Are core exercises really helpful? How stress can lead to cognitive decline?
Q: I have shoulder, neck and lower-back pain, and my general physician suggested that I exercise to improve my core strength. Am I adding even more stress to my muscles to avoid pain? What's your take on core exercises? - Tim H., Mentor, Ohio
A: You have a wise doctor. Instead of loading you up with pain meds or suggesting unnecessary procedures, your physician is directing you to the first line of defense for everyday shoulder, neck and low-back pain: physical therapy coupled with core strengthening.
Strengthening deep and shallow core muscles holds your body upright and tones your belly muscles. That, in turn, creates spinal stability, improves posture, boosts balance and takes strain off the neck, back and shoulders. When your core muscles can't do their job, other body parts take up the slack and they end up strained and pulled out of place.
The Cleveland Clinic's fitness specialist, Ryan Sidak, puts it concisely: "Having a strong core makes everything easier." His recommendation is to try these two exercises:
Low plank - targeting abdominal muscles and spinal erectors around your lower back: Stretch out on a mat face down. With elbows bent at a 90-degree angle in line with your shoulders, raise yourself up onto toes and forearms. Squeeze your glutes and suck your belly button toward your spine. Maintain a straight line from the crown of your head to your heels. Hold for 20 seconds, if possible. If not, do what you can and build up slowly; aim for 30 seconds.
Superman - toning the lumbar region of the spine: On a mat, lie on your stomach with your feet together and your arms stretched straight out above your head. Raise your left arm and right leg, keeping your neck aligned with your spine. Hold for 2-3 seconds; relax. Alternate sides, doing 8 to 10 reps per side. Take it slow and steady; you will get stronger and have less pain.
Q: I'm worried about losing my mind as I get older. I'm 55 now. My mom had dementia in her 80s, and it scares me to death! I exercise every day, eat carefully, do volunteer work and get regular checkups. But I'm worried that it's not enough. Suggestions? - Liz G., Richmond, Virginia
A: Various forms of dementia are increasingly common and, yes, scary. According to the Centers for Disease Control and Prevention, death rates from Alzheimer's disease increased 55 percent between 1999 and 2014, and it's predicted that by age 85 at least half of folks will develop some form of dementia.
However, over 80 - maybe 90 - percent of most forms of dementia are the result of long-term lifestyle choices that lead to cardiovascular problems, obesity and chronic bodywide inflammation. These conditions can cause a cascade of physical changes that make the brain slow down, misfire or mis-sort information.
Fortunately, by doing what you're doing - eating healthfully, getting consistent physical exercise, regular checkups and staying engaged (try some cognitive training too) - you're lowering your risk for cognitive decline.
But your stress response (and you sound pretty stressed) can reduce the benefits of your good lifestyle choices. Stanford researchers, writing in Cell Metabolism, found that chronic stress promotes weight gain by causing your body's progenitor and stem cells to turn into fat cells! If you accumulate excess fat, especially around the belly, it is a trigger for brain-damaging inflammation.
One research team in Sweden observed in a 38-year study of 800 women that "psychosocial stressors in midlife were associated with increased incidence of Alzheimer's disease."
So, add a regular meditation routine (your new stress response) to your healthful habits. A new study in the Journal of Cognitive Enhancement found that people who meditate regularly over time are better able to cope with stressors. Then there's a good chance that you'll feel calmer and lose unwanted pounds while at the same time reducing your risk of cognition problems.
Distributed by King Features Syndicate, Inc.
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