MASBurtation
https://bit.ly/MASBertationFAP
(Alt. spellings - Masburtation)
Daily MASBertation with FAP leverage (plus three other activities) in dire need of promoting & incentivizing.
Sedentary lifestyle is associated with 1/3 or 33% elevated dementia risk
One can lower dementia odds by 25% by reducing sedentariness and there are high odds of doubling the protective effect with prescribed exercise and diet and push it to 90% protection.
To affirmatively address the overarching future task of future global dementia burden reduction Policy developers must incentivize and promote five types of activities primarily starting with advertising Daily MASBertation, with FAP leverage (with outdoor physical recreational activity promotion with greater time spend in the nature). While either of these two activities (cognitive and physical) lower dementia propensity, the benefits can be additive or better by combining the two and toping them with three others namely social activity, nutrition quality promoting activity (e.g., growing own food and prepping own meals etc.), and s6xy suxaglymph sleep activity. Data shows cognitively physically, socially and sexuality inactivity or “panstagnation” is associated with high risk of dementia linking inertias to cognitive loss. s6xy sleep (also called suxaglymph sleep) is cumulative result of 1) exercise/FAP, 2) neurobics/MASB, 3) MIND diet, 4) socializing, 5) time/ stress control & 6) Practices of (Often Orgasming) Meditation-Yoga Type [POMYT ] (URL: www.bit.ly/POMYTPOMYT)
Good news for the sedentary folks is MASB was independently linked with a lower dementia risk irrespective of FAP.
Degree of the protective effect of was significant or substantial at higher FAP leverage levels. Impressively dementia risk among individuals high (or moderate) MASBertation levels [(Mentally Active Sedentary Behavior)] with high FAP leverage levels and was approximately 60% lower than those with low MASBertation and low FAP leverage levels. One can justifiably speculate that the cluster of all five activities would lower the risk by up to 80-90% such that with the risk reduction the likelihood of developing dementia by 80 can be lowered to 5% and by 90 to 10%. [ FPA = 2 x WEPA]
I. Nemoto et al published Do the Impacts of Mentally Active and Passive Sedentary Behavior on Dementia Incidence Differ by Physical Activity Level? A 5-year Longitudinal Study in July 2022 DOI https://doi.org/10.2188/jea.JE20210419 concluding that Mentally Active Sedentary Behavior (MASB) is more desirable than Passive Inert Sedentary Behavior (PISB) as the former desirably affects cognitive function (smarts, sharpness, intelligence, memory, problem solving including stress control) and these associations tend to differ according to Fortnightly Activity Participation Level (FAP) level noting that Mentally Active Sedentary Behavior offers significant protection against dementia. Authors conducted a 5-year longitudinal prospective study involving all community-dwelling older adults in a Japanese village with total adult population of 5,323). Weekly Engaging in Physical Activity (WEPA) is multiplied with 1 to get FAT level. FAP/ WEPA was evaluated using the International Physical Activity Questionnaire (IPAQ) and categorized at three levels of low WEPA (<2.5 metabolic equivalent of task [MET]-h/week), moderate or intermediate WEPA (2.5–16.0 MET-h/week), or high WEPA (≥16.0 MET-h/week). Authors assessed median daily MASB duration (Book-reading; <10 min/day, 10–30 min/day, ≥30 min/day). and median daily PISB duration (TV-watching time; <1 h/day, 1–3 h/day, ≥3 h/day) and performed Fine-Gray models accounting for competing risk of death to test associations of median daily MASB duration & median daily PISB duration with dementia onset age. During follow-up period, 606 of 5,323 (11.4%) participants developed dementia.
II. Yan et al published Association between sedentary behavior and the risk of dementia: a systematic review and meta-analysis in Translational Psychiatry. Jul 2020; 10: 112.. doi: 10.1038/s41398-020-0799-5 whereby authors analyzed available observational epidemiological evidence to identify the association between sedentary behavior and the risk of dementia. We searched PubMed and Embase from their inception to March 2019 to identify observational studies examining the association between sedentary behavior and risk of dementia. Two authors independently extracted data and assessed study quality using predefined criteria. The Q statistics and I² methods were used to test for heterogeneity. The publication bias of the included studies was also estimated using Begg’s and Egger’s tests. We identified 18 relevant cohort studies involving 250,063 participants and 2269 patients with dementia. Pooled result showed that sedentary behavior was significantly associated with increased risk of dementia (RR = 1.30; 95% CI: 1.12–1.51). In addition, subgroup analyses by state, and controlling for the concomitant effects of age, sex, education were conducted for the increase of dementia risk, relating to sedentary, respectively. In general, these subgroup analyses showed no statistically significant differences. The results suggested that sedentary behavior was independently associated with a significantly increased risk of dementia, which might have important implications in conducting etiological studies for dementia and developing strategies for dementia prevention.
