Changing Cancer Genes with Lifestyle

If you believe that cancer is genetic and there's nothing you can do to prevent it, take a look at the latest study from Dr. Dean Ornish. He reports that after just three months of a healthful diet and exercise, the genes associated with prostate cancer changed toward normal (Proceedings of the National Academy of Sciences, June 17, 2008).The study involved 30 men with low-risk prostate cancer who had chosen not to undergo treatment unless their cancer got worse. The men followed a plant-based diet that avoided meat, saturated fat, and processed or refined foods; walked at least 30 minutes six days a week and at least an hour three days a week; and participated in a weekly support group. Each day they also did an hour of simple yoga-based techniques...

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Tip for Hot-Weather Competitors

If you compete in a sport during hot weather, you may be helped by this tip for recovering between events. Researchers at Edith Cowan University in Australia showed that you can recover faster and compete at a higher level by soaking your legs in cold water (14 degrees C) for five minutes during rest periods between events (British Journal of Sports Medicine, June 2008). The cooling session dropped body temperature a half degree centigrade and the athletes were able to cycle faster with greater power outp...

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Vitamin D deficiency linked to many health problems

The hottest subject in medicine today is the amazing number of diseases associated with low vitamin D levels. People with low levels of vitamin D are at double the risk for blocked arteries in their legs, called peripheral artery disease (Arteriosclerosis, Thrombosis, and Vascular Biology, June 2008); markedly increased risk for heart attacks and strokes, angina, and heart failure (Circulation, January and April 2008; Archives of Internal Medicine, June 2008); increased rate of aging of their tissues (The American Journal of Clinical Nutrition, November 2007); cancers of the breast, lung and colon (American Journal of Clinical Nutrition, November 2007); diabetes (Epidemiology, May 20, 2008). Other recent articles show that Vitamin D helps pain...

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Hip Fat can be Hardest to Lose

I'm not overweight; how can I lose the fat in my hips and thighs?First, realize that people who are shaped like pears live longer than those who are shaped like apples (storing fat primarily in their bellies). "Pears" are less likely to develop diabetes, heart attacks, strokes, and many types of cancers. As you have already found out, diets are of not of much value to people who are generically programmed to store fat in their hips. For a diet to get rid of your hip fat, you would have to be hungry all the time. Exercise will work, but you may need to exercise more than three hours a day to get rid of hip fat. However, you might not have time for a job or your family.Have you noticed that most female athletes have large buttocks? People who...

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New Theory on Recovery from Workouts

The soreness that you feel 8 to 24 hours after an intense workout is caused by a tearing of the muscle fibers. The fastest way to get muscles to heal is to have your body produce lots of insulin and also provide a supply of protein to repair the damaged tissue. We have known for a long time that insulin drives sugar into cells for energy. Now we know that it also drives protein building blocks called amino acids into the muscle cells to help them heal faster. A study from New Zealand shows that protein loading immediately after exercise helps cyclists recover faster so they can ride harder for several days after an intense workout (Physiologie Appliquée, Nutrition et Métabolisme, February 2008).On the surface of muscle cell membranes are little...

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Low maximum heart rate signals fitness

No matter how hard I exercise, my heart rate never gets as high as my husband's. Should I be concerned? No; it may just mean that you are in very good shape. Researchers at Liverpool John Moores University in England showed that athletes have much lower maximum heart rates than sedentary people and that female athletes have lower maximum heart rates than male athletes (International Journal of Sports Medicine, February 2008).Most exercisers should not even bother with heart rate calculations. Your training heart rate occurs when you exercise vigorously enough to make your body require more oxygen. You can tell when this happens because you will start to breathe deeper and faster, raising your shoulders with each breath. Once or twice a week,...

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Salt restriction hinders exercisers

Most doctors recommend low salt diets because of the evidence that taking in too much salt can cause high blood pressure, a major risk factor for heart attacks and strokes. However, this may not be good advice for dedicated exercisers. If you exercise heavily and restrict salt, you will not replace the salt you lose through sweating, which can cause high blood pressure as well as fatigue, cramps and muscle pain. When the body is low in salt, the adrenal glands produce large amounts of aldosterone and the kidneys produce renin, which constricts arteries and can raise blood pressure.Researchers at Albert Einstein College of Medicine showed that people on low-salt diets are actually more likely to suffer heart attacks than those on high salt diets...

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