Exercise Stops The Mitochondrial Aging Process In Its Tracks

New research published in the American Journal of Physiology indicates that exercise may minimize, and even reverse, age-associated declines in mitochondrial function.[1]  This has wide-ranging implications, as the health of the mitochondria intimately affect every cell, tissue and organ within the human body.

Mitochondria are known as the “powerhouse” of the cell because they are responsible for producing the body’s primary source of chemical energy: adenosine triphosphate (ATP), but they are also intimately involved in a wide range of other indispensable cellular functions, e.g. neurotransmitter, hormone and RNA/DNA production, which is all the more fascinating considering that they have their own bacteria-like DNA ring completely foreign to our own.

As we age, mitochondrial density (the number of mitochondria per cell), and mitochondrial quality (its genetic and structural integrity) decline.  While this is a natural process, it can be greatly accelerated as a result of excessive stress, environmental radiation and chemical exposures (including pharmaceutical drugs), nutritional deficiencies, imbalances and/or incompatibilities, and mitochondrial DNA defects inherited maternally.

In the new study titled, “Age-associated Declines in Mitochondrial Biogenesis and Protein Quality Control Factors are Minimized by Exercise Training,” researchers found animals that underwent exercise training, consisting of treadmill running at 60% of the initial VO2max (also known as maximal aerobic capacity, which is the maximum capacity of an individual’s body to transport and use oxygen during incremental exercise), “…reversed or attenuated significant age-associated (detrimental) declines in mitochondrial mass,” as well as a wide range of additional age-associated mitochondrial changes, e.g. SIRT1 activity, AMPK, COX 4, etc.

The researchers summarized their conclusions:

“Exercise training also decreased the gap between young and old animals in other measured parameters including NRF1, TFAM, Fis1, Mfn1 and polynucleotide phosphorylase (PNPase) levels. We conclude that exercise training can help minimize detrimental skeletal muscle aging deficits by improving mitochondrial protein quality control and biogenesis.“

Mitochondrial biogenesis is the process by which new mitochondria are formed in the cell, and it is generally believed that the higher the mitochondrial copy number (or mitochondrial mass) the more protective it is for the cell.  Most of the research in the past 40 years has been performed on muscle mitochondria, which are believed to confer greater resistance to fatigue and strength. The muscle cell type with the highest mitochondrial density is cardiac muscle – because the heart never stops working – which may have as high as 10-100 times more mitochondria per cell versus skeletal muscle (approximately 50 vs. 5,000). This is also why statin drugs like Lipitor (atorvastin), which reduce heart mitochondrial function,[2] are so illogical for the primary prevention of heart disease; a disease which is certainly not caused by a lack of drugs. The well-known myotoxicity (muscle-damaging) properties of this chemical class of drugs may be primarily caused by their fatal disruption of mitochondrial function, and may explain why statins have been linked to such a broad range of pathologies, numbering over 300 on our database alone.

This is not, in fact, the first study showing exercise-induced mitochondrial biogenesis. A 2011 study published in the Journal of Applied Physiology showed that exercise training increased mitochondrial biogenesis in the brains of mice, which opened the door to the possibility that exercise may reduce or reverse age-associated declines in cognitive function, especially those related to inactivity.[3]

Another more recent study published in the journal Neuroscience (Jan. 2012) titled, “Exercise induces mitochondrial biogenesis after brain ischemia in rats,” found that “…exercise can promote mitochondrial biogenesis after ischemic injury [associated with stroke], which may serve as a novel component of exercise-induced repair mechanisms of the brain.”[4]

Finally, a 2011 study published in the journal Applied Physiology, Nutrition and Metabolism, reviewed the role of exercise training in inducing mitochondrial biogenesis in tissues beyond that of skeletal muscle, namely, adipose tissue, liver, brain and kidney.[5]

Exercise, of course, is another way of saying intentionally moving our bodies – something which increasingly, in a world of mechanization and technological extension and/or substitution of bodily functions (transhumanism?), is performed regularly only rarely by the majority of the world’s industrialized populations.

The saying “move it or lose” speaks volumes to what is implied by the research on mitochondrial biogenesis, or conversely, the mitochondrial degeneration implied by lack of exercise.  In other words, exercise may not be so much a ‘magic bullet’ that we apply to disease like we would a palliative drug. Although we have indexed over 80 “diseases” which appear to be prevented or improved with exercise, another way of putting it is: 80+ “diseases” may be caused by exercise deficiency, i.e. daily, moderate-to-intense physical exertion, may be a default, necessary state of the body in order to produce or maintain health. This is, after all, the very meaning of re-generation, which is the truly the default moment-to-moment state of our body, and the implied meaning of “re-creational” activities.

In closing, there are a few natural substances which may enhance mitochondrial biogenesis, but please remember there is no “magic bullet” superior to a truly healthy diet, lifestyle and attitude:

• Grape polyphenols: Shown to increase muscle mitochondrial biogenesis and decrease age-associated muscle atrophy in aged rats.[6]


• Acai berry: While I am truly fatigued by the acai-berry hype that has proliferated like a virus with the typical multi-level-marketing intensity over the past few years, it has been studied in the fruit fly model to promote healthy aging and reducing oxidative stress, while measurably increasing transcript levels of genes involved in mitochondrial biogenesis.[7]


• Resveratrol: It has been shown to induce mitochondrial biogenesis in a rat model.[8]


• Quercetin: Shown to increase brain and muscle mitochondrial biogenesis and exercise tolerance in an animal model.[9]

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[1] Age-associated Declines in Mitochondrial Biogenesis and Protein Quality Control Factors are Minimized by Exercise Training. Am J Physiol Regul Integr Comp Physiol. 2012 May 9. Epub 2012 May 9. PMID: 22573103

[2] Effects of atorvastatin on heart mitochondrial function and coenzyme Q content in the experiment. Bratisl Lek Listy. 2011 ;112(11):603-4. PMID: 22180983

[3] Exercise Training Increases Mitochondrial Biogenesis in the Brain. J Appl Physiol. 2011 Aug 4. Epub 2011 Aug 4. PMID: 21817111

[4] Exercise induces mitochondrial biogenesis after brain ischemia in rats. Neuroscience. 2012 Jan 8. Epub 2012 Jan 8. PMID: 22266265

