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EXERCISE
Stay sharp
Exercise keeps us mentally fit too
Aerobic exercise, or a Medicine and another presented
combination of aerobic and at the 2015 Alzheimer’s
muscle-strengthening activities, Association International
three to five times a week for Conference found that both
30 to 60 minutes can help regular aerobic exercise and
maintain learning and keep some forms of resistance
judgement skills sharp. training improved
Meanwhile, natural brain hippocampus-related
reactions to exercise have been memory and slowed down
shown to protect us from cognitive decline.
forgetfulness and improve A study from the University of
problem solving. Montreal noted that those of us
Recent research even suggests who use the weight room to
that exercise throughout one’s build muscle may be giving the
lifetime can play a major role in brain a lift, too. The study
battling the onset of age-related suggests that the raised levels
ailments, such as dementia. of growth factor 1 (IGF-1)
Several studies, including one caused by resistance training
from Japan published in the helps in neurone (brain cell)
International Journal of Sports growth and longevity.
Natural exercise supplements
Dr Emma Derbyshire, an expert in nutritional physiology at Manchester Metropolitan
University, reveals natural exercise supplements to make your workout more effective
CAFFEINE CHERRY JUICE RED MEAT PROTEIN
A natural stimulant found in Cherries are a great source of (Iron) (Essential amino acids)
tea, coffee, cocoa and colas, antioxidants, including Lean red meat is an important Protein is needed during
caffeine has long been known vitamins A and C, as well as source of essential nutrients, exercise to offset muscle
to enhance performance. anthocyanins – red, blue, and including iron, zinc and wasting, which can occur when
Lower doses of caffeine (about purple pigments that have energy-yielding B-vitamins. protein intakes are inadequate.
200mg or <3mg per kg body potent antioxidant properties. Female endurance runners High-quality protein, such as
GETTY X4, ISTOCKPHOTO improve alertness, mood and contains these components, to iron deficiencies and so can help to maintain muscle
that found in fish or red meat,
mass) are thought to help
Drinking cherry juice, which
in particular are vulnerable
should try to include lean
size and strength, particularly
may help to reduce
concentration during and after
when combined with
exercise, with few if any
inflammation and ease muscle
red meat regularly within
resistance training.
soreness after exercise.
adverse side effects.
their diets.
BBC SCIENCE FOCUS MAGAZINE COLLECTION 57
