While deaths in the United States associated with heart disease, breast cancer and stroke have declined in recent years, deaths related to dementia and Alzheimer’s rose 46 percent between 2002 and 2006, according to the release.
The study that appears in the February issue of the journal Medicine & Science in Sports & Exercise suggests that Physical activity may reduce the risk of dementia-related death.
Researchers assessed the health of more than 45,000 men and nearly 15,000 women, ages 20 to 88 years, in the United States and grouped them into one of three fitness categories — low, middle or high.
After a follow-up of 17 years, about 4,050 participants died. Of those deaths, 164 were attributed to dementia. Of those 164 deaths, 123 of the people were in the low-fitness group, 23 were in the middle-fitness group, and 18 were in the high-fitness group.
“Following the current physical-activity recommendations from the American College of Sports Medicine will keep most individuals out of the low-fit category and may reduce their risk of dying with dementia,” stated Riu Liu, a postdoctoral fellow at the U.S. National Institute of Environmental Health Sciences and author of the research.
So what are those physical activity recommendations for healthy
adults? They recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20 minutes of more vigorous activity three days per week.
Examples of typical moderate- intensity aerobic exercises are:
• Walking
• Running
• Stair climbing
• Cycling
• Rowing
• Cross country skiing
• Swimming.
In addition, strength training should be performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscule groups of the body.
You don’t need to join a gym or buy expensive exercise equipment to meet these requirements. This type of training can be accomplished using body weight, resistance bands, free weights, or medicine balls.
In a previous blog I talked about other ways to protect the brain from demintia, http://www.nhwellnesscenters.com/blog/lifestyle-wellness/372/. It mentions research showing how 45 minutes of walking briskly, three times a week increased brain function as well as other hints.
“Pink Slime” has made the headlines a few times in the last week. McDonalds reported it would be banning the beef from their menu along with Taco Bell and Burger King. However, it will still be served in schools throughout the United States. Read the rest of this entry »
As winter settles in around most of us, the temperatures drop, the days get shorter and the snow falls. This is a great time to use soups as a healthy part of your diet. Many traditional favorites are high in sodium or fats but here are some healthy alternatives. Read the rest of this entry »
As we start out this new year let’s reaffirm to eat healthy. I realize this statement can be a bit overwhelming. There is so much information these days on nutrition and toxic foods. But here are 7 simple suggestions to start you down the path of healthy eating. If you can simply add these 7 foods into your diet you will be off to a great start. Read the rest of this entry »
What is GMO and why does it have so many people up in arms? More importantly, what can you do to protect you and your families health from GMOs? Read the rest of this entry »
I appreciate Dr. Mercola’s article today entitled “Vitamin D Supplement Mistake. He shares the results of a large study that included 94,000 participants who were supplementing their Vitamin D serum levels. The findings are rather remarkable and worthy of summery.
A meta-analysis of 50 trials looking at mortality rates for “doctor recommended” synthetic vitamin D2 supplements versus natural vitamin D3 shows a six percent risk reduction among those who used D3, compared to a two percent increased risk among those who used D2
Research shows vitamin D3 is approximately 87 percent more potent in raising and maintaining vitamin D concentrations and produces 2- to 3-fold greater storage of vitamin D than does D2. D3 is also converted into its active form 500 percent faster
Optimizing your vitamin D levels may be one of the most important steps you can take in support of your long-term health. The ideal way to do this is by exposing large amounts of skin to sunlight or a safe tanning bed, but if you need to use an oral supplement, make sure you’re taking vitamin D3.
The most important factor is your vitamin D serum level, which should ideally be between 50-70 ng/ml. When taking an oral vitamin D supplement, you should take enough to reach and maintain this therapeutic level. As a generic guideline, adults need to take about 8,000 IU’s a day to reach this level.
Because Vitamin D serum levels lower than the optimal levels have been noted in more than 30 diseases and disorders it is valuable to have your vitamin D level tested and treated if necessary. Some of these diseases/disorders are as follows: Cancer, diabetes, asthma, depression, muscle aches, inflammatory bowel disorder, hypertension, heart disease, periodontal (gum) disease, infertility and migraine headaches.
In a previous blog entitled “Is It the Blahs or SAD” (seasonal affect disorder) I wrote,
Supplement your sun. This can be done in a few different ways. First and foremost it is import to have your Vitamin D levels checked. In the summer months being in the sun between 10 AM and 2PM for even a short amount of time can give you up to 20,000 IU of Vit D absorbed through your skin. But, this time of year, we leave for work or school in the dark and return home in the dark. The daily recommended dose of Vit D we need, approximately 8,000 IU daily, just isn’t going to happen.
For those suffering with SAD we need to make sure the Vitamin D levels are not just in the normal zone but in the optimum zone so they will get the maximum benefit from this potent vitamin. This can only accurately be determined by a blood test.
Give us a call today so we can arrange for you to have your Vitamin D levels tested, giving you a healthy boost in your wellness plan.
The U.S. childhood vaccine schedule has been updated and the revised schedule issued by the American Academy of Pediatrics, the Centers for Disease Control and Prevention and the American Academy of Family Physicians. It looks like we will be sticking our children even more than in the past. Russell Blaylock, M.D., stated: “In 1976, children received 10 vaccines before attending school. Today they will receive over 36 injections.” Read the rest of this entry »
Last month Malibu, CA. joined Costa Mesa and Santa Ana in banning the use of amalgam fillings using a phase out plan drawn up first by the city of Costa Mesa.
These cities and the thousands of people attending a series of town meetings hosted earlier in this year by the FDA’s center for devices has raised the awareness of a highly toxic substance making up 50% of dental fillings. Read the rest of this entry »
