Walking Can Help You Live Longer

BERKELEY, CALIFORNIA—A recent study conducted at the Lawrence Berkeley National Laboratory found that those who walk enough to meet or exceed physical activity recommendations are less likely to die early compared to those who only walk a little.

The study analyzed data from 42,000 people who were all subscribed to a walking magazine or attended walking events before the study. All of the walkers filled out questionnaires about their health and lifestyle (eating and exercise).

The team found that 23 percent of the participants did not walk enough, 16 percent met the guidelines, and the rest exceeded them. Over 9 years, about 2400 people died (6%). The researchers found that those who walked more than the basic recommendation had a one-third lower chance of dying during the 9 years of the study.

The American Heart Association (AHA) recommends adults to be physically active for at least two and a half hours per week.

According to fitness trainer and national spokesperson for the AHA, Maria Simon:

"The AHA has been very clear in specifying that the recommended guidelines are ‘minimum' requirements to reduce the risk of heart-related diseases and death and has even provided guidelines for increased activity."

If you are interested in living a longer, healthier life, you might want to consider walking more than two and a half hours per week.

Have a great day. 

Seniors Benefited From Jogging

ARCATA , CALIFORNIA —A recent study conducted at Humboldt State University in California and published in the journal PLoS One found that jogging could help seniors maintain their ability to walk.

The study analyzed a group of participants over the age of 65 who either ran or walked for exercise. They compared that to their physical health over time.

The team found that joggers were 7-10 percent more efficient at walking compared to those who did not jog. It is noted that the joggers ran about 30 minutes, three times a week.

According to associate professor and director of the Biomechanics Lab, Justus Ortega:

“What we found is that older adults who regularly participate in high-aerobic activities -- running in particular -- have what we call a lower metabolic cost of walking than older, sedentary adults. In fact, their metabolic cost of walking is similar to young adults in their 20s."

If you are interested in maintaining your ability to walk efficiently as you age, you might want to consider staying physically active.

Have a great day. 

Can Fruits Prevent Diabetes?

THAILAND —A recent study conducted at the School of Anti-aging and regenerative Medicine at Mae Fah Luang University in Bangkok and published in Experimental and Therapeutic Medicine found that fruits rich in anthocyanins could help prevent type-2 diabetes.

Anthocyanins are a form of antioxidants. The study analyzed a group of diabetic rats, it is noted that their body functions are very similar to humans. The rats were given 125 or 250 mg of fruit extract that were rich with anthocyanins, twice a day for five weeks.

The team found that the rats that consumed 250 mg of the extract showed significant improvements in their glucose (blood sugar) levels. After the five-week treatment their blood sugar levels were normalized.

According to Oregon State University , the following fruits are rich in anthocyanins:

·         Blackberry and blueberries

·         Red Grapes and Raspberries

·         Strawberries

If you are interested in preventing type-2 diabetes, you might want to consider adding foods that are rich in anthocyanins to your daily diet.

Enjoy your day. 

Life. Style That Can Help Prevent Heart Attack

SWEDEN—A recent study conducted at Karolinska Institute and published in the Journal of the American College of Cardiology found 5 easy lifestyle changes that could help prevent the risk of heart attack.

The study included 20,000 participants between the ages of 45-79; they were followed for 11 years. The researchers analyzed 5 lifestyle factors, which were:

1.      Regular exercise

2.      Consuming a healthy diet

3.      Maintaining an optimal weight

4.      No smoking

5.      Limiting the consumption of alcohol

The team found that those who regularly exercised at least 40 minutes per day had a 3 percent reduced risk of heart attack. Those who followed a healthy diet rich in fruits, vegetables, nuts, whole grains and fish had an 18 percent decreased risk of heart attack. Those who had a thin waist and healthy weight had a 12 percent reduced risk, non-smokers had a 36 percent reduced risk, and those who limited their alcohol intake had an 11 percent lowered risk of heart attack.

According to the researchers:

“The findings showing the dramatic preventative power of a healthy lifestyle should motivate people to adopt these practices and encourage people who already engage in them to stay the course. Embracing these measures can slash the risk of a first heart attack, a benefit that can reduce the likelihood of infirmity and death.”

If you are interested in minimizing your risk of heart attack, you might want to consider adding some or all of these lifestyle behaviors to your daily routine.

Enjoy your day. 

Protein And Weight Gain?

SWEDEN—A recent study conducted at Karolinska Institute of Clinical Epidemiology and published in The American Journal of Clinical Nutrition found that eating a diet high in protein can help keep off weight that was previously lost.

It was noted that the greatest challenge after losing weight is reducing the rebound weight gain and maintaining the lower body weight.

