Posts Tagged ‘heart disease’

The Secret of Senior Fitness

January 26th, 2010

The diet/weight loss industry is a multi-billion dollar business.

So is the healthcare industry…

and the pharmaceutical industry…

and the health insurance biz.

Billions and billions and billions and billions.

In contrast, the amount of money being spent on health promotion and disease prevention last year in the United States was $11.78.

But, that’s okay.

Because, according to a group of studies published this week in the Archives of Internal Medicine, researchers have identified a low cost solution that “not only helps maintain good health, but may even prevent the onset of chronic diseases, such as heart disease, osteoarthritis and dementia”.

And considering that the Baby Boomers have begun to enter their senior years, senior citizen health & fitness is about to become a major social & economic driver in the coming years.

So, we have to decide:

  • Do we want to spend billions & billions attempting to treat the symptoms of heart disease, dementia, osteoporosis, diabetes, cancer, alzheimers….?
  • Or do we want to spend $11.78 and prevent these diseases from happening in the first place?

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The Secret of Senior Fitness

So what is this low-cost secret to senior fitness?

According to these studies presented in this month’s Archives of Internal Medicine, it’s EXERCISE

  • Study # 1 showed that seniors with higher levels of midlife physical activity experienced exceptional health status among women who survive to older ages (70+) and reinforce the conclusion that physical activity improves overall health as we age.
  • A second study looked at the effectiveness of targeted exercise programs on the health-related quality of life of institutionalized senior citizens. Amongst this demographic, exercise produced an improvement in the overall quality of daily activities – walking, continence, nutrition and mental cognition.
  • A third study showed that 1 to 2 resistance training workouts per week produced significant improvements in the cognitive functions of 65 to 75 year old women.
  • A fourth study showed that a exercise program focusing on intensity helped women (65+) improve their bone mineral density, fall rate and cardio heart disease risk factors…with no increase in direct costs.
  • The fifth study showed that people 55+ are much less likely to experience cognitive impairment (dementia, alzheimers) as they glide into their senior years.

These studies back up previous research showing that:

  • High blood sugar levels significantly increase your risk of cognitive impairment (link)
  • Overweight/Obese seniors (60 – 75) were able to increase their physical fitness, increase their muscle mass and lose body-fat…all in 4 months. (link)
  • Daily physical activity is able to counteract  fat genes (FTO) (link)

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So, what are you supposed to do with all this info?

  1. Stay active
  2. Encourage your friends & family to be active. Healthcare costs associated with inactivity & poor diet and lifestyle choices are going to skyrocket as the bulk of the baby boomer population enters their senior years. Everybody ready for another economic meltdown?
  3. Encourage your employer / government to get proactive about rising healthcare costs by spending a little more on health promotion / disease prevention. Public health & fitness facilities and programs need to become a priority.

And, to do my part, I will post an article tomorrow about the type of fitness program seniors should be doing.

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An Ounce of Prevention is Worth a Pound of Cure

January 20th, 2010

Mainstream Medicine may finally be catching on.

In a major shift of emphasis in the battle against cardiovascular disease, the American Heart Association is urging people to embrace prevention rather than just try to avoid risks long associated with the world’s leading killer.

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The Dallas-based organization unveiled a list of seven steps people can take to help prevent heart attacks and strokes and live healthy lives well into old age. The recommendations, which include staying smoke-free, eating healthy foods and getting regular exercise, are all familiar.

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But leaders hope a more pro-active message comprising the entire package of steps will help blunt the impact of the obesity epidemic and build on four decades of progress against the ravages of cardiovascular disease.

“We’ve always looked at this from the risk side of the equation,” said Donald Lloyd-Jones, head of preventive medicine at Northwestern University’s Feinberg School of Medicine, Chicago. “It’s important to push the agenda of promoting health, not just avoiding disease.”

Dr. Lloyd-Jones is lead author of a scientific statement being published in the AHA journal Circulation describing the science behind the strategy. The paper doesn’t break any new ground on heart-disease risk. Indeed, in addition to the steps on smoking, diet and exercise, the report urges people to control cholesterol, blood pressure, blood sugar and a measure of healthy weight called body mass index.

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Each of the recommendations has long been at the foundation of heart-disease prevention, but Dr. Lloyd-Jones says their impact taken as a whole hasn’t previously been appreciated.

By attaining goals in all seven steps, Dr. Lloyd-Jones said, people would achieve “ideal” cardiovascular health with a likelihood of living healthy lives well into old age.

Together, they amount to “a fountain of youth for the heart.”

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So, here’s my question….

