New! Blood Test for Confirming Alzheimer's Disease

 

How Alzheimer’s Has Historically Been Diagnosed

In the United States, the incidence of Alzheimer's Disease among older adults is 10% and increases with age. However, that means that the overwhelming majority, or 90%, do NOT have it. Every lost key doesn't mean Alzheimer's Disease. As a gerontologist, I have found that older people are hyper-aware of memory loss and many are downright terrified of it. 

Historically, diagnosis has been limited. Magnetic resonance imaging (MRI) scans can show structural degeneration, brain cell activity changes and/or biological deviations, but often can’t confirm if these changes are caused by Alzheimer’s, another condition, or aging. 

Cerebral spinal fluid (CSF) tests, which involve an invasive low back puncture, can identify Alzheimer's biomarkers, but the levels, even in the same sample, often vary significantly from institution to institution and across different testing platforms. 

Positron emission tomography (PET) scans that specialize in visualizing amyloid plaques and tau protein tangles -- hallmark signs of Alzheimer’s – can be accurate, but technically challenging to perform and require strict quality control. Often, physicians are hesitant to order scans and instead, rely on neuropsychological evaluations, which do not provide a definitive diagnosis. Moreover, imaging tests are costly, time-consuming, and expose patients to radiation. Some clinicians don’t consider their results definitive and prefer to order these PET scans as secondary tests to confirm an Alzheimer’s diagnosis.   

Neurologists typically use the NIA-AA Core Clinical Criteria for Alzheimer's  Disease developed by McKhann et al. in 2011. According to leading Neurologist Dr. David Wolk, a clinical diagnosis is far from perfect, around 75% accurate. It includes evaluation of the patient's overall cognitive functioning, behavioral changes, other accompanying clinical features, imaging, lab tests, and informant reports from primary caregivers. 

New Blood Tests

Laboratories are working on blood tests that can consistently measure changes in Alzheimer’s biomarkers before and after symptoms begin appearing. A couple of years ago, the University of Washington developed a laboratory test, called soluble oligomer binding assay (or SOBA), to measure beta-amyloid oligomers in the blood, an early sign of Alzheimer’s disease that is thought to trigger and progress the disease, according to a study published in the Proceedings of the National Academy of Sciences.  

More recently, the US Federal and Drug Administration (FDA) approved the first blood test for Alzheimer's disease. Fujirebio Diagnostics, a biotechnology company, created a test –the Lumipulse G pTau217/ß-Amyloid 1-42 Plasma Ratio. It measures the levels of and ratio between beta-amyloid 1-42 and pTau217 in plasma. The presence of these proteins in plasma suggests amyloid plaques in the brain.  

The Lumipulse G pTau217/ß-Amyloid 1-42 Plasma Ratio multi-center clinical study included nearly 500 individual plasma samples from adult participants who demonstrated cognitive impairment. Samples were tested using Lumipulse G pTau217/ß-Amyloid 1-42 Plasma Ratio and compared with amyloid PET scan or CSF test results. The FDA evaluated the results and findings showed:

• Almost 92 percent of people with positive results had the presence of amyloid plaques confirmed by a PET scan or CSF test result.
• 97 percent of people with negative results. The absence of amyloid plaques was confirmed by a PET scan or CSF test result.  
• Less than 20 percent of people in the study had an undetermined result.

The FDA concluded that this new test is reliable, minimally invasive, easier to perform, and more accessible than other Alzheimer’s tests. Since it’s a blood draw, the only risk associated with the test is a possible false positive or false negative result. This is problematic as it contributes to a misdiagnosis. However, results should be interpreted in combination with other patient clinical information. The test is meant to be used by a specialist in patients with signs and symptoms of cognitive decline. The blood test is NOT designed for or intended to be a screening. Also, the research sample of 500 participants suggests further studies with larger participant pools are required. 

Although there is no known cause, research suggests that Alzheimer’s may be triggered by a combination of risk factors including age, genetics (early onset only), head injuries, an unhealthy lifestyle, heart disease, and environmental exposures. Currently, there is no proven method of prevention, but you can help lower your risk of dementia by living a brain-healthy lifestyle and minimizing risks. It is never too late to start! AgeDoc

Resources:

White, J.V.. May 2025. Harvard University Medical School, Comprehensive Dementia Update. Cambridge, MA. 

Tiberian, Janet. MD-VIP Newsletter dated 6/22/25. 

