Friday, January 24, 2014

Alzheimer’s & dementia prevention pillar #1: Regular exercise


According to the Alzheimer’s Research & Prevention Foundation, physical exercise reduces your risk of developing Alzheimer’s disease by 50 percent.

Regular exercise can also slow further deterioration in those who have already started to develop cognitive problems.

If you’ve been inactive for a while, starting an exercise program can be intimidating. But you don’t have to take up jogging or sign up for a gym membership. Look for small ways to add more movement into your day. Park at the far end of the parking lot, take the stairs, carry your own groceries, or walk around the block or pace while talking on your cell phone.

Tips for getting started and sticking with your exercise plan:

  • Aim for at least 30 minutes of aerobic exercise five times per week. Try walking, swimming, or any other activity that gets your heart rate up. Even routine activities such as gardening, cleaning, or doing laundry count as exercise.
  • Build muscle to pump up your brain. Moderate levels of weight and resistance training not only increase muscle mass, they help you maintain brain health. Combining aerobics and strength training is better than either activity alone. For those over 65, adding 2-3 strength sessions to your weekly routine may cut your risk of Alzheimer’s in half.
  • Include balance and coordination exercises. Head injuries from falls are an increasing risk as you grow older, which in turn increase your risk for Alzheimer’s disease and dementia. Balance and coordination exercises can help you stay agile and avoid spills. Try yoga, Tai Chi, or exercises using balance discs or balance balls.
  • Stick with it for a month. It takes approximately 28 days for a new routine to become habit. Once you’re over this hump, keeping up your exercise routine will feel natural. In the meantime, write realistic goals on a workout calendar and post it on the fridge. Build in frequent rewards, and within no time, the feel-good endorphins from regular exercise will help you forget the remote…and head out the door.
  • Protect your head. Studies suggest that head trauma at any point in life significantly increases your risk of Alzheimer’s disease. This includes repeated hits in sports activities such as football, soccer, and boxing, or one-time injuries from a bicycle, skating, or motorcycle accident. Protect your brain by wearing properly fitting sports helmets, buckling your seatbelt, and trip-proofing your environment. Avoid activities that compete for your attention—like talking on your cell while driving. A moment’s distraction can lead to a brain-injuring thud!

The benefits of exercise

In addition to protecting against Alzheimer’s and dementia, regular exercise:
  • Reduces stress
  • Boosts mood
  • Improves memory
  • Increases energy

Alzheimer’s & Dementia Prevention

How To Reduce Your Risk and Protect Your Brain

Lifestyle choices can protect your brain

Researchers across the world are racing towards a cure for Alzheimer’s disease. But as prevalence rates climb, their focus has broadened from treatment to prevention strategies. What they’ve discovered is that it may be possible to prevent or delay the symptoms of Alzheimer’s disease and other dementias through a combination of healthful habits. While Alzheimer’s disease accounts for 50 percent of dementia cases, vascular dementia accounts for up to 40 percent in older adults, and there is much you can do to prevent this type of dementia.

It’s never too early to start boosting your brain reserves, but whatever your age, there are steps you can take to keep your brain healthy.

The 6 pillars of a brain-healthy lifestyle

The health of your brain, like the health of your body, depends on many factors.
6 Pillars of Brain Health
While some factors, such as your genes, are out of your control, many powerful lifestyle factors are within your sphere of influence.

The six pillars of a brain-healthy lifestyle are:
  1. Regular exercise
  2. Healthy diet
  3. Mental stimulation
  4. Quality sleep
  5. Stress management
  6. An active social life
The more you strengthen each of the six pillars in your daily life, the healthier and hardier your brain will be. When you lead a brain-healthy lifestyle, your brain will stay working stronger…longer.

Link: http://www.helpguide.org/elder/alzheimers_prevention_slowing_down_treatment.htm

Dieta, Biología y Cultura (laguia2000)


Estudios científicos muestran que la biología y la cultura interactúan y crean hábitos alimenticios, porque la especie humana se rige por influencias culturales a la hora de elegir alimentos y luego crea un hábito no necesariamente saludable.

Sin embargo, también participan en esta elección nutricional, factores genéticos de índole evolutivos debido a los cambios que se producen de generación en generación.

La evolución de la dieta se puede explicar a partir de la teoría evolucionista de Darwin.