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How do we get from telling to doing?

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There is a big difference between knowing that you should do something and actually doing it.

And, while education about disease prevention / health promotion is important, it still doesn’t get many big ole butts up off the sofa.

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Type 1 Diabetes: The New Lifestyle Epidemic

January 7th, 2010

You can’t watch the news today without hearing about the “obesity epidemic”.

In fact, recent research has shown that obesity is a bigger health threat than smoking.

But wait, it gets worse.

Now, we learn that our lifestyle has lead to an unprecedented increase in the rates of  Type 1 Diabetes.

According to medical journalist Dan Hurley, “the incidence of type 1 diabetes is now twice as high among children as it was in the 1980s, and 10 to 20 times more common than 100 years ago.”

While rising levels of type 2 diabetes are well known (and typically linked to increasing obesity), the corresponding rise in type 1, or “juvenile,” diabetes has rarely if ever been described in the news media, despite a substantial body of scientific evidence.

While widely accepted by leading diabetes researchers, the increase in type 1 has as yet received scant attention from leading diabetes advocacy organizations.

Scant attention???

I had no idea that the rates of Type 1 Diabetes had increased one iota.

Did you?

Hurley thinks that “the media has given so little coverage to the rise of type 1 because it simply doesn’t fit with the conventional wisdom that it’s supposed to be a super-rare disease caused by a genetic predisposition. Obviously, genes haven’t changed, so something in our environment or lifestyle has.”

Hmmmm, ye olde genetics vs epigentics debate.

And, once again, it looks like lifestyle is kicking some genetic butt.

But, what is it about our lifestyle that has caused this spike in Type 1 Diabetes?

In his new book, Diabetes Rising, Hurley examines five leading scientific hypotheses that offer an explanation:

  • The “accelerator hypothesis,” which asserts that the rising weight and height of children over the past century has “accelerated” their tendency to develop type 1 by putting the insulin-producing beta cells in their pancreases under stress.
  • The “sunshine hypothesis,” which holds that the increased time spent indoors is reducing children’s exposure to sunlight, which in turn reduces their level of vitamin D (the “sunshine vitamin”). Reduced levels of vitamin D, and reduced exposure to sunshine, have each been linked to an increased risk of type 1 diabetes.
  • The “hygiene hypothesis,” which holds that lack of exposure to once-prevalent pathogens results in autoimmune hypersensitivity, leading to destruction of the body’s insulin-producing beta cells by rogue white blood cells.
  • The “cow’s milk hypothesis,” which holds that exposure to cow’s milk in infant formula during the first six months of life wreaks havoc on the immune system and increases the risk to later develop type 1.
  • The “POP hypothesis,” which holds that exposure to persistent organic pollutants increases the risk of both types of diabetes. “

The book cites recent studies which show that back in 1890, the reported annual death rate from diabetes for children under the age of 15 was 1.3 per 100,000 children in the United States. “Because any death due to diabetes in those days had to be caused by what we now call type 1, researchers consider the 1.3 per 100,000 figure to be a rough estimate of the yearly incidence of new cases at that time,” Hurley writes. “In Denmark, the rate was fairly similar, about 2 per 100,000 at the beginning of the 20th century. From that baseline, things took off.

By the mid-1980s, the yearly incidence of new cases of type 1 had jumped to 14.8 per 100,000 children in Colorado.

By the opening years of the 21st century, the incidence rate in six geographic areas of the United States, as measured in a new study run by the CDC, had climbed to 23.6 per 100,000 among non-Hispanic white children.

The rates were 68 percent higher than those reported in Colorado in the 1980s, and more than twice as high as reported in Philadelphia in the 1990s.”

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Well, that doesn’t sound very good.

Click HERE for articles about diabetes.

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Did You Take Your Vitamin D This Morning?

November 19th, 2009

vitamin-D

Winter is on the way people.

And along with the frigid temperatures and slushy sidewalks, winter means less sunshine.

And less sunshine means less Vitamin D.

And, according to this study, less Vitamin D means you have an increased risk of stroke, heart disease and death.

The Study

For more than a year, the Intermountain Medical Center research team followed 27,686 patients who were 50 years of age or older with no prior history of cardiovascular disease. The participants had their blood Vitamin D levels tested during routine clinical care. The patients were divided into three groups based on their Vitamin D levels – normal (over 30 nanograms per milliliter), low (15-30 ng/ml), or very low (less than 15 ng/ml). The patients were then followed to see if they developed some form of heart disease.

