We've said, "sitting is the new smoking". While that might sound dramatic, a growing body of research is connecting our increasingly sedentary lifestyles to a whole host of health issues. Now, it seems we might be able to add another one to the list – a lower risk of Alzheimer's disease.
A recent study has shed light on a fascinating link between how much we sit and our brain health. While we've long known that physical activity is good for the brain, this research suggests that simply reducing the amount of time we spend on our behinds, regardless of intense exercise, could be a key factor in protecting against Alzheimer's.
Many of us spend hours upon hours glued to desks, cars, and couches. This prolonged inactivity can have several negative impacts on our bodies that, in turn, affect our brains.
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Reduced Blood Flow: Sitting for long periods can slow down blood circulation. Our brains need a constant, vigorous supply of oxygen and nutrients carried by blood to function optimally and clear out waste products.
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Inflammation: A sedentary lifestyle is often associated with increased inflammation throughout the body. Chronic inflammation is increasingly recognized as a contributor to various neurodegenerative diseases, including Alzheimer's.
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Metabolic Health: Too much sitting can negatively impact our metabolic health, leading to issues like insulin resistance and obesity. These conditions are known risk factors for cognitive decline and Alzheimer's.
The takeaway from this new research isn't just "go exercise more" (although that's always a good idea!), but about breaking up those long periods of inactivity. This means you don't necessarily need to become a marathon runner overnight to see potential benefits.
Small, consistent changes will do the trick.
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Take frequent breaks: Move for 5-10 minutes every hour. Stretch, walk around, or do some light chores.
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Stand more: If you have a desk job, consider a standing desk or find opportunities to stand during meetings or phone calls.
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Walk whenever possible: Choose stairs over elevators, park further away, or walk to run errands if they're close by.
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Make screen time active: Instead of collapsing on the couch to watch TV, try doing some light exercises, stretching, or even walking in place during commercials.
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Get up and move during commercials: When your favorite show goes to a commercial, use that as your cue to stand up and move around.
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Incorporate active hobbies: Find activities you enjoy that keep you on your feet, whether gardening, dancing, or playing with your kids or grandkids.
While research is always ongoing, the message is clear: our daily habits play a significant role in our long-term brain health. By making a conscious effort to sit less and move more throughout the day, we may be taking a decisive step toward lowering our risk of Alzheimer's disease and keeping our brains sharper for longer.
Sources:
https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/sitting/faq-20058005
https://www.verywellhealth.com/sitting-down-8629219
https://diabetes.org/health-wellness/fitness/break-sitting-streak
