Here’s How Much Exercise You Need Per Week To Live Longer

“Agreed. We need to stay active to stay healthy!”

— Dr. Dale

From Here’s How Much Exercise You Need Per Week To Live Longer

It’s official: If you want a longer life, you need to get moving.

A recent study published in the journal The Lancet found that the minimum amount of exercise you need to increase your longevity is approximately 150 minutes per week. The research also showed that everyday activities ― like cleaning your room and biking to work ― are just as beneficial as organized workouts when it comes to meeting that goal. 

A team of researchers surveyed people between ages 35 and 70 about their physical activity in order to reach the results. Between 2003 and 2010, more than 140,000 participants in 17 countries completed a one-time questionnaire about how many minutes they had spent being active in the past week. Researchers then checked in with participants on the state of their health for about six to nine years after they took the survey.

Ultimately, people who regularly exercised at least 150 minutes per week had a 28 percent lower risk of death overall and a 20 percent lower risk of heart disease. People who exercised significantly more than that (at least 750 minutes per week) had an additional 20 percent lower risk of death. The results fall in line with the World Health Organization’s recommendations, which is for people to get at least 150 minutes of moderate-intensity activity per week to improve fitness and decrease mortality risk. 

The authors noted that, while most studies survey high-income countries where exercise is recreational (like a spin class), this study also included low-income and middle-income countries where exercise more often comes as a part of daily life (like biking to work). The results showed that it doesn’t matter what kind of exercise you do. Walking, housework and having an active job can all give you a longer life as long as you’re reaching those 150 minutes.

“The main takeaway is that any type of activity is good for us,” study author Scott Lear, who leads cardiovascular research at St. Paul’s Hospital in Vancouver, Canada, told HuffPost. “It doesn’t matter how we label it, our body sees it the same way... Going for a walk can be just as good as spending an hour gardening or cutting the grass.”

Group fitness trainer Josh Carter also wants to dispel the notion that exercise has to be hard or expensive in order to be effective.

“Movement is movement,” Carter, the owner of Fit Body Boot Camp, told HuffPost. “It doesn’t necessarily need to be hard or re-organize your life. I tell people to just get up 30 minutes earlier and go for a walk if they want to get started. Take the stairs or park far away. It’s two minutes here and five minutes there, but it all adds up.”

Looking for some ways to sneak in some fitness so you hit those 150 minutes per week? Here are some inexpensive options you can try:

Go for a walk instead of a coffee break.

Instead of hitting Starbucks, “most of my employees use their 15-minute breaks to go for a walk around the parking lot,” Carter said. “They talk, they laugh, whatever. Just get your blood pumping.”

Cut your Netflix time in half.

Think of what could happen if you, say, took a brisk walk instead of watching that second “Game of Thrones” episode tonight.

“If people start paying half as much attention to their health as they do to a Netflix marathon ― literally half ― it pays off,” Carter said.

Walk, bike or run to your next event.

The study lists “active transportation” as one of the main ways its healthy participants unintentionally exercised their way to a longer life. Walking to the subway and climbing its stairs counts here. So does running to work or biking to the grocery store. 

Get a workout buddy.

Many of us would be more inclined to practice yoga or go for a run if it were framed as a social hangout. So grab a partner, and lengthen your lives together. Your bodies and minds will thank you.

7 Foods That Can Boost Memory

“Try to include these foods in your diet as much as possible.”

— Dr. Dale

From 7 Foods That Can Boost Memory

We’ve all been there—forgetting keys, a deadline, a friend’s birthday. Even with all the calendar apps and other tools available, it’s hard to remember everything.

Luckily, there are some foods that can boost your brain function and improve your memory, so you can feel more alert and on top of things.

PREBIOTIC FOODS

Preliminary research suggests a direct link between memory and prebiotic intake, though the reasoning has yet to be established, according to registered dietician nutritionist Maggie Moon, author of The MIND Diet.

“The best bet is to eat foods throughout the day that offer complex carbohydrates and dietary fiber, such as arugula, beets, black beans, nuts, raspberries, and sorghum,” as these can boost microflora in the gut, Moon says.

WALNUTS

“Walnuts are packed with vitamins, minerals, omega-3 fatty acids, phenols, and even melatonin, the sleep hormone, all of which boost memory and cognitive function,” says Jennie Ann Freiman, MD.

“The list of walnut goodies includes vitamin E, folic acid, magnesium, calcium, and phenolic compounds that are anti-inflammatory and antioxidant, fighting free radicals and oxidative stress that impair brain function,” Frieman says.

