Here’s some worrying news for all health enthusiasts-the very gadget you trust to track your health may be hiding a silent threat that could slowly seep through your skin and affect your well-being. Researchers are cautioning about a harboring danger in many fitness trackers and smartwatch bands.
A recent study conducted by the research team at the University of Notre Dame evaluated 22 brands of wearable trackers and found that nine of the brands have “very high concenterations” of perfluorohexanoic acid (PFHxA), a type of per- and polyfluoroalkyl substances (PFAS), commonly called “forever chemicals.”
Forever chemicals are used in manufacturing to make products resistant to water, heat, and stains. They are infamous for their troubling connections to a range of health concerns. From fertility issues, pregnancy-induced hypertension, and preeclampsia, to increased cholesterol levels, weakened immune responses, and a heightened risk of serious illnesses like testicular and kidney cancer, forever chemicals can bring long-term damage to human health. In children, PFAs can affect hormones, delay development, and contribute to liver damage, thyroid disease, and asthma.
For the study, the researchers tested the samples using particle-induced gamma-ray emission ion beam analysis and liquid chromatography tandem mass spectrometry to determine the material’s total fluorine content, as high levels of fluorine naturally indicate the presence of PFAS. The study also identified the specific types of PFAS in the products.
“Fifteen of the 22 bands we tested had a high percentage of total fluorine concentrations, and nine contained PFHxA. The others used some other unidentified surfactant that wasn’t in our targeted analysis,” said Alyssa Wicks, lead author of the study in a news release.
“The most remarkable thing we found in this study was the very high concentrations of just one PFAS — there were some samples above 1,000 parts per billion of PFHxA, which is much higher than most PFAS we have seen in consumer products,” said Graham Peaslee, co-author of the study.
Wearable tech has become a constant companion for millions of Americans, with an estimated 1 in 5 sporting smartwatches or fitness trackers, according to a 2019 Pew Research study. From tracking steps to monitoring heart rates, these devices are practically glued to wrists for an average of 11 hours a day.
The Forgotten Aspect of Fitness: How Proper Breathing Techniques Can Revolutionize Your Workouts
In the hustle and bustle of modern fitness, many of us tend to prioritize our physical movements, neglecting a crucial component that plays a vital role in maximizing our workouts: breathing. The art of breathing is often overlooked, yet it can be the game-changer that elevates our exercise routine from mediocre to remarkable. By incorporating proper breathing techniques, we can experience improved performance, increased endurance, and enhanced overall well-being.
Understanding the Power of Breathing
Breathing is the foundation upon which our entire exercise experience is built. When we breathe, our bodies receive the necessary oxygen to fuel our muscles, enabling them to perform at their best. Proper breathing techniques can enhance oxygenation, reduce fatigue, and boost energy levels, ultimately resulting in more effective workouts.
How Breathing Impacts Performance
Research has revealed that 95% of people breathe incorrectly, using shallow, irregular breathing patterns that can lead to:
Reduced oxygenation: Insufficient oxygen supply to the muscles, resulting in decreased performance and increased fatigue.
Increased heart rate: Rapid breathing can cause the heart to beat faster, leading to exhaustion and decreased endurance.
Inaccurate proprioception: Poor breathing can compromise the body’s ability to sense its position and movement, affecting coordination and balance.
The Benefits of Proper Breathing Techniques
By adopting conscious breathing exercises and incorporating them into your workout routine, you can:
Improve Endurance
Longer, more efficient deep breathing can:
Inflate lungs: Allow for more oxygen to be stored, reducing fatigue and increasing endurance.
Increase cardiopulmonary efficiency: Enhance the heart’s ability to pump blood and supply oxygen to the muscles, leading to increased exercise tolerance.
Regulate pacing: Help maintain a consistent energy level, reducing the need for intense bursts of energy that can lead to burnout.
Enhance Performance
Conscious breathing can also increase power and speed:
Boost explosive power: By storing oxygen in the diaphragm, explosive movements become more effective.
Improve technique: Accurate proprioception enables better body positioning, leading to more effective movements.
Optimize energy expenditure: Breathing techniques can direct energy towards the most critical muscle groups, resulting in enhanced performance.
Reduce Stress and Injury
Breathing exercises can also promote relaxation, reducing stress and the risk of injury:
Activate parasympathetic nervous system: Engage the relaxation response, calming the body and reducing muscle tension.
