Category: Public Health News

Over the years, many people have asked me if there is such a thing as being too old to exercise. My standard reply is an automatic “No!” “But isn’t it dangerous for older people to be lifting weights?” Again, I respond with a resounding “No, it’s not dangerous! It’s actually the best thing for them.” People from every generation can benefit from exercise; in fact, mature people have the most to gain from it. Studies have shown that regular strength training can increase muscle mass by more than one pound per month in the older population. On top of that, resting metabolism has been shown to increase by more than two percent per month. This is a good equation because it realistically reverses some of the degenerative processes that can happen with aging.

As with any age group, exercise for older people involves following some basic fundamental principles in regards to strength training, aerobic exercise, flexibility training, and proper nutrition. Although the latter three are just as important, strength training seems to be the most intimidating, especially if the older adult has never exercised before in this way. Therefore, this article will focus primarily on strength training for seniors.

Like it or not, aging is something we all have to face and go through. It’s a natural part of life. However, as we age certain degenerative processes start to take place. Some of these processes are unavoidable, but others are not. If a person remains sedentary throughout their mature years, these problems can be exacerbated. It has been shown that men and women gain about 10 pounds during mid-life years if they remain sedentary. To make matters worse, it has also been shown that more than five pounds of lean body mass is lost every decade of life due to disuse. The usual response is calorie restricted dieting which causes a decline in metabolism. Typically, diets that focus on caloric restriction do not work. About 25% of the weight lost is muscle tissue, which is typically already in short supply in older adults.

As we age, the musculoskeletal system starts to deteriorate. Bone mass is lost and joints start to become weaker which can sometimes lead to osteoporosis. Metabolism slows down and cardiovascular problems such as hypertension and high cholesterol start to increase.

Many of the issues I have just spoken of can be avoided or at least slowed by incorporating regular strength training on a weekly basis. If proper nutrition is followed, then strength training can increase muscle mass leading to an increase in metabolism. With a higher metabolism, more calories can be burned, more food can be consumed, and more energy will be exerted. Strength training can also increase bone mass which will lessen the likelihood of osteoporosis. With regular strength training, resting blood pressure can be lowered even in those with hypertension. High cholesterol levels are also lowered making the older adult much more heart healthy. Another benefit of strength training is enhanced glucose metabolism which reduces the risk for diabetes. Since older adults are at a higher risk for certain cardiovascular problems, it is always a good idea that they get their physician’s approval before they start a strength training program.

With an increase in metabolism and muscle mass, the likely result will be reduction in body fat. No matter what anybody says, older people can get in shape and improve their physique, just like younger folks, even if they have been sedentary their whole lives. With this new improved aesthetic look and a measurable increase in energy, strength training has great psychological benefits as well. It has been clearly shown to decrease depression in older adults and increase self-confidence.

And if all that is not enough, I should also mention that strength training strongly decreases the likelihood of injury in the older adult population. It can also help to speed the recovery process if an injury were to occur.

As with other generations, form and technique in regards to strength training are of the utmost importance in mature people. Hiring a trainer is always a good idea if at all possible if even just for a few sessions to learn proper form and technique. I have listed the following general guidelines for strength training for the older adult population:

Older adults can typically train up to using 70 to 80 percent of their maximum resistance. However, if certain health risks are present, this percentage may be lowered.

The recommended number of repetitions for older adults is usually between 12 and 15 and no lower than eight.

Weight should be increased as strength increases. If you’re not “feeling the burn” by fifteen repetitions, then more weight should be added (typically 2.5 to 5 pounds).

Older adults should perform one to two sets per exercise.

Six second repetitions are recommended for older adults. The lifting phase should happen to a 2 count while the lowering phase should happen to a four count.

Older adults should weight train using a full range of motion for each joint unless they have limiting physical factors.

Breathing is very important while lifting. The exhale should happen on the lifting phase while the inhale should take place on the lowering phase of the movement.

These are just a few suggestions. And as a reminder, it is always wise to check with your doctor prior to beginning a strength training program, especially if health risks do exist.

Even though it’s not the focus of this article, I do want to mention again the importance of proper nutrition as well as flexibility and aerobic training. All of the benefits of strength training that I have spoken of cannot take place without good healthy eating. If you need a reminder on what proper nutrition is, I suggest you visit some of my other articles from my website.

