The Importance of Rest When Weightlifting

 

Rest is a crucial component to any well balanced weightlifting program. Some personal trainers will argue that it's more important than the workouts themselves!

 

To understand the importance of rest when weightlifting you must first understand what's happening when you're pounding out those reps in the gym! When you're working out in the gym, regardless of the muscle group or exercise, you're actually tearing your muscle fibers. The added stress from the weightlifting that is being placed on the muscle is causing the neurons to be ripped apart into what is referred to as micro tears. After any weightlifting workout, it's important to allow the body an adequate amount of time to repair this "damage" that has been done.

Your muscles do not grow from training or weightlifting. Your muscles grow from recovering from the weightlifting that you are doing! Therefore if you were to return to the gym the next day and train the same muscles again, your workout would be relatively ineffective, and could mean you are defeating the purpose of working out in the first place, because you're breaking down these muscles again before they've had a change to repair themselves.

The harder you train your body or muscle group, the more rest that they will need to recover and grow. This is why many professional body builders will not do whole body workouts, but rather focus on specific muscle groups each day.. to allow for proper recovery from each workout.

Some hardcore bodybuilders even take entire weeks off at a time every couple of months just to "shock" their bodies and break any plateaus they may have come to.

Getting restful and regular sleep cannot be overlooked when discussing the importance of rest when weightlifting. This is your body's most "anabolic" state of being. In fact one of the main purposes of sleep is for the body to heal and recover from the day's events and stress. During sleep your body produces large amounts of growth hormones which obviously can help your body burn fat, build muscle, and heal wounds. It goes without saying, that restful sleep also gives you more energy to work with the next day. More energy means more effort in the gym!

Don't think of rest as slacking off from your weightlifting routine, but rather an important part of your overall bodybuilding or body composition goals. If you're looking for the best weightlifting tips or fastest way to lose weight, you should also be looking for the best tips for getting a good night's sleep... because that's when the body is adapting to the lifestyle changes you're putting it through!

Stop Struggling to Achieve Your Target Bodyweight

problem is not too much fat but too many of the wrong types of carbs.

Q: I’m struggling trying to achieve my target bodyweight—I started off well, but I can’t lose that final 10 pounds. Should I try reducing my fat intake?
A: First, it’s difficult to make any recommendations with so little information to go on. But I will say that I’ve found that often the problem is not too much fat but too many of the wrong types of carbs.
Many fitness gurus and medical organizations have blamed the excess consumption of high-fat foods as the major dietary problem and cause of obesity. Not true. According to the U.S. Department of Agriculture, between 1971 and 1997 the consumption of saturated fat decreased from an average of 53 grams  a day to 50—with and protein consumption remaining unchanged. Fat is not the problem.
What has happened is an increase in calories. Between 1982 and 1993 the average daily calorie intake increased by 500 and remained that way through 1997. The kicker is that about 90 percent of those additional calories came from carbohydrates, and most of them were processed.
One characteristic of processed carbs is that they adversely affect blood sugar. If you start your day with a breakfast of pancakes smothered in processed syrup and washed down with processed orange juice, you’ll experience a rapid rise in blood sugar. That will soon be followed by a release of the hormone insulin, which will create a sudden and prolonged drop in blood sugar that will in turn cause you to crave even more carbs to raise your blood sugar.
One way to limit consumption of processed carbs is to follow the diet of the Paleolithic people—lean meats, seafood, fresh fruits and vegetables—over the types of diets that became dominant after the Agricultural Revolution. One of my favorite mottoes that describes the Paleo diet is, “If it doesn’t fly, swim or walk or isn’t green, don’t eat it!”
Editor’s note: Charles Poliquin is recognized as one of the world’s most suc-cessful strength coaches, having coached Olympic medalists in 12 different sports, including the U.S. women’s track-and-field team for the 2000 Olympics. He’s spent years researching European journals (he’s fluent in English, French and German) and speaking with other coaches and scientists in his quest to optimize training methods. For more on his books, seminars and methods, visit www.CharlesPoliquin.com.   IM

