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Osteoporosis is a condition where bone mass decreases and bone tissue breaks down faster than it can rebuild. This imbalance, caused by increased activity of osteoclasts (break down bone) compared to osteoblasts (build bone), leads to porous, fragile bones and a higher risk of fractures. While osteoporosis can affect both men and women, it is most common in postmenopausal women, older adults, and people with risk factors like family history, low calcium or vitamin D levels, or a sedentary lifestyle.

According to a 2018 CDC report, about 19.6% of women and 4.4% of men aged 50 and older had osteoporosis. Rates increase with age, rising from 8.4% in adults aged 50–64 to 17.7% in those 65 and older (Sarafrazi, Wambogo, & Shepherd, 2021). Standard treatments include medications, hormone therapies, injections, and lifestyle changes. However, growing evidence shows that exercise and Pulsed Electromagnetic Field Therapy (PEMF) can also significantly improve bone health and reduce the effects of osteoporosis.

PEMF has been shown to significantly increase bone mineral density and reduce pain (Lang et al., 2022). It works by stimulating osteoblast activity, the cells responsible for forming new bone, and reducing osteoclast formation, the cells that break down bone. This dual action—stimulating bone formation and inhibiting resorption—leads to improvements in bone density, thickness, and cortical structure, all of which contribute to increased mechanical strength of the bone. Specifically, PEMF speeds up the maturation of osteoblast precursor cells, leading to increased production of bone matrix proteins such as type I collagen, osteocalcin, and bone sialoprotein, as well as enhanced mineralization of the extracellular matrix.It also activates key signaling pathways, especially the Wnt/β-catenin pathway, which plays a central role in bone formation (osteoblastogenesis) and anabolic activity.

Both PEMF and exercise individually have positive effects on osteoporosis, but when combined, they are far more affective. One study conducted on men with osteoporosis or osteopenia, it was found that in 12 weeks of combined PEMF therapy and exercise (three times per week) bone mineral density increased, bone formation was enhanced, and bone resorption markers lowered. These benefits lasted up to six months after treatment ended (Ebid et al., 2021).

PEMF therapy, especially when combined with regular exercise, offers a promising approach to improving bone health in individuals with osteoporosis. By stimulating bone formation and reducing bone loss, this combination effectively increases bone density and strength, and should become key components of osteoporosis management.

CITATIONS

Ebid, A., El-Boshy, M., El-Shamy, S., Thabet, A., Abedalla, M., & Ali, T. (2021). Long-term effect of full-body pulsed electromagnetic field and exercise protocol in the treatment of men with osteopenia or osteoporosis: A randomized placebo-controlled trial. F1000Research, 10, 649. https://doi.org/10.12688/f1000research.54519.3

Lang, S., Ma, J., Gong, S., Wang, Y., Dong, B., & Ma, X. (2022). Pulse electromagnetic field for treating postmenopausal osteoporosis: A systematic review and meta-analysis of randomized controlled trials. Bioelectromagnetics, 43(6), 381–393. https://doi.org/ 10.1002/bem.22419

Sarafrazi, N., Wambogo, E. A., & Shepherd, J. A. (2021, March). Osteoporosis or low bone mass in older adults: United States, 2017‑2018 (NCHS Data Brief No. 405). National Center for Health Statistics. https://dx.doi.org/10.15620/cdc:103477

What Is Arthritis?

Arthritis is a condition of inflammation that affects the tissues surrounding joints. It is marked by pain, redness, heat, and swelling, often leading to difficulty with mobility and daily function. Arthritis remains one of the leading causes of disability. According to 2022 data, 18.9% of adults over age 18 and 53.9% of adults age 75 or older have arthritis (CDC, 2024).

Common treatments include medications, joint injections, and surgery. However, growing research suggests that lifestyle changes, exercise, and alternative therapies can make a meaningful difference. Two promising, non-invasive therapies are Red Light Therapy (RLT) and Pulsed Electromagnetic Field (PEMF) Therapy.

Benefits of RLT & PEMF

1. Pain Reduction
   Both PEMF and RLT have been shown to reduce pain by decreasing inflammatory cytokines, enhancing mitochondrial function, and modulating nerve activity. For example, a randomized trial on knee osteoarthritis found PEMF effective in reducing pain and decreasing the need for NSAIDs or analgesics in 26% of patients (Bagnato et al., 2016).

