Watchman News

By Dr. Mercola

Regardless of your views on the pros and cons of recreational marijuana, the body of scientific evidence about its medicinal value is getting more compelling as additional research is done.
The cannabinoids in cannabis — cannabidiol (CBD) and tetrahydrocannabinol (THC) — interact with your body by way of naturally-occurring cannabinoid receptors embedded in cell membranes throughout your body.

In fact, scientists now believe the endocannabinoid system may represent the most widespread receptor system in your body.1 There are cannabinoid receptors in your brain, lungs, liver, kidneys, immune system and more, and both the therapeutic and psychoactive properties of marijuana occur when a cannabinoid activates a cannabinoid receptor.

Your body actually makes its own cannabinoids, similar to those found in marijuana, albeit in much smaller quantities than you get from the plant. The fact that your body is replete with cannabinoid receptors, key to so many biological functions, is why there’s such enormous medical potential for cannabis.
The whole plant also contains terpenes that have medicinal properties. More often than not, medicinal marijuana is made from plants bred to have high CBD and low THC content. While THC has psychoactive activity that can make you feel “stoned,” CBD has no psychoactive properties. However, recent research shows THC should not be written off completely just because it’s psychoactive. It has valuable therapeutic potential in its own right.
THC May Reverse Aging Process in the Brain

According to recent animal research,2 THC has a beneficial influence on the aging brain.3,4 Rather than dulling or impairing cognition, THC appears to reverse the aging process and improve mental processes, raising the possibility it might be useful for the treatment of dementia in the elderly.5

To test the hypothesis, mice were given a small daily dose of THC over the course of one month at the age of 2 months, 12 months and again at 18 months of age. It is important to understand that mice typically live until 2 years old. The dose was small enough to avoid any psychoactive effects.

Tests assessed the animals’ learning, memory, orientation and recognition skills. Interestingly, 18-month-old mice given THC demonstrated cognitive skills equal to 2-month-old controls, while the placebo group suffered cognitive deterioration associated with normal aging.

According to one of the authors, neurobiology professor Andreas Zimmer, University of Bonn, “The treatment completely reversed the loss of performance in the old animals. We repeated these experiments many times. It’s a very robust and profound effect.” Even more remarkable, gene activity and the molecular profile in the brain tissue was that of much younger animals. Specifically, neurons in the hippocampus grew more synaptic spines — points of contact necessary for communication between neurons.

According to Zimmer, the THC appeared to have “turned back the molecular clock” in the THC-treated animals. (Previous research has also shown that the brain ages much faster in mice who do not have functional receptors for THC, suggesting THC may be involved in the regulation of the aging process.6) The team is now planning tests to see if the same holds true in human subjects.

Cannabinoids Maintain Homeostasis

Your endocannabinoid system has homeostatic properties, meaning it helps balance your body’s response to stress. This helps explain some of the individual variations in response to cannabis.
In your brain, cannabinoids modulate neural activity. In younger people, in which endogenous cannabinoids are already plentiful, cannabis will not have the same effect as in older people, in whom activity of the endogenous cannabinoid system is much lower. The effects of THC in particular appear to vary significantly depending on age. As noted by Forbes:7

“[Y]ounger animals excelled at the tests when ‘sober’ but tended to struggle significantly under the influence of THC. ‘Mature’ and ‘old’ mice, on the other hand, struggled with tasks as consistent with their brain ages at first, but saw a huge increase in performance with THC infusions …
Overall, the results seem to support researchers’ belief that the benefits for older mice are a result of stimulating the brain’s endocannabinoid system, a biochemical pathway in both mice and human that grows less active over time.”

