health benefits of exercise Archives - Amazing Health Advances

Slash Risk of Dementia up to 40% with THIS Science-Backed Approach

The AHA! Team — Wed, 06 Aug 2025 05:03:21 +0000

Patrick Tims via NaturalHealth365 – Count to three. That’s how long it takes for someone in the world to develop dementia. The number of people living with this condition will double in just two decades. The good news? There are ways to defend against cognitive decline – nutrition, mental stimulation, and exercise, as highlighted in a study published in the British Journal of Sports Medicine. Aerobic exercise is one of the most powerful lifestyle factors for protecting brain health. Research shows that staying physically active can significantly lower the risk of dementia, making movement a key ingredient in lifelong cognitive wellness. So, how does exercise protect your brain? And what kind of workout is most effective? Let’s dive in. Exercise: A powerful defense against dementia The fight against dementia starts with movement. Research shows that high cardiorespiratory fitness (CRF) can lower the overall risk of dementia by 40% and even reduce risk by 35% in those genetically predisposed to the condition. Why? Because exercise strengthens both the heart and lungs, two key players in maintaining cognitive function. Drawing from the UK Biobank data, a new study analyzed over 61,000 adults aged 39 to 70 over 12 years. The findings were clear: Those with higher CRF performed significantly better on cognitive tests. Even individuals with a moderate to high genetic risk for dementia saw a 35% lower risk if they maintained high CRF. Participants with high CRF had a 40% lower overall risk of developing dementia. On average, they also delayed dementia onset by 1.5 years. CRF – your body’s ability to deliver oxygen during exercise – directly impacts memory, processing speed, and cognitive resilience. Just six minutes of stationary cycling was enough to reveal these benefits in the study. While no single factor can guarantee protection against dementia, regular aerobic exercise is one of the most powerful tools available for preserving brain health and reducing the impact of genetic risk. Not all exercise protects against dementia – cardio is key When it comes to brain health, not all exercise is created equal. Cardiorespiratory fitness (CRF) is one of the most effective physical activities for slowing cognitive decline. However, knowing that aerobic exercise is one of the most powerful defenses against dementia is one thing – making it a consistent habit is another. The key is finding activities that you enjoy and can sustain long-term. Here’s how to seamlessly integrate CRF-boosting movement into your lifestyle: 1. Start small and build up If you’re new to aerobic exercise, start with 10-15 minutes a day and gradually increase the duration and intensity. A brisk walk around the neighborhood, a light bike ride, or even a short dance session in your living room can get your heart pumping. 2. Make movement a daily habit Schedule exercise like an important meeting. Whether it’s a morning walk, an afternoon swim, or an evening dance class, consistency matters more than intensity. The goal is to keep your heart and lungs working regularly. 3. Try fun, social activities Exercising with others can make it more enjoyable and sustainable. Join a dance class, sign up for a group swim session, or go on weekend hikes with friends. Social engagement is a brain booster, so combining it with movement creates a double benefit. 4. Take advantage of everyday movement You don’t need a gym membership to stay active. Take the stairs instead of the elevator, park farther from the store, or walk while taking phone calls. Small bursts of movement throughout the day add up. 5. Mix it up to stay engaged Variety prevents boredom and ensures you’re challenging different muscle groups. Alternate between cycling, power walking, swimming, and dancing to keep things interesting while maximizing CRF benefits. 6. Track your progress Using a fitness tracker or journal to monitor your activity levels can help you stay motivated and see your improvement over time. Even tracking how you feel mentally and physically after exercise can reinforce the habit. 7. Listen to your body The goal is lifelong brain health, so prioritize consistency over intensity. If you’re fatigued, opt for a lower-impact activity like swimming or a leisurely bike ride instead of skipping movement altogether. By making these small but meaningful changes, you’re not just improving your physical health but actively protecting your brain for years to come. Sources for this article include: BMJ.com Studyfinds.org Alzint.org To read the original article click here.

