Exercise is vital for everyone, but it holds particular significance for the elderly. As we age, the likelihood of neurodegenerative disorders increases, making an active lifestyle even more crucial. Staying active not only enhances our physical well-being but also significantly boosts our mental health. This is especially important for those facing conditions like dementia and Parkinsons. By embracing regular exercise, older adults can improve their physical health and mental clarity, enriching their golden years with vitality and joy. Studies show that exercise reduces inflammation and enhances brain plasticity, which are crucial in managing dementia symptoms. For those with Parkinsons, exercise can improve motor function and reduce symptoms like tremors and stiffness. A well-rounded exercise program that has mental as well as physical exercises, combined with a supportive caregiving environment, can vastly improve the quality of life for individuals dealing with these conditions. Here are six workouts and tips to help maintain an active lifestyle in your golden years. 1. Engage in aerobic exercises & strength training Walking, cycling, swimming, and dancing can improve cardiovascular fitness and mood while increasing brain blood flow, helping slow cognitive decline. Using weights, resistance bands, or bodyweight exercises maintains muscle mass, strength, and bone density, supporting daily activities and reducing fall risk. 2. Incorporate physiotherapy Physiotherapy can significantly enhance stability and coordination, which is crucial for reducing fall risks and improving mobility in elderly. Exercises tailored by a physiotherapist can help maintain functional independence and address specific physical challenges faced by the elderly. 3. Prioritize flexibility Neha Sinha, Dementia specialist, Co-founder, Epoch Elder Care says, Regular stretching, yoga, and pilates help improve flexibility and joint health. Keeping muscles and joints supple can significantly reduce the likelihood of injuries. For those with mobility challenges or who use wheelchairs, options like wheelchair yoga can be particularly beneficial in maintaining flexibility. 4. Engage in mental exercises We should note that mental exercises are equally important as physical exercises. Engaging in mental exercises such as puzzles, reading, and memory games is crucial for maintaining cognitive health. These activities can help keep the mind sharp, improve memory, and reduce the risk of cognitive decline. 5. Incorporate daily activities Try to incorporate daily activities like household chores and errands into your routine. These activities are just as important for maintaining physical activity and overall fitness, helping to keep you moving and engaged throughout the day. 6. Personalized routine with safety and support Develop a personalized exercise routine with the guidance of professionals, tailored to individual needs and abilities. Caregivers play a vital role in ensuring safety and support during exercise sessions. Encourage regular exercise, provide a positive environment, use proper equipment, and adapt activities to individual abilities.

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Drug abuse and smoking affects 14 percent of the youth worldwide. According to Preventive Medicines Report 2023, around 23 percent of the Indians were found to be using e-cigarettes with 8 percent using it daily. A study by American college of cardiology states that vaping increases the risk of heart failure by 19 percent.

Vaping, e-cigarettes and hookahs are often seen as a safer alternative to cigarettes. But thats not the case. Firstly, theres no safer alternative to traditional smoking. Secondly, these options which are more popular among youth, can lead to nicotine addiction and other serious health conditions.

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What are e-cigarettes or vaping

Electronic Cigarette or e-cigarettes, vapor pens, vapes and/or vapor cigarettes are battery operated devices which are sometimes even rechargeable. As opposed to traditional smoking, vapes have liquid cartridges filled with chemical flavours, nicotine, cannabinoid and tetrahydrocannabinol (compounds derived from marijuana) or some other chemical. Smoking these chemicals poses a severe health risk to the users, says Dr Ravi Shekhar Jha, director & HOD, pulmonology, Fortis Escorts hospital, Faridabad.

Health risks associated with vapes/e-cigarettes

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Brain and heart health:Long term use of vapes can cause serious brain and health conditions and sometimes even cancer, says Jha. Nicotine and use of some other toxic substances like formaldehyde and N-nitrosamines may be carcinogenic and may lead to cancer. Nicotine can also damage brain development in teens and adolescents, changing the way synapses are formed which can harm attention and learning. Short-term usage of vapes may damage the functions of blood vessels, alongside increasing heart rate and blood pressure. Smoking e-cigarettes is also associated with heart disease and COPD.

