The Key Role Of Exercise For Healthy Ageing Cognitive: Fill & Download for Free

There has been an absurd amount of research looking into how exercise impacts the aging body.Some types of exercise are much more effective than others when it comes to enhancing health, maintaining function, and delaying the negatives effects of aging.These include:Strength TrainingThis has been shown to cause improvements in both bone mineral density and muscle mass.There is also the potential to stave off age-related declines in metabolic health.RunningImprovements in bone mineral density at the hip and spineImprovements in cardio respiratory fitness, and a reduced risk of cardiovascular diseaseImprovements in cognitive function and a reduced risk of neurodegenerative diseaseHigh Intensity Interval TrainingLarge improvements in cardiovascular fitness and mitochondrial healthImprovements in artery and vein function and better blood flow to your bodyRead more: 3 Best Exercises for Healthy Aging. #3 is Absolutely AmazingThe second half of your question is easy to answer because the health benefits of meditation have been studied extensively. Scientific research clearly supports a role for meditation in:reducing psychological stresseasing feelings of anxietyreducing levels of the stress hormone, cortisol (one of the key hormones promoting metabolic disorders)decreasing levels of systemic inflammation in your body (one of the key contributors to chronic diseases)protecting against DNA damage that can lead to cellular aging and diseasereducing blood pressureslowing the progression of heart diseasereducing the risk of experiencing a heart attackdecreasing your risk of dementiaimproving blood sugar levels and reduce the risk of diabetesAll these benefits aid in increasing longevity.I hope this super brief answer was helpful! If you’d like a more detailed (and scientifically rigorous) look at why and how to meditate for your health, I recommend checking out this article, it’s sources and the books it recommends!

Left your phone in the cab? Forgot what's on your grocery list? You're not alone. Everyone loses track occasionally. It kind of feels like as we age, our minds and memories just don't work like they used to. But is that really true, or are there ways to improve memory power? The fact of the matter is that certain aspects of brain function and memory capability are not necessarily linked to getting older. Lifestyle choices and whether or not we implement memory-boosting techniques in our day-to-day lives contribute to the overall health of our brains and our ability to remember both new and old information. So we got to wondering: Is it possible to counteract the memory decline that already seems to be taking place? How can we improve memory power? Well, we discovered 10 tricks and mind-sharpening strategies which can rev up your memory.1. Get a Goodnight's Sleep - "Poor sleep takes a toll on everything, from your job performance to your daily chores, and especially your memory", says Dr. Adarsh Kumar, Internal Medicine, National Heart Institute. Sleep is a key time for the brain to solidify the connections between neurons, thus helping us remember more of our tasks. Rule of thumb: Get 7-8 hours of sleep everyday. And yes, naps count. Experts are of the opinion that if you do only one thing to improve your memory, getting more sleep should be it. If you have trouble sleeping fast, drink a warm cup of milk a half hour before hitting the sheets. Yes, this age-old remedy actually works. Now stop staring at the ceiling, and slip into slumber.2. Jog Your Memory - Literally. exercise increases your heart rate which gets blood flowing to your brain, thus keeping your memory sharp. Running, swimming, biking - any form of exercise - for at least 30 minutes helps enlarge the hippocampus, which is regarded as the 'memory center of the brain'. In fact, physical activities that require hand-eye coordination or complex motor skills are particularly beneficial for brain building. If you don't have time for a full workout, squeeze in a 10-minute walk around the block in your schedule or a few jumping jacks. It's enough to reboot your brain.3. Quit Multitasking - Can't find your keys? It's probably because you weren't paying attention when you put them down. When you're juggling too many things, you're bound to forget. As it turns out, the brain doesn't actually multitask. Instead, it switches focus from one thing to the other, which is why it is difficult to read a book and hold a conversation at the same time. Multitasking will slow you down, so make it a point to concentrate on the task at hand. It's crucial. Studies suggest to say it out loud: "I left my keys on the dresser", etc. so the brain can process it. Your brain actually need about eight seconds to commit a piece of information to your memory, so if you're talking on the phone and carrying groceries