I am a senior citizen as regular readers know. So, sometimes, I need to scale down exercises to be appropriate for me. There is nothing sadder than an injury sustained while exercising and trying to make yourself healthier.
So, I was pleased to read of the new research from McMaster University is challenging traditional workout wisdom, suggesting that lifting lighter weights many times is as efficient as lifting heavy weights for fewer repetitions.
Thankfully, you don’t need to mimic Arnold to build your muscles.
It is the latest in a series of studies that started in 2010, contradicting the decades-old message that the best way to build muscle is to lift heavy weights.
“Fatigue is the great equalizer here,” says Stuart Phillips, senior author on the study and professor in the Department of Kinesiology. “Lift to the point of exhaustion and it doesn’t matter whether the weights are heavy or light.” Continue reading
I ran across this infographic in my meanderings and thought it had a lot of interesting if depressing information, like the increase in diabetes in the last few decades. On the positive side, “Many chronic diseases have a root in lifestyle decisions, from obesity to smoking. And, many of these conditions can be treated or even prevented by changing behavior.”
Back more than six years ago, the primary focus of this blog was weight loss pure and simple. In the course of writing about weight loss, I found myself opening up to the concept of good health and long life and the idea of simply losing weight diminished in value. In my mind the positive aim of healthy living easily trumped the negative and short range goal of simply dropping some unwanted pounds. Now, it seems that Baylor University has determined that looking on the positive side worked far better than the avoidance, or negative side in their studies.
Baylor reported that, many diet plans are doomed from the start.
The reason? Dieters tend to adopt the wrong strategies, often planning to ditch their favorite foods and replace them with less-desirable options, according to new research from Baylor University’s Hankamer School of Business.
Conversely, successful dieters focus on adding healthy foods – foods that they actually like, said Meredith David, Ph.D., assistant professor of marketing at Baylor. She is the lead author on the study, “Saying ‘No’ to Cake or ‘Yes’ to Kale: Approach and Avoidance Strategies in Pursuit of Health Goals,” published in the journal Psychology & Marketing. Continue reading
I think this is a really intelligent discussion of the subject of weight. I especially like the conclusion as it meets my bias perfectly.
Eat less; move more; live longer.
I am a coffee drinker and coffee lover. I wrote about my cold brewing coffee in March. Also, check out my post from Harvard on coffee facts.
This is one of the most informative infographics I can remember seeing. Enjoy!
Filed under caffeine, coffee
Regular readers know that I am a senior citizen who exercises daily and eats intelligent amounts and kinds of food to remain healthy. I take only a single drug for my prostate. Most of the seniors I know take a number of drugs, prescription and over the counter, to keep them going.
• For the first time, the American Heart Association has issued a statement cautioning that drugs used to treat a variety of conditions can cause or worsen heart failure.
• Patients should show each of their healthcare providers a complete list of their medications, including over-the-counter drugs and natural supplements.
• Patients with heart failure should consult with a health professional before starting or stopping any medication.
Commonly used medications and nutritional supplements may cause or worsen heart failure, according to the first scientific statement from the American Heart Association to provide guidance on avoiding drug-drug or drug-condition interactions for people with heart failure.
The statement provides comprehensive information about specific drugs and “natural” remedies that may have serious unintended consequences for heart failure patients.
Heart failure patients have, on average five or more separate medical conditions and take seven or more prescription medications daily, often prescribed by different healthcare providers.
“Since many of the drugs heart failure patients are taking are prescribed for conditions such as cancer, neurological conditions, or infections, it is crucial but difficult for healthcare providers to reconcile whether a medication is interacting with heart failure drugs or making heart failure worse,” said Robert L. Page II, Pharm.D., M.S.P.H., chair of the writing committee for the new scientific statement published in the American Heart Association journal Circulation. (my emphasis)
I would really like to believe that regular readers of this blog don’t smoke. If you need any convincing about its dangers check out my Page – How damaging is smoking?
Lest we forget, smoking can also harm us by proximity. Keep your distance.
Herewith some more shots from my meandering around the web.
I have always loved Pooh.
I don’t know if this one is for real or just a joke, but always happy to include a shot of Wondy. Check it out and see how you feel.
Have a healthy week!
It’s important to remember that our bones are living tissue as much as our muscles. We need to work them with weight bearing exercise throughout our lives. Aerobic work is fine for our cardiovascular system, but get some weight work in regularly. Happily, going for a walk is weight bearing exercise.
To read more benefits of walking – Check out my Page – Why you should walk more.
As a daily bike rider here in Chicago, I was thrilled to learn of the advancements for cyclists overseas reported by Harvard.
Solar-powered bike paths that can melt snow and ice; pollution-eating vacuum towers near bicycle paths; bicycle parking stations with lockers, rest rooms, and showers; and bicycle wheels with rechargeable batteries that help propel riders up hills are just a few of the 70 innovations—some already in place, others still on the drawing board—outlined in a new compilation of inventive ideas aimed at encouraging people to bike. “Promoting Bicycling Through Creative Design: Innovations for Bicycles and Cycling Facilities” was compiled by Anne Lusk, research scientist in the Department of Nutrition, in partnership with the U.S. Environmental Protection Agency and the League of American Bicyclists, with support from the Helen and William Mazer Foundation.
Bike escalator in Norway
In a podcast, Lusk talks about ways to make biking safer and easier.
