Brain Power Linked To 45 Minutes of Resistance Training

 

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I read an article about “experts” wondering how much exercise you need to keep your brain sharp. The experts answer it is unknown.

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Not true!  I once again felt like a kid raising my hand again in school, only to be told, “Let someone else answer, Maria.”   Finally, when no one else does, I get to answer.

45 minutes!

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A new study published in the British Journal of Sports Medicine by Joseph Northey, University of Canberra in Australia is the first to identify the key role played by resistance training, such as weights or core strength activity, in boosting brain function. 

 

And 45 minutes is how much you need to keep your brain sharp. I can’t say this is the first study because Super Body, Super Brain is all about how resistance training combined with aerobics is what fosters neurogenesis (new brain cell growth).

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They say until now, research focused on aerobic exercises like swimming, cycling, fast walking or jogging, as being good for the brain.

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They now believe, however, that resistance training benefits the brain in different ways, stimulating additional areas of growth.

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Study confirms it’s 45 minutes of resistance training for people in fifties or over.

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The 45 minute mark of any activity is when you feel most alert and decisive.

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Other brain benefits include slowing down cognitive decline.

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Joseph Northey, who led the research at the University of Canberra, says doctors should be proactively prescribing exercise as a form of preventative medicine.

“Even exercising on one or two days of the week seemed to be effective, but the most important thing we found was the intensity of the exercise,” he said.

“It should be moderate, but aiming to get some vigorous intensity in there as well.”

In the April 2017 meta-analysis, University of Canberra researchers analyzed results of 39 previous studies on exercise and cognitive function in adults age 50 and older.

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Although the studies look at different types of exercise, they all came to similar conclusions when compared side-by-side:

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Getting up and moving at a moderate intensity for at least 45 minutes at a time was linked to improved cognition (memory and overall brain function included) — and the more days a week that person squeezed in those 45-minute sessions, the greater cognitive benefits they reaped!

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Researchers also found aerobic exercise helps with learning, reasoning, reading, thinking.  Resistance training helps with organizing, planning and memory.

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They recommend  mixing aerobic exercise and resistance training for best results.

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Your 45 minutes can include walking, cleaning, bike riding, gardening, swimming, golf, tennis, dancing, bowling, shopping or anything else that gets you moving.
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People work out for their body, but having a sharp mind is even more attractive.

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It looks like my friend’s books are ahead of their time.

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Michael Gonzalez-Wallace, author of Super Body, Super Brain already stated resistance training causes neurogenesis (new brain cells grow) and backed it up with scientific research. Dr. Gregory Lombardo from Columbia University, who serves on the board of Super Body, Super Brain with me, recommends it to patients.

I highly recommend reading:

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Super Body, Super Brain by Michael Gonzalez-Wallace

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The Brain Mechanic by Spencer Lord

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New Study: High Tech Baby Monitors

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SO MANY NEW SMART PHONE MONITORS AIM TO GIVE PARENTS PEACE OF MIND.

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BUT A RECENT STUDY LOOKS AT THEIR REAL SAFETY AND EFFECTIVENESS.

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DOCTOR KIMBERLY GIULIANO OF CLEVELAND CLINIC CHILDREN’ S DID NOT TAKE PART IN THE STUDY, BUT SAYS ONE OF THE BIGGEST CONCERNS DOCTORS HAVE ABOUT THESE MONITORS IS THEY’ RE NOT REGULATED.

CG: Dr. Kimberly Giuliano/Cleveland Clinic Children’s [19:10:35-19:10:47] “They are not tested and regulated by the FDA, so they don’ t have to go through the same rigors that medical equipment would. So it’ s quite possible that something could happen to a child that the monitors wouldn’ t necessarily pick up on.”  [00:12]

THE TYPE OF MONITORS STUDIED ARE THOSE WITH SPECIAL SENSORS TO ALERT PARENTS WHEN THERE IS A PROTBLEM WITH A BABY’ S PULSE OR HEART RATE.

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STUDY AUTHORS EXPRESS CONCERN OVER THESE MONITORS TRIGGERING FALSE ALARMS, WHICH CAN CAUSE UNNECESSARY STRESS TO PARENTS AND BABIES.

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DOCTOR GIULIANO SAYS WHEN IT COMES TO MONITORING A HEALTHY BABY, A DEVICE THAT WILL AID YOUR ABILITY TO HEAR OR SEE THE BABY IS ENOUGH.