Shoulder - Bursitis and Tendonitis

Get the Right Treatment for Shoulder Bursitis and Tendonitis

Written by Jeff Behar, MS, MBA

Many patients seek medical attention for shoulder pain, and a common diagnosis given is 'shoulder bursitis,' or 'shoulder tendonitis’. Shoulder bursitis and rotator cuff tendonitis are all ways of saying there is inflammation of a particular area within the shoulder joint that is causing a common set of symptoms. The best terminology for these symptoms is 'Impingement Syndrome.' Impingement syndrome occurs when there is inflammation of the rotator cuff tendons and the bursa that surrounds these tendons. Shoulder Impingement Syndrome (aka shoulder bursitis/ tendonitis) Impingement Syndrome is a common condition affecting the shoulder. It is most commonly seen in aging adults. Impingement syndrome refers to impingement of the rotator cuff tendons, especially the supraspinatus tendon, under the subacromial arch. The biceps tendon or the subacromial bursa may also be impinged under the subacromial arch. Impingement Syndrome is closely related to shoulder bursitis and rotator cuff tendonitis. It is not uncommon for these conditions to occur in combination. It is not clear whether rotator cuff muscle/ tendon overload precedes impingement or is caused by it. (References: Souza TA, ed. Sports Injuries of the Shoulder. New York, NY:Churchill Livingstone; 1994., 56.Sharkey NA, Marder RA. The rotator cuff opposes superior translation of the humeral head. Am J Sports Med. 1995; 23(3): 270-275.). How Impingement Occurs When an injury (be it directly or through overuse) occurs to the rotator cuff muscles, they respond by swelling. The pressure within the muscles increases, which results in compression because the muscles in the shoulder are surrounded by bone. When this compression occurs there is a loss of blood flow in the small blood vessels. When blood flow decreases to the muscle repetitive motions fray the muscle. Radiographs of the fray muscle show a picture much like a frayed rope.  Once this damage occurs routine motions such as reaching up behind the back and reaching up overhead may cause pain.  Additionally, weakness of shoulder muscles may also occur. If the blood flow to the area continues to be constricted or stress injures the muscle, the muscle can actually tear in two. This is what is referred to as a rotator cuff tear. Symptoms of a rotator cuff tear include significant weakness of the shoulder, and often difficulty in elevating the arm. If the impingement is left untreated, bicep rupture may also occur. A major factor in shoulder impingement injuries in weight lifters is muscle imbalance. Many bodybuilders tend to train the pectorals and the lats significantly. These exercises tend to produce internal rotation of the shoulders. Exercises that strengthen the external shoulder rotators (the infraspinatus and the teres minor), and stretches to relieve the tightness to the internal rotators are often neglected. This results in overly tight shoulder internal rotators and weak shoulder external rotators, which can lead to impingement. Other contributory factors to impingement for bodybuilders is the amount of sets performed doing exercises that put a considerable amount of stress imposed on the rotator cuff muscles such as the bench press. Often you will see weightlifters doing upwards of 15 sets this bodybuilding staple (Incline, decline, flat, and smith machine). Too many sets of exercises for the same body part with excessive weight can result in fatigue and overload injury to the rotator cuff. Therefore, weight lifters should be encouraged to perform fewer sets of exercises that can result in fatigue and overload injury to the rotator cuff. What are the symptoms of shoulder impingement? Routine motions such as reaching up behind the back and reaching up overhead may cause pain.  Additionally, weakness of shoulder muscles may also occur. If the blood flow to the area continues to be constricted or stress injures the muscle, the muscle can actually tear in two. This is what is referred to as a rotator cuff tear. Symptoms of a rotator cuff tear include significant weakness of the shoulder, and often difficulty in elevating the arm. If the impingement is left untreated, bicep rupture may also occur. How is Shoulder Impingement Syndrome diagnosed? Diagnosis begins with a medical history and physical examination by your doctor. Strength tests will initially be taken to determine if significant weakness is present. X-rays will often be taken to rule out arthritis, bone spurs, changes to bone contour or changes in the bone calcification that indicate injury of the muscle. Impingement may be suspected when an injection of a small amount of an anesthetic into the space under the shoulder bones relieves pain. An MRI or arthrogram may also be taken to identify impingement and rule out a rotator cuff tear. How is shoulder Impingement Syndrome treated? The vast majority of people who have impingement syndrome are successfully treated with anti-inflammatory medication, stretching exercises and temporary avoidance of repetitive overhead activity until the condition settles down.  