Thursday, June 25, 2015
Monday, June 22, 2015
8 Foods That Help You Live Longer
Load
up on health-boosting superfoods that combat breast cancer, heart disease and
more
If you’re tired of reading about must-eat superfoods that
are hard to find—and even harder to pronounce; (hello, açai berry and
quinoa)—take heart:
Your pantry may hold more superpowered wonders than you
realize!
From chocolate and coffee to red wine and walnuts, the following eight
amazing everyday foods can help improve your health.
CHOCOLATE
Good news for all the chocoholics out there: Cocoa just
might be one of the heart-healthiest foods around!
A 2011 Harvard study found
that organic compounds called flavonoids that are contained in cacao (the bean
used to make chocolate) are associated with reduced blood pressure as well as
improved blood vessel health, cholesterol levels and general blood flow.
"All of these things are protective against heart disease," says Eric
Ding, PhD, conductor of the study and a professor of nutrition and epidemiology
at the Harvard School of Public Health.
"But the HDL findings—the increase
in good cholesterol—nobody knew about that until our study, as well as the
improved blood flow."
As good as that news is, it’s not a green light to
eat any and every chocolate bar you come across.
"Eighty percent of the
chocolate we consume in this country is not healthy," says Joseph Maroon,
MD, professor of neurosurgery at the University of Pittsburgh and author of The Longevity Factor.
"It's pure
sugar and doesn't have the flavonoids in it from the original cacao tree and
bean."
The experts we spoke to recommend snacking on two to four squares
per day of dark chocolate that has at least 70% to 75% cacao, because it has
more flavonoids.
If you're not a chocolate fan, Dr. Ding and Dr. Maroon both
recommend taking a 400 to 450 mg cocoa flavonoid supplement in lieu of eating
squares.
Photo: Martina Vignatelli/iStock
COFFEE
While coffee has been widely touted for its health benefits,
a recent study amounted to a small victory for male
coffee drinkers.
According to a 2011 Harvard study, coffee consumption has been
linked to decreased rates of prostate cancer.
In the study, men who drank six
or more cups of coffee per day were found to have a 20% lower risk of
developing prostate cancer and a 60% lower risk of developing lethal prostate
cancer, according to researcher Lorelei Mucci, PhD, study author and associate
professor of epidemiology at the Harvard School of Public Health.
"We saw
the same lower risk whether the men only drank decaf, only drank caffeinated or
drank both, so it's something other than the caffeine," Dr. Mucci says.
Though downing six cups of joe every day is probably too much for most people,
rest assured that the study still found lower rates of prostate cancer in men
who only drank one to three cups per day, compared to those who drank none at
all.
Get him in the habit by making a double batch when enjoying your morning
brew.
Photo: Michael Flippo/iStock
WATERCRESS
While it may not be the most popular leafy green, watercress
has been associated with one very positive health impact for women: It may
inhibit the growth of breast cancer tumors.
Though only a small study was
conducted, scientists at England’s University of Southampton reported in 2011
that a compound in watercress can "turn off" the signal that sends
blood flow to a tumor, in essence stopping the tumor in its tracks.
"All
cancers develop new blood vessels, so if you interfere with the development of
new blood vessels, you effectively impede the blood supply to the tumor,"
Dr. Maroon says.
"A lot of the drugs [that treat breast cancer] prevent
the tumors from making new blood vessels, and in that way, can slow, impede or
eradicate the growth of some tumors."
Although more research is needed,
it’s safe to assume that adding this leafy green to your diet, whether as a
sandwich topping or in salads, couldn’t hurt.
Photo: Stockbyte/Thinkstock
WALNUTS
Most nuts are recognized as superfoods, thanks to a high
concentration of unsaturated fatty acids, like omega-3s, which help lower
cholesterol and decrease the risk of heart disease.
However, a 2011 study indicates that walnuts might be the
most super nut of them all.
According to study author Joe Vinson, PhD,
professor of chemistry at Scranton University in Pennsylvania, walnuts contain
twice the amount of antioxidants per ounce as peanuts and almonds, two popular
types of nuts consumed in the U.S.
His research found that all nuts in general
were better sources of antioxidants when compared to pure vitamin E (a type of
antioxidant).
But when walnuts were compared to peanuts and almonds, they were
found to be better in terms of the "quality and quantity of
antioxidants."
According to Kari Kooi, RD, corporate wellness dietitian at
The Methodist Hospital in Houston, that means walnuts can not only help improve
cholesterol levels but also help manage your weight by providing satisfying
heart-healthy fats and protein.