Reduce anxiety: Proper breathing can alleviate pre-workout jitters, promoting a clear and focused mind.
Protect against overexertion: By regulating energy expenditure, avoid pushing beyond comfortable limits, reducing the risk of injury.
Mastering the Art of Breathing: Techniques to Try
Integrating these simple, yet powerful techniques into your workout routine can make all the difference:
Diaphragmatic Breathing
Inhale: Slowly, deeply breathe in through the nose, allowing the diaphragm to drop and the belly to rise.
Hold: Hold the breath for a brief moment (1-2 seconds).
Exhale: Slowly, deeply breathe out through the mouth, allowing the diaphragm to rise and the belly to drop.
Box Breathing
Inhale: Breathe in for a count of 4.
Hold: Hold the breath for a count of 4.
Exhale: Breathe out for a count of 4.
Hold: Hold the breath for a count of 4.
Alternate Nostril Breathing
Close right nostril: Pinch the right nostril shut with the ring finger.
Inhale: Breathe in through the left nostril.
Close left nostril: Pinch the left nostril shut with the thumb.
Exhale: Breathe out through the right nostril.
Conclusion
The undeniable connection between breathing and performance has been solidified. By incorporating conscious breathing techniques into your workout routine, you can revolutionize your fitness journey, experiencing enhanced endurance, improved performance, and reduced stress and injury risk. Remember, the key is consistency and patience – with practice, you’ll be breathing your way to better fitness in no time!
FAQs
Q: Is breathing really that important?
A: Yes, proper breathing is essential for maximizing workouts, reducing fatigue, and improving overall performance.
Q: What are some common breathing mistakes people make?
A: Shallow, irregular breathing patterns, including breathing only through the mouth, and neglecting the diaphragm.
Q: Can anyone benefit from proper breathing techniques?
A: Absolutely! Whether you’re a novice or a seasoned athlete, incorporating conscious breathing exercises into your routine can lead to noticeable improvements.
Q: How do I get started?
A: Begin by educating yourself on the basics of diaphragmatic, box, and alternate nostril breathing. Start with short sessions and gradually increase duration as you become more comfortable with the techniques.
Q: Can I use breathing techniques for relaxation and stress relief as well?
A: Yes, breathing exercises can be used for both fitness and relaxation, promoting a sense of calm and reducing anxiety.
The LGBTQ+ community may face particular challenges related to Alzheimer’s and dementia. These include finding inclusive and welcoming health care providers, less ability to call upon adult children for assistance, concerns about stigma and higher rates of poverty and social isolation.
Dementia and the LGBTQ+ community
These documents from the Alzheimer’s Association describe the issues that members of the LGBTQ+ community and their loved ones experience and offer guidance for navigating these challenges.
Issues Brief: LGBTQ+ and Dementia (PDF), a collaboration with SAGE, outlines specific issues of concern related to LGBTQ+ people with dementia, including stigma, family composition, poverty and social isolation.
This infographic on the LGBTQ+ community (PDF) and dementia includes important information about the LGBTQ+ community and dementia, including data about the challenges members of the community face accessing care.
ALZPride: Voices of the LGBTQ+ Community is a panel discussion featuring Clint Kershaw, diagnosed with mild cognitive impairment in 2017 at age 56, and his partner, Jeff, sharing how they navigate this disease together; Reynaldo Mireles from SAGE describing their work in communities, particularly communities of color; and Dan Stewart from HRC (Human Rights Campaign), discussing progress toward becoming more trans-inclusive and how the Long-Term Care Equality Index promotes equitable and inclusive care for LGBTQ+ older adults in senior housing. See or download the video. Passcode: D%F$V3WQ
At the Alzheimer’s Association, we believe that diverse perspectives are critical to achieving health equity — meaning that all communities have a fair and just opportunity for early diagnosis and access to risk reduction and quality care. The Association is committed to engaging underrepresented and underserved communities and responding with resources and education to address the disproportionate impact of Alzheimer’s and dementia (PDF).
Caregiver resources for LGBTQ+ community members
Members of the LGBTQ+ community who are spouses, partners and family members caring for someone living with Alzheimer’s may also face challenges in finding culturally sensitive care, support networks and other resources.