In other words, in young mice (and probably people as well), THC can easily have an overly stimulating effect, resulting in a decline in memory and learning (albeit temporary, while under the influence). In older mice, a small amount of THC basically restored levels to a more youthful optimum.
Similarly, one of the reasons cannabis is so effective for seizures is because of this ability to regulate neuronal activity and reestablish homeostasis. If there’s too much neuronal activity, the cannabis suppresses activity, and if activity is low, it raises it.
Cannabis for Pain

Download Interview Transcript

Polls show older Americans are becoming increasingly converted to marijuana use.8 Between 2006 and 2013, use among 50- to 64-year-olds rose by 60 percent. Among seniors over 65, use jumped by 250 percent.9 Pain and sleep are among the most commonly cited complaints for which medicinal marijuana is taken.
Considering the high risk of lethal consequences of opioid painkillers and sleeping pills, medical marijuana is a godsend. It’s really unfortunate that we’ve been so successfully indoctrinated to view marijuana as a dangerous gateway drug that will lead to illicit drug use.
The reality is that prescription drugs have far greater potential to turn you into a “junkie.” Legal drug addiction is also taking lives in record numbers. There’s absolutely no doubt that cannabis is safer than most prescription drugs — especially opioids. As noted by Dr. Margaret Gedde, an award-winning Stanford-trained pathologist and founder of Gedde Whole Health, there’s enough scientific data to compare the side effects of cannabis against the known toxicities of many drugs currently in use.
This includes liver and kidney toxicity, gastrointestinal damage, nerve damage and, of course, death. Cannabidiol has no toxicity and it’s virtually impossible to die from marijuana. It’s also self-limiting, as excessive doses of THC will provoke anxiety, paranoia and nausea.
Such side effects will disappear as the drug dissipates from your system without resulting in permanent harm, but it’ll make you think twice about taking such a high dose again. Make the same mistake with an opioid, and chances are you’ll end up in the morgue.
Cannabis Often Works Where Drugs Fail
Gedde also notes that cannabis products often work when other medications fail, so not only are they safer, they also tend to provide greater efficacy.
In 2010, the Center for Medical Cannabis Research (CMCR) released a report10 on 14 clinical studies about the use of marijuana for pain, most of which were FDA-approved, double-blind and placebo-controlled. The report revealed that marijuana not only controls pain, but in many cases, it does so better than pharmaceutical alternatives.
When cannabis is inhaled, smoked or vaporized, its effects are rapid and short-lasting. Orally, it’s the most unpredictable and delayed. When ingesting it, it can take up to two hours to take effect, but if dosed appropriately, you can achieve once-a-day dosing with an edible medicine.
As for the psychoactive effects of THC, a dose of 10 milligram (mg) or more of an oral (edible) THC product is required to produce a high.11 Taking 50 to 100 mg of oral THC could result in a serious case of paranoia, with or without nausea and vomiting.
Other Common Ailments Treated With Cannabis
Aside from pain and sleep, other common ailments being treated with cannabis include:

• Degenerative neurological disorders such as dystonia
• Multiple sclerosis and other autoimmune issues
• Parkinson’s disease
• Mood disorders, anxiety and post-traumatic distress disorder (PTSD).12,13 Marijuana suppresses dream recall, so for those having nightmares, it can be transformative. Marijuana is also reported to help individuals stay focused in the present, which is beneficial for those experiencing flashbacks.

In January 2017, the Multidisciplinary Association for Psychedelic Studies14 began the first federally-approved study in which the subjects — combat veterans diagnosed with PTSD — will ingest marijuana by smoking. It’s also the first whole-plant marijuana study, as opposed to an extract
• Seizure disorders such as Dravet syndrome,15 also known as Severe Myoclonic Epilepsy in Infancy, a form of intractable, life-threatening epilepsy in which a child can suffer upward of 100 seizures a day. Certain varieties of cannabis offer the only real hope for children with this type of disorder, as Dravet syndrome does not respond well to standard epilepsy drugs

Cannabis even appears to be a natural chemotherapy agent. Dozens of studies point to marijuana’s effectiveness against many different types of cancer, including brain cancer, breast, prostate, lung, thyroid, colon and pituitary cancer, melanoma and leukemia.

