Your Road to Wellness

Exercise

Do you want a bigger brain and better memory?

Posted by on 7:33 am Alzheimer’s, Anti-Aging, Cognition, Dementia, Exercise, General Health, Memory, Research, Stay healthy, Wellness | 0 comments

 

Is it really possible to increase the size of the brain later in life?

Data from a randomized controlled study of 155 older women, who participated in 52 weeks of resistance training showed reduced cortical white matter atrophy on MRI scans when compared with the control  group (Best JR, et.al., 2015).

This means that they ended up with a bigger brain than they would have had if they had not done the resistance exercise.

Twice-weekly resistance training also promoted memory and increased peak muscle power when they were followed up after 2 years.

The control group did balance and toning.

If you instead prefer aerobic type of exercise, that may also improve your cognition.

Research showed that an individual’s cardio-respiratory fitness was a better predictor of cognitive gains than the exercise dose (Vidoni ED, et.al., 2015).

To improve cardio-respiratory function you can do regular aerobic exercise, or you can do high intensity short interval training which will save you time.

This study compared the effects of long slow distance training with high-intensity interval training in rowers (Ní Chéilleachair NJ, et.al., 2017).

High intensity short interval training was more effective than long and slow distance training in improving performance and aerobic characteristics.

References

Best JR, Chiu BK, Liang Hsu C, Nagamatsu LS, Liu-Ambrose T.Long-Term Effects of Resistance Exercise Training on Cognition and Brain Volume in Older Women: Results from a Randomized Controlled Trial. J Int Neuropsychol Soc. 2015 Nov;21(10):745-56.

Vidoni ED, Johnson DK, Morris JK, Van Sciver A, Greer CS, Billinger SA, Donnelly JE, Burns JM,Dose-Response of Aerobic Exercise on Cognition: A Community-Based, Pilot Randomized Controlled TrialPLoS One. 2015 Jul 9;10(7):e0131647.

Ní Chéilleachair NJ1,2, Harrison AJ2, Warrington GD,HIIT enhances endurance performance and aerobic characteristics more than high-volume training in trained rowers.J Sports Sci. 2017 Jun;35(11):1052-1058

 

Research has shown that sitting for a long time can be bad, but you don’t have to be active for very long to reap huge benefits.

The program Exercise for Maximum Benefits incorporates the latest research to be sure that you really get maximum benefits.

Click here to learn more.

What else can you do to improve your cognition other than pay attention to the food you eat?

Posted by on 10:31 am Anti-Aging, Cognition, Exercise, General Health, Health, Vigorous Activity, Wellness | 0 comments

 

You actually have quite a lot of control over how functional your brain is going to be.

Research has shown we can slow down memory loss and even improve our memory.

The food we eat is extremely important, but another tool we have is exercise.  Resistance exercise is especially effective.

The following study included 155 older women participating in resistance training 2 days a week for a year (Best JR, et.al., 2015).

They were compared with a group doing balance and toning twice a week and were evaluated at the beginning of the study, after 1 year and after 2 years.

Resistance training improved executive function compared to balance and toning. It also improved memory, reduced cortical white matter.

Atrophy verified on MRI and increased peak muscle power at 2-year follow-up. The balance and toning exercises did not do that.

Men and women doing resistance exercises 2-3 times a week for 6 months significantly improved overall cognitive function, with maintenance of executive and overall benefits over 18 months (Fiatarone Singh MA, et.al., 2014).

They were compared with a group doing seated calisthenics which did not result in the same benefits.

Doing resistance exercise twice a week does not require a lot of time and can help to keep your brain healthier.

That’s time well spent.

References

Best JR, Chiu BK, Liang Hsu C, Nagamatsu LS, Liu-Ambrose T. Long-Term Effects of Resistance Exercise Training on Cognition and Brain Volume in Older Women: Results from a Randomized Controlled Trial. J Int Neuropsychol Soc. 2015 Nov;21(10):745-56.

Fiatarone Singh MA, Gates N, Saigal N, Wilson GC, Meiklejohn J, Brodaty H, Wen W, Singh N, Baune BT, Suo C, Baker MK, Foroughi N, Wang Y, Sachdev PS, Valenzuela M. The Study of Mental and Resistance Training (SMART) study—resistance training and/or cognitive training in mild cognitive impairment: a randomized, double-blind, double-sham controlled trial. J Am Med Dir Assoc. 2014 Dec;15(12):873-80.

 

Research has now documented that sitting for a prolonged time can be dangerous, but by implementing a specific principle, you don’t have to be active for very long to reap huge benefits.

The program Exercise for Maximum Benefits incorporates the latest research to be sure that you really get maximum benefits.

