Moderate Coffee or Tea Consumption for Health

In a study published in Arteriosclerosis, Thrombosis, and Vascular Biology: Journal of the American Heart Association, consumption of tea and moderate coffee consumption are linked to a reduces risk of heart disease.

Researchers in the Netherlands found that drinking more than 6 cups of tea each day reduced the risk of heart disease by 36%. Interestingly, drinking 3 to 6 cups of tea each day reduced the risk of heart disease by 45%. This is a comparison to people who drink less than 1 cup of tea each day. Drinking 3 to 6 cups of tea each day appears to be the optimal amount for health.

The report also shows that drinking 2 to 4 cups of coffee each day reduced the risk of heart disease by 20% compared to those drinking less than 2 cups or drinking more than 4 cups. Drinking 2 to 4 cups of coffee each day is the optimum amount.

Apparently, neither tea or coffee affected stroke risks.

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Mediterranean-Style Diet Improves Heart Function

A study published in Circulation: Cardiovascular Quality and Outcomes reports that people who follow a Mediterranean-Style diet may have a reduced risk of heart disease by maintaining heart rate variability. This means that the autonomic system controlling a person's heart rate works better in people who eat a Mediterranean-type of diet. This reduces their risks of coronary artery disease and sudden death.

By studying twins, the study showed that even with a genetic predisposition to cardiovascular disease, eating a Mediterranean-style diet can improve heart function, and reduce the risk of heart disease and sudden death.

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Exercise After Heart Attack Rehab

A new study as found that only 37 percent of patients were exercising even three times a week after one year following a heart attack, bypass surgery or angioplasty. Guidelines suggest exercising five times a week.

The study also found that women were less likely than men to exercise, and younger men were more likely than women and older men to adhere to their exercise program. More work is needed to convince these patients that regular exercise needs to be a lifelong habit.

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HDL and Lower Cancer Risk

According to the research conducted at the Tufts Medical Center Molecular Cardiology Research Institute, "For about a 10-point increase of HDL, there is a reduced risk of cancer by about one third over an average follow-up of 4.5 years." However, this association is not necessarily a linear relationship. "We can say that higher levels of HDL are associated with a lower risk of cancer, but we can't say that one causes the other," stated Dr. Richard Karas, executive director of the Institute.

In other words, HDL levels alone may not reduce cancer risks, but is a result of life style traits that lead to a lower risk of cancer, such as proper diet and exercise. However, HDL may have antioxidant and anti-inflammatory properties that help reduce the risk of cancer. Further test are needed to determine the exact role of HDL in reducing cancer risks.

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Exercise to Reduce the Risk of Falls

After analyzing the results of the Aerobics Center Longitudinal Study, it was found that younger people fall as much as older folks. It was also determined that two hours a week of exercises can reduce the risk of falls. These results will appear in the July issue of the American Journal of Preventive Medicine.

However, it was also found that the relationship between physical activity and walking-related falls are stronger with men than women. Men who are more fit fall less. However, women of all fitness levels tend to fall with equal frequency, and more often than men.

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Exercise Reduces Angry Mood

The results of a study presented at the American College of Sports Medicine's 57 th Annual Meeting in Baltimore reported that exercise may reduce anger in men.

According to lead investigator Nathaniel Thorn, Ph.D., a stress physiologist, "the major novel finding from this study is that exercise protected against angry mood induction, almost like taking aspirin to prevent a heart attack." Exercise may actually be like taking medicine for anger.

The research was conducted on 16 collegiate men who rated high in "trait anger."

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Breathing Exercises Boost Performance

The results of a new study that was presented at the June 3, 2010 annual meeting of the American College of Sports Medicine shows that daily breathing exercises helps boost performance during endurance activities. Breathing exercises, also known as Inspiratory Muscle Training (IMT) reduces the amount of oxygen needed by muslces used for breathing. This makes oxygen available to other muscles during physical activities.

Below are two common Breathing Exercises to help you boost your physical activity performance.

Bellow Breathing or Stimulating Breath Exercise

1. Sit up with your spine straight.
2. With your mouth closed but relaxed, breathe in and out of your nose about 2 to 3 breathes each second.
3. This action moves the diaphragm quickly like a bellows.
4. In your first attempt at this exercise, do it for no longer than 15 seconds. With practice, you can slowly increase your exercise time by 5 seconds up to and not exceeding 1 minute.
5. Be careful to not hyperventilate.

Abdominal Breathing or Relaxing Breath Exercise

1. Exhale completely through your mouth.
2. Take a slow and deep breath through your nose. This should take about 4 counts to inhale.
3. Hold your breath for a count of 7.
4. Slowly exhale through your mouth. This should take up to a count of 8.
5. Repeat this cycle again 4 more times for a total of 5 deep breaths.

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