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| 1-WORKOUT DELIVERY HEALTH NEWS
September, 2010 |
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Today, 10 million Americans—more than twice as many as a decade ago—practice some form of meditation, according to TIME magazine. And with contemporary medical experts claiming that regular practice of this ancient activity improves well-being and health, the trend may well continue.
Would meditation help you? Discover what meditation is, the benefits of doing it and a few examples of meditation styles below from Shirley Archer, JD, MA, IDEA’s mind-body spokesperson, a health and wellness educator based at Stanford University School of Medicine and author of books such as Pilates Fusion: Well-Being for Body, Mind, and Spirit.
What Is Meditation?
Meditation is an ap-proach to training the mind. A person with an untrained mind may think the power that his thoughts and emotions wield over his life is inevitable, rather than seeing it as something that can change through meditation. Long-term meditators come to see that thoughts and emotions are drifting by, much like clouds in the sky. And little by little, as practitioners become less invested in their mindless chatter, they can live with a more open awareness of present experience. With this awareness, they tend to react less impulsively to life’s pressures and are able to respond to them with greater equanimity.
Benefits of Meditation
While relaxation is not the goal of meditation, it is often one result of it. Back in the 1970s, Herbert Benson, MD, a researcher at Harvard University Medical School, coined the term the relaxation response after conducting research on people who practiced transcendental meditation.
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The relaxation response, in Benson’s words, is “an opposite, involuntary response that causes a reduction in the activity of the sympathetic nervous system.”
Since then, studies on the relaxation response have documented the following short-term benefits to the nervous system:
- lower blood pressure
- improved blood circulation
- lower heart rate
- less perspiration
- slower respiratory rate
- less anxiety
- lower blood cortisol levels
- feelings of well-being
- less stress
- improved deep relaxation
SOURCE: IDEA
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| 1-WORKOUT DELIVERY HEALTH NEWS
August, 2010 |
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Artificial Sweeteners
vs. Sugar
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| With
all the artificial sweeteners available, you may find it
challenging to separate fact from fiction.
In fact, so many new sweeteners
have made their way to market that the American Dietetic
Association (ADA) released a Position Paper in 2004 to help
nutrition experts educate consumers on the health implications
of these products!
Are foods that contain artificial
sweeteners in some ways healthier than those that use natural
sugar? Consuming products that contain artificial sweeteners
instead of pure sugar can help lower calorie and sugar intake
for people with diabetes. Artificial sweeteners enhance the
taste of foods and beverages without adding the calories that
sugar would provide.
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However, you do need to use
artificial sweeteners judiciously. Many artificially sweetened
products, such as hot cocoa mixes, frozen desserts and baked
goods, contain empty calories without offering the additional
nutritional benefit of pure sugar.
Therefore, low or no calories from
sugar doesn’t automatically mean that a product is more
nutritious.
Read food labels to evaluate the
overall nutritional value of a food, regardless of whether the
sweetener used is natural or artificial.
SOURCE: IDEA |
| 1-WORKOUT DELIVERY HEALTH NEWS
July, 2010 |
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Better Skin through Food |
Although some skin conditions are best treated by a dermatologist, you can enhance the appearance of your skin by improving the content of your diet. According to the editors at Reader’s Digest, here are the foods that can make your skin do an about-face:Eggs, Legumes, Avocados, Nuts and Soybeans. These foods contain an essential vitamin called biotin, which is vital for the metabolism of carbohydrates and fats; a deficiency can cause dry skin.
Salmon. This fish contains a carotenoid called “astaxanthin,” which is known to improve skin elasticity and reduce wrinkles.
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Green Tea. This tea variety can help protect against sun damage to skin. (For a frosty, healthy dessert, try the green tea and ginger granita in this month’s Recipe for Health.)
Omega-3 Fatty Acids. Found in foods such as walnuts, cod-liver oil and fortified foods, these compounds help skin look and feel young.
Pomegranates. When applied topically (as in facials), the fruit inside can produce more collagen and enhance skin healing.