Resources for LGBTQ+ community members
The Alzheimer’s Association, its national partners and other organizations provide resources for members of the LBGTQ+ community who are living with Alzheimer’s and other dementia. On our national blog, Dan Stewart of the Human Rights Campaign Foundation shares how the Human Rights Campaign is partnering with the Association to help ensure aging LGBTQ+ elders have access to Alzheimer’s information and resources.
ALZConnected® is a free online community for people living with dementia and their caregivers. It includes a forum specifically for members of the LGBTQ+ community and allies to connect with one another.
SAGE, one of our national partners, is a national advocacy and services organization for LGBTQ+ elders. It provides resources on housing, long term care, discrimination and more issues that LGBTQ+ older adults face.
SAGE operates the National Resource Center on LGBTQ+ Aging, which is the country’s first and only technical assistance resource center aimed at improving the quality of services and supports offered to lesbian, gay, bisexual and/or transgender older adults. It also provides listings of local resources.
SAGECare provides training on culturally competent care for LGBTQ+ older adults, including modules on LGBTQ+ people and dementia and training for memory care providers.
The Gay and Lesbian Medical Association advocates for health equity and provides a directory of health care providers for those seeking a LGBTQ+-friendly doctor or other health professional.
Lambda Legal is a national organization committed to achieving full recognition of the civil rights of lesbians, gay men, bisexuals, transgender people and everyone living with HIV through impact litigation, education and public policy work.
Clinical study findings from the Alzheimer’s Association
There is relatively little clinical research on the LGBTQ+ community and Alzheimer’s and other dementia, but more researchers are exploring these important and neglected issues.
Members of the LGBTQ+ community face an increased risk of subjective cognitive decline compared to cisgender heterosexual Americans. NPR covered this finding.
Research Inclusion Supports Equity (RISE) is a research study being conducted by Emory University, the University of Nevada, Las Vegas, and the University of Tennessee, Knoxville. The RISE study includes a research registry created to help ensure the LGBTQ+ community is represented in Alzheimer’s research.
Our commitment to the LBGTQ+ community
The Alzheimer’s Association proudly stands in solidarity with the LGBTQ+ community. We recognize the importance of fostering inclusivity, acceptance and equality for all individuals — regardless of sexual orientation or gender identity. At the same time, we acknowledge that health challenges such as Alzheimer’s and dementia affect all brains, regardless of identity. We are committed to creating safe and supportive spaces within our organization and beyond, where everyone can thrive and be their authentic selves, even in the face of such challenges.
The Alzheimer’s Association strategically partners with national and local organizations to advance health equity, access to Association resources and inclusion in the fight to end Alzheimer’s. Learn more about our partners and partnerships as part of our commitment to diversity and inclusion.
We are excited to participate in and support upcoming Pride parades and festivals. Look for the Alzheimer’s Association at these events, where we will stand in solidarity with the LGBTQ+ community.
Sufficient, sustained weight loss may cut the risk of fatal heart attacks and strokes in half.
In the ABCs of health consequences of obesity, G is for Gallstones.
The top digestive reason people are hospitalized is a gallbladder attack. Every year, more than a million Americans are diagnosed with gallstones, and about 700,000 must have their gallbladders surgically removed. It is a relatively safe procedure, with complication rates tending to be under 5 percent and a mortality rate of only about 1 in 1,000. However one in ten may develop a post-cholecystectomy syndrome of persistent gastrointestinal symptoms long after their gallbladder is removed.
What are gallstones made of? In 80 to 90 percent of cases, gallstones are mostly crystalized cholesterol, forming like rock candy in our gallbladder when cholesterol gets too concentrated. This was used to explain why some small, early studies found that non-vegetarians had a higher incidence of gallstones. However, results from more recent, larger studies are more equivocal; one study suggests that a “vegetarian diet may therefore protect” against gallbladder disease, for instance, while another shows higher rates among vegetarians, independent of weight.
Ironically, rapid weight loss may also be a trigger. Half a pound (1.5 kg) a day has been deemed the upper limit for medically safe weight loss, based on gallstone formation. Ultrasound studies found that, above that, the chance of new gallstones can go from less than 1 in 200 a week to closer to 1 in 40, as shown below and at 1:59.
