⭑ Our dental health impacts our healthspan ✔ More so as we age
⭑ Traditional medicine found to reduce Alzheimer's ✔ And running helps more
⭑ Why a stubbed toe pains us so much ✔ It's neurological and psychological
⭑ This perfect warmup, in 5 minutes, will reduce chances of injury ✔

All strength to Ukraine 🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦🇺🇦

Hello,

Blue-lining.

My immune response has been blue-lining over the last week—this is the top level of responsiveness - level 10 - above the green. "Top Form! You are ready for peak performance."

I'm still trying to figure out why. I've been taking aloe vera juice for three weeks now, but I don’t believe that any one thing would have such a dramatic effect (my response had been tracking at around level 8 for months).

In another 5 weeks, I will stop taking aloe vera juice for a month and I'll be interested to see what happens.

Cuts and skin infections are often distressing. They occupy our attention for a reason — see item #3.

Chinese researchers found that combining traditional medicine with running led to surprisingly good improvements in mice with Alzheimer's — see Item #2.

The quality of our dental hygiene is strongly associated with our metabolic health and longevity. The good news, we can easily do better — see Item #1 below.

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01 Your Oral Hygiene Routine Shapes Your Longevity

When we think about maintaining our health, oral hygiene tends to slip down the list of priorities, overshadowed by diet and exercise. Yet, emerging research strongly suggests that our daily toothbrushing routine influences longevity.

A large systematic review led by Lauren Church and colleagues at the University of Sydney revealed that simple oral hygiene practices can significantly impact the risk and outcomes of cardiovascular disease (CVD), type 2 diabetes mellitus (T2DM), and chronic kidney disease (CKD).

The review analysed 55 studies, focusing on how toothbrushing frequency, interdental cleaning, and mouthwash use correlate with these chronic conditions.

⇒ Toothbrushing just twice a day reduced the risk of T2DM or hypertension by 54% while also slashing mortality risk in those with CVD by an astonishing 75%.

⇒ Unexpectedly, mouthwash usage was associated with an increased risk of developing diabetes by up to 55%—a reminder that not all dental products are beneficial!

What this means for you: Follow these practical tips:

1. Brush Frequency Matters: Aim for at least two brushes a day—this simple act can lead to healthier blood sugar levels.
2. Monitor Your Technique: Ensure you’re using proper brushing techniques; improper methods can lead to gum disease, which is closely linked to chronic health issues.
3. Don’t Skip Interdental Cleaning: Incorporate flossing or using interdental brushes into your daily routine. This can further decrease the risk of CVD and improve overall oral health.
4. Be Cautious with Mouthwash: Some studies indicate that using mouthwash too frequently may elevate the risk of hypertension and diabetes. If you use mouthwash, do so sparingly and choose products without alcohol or strong antibacterial agents.

Related: ​​​Why Using An Electric Toothbrush is Important For Longevity​​​​​​​​​​​​​​​

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02 Can This Natural Medicine Fight Alzheimer's?

This should be included in the same category as last week's article on aloe vera juice. I will try it, but I recommend you consult your doctor first.

It looks promising. Alzheimer's disease (AD) is driven largely by neuroinflammation and the accumulation of amyloid beta (Aβ) plaques in our brain.

Recent research by Liu et al. (Frontiers in Aging, 2024) found that combining the neuroprotective effects of Platycodin D (PD)—a compound derived from the medicinal plant Platycodon grandiflorus—with physical exercise reduced the symptoms of AD in mice, resulting in better recognition and spatial memory.

⇒ Good news, the combination of PD and running improved cognitive functions and exhibited superior effects compared to either intervention alone.

What this means for you: Platycodon grandiflorus is commonly known as bellflower or Chinese bellflower. This plant has been used in traditional medicine for centuries, particularly in East Asia, for its various health benefits, including anti-inflammatory, immunomodulatory, and neuroprotective properties.

By inhibiting the production of pro-inflammatory cytokines and promoting the release of anti-inflammatory cytokines, PD can help reduce overall inflammation in the body, including in the brain.

Dose Frequency: Typically 300mg to 500mg a day ~ 1/4 teaspoon.

You can buy it on eBay search "buy Platycodon grandiflorus".

