Last week I shared my framework for feeling good on a regular basis which is what I’ve been following to continually master my selfcare. We have a symbiotic relationship with our bodies - we take care of it and it takes care of us.
The (self) care components include:
Connecting to self and others
Active body & mind
Rest & repair
Eat well
These are terribly basic things we’ve heard many times before but at the same time, they seem terribly difficult to keep up on a regular basis.
Why is that?
For me, the secret to keeping these practices in my daily rituals has been identifying a way I absolutely love doing them. This keeps me wanting to keep up these habits because they simply make me feel good.
And I like feeling good.
Is it being with nature and walking in a forested wonderland that does this for you? Is it pumping iron to your favorite music? Is it connecting with a friend and moving your bodies together that drives you to keep it up and also have fun while doing it?
✨ Active Body & Mind ✨
I recently joined a new community led by the “Brain Docs” Drs Ayesha and Dean Sherzai. I’ve been intrigued by these neurologists and what they teach which is namely that it’s never too late to care for the brain because of its amazing capabilities.
“While nutrition provides the right environment for your brain to grow and thrive, exercise literally grows your brain cells and connections, builds synaptic plasticity, and regulates inflammation in the brain. It also helps memory and thinking.”
-Dr. Ayesha Sherzai
They are proponents of eating whole plant foods but don’t believe we have to necessarily eat this way 100% (though they do). They’ve been deeply affected by their families suffering from dementia and that led them to become brain experts and help others.
One surprising thing they’ve taught me is how important exercise is for a healthy brain. I’ve heard others describe exercise as fertilizer for the brain but the Brain Docs take it to a new level. Let’s take a very high level look at a few of their key points…
🦵Leg day *most important*
Drs. Sherzai state that leg strength and exercise are critical for brain (and cardiovascular) health because our legs serve as a “second pump” and are “the peripheral heart”.
Though the heart’s job is to pump blood throughout our bodies, we have a ‘second pump’ where the blood from our legs gets pumped back to our heart. It does this by using our leg muscles to squeeze the blood through our veins and back to the heart.
🦴 Healthy bones
When we stop moving our bodies, our bones start “demineralizing, and losing calcium, phosphorous and density”. The opposite happens when we start to move our bodies even by simply walking.
Building muscles also creates a barrier that supports our bones. An important aspect especially for women as we get older.
Other experts state that we must develop leg strength ideally by our 40s and 50s which will then carry on their benefits into our older decades.
🧠 Healthy brain & nervous system
If we’re not moving our bodies, we can lose neural connections and lessen brain size. The good docs explain we can literally experience “brain shrinkage”. 🤯
People who aren’t active and have a sedentary lifestyle have higher risks of mild cognitive impairments. We’ll focus on the fact that the opposite is true: when we move our bodies and get some activity in, we have better cognitive performance.
The National Institutes of Health (NIH), Centers for Disease Control and Prevention (CDC), and World Health Organization (WHO) state that exercise is one of “the most important things you can do for your brain”.
“Even 20 minutes of a brisk walk several times per week can significantly reduce your risk of Alzheimer’s.”
-Dr. Ayesha Sherzai
Other benefits of exercise:
improves mood and sleep quality
reduces stress and anxiety
reduces chances of developing heart disease, strokes, diabetes, etc
significantly lowers inflammatory markers in the brain (protecting brain structures and vessels)
some of these benefits can be seen only four weeks after starting an exercise routine
The best forms of exercise
Drs. Sherzai say that modern science shows us these are the best ways to get moving:
Cardio or aerobic activity. About 30 minutes, 4-5 times a week, and be sure to break a sweat and tire ourselves out
Constant movement like standing and walking. Even if we work out vigorously for 30 minutes and spend the rest of the day sedentary, we could lose the benefits of that 30 minute workout. Get up and move every hour
Leg strength is one of the most important exercises we can do 🤯 this may not come as much of a surprise after learning that it can act as a “peripheral heart” or a second pump. Drs. Sherzai recommend we have a daily leg workout routine
“There is a strong relationship between leg strength and brain health. The stronger the legs, the more resilient and bigger the brain.”
I enjoy seeing even these experienced neurologists speak with surprise when it comes to the absolute importance of leg strength and a healthy brain with strong cognitive functioning.
I’ve also learned from them that after physical exercise, our brains are better primed to learn on a deeper level which is why I ideally schedule any intense learning or strenuous brain work after I move my body (and eat a hefty breakfast).
In summary, “a” is for active body and brain - in that order. Regardless of how we move our bodies today, we can commit to standing more than sitting, walking more than standing, and working up from there with a focus on leg strength.
🦵 Our homework
Can you commit to squatting 5 times a day until we meet next?
Every day is leg day!
J xx