POSTED: Thursday, November 29, 2007
FROM BLOG: Psych Central News - Psychology, psychiatry and mental health news and research findings, updated every weekday.
The following blog post is from an independent writer and is not connected with Reuters News. The opinions and views expressed herein are those of the author and are not endorsed by Reuters.com.
healthA new article in JAMA suggests policymakers can use the science of behavioral economics to dramatically improve the health of Americans. The commentary, published in the Nov. 28 issue of the Journal of the American Medical Association posits behavioral economics — a decision-making model that recognizes individuals are prone to biases that impede or undermine their ability to make good or rational choices –-can be used to steer individuals toward good physical and improved mental health.
The paper was written by researchers at Carnegie Mellon University, the University of Pennsylvania, Aetna Inc. and the Philadelphia Veterans Affairs Medical Center.
The authors believe the new approach can counter one of the underlying causes of major health problems in the United States and other developed nations — bad decision-making on the part of individuals.
Tobacco use, obesity and alcohol abuse account for nearly one-third of all deaths in the United States. What’s more, the full benefits of many medical advances — such as medication to control blood pressure, lower cholesterol and prevent strokes — go unrealized because people fail to adhere to their treatment.
For example, the authors note that one year after suffering a heart attack about half of patients prescribed drugs to lower cholesterol have stopped taking them.
So, why do people make choices they know are bad for them, or fail to do things, like take medication, which they know will be helpful?
Unlike conventional economics, which assumes that when presented with adequate information people will make decisions that are in their own best interests, behavioral economics recognizes that individuals are prone to biases that impede their ability to make good choices.
The authors advocate exploiting these decision-making biases to help people make better decisions — without taking away their freedom of choice — a strategy they label “asymmetric paternalism.”
Take weight loss. Many of us, around the holidays, resolve to lose weight starting after the New Year. But when the time comes, many people fail to make good on this resolution. Rather than a simple lack of willpower, the authors explain that this is an example of a present-biased preference: the tendency of individuals to place disproportionately greater weight on the costs and benefits of their choices in the present than in the future.
The cost of giving up food one enjoys is immediate, while the benefits are realized in the future. Without a mechanism to enforce self-control, a person’s resolve often fails.
Another common decision-making bias is the tendency to favor the status quo or default option. This bias explains, for example, why the organ donation rate in the United States is so much lower than in France, where almost everyone is an organ donor: In the United States, a person must sign-up to be an organ donor, but in France, a person is automatically registered as a donor unless they choose to opt out.
These biases can be exploited by making the healthiest choice the one that follows the path of least resistance.
For example, fast food restaurants that now offer soda as the default choice with a combo meal can instead make a bottle of water the default option, with soda being a substitution available only on request.
A cafeteria line could be arranged so that the healthiest foods appear first, with unhealthy foods requiring the most effort to select. Employers can provide chilled bottles of water within easy access of workers, while placing soda machines in out-of-the-way locations.
Vending machines could be installed in workplaces with access codes that an individual must activate to buy snacks or soda on the following day. Present-biased preferences, meanwhile, can be utilized by providing patients with up-front rewards for healthier behavior.
Such incentive-based approaches have been found to be effective in areas such as smoking cessation and even abstinence from drugs such as cocaine.
“We’ve only scratched the surface of potential applications. The possibilities for using decision errors to improve health behaviors and thereby improving the health of the population is enormous,” said study author George Loewenstein, the Herbert A. Simon Professor of Economics and Psychology at Carnegie Mellon.
Asymmetric paternalism can be used to help people get better medical care, give up bad habits such as smoking, or even exercise more. Gym visits or routine lab tests, such as cholesterol screenings, can be automatically scheduled so that the patient has to incur added inconvenience to cancel them rather than, as is currently the case, to schedule them.
People often miss out on routine but life-saving medical tests simply because they fail to schedule appointments. Health care providers should automatically schedule the next test when the patient comes in for the current test.
The potential for these approaches to improve health is immense, and some of the up-front costs of incentive programs could be paid by employers or insurers in anticipation of improvements in health and productivity that likely would follow.
The paper was co-authored by Kevin Volpp, a staff physician at the Philadelphia Veterans Affairs Medical Center and an assistant professor at the University of Pennsylvania School of Medicine and the Wharton School; and Troy Brennan with Aetna Inc.
“Modifying health behaviors such as smoking is an enormous and important public health challenge. Despite tremendous progress, smoking still causes more than 400,000 preventable deaths per year. But these approaches have the potential to be more effective than many approaches that have been used to date,” Volpp said.
Source: Carnegie Mellon University
Monday, December 3, 2007
Knowing heart risk may prompt healthy change
Thu Nov 29, 2007 2:11pm EST
NEW YORK (Reuters Health) - Adults at risk for developing coronary heart disease seem to respond better to preventive treatment when their doctor tells them exactly what their risk is and how they can help lower their risk, results of a study suggest.
In the study, people who had frank discussions with their doctor about their coronary risk profile achieved greater improvement in their cholesterol levels than those who did not have these discussions.
It is well known that lowering levels of "bad" LDL cholesterol and raising levels of "good" HDL cholesterol reduces the chances of a heart attack and heart-related death. Yet patients don't always stick to recommended lifestyle changes or their cholesterol medications.
The results of one recent study suggested that about one-third of people who stop taking their cholesterol medications do so because they are not convinced they need them.
This made Dr. Steven A. Grover of McGill University in Montreal, Quebec, and colleagues wonder whether boosting patients' knowledge of their heart risk profile might help boost their adherence to heart-healthy ways.
To find out, they randomly assigned 3,053 adults being treated for cholesterol problems to usual care or to receive a 1-page computer printout displaying their probability of developing heart disease in the next 8 years based on their current lifestyle, blood pressure, cholesterol levels, and other risk indicators.
During the study, reported in the Archives of Internal Medicine, the printout group also received ongoing feedback on how much they could cut their risk through lifestyle modification and drug therapy.
A total of 2,687 patients completed the 12-month study, and the researchers saw that those in the intervention group who kept track of their heart risk profile had small but significantly greater improvements in their cholesterol profiles.
The patients who were better educated about their heart risk profile were also more likely to reach cholesterol targets, the investigators found.
Given the public health burden of heart disease, prevention is key, Grover and colleagues note in their report. "Communicating risk is consistent with many of the recommendations to improve adherence, including enhancing self-monitoring and using the support of family and friends."
SOURCE: Archives of Internal Medicine, November 26, 2007.
© Reuters2007All rights reserved
NEW YORK (Reuters Health) - Adults at risk for developing coronary heart disease seem to respond better to preventive treatment when their doctor tells them exactly what their risk is and how they can help lower their risk, results of a study suggest.
In the study, people who had frank discussions with their doctor about their coronary risk profile achieved greater improvement in their cholesterol levels than those who did not have these discussions.
It is well known that lowering levels of "bad" LDL cholesterol and raising levels of "good" HDL cholesterol reduces the chances of a heart attack and heart-related death. Yet patients don't always stick to recommended lifestyle changes or their cholesterol medications.
The results of one recent study suggested that about one-third of people who stop taking their cholesterol medications do so because they are not convinced they need them.
This made Dr. Steven A. Grover of McGill University in Montreal, Quebec, and colleagues wonder whether boosting patients' knowledge of their heart risk profile might help boost their adherence to heart-healthy ways.
To find out, they randomly assigned 3,053 adults being treated for cholesterol problems to usual care or to receive a 1-page computer printout displaying their probability of developing heart disease in the next 8 years based on their current lifestyle, blood pressure, cholesterol levels, and other risk indicators.
During the study, reported in the Archives of Internal Medicine, the printout group also received ongoing feedback on how much they could cut their risk through lifestyle modification and drug therapy.
A total of 2,687 patients completed the 12-month study, and the researchers saw that those in the intervention group who kept track of their heart risk profile had small but significantly greater improvements in their cholesterol profiles.
The patients who were better educated about their heart risk profile were also more likely to reach cholesterol targets, the investigators found.
Given the public health burden of heart disease, prevention is key, Grover and colleagues note in their report. "Communicating risk is consistent with many of the recommendations to improve adherence, including enhancing self-monitoring and using the support of family and friends."
SOURCE: Archives of Internal Medicine, November 26, 2007.
© Reuters2007All rights reserved
The Scary Truth About Influenza
The Flu Kills More Than 36,000 People Each Year -- Here's How to Protect Yourself
By SALLY H. HOUSTON, M.D.
March 28, 2007 —
Flu has been one of the most devastating infections in human history. In 1918 and 1919, the flu killed 50 million people worldwide in just a few months.
Fortunately, flu seasons this dangerous are rare. According to the Centers for Disease Control and Prevention, 5 to 20 percent of Americans get the flu each year. That is 15 to 60 million people in the United States alone.
Approximately 200,000 are hospitalized because of flu complications, and 36,000 die. Many of these deaths could be prevented if people got their flu vaccine in the fall each year.
There are hundreds of possible strains of flu virus, and getting the flu once does not protect you from getting it again.
Each year scientists determine which strains of flu are the most likely for the next flu season. Then they make a vaccine to protect against those strains.
Even if you get infected with a different strain, the flu vaccine will help your body fight off the infection more quickly, and you will not get as sick.
What Is Flu?
The flu is caused by the influenza virus, a potentially life-threatening respiratory tract infection that can be prevented by getting vaccinated and avoiding exposure. Preventing the spread of influenza is everyone's responsibility.
Flu symptoms include sudden onset of high fever, dry cough, sore throat, stuffy nose and severe muscle pains in the legs and low back. People with the flu usually do not experience a runny nose, vomiting or diarrhea.
Most people with flu will feel terrible for five to seven days and then recover completely. However, the very young, elderly or those with chronic illnesses are at greater risk of developing complications that may lead to hospitalization or even death. These patients develop life-threatening complications such as pneumonia, respiratory failure or heart failure.
What Do I Do If I Get the Flu?
The most important thing any flu victim can do is to stay at home. This will help prevent spread of flu to others.
A quick call to your doctor is also important because there are medicines that will shorten the course and decrease the severity of flu symptoms, but they must be started within 48 hours of the first symptoms.
Rest, drink plenty of fluids and take acetaminophen, ibuprofen or aspirin to help with the fever and muscle aches. But never give aspirin to children with the flu because serious and deadly complications can develop.
Tylenol is a very safe medication for treating fever and pain, but high doses or even normal doses taken with alcohol can cause liver failure. Check over-the-counter medication labels to be sure that you do not take more than 4000 mg of acetaminophen in 24 hours. Ibuprofen should be taken with plenty of liquids and some food to prevent stomach upset.
How Can I Prevent Flu?
Vaccination is safe and effective. There are two kinds of vaccine: an injection and a new nasal vaccine.
The injection is made with killed flu virus and is safe for people 6 months old and older. The nasal vaccine is administered directly into the nose and is for healthy people between the ages of 5 and 49 years.
You cannot get flu from the injected vaccine. There is a small risk that people with weakened immune systems could become sick from the nasal vaccine, which is made with a weakened form of the flu virus.
Some people still get flu after vaccination, but they are much less likely to become seriously ill than those who have not been vaccinated.
There may not be adequate supplies of flu vaccine to vaccinate everyone against flu every year. In that case, vaccine manufacturers and public health authorities will work together to assure those at greatest risk receive vaccines first.
Priorities for flu vaccination include individuals at high risk for complications and their caregivers. This includes children 6 months to 5 years old, pregnant women, those over 50 years old, people who live in nursing homes and those with chronic illnesses.
Complications associated with flu vaccine are very rare and include pain and swelling at the injection site, fever and aches (more common in children), and allergic reactions to components of the vaccine.
Medicines used to treat flu can also be used to prevent flu, but these work best when used in addition to the vaccine. Otherwise, they must be taken for the whole flu season, which spans fall and winter.
Some people cannot take vaccine and may need to take these medications to prevent flu. Check with your doctor if you have questions about flu prevention.
Keeping sick people at home, washing hands frequently, covering nose and mouth with tissue when coughing or sneezing will prevent flu, as well as ward off other germs that cause colds, vomiting or diarrhea.
Dr. Sally Houston is an associate professor at the University of South Florida College of Medicine and chief of staff at Tampa General Hospital.
Copyright © 2007 ABC News Internet Ventures
By SALLY H. HOUSTON, M.D.
March 28, 2007 —
Flu has been one of the most devastating infections in human history. In 1918 and 1919, the flu killed 50 million people worldwide in just a few months.
Fortunately, flu seasons this dangerous are rare. According to the Centers for Disease Control and Prevention, 5 to 20 percent of Americans get the flu each year. That is 15 to 60 million people in the United States alone.
Approximately 200,000 are hospitalized because of flu complications, and 36,000 die. Many of these deaths could be prevented if people got their flu vaccine in the fall each year.
There are hundreds of possible strains of flu virus, and getting the flu once does not protect you from getting it again.
Each year scientists determine which strains of flu are the most likely for the next flu season. Then they make a vaccine to protect against those strains.
Even if you get infected with a different strain, the flu vaccine will help your body fight off the infection more quickly, and you will not get as sick.
What Is Flu?
The flu is caused by the influenza virus, a potentially life-threatening respiratory tract infection that can be prevented by getting vaccinated and avoiding exposure. Preventing the spread of influenza is everyone's responsibility.
Flu symptoms include sudden onset of high fever, dry cough, sore throat, stuffy nose and severe muscle pains in the legs and low back. People with the flu usually do not experience a runny nose, vomiting or diarrhea.
Most people with flu will feel terrible for five to seven days and then recover completely. However, the very young, elderly or those with chronic illnesses are at greater risk of developing complications that may lead to hospitalization or even death. These patients develop life-threatening complications such as pneumonia, respiratory failure or heart failure.
What Do I Do If I Get the Flu?
The most important thing any flu victim can do is to stay at home. This will help prevent spread of flu to others.
A quick call to your doctor is also important because there are medicines that will shorten the course and decrease the severity of flu symptoms, but they must be started within 48 hours of the first symptoms.
Rest, drink plenty of fluids and take acetaminophen, ibuprofen or aspirin to help with the fever and muscle aches. But never give aspirin to children with the flu because serious and deadly complications can develop.
Tylenol is a very safe medication for treating fever and pain, but high doses or even normal doses taken with alcohol can cause liver failure. Check over-the-counter medication labels to be sure that you do not take more than 4000 mg of acetaminophen in 24 hours. Ibuprofen should be taken with plenty of liquids and some food to prevent stomach upset.
How Can I Prevent Flu?
Vaccination is safe and effective. There are two kinds of vaccine: an injection and a new nasal vaccine.
The injection is made with killed flu virus and is safe for people 6 months old and older. The nasal vaccine is administered directly into the nose and is for healthy people between the ages of 5 and 49 years.
You cannot get flu from the injected vaccine. There is a small risk that people with weakened immune systems could become sick from the nasal vaccine, which is made with a weakened form of the flu virus.
Some people still get flu after vaccination, but they are much less likely to become seriously ill than those who have not been vaccinated.
There may not be adequate supplies of flu vaccine to vaccinate everyone against flu every year. In that case, vaccine manufacturers and public health authorities will work together to assure those at greatest risk receive vaccines first.
Priorities for flu vaccination include individuals at high risk for complications and their caregivers. This includes children 6 months to 5 years old, pregnant women, those over 50 years old, people who live in nursing homes and those with chronic illnesses.
Complications associated with flu vaccine are very rare and include pain and swelling at the injection site, fever and aches (more common in children), and allergic reactions to components of the vaccine.
Medicines used to treat flu can also be used to prevent flu, but these work best when used in addition to the vaccine. Otherwise, they must be taken for the whole flu season, which spans fall and winter.
Some people cannot take vaccine and may need to take these medications to prevent flu. Check with your doctor if you have questions about flu prevention.
Keeping sick people at home, washing hands frequently, covering nose and mouth with tissue when coughing or sneezing will prevent flu, as well as ward off other germs that cause colds, vomiting or diarrhea.
Dr. Sally Houston is an associate professor at the University of South Florida College of Medicine and chief of staff at Tampa General Hospital.
Copyright © 2007 ABC News Internet Ventures
The Salt Threat
Too Much Sodium in Diet Harmful to Americans' Health
Nov. 29, 2007 —
It's recommended that Americans eat a teaspoon or less of salt per day. But most of us eat about twice that much.
Later today, the Food and Drug Administration will hold hearings to discuss whether it should create warning labels or even set limits for sodium in packaged foods.
Hidden Culprit
It's not the table salt you sprinkle from your shaker, but the salt hidden in everyday foods that's the real danger.
Experts say 75 percent of the sodium we consume comes from packaged foods. There are obvious ones, like salty snacks. But did you know bread, chicken broth, cheese and chocolate can be high in salt? Some TV dinners contain several times the recommended daily dose.
Serious Health Concerns
Too much sodium can raise your blood pressure and lead to heart disease. In fact, the American medical association says cutting people's sodium intake in half could save 150,000 lives a year.
The Center for Science in the Public Interest wants the government to limit the amount of sodium manufacturers can put in various categories of food. And it wants warning labels on high sodium products.
The food industry says it is already taking steps on its own, such as offering low sodium versions of popular products and even secretly removing sodium without telling consumers.
The FDA hasn't indicated whether it will take any action on sodium. By contrast, the British government is setting reduced sodium targets for foods and even running catchy educational ads.
What Can You Do?
Start by paying more attention to how much salt you're eating. Read labels at the grocery store and choose low-sodium alternatives.
Avoid certain foods that are notorious salt culprits, such as canned soups and meats, salted nuts, frozen dinners, salad dressings and snack foods like pretzels, potato chips and cheese.
Be careful when you cook. Substitute fresh meat and vegetables for canned alternatives. Skimp on the salty seasonings like soy and steak house. If you have to use canned products be sure to rinse and drain them first.
Lastly, if you can bare it, take the salt shaker off the table.
The good news though is that it might be one of the easiest habits to kick. According to "GMA's" consumer correspondent, Elisabeth Leamy, it could take just a few weeks to wean your taste buds off salt. One month of reducing your salt intake and your former favorites will taste too salty.
For more on the dangers of salt and tips on how to beat your salt habit head to the American Heart Association online.
Copyright © 2007 ABC News Internet Ventures
Nov. 29, 2007 —
It's recommended that Americans eat a teaspoon or less of salt per day. But most of us eat about twice that much.
Later today, the Food and Drug Administration will hold hearings to discuss whether it should create warning labels or even set limits for sodium in packaged foods.
