A Surprising Extra Way Exercise Fights Dementia
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We often say “what’s good for your heart is good for your brain”, because the former feeds the latter (with oxygen and nutrients) and helps clear away detritus. It can’t do that without good circulation.
For that reason, we have written such articles as: What’s Your Vascular Dementia Risk? ← includes actual numbers and a risk calculator tool and things like that 😎
And it’s not just cardio! It’s been established that doing strength-training (for example, lifting weights or doing calisthenics) can improve brain health too; see: Can Strength Training Fight Dementia?
For more on how each approach offers different benefits, see: Cardio vs Strength Training: Which Is Better For Brain Health? ← it depends on which aspect(s) of brain health!
But today, we’ll be looking at some new science shining light on a newly-discovered mechanism of action:
Mitochondrial migration
When your body moves, so do your mitochondria! Not just in the sense of “your body is made of cells, and those cells contain mitochondria, so they move with everything else”, but in the sense of “they migrate from cell to cell”.
Researchers (Dr. Toshiki Inaba et al.) examined how low-intensity exercise protects the brain after stroke and in dementia by triggering the transfer of mitochondria from muscle to brain cells via platelets.
How this happens: exercise increases mitochondrial production in muscle and blood, with platelets acting as carriers that deliver these mitochondria to neurons, oligodendrocytes, and astrocytes in the brain.
In mouse models (because the ethics board wouldn’t let the researchers dissect human participants’ brains after a study) they found that mice that performed treadmill exercise showed less white matter and myelin damage, better movement and memory, and fewer post-stroke complications than non-exercising mice.
This happened, the researchers discovered, because the transferred mitochondria helped brain cells survive low-oxygen conditions in damaged areas and the surrounding penumbra, facilitating repair and reducing neuroinflammation-related injury.
They also found that the migration of muscle-derived mitochondria improved the survival of neurons, astrocytes, and oligodendrocytes under oxygen–glucose deprivation and hypoxia (so, it improves the body’s defences against the threat in stroke and/or vascular dementia).
You can read the paper itself in full, here: Mitochondrial Intercellular Transfer via Platelets After Physical Training Exerts Neuro-Glial Protection Against Cerebral Ischemia
Can it be done without exercise? Maybe! The researchers hypothesize that mitochondrial transfer via platelet transfusion could allow frail or otherwise relevantly disabled patients to enjoy exercise-like neuroprotection without physical exertion.
But for now, exercise seems to be the best way.
The good news is, it doesn’t have to be a lot! This is consistent with what we wrote previously on the topic of light exercise and Alzheimer’s, here:
How Many Steps Per Day To Beat Alzheimer’s? (A Lot Fewer Than You Might Think)
However, if you do want to supplement your exercise with other methods of improving your mitochondrial mobility and thus general good health, then do check out:
7 Ways To Boost Mitochondrial Health To Fight Disease
Want to learn more?
For a much deeper dive, you might like this book that we reviewed a little while back:
Take care!
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If You Only Do One Stretch, Make It This One
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Flexibility coach Liv Townsend explains why (and how) this stretch gives most “bang for buck”:
The longest lunge
Not all stretches give the same return, and if only one stretch were allowed for life, then in Liv’s opinion, “the longest lunge” would be the most effective choice for overall mobility.
There are three reasons:
- Maximum value: it stretches multiple tight muscle groups at once, primarily your hamstrings on the front leg and your hip flexors on the back leg, with optional shoulder and latissiumus dorsi involvement if your arms are raised.
- Progressive overload: unlike many stretches, the longest lunge can be made harder over time by lengthening your stance or adding external load, allowing flexibility to improve through the same principles used in strength training.
- Active stretching: the muscles being stretched are also contracting, meaning they are strengthened in the lengthened position, which makes flexibility usable and functional rather than passive.
How to set it up: start in a low lunge, slide your back knee backwards and your front foot forwards conservatively, keep your hips square, tuck your back toes, lift your back knee, and keep your torso upright.
What to focus on: squeeze your glutes on the back leg, press your front foot into the floor, think of your back thigh lifting away from the floor, and keep your pelvis low while maintaining control.
By the numbers: hold for 10 seconds, pause briefly, repeat three times per side, perform the sequence two to three times per week, for a total of about 3–4 minutes per session.
