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Exercise Prevents Aging of Cells
Exercise is known to have a bounty of health benefits that can ward off age-related diseases, but a new study shows that regular physical activity has an anti-aging effect at the cellular level. The research found that intensive exercise prevents the shortening of telomeres -- the DNA that bookends chromosomes and protects the ends from damage -- much like the cap on the end of a shoelace.

The shortening of telomeres limits cells to a fixed number of divisions and can be regarded as a "biological clock." Gradual shortening of telomeres through cell divisions leads to aging on the cellular level and may limit lifetimes. When the telomeres become critically short, the cell dies. The researchers measured the length of telomeres in blood samples from two groups of professional athletes and two groups who were healthy nonsmokers, but not regular exercisers.

The shortening of telomeres limits cells to a fixed number of divisions and can be regarded as a "biological clock." Gradual shortening of telomeres through cell divisions leads to aging on the cellular level and may limit lifetimes. When the telomeres become critically short, the cell dies. The researchers measured the length of telomeres in blood samples from two groups of professional athletes and two groups who were healthy nonsmokers, but not regular exercisers.

The shortening of telomeres limits cells to a fixed number of divisions and can be regarded as a "biological clock." Gradual shortening of telomeres through cell divisions leads to aging on the cellular level and may limit lifetimes. When the telomeres become critically short, the cell dies. The researchers measured the length of telomeres in blood samples from two groups of professional athletes and two groups who were healthy nonsmokers, but not regular exercisers.

Long-term exercise training activates telomerase and reduces telomere shortening in human white blood cells, the researchers found. The age-dependent telomere loss was lower in the older athletes who had performed endurance exercising for several decades.

Long-term exercise training activates telomerase and reduces telomere shortening in human white blood cells, the researchers found. The age-dependent telomere loss was lower in the older athletes who had performed endurance exercising for several decades.
Source: Live Science 2010-01-07
Manage 7 Health Challenges Without Medication
No less an authority than the Harvard Health Letter notes that scientific studies support nonpharmacological approaches to seven common conditions. The article cites high financial costs and the multiple side effects of medications. Using free, natural remedies takes discipline, notes the report, but in many cases can be has helpful as taking pills.

1. Arthritis: Both weight loss and exercise will result in less pain and more mobility. If weight is not an issue, nevertheless find an exercise practice that doesn’t put a “load” on joints. 2. Cholesterol: LDL levels can drop 5% by eliminating highly saturated fats from your diet. Additional soluble fiber also helps.

3. Cognitive decline: Memory training and any kind of “brain exercise” in which one feels mentally challenged helps older people stay sharp. But once again, physical exercise may be even more beneficial than mental gymnastics. 4. Depression: The data is in. Regular physical exercise can have a potent effect on depression. (Softer data also documents the value of finding “meaning” in one’s life, whether religious, spiritual or social, such as altruistic activities.)

5. Diabetes: Regular physical activity puts the brakes on blood sugar levels since exercised muscles are more receptive to the insulin that helps it pull sugar from the bloodstream. Also, decrease sweets and easy-to-digest carbohydrates. 6. High blood pressure: Weight loss, more exercise, eating less salt, and decreased stress all help to lower blood pressure.

7. Osteoporosis: Here, weight-bearing exercise is positive, making bones and bone tissue stronger and denser. Extra vitamin D and calcium is also recommended.

In summary, save money, be free of side effects and feel good.
Source: Christine Junge 2008-04-03
Studies Showcase Spectacular Medicinal Spices
Scientists are discovering that spices such as cinnamon and turmeric can decrease inflammation, kill harmful bacteria, regulate blood sugar and even act as agents to destroy cancer cells, according to a summary of the research on Alternet. Ellen Ryan, a patient with blood sugar “crashes” found that taking two cinnamon capsules in the morning stopped the crashes.

People all over the world have used spices medicinally for centuries, but only recently have experiments supported the efficacy of these household remedies. Turmeric is an Ayurvedic medicine sometimes called the “aspirin of Asia” because of it’s healing effect on wounds and for inflammatory illnesses such as arthritis. Made from a tropical plant related to ginger, the important ingredient in turmeric is curcumin, a compound with anti-inflammatory and anti-oxidant properties.

A current investigation at UCLA, using a mouse model to study Alzheimer’s, has found that mice fed curcumin have 80 percent fewer protein plaques that are associated with the disease. It is too early to make direct applications to humans, says researcher Sally Frautschy of the UCLA’s Alzheimer’s Research Lab, but the UCLA team led by John Ringman and Jeffrey Cummings have completed a pilot clinical trial and are analyzing the results. Other studies suggest that curcumin helps fight certain cancers. A study of 1000 adults over 60 in Singapore, published in the American Journal of Epidemiology, found that those who ate curry regularly (turmeric is a primary ingredient) scored higher on mental performance tests. India, known for curry cuisine, reports some of the lowest rates of Alzheimer’s in the world.

Saffron, a pricier spice, was studied in relation to mild depression in adults at Tehran University of Medical Sciences. Those who received a daily 30-milligram capsule of saffron showed significant improvement in mood over those who received a placebo.

Chili peppers have long been thought to have positive medicinal qualities. This opinion was supported by a study at Cedars-Sinai Medical Center in Los Angeles. In mice, who ate the equivalent of 10 habanera peppers three times a week, capsaicin (the active ingredient) appeared to shrink pancreatic tumors by half in less than a week.

