Prednisone is a corticosteroid drug.
Corticosteroids are medications used to bring down inflammation levels in the body by decreasing the activity of the immune system.
Prednisone is a prodrug - a prodrug is a modified form of the actual drug.
Prednisone is converted into an active form called prednisolone in the liver.
As of 2019, prednisone was the 27th most common medication prescribed in the United States.
It is available in both liquid and tablet forms. Prednisone tablets come in two variants - immediate-release and extended-release.
Prednisone is available in brand names Rayos, Deltasone, and Sterapred.
Meloxicam is not a narcotic drug.
It belongs to a category of medications called Nonsteroidal Anti-Inflammatory Drugs (NSAIDs) and brings down inflammation in the body.
Prednisone may be used to treat low corticosteroid levels in the body.
Corticosteroids regulate inflammation and metabolic functions in the body, and low levels of corticosteroids may increase the risk of inflammation.
Prednisone is prescribed for many inflammatory conditions like arthritis, ulcerative colitis, psoriasis, and other skin diseases, symptoms of allergies, multiple sclerosis, and lupus.
Prednisone is an antitumor drug and is also used to treat symptoms of certain cancers like Hodgkin and Non-Hodgkin lymphomas, multiple myeloma, and leukemia.
Steroids like prednisone are also given along with immunosuppressants to prevent organ rejection in patients going through an organ transplant.
Prednisone works by reducing the activity of the immune system.
Doing so brings down symptoms like inflammation and redness in the body.
In most cases of Toxicodendron contact dermatitis (skin allergy due to exposure to poison ivy), adults may require a two-week course of prednisone.
From 30 mg, your doctor will slowly reduce the dosage until the symptoms disappear.
Healthcare experts will be able to prescribe the proper dosages based on the symptoms. It is not recommended to self-medicate yourself.
Prednisone works like other corticosteroids - by suppressing the immune system’s activity.
These drugs switch off the functioning of various genes that control inflammation in the body.
As a result, the body’s inflammatory levels reduce.
Prednisone is converted into its active form called prednisolone in the body, and it is this substance that helps reduce inflammation.
The immediate-release tablet is absorbed in the bloodstream in about 2 hours.
The delayed-release tablet is absorbed and starts working in about 6 hours.
Prednisone remains in the body for up to 22 hours before the body can eliminate it.
Some of the common side effects of prednisone are:
Some of the more severe side effects of prednisone are:
Prednisone suppresses the immune system and puts you at excess risk of developing bacterial, fungal, and viral infections.
Yes, prednisone may increase blood pressure levels in a few people because it leads to fluid retention in the body.
All steroid medications may lead to weight gain because of fluid retention and increased appetite.
However, weight gain is more common with extended use of the drug.
Taking prednisone for up to five days may not lead to weight gain in most people.
Studies show that low-dose prednisone may lead to increased urination.
Interestingly, researchers did not find the same effect in higher drug doses.
Corticosteroid drugs like prednisone reduce the body’s ability to fight infections and increase the risk of developing urinary tract infections.
Yes. Since prednisone reduces the functioning of the immune system, it may increase the risk of developing yeast infections.
Prednisone may interact with other drugs and cause changes in drug efficacies or severe side effects.
Notify your doctor if you use prednisone with the below medications.
Meloxicam is an anti-inflammatory painkiller, and taking it together with other pain killers may lead to a drug overdose.
Your doctor can prescribe safe painkillers you can take with meloxicam.
Prednisone and ibuprofen may both cause gastrointestinal problems when taken together.
Your doctor will be able to decide whether or not to combine these drugs.
There are no known drug interactions between Tylenol and prednisone.
There are no known drug interactions between Benadryl and prednisone.
There are no known drug interactions between Mucinex and prednisone.
*Though there are no known drug interactions, it is important to consult a physician before taking any other drug with prednisone.
The ATP Binding Cassette Subfamily B Member 1 gene (ABCB1 gene) provides instructions for producing the ABC proteins.
These proteins control the accumulation of different drugs in the body’s cells, including prednisone.
rs1045642 is a Single Nucleotide Polymorphism (SNP) in the ABCB1 gene.
Pediatric patients with the GG genotype of this SNP have an increased risk of remaining on steroids like prednisone one-year post heart transplantation when compared to patients with the AG and AA genotypes.
| Genotypes | Implications |
| GG | Increased risk of remaining on steroids like prednisone one-year post heart transplantation |
| AG | Decreased risk of remaining on steroids like prednisone one-year post heart transplantation |
| AA | Decreased risk of remaining on steroids like prednisone one-year post heart transplantation |
Drug dependency is a rare side effect of prednisone that can occur in people who use high doses for an extended period.
