Wednesday, January 30, 2008

Exercising with High blood pressure

Over 60 million adults in this country suffer from high blood pressure.
This number is risen a dramatic percent over the 50 million from ten years ago.
Hypertension or high blood pressure is now at epidemic proportions. The concern is the risk for many systemic problems including kidney failure, stroke and heart attack.

Overcome HBP through prevention

With obesity at an all time high, there is still not enough focus on lifestyle and the positive effects of prevention. Additional research provides insight that even patients who take medicine for severe hypertension, can benefit from mild to moderate - intensity exercise.

Hypertension and Health Risks

Ideal blood circulation is measured at 120/80 mmHg. A diagnosis of hypertension would be given to patient with a steady reading at 140/90 mmHg. Sedentary life styles, aging, hormonal irregularities, poor dietary habits, and stress can all play a role in having a predilection to hypertension.

The asset of Exercise

Although exercise initially increases heart rate and blood pressure, working out routinely will create a resting blood pressure that is lower, as it gets use to supplying the supplying the body more efficiently with oxygenated blood.

4 Points to Safe Exercise with HBP
1. No Isometric Exercise.
This type of exercise creates constriction in vessels and pressure build up. Excessive pressure increases should be avoided to allow for full relaxation of the involved muscle or muscle group.

2. Remember to Breath
When the breath is held during periods of exercise, vascular pressure increases.
A relaxed rhythm of breeding is most important.

3. No Muscle Failure on Final Repetition
Blood pressure shows to be greatest during the last repetitions of a set. This is because the muscles tire and require more effort.
To prevent the increased pressure, moderate resistance is recommended, avoiding muscle failure.

4. The Necessity of Rest
This last recommendation of keeping blood pressure moderately elevated during workouts for HBP patients is to have spurts of exercise interlaced with periods of rest, allowing time for breathing and relaxation.

Medication Consideration

When medicine has been prescribed for HBP, some become apprehensive in the decision to exercise. Evidence suggests that exercise is beneficial for those taking blood pressure medication. However, before starting any exercise program, always consult the prescribing physician.

If you are not currently exercising and have not seen your doctor lately, take some time and invest in your health. If you had time to stand in line to vote, you can take the time to wait for your doctor. It won’t be as long or as painful.

If you have been exercising, but are not sure about your blood pressure, get it checked out soon.

Objects in motion stay in motion – Issac Newton

By Dr. Jeffrey A. Sklar Chiropractor


1. Fagard RH. Physical activity in the prevention and treatment of hypertension in the obese. Med Sci Sports Exerc 1999;31(11Suppl): S624-630
2. Kokkinos PF, Papademetriou V. Exercise and hypertension. Coron Artery Dis 2000;11(2):99-102.
3. Fountaine T. Resistance training for patients with hypertension. Strength and Conditioning 1997;19:5-7.
4. Miller ER 3rd, Erlinger TP et al. Results of the diet, exercise and weight loss intervention trial(DEW-IT). Hypertension 2002;40 (5):612-618.
5. Hendrick A Resistance training with older populations: justifications, benefits and protocol. Strength and Conditioning 1998;20:32-39
6. Christensen K 4 Keys to exercise safely with high blood pressure. Chiro Well 2004(Vol 4)10: 16-18

Tuesday, January 29, 2008

Helmet Safety-Protect YOur Kids and Yourself

Skateboard Helmets

The Two Minute Summary
· You always need a helmet when you board. You will crash eventually.
· Even a low-speed fall can scramble your brains.
· Laws in some states and skateboard parks require helmets.
· Buy a skateboard helmet for skateboarding, not a bicycle helmet. You will get better coverage and protection built for skateboarding.
· Skateboard helmets should meet the ASTM F1492 skateboard helmet standard.

If you have six minutes, please read on!

Six Minutes More
Your brain is probably worth reading this!

Need One?
What did you expect us to say? You need your brain to work so you can skateboard, and don't just lie in bed and slobber the rest of your life. You don't know how hard pavement is until your head really hits it. If you do a wrist or an arm or a collarbone it heals, but the brain is different. Besides that, helmets may be the law in your area, and you can't use most skate parks without one.