It fights cancer via at least two mechanisms, making it difficult for a cancer to grow and spread. It’s proapoptotic, meaning it triggers apoptosis (cellular suicide) of cancer cells while leaving healthy cells untouched, and antiangiogenic, meaning it cuts off a tumor’s blood supply.

Could Cannabis Offer New Hope for Alzheimer’s Patients?

Getting back to where we started, with THC rejuvenating the aging brain, this actually wasn’t the first time THC has been shown to provide benefits against dementia.

In a 2014 study, researchers at the University of South Florida and Thomas Jefferson University found that low-dose THC directly impedes the buildup of beta amyloid plaque in the brain,16,17 which is associated with the development of Alzheimer’s, and unlike so many pharmaceutical drugs, it produces no toxicity. THC was also found to enhance mitochondrial function in the brain. Lead author and neuroscientist Chuanhai Cao, Ph.D., wrote:

“THC is known to be a potent antioxidant with neuroprotective properties, but this is the first report that the compound directly affects Alzheimer’s pathology by decreasing amyloid beta levels, inhibiting its aggregation and enhancing mitochondrial function.”

Cannabis is also known to reduce some of the non-memory-related symptoms typically experienced by Alzheimer’s sufferers, including anxiety, irritability and rage,18 so cannabis may well have multiple benefits for those with dementia and Alzheimer’s.

Where to Find Reputable Information About Medical Cannabis, Its Uses and Benefits
If the idea of using medical cannabis (provided it’s legal in your state) still makes you cringe, I recommend delving deeper into the research to educate yourself on the matter, especially if your alternative is an opioid pain pill or some other dangerous drug.
One reputable source where you can find research relating to the use of cannabis is cancer.gov.19,20 This is the U.S. government’s site on cancer. Simply enter “cannabis” into the search bar. You can also peruse the medical literature through PubMed,21 which is a public resource (again, simply enter “cannabis” or related terms into the search bar).
The Journal of Pain,22 a publication by the American Pain Society, has a long list of studies on the pain-relieving effects of cannabis and would certainly seem worth the effort for anyone with chronic pain to utilize.
According to the National Institute on Drug Abuse,23 which also has information relating to the medicinal aspects of marijuana, preclinical and clinical trials are underway to test marijuana and various extracts for the treatment of a number of diseases, including autoimmune diseases such as multiple sclerosis and Alzheimer’s disease, inflammation, pain and mental disorders.
I also recommend listening to my previous interviews with Gedde and Dr. Allan Frankel, in which they discuss the clinical benefits of cannabis. Frankel is a board-certified internist in California who has treated patients with medical cannabis for the past decade.
Awareness is starting to shift, and many are now starting to recognize the medical value of cannabis. Even the former U.S. Surgeon General has spoken out in favor of medical marijuana. His statement echoes a growing sentiment in the medical and scientific communities that the health benefits of marijuana should no longer be ignored. Murthy was replaced this month by his deputy, Rear Adm. Sylvia Trent-Adams.

