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- 01/23 - Could Everyday Meds Hold the Key to Fighting Dementia?
01/23 - Could Everyday Meds Hold the Key to Fighting Dementia?
How to Lift Weights: A Complete Beginner's Guide to Strength Training
Hey there, welcome to another edition of The Healthy Habits! I hope you're all feeling as healthy and energetic as you aim to be.
If the week has left you a bit drained, don't worry – we're here to help each other stay on track towards our wellness goals.
Todays Healthy Habits:
Your 4 Healthy Headlines
Could Everyday Meds Hold the Key to Fighting Dementia?
How to Lift Weights: A Complete Beginner's Guide to Strength Training
4 Healthy Headlines
Could Everyday Meds Hold the Key to Fighting Dementia?
A systematic review from the University of Cambridge and the University of Exeter suggests that anti-inflammatory drugs, antibiotics, antiviral medications, and vaccines may reduce dementia risk, based on data from 14 studies involving over 130 million individuals. However, experts caution against premature conclusions due to inconsistent findings and the complex nature of dementia, which often stems from neuroinflammation. Lifestyle changes like maintaining healthy habits in middle age remain the most effective way to lower dementia risk. While new treatments, such as monoclonal antibodies like donanemab, show promise for Alzheimer’s, they target single pathways and carry potential risks, emphasizing the need for multi-approach therapies and further research.
Healthy Fact of the Day: Pineapples contain bromelain, an enzyme that helps break down proteins and may aid in digestion. Bromelain is also thought to have anti-inflammatory properties and has been studied for its potential benefits in reducing swelling, improving recovery from surgery or injury, and even soothing sore throats. 🍍✨
How to Lift Weights: A Complete Beginner's Guide to Strength Training
Strength training is a game-changer for building muscle, improving health, and boosting metabolism. If you’re new to lifting, here’s a quick guide to get you started:
Key Tips:
Warm-Up First: A 5–10 minute warm-up with light cardio and dynamic stretches reduces injury risks.
Focus on Compound Movements: Start with squats, deadlifts, and bench presses for full-body activation.
Master Progressive Overload: Gradually increase weights or reps to build strength over time.
Don’t Skip Core Work: Planks and Russian twists improve stability and prevent injuries.
Prioritize Recovery: Rest, stretch, and get 7–9 hours of sleep for muscle growth.
Beginner Routine:
Squats: 3 sets of 10 reps
Push-Ups or Bench Press: 3 sets of 8 reps
Bent-Over Rows: 3 sets of 10 reps
Plank: 3 sets of 30 seconds