You're the life of the party
Outgoing people are 50 percent less likely to develop dementia, according to a recent study of more than 500 men and women age 78 and older from the Karolinska Institutet in Sweden. Participants also described themselves as not easily stressed.
You run for 40 minutes a day
Scientists in California found that middle-aged people who did just that — for a total of about 5 hours per week — lived longer and functioned better physically and cognitively as they got older; the researchers tracked runners and nonrunners for 21 years.
You like raspberries in your oatmeal
Most Americans eat 14 to 17 g of fiber per day; add just 10 g and reduce your risk of dying from heart disease by 17 percent, according to a Netherlands study. Dietary fiber helps reduce total and LDL ("bad") cholesterol, improve insulin sensitivity, and boost weight loss. One easy fix: Top your oatmeal (½ cup dry has 4 g fiber) with 1 cup of raspberries (8 g) and you get 12 g of fiber in just one meal.
You feel 13 years younger than you are
That's what older people in good health said in a recent survey of more than 500 men and women age 70 and older. Feeling youthful is linked to better health and a longer life. It can improve optimism and motivation to overcome challenges, which helps reduce stress and boost your immune system and ultimately lowers your risk of disease."
You embrace techie trends
Learn to Twitter or Skype to help keep brain cells young and healthy. Many of the oldest Americans send e-mails, Google lost friends, and even date online. Researchers say using the latest technology helps keep us not only mentally spry but socially engaged: Stay connected to friends, family, and current events, and you feel vital and relevant.
You started menopause after age 52
Studies show that naturally experiencing it later can mean an increased life span. One reason: Women who go through menopause late have a much lower risk of heart disease.
You make every calorie count
Researchers in St. Louis reported that men and women who limited their daily calories to 1,400 to 2,000 (about 25 percent fewer calories than those who followed a typical 2,000-to 3,000-calorie Western diet) were literally young at heart — their hearts functioned like those of people 15 years younger. It's about not just eating less but getting the most nutrition per calorie. Study subjects stuck to vegetables, whole grains, fat-free milk, and lean meat and nixed white bread, soda, and candy. If you cut empty calories and eat more nutrient-rich foods, your health will improve. To find out how many calories you need to maintain a healthy weight, go to prevention.com/caloriecalculator.
You had a baby later in life
If you got pregnant naturally after age 44, you're about 15 percent less likely to die during any year after age 50 than your friends who had their babies before age 40, reports a recent University of Utah study.
Your pulse beats 15 times in 15 seconds
That equates to 60 beats per minute — or how many times a healthy heart beats at rest. Most people have resting rates between 60 and 100 bpm, though the closer to the lower end of the spectrum, the healthier. A slower pulse means your heart doesn't have to work as hard and could last longer.
You don't snore
Snoring is a major sign of obstructive sleep apnea, a disorder that causes you to stop breathing briefly because throat tissue collapses and blocks your airway. Sleep apnea can cause high blood pressure, memory problems, weight gain, and depression. An 18-year study found that people without OSA were 3 times more likely to live longer than those with severe apnea. If you snore and have excessive daytime drowsiness or mood changes, talk with your doctor about a referral to a sleep center.
You have a (relatively) flat belly after menopause
Women who are too round in the middle are 20 percent more likely to die sooner (even if their body mass index is normal), according to a National Institute on Aging study. At midlife, it takes more effort to keep waists trim because shifting hormones cause most extra weight to settle in the middle.
You get your blood tested for vitamin D levels
For optimal disease protection, we need at least 30 nanograms of vitamin D per milliliter of blood, reports a study in the Archives of Internal Medicine. Nearly 80 percent of Americans have less than that. Vitamin D not only helps bones ward off osteoporosis but may also reduce your risk of cancer, heart disease, and infection. If needed, you can take a daily supplement to get your numbers up. Doctors can measure your levels with a simple blood test, but periodic monitoring may be necessary — vitamin D turns toxic at 100 to 150 ng/mL.
Wednesday, September 2, 2009
Curry ingredient, Vitamin D may fight alzheimer's disease
A combination of curcumin (a compound found in the curry spice turmeric) and vitamin D could help protect against Alzheimer's disease, according to a recent study.