By Dr. Mercola
During the past 10 years or so, intriguing scientific studies on mice have suggested certain aspects of aging, including brain function, can be slowed or reversed when older animals receive blood from younger ones.
A common technique used in such studies is called parabiosis — the process through which the circulatory systems of lab mice are surgically conjoined, co-mingling their blood. In studies dating from the 1950s, blood from young mice seems to have a rejuvenating effect on older mice.
Most recently, researchers have attempted to isolate proteins in human blood plasma that may be responsible for improving brain function in old mice infused with it. In 2016, at least two startup clinics were launched in the U.S. to bring the concept of “young blood” to human beings through pay-to-participate clinical trials, mainly as a proposed anti-aging strategy, but also in hopes of counteracting chronic disease.
At one such clinic in Monterey, California, called Ambrosia, if you are age 35 or older, you can pay $8,000 to receive an infusion of 1.5 liters of plasma from a donor between the ages of 16 and 25.1 (Note: These infusions do not involve actual parabiosis.)
PayPal co-founder Peter Thiel is one of the prominent personalities fueling the buzz around how blood transfusions may help fight aging. He reportedly has expressed interest in Ambrosia, and told Inc. he finds the mice studies involving parabiosis to be “really interesting.”2
While the results with mice related to the infusion of young blood have demonstrated positive outcomes, particularly related to learning and memory improvements, the question yet to be answered is, “How might this practice of transfusing blood from the young to the old benefit human beings?”
Young Human Blood Improves Brain Function in Old Mice
A 2017 study published in Nature3 presents evidence that a protein found in human blood plasma from young people helps improve brain function in old mice. For decades scientists have posited that “young blood” can reverse the symptoms of aging, such as loss of memory and reductions in muscle function and metabolism.
While previous studies using mouse-to-mouse transfers of “young blood” have demonstrated its rejuvenating properties on older mice, researchers suggest this is the first time a human blood protein has been shown to trigger similar anti-aging effects in older mice.
To date, at least two U.S.-based companies have launched clinical trials in an attempt to bring this research to bear on human subjects. In those trials, elderly people receive blood from younger adult donors, after which physical qualities in the older adults are evaluated for potential improvements.
Blood From Human Umbilical Cords Seems to Have the Most Dramatic Effects
In one of the clinical trials,4 researchers at California’s Stanford University School of Medicine demonstrated human blood plasma can improve the memory and learning abilities of older mice. Their tests involved infusing plasma from the umbilical cords of newborn babies into the veins of elderly mice.
With improved brain function due to the plasma infusion, the mice were able to, for example, more effectively navigate mazes and learn to avoid areas of their cages wired to deliver electrical shocks.5 These outcomes suggest something in young blood appears to be vital to maintaining mental acuity.
Because several behavioral and biological characteristics of mice closely resemble those of humans, it may follow that young blood plasma has the potential to boost cognitive ability in older humans, but more research is needed. According to the trial’s lead author Joseph Castellano, neurology instructor at Stanford University School of Medicine, the findings may support future exploration of new drugs targeting the dementia process.
“Part of what makes this exciting is it suggests there’s more communication between the blood and brain than we’ve thought,” Castellano said.6 The current study follows earlier work performed by the same team, in which old mice showed improvements in learning and memory after receiving plasma infusions from young mice.
The aim of the new research was to investigate whether young human blood also might have similar beneficial effects on older mice. According to CBS News, while several types of human blood were tested, only blood plasma from umbilical cords had noteworthy positive effects. Plasma from young adults, ages 19 to 24, was less effective, and plasma from older adults, ages 61 to 82, yielded no benefits at all.7
Can Specific Blood Proteins Like TIMP2 Help Reverse Alzheimer’s?
The Stanford team8 compared 66 proteins found in umbilical cord plasma to those in plasma of older humans, as well as proteins previously identified in parabiosis experiments with mice. Each protein was injected into old mice prior to them being run through various memory experiments. TIMP2 (tissue inhibitor of metalloproteinases) was the only protein shown to improve performance. High levels of TIMP2 are found in cord plasma.
Because TIMP2 has not previously been linked to learning or memory, scientists are not yet completely sure how it exerts its effect on memory. Some have suggested TIMP2’s effects on your brain may be indirect, perhaps through alterations it makes to your immune system or metabolism.
Although still potentially several years away, Nature suggests both TIMP2 and GDF11 (growth differentiation factor 11), which was called out previously by researchers at Harvard University,9 may be useful in treating people with memory problems such as Alzheimer’s disease:10

“Infusions of young plasma — pooled from thousands of donors — could be one potential treatment for age-related diseases, including Alzheimer’s disease. Alternatively, elderly patients may one day receive a cocktail of proteins, such as GDF-11 and TIMP2, or drugs that mimic their effects.”