Compared with other nuts, walnuts have a particularly high ratio of anti-inflammatory omega-3 fatty acids, like alpha linolenic acid, which converts to omega-3, says registered dietician Benjamin White. Walnuts also can improve blood flow, which is especially important for sending oxygenated blood to the brain and maintaining proper functions, he adds.

For brain boosting, aim to eat 1 1/2 oz. of walnuts daily (about a handful, or about 20 walnut halves), Freiman says. Include the skins, if possible. Walnut skins contain 90% of the nut’s phenols, so they’re worth consuming, despite their slightly bitter taste, she notes. Phenols are health-boosting in a number of ways, including keeping the gut balanced for better digestion and reduced inflammation, White says.

TURMERIC

You already know that turmeric has anti-inflammatory properties. Turns out that can help improve memory and brain function, says Asher Cowan, MD. Turmeric can boost circulation and blood flow to the brain, which may halt memory deterioration–especially important as we age, he says.

The spice, popular in India, is traditionally paired with fat, and that’s how you should eat it, too. “Turmeric contains predominately fat-soluble nutrients and is best absorbed and utilized when eaten in the traditional way with ghee or coconut oil,” he says. “Use it in stir-fires to sauté vegetables, or put in smoothies with coconut oil. The powder dissolves quickly in the food and from there has easy access to your bloodstream and brain.”

BEET JUICE

Beet root juice is bursting with natural nitrates, which the body converts to nitrites, then nitric oxide, which increases blood flow to the brain. “A recent well-designed but short-term clinical trial showed adults performed better on cognitive tasks 90 minutes after drinking and absorbing about two cups (450 ml or 15.2 oz) of beetroot juice,” says Moon. It may also strengthen your athletic performance, says a 2017 study published in the journal Nutrition.

Add some beet juice to your morning smoothie for sweetness and a different flavor profile than the usual, as well as a memory helper. And, make sure to eat a variety of plant foods, like celery, green beans, and spinach, which also provide nitrates, Moon says.

BONE BROTH

Add “brain booster” to bone broth’s list of potential benefits.

“Strange as it may seem, chicken soup is great for your memory,” says acupuncturist and Oriental medicine expert Elizabeth Trattner. “In traditional Chinese medicine, the brain is known as ‘the sea of marrow.’ For thousands of years, one of the best anti-aging and memory loss remedies is soup made from marrow. Chicken soup and stews made with real bone marrow not only improve brain function, but the function of the spleen as well,” which in traditional Chinese medicine is responsible for the thinking process.

EGGS

Here’s another reason to wake up with eggs: The neurotransmitter acetylcholine, a key nutrient in eggs, can help keep brain cells sharp, says certified clinical nutritionist Nicole Visnic.

Research suggests that eggs also may help improve cognitive performance factors, such as verbal fluency, problem solving, and memory, says Moon.

Visnic recommends raw, soft-boiled or over-easy eggs to protect the nutrients from the oxidative effects of heat. Add raw eggs to smoothies or use them to make aioli or Caesar dressing.

However, it’s worth being careful: “Food poisoning via salmonella infection from eating raw or undercooked eggs is not extremely common (1 in 20,000 cases according to the CDC); however, the very young, very old, pregnant women, and anyone with a compromised immune system should take extra precautions,” Moon says.

If you love a runny yolk (and who doesn’t?) but don’t want to risk it, look for pasteurized eggs, like these from Davidson’s, she suggests.

GREEN TEA

Is there anything green tea can’t do? This powerhouse beverage has been shown to improve memory, says registered dietician Natalie Rizzo, as it helps messages get around through different parts of the brain, leading to better memory retention.

For a refreshing summertime beverage, try Visnic’s recipe for green-tea lemonade: “Take 16 oz. of green tea, add 2 to 3 tablespoons of lemon juice, and 10 to 20 drops of liquid stevia, depending on how sweet you like your lemonade. Three 8-oz. cups per day is the sweet spot for this beverage,” she says. “A recent study found that drinking 27.5 grams of green tea extract per day can help with memory function.”

Or try adding green tea to baked goods, marinades, and your morning oatmeal.

Doctors to millennials: Stay home when you have the flu

“Be proactive and make an appointment with us for your flu shot!”

— Dr. Dale

From Doctors to millennials: Stay home when you have the flu

Flu season is upon us, and before long it's likely to seem like people are coughing and sniffling everywhere you turn. New research sheds light on a group of people who may be especially likely to spread the infection to others: millennials.