For the study, researchers worked with blood samples from nine people with Alzheimer's disease, one person with mild cognitive impairment, and three healthy subjects. In tests on isolated cells from the blood samples, the scientists discovered that curcumin and vitamin D together helped clear away amyloid beta (a substance that forms the brain plaques associated with Alzheimer's disease).
Past research shows that reseveratrol (a compound found in grapes and red wine) may help reduce levels of amyloid beta as well. Sticking to a healthy diet high in whole foods (especially fruits and vegetables), exercising regularly, and keeping mentally and socially active as you age may also help stave off Alzheimer's disease.
For the study, researchers worked with blood samples from nine people with Alzheimer's disease, one person with mild cognitive impairment, and three healthy subjects. In tests on isolated cells from the blood samples, the scientists discovered that curcumin and vitamin D together helped clear away amyloid beta (a substance that forms the brain plaques associated with Alzheimer's disease).
Past research shows that reseveratrol (a compound found in grapes and red wine) may help reduce levels of amyloid beta as well. Sticking to a healthy diet high in whole foods (especially fruits and vegetables), exercising regularly, and keeping mentally and socially active as you age may also help stave off Alzheimer's disease.
Health tip: Debunking Diabetes myths
The American Diabetes Association debunks some popular myths about the disease:
* You can't "catch" diabetes from someone else.
* Dessert isn't off-limits forever for all diabetics. While eating too many sugary foods is a bad idea, you can have an occasional dessert, especially if you exercise and otherwise eat healthy.
* Eating too much sugar can't "cause" diabetes. The disease stems from genetic and lifestyle factors.
* Carbohydrates and starches (bread, potatoes, pasta) aren't off-limits, but healthy portion sizes are important.
* Diabetics aren't more susceptible to colds and other illnesses.
* Insulin doesn't cause hardening of the arteries or high blood pressure.
* Fruit, while healthy, can't be consumed in huge amounts, since it contains carbohydrates.
* You can't "catch" diabetes from someone else.
* Dessert isn't off-limits forever for all diabetics. While eating too many sugary foods is a bad idea, you can have an occasional dessert, especially if you exercise and otherwise eat healthy.
* Eating too much sugar can't "cause" diabetes. The disease stems from genetic and lifestyle factors.
* Carbohydrates and starches (bread, potatoes, pasta) aren't off-limits, but healthy portion sizes are important.
* Diabetics aren't more susceptible to colds and other illnesses.
* Insulin doesn't cause hardening of the arteries or high blood pressure.
* Fruit, while healthy, can't be consumed in huge amounts, since it contains carbohydrates.
Healthy habits to help prevent Alzheimer's
People may be able to reduce their risk of developing Alzheimer's disease, according to two recently published studies that are the latest in a long line of research. But does that hold for everyone? And by how much can you lower the risk? Here's a look at the facts.
High blood pressure, diabetes, obesity, smoking and high-fat diets have all been associated with increasing one's risk. Last week, a paper in the Journal of the American Medical Assn. reported that people eating a so-called Mediterranean diet and exercising regularly were at lower risk -- by as much as 50%.
And in earlier studies, other lifestyle factors -- such as doing the daily crossword puzzle or other intellectually stimulating activities, maintaining an active social life and getting a college education -- have been associated with lowered Alzheimer's risk.
This is not the first study to suggest that diet and physical activity may be protective. The Mediterranean-type diet "combines several foods and nutrients potentially protective against cognitive dysfunction or dementia, such as fish, monounsaturated fatty acids, vitamins B12 and folate, antioxidants (vitamin E, carotenoids, flavonoids), and moderate amounts of alcohol.
High blood pressure, diabetes, obesity, smoking and high-fat diets have all been associated with increasing one's risk. Last week, a paper in the Journal of the American Medical Assn. reported that people eating a so-called Mediterranean diet and exercising regularly were at lower risk -- by as much as 50%.
And in earlier studies, other lifestyle factors -- such as doing the daily crossword puzzle or other intellectually stimulating activities, maintaining an active social life and getting a college education -- have been associated with lowered Alzheimer's risk.