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Cancer Patients Benefit Greatly from the Right Type of Exercise, New Research Reveals

The AHA! Team — Fri, 23 May 2025 05:09:16 +0000

Sara Middleton via NaturalHealth365 – It’s safe to say that most American adults need to exercise more. In fact, according to the U.S. Department of Health and Human Services, about 80% of adults and adolescents fail to meet the daily recommended requirements for aerobic and/or muscle-strengthening exercise. It’s a grim statistic, considering that the many physical and mental benefits of exercise are well-documented, including the prevention of health problems like, heart disease, obesity, and cancer. Two recent studies highlight the profound impact of high-intensity interval training (HIIT) on cancer. Research published in the Journal of Physiology found that HIIT prevents cancer and can also slow tumor growth by increasing beneficial immune responses. Additionally, a 2023 randomized controlled trial in the Journal of Sport and Health Science revealed that HIIT significantly improves cardiovascular fitness, quality of life, and emotional well-being in breast cancer patients undergoing adjuvant endocrine therapy. Research results: A single HIIT session has a positive effect on cancer cells Research already shows physical activity improves outcomes for people with cancer. In one study, researchers set out to determine how exactly exercise can offer this type of beneficial effect. The researchers specifically wanted to understand how high-intensity interval training, or HIIT, affected people with colon cancer. HIIT is defined as short bursts of intense exercise followed by periods of rest. For their study, the researchers had 20 colon cancer survivors participate in HIIT exercise sessions. One session was defined as four-by-four minutes of work at 85–95% peak heart rate. The researchers then measured the participants’ blood serum levels. Half of the participants had their serum levels checked immediately before, immediately after, and 120 minutes after a HIIT session. The other half had their serum levels checked before the intervention and four weeks later (after 12 sessions). The authors found something promising: In the blood samples taken immediately after a HIIT session (but not while at rest 120 minutes later), the number of colon cancer cells decreased, and the number of cytokines (immune cells that help fight off infection and modulate inflammation) increased, including a cytokine called tumor necrosis factor-alpha (necrosis means cell death). The authors summarize their major takeaway as follows: “Repetitive exposure to these acute effects [of HIIT training] may contribute to the relationship between exercise and improved colorectal cancer survival.” In other words, if you regularly participate in HIIT exercise, you’ll get repeated exposure to the beneficial immune system changes that are present immediately after your workout! This is good news whether you’re currently being treated for cancer or simply trying to prevent it. How to get more HIIT into your weekly exercise routine Only 1 in 3 Americans get the recommended weekly physical activity (even though gym memberships have climbed steadily over the past two decades). But while modern life may seem ill-suited to a life of exercise and movement (we sit in chairs all day and too often plug into television and social media), adding in a few HIIT sessions to your week is relatively easy: They don’t require much time. If done correctly, you can get a great workout. The “high intensity” portion of the exercise session typically is 15 seconds – 4 minutes in duration, depending on your fitness level. They don’t require a lot of equipment. You can use simple bodyweight movements done in your living room. Movements like spinning on a stationary bike, squats, lunges or even “burpees” (squat, push-up and jump) can work well for you. High intensity movement is followed up with easier movement for the same amount of time (or longer – if needed – depending on your fitness level). This type of exercise can even accelerate weight loss for you. In fact, you burn a large amount of calories during AND after a HIIT session, thanks to a phenomenon known as excess post-exercise oxygen consumption (EPOC). The higher the exercise intensity, the greater the EPOC effect. So, while HIIT sessions are somewhat challenging, they’ll be over quickly – and they’re as effective as they are short-lived, making them a great value for your effort! Remember, we always recommend speaking with your physician or a qualified health coach before starting a new exercise routine. Sources for this article include: NIH.gov Wiley.com ACEFitness.org MayoClinic.org Cancer.org HHS.gov Statista.com To read the original article click here.

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20 Exercise Hacks to Sneak More Fitness into Your Day