Though not addictive, the drug can reduce the body’s natural ability to produce corticosteroids.
As a result, abrupt withdrawal of the medication may lead to a condition called Addison crisis.
Addison crisis is caused by inadequate production of steroid hormones like cortisol and aldosterone.
Signs of Addison crisis include:
If you have been on prednisone for a long time now, you may need to slowly bring down the doses to prevent withdrawal symptoms.
Prednisone can cause severe allergic reactions in a few people.
If you notice the below symptoms after using prednisone, dial 911 right away.
One of the very common side effects of corticosteroid drugs is gastrointestinal (GI) adverse effects.
You can reduce the intensity of gastric problems by consuming prednisone after a meal instead of on an empty stomach.
Some studies prove that the GI effects are 4-times more when prednisone is combined with NSAIDs.
Since prednisone reduces immune system activity, it may increase the risk of infections.
In people with active infections, it can worsen the condition.
Because of a suppressed immune system, the infection may not be detected until it worsens.
You may be advised not to get vaccinations or immunizations while on prednisone.
In people with existing mental health conditions, extended use or high doses of prednisone may worsen the side effects.
If you are treated for mood or behavioral disorders, consult your doctor about the risks of using prednisone.
Prednisone-induced osteoporosis (a condition causing weak and brittle bones) is one of the rare side effects of the drug that cannot be ignored.
Almost all steroid medications change how the body absorbs and utilizes calcium and vitamin D.
Bone loss is dosage and duration dependent.
It is essential to regularly check your Bone Mineral Density (BMD) while on prednisone, especially in older patients and in menopausal women.
All steroid drugs may affect the rate of growth in children.
If your child is prescribed prednisone, talk to your pediatrician and understand the risks.
Some studies show that pediatric use of prednisone may lead to adverse psychiatric and behavioral effects in children and adolescents.
Problems like ruptured amniotic membranes and low birth weight may occur in children whose mothers were on prednisone during pregnancy.
Prednisone may be expressed in breastmilk.
If you are pregnant or lactating, talk to your doctor and analyze the risks and benefits of using the drug.
Genetic testing can help predict a person's dependency on prednisone after an organ transplant.
This may help plan the correct dosages initially and decide on the right discontinuation plan.
Analyze Your Genetic Response to Prednisone
Dosage higher than 40 mg/day is considered high.
While there are no negative interactions between moderate alcohol consumption and prednisone levels, you could increase the risk of gastric problems, ulcers, mood disorders, type II diabetes, and weight gain if you combine alcohol and prednisone for an extended period.
Most of the corticosteroids, including prednisone, are not available over the counter.
You may find OTC alternatives to handle pain, but these may only provide temporary relief.
40 mg of prednisone is a borderline high dose.
Values higher than this are considered high doses.
https://www.therecoveryvillage.com/meloxicam-addiction/meloxicam-and-ibuprofen/
https://www.mayoclinic.org/steroids/art-20045692
https://www.drugs.com/medical-answers/prednisone-how-long-does-it-take-predesone-to-get-372449/
https://medlineplus.gov/druginfo/meds/a601102.html
https://en.wikipedia.org/wiki/Prednisone#Pharmacology
https://www.therecoveryvillage.com/predinsone-addiction/
https://www.drugs.com/prednisone.html
https://www.webmd.com/drugs/2/drug-6007-9383/prednisone-oral/prednisone-oral/details
Know Your Response To Drug Therapies Using Your 23andMe, AncestryDNA Raw Data!
Meloxicam is a long-acting non-steroidal anti-inflammatory drug (NSAID) used to reduce inflammation in the body.
It is primarily used to treat moderate to severe pain in conditions like rheumatoid arthritis and osteoarthritis in adults and juvenile rheumatoid arthritis in children above two years of age.
Meloxicam is available as a tablet, suspension or liquid form, and disintegrating tablet form, all of which can be taken orally.
Meloxicam is not a narcotic and belongs to the NSAID group of drugs.
It works by reducing the hormones responsible for pain and inflammation in the body.
Meloxicam is primarily used to relieve pain, inflammation, tenderness, swelling, and stiffness of joints observed in conditions like osteoarthritis and rheumatoid arthritis.
Sometimes, meloxicam is also prescribed for treating ankylosing spondylitis (arthritis of the spine).
Meloxicam is a long-acting NSAID and is a stronger painkiller than ibuprofen.