 

Goodbye Dr. Jan Hively

 

Hi Readers, I am sharing a story written by Dr. Harry "Rick" Moody, who knew Dr. Hively for many years. She was a seminal thinker on gerontology and aging and will be sorely missed. AgeDoc

"Twelve years ago, Jan Hively and Moira Allan co-founded the Pass It On Network, bringing people together to transform how the world sees aging.

To the very end of her life, Jan lived fully by her mantra: “Meaningful work, paid or unpaid, through the last breath.” I met Jan years ago at a national Positive Aging conference and we immediately recognized each other as fellow travelers. Just two weeks before her passing, Jan participated in a Pass It On Network 50/50 online conversation. Even on Zoom, I saw her quiet passion “through the last breath.” A year earlier she shared with me, for my climate book, a powerful dream that conveyed her own vision to “seek the everlasting,” That dream reflected the intergenerational spirit Jan adopted in her many roles in the USA and then on a global basis.

Jan Hively did remarkable things earlier in life, including public political leadership. But she said that the best years of her life were her 70s. That’s when she co-founded three different grassroots networks connecting positive aging advocates. She was always for me the model of lifelong learning I have aspired to. Jan said, over and over again “I believe that we learn to be elders in later life.” The key element is her commitment to work on shaping the future for generations to come. She was inspired by the Hopi Indian Chief’s poem “We are the ones we have been waiting for.” Pondering her own dream, “Seek The Everlasting,” she told me she felt overwhelmed with gratitude because each of her own children, in their environmental work, had given her an extraordinary gift by contributing directly to the capacity of the earth to heal and renew its place in an everlasting universe.

Thank you, Jan, for the gift you have given to me and to so many more than you. Like so many she inspired, we are learning to be an elder in later life."

For more on the Pass It On Network, visit:
https://www.passitonnetwork.org/

Your Most Important Organ ~ Part III

 

Hi Readers, this is Part III of my previous blog posting from April 19, 2025, Your Most Important Organ, an online seminar lecture with renowned brain expert, Dr. Andrew Budson. This topic is related to dementia caregiving.

Dr. Budson’s vita is impressive! Educated at Haverford College and Harvard Medical School, Dr. Budson is Chief of Cognitive Behavioral Neurology at the VA Boston Healthcare System, Associate Director of the Boston University Alzheimer’s Disease Research Center, Professor of Neurology at Boston University, and Lecturer in Neurology at Harvard Medical School.

Dr. Budson stressed the importance of getting a proper diagnosis, as the term “dementia” is too broad and not specific. And there are over twenty conditions that mimic dementia and they are reversible and treatable! When my husband was diagnosed with dementia, we waited nine months to consult with an expert, Dr. David Geldmacher at the University of Alabama, Birmingham. After imaging and more testing, we finally had a definitive diagnosis and a path forward. From my experience and as an aging expert, I concur with Dr. Budson: Be persistent and advocate for your loved one.

Next, Dr. Budson stressed the importance of managing problem behaviors using the Four R strategy:

1.    Reassure

2.    Reconsider their perspective.

3.    Redirect them.

4.    Relax! Take a deep breath.

I also want to add that from a gerontological perspective, it is more important to be kind than to be right. Do not argue or correct. Remember to diffuse. Music triggers forgotten memories and pictures help people remember better than words.

Finally, review all the medications with the medical team and be prepared to make some changes. There are prescriptions available to manage problem behaviors such as agitation and aggression. While supporting a loved one with memory problems, remember to take care of yourself: You can’t pour from an empty vessel. AgeDoc

 

Part II ~ Your Most Important Organ

 

Hi Readers, this is Part II of my previous blog posting from April 19, 2025, Your Most Important Organ, a webinar lecture with renowned brain expert, Dr. Andrew Budson. His vita is impressive! Educated at Haverford College and Harvard Medical School, Dr. Budson is Chief of Cognitive Behavioral Neurology at the VA Boston Healthcare System, Associate Director of the Boston University Alzheimer’s Disease Research Center, Professor of Neurology at Boston University, and Lecturer in Neurology at Harvard Medical School.

Dr. Budson was asked if the Shingles (herpes zoster) vaccine reduces dementia? He commented that the Shingles virus attacks nerves, resulting in debilitating pain and discomfort. It is important to avoid viruses in the first place. While amyloid helps get rid of infections and viruses, working toward staying as healthy as possible are strategies toward avoiding dementia. He suggested getting flu and Covid vaccines in addition to the Shingles vaccine and get enough Vitamin D.