2. Reduced Inflammation & Medication Use
   These therapies can help regulate the body’s inflammatory response. By promoting cartilage cell metabolism and modulating inflammation in the synovial membrane, RLT and PEMF support faster healing, reduce inflammation, and lessen pain sensitivity (Brosseau et al., 2000).

3. Improved Joint Function & Mobility
   Arthritis often causes stiffness and reduced mobility. PEMF therapy has been shown to improve range of motion, walking ability, and decrease joint stiffness (Bagnato et al., 2016). Similarly, RLT combined with exercise has proven effective: in one randomized double-blind study, participants receiving laser therapy plus exercise demonstrated improved flexibility, muscle strength, and overall functional capacity compared to the placebo group (Alfredo et al., 2012).

Conclusion

As one of the most widespread conditions affecting mobility and independence, arthritis can deeply impact quality of life. RLT and PEMF therapies provide non-invasive, effective treatment options that reduce pain, improve joint function, decrease inflammation, and support active lifestyles. For many individuals, these therapies represent a powerful path toward regaining strength, movement, and confidence.

References

• Alfredo, P. P., Bjordal, J. M., Dreyer, S. H., Meneses, S. R., Zaguetti, G., Ovanessian, V., Fukuda, T. Y., Junior, W. S., Lopes Martins, R. Á., Casarotto, R. A., & Marques, A. P. (2012). Efficacy of low level laser therapy associated with exercises in knee osteoarthritis: A randomized double-blind study. Clinical Rehabilitation, 26(6), 523–533. https://doi.org/10.1177/0269215511425962

• Bagnato, G. L., Miceli, G., Marino, N., Sciortino, D., & Bagnato, G. F. (2016). Pulsed electromagnetic fields in knee osteoarthritis: A double blind, placebo-controlled, randomized clinical trial. Rheumatology (Oxford), 55(4), 755–762. https://doi.org/10.1093/rheumatology/kev426

• Brosseau, L., Welch, V., Wells, G., Tugwell, P., de Bie, R., Gam, A., Harman, K., Shea, B., & Morin, M. (2000). Low level laser therapy for osteoarthritis and rheumatoid arthritis: A meta-analysis. Journal of Rheumatology, 27(8), 1961–1969. PMID: 10955339

• Centers for Disease Control and Prevention. (2024, February 29). Osteoarthritis and low bone mass in older adults: United States, 2017–2018. (NCHS Data Brief No. 497). https://www.cdc.gov/nchs/products/databriefs/db497.htm

  RLT & PEMF on Arthritis

Whether you’re new to exercise or a seasoned athlete, muscle soreness after a tough workout is something most people experience. This discomfort, known as Delayed-Onset Muscle Soreness (DOMS), can affect your ability to move comfortably, train consistently, and perform at your best. Fortunately, compression therapy is a proven method to reduce soreness, improve circulation, and speed up recovery. Here’s how it works and when to use it.

What is DOMS?

DOMS, or Delayed-Onset Muscle Soreness, typically sets in 12 to 72 hours after a workout. During exercise—especially during eccentric contractions—tiny tears form in the muscle fibers, triggering inflammation, oxidative stress, and increased pain receptor sensitivity (Wilhelm et al., 2018). The body responds with a natural healing process that helps the muscles rebuild and strengthen. However, this process can leave you feeling stiff, swollen, and sore.

How Does Compression Therapy Help?

Compression therapy has been shown to be beneficial for DOMS. It works by increasing blood flow and offers multiple benefits, including improved circulation, reduced pain, inflammation, and soreness, accelerated recovery, and increased flexibility and range of motion. One study found that compression therapy reduced muscle inflammation and soreness in runners, while another found that just 20 minutes of daily IPC (Intermittent Pneumatic Compression) resulted in 39% lower peak soreness, less swelling, and improved range of motion (Winke, 2018).

Pre- and Post-Workout Use

Compression therapy can be a valuable tool before and after training. Pre-workout use may enhance circulation and muscle perfusion and reduce joint and muscle stiffness. It also helps deliver oxygen and nutrients to the muscles more efficiently and improves tissue pliability, potentially reducing the risk of strains and tightness. One study found that 20 minutes of IPC significantly improved arterial blood flow (Zaleska et al., 2022). As mentioned, post-workout compression can help reduce DOMS symptoms. It also enhances recovery by promoting venous return and lymphatic drainage, which aids in clearing lactate and metabolic waste. This improved recovery process supports better performance in future workouts. DOMS is a normal part of training, but compression therapy can help manage its effects. Whether used before or after workouts, it’s an effective tool to help you feel better, recover faster, and keep moving.