Se acepta que el hombre primitivo evolucionó en forma gradual en África, pasando a ser de recolector a cazador, debido a la necesidad de adaptarse al medio. Sin embargo, esta postura se ha ido modificando con el tiempo y desde los años setenta se cree que la evolución biológica y cultural son dos fenómenos que se interrelacionan en forma compleja.

Los fenómenos evolutivos que surgen de la interacción entre factores genéticos y culturales, los estudia la “coevolución genético-cultural”, una especialidad de la genética de poblaciones.

Modelos matemáticos de esta ciencia muestran que la cultura puede generar fuertes presiones selectivas y crear nuevos mecanismos que se relacionan a veces con la cooperación humana. Las preferencias culturales por determinados alimentos pueden producir cambios genéticos que favorecen al mismo tiempo un mayor aprovechamiento de los recursos.

Por ejemplo, la tolerancia humana a la lactosa suele ser mayor en países que tienen alta producción lechera; y la era agrícola ganadera incrementó el consumo de carbohidratos, provocando la consecuente modificación genética.

La postura erguida del hombre, el desarrollo de las relaciones sociales, la fabricación de utensilios y herramientas, el aumento de la talla corporal y los cambios en la alimentación, fueron un conjunto de factores de adaptación que favoreció la supervivencia de la especie.

Los imperativos biológicos modelan la cultura y las condiciones biológicas cambian en función a la cultura. La información cultural se transmite por medio del aprendizaje y es un factor importante en la dieta.

La creación de útiles filosos contribuyó al cambio en la alimentación, permitiendo al hombre penetrar el cuero de los animales y romper huesos para acceder a una mayor cantidad de tejidos.

Mientras los monos continuaban con su alimentación vegetariana los homínidos ampliaron su dieta y esta diferencia parece haber sido crucial en la evolución humana.

Los yacimientos arqueológicos revelan información valiosa sobre la fauna, los útiles de que disponía el hombre primitivo y los territorios que ocupaban, todos factores que se vinculan con la dieta.

Los cambios en la alimentación aumentaron el tamaño y modificaron el cuerpo del hombre, condiciones que le permiten tolerar mayor cantidad y calidad de alimentos y promover una mayor adaptación a climas más fríos.

La dieta también se relaciona con el aumento del tamaño cerebral, principalmente la del homo erectus, que contenía más carne que la de otros homínidos, permitiéndole mantener los ácidos grasos necesarios para sustentar la evolución de su cerebro.

El cambio cultural correspondiente a la producción de leche, además de elevar la tolerancia humana a la lactosa, dio como resultado rebaños con mayor tamaño y variedad genética que producen más leche.

Pero la gran expansión de nuestra especie por todos los continentes coincide con el control del fuego.

En el futuro, el riesgo de sufrir diabetes Tipo 2 parece ser el próximo objetivo de la selección natural humana; y es probable que más adelante, nuevos estudios revelen que la comida rápida ha producido un cambio genético, ya que su consumo se ha generalizado en casi todo el mundo.

Fuente: Investigación Científica, Olli Arjamaa y Timo Vuorisalo.

4 ejercicios abdominales y algunos consejos para tonificar tu abdomen (vidaysalud.com)


El tener un abdomen plano no se logra de la noche a la mañana. Pero tampoco es tan difícil como crees. Es sólo cuestión de saber qué ejercicios abdominales hacer y dedicarle algunos minutos al día. Ensáyalos aunque sea una vez para romper el hielo. Te gustarán.

