My Plantcentric Journey

Posts tagged ‘exercise’

This is Why We Plank

Happy New Year Everybody!

This is one of the top posts on my blog, so I thought this was a great time to repost.   Laura

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New Study: Multivitamins for Men Lowered Cancer Risk But Failed to Prevent Heart Problems

A new study yields that multivitamins for men lowered their cancer risk, but failed to prevent heart problems. It’s important to remember no vitamin can make up for not exercising and not eating well!!

Dr. Suzanne Steinbaum

How to Handle a Cancer Diagnosis

You may have an illness — but you’re still you

You’ve just been diagnosed with cancer and your world’s turned upside down. You’re scared and overwhelmed. Suddenly your new identity is … cancer patient.

That’s not true. You’re still you.

Don’t let cancer define you. You are not the disease. It’s so easy to define yourself as a cancer patient instead of remembering who you are and what your goals are. You’re the same person you always were.

To help you retain your sense of self, it’s important to keep doing the same things you’re accustomed to doing.

For example, if you exercise, continue to do so. If you’re the sort who works out on a treadmill or a bicycle every single day, keep doing it — or you’re going to go nuts if you can’t keep up the exercise regimen you’re used to. Check with your doctor first to make sure exercise is OK within the context of your cancer.

If you’re used to going out to dinner with friends or your spouse, keep doing it, again checking with your doctor first.

Here are a few other steps that will help you make the transition and get a sense of control after a cancer diagnosis:

First, get a second opinion. Some cancers have to be treated immediately. But many don’t, which gives you more time to think about treatment options. Go to specialists for your particular form of cancer, and find the absolute best therapy for you.

Don’t be shy about asking for help. Have a friend or family member go with you to the doctor’s office. Some people say, “When I go to the doctor my mind goes absolutely blank.” An extra brain and extra set of ears will help you hear what is going on — and process the information afterward.

Keep up with routine maintenance. Along with seeing your oncologist, continue to go to your primary care physician for routine cancer screening. Your body has already proven it can get cancer, so remember to keep screening for cancer after you’ve beaten the one you already have.

And do your best to try to be the person you’ve always been. You’re much, much more than an illness.

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 Mikkael Sekeres, MD, MS has more than a decade of medical experience in medical oncology and hematology. He is the Director of the Leukemia Program at Cleveland Clinic’s Taussig Cancer Institute.

http://health.clevelandclinic.org/2012/07/how-to-handle-a-cancer-diagnosis/

Physical Inactivity Kills! … As Much as Smoking Men’s Fitness

Premature deaths and obesity in the world are due, in part, to sedentary lifestyles.

Almost half of the people in the U.S. are lazy slobs, but they’re no longer alone. Other countries are catching up, adopting a sedentary American lifestyle that’s responsible for premature deaths around the world.

It’s not easy being a couch potato, but it’s clearly dangerous to your health. A series of new studies and commentaries published in The Lancet, though, show that physical inactivity is a problem that knows no borders.

If you work out regularly, you may think being sedentary means sitting down to drink water between sets, but most government guidelines say that physical inactivity is anything less than:

Adults: 150 minutes of walking or moderate physical activity per week Teens: one hour of moderate to vigorous exercise a day

Based upon these, the U.S. is a leader in sloth, with 43.3 percent of Americans failing to meet even those modest goals for physical activity. The rest of the world is catching up, though—with 24.8 percent of people sedentary in Europe, 30 percent in Russia and the Middle East, and 27 percent in Africa.

Globally, 31.1 percent of the world’s population moves too little to stay healthy, amounting to 1.5 billion people. Teenagers (13 to 15 years old) fare even worse. Over 80 percent of the up-and-coming generation moves about as much as a snail.

Researchers linked this pandemic of physical inactivity to heart disease, type 2 diabetes, and breast and colon cancer. In all, sedentary lifestyles lead to an estimated 5.3 million premature deaths a year worldwide, right up there with smoking.

