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/
Thursday, September 13, 2007
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
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