The AHA! Team — Fri, 28 Mar 2025 05:19:10 +0000

Kissairis Munoz via Dr. Axe – Are you one of the millions of Americans who makes a New Year’s resolution to exercise more and then watch as the best of intentions falls to the wayside? If so, you’re not alone … but it doesn’t have to be this way if you take advantage of exercise hacks. While the Centers for Disease Prevention and Control (CDC) advises adults to get at least 150 minutes a week of moderate to intense aerobic activity (or about 20 to 30 minutes a day) plus two days of muscle-strengthening activity, the CDC has estimated that up to nearly 80 percent of Americans don’t meet these recommendations. Luckily, there’s a silver lining. A study in The Lancet found that just 15 minutes of exercise a week is enough to reduce mortality and increase life expectancy. 20 Exercise Hacks to Sneak More Fitness into Your Day Of course, adding more exercise to your routine when possible is even better, but let’s face it: While we can’t always carve out time in our busy schedules for a full-on workout session, each of us can find, at a minimum, those 15 minutes a week … and often several times a week. Still dreading the idea of hitting the gym? Below are some excellent exercise hacks to sneak more exercise into your day. These exercise hacks will have you and your family getting active in no time, even while traveling or strapped for time. Effective exercise hacks 1. Add interval workouts Maximize your time and burn more calories with burst training. This method combines short bouts of high-intensity interval training exercise with recovery phases, helping you burn fat faster while improving cardiovascular fitness. 2. Explore your own town Chances are there are quite a few low-cost fitness activities where you live, and they don’t have to feel like work! Explore local hiking trails. Take a walk in a neighborhood you haven’t spent much time in. Try area pools. See what fun fitness activities your community center might be hosting. 3. Switch up your commute The average American may spend up to 38 hours a year commuting to work. Why not make your commute work for you? If you work in a city where you take public transportation to work, consider getting off the train or bus a stop early and walking a few extra minutes. After a few days, you won’t even notice the distance. Are you lucky enough to live within walking or biking distance to work at least a few days a week? Trade your subway pass for comfy shoes, and hit the pavement! Commuting by bicycle to work, separately from biking during leisure hours, has been linked to a reduction in cardiovascular disease and mortality risk. If driving is inevitable, try parking several blocks away or as far away from the entrance as you can in the parking lot. 4. Have walking meetings Let’s face it: Meetings can be long, tedious and oftentimes unproductive. Give your team a breath of fresh air (literally) by instituting walking meetings. Take a brisk walk while you have weekly catchups or go over project logistics. You might even find new solutions to old problems. A 2014 study found that walking while talking can increase creativity by as much as 60 percent. 5. Walk the dog Instead of delegating walking the family pet to your children, start and end your day by taking Fido on a brisk stroll. Walking your dog can burn some extra calories, and walking as little as 10 minutes a day can help with longevity. Even better? Head to the dog park, and toss a ball around, too. 6. Meet friends for workouts You might be planning on squeezing in a workout, but then a friend you haven’t seen in a while invites you for happy hour. Instead of choosing between a social life and fitness, combine the two. Meet friends for a fitness class or jog around the neighborhood instead of brunch or drinks. Not only will you get in quality time and a workout, but your wallet will thank you, too! 7. Take the stairs Firm up your glutes and increase your heart rate throughout the day by nixing elevators and escalators and taking the stairs instead. Whether at the office or the shopping mall, you’ll be surprised by how quickly those extra flights of stairs add up throughout the day. 8. Get moving throughout the day When most of us are obligated to be at our offices from 9 a.m. to 5 p.m. (or longer!), we have to make the most of our situations. Instead of writing a co-worker an email or picking up the phone, walk to that person’s office and chat face to face. Take a walk at lunchtime instead of eating at your computer. These exercise hacks and their short distances really do add up to quite a few extra steps a week. 9. Keep the car in the garage Running errands around town? Save on gas, and walk or take a bike ride short distances instead. 