The Benefits of Platelet-Rich Plasma Therapy
In the past decade, medical professionals have been using platelet-rich plasma (PRP) therapy to release growth factors that help heal and strengthen areas of the human body. As you may know, platelets are an important part of your body’s healing process — they’re responsible for blood clotting and are among the “first responders” to an injury site. By forming a clot, platelets stop bleeding.
In the process, platelets open up and spill out the growth factors held inside. These growth factors act as signaling molecules, issuing the instructions needed to call forth your body’s resources to repair damaged tissue. To avoid confusion, while some stem cells may be present in PRP therapy, stem-cell therapy is its own separate and more sophisticated process.
Blood-Based Rejuvenation Therapy Continues to Be Popular
So-called “vampire facelifts” are another phenomenon born out of the potential rejuvenating power of blood. In this case, your own blood is drawn and spun in a centrifuge to separate the platelets from the red blood cells. The platelets and a mix of natural fillers are then injected back into your face, which is said to smooth lines and reduce wrinkles.
Unfortunately, the procedure is costly — roughly $800 to $1,500 per session — and the results are only temporary. Perhaps more intriguing are studies showing PRP may promote wound healing and help your body recover from injuries. Research published in Plastic and Reconstructive Surgery11 suggests growth factors released from activated platelets effectively support wound healing in both soft and hard tissues. The study authors stated:

“[A] variety of potentially therapeutic growth factors were detected and released from the platelets in significant levels in platelet-rich plasma preparations. Sufficient concentrates and release of these growth factors … may be capable of expediting wound healing in a variety of as yet undetermined specific wound applications.”

Platelet-Rich Plasma Therapy for Diabetic Wounds and Osteoarthritis
PRP therapy also has shown promise in treating the typically slow-healing wounds related to diabetes.12 Researchers at the Yale University School of Medicine said:

“Despite the many advances in the treatment of diabetic foot ulceration, this common complication continues to devastate the community of patients suffering from diabetes. … [T]reatment with growth factors may result in faster healing times and regained limb function, in addition to a decreased rate of amputation … PRP shows promise as an effective treatment modality in the setting of diabetic foot ulceration.”

Research published in the Clinical Journal of Sport Medicine investigated the effects of PRP on early knee osteoarthritis using magnetic resonance imaging (MRI). About the usefulness of PRP, the study authors noted:13

“Of the 15 knees that underwent MRI assessment pre-platelet and post-platelet-rich plasma treatment, 12 of the 15 knees (80 percent) demonstrated no significant worsening of osteoarthritis in their patellofemoral joint. There was no change in the appearance of osteoarthritis one year after platelet-rich plasma therapy in 83.3 [percent] of all cases … with lateral-femoral and tibial compartment involvement.”

Ambrosia Pay-to-Participate Clinical Trial Touts Benefits of Young Blood
Entrepreneur Jesse Karmazin launched Ambrosia in 2016, focusing on bringing the concept of “young blood” to human beings. As mentioned, according to Business Insider,14 if you are age 35 or older, you qualify to participate in Karmazin’s pay-to-participate trial. For $8,000 and two days of your time, you will receive 1.5 liters of plasma from a donor between the ages of 16 and 25.
In case you’re curious about the company’s name, according to ancient Greek myths, Ambrosia referred to the food or drink of immortal Greek gods, the belief being that anyone who consumed such food or drink would have longevity or immortality bestowed upon them.
Karmazin claims most participants see improvements within a month after a single plasma infusion.15 Scientists and clinicians are skeptical about Karmazin’s methods, suggesting his trial is poorly designed and therefore unable to produce scientific evidence demonstrating the effectiveness of the transfusions. Others look down on his methods because it is a paid trial.
Although Karmazin suggests the inspiration for his work comes from earlier studies involving parabiosis with lab mice, his trial for humans does not involve parabiosis, nor does it include a control group, which is common in lab trials. Karmazin says it would not be fair to use a control group or placebos because his clients are paying for the infusion.16
As of December 15, 2016, 25 people had been infused with “young blood” at Ambrosia. Karmazin claims participants are seeing “miraculous results,” including a woman with chronic fatigue syndrome who claims to “feel healthy for the first time” and “looks younger.”17 Jonathan Kimmelman, a bioethicist at McGill University in Montreal, shared with MIT Technology Review what I think is certainly a valid concern about Ambrosia:18

“There are a lot of patient-funded trials run by companies that use the trials as a way to sell products that wouldn’t be marketable because they’d have to be regulated by the [U.S.] Food and Drug Administration.”