Acute lung injury, asthma, lung cancer and other serious lung diseases:Researchers, in 2019, identified EVALI, a severe lung disease associated with use of e-cigarettes, says Jha. Vitamin E acetate was detected to be the cause. But e-cigarettes also contain several other chemicals that can cause illness. Moreover, some chemicals used for flavoring like diacetyl can cause inflammation and may even lead to permanent damage to the smallest branches in the airway known as popcorn lungs.

What are hookah

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Hookahs are basically water pipes made of tobacco and comes in various flavours. Although it is assumed to be safer than traditional smoking, it contains the same harmful chemicals like tar, nicotine and heavy metals. In fact, the heat source that is used to burn tobacco releases carbon monoxide which puts the users at an additional risk. In using just one water pipe, users consume 9 times more carbon monoxide and 1.7 times the nicotine of one cigarette.

Health risks associated with hookahs

Oral, stomach, lungs and esophageal cancer:Charcoal used to heat the hookah tobacco produces metals, carbon monoxide and other cancer-causing agents. According to Jha, the smoke and the hookah tobacco is known to cause bladder, lung and oral cancer due to the toxic agents present. Lastly, tobacco juices irritate the mouth and increases the risk of developing oral cancer.

Heart disease, reduced lung function and fertility: The toxic fumes, smoke and tobacco can clog the arteries, resulting in heart diseases. Additionally, nicotine found in tobacco changes the natural system of the body that controls lung growth and maintenance of lung structure. Studies have also found that smoking hookah can affect both male and females fertility.

It is crucial for each of us to understand the potential risks of the things we do in our youth and/or adulthood. Despite the warning labels on cigarette boxes, we overestimate our bodies which poses dire consequences. It is important to be aware of short-term and long-term impact of smoking to make an informed decision regarding the use of these products.

Nivedita is a Delhi-based journalist who writes on health, fashion, lifestyle and entertainment. Views expressed are personal.

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So we are already coming up on the next season.

You told yourself that after the holidays it would be different. This time you were going to watch what you ate and you were going to do some form of physical fitness every day.

Somewhere along the way you got distracted, uninspired, and lazy. So here we are.

You know you want to eat healthy foods and exercise. You know you want to look good and feel good. But how come you cant seem to get it going? What is holding you back?

You need to believe that you can do it. You have to move past your fear of failure and doubt and propel yourself forward by taking the first steps toward a healthier you.

This means understanding that you can effect real change in your life. If you do the opposite by approaching your fitness goals half-heartedly or without real commitment to succeed, then you have already failed.

By choosing the positive course in your approach, you have a much better chance of getting there.

When I was growing up, I watched Nike become a powerful athletic footwear and apparel corporation with a three-word winning slogan that landed and resonated. Most of us are familiar with the phrase Just do it.

These three words empowered millions and encouraged them to identify with Nike and the notion of taking action. It is very easy to contemplate, plan, and wonder about taking that class, joining that gym, or seeing a nutritionist.

Without taking action, your good thoughts lead you nowhere and perpetuate the ongoing struggle of wanting to make healthy changes but not following through.

Many people live in the fitness procrastination zone. This does not have to be you. All that is different between now and success is doing it. So now that you believe that you can do it, the next step is going out and just doing it.

Okay, you decided to make some change, and you went out and you did it. For example, you signed up for a power yoga class and tried a class. Despite feeling good about it and enjoying it, you wonder if you will be able to continue with it.

You have tried many things in the past, and although you were able to keep up with it for a certain amount of time, for various reasons you stopped. Everyone has a really busy, demanding life; things come up and your fitness plan gets thrown to the side. The top excuses range from being too tired and having no time, to being unable to afford it.

But you are too tired because you are out of shape. Most likely you arent eating well and are sleeping properly. Pushing yourself to exercise even when you are tired will force you to eat more hopefully, the right things. It will also help you to sleep better because your body wont give you a choice.

