HEALTH

Exercise, Cholesterol, And Dementia: How Are They Related?

Published

2 years ago

May 31, 2024

As we age, there are many aspects of our health that can potentially decline.

Thankfully, from physical to emotional, and even mental health, exercise boasts many benefits to these areas that are easily obtained when we simply move our bodies.

Specifically, exercise can improve the health of your brain and keep your cholesterol levels healthy!

But, is there any connection between those two exercise induced improvements?

As elevated cholesterol levels have been linked to deteriorating brain function, this begs the question: If there is a link between exercise and lowered cholesterol levels, and there is a link between cholesterol levels and cognitive functioning, can we accurately theorize that exercise could potentially benefit brain function, even decreasing the risk of dementia?

Let’s find out…

Exercise And Cholesterol

We’re all familiar with what is meant by exercise, or physical activity, but what exactly is cholesterol?

Cholesterol is a substance, often described as waxy, that is used by your body to make vitamins and hormones, build cells, and help guide nerve endings.

But, as cholesterol moves through your blood, if there is too much LDL cholesterol, also known as “bad” cholesterol, it can bind with other substances to build up within your arteries making them hard and ultimately increasing your risk of both heart attack and stroke.

Exercise, thankfully, works to increase the size of the proteins that work to carry cholesterol through your blood. And, it also stimulates specific enzymes tasked with moving LDL cholesterol to your liver, where it is then converted to bile and excreted.

Even better, studies show that those people who participate regularly in vigorous exercise effectively increase their levels of “good” cholesterol (HDL) as well, which works to remove cholesterol from the blood.

So, clearly exercise has benefits pertaining to keeping good and bad cholesterol at healthy levels, but how does it affect brain function, specifically dementia?

Before we can look at this potential link, let’s explore the effects of cholesterol on the brain…

Cholesterol And Dementia

The term dementia is used to describe a group of medical conditions and disorders (such as Alzheimer’s disease) all stemming from abnormal changes that occur within the brain.

When these changes take place, dementia sufferers experience symptoms severe enough to alter their daily lives, such as:

Loss of memory
Slowed thinking
Difficulty communicating
Decreased problem solving skills
Diminished motor control or coordination
Confusion
Decreased ability to focus

Due to these changes, dementia can also cause a person to experience changes in their personality or behavior, including depression, increased agitation, anxiety, paranoia, and even hallucinations.

All of these symptoms and changes are thought to be caused by damage to nerve cells in the brain, leading to a loss of connectivity between these cells.

So then, how does cholesterol fit into the puzzling question of: “what causes this nerve cell damage within the brain?”

And…this is where it gets tricky.

As we already briefly mentioned, cholesterol helps to guide nerve endings, making it a needed element of healthy brain function.

However, cholesterol can cause a build-up of a protein called beta-amyloid, which causes the formation of amyloid plaque, a commonality present in the brains of dementia sufferers.

And, the presence of this build up is thought to be the link to why research consistently proves that high cholesterol levels, especially throughout the middle stages of life, can greatly increase a person’s risk of developing dementia (particularly Alzheimer’s disease) later in life.

In fact, high levels of “bad” (LDL) cholesterol have been found to negatively affect even general cognitive function, with those people with high LDL cholesterol reporting problems with memory and/or memorization.

So then, after all the gloom and doom, how about some good news?

Thankfully, recent studies have found a promising solution for the changes within the brain associated with dementia!

Exercise And Dementia: The Science

Most all kinds of exercise have been noted for their benefit to the body.

From improvements to the health of your heart, to weight loss and better weight management, to even your emotional health, regular exercise is a needful part of a healthy lifestyle!

And, as physical activity also boasts benefits to the health of your brain, researchers have delved deeper into this notion, leading to some promising findings regarding aerobic exercise and a decreased risk of dementia.

Exercise Benefits The Hippocampus

A recent year-long study found that aerobic exercise helps to slow the shrinkage of the part of the brain associated with memory (the hippocampus).

Comparing brain function and brain size in two groups of sedentary, aged adults with current memory problems, a team of researchers explored whether exercise worked to improve or prevent neurocognitive function.

The team also studied the effects of such exercise on both brain atrophy and the amyloid build up often present in dementia patients.

Within this study, one group of participants engaged in aerobic exercise for roughly 30 minutes, 4-5 times a week, while the other group only did flexibility training.

And, while both groups preserved cognitive function regarding memory and problem solving, it was the group who regularly engaged in aerobic exercise that gained benefit to the portion of the brain associated with memory, experiencing less shrinkage in their hippocampus.

The team of scientists here believe that the cardiovascular benefits of aerobic exercise may be the reason for this added benefit, theorizing the improvements to vascular health extend to the health of the brain as well.

And, other research regarding the effects of exercise on the body back up these findings!

Exercise Has Anti-Inflammatory Effects On The Brain

A recent study published in Nature, detailed the effects of exercise on the health of the brain specifically looking at how physical activity causes the release of anti-inflammatory molecules.

Here, researchers studied two groups of mice, one group freely permitted to exercise on an exercise wheel over the course of a month, while the other group had their exercise wheel locked, preventing such activity.

