SUBJ: National recommendation is 10,000 steps a day
SUBtitle: ..Dirty air in cities causes Alzheimers
Aristotle “It is best to rise from life as from a banquet, neither thirsty nor drunken”
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SHORT NOTES:
1.. National recommendation is 10,000 steps a day, and I averaged 9,200.
2..Dirty air in cities causes Alzheimers, as well as stroke, depression, and hypertension.
3..g high cholesterol-150 min. brisk exercise a week, a heart-healthy diet that’s low in saturated and trans fats.
4..Fatty 15 is a supplement with many anti-aging claims.
5..U.S. centenarian population will quadruple over the next 30 years, currently 0.3 %.
6..Let’s Get Back to Health: 4 Easy Steps For Maintaining Health in 10+ minutes a day.
7..The USA recorded 2,012 measles cases, the highest total in more than 30 years .
8.. “…at least 4.6 million flu-related illnesses…49,000 hospitalizations and 1,900 deaths because of insufficient efforts to distribute and immunize the American public!
9..Poor heart health was nearly 80% more prevalent among night owls.
10..Gut Microbiota prevenbt Neurodegenerative Diseases.
11..α – lipoic acid reduces oxidative stress, inflammatory responses, and brain atrophy.
12..Plants need dusting.
LONG NOTES:
From a clinical trial I am in: Adults aged 65 and older need:
- At least 150 minutes a week (for example, 30 minutes a day, 5 days a week) of moderate intensity activity such as brisk walking. Or they need 75 minutes a week of vigorous-intensity activity such as hiking, jogging, or running.
- At least 2 days a week of activities that strengthen muscles.
- Activities to improve balance such as standing on one foot about 3 days a week.
National recommendation is 10,000 steps a day, and I averaged 9,200.
How do you know if you’re doing moderate or vigorous aerobic activity?
On a 10-point scale, where sitting is 0 and working as hard as you can is 10, moderate-intensity aerobic activity is a 5 or 6. It will make you breathe harder and your heart beat faster. A rule of thumb is that 1 minute of vigorous-intensity activity is about the same as 2 minutes of moderate-intensity activity. To gain health benefits, you need to do muscle-strengthening activities to the point where it’s hard for you to do another repetition without help. A repetition is one complete movement of an activity, like lifting a weight or doing one sit-up. Try to do 8-12 repetitions per activity, which counts as 1 set. Try to do at least 1 set of muscle-strengthening activities, but to gain even more benefits, do 2 or 3 sets.
NPR Science Friday did a program on how foul the air is in big cities. Dirty air causes Alzheimers, as well as stroke, depression, and hypertension. Long term exposure to fine particulate air pollution, common in large cities and especially near power plants, increases risks for these health problems.
AARP- Warning Signs of High Cholesterol Your annual checkup includes routine blood tests that measure cholesterol. Here’s what you need to know about high cholesterol — the causes, risk factors, treatments and best ways to prevent it. Preventing high cholesterol-150 brisk exercise a week, and eating a heart-healthy diet that’s low in saturated and trans fats.
Fatty 15 is a supplement with many anti-aging claims: Strengthens cell membranes by 80%, Improves mitochondrial function by up to 350%, helps lower bad LDL cholesterol and improves liver enzymes. The doctors at the Navy went on to develop a pure C15:0 supplement called fatty15, whose benefits to our health are now supported by more than 100 peer-reviewed studies.
U.S. centenarian population is projected to quadruple over the next 30 years, from an estimated 101,000 in 2024 to about 422,000 in 2054, according to projections from the U.S. Census Bureau. Centenarians currently make up just 0.03% of the overall U.S. population, and they are expected to reach 0.1% in 2054.
Let’s Get Back to Health: Easy Steps For Maintaining Health – Aging well is an important element of getting older. The New York Times recently had a piece on the topic outlining four areas of assessment that are predictive of getting older in a healthy way, including outlines of the:
- Sitting-Rising Test (= 5 points for standing from sitting position and 5 points for sitting from standing with one point lost for each time you use a hand, arm, or any other objective to help you do either standing or sitting),
- Walking Speed Assessment (= walking 13 feet in about 3 seconds),
- Grip Strength Test (= walking for 60 seconds while carrying a heavy object, aka the farmer’s carry); and,
- Single Leg Stand (= standing on one leg for a minimum of 10 seconds)!! Yikes!!!
You can check out the details here. And, you can practice these four simple tests every day to gain the strength and capability to meet the standards outlined above. All it takes is about 10+ minutes every morning when you get up and at ‘em!!
The USA recorded 2,012 measles cases, the highest total in more than 30 years – and, the incidence is expected to grow as immunizations continue to fall. One of the complications of a measles infection is the onset of Acute Encephalitis (brain swelling), which can turn into Subacute Sclerosing Panencephalitis (SSPE). It’s a complication that leads to permanent brain damage.
The current CDC estimate is: “…at least 4.6 million flu-related illnesses…49,000 hospitalizations and 1,900 deaths this season, which (will run) through March or April…” – all because of insufficient efforts to distribute and immunize the American public!!
Science 19 Feb 2026 pg 779-Unhealthy night owls? Kianersi et al. examined over 300,000 middle-aged and older participants of the UK Biobank who completed surveys about chronotypes; that is, the time of day when they feel more alert and active (e.g., “morning person” versus “night person” or intermediate). Each participant received a heart health score based on their sleep quality, cholesterol, blood sugar, blood pressure, exercise, nutrition, weight, and smoking status. Compared with intermediate participants, poor heart health was nearly 80% more prevalent among night owl participants. Night owls also had a higher risk of heart attacks and strokes after 14 years, suggesting that this group may need tailored interventions to mitigate cardiovascular risks. Pg 779 – Lungs have guts – Gut bacteria modulate the immune system through the release of microbial-derived compounds, including shortchain fatty acids (SCFAs). Maruyama et al. investigated the influence of the gut microbiome on the response to lung injury in mice. In a mouse model of sterile lung injury, a fiber-rich (FR) diet reduced inflammation compared with a fiber-free (FF) diet. Conversely, in a model of infectious lung injury, a FR diet exacerbated inflammation. The FR diet increased the production of SCFAs that in turn modulated the transcriptional signature of alveolar macrophages. These results suggest that injury-specific dietary intervention might accelerate recovery after lung injury.
The Effect of the Mediterranean Diet on Gut Microbiota and Its Impact on Neurodegenerative Diseases: A Narrative Review. The Mediterranean Diet (MD) is anti-inflammatory, antioxidant, and gut-modulating due to its high vegetable, fruit, whole grain, and olive oil intake. It boosts beneficial GM and their byproducts, which suppresses inflammation and may slowing progression and improve PD, AD, MS, and NMOSD, influencing disease progression and symptoms. This review aims to investigate the interaction between GM composition and the MD and how they jointly influence neurodegenerative diseases such as AD, PD, MS, and NMOSD.
Linking Mechanisms of Lipoic Acid to Multiple Sclerosis: A Narrative Review
The effect of lipoic acid supplements on patients with multiple sclerosis (MS) has been widely studied, yet the evidence remains inconclusive, and more research is needed to draw definitive conclusions. This review aimed to comprehensively assess the impact of α – lipoic acid (ALA) on oxidative stress, inflammatory responses, and brain atrophy.
Roc, is is often hard to change the conditions of our life. So I have plants but they need dusting too! And I find it hard to do that. What would you suggest? Patience. Your plants appreciate it.