This is not the first study to suggest that diet and physical activity may be protective. The Mediterranean-type diet "combines several foods and nutrients potentially protective against cognitive dysfunction or dementia, such as fish, monounsaturated fatty acids, vitamins B12 and folate, antioxidants (vitamin E, carotenoids, flavonoids), and moderate amounts of alcohol.
Gear guide: A simple way to measure body fat at home
Product: Sequoia Fitness Warrior Digital Body Mass Caliper and Defender Body Fat Caliper
Pros: Both calipers are an inexpensive, relatively simple way to measure body fat at home. The Warrior is very user-friendly, and it also measures lean body mass.
Cons: With both calipers, you need help from another person to do one of the measurements. Beware faulty battery doors on the Warrior, and good luck figuring out what to do with the aforementioned lean body mass number. As for the Defender, the wheel chart is a little hard to read.
Cost: $27 at Amazon.com for the Warrior; $16 at Amazon.com for the Defender.
Extra tip: For the most accurate results, make sure you’re well hydrated before you take your readings.
It’s true that calipers aren’t the most accurate way to measure body fat (getting a DEXA scan at a lab or hospital is, but it’ll set you back several hundred dollars each time you do it), mostly because the person wielding them might not be doing it exactly right. But really, unless you’re an athlete, does it truly matter if your reading is a couple of percentage points off the mark?
Pros: Both calipers are an inexpensive, relatively simple way to measure body fat at home. The Warrior is very user-friendly, and it also measures lean body mass.
Cons: With both calipers, you need help from another person to do one of the measurements. Beware faulty battery doors on the Warrior, and good luck figuring out what to do with the aforementioned lean body mass number. As for the Defender, the wheel chart is a little hard to read.
Cost: $27 at Amazon.com for the Warrior; $16 at Amazon.com for the Defender.
Extra tip: For the most accurate results, make sure you’re well hydrated before you take your readings.
It’s true that calipers aren’t the most accurate way to measure body fat (getting a DEXA scan at a lab or hospital is, but it’ll set you back several hundred dollars each time you do it), mostly because the person wielding them might not be doing it exactly right. But really, unless you’re an athlete, does it truly matter if your reading is a couple of percentage points off the mark?
Fish oil's heart benefits overwhelming, say docs
Fish oils are so effective at helping protect against heart attacks, they should be taken daily by everyone, say doctors in a new review of the effects of omega-3 fatty acids.
The doctors say their review found that there is now "compelling" evidence that the omega-3 fatty acids in certain fish and other sources not only prevent cardiovascular disease, but may even help treat it.
The strongest evidence of a cardio-protective effect of omega-3s appears in patients with established cardiovascular disease and following a heart attack, with up to a 30 per cent reduction in CV-related death.
Not only can they help heart patients who have already had heart attacks, fish oil can also decrease the risk of atherosclerosis, arrhythmia and sudden cardiac death.
The doctors say their review found that there is now "compelling" evidence that the omega-3 fatty acids in certain fish and other sources not only prevent cardiovascular disease, but may even help treat it.
The strongest evidence of a cardio-protective effect of omega-3s appears in patients with established cardiovascular disease and following a heart attack, with up to a 30 per cent reduction in CV-related death.
Not only can they help heart patients who have already had heart attacks, fish oil can also decrease the risk of atherosclerosis, arrhythmia and sudden cardiac death.
Small move makes tighter abdominal muscles
Slim and tighten your abdominal muscles with this small yet super-effective exercise. Remember to perform these movements with slow, controlled effort. The longer you can hold the "lift," the more benefit you'll receive.
1. Lie on your back on a mat or a padded surface. Place your hands behind your head and raise your legs above your hips. Your knees can bend slightly if your hamstrings are tight.
2. Maintain your balance as you slowly move your arms out in front of you with your palms facing inward. Keep the top of your shoulders pressing down and away from your ears. Raise your sternum without arching your back. Hold this position for three to six breaths.
Tuesday, September 1, 2009
Protect your heart with fresh garlic
Researchers have discovered why freshly crushed garlic protects your heart.
