Tag Archives: Healthy Aging

Omega 3 and Metabolic Health

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Omega-3 are essential fatty acids and getting sufficient Omega-3 fatty acid levels are a pillar of maintaining your brain, heart and immune health.  ~ Sports Research

Omega-3 are an essential fatty acids that our bodies cannot produce and have been linked to many health benefits and is necessary for many metabolic processes. In particular, omega 3 may help promote brain and heart health, reduce inflammation, and protect against several chronic conditions.

There are three main types of omega 3 fatty acids:

  • lpha-linolenic acid (ALA),
  • eicosapentaenoic acid (EPA), and
  • docosahexaenoic acid (DHA).

Many studies show that eating fatty fish and other types of seafood as part of a healthy eating pattern helps keep your heart healthy and helps protect you from some heart problems, according to the National Institute of Health’s Fact Sheet for Consumers of Omega-3 Fatty Acids.

Getting more EPA and DHA from foods or dietary supplements lowers triglyceride levels, and may promote brain health.

Decades ago, researchers observed that fish-eating communities had very low rates of metabolic diseases. This was later linked to omega-3 consumption.

Since then, omega-3 fatty acids have been tied to numerous benefits for heart health.

These benefits include:

  • Triglycerides: Omega-3s can significantly reduce levels of triglycerides.
  • HDL cholesterol: Some older studies suggest that omega-3s could raise HDL (good) cholesterol levels.
  • Blood clots: Omega-3s can keep blood platelets from clumping together. This helps prevent the formation of harmful blood clots, according to some older research.
  • Inflammation: Omega-3s reduce the production of some substances released during your body’s inflammatory response.

Our metabolism is defined by a complex series of chemical reactions that occur throughout our whole body, in all our tissues, all the time, to keep us up and running. Our metabolism breaks down nutrients into smaller, bite-size molecules that our cells can use for all kinds of good things, including generating energy and allowing cells to communicate with each other.

Metabolism also includes building larger molecules that our bodies can use to form tissues and perform more complex functions that make our bodies smarter, faster, and healthier.

Thus, your metabolism is a fully functioning factory that takes nutrients in and turns them into, well…you. Your metabolism takes place on a cellular level. Your cells make up tissues, that make up organs, that make up entire bodily systems. When something goes wrong with your metabolism, there’s a domino effect that can add up to some pretty significant issues.

When we’re younger, our metabolism runs like a well-oiled machine. Unfortunately, as we age, our metabolism slows, resulting in an increasingly poorly functioning factory that produces an increasingly less-healthy you

Metabolic syndrome is a term for a group of conditions that place you at a higher risk of developing heart disease and stroke. These include:

  • Excess weight, which can lead to obesity(especially around the midsection)
  • Insulin resistance, which can lead to diabetes and fatty liver disease
  • High blood pressure
  • High cholesterol

These conditions can also cause chronic, low-level inflammation, which researchers now believe is a major underlying cause of many age-related illnesses and diseases.

It goes without saying that diet and exercise are important, but in terms of your metabolic health, they’re incredibly crucial.

Proper diet and exercise are at the foundation of any healthy lifestyle.

Your heart is a muscle, and just like any muscle, you should exercise it. You should aim to dedicate at least 30 minutes a day to movement and exercise.

And, a proper diet includes prioritizing your veggies, eating your whole grains, and choosing lean meats and poultry. Try to reduce your intake of salt, sugar, refined carbs and “unhealthy fats” such as those found in butter, fried food, processed snack foods, and red meat.

References:

  1. https://sportsresearch.com/blogs/wellness/daily-habits-for-a-healthy-heart
  2. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/#h1
  3. https://fatty15.com/blogs/news/promoting-your-metabolic-health-a-focus-on-pentadecanoic-acid-c15-0
  4. https://www.healthline.com/nutrition/17-health-benefits-of-omega-3#TOC_TITLE_HDR_5

Anti-Aging Laboratory Breakthroughs

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In Boston labs, experiments have shown that aging is a reversible process, capable of being driven “forwards and backwards at will,” said anti-aging expert David Sinclair, a professor of genetics in the Blavatnik Institute at Harvard Medical School and codirector of the Paul F. Glenn Center for Biology of Aging Research.

“Our bodies hold a backup copy of our youth that can be triggered to regenerate”, said Sinclair, the senior author of a new paper showcasing the work of his lab and international scientists.

