30/12/2025
Science is forever advancing and some really interesting studies were done in the last 12 months.
Here are three things we learnt in 2025...
⭐️ 1. Sleep drives movement - 71,000 adults were tracked in a 3.5 year study. Those who had better quality sleep did more exercise the following day, however, more exercise was not a predictor for better sleep.
This shows that taking steps to improve sleep quality will help improve activity levels, not the other way around.
⭐️ 2. Most people across the globe don't get enough Omega-3 - A global review showed that 76% of the global population didn't even meet daily baseline targets (250mg/day EPA + DHA)
Omega-3 can be found in foods like oily fish, walnuts, chia and flaxseeds, green leafy veggies and soybeans. It supprts heart health, brain function and eye health, it's boosts our mood, helps improve sleep, and is important for hormone production.
⭐️ 3. Flavenoids protect our blood cells during sitting - A controlled study showed that 2 hours of sitting caused damage to arterial blood vessels. However, 695mg of flavenoids prevented 100% of the damage, regardless of fitness levels.
Flavenoids are plant compounds which can be found in cocoa (dark chocolate), green and black tea, fruits (berries, apples, grapes) and vegetables (onions, broccoli, leafy greens). Eating sufficient amounts of flavenoids can help us mitigate the damage caused by unavoidable sedentary lifestyle habits such as desk based working or injury.
The key takeaway message here is that, before we start worrying about complex supplementation or detailed exercise programs, priority should be given to making small habitual changes to our daily habits to boost our overall health.
Eating well, sleeping well and moving well - all components of the Personal Best Life!
Message me to see how I can help with nutrition programs, sleep optimisation and movement programs.
