Happy Day My Friends,

July has taken us by surprise with an early hurricane season, global high temperature records, wildfires, murder attempts, and a myriad of health issues amongst family, friends, and acquaintances. And yet it has been a surprisingly beautiful month in North Texas, where I live. Gorgeous fresh mornings to walk and jog to the rhythm of bird songs and tolerable evenings to walk the dogs. Life is just like this month of July with its good and bad. The more we nurture and balance the different aspects of our lives, the better we will be able to ride the waves coming to us.

As we step into August, we are reminded of the importance of wellness and self-care, particularly during National Wellness Month. Wellness is a multifaceted concept that extends beyond mere physical health. It encompasses various dimensions, each contributing to our overall quality of life. The nine dimensions of wellness offer a holistic approach to achieving optimum well-being by recognizing and nurturing different aspects of our lives. These dimensions include physical, mental, emotional, social, intellectual, occupational, environmental, financial, and spiritual wellness.

Understanding and balancing these dimensions are crucial for several reasons:

• Comprehensive Health: Wellness is not just the absence of illness; it is a proactive pursuit of a balanced and fulfilling life. By addressing all nine dimensions, we can achieve a more holistic state of health.

• Interconnectedness: Each dimension of wellness is interconnected. Improvement in one area often positively impacts other areas. For example, physical wellness can enhance mental wellness, and emotional wellness can strengthen social relationships.

• Prevention and Resilience: Focusing on all dimensions helps prevent issues before they arise and builds resilience. This proactive approach ensures we are better equipped to handle life’s challenges.

• Personal Growth: Recognizing and nurturing these dimensions encourages continuous personal growth and self-improvement. It fosters a deeper understanding of ourselves and our needs.

• Enhanced Quality of Life: Balancing these dimensions leads to a more satisfying and enriched life. It promotes happiness, reduces stress, and increases our overall sense of well-being.

As we embrace National Wellness Month, we also celebrate the Summer Olympics. The Olympics are a global demonstration of peak physical wellness, determination, and the incredible human spirit. They remind us of the importance of physical activity, goal setting, and perseverance—all vital aspects of our own wellness journeys. Just as athletes train and prepare for their events, we too can strive to improve our well-being by nurturing each dimension of wellness.

Throughout Wellness Awareness Month, WellBeing w/Coach Edna will explore each of these nine dimensions in more detail. By understanding and implementing practices to improve each area, you can create a more balanced and fulfilling life. Join us on this journey to discover the power of holistic wellness and take actionable steps towards achieving optimum well-being.

We encourage you to keep reading below where you will find links to July's blogs and informative Health, Nutrition and Exercise News. I trust you'll find the information intriguing and valuable, fostering awareness and inspiration as you embark on the journey to WellBeing.
 

With Gratitude, 

Coach Edna

Latest News

Health Science: Sustained Physical Activity, Not Weight Loss, Associated With Improved Survival in Coronary Heart Disease

This interesting article sought to determine the associations among changes in Body Mass Index (BMI), physical activity, and mortality in individuals with Coronary Heart Disease (CHD). This controversial study observed no mortality risk reductions associated with weight loss in individuals with CHD. On the other hand, sustained physical activity was associated with substantial risk reduction. Maintaining a high level of physical activity over 2 or 3 decades was associated with substantial reductions in mortality risk, compared with being inactive over time. The findings suggest that physical activity needs to be regular and sustained to confer the largest cardiovascular benefits. However, compared with being inactive over time, all patterns of physical activity change had lower all-cause mortality risk estimates. Another study observed that all levels of physical activity are associated with improved survival.  Lower mortality risk was found on those who followed or exceeded the current recommendations for physical activity. 

One reason I brought up these studies is to emphasize the importance of physical activity. Many people tend to exercise with the primary goal of losing weight, not understanding that weight loss involves more than just exercising. When they don’t see the expected results, they get frustrated, and their desire to exercise diminishes. My intention is to underscore the importance of exercising, independently of weight loss, as a key contributing factor to longevity. No matter what your BMI is, if you stay active, you live longer.

