Latest news with #sedentarylifestyle
Yahoo
10 hours ago
- Health
- Yahoo
Dementia Risk May Be Increased by This Common Activity
It's a habit many of us do every day without realizing how it could affect our brain health. Reviewed by Dietitian Katey Davidson, RD, CPTKey Points Your lifestyle choices can influence dementia risk. Sitting too much increases your risk of dementia—aim to reduce sedentary time each day. Move often, stay active and try the MIND diet to support your brain people think that dementia is only a concern later in life, but the habits and lifestyle choices we make today quietly shape our brain health and can influence our future risk. One habit that's become increasingly common in modern life is spending most of the day sitting. Whether it's commuting to work, sitting at a desk, binge-watching TV or scrolling through social media on your couch, prolonged sitting can negatively affect brain health. 'A sedentary lifestyle with prolonged sitting and low levels of physical activity can significantly increase the risk of developing dementia,' says Molly Robinson, M.S., RD, a dietitian who specializes in dementia and brain health. But why does this happen? We dive into the details below and provide expert-backed tips to reduce your risk of developing dementia. Why a Sedentary Lifestyle Can Increase Dementia Risk It Increases Insulin Resistance and Type 2 Diabetes Risk 'Inactivity is closely linked to insulin resistance and the development of type 2 diabetes, which are well-established risk factors for both vascular dementia and Alzheimer's disease,' says Robinson. Insulin resistance occurs when the body becomes less sensitive to insulin, a hormone that helps move glucose (sugar) from the bloodstream into cells. Robinson explains that poor glucose control damages blood vessels and disrupts insulin signaling in the brain, impairing the delivery of nutrients and oxygen to brain cells. Over time, this can impair cognition. These metabolic changes may increase the buildup of harmful proteins like beta-amyloid, which are linked with neurodegenerative conditions like Alzheimer's disease. It's Associated with Heart Disease A sedentary lifestyle can increase the risk of dementia in part due to its connection with cardiovascular disease. 'Prolonged sitting and low physical activity levels are linked to increased risk of hypertension (high blood pressure), stroke and other cardiovascular diseases, all of which are major risk factors for vascular dementia,' explains Robinson. Chronically elevated blood pressure strains the heart and damages blood vessels, including the small vessels that supply the brain. Over time, this can lead to strokes and cognitive decline, including difficulty with memory and thinking. It May Reduce Brain Volume Spending too much time sitting may also increase dementia risk by gradually shrinking brain volume in areas tied to memory and learning. Studies have found that sedentary behaviors are linked to reduced gray matter in brain regions like the hippocampus, which plays a crucial role in forming memories and recalling past experiences. What's even more surprising is that being physically active may not offset the risks of spending the rest of the day sedentary. For example, one study found that high amounts of sedentary time were linked to greater cognitive decline, even among those who exercised regularly. The risk was even higher in people with the APOE-e4 gene variation, a known risk factor for dementia. This highlights the importance of not only exercising regularly, but minimizing sitting time throughout the day. How to Reduce Dementia Risk Fortunately, there are ways you can lower your risk of dementia. Robinson shares the following daily habits you can incorporate into your routine to help keep your mind sharp. Get Moving. Be intentional with movement, and exercise regularly. 'For example, use stairs instead of the elevator, park farther away and walk during meetings or phone calls. Aim to engage in 150 minutes of moderate physical activity per week and break up long periods of sitting with light movement,' says Robinson. Try the MIND Diet. The MIND diet is a blend of the Mediterranean and DASH diets, which are eating patterns that may reduce the risk of dementia. 'Studies show that the MIND diet is associated with a lower risk of cognitive decline or impairment. Even moderate adherence to the MIND diet could significantly lower a person's risk of developing Alzheimer's disease,' explains Robinson. Munch on Berries. If there's one group of fruits that is consistently celebrated for its brain-boosting benefits, it's berries. Robinson emphasizes that 'berries are rich in antioxidants, which can help fight oxidative stress that contributes to age-related memory decline. Research shows that regular berry consumption (especially blueberries, strawberries and blackberries) may delay cognitive aging and decrease the risk of dementia.' She suggests tossing them into smoothies, oatmeal or yogurt for a brain-smart start to the day. Eat Healthy Fats. A few of the top sources of brain-healthy fats are nuts, olive oil and fatty fish. 'Include nuts most days, cook with extra-virgin olive oil and eat fatty fish (like salmon or sardines). These foods provide omega-3 fatty acids and vitamin E, which are protective against cognitive decline,' Robinson shares. Our Expert Take Our lifestyle habits play a powerful role in shaping the future of our brain health. One often-overlooked factor for dementia is a sedentary lifestyle, which is associated with insulin resistance, cardiovascular disease and reduced brain volume. The good news? You can lower your risk by limiting long periods of sitting and by adopting healthy lifestyle habits like exercising daily, following the MIND diet and eating a nutrient-rich diet full of antioxidants and healthy fats These small, consistent changes can make a big difference in protecting and supporting your cognitive health. Read the original article on EATINGWELL Solve the daily Crossword
