Why Lifting Weights and Eating Fibre Could Save Your Life

Jane Arlow • November 21, 2024

Are you worried about brain health as you age?

Yeah, I get it. Me too.

Dementias are a horrible way to go.

So what can we do about it?

Well, luckily (luckily??? Wow. I need to get out more), I’ve come across several articles and podcasts about the topic this week.

What puts you at risk for cognitive decline as you age?

Obviously, some risks are modifiable and some less so.

One of the biggest risks is whether your parents or grandparents died with dementia.

Another risk is being a woman - because, of course it is.

But, even if you’re a woman and your parents had dementia, it doesn’t mean it’s a dead cert for your future.

There are definitely things you can do to mitigate your risk.

Move more!

Oh come on! You didn’t think I was going to pass up this opportunity did you?

A review of 16 studies found that exercise decreases dementia risk by 28% and Alzheimer’s risk by 45%.

Here are the highlights:

Even when there’s a genetic predisposition to dementia, those with increased CV fitness can decrease their risks.
Exercise increases blood flow to the brain, reducing vascular dementia risks;
Both aerobic and anaerobic exercise promote the growth of new brain cells which support memory, learning and neural protection.
Exercise also increases insulin sensitivity in the brain so that it can get the energy it needs to perform all its duties.
Mobility, flexibility and balance focused activities (e.g. Pilates, PiYo, LiFT & FLeX and Strength & Stretch) reduce the risks of falls and associated complications which can lead to cognitive decline.

How much exercise should you do for good brain health?

What’s good for your heart is good for your body is good for your brain:

At least 150 minutes/ week [22 mins a day!] of anything that gets you out of breath;
plus a couple of weight-training sessions;
and at least one mobility/ flexibility/ balance session.

Take care of your second brain

Recent research is starting to identify the role of inflammation as a major factor in cognitive decline.

So, what can we do to reduce inflammation in the body?

Recent research indicates that a lot of the modern food we eat can create gut dysbiosis (i.e. it’s not happy!) and increase inflammation:

Added sugars and refined carbs
Low fibre foods and limited probiotic intake
Artificial additives and pre-packed UPF

Obvs, I am not saying you can’t ever eat these things.

Nor do I subscribe to the whole “clean eating” thing or excluding big swathes of foods from your diet.

An 80/20 approach to your diet allows you to still enjoy the occasional treat.

So, what can you add to your diet to reduce inflammation and reduce the risks of dementias?

More minimally processed plant-based foods. This can include fresh, frozen or tinned.
For preference, add lots of different coloured plant-based foods to get as many phytonutrients as possible.
More prebiotics - fibre-rich foods like beans, pulses and legumes
More probiotics - this can include things like live yoghurt and fermented foods (e.g. kimchi, sauerkraut).
More essential-fatty acids from oily fish (preferably wild caught because farmed fish tend to be given a lot of antibiotics, which really upset your gut. Krill supplements are also good).

One recent review of studies identified that increasing all of these over a period of 6 months, resulted in a significant improvement (like 50%!) in cognitive health.

Obvs, I can't come round and cook for you (I would massively over-cater if I did), but I can help you with getting more movement into your life.

I have new blocks of classes starting in January 2025, and you can join the Priority Wait List:

Pilates classes in Hampton, Hampton Hill & Sunbury - join the list here

LiFT & FLeX classes in Hampton - join the list here

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Breast cancer - know your risks

By Jane Arlow • October 13, 2025

October's Breast Cancer Awareness Month and if you haven't done it recently, please let this be the nudge you need to give them a good feel up. Here 's a link to the NHS website below showing how to perform your check and what to look for. If you're one of my gentlemen readers, please don't think this doesn't apply to you. It does. Men can still get breast cancer. And if you find something that doesn't seem right, please contact your GP as soon as possible. 80-90% of lumps are likely to be benign, but for the small percentage of those that aren't, early detection and treatment are your best chances of having successful treatment and being around to annoy friends and family for a long time. Don't skip your mammogram I know having mammograms is really uncomfortable. But this is one of the best ways to check for cancers that aren't otherwise easily spotted. So if you get invited, please go. (And don't skip your smear test either!!!) Know your risk factors 1 in 7 women will get breast cancer in their lifetime. Here are some of the risk factors: - Age : older women are more likely to get breast cancer than younger women and age is the highest risk factor. - Genetics : Breast cancer risk is higher if you have first-degree relatives who've had it (although 85% of women with a relative with breast cancer WON'T get it). - Breast density (relates to the percentage of non-fatty tissue): the risk is highest for those with the most dense tissue. You can ask your radiographer to tell you whether you have dense tissue at your mammogram. - Lifestyle factors: These include having overweight or obesity, alcohol consumption, tobacco use and insufficient physical activity. - Exposure to endocrine disrupting chemicals: These "forever" chemicals, such as pthalates and parabens, show up in makeup and toiletries. Risk doesn't normally come from one exposure to one chemical, but from prolonged exposure to many different chemicals over a long period of time. You can read more about the risks here It's worth noting that even if you get a diagnosis, it's unlikely you'll ever know if there was "one thing" that caused it. What happens if you get a diagnosis of breast cancer? I am in no way competent to comment on the treatment plan your medical team recommend for you. Everyone I know who's had breast cancer has had a different treatment plan, depending on: the stage of cancer; whether it had spread further; whether it was hormone-receptive; whether it was due to genetic mutation; and the age of the woman. I do know that for all of us, it was a really scary time. You should be given access to resources outside of the surgical and oncology team, often via a Macmillan nurse, who can answer questions on topics from your treatment and reactions, to claiming for extra benefits. They're also great if you're not sure what questions to ask. While you're in the heat of the panic, it can be difficult to think clearly about what you need to know. Using "what should I be asking that I'm not?" is super helpful. Keep moving after your diagnosis, during and after treatment The one thing I can advise you on with all confidence, is to keep moving. Exercise is safe, possible and helpful for individuals with breast cancer, throughout the treatment cycle. In fact, international guidelines say you should try to get back to your normal activities as soon as possible. Exercise can help reduce the risk of cancer coming back; and may stop stage 1 cancers from growing further; and can also reduce treatment side effects like tiredness, cognitive impairment or lympoedema. Yes, you may need to dial back your usual activities if treatment leaves you feeling exhausted. But whenever you can, please aim for 150 minutes of exercise in every week. Many forms of treatment also lead to a higher osteoporosis risk, so please also do resistance-based and/or some impact-based exercise every week. I'd also recommend paying attention to shoulder mobility. Scar tissue and "guarding" of surgery sites can reduce your range of movement a lot. Check in with your medical team to confirm if there's any specific movements you should avoid during your treatment plan, and when you'll be signed off to go back to them. One last piece of advice someone else gave me... When you tell people you have cancer, a lot of them will have an opinion on your treatment plan. Especially if they're of the "my friend cured their cancer by just eating this one thing.." type. Unless this person is an oncologist, you can safely ignore them! So, what are you still doing reading this? Go off and give yourself a fondle!