Como sucede con tantas cosas en la vida, con los ejercicios abdominales lo que importa es la calidad y no la cantidad. No tienes que matarte haciendo 50 ejercicios abdominales seguidos. Intenta hacer menos, pero despacio y concentrándote en los músculos que estás trabajando. Un ejercicio efectivo no es justamente el que más duele. Al contrario, tan pronto te empiece a doler debes parar, eso te dará para hacer máximo 15 o 20 repeticiones por set. Y puedes hacer entre dos o tres sets de cada uno de estos ejercicio.
  1. Abdominales básicos. Acuéstate de espalda en el piso, con las rodillas dobladas y la planta de tus pies totalmente sobre el suelo. Apoya tu cabeza sobre los dedos de tus manos y siempre con los codos abiertos. Mientras contraes tus abdominales, empieza a levantar la cabeza lentamente, primero acercando el mentón hacia el pecho, luego el cuello, los hombros y así hasta despegar del suelo la parte superior de la espalda.
  2. Abdominales invertidos. Acuéstate de espalda en el piso con las manos a los lados, las rodillas dobladas y los pies ligeramente levantados del suelo. Concéntrate en contraer tus abdominales para levantar tu cadera y acercar tus rodillas hasta tu pecho.
  3. Bicicleta. Acuéstate de espalda en el piso, levanta tus piernas y dobla tus rodillas formando un ángulo de 90 grados. Empieza por extender la pierna derecha y, con las manos detrás de la cabeza, intenta unir el codo derecho con la rodilla izquierda. Este movimiento lo debes hacer sin que tu brazo se cruce sobre tu cabeza, sino concentrando toda la fuerza en tu abdomen para que él te ayude a girar el tronco hacia la izquierda. Ahora cambia de lado sin dejar caer la espalda, extendiendo la pierna izquierda y uniendo el codo izquierdo con la rodilla derecha.
  4. Conteniendo el estómago. Ubícate “en cuatro”, sobre pies y rodillas mirando hacia el suelo. Deja que tu estómago salga mientras tomas aire y luego lo sueltas. Tan pronto saques el aire mete tu estómago suavemente y contenlo 10 segundos, sin doblar tu espalda en ningún momento. Descansa y repite hasta 10 veces.
Pilates, Yoga y la Pelota Suiza son también muy buenos métodos de hacer ejercicio para tonificar tus abdominales. Inscríbete en una clase de alguno de ellos o cómprate un video para hacerlo en casa. Arma una pequeña rutina de 30 minutos para hacerlos dos o tres veces a la semana, y notarás la diferencia.

Recuerda que solamente con ejercicio no lograrás tonificar tu abdomen, si aún le sobra grasa. Los ejercicios abdominales no te harán perder grasa del abdomen exclusivamente. Complementa tus ejercicios con una dieta balanceada y ejercicios aeróbicos que te ayuden a perder calorías. Así podrás ver más fácilmente los resultados de tu esfuerzo.

FUENTE: http://www.vidaysalud.com/daily/ejercicio/4-ejercicios-abdominales-y-algunos-consejos-para-tonificar-tu-abdomen/

Tuesday, January 21, 2014

Rock of Ages: Taste in music DOES change over a lifetime - and even punk-loving teens will listen to classical music in middle age

  • British scientists found tastes shift in line with 'key life challenges' 
  • Teenagers like 'intense' music, while those in early adulthood opt for 'contemporary' and 'mellow' choices as they search for close relationships
  • The study by the University of Cambridge, used data from more than a quarter of a million people over a 10 year period
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the first great musical age is adolescence
The study found that, unsurprisingly, the first great musical age is adolescence, which is defined by a short, sharp burst of 'intense' music

Plenty of teenagers might claim they will love One Direction forever or will never want to borrow a classical CD from their parents, but British scientists have found certain music genres are associated with five key stages in a human life.

Music stays important to people as they age but what they listen to is chosen to suit particular 'life challenges' they face and meet social and psychological needs, the researchers said.

They confirmed what may people have thought for a while - teenagers have little taste in music and what we listen to gets more boring as we grow older.

Researchers at Cambridge University have identified five broad categories of musical taste during a person's life.

They believe humans use music to experiment with identity and define themselves and then as a social vehicle to establish a group and find a mate, before using it to express their intellect, status and greater emotional understanding.

The study suggests that unless people take the Who's advice and die before they get old, their taste in music will probably change to meet their social and psychological needs.

Researchers said the study, published in the journal of Personality and Social Psychology, is the first to 'comprehensively document' the ways people engage with music 'from adolescence to middle age'.

Using data gathered from more than a quarter of a million people over a ten year period, researchers divided musical genres into five broad categories they call the MUSIC model - mellow, unpretentious, sophisticated, intense, contemporary - and plotted the patterns of preference across age-groups. 
 