Aerobic activity strongly enhances all of the cardiovascular benefits derived from strength training. It also helps to burn fat and improves daily functions. Flexibility training can help to correct muscular imbalances and postural distortions. It also plays a strong role in improving daily functional activity as well as just helping us to feel better!

In short, seniors can benefit immensely from a regular strength training program. I have seen many of them turn their lives around and improve their health immeasurably. It’s never too late to make that healthy lifestyle change, even if you’ve never worked out before in your life! Start now. I promise you’ll feel a whole lot better!

Original Post from: http://chicago.gopride.com/entertainment/column/index.cfm/col/1085

Original Post from: http://www.scientistlive.com/European-Food-Scientist/Medical_and_Biological/Sunlight_and_vitamin_D_findings_may_help_understanding_of_autoimmune_diseases_/25672/

The recommended dietary allowance, or RDA, of vitamin C is less than half what it should be, scientists argue in a recent report, because medical experts insist on evaluating this natural, but critical nutrient in the same way they do pharmaceutical drugs and reach faulty conclusions as a result.

The researchers, in Critical Reviews in Food Science and Nutrition, say there’s compelling evidence that the RDA of vitamin C should be raised to 200 milligrams per day for adults, up from its current levels in the United States of 75 milligrams for women and 90 for men.

Rather than just prevent the vitamin C deficiency disease of scurvy, they say, it’s appropriate to seek optimum levels that will saturate cells and tissues, pose no risk, and may have significant effects on public health at almost no expense — about a penny a day if taken as a dietary supplement.

“It’s time to bring some common sense to this issue, look at the totality of the scientific evidence, and go beyond some clinical trials that are inherently flawed,” said Balz Frei, professor and director of the Linus Pauling Institute at Oregon State University, and one of the world’s leading experts on the role of vitamin C in optimum health.

“Significant numbers of people in the U.S. and around the world are deficient in vitamin C, and there’s growing evidence that more of this vitamin could help prevent chronic disease,” Frei said. “The way clinical researchers study micronutrients right now, with the same type of so-called ‘phase three randomized placebo-controlled trials’ used to test pharmaceutical drugs, almost ensures they will find no beneficial effect. We need to get past that.”

Unlike testing the safety or function of a prescription drug, the researchers said, such trials are ill suited to demonstrate the disease prevention capabilities of substances that are already present in the human body and required for normal metabolism. Some benefits of micronutrients in lowering chronic disease risk also show up only after many years or even decades of optimal consumption of vitamin C — a factor often not captured in shorter-term clinical studies.

A wider body of metabolic, pharmacokinetic, laboratory and demographic studies suggests just the opposite, that higher levels of vitamin C could help reduce the chronic diseases that today kill most people in the developed world — heart disease, stroke, cancer, and the underlying issues that lead to them, such as high blood pressure, chronic inflammation, poor immune response and atherosclerosis.

“We believe solid research shows the RDA should be increased,” Frei said. “And the benefit-to-risk ratio is very high. A 200 milligram intake of vitamin C on a daily basis poses absolutely no risk, but there is strong evidence it would provide multiple, substantial health benefits.”

An excellent diet with the recommended five to nine daily servings of fruits and raw or steam-cooked vegetables, together with a six-ounce glass of orange juice, could provide 200 milligrams of vitamin C a day. But most Americans and people around the world do not have an excellent diet.

Even at the current low RDAs, various studies in the U.S. and Canada have found that about a quarter to a third of people are marginally deficient in vitamin C, and up to 20 percent in some populations are severely deficient — including college students, who often have less-than-perfect diets. Smokers and older adults are also at significant risk.

Even marginal deficiency can lead to malaise, fatigue, and lethargy, researchers note. Healthier levels of vitamin C can enhance immune function, reduce inflammatory conditions such as atherosclerosis, and significantly lower blood pressure.

• A recent analysis of 29 human studies concluded that daily supplements of 500 milligrams of vitamin C significantly reduced blood pressure, both systolic and diastolic. High blood pressure is a major risk factor for heart disease and stroke, and directly attributes to an estimated 400,000 deaths annually in the U.S.

• A study in Europe of almost 20,000 men and women found that mortality from cardiovascular disease was 60 percent lower when comparing the blood plasma concentration of vitamin C in the highest 20 percent of people to the lowest 20 percent.

• Another research effort found that men with the lowest serum vitamin C levels had a 62 percent higher risk of cancer-related death after a 12-16 year period, compared to those with the highest vitamin C levels.