To help prevent a gallstone attack, we can increase our fiber intake. Not only is dietary fiber intake associated with less gallbladder disease in the first place, but those placed on high-fiber foods during a weight-loss regimen suffered significantly less gallbladder sludging than those losing the same amount of weight without getting the extra fiber.
G is also for gastroesophageal reflux disease, or GERD. Fiber-rich food consumption decreases the risk of acid reflux, too. I previously explored how chronically straining at stool may push part of the stomach up into the chest cavity. Well, excess abdominal pressure due to obesity may have the same effect, pushing acid up into the throat and causing heartburn and inflammation. The increased pressure on the abdominal organs associated with obesity may also explain why overweight women suffer from more vaginal prolapse, where organs such as the rectum push out and into the vaginal cavity.
The deadliest letter in the alphabet of obesity consequences is H, which is for Heart Disease. Of the four million deaths attributed to excess body weight every year around the world, nearly 70 percent are due to cardiovascular disease. Is it just because of eating poorly? Mendelian randomization studies suggest that people randomized from conception to be heavier—based only on genetics—do indeed have higher rates of heart disease and stroke regardless of what they eat. The question is: If you lose weight, does your risk drop?
Enter the Swedish Obese Subjects (SOS) trial, the first long-term controlled trial to compare the outcomes of thousands of bariatric surgery patients to matched control subjects who started out at the same weight but went the nonsurgical route. Individuals in the control group maintained their weight, whereas those in the surgical group maintained about a 20 percent weight loss over the next 10 to 20 years. In that period, those in the weight-loss group not only developed 80 percent less diabetes, but they suffered significantly fewer heart attacks and strokes. So, unsurprisingly, they significantly reduced their total mortality overall. Ten years out, the weight-loss group appeared to cut their risk of fatal heart attacks and strokes in half, as shown below and at 4:23 in my video.
If you missed the previous videos in my series on the ABCs of obesity, see:
I continue the topic of obesity and weight with videos in the related posts below.
For more on the health conditions discussed in this video, see the gallstones, GERD, and heart disease topic pages.
As we step into 2025, the demand for natural energy boosters is higher than ever. Whether you’re an athlete, a busy professional, or simply looking to enhance your daily vitality, these 17 supplements can help you unlock your full potential and keep you energized throughout the day.
1. CoQ10: The Cellular Powerhouse
CoQ10: The Cellular Powerhouse
Coenzyme Q10 (CoQ10) is a naturally occurring antioxidant that plays a crucial role in energy production at the cellular level. It helps transform the food we eat into ATP, the energy currency of our cells. By supplementing with CoQ10, you can support your body’s natural energy production processes, potentially leading to increased vitality and reduced fatigue.
B vitamins are essential for converting food into energy. A B-complex supplement typically includes vitamins B1, B2, B3, B5, B6, B9, and B12, all of which play critical roles in energy metabolism. These vitamins work synergistically to support various bodily functions, including brain health and red blood cell formation, which can contribute to overall energy levels and cognitive function.
Iron is crucial for the production of hemoglobin, which carries oxygen throughout your body. An iron deficiency can lead to anemia, causing fatigue and weakness. By ensuring adequate iron intake, you can support optimal oxygen transport and energy production, especially if you’re at risk of iron deficiency.
Rhodiola Rosea is an adaptogenic herb known for its ability to enhance mental and physical stamina. It has been shown to reduce fatigue, increase mental performance, and help the body adapt to stress. This makes it an excellent supplement for those looking to boost their energy levels naturally.
Maca root is a Peruvian superfood that has been used for centuries to increase energy and endurance. It’s believed to support hormone balance by influencing the hypothalamus-pituitary-adrenal axis. Regular consumption of maca may lead to improved stamina, enhanced libido, and better overall vitality.
Cordyceps is a fungus that has gained popularity among athletes for its ability to improve endurance and oxygen utilization. Studies have shown that it can increase VO2 max, allowing for greater oxygen consumption during exercise. This makes it an excellent supplement for those looking to enhance their athletic performance and overall energy levels.
The combination of L-Theanine and caffeine provides a unique balance of alertness and relaxation. While caffeine provides a quick energy boost, L-Theanine helps to smooth out the jittery effects, resulting in calm, focused energy. This synergistic pair is perfect for those needing mental clarity and sustained energy throughout the day.
