Yoga May Mitigate Some Effects of Aging on the Brain
Yoga is a mindfulness practice that brings intentional focus to the breath, mind, and body. So, it may come as no surprise that, in addition to improving flexibility and physical performance, it may also have positive effects on the brain. These findings indicate that yoga may strengthen and preserve the structure of brain regions related to cognitive function as we age. Yoga requires focused attention on muscles and posture, and this controlled attention and awareness engages the prefrontal cortex. Meditation, which also involves controlled attention, has been found in prior research to increase blood flow to the prefrontal cortex and increase cognitive function. Future research may show us whether yoga’s effects on brain structure translate into prevention of age-related cognitive losses. Hope all in London and Galloway are enjoying the articles
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Nutrients for Eye Health
There are several nutrients that can help promote brighter and clearer vision—who doesn't want that? To bolster your sight, Sharecare, a health and wellness website, has several good nutrient recommendations. Zinc is a great mineral to start with–it helps get vitamin A from the liver to the retina, protecting the eyes, preventing cataracts, and helping with night vision. Speaking of vitamin A, be sure to check out beta-carotene, which the body converts into vitamin A. If dry eyes are the issue, omega-3 fatty-acids such as EPA and DHA may help. As for age-related macular degeneration (AMD), research shows that it’s best to take in a bunch of eye-supporting nutrients, rather than focusing on just one. Get started by eating these nutrients in the form of kidney beans which contain zinc, apricots which contain beta-carotene, and salmon which contain omega-3s. Along with food, supplements can also be a good source of these nutrients. This is great information for London Ohio and Galloway Ohio.
Train with you
When most people in London OH think of strength training, they imagine an arsenal of training equipment: dumbbells, barbells, cables, machines…the works. But what if, to increase your strength and fitness, all you needed was your own body? According to a recent article in the Washington Post, some fitness instructors enthusiastically endorse bodyweight exercises, which involve no equipment at all (such as push-ups or pull-ups), or utilize a minimal amount of equipment (like TRX suspension bands or Bosu balls). Putting aside the convenience and low cost of bodyweight exercises, there could be some fitness advantages as well: using your body to strength train promotes an integrated use of multiple muscles, and challenges your balance and coordination to a greater extent. Bodyweight training is also flexible—there are ways to make it less demanding (such as doing push-ups against a wall) for people who are just starting out or who have particular needs, or more demanding (such as clapping between each push-up) for people who are more advancedin Galloway OH
Can Cinnamon help with Parkinson Disease?
A new mouse study discovered that cinnamon can reverse brain changes associated with Parkinson’s Disease (PD). Published in the Journal of Neuroimmune Pharmacology, the study involved feeding ground cinnamon to mice with PD. Researchers found that cinnamon protected brain neurons, improved motor functions, and normalized neurotransmitter levels (which are responsible for regulating brain, muscle, nerve, and organ function). However, the authors note that not all cinnamon is the same, with the effects associated with Ceylon cinnamon (Cinnamonum verum). Proving similar results in human clinic trials would offer significant alternative therapuetic options for the 1.2 million PD patients in the U.S. and Canada. London OH, Galloway OH
Desk exercises to stay healthy
You’ve probably heard that sitting at your desk all day is not good for your health. But standing all day may be no better. So, how do you avoid becoming a desk potato when you’ve got a job that ties you to your cubicle? Well, it may come as no surprise that research says you should move throughout the day. That may sound like it’s easier said than done, but have no fear—Time suggested ten exercises in Galloway OH that you can do from the comfort of your office:
- Desk push-ups. Put both hands on your desk and walk your feet back until they are at a 45° angle. Do a dozen push-ups to help strengthen your arms.
- Book presses. Hold a heavy book behind your head, extend your arms up, and drop them back down behind your head. Repeat for a terrific triceps workout.
- Shoulder blade squeezes. Squeeze your shoulder blades together, hold for ten seconds, then release. Repeat to improve hunched posture.
- Office yoga. Bring your mat to work and do a little downward dog to destress in the afternoon.
- Chair squats. Stand six inches in front of your chair, then lower down until you hit the chair. Stand up and repeat to tone your derriere.
- Desk dips. Facing away from your desk, place your hands shoulder-width apart on your desk with your legs extended out at an angle to the floor. Dip down while bending your arms, and then rise back up, straightening your arms almost all the way (to keep tension off your elbow joints). Repeat to strengthen your triceps.
- Wall sits. Squat against a wall at a 90° angle. Stand back up and repeat to tone your quads.
- Calf lifts. Stand with your feet together, rise onto the balls of your feet and hold for ten seconds. Release and repeat to help strengthen your calf muscles.
- Leg raises. Remain seated for this one, then straighten your leg and hold for ten seconds. Drop your leg back down, almost to the floor, and hold again. Do a set on each side to tighten your abdominal muscles.
- Call pacing. Get a headset so you can walk around when you’re on a call. That’ll keep you moving!
Just be sure to go at your own pace, with proper form, and be mindful of any restrictions or injuries. If an exercise is producing discomfort, don't do it!
