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Pedaling Against Dementia: How Cycling Preserves Brain Health & Prevents Cognitive Decline

The AHA! Team — Mon, 28 Jul 2025 05:06:01 +0000

S.D. Wells via Natural News – Cycling preserves brain health and prevents cognitive decline – per study published in JAMA Network Open Medical doctors in America would have us all believe that as we age, we fall apart and there’s nothing we can do about it. They tell us it’s normal to die by 75 of a heart attack, diabetes, obesity, cancer or … wait for it… dementia. Our brains just “get old” and it’s “genetics” so all we can do is treat the symptoms and try to extend your life a few years with medications. Lie. Try exercising and eating clean. That would include cycling, which studies show prevents cognitive decline and dementia. Who knew? Time to hop on your bike this summer and have some fun, so you can have a healthy brain forever! Cycling Prevents Cognitive Decline: A JAMA Network Open study tracking nearly 500,000 people over 13 years found that cyclists had significantly lower dementia rates and greater brain volume in memory-related regions compared to non-cyclists. Superior Brain Protection: Cyclists showed a 19% lower risk of all-cause dementia, 22% reduced Alzheimer’s risk, and a 40% drop in young-onset dementia risk—outperforming walking, driving, or public transit. Dynamic Brain Stimulation: Cycling’s combination of navigation, balance, and decision-making creates a “cognitively enriched environment,” increasing gray matter in 10 brain regions and promoting neurogenesis. Genetics & E-Bike Caveats: Those without the APOE ?4 gene saw a 26% lower dementia risk, while e-bikes may weaken benefits by reducing physical/cognitive effort. Traditional cycling’s demands are key. Cycling preserves brain health and prevents cognitive decline – per study published in JAMA Network Open In an era where dementia cases are projected to triple by 2050, scientists have uncovered a surprisingly simple and cost-effective way to protect the brain: cycling. A groundbreaking study published in JAMA Network Open tracked nearly half a million individuals over 13 years and found that cyclists had significantly lower rates of dementia and maintained greater brain volume in memory-related regions compared to those who walked, drove, or took public transit. The findings suggest that cycling doesn’t just boost physical health—it actively shields the brain from degeneration. The study compared how different modes of transportation affected dementia risk, with striking results. Cyclists showed a 19% lower risk of all-cause dementia compared to car or public transit users. For Alzheimer’s disease specifically, the protection jumped to 22%, while the risk of young-onset dementia plummeted by 40%. What set cycling apart was its impact on the hippocampus, the brain region critical for memory and learning. Cyclists retained more gray matter in this area, suggesting the activity doesn’t just slow cognitive decline—it may actively fortify brain structure. Walking, by contrast, showed minimal benefits, while driving or bus riding fell somewhere in between. The secret lies in the cognitive demands of cycling. Unlike passive transportation, cycling requires real-time navigation, hazard assessment, balance, and decision-making—all while elevating heart rate. This combination creates a “cognitively enriched environment” that stimulates neurogenesis (the growth of new brain cells). The study linked cycling to increased gray matter in 10 different brain regions, offering broad protection against decline. In contrast, repetitive activities like walking on a treadmill or driving the same route daily place the brain on autopilot, missing the dynamic challenges that spur growth. The study revealed that cycling’s protective effects vary by genetics. Participants without the APOE ?4 gene (a known dementia risk factor) saw a 26% reduction in dementia risk, while those with the gene still benefited, albeit at a lower rate (12%). This suggests cycling can help even those predisposed to cognitive decline. However, the rise of electric bikes raises concerns. While convenient, e-bikes reduce the physical and cognitive effort required—potentially diluting cycling’s brain-boosting effects. Traditional cycling’s demands—balance, route planning, and sustained exertion—appear critical to its neurological benefits. For many, cycling infrastructure remains a barrier, but small changes can yield big rewards: Replace short car trips (pharmacy runs, coffee stops) with bike rides. Use bike-sharing programs or join local cycling groups for safer routes. Prioritize safety with helmets, lights, and reflective gear, starting on low-traffic streets. As dementia looms as a global health crisis, this study underscores that one of the most effective prevention tools may be sitting in garages worldwide. Cycling merges physical exercise, mental stimulation, and environmental benefits—all without costly medications or side effects. The evidence is clear: those who cycle regularly aren’t just protecting their hearts and muscles—they’re safeguarding their minds. With dementia rates rising, the choice to pedal today could mean remembering more tomorrow. Tune your internet dial to NaturalMedicine.news for more tips on how to use natural remedies for preventative medicine and for healing, instead of succumbing to Big Pharma products that cause, spread, and exacerbate disease and disorder, including dementia. Sources for this article include: NaturalNews.com Naturalhealth365.com To read the original article, click here

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Walking Towards Healthier Knees

