Holistic Medic

12/03/2024

Aim for 7-8 hours of restorative sleep for long term cognitive health

How does the amount of sleep we get impacts our thinking and memory? 🧠💤
Over the last decade, there's been a lot of research on how sleep affects brain health. This large study involving over 20,000 people from the UK and China found that both too little sleep (4 hours or less) and too much sleep (10 hours or more) can lead to worse memory and thinking skills over time. This kind of sleep pattern creates an inverted U-shaped curve when we plot it, showing that there is actually a specific range that may be best for cognitive health.

The study confirmed that not getting the right amount of sleep could affect our brain functions, but the effect is small. The study suggests that the length of sleep might affect people differently in different cultures due to various factors like lifestyle, genetics and social determinants of health, and more research is needed to understand these differences fully.

Finally, the study suggests that both short and long sleep might not only be a sign of declining brain health but could also contribute to it. However, understanding why and how requires more research. Ultimately, the impact of sleep and cognition needs to go beyond sleep duration - both sleep quality and sleep quantity should be considered in developing prevention strategies for dementia.
The study adds to the evidence that getting the right amount of good-quality sleep is important for keeping our brains healthy as we age.

Reference: Ma, Yanjun, et al. "Association between sleep duration and cognitive decline." JAMA (2020). PMID: 32955572

05/10/2023

What are you cooking tonight?

28/09/2023

26/07/2023

How often do you check your blood presuure ?

All exercise is good for blood pressure but research suggests strength training is most effective.

21/07/2023

Animals are healing

Having animals in our families reduces the risk of heart attack and stroke. It’s due to the bonds we form and how that alters the biochemistry of the body in...

15/07/2023

Although the exact link between milk and prostate cancer is unclear, the fat content and estrogen in milk have been suggested as potential factors, according to recent studies.
As a result, health experts recommend limiting or reducing milk consumption, especially high-fat milk, for individuals at higher risk of prostate cancer

Consuming milk and other dairy products may be a risk factor for prostate cancer. However, other factors may also increase a person’s risk of prostate cancer.

11/07/2023

Do you feel tired , exhausted , stressed ....try a few basic steps to recover

Is burnout dragging you down? 🤦 If you're feeling exhausted, forgetful and detached, you may be experiencing the telltale signs of burnout.Burnout is a sign...

08/07/2023

Vitamin D supplements may reduce the risk of major cardiovascular events such as heart attacks among people aged over 60, finds a clinical trial published by The BMJ today. wow !

Vitamin D supplements may reduce the risk of major cardiovascular events such as heart attacks among people aged over 60, finds a clinical trial published by The BMJ today.

30/06/2023

Yoga offers a universally accepted exercise routine that can be practiced by individuals of all fitness levels, including those who are sick. It provides numerous cardiovascular health benefits by combining physical postures, breathing exercises, and meditation techniques.

Yoga helps reduce cardiovascular risk factors such as body weight, blood pressure, lipid profile, and psychological stresses. It promotes flexibility, strength, and endurance, improves blood circulation, lowers blood pressure, regulates heart rate, reduces stress, and enhances overall cardiac performance. Regular yoga practice can improve circulation, lower blood pressure, improve cardiac output, and enhance mental well-being.

Yoga combines physical postures, breathing exercises and meditation techniques, all of which work synergistically to improve cardiovascular function.

26/06/2023

Not happy ? Read what a happiness researcher found
https://www.cnbc.com/2023/04/18/i-spent-10-years-studying-the-secret-to-happiness-heres-the-no-1-thing-i-overlooked-the-entire-time.html?utm_content=Main&utm_medium=Social&utm_source=Facebook&fbclid=IwAR3YwrCC5aGiqjz3XzxgYOeivqw_ytvaP27vtIgns1rimYd49tA919DO4rM_aem_AZi15t_dsW3mDKl8OXAhcHZPxhSBtp35rj8Pd-XJQP-nyoVZ48TjRRa7Y0St8W72x_g

Decades of research tells us that the secret to a long and happy life is building deep relationships with people. But happiness researcher and bestselling author Gretchen Rubin says there's one thing we've overlooked: the power of tapping into our five senses.

17/06/2023

A recent study found that long-term (i.e., for 5 years or more) pet ownership may reduce cognitive decline in older adults. Pet ownership led to greater levels of physical activity and lower levels of cortisol and other stress hormones.

Owning a pet, like a dog or cat, especially for five years or longer, may be linked to slower cognitive decline in older adults, according to a preliminary study.

14/06/2023

Make sure you are including these foods on your diet :

Dr. William Li, a physician, food scientist and bestselling author, has spent 20 years studying how our diets can help us fight diseases and live longer. He shares his No. 1 longevity diet that keeps his body young, strong and healthy.

02/06/2023

Superfoods for your healthy heart ❤️( but don't forget the exercise !!! )

Healthy eating doesn't have to be boring. These research-backed heart health super foods pack major benefits and taste great.

19/05/2023

Another reason to go for a walk ..

Living in an area lush with green space may boost cognitive function, slow mental decline, and reduce depression for middle-aged women.

16/05/2023

Box breathing is a deep breathing technique that can help you find calm and focus, essential to helping you through your menopause journey. It slows down your breathing…

12/05/2023

Hope these foods are part of your diverse diet 💚

Many foods contain beneficial compounds that could help decrease the growth of cancer. This article looks at 13 foods that may lower your risk of cancer.

09/05/2023

Walking has so many benefits…

Walking is the simplest and most natural thing to do, but its impact on our health and wellbeing is dramatic and far-reaching, says Anna Fielding