Laboratory studies with animals — which may be more accurate than human studies because they can be done in controlled conditions and with animals of identical genetic makeup — can document reasons that could explain all of these findings, Frei said.

Critics have suggested that some of these differences are simply due to better overall diet, not vitamin C levels, but the scientists noted in this report that some health benefits correlate even more strongly to vitamin C plasma levels than fruit and vegetable consumption.

Scientists in France and Denmark collaborated on this report. Research at OSU on these issues has been supported by the National Center for Complementary and Alternative Medicine, a division of the National Institutes of Health.

Original Post from: http://www.sciencedaily.com/releases/2012/07/120716131325.htm

VANCOUVER — Seven hours — not more and not less — appears to be the magic  number when it comes to how much sleep we need to keep our brains sharp and to  possibly avoid mental decline or even Alzheimer’s disease, according to  researchers of new studies presented in Vancouver Monday.

The preliminary (unpublished) research was discussed at the Alzheimer’s  Association International Conference, being held here this week for about 4,000  researchers and Alzheimer’s experts.

Too much sleep — either all at once or including naps during the day — may be  just as bad as too little sleep; both are associated with mental decline. People  who have disrupted sleep because of snoring and sleep apnea, or daytime  sleepiness, are also more likely to experience mild cognitive impairment or  dementia.

But whether sleep problems are a cause of mental decline, an effect, or both,  is still a matter open for more study, debate and proof.

“Is it a chicken or egg scenario? The truth is, we don’t yet know, and at  this point, my guess is it’s bi-directional,” said Elizabeth Devore, conceding  that sleep problems aren’t exactly uncommon in those over 65. Indeed, more than  half over that age have sleep disturbances which are also associated with many  other health conditions like depression, stroke and cardiovascular disease — also risk factors for dementia.

However, Devore, of Brigham and Women’s Hospital in Boston, and other  researchers, said in all their studies, they took into account (controlled for)  those confounding factors, and yet they still came up with results showing that  sleep and cognitive decline are linked.

“What we can say is that extreme sleep durations (too little or too much) may  contribute to cognitive loss,” she said.

The research conducted by Devore and colleagues, was based on data from more  than 120,000 nurses who were aged 30 to 55 when they enrolled in the Nurses’  Health Study. They have answered questionnaires every few years and queries  about sleep were added in 1986 and 2000. Cognitive testing was also done between  1995 and 2001 when the nurses were all at least age 70.

The researchers found that nurses who slept five hours a day or less, had  lower average memory and cognition scores than those who slept seven hours a  day.

Those who slept at least nine hours a day also had lower cognition scores  than those who slept seven hours.

An analysis of the results revealed that women whose sleep changed by at  least two hours a day had worse mental function than those with no change in  sleep time.

Dr. Kristine Yaffe, of the University of California (San Francisco) said in  other studies on more than 1,300 women over age 75, those with sleep apnea or  some other disordered breathing, had more than twice the odds of developing  cognitive impairment or dementia over a five-year study period, compared to  those who didn’t have such breathing problems.

Women who had greater nighttime wakefulness, or insomnia, were more likely to  get worse scores on cognition and verbal fluency tests. Sleep apnea (suspension  of breathing during sleep) and snoring — which a third of the elderly experience — both decrease oxygen levels in the blood, causing a state called hypoxia.

Yaffe said she thinks hypoxia deserves far more study in the context of  dementia. Referring to an unrelated study, she noted that in resuscitated  cardiac arrest patients, there was a rise in the immediate aftermath period of  blood amyloid levels. Amyloid is a protein that accumulates in the brains of  Alzheimer’s patients, causing sticky plaques. There may be a connection, then,  between oxygen deprivation from something as banal as snoring, and dementia.

In light of the new findings, Devore said doctors should be assessing  patients for sleep problems and referring them to sleep specialists who may be  able to prescribe treatment to perhaps delay or prevent dementia. Machines  called CPAPs have been shown in some small studies to improve cognition, she  noted.

Presenting results from an ongoing (eight years) three city study done on  nearly 5,000 in France, Dr. Claudine Berr told delegates that excessive daytime  sleepiness, often necessitating napping, was an independent risk factor for  cognitive decline.

By contrast, difficulty staying asleep, was not associated with cognitive  decline; in fact it appeared to have a protective effect, according to data from  the National Institutes of Health and Medical Research (INSERM) study.