Cyclo-oxygenase or COX enzymes produce prostaglandins, a chemical substance, at injury or tissue damage sites.
These prostaglandins trigger pain and inflammation.
When NSAIDs like meloxicam are taken, they block the effect of COX enzymes, and subsequently, fewer prostaglandins are produced.
As a result of reduced prostaglandins, pain and inflammation are eased and relieved.
Though meloxicam is routinely used to treat inflammation and pain and is considered safe, it may cause moderate to severe side effects in some individuals.
Common side effects of meloxicam are:
Usually, these symptoms subside in a few days. However, if they worsen, contact your doctor immediately.
Some serious side effects of meloxicam that require immediate medical attention are:
Meloxicam does not make you drowsy or sleepy.
However, dizziness and headaches are relatively common.
Taking meloxicam may increase water retention in the body and subsequent swelling.
Due to this, rapid weight gain is a side effect of this drug.
Meloxicam stays in the bloodstream for nearly 80 hours.
The drug’s half-life (time taken for the drug to reduce to half its original concentration) is around 15 to 20 hours.
Meloxicam does not cause euphoria and is not addictive like opioids.
It is possible to overdose on meloxicam.
Symptoms of meloxicam overdose include:
In some cases, meloxicam overdose may result in severe heart problems and organ failure.
Though meloxicam is largely safe, it may interact with other drugs.
For this reason, it is important to tell your doctor about all the medicines and supplements that you are currently taking.
Some significant interactions of meloxicam with other drugs are:
Taking meloxicam with antidepressants and anti-anxiety drugs like citalopram and venlafaxine may increase your risk of bleeding.
Taking meloxicam with corticosteroids like prednisone and dexamethasone may increase your risk of stomach ulcers and bleed.
Taking pemetrexed, an anti-cancer drug, with meloxicam may increase your risk for infection, stomach and kidney problems.
Cyclosporine is an immunosuppressant drug used to reduce the risk of transplant rejection.
Taking cyclosporine with meloxicam may increase the level of cyclosporine in the body, increasing the risk of kidney problems.
Methotrexate is an immunosuppressant medication (suppresses the body’s immune response) used commonly as an antirheumatic drug.
Taking meloxicam with methotrexate may increase the level of methotrexate in the body.
This can increase the risk of kidney problems and infection.
Meloxicam increases the risk of bleeding and, therefore, should not be taken with blood thinners like warfarin, enoxaparin, and antiplatelet drugs like clopidogrel.
Lithium-based medications are used to treat conditions like bipolar disorder.
Taking lithium with meloxicam may raise the level of lithium in the blood to dangerous levels and cause toxicity.
Symptoms of lithium toxicity include tremors, excessive thirst, and confusion.
To avoid these symptoms, your doctor may reduce the dosage of the lithium drug before prescribing meloxicam.
Diuretics or water pills help your body get rid of excess salt and water.
They are used to reduce blood pressure and edema (fluid accumulation) in the body.
Taking diuretics like hydrochlorothiazide and furosemide with meloxicam can decrease the effect of both drugs.
Taking meloxicam with anti-hypertensive drugs can reduce the blood pressure-lowering effect of these drugs.
Meloxicam and NSAIDs like aspirin, ibuprofen, naproxen, etc., are known to increase the risk of stomach ulcers and bleeding.
Taking them together will further increase the risk of these side effects and, therefore, must be avoided.
It is best to avoid taking meloxicam with other NSAID drugs to reduce your risk of aggravated side effects due to both drugs.
However, when only NSAIDs are insufficient to relieve pain, meloxicam may be taken with Tylenol (acetaminophen), a non-NSAID pain reliever.
Ibuprofen and meloxicam are both NSAIDs, and taking them together may aggravate the side effects of one or both drugs, especially gastrointestinal problems.
If you have to take both ibuprofen and meloxicam, it is best to wait for the effect of ibuprofen to wear off (it takes about 6 hours) before taking meloxicam.
Since meloxicam (NSAID) and Tylenol (acetaminophen) belong to different classes of pain-relieving drugs, they do not interact with each other and, therefore, can be safely taken together.
However, always consult your doctor before taking these two drugs together.
Advil is one of the many brand names for ibuprofen, an NSAID drug. Since meloxicam is also an NSAID, taking it with Advil is not recommended.
Taking Advil with meloxicam may increase your risk for gastrointestinal side effects like inflammation, bleeding, ulceration, and sometimes, perforation.
Cytochrome P450 family 2 subfamily member 9 or the CYP2C9 gene gives instructions for producing an enzyme that plays a role in metabolizing or breaking down compounds like fatty acids and steroid hormones.