[5] Skeletal muscle and beyond: the role of exercise as a mediator of systemic mitochondrial biogenesis. Appl Physiol Nutr Metab. 2011 Sep 2. Epub 2011 Sep 2. PMID: 21888528

[6] Polyphenols decreased liver NADPH oxidase activity, increased muscle mitochondrial biogenesis and decreased gastrocnemius age-dependent autophagy in aged rats. Free Radic Res. 2012 May 18. Epub 2012 May 18. PMID: 22607117

[7] A botanical containing freeze dried açai pulp promotes healthy aging and reduces oxidative damage in sod1 knockdown flies. Age (Dordr). 2012 May 26. Epub 2012 May 26. PMID: 22639178

[8]  Resveratrol induces mitochondrial biogenesis and ameliorates Ang II-induced cardiac remodeling in transgenic Blood Press. 2010 Jun;19(3):196-205. PMID: 20429690 rats harboring human renin and angiotensinogen genes.

[9] Quercetin increases brain and muscle mitochondrial biogenesis and exercise tolerance. Am J Physiol Regul Integr Comp Physiol. 2009 Apr;296(4):R1071-7. Epub 2009 Feb 11. PMID: 19211721

© April 14, 2018 GreenMedInfo LLC. This work is reproduced and distributed with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here http://www.greenmedinfo.com/greenmed/newsletter.

The post Exercise Stops The Mitochondrial Aging Process In Its Tracks appeared first on The Sleuth Journal.

Why I Stopped Lifting Weights At The Gym And Do This Instead (VIDEO)

Health and fitness are important parts of life, and are part of a mindset that I make sure is part of my day every day – even if that means just having an active rest day. I believe the body requires exercise every day. For a while I used to lift weights at a gym, but then that changed for me and I want to share some info about why I chose to leave that behind.

It’s not that there is anything wrong with lifting weights at the gym or at home, as there are multiple ways to “get results” in the fitness world. But I believe it comes down to enjoying something and asking what you want from your exercise. For me, right now, I use a combination of training styles, with calisthenics as the focus. With calisthenics (body-weight training) you can get all the same results as weight-lifting, become very strong, and build a truly firm foundation, while lowering your risk of injury significantly compared to weight-lifting.

Calisthenics (Body-Weight Training)

I, along with many others, strongly believe that calisthenics is the future of fitness. It’s already taken off in some countries and is now showing its spark here in Western culture -and for good reason. Many people I talk to lately seems to be looking for something different, as if they are bored of the same old gym/weight routine just as I was. It also seems people want to have more fun when they work out.

Calisthenics is about functional strength, natural looking bodies, free workouts, creativity, self-mastery, and healthy routines. It is also something many people can do. I believe that in general we are moving in this direction because times change, our minds change, and things seem to be shifting towards a more natural way of being, which means getting out of repetitive cycles.

Why I Left The Gym

I worked out at the gym for years and was lifting heavy. Did it work? Absolutely, I got plenty of muscle and gained strength. Exercising was part of my routine in high school, as I was inspired by a kinesiology course I took where I learned all about the body, muscles, nutrition, and how to work out to get results.

But I noticed that I started to get tight, I wasn’t flexible, and it was easy, even with proper form, to irritate joints when lifting heavier weights. I didn’t feel my whole body was getting strong either, just in certain parts doing specific things. Plus, I didn’t like the gym and lifting weights – the vibe, the repetition, the lack of creativity, the people so focused on hyping themselves up, looking at themselves in the mirror all day – it simply wasn’t for me. My goals were never about impressing people with my body. I wanted to be healthy, have functional strength, enjoy movement, have healthy joints, build strong neurological connections to my body, and exercise in an environment I liked.

Functional strength is strength that you utilize in everyday tasks. It also goes along with a lot of natural body movements. What I noticed in my experience from weight lifting was that I could get stronger at certain exercises yet I didn’t notice much functional strength increases versus training calisthenics. This was further illustrated to me when I would train my back and shoulders like crazy with weights, yet could only do a small amount of pull-ups. Weight-lifting often trains very localized muscles, whereas with calisthenics it’s more of a full-body workout. This was probably one of the most noticeable differences for me, I was gaining strength throughout my whole body in areas that don’t get touched by weight-lifting. Plus, doing calisthenics and avoiding weights healed injuries that I had struggled with for years.

Coming from a point of having my back and core heavily injured, this was a huge transformation for me. The photo below is of me after only 3 months of calisthenics training. My form for this “human flag” is not perfect yet in this picture, but it’s not far off. Three months later (today), I can now hold that same move with straight arms and flatter legs.

Get inspiring tips and information about how I achieved this exercise and to get out of the gym and into nature! CLICK HERE

Choosing A Workout That’s Right For You

First off, don’t let anyone tell you what routine you should be doing or what workout methods are best. You have to do what’s right for you, and being aware of your options will empower you. If you don’t enjoy your workouts, then you will have a hard time with motivation and in general you will be forcing yourself to do something you don’t like. Find what works for you, calisthenics is only one option out of many.

For me, getting out of the gym and into outdoor calisthenic workouts made me LOVE my workouts. Compared to when I used to lift weights, I’ve never felt this good. I’m stronger and more flexible than I have ever been. My mind and body connection is through the roof and even though my goals are health related, the appearance of my body is the same as when I used to lift heavy, except now my muscles are longer and my body isn’t puffy and bloated. I also don’t need to go through bulk up phases and then slim down phases because my nutrition choice is a sustainable lifestyle versus being strictly fast-goal oriented.

Currently I do a mix of calisthenics and yoga. I add in sports and active rest time on days where I don’t work out. Don’t be afraid to use multiple workout methods and switch things up. It seems we often get afraid that as soon as we stop working out we’ll deflate. If that’s happening to you, you’re probably not building sustainable muscle.

Focusing totally on body image is a mindset I truly believe Western culture struggles with greatly; we are obsessed with physical results and short-term results. We’ll do anything to be a “hunk,” even if it’s not healthy for us. When you take the ego away and go for what’s a true healthy choice for you –  for mind, spirit, and body – your choices and goals become very different, and your results do too.

