Exercise to Stay Sharp Eddie Phillips LifestyleFACTS
Hi.I'm dr.Eddie phillips.I'm a physician specializing in lifestyle medicine and board certified in physical medicine and rehabilitation.We all want to stay mentally sharp, but what's the best way to do that i explain to my patients that exercise is the key to staying sharp.Even mild activity boosts blood flow to your brain.That means oxygen is getting to your brain to keep those neural networks humming.In addition, exercise also boosts mental performance by improving sleep quality and reducing insomnia.Learning, memory and your ability to solve puzzles are all enhanced by a good night's.
Rest.In a systematic review of research on this subject, exercise training was shown to improve sleep quality in middleaged and older adults.Moreover, a mayo clinic review confirmed that exercise significantly reduces the risk of problems with thinking, memory and even dementia as a person ages.Yes, exercise should be included as a prescription for protecting brain health.Studies have shown less agerelated shrinkage of brain tissue in physically fit participants ages 55 to 79.People age 55 to 80 who exercise regularly also have sharper attention, organization and planning functionsthese are called executive control functions.
Do you know that physical activity may even stimulate the growth of brain cells this regenerationor plasticity, as neurologists call itmay help the nervous system combat some effects of aging or conditions like stroke that may injure the brain.Finally, regular exercise helps prevent or reduce other health problems that may harm the brain.These include high blood pressure and elevated lipids that contribute to arteryclogging atherosclerosis that reduces the flow of oxygen to brain cells.Diabetes, which can compromise memory.And transient ischemic attacksor ministrokeswhen blood flow to the brain is briefly interrupted, as well as fullfledged strokes that can destroy.
Inflammation and the 3 stages of tissue healing
Every musculoskeletal injury goes through 3 important stages of healing which are inflammation, repair and remodelling.Inflammation is the body's emergency response and begins immediately after an injury to fight the most dangerous effects.This causes swelling, redness and pain for 3 to 5 days.With inflammation no time of the day or night is painfree.If rest or changing position reduces your pain then the injury has moved to the repair stage.On a cellular level inflammation attracts specialized cells called fibroblasts, which spin webs of connective tissue to bind the wound together,.
Similar to the scab on a scratch wound.This limits the flow of fluids, protects the injury and begins repair.Food supplements can be used to help this process by supplying the body with the nutrients it needs to heal and keep the inflammation at a healthy level.These include omega 3 and omega 6 fatty acids, found in vegetable oils like flaxseed and fish oils, and antioxidant nutrients such as vitamin c, e, selenium and bioflavonoids.The standard treatment for acute injury is rest, ice, compression and elevation, also known by the acronym rice.
Rest prevents further irritation and injury.Ice and compression reduces swelling and elevating the injury above the level of the heart allows the swelling to drain.Rice is generally done for 3 to 5 days after an injury, but it can be used whenever the inflammation flares up.Gently moving the affected area can be helpful if it doesn't increase the pain or create more injuries.For example, patients coming out of knee surgery often have their leg strapped to a machine that is moving their leg in circles as if they were riding a bicycle.
Antiinflammatory medication can be taken if the pain becomes too much to sleep at night or if it carries on for too long, but these should be taken with care because they interrupt the natural healing process and they have side effects like stomach ulcers, liver and kidney damage.Most importantly, if you are unsure about your injury it is important that you see a doctor as soon as possible.Please subscribe if you liked this tutorial.We release health tutorials regularly and our next tutorial will be about the seconds stage of healing.
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