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Handful of nuts enhances the nootropic effects of physical training
Strength training and endurance training can both slow down brain aging. A diet containing nuts seems to have the same effect, if epidemiological studies are to be believed. What would happen if you let older people train and at the same time eat a handful of nuts every day?
Study
Tunisian scientists at the University of Sfax had 20 male over-65s train 3 times a week for 6 weeks. Each workout consisted of strength training and cardio training. Both groups were allowed to eat whatever and how much they wanted, but the experimental group ate 15 grams of walnuts every day. This amount fits in a child's hand.
Just before and on the last day of the training and supplementation period, the researchers measured, among other things, the strength and cognitive skills of the men.
Results
Including walnuts in the test subjects' diet had no influence on strength. These parameters improved as much in the men who trained exclusively [CT] as in the men who trained and ate walnuts [CTW].
The researchers tested cognitive skills with the MoCA test. If you score 26 or higher on this, you are still 100 percent mentally healthy. If you score 18-25, neurologists say you have mild cognitive decline.
The researchers also discovered that after the supplementation and training period, the subjects in the walnut group were better able to keep their bodies in balance when they walked while they had to think. This ability was not improved among the men in the other group.
Conclusion
Strength training and cardio are apparently not only good for the muscles, but also for the brain - and the latter aspect is enhanced by supplementation with walnuts. The researchers attribute this to the polyunsaturated fatty acids in nuts. These make the brain cells more plastic, allowing them to better make new connections and process new information.
We would also like to add that walnuts are also a source of ellagitannins. These are precursors for urolithins - and they do some pretty cool things in the body. And undoubtedly also in the brain. [Geroscience. 2023 Apr;45(2):1095-113.]
You can read more about the positive effects of nuts on the brain here.
Source:
Aging Clin Exp Res. 2024 Feb 29;36(1):50.
More:
Strength training improves student grades 25.08.2022
Strength training makes elderly people mentally stronger 28.09.2016
Strength training works as medicine for schizophrenia 21.11.2015
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Endurance Training & Nutrition
Strength Training & Nutrition
Alzheimer's & Dementia
Cerebrogenics
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