Creatine is well-known in the fitness community for its ability to enhance strength and power output. By increasing the availability of ATP in muscle cells, creatine can help you push harder during workouts and recover faster, leading to improved energy levels both in and out of the gym.
Beta-Alanine is an amino acid that helps to buffer lactic acid in muscles, potentially delaying the onset of muscle fatigue during high-intensity exercise. This can lead to improved endurance and overall energy levels during workouts. Shop Now
10. Tart Cherry Extract: The Recovery Booster
Tart Cherry Extract: The Recovery Booster
Tart cherry extract is rich in antioxidants and anti-inflammatory compounds that can aid in workout recovery. By reducing muscle soreness and inflammation, it can help you bounce back faster from intense physical activity, maintaining your energy levels day after day. Shop Now
11. Electrolytes: The Hydration Helpers
Electrolytes: The Hydration Helpers
Proper hydration is crucial for maintaining energy levels and physical performance. Electrolyte supplements can help replenish essential minerals lost through sweat, ensuring optimal hydration and supporting overall energy production and utilization.
Beetroot powder is rich in nitrates, which can improve blood flow and oxygen delivery to muscles. This can lead to enhanced endurance and reduced fatigue during physical activities, making it a valuable supplement for both athletes and active individuals.
Spirulina is a nutrient-dense blue-green algae that’s packed with protein, vitamins, and minerals. Its high nutrient content can support overall energy levels and vitality, making it an excellent addition to any energy-boosting regimen. Shop Now
14. Green Tea Extract: The Natural Caffeine Source
Green Tea Extract: The Natural Caffeine Source
Green tea extract provides a natural source of caffeine along with beneficial antioxidants like EGCG. This combination can offer a gentle energy boost without the crash often associated with coffee, making it an excellent option for sustained energy throughout the day. Shop Now
15. Ginseng: The Stamina Supporter
Ginseng: The Stamina Supporter
Ginseng has been used for centuries in traditional medicine to boost energy and reduce fatigue. It’s believed to support both cognitive and physical stamina, making it a versatile supplement for overall energy enhancement. Shop Now
16. Vitamin C: The Immunity Booster
Vitamin C: The Immunity Booster
While not directly an energy supplement, Vitamin C plays a crucial role in supporting the immune system. By helping to ward off illness and inflammation, Vitamin C can indirectly contribute to maintaining optimal energy levels and overall well-being. Shop Now
17. D-Ribose: The Cellular Energy Enhancer
D-Ribose: The Cellular Energy Enhancer
D-Ribose is a type of sugar that plays a fundamental role in ATP production. Supplementing with D-Ribose may help support cellular energy production and recovery, particularly beneficial for those with high energy demands or those recovering from intense physical exertion.
By incorporating these supplements into your daily routine, you can potentially boost your energy levels, enhance your performance, and improve your overall well-being. Remember to consult with a healthcare professional before starting any new supplement regimen, especially if you have pre-existing health conditions or are taking medications.
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When youth worker Troy Landrum struggled with burnout and imposter syndrome, a mindfulness retreat for educators that are Black, Indigenous, and People of Color helped him find his way back to himself and his community.
A year ago, exhaustion decorated my bones like a graffiti-tattered wall. For 10 years I had worked in youth development and education, specifically focused on young people who were incarcerated or marginalized in another way. I had struggled with bouts of secondhand trauma, survivor’s guilt, and hopelessness for the future of our young folks. I had seen the struggles of these young people as they tried to survive a justice system and various institutions that are not made to meet their needs. All of this work had led to deep emotional wear and tear as I sacrificed myself to the point of burnout.
During that time, I advocated and supported young people and their families through the legal system, employment, education, and mentored them through hardship. At the time, I wasn’t ready to recognize that, just as their motivation and hope had to come from within them, my motivation and hope had to come from within me. That sense of hope moves us to seek out the help and support that we need, to be honest with others and ourselves about our personal struggles, to believe in the sense of community that will bring about healing, and to act on our plans for our futures. I knew my job was to remind young people that they are the captains of their ships and the writers of their own stories. It was vital for them to be surrounded by a village that would support them to believe this about themselves and help them live into that belief. I wasn’t ready to see that the same was true for me.
I knew my job was to remind young people that they are the captains of their ships and the writers of their own stories. It was vital for them to be surrounded by a village that would support them to believe this about themselves and help them live into that belief. I wasn’t ready to see that the same was true for me.
