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Category: Exercise

Published on Leave a comment on Lifestyle Changes That Benefit the Aging Brain

As people age, they frequently start wondering what they can do to prevent memory and thinking problems, and especially dementia. The good news is that several large studies found that there are a number of lifestyle changes that one can do to have a healthier (memory! thinking!) brain in later years. Even if you are already in your 60s and 70s.

The evidence points to diet (e.g., Mediterranean style diet, ), exercise, and socializing being all important for brain health. In fact, it can result in keeping brains several years "younger" than in those with unhealthy lifestyles. Also, studies find that challenging your brain by learning something new, such as learning a new language or musical instrument or online cognitive training, is beneficial for the brain.

Adopting a lifestyle that promotes brain health is so very important, because it is NORMAL that as we age, there are brain changes, including brain shrinkage (volume of the brain). Therefore you want to slow down or delay these age related changes as much as possible. Researchers feel that adopting these lifestyle changes are so effective that they should be medically prescribed.

Excerpts from NPR: Trying to keep your brain young? A big new study finds these lifestyle changes help

Scientists have unveiled the strongest evidence yet that a combination of diet, exercise and brain training can improve thinking and memory in older Americans.

A study of more than 2,100 sedentary people in their 60s and 70s found that those who spent two years on the intensive regimen not only improved their mental abilities but appeared to reduce the usual declines associated with aging. ...continue reading "Lifestyle Changes That Benefit the Aging Brain"

Published on Leave a comment on Exercise Is Beneficial In Cancer

Exercise helps fight cancer. Wow! What a headline. But is it true?

Researchers studied exercise, and its effect on gut microbes and the molecules they produce in response to the exercise. They found that certain gut microbes produce a metabolite (formate) that is increased with exercise and which boosts the potency of CD8 T cells in the immune system – which are key to fighting cancer. The initial tests were done in mice, but then the researchers took their results and applied them to humans with melanoma.

They found that in humans with melanoma, high levels of formate had longer progression-free survival (they live with the cancer, but it doesn't get worse). This is big news! Of course, further studies are ongoing.

Bottom line: Exercise is beneficial for all sorts of reasons, but one may be its effects on cancer. Studies find that exercise is known to help prevent cancer and suppress the growth of existing tumors.

From New Scientist: Exercise helps fight cancer – and we may finally know why

Exercise seems to help prevent cancer and reduce the growth of tumours, and that protective effect may be due to the way working out changes the gut microbiome. ...continue reading "Exercise Is Beneficial In Cancer"

Published on Leave a comment on Subtle Brain Changes From Heading Soccer Balls
Soccer ball Credit: Wikipedia

Many studies have discussed the short-term and long-term harm to the brain from both concussions and sub-concussions in athletes playing tackle football. But relatively little has been said about the possibility of similar harm from soccer. A recent study found that heading a soccer ball results in subtle brain changes, even when there isn't a concussion.

The well-done study of 15 adult male soccer players looked whether there are brain changes after a routine "heading" task (heading the ball 20 times in 20 minutes) and after a routine "kicking" task (the tasks were routine soccer exercises). Blood samples and MRIs of the brain were taken after each task, as well as cognitive function assessments.

There were subtle brain changes seen in the MRIs, as well as inflammatory markers present in the blood after the soccer heading task, but not after the kicking task. As the researchers concluded: "non-concussive impacts, specifically those administered in the form of a controlled SHT, can alter select markers of brain function, chemistry and microstructure in male soccer players." Additionally, "heading decreased tissue conductivity in 11 areas of white matter of the brain".

The big question is what does heading of soccer balls, many times over a lifetime, do to the brain? Increased rates of dementia?

Bottom line: Heading soccer balls, even when done as part of soccer practice, causes subtle changes in certain areas of the brain. Be cautious!

From Medical Xpress: Heading soccer balls can cause changes in the brain even without concussion or symptoms

Heading a soccer ball alters the brain, new research spearheaded by the University of Sydney has found, despite having no immediate impact on cognition. ...continue reading "Subtle Brain Changes From Heading Soccer Balls"

Published on Leave a comment on Exercise, Insulin, and the Brain

Studies find that exercise or physical activity improves the functioning of the brain, including memory and overall cognition. In a recent study, almost two weeks of exercise by older adults improved brain insulin signaling - that is, it improved the abilities of insulin to act on the brain by increasing "neuronal extracellular vesicles".