when you put down your car keys, you're unlikely to remember where you left them.4. Go Back to Your Roots - ashwagangha, a go-to choice in Ayurvedic medicine, is known for promoting memory since it helps prevent nerve cell damage. Dr Ashutosh Gautam, Clinical Operations and Coordination Manager at Baidyanath says, "Ashwagandha can be taken in the form of powder or tablet. It also improves the brain's memory functions like attention and concentration, hence helping with the symptoms of Parkinson's, Alzheimer's and other neurodegenerative diseases. Fish oil, has also been associated with encouraging the growth of neurons and lowering the risk of dementia. Fish oil contains DHA, an omega-3 fatty acid which helps improve your memory power.5. Use Mnemonic Devices - Mnemonic devices are tools which help you memorize in an easier format - words, lists, concepts, et al.Acronyms: They are basically abbreviations used a word to help you jog your memory. For example: CART can be carrots, apples, raspberries and tomatoes, which can be used to remember your grocery list.Rhymes: If you need to remember a name, get creative. "Mary loves cherry" or "Simon is a fireman".Acrostics: These are life savers during exams, especially. Whenever you need to mug up a sentence, combine the initial letters and use as a memory cue. For example: How we all remembered the 9 planets during childhood, "My Very Educated Mother Just Showed Us Nine Planets".6. Get Organized - If your house is in a mess, you're more likely to forget things. Jot down tasks, declutter your home and note down appointments. Set aside a particular place at home to keep your keys, and limit distractions. Live by to-do lists, keep them upto date and check off the items you've completed. Physically writing down new information actually helps reinforce it.7. Meditation is Key - According to a 2015 study from the UCLA Brain Mapping Center, the brain starts to decline in your 20s and continues to decrease both in size and volume. Meditating regularly delays cognitive decline and prevents neurodegenerative diseases like dementia, Alzheimer's and Parkinson's. meditation produces a positive charge in the brain's gray matter overtime, which is important for memory, learning and self-awareness. In addition, meditation has been shown to reduce stress, which can do a number on memory.8. Stay Mentally Active - Note: Crossword puzzles and Sudoku are your new best friend. Challenge your brain, take a different route to work, learn a new language, read a section of the newspaper you usually skip, do things out of the ordinary. Stay engaged, because mentally stimulating activities help keep your brain in shape - and might even keep memory loss at bay. People who are cognitively active have better memory as they age, it's true. So quiz yourself, flex your brain and improve your memory power.9. Balance Your Stress - Chronic stress and depression, both contribute to memory loss and the destruction of brain cells. One of the best things you can do is to laugh. Yes, it's that simple. Laughter engaged multiple regions of the brain and simultaneously reduces stress. Social interaction also helps ward off depression and stress, so look for opportunities to get together with family, loved ones, friends and work colleagues. When you're invited to share a meal or attend an event, go!10. Food for Thought - Did you know that the brain is an energy hungry organ? Despite comprising only 2% of the body's weight, the brain gobbles up more than 20% of daily energy intake. So a healthy diet might be as good for your brain as it is for your overall health, and eating right may in fact be more important than you think. After all, you are what you eat. The brain demands a constant supply of glucose which is obtained from recently eaten carbohydrates like whole grains, fruits and greens. Because when the glucose level drops, it results in confused thinking. No, this does not give you the license to slurp on sugary drinks. Instead eat throughout the day to optimize brain power- not too much, not too little. memory superfoods include antioxidant-rich, colorful fruits, green leafy vegetables and whole grains which protect your brain from harmful free radicals. Choose low-fat protein sources such as fish and drink at least 8 glasses of water daily since dehydration can lead to memory loss and confusion.Vitamin C and B: vitamin c, found in citrus fruits, is associated with mental agility, whereas Vitamin B is known to guard against age-related brain shrinkage and cognitive impairment. Load up on blackcurrants, fish, green leafy vegetables, mushrooms, peanuts, sesame seeds and eggs to rev up your brain power.Nuts and Seeds: A handful of seeds and nuts may help improve your memory power significantly. Pumpkin seeds are loaded with zinc that play a great role in sharpening your memory. Brain-shaped walnuts are a good source