Then I went to my first meditation retreat for Black, Indigenous, and People of Color (BIPOC) educators with the non-profit Space Between, which supports schoolchildren by integrating mindfulness practices into school communities.
Taking My Place at the Retreat
As I prepared myself for the retreat and a full day of reconnecting to my body, I hoped I’d find a sense of optimism I’d lost to feel better prepared to continue the work of educating young people. At first, I questioned my right to take up space in a place for educators, a role that I felt to be sacred.
I grew up in a family full of teachers and principals, so I understand the commitment of these roles. To me, an educator meant a teacher, professor, or an administrator—someone committed to specifically educating youth and preparing them for higher education. As a youth worker who went in and out of these young people’s lives—staying just long enough to get them out of trouble or to complete an internship—I felt like an imposter. From the stories I had heard from my mother and grandmother after full days in the classroom, I felt that my work didn’t compare. I was exhausted, but they had it worse.
It was a place that I could instantly lay down whatever heaviness I had brought with me on the yoga mats and bean bags. I felt an instant peace.
It was a Saturday morning when I walked into the retreat and was greeted by the smell of coffee and the smiles of some familiar faces. I felt a warmth that I think only BIPOC people could recognize, a silent language that gives a nod of recognition that we are in a similar fight to be seen as fully human in society. It was a place that I could instantly lay down whatever heaviness I had brought with me on the yoga mats and bean bags. I felt an instant peace.
The facilitators gave us time to eat snacks, connect with other folks, and get situated for a day of connection with fellow sojourners, to ourselves, and to the present moment. We sat down in a big circle of about 10 people from all across the state of Washington and took turns introducing ourselves. I went last. As everyone presented their occupations, their exhaustion, their burdens, the imposter syndrome rolled off of me like beads of sweat in a sauna.
Reconnect With Love
The time we spent together was a meditative rest for our souls, between the sweet rhythmic sounds of singing bowls, meditative walks, the connectedness of our weary voices through profound conversations. It turned out to be a place for those who self-identified or wanted to identify as lights in dark tunnels for others. Here, I understood that there are so many different contacts with young people, so many different ways of connecting oneself to education, so many ways of defining “educator.” The retreat wasn’t exclusionary; it was a place for those who needed to be reminded of the light that they had inside them.
We had all come to the retreat exhausted, no matter our occupations or connection to educating young people. I’d worn that exhaustion like a badge of honor. Maybe it was to prove that I belonged, or maybe it was a symptom of the myriad injustices society has placed on BIPOC folks, to live our lives as the burden bearers of a system we never created.
What this time brought to me was revolutionary to my mind, body, and soul. That day whispered into my ears and said, “Rest and bring all of who you are, no matter who you are. Live out this day and the rest of your days loving yourself, nurturing yourself, listening to yourself so that you may love others just as you love yourself and serve as a reminder of that love for those around you.”
5 Simple Ways to Boost Your Brain Health as You Age
As we age, our brains undergo natural changes that can affect our cognitive abilities, memory, and overall brain health. However, with simple lifestyle changes and habits, you can boost your brain health and maintain a sharp mind as you age. In this article, we’ll explore five simple ways to do just that.
1. Exercise Your Way to Better Brain Health
Exercise is one of the most effective ways to boost your brain health. Physical activity has been shown to increase blood flow to the brain, which can improve cognitive function and reduce the risk of age-related cognitive decline. Additionally, exercise has been linked to the growth of new brain cells, which can help to improve memory and learning.
Aim for at least 30 minutes of moderate-intensity exercise per day, such as brisk walking, cycling, or swimming. You can also incorporate strength training and high-intensity interval training (HIIT) into your routine to challenge your brain and body.
2. Eat a Brain-Healthy Diet
A healthy diet rich in fruits, vegetables, whole grains, and lean proteins can help to support brain health. Foods that are high in antioxidants, such as berries, leafy greens, and nuts, can help to reduce inflammation and oxidative stress in the brain.
Additionally, foods that are high in omega-3 fatty acids, such as salmon and walnuts, can help to support brain function and reduce the risk of age-related cognitive decline. Aim to include a variety of colorful fruits and vegetables in your diet, and limit your intake of processed and sugary foods.