Hidden Culprit
It's not the table salt you sprinkle from your shaker, but the salt hidden in everyday foods that's the real danger.
Experts say 75 percent of the sodium we consume comes from packaged foods. There are obvious ones, like salty snacks. But did you know bread, chicken broth, cheese and chocolate can be high in salt? Some TV dinners contain several times the recommended daily dose.
Serious Health Concerns
Too much sodium can raise your blood pressure and lead to heart disease. In fact, the American medical association says cutting people's sodium intake in half could save 150,000 lives a year.
The Center for Science in the Public Interest wants the government to limit the amount of sodium manufacturers can put in various categories of food. And it wants warning labels on high sodium products.
The food industry says it is already taking steps on its own, such as offering low sodium versions of popular products and even secretly removing sodium without telling consumers.
The FDA hasn't indicated whether it will take any action on sodium. By contrast, the British government is setting reduced sodium targets for foods and even running catchy educational ads.
What Can You Do?
Start by paying more attention to how much salt you're eating. Read labels at the grocery store and choose low-sodium alternatives.
Avoid certain foods that are notorious salt culprits, such as canned soups and meats, salted nuts, frozen dinners, salad dressings and snack foods like pretzels, potato chips and cheese.
Be careful when you cook. Substitute fresh meat and vegetables for canned alternatives. Skimp on the salty seasonings like soy and steak house. If you have to use canned products be sure to rinse and drain them first.
Lastly, if you can bare it, take the salt shaker off the table.
The good news though is that it might be one of the easiest habits to kick. According to "GMA's" consumer correspondent, Elisabeth Leamy, it could take just a few weeks to wean your taste buds off salt. One month of reducing your salt intake and your former favorites will taste too salty.
For more on the dangers of salt and tips on how to beat your salt habit head to the American Heart Association online.
Copyright © 2007 ABC News Internet Ventures
A New Way to Control Weight?
Scientists Say Just Standing Up May Be as Important as Exercise
By LEE DYE
Nov. 28, 2007 —
Scientists have found intriguing evidence that one major reason so many people are overweight these days may be as close as the seat of their pants. Literally. According to the researchers, most of us sit too much.
In most cases, exercise alone, according to a team of scientists at the University of Missouri, isn't enough to take off those added pounds. The problem, they say, is that all the stuff we've heard the last few years about weight control left one key factor out of the equation. When we sit, the researchers found, the enzymes that are responsible for burning fat just shut down.
This goes way beyond the common sense assumption that people who sit too much are less active and thus less able to keep their weight under control. It turns out that sitting for hours at a time, as so many of us do in these days of ubiquitous computers and electronic games and 24-hour television, attacks the body in ways that have not been well understood.
The Need to Putter
"It was hard to believe at first," said Marc Hamilton, associate professor of biomedical sciences at the University of Missouri-Columbia and leader of the research team. He said the team didn't expect to find a strong signal when they began researching what happens to fat when we remain seated. But the effect, both in laboratory animals and humans, turned out to be huge.
The solution, Hamilton said, is to stand up and "putter."
The research was published this month in the peer-reviewed journal Diabetes, and it will be presented by Hamilton's post-doctoral researcher, Theodore Zderic, at the upcoming Second International Congress on Physical Activity and Public Health in Amsterdam.
Hamilton is not suggesting that anyone quit exercising. But he says his work shows that exercise alone won't get the job done. We have to pay more attention to what's happening when we aren't in the gym, because the body's ability to dispose of fat virtually shuts down, he says, at least if we're sitting down.
Hamilton recruited a few laboratory rats and pigs, as well as about a dozen human volunteers, including himself, to learn more about the physiological effect of sitting. The lab animals laid the foundation for the research in two different experiments. The animals were injected with a small amount of fat that contained a radioactive tracer so the researchers could determine what happened to the fat.
"What's the fate of that fat?" Hamilton asked during a telephone interview. "Is it burned up by the muscle?"
The radioactive tracer revealed that when the animals were sitting down, the fat did not remain in the blood vessels that pass through the muscles, where it could be burned. Instead, it was captured by the adipose tissue, a type of connective tissue where globules of fat are stored. That tissue is found around organs such as the kidneys, so it's not really where you want to see the fat end up.
The researchers also took a close look at a fat-splitting enzyme, called lipase, that is critical to the body's ability to break down fat.
After the animals remained seated for several hours, "the enzyme was suppressed down to 10 percent of normal," Hamilton said. "It's just virtually shut off."
The results from the animal studies were very convincing, he said, and human experiments were just as compelling. The researchers injected a small needle into the muscles of the human volunteers and extracted a small sample for biopsy. Once again, the enzyme was suppressed while the humans remained seated. That resulted in retention of fat, and it also resulted in lower HDL, the "good cholesterol," and an overall reduction in the metabolic rate.
You Need to Move Those Legs
The implications, Hamilton said, are clear. While much thought has been given to the good effects of regular exercise, scientists have not paid enough attention to what happens during the rest of the time when we may be fairly active but are probably sitting too much. That could help explain the rising tide of obesity, because people tend to sit more these days than they did a half century ago. Not to mention eating too much and getting precious little exercise.
Some might argue that playing video games, or even working at the computer, involves movement of the upper body, especially the hands and arms, so that's not really inactive. But Hamilton counters that arms don't weigh very much, and the big muscles in the human body which are so critical to burning fat are located in our legs and back.
"When we think about the postural muscles that are mostly in the legs and back, these are big, powerful muscles," he said. "We're talking probably 20 pounds of muscle in each leg. That's a lot of muscle that can be engaged in routine activities," including burning fat. But they can't do that without the enzyme that is suppressed while seated.
Much is still not known, including such fundamental issues as how long the effect lasts from getting up and moving around for a while, but Hamilton expects the answers to come fairly soon.
"There is going to be a flood of research on this in the next couple of years, and not just by us," he said. "This has raised the attention of a lot of great scientists around the world who have begun doing their own studies."
In the meantime, he suggests, we do the obvious. Take the time to get up and "putter" for a while. If his research turns out to be on the mark, it could save your life.
Lee Dye is a former science writer for the Los Angeles Times. He now lives in Juneau, Alaska.
Copyright © 2007 ABC News Internet Ventures
By LEE DYE
Nov. 28, 2007 —
Scientists have found intriguing evidence that one major reason so many people are overweight these days may be as close as the seat of their pants. Literally. According to the researchers, most of us sit too much.
In most cases, exercise alone, according to a team of scientists at the University of Missouri, isn't enough to take off those added pounds. The problem, they say, is that all the stuff we've heard the last few years about weight control left one key factor out of the equation. When we sit, the researchers found, the enzymes that are responsible for burning fat just shut down.
This goes way beyond the common sense assumption that people who sit too much are less active and thus less able to keep their weight under control. It turns out that sitting for hours at a time, as so many of us do in these days of ubiquitous computers and electronic games and 24-hour television, attacks the body in ways that have not been well understood.
The Need to Putter
"It was hard to believe at first," said Marc Hamilton, associate professor of biomedical sciences at the University of Missouri-Columbia and leader of the research team. He said the team didn't expect to find a strong signal when they began researching what happens to fat when we remain seated. But the effect, both in laboratory animals and humans, turned out to be huge.
The solution, Hamilton said, is to stand up and "putter."
The research was published this month in the peer-reviewed journal Diabetes, and it will be presented by Hamilton's post-doctoral researcher, Theodore Zderic, at the upcoming Second International Congress on Physical Activity and Public Health in Amsterdam.
Hamilton is not suggesting that anyone quit exercising. But he says his work shows that exercise alone won't get the job done. We have to pay more attention to what's happening when we aren't in the gym, because the body's ability to dispose of fat virtually shuts down, he says, at least if we're sitting down.
Hamilton recruited a few laboratory rats and pigs, as well as about a dozen human volunteers, including himself, to learn more about the physiological effect of sitting. The lab animals laid the foundation for the research in two different experiments. The animals were injected with a small amount of fat that contained a radioactive tracer so the researchers could determine what happened to the fat.
"What's the fate of that fat?" Hamilton asked during a telephone interview. "Is it burned up by the muscle?"
The radioactive tracer revealed that when the animals were sitting down, the fat did not remain in the blood vessels that pass through the muscles, where it could be burned. Instead, it was captured by the adipose tissue, a type of connective tissue where globules of fat are stored. That tissue is found around organs such as the kidneys, so it's not really where you want to see the fat end up.
The researchers also took a close look at a fat-splitting enzyme, called lipase, that is critical to the body's ability to break down fat.
After the animals remained seated for several hours, "the enzyme was suppressed down to 10 percent of normal," Hamilton said. "It's just virtually shut off."
The results from the animal studies were very convincing, he said, and human experiments were just as compelling. The researchers injected a small needle into the muscles of the human volunteers and extracted a small sample for biopsy. Once again, the enzyme was suppressed while the humans remained seated. That resulted in retention of fat, and it also resulted in lower HDL, the "good cholesterol," and an overall reduction in the metabolic rate.
You Need to Move Those Legs
The implications, Hamilton said, are clear. While much thought has been given to the good effects of regular exercise, scientists have not paid enough attention to what happens during the rest of the time when we may be fairly active but are probably sitting too much. That could help explain the rising tide of obesity, because people tend to sit more these days than they did a half century ago. Not to mention eating too much and getting precious little exercise.
Some might argue that playing video games, or even working at the computer, involves movement of the upper body, especially the hands and arms, so that's not really inactive. But Hamilton counters that arms don't weigh very much, and the big muscles in the human body which are so critical to burning fat are located in our legs and back.
"When we think about the postural muscles that are mostly in the legs and back, these are big, powerful muscles," he said. "We're talking probably 20 pounds of muscle in each leg. That's a lot of muscle that can be engaged in routine activities," including burning fat. But they can't do that without the enzyme that is suppressed while seated.
Much is still not known, including such fundamental issues as how long the effect lasts from getting up and moving around for a while, but Hamilton expects the answers to come fairly soon.
"There is going to be a flood of research on this in the next couple of years, and not just by us," he said. "This has raised the attention of a lot of great scientists around the world who have begun doing their own studies."
In the meantime, he suggests, we do the obvious. Take the time to get up and "putter" for a while. If his research turns out to be on the mark, it could save your life.
Lee Dye is a former science writer for the Los Angeles Times. He now lives in Juneau, Alaska.
Copyright © 2007 ABC News Internet Ventures
Tuesday, November 27, 2007
MRI scans show second-hand smoke damage to lungs
REUTERS
Mon Nov 26, 6:46 PM ET
WASHINGTON (Reuters) - One third of people who breath in high levels of secondhand smoke have damage to their lungs similar to that seen in smokers, doctors reported on Monday.
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They used a special kind of magnetic resonance imaging, or MRI, scan to look at the lungs of non-smokers who had high exposure to other people's cigarette smoke and found evidence of the kind of damage that causes emphysema.
"We interpreted those changes as early signs of lung damage, representing very mild forms of emphysema," said Chengbo Wang, a magnetic resonance physicist at The Children's Hospital of Philadelphia, who led the study.
"Almost one third of nonsmokers who had been exposed to secondhand cigarette smoke for a long time developed these structural changes," Wang added in a statement.
"To our knowledge, this is the first imaging study to find lung damage in non-smokers heavily exposed to secondhand smoke. We hope our work strengthens the efforts of legislators and policymakers to limit public exposure to secondhand smoke."
Wang, who presented his team's findings to a meeting of the Radiological Society of North American in Chicago, said 35 percent of U.S. children live in homes where someone smokes regularly.
The team studied 60 adults between ages 41 and 79, 45 of whom had never smoked. The non-smokers were considered to have high exposure if they had lived with a smoker for at least 10 years, often during childhood.
"It's long been hypothesized that prolonged exposure to secondhand smoke may cause physical damage to the lungs, but previous methods of analyzing lung changes were not sensitive enough to detect it," said Wang.
His team used a technique called long-time-scale, global helium-3 diffusion magnetic resonance imaging.
"With this technique, we are able to assess lung structure on a microscopic level," Wang said.
They found that 57 percent of the smokers and 33 percent of the nonsmokers with high exposure to secondhand smoke had signs of early lung damage as measured by the scan.
In February, U.S. researchers reported that up to 20 percent of women who develop lung cancer have never smoked.
(Reporting by Maggie Fox, editing by Will Dunham and Cynthia Osterman)
Mon Nov 26, 6:46 PM ET
WASHINGTON (Reuters) - One third of people who breath in high levels of secondhand smoke have damage to their lungs similar to that seen in smokers, doctors reported on Monday.
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They used a special kind of magnetic resonance imaging, or MRI, scan to look at the lungs of non-smokers who had high exposure to other people's cigarette smoke and found evidence of the kind of damage that causes emphysema.
"We interpreted those changes as early signs of lung damage, representing very mild forms of emphysema," said Chengbo Wang, a magnetic resonance physicist at The Children's Hospital of Philadelphia, who led the study.
"Almost one third of nonsmokers who had been exposed to secondhand cigarette smoke for a long time developed these structural changes," Wang added in a statement.
"To our knowledge, this is the first imaging study to find lung damage in non-smokers heavily exposed to secondhand smoke. We hope our work strengthens the efforts of legislators and policymakers to limit public exposure to secondhand smoke."
Wang, who presented his team's findings to a meeting of the Radiological Society of North American in Chicago, said 35 percent of U.S. children live in homes where someone smokes regularly.
The team studied 60 adults between ages 41 and 79, 45 of whom had never smoked. The non-smokers were considered to have high exposure if they had lived with a smoker for at least 10 years, often during childhood.
"It's long been hypothesized that prolonged exposure to secondhand smoke may cause physical damage to the lungs, but previous methods of analyzing lung changes were not sensitive enough to detect it," said Wang.
His team used a technique called long-time-scale, global helium-3 diffusion magnetic resonance imaging.
"With this technique, we are able to assess lung structure on a microscopic level," Wang said.
They found that 57 percent of the smokers and 33 percent of the nonsmokers with high exposure to secondhand smoke had signs of early lung damage as measured by the scan.
In February, U.S. researchers reported that up to 20 percent of women who develop lung cancer have never smoked.
(Reporting by Maggie Fox, editing by Will Dunham and Cynthia Osterman)
Tuesday, November 20, 2007
Doctors offer holiday hints for allergy-prone
REUTERS Tue Nov 20, 2007 11:58am EST
By Anne Harding
NEW YORK (Reuters Health) - Family feasts, air travel and even moldy Christmas trees make the holiday season a risky time for allergy sufferers, the American Academy of Allergy, Asthma & Immunology (AAAAI) warns.
So it's particularly important for people with allergies or asthma to anticipate potential triggers for their condition at this time of year, and to be prepared by bringing asthma or allergy medication along while traveling. Medications must be on hand in a person's carry-on luggage or purse rather than stowed with checked baggage, the AAAAI advises.
"Always have your as needed medicine as well as your daily medicine," says Dr. Pamela Georgeson, president and CEO of the Kenwood Asthma and Allergy Center in Chesterfield Township, Michigan and an AAAAI spokesperson. People traveling by air should either have a note from their doctor or the prescription label on their medication with them, she added, so they won't have any trouble making it through airport security.
And people with food allergies are now advised to carry not one but two Epi-pens for treating a severe allergic reaction, Georgeson said, because as many as 30 percent of patients may have a second reaction up to eight hours after the first.
Just being on an airplane can dry out the nasal passages, making people with asthma more prone to catching respiratory infections, which can in turn worsen asthma symptoms. "If they have underlying inflammation due to asthma, they just pick up the bug faster and it causes more problems," adovrg.nakar, an allergist and immunologist at Children's Mercy Hospital in Kansas City, Missouri, and a spokesperson for the AAAAI.
Holiday treats can contain hidden nuts, dairy or other food allergy triggers, notes Dinakar, so make sure hosts know about any food allergies you have; it may make sense to bring your own home-made dessert, she added.
If an animal-allergic person is visiting a pet owner's home, Dinakar advised, he or she should take asthma medication before arriving there.
Christmas decorations can be full of dust and mold when they're brought out of storage, Dinakar said. They should be cleaned outdoors, if possible, she said, while cloth decorations should be washed in soapy water. Georgeson pointed out that Christmas trees that have been cut in the fall and stored in damp conditions frequently carry mold. "People who are exquisitely sensitive to mold have real issues with that," she said. However, freshly cut trees aren't usually a problem.
More AAAAI holiday tips for people with asthma and allergies:
* Try to keep stress, which can trigger an asthma attack, to a minimum.
* Bring along your own pillow with an allergen-proof cover, or ask for non-down pillows if you're staying at a hotel or with a relative or friend. Down pillows harbor more dust mites than pillows with synthetic fill.
* If you're using artificial snow spray to decorate, follow instructions carefully; the spray can be a lung irritant.
* Request that your hosts refrain from burning wood in their fireplace while you are at their home, as breathing wood smoke can lead to an asthma attack.
By Anne Harding
NEW YORK (Reuters Health) - Family feasts, air travel and even moldy Christmas trees make the holiday season a risky time for allergy sufferers, the American Academy of Allergy, Asthma & Immunology (AAAAI) warns.
So it's particularly important for people with allergies or asthma to anticipate potential triggers for their condition at this time of year, and to be prepared by bringing asthma or allergy medication along while traveling. Medications must be on hand in a person's carry-on luggage or purse rather than stowed with checked baggage, the AAAAI advises.
"Always have your as needed medicine as well as your daily medicine," says Dr. Pamela Georgeson, president and CEO of the Kenwood Asthma and Allergy Center in Chesterfield Township, Michigan and an AAAAI spokesperson. People traveling by air should either have a note from their doctor or the prescription label on their medication with them, she added, so they won't have any trouble making it through airport security.
And people with food allergies are now advised to carry not one but two Epi-pens for treating a severe allergic reaction, Georgeson said, because as many as 30 percent of patients may have a second reaction up to eight hours after the first.
Just being on an airplane can dry out the nasal passages, making people with asthma more prone to catching respiratory infections, which can in turn worsen asthma symptoms. "If they have underlying inflammation due to asthma, they just pick up the bug faster and it causes more problems," adovrg.nakar, an allergist and immunologist at Children's Mercy Hospital in Kansas City, Missouri, and a spokesperson for the AAAAI.
Holiday treats can contain hidden nuts, dairy or other food allergy triggers, notes Dinakar, so make sure hosts know about any food allergies you have; it may make sense to bring your own home-made dessert, she added.
If an animal-allergic person is visiting a pet owner's home, Dinakar advised, he or she should take asthma medication before arriving there.