As with any exercise, consistency is key, and in this case, consistent practice leads to particularly rapid and noticeable improvements in mobility, faster than most traditional stretching routines.
For more on all of this, plus visual demonstrations, enjoy:
Click Here If The Embedded Video Doesn’t Load Automatically!
Want to learn more?
You might also like:
Can’t Do The Middle Splits? Two Anatomy Tricks To Get You Deeper In Seconds
Take care!
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Compact Tai Chi – by Dr. Jesse Tsao
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A very frustrating thing when practicing tai chi, especially when learning, is the space typically required. We take a step this way and lunge that way and turn and now we’ve kicked a bookcase. Add a sword, and it’s goodnight to the light fixtures at the very least.
While a popular suggestion may be “do it outside”, we do not all have the luxury of living in a suitable climate. We also may prefer to practice in private, with no pressing urge to have an audience.
Tsao’s book, therefore, is very welcome. But how does he do it? The very notion of constriction is antithetical to tai chi, after all.
He takes the traditional forms, keeps the movements mostly the same, and simply changes the order of them. This way, the practitioner revolves around a central point. Occasionally, a movement will become a smaller circle than it was, but never in any way that would constrict movement.
Of course, an obvious question for any such book is “can one learn this from a book?” and the answer is complex, but we would lean towards yes, and insofar as one can learn any physical art from a book, this one does a fine job. It helps that it builds up progressively, too.
All in all, this book is a great choice for anyone who’s interested in taking up tai chi, and/but would like to do so without leaving their home.
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Planning a face lift? Why asking about your mental health doesn’t always hit the mark
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If you walk into a cosmetic surgeon’s office, you probably wouldn’t expect to be asked about your recent break-up or how you cope with stress.
But in Australia, that has been standard practice for nearly three years.
That’s after the Australian Health Practitioner Regulation Agency introduced mandatory mental health screening before cosmetic procedures. This includes cosmetic surgery, like a facelift, and non-surgical procedures including cosmetic injections and laser treatments.
This decision was part of a series of reforms designed to help keep patients safe. But it has also made the Australian cosmetic industry one of the most tightly regulated in the world.
So how effective have these reforms been, almost three years on? And are patients any better off?
Anna Shvets/Pexels Cosmetic medicine is booming in Australia
Each year, Australians spend more than A$1 billion on more than 500,000 cosmetic procedures. That means we spend more money on cosmetic medicine per capita than the United States.
In 2023, more than a third of Australians were considering having cosmetic surgery in the next decade. Interest is particularly strong among young women, with 54% of young Australian women considering cosmetic surgery at some point in their lives. Most people seeking surgery hope these elective procedures will improve their appearance or self-esteem.
After having cosmetic surgery, about 80–90% of patients are satisfied with the results. Many also report feeling better about their appearance up to five years after the procedure. Some studies also show cosmetic surgery improves patients’ mood and quality of life.
However, some patients may regret a cosmetic procedure or feel worse afterwards. This is why identifying vulnerable patients, especially those considering irreversible procedures, is crucial.
So, what’s the link between cosmetic surgery and mental health?
Research shows a patient’s psychological state before any cosmetic procedure affects how they feel after an operation. People with heightened symptoms of psychological distress, such as anxiety and depression, are more likely to be dissatisfied with the results of a cosmetic procedure. They are also more likely to find their recovery challenging and even experience more physical complications after surgery.
Certain psychological conditions have a greater impact on patients’ mental health after surgery. One example is body dysmorphic disorder, where people often obsess over perceived flaws in their appearance. These so-called flaws can be subtle or not apparent to others. As a result, these patients may look to cosmetic surgery as a way to fix their perceived flaws.
A 2022 review of related studies found up to 20% of patients requesting cosmetic procedures had body dysmorphic disorder. And our 2025 study shows about 12% of Australian cosmetic patients either have unrealistic expectations of cosmetic surgery or show symptoms of body dysmorphic disorder or psychological distress.
Many patients with body dysmorphic disorder still feel dissatisfied with their appearance after cosmetic treatment. This is because they often focus on the same perceived flaw or a completely different one. This can negatively impact their mental health and, in some cases, may lead patients to take legal action against surgeons for not delivering the desired result.
The reason for screening
Nearly three years ago, the Australian Health Practitioner Regulation Agency changed its guidelines about cosmetic procedures.