Researchers found that patients with very low levels of Vitamin D were 77 percent more likely to die, 45 percent more likely to develop coronary artery disease, and 78 percent were more likely to have a stroke than patients with normal levels. Patients with very low levels of Vitamin D were also twice as likely to develop heart failure than those with normal Vitamin D levels.

The researchers concluded “that among patients 50 years of age or older, even a moderate deficiency of Vitamin D levels was associated with developing coronary artery disease, heart failure, stroke, and death,” she says. “This is important because Vitamin D deficiency is easily treated.

If increasing levels of Vitamin D can decrease some risk associated with these cardiovascular diseases, it could have a significant public health impact. When you consider that cardiovascular disease is the leading cause of death in America, you understand how this research can help improve the length and quality of people’s lives.”

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So, did you take your Vitamin D today?

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Researchers Find the Answer to Senior Citizen Heart Health

October 26th, 2009

healthy-heart

Researchers have discovered a cutting edge technique to help senior citizens improve the elasticity of their arteries – thereby reducing their risk of heart disease and stroke.

Led by Dr. Kenneth Madden, the researchers were able to reduce arterial stiffness by 15 to 20% in only 3 months time.

But wait, it gets better.

Unlike most cardiovascular treatments, the cost of this new cure-all is…….nothing, zero, nada, rien…it’s free.

It’s free because the treatment is:

Exercise

Wow!!!

Exercise instead of drugs…who would have thought of that???

The Study

Dr. Madden divided his test subjects into two groups.

  1. The first group performed one hour of vigorous physical activity for one hour, three times a week for three months.
  2. The second group continued to live a sedentary lifestyle.

Subjects were classified as sedentary at the beginning of the study but gradually increased their fitness levels until they were working at 70 per cent of their maximum heart rate, using treadmills and cycling machines. They were supervised by a certified exercise trainer.

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And after three months, the exercise group was healthier, while the sedentary group wasn’t.

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So, as a public service to all of my 65+ readers (and those readers with friends & family who are 65+), I will be posting “no equipment necessary” workouts geared toward trainees who are boomer age and older.

Enjoy

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BTW, this post is for my Dad…who should be outside right now getting some exercise

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Vinegar is a Fat-Burning, Waist Shrinking, Cholesterol Lowering Superfood

October 15th, 2009

vinegar

In yesterday’s post, I introduced you to a study which showed that plain ole’ vinegar is effective in suppressing body fat accumulation.

More specifically, the researchers found that laboratory mice fed a high-fat diet and given acetic acid developed significantly less body fat (up to 10 percent less) than other mice.

I was so excited by this low-tech, inexpensive weight loss trick that I contacted the author of the study.

And to my surprise, he emailed an even more recent study which looks at the fat-burning effects of vinegar on actual human beings….no more mice studies.

The Science

In this study, researchers investigated the effects of vinegar intake on the reduction of body-fat mass in obese Japanese students.

The 175 students were randomly assigned to three groups of similar body-weight, BMI and waist circumference.

During the 12 week study, the participants ingested 500ml daily of a beverage containing either 15 ml of apple vinegar (750 mg AcOH – acetic acid), 30 ml of vinegar (1500 mg AcOH) or 0 ml of vinegar (0 mg AcOH, placebo).

In place of vinegar, the placebo group ingested 1250 mg of lactate.

To make them more palatable, all beverages contained the equal amount of flavor and artificial sweetener.

The Results

After only 4 weeks, the vinegar-group participants saw their body-weight, BMI and body-fat percentages improve. These improvements continued  in a dose dependent manner for the entire 12 weeks

Translation: more vinegar = more fat loss

In addition to BF, BMI and BF%, waist circumference, waist-hip ratio, LDL cholesterol and serum TG (triglyceride) levels also fell (starting in week 8).

These results can be considered to be due to the body-fat loss because the VFA (visceral fat), SFA (subcutaneous fat) and TFA  (total fat) values were significantly lower in the vinegar groups than in the placebo group.

Does the vinegar make these "diet" chips?

Does the vinegar make these "diet" chips?

Conclusion

15 ml (0.5 oz or 1 tbsp) of vinegar per day is enough to significantly improve your:

  • Body-Weight
  • BMI
  • Body-Fat Percentage
  • Waist Circumference
  • Waist-Hip ratio
  • LDL Cholesterol
  • Serum TG
  • Visceral Body-Fat, and
  • Subcutaneous Body-Fat

And considering that these health markers are associated with type 2 diabetes, heart disease, stroke and metabolic syndrome, perhaps it might be wise to consider adding a tbsp or two of vinegar to your daily diet.

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OxyCholesterol…the most serious cardiovascular health threat of all?

