How I get five "doses" daily
I recently learned of the specific health benefits of black tea and decided to add it to my regular diet. However, I don't enjoy drinking it.
Here’s how I get the benefit of five “cups” of black tea daily. It’s a matter of process over preference. But why bother?
Including helping maintain healthy blood pressure
High blood pressure is a leading cause of cardiovascular disease in developed countries. Yet some countries, such as Italy and Japan, have low rates of high blood pressure and lower mortality rates due to CVD.
That's not because they all go to the gym 5 times a week or due CrossFit. The reason is far less complicated and available to everyone.
They eat more fruit and vegetables, and in particular more nitrate-rich vegetables.
Up to 75% of lower extremity amputations are performed on diabetics
When it comes to health advice getting too much leads to indecision and inaction - we don't know what's best to do.
Et cetera. It's confusing, isn't it? I've provided answers to those questions at the end of this post.
I’ve had diabetes for 20+ years — I don’t want you to get it too!
The focus of this post is to provide you with the answer to this one critical question:
Question: What is an easy, reliable way to predict my chance of developing diabetes?
How to boost your brain for a better mood and less stress
In these times it is worth sticking with whatever exercise you can consistently do in the circumstances, as exercising regularly is linked to better eating habits. Conversely, a lack of social contact is linked to poorer eating habits and, over time, poor health outcomes.
A 2019 study published in the International Journal of Obesity, looked at 2,680 young adults who were not exercising regularly or dieting. Scientists found that after exercising for several weeks, formerly sedentary study participants were more likely to choose foods like lean meats, fruits and vegetables, while preferences for fried foods, sodas and other unhealthy options decreased.
Improving your heart and vascular health was never so easy
I see a lot of people steering clear of foods like oats and dark chocolate -the former because they fear the carbs, and the latter because it isn't packed with sugar.
What if I told you that oats and dark chocolate are two of the more healthy foods that you can eat? I eat them every day, for breakfast.
Here's how to combine to two into one tasty and healthy breakfast.
Firstly, let's do a quick update on their health benefits.
Building pathways around ingrained reactions
I've always been interested in how exercise might help our brain. That's why I became excited when I got a copy of Spark, by John Ratey. It's been around since 2008, yet many of its findings are still not widely know.
The subtitle of the book is "The Revolutionary New Science Of Exercise And The Brain".
The book is now heavily underlined. I like to underline key passages in books as I read them. The act of underlining helps me remember.
How we can be more abundant in supporting our immune system
I am a big fan of the Harvard Health blog. I enjoy reading it - it's science-based and trustworthy.
That's why I was disappointed with the article "Six ways you can help your immune system".
Of the "six ways" five were rather trite. I immediately thought of four better ways than the article suggested, especially in these days of Covid-19.
How to make the most of your energy system
I didn't know how our energy system worked until I studied for my professional diploma in sports nutrition.
It's helpful to know, as knowing equips you to better match your exercise intensity with your energy capacity.
We've all had the experience of having to move quickly, and after a short time, our legs feel like lead.
Perhaps we've had to run to grab one of our children who has made off down the road. Perhaps after our dog who has got off the lead.
We run strongly for about 10 seconds - feeling pleased with our pace - then find ourselves slowing for about 10 seconds. At this point, we suddenly feel our legs to be heavy and unresponsive.
An under-appreciate benefit of HIIT exercise
Arterial stiffness occurs as a consequence of biological aging and arteriosclerosis. What is often not well appreciated is that exercise can make a significant contribution to reducing arterial stiffness, and thus mitigating the adverse health consequences.
How does that work?
Exercising makes the heart work harder and this sends more frequent pulses of blood out into the arterial system. These "pulses" are not just pushed along by the force of the heart, as in a pump pushing water through a hose. The blood is pumped along by the muscles in the arteries contracting and squeezing like squeezing toothpaste.
This exercises the arterial and vascular muscles! The exercise reduces their "stiffness', just like other muscles.
And in addition, as you exercise your heart it becomes stronger and able to pump out bigger pulses of blood with each stroke. That's why your resting heart rate drops as you get fitter. These bigger pulses make the arterial and vascular muscles work even harder to push the bigger pulses of blood along, and they get even less stiff.
Since I was diagnosed at 50 with Type 2 diabetes I've been learning how to do bone-building fitness training which lowers my age. You can too. It's your choice. Walter