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SHE SAYS VIDEO MONITORS HELP BECAUSE WHEN YOU CAN SEE THE BABY ON YOUR SMART PHONE SCREEN, YOU CAN SEE IF THEY’ RE JUST CRYING BECAUSE THEY WANT TO BE HELD, OR BECAUSE SOMETHING HAPPENED AND YOU NEED TO GO IN AND HELP.

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WHAT MOST PARENTS AND DOCTORS WORRY ABOUT IN THE FIRST YEAR OF LIFE IS ‘ SUDDEN INFANT DEATH SYNDROME,’ WHICH IS AN UNEXPLAINED DEATH OF A SEEMINGLY HEALTHY BABY DURING THEIR SLEEP.

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DOCTOR GIULIANO CAUTIONS PARENTS FROM ALLOWING ANY MONITOR TO GIVE THEM A FALSE SENSE OF SECURITY.

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CG: Dr. Kimberly Giuliano/Cleveland Clinic Children’s [19:08:41-19:08:57] “The biggest thing that we’ re concerned about when babies are sleeping at night is SIDS, is ‘ Sudden Infant Death Syndrome,’ and that’ s silent. There’ s nothing that’ s going to show up on a monitor that’ s necessarily going to tell us that. So just because you’ re not hearing anything, doesn’ t always mean that everything is one hundred percent okay.”  [00:16]

DOCTOR GIULIANO SAYS THE MOST VITAL THING WHEN IT COMES TO LAYING BABY DOWN TO SLEEP IS TO RECALL WHAT DOCTORS CALL THE
‘ A-B-C’ S’ OF SLEEP.

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THIS MEANS A BABY MUST SLEEP ALONE, ON THEIR BACK, AND IN A CRIB, TO MINIMIZE THE RISK FOR ACCIDENTAL SUFFOCATION.  AGAIN, THAT’S:

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COMPLETE RESULTS OF THE STUDY CAN BE FOUND IN JAMA.

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(Media:  Cleveland Clinic News Service 9500 Euclid Ave. / JJN4-01Cleveland, OH 44195 Phone: 216.444.0141 “Study Looks at Safety, Effectiveness of High Tech Baby Monitors”April 26, 2017 Sound Bites/Voice Over Pathfire#: A)

It begs the question why a sensor product for newborns was able to raise $25M with no proof that sensors keep babies safe.  In fact, $3M of that funding came from the National Institutes of Health (NIH) –the government.

If the National Institutes of Health wants to conduct a study on how to prevent Sudden Infant Death Syndrome (SIDS) or how to keep newborns safe –why wouldn’t it perform an independent study.

In 2013, a Baby Monitor Sensor pad product was recalled after two babies died. The cord attached to the baby monitor’s sensor pad, which was placed under the crib mattress caused strangulation. There have been 7 reports of strangulation by baby monitor cords since 2002.

According to the CDC, almost 2000 babies die each year under SIDS circumstances.

Placing a foreign object inside the crib or worse on your baby with a sensor is not the answer.

Remember, the most effective thing you can do to help reduce your baby’s risk of SIDS, say pediatricians, is to maintain a safe sleep environment—and not one that involves complicated home monitoring devices.

“If sleep position and infant bedding are appropriate, there shouldn’t be much SIDS left to try to prevent with home monitors,” Dr. Alan Jobe of the Cincinnati Children’s Hospital wrote in an op-ed for the Journal of the American Medical Association in 2001.

Sixteen years later, the thinking remains the same. The American Academy of Pediatrics revised and expanded its SIDS prevention recommendations.

In addition to putting your baby to sleep on his or her back, APA recommendations include sharing a room with your infant but, crucially, not a bed; keeping baby’s sleeping area clear of any loose bedding, pillows, toys, or cords; and making sure your baby isn’t too warm when sleeping.

Nos. 12 and 13 on the APA’s list of guidelines?

“Avoid commercial devices marketed to reduce the risk of SIDS. … There is no evidence that these devices reduce the risk of SIDS or suffocation or that they are safe.”

And:

“Do not use home cardiorespiratory monitors as a strategy to reduce the risk of SIDS. … They might be of value for selected infants but should not be used routinely.”

(In fact, there’s some evidence that they might not be safe: In November, monitor behemoth Angelcare voluntarily recalled 600,000 under-mattress sensor pads after two infants died of strangulation when the cord attached to the pad wrapped around their necks.)

The point is clear: Infant monitors, even the newest generation of smartphone-friendly wearable tech, do not reduce the risk of SIDS.