Photo: Thinkstock
OLIVE OIL
Olive oil has long been associated with the heart-healthy
Mediterranean diet, but it may benefit more than just your ticker.
In a 2011 study, researchers analyzed the olive oil consumption
of 7,625 French people 65 or older and found that those whose use of olive oil
was "intensive" were 41% less likely to suffer a stroke compared with
those who never consumed olive oil.
"We can't infer which aspects of olive
oil may prevent stroke," says study author Cécilia Samieri, PhD, a
professor of epidemiology and nutrition at the University of Bordeaux in
France.
However, Dr. Samieri says, it’s possible that the oleic acid in olive
oil decreases the absorption of saturated fats—and, ultimately, the chance of
stroke.
APPLES
It looks like an apple a day really can keep the doctor
away—especially when it comes to heart health.
A 2011 study conducted by researchers at Florida
State University compared postmenopausal women who ate 75 grams of dried apple
a day to women who ate other types of dried fruit.
The result? Women who ate
the dried apple saw a 23% drop in their LDL ("bad") cholesterol, as
well as a 4% increase in their HDL ("good") cholesterol.
What’s more,
the additional 240 calories derived from the dried apple slices didn't cause
participants to gain weight—the apple group actually lost an average of 3.3 lbs
over the course of the year in which the study was conducted.
Although dried
apples were used in the study, eating the equivalent amount of fresh apples is
believed to produce similar results.
WHOLE GRAINS
New research may make you think twice before buying that
loaf of white bread.
Foods that contain whole grains and bran, like
stone-ground whole-grain bread, brown rice and old-fashioned oatmeal, can help
protect against coronary heart disease and aid in digestive health.
They also
improve insulin sensitivity, which can help better control your sugar levels—a
vital factor for diabetics.
A 2010 study found that the intake of whole grains
was associated with a 16 to 31% overall reduction in the risk of dying from any
cause in participants with type 2 diabetes.
"Whole grains can slow the
absorption of cholesterol, just like some of the drugs that you take [for high
cholesterol] do,” says Dr. Maroon.
In essence, by improving your overall
cholesterol count, you can help lower your risk of heart disease.
RED WINE
What could be better than chocolate being good for you? Red
wine! (In moderation, of course.)
According to a 2011 report from the University of Florida, which reviewed
several studies on resveratrol—a polyphenol compound that is naturally found in
red wine—it may have "anti-aging, anti-carcinogenic, anti-inflammatory and
antioxidant properties."
It is important to note that the studies were
conducted on laboratory animals, but there is plenty of anecdotal evidence to
support the claim.
The key is in the polyphenols, which Dr. Maroon says, “can
reduce inflammation…increase HDL and lower LDL [cholesterol levels], have a
mild to modest effect on blood pressure, dilate blood vessels to improve blood
flow to the brain and heart, and lower insulin resistance," which helps
prevent type 2 diabetes.
However, that doesn't mean you can drink a bottle of
wine every night with dinner. "I don't encourage people to drink alcohol
who haven't in the past [or who suffer from alcoholism]," says Dr. Maroon.
"What I do say is one glass of wine for women and no more than two for men
[per day] is healthy.”
Though wine is no fountain of youth, it can help delay
the body's aging process.
Sunday, June 21, 2015
Sugary Drinks Linked to Over 180,000 Deaths Worldwide
By Dr. Mekola
Don’t Fall for the Latest 'Designer Water' Fad...
As a general rule, I advise using water as your primary form of beverage. Many simply do not drink enough water these days. But don’t be fooled by slick marketing.
There are a number of “designer water” products available, and none of them can really beat plain, pure water.
For example, on April 1, Coca-Cola released its latest enhanced water product called “Fruitwater,” described as “a great tasting, naturally flavored zero calorie sparking water beverage.”7 Despite its name, the product does NOT contain any juice.
Rather it’s sweetened with sucralose and “natural fruit flavors.” Sucralose (Splenda) is an artificial sweetener that, like aspartame, is associated with a host of side effects, including:
• Gastrointestinal problems
• Seizures, dizziness and migraines
• Blurred vision
• Allergic reactions
• Blood sugar increases and weight gain
Artificially Sweetened Water is a Recipe for Poor Health
Different artificial sweeteners have been found to wreak havoc in a number of different ways. Aspartame, for example, has a long list of studies indicating its harmful effects, ranging from brain damage to pre-term delivery.
