You've probably gotten the message by now that exercise is essential to health and longevity. Newer research (performed locally here at the University of Illinois) even shows that resistance exercise helps prevent cognitive and memory decline in the elderly. The question often comes up, though: What type of exercise is best?
Different forms of physical activity can serve different purposes. For example, if fat loss is the goal, then a specific program of "burst" training, such as Sprint-8, has been shown to boost the body's production of human growth hormone, leading to significant decrease in fat tissue. This approach uses very short (30-second) bursts of maximal effort (e.g., on a stationary bike), followed by 90 seconds of low-to-moderate effort, repeated over 8 intervals. With warm-up and cool-down, this translates into a 20-minute workout that, performed properly three times per week, can provide more fat-burning punch than 45 minutes of daily walking.
No matter what type of exercise is chosen, the key is to provide some variety and enjoyment. Here's a secret: for a long time, I resisted exercise, because of negative associations with team sports (just look back at my P.E. transcripts). Gradually, I learned that exercise can be (a) enjoyable, (b) done in a non-competitive atmosphere, and (c) more about health than image.
This morning, I went cycling across Lake Vermilion (Danville folks are familiar with the Denmark Road causeway). I love this route early in the morning, with the sunrise over the water, spying a blue heron on the strand, and being watched warily by a family of raccoons. In spite of our ongoing drought, the trees all along the shore provide a luxuriously green border. This natural setting is exercise for the soul, at the same time that I'm exercising my body. In fact, there's plenty of scientific evidence that exposure to natural surroundings can decrease blood pressure, stress hormones, and improve immune function. In Japan, this is called Shinrin-yoku, literally "taking in the atmosphere of the forest," or just Forest Therapy for short.
This past weekend, I went kayaking in Kickapoo State Park: another opportunity for Shinrin-yoku, and a great upper body workout. I got to thinking that this would be a wonderful form of cardiovascular and strength exercise for those with hip and knee pain.
My bicycle route also took me past a small cemetery -- a reminder of the final destination for all of us. It's also a reminder of the steps we can take to maximize the years of our life, and maximize the health and well-being we pack into those years. Every choice we make can have an impact on our health -- choose wisely.
Tuesday, July 17, 2012
Tuesday, July 10, 2012
The Key Nutrient for Weight Loss, Lowering Cholesterol, and Controlling Blood Sugar
When you think of nutrients, do you think of vitamins and minerals? These are essential components of a healthy diet -- and best consumed in whole food form, rather than from supplements in most cases. Something else we don't always think of as a nutrient, but is just as critical to health, is dietary fiber.
When you hear "fiber," you may think of a bottle of Metamucil, to help with constipation. While it's certainly true that that is a benefit of a fiber supplement, whole food sources are much better. Supplements tend to contain just one kind of fiber, called insoluble fiber, which helps to clean out the bowels - that by itself is important to health and quality of life. But you can go beyond that: Whole food sources of soluble fiber are associated with obesity prevention, lower blood cholesterol, better blood sugar control, and even lower risk of colon and breast cancer.
So how much is enough? Most Americans get about 8-14 grams of fiber per day, but even mainstream nutritional guidelines recommend 25-35 grams per day! If you're eating the Standard American Diet (S.A.D.), start working on increasing your fiber intake to improve your health. This is best done gradually, to avoid digestive upset. Also, don't just reach for a fiber supplement -- make fiber-rich foods a part of your daily diet:
When you hear "fiber," you may think of a bottle of Metamucil, to help with constipation. While it's certainly true that that is a benefit of a fiber supplement, whole food sources are much better. Supplements tend to contain just one kind of fiber, called insoluble fiber, which helps to clean out the bowels - that by itself is important to health and quality of life. But you can go beyond that: Whole food sources of soluble fiber are associated with obesity prevention, lower blood cholesterol, better blood sugar control, and even lower risk of colon and breast cancer.