AHA Publisher — Fri, 10 Jun 2022 07:00:19 +0000

Baylor College of Medicine via Newswise – A new study published today in Arthritis & Rheumatology led by researchers at Baylor College of Medicine reveals that walking for exercise can reduce new frequent knee pain among people age 50 and older diagnosed with knee osteoarthritis, the most common form of arthritis. Additionally, findings from the study indicate that walking for exercise may be an effective treatment to slow the damage that occurs within the joint. “Until this finding, there has been a lack of credible treatments that provide benefit for both limiting damage and pain in osteoarthritis,” said Dr. Grace Hsiao-Wei Lo, assistant professor of immunology, allergy and rheumatology at Baylor, chief of rheumatology at the Michael E. DeBakey VA Medical Center and first author of the paper. The researchers examined the results of the Osteoarthritis Initiative, a multiyear observational study where participants self-reported the amount of time and frequency they walked for exercise. Participants who reported 10 or more instances of exercise from the age of 50 years or later were classified as “walkers” and those who reported less were classified as “non-walkers.” Those who reported walking for exercise had 40% decreased odds of new frequent knee pain compared to non-walkers. “These findings are particularly useful for people who have radiographic evidence of osteoarthritis but don’t have pain every day in their knees,” said Lo, who also is an investigator at the Center for Innovations in Quality, Effectiveness, and Safety at Baylor and the VA. “This study supports the possibility that walking for exercise can help to prevent the onset of daily knee pain. It might also slow down the worsening of damage inside the joint from osteoarthritis.” Lo said that walking for exercise has added health benefits such as improved cardiovascular health and decreased risk of obesity, diabetes and some cancers, the driving reasons for the Center for Disease Control recommendations on physical activity, first published in 2008 and updated in 2018. Walking for exercise is a free activity with minimal side effects, unlike medications, which often come with a substantial price tag and possibility of side effects. “People diagnosed with knee osteoarthritis should walk for exercise, particularly if they do not have daily knee pain,” advises Lo. “If you already have daily knee pain, there still might be a benefit, especially if you have the kind of arthritis where your knees are bow-legged.” To read the original article click here.

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How Exercise Interventions Could Help People With Asthma

AHA Publisher — Wed, 12 Jan 2022 08:00:01 +0000

University of East Anglia via Newswise – Interventions aimed at promoting physical activity in people with asthma could improve their symptoms and quality of life – according to new research from the University of East Anglia. Researchers looked at whether interventions such as aerobic and strength or resistance training, had helped participants with asthma. Although they found that these interventions worked, patients with asthma may have had difficulty undertaking them because of their difficulty travelling to fitness groups or because the interventions were not suitable for people with additional health conditions. But the team say that digital interventions – such as video appointments, smartwatches and mobile apps – could remove some of these barriers and enable patients to carry out home-based programmes in future. Prof Andrew Wilson, from UEA’s Norwich Medical School, said: “Being physically active is widely recommended for people with asthma. Doing more than 150 minutes a week of moderate to vigorous physical activity has extensive benefits including improved lung function and asthma control. “But research has shown that people living with asthma engage in less physical activity and are more sedentary than people without asthma. “We wanted to find out whether interventions – such as being asked to perform aerobic exercise a few times a week in group sessions, together with ‘goal setting’ – are effective in helping people with asthma be more active.” The team studied interventions that were designed to promote physical activity in adults with asthma. They looked at 25 separate studies from around the world involving 1,849 participants with asthma, to see whether their symptoms and quality of life were changed thanks to the interventions. Postgraduate researcher Leanne Tyson, also from UEA’s Norwich Medical School said: “We found that interventions that promote physical activity had significant benefits in terms of increasing physical activity, decreasing time spent sedentary, improving quality of life, and decreasing asthma symptoms. “This is really important because helping patients make significant behaviour changes could really improve their outcomes in the long term. “Our review also highlights the potential use of digital interventions, which were notably absent. “This is important now more than ever as patients have not been able to attend face-to-face support during the Covid-19 pandemic, and services will likely become overwhelmed. Therefore, alternative interventions and methods of delivery need to be considered.” To read the original article click here.

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Exercise Alters Brain Chemistry to Protect Aging Synapses