SOURCE: Diane Lofshult
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| 1-WORKOUT DELIVERY HEALTH NEWS
June, 2010 |
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The main cardiovascular factors that influIt is estimated that 60%–80% of the population will suffer from lower-back pain (LBP) at some time during their lifespan (Hamill et al. 1995). The causes are poorly defined because of the multiple risk factors, which include degenerative changes; repeated incorrect lifting technique; excessive static sitting and standing postures; bending; twisting; and falling.
One specific population that has received recent attention in regard to LBP is children and teenagers. LBP in kids and teens, you ask? What could be contributing to LBP in such a young population? Too much sitting? Heavy backpacks? The research may surprise you.
Several studies have examined the causes of kids’ and teenagers’ back pain.
An observational study by Young, Haig and Yamakawa (2006) of 184 middle-school children investigated a possible relationship between back pain and backpack weight. The study did not find a correlation between backpacks and incidence of LBP, but 35.9% of all of the students surveyed reported having back pain in the cervical, thoracic or lumbar region. The researchers acknowledged that for children with back pain, wearing a backpack could make the condition more uncomfortable, and that a strategy of reducing the frequency of wearing a backpack or the load carried might be a viable option in such cases.
Ippolito, Versari and Lezzerani (2006) reviewed the literature concerning clinical aspects and rehabilitation of different types of juvenile LBP disorders. The most common causes of LBP in children were found to result from mechanical, developmental, inflammatory, neoplastic and psychosomatic factors. Under mechanical cause, the literature found that in some cases faulty posture develops in older children with exaggerated lumbar lordosis. Poor postural habits may be linked to prolonged television watching or inappropriate school furniture. Strategies such as stretching and strengthening exercises may improve postural abnormalities.
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In a study by Petersen, Bergström and Brulin (2003), a random sample of 1,155 children completed a questionnaire. Recurrent monthly backache was reported by 18% of the children, with approximately half of them having weekly complaints.The prevalence of recurrent backache showed a large variation by grade, not by gender. The results suggested a need for preventive efforts addressing these complaints at an early age.
Geldhof and associates (2007) studied classroom postures of 41 children, aged 8–12. Data revealed that 55% of the children complained of neck region pain and 45% reported pain in the thoraco-lumbar region. Analysis showed that children who spent more time sitting with the trunk flexed over 45 degrees reported significantly more thoraco-lumbar pain. Prolonged static sitting with poor posture is common in schoolchildren, according to this study, and the findings suggest a need to implement movement breaks and alterations of class organization.
Based on the research, LBP
affects children across the age gamut. Poor posture can be a
common cause. Educating young teenagers about neutral spine
can be a positive first step toward reversing LBP in kids and
teens.
Also consider using a plumb line
for postural assessment. For standing posture, a plumb line—a
cord with a plumb bob attached to provide an absolute
vertical-line standard for measuring deviations—functions as a
point of reference. Ideal spinal alignment depicted with a plumb
line would show the line passing through the lobe of the ear,
the shoulder joint and the greater trochanter of the femur, and
then passing slightly anterior to midline of the knee and the
lateral malleolus (at the ankle). Use of a plumb line will not
only help you show postural deficiencies but also give you a
perfect opportunity to explain that faulty alignment leads to
undue stress and strain on bones, joints, ligaments and muscles.
SOURCE: IDEA |
| 1-WORKOUT DELIVERY HEALTH NEWS
May, 2010 |
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The Sweet Smell of
Longevity? |
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What does the
smell of a good meal mean to you? It may mean more than you
think.
Specific odors that represent food or indicate danger are
capable of altering an animal's lifespan and physiological
profile by activating a small number of highly specialized
sensory neurons, say researchers at the University of Michigan,
University of Houston and Baylor College of Medicine.
Research has shown that sensory experiences can impact a wide
range of characteristics, including athletic performance, type 2
diabetes and aging. Nematode worms and fruit flies that were
robbed of their ability to smell or taste, for example, lived
substantially longer. However, researchers were unable to
identify the specific odors and sensory receptors that
controlled this effect on aging.
