Researchers have known for decades that aerobic exercise is good for the human brain. In a breakthrough discovery, scientists have now honed in on a specific molecule called irisin that is produced in the brain during endurance exercise through a chain reaction. Irisin is believed to have neuroprotective effects.
The blood flow to the brain is increased while exercising. The fitter one is, the more the blood flow increases. The research looked at adults with an average age of 49 who were inactive and overweight. The participants went through a series of biological, physiological and cognitive tests prior to the program began so as to establish their body composition, cognitive functions, brain oxygenation while exercising, cardiovascular risk and maximal aerobic ability.
The cognitive tests involved tasks like remembering pairs of symbols and numbers. To determine what was in fact happening inside the brain, the study made use of near-infra red spectroscopy, a method which works with near-infra red range light sent though human tissue which reacts with oxygen inside the blood. It’s so sensitive that it picks up the minute changes in the oxygenation and volume of blood that take place in our brains whenever we think or exercise. They then started a circuit weight training and exercise bike routine twice a week. After 4 months their fat mass, body mass index, weight and waist circumference were all considerably lower. At the same time, their ability to exercise was up 15%.
Cognitive function, brain oxygenation and VO2max for the duration of exercise testing showed that cognitive functions had significantly improved on account of the exercise. VO2max is the optimum capacity of a person’s body to transport and make use of oxygen while exercising. It influences the body’s capability to oxygenate the brain and is associated with cognitive function. Basically, the more they could exercise, and the more weight people lost, the sharper they became.
Although a decline in cognitive function is a typical part of aging, it’s reassuring to know that one can at least to some extent prevent that decline by losing weight and exercising.
]]>Dehydration is a major cause of daytime fatigue, so drinking water regularly throughout the day is important for your energy concentration levels. Water is best for staying hydrated. Other drinks and foods can also help you stay hydrated. However, some may add extra calories from sugar to your diet. Fruit and vegetable juices, milk, and herbal teas add to the amount of water you get each day. Even caffeinated drinks (for example, coffee, tea, and soda) can contribute to your daily water intake. A moderate amount of caffeine (200 to 300 milligrams) is not harmful for most people. This is about the amount in 2 to 4, 8-ounce cups of coffee. However, it’s best to limit caffeinated drinks. Caffeine may cause some people to urinate more frequently, or feel anxious.
Yes, You Can Hydrate With Food, Too
Did you know that 20% of your water intake actually comes from food?
Yes, that means there are more interesting ways to hydrate than merely by remembering to drink water. You can also up your hydration levels by noshing on delicious fruits like watermelon, cantaloupe, tomatoes, grapefruit, and more.
In fact, most fruits and veggies contain at least 80 percent water—some as high as 90% which makes them a tasty and refreshing way to do so. These super simple and refreshing salads feature some of the most hydrating fruits and veggies.
If staying hydrated is difficult for you, here are some tips that can help:
So, Don’t wait until you notice symptoms of dehydration to take action. Actively prevent dehydration by drinking plenty of water.
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Your health is your greatest asset. Nothing is more important than your health and wellness. Sounds basic common sense. But so true.
For those of you who have children, of course you want to look after them, but is vital that you realise that YOUR health is important too. When you are on a plane, you put your oxygen mask on first, before your children. I often use this analogy with clients who have children because, in terms of your health, if you don’t look after yourself, you will be of no use to your children or anyone else.
So, don’t wait for the ‘right time’
How many times have you said to yourself?
‘I’ll start next week - I’m too busy at the moment’
‘Once I’ve lost a stone then I’ll start working out’
‘Once the kids are settled at their new school’
‘Once the house is sorted’
“When work is a bit quieter’
‘I’ll think about it later”
But, here is the thing ………. The right time NEVER actually comes.
So, please don’t wait for the right time for you to be able to really enjoy yourself and love life - you will never regret making your health a priority. We all deserve to feel our best. Take some time to focus on you and your health.
Because, what you eat now will have a direct impact not only on your life now but in future years too.
“Take care of your body. It’s the only place you have to live.”