After 30 days, the exercising mice were observed to have more neurons in their hippocampus than those mice who were sedentary.

Then, the study was furthered when a third group of mice were also forced to be sedentary for the span of a month, afterwards being infused with the blood plasma of the mice from either the sedentary or active group.

The results? Those mice infused with the blood plasma of the active mice all performed better in a series of cognitive tests than those mice infused with the blood of the sedentary mice.

Pairing these findings with a similar study from UC San Francisco, researchers have singled out a protein known as clusterin, which they believe effectively provides needed anti-inflammatory properties specifically targeting the brain (brain inflammation).

To test this belief, the team:

removed clusterin from the blood of the active mice and miraculously, the prior benefits to the sedentary mice infused with this blood ceased to be
administered clusterin by itself and signs of brain inflammation in the neuro-affected mice were diminished

Ah, but how did these research findings involving mice work out when tested in humans?

Evaluating data collected from a six month study on 20 veterans with mild cognitive impairment, researchers found those participants who exercised three times per week had higher levels of clusterin in their blood and showed improvements when memory was tested.

And, while these findings do not mean that clusterin is, or will be, a cure all for dementia, they do show an interesting link between regular physical activity and improvements in memory and decreasing hippocampus shrinkage.

Conclusion – Exercise, Cholesterol, And Dementia

So, what do we know for sure:

It is true that high cholesterol levels can increase one’s risk of dementia.

It is proven that exercise can improve cholesterol levels.

We know that exercise can improve brain function and prevent cognitive decline.

And, what looks promising:

Exercise seems to not only lower cholesterol levels, but may protect against dementia.

Specific proteins (clusterin) produced through aerobic exercise have the potential to reduce cognitive decline and lower the risk of dementia.

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HEALTH

How to Use Holistic Practices to Reduce Stress

Published

1 year ago

June 15, 2025

Natural Healthy News Team

In today’s fast-paced world, stress is more than just an occasional inconvenience; it’s a chronic issue affecting millions of people physically, mentally, and emotionally. As traditional methods of stress management often focus on isolated symptoms, a growing number of individuals are turning to holistic practices to restore balance between the mind and body.

Understanding the Mind-Body Connection

The mind-body connection refers to the link between our thoughts, emotions, behaviors, and physical health. Scientific research continues to support the idea that mental well-being can directly influence the body’s ability to heal, resist disease, and maintain a state of balance. When you’re stressed, your body releases hormones like cortisol, which can suppress the immune system, disrupt sleep, and increase the risk of chronic conditions.

By nurturing this connection, holistic approaches offer a comprehensive way to manage and reduce stress naturally without relying solely on medication or short-term fixes.

Holistic Practices That Help Reduce Stress

Here are some effective mind-body techniques that can be integrated into daily life to help reduce stress:

1. Meditation and Mindfulness

Meditation has long been recognized for its ability to calm the mind and regulate emotions. Even just 10 minutes a day of focused breathing or mindfulness practice can lower cortisol levels, improve concentration, and enhance emotional resilience.

2. Yoga and Gentle Movement

Yoga combines physical postures, breath control, and meditation, making it one of the most powerful tools for relieving stress. Regular practice can improve flexibility, balance, and circulation, while also fostering inner peace.

3. Breathwork (Pranayama)

Simple breathing exercises help stimulate the parasympathetic nervous system which is responsible for “rest and digest” functions. Try techniques like box breathing or alternate nostril breathing to instantly calm the mind.

4. Herbal Remedies and Nutrition

Many herbs, such as ashwagandha, chamomile, and lavender, have calming effects on the nervous system. In addition, maintaining a nutrient-rich diet supports brain health and hormone balance. For those looking to support both stress management and weight loss, try adding this 3-Ingredient Fat Burning Soup to your meal plan. It’s keto-friendly and can help you burn 400 calories on autopilot!

5. Journaling and Expressive Writing

Expressing emotions through writing can help process unresolved feelings and reduce mental overload. Keeping a gratitude journal, for instance, has been shown to promote optimism and emotional clarity.

6. Nature Therapy and Grounding

Spending time outdoors and reconnecting with nature reduces stress hormone levels and enhances mental well-being. Walking barefoot on grass (grounding) can also balance your body’s natural electrical charge, helping you feel more centered.

Making Holistic Stress Management a Lifestyle

Integrating these practices doesn’t have to be complicated. Start with small, manageable habits like a five-minute breathing session in the morning or a short yoga routine before bed and gradually build a stress-resilient lifestyle. When practiced consistently, these tools can lead to improved mood, better sleep, and a stronger immune system.

For more on how managing stress plays a role in your overall health, read our article on The Importance of Stress Management in a Healthy Lifestyle.

Final Thoughts

The mind-body connection is a powerful pathway to healing and wellness. By embracing holistic practices, you can transform stress from a silent saboteur into a signal to slow down, reconnect, and thrive. Whether you’re a busy professional, a caregiver, or someone going through life’s transitions, these tools can empower you to take control of your health naturally.