According to the new survey of 1,800 American adults released by CityMD, millennials (ages 18-34) who have had the flu or flu-like symptoms were much more likely than those 35 and older to have ventured out the last time they felt sick, potentially exposing friends, neighbors and co-workers. About three-quarters of millennials admitted to going out sick, compared to 56 percent of older adults. 

Of those who left the house, the most common place they went was a drug store, followed by a grocery store. Nearly 40 percent said they went to work sick. Smaller numbers went to a family or friend's house, a restaurant or deli, public transportation, and even the gym while they were ill.

"Most millennials are young and healthy. Many of them probably never even had the flu before so they may think some of their symptoms are just extended cold-like symptoms and so they may underestimate how long it takes to recover from it." Dr. David Shih, executive vice president of strategy, health and innovation at CityMD, told CBS News.

Shih said in general, many healthy young people tend to "think they're invincible."

However, this attitude is problematic because even if they can bounce back quickly, they may be putting others at risk.

"The flu is one of those silent and contagious diseases that we see every year and millions of Americans get the flu. Unfortunately, there are some population segments that are more at risk like the elderly, the very young, and pregnant women," Shih said. "When we have a large population who are out and about in public spaces with the flu, there is a higher exposure."

How serious is the flu?

For many, the flu causes moderate symptoms that ease after a few days, but for others it can lead to severe illness and sometimes even death. 

According to the Centers for Disease Control and Prevention, the flu has caused between 140,000 and 710,000 hospitalizations and between 12,000 and 56,000 deaths annually since 2010. The numbers can vary widely depending on how severe each year's flu season turns out to be.

Health officials are concerned that the 2017-18 flu season in the U.S. may be particularly bad because the Southern Hemisphere, especially Australia, was hit hard over the past few months with a flu strain that's notorious for causing severe illness, especially in older adults.

People with other serious health conditions are at greater at risk of dying from the flu, but even young and otherwise healthy people can sometimes develop fatal complications.

Will a flu shot really work?

The CDC recommends everyone age 6 months and older should get a flu shot before the end of October, if possible, each year. This is the primary means of prevention against the flu.

Flu vaccines cause antibodies to develop in the body, which takes about two weeks after vaccination.

The seasonal flu shot protects against the four strains that research indicates will be the most common during the upcoming season.

"Now, there are times where they may be off or they may be wrong, but getting a flu shot will still decrease your likelihood of getting the flu because there's always going to be some minor variations but there's definitely enough similarities for your body to pick up the defenses," Shih said.

Studies have also shown that even people who get the flu despite having gotten the flu shot tend to have milder symptoms and recover more quickly.

How do I know if I have the flu or a cold?

The common cold and the flu are both respiratory illnesses but they are caused by different viruses. Colds are usually milder than the flu and people with colds are more likely to have a runny or stuffy nose.

Symptoms of the flu include:

• Fever or feeling feverish/chills

• Cough

• Sore throat

• Runny or stuffy nose

• Muscle or body aches

• Headaches

• Fatigue (tiredness)

• Some people may have vomiting and diarrhea, though this is more common in children than adults.

If you're not sure whether your illness is a cold or the flu, there are tests your doctor can run to find out.

How does the flu spread?

The virus is spread mainly by droplets in the air when infected people cough, sneeze, or talk. People who are sick with the flu can spread it to others up to 6 feet away. 

In order to prevent spread of the flu, those who are sick should always cover their mouths when coughing or sneezing and wash their hands frequently with warm water and soap or use hand sanitizer. 

Flu germs can also last on surfaces for up to 24 hours, depending on the surface. The harder the surface, the longer germs can last. So, one person with the flu who coughs into their hand and then later grabs ahold of a doorknob or picks up the office coffeepot can quickly infect many others.

How long are people with the flu contagious?

Shih says many people believe that after one or two days, you are no longer contagious. However, that's not true.

"As long as you're coughing, sneezing, dripping, you're exposing germs whether to the air or to a surface," Shih said.

When can I go back to work? 

While it's very common for people to want to get back to work and their daily routines soon after getting sick with the flu, experts advise against rushing things.

The length of the illness will vary from person to person. Young, healthy people may bounce back very quickly, but in others flu symptoms may take up to two weeks to completely go away, Shih said.

"The general advice for a patient is to really take the 3 to 5 days to rest and only exercise and go about your daily business once you feel you have the energy," he said.