The CYP2C9 gene also plays a significant role in the metabolism of warfarin (a blood thinner) and ibuprofen.
Individuals having the haplotype *1/*13 of the CYP2C9 gene show decreased metabolism of meloxicam, resulting in increased effects of the drug.
A haplotype is a group of gene changes that are inherited together.
The *1, *13, etc., are star alleles.
Star alleles are used to name different haplotypes.
It is recommended to inform your doctor about medical conditions you currently suffer from or have a history of to avoid serious side effects of meloxicam.
Inform your doctor if you have any of the following conditions:
If you are undergoing or have recently undergone a coronary artery bypass graft ( a type of heart surgery), do not take meloxicam right before and after the surgery to avoid complications due to bleeding.
Taking meloxicam during the later stages of pregnancy may harm the unborn child. So, if you are pregnant or planning to conceive, inform your doctor about the same before taking the drug.
Undergoing a genetic test helps your doctor determine how a particular drug will affect you.
It also helps them determine the appropriate meloxicam dosage based on their genotype.
Analyze Your Genetic Response to Meloxicam
A recent study published in the Journal Scientific Reports stated that it is better to take NSAIDs like meloxicam during the day than to take them at night.
There are no known interactions between caffeine (in coffee) and meloxicam.
You must avoid drinking alcohol with meloxicam as the combination may increase your risk for stomach ulcers, bleeding, or perforation of the stomach and intestine.
Know Your Response To Drug Therapies Using Your 23andMe, AncestryDNA Raw Data!
Aerobic capacity (AC) is the maximum amount of oxygen consumed while performing intense activities that involve large muscle groups.
It is also a measure of how effectively the heart and the lungs get oxygen to the muscles. Hence, improving your aerobic capacity can directly result in more efficient use of oxygen by the body.
The other term which is used to describe aerobic capacity is VO2 max.
However, the VO2 max also takes into consideration the individual's body weight.
Improving aerobic capacity strengthens your heart and helps it pump blood throughout the body more efficiently. In fact, aerobic exercises are recommended by the American Heart Association for those who are at risk for heart diseases.
A study reported that aerobic exercises improve sleep quality in adults with insomnia.
Improving your aerobic capacity can boost your immune system and gear it up to fight viral infections like cold and flu.
Though aerobic exercising can be tiring initially, building up your aerobic capacity also improves heart and lung capacity. All these factors can help build up your stamina.
Aerobic exercises help lower blood pressure. A meta-analytic study reported the effects of aerobic exercise training in lowering both systolic and diastolic blood pressure.
Aerobic exercising helps alleviate the symptoms of mental conditions like depression and anxiety. It also promotes relaxation of the mind.
Low impact cardio activities can help with chronic back pain. They also may help improve endurance and get back some muscle function.
Studies suggest that people who engage in regular aerobic exercise live longer than those who don't. They also have a lower risk of dying of conditions like heart disease and certain cancers.
A study conducted by a consortium of five universities in the United States and Canada revealed astonishing variation in the aerobic capacity amongst 481 participants. The study subjected its participants to identical stationary-bicycle training regimens with three workouts per week of increasing intensity under strict control in the lab.
The results
- 15% of participants showed little or no aerobic capacity gain
- Up to 15% of the participants showed a 50% increase in the amount of oxygen their bodies could use
VEGF-A is a gene that encodes Vascular endothelial growth factor A. VEGF-A has important roles in mammalian vascular development and diseases involving abnormal growth of blood vessels. Variations in the VEGF-A gene influence heart structure, size, and function. These have an impact on the stroke volume, which is an important determinant of aerobic performance.
rs2010963 and Aerobic Capacity
rs2010963, also known as G-634C, is an SNP in the VEGF gene. The C allele has been associated with better aerobic capacity. According to a study, GC and CC genotypes were found to have higher values of aerobic performance.
Other genes like ADRB2, CAMK1D, CLSTN2, CPQ, GABPB1, NFIA-AS2, NRF1, PPARA, PPARGC1A, and PPP3CA also influence the aerobic capacity of an individual.
Sex: Men have higher VO2 max than women. This is because women have smaller hearts, lower hemoglobin, and more fat, all of which influence oxygen delivery to muscles.
Age: VO2 max decreases with age. After 25, it reduces at the rate of about 1% per year.
Body size: Larger body size and greater musculature is associated with higher VO2 max. This is also partly why men have a higher VO2 max.
Fitness levels: A fit person may has a higher aerobic capacity and VO2 max than a sedentary person of the same age and sex.