Bottom line:  Exposing your newborn or infant to an unregulated sensor gadget placed so close to their tiny body isn’t deemed safe or advisable by physicians.

Safewise rates 10 Best Baby Video Monitors for 2017 here:
http://www.safewise.com/resources/baby-monitor-buyers-guide

 

Simple Ways To Improve Indoor Air

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American Architect, Interior Designer, Writer and Educator, Frank Lloyd Wright loved creating designs in harmony with the environment. Here’s how you can bring the outdoors in AND improve the air quality in your home for better health.

by ALEXA ERICKSON – APRIL 22, 2017

With people spending more than 90 percent of their time indoors, it makes sense that air quality matters.

There are various factors in many people’s homes working against this, however. From furnishings and upholstery to synthetic building materials and cleaning products, toxic compounds are being emitted all around you.

There’s also the concern of pollen, bacteria, and molds that need to be considered. And all of this, combined with poorly-ventilated spaces, such as a windows that have been painted shut in your apartment, it’s incredibly important that you become aware of ways to combat all that junk being inhaled.

 

Enter houseplants.

 

Though you may only have them to better your green thumb, or decorate your home with a sense of nature — which are both great reasons — they’re also extremely beneficial for improving air quality. According to NASA, plants’ ability to purify air makes them “nature’s life support system.”

Plants clean the air in your home by absorbing some of the particles from the air while also taking in carbon dioxide, which is then processed into oxygen through photosynthesis. Additionally, microbes in the potting soil of the plants also provide a cleaning effect.

Plants may even be more beneficial in the evening. Because they are void of sunlight to carry out photosynthesis during this time, their carbon dioxide output increases, therefore providing you with an abundance of oxygen. If you have anxiety, insomnia, or are just looking for a calming effect, the following five plants will aid you in a healthier home and better quality sleep.

Aloe Vera

Aloe vera is a great plant for someone new to the plant game, since it’s very easy to care for. This plant gives off plenty of oxygen at night, and, according to NASA, is capable of removing the pollutant formaldehyde.

Orchids

Orchids are stunning to look at, but they’re a whole lot more than just eye candy. Even when you can’t see them, they’re benefitting you by giving off lots of oxygen at night. Another plant that can withstand a bit of neglect, orchids are able to banish the pollutant found in paint called xylene from the environment.

For 3 More Visit:  http://www.collective-evolution.com

“5 PLANTS THAT GIVE OUT OXYGEN, EVEN DURING THE NIGHT”   

Happy Earth Day!  🙂

LATEST STUDY ON VITAMIN D & YOUR HEART

 

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VITAMIN D IS KNOWN FOR ITS ROLE IN PREVENTION AND TREATMENT OF BONE HEALTH ISSUES AS WE AGE.

NOW A NEW STUDY LOOKS TO DETERMINE IF TAKING A HIGH DOSE VITAMIN-D SUPPLEMENT COULD HELP PREVENT HEART DISEASE AS WELL.

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CLEVELAND CLINIC’ S DOCTOR STEVEN NISSEN SAYS THE RESULTS OF THE STUDY ARE IN LINE WITH WHAT OTHERS HAVE ALREADY SHOWN ABOUT DIETARY SUPPLEMENTS AND HEART HEALTH.

CG: Dr. Steven Nissen/Cleveland Clinic “This is yet another study that shows that vitamins and dietary supplements have virtually no benefits in preventing heart disease.”

PREVIOUS RESEARCH HAS SHOWN THAT FOLKS WITH LOW VITAMIN D LEVELS HAVE AN INCREASED RISK FOR HEART DISEASE.

OTHER STUDIES WHICH HAVE SOUGHT TO DETERMINE A BENEFIT IN TAKING VITAMIN D FOR HEART HEALTH, USED LOWER DOSES OF THE SUPPLEMENT.

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THIS LATEST RESEARCH TESTED A VERY HIGH DOSEAS HIGH AS TWO-HUNDRED THOUSAND UNITS IN THE FIRST DOSE – TO A GROUP OF MORE THAN FIVE-THOUSAND ADULTS BETWEEN THE AGES OF FIFTY AND EIGHTY-FOUR.

AFTER A LITTLE MORE THAN THREE YEARS, RESEARCHERS FOUND NO BENEFIT FOR THESE FOLKS WHEN IT CAME TO PREVENTING HEART DISEASE.

DOCTOR NISSEN SAYS THERE IS NO ‘ MAGIC BULLET’ SUPPLEMENT WHEN IT COMES TO HEART HEALTH.