of omega-3 and other essential nutrients crucial for brain functioning and memory skills. Sunflower seeds are good sources of Vitamin E, just sprinkle them on top of your salad to give your brain a boost. Even peanuts are packed with vitamin E, a potent antioxidant. alomonds and hazelnuts also help boost memory.Berries: Blueberries are the top source of substances called anthocyanins which are brain-boosting antioxidants. Eating blueberries daily can help combat against the onset of short term memory loss. Even strawberries, when consumed regularly can help delay age-related memory decline.Green Vegetables: Broccoli, kale, collard greens, spinach - all green vegetables are full of iron, Vitamin E, K and B9 (folate), and phytonutrients like vitamin C which are extremely important for brain cell development. Vitamin K is known to be helpful in cognitive enhancement and increasing mental alertness.Avocados: Enriched with Vitamin E, avocados are loaded with antioxidants which help in keeping the brain healthy and alert. Creamy avocados are also associated with lowering the risk of alzheimer’sTomatoes: Tomatoes are a good source of lycopene which acts against brain cell degeneration and aids in the maintenance and production of new brain cells.Whole Grains: Whole grains are considered to be the powerhouse of energy and help you focus better. On consuming fiber-rich whole grains, energy is released in the body in the form of sugar which assists the brain in functioning properly, keeping us alert.Fish: Omega-3 fatty acids as well as DHA and EPA are essential for healthy brain functioning as well as for healthy brain neurons. Include salmon, mackerel, tuna and other fish in your diet. Vegetarian? You can substitute with soybean oil and flaxseed oil.hope you like it and thanks for reading(:-D)

It’s been called the “Inuit paradox”: Inuit Eskimos get more than 50% of their calories from animal fat. Yet their cardiac death rate is half the U.S. average.Why do people on a high-fat diet have such low rates of heart disease?In recent weeks we’ve heard that eating a high-salt diet may help us lose weight. A report by the American Heart Association says coconut oil may be as unhealthy as beef fat or butter. Going in a sauna and temporarily starving ourselves may be two of the best things we can do for our bodies (more on this below).It’s been said 50% of what we “know” about health is wrong-we just don’t know which 50%.From my work advising leading U.S. healthcare companies, I’ve seen a radical shift in how we think about diet, exercise and lifestyle. New advances in science and technology are redefining what it means to be healthy today.1. Go with your gutThe microbiome — the community of beneficial microorganisms inside our bodies — has become one of the hottest research areas in health.With an estimated 100 million nuerons, the gut has been called the “second brain.” Micro-organisms in our gut produce mood-regulating chemicals like dopamine, serotonin and gamma-aminobutyric acid (GABA). This means poor gut health could be related to depression or anxiety.The health of our gut bacteria has been linked to a wide range of chronic illness. Inflammation in the intestine is seen as the root cause of all neurodegenerative disease: Alzheimer’s, multiple sclerosis, Parkinson’s.How can we maintain our gut health? It starts with diet. Foods like turmeric and black pepper help reduce inflammation.Diets high in refined sugar are harmful to the gut, causing inflammation and reducing microbiota diversity.An Israeli study showed that consuming artificial sweeteners like Splenda was linked to gain weight and higher risk of type 2 diabetes, due to the sweeteners’ negative effects on gut bacteria. So replace that Diet Coke with a green tea.Probiotics, found in foods like yogurt, can improve gut health. Consumer health startups like Mother Dirt are delivering beneficial probiotics via a line of skin products, cleansers, and shampoo. There’s growing awareness of how bacterial imbalances can cause acne, eczema and other inflammatory skin conditions.New companies like Viome are measuring gut health to deliver personalized recommendations for diet and lifestyle.The better we take care of our microbiome, the better we’ll be able to prevent illness.2. Reverse engineer longevityThe Cilento Coast of Italy, 140 kilometers south of Naples, is one of the world’s five “ Blue Zone” regions — places inhabited by the highest ratio of centenarians. These communities are largely free of chronic illnesses like heart disease, obesity, cancer and diabetes.What do Blue Zone people have in common?They move their bodies every day. They stop eating when they’re 80% full. They belong to faith-based communities and have close-knit families. Their diet consists mainly of grains, fruits, nuts and vegetables, with little to no refined sugars.Want to live to 100? Steal a page from