Resistance Is Useful! (Especially As We Get Older)

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Resistance Is Useful!

At 10almonds we talk a lot about the importance of regular moderate exercise (e.g. walking, gardening, housework, etc), and with good reason: getting in those minutes (at least 150 minutes per week, so, a little over 20 minutes per day, or 25 minutes per day with one day off) is the exericise most consistently linked to better general health outcomes and reduced mortality risk.

We also often come back to mobility, because at the end of the day, being able to reach for something from a kitchen cabinet without doing oneself an injury is generally more important in life than being able to leg-press a car.

Today though, we’re going to talk about resistance training.

What is resistance training?

It can be weight-lifting, or it can be bodyweight exercises. In those cases, what you’re resisting is gravity. It can also be exercises with resistance bands or machines. In all cases, it’s about building and/or maintaining strength.

Why does it matter?

Let’s say you’re not an athlete, soldier, or laborer, and the heaviest thing you have to pick up is a bag of groceries. Strength still matters, for two main reasons:

  • Muscle strength correlates to bone strength. You can’t build (or maintain) strong muscles on weak bones, so if you take care of your muscles, then your body will keep your bones strong too.
    • That’s assuming you have a good diet as well—but today’s not about that. If you’d like to know more about eating for bone health though, do check out this previous article about that!
  • Muscle strength correlates to balance and stability. You can’t keep yourself from falling over if you are physically frail.

Both of those things matter, because falls and fractures often have terrible health outcomes (e.g., slower recovery and more complications) the older we get. So, we want to:

  • Ideally, not fall in the first place
  • If we do fall, have robust bones

See also: Effects of Resistance Exercise on Bone Health

How much should we do?

Let’s go to the Journal of Strength and Conditioning Research on this one:

❝There is strong evidence to support the benefits of resistance exercise for countering many age-related processes of sarcopenia, muscle weakness, mobility loss, chronic disease, disability, and even premature mortality.

In addition, this Position Statement provides specific evidence-based practice recommendations to aid in the implementation of resistance exercise programs for healthy older adults and those with special considerations.

While there are instances where low-intensity, low-volume programs are appropriate (i.e., beginning programs for individuals with frailty or CVDs), the greatest benefits are possible with progression to moderate to higher intensity programs.❞

~ Fragala et al

Read the statement in full:

Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association

There’s a lot of science there and it’s well worth reading if you have the time. It’s particularly good at delineating how much is not enough vs how much is too much, and the extent to which we should (or shouldn’t) train to exhaustion.

If you don’t fancy that, though, and/or just want to start with something accessible and work your way up, the below is a very good (and also evidence-based) start-up plan:

Healthline’s Exercise Plan For Seniors—For Strength, Balance, & Flexibility

(it has a weekly planner, step-by-step guides to the exercises, and very clear illustrative animations of each)

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  • The Top Micronutrient Deficiency In High Blood Pressure

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    High blood pressure is often considered a matter of too much sodium, but there’s another micronutrient that’s critical, and a lot of people have too little of it:

    The Other Special K

    Potassium helps regulate blood pressure by doing the opposite of what sodium does: high sodium intake increases blood volume and pressure by retaining fluid, while potassium promotes sodium excretion through urine, reducing fluid retention and lowering blood pressure.

    Clinical studies (which you can find beneath the video, if you click through to YouTube) have shown that increasing potassium intake can reduce systolic blood pressure by an average of 3.49 units, with even greater reductions (up to 7 units) at higher potassium intakes of 3,500–4,700 mg/day.

    Potassium-rich foods include most fruit*, leafy greens, broccoli, lentils, and beans.

    *because of some popular mentions in TV shows, people get hung up on bananas being a good source of potassium. Which they are, but they’re not even in the top 10 of fruits for potassium. Here’s a non-exhaustive list of fruits that have more potassium than bananas, portion for portion:

    1. Honeydew melon
    2. Papaya
    3. Mango
    4. Prunes
    5. Figs
    6. Dates
    7. Nectarine
    8. Cantaloupe melon
    9. Kiwi
    10. Orange

    These foods also provide fiber, which aids in weight management and further lowers risks for cardiovascular disease. Increasing fiber intake by just 14g a day has been shown not only to reduce calorie consumption and promote weight loss, but also (more importantly) lower blood pressure, cholesterol, and overall health risks.

