Complementary Fitness Newsletter 21 Sept

I signed up to another online course and have been watching and listening to the daily videos about Alzheimer’s Disease prevention.

Did you know that the risk more than doubles in developing Alzheimer’s Disease (AD) in people who have type 2 diabetes or are insulin resistant? 

and that women are more likely to develop AD in comparison to men. 

Men do get AD as well but the ratio is 2:1 in women v men 😞.

Being overweight significantly increases the risk for AD too.

It’s great to know that neurology guidelines have been updated to include exercise as an intervention to potentially improve mild cognitive impairment.

I’m sure that you know that your actions can determine our overall and brain health.

There are so many things that we can do to help prevent/reduce the risk of AD including:

  • reducing environmental toxicity ⚠and inflammation
  • getting enough exercise 💪🧘‍♀️🏑🏓🤸‍♀️🏋️‍♀️ and proper nutrition 🍆🍅🍓🍒🍉🥗
  • looking at ways to reduce stress/stress management
  • getting enough restorative sleep: 7-9 hours a night
  • doing regular meditation
  • connecting with people
  • maybe learning a new skill or language, doing crosswords – activities that use the brain cells. 

So take charge of your own health.

Prevention is the best course of action when it comes to Alzheimer’s Disease and dementia.

Food is far more important that just fuel for the body; its information which directly communicates with our body and mind so prioritize your diet and choose the food that you eat wisely because a healthy diet can help prevent AD and so many other diseases too.

Our gut bacteria play an important role in our brain and body health.

“Bacteria” sounds bad but our gut contain good, healthy bacteria which affect so many functions in the body incl metabolism so having lots of good, healthy bacteria in the body is really important to keep our bodies and brains healthy.

Food nourishes bacteria and we can increase the good bacteria by eating nourishing foods eg fermented foods ie sauerkraut, kombucha, yoghurt and kimchi. 

Eat foods containing dietary fibre, whole anti inflammatory foods + omega 3 fatty acids (flaxseeds, chia seeds, cold water oily fish). 

Eat prebiotic foods (which feed the probiotics) ie lots of onions, leeks, garlic, asparagus & Jerusalem artichokes.

Eat organic foods when ever possible because non-organic foods are exposed to herbicides, pesticides etc.

Poor diets 🍔🍟🌭 and taking lots of antibiotics 💊 adversely affect our good bacteria.

We can eat carbs but we’re advised to eat unprocessed, low glycaemic, fibrous carbs ie leafy greens and low sugar fruits ie berries.

Eat healthy fats as a great source of fuel for our brains too: eg avocado oil 🥑, olive oil, coconut oil, nuts inc nut butters, seeds, some oily fish and grass fed meats.

Eat fresh, colourful, nutrient-dense, whole foods, fruits, lots of vegetables inc cruciferous veg and, as well as the good sources of carbs and fats, eat good sources of protein.

Eliminate: sugary snacks, processed and refined foods, low fibre foods, high fat foods.

High blood sugar in the body and increased inflammation are powerful ways of increasing the likelihood/risk of AD ☹

Drink lots of water 💧💧💧

Get enough sleep 🕗 because lack of sleep negatively affects our immune systems and creates stress responses in the body.

Exercise

  • encourages blood flow to the brain
  • alleviates stress and anxiety
  • alleviates depression
  • promotes better sleep

These are just some of the benefits of exercise but good to know when it comes to making lifestyle changes and in helping to prevent or reduce the risk of dementia/AD.

As you know, I’ve cited the benefits of exercise loads of times before in newsletters but when I read an IG post by Dr Chatterjee the other day about some potential benefits of strength training , I thought I’d mention them again here:

  • reversed ageing
  • better insulin sensitivity
  • reduced risk of muscle loss
  • improved hormone function
  • reduced risk of heart disease and stroke
  • improved confidence
  • reduced risk of osteoporosis
  • reduced stress and anxiety
Strength Training

September is World Alzheimer’s month which was launched in 212.

It raises awareness and challenges stigma surrounding dementia.

World Alzheimer’s Day is on 21 Sept each year.

You can find out more about this at worldalzmonth.org/

alz.co.uk/ also has lots of info and resources on there too.

I was reading an article about some of the important nutrients for women going through the menopause and diet plays an important role in managing menopausal symptoms.

Of course, these nutrients are good for everyone, not just for women and not just for women ‘of a certain age’!!

Potassium – found in apricots, avocados, bananas, sweet potatoes

Antioxidants – found in berries

Calcium – dark green leafy veg

Iron – spinach, lentils, kale, beans

Fibre – wholegrain foods ie brown rice, wholewheat bread, quinoa

Phytoestrogens – chickpeas, lentils, flaxseeds.

I just love tahini (sesame seed paste) and use it when making hummus and baba ghanoush and you can also spread it on toast or drizzle over vegetables (if drizzling over veg, you can thin it out a bit with a mix of tahini & water = tahina). 

Tahini is rich in calcium, iron, copper, manganese, phosphorus, protein, thiamine, magnesium, potassium, selenium, fibre, tryptophan, riboflavin, niacin, pantothenic acid, vitamin B6, folic acid and Omega 3 & 6.

Such a lot of nutrients from tiny little seeds.

We got lots of great comments again last week about our classes which I just love getting, thank you.

It’s good to know that you’re enjoying exercising outside, getting all the benefits of exercise and fresh air and keeping in touch with each other (socially distancing of course) 😁

Keep up the great work everyone and I look forward to seeing you this week too for more fitness & outdoor fun.

Funny? Hmm a wee bit …

Guy goes to the docs and the Dr says ‘we have to talk about your weight’ and the guy says ‘well, about 25 minutes but the chair was comfy’ 😊

Connecting with Susan:

www.youtube.com/communityfitness

or click here for Complementary Fitness Youtube channel

Please Follow me on Instagram.com @complementaryfitness and you can also find me on Facebook: Susan Cockburn / complementaryfitness

@complementaryfitness

So please Share, Like, Follow and Subscribe as appropriate to my social media channels, thank you 😊

Email me: info@complementaryfitness.co.uk

www.complementaryfitness.co.uk

take care, see you soon

Susan x

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