Numerous studies of ginger, done primarily in test tubes and with animals, combine to indicate that it can lower both blood sugar and cholesterol, as well as ease inflammation. Once again, researchers suggest using common sense and not “over-dosing” on spices. But a teaspoon a day might very well carry noticeable benefits.
Source: Alternet 2008-03-20
10 Yoga Poses for Chronic Pain
Yoga teaches awareness of the body and mind relaxation as an organic whole which is integral to releasing debilitating symptoms, says teacher Liz Owen. As a certified Iyengar yoga instructor for over 17 years, Owen teaches that the combination of “awareness of proper body alignment and posture” with mindfulness training “facilitates the release of negative and damaging emotions to help move towards healing.”

This sequence of yoga asanas (poses) she recommends will both stretch and strengthen the body, along with guided mental affirmations. To begin, she suggests having a yoga mat, a belt, a blanket, a block and an optional eye bag. Hold the pose for 20-30 seconds while breathing deeply and fully. If there is pain, stop the pose since “your body won’t benefit from pushing through pain.”

This sequence of yoga asanas (poses) she recommends (www.beliefnet.com/gallery/yogachronicpain.html) will both stretch and strengthen the body, along with guided mental affirmations. To begin, she suggests having a yoga mat, a belt, a blanket, a block and an optional eye bag. Hold the pose for 20-30 seconds while breathing deeply and fully. If there is pain, stop the pose since “your body won’t benefit from pushing through pain.”

The 10 illustrated poses in this article are: Lying leg stretch, eagle shoulder/back stretch, bridge pose, wide-leg seated pose, modified boat pose, half forward bend, mountain pose with shoulder stretch, supported triangle, seated twist and forward bend, and deep relaxation.

With each pose, Owen suggestions a reflection such as using color imagery to work with the pain, affirming the mind/body connection or observing your pain non-judgmentally.

Above all, “listen to the wisdom within your body,” she advises. This will help you decide on which poses are most helpful and for how long. Remember, she says, “that you are not responsible for your pain, but you must be responsible to it.” You are in charge of deciding “to help your body become more vital, healthy and happy.”
Source: beliefnet 2008-03-06
Vitamin D Consistently Blocks Some Cancers
Vitamin D studies consistently show it to be a near-miracle substance in the fight against certain cancers, osteoporosis, multiple sclerosis and winter depression, reports Canada’s Dalhousie University epidemiologist, Dr. Louise Parker.

Vitamin D has been linked to lower risk of lung and colon cancer in study after study, says Dr. Parker, an expert in environmental exposures that can lead to cancer. Sun through the skin is one of the most important sources of vitamin D. For Canadians who don’t get enough sun, especially in winter, the Canadian Cancer society recommends taking 1000 units per day. The little pill, dubbed “the sunshine vitamin,” can be purchased for $5 - $10 for 100 tablets.

The public gets confusing messages, notes Dr. Parker, because sunscreen is touted as necessary protection against skin cancer. However, sunscreen impairs the skin’s ability to make vitamin D. Dr. Parker recommends a balance of more sun than is usually recommended plus eating foods rich in vitamin D such as fatty fish, cod liver oil and egg yolks. Milk, orange juice and other nutritious foods fortified with vitamin D are good additions to the diet.

Despite the consistent findings, more research is needed. “Vitamin D works in very complicated ways,” says Dr. Parker. It changes the way cells operate and, in fact, may actually block cancer cell proliferation and generally improve immune system functioning. But the mechanisms are not fully understood, she says.

Dr. Parker recommends taking vitamin D tablets up to 1000 units every other day. Combined with sunshine, a healthy diet and exercise, this level of intake can only strengthen the immune system while having no harmful side effects.
Source: Newswise 2008-02-21
What Besides Love is Good for Your Heart?
This is a good time to look at the state of your heart, suggests Dr. Gregg C Fonarow, UCLA’s Eliot Corday Professor of Cardiovascular Medicine and Science. Demographic reports show that “cardiovascular disease remains the leading cause of death and disability for both men and women in the United States,” he reports.

A healthy lifestyle can prevent heart disease, Dr. Fonarow reminds us. Notes UCLA pediatric cardiologist Dr. Thomas Klitzner, “The path to heart disease begins at an early age” with poor diet, stress and lack of exercise. And renowned cardiologist Dean Ornish has compiled data showing the heart healthy power of nurturing relationships – what Valentine’s Day is really about.

So heart disease can be managed and even reversed, experts conclude. Here are 10 tips for a healthy heart, note these heart doctors – information we already know but sometimes forget:

1. Don’t smoke. Avoid second-hand smoke also which will reduce cardiovascular risk. 2. Exercise 30 to 60 minutes a day. 3. Maintain a healthy weight. Obesity increases the risk of heart disease and diabetes. 4. Check your cholesterol levels at least once a year.

5. Know about ideal cholesterol levels. The ideal level for LDL (“bad” cholesterol) is less than 100. Some individuals need lower levels. Keep HDL (“good” cholesterol) up. Talk to your physician about lipid levels. 6. Check you blood pressure regularly. 7. Maintain normal blood pressure with exercise and decrease of stress. Ideal systolic blood pressure is below 140 and diastoiic blood pressure should be below 90.

8. If medications are indicated, take them as prescribed. 9. Include omega-3 fatty acids in your daily diet. 10. Get regular check-ups and educate yourself about your symptoms and medications in order to be an informed consumer. By now these tips are common sense and yet serve as helpful reminders. And what better time than around Valentine’s Day?
Source: UCLA Health Sciences 2008-02-07
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