Health And Fitness Articles Blog

My Yeast Pancakes Recipe

2012-01-28T17:27:00.007-05:00

I started making yeast pancakes in an effort to reduce my sodium consumption while still enjoying my most favorite breakfast dish, which is pancakes. Sodium is reduced by eliminating the baking powder and soda from the recipe.

I use a one-half buckwheat flour and one-half whole wheat flour mixture for my batter. However, you can use either all whole wheat or an all-purpose flour for this recipe. Using yeast also gives the pancakes a sour dough type of taste. I usually sweeten the batter with Stevia, but you can use sugar, maple syrup or honey, or use no sweetener at all to get the full sour dough type of taste in your pancakes.

I started using buckwheat flour because buckwheat is a good source of selenium. It also contains all eight essential amino acids. Additional nutritional on buckwheat can be found at the Whole Foods web site titled "Buckwheat."

Ground Flax Seed is a good source of plant based omega-3 essential fatty acids, lignans and fiber.

This recipe makes two large pancakes or three to four small pancakes.

Ingredients

1/4 cup buckwheat flour
1/4 cup whole wheat flour
1 tablespoon ground flax seed
1/2 teaspoon cinnamon
1/8 teaspoon light salt (optional)
1/4 teaspoon vanilla extract
1 to 2 teaspoons Stevia (optional) - or other sweetener to taste
1 tablespoon olive oil or other vegetable oil
1 tablespoon "No Sugar Added" apple sauce
1/4 chopped banana - remainder of banana will be pancake topping
1 teaspoon dry yeast
1 egg
1/2 cup milk

Place milk in blender and blend at medium to high speed. Add egg and blend until mixture is a little frothy. Pour frothy milk and egg mixture in a microwave bowl and heat on high for 40 seconds. Pour heated mixture back into blender and start blending on medium.

Add yeast to milk and egg mixture while blending. Add the cinnamon, salt, vanilla, Stevia, oil, apple sauce and banana into blender and blend. When well mixed, add the flours and ground flax seed and blend until batter is smooth and well blender.

Pour pancake batter into a bowl and let sit for about 30-minutes. I usually let the mixture sit in the oven covered with a cloth. After 30 minutes, the mixture is ready. The batter typically thickens. You can add a little more milk to help it pour better onto the frying pan or grill.

Make the pancakes like you normally do. You will find that this batter browns quickly. So turn the pancake as soon as you can get the spatula under it.

I top my yeast pancakes with the remainder of the chopped banana and a handful of raisins. You will be surprised at how fluffy this recipe makes the pancakes.

Enjoy.

Charles

Men With Higher Than Normal Blood Pressure Have a Higher Risks of Atrial fibrillation

2012-01-24T12:22:00.005-05:00

In a press release from the American Heart Association, titled: "Middle-aged men with upper-normal blood pressure at risk for AF," it stated that upper-normal blood pressure in healthy, middle-aged men is an early predictor of atrial fibrillation. The study concluded that

Men with a systolic blood pressure over 140 mm Hg had a 60% increased risk of developing atrial fibrillation or AF.
Men with a systolic blood pressure between 128 and 138 mm Hg had a 50% increased risk of developing AF.
Men with a diastolic blood pressure of 80 mm Hg or higher had a 79% increased risks of developing AF.

What is Atrial Fibrillation?

Atrial Fibrillation is the rapid and disorganized electrical signals that cause the heart's two upper chambers to contract irregularly and very fast. AF doesn't always cause symptoms. Some may experience chest pain. AF increases the risks of stroke.

One important step to prevent AF is to keep your blood pressure low. Ten things that can help you keep your blood pressure low are:

Lose extra weight
Regularly exercise
Maintain a healthy diet
Use less sodium
Limit your alcohol consumption
Stay away from tobacco and second hand smoke
Reduce your caffeine
Reduce stress
Check your blood pressure often
Be more social with family and friends

A great resource to help you keep your blood pressure low is Your Guide to Lowering Blood Pressure by the US Department of Health and Human Services. You may also find interesting the Natural Remedies for High Blood Pressure.

For treatment options of atrial fibrillation see Atrial Fibrillation Treatments and Drugs by the Mayo Clinic.

Charles

Conjugated linoleic acids (CLA), Dairy Products and Safflower Oil

2012-01-22T09:10:00.013-05:00

Here is a review of some articles on conjugated linoleic acid(CLA), health aspects of dairy consumption and safflower oil benefits.

What is conjugated linoleic acid(CLA)?

Conjugated linoleic acids or CLA is a family of linoleic acids or unsaturated n-6 fatty acids. Fatty acids are acids that come from fats that are broken down, and are considered "good fats." They are used for energy by the cells in our bodies, and are water soluble. These fatty acids help the body process cholesterol, clean up our veins and arteries of cholesterol build up, and help regulate weight.

The primary source of CLA are dairy products and beef.

CLA Side Effects

Some of the CLA Side Effects are:

Stomach upset
diarrhea
nausea
fatigue
May worsen diabetes
May cause diabetes if you have metabolic syndrome

CLA: The Modern Food Chain's Weak Link by Lynnette Harris

This article from USU states that some of the benefits of CLA are to "slow the process of some types of cancer and heart disease, and appears to actually help reduce body fat and increase lean muscle mass."

Interestingly, the researchers at USU have found that "CLA content of milk is as much as five times higher when cows graze green, growing pastures than when they eat diets consisting of 50 percent conserved forage, such as alfalfa and corn silage and 50 percent grain." Basically, we have engineered out the healthy benefits of dairy by feeding our cows the wrong diet. More emphasis needs to be placed on how our dairy food supply can be made healthier by increasing the CLA content.

Is Milk From Grass-Fed Cows More Heart-Healthy? by Lynne Peeples

Researchers from the Harvard School of Public Health have determined that people with the highest levels of CLA have a 36% lower risk of heart attack compared with people with the lowest levels of CLA. This may be more evidence that CLA more than offsets the risks of saturated fat in milk.

Study: Dairy Consumption Does Not Elevate Heart Attack Risk from Brown University

Researchers from Brown University analyzed health data from 3,630 middle aged Costa Rican men and women from an epidemiological study between 1994 and 2004.

"What they found is that the dairy intake of people who had heart attacks was not statistically different than the intake of people who did not. After breaking people into quintiles, based on their dairy consumption amount, there was no significant linear relationship between consumption and heart risk, even among the most voracious consumers."

Two Dietary Oils, Two Sets of Benefits For Older Women With Diabetes by Martha Belury of OSU

This study compared the health effects of safflower oil with CLA.

A result of the 16-week study showed that a small amount of safflower oil, which was a little less than two teaspoons each day, reduced fat in the trunk area (visceral fat), lowered blood sugar and increased muscle tissue.

The same amount of CLA supplements reduced total body fat and lowered the participant's body mass index.

"Among the most surprising findings: that in 16 weeks, these women could lose between about two pounds and four pounds of trunk fat simply by taking safflower oil supplements.

'I never would have imagined such a finding. This study is the first to show that such a modest amount of a linoleic acid-rich oil may have a profound effect on body composition in women,' Belury said. The dose of either oil taken each day was approximately 1 2/3 teaspoons."

A good article by Dr. Russell H. Greenfield titled "Safflower Oil: Use a Fat to Lose Fat?", however, questions the results of this study. Dr. Greenfield's recommendation for now is to not use Safflower Oil.

Organic Dairies and Milk Products Ratings

Here are two organic dairy scorecards and ratings:

The Cornucopia Institute

OnlyGrassFed.com

According to the above organic milk rankings, the best organic milk brands are Whole Foods Markets, Organic Valley and Stonyfield. The lowest ranked brands are Aurora and Horizon.

Charles

Bone Health and Silicon

2012-01-15T13:04:00.003-05:00

Most people know that calcium, vitamin D and exercise are important for strong bones. Few, however, may realize that silicon is also an essential mineral for bone health.

In the article, Silicon and Bone Health, by R. Jugdaohsingh, research is discovering that adequate levels of silicon in the body is needed for healthy bone density, and for bone formation and bone health.

Research also shows that the best way to maintain adequate levels of silicon in the body is through nutritional sources. Long term exposure to high levels of silicon compounds, such as in antacids with magnesium trisilicates, can possibly cause kidney damage.

Food Sources of Silicon

Foods with the highest levels of silicon are whole grains. Grains that have been processed the least are the best, which includes hulled barley, oat bran, brown rice and whole wheat products.

Fruits are also a good source with the best being bananas and pineapples.

Beans, spinach and tofu are also good sources.

Tap and mineral water are good sources of silicon, along with tea and coffee. Better sources, however, are wine and beer.

Silicon in Beer

Silicon in Beer and Brewing by Troy Casey and Charles Bamforth, has determined that the best beers for silicon supply are the pale ales that contain large amounts of barley and hops. Wheat based beers that are brewed with small amounts of hops have the lowest amount of silicon.

Beer can be good for your health if you use it in moderation, according to the Webmd.com article Truth About Beer. Moderate use of beer may reduce the risk of a heart attack by 30%. There is also some evidence that moderate use of beer may also reduce the risk of diabetes, bladder cancer and kidney stones.

Moderation is defined by the medical community as one 12 ounce serving of beer each day for women, and two 12 ounce servings each day for men.

Abuse of alcohol, however, can lead to medical problems, such as an unhealthy buildup of visceral or belly fat and fatty liver disease. So, moderation is the key to the health benefits of beer.

Charles

ACSM Releases First Strength and Conditioning Textbook

2012-01-09T14:22:00.000-05:00

ACSM’s Foundations of Strength Training and Conditioning bridges gap between science and practice

INDIANAPOLIS – While the strength and conditioning field has traditionally been unchartered territory for the American College of Sports Medicine, their recent release of the ACSM’s Foundations of Strength Training and Conditioning textbook puts the College on the map in this growing field.