HE SAYS PEOPLE ARE MUCH BETTER OFF IF THEY WORK ON THEIR OVERALL HEALTH HABITS.

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Walking is a great healthy habit

CG: Dr. Steven Nissen/Cleveland Clinic “Exercise, eat well, know your numbers – know your cholesterol, know your blood pressure. Make sure you keep your body weight down so you don’ t get diabetes, and you’ re way ahead of the game.”[00:10]

DOCTOR NISSEN SAYS PEOPLE OFTEN ASK ABOUT SUPPLEMENTS AFTER READING ABOUT THEM ON THE INTERNET.

HE SAYS IT’ S BEST TO MAKE SURE THAT WHAT YOU’ RE LOOKING AT ONLINE IS BASED ON SCIENCE, AND TO ALWAYS CONSULT YOUR DOCTOR BEFORE STARTING ANY SUPPLEMENT.

COMPLETE RESULTS OF THE STUDY CAN BE FOUND IN JAMA CARDIOLOGY.

 

[MEDIA SEE: Pathfire#:10755]

 

For more information contact:  http://www.clevelandclinic.org

 

Today Is National Walking Day!

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THE FIRST WEDNESDAY IN THE MONTH OF APRIL IS DESIGNATED AS NATIONAL WALKING DAY.

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MY FAVORITE NON-COMPETITIVE SPORT!  BUT ACCORDING TO THE C-D-C, EIGHTY PERCENT OF AMERICANS DO NOT GET THE RECOMMENDED TWO AND A HALF HOURS OF MODERATE-INTENSITY AEROBIC EXERCISE EACH WEEK.

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ERICA STEPTEAU IS A HEALTH COACH AT CLEVELAND CLINIC. SHE SAYS THAT STARTING A WALKING ROUTINE IS THE FIRST STEP TOWARDS GETTING YOUR BODY MORE ACTIVE.

CG: Erica Stepteau, MPH/Cleveland Clinic “Get up every five to ten minutes. Put a timer on your phone and see that those are ways that can actually help you get up more instead of just sitting all day.”[00:08]

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STEPTEAU SAYS WE TEND TO UNDERESTIMATE THE POWER OF WALKING.

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SHE SAYS IT DOESN’T TAKE A GYM MEMBERSHIP OR A PERSONAL TRAINER TO GET YOURSELF UP AND MOVING.

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WALKING IS SOMETHING THAT YOU CAN FIT INTO YOUR DAY ALMOST ANYWHERE. AND IT NOT ONLY HELPS YOUR HEALTH, BUT CAN ALSO BOOST YOUR MOOD.

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STEPTEAU RECOMMENDS WALKING DURING YOUR LUNCH BREAK, TAKING THE STAIRS, AND WHEN YOU GET HOME, GET YOUR PETS OUT AND MOVING WITH YOU.

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SHE ALSO SAID THAT SPRING IS A GREAT TIME TO TAKE ADVANTAGE OF THE WEATHER CHANGING TO START WALKING OUTDOORS.

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IF BRISK WALKING IS YOUR GOAL, SHE SAYS YOU WANT TO WORK YOUR WAY UP TO THE POINT WHERE IT’S A LITTLE CHALLENGING TO TALK WHILE WALKING.

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AND LIKE ANY EXERCISE PLAN, STEPTEAU SAYS YOU’LL HAVE BETTER RESULTS IF YOU CAN FIND A BUDDY TO WALK WITH.

CG: Erica Stepteau/Cleveland Clinic “It can help you push you beyond your own limits because that person may be at a different level than you; higher or lower, depending; but it helps you either be the encouragement that that person needs to step it up, or it could be the encouragement for you to step it up for yourself.”[00:14]

IF GETTING YOURSELF MOVING IS A REAL CHALLENGE, STEPTEAU SAYS THAT IT’S IMPORTANT NOT TO BEAT YOURSELF UP ABOUT IT AND TO JUST START SLOW.

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SHE SAYS IF YOU’VE BEEN INACTIVE FOR A LONG PERIOD OF TIME, IT’S A GOOD IDEA TO CHECK WITH YOUR DOCTOR BEFORE STARTING A NEW EXERCISE ROUTINE.

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[MEDIA SEE Pathfire#:10752 FOR VT]

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HAPPY NATIONAL WALKING DAY!  Stay healthy.  -Maria Dorfner

http://www.clevelandclinic.org