Only a minor percentage of people who have impingement syndrome eventually require surgery. Anti-inflammatory medications coupled with the use of ice to reduce inflammation and rest is the most common treatment plan for this condition. Anti-inflammatory medicines are medications prescribed to reduce inflammation (a protective action of the body as a response to trauma, injury). There are two types of anti-inflammatory medications. They are : Non-steroidal anti-inflammatory drugs (NSAIDs) such as aspirin, naproxen (Aleve) or ibuprofen (Motrin, Nuprin), Steroidal drugs Anti-inflammatory medications are particularly useful not only because they help decrease pain, but they also help control swelling and inflammation. NSAIDs are available both over-the-counter and as a prescription, while steroidal ant--inflammatory drugs are available by prescription.  It is important to note that ALLl medications have side effects, and the most common side effect from NSAIDS is stomach or gastrointestinal upset. Therefore, NSAIDS should be taken with food, and discontinued if abdominal pain persists. Other common side effects may include nausea, vomiting, diarrhea, constipation, decreased appetite, dizziness, rashes, headache, and drowsiness. Another side effect of NSAIDS is interfering in the normal blood clotting mechanism. NSAIDs can cause ulcers in the stomach and promote bleeding. Patients on chronic NSAID use may notice easy bruisability, bleeding gums, or other signs of 'thinned blood'. NSAIDs may also cause fluid retention, leading to edema. The most serious side effects are kidney failure, and liver failure. When taking NSAIDs, it is also important to realize that people may respond differently to medication. It is difficult to predict which medications will most benefit a given individual. Therefore the best way to determine which NSAID is best for you is to try different options. If adequate relief of symptoms is not obtained within several weeks of treatment, your surgeon should prescribe a different NSAID. Newer NSAIDs Hit the Market There are several new NSAIDS (the so-called COX-2 inhibitors) on the market. There has been no study showing that newer NSAIDs treat pain or swelling any better than more traditional NSAID medications such as aspirin and ibuprofen. One of the best reasons to consider some of the newer medications, however such as Celebrex, is that these may be taken as once-a-day doses rather than three or four times daily, and the COX-2 inhibitors are thought to have fewer side-effects on the stomach. Additionally COX-2 inhibitors may be the medicine of choice if there is a need to take medication for several months or longer. Reference: Berger, RG "Nonsteroidal Anti-inflammatory Drugs: Making the Right Choices" J. Am. Acad. Ortho. Surg., Oct 1994; 2: 255 - 260. Steroidal Anti-inflammatory Injections If you have persistent symptoms, despite the use of oral anti-inflammatory medications, your doctor may consider a anti-inflammatory injection such as cortisone. Injectable cortisone is synthetically produced and has many different trade names (e.g. Celestone, Kenalog, etc.), but is a close derivative of your body's own product. The difference being synthetic cortisone is a potent anti-inflammatory medication. Cortisone injections usually work within a few days, and the effects can last up to several weeks. The most common side-effect is a 'cortisone flare,' a condition where the injected cortisone crystallizes and can cause a brief period of extreme pain that usually lasts a day or two and is best treated by icing the injected area. Another common side effect is lightening of the skin where the injection is given. This can be quite pronounced in people with darker skin. The steroidal anti-inflammatories can also have serious side effects in addition the symptoms experienced with NSAIDs, such as: Loss of bone (if you are on these for a long time, ask your provider about taking calcium supplements), Swelling and weight gain, Mood changes, Problems with your bone marrow, where blood cells are produced, High blood pressure, and Decreased ability to fight infection Cortisone should be used only when necessary because it can result in weakening of muscles and tendons which then may subject to tearing. In addition to taking anti-inflammatory medications, ice should be used after any activity that may cause irritation.  Daily controlled stretching in a warm shower may also help. Repetitive motion activities with your injured arm should be avoided.  Motion where the elbow would move above shoulder level should also be avoided. Shoulder Impingement Recovery Post-surgical care for impingement and rotator cuff tears are similar (see above), but with some slight differences, such as Rehabilitation programs for impingement and rotators cuff surgery differ slightly. Impingement rehabilitation begins almost immediately. Exercises to regain shoulder motion usually begin with a physical therapist in the first week after surgery and continue only for about 6 weeks. At 6 weeks, most patients have regained full range of motion. Impingement recovery is generally quicker and requires less supervision. Patient is typically assigned home exercise program at six weeks. Full recovery time after surgery varies; most patients have greatly improved at three months and are close to normal by six months. In cases where other shoulder and tendon issues occur recovery may be longer.