The combined experiments, published in the journal Cell, challenge the scientific belief aging is the result of genetic mutations that undermine our DNA, creating a junkyard of damaged cellular tissue that can lead to deterioration, disease and death.

“It’s not junk, it’s not damage that causes us to get old,” said Sinclair. “We believe it’s a loss of information — a loss in the cell’s ability to read its original DNA so it forgets how to function — in much the same way an old computer may develop corrupted software. I call it the information theory of aging.”

Epigenetic changes control aging

While DNA can be viewed as the body’s hardware, the epigenome is the software, writes CNN Health. Epigenes are proteins and chemicals that sit like freckles on each gene, waiting to tell the gene “what to do, where to do it, and when to do it,” according to the National Human Genome Research Institute.

The epigenome literally turns genes on and off. That process can be triggered by pollution, environmental toxins and human behaviors such as smoking, eating an inflammatory diet or suffering a chronic lack of sleep. And just like a computer, the cellular process becomes corrupted as more DNA is broken or damaged, Fr. Sinclair said.

“The cell panics, and proteins that normally would control the genes get distracted by having to go and repair the DNA,” he explained. “Then they don’t all find their way back to where they started, so over time it’s like a Ping-Pong match, where the balls end up all over the floor.”

In other words, the cellular pieces lose their way home, much like a person with Alzheimer’s.

“The astonishing finding is that there’s a backup copy of the software in the body that you can reset,” Sinclair said. “We’re showing why that software gets corrupted and how we can reboot the system by tapping into a reset switch that restores the cell’s ability to read the genome correctly again, as if it was young.”

It doesn’t matter if the body is 50 or 75, healthy or wracked with disease, Sinclair said. Once that process has been triggered, “the body will then remember how to regenerate and will be young again, even if you’re already old and have an illness. Now, what that software is, we don’t know yet. At this point, we just know that we can flip the switch.”

To prove the theory and with the help of other scientists, Sinclair and his Harvard team have been able to age tissues in the brain, eyes, muscle, skin and kidneys of mice.

To do this, Sinclair’s team developed ICE, short for inducible changes to the epigenome. Instead of altering the coding sections of the mice’s DNA that can trigger mutations, ICE alters the way DNA is folded. The temporary, fast-healing cuts made by ICE mimic the daily damage from chemicals, sunlight and the like that contribute to aging.

In his lab, Sinclair said his team has reset the cells in mice multiple times, showing that aging can be reversed more than once, and he is currently testing the genetic reset in primates. But decades could pass before any anti-aging clinical trials in humans begin, get analyzed and, if safe and successful, scaled to the mass needed for federal approval.

Here’s how to eat to live longer, new study says

But just as damaging factors can disrupt the epigenome, healthy behaviors can repair it, Sinclair said.

“We know this is probably true because people who have lived a healthy lifestyle have less biological age than those who have done the opposite,” he said.

His top tips? Focus on plants for food, eat less often, get sufficient sleep, lose your breath for 10 minutes three times a week by exercising to maintain your muscle mass, don’t sweat the small stuff and have a good social group.

References:

  1. https://edition.cnn.com/2023/01/12/health/reversing-aging-scn-wellness/index.html

Dietary Fat is Health Food

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“Nothing beats the true healing power of food and food is the best medicine for chronic disease.  It works faster and better, and is cheaper than medication. And all the side effects are good ones.”  ~ Dr. Mark Hyman

Many Americans have long been told that consuming dietary fat makes them fat, contributes to heart disease, and generally erodes their health. Now a growing body of research debunks long held beliefs about dietary fat, revealing the immense health and weight-loss benefits of a high-fat diet rich in eggs, nuts, oils, avocados, and other delicious superfoods, explains Dr. Mark Hyman, M.D., author of “Eat Fat, Get Thin” and director of the Cleveland Clinic Center for Functional Medicine, and founder and director of The Ultra-Wellness Center.

We now know that refined sugars and ultra process carbs, not fat, are the true causes and villains of obesity and heart disease. Overconsumption of refined sugars and processes carbohydrates causes a spike in the body’s production of the hormone insulin, which increases the storage of fat, especially dangerous visceral fat, explains Dr. Hyman. Instead, consuming healthy fats and plant based food, which are packed with powerful antioxidants and photochemicals is what your body and mind need.