AHA Publisher — Mon, 10 Jan 2022 08:00:25 +0000

University of California, San Francisco (UCSF) via Newswise – When elderly people stay active, their brains have more of a class of proteins that enhances the connections between neurons to maintain healthy cognition, a UC San Francisco study has found. This protective impact was found even in people whose brains at autopsy were riddled with toxic proteins associated with Alzheimer’s and other neurodegenerative diseases. “Our work is the first that uses human data to show that synaptic protein regulation is related to physical activity and may drive the beneficial cognitive outcomes we see,” said Kaitlin Casaletto, PhD, an assistant professor of neurology and lead author on the study, which appears in the January 7 issue of Alzheimer’s & Dementia: The Journal of the Alzheimer’s Association. The beneficial effects of physical activity on cognition have been shown in mice but have been much harder to demonstrate in people. Casaletto, a neuropsychologist and member of the Weill Institute for Neurosciences, worked with William Honer, MD, a professor of psychiatry at the University of British Columbia and senior author of the study, to leverage data from the Memory and Aging Project at Rush University in Chicago. That project tracked the late-life physical activity of elderly participants, who also agreed to donate their brains when they died. “Maintaining the integrity of these connections between neurons may be vital to fending off dementia, since the synapse is really the site where cognition happens,” Casaletto said. “Physical activity—a readily available tool—may help boost this synaptic functioning.” More Proteins Mean Better Nerve Signals Honer and Casaletto found that elderly people who remained active had higher levels of proteins that facilitate the exchange of information between neurons. This result dovetailed with Honer’s earlier finding that people who had more of these proteins in their brains when they died were better able to maintain their cognition late in life. To their surprise, Honer said, the researchers found that the effects ranged beyond the hippocampus, the brain’s seat of memory, to encompass other brain regions associated with cognitive function. “It may be that physical activity exerts a global sustaining effect, supporting and stimulating healthy function of proteins that facilitate synaptic transmission throughout the brain,” Honer said. Synapses Safeguard Brains Showing Signs of Dementia The brains of most older adults accumulate amyloid and tau, toxic proteins that are the hallmarks of Alzheimer’s disease pathology. Many scientists believe amyloid accumulates first, then tau, causing synapses and neurons to fall apart. Casaletto previously found that synaptic integrity, whether measured in the spinal fluid of living adults or the brain tissue of autopsied adults, appeared to dampen the relationship between amyloid and tau, and between tau and neurodegeneration. “In older adults with higher levels of the proteins associated with synaptic integrity, this cascade of neurotoxicity that leads to Alzheimer’s disease appears to be attenuated,” she said. “Taken together, these two studies show the potential importance of maintaining synaptic health to support the brain against Alzheimer’s disease.” To read the original article click here.

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Losing Weight After 40: Top 4 Ways to Shed Pounds