“The field of strength training and conditioning has grown immensely over the past 20 years,” said Nicholas Ratamess, Jr., Ph.D., CSCS, FNSCA, author of ACSM’s Foundations of Strength Training and Conditioning. “The growing field needs to see a renewed emphasis on science, and ACSM is one of the best organizations to help with that. This book bridges the gap between scientific study and professional practice, and it is aimed at coaches, athletes, personal trainers, fitness instructors and students preparing for a career in strength training and conditioning."

Based on the latest research in the field, the textbook offers a comprehensive introduction to the foundations, physiological responses and adaptations, program design, and assessment in strength training and conditioning. Chapters cover everything from stretching to plyometric training, and the book is written in a clear, straightforward style to help readers grasp new concepts.

Highlights of the book include:

Video exercise demonstrations to teach proper form and technique.
Myths and misconceptions in each chapter to clear up common misunderstandings.
Sidebar content to outline important concepts presented in the text.
Interpreting research boxes draw attention to important research findings, explaining their application to strength and conditioning practice.
Case studies present real-world scenarios and allow students to evaluate issues and devise effective solutions.

“This book will better prepare faculty to teach their strength training and conditioning courses, students to learn human physiology and program design, and coaches to develop training programs that optimize performance,” said Ratamess.

ACSM’s Foundations of Strength Training and Conditioning is available for $89 through the Lippincott Williams & Wilkins website or by calling (800) 638-3030. Members of the media interested in ordering a review copy of the book or requesting an excerpt may contact Sarah Schuessler, Lippincott Williams & Wilkins, at (215) 521-8010 or sarah.schuessler@wolterskluwer.com. Members of the media interested in scheduling an author interview may contact Ashley Crockett-Lohr, American College of Sports Medicine, at (317) 637-9200 ext. 133 or alohr@acsm.org.

Benefits Of Physical Activity

2011-12-11T09:33:00.008-05:00

Here is a good collection of articles on the benefits of physical activity:

"Exercise Can Aid Sleep and Productivity"

The results of current research shows that people who exercise at least 150 minutes each week sleep much better and feel more alert than people who exercise less. Researchers discovered that 150 minutes of moderate to vigorous physical activity each week showed a 65% improvement in sleep quality, and participants experienced less drowsiness during the day.

"Exercise May Reduce Risk of Depression in Seniors"

Researchers in Europe have found that regular physical activity lowers the risk of suffering from depression in seniors. Programs are currently being developed to increase motivation for physical activity among the elderly.

"Higher Physical Activity Associated With Reduced Risk of Breast Cancer"

This association is stronger for estrogen receptor positive progesterone receptor negative tumors, which are more aggressive. Studies show that women with higher levels of physical activity may reduce the risk of breast cancer after menopause. One reason may be that physical activity reduces body fat, which is a major source of estrogen in postmenopausal women.

"Regular Exercise Reduces Risk of Dementia, Slow Aging"

Body deterioration experienced with the aging process can be slowed with regular exercise. It has been found that exercise can reduce the risk of developing about 2 dozen mental and physical health conditions including dementia and some cancers.

"Regular Physical Activity Really Does Boost Immune System in Older Men"

With regular and moderate physical activity of about 6 hours each week, elderly men can have the same immune response to an antigen as younger men.

"Physical Activity Extends Life of Patients with Peripheral Artery Disease"

Physically active patients of peripheral artery disease (PAD) have death rates that are a third of those in PAD patients who remain inactive.

Click on the link, Benefits of Physical Activity, for more articles.

Charles

Breast Cancer In Men

2011-12-07T13:01:00.006-05:00

Can Men Get Breast Cancer?

Yes. Breast cancer in men is rare, but it does happen. Men have a small amount of breast tissue, which is not capable of producing milk. It is this breast tissue that can become cancerous in men.

Male Breast Cancer Statistics

Male breast cancer accounts for only 1% of all breast cancers. The American Cancer Society estimates that about 1,970 male breast cancers are diagnosed each year, and will cause approximately 390 deaths. Most men who develop breast cancer are between the ages of 60 and 70, although it can happen at any age. The statistical risks of a man developing this disease is about 1 in a 1,000.

Male Breast Cancer Symptoms

The early signs of male breast cancer may be a firm mass just below the nipple. Typically, the lump is painless and is about 2.5 centimeters in diameter. Skin changes near the nipple can include ulceration, puckering, redness or scaling, or the nipple may turn inward.

If the cancer spreads to the bones, you may experience bone pain near the area of the cancer. In advance stages, you may experience weakness, weight loss or malaise.

Types Of Male Breast Cancer

Ductal Carcinoma in Situ - This type is curable with surgery. The cancer cells do not grow into the fatty tissue of the breast nor does it spread outside the breast. It accounts for about 1 in 10 cases of male breast cancer.
Invasive Ductal Carcinoma - This type spreads outside of the breast tissue into other parts of the body. It accounts for about 8 of 10 cases of male breast cancer. It typically will spread to the nipple.
Invasive Lobular Carcinoma - This type if rare in men since men usually do not have lobular tissue. It typically spreads into the fatty tissue of the breast, and accounts for about 2% of all male breast cancers.
Lobular Carcinoma in Situ - It forms in the lobules, but does not spread into the fatty tissue of the breast. Very rare in men.
Paget Disease of the Nipple - It forms in the breast ducts and spreads to the nipple. The skin of the nipple may appear crushed, scaly and red. The area around the nipple may itch, ooze, burn and may bleed. You should feel a lump within the breast near the nipple.
Inflammatory Breast Cancer - This is an aggressive form of breast cancer, but fortunately rare especially in men. It causes swollen breast, which becomes red, warm and tender. It does not form a lump. It can be mistaken for an infection of the breast.

Possible Causes of Male Breast Cancer

Radiation Exposure - radiation therapy in the chest area can increase your risk of developing breast cancer.
High levels of Estrogen or Hyperestrogenism - All men produce small amounts of estrogen, but some may produce abnormally high levels. This can increase the risks of developing breast cancer.
Klinefelter's Syndrome - this is an inherited condition, where a male inherits an extra X sex chromosome. Men with this condition will produce high levels of estrogen, develop enlarged breast, have sparse facial and body hair, small testes and are unable to produce sperm. It also comes with an increase risk of developing breast cancer.
Cirrhosis of the Liver - this disease elevates blood estrogen levels and comes with an increased risk of breast cancer.
Familial Predisposition - men with several female relatives with breast cancer also have an increase risk of developing the disease.
Finasteride - this is a drug used to treat benign prostatic hyperplasia and to preven prostate cancer. It may be associated with an increased risk of male breast cancer.

References:

MedicineNet.com: Male Breast Cancer
American Cancer Society: Breast Cancer In Men

Charles

Possible Example Of What Roid Rage Is

2011-12-06T16:23:00.004-05:00

It is being reported today that a 300-pound, naked bodybuilder beat a couple at their home in Colton, California Saturday night. It took four police officers, two stun gun blasts and four sets of handcuffs to restrain the rampaging bodybuilder. The couple suffered head injuries, but have been released from the hospital. The couple are lucky that they did not receive more serious injuries.

It was also reported that the bodybuilder was taking steroids and other drugs.

This may be an example of Roid Rage. It is one of the possible psychological side effects of anabolic steroids. Excessive use of anabolic steroids can cause psychological complications such as manic behavior, hallucinations and delusions. Roid Rage, which is aggressive behavior, is common.

This young man will have to ask himself if the benefits of steroids is worth all the legal problems that he is about to face. He probably convinced himself that this would never happen to him, or that roid rage was a myth. Unfortunately, he found out the hard way what roid rage is.

Charles

How Much Exercise Do I Need?

2011-12-05T18:27:00.006-05:00

How Much Exercise Do I Need?

New physical activity and exercise guidelines have been released by the American College of Sports Medicine. These recommendations on how to stay physically active for optimum health show that it is also important to vary the types of exercise.

The recommended minimum exercise routines recommended by ACSM are:

Aerobic Exercise: Moderate Intensity exercise 5 days a week for a minimum of 150 hours each week, or Vigorous Intensity exercise 3 days each week for a minimum of 75 minutes a week. I personally prefer doing the 4x4 Interval Training routine recommended in an earlier post.
Resistance Exercises: Every other day, do 2 to 4 sets for each exercise with 8 to 12 repetitions for each set. Exercise-To-A-Healthier-Life.com has great illustrations on how to do various exercises for different parts of the body.
Flexibility Exercises: As we get older, staying flexible becomes more and more important. A recent post, "What is Viniyoga?", discusses recent studies that show that both yoga and flexibility exercises are equally effective, especially for lower back pain. Use the type of exercise that you most enjoy, whether it be just regular Flexibility Exercises, yoga, Pilates or Tai Chi.

These guidelines should help you determine just how much exercise you need. Learning to stay as physically active as possible will help you prevent many diseases such as

Dementia
Cardiovascular disease
Strokes
Type 2 Diabetes
And many cancers.

Charles

Exercise for Cancer Treatment

2011-11-30T16:57:00.004-05:00

When diagnosed with cancer and going through cancer treatment, there are many actions that a person can take in order to improve their life and assist in their own treatment. One extremely important thing that many cancer patients may not think of is to participate in regular exercise while going through cancer treatment. Though some people may be reluctant to get involved in exercise, thinking that it will use up energy needed to fight the cancer, many doctors and researchers have announced that doing light, moderate exercise can be extremely beneficial to cancer patients and survivors.

