Posts

walking

The Right Kind Of Exercise Can Help Improve Your Memory, Research Shows 

/in , /by

According to new research, doing aerobic and/or cardio exercise is an easy way for someone to help give their memory an instant boost when trying to learn new information. 

It’s been known for a while that exercise boosts cognition in general. Physical activity helps improve how well we perform tasks while simultaneously strengthening our brain areas that are vulnerable to aging. It’s also been shown that exercise helps slow down cognitive decline. 

Embed from Getty Images

Physical activity and exercise can help strengthen the hippocampus, which is the area of the brain most important for memory. Moderate exercise a few times a week has been found to increase the size of the hippocampus. 

Other studies, according to BBC, have shown that the timing of the exercise can make a difference in memory retention as well. One example showed that going on a walk for four hours directly after learning something new can help you remember the information better. Stretching exercises, however, did not show any relation to an improvement in memory. 

Neuroscientists recently published their research in Oxford Academic, which followed 14 people’s brain activity immediately after exercise. They found that their brains had tiny bursts of electrical activity between neurons, which are important for storing memories. 

Known as “brain ripples,” these bursts are a phenomenon where many neurons activate together, according to Michelle Voss, a neuroscientist at the University of Iowa who led the study. 

She explained that the neurons “play a key role in how the brain packages and stores memories during sleep and periods of quiet rest,” BBC reported. 

Embed from Getty Images

The team of researchers monitored the brains of participants to see what would happen after a brief burst of activity. They found that after exercise there was a spike in ripples in the hippocampus and the surrounding areas attached to it. 

“These pulses were also more finely synchronised with neural activity in the rest of the brain,” Voss said.

Voss and her team collaborated with neurosurgeons who monitor electrical activity in patients who were going through evaluation for epilepsy surgery. The patients temporarily had electrodes implanted in their brains so the teams could observe activity before and after exercising.  

“That presents us with a unique opportunity to understand how the human brain works with direct measurements of electrical signalling, which is the primary currency of how the brain works,” Voss stated.

Voss is hoping that overall this research will further fuel the reframing of public health messaging regarding physical activity, aging, and memory retention. She also hopes that it will inspire more research that can help protect our brains from cognitive decline. 

 Another study found that the more we exercise, the more our brains benefit, even after a single workout.  

“There’s a reason to stay active because you will benefit more every time,” says Flaminia Ronca, an exercise physiology researcher at University College London in the UK, who led the study. 

“If you stick with exercise for six weeks, you will reap bigger benefits from any further sessions.”

Colon Cancer Rates Have Doubled In Younger People, And It Could Be Because Of Gut Bacteria 

/in , /by

Healthcare professionals have been uncertain as to why colon cancer cases have doubled in people under 55 within the past two decades. Now, a new study is giving some answers, and the answer has to do with damage caused by gut bacteria.

Read more
run

Study Finds That A Healthy Lifestyle Can Help Combat ‘Life-Shortening’ Genes 

/in , /by

Your genetic makeup plays a major role in shaping your overall health and lifespan. Some individuals are naturally predisposed to living a longer life, while others may have genes that will cause aging to be more difficult for them. 

However, according to a new large-scale study published in the British Medical Journal, healthy lifestyle decisions can help combat those negative predispositions. The study stated that your daily decisions regarding diet, exercise, and other lifestyle choices can cancel out around 60% of the impact of “life-shortening” genes. In fact, a healthy and consistent lifestyle can add another five years to your life, Forbes reported.

Embed from Getty Images

Researchers involved in the study utilized genetic, biological, and health data from 353,742 participants and tracked their health for around 13 years, according to reports. The timespan of the study allowed the researchers to see how lifestyle and genetics specifically interact to influence longevity in life. 

Participants within the study were placed into three lifespan categories based on their genetic makeup, including protective and/or harmful variants. 

20% of participants were in the category of having genes that boost lifespan. Another 20% had genes that set them up for a shorter lifespan, and a majority of the participants, 60%, had genes that were “suggestive of an intermediate lifespan.” 

