⭑ Exercise specifically repairs our brain cells ✔ Recent research
⭑ This diet has been found to reduce depression ✔ There are no special tricks
⭑ Washing your raw meats ✔ The USDA says to stop now
⭑ Fix your scapulas for better balance and reduced risk of falls. ✔

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

Hello,

I trust you're well and keeping active.

Wow, it's a big week ahead with the presidential election on Tuesday! The world's waiting with bated breath.

This week I realised how much I have benefited from being diagnosed with Type 2 diabetes 26 years ago when I was 50. It shocked me into starting to exercise regularly, which led to my interest in doing more and keeping it up.

Last Tuesday, I was a panellist at an event discussing the role of IT and AI in transforming the electricity grid. It turned out that 3 people I had done business with decades ago were in the audience - one from 1975!

I didn’t initially recognise them because of their frailty, and they were each a little hunched over. To be honest, I was a bit taken aback. I realised how fortunate I am.

Check item #4 because I am revisiting the YTW exercise, this version with specific techniques that will improve your posture.

The USDA just issued guidelines on when and when not to wash your food during preparation. It made me rethink what I have been doing - see Item #3.

There's an association between depression and aging, and this shortens people's lives. Research finds a specific diet helps reduce the risk — see Item #2.

Exercise doesn't just keep our brain healthy, it repairs it — see Item #1.

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01 How Exercise Repairs Our Brain

It sounds just plain simple to understand the benefits of regular exercise as we age. But, of course, it's not about the logic. I know that I *should* do certain things, but I don’t do them, e.g. I should wear hearing aids, but I don’t do it.

Medical doctors report that of 100 patients who acknowledge that they need to do something drastic to maintain their health, only 1% take action.

Nevertheless, knowing the facts can help tip you across the line into action at those times when you are reflecting on such things.

Recently, WebMD noted, " a recent study suggests that certain exercises -- like riding a stationary bicycle -- actually slow cell decline that can happen as you age'. In other words, it’s never too late to reap the benefits of exercise.

I searched for this evidence, and what struck me was the benefits for our cognitive health. We know that regular exercise is good for our bodies, and the evidence is clear that exercise improves our brain function positively.

Exercise helps our brain's immune cells, called microglia, work more efficiently. As we age, these cells can become less effective, shifting their energy use in a way that contributes to inflammation and cognitive decline.

⇒ Regular exercise reverses this negative change. Exercise improves how microglia process energy and boosts their ability to clear out waste and harmful substances from our brains. This results in better brain health and sharper cognitive function

What this means for you: The combination of regular aerobic and strength exercises will give you the best results, e.g., using a stationary cycle combined with weight or bodyweight exercises. If you can only do one type, do the one you will most likely keep doing regularly.

Related: ​​​​​As You Age Pistachios Can Help You Sleep Better​​​​​​​​​​​​​​​​​

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02 This Diet Is Linked To Better Mental Health

Research is increasingly shedding light on the relationship between diet and mental health, particularly depression.

This is important because depression is associated with increased mortality risk in over 50s, and social isolation is associated with a 29% increased likelihood of mortality. Depression leads to social isolation. Therefore, dietary ways of reducing depression help treat a fundamental cause of reduced longevity.

The gut-brain axis is increasingly being found to play a crucial role in how diet influences our moods and mental health.

⇒ A study of 964 elderly participants over 6.5 years found those following the DASH diet had lower rates of depression compared to those eating a typical Western diet.

While designed for cardiovascular health, the DASH diet shows promise in reducing depression risk, particularly in older adults.

What this means for you: The Dietary Approaches to Stop Hypertension (DASH) diet, initially developed to lower blood pressure, emphasises:

• Whole grains
• Fruits and vegetables
• Lean meats
• Low-fat dairy
• Limited saturated fats and sugars.

Here are the MAYO CLINIC DASH Diet suggestions.

The beneficial effects of the DASH diet on mental health stem from:

1. High fibre content from plant-based foods ferments in the gut.
2. This fermentation produces short-chain fatty acids.
3. These fatty acids regulate the immune system and influence gene expression in the brain.

⇒ Key fact: People who consume more fibre have more diverse gut bacteria, which produce various chemicals that influence mood.

Related: ​​​​All Exercise Improves Your Mood - Five Theories Why And Six Steps To Get Started​​

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

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03 Washing Your Raw Chicken? Why You Need To Stop

Raw poultry can look slimy, and we naturally think to wash it off - I often do it.

However, the USDA recommends cooking to eliminate bacteria.

Surprisingly, a recent USDA study found that 60% of people who washed raw poultry had bacteria in their sink, and 26% transferred bacteria to salad lettuce.

Apparently, current guidelines stress cooking instead of washing to ensure the safety of all meats. Red meat cannot be cleaned effectively through washing as bacteria hide within muscle fibres; cooking it to at least 65°C ~ 145°F is vital to kill these bacteria.

Fish should also not be rinsed - I often do rinse it! - except for shellfish like clams and mussels that need rinsing to remove sand.

Eggs and produce like mushrooms and avocados require special care, says the USDA:

• Don't wash eggs at home as it removes their protective bloom, increasing bacterial risk. Instead, keep eggs refrigerated and cook them thoroughly.
• Mushrooms should be cleaned with a damp cloth to avoid water absorption, which can harbour bacteria.
• Wash avocados to prevent transferring contaminants from peel to flesh during slicing.

What this means for you: Here's a summary, which should help reduce unintentionally spreading bacteria that we are trying to remove by washing:

1. Avoid Washing Certain Meats: Do not wash raw poultry and red meat to prevent the spread of bacteria and cross-contamination.
2. Trust Pre-Washed Produce: Use pre-washed labels on salad greens to reduce risk.
3. Clean Other Produce Properly: Thoroughly wash avocados, melons, and mushrooms before eating them.

Related: ​​​Skipping Breakfast May Make You More Likely To Develop Diabetes - Research​​​​​​

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04 The Best Way To Do Scapula Retraction

Our exercise of the week is the ... AYTW with resistance bands.

I introduced the YTW exercise only a few weeks ago. Perhaps that primed me to notice a better version on YouTube - one I feel has so much added value that I want to bring to your attention.

The AYTW adds A's (Arms forming letter A) and then arms forming YTW. The differences with the previous YTW version are:

• The use of a resistance band;
• The instructor emphasises the value of the specific progression from A to Y to T to W;
• He emphasises to focus on shoulder blade movement rather than arm movement;
• To move only the shoulders, not the entire torso; and,
• Perform each movement with control.

⇒ The overall message is that this method prioritises quality movement and proper muscle activation to enhance your shoulder health and function rather than merely going through the motions or concentrating on arm positions.

What this means for you: Here's the drill. Firstly, note the key differences between the "usual" YTW videos and this method:

• Common Mistake: Shrugging or elevating shoulders.
• Correction: Maintain shoulder blades in a depressed position during exercises.
• Common mistake: People tend to shrug or elevate their shoulders
• His correction: Keep shoulder blades pulled down (depression) while performing the movements.
• Common approach: People try to move through a large range of motion
• His technique: Focuses on smaller, more controlled movements that specifically target the scapular muscles.
• Traditional Approach: Emphasis on arm movement.
• Key Emphasis: Movement should originate from the shoulder blades, minimising arm involvement.

The video demonstrates everything; it's 3 minutes long: ( 0:23 A 1:07 T 1:36 W 2:10 Y).

Related: ​​​​​​​​​​​Holy Mackerel! Researchers Confirm Walnuts Help Your Muscles Stay Stronger Helping Live Longer​​​​​​

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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