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All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦
Ant honey trumps bee's!
Ants have been keeping a secret for 140 million years - one just discovered by Australian scientists. Honey from Australian honeypot ants has antifungal and antibacterial properties that are more effective than manuka and jarrah honey from bees, especially against golden staph.
Perhaps we'll see the rise of laboratory-scale ant farms to harvest this new miracle honey.
Noting your tasks isn't lazy. It frees up your brain to concentrate on what you need to get done - see item #2.
I'm diabetic (type 2) - diagnosed 25 years ago. I've found that people at risk of diabetes rarely understand the consequences. I didn't either - see item #1.
⭑ Do you understand the consequences of diabetes? Read this ✔
⭑ Too many tabs open? Make notes instead of trying to remember ✔
⭑ Chronic muscle weakness is not normal. Here's what to look out for ✔
⭑ Falling can reduce your lifespan by 5 years. Do these daily to stay strong ✔
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01 Diabetes, Dementia, and Deteriorating Vision
Diabetes is a global epidemic. Cases of diabetes in young adults are soaring in the UK, Australia and the US, and are rising at a faster rate among the under-40s than in older age groups.
That said, the case numbers in the over-50s are also accelerating. I was confirmed as a Type 2 Diabetic (T2D) when I was 50. In a way, I was lucky. After a period of denial, fear finally snapped me into action, and I did something about it - namely, losing weight and exercising.
I didn’t even know what diabetes was. What I saw when I googled it immobilised me, and then, after a couple of months of denial, caused me to leap into action. During the 25 years since then, I have noticed that people rarely understand the consequences of diabetes.
⇒ Here's my message: you want to do everything possible to avoid becoming diabetic.
If you become diabetic and don’t take action to slow the consequences, here's how things will pan out for you:
On the other hand, you can slow all this down and outlive the worst consequences.
What this means for you: You know what you have to do. Regular exercise, a healthy diet, maintaining a healthy body weight, and treating high blood pressure and cholesterol can reduce the risk of both diabetes and dementia.
If you need motivation, then try fear. It worked for me. Google the outcomes of diabetes; google my list one by one and see with your own eyes while you still can.
⇒ Measure your waist and height. If 2X your waist is more than your height, make an appointment with your doctor to discuss your risk of diabetes.
Believe me, it is worth doing everything possible to avoid becoming diabetic.
Related post: Measuring Your Waist Will Tell You If You Are On Your Way To Diabetes
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02 How To Achieve Your Daily Goals More Consistently
On a lighter note. By noting reminders, you may feel like you are being lazy and not exercising your brain.
On the contrary, new research has found that "cognitive offloading", i.e. using external reminders or tools, can improve our memory performance and free up our brain to focus better on other things.
Even better, setting reminders increases the chances of achieving our goals by reducing forgetfulness.
It can be quite difficult to achieve our goals, and there are numerous reasons why we get led astray. A common reason is simply forgetting our goals.
Psychological studies suggest that 50 to 70 per cent of our everyday memory failures involve forgetting our intentions.
⇒ Creating reminders helps solve this problem.
What this means for you: Use your favourite reminder tool - a notebook, sticky notes, Google Tasks, Apple Reminders, etc.
I use Google Tasks at the desk and Apple Reminders for dictating tasks on the fly, and shopping lists.
I'm trying mem.ai, a new generation of note-taking apps, and I may use that instead of Google Tasks. It has neat AI features to help you write, expand and summarise your notes.
Related: Forget Beetroot Juice, Eat More Vegetables For Nitrate Potency And Longer Life
@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life
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03 Even When We Age Chronic Muscle Weakness Is Not Normal
Noticing that we are a little weaker as we get older is normal, but a chronic feeling of muscular weakness is not.
I am fit and strong for my age (75). Nevertheless, I have microbursts of frustration when cycling back from the coffee shop and having to push ever harder to make it up the same small hills back home. This is normal.
Chronic muscular weakness is different, and you should be alert to it. It is often described as a persistent reduction in the strength or endurance of your muscles. It could be generalised, affecting your whole body, or localised to specific muscle groups, for example:
⇒ If you're experiencing persistent muscle weakness such as described above, it's important not to dismiss it as a normal part of aging.
What this means for you: While some muscle loss is normal (sarcopenia), sudden, severe or persistent muscle weakness could be a sign of an underlying health condition.
Common causes of muscle weakness that are not simply sarcopenia include:
Seek medical advice if you're experiencing muscle weakness. Here's how you can be best prepared to talk with your doctor:
And in any case:
Good luck.
Related: Vitamin D Is Free Yet We Don’t Get Enough And Our Health Is Suffering
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04 These 6 Simple Exercises Will Help You Avoid Falls
Our exercise of the week is...a group of exercises to help you balance better.
We all notice a loss of balance as we age. Have you tripped onto the footpath while getting out of a car on the passenger side? I have. As noted in the previous item, muscle mass and strength loss is expected.
That's not to say that you cannot slow it down, and you should try to slow it down if you want to give yourself the best chance of living longer better.
