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Even a Little Exercise May Help Stave Off Dementia


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FRIDAY, Aug. 26, 2016 (HealthDay News) -- Couch potatoes have a higher risk of developing dementia in old age, a new study reports.

Seniors who get little to no exercise have a 50 percent greater risk of dementia compared with those who regularly take part in moderate or heavy amounts of physical activity, the researchers found.

Moderate physical activity can include walking briskly, bicycling slower than 10 miles an hour, ballroom dancing or gardening, according to the U.S. Centers for Disease Control and Prevention.

"It doesn't require intensive physical activity to decrease risk of dementia," said senior researcher Dr. Zaldy Tan. He is medical director of the Alzheimer's and Dementia Care Program at University of California, Los Angeles. "Even moderate amounts are fine."

Study participants aged 75 or older gained the most protective benefit from exercise against the onset of dementia, the findings showed.

"The message here is that you're never too old to exercise and gain benefit from it," Tan said. "These patients derive the most benefit from exercise because they are the ones who are at the age of greatest risk for dementia."

Brain scans of participants showed those who exercise are better able to withstand the effects of aging on the brain, the study authors said.

With age, the brain tends to shrink. But people who regularly exercised tended to have larger brain volumes than those who were sedentary, Tan and his colleagues found.

The new study involved about 3,700 participants in the Framingham Heart Study, a federally funded health research project begun in 1948. All were 60 and older.

Researchers measured how often the participants exercised, and tracked them over a decade. During the study, 236 people developed dementia.

To see how physical activity might have affected dementia risk, the researchers broke the study population down into fifths that ranged from sedentary to highly active.

The one-fifth containing the most sedentary people were 50 percent more likely to develop dementia than the other four-fifths, the investigators found. In other words, even a little exercise helped.

The research team also compared physical activity to brain scans taken of about 2,000 study participants, and found a direct connection between exercise and brain size as people aged. Those who worked out had more total brain volume.

There are several theories why exercise might help brain health. Increased blood flow caused by physical activity might "beef up" the brain, increasing its volume and promoting the growth of additional neurons, said Dr. Malaz Boustani. He is research director of the Healthy Aging Brain Center at the Indiana University Center for Aging Research and a spokesman for the American Federation for Aging Research.

"Physical exercise might end up leading to increased density of the connections between the neurons and create alternative pathways for signals" that might otherwise be impeded due to age-related brain shrinkage, he added.

Boustani likened this process to a street system in a city. The more alternative routes are available to drivers, the less likely it is that a blockage on one street will lead to a city-wide traffic jam.

Exercise also promotes secretion of helpful brain chemicals such as brain-derived neurotrophic factor (BDNF). Tan explained that "BDNF actually encourages the growth of new neurons, and the preservation of those we already have."

Heather Snyder, senior director of medical and scientific operations for the Alzheimer's Association, said that the true answer is likely a combination of factors related to exercise.

"It's likely there are multiple benefits, and they all funnel together," Snyder said.

According to Boustani, these results support other studies that have shown an association between exercise and protection against dementia, but clinical trials aimed at proving a definite link have so far been disappointing.

"When we take it to the next step and start doing experiments, randomizing patients to physical exercise versus no physical exercise and see if that will protect their brain, the story becomes a little bit muddy and unclear," he said.

Regardless, Boustani said he prescribes moderate intensity physical exercise to his patients as one way to preserve their brain health -- 5,000 steps a day for about a month, increasing to 10,000 steps over time.

"Given that there's no harm, and there's a possible benefit to the brain that hasn't been fully explained, I work with my patients and their families to help improve their physical activity," he said.

The findings were published online recently in Journals of Gerontology: Medical Sciences.