Peter Thiel Thought to Be on a Quest for Young Blood
Thiel, a wealthy venture capitalist, has attracted considerable attention for his interest in the science of anti-aging. He seems to be just one of many Hollywood and Silicon Valley elite expressing interest in a modern-day “fountain of youth.” About Thiel, Inc. notes:19

“More than anything, Peter Thiel, the billionaire technology investor …  wants to find a way to escape death. He’s channeled millions of dollars into startups working on anti-aging medicine, spends considerable time and money researching therapies for his personal use, and believes society ought to open its mind to life-extension methods that sound weird or unsavory.”

To date, no one is certain if Thiel has attempted parabiosis for himself, but he continues to show definite interest in techniques he believes may help him live beyond age 100. For example, Forbes said in 2014 Thiel acknowledged using human growth hormone pills as means of extending his life.20 During a 2015 interview related to his investments in biotech firms and life-extension medicine, Thiel told Inc. about his interest in parabiosis. He stated:21

“I’m looking into parabiosis, which I think is really interesting. This is where they [infused] the young blood into older mice and they found that had a massive rejuvenating effect. … [I]t’s one of these very odd things where people had done these studies in the 1950s, and then it got dropped altogether. I think there are a lot of these things that have been strangely underexplored.”

The video below, produced by DNews, highlights parabiosis as well as several scientific studies related to the potential benefits of young blood.

More Research Needed to Validate Young Blood’s Impact on Humans
While the research presented in the featured article seems promising, it’s important to remember more studies are needed to validate the potential benefits of plasma infusions for humans. It may be many years into the future (if at all) before we can embrace blood transfusions from younger donors as a verified medical solution for aging concerns such as dementia and Alzheimer’s disease.
In terms of TIMP2, the blood protein thought to have renewing effects on aging mice brains, even Castellano is exercising caution. He said, “Now, we really need to get a better understanding of what [TIMP2 is] doing in the brain. We are not saying we’ve found the protein that’s responsible for brain aging.”22
Dr. Marc Gordon, a professor at the Litwin-Zucker Center for Alzheimer’s Disease and Memory Disorders at the Feinstein Institute for Medical Research in Manhasset, New York, also emphasized the need for further studies, especially given the research model simply involved old mice, not old mice presenting with Alzheimer’s-like pathology.
“[T]his is not saying that cord blood is a cure for aging,” says Gordon. “What this could mean for human disease is purely speculative.”23 While we await further scientific developments around anti-aging, I recommend the following strategies for counterbalancing any effects of aging that might be troubling you:

Eat a high-quality diet composed of healthy fats, grass fed meat and organic fruits and vegetables, and limit your intake of packaged and processed foods to less than 10 percent of your diet
Strive to sit less than three hours a day, engage in near-continuous movement during your non-exercise hours, exercise regularly and be sure to include some of my personal favorites, such as daily walking, high-intensity exercises, stretching and strength training
Get enough sleep according to the sleep needs of people your age, targeting around seven to nine hours per night for adults, and even more for teenagers and children

By Dr. Mercola
Falls are a leading cause of injury among Americans aged 65 and over, with 1 in 5 leading to a serious injury such as a broken bone or head injury. More than 1 in 4 older Americans falls every year, and such falls are the most common cause of traumatic brain injuries (TBI) among this population.1
In March 2017, the U.S. Centers for Disease Control and Prevention (CDC) released a report with some startling figures regarding TBI in older Americans, including those related to falls.
Among those 75 and older, 1 in 45 suffered from a brain injury that led to an emergency room visit, hospitalization or death in 2013 — a 76 percent increase from 2007 — with the primary cause being falls.2
While brain injuries due to motor-vehicle accidents decreased during the study period, and considerable attention has been given to concussions in youth as a result of sports, far less attention has been given to the risk of brain injury in older Americans due to falls. The authors noted:3

“[F]rom 2007 to 2013 … the number and rate of older adult fall-related TBIs have increased substantially … the findings in this report suggest that TBIs attributable to older adult falls, many of which result in hospitalization and death, should receive public health attention.”