the Blue Zone lifestyle.3. Sweat it outI was a bit surprised when my friend suggested we catch up in the sauna. I’d never been one to sweat away life’s problems in a baking-hot wood-paneled room.Then I spent 15 minutes in the sauna. And I felt like a new man.A 2015 study showed that sauna use two to three times per week was associated with increased longevity and 24% lower mortality. It’s been shown to improve blood pressure and reduce risk of dementia and Alzheimer’s disease.The principle of stress-response hormesis explains why high heat exposure, along with other stresses like fasting and exercise, may increase life span. Scientists believe the heat of a sauna may activate heat shock proteins, which prevent neurodegenerative diseases like Alzheimer’s by helping proteins maintain their proper three-dimensional structure.4. Take a cold showerCold exposure has been shown to improve cell health and reduce inflammation. It’s why pro athletes use ice baths after a game.I’m no NFL lineman, so I’ve been following a less extreme approach: cold showers. For the last 30 seconds of my shower I turn the water as cold as I can. It stings at first, but I’ve gotten used to it — and I feel great after.5. Embrace the mind-body connectionI went to a talk recently by Amy Cuddy, a Harvard psychologist known for giving one of the most-watched TED talks of all time. Cuddy explained how simple things like breathing and posture impact our health in profound ways.First piece of advice: Smile. The mere act of smiling makes us happier. Laughing, too. The physical act of laughter stimulates our brain to make us feel better.The field of “embodied cognition” describes how the mind reacts to the body. Our body is literally shaping our thoughts. Our emotions are linked to our facial and postural expressions.Adopting dominant “power poses” can increase testosterone by 20% and decrease the stress hormone cortisol by 25%. The “victory pose” stimulates a relaxation response in the vagus nerve and down-regulates epinephrine release, making us feel more confident.Even when we sleep, posture matters: People who wake up with arms and legs extended feel happier and more optimistic than the ones who start the day in a fetal position.As Cuddy explains, “If you act powerfully, you will begin to think powerfully.”6. Eat good fats and cut the sugarWhen experts studied the “Inuit paradox,” they identified omega-3 fatty acids in wild fish as the key to Eskimos’ cardiac health. These “good fats” reduce inflammation, thin the blood and prevent clotting.We used to think a low-fat diet was essential for healthy living. This idea is now widely seen as untrue. Fat is an essential nutrient for our bodies. Mother’s milk, nature’s “perfect food”, is 50% fat.Sugar has emerged as the super-villain in our diets. (Yes, even the natural sugar in fruit juice). Sugar negatively alters gut microbiota and spikes blood insulin levels. Some scientists think we should consider treating sugar addiction like the abuse of alcohol or cocaine.Healthy eating can be boiled down to three words: avoid insulin spikes. Our body isn’t designed to process sugar in large quantities in a short time. Anything that sharply raises our insulin levels contributes to insulin resistance — a metabolic condition linked to hypertension, diabetes, cardiovascular disease, and stroke.Fortunately, we can reverse insulin resistance naturally through diet, exercise, and nutritional supplements.Use fat as your body’s primary fuel, not protein. Only 15% of your calories should be from protein. Eat high-fiber foods that help slow down glucose absorption: vegetables, avocados, berries, nuts, and seeds.Take omega-3 DHA and EPA fish oil supplements. The Eskimos were on to something: These super-fats are an essential tool for lowering risk of heart disease, inflammation and even cancer. They may even improve cognitive function.Vegan? Check out Ritual, made with an algae-derived omega-3 oil, to get all the health benefits without the fish.7. Fast for slower agingIf you live in New York, LA or San Francisco, you probably know at least one person who’s tried intermittent fasting. What began as a cultish fad is hitting the mainstream: Fasting is one health trend that’s here to stay.Going without food for 24 to 48 hours has been shown to reduce inflammation, lower blood pressure, and eliminate pre-cancerous cells. Along with exercise, fasting might be the closest thing we’ve got to a fountain of youth.Bio-hackers in Silicon Valley have experimented with fasting for years. New apps like Zero provide tools to help align your eating schedule with your body’s natural circadian rhythms.What do we gain when we temporarily starve ourselves? Fasting results in a dramatic increase in autophagy (clearing away damaged cells to use for energy) and apoptosis (causing damaged cells to self-destruct). Both of these processes prevent damaged cells