So how much is enough? Most Americans get about 8-14 grams of fiber per day, but even mainstream nutritional guidelines recommend 25-35 grams per day! If you're eating the Standard American Diet (S.A.D.), start working on increasing your fiber intake to improve your health. This is best done gradually, to avoid digestive upset. Also, don't just reach for a fiber supplement -- make fiber-rich foods a part of your daily diet:
- Vegetables
- Flaxseed (grind 2 Tablespoons daily)
- Pears, prunes, pineapple
- Legumes (beans)
- Nuts (almonds, hazelnuts, walnuts)
Pots and Pans
If you've read my blog or heard me speak, you know I'm an advocate of eating whole, natural foods as the best path to health -- no matter what specific diet you follow. The one thing that eating more healthy foods from scratch requires is more time in the kitchen. Just think of it -- up till about 70 years ago, folks didn't have a choice but to spend a good chunk of the day cooking. The advent of fast food and processed "convenience" foods brought with them the promise of "freedom" -- the word that makes every American heart sing.
But what are we free to do? Spend more time on our butts in front of the TV or computer? My very busy family manages to find time to fit home-cooked meals into our daily schedule -- it's just a matter of readjusting priorities. And in the evening, when it's my turn to do the dishes, I reflect on how this is not just a chore -- it's part of the gift of good health for my family.
Monday, July 2, 2012
Bad for the Body, Bad for the Mind: Are You Eating this Harmful Ingredient?
One of the key markers of a highly-processed diet is trans-fatty acids, or trans fats. These abnormal fats are a result of either deep frying or a process called hydrogenation, which is used to extend the shelf life of packaged foods. Doughnuts, cookies, crackers, French fries, or almost any fried fast food are rich sources of this insidious killer.
Numerous studies in recent years have found that these are more of a culprit in raising the risk of heart disease, stroke, and diabetes than the oft-maligned saturated fats. Recently, researchers have found that trans fats have an impact on mood and behavior as well. Spanish researchers in 2011 found a direct relationship between intake of trans fats and risk of depression. On the flip-side, consuming monounsaturated fats (such as olive oil and avocados), or polyunsaturated fats (such as fish oil, nuts, and seeds) decreased depression risk.
Just a few months ago, researchers at the University of California San Diego found that higher trans fat intake is associated with increased aggression and irritability. And once again, the polyunsaturated fats correlated with increased agreeableness and reduced impulsivity. While this doesn't prove that trans fats cause increased aggression, it just adds to the mountain of evidence for avoiding this toxic ingredient.
One caveat: trans fats are harmful in and of themselves, but they are also a marker for highly processed foods. And one thing that American food manufacturers are good at is manipulating processed foods to follow the latest trends in nutritional awareness -- just look at the labels touting "Trans Fat Free," "Low-Carb," "Low-Sodium," etc. Your best bet is to stick as much as possible to real, whole foods -- foods as close to their natural plant or animal source as possible.
Numerous studies in recent years have found that these are more of a culprit in raising the risk of heart disease, stroke, and diabetes than the oft-maligned saturated fats. Recently, researchers have found that trans fats have an impact on mood and behavior as well. Spanish researchers in 2011 found a direct relationship between intake of trans fats and risk of depression. On the flip-side, consuming monounsaturated fats (such as olive oil and avocados), or polyunsaturated fats (such as fish oil, nuts, and seeds) decreased depression risk.
Just a few months ago, researchers at the University of California San Diego found that higher trans fat intake is associated with increased aggression and irritability. And once again, the polyunsaturated fats correlated with increased agreeableness and reduced impulsivity. While this doesn't prove that trans fats cause increased aggression, it just adds to the mountain of evidence for avoiding this toxic ingredient.
One caveat: trans fats are harmful in and of themselves, but they are also a marker for highly processed foods. And one thing that American food manufacturers are good at is manipulating processed foods to follow the latest trends in nutritional awareness -- just look at the labels touting "Trans Fat Free," "Low-Carb," "Low-Sodium," etc. Your best bet is to stick as much as possible to real, whole foods -- foods as close to their natural plant or animal source as possible.
Monday, June 25, 2012
Non-Toxic Ways to Avoid Mosquito Bites
Summer has arrived: Backyard barbecues, swimming, hiking, cycling... and, of course, mosquitoes. The bites of those little critters are not only annoying and itchy, but may carry harmful viruses, such as West Nile virus and St. Louis encephalitis virus. Outside of the U.S., mosquitoes may carry even more dangerous diseases such as malaria and dengue fever.
