Exercise & eating right critical to saving your brain....
Today's post: Tuesday, 3-17-2009
It’s now beginning to look like NOT exercising and eating high glycemic foods at the same time is even worse for your brain and your ability to think and remember than anyone had ever imagined before.
We now know that this combination makes people fat. It tends over time to produce heart disease and type 2 diabetes. Even worse, if even young people watch a lot of TV which burns fewer calories than sleeping and eat a lot of high glycemic foods too, even older kids and teens can get heart disease and type 2 diabetes from NOT exercising and eating high glycemic foods at the same time.
But recent research shows the problem is much more frightening than that. Not only will we have a generation of fat and sick adults and kids from this combination, they may be considerably less competent people in their personal lives AND at work.
And, it doesn’t stop there, those people are at a high risk of developing vascular dementia and Alzheimer’s disease this research suggests.
It’s one thing to have a lot of fat and sick people and have to pay high health care costs that could be avoided. But if those same people cannot work well or gradually have trouble with memory skills on the job, we’ll not be able to pay even more for their care later in life when they are unproductive at work for years before that too.
AP online news had this story today.: “More evidence links diabetes to Alzheimer's risk
Tue Mar 17, 3:02 AM ET
WASHINGTON - You've heard that diabetes hurts your heart, your eyes, your kidneys. New research indicates a more ominous link: That diabetes increases the risk of getting Alzheimer's disease and may speed dementia once it strikes.”
This story had several more points that were even more important. When people don’t get any regular exercise, particularly no regular vigorous exercise, and eat a lot of high glycemic foods, they rapidly begin to develop something called insulin resistance. This is even before the insulin resistance gets bad enough to cause type 2 diabetes.
The scary thing is that this story says that even at this early stage, there is now some evidence to show that insulin resistance begins to lay the foundation for vascular dementia and Alzheimer’s disease. And, here’s the smoking gun. Tests of people at that stage show they already do not think or multi-task or remember as well as people without insulin resistance do.
You may have thought it would be NICE to be less fat but still have not given up soft drinks, foods with high fructose corn syrup, refined grain foods, and lots of foods with added sugar AND you still don’t do any exercise in part because you have trouble finding the time for it.
This study is different. It says that if you want to think and remember well enough to keep your job; and to live outside a nursing home and avoid being a burden on your kids in a few more years, it’s critical that you give up these foods and drinks and exercise every week.
You need to give up these high glycemic semi-foods entirely and MAKE time to do at least a few minutes a day of vigorous exercise.
Similarly, it reveals that if your kids watch a lot of TV and eat this junk and get no exercise, they will have even worse problems and worse lives than you have as they get older.
So, it’s important for their future quality of life that you limit their TV watching time; help them avoid these junky foods and drinks; and get regular exercise.
(If you are unfamiliar with what to eat instead, check out many of our posts. It’s so important, we cover it often. “Cut back food less & still lose fat.... Thursday, 3-5-2009” is one such post.)
But, because insulin resistance turns off or down so much from regular vigorous exercise, & such exercises can be done in minutes a day, the most important thing you can do is to do at least two sessions of progressive strength training and two of interval cardio every week. And, if you have children, make sure they know how to do these exercises safely and do them also.
But, you may well ask how to find the time to do these exercises. It IS challenging for most people.
Here are three powerful answers.
1. Strength training and cardio produce more benefits in far less time than more moderate by longer exercises do such as walking for an hour a day. So make sure to do those even if you cannot fit in more.
2. Make time to work out most days by doing it at home.
With just a few dumbbells and your bodyweight you can do more than you might think to strength train at home. And with either a jump rope or an Urban Rebounder, which costs less than $160 new, you can do first rate interval cardio at home. Working out in a more equipped gym may be better; but you do have a round trip added travel time to consider unless your work provides you one there. So, exercising at home is one key to fitting in 10 or 15 minutes a day for these exercises.