3. Get Enough Sleep
Sleep is essential for brain health, and getting enough sleep can help to improve cognitive function and memory. During sleep, your brain is able to clear out toxins and waste products that can build up and contribute to cognitive decline.
Aim for 7-9 hours of sleep per night, and establish a consistent sleep routine to help regulate your body’s internal clock. Avoid screens and electronic devices before bedtime, and create a relaxing bedtime routine to help you wind down.
4. Challenge Your Brain
Challenging your brain through mental stimulation can help to build cognitive reserve and reduce the risk of age-related cognitive decline. Engage in activities that challenge your brain, such as:
Learning a new language or skill
Reading and solving puzzles
Playing strategy games or chess
Practicing mindfulness and meditation
Aim to challenge your brain at least 30 minutes per day, and mix it up to keep things interesting and prevent boredom.
5. Manage Stress
Chronic stress can have a negative impact on brain health, and can contribute to cognitive decline and memory loss. Engage in stress-reducing activities, such as:
Yoga or tai chi
Meditation and deep breathing
Journaling or writing
Spending time in nature
Aim to manage your stress levels by taking regular breaks and engaging in activities that bring you joy and relaxation.
Conclusion
Boosting your brain health as you age is easier than you think. By incorporating simple lifestyle changes and habits into your daily routine, you can improve cognitive function, memory, and overall brain health. Remember to exercise regularly, eat a brain-healthy diet, get enough sleep, challenge your brain, and manage stress. With these simple tips, you can maintain a sharp mind and live a healthy, happy life.
FAQs
Q: How can I get started with exercising for brain health?
A: Start by incorporating short, 10-15 minute walks into your daily routine. Gradually increase the duration and intensity of your workouts as you become more comfortable.
Q: What are some brain-healthy foods I can add to my diet?
A: Try incorporating foods high in antioxidants, such as berries, leafy greens, and nuts, into your diet. Also, include foods high in omega-3 fatty acids, such as salmon and walnuts.
Q: How much sleep do I need to get for brain health?
A: Aim for 7-9 hours of sleep per night. Establish a consistent sleep routine and create a relaxing bedtime routine to help regulate your body’s internal clock.
Q: What are some stress-reducing activities I can try?
A: Try yoga or tai chi, meditation and deep breathing, journaling or writing, or spending time in nature. Experiment with different activities to find what works best for you.
Q: How often should I challenge my brain?
A: Aim to challenge your brain at least 30 minutes per day. Mix it up and try new activities to keep things interesting and prevent boredom.
Weight loss can decrease dementia risk and improve mental performance and fertility.
As I’ve discussed previously, in the ABCs of the health consequences of obesity, A is for Arthritis, B is for Back Pain and Blood Pressure, C is for Cancer, and D is for Diabetes. That brings us to E, which is for Encephalopathy.
Encephalopathy means brain disease. There are consistent data linking obesity in middle age to a higher risk of dementia later in life. Researchers found that individuals who are overweight have about a one-third higher risk of dementia and those who are obese in mid-life have about 90 percent greater risk. The risk isn’t limited only to future dysfunction, though. People with excess body weight don’t appear to think as clearly at any age.
“It was found that obese participants showed broad impairments on executive functions” of the brain, including working memory, decision-making, planning, cognitive flexibility, and verbal fluency. “From resisting temptation to keeping long-term goals in mind, executive functions play a critical role in everyday life,” noted a meta-analysis and review of 72 studies on the issue.
According to researchers, people may think about their obesity and the resulting stigma they experience as much as five times an hour, but the cognitive deficits do not appear to arise just from distraction; there are structural brain differences between individuals who are at an ideal weight versus overweight.
A review entitled “Does the Brain Shrink as the Waist Expands?” noted gray matter atrophy across all ages among those carrying excess body fat. It’s this reduced brain volume that has been correlated with lower executive function. As you can see below and at 1:42 in my video The Effects of Obesity on Dementia, Brain Function, and Fertility, compromised integrity of the rest of the brain—the white matter—suggests accelerated brain aging, even in young adults and children with obesity.
Cognitive deficits in younger populations suggest there’s something about obesity itself that is affecting brain function, rather than a later clinical consequence, such as high blood pressure. Purported mechanisms for this executive dysfunction include obesity-related inflammation and oxidative stress.