Low levels of Vitamin D can mimic dementia. People wear sunblock to avoid skin cancer and that may result in low levels. However, Vitamin D is also essential to fight diseases. Older adults should get about 2,000 units of Vitamin D daily from milk and/or a supplement. “Get vaccines and get enough Vitamin D.”

Another participant asked Dr. Budson if Alzheimer’s Disease is Type 3 Diabetes? He replied, “I don’t see the connection.” However, he added that the brain cannot optimally function with high levels of insulin. People should avoid spikes in insulin and eat a diet of whole grains, avoiding refined sugar and white flour. [Readers: I feel your pain! I need an occasional donut but I am working on this.]

Dr. Bunson commented that there is a plethora of dementia misinformation in the media. First, Prevagin claims are bogus: It is a complete waste of money. Second, there are no pills or supplements to prevent or cure Alzheimer’s Disease. Scientists do not know the cause, and therefore, there is no prevention or cure for it. First, we must find the cause.

Another question was asked. “At what age should patients receive routine cognitive testing?”  [Readers, some physicians are using the MoCA, the MMSE, or the Clock Drawing assessment in routine screenings.] While routine cognitive screening is controversial, Dr. Budson recommended that routine screenings should begin at age 65 and then administered annually. As a gerontologist, I concur with Dr. Budson’s recommendation.

Readers, there is more coming from Dr. Budson. The focus of Part III is dementia caregiving. Check back here for more on that important topic. AgeDoc

 

Your Most Important Organ

 

Hi Readers, can you identify the most important organ in the body? LOL, it is the BRAIN. I recently attended an online seminar sponsored by the International Federation on Ageing* and the guest was a renowned brain expert, Dr. Andrew Budson. Educated at Haverford College and Harvard Medical School, Dr. Budson is Chief of Cognitive Behavioral Neurology at the VA Boston Healthcare System, Associate Director of the Boston University Alzheimer’s Disease Research Center, Professor of Neurology at Boston University, and Lecturer in Neurology at Harvard Medical School. The lecture was both fascinating and informative and I am passing along the main points to my loyal readers.

Why is brain health important? Caring for our brains does not begin in old age. Brain health is essential beginning in childhood and continues across the lifespan. People who sustain head injuries as children and youth, especially those with multiple injuries from sports such as boxing and football, are more likely to develop degenerative brain disease later in life. The use of seatbelts and helmets is critical for protecting brains from impact injuries.

Developing healthy everyday habits is essential for optimum brain health and it is never too late. Budson emphasized eating a healthy diet like the Mediterranean diet, and regularly consuming poultry, fish, and whole grains. Avoiding highly processed foods is encouraged. Next, getting at least 150 minutes of aerobic exercise a week. Also, take the stairs instead of the elevator and seek opportunities to walk more! Park the car far away from the stores and embrace the longer stroll. Readers, there are numerous articles I have written on this blog about the advantages of living in a two-story home over ranchers. Stairs are your friend! Further, Dr. Budson remarked that people adopting these brain health recommendations may also avoid Type 2 Diabetes.

Aging studies have shown that social engagement is the cornerstone of retaining optimum brain functioning. Dr. Budson stressed the importance of staying cognitively engaged by remaining socially active. During social interactions, brain neurons are firing and most of the brain is activated, leading to positive outcomes. He explained that seven percent of dementias are related to hearing loss and preventable and reversible with hearing aids. Unfortunately, some people with hearing loss are too embarrassed to wear hearing devices and that leads to social isolation and withdrawal and eventually, cognitive decline.

While some people claim that older adults need less sleep, that is not true. Sleep is critically vital to normal brain functioning and has a cleansing effect on the brain. Want to have a better memory? We make memories while awake but when sleeping, the brain kicks into “consolidation” mode and the memories go into permanent storage! While awake, we also produce amyloid beta [AB], which is a normal brain function. Then, during sleep, the brain is “washed,” and the accumulated amyloid is flushed out. Brain studies of patients with Alzheimer’s Disease indicate that when the amyloid accumulates, it forms sticky plaques that disrupt brain functioning and results in cognitive decline. Sleep deprivation in older adults also leads to inattentiveness, impaired concentration, and an increased risk of falling.

