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In Today's Issue
- Are Your Genetics Keeping You Fat? (1 tip to change fast)
- The Workouts For A Healthy Brain, Part 1
- FREE Top Rated simple weight loss tips...
Are Your Genetics Keeping You Fat? (1 tip to change fast)
Ever heard the excuse "I'm overweight because of my genetics"? Are several members of your family overweight and you just figured, you were stuck that way too? Well, I have great news. Recent studies reveal that being overweight has NOTHING to do with genetics and EVERYTHING to do with your lifestyle. BUT, if you make the wrong choices... well, you know how that ends. Click through to find out how Dr Charles can make a difference for you in just 3 to 10 days. click here to learn the 1 thing that makes a difference...*Disclosure: compensated affiliate*
The Workouts For A Healthy Brain, Part 1
Dear Reader,
Exercise is the best thing you can do for your brain. The research shows that we can keep on learning all through life, and while brain volume does shrink a bit as the years pass and some cells might die off; the brain keeps on making new neurons and fine tuning their connections even into old age.
Aerobic workouts reduce the amount of brain loss and keep thinking sharp according to John Medina who is an affiliate professor of bioengineering at the University of Washington School of Medicine. It also cuts your lifetime risk of devastating Alzheimer's in half, your risk of dementia by 60%. How can this be?
Experts think that such workouts boost the flow of blood to some parts of the brain, spurring the release of brain-derived neurotrophic factor (BDNF) a chemical science has dubbed "Miracle-Gro" for the brain. It stimulates the formation of new neurons in the hippocampus (involved in memory, learning, the ability to plan and make decisions) and repairs cell damage while strengthening synapses (connections) between brain cells.
People at any age can help the brain by exercising regularly, it's never too late to start. Once you've cleared your plans with your own doctor, here are ten tips to make aerobic exercise a part of your life.
1. Find something that feels good to you, the best exercise is one you'll keep doing. You want to love it, not dread it.
2. Recruit a coworker/friend to exercise with you as having someone to workout with helps motivate you, keep you going when your willpower fails.
3. Put your workout clothes out the night before so you see them first thing in the morning. It's your own personal signal.
4. Use your iPod, as research finds those who workout listening to music exercise harder and longer without realizing it.
5. To workout enough to get a brain benefit you're really only adding 2 ½ hours into your week - 150 minutes along with warm up and cool down times.
6. If you can, exercise outside as a study from Ohio State University found that people are more apt to stick with exercise if they exercise out in the fresh air.
Continues below...
*Highly Recommended*
The Workouts For A Healthy Brain, Part 1 Continued...
7. Sneak in the workouts by parking at the far end of the lot, getting off the bus a few stops before home, or walking up and down the field while watching your kids games.
8. If you're stiff or have weak muscles, try a low impact exercise like walking or working out on a stationary bike. Pilates, tai-chi and yoga are other workouts the put minimal stress on the body but strengthen the core muscles.
9. Strength training (using free weights, machines or bands) does a lot for you. A study appearing in the Archives of Internal Medicine found that women 70 to 80 years old who had mild cognitive impairment symptoms and did one to two hours of weight work two days a week for six months had better focus and decision making than those in the control group who did balance/toning exercises.
10. Use smartphone apps to help keep track of your weight, sleep and how many steps you take - you might think of your smartphone as your own personal trainer.
The good news is that you don't have to train like crazy to get a benefit to your brain; anything that gets your heart beating faster will do the trick. You should break into a light sweat, feel like you are slightly out of breath, but can talk.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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*Disclosure: compensated affiliate*
Sources:
http://www.aarp.org/health/brain-health/info-05-2013/exercising-tips-for-brain-health.1.html
John Medina, author, affiliate professor of bioengineering at the University of Washington School of Medicine:
http://evans.uw.edu/profile/medina
http://www.brainrules.net/about-the-author
Ohio State University press release on exercising outside research:
http://researchnews.osu.edu/archive/neighexer%20connect.htm
Study on elderly women, fitness and brain health, Archives of Internal Medicine:
http://researchnews.osu.edu/archive/neighexer%20connect.htm
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