Mindful Health
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In Today's Issue:
Quick Takes: Ellen Langer's fascinating work on mindfulness, and the power of our thoughts to improve our health.
Community Buzz: Kombucha for your gut, the legacy of a centenarian runner, and "10 hacks" for blood glucose control
Member Spotlight: Bonar is running into his 50s, motivated by fitness challenges, and equipped with knowledge of his health.
QUICK TAKES
Kaitlin & Nancy's takeaways from recent content we've discovered
Mindful Health
Ellen Langer is a long-time Harvard psychology professor who released a book last year called The Mindful Body: Thinking Our Way to Chronic Health. In it, and through her years of research, she demonstrates the benefits of mindfulness - being present, attentive, and thoughtful, instead of acting habitually or falling back on assumptions. As she puts it, mindfulness is “the simple process of actively noticing things, no meditation required.”
Langer highlights the role of our psychology as a key determinant of our health. She says we have far more control over our health and the aging process than we recognize, by virtue of how we think.
A landmark Langer study was the 1979 "Counterclockwise" study, which showed that "turning back the clock" psychologically may do the same for the body. She and her team retrofitted a retreat to replicate the look and feel of 1959. They had a group of elderly men live there for one week and act as though it was indeed twenty years earlier. They were prompted to discuss movies and politics of the time, all in the present tense. They wrote autobiographies as if it were 1959, and shared photos of themselves from that year. The control group stayed in the same retreat and discussed the same topics, but instead, did so using the past tense. Their bios were written in the past tense, and they shared present-day photos of themselves. After the week, the test group’s biomarkers for vision, hearing, memory and strength all improved, and they were even perceived to look younger!
In other studies, Langer has investigated how psychology could impact blood glucose levels. In one study, Langer tested whether the perceived amount of sugar consumed would influence blood glucose levels in type 2 diabetics. Blood glucose levels of participants were measured before and after consuming identical drinks on two occasions, three days apart. All that changed was the drink labels (which they were encouraged to read) showing different sugar levels. Again, perception trumped reality: blood glucose levels more closely tracked perceived, rather than actual sugar levels in the drink.
The placebo effect is another illustration of the mind-body connection. If someone believes a treatment will be effective, it is more likely to be so. Langer references the work of behavioral economist Dan Ariely. Ariely and his team published a study showing that students who paid the list price for cold medication got better faster than those who paid a discounted price. Even when patients were prescribed a pill that was labeled a placebo, a positive effect remained! Perhaps, the key is to induce positive expectations.
Simple changes in how we think can improve our wellbeing. Take Langer’s nursing home study, for example. It showed that residents who were encouraged to make decisions or care for a plant were twice as likely as controls to be alive eighteen months later. In another more recent study, Langer demonstrated that when hotel chambermaids came to perceive their work as “exercise” rather than just work (e.g., making a bed was compared to using a rowing machine), they lost weight, their blood pressure dropped, and their waist-to-hip ratio improved.
In The Mindful Body, Langer highlights the benefits of paying attention to changes in our health. Particularly if experiencing a health issue, she encourages us to actively track our symptoms and wellbeing to identify potential triggers. If we notice ways in which our own behaviour or environment are helping our hurting, we can modify our actions in response.
In ways big and small, Langer emphasizes the importance of taking control of one’s health. She says: “Doctors make good consultants, but we need to stay in charge.” She emphasizes the importance of focusing on our minds as well as our bodies as we do so. By being more mindful and engaged, we can meaningfully impact health outcomes and the aging process, by virtue of our thoughts alone.
I highly recommend her interview on the Rich Roll Podcast: Dr. Ellen Langer: The Mind Body Connection, the Power of Mindfulness, and Why Age Is Nothing But a Mindset.
Langer's other books include Mindfulness, Counter Clockwise, and more.
Finally, variety is the spice of life when it comes to our gut. The American Gut Project highlights that those with the healthiest microbiomes consume at least 30 different plant foods each week. Challenge yourself to eat a wide variety of plants, including fruits, vegetables, seeds, nuts, and legumes!
By prioritizing a diversity of fibre-rich plants, and incorporating fermented foods, we can support the health of this vital ecosystem in the gut, leading to extensive benefits, including improved metabolism, stronger immunity, and better mental wellbeing. Embrace the journey to a healthier microbiome—it's a delicious path to better overall health!
Additional sources:
Health Canada nutritional guidelines
USDA dietary guidelines
The American Gut Project
COMMUNITY BUZZ
Highlights from Benchmark's community forum
Kombucha, you betcha!
Kaitlin’s homemade kombucha!
We asked you for your low-sugar kombucha recommendations, and you delivered. Katie shared Liquid Remedy, which has a variety of flavours and zero sugar (it uses erythritol for sweetening).
Kaitlin was inspired by Emily's at-home fermentation (see last month's newsletter on gut health), and "grew" her own kombucha with excellent results. Give it a try to keep nourishing your gut!
Healthspan Hero
Amy shared the inspiring legacy of Julia "Hurricane" Hawkins, who died Oct. 22 at the age of 108, as a centenarian track star! This mother of four began running at age 100 (you read that right), and set multiple records, including the 100m record in the 100-104 age group with a time of 39:62. She wore a signature flower behind her ear for every race, and showed everyone that age is just a number. To hear from Julia in her own words, check out this 15-min. video feature.
Glucose Goddess
You may have heard of Jessie Inchauspé, better known as the Glucose Goddess, a French biochemist and author of the book Glucose Revolution. Wayne shared her 20-min. video, "10 Life-Changing Glucose Hacks," which is a great resource for everyday tips to maintain steadier blood glucose levels (for example, starting your meal with high-fiber vegetables, or making sure you move after eating).
Join the health & wellness discussion in our Slack Community.
MEMBER SPOTLIGHTS
Featured members and their health journeys
Bonar Bulger
Bonar is entering his 50s focused on his goals! He feels a renewed sense of freedom to define who he wants to be, and he continues to prioritize his fitness and health.
He saw his Benchmark as a chance to be proactive, so he could make the most of the many decades ahead...more
NOTE: This newsletter is informational only; it is not medical advice.
We have no stake in the products or brands we highlight here.