III. Raichlen et al. published Leisure-time sedentary behaviors are differentially associated with all-cause dementia regardless of engagement in physical activity in PNAS August 2022 which corroborates above results.
Watch also: Five ways to build an Alzheimer’s-resistant brain by Dr. Lisa Genova & The Carephilly study : Healthy Lifestyles Reduce Risk of Chronic Diseases and Dementia by Dr. Peter Elwood details - Living Caerphilly To 99 ( @ https://bit.ly/LivingCaerphillyTo99) without disease & disability. A more comprehensive outlined of MASBertation with FAP leverage is reviewable online @ https://bit.ly/ MASBertationFAP Pls send queries/comments to me - pkv@live.ca
1. Civilizational Consumerism Coercion (social, politico-corporate) atop effortless sedentary still stressogenic sustenance state remediable through minimalism ward shift of curbing over-consumption and the consumerism mindset. Fueled by Corporate Advertisers PR firms’ fraud on the public propelling civilizational depressive-dementing disorder.
2. Superspeedy evolutionary shock state from dysfunctional incompatibility or incongruency of the post Christ epoch of the modern millennials with their primitive prehistoric genome
3. A vicious cycle Attenuated Autismoid Apathy with Chronic anxiety state ensuing from Civilizational Consumerism Coercion (social, politico-corporate) atop sedentary still stressogenic sustenance state with social sequestration,
4. Dysfunctionally depressogenic, dementogetnic anxiogenic, diabetogenic, diabetogenic, microbiome brain tug-of-war loop. Low life satisfaction score fuels superfluous consumerism or shopoholism, hoarding and stuff overwhelm accentuating the stress.
5. Dumbification from combined cognito-physical inertia & standstill state potentially manageable through aggressive promotion and incentivizing of MASBertation as the entry point of the cycle to mitigate against the endocannabinoid receptors dysfunction from sedentary still stressogenic sustenance state of modern humans. Dissipation of physical inertia or exploitation of the FAP leverage or sedentariness smashing would remain unsurmountable without the elimination of the cognitive inertia or cognitive stagnation. While the superb set of 6ix activities fantastically helps overcome cognitive inertia but it poses an impossible dilemma of catch-22 style. It is hoped that shredding cognitive inertia would prove less troublesome than serrating physical inertia.
promotion and incentivizing of
MASBertation could be promoted by presenting the evolutionary shock state, endocannabinoid dormancy from alleviation of the burden of engagement of cognitive and physical effort for sustenance that has become spontaneous and sedentary.
cognito-physical inertia & standstill state
tvegging v versus tractivity /tractions
10% Happier Meditation for Fidgety Skeptics with Dan Harris and Joseph Goldstein — Change Collective
The Science of Healthy Aging Living Better, Not Just Longer Healthspan Brainspan Dr. Ellen Hughes v=jQrkioHOJLs
10 Keys to Happier Living GREAT DREAM
How healthy living nearly killed me A J Jacobs
Microbiome, Brain and Behavior - Ted Dinan
Well-being in Older Adults CDC Public Health Grand Rounds v=Zdfw8uQ-vA4
MASBurtation recreational or non-vocational pursuits for neurogenesis promotion
Hobbies That Are Like a Wellness Retreat for Your Brain
2021 is supposed to be the year Things Get Better — but we’re not quite there yet. Many of us are still spending tons of time at home, trying hard to keep deep anxiety, stress, and straight up boredom from spiraling out of control.
Picking up a hobby can help. Honing a new skill gives you a fresh sense of purpose and temporarily takes your mind off all the bad things, tamping down your body’s production of stress hormones and even motivating you to make healthier choices overall. Oh, and you’ll end up spending less time on your phone.
The key is finding an activity that’s as relaxing as it is satisfying. Here are 10 worth trying that’ll help you chill out and leave you feeling energized instead of drained.
FYIs for learning something new
Depending on the hobby you pick, you might not become a pro overnight. Scaling that learning curve and getting into the habit of regular practice can be challenging at first (even when you don’t have much else to do). Try to be consistent by setting aside specific times just for your hobby — the more you do it, the better you’ll get.