What to Look For
A skateboard helmet softens the impact when the foam inside crushes or slowly deforms.
The hard shell on board helmets holds up un-der multi impacts. Bike helmets use thin plastic that breaks immediately the first time you hit hard.
The best interior foam for skateboard is probably Expanded PolyPropylene (EPP). It looks like bike helmet foam, but feels a little bit rubbery. Unlike bike helmet EPS foam, EPP recovers and is good for the next hit.
The helmet must stay on your head. It's not a hat, just sitting there. It will fly off while you are flying through the air. So it needs a strong strap and an equally strong buckle. And you need to remember to fasten it.
Skateboard helmets are usually black. If you want to be seen on the street, get a bright color. Most boarders don't.

A sticker inside the helmet tells what standard it meets. True skateboard helmets meet ASTM F1492. Some "skate-style" helmets only meet the CPSC bicycle helmet standard. Those are bike helmets, not skateboard helmets, even if there is a skateboard on the box.
How to Buy
Some of the best skateboard helmets are "dual-certified" to both the ASTM and CPSC standards. That includes Bell Faction, Mirra, Rage and Wicked, Free Agent, Kryptonics Signature, Limited and Kore Series, Pro-Tec Classic, Arc Freestyle Signature and B-2, and the W Helmets Ripper 2 in small and medium sizes only. Check our Dual Certified Helmets page at for the latest list. Those helmets are designed for skateboarding and bicycling.

When to Replace a Helmet?
If you really have a skateboard helmet that meets the ASTM F1492 standard you don't need to replace it every time you crash, but someday you will. Replace the buckle if it cracks or a piece breaks off.
Skate Helmets for Biking?
Do not use a skate helmet for bicycling unless it has a CPSC bicycle helmet standard sticker in-side!
Consumer Reports Article
Consumer Reports published an article in July 2004 rating a few skate helmets. You can read the article at your local library or buy it at

The Bicycle Helmet Safety Institute
BHSI is the helmet advocacy program of the Washington Area Bicyclist Association. Our volunteers provide helmet information and work on the ASTM national helmet standard committee. In 1983 we published in Bicycling Magazine the first bicycle helmet article including actual lab test results (based on testing done for us by the Snell Foundation). We are funded by small consumer donations of about $12,000 a year. We do not accept funds from manufacturers or anyone involved in helmet sales.
BHSI is located at 4611 Seventh Street South, Arlington, VA 22204-1419, tel. 703-486-0100 . Our Web server where you found this page is at Our email address is
Our parent organization (WABA) is a local non-profit founded in 1972 to improve bicycling conditions in the Washington, DC area and encourage the use of bicycles for transportation. BHSI is an outgrowth of the WABA Helmet Committee, which began ride testing helmets in 1974. WABA has a Web page at
This pamphlet was produced with donations from those who read it earlier. We welcome your tax-deductible donation to make it available to the next rider or parent who will need it. Checks can be made payable to WABA/BHSI. Thanks!
Copyright 2006 by the Bicycle Helmet Safety Institute
A program of the Washington Area Bicyclist Association

Links to this page are encouraged. We update frequently, so if you put this page on your own server it will be quickly outdated!

This pamphlet is available here as a Word file or a .pdf format file. You can save it to disk, print it out in Word, another word processor or any Acrobat reader and photocopy it for non-profit use. The Word file name is skate.doc and it was originally formatted for our HP Laserjet 4000 at 1200x1200 dpi. If it refuses to format correctly for your printer contact us at or at the postal address above and give us the postal mailing address where we can send you a paper copy to reproduce. We can't mail it on paper to your email address!

Monday, January 28, 2008

Vitamin C and Stomach Cancer

Evidence shows that vitamin C intake and fruit consumption may be linked to reduced risk of stomach cancer.