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      Find joy in the little things
      "You can't look to…anything from the outside to fill you up," Jennifer Garner told O, The Oprah Magazine. "You have to find it in the small things in everyday life—which I do a million times a day: a hot cup of tea, a hummingbird. Stop, take that in, receive it, get joy from it." —Jennifer Garner
      Connect
      As Lily Collins explained to Seventeen magazine, "It's important to relate to one another about issues that you're having, because the second you open up and someone else says, 'Oh, me too. I feel the same way,' then all of a sudden, you feel more at peace with yourself and you can feel more confident with who you are." —Lily Collins
      Take a hiatus
      At the end of last summer, Selena Gomez announced she was taking time off for herself. "I want to be proactive and focus on maintaining my health and happiness," she explained in a statement. It was later reported, that she checked into a Tennessee rehab facility to make her mental wellness top priority. Gomez's vocal support for self-care marked a shift in the collective dialogue, homing in on the need to take time for ourselves. —Selena Gomez
      Carve quality time with your kids
      "If I make my kids something delicious and we sit down to eat it, and I put my phone away and I really listen, that is such money in the bank," 43-year-old Gwyneth Paltrow told Self. Balancing a career with motherhood isn't easy for anyone, but it's a juggling act Paltrow has come to relish. "It's a fantastic age," she says, of being 44. "You can still find yourself at a party at 3 a.m., but you also know enough about who you are and how that informs the choices you make." —Gwyneth Paltrow
      Purpose, not perfection
      "It's really about changing the conversation. It's not about perfection. It's about purpose," the singing sensation told Elle U.K. "We have to care about our bodies and what we put in them. Women have to take the time to focus on our mental health—take time for self, for the spiritual, without feeling guilty or selfish. The world will see you the way you see you, and treat you the way you treat yourself." —Beyoncé
      Food is fuel
      "Getting busy and realizing that food was fuel and simply getting older," said Lena Dunham in People was the key to body acceptance. "I really feel good with my size now," she said. "I know when I say that people are like, 'mm-hmm,' but I just do! It used to be when I went into a room with all thin women I felt like, what's wrong with me? Now I just feel special." —Lena Dunham
      http://www.mindbodygreen.com/0-28822/9-celebrity-self-care-tips-youll-definitely-want-to-steal.html?utm_source=mbg&utm_medium=email&utm_content=daily&utm_campaign=170215
    • Guest Nicole
      By Guest Nicole
      Being mistreated at work can make people take out their frustrations on loved ones at home. But a new study suggests that getting more exercise and sleep may help people better cope with those negative emotions by leaving them at work, where they belong.
      People who burned more calories on a daily basis—by doing the equivalent of a long walk or swim—were less likely to take out their anger about work issues on people they lived with, the researchers found in the new study, which was published in the Journal of Applied Psychology.
      The researchers used activity trackers to record sleep patterns and physical activity of 118 graduate students with full-time jobs. Each participant, and one person he or she lived with, also completed surveys about sleep, exercise and feelings of mistreatment at home or work.
      Previous research shows that employees who are belittled or insulted by colleagues are likely to vent their frustrations and behave angrily toward people outside of work, says study co-author Shannon Taylor, a management professor at the University of Central Florida's College of Business.
      The new study backs up this idea, but offers a bit of good news, as well: Employees who averaged more than 10,500 steps a day or burned at least 2,100 calories were less likely to mistreat their cohabitants than those who averaged fewer steps or burned fewer calories.
      The researchers even calculated the exact energy expenditure needed to protect against work-to-home emotional spillover. Burning an additional 587 calories, the equivalent of a 90-minute brisk walk or an hour-long swim for a 195-pound male, can “substantially reduce the harmful effects of workplace undermining,” they wrote.
      The findings also revealed that when employees felt they had a bad night’s sleep because of work issues, they were more likely to be grouchy at home. “When you’re tired, you’re either less able or less motivated to regulate yourself,” says co-author Larissa Barber, professor of psychology at Northern Illinois University.
      Physical activity seems to counterbalance poor sleep, Barber says, because it promotes healthy brain functions needed to properly regulate emotions and behavior. “This study suggests that high amounts of exercise can be at least one way to compensate for sleep troubles that lead to negative behaviors at home,” she says.
      Barber acknowledges that finding time to work out and get a full night’s sleep can be difficult when work pressures are mounting—and that often, job stress can directly relate to sleep quality. (Her previous research suggests that not only can a bad day at the office keep us up at night, but that poor sleep can also affect how we interpret events at work.)
      But, she says, making the effort to burn some extra calories—and blow off some steam—can be worth it. It’s not only good for you, says Taylor, but it can benefit the people you live with as well.
      “I would advise people to think of sleep and exercise from an investment perspective rather than another task on the to-do list,” Barber says. “It may seem like more work upfront, but the boost in motivation and energy can help you avoid sinking deeper into workplace stress and productivity problems.”