Christmas decorations can be full of dust and mold when they're brought out of storage, Dinakar said. They should be cleaned outdoors, if possible, she said, while cloth decorations should be washed in soapy water. Georgeson pointed out that Christmas trees that have been cut in the fall and stored in damp conditions frequently carry mold. "People who are exquisitely sensitive to mold have real issues with that," she said. However, freshly cut trees aren't usually a problem.
More AAAAI holiday tips for people with asthma and allergies:
* Try to keep stress, which can trigger an asthma attack, to a minimum.
* Bring along your own pillow with an allergen-proof cover, or ask for non-down pillows if you're staying at a hotel or with a relative or friend. Down pillows harbor more dust mites than pillows with synthetic fill.
* If you're using artificial snow spray to decorate, follow instructions carefully; the spray can be a lung irritant.
* Request that your hosts refrain from burning wood in their fireplace while you are at their home, as breathing wood smoke can lead to an asthma attack.
Stem cells without embryos: skin cells transformed
REUTERS Tue Nov 20, 2007 12:14pm EST
By Maggie Fox, Health and Science Editor
WASHINGTON (Reuters) - Two separate teams of researchers announced on Tuesday they had transformed ordinary skin cells into batches of cells that look and act like embryonic stem cells -- but without using cloning technology and without making embryos.
Their breakthroughs could make possible the long-sought goal of tailor-made medicine, but without the political, scientific and ethical roadblock of using human embryos.
Both teams call the new cells induced pluripotent stem cells and say they look and act like embryonic stem cells -- the master cells that give rise to every cell and tissue in the body.
"We can now envisage a time when a simple approach can be used to produce stem cells that are able to form any tissue from a small sample taken from any of us," Ian Wilmut of the Scottish Centre for Regenerative Medicine at the University of Edinburgh, said in a statement.
"This will have enormous implications for research and perhaps one day for therapy," added Wilmut, who helped clone the first mammal, Dolly the sheep, in 1997.
James Thomson of the University of Wisconsin in Madison and colleagues reported their finding in the journal Science while Shinya Yamanaka of Kyoto University in Japan and colleagues reported theirs in the journal Cell.
Both teams used just four genes to transform ordinary skin cells called fibroblasts into induced pluripotent stem cells -- iPS cells for short.
"We are now in a position to be able to generate patient- and disease- specific stem cells, without using human eggs or embryos," Yamanaka said in a statement.
FOUR GENES
"These cells should be useful in understanding disease mechanisms, searching for effective and safe drugs, and treating patients with cell therapy," he added.
"By introducing four genes (OCT4, NANOG, SOX2 and LIN28), into human fibroblasts, stem cells sharing essentially all features of human ES cells were obtained," Thomson's team wrote in their report in Science.
"Similar to human embryonic cells, human iPS cells should prove useful for studying the development and function of human tissues, for discovering and testing new drugs, and for transplantation medicine," added Thomson, whose team first discovered human embryonic stem cells in 1998.
Yamanaka's team used a slightly different cocktail of genes -- OCT3/4, SOX2, C-MYC, and KLF4 -- to get their iPS cells.
Both teams said the new cells are not ready to use in people yet because they used a type of virus called a retrovirus to carry the new genes into the skin cells. It is not clear whether this virus might cause genetic mutations that could cause cancer or other side effects.
"More research is necessary to determine how closely related these cells are to embryonic stem cells, but these methods should be useful for developing disease models and for drug development," Thomson's team wrote.
Yamanaka said the new technology might still raise some red flags for some people.
"Our technology, however, create a new ethical concerns. It might be possible to generate sperm and eggs from skin cells, via iPS cells. This might help people with infertility problem, but it will be essential to have a proper regulation regarding the generation and usage of human iPS cells to avoid misusages of this technology," he said.
(Editing by Doina Chiacu)
© Reuters 2006. All rights reserved. Republication or redistribution of Reuters content, including by caching, framing or similar means, is expressly prohibited without the prior written consent of Reuters. Reuters and the Reuters sphere logo are registered trademarks and trademarks of the Reuters group of companies around the world.
By Maggie Fox, Health and Science Editor
WASHINGTON (Reuters) - Two separate teams of researchers announced on Tuesday they had transformed ordinary skin cells into batches of cells that look and act like embryonic stem cells -- but without using cloning technology and without making embryos.
Their breakthroughs could make possible the long-sought goal of tailor-made medicine, but without the political, scientific and ethical roadblock of using human embryos.
Both teams call the new cells induced pluripotent stem cells and say they look and act like embryonic stem cells -- the master cells that give rise to every cell and tissue in the body.
"We can now envisage a time when a simple approach can be used to produce stem cells that are able to form any tissue from a small sample taken from any of us," Ian Wilmut of the Scottish Centre for Regenerative Medicine at the University of Edinburgh, said in a statement.
"This will have enormous implications for research and perhaps one day for therapy," added Wilmut, who helped clone the first mammal, Dolly the sheep, in 1997.
James Thomson of the University of Wisconsin in Madison and colleagues reported their finding in the journal Science while Shinya Yamanaka of Kyoto University in Japan and colleagues reported theirs in the journal Cell.
Both teams used just four genes to transform ordinary skin cells called fibroblasts into induced pluripotent stem cells -- iPS cells for short.
"We are now in a position to be able to generate patient- and disease- specific stem cells, without using human eggs or embryos," Yamanaka said in a statement.
FOUR GENES
"These cells should be useful in understanding disease mechanisms, searching for effective and safe drugs, and treating patients with cell therapy," he added.
"By introducing four genes (OCT4, NANOG, SOX2 and LIN28), into human fibroblasts, stem cells sharing essentially all features of human ES cells were obtained," Thomson's team wrote in their report in Science.
"Similar to human embryonic cells, human iPS cells should prove useful for studying the development and function of human tissues, for discovering and testing new drugs, and for transplantation medicine," added Thomson, whose team first discovered human embryonic stem cells in 1998.
Yamanaka's team used a slightly different cocktail of genes -- OCT3/4, SOX2, C-MYC, and KLF4 -- to get their iPS cells.
Both teams said the new cells are not ready to use in people yet because they used a type of virus called a retrovirus to carry the new genes into the skin cells. It is not clear whether this virus might cause genetic mutations that could cause cancer or other side effects.
"More research is necessary to determine how closely related these cells are to embryonic stem cells, but these methods should be useful for developing disease models and for drug development," Thomson's team wrote.
Yamanaka said the new technology might still raise some red flags for some people.
"Our technology, however, create a new ethical concerns. It might be possible to generate sperm and eggs from skin cells, via iPS cells. This might help people with infertility problem, but it will be essential to have a proper regulation regarding the generation and usage of human iPS cells to avoid misusages of this technology," he said.
(Editing by Doina Chiacu)
© Reuters 2006. All rights reserved. Republication or redistribution of Reuters content, including by caching, framing or similar means, is expressly prohibited without the prior written consent of Reuters. Reuters and the Reuters sphere logo are registered trademarks and trademarks of the Reuters group of companies around the world.
Managing Diabetes With Exercise
Type 2 Diabetes Can Be Prevented -- Or Reversed -- With Exercise
By STEFAN ASCHAN
Nov. 19, 2007—
When it comes to just about anyone, there is no excuse not to exercise. But this advice may be even more pertinent to those diagnosed with diabetes -- evidenced by the fact that the American Diabetes Association highly recommends activity for these individuals.
Unfortunately, many people just come up with excuses not to be active.
Fighting a Downward Trend
When we are young we believe we are indestructible. You remember that glorious time when you thought there was nothing out there that could kill you. Staying up all night dancing and partying, eating pizza, smoking and drinking alcohol and Red Bull -- does this sound familiar?
Inevitably, one day we wake up and find ourselves older, in a relationship and possibly with children.
Sure, we may still continue to eat pizza, drink sugary sodas and keep our energy levels up with stimulants. But four things have changed:
Our bodies' metabolisms have slowed down;
We are less active;
We have lost lean muscle tissue; and
We have started to gain weight.
Those initial signs are the beginning of a downward spiral that we need to be aware of that naturally accompanies aging. And we need to meet these challenges by replacing our unhealthy behaviors with strategies that work toward a healthier lifestyle.
How Exercise Can Help
Now for a growing number of us, a routine checkup could culminate in receiving the news from our doctors: "You have type 2 diabetes!"
Type 2 diabetes is a form that affects 90 to 95 percent of all those who have the disease. In type 2 diabetes, the pancreas does produce the blood sugar that regulates the hormone insulin, but only in small quantities.
Many who have type 2 diabetes remain unaware of their condition. But an important point is that type 2 diabetes occurs in adults who are overweight, and is characterized by a reduced sensitivity of insulin-target cells to available insulin.
So if you're diagnosed, what are you to do? One of the first recommendations is to change your lifestyle through exercise and nutrition.
Activities that are recommended include walking, running, biking, dancing, hiking, resistance training and many more. These daily exercises bring us many benefits besides weight loss. They help us to stay healthy, control our appetite, increase our energy, boost our mental clarity, prevent cardiovascular disease, help our digestion -- and the list goes on.
For those with diabetes, exercise helps stabilize insulin levels, which is important in any kind of weight-loss program. Regular exercise also helps diabetics stay focused on maintaining a healthy diet so that they lose the desire to eat foods that cause spikes in their blood sugar.
The good news is that once diagnosed with type 2 diabetes, you can reverse the diagnosis. But the protocol needs to be specifically adjusted by paying attention to the following:
Intensity: Use 50 percent to 60 percent of cardiac reserve, gradually progressing to 60 and 70 percent.
Frequency: Exercise four to seven days a week, though you might need to start out with several short daily sessions.
Duration: Individuals with insulin-dependent diabetes mellitus (IDDM) should work up to 20 to 30 minutes a session; 40 to 60 minutes are recommended.
Actually, this is the general protocol for anybody who has been inactive for a while.
Catching Diabetes Before It Starts
Of course, we don't have to let it get to this point. Think back on all the activities that you liked to do in high school or college. Find something that makes you move. Wrestle, start dancing classes, or hunt around for activity classes that you enjoy.
We also live at a time when technology can truly help our fitness aspirations. Start using it. Use your iPod to receive downloadable programs. Or use it in such a way to keep you going. For example, use your wireless phone with a headset and start moving while you talk instead of lying in bed or on the couch. Why not? Do a home workout to start sweating in a way that does not require going to the gym.
You don't need to join a gym to stay in shape and stay healthy. What you do need is a willingness to change, to try, to not quit, to stay motivated, especially if you are obese or otherwise at risk for diabetes. Changes in your diet and exercise routine start with you.
Start moving now.
Stefan Aschan is the owner and founder of www.stefanaschan.com, which provides nutrition and exercise programs online and on-site in New York City.
Copyright © 2007 ABC News Internet Ventures
By STEFAN ASCHAN
Nov. 19, 2007—
When it comes to just about anyone, there is no excuse not to exercise. But this advice may be even more pertinent to those diagnosed with diabetes -- evidenced by the fact that the American Diabetes Association highly recommends activity for these individuals.
Unfortunately, many people just come up with excuses not to be active.
Fighting a Downward Trend
When we are young we believe we are indestructible. You remember that glorious time when you thought there was nothing out there that could kill you. Staying up all night dancing and partying, eating pizza, smoking and drinking alcohol and Red Bull -- does this sound familiar?
Inevitably, one day we wake up and find ourselves older, in a relationship and possibly with children.
Sure, we may still continue to eat pizza, drink sugary sodas and keep our energy levels up with stimulants. But four things have changed:
Our bodies' metabolisms have slowed down;
We are less active;
We have lost lean muscle tissue; and
We have started to gain weight.
Those initial signs are the beginning of a downward spiral that we need to be aware of that naturally accompanies aging. And we need to meet these challenges by replacing our unhealthy behaviors with strategies that work toward a healthier lifestyle.
How Exercise Can Help
Now for a growing number of us, a routine checkup could culminate in receiving the news from our doctors: "You have type 2 diabetes!"
Type 2 diabetes is a form that affects 90 to 95 percent of all those who have the disease. In type 2 diabetes, the pancreas does produce the blood sugar that regulates the hormone insulin, but only in small quantities.
Many who have type 2 diabetes remain unaware of their condition. But an important point is that type 2 diabetes occurs in adults who are overweight, and is characterized by a reduced sensitivity of insulin-target cells to available insulin.
So if you're diagnosed, what are you to do? One of the first recommendations is to change your lifestyle through exercise and nutrition.
Activities that are recommended include walking, running, biking, dancing, hiking, resistance training and many more. These daily exercises bring us many benefits besides weight loss. They help us to stay healthy, control our appetite, increase our energy, boost our mental clarity, prevent cardiovascular disease, help our digestion -- and the list goes on.
For those with diabetes, exercise helps stabilize insulin levels, which is important in any kind of weight-loss program. Regular exercise also helps diabetics stay focused on maintaining a healthy diet so that they lose the desire to eat foods that cause spikes in their blood sugar.
The good news is that once diagnosed with type 2 diabetes, you can reverse the diagnosis. But the protocol needs to be specifically adjusted by paying attention to the following:
Intensity: Use 50 percent to 60 percent of cardiac reserve, gradually progressing to 60 and 70 percent.
Frequency: Exercise four to seven days a week, though you might need to start out with several short daily sessions.
Duration: Individuals with insulin-dependent diabetes mellitus (IDDM) should work up to 20 to 30 minutes a session; 40 to 60 minutes are recommended.
Actually, this is the general protocol for anybody who has been inactive for a while.
Catching Diabetes Before It Starts
Of course, we don't have to let it get to this point. Think back on all the activities that you liked to do in high school or college. Find something that makes you move. Wrestle, start dancing classes, or hunt around for activity classes that you enjoy.
We also live at a time when technology can truly help our fitness aspirations. Start using it. Use your iPod to receive downloadable programs. Or use it in such a way to keep you going. For example, use your wireless phone with a headset and start moving while you talk instead of lying in bed or on the couch. Why not? Do a home workout to start sweating in a way that does not require going to the gym.
You don't need to join a gym to stay in shape and stay healthy. What you do need is a willingness to change, to try, to not quit, to stay motivated, especially if you are obese or otherwise at risk for diabetes. Changes in your diet and exercise routine start with you.
Start moving now.
Stefan Aschan is the owner and founder of www.stefanaschan.com, which provides nutrition and exercise programs online and on-site in New York City.
Copyright © 2007 ABC News Internet Ventures
Heart Disease Kills More Women Under 45
Study Shows More Women Under 45 Dying of Heart Disease, While Rate for Men Is Leveling Off
ABC News By MIKE STOBBE AP Medical Writer
ATLANTA Nov 20, 2007 (AP)
For decades, heart disease death rates have been falling. But a new study shows a troubling turn more women under 45 are dying of heart disease due to clogged arteries, and the death rate for men that age has leveled off.
Heart experts aren't sure what went wrong, but they think increasing rates of obesity and other risk factors are to blame.
The rates will have to be monitored to see if this is the beginning of a real trend. But if the data holds, the new study may be an early glimpse of the impact of escalating obesity and diabetes on U.S. deaths, said Wayne Rosamond, a University of North Carolina epidemiology professor and expert on heart disease statistics.
"This could be a harbinger of things to come," Rosamond said.
To be sure, the overall trend is still positive: From 1980 through 2002, the death rate from blocked heart arteries was cut in half for men and women over 35. Improvements in treatment and preventive measures, including cholesterol-lowering medications, get the credit.
But what's going on with younger adults is startling, said Dr. Anthony DeMaria, editor of the Journal of the American College of Cardiology, which is publishing the study and released it Monday.
"We have a pretty rosy view of how things are going in the war against cardiovascular disease," DeMaria said. "I view this paper as a wake-up call that says there is a very important segment of our population that needs some attention."
Heart disease is the leading cause of death in the United States, killing almost 700,000 Americans each year.
Nearly 500,000 of those deaths are attributed to coronary heart disease, in which fat and plaque clog the arteries feeding blood to the heart, sometimes called hardening of the arteries. Heart attacks are a common result.
It can take many years for arteries to get dangerously blocked. About 93 percent of deaths occur in people 55 and older.
But a combination of factors including genetics, obesity and high cholesterol are sometimes fatal for younger adults. In 2002, about 25,000 men and 8,000 women ages 35 to 54 died of coronary heart disease.
The study was done by researchers at the U.S. Centers for Disease Control and Control and Prevention and Britain's University of Liverpool. They looked at U.S. vital statistics for artery-related deaths in adults ages 35 and older for the years 1980 through 2002, the most recent year for which data was available when the analysis was done.
When they compared age groups, they detected the worrisome difference. The study found the death rate for women ages 35 to 44 rose from 1997 to 2002, when the rate was 8.2 per 100,000 women, the highest it's been since 1987.
In actual numbers, the increase amounts to roughly 100 added deaths a year of women in that age group. That's a relatively small impact in the entire U.S. population.
Still, the results are statistically significant and a legitimate cause for concern, said Dr. Wayne Giles, director of the CDC's division of adult and community health.
"That's like an MD-88 crashing every year," he said, referring to a medium-size commuter jet plane.
The rates for men age 35 to 44 were relatively stable in the last few years of the study period. The rate was 26 deaths per 100,000 men in that age group in 2002.
The fact the male rate didn't worsen may indicate doctors are more likely to suspect heart disease in men that age than in women, said the CDC's Dr. Earl Ford, a study co-author.
For all ages, the female death rate fell to 261 from 514 per 100,000; the male rate fell to 430 from 898 per 100,000.
On the Net:
Journal of the American College of Cardiology: http:// http://www.acc.org/JACC/Ford.pdf
Copyright 2007 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Copyright © 2007 ABC News Internet Ventures
ABC News By MIKE STOBBE AP Medical Writer
ATLANTA Nov 20, 2007 (AP)
For decades, heart disease death rates have been falling. But a new study shows a troubling turn more women under 45 are dying of heart disease due to clogged arteries, and the death rate for men that age has leveled off.
Heart experts aren't sure what went wrong, but they think increasing rates of obesity and other risk factors are to blame.
The rates will have to be monitored to see if this is the beginning of a real trend. But if the data holds, the new study may be an early glimpse of the impact of escalating obesity and diabetes on U.S. deaths, said Wayne Rosamond, a University of North Carolina epidemiology professor and expert on heart disease statistics.
"This could be a harbinger of things to come," Rosamond said.
To be sure, the overall trend is still positive: From 1980 through 2002, the death rate from blocked heart arteries was cut in half for men and women over 35. Improvements in treatment and preventive measures, including cholesterol-lowering medications, get the credit.