The researchers also categorized each participant into a lifestyle-score category: favorable (23%), intermediate (56%), and unfavorable (21%), according to Forbes. 

Embed from Getty Images

These lifestyle “scores” were calculated by analyzing participants’ sleeping habits, diets, their physical activity, and how much they drank or smoked. Healthcare providers and scientists alike tend to agree that the best lifestyle habits attributed to living a long life include never smoking, a healthy diet, getting eight hours of sleep a night, and getting regular exercise. 

Individuals who are genetically predisposed to a shorter life due to their specific genetic makeup are 21% more likely to die at an earlier age compared to those with favorable genes. That percentage remains the same regardless of one’s lifestyle choices. 

One of the points of the study was to show that those with “life-shortening” genes can offset the effects of those genes by more than 60%, allowing them to live a longer and healthier life by nearly 5 years. 

The study also found that those with an unhealthy lifestyle are 78% more likely to die at an earlier age, regardless of their genetic predispositions. Healthy genes cannot protect an individual from the damaging effects of an unhealthy lifestyle. 

A major takeaway that the researchers are hoping the general public will gain from this information is that a healthy lifestyle really can make a difference in how you feel day-to-day.

cooking

New Study Suggests Women Leading Healthy Lifestyles May Reduce Their Risk Of Long Covid By Half

/in , /by

“Among the women who contracted Covid-19 during the study, 44% of them developed long Covid and of those women, the participants who practiced five or six of the healthy lifestyle factors lowered their risk of long covid by 49%.”

Read more

Teaching Preschoolers Healthy Lifestyle Habits Can lower Risk For Heart Disease, Study Says

/in , /by

A new study published in the Journal of the American College of Cardiology found that introducing healthy lifestyle habits to kids at a young age can lower their risk of developing heart disease later in life. Healthy lifestyle habits include staying active, eating five portions of fruits/vegetables, and reducing overall salt intake. 

“The SI! Program (Salud Integral – Comprehensive Health) was developed as a multilevel and multi-component school-based program for the promotion of cardiovascular health and achieving lasting lifestyle changes in children from preschool age. It was implemented in three countries from the year 2009 onwards,” said Valentin Fuster, MD, PhD, general director at Centro Nacional de Investigaciones Cardiovasculares (CNIC), director of Mount Sinai Heart and principal investigator of the project.

Embed from Getty Images

The authors reviewed the results which were taken over a period of 10 years, and surveyed more than 3,800 children aged between three to five from 50 schools across Colombia, Spain, and the US. The children were mainly assessed on how their knowledge, habits, and attitudes changed towards a healthy lifestyle. 

Those who participated in the program itself showed a significant increase in knowledge, attitude, and habits that support a healthy lifestyle. Fuster explained that they were able to analyze the success of the program by focusing on the maturation of the children, and changing the questionnaires to adapt with them as they get older. 

Children who received more than 75% of the program had a significant change from the baseline of their overall knowledge, attitudes, and habits, especially when compared to the children who received less than 50% of the program. 

 “The school environment is a great area to introduce healthy lifestyle interventions because children are spending so much of their time there,”  said Rodrigo Fernández-Jiménez, MD, PhD, and author on the study. 

Embed from Getty Images

“There are specific times in a child’s life when improvements can be made to enhance long-term cardiovascular health status. Our review, and previous studies, suggest that four to five years of age is the most favorable time to start a school-based intervention focused on healthy habits.”

“Most preschool interventions focus solely on physical activity and diet. The SI! Program breaks down cardiovascular health into four components. Through the first two components, children are learning how a well-balanced diet and physically active life are directly connected to a healthy heart. Next, they learn about emotion management, which seeks to instill behavior mechanisms against substance abuse – mainly smoking – and dietary decisions later in life. Finally, the children are taught about how the human body works and how it is affected by behavior and lifestyle,” said Gloria Santos-Beneit, PhD, and lead author of the study.