Cancer Pathways

Winding Our Way Down the Pathways of Cancer

  inShare26  

Cancer is an incredibly complex disease process that involves an enormous array and number of biochemical pathways, genes, signaling proteins and immune factors. Add to this the dizzying variety of cancer types, each idiosyncratically dependent upon specific features that activate each type and one can see why this disease is so difficult to treat let alone eradicate.

In a meager and admittedly simplified attempt to understand and possibly clarify the width and breadth of the cancer cascade, perhaps introducing and elucidating on some of the pathways that stimulate the formation of cancer and then some of the naturally occurring compounds that modulate these pathways may, to some degree, be helpful.

Vascular endothelial growth factor or VEGF is a signaling protein that’s primarily responsible for the stimulation of angiogenesis and vascularization or simply new blood vessel formation; for instance during embryonic development, after injury including stroke, in muscle tissue following intense exercise, and the formation of new venous and arterial structures to bypass blocked blood vessels. VEGF has also been associated with neuroprotective properties as well.

However, when VEGF is unregulated or over expressed, pathology can follow which can include the formation of solid cancerous tumors. In order for a tumor to grow it requires its own blood supply. VEGF therefore is integral in tumor proliferation, growth and metastasis, making it a potential target for various cancer therapeutics.

Another protein, high levels of which have also been implicated in the process of cancer generation is epidermal growth factor or EGF. EGF’s properties include cellular proliferation, differentiation, and survival.

EGF acts by binding to its cell receptor, epidermal growth factor receptor (EGFR) on the cell surface and then stimulating tyrosine kinase activity of the receptor.  Tyrosine kinase activity in turn initiates a cascade that results in a variety of biochemical changes within the cell that ultimately lead to DNA synthesis and cell proliferation.

In addition to the body manufacturing inappropriately high amounts of this growth factor, it can also develop altered forms of its cellular receptor that become abnormally active and consequently pathogenic.

It’s not surprising then, that Tyrosine kinase is being studied as a possible target for a variety of anti-cancer therapeutic drugs as its activity can initiate a variety of cellular functions including, in the case of cancer, unregulated cell growth.

Another kinase pathway is Mitogen activated protein kinases or MAPK. MAPKs are involved in directing cellular responses to a diverse array of stimuli including proinflammatory cytokines. They also, similar to the aforementioned signaling molecules, regulate cell proliferation, gene expression, differentiation, mitosis, cell survival, and apoptosis among other functions. MAPK is most relevant to breast cancer induction as estadiol, progesterone and testosterone can activate this particular pathway, stimulating cell proliferation.

Lastly, Nuclear factor-κβ(NF-κβ) is another protein complex that controls the transcription of DNA and is involved in cellular responses to stimuli such as stress, cytokines, free radicals, ultraviolet irradiation, and bacterial or viral antigens.  Inappropriate regulation of NF-κβ has been linked to a variety of cancers.

Not surprisingly, curcumin, which in past blogs I’ve called my favorite medicinal herb, modulates a variety of these pathways including VEGF, MAPK and NF-κβ making it a potentially profound anti-cancer compound as both a possible therapeutic and prophylactic agent.

The green tea extract EGCg is also a known pathway modulator by inhibiting the formation of VEGF and its effect on the cytokine interleukin-6.

Finally, grape seed extracts have been shown to be very effective against various cancer cell lines through induction of pathways such as caspase-3, a member of a family of proteins that help induce cell apoptosis.

The brief description of these pathways doesn’t even being to scratch the surface of the true complexity that is the cancer process but perhaps this will curry some interest and curiosity in pursuing additional information on this fascinating subject. As cancer has become so wide spread and ubiquitous, perhaps supplementation with these beneficial compounds should be considered an important part of our daily dietary regiment.

by Michael Fuhrman D.C.

Fruits and Vegetables

Do you feel that buying and/​or consuming fruits and vegetables on a regular basis is a challenge for you?  If so, why? As a dietitian, I often hear from clients that they know they should be eating more produce, but it becomes problematic for a number of reasons. 
Here are some of those reasons:

• the cost of fresh produce is too high when living on a budget
• fruits and vegetables often go bad before they are consumed
• consumers are unsure of where and how to shop wisely
• some people just aren’t sure how to prepare vegetables in a tasty and healthy manner

Produce doesn’t have to be expensive!

