Rude Health News & Events

The latest news, research and events from the world of natural health

Regular activity helps to support vitamin D

A recent study has shown that frequent moderate-intensity exercise can support the body’s levels of vitamin D during the wintertime.

Over 50 people who were overweight and obese took part in the study by following a 10-week indoor exercise programme during the winter. The programme consisted of four sessions per week: one longer steady-state bike ride, two treadmill walks and one high-intensity interval bike session. Those who exercised experienced significantly smaller drops in vitamin D levels compared to the people who didn’t exercise, even though their body weight was deliberately maintained. The researchers highlighted the fact that the people who exercised maintained healthy levels of the active form of vitamin D, which helps support the immune system and bone health. In the non-exercising group, levels of this active form fell by 15%.

The study was conducted by a research team from the University of Bath, the University of Birmingham, the University of Cambridge and others. Lead author Dr Oly Perkin from the University of Bath said: “This is the first study to show that exercise alone can protect against the winter dip in vitamin D. It’s a powerful reminder that we still have lots to learn about how exercise benefits our health.” The results were published in Advanced Science.

What’s in season?

Rooster potatoes, pak choi, spinach, kale, celeriac, beetroot, mushrooms, parsnip, lettuce, leeks, celery, cauliflower, carrot, cabbage, Brussels sprouts, broccoli, thyme, parsley.

Marathon effort

The finish line is drawing near for Rude Health editor Liz Parry, as this is her last training update before the Dublin marathon.

Well, it’s less than two weeks to go before Dublin marathon, and I’ve entered the home straight of my training. This is what’s known as the taper period, when the volume of running eases and the focus shifts to maintaining my fitness rather than racking up the miles. This week I will do a time trial run, where I will run six miles at my planned marathon pace. It should be an interesting experience to see if I can hold that pace comfortably, or whether I need to adjust my expectations a little.

Last weekend I completed my longest run – a whopping 20 miles. I felt like I could have eaten everything in the house, I was so hungry afterwards! Batch cooking lots of stews made with chickpeas and lentils has been key for me. They’re a great source of protein and much-needed when I’ve finished a long run.

I’ve been studying the route and I’m really looking forward to the stretch through Phoenix Park. At the same time, I’m dreading the infamous Heartbreak Hill around mile 21. It’s called that because this steep part of the route comes at a time when a lot of runners will be hitting the wall with exhaustion. I’ll certainly need to dig deep at that point.

If you have any last-minute nutrition or pacing tips, please do send them my way. Next issue I’ll give an update on how the race went. Wish me luck!

Till next time,
Liz

Study shows that junk food “rewires” the brain

A new study has demonstrated how junk food can “rewire” the brain, leading to the risk of cognitive dysfunction. The researchers hope this will help to bring about early interventions that can prevent even long-term memory loss associated with obesity.

A research team from UNC School of Medicine found that a group of brain cells in the hippocampus, called CCK interneurons, become overly active after eating a high-fat diet. This is due to an impairment in the brain’s ability to receive glucose (sugar). This overactivity disrupts how the hippocampus processes memory, even after just a few days of a high fat diet. This type of diet resembles typical Western-style junk food rich in saturated fat. The discovery also showed that a protein called PKM2, which controls how brain cells use energy, plays a key role in this problem.

Juan Song, PhD, the study’s principal investigator, said: “This work highlights how what we eat can rapidly affect brain health and how early interventions, whether through fasting or medicine, could protect memory and lower the risk of long-term cognitive problems linked to obesity and metabolic disorders. In the long run, such strategies could help reduce the growing burden of dementia and Alzheimer’s linked to metabolic disorders, offering more holistic care that addresses both body and brain.” The results were published in the journal Neuron.

Study reveals creative experiences delay brain ageing

Engaging in creative experiences such as music, dance and visual arts can slow brain ageing and promote healthier brain function, according to a new study.

Researchers across 13 countries, including a team from Trinity College Dublin, examined brain data from more than 1,400 participants. This included creative experts like tango dancers, musicians, visual artists, learners, and non-experts. They found that sustained engagement in creative activities was consistently associated with “younger” brains, while even short-term training produced measurable (though smaller) benefits.

Dr Agustin Ibanez, senior and corresponding author of the study, Professor in Brain Health at the Global Brain Health Institute and School of Medicine, Trinity College Dublin, said: “Creativity emerges as a powerful determinant of brain health, comparable to exercise or diet. Our results open new avenues for creativity-based interventions to protect the brain against ageing and disease.” The findings were published in the journal Nature Communications.

November events

FMC: Functional Medicine Conference
8–9 November, Hogan Suite, Croke Park, Dublin
fmcireland.com

Tralee Holistic Fair
9 November, Ballyroe Heights Hotel, Ballyroe, Tralee, Co. Kerry
www.mindbodyexperience.ie m

Find more natural health events here...