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    • folens  »  Eric Ouellet

      Bonjour Eric merci pour cet exposé.
      Bonne journée Michel
      1LE BATEAU.pdf
      · 0 replies
    • Eric Ouellet

      La sagesse est plus précieuse que l’or et la crainte envers Jéhovah est notre salut.
       
      La vraie sagesse de Dieu est un cadeau inestimable, car seul ceux qui obéissent et suivent ces préceptes en recoivent les bienfaits. En Psaume 111:10 déclare ceci: “La crainte de Jéhovah est le commencement de la sagesse.”
      Qu’est-ce que cela veut dire? La sagesse est la capacité d’utiliser efficacement sa connaissance et son intelligence pour résoudre un problème, éviter un danger, atteindre un objectif. Elle sous-entend un bon jugement. Le commencement, la première partie, le fondement de cette sagesse, c’est la crainte de Jéhovah. Pourquoi cela? Bien que toute création est l’œuvre de ses mains et dépend de lui. Il a accordé aux humains le libre arbitre, mais pas la faculté de diriger leurs pas avec succès sans tenir compte de sa direction (Josué 24:15; Jérémie 10:23). Nous ne connaîtrons le succès durable qu’à la condition de bien saisir ces idées fondamentales sur la vie, et de nous y conformer. Si notre connaissance de Jéhovah nous donne la ferme conviction que la volonté divine est promise au succès, et qu’il tiendra sa promesse de récompenser ses fidèles, alors la crainte pieuse nous poussera à agir sagement. — Proverbes 3:21-26; Hébreux 11:6.
      Prenons un exemple: Il y a quelques dizaines d’années, un jeune homme fréquentait l’université de Saskatchewan, au Canada. Au programme de sa formation figurait la biologie, et on lui a enseigné l’évolution. Après avoir été diplômé, il s’est spécialisé dans la physique nucléaire, profitant d’une bourse pour continuer ses études à l’université de Toronto. Au cours de ses études, il a constaté dans la structure des atomes révélaient des témoignages stupéfiants d’un ordre et d’une finalité extraordinaire . Mais personnes ne répondait pas à ces questions: Qui a conçu tout cela? Quand? Et pourquoi? Sans ces réponses, pouvait-il utiliser sagement ses connaissances dans un monde remplis interrogations ? Qu’est-ce qui le guiderait? Le nationalisme? Le désir de gratifications matérielles? Avait-il acquis la vraie sagesse?
      Peu après avoir été diplômé, cet homme ainsi que sa femme se sont mis à étudier la Bible avec les Témoins de Jéhovah. Dans la Parole de Dieu, ils ont peu à peu trouvé les réponses qui leur manquaient. Ils ont appris à connaître le Créateur, Jéhovah Dieu. En étudiant ce qui est arrivé à Moïse à la mer Rouge, à Daniel et à ses compagnons à Babylone, ils ont appris l’importance de craindre Dieu, et non les hommes (Exode 14:10-31; Daniel 3:8-30). Cette crainte pieuse mêlée d’un amour sincère pour Jéhovah a commencé à les animer. Rapidement, leur vie a changé. Enfin cet homme connaissait Celui dont il avait étudié l’œuvre en biologie. Il a progressivement compris le dessein de Celui dont il avait constaté la sagesse dans ses cours de physique. Au lieu d’employer sa connaissance à élaborer des instruments de destruction, il a choisi, avec sa femme, d’aider autrui à aimer Dieu et son prochain. Ils ont entrepris le service de prédicateurs du Royaume de Dieu à plein temps. Par la suite, ils ont suivi les cours de Galaad, l’École biblique de la Société Watchtower, et ont été nommés missionnaires.