AHA Publisher — Wed, 29 Sep 2021 07:00:32 +0000

Jillian Levy, CHHC via Dr. Axe – With busy schedules and loads of processed and fast foods everywhere, losing weight after 40 fast can seem like a pretty difficult task. It’s no wonder so many people question, “How can I boost my metabolism after 40?” While it’s a common assumption that your metabolism slows down after your 20s or 30s, new research suggests this isn’t necessarily true. It’s now thought that you burn roughly the same calories from your 20s until your 60s, which means losing weight after 40 has more to do with your lifestyle than your genetics or age. When it comes to trimming down, keeping fit and losing belly fat, exercising and eating a healthy diet are both key, as are getting enough sleep and keeping stress in check. Read on to learn more about losing weight after 40. Weight Gain vs. Losing Weight After 40 Recent research shows that, on average, adults gain about one or two pounds per year during adulthood. This might not seem like a lot, but it adds up over time. Creeping weight gain at this rate equates to gaining about 10–20 extra pounds each decade. From someone’s early 20s to early 50s, this could mean carrying around an extra 20, 30 or even 40 pounds. Women who struggle to lose weight during middle age often blame it on their hormones or slowing metabolisms. Weight gain during menopause is very common. Statistics show that many women tend to gain about five to 15 pounds on average during and shortly after menopause. However, there is a big range seen among menopausal and post-menopausal women, ranging from three to 30 pounds depending on someone’s lifestyle. Why You Gain Weight After 40 A pivotal August 2021 study published in the journal Science, which included data from roughly 6,500 people ranging from infants to 95-year-olds, discovered that the main reason people gain weight mid-life is because they eat more calories than they burn — not because their “metabolism is slowing down.” The study also found that there were no real differences between the metabolic rates of men and women after controlling for other factors like body size. (It takes more calories to maintain a larger body mass, which most men have compared to women.) The main findings of the study, which focused on weight gain across one’s lifestyle due to changes in metabolism, found that metabolic rates can roughly be divided into four distinct stages of life: Up until age 1, calorie burning is at its peak. From age 1 to about age 20, metabolism gradually slows by about 3 percent a year. From age 20 to 60, one’s metabolic rate roughly remains steady. After age 60, one’s metabolism declines by 1 percent a year. Then why is it difficult to lose weight after 40? There’s a number of reasons that someone might struggle to maintain a healthy weight mid-life, such as: Reduced muscle mass, mostly due to having a sedentary lifestyle and completing less daily physical activities High calorie consumption, due to eating a diet high in processed foods(or even worse, ultra-processed foods) Low intake of antioxidants, fiber, vitamins, minerals, healthy fats like omega-3s Insulin resistance, which often interferes with your appetite and can lead to more weight gain the midsection Chronic stress and depression, which increases cortisol and other “stress hormones” that can lead to fat accumulation plus cravings Sleep deprivation, which interferes with normal metabolic functions and is associated with obesity, hypertension and other metabolic disorders Use of some medications, such as antidepressants that can contribute to weight gain Contrary to popular belief, women experiencing menopause don’t necessarily experience a decline in their metabolisms, according to the study mentioned above — which means that shifting hormones shouldn’t be blamed for weight gain (at least not entirely). How to Lose Weight After 40 Losing weight after 40 should basically be approached in the same way it would be if you were 30 or 50. So how do you get rid of belly fat after 40? Here’s where to start losing weight after 40: 1. Clean Up Your Diet First and foremost, it’s important to become more aware of your food choices and how many calories you consume on average. A food journalcan be a great way to do this, since it sheds light on your habits and patterns that you may be overlooking. Experts believe that food tracking, such as keeping a log or using a phone app, can help with maintaining long-term weight loss. To help prevent weight gain and encourage weight loss in your 40s, make it a priority to choose lower-calorie, nutrient-dense foods. Here are some tips for doing that to with losing weight after 40: Remove as many processed foods from your diet as possible, especially calorie-dense ones like desserts, chips, fried foods, pizza, processed meats, frozen meals and sugary drinks. Many studies show that limiting consumption of ultra-processed foods may be the most effective strategy for obesity prevention and treatment, since processed foods considerably increase how many calories people consume. Choose real, whole foods instead. Try eating mostly things that are one or two ingredients and free of added sugar, preservatives, fat and flavors. Fill up on high-fiber foods, like vegetables, fruits, salads, beans, broth-based soups and whole grains. These foods make you feel fuller, are high in nutrients and are generally low in calories. Include some protein with every meal, such as fish, yogurt or legumes, which helps to control your appetite. For some people, low-carb dietsthat include more protein and healthy fats (such as the keto diet) can also be effective for weight los. Pay attention to portions sizes. Practice mindful eating, and notice how much food you consume with each meal and how often you snack. Be especially careful to limit portions of sugary foods, refined carbs (like bread, pasta, rice), and high-fat things like dressings, butter and oils. (Fat in your diet is essential, but portion control is important.) Consider trying intermittent fasting, which usually means fasting for about 13 to 16 hours a day and eating only within the remaining hours. This tends to reduce people’s overall calorie intake and makes them think more carefully about their choices — plus it benefits many metabolic and immune functions. 2. Meal Prep to Take Control of Your Calorie Intake Make an effort to set aside a few hours each week for grocery shopping and meal preparation, which will prevent you from eating out often and limit last-minute decisions that can be unhealthy ones. Many people have success with meal prepping on the weekends, such as by making a few staples each week, including some vegetables, a healthy protein and some nutritious on-the-go snacks. Cutting up fresh fruits and vegetables to have on hand in the refrigerator is another smart habit to get into. 3. Exercise Consistently To maintain muscle mass, mobility and overall functionality, keep incorporating movement and different types of exercises into your daily routine. As you age, you might find it harder to do high-intensity workouts (although these have many metabolic benefits), but things like brisk walking, jogging, using an elliptical, weight training, swimming and cycling are still great options. Ideally aim for a mix of aerobic and resistance-training exercises each day. This combination is beneficial for muscle growth, plus your heart, metabolism, brain and immune system. Strength/resistance training is especially helpful for maintaining a healthy metabolic rate, since muscle requires more energy (calories) to be maintained. In addition to exercising, try to limit the amount of time that you’re sedentary each day, such as watching TV, sitting while using a computer, etc. Build more movement into your day by walking around, taking the stairs, doing housework and so on. Wearing a fitness tracker can help with this, especially if you set a reminder to take movement/standing/stretching breaks more often. 4. Get Enough Sleep and Manage Stress Sleep deprivation messes with many important hormones and is associated with an increased risk of obesity and diabetes. Chronic stress can also cause weight gain because it increases production of cortisol, a hormone that can cause an increased appetite and more fat to be stored in your belly. Both can make it harder to have the energy to be active during the day. Studies show that being tired tends to worsen cravings for unhealthy foods, and it interferes with how your body regulates insulin and glucose. Here are some helpful ways to deal with stress and promote better sleep to help with losing weight after 40. Aim to sleep between seven and nine hours per night, which is what most adults require to remain metabolically healthy. Establish good sleep habits, such as creating a “wind down” bedtime routine that makes you feel calm. Try to go to sleep and wake up at roughly the same time each night. This regulates your circadian rhythm(aka your internal clock), which plays a role in your metabolism. Make a point to disconnect from your digital devices at night, including your phone, TV and computer, so blue light emitted from these devices doesn’t make you feel restless. To relieve stress, try breathing exercises, yoga, meditation, reading, journaling, therapy and spending time in nature. All of these can help trigger the body’s relaxation response, and they may improve your sleep. Limit how much caffeine and alcoholic drinks you consume, especially close to bedtime. Experts recommend no more than one drink a day for women and no more than two a day for men. During the daytime, get some sunlight exposure. This can help normalize your circadian rhythm, and it will increase your vitamin D levels. Studies show that people with normal vitamin D levels tend to have an easier time shedding weight than those who are deprived. What about losing weight after 50? The weight loss tips above apply to adults in their 50s too. It’s all about eating well, moving more and taking good care of yourself holistically. You may have to adjust the types of exercise you do as you age, but this should naturally lead to a lower appetite if you’re less active. By focusing on a clean diet, mindful eating and portion control, you should be able to adjust your calorie intake as you get older to meet your body’s demands. Risks and Side Effects of Losing Weight When it comes to weight loss, slow and steady is usually the best approach, rather than following fad diets and drastically cutting calories. To lose weight safely and keep it off, try to reduce your daily calorie intake by about 300–500 calories. This should lead to about a one- to two-pound loss per week. Keep in mind that once you’ve lost weight you’ll need to maintain it by continuing to live a healthy lifestyle. Your metabolism actually adjusts to weight loss by lowering your calorie needs, so continue emphasizing healthy, whole foods. If you’ve tried all the steps above and aren’t able to shed excess weight, it’s a good idea to make an appointment with a registered dietitian or your doctor. You can discuss potential issues like a thyroid condition, insulin resistance or prediabetes. Conclusion Losing weight after 40 may seem tough, but it’s certainly not impossible. Believe it or not, your metabolism stays roughly the same form your 20s through your 60s. However, an unhealthy lifestyle often causes weight gain during these decades. How can a 40- to 50-year-old woman/man most easily lose weight? First and foremost, avoiding processed foods and eating a clean diet are essential. Exercise, stress management and sleep are also important for losing weight after 40. Some other strategies and tools that can help with losing weight after 40 include intermittent fasting, keeping a food diary, wearing a fitness tracker and sticking to a regular sleep-wake-cycle. To read the original article click here.