Daily Mail
4 days ago
- Health
- Daily Mail
I'm a spinal doctor - here are the simple daily habits I follow to stay back-pain free
A leading spine surgeon has revealed the simple daily habits he follows to protect his spine—and what to do if you're one of the millions who suffers from back pain. Dr Colin Natalia, a consultant at The Princess Grace Hospital, blamed sedentary lifestyles for the epidemic—but said having an office job doesn't have to equate to back pain. 'The spine is an amazing feat of engineering. But it wasn't designed for sitting still,' he said. 'It is designed to move. It doesn't matter how ergonomic your office chair is, the height of your screen or even having a standing desk. 'It's not the answer to keeping your spine healthy. Movement is.' Whilst he acknowledged that these alterations may help improve posture, the best thing to do is take regular breaks. 'I set a chime on my [computer] desktop every hour signalling that it is time to get up and move,' he suggested. According to the back expert, movement is absolutely crucial to spine health, as this exercises the muscles. Tissue loading, which occurs when the muscles contract, is optimal for skeletal health. When this followed up by a period of rest—for example returning to your desk—the tissue becomes more resistant, building up back strength. He said this is particularly crucial for under 35-year-olds, who are still building bone mass, making it a critical time to implement practices that promote bone density and strength. Peak bone mass, which typically occurs between 25 and 35-years-old is the highest amount of bone tissue an individual can attain. Failure to build strong bones during this phase of life can increase the risk of osteoporosis—a health condition that weakens bones—and fractures in later life. 'It's all about forming habits when you're young,' Dr Natalia warned. 'If you don't use it, you'll lose it.' But, it's not too late for people who have surpassed the building block years, he added. 'My main message to everyone is to stay active, don't be afraid and push through the pain.' Whilst this might seem counter-intuitive, Dr Natalia said the best thing for people who have experienced back pain is to stay active. 'People become really inactive when they are suffering from back pain, partly because they are scared of it becoming something more serious and partly because they have been told that rest is the best thing for them. 'This couldn't be further from the truth,' he explained. Whilst he acknowledged that some pain is more severe than others, he said it is a common misconception that when something hurts it is causing harm. 'People too often confuse hurt and harm', he explained. 'Whilst pushing through may be painful, it is often the best thing you can do for your spine. 'Remember modification is always better than stopping altogether.' For those who are more prone to back pain, Dr Natalia suggested swapping out high impact workouts like running for something more gentle, like pilates or swimming when the pain is worse. However if the pain is persistent and does not improve after six weeks of rest, taking over-the-counter painkillers such as Ibuprofen and physical therapy, this could be a red-flag warning sign of something more serious. At this point, Dr Natalia advises contacting your GP who may refer you to a specialist for MRI imaging. However, he said that 90 per cent of cases do no progress to this stage and that most people should get better with a combination of physical therapy and painkillers. 'The best piece of advice I can give is don't be scared of your back and stay active.' As well as exercising regularly, making sure to stand up every hour, Dr Natalia said he also focuses on his diet, taking probiotics every day—which promote healthy bacteria in the gut—avoiding processed foods and refined sugar and eating a largely anti-inflammatory diet. The surgeons top tips come as new research has suggested that only one in ten treatments for back pain actually work. Experts from the University of New South Wales found that just one treatment for acute lower back pain and five treatments for chronic—or long-term—back pain were 'efficacious'. These included non-steroid anti-inflammatory drugs (NSAIDs), such as ibuprofen, for short-term back pain. For long-term back pain, the treatments found to be effective were exercise, spinal manipulative therapy, taping, antidepressants and drugs that target the pain receptors transient receptor potential vanilloid 1 (TRPV1). The findings will come as a blow to the millions of Americans and Brits who suffer from back pain, which can often be debilitating. It is the most common form of pain experienced by adults, with lower back pain affecting six in ten people in the UK, and eight in ten in the US. However, there is usually no immediately identifiable cause.
