Weight-Training Smarts for Everyone (For the non-athlete)

It's well known that 30 minutes of aerobic exercise three to five days a week helps prevent cardiovascular disease. My favorite ways to fit this in are brisk walking or bicycling, because I love being outside in good weather, and or sprints a few times a week. What's less well known -- or at least less practiced -- is that strength training (e.g., lifting free weights or using weight machines) is equally important (actually more important for some)to good health, especially as we grow older. The American College of Sports Medicine (ACSM) recommends that adults perform two to three strength-training sessions each week.
According to Wayne Westcott, PhD, fitness research director for the South Shore YMCA in Quincy, Massachusetts, strength training not only boosts metabolism and keeps blood pressure and glucose levels stable, it is also the only way to prevent the five-pound loss in muscle mass that we experience each decade as we age. Dr. Westcott says more about the health benefits of strength training, and offers some useful tips on how to safely and effectively work out with weights...

STRENGTH TRAINING: THE KEY TO SUCCESSFUL AGING

Lean muscle mass naturally decreases with age, but strength training (especially training with weights) can help reverse this trend. As you grow stronger and muscle mass increases, benefits multiply -- you'll find that you are more energetic, have more stamina and feel better overall.
According to Dr. Westcott, strength training...
Lowers blood pressure, which reduces the risk of cardiovascular disease. After two months, regular weight training can cause incremental drops in both systolic (top number) and diastolic (bottom number) blood pressure.
Encourages muscles to utilize glucose more efficiently. This means less glucose circulating in the bloodstream, which lowers your risk of diabetes.
Stimulates the skeletal system, which helps maintain bone density. This becomes increasingly important as we age, to prevent bone-thinning osteoporosis.
Enables you to manage weight more effectively. Your best bet is to combine aerobic and strength-training exercise to raise your metabolism and burn off excess calories.

GETTING STARTED

Weight training with progressively heavier resistance is far and away the best way to build strength and muscle mass, notes Dr. Westcott. But if you're not familiar with free weights or weight machines, what's the best way to get started? Join a beginner's weight training class at the local gym, or schedule a session or two with a personal trainer who is knowledgeable in weight training. There are also helpful how-to books, such as Dr. Westcott's own Strength Training Past 50 (Human Kinetics). If you're over 40 or have health issues, also see your health-care provider before taking on a new fitness program.
As for whether to choose free weights (barbells or dumbbells) or weight machines, such as Nautilus, Cybex, or just the plain old Generic versions try both forms and see which you prefer. Free weights and machines work equally well, observes Dr. Westcott -- though, of course, free weights can easily be done at home, without investing in expensive equipment or a health club membership. Muscles can't tell the difference.

GETTING THE MOST OUT OF YOUR WORKOUT

Once you learn how to work with weights, you'll want to focus on maximizing benefits of your workouts. An average strength-training regimen consists of two to three sessions a week, with one to three sets, using sets of resistance exercises to cover all the major muscle groups. For optimal results, Dr. Westcott recommends...
Begin with eight to 10 repetitions of a series of resistance exercises. Consult a fitness trainer at the gym to determine appropriate starting weights, which should call on approximately 65% to 75% of your maximum resistance. At the gym, it's often not necessary to book a session with a personal trainer since many have "floor trainers" available to answer questions and offer advice on proper weight levels and lifting technique. At home, most women exercise with five- to 15-pound free weights, and most men lift 10 to 25 pounds.
Learn to lift weights properly, in a slow and controlled fashion. It's not the amount of weight you lift, but how you lift it that counts. As a general rule of thumb, each repetition should last five to six seconds, and a series of 10 repetitions should take 50 to 60 seconds. When in doubt about technique, seek advice from a fitness professional.
Be sure sessions last 20 to 40 minutes. Weight training should be performed three days a week, non-consecutive days, at first. As time goes on and you grow more experienced, you can cut back to only two sessions a week, three days apart. This allows the muscles ample time to recover and prepare for the next workout.
Remember to breathe. Holding your breath during weight training can lead to a dangerous elevation in blood pressure. Exhale when you lift, and inhale when you lower weights.
Vary your exercises. For example, do one set of repetitions to the shoulders, move down to the abs, and then on to the legs. Don't overwork any one muscle group, as this can contribute to muscle fatigue and the risk of injury.
Increase weight when you successfully work your way up to performing 15 reps with proper technique and without fatigue. However, to avoid strains and sprains, don't add more than 5% -- of pound weight -- at a time.
Stretch the muscles you just worked after each strength exercise -- or, if you prefer, following your entire strength workout.