• Buy in season – Fruits and vegetables that are in season are not only the most fresh and flavorful, but also the most affordable.  Purchasing from local farmers (at places like farmers markets, co-​​ops, and CSA’s) is a great way to support your community and buy produce for less.
• Buy in bulk – If you or your family consume large amounts of produce, try shopping at larger grocery stores or wholesale retailers like Costco or Sam’s Club.
• Look for deals – You can often find coupons and specials to cut costs.  Look in the local
  paper as well as in the store and online for these deals.
• Choose generic – Buy the store brand when possible to save money.  In addition,
  using a membership card at your grocery store can mean even more savings!
• Buy produce in its whole form – Although pre-​​washed, pre-​​cut, or pre-​​packaged foods are more convenient, they are more expensive.  Choose fruits and vegetables
  in their natural state and wash/​cut them yourself.

Shop smart to avoid spoilage

• Don’t shop hungry – Go shopping after you have eaten to avoid making frivolous purchases. Make a grocery list and stick to it – this will ensure that you have the allotted funds for your fruits and veggies.
• Buy fresh produce often – to avoid letting your produce go bad, buy small amounts on a frequent basis.  Plan out your meals for a few days ahead and shop accordingly.
• Try frozen or canned – frozen fruits and veggies are a great option if you want to have these on hand at all times without worrying they will spoil.  Canned alternatives are ok as well – just make sure to look for fruits canned in their own juice (vs. syrup) and low sodium options.
• Use leftovers – use extra veggies in soups, casseroles, or to pasta and rice dishes.

How do I prepare my veggies?

• Eat them raw – make a delicious salad with a variety of ingredients and snack on raw veggies like carrots, celery, cherry tomatoes, broccoli, and bell peppers.
• Learn how to cook them – you will be surprised how quick and easy cooking scrumptious veggies can be!  Read all about sautéing, stir-​​frying, grilling, roasting, steaming, and other healthy cooking methods here.  Many brands even offer frozen vegetables in “steamer bags” that allow you to toss the bag right from your freezer into the microwave.  You can also try Ziploc® Zip’n Steam® Microwave Cooking Bags, which are awesome for microwave steaming of not only vegetables, but also potatoes, fish, and poultry!!

Hopefully after reading these helpful tips, you will feel more confident about buying, preparing, AND consuming your fruits and vegetables!!

Read more: http://military-fitness.military.com/2012/08/fruits-and-veggies-how-to-get-more-for-less.html#ixzz24Ce5fsv5
Military-Fitness.Military.com

Are Modern Day Bodybuilders Grossly Over-trained?

              
The benefits of resistance training depend on the manipulation of several variables, including the intensity and frequency of training, as well as the volume of exercise needed to meet the goals of the individual.  

Training volume is generally estimated from the total number of sets and repetitions performed during a training session. Several systems including the nervous, metabolic, hormonal, and muscular have been shown to be sensitive to training volume. Altering training volume can be accomplished by changing the number of exercises performed per session, the number of repetitions performed per set, or the number of sets performed per exercise. Without altering the intensity of the program, volume may be increased by either increasing the number of sets and/or exercises performed.

For adults interested in general health and fitness, the American College of Sports Medicine (ACSM) and the Surgeon General recommend a weight training regimen that requires a single set per exercise for 8–12 repetitions. These recommendations are based on the time efficiency and the similar improvements in strength observed when comparing single and multiple-set programs. Although training volume has been examined in this fashion, research studies show mixed results for the optimal training volume per muscle group or training session when the goal is to maximize muscular strength and hypertrophy. Total work, in addition to the forces developed, has been implicated for gains in muscular strength and hypertrophy. Traditional strength training (heavy weight, low repetitions, and long rest periods) has produced significant strength and muscle hypertrophy however, it has been suggested that the total work involved with traditional strength training may not maximize these two benefits and that multiple sets may elicit superior results.

Modern day bodybuilders utilize specially designed training programs in the quest for increased strength and maximum muscle hypertrophy. It would be prudent for these same individuals to attempt to attain these benefits by undertaking the minimal volume of exercisenecessary and not the highest tolerable volume. That is, the minimal volume to achieve the desired response. Typical bodybuilding programs consist of performing multiple sets-sometimes as many as 20-30 sets per muscle group in a single training session. Given the time-consuming nature as well as the potential inroads to recovery characteristic of these training methods you would think it wasreasonableto assume that strong scientific proof must have been found to justify them.Andmost of the scientific evidence must have shown that this high volume of training produces significantly better results than the lower volume trainingmethods.