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How to Build Your Own ‘Longevity Gene’

AHA Publisher — Wed, 26 May 2021 07:00:49 +0000

Al Sears, MD – Kane Tanaka is the oldest person on the planet. At 118, she’s defying the “experts” who insist that genes determine your lifespan. This summer, when the Olympic torch travels through her hometown of Shime, Japan, Kane will carry the flame. Imagine that, a 118-year-old torch bearer! Most doctors attribute her longevity to “good genes.” But despite thousands of studies over the past 50 years, no researcher has been able to identify a single gene explaining the longevity of supercentenarians like Kane. As a regular reader, you’ll know that I believe your genes don’t determine how long, or how well, you can live. And it looks like the geneticists are finally coming around to my point of view. As a matter of fact, many of them now agree that genes only account for about 25% of your longevity.1The remaining 75% is determined by your nutrition, activity level, and lifestyle. Despite the realization that non-genetic factors are much more important, Cornell University researchers wanted to give one unique gene a closer look… A “FOX Hunt” for Longevity… The FOX03 gene plays a key role in regulating metabolism, fighting free radicals, and calming inflammation – three major pathways to aging. Researchers wanted to know how it functions. So they flooded mice brain cells with free radicals and watched FOX03 go to work. FOX03 responded by signaling brain stem cells to halt their usual journey to becoming full-fledged neurons. Now the brain needs a constant supply of new cells to keep you sharp as you age. So the obvious question: Why did FOX03 stop the assembly line? Stem cells are extremely vulnerable as they morph into brain cells. By signaling them to suspend their development, FOX03 was conserving the brain’s limited supply.2 That’s pretty impressive. But even more significant is this: There are several ways you can activate your FOX03 gene to make it twice as powerful. In a sense, you can build your own “longevity gene.” Energize FOX03 to Hunt Free Radicals Energizing FOX03 to hunt down free radicals helps preserve the vital telomeres that protect the integrity of your DNA. Here are three ways to do it: Astaxanthin – My regular readers already know that astaxanthin, nature’s most powerful antioxidant, guards your retinas and staves off macular generation. But recent studies show it nearly doubles FOXO3 activity.3,4 I recommend wild-caught food sources such as salmon, shrimp, and crawfish. But you should also supplement with up to 50 mg of astaxanthin daily. I tell my patients to look for a supplement derived from the best natural source. That’s Haematococcus pluvialis algae. Calorie restriction/fasting – There’s growing evidence FOXO3 and various forms of fasting work to accelerate apoptosis, ridding your body of the dysfunctional cells that contribute to inflammation. Calorie restriction lowers the body’s production of insulin-like growth factor 1 [IGF-1], and as IGF-1 declines FOX03 activity ramps up.5 EGCG – Consider it another reason to make green tea part of your health routine. Already highly regarded for its anti-inflammatory and heart-health benefits, there’s growing evidence the green tea extract EGCG activates the FOX03 gene as well. Most of the studies so far are on animals.6But EGCG-activated FOX03 inhibited the growth of human breast cancer cells.7 A cup of green tea contains about 100 mg of EGCG. I recommend you supplement with up to 1,500 mg of the extract daily. 1 Passarino, G., De Rango, F., & Montesanto, A. (2016). Human longevity: Genetics or Lifestyle? It takes two to tango. Immunity & Ageing, 13(1). https://doi.org/10.1186/s12979-016-0066-z 2 Study Reveals How a Longevity Gene Protects Brain Stem Cells From Stress. (2021, February 19). Retrieved April 5, 2021, from WCM Newsroom website: https://news.weill.cornell.edu/news/2021/02/study-reveals-how-a-longevity-gene-protects-brain-stem-cells-from-stress 3 Research: University of Hawaii reports Astaxanthin can activate the FOX03 “Longevity Gene” in mammals. (2017, March 28). Retrieved April 5, 2021, from John A. Burns School of Medicine website: https://jabsom.hawaii.edu/research-university-of-hawaii-reports-ability-of-astaxanthin-to-significantly-activate-fox03-longevity-gene-in-mammals/ 4 Astaxanthin compound found to switch on the FOX03 “Longevity Gene” in mice. (2017, March 28). Retrieved March 26, 2021, from ScienceDaily website: https://www.sciencedaily.com/releases/2017/03/170328092428.htm 5 Komatsu, T., Park, S., Hayashi, H., Mori, R., Yamaza, H., & Shimokawa, I. (2019). Mechanisms of Calorie Restriction: A Review of Genes Required for the Life-Extending and Tumor-Inhibiting Effects of Calorie Restriction. Nutrients, 11(12), 3068. https://doi.org/10.3390/nu11123068 6 Bartholome, A., Kampkötter, A., Tanner, S., Sies, H., & Klotz, L.-O. (2010). Epigallocatechin gallate-induced modulation of FoxO signaling in mammalian cells and C. elegans: FoxO stimulation is masked via PI3K/Akt activation by hydrogen peroxide formed in cell culture. Archives of Biochemistry and Biophysics, 501(1), 58–64. https://doi.org/10.1016/j.abb.2010.05.024 7 Belguise, K., Guo, S., & Sonenshein, G. E. (2007). Activation of FOXO3a by the Green Tea Polyphenol Epigallocatechin-3-Gallate Induces Estrogen Receptor Expression Reversing Invasive Phenotype of Breast Cancer Cells. Cancer Research, 67(12), 5763–5770. https://doi.org/10.1158/0008-5472.can-06-4327 To read the original article click here. For more articles from Al Sears, MD click here.