The study also shows that lycopene, an antioxidant found in tomatoes, could have a protective effect against the cancer although the researchers caution that this needs further research.
The team from the US National Cancer Institute and National Public Health Institute of Finland assessed the association between fruit and vegetable consumption and the risk of stomach cancer in approximately 29,000 male smoker participants, aged 50 to 69, of the Alpha-Tocopherol, Beta Carotene (ATBC) cancer prevention study in Finland.
This trial, initiated to test the effect of vitamin supplementation on the prevention of lung and other cancers, ended in 1993 but ongoing follow-up of the participants continues, offering new insights into the causes and prevention of multiple diseases.
Speaking yesterday at this year’s Frontiers in Cancer Prevention Research conference (abstract 173), the US and Finnish scientists said they had found fruit and vitamin C intake, but not vegetable consumption, reduced risk of non-cardia cancer approximately 45 per cent.
Non-cardia cancer is the major form of stomach cancer in most parts of the world. Stomach cancer is the second most frequent cause of cancer deaths worldwide, with an estimated 776,000 deaths in 1996, and the fourth most common cancer. In the UK stomach cancer is the sixth most common cancer with 10,000 new cases each year.
"Since our findings are similar to the results found in several other studies, fruit and vitamin C intake are likely to be useful for the prevention of stomach cancer," said Farin Kamangar of the Cancer Prevention Studies Branch at the National Cancer Institute, and one of the lead investigators of the study.
Last year researchers at the San Francisco VA Medical Center found that the lower the level of vitamin C in the blood the more likely a person will become infected by Helicobacter pylori, the bacteria that can cause peptic ulcers and stomach cancer. Although it was not clear whether the presence of the bacteria lowered blood levels of the vitamin, or whether vitamin C levels could protect against it, other studies have also seen low blood levels of vitamin C in people with the cancer.
In Japan, where rates of the cancer are much higher than in the west, researchers have linked a diet of highly salted food containing little vitamin C, with a twofold risk of the cancer.
Another component of fruit, lycopene, which is already associated with reduction of breast and prostate cancer risk, also appeared to lower chances of stomach cancer by 34 per cent.
But the effect of lycopene on gastric cancer “needs further studies”, warned Dr Kamangar.
Recent research suggests that lycopene may reduce risk of cancer by activating special cancer preventive enzymes, rather than through its antioxidant effect.
When looking at cardia cancer (another part of the stomach), consumption of retinol, a form of vitamin A, was associated with a reduced risk, but the vitamin E forms alpha-tocopherol and gamma-tocopherol seemed to be associated with an increased risk, reported the researchers.