Finally, there is a plethora of misinformation out there! An example of false marketing is the product Prevagin. There are no supplements that will “cure” Alzheimer’s Disease and scientists have not yet found the cause.

Dr. Budson’s comprehensive lecture included the relationship between vaccines and dementia, cognitive testing, and caregiver tips. Check back here for that posting! He provided so many details that I want to address those elements of his talk separately, We only get one brain so take care of it!. AgeDoc

 Resources:

Academy for Continued Health Care Learning: https://www.brainhealthmatters.org

Baycrest: https://www.baycrest.org/Podcast/episode-22

Centre for Ageing and Brain Health Innovation: https://www.cabhi.com

Longitude Prize on Dementia: https://dementia.longitudeprize.org

*American spelling = Aging.   British English spelling = Ageing.

 

 

 

Setting and Attaining Health Goals

Hi Readers, My physician forwarded this article, a common-sense approach to resolutions and attaining health goals. Lots of great strategies here for a healthier and longer life! Retaining independence is key to successful aging and that begins with setting realistic goals and sticking to them. Easier said than done, as it is only March and I have already abandoned two of mine. AgeDoc

How to Set Health Goals (and actually achieve them!)
By Alan Reisinger, III, MD, FACP

Can you believe it’s already March? By now, most new year’s resolutions have been forgotten or abandoned. In fact, research shows that for most people, new year’s resolutions either aren’t that effective or are never made in the first place. According to PEW Research, only 30% of Americans made resolutions last year. As we get older, resolutions become less common: nearly half of young adults make resolutions, compared to only a fifth of adults over 50. No matter their demographic, though, there is one major commonality among those who set New Year’s resolutions: 80 percent are health-related.

It is apparent that while most people have either given up on annual resolutions or never made them in the first place, the vast majority of Americans have a desire to improve their health. The exciting news is that you can set and achieve your health goals during any month of the year. But it takes a lot more than simply “resolving” to do something. So, what is effective? There are proven methods of achieving your health goals, even if you’ve tried and failed for months, years or even decades. Here are my five tips for setting and achieving your health goals.   

1. What’s your “why?”

Figuring out the goal itself is often the easy part. Common health goals include losing weight, exercising regularly and lowering blood pressure. But to actually accomplish this, you need proper motivation, and that starts with determining why you picked that goal.   

You need to know and remember why a goal is so important to you and how it will specifically benefit you — your overall health, your relationships, your education, your mobility, your sleep, etc.

What inspired you to set your health goal? If your goal is to lose weight and increase your strength, is it so you can pick up your granddaughter again? Is it so you can keep playing a sport you love? Take a vacation with your partner/friend? Do you want to resume a hobby you had to quit after an injury or chronic illness made it physically impossible, like hiking or playing guitar? Before you figure out how you’ll achieve your goal, figure out why you want to.

 2. Build your day around your goal.  

It seems like common sense that if you’re attempting to form a new habit — such as exercising or cooking healthy meals — you need to find the time and space in your day to do so. But the most effective way to stick with your new habits is to do the opposite: Build your routine around your new habit instead of the other way around. When you start each day, write down the specifics of what you’re going to do to accomplish your goal today: what time you’re going to do it, how long you’re going to spend doing it and anything you need to take care of or remember in order to make it happen. You can write this in a journal, in your phone’s notes app, your computer or whatever is easiest for you. 

Consistency is key. Let’s say your goal is to exercise every day for at least 20 minutes. By trying to squeeze in exercise between work, picking up your kids from school, grocery shopping and doing laundry, it becomes an afterthought. Instead, you need to make exercise the most important part of your day.

Bonus tip: the most efficient way to do this is to start your day by exercising. As soon as you get up, exercise immediately. It will be hard at first, but it will get easier each day. And you will feel immediate benefits: Your most important task of the day will be accomplished almost immediately, leaving the rest of your day free for everything else (without the pressure of whether you’ll find time to exercise hanging over your head all day). 

3. Learn about the science of habit formation.  

There is a wealth of information available about the science of habit formation — and you don’t have to be a scientist to understand it. I have learned a lot from several popular science books that were written with the intention of helping the average person make major changes. 

For practical, enlightening, potentially life-changing guidance on how to achieve your goals and commit to major changes, I recommend checking out books like The Power of Habit, Atomic Habits and Zen Habits. 