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3 Thanksgiving Health Tips to Prevent Weight Gain

AHA Publisher — Wed, 25 Nov 2020 08:00:28 +0000

Dr. Josh Axe, DC, DMN, CNS – Today, I want to share with you my Thanksgiving health tips, specifically on how to not gain 10 pounds on Thanksgiving! Now, has anyone ever really gained 10 pounds on Thanksgiving day? I doubt it, but you know what, there have been quite a few people who have been close, so I want to share with you my secret today on how to not gain a lot of weight on this festive Thursday. While I haven’t seen anyone actually gain 10 pounds on Thanksgiving day specifically, I have seen people gain 10 pounds over a 30-day period between Thanksgiving and Christmas! You don’t want to be that person, so let me share with you my top secrets and tips for not gaining holiday weight. 3 Important Thanksgiving Health Tips 1. Get Active The No. 1 Thanksgiving health tip I would recommend you do, first thing Thanksgiving morning, is get outside and get active. Even if it’s snowing in your area, getting outside for 20 minutes is a great thing to do — or if you can’t do that, do a 20-minute burst training workout. If you don’t have 20 minutes, even five minutes can help you keep that weight off. So make sure on Thanksgiving morning to wake up and get active, whether that’s taking a walk outside or a 20-minute BurstFit routine. That’s going to help you keep weight off Thanksgiving morning. In addition to your morning workout, get outside and do something active during the day. One of the things we’ve done in my family for years is we get out and we play a little bit of 3-on-3 or 5-on-5 football for an hour or so, both men and women. We love doing it. Getting outside and creating a fun family tradition like that — maybe some backyard football — is a great way to have a lot of fun, follow some great tradition and, at the same time, work to not pack on the pounds from some of those extra calories you’re probably consuming Thanksgiving day. 2. Focus on Protein Another one of my Thanksgiving health tips when you’re trying to lose weight or just keep the weight off these holidays is to focus on more good, quality protein foods. Turkey is amazing. It’s full of tryptophan, protein and other amino acids that can really support your immune system, which can help improve your mood. There are a lot healthy benefits of turkey so when you’re loading up that plate Thanksgiving Day, pack on the turkey. For instance, in addition to providing protein with fewer calories and less fat than beef and the tryptophan that helps the body make niacin and serotonin — which helps your mood — turkey contains selenium, phosphorus and B vitamins. Selenium benefits include its role as a powerful antioxidant that regulatesthyroid hormone metabolism and reproduction. With almost half of the daily recommended value of selenium in a serving, turkey is an excellent selenium source. As a food high in phosphorus, turkey also helps the body make protein and use carbs and fats, thus helping prevent weight gain. Throw in the beneficial B vitamin content — namely niacin, vitamin B6 and riboflavin — and turkey also benefits digestion, brain development, immunity, metabolism and red blood cell production. So have the turkey piled high, go easy on the gravy, go easy on the stuffing, and add lots of turkey and then lots of good vegetables to your Thanksgiving plate. If you can get some good protein in there — even things like deviled eggs that you can make as healthier options — that’s one of the best Thanksgiving health tips I can offer. So again, I highly recommend loading up on the turkey if you want to keep the weight off here Thanksgiving day. Plus, as an added benefit, you can make so many healthy, delicious leftover turkey recipes that help limit weight gain and keep those pants from getting too tight! 3. Monitor Your Meals Last but not least on the Thanksgiving health tips list, if you want to really keep weight off on Thanksgiving Day, monitor your meals. Pumpkin pie is fine as is a little bit of cranberry sauce — like my Cranberry Sauce with Pecans recipe — but really try and stick to one piece during the day. Also, on Thanksgiving morning, wake up and consume a superfood shake. You’re probably going to overeat at that big Thanksgiving meal — and maybe even with the leftovers that night — but if you can still wake up and get a good, healthy, quality breakfast, that’s going to help you keep the weight off. Don’t eat a lot of carbs in the morning — you’re probably going to get more carbs in the afternoon. Instead, I recommend a healthy smoothie recipe with a good, quality protein powder, some coconut milk and maybe like half a cup of berries — but really limit your carbohydrates in the morning. That’s going to allow your body to burn more carbs later on in the day. If you do those three things, you’re not going to pack on the weight. If you overeat a little bit, that’s fine — just get back on your horse on Friday or Monday. Have a blessed Thanksgiving. To read the original article click here. For more articles from Dr. Axe click here.