    For more on all of this, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like to read:

    What Matters Most For Your Heart? Eat More (Of This) For Lower Blood Pressure ← this is about fiber; while potassium is the most common micronutrient deficiency in people with high blood pressure, fiber is the most common macronutrient deficiency, and arguably the most critical in this regard.

    Take care!

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  • Mythbusting Moldy Food

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Most Food Should Not Be Fuzzy

    In yesterday’s newsletter, we asked you for your policy when it comes to mold on food (aside from intentional mold, e.g. blue cheese etc), and the responses were interesting:

    • About 49% said “throw the whole thing away no matter what it is; it is dangerous
    • About 24% said “cut the mold off and eat the rest of whatever it is
    • The remainder were divided equally between “eat it all; keep the immune system on its toes” and “cut the mold off bread, but moldy animal products are dangerous

    So what does the science say?

    Some molds are safe to eat: True or False?

    True! We don’t think this is contentious so we’ll not spend much time on it, but just for the sake of being methodical: foods that are supposed to have mold on, including many kinds of cheese and even some kinds of cured meat (salami is an example; that powdery coating is mold).

    We could give a big list of safe and unsafe molds, but that would be a list of names and let’s face it, they don’t introduce themselves by name.

    However! The litmus test of “is it safe to eat” is:

    Did you acquire it with this mold already in place and exactly as expected and advertised?

    • If so, it is safe to eat (unless you have an allergy or such)
    • If not, it is almost certainly not safe to eat

    (more on why, later)

    The “sniff test” is a good way to tell if moldy food is bad: True or False?

    False. Very false. Because of how the sense of smell works.

    You may feel like smell is a way of knowing about something at a distance, but the only way you can smell something is if particles of it are physically connecting with your olfactory receptors inside you. Yes, that has unfortunate implications about bathroom smells, but for now, let’s keep our attention in the kitchen.

    If you sniff a moldy item of food, you will now have its mold spores inside your respiratory system. You absolutely do not want them there.

    If we cut off the mold, the rest is safe to eat: True or False?

    True or False, depending on what it is:

    • Hard vegetables (e.g carrots, cabbage), and hard cheeses (e.g. Gruyère, Gouda) – cut off with an inch margin, and it should be safe
    • Soft vegetables (e.g. tomatoes, and any vegetables that were hard but are now soft after cooking) – discard entirely; it is unsafe
    • Anything elsediscard entirely; it is unsafe

    The reason for this is because in the case of the hard products mentioned, the mycelium roots of the mold cannot penetrate far.

    In the case of the soft products mentioned, the surface mold is “the tip of the iceberg”, and the mycelium roots, which you will not usually be able to see, will penetrate the rest of it.

    Anything else” seems like quite a sweeping statement, but fruits, soft cheeses, yogurt, liquids, jams and jellies, cooked grains and pasta, meats, and yes, bread, are all things where the roots can penetrate deeply and easily. Regardless of you only being able to see a small amount, the whole thing is probably moldy.

    The USDA has a handy downloadable factsheet:

    Molds On Food: Are They Dangerous?

    Eating a little mold is good for the immune system: True or False?

    False, generally. There are of course countless types of mold, but not only are many of them pathogenic (mycotoxins), but also, a food that has mold will usually also have pathogenic bacteria along with the mold.

    See for example: Occurrence, Toxicity, and Analysis of Major Mycotoxins in Food

    Food poisoning will never make you healthier.

    But penicillin is safe to eat: True or False?

    False, and also penicillin is not the mold on your bread (or other foods).

    Penicillin, an antibiotic* molecule, is produced by some species of Penicillium sp., a mold. There are hundreds of known species of Penicillium sp., and most of them are toxic, usually in multiple ways. Take for example:

    Penicillium roqueforti PR toxin gene cluster characterization

    *it is also not healthy to consume antibiotics unless it is seriously necessary. Antibiotics will wipe out most of your gut’s “good bacteria”, leaving you vulnerable. People have died from C. diff infections for this reason. So obviously, if you really need to take antibiotics, take them as directed, but if not, don’t.

    See also: Four Ways Antibiotics Can Kill You

    One last thing…

    It may be that someone reading this is thinking “I’ve eaten plenty of mold, and I’m fine”. Or perhaps someone you tell about this will say that.