In the future, the authors hope to put a greater focus on the involvement of the families of the children in the study. Socioeconomic status has a major influence on how easy it can be for a child and family to maintain healthy lifestyle habits, so the authors of the study are looking for ways to intervene and make it more accessible to them. 

“Further research is needed to identify specific socioeconomic status factors that influence child health and effectiveness of intervention in the long term, and the issue of sustainability or need for re-intervention,” Fuster said.

Post-Pandemic Covid-19

Post-Pandemic Lifestyle Tips For Living Your Best And Healthiest Life 

/in , /by

As more and more Americans continue to receive their Covid-19 vaccinations, states are continuing to ease up on pandemic restrictions to allow vaccinated individuals to get back to a certain sense of normalcy this summer. 

As we enter back into the world, many of us are mainly concerned about staying healthy, so it’s important that we continue to take care of ourselves to stay healthy as the pandemic continues to come to a prolonged end. 

“As the world begins to get back to its pre-pandemic state, health should stay at the front of our minds. There are things you can do to avoid infection by SARS-CoV-2 and other viruses that could harm you.” says Brenda Rea, lifestyle and preventive medicine physician at Loma Linda University Health.

Embed from Getty Images

Rea and other physicians recommend the same basic categories of maintaining a healthy lifestyle: a proper diet, daily exercise, drinking water, mental wellness, and sleep.

When it comes to our diets it’s important to remember that balance is key. Rea claims that “diet plays one of the most important roles in either increasing or reducing stress, down to a cellular level. The fuel you put into your body can work as a defense against illness and help your body work at its peak performance level,” or it can do the opposite and work to make you more lethargic and vulnerable to illness. 

Daily exercise can also reduce your chance of getting either a virus or long-term disease. Getting exercise everyday doesn’t need to be as intimidating as it seems. It could mean getting up and going for a 30 minute walk everyday, doing yoga every morning, etc. 

“Exercise can increase your immunity to certain illnesses while also reducing your stress hormones, which can increase your susceptibility to disease.”

Water is obviously one of the most important things in all of our lives. So it’s important that you make sure you’re drinking enough of it every day. Rea explained how water “helps rid your body of toxins, and ensures that your body systems function properly, and helps prevent illness.”

Embed from Getty Images

“Adequate water intake enables your brain to produce the necessary chemicals like serotonin or melatonin for optimal emotional and sleep health.”

Stress and mental illness in general can also weaken our immune systems, so it’s important that we take care of our mental health as much as our physical health as this pandemic comes to an end. “Taking care of your mental health can help you avoid mood disorders like depression or anxiety, reduce risk of infection, and less prone to feel lethargic or unmotivated. To get back to normal with less stress, I recommend putting a priority on your mental wellbeing as well as your physical wellbeing.”

Finally, it’s important that you’re getting a proper amount of sleep every night. Additionally, you want to make sure that the sleep itself is quality.  

“For adults, sleeping 7-9 hours a night is optimal.Infection-fighting antibodies are reduced when you don’t get enough sleep, making you more vulnerable to disease,” Rea explained. 

We all have to work together to take care of ourselves throughout the coming months. These have been unpredictable and trying times that have taken a toll on everyone to a certain degree. Check in on how your loved ones are doing, but most importantly make sure you’re taking care of yourself.

Two Girls Working Out at Home

How Everyday Activities Can Help Maintain A Healthy And Active Lifestyle At Home

/in , /by

Professor Emmanuel Stamatakis is an expert in physical activity working at the University of Sydney, who recently spoke with the media about how living an active and healthy lifestyle is much easier than the average person would think.

Read more
Bowl of Cheerios

Cheerios Bringing Back Heart Shaped O’s To Promote Heart-Healthy Lifestyle 

/in , /by

Cheerios is America’s number-one cereal brand. They’re classic shape, flavor options, and nutritional value has been a staple in leading a healthy lifestyle for decades now. The company recently announced that they would be bringing back happy-heart shaped cheerios to help promote a heart-healthy lifestyle. 