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Good Mental Health and Better Sleep for the Physically Active

AHA Publisher — Thu, 29 Oct 2020 07:00:26 +0000

Norwegian University of Science and Technology (NTNU) via Newswise – In the middle of the pandemic this spring, researchers at the Norwegian University of Science and Technology (NTNU) conducted a survey among members of Kondis, a Norwegian fitness training organization. Since this survey was sent out in the middle of the lockdown in Norway, participants were asked whether they had changed their exercise habits as a result of the COVID-19 pandemic. The aim of these initial analyses was to map mental health and sleep problems, and to investigate whether changes in exercise habits had consequences for sleep. “Not surprisingly, we found that the incidence of anxiety and depression was significantly lower in this relatively fit sample than among other people. And this was the case despite the fact that we conducted the survey in the middle of the toughest part of the COVID time,” says associate professor Linda Ernstsen from NTNU’s Department of Public Health and Nursing. These findings come as little surprise to the researchers. The connection between physical and mental health has been known for a long time, not least through the 240 000 people who have participated in a series of health studies starting in 1984 called the HUNT Surveys. But the new study still offers some surprises, especially related to the fact that a lot of people changed their exercise habits this spring. Ernstsen carried out the study together with project manager and associate professor Audun Havnen from NTNU’s Department of Psychology. “It was surprising that so many people increased their amount of exercise during the coronavirus pandemic. Since people were encouraged to avoid public spaces and stay home, the fact that so many used the extra time they had to move more was a positive effect,” says Havnen. This survey is the first of three to be conducted among Kondis members. The overall goal of the questionnaires is to study the relationship between different aspects of physical activity, mental health and quality of life in a sample assumed to be fit, and how this changes over time. Although active people generally suffer less depression and anxiety than others, some of them still do get depressed and anxious. When COVID-19 struck this spring, many Kondis members modified their training habits, regardless of whether they were struggling with mental health problems or not. You would think that this change would affect their quality of sleep as well. But that didn’t happen. “We thought the connection between mental health and sleep problems would be more pronounced in people who changed how much they exercised. But we found no differences,” says Ernstsen. The two groups were thus affected in exactly the same way, regardless of changes in their exercise habits. This doesn’t mean that there is no connection between mental health and sleep, even in this active group. “We found a connection between anxiety symptoms and sleep problems and a connection between depressive symptoms and sleep problems,” Ernstsen says. People with depression and anxiety consistently sleep less well than others. This is true for the most physically fit among us as well. “Since all the participants answered the questions at the same time this spring, so far we only know that there’s a connection between physical activity, mental health and sleep. To investigate what leads to what, we’ve invited the participants to take the survey again after six and twelve months to study changes over time,” says Havnen. To read the original article click here.

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How to Stay Active and Eat Healthy During Coronavirus Pandemic