Researchers propose several ways to tackle obesity in the world by encouraging people to get moving, from more parks and bike lanes to paying people to exercise. Personal responsibility, though, along with admitting that the couch can be deadly, may be the best way to save the world from physical inactivity.

http://m.mensfitness.com/leisure/physical-inactivity-kills-%E2%80%A6-as-much-as-smoking?utm_medium=referral&utm_source=pulsenews

Is Belly Fat the Worst Kind of Fat?

by Emily Milam

While excess belly fat may allow for a more impressive splash when flopping into the pool, it also packs some not so stellar abilities, like leading to higher cholesterol levels and increased risks for cardiovascular disease[1][2]. What’s more, belly fat — also known as visceral fat, abdominal fat, or central adiposity — can lead to type 2 diabetes, a disease that causes blood sugar levels to rise dangerously high[3]. The good news? Some types of midsection weight are less worrisome than others.

Tubby Tummies — Why It Matters

Belly

Photo by Jess Ivy

So why aren’t jelly bellies and thunder thighs equally bad? Of course, excess fat anywhereon the body can contribute to cardiovascular disease and diabetes, but not all fat is created equal: Geography matters[4].

Abdominal fat is stored in two different ways. First, there is subcutaneous fat (the pinchable stuff!), which sits between the skin and the abdominal wall. This fat is more of a holding tank for extra calories, and is less of a health threat since it does not directly surround organs and the blood vessels that keep them healthy[5]Visceral fat, however, sits deeper in the stomach and blankets the abdominal organs[6]. Now, everyone has some amount of visceral fat, but concerns surface when this inner fat exceeds normal levels. In some cases, the fat can invade the organs themselves (a common occurrence in the liver)[7]The organ-swaddling visceral fat negatively affects organ function and integrity by increasing inflammation, clogging blood supplies (which prevents nutrient and oxygen delivery to organs), and eventually causing insulin resistance. Insulin resistance, a pre-cursor to diabetes, is a condition by which the body’s muscle, fat, and liver no longer respond properly to circulating insulin supplies[8]. This means that insulin — a hormone made in the pancreas that tells glucose to enter the body’s cells to fulfill their energy needs — can’t do its job. The result? The body’s cells starve while the excess glucose accumulates in the blood, ultimately damaging organs and vessels throughout the body. What’s more, visceral fat cells also produces hormones that regulate weight and appetite, sometimes leading to further weight gain or increased feelings of hunger[9].

Getting Waisted — The Answer/Debate

They say America is a melting pot, but let’s think of it as a fruit basket. Different body shapes are associated with each gender and type of fat[10]Pear-shaped women have more padding around the butt and thighs (hence, apple bottom jeans — not be confused with apple shape!). These areas harbor mostly subcutaneous fat. Apple-shaped men and women, or those with fat around the middle, have more visceral fat (the dangerous kind). Banana-shaped are relatively thin throughout, or have a more equal distribution of fat. And we can’t forget beer bellies! Beer guzzlers beware — tummies full of Budweiser also count as dangerous visceral fat[11][12].

While calculating body mass index (BMI) is a helpful tool to assess the overall health of an individual’s weight, determining a waist-to-hip ratio with a measuring tape is a better method to pinpoint belly fat[13]Calculate waist-to-hip ratio by dividing the waist’s circumference at its narrowest point (use the belly button as a guide) by the hips’ circumference at their widest points (near the top of the bony protrusions). Ratios of 0.8 and below are healthy, and those above 0.8 suggest an increased risk for heart disease and diabetes. Some studies have found waist circumference to be a better determinant and to better express the amount of belly fat present[14]. Measure waist circumference at the spot right above the hip bones right afer breathing out. Risk for developing obesity-related health problems (like cardiovascular disease) increases in women with waists larger than 35 inches and in men with a circumference large than 40 inches.

Ready to battle the bulge? Thankfully, visceral fat typically surrenders to diet and exercise. Trim the fat with the four pillars of a healthy middle: exercise, diet, sleep, and stress management. While core exercises such as the plank and crunches will firm up abs, they won’t blast the belly fat that lies underneath. Instead, try moderate or vigorous intensity aerobic activity — recent research suggests that sprinting is the best way to lose the love handles[15][16][17]. Complement aerobics with diets low in saturated fat, cholesterol, and carbohydrates (beer lovers, beware), and considerprotein-rich meals and low-fat snacks[18]. And don’t forget to manage life stressors and catch plenty of Zzzs — increased cortisol levels (the stress hormone) and lack of sleep are both tied to abdominal weight gain[19][20].