MORE STRENGTH-TRAINING OPTIONS

Other forms of strength training also work well, if you don't enjoy weights or want to incorporate some variety into your fitness regimen. Classes or activities you might consider include...
Circuit training. This handy, all-in-one exercise program combines strength training with aerobic activities such as the treadmill and stationary bike.
Pilates. This approach emphasizes slow-moving stretches and resistance exercises (including using popular exercise resistance bands) to increase flexibility and strength.
Body sculpting. While body sculpting -- the modern day version of calisthenics with some light weights -- does not pack the same oomph as other strength-training exercises, it will help slow muscle loss and moderately increase strength.
For optimal fitness, make it a point to add strength training -- with weights, Pilates or whatever other strength-training exercise you enjoy the most -- to your regular fitness routine. You'll feel better, look better and enjoy your later years with greater strength, energy and independence.

Source(s): Wayne Westcott, PhD, fitness research director, South Shore YMCA, Quincy, Massachusetts. Dr. Westcott is author or coauthor of 20 books, including Strength Training Past 50 (Human Kinetics).

3d TVs and vision problems, seizure

We all have probably seen those new 3d TVs. They are amazing, but some research has came out that you might be interested in regarding vision problems, nausea, seizures and maybe even stroke! Something to at least think about before you buy that new TV!
Watching your back (and your eyes in this episode!),
 

Dr. Kiefat :)

 

3D TVs and Seizures

How badly do you and other members of your household want one of those cool new 3D televisions? Do you want to experience 3D shows at home enough to accept the possibility that they may harm your vision and hurt your health?

Don’t get me wrong -- I’m a believer in new technology that helps us or even just entertains us... as long as it doesn’t hurt us. There is no question that watching 3D TV is entertaining: Just as with the newest 3D technology used today at movie theaters, two superimposed images that are slightly off register appear on screen and the viewer wears special glasses that allow each eye to see just one of the images -- the brain then combines the two images, which we "see" in three dimensions. So that galactic cruiser or baseball or galloping horse really does seem to extend out of the TV and head right for you. While you won’t really be hit by the baseball or run over by the horse, the televisions themselves come labeled with scary warnings, including epileptic seizure (and also seizures in people who are photosensitive but not epileptic), stroke, disorientation, eyestrain, problems with balance and more.

Those are some pretty frightening risks, so we need to learn whether 3D TV dangers really exist -- and if so, to what extent.

We go to Norman Saffra, MD, director of ophthalmology at Maimonides Medical Center in Brooklyn, New York, and clinical professor of ophthalmology at Mount Sinai School of Medicine, New York City, to find out. His answer to the question is -- yes and no. He says that (as we had suspected) the manufacturers’ warnings come from overzealous legal departments... but he also said people should realize that this technology isn’t for everyone, and that it definitely can harm some people.

Dr. Saffra reviews the warnings one by one:

Epileptic seizure. Some people are predisposed to having seizures when they see rapidly flashing bright lights or are in a room with strobe lights, Dr. Saffra said -- especially people with photosensitive epilepsy. The 3D TVs can present a heightened risk for seizures in people with this sensitivity, Dr. Saffra added -- saying that for the same reason, this warning is also posted on many video games and other products that involve flashing lights. These effects are bad enough in 2D, but 3D makes them worse. His advice: If you or a family member is photosensitive, especially if you have photosensitive epilepsy, proceed with caution.

Stroke. "To my knowledge of the medical literature, there’s never been a case of stroke that was associated with 3D TV," Dr. Saffra says, "but there is a theoretical risk. Stroke is a side effect of some seizures."