Works Cited

Wilhelm, M., et al. (2018). Advances in Delayed-Onset Muscle Soreness (DOMS): Part I: Pathogenesis and Diagnostics. Journal of Musculoskeletal & Neuronal Interactions, 18(4), 482–492.

Winke M, Williamson S. Comparison of a Pneumatic Compression Device to a Compression Garment During Recovery from DOMS. Int J Exerc Sci. 2018 May 1;11(3):375-383. doi: 10.70252/YXDX1767. PMID: 29795729; PMCID:

PMC5955306.

Zaleska MT, Olszewski WL, Ross J. The long-term arterial assist intermittent pneumatic compression generating venous flow obstruction is responsible for improvement arterial flow in ischemic legs. PLoS One. 2019 Dec 11;14(12):e0225950. doi: 10.1371/journal.pone.0225950. PMID: 31825982; PMCID: PMC6905612.

Introduction

Sleep is a vital physiological process that supports overall health by regulating hormonal balance, protein synthesis, and immune function. These functions directly impact exercise-related outcomes, including muscle recovery, performance, and injury rehabilitation. While many focus on exercise and nutrition when pursuing health and fitness goals, the role of sleep is often overlooked. However, adequate sleep is essential for muscle recovery and growth, physical performance, and maintaining mental focus and motivation.

1. Mental Focus and Motivation

Sleep plays a critical role in maintaining mental focus and motivation. It is regulated by the circadian clock and a homeostatic mechanism that balances the need for sleep with time spent awake. This system controls numerous physiological and behavioral processes, including physical activity, cardiovascular and digestive function, hormone secretion, body temperature, metabolism, and immunity (Chennaoui et al., 2021). Sleep also improves memory recall and reduces mental fatigue—both vital for daily functioning and exercise recovery. Sleep debt, or chronic sleep deficiency, disrupts hormone secretion and triggers inflammatory responses, which can impair cognitive abilities, vigilance, mood, and stress management. Poor sleep quality and insufficient duration have been shown to impair learning, memory, decision-making, creativity, and focus—factors that directly influence motivation and athletic performance (Charest, 2020).

2. Muscle Recovery and Growth

Exercise causes microscopic tears in muscle fibers, which are repaired through protein synthesis using amino acids. Rest and recovery are fundamental components of the healing process where the repairing and rebuilding of the damaged muscle tissue occurs. Sleep and rest facilitates the recovery process by releasing growth hormone and regulating cortisol levels. It’s role is so crucial that it has been found that even one night of sleep deprivation can reduce muscle protein synthesis by 18%, raise cortisol by 21%, and lower testosterone by 24% (Lamon et al., 2021). These hormonal changes create a catabolic environment that inhibits muscle recovery and growth and increases the risk of injury (Chennaoui et al., 2021).

3. Physical Performance

Sleep quality and duration have a direct impact on athletic performance. Adequate sleep supports strength, endurance, reaction time, coordination, and decision-making, while also reducing the risk of injury (Sleep Foundation, 2023). Lack of sleep impairs both aerobic and anaerobic performance. One study found that acute sleep loss led to a 2.85% decrease in strength and a 9.85% drop in strength endurance (Craven et al.,2022). Athletes who sleep less than 8 hours per night are also more likely to experience injuries and fatigue (Charest & Grandner, 2020). In contrast, increasing sleep duration has been shown to improve physical performance, reaction time, and mood, making sleep a key factor in athletic success (Sleep Foundation, 2023).

Conclusion

In conclusion, sleep is a foundational pillar of health that plays a critical role in exercise performance, recovery, and mental well-being. While often overshadowed by training and nutrition, adequate sleep enhances mental focus and motivation, supports muscle repair and growth, and optimizes physical performance. Neglecting sleep not only undermines athletic progress but also increases the risk of injury and impairs cognitive function. Prioritizing quality sleep should therefore be an essential component of any fitness or wellness plan.

Works Cited

Charest J, Grandner MA. Sleep and Athletic Performance: Impacts on Physical Performance, Mental Performance, Injury Risk and Recovery, and Mental Health. Sleep Med Clin. 2020;15(1):41-57. doi:10.1016/j.jsmc.2019.11.005. PMID: 32005349; PMCID: PMC9960533.