Although many athletes have utilized these programs successfully, these results are purely anecdotal and raise the question of whether this is an optimal or efficient protocol. And could the same individuals have achieved the equal or even superior results with significantly less training volume? Further, there are many studies that support 1-set programs as being equally effective as multiple-set programs. The new ACSM Guidelines recommend one set for each of 8-10 exercises and state that the preponderance of evidence reports similar gains in muscular strength, hypertrophy, power, and endurance as a result of single or multiple-set programs.
Bodybuilders and trainers who advocate the high-volume approach may argue that because the majority of athletes train in this manner, it must be the best way. Other bodybuilders-such as 6-time Mr. Olympia Dorian Yates, achieved extraordinary development with a fraction of the training volume of some of his fellow competitors. Whereas Yates’ program consisted of performing one all-out set to failure and sometimes beyond failure for each exercise, total working sets in a training session were in the range of 3-6 sets for larger muscle groups and in the range of 2-3 for smaller ones.  Most bodybuilders’ programs today consist of 4-5 times this volume.

The literature examining the effects of various volumes on strength and hypertrophy has yielded conflicting results. Based on the research, there appears to be no conclusive answer as to whether one set or multiple elicits superior gains.  However, after review of the research covering  the past 20 years, one can conclude that while there are many studies that support multiple sets as being superior to a single set, these studies (dozens of them) define multiple sets as being in the range of 3-8 sets per muscle group in a training session. And most studies are in the 3-6 set range-similar to the volume used by Yates during his competitive career. In fact, I am unaware of a single study that supports superior results beyond 8 sets. Therefore, even if we were to concede that multiple sets are in fact superior to one-set programs, that still suggests a total training volume of 3-8 sets to achieve an optimal dose-response. This is significantly lower than the popular high-volume approach of many modern day bodybuilders.

As the body of research continues to grow, an answer to the question of increasing volume, or sets of resistance exercise, for increasing strength and muscle mass should become clearer.  However, as of now there appears to be no scientific rationale for training beyond 8 sets per muscle group in a single session and in many cases significantly less may be all that is required to elicit optimal gains.And any forward-thinking bodybuilder, fitness trainer or strength athlete with a goal of maximizing strength and/or muscle development should consider relying on the preponderance of the research literature as opposed to anecdotal examples before attempting to design an effective and efficient protocol to achieve the desired goal. If we are to accept either the theory of a higher volume or lower volume protocol as being superior, we would still need to know at what frequency or relative intensity gains can be maximized with that volume of training. These questions need to be answered in order to achieve optimal success of a resistance training program and leave room for further investigation.

Train smart and good luck!
www.teamvic.com

References:
1.    American College of Sports Medicine. Position Stand: progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708.

2.    Krieger, JW. Single vs. multiple sets of resistance exercise for muscle hypertrophy- A meta-analysis. Journal of Strength and Conditioning Research 24(4): 1150-1159, 2010


3.    Rønnestad, B.R., W. Egeland, N.H. Kvamme, P.E.Refsnes, F. Kadi, and T. Raastad. Dissimilar effects of one- and three-set strength training on strength and muscle mass gains in upper and lower body in untrained subjects. Journal of Strength and Conditioning Research 21(1):157–163. 2007.

4.    Ralph N. Carpinelli and Robert M. Otto Strength Training Single versus Multiple Sets Sports Medicine 1998 Aug; 26 (2): 73-84


5.    Daniel A. Galvao,  Dennis R. Taffe, Single versus Multiple Set Resistance Training :Recent Developments in the controversy Journal of Strength and Conditioning Research 2004, 18 (3) 660-667

