Happy June. Hope you all are doing well and not melting from the heat and lack of rain!
June is Alzheimer’s Awareness Month. Worldwide, 50 million people are living with Alzheimer's, which is the most common cause of dementia, a general term for memory loss and other cognitive abilities serious enough to interfere with daily life. It is not a normal part of aging and there currently is no cure. However, there is a lot of research showing we can reduce our risk of developing dementia simply by living a heart-healthy lifestyle, even if we have a family history of dementia or currently have mild cognitive impairment. That means getting 150 minutes per week of activity, aiming for at least five servings of fruits and vegetables daily, avoiding toxic foods like processed grains, added sugars, sodium, and saturated fats, avoiding or quitting smoking, and curbing alcohol use as much as possible. This month, we will dive into some really easy ways to improve our current and future wellbeing. If you want to discuss any of the topics mentioned, please call us! We would love to chat and find ways for you to make positive lifestyle changes.
Health benefits of walking
Does getting the weekly recommended amount of exercise sometimes seem overwhelming? Maybe working out feels out of reach or intimidating? That’s completely understandable. But we are here to tell you that there is an easier way to burn calories and lower your risk of long-term health problems: walking! Did you know that brisk walking can lower your risk of high cholesterol, high blood pressure, and diabetes just as much as running? Walking can improve cognitive function, sleep quality, back pain, and knee osteoarthritis and prevent bone loss that happens naturally with age.
Unlike many other types of workouts, walking comes with almost no learning curve and you don’t need any special equipment. You can easily take a walk alongside a friend or family member (bring your kids!), or while having a phone conference. Although any type of walking is better than sitting on the couch, there are two main points to remember when you are walking to gain the most benefit from it.
- Speed: Walk briskly! The speed of which you walk will be dependent on your fitness level so there isn’t a specific pace you should aim for. Just pay attention to your breathing and make sure you are sweating. If you are walking briskly, you should be breathing heavier but still able to carry on a conversation.
- Form: Keep your head up and gaze forward, try to make a straight line from the top of your head down your back. Hold your arms at 90-degree angles and pump them forward and back, not across your body. Use a heel-toe motion in your feet, making sure you roll from heel to toe with every step. Pretend you have someone behind you that you want to show the bottom of your shoe with each step.
Take it easy and find joy in moving your body! Start with going for a walk that’s comfortable for you, whether it’s 5 minutes or 30 minutes. Do this a couple times a week and you will see that you build endurance and speed.
Tips to keep your brain healthy
We all want to live an active, vibrant life for as long as possible and that goal depends on robust brain health. While we don’t have a guaranteed way to prevent dementia, we do have increasing evidence that engaging in healthy lifestyle habits such as eating a healthy diet, exercising regularly, and maintaining fulfilling relationships reduce the risk of cognitive decline.
- Make physical activity part of your daily routine, whether it’s going for a walk between meetings or when you go out to grab your mail or participating in other types of activity. Can you find 20 minutes in your day to dedicate to your current and future wellbeing? We think you can! Take advantage of the above information about walking and implement it in your day to day.
- Increase the amount of whole foods you are eating. Replace processed foods with vegetables, fruits, healthy fats, and whole grains. You don’t have to think of it as a diet or restricting yourself from eating certain foods. Instead, when you are preparing your breakfast, lunch, or dinner, find creative ways to add in an extra vegetable or other type of whole food. Challenge yourself and members of your family or friends to see who can eat the most whole foods in a week. It also helps to take a look at the ingredients list on the foods you are buying. Aim to buy foods with the shortest ingredient lists and definitely those that don’t have any added sugar!
- Create and maintain fulfilling relationships. Don’t depend on one person to meet all of your emotional needs. Find people you share interests with and can be authentically yourself around, meaning you don’t have to pretend to like things or act a certain way when you are around these people. Focus on the way your friendships feel, not the way they look. If you are introverted or shy, it can feel uncomfortable to put yourself out there socially. Luckily, the key to connecting with other people is by showing interest in them, so listen intently and ask engaging questions. Try volunteering, taking a class, or joining a club to meet people with similar interests.
Doc's corner:
Same Day Getaway: In a short ride, something wonderful to experience awaits you! Lido Beach is only about an hour's drive South. Park at The Lido Beach Pool and Pavillion, where easy beach access, live breezy music and a great snack bar also serving adult refreshments complement the wide, clean, soft sands and shining Gulf waters. You can shower off and take a walk around adjacent high-end St. Armand's Circle or visit Sarasota's many great attractions or restaurants. Enjoy!