The benefit of exercise has been demonstrated in a number of different cancers, from lung cancer to mesothelioma. One of the most major benefits is the improved physical functioning and lesser fatigue. Doctors have noted that the overall quality of life of cancer patients who exercise is greatly improved.

Another reason that doing exercise is important while going through cancer treatment is that it helps strengthen muscles. There are many potential issues that can arise when a person is limited to bed rest and is not getting regular physical activity. These issues include stiff joints, breathing problems, and bedsores. Even small amounts of exercise and physical activity can assist in avoiding these issues. For those who are caring for a cancer patient, it is important to allow the patient to do as much on their own as possible. Naturally, do not let them attempt a task that they are unable to do, but doing everything for them reduces their own independence, and further limits their physical activity. Encourage small amounts of physical activity, such as taking a short walk every day. Another option is to complete light exercises that work on muscle strength and improved range of motion. Talk to a doctor or physical therapist as to what types of exercises would be most beneficial. Many of these exercises can be completed while the patient is in bed.

Maintaining an active, healthy lifestyle is an important way to increase the overall quality of life, and can even assist in the recovery from cancer. Focusing on statistics such as a mesothelioma survival rate are of no benefit; instead take the situation into your own hands and spend time taking action that can be used to help with treatment and recovery. Cancer patients should make sure to set aside time each day in order to get some physical activity, whether it's a walk around the neighborhood, some range of motion exercises, or just getting up and moving around. Friends and family of cancer patients can participate in these activities as well, as a way to spend time with those they care about, and assist in activities that will help with care.

By Jackie Clark

Three Things That Help Me Sleep Better

2011-11-26T10:39:00.013-05:00

As I approached my 50's, sleeping well was becoming a challenge. Over the last ten years, I have made these three changes that has helped me sleep much better.

Number 1: Elevating My Head While Sleeping

Breathing becomes much easier when you elevate your head while sleeping. I suspect many of us suffer from a mild case of sleep apnea, which is a reduction of breathing while we sleep. Raising your head 4 to 6 inches while you sleep is one way of treating sleep apnea.

Sleeping with your head elevated is also a good way to help you sleep without heartburn.

Elevating your head also reduces the blood pressure on your sinuses. This reduces the likelihood of blood gorging and swelling your nasal membranes, which can block air flow through your nose. Raising your head also helps your sinuses drain, and thus allowing you to breathe more freely while you sleep.

I have put blocks of wood to elevate the head of my bed. I also like to sleep on two pillows with the net effect of raising my head at least 6 inches above my heart. Some people may prefer to use either a Cervical Pillow or a Wedge Pillow . Whatever method you use, I think that you will have a better night's sleep with your head raised, which allows you to breathe freely while you sleep.

Related Link: "Changing Sleep-Related Habits for Better Respiratory Health."

Number 2: Melatonin

With the approval of my doctor, I now take 300 mcg of melatonin about 30 minute before going to bed every night. I haven't experienced any of the melatonin side effects. It does help me sleep much deeper and a little longer than I do without it. As with most drugs and supplements, more is not better. Just a little will help you sleep.

For men, you may find that melatonin helps you with prostate function as you get older. In my case, I have found that it does help with symptoms of enlarged prostate.

Number 3: Choline Supplement

As I approached 50, it started experiencing digestive tract cramping at night. I tried everything from changes in diet to Chinese herbs. Nothing worked and the cramping kept me from getting a good night's sleep.

Finally, I researched possible causes of liver and gall bladder dysfunction. I found that choline deficiency can be one possible cause. So I started taking a choline supplement in the form of phosphatidylcholine, which is found in soy lecithin. I will never forget that night after taking the lecithin supplement for about two days. I laid down in bed, and my digestive system was absolutely quiet for the first time in years. I slept like a baby.

I now routinely take a teaspoon of lecithin, three times a day with my meals.

After a ten year battle with sleep problems, I now have been sleeping extremely well for a year now. May you to sleep in heavenly comfort.

Charles

What Is BPA?

2011-11-24T14:56:00.003-05:00

BPA is back in the news with a new press release from the Harvard School of Public Health titled: "Consuming Canned Soup Linked to Greatly Elevated Levels of the Chemical BPA."

BPA is an abbreviation for the chemical name Bisphenol A. It is an additive used to harden plastics, especially polycarbonate plastic which has the Number 7 recycling symbol on the bottom. Many companies over the last few years that make food containers have stopped using BPA. However, it apparently is still used as a food can lining for some canned food products.

BPA Risks

A few studies suggest that BPA may cause brain and behavior problems, cancer and heart problems with long term use. All of these studies, however, involved animals rather than humans.

Results of the New Harvard Study

The new study determined the concentration of urinary BPA in people who consumed canned soup versus freshly made soup.

What is unique about this study is that it used human volunteers rather than animals. Urine samples of 75 human volunteers were studied after consuming canned soup and after consuming fresh, never canned, soup.

The results showed that just one serving of canned soup raised urinary concentrations of BPA by 1,221% compared to eating one serving of fresh soup. This large increase in BPA concentrations in the volunteer's urine samples after one serving of canned soup was a surprise to the researchers.

If BPA is a concern, you may want to avoid canned foods until the industry eliminates BPA from can linings completely. Canned foods may save time, but fresh, unprocessed foods are the healthier choice.

Related Links:

WebMD: "The Facts About Bisphenol A"
Mayo Clinic: "What is BPA?"

Charles

What is Viniyoga?

2011-11-19T15:19:00.005-05:00

I had never heard of viniyoga until I researched the topic of relieving lower back pain. Did you know that there is an American Viniyoga Institute?

Viniyoga is actually an individualized approach to yoga. It is an approach to yoga that is adapted for the individual needs of the yoga participant.

A study was conducted by the National Center for Complementary and Alternative Medicine to determine which of three methods was best in improving function and reducing the symptoms of those suffering from chronic lower back pain. The three methods tested are:

Viniyoga classes, which also used breathing and deep relaxation exercises.
Stretching or Flexibility classes which used 15 exercises. Each class included 52 minutes of stretching.
Or Reading a Self-care book on the subject.

The result showed that yoga and the stretching exercises were equally effective in reducing symptoms of lower back pain, and each was more effective than a self-care book. Back related function improved, and symptoms were reduced after 12 weeks of either yoga classes or stretching classes.

The test involved 228 adults with chronic lower back pain and lasted 12 weeks. Handouts, CD's (yoga) or DVD's (stretching) were given to the yoga and stretching groups, and these groups were asked to practice at least 20 minutes each day when classes were not scheduled. The self-care group was given a book that gave information on the causes of back pain, and provided advice on exercises, lifestyle changes and how to manage pain flare-ups.

The results suggest that yoga's benefits to reduce lower back pain is largely due to muscle stretching and strengthening rather that yoga's mental components.

Related links for further information on Yoga, Stretching Exercises and the benefits toward reducing lower back pain are:

ScienceDaily - "Yoga Eases Back Pain in Largest US Yoga Study to Date"
National Center for Complementary and Alternative Medicine - "For Low-Back Pain, Yoga More Effective Than Self-Care But Not Stretching"
American Viniyoga Institute
Flexibility Exercises

Charles

10 Ways To Live A Shorter Life

2011-11-18T17:17:00.003-05:00

If you want to live a shorter life than average, these are 10 ways to help you achieve your goal:

Smoke As Often As Possible

If you smoke frequently, you can cut as much as 7 years from your lifespan. Even if you are 65 years old, you can still cut as much as 2 years from your lifespan if you start smoking now.

Eat Only Foods High In Saturated Fat

Eating fast food as often as possible can increase your chances of developing cardiovascular disease and cancer. This will help you achieve your goal to reduce the length of you life.

Be As Sedentary As Possible

Living an inactive life can reduce your lifespan by as much as 2 to 4 years.

Strive To Be Extremely Overweight

Being overweight can increase your chance of dying young by 20 to 40 percent. Strive to increase your body mass index over 30 to decrease your lifespan by as much as 4 years.

Develop Poor Dental Hygiene

Not brushing your teeth and flossing can help you reduce your lifespan by as much as 6 years. Developing periodontitis and gingivitis can increase your chances of an early death by 25 to 45 percent.

Never Take A Break From Work

Being a workaholic can decrease your lifespan by 2 years. So keep slaving away to help you die an early death.

Develop Early Dementia With An Unhealthy Lifestyle

By being inactive combined with an unhealthy diet can lead to early onset of dementia. This will help you decrease your lifespan by as much as 2 years.

Snack On Salty, Sugary and Fatty Junk Food

Eating these unhealthy snacks and staying away foods like fresh fruits can help you reduce your lifespan by 2 to 6 years.

Sleep As Little As Possible

Not sleeping 7 to 8 hours a night will help you reduce your lifespan by more than 2 years.

Stop Having Sex

Having less sex can reduce your lifespan by 3 to 8 years.

There you go. The 10 best ways to die young.

Charles

What are Stem Cells?

2011-11-15T08:37:00.005-05:00

What exactly are stem cells?

These are cells that are called undifferentiated cells, since they have the potential of becoming almost any cell in the body. When a stem cell divides, they can remain an undifferentiated stem cell or become a differentiated or specialized cell, such as a brain cell, red blood cell, a muscle cell and so on.

Types of Stem Cells

There are three basic types of stem cells:

Embryonic Stem Cells
Adult Stem Cells
Induced Pluripotent Stem Cells

Embryonic Stem Cells

Embryonic stem cells come from embryos, which are organisms in the early stages of development before birth or hatching. These cells can become any cell type in the body. In the embryo, these cells are numerous and are easily grown in cell cultures.

Adult Stem Cells

Adult stem cells, which are less numerous than embryonic stem cells, are found among differentiated cells in body organs and tissues. Their purpose is to maintain and repair damaged tissue.

