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Complementary Fitness 24 July newsletter

Complementary Fitness Logo

Welcome to this week’s newsletter & updates:

In the current Fitpro magazine (for fitness professionals), an article by Dr L Patel asks whether it’s possible to eat our way to a longer life ie longevity through nutrition.

Well, that got my attention as I love food and am interested in good nutrition for myself, my family and for you too.

 

There are several ways to look at ageing and the obvious one is to our chronological age which is determined by our birthday.  We can also look at health span and our biological age, determines our health span.

We don’t want to live a long time and not enjoy our life and we may know many people in their 80s and 90s who still dance, cook, drive, read and enjoy life but this isn’t the norm for many.

Our biological age can accelerate or reverse at any point in time based on lifestyle ie how we live but the good news is that the science shows we can transform our health span and how we age in the future.  Starting early is ideal and it’s never too late to reap the benefits.

 

Researchers from Harvard looked at factors that might increase the chances of a longer life and using data from the Nurses’ Health Study and Health Professionals Follow-up Study, 5 low-risk lifestyle factors were identified:

  1. Balanced diet
  2. Regular exercise (at least 30 minutes daily of moderate to vigorous activity)
  3. Healthy weight (defined by a body mass index of 18.5 – 24.9)
  4. No smoking and
  5. Moderate alcohol intake (up to 1 drink daily for women and up to 2 daily for men).

 

It’s interesting to note that compared with those who didn’t incorporate any of those lifestyle factors, those with all 5 factors, lived up to 14 years longer.

 

In a follow-up study, the researchers investigated the same factors which contribute to not only a longer life, but a healthier and happier life.  They found that women at age 50 who practiced 4 or 5 of the healthy habits listed above, lived about 34 more years free of diseases (ie diabetes, heart disease and cancer), compared with 24 more disease-free years in women who practised none of these healthy habits.

 

Other studies show that other lifestyle pillars matter too though – worrying for example can not only give us wrinkles but when we’re stressed, and the body is in a fight or flight response, stress hormones eg cortisol and adrenaline are released.  Chronic stress and pumping out these stress hormones can be detrimental to our overall health.

Sleep or the lack of it can also have a negative effect on our health including mental health too.

 

Research and studies demonstrate that regular exercise helps to tone muscles, build healthier bones and boosts our mood and has also been shown to enhance longevity.

Getting back to the nutrition side of it: the report mentions the Blue Zones or longevity zones (which include Sardinia Italy, Ikaria in Greece, Okinawa Japan, the Nicoya Peninsula in Costs Rica and Loma Linda in California) and researchers looked at common denominators in these zones and a couple of patterns emerge.  The first is that in these zones, they follow an anti-inflammatory diet which is based on whole foods, lots of colourful vegetables and fruit and a balance of protein, wholegrain carbs and healthy fats at each meal.  It’s a diet that has low amounts of ultra-processed foods that are high in refined carbs, trans fats, processed meals or excess alcohol. With alcohol rehab Liverpool, people can finally give up alcohol.

 

Research has shown that restricting caloric intake over a lifetime such as with intermittent fasting, increases lifespan.  During fasts, cells remove and repair damaged molecules and the body responds by better regulating its blood sugar, its level of inflammation and the amount of damage it gets from free radicals (natural substances of metabolism).  These effects may then prevent the development of chronic conditions eg obesity, diabetes, neurological conditions like Alzheimer’s disease.

 

10 foods are mentioned that support healthy ageing and I’ve mentioned them before but they are:

  1. Green tea
  2. Extra virgin olive oil
  3. Dark chocolate
  4. Oily fish
  5. Flaxseeds
  6. Pomegranates
  7. Herbs and spices
  8. Nuts and seeds
  9. Watercress
  10. Collagen

 

In next week’s newsletter, I’ll go over the reasons why the 10 foods mentioned are good for us (I don’t want this newsletter to be too long) as well as key areas of health to pay attention to as we age.

 

I really really don’t like the taste of artificial sweeteners and previously read about the detrimental effects on our health.

According to @environmentalworkinggroup, artificial sweeteners are associated with an increase in type 2 diabetes and soaring obesity rates and that they’ve recently been linked to an increased risk of cardiovascular disease.  They say that if you’re looking for an easy way to avoid exposure to aspartame and other artificial sweeteners, head to their food scores database for a comprehensive list of products and their health concerns.

EWG’s Food Scores

 

I look forward to seeing you in a class or two this week for more bone building, strength & flexibility improvements and benefits.

 

Easiest and best way that you can pay for classes:

  • With cash ie £6 per class (always best and I have change)
  • Directly into my bank account (if you don’t have my details, email me and I can give you my sort code & business account number).
  • Alternatively, using my SumUp card machine (although sometimes, it seems to ‘play up’!!)

 

Remember to let me know if you have any comments, news and keep me updated with anything that’s happening with you ie health-related stuff, goals, achievements etc.

Susan