      Bien entendu, tout le monde ne peut pas être missionnaire. Mais tous nous pouvons bénéficier de la sagesse fondée sur la crainte de Jéhovah. Si nous cultivons cette sagesse, nous ne consacrerons pas le meilleur de notre vie à étudier les philosophies humaines, qui n’échafaudent que des suppositions sur le but de la vie. Nous nous appliquerons à l’étude de la Bible, livre inspiré de Jéhovah Dieu, la Source de la vie, celui qui peut nous donner la vie éternelle (Psaume 36:9; Colossiens 2:8). Au lieu de nous rendre esclaves d’un système commercial chancelant, au bord de la ruine, nous écouterons Jéhovah, qui nous conseille de nous contenter de la nourriture et du vêtement, et d’accorder à nos relations avec lui la priorité dans notre existence (1 Timothée 6:8-12). Au lieu de nous comporter comme si notre avenir dépendait d’une belle situation dans le monde actuel, nous croirons la Parole de Jéhovah, qui nous affirme que le monde est en train de passer, de même que le désir du monde, alors que celui qui fait la volonté divine demeure pour toujours. — 1 Jean 2:17.
      Dans le livre de Proverbes 16:16, Salomon nous encourage par cette déclaration certaine: “Acquérir la sagesse [la sagesse qui commence par la crainte de Jéhovah], oh! combien cela vaut mieux que l’or! Et acquérir l’intelligence est préférable à l’argent.” Poussés par cette sagesse et cette intelligence, nous considérerons l’accomplissement de la volonté de Dieu comme le premier centre d’intérêt de notre vie. Et quelle activité Dieu a-t-il confiée à ses Témoins en cette période de l’histoire humaine? Faire connaître son Royaume par la prédication et aider les personnes sincères à devenir de vrais disciples de Jésus Christ (Matthieu 24:14; 28:19, 20). Il s’agit d’une activité dont on retire une satisfaction véritable et un grand bonheur. C’est donc à propos que la Bible dit: “Heureux l’homme qui a trouvé la sagesse, et l’homme qui acquiert le discernement.” — Proverbes 3:13.
      Elle nous retient de commettre le mal
      Un deuxième bienfait que nous procure la crainte de Dieu est qu’elle nous retient de commettre le mal. Celui qui respecte profondément Dieu ne détermine pas par lui-même ce qui est bien et mal. Il ne tient pas pour mauvais ce que Dieu déclare bon, ni ne considère comme bon ce que Dieu déclare mauvais (Psaume 37:1, 27; Ésaïe 5:20, 21). De plus, celui que motive la crainte pieuse ne se contente pas de savoir ce que Jéhovah déclare bon ou mauvais. Une telle personne aime ce que Jéhovah aime et elle hait ce que Jéhovah hait. En conséquence, elle agit en harmonie avec les préceptes divins. Ainsi, comme le dit Proverbes 16:6, “par la crainte de Jéhovah, on se détourne du mal”. Cette crainte pieuse devient une motivation puissante qui permet d’atteindre des résultats qu’on n’obtiendrait pas même si une personne commence tout juste à l’éprouver, la crainte pieuse peut lui donner le courage de ne pas faire quelque chose qu’elle regretterait le restant de ses jours. Au Mexique, par exemple, une femme enceinte a demandé à une chrétienne Témoin de Jéhovah ce qu’elle pensait de l’avortement. La chrétienne lui a lu plusieurs versets bibliques, puis lui a tenu ce raisonnement: “Pour le Créateur, la vie est très importante, même la vie de ceux qui ne sont pas encore nés.” (Exode 21:22, 23; Psaume 139:13-16). Des examens laissaient entendre que le bébé serait anormal. Néanmoins, après ce qu’elle avait vu dans la Parole de Dieu, cette femme a décidé de garder son enfant. Son médecin a refusé de la revoir, et son mari l’a menacée de la quitter, mais elle a tenu bon. Elle a finalement donné naissance à une magnifique petite fille, normale et en bonne santé. Par gratitude, elle a recherché les Témoins et s’est mise à étudier la Parole de Dieu avec eux. Moins d’un an après, son mari et elle se faisaient baptiser. Quelques années plus tard, à une assemblée de district, tous deux ont été enchantés de rencontrer la chrétienne qui avait parlé à la femme la première fois. Ils lui ont présenté leur jolie fillette de quatre ans. Incontestablement, le respect de Dieu et le désir puissant de ne pas lui déplaire exercent une grande influence.