As for not having enough time, somehow you have plenty of time for everything else you deem important. Your body is the key to doing all those other things properly and to satisfaction. Prioritize your body, and you will find the time

In an average waking day of 16 hours, find 15 minutes twice a day for some form of physical exercise. Wake up 15 minutes earlier and end your day 15 minutes earlier as well.

Time is what you make of it. Just think about how much time you are able to find to be online.

Now for my favorite excuse: I cant afford it. My answer is simply How can you not afford it! There are so many different ways to fit fitness into your life. They range from activities that are free, such as walking outside, to those that cost a minimal amount of money, like buying simple home equipment. You can always join a class and supplement that class with your own routine. You dont have to spend a lot of money to achieve your fitness goals.

Be honest: You are spending money on all kinds of other things already. They cant all be more important than your health. If it is necessary to spend money to improve your fitness, then try to see it as an investment worth sacrificing other things for.

BY BEING honest with yourself and your time, you can begin to prioritize your body and your health. It starts by doing it once in order to do it twice.

What are you waiting for? Now is the time to get back on track!

The writer is a Jerusalem-based fitness therapist/trainer who works with people of all ages.

Originally posted here:
Getting back on track: How to achieve your fitness goals - The Jerusalem Post

Dr Nitin Gupte, Gynaecologist, Apollo Spectra Pune lists down important measures for menopausal women for a healthy life

Engage in physical activities: This can be achieved by doing yoga, light cardio, swimming, cycling, or breathing exercises to keep your heart health in control. Exercising regularly can help lower your blood pressure and improve blood flow which in turn can keep various heart problems such as heart attacks at bay.

Eat well-balanced meals: A well-balanced diet helps maintain your heart health and overall well-being. Fresh fruits and vegetables, proteins, and omega-3 fatty acids are vital for your heart.

Follow a structured sleep schedule: Fulfilling your bodys sleep requirement has great health benefits such as helping refresh your mood, maintaining a stronger immune system, clearer thinking, and lower risk of cardiovascular diseases.

Manage stress: It is important to maintain and adopt stress-relieving techniques like deep breathing exercises, yoga, meditation, or engaging in hobbies that calm you. Managing stress helps prevent high blood pressure and strengthen your heart muscles.

Maintain your weight: Focus on eating well-balanced meals, avoid binge eating, practice portion control, and eat at odd hours to avoid weight gain that is associated with a higher risk of cardiovascular disease.

Photos Courtesy: iStock

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A new study compares whether duration of exercise versus counting steps is better for weight loss in women age 62 and older.

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It used to be that getting at least 10,000 steps a day was the acceptable goal for exercise, but this four-year study of nearly 15,000 healthy women over the age of 62 suggests the time you spend exercising might be just as effective.

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Researchers at Brigham and Womens Hospital in Boston asked each participant to wear a fitness tracker and they were given health questionnaires to complete yearly.

Ultimately, the study found those who did between 8,000 to 8,500 steps daily reduced their risk of heart disease by 40% compared to those who did around 3,000 daily steps and the same risk reduction was found in those who exercised for 75 minutes per day.

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2 pops per week enough to cancel heart-health gains from exercise: Study

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The conclusion was there is no magic number for exercise, says Dr. Rikuta Hamaya, the lead study author.

For some, especially for younger individuals, exercise may involve activities like tennis, soccer, walking, or jogging, all of which can be easily tracked with steps, she said.

However, for others, it may consist of bike rides or swimming, where monitoring the duration of exercise is simpler. Thats why its important for physical activity guidelines to offer multiple ways to reach goals. Movement looks different for everyone and nearly all forms of movement are beneficial to our health.

On average, participants engaged in 62 minutes of moderate-to-vigorous exercise per week and totaled 5,183 steps per day.

The study, published Monday in JAMA Internal Medicine, was completed between 2011-2015.

The findings suggest patients can choose between a step or timed goal to lower their risk of death or cardiovascular disease, the researchers wrote.

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Counting steps or timing exercise? Both have benefits for health, study finds - Toronto Sun

By Dean Murray via SWNS

The worlds first head transplant system has been unveiled.

Neuroscience and biomedical engineering startup BrainBridge has announced a mind-bending concept that would allow a head to be grafted onto a donor body.