Induced Pluripotent Stem Cells

Induced pluripotent stem cells are adult cells that have been genetically reprogrammed to act like an embryonic stem cell.

Cardiac Stem Cell Research

Medical scientist have traditionally used bone marrow stem cells to try to repair damaged heart muscle. New research, however, is finding good success at repairing damaged heart muscle with cardiac stem cells.

One of the reasons for this new success is that cardiac stem cells are already programmed to form heart muscle. These stem cells are obtained from the heart patient and multiplied in a lab. The multiplied stem cells are then infused back into the heart of the patient.

Patients with infused cardiac stem cells have been showing significant improvement in their heart muscle capability. The researchers are currently trying to duplicate their results with a larger number of patients. If proven successful, it will be a huge advance in cardiac treatment.

Related Links:

American Heart Association - "Aged, Damaged hearts yield stem cells that could treat heart failure."
Science Daily -"Stem Cells That Could Treat Heart Failure"
CNN - "Stem Cells Reverse Heart Damage"
"Stem Cell Information"

Charles

How To Help Prevent Memory Loss As We Age

2011-11-13T17:33:00.004-05:00

We use to believe that memory loss is an inevitable consequence of aging. However, new research on physical exercise and memory is showing that this belief is false.

The area of the brain called the hippocampus is involved in memory formation. The hippocampus does tend to shrink as we get older. This shrinking of the hippocampus can lead to memory loss and sometimes dementia.

But, new research is showing that moderate aerobic exercise can help increase the size of the hippocampus and improve our mental capability. This is true of older adults who are not experiencing dementia. The benefits of aerobic exercise for individuals with symptoms of dementia is unknown.

The research team led by Dr. Arthur Kramer of the University of Illinois and Dr. Kirk Erickson of the University of Pittsburgh used 120 sedentary older adults who were not experiencing symptoms of dementia. The participants were divided into two groups. One group walked for 40 minutes a day (aerobic exercise) on 3 days of the week. The other group did stretching and resistance training exercises.

MRI results showed that the aerobic exercise group increased the size of their hippocampus on an average of 2%. The resistance training group showed a decrease in the size of their hippocampus size on an average of 1.4%. The test also showed that the aerobic exercise group showed a significant correlation between their increase in hippocampus size and improved memory performance.

The results suggest that inactive older adults may be able to reverse memory loss tendencies due to a decrease in hippocampus volume with moderate aerobic exercise, such as routinely walking. The trick is to stay physically active.

Stay physically active and retain your cognitive and memory capabilities even in old age.

Charles

Related Web Sites:

UCLA Longevity Center
Neurology Institute For Brain Health And Fitness

4x4 Interval Training Routine Helps Keep You Young

2011-11-06T05:55:00.003-05:00

Researchers at the Norwegian University of Science and Technology have shown that a 4x4 Interval Training Routine can help you stay fit and trim, especially through your elderly years.

Their studies have shown that this exercise routine can help 50 year olds be as fit as 20 year olds who do not exercise much. In addition, this routine has been shown to be a quick and efficient way to increase your fitness level, and to maintain your fitness level.

For additional information on this exercise routine, see "Interval Training Routines."

Charles

Another Reason To Eat A Healthy Diet

2011-10-13T06:56:00.003-04:00

Science has found another good reason to eat a healthy diet.

A study that is published in PLoS Medicine shows that people with a genetic predisposition for cardiovascular disease can substantially lower their heart attack risks with a diet composed mostly of vegetables, fruits and berries. Actually, the study states that these people can reduce their heart attack risks to the same level as those without a genetic predisposition for cardiovascular disease by eating a healthy diet high in fruits and vegetables.

The research indicates an important link between genetics and diet concerning cardiovascular disease. It is recommended that we eat more than 5 servings of fruits and vegetables each day for good health.

Previous studies have shown that a Mediterranean type of diet, which is high in fruits and vegetables, in conjunction with daily exercise can improve heart function, and reduce the risks of Alzheimer's disease. You can also find additional Benefits of the Mediterranean Diet at WebMD.

Charles

What Is Listeria?

2011-09-28T05:12:00.003-04:00

Listeria Monocytogenes is a bacteria that can cause listeriosis. The recent outbreak involves cantaloupe from Colorado, which is linked to at least 16 deaths.

According to the CDC, the disease affects primarily older adults, pregnant women, newborns and those with weakened immune systems.

SYMPTOMS

Pregnant women experience mild, flu-like symptoms.
Others experience fever, muscle aches, headaches, stiff neck, confusion, loss of balance and possibly convulsions.

You can get listeriosis by eating listeria contaminated food. You can reduce your risks of being infected with listeria by

Thoroughly cooking raw food from animal sources
Rinse raw vegetables and the skins of fruits under running tap water
Keep uncooked meats separate from vegetables, fruits and cooked foods and ready to eat foods
Don't drink raw unpasteurized milk or dairy products
Wash hands and utensils before handling uncooked foods
Consume perishable foods as soon as possible.

Be aware the listeria can grow in foods in your refrigerator. The refrigerator should be kept 40 F or lower, and your freezer at 0 F or lower.

If you have a fever, muscle aches or stiff neck while feeling sick, consult your doctor as soon as possible. Antibiotics can cure the illness. However, death can still occur especially with older adults, and in people with other serious medical conditions.

Charles

Lowering Your Risks Of Heart Disease

2011-09-04T04:36:00.007-04:00

I watched Dr. Sanjay Gupta's CNN report titled "The Last Heart Attack" the other night. One of the things mentioned in the program was that large particle cholesterol has a lower risks of causing plague buildup in arteries than small particle cholesterol, especially small particle LDL. Unfortunately, the program did not go into detail on what causes small particle LDL.

Dr. Mark Hyman has a great article titled "Why Cholesterol May Not Be The Cause Of Heart Disease." Dr. Hyman states that it is not the amount of cholesterol that is important for cardiovascular health, but the amount of abnormal cholesterol in your system. Increased levels of abnormal cholesterol and small particle cholesterol will increase your risks of heart problems.

Trans fats, saturated fats and sugar all lead to the increased production of abnormal cholesterol and small particle cholesterol, which can lead to an increased risk of heart disease. Of course, changing your diet to consume as little trans fats, saturated fats and sugars as possible is a big first step in lowering your risks of arteriosclerosis or heart disease from the buildup of plague in your arteries.

High baseline inflammation in your body is also a risk factor for heart disease. Baseline inflammation can increase from high consumption of sugars, trans fats and saturated fats, a sedentary lifestyle, stress, poor dental hygiene and other bodily diseases. Improving your diet, exercising, proper dental hygiene and reducing your stress levels can reduce your risks of heart disease. For some with your doctor's approval, low dose aspirin intake can also help reduce baseline inflammation.

Another thing to consider is the amount of chromium in your diet. In her book, "The Real Vitamin & Mineral Book," Shari Lieberman, PhD., states that in many Eastern nations where low cholesterol levels are common, high chromium levels have been found in their body tissues. Animal studies have also shown that rats given chromium supplements also result in low cholesterol levels and lower accumulation of fatty plagues in their arteries. She goes on to state that low chromium levels results in preventing glucose receptor sites on our cells to work properly. This results in elevated levels of glucose in our blood stream, which ultimately results in elevated cholesterol levels, and the increased risks of plague buildup.

Choline levels in your diet may also be an important consideration. David Canty, Ph.D. in his article "Lecithin And Choline Redeemed," states that an adequate intake of choline through lecithin can reduce the risks of cardiovascular disease. One of the functions of choline is to metabolize homocysteine. Increased levels of homocysteine in the body has been associated with increased risks of cardiovascular disease. Lecithin is considered by many to be one of the better sources of choline.

In summary, to reduce your risks of heart disease, you should take steps to reduce the amount of small particle LDL in your body. These steps include:

Avoid foods high in trans and saturated fats and sugar, including high fructose corn syrup.
Routinely exercise.
Proper dental hygiene.
Reduce stress in your life.
Don't smoke.
Make sure that your diet includes adequate amounts of chromium and choline.
And keep your blood pressure within normal, healthy ranges.

Charles

Prostate Cancer Prevention With Broccoli

2011-08-28T19:18:00.004-04:00

Results of research published in Molecular Nutrition & Food Research, titled "Differential effects of sulforaphane", show that sulforaphane selectively targets and kills cancer cells while leaving normal cells unaffected. Sulforaphane is a phytochemical found in broccoli.

Sulforaphane is also found in cauliflower and other cruciferous vegetables. This report shows for the first time that sulforaphane selectively targets prostate cancer cells and benign hyperplasia cells. Since this phytochemical leaves normal cells alone, it is considered a safe way to help prevent prostate cancer.

Phytochemicals are chemical compounds that occur naturally in plants. Some, like sulforaphane, have proven to be beneficial to human health.

Sulforaphane is a HDAC inhibitor. HDAC is a family of enzymes that turn on and off certain genes. An HDAC inhibitor can turn on tumor suppressor genes and help restore normal cell function. This is the role that sulforaphane plays to help prevent cancer.

See "Healthy Broccoli Soup Recipe" for a delicious way to put this cancer fighting vegetable into your diet.

Charles

High Fat Diets Can Cause Diabetes

2011-08-21T15:25:00.004-04:00

The results of a study published in Nature Medicine titled "Pathway to diabetes", has revealed that high fat diets can lead to the onset of diabetes.

Normally, pancreatic beta cells (shown on the right) monitors your bloodstream for glucose. When your blood glucose is high, healthy beta cells take in glucose and secrete insulin into your bloodstream. The insulin then alerts other cells in your body to take in glucose.