Genetics is only 50% of the fitness story. The rest wires down to other factors like your lifestyle, what you eat, and how hard you train.
Augmenting your aerobic capacity can result in better blood and oxygen flow to muscles.
This promotes faster recovery between sets and improves your flexibility.
Aerobic exercises include walking, running, cycling, swimming, and almost every other cardio workout.
When aerobic exercises are performed, your heart is trained to deliver more oxygen in a said span of time. At the same time, your muscles are trained to utilize the oxygen delivered more efficiently.
To improve your aerobic capacity, it is important to understand how your body builds endurance.
It depends on the following three things:
1. Heart rate (number of beats per minute)
2. Stroke volume (amount of blood pumped out with each beat)
3. Cardiac contractility (a measure of the force with which the heart muscles contract)
When you train to increase all the above-mentioned variables, naturally, the amount of blood and oxygen reaching your muscles increase.
This, in turn, has a positive effect on your overall athletic performance.
HIIT workout (High-intensity interval training): Studies show that HIIT workouts increase mitochondrial density. This directly results in an increased amount of oxidative enzyme. As a result, the functioning of your skeletal muscles is enhanced.
You can start with a simple 10-minute workout consisting of three sets.
Gradually you can increase the duration, and at the same time, try to fit in more sets.
LISS training (Low-intensity steady-state training): LISS training is the less popular cousin of HIIT. Though it is not as effective as HIIT in burning calories, it is a slow, steady, and lower-stress way to improve AC.
Aerobic training usually targets large muscle groups of your body that boost your heart rate for longer periods of time.
Some of the commonly recommended aerobic exercises include
Walking and running: Other than helping you lose weight, walking and running at moderate paces also help people with joint problems.
If you do not have access to outdoor space, treadmills can also work.
Swimming: Water aerobics in general, are easy on your joints due to the buoyancy offered by the water
Cycling: Cycling is an amazing leg workout and exerts lesser stress on joints compared to walking or running
Some of the aerobic exercises that you can do at home include:
- Skipping
- Burpees
- Squats
- Jumping jacks
- Running in place
https://www.sciencedirect.com/science/article/abs/pii/S1389945710002868
https://www.tandfonline.com/doi/full/10.3109/08037051.2013.778003
https://www.ncbi.nlm.nih.gov/pubmed/21633119
https://www.pbrc.edu/heritage/
https://www.researchgate.net/publication/226018635_Polymorphism_of_the_vascular_endothelial_growth_factor_gene_VEGF_and_aerobic_performance_in_athletes
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4968829/
Endurance refers to your body’s physical capability to exert itself for long periods of time. Individuals with good endurance levels can sustain exercise for an extended period.
Endurance has two components:
1. Cardiovascular endurance: The level at which your heart and lungs work together to deliver oxygen to the body while exercising
2. Muscular endurance: Ability of your muscles to perform contraction against a resistive force for extended periods
Exercise, in general, is known to improve bone density and overall bone health. According to a study, there was an increase in the lumbar bone density in people who underwent weight training, compared to the control group.
Endurance training helps increase the white blood cells, which are the quarterback of the immune system.
Endurance and resistance training help build muscle mass. As your muscle mass builds up, your body burns more calories.
Endurance training seems to have an effect on mental health by regulating the release of endorphins. It is also associated with chemical signals that are involved in pain sensations and inflammation. Endurance training may positively impact depression and mood swings - the reasons behind it have not been clearly identified.
Glucose in the blood is used for energy production when performing exercises that increase the heart rate for a short duration. Sustaining exercise for a longer duration keeps your heart rate high for a significant amount of time. This results in tapping the body fat for energy, thus helping you lose weight.
A 2016 study identified 93 genetic markers associated with endurance. Some variants allow your muscle to contract and relax repetitively for a longer duration, while the others may hinder this process.
These variants also influence other endurance-related aspects like:
The type of fuel used by the cells for energy production
The percentage distribution of muscle fibers (slow twitch and fast twitch)
The adaptability of the blood vessels to carry more oxygen.
ACE gene encodes angiotensin I converting enzyme. This enzyme plays a role in balancing electrolytes and regulating blood pressure in the body. The enzyme also influences capillary supply lines (blood flowing through narrow vessels) and aerobic (oxygen-dependent) metabolism in skeletal muscle.
rs4343 in ACE Gene and Endurance
rs4343 is an SNP in the ACE gene. It causes a G to A transition. The G allele is associated with deletion variation (one or more letters are removed from the sequence - D), and the A allele is associated with insertion variation (one or more letters are added to the sequence - I). Studies have found the A allele (ACE/I) to be commonly present among endurant athletes.