Click here to learn more…

Osteoarthritis in women associated with deposits in Arteries

Posted by on 12:33 pm Asthma, Calories, Eating, Energy, Exercise, General Health, General Health, Health Risk, Heart disease, Muscles, Nervous System, Research, Wellness, Women, Womens health | 0 comments

Research sometimes find interesting connections we usually don’t think about.

A study including 3278 women found an association between plaque in the carotid artery and osteoarthritis in the knee and hands in women (Hoeven TA, et.al., 2013).

We know that inflammation is involved in osteoarthritis, even if it is less severe than in rheumatoid arthritis.

We also know that inflammation increases the risk for cardiovascular disease. Inflammation is an important factor in depositing cholesterol and fat into the inner lining of the vascular wall.

 

Another interesting connection found lower magnesium levels in rheumatoid arthritis patients compared to controls (Chavan VU, et.al., 2015).

Lower magnesium levels were also correlated with higher cholesterol and LDL, the so called bad cholesterol, and higher magnesium levels with better HDL cholesterol, the good cholesterol. This was in cases of rheumatoid arthritis.

 

Magnesium has also been found to be inversely associated with osteoarthritis documented on x-rays and joint space narrowing (Zeng C, et.al., 2015).

Glucosamine sulfate another nutritional substance has been used to treat osteoarthritis for many years.

When osteoarthritic chondrocytes (cartilage cells) and glucosamine sulfate were tested in different ways in a culture, it was found that glucosamine sulfate reduced the synthesis of proinflammatory mediators (Largo R, et.al., 2003).

Taking magnesium and glucosamine sulfate could according to this possibly benefit both your cardiovascular system and your joints.

The best form of magnesium is an amino acid chelate like magnesium glycinate.

The most common form of magnesium is magnesium oxide, but that is a gastrointestinal irritant and can give you diarrhea when taken in higher amounts.

 

REFERENCE

Chavan, V. U., Ramavataram, D. V. S. S., Patel, P. A., & Rupani, M. P. (2015). Evaluation of serum magnesium, lipid profile and various biochemical parameters as risk factors of cardiovascular diseases in patients with rheumatoid arthritis. Journal of clinical and diagnostic research: JCDR, 9(4), BC01.

Hoeven, T. A., Kavousi, M., Clockaerts, S., Kerkhof, H. J., van Meurs, J. B., Franco, O., … & Bierma-Zeinstra, S. (2012). Association of atherosclerosis with presence and progression of osteoarthritis: the Rotterdam Study. Annals of the rheumatic diseases, annrheumdis-2011.

Largo R, Alvarez-Soria MA, Díez-Ortego I, Calvo E, Sánchez-Pernaute O, Egido J, Herrero-Beaumont G. Glucosamine inhibits IL-1beta-induced NFkappaB activation in human osteoarthritic chondrocytes.Osteoarthritis Cartilage. 2003 Apr;11(4):290-8.

Zeng C, Li H, Wei J, Yang T, Deng ZH, Yang Y, Zhang Y, Yang TB, Lei GH. Association between Dietary Magnesium Intake and Radiographic Knee Osteoarthritis. PLoS One. 2015 May 26;10(5):e0127666.

 

 

 

 

BMJ Bones, Muscles, and Joints

The BMJ (bone, muscle, joint) formula was designed to support bone formation and optimal joint function.

Click here for more info…

Why would sitting for just a short time be dangerous?

Posted by on 8:45 am Exercise, Supplements | 0 comments

We know that sitting in an airplane can increase the risk for blood clots, but it is not the immediate risk of forming a blood clot that is dangerous if you have a sedentary job.
 

So what is it?
 

Overworked businessmanWhen you are sitting, the reduced muscular activity of the legs is decreasing the blood flow in the legs, deforming arterial segments. This is causing a decrease in shear stress of these arteries, causing reduced bio-availability of nitric oxide which again is increasing oxidative stress. The end result is impaired endothelial function.(Thosar S, et al. 2012). The endothelium is the inner lining of the blood vessels.

 
This is not only a local reaction in the arteries of the legs because the endothelium needs the stimulation of the blood flow to stay healthy. This is one way you may end up with atherosclerosis after awhile. If you want know more in detail about this, click on the reference below.

That’s why I designed the exercise program “Exercise for Maximum  Benefits” the way I did, taking this into consideration.

Is there anything you can take to help prevent this if you don’t exercise?
Actually, there is.

Curcumin, the active ingredient in the Indian spice Turmeric, has been shown to equally increase flow-mediated dilation when compared to exercise.(Akazawa N, et al. 2012).
I would, however, not rely only on that, because another study showed that taking curcumin in addition to exercise was superior to exercise by itself or taking curcumin by itself (Sugawara J, et al. 2012),
 

Just remember that curcumin is not well absorbed, so if you are going to take it, be sure you use a formula proven to be better absorbed than regular curcumin.