However, it has been found that high fatty diets interfere with this healthy process of processing high glucose levels. In other words, high fat diets prevent pancreatic beta cells from sensing and responding to blood glucose. Diminished glucose sensing ability by pancreatic beta cells is a determinant of type 2 diabetes.

This is another good reason to eat a Mediterranean type of diet, which is high in fruit and vegetable consumption and low in fat and fatty meat consumption. Since one common factor of all that have type 2 diabetes is obesity, it is also important to stay in a healthy weight range.

Charles

Brain Eating Amoeba - Naegleria fowleri

2011-08-18T06:47:00.006-04:00

The brain eating amoeba, which is also known as Naegleria fowleri or N. fowleri, can cause a rare but deadly infection. According to Medicinenet.com, only 32 infections were reported in the U.S. from 2001 to 2010.

N. fowleri is found in warm freshwater lakes and rivers. Most cases reported occur in Florida, Texas and Arizona. Typically, infections occur during the summer months of July through September. This amoeba infects people by traveling up their nose and into the brain. It then destroys the brain tissue of its victim.

You cannot be infected by drinking contaminated water. Contaminated water must enter your nose for any possibility of infection. Unfortunately, most infections are fatal. However, you are more likely to die from drowning, if you frequently enjoy freshwater activity. In the last 10 years, only 32 people were infected with N. fowleri, while 36,000 drowned.

You can minimize your chance of infection by avoiding freshwater activity during extending hot periods of the summer, especially if the water levels are lower than normal. Also avoid disturbing sediment on the bottom of warm lakes and rivers. As an added precaution, use nose clips.

Charles

Knowing Your Limits: When Your Body Says It's Taking Too Much

2011-08-09T04:51:00.001-04:00

For those intent on reaching and maintaining a healthy bodyweight and composition, there are plenty of diet and exercise options. The basic idea for many, however, is to exercise and diet to the extreme until results are reached or they just can't take it anymore. The knowledge is emerging, however, that such an intense regimen is very healthy for many, if not most people. Here are some signs that it may be a good idea to readjust your current exercise and diet program to more easily reach your goals.

General Effects of Overtraining And Undereating

Some of the worst effects of overtraining and undereating are related to lack of hormones. Lowered production of hormones such as testosterone causes lowered sex drive, irritability, and even loss of lean muscle mass in both men and women. Lowered muscle mass can result in a deflated appearance, with lowered metabolism and a tendency to actually put on fat.

Undereating Causes Whole-Body Dysfunction

Along with the loss of muscle mass and strength that undereating causes, there are a number of other signs one is eating too little. In efforts to maintain function of the brain and heart, the body will divert nutrients away from processes such as hair production, resulting in thinning hair. Along these same lines is reduced bone density that can open one up to fractures and breaks, as well as injuries to connective tissues such as tendons and ligaments. Another effect of undereating on endurance is decreased oxygenation of tissues resulting from lowered production of red blood cells.

Excessive Strength Training

One's strength training regimen can become excessive as a result of too little rest and food, but simply lifting heavy every day is bad for most people. Overtraining in the gym can cause exhaustion of the sympathetic nervous system, with a host of ill effects such as excitability and restlessness and inability to sleep. The heart rate becomes elevated, and inability to focus is also
commonly reported. Joint problems can also occur due to lack of recovery time between workouts.

Excessive Aerobic Exercise

Most people are unable to practice aerobic activities, such as running, intensely every day without ill effects. Parasympathetic nervous system fatigue can result, with sex hormone depletion and cortisol overload, causing one to feel sluggish and exhausted. With this comes loss of muscle mass and an inability to lose body fat.

Getting Back On Track

When one finds oneself exhausted from excessive dieting and exercise, it is time to take a step back and rest a little. Taking a week off to rest and recuperate is not going to result in loss of progress. After the nervous system and muscles have had a chance to recover, one can start fresh on a more sustainable fitness program that includes sufficient food and rest. With a little moderation, fitness goals will come easier than before.

This guest article was contributed by Jennifer Bell from Health Training Guide.
Check out her site to learn more about dentist training and other exciting health careers.

Nasturtium - Good Source Of Vitamin C

2011-07-16T16:34:00.004-04:00

There is not a lot of information on the nutritional content of the Nasturtium plant, but many report that it is high in vitamin C. The entire plant is edible - stem, leaves and flower. It is an easy plant to grow, and gives your salad a mild peppery taste. And while providing an interesting addition to your salads, it will give you beautiful blooms all summer.

It is also a good plant to have around the border of your vegetable garden, since deer and rabbits just don't like Nasturtium. It does attract various varieties of bees. The bees just love these flowers.

I have also included a video on how to collect the seeds to grow these plants in following years.

Charles

Melatonin And Proper Prostate Function

2011-07-07T18:29:00.005-04:00

The Prostatitis Foundation has an informative summary of the importance of melatonin for proper prostate function.

Research has shown that healthy prostate tissue has melatonin receptors, which indicates that the hormone is important in the proper function of the prostate. Additional research shows that men who develop prostate cancer have low levels of melatonin.

In test tube studies, melatonin actually blocks the growth of prostate cancer cells. Melatonin treatments combined with conventional cancer treatments have improved survival rates in 9 out of 14 men with metastatic prostate cancer.

Melatonin has also been shown to lower prostate weight and shrink the prostate, which may help in preventing cancer. Studies at Tel Aviv University has shown that melatonin in human prostates can suppress prostate enlargement as we age.

Ever since I started taking low doses (300 mcg) of melatonin just before bedtime, it has improved my urine flow, which indicates that my prostate may be shrinking. Others have reported that symptoms of prostate inflammation or prostatitis have disappeared after taking low doses of melatonin at night.

You should take melatonin supplements under the supervision of your doctor. Some of the side effects are

Vivid dreams or nightmares
drowsiness
stomach cramps
dizziness
headache
irritability
And it may worsen symptoms of depression

For additional information on melatonin, see "Melatonin" by the University of Maryland Medical Center.

Dr. Al Sears also has a nice article called "The Melatonin Miracle."

"Melatonin: Unique, Potent Nutrient" by Ward Dean, MD

"How To Stop Aging?" by Walter Pierpaoli, MD, PhD

"Melatonin Supplement - Good of Bad" by Dr. Nor Ashikin Mokhtar

Charles

Healthy Foods For Your Heart

2011-06-14T12:38:00.017-04:00

WebbMD has a great slide show of healthy foods for your heart. Below is a summary with additional references for each food discussed.

Fresh Herbs
Rosemary, sage and thyme along with oregano contain heart healthy antioxidants. Packed with flavor, these herbs can be used to replace salt and fat in your diet.

Black Beans
Black Beans include fiber, folate, magnesium to lower blood pressure and antioxidants. I really like the mild taste of these beans in salads and with brown rice cooked with crimini mushrooms, bell peppers and tomato sauce.

Salmon and Tuna
Salmon and Tuna contain omega-3 fatty acids which help lower the risks of rhythm disorders, and lowers blood triglycerides and inflamation.

Extra Virgin Olive Oil
Extra Virgin olive oil is the first press of olives. It contains an antioxidant called polyphenols, which may protect your blood vessels.

Walnuts
Walnuts contain omega-3 fatty acids and fiber. Just a small amount of these nutritional nuts may lower your cholesterol and reduce inflamation.

Almonds
Almonds are full of vitamin E, plant sterols, fiber and healthy fats.

Sweet Potatoes
Sweet potatoes have a low glycemic index and are full of vitamin A and lycopene.

Oranges
Oranges contain pectin, which is a cholesterol lowering fiber. They also help to lower blood pressure, since they contain potassium and the antioxidant hesperidin.

Barley
Barley is a whole grain that is great for reducing cholesterol and glucose levels. Hulled barley is the most nutritional version of barley, but does take a while to cook. I like eating it for breakfast with bananas, raisens and walnuts. I let it sit overnight in hot water, and then warm it for 20 minutes in the morning for a healthy breakfast.

Oatmeal
Oatmeal is good for lowering the bad cholesterol, LDL. The healthiest version is considered to be steel-cut oats, since it is processed the least.

Flaxseed
Flaxseed is full of fiber and the plant version of omega-3 fatty acids. I actually prefer hemp seed, since they contain even more omega-3 fatty acids than flaxseed and all the essential amino acids and essential fatty acids.

Low Fat Yogurt
Low fat yogurt is high in calcium and potassium, which is good for bone health and helps to lower blood pressure. Calcium is also thought to help lower your fat intake.

Cayenne Pepper
Cayenne pepper may help to prevent insulin spikes after meals. It also is thought to increase your metabolism, which will help you keep your weight down.

Cherries and Blue Berries
Cherries and blue berries are packed with anthocyanins, which is an antioxidant believed to protect blood vessel health.

Charles

Spotting The Symptoms of E. Coli - CBS Video

2011-06-09T15:51:00.000-04:00

E. coli outbreak is a new strain!!! - Russia bans EU imports - BBC NEWS ...

2011-06-02T11:01:00.000-04:00

CNN - Can The Cell Phones We Use Everyday Cause Cancerous Brain Tumors?

2011-06-01T19:20:00.002-04:00

The International Agency for Research on Cancer (IARC) has stated that cell phone use might cause a type of brain cancer called glioma. It also stated that additional research is needed to determine the exact risk. So, cell phones may be carcinogenic to humans. Children are most at risk.

The highest risk comes from using your cell phone for voice calls. If you text or use hands free devices, you reduce your radiation exposure 10 fold.

