Move More & Age Better: Why Exercise is Key to Healthy Aging

Move more, age well: Prescribing physical activity for older adults as a recipe for healthy aging
Move more, age well: Prescribing physical activity for older adults as a recipe for healthy aging

It turns out that staying active is one of the best ways to stay healthy as we age. A recent review article in the Canadian Medical Association Journal (CMAJ) highlights how regular physical activity can keep older adults healthier for longer.

Canada’s Aging Population

With 1 in 5 people in Canada aged 65 or older by 2025, and an increasing number of people living beyond 85, keeping active is more important than ever. Despite this, over 80% of adults don’t meet the recommended levels of physical activity.

Benefits of Staying Active

Here’s the good news: physical activity has countless benefits! It helps protect against diseases and improves overall quality of life. Dr. Jane Thornton, an expert from Western University, notes that exercise can boost cognition, mental health, and prevent falls by strengthening muscles and improving balance.

A 2023 meta-analysis found that just 150 minutes of moderate activity a week can lower the risk of death from any cause by 31%. Imagine that—staying active can literally add years to your life!

How to Get Moving

The World Health Organization (WHO) recommends between 150-300 minutes of moderate-to-intense activity each week, even for older adults. But don’t worry, you don’t have to start with a marathon. Dr. Samir Sinha from the University of Toronto suggests that doctors should encourage older patients to slowly increase their activity levels and include muscle-strengthening exercises.

The WHO also has a neat 5-step framework to help clinicians guide older patients towards more physical activity. The goal is to see physical activity as a vital sign to track over time, much like blood pressure or heart rate.

Remember, getting older shouldn’t be a reason to slow down—in fact, it’s a reason to get moving! 💪 Let’s make those golden years truly golden.

What do you think would be a fun way to add more movement to your routine?

Short-chain fatty acids (SCFAs) and branched short-chain fatty acids (BCFAs) are linked to type 2 diabetes risk

Novel study emphasizes the need for improved training to recognize key behavior differences in this patient population

Short-chain fatty acids (SCFAs) are important for gut health and overall wellness. They help with insulin secretion, lowering blood cholesterol and glucose levels, and managing energy intake. While SCFAs are known to benefit metabolic health, their levels in the blood are more directly linked to these benefits.

A recent study at Shanghai Jiao Tong University School of Medicine looked at this connection in a large group of people across China. They found that higher levels of SCFAs and BCFAs in the blood are linked to a higher risk of type 2 diabetes. This was true especially for women. The study also found that the link between these fatty acids and diabetes was partially influenced by factors like triglyceride levels, insulin resistance, and β-cell function.

Important Takeaways:

  1. Higher SCFA and BCFA levels might increase type 2 diabetes risk.
  2. This risk is more pronounced in women.
  3. Other factors like triglycerides and insulin resistance also play a role.
  4. Gender differences matter when studying diabetes risk.

In essence, this study provides new insights into how these fatty acids in the blood impact diabetes risk, and highlights the importance of considering gender differences.

Pain and Inflammation Treatment: Nerve Stimulation in Sync with Body Rhythms

ear model

Electronic signals and a model of the ear Credit

Treating chronic pain and inflammation doesn’t always require medication. According to a study by the Vienna University of Technology (TU Wien), stimulating the nervous system with electrical impulses, specifically targeting the vagus nerve, can offer an alternative treatment method.

The ‘Electric Pill’

Known as the ‘electric pill,’ this method involves using small electrodes attached to the ear to activate the vagus nerve. The vagus nerve, the longest nerve of the parasympathetic nervous system, is crucial for regulating internal organs and blood circulation, contributing significantly to the body’s recovery and reserve-building processes.

Effective Synchronization

However, the effectiveness of vagus nerve stimulation depends on its synchronization with the body’s natural rhythms, such as the heartbeat and breathing. Experiments have shown that electrical stimulation generates stronger effects when applied during the heart’s contraction phase (systole) and the inhalation phase.

So, staying synched up is key to benefiting from this innovative treatment.

[Shocking Truth] It Takes Longer Than 21 Days to Form Healthy Habits!

5 healthy habits that could add more than a decade to your life

Struggling with your New Year’s resolutions? Don’t worry, you’re not alone. New research from the University of South Australia reveals that forming new healthy habits takes a lot longer than the widely believed 21-day timeline. Turns out, it can take up to 335 days to establish a solid new routine!

Key Findings:

  • Forming New Habits: It starts around 2 months (59-66 days) on average.
  • Duration Varies: Some people may take as little as 4 days, while others might need nearly a year.
  • Why It Matters: This new understanding is crucial for creating effective health interventions to promote long-lasting healthy behaviours.

Expert Insight:

Dr. Ben Singh from the University of South Australia says, “Contrary to popular belief, adopting healthy habits takes much longer than three weeks. People mustn’t give up after 21 days when they don’t see immediate results.”

Tips to Succeed:

  1. Consistency: Integrate new habits into your daily routine.
  2. Enjoyment: You’re more likely to stick with habits you actually enjoy.
  3. Planning: Small strategies, like laying out gym clothes the night before, can make a big difference.

Don’t be discouraged if change doesn’t come instantly. With these strategies, you’re more likely to succeed in making healthier choices a permanent part of your life.

Stay determined and patient—because good things take time!

New Study Shows Lean Red Meat Benefits Heart and Gut Health

Mediterranean Stuffed Peppers

Mediterranean Stuffed Peppers Credit Courtesy of the National Pork Board, Des Moines, Iowa.

A recent study by Purdue University scientists has highlighted that including lean red meat in a balanced diet can positively impact gut and heart health. The research, funded by the National Pork Board, adds to the growing evidence that lean red meats like beef and pork can be part of a healthy lifestyle.

Key Findings:

  • Gut Health: Eating three ounces of lean red meat daily contributed to a healthier gut microbiota.
  • Heart Health: Improved cardiovascular markers, like reduced LDL cholesterol, were linked with positive changes in gut bacteria.

Lead investigator Dr. Wayne Campbell notes that the study underlines the importance of consistency: “Maintaining a balanced diet over time yields more stable health outcomes.”

Consistency is Key:

  • Intermittent healthy eating offered benefits each time it resumed but maintaining a balanced diet consistently led to more sustainable improvements.
  • Returning to usual, less healthy eating habits reversed these positive changes within a few weeks.

These findings suggest that lean red meats, when included as part of a balanced diet, can support both gut and heart health without adverse effects.

Dr. Campbell advises that “It’s better to consistently consume a healthy diet to support long-term health outcomes,” especially if it already includes lean red meat.

This study offers promising insights into how lean red meat can fit into a balanced, healthful diet, supporting overall well-being.

How do you feel about including lean red meat in your diet?