Researchers now have succeeded in identifying carbon dioxide
(CO2) as the first well-defined odorant capable of altering
physiology and affecting aging. Flies incapable of smelling CO2
live longer than flies with normal olfactory capabilities. They
are also resistant to stress and have increased body fat.
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To many insects, CO2 represents an ecologically important
odor cue that indicates the presence of food, for example
rotting fruit or animal blood. It also has been implicated as a
stress pheromone and can warn of neighbors in distress.
"We are working hard to understand how sensory perception
affects health, and our new result really narrows the playing
field," lead author Scott Pletcher was quoted as saying.
"Somehow these 50 or so neurons, whose primary job it is to
sense CO2, are capable of instigating changes that accelerate
aging throughout the organism."
"For us, it may not be the smell of yeast, for example, or
the sensing of CO2 that affects how long we live, but it may be
the perception of food or danger," said Pletcher. If so, a
program of controlled perceptual experience might form the basis
of a simple yet powerful program of disease prevention and
healthy aging.
SOURCE: PLoS Biology |
| 1-WORKOUT DELIVERY HEALTH NEWS
April, 2010 |
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Small Changes Add Up for Weight Loss and Weight Gain |
Many health experts contend that a “small changes” approach will work for weight loss and weight gain prevention.
In a commentary published in the November 2009 issue of the Journal of the American Dietetic Association, researchers describe the “energy gap” as a tool that can be used to address the gradual weight gain that occurs from consuming slightly more energy than is expended each day.
The energy gap is the degree of change that is needed in the energy balance point in order to reach desired body weight goals (e.g., to prevent weight gain or maintain weight loss).
The researchers estimate that an energy gap of about 100 calories per day could theoretically prevent weight gain in most adults. Because energy needs are lower after weight loss, a larger energy gap is needed for maintenance, and this estimate is individualized.
The authors provide an example: to maintain weight loss, an energy gap of about 200 calories per day is needed for a 220-pound person losing 10% of body weight.
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Since many people can lose weight,
but very few are successful at maintaining the weight loss,
promoting small, sustainable behavior changes may be one
effective approach.
Researchers contend that this may be
a means to larger dietary and physical activity changes that can
result in more significant weight loss (Hill, Peters & Wyatt
2009).
Weight control strategies should
focus on reducing energy intake and increasing expenditure.
Current physical activity recommendations of 60–90 minutes a day
for maintaining weight loss may be difficult for some
individuals to achieve or sustain.
As clients strive to achieve this
goal, applying individualized dietary strategies that work for
successful weight losers—two examples are increasing fiber
intake and including low-caloric-density foods—is crucial in
helping individuals achieve and maintain a healthy weight.
SOURCE: IDEA |
| 1-WORKOUT DELIVERY HEALTH NEWS
March, 2010 |
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How Do Thoughts Affect
Health? |
There are many studies showing that much of the diminished capacity we accept as a normal part of aging may be of our own making and that our views on the elderly need to be “reconstructed.” But it is our mindsets regarding health that are perhaps the most important to reconsider.Research has not progressed as quickly as it might have regarding the mind’s influence on our health, in part because of the pervasive dualist belief in a mind distinct from the body. The problem that dualism creates is how we get from the nonmaterial mind (thoughts) to the material body. Although philosophers and psychologists of the past weren’t able to figure this out, we’ve all experienced the direct effects of the mind-body connection—a leaf blows across our face, startling us and causing our pulse to increase; we see someone vomit, and we feel nauseated; we watch lovemaking in a movie and get excited.
What happens if we put the mind and body back together? Wherever we put the mind, the body would be. We tested this idea in a series of studies where we put the mind in a “healthy place” (back in time when the body was healthy). We took many measures before we began the study and repeated them at the end. The results were dramatic.
In one study we took elderly men to a retreat and turned the clock back 20 years. The men were to live for a week as if it were 20 years earlier. They would speak only in the present tense about the past; view movies and television shows from that time; and participate in events like quiz shows, all from the earlier perspective.
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A comparison group also lived at the retreat for a week, similarly engaged, but all their discussions about the past were discussed in the past tense. Their minds were clearly in the present looking back.