4. Allow yourself to fail.  

This might sound counterintuitive. Wait a minute, Dr. Reisinger, you may be thinking, I thought the whole point of this was to help me achieve my goals! Whaddaya mean I should let myself fail?! That’s a fair question! Let me get more specific: You will not be perfect as you embark on this journey to improve your health and accomplish an important goal. You will have setbacks. When you do have a setback, it is imperative that you don’t beat yourself up and get back on the horse. 

Accept that progress won’t be linear. You might be perfect for a whole month and then neglect your goal for two weeks because you go on vacation. That’s okay! It’s not actually failing if you get back to it. 

Now that you know a little more about how to set yourself up for success, I challenge you to start right now. The process of achieving your goal will entail taking one or two small bites at a time. Make one small change, wait a few weeks, then make the next change. This will help you avoid getting overwhelmed, burning out and giving up. 

What small step can you take today? You could spend 10-15 minutes determining your “why.” You could schedule an appointment with your physician to discuss a plan for your health goal. Or you could [insert your own personal small step here]. 

What are you going to do today to set yourself up for a healthy future?

 

March and April Events!!

 

“Life and aging are the greatest gifts that we could possibly ever have.” Cicely Tyson, age 96. (1924-2021).

 

Hi Readers, AgeDoc here. I want to thank Dr. Harry “Rick” Moody from Fielding Graduate University for forwarding these topics of interest related to aging. I hope you are able to access one or more of these fantastic opportunities!

Are you working in the field of aging? Are you thinking about making a career change and interested in working with older adults but don’t know where to start? If so, consider earning a certification from the Society of Certified Senior Advisors. I have been affiliated with them since 2007. Here is a link to find out more about this incredible organization! https://www.csa.us/about-society-of-certified-senior-advisors/

 

BOOKS OF INTEREST

 

THE LONGEVITY IMPERATIVE: How to Build a Healthier and More Productive Society to Support Our Longer Lives, by Andrew J. Scott (Basic Books, 2024).   JOURNEYS OF LIFE: Engaging the Work of Thomas R. Cole, edited by Nathan Carlin and Kate de Medeiros (Wipf & Stock, 2024).   AGING A–Z: Concepts Toward Emancipatory Gerontology, by Carroll Estes (Routledge, 2019).

 

 

WEBSITES TO SEE

 

Conscious Aging. See the newsletter from the Center for Conscious Eldering https://www.centerforconsciouseldering.com/2024/01/10/enjoy-...   Reframing Aging. The Frameworks introduces critical thinking in how we imagine the human life-course: https://www.frameworksinstitute.org/issues/aging/ ;   Films on Aging: Alphabetical List of 150+ Films, at: https://www.moviesaboutaging.org/printable-resources-on-agin...

 

 

March/April COMING EVENTS

 