The heart-shaped cheerios will appear for the original yellow-box Cheerios, along with the Honey Nut flavor which were the two options that originally changed shape in the 2019 campaign. Additionally, Cheerios is announcing new flavors as a part of the campaign including Blueberry, Cinnamon, and Chocolate.

Embed from Getty Images

The limited-edition boxes will begin distribution at major retailers at the end of the month. Cheerios also announced that they would be giving away a free box of Honey Nut Cheerios via rebate all throughout the month of February; while supplies last. That promotion is to drive awareness for National Heart Health Month; heart disease is the number one killer in the world. The company took to Twitter this week to express their excitement over the return of this campaign.

“When we launched the happy-heart shaped O’s last year, it helped educate the millions of our fans about the importance of not only following a heart-healthy diet, but also about the benefits of eating Cheerios.” 

Kathy Dixon, Senior Brand Experience Manager to Cheerios also took to Twitter to express how “Cheerios is on a mission to not only put a smile on people’s faces, but to inspire them to find new and fun ways to support their hearts. With the launch of our happy-heart shapes O’s, Cheerios wants to encourage people to adopt simple, fun behaviors that get them active like walking the dog, joining an online group fitness class and eating three grams of soluble fiber daily from whole grain oat foods.”

Embed from Getty Images

According to the Centers for Disease Control and Prevention in the US, nearly 1 in 3 Americans have high cholesterol. To help support a healthy heart and prevent things like heart disease and raised cholesterol levels, health officials recommend practicing healthy living habits such as maintaining a healthy weight, getting enough physical activity, and eating a diet that promotes a healthy-heart. 

The CDC has long recommended eating foods with whole grain oats to help lower cholesterol levels; hence why Cheerios has been the symbol for a heart-healthy diet for as long as it’s existed; at the base of all Cheerio flavors is whole grain oats

According to Cheerios, “The limited-edition Cheerios boxes with happy heart shapes will be available at major retailers nationwide starting in late January, while supplies last. The Honey Nut Cheerios free box giveaway will also be available via rebate up to $7.00 excluding tax. Americans can redeem by scanning their receipt during the month of February, while supplies last, to receive their rebate via Venmo, PayPal or US mail.”

To learn more information about how you can receive a free box of Honey Nut Cheerios in February visit www.freeHoneyNutCheerios.com

Walking Outdoors

10,000 Steps A Day Is Key To Maintaining A Healthy Lifestyle, Doctor Says

/in , /by

In order to maintain a healthy lifestyle, doctors recommend taking at least 8,000 to 10,000 steps every day to keep your mind, body, and spirit active and engaged. Regardless of age, everyone can benefit from staying on their feet more throughout the day, especially in the middle of a pandemic that forces us to remain indoors. 

Duke Carlson is a family doctor who always recommends that his patients increase the number of steps they take each day as a means of supporting positive physical and mental health. 

“Following patients throughout their lives the way that I have in my career I’ve seen the amount of activity they are engaged in and daily steps make a big difference in their health.”

Embed from Getty Images

Carlson traditionally “prescribes” all of his patients to get at least 10,000 steps a day, as it has proven to be one of the more popular ways to get his patients moving. “People generally like to have a concrete number for the number of steps they should take,” this way, there’s a set goal that the individual can work towards everyday. Older patients may be prescribed 6,000 – 8,000 steps a day depending on their physical condition; age is never a determining factor in terms of someone’s physical health. 

Typically that recommendation is given to older individuals who have a history with arthritis or any other joint/mobility related conditions, but again, “age doesn’t make it where you can’t do steps,” it’s the condition of the body that impacts how well one can exercise at any age. 

Carlson often uses his mother-in-law as an example, and as a motivation, for his older patients who seem less inclined to get up and move every day. His mother-in-law is 85 and makes sure to get in 10,000 steps every single day, most of which occurs in her own home. She often uses the treadmill but also walks in place while on the phone or watching TV. 