Charles

Government Stops Niacin Study

2011-05-27T05:43:00.002-04:00

The Risk of Dementia And Being Overweight

2011-05-24T18:39:00.003-04:00

A new study from the Karolinska Institute in Sweden shows that having a Body Mass Index or BMI between 25 and 30 can increase your risk of developing dementia later in life by 80%. A BMI between 25 and 30 is classified as being overweight. A BMI over 30 is obese.

By being overweight or obese, you not only increase your risk of dementia's, but also increase your risk of developing Alzheimer's disease. This study shows the importance of controlling your weight with diet and exercise. Studies conducted by Dr. Nikolaos Scarmeas have shown that eating a Mediterranean type of diet and staying physically active can reduce your risks of developing Alzheimer's disease by 60%.

You can calculate your BMI here.

Scan Health News Headlines

Charles

What is Fatty Liver Disease?

2011-05-05T06:50:00.008-04:00

Fatty liver disease involves the accumulation of fat, especially triglycerides, in liver cells. If excessive use of alcohol is not a factor, then this disease is called nonalcoholic fatty liver disease or NAFLD. Generally, you may have NAFLD if the amount of fat in your liver is more than 5 to 10 percent of your liver's total weight.

Fatty liver is the initial phase of NAFLD and typically does not involve liver inflammation or liver scarring. Patients can have fatty liver for many years or even decades without serious medical implications. However, if left untreated, fatty liver can develop into a more serious phase of this disease.

Some patients with NAFLD develop the second phase of this disease known as nonalcoholic steatohepatitis of NASH. NASH is the accumulation of fat in liver cells along with liver inflammation. Again, if left untreated, this phase can cause liver scarring. Eventually, it can lead to irreversible scarring known as cirrhosis of the liver. When this occurs, your liver can no longer function properly and can develop into liver failure, liver cancer or liver related death.

However, if you undergo yearly physicals, your doctor can detect NAFLD in its early stages. Patients typically experience no symptoms in the early stages of this disease, and may be surprised to learn that they have NAFLD. But if patients do experience symptoms, they may have a dull ache just below their ribcage on their right side. Other symptoms that they may have are:

Nausea

Weight loss

Fatigue

And an enlarged liver.

Research indicates that a change in diet and exercise routine can reverse this disease in its early stages.

Losing weight is will also help stop and reverse fat accumulation in your liver. However, the weight loss must be gradual. Sudden and rapid weight loss can actually make NAFLD worse by causing liver inflammation. Patients should target a weight loss goal of just 1 or 2 pounds a week.

Guidelines for improving your liver health include:

Not abusing alcohol

Not abusing medications and drugs

Not eating food high in saturated fats

Not eating foods high in sugar content

Staying away from highly processed foods like bleached flour, white bread and white rice

You should exercise regularly and stay physically active

Don't smoke

Eat whole grains and brown rice

And get adequate amounts of choline in your diet to help prevent fat accumulation

Stay fit and trim, stay physically active and eat properly, and follow your doctor's instructions for insulin resistance and diabetes, and you will not have to worry about fatty liver disease.

Best Way To Lose Weight And Keep Your Weight Off

2011-03-03T14:19:00.011-05:00

What is the best way to lose weight and keep your weight off. We can get good weight loss tips from those that have achieved their weight loss goals. A good place to look is the National Weight Control Registry. This registry includes people who have lost more than 30 pounds and kept their weight off for at least a year. Another source of good information is research results.

The first lesson is that you don't want to lose your weight too quickly. Research has shown that those who slowly decrease their weight by 1 or 2 pounds each week, and keep it off for at least 2 years are most likely to keep their slim figure for the rest of their life. Also, according to the American Family Physician:

98% of adults who successfully maintain their weight loss have modified their eating habits.
94% have increased their level of physical activity, especially walking.
78% eat a healthy breakfast every day.
75% weigh themselves weekly.
62% watch less than 10 hours of television per week.

We find similar results from the National Weight Control Registry. Their secrets include:

Exercise - These people burn about 400 Calories per day. This is equivalent to 60 minutes of brisk walking or 35 minutes of jogging. I personally recommend 20 minutes of an interval training routine.
Eat fewer calories - they consume about 1400 calories each day.
Watch less TV
Limit fast food usage, cut back on sweets and sugar and eat more fruits and vegetables.

Research has also shown that low-fat weight loss strategies simply don't work. Those that have tried have actually gained weight on this strategy.

A Mediterranean type of diet appears to work best as far as diet is concerned. The Mediterranean type of diet includes a lot of fruits, vegetables, nuts, whole grains and fish. Studies have shown that those on a low-fat diet gain weight, while those on a Mediterranean diet lose weight. In addition, only 20 percent on the low fat diet stay on that diet, while half on the Mediterranean diet remain on that diet plan.

Additional Weight Loss Tips

Lose Weight Slowly and Set Realistic Goals - If you cut your intake by just 100 calories each day, which is equivalent to an apple, and exercise for 20 to 30 minutes each day, you can weigh 20 pounds less in one year. Remember that those who lose slowly over a long period of time are most likely to keep their weight off.

Be More Physically Active and Watch Less TV

Keep Track of Your Weight - According to PsychCentral, those that keep track of their weight most often are also those most likely to keep their weight off.

Stay Away From Foods That Spike Your Blood Sugar And Insulin - Foods that spike your blood sugar and insulin quickly, and then crash to low levels contribute to weight gain. Stay away from white bread, white rice, and other processed grain products. Instead eat whole grains, brown rice, steel-cut oats, hulled barley, whole grain breads and pasta, beans, nuts, fruits and vegetables.

Eat Foods With Good Fats - Foods like seeds and nuts contain essential fatty acids that are not only healthy, but help to make you fell full. Also use extra virgin olive oil and canola oils.

Drink More Water - Water helps your to feel full and it has no calories.

Reference: How To Get To Your Healthy Weight

Charles

Burn-Tummy-Fat.com

Vitamin B12 May Keep Your Brain From Shrinking

2011-02-22T14:33:00.003-05:00

The University of Oxford released the results of a study back in September of 2008, that showed that Vitamin B12 may help keep your brain from shrinking in old age.

None of the people in the study had vitamin B12 deficiency. However, the study showed that people with the highest levels of B12 in there blood were 6 times less likely to experience brain shrinkage compared to people with low levels of B12.

Vitamin B12 deficiency is rare, but some of the symptoms are:

Weakness
Pale skin
Sore tongue or bleeding gums
Loss of weight
Diarrhea
Numbness or tingling in fingers and toes
Poor sense of balance
Depression
Dementia

Good food sources are mollusks, and organs (especially liver and kidneys) of lamb and beef. For a list of foods with the highest levels of B12 click NutitionData. Milk, cheese and eggs are also good sources of B12. If you are a vegan, eat foods fortified with vitamin B12, and take vitamin pills.

Another benefits of B12 in conjunction with folic acid and B6, is that these vitamins keep homocystein from building up in your bloodstream. High levels of homocystein can lead to a higher risks of coronary heart disease, stroke and peripheral vascular disease.

Charles

http://burn-tummy-fat.com/

Cardiovascular Disease and Sitting

2011-01-29T15:38:00.003-05:00

I is now well known that sitting too much can lead to cardiovascular disease or clogged arteries.

According to a study published in the European Heart Journal titled "Sedentary Time and Cardio-metabolic biomarkers in US Adults", prolonged periods of just sitting and being inactive results in

Larger waist sizes
Lower levels of HDL or good cholesterol
Higher levels of C-reactive protein, which is a marker of inflammation
And higher levels of triglycerides

However, there is good news for some couch potatoes.

The study also determined that even for people who spent a lot of time sitting, the more times they stood for a few minutes during their sedentary time, the smaller their waste size and the lower levels of C-reactive protein.

So taking many momentary breaks from sitting can improve your health. Some suggestions for the sedentary office based workplace include

Climb stairs as often as possible
Walk to talk to a colleague rather than using the phone
Stand to answer the phone
And go to the bathroom on a different floor than your office

So try limiting your sitting time in addition to a good exercise routine. Combining both will decrease your risks of developing cardiovascular disease.

For additional tips on diet and exercise, visit burn-tummy-fat.com.

Hypnosis For Weight Loss

2011-01-05T14:10:00.005-05:00

Hypnosis for weight loss is a popular topic with those who are struggling to lose weight. However, does it really work?

There are audio CD's that get good reviews from users, such as " Relax Your Way to Thin! Hypnosis Weight Loss Motivation ". But the clinical groups are a little more skeptical about such methods as CD's and internet hypnosis.

Katherine Zeratcky, who writes articles for the Mayo Clinic, states the problem well in her article " Is Hypnosis Effective For Weight Loss? " There just isn't enough solid scientific evidence about weight loss hypnosis to say for sure that it works or doesn't work for weight loss. She states that if other methods have not worked for you, you may want to give hypnosis a try, but there are no guarantees.

Bianca Hitt at the Vanderbilt University is much more negative on hypnosis for weight loss. In her article " Weight Loss Through Hypnosis? ", she states that hypnosis has achieved some success for low to moderate amounts of weight loss if the treatment is tailored to each individual with long term followup. She states that hypnosis requires a great deal of effort, and that success can not be achieved through "easy" methods such as audio CD's and internet hypnosis.

In another article by Indie Cooper-Guzman, RN, titled " Hypnosis For Weight Loss And Comfort", she stated that her daughter and herself did see some benefit in using hypnosis for weight loss. However, her daughter did regain her weight after an argument with her mother.

The bottom line is that you would just have to try this method yourself to see if it works or not. I may benefit some, but not others. And, there is no scientific guarantee.

For more information on how to lose belly fat, visit burn-tummy-fat.com.