 

 

 

Akazawa N1, Choi Y, Miyaki A, Tanabe Y, Sugawara J, Ajisaka R, Maeda S.  Curcumin ingestion and exercise training improve vascular endothelial function in postmenopausal women. Nutr Res. 2012 Oct;32(10):795-9. doi: 10.1016/j.nutres.2012.09.002. Epub 2012 Oct 15.
 Sugawara J1, Akazawa N, Miyaki A, Choi Y, Tanabe Y, Imai T, Maeda S. Effect of endurance exercise training and curcumin intake on central arterial hemodynamics in postmenopausal women: pilot study. Am J Hypertens. 2012 Jun;25(6):651-6. doi: 10.1038/ajh.2012.24. Epub 2012 Mar 15.
 Thosar SS1, Johnson BD, Johnston JD, Wallace JP. Sitting and endothelial dysfunction: the role of shear stress .Med Sci Monit. 2012 Dec;18(12):RA173-80.

 

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More about reducing your risk of dying.

Posted by on 3:07 am Exercise, General Health, Health | 0 comments

Remember the research stating that the number of deaths reduced from walking 20 minutes a day could theoretically be doubled with an approach that also avoided a high body mass index (BMI) or a high waist circumference?

 
Weight loss conceptA Canadian study supports this where the researchers concluded that physical inactivity and a high waist circumference have a significant independent risk of premature mortality among women (Katzmarzyk PT, Craig CL, 2006).

The participants of this study were all women, but other research has shown that this also works for men.
What if you could implement an activity more effective than walking?
What about an activity were you only spent 3 minutes of actual exercise time, 3 times a week, and the research had shown that this decreased the fat percentage by 8 percent and decreased waist circumference by 3.5 percent in 6 weeks (Hazell TJ, et al. 2014).

The participants in this study were women, and they ran all-out sprints on a self-propelled treadmill for 30 seconds, then rested for 4 minutes. They repeated this 4-6 to times 3 times a week. You don’t have to run on a treadmill, you can run outdoors, that’s even easier.

In case you don’t like running, there are other ways to implement this program. It is, however, an even easier way to implement the principles of high intensity short interval training.

Personally, I would rather exercise quickly instead of spending an hour or more in a gym, so I try to come up with ways to exercise effectively without spending a lot of time.
I recently designed a program called “Exercise for Maximum Benefits spending Minimum Time” where I explain how you can implement the principles of high intensity short interval training in such a way that you can do these exercises anywhere, even at work.

I also implemented some other research which makes this program even more effective and also more convenient. It comes with short video clips showing the exercises.

View it here!

If you think that you may still not be motivated enough to implement this, it even comes with a short program called “Change Your Habits” that uses science on neurotransmitters to help you create new neural pathways to change your habits.

 

 

 

Katzmarzyk PT1, Craig CL. Independent effects of waist circumference and physical activity on all-cause mortality in Canadian women. Appl Physiol Nutr Metab. 2006 Jun;31(3):271-6.
 Hazell TJ1, Hamilton CD, Olver TD, Lemon PW. Running sprint interval training induces fat loss in women. Appl Physiol Nutr Metab. 2014 Aug;39(8):944-50. doi: 10.1139/apnm-2013-0503. Epub 2014 Mar 18.

Want to reduce your risk of dying?

Posted by on 2:58 am Exercise, General Health, Health | 0 comments

Most people would want to reduce their risk of dying, so it is a silly question, but a lot of people think it would require a lot of effort and a major change in lifestyle.
 

Not willing to do that?
 

The love concept.What if you could improve your odds of living longer without having to spend a lot of time and make huge changes to the way you live?

Would you be interested if I told you that you could reduce your risk of all-cause mortality by 16-30 percent?

According to a large European study, walking for only 20 minutes daily could accomplish that (Ekelund U, et al. 2015).
The researchers also stated that the number of deaths reduced could theoretically be doubled with an approach that also avoided a high body mass index (BMI) or a high waist circumference.

Spending 20 minute a day on physical activity is not much considering the benefits, but I think walking is still wasting a lot of time.

Considering all the research on high intensity short interval training, you can accomplish in minutes, basically 3 minutes of exercise time, 3 days a week, what used to take an hour a day of exercise.
 

A lot of this research was done using a stationary bike, and maybe you find it inconvenient to go to a gym, but this is getting even better. You don’t have to go to the gym or use a stationary bike to get impressive results, and this will even help you reduce your waist circumference.
I will tell you more about that tomorrow.

 

 

(Ekelund U, et al. 2015) Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC) The American Journal of Clinical Nutrition®