3. Work out in the morning.
Your day may give you time slots later in the day that work for you. But most people are literally TWICE as likely to exercise regularly and keep doing it if they do their exercise in the morning.
Today’s Early to Rise health article has a first rate explanation of why you not only are more likely to exercise regularly if you do it in the morning, the exercise will give you more and better results in the same amount of time.
THAT, I did not know before. And, it’s welcome news indeed.
“This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com .”
"Another Reason to Exercise in the Morning
By Craig Ballantyne
Back when I trained clients full-time, I always wondered what possessed them to get up at 5:00 a.m. and work out. Couldn't they at least wait till 7:00 or 8:00?
But now that I've grown older, and busier, it's easy to see why. First, it gets the workout done before other people and problems can get in the way. Plus, recent research shows that you will have a better workout when you are "mentally fresh."
In a study published in the Journal of Applied Physiology, researchers put subjects through a cardio workout to exhaustion after performing one of two mental tasks. The first task was cognitively demanding. The second task simply required them to watch a documentary.
Results showed that the mentally fatiguing task significantly reduced the amount of exercise the subjects could do. They tired out much more quickly if their minds were already fatigued.
[Ed. Note: No matter when you exercise, you don't need hours of cardio to get into tip-top shape. Learn how you can get fit with three 45-minute workouts a week with Craig's Turbulence Training program....]"
It's at: www.TurbulenceTraining.com .
X* X* X* X* X* X*
It’s simple. If you exercise BEFORE your life begins to throw the variable challenges of the day at you, over 95% of the time you can get it done. Later in the day you may be lucky to get to 60 % and zero for the week is possible.
The new information that you’ll actually do better and get more out of your exercise by doing it early in the morning is a very nice bonus.
The key thing is that good things happen to you when you exercise; very bad things happen to you when you do NOT exercise; and doing your exercise early in the morning has been found effective to be sure you exercise each week.
Today's post: Tuesday, 3-17-2009
It’s now beginning to look like NOT exercising and eating high glycemic foods at the same time is even worse for your brain and your ability to think and remember than anyone had ever imagined before.
We now know that this combination makes people fat. It tends over time to produce heart disease and type 2 diabetes. Even worse, if even young people watch a lot of TV which burns fewer calories than sleeping and eat a lot of high glycemic foods too, even older kids and teens can get heart disease and type 2 diabetes from NOT exercising and eating high glycemic foods at the same time.
But recent research shows the problem is much more frightening than that. Not only will we have a generation of fat and sick adults and kids from this combination, they may be considerably less competent people in their personal lives AND at work.
And, it doesn’t stop there, those people are at a high risk of developing vascular dementia and Alzheimer’s disease this research suggests.
It’s one thing to have a lot of fat and sick people and have to pay high health care costs that could be avoided. But if those same people cannot work well or gradually have trouble with memory skills on the job, we’ll not be able to pay even more for their care later in life when they are unproductive at work for years before that too.
AP online news had this story today.: “More evidence links diabetes to Alzheimer's risk
Tue Mar 17, 3:02 AM ET
WASHINGTON - You've heard that diabetes hurts your heart, your eyes, your kidneys. New research indicates a more ominous link: That diabetes increases the risk of getting Alzheimer's disease and may speed dementia once it strikes.”
This story had several more points that were even more important. When people don’t get any regular exercise, particularly no regular vigorous exercise, and eat a lot of high glycemic foods, they rapidly begin to develop something called insulin resistance. This is even before the insulin resistance gets bad enough to cause type 2 diabetes.
The scary thing is that this story says that even at this early stage, there is now some evidence to show that insulin resistance begins to lay the foundation for vascular dementia and Alzheimer’s disease. And, here’s the smoking gun. Tests of people at that stage show they already do not think or multi-task or remember as well as people without insulin resistance do.