    But there are two reasons this logic is flawed:

    • Survivorship bias (like people who smoke and live to 102; we just didn’t hear from the 99.9% of people who smoke and die early)
    • Being unaware of illness is not being absent of illness. Anyone who’s had an alarming diagnosis of something that started a while ago will know this, of course. It’s also possible to be “low-level ill” often and get used to it as a baseline for health. It doesn’t mean it’s not harmful for you.

    Stay safe!

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  • The Art and Science of Connection – by Kasley Killam, MPH

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    We can eat well, exercise well, and even sleep well, and we’ll still have a +53% increased all-cause mortality if we lack social connection—even if we technically have support and access to social resources, just not the real human connection itself. And as we get older, it gets increasingly easy to find ourselves isolated.

    The author is a social scientist by profession, and it shows. None of what she shares in the book is wishy-washy; it has abundant scientific references coming thick and fast, and a great deal of clarity with regard to terms, something often not found in books of this genre that lean more towards the art than the science.

    On which note, for the reader who may be thinking “I am indeed quite alone”, she also offers proven techniques for remedying that; not in the way that many books use the word “proven” to mean “we got some testimonials”, but rather, proven in the sense of “we did science to it and based on these 17 large population-based retrospective cohort studies, we can say with 99% confidence that this is an effective tool to mediate improved social bonds and social health outcomes”.

    To this end, it’s a very practical book also, and should bestow upon any isolated reader a sense of confidence that in fact, things can be better. A particular strength is that it also looks at many different scenarios, so for the “what if I…” people with clear reasons why social connection is not abundantly available, yes, she has such cases covered too.

    Bottom line: if you’d like to live more healthily for longer, social health is an underrated and oft-forgotten way of greatly increasing those things, by science.

    Click here to check out The Art And Science Of Social Connection, and get connected!

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Related Posts

  • The voice in your head may help you recall and process words. But what if you don’t have one?
  • The voice in your head may help you recall and process words. But what if you don’t have one?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Can you imagine hearing yourself speak? A voice inside your head – perhaps reciting a shopping list or a phone number? What would life be like if you couldn’t?

    Some people, including me, cannot have imagined visual experiences. We cannot close our eyes and conjure an experience of seeing a loved one’s face, or imagine our lounge room layout – to consider if a new piece of furniture might fit in it. This is called “aphantasia”, from a Greek phrase where the “a” means without, and “phantasia” refers to an image. Colloquially, people like myself are often referred to as having a “blind mind”.

    While most attention has been given to the inability to have imagined visual sensations, aphantasics can lack other imagined experiences. We might be unable to experience imagined tastes or smells. Some people cannot imagine hearing themselves speak.

    A recent study has advanced our understanding of people who cannot imagine hearing their own internal monologue. Importantly, the authors have identified some tasks that such people are more likely to find challenging.

    fizkes/Shutterstock

    What the study found

    Researchers at the University of Copenhagen in Denmark and at the University of Wisconsin-Madison in the United States recruited 93 volunteers. They included 46 adults who reported low levels of inner speech and 47 who reported high levels.

    Both groups were given challenging tasks: judging if the names of objects they had seen would rhyme and recalling words. The group without an inner monologue performed worse. But differences disappeared when everyone could say words aloud.

    Importantly, people who reported less inner speech were not worse at all tasks. They could recall similar numbers of words when the words had a different appearance to one another. This negates any suggestion that aphants (people with aphantasia) simply weren’t trying or were less capable.

    image of boy sitting with diagram of gold brain superimposed over image
    Hearing our own imagined voice may play an important role in word processing. sutadimages/Shutterstock

    A welcome validation

    The study provides some welcome evidence for the lived experiences of some aphants, who are still often told their experiences are not different, but rather that they cannot describe their imagined experiences. Some people feel anxiety when they realise other people can have imagined experiences that they cannot. These feelings may be deepened when others assert they are merely confused or inarticulate.

    In my own aphantasia research I have often quizzed crowds of people on their capacity to have imagined experiences.

    Questions about the capacity to have imagined visual or audio sensations tend to be excitedly endorsed by a vast majority, but questions about imagined experiences of taste or smell seem to cause more confusion. Some people are adamant they can do this, including a colleague who says he can imagine what combinations of ingredients will taste like when cooked together. But other responses suggest subtypes of aphantasia may prove to be more common than we realise.