Check Your Mindset & Goals

So is calisthenics for you? You answer that question yourself. What appeals to you? What do you want your lifestyle to look like? What do you like doing when you work out? You have to enjoy it! There’s no wrong answer.

If you want to be a body builder, and have that huge body, maybe compete in competitions, or be a power lifter (a couple reps of a ton of weight), then you will need to lift weights simply because you have to stress your body to incredible levels to get those results. You also have to eat in a specific manner to get those results and to be honest, much of the diet advice you get from these types of athletes is not all that healthy for you long-term.

If you are looking for a lot of functional strength, solid bone, and ligament health, good cardiovascular fitness, or a toned, muscular looking body, calisthenics will give you all of that.

One myth you hear a lot is that you can’t build muscle mass or get good results with calisthenics, but this isn’t true at all. You will gain a lot of strength and size, and be in great shape just as anyone working out at a gym does. There are easy exercises and tough exercises, and many of weight lifters have trouble performing some of them. Your body is your weight, so it’s not like you are not lifting weight, there’s just no added weight. You’d be surprised how hard many of these exercises are and how well they work any other body part, without an increased risk of hurting yourself.

Raw unedited images of Frank Medrano, Adam Raw & Hit Richards. Built through calisthenics only.

This guy pretty much sums it up well and he’s been through a ton of different techniques.  He explains why, in his opinion, he feels bodyweight/calisthenics is best. He does still lift weight as he believes in multiple types of training, but he covers some great points.

Bottom Line

I’m simply trying to lead us to realize that it’s about kicking the ego out of your health and make it about a lifestyle choices and health. You can play in whatever realm you like, there’s no need to judge either, but keep yourself honest and in check with what you are doing and why. You have options. Choose what’s fun and engaging for you!

The post Why I Stopped Lifting Weights At The Gym And Do This Instead (VIDEO) appeared first on The Sleuth Journal.

Is Vitamin C Really As Effective As Exercise?

Exercise is an inexpensive, natural preventative approach that you can implement into your daily schedule at your own pace. Hundreds of health benefits are associated with physical activity, ranging from weight loss to mood support. Even if you are eating a 100% organic, raw vegan diet, without exercise you’re missing an integral piece of the puzzle. A recent study presented at the American Physiological Society Conference is suggesting that taking vitamin C could promote similar heart effects as seen with exercise. ^[1] Those that shun exercise, however, may want to hold off their rejoicing.

Is Vitamin C as Effective as Exercise?

While certainly optimistic, the recent research comparing vitamin C supplementation to the benefits received from exercise are by no means conclusive. Researchers showed that while vitamin C could produce some cardiovascular benefits that are seen during and after exercise, it doesn’t offer the same metabolism-boosting, mind-supporting, and immune-boosting benefits that physical activity provides. Yes, vitamin C may produce these effects to some degree, but it’s exercise that shows a more noticeable shift toward these benefits. In fact, the combination of exercise plus a healthy diet maximizes the positive health effects.

Since this study merely looked at a single marker responsible for vascular health in obese people, it doesn’t show the wide-ranging metabolic benefits associated with vitamin C supplementation. Therefore, it’s highly unlikely that vitamin C can produce substantial weight loss benefits as seen in exercise, nor should vitamin C be seen as a substitute for physical activity. Researchers also didn’t examine the effects of vitamin C on blood pressure or cholesterol, two things that are naturally regulated by exercise. ^[2] Vitamin supplementation is a great insurance plan for your health but should never be seen as a replacement for anything a healthy diet and exercise routine can provide.

The Best Exercises for Heart Health

All exercise that increases your heart rate is going to benefit heart health, but walking, sprinting, and yoga are excellent heart-strengthening exercises you can enjoy regardless of your fitness level. Stress reduction is another “exercise” that you should practice daily in order to reap benefits for heart health. Since stress impacts the heart dramatically, it’s important to practice meditation or any other stress-management technique. Also, be sure you’re getting plenty of sleep and are exercising out in the sun to gain vitamin D-producing benefits. Vitamin D is another excellent vitamin that may protect the heart.

What are your thoughts about using supplements as a replacement for exercise and/or a healthy lifestyle? Give us your two cents in the comments.

References:

1. American Physiological Society. Vitamin C: The Exercise Replacement? The American Physiological Society Press Release.


2. Fagard RH, Cornelissen VA. Effect of exercise on blood pressure control in hypertensive patients. Eur J Cardiovasc Prev Rehabil. 2007 Feb;14(1):12-7.

The post Is Vitamin C Really As Effective As Exercise? appeared first on The Sleuth Journal.

Long-Term Disaster Training: A Primer on Prepping Your Body

All the readers at ReadyNutrition know how much emphasis and importance I have placed on physical conditioning and training as part of your preps.  You need to take care of your body and mind.  Exercise and nutrition are critical for you.  I believe that I have emphasized this repeatedly and that they both go together.  So, what’s this?  What is new about this article?  I’m going to mention some areas of the body, and present some technical terms to stimulate your further research.  Let’s go in order.

The Brain

Exercise helps to increase the circulation in the brain by 30%.  That’s an impressive figure.  This helps with the way the brain synthesizes glucose and utilizes oxygen.  A strong, healthy brain is very important for your mental and physical functions.  The brain has many chemicals that are important.  Some it produces on its own, and others it synthesizes from nutrients taken in.

1. Endorphins: a natural pain-killer produced by the brain, especially in times of stress or physical exertion. Laughter also releases endorphins.  This substance is more powerful than morphine.


2. Serotonin: has effects that change the mood. Lower levels can lead to depression.


3. Cholecystokinin: is a hormone that governs appetite. Deficiency in this hormone can lead to insatiable feelings and overeating.

A well-balanced diet with plenty of iron and B vitamins are key to maintaining good brain health.

The Body

You need to look at yourself as an athlete in training.  What are you training for?  You are training to survive…in a “marathon” of when the grid goes down and the SHTF.  When it happens, don’t kid yourself…the society as you know it is not coming back anytime soon, if even within your lifetime.  Now is the time to prepare your body.  Let’s review some substances we have talked about before that are crucial to your athletic and physical performance.