The futuristic system would offer new hope to patients suffering from untreatable conditions such as stage-4 cancer, paralysis, and neurodegenerative diseases like Alzheimer's and Parkinson's.

The whole-body procedure involves transplanting a patient's head onto a healthy, brain-dead donor body, ensuring the preservation of consciousness, memories, and cognitive abilities.

A digital illustration of the BrainBridgehead transplant process. (BrainBridge via SWNS)

BrainBridge says the process aims to be available within 8 years and would integrate advanced robotics and artificial intelligence to carry out the transplantation procedures.

The company adds it will also be able to conduct face and scalp transplantation to restore functionality and aesthetic appearance.

BrainBridge is recruiting and has listed roles for experts in several fields including brain-computer interfaces (BCI), as seen in Elon Musk's Neuralink brain chip, robotic surgery and neuroscience.

The concept is the brainchild of Dubai-based project lead Hashem Al-Ghaili, a biotechnologist and science communicator.

(BrainBridge via SWNS)

He says: "Every step of the BrainBridge concept has been carefully thought out based on extensive scientific research that has been conducted and published by experts in various fields of science.

"The goal of our technology is to push the boundaries of what is possible in medical science and provide innovative solutions for those battling life-threatening conditions.

"Our technology promises to open doors to lifesaving treatments that were unimaginable just a few years ago."

BrainBridge says: "The process employs advanced high-speed robotic systems to prevent brain cell degradation and ensure seamless compatibility.

"The entire procedure is guided by real-time molecular-level imaging and AI algorithms to facilitate precise reconnection of the spinal cord, nerves, and blood vessels."

(BrainBridge via SWNS)

The process would include a comprehensive post-operative care schedule to promote healing and prevent rejection.

BrainBridge says one of the main objectives of presenting and popularising the concept at this early stage of development is "to attract top talent from around the world interested in pushing the boundaries of biomedical science and changing the world for the better."

They say: "In the short term, we expect the project to result in spinal cord reconstruction breakthrough and whole-body transplant but in the long term, the project will expand into areas that will transform healthcare as we know it."

Hashem Al-Ghaili says: "Assuming the team is fully assembled, and the feasibility study shows promising results, the roadmap to conducting the first surgery would be possible within 8 years."

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Company unveils how world's first head transplant would work - themoorecountynews.com

In our quest to stay sharp and enhance our brainpower, we often overlook simple, daily habits that can have a immense impact on our cognitive abilities. Scientific research has shown that adopting certain habits can not only maintain but also boost our intelligence and brainpower. Here are five habits you can add to your life to keep your brain in top shape.

Reading is a powerful tool for enhancing brain function. It stimulates the mind, increases knowledge, and improves vocabulary. According to a study published in the journal Neurology, reading regularly can slow the rate of cognitive decline as we age. Engaging with different genres and challenging texts encourages the brain to think critically and understand complex ideas. Whether it's fiction, non-fiction, newspapers, or journals, reading keeps the brain engaged and active.

A study from the University of Liverpool found that people who read regularly experience improved mental agility. The act of reading requires concentration and imagination, which helps in developing neural connections and enhancing brain plasticity. So, the next time you think about picking up your phone, consider grabbing a book instead.

Curiosity is the driving force behind learning and innovation. A curious mind is always seeking new information, asking questions, and exploring different perspectives. According to research from the University of California, curiosity prepares the brain for learning, making it easier to retain new information. This research suggests that when you are curious about a topic, your brain is more likely to remember information related to that topic.

Maintaining curiosity can be as simple as trying to learn something new every day, whether it's a new language, a musical instrument, or a hobby. Surround yourself with people who challenge your thinking and introduce you to new ideas. The constant quest for knowledge keeps your brain active and engaged, promoting lifelong learning and mental agility.

Read also: 12 simple habits that will help change your life for the best

Mental challenges are crucial for brain health. Just like muscles, the brain needs to be exercised to stay strong. Engaging in activities that challenge your cognitive abilities can help create new neural pathways and strengthen existing ones. According to a study published in the Journal of the American Geriatrics Society, mentally stimulating activities such as puzzles, games, and learning new skills can delay the onset of cognitive decline.