Sucralose has been found to be particularly damaging to your intestines. A study8 published in 2008 found that sucralose:
• Reduces the amount of good bacteria in your intestines by 50 percent
• Increases the pH level in your intestines, and
• Affects a glycoprotein in your body that can have crucial health effects, particularly if you're on certain medications like chemotherapy, or treatments for AIDS and certain heart conditions
In response to this study, James Turner, chairman of the national consumer education group Citizens for Health issued the following statement:9
"The report makes it clear that the artificial sweetener Splenda and its key component sucralose pose a threat to the people who consume the product. Hundreds of consumers have complained to us about side effects from using Splenda and this study ... confirms that the chemicals in the little yellow package should carry a big red warning label."
That was nearly five years ago, yet many are still in the dark about these health risks.
Having healthy gut flora is absolutely vital for your optimal health, so clearly, any product that can destroy up to half of your healthy intestinal bacteria can pose a critical risk to your health!
Many are already deficient in healthy bacteria due to consuming too many highly processed foods.
This is why I recommend eating fermented vegetables every day, or at the very least taking a high quality probiotic.
Believe me, if you continuously destroy up to 50 percent of your gut flora by regularly consuming sucralose, then poor health is virtually guaranteed.
So please, do not make “Fruitwater” a staple drink thinking you’re doing something beneficial for your health...
Remember, pure water IS a zero calorie drink.
You cannot find a beverage that contains fewer calories.
If you think about it, why on earth would you choose artificially sweetened water over regular mineral water? If you want some flavor, just squeeze a little bit of fresh lemon or lime into mineral water as they have virtually no fructose in them.
Unfortunately, most public health agencies and nutritionists in the United States still recommend these toxic artificial sweeteners as acceptable and even preferred alternatives to sugar, which is at best confusing and at worst seriously damaging the health of those who listen to this well-intentioned but foolish advice.
Contrary to popular belief, research has shown that artificial sweeteners can stimulate your appetite, increase carbohydrate cravings, and stimulate fat storage and weight gain.
In fact, diet sodas may actually double your risk of obesity. So much for being an ally in the battle against the bulge...
The Case Against ALL Bottled Waters...
While we’re on the subject of commercially available water products, let me remind you that bottled water in general is a bad idea.
Not only are you paying about 1,900 percent more for the same or similar water you get straight from your tap, water stored in plastic bottles have other health risks as well.
The plastic often used to make water bottles contains a variety of health-harming chemicals that can easily leach out and contaminate the water, such as:
• Cancer-causing PFOAs
• PBDEs (flame retardant chemicals), which have been linked to reproductive problems and altered thyroid levels
• The reproductive toxins, phthalates
• BPA, which disrupts the endocrine system by mimicking the female hormone estrogen
If you leave your water bottle in a hot car, or reuse it, your exposure is magnified because heat and stress increase the amount of chemicals that leach out of the plastic.
So the container your water comes in needs to receive just as much attention as the water itself, and plastic is simply not a wise choice from a health perspective … not to mention the extreme amounts of toxic waste produced!
What’s the Healthiest Beverage You Can Drink?
Sweetened beverages, whether it’s sweetened with sugar, HFCS, naturally-occurring fructose, or artificial sweeteners, are among the worst culprits in the fight against obesity and related health problems, including diabetes, heart- and liver disease, just to name a few.
Remember that sweetened beverages also include flavored milk products, bottled teas, and “enhanced” water products.
Ditching ALL of these types of beverages can go a long way toward reducing your risk for chronic health problems and weight gain. So what should you drink?
Your best most cost effective choice is to drink filtered tap water.
The caveat though is to make sure you filter your tap water.
I've written a large number of articles on the hazards of tap water, from fluoride to dangerous chemicals and drugs, to toxic disinfection byproducts and heavy metals, so having a good filtration system in place is more of a necessity than a luxury in most areas. Remember, nothing beats pure water when it comes to serving your body’s needs.
If you really feel the urge for a carbonated beverage, try sparkling mineral water with a squirt of lime or lemon juice.
Another option to consider is to bottle your own water from a gravity-fed spring.
There's a great website called FindaSpring.com where you can find natural springs in your area.
This is a great way to get back to nature and teach your children about health and the sources of clean water.
The best part is that most of these spring water sources are free!
Just remember to bring either clear polyethylene or glass containers to collect the water so no unsafe chemicals can contaminate your water on the way home. If you choose to use glass bottles, be sure to wrap them in towels to keep them from breaking in the car.