But what's going on with younger adults is startling, said Dr. Anthony DeMaria, editor of the Journal of the American College of Cardiology, which is publishing the study and released it Monday.
"We have a pretty rosy view of how things are going in the war against cardiovascular disease," DeMaria said. "I view this paper as a wake-up call that says there is a very important segment of our population that needs some attention."
Heart disease is the leading cause of death in the United States, killing almost 700,000 Americans each year.
Nearly 500,000 of those deaths are attributed to coronary heart disease, in which fat and plaque clog the arteries feeding blood to the heart, sometimes called hardening of the arteries. Heart attacks are a common result.
It can take many years for arteries to get dangerously blocked. About 93 percent of deaths occur in people 55 and older.
But a combination of factors including genetics, obesity and high cholesterol are sometimes fatal for younger adults. In 2002, about 25,000 men and 8,000 women ages 35 to 54 died of coronary heart disease.
The study was done by researchers at the U.S. Centers for Disease Control and Control and Prevention and Britain's University of Liverpool. They looked at U.S. vital statistics for artery-related deaths in adults ages 35 and older for the years 1980 through 2002, the most recent year for which data was available when the analysis was done.
When they compared age groups, they detected the worrisome difference. The study found the death rate for women ages 35 to 44 rose from 1997 to 2002, when the rate was 8.2 per 100,000 women, the highest it's been since 1987.
In actual numbers, the increase amounts to roughly 100 added deaths a year of women in that age group. That's a relatively small impact in the entire U.S. population.
Still, the results are statistically significant and a legitimate cause for concern, said Dr. Wayne Giles, director of the CDC's division of adult and community health.
"That's like an MD-88 crashing every year," he said, referring to a medium-size commuter jet plane.
The rates for men age 35 to 44 were relatively stable in the last few years of the study period. The rate was 26 deaths per 100,000 men in that age group in 2002.
The fact the male rate didn't worsen may indicate doctors are more likely to suspect heart disease in men that age than in women, said the CDC's Dr. Earl Ford, a study co-author.
For all ages, the female death rate fell to 261 from 514 per 100,000; the male rate fell to 430 from 898 per 100,000.
On the Net:
Journal of the American College of Cardiology: http:// http://www.acc.org/JACC/Ford.pdf
Copyright 2007 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Copyright © 2007 ABC News Internet Ventures
Wednesday, October 31, 2007
Diet, Growth Are Major Cancer Causes: Report
REUTERS.COM
Wed Oct 31, 2007 1:29pm EDT
By Maggie Fox, Health and Science Editor
WASHINGTON (Reuters) - What people eat and how fast they grow are both significant causes of cancer, but many Americans still incorrectly believe that factors such as pesticides on food are bigger causes, experts reported on Wednesday.
Breastfeeding reduces the risk of cancer for mother and child, and tall people have a higher risk of cancer than shorter people, the report found.
"We need to think about cancer as the product of many long-term influences, not as something that 'just happens,'" Dr. Walter Willett, a nutrition expert at the Harvard School of Public Health in Massachusetts, told a news conference.
The report, released jointly by the World Cancer Research Fund and the American Institute for Cancer Research, is the result of five years of study by nine teams of scientists.
They reviewed 7,000 studies on diet, exercise, weight and cancer.
Most of what they recommended is in line with what health experts, including governments and the World Health Organization, have long been advising -- that diets based on fruits, vegetables and whole grains and that go easy on red meats, dairy products and fats protect against heart disease, diabetes and cancer.
They found evidence that factors such as hormones that cause the body to grow quickly may be involved in some cancers.
"We found that tallness is also probably linked to increased risk for ovarian, pancreatic and pre-menopausal cancer as well," said Willett. He stressed that tall people are not destined to get cancer but should take care to maintain healthy habits.
The groups make keeping a healthy weight their No. 1 recommendation to reduce the risk of cancer.
AS LEAN AS POSSIBLE
"Be as lean as possible within the normal range of body weight," the 400-page report reads. That means keeping a body mass index, they said, of between 21 and 23. BMI is a calculation of height to weight, and the normal range is usually considered to be 18 to 25, with anything over 25 being overweight.
Exercise is also key. "Be physically active as part of everyday life," is the second of 10 recommendations made by the expert panel. The recommendations also include eating mostly plant foods, such as fruits, vegetables and grains, avoiding calorie-dense foods such as sugary drinks, and limiting red meat, alcohol and salt.
The American Institute for Cancer Research also released a survey of 1,000 U.S. adults that show most do not understand these risks. Only 38 percent knew of the link between cured and processed meats and cancer, 49 percent knew that diets low in fruits and vegetables raised the risk of cancer and 46 percent knew that obesity was a well-documented risk.
But 71 percent thought that pesticide residue on produce was a cause -- something that has never been shown; 56 percent thought stress causes cancer, again not proven; and 49 percent believed hormones in beef cause cancer.
"Americans are increasingly likely to attribute cancer to factors over which they have no control, and for which no proven links to the disease exist," the report reads.
"This reflects an 'everything causes cancer' mindset," it adds.
The meat industry quickly denounced the report.
"WCRF's conclusions are extreme, unfounded and out of step with dietary guidelines," said American Meat Institute Foundation Vice President of Scientific Affairs Randy Huffman.
Wed Oct 31, 2007 1:29pm EDT
By Maggie Fox, Health and Science Editor
WASHINGTON (Reuters) - What people eat and how fast they grow are both significant causes of cancer, but many Americans still incorrectly believe that factors such as pesticides on food are bigger causes, experts reported on Wednesday.
Breastfeeding reduces the risk of cancer for mother and child, and tall people have a higher risk of cancer than shorter people, the report found.
"We need to think about cancer as the product of many long-term influences, not as something that 'just happens,'" Dr. Walter Willett, a nutrition expert at the Harvard School of Public Health in Massachusetts, told a news conference.
The report, released jointly by the World Cancer Research Fund and the American Institute for Cancer Research, is the result of five years of study by nine teams of scientists.
They reviewed 7,000 studies on diet, exercise, weight and cancer.
Most of what they recommended is in line with what health experts, including governments and the World Health Organization, have long been advising -- that diets based on fruits, vegetables and whole grains and that go easy on red meats, dairy products and fats protect against heart disease, diabetes and cancer.
They found evidence that factors such as hormones that cause the body to grow quickly may be involved in some cancers.
"We found that tallness is also probably linked to increased risk for ovarian, pancreatic and pre-menopausal cancer as well," said Willett. He stressed that tall people are not destined to get cancer but should take care to maintain healthy habits.
The groups make keeping a healthy weight their No. 1 recommendation to reduce the risk of cancer.
AS LEAN AS POSSIBLE
"Be as lean as possible within the normal range of body weight," the 400-page report reads. That means keeping a body mass index, they said, of between 21 and 23. BMI is a calculation of height to weight, and the normal range is usually considered to be 18 to 25, with anything over 25 being overweight.
Exercise is also key. "Be physically active as part of everyday life," is the second of 10 recommendations made by the expert panel. The recommendations also include eating mostly plant foods, such as fruits, vegetables and grains, avoiding calorie-dense foods such as sugary drinks, and limiting red meat, alcohol and salt.
The American Institute for Cancer Research also released a survey of 1,000 U.S. adults that show most do not understand these risks. Only 38 percent knew of the link between cured and processed meats and cancer, 49 percent knew that diets low in fruits and vegetables raised the risk of cancer and 46 percent knew that obesity was a well-documented risk.
But 71 percent thought that pesticide residue on produce was a cause -- something that has never been shown; 56 percent thought stress causes cancer, again not proven; and 49 percent believed hormones in beef cause cancer.
"Americans are increasingly likely to attribute cancer to factors over which they have no control, and for which no proven links to the disease exist," the report reads.
"This reflects an 'everything causes cancer' mindset," it adds.
The meat industry quickly denounced the report.
"WCRF's conclusions are extreme, unfounded and out of step with dietary guidelines," said American Meat Institute Foundation Vice President of Scientific Affairs Randy Huffman.
Wednesday, October 17, 2007
Obesity a consequence of modern life: UK thinktank
Reuters
Wed Oct 17, 2007 11:44am EDT
By Jennifer Hill
LONDON (Reuters Life!) - Obesity does not result simply from over-eating and a lack of exercise but is a consequence of modern life, a British government thinktank said on Wednesday.
Being overweight is a far more passive phenomenon than is often assumed, according to Foresight.
It found in a report that the technological revolution of the 20th century has led to weight gain becoming unavoidable for most people because our bodies and biological make-up are out of step with our surroundings.
"Stocking up on food was key to survival in prehistoric times, but now with energy-dense, cheap foods, labor-saving devices, motorized transport and sedentary work, obesity is rapidly becoming a consequence of modern life," said Sir David King, the British government's chief scientific adviser and head of the Foresight program.
The report, sponsored by the Department of Health, is the result of a two-year study into the causes of obesity involving almost 250 experts and scientists.
They predicted that the so-called obesity "epidemic" would take at least 30 years to reverse.
Until now, the government has concentrated on encouraging people, particularly children, to lead a healthier lifestyle, eating less fattening foods and taking more exercise.
ATTITUDE CHANGE
But King said a wholesale change in attitudes was needed.
"Foresight has, for the first time, drawn together complex evidence to show that we must fight the notion that the current obesity epidemic arises from individual over-indulgence or laziness alone," he said.
"Personal responsibility is important, but our study shows the problem is much more complicated. It is a wake-up call for the nation, showing that only change across many elements of our society will help us tackle obesity."
The researchers said there was no single "magic bullet" solution; even a new appetite-suppressing drug would not be the answer, because the problem is systemic.
Tackling obesity, like tackling climate change, requires a range of changes in society, from increasing everyday activity through urban design and transport systems to shifting the drivers of the food chain and consumer purchasing patterns to favor healthier options.
If current obesity growth rates continue, some 60 percent of men, 50 percent of women and 25 percent of children in Britain will be obese by 2050, according to the researchers.
Associated chronic health problems are projected to cost society an additional 45.5 billion pounds ($92.57 billion) per year.
Health Secretary Alan Johnson told parliament that government alone could not tackle all the problems.
"The chilling reality is that modern life makes us overweight," he said. "In a sense, we are the victims of our economic success. Tackling this problem calls for a fundamental shift in approach."
© Reuters2007All rights reserved
Wed Oct 17, 2007 11:44am EDT
By Jennifer Hill
LONDON (Reuters Life!) - Obesity does not result simply from over-eating and a lack of exercise but is a consequence of modern life, a British government thinktank said on Wednesday.
Being overweight is a far more passive phenomenon than is often assumed, according to Foresight.
It found in a report that the technological revolution of the 20th century has led to weight gain becoming unavoidable for most people because our bodies and biological make-up are out of step with our surroundings.
"Stocking up on food was key to survival in prehistoric times, but now with energy-dense, cheap foods, labor-saving devices, motorized transport and sedentary work, obesity is rapidly becoming a consequence of modern life," said Sir David King, the British government's chief scientific adviser and head of the Foresight program.
The report, sponsored by the Department of Health, is the result of a two-year study into the causes of obesity involving almost 250 experts and scientists.
They predicted that the so-called obesity "epidemic" would take at least 30 years to reverse.
Until now, the government has concentrated on encouraging people, particularly children, to lead a healthier lifestyle, eating less fattening foods and taking more exercise.
ATTITUDE CHANGE
But King said a wholesale change in attitudes was needed.
"Foresight has, for the first time, drawn together complex evidence to show that we must fight the notion that the current obesity epidemic arises from individual over-indulgence or laziness alone," he said.
"Personal responsibility is important, but our study shows the problem is much more complicated. It is a wake-up call for the nation, showing that only change across many elements of our society will help us tackle obesity."
The researchers said there was no single "magic bullet" solution; even a new appetite-suppressing drug would not be the answer, because the problem is systemic.
Tackling obesity, like tackling climate change, requires a range of changes in society, from increasing everyday activity through urban design and transport systems to shifting the drivers of the food chain and consumer purchasing patterns to favor healthier options.
If current obesity growth rates continue, some 60 percent of men, 50 percent of women and 25 percent of children in Britain will be obese by 2050, according to the researchers.
Associated chronic health problems are projected to cost society an additional 45.5 billion pounds ($92.57 billion) per year.
Health Secretary Alan Johnson told parliament that government alone could not tackle all the problems.
"The chilling reality is that modern life makes us overweight," he said. "In a sense, we are the victims of our economic success. Tackling this problem calls for a fundamental shift in approach."
© Reuters2007All rights reserved
Thursday, September 13, 2007
Bigger Brains, Better Genes
Believe it or not, those are among the benefits of exercising more and eating healthier.
By Dean Ornish, M.D.
Special to Newsweek
Updated: 3:47 p.m. ET Sept 12, 2007
“Go pump some neurons! Expand your craniums!”—Robin Williams, in “Mrs. Doubtfire”
You don’t need to read this column to know that exercise is good for you. You probably already know that regular, moderate exercise is one of the best things you can do for your health and well-being. What you may not know is that new research is showing that exercise beneficially affects your genes, helps reverse the aging process at a cellular level, gives you more energy, makes you smarter, and may even help you grow so many new brain cells (a process called neurogenesis) that your brain actually gets bigger.
Really.
So does improving your nutrition. A diet high in sugar and saturated fat diminishes neurogenesis, whereas other foods increase it, including chocolate (in moderate amounts), tea and blackberries, which contain a substance called epicatechin that improves memory. Small amounts of alcohol increase neurogenesis, whereas larger amounts decrease it. Chronic emotional stress decreases neurogenesis, but stress management techniques increase it. Drugs such as nicotine, opiates and cocaine decrease neurogenesis, whereas a study published in the Journal of Clinical Investigation in 1995 showed that cannabinoids (found in marijuana) increase it, at least in rats. (Uh, what were we just talking about?)
Use It or Lose It
Until about nine years ago it was thought that you were born with a certain number of neurons, and they tended to decrease in number as you got older. The best you could hope to do was to slow the rate at which you lost brain cells.
Fortunately, it’s not true. Researchers at the Salk Institute for Biological Studies and at Columbia University showed that older adults continue to generate new neurons at virtually any age. Earlier this year these researchers found that in addition to growing new neurons, exercise doubled blood flow to the brain. A study published last year by researchers at the University of Illinois reported that just walking for three hours per week for only three months caused so many new neurons to grow that it actually increased the size of people’s brains.
Best of all, the region of the brain that grew the most was the hippocampus, the part most involved with memory and cognition. After only three months, those who exercised had brain volumes typical of people who were three years younger! Also, the new neurons tend to find their way to well-established existing connections and replace ones that are damaged or nonfunctioning. Those who showed the most improvement in fitness also showed the greatest enhancement in memory. The authors concluded, “These results suggest that cardiovascular fitness is associated with the sparing of brain tissue in aging humans. Furthermore, these results suggest a strong biological basis for the role of aerobic fitness in maintaining and enhancing central nervous system health and cognitive functioning in older adults.”
Regular, moderate exercise (along with healthier eating and stress management techniques) also reduces inflammation throughout your body, including in your brain, and reduces the incidence of tiny strokes that can impair your ability to think clearly. Exercise also helps boost your sense of well-being. Levels of beneficial neurotransmitters such as dopamine, serotonin and norepinephrine are higher in those who exercise—the same ones elevated by many antidepressants. These, in turn, may help reduce depression, elevate mood and help you focus better.
Exercise Makes You More Intelligent
Other studies have shown that older adults who exercise regularly have better memory, are better at going from one mental task to another, and can focus and concentrate better than those who are sedentary. In other words, exercise makes older people more intelligent.
Exercise makes younger people smarter too.
Kids who exercise have fewer problems with attention-deficit disorder and learn faster. Studies have shown that physical education in schools improves academic performance as well as physical fitness. For example, a study by the California Department of Education of 322,000 seventh-grade students found that the most fit scored in the 66th percentile on their SATs, whereas the least fit scored in the 28th percentile. Studies at the University of Illinois also found that those who were more fit had better standardized test scores.
Exercising Your Genes
Your genes are not your fate. The choices you make each day in your diet and lifestyle have a direct influence on how your genetic predisposition is expressed—for better and for worse. You’re only as old as your genes, but how your genes are expressed may be modified by exercise, diet and lifestyle choices much more than had previously been believed—and more quickly. For example, Finnish scientists reported in a study published in July that increased moderate to vigorous physical activity modified two genes involved in type 2 diabetes and reduced the risk of developing the disease, independent of changes in weight or diet.
Another recent study compared mitochondria in muscle biopsies of older and younger men and women. Your mitochondria are the “energy generators” of your body’s cells. One of the reasons many people feel less energetic as they get older is that their mitochondria work less efficiently with age. The investigators found that in those who were mostly sedentary, mitochondrial function declined markedly with age and was affected by more than 300 genes. Then the investigators put these older men and women through a six-month exercise program that involved strength training for one hour only two days per week using the types of weight machines found in most gyms. Resistance exercise for each session consisted of three sets of 10 repetitions for each of: leg press, chest press, leg extension, leg flexion, shoulder press, lat pull-down, seated row, calf raise, abdominal crunch and back extension, and 10 repetitions for arm flexion and arm extension.
After only six months, the subjects’ strength improved by 50 percent, and they reported feeling much more energetic. Many of the 300 genes that had declined with age began to now act more like those in younger people. In fact, the investigators found that exercise affected age-associated gene expression more than in younger people, meaning that exercise is especially beneficial as people get older.
These high-tech studies illustrate what a powerful difference low-tech interventions such as changes in exercise, nutrition and stress management techniques can play in our lives. People often believe that advances in medicine have to be a new drug, a new laser or a surgical intervention to be powerful—something really high-tech and expensive. They often have a hard time believing that the simple choices that we make in our lives each day—how much we exercise, what we eat and how we respond to stress—may make such a powerful difference in our health, our well-being, and even in our brains. But they often do.
How to remember to exercise in a way that’s sustainable? Do what you enjoy, make it fun and do it regularly. If you grow new neurons, then you won’t forget!
© 2007 Newsweek, Inc.
http://www.msnbc.msn.com/id/20746682/site/newsweek/
By Dean Ornish, M.D.
Special to Newsweek
Updated: 3:47 p.m. ET Sept 12, 2007
“Go pump some neurons! Expand your craniums!”—Robin Williams, in “Mrs. Doubtfire”
You don’t need to read this column to know that exercise is good for you. You probably already know that regular, moderate exercise is one of the best things you can do for your health and well-being. What you may not know is that new research is showing that exercise beneficially affects your genes, helps reverse the aging process at a cellular level, gives you more energy, makes you smarter, and may even help you grow so many new brain cells (a process called neurogenesis) that your brain actually gets bigger.