The Guardian
21-07-2025
- Health
- The Guardian
The one change that worked: I hated exercise – until I put a bike in front of my TV
Ever since a nasty concussion stopped me playing rugby when I was 18, I struggled to exercise regularly. I tried plenty of workouts, dabbling in everything from CrossFit to Zumba. While some were more enjoyable than others, I hadn't found a way to keep a consistent, disciplined regime without it feeling like a chore. I'm 28 now and work from home. My commute from bed to desk is 15 steps. Given the health risks of sedentary lifestyles, I had tried just about everything to break my lazy rut, and then something worked: watching television. Well, OK, not just watching television like a modern Jim Royle, who reached Olympic levels in The Royle Family, but I imposed a rule: if I want to watch TV, I have to do so while sitting on my exercise bike (the one cardio exercise I can tolerate). The result? I've been cycling roughly six hours a week for months now. Generally, I watch a lot of sports: if there's football, rugby, tennis, boxing, NFL or cricket on, I'll watch it. So invariably through the year I find there's roughly two hours of sport on three times a week I want to watch. By combining this with exercise, I find I am able to do so without feeling guilty. Most of the sports I watch have intervals, so I tend to cycle moderately during the action and then start to pedal my way quickly through another Jamie Carragher tirade or some inane ad breaks. I usually burn about 500 calories during a two-hour session. Sometimes my drink of choice while I cycle might even be a non-alcoholic beer. Bliss. I used to feel exercise was a waste of time, like being a hamster on a wheel, spinning and doing very little. But the benefits of consistent exercise have been pretty amazing for me. It has helped me to reach a level of fitness where I feel less anxious about going to the gym, but I also reap the mental health benefits of sticking to a routine and enjoying the aches days after I push myself a little harder than before (a masochistic hangover from my rugby days). Sure, there are some days when staying on the bike is more of a slog than others, if there's a particularly boring match on or the wifi decides to be dodgy. But by that point I'm already there and something in me decides I might as well keep going. It's almost as though this hamster wheel now energises me instead of dragging me down. More recently, I have found that passively exercising while actively doing something I enjoy is a wider magic formula. Listening to podcasts while I take my time doing various sets of weights is my latest endeavour. They say that incremental changes are the most effective, and building up an exercise regime by watching television has worked. It has helped me to feel happier and healthier.
The Guardian
21-07-2025
- Health
- The Guardian
The one change that worked: I hated exercise – until I put a bike in front of my TV
Ever since a nasty concussion stopped me playing rugby when I was 18, I struggled to exercise regularly. I tried plenty of workouts, dabbling in everything from CrossFit to Zumba. While some were more enjoyable than others, I hadn't found a way to keep a consistent, disciplined regime without it feeling like a chore. I'm 28 now and work from home. My commute from bed to desk is 15 steps. Given the health risks of sedentary lifestyles, I had tried just about everything to break my lazy rut, and then something worked: watching television. Well, OK, not just watching television like a modern Jim Royle, who reached Olympic levels in The Royle Family, but I imposed a rule: if I want to watch TV, I have to do so while sitting on my exercise bike (the one cardio exercise I can tolerate). The result? I've been cycling roughly six hours a week for months now. Generally, I watch a lot of sports: if there's football, rugby, tennis, boxing, NFL or cricket on, I'll watch it. So invariably through the year I find there's roughly two hours of sport on three times a week I want to watch. By combining this with exercise, I find I am able to do so without feeling guilty. Most of the sports I watch have intervals, so I tend to cycle moderately during the action and then start to pedal my way quickly through another Jamie Carragher tirade or some inane ad breaks. I usually burn about 500 calories during a two-hour session. Sometimes my drink of choice while I cycle might even be a non-alcoholic beer. Bliss. I used to feel exercise was a waste of time, like being a hamster on a wheel, spinning and doing very little. But the benefits of consistent exercise have been pretty amazing for me. It has helped me to reach a level of fitness where I feel less anxious about going to the gym, but I also reap the mental health benefits of sticking to a routine and enjoying the aches days after I push myself a little harder than before (a masochistic hangover from my rugby days). Sure, there are some days when staying on the bike is more of a slog than others, if there's a particularly boring match on or the wifi decides to be dodgy. But by that point I'm already there and something in me decides I might as well keep going. It's almost as though this hamster wheel now energises me instead of dragging me down. More recently, I have found that passively exercising while actively doing something I enjoy is a wider magic formula. Listening to podcasts while I take my time doing various sets of weights is my latest endeavour. They say that incremental changes are the most effective, and building up an exercise regime by watching television has worked. It has helped me to feel happier and healthier.