‘Urgent Need’ for Fall Prevention Efforts
The CDC cited an urgent need to increase fall prevention efforts in older adults, given the concerning increase in fall-related brain injuries. Adding to the risk, once a person has fallen, their likelihood of falling again doubles.4 Risk factors that increase a person’s risk of falling include:5

Lower body weakness
Vitamin D deficiency

Difficulties with balance and walking
Use of certain medications, such as tranquilizers, sedatives or antidepressants

Vision problems
Foot pain or poor footwear

Hazards in the home, such as clutter, throw rugs or uneven steps
Health conditions, including Parkinson’s disease, Alzheimer’s disease and arthritis, as well as recent surgery, such as hip replacement

Lack of Physical Activity Increases Fall Risk
One of the many reasons why exercise is so important for older adults is that doing so can significantly lower your risk of falls and all of the health risks that go along with them. Not only that, but if you do fall, if you’re a regular exerciser you’re less likely to get hurt.
Older adults who took part in an exercise program were 37 percent less likely to be injured during a fall compared to non-exercisers, according to research published in the BMJ.6
This included a 61 percent lower risk of having a fall-induced broken bone and 43 percent lower risk of sustaining a fall-related injury serious enough to require admission to a hospital.
The exercises included an emphasis on balance training along with strength and functional training and even Tai Chi. As you get older, your muscle and bone mass decrease and the senses that guide your balance — vision, touch, proprioception — may all start to deteriorate, and this can make you unsteady on your feet.
However, eight weeks of balance training reduced slips and improved the likelihood of recovery from slips among the elderly.7 Balance training has also been found effective in improving functional and static balance, mobility and falling frequency in elderly women with osteoporosis.8
Since exercise strengthens both your body and your mind, it’s likely that regular exercisers are not only physically more able to prevent falls but also may be quicker mentally, perhaps allowing them to reach out and grab a railing for support before succumbing to a fall.
Easy Strength Training Exercises to Reduce Your Fall Risk
Strength training is also important for older adults, as it helps you maintain healthy bone mass, prevent age-related muscle loss and strengthens your connective tissues, tendons and ligaments, which help hold your body in the upright position.
Strength training also helps with functional movements — the ones you do every day — which will make activities like climbing stairs and getting out of a chair easier. This, in turn, will lower your risk of falls. Even if you’re new to exercise, there are options that can lower your fall risk, including the two that follow.
Knee Extension

Knee extension exercises will help strengthen your knees, which will improve your balance and reduce your risk of falling. Strengthening your knees will also allow you to walk and climb stairs with greater ease and comfort.

Sit on a chair with your back straight and knees bent
Slowly extend your right leg out in front of you and hold for a few seconds before lowering it back to starting position
Repeat with your left leg
Do 10 repetitions on each leg

For a more advanced version, strap an ankle weight around each ankle. Aim for a weight that is heavy enough to where you cannot do more than 15 repetitions per leg. As you get stronger, you can add more weight to keep it challenging.
Partial Squat

Squatting exercises increase hip flexibility and strengthen your hip flexors and quadriceps, which will improve both your walking ability and your ability to stand up from a seated position. They also improve your overall balance and stability, reducing your risk of falling.
For the beginner’s version, stand up using a chair for support, and perform a standing partial squat as demonstrated in the ElderGym video above. Remember to push your buttocks out as you bend to maintain a straight back posture and do not bend your knees past your toes.
Take Care of Your Vison Health
Being able to see clearly is important to avoid tripping hazards and avoid dizziness. Your diet is key to protecting your vision, including eating plenty of vitamin-C-rich foods, which may lower your risk of cataracts.9 Bioflavonoids, which may have a complementary effect when consumed along with vitamin C, are also important.
Excellent dietary sources of bioflavonoids include dark-colored berries, dark leafy greens, garlic and onions. Other notable nutrients for vision health include:

Astaxanthin
Animal-based omega-3 fat (found in wild-caught Alaskan salmon).