Really.
So does improving your nutrition. A diet high in sugar and saturated fat diminishes neurogenesis, whereas other foods increase it, including chocolate (in moderate amounts), tea and blackberries, which contain a substance called epicatechin that improves memory. Small amounts of alcohol increase neurogenesis, whereas larger amounts decrease it. Chronic emotional stress decreases neurogenesis, but stress management techniques increase it. Drugs such as nicotine, opiates and cocaine decrease neurogenesis, whereas a study published in the Journal of Clinical Investigation in 1995 showed that cannabinoids (found in marijuana) increase it, at least in rats. (Uh, what were we just talking about?)
Use It or Lose It
Until about nine years ago it was thought that you were born with a certain number of neurons, and they tended to decrease in number as you got older. The best you could hope to do was to slow the rate at which you lost brain cells.
Fortunately, it’s not true. Researchers at the Salk Institute for Biological Studies and at Columbia University showed that older adults continue to generate new neurons at virtually any age. Earlier this year these researchers found that in addition to growing new neurons, exercise doubled blood flow to the brain. A study published last year by researchers at the University of Illinois reported that just walking for three hours per week for only three months caused so many new neurons to grow that it actually increased the size of people’s brains.
Best of all, the region of the brain that grew the most was the hippocampus, the part most involved with memory and cognition. After only three months, those who exercised had brain volumes typical of people who were three years younger! Also, the new neurons tend to find their way to well-established existing connections and replace ones that are damaged or nonfunctioning. Those who showed the most improvement in fitness also showed the greatest enhancement in memory. The authors concluded, “These results suggest that cardiovascular fitness is associated with the sparing of brain tissue in aging humans. Furthermore, these results suggest a strong biological basis for the role of aerobic fitness in maintaining and enhancing central nervous system health and cognitive functioning in older adults.”
Regular, moderate exercise (along with healthier eating and stress management techniques) also reduces inflammation throughout your body, including in your brain, and reduces the incidence of tiny strokes that can impair your ability to think clearly. Exercise also helps boost your sense of well-being. Levels of beneficial neurotransmitters such as dopamine, serotonin and norepinephrine are higher in those who exercise—the same ones elevated by many antidepressants. These, in turn, may help reduce depression, elevate mood and help you focus better.
Exercise Makes You More Intelligent
Other studies have shown that older adults who exercise regularly have better memory, are better at going from one mental task to another, and can focus and concentrate better than those who are sedentary. In other words, exercise makes older people more intelligent.
Exercise makes younger people smarter too.
Kids who exercise have fewer problems with attention-deficit disorder and learn faster. Studies have shown that physical education in schools improves academic performance as well as physical fitness. For example, a study by the California Department of Education of 322,000 seventh-grade students found that the most fit scored in the 66th percentile on their SATs, whereas the least fit scored in the 28th percentile. Studies at the University of Illinois also found that those who were more fit had better standardized test scores.
Exercising Your Genes
Your genes are not your fate. The choices you make each day in your diet and lifestyle have a direct influence on how your genetic predisposition is expressed—for better and for worse. You’re only as old as your genes, but how your genes are expressed may be modified by exercise, diet and lifestyle choices much more than had previously been believed—and more quickly. For example, Finnish scientists reported in a study published in July that increased moderate to vigorous physical activity modified two genes involved in type 2 diabetes and reduced the risk of developing the disease, independent of changes in weight or diet.
Another recent study compared mitochondria in muscle biopsies of older and younger men and women. Your mitochondria are the “energy generators” of your body’s cells. One of the reasons many people feel less energetic as they get older is that their mitochondria work less efficiently with age. The investigators found that in those who were mostly sedentary, mitochondrial function declined markedly with age and was affected by more than 300 genes. Then the investigators put these older men and women through a six-month exercise program that involved strength training for one hour only two days per week using the types of weight machines found in most gyms. Resistance exercise for each session consisted of three sets of 10 repetitions for each of: leg press, chest press, leg extension, leg flexion, shoulder press, lat pull-down, seated row, calf raise, abdominal crunch and back extension, and 10 repetitions for arm flexion and arm extension.
After only six months, the subjects’ strength improved by 50 percent, and they reported feeling much more energetic. Many of the 300 genes that had declined with age began to now act more like those in younger people. In fact, the investigators found that exercise affected age-associated gene expression more than in younger people, meaning that exercise is especially beneficial as people get older.
These high-tech studies illustrate what a powerful difference low-tech interventions such as changes in exercise, nutrition and stress management techniques can play in our lives. People often believe that advances in medicine have to be a new drug, a new laser or a surgical intervention to be powerful—something really high-tech and expensive. They often have a hard time believing that the simple choices that we make in our lives each day—how much we exercise, what we eat and how we respond to stress—may make such a powerful difference in our health, our well-being, and even in our brains. But they often do.
How to remember to exercise in a way that’s sustainable? Do what you enjoy, make it fun and do it regularly. If you grow new neurons, then you won’t forget!
© 2007 Newsweek, Inc.
http://www.msnbc.msn.com/id/20746682/site/newsweek/
Tuesday, September 11, 2007
DESKERCISE
When you sit throughout the day, tension can build up; muscles become tight and joints stiff . Its a good idea to stretch periodically, and take a break every couple of hours to "desk"ercise. Ease tension, increase flexibility and get your circulation going!
Neck Deskercises
Many people suffer from neck stiffness arid soreness, and its no wonder your neck has the difficult burden of carrying your bead around, and it never gets a break except when you lay down. This neck push can be done sitting or standing and helps strengthen your neck muscles, which in turn will help alleviate some of the discomfort.
Keeping your head upright, hold the palm of one hand against your forehead, and press your head forward, resisting with your palm. Hold for 10 to 15 seconds. Now clasp your hands behind your head, and press your head backward, resisting with your hands. Hold for 10 to 15 seconds. Now hold your right hand against the side of your head, and press your head to the right, resisting with your hand. Again, hold for 10 to 15 seconds. Then repeat on left side.
Relax and Roll
Stress and anxiety often lead to an aching neck. Poor posture also plays a role. This stretch relieves tension in your neck and surrounding muscles.
Relax your shoulders and let your head roll forward, chin to chest. Slowly rotate your head in a circle without straining your neck. Repeat five times.
Relax. Then rotate in the opposite direction and repeat five times. Try not to raise your shoulders as you do this exercise.
Shoulder Exercizes
Heavy Hinges
This stretch is best done in a standing position. It is great not only for your shoulders, but also your triceps (backs of your arms). Do several times a day, or whenever your shoulders and upper body are feeling tight.
Standing upright, push both arms straight back with your palms facing down and hold for five seconds. Bend in arms at the elbow (like a hinge), fingers pointing straight ahead, and hold for five seconds. Repeat five to 10 times.
Chop Wood
Youre not really swinging an ax as you do this exercise, so you neednt make the movements choppy or jerky. Try for maximum stretch to relieve the tension in your shoulders and elbows that develops as you work at your keyboard all day.
From a standing position, clasp your hands and hold them close to your right shoulder, as though resting an ax there. Gently swing the ax by straightening your elbows and moving your hands toward your left thigh. Raise your clasped hands to your left shoulder, and swing the ax toward your right thigh. Repeat on both sides seven or eight times.
Ready For Fight
Your shoulders are the link between the three most common sites of stress-related pain - your head, neck and back. Increasing flexibility in your shoulders will also help with back and neck relaxation.
Sit erect in a chair. Raise your arms so that elbows are flared in an outward position and hands are at shoulder level in front of your body. Keep hands at shoulder level and push your elbows as high as you can, isolating the pressure on your shoulders. Repeat 10 to 15 times. Perform the first few slowly and smoothly, the next few faster and more intense, and the last couple slow and smooth.
Do the Funky Chicken
Loosen up your shoulders, chest and back by doing this "funky chicken"
exercise. It takes only a minute and releases a lot of tension in your upper body. It can be done from either a sitting or standing position.
Place your fingertips on your shoulders, elbows pointing out to the sides. Pull your elbows back as far as you can. Push your elbows forward and try to touch them together. Repeat 10 times. Now, keeping your fingertips on your shoulders, lift your elbows up and then push them down to your sides, as if youre trying to fly. Repeat 10 times.
Let the Good Times Roll
Your shoulders are one of the most flexible joints in your body, when they are functioning smoothly. Do this shoulder roll at least three times a day to relax your shoulders. You may do this one shoulder at a time, or both together.
Sit or stand tall. Lift your shoulders as high as you can. Bring them forward.
Push them down. Pull your shoulders back, then return to starting position.
Repeat in the opposite direction. Repeat three to five times.
Arm Deskercises
An Apple a Day
This "apple picker" stretch relieves tension in your arms, sides and waist. It feels great when done slowly and smoothly, so take your time and dont rush it. Perform the stretch first thing in the morning and periodically throughout the day.
Stretch your arms up, one at a time, as high as you can, as if reaching to pick an apple out of a tree. Repeat 10 times, alternating sides.
End Your Day with a Push-off
These stand-up push-ups are easier than the military kind. Nevertheless, they build up strength in the arms and shoulders and doing them feels great when you are stiff from sitting all day. All you need is a wall to lean on, so stand up and push.
Stand facing a wall, with your fleet apart and about 12 inches from the wall.
Rest your palms on the wall at about shoulder height. Bend your elbows and lean toward the wall as far as possible without touching your forearms to the wall. Keep your legs and back straight. Push yourself back to starting position. The farther from the wall you stand, the greater the shoulder effort needed to push back. Gradually increase your distance as you become stronger, but dont exceed two feet.
Hand & Wrist Deskercizes
Reach Out and Touch Your Fingers
This simple hand exercise will help to increase the mobility of your fingers. It's easily done at your desk several times a day.
Do each hand individually. Touch the tip of your thumb to the tip of each finger in turn, making the circle as round as you can. Straighten your fingers in between touching each finger.
Buttocks Deskercises
Firm Your Fanny
Whether you sit all day or not, buttocks are an area of the body that we often neglect until we notice the area increasing in size! This exercise can be done while sitting in a chair or lying on your back with your knees bent. Do it several times a day to tighten those buttocks and firm your fanny!
Tighten and squeeze your buttocks, hold five to ten seconds, and release.
Repeat six to eight times. Really concentrate on the "squeeze" for maximum results.
Back/Upper Body Deskercises
These simple exercises can help ease the tension in your upper body. Give them a try.
Lets do the Twist
This torso twist stretch for the entire upper body can be done sitting right in your chair at the office. Perform it several times a day, whenever you get that "tense" feeling in your body.
Sit erect in a stationary chair with both feet flat on the floor. Look straight ahead. Slowly tilt your torso to the right as you reach around behind yourself with your right hand. Grasp the top right corner of your chair with your right hand. Complete the stretch by moving your left hand as close as possible to your right hand. Stretch as far as you can and hold it for 15 seconds. Repeat four to six times, twisting left and right, aiming to turn the body a little farther each time.
Tummy Twist
Performing this range of motion exercise several times a day will help prevent that tight, uncomfortable feeling in the trunk of your body that comes from sitting all day.
Stand with your feet shoulder width apart. Hold your bent elbows down at your sides with fists up. Lean slightly forward and twist side to side with your elbows leading the movement. Repeat for 30 to 45 seconds.
Seventh Inning Reach and Stretch
This stretch is good for your arms and body trunk. Done slowly, it also serves as a great relaxation technique. Try very hard not to bend forward as you leanto the right or left.
Stand with your feet spread shoulder width apart. Raise one arm, then bend over sideways reaching over your head, until your arm is parallel to the floor (or as far as you can). Hold for five to 10 seconds. Repeat with other arm.
Tarzan Stretch
This is a good way to "open-up" the chest muscles after you have been sitting, leaning forward all day at your desk.
Interlace your fingers behind your back, palms facing in. Raise and straighten your arms, squeezing your shoulder blades together and "opening up" your chest. Fold for five to ten seconds. Repeat five to ten times.
Leg Deskercizes
Sit on Air
Strengthen your weary, neglected legs as you have a "seat." If you have a wall and two to four minutes, try this exercise once a day. You'll definitely feel the results!
Stand with your back against a wall and feet apart and about 16 inches from the wall. Lower yourself into a seated position, keeping feet flat on the floor, and hold for 15 to 30 seconds. Return to standing and relax for 30 seconds. Repeat three times. Do not bend your knees beyond a 90-degree angle.
Ballet Bends
Weak or tight leg muscles often lead to back problems, which can make sitting for long periods uncomfortable. Legs are the foundation of good posture, and keeping them properly stretched prevents misalignment in the upper body.
Stand with your feet comfortably apart, your toes turned slightly outward. Hold the back of a chair if you need support. Keep your back straight and slowly bend your knees over your toes. (Its important not to extend your knees beyond your toes in order to avoid stress on the knees.) Straighten, by pushing up through your feet.
Hamstring Deskercizes
Stretch the "Hams"
When you sit throughout the day, those leg muscles can become tight if you don't stretch them periodically. This exercise will get you out of your chair and help increase the flexibility in your hamstrings. Do twice a day if possible.
From a standing position, extend one leg out in front of your other leg about l0 inches, lifting your toes and digging your heel into the ground. Bend the back leg slightly, and put both hands on the thigh of your back leg to support your weight. You should feel the stretch in the back of your front leg. Hold for 10 to 15 seconds. Now push the toes of the front leg down to the floor and hold for another 10 to 15 seconds. Repeat on the other side.
Hamstring Curls
When you sit a lot during the day, its a good idea to take a break every couple of hours to do this exercise. It will strengthen the hamstrings (backs of legs above knees) - follow with a hamstring stretch for optimal results.
Stand and hold on to something stable for support, such as a file cabinet or bookshelf. Slowly lift one heel toward your buttocks, then lower. The knee of the supporting leg should be slightly bent during the exercise, not locked. Repeat 12 to 15 times on each side. At home try using ankle weights for added resistance.
Balancing Act
This is the best stretch for the quadriceps muscles - the large group of muscles in the fronts of your legs above the knees. You may find it difficult to do at first, but it will get easier if you do it daily and your flexibility increases.
Stand at the side of a chair with your left hand holding the chair for balance. Grab your right foot with your right hand (or grab your pant leg if you cannot reach your foot). Using your hand, pull your foot toward your buttocks and hold for 10 to 15 seconds. Your knee should be pointing downward, not out to the side. Repeat two to three times with each leg. To work on improving your balance, try removing your hand from the chair, little by little, as you hold the stretch.
Hamstring Hug
This is a good stretch for your lower body that you can do while sitting. Not only does it stretch your hamstrings - the group of muscles in the backs of your legs and above the knees, but you will also feel it working your quadriceps in the fronts of your legs.
Sit back and place your hands under your right thigh. Pull knee toward chest then extend the leg straight in front of you as far as you can. Repeat with your other leg. Do three to five times with each leg.
http://www.ucop.edu/humres/eap/exercizes.html
Neck Deskercises
Many people suffer from neck stiffness arid soreness, and its no wonder your neck has the difficult burden of carrying your bead around, and it never gets a break except when you lay down. This neck push can be done sitting or standing and helps strengthen your neck muscles, which in turn will help alleviate some of the discomfort.
Keeping your head upright, hold the palm of one hand against your forehead, and press your head forward, resisting with your palm. Hold for 10 to 15 seconds. Now clasp your hands behind your head, and press your head backward, resisting with your hands. Hold for 10 to 15 seconds. Now hold your right hand against the side of your head, and press your head to the right, resisting with your hand. Again, hold for 10 to 15 seconds. Then repeat on left side.
Relax and Roll
Stress and anxiety often lead to an aching neck. Poor posture also plays a role. This stretch relieves tension in your neck and surrounding muscles.
Relax your shoulders and let your head roll forward, chin to chest. Slowly rotate your head in a circle without straining your neck. Repeat five times.
Relax. Then rotate in the opposite direction and repeat five times. Try not to raise your shoulders as you do this exercise.
Shoulder Exercizes
Heavy Hinges
This stretch is best done in a standing position. It is great not only for your shoulders, but also your triceps (backs of your arms). Do several times a day, or whenever your shoulders and upper body are feeling tight.
Standing upright, push both arms straight back with your palms facing down and hold for five seconds. Bend in arms at the elbow (like a hinge), fingers pointing straight ahead, and hold for five seconds. Repeat five to 10 times.
Chop Wood
Youre not really swinging an ax as you do this exercise, so you neednt make the movements choppy or jerky. Try for maximum stretch to relieve the tension in your shoulders and elbows that develops as you work at your keyboard all day.
From a standing position, clasp your hands and hold them close to your right shoulder, as though resting an ax there. Gently swing the ax by straightening your elbows and moving your hands toward your left thigh. Raise your clasped hands to your left shoulder, and swing the ax toward your right thigh. Repeat on both sides seven or eight times.
Ready For Fight
Your shoulders are the link between the three most common sites of stress-related pain - your head, neck and back. Increasing flexibility in your shoulders will also help with back and neck relaxation.
Sit erect in a chair. Raise your arms so that elbows are flared in an outward position and hands are at shoulder level in front of your body. Keep hands at shoulder level and push your elbows as high as you can, isolating the pressure on your shoulders. Repeat 10 to 15 times. Perform the first few slowly and smoothly, the next few faster and more intense, and the last couple slow and smooth.
Do the Funky Chicken
Loosen up your shoulders, chest and back by doing this "funky chicken"
exercise. It takes only a minute and releases a lot of tension in your upper body. It can be done from either a sitting or standing position.
Place your fingertips on your shoulders, elbows pointing out to the sides. Pull your elbows back as far as you can. Push your elbows forward and try to touch them together. Repeat 10 times. Now, keeping your fingertips on your shoulders, lift your elbows up and then push them down to your sides, as if youre trying to fly. Repeat 10 times.
Let the Good Times Roll
Your shoulders are one of the most flexible joints in your body, when they are functioning smoothly. Do this shoulder roll at least three times a day to relax your shoulders. You may do this one shoulder at a time, or both together.
Sit or stand tall. Lift your shoulders as high as you can. Bring them forward.
Push them down. Pull your shoulders back, then return to starting position.
Repeat in the opposite direction. Repeat three to five times.
Arm Deskercises
An Apple a Day
This "apple picker" stretch relieves tension in your arms, sides and waist. It feels great when done slowly and smoothly, so take your time and dont rush it. Perform the stretch first thing in the morning and periodically throughout the day.