Fat is one of the body’s most basic building blocks. The average person is made up of between 15 and 30 percent fat!

Essentially, dietary fat does not cause a spike in insulin.  Unlike eating refined sugars and processed carbs, eating fat makes your body burn fat, rather than store fat. Fats like butter and coconut oil boost your body’s metabolism, suppress hunger, lower triglycerides, reduce fat storage, and even improve athletic performance.

By increasing dietary fat into your diet, and eliminating sugar and process carbs, studies demonstrate that you can lose more weight, improve your metabolic health, and begin to feel and look better.

“Dr. Mark Hyman has helped thousands of people lose weight and lead happier, more energetic lives,” writes Toby Cosgrove, CEO of Cleveland Clinic. “His powerful insights on the dynamics of dietary fat will change the way you think about everyday eating, and show you how easy it is to enjoy a healthier, more satisfying diet.”

In short, the right fats can improve your mood, skin, hair and nails, while protecting you against Type 2 diabetes, dementia, cancer and much more, according to Dr. Hyman. Among his favorite sources of fat include:

  • Avocados.
  • Nuts—walnuts, almonds, pecans, macadamia nuts, but not peanuts (one study showed a handful of nuts a day reduced death from all causes by 20 percent).
  • Seeds—pumpkin, sesame, chia, hemp.
  • Fatty fish, including sardines, mackerel, herring and wild salmon that are rich in omega-3 fats.
  • Extra virgin olive oil (a large study showed that those who consumed 1 liter a week reduced heart attacks by 30 percent).
  • Grass-fed or sustainably raised animal products.
  • Extra virgin coconut butter, which is a great plant-based source of saturated fat that has many benefits. It fuels your mitochondria, is anti-inflammatory and doesn’t cause problems with your cholesterol. In fact, it may help resolve them.

References:

  1. Dr. Mark Hyman, Eat Fat, Get Thin, Little, Brown and Company. February 23, 2016.
  2. https://www.ecowatch.com/dr-mark-hyman-10-reasons-why-you-should-eat-fat-to-get-thin-1882141535.html

Dark Chocolate (Cacao) and Stem Cell Regeneration

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Dark chocolate (or cacao) is the number one longevity food on earth. 

According to researchers, “The raw cacao bean is one of nature’s most fantastic superfoods due to its mineral content and wide array of unique properties.” And according to Dr. Li, dark chocolate or cacao is one of the best foods for improving the stem cell response inside your body.

Dark chocolate, containing 70 to 80 percent cacao or higher or its more processed cousin cocoa, is rich in polyphenols, antioxidants that help protect from disease-causing free radicals. Cacao is also rich in magnesium, which helps our minds and bodies to relax.

Dr. Li specifically mentions drink two cups of dark, hot chocolate as the best way to get your daily dose of cacao, which can actually double the number of stem cells flowing in your bloodstream at any given time.

Dark chocolate containing 70 to 80 percent cacao or higher is packed with nutrients that can strengthen your body’s defense systems and positively affect your overall health.

Dark Chocolate is Heart Healthy

You may have heard this benefit before—and it continues to ring true through vast research today. Epidemiologists have long-established a connection between consuming foods with flavanols—a potent antioxidant found in dark chocolate—and a lower incidence of death from cardiovascular disease.

With the help of over 750 million stem cells, your body regenerates itself each and every day. Dark chocolate can mobilize your stem cells to carry out their job to the fullest. At the University of California, San Francisco, researchers found that participants who received a chocolate drink made with cocoa twice a day for thirty days had twice as many stem cells in their circulation as their control group.

References:

  1. https://www.vosgeschocolate.com/blogs/vosges-haut-chocolat-blog/guest-post-7-pleasantly-surprising-health-benefits-of-dark-chocolate
  2. https://althealthworks.com/holistic-doctor-shares-this-ancient-healing-food-helps-your-body-recruit-stem-cells-to-regenerate-itself-from-the-inside-out/

Cacao Flavanol Cognitive Benefits

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Compounds in dark chocolate, called cacao flavanols, have recently been linked with improved cognitive (thinking) skills.

There is a wealth of data supporting the benefits of daily cacao flavanol consumption on cognition, mood, and cardiovascular health. And the majority of the studies come from world-renowned research institutions, including Harvard, Columbia, and Northwestern.