Alzheimer’s Disease

The costs of Alzheimer’s Disease
In the Blue Zone of Ikaria, Greece, dementia is virtually nonexistent. This is in stark contrast to America, where 5.4 million people currently suffer from the mental disintegration caused by Alzheimer’s Disease (AD). According to the Center for Disease Control (CDC), this condition holds steady as the 6th leading cause of death in the United States. No known cure or drug currently exists that can prevent or even slow this deadly condition, and the monetary cost associated with this disease climbed to $200 billion this year! That number is projected to increase to $1.1 trillion by 2050 as more of the baby boomer generation hits age 65.
What is Alzheimer’s Disease?
Alzheimer’s earns the title of the most common type of dementia, brain wasting diseases that result in brain cell death. Dementia causes memory to deteriorate and in some cases, people with Alzheimer’s experience difficulty speaking, understanding written and spoken words, recognizing certain objects, and exercising good judgment. In severe cases, patients have extreme difficulty completing familiar tasks in the home and experience confusion surrounding where and when they are.
Warning signs of AD
Astoundingly, warning signs of Alzheimer’s can appear in the brain as many as 20 years before noticeable outward symptoms! Research into this confounding condition show environmental risk factors like smoking, depression, and inactivity all contribute to its development. If this list looks familiar, it may be because these lifestyle behaviors also impact heart health. As it turns out, heart health and brain health are directly intertwined! Like the heart, the brain needs a healthy supply of oxygen and nutrients to function properly, which are delivered via the bloodstream! To maximize your chances of retaining brain health in your golden years, follow these 5 tips.
5 Evidence-Based tips that help prevent Alzheimer’s Disease
1.) Walk daily.
You don’t need to join a fitness class to maintain brain vitality! Interestingly, there is no association between intense physical exercise and Alzheimer’s risk. On the contrary, the best way to prevent mental decline is to walk daily. Walking about 5 miles per week increases brain volume, and correlates well with prevention of AD and other forms of dementia. Additionally, a sedentary lifestyle can more than double the risk of developing Alzheimer’s, making it a more impactful than heavy smoking! Other forms of light, regular exercise like gardening also have a preventive effect.
2.) Change your attitude
Stress and depression contribute to the onset of many chronic diseases. It is not surprising then, that depression is an early warning sign of dementia! People who show signs of depression as early as midlife have a 50% greater chance of developing AD. A growing body of evidence supports the preventive effect of a positive attitude and purpose in life on mental decline. Strategies to help you in this endeavor include volunteering, appealing to a higher power (i.e. practicing a religion), meditating and using deep breathing techniques. If you have severe depression, consider seeking a trained professional.
3.) Cut the smoking habit.
Several studies show heavy smokers (20+ cigarettes/day) have reduced gray matter density as they age compared to non-smokers. Smoking actually doubles the risk for contracting Alzheimer’s Disease. Luckily for current smokers, quitting seems to reduce these effects to that of a non-smoker.
4.) Learn new hobbies
Knitting, playing board games or learning other crafts during mid-life can reduce memory loss by 40%-50%. Television is not a hobby! Elders who spent their day (7 or more hours) watching television are 50% more likely to experience memory loss. Some evidence shows playing a musical instrument also helps protect cognitive function. There are documented cases of individuals in the throes of mental decline responding positively to music from their childhood, even recalling events from their past.
5.) Get social
According to the Alzheimer’s Association, one in seven people who have dementia or Alzheimer’s live alone. That adds up to 800,000 people! Socially active people have up to a 50% reduced risk of developing dementia. There are a variety of positive effects social engagement can provide a buffer against dementia, including improving your mood and giving you a support network when you need it the most. Volunteering with friends may serve a double effect by improving mood and providing a purpose! One study reported people whose brains were severely affected by AD were still able to perform well on memory tests providing they had a large social network.
In terms of diseases people are most scared of, Alzheimer’s is second only to cancer. Following these 5 evidence-based tips will give you the best chance of avoiding this deadly condition.
References
¹Unpublished tabulations based on data from the Medicare Current Beneficiary Survey for  2008.
Prepared under contract by Julie Bynum, M.D., M.P.H., Dartmouth Institute for Health Policy and Clinical Practice
²Centers for Disease Control and Prevention and The Merck Company Foundation. The State of Aging and Health in America, 2007. Whitehouse Station, N.J.: The Merck Company Foundation; 2007.
³Bateman RJ, Xiong C, Benzinger TL, et al. Clinical and biomarker changes in dominantly inherited alzheimer’s disease. N Engl J Med. 2012.
⁴Norton MC, Dew J, Smith H, et al. Lifestyle behavior pattern is associated with different levels of risk for incident dementia and alzheimer’s disease: The cache county study. J Am Geriatr Soc. 2012;60(3):405-412.
⁵Ciobica A, Padurariu M, Bild W, Stefanescu C. Cardiovascular risk factors as potential markers for mild cognitive impairment and alzheimer’s disease. Psychiatr Danub. 2011;23(4):340-346.