Stretch your arms up, one at a time, as high as you can, as if reaching to pick an apple out of a tree. Repeat 10 times, alternating sides.
End Your Day with a Push-off
These stand-up push-ups are easier than the military kind. Nevertheless, they build up strength in the arms and shoulders and doing them feels great when you are stiff from sitting all day. All you need is a wall to lean on, so stand up and push.
Stand facing a wall, with your fleet apart and about 12 inches from the wall.
Rest your palms on the wall at about shoulder height. Bend your elbows and lean toward the wall as far as possible without touching your forearms to the wall. Keep your legs and back straight. Push yourself back to starting position. The farther from the wall you stand, the greater the shoulder effort needed to push back. Gradually increase your distance as you become stronger, but dont exceed two feet.
Hand & Wrist Deskercizes
Reach Out and Touch Your Fingers
This simple hand exercise will help to increase the mobility of your fingers. It's easily done at your desk several times a day.
Do each hand individually. Touch the tip of your thumb to the tip of each finger in turn, making the circle as round as you can. Straighten your fingers in between touching each finger.
Buttocks Deskercises
Firm Your Fanny
Whether you sit all day or not, buttocks are an area of the body that we often neglect until we notice the area increasing in size! This exercise can be done while sitting in a chair or lying on your back with your knees bent. Do it several times a day to tighten those buttocks and firm your fanny!
Tighten and squeeze your buttocks, hold five to ten seconds, and release.
Repeat six to eight times. Really concentrate on the "squeeze" for maximum results.
Back/Upper Body Deskercises
These simple exercises can help ease the tension in your upper body. Give them a try.
Lets do the Twist
This torso twist stretch for the entire upper body can be done sitting right in your chair at the office. Perform it several times a day, whenever you get that "tense" feeling in your body.
Sit erect in a stationary chair with both feet flat on the floor. Look straight ahead. Slowly tilt your torso to the right as you reach around behind yourself with your right hand. Grasp the top right corner of your chair with your right hand. Complete the stretch by moving your left hand as close as possible to your right hand. Stretch as far as you can and hold it for 15 seconds. Repeat four to six times, twisting left and right, aiming to turn the body a little farther each time.
Tummy Twist
Performing this range of motion exercise several times a day will help prevent that tight, uncomfortable feeling in the trunk of your body that comes from sitting all day.
Stand with your feet shoulder width apart. Hold your bent elbows down at your sides with fists up. Lean slightly forward and twist side to side with your elbows leading the movement. Repeat for 30 to 45 seconds.
Seventh Inning Reach and Stretch
This stretch is good for your arms and body trunk. Done slowly, it also serves as a great relaxation technique. Try very hard not to bend forward as you leanto the right or left.
Stand with your feet spread shoulder width apart. Raise one arm, then bend over sideways reaching over your head, until your arm is parallel to the floor (or as far as you can). Hold for five to 10 seconds. Repeat with other arm.
Tarzan Stretch
This is a good way to "open-up" the chest muscles after you have been sitting, leaning forward all day at your desk.
Interlace your fingers behind your back, palms facing in. Raise and straighten your arms, squeezing your shoulder blades together and "opening up" your chest. Fold for five to ten seconds. Repeat five to ten times.
Leg Deskercizes
Sit on Air
Strengthen your weary, neglected legs as you have a "seat." If you have a wall and two to four minutes, try this exercise once a day. You'll definitely feel the results!
Stand with your back against a wall and feet apart and about 16 inches from the wall. Lower yourself into a seated position, keeping feet flat on the floor, and hold for 15 to 30 seconds. Return to standing and relax for 30 seconds. Repeat three times. Do not bend your knees beyond a 90-degree angle.
Ballet Bends
Weak or tight leg muscles often lead to back problems, which can make sitting for long periods uncomfortable. Legs are the foundation of good posture, and keeping them properly stretched prevents misalignment in the upper body.
Stand with your feet comfortably apart, your toes turned slightly outward. Hold the back of a chair if you need support. Keep your back straight and slowly bend your knees over your toes. (Its important not to extend your knees beyond your toes in order to avoid stress on the knees.) Straighten, by pushing up through your feet.
Hamstring Deskercizes
Stretch the "Hams"
When you sit throughout the day, those leg muscles can become tight if you don't stretch them periodically. This exercise will get you out of your chair and help increase the flexibility in your hamstrings. Do twice a day if possible.
From a standing position, extend one leg out in front of your other leg about l0 inches, lifting your toes and digging your heel into the ground. Bend the back leg slightly, and put both hands on the thigh of your back leg to support your weight. You should feel the stretch in the back of your front leg. Hold for 10 to 15 seconds. Now push the toes of the front leg down to the floor and hold for another 10 to 15 seconds. Repeat on the other side.
Hamstring Curls
When you sit a lot during the day, its a good idea to take a break every couple of hours to do this exercise. It will strengthen the hamstrings (backs of legs above knees) - follow with a hamstring stretch for optimal results.
Stand and hold on to something stable for support, such as a file cabinet or bookshelf. Slowly lift one heel toward your buttocks, then lower. The knee of the supporting leg should be slightly bent during the exercise, not locked. Repeat 12 to 15 times on each side. At home try using ankle weights for added resistance.
Balancing Act
This is the best stretch for the quadriceps muscles - the large group of muscles in the fronts of your legs above the knees. You may find it difficult to do at first, but it will get easier if you do it daily and your flexibility increases.
Stand at the side of a chair with your left hand holding the chair for balance. Grab your right foot with your right hand (or grab your pant leg if you cannot reach your foot). Using your hand, pull your foot toward your buttocks and hold for 10 to 15 seconds. Your knee should be pointing downward, not out to the side. Repeat two to three times with each leg. To work on improving your balance, try removing your hand from the chair, little by little, as you hold the stretch.
Hamstring Hug
This is a good stretch for your lower body that you can do while sitting. Not only does it stretch your hamstrings - the group of muscles in the backs of your legs and above the knees, but you will also feel it working your quadriceps in the fronts of your legs.
Sit back and place your hands under your right thigh. Pull knee toward chest then extend the leg straight in front of you as far as you can. Repeat with your other leg. Do three to five times with each leg.
http://www.ucop.edu/humres/eap/exercizes.html
Vitamin D Supplements Cut Early Death Risk: Study
Gains Could Be Due to Reduced Cancer Risk, Boosted Immune System
Sept 10, 2007
LONDON (Reuters) - People who take regular doses of vitamin D have a significantly lower risk of dying early than those who do not use supplements, according to new research published on Monday.
Previous studies have suggested vitamin D deficiency increases the risk of cancer, heart disease or diabetes, but the new findings indicate the vitamin provides an even bigger bang, researchers wrote in the Archives of Internal Medicine.
"Intake of ordinary doses of vitamin D supplements seems to be associated with decreases in total mortality rates," said Philippe Autier of the International Agency for Cancer Research in France and Sara Gandini of the European Institute of Oncology in Milan.
The reasons why were not clear but the researchers suggested the vitamin might block cancer cells from spreading or boost the immune system.
They did not conduct the studies themselves but did what is called a meta-analysis by reviewing 18 separate trials involving nearly 60,000 patients. The doses averaged 528 international units, within the range of most commercially available vitamin D supplements.
They found that nearly 5,000 of the participants in the studies died over an average follow-up period of 5.7 years, with the data showing that those who took vitamin D supplements had a 7 percent lower risk of death.
The team did not consider the specific causes of death in the studies, which included mostly healthy middle-aged or elderly people. They said further investigation was needed to find those kinds of answers.
Vitamin D is important for both healthy teeth and bones as well as nerve cells such as the brain and seems to act as an important regulator of the immune system.
Few foods are naturally rich in Vitamin D, known as the "sunshine" vitamin because the body produces it during exposure to sunlight.
One U.S. researcher called the results of the latest analysis "remarkable" and said they served as a reminder for doctors to make sure they were prescribing adequate doses of vitamin D to patients who needed it.
Copyright 2007 Reuters News Service. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Sept 10, 2007
LONDON (Reuters) - People who take regular doses of vitamin D have a significantly lower risk of dying early than those who do not use supplements, according to new research published on Monday.
Previous studies have suggested vitamin D deficiency increases the risk of cancer, heart disease or diabetes, but the new findings indicate the vitamin provides an even bigger bang, researchers wrote in the Archives of Internal Medicine.
"Intake of ordinary doses of vitamin D supplements seems to be associated with decreases in total mortality rates," said Philippe Autier of the International Agency for Cancer Research in France and Sara Gandini of the European Institute of Oncology in Milan.
The reasons why were not clear but the researchers suggested the vitamin might block cancer cells from spreading or boost the immune system.
They did not conduct the studies themselves but did what is called a meta-analysis by reviewing 18 separate trials involving nearly 60,000 patients. The doses averaged 528 international units, within the range of most commercially available vitamin D supplements.
They found that nearly 5,000 of the participants in the studies died over an average follow-up period of 5.7 years, with the data showing that those who took vitamin D supplements had a 7 percent lower risk of death.
The team did not consider the specific causes of death in the studies, which included mostly healthy middle-aged or elderly people. They said further investigation was needed to find those kinds of answers.
Vitamin D is important for both healthy teeth and bones as well as nerve cells such as the brain and seems to act as an important regulator of the immune system.
Few foods are naturally rich in Vitamin D, known as the "sunshine" vitamin because the body produces it during exposure to sunlight.
One U.S. researcher called the results of the latest analysis "remarkable" and said they served as a reminder for doctors to make sure they were prescribing adequate doses of vitamin D to patients who needed it.
Copyright 2007 Reuters News Service. All rights reserved. This material may not be published, broadcast, rewritten, or redistributed.
Monday, September 10, 2007
Smoking Cessation Tips: Matria Healthcare
OBJECTIVE: Provide the action steps needed to reach the goal
of decreasing or stopping the habit of smoking.
Overview:
Mark Twain once said, "Quitting smoking is easy. I've done it a thousand times." Why is it so hard to quit smoking? Nicotine (the addictive drug in cigarettes) is the answer. There are many tips and resources that will assist in the goal of Smoking Cessation.
Options to help you kick the habit
• Nicotine Replacement Therapy: Nicotine Replacement Therapy (NRT) provides nicotine to the smoker without the other thousands of poisons in the cigarette smoke. There are many nicotine substitutes such as: the nicotine patch, gum, and nasal spray. NRT should not be used as the only treatment for smoking cessation. Studies show that cessation programs or therapy coupled with NRT will double the chances of success rates for the smoker. As always, discuss your plan with your healthcare team to see what is available for you.
• Zyban Therapy: Zyban is another medication often used to aid smokers kick the habit. Zyban is an anti-depressant that reduces the effects of withdrawal symptoms. Zyban can be used alone or with other NRT's. Since Zyban is a prescription medication, you must contact your doctor if you would like to try this method.
• Smoking Cessation Classes: Studies have shown that the best smoking cessation program includes individual or group counseling. When considering a program, ask about the following:
1. Session length. It needs to be at least 20 -30 minutes long.
2. Number of sessions. Having at least 4-7 sessions is best.
3. Number of weeks. Attend for at least 2 weeks.
4. Make sure that your leader is certified to teach a smoking cessation class/group.
Often, the American Cancer Society, American Heart Association, American Lung Association, or your local health department will hold smoking cessation classes in your community.
• Nicotine Anonymous group: This is very similar to Alcoholics Anonymous, with a 12-step approach. To find a local meeting place, refer to the business section of the phone book for a local listing or search www.nicotine-anonymous.org/ for more information.
Getting Started
Before you chose to quit, you must think about these essential factors:
• Make a decision to quit. This is the first and most important step. Review your past attempts to quit. What worked and what didn't work? Make a plan.
• Set a "Quit Date". Pick a specific day to quit. Make it a special day (i.e.: a Birthday or anniversary). Do not wait too long to pick your "quit day". This will give you more time to rationalize the reasons you do not want to quit. Commit yourself to this day. Mark it on your calendar and tell your friends and family. Stock up on sugarless gum, carrot sticks and snacks that fit within your meal plan. Practice saying, "No thank you, I don't care for a cigarette!". This will give you a sense of empowerment.
On the day you decide to have as your quit day, try to follow these guidelines:
1. Get rid of all ashtrays.
2. Keep active and drink lots of water.
3. Ask yourself if you associate alcohol, coffee and other beverages with smoking a cigarette. If so, try to avoid them.
4. Call a supportive friend.
5. If you miss the feeling of having a cigarette in your hand or mouth, play with a pencil or rubberband or try a toothpick or a snack that fits within your meal plan.
6. Brush you teeth frequently.
• Deal with withdrawals. The American Cancer Society suggests for you to use the "4 A's" when tempted to "just have one puff" or "to have just one more cigarette".
o Avoid. Stay away from the places where you are tempted to smoke.
o Alter. Take a different route to work or take a quick walk.
o Alternatives. Eat a quick snack or chew some sugarless gum
o Activities. Go exercise or start a new hobby. Distract yourself from smoking again.
• Maintain your new healthy habit. Staying off the habit is what matters in the long run.
Get Support
Your doctor can also refer you to a program designed especially for you to help you kick the habit for good. Quitting smoking is not an easy thing to do. Remember, to keep on trying, even when you relapse. Good luck!
Quiz
1. An example of a medication used to help smokers quit smoking is:
a) Glucatrol
b) Zyban
c) Motrin
d) Capoten
2. When choosing a smoking cessation class, it is best to attend one that has ____ to _____ sessions.
3. True or False: The "4 A's" of smoking cessation are avoid, alter, alternatives, and activities.
Answers: 1) b, 2) 4 to 7, 3) True
of decreasing or stopping the habit of smoking.
Overview:
Mark Twain once said, "Quitting smoking is easy. I've done it a thousand times." Why is it so hard to quit smoking? Nicotine (the addictive drug in cigarettes) is the answer. There are many tips and resources that will assist in the goal of Smoking Cessation.
Options to help you kick the habit
• Nicotine Replacement Therapy: Nicotine Replacement Therapy (NRT) provides nicotine to the smoker without the other thousands of poisons in the cigarette smoke. There are many nicotine substitutes such as: the nicotine patch, gum, and nasal spray. NRT should not be used as the only treatment for smoking cessation. Studies show that cessation programs or therapy coupled with NRT will double the chances of success rates for the smoker. As always, discuss your plan with your healthcare team to see what is available for you.
• Zyban Therapy: Zyban is another medication often used to aid smokers kick the habit. Zyban is an anti-depressant that reduces the effects of withdrawal symptoms. Zyban can be used alone or with other NRT's. Since Zyban is a prescription medication, you must contact your doctor if you would like to try this method.
• Smoking Cessation Classes: Studies have shown that the best smoking cessation program includes individual or group counseling. When considering a program, ask about the following:
1. Session length. It needs to be at least 20 -30 minutes long.
2. Number of sessions. Having at least 4-7 sessions is best.
3. Number of weeks. Attend for at least 2 weeks.
4. Make sure that your leader is certified to teach a smoking cessation class/group.
Often, the American Cancer Society, American Heart Association, American Lung Association, or your local health department will hold smoking cessation classes in your community.
• Nicotine Anonymous group: This is very similar to Alcoholics Anonymous, with a 12-step approach. To find a local meeting place, refer to the business section of the phone book for a local listing or search www.nicotine-anonymous.org/ for more information.
Getting Started
Before you chose to quit, you must think about these essential factors:
• Make a decision to quit. This is the first and most important step. Review your past attempts to quit. What worked and what didn't work? Make a plan.
• Set a "Quit Date". Pick a specific day to quit. Make it a special day (i.e.: a Birthday or anniversary). Do not wait too long to pick your "quit day". This will give you more time to rationalize the reasons you do not want to quit. Commit yourself to this day. Mark it on your calendar and tell your friends and family. Stock up on sugarless gum, carrot sticks and snacks that fit within your meal plan. Practice saying, "No thank you, I don't care for a cigarette!". This will give you a sense of empowerment.
On the day you decide to have as your quit day, try to follow these guidelines:
1. Get rid of all ashtrays.
2. Keep active and drink lots of water.
3. Ask yourself if you associate alcohol, coffee and other beverages with smoking a cigarette. If so, try to avoid them.
4. Call a supportive friend.
5. If you miss the feeling of having a cigarette in your hand or mouth, play with a pencil or rubberband or try a toothpick or a snack that fits within your meal plan.
6. Brush you teeth frequently.
• Deal with withdrawals. The American Cancer Society suggests for you to use the "4 A's" when tempted to "just have one puff" or "to have just one more cigarette".
o Avoid. Stay away from the places where you are tempted to smoke.
o Alter. Take a different route to work or take a quick walk.
o Alternatives. Eat a quick snack or chew some sugarless gum
o Activities. Go exercise or start a new hobby. Distract yourself from smoking again.
• Maintain your new healthy habit. Staying off the habit is what matters in the long run.
Get Support
Your doctor can also refer you to a program designed especially for you to help you kick the habit for good. Quitting smoking is not an easy thing to do. Remember, to keep on trying, even when you relapse. Good luck!
Quiz
1. An example of a medication used to help smokers quit smoking is:
a) Glucatrol
b) Zyban
c) Motrin
d) Capoten
2. When choosing a smoking cessation class, it is best to attend one that has ____ to _____ sessions.
3. True or False: The "4 A's" of smoking cessation are avoid, alter, alternatives, and activities.
Answers: 1) b, 2) 4 to 7, 3) True
Friday, August 24, 2007
How Some Schools Are Rethinking the Fight Against Fat
Change seems to happen when good health is the focus, rather than body weight
By Deborah Kotz
Posted 8/22/07
US News& World Report
Kids heading back to enlightened schools this fall may find nutrition and exercise on the agenda even in math class. In an effort to reverse the alarming increase of obesity in children, some schools have found ways to encourage healthful lifestyle changes without emphasizing the negative—too much body weight. (A focus on losing weight has been shown to backfire, causing youngsters to turn to fad diets and develop eating disorders.) Planet Health, developed by Harvard University researchers and now used in hundreds of schools throughout the country, integrates obesity prevention lessons into the science, math, and social studies curricula, for example. Students come to appreciate the importance of reducing TV time by calculating during math class the amount of their lifetime they've spent in front of the set. In gym, they decide on goals for subbing in physical activity instead.