ADDENDUM
SOYAPLUS PROVIDES A CREDIBLE AND VERITABLE PROTEIN RICH SUBSTITUTE FOR ALL SUGARY AND ARTIFICIALLY SWEETENED DRINKS
Thursday, June 18, 2015
The 10 Commandments of Weight Loss
There's no magic bullet or secret pill — sustainable weight loss does not happen overnight.
If
want to take off weight and keep it off for good, some major healthy lifestyle
changes need to occur in order for your results to last.
Here
are the 10 rules to live by every day.
1.
Thou Shalt Eat Breakfast
Healthy
foodie trends may come and go, but breakfast is a must.
People
who eat breakfast regularly lose more weight, since
it jump-starts your metabolism, helping your body to burn more fat.
With
that said, any old breakfast won't do! Follow this nutritionist-approvedweight-loss breakfast formula to
choose yours wisely and start seeing results sooner.
2.
Thou Shalt Keep It Clean
One
of the very fastest ways to see and feel results is to cut out processed foods
and fill up on fresh foods straight from the Earth.
Whenever
possible, opt for whole, natural foods and follow our clean eating dos and don'ts.
Once
you clean up your diet and cut out the junk, you'll start feeling and seeing
enormous changes.
After
a few weeks, you'll wonder how you ever ate any other way.
3.
Thou Shalt Control Portions
Even
when you choose healthy foods, overeating these good-for-you choices can
sabotage your weight-loss goals, and you might not even realize you're
overdoing it.
Use
this handy printable chart to
start learning about just how much constitutes one serving, or instead of
eyeballing your meals, pick up some portion-control products so
you can be as precise as possible.
4.
Thou Shalt Welcome a Sweaty Workout Session
When
it comes to working out and losing weight, 15 minutes a few times a week is
simply not enough.
For
her clients who want to lose weight, Michelle Bridges of The
Biggest Loser Australia
recommends working out "six days a week, ideally for 50 to 60 minutes
at a time," and you can't be afraid to go intense, feel the burn, and
build up a sweat.
Your
clothes should not be dry when you leave the gym! Not every workout has to be a
crazy sweat session, but Michelle says three of your workouts every week should
be "hard" exercise like interval training in order to see results.
5.
Thou Shalt Set Minigoals
As
you move along on your weight-loss journey, there is so much more to revel in
beyond a tiny number on the scale.
Setting
specific and personal minigoals like training for a race, slipping into the old
pair of jeans, or grabbing heavier weights will help you stay connected and
realize just how much progress you're making every day.
These
may seem like small wins, but they're absolutely worth celebrating.
6.
Thou Shalt Drink (More) Water
You'd
be surprised just how many people confuse hunger with dehydration.
Keeping
your water bottle full all day long keeps your body in tip-top shape and helps
you steer clear of unnecessary snacking.
To
maximize your water intake for weight loss, dietitian Julie Upton, MS, RD,
recommends "drinking about half of your body weight in fluid ounces
of water (or
other calorie-free beverages).
Cold
water provides a brief shock to your metabolism, raising it by about 30 percent
so that over the course of a day, your body will burn about 100 more
calories."
7.
Thou Shalt Plan Ahead
Occasionally
enjoying a sweet treat or special meal out are essential parts of any
sustainable weight-loss plan, but it only works when you're realistic about
your indulgences and learn to plan ahead.
Heading
to the beach next weekend? Keep your diet extra clean leading up to your
getaway.
This
way you have a little more wiggle room to enjoy as you please.
We're
big believers in the 80/20 rule over
here; eighty percent of the time you keep your diet clean and the other 20
percent of the day you're able to indulge freely.
The
math is simple: if you eat three square meals a day, three of those meals are
the 20 percent of your week up for grabs.
8.
Thou Shalt Strength Train
If
you were fed the myth that strength training impedes weight loss and messes
with results, it's time to change your tune.
Strength
training builds muscle mass while
boosting your metabolism.
You
might not tip the scale, but strength training is where the real resculpting of
your body happens.
Once
you start lifting and moving through bodyweight moves at
home, you'll be hooked.
9.
Thou Shalt Rest Well
Getting
adequate sleep every night makes sure you have the energy to power through your
workout, but it's also been proven to help curb a ravenous appetite, since those who get
adequate sleep eat an average of 300 calories less than those who don't.
Sleep
also surprisingly fights against "fat" genes. In one study that
looked at twins, the twin who slept longer had a lower BMI than
the twin who did not. In short?
Wind
down and get to bed earlier.
Your
body thanks you in advance for supporting all its hard work in the kitchen and
the gym.
10.