B vitamins for Alzheimners
Results show that B-vitamin supplementation can slow the atrophy of specific brain regions Related Topics Recipes with Berries Staying Alzheimer’s-Free with Vitamin D Clues to an “Anti-Alzheimer’s” Diet Taking a B-vitamin complex might help stop Alzheimer’s disease before it starts, according to a study in the Proceedings of the National Academy of Sciences. Alzheimer’s disease is a type of dementia characterized by areas of tangled nerve fibers and clumped proteins called plaques in the brain. The most common form of dementia, Alzheimer’s, can affect memory, mood, learning, communication, and thinking/reasoning (cognition). Because it’s a progressive disease, the symptoms worsen over time. Since there is no cure for Alzheimer’s, most of the treatments focus on controlling the symptoms and slowing disease progression.
Your Body Can Adjust to Less Sleep, Right?
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Wouldn’t it be great if we could sleep for four hours and feel as sharp and energized as we do when we sleep for eight? While this would certainly give us more time to do the things we love, according to Dr. Sigrid Veasey, a sleep expert interviewed for a story in the New York Times, it’s impossible to train ourselves to perform at our peak with less shut-eye. We only come to believe we can get by on less sleep because long-term sleep deprivation makes us less accurate at judging how much rest we actually need—most adults need around seven to nine hours every night, while those over 65 need seven to eight hours. Children and teenagers have longer sleep requirements. The best way to figure out how much slumber you personally need is on your next vacation—sleep as long as you need to catch up on lost z’s. After that, monitor yourself to see how many hours you naturally sleep. Also, be sure to practice good bedtime habits to make sure your sleep isn’t being artificially disrupted; for example, by caffeine in the afternoon or evening, or by late-night video game sessions.
If you have metabolic syndrome, it’s time to strike a pose—a yoga pose, that is. According to a new study, practicing yoga may help reduce inflammation in people with metabolic syndrome, a cluster of conditions that occur together and increase the risk of heart disease, stroke, and diabetes. Published in the Scandinavian Journal of Medicine & Science in Sports, this study follows up on previous research suggesting that yoga may help reduce waist circumference and blood pressure in people with metabolic syndrome. London OH, Galloway OH, Plain City OHIo
Beetroot Juice for Lower Blood Pressure
Beetroot Juice for Lower Blood Pressure A study found that daily consumption of beetroot juice lowered blood pressure in people with high blood pressure. Published in the journal Hypertension, the double-blind study administered around 1 cup of beetroot juice (250 ml) per day, or a placebo, to 64 participants with high blood pressure for four weeks. The placebo consisted of nitrate-depleted beetroot juice, as the researchers suspected the therapeutic effects of beets came from their naturally occurring nitrate content. Nitrate is known to be a potent vasodilator, meaning it widens blood vessels. This research demonstrated that beetroot juice lowered blood pressure by the same amount as a single blood pressure medication at a standard dose, regardless of how blood pressure was measured. Nevertheless, more research is needed to confirm these benefits. Source: Hypertension. London OH, West Jefferson OH, Galloway OH
A Vitamin or Mineral Deficiency May Cause Fatigue
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Feeling fatigued? An article in U.S. News & World Report suggests that you should get to the bottom of your sleepy state, as it may be an indication of other health issues. While there are many reasons why you may be fighting fatigue—maybe you slept poorly or didn’t go for your morning run—a vitamin or mineral deficiency is among one of the most common culprits. A deficiency in iron, magnesium, potassium, vitamin B12, or folic acid can lead to fatigue as well as to a variety of other symptoms, for example:
- an iron deficiency may lead to anemia;
- a vitamin B12 deficiency may leave you feeling foggy or mentally exhausted; and
- a magnesium or potassium deficiency may lead to muscle cramps.
In addition to these symptoms, a vitamin or mineral deficiency can also have long-term health consequences such as restricted movement, heart disease, brittle bones, or impaired brain function. Dietitians and nutritionists warn that poor and restrictive diets can contribute to these deficiencies and subsequent fatigue. Specifically:
- Diets that include lots of fast foods and processed foods tend to be high in calories but low in nutrients. Filling up on chips, sodas, and candy can leave you overweight but undernourished.
- Some popular diets advise cutting out entire food groups, such as grains, which can lead to vitamin deficiencies. Whole grains and fortified grain products, for example, are sources of B vitamins like folic acid (B9), thiamine (B1), niacin (B3), and pyridoxine (B6), and cutting them out completely could contribute to B vitamin deficiencies.
- Calorie cutting and skipping meals can also contribute to deficiencies and fatigue as your body may not have the fuel or nutrients it needs throughout the day.
- Vegetarian and vegan diets are frequently low in vitamin B12. As a result, vegetarians and particularly vegans have a higher risk of B12 deficiency than meat eaters.
A diet packed with a variety of nutrient-dense foods, such as vegetables, fruit, nuts, whole grains, and fish may minimize the risk of deficiencies. A multivitamin-multimineral supplement may also be a good addition, especially if your diet is restricted for any reason.
Source: U.S. News & World Report