ACTN3 gene encodes the Actinin Alpha 3 protein and is primarily expressed in the skeletal muscles - type 2 muscle fibers. Fast-twitch/type-2 muscle fibers are associated with the ‘sprinter’ variant. The slow-twitch fibers, on the other hand, are associated with the ‘endurant’ variant.
rs1815739 in ACTN3 Gene and Endurance
rs1815739 is an SNP in the ACTN3 gene. It causes a T to C transition. C is associated with fast-twitch fibers and promotes sprinting-based activities. People with the C allele may be better at sprinting than endurance-based activities.
ADRB1, COL5A1, GABPB1, HIF1A, and 47 other genes are also associated with endurance.
The following tips can help in building endurance:
Push Through Some Yasso 800s
The concept behind Yasso 800s is pretty simple. Take your goal marathon time and then run 800 meters in that time; one small change - use minutes and seconds in place of hours and minutes. For example, if you’re trying to run a 4:15 marathon, your Yasso 800m goal time is 4 minutes and 15 seconds.
Sink Into Some Tunes
Listening to good music improves your cardiac efficiency by lowering your heart rate. This enables you to perform the task at hand for a much longer duration with maximum efficiency.
Get Caffeinated
Caffeine shot gives a boost to the energy, which can help you complete rigorous tasks. However, it is important to be wary of how much caffeine your body can tolerate.
https://pubmed.ncbi.nlm.nih.gov/1642145/
https://pubmed.ncbi.nlm.nih.gov/27287076/
https://medlineplus.gov/genetics/gene/ace/
https://pubmed.ncbi.nlm.nih.gov/9737775/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5741991/
https://pubmed.ncbi.nlm.nih.gov/26824906/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4948383/
https://www.healthline.com/nutrition/caffeine-tolerance
Tendons are made of fibrous connective tissues that attach muscles to bones. They are present at each end of a muscle. The largest, and the most commonly known tendon, is the Achilles Tendon, which attaches the calf muscle to the heel bone. Tendons and ligaments give mobility, flexibility, and stability to our body joints and are required to work in tandem at all times.
Tendons are made up of dense fibers of collagen. The basic unit of a tendon is the primary collagen fibers that are made up of collagen fibrils. Collagen fibers are resistant to tearing but are not very stretchy.
Tendons also have fewer blood vessels compared to muscles and are thus more injury-prone. Added to this, any injury to tendons requires a much longer recovery time.
Tendons play an important role in transferring the contraction force produced by the muscles to the bone they hold. They help keep the joints stables. When muscles are put into action, the tendons help absorb some of that impact.
The tendon size determines the actual and potential muscle size. People with shorter tendon length and longer biceps have a better ability to build more muscle mass than those with longer tendon size. Shorter tendons are associated with successful bodybuilders.
Strong tendons are necessary for withstanding stresses generated due to muscular contraction. During weight lifting, it’s just not the muscles that take the impact - your tendons take some of that impact, too. This demands an adaptive response. When properly developed, a tendon has good elasticity and is strong and capable of great power. As seen before, tendons receive lesser blood supply and thus take a lot more time to respond to training than muscles.
Exercises to strengthen your tendons can help prevent tendon injuries like tendonitis.
COL1A1, also called collagen type 1 alpha 1 chain, is a gene that encodes a part of type 1 collagen. Type 1 collagen is the most abundant form of collagen in the body. Collagen synthesis begins as rope-like procollagen molecules, and each molecule is made up of three chains – two pro-α(I) chains and one pro-α(II) chain. Cross-linking between the collagen fibers is responsible for strengthening these fibers and the structures they give rise to.
The COL1A1 gene is located on chromosome 17, and a particular variant of this gene is associated with the increased susceptibility of sports-related tendon and ligament injuries.
rs1800012 of COL1A1 Gene and Tendon Strength
A single nucleotide polymorphism (SNP) rs1800012 in the COL1A1 gene has been associated with tendon and ligament injuries like ACL injuries, Achilles tendon injuries, shoulder dislocations, and tennis elbow. People with the TT type have a reduced risk for sports injuries involving tendon and ligament. The TT type, even though it’s rare, is found to play a protective role.
COL5A1 or Collagen Type V Alpha 1 gene encodes a component of type V collagen. The COL5A1 gene synthesizes the pro-α1(V) chain of collagen V. Type V collagen is associated with the regulation of the diameter or width of the fibrils. Studies have shown that type V collagen controls the assembly of the other types of collagen into fibrils in various tissues.
