Resistance, Your Way

We’ve talked before about the importance of resistance training:

Resistance Is Useful! (Especially As We Get Older)

And we’ve even talked about how to make resistance training more effective:

HIIT, But Make It HIRT

(High Intensity Interval Training, but make it High Intensity Resistance Training)

Which resistance training exercises are best?

There are two reasonable correct answers here:

1. The resistance training exercises that you will actually do (because it’s no good knowing the best exercise ever if you’re not going to do it because it is in some way offputting to you)
2. The resistance training exercises that will prevent you from getting a broken bone in the event of some accident or incident

This latter is interesting, because when people think resistance training, the usually immediate go-to exercises are often things like the bench press, or the chest machine in the gym.

But ask yourself: how often do we hear about some friend or relative who in their old age has broken their humerus?

It can happen, for sure, but it’s not as often as breaking a hip, a tarsal (ankle bones), or a carpal (wrist bones).

So, how can we train to make those bones strong?

Strong bones grow under strong muscles

When archaeologists dig up a skeleton from a thousand years ago, one of the occupations that’s easy to recognize is an archer. Why?

An archer has an unusual frequent exercise: pushing with their left arm while pulling with their right arm. This will strengthen different muscles on each side, and thus, increase bone density in different places on each arm. The left first metacarpal and right first and second metacarpals and phalanges are also a giveaway.

This is because: one cannot grow strong muscles on weak bones (or else the muscles would just break the bones), so training muscles will force the body to strengthen the relevant bones.

So: if you want strong bones, train the muscles attached to those bones

This answers the question of “how am I supposed to exercise my hips” etc.

Weights, bodyweight, resistance bands

If you go to the gym, there’s a machine for everything, and a member of gym staff will be able to advise which of their machines will strengthen which muscles.

If you train with free weights at home:

• Wrist curls (forearm supported and stationary, lifting a dumbbell in your hand, palm-upwards) will strengthen the wrist
• The farmer’s walk (carrying a heavy weight in each hand) will also strengthen your wrist
  • A modified version of this involves holding the weight with just your fingertips, and then raising and lowering it by curling and uncurling your fingers)
• Lateral leg raises (you will need ankle-weights for this) will strengthen your ankles and your hips, as will hip abductions (as in today’s featured video), especially with a weight attached.
• Ankle raises (going up on your tip-toes and down again, repeat) while holding weights in your hands will strengthen your ankles

If you don’t like weights:

• Press-ups will strengthen your wrists
  • Fingertip press-ups are even better: to do these, do your press-ups as normal, except that the only parts of your hands in contact with the ground are your fingertips
  • This same exercise can be done the other way around, by doing pull-ups
  • And that same “even better” works by doing pull-ups, but holding the bar only with one’s fingertips, and curling one’s fingers to raise oneself up
• Lateral leg raises and hip abductions can be done with a resistance band instead of with weights. The great thing about these is that whereas weights are a fixed weight, resistance bands will always provide the right amount of resistance (because if it’s too easy, you just raise your leg further until it becomes difficult again, since the resistance offered is proportional to how much tension the band is under).

Remember, resistance training is still resistance training even if “all” you’re resisting is gravity!

If it fells like work, then it’s working

As for the rest of preparing to get older?

Check out:

Training Mobility Ready For Later Life

Take care!

Does It Come In A Pill?

For any as yet unfamiliar with the Mediterranean diet, you may be wondering what it involves, beyond a general expectation that it’s a diet popularly enjoyed in the Mediterranean. What image comes to mind?

We’re willing to bet that tomatoes feature (great source of lycopene, by the way, and if you’re not getting lycopene, you’re missing out), but what else?

• Salads, perhaps? Vegetables, olives? Olive oil, yea or nay?
• Bread? Pasta? Prosciutto, salami? Cheese?
• Pizza but only if it’s Romana style, not Chicago?
• Pan-seared liver, with some fava beans and a nice Chianti?

In fact, the Mediterranean diet is quite clear on all these questions, so to read about these and more (including a “this yes, that no” list), see:

What Is The Mediterranean Diet, And What Is It Good For?

So, how do we get that in a pill?

A plucky band of researchers, Dr. Chiara de Lucia et al. (quite a lot of “et al.”; nine listed authors on the study), wondered to what extent the benefits of the Mediterranean diet come from the fact that the Mediterranean diet is very rich in polyphenols, and set about testing that, by putting the same polyphenols in capsule form, and running a randomized, double-blind, placebo-controlled, crossover clinical intervention trial.