Try to set small, attainable goals rather than expecting to become an expert right away. Instead of aiming to knit a sweater or learn how to play every song on your favorite album on the guitar in a week or a month, start with making a scarf or mastering just one song. Over the course of several months, these little accomplishments will add up to a strong new skill.
On the other hand? Not everyone is cut out to be great at every single activity, and that’s okay. If you feel like you’ve given your hobby a legit try and it consistently feels more like frustrating work than fun, give yourself permission to try something else.
1. Learn (or re-learn) an instrument
Playing music actually leads to changes in your brain that that improve your mental health, decrease stress and anxiety, and promotes social connectivity.
2. Dive into DIY home renos
Tackling your own home projects doesn’t just save you money and help you sidestep the whole safety issue of having work people in your space. It can actually be a creative outlet that boosts your mental health.
Dreaming up your spruced up space is a way to both express and learn about yourself — and the sense of accomplishment you’ll feel when you’re finished is a serious mood lifter.
3. Become a puzzle person
Over time, activating all those different areas of your noggin can actually help protect your cognitive function and help keep your brain young
4. Try tai chi
The ancient Chinese exercise involves gentle, flowing movements and deep breathing that are ace for slashing stress, boosting your mood, and finding a sense of calm, focused energy. Some evidence even suggests that a regular practice can help you sleep better and strengthen your immune system,
Try it: Since in-person classes probably aren’t an option right now, go virtual with Just Breathe’s on-demand classes instead.
5. Knittinc, crocheting, sewing-mending etc. to get into the flow state
And that feeling of flow can lower your blood pressure, ease feelings of depression and anxiety, and fight feelings of loneliness. Even if your scarf or hat ends up looking kinda wonky.
6. Hiking in the wilderness or even urban plantation of parks.
If you haven’t hopped on the nature walk bandwagon yet, you need to give it a try. The exercise + nature combo is proven to help keep you from ruminating over negative thoughts, helping you stay out of a sadness spiral.
7. Go forth with flower arranging
It doesn’t matter if you pick out fancy blooms from the florist or grab whatever looks good at the bodega. Arranging your own bouquets can slow your breathing, wash away feelings of anxiety, and generally make your outlook a little sunnier. And you’ll have something pretty to look at all week long.
Try it: You can totally go freestyle with your floral setup. But if you’re looking for some guidance on how to make those grid-worthy arrangements, you’ll find loads of advice and inspiration in Amy Merrick’s gorgeous hardcover book On Flowers: Lessons From an Accidental Florist.
8. Experiment with watercolors
Wielding a paintbrush is a proven stress buster, provided you go with the flow and try not to focus on making your picture perfect. Watercolors are especially nice: The colors are soft and soothing, and just as good, easy to layer and blend.
Try it: The Raphael Watercolor Travel Pan Set has the brushes and high-quality paints you need to get started, all in a sturdy, compact kit that’s easy to store (and perfect for toting to the park in the spring).
9. Pick up pottery
Already tried the painting thing back in April? Dive a little deeper with clay work, another creative outlet that can bring down your levels of the stress hormone cortisol in just 45 minutes, helping you feel calmer and more content. And it’s a double whammy, since you’ll get a major sense of satisfaction every time you drink from that handmade mug or fill up that handmade vase.
10. Candle making creative outlet.
Candle making is a creative outlet that doubles as a meditative experience. And when you’re finished, you’ve got the goods to go full-on hygge. Be sure to save a few to pack up and drop off to your friends or neighbors too — giving is good for your soul, people.
Zawadski, et al. published Real-time associations between engaging in leisure and daily health and well-being in Annals of Behavioral Medicine Aug 2015;49(4):605-15. doi: 10.1007/s12160-015-9694-3 concluding that via multiple mechanisms explaining leisure timer savoring brings about wellness permitting prescription of regular relatively unstructured leisure-based interventions of ample duration to improve wellness and well-being. An ideal to aim for is to create a substantial overlap between vocational pursuits and leisure-time pursuits such that work becomes leisure. Authors evaluated a community sample (n = 115) who completed ecological momentary assessments six times a day for three consecutive days. At each measurement, participants indicated whether or not engaging in leisure and also remarked on their mood, interest/boredom, and stress levels. Heart rates were regularly evaluated and salivary cortisol levels were also analyses as markers of stress. Multilevel models revealed that participants had more positive and less negative mood, more interest, less stress, and lower heart rate when engaging in leisure than when not i. e. during vocational occupation.