As a result, doctors who perform cosmetic procedures must screen patients for psychological conditions, such as body dysmorphic disorder. They can do this by conducting interviews or using tools such as a written questionnaire.
If doctors identify any concerns, they must refer patients to a psychologist, psychiatrist or GP before proceeding with treatment.
However, a recent national survey suggests the cosmetic industry is not embracing these reforms. This research shows 84% of plastic surgeons referred fewer than 5% of patients. This is far less than our research would indicate have body dysmorphic disorder. About 70% of plastic surgeons interviewed say they would not continue screening if it were not mandatory.
Some surgeons have made their concerns public. In 2024, one group of surgeons even took the Australian Health Practitioner Regulation Agency to court. They sought to overturn the new guidelines or establish other protections for patients.
From a patient’s perspective, mandatory screening may mean they can’t undergo cosmetic surgery. In our 2025 study involving more than 8,000 Australian cosmetic patients, we found people were much more hesitant to report mental health symptoms in a cosmetic clinic, compared to when completing the same questionnaire anonymously for research. This is likely because they felt they needed to “pass” psychological screening tests to receive cosmetic surgery. So, the self-reporting element of current questionnaires is a major limitation.
So, is psychological screening necessary?
The purpose of screening was never to exclude people from cosmetic treatment. Rather, it was designed to help practitioners and patients make informed decisions.
Almost half of people considering cosmetic procedures report mental health concerns. For most, this does not make them unsuitable candidates. But in certain cases, they may benefit from delaying a cosmetic procedure. This would give them time to seek additional psychological support or talk to a practitioner about what they should expect from cosmetic surgery.
Importantly, screening tools should not be used alone. Instead, they should be part of a broader assessment of a patient’s motivations, goals and overall wellbeing. This includes a discussion of how cosmetic surgery may positively or negatively affect their mental health.
But researchers, like ourselves, are working on new screening questionnaires to help surgeons more accurately assess a patient’s mindset and identify any psychological concerns before they have a cosmetic procedure. But we need more research to know if these will improve outcomes for patients and practitioners.
Yes, talking about your mental health with a cosmetic surgeon may feel uncomfortable. But it helps ensure any decision to change how you look comes from a place of stability, not distress.
Correction: this article originally stated examining patients’ mental health before any cosmetic procedure affects how they feel after an operation. This has been amended to say it’s their psychological state rather than the examination of it.
Toni Pikoos, Adjunct Research Fellow, Swinburne University of Technology; Federation University Australia and Ben Buchanan, Adjunct Research Fellow, School of Psychological Sciences, Monash University
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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Reduce Your Skin Tag Risk
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It’s Q&A Day at 10almonds!
Have a question or a request? We love to hear from you!
In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!
As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!
So, no question/request too big or small
❝As I get older, I seem to be increasingly prone to skin tags, which appear, seemingly out of nowhere, on my face, chest and back. My dermatologist happily burns them off – but is there anything I can do to prevent them?!❞
Not a lot! But, potentially something.
The main risk factor for skin tags is genetic, and you can’t change that in any easy way.
The other main risk factors are connected to each other:
Skin folds, and chafing
Skin tags mostly appear where chafing happens. This can be, for example:
- Inside joint articulations (especially groin and armpits)
- Between fat rolls (if you have them)
So, if you have fat rolls, then losing weight will also reduce the risk of skin tags.
Additionally, obesity and some often-related problems such as diabetes, hypertension, and an atherogenic lipid profile also increase the risk of skin tags (amongst other more serious things):
See: Association of Skin Tag with Metabolic Syndrome and its Components
As for the chafing, this can be reduced in various ways, including:
- losing weight if (and only if) you are carrying excess weight
- dressing against chafing (consider your underwear choices, for example)
- keeping hair in the armpits and groin (it’s part of what it’s there for)
See also: Simply The Pits: These Underarm Myths!
Take care!
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Artichoke vs Cauliflower – Which is Healthier?
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Our Verdict
When comparing artichoke to cauliflower, we picked the artichoke.
Why?
It takes an impressive vegetable to beat a Brassica oleracea cultivar, but here we are:
In terms of macros, artichoke has nearly 3x the fiber, as well as 2x the carbs and nearly 2x the protein. The fiber is the biggest difference (in total amount, not just in multiples) and easily wins it for artichoke here.