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FITNESS

7 Ways to Create a Holistic Morning Routine

Published

1 year ago

June 6, 2025

Natural Healthy News Team

Your morning sets the tone for the entire day. A rushed, chaotic start can leave you feeling scattered and stressed, while a mindful, intentional routine can help you feel grounded, energized, and ready to take on whatever comes your way. A holistic morning routine isn’t just about productivity, but it’s about nourishing your body, mind, and soul from the moment you wake up.

Here’s how to create a morning routine that aligns with your health goals, mental clarity, and overall well-being.

1. Wake Up with Purpose

Start by giving yourself enough time in the morning. Waking up just 10–30 minutes earlier can help you transition into the day without pressure. Use this time to set an intention. Ask yourself: What kind of energy do I want to bring into today?

This simple mindset shift can help you stay centered, no matter what challenges arise.

2. Hydrate First Thing

After 7–8 hours of sleep, your body needs hydration. Drinking a glass of water (preferably with lemon) jumpstarts your metabolism, aids digestion, and flushes out toxins. Add a pinch of Himalayan salt for added minerals.

3. Gentle Movement to Wake the Body

Stretching, yoga, or a short walk can help awaken your muscles and improve circulation. Movement doesn’t have to be intense to be effective. The goal is to reconnect with your body, increase energy, and boost your mood.

For more ideas on morning activities that support weight loss, check out these 10 Morning Rituals That Help Shed Pounds.

4. Nourish with a Light, Balanced Breakfast

Skip the sugar-laden cereals and opt for whole, nutrient-dense foods. A balanced breakfast with protein, fiber, and healthy fats will stabilize your blood sugar and fuel your morning.

Looking for a fast and effective fat-burning option? Try this 3-Ingredient Fat Burning Soup. It’s keto-friendly, satisfying, and designed to help you burn 400 calories on autopilot!

5. Practice Mindfulness

Spend 5–10 minutes meditating, journaling, or simply breathing deeply. This helps regulate stress hormones and primes your brain for focus and calm. Even just one mindful breath before starting your tasks can shift your entire outlook.

6. Limit Screen Time

Resist the urge to check your phone or social media first thing. Instead, spend your first moments being present — with yourself, your family, or nature. This preserves mental clarity and reduces anxiety triggered by digital overload.

7. Plan Your Day Intentionally

Before jumping into work, take a few minutes to review your top priorities. A written to-do list or planner can help you stay organized and avoid feeling overwhelmed.

Final Thoughts

Creating a holistic morning routine isn’t about perfection but it’s about consistency and self-care. When you start your day with intention, you build a strong foundation for your health, focus, and happiness. Small, mindful choices in the morning lead to big wins over time.

Start tomorrow with a purpose. Your future self will thank you.

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HEALTH

The Art of Slow Living:Embracing a Holistic Lifestyle

Published

1 year ago

May 31, 2025

Natural Healthy News Team

In today’s busy world, slowing down can sometimes be viewed as unproductive to some, but to others, embracing the art of slow living leads to deeper fulfillment, improved mental clarity, and better overall health. Rooted in mindfulness and intentionality, slow living encourages a holistic lifestyle that nurtures your body, mind, and spirit.

What is Slow Living?

Slow living is a lifestyle philosophy that emphasizes quality over quantity, mindfulness over haste, and connection over consumption. It invites you to live intentionally, appreciating the simple moments and making conscious choices that align with your values. Whether it’s preparing home-cooked meals, spending time in nature, or practicing gratitude, slow living shifts your focus from doing more to the point of burnout to doing less but living better.

The Pillars of a Holistic Lifestyle

A holistic lifestyle integrates various aspects of well-being, including physical health, emotional balance, spiritual awareness, and a sustainable relationship with nature. Here are some key elements:

1. Nourishing Your Body Naturally

Eating whole, unprocessed foods and staying hydrated are cornerstones of holistic health. Herbal teas, for instance, are a gentle yet effective way to support your immune system and create mindful rituals in your day. Curious about the benefits? Read more here: The Herbal Tea Hustle: Can Steaming Mugs Boost Your Immune System?

2. Creating Space for Mindfulness

Meditation, journaling, and deep breathing can reduce stress and bring clarity to your thoughts. Slow living encourages you to be present, tuning in to your body’s signals and your emotional needs.

3. Reconnecting With Nature

Spending time outdoors helps reset your circadian rhythm and uplifts your mood. Whether it’s gardening, hiking, or simply sipping tea on the porch, these moments foster a sense of peace and connection to the earth.

4. Simplifying Your Surroundings

Decluttering your home and living with intention helps reduce mental overload. Adopting minimalism and using natural, sustainable materials can transform your space into a calming sanctuary.

Why Choose Slow Living?

Reduces stress and anxiety
Improves focus and productivity
Fosters deeper relationships
Promotes sustainability and environmental consciousness
Encourages self-reflection and personal growth

Final Thoughts

Slow living isn’t about doing everything slowly. It is about doing things with purpose. By embracing a holistic lifestyle, you’re not just surviving the chaos of modern life, you’re thriving in a rhythm that nourishes your soul. Start small. Sip your tea. Read that book. Take a walk. Breathe. And let the art of slow living guide you back home to yourself.

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