1. Glycogen: is a form of glucose (your body’s fuel) that is stored in both the muscles and the liver. It is released in the form of glucose in times of high energy activity and when your body needs it.  Exercise is one of those times.  Glycogen is especially used at times when the energy exerted is short to medium term needing high amounts of strength.


2. Oxidative Systems: this is for long-term and endurance challenges. This is where oxygen works upon the protein, glucose, and fatty acid chains in a process known as oxidation.  These substances then generate energy.  Oxygen intake is the key factor in this phase.


3. Amino Acids: the “building blocks” for all your protein and tissue repair. We covered these extensively in previous articles.  Protein intake of high-quality meats, poultry, seafood, and protein powder is a must for success in this department.

Protein consumption needs to be high in either of the two phases of exercise (short-term, or long-term/endurance activities).  What is needed is a balanced nutritional intake of protein and carbohydrates, as lean as possible to enable efficient recovery and tissue repair without gaining unnecessary weight from the fat.

This is where your planning comes into play, depending on what type of discipline you follow.  I lift weights and follow power training in all of my endeavors.  Many of you are distance runners.  You must gear your meals and intake to correspond with these accordingly.  Do not forget what I mentioned in other articles about anabolism and catabolism.  These two phases are muscle growth and muscle breakdown, respectively.

In order to effectively prevent “cannibalism,” that is the conversion by your depleted body of muscle protein into glycogen…you must consume protein and carbohydrates within 20 to 30 minutes after your workout.

I also told you that (barring introduction of supplements with protein and carbs at mid-workout) you should keep your workouts between 45 minutes to 1-hour maximum.

Do not forget winter chores “count” as workout time if they involve strenuous physical activity!  That wood-chopping and snow-shoveling are just as good as a workout…and in some instances more difficult and/or better!  The reason I’m writing these articles now is a good one:

The winter hasn’t begun: you need to be into a routine to avoid the complacency normally striking during the winter, and the added “distraction” of the holidays, a “crippler” for the midsection.

I receive dozens of e-mails in the spring, asking “JJ, what kind of program should I start with to get rid of all my excess weight?”  I do feel for these people; however, the best type of medicine is the medicine taken preventatively….to keep that condition from occurring.

An ounce of prevention is worth a pound of cure – Ben Franklin

He was right.  You can prevent what would normally occur by staying on top of things and getting into your exercise program.  There are a ton of articles for you to start with that I’ve written…to get you started.  Get into a routine now and stick with it.  Learn about the body and how it functions.  It is your tool/temple/first line of defense.  You may need to rely on your strength and endurance at a critical moment and if you fail, it may mean dire consequences for your family.  Win the battle before it starts.  This is part of preparing.  In the long run, you’ll be the winner, and you may be what wins the battle for your family, as well.  JJ out!

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Hope for MS Sufferers: Resistance Training May Slow Brain Atrophy

Doctors usually advise people with multiple sclerosis (MS) not to exercise for fear that it could exacerbate the illness, but a recent study out of Denmark suggests that resistance training may slow down the progression of MS by slowing brain atrophy and, in some cases, enhancing brain volume. [1] [2]

More recent studies have shown that physical training can relieve many of the symptoms of MS, including 2 of the most telltale symptoms: fatigue and hindered mobility. [2]

Ulrik Dalgas, the study’s lead investigator and an associate professor in the department of public health at Aarhus University, said:

“Over the past six years, we have been pursuing the idea that physical training has effects on more than just the symptoms, and this study provides the first indications that physical exercise may protect the nervous system against the disease.

For the past 15 years, we have known that physical exercise does not harm people with multiple sclerosis, but instead often has a positive impact on, for example, their ability to walk, their levels of fatigue, their muscle strength and their aerobic capacity, which has otherwise often deteriorated. But the fact that physical training also seems to have a protective effect on the brain in people with multiple sclerosis is new and important knowledge.”

For the study, Dalgas and a team of researchers followed 35 people with MS for 6 months. Half of the group engaged in resistance training, while the other half served as a control group, continuing to live their lives as they always had.

Participants underwent brain scans both before and at the conclusion of the study. Through these tests, the researchers observed that the volunteers who engaged in resistance training – including leg presses, knee extensions, and hamstring curls – had less brain shrinkage, compared with those in the control group. [3]

Some patients’ scans even showed an increase in the volume of certain brain regions.

Dalgas explained:

“Among persons with multiple sclerosis, the brain shrinks markedly faster than normal. Drugs can counter this development, but we saw a tendency that training further minimizes brain shrinkage in patients already receiving medication. In addition, we saw that several smaller brain areas actually started to grow in response to training.” [2]

A larger, more in-depth study is necessary to investigate how resistance training positively affects the brain in people with multiple sclerosis. At the moment, the connection has researchers puzzled. One possibility is that the controlled movements increase blood flow to the brain, or they trigger an increase in brain activity. [3]

Moreover, it’s not clear whether or not such training would help everyone with MS. That’s why Dalgas and his team isn’t ready to recommend such exercise for patients just yet. But he said that regardless of the outcome of future studies, patients shouldn’t expect to be able to stop taking their medication, at least not entirely. [2]

Dalgas said:

“Phasing out drugs in favor of training is not realistic. On the other hand, the study indicates that systematic physical training can be a far more important supplement during treatment than has so far been assumed. This aspect needs to be thoroughly explored.”

That’s not to say there aren’t umpteen natural treatments for MS, including dietary changes such as the addition of omega-3 fatty acids and herbs, as well as medical marijuana, particularly THC, the plant’s psychoactive compound.

Sources:

[1] Medical News Today

[2] Science Daily

[3] Healthline

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About Julie Fidler:
	Julie Fidler is a freelance writer, legal blogger, and the author of Adventures in Holy Matrimony: For Better or the Absolute Worst. She lives in Pennsylvania with her husband and two ridiculously spoiled cats. She occasionally pontificates on her blog.

Study: Recreational Running May Be Good for Your Hips and Knees

If you have avoided becoming a runner because you were worried that the constant pounding on your joints might cause you problems later, well, you may not have anything to worry about. An analysis of 17 studies involving nearly 115,000 people should put your mind at ease. The findings suggest that recreational running may actually be good for your hips and knees. [1]

A team of international researchers from Spain, Sweden, Canada, and the United States analyzed the studies to learn more about the relationship between running and hip and knee osteoarthritis. They discovered that only 3.5% of both male and female recreational runners developed arthritis in their knees or hips, compared to 10.2% of those who were sedentary or didn’t run for exercise and to 13.3% of competitive runners.