The study combined several studies, called a meta-analysis. The researchers combined results of 20 studies, which included a total of 3,017 participants who were overweight at the start of the weight loss process. They then analyzed the effects of drugs, meal replacements, high protein diets, and dietary supplements on rebound weight gain after following a low-calorie diet to lose weight.

The team found that following a high protein diet after the weight loss process had the greatest impact on keeping rebound weight off. It is recommended for men to consume 56 grams of protein a day, and women to consume 46 grams of protein a day.

According to Dr. Erik Hemmingsson:

"The body has several defense mechanisms against weight loss, such as increased hunger, lower energy metabolism and relapse back to old habits, if the problem of rebound weight gain didn't exist, obesity would be relatively easy to treat.”

According to WebMD, “people turn to higher-protein diets to lose weight. That's because some researchers suggest that higher-protein diets help people better control their appetites and calorie intake.”

Foods that are high in protein include:

·         Red meat

·         Chicken and eggs

·         Seafood

·         Soybeans

·         Potatoes and beans

If you are interested in losing weight and keeping that weight off, you might want to consume a diet that is high in protein.

Enjoy your day. 

Powerful benefits Of Blueberries

UNITED KINGDOM—A recent study conducted at the University of Dusseldorf and published in the ACS’ Journal of Agricultural and Food Chemistry found that the health benefits of blueberries might differ if they are baked.

It is noted that the main health benefits from blueberries come from their high polyphenol content, which is associated with improved thinking, reduced risk for heart disease and reduced inflammation.

The study analyzed the levels of the polyphenols when blueberries were baked compared to when they are raw. The team found that when the blueberries were baked, anthocyanin levels (form of polyphenols) dropped by 10 to 21 percent. However, they found that the levels of procyanidin and quercetin (both forms of polyphenols) remained constant. In addition, they noted that you receive the most benefits when you consume raw blueberries.

According to fitday.com,

“Although blueberries make an enticing addition to your muffins and cakes, the best way to take advantage of their nutritional benefits is by eating a cup of fresh blueberries every morning. This can be done by adding them to your cereal, or yogurt.”

If you are interesting in receiving these great health benefits associated with blueberries, you should consider adding a handful of raw blueberries to your every day diet.

Enjoy your day. 

Health Benefits Of Vitamin B12

MASSACHUSETTS —A recent study conducted at Tufts University in Boston and published in the New England Journal of Medicine found several significant health benefits associated with consuming vitamin B12.

The study analyzed a large group of participants between the ages of 26 and 83. All of the subjects completed health and diet questionnaires, the researchers studied their diets and how much vitamin B12 was consumed daily.  They then looked at the benefits of this vitamin.

The team found that vitamin B12 not only is known for its memory-boosting, brain nutrient, but also provides the following health benefits:

1. Helps convert carbohydrates into glucose (blood sugar) that the body uses for energy
2. Prevents brain shrinkage, which is associated with Alzheimer’s Disease
3. Regulates the nervous system, minimizing the risk for depression and anxiety
4. Works with vitamin B9 (folate) to make DNA and healthy red blood cells
5. It is part of the formation of the myelin sheath, which is a layer that protects the brain and nervous system

According to the researchers, vitamin B12 can be found in the following foods:

• Shellfish, crustaceans (clams, crab)
• Beef
• Dairy (milk and cheese)
• Eggs

If you are interested in receiving some of these health benefits, you might want to consider adding vitamin B12 to your daily diet.

Enjoy your day. 

Reduce Risk Of Heart Disease

BARCELONA —A recent study conducted at the University of Barcelona and published in the magazine, Food Chemistry found that a combination of tomato, olive oil, garlic and onion reduces the risk of heart disease.

This group of food is considered to be part of the Mediterranean diet, which has been associated with low levels of cardiovascular disease. Specifically, tomatoes, olive oil, garlic and onions make up a seasoned tomato based sauce called “sofrito” that has many healthy benefits.

The study asked a group of participants to answer a questionnaire based on how often they ate vegetables, pasta, rice, and other dishes made with sofrito.

The team found 40 types of polyphenols associated with consuming sofrito in your diet. Polyphenols help prevent chronic illnesses such as, cancer, high blood pressure, heart disease and diabetes. In addition to this, the researchers also found high levels of carotenoids and vitamin C in the sofrito. Consuming carotenoids helps reduce the risk for different cancers, especially prostate cancer. Moreover, vitamin C not only prevents heart disease but also helps increase your immune system.

According to a researcher at the University of Barcelona , Rosa Maria Lamuela, the recommended amount of sofrito,

“A daily amount of 120 grams of sofrito, added to pasta for example, the total intake of polyphenols is 16 to 24 milligrams per portion and 6 to 10 milligrams in the case of carotenoids."

If you are interested in reducing your risk of heart disease and receive other health benefits, you might want to consider adding tomatoes, olive oil, garlic, and onions to your diet.

Have a great day.