Tip: The way I measure these small doses is (1) with a set of mini cooking teaspoons, or (2) I calculate one month's worth, e.g. 400mg X 30 and then mix this into a container which has one month's supply of other powders that I am taking.

Related: ​How Bananas Benefit Your Bones - And Brain​​

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

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03 Why Small Pains Can Derail Us: Understanding Our Pain Perception

Small pains and annoyances, such as a canker sore or a stubbed toe, often seem trivial compared to chronic pain conditions. However, they can disproportionately affect our mood. If you find yourself wincing after accidentally scraping a canker sore while enjoying enchiladas, you might ponder why these minor discomforts can be so distracting.

I'm not sure about you, but I find myself with a few more bangs and bruises than I used to when I was younger.

Lorimer Moseley, PhD, a professor of clinical neurosciences, suggests that the question may not be about the severity of the pain but rather about the biological mechanisms behind it.

Our skin is packed with nerve endings, which makes small injuries feel disproportionately painful. Moseley explains that the brain evaluates sensory signals based on prior experiences and the current context. Through this feedback loop, our body learns to avoid injuries.

⇒ Our brain assigns greater intensity to pain based on urgency. The more critical a body part is for immediate action, the sharper the pain; i.e. mouth ulcers rate a higher priority, and they sure seem more painful.

Feet also rate high on the "urgency" scale, which might explain why stubbed toes hurt so much.

What this means for you: Recognising that pain, even when minor, serves an evolutionary function can help you manage it better. It's basically about how you view it - psychological, not biological. Here's what experts recommend, and in my experience, these tips work:

• Acknowledge Your Pain: It's okay to be bothered by minor pains; your feelings are valid. Accept it for what it is.
• Engage in Distraction Techniques: Reading, watching TV, or listening to music can redirect your focus from discomfort.
• Reflect on Past Experiences: Consider how previous injuries have affected your pain perception; perhaps you've become overly sensitive, and reflecting on this can help you put current pain in perspective.

⇒ Understanding the mechanisms behind pain perception gives us insight into why we react strongly to seemingly minor injuries and helps us manage discomfort more effectively.

Related: ​The Anti-Inflammatory Benefits of Exercise - Easier Than You Think​​​​​

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04 The Perfect Warmup

Our exercise of the week is... how to warm up properly to avoid injury.

I kind of begrudgingly warm up. I know that I have to do it; otherwise, there's a greater chance I'll injure myself. But I don’t really look forward to it.

I see many times people don’t warm up, be it for running or exercising at the gym. And among those that do, they often stretch. Stretching isn't warming up, it's what you do after exercising to "warm down".

If you see the Tour de France riders, they warm up for 30 minutes, race for 4 to 7 hours, then warm down for 30 minutes, then ice bath and then massage (the massage is the "stretch" part).

⇒ Warming up lubricates your joints, warms up your muscles and gets nutrients flowing to where needed.

What this means for you: Here's the anatomy of a good warmup, which doesn’t take more than 5 minutes. Work from your feet up towards the neck via gentle movements:

• Ankle circles – put your toes on the floor and create circles with your feet, warming up the ankles in both directions.
• Calf stretch – if you have a step or something to elevate your foot, that's helpful.
• Leg kicks – sometimes I hold onto something or just balance to get my core warm. I'll do that forwards and backwards for hamstrings and hips, then sideways, so I'm getting into the hip and glute area.
• Walking high knees on the spot – bringing the knees up nice and high, warming up the hip flexors.
• Kick your heels up towards the bum, warming up the quads and the joints in the knee.
• Hip circles – holding onto your waist, all the way around one way and then the other.
• From there, go on to upper body – arm circles, creating bigger circles in one direction, then the other.
• Tree hugs – imagine you're hugging a tree with both arms.
• Shoulder rotations, forwards and backwards
• Neck stretches, looking down, up, left and right.
• Warm up your wrists by spinning fingers towards each other at the top and then reverse.

⇒ Finish by rotating your arms from side to side with your feet positioned at shoulder width.

Related: ​​​​​​​​​Does Running Burn More Calories Than Walking? Yes, unless ... ​​​​​​

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​

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