Vision problems, including seeing double, eyestrain and perceptual after-effects, such as seeing objects as closer to you or farther from you (for instance, a flight of stairs or the edge of a porch or balcony) than they actually are. These visual problems stem from the extra work the brain must do as a result of watching 3D TV. First is the necessary adjustment to "seeing" depth while watching 3D effects on what’s actually a flat surface, and then comes the need to readjust to normal vision afterward. People with certain eye conditions -- including amblyopia (lazy eye), strabismus (crossed eyes) or eye muscle imbalances -- will be almost certain to have these problems, which also may arise among people with other types of vision impairments or even normal vision, though with less frequency. Young people have greater neuroplasticity -- they can compensate for changes more quickly. But it is not known how long-term use of 3D might affect them. Older people have a greater likelihood for coexisting diseases -- diabetic neuropathy where they might not feel their feet on the floor... Parkinson’s, which would affect gait and balance... cataracts... glaucoma... macular degeneration. In fact, he noted, these vision issues may make it impossible for affected viewers to even see the 3D effect at all.

Nausea, disorientation and increased problems with balance. Some people may experience these reactions while watching. Others have the problem after they’ve removed the 3D glasses. Some people may have trouble with re-fusing images into a single image -- which could affect the ability to walk around safely or to drive.

So should you shop for a 3D TV?

We ask Dr. Saffra what his advice would be to someone considering a 3D TV -- and his advice is prudent. "First, for people with underlying eye conditions, or with epilepsy, this isn’t a great choice," he says. "Beyond that, it would be best to moderate your use -- don’t watch every program in 3D, and if you start to experience symptoms, reconsider the amount of time you’re using the TV." And if you still aren’t sure? "Like most technology, it will get better and safer over time," Dr. Saffra says. "So if you’re not sure, wait it out."

 

Source(s):  Norman Saffra, MD, FACS, FAAO, director of ophthalmology, Maimonides Medical Center, Brooklyn, New York, clinical professor of ophthalmology, Mount Sinai School of Medicine, New York City.

Avoid Cancer by Eating Avocados

Some people will use any excuse to eat an avocado, so now they can be happy to see research identifying yet another virtue of this delicious fruit (and yes, it's a fruit!). Enjoy ! Dr Kiefat-

There is a new study reporting that plant chemicals in avocados are effective in killing certain cancer cells in the laboratory and also in preventing particular precancerous cells from developing into actual cancers.
For this study, Steven D'Ambrosio, PhD, professor at Ohio State University and his research team published a review of previous studies where a chemical extraction process was used to isolate six compounds in avocado meat, which were then injected into a petri dish containing human cells. These were either normal, precancerous or actively cancerous (in this case, oral cancer) in order to ascertain how the cells would react to the isolated avocado compounds.
One of the six extracts (they called it D003) was found to have an effect -- it reduced the growth of some pre-cancerous and cancerous cells while also killing other ones outright. Based on these study results, Dr. D'Ambrosio speculates that "as part of a healthy diet, a cup of avocado may have some cancer-prevention effect."
This adds to other research pointing to some cancer-fighting benefits of avocado as well. A 2005 study done at UCLA found that the growth of human prostate cancer cells was inhibited by 60% when exposed to avocado extracts. But keep one caveat in mind: Each of these studies used an extract from only a single type of avocado whereas there are actually hundreds of avocado varieties. The studies Dr. D'Ambrosio reviewed involved only Haas avocado extracts.
Why does this matter? Because, according to Jonny Bowden, author of The 150 Healthiest Foods on Earth, the nutritional value of an avocado varies by type and growing location. For example, 100 g of a California avocado has about 28% fewer calories, 35% less fat and about 10% fewer carbohydrates than a Florida avocado. He believes nutrient values may vary as well, although the California Avocado Commission says there is likely only a slight difference. In addition to potential for cancer prevention, avocados are a source of lutein, zeaxanthin, beta carotene and folate, among other nutrients. So it looks like avocados are worth incorporating into your diet for lots of reasons. Bring on the guacamole!