“The hope is that these innovations will move the needle faster in getting people to take up cycling,” said Lusk. There are lots of good reasons for doing so, she said, noting that bicycling is good for people’s health and good for reducing greenhouse gas emissions. It may also boost local economies, she said. She cited a 2010 study of a retail area in Melbourne, Australia that found that $31 was generated per hour for each square meter of parking allotted to bikes compared with $6 for similar space allotted to cars—because bikes take up so much less space than cars, thus allowing for more shoppers in the area. Continue reading
Some really good thoughts here that coincide with my own feelings about working at being healthy and living a long and happy life. We really need to get our heads straight and quit trying to lose a couple of extra pounds instead of focusing on the big picture and living a healthy life. Sadly, the only time most people focus on their health is when they think they need to lose some weight. Living a healthy life is positive. Just trying to lose weight is negative.
Eat less; move more; live longer.
All About Healthy Choices
How do we know? What do we base our answers on? What are the signs we’re transitioning from healthy to unhealthy?
Most people assume if they can go about their daily tasks without “feeling” sick, they are healthy. Is this a good way of determining our health status? What about symptoms? Do we base our health on their severity? Do we often base our health on their absence?
What do the following conditions all have in common?
High Blood Pressure
Sudden Onset Heart Attacks
Positive Testing For The HIV Virus
Typically, none of these conditions produce SYMPTOMS early on. What about early breast cancer, early prostate cancer and early colon cancer? What about hepatitis C? Again, no sign of SYMPTOMS!
There are countless conditions we may develop, yet we haven’t become a paranoid society fearing the ABSENCE OF SYMPTOMS? WHY?
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Good news for Italian food lovers everywhere! Research from I.R.C.C.S. Neuromed in Pozzilli, Italy, shows that, unlike popular beliefs, pasta consumption does not contribute to obesity; on the contrary: it is associated with a decrease in body mass index.
In recent years pasta gained a bad reputation: it will fatten you. This led lots of people to limit its consumption, often as part of some aggressive “do it yourself” diets. Now a study conducted by the Department of Epidemiology, I.R.C.C.S. Neuromed in Pozzilli, Italy, does justice to this fundamental element of the Mediterranean diet, showing how pasta consumption is actually associated with a reduced likelihood of both general and abdominal obesity.
A typical bowl of pasta amounts to more than a single serving.
The research, published in the journal Nutrition and Diabetes, examined over 23,000 people recruited in two large epidemiological studies: Moli-sani and INHES (Italian Nutrition & Health Survey), conducted by the same Department. “By analyzing anthropometric data of the participants and their eating habits – explains George Pounis, first author of the paper – we have seen that consumption of pasta, contrary to what many think, is not associated with an increase in body weight, rather the opposite. Our data show that enjoying pasta according to individuals’ needs contributes to a healthy body mass index, lower waist circumference and better waist-hip ratio.” Continue reading
Filed under obesity, pasta
Regular readers know that I have lost three family members to Alzheimer’s Disease or dementia in general. So, my ears prick up when I hear of anything that might mitigate against these afflictions. Rush University Medical Center has reported just that.
Eating a meal of seafood or other foods containing omega-3 fatty acids at least once a week may protect against age-related memory loss and thinking problems in older people, according to a team of researchers at Rush University Medical Center and Wageningen University in the Netherlands.
Their research findings were published in the May 4 online issue of Neurology, the medical journal of the American Academy of Neurology. The study was supported by the National Institute on Aging and the Judith Zwartz Foundation.
The age-related memory loss and thinking problems of participants in the study who reported eating seafood less than once a week declined more rapidly compared to those who ate at least one seafood meal per week.
“This study helps show that while cognitive abilities naturally decline as part of the normal aging process, there is something that we can do to mitigate this process,” says Martha Clare Morris, ScD, a Rush nutritional epidemiologist and senior author of the paper.
Four types of seafood, five types of brain function
Exercise requires motion and that usually means moving from place to place in one way or another. As a former runner who suffered from toe, foot and leg problems, I found this post useful.
Dr. Anthony Weinert's Blog - Stop Feet Pain Fast
Old wives’ tales and myths like that example are fun to laugh at. We believed them as children. “Step on a crack and you’ll break your mother’s back.” But there are other myths that are no laughing matter, especially when they involve your health.
From bunions to broken toes, foot and ankle surgeon Anthony Weinert, DPM, FACFAS, has heard it all. Weinert treats patients at offices in both Warren and his new state of the art facility in Troy. He shares five myths about foot care and the realities behind them.
Myth: Cutting a notch (a “V”) in a toenail will relieve the pain of ingrown toenails.
Reality: When a toenail is ingrown, the nail curves downward and grows into the skin. Cutting a “V” in the toenail does not affect its growth. New nail growth will continue to curve downward. Cutting a “V” may actually cause…
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Consuming higher amounts of unsaturated fats was associated with lower mortality, according to a study from Harvard T.H. Chan School of Public Health.
In a large study population followed for more than three decades, researchers found that higher consumption of saturated and trans fats was linked with higher mortality compared with the same number of calories from carbohydrates. Most importantly, replacing saturated fats with unsaturated fats conferred substantial health benefits. This study provides further support for the 2015-2020 Dietary Guidelines for Americans that emphasize the types of fat rather than total amount of fat in the diet.
The traditional meat and potatoes dinner is not the way to go.
The study is the most detailed and powerful examination to date on how dietary fats impact health. It suggests that replacing saturated fats like butter, lard, and fat in red meat with unsaturated fats from plant-based foods—like olive oil, canola oil, and soybean oil—can confer substantial health benefits and should continue to be a key message in dietary recommendations. (My emphasis)
The study was published online July 5, 2016 in JAMA Internal Medicine. Continue reading