⭑ These two essential oils have proven benefits ✔ Give them a try All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello,Hip flexors. Tight hip flexors are endemic because we all sit at the desk too long. My hip flexors are also tight because I don't stretch them as much when exercising at home as I did when I exercised at the local gym. I ran successfully in a 10km "road race" last Sunday but pulled a glute later in the week. This is probably due to imbalance and tightness in my hip flexors, which increases the strain on my glutes and hamstrings (see item #4). The "road race" was in rain and mud with puddles covering the entire path - more like a cross country! Scientists have isolated the speed of continuous speech as an indicator of potential neurological degeneration in late life - see item #2. Some essential oils have science-backed benefits - see item #1. // 01 Essential Oils With Science-backed Benefits Incorporating essential oils into your daily routine is a natural way to support your health and well-being as you age. Research suggests that oils like lavender and peppermint can help alleviate anxiety and headaches and improve sleep quality, as reported in this recent article in the Washington Post. A 2022 meta-analysis showed a positive correlation between the ingestion of peppermint oil and the reduction of gut pain, and another in 2022 indicated a moderate positive correlation between lavender oil aromatherapy and improved sleep quality (outperforming other oils such as chamomile and orange). ⇒ In fact, the American College of Gastroenterologyrecommends peppermint as a potential cure for mild symptoms of abdominal pain. However, it is important to note that essential oils have limited clinical backing for many of their claims. That said, using lavender and peppermint oils is backed by evidence supporting their therapeutic benefits, particularly in managing anxiety, sleep disturbances, and digestive issues. What this means for you: Lavender and peppermint oils are worth a try if you are struggling with sleep quality, anxiety, digestive health, or headaches. Here’s a simple action plan:
⇒ Applying diluted peppermint oil to your temples may help reduce tension headaches, providing a natural remedy for occasional headache relief. Related: How To Sleep Better And Recover Like Elite Soccer Players // 02 Speech Speed Means More Than Not Finding The Right Word The speed of your speech may be a crucial marker of cognitive health. A recent University of Toronto study suggests that speech patterns, particularly speech speed, are crucial indicators of cognitive health. This is important because current tests rely on the ability to recall individual words. Until now there had not been a way to capture, normalise and compare continuous speech in the context of aging and cognitive health. Researchers used artificial intelligence techniques to test continuous speech for changes beyond typical changes as we age. This identified impairments beyond what is expected from normal aging and potentially detected neurodegenerative conditions such as Alzheimer's. ⇒ Surprisingly, the study found that it is not just the occasional struggle to find words but rather the overall pace at which we speak that correlates with cognitive decline. This is because maintaining the pace of speech requires coordinated functioning of our many brain regions involved in language, memory, and executive functioning, and not just those used for the recall of a word. What this means for you: Monitoring changes in your own fluency may provide valuable insights into your brain function and overall well-being. While it's normal to occasionally pause while searching for a word, increased hesitancy or a noticeable slowdown in your speech could warrant further attention:
Related: Don’t Distract Your Immune System With Poor Dental Hygiene @Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life // 03 When Doing Nothing is Good For You Sometimes, doing nothing can be dangerous for your health, such as a lack of exercise. And sometimes doing nothing plain feels bad because downtime often feels like a luxury rather than a necessity. However, research increasingly highlights its critical role in maintaining not only mental well-being but also physical health. A study by Elissa Epel at the University of California, San Francisco, underscores the importance of downtime for cognitive functioning and stress management. Epel found that strategic breaks and mindfulness practices improve our cognitive function and reduce stress levels. ⇒ Surprisingly, brief moments of idle time can even enhance our focus and productivity, defying the common belief that constant activity is essential for success. So that 5-minute break might result in you finishing your work faster! What this means for you: Implementing short breaks throughout your day can help rejuvenate you, combat stress, and improve your overall well-being:
I set a 25-minute timer continuously while I am at the desk and try to stop for a 5-minute break when it rings (I don't always succeed). And I use the Apple Mindfulness Breathe app a couple of days daily, and the Breathing Zone app 2X daily for 10 minutes each time (once before I get up, and once before I go to sleep). I believe they do me good. ⇒ Because we spend too much time sitting, our hip flexors tighten. One very productive way of spending a 5-minute break from the desk is to do the hip flexor stretch in item #4 below. Related: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods // 04 Your Hip Flexors Are Probably Too Tight - Do This Our exercise of the week is... the kneeling hip flexor stretch. This is an "exercise" - stretch - that we all should do more often. I recently strained a medial glute muscle while sprinting at the athletic club, and the root cause is quite likely tightness in my hip flexors. You may think that having tight hip flexors is innocuous. Not so. Consider these consequences:
⇒ Developing core stability with this resistance band dead bug variation helps reduce the risk of injuries related to poor posture or weak core muscles. What this means for you: as often as you care, do this stretch, 2 to 3 reps on each side:
Watch this 40-second video for a clear demonstration. ⇒ To increase the stretch, raise one arm overhead and lean away from the side you are stretching. Related: Are You Ab Wheel Rolling To Back Pain? I Was, Not Now 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. Each of these weekly emails has 4MV in the subject line to help you filter them and search for previous ones. |
"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.
⭑ Doing to much too soon will derail your exercise program ✔ Take a step back⭑ Skipping warm-up and cool-down stresses your joints ✔ Allow time⭑ Plateaus are natural, longer when you're older ✔ Learn to love them⭑ Good posture and controlled movements get you the best return on exercise ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and staying active. The newsletter is a different format today, just one item, with 10 hints to avoid mistakes that can reduce your gains...
⭑ Maintaining muscle health is one key to healthspan ✔ Three tips⭑ Inflammaging - what is it and how to tame it ✔ Gets worse as we age⭑ You can track your body's capacity to resolve stress ✔ I find it interesting⭑ Healthier back shoulders and biceps with the dumbbell row ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and keeping active. Summer's here down under. We’ve had some weird nights with the highest temperature for the day at 5 am! Perhaps that's why my...
⭑ These doctors will fact-check your medical queries ✔ For free⭑ How walnuts improve your brain health and your blood pressure ✔ Research⭑ Regular bad dreams? Talk to your doctor about it, here's why ✔⭑ The squat-calf raise combo is a fabulous muscle builder - not difficult ✔ All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦 Hello, I trust you're well and keeping active. Ouch! Running for the train last Wednesday I tore my nearly repaired hamstring again - set me back a few months. The irony was that...