Maltings Training

31/03/2026

29/03/2026

1 in 4 women die from heart disease and stroke every year - yet research has shown that heart disease in women has been under-researched, under-diagnosed, and under-treated for far too long.

Women are less likely than men to recognise the symptoms of heart attack, and also take longer than men to get medical help and treatment after experiencing one.

This chart from the Irish Heart foundation outlines the common Heart Attack Symptoms in Women, please share.

22/03/2026

Muscle loss isn't 'normal' with age: it's a biological warning sign of what is disappearing underneath the surface. Over time, many people notice thinner legs, more prominent knees, less firm contours. The mistake is to think it's just an aesthetic change. Actually, what's missing is muscle, and with it, essential functions to live well and longer.
This process is called ‘Sarcopenia’ and it's one of the most powerful indicators of biological fragility.

Muscle is not just strength or movement. It is a metabolic and endocrine organ that:
- Regulates glucose and insulin sensitivity
- Reduces chronic inflammation
- Produces protective signals for the brain and heart
- It hosts mitochondria, the energy factories of the body
- Holds balance, gait and the ability to react to falls

When muscle is lost, the risk of falls, fractures and loss of autonomy increases.
- It is associated with greater cognitive impairment and cardiovascular events, and an
increase early mortality. Not because the muscle is "strong", but because it keeps the organism functional.

Contrary to a commonly held belief Sarcopenia doesn't start at 70, in many cases it begins before 40 and progresses without obvious symptoms, especially with sedentary, low-protein diets and chronic diseases.

The good news: muscle can be recovered, even after years of inactivity, it responds when it receives the right stimulus.

Three fundamental pillars:

1. Proper nutrition
Prioritize complete, quality proteins, along with healthy fats and micronutrients: eggs, fish, legumes, nuts, seeds, olive oil, avocado, dairy according to tolerance.

2. Move with intention
A gym is not a must. Load bearing exercise eg Walking, climbing stairs, body-weight exercises. The key is progression, not perfection.

3. Nutritional support when indicated
Creatine, backed by scientific evidence even in older adults, can be a useful tool when properly directed, along with an anti-inflammatory diet.

In summary, Accelerated aging does not begin on the skin, it begins when the muscle that holds energy, stability and independence is lost.
Building and retaining muscle is not an aesthetic goal, it's a health and survival strategy.

14/03/2026

The 5 Most common causes of back pain in older adults

The chances of experiencing back pain gradually increase with each decade over the age of 50. Over time, vertebrae shrink and discs lose their sponginess, which means less cushioning with movement and increased susceptibility to developing related conditions that put pressure on nerves and joints. Back pain at this age can come from many sources. In this article Surgeons from The Spine Institute Santa Monica California examine 5 of the most common causes.
1. FACET JOINT OSTEOARTHRITIS
As cartilage breaks down over time, friction on the joints can result in inflammation and the development of osteoarthritis of the spine. Pain is usually more pronounced early in the morning or when going to bed and is aggravated by certain movements.
2. SCIATICA
If degeneration results in pressure on the sciatic nerve, the longest nerve in the human body, radiating pain, numbness, tingling, and general weakness may be experienced. Sciatica can be managed once the true source of the pain is discovered.
3. LUMBAR SPINAL STENOSIS
A gradual narrowing of spaces around the lower portion of the spine, lumbar spinal stenosis sometimes develops due to a weakening of vertebrae and lack of support from discs. Related leg pain is usually worse when walking or standing.
4. DEGENERATIVE SPONDYLOLISTHESIS
With degenerative spondylolisthesis, degeneration causes a vertebra to slip over the one below it. The condition is often a contributing factor to spinal stenosis and may result in lower back and leg pain.
5. SPINAL COMPRESSION FRACTURES
The sudden appearance of back pain may be the result of a compression fracture. Most common in postmenopausal women, seniors with osteoporosis, and patients who have regular corticosteroid treatments, compression fractures may also result in spinal deformities and a reduction in height as the backbone become unstable.
Age-related back pain can be minimized with regular exercise and dietary adjustments to compensate for changes in the ways the body absorbs essential nutrients.
Ref. Medscape (Feb, 2026)