Chennaoui, M., et al. How does sleep help recovery from exercise-induced muscle injuries? Journal of Science and Medicine in Sport, 24(10), 2021, 982–987. https://doi.org/ 10.1016/j.jsams.2021.05.007

Craven J, et al. Effects of Acute Sleep Loss on Physical Performance: A Systematic and Meta- Analytical Review. Sports Med. 2022;52(11):2669–2690. doi:10.1007/s40279-022-01706-y. PMID: 35708888; PMCID: PMC9584849.

Lamon, S., et al. (2021). The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment. Physiological Reports, 9(1). https://doi.org/10.14814/phy2.14660 Sleep, athletic performance, and recovery. Sleep Foundation. (2023, December 13). https://www.sleepfoundation.org/physical-activity/athletic-performance-and-sleep

Before I started working at Prevail, I hadn’t had any exposure to any form of recovery modality and, in all honesty, was a little hesitant to try them. With so many fitness trends going around it can often times be difficult to determine which ones are research backed and which ones are just strategically advertised. However, with new access to the Prevail Recovery Center, I decided to give it a try. Prior to using Red Light Therapy, I had mainly heard of its benefits on hair, skin, and tissue recovery. So when I started using RLT regularly, those were the benefits that I expected to see. However, the effects I experienced were far more beneficial and produced an influential impact on my training and daily life. I started using RLT for about 15-30 minutes 3-5 times a week and what I noticed was a significant difference in my sleep and cognitive function. Sleep is something that has always been a struggle for me, whether its falling asleep quickly or staying asleep through the night. I used to wake up constantly throughout the night and go through the next day feeling foggy brained and unfocused. It got to the point where by mid afternoon I was struggling to remember peoples names or accurately count exercise reps without losing focus. I felt constantly mentally exhausted. The first benefit I noticed from RLT was sleep. After a few consecutive sessions I realized that I was sleeping throughout the entire night which was entirely new to me. With my sleep on the rise, my mental clarity and cognition were boosted. I had more energy throughout the day and I felt mentally sharper and clear headed. I was able to lock in on work and make it through the day without feeling like I needed an afternoon coffee pick-me-up. I felt like my mind was sharper and more “with it.” It made such a noticeable difference that when I stopped using RLT for a few days, my sleeping pattern returned to how it was before and I could actually feel the difference in my energy and focus. All of these effects: the energy, cognition, and focus tied back into my sleep.

Sleep is such an important component of daily life as well as fitness and recovery and makes a significant impact on how we function and perform. Numerous studies have confirmed the importance of sleep in cognition, vigilance, fatigue, mood, and stress (Chennaoui et al., 2021). One study found that 30 minutes of RLT at night improves sleep quality and serum melatonin levels (Jiexiu Zhao et al.). Another found that RLT exposure 1 hour before bedtime can have a positive impact on sleep as well as mood and alertness (Pan et al., 2023). Based off of studies such as these, it is believed that increased melatonin levels are a key component in the benefit of RLT on sleep. Melatonin inhibits a central nervous wakefulness-system and helps facilitate sleepiness (Sack et al.). RLT may play a role in resetting the melatonin rhythm via visual photoreceptors to improve sleep initiation rather than sleep maintenance. This then directly impacts other functions such as focus, cognition, and recovery.

Recovery and sleep are such crucial components not just for training but for daily function. It effects how we train, do our jobs, and even interact with others as it is closely tied in to our energy, mood, and focus. Prioritizing sleep, and methods of improving it, is integral for reaching top performance both in the gym and our daily lives. RLT is an easy way to prioritize that area of life and gives us the means to achieving that peak recovery.

Works Cited

Chennaoui, M., Vanneau, T., Trignol, A., Arnal, P., Gomez-Merino, D., Baudot, C., Perez, J., Pochettino, S., Eirale, C., & Chalabi, H. (2021). How does sleep help recovery from exercise-induced muscle injuries? Journal of Science and Medicine in Sport, 24(10), 982987. https://doi.org/10.1016/j.jsams.2021.05.007

Jiexiu Zhao, Ye Tian, Jinlei Nie, Jincheng Xu, Dongsen Liu; Red Light and the Sleep Quality and Endurance Performance of Chinese Female Basketball Players. J Athl Train 1 November 2012; 47 (6): 673–678. doi: https://doi.org/10.4085/1062-6050-47.6.08

Pan R, Zhang G, Deng F, Lin W and Pan J (2023) Effects of red light on sleep and mood in healthy subjects and individuals with insomnia disorder. Front. Psychiatry. 14:1200350. doi: 10.3389/fpsyt.2023.1200350

Collagen Sources
Collagen supplements can be derived from various sources. Notably, there aren’t any vegan substitutes for collagen as it is only available from animal sources (Snyder, 2023). However, there are supplements that are free of dairy, gluten, or sugar. Hydrolyzed Collagen, or Collagen Peptides, is one of the most common forms of supplements and is commonly recommended due to its ease of absorption and use. This type is derived from various animal sources and is broken down into smaller peptide particles that are easier to digest and recommended for people who experience bloating from regular collagen supplements (Brown, 2024).