⇒ Studies are consistent. The life expectancy of people over 60 admitted to hospital due to a fall is reduced by 5 years, on average.
What this means for you: A well-designed 2016 study covering 19,478 participants found that the following simple exercises reduced the rate of falls by more than 20%.
Reducing your base of support:
Moving your centre of gravity:
Ideally, you should do these daily for about 20 minutes. If you do, you will notice the difference. Try doing one exercise during each TV ad break.
Level-up: the simplest level-up is to hold a light dumbbell in one hand. This introduces asymmetry and causes your muscles and brain to work harder to keep you balanced.
Advanced: close your eyes in those exercise where it is safe to do so.
Related: Avoid Ankle Injuries And Gain Balance Better With These Four Everyday Simple Exercises
Thanks for reading!
P.S. If you are not yet subscribed to my free exercise app, try now ↓↓↓ Free forever. Opt-out any time. Opt-in by CLICKING HERE PLEASE SEND ME THE EXERCISES. NOTE: YOU ONLY NEED TO SUBSCRIBE ONE TIME.
>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods
About the newsletter: Do you think it can be improved? Have a story idea? Want to share about the time you met Chris Hemsworth, or your questions about how to live longer better? Send those thoughts and more to me at walter@bodyagebuster.com
'4 Most Valuable' is a weekly newsletter from Walter Adamson. If you like it, please forward to a like-minded soul. Someone forward this to you? You can subscribe from this page.
Resources for you:
How To Keep Your Weight Off With Daily Walks — 5 Fun Level-ups That Everyone Can Do
How Many Pistachios Should I Eat For Sleep and When?
How To Find Purpose In Your Life Without Feeling Like You Are Endlessly Chasing Your Tail
This One Exercise Will Reshape Your Body And Your Brain, If You’re Game
The Exact Slow Pace You Must Run and Cycle To Max Fat-Burning
Dizziness And Cataracts - Is There A Link?
Are You Ab-Wheel Rolling To Back Pain? I Was — Not Now
How To Get The Health Benefits Of Black Tea - Even If You Don't Like Drinking It
Drink This Many Cups Of Coffee Daily For Better Health
How Avoiding A High Viral Load Can Save Your Life - Coronavirus
Shining Light On Infrared Therapy - It Helped Unlock My Shoulder
How To Go From On-knee to Full Pushups, and Reap The Benefits
Thanks To Magic 3 This Meditation I Learnt in Indonesia Calms Me Before Bed
Skipping Breakfast May Make You More Likely To Develop Diabetes - Research
The Surprising Benefits of Black Tea Daily
I Started Trail Running At 70. Besides Being Bitten By A Dog I Love It
How Avoiding A High Viral Load Can Save Your Life - Coronavirus
Walking Backwards Benefits So Much More Than Your Knees
All Exercise Improves Your Mood - Five Theories Why And Six Steps To Get Started
This One Exercise Will Reshape Your Body And Your Brain, If You’re Game
The Surprising Way Hip Flexors Pull You Down Into An Elderly Stoop And Shuffle, And How To Avoid It
How To Walk Better (And Undo The Damage Of Treadmills)
Why Using An Electric Toothbrush is Important For Longevity
Why I recommend Claire Kowalchik's "Running for Women"
Brain Health Is Boosted By Eating Less, Often — Here’s How To Start
Holy Mackerel! Researchers Confirm Walnuts Help Your Muscles Stay Stronger Helping Live Longer
How Bananas Benefit Your Bones - And Brain
Why Walnuts Lower Heart Disease and Help You Sleep Better
How To Sleep Better And Recover Like Elite Soccer Players
As You Age Pistachios Can Help You Sleep Better
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"I empower mid-life men and women to make the choice to live as actively and as independently as they can, for as long as they can", Walter Adamson Get access to my weekly research that I don’t share elsewhere. “My wife and I both read your articles each week, and I have to say there is so much confusing data out there, but yours is a great source, well researched, scientific and always relevant.” — Steve Ridgway, subscriber.
⭑ Healthspan is king - but it is falling ✔ Compared to longevity⭑ Do this simple treadmill exercise to improve your balance ✔ Less falls⭑ Turns out that resistance training helps your brain resist decline ✔ Do this⭑ Stretch your hip flexors and reduce your knee pain ✔ Everything's connected All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. Australia's federal election is now over, votes counted, and the incumbent government retained power despite being out of...
⭑ Exercising keeps you more alert ✔ Compared to those that don't exercise⭑ Spreading your protein over the day boost your gut health ✔ New research⭑ Exercise plus wheatgerm or mushrooms combats muscle loss ✔ Do both⭑ Nordic pole walking is a big calorie burner ✔ Here's how to get started All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active. It's the Federal election weekend in Australia. To my surprise both dominant parties have been in a race to the middle...
⭑ Heard you need to ‘take it easy’ after 50? ✔ Let's challenge this myth All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you are well and active and that you had a great Easter break. Today's newsletter is another one-subject myth-buster. How often have you seen "over-50s" fitness plans promoted as if you need something different to before 50? It assumes that over-50s require a completely different, often less intense, “age-specific” exercise plan due solely to their age. This...