Newsletter Issue #11
In this issue: exercising for the age we are, eating for the brain we’d like to keep, and what happened when statins and I had a messy divorce.
Don’t Exercise Like You’re 25: Do This Instead
I was very guilty of this until quite recently. I’d see the latest workout from some ripped young influencer and decide that, yes, clearly this was made for me. The main result was usually that I ended up sore, knackered, and with a badly bruised ego.
Since then, I’ve had a gentle word with myself and come to terms with what science tells me I actually need to do at my age to keep body and soul together. Like painting the Forth Bridge, it’s a project that’s never finished, but I’m finally learning to train for the age I am now, not the age I occasionally pretend to be.
That means more mobility, more balance, and more of the so-called ‘functional’ training I’ll be writing about soon. This article is a nice little warm-up before we dive into the detail in future posts.
The ‘neglected’ exercise that helps us age better
By Amy Glover, Huffington Post
“according to the National Institute on Ageing, we need to add an underrated exercise to our routines, too. “Research has shown that it’s important to get all three types: aerobic, muscle-strengthening, and balance,” researchers write.”
Four Inspirational Women Over 50 Share Why Exercise Is So Important to Them
Purely in the interests of scientific research, I found myself deep in the bowels of Hello! magazine this week, where I came across a genuinely interesting piece about the important role exercise plays in the lives of four ordinary women over the age of fifty.
Admittedly, I also caught up on the latest celebrity gossip and royal family updates while I was there. But that was just me being thorough.
What midlife women want you to know about exercise
By Melanie Macleod, Hello Magazine
““I didn’t take up running until I was 57, when it became part of my breast cancer recovery,” says 63-year-old Amanda Curtis-Wilson. “I started a Couch to 5k programme with a friend and carried on from there. It’s not something I ever saw myself doing at my age.”
The Diet That’s Good for Your Brain and Delicious Too
If the Mediterranean diet and the DASH diet had a food baby, it would probably be the MIND diet.
Since my heart attack — and the later diagnosis of familial hypercholesterolaemia — I’ve become much less cavalier about what I eat. So I was pleased to discover, by which I mean slightly smug, that I’m already doing quite a few of the things recommended in this guide.
The best diet, of course, is the one you can actually stick with, and this one looks very stickable. There’s a 7-day eating plan included if you’re keen to keep your marbles for as long as possible and fancy giving it a try.
The MIND Diet: A detailed guide for beginners
By Keith Pearson, Healthline
“Early research shows that closely following the MIND diet is associated with a lower risk of Alzheimer’s disease and slower loss of brain function over time.”
From the Blog 📚
Cardiac Diary Part 8: Me and Statins. It's Complicated
Trying to get 'back to normal' is proving to be far from plain sailing. And just when I thought I'd nailed it along comes another dilemma. Should I stick or twist?
One Last Thing
Use the “out of sight, out of mind” rule to give your fridge a subtle makeover. Put the foods you want to eat more of — chopped vegetables, berries, yoghurt, lean protein — at eye level, where you’ll see them first.
Then make the less helpful stuff less obvious. Put treats, leftovers, and snacky extras in opaque containers, towards the back of the fridge or in the drawers. You’re not banning anything. You’re just making the better choice the lower friction choice.
Medical Disclaimer: This article is for general information only and does not constitute medical advice. The needs of every reader are unique; please consult your GP or a qualified healthcare professional before making changes to your diet, exercise routine, or medication. Never ignore professional medical advice because of something you read online.