That garlic has health benefits is nothing new. Since at least 1500 BC, healers in China and India have used the odiferous bulb as a blood thinner. Hippocrates, the father of modern medicine, used it to treat cervical cancer. Louis Pasteur reported on garlic’s antibacterial and antifungal powers, which inspired Albert Schweitzer to use it against dysentery in Africa.
But now, a team of researchers from the Cardiovascular Research Center at the University of Connecticut School of Medicine have learned how freshly crushed garlic—as opposed to dried or cooked garlic—protects the heart.
In the study, published in the August 12 issue of the Journal of Agricultural and Food Chemistry, the scientists gave freshly crushed garlic and dried garlic to two groups of lab rats, then studied how well the animals’ hearts recovered from simulated heart attacks. “Both fresh and processed garlic reduced damage from lack of oxygen, but the fresh garlic had a significantly greater effect on restoring good blood flow in the aorta, and it increased pressure in the heart’s left ventricle,” Das says.
Tips for using fresh garlic
The amount of garlic you need to get the heart-healthy benefits is about a clove a day. According to Herbal Therapy & Supplements, a handy guide by herbalists David Winston and Merrily A. Kuhn, RN, PhD, the best way to use garlic is to mince a clove, let it stand 10 to 15 minutes, then mix it with yogurt, applesauce, honey, or some other carrier agent. If you eat some parsley afterward, it will help control garlic breath.
That garlic has health benefits is nothing new. Since at least 1500 BC, healers in China and India have used the odiferous bulb as a blood thinner. Hippocrates, the father of modern medicine, used it to treat cervical cancer. Louis Pasteur reported on garlic’s antibacterial and antifungal powers, which inspired Albert Schweitzer to use it against dysentery in Africa.
But now, a team of researchers from the Cardiovascular Research Center at the University of Connecticut School of Medicine have learned how freshly crushed garlic—as opposed to dried or cooked garlic—protects the heart.
In the study, published in the August 12 issue of the Journal of Agricultural and Food Chemistry, the scientists gave freshly crushed garlic and dried garlic to two groups of lab rats, then studied how well the animals’ hearts recovered from simulated heart attacks. “Both fresh and processed garlic reduced damage from lack of oxygen, but the fresh garlic had a significantly greater effect on restoring good blood flow in the aorta, and it increased pressure in the heart’s left ventricle,” Das says.
Tips for using fresh garlic
The amount of garlic you need to get the heart-healthy benefits is about a clove a day. According to Herbal Therapy & Supplements, a handy guide by herbalists David Winston and Merrily A. Kuhn, RN, PhD, the best way to use garlic is to mince a clove, let it stand 10 to 15 minutes, then mix it with yogurt, applesauce, honey, or some other carrier agent. If you eat some parsley afterward, it will help control garlic breath.
How to boost your metabolism
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When is organic worth the extra cost?
If your family is like most, you'd love to eat organic all the time. And why not? Not very many of us are comfortable with pesticides, many of which were approved decades ago, when smoking was a great idea and seat belts were just a suggestion.
The hormones in our meat and dairy products have many of us worried as well, never mind the antibiotics in feed that might be contributing to antibiotic resistance.
But most of us simply can't afford to go organic all the time -- especially in this economy. For those in small towns, 100 per cent organic is not even an option, with the pickings at local stores slim.
So if you have to make choices, which grocery items are worth the extra money for organic and which aren't?
The Environmental Working Group, a non-profit organization based in Washington, D.C., has come up with a list of the produce items that are most worth buying organic, as well as those that probably aren't because they have such few pesticide residues.
The hormones in our meat and dairy products have many of us worried as well, never mind the antibiotics in feed that might be contributing to antibiotic resistance.
But most of us simply can't afford to go organic all the time -- especially in this economy. For those in small towns, 100 per cent organic is not even an option, with the pickings at local stores slim.
So if you have to make choices, which grocery items are worth the extra money for organic and which aren't?
The Environmental Working Group, a non-profit organization based in Washington, D.C., has come up with a list of the produce items that are most worth buying organic, as well as those that probably aren't because they have such few pesticide residues.