The program costs only about $15 per student annually, a bargain, considering the payoffs: A 2005 study published in the Archives of Pediatric and Adolescent Medicine found that middle-school girls who had Planet Health in their schools were half as likely to purge or use diet pills as those in schools without it. "It really focuses on the positive, and that's why we think it's protective against these dangerous behaviors," says study author Bryn Austin, an assistant professor of pediatrics at Harvard Medical School.
A second program adopted by 7,000 elementary schools nationwide, the Coordinated Approach to Child Health (CATCH), similarly puts the focus on good health habits instead of weight. In class, students use a traffic-light system to identify "go," "slow," and "whoa" foods and take breaks to do jumping jacks. In the cafeteria, fruits, vegetables, low-fat milk, and whole-grain starches are labeled with green-light tags, and pizza gets a yellow light. Gym activities are designed to keep students constantly moving. "Every kid gets a ball to dribble or a hula hoop; there's no lining up and waiting to take a turn," says Phil Nader, professor of pediatrics emeritus at the University of California—San Diego, who helped develop CATCH.
A three-year study comparing CATCH schools with others without the program found that CATCH increased the proportion of gym class spent in motion, from 40 percent to 50 percent, and reduced the consumption of fat in schools from 39 percent of total calories to 32 percent. A second study found that the program prevented the growth in number of overweight students that normally occurs from grade 3 to grade 5. CATCH students in El Paso, Texas (with one of the highest obesity rates in the nation), held the line between those grades, but in schools without the program, the share of overweight girls increased from 26 percent to 40 percent and of overweight boys from 29 percent to 39 percent.
Glen Cove Elementary School, near El Paso in Ysleta, was one of the first schools to adopt CATCH, and parents there have learned to eat better and exercise more along with their kids. "We have a day where everyone comes to fly kites and Wellness Wednesdays where family members run around for 20 minutes with their kids," says physical education teacher Ben Avalos, who brought the program to Glen Cove in 1998. "Parents also tell me their kids have gotten them to throw out the 'whoa' foods in the house." Avalos uses walking sticks, pogo sticks, and Chinese yo-yos in gym class—and nobody relaxes on the sidelines.
By Deborah Kotz
Posted 8/22/07
US News& World Report
Kids heading back to enlightened schools this fall may find nutrition and exercise on the agenda even in math class. In an effort to reverse the alarming increase of obesity in children, some schools have found ways to encourage healthful lifestyle changes without emphasizing the negative—too much body weight. (A focus on losing weight has been shown to backfire, causing youngsters to turn to fad diets and develop eating disorders.) Planet Health, developed by Harvard University researchers and now used in hundreds of schools throughout the country, integrates obesity prevention lessons into the science, math, and social studies curricula, for example. Students come to appreciate the importance of reducing TV time by calculating during math class the amount of their lifetime they've spent in front of the set. In gym, they decide on goals for subbing in physical activity instead.
The program costs only about $15 per student annually, a bargain, considering the payoffs: A 2005 study published in the Archives of Pediatric and Adolescent Medicine found that middle-school girls who had Planet Health in their schools were half as likely to purge or use diet pills as those in schools without it. "It really focuses on the positive, and that's why we think it's protective against these dangerous behaviors," says study author Bryn Austin, an assistant professor of pediatrics at Harvard Medical School.
A second program adopted by 7,000 elementary schools nationwide, the Coordinated Approach to Child Health (CATCH), similarly puts the focus on good health habits instead of weight. In class, students use a traffic-light system to identify "go," "slow," and "whoa" foods and take breaks to do jumping jacks. In the cafeteria, fruits, vegetables, low-fat milk, and whole-grain starches are labeled with green-light tags, and pizza gets a yellow light. Gym activities are designed to keep students constantly moving. "Every kid gets a ball to dribble or a hula hoop; there's no lining up and waiting to take a turn," says Phil Nader, professor of pediatrics emeritus at the University of California—San Diego, who helped develop CATCH.
A three-year study comparing CATCH schools with others without the program found that CATCH increased the proportion of gym class spent in motion, from 40 percent to 50 percent, and reduced the consumption of fat in schools from 39 percent of total calories to 32 percent. A second study found that the program prevented the growth in number of overweight students that normally occurs from grade 3 to grade 5. CATCH students in El Paso, Texas (with one of the highest obesity rates in the nation), held the line between those grades, but in schools without the program, the share of overweight girls increased from 26 percent to 40 percent and of overweight boys from 29 percent to 39 percent.
Glen Cove Elementary School, near El Paso in Ysleta, was one of the first schools to adopt CATCH, and parents there have learned to eat better and exercise more along with their kids. "We have a day where everyone comes to fly kites and Wellness Wednesdays where family members run around for 20 minutes with their kids," says physical education teacher Ben Avalos, who brought the program to Glen Cove in 1998. "Parents also tell me their kids have gotten them to throw out the 'whoa' foods in the house." Avalos uses walking sticks, pogo sticks, and Chinese yo-yos in gym class—and nobody relaxes on the sidelines.
Tuesday, August 21, 2007
Eating Healthy Cuts Cancer Risk, Too
Balanced Diet Key in Reducing Risk of Many Cancers
By LEN LICHTENFELD, M.D.
ABC NEWS
Aug. 16, 2007 —
Weight, weight, weight. Sometimes that seems to be what everyone talks about these days when it comes to our health.
We are getting fatter. We will get sicker. Some of the gains we have made in life span are at risk if we don't do something about our increasing waists, and do it soon.
But did you know that overweight and obesity are tied to an increased risk of several different types of cancers, such as breast cancer in post-menopausal women, as well as cancers of the colon, endometrium (uterus), esophagus and kidney?
So, what can you do about it?
Thursday, Aug. 16, the American Cancer Society launches its Great American Eat Right Challenge to help you learn more about what you should be doing to get your diet and your weight under control, and to reduce your risk, not only of heart disease, diabetes and hypertension but of cancer as well.
Diet a Weighty Consideration for Cancer Risk
Most of us know that smoking is bad for us, and one of the main reasons is that tobacco products increase the risk of cancer, as well as other life-threatening diseases. But most of us aren't aware that being overweight or obese also significantly increases the risk of cancer.
Since most Americans today do not smoke, that makes nutrition and physical activity one of the most important things people can do for themselves to decrease their risk of cancer.
The trick, according to American Cancer Society guidelines, is to follow a healthy diet that emphasizes plant foods. In addition to maintaining a healthy body weight and exercising regularly, this dietary adjustment is a key element in a healthy lifestyle that can help prevent cancer.
The basic rules, besides emphasizing plant sources of food in our diet, include:
Eating five or more servings of a variety of vegetables and fruits each day.
Choosing whole grains (as spelled out on the package as the main ingredient: w-h-o-l-e g-r-a-i-n-s) instead of processed (refined) grains.
Limit consumption of processed and red meats.
If you want more information, including a great instructive video by my colleague Colleen Doyle on how to shop at the supermarket, you can go to the Great American Eat Right Challenge Web site.
There is a lot of practical information on the Web site that you may find helpful and interesting to see if you measure up to a healthy diet, or what you need to do to change your errant ways.
You can also call the American Cancer Society at 800-ACS-2345 for the same information. Our call center, staffed by knowledgeable cancer information specialists, is available 24 hours a day, every day.
The Challenge of Lifestyle Change
I can sympathize with every one of you out there, especially the older folks, who find it so difficult to get on track and lose some weight. I, too, have had a lifelong battle with being overweight and obese.
After a significant health scare, I tried to go back to a healthier diet.
After about 18 months, more or less, I have been able to lose a bit over 30 pounds. It hasn't been easy, and the reality is that it takes constant attention.
Sure, there are times when the limits come off, but for the most part, I am most successful when I follow some basic rules.
For example, I travel a lot. Airplanes are a fact of my life, sometimes many flights each week. And then, there are the meals on the road, which are difficult to control in terms of what they contain and when I get to eat them.
I avoid those airplane snacks. I carry calorie-controlled meal replacement and snack bars so I can sidestep the fried foods or fatty foods that are frequently served during meals at meetings, or what I may find at the airport (chicken Caesar salad without the croutons or dressing is becoming a too-regular habit. Occasionally, I throw in some sliced/diced fresh fruit in a cup).
I was once called "Mr. No Fun" by a server at a local waffle shop in north Georgia when I asked for an egg-white omelet, no cheese, no grits, no toast, and yes, please, some sliced tomatoes on the side.
For me, that's what it takes to get things right. That, and a lot of perseverance, since the results are slow to come.
The Great American Eat Right Challenge can arm you with information that you may find helpful in trying to make better choices.
For example, did you know that a 12-ounce beer is the equivalent of a 1½ mile walk? Or that 1 ounce of potato chips is also worth 1½ miles on your tired feet? How about the fact that two slices of thin (yes, THIN) crust pepperoni pizza is worth 5 miles?
I suspect most of us don't even walk 2 or 3 miles during the course of a day, let alone all the miles it would take to walk off the junk food we eat during the week.
How about this one: One extra large cheeseburger with sauce, one extra large french fries and one extra large soda. Want to take a guess at how many miles it will take to walk this meal off? The answer, if you're interested, is at the end of this column.
And then, there are portion sizes to consider. Do you know what a normal portion of pasta a half cup or a whole cup looks like on your plate?
My wife and I like to go to a neighborhood Italian restaurant that is part of a large national chain. Great food, good atmosphere, relatively inexpensive, fun and humongous portions. We are actually able to eat several more meals during the week from the food we take home each time we visit this place.
We have no idea how they remain profitable when they load so much on your plate, but if we ate everything they served, we would have to run more than a marathon to work it off!
I think by now you get the idea.
Small Sacrifice, Big Benefits
Some may say that eating right and being healthy means giving up everything you like. I would argue that this is not the case.
No one is perfect. It's the approach you take to your diet and your life that dictates who you are and how you feel. It also dictates whether you will be able to live your life relatively free of disease, and have the mobility to enjoy that life.
By the way, I went back to the waffle place the next day, and the server remembered me. "You're that 'no fun' guy," she said.
Well, I would dispute that I have no fun. I just make different choices most of the time.
The benefits are that my weight is down, my blood pressure is down, my cholesterol is down, my flexibility is up, and I am enjoying life just fine, thank you. And maybe because I have "no fun," I will have fun longer than I would have had otherwise.
Take a look at the Great American Eat Right Challenge Web site, and figure out what you can do for yourself and your family to eat better, stay healthier and reduce your risk of cancer and other diseases.
Make a plan, and do what works for you. I promise that you, too, can have plenty of fun getting healthy, and staying healthy.
Enjoy!
(Incidentally, the answer to the question about the number of miles it would take to walk off the extra large burger, extra large fries and extra large soda? 15 miles!)
Len Lichtenfeld is deputy chief medical officer of the American Cancer Society. You can view the full blog by clicking here.
Copyright © 2007 ABC News Internet Ventures
By LEN LICHTENFELD, M.D.
ABC NEWS
Aug. 16, 2007 —
Weight, weight, weight. Sometimes that seems to be what everyone talks about these days when it comes to our health.
We are getting fatter. We will get sicker. Some of the gains we have made in life span are at risk if we don't do something about our increasing waists, and do it soon.
But did you know that overweight and obesity are tied to an increased risk of several different types of cancers, such as breast cancer in post-menopausal women, as well as cancers of the colon, endometrium (uterus), esophagus and kidney?
So, what can you do about it?
Thursday, Aug. 16, the American Cancer Society launches its Great American Eat Right Challenge to help you learn more about what you should be doing to get your diet and your weight under control, and to reduce your risk, not only of heart disease, diabetes and hypertension but of cancer as well.
Diet a Weighty Consideration for Cancer Risk
Most of us know that smoking is bad for us, and one of the main reasons is that tobacco products increase the risk of cancer, as well as other life-threatening diseases. But most of us aren't aware that being overweight or obese also significantly increases the risk of cancer.
Since most Americans today do not smoke, that makes nutrition and physical activity one of the most important things people can do for themselves to decrease their risk of cancer.
The trick, according to American Cancer Society guidelines, is to follow a healthy diet that emphasizes plant foods. In addition to maintaining a healthy body weight and exercising regularly, this dietary adjustment is a key element in a healthy lifestyle that can help prevent cancer.
The basic rules, besides emphasizing plant sources of food in our diet, include:
Eating five or more servings of a variety of vegetables and fruits each day.
Choosing whole grains (as spelled out on the package as the main ingredient: w-h-o-l-e g-r-a-i-n-s) instead of processed (refined) grains.
Limit consumption of processed and red meats.
If you want more information, including a great instructive video by my colleague Colleen Doyle on how to shop at the supermarket, you can go to the Great American Eat Right Challenge Web site.
There is a lot of practical information on the Web site that you may find helpful and interesting to see if you measure up to a healthy diet, or what you need to do to change your errant ways.
You can also call the American Cancer Society at 800-ACS-2345 for the same information. Our call center, staffed by knowledgeable cancer information specialists, is available 24 hours a day, every day.
The Challenge of Lifestyle Change
I can sympathize with every one of you out there, especially the older folks, who find it so difficult to get on track and lose some weight. I, too, have had a lifelong battle with being overweight and obese.
After a significant health scare, I tried to go back to a healthier diet.
After about 18 months, more or less, I have been able to lose a bit over 30 pounds. It hasn't been easy, and the reality is that it takes constant attention.
Sure, there are times when the limits come off, but for the most part, I am most successful when I follow some basic rules.
For example, I travel a lot. Airplanes are a fact of my life, sometimes many flights each week. And then, there are the meals on the road, which are difficult to control in terms of what they contain and when I get to eat them.
I avoid those airplane snacks. I carry calorie-controlled meal replacement and snack bars so I can sidestep the fried foods or fatty foods that are frequently served during meals at meetings, or what I may find at the airport (chicken Caesar salad without the croutons or dressing is becoming a too-regular habit. Occasionally, I throw in some sliced/diced fresh fruit in a cup).
I was once called "Mr. No Fun" by a server at a local waffle shop in north Georgia when I asked for an egg-white omelet, no cheese, no grits, no toast, and yes, please, some sliced tomatoes on the side.
For me, that's what it takes to get things right. That, and a lot of perseverance, since the results are slow to come.
The Great American Eat Right Challenge can arm you with information that you may find helpful in trying to make better choices.
For example, did you know that a 12-ounce beer is the equivalent of a 1½ mile walk? Or that 1 ounce of potato chips is also worth 1½ miles on your tired feet? How about the fact that two slices of thin (yes, THIN) crust pepperoni pizza is worth 5 miles?
I suspect most of us don't even walk 2 or 3 miles during the course of a day, let alone all the miles it would take to walk off the junk food we eat during the week.
How about this one: One extra large cheeseburger with sauce, one extra large french fries and one extra large soda. Want to take a guess at how many miles it will take to walk this meal off? The answer, if you're interested, is at the end of this column.
And then, there are portion sizes to consider. Do you know what a normal portion of pasta a half cup or a whole cup looks like on your plate?
My wife and I like to go to a neighborhood Italian restaurant that is part of a large national chain. Great food, good atmosphere, relatively inexpensive, fun and humongous portions. We are actually able to eat several more meals during the week from the food we take home each time we visit this place.
We have no idea how they remain profitable when they load so much on your plate, but if we ate everything they served, we would have to run more than a marathon to work it off!
I think by now you get the idea.
Small Sacrifice, Big Benefits
Some may say that eating right and being healthy means giving up everything you like. I would argue that this is not the case.
No one is perfect. It's the approach you take to your diet and your life that dictates who you are and how you feel. It also dictates whether you will be able to live your life relatively free of disease, and have the mobility to enjoy that life.
By the way, I went back to the waffle place the next day, and the server remembered me. "You're that 'no fun' guy," she said.
Well, I would dispute that I have no fun. I just make different choices most of the time.
The benefits are that my weight is down, my blood pressure is down, my cholesterol is down, my flexibility is up, and I am enjoying life just fine, thank you. And maybe because I have "no fun," I will have fun longer than I would have had otherwise.
Take a look at the Great American Eat Right Challenge Web site, and figure out what you can do for yourself and your family to eat better, stay healthier and reduce your risk of cancer and other diseases.
Make a plan, and do what works for you. I promise that you, too, can have plenty of fun getting healthy, and staying healthy.
Enjoy!
(Incidentally, the answer to the question about the number of miles it would take to walk off the extra large burger, extra large fries and extra large soda? 15 miles!)
Len Lichtenfeld is deputy chief medical officer of the American Cancer Society. You can view the full blog by clicking here.
Copyright © 2007 ABC News Internet Ventures
Monday, August 20, 2007
Calorie needs can fluctuate like your weight
Lifestyle, age and diet goals all play a role in determining the right number
By Karen Collins, R.D.
Special to MSNBC.com
Updated: 8:54 a.m. ET Aug 17, 2007
Many of today’s nutrition recommendations are based on calorie needs, whether for weight control or for foods that fit in a healthy diet.
Unfortunately, most of us apparently can't identify our calorie needs. In a 2006 survey of 1,000 U.S. adults, 88 percent of respondents could not accurately estimate how many calories they should eat every day.
Calorie needs depend on weight, age, gender and activity level, as well as individual metabolic rate. The figures from the USDA Center for Nutrition Policy and Promotion provide a rough estimate. Women ages 31 to 50 who exercise less than 30 minutes a day need about 1,800 calories daily, while men need about 2,200. Those under 30 can add 200 to that figure; those over 50, subtract 200.
Women ages 31 to 50 who exercise 30 minutes a day can eat about 2,000 calories daily, while men can eat about 2,400. Men under 30 can add 200 (sorry, women, no change); everybody over 50, subtract 200.
Finally, women ages 31 to 50 who are very active — 60 minutes or more daily exercise — need about 2,200 calories a day, while men need about 3,000. Women under 30 can add 200 (men, sorry, no change for you); men over 50, subtract 200.
For a more accurate estimate of recommended calories that reflects your height and weight, go to www.mypyramid.gov and click on MyPyramid Plan. Recalculate your needs with every five to 10 pound change, since calorie needs change with weight.
Strategies for a balanced diet
Recommended limits of fat consumption are based on calorie needs. If you multiply estimated calorie needs by 0.011, you will see your recommended maximum grams of saturated fat daily. (For example, if you need 2,000 calories a day, that equates to a maximum of 22 grams of saturated fat a day.) Those with high cholesterol may need to reduce saturated fat below this figure. A registered dietitian can help.
How much junk food is reasonable in a healthy diet? The 2005 Dietary Guidelines for Americans include a “discretionary calories allowance.” Discretionary calories represent the extra foods and drinks that supply calories without much nutritional value. The allowance is 132 discretionary calories a day for someone maintaining weight and eating about 1,600 calories a day, and 290 discretionary calories daily for someone who needs 2,200 calories a day.
