There are enough proven benefits of exercise to almost make it the "magic pill." Following is a list of 60 -- enough to make almost anyone realize that if they are not exercising, they are missing out on a powerful method of improving one's quality of life. At the very least we need to be as active as we can be, whether it is simply fidgeting, or exercising, or something in-between.
Read the list and see what I mean.
EXERCISE DECREASES:
1 - Bad cholesterol (LDL)
2- Total cholesterol
3- Other blood fats
4- Risk of dangerous blood clots
5- Heart attack risk
6- Difficulty breathing because of heart disease
7- Illness and absence from work
8- Hospitalizations
9- Risk of colon cancer
10- Risk of developing breast cancer
11- Medical and healthcare expenses
EXERCISE INCREASES:
12- Endorphin production
13- Insulin sensitivity
14- Insulin effectiveness
15- Glucose tolerance
16- Good cholesterol (HDL)
17- Elimination of artery clogging proteins
18- Blood volume
19- Stroke volume (amount of blood pumped with each heart beat
20- Chance of surviving a second heart attack
21- Body's ability to use minerals and vitamins more efficiently
22- Lung capacity
23- Oxygen carrying capacity
24- Stamina
25- Bone density -- Thickness of cartilage in joints
EXERCISE IMPROVES:
27- Sleep
28- Sense of well-being
29- Sense of self worth
30- Joy in life
31- Connectedness with the world
32- Libido
33- Sexual performance and satisfaction
34- Creativity
35- Ability to eat more and gain less
36- Immune system function
37- Circulation
38- Tolerance to heat and cold
39- Posture
40- Cardiovascular system efficiency
41- The possibility that a non-insulin dependent diabetic may no longer need treatment
42- Body's ability to burn fats as fuel during exercise
43- Short-term memory
44- Athletic performance
EXERCISE HELPS:
45- Speed recovery from chemo-therapy treatments
46- Anxiety
47- Relieve back pain
48- Overcome jet-lag
49- Alleviate depression
50- Reduce vulnerability of abnormal heart rhythms
51- Flexibility
52- Lower resting heart rate
53- Alleviate PMS symptoms
54- Induce relaxation
55- Promote bowel regularity
56- Prevent against the slow and steady weight gain that occurs with aging
57-Reduce and prevent hot flashes, sleep disturbances, and irritability due to menopause
58- Anger management
59- Relieve and prevent migraines
60- Reduce risk of endometriosis -- inflammation of the mucous membrane lining the uterus -- more specifically the abnormal occurrence of functional endometrial tissues outside the uterus.
I wouldn't bet the farm on all of these, but the person who originally assembled this list claims that they have been proven.
Although there does not seem to be anything fundamentally new as far as migraines go, some people have reported some degree of success with the following:
To put your immune system in top shape, try some of these suggestions:
Avoid stress, it may double your chance of catching a cold, for example. Get a good night's sleep, and learn to rest and relax during your day's activities.
Exercise regularly -- moderate exercise can improve your immunity to "bad stuff," but "moderate" is a key word. Over-training can be stressful; which of course can lower the immune system, thereby making you more susceptible to falling victim to a viral infection.
Eat healthy -- minor nutrient deficiencies can be enough to lower your immunity, and result in an increased risk of infections. It should be your goal to eat at least five servings of fruits and vegetables each day.
And some sources contend that eating organic foods helps you avoid pesticides that may damage the immunity function, and make you more vulnerable to illnesses. [I think the jury is still out on this, so it becomes a personal choice for you to make, maybe based on economics as much as anything.]
"Probiotics" may be added to your diet. [I honestly have never heard of probiotics, but they do exist in the form of low-fat Bio yogurt, and some other supplements.] They reputedly enhance your immune system, and can lower your risk of catching a cold, and may reduce its severity and length if you do catch one.
Green tea contains antioxidants that can reduce your susceptibility to viral infections. [I recently read an article suggesting that all tea -- green, black, and otherwise -- may have protective qualities; although green tea has been singled out for years as having special health enhancing powers.]
Supplements can't take the place of a normal, proper diet, but a multivitamin/mineral with as many 100% of RDAs as possible is a good backup, since few of us eat a perfect diet every day. Selenium might also be added to your diet. It increases one's production of antibodies (and its effectiveness may be increased when taken with vitamin E. Zinc lozenges may reduce the severity and duration of colds and sore throats. [Although I read an article about a study which disputes those claims. The FDC claims that they don't work, and has sued two companies that manufacture them and claim they reduce symptoms of colds, help prevent pneumonia, among other unsubstantiated claims. There have been a few studies that seemed to support the claims, but the preponderance of evidence shows no effect. Furthermore, taking the recommended dose of lozenges can result in an intake of 135 mg of zinc, which can suppress the immune system, lower HDL, and impair copper metabolism.] Echinacea also seems to help some people fight off infections like colds. Elderberry Extracts may be effective against some flu viruses by reducing symptoms and over-all length. An interestingly named herb from Peru, Cat's Claw, appears to increase the ability of white blood cells to absorb and destroy bacteria and viruses, and to increase the ability of the immune system to reject foreign or abnormal cells in the body. Propolis, a natural antibiotic produced by bees to keep their hives infection-free. It may boost human immune systems to resist throat infections; BUT, eschew them if you are allergic to bee "stuff." Also, a small number of people get a mild skin rash as an allergic reaction to it, so try it in small doses to start, if you want to experiment with it. Siberian ginseng stimulates the immune system to increase the amount of circulating immune cells. The results of Russian research has led to its widespread use in that country. Garlic, in addition to warding off vampires, contains anti-bacterial/viral substances that are spread around in your body (including in the respiratory system) and mitigate against coughs and colds. Cooking garlic seems to decrease its effectiveness, so either eat it in its raw state (and avoid social contact) or in the form of tablets.
You might try one or two of those remedies, and see if they help. BUT, don't forget that herbs contain ingredients that can have powerful reactions with other drugs. Talk to your physician or a pharmacist about taking any herbal remedies, especially if you take other medications -- even aspirin or other OTC drugs. And be aware that production and sales of herbal concoctions is unregulated -- you can't be sure what you are getting when you take them -- caveat emptor, or something like that.
Here is some information extracted from the March 2000, UC Berkeley Wellness Letter about the drug in the news for blocking of the absorption of some of the fat we eat to aid weight loss.
For you "techies," the drug is "orlistat" (sold as "Xenical"), which is a "lipase inhibitor." Lipases are digestive enzymes that break down the fat in your diet so it can be absorbed. Taking orlistat prevents the digestion and subsequent absorption of approximately 30% of the fat you eat. This undigested fat just charges right through the gastrointestinal tract and is excreted. BUT, even the manufacturer (along with many fitness experts) recommends that only the obese should take it (BMI greater than 30). The weight loss from the use of orlistat is small according to studies. And just like all other "fad diets," as soon as you stop using orlistat, you start to regain the lost fat.
People in the studies were under supervision, and took smaller doses than people are likely to take when left to their own devices. So the fat loss can be much higher than in the studies, BUT (there is that big but again) there are problems: interference with the absorption of the water-soluble vitamins -- so a good multi is a must; and, if I remember correctly, gastrointestinal distress, like gas, bloating, flatulence, and diarrhea. Hence the recommendation that only the obese should consider orlistat. If you are just a little fatter than you want to be, this stuff is not for you, and even some of the obese may decide that it isn't worth the trouble. But for anyone interested, be aware that it is a prescription drug.
In the last issue of the MAF FITNESS NEWSLETTER (March/April), an article appeared which stated that one-set training can build strength as effectively as multi-set training, and that the highly regarded ACSM (American College of Sports Medicine), has changed their position to reflect that fact.
I have read several articles on the subject, and find two groups of experts bickering over a question that may never be answered incontrovertibly. And, ultimately, I don't think it matters much. I believe, from all I have read, that multiple set workouts are superior to single set workouts, but all forms of workouts seem to have their place. If you are a beginner, one set is sufficient; after all, substantial early strength gains are common, probably because they are the result of neuromuscular adaptations, and not muscle hypertrophy. And a beginner typically is not conditioned well enough to take advantage of multiple sets. On the other hand, there are so many forms of multiple sets (low reps/heavy weight, high reps/light weights, pyramid sets (full, half-descending, half-ascending), three sets using the same weight, drop sets, super slow sets, fast sets, and many more, that they will never all be tested to every one's satisfaction. And the reps/sets combinations are almost infinite. As are the weight/rep combinations for either one set or multiple set routines. And to top it off, bodies adapt differently to exercise. There just isn't a BEST routine.
It is similar to asking what is the BEST aerobics machine? A lab may test them all and give a gaggle of statistics, but the ultimate answer to which is best is "the one you will use."
Oh, and the fact that this "controversy" rages on is good news to those who have major time constraints. They can do a one set routine to save time, and not feel like they are wasting their effort. I think I could write a book on this subject, but it has already been done, so I don't have to bother.
Another point about multiple set fans, sometimes they just like to workout, so they should as long as they don't, in their enthusiasm, overdo -- overtrain.
The Exercise Corner -- In this issue, the compound triceps kickback is described.
The major muscles used are the triceps brachii (back of the upper arm), posterior deltoid (rear aspect of the major shoulder joint muscle), and the latissimus dorsi (sometimes identified as the mid-back muscle).
This two part exercise can be done with both arms, simultaneously; or with one arm at a time. To perform this exercise with one arm at a time, stand next to a bench with the hand and knee of the side closest to the bench on the bench for support (your back is roughly parallel to the floor -- like with a one-arm row), and with your other arm bent at the elbow. Your upper arm should be parallel to the floor, with your forearm in a vertical position while you are holding a dumbbell. Now extend your elbow. Your entire arm should now be parallel to the floor. Note that your upper arm should not have moved at all. Since this is a compound exercise we are not through yet. Pause and squeeze the muscle, then raise your straight arm, from the shoulder, until it is as high above the plane of your back as you can get it without leaning over farther. Pause, lower to parallel, pause, then bend your elbow until your forearm is again in a vertical position. That's one, and at no time should your elbow have dropped. Now finish your set and repeat with the other arm.
Two major flaws that you will commonly see if you watch people doing this exercise are: 1) they move their shoulder and elbow joints at the same time-- remember, the shoulder remains static, and 2) they don't keep their upper arm parallel to the floor -- very often because they are using too much weight.
The two-arms-at-a-time variation of this exercise is, as you might guess, done without a bench for support. Stand with dumbbells in each hand, and go through the movements as previously described, and maintain the normal slight lordosis in your lower back (Of course if you don't have it, you don't have to maintain it.
Here is a repeat of some exercise safety tips from a Newsletter published way back in August of 1994, but bear reiteration.
Whether we are standing, sitting, walking, or exercising; it is important to consider these points -- do it until it becomes an unconscious awareness.
Also, when exercising, concentrate on the muscles that are being worked. If you don't know, it's time to find out. Your exercise technique could improve; hence, the effectiveness of your workout will increase.
Can you be sure of what you get when you buy an herbal supplement? No. Herbal potency is a complicated issue. One reason why is that it is highly variable due to natural variation. For example, 72 strains of kava have been identified, and with a range of active ingredient from 3% to 20%; and the hypericin content of St. John's Wort varies according to ambient temperature, altitude, flowering status, age of the plant, and which part of the plant is extracted. There is no "standardization" in the U.S. or most other countries. The result is that you are on your own when you buy these products. There have been cases where the ingredient advertised doesn't show up at all, and cases where the advertised quantity is not present.
Is organic produce better than non-organic? Not really -- bacteria can be found on either; therefore, both should be washed before eaten.
Is organic produce more nutritious? There seem to be no significant differences.
Well then, is organic better for the environment? Maybe, but crop loss from insects with organic growing is large, resulting in the use of more land to produce the same quantity as with conventional growing methods, which produce much more on less land.
Based on current knowledge, the decision whether to go organic or not is a personal choice -- mainly an emotional one.
(Q) Have you heard of treating migraines with either biofeedback or the dietary supplement lecithin?
A.D., Rome, NY
(A) Yes, but I haven't seen any scientific support yet for either technique. I will try to find some information on both, and report on the findings in a future issue.
(Q) Does vitamin E supplementation actually enhance the immune system in the elderly?
J.D,. Casper, WY
(A) Current evidence suggests -- yes! The current RDA is 30 mg/day, but that number was set based on studies of young subjects. Among those age 65 and above it seems that 200 mg/day is an optimum level. At 200 mg/day, both occurrences of disease and death seem to be reduced, as well as the possibility of both a reduction in incidence of and duration of infections.
(Q) What is buckwheat? And should I add it to my diet?
F.R., Providence, RI
(A) It is technically a fruit, but it is treated much like cereal grains, like wheat, rye, or oats.
Nutritionally, buckwheat contains more protein than wheat, soy, brown rice, or oats; therefore, it is often added to other cereal flours to increase their nutritional quality.
Since buckwheat is gluten-free it can be substituted for gluten-carrying products, like wheat, rye, oats, and barley, by those who are allergic to it (e.g., those with celiac disease).
Recent studies have attributed some health benefits to the phytochemicals in buckwheat; like rutin, a flavonoid in buckwheat bran that seems to improve management of blood cholesterol levels, and fagopyritols that appear to positively affect blood glucose levels in Type 2 diabetics. Also, regular use may lower blood pressure. The bottom line is: it's good stuff.
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