Cognitive Health & Improving Strength

Weekly Resource Roundup

Blood Pressure & Cognitive Impairment

The SPRINT study showed that individuals that lowered their systolic blood pressure to  120 or less showed a 19% lower rate of mild cognitive impairment. Individuals with cardiovascular disease showed less complications and deaths when their systolic blood pressure was at 120 or less. The findings in the study informed the decision to revise the high blood pressure from 140 for systolic blood pressure to 130.

Dementia & Craving Sweets

This article explains why the progression of dementia can result in the craving for sweets. As dementia progresses, taste diminishes but the sweet taste buds remain the strongest over time, leading to more of a desire to eat sweets. Dementia attacks the area of the brain responsible for self-restraint in food choices which can lead to more gratification with sweet foods. The brain areas affected in Alzheimer’s disease have shown to have a drop in insulin or a lack of insulin sensitivity which leads to an increased craving for sweet foods. 

Grease the Groove for Improved Strength

Grease the Groove (GTG) is a method to develop strength created by master kettlebell coach, Pavel Tsatsouline. The approach is to do a small number of repetitions (1-5) of a challenging but doable weight throughout the day. It could be a bodyweight exercise like push-ups or pull-ups. Building  strength happens in the lower repetition range of 1-5 repetitions and long rest periods of 5 or more minutes. Doing sets throughout the day builds up volume. Technique will also improve with that amount of practice. When you attempt to do an all-out effort of the exercise, the nerves have been trained to super conductors that it will be easy to achieve a personal record. When doing GTG it’s important to do a submaximal effort and not work to fatigue. 

Movements to Try

Neck Mobility Exercises. Sitting at a computer for most of the day contributes to neck stiffness but it’s important to maintain the ability to move our head and neck around. Moving the neck can help relieve tension and pain in the neck, upper back, and shoulders.

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