On many of the measures, the
participants in both groups got “younger.” (Because those in the
comparison group were treated with respect that implicitly
conveyed our belief in their abilities, in contrast with the
culture’s view of aging, they also improved over the course of
the week.) Both groups came out of the experience with better
hearing and memory and significantly increased grip
strength.
The experimental group showed
greater improvements in joint flexibility,
arthritis measures and manual
dexterity. On intelligence tests, 63% of the experimental group
improved their scores, compared with only 44% of the control
group. There were also improvements in height, weight, gait and
posture. Finally, we asked
people unaware of the study’s purpose to compare the photos
taken of the participants at the end of the week to those
submitted at the beginning of the study. All of the experimental
participants looked noticeably younger at the end of the study.
It seemed that we were able to turn back the clock, which led us
to refer to our research as the “counterclockwise study.”
In study after study over 30
years, we’ve found that increasing mindfulness is itself good
for our health. In several studies with older adults, we’ve
found that increasing mindfulness even increases longevity.
SOURCE: IDEA |
| 1-WORKOUT DELIVERY HEALTH NEWS
February, 2010 |
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10 riskiest foods |
The
Center
for
Science
in the
Public
Interest
(CSPI)
recently
issued a
list of
the top
10
riskiest
foods
regulated
by the
FDA,
based on
the
number
of
related
outbreaks
of
food-borne
illness
reported
since
1990.
Although
it may
seem
counterintuitive,
the list
of
offenders
included
a fair
share of
“healthy”
foods,
such as
spinach,
berries
and
tomatoes.
The
severity
of the
effects
tracked
by the
FDA
ranged
from
minor
stomach
aches to
death.
In the
case of
leafy
greens,
the
number-one
riskiest
food,
the
associated
illnesses
were
attributed
to
pathogens
such as
E. coli,
norovirus
and
Salmonella.
Salmonella
was also
cited as
the
primary
culprit
in
outbreaks
involving
eggs,
cheese
and
tomatoes,
whereas
potatoes
were
linked
with
both E.
coli and
Salmonella.
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According
to the
CSPI,
here are
the top
10
riskiest
foods
currently
regulated
by the
FDA, in
descending
order:
1. leafy greens
2. eggs
3. tuna
4. oysters
5. potatoes
6. cheese
7. ice cream
8. tomatoes
9. sprouts
10. berries
SOURCE: IDEA |
| 1-WORKOUT DELIVERY HEALTH NEWS
January, 2010 | | Daily Dose of Nuts Reduces Cancer Risk | | A diet that incorporates a daily dose of pistachios may help reduce the risk of lung and other cancers. "It is known that vitamin E provides a degree of protection against certain forms of cancer,” Ladia M. Hernandez, M.S., R.D., L.D., senior research dietitian in the Department of Epidemiology at the University of Texas M. D. Anderson Cancer Center, was quoted as saying. Higher intakes of gamma-tocopherol, a form of vitamin E, may reduce the risk of lung cancer. "Pistachios are a good source of gamma-tocopherol,” said Hernandez. “Eating them increases intake of gamma-tocopherol so pistachios may help to decrease lung cancer risk." Pistachios are known to be heart-healthy. They have a cholesterol-lowering effect and provide the antioxidants typically found in food products of plant origin. Hernandez and colleagues conducted a six-week, controlled clinical trial to determine whether the consumption of pistachios would increase serum levels of gamma-tocopherol. "Because epidemiologic studies suggest gamma-tocopherol is protective against prostate cancer, pistachio intake may help," she said. "Other food sources that are a rich source of gamma-tocopherol include nuts such as peanuts, pecans, walnuts, soybean and corn oils." | The study, conducted at Texas Woman's University -- Houston Center, included 36 healthy participants who were randomized into either a control group or the intervention group, which ate a pistachio diet. After an initial baseline period, the intervention group was given about 2 ounces of pistachios per day. The control group continued with their normal diet. Hernandez and colleagues found a significant increase in energy-adjusted dietary intake of gamma-tocopherol at weeks three and four in those on the pistachio diet. For those on the pistachio diet, cholesterol-adjusted serum gamma-tocopherol was significantly higher at the end of the intervention period. "Pistachios are one of those 'good-for-you' nuts, and 2 ounces per day could be incorporated into dietary strategies designed to reduce the risk of lung cancer without significant changes in body mass index," said Hernandez. SOURCE: Presented at the American Association for Cancer Research Frontiers in Cancer Prevention Research Conference, Houston, TX, December 6-9, 2009 |
| 1-WORKOUT DELIVERY HEALTH NEWS
December, 2009 | | Making Waves: Two New Exercise Trends | | Crunches, leg lifts, and planks can get tedious and difficult, but now, two new exercise programs are changing the way both the young and the old get in shape. Waving wands or waving ropes, workouts come in many forms. With ropes gone wild, you don't even have to leave the floor. It's a program that incorporates strength, cardio and core work -- with no impact. "The kids get wild with it," Anthony DiLuglio, creator of Ropes Gone Wild told Ivanhoe.