A common thread among most flavanol studies demonstrating positive outcomes is the consumption of between 500mg and 1,000mg of cacao flavanols daily,

In fact, one study published in 2012 showed that daily consumption of cocoa flavanols was associated with improved thinking skills in older adults who did have thinking problems, a condition called mild cognitive impairment, according to Harvard Medical School.

After eight weeks, the study demonstrated that people who consumed medium and high amounts of cacao flavanols every day made significant improvements on tests that measured attention, executive function, and memory.

And studies found that cacao flavanols were associated with reduced blood pressure and improved insulin resistance.

Flavanols in cocoa have been shown to help lower blood pressure, improve blood flow to the brain and heart, prevent blood clots, and fight cell damage.

The best way of getting cocoa flavanols is through cacao powder or dark chocolate with at least 80% cocoa that is as natural as possible and has not been processed through the Dutch method, which reduces the content of flavanols. Such cocoa powder or dark chocolate will be bitter.

“The benefits of cacao flavanols on cardiovascular health are well established, and for the general population a daily intake of 200 mg of cacao flavanols is starting to emerge as a potential target within the context of a balanced diet,” says Dr. Alonso-Alonso.

The benefits of cacao flavanols are worth looking into further. The benefits of cocoa flavanols include:

  • Improvement and lowering of systolic and diastolic blood pressure 
  • Lowering of insulin resistance 
  • Improvement in cholesterol and lipid markers
  • Improved cardiovascular function
  • Improve brain health and cognitive function  

To find quality dark chocolate with at least 80% cocoa, follow these tips:

  • Avoid Alkalization or the “Dutch Process” : If this word appears in the ingredient list, avoid that chocolate. Alkalization removes healthy flavonols.
  • 70% Or More Cacao: Cacao beans come from the cacao plant, unlike “cocoa,” the powder made from roasted, husked, and ground cacao seeds.
  • Short Ingredient List: The ideal bar has only 3-4 ingredients—like cacao beans, cocoa butter, sugar, and a natural flavoring.
  • Other Ingredients to Avoid: Hydrogenated oils, Cocoa butter equivalents (CBE), and vegetable oils.

Bottomline, Cacao is rich in antioxidants called flavanols. These antioxidants have been shown to have anti-inflammatory and anti-aging properties. Studies suggest that consuming cacao may help to improve cardiovascular health, protect against sun damage, and even improve cognitive function.

References:

  1. https://www.health.harvard.edu/blog/cocoa-sweet-treat-brain-201502057676
  2. https://academic.oup.com/ajcn/article/101/3/538/4569408
  3. https://www.cacultured.com/blog/cacao-the-ultimate-superfood-for-health-and-wellness

Highly Processed Foods Can Result in Premature Deaths

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A growing body of evidence suggests that consuming too much highly processed food — items like hot dogs, chips, soda and ice cream — can have consequences beyond obesity and high cholesterol.

Foods that are “ultra-processed” contain more artificial ingredients than those that just have added salt, sugar or oil. These foods are ready-to-consume products that are made up entirely or mostly from substances extracted from food (oils, fats, sugar, proteins), derived from food constituents (hydrogenated fats, modified starches), or synthesized, based on organic materials (dyes, flavorings, flavor enhancers and other additives used to alter the food’s sensory properties).

Source: Bing.com images

They usually have very few whole ingredients and contain flavorings, colorings or other additives. Instant noodles, frozen pizza and store-bought cookies typically fall within this category.

In the U.S., ultra-processed food makes up around 57% of daily calories, on average. Based on that, Eduardo Nilson, a nutrition researcher at the University of São Paulo and the study’s lead author, believes the U.S. could expect more premature deaths associated with food.

Many previous “ultra-processed” studies have linked ultra-processed food to other negative health outcomes, including a higher risk for diabetes, cognitive decline, heart disease and cancer. An August study found that people in Italy who consumed ultra-processed food in large quantities had a higher overall risk of death.

Maura Walker, an assistant professor of nutrition at Boston University who wasn’t involved in the research, cautioned that this study did not show that ultra-processed food consumption directly caused premature death — only that there was an association. But the connection makes sense, she said.

Ultra-processed foods can often be identified by their long list of ingredients, many of which you wouldn’t normally find in your own kitchen and are often difficult to pronounce.