Source: Pennsylvania State University

Runners were considered competitive if they referred to themselves as professional/elite athletes or participated in international competitions.

Running recreationally for 15 years or longer was shown to benefit knee and hip joint health.

Read: Brief, Low-Paced Running Can Add Years to Your Life

Dr. Eduard Alentorn-Geli, of the Department of Orthopedic Surgery at the Mayo Clinic in Rochester, Minnesota, said:

“The principle finding in this study is that, in general, running is not associated with osteoarthritis. The novel finding in our investigation is the increased association between running and arthritis in competitive, but not in recreational, runners.” [1]

The findings build on those of previous studies showing that concerns over running-related joint damage are overblown. According to a 2016 Brigham Young University study, running for 30 minutes is associated with reduced inflammatory markers around the knee joint. [2]

The authors wrote:

“Running at a recreational level can be safely recommended as a general health exercise, with the evidence suggesting that it has benefits for hip and knee joint health.” [2]

The researchers did note, however, that they were unable to determine the amount of running that is safe for weight-bearing joints, so their findings should be “interpreted with caution” due to their inability to factor in obesity and previous injury.

Bottom line? Unless you’re a regular marathon-runner or you plan on trying out for the Olympics, running is just fine for your knees and hips.

Sources:

[1] UPI

[2] Health

Pennsylvania State University

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About Julie Fidler:
	Julie Fidler is a freelance writer, legal blogger, and the author of Adventures in Holy Matrimony: For Better or the Absolute Worst. She lives in Pennsylvania with her husband and two ridiculously spoiled cats. She occasionally pontificates on her blog.

Tai Chi Helps Breast Cancer Survivors Beat Insomnia, Depression

There are few things worse than lying awake in bed, staring at the clock, knowing your alarm is going to go off in a few hours, and you’re still wide awake. Insomnia can be a never-ending cycle of constantly worrying yourself awake, night after night. A lack of sleep can make anyone feel terrible, emotionally and physically, but it’s especially troublesome for breast cancer survivors. Tai chi, a noncompetitive martial art known for its health and relaxation benefits, may help those warriors get more rest, a study finds.

About 30% of breast cancer survivors who have insomnia also wrestle with depression, fatigue, and a greater risk of illness. Researchers from UCLA say tai chi promotes significant improvements in sleep health in breast cancer survivors struggling to get enough shut-eye. It’s so effective, the researchers write in the Journal of Clinical Oncology, that it rivals cognitive behavioral therapy – the “gold standard” of treatment – in that the benefits endure longer than a year. [1]

Cognitive behavioral therapy (CBT) is considered the go-to insomnia treatment by the American Academy of Sleep Medicine. Much like it sounds, CBT involves learning how to identify and change negative thoughts and behaviors that make it hard to fall asleep and stay asleep. It works, but it can get pricey; and it can sometimes be difficult to find professionals who are trained in the therapy method.

Tai chi is much more widely available, with libraries, churches, community centers, and other public venues offering free or low-cost classes. If that doesn’t appeal to you, you can always look up instructional videos on YouTube.

Of course, there are also some pretty potent sleep aids on the market, but there are good reasons to avoid them: Some of them, including the popular drug Ambien, have been called “as risky as cigarettes,” because they increase the risk of cancer and sudden death so significantly.

Testing Tai Chi’s Impact on Sleeplessness

For the study, researchers recruited 90 breast cancer survivors, ranging in age from 42 to 83, who had insomnia three or more times a week, and who also suffered with depression and drowsiness in the daytime. Each volunteer was randomly assigned to weekly CBT or weekly tai chi instruction, for three months. [2]

The participants were evaluated at intervals for the next year to track their insomnia symptoms, as well as their symptoms of fatigue and depression, and to determine whether there was any improvement.

Fifteen months into the study, 46.7% of those in the tai chi group, and 43.7% of those in the CBT group continued to show robust, clinically significant improvement in their insomnia symptoms. [1]

Dr. Michael Irwin, the study’s lead author, said:

“Breast cancer survivors often don’t just come to physicians with insomnia. They have insomnia, fatigue and depression. And this intervention, tai chi, impacted all those outcomes in a similar way, with benefits that were as robust as the gold standard treatment for insomnia.” [1]

Many of the participants continued to practice tai chi after the study concluded – a reflection of the motivation Irwin says he’s observed in breast cancer survivors.

“They often are seeking health-promoting activities because they recognize that the mindfulness approach, or health-based lifestyle interventions, may actually protect them.” [2]

Read: Green Tea and Tai Chi Reduce Inflammation, Enhance Bone Health

In previous research, Irwin and his fellow researchers found that tai chi could help reduce inflammation in breast cancer survivors, and may even reduce the likelihood of the disease recurring. [2]

Sources:

[1] UCLA Health Services

[2] Newsmax

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About Mike Barrett:
	Mike is the co-founder, editor, and researcher behind Natural Society. Studying the work of top natural health activists, and writing special reports for top 10 alternative health websites, Mike has written hundreds of articles and pages on how to obtain optimum wellness through natural health.

2 Simple Things Can Cut a Woman’s Risk of Needing a C-Section

A study in the British Medical Journal (BMJ) suggests that a pregnant woman can reduce her risk of needing a caesarean section, or C-section, by around 10% by doing 2 simple things: eating healthy and staying active. Not terribly surprising, is it?

In 2015, 32% of all deliveries in the United States were C-sections. These procedures may entail less pain, but they are by far riskier than natural childbirth, for both mom and baby. The surgery puts women at risk for:

• Infection.


• Heavy blood loss.


• A blood clot in the legs or lungs.


• Nausea, vomiting, severe headache after delivery (caused by anesthesia and having an abdominal procedure).


• Constipation or, worse yet, the bowels stop working completely – a condition called ileus.


• Injury to the bladder and other organs during surgery.


• Maternal death (around 2 in 100,000 caesarean births).

Some long-term complications can also occur, such as:

• Rupturing the uterus during a future pregnancy or vaginal birth.


• The growth of the placenta low in the uterus, blocking the cervix (Placenta previa).


• The placenta grows deeper into the uterine wall than usual, causing severe bleeding after childbirth and sometimes requiring a hysterectomy.

What’s more, babies delivered via caesarean section face certain risks of their own, including:

• Injury during the delivery.


• Need to spend time in the neonatal intensive care unit (NICU).


• Immature lungs and breathing problems, if the due date was miscalculated or if the infant is born 39 weeks of gestation.

Read: 7 Reasons Expecting Moms Shouldn’t Neglect Exercise

The studies in the analysis included 23 women of any weight at the beginning of the study, 7 involving obese women only, and 6 that included overweight and obese women only. The data of more than 12,000 women were included in the studies.

The researchers found that women of any weight who were given diet and exercise advice during pregnancy reduced the likelihood that they would need a C-section or gain extra weight. These women were additionally less likely to develop diabetes during pregnancy – about 24% less.

Exercise programs included aerobic classes and cycling at the gym.

The combination of healthy eating and exercise significantly reduced the mother’s weight gain by 0.7 kilograms, or 1.5 pounds, compared with the control group. They also cut their risk of needing a caesarean section by 9%. [1] [2]

That translates into 1 fewer woman having a C-section for every 40 mothers who follow a healthy diet and are moderately active. [1]

Study author Shakila Thangaratinam said:

“Our findings are important because it is often thought that pregnant women shouldn’t exercise because it may harm the baby.

But we show that the babies are not affected by physical activity or dieting, and that there are additional benefits including a reduction in maternal weight gain, diabetes in pregnancy, and the risk of requiring a caesarean section.

This should be part of routine advice in pregnancy, given by practitioners as well as midwives.”

Read: Exercise in Pregnancy is Good for Healthy Mom AND the Baby

Thangaratinam added that all women should receive guidance on healthy lifestyle practices during pregnancy, not just obese women.

“Often with interventions like these, certain groups benefit more than others, but we’ve shown that diet and physical activity has a beneficial effect across all groups, irrespective of your body mass index (BMI), age or ethnicity, so these interventions have the potential to benefit a huge number of people.”

It is especially important for overweight and obese women to adopt a healthier lifestyle when pregnant, however. Women who are overweight during pregnancy increase their baby’s risk of having a high birth rate, which can lead to obesity and high blood pressure later on during childhood. Excess weight also puts a woman at risk for preeclampsia during pregnancy. [2]

It should be noted that the majority of women in the study (80%) were white. More research is needed into how a healthy diet and exercise affect women of other ethnicities.

Sources:

[1] The Huffington Post UK

[2] Live Science

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About Julie Fidler:
	Julie Fidler is a freelance writer, legal blogger, and the author of Adventures in Holy Matrimony: For Better or the Absolute Worst. She lives in Pennsylvania with her husband and two ridiculously spoiled cats. She occasionally pontificates on her blog.

Study of 700,000 People in 46 Countries Shows How Lazy America Is

Americans have more luxuries and more opportunities to lay back and do nothing than perhaps any other country in the world. Perhaps that’s why on a global scale, the U.S. is one of the laziest countries on Earth, according to a Stanford University study. [1]

The great Ron Swanson once said:

“The whole point of [America] is if you want to eat garbage, balloon up to 600 pounds and die of a heart attack at 43, you can! You are free to do so. To me, that’s beautiful.”

Sure, it’s a quote from a sitcom (“Parks and Recreation”), but it appears that an awful lot of Americans actually live this way.

Stanford researchers used step-counters installed in the smartphones of about 700,000 people in 46 countries to track their walking activity. The study was massive – 1,000 times bigger than any previous research into human movement, according to Scott Delp, a professor of bioengineering who co-led the research.

Read: Power Walking: One of the Best Complete Exercises Around

The findings, published in the journal Nature, show China is the least lazy of all nations. People living in Hong Kong, especially, are very active, with individuals walking an average of about 6,880 steps per day.

Indonesia was found to be the laziest country, with Indonesians only walking about 3,513 steps.

Americans averaged about 4,774 daily steps, which is pretty close to the worldwide average of 4,961.

Source: USA Today

But average number of steps didn’t always coincide with more obesity in the study. Obesity levels can be more accurately gauged by calculating “activity inequality” – the difference between most active and least active. The team found that in nations with higher rates of obesity, larger gaps existed between those who walked a lot and those who didn’t walk often at all.

Read: Man Drops an ASTONISHING 300 Pounds by Walking to Walmart

Researcher Tim Althoff said:

“For instance, Sweden had one of the smallest gaps between activity rich and activity poor… it also had one of the lowest rates of obesity.” [2]

Gender was found to be a significant factor in country-to-country activity inequality. The study found that men were more active than women, including in the U.S. That was not the case in every country, however. For example, men and women in Japan exercised a similar amount. [3]

Jure Leskovec, a computer scientist at Stanford and a co-author of the study, said:

“When activity inequality is greatest, women’s activity is reduced much more dramatically than men’s activity, and thus the negative connections to obesity can affect women more greatly.”

The scientists hope their findings will contribute to public health campaigns aimed at reducing obesity and support policies designed to make cities more “walkable.”

Sources:

[1] USA Today

[2] National Post

[3] HealthDay

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About Julie Fidler:
	Julie Fidler is a freelance writer, legal blogger, and the author of Adventures in Holy Matrimony: For Better or the Absolute Worst. She lives in Pennsylvania with her husband and two ridiculously spoiled cats. She occasionally pontificates on her blog.

6 Effective Ways to Lose Weight without Any Diet or Exercise

 

By: Alice Mackenzie, Nutrition Inspector

Did you know that you can naturally lose weight without having to go through a strict diet or follow an intensive workout plan?

It does sound too good to be true, doesn’t it?

Here’s some good news though. You can certainly lose weight even if you don’t spend a few hours at the gym every day or literally say no to all foods that are high in calorie.

To those whose New Year’s resolution every year is to lose weight but does not seem to have the discipline to go on a diet or patience to stick to their workout plan, there is a safe yet effective alternative for you.

Follow these tips below on how to lose some unwanted pounds naturally.

1. Get sufficient sleep

A good night sleep would not only give you a refreshed and younger-looking skin, it would also help you lose some unwanted fats.