Source(s): Steven D'Ambrosio, PhD, professor, Ohio State University. Dr. D'Ambrosio's area of research and interest is natural preventatives for cancer.

Jonny Bowden, CNS. Bowden, the popular "Weight Loss Coach" on iVillage.com, is a contributing writer to AOL.com and a frequent Daily Health News contributor. His free mini-course "7 Super Foods That Could Change Your Life" is available at www.feelyourpower.com. A radio talk-show host, he's the author of the best-selling Living the Low Carb Life and, most recently, The 150 Healthiest Foods

Resveratrol -- Setting the Record Straight

THis article give good info on resveratrol so you can make an informed decision! Dr. K-

The red-wine supplement resveratrol has been very much in the news in recent years, but reports vary -- while some cast doubt, many are very promising about its numerous health benefits. With sales soaring and more than 100 resveratrol supplements available, it’s clear that lots of people want to believe that these products work miracles. Do they? How? And which work best?

To learn more, we turn to Joseph C. Maroon, MD, a professor of neurological surgery at the University of Pittsburgh Medical Center and author of The Longevity Factor: How Resveratrol and Red Wine Activate Genes for a Longer and Healthier Life. Regarding resveratrol, he says what scientists are sure of and what has yet to be proven. Dr. Maroon also shared his insights on how to safely and effectively use this supplement today.

Helpful or Not?

Resveratrol is a beneficial polyphenol (a type of plant chemical) that is particularly abundant in red wine and the skins of red grapes. Many scientists believe it works -- potentially extending lifespan and offering protection against heart disease, certain cancers and diabetes -- by "switching on" a class of proteins called sirtuins. These help prevent gene mutations and repair DNA damage, slowing the aging process and the development of age-related diseases.

So does it work or not? Let’s take a look at how the controversy got started.

Because there was a load of exciting research supporting resveratrol’s benefits, in 2008, the giant pharmaceutical company GlaxoSmithKline (GSK) paid $720 million to purchase a small biotech firm that owned the patent for a synthetic form of resveratrol. In an attempt to win FDA approval of this formulation of resveratrol, GSK launched clinical trials -- but had to shut them down in April 2010 when some of the participants developed kidney complications. This is the event that led some critics to charge that resveratrol’s benefits were overstated.

But it wasn’t the right stuff: Dr. Maroon explained that it’s important to recognize that the problems stemmed from an artificial form of resveratrol that chemists had concocted in a laboratory. The clinical trial did not use the kind of natural resveratrol that humans have safely consumed in wine and grapes for thousands of years... that has been used in Chinese medicine for centuries... and that has been available as a neutraceutical supplement for about a decade.

EVIDENCE OF MULTIPLE HEALTH BENEFITS

The cancellation of the clinical trial resulted in a rush of negative press, said Dr. Maroon, but meanwhile there is plenty of other research on resveratrol that is yielding extremely positive results. Where earlier studies demonstrated that resveratrol brought health benefits to animals, now new ones are examining what resveratrol does for humans (or human cells). The findings suggest that resveratrol can be beneficial in areas such as...

Inflammation control. A University of Buffalo study published in the September 2010 issue of Journal of Clinical Endocrinology & Metabolism verified for the first time that resveratrol controls oxidative stress and inflammation in people. Twenty healthy volunteers took a 40-milligram (mg) resveratrol extract or a placebo for six weeks, and subsequent blood tests revealed lower levels of inflammatory cytokines in the resveratrol group. Inflammation lies at the root of devastating age-related illnesses such as cancer, diabetes, heart disease, arthritis and Alzheimer’s, Dr. Maroon notes.

Cancer prevention and treatment. In a 2010 laboratory trial at the University of Rochester Medical Center, investigators discovered that resveratrol may help combat pancreatic cancer. They added 50 mg of the supplement to one group of human pancreatic cancer cells and nothing to the other and found that the cancer cells treated with resveratrol responded more positively to chemotherapy. Other research suggests that resveratrol guards against cancers of the skin, breast, liver, lung and colon.