Friday, January 25, 2008

The New Lifestyle: Chiropractic, Exercise, Nutrition & Wellness

by Dr. Mark Sanna
Physical Activity and Good Nutrition

It’s a sad fact that chronic disease accounts for seven of every ten U.S. deaths, and for more than 60% of medical care expenditures. The prolonged illness and disability associated with many chronic diseases decrease quality of life for millions of Americans.
The chiropractic profession long has taken the stance that, with proper intervention and education, most chronic diseases are preventable. Physical inactivity and unhealthy eating contribute to obesity, cancer, cardiovascular disease, and diabetes. Together, they are responsible for at least 300,000 deaths each year. Only tobacco use causes more preventable deaths in the United States. Chiropractors, with a wellness orientation, teach their patients to avoid the behaviors that increase their risk for chronic diseases so that they can live healthier and longer lives.
Obesity has reached epidemic proportions in the United States where over 45 million adults are classified as obese. A disturbing trend shows that this epidemic is not limited to adults. The percentage of young people who are overweight has more than doubled in the last twenty years! 10%-to-15% of Americans ages six-to-seventeen years—about eight million young people—are considered overweight.
More and more patients are seeking the trusted advice of their doctors of chiropractic in matters of nutrition. It’s a fact that chiropractors receive significantly more hours of education in the subject of nutrition than their medical colleagues. Chiropractors must take an active role in promoting regular exercise and healthy eating.
Lack of Exercise
Exercise substantially reduces the risk of dying of coronary heart disease, the nation’s leading cause of death. It has also been shown to decreases the risk of colon cancer, diabetes, and high blood pressure. Exercise also helps to control weight; contributes to healthy bones, muscles, and joints; reduces falls among the elderly; helps to relieve the pain of arthritis; reduces symptoms of anxiety and depression; and is associated with fewer hospitalizations, physician visits, and use of medications.
Exercise does not need to be strenuous to be beneficial. People of all ages benefit from moderate physical activity, such as thirty minutes of brisk walking, five or more times a week. However, despite the proven benefits of physical activity, more than 60% of American adults do not get enough exercise to provide health benefits. More than 25% are not active at all in their leisure time.
As with obesity, insufficient exercise is not limited to adults. More than a third of young people in grades 9-12 do not regularly engage in vigorous exercise. Daily participation in high school physical education classes dropped from 42% in 1991 to 29% in 1999.
Healthy Eating
Although Americans are gradually adopting healthier diets, a large gap remains between recommended dietary patterns and what Americans actually eat. Only about one-fourth of U.S. adults eat the recommended five or more servings of fruits and vegetables each day. Poor eating habits are often established during childhood. More than 60% of young people eat too much fat, and less than 20% eat the recommended five or more servings of fruits and vegetables each day.
Vegetables without Vitamins
Even when your patients do consume the recommended servings of fruit and vegetables, often what they eat is devoid of nutritional value. When a nutritionist recently went to check out the latest US Department of Agriculture food tables, he found that some vegetables had extraordinarily low levels of vitamins. The explanation he received was that the nutrient drain should be put in context. It was explained that the 78% decrease in calcium content of corn was not significant because no one eats corn for calcium! Furthermore, he was told, the problem may not even exist at all. The apparent nutrient dips result from the testing procedures. For example, changes in the public’s perception of what the edible portion is may determine what parts have been analyzed over time. In other words, back when the old food tables were made up, people may have been eating the corncob, too, so they got more nutrients. So now you know why people need their vitamins!
Nutritional Supplements
Many chiropractors are contemplating whether or not they should offer vitamin and nutritional supplements to their patients. One thing is clear, whatever doctors think of it, your patients have already made up their minds!
Nutritional supplements are big business, and a significant proportion of the population is taking them. It’s estimated that about half of all Americans regularly use nutritional supplements not prescribed by their doctors. A quick trip to the local health food store will reveal tablets with every imaginable combination of nutrients, vitamins, herbs, homeopathic remedies, whole food products, neutraceuticals, and more, in countless doses and formulations. And it’s not just the health food store. These days, the local pharmacist and even the supermarket offer much the same spectacle. Vitamin companies spend millions of dollars in advertising hoping to convince the consumers to buy their brand. Catchy phrases and fancy buzzwords are used to entice, stimulate and often mislead the general public.
More doctors are selling health-related products and, for this reason, it is important that you select reputable nutritional supplement companies. Chose companies that use an FDA approved laboratory, conduct regular ingredient assays, and those that manufacture nutritional supplement formulas that make sense. A word of caution: Prior to dispensing nutritional supplements to your patients, you should check the scope of chiropractic practice in your state. The scope of practice varies from state to state when it comes to dispensing supplements. The chiropractic scope of practice in the state of New Jersey, for example, does not allow chiropractors to “sell, dispense or derive any financial benefit form the sale of vitamins, food products or nutritional supplements.” By contrast, the chiropractic scope of practice of the state of New York allows chiropractors to perform “nutritional counseling, including the dispensing of food concentrates, food extracts, vitamins, minerals, and other nutritional supplements.”
When prescribing supplements to your patients, be sure to perform a thorough drug and dietary history. Many supplements can produce unwanted side effects when taken in combination with prescription and over-the-counter drugs. For example, one popular herbal remedy, Saint John’s Wort, is now known to interfere with the action of a wide variety of prescription medications. To help keep you up to date about the nutritional supplement market, the publishers of the Physicians’ Desk Reference recently released the PDR for Nutritional Supplements, which provides scientific analyses of the health benefits—or lack of—for hundreds of over-the-counter products ranging from vitamins to shark cartilage.
A good relationship with the supplement company’s sales representatives can also be very helpful. An effective sales representative will keep you informed of the latest advances in their product line and will also provide you with useful patient education materials. Some nutritional supplement companies provide physicians with nutritional surveys and assessments that are helpful in determining the supplementation needs of your patients. Others provide seminars with credentialed experts on a variety of nutrition-oriented topics. Those doctors who are considering adding nutritional supplements to their practice would do well to sharpen their clinical skills with continuing education courses on the subject. Those chiropractors who become passionate about the possibilities of nutrition can also complete a 300-hour course of studies toward a Diplomate through the American Board of Chiropractic Nutrition.
Chiropractic care does not exist in a vacuum. Good nutrition plays an integral role in the maintenance of optimal health. When properly researched, and effectively managed, advising your patients to include nutrition as part of their overall approach to wellness makes good sense. TAC
Dr. Mark Sanna is the CEO of Breakthrough Coaching, LLC, the leading resource for personal coaching to chiropractic and multidisciplinary practices throughout the country.

