Three Super Easy Ways to Improve Your Health.

Good news if you want to feel better and be healthier longer. Three recently published studies show how three easy lifestyle habits can make life better.

First, enjoy that cup of coffee.

Coffee, decaf or full strength, is good for your guts. Researchers in Ireland have discovered that coffee changes our gut bacteria in some good ways. The bacteria involved are linked to improved mood and lower levels of stress.

They also found that decaf improves learning and memory while the caffeine boosts focus and reduces anxiety. Proving the benefits of coffee go beyond caffeine. Coffee influences the gut microbiome as well as the proven digestive and mental health benefits.

Professor John Cryan, Principal Investigator at APC Microbiome Ireland, University College Cork says,

Coffee is more than just caffeine — it’s a complex dietary factor that interacts with our gut microbes, our metabolism, and even our emotional well-being. Our findings suggest that coffee, whether caffeinated or decaffeinated, can influence health in distinct but complementary ways.

The study focused on communication between the microbiota-gut-brain since coffee has been associated with mental and digestive health benefits. The researchers say that this study helps to explain what the long-term benefits of drinking coffee could be for the microbiome.

Second, do more types of exercise to improve longevity.

Researchers reviewed data from two large studies, the Nurses Health Study with 121,7000 women, and the Health Professionals Study with 52,529 men for more than thirty years and found that variety is the spice of life.

At least when it comes to exercise.

The participants who did more types of exercise had a 19% lower risk of death from all causes. The most popular type of exercise was walking, but other cardiovascular exercises included, running, cycling, swimming, rowing and racquet sports. Resistance training, yoga and gardening were also included.

The magic number for total exercise time was 20 Metabolic Equivalents which is about 5 hours of exercise at a moderate intensity or 3 hours of vigorous activity.

Why do you think more types of exercise, rather than simply more exercise, is beneficial? Here is one of my reasons let me know what you think.

Third, clean your brain with your core.

New research has revealed that contracting your abdominal muscles help clean your brain. The researchers found that when abdominal muscles contract, they put pressure on blood vessels connected to the spinal cord and brain. This pressure results in the brain slightly shifting in the skull. This movement appears to help cerebrospinal fluid move across the brain. Researchers believe it helps to carry away waste.

Patrick Drew, a professor of engineering science and mechanics, neurosurgery, biology, and biomedical engineering at Penn State says,

Our research explains how just moving around might serve as an important physiological mechanism promoting brain health. In this study, we found that when the abdominal muscles contract, they push blood from the abdomen into the spinal cord, just like in a hydraulic system, applying pressure to the brain and making it move. Simulations show that this gentle brain movement will drive fluid flow in and around the brain. It is thought the movement of fluid in the brain is important for removing waste and preventing neurodegenerative disorders. Our research shows that a little bit of motion is good, and it could be another reason why exercise is good for our brain health.

Researchers say that the effect of small movements is like running water over a sponge and squeezing out the water to clean it. The effects are seen even with small movements like engaging your core to stand or walk.

Remember staying healthy is a process, every step counts. One meal won’t matter, skipping a workout isn’t going to hurt you, but your daily habits do make a difference. Even the smallest changes add up.

Change your mind, change your health,

Shayla