Now, polyphenols are not the only reason the Mediterranean diet is great; there are also other considerations, such as:

• a great macronutrient balance with lots of fiber, healthy fats, moderate carbs, and protein from select sources
• the absence or at least very low presence of a lot of harmful substances such as refined seed oils, added sugars, refined carbohydrates, and the like (“but pasta” yes pasta; in moderation and wholegrain and served with extra sources of fiber and healthy fats, all of which slow down the absorption of the carbs)

…but polyphenols are admittedly very important too; we wrote about some common aspects of them here:

Tasty Polyphenols: Enjoy Bitter Foods For Your Heart & Brain

As for what Dr. de Lucia et al. put into the capsule, behold…

The ingredients:

1. Apple Extract 10.0%
2. Pomegranate Extract 10.0%
3. Tomato Powder 2.5%
4. Beet, Spray Dried 2.5%
5. Olive Extract 7.5%
6. Rosemary Extract 7.5%
7. Green Coffee Bean Extract (CA) 7.5%
8. Kale, Freeze Dried 2.5%
9. Onion Extract 10.0%
10. Ginger Extract 10.0%
11. Grapefruit Extract 2.5%
12. Carrot, Air Dried 2.5%
13. Grape Skin Extract 17.5%
14. Blueberry Extract 2.5%
15. Currant, Freeze Dried 2.5%
16. Elderberry, Freeze Dried 2.5%

And the relevant phytochemicals they contain:

• Quercetin
• Luteolin
• Catechins
• Punicalagins
• Phloretin
• Ellagic Acid
• Naringin
• Apigenin
• Isorhamnetin
• Chlorogenic Acids
• Rosmarinic Acid
• Anthocyanins
• Kaempferol
• Proanthocyanidins
• Myricetin
• Betanin

And what, you may wonder, did they find? Well, first let’s briefly summarise the setup of the study:

They took volunteers (n=30), average age 67, BMI >25, without serious health complaints, not taking other supplements, not vegetarian or vegan, not consuming >5 cups of coffee per day, and various other stipulations like that, to create a fairly homogenous study group who were expected to respond well to the intervention. In contrast, someone who takes antioxidant supplements, already eats many different color plants per day, and drinks 10 cups of coffee, probably already has a lot of antioxidant activity going on, and someone with a lower BMI will generally have lower resting levels of inflammatory markers, so it’s harder to see a change, proportionally.

About those inflammatory markers: that’s what they were testing, to see whether the intervention “worked”; essentially, did the levels of inflammatory markers go up or down (up is bad; down is good).

For more on inflammation, by the way, see:

How to Prevent (or Reduce) Inflammation

…which also explains what it actually is, and some important nuances about it.

Back to the study…

They gave half the participants the supplement for a week and the other half placebo; had a week’s gap as a “washout”, then repeated it, switching the groups, taking blood samples before and after each stage.

What they found:

The group taking the supplement had lower inflammatory markers after a week of taking it, while the group taking the placebo had relatively higher inflammatory markers after a week of taking it; this trend was preserved across both groups (i.e., when they switched roles for the second half).

The results were very significant (p=0.01 or thereabouts), and yet at the same time, quite modest (i.e. the supplement made a very reliable, very small difference), probably because of the small dose (150mg) and small intervention period (1 week).

What the researchers concluded from this

The researchers concluded that this was a success; the study had been primarily to provide proof of principle, not to rock the world. Now they want the experiment to be repeated with larger sample sizes, greater heterogeneity, larger doses, and longer intervention periods.

This is all very reasonable and good science.

Read in full: A Randomised, Double-Blind, Placebo-Controlled, Cross-Over Clinical Trial to Evaluate the Biological Effects and Safety of a Polyphenol Supplement on Healthy Ageing

What we conclude from this

That ingredients list makes for a good shopping list!

Well, not the extracts they listed, necessarily, but rather those actual fruits, vegetables, etc.

If nine top scientists (anti-aging specialists, neurobiologists, pharmacologists, and at least one professor of applied statistics) came to the conclusion that to get the absolute most bang-for-buck possible, those are the plants to get the phytochemicals from, then we’re not going to ignore that.

So, take another list above and ask yourself: how many of those 16 foods do you eat regularly, and could you work the others in?

Want to make your Mediterranean diet even better?

While the Mediterranean diet is a top-tier catch-all, it can be tweaked for specific areas of health, for example giving it an extra focus on heart health, or brain health, or being anti-inflammatory, or being especially gut healthy:

Four Ways To Upgrade The Mediterranean

Enjoy!