Siu et al published Effects of Tai Chi or Exercise on Sleep in Older Adults With Insomnia. A Randomized Clinical Trial in JAMA Network Open. Feb 2021;4(2):e2037199. doi:10.1001/jamanetworkopen.2020.37199 concluding that both the conventional exercise and tai chi improved sleep and although the absolute improvements in sleep parameters were modest the beneficial effects tend to be sustained for up to24 months,. Improvements in objective sleep parameters were not different between the tai chi and exercise groups, suggesting that tai chi can be an alternative approach for managing insomnia when conventional activity is less appealing or impractical. The tai chi intervention significantly improved actigraphy-measured objective sleep parameters similar to conventional exercise, and the benefits remained after 24 months. Although earlier on, relative to conventional exercise tai chi led to greater improvements in subjective sleep parameters upon completion of the intervention, the magnitudes of these benefits were not different between the intervention groups after 24 months. The concomitant improvements in objective and subjective sleep, as well as the larger insomnia remission and treatment response rates is encouraging observation. This pilot study permits prescribing tai chi as an alternative or adjunctive intervention for insomnia management for troublesome insomnia among seniors. Those unable to cultivate interest in this or otherwise unable to participate can benefit equally through conventional activity regimens.
Yuhao et al. published Tai chi exercise for sleep problems in older adults. A protocol of systematic review and meta-analysis in Medicine (Baltimore). Nov 2019; 98(45): e17556 doi: 10.1097/MD.0000000000017556 reporting that their meta-analysis provides high-quality evidence on the effectiveness and safety of Tai Chi exercise for sleep problems in older adults who have a high prevalence of sleep disturbances that adversely impact their wellness and well-being. Significance of ample and high quality sleep for humans is extremely high and their prevalence and severity increase with the decades past midp-life. The prevalence of sleep problems is on the rise globally. Tai Chi has been anecdotally widely used to manage sleep problems in China for many years based largely on layman counsel, and clinical effectiveness remains unproven however if proved Tai Chi could be prescribed as a complementary and an intervention alternative to pharmacotherapy for sleep problems in older adults.
Soyoung et al. published A neural link between generosity and happiness.in Nature Communications 2017; 8, Art. #15964 reporting that evidence demonstrates a top–down control of striatal activity plays a fundamental role in linking commitment-induced generosity with happiness. Using functional magnetic resonance imaging and a public pledge for future generosity authors investigated the neural pathways and mechanisms that link generous behaviour with happiness elevation. Participants promised to spend money over the next 4 weeks either on others (experimental group) or on themselves (control group). Relative to controls, donor participants who made more generous choices in an independent decision-making task showed stronger increases in self-reported happiness. Neuro-imaging data showed that generous decisions engage cerebral temporo-parietal junction (TPJ) and differentially modulated the connectivity between TPJ and ventral striatum. Notably, striatal activity during generous choice making correlated directly to happiness level.
Reybrouck et al published Music and Brain Plasticity: How Sounds Trigger Neurogenerative Adaptations : Jun 2018; DOI: 10.5772/intechopen.74318 summaizing - how music can trigger plastic changes in the brain. We elaborate on the concept of neuroplasticity by focussing on three major topics: the ontogenetic scale of musical development, the phenomenon of neuroplasticity as the outcome of interactions with the sounds and a short survey of clinical and therapeutic applications. First, a distinction is made between two scales of description: the larger evolutionary scale (phylogeny) and the scale of individual development (ontogeny). In this sense, listeners are not constrained by a static dispositional machinery, but they can be considered as dynamical systems that are able to adapt themselves in answer to the solicitations of a challenging environment. Second, the neuroplastic changes are considered both from a structural and functional level of adaptation, with a special focus on the recent findings from network science. The neural activity of the medial regions of the brain seems to become more synchronized when listening to music as compared to rest, and these changes become permanent in individuals such as musicians with year-long musical practice. As such, the question is raised as to the clinical and therapeutic applications of music as a trigger for enhancing the functionality of the brain, both in normal and impaired people.
Doing Household Chores Can Help Your Brain Stay Younger and Healthier for Longer, Study Suggests
Canadian researchers found positive associations between routine housework and increased brain fitness in older adults.