Protection against diabetes. Scientists at Albert Einstein College of Medicine of Yeshiva University report that resveratrol improves glucose metabolism in adults with prediabetes.

Improved heart and brain health. A March 2010 review in Genes & Nutrition summarized existing reports on the cardioprotective and longevity aspects of resveratrol, which protects the linings of blood vessels in the heart to prevent blood clots and other damage. In a randomized, double-blind, placebo-controlled trial of 22 healthy adults reported in the June 2010 issue of American Journal of Clinical Nutrition, British investigators at Northumbria University found that resveratrol increases oxygen uptake and blood flow to the frontal lobes of the brain (the site of cognition and problem solving).

Want to Try It?

To supplement your diet with resveratrol, Dr. Maroon says to look for products made with trans-resveratrol -- the active form of resveratrol polyphenols made from the skins of red grapes. An average dose consists of 250 mg to 500 mg a day, and scientists have detected no significant side effects at these doses. Expect to pay on average $40 for a 30-day supply. Dr. Maroon recommends the following brands...

• Vindure 900. A mixed polyphenol supplement based on Harvard University’s resveratrol research. It can be purchased directly from Vinomis Laboratories (http://www.vinomis.com/, 877-484-6664).

• ResVitále Resveratrol. A resveratrol supplement from French red wine vineyards. http://www.resvitale.com/, 877-787-5454).

• GNC Longevity Factors Cellular Antioxidant Defense. A combination of resveratrol, vitamin D (cholecalciferol D-3), grape seed extract and quercetin. Note that this product was developed by Dr. Maroon together with GNC, and that he does have a financial interest in it. Available at GNC stores or on their Web site (http://www.gnc.com/, 877-462-4700).

Whether you choose to take supplements or not, it certainly makes sense to eat plenty of resveratrol- and polyphenol-rich foods. Go for variety in your diet, because different plant compounds interact synergistically with one another to provide more powerful health benefits. Choose items such as red grapes... red wines including Cabernet Sauvignon, Merlot and Pinot Noir (in moderation, of course)... pure red grape juice (high-quality organic, not from concentrate)... unroasted peanuts... dark chocolate (at least 70% cocoa)... green tea... and blueberries, cranberries and pomegranates.

Source(s): Joseph C. Maroon, MD, clinical professor of neurological surgery and Heindl Scholar in Neuroscience, University of Pittsburgh Medical Center, Pittsburgh. Dr. Maroon is the team neurosurgeon for the Pittsburgh Steelers and author of The Longevity Factor: How Resveratrol and Red Wine Activate Genes for a Longer and Healthier Life (Atria).

Your Genes or Your Lifestyle -- Which Matters Most?

If you’re searching for a plan to improve your cardiovascular health, then exercise and a healthy diet may be just what the doctor will order... but will it really make a difference if you have a family history of heart attack and stroke? Many people don’t think so, citing examples of people they know who don’t watch what they eat and yet have lived a long time, along with examples of other folks who ate healthfully yet died young from heart problems. Meanwhile we hear from health professionals that what you put into your stomach is absolutely a key to your health. So it’s a fair question: Is the diet mightier than the gene, or isn’t it?

On this point, over the years, opinions have wavered from time to time... but now we should side squarely with the health pros. Here’s why: A recent study of adult twins found that those who followed a Mediterranean diet had better heart health than those who did not.

Reverse Genetic Risk

Genes are only part of our health story, explains Jeffrey S. Bland, PhD, FACN, FACB, author of the new book, Genetic Nutritioneering: How You Can Modify Inherited Traits and Live a Longer, Healthier Life. The propensity for certain health conditions that you inherit from your family is not, by a long shot, the sole determinant of whether or not most folks will get sick. Your lifestyle choices have a significant impact, especially when it comes to chronic illnesses such as heart disease.

The Mediterranean diet, rich in vegetables, fruits, grains and omega-3 fatty acids, is well known for its protective effects against cardiovascular disease. Researchers at Indiana University set out to ask a different question: Are these cardiovascular benefits independent of genes?