Thursday, January 24, 2008


A 20% reduction in oxygen blood levels may be caused by the aging process and normal breathing habits. Poor breathing robs energy and negatively affects mental alertness. Unless breathing is exercised, aging affects the respiratory system as follows:
Stiffness: The rib cage and surrounding muscles get stiff causing inhalation to become more difficult. Less elasticity and weak muscles leave stale air in the tissues of the lungs and prevents fresh oxygen from reaching the blood stream.
Rapid, Shallow Breathing: This type of breathing, often caused by poor posture and weak or stiff muscles, leads to poor oxygen supply, respiratory disease, sluggishness, or heart disease.

The following exercises are simple ways to deepen breathing and to cleanse the lungs. These exercises will also increase energy and decrease tension.
Lie flat on your back to get a proper sense of deep breathing. (Have some small pillows available to reduce strain by tucking them under the neck and knees. The natural course of breathing in that position will create a slight rise in the stomach upon inhaling and a slight fall upon exhaling.)
Place your hands palm down on your stomach at the base of the rib cage. (The lungs go that far down. What fills them deeper is the pushing down of the diaphragm. The diaphragm creates a suction which draws air into the lungs. the air is then expelled when the diaphragm pushes up. In this process, the life-giving oxygen fills the lungs and gets into the blood stream for distribution to the cells. Carbon dioxide is expelled from the blood into the about-to-be exhaled breath, thus cleansing the body and blood of waste products.) Lay the palms of your hands on your stomach just below the rib cage, middle fingers barely touching each other, and take a slow deep breath. (As the diaphragm pushes down, the stomach will slightly expand causing the fingertips to separate somewhat.
This movement indicates full use of the lungs, resulting in a truly deep breath rather than the "puffed chest" breath experienced by many as the greatest lung capacity. Chest breathing fills the middle and upper parts of the lungs. Belly breathing is the most efficient method. Infants and small children use only this method until the chest matures. The yoga breath or roll breathing combines belly and chest breathing.

1. Sit up straight. Exhale.
2. Inhale and, at the same time, relax the belly muscles. Feel as though the belly is filling with air.
3. After filling the belly, keep inhaling. Fill up the middle of your chest. Feel your chest and rib cage expand.
4. Hold the breath in for a moment, then begin to exhale as slowly as possible.
5. As the air is slowly let out, relax your chest and rib cage. Begin to pull your belly in to force out the remaining breath.
6. Close your eyes, and concentrate on your breathing.
7. Relax your face and mind.
8. Let everything go.
9. Practice about 5 minutes.

Follow the instructions for inhaling the COMPLETE BREATH (Steps 1-3 above). Now, as you begin to slowly exhale, make a HUM sound. Keep making that humming sound as long as possible. Pull your stomach muscles in, squeezing out a few more seconds of humming. Then relax. Practice for 2 to 3 minutes.

A very fine, short (though not shallow) breath exercise comes from the Chinese Tai Chi Chuan. Three short inhales are done through the nose without exhaling. On the first inhale, the arms are lifted from the sides straight out in front at shoulder height. On the second, the arms are opened out straight to the sides while still at shoulder height. And on the third, the arms
are lifted straight over the head. Then, on the exhale through the mouth, the arms are moved in an arc back down to the sides. Usually, ten or twelve breaths are sufficient and will not cause light headedness. If light headedness should occur, simply stop the exercise. This exercise also has the effect of really opening up people physically. In subtle ways, this exercise uses the body in leading the mind and spirit to greater openness with each other and the environment.
CAUTION !! Especially for older people: Never do panting or shallow breathing except while seated. Hyperventilation may occur. As long as one is seated, hyperventilation will not be a problem because, even if a brief blackout should occur, the body's automatic breathing apparatus will immediately take over.