Thou Shalt Remain Positive
When
you treat yourself with kindness, you're able to bounce back faster and stay on
track for longer.
Keep
a healthy sense of humor, leave room to laugh, and take it day by day.
Every
experience won't be perfect, but when you're kind to yourself and keep a
positive outlook, this whole weight-loss thing will feel a lot easier.
Does Bad News Make You Happy? Join The Club
By Ellen Seidman
When
people feel down, browsing social media profiles of people they consider less
attractive, not-so successful, or less well-off can provide a pick-me-up.
That’s
per a new study on social media schadenfreude from Ohio State
University.
Researchers
asked 168 college students experiencing either good or bad moods to browse a
made-up social networking site and look at user profiles, with varying levels
of “hotness” and “career success.”
People
who weren’t feeling their best spent a lot more time on
lower-ranked profiles, perhaps in an effort to elevate their
egos.
Personally,
I find that browsing Facebook and Instagram gives me serious domestic
anxiety—the pumpkins and mums on our front porch seem downright pathetic
in comparison to other people’s Halloween decor extravaganzas.
Mostly,
I experience the schadenfreude effect from reading online news
stories.
Or,
rather, the “Today Is A Good Day Because I Wasn’t Attacked By Killer Bees”
effect.
That’s
how I felt last week when I read about a poor landscaper in Arizona who
died after
a 10-year-old hive with some 800,000 bees went wild.
And
I felt the same thing when yet another story about bees attacking a man,
this one in Texas, hit my news feed. (Killer bees: trending!)
That’s
the thing about our online existence: Every day, we’re exposed to countless
local stories and videos, along with international tidbits, about various freaky
things that befall other people. (I do not mean gloating over
avoiding major disasters or epidemics—this is about sidestepping random
incidents and situations).
Sad
to say, it regularly gives me perspective on how relatively good my life
is. Phew, don’t have to deal with mountain lions prowling our neighborhood!
Whoa, at least I wasn’t
on a plane stuck on a tarmac for a bazillion hours!
At
least my partner
doesn’t like to endlessly quote Lord of The Rings, like that woman’s boyfriend
in that viral video!
Who
needs shrinks when you have a daily dose of web therapy?
10 Reasons To Go For A Walk Right Now
On
an average day, 30 percent of American adults walk for exercise and with good
reason.
Walking
doesn’t require special equipment or athletic skills, yet it offers a host of
health benefits -- from helping you lose weight and lifting your mood to
controlling diabetes and lowering your blood pressure.
In
fact, a study published in the
journal PLoS Medicine showed
that adding 150 minutes of brisk walking to your routine each week can add 3.4
years to your lifespan.
Here
are 10 surprising ways to use walking to boost your health, along with tips to
make starting and sticking to a walking routine more fun.
1.
Walk to Manage Your Weight
Avoiding weight gain might be as simple as taking a walk.
Researchers
at Harvard University and Brigham and Women’s Hospital in Boston followed more than 34,000
normal-weight women for
more than 13 years.
They
found that, over time, the women who ate a standard diet and walked for an hour
a day (or did some other similar moderate-activity exercise) were able to
successfully maintain their weight.
Fun
fitness tip: Buddy up for fitness
-- walk with a friend, neighbor, or a four-legged pal. A study published in the
Journal of Physical Activity & Health found that dog-owners walked
more each week and were more likely to reach the recommended levels of physical
activity than those who do not own dogs.
2.
Walk to Get Blood Pressure in Line
A heart-pumping walking routine can help lower your blood pressure, studies
show.
A
study conducted at
Lawrence Berkeley National Laboratory found that moderate-intensity
walking was just as effective as jogging at lowering risk of high blood
pressure.
Fun
fitness tip: Can’t find a full 30
minutes to walk? Spread it out throughout your day -- 10 minutes here and 10
minutes there will add up if you stick with it.
According
to the Center for Disease
Control and Prevention, breaking your workout into several shorter
workouts throughout the day is just as effective as one longer workout session,
while also making it easier to fit exercise into your schedule.
3.
Walk to Protect Against Dementia
Walking, which improves cerebral blood flow and lowers the risk of vascular
disease, may help you stave off dementia,
the cognitive loss that often comes with old age.
According
to the 2014 World Alzheimer’s Report, regular exercise is one of the best ways
to combat the onset and advancement of the disease.
In
addition, researchers at the University of Pittsburgh conducted brain scans on
seniors and
found that walking at least six miles a week was linked to less brain
shrinkage.