    The authors of the recent study suggest the inability to imagine hearing yourself speak should be referred to as “anendophasia”, meaning without inner speech. Other authors had suggested anauralia (meaning without auditory imagery). Still other researchers have referred to all types of imagined sensation as being different types of “imagery”.

    Having consistent names is important. It can help scientists “talk” to one another to compare findings. If different authors use different names, important evidence can be missed.

    bare foot on mossy green grass
    We’re starting to broaden our understanding of the senses and how we imagine them. Napat Chaichanasiri/Shutterstock

    We have more than 5 senses

    Debate continues about how many senses humans have, but some scientists reasonably argue for a number greater than 20.

    In addition to the five senses of sight, smell, taste, touch and hearing, lesser known senses include thermoception (our sense of heat) and proprioception (awareness of the positions of our body parts). Thanks to proprioception, most of us can close our eyes and touch the tip of our index finger to our nose. Thanks to our vestibular sense, we typically have a good idea of which way is up and can maintain balance.

    It may be tempting to give a new name to each inability to have a given type of imagined sensation. But this could lead to confusion. Another approach would be to adapt phrases that are already widely used. People who are unable to have imagined sensations commonly refer to ourselves as “aphants”. This could be adapted with a prefix, such as “audio aphant”. Time will tell which approach is adopted by most researchers.

    Why we should keep investigating

    Regardless of the names we use, the study of multiple types of inability to have an imagined sensation is important. These investigations could reveal the essential processes in human brains that bring about a conscious experience of an imagined sensation.

    In time, this will not only lead to a better understanding of the diversity of humans, but may help uncover how human brains can create any conscious sensation. This question – how and where our conscious feelings are generated – remains one of the great mysteries of science.

    Derek Arnold, Professor, School of Psychology, The University of Queensland

    This article is republished from The Conversation under a Creative Commons license. Read the original article.

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  • Figs vs Banana – Which is Healthier?

    10almonds is reader-supported. We may, at no cost to you, receive a portion of sales if you purchase a product through a link in this article.

    Our Verdict

    When comparing figs to banana, we picked the banana.

    Why?

    Both of these fruits have a reputation for being carb-heavy (though their glycemic index is low in both cases because of the fiber), and they both have approximately the same macros across the board. So a tie on macros.

    When it comes to vitamins, figs have more of vitamins A, B1, E, and K, while banana has more of vitamins B2, B3, B5, B6, B9, C, and choline. So, a win for banana there.

    In the category of minerals, figs have more calcium and iron, while banana has more copper, magnesium, manganese, phosphorus, potassium, and selenium. Another win for banana.

    Adding up the section makes for a win for bananas, but by all means, enjoy either or both; diversity is good!

    Want to learn more?

    You might like to read:

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    Take care!

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  • Salmon vs Tuna – Which is Healthier?

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    Our Verdict

    When comparing salmon to tuna, we picked the tuna.

    Why?

    It’s close, and there are merits and drawbacks to both!

    In terms of macros, tuna is higher in protein, while salmon is higher in fats. How healthy are the fats, you ask? Well, it’s a mix, because while there are plenty of “good” fats in salmon, salmon is also 10x higher in saturated fat and 150% higher in cholesterol.

    So when it comes to fats, if you want to eat fish and have the healthiest fats, one option is to skip the salmon, and instead serve tuna with some extra virgin olive oil.

    We’ll call this section a clear win for tuna.

    On the vitamin front, they are close to equal. Salmon has more of some vitamins, tuna has more of others; all in all we’d say the balance is in salmon’s favor, but by the time a portion of salmon is giving you 350% of your daily requirement, does it really matter that the same portion of tuna is “only” giving you 294% of the daily requirement? It goes like that for a lot of the vitamins they both contain.

    Still, we’ll call this section a nominal win for salmon.

    In the category of minerals, tuna is much higher in iron while salmon is higher in calcium. The rest of the minerals they both have, tuna is comfortably higher—and since the “% of RDA in a portion” figures are double-digit here rather than triple, those margins are relevant this time.

    We’ll call this section a moderate win for tuna.

    Both fish carry a risk of mercury poisoning, but this varies more by location than by fish, so it hasn’t been a consideration in this head-to-head.

    Totting up the sections, this a modest but clear win for tuna.

    Want to learn more?

    You might like to read:

    Farmed Fish vs Wild-Caught: Important Differences!

    Take care!

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