Many people are concerned about the toxic effects of conventional insect repellents, which contain chemicals such as DEET (N,N-diethyl-meta-toluamide). DEET remains popular because it's so darned effective. If you want to avoid this synthetic compound, what are natural alternatives that actually work to keep these bugs at bay?
Many people are concerned about the toxic effects of conventional insect repellents, which contain chemicals such as DEET (N,N-diethyl-meta-toluamide). DEET remains popular because it's so darned effective. If you want to avoid this synthetic compound, what are natural alternatives that actually work to keep these bugs at bay?
- Natural insect repellents that have been tested to actually work on par with DEET include catnip oil (yes, the same catnip that your cat loves!), and lemon eucalyptus oil (the Centers for Disease Control actually recommend this for prevention of spread of West Nile virus). There are commercially available sprays that contain these herbs. By the way, skip the Avon Skin-So-Soft -- its bug-repelling reputation is greatly exaggerated.
- Think outside the spray: physical repellents include backyard tiki torches (whether they contain citronella or just plain oil -- it's the smoke that drives mosquitoes away), and fans. Set up an oscillating fan on your patio pointed out toward the yard -- mosquitoes will literally be blown away!
Enjoy a safe, non-toxic summer!
Monday, June 18, 2012
Put Down that Bagel Till You Read This...
Once upon a time, grains (wheat, rice, millet, etc.) were the darlings of nutrition: plant-based, full of fiber, vitamins, and minerals. They formed the base of the old food pyramid, with recommendations to eat 6-11 servings per day. But like a plot twist in a Christopher Nolan movie, grains have become vilified over the last 10 or 15 years: empty calories, the real reason Americans are getting fatter. From the Atkins Diet to the South Beach Diet, and now the Paleo Diet, "carbs" are now the whipping boy of popular nutrition. Is this reputation justified?
First of all, what do these diets mean when they say "carbs"? Short for carbohydrates, they're referring to the highly processed and refined grain products such as white bread, bagels, most breakfast cereals, pasta, and white rice. Of course, as any student in my beginning nutrition class could tell you, carbohydrates are also in healthy foods such as fruits, vegetables, nuts, and beans. So first and foremost, we need to distinguish the type of carb we're talking about, before we label it with that four-letter word. Yes, those highly refined grain products are low in fiber, vitamins, and minerals, and contribute to difficulties in blood sugar regulation that can lead to increased hunger, weight gain, and eventually even insulin resistance or diabetes.
The trend over the last decade has been to throw the baby out with the bathwater, though. Whole grains (100% whole wheat, brown rice, millet, and quinoa, to name a few) are nutritional powerhouses, and make sense as part of a balanced diet that includes lots of vegetables, moderate amounts of fruit, as well as nuts, seeds, beans, and moderate amounts of meat or eggs.
A 2005 study published in JAMA compared several different types of diet with wildly different proportions of protein, fats, and carbohydrates. The results? As long as folks adhered to it, they all lost weight and improved their cholesterol levels.
I've seen a lot of fad diets over the last couple of decades. My personal hypothesis is that they all work to some extent for two simple reasons:
First of all, what do these diets mean when they say "carbs"? Short for carbohydrates, they're referring to the highly processed and refined grain products such as white bread, bagels, most breakfast cereals, pasta, and white rice. Of course, as any student in my beginning nutrition class could tell you, carbohydrates are also in healthy foods such as fruits, vegetables, nuts, and beans. So first and foremost, we need to distinguish the type of carb we're talking about, before we label it with that four-letter word. Yes, those highly refined grain products are low in fiber, vitamins, and minerals, and contribute to difficulties in blood sugar regulation that can lead to increased hunger, weight gain, and eventually even insulin resistance or diabetes.
The trend over the last decade has been to throw the baby out with the bathwater, though. Whole grains (100% whole wheat, brown rice, millet, and quinoa, to name a few) are nutritional powerhouses, and make sense as part of a balanced diet that includes lots of vegetables, moderate amounts of fruit, as well as nuts, seeds, beans, and moderate amounts of meat or eggs.
A 2005 study published in JAMA compared several different types of diet with wildly different proportions of protein, fats, and carbohydrates. The results? As long as folks adhered to it, they all lost weight and improved their cholesterol levels.
I've seen a lot of fad diets over the last couple of decades. My personal hypothesis is that they all work to some extent for two simple reasons:
- They provide a structure for including more healthy foods in the diet, especially vegetables, while cutting down on portion sizes and total calories.
- They almost all start off by cutting out the refined grain products (bad carbs). Some go on to restrict all grains (Atkins, Paleo, etc.), but either way, this eliminates most of the junk food from the Standard American Diet (S.A.D.).
Uh-oh, there it is. Get rid of the cookies and muffins, and eat more veggies. Sounds like what Grandma told you, doesn't it? It's not mysterious or complicated. Frankly, that's what drives the sales of diet and nutrition books: the promise that the author has some secret to health and weight loss, but you must follow their plan to the letter (no matter how bizarre).
So eat your grains -- as long as they're whole grains. And eat other healthy foods, too. Then you can write your own book about how easy it is! For more inspiration, check out these common-sense resources:
Monday, June 4, 2012
If You're Not Getting Enough of This, You're Just Inviting Chronic Disease
If you're a reader of my articles, you might think the "This" I'm referring to is my favorite supplement -- exercise. While that's true, this time, let's focus on that other foundation of health: sleep.
A recent study added to the evidence that inadequate or disrupted sleep induces metabolic changes in the body that can lead to diabetes and weight gain. These changes occurred with sleep at about five and a half hours per night. Shift work aggravates the problem, with the disruption in circadian rhythm (our body's daily biological clock) making sleep even more difficult.
As the weather gets hot, falling asleep might get harder -- but there are ways to deal with that. A lack of optimal amount of sleep can lead not only to obesity and diabetes, but also may aggravate high blood pressure, and even raise the risk of certain types of cancer. Not to mention the fact that this is probably the most common cause of fatigue -- and the first thing to address before we go reaching for "energy drinks," supplements, etc.
How much sleep should we get? Between 7 and 9 hours per night is what most research indicates. If you think you're too busy to get that amount, reassess your activities during the day: If you're staying up to have time to watch TV or surf the web, reconsider your priorities in light of the very real negative health effects.
Lack of sleep linked to disease
A recent study added to the evidence that inadequate or disrupted sleep induces metabolic changes in the body that can lead to diabetes and weight gain. These changes occurred with sleep at about five and a half hours per night. Shift work aggravates the problem, with the disruption in circadian rhythm (our body's daily biological clock) making sleep even more difficult.
As the weather gets hot, falling asleep might get harder -- but there are ways to deal with that. A lack of optimal amount of sleep can lead not only to obesity and diabetes, but also may aggravate high blood pressure, and even raise the risk of certain types of cancer. Not to mention the fact that this is probably the most common cause of fatigue -- and the first thing to address before we go reaching for "energy drinks," supplements, etc.
How much sleep should we get? Between 7 and 9 hours per night is what most research indicates. If you think you're too busy to get that amount, reassess your activities during the day: If you're staying up to have time to watch TV or surf the web, reconsider your priorities in light of the very real negative health effects.
Lack of sleep linked to disease
Tuesday, May 29, 2012
Gluten Free: Rethinking Snacktime
Gluten-free eating has gained popularity recently. It's not for everyone; however, there are specific health conditions that benefit from avoiding gluten. Gluten is actually a baking term for the group of proteins found in wheat, barley, and rye; the main protein is called gliadin. Some folks have a genetic intolerance to gluten/gliadin called celiac disease -- if they consume gluten-containing grains, it causes inflammation in the intestinal tract that can produce constipation or diarrhea, as well as gas, indigestion, and bloating. More importantly, it can also lead to malabsorption of nutrients, and actually raise the risk of chronic disease development.
Other people do not have celiac disease, but have gluten intolerance -- they have discovered by experience that they feel better and healthier when avoiding gluten. This may show up as a positive reaction on an IgG food sensitivity lab test (which we offer at CINHC), or could just be discovered by doing a trial of gluten avoidance for a few weeks.
If you have ever tried going gluten-free (GF), out of necessity or curiosity, you quickly discover just how challenging it can be: wheat is in nearly every packaged or processed food, and most foods available at restaurants. The key to success with a GF diet is advanced planning, especially to avoid the trap of relying on the explosion of GF junk foods that have become available recently. Food writer Amie Valpone has great ideas on healthy GF snacking:
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