But not everything in this category is harmful, according to Dr. Walter Willett, a professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health. For example, whole grain bread and whole grain breakfast cereals are sometimes considered ultra-processed, but they are also sources of dietary fiber, which can lower the risk of heart disease or cancer.

For that reason, Willett said, it’s important to focus on avoiding particular foods that are significantly associated with a risk of premature death.

The results from this study highlight the damage to health that is arising based on the observed trend in Brazil of replacing traditional meals, based on natural or minimally processed foods, with ultra-processed foods. These results also support the recommendation of avoiding the consumption of these kinds of foods.

References:

  1. https://www.ajpmonline.org/article/S0749-3797(22)00429-9/fulltext
  2. https://www.nbcnews.com/health/health-news/highly-processed-food-linked-early-death-study-rcna55455
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4544452/

Mindset Matters: Aging

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Thinking Positively About Aging Extends Life. Positive self-perceptions about aging can prolong life expectancy.

Thinking positively about aging and getting older extends one’s life by seven-and-one half years. This is more than the longevity gained from low blood pressure or low cholesterol or by maintaining a healthy weight, abstaining from smoking and exercising regularly, a study by Yale University researchers have found.

“We found that those individuals who reported more positive self perceptions of aging demonstrated significantly longer survival than those who reported more negative self perceptions of aging,” said Becca Levy, assistant professor in the Yale University Department of Epidemiology and Public Health.

Researchers found that those respondents with more positive views on aging live longer, even after taking into account factors such as age, gender, socioeconomic status, functional health, self-reported health and loneliness.

“We found that the median survival of those in the more positive self perceptions of aging group was 7.6 years longer than those in the more negative aging self stereotype group,” the authors said.

The effects of positive attitudes about aging had a greater impact on longevity than low blood pressure and cholesterol, each of which is associated with a longer life span of about four years.

Positive attitudes about aging also had a greater impact on longevity than lower body mass index, not smoking and regular exercise – each of which extends life by one to three years.

“Our study carries two messages,” the authors said. “The discouraging one is that negative self perceptions can diminish life expectancy; the encouraging one is that positive self-perceptions can prolong life expectancy.”

References:

  1. https://news.yale.edu/2002/07/29/thinking-positively-about-aging-extends-life-more-exercise-and-not-smoking

Exercises for People Over 50

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Physical activity is key to staying healthy as you age.

Regular physical activity is one of the most important things people can do to improve their health. Moving more and sitting less have tremendous benefits for everyone, regardless of age, sex, race, ethnicity, or current fitness level.

The Physical Activity Guidelines for Americans recommends at least 150 to 300 minutes of moderate aerobic activity of exercise—like brisk walking or cycling —each week.

Adults also need resistance training, muscle-strengthening activity—like lifting weights or doing push-ups—at least 2 days each week.

Walking: You can walk virtually anywhere, anytime, and at any age. No matter where you are fitness-wise, you can almost always take a few steps. You can do it alone or with a friend, inside, outside, with music, to a video, in a park, or in your yard. The health benefits of walking are limitless.

Core: Your core muscles, or abdominals, are the muscles around your stomach. Strong abdominals play an important role in good posture, respiratory function, and low back health.

Yoga: If you prefer something more meditative, or you’d like to increase your flexibility, balance, and focus with yoga or tai chi.

Strengthening:  Done with fitness equipment, household items, or your body weight. It’s recommended that you perform strengthening exercises at least twice per week and that you target the large muscle groups each time. Always be careful when doing strengthening exercises and monitor your technique to prevent injury. You can also try wall push-ups, bodyweight squats, or hamstring curls with just your bodyweight to build strength.

Sports: Pick your favorite one to do alone or with your partner. Tennis, golf, cycling, running … you name it. Anything that uses your full body and gets your heart pumping will be beneficial.

References:

  1. https://www.myhealth.va.gov/ss20161101-five-exercises-for-people-over-50
  2. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf

Health is Real Wealth

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The real wealth are healthy habits such as a healthy diet, exercise, regular sleep.

Keeping your priorities straight is a challenge, but it’s essential to prioritize your health. Without a healthy body, everything you’re working for doesn’t mean much.

Finances and health are nearly impossible to separate. After all, health care costs money, and making money is a lot simpler when you’re healthy. You may be thinking you just don’t have time to focus on healthy habits like a balanced diet, exercise, or sleep.