Dirty Dozen Buy these organic | Clean 15 Lowest in pesticides |
|---|---|
| 1. Peaches | 1. Onion |
| 2. Apples | 2. Avocado |
| 3. Sweet bell peppers | 3. Sweet Corn |
| 4. Celery | 4. Pineapple |
| 5. Nectarines | 5. Mango |
| 6. Strawberries | 6. Asparagus |
| 7. Cherries | 7. Sweet Peas |
| 8. Pears | 8. Kiwi |
| 9. Grapes (imported) | 9. Cabbage |
| 10. Spinach | 10. Eggplant |
| 11. Lettuce | 11. Papaya |
| 12. Potatoes | 12. Watermelon |
| 13. Broccoli | |
| 14. Tomato | |
| 15. Watermelon |
Oprah: The costs and benefits of buying organic food
Nutrition isn't the only reason people go organic. Customers don't buy organic produce for what's in it, but for what's not in it.
What's not in organic food, Letton says, are the synthetic pesticides and herbicides used in the process of growing conventional produce. Organic farming relies on crop rotation, green-friendly manure and biological pest control. Rosenthal says the Food Standards Agency study that claims there's no nutritional benefit says nothing about how many potential toxic chemicals are in nonorganic food.
Small Steps
So is it worth it to go organic? According to Rosenthal, consumers can reap the benefits of organic eating by knowing which products are worth the extra cash and which types of conventionally grown produce contain the lowest amounts of pesticides.
The EWG created The Shopper's Guide to Pesticides
, a printable list that ranks pesticide contamination levels for 47 popular fruits and vegetables based on 87,000 tests conducted by the U.S. Department of Agriculture and the Food and Drug Administration. The list contains produce that the EWG recommends you buy organic, as well as those that contain the lowest amount of pesticides and can be purchased in a non-organic state.
Money-Saving Tips
* Buy your items in season. Even organic food is going to be priced cheaper when it's in season, and this advice applies whether you're buying conventionally or organically grown produce.
* Talk to the staff in the produce department of your local grocery store. Ask where the produce comes from, if it's in season and if you can sample it. Make sure you're spending on something worth it.
* Buy things in bulk. At Whole Foods, customers who buy in volume are offered up to a 10 percent discount.
* Buy only as much as you need. Food bought in large portions often goes to waste. If your store offers a bulk bin option, you can take as much or as little as you need, which also means less packaging.
* Make your grocery list and stick to it.
* Compare organic-to-organic prices. In stores where there are less organic items, those items tend to be much more expensive.
What's not in organic food, Letton says, are the synthetic pesticides and herbicides used in the process of growing conventional produce. Organic farming relies on crop rotation, green-friendly manure and biological pest control. Rosenthal says the Food Standards Agency study that claims there's no nutritional benefit says nothing about how many potential toxic chemicals are in nonorganic food.
Small Steps
So is it worth it to go organic? According to Rosenthal, consumers can reap the benefits of organic eating by knowing which products are worth the extra cash and which types of conventionally grown produce contain the lowest amounts of pesticides.
The EWG created The Shopper's Guide to Pesticides
, a printable list that ranks pesticide contamination levels for 47 popular fruits and vegetables based on 87,000 tests conducted by the U.S. Department of Agriculture and the Food and Drug Administration. The list contains produce that the EWG recommends you buy organic, as well as those that contain the lowest amount of pesticides and can be purchased in a non-organic state.Money-Saving Tips
* Buy your items in season. Even organic food is going to be priced cheaper when it's in season, and this advice applies whether you're buying conventionally or organically grown produce.
* Talk to the staff in the produce department of your local grocery store. Ask where the produce comes from, if it's in season and if you can sample it. Make sure you're spending on something worth it.
* Buy things in bulk. At Whole Foods, customers who buy in volume are offered up to a 10 percent discount.
* Buy only as much as you need. Food bought in large portions often goes to waste. If your store offers a bulk bin option, you can take as much or as little as you need, which also means less packaging.
* Make your grocery list and stick to it.
* Compare organic-to-organic prices. In stores where there are less organic items, those items tend to be much more expensive.
How to add strength training to your fitness routine
A good starting point is one set of eight to 12 repetitions ("reps") for eight to 10 different exercises. Make sure your exercises are balanced between upper and lower body muscle groups.