Wen et al published The effects of housework on the health of retired older adults: a preliminary investigation from the Tongji-Dongfeng cohort study, China in PLoS One 2013;8(3):e57232. doi: 10.1371/journal.pone.0057232. reporting an association of housework with health, especially of child care, elder care, and grocery shopping & cooking without significance and of washing clothes & cleaning house with significance for women, would provide a valuable clue for in-depth study of housework, namely the effects of housework on health would be subdivided into the dimensions of psychological and social activity besides physical activity, and it may not be suitable to simply classify housework as a kind of exercise. Thier data came from the baseline survey of the Tongji-Dongfeng Cohort Study with 25,501 participants. The independent variable was housework including child care, elder care, grocery shopping & cooking, and washing clothes & cleaning house. The dependent variable was self-reported two-week illness. Age, education, marital status, smoking and drinking were used as potential confounding variables. There are gender differences in the four types of housework, with higher prevalence among women than among men. The prevalence of two-week illness in women was higher than that in men. After adjusting for potential confounding variables, the four types of housework had almost no significant effects on two-week illness, except for washing clothes & cleaning house with a negative effect for women (OR = 1.17, 95% CI 1.06-1.29).
Household physical activity is positively associated with gray matter volume in older adults
Koblinsky et al. published Household physical activity is positively associated with gray matter volume in older adults.in BMC Geriatriatics Feb 202; 121, 104 (). https://doi.org/10.1186/s12877-021-02054-8BMC Geriatrics February 2021; 21, Article # 104 concluding that time spent engaging in household physical activity tends to be positively associated with brain volume, specifically gray matter volume, in older adults. Highlighting the benefits associated with household chores may motivate older adults to be more active by providing a more attainable, low risk form of physical activity.
Total daily physical activity is positively associated with brain volume and cognition in older adults. While we have ample evidence that recreational physical activity influences brain health, the contributions of other daily activities are less understood. In particular, the associations between household physical activity and brain health in older adults is underexplored. The purpose of this study was to identify associations between household physical activity, brain volume, and cognition in a sample of cognitively unimpaired older adults.
We report data from 66 cognitively unimpaired older adults (71 ± 4 years) who participated in a health evaluation, cognitive assessment, and structural brain imaging. Physical activity was assessed using the Phone-FITT questionnaire and separated into household and recreational physical activity. We quantified whole brain volume, gray matter volume, and white matter volume, and assessed cognitive performance in four domains: memory, working memory/attention, processing speed, and executive function. Associations between physical activity, brain volume, and cognition were investigated in an omnibus approach using two multivariate analysis of variance (MANOVA) models. The first model assessed the associations between physical activity and brain volume adjusting for age, sex, Framingham Risk score (FRS) and intracranial volume. The second model assessed the associations between physical activity and overall cognitive performance adjusting for age, sex, FRS and education. Post hoc regression analyses were conducted to investigate significant MANOVA results. We also conducted further regression analyses to investigate associations with hippocampal and frontal lobe volume.
Household, but not recreational, physical activity was positively associated with brain volume measurements (F = 3.07, p = .035), specifically gray matter volume (t = 2.51, p = .015). Further exploratory analyses identified that household physical activity was associated with hippocampal (p = .015) and frontal lobe (p = .010) volume. No significant relationships were observed between household or recreational physical activity and cognition.
The adults underwent health and cognitive evaluations, structural brain imaging, and a physical activity assessment. Then researchers also measured their brain volume, gray matter volume, and white matter volume, assessing four main cognitive functions: memory, working memory/attention, processing speed, and executive function. As Baycrest shared in a statement, the researchers found that the adults who spent more time doing odd jobs and housework chores (like cleaning, meal prep, and yard work) had greater brain volume, regardless of how much they exercised. (The greater the brain volume, the healthier and "younger" the brain!)
"Scientists already know that exercise has a positive impact on the brain, but our study is the first to show that the same may be true for household chores," said the lead study author, Noah Koblinsky, an exercise physiologist and project coordinator at Baycrest's Rotman Research Institute. "Understanding how different forms of physical activity contribute to brain health is crucial for developing strategies to reduce the risk of cognitive decline and dementia in older adults."
Keeping our existing neurons firing—as well as intentionally introducing new neural pathways—is essential for optimal brain fitness throughout life.
7 Consistent Habits of People Who Age Well
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Khademi-Vidra, et al. (2020). Motivations and attitudes: An empirical study on DIY (do-it-yourself) consumers in Hungary. DOI: