Tag Archives: study

The Healthiest Thing You Can Do For Yourself

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disconnect

An overweight patient of mine who is frustrated that exercising isn’t helping her lose enough weight told me that she plans to stop exercising and just keep dieting. Can you relate? I know that slow weight loss can be disheartening. But, if there is one change you make in 2013, please have it be to start exercising every day.

We humans were never meant to live the sedentary lifestyle we do. Our prehistoric ancestors had to hunt and forage to survive. We order take-out from the comfort of our couches and have it delivered. And our bodies don’t like it. That’s part of the reason why 1 in 3 Americans is obese.

Here’s the truth about weight loss: Diets alone can help you lose weight. But a combination of diet and exercise will help you become healthier in many ways and live a happier, longer life.

The best part is that even if you’re older or overweight, exercise still has clear health benefits. An August 2012 study published in the Archives of Internal Medicine, showed that people who were most fit in midlife were at a reduced risk for developing chronic diseases including heart disease, cancer, diabetes, and Alzheimer’s longer. Why? Researchers believe that regular exercise leads to strong cardiovascular health and improved cellular function.

And if reducing your risk for diabetes and Alzheimer’s isn’t enough, a November 2012 study from the Harvard School of Public Health found that regular exercise can literally add years to your life — anywhere from 2.5 to 4.5 years — even if you’re obese. Indeed, they found that obese people who exercised were healthier than their thinner couch potato counterparts. That’s because exercise, even without weight loss, is linked to a reduced risk of cardiovascular disease and diabetes. Physically fit people also suffer fewer side effects from illness.

By the end of our appointment, I felt like I had convinced my patient to not give up on exercise, despite her slow weight loss. I also shared with her some other surprising health benefits of exercise such as a reduced risk for skin cancer, which she was happy to learn about. I also hope that by the end of this post, I’ve inspired you to exercise for your overall health. If not, I’ll keep working at it because you’re worth it.

Photo credit: FCC, ozanhatipoglu

Food Friday: Burn More Fat? Eat More Apples

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Apple Planet

Don’t peel that apple.

A recent study from the University of Iowa found that a compound called ursolic acid which is found in apple peels, is related to increased fat burning. In the study, mice given ursolic acid built more muscle mass which led to increased metabolism and calories burned. They also had increased levels of brown fat which is a superior calorie burner. Researchers were pleased to find that the mice had reduced obesity, pre-diabetes, and fatty liver disease, all promising findings that could eventually lead to helping patients.

Photo credit: FCC, leoncillosabino

Food Friday: Grandpa, Don’t Eat That Bread

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Old Man of Lisboa

A new study published in the Journal of Alzheimer’s Disease, shows that older people who eat a lot of carbs have nearly four times the risk of developing mild cognitive impairment (MCI), which is often a precursor to Alzheimer’s.

All I can say is, thank goodness my Italian grandmother never lived to hear about this. The woman ate pasta about four times a week and bread every day her life and lived to her 90′s, still sharp as a tack.

Yet, as the study shows, there might be a link between high carb intake and MCI. Study participants who ate the most carbs showed early signs of cognitive impairment including problems with memory, language, and thinking and judging. The study’s lead author said that although not everyone with MCI will develop Alzheimer’s, many will. Currently, Alzheimer’s affects over 5 million US adults, so researchers are keen to find ways to stop MCI from progressing.

The study also found that those with diets highest in fats (nuts and healthy oils) were 42% less likely to get cognitive impairment. And those with the highest protein diets (chicken, meat, fish) had a 21% reduced risk.

So what does this mean for you?

  • It doesn’t mean carbohydrates cause dementia or Alzheimer’s. More studies need to be done to determine causality.
  • Don’t throw away all your pasta and bread. Like most things in life, moderation is key. The American Diabetes Association has some good information on carb counting and serving size.
  • Eat as many non-starchy vegetables as possible, including broccoli, Swiss chard, spinach, and salad greens, which are some of the healthiest carbs you can eat.
  • Remember, that many different foods contain carbs including less healthy crackers, chips, and pastries as well as healthier milk, yogurt, and beans. So rather than banish carbs from your diet, choose smart, healthy carbs like these recommended from The Harvard School of Public Health. You might also like to read WebMD’s article on “Good Carbs, Bad Carbs,” and why they matter to you.

Photo credit: FCC, KevinPoh

There Is No Such Thing as a Safe Tan

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Too much sun!

Tanned skin is damaged skin. It’s that simple.

Lots of people think that getting a “light” tan is protective against sunburns. It’s faulty logic. When your skin tans, or (more aptly, burns), it’s the direct result of DNA changes in your skin cells. Those cells are permanently damaged.

A new study from the GW School of Medicine and Health Sciences shows a direct link between UV-induced melanin formation (tanning) and the formation of melanoma in mammals. Skin melanoma is the deadliest of all skin cancers. Look at these statistics:

  • One person dies of melanoma every hour in the US.
  • In the US the percentage of people who develop melanoma has more than doubled in the past 30 years.
  • Melanoma is the most common form of cancer in 25-29 year olds.
  • Melanoma is the second most common form of cancer in 15-29 year olds.
  • Melanoma is increasing faster in females 15-29 years old than males in the same age group.
The only safe tan you can get is no tan at all.

For more information about melanoma, visit the American Melanoma Foundation and the Skin Cancer Foundation.

Photo credit: FCC, Alan Light

Can a Caffeine Cream Banish Cellulite?

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Researchers in Brazil say a cream containing caffeine may make women’s thighs smaller. It makes for a nice headline, except:

It was not clear from a news release on the study if the work was a true experiment, with a control group and subjects randomly getting the treatment or a placebo.

Whether caffeine banishes cellulite is less clear. The researchers assessed cellulite changes with a handheld imaging instrument that reveals microcirculation in fat tissue. Imaging showed little change in cellulite, even in the hips and thighs that slimmed down.

Sound too good to be true? I’m sure it is. However, if you apply the caffeine cream immediately before doing 30 minutes on the elliptical five times a week for 10 weeks, then you’ll see those thick thighs melt away.

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