The Takeaway

Belly (aka visceral) fat can be more harmful than other types in terms of leading to bigger health issues. The good news? It also surrenders more easily to improved fitness and diet than other types!

This article was read and approved by Greatist experts Sherry Pagoto and Lisa Moskovitz

What do you think about the debate between BMI or waist circumference being the better determinant of health risks? Join the conversation in the comments section below! 

Works Cited

  1. Visceral fat positively correlates with cholesterol synthesis in dyslipidaemic patients. Lupattelli, G., Pirro, M., Mannarino, M. et al. Internal Medicine, Angiology and Atherosclerosis, Department of Clinical and Experimental Medicine, University of Perugia, Italy. European Journal of Clinical Investigation, 2012 Feb;42(2):164-70. []
  2. Cardiovascular disease under the influence of excess visceral fat. Despres, J. Québec Heart Institute, Québec, QC, Canada. Critical Pathways in Cardiology, 2007 Jun;6(2):51-9. []
  3. Insulin resistance and body fat distribution. Yamashita, S., Nakamura, T., Shimomura, I., et al. Second Department of Internal Medicine, Osaka University Medical School, Japan. Diabetes Care, 1996 Mar;19(3):287-91. []
  4. Abdominal visceral and subcutaneous adipose tissue compartments: association with metabolic risk factors in the Framingham Heart Study. Fox, C., Massaro, J., Hoffman, U., et al. National Heart, Lung and Blood Institute’s Framingham Heart Study, Framingham, Mass, USA. Circulation,  2007 Jul 3;116(1):39-48. []
  5. Beneficial effects of subcutaneous fat transplantation on metabolism. Tran, T., Yamamoto, Y., Gesta, S. et al. Joslin Diabetes Center and Harvard Medical School, Boston, MA. Cell Metabolism, 2008 May;7(5):410-20. []
  6. Metabolic obesity: the paradox between visceral and subcutaneous fat. Hamdy, O., Porramatikul, S., Al-Ozairi, E. Joslin Diabetes Center, Harvard Medical School, Boston, MA, USA. Current Diabetes Review, 2006 Nov;2(4):367-73. []
  7. Obesity, Visceral Fat, and NAFLD: Querying the Role of Adipokines in the Progression of Nonalcoholic Fatty Liver Disease. Mirza, M. SpR Surgery, Ninewells Hospital, Dundee, UK. ISRN Gastroenterology, 2011;2011:592404. []
  8. Brown fat lipoatrophy and increased visceral adiposity through a concerted adipocytokines overexpression induces vascular insulin resistance and dysfunction. Gomez-Hernandez, A., Otero, Y., de las Heras, N., et al. Biochemistry and Molecular Biology Department, School of Pharmacy, Complutense University of Madrid, Madrid, Spain. Endocrinology, 2012 Mar;153(3):1242-55. []
  9. Adipose tissue as an endocrine organ. Galic, S., Oakhill, J., and Steinberg, G. St. Vincent’s Institute of Medical Research and Department of Medicine, University of Melbourne, Melbourne, Victoria, Australia. Molecular and Cellular Endocrinology, 2010 Mar 25;316(2):129-39. []
  10. A weight shape index for assessing risk of disease in 44,820 women. Rimm, A., Hartz, A., and Fischer, M. Department of Medicine, Medical College of Wisconsin, Milwaukee. Journal of Clinical Epidemiology, 1988;41(5):459-65. []
  11. The association of lifetime alcohol use with measures of abdominal and general adiposity in a large-scale European cohort. Bergmann, M., Schutze, M., Steffen, A., et al. Department of Epidemiology, German Institute of Human Nutrition Potsdam-Rehbrücke, Nuthetal, Germany. European Journal of Clinical Nutrition, 2011 Oct;65(10):1079-87. []
  12. Relationship of abdominal obesity with alcohol consumption at population scale. Scroder, H., Morales-Molina, J., Bermejo, S., et al. Lipids and Cardiovascular Epidemiology Research Unit, Institut Municipal d’Investigació Mèdica, Barcelona, Spain. European Journal of Nutrition, 2007 Oct;46(7):369-76. []
  13. Body mass index, waist circumference and waist:hip ratio as predictors of cardiovascular risk–a review of the literature. Huxley, R., Mendis, S., Zhelezyakov, E., et al. Renal and Metabolic Division, The George Institute for International Health, The University of Sydney, Sydney, Australia. European Journal of Clinical Nutrition, 2010 Jan;64(1):16-22. []
  14. Waist circumference in children and adolescents correlate with metabolic syndrome and fat deposits in young adults. Spolidoro, JV, Pitrez Filho, ML, Vargas LT, et al. Medical School of the Pontifficia Universidade Catolica do RS, Moinhos de Vento Hospital, Porto Alegre, Brazil. Clinical Nutrition, 2012 Jul 28. []
  15. A systematic review and meta-analysis of the effect of aerobic vs. resistance exercise training on visceral fat. Ismail, I., Keating, S., Baker, M., et al. Discipline of Exercise and Sport Science, University of Sydney, Sydney, New South Wales, Australia. Obesity Reviews, 2012 Jan;13(1):68-91. []
  16. Effects of aerobic vs. resistance training on visceral and liver fat stores, liver enzymes, and insulin resistance by HOMA in overweight adults from STRRIDE AT/RT. Slentz, C., Bateman, L., Willis, L., et al. Div. of Cardiology, Dept. of Medicine, Duke Univ. Medical Center, Durham, NC, USA. American Journal of Physiology: Endocrinology and Metabolism, 2011 Nov;301(5):E1033-9. []
  17. The effect of high-intensity intermittent exercise on body composition of overweight young males. Heydari, M., Freund, J., Boutcher, S.H. School of Medical Sciences, Faculty of Medicine, University of New South Wales, Sydney, Australia. Journal of Obesity, 2012;2012:480467. []
  18. Relationship between bread consumption, body weight, and abdominal fat distribution: evidence from epidemiological studies. Bautista-Castano, I. and Serra-Marjem, L. Department of Clinical Sciences, University of Las Palmas de Gran Canaria, Las Palmas de Gran Canaria, Spain. Nutrition Reviews, 2012 Apr;70(4):218-33. []
  19. Stress-induced cortisol response and fat distribution in women. Moyer, A., Rodin, J., Grilo, C., et al. Department of Psychology, Yale University, New Haven, CT, USA. Obesity Research, 1994 May;2(3):255-62. []
  20. Obesity and metabolic syndrome: Association with chronodisruption, sleep deprivation, and melatonin suppression. Reiter, R., Tan, D., Korkmaz, A., et al. Department of Cellular and Structural Biology, UT Health Science Center , San Antonio, Texas USA. Annals of Medicine, 2011 Jun 13. []