Doing one set of each exercise is highly effective, doesn't take much time and helps keep you dedicated. Concentrate on technique and good body mechanics.
To increase your strength, start to raise the number of reps per set when you can do so comfortably. Then you can increase the number of sets or amount of weight. It may also become easier to decrease the amount of rest between sets or exercises. Talk to your doctor before you increase your activity level.
Basic routines
The American Council on Exercise advises a basic strength-training program that does not use any weights. This program may be a good starting point for healthy beginners and can help keep more experienced exercisers working out while away from home. The routine includes:
* Push-ups
* Crunches
* Pull-ups
* Squats and lunges
* Dips
This routine will benefit most major muscle groups, including:
* Chest and triceps (back of upper arm)
* Abdominals (stomach)
* Biceps (front part of the upper arm)
* Upper back
* Gluteal (buttock)
* Quadriceps (front of the thigh)
* Hamstring (back of the thigh)
As you advance and want to use weights, a group of exercises to consider may include:
* Bench press
* Lat pull down
* Overhead press
* Bicep curl
* Tricep pull down
* Squat
* Leg extension
* Leg curl
* Abdominal crunch
Doing one set of each exercise is highly effective, doesn't take much time and helps keep you dedicated. Concentrate on technique and good body mechanics.
To increase your strength, start to raise the number of reps per set when you can do so comfortably. Then you can increase the number of sets or amount of weight. It may also become easier to decrease the amount of rest between sets or exercises. Talk to your doctor before you increase your activity level.
Basic routines
The American Council on Exercise advises a basic strength-training program that does not use any weights. This program may be a good starting point for healthy beginners and can help keep more experienced exercisers working out while away from home. The routine includes:
* Push-ups
* Crunches
* Pull-ups
* Squats and lunges
* Dips
This routine will benefit most major muscle groups, including:
* Chest and triceps (back of upper arm)
* Abdominals (stomach)
* Biceps (front part of the upper arm)
* Upper back
* Gluteal (buttock)
* Quadriceps (front of the thigh)
* Hamstring (back of the thigh)
As you advance and want to use weights, a group of exercises to consider may include:
* Bench press
* Lat pull down
* Overhead press
* Bicep curl
* Tricep pull down
* Squat
* Leg extension
* Leg curl
* Abdominal crunch
Monday, August 31, 2009
Arm exercises help breast cancer survivors
Breast cancer survivors have been told for years that lifting anything heavy could worsen painful arm swelling. New research suggests just the opposite is true.
The study found that slowly building strength with upper-body weightlifting actually helps relieve some of the arm and hand swelling that affects up to a quarter of breast cancer survivors.
Women who have had radiation to the armpit, or who have had lymph nodes removed to check for cancer, can suffer lymphedema, a buildup of fluids that causes painful swelling of the arms or hands. The symptoms arise because the body uses lymph glands to help drain fluid.
Doctors have typically advised women to avoid using the affected arm to lift anything heavier than 15 pounds or so (6.8 kg), for fear of making the condition worse.
But in a study published this week in the New England Journal of Medicine, Kathryn Schmitz of the University of Pennsylvania School of Medicine found that women who did a twice weekly weightlifting workout while wearing a compression garment had less arm pain and swelling.
The study found that slowly building strength with upper-body weightlifting actually helps relieve some of the arm and hand swelling that affects up to a quarter of breast cancer survivors.
Women who have had radiation to the armpit, or who have had lymph nodes removed to check for cancer, can suffer lymphedema, a buildup of fluids that causes painful swelling of the arms or hands. The symptoms arise because the body uses lymph glands to help drain fluid.
Doctors have typically advised women to avoid using the affected arm to lift anything heavier than 15 pounds or so (6.8 kg), for fear of making the condition worse.
But in a study published this week in the New England Journal of Medicine, Kathryn Schmitz of the University of Pennsylvania School of Medicine found that women who did a twice weekly weightlifting workout while wearing a compression garment had less arm pain and swelling.
Exercise program helps ease arthritis pain
Combining weight training, flexibility exercises, aerobics and education, the Fit and Strong program is helping senior arthritis patients regain mobility and, for some like Oleksy, wean themselves from their dependence on medications.
