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Newsletter: Cleveland Clinic Says Breakfast With Light Therapy Will Lift Your Daily Mood And Make You Happier
Plus, Grandma was right - eat your beets. They strengthen our lungs and keep Covid at bay
[Copy of my weekly newsletter] Simple light therapy helps maintain our hormonal balance, says Cleveland Clinic. Recent research found that beetroot is better for us then even Grandma said! Can you imagine eating lab-grown sushi - some call it FrankenFish - what do you think, read on. And there's a lying exercise with a towel that will strengthen your whole body, you can do every morning easily. #staysafe #keepmoving #stayhealthy
Here are my 4 Most Valuable pieces of content from around the web, to help you live longer better:
⭑ Serving breakfast with a side of light therapy will put you in a better mood
⭑ The humble beetroot deserves more credit
⭑ FrankenFish may be healthier than farmed fish!
⭑ How to extend your core and strengthen your back and shoulders
1. Will a SAD Sun Lamp Actually Make You Happy? [Cleveland Clinic]
The dark winter months can take a toll on our mental health, especially during the pandemic. There's a name for it - seasonal affective disorder (SAD).
The light delivered through sun lamps is often particularly effective for people suffering from SAD, according to Cleveland Clinic. I use one summer and winter, not for SADS just for their boost to melatonin.
Sun lamps positively impact the body’s regulation of melatonin, the hormone that helps control our sleep-wake cycle, as well as serotonin, which helps regulate our mood by relaying signals in the brain. In fact, one study reports that bright-light therapy is now considered to be the first line of treatment for SAD.
Sun lamps are available at many retail stores for a variety of different price points - you might want to buy the most reputable brand to ensure the right spectrum.
What this means for us: No matter if you use a small sun lamp for your desk or one that you extend from the ground, position the lamp about 1 metre away from you. Never look directly into the light.
It’s common to see improvement in your mood within two to four days if you use a 10,000 lux bulb for about 30 minutes every morning. Light therapy via sun lamps is most effective in the mornings as then they reinforce our circadian rhythm.
2. Beets for Better Lung Efficiency
If there could be an upside to the pandemic it is in the amount of research into maintaining a healthier metabolism. The benefits of beetroot have been known since antiquity. Ancient Romans drank the juice as an aphrodisiac, while Greeks offered beetroot on a silver platter to the god Apollo.
Beetroot leaves are high in iron which helps our blood carry oxygen The root is high in soluble fibre - which has been shown to lower cholesterol - and in mineral silica which is good for bone health.
Our modern gods of science have recently discovered that beetroot improved contraction of the diaphragm, which in turn improves lung function and breathing.
Respiratory muscle function declines with age, contributing to breathing troubles, impaired airway clearance and a decreased quality of life. Since nitrates can improve muscle function of the diaphragm, it may help improve the outlook for older populations with respiratory infections like COVID-19.
What this means for us: Add beets into your daily diet. I try to eat beetroot daily. For example:
Or, even better, Beetroot Crisps! Slice the beetroot very thinly and place in a preheated open with olive oil and lots of pepper and a pinch of Himalayan rock salt, check and shake every few mins. A much healthier alternative to regular crisps.
Here are Olive Magazine's BEST EVER BEETROOT RECIPES
Related: How A Few Cups Of Black Tea Daily Improves Your Body, Brain and Blood Vessels
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3. WildType Taking Orders For Its Lab-Grown Sushi-grade Salmon
Lab-based meat and fish is in its nascency, but it is here to stay. In 2018, the book The End of Animal Farming by Jacy Reese Anthis argued that cultured meat and plant-based foods would displace conventional animal products by 2100.
Right now, we have plant-based "hamburgers". But it is another level to put lab-grown sashimi which looks like the real thing on the plate.
In 2019 a bluefin tuna sold for $11,000 per kilogram at Tokyo Fish Market — totalling more than $3m for the whole fish. So there is plenty of economic incentive to deliver the "real thing". Amazingly, it is only a few years away - as the article explains.
Lab-grown seafood may be our best hope of allowing our natural fish stocks to replenish and recover, especially while we learn more about the effects of climate change on the world's oceans.
What this means for us: It sure sounds creepy to be eating FrankenFish, but it may be better for us than much of the fish we are eating today. Right across the globe farmed salmon has suffered similar problems with additives and contamination. With the right public health controls, lab-based fish might help us remain healthier.
Related: Lab-grown FrankenFish Sashimi Is Nearly Ready For The Table — Will You Eat It?
4. Prone Towel Lat Pull Down
Our exercise of the week is the prone towel lat pull-down. This exercise is the epitome of a great at-home exercise benefiting your shoulders, lats, core and glutes all in one simple set of slow movements. It's deceptively good for your whole body.
You basically lie on your stomach gripping a towel outstretched under your chest with both hands, raise your chest and extend and retract your arms forward.
With a towel or other long, flexible piece of cloth or material, lie face down on the ground. Grip the towel with both hands at slightly wider than shoulder-width. Make sure the towel is taut between your hands. Contract your lower back a little and contract back through your shoulders upper back, then extend your arms forward.
Then pull the towel back in until it lightly grazes your chest, maintaining the contraction in your upper back. As you pull, cue yourself to push your elbows down (while maintaining the contraction of your shoulder blades) which will increase involvement from the lats.
What this means for us: Fantastic for our core, as well as the upper body. Do 6 to 10 slow controlled movements. One set is enough, 2 or 3 sets are fine. Emphasis: Don't raise your torso too far off the ground and avoid hyperextending the lower back. Brace through your core throughout the movement. Head in line with your backbone is better than the head-up shown in the video. No need to get a sore neck!
In case you missed it...
Knowing this will last you a lifetime: Over 50? Do Exactly These Seven Things To Improve Your Muscle Strength - 30 Years Research
That's it for this week.
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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