You may have thought it would be NICE to be less fat but still have not given up soft drinks, foods with high fructose corn syrup, refined grain foods, and lots of foods with added sugar AND you still don’t do any exercise in part because you have trouble finding the time for it.
This study is different. It says that if you want to think and remember well enough to keep your job; and to live outside a nursing home and avoid being a burden on your kids in a few more years, it’s critical that you give up these foods and drinks and exercise every week.
You need to give up these high glycemic semi-foods entirely and MAKE time to do at least a few minutes a day of vigorous exercise.
Similarly, it reveals that if your kids watch a lot of TV and eat this junk and get no exercise, they will have even worse problems and worse lives than you have as they get older.
So, it’s important for their future quality of life that you limit their TV watching time; help them avoid these junky foods and drinks; and get regular exercise.
(If you are unfamiliar with what to eat instead, check out many of our posts. It’s so important, we cover it often. “Cut back food less & still lose fat.... Thursday, 3-5-2009” is one such post.)
But, because insulin resistance turns off or down so much from regular vigorous exercise, & such exercises can be done in minutes a day, the most important thing you can do is to do at least two sessions of progressive strength training and two of interval cardio every week. And, if you have children, make sure they know how to do these exercises safely and do them also.
But, you may well ask how to find the time to do these exercises. It IS challenging for most people.
Here are three powerful answers.
1. Strength training and cardio produce more benefits in far less time than more moderate by longer exercises do such as walking for an hour a day. So make sure to do those even if you cannot fit in more.
2. Make time to work out most days by doing it at home.
With just a few dumbbells and your bodyweight you can do more than you might think to strength train at home. And with either a jump rope or an Urban Rebounder, which costs less than $160 new, you can do first rate interval cardio at home. Working out in a more equipped gym may be better; but you do have a round trip added travel time to consider unless your work provides you one there. So, exercising at home is one key to fitting in 10 or 15 minutes a day for these exercises.
3. Work out in the morning.
Your day may give you time slots later in the day that work for you. But most people are literally TWICE as likely to exercise regularly and keep doing it if they do their exercise in the morning.
Today’s Early to Rise health article has a first rate explanation of why you not only are more likely to exercise regularly if you do it in the morning, the exercise will give you more and better results in the same amount of time.
THAT, I did not know before. And, it’s welcome news indeed.
“This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com .”
"Another Reason to Exercise in the Morning
By Craig Ballantyne
Back when I trained clients full-time, I always wondered what possessed them to get up at 5:00 a.m. and work out. Couldn't they at least wait till 7:00 or 8:00?
But now that I've grown older, and busier, it's easy to see why. First, it gets the workout done before other people and problems can get in the way. Plus, recent research shows that you will have a better workout when you are "mentally fresh."
In a study published in the Journal of Applied Physiology, researchers put subjects through a cardio workout to exhaustion after performing one of two mental tasks. The first task was cognitively demanding. The second task simply required them to watch a documentary.
Results showed that the mentally fatiguing task significantly reduced the amount of exercise the subjects could do. They tired out much more quickly if their minds were already fatigued.
[Ed. Note: No matter when you exercise, you don't need hours of cardio to get into tip-top shape. Learn how you can get fit with three 45-minute workouts a week with Craig's Turbulence Training program....]"
It's at: www.TurbulenceTraining.com .
X* X* X* X* X* X*
It’s simple. If you exercise BEFORE your life begins to throw the variable challenges of the day at you, over 95% of the time you can get it done. Later in the day you may be lucky to get to 60 % and zero for the week is possible.
The new information that you’ll actually do better and get more out of your exercise by doing it early in the morning is a very nice bonus.
The key thing is that good things happen to you when you exercise; very bad things happen to you when you do NOT exercise; and doing your exercise early in the morning has been found effective to be sure you exercise each week.
Labels: avoid senility, be more effective at work, health news, increase workplace productivity, lower health care costs, protect your brain; prevent Alzheimer's disease
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