The COL5A1 gene is located on the q arm of chromosome 9 and is associated with Carpal Tunnel Syndrome and Ehler Danlos Syndrome. A particular variant of this gene is associated with soft tissue injuries.
rs12722 of COL5A1 Gene and Tendon Strength
rs12722 is an SNP in the COL5A1 gene. It is associated with Achilles tendon pathology, Achilles tendinopathy, tennis elbow, and anterior cruciate ligament rupture. According to a study, people with the CC type of rs12722 had a significantly decreased risk for Achilles tendinopathy than those with CT and TT. Individuals with TT are at a higher risk of Achilles tendon pathology, anterior cruciate ligament injuries, and tennis elbow.
Some other genes that influence tendon strength include GDF5 and MMP3.
The factors that affect the physical properties of collagen also influence the tendon strength
-Age: As you age, the stiffness of type 1 collagen increases. The amount of total collagen content also decreases.
-Diabetes: According to a study, experimentally induced diabetes increased the tendon stiffness in rats. There was no change upon administering insulin.
-Physical training: Training results in increased tensile strength in tendons and the ligament-bone interface.
-Pregnancy and postpartum: According to a study, pregnant rats showed a marked decrease in tensile strength as compared with normal, nonpregnant female rats.
There are many exercises and workouts that can help you enhance your tendon strength. The idea behind these exercises is to use short-range movements that allow heavier weight lifting. This gradually improves tendon strength. Some exercises that are particularly helpful are:
-Eccentric exercises
-Partial reps
-Stretching: including a full range of motion–pectoral stretch, calf stretch, front squat.
-Intensity training
-Volume increasing exercises
-Explosive isometrics
Tendons are made up of collagen, and therefore, collagen boosting can help strengthen your tendons.
Some nutrients like vitamin A, B vitamins, vitamin C, calcium, and magnesium help collagen strengthening. Protein-rich food also helps in strengthening tendons as collagen is, after all, a protein.
The following foods can be included as part of your daily diet:
1. Nuts like almonds, peanuts, walnuts, cashews, pecans, hazelnuts
2. Seeds like sunflower seeds, chia seeds, flax seeds, pumpkin seeds
3. Citrus fruits like oranges, grapefruits, guava
4. Berries
5. Leafy greens like spinach and kale
6. Soy and soy products like soy milk, tofu, tempeh
7. Chickpeas
8. Salmon
9. Chicken
10. Potatoes
11. Beans and other legumes
12. Bananas
https://medlineplus.gov/genetics/gene/col1a1/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5432363/
https://medlineplus.gov/genetics/gene/col5a1/
https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-018-0161-0
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5880610/
https://link.springer.com/chapter/10.1007/978-1-4684-9042-8_54
Handgrip strength is a vital force that is required to pull, push, or suspend objects.
It determines how firmly and how long you can hold on to objects.
Handgrip strength varies from one person to the other.
Crush grip is used to perform functions involving a handshake or gripping an object against the palm and wrapping the fingers around the object.
Pinch grip is used for opening jars, rock climbing, and throwing objects.
A strong support grip required good muscular strength and muscular endurance.
Handgrip strength may predict future loss of mobility. According to a study, men with a weak grip were more likely to face mobility issues compared to those with normal grip strength.
Handgrip strength can be used to measure the risk of an individual with the onset of cardiovascular disease in adults.
Research studies have shown that a better handgrip is associated with healthier heart function.
An 11-pound decrease in grip strength is linked to:
-17% higher of heart disease
-9% higher risk of stroke
The association between gip strength and heart disease was a strong irrespective of age, exercise, smoking, and other factors.
According to a 2015 study published in the American Journal of Preventive Medicine, grip strength is an important marker of hypertension and diabetes in healthy adults. Individuals with lower handgrip strength were more likely to have diabetes and/or hypertension.
Weak grip strength can make weightlifting, sports training, and even daily activities like carrying objects difficult. It can result in minor discomfort or sometimes even injuries like carpal tunnel and tennis elbow. It is very important to train your grip for mobility, strength, and endurance. Failing to do this can result in repetitive motion injuries.
The link between good handgrip strength and positive health outcomes has been observed across both sexes. This trait also appears to be a predictor of sexual behavior, but only among men and not women.
During evolutionary history, increased physical strength was undoubtedly favorable for activities like hunting, fighting, male-male competition, tool manufacture, and tool usage. The handgrip and forearm strength, in particular, were really important.
Thus, upper-body masculinity seems to be an important feature that determined female mating-choice.