What to Look for in a Supplement
When buying a supplement, look for a brand with the fewest ingredients. Supplements with collagen hydrolysate are the most concentrated and the easiest to absorb into the body. Also check that the brand has clinical and certified approval from sources such as the SF, USP, or UL. The type of collagen you choose will be based on the results you are looking for (Ahmed, 2024). Type I, which makes up about 90% of the body’s collagen, gives structure to the skin, bones, tendons, and ligaments. Type II offers joint and cartilage support. Type III is most beneficial for organs, muscles, and arteries. Type IV is most beneficial for skin (Cleveland Clinic). Did you know Prevail has a type I and III collagen supplement available for purchase? Talk to your coach to learn more!

Dosage
The recommended dosage for collagen depends on collagen type and supplement goals. Multiple studies have found that it is safe and effective to consume between 2.5 to 15 grams of collagen per day depending on the benefits sought after (Snyder, 2023). A dose of 2.5 grams could be beneficial for joint pain, skin, and hydration, while a dosage of 5 grams a day would be more beneficial for improving bone density. Increasing this to 15 grams can be beneficial for improving muscle mass and body composition. That being said, most sold supplements come with a suggested daily dosage on the packaging, and although collagen is generally safe and nontoxic for daily supplementation, it is advised that you consult your doctor before going over the suggested dosage (Brown, 2024).

The Cognitive Benefits of Red Light Therapy

In recent years, red light therapy (RLT) has garnered attention for its potential therapeutic effects, not just for physical ailments but also for cognitive enhancement. As research continues to evolve, the implications of RLT on brain health and cognitive function are becoming increasingly intriguing.

What is Red Light Therapy and How it Works

Red light therapy involves the use of low-wavelength red light to promote healing and recovery. Originally developed for skin treatments, its applications have expanded to include pain relief, muscle recovery, and now cognitive enhancement. The therapy typically involves exposure to light in the red and near-infrared spectrum, which can penetrate the skin and affect cells at the mitochondrial level. The primary mechanism of red light therapy is its influence on mitochondrial function. Mitochondria are the energy-producing components of cells, and their efficiency is crucial for optimal brain function. RLT stimulates the mitochondria, enhancing adenosine triphosphate (ATP) production, which can improve cellular energy levels and overall brain health.

What are some of the cognitive benefits of Red Light Therapy?

• Enhanced Memory and Learning: Research suggests that RLT may enhance neuroplasticity, the brain’s ability to reorganize and form new connections. This is particularly relevant for learning and memory retention. Improved mitochondrial function can lead to better synaptic performance, which is crucial for these cognitive processes.

• Mood Regulation: Emerging studies indicate that RLT may have a positive effect on mood and anxiety levels. By enhancing mitochondrial function and reducing oxidative stress, RLT can potentially stabilize mood and improve emotional well-being. This is particularly important given the rising prevalence of mood disorders.

• Reduction of Cognitive Decline: There is evidence suggesting that RLT may help mitigate cognitive decline associated with aging and neurodegenerative diseases such as Alzheimer’s and Parkinson’s. By improving brain energy metabolism and reducing inflammation, RLT could potentially slow the progression of these conditions.

• Improved Focus and Attention: Some users report enhanced focus and attention following RLT sessions. The increased energy at the cellular level may lead to better cognitive clarity and reduced mental fatigue, allowing for improved performance in tasks requiring sustained concentration.

• Neuroprotection: RLT may provide protective effects against brain injuries and neurotoxicity. By promoting better blood flow and reducing inflammation, RLT can help shield the brain from potential damage caused by trauma or chronic stress.

While more extensive research is needed to fully understand the cognitive benefits of red light therapy, the current evidence is promising. With its ability to enhance mitochondrial function, reduce inflammation, and improve neuroplasticity, RLT may offer a novel approach to enhancing cognitive health. As always, consulting healthcare professionals before beginning any new therapy is advisable to ensure it aligns with individual health needs.