⭑ These two essential oils have proven benefits ✔ Give them a try
⭑ The speed of our speech reflects our neurological health ✔ New research
⭑ Taking regular short breaks improves your productivity
⭑ Tight hip flexors lead to a mountain of problems ✔ Do this daily

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.

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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 Gastroenterology​recommends 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:

1. Choose Your Oils: Select high-quality essential oils (or supplements containing peppermint, for example). Check their reviews.
2. Create a Routine: Dedicate daily time to use them—whether through aromatherapy or topical application (always diluted). For sleep, consider diffusing lavender oil in your bedroom each night. For digestive issues, try taking a peppermint oil capsule after meals.
3. Check. Oils that relieve headaches or bloating should provide quick results while alleviating anxiety might require several weeks. If you don't see any improvements, it may be best to stop using them, as there's no reason to continue with remedies that aren't effective.

⇒ 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​​​​

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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:

1. Self-Monitoring: Pay attention to your speech patterns during conversations. Are you speaking more slowly than before? Do you find yourself pausing frequently? Keeping track of these changes may help identify shifts in cognitive function early on.
2. Seek Professional Assessment: If you notice significant changes in your speech speed, consult a healthcare professional. They may recommend standardised tests to evaluate your cognitive health comprehensively.

Related: ​​​​​Don’t Distract Your Immune System With Poor Dental Hygiene​​​​​​​​

@Medium - Follow me on Medium ↗, covering ⭑food, ⭑brain, ⭑body, ⭑life

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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:

1. Short Breaks: Aim to take micro-breaks of just 10 minutes every hour during work or when engaged in mentally taxing activities. Use this time to stretch, breathe deeply, or step outside for fresh air.
2. Mindfulness Practices: Try mindfulness practices such as meditation or yoga for 5-10 minutes each day. These can help reduce stress and improve your mental clarity.

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​

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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:

• Reduced Flexibility: Tight hip flexors can limit the hips' range of motion, making walking, running, or squatting more difficult.
• Postural Issues: Prolonged sitting can contribute to poor posture, leading to back pain and discomfort. Tight hip flexors can pull your pelvis forward, causing an exaggerated lumbar curve.
• Increased Risk of Injury: Tightness in the hip flexors can lead to muscle imbalances, increasing the risk of strains or injuries during physical activities.
• Hip and Lower Back Pain: Tight hip flexors can stress your lower back and hips, leading to chronic pain issues.
• Decreased Mobility: Over time, tight hip flexors can restrict overall mobility, making it harder to perform daily activities or engage in physical exercise.
• Impact on Athletic Performance: Tight hip flexors can hinder performance in sports that require agility, speed, and power (and lead to injuries).
• Circulation Problems: Extended periods of sitting can lead to poor circulation in your lower body, which may cause swelling or discomfort.

⇒ 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:

1. Preparation: Place a pillow or Airex pad under one of your knees and position your other foot in front of your body.
2. Engagement: Tuck your hips under and engage your abdominal muscles.
3. Stretching: Gently lunge forward while keeping your chest up and back straight. (You should feel a gentle stretch in the front of your thigh or hip.)
4. Hold the stretch for 30 seconds.

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!

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>> My Latest Blog Post: Energise Your Golden Years: Boosting Your Desire to Exercise with Gut-Healthy Foods​

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