¿Intense¿ music, such as punk and metal peaks in adolescence and declines in early adulthood

'Intense' music, such as punk and metal peaks in adolescence and declines in early adulthood, while 'contemporary' music such as pop begins a rise that plateaus until early middle age. Dr Rentfrow said teenage years are often dominated by the need to establish identity and music is a cheap way to do this

THE FIVE STAGES

  • The first is the 'intense' period when punk or metal dominates adolescence as teens explore their own identity.
  • After that listeners gravitate towards 'contemporary' electronic and R&B music which reflects the autonomy of early adulthood.
  • That phase of 'romantic, emotionally positive and danceable' music gives way to a 'Mellow' period as listeners search for love and start families.
  • Following that is the 'sophisticated' age of jazz and classical pieces.
  • And finally as we mature and lose the need for peer approval we become more inclined to 'unpretentious' music such as country and folk.
These five categories incorporate multiple genres that share common musical and psychological traits - such as loudness and complexity.  
 
The study found that, unsurprisingly, the first great musical age is adolescence, which is defined by a short, sharp burst of ‘intense’ and the start of a steady climb of ‘contemporary’. 

‘Intense’ music, such as punk and metal peaks in adolescence and declines in early adulthood, while ‘contemporary’ music such as pop and rap begins a rise that plateaus until early middle age.  
 
Dr Jason Rentfrow, senior researcher on the study, said: 'Teenage years are often dominated by the need to establish identity, and music is a cheap, effective way to do this.' 

‘"Intense’ music, seen as aggressive, tense and characterised by loud, distorted sounds has the rebellious connotations that allow adolescents to stake a claim for the autonomy that is one of this period’s key life challenges.'

As 'intense' gives way to the rising tide of 'contemporary'
As 'intense' gives way to the rising tide of 'contemporary' and 'mellow', like R&B, in early adulthood, the next musical age emerges. Dr Rentfrow said 'these forms of music reinforce the desire for intimacy and complement settings where people come together with the goal of establishing close relationships'

As ‘intense’ gives way to the rising tide of ‘contemporary’ and introduction of ‘mellow’, such as electronic and R&B, in early adulthood, the next musical age emerges. 

These two 'preference dimensions' are considered 'romantic, emotionally positive and danceable,' the researchers wrote.    
 
Dr Rentfrow said: 'Once people overcome the need for autonomy, the next life challenge concerns finding love and being loved – people who appreciate this "you" that has emerged.'
 
'What we took away from the results is that these forms of music reinforce the desire for intimacy and complement settings where people come together with the goal of establishing close relationships – parties, bars, clubs and so on. 
 
'Whereas the first musical age is about asserting independence, the next appears to be more about gaining acceptance from others.'
 
As people settle down and middle age begins to creep in, the last musical age, as identified by the researchers, is dominated by ‘sophisticated’ music, such as jazz and classical and ‘unpretentious’ tunes, such as country, folk and blues.
 
the last musical age, as identified by the researchers, is dominated by 'sophisticated' music
As people settle down and middle age begins to creep in, the last musical age, as identified by the researchers, is dominated by 'sophisticated' music, such as jazz and classical and 'unpretentious' tunes, such as country, folk and blues

The researchers said both these dimensions are seen as 'positive and relaxing' with ‘sophisticated’ music indicating the complex aesthetic of high culture that could be linked to social status and perceived intellect, while ‘unpretentious’ echoes sentiments of family, love and loss – emotionally direct music that speaks to the experiences most will have had by this life stage.
 
Dr Rentfrow said: 'As we settle into ourselves and acquire more resources to express ourselves – career, home, family, car – music remains an extension of this and at this stage there are aspects of wanting to promote social status, intellect and wealth that play into the increased gravitation towards ‘sophisticated’ music, as social standing is seen as a key life challenge to be achieved by this point.
 
'At the same time, for many this life stage is frequently exhausted by work and family, and there is a requirement for relaxing, emotive music for those rare down times that reflects the other major life challenge of this stage - that of nurturing a family and maintaining long-term relationships - perhaps the hardest of all.'
 
Arielle Bonneville-Roussy from Cambridge’s Department of Psychology, who led the study, said: 'Due to our very large sample size, gathered from online forms and social media channels, we were able to find very robust age trends in musical taste. 

'I find it fascinating to see how seemingly trivial behaviour such as music listening relates to so many psychological aspects, such as personality and age.'
 
there is a requirement for relaxing, emotive music for down times
The study found that for many middle-aged people, frequently exhausted by work and family, there is a requirement for relaxing, emotive music for down times that reflect the other major life challenge of this stage - that of nurturing a family and maintaining long-term relationships

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