One study showed that medical expenses and disabilities may account for two-thirds of bankruptcies in the U.S. Even if that stat is skewed, we all know that medical costs can be really tough for the average family to handle. Keeping yourself healthy can prevent a ton of extra costs. 

Many of the key steps to a healthy, happy and longer life are simple and within reach of almost all of us. Master these three science-based healthy habits and you’ll high-five your way to feeling great.

1. Exercise regularly

Exercise is the one thing in life you can do to live a longer, healthier life. The US Centers for Disease Control and Prevention ranks exercise sky-high on its bucket list of activities.

“Only a few lifestyle choices have as large an impact on your health as physical activity,” says our nation’s top health organization.

The healthiest way to improve the quality of your sleep: exercise

“People who are physically active for about 150 minutes a week have a 33% lower risk of all-cause mortality than those who are physically inactive.”

If you get up and move at least 150 minutes each week, you cut your risk of dying by one-third.

In addition, exercise — even just walking at a moderate pace — has been shown to improve cognitive function, help you control your weight, reduce your risk for disease and, of course, strengthen your bones and muscles.

Some benefits are immediate: After finishing one 30-minute physical activity you’ll have less anxiety, lower blood pressure, more sensitivity to insulin and you’ll sleep better that night.

Get the recommended 150 to 300 minutes a week for adults of moderate-intensity exercise — such as brisk walking, dancing, bicycling, doubles tennis and water aerobics — as the benefits go up.

2. Eat a healthy plant-based diet

Keeping a healthy weight — defined by doctors as having a body mass index (BMI) between 18.5 and 24.9 — is another key way to stay healthy and reduce your risk of all manner of diseases and conditions.

There are lots of excellent diets out there to help you lose and keep your weight under control, which focuses on food to slow cognitive decline, and the Flexitarian Diet, which combines the words flexible and vegetarian.

Replace red meat with plant protein or dairy to live longer, two new studies suggests Science has shown that a plant-based, meaning you’ll eat a lot of fruits, vegetables, grains, nuts and seeds, can reduce the risk for diabetes, high cholesterol, stroke, dementia, memory loss, depression and breast cancer.

Use all kinds and colors of veggies to get the broadest range of nutrients, phytochemicals and fiber. Cook, roast or garnish them with herbs and a bit of extra virgin olive oil.

Add whole grains and fruit to every meal, but use nuts and seeds as a garnish or small snack due to their high calorie and fat content.

You’ll also eat less red meat, sugar, processed foods, and saturated fat and more omega-3-rich fish (twice a week) and olive oil. Think of chicken, beef and pork as a “seasoning” to a dish, instead of the main course.

Eat less meat and more plants

The real secret to the success of a plant base diet — it’s not dieting at all. It’s a lifestyle, with the greatest emphasis placed on exercise, mindfully eating with friends and family and socializing over meals.

3. Get good-quality sleep

You may choose to exercise or eat healthy, but your body is going to demand sleep. The quantity and quality of it, however, is essential and under your control. Sleep is as important for good health as diet and exercise. Good sleep improves your brain performance, mood, and health.

Not getting enough quality sleep regularly raises the risk of many diseases and disorders. These range from heart disease and stroke to obesity and dementia

If you’re not sticking to a regular sleep schedule, you’re hurting your health since experts recommend that school-age children get at least nine hours a night and teens get between eight and 10. Most adults need at least seven hours or more of sleep each night.

Getting less has been linked in studies to high blood pressure, a weakened immune system, weight gain, a lack of libido, mood swings, paranoia, depression and a higher risk of diabetes, stroke, cardiovascular disease, dementia and some cancers.

Sleeping less than the recommended amount each night on a regular basis may double your risk of dying. In a longitudinal study, researchers found that those who reduced their sleep from seven to five hours or fewer a night were almost twice as likely to die from all causes, especially cardiovascular disease.

Additionally, your chances of developing a major disease or medical condition skyrocket if you don’t get enough sleep. That’s because during sleep, your body is literally repairing and restoring itself on a cellular level.

One sleep myth is that you can “catch up” on your days off. Researchers are finding that this largely isn’t the case. “If you have one bad night’s sleep and take a nap, or sleep longer the next night, that can benefit you,” says Wright. “But if you have a week’s worth of getting too little sleep, the weekend isn’t sufficient for you to catch up. That’s not a healthy behavior.”