“They work out, and they have fun. It's like play. We are creating play." Diluglio says the concept is based on undulation -- or making wave patterns. He got the idea from an Israeli soldier, "he said the soldiers used to do this to release anxiety out in the field." Diluglio thought it could help out in gym classes around the country, so he combined undulation exercise with push-ups to make kids stronger, physically. "Now, I am strong," participant Sofia Silveira told Ivanhoe. It also made an impact mentally. “Happy because you know you conquered the ropes," Riley Rancourt explained to Ivanhoe. | Conductor David Dworkin is proving seniors can benefit from the power of music and moving. "I can remember certain performances where I was actually tingling," Dworkin explained. Although he retired after more than 50 years in the business, Dworkin was not ready to give up his wand. That's when he decided to spread this mind-body connection to other seniors, calling it conductorcise. Participant Gloria Marshall explained the program to Ivanhoe, "You feel the motion, and of course, the music and the rhythm. It was great." "It made me feel young. It made me feel good," Christian Reiss described. It's part aerobics, and part symphony. "They don't think it's exercise, but they are really increasing their pulse rate," Dworkin described. Whether you're a senior or a junior, making waves can make a difference. Both programs offer training courses, so others can teach in their area. For more information about conductorcise, log on to conductorcise.com. For ropes gone wild, go to www.ropesgonewild.com. SOURCE: Ivanhoe |
| 1-WORKOUT DELIVERY HEALTH NEWS
November, 2009 | | Antioxidants: Bad for Your Health? | | Antioxidants fight off oxidative damage to our body and build up our immune system to keep us healthy, but some researchers say these benefits aren't reason enough to supplement daily. New studies show antioxidants may not be as healthy as we believe. As our bodies create oxygen, reactive oxygen species (ROS) -- or free radicals -- are said to damage our internal organs, increasing risks for diseases including insulin resistance and diabetes. Researchers at Monash University in Australia say in a recent study that this may not be accurate. The researchers believe antioxidant’s effects may actually increase the risk for diabetes. The study found low levels of ROS, specifically hydrogen peroxide, may actually improve your ability to respond to insulin signals. Promotion of insulin response decreases the risk for diabetes. Antioxidants work to prevent such processes. | Lab mice with a deficiency that kept physiological ROS high in their systems didn't become insulin resistant when fed a high-fat diet. When the mice were given antioxidants, they developed signs of diabetes. Tony Tiganis of Monash University was quoted as saying, “In a way, we think there is a delicate balance and that too much of a good thing -- surprise, surprise -- might be bad.” Tiganis recommends healthy people do not take daily antioxidant vitamins, but exercise to naturally promote insulin action. SOURCE: Cell Membrane |
| 1-WORKOUT DELIVERY HEALTH NEWS
October, 2009 | | Silence the Ringing in Your Ears | | Fifty million people live every day with ringing in their ears. It's called tinnitus, and there is no cure. A new treatment could silence the ringing and give thousands of sufferers relief. Dentist George Magulak has been cleaning teeth and filling cavities for 27 years. He spends 200 days a year at the office. That's about 54,000 mouths he's seen up close in his career. "I have never looked back," Dr. Magulak told Ivanhoe. "For me, it's been everything I hoped a career would be." Dr. Magulak was working when he heard a sudden pop in his right ear. "[It was] a classic pop, like a Walt Disney pop," Dr. Magulak said. That's when the ringing began. "Maybe if you lost the picture in the old TVs and you heard that white noise," Dr. Magulak said. George lost his hearing in one ear and now suffers from tinnitus. It's considered more than just