      La crainte pieuse peut nous garder d’un grand nombre de mauvaises actions (2 Corinthiens 7:1). Cultivée avec soin, elle est capable d’aider quelqu’un à mettre un terme à des péchés cachés, connus de lui seul et de Jéhovah. Elle peut l’aider à se libérer de la dépendance de l’alcool ou de la drogue. Un ancien drogué d’Afrique du Sud a raconté: “Au fur et à mesure que j’apprenais à connaître Dieu, la crainte de le décevoir ou de lui déplaire grandissait en moi. Je savais qu’il m’observait, et je désirais ardemment son approbation. Cela m’a incité à me débarrasser de la drogue qui était en ma possession en la jetant dans les toilettes.” La crainte pieuse a aidé des milliers de personnes de la même manière. — Proverbes 5:21; 15:3.
      La crainte salutaire de Dieu nous préserve également de la crainte de l’homme. La plupart des humains connaissent, à des degrés divers, la crainte de l’homme. Les apôtres de Jésus Christ l’ont abandonné et se sont enfuis lorsque les soldats se sont emparés de lui dans le jardin de Gethsémané. Plus tard, dans la cour du grand prêtre, désarçonné et en proie à la crainte, Pierre a nié faire partie des disciples de Jésus et même le connaître (Marc 14:48-50, 66-72; Jean 18:15-27). Mais grâce à l’aide qu’ils ont reçue, les apôtres ont retrouvé leur équilibre spirituel. Par contre, aux jours du roi Jéhoïakim, Urie, fils de Schémaïah, fut terrassé par la crainte au point d’abandonner son service de prophète de Jéhovah et de fuir le pays, ce qui ne l’empêcha pas d’être capturé et tué. — Jérémie 26:20-23.
      Comment vaincre la crainte de l’homme? 
      Après nous avoir prévenus que “trembler devant les hommes, voilà ce qui tend un piège”, Proverbes 29:25 ajoute: “Mais celui qui se confie en Jéhovah sera protégé.” La réponse tient donc dans la confiance en Jéhovah. Cette confiance s’appuie sur la connaissance et l’expérience. L’étude de sa Parole nous démontre que les voies de Jéhovah sont droites. Nous découvrons des événements attestant qu’il est digne de confiance, que ses promesses sont sûres (y compris celle de la résurrection), qu’il est amour et qu’il est tout-puissant. Lorsqu’ensuite nous agissons conformément à cette connaissance, accomplissant ce que Jéhovah demande et rejetant fermement ce qu’il condamne, nous commençons à constater dans notre propre cas qu’il prend soin de ses serviteurs avec amour et que l’on peut compter sur lui. Nous acquérons personnellement la certitude que sa puissance est à l’œuvre pour que s’accomplisse sa volonté. Notre confiance en lui s’accroît, de même que notre amour pour lui et notre désir sincère de ne pas lui déplaire. Cette confiance est bâtie sur un fondement solide. Elle est un rempart contre la crainte de l’homme.
      Notre confiance en Jéhovah, alliée à la crainte pieuse, nous rendra fermes en faveur du bien dans le cas où un employeur menacerait de nous renvoyer si nous refusions de participer à des pratiques commerciales malhonnêtes (voir Michée 6:11, 12). Grâce à cette crainte pieuse, des milliers de chrétiens persévèrent dans le vrai culte malgré l’opposition de membres de leur famille. Elle donne aussi aux jeunes le courage de se faire connaître comme Témoins de Jéhovah à l’école, et elle les affermit face aux moqueries de leurs camarades de classe qui méprisent les principes bibliques. Ainsi, une adolescente Témoin de Jéhovah a dit: “Ce qu’ils pensent m’est bien égal. L’important, c’est ce que pense Jéhovah.”