To determine the answer, they compared the food diaries of 276 middle-aged male twins (some fraternal and some identical) with the results of their electrocardiograms (ECGs), records of electrical activity of the heart. In particular, they looked at heart rate variability (HRV), the differences in time between heartbeats during daily activities. A higher variability is a sign of better heart function. (For information on heart-rate variability and what it means to your health, see Daily Health News, "Does Your Heart Rate Vary?", August 10, 2009.)

The researchers scored the twins’ food questionnaires according to how closely they matched the Mediterranean diet, with close adherence reflected by a high score. They found that higher scores were associated with higher HRVs -- even in the group of identical twins with shared genes and certain shared environmental factors. The authors concluded that "whether or not a person has an adverse genetic background or other risk factors for cardiovascular disease, this person would be likely to have better cardiac autonomic function if he/she follows a diet similar to the Mediterranean diet." In other words, the old excuse for eating that big slice of New York cheesecake -- "Why worry? It’s all in the genes!" -- just doesn’t stand up.

Living Healthfully Matters More

Researchers have identified many genes implicated in illnesses such as heart disease, cancer and diabetes, and recent studies demonstrate that our genes are not necessarily our destiny. Just because heart disease or cancer "runs in your family" does not mean that you will fall prey to it. In fact, Dr. Bland says that "positive environmental stimuli" -- which he defines as a healthful diet... a lifestyle that includes plenty of exercise... sufficient management of stress... and reasonable avoidance of disease-causing microbes and pollutants -- can effectively "turn off" genes that cause disease and "turn on" those that promote wellness.

More research is needed to explore the precise relationship between heart disease and underlying genetic susceptibilities. In the meantime, to positively modify your own "gene expression" against heart disease, Dr. Bland recommends...

• Make your menu Mediterranean. Adopt healthful, tasty elements of the Mediterranean diet, such as more fresh fruits and vegetables (at least nine servings daily), nuts and legumes, whole grains, two or three servings of fish a week and moderate consumption of monounsaturated fatty acids (e.g., olives and olive oil).

Dr. Bland’s advice: Eat plenty of cruciferous vegetables such as kale, broccoli, cabbage, Brussels sprouts and cauliflower. These are rich in heart-healthy fiber and nutrients such as potassium, magnesium, folic acid and vitamin C.

• Junk the junk food. Reduce your intake of processed products, items made with refined flour and sugar and inflammatory fats (trans and saturated), such as pizza, and other fast food, white bread, doughnuts, candy and soft drinks.

Dr. Bland’s advice: To reduce sugar intake and flush toxins out of your body, replace all beverages with water.

• Balance your life. Strive for an optimal balance of rest and exercise. Whenever possible, make time for daily aerobic activity (e.g., fast walking or biking) and stress management (meditation, yoga, deep breathing, etc.) -- ideally 20 to 30 minutes for each.

Dr. Bland’s advice: Get adequate sleep at night -- on average seven to eight hours -- to help reduce stress, maintain a healthy weight and improve health potential.

• Take your health seriously. It is possible that you may have underlying infections even if they aren’t making you ill in obvious ways. Chronic or hidden infections with microorganisms such as viruses, bacteria, yeasts or parasites often lay at the root of heart disease.

Dr. Bland suggests: See your doctor if you aren’t feeling right to determine whether you need blood tests to identify unknown issues. A healthy lifestyle with adequate nutrition, regular exercise and effective stress management will strengthen the immune system and help to suppress infections.

It’s true that your genetic profile was determined long before you were born, but Dr. Bland urges everyone to be aware that decisions you make every day of your life to control environmental and dietary choices are very important -- perhaps more important -- in protecting you from disease. Each day you commit to treating your body well, you reduce your risk for illness and improve your health potential.

Source(s): Jeffrey S. Bland, PhD, FACN, FACB, nutritional biochemist and registered clinical laboratory director, founder, Institute for Functional Medicine, chief science officer, Metagenics, Inc. (www.Metagenics.com), a provider of medical foods and lifestyle medicine programs, based in Gig Harbor, Washington. He is author of Genetic Nutritioneering: How You Can Modify Inherited Traits and Live a Longer, Healthier Life and The 20-Day Rejuvenation Diet Program (both from McGraw-Hill). www.JeffreyBland.com.