Anthocyanins (found in blueberries, bilberries, and black currants)
Vitamin D

Lutein and zeaxanthin (found in green leafy vegetables and pastured egg yolks)
Bioflavonoids (found in tea, cherries, and citrus fruits)

Besides eating plenty of the nutrients above, carotenoid-rich vegetables, organic pastured egg yolks, omega-3 and astaxanthin-rich wild-caught salmon are beneficial for vision health. Another important dietary aspect is to normalize your blood sugar, as excessive sugar in your blood can pull fluid from the lens of your eye, affecting your ability to focus.
It can also damage the blood vessels in your retina, thereby obstructing blood flow. To keep your blood sugar in a healthy range, follow my comprehensive nutrition guidelines, including avoiding processed foods, as they tend to be loaded with processed fructose. Exercise will also help protect your vision.
Block Blue Light to Protect Your Vision, Especially at Night
Many people are unaware of the importance of avoiding exposure to blue light after sundown, including from light-emitting diode (LED) lighting and electronics. Near-infrared light is important as it primes the cells in your retina for repair and regeneration, which explains why LEDs — which are devoid of infrared — are so harmful for your eyes.
There are cells in your retina that are responsible for producing melatonin in order to regenerate your retina during the night. If you use LED lights after sunset, however, you reduce the regenerative and restoring capacities of your eyes and with less regeneration you end up with degeneration.
In this case, the degeneration can lead to age-related macular degeneration (AMD), which is the primary cause of blindness among the elderly and can also contribute to falls.
So, to summarize, the main problem with LEDs is the fact that they emit primarily blue wavelengths and lack the counterbalancing healing and regenerative near-infrared frequencies. They have very little red in them, and no infrared, which is the wavelength required for repair and regeneration.
Because of this, I strongly recommend using blue-blocking glasses after sundown and swapping out your LEDs for clear bulb incandescents or even candle light. For your computer, reduce the correlated color temperature down to 2,700 K — even during the day, not just at night. Many use f.lux to do this, but I also like the software Iris for this purpose.
How to Make Your Home Safer to Avoid Falls
Home hazards can be a significant contributor to falls, as it’s estimated that one-third of falls in the elderly may be due to environmental hazards that could easily be addressed.10 Aging Care compiled a comprehensive list of tips to make your home safer in order to prevent falls.11

Install safety bars and grab bars where necessary, such as in the shower/bath and near toilets
Stairwells should be well lit, with sturdy railings that extend beyond the first and last steps
Remove loose throw rugs and tack down all carpeting/rugs

Put anti-slip mats into the bottom of the bathtub or consider a shower chair
Use a stool riser seat when using the toilet
Remove clutter from the home

Adjust electrical cords so they are not stretched across the floor
Wear shoes or slippers with non-slip soles
Keep items used daily in easily accessible locations

Avoid the use of chairs or stepladders to reach item; use a grasping tool instead
Install adequate lighting in the home

In addition, fall mats, which are cushioned surfaces that help reduce injuries in the event of a fall, can be placed in frequented areas, such as next to a bed, chair or toilet. Some people may find added support from the use of a cane or walker, but be aware that some research has linked the use of walking aids to an increased risk of falls.12
It’s important to understand that falls are not inevitable and oftentimes are preventable. By making sensible changes to your home, eating right, exercising and taking care of your vision health, you can significantly lower your risk of suffering from a debilitating fall and related brain injury.