Fun
fitness tip: Download upbeat music
you love to listen to on your iPod, and take it with you while you walk.
An analysis conducted by the
American Council on Exercise found
that music not only makes exercise more enjoyable, but it can also boost
endurance and intensity.
4.
Walk to Prevent Osteoarthritis
Walking is a great form of weight-bearing exercise, which helps prevent the
bone-thinning condition osteoporosis, as well as osteoarthritis, the
degenerative disease that causes joint pain, swelling and stiffness.
Researchers
from the University of California, San Francisco, found that people who
participated in moderate aerobic activities such as walking have the
healthiest knees because walking can help maintain healthy cartilage.
Fun
fitness tip: Reward yourself.
After you stick to your new walking routine for a few weeks, treat yourself to
a new pair of shoes, a manicure, or something else that will keep you
motivated.
5.
Walk to Reduce Cancer Risk
Walking may reduce your chances of developing some cancers.
Research
published in Cancer Epidemiology,
Biomarkers & Prevention found
that women who walked at least seven hours per week were 14 percent less likely
to develop breast cancer.
Similarly,
a study conducted by scientists at the University of California, San Francisco
and Harvard University, found that men who were
treated for prostate cancer and who walked briskly at least three hours a week
reduced their chances of a recurrence.
Fun
fitness tip: Explore. Try a new
route around the neighborhood, pick a different trail at the park, or go
walking in a new location altogether to keep it interesting.
6.
Walk to Prevent or Control Diabetes
“A
20- to 30-minute walk can help lower blood sugar for 24 hours,” says Tami Ross,
RD, LD, a spokesperson for the American Association of Diabetes Educators.
Plus, The Diabetes Prevention Program,a major government study, found that even a small weight loss
-- for example, 10 to 15 pounds for a 200-pound person -- can delay and
possibly prevent the onset of the disease.
Adding
a brisk walk to your daily routine is one of the easiest ways to reach and
maintain a healthy weight.
Fun
fitness tip: Dress for the
occasion. A good pair of walking shoes and comfortable clothes that are easy to
move in are essential for a successful workout.
7.
Walk to Lower Your Heart Disease Risk
Walking may help lower your cholesterol and, in turn, your risk for heart
disease.
According
to the American Heart Association,
walking just 30 minutes per day can lower your risk for heart disease and
stroke.
And
since regular walking can keep cholesterol and blood pressure in check, it is a
great way to boost your overall heart health.
Fun
fitness tip: Challenge yourself to
walk more steps every day and make fitness more fun, by using a pedometer or
other fitness tracking device to chart your progress.
You
can set new step goals each week and even join challenges with friends and
family to motivate yourself to get moving.
8.
Walk to Improve Your Mood
A brisk walk can boost your mood and may even help you treat depression.
A
Portuguese study published in the Journal of
Psychiatric Research found that depressed adults who walked for 30 to 45
minutes five times a week for 12 weeks showed marked improvements in their
symptoms when medication alone did not help.
Fun
fitness tip: Get outdoors! When
the weather permits, take your walk outside, for a dose of vitamin D and an
even bigger mood boost. Research published in the
journal Ecopsychology revealed
that group walks in nature were associated with significantly lower depression
and perceived stress, as well as enhanced mental well-being.
9.
Walk to Reduce Pain
It might seem counterintuitive, but to reduce pain from arthritis, start
moving.
Research
shows that walking one hour per day
can help reduce arthritis pain and
prevent disability.
The
study, published in Arthritis Care & Research, determined that 6,000 steps
was the threshold that predicted who would go on to develop disabilities or
not. Plus, a recent study found that walking
significantly improved mobility loss among patients with peripheral artery
disease (PAD), a condition where clogged
arteries
in the legs can cause pain and fatigue while walking.
Fun
fitness tip: Add some healthy
competition to your walk. As you move down the sidewalk or trail, imagine the
people in front of you are rungs on a ladder.
Then,
focus on walking fast enough to overtake them one by one.
10.
Walk to Reduce Stroke Risk
A large, long-term study reported in Stroke, a journal of the American Heart
Association, found that women who
walked at a brisk pace for
exercise had a much lower chance of having a stroke than those who didn't walk.
Researchers
credit this to walking's ability to help lower high blood pressure, which is a
strong risk factor for stroke.
Fun
fitness tip: Join or start a
regular walking club with friends or coworkers and make fun fitness plans for
your outings.
Recent research published in the British
Journal of Sports and Medicine found that participants were enthusiastic, less
tense and generally more relaxed after regular, organized walking groups.
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