CREATIVITY: Arts-in-Healthcare and Creative Aging (Mar. 3-4, 2025, Virtual) Comprehensive training from the Creative Institute. Details and registration at: https://static1.squarespace.com/static/62a16804a6b68b09daa8a...   INTRODUCTION TO SAGE-ING. (Mar. 4, 2025, 1 to 2 pm, EST) Introduction to Sage-ing International. No cost webinar. https://www.sage-ing.org/events/introduction-to-sageing-inte...   TAKING THE LEAP FROM ANXIETY TO ENTHUSIASM: (Mar. 4, 2025, 11:00 am to 12:30 pm, EST) Zoom webinar on aging not as a problem to solve but as a spiritual choice, with Carol Orsborn, author of Spiritual Aging: Weekly Reflections for Embracing Life. Sponsored by Sage-ing International: https://www.sage-ing.org/events/spiritual-aging-taking-the-l...   WINDOWS ON AGEISM: (Mar. 12, 2-4 pm EDT). In-person in N. Y. City, Viewing and chat with the curator of the NYU Windows exhibit, "What About Age?” Free. After the chat, the group meets for a social at a nearby café. Hosted by PSS Life! University. Details and registration at: https://psslifeu.matrixlms.com/visitor_catalog_class/show/16...   AGING: Peril and Promise. Aging on the Edge of Change (Mar. 13-14, 2025, Milwaukee, Wisconsin). Keynote Speaker is Anne Basting, creator of the TimeSigns.org project. For details on registration, visit: https://abbi.advantageanywhere.com/_viewemail_methods.aspx?vk=SJC-497-64111-7554-465189-09592020250113   QIGONG and TAO: A Sage’s Journey into Qigong and the Tao Te Ching (Mar. 19, 2025, 11:00 am - 12:30 pm, EST). 6-part series covering practice of movement, breathing and meditation exercises with the wisdom of the Tao Te Ching.  Sponsored by Sage-ing International. Details and registration at: https://www.sage-ing.org/events/a-sages-journey-into-qigong-...   AGING, SPIRITUALITY, AND INTUITION. (Mar. 20, 2025 11:00 am - 12:30 pm,. EST). Mary Francis Drake shares stories of spiritual and intuitive experiences included in her newest book, Take Heart: Encouragement from the Visions; Visitations of a Modern Mystic. Purpose of sharing experiences is to validate and to discuss techniques, times, and places to connect to invisible realms. Sponsored by Sage-ing International. Details and registration at: https://www.sage-ing.org/events/aging-spirituality-and-inten...   PURPOSE: Purposeful Living Throughout Life (Mar. 25, 2025, 12 noon EST). Interview with Richard Leider, preeminent Executive-Life Coach, founder of the Inventure Group and pioneer of the global purpose movement. The new 4th edition of his book, The Power of Purpose, is discussed in this interview. The book includes a new chapter on Becoming a Purposeful Leader and offers a path to living a life of meaning and fulfillment. Sign up for this interview begins by March 18 at www.revolutionizeretirement.com. ; Participants will receive a recording link after the call. Direct questions to Dori Mintzer at dorianmintzer@gmail.com.   SPIRITUAL AGING: Why is it so Hard to Love Unconditionally? (Apr. 1, 2025, 11 am to 12:30 pm, EST). With Carol Orsborn, weekly reflections for embracing life, based on her just-published book, Spiritual Aging. For details and registration see: https://www.sage-ing.org/events/spiritual-aging-why-is-it-so...   CHOOSING CONSCIOUS ELDERHOOD (Apr. 9-15, 2025). Discovering purpose, passion, and the call to service in the elder third of life At Hope Springs Institute, in the Appalachian foothills of Southern Ohio. 10 Weekly Zoom Sessions, from the Center for Conscious Eldering. For information, including bios of the retreat guides,lodging, costs, and registration, see: <a href="http://www.centerforconsciouseldering.com" class="redactor-autoparser-object">www.centerforconsciouseldering.com   AMERICAN SOCIETY ON AGING Annual Scientific Meeting  (Apr. 24-25, 2025, Orlando, Florida) https://www.asaging.org/on-aging   SAGE-ING: The Gathering. Connections and Conversation in Community (Aug. 13-17, 2025, Loveland, CO). Details at: https://api.neonemails.com/emails/content/pZE7SSAy8FbCKvia-xD2ENHtEslHPCpBSqJj1abY_5w=

 

 

 

Too Much Sitting May Harm Your Health

 

Hi Readers, I was recently forwarded this article by a colleague and I am sharing it with you. Sitting for too long is harmful to your health. What is too much? Keep reading. At the end of Tiberian’s article, is my article on the same topic posted here on my blog on March 23, 2015, almost ten years ago! At the end of this blog post is a picture of how sitting incorrectly at a workstation harms the body. There is also a link to download that infographic. I know I am sitting a little taller typing this post! AgeDoc

Too Much Sitting May Harm Your Health

By Janet Tiberian, MA, MPH, CHES     Janet Tiberian is a health educator. She has more than 25 years’ experience in chronic disease prevention and therapeutic exercise.

Many people spend hours of their day sitting at a workstation – for work, to manage personal finances or engage in a hobby like gaming. That sewing desk, painter’s easel and work bench are also workstations.

But sitting for hours at a time can take a toll on your health. In fact, about 15 years ago, long-term sitting became recognized as a public health issue. It was even deemed as “the new smoking” because studies found long-term sitting raised the risk for vascular problems, high blood pressure, unhealthy cholesterol levels, heart disease, type 2 diabetes, dementia, obesity, cancer and back pain.

“Long-term sitting can interfere with proper metabolic function, slow circulation, promote feelings of exhaustion and cause postural complications and musculoskeletal issues,” says Bernard Kaminetsky, MD.

If you’re sitting between 8 and 11 hours a day, you’re at high risk for these conditions, while sitting between 4 and 8 hours provides a moderate risk and less than 4 hours is considered low risk. Fortunately, you can help alleviate the negative effects of sitting with these tips.