from becoming cancer cells.The first time I tried fasting, I skipped breakfast and had six ounces of salmon for lunch. (It turns out you can have up to 400 calories and still get the health benefits of fasting.)How’d it go? I was a bit grumpy at night. But I slept well. And the next day, I felt amazing. I was noticeably sharper, more alert and cheerful.You don’t need to go all day starving yourself. Simply eating within a 10-hour window has been shown to improve sleep, increase weight loss and reduce cancer risk.This could mean eating your first meal of the day at 8 a.m. and your last meal at 6 p.m. (No late night snacks!)Try doing a short fast (24 hours) to see how your body responds. It’s a great way to lose weight, improve overall health and stay mentally sharp.8. Hack your mitochondriaAnother benefit of fasting: it can renew and strengthen your mitochondria.Mitochondria are the cell-level energy centers for your body. Energy-intensive cells in the heart and brain have about 10,000 mitochondria per cell. If your mitochondria stay healthy, they’ll produce more ATP, and you’ll have more energy.Just like cells, mitochondria accumulate damage with age, and this can accelerate the aging process. Declining mitochondrial health can cause fatigue, shrinking brain tissue and neurodegenerative disorders like Parkinson’s disease.The good news: You can maintain your mitochondrial health with diet and exercise. High-intensity interval training and yoga turbocharge your mitochondria. Nutrients like zinc, magnesium, and omega-3 fats help preserve mitochondria for brain health.Medium chain triglycerides (MCTs) like those found in Bulletproof Coffee are a great source of fuel for mitochondria. (They’re also great for ketogenic diets.)Your mitochondrial health is one of the most important biomarkers for aging. It can make you look five years older — or younger.9. Know your genomic profileI got a cheek swab at my doctor’s office. A week later we reviewed the results. I had a gene variant called MTHFR that affects how I metabolize folic acid into methylfolate. My doctor suggested I take methylfolate supplements.For most of human history, our body’s unique genetic code was a mysterious black box. No longer.Today, $100-$200 will get you a basic genetic screening from a company like 23andMe. A quick cheek swab is all it takes to get a detailed report on your genes and associated health risks.Genetic sequencing represents a paradigm shift in healthcare. We’re moving from a one-size-fits-all approach toward true personalized medicine based on our unique genetic profile.The potential benefits include better, more precise medical treatments based on your genetic code; genetic counseling to help you make better life decisions; and someday, gene editing to fix mutations that may cause illness or impairment.New services like Promethease will give you a personal DNA report with your health information including genetic risks for certain illnesses such as Alzheimer’s.Soon genetic testing will be an essential part of everyone’s healthcare. Doctors will use genetic data and analytics to track your health over time and deliver personalized recommendations based on your individual genetic code.We’re still early in the genomics revolution. For now, do a cheek swab and get a copy of your personalized genetic report. Your future health will thank you.10. Take control of your health with new digital toolsThe old healthcare model was controlled by doctors and hospitals. Today’s healthcare is moving toward patient-centered care.It’s never been easier to take control of our own health data. Wearable devices let us generate continuous, real-time health data: blood pressure, heart rate, blood glucose levels.Digital health companies like Omada Health and Livongooffer “digital therapeutics” — tools that process our health data and recommend lifestyle and behavioral changes. They’re becoming more widely used for chronic illnesses where behavioral change is at the root of the problem.Can wireless digital scales and online courses be as effective as medications? For some disorders, the answer may be yes. A recent study showed patients using Omada Health’s program lost weight and reduced their risk of diabetes.Digital health’s promise reflects the vastly increasing data we’re starting to gather on our personal health. The more data we have, the better preventive care and treatment we can provide. A JAMA study showed that for cancer patients, digital tracking of patient-generated data might improve survival rates.New research shows that the Apple Watch’s heart rate sensor can detect an early sign of heart disease with 97% accuracy — before any symptoms develop.Mobile health tools let us take a more active role in our overall health and wellness. As they get cheaper, smaller and more powerful, they’ll become an indispensable part of what we consider a healthy lifestyle.