Can Strength Training Fight Dementia?

Happy Friday 👋 

❝Good health is not something we can buy. However, it can be an extremely valuable savings account to have!❞
~ Dr. Anne Wilson Schaef

In today’s email we cover the week’s health news including the relationship between muscle and cognitive decline, how to fix back pain safely, and the DASH diet.

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Today’s Main Feature

Recommended Reading

Watch and Learn

3 Exercises To Recover Safely From Back Pain

If you’ve ever had serious back pain, you will know two things:

• the road to recovery involves regaining your normal mobility, and your back’s inability to flex normally (something usually taken for granted) affects every little thing.

• the idea of taking your back through any range of motion is a terrifying prospect, knowing that you could at any moment be flung into searing, paralysing pain.

So, how to resolve this? How to address the former, while avoiding the consequences of the latter?

Over-50s specialist physio, Will Harlow, gives us the 3 exercises he gave his mother (herself in her 60s) to successfully fix what was prognosed as a lifelong disability:

Prefer text? The above video will take you to a 10almonds page with a text overview, as well as the video!

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One-Minute Book Review

The 28-Day DASH Diet Weight Loss Program: Recipes and Workouts to Lower Blood Pressure and Improve Your Health – by Julie Andrews RDN & Andy De Santis RD

“Dietary Approaches to Stop Hypertension”, or DASH, is a Mediterranean-adjacent way of eating that, as the name suggests, is focussed on cardiovascular health.

By “Mediterranean-adjacent”, we don’t mean Anatolian or such, we mean: it’s basically the Mediterranean diet with a few tweaks, such as eliminating red meat (of which the Mediterranean allows for a small amount) and moving fish up the list in terms of worthy protein sources.

In this book, we get an overview of what makes up the DASH diet and why, what proportions of various food groups we want to aim for, and for those who want to still include red meat, there’s advice on how to make it less bad (e.g. portion size capped at 1oz and fat trimmed off, etc).

You may be wondering about sodium; they use the 2.3g daily limit to start, working toward a 1.5mg daily limit. Which, considering the various international bodies’ recommended limits on sodium, are quite generous while still representing a reduction for most people, and especially for most Americans.

The recipes themselves are varied, easy without being uninteresting, and plants-forward while still including many recipes that have animal products. We will mention though, that most of them don’t have pictures, which will be a downside for people who prefer such.

The subtitle mentioning “recipes and workouts” makes it sound like equal amounts of both; in reality there are a few pages devoted to exercise (within a chapter devoted to exercise, stress management, and sleep) and aside from that one chapter, we get 10 chapters about diet.

Bottom line: if you’d like to take up the DASH diet and aren’t sure where to start, this guide will get you up-and-running with its 28-day program.

Click here to check out The 28-Day DASH Diet Weight Loss Program, and take care of your heart!

Penny For Your Thoughts?

May today see you well-prepared for the coming weekend,

The 10almonds Team