August 31st, 2009

homer cholesterol

Researchers have found that a (virtually unknown to the public) form of cholesterol called oxycholesterol may be your most serious cardiovascular health threat.

“Total cholesterol, low-density lipoprotein cholesterol (LDL), and the heart-healthy high-density lipoprotein cholesterol (HDL) are still important health issues,” says study leader Zhen-Yu Chen, Ph.D., of Chinese University of Hong Kong. “But the public should recognize that oxycholesterol is also important and cannot be ignored.

Our work demonstrated that oxycholesterol boosts total cholesterol levels and promotes atherosclerosis ["hardening of the arteries"] more than non-oxidized cholesterol.”

Q.     So, how do we get this oxidized cholesterol – oxycholesterol?

A.     Fried food, processed food, junk food…basically all of the food that makes you fat also has high levels of oxycholesterol. Quel surprise.

Scientists have known for years that a reaction between fats and oxygen, a process termed oxidation, produces oxycholesterol in the body.

  • Oxidation occurs, for instance, when fat-containing foods are heated, as in frying chicken or grilling burgers or steaks.
  • Food manufacturers produce oxycholesterol intentionally in the form of oxidized oils such as trans-fatty acids and partially-hydrogenated vegetable oils. When added to processed foods, those substances improve texture, taste and stability.

Until now, however, much of the research focused on oxycholesterol’s effects in damaging cells, DNA, and its biochemical effects in contributing to atherosclerosis. Dr. Chen believes this is one of the first studies on oxycholesterol’s effects in raising blood cholesterol levels compared to non-oxidized cholesterol.

In the new study, researchers compared the effects of a oxycholesterol rich diet to a diet rich in regular non-oxidized cholesterol.

The oxycholesterol group showed greater deposition of cholesterol in the lining of their arteries and a tendency to develop larger deposits of cholesterol. These fatty deposits, called atherosclerotic plaques, increase the risk for heart attack and stroke.

atherosclerosis

More importantly, oxycholesterol had undesirable effects on “artery function.”

Oxycholesterol reduced the elasticity of arteries, impairing their ability to expand and carry more blood.

In a healthy, elastic artery, expansion allows for more blood to flow through arteries that are partially blocked by plaques, potentially reducing the risk that a clot will form and cause a heart attack or stroke.

Luckily, a healthy diet rich in antioxidants can counter these effects, Chen said, noting that these substances may block the oxidation process that forms oxycholesterol.

Scientists do not know whether the popular anti-cholesterol drugs called statins lower oxycholesterol.

And how do we get a diet rich in antioxidants?

Fruits, vegetables, nuts, seeds, herbs and spices….aka real food.

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SuperFood: Beet Root

August 7th, 2009

beetroot

An interesting new study shows that drinking beet root juice boosts your stamina and could help you exercise for up to 16% longer.

The theory is that the nitrate contained in beet root juice leads to a reduction in oxygen uptake, making exercise less tiring.

And while the researchers are not yet sure of the exact mechanism that causes the nitrate in the beet root juice to boost stamina, they suspect it could be a result of the nitrate turning into nitric oxide in the body, reducing the oxygen cost of exercise.

In fact, drinking beet root juice reduces oxygen uptake and improves endurance better than any other known means, including training.

Including training!

Obviously, this is big news for endurance athletes.

The Science

Beetroot JuiceThe researchers gave the test subjects 500ml per day of organic beet root juice for six consecutive days before completing a series of tests, involving cycling on an exercise bike.

On another occasion, they were given a placebo of blackcurrant cordial for six consecutive days before completing the same cycling tests.

After drinking beet root juice the group was able to cycle for an average of 11.25 minutes, which is 92 seconds longer than when they were given the placebo.

Beet root supplementation resulted in a 19% reduction in the amplitude of the pulmonary O2 response during moderate cardio exercise

As an extra added bonus, the group that had consumed the beet root juice also had lower resting blood pressure. (systolic pressure dropped 6 mmHg)

This blood pressure benefit was also found in a 2008 study.

In that study, researchers discovered that within 1 hour of drinking 500ml of beet root juice, volunteers experienced a drop in blood pressure, with the peak drop 3 to 4 hours after ingestion.

Some degree of reduction continued to be observed until up to 24 hours after ingestion.

Researchers showed that the decrease in blood pressure was due to the chemical formation of nitrite from the dietary nitrate in the juice. The nitrate in the juice is converted in saliva, by bacteria on the tongue, into nitrite. This nitrite-containing saliva is swallowed, and in the acidic environment of the stomach is either converted into nitric oxide or re-enters the circulation as nitrite.