Forbes
27-06-2025
- Health
- Forbes
Inactivity Is Bad For Your Brain Health
Exercise is good for one's health. However, a recent study has shown that spending too much time sitting down or lying down can be bad for one's brain health, even if one exercises regularly. Dr. Marissa Gogniat of the University of Pittsburgh and colleagues studied 400 people over a 7-year period, tracking levels of physical activity, sedentary time (such as sitting down), neurocognitive function, and brain volume loss measured with MRI scans. They found that, 'Greater sedentary behavior was associated with smaller hippocampal volume and worse cognitive performance over a 7-year period despite taking into account the level of daily moderate-to-vigorous physical activity each person engaged in.' Although the exact mechanism for this loss of brain function is not completely understood, the researchers recommend that, 'healthcare professionals might consider assessing not only a patient's exercise regimen but also the amount of time they are sedentary throughout the day, recommending a reduction in such sedentary behavior in addition to increasing daily physical activity.' The hippocampus of the brain — a critical portion of the brain the helps with learning and memory. On the other hand, overwork can also alter one's brain. Researchers in South Korea studied brain structural changes in people who worked fewer than 52 hours per week vs. those who worked more. They found that, 'People who worked 52 or more hours a week displayed significant changes in brain regions associated with executive function and emotional regulation, unlike participants who worked standard hours.' In particular, 'the overworked group showed higher brain volume in the areas which regulate executive function: the left middle frontal gyrus, left precentral gyrus, bilateral superior frontal gyrus-dorsolateral, and insula.' How to interpret that data isn't exactly clear. The researchers suspect this reflects 'neuroadaptive responses to chronic occupational stress.' They also note that overwork is already known to lead to mental health problems, such as depression and anxiety. However, whether the brain changes are a cause of the mental health issues, an effect of them, or are independent manifestation of overwork is unclear. As an analogy, people who work in physically demanding but risky jobs such as coal mining might have both greater muscle mass as well as shortened life expectancy due to accidents. The increased muscle mass is neither a cause nor an effect of the decreased life expectancy, but rather independent manifestations of the chronic work environment. The Korean research team acknowledges this noting, 'While the results should be interpreted cautiously due to the exploratory nature of this pilot study, they represent a meaningful first step in understanding the relationship between overwork and brain health.' So how do these research studies apply to our everyday lives? Although both studies have limitations, they suggest that both too little activity and too much stressful work can affect our brains. The first study illustrates the importance of both regular exercise and reducing sedentary time. For example, a retiree might wish to avoid sitting for hours at a time watching television (or working in front of a computer), but rather break up that time with regular standing and walking breaks every 30-45 minutes. In addition to a daily workout, consider regular ongoing movements throughout the day. It is more difficult to draw definitive conclusions from the second study. The observed brain changes from overwork have not been linked to specific cognitive or emotional deficits. But workers can still strive to maintain an appropriate work-life balance, including limiting excessive work hours, and advocating for healthier workplaces. I am not surprised that physical inactivity and workplace stress can affect the brain. I am also excited to know that we now have ways of measuring some of these brain changes, and may soon be able to better understand how to optimize our levels of activity to best protect our brain health.