Just effortlessly going on an 8-hour sleep to lose weight?

Yes, as easy as it sounds, having a good quality amount of sleep will surely help you lose the extra pounds.

Here’s how sufficient sleep can help you lose weight:

• It stops midnight or late night snacking – The longer you stay up, the more likely you are to binge on unnecessary foods.


• It helps you in burning more calories – Those that have a longer amount of sleep burned 20 percent more calories than those that are sleep-deprived.


• It boosts fat loss


• It helps you pick healthier food – Sleep-deprived men tend to buy more food that is high in calories compared than well-rested men.

These reasons should be enough to turn off all the electronic gadgets, hit the sack early and dream of having a healthier body.

2. Chew your food and slow down

Why did our parents teach us to eat our food slowly and chew it carefully?

This habit of eating is not only important in social decorum but it is also necessary for weight management.

Take notice when your famished, you tend to shovel as much food as you can to your mouth. Before you know it, you have fully devoured the whole cheeseburger in less than 5 minutes. Eating quickly and unconsciously can lead to eating more than what your body needs.

On the other hand, eating slowly and enjoying every bite is recommended. Aside from savoring all the combination of flavors that explode in your mouth, chewing your food slowly will give enough time for your mind to signal your body that you are already full.  This eliminates overeating and unnecessary food cravings.

3. Eat fiber-rich foods

You would probably hear “fiber-rich foods” in most of the diet plan.

Fiber has always been associated with weight loss. Soluble fiber slows down digestion and helps lower blood glucose and cholesterol. Insoluble fiber, on the other hand, aids in waste disposal. Most of the plant-based foods contain these two types of fiber.

If you want to lose some pounds off, always have these best fiber foods in your diet:

• Split Peas – contains 16.3 grams of fiber per cup


• Lentils – contains 15.6 grams of fiber per cup


• Black beans – contains 15 grams of fiber per cup


• Lima beans – contains 13.2 grams of fiber per cup


• Artichokes – contains 10.3 grams of fiber per medium vegetable


• Peas – contains 8.8 grams of fiber per cup


• Broccoli – contains 5.1 grams of fiber per cup

These foods are not only healthy; they also keep you full for a longer period of time.

4. Use smaller dishes for unhealthy foods

Studies show that using smaller plates is an effective way of losing weight.

This practice is based on the concept of optical illusion. When we use a large plate, our brain would think that we put a small amount of food since there are still some spaces left, so we tend to add more food to our plate. Using smaller plates, on the other hand, would trick our mind into believing that we put plenty of food since our plate already looks full.

Next time you eat, especially in buffets, use smaller plates instead.

5. Pay attention to what you eat

Avoid distractions, such as television or mobile phones, when we eat as this could lead to weight gain.

Why is this so?

When we don’t pay attention when we eat, we tend to eat more since distractions hinder your body to recognize that you are already full.

Make sure that when you eat, remove all the distractions and focus solely on your food.

6. Drink plenty of water

There are times when we feel that we are hungry so we instantly reach out for some cookie or donuts.

Most of what you think is hunger is not really hunger at all, but thirst. Before you reach out for something to eat, try drinking a glass of water first. You would know that it wasn’t hungering at all when you’re already satisfied after a glass of water.

Make it a habit as well of drinking a glass of water after you wake up and before your meal. This eliminates overeating and food cravings.

Apply these tips every day, make them a habit, and in no time you would see that you can fit into your old pair of jeans again.

Surprising: Exercise may Actually Improve Eyesight

You might have heard that exercise treats the symptoms of depression and helps you prevent conditions like heart disease and diabetes. Well, you may be surprised to hear that some research even suggests that exercise can help improve your vision.

Researchers at the University of California, Santa Barbara looked at the effect of exercise on the brain by fitting 18 participants with heart rate monitors and asking them to complete an orientation task while on a stationary bike. This was then repeated during low- and high-intensity exercise and while at rest. The data were then fed into a computer for the researchers to assess. [1]

The team found that low-intensity exercise helped activate the visual cortex, which is involved in processing things that the eyes see.

Study author Barry Giesbrecht said:

“We show that the increased activation – what we call arousal – changes how information is represented, and it’s much more selective. That’s important to understand because how that information then gets used could potentially be different.” [1]

Lead author Tom Bullock, a postdoctoral researcher in UC Santa Barbara’s Attention Lab, said:

“We found that the peak response is enhanced during low-intensity exercise relative to rest and high-intensity exercise. We also found that the curve narrows in, which suggests a reduction in bandwidth.

Source: Mercola.com

Together, the increased gain and reduced bandwidth suggest that these neurons are becoming more sensitive to the stimuli presented during the low-intensity exercise condition relative to the other conditions.” [2]

Read: 4 Natural Ways to Enhance Vision

The research was inspired by a 2014 Emory University study showing that neuron firing rates in mouse and fly brain regions associated with visual processing increase during physical activity. [1] [2]

Giesbrecht added:

“There’s an interesting cross-species link that shows these effects of arousal might have similar consequences for how visual information is processed. That implies the evolution of something that might provide a competitive advantage in some way.” [2]

As for how this occurs, Bullock says there is evidence to suggest that:

“It may be driven by specific neurotransmitters that increase global cortical excitability and that can account for the change in the gain and the increase in the peak response of these tuning profiles.” [2]

The findings point to the overall benefit of exercise on the brain. While many people turn to “brain-training” games to strengthen the mind, experts warned earlier this year that we may be facing a global blindness epidemic from spending so many hours focusing on computer and phone screens.

For the sake of your eyes, skip the apps and activate your brain by getting physically active.

Giesbrecht said that:

“The benefits of brief bouts of exercise might provide a better and more tractable way to influence information processing—versus, say, brain training games or meditation—and in a way that’s not tied to a particular task.” [2]

The findings appear in the Journal of Cognitive Neuroscience.

Sources:

[1] nzherald.co

[2] Futurity.org

Fitness.Mercola.com

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About Julie Fidler:
	Julie Fidler is a freelance writer, legal blogger, and the author of Adventures in Holy Matrimony: For Better or the Absolute Worst. She lives in Pennsylvania with her husband and two ridiculously spoiled cats. She occasionally pontificates on her blog.