Nutrition: Essential Nutrients, Added Sugar Intake, and Epigenetic Age

After reading about the benefits of physical activity and the reduction of all-cause mortality rate, you might wonder what else can we do to extend our lifespan. An interesting study published on JAMA Network explored the association of essential nutrients and added sugar intakes with epigenetic aging. Epigenetic age is a measure of a person's biological age, which can differ from their chronological age. It reflects the true age of our cells, tissues, and organ systems based on biochemistry.

The study findings associate higher added sugar intake with older epigenetic age, whereas higher diet quality and higher consumption of antioxidants or anti-inflammatory nutrients were associated with younger epigenetic age. Added sugar intake is defined as the total sugar added to foods (eg, as syrups and sugars) during food preparation and commercial food processing. Monosaccharides and disaccharides naturally occurring in foods are not included.

Fitness: High-intensity interval exercise improves brain function in older adults for up to 5 years

If one of our goals is to extend our lifespan, we should also think about what our brains need so our cognitive function matches our physical functions. Cognitive deficits in normal aging have been associated with atrophy of the hippocampus. A randomized control study investigated the effect of exercise in the healthy elderly individuals (65-85 yrs) with the primary objective of measuring changes in cognitive function following exercise. The study findings revealed that high-intensity interval exercise improves hippocampal-dependent spatial learning in older adults, and its benefits can last up to 5 years, compared with low-intensive training and medium-intensity training. 

Participants completed three, 36-45 min exercise sessions per week over a 6-month period for a total of 72 exercise sessions. Each exercise session for the HIIT group totalled 25 min and consisted of four, 4 min working periods at 85-95% of HRpeak interspersed by three, 3 min active recovery intervals at 60-70% HRpeak. Participants were required to reach their target HR within the first 2 min of the interval and maintain this HR until the end of the 4 min interval. All training sessions were supervised by qualified exercise physiologists and were conducted in a small group setting.

As mentioned above in the Health Science news “all patterns of physical activity change had lower all-cause mortality risk estimates''. Exercising independently of the intensity is better than no exercise, but to gain the cognitive benefits based on  the study, high Interval exercise will yield the best results. As exercise at high intensity becomes increasingly difficult in older individuals, intervention at a young age has a significant impact on long-term performance and becomes increasingly important.

Coach Edna’s Remarks: These studies underscore the profound impact of our daily habits on wellness and longevity. While physical activity plays a crucial role in reducing mortality risk and enhancing cognitive function, our nutritional choices are equally vital in influencing our biological age and overall health. By maintaining regular physical activity, prioritizing a balanced diet rich in essential nutrients, and minimizing added sugar intake, we can significantly improve our health span and quality of life. Embracing these lifestyle changes not only supports physical and mental well-being but also fosters a proactive approach to aging gracefully and living a fulfilling life.

Other Facts and Events

Month Observance Days:

1. National Friendship Day (August 4) - This is a day to honor and appreciate friendships and the important role they play in our lives. It’s a time to acknowledge the value of friends, both old and new, and to show gratitude for the support, companionship, and joy they bring. Originally proposed by Hallmark Cards founder Joyce Hall in 1930 as a marketing strategy, the celebration spread beyond the commercial origins, and people began to genuinely embrace the day as an opportunity to appreciate their friends.

2. International Youth Day (August 12) - This day was established by the United Nations General Assembly in 1999 to raise awareness about the challenges and issues facing young people globally. It aims to highlight the potential of youth as partners in today’s global society and promote initiatives that support their development and engagement. The day often involves activities that encourage youth participation, education, and empowerment, focusing on themes relevant to young people’s lives and futures.

3. National Relaxation Day (August 15) - This day encourages people to slow down, unwind, and take a break from their busy routines. It emphasizes the importance of relaxation for mental and physical health, promoting activities that reduce stress and increase well-being. People celebrate by engaging in leisurely activities, such as reading, meditating, spending time in nature, or simply enjoying a peaceful moment.

For additional observance and celebration days during August month follow this link:​ Reader's Digest​.