Developed by Susan Hughes, director of the Center for Research on Health and Aging at the University of Illinois at Chicago, the eight-week program concentrates on the lower extremities -- a sore spot for many arthritis patients -- using ankle weights, exercise bands and treadmills.
"The strength training using the ankle weights is a unique feature of our program," said Pankaja Desai, project manager of Fit and Strong. "We've found that the weights actually strengthen the muscles in the lower extremities, which help release the pressure on the joints. People rely less on the joints and more on the muscles."
Developed by Susan Hughes, director of the Center for Research on Health and Aging at the University of Illinois at Chicago, the eight-week program concentrates on the lower extremities -- a sore spot for many arthritis patients -- using ankle weights, exercise bands and treadmills.
"The strength training using the ankle weights is a unique feature of our program," said Pankaja Desai, project manager of Fit and Strong. "We've found that the weights actually strengthen the muscles in the lower extremities, which help release the pressure on the joints. People rely less on the joints and more on the muscles."
Exercise, mediterranean diet cuts Alzheimer’s risk
Lots of exercise, combined with eating a diet rich in fish, fruits and vegetables, may lower a person’s chance of developing Alzheimer’s disease, a study by Columbia University Medical Center in New York found.
Those who adhered most closely to the Mediterranean diet and were the most physically active had about a 60 percent lower risk of developing the disease compared with those who didn’t follow the diet or exercise, according to research today in the Journal of the American Medical Association. The study found the overall risk for getting Alzheimer’s was 9 percent for those who combined the most exercise and healthiest eating compared with 21 percent for the least.
Solutions to Alzheimer’s
“This study is important because it shows that people may be able to alter their risk of developing Alzheimer’s by modifying their lifestyle through diet and exercise,” said Nikolaos Scarmeas, the lead author of the Columbia University Medical Center study, in a statement. “We know that some part of Alzheimer’s is related to genetic changes and as time goes on we discover more and more of these changes. But it is also possible that non-genetic changes, including lifestyle and behavior, may also be affecting our brain health.”
Reduced Risk
Eating healthy foods may lower a person’s risk of cardiovascular disease factors such as diabetes, high blood pressure and stroke, all of which may play a role in developing Alzheimer’s disease. Exercising may protect nerve cells and enhance nerve cell repair, as well as reduce inflammation in the body.
Lifestyle Behavior
The researchers found that those who were very physically active had about a 33 percent reduced risk of Alzheimer’s compared with those who didn’t exercise at all. Those who adhered the most to a Mediterranean-style diet had a 40 percent reduced risk of the disease compared with those who didn’t eat much healthy food. People who combined the healthiest eating habits with the most exercise reduced their risk even more.
Those who adhered most closely to the Mediterranean diet and were the most physically active had about a 60 percent lower risk of developing the disease compared with those who didn’t follow the diet or exercise, according to research today in the Journal of the American Medical Association. The study found the overall risk for getting Alzheimer’s was 9 percent for those who combined the most exercise and healthiest eating compared with 21 percent for the least.
Solutions to Alzheimer’s
“This study is important because it shows that people may be able to alter their risk of developing Alzheimer’s by modifying their lifestyle through diet and exercise,” said Nikolaos Scarmeas, the lead author of the Columbia University Medical Center study, in a statement. “We know that some part of Alzheimer’s is related to genetic changes and as time goes on we discover more and more of these changes. But it is also possible that non-genetic changes, including lifestyle and behavior, may also be affecting our brain health.”
Reduced Risk
Eating healthy foods may lower a person’s risk of cardiovascular disease factors such as diabetes, high blood pressure and stroke, all of which may play a role in developing Alzheimer’s disease. Exercising may protect nerve cells and enhance nerve cell repair, as well as reduce inflammation in the body.
Lifestyle Behavior
The researchers found that those who were very physically active had about a 33 percent reduced risk of Alzheimer’s compared with those who didn’t exercise at all. Those who adhered the most to a Mediterranean-style diet had a 40 percent reduced risk of the disease compared with those who didn’t eat much healthy food. People who combined the healthiest eating habits with the most exercise reduced their risk even more.
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