Charles

Best Way To Lose Belly Fat For Life

2011-01-04T08:08:00.007-05:00

The best way to lose belly fat for life involves three key components, which are:

Motivation
Good Diet Plan
And a Good Exercise Routine

The whole process can't even start without the proper motivation to lose that belly fat. A recent post titled "Motivation To Lose Weight" is an excellent summary on why motivation is important, and how to maintain your motivation to lose weight and belly fat.

What is important is your ability to maintain your inner motivation during the critical period between the fourth and eight week of your training program. This is easier said than done, which is one of the reasons why most fail to lose weight. That is why it is very important that you find ways to maintain your inner motivation as you struggle to lose weight.

You can find additional help at these sites:

You also can not lose your belly fat without changing your mindset concerning food and diet. Some of the key points to help you lose weight are:

Stay away from refined sugars and foods with added sugar or corn syrup
Replace some of your grain consumption with fruits and vegetables
When eating grain, eat only 100% whole grain
Eat high quality proteins from nuts, legumes, seeds and grass fed meats
Get adequate amounts of essential fatty acids from raw nuts, seeds, avocados, extra-virgin olive oil or canola oil and grass fed meats

When exercising, try doing more full body or total body workouts. This type of exercise works more than one joint and as many major muscle groups all at the same time. With full body exercises, you will lose more weight by increasing your metabolism and fat burning hormone production. A few examples of full body workouts are:

Dumbbell Lunges
Dumbbell Squats
And Bicycle Maneuver Exercise

For more information on the best way to lose belly fat visit burn-tummy-fat.com.

Charles

My Choice For Exercises To Lose Belly Fat

2010-12-31T18:25:00.002-05:00

Full Body exercises are the best exercises to lose belly fat.

The reason why this type of workout burns away tummy fat is that they increase your metabolic rate and fat burning hormone response to your exercise. This is accomplished by using multiple joints and several major muscles groups all at the same time.

My choice for full body exercises that not only tone your ab muscles, but also burn away belly fat are:

The Dumbbell Squats
The Dumbbell Lunges
And the Bicycle Maneuver Exercise

All three of these workouts use multiple joints and major muscles groups, will increase your metabolic rate and fat burning hormone response. Performing each of these exercises daily will make your leaner and more muscular in the tummy area.

Also, use the Interval Training technique when doing aerobic exercises. According to the American College of Sports Medicine, Interval training will help you lose fat and get into shape faster than constant speed exercises. By rapidly increasing and decreasing your heart rate repeatedly over a 20 minute period, you actually use more calories than if you worked out at a constant speed and intensity. Not only that, but the Interval Training technique removes the boredom of constant speed exercising.

For additional information on exercises to lose belly fat, visit burn-tummy-fat.com.

Charles

Why You Should Lose Belly Fat

2010-12-29T14:42:00.007-05:00

Why should you lose belly fat?

It is actually visceral fat that is the health concern. Visceral fat is the fat layer that lies under the layer of abdominal muscle. This fatty tissue surrounds our organs, and is the cause of giving us that "beer belly" physique. Research has shown that excessive viseral fat can lead to some
serios health concerns.

Below we will explore

Why Visceral Fat Is Dangerous To Health

The Proper Diet To Lose Stomach Fat

Proper Exercises To Lose Stomach Fat

Why Visceral Fat Is Dangerous To Your Health

Visceral fat cells are more than just stored energy. They can produce hormones that can negatively affect your health.

These fat cells can contribute to the development of breast cancer by producing estrogen. Visceral fat cells can also help develop type 2 diabetes by producing insulin resistant hormones. Research has also shown that an excess of visceral fat around your waist is associated with
and increase risk of

Diabetes

Breast Cancer

Gallbladder Problems

High Blood Pressure

Heart Disease

And Colorectal Cancer

How do you know if your waist is too large?

Measure your bare waist just above your hip bone with a soft tape measure. Don't hold in your stomach or hold your breath as you measure yourself.

You should find ways to lose belly fat if your waist is larger than 40 inches for men, and 35 inches for women. If your waist size is too large according to these guidelines, you need to lose belly fat to reduce your risk of developing some of the diseases listed above.

Happily, visceral fat responds well to a good exercise routine and diet plan. A good exercise routine and diet plan becomes even more important as we age when our physical activity and metabolism slows.

Click Here for more informatiion on the health risks of visceral fat.

The Proper Diet To Lose Belly Fat

Basically, centering your diet around whole and minimally processed grains, fresh vegetables and fruits, legumes, nuts and seeds will help your achieve your goal to lose belly fat.

More importantly, you should stay away from these foods:

Enriched Flours

Bleached Flours

Foods with added sugars

High Fructose corn syrup

Junk foods and snacks

And hydrogenated oils

An added way to help yourself lose stomach fat is to use these tips to speed up your metabolism:

Frequently drink cold liquids

Keep yourself hydrated

Eat 5 or 6 small meals throughout the day rather than eating just 1 or 2 large meals

Eat more lean protein rich foods

Drink green tea or black coffee without added fat or sugar

And use hot peppers with your meals

Proper Exercises To Lose Belly Fat

Use full body, multi-joint exercises to lose belly fat. Ab specific exercises like situps and crunches do tone muscle, but don't burn fat. Full body exercises on the other hand burn stomach fat by increasing your metabolism and fat burning hormone production. Full body workouts accomplish this by working many large muscles groups and your cardiovascular system all at the same time.

A few examples of full body exercises are:

The Bicycle Maneuver Exercise (Pilates Criss Cross)

Dumbbell Squats

And Dumbbell Lunges

When doing an aerobic exercise, use an Interval Training technique rather than a constant speed and intensity technique. Interval Training involves rotating between a slow speed and intensity and a high speed and intensity cycle. For example, rotating between walking at 4 miles per hour for a minute and a half, then running at 6 or 8 miles per hour for a minute is one possible cycle. You can repeat this cycle for an excellent 20 minute Interval Training workout. Research has shown that Interval Training actually burns more calories and gets you into good physical shape faster than a constant speed aerobic routine.

Click Here for more information on ways to lose belly fat.

In summary, losing stomach fat involves switching to a healthy diet plan and a good exercise routine. Otherwise, you run the risk of developing some serious medical problems that can be avoided with some simple lifestyle changes.

Visit burn-tummy-fat.com for added information to lose belly fat.

Charles

Motivation To Lose Weight

2010-10-31T08:22:00.009-04:00

Everyone has a different motivation to lose weight. However, a study has found that those who are able to sustain a type of motivation called autonomous motivation during the 4 to 16 week period of a weight loss program, were more likely to actually lose weight at the end of the 16 week program.

This conclusion is summarized in a PsychCentral articled titled, "Motivation Important for Weight Loss."

The study defined autonomous motivation as "the feeling that self-control is the best way to help oneself make changes." The group that maintained and increased their feeling of self-control were more successful at losing weight than those who relied on pressure groups and tactics.

The study also concluded that weight loss programs should consider using methods that strengthen autonomous motivation during the critical 4 to 8 week period of the program. This can include more intense support, or activities that encourage and improve autonomous motivation of the weight loss participants.

Not all of us can afford this type of help, however.

There are several methods that you can use to maintain your motivation to lose weight.

The first is called the Motivational Inoculation method that can help you maintain your self-motivation to stick to the weight loss program as described in the article, "What's the Half-Life of Your Motivation for Weight Management?" These are a series of questions that you should ask yourself and honestly ponder. It is a way for you to understand your internal motivation to lose weight and stick with the program.

Another interesting method to find and maintain your motivation to do something is described in the article, " 10 Ways To Find New Motivation ." Basically,

Think about what losing weight will give you in return. This will help you maintain your focus on continuing with the program.
Keep reminding yourself why your are trying to lose weight, and why it is important to you.
Create a list of ten reasons why you should lose weight. Frequently remind yourself of these ten reasons.
When thinking about your goal to lose weight, use positive words. Thinking in positive terms about your weight loss goal will help you stick to the program and achieve your goal.

Being positive and staying focused on your internal reasons for your goal along with a strong feeling of self-control will help you maintain your motivation to lose weight.

Find additional info at Motivation to Lose Weight - The Key to Success.

Charles

Sponsored by Exercise-To-A-Healthier-Life.com

Hamstring Strengthening Exercise At Home

2010-10-29T16:50:00.003-04:00

The Hamstring Standing Curl is a hamstring strengthening exercise that you can do at home.

When I was a teenager, many moons ago, I remember my dad wanting to take up bowling. So we went to the alley to start this new bowling adventure.

Nothing happened at first as we learned to enjoy this sport, but then as my dad got ready to throw the bowl down the alley, he turened and asked, "Who shot me?" We looked at him with a puzzling stare, and told him that no one shot him. He insisted that he was shot in the leg. Of course, we found out later that he injured one of his hamstring muscles.

Our dad, who was not extremely active, injured a muscle that he simple did not use much. This injury could have been avoided with this simple hamstring strengthening exercise - the hamstring standing curl.

The hamstrings are the three muscles in the back of your thigh. They are the

Biceps femoris
Semitendinosus
And Semimembranosus

All three flex the leg and extends the thigh.

You can do this easy exercise if you can stand next to a chair or counter for support, and bend your knee with one leg while standing on the other leg. The procedure is as follows:

Stand next to a chair, counter or table for support. Use just a few fingers to help keep your balance.
Keep your neck and spine straight and well aligned.
As you breathe out, bend your right knee, and raise your right calf behind you.
Hold for a count of three and lower your leg back to the starting position as you breathe in.
Repeat this workout with your left leg.
Try to do 8 to 12 repetitions at least 3 times a week, every other day. Eventually, you should be able to do this simple workout every day.

This is a great hamstring strengthening exercise and very easy to do. With this simple exercise, you should be able to avoid the type of injury that plagued my dad.