Takeaway…there are actions you can take to help reduce your stress, improve your mood and to be well on your way to a happier, healthier life.

When you adopt healthy habits in one area of your life, those habits tend to have a ripple effect on other areas. For example, when you’re exercising regularly, you’re also more likely to eat healthy foods and get regular sleep. 

These reasons should be adequate for you to prioritize your health and to convince you to live healthier, even if health itself isn’t enough of a reward. 

References:

  1. https://www.cnn.com/2020/08/07/health/exercise-sleep-prevent-disease-wellness/index.html
  2. https://newsinhealth.nih.gov/2021/04/good-sleep-good-health
  3. https://due.com/blog/financial-reasons-to-prioritize-your-health/

The Great Benefits and Joy of Movement

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“Anytime you engage in regular activity, you’re becoming this version of yourself that is more hopeful, more motivated, more energized, and better able to connect with others.” ~Kelly McGonigal, Ph.D.

Knowing only great benefits and happiness will result from movement, why are Americans so resistant to making movement a priority in their day?

While our brains and bodies reward us for moving and exertion, we also are built with an instinct to avoid overexertion, conserve energy, to rest, to avoid discomfort, and avoid failure and embarrassment, says Kelly McGonigal, Ph.D., a research psychologist, a lecturer at Stanford University, and an award-winning science writer and author of The Joy of Movement.

To retrain our bodies to encourage movement, we must first start with self-compassion and the practice of gratitude. We must remove the negative connotations from movement and recognize how the practice of movement can be really rewarding on its own.

“Exercise is health-enhancing and life-extending, yet many of us feel it’s a chore.” Kelly McGonigal

Research shows, according to Dr. McGonigal, there are three motivations that keep people moving:

  • Enjoyment – doing something you actually enjoy
  • The activity provides social community or sense of identity (i.e. “I’m a runner”), … positive social connection, and
  • It’s a personal challenge and meaningful to you as you’re making progress toward a goal.

If you can find an activity that gives you all three – you’re hooked for life! Exercise is health-enhancing and life-extending, yet many of us feel it’s a chore and burden.

Movement can be a source of joy and is intertwined with some of the most basic human joys, including self-expression, social connection, and mastery–and why it is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness.

Basically, bliss can be found in any sustained physical activity, whether that’s hiking, swimming, cycling, dancing, or yoga. However, the runner’s high emerges only after a significant effort. It seems to be the brain’s way of rewarding you for working hard.

McGonigal tells the stories of people who have found fulfillment and belonging through running, walking, dancing, swimming, weightlifting, and more, with examples that span the globe.

Along the way, Dr. McGonigal paints a portrait of human nature that highlights our capacity for hope, cooperation, and self-transcendence.

Movement is integral to both our happiness and our humanity. By harnessing the power of movement, you can create happiness, meaning, and connection in your life.

The latest theory about the runner’s high claims that: Our ability to experience exercise-induced euphoria is linked to our earliest ancestors’ lives as hunters, scavengers, and foragers.

As biologist Dennis Bramble and paleoanthropologist Daniel Lieberman write, “Today, endurance running is primarily a form of exercise and recreation, but its roots may be as ancient as the origin of the human genus.”

The neurochemical state that makes running gratifying may have originally served as a reward to keep early humans hunting and gathering. What we call the runner’s high may even have encouraged our ancestors to cooperate and share the spoils of a hunt.

In our evolutionary past, humans may have survived in part because physical activity was pleasurable. It takes about six weeks of consistent moderate movement to see structural and neurochemical changes in your brain. And, increase intensity amplifies the benefits. The harder stuff seems to payoff. Exercise gets easier and more pleasurable sooner.

The key to unlocking the runner’s high is not the physical action of running itself, but can be achieved on continuous moderate intensity exercise. And in fact scientists have documented a similar increase in endocannabinoids from cycling, walking on a treadmill at an incline, and outdoor hiking.

If you want the high, you just have to put in the time and effort. 

References:

  1. https://getmadefor.com/blogs/perspective/the-joy-of-movement-how-looking-backwards-moves-us-forward
  2. https://www.amazon.com/Joy-Movement-exercise-happiness-connection/dp/0525534105/ref=nodl

Kelly McGonigal, Ph.D., is a research psychologist, a lecturer at Stanford University, and an award-winning science writer and author of The Joy of Movement.