The peak time of reduction in blood pressure correlated with the appearance and peak levels of nitrite in the circulation, an effect that was absent in a second group of volunteers who refrained from swallowing their saliva during, and for 3 hours following, beet root ingestion.

This research suggests that drinking beet root juice, or consuming other nitrate-rich vegetables, might be a simple, effective and inexpensive way to reduce blood pressure and maintain a healthy cardiovascular system.

Conclusion

If you are interested in:

  • Lowering your blood pressure
  • Reducing your risk of heart disease
  • Increasing your aerobic endurance
  • and making you cardio sessions feel much, much easier

Drink your beet juice.

And if you can’t get your hands on some fresh beet root juice, there are a number of GreenFood/SuperFood/Antioxidant drinks that have beet root powder as an ingredient.

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High Carb Diet = Heart Attack

June 30th, 2009
IHOPs Butterscotch Rocks Pancake....mmmmmm distended brachial arteries

IHOPs Butterscotch Rocks Pancake....mmmmmm distended brachial arteries

For the first time in medical history, researchers have been able to visualize what happens inside our arteries before, during and after eating high carb foods.

And it ain’t a pretty sight.

Looking inside the arteries of students eating a variety of foods, Dr. Michael Shechter ( Tel Aviv University visualized exactly what happens inside the body when the wrong foods for a healthy heart are eaten.

He found that foods with a high glycemic index resulted in distended brachial arteries for several hours.

Dr. Shechter continues:

Elasticity of arteries anywhere in the body can be a measure of heart health.

But when aggravated over time, a sudden expansion of the artery wall can cause a number of negative health effects, including reduced elasticity, which can cause heart disease or sudden death.

So, let’s recap:

High GI foods (bread, sugar, desserts, pop, pizza, cereal, 99% of the food sold at any fast food restaurant…) leads to distended brachial arteries which can lead to heart attacks which can lead to death.

The Science

Using 56 healthy volunteers, the researchers looked at four groups.

  1. Group One ate a cornflake mush mixed with milk,
  2. Group Two ate a pure sugar mixture,
  3. Group Three ate bran flakes,
  4. Group Four was given a placebo (water).

Over four weeks, Dr. Shechter applied his method of “brachial reactive testing” to each group. The test uses a cuff on the arm, like those used to measure blood pressure, which can visualize arterial function in real time.

The results were dramatic. Before any of the patients ate, arterial function was essentially the same. After eating, except for the placebo group, all had reduced functioning.

Enormous peaks indicating arterial stress were found in the high glycemic index groups: the cornflakes and sugar group.

“We knew high glycemic foods were bad for the heart. Now we have a mechanism that shows how,” says Dr. Shechter. “Foods like cornflakes, white bread, french fries, and sweetened soda all put undue stress on our arteries.

We’ve explained for the first time how high glycemic carbs can affect the progression of heart disease.”

During the consumption of foods high in sugar, there appears to be a temporary and sudden dysfunction in the endothelial walls of the arteries.

Endothelial health can be traced back to almost every disorder and disease in the body.

It is “the riskiest of the risk factors,” says Dr. Shechter.

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So how come my doctor tells me to eat cereal for breakfast?

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Sadly, Mikey never made it past his 25th birthday.

Damn you Life brand cereal, damn you.

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The Atkins Diet for Vegans

June 9th, 2009

flintstone ribs

Quick…What comes to mind when I say… Atkins Diet?

  • Steak?
  • Bacon?
  • Ribs?

How about textured vegetable protein?

Textured_Vegetable_Protein

Or, smoothies made from vegan protein powder?

rice protein vegan

Well, according to this research, test subjects who followed a “low-carbohydrate (26% of total calories), high–vegetable protein (31% from gluten, soy, nuts, fruit, vegetables, and cereals), and vegetable oil (43%) plant-based diet” for 4 weeks, saw improvements in blood cholesterol levels and other heart disease risk factors…including weight loss.

In comparison, the control diet (a high-carbohydrate lacto-ovo vegetarian diet (58% carbohydrate, 16% protein, and 25% fat)), produced improvements in weight loss but little change in the other heart disease risk factors.

Conclusion

A Vegan-Atkins diet is superior to a high carb, Lacto-Ovo, low-fat dairy, whole grain diet.

Question

Is a Vegan-Atkins diet superior to:

  • a traditional “Fred Flintstone” Atkins diet?
  • or a Paleo style diet based on animal protein, fruits & vegetables?
  • or a Mediterranean style diet?

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