AHA Publisher — Sun, 29 Mar 2020 07:00:19 +0000

University of Nevada, Las Vegas (UNLV) via Newswise – As local, state, and federal public health officials continue to urge social distancing as the best way to stay safe from the coronavirus pandemic, Americans across the country are hunkering down in their homes and finding ways to adjust to the new, albeit temporary, restrictions on daily life. One in five U.S. residents have been ordered to stay at home, with the most stringent directives coming from California… and New York State… Nevadans were asked to stay indoors, and venture out only for essential services such as trips to the grocery store. Exercising at your neighborhood gym or community pool is also prohibited. As movement – quite literally – is grinding to a halt, and the lines at grocery stores continue to remain long, we sat down with two experts in UNLV’s School of Integrated Sciences to offer suggestions on how to remain physically active and continue to add nutritious foods to your diet. Samantha Coogan, director of the Didactic Program in Nutrition at Dietetics at UNLV, said it’s still possible to fix our plates to the USDA MyPlate standard, even if the stock at the local grocery store isn’t as healthy as it usually is. John Mercer, professor and acting chair of Kinesiology and Nutrition Sciences, said it’s still possible to add movement to your daily life, even if your car is parked in the garage. Q: As public health officials continue to urge social distancing, and as people decide to stay at home, what are some easy ways that people can eat healthy meals at home? Answer (Samantha Coogan): Given what’s available in the food supply, you should still be able to fill 1/4 of your plate with a protein source (remember, plant-based proteins, such as quinoa, work here too), 1/4 of the plate from whole grains, and the rest with vegetables and little bit of fruit (frozen or canned work for each). Don’t forget about nuts, nut butters, seeds, and legumes, too! They’re shelf-stable – if stored properly – and provide protein, unsaturated fats, and some electrolytes. You can easily add these to oatmeal, salads, other grain dishes like rice, amaranth or quinoa, or even smoothies. One practice is to batch make your dishes and recipes, and then freeze them in order to reduce food waste. Many recipes are more difficult to cut into smaller portions, so sometimes batch cooking is a more practical option – plus, you’ve done most of the work up front and can reheat meals as the week progresses. You can also try freezing certain foods until you’ll need them, such as breads, buns, and rolls. The last thing you want is for your food to go to waste. As a backup, I would also suggest stocking up on some protein shakes, especially if meat supplies start to run low. It’s an easy way to add a little protein to your diet! Q: How important is it to incorporate healthy foods into your diet in a time like this? How do healthy diets contribute to your overall health? Answer (Samantha Coogan): Incorporating healthy foods into your diet during a quarantine scenario is probably more important than at any other time due to the drastic shift in our day-to-day activities. By being mandated to remain home, most of us will likely burn far fewer calories than we normally do simply by reducing our usual physical activity. You no longer have that walk from your car to the office, or those errands to run on Saturday morning and afternoon. Being isolated can also be lonely, and keeping up with a healthful diet is one way to combat signs and symptoms of depression. There is a huge connection between physical and emotional well-being, and when you feel good in one regard, it’s much easier to feel good in the other. Q: What are some ways to incorporate variety into your meals, especially if you’re having difficulty finding a variety of foods at the grocery store? Answer (Samantha Coogan): Safety is of utmost importance, so I’d recommend frozen and/or canned fruits and vegetables. Frozen fruit and vegetables are close to fresh varieties because they are required to be blanched or ‘shocked’ in boiling water for at least two minutes prior to freezing in order to preserve as many nutrients as possible. With canned fruits and vegetables, be sure to rinse them thoroughly to remove any excess sugar and sodium used during the canning and preservation process, and whenever you can, choose canned fruit in water rather than syrup. If you purchase fresh fruits and vegetables, please be sure to wash them thoroughly. I’d also recommend freezing hard-boiled eggs. Additionally, I’d try incorporating egg alternatives, such as egg beaters or other liquid and powdered eggs. After purchasing meat, poultry or dairy, try freezing it right away and then thaw as you need it. Additionally, try not to overcrowd any one area of your fridge or freezer – too much food in that space can cause for your foods to warm up and sit at unsafe temperatures. Try to ensure you have some airflow between your food items. Q: How important is it to remain physically active at this time? How can I start a new workout routine, or maintain my current levels of exercise when my local gym is closed? Answer (John Mercer): Regular exercise is a good way to manage and lower stress levels, and keeping up with a workout routine might be even more important now to eliminate some of the mental stress you may be feeling. It’s also important for us to make sure our immune systems are active and healthy in a time like this, and exercise is a big part of that. If you’re just getting started with exercise – in a normal situation – we would recommend that you surround yourself with those who share the same value. But we’re not supposed to be around other people right now. I’d recommend following Twitter, Instagram and Facebook accounts of people who regularly exercise; surround your social media with people who live that active lifestyle. Join a Facebook group or page, and engage with others on the kinds of workouts that they’re doing. As president of the Las Vegas Triathlon Club, we’re trying to keep our members engaged in regular physical activity even though upcoming races and events have been cancelled. It’s a challenging time, because sometimes having a race marked on your calendar is a motivator to get out and train. But right now, we have to recalibrate and re-think the motivation for exercise. We’re asking members to add, for instance, a running time or their mileage if they’ve gone on a run, or what they’re doing in terms of strength training. These are little pieces of motivation that will hopefully encourage our members to hop on that stationery bike, or to do a little bit of yoga in the living room. Q: What are some alternatives to a trip to the gym? Answer (John Mercer): Get outside! Go on a hike, a walk, or a run. Enjoy the local trails. It’s a fantastic time to be out in the Nevada desert, but be sure to practice safe social spacing. I always say that the best exercise is one that a person can do regularly and consistently. And being consistent is attainable if you find a workout program that you enjoy. If you enjoy walking, get out for a walk. If you’re not walking now, it’s a great way to start getting active. If you enjoy biking, jump on a bike – indoors or out. You could pull up a YouTube video of a yoga routine. With a lot of children being home from school, this is also a great time to introduce them to regular exercise. Find 30 minutes in the day to set aside for exercise. Obstacle courses are great, as are jumping jacks and pushups. Running around the cul-de-sac outside your home can also be fun. Make a game out of it! Answer (Samantha Coogan): Home workouts will become our new norm for a little while. Check out YouTube or Prime Video for body weight exercises, such as air squats, pushups, planks/side planks, or even dance, yoga and Pilates videos. Meditation and relaxation techniques are especially important in a time like this. Consider ordering resistance bands, foam rollers, ab wheels, or any other at-home equipment you could use to incorporate with body weight movements. This could be a really good time to change up your exercise regimen and try something totally new! To read the original article click here.

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