The study found these beneficial effects on a group of sedentary adults (average age 60) with prediabetes, who are at higher risk for Alzheimer's disease and dementia.

The participants exercised twelve times (60 minutes per day) by using a stationary bicycle (cycle ergometry exercise) over a 13 day period. So quick and simple, but it resulted in health benefits for the brain.

From Science Daily: Exercise improves brain function, possibly reducing dementia risk

A study led by scientists at Rutgers University-New Brunswick has shown that specialized cells involved in how the body responds to insulin are activated in the brain after exercise, suggesting that physical activity may directly improve brain function. ...continue reading "Exercise, Insulin, and the Brain"

Published on Leave a comment on Exercise Boosts Brain Function At All Ages

Exercise boosts brain function at all ages. This means that for both young and old, it is worth it to get out and engage in physical activity.

A large study reviewed other studies (for a total of 258,279 persons) on effects of exercise on brain functioning. They found that exercise, even light exercise, boosts brain function (specifically general cognition and executive function) and memory. Executive function refers to mental processes (executive functioning skills) that help you solve problems, make plans, set and carry out goals, and manage emotions.

The researchers concluded that most forms of exercise appear effective, including light-intensity activities, and even yoga, Tai Chi, and walking. The positive effects were found at all ages, and in all groups studied. There seemed to be an especially strong effect in persons with ADHD

From Science Daily: Exercise of any kind boosts brainpower at any age

Whether it's an early morning jog, or a touch of Tai Chi, groundbreaking research from the University of South Australia shows that any form of exercise can significantly boost brain function and memory across children, adults, and older adults. ...continue reading "Exercise Boosts Brain Function At All Ages"

Published on Leave a comment on Regular Exercise In Winter Months Keeps Vitamin D Levels Up

Typically, our vitamin D levels drop in the winter months when we don't get as much sun exposure. After all, it is called the sunshine vitamin. However, a new study found that regular moderate-intensity exercise kept vitamin D levels up in the winter, even without vitamin D supplements or weight loss.

Good reason to exercise - prevent the usual seasonal decline in vitamin D. How much exercise? In the study, overweight adults had four indoor cardiovascular exercise sessions per week for 10 weeks: two treadmill walks, one longer steady-state bike ride, and one high-intensity interval bike session

From Science Daily: Exercise the key to maintaining Vitamin D levels in winter

The sun may be shining now, and our vitamin D levels are getting a natural boost but it wasn't long ago we were in the depths of winter, when sunlight was scarce and vitamin D was in short supply. ...continue reading "Regular Exercise In Winter Months Keeps Vitamin D Levels Up"

Published on Leave a comment on Exercise Is Beneficial For the Kidneys In Older Adults
MALE URINARY SYSTEM Credit: Wikipedia

Our kidneys are incredibly important for our health. Unfortunately, some conditions (e.g., diabetes) and just getting older results in a decline in kidney function. Let's face it - as we age, our organs age.

But there is some good news. A recent study found that moderate and high intensity exercise slows down the risk of rapid kidney function decline in older adults. Exercise actually helps preserve kidney function.

A large study randomly assigned older adults (aged 70 to 77 years) to one of three groups: 1) moderate intensity exercise (peak heart rate 70%) for 50 minutes twice a week, or 2) high intensity interval training (peak heart rate 90%) for four minutes 4 times per week (with first a 10 minute warm-up), or 3) a control group that just received education.

There was a dose response relationship over the 5 years - the more exercise, and the more vigorous exercise - the better kidney function was, and less of a decline from aging. Also, the more exercise, the better the oxygen uptake. There were no heart disease related events (cardiovascular events) during the supervised exercise sessions.

Bottom line: Exercise at all ages, including older adults in their 70s, is good for health, including the kidneys. Move, move, move!