Charles

Also Sponsored by Tshirt Art Designs .

Colon Cancer Prevention

2010-10-27T10:29:00.003-04:00

A new Danish study concludes that 23% of colorectal cancers can be prevented by a healthy lifestyle that includes:

At least 30 minutes a day of exercise
Moderate intake of alcohol
No Smoking
A healthy diet
And a small waist size.

This agrees with an article written several years ago that stated that numerous studies indicated that highly active people substantially reduced their risk of colon cancer compared to sedentary people. A Chinese study also indicated that sedentary individuals who consumed high amounts of saturated fats had a four fold increase in colon cancer rates compared to individuals who were the least sedentary and consumed the least amount of saturated fats. The same article stated that their was little correlation between exercise and rectal cancer.

Ideas for your exercise routine can be found at http://www.exercise-to-a-healthier-life.com/ .

Charles

Also Sponsored by Tshirt Art Designs .

High Intensity Workouts

2010-10-26T12:14:00.007-04:00

Do you need high intensity workouts to be healthy?
When I heard about US swimmer Fran Crippen dying while competing in a 10-kilometer marathon in the UAE, I was reminded of an article that I read back in March. The article is titled: "Marathoners Face Greater Risk of Artery Problems - And this could lead to high blood pressure, heart attack, even death, study suggests."
According to the article, exercising too much can be just as bad as not exercising at all. The beneficial effects of exercise on our health has a "U" shape correlation. Exercising too much may put constant stress on the body, which leads to a hardening of the large arteries that can lead to high blood pressure, heart attack and even death. Exercising too little has the same bad effect.
According to the results of a 27-year longitudinal Study conducted by the Cooper Institute, the optimum level of exercise to remain healthy and increase longevity is 30 minutes of moderate intensity exercise on five or more days of the week. Generally, you are doing moderate intensity exercise when you are mildly breathless but can still talk with ease.
The situation with Crippen may have been the high temperature of the water at the United Arab Emirates, even though the exact cause of his death is not known. The high physical stress of the competition combined with the high water temperature could have been too much for his heart. According to another study, marathons can cause damage to your heart, but those with the best physical endurance and training program are affected the least.
Basically, you only need high intensity workouts if you plan to be a professional athlete. In that case, make sure that you stick to a well planned and researched training schedule. However, if like me, you only want to stay in good physical shape and maintain good health for as long as possible, 3 to 4 hours a week of moderate intensity exercise is all that you need.
For illustrated examples of exercises, click http://www.exercise-to-a-healthier-life.com/ .

Charles
Also sponsored by Tshirt Art Desings .

Health Benefits Of Seeds

2010-10-25T12:34:00.009-04:00

I never considered eating Chia Seeds until I received a free sample after purchasing some pumpkin seeds.

While investigating the advantages of eating Chia Seeds, I learned from Dr. Oz that Hemp Seeds are also a good seed to eat. Heck, I didn't even know that it was legal to purchase and eat Hemp Seeds.

So, I decided to write this little blog highlighting the health benefits of seeds.

Chia Seeds

These seeds are actually a good source of dietary fiber and omega-3 fatty acids. These seeds actually have more omega-3 fatty acids than Flax seeds.

These seeds can be stored for a long period of time without becoming rancid, and don't have to be ground like flax seed. Like most seeds, they are a good mineral source as well.

When soaked in water, the seeds become gelatinous, which can be used to thicken foods.

Additional Info On The Health Benefits Of Chia Seeds

Hemp Seeds

No, you won't get high on these seeds.

These seeds are the highest of any plant in essential fatty acids. They are also an excellent source of a complete protein, since they contain all eight essential amino acids. Consider eating the hulls by grinding these seeds, since the hulls contain most of the mineral content of this seed.

Additional Info On The Health Benefits Of Hemp Seeds

Flaxseeds

This seed is high in omega-3 fatty acids. However, the seed must be ground to absorb the omega-3. It is also a good source of fiber.

This seed does not store well. Store in an air tight container in the refrigerator to prevent spoilage.

Additional Info On The Health Benefits Of Flaxseeds

Buckwheat

Yes , buckwheat is a fruit seed.

One of the reasons that I started eating buchwheat pancakes is because it is a good source of selenium. In addition, it has all 8 essential amino acids, and has more fiber than oatmeal. It is high in flavonoids, especially rutin.

Additional Info On The Health Benefits Of Buckwheat

Sesame Seeds

These seeds are an excellent source of copper, calcium and vitamin B1. Copper is necessary for tissue repair and energy metabolism. This seed is easy to store and is eaten whole. I also like the flavor.

Additional Info On The Health Benefits Of Sesame Seeds

Sunflower Seeds

These seeds are one of the best sources of Vitamins E, B1, B5 and folate. It is also a good source of selenium. It is also rich in phytosterols that help lower cholesterol.

It is available year round, easy to store and tasty.

Additional Info On The Health Benefits Of Sunflower Seeds

Pumpkin Seeds

These seeds may help prevent prostate problems, such as BPH. It is also a good source of zinc for prostate and bone health.

This seed is also a good source of phytosterols to reduce cholesterol. It is available year round, and easy to store.

Additional Info On The Health Beneftis Of Pumpkin Seeds

Remember that a proper diet in combination with an exercise program is essential for good health. Click on Exercise-To-A-Healthier-Life.com for exercise ideas.

For Tshirt designs, visit Tshirt Art Designs.

Charles

Health Benefits Of Curcumin From The Spice Turmeric

2010-10-23T06:39:00.004-04:00

Turmeric is that peppery, yellow spice that is used in curry. It is also the spice that makes bright yellow mustard , well, bright yellow. It is so good at making things yellow that it is used as a textile dye.

A lot of research has been conducted over the past 20 to 30 years studying the health benefits of one of turmeric's active ingredients called curcumin. A great overview of the health benefits of turmeric and curcumin can be found at Whole Foods. In summary, turmeric and curcumin are found to be

A potent and safe anti-inflammatory
An effective Treatment for inflammatory bowel disease
Relief for Rheumatoid Arthritis
A benefit to Cystic Fibrosis sufferers
Inhibits Cancer Cell Growth
May help prevent Colon Cancer in combination with onions
Helps prevent prostate cancer in combination with cauliflower
Reduces the risk of childhood leukemia
Improves liver function
Provides cardiovascular protection
Lowers cholesterol
May provide protection against Alzheimer's Disease

Turmeric can be added to salads and vegetables to provide a tasty and peppery flavor. I like drinking turmeric tea in the morning, and it is easy to make. For 1 serving,

Bring to boil 1 cup of water
Add 1/4 teaspoon of ground turmeric to the water and simmer for about 10 minutes
I don't strain the tea, but some may prefer to strain out the remaining particulates.
Add honey to taste and enjoy.

You can also add ginger for an added zing to the tea if you prefer.

Here are some recent research articles regarding curcumin:

Remember that diet in combination with a regular exercise program is the best way to a healthier life. For illustrated examples of exercise techniques, click Exercise-To-A-Healthier-Life.com .

Also sponsored by Tshirt Art Designs .

Charles

WebMD's Least Effective Exercises

2010-10-20T13:03:00.005-04:00

WebMD has a nice slide show of their "9 Least Effective Exercises." Some of the least effective exercises on their list are:

The Lat Pull-Down Behind the Head exercise. According to WebMD, "only people with very mobile shoulder joints can keep their spines straight enough to do this exercises properly." Doing this exercise improperly may lead to a tear in the rotator cuff.
Military Press Behind the Head exercise. This exercise done improperly can have the same consequences as the Lat Pull-Down Behind the Head.
Upright Row. This exercise can compress the nerves of the shoulder.
Lying Leg Press with your Knees Bent Too Deeply. This can hurt your back and knees.
Squats on the Smith Machine. This exercise can force your body into risky positions, according to WebMD.

A couple of the recommended and safer alternative exercises are:

The Front Raise and Lateral Raise exercises.
And Squats

Charles

Tshirt Art Designs

Benefits of Lifelong Exercise

2010-10-19T17:08:00.003-04:00

We have more scientific evidence that we should remain active for as long as possible to stay healthy.

The findings of another study shows that active senior men have twice the capacity for oxygen uptake than men who do not exercise. Incredibly, the active senior men have values that are similar to men 40 to 50 years younger but do not exercise.

The study is a collaborative effort between researchers at Mid Sweden University and Ball State University.

Go to Exercise-To-A-Healthier-Life.com for exercise ideas for your fitness program.

Charles

New American Heart Associatiion Guidelines For CPR

2010-10-18T11:48:00.004-04:00

The American Heart Assciation (AHA) has issued new guidelines for CPR (Cardiopulmonary Resuscitation).

Two of the main highlights are

"When administering CPR, immediate chest compressions should be done first."
"Untrained lay people are urged to administer Hands-Only CPR (chest compressions only)."

Trained people are now urged to start with chest compressions first, and then check the airway and administer breaths. In addition,

"During CPR, rescuers should give chest compressions a little faster, at a rate of at least 100 times a minute."
"Rescuers should push deeper on the chest, compressing at least two inches in adults and children and 1.5 inches in infants."
Between each compression, rescuers should avoid leaning on the chest to allow it to return to its starting position."
"Rescuers should avoid stopping chest compressions and avoid excessive ventilation."
"All 9-1-1 centers should assertively provide instructions over the telephone to get chest compressions started when cardiac arrest is suspected."

Charles

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Motivation To Lose Weight

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Colon Cancer Prevention

High Intensity Workouts

Health Benefits Of Seeds

Health Benefits Of Curcumin From The Spice Turmeric

WebMD's Least Effective Exercises

Benefits of Lifelong Exercise

New American Heart Associatiion Guidelines For CPR

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