Strategies for a balanced diet change with calorie level, too. On about 1,600 calories a day, five servings of grains (equal to five slices of bread) is enough, whereas someone needing 2,200 calories a day should eat seven servings daily. Someone who needs only 1,600 calories a day can meet fruit and vegetable recommendations with seven servings daily, but someone who needs 2,200 calories or more should aim for at least 10 per day.
Goals for losing weight
Of course, you don’t need to know your exact calorie needs to control your weight. If losing weight is your goal, you can shift the balance between the amount of calories you eat and the amount you burn through activity.
If you drop about 500 calories a day, you will lose about one pound a week. You can cut 500 calories a day from what you currently eat and drink, or cut 300 calories a day and burn an additional 200 in activity.
If you’ve been substantially overeating, you might even be able to create a 1,000-calorie total shift, which would lead you to lose two pounds a week.
It’s easy to drop 100 calories per meal with simple changes, such as eating smaller portions, replacing chips or a doughnut with fruit, choosing reduced-fat products or dropping sugar-sweetened drinks.
The same principle applies to those who want to gain weight healthfully. You don’t need to stuff yourself or eat unhealthy foods. Simply add 100 calories to each of three meals and two snacks daily by choosing slightly larger portions, using a little more olive oil in a stir-fry or salad, or adding one glass of juice or a handful of nuts.
But whether you are working to lose or gain weight, or are happy with your current weight, getting at least a rough idea of your recommended calorie needs can help you interpret food labels to make better choices for a healthful diet.
© 2007 MSNBC Interactive
URL: http://www.msnbc.msn.com/id/20264555/
MSN Privacy . Legal
© 2007 MSNBC.com
By Karen Collins, R.D.
Special to MSNBC.com
Updated: 8:54 a.m. ET Aug 17, 2007
Many of today’s nutrition recommendations are based on calorie needs, whether for weight control or for foods that fit in a healthy diet.
Unfortunately, most of us apparently can't identify our calorie needs. In a 2006 survey of 1,000 U.S. adults, 88 percent of respondents could not accurately estimate how many calories they should eat every day.
Calorie needs depend on weight, age, gender and activity level, as well as individual metabolic rate. The figures from the USDA Center for Nutrition Policy and Promotion provide a rough estimate. Women ages 31 to 50 who exercise less than 30 minutes a day need about 1,800 calories daily, while men need about 2,200. Those under 30 can add 200 to that figure; those over 50, subtract 200.
Women ages 31 to 50 who exercise 30 minutes a day can eat about 2,000 calories daily, while men can eat about 2,400. Men under 30 can add 200 (sorry, women, no change); everybody over 50, subtract 200.
Finally, women ages 31 to 50 who are very active — 60 minutes or more daily exercise — need about 2,200 calories a day, while men need about 3,000. Women under 30 can add 200 (men, sorry, no change for you); men over 50, subtract 200.
For a more accurate estimate of recommended calories that reflects your height and weight, go to www.mypyramid.gov and click on MyPyramid Plan. Recalculate your needs with every five to 10 pound change, since calorie needs change with weight.
Strategies for a balanced diet
Recommended limits of fat consumption are based on calorie needs. If you multiply estimated calorie needs by 0.011, you will see your recommended maximum grams of saturated fat daily. (For example, if you need 2,000 calories a day, that equates to a maximum of 22 grams of saturated fat a day.) Those with high cholesterol may need to reduce saturated fat below this figure. A registered dietitian can help.
How much junk food is reasonable in a healthy diet? The 2005 Dietary Guidelines for Americans include a “discretionary calories allowance.” Discretionary calories represent the extra foods and drinks that supply calories without much nutritional value. The allowance is 132 discretionary calories a day for someone maintaining weight and eating about 1,600 calories a day, and 290 discretionary calories daily for someone who needs 2,200 calories a day.
Strategies for a balanced diet change with calorie level, too. On about 1,600 calories a day, five servings of grains (equal to five slices of bread) is enough, whereas someone needing 2,200 calories a day should eat seven servings daily. Someone who needs only 1,600 calories a day can meet fruit and vegetable recommendations with seven servings daily, but someone who needs 2,200 calories or more should aim for at least 10 per day.
Goals for losing weight
Of course, you don’t need to know your exact calorie needs to control your weight. If losing weight is your goal, you can shift the balance between the amount of calories you eat and the amount you burn through activity.
If you drop about 500 calories a day, you will lose about one pound a week. You can cut 500 calories a day from what you currently eat and drink, or cut 300 calories a day and burn an additional 200 in activity.
If you’ve been substantially overeating, you might even be able to create a 1,000-calorie total shift, which would lead you to lose two pounds a week.
It’s easy to drop 100 calories per meal with simple changes, such as eating smaller portions, replacing chips or a doughnut with fruit, choosing reduced-fat products or dropping sugar-sweetened drinks.
The same principle applies to those who want to gain weight healthfully. You don’t need to stuff yourself or eat unhealthy foods. Simply add 100 calories to each of three meals and two snacks daily by choosing slightly larger portions, using a little more olive oil in a stir-fry or salad, or adding one glass of juice or a handful of nuts.
But whether you are working to lose or gain weight, or are happy with your current weight, getting at least a rough idea of your recommended calorie needs can help you interpret food labels to make better choices for a healthful diet.
© 2007 MSNBC Interactive
URL: http://www.msnbc.msn.com/id/20264555/
MSN Privacy . Legal
© 2007 MSNBC.com
Thursday, August 16, 2007
Cancer panel attacks U.S. food subsidies
Reuters Thu Aug 16, 2007 10:42AM EDT
By Maggie Fox, Health and Science Editor
WASHINGTON (Reuters) - A new presidential report on cancer takes on not only tobacco companies but the food industry while calling on the federal government to "cease being a purveyor of unhealthy foods" and switch to policies that encourage Americans to eat vegetables and exercise.
The report, issued on Thursday, also urged changes in public and private insurance policies to encourage doctors to spend more time counseling patients on how to stay healthy by eating right, exercising and avoiding tobacco.
Federal, state, and local policies have actually made healthful foods more expensive and less available, have limited physical education in schools and created an environment that discourages physical activity, the report said.
"Ineffective policies, in conjunction with limited regulation of sales and marketing in the food and beverage industry, have spawned a culture that struggles to make healthy choices -- a culture in dire need of change," said the report, available on the Internet at http://pcp.cancer.gov.
Margaret Kripke of the University of Texas M.D. Anderson cancer center, a member of the President's Cancer Panel, said in a telephone interview, "What became clear to me is that we simply don't have the political will to protect the public health."
Several reports have shown that a third of all cancers are caused by tobacco use, and another one-third by obesity and inactivity.
"This country must not ignore its moral obligation to protect the health of all Americans. We can and must empower individuals to make healthy choices through appropriate policy and legislation, and the panel urges you to use the power of your office toward this life-saving goal," the panel, chaired by Howard University's Dr. LaSalle Leffall, wrote in a letter to Bush.
PURVEYOR OF UNHEALTHY FOODS
The report recommended much stricter control of the tobacco industry and urged Congress to authorize the U.S. Food and Drug Administration to regulate tobacco.
"The report also supports increasing the federal cigarette tax, which is currently 39 cents per pack," American Cancer Society Chief Executive Officer John Seffrin said in a statement.
"The panel's recommendation runs counter to the president's public opposition to a tobacco tax increase."
The federal government also should "require the elimination of unhealthy foods from school breakfast and lunch programs" and "must cease being a purveyor of unhealthy foods that lead to disease and increased health care costs," the report said.
This includes regulation of food advertising and changing agricultural support policies, it said.
"We heavily subsidize the growth of foods (e.g., corn, soy) that in their processed forms (e.g., high fructose corn syrup, hydrogenated corn and soybean oils, grain-fed cattle) are known contributors to obesity and associated chronic diseases, including cancer," the report reads.
"The people who are doing the U.S. agricultural subsidies need to connect their subsidies with the policy on public health and I don't think that has been done," Kripke said.
Yet fresh fruits and vegetables are not subsidized in the same way. "And physical education classes in school have almost disappeared," Kripke said.
The American Cancer Society predicts more than 1.4 million Americans will be diagnosed with cancer in 2007 and that 559,650 will die.
By Maggie Fox, Health and Science Editor
WASHINGTON (Reuters) - A new presidential report on cancer takes on not only tobacco companies but the food industry while calling on the federal government to "cease being a purveyor of unhealthy foods" and switch to policies that encourage Americans to eat vegetables and exercise.
The report, issued on Thursday, also urged changes in public and private insurance policies to encourage doctors to spend more time counseling patients on how to stay healthy by eating right, exercising and avoiding tobacco.
Federal, state, and local policies have actually made healthful foods more expensive and less available, have limited physical education in schools and created an environment that discourages physical activity, the report said.
"Ineffective policies, in conjunction with limited regulation of sales and marketing in the food and beverage industry, have spawned a culture that struggles to make healthy choices -- a culture in dire need of change," said the report, available on the Internet at http://pcp.cancer.gov.
Margaret Kripke of the University of Texas M.D. Anderson cancer center, a member of the President's Cancer Panel, said in a telephone interview, "What became clear to me is that we simply don't have the political will to protect the public health."
Several reports have shown that a third of all cancers are caused by tobacco use, and another one-third by obesity and inactivity.
"This country must not ignore its moral obligation to protect the health of all Americans. We can and must empower individuals to make healthy choices through appropriate policy and legislation, and the panel urges you to use the power of your office toward this life-saving goal," the panel, chaired by Howard University's Dr. LaSalle Leffall, wrote in a letter to Bush.
PURVEYOR OF UNHEALTHY FOODS
The report recommended much stricter control of the tobacco industry and urged Congress to authorize the U.S. Food and Drug Administration to regulate tobacco.
"The report also supports increasing the federal cigarette tax, which is currently 39 cents per pack," American Cancer Society Chief Executive Officer John Seffrin said in a statement.
"The panel's recommendation runs counter to the president's public opposition to a tobacco tax increase."
The federal government also should "require the elimination of unhealthy foods from school breakfast and lunch programs" and "must cease being a purveyor of unhealthy foods that lead to disease and increased health care costs," the report said.
This includes regulation of food advertising and changing agricultural support policies, it said.
"We heavily subsidize the growth of foods (e.g., corn, soy) that in their processed forms (e.g., high fructose corn syrup, hydrogenated corn and soybean oils, grain-fed cattle) are known contributors to obesity and associated chronic diseases, including cancer," the report reads.
"The people who are doing the U.S. agricultural subsidies need to connect their subsidies with the policy on public health and I don't think that has been done," Kripke said.
Yet fresh fruits and vegetables are not subsidized in the same way. "And physical education classes in school have almost disappeared," Kripke said.
The American Cancer Society predicts more than 1.4 million Americans will be diagnosed with cancer in 2007 and that 559,650 will die.
Tuesday, August 7, 2007
Preventive steps could save 100,000 lives: study
Reuters Tue Aug 7, 2007 2:02PM EDT
By Julie Steenhuysen
CHICAGO (Reuters) - Increased use of just five preventive services would save more than 100,000 lives every year in the United States, health experts said in a report released on Tuesday.
Of the five prevention tips, the biggest impact would come if adults took a low dose of aspirin every day to prevent heart disease, a step that could save 45,000 lives a year.
The report by the Partnership for Prevention, a nonprofit health policy group, also calls for renewed efforts to help smokers quit, more colorectal cancer and breast cancer screening and annual flu shots for people over 50.
"This shows so dramatically the potential impact of prevention," said Dr. Kathleen Toomey of the federal Centers for Disease Control and Prevention, which helped fund the study along with the Robert Wood Johnson Foundation and the WellPoint Foundation.
"These are really very modest, low-cost interventions that have such potentially dramatic impact on improving the health of the public," Toomey said in a telephone interview.
The study underscores the tendency in the United States to treat disease, rather than prevent it.
"Our nation has never truly invested in prevention," Toomey said.
The report uncovered racial disparities in use of preventive care. For example, Hispanic smokers are 55 percent less likely than whites to get help to quit smoking and Asian-Americans are the racial group least likely to take aspirin and get screened for breast and colorectal cancer.
ASPIRIN A DAY
Currently fewer than half of Americans take a low, daily dose of aspirin to prevent heart disease. Boosting aspirin use to 90 percent of adults would save 45,000 lives, the study found.
Bolstering efforts to get smokers to quit would have a similar impact. The study found 42,000 lives could be spared if 90 percent of smokers were advised by doctors to quit and were offered drugs and other services to help. Only 28 percent of smokers get such services now.
Another 14,000 lives would be saved if 90 percent of adults over 50 were screened regularly for colorectal cancer, and some 12,000 lives would be saved if 90 percent of people over 50 got flu shots every year. Only 37 percent of U.S. adults get an annual flu shot.
Regular breast cancer screening for all women over 40 could save another 4,000 lives. Only 67 percent of women have been screened in the past two years, the report found.
"To actually implement this and have the impact of saving 100,000 lives will really require a multi-pronged approach with public health taking the lead," Toomey said.
She said it will be important to educate individuals to take better care of themselves and of loved ones and make sure insurers and employers cover these preventive services.
http://www.reuters.com/article/healthNews/idUSN0723664320070807?sp=true
By Julie Steenhuysen
CHICAGO (Reuters) - Increased use of just five preventive services would save more than 100,000 lives every year in the United States, health experts said in a report released on Tuesday.
Of the five prevention tips, the biggest impact would come if adults took a low dose of aspirin every day to prevent heart disease, a step that could save 45,000 lives a year.
The report by the Partnership for Prevention, a nonprofit health policy group, also calls for renewed efforts to help smokers quit, more colorectal cancer and breast cancer screening and annual flu shots for people over 50.
"This shows so dramatically the potential impact of prevention," said Dr. Kathleen Toomey of the federal Centers for Disease Control and Prevention, which helped fund the study along with the Robert Wood Johnson Foundation and the WellPoint Foundation.
"These are really very modest, low-cost interventions that have such potentially dramatic impact on improving the health of the public," Toomey said in a telephone interview.
The study underscores the tendency in the United States to treat disease, rather than prevent it.
"Our nation has never truly invested in prevention," Toomey said.
The report uncovered racial disparities in use of preventive care. For example, Hispanic smokers are 55 percent less likely than whites to get help to quit smoking and Asian-Americans are the racial group least likely to take aspirin and get screened for breast and colorectal cancer.
ASPIRIN A DAY
Currently fewer than half of Americans take a low, daily dose of aspirin to prevent heart disease. Boosting aspirin use to 90 percent of adults would save 45,000 lives, the study found.
Bolstering efforts to get smokers to quit would have a similar impact. The study found 42,000 lives could be spared if 90 percent of smokers were advised by doctors to quit and were offered drugs and other services to help. Only 28 percent of smokers get such services now.
Another 14,000 lives would be saved if 90 percent of adults over 50 were screened regularly for colorectal cancer, and some 12,000 lives would be saved if 90 percent of people over 50 got flu shots every year. Only 37 percent of U.S. adults get an annual flu shot.
Regular breast cancer screening for all women over 40 could save another 4,000 lives. Only 67 percent of women have been screened in the past two years, the report found.
"To actually implement this and have the impact of saving 100,000 lives will really require a multi-pronged approach with public health taking the lead," Toomey said.
She said it will be important to educate individuals to take better care of themselves and of loved ones and make sure insurers and employers cover these preventive services.
http://www.reuters.com/article/healthNews/idUSN0723664320070807?sp=true
Friday, August 3, 2007
Yoga: Getting started.
Still think you have to flexible to take Yoga? Think again. The following information will give you the insight you need to get started.
With so many options, you may find it difficult to access a class that is just right for you. Luckily, we have the internet. There is a plethora of information on various styles of Yoga out there. Do a little research and find the right one for you. Or perhaps it is matter of convenience. Take a class at the studio that opened around the corner from you. Fate is a beautiful thing.
Yoga can be practiced in almost anything or anywhere. But, if you are hitting a class environment you want to wear loose, comfy stuff. Stretchy isn’t a bad idea either. Socks are up to you. Traditionally, Yoga is done barefoot. This helps keep you grounded and connected with the mat/floor. Mats can usually be rented at the studio or purchased at a variety of stores. Google is a beautiful thing.
Class time can have a broad range. I find 1- 1 ½ hours works for me. You can get a good warm up/ breathing segment to get focused and centered on your practice, then of course there is the posture series. Some styles do the same posture series every class and some don’t. And then, there is Savasana. MMMMMMM, Savasana.
Unfortunately, it translates into corpse pose but it is all about total relaxation. Letting the movements of your practice integrate and letting you mind, body and spirit find peace.
Let us not forget about props! These handy items are not mandatory but they can help with proper alignment and reduce stress and strain.
I can’t tell you how many people I know who deprive themselves of this wonderful, life changing practice because they think they have to be flexible. Join a beginner class and who knows… you may find you’re more flexible than you thought.
Submitted by Angie Jacques, NAFI/NFI Wellness Committee Member
Still think you have to flexible to take Yoga? Think again. The following information will give you the insight you need to get started.
With so many options, you may find it difficult to access a class that is just right for you. Luckily, we have the internet. There is a plethora of information on various styles of Yoga out there. Do a little research and find the right one for you. Or perhaps it is matter of convenience. Take a class at the studio that opened around the corner from you. Fate is a beautiful thing.
Yoga can be practiced in almost anything or anywhere. But, if you are hitting a class environment you want to wear loose, comfy stuff. Stretchy isn’t a bad idea either. Socks are up to you. Traditionally, Yoga is done barefoot. This helps keep you grounded and connected with the mat/floor. Mats can usually be rented at the studio or purchased at a variety of stores. Google is a beautiful thing.
Class time can have a broad range. I find 1- 1 ½ hours works for me. You can get a good warm up/ breathing segment to get focused and centered on your practice, then of course there is the posture series. Some styles do the same posture series every class and some don’t. And then, there is Savasana. MMMMMMM, Savasana.
Unfortunately, it translates into corpse pose but it is all about total relaxation. Letting the movements of your practice integrate and letting you mind, body and spirit find peace.
Let us not forget about props! These handy items are not mandatory but they can help with proper alignment and reduce stress and strain.
I can’t tell you how many people I know who deprive themselves of this wonderful, life changing practice because they think they have to be flexible. Join a beginner class and who knows… you may find you’re more flexible than you thought.
Submitted by Angie Jacques, NAFI/NFI Wellness Committee Member
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