So, does weight loss improve cognitive function? Based on a meta-analysis of 20 studies, researchers found that mental performance across a variety of domains can be significantly improved with even modest weight loss. However, no studies have yet to be done to determine if this then translates into a normalization of Alzheimer’s disease risk.
Back to the ABCs of obesity’s health consequences, F is for Fertility—or rather failed fertility. “Overweight and obese persons seeking fertility should be educated on the detrimental effects of fatness and the benefits of weight reduction, including improvement in pregnancy rates,” one meta-analysis concluded. Men also may suffer impaired fertility. The heavier a man is, the greater his risk of having a low sperm count or being completely sterile, as you can see below and at 3:01 in my video. This may be due in part to the effects of excess body fat on testosterone levels.
Fat isn’t the primary site of estrogen production in only postmenopausal women, but in men, too. An enzyme in body fat converts testosterone into estrogen. Men losing weight and going from obese to overweight could potentially raise the testosterone levels in their blood by 13 percent.
A more dramatic cause of infertility in obese men is called a “hidden penis.” The condition, which is also described in the medical literature as a “hidden, buried, concealed, trapped, and inconspicuous” penis, occurs when excess fat in the pubic area subsumes the penis (since its base is attached internally to the pubic bone). The moist enfolding skin surfaces can result in chronic inflammatory dermatitis leading to scarring and requiring a surgical intervention.
I continue the topic of obesity and weight with videos in the related posts below.
I cover all of this and more at length in my book How Not to Diet, and its culinary companion, The How Not to Diet Cookbook, has more than 100 delicious, weight-conscious recipes. Request them from your local library.
An Ohio woman is suing her hometown, her healthcare providers and law enforcement after she was arrested for having a miscarriage about a year ago.
Brittany Watts is suing the city of Warren, as well as law enforcement and doctors and nurses at Mercy Health for false arrest prosecution without probable cause, infliction of emotional distress, medical negligence and unauthorized disclosure of medical information and indemnification, among others, reported CBS News.
In September 2023, Watts suffered a miscarriage in her home after her fetus had already been declared non-viable by healthcare professionals.
Watts, who had been at Mercy Health – St. Joseph Warren Hospital the day she miscarried, was examined by multiple doctors and diagnosed with an abruption and premature rupture of membrane. Hospital staff reportedly consulted the hospital’s clinical ethics committee without Watts’ knowledge, forcing Watts to wait for the committee’s consultation report.
Ohio’s legislation prevents abortions from being performed legally after 22 weeks, with exceptions for life-saving care. Watts was 21 weeks and six days pregnant.
“[Hospital staff’s] actions cannot be explained by concern for the life of the fetus because the doctors, including Defendant [Parisa] Khavari, knew that there was almost no chance of the fetus surviving the induced labor,” the suit reads, according to CBS News.
After becoming frustrated at the hospital’s wait times, Watts allegedly told a nurse she would rather have been waiting at home after she had been waiting for hours with no instruction. She then decided to check out of the hospital and return home.
The next morning, Watts had a miscarriage in her bathroom at home. She later went to the hospital and was treated for blood loss.
“The nurse comes in and she’s rubbing my back and talking to me and saying, ‘Everything’s going to be okay. You’re going to be okay,’” Watts told the outlet. “Little do I know, there’s a police officer that comes into the room a short time later. And I’m wondering, ‘Why is a police officer coming in here? I don’t recall doing anything wrong.’ And little do I know the nurse comforting me and saying that everything was gonna be okay was the one who called police.”
Police searched Watts’ house and found the fetus stuck in the trap of the toilet. Watts said she never saw the fetus and did not know where it was.
Watts was later arrested by the Warren Police Department and charged with abuse of a corpse, as reported by WFMJ. She pleaded not guilty.
Hospital staff, including named nurse Connie Moschell and Detective Nick Carney, allegedly created false reports and hospital notes, misrepresenting the situation to Watts during interrogation in order to build up a case against her, according to the lawsuit.
In January 2024, a jury refused to indict Watts, allowing for her to be cleared of all charges.
“While Ms. Watts was relieved that the truth had prevailed, the closing of the criminal case did not erase the harm Defendants’ misconduct caused,” the suit stated.
Watts is seeking compensation for damages, including those caused by mental and emotional distress, and a trial by jury.