Berries to Spring Clean Your Brain

Maybe you are the type of person who is perfectly happy just knowing that certain foods (berries, for instance) are really good for you... or maybe you are the type who wants to know exactly how and why. If, like me, you fall into the second group, you’ll enjoy knowing that eating lots of berries is like regularly doing a fresh "spring cleaning" of your brain. Recent research shows that berries activate the brain’s natural "housekeeping" mechanism to clean out toxic proteins that build up over time and cause memory loss and other forms of mental decline.

We can learn this intriguing bit of information from Shibu Poulose, PhD, a molecular biologist at the USDA’s Human Nutrition Research Center on Aging at Tufts University in Boston.

With his colleagues at the USDA lab at Tufts, Dr. Poulose studies how blueberries, strawberries, acai and other berries (along with nuts) support brain health. Past research had demonstrated that berries’ high level of polyphenols, especially a class of flavonoids known as anthocyanins, possess powerful antioxidant and anti-inflammatory properties thought to protect cognitive function. Now we know more.

Mopping Up the Mess

The brain regularly consumes huge amounts of oxygen -- 20% of our intake at rest and much more when we are actively thinking. All this activity generates a heavy load of oxidants and toxic proteins that build up in brain cells, damaging and even destroying them, perhaps contributing to neurological illnesses such as dementia, Alzheimer’s and Parkinson’s disease.

Autophagy -- the scientific name for a cell’s natural housekeeping mechanism -- normally breaks down, recycles and removes these waste products, with cells called microglia acting as the housekeepers. But as microglia become less efficient in aging brains, toxic debris accumulates and interferes with mental function.

The new research finding: Using cultures of mouse brain cells, Dr. Poulose discovered that berry extracts restore the brain’s natural housekeeping mechanism and prevent age-related brain-cell degeneration by activating genes responsible for toxic protein disposal. In related research, investigators found that walnut extract -- an excellent source of alpha-linolenic acid (ALA) and other antioxidant polyphenols -- also decreases inflammation and encourages good neural housekeeping. Note: Flaxseed oil has the highest concentration of ALA.

Dr. Poulose presented these findings at the 240th National Meeting of the American Chemical Society in August 2010. Another scientist, Barbara Shukitt-Hale, PhD (lead scientist of the Neuroscience Lab at USDA-HNRCA) and colleagues are now initiating a study of berry-containing diets in older men and women, with the ultimate goal of applying their results to human brain health.

Meanwhile, to keep your housekeeping cells hard at work and optimize your mental health in later years, Dr. Poulose advises eating plenty of polyphenol-rich, brightly colored fruits and vegetables. Include not just berries (frozen and fresh are both OK) in your diet, but also a variety of produce with deep bluish purple, red and orange hues (eggplant, beets, purple grapes, pomegranates, sweet potatoes, carrots, etc.). These colors come from antioxidant anthocyanin pigments. And while you’re at it, enjoy some raw walnuts -- about an ounce a day. They’ll do your brain good!

Source(s): Shibu Poulose, PhD, a molecular biologist at the United States Department of Agriculture’s Human Nutrition Research Center on Aging at Tufts University in Boston.

How to Run Injury Free- Chirunning?

My patients who are training for upcoming races, those who enjoy running, or are thinking about running may find this interesting. Let me know what you think. Dr. K.

Many people love to run, but hate how much it hurts afterward. recently a unique approach that offers a solution. Called ChiRunning, it blends the internal power of Tai Chi with the aerobic benefits of running. ChiRunning is a technique that emphasizes proper form, core strength and relaxation, enabling you to run efficiently, safely and injury free, moving with grace and fluidity.