Walking Beats Caffeine for Temporarily Boosting Energy

I am not a morning person, and coffee is my best friend. Sometimes afternoons don’t work for me either, so it’s back to the coffee pot. Some of you are probably the same way. But a new study shows that 10 minutes of walking could be more effective than caffeine at perking you up … at least temporarily.

Researchers from the University of Georgia (UGA) tested the effects of a simple exercise that can be done in an office setting, where workers have only a few minutes for breaks. Their results are published in Physiology and Behavior. [1]

For the study, 18 female college students – all chronically sleep-deprived – were asked to participate in workplace simulations for three days. One group of students took capsules containing either 50 mg of caffeine (about the equivalent of a can of cola) or a placebo. The other group spent 10 minutes walking up and down stairs at a low-intensity pace.

After the simulations, the researchers conducted verbal and computer-based tests on the participants to determine their mood and ability to complete certain cognitive tasks. Neither exercise nor caffeine significantly improved their attention or memory. However, after walking up and down the stairs, the students saw a small improvement in alertness. Caffeine also increased alertness, but to a smaller degree.

Source: The Blaze

Co-author Patrick J. O’Connor, a professor in UGA’s department of kinesiology, said:

“It was a temporary feeling, felt immediately after the exercise. But with the 50 milligrams of caffeine, we didn’t get as big an effect.” [1]

So, although walking for 10 minutes might not keep you energized and alert all day, a stroll up and down the stairs during your break might perk you up when you’re starting to feel drained. It’s encouraging to know that even lesser amounts of light exercise can be beneficial.

Related: How Walking – Power Walking – Can be so Beneficial

Consuming too much caffeine can cause you to “crash” and feel even more exhausted than you were when you brewed that first pot, whereas walking releases endorphins, a type of hormone which helps you de-stress and become less anxious. [2]

Source: Develop Good Habits

Said O’Connor:

“Office workers can go outside and walk, but weather can be less than ideal. It has never rained on me while walking the stairs. And a lot of people working in office buildings have access to stairs, so it’s an option to keep some fitness while taking a short break from work.” [2]

A study published in August 2016 found that you would have to exercise for one hour a day to make up for all the time you spend sitting all day. Might as well get started while you’re at work!

Sources:

[1] Real Simple

[2] Medical Daily

The Blaze

Develop Good Habits

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About Mike Barrett:
	Mike is the co-founder, editor, and researcher behind Natural Society. Studying the work of top natural health activists, and writing special reports for top 10 alternative health websites, Mike has written hundreds of articles and pages on how to obtain optimum wellness through natural health.

6 Tips to Maintaining a Healthy Body

What’s going on with your fitness routine? Where are you at with it? If you’re on the up swing- that’s awesome, stick with it. If you’re not, why not? What happened to hitting the gym this week? Did Monday quickly turn into Friday and the evenings faded away under a glow from the television set? Is that you? Turn it off, better yet, cancel the service. There is an epidemic of unhealthy bodies in this country and it’s caused by an epidemic of “don’t feel like it.”

The weight loss industry is huge, and, unfortunately, so is the propensity for the average person to not comply, over the long term, with their plans to eat right and exercise often. Those organic fruits, vegetables and raw foods don’t eat themselves and exercise doesn’t happen by osmosis. Despite the ridiculous tactics portrayed in most of the marketing (propaganda) churned out by the weight loss industry ad wizards, a healthy body weight is not the product of shortcuts or nightly 12 oz. curls. Provide your body with nutrition and keep it physically fit, that’s it. It’s been said that 90% of success is just showing up. If you’ve been slacking off on showing up, here are a few quick tips to get you back on track and make your intentions your reality.

1. Eat and Eat Well

Calorie consumption isn’t a 0 sum game, your body needs a certain amount of calories to operate. “Ate a 100 calorie snack, burned 100 calories on the treadmill, awesome!” is not the philosophy to live by. Skipping meals and severely limiting calories won’t provide your body the nutrition it needs. The key is to eat organic fruits, vegetables, nuts, and seeds. Skip the chips, throw away the prepackaged junk. If you’re indulging in low-quality fast foods, stop it immediately. That toxic sewage isn’t going to provide your body the essential vitamins and minerals it needs.

2. Eat Appropriate Portions

Portion control is an area many adults fail at (underscoring the importance of developing these habits early). Before helping yourself to seconds, ask yourself if you’re really even hungry, or just reaching for another scoop out of habit. It’s not necessary to completely deprive yourself of the foods you love, just limit their portion size. Instead of eating it all tonight, it might make a great left over lunch tomorrow.

3. Eat On a Seat

Eating on the run is an easy way to lose your momentum. Why? Because eating on the run is often eating food purchased out of convenience, which means little planning and a high likelihood of it being from a fast food restaurant, vending machine, or gas station. Plan your meals so that you can sit down, relax and enjoy your food. If you do need a snack to go, nature provides a number of choices in natural, biodegradable wrappers- apples, bananas, and plums, are already perfectly packaged and easy to eat when time is tight.

4. Eat With Your Family

Support each other as a family in your quest to eat in a healthy way and exercise regularly. Your parents, offspring, or siblings can benefit from nutritious foods too, so keep them on hand and hold each other accountable. Be the example in your family, set the bar. When everyone is on track, it’s easier to resist tempting foods, such as sodas, chips, candy, and cookies. Or, even better…

5. Avoid Temptations

The easiest way to avoid the temptations of less-than-healthy foods is just to keep the house free of temptations, period. You’ll be surprised how true, “out of sight, out of mind” really is. Instead, keep the pantry stocked with fruits, veggies and whole grain snacks.

6. Roll With It

It’s important to understand everyone occasionally trips and falls. You may be out for your birthday and have a second piece of cake. You may be out to dinner with an old friend and indulge a little more than normal. These things happen, they’re called life, just don’t let these special occasions get ahead of you. The rarity of special occasions is what makes them special. The cumulative effect of complying with a solid daily-life plan is what sets you up for more enjoyable special occasions. It’s easier for your body to absorb the occasional indiscretion when you’re on track the other 90% of the time. Never focus on perceived failures, only on successes you’ve had and the successes you are still working to achieve.