“It may be that excessive sleepiness, which was shown in our study to be  associated with a 30 per cent increase risk of cognitive decline, may be due to  early stage brain lesions in areas (of the brain) associated with circadian  rhythm abnormalities,” she said.

During the question and answer session with delegates, an American  neurologist noted that some patients prescribed melatonin experience vastly  improved sleep patterns. So instead of prescribing hypnotics (sleeping pills),  doctors should think about recommending melatonin instead because of its safer  profile.

There was general agreement that studies on melatonin and dementia prevention  should be done and that doctors also need some standard prescribing guidelines  for melatonin, a hormone supplement that some use for jet lag and insomnia.

Original Post from: http://www.vancouversun.com/health/Seven+hours+sleep+needed+avoid+mental+decline+Vancouver+Alzheimer+conference+told/6942216/story.html

The Food and Drug Administration recently approved anti-obesity pill Belviq, the first new prescription drug for long-term weight loss to enter the U.S. market in more than a decade.

Despite achieving only modest weight loss in clinical studies, Belviq appeared safe enough to win the FDA’s endorsement.

The agency cleared the pill for adults who are obese or are overweight with at least one medical complication, such as diabetes or high cholesterol. Arena and its partner Eisai Inc. of Woodcliff Lake, N.J., expect to launch the drug in early 2013. With U.S. obesity rates nearing 35 percent of the adult population, many doctors have called on the FDA to approve new weight-loss treatments.

But a long line of prescription weight-loss offerings has been associated with safety problems, most notably the fen-phen combination, which was linked to heart-valve damage in 1997.

As obesity rates in the U.S. rise and as Belviq makes national headlines, we asked three local experts to discuss the pros and cons of this new prescription drug.

How Belviq works

Belviq works by activating the serotonin receptors in the brain, according to Dr. C. Joe Northup, medical director of Mercy Health – Healthy Weight Solutions in Fairfield.

“Activation of this receptor may help a person eat less and feel full after eating smaller amounts of food by controlling appetite,” he said.

Belviq can be taken by patients with a body mass index of 30 or higher or a BMI of 27 with a weight-related disease, he said. Patients should be under a doctor’s care and must be closely monitored when taking Belviq, Northup said.

In the study submitted to the FDA, nearly 50 percent of patients without type 2 diabetes lost at least 5 percent of their body weight — an average of 12 pounds, Northup said — compared with about 23 percent of patients treated with a placebo.

According to Northup, the most common side effects of Belviq in nondiabetic patients are headache, dizziness, fatigue, nausea, dry mouth and constipation. In diabetic patients, side effects include low blood sugar, headache, back pain, cough and fatigue. Other potential side effects of Belviq include symptoms such as confusion, restlessness, blood pressure changes, nausea, vomiting and loss of muscle coordination, he said. Another concern is the development of cardiac complications similar to those seen in fen-phen patients, Northup said.

“In general, any weight loss medication should be taken with caution,” he said. “ … It is unlikely that we will ever see a medication to replace portion control, healthy choices and exercise. With Belviq being so new to market, I would have some reservations as a patient taking this medication. Longer term studies are needed to determine if the average 12-pound weight loss will outweigh the risk of potential side effects.”

Rewards, risks of Belviq

Belviq may be an effective weight-loss tool for some people, according to Carla Metzler, a registered, licensed dietitian at Fort Hamilton Hospital.

“When used along with behavior modification, like dietary changes and increasing activity, these medications can expedite weight loss,” she said. “As people see faster results, they tend to be more committed to their weight-loss plans. This particular medication does not speed up a person’s system as medications like phentermine can, but works as an appetite suppressant by activating the serotonin 2C receptors in the brain. This appetite control can help individuals who are trying to control their caloric intake to stick with the dietary changes.”

As with any medication, there are a number of potential side effects, Metzler said. Medical supervision is required for safety, she said.

“My biggest concern is the fact that most doctors who prescribe these medications are not utilizing registered dietitians for the diet education and piece, which is key to long-term success with weight management,” Metzler said.

“These meds can help the patient lose the initial weight; however, without a long-term nutrition plan, the research indicates that the majority of the weight lost is re-gained, or actually a higher weight is reached.”