      La même conviction donne aux vrais chrétiens la force de rester attachés aux voies de Jéhovah lorsque leur vie est en jeu. Ils savent qu’ils risquent d’être persécutés par le monde. Ils sont conscients que les apôtres ont été fouettés et que même Jésus Christ a été frappé et tué par des hommes méchants (Marc 14:65; 15:15-39; Actes 5:40; voir aussi Daniel 3:16-18). Mais les serviteurs de Jéhovah sont assurés qu’il peut leur donner la force d’endurer, qu’avec son aide ils peuvent remporter la victoire, que Jéhovah récompensera sans faute ses fidèles, si besoin en les ressuscitant dans son monde nouveau. Leur amour pour Dieu ajouté à la crainte pieuse les pousse puissamment à éviter toute action qui pourrait lui déplaire.
      C’est parce qu’ils étaient animés d’une telle motivation que les Témoins de Jéhovah ont supporté les horreurs des camps de concentration nazis dans les années 30 et 40. Ils ont pris à cœur le conseil de Jésus consigné en Luc 12:4, 5: “D’autre part, je vous le dis à vous, mes amis: Ne craignez pas ceux qui tuent le corps, et qui après cela ne peuvent rien faire de plus. Mais je vais vous indiquer qui vous devez craindre: craignez celui qui, après avoir tué, a le pouvoir de jeter dans la Géhenne. Oui, je vous le dis, Celui-là, craignez-le.” Par exemple, Gustav Auschner, un Témoin qui avait été interné dans le camp de concentration de Sachsenhausen, a écrit plus tard: ‘Les SS ont exécuté August Dickmann et ont menacé de nous passer tous par les armes si nous refusions de signer un document par lequel nous abjurions notre foi. Pas un seul n’a signé. Notre crainte de déplaire à Jéhovah était plus forte que la crainte de leurs balles.’ La crainte de l’homme mène aux compromis, mais la crainte de Dieu nous affermit pour faire le bien.
      La préservation de la vie
      Noé a connu les derniers jours du monde antédiluvien. Jéhovah avait décidé de détruire le monde d’alors en raison de la méchanceté des humains. Toutefois, en attendant, Noé a vécu dans un monde où régnaient la violence, l’immoralité sexuelle choquante et le mépris de la volonté divine. Noé a prêché la justice, et pourtant “ils ne s’aperçurent de rien jusqu’à ce que le déluge vînt et les emportât tous”. (Matthieu 24:39.) Noé n’a cependant pas renoncé à l’activité que Dieu lui avait confiée. Il fit “selon tout ce que Dieu lui avait ordonné. Ainsi fit-il”. (Genèse 6:22.) Qu’est-ce qui a permis à Noé, année après année et jusqu’au déluge, de toujours agir comme il convenait? Hébreux 11:7 répond: “Par la foi, Noé, divinement averti de choses qu’on ne voyait pas encore, fit montre d’une crainte pieuse.” Pour cette raison, sa femme, ses fils, leurs femmes et lui ont été sauvés du déluge.
       Notre époque ressemble de bien des manières à celle de Noé (Luc 17:26, 27). De nouveau un avertissement est lancé. Révélation 14:6, 7 parle d’un ange qui vole au milieu du ciel et invite les gens de toute nation et tribu et langue à ‘craindre Dieu et à lui donner gloire’. Quel que puisse être le comportement du monde autour de vous, obéissez à ces paroles, puis transmettez l’invitation à autrui. À l’instar de Noé, agissons avec foi et manifestons une crainte pieuse. Par cela, des vies peuvent être sauvées: la vôtre et celle de nombre de vos semblables. Lorsque nous considérons les bienfaits dont profitent ceux qui craignent le vrai Dieu, nous ne pouvons que souscrire aux paroles du psalmiste divinement inspiré qui chanta: 
      “Heureux est l’homme qui craint Jéhovah, dans les commandements de qui il prend grand plaisir!” — Psaume 112:1.

      · 0 replies
    • Darlene  »  T.B. (Twyla)

      I can not open study material 
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    • Darlene  »  T.B. (Twyla)

      Can not open weekly study material 
      · 3 replies
    • Deborah T. Calloway  »  T.B. (Twyla)

      Thank you so much for the meeting work book. I really appreciate your hard work 
      · 0 replies
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