Health Habits

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Posts Tagged ‘heart’

Researchers Find the Answer to Senior Citizen Heart Health

October 26th, 2009

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.

The first group performed one hour of vigorous physical activity for one hour, three times a week for three months.
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

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?

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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Your Omega 3 Prescription

September 4th, 2009

By this point, you should already know that you need more Omega 3 fatty acids into your diet.

The question is: how much?

A teaspoon of fish oils?
A tablespoon?
3 pills?
or a great big slab of smoked salmon?

Well, according to this study, researchers believe that “a 200 mg dose of DHA per day is enough to affect biochemical markers that reliably predict cardiovascular problems, such as those related to aging, atherosclerosis, and diabetes”.

This study is the first to identify how much DHA is necessary to promote optimal heart health.

The Study

To determine the optimal dose of DHA, the researchers examined the effects of increasing doses of DHA on 12 healthy male volunteers between ages of 53 and 65. These men consumed doses of DHA at 200, 400, 800, and 1600 mg per day for two weeks for each dose amount, with DHA being the only omega-3 fatty acid in their diet. (No EPA)

Blood and urine samples were collected before and after each dose and at eight weeks after DHA supplementation stopped. The researchers then examined these samples for biochemical markers indicating the effects of each dose on the volunteers.

They found that supplementation with only 200 mg/d DHA for 2 wk induced an antioxidanteffect.

They concluded that “low consumption of DHA could bean effective and nonpharmacological way to protect healthy menfrom platelet-related cardiovascular events”.

Conclusion

If this study is correct, you need only 200 mg of DHA per day to reap the cardiovascular benefits of the Omega 3 fatty acid DHA.

And how do you get 200 mg of DHA?

1/2 tsp of fish oil
2 of these kiddie chewable DHA supplements
5 Krill capsules
2 oz of fresh/frozen salmon or tuna

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OxyCholesterol…the most serious cardiovascular health threat of all?

August 31st, 2009

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.

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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Reference

Science Daily

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Posted in Research, diet/nutrition, fitness, health, healthy recipes, nutrition

Tags: cholesterol diet diet/nutrition fitness food health heart heart disease inflammation nutrition nutritious oxidation oxycholesterol

SuperFood: Beet Root

August 7th, 2009

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

The 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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Bleeding Edge Nutrition Research

August 6th, 2009

This post is strictly for the fitness/nutrition geeks.

All sorts of neat-o research studies.

Enjoy

The Nutrient-Rich Foods (NRF) Index is a new, objective, science-based way to measure the total nutritional quality of foods and beverages…link to the research, Nutrient Rich Foods Coalition
Urban Farming? - Will Allen – creator of Growing Power, FoodCycles – Toronto’s Urban Garden
Millions Of U.S. Children Low In Vitamin D – Increased risk of bone and heart disease – all due to sunscreens and a fear of the sun? - link to the research
More Evidence Of Fish Oil’s Heart Health Benefits – There is mounting evidence that omega-3 fatty acids from fish or fish oil supplements not only help prevent cardiovascular diseases in healthy individuals, but also reduce the incidence of cardiac events and mortality in patients with existing heart disease. link to the research
Caloric Restriction reduces the risk of Breast Cancer - link to the research
If you have an overweight child who has overweight friends, you need to read this
Social Stress leads to visceral/belly fat which leads to heart disease - link to the research
Gut hormone CCK has an insulin like effect on blood sugar - link to the research
Traditional Gender Roles aren’t dead yet – Women Eat Less when they Eat with a Man - link to the research
High-fat, High-sugar Foods Alter Brain Receptors - Researchers report that either continuous eating or binge eating a high fat, high sugar diet alters opioid receptor levels in an area of the brain that controls food intake - link to the research

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High Carb Diet = Heart Attack

June 30th, 2009

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.

Group One ate a cornflake mush mixed with milk,

Group Two ate a pure sugar mixture,

Group Three ate bran flakes,

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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Today’s Workouts – June 16, 2009

June 16th, 2009

Alan Ariail racing his NoCom - Photo: Dan Glatch

Tuesday’s Workouts

Workout # 1

20 min of HIIT sprints on the bike – 100% intensity (10:50 / 15:45 / 20:40) w 5 min warm-up & cool-down

Workout # 2

60 min of steady state cardio at intensity 6/10
10 min of stretching
20 min of meditation (approx time as time ceases to be linear in the meditative state…..ohmmmm

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Tags: aerobic anaerobic bike cardio exercise fitness health heart high intensity interval training hiit obesity recumbant bike sprints weight loss workout

Today’s Workout – June 10, 2009

June 10th, 2009

Resistance Training Day

Warm-up

5 min of Joint Mobility exercises & Dynamic Stretching

Workout

Superset #1

10 minutes of heavy bag work – fists, knees, feet & elbows

No rest between techniques…sweat pouring off me like Niagara Falls

60 sec rest between superset 1 & 2 as I moved from the heavy bag room to the weight room

Superset #2

Push-Ups – various grips – Bodyweight – 10 sets of 10 reps, supersetted with
BW Row on Smith Machine – Bodyweight – 10 sets of 10 reps, supersetted with
Swing Snatch – 35 lb plate – 10 sets of 10 reps

No rest between sets

30 sec rest between superset 2 & 3

Superset #3

Straight Arm Pushdowns – Dynamic movement – lots of core involvement – 8 sets of 20 reps, weight pyramiding from 145 – 260 lbs., (last 3 sets 19, 16, 14 reps) supersetted with
Jumping / Shuffling Split Lunges – 8 sets of 40 reps, Bodyweight

No rest between sets

60 sec rest between superset 3 & 4

Superset #4

Cybex Incline Chest Press – 10 sets of 20 – 13 reps – weight increasing from 145 – 300 lbs, supersetted with
Bulgarian Split Squat – 10 sets of 7 reps, Bodyweight,

Flexibility/Mobility Training

no time to stretch…oops, gonna pay for that

Notes:

Short on time today. 35 minute workout. No rest between sets. No rest between supersets. Exhausted at the end of 35 minutes. Jogged to the gym and jogged/stumbled home from the gym

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Tags: abs anaerobic back bench press bicep boxing chest chin up circuit training core endurance exercise fitness heart hiit hirt interval training kicking lats lunge power press pushup row sprints strength superset swing snatch weight loss workout

Today's Workout – June 09, 2009

June 9th, 2009

Cardio Workout Day

30 min of steady state cardio at 60-70% intensity (recumbant stationary bike)
20 min of HIIT sprints on the bike – 100% intensity (10 sec sprint – 50 sec recovery time)
10 min of steady state cardio @ 50% intensity

10 min of stretching
20 min of meditation (approx time as time ceases to be linear in the meditative state…..ohmmmm

Additional 60 min (approx) of walking today

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Health Habits

Posts Tagged ‘heart’

Researchers Find the Answer to Senior Citizen Heart Health

Exercise

Related Posts

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

Related Posts

Your Omega 3 Prescription

Related Posts

OxyCholesterol…the most serious cardiovascular health threat of all?

SuperFood: Beet Root

Related Posts

Bleeding Edge Nutrition Research

Related Posts

High Carb Diet = Heart Attack

The Science

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Related Posts

Today’s Workouts – June 16, 2009

Today’s Workout – June 10, 2009

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Today's Workout – June 09, 2009