This nutrition plan includes a post-weight loss, weight management diet and activity plan to help keep the lost weight from being regained, according to Metzler. “Losing weight is sometimes the ‘easy’ part,” she said. “Keeping the weight off is the challenge and is the part [in which] I like to help my clients find real success.”

Weight-loss
alternatives

There are several alternatives to drugs like Belviq for those who want to lose weight, according to Dr. Donovan Teel II, a bariatric surgeon and the assistant medical director of the Weight Loss Surgery Center at Miami Valley Hospital in Dayton.

Alternatives include low-calorie diets, increasing exercise and surgical options, he said. Currently, the most popular and effective surgical procedures for weight loss include the laparoscopic sleeve gastrectomy and laparoscopic gastric bypass, according to Teel.

Original Post from: http://www.daytondailynews.com/lifestyle/ohio-health-news/new-drug-promise-eat-less-feel-better-1402561.html

Want to drop those extra pounds without starving yourself?

Keeping a food journal, not skipping meals and eating out less often,  particularly for lunch, will help, according to new research released on Friday.

Scientists at the Fred Hutchinson Cancer Research Center in Seattle, in a  study that looked at the impact of various self-monitoring techniques in older  overweight and obese women, showed that simple changes in behavior can make a  difference on the scales. They found that in the year-long study women who kept  journals lost six pounds (2.7 kgs) more than those you didn’t, but if they  skipped meals they dropped eight pounds (3.6 kgs) less than women who ate  regularly.

Ladies who lunched in a restaurant at least weekly lost on average five fewer  pounds (2.3 kgs).

“Knowing what you are eating and knowing how much you are eating seem to be  the key,” Anne McTiernan, the director of the Hutchinson Center’s Prevention  Center who conducted the study, said in an interview.

“For individuals who are trying to lose weight, the No. 1 piece of advice  based on these study results would be to keep a food journal to help meet daily  calorie goals.”

McTiernan said the more journals the women completed, the more weight they  lost. Recording what they ate increased the women’s awareness of the foods and  calories they consumed.

DIET AND EXERCISE

Expanding waistlines are a growing problem around the globe, leading to  increased health problems and costs.

Figures from the Paris-based Organization for Economic Co-operation and  Development (OECD) showed obesity rates ranged from a low of 4 percent in Japan  and Korea to 30 per cent or more in the United States and Mexico.

Body mass index (BMI), which is a measurement that compares weight and height  are used to measure obesity. A BMI of 30 or more is considered obese, while a  BMI of 25 to 29 is considered overweight. McTiernan and her team studied 123  women, aged 50 to 75 years old, who lived in the Seattle area in the dietary  weight loss intervention study.

Their findings are published in the Journal of the Academy of Nutrition and  Dietetics. They divided the women into two groups, diet only and exercise plus  diet, and assessed their food intake, weight-control strategies, meal patterns  and encouraged them to eat between 1,200 and 2,000 calories a day.

At the end of the study women in both groups lost an average of 10 percent of  their body weight.

“Exercise alone does not cause very much weight loss. Most studies have shown  that with exercise alone you might be able to lose about two to three pounds  over a year,” McTiernan explained. “What exercise does do is keep weight  off-long term and it helps prevents loss of muscle.”

The researchers advised people trying to lose weight to record everything  they eat, to be accurate, to measure portions and to read labels. Accuracy was  also important, so any toppings or condiments added to food should also be  included in the journal.

“It was the first study to look at a range of eating and weight-loss  behaviors to see which ones worked and which ones didn’t,” said McTiernan.  “These are the ones that made the difference.”

Original Post from: http://www.theprovince.com/life/Weight+loss+success+Keep+journal+skip+meals+shed/6931571/story.html

Hypertension frequently coexists in patients with diabetes. A new University of Georgia study shows why the co-morbid conditions can result in impaired vision.

“Results showed early signals of cell death in eyes from diabetic animals within the first six weeks of elevated blood pressure. Later, the tiny blood vessels around the optic nerve that nourish the retina and affect visual processing showed signs of decay as early as 10 weeks after diabetic animals develop hypertension,” said Azza El-Remessy, assistant professor in the UGA College of Pharmacy and director of the UGA clinical and experimental therapeutics program.

The study examined animals with early and established stages of diabetes that also had hypertension. The results, which highlight the importance of tight glycemic control and blood pressure control to delay diabetes-related vision loss, were published in the Journal of Molecular Vision. The study was the first to understand or explain why combining increased blood pressure with diabetes would hurt blood vessels in the eye.