        Use Ergonomic Principles

Ergonomics is the study of people’s efficiency in their working environment. Understanding its principles can help prevent aches, pains and fatigue, as well as help you work more proficiently. Ergonomic measurements vary among people, but you can try these steps from University of California at Los Angeles (UCLA):  https://ergonomics.ucla.edu/office-ergonomics/4-steps-set-your-workstation

Stand Up Periodically

Whether you’re sitting for periods of time to work, write in a journal, knit or even drive, it’s important to incorporate moments of standing in your day. Standing helps lower blood sugar, stress, fatigue and risk factors for heart disease. That said, if your work involves sitting, make sure you stand up at least every 30 minutes. When standing, use proper posture, which means you should:

• Stand up straight.
• Align your ears over your shoulders. 
• Gently glide your chin back straight.
• Align your shoulders over your hips.
• Pull in your stomach.
• Place your weight predominantly on the balls of your feet.
• Keep your feet about shoulder-width apart.

Many activities can be performed while standing. This is why some people opt for standing desks. If you’re interested in using a standing desk, but your company doesn’t provide them or you don’t feel like purchasing one for your home, use a high table or counter and position your workstation according to your height. Click this link for recommendations on setting up your sitting to standing workstation:  https://www.uclahealth.org/safety/ergonomics/office-ergonomics/sitting-standing-workstations

Keep in mind that prolonged standing also has health drawbacks, such as muscle soreness, fatigue, slower reaction time and it may increase the risk for circulatory issues like deep vein thrombosis and varicose veins. This is why you may want a sit-to-stand desk, a type of workstation with both sitting and standing options.

        Walk Around for Few Minutes

Whether you’re sitting for hours at a workstation or on a couch to knit, watch television or doomscroll on social media, you should get up and walk around for five minutes, every half hour. Walking 5 minutes for every 30 minutes of prolonged sitting helps offset many of the harmful effects associated with sitting, according to a study published in Medicine & Science in Sports & Exercise.  

 

My original article posted here on 3/23/15, almost ten years ago! The material is still relevlent, although I am wearing an Apple Watch now instead of a Jawbone UP that reminds me to get up and walk. Ah, the information age! AgeDoc

Sitting Too Much Each Day May Result in Disability or Early Death

Hi Readers,

Everyone knows that sitting too much and being a couch potato is generally not good for health, right?  Well, the term, “couch potato” brings to mind an overweight, lazy person on the sofa eating fatty snacks and watching television.  However, scientists conducted a study and found that people who sit most of the day have an increased risk of developing heart disease, diabetes, cancer, and shortened lifespans.  Published in the peer-reviewed scholarly journal, Annals of Internal Medicine, researcher Aviroop Biswas and his research team reviewed 47 health studies [a meta-analysis] and found that people who sit most of the day are 24% more likely to die from these conditions compared to their counterparts who are more active during the day even when they exercise an hour or more daily! An hour of exercise daily does not mitigate all of that sitting. 

So what is “sitting too much?”  Biswas defined it as sitting from 8-12 hours daily.  That places a person at great risk and his team recommended that sitting should be limited to 4-5 hours maximum per day.  People who sit at a computer/desk all day and professional drivers may be at the greatest risk because their occupation requires sitting. The researchers found that sitting compresses vital organs and impacts metabolism negatively.  It may result in leg disorders from poor circulation, muscle degeneration, organ damage, spinal damage, soft bones, diabetes, and cancer.  What is a virtual professor to do?

The experts suggest reducing time spent sitting by watching television standing up, taking walks or walk around, and gradually reduce sedentary sitting time each day.  Currently, I wear a Jawbone UP that reminds me to get up and move every hour.  I may have to invest in one of those standing desks! See attached diagram of sitting hazards with suggestions for how to sit when you must sit.  AgeDoc

References:

The below infographic shows how the brain, back, organs, muscles, and limbs can all be affected simply by lack of movement. Download the infographic, print it out and hang it by your desk as a reminder to get up and move!

Berkowitz, B., & Clark, P. (2014, January 20).  The health hazards of sitting.  Don’t just sit there! Poster.  Washington Post online. 

Biswas, A., Oh, P.I., Faulkner, G.E., Bajaj, R.R., Silver, M.A., Mitchell, M.S., Atler, D.A. (2015).  Sedentary time and its association with risk for disease incidence, mortality, and hospitalization in adults.  Annals of Internal Medicine, 162(2), 123-132. 

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