an auditory condition. Tinnitus is also neurological because when hearing loss occurs, the brain compensates by internally producing sound. It's also considered a psychological condition because of the stress caused by the constant ringing. There's no known cure, but now audiologists are silencing Dr. Magulak's tinnitus using sound. | "It has soothing music in it matching the resting heart rate," Karrie Slominski, Au.D., an audiologist at Henry Ford Medical Center in Clinton, Mich., told Ivanhoe.h FDA-approved neuromonics sound therapy stimulates the brain to filter out the tinnitus sound. "There's an underlying shower sound in it to help the patients get immediate relief from the ringing so that they can go about their daily business," Dr. Slominski said. The ringing then becomes background noise and not so disturbing. Patients wear the device from two to four hours a day. After six months of treatment, the latest clinical trials show significant symptom reduction for 91 percent of patients. "I noticed right away," Dr. Magulak said. "It was immediate." Although he still hears ringing, Dr. Magulak says it's much quieter now and it doesn't interrupt his life or his work -- and if he needs it, he knows where to go to get some relief. The neuromonics device is only available through prescription and costs about $5,000. Insurance companies don't cover the cost because they consider tinnitus treatments experimental. SOURCE: The Acoustical Society of America |
| 1-WORKOUT DELIVERY HEALTH NEWS
September, 2009 | | Fight Cancer at the Dinner Table | | Cancer is the second leading cause of death, but some experts say the easiest and least expensive way to reduce your risk for the disease is with a healthy diet. Mom always said drink your milk. Now research shows, she was right. A new study shows women who get most of their calcium from low-fat dairy products cut their risk of stomach, esophageal and colon cancers by 23 percent. Experts recommend getting 1,300 milligrams of calcium a day. Foods with vitamin D -- like salmon, eggs and vitamin fortified juices -- also help slow the growth of cancer cells. | "There's been some 17 cancers that may be related to vitamin D deficiencies," Kenneth Cooper, M.D., a preventive medicine physician at the cooper Clinic in Dallas, told Ivanhoe. Adequate vitamin D can cut your risk of breast cancer in half. When preparing your next meal, keep this in mind that the American Institute for Cancer Research recommends filling your plate two-thirds full with fruit, veggies, whole grains and beans. SOURCE: Ivanhoe |
| 1-WORKOUT DELIVERY HEALTH NEWS
August, 2009 | | Hypertension Hampers Blood Flow to the Brain | | Anger may make you red in the face, but new research shows that rush of blood may be cut off by high blood pressure -- posing a potential risk to the brain. The University of Southern California and Cedars-Sinai Medical Center evaluated 30 healthy volunteers (19 to 60 years of age) and 28 patients with high blood pressure (38 to 64 years of age). Participants took part in numerous tasks provoking anger and mental stress involving reading and arithmetic. Researchers used ultrasound imaging to analyze carotid artery reactivity and brain blood flow in response to the mental stress. In the healthy volunteers, mental stress caused vasodilatation and a net increase in brain blood flow. These results were absent in the patients with high blood pressure. | "Inappropriate vasoconstriction, or lack of dilation in response to mental stress in stable coronary heart disease, contributes to the genesis of myocardial ischemia and confers an increased risk in patients with coronary artery disease. " Tasneem Naqvi, M.D., of the University of Southern California and Cedars-Sinai Medical Center, was quoted as saying. "It will be interesting to see whether the lack of mental-stress-induced dilation we found defines subjects at increased risk of future cerebral events." SOURCE: BioMed Central's open access journal, Cardiovascular Ultrasound |
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