Whether its solving Sudoku puzzles, playing chess, or learning a new language, challenging your brain keeps it sharp. Another study from Harvard Medical School found that people who engage in mentally stimulating activities are less likely to develop Alzheimers disease. So, dont shy away from difficult tasks; they are your brains best friend.

Read also: Tips to deal with the temperature rise in India and avoid heatstroke

Quality sleep is essential for optimal brain function. During sleep, the brain processes information from the day, consolidates memories, and clears out toxins. A study from Harvard University found that sleep plays a critical role in learning and memory. Without adequate sleep, your brain struggles to perform these functions, leading to cognitive impairments.

Adults should aim for 7-9 hours of sleep per night. Consistent sleep schedules and a relaxing bedtime routine can improve sleep quality. Avoiding screens before bed and creating a calm sleep environment can also contribute to better rest. Prioritising sleep is not just about avoiding feeling tired; its about giving your brain the time it needs to repair and rejuvenate.

Read also: this morning habits that help your lose weight

Your overall lifestyle has a significant impact on brain health. Regular physical activity, a balanced diet, and managing stress are key components of a healthy lifestyle that supports brain function. According to the American Heart Association, physical exercise increases blood flow to the brain and encourages the growth of new neurons. Activities like walking, swimming, or yoga can boost your mood and mental clarity. Nutrition is equally important. Diets rich in antioxidants, healthy fats, vitamins, and minerals provide the necessary fuel for brain function. Managing stress through mindfulness practices, such as meditation and deep breathing, can also improve cognitive function. Chronic stress can negatively affect the brain, leading to memory problems and decreased cognitive abilities.

(Images: Canva)

Boosting brain power can be as simple as adding the right foods into your diet. Omega-3 fatty acids, found in fish are essential for cognitive function and memory. Blueberries are rich in antioxidants, which combat oxidative stress and inflammation, both linked to brain ageing and neurodegenerative diseases. Nuts, especially walnuts, are packed with vitamin E, known to support cognitive health. Whole grains, such as oats and brown rice, provide steady energy, essential for focus and concentration. dark chocolate contains flavonoids that enhance brain function and improve mood.

Practicing yoga can significantly boost your brainpower by enhancing cognitive functions and mental clarity. Specific poses like the Tree Pose (Vrikshasana), Eagle Pose (Garudasana), and Lotus Pose (Padmasana) are particularly effective in improving concentration, memory, and focus. The deep breathing techniques and meditation aspects of yoga increase oxygen flow to the brain, promoting relaxation and reducing stress, which in turn sharpens mental acuity.

Read also: 10 foods that help lower cortisol level

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5 healthy habits that boost intelligence and brainpower - The Times of India