“The fact that controlling blood pressure in diabetic patients is beneficial has been shown through many major clinical trials,” said Islam Mohamed, a third-year clinical and experimental therapeutics graduate student who co-authored the paper with El-Remessy. “Our study highlights the synergistic and immediate interaction between systemic hypertension and diabetes as two independent risk factors for persistent retina damage known as retinopathy. This emphasizes the importance of addressing different cardiovascular risk factors in a holistic approach for improving management and prevention of retinopathy.”

According to the Centers for Disease Control and Prevention, 45 percent of adults in the U.S. suffer from diabetes, hypertension or high levels of cholesterol in the blood called hypercholesterolemia. Approximately 13 percent of U.S. adults suffer from a combination of two of the conditions, and 3 percent have all three.

Early intervention is a key factor in improving the outcome for patients.

“Health care providers, including pharmacists, should stress the importance of the tight control of blood sugar and blood pressure levels for their patients,” El-Remessy said. “Providing patient education and counseling on how each of these metabolic problems independently can have accelerated devastating effects is critical and can result in better prevention and outcomes for the patients.”

Original Post from: http://www.medicalnewstoday.com/releases/247809.php?utm_source=dlvr.it&utm_medium=twitter

Ultramarathoner Scott Jurek has some simple advice for those hoping to combine very high levels of physical activity with a vegetarian or vegan diet.

“The first thing to worry about isn’t so much what you eat, but how much you eat,” he told a reporter shortly before setting a U.S. record of 267 kilometres for the 24-hour run in 2010.

“You have to take the time to sit at the table and make sure your calorie count is high enough.”

Mr. Jurek’s remarkable athletic and dietary feats are currently in the spotlight thanks to the recent publication of his book, Eat and Run: My Unlikely Journey to Ultramarathon Greatness.

His athletic success – and his ability to consume 5,000 to 8,000 calories per day with no meat or animal products – makes him unique, but a growing body of research suggests that, with care, others can emulate his approach.

Got protein?

The most common criticism of plant-based diets for serious athletes is that it’s difficult to get enough protein.

As Mr. Jurek points out, the basic challenge of getting enough boils down to taking the time and effort to eat enough protein-rich plant foods like spinach and lentils.

But there’s also the more subtle question of protein quality. Research by McMaster University researcher Stuart Phillips and others has shown that dairy protein stimulates muscle synthesis most effectively compared to other types of protein, like that found in soy.

While this may not be a problem for vegetarians, vegans – who don’t consume any dairy products – might consequently have a less-than-optimal response to strength training.

“It’s not that plant-based proteins can’t get the job done,” Dr. Phillips says. “They can, but the concept of complementary proteins has to be followed.”

This idea – that vegetarians need to combine proteins from different sources like grains and legumes at each meal in order to obtain “complete” proteins – has fallen from favour in recent years, but Dr. Phillips’s research suggests that vegan athletes can still benefit from it, especially for post-workout meals.

What’s missing?

Another issue is iron: though leafy greens like kale and spinach are excellent sources of iron, only about 10 per cent of iron from plant sources can be absorbed by the body, compared to 18 per cent from animal sources. Female endurance athletes, in particular, are prone to low iron levels, so they may need to consider iron supplements if tests show their levels are low. A 2010 review in the journal Current Sports Medicine Reports identified several other micronutrients that vegan and vegetarian athletes may be deficient in. Zinc, vitamin B-12 and the omega-3 fatty acid DHA are all crucial for physical performance and are either hard to absorb or hard to get enough of from plant sources, so the authors recommend taking supplements. For vegans, calcium may also be a concern with a dairy-less diet. Foods like bok choy and kale, as well as seeds and nuts, provide good sources of calcium that can be readily absorbed by the body, so they should be emphasized.

Vegetarians vs. omnivores

Relatively few studies have attempted to directly compare the performance of vegetarian and omnivorous athletes, but the results have generally been favourable. One in 1970 found no difference in lung function and thigh muscle size; another in 1986 found no difference in serum protein levels; and a 1989 study found no difference in finishing time for a 1,000-kilometre run.

“I don’t think there is any evidence that a vegetarian or vegan diet is any ‘better’ or ‘worse’ for performance,” says Asker Jeukendrup, a nutrition researcher and the global senior director of research for the Gatorade Sports Science Institute in Illinois, “but you will have to be much more aware of what you are eating.”