Embed from Getty Images

“You can march in pace in front of the TV, you can go to Walmart and do two laps around the building before you go shopping, there’s always little ways to make daily exercise easy for everyone.”

The practice of shinrin-yoku, also known as “forest bathing”, is an alternative way to count steps that originated in Japan that Carlson has found himself adopting into his own life in recent years. This practice encourages individuals to go outside and immerse themselves in some type of nature; preferably under a canopy of trees. 

Carlson has been recommending this practice to most of his patients especially now that the world is enduring the Covid-19 pandemic. Getting out and finding nature paths that already allow for proper social distancing to take place is the perfect way to get in your 10,000 steps. The fresh air and colorful scenic surroundings are also an added bonus. 

For individuals working from home, he recommends finding simple ways to insert walking into your daily routine. For example, taking a walk on your lunch break instead of sitting in front of the TV, or walking in place while on business calls, just like his mother-in-law.

Health Breakfast

Healthy Breakfast Foods To Get Your Day Started Right

/in , /by

We’ve all heard the saying that “breakfast is the most important meal of the day,” however, for many, getting a healthy breakfast can be a rarity. Getting a nutritious and well-balanced start to your day will set the standard for how you navigate the rest of your daily obligations, so why compromise on eating and feeling good? Here are some healthy and easy breakfast foods that will help get your day going on the right foot:

Eggs are perhaps one of the most popular and versatile breakfast options one could have. Studies have shown that eating eggs at the beginning of your day can help increase feelings of fullness, which will reduce the risk of unhealthy snacking and reduce your calorie intake before your next meal. Eggs are also a major source of protein, antioxidants to help muscle function, and choline; a nutrient known for improving heart and liver health. 

Embed from Getty Images

Greek yogurt is an easy and delicious way to begin your day. It’s made by straining whey and other liquid produced from milk curds. This process creates a much creamier yogurt that’s heavily concentrated in protein, especially when compared to more standard yogurt options. Greek yogurt also helps aid your body’s natural digestion process for future meals throughout the day due to its high concentration of probiotics. 

Oatmeal is made from ground oats, which as many of us know is high in fiber. The specific fiber in oatmeal is called oat beta-glucan, and this specific strain has major health benefits such as reducing cholesterol. Oatmeal is also rich in antioxidants which can help reduce blood pressure and improve overall heart health. If you’re an individual who eats a gluten-free diet, oats in general are an amazing choice for getting daily nutrients without risk of upsetting your stomach. 

Chia seeds have risen in popularity greatly throughout the past few years as a breakfast option. Many opt to put them in their fruit smoothies or protein shakes, but they really can be used on almost anything. Chia seeds are known for their extremely high fiber concentration, which helps the body absorb water and boost metabolic activity. 

Embed from Getty Images

Berries of any kind are jam packed with antioxidants, high in fiber, yet low in sugar. The specific antioxidant found in most berries (blueberries, raspberries, strawberries, etc.) is called anthocyanin, which helps protect your heart health and reduce internal inflammation. Berries are also great for helping reduce one’s cholesterol levels when paired with the right foods. 

Nuts are a great source of magnesium, potassium, and monounsaturated fats, which basically means they’re amazing for your heart health. They’re also a great food/snack to eat if you’re trying to lose weight, as they’re filling, and high in calories but not enough that your body will absorb all the fat that comes with them. Topping Greek yogurt or oatmeal with 2 tablespoons of chopped nuts will not only give you a delicious boost to start your day, but will also provide you with a myriad of nutrients. 

If you like to start your day with a little caffeine boost, instead of reaching for the coffee right away consider making a glass of green tea. Green tea contains about half the amount of caffeine in a cup of coffee, so keep that in mind if you really need that extra help in the morning to wake up. However, unlike coffee, green tea contains the antioxidant EGCG, which works to protect your brain, nervous system, and heart from potential damage.