10. Do vacations a different way Stepping out of your daily routine doesn’t mean your workout plan has to fall to pieces. Skip the big-bus city tours, and explore a new city by taking a walking tour instead. Seek out hotels with gyms or partnerships with local fitness centers as well, or plan a vacation around an activity you’ve been interested in. If you’ve been wanting to run a 10K, sign up for one in a city you’re excited to visit. Have you been wanting to work on your arm balances? Seek out a yoga retreat. 11. Schedule workouts Scheduling things with a date and time, instead of tacking it on to a never-ending to-do list, is a more effective way of tackling projects. Schedule workouts, and set an alarm for them the same way you would a meeting or dinner date. 12. Get the kids involved One reason people often think they don’t have time for exercise is because they can’t get away from the children long enough to get a workout in. Why not bring them along?! Have your kids do a modified version of a HIIT workout DVD with you. Take them to the park to shoot hoops or play soccer. Beat the heat, and go swimming together in the summertime. Not only will you spend precious time with your children, but they’ll also learn what a healthy lifestyle looks like. 13. Use social media to your advantage Facebook is good for more than seeing what your old high school classmates are doing. Use your social networks to hold yourself accountable. You’ll be more likely to get up for that early morning run if you posted about it the night before. You can also use it to recruit friends to join you on your fitness journey, whether through physical activity in real life or just cheering each other on. 14. Get fit while you watch TV Instead of curling up on the couch with snacks while you clear out your DVR, use the time to squeeze in some exercise hacks. Bodyweight exercises like jumping jacks, high knees, planks, pushups, crunches and more can all be done with zero equipment. Add some weights for even more of a burn. 15. Track your progress If you’re someone who works best with visuals, investing in a pedometer might be for you. It’ll track your steps, show your day-to-day progress and encourage you to sneak in a few extra steps a day. 16. Make exercising fun Turning exercise into a daily habit is difficult if you’re not having fun. Find the activities that you enjoy, and don’t worry about what’s “trendy” or not. Whether it’s Pilates, skiing, running, hiking, swimming or something totally different, choosing workouts that you actually like makes all the difference. It doesn’t feel like exercise when you’re having a great time. 17. Try something new Don’t limit yourself to just those exercise hacks that you’re familiar with. Try a new workout class, or join your friend in that crazy color race. While every workout might not be your favorite, you just might find something different you like, and it’ll keep your muscles guessing. 18. Keep it cheap Working out doesn’t have to be expensive. Workout DVDs and YouTube videos are great ways to add variety to your fitness routine and usually require little to no equipment. From Pilates to cardio workouts to strength training, you can find a video or channel that fits your interests. 19. Set a goal When you’re working toward something in particular, it’s easier to stay motivated. Have you wanted to start logging more miles? Sign up for a local race to ensure you hit the track. Do you want to build up to arm balances in your yoga practice? Commit to spending a few minutes a day doing pushups to build strength. It’ll feel that much sweeter when you reach your goal, and then set a new one! 20. Use an app for that Is there anything smartphones can’t do? Put yours to work with a fitness tracker. Use interval timer alarms to get in short exercise bouts throughout the day, download apps with dedicated workouts or clock miles as you go for a run. Adding a little more exercise to your daily lifestyle doesn’t have to be a chore or boring. With these 20 exercise hacks, you’ll feel fitter and reach the recommended amount of weekly exercise in no time! To read the original article click here.