That’s a nearly universal piece of advice when people discuss plant-based diets for high-performance athletes – and perhaps it should be seen as an advantage rather than a disadvantage. To eat with more attention and greater mindfulness sounds like a good idea, whatever your dietary persuasion or athletic aspirations happen to be.

Alex Hutchinson blogs about research on exercise at sweatscience.com. His latest book is Which Comes First, Cardio or Weights?

Original Post from: http://www.theglobeandmail.com/life/health-and-fitness/fitness/can-a-vegan-diet-fuel-a-high-performance-athlete/article4416005/?cmpid=rss1

I am often teased for my stubborn habit of traveling by foot. I often walk the 3 mi. home from work rather than take the subway. When I visit less pedestrian-friendly cities, kindhearted motorists regularly pull over and offer me a ride, assuming that my car has broken down or I’m in need of some help.

But for me, walking is a good opportunity to process the day and let my mind wander without the oppression of the endless to-do list that awaits me at home. Plus, it helps my back recover from a day spent bent in front of a computer screen. Health-wise, I have always assumed I’d have the last laugh, and now there’s even more evidence on my side. (More on Time.com: TIME’s Health Checkup tells you how to live 100 years).

A study published in Neurology has found that the simple act of walking may improve memory in old age. As we age, our brains shrink and the shrinkage is associated with dementia and loss of cognitive functions such as memory. To test whether physical activity could mitigate some of these degenerative effects, researchers from the University of Pittsburgh tracked the physical activity of 299 healthy men and women with an average age of 78. The participants’ activity ranged anywhere from walking 0 blocks to 300 blocks (up to 30 miles) per week.

Nine years later, the walkers underwent brain scans, which revealed that those who had walked more had greater brain volume than those who walked less. Four years after that, the volunteers were tested again — this time for dementia. Among the group, 116 people showed signs of memory loss or dementia. Those who had walked the most — at least 72 city blocks (or about 7 mi.) each week — were half as likely to have cognitive problems as those who walked the least.

The findings are in line with past studies linking physical activity with brain function, but dementia experts say there’s not enough data yet to prescribe exercise to prevent memory loss. It’s also too soon to say whether exercise may prevent dementia or simply delay it in people who would eventually develop it anyway. But when it comes to Alzheimer’s, even a short delay could mean great gains in quality of life. MSNBC reports:

“Even if we are delaying [Alzheimer’s disease] by several months or years, that’s a significant improvement in what we know already, and a change in costs for treating health care,” [study author Kirk] Erickson said. Delaying the condition could also ease the emotional burden and problems that come along with it, for both patients and their families, he said.

Original Post from: http://healthland.time.com/2010/10/14/study-walking-is-a-brain-exercise-too/

If you include one portion of seafood in your weekly diet, you may halve the chances of suffering a heart attack.

Prawns, crabs, squid and octopus are just as packed with vitamins, minerals and fish oils as fish like salmon or cod.

They all contain Omega-3 – a key fatty acid known to help with heart health.

Although seafood contains cholesterol, it’s actually foods high in saturated fats – the type found in cheese, red meat and fast food – that increase levels of bad cholesterol in the body.

So seafood is unlikely to have a major impact on your blood cholesterol levels.

The NHS advises against eating raw shellfish and raw seafood during pregnancy.

Try to eat fresh seafood, as frozen products may contain more sodium – and we already consume twice as much as the recommended 6g a day.

Here, Alice Smellie and nutritional therapist Jackie Lynch of the website well-well-well.co.uk explain what is in our favourite seafood.

Smoked salmon and gravadlax

What’s in them?

Very high levels of Omega three. A recent study has shown that marine Omega-3 can help protect the eyesight of those suffering from age-related macular degeneration – which causes blurred and fuzzy vision.

Expert says:

If possible, check the salt content of your smoked salmon – different brands will use different techniques.

Salt content goes from 3g upwards – shop around if you have blood pressure concerns. Be aware that gravadlax is cured in salt which makes it extra high.

What’s a portion?

Four slices (around 85g) will contain about twenty per cent of your daily sodium.

When to avoid: It’s all about balance, but treat with caution if you have high blood pressure.

Crab

What’s in it?

This ten-legged crustacean is high in protein and Omega-3. Has trace elements of selenium and chromium as well as calcium, copper and excellent levels of zinc.

