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All Posts Tagged: North Vancouver

PROLONGED SITTING RESULTS IN THINNING OF THE BRAIN

When it comes to memory loss, there are many risk factors including head injury, poor nutrition, lack of sleep, older age, alcohol consumption, stroke, and other medical conditions. Prolonged sitting at middle-age has now been added to the list of factors that can increase the risk of memory loss.

It has been said that sitting is the new smoking in relation to general health.  This notion was recently confirmed by researchers.  Sitting too much is linked to changes in a section of the brain that is critical for memory, according to a preliminary study by UCLA researchers of middle-aged and older adults.

Researchers recruited people ages 45 to 75 and asked them about their physical activity levels and the average number of hours per day they spent sitting. Each person had a high-resolution MRI, which provided a detailed look at the medial temporal lobe, or MTL, a brain region involved in the formation of new memories.

The results revealed that sedentary behaviour is a significant predictor of thinning of the medial temporal lobe and its substructures and that physical activity, even at high levels, does not offset the harmful effects of sitting for extended periods.

MTL thinning can be a precursor to cognitive decline and dementia in middle-aged and older adults. Reducing sedentary behavior may be a possible target for interventions designed to improve brain health in people at risk for Alzheimer’s disease, researchers said.

Researchers hope that these findings inspire healthy brain habits, at home and work, such as taking a 5-minute break to stand up and walk around every 30 to 60 minutes.

Please do not hesitate to contact us if you have any question or concerns regarding the above article or for any health related issues.  At Westview Wellness Centre, North Vancouver, our team of Chiropractors, Massage Therapists, Acupuncturists, and Psychologists are always available to discuss your health related concerns.  For more details about this study please refer to the following:

http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0195549

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WEIGTH TRAINING THE HEALTHY WAY

 Light weights, many repetitions effective at building muscle mass.

New research is challenging traditional workout wisdom which says that heavy weight lifting is the best way to build muscle.
In the latest results from a 16-year study by McMaster University in Hamilton, Ontario, lifting lighter weights many times was found to be as efficient as lifting heavy weights for fewer repetitions.

In the study, two groups of experienced male weight lifters followed a 12-week, whole-body protocol. One group lifted lighter weights (≥50 per cent of maximum strength) for sets of 20-25 repetitions. The other group lifted heavier weights (≥90 per cent of maximum strength) for 8-12 repetitions. Both groups lifted to the point of failure. Gains in muscle mass and muscle fiber size were virtually identical in both groups.

It appears that fatigue is the great equalizer. At the point of fatigue, both groups would have been trying to maximally activate their muscle fibers to generate force. Lift to the point of exhaustion and it doesn’t matter whether the weights are heavy or light.

The findings are published online in the Journal of Applied Physiology:http://jap.physiology.org/content/jap/121/1/129.full.pdf

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