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The Big Cardio Lie Continues…

The AHA! Team — Mon, 24 Mar 2025 05:32:07 +0000

Al Sears, MD, CNS – The Big Cardio Lie Continues… For 10 years, long-distance runner Ryan Hall held the U.S. record in the half marathon. He was the first person to break the one-hour barrier in that race. And his time in the Boston Marathon remains the fastest for any American athlete. Ryan trained hard. And he trained often. Until he was forced to retire at the age of 33 because his strength was sapped and his fatigue extreme. By the end of his career, the 5’10” former Olympian weighed a paltry 127 pounds. He admits his grinding workouts left him “weak and underdeveloped.” Today, he’s gained almost 40 pounds of pure muscle — and says he couldn’t be happier. His new workout routine includes intense drills with short rest periods between sets. More on that in a moment… Most of the running world was shocked when Hall retired at such an early age. But I wasn’t at all surprised when I heard. You see, along with being an anti-aging doctor, I’m a certified personal trainer. I spent years working with athletes. And I saw what long-distance running and endurance training did to their bodies. This type of cardio exercise causes your muscles to simply waste away. “Cardio” is short for cardiovascular endurance training. It’s the idea that you have to raise your heart rate for a long duration. It’s when you spend 45 minutes on a treadmill, run for miles a day, or take an hour-long aerobics class. This kind of exercise is just not natural. Our ancestors didn’t go jogging. They had short bursts of action, followed by longer periods of rest. And it’s how they stayed strong and healthy with powerful muscles. Unlike the stressed-out, weak muscles of long-distance runners like Ryan Hall. Endurance exercise quickly burns through carbs and fat. This forces your body to break down muscle to help meet energy needs. It also uses your smaller, more oxygen-efficient muscle fibers and ignores your larger, more powerful muscle fibers that actually trigger muscle-building. One study showed that the muscles of marathon runners actually shrink. When the muscle biopsies of marathon runners were analyzed, researchers found their muscle fiber size had decreased and atrophied.1 The way to build strong muscles that keep you healthy is to shorten the duration of your exertion but increase the challenge. That’s the philosophy behind my PACE principle. PACE stands for Progressively Accelerating Cardiopulmonary Exertion, and the concept is pretty simple: short, progressively accelerated bursts of intense exercise followed by rest. And the research proves it works… One study followed women over the age of 80. Three times a week they did short but intense exercise routines similar to PACE. After just 36 sessions they increased their lower-body muscle mass by 26% and their leg muscle power by 31%.2 There are a lot of ways to do PACE, but for building strength, your best bet is to do resistance training exercises. But you don’t need to use weights or join a gym. Your body is the only equipment you need. I’m talking about calisthenics, which use the resistance of your own body weight to make you stronger (they’ll help you burn extra fat, too). And you’ll see and feel results almost immediately. In one study, 21 frail, elderly subjects took part in resistance training. After just 11 weeks, their muscle fiber increased by up to 60%.3 But another study really made me sit up and take notice… In this study, researchers took muscle samples from both young and older adults. The seniors were 59% weaker at the start of the study than the young people. The older group did resistance calisthenics three times a week. After six weeks, the older group improved their muscle strength by about 50%. But there was an even more remarkable side effect. Their muscle tissue was rejuvenated. In fact, most of the genes that express aging were reversed back to younger levels!4 Grow Your Muscles While Reversing Aging I’ve helped hundreds of people increase muscle mass with my PACE principle. To get the biggest impact in the shortest amount of time, I recommend starting with one of the largest muscles in your body. Those are the quadriceps on the front of your thighs. NOTE: Anyone can do PACE. You don’t have to be in great shape to start. That’s the beauty of this program. All you need to remember is that no matter where you start, you just need to keep increasing the challenge. And to rest and recover fully between each period of exertion. Here’s one of my favorite quad-builders: Jump Squats Start with your body crouched, feet together, arms extended down, head straight and level. From this position, straighten your legs and jump upward as high as you can into the air. Once you have landed, quickly return to your original starting position, taking care not to lose your balance throughout the exercise. Repeat. It will take you a few sessions to build up your stamina. Start slowly. If you’re a beginner or have trouble with your knees, you can take out the jump and just push yourself up on your toes. Take plenty of time to build up your strength, endurance and balance gradually. Rest and recover between sets. At first, you’ll have to take longer breaks, but they’ll get shorter as you rebuild your natural strength. To Your Good Health, Al Sears, MD, CNS References: Trappe S, et al. “Single muscle fiber adaptations with marathon training.” J Appl Physiol. 101:721-727, 2006. Raue U, et al. “Improvements in whole muscle and myocellular function are limited with high-intensity resistance training in octogenarian women.” J Appl Physiol. 2009;106(5):1611-7. LaStayo P, et al. “The positive effects of negative work: increased muscle strength and decreased fall risk in a frail elderly population.” J Gerontol A Biol Sci Med Sci. 2003; 58(5):M419-424. Melov S, et al. “Resistance exercise reverses aging in human skeletal muscle.” PLoS ONE. 2007; 2:e465. To read the original article about The Big Cardio Lie click here.

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10 Genius Hacks to Sneak in 20 Minutes of Outdoor Exercise

