Stand Up!

Hi, I'm Liz Moser, a Mayo Clinic and National Board Certified Health and Wellness Coach.

What’s currently grabbing my attention is the book, The Alzheimer’s Solution: A Breakthrough Program to Prevent and Reverse the Symptoms of Cognitive Decline at Every Age, written by Doctors Ayesha and Dean Sherzai.  They are a husband-and-wife neurologist duo who met and bonded at a get-together while discussing their grandfathers, who were both brilliant men who sadly succumbed to dementia later in life.

This dynamic couple is passionate about the research behind staving off dementia, and they’ve been using their knowledge coupled with ongoing research to treat their 1000’s of patients for over 15 years. 

Would it surprise you to know that only 3% of dementia patients succumb to the disease solely based on their genetics? 

The remaining 97% of Alzheimer’s cases may be linked to genetics, but the field of epigenetics indicates that we turn on or off our genes via our lifestyle habits. 

For 97% of the population, the symptoms of dementia and Alzheimer's could be most likely alleviated or eliminated with lifestyle changes.

What lifestyle changes specifically?

Team Sherzai has a 5-prong research-based approach called the Neuro Plan. N. E. U. R. O stands for nutrition, exercise, unwind (encompassing stress relievers such as tai chi, yoga, or meditation,) rest or sleep habits, and optimize (level of education, the mental challenges of your career, bilingualism, musical skills, and dedication to lifelong learning.)

They offer an online test that took me about 15 - 20 minutes to complete.  If you’re interested, first go to www.teamsherzai.com, click on Neuro plan, and then click on take assessment.  You will have to log in and create a password.  However, it’s worth the small amount of effort.

I took the test and scored excellently in nutrition (because their research supports a whole food plant-based diet low in sugar.) I scored a bit lower in other areas, although my overall score was relatively high, with exercise being the one area that truly surprised me the most. 

Exercise,  I kind of thought I had that nailed.  No, I did not!

According to this assessment, my exercise (up to two weeks ago when I switched things up) would primarily be categorized as the U of the Neuro plan, or in the unwind category. 

If you go on a walk and your heart rate isn’t in the aerobic zone, which you can calculate by taking 220 - your age x .7 and .8,  then your walk is a relaxing stroll.  My morning weightlifting counts, yay! But yoga, nope, not exercise, yoga counts as relaxing and unwinding despite what my muscles might say about it.  Ha! If you aren’t sweating and short of breath, movement counts as relaxing and unwinding, according to the anti-dementia research. 

The kicker for me and my biggest ah-ha regarding exercise is that sitting for three or more hours per day (and it doesn’t necessarily have to be in a continuous session)  increases your score of Alzheimer’s risk by as much as exercising in the last year for 120 minutes of aerobic exercise per week decreases it.  Does that make sense?  As far as this test goes, you gain as many positive points by the 52 weeks of 120 minutes of weekly aerobic exercise as you lose points if you sit for more than 3 hours each day. 

That blew me away! Ok, I get that I need to sweat more and be short of breath. As team Sherzai repeatedly says in their book, what’s good for your heart and your entire body is also good for the brain.  Right, we're not a closed system.  My brain doesn’t live in a box! But a year of 2 hours per week of aerobic exercise is as good for you as not sitting for more than 3 hours each day—that kind of shocks me. 

I then took an honest look at how much I sit during the day. 

First, my 3 whole food plant-based meals which are huge, take me ages to eat.  I probably spend close to an hour and ½ eating my huge portions of fresh veggies and fruit.  No kidding.  Well, that's half of my daily allotment of sitting time.  I'm in trouble!

Then I have two 20-minute meditation sessions each day.

Hopefully, some time sitting in the hot tub at the end of the day with my partner.

Practicing my piano.

Perhaps watching some tv at night.  (The Doctors Sherzai say the world would be a much healthier place if TVs wouldn’t turn on unless people peddled their bikes!)

Driving in the car for work or errands.  We must sit when we drive! 

Reading, working at the computer, talking to my clients, shooting my videos, etc., etc.

If I wasn't working out, practicing yoga, going for walks, cleaning the house, folding laundry, or preparing food.  Chances are, I was sitting.  And I added it up.  I sat for HOURS each day, way more than the recommended 3 hours.  0Furthermore, the Sherzais assert that sitting down for an extended period negates any benefits from a 20 or 30-minute workout.)

I'm now committed to being more cognizant of this, and I’ve made many changes.  I've rigged up a standing desk using two yoga blocks and a board.  I now use my yoga block/board contraption either inside the sunroom or outside on my deck.  I’m mainly standing when I'm at my desk, and sometimes I’m sitting on my exercise ball. 

When I read or watch tv, I'm using a set of peddles I bought on Amazon for $35. They are so cheap and rickety. I kid you not! Ha! I keep saying I’m going to return them, there are so many other options, but I haven't yet because, well,  they work.  I’ve also sat while squeezing a small exercise ball between my legs or placing a resistance band around my legs and pressing out.

I’ve also sat and stretched on the floor in a straddle position or just squatted down while answering client texts.

I now kneel on my meditation bench instead of sitting or I’m revisiting my beloved vipareeta karani legs up the wall or on the sofa.  I've also experimented with walking meditation.  Yesterday was a gorgeous fall day and I took an afternoon walking meditation. 

Finally, as of last week, I started recording my videos standing up.  I also raised my piano stand and I now practice on my feet. 

I've looked at all that I do, and I've asked myself which activities I must sit for, and which I don’t have to. 

What I’ve come up with is driving a car and maybe eating are the only two activities I think you must sit for and, well, perhaps not even eating.  Let's face it. Tell me you've never eaten standing up.  We all have! 

So far, I've achieved four or so days in the last 2 weeks where I sat for less than 3 hours, and the other days were many, many hours less than my old sloth-like amount.  I'm focusing on progress, not perfection, and I’m committed to changing my sitting habits for the long term.

Meanwhile, during my morning walks on the weekends, I've increased my pace significantly, and I monitor my heartbeat making sure it stays between 114 – 131 beats per minute. Remember to calculate your aerobic heart rate the formula is 220 – your age X .7 and .8

The research is in on a healthy brain, and weekly aerobic activity coupled with a commitment to sit WAY less than most of us do is essential.  However, the good news is that making these changes most likely won’t take any more time out of your busy schedule.    if you are already walking or biking then calculate your aerobic range and push yourself a bit more to make 120 minutes or 2 hours each week of your existing movement an aerobic activity. 

Also, figure out how many hours a day you sit and be prepared to be blown away. Then get creative and have fun.  Make a game out of it and see if you can get your sit time down significantly or even to the 3 hours a day threshold recommended by Doctors Ayesha and Dean Sherzai.   

I’m Liz Moser, a Mayo Clinic and National Board Certified Health and Wellness Coach, and thank you for reading this blog about the necessary habits of people who thrive mentally later in life.  If you have any questions about this vlog, health, wellness, or wellness coaching with me, please reach out via my website at lizmosercoaching.com.

Bye for now, and be well,

Liz