Expert says:

The high Omega-3 is really the best thing about crab.

This fatty acid has anti-inflammatory properties so may be good for those with such conditions as arthritis, It also reduces blood pressure. Selenium is a powerful antioxidant and trace mineral.

It is found in all shellfish. Most crustaceans are high in cholesterol – bear in mind it’s necessary in order to produce sex hormones and to process Vitamin D in the body. Small amounts are beneficial. Crab is low in calories – only 128 calories in 100g and saturated fat – which makes it good for the heart.

What’s a portion?

Protein should constitute a quarter of your meal portion. Restaurant portions – which tend to come in a little pot – are spot on. Eat alongside wholemeal bread and salad for a perfect balance.

When to avoid: Only have as a occasional treat if you know you suffer from high cholesterol.

Oysters

What’s in them?

High in protein, zinc and Omega-3. Low in cholesterol.

Expert says:

Oyster contain large amounts of the amino acid tyrosine, which is also made in the body.

This helps improve mood and regulate stress levels – hence the well documented aphrodisiac qualities.

They have more zinc than most other foods – which supports reproductive and sexual function – especially in men. Also a great source of vitamins A, C and B12 – good levels of which are vital for energy.

Oysters also have good levels of calcium – great for bone-building. With any kind of seafood be careful about provenance. If it is farmed there are potential issues about infection. If it is fresh consider high mercury levels.

Mercury poisoning causes damage to the brain, kidneys and lungs, though worrying amounts tend to be found in larger fish such as tuna. Consumption of whale and dolphin meat in Japan is a source of high levels of mercury poisoning.

What’s a portion?

Half a dozen oysters will provide over twice your daily zinc needs. Excess zinc is usually excreted through urine or bile.

When to avoid

If you’ve had a reaction to oysters be cautious – a bad oyster will cause food poisoning, but if you suffered an allergic reaction then avoid them.

Mussels

What’s in them?

Selenium, iron, folic acid, Vitamin A, B vitamins, iodine and zinc.

Expert says: High levels of the chemical element iodine means that mussels are perfect for those with sub-optimal thyroid function.

Iodine helps an underactive thyroid to produce tyrosine – the hormone which makes it effective. It is a problem for most of the women I see in their thirties and forties who complain about feeling tired.

Mussels also have the highest level of Omega-3 out of the shellfish and are rich in folic acid and vitamin B12 – a lack of which may cause tiredness, confusion and even nerve damage.

What’s a portion:

3oz of mussels – a bowlful – will provide well over your daily B12 needs and over half the iodine – the RDA is 140mcg and 100g of mussels contains around 130mcg.

When to avoid:

Although the official recommendation suggests that you can eat cooked shellfish in pregnancy, there is nonetheless the risk that toxins causing food poisoning won’t be totally removed. Probably best avoided.

Shrimp, crayfish and prawns

What’s in them?

Prawns have slightly longer legs than shrimps and their gills are different, but they are very similar.

Crayfish are bigger. Although they contain zinc, iodine and selenium, they are also high in cholesterol. Very low in fat and calories – around 100 calories per 100g.

Expert says:

Fresh prawns are super high in Vitamin B12 – which is necessary for cell division and the lack of which is a problem in the UK – with many of us suffering from low levels.

B12 has to be obtained from the diet and is only available from animal sources, such as meat or fish, so can be an issue for vegetarians.

Beware of the creamy sauces accompanying these – which are high in fact and salt. Frozen prawns as they are often high in salt. the freezing process often uses sodium as part of storage process.

Selenium has highly protective properties and supports immune system function as well as being vital for optimal thyroid function.

What’s a portion?

A large handful is a good sized amount and there are only about 76 calories in 100g.

When to avoid: If you have high cholesterol, eat only as an occasional treat

Lobster

What’s in it?

Lobster contains iodine, selenium,  and B vitamins. Contains less cholesterol, calories, and saturated fats than lean beef, pork, shrimp.

Expert says:

The vitamin E in lobster helps to protect cells from damage. It’s seen as a luxury food, but lobster is also a healthy and lean protein.

Just avoid the high fat and calorie options such as Thermidor – a cooked dish containing cream, cheese and eggs.

What’s a portion?

150g of lobster (out of the shell) will provide you with around 33 grams of protein.

When to avoid: Sufferers from high cholesterol should only consume sometimes.

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