TAI CHI + RUNNING = CHIRUNNING

The ChiRunning technique was developed by running coach and ultramarathoner Danny Dreyer as a solution to his own vexing knee pain, which flared up during runs and left him feeling achy and exhausted afterward. He incorporated the practice of Tai Chi into his running and was thrilled to discover that he not only could run without pain, but that his runs left him feeling renewed and energized.
Let us see how Tai Chi might pertain to running. It's an ancient Chinese martial arts practice that uses the power of your mind to harness chi ("energy") from the body's center (the core muscle group, which includes lower back and abdominal muscles). According to the principles of Tai Chi, any type of movement, such as running or walking, can draw its strength from the core muscles, not from the legs and arms. Tai Chi helps the flow of chi by teaching the practitioner to maintain a body that is well-aligned, yet relaxed.

GRAVITY PROPELS YOU

Focusing on core muscles for ChiRunning lets runners overcome the two major forces that typically work against them -- the force of gravity and the force of the road coming at them. It's a natural way to run, Dreyer said. Leaning forward reduces, and in fact nearly eliminates, the braking motion of your feet as they hit the ground.
Dreyer said to imagine that your spine is strong -- the source of great power -- and your arms and legs are loose and light. By maintaining strong posture and relaxing the rest of your body while you run, more energy can flow from your core throughout your body. Since you aren't using the legs for propulsion, ChiRunning can reduce or eliminate most of the overuse injuries associated with running, including shin splints, hamstring injury, and hip and knee problems, and it reduces pounding so there are no impact (joint) injuries, said Dreyer. Moreover, because your body is not overworked or pounded from the run, recovery time is much quicker, leaving you feeling more energized after your run.

THE CHIRUNNING TECHNIQUE

The first step to ChiRunning is learning how to hold a tall, elongated posture while you run, allowing your structural alignment to support your body weight, not your legs. Stabilize your posture by "leveling" your pelvis (consciously lift up the front) while you run. To know how this feels, stand up tall and place your hand on your lower abdomen with your thumb in your belly button and your fingers resting across your lower abdomen. Now, shorten the distance between your thumb and fingers by pulling up on your pubic bone.
Once you have this posture working for you, fall slightly forward, keeping your posture line straight. Picture your spine as a straight arrow that begins at your ankles and ends at the top of your head.
Holding both the posture and slight forward tilt, begin to run. Bend your knees. Lean forward at the ankles, rather than at the waist, to avoid putting unwanted pressure on your back and knees. Keep your hips, shoulders and ankles in a straight line.
Let gravity work with momentum to propel you. Proper ChiRunning form involves a balancing act, explained Dreyer. You're not leaning too far forward or too far back -- just allow gravity to pull you along. With each step, as your heels lift off of the ground, your legs will swing to the rear and your feet will plant underneath you, rather than in front of you.
Relax your arms, legs and everything else. Use your core muscles to maintain your structure and hold your torso straight.  Envision your core muscles bringing the rest of your body, including your joints, muscles, arms and legs, along for the ride. Always keep your shoulders low and relaxed.
Quiet your mind. Concentrate on leaning forward, using your core to move you, bringing your focus back to this whenever you begin to strain or your thoughts to wander. This helps maintain proper form.
Breathe. Even, relaxed breathing will give you power and help you stay relaxed throughout your run.

CHIWALKING WORKS TOO

You can also try ChiWalking, by the way. The technique for this integrates Tai Chi and the proper biomechanics of walking -- good posture, loose joints, engaging core muscles and relaxing the arms and legs. When you try ChiWalking, "slow it down, be mindful and relaxed, and try to perfect your stride," said Dreyer. He likens ChiRunning and ChiWalking to other mindful practices such as yoga and Pilates, in which the focus is on technique, not on short-term goals such as running faster, going farther or losing weight. "The pleasant side effect may be that you will get in shape and lose unwanted weight," said Dreyer.
For more information about ChiRunning and ChiWalking, visit www.chirunning.com.

Source(s): Danny Dreyer is the creator of ChiRunning and ChiWalking, forms of moving that blend the subtle inner focuses of Tai Chi with running and walking. He is author of ChiRunning: A Revolutionary Approach to Effortless, Injury-free Running (Fireside) and ChiWalking: Fitness Walking for Lifelong Health and Energy (Fireside).