The AHA! Team — Tue, 23 Jul 2024 08:27:28 +0000

Dr. Don Colbert – Feel too busy to get in a good workout most days? We feel it too. While outdoor exercise is extremely important, it also feels like one more thing we have to add to our already-too-busy lives. Thankfully, we’ve got 10 genius hacks to help you! Not only can you pick just 4 of these to get in outdoor exercise, but each of them is also extremely beneficial to your health. Some of them will help you break up a sedentary workday. Others will help you get outside into natural light in the morning. Some will encourage high heart rates, and others flexibility. Why add these exercise hacks? Not only is exercise great for our muscles, hearts, and brains, outdoor-activity specifically has been shown to improve mood and depression (1). What’s more, if the sun is shining, your body will make Vitamin D, an immune-stimulating vitamin. The exercise itself also provides immune-enhancing benefits, so it’s a double shot of health for your body (2). Ready to get going? Just choose 3 or 4 of these each day to get 20 minutes per day. You can stick with the same ones day after day, or mix it up. But, if you’re not already intentionally moving every day, this can help you get started (or add to what you’re already doing). You’ve got this! 10 Genius Hacks to Sneak in 20 Minutes of Outdoor Exercise 1. Get a Jump Rope and Head Outside Got 5 or 10 minutes in the morning? If so, get yourself out into the sunshine while it’s not too hot, and start jumping! Even 5 minutes of jump rope can get your heartrate up, give you as good a workout as running, plus work your abs and arms. If you haven’t jumped rope in a while, don’t worry if it feels impossible at first. It’s tough. But, keep trying. Before you know it, you’ll be able to put 100 jumps in a row without stopping. Also, you can mix it up! Try jumping on both feet together, running in place, one foot at a time, scissoring front to back, scissoring side to side, and more. 2. Walk Hills in Your Neighborhood or an Adjacent One Are there hills in your neighborhood, an adjacent one, or on the way to work? If hills are readily available, walking or hiking them is an incredibly effective workout. Not only does it provide cardiovascular benefits, but walking uphill strengthens muscles similar to resistance training. If you’ve got ten minutes, try walking up for 6 minutes, and return back in 4. This is a quick, powerful option! 3. High Intensity Intervals in Your Yard Got 10 minutes when you return home? You can get a ton accomplished in 10 minutes with high intensity intervals. Try these outside in your yard or patio area: Squat down and jump up, jumping jacks, lunges, push-ups, high-knee running in place, sit-ups, jumping up with knees to chest, front kicks, back kicks, and others. You can find many high interval workouts online or on apps. These moves are up to twice as effective as running in terms of calorie burn and cardiovascular benefits. 4. Dust off Your Bike Got a bike? Get on it and head out! A 10-20 minute bike ride can clear your head, make you smile, work your whole-body, and get your heart rate up. You don’t have to have aspirations to be a great cyclist. You can ride around your neighborhood, on a bike path through a park, to and from work, and more. Cycling is a great way to add exercise and enjoy the outdoors. 5. Have Walking Meetings If you have regular work calls or social calls (with your mom or daughter, perhaps), turn them into walking meetings! If you’re able, walk while you talk. Many of us spend 10 minutes or more on phone calls that could take place indoors or out. Take advantage of this time and work your body while you talk! 6. Make the Stroller Your New Workout Partner If you’re a parent or grandparent, you can use a stroller to your advantage. Both you and your child can enjoy the sights and sounds of the outdoors when you go for a walk. What’s more, if you’re able to add uphill walking, you’ll get a great stroller workout. It can also be a wonderful time for talking to your child, counting stop signs, fire hydrants, mailboxes, and more. 7. Enjoy a Park or Open Space Do you know of a beautiful park or open space in your town? Many of them have great walking trails or sidewalks. Whether you see geese, squirrels, kids, sunrises, or others on your walk, you will enjoy many benefits of being in a natural setting. Figure out how to fit this into your day, whether you choose one that’s in route to your work, errands, or other activities. 8. Walk Stairs at an Outdoor Stadium Many towns and cities have outdoor stadiums, amphitheaters, or stairs that are available to public use. If you can find one, take advantage of it and walk up and down the stairs or bleachers. This will give you a chance of scenery and a change of pace! 9. Walk for Your Lunch and Breaks Just like walking during your meetings, you can also walk outside during your breaks. As much as you can, reduce your daytime sitting by standing, or even better, walking. Not only will taking a short 5-10 walk break outside increase your alertness and focus, it supports cardiovascular health (3). 10. Lay Your Yoga Mat Down Outside Did you know that flexibility is vital to overall health and cardiovascular health? Did you also know that adults naturally lose trunk flexibility every year they age unless they proactively work on it? It’s true! Combat inflexibility by focusing on stretching or yoga. Even better, do it outside while the sun comes up. Not only will this support your physical health, but getting natural light early in the morning supports your sleep-wake cycle. Bottom Line Outdoor exercise is great for your mind, body, and soul. Choose to exercise with others, while talking on the phone, or by yourself. Add exercise during sunrise, during the day to break up sedentary hours, after dinner, or whenever you can. Most importantly, choose activities you enjoy. Make this summer your most active summer! To read the original article click here.

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Can Exercise Slow Mental Aging? The Answer May Surprise You

AHA Publisher — Wed, 23 Feb 2022 08:00:02 +0000

Lori Alton via NaturalHealth365 – For the 6.2 million Americans currently affected by Alzheimer’s disease, the condition can be truly debilitating – interfering with judgment, distorting personality, erasing precious memories, and torpedoing the potential of many seniors to live independently. While pharmaceutical treatments for Alzheimer’s disease and dementia have yielded disappointing results, brand-new research – involving a simple, natural intervention – might provide a ray of hope. In a just-published study from UC San Francisco, researchers examined the potential of regular physical activity to maintain healthy cognition and memory in elderly individuals. Let’s look at the encouraging findings. Physical Activity Alters Brain Chemistry and Protects Function The study, published last month in the journal Alzheimer’s and dementia, involved the postmortem examination of 404 elderly patients from the Memory and Aging Project at Rush University in Chicago. The project had tracked the later-life physical activity of the participants, who had agreed to donate their brains after death. The scientists found that the patients who had stayed physically active had more of a certain type of protein that enhances the connections (or synapses) between neurons – promoting healthy thought processes and memory and allowing participants to maintain cognition late in life. Lead author Kaitlin Casaletto, PhD, a neuropsychologist at the Weill Institute for Neurosciences, announced that the research was the first to use human data to show that synaptic protein regulation was linked to physical activity. Even more significantly, the synaptic improvements were responsible for beneficial cognitive outcomes. Not only that – but they could potentially ward off dementia, Dr. Casaletto noted. “Synaptic health can support the brain against Alzheimer’s disease,” she concluded. “Warring Proteins” – Presynaptic Protein Diminishes the Harm From Toxic Brain Chemicals Researchers believe that a pair of proteins – amyloid and tau – are deeply implicated in the development of Alzheimer’s disease. But, the true science behind this theory has yet to prove it. In fact, there are some experts that say these proteins might be trying to protect the brain from toxic substances. Having said that, amyloid proteins can accumulate in the brain, causing cellular dysfunction and cell death, while tau proteins can form harmful neurofibrillary “tangles.” But, the study showed that having higher levels of “presynaptic proteins,” such as synaptophysin, led to good synaptic connections. By the way, it turns out that a synapse is more than just a “connection” between neurons. It is actually the site where the process of cognition occurs, Dr. Casaletto explained. In addition, the presynaptic proteins brought about by exercise help shield the brain from the damaging effects of amyloid and tau. Even when the brains of deceased individuals were laden with pro-inflammatory amyloid, and tau proteins, the protective impact of exercise could still be seen. Physical Activity Awards a “Jackpot” of Health Benefits Clearly, the study makes a case for the merits of exercise in preserving cognitive ability. Of course, scientists already credit regular physical activity with a “laundry list” of benefits. In addition to improving synaptic function, regular exercise can help alleviate oxidative stress, inflammation, and mitochondrial dysfunction, setting the stage for Alzheimer’s disease and other forms of dementia. And regular exercise can also help reduce both depression and obesity – additional risk factors for Alzheimer’s disease. Other health bonuses include increased energy metabolism, better circulation, improved glucose metabolism, and the release of “feel-good” brain chemicals, including endorphins. Just about every health expert will suggest 30 to 60 minutes of aerobic exercise – such as power walking, jogging, or biking – several times a week to help maintain reasoning and learning skills, sharpen memory and possibly delay the onset of Alzheimer’s disease and age-related cognitive decline. Before you begin a new workout routine, though, consult your integrative physician or a health coach – who can help you find a program that’s right for you. Slow Mental Aging With Natural Techniques Nutrients and supplements that promote cognitive function and accurate memory include rosemary, ginkgo biloba, lion’s mane mushrooms, acetyl-l-carnitine, Panax ginseng, vitamin C, curcumin, and omega-3 fatty acids, such as EPA and DHA found in fish oil. In addition, B vitamins – particularly vitamin B12, vitamin B9 (folate), and vitamin B3 (niacin) – can help break down homocysteine, a pro-inflammatory amino acid implicated in poor heart function. As always, though, check with your trusted integrative doctor before supplementing. Generally speaking, the Mediterranean diet – featuring antioxidant spices, healthy monounsaturated fats such as olive oil, fruits, vegetables, legumes, nuts, and limited amounts of high-quality protein – has been linked to a reduced risk of Alzheimer’s and other neurodegenerative conditions. (It has also been associated with a lower incidence of heart disease as well as longer life – so many healthcare providers suggest this healthy way of eating is a win/win). Of course, getting sufficient sleep, managing stress through natural methods, staying well hydrated with pure, filtered water, and reducing exposure to environmental toxins and metals (such as aluminum) can all help support healthy cognition and memory. “You’re only as old as you feel,” according to the old adage. But, when you consider the effects of aging on the brain, it might be more accurate to say: “You’re only as old as you THINK.” As the latest study suggests, elderly people who continue physical activity may have an “inside track” on staying (cognitively) youthful. And that’s something to think about. Sources for this article include: Wiley.com ScienceDaily.com LifeExtension.com NIH.gov NIH.gov NIH.gov EverydayHealth.com To read the original article click here.

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