This explains why handgrip strength appears to be one of the best measures of male reproductive fitness to-date.
A lot of studies have investigated the relationship between handgrip strength and sexual behavior in men. They report that stronger hand grips are associated with having more sex partners.
This trait also seems to have an association with behavioral traits like aggression and social dominance. According to a study, higher handgrip strength was associated with self-reported aggression during adolescence and young adulthood.
Handgrip strength is a heritable trait. Up to 65% of a person’s grip strength is determined by genes. Training and other developmental factors like nutrition determine the rest 35%.
The ACTG1 gene encodes the protein gamma (γ)-actin, which is part of the actin protein family. The proteins of this family help form the actin cytoskeleton.
rs6565586 is an SNP in the ACTG1 gene. The A allele of this SNP has been associated with a better handgrip strength.
HLA gene complex encodes proteins that are responsible for the regulation of the immune system. Certain types of HLA have been associated with loss in skeletal muscle mass.
rs78325334 is an SNP in the HLA gene. The C allele of this SNP has been associated with weaker handgrip strength.
Other genes like DEC1, ERP27, GBF1, GLIS1, HOXB3, IGSF9B, KANSL1, LRPPRC, MGMT, PEX14, POLD3, SLC8A1, SYT1, TGFA,, and UCP3 are also associated with handgrip strength.
-Posture: Several studies have found that grip strength measurement for standing is stronger than supine and sitting positions.
-Gender: Males have a stronger handgrip than females
-Handedness: According to a study, handgrip strength is higher in the right hand dominant than left-hand dominant group.
-Nutrition: Nutritional status determines an individual’s body mass and hence, the handgrip strength.
-Age: As you age, your handgrip strength decreases. It is usually the maximum between 25 to 35 years of age.
-Arm support: Arm position influences grip strength. A flexed shoulder position results in greater grip strength. The grip weakens when the arm is supported when compared to an unsupported arm. This can be due to the energy expended in keeping the supported arm stabilized.
-Smoking: Smokers have a higher risk of decreased/weakened handgrip strength.
-Alcohol: Individuals diagnosed with alcoholism have decreased handgrip strength.
Other factors like the altitude, temperature, oxygen availability, and forearm girth also affect handgrip strength.
Hand-grip strength tends to reduce as individual ages.
Men’s grip strength starts to deteriorate post 55 years of age.
However, some exercises can be done to improve hand-grip strength, such as:
-Gripper exercises
-Modified push-ups
-Modified planks
-Two-arm hang
-Offset-hang
-Single-arm hang
-Pullups and chin-ups
-Inverted row
-Hammer curl
-Wrist extension
-Farmer’s walk
A study examined the relationship between diet and handgrip strength in older men and women. The following observation were made:
1. Both men and women whose diets were characterized by high consumption of fruit, vegetables, wholemeal bread, and fatty fish had higher grip strength.
2. Higher consumption of fruit, fatty fish and breakfast cereals and a lower meat consumption (including red and white carcass meats) were associated with higher grip strength in men.
3. The same trend was observed in women with fruits and fatty fish - but no correlation was observed between cereal consumption and handgrip strength.
4. Grip strength in women was positively associated with vegetable consumption.
5. None of the nutrients selected for the study were related to grip strength in men
6. In women, except for vitamin E, all the nutrients showed an association with handgrip strength.
Handgrip strength is how firmly and securely you can hold onto things. It determines your capacity to carry heavy objects as well.
This trait influences a lot of health factors, including mobility, heart health, and longevity. It is also associated with sexual behavior and aggression in men.
65% of a person’s handgrip strength is heritable. More than 15 genes are known to influence this. For example, the C allele of SNP rs78325334 in the HLA gene has been associated with a weaker handgrip.
The other 35% is affected by developmental and lifestyle factors like sex, age, nutrition, posture, smoking, and alcohol.
Gripper exercises, modified planks, pullups and chin-ups, and wrist extension are some of the exercises that help improve handgrip strength.
According to a study, fatty fish and fruits were associated with a better handgrip strength in both men and women.
https://academic.oup.com/biomedgerontology/article/69/5/559/672523
https://www.health.harvard.edu/heart-health/stronger-hands-linked-to-a-healthier-heart
https://www.ajpmonline.org/article/S0749-3797(15)00267-6/abstract
https://medlineplus.gov/genetics/gene/actg1/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5898311/
https://www.ncbi.nlm.nih.gov/pubmed/26244122
https://pubmed.ncbi.nlm.nih.gov/12188074/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2493054/