From Medscape: High-Intensity Interval Training Reduces Risk for Kidney Function Decline in Seniors

Supervised high-intensity interval training (HIIT) over 5 years reduced the risk for rapid decline in estimated glomerular filtration rate (eGFR) in community-dwelling adults aged 70-77 years. ...continue reading "Exercise Is Beneficial For the Kidneys In Older Adults"

Published on Leave a comment on Some Exercise After A Concussion In Athletes May Help Recovery

Over the years the treatment of sports-related concussions has really changed. It used to be that the person was told to rest in a darkened room for several days, but lately research has been suggesting the opposite.

A recent study found that after receiving a sports-related concussion, it is beneficial to engage in one 20 minute aerobic exercise 5 to 14 days after the  injury (concussion). The aerobic exercise was only at 80% heart rate threshold (the threshold associated with symptoms worsening and/or exhaustion. In other words, it was an aerobic exercise that wasn't too vigorous, and only for 20 minutes. In the study they cycled on recumbent bikes.

In the small study (16 participants between 8-24 years, all varsity athletes), the exercise didn't make symptoms worse. In fact, it helped with their thinking (executive functioning of the brain) and improved concussion symptoms in the early stages of recovery. This may be due to increased blood flow and oxygen to the brain from moving about.

From Medical Xpress: Concussed athletes' brains benefit from just 20 minutes of exercise

In a new study, Western researchers have shown just one 20-minute session of moderate intensity aerobic exercise can improve an athlete's executive function and concussion symptoms in the early stages of recovery.

Executive function is essential for everyday tasks, from remembering a grocery list to making strategic decisions in sports. When a basketball player closely guarded by an opponent holds back from shooting, opting to pass the ball to a teammate instead, they're tapping into the brain's inhibitory control—an important aspect of executive function. But a sports-related concussion can disrupt executive function, impacting on-field performance.

...continue reading "Some Exercise After A Concussion In Athletes May Help Recovery"

Published on Leave a comment on Reduce Back Pain By Sitting Less and Moving More

Reduce how much sitting you do each day, by getting off your butt and moving around more. Even if it's just one hour per day. That's what research tells us in how to prevent back pain from worsening in overweight adults.

A study conducted in Finland found that reducing how much an overweight person sits daily is enough to prevent the worsening of back pain. Study participants (64 overweight or obese adults with metabolic syndrome) were assigned to either of 2 groups: 1) the intervention group where the goal was to reduce sitting (sedentary) time by one hour each day, or 2) the control group that did not change their daily sitting (sedentary) time.

People in the control group (who did not decrease daily sitting time) significantly increased back pain intensity over the 6 months, while the group that sat less each day experienced no change in back pain.

Other studies support the role of walking in preventing back pain episodes.

From Science Daily: Reducing daily sitting may prevent back pain

A new study from the University of Turku in Finland showed that reducing daily sitting prevented back pain from worsening over six months. The result strengthens the current understanding of the link between activity and back pain as well as the mechanisms related to back pain. ...continue reading "Reduce Back Pain By Sitting Less and Moving More"

Published on Leave a comment on Walking Helps Prevent Low Back Pain Episodes

Great news for individuals with lower back pain. Which is a lot of us. A recent study found that the simple act of walking helps  with prevention of low back pain episodes!

In the study, persons who had recently recovered from an episode of lower back pain were randomly assigned either to 1) an individualized and progressive walking intervention, along with 6 sessions with a physical therapist over a 6 month period (to discuss the walking) or to 2) a no treatment control group. Afterwards, the walking group took an a median of 208 days until their next activity-limiting episode of lower back pain, while the control (no walking) group took a median of 112 days.

In other words, walking regularly resulted in going twice as long until the next occurrence of low back pain compared to non-walkers. They also had fewer occurrences of activity limiting low back pain episodes. Note that these were individuals (43 to 66 years) who had a history of low back pain episodes

How much did they walk? The walkers kept a walking diary, with the median 80 minutes of walking in week 1, which increased to 130 minutes by week 12. They walked a median of 3 times in week one, which increased to 4 times in week 12.

From Science Daily: Walking brings huge benefits for low back pain

Adults with a history of low back pain went nearly twice as long without a recurrence of their back pain if they walked regularly, a world-first study has found. ...continue reading "Walking Helps Prevent Low Back Pain Episodes"