In the category of vitamins, artichoke has more of vitamins A, B1, B2, B3, B9, and E, while cauliflower has more of vitamins B5, B6, C, K, and choline. Thus, a narrower 6:5 victory for artichoke on this one.
When it comes to minerals, artichoke has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, while cauliflower has more selenium. An easy win for artichoke.
Adding up the sections makes for a very convincing overall win for artichoke, but by all means enjoy either or both; diversity is good!
Want to learn more?
You might like:
What’s Your Plant Diversity Score?
Enjoy!
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Kate Middleton is having ‘preventive chemotherapy’ for cancer. What does this mean?
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Catherine, Princess of Wales, is undergoing treatment for cancer. In a video thanking followers for their messages of support after her major abdominal surgery, the Princess of Wales explained, “tests after the operation found cancer had been present.”
“My medical team therefore advised that I should undergo a course of preventative chemotherapy and I am now in the early stages of that treatment,” she said in the two-minute video.
No further details have been released about the Princess of Wales’ treatment.
But many have been asking what preventive chemotherapy is and how effective it can be. Here’s what we know about this type of treatment.
It’s not the same as preventing cancer
To prevent cancer developing, lifestyle changes such as diet, exercise and sun protection are recommended.
Tamoxifen, a hormone therapy drug can be used to reduce the risk of cancer for some patients at high risk of breast cancer.
Aspirin can also be used for those at high risk of bowel and other cancers.
How can chemotherapy be used as preventive therapy?
In terms of treating cancer, prevention refers to giving chemotherapy after the cancer has been removed, to prevent the cancer from returning.
If a cancer is localised (limited to a certain part of the body) with no evidence on scans of it spreading to distant sites, local treatments such as surgery or radiotherapy can remove all of the cancer.
If, however, cancer is first detected after it has spread to distant parts of the body at diagnosis, clinicians use treatments such as chemotherapy (anti-cancer drugs), hormones or immunotherapy, which circulate around the body .
The other use for chemotherapy is to add it before or after surgery or radiotherapy, to prevent the primary cancer coming back. The surgery may have cured the cancer. However, in some cases, undetectable microscopic cells may have spread into the bloodstream to distant sites. This will result in the cancer returning, months or years later.
With some cancers, treatment with chemotherapy, given before or after the local surgery or radiotherapy, can kill those cells and prevent the cancer coming back.
If we can’t see these cells, how do we know that giving additional chemotherapy to prevent recurrence is effective? We’ve learnt this from clinical trials. Researchers have compared patients who had surgery only with those whose surgery was followed by additional (or often called adjuvant) chemotherapy. The additional therapy resulted in patients not relapsing and surviving longer.
How effective is preventive therapy?
The effectiveness of preventive therapy depends on the type of cancer and the type of chemotherapy.
Let’s consider the common example of bowel cancer, which is at high risk of returning after surgery because of its size or spread to local lymph glands. The first chemotherapy tested improved survival by 15%. With more intense chemotherapy, the chance of surviving six years is approaching 80%.
Preventive chemotherapy is usually given for three to six months.
How does chemotherapy work?
Many of the chemotherapy drugs stop cancer cells dividing by disrupting the DNA (genetic material) in the centre of the cells. To improve efficacy, drugs which work at different sites in the cell are given in combinations.
Chemotherapy is not selective for cancer cells. It kills any dividing cells.
But cancers consist of a higher proportion of dividing cells than the normal body cells. A greater proportion of the cancer is killed with each course of chemotherapy.
Normal cells can recover between courses, which are usually given three to four weeks apart.
What are the side effects?
The side effects of chemotherapy are usually reversible and are seen in parts of the body where there is normally a high turnover of cells.
The production of blood cells, for example, is temporarily disrupted. When your white blood cell count is low, there is an increased risk of infection.
Cell death in the lining of the gut leads to mouth ulcers, nausea and vomiting and bowel disturbance.
Certain drugs sometimes given during chemotherapy can attack other organs, such as causing numbness in the hands and feet.
There are also generalised symptoms such as fatigue.
Given that preventive chemotherapy given after surgery starts when there is no evidence of any cancer remaining after local surgery, patients can usually resume normal activities within weeks of completing the courses of chemotherapy.
Ian Olver, Adjunct Professsor, School of Psychology, Faculty of Health and Medical Sciences, University of Adelaide
This article is republished from The Conversation under a Creative Commons license. Read the original article.
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