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Here's the TOI health news morning briefing. Australia's first human case of H5N1 avian influenza confirmed in a child who contrac... Read More Here's the TOI health news morning briefing. Australia's first human case of H5N1 avian influenza confirmed in a child who contracted the virus in India, detected through Victoria Health Department's enhanced surveillance system. Read Less Australia's first human case of bird flu confirmed in a child who got the infection while in India "This is the first human case of H5N1 avian influenza in Australia. The case occurred in a child, who acquired the infection in India and was unwell in March 2024. The virus was detected through further testing of positive influenza samples that takes place to detect novel or concerning flu virus strains, as part of Victorias enhanced surveillance system," the Victoria Health Department has said. 5 states including Delhi NCR issued red alert for intense heatwave: Know what precautions you need to take The India Meteorological Department (IMD) forecasts a severe heatwave to continue across the plains of northwest India, including north Madhya Pradesh and Gujarat, for the next five days. West Rajasthan faces the most intense conditions, significantly impacting east Rajasthan, Gujarat, and west Madhya Pradesh. Haryana, West Uttar Pradesh, Punjab, and Himachal Pradesh are also affected. As intense heatwave warning issued in country, here's how to keep blood sugar level under control During an intense heatwave, keep your blood sugar levels under control by staying hydrated with water, avoiding sugary drinks, and monitoring your glucose levels frequently. Store insulin and medications properly, eat balanced meals, and exercise indoors during cooler times. Seek medical advice for any unusual symptoms. Few minutes of Yoga daily can improve heart health, reduce chances of heart attack Practicing yoga for a few minutes daily enhances heart health by reducing stress, lowering blood pressure, and improving circulation. Consistent yoga practice can also help manage cholesterol levels and weight, thereby reducing the risk of heart attacks. Its a simple, effective way to support cardiovascular well-being. 7 cooling spices for summer (and how to use them effectively)Spices not only enhance flavor but also offer health benefits, including cooling properties that help maintain body balance during hot summer months. Contrary to the belief that they increase body temperature, here are seven cooling spices particularly effective in summer, along with tips on how to use them. 5 common symptoms of bone cancer Common symptoms of bone cancer include persistent bone pain, swelling or lumps near the affected area, fractures due to weakened bones, fatigue, and unintended weight loss. Early detection and consultation with a healthcare professional are crucial for proper diagnosis and treatment. The TOI Lifestyle Desk is a dynamic team of dedicated journalists... Read More The TOI Lifestyle Desk is a dynamic team of dedicated journalists who, with unwavering passion and commitment, sift through the pulse of the nation to curate a vibrant tapestry of lifestyle news for The Times of India readers. At the TOI Lifestyle Desk, we go beyond the obvious, delving into the extraordinary. Consider us your lifestyle companion, providing a daily dose of inspiration and information. Whether you're seeking the latest fashion trends, travel escapades, culinary delights, or wellness tips, the TOI Lifestyle Desk is your one-stop destination for an enriching lifestyle experience.Read Less

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TOI Health News Morning Briefing| Australia's first case of bird flu acquired it from India, ed alert iss - The Times of India

Funding Alert

Portl, an innovative startup specializing in digital fitness and wellness technology, announced today that it has successfully closed a $3 million funding round. The investment was led by Bharat Innovation Fund, with significant contributions from existing investor Kalaari Capital and new backer T-Hub Foundation. The funds will fuel the companys product development, market expansion, and further enhancement of its artificial intelligence capabilities.

Founded in March 2021 by Indraneel Gupta, Vishal Chandapeta, and Armaan Kandhari, Portl has made significant strides in redefining at-home fitness solutions. The startups flagship offering, the Portl Studio, incorporates a Smart Mirror equipped with a 43-inch 4K display, bio-sensors, HD cameras, and edge-AI processing. This cutting-edge technology delivers real-time feedback on users form, monitors health metrics, and integrates with telemedicine, providing a holistic wellness experience.

The new injection of capital will enable Portl to broaden its product lineup, including the launch of connected strength systems featuring adjustable digital weight technology suitable for all fitness levels. Plans are also in place to develop additional products aimed at enhancing digital health and wellness through a blend of sophisticated technology, engaging content, and robust hardware.

This latest funding round validates our vision and commitment to making health and fitness accessible to everyone, said Indraneel Gupta, Founder and CEO of Portl. By integrating advanced AI and innovative hardware, we aim to empower individuals to achieve their wellness goals seamlessly and effectively.

Ashwin Raguraman, Founding Partner at Bharat Innovation Fund, expressed continued enthusiasm for the home fitness sector, despite recent market fluctuations. Portls advanced AI technology offers tailored form feedback across various personalized fitness regimes, such as Yoga, HIIT, and Dance. The design and functionality of Portls product truly make it a world-class offering, he remarked.

Vamshi Reddy, Partner at Kalaari Capital, highlighted the transformative potential of their investment: We are delighted to announce our involvement in Portls transformative journey. With their innovative approach and commitment to excellence, we believe Portl is ideally positioned to become a trailblazer and market leader in this rapidly evolving space.

Portls AI-driven personalization engine stands out by offering users customized workout plans that adapt dynamically to fitness levels, daily performance, and individual preferences, enhancing the effectiveness of home workouts and supporting users fitness journeys at every step.

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