http://greatist.com/health/belly-fat-worst-kind/?utm_source=pulsenews&utm_medium=referral&utm_campaign=Feed%3A+greatist+%28Greatist+-+Health+and+Fitness+Articles%2C+News%2C+and+Tips%29

Kidney Stone Rate Doubles

Another by product of the obesity epidemic.

By MyHealthNewsDaily

Kidney stones are nearly twice as common now as they were in the early 1990s, according to a new study.

In 1994, one in 20 people in the U.S. had kidney stones, in the years between 2007 and 2010, the rate was one in 11.

“While we expected the prevalence of kidney stones to increase, the size of the increase was surprising,” says study researcher Dr. Charles Scales Jr., a urologist at the David Geffen School of Medicine at the University of California, Los Angeles.

Additionally, the researchers found that people with obesity, diabetes or gout were more likely than healthy people to be diagnosed with kidney stones.

While kidney stones can be treated, they can also be prevented by eating a healthy balanced diet and getting plenty of exercise, researchers said. Doctors should shift their focus to prevention, especially now that more people in the U.S. are facing the condition, researchers said.

“People should consider the increased risk of kidney stones as another reason to maintain a healthy lifestyle and body weight,” said researcher Dr. Christopher Saigal, associate professor of urology at the UCLA medical school.

The study used data on 12,000 people collected during the National Health and Nutrition Examination Survey, an ongoing study conducted by the Centers for Disease Control and Prevention. Survey participants answer questionnaires, and undergo physical exams.

The study was released online and will appear in the July issue of the journal European Urology.

http://vitals.msnbc.msn.com/_news/2012/05/27/11906420-kidney-stone-rate-doubles-in-last-16-years?lite

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