Alzheimer Prevention

Brain Scans as PreventionRandall Neustaedter OMDIs it useful to know our predisposition to diseases or illness patterns? In Chinese medicine the patterns of illness, even the typing of personalities, can lead to an effective preventive herbal and acupuncture program that is individualized to each person's unique combination of symptoms and imbalance. A holistic approach to health should include prevention of predispositions. If a close family member had heart disease or breast cancer, then it is wise to closely monitor one's health for these problems, look for genetic markers of cancer, or watch for signs of cardiovascular inflammation (through tests for homocysteine and C-reactive protein) and begin a preventive program targeted to these problems. Programs that strengthen the immune system and antioxidant supplements will help prevent cancer. Folic acid, antioxidants, and omega-3 fats will help prevent heart disease. We can target these patterns with individualized plans of prevention.A new test shows promise of predicting Alzheimer's disease almost a decade before symptoms of the disease begin. Researchers have developed a brain scan-based computer program that quickly and accurately measures metabolic activity in a key region of the brain (hippocampus) affected in the early stages of Alzheimer's disease. Applying the program, they demonstrated that reductions in brain metabolism in healthy individuals were associated with the later development of the memory robbing disease. The hippocampus, a sea-horse shaped area of the brain associated with memory and learning, diminishes in size as Alzheimer's disease progresses from mild cognitive impairment to full-blown dementia. Here is what the primary researcher, Mony de Leon, said about the new test. "Right now, we can show with great accuracy who will develop Alzheimer's nine years in advance of symptoms, and our projections suggest we might be able to take that out as far as 15 years." "Our basic results will need to be replicated in other studies and expanded to include PET data from diverse patient groups," adds Dr. De Leon. "But we're confident this is a strong beginning, demonstrating accurate detection of early Alzheimer's disease. Now we have a better tool to examine disease progression, and we anticipate this might open some doors to prevention treatment strategies."I am not suggesting that everyone run out to get a computer-assisted PET scan of their brains, but this type of research does show that modern diagnostic tools can be used for early detection of subtle changes that can lead to prevention plans. Anyone with a family history of serious disease processes, especially those that are known to have a genetic component (diabetes, heart disease, autoimmune disease, Alzheimer's) would benefit from consulting a qualified holistic health care provider to develop an individualized prevention strategy. The number of nutritional supplements available to us can be a confusing morass of information overload. However, experts in nutrition and holistic practice can tailor a program to your needs that could just save your life.The results of the study were reported by researcher Lisa Mosconi (New York University School of Medicine) at the Alzheimer's Association International Conference on Prevention of Dementia.

Wednesday, January 16, 2008

Exercise, Weight Loss, Wellness

Jan 12, 2008
Playing hockey,
Strength, endurance, and proper nutrition are keys to vitality and staying young. Jack LaLanne claims people don't die of old age, they die of inactivity.

Physical activity improves health. A major cause of obesity and other chronic diseases is a lack of sufficient exercise.
What Happens When We Don’t Exercise

We can define fitness as the general capacity to adapt and respond favorably to physical effort. According to a study conducted by Dr. Steve Blair and associates in which 13,344 people were followed over an average of eight years, the death rate from all causes, regardless of age, for the least-fit group was 3.4 times higher for men and 4.6 times higher for women, than the most-fit.
What Happens When We Do Exercise

* Improved circulation, strength, endurance
* Increased metabolism
* Improved posture, balance and coordination
* Improved immune system
* Improved brain function
* Decreased risk of chronic diseases such as diabetes, heart disease and cancer
* Prevention or lowering of high blood pressure
* Increased bone mass which decreases risk of osteoporosis
* Better sleep
* Reduced back pain
* Relief of tension and stress
* Increased energy levels
* Less depression and anxiety
* Shorter recovery time after injury or illness
* Easier weight management


Perhaps the best motivation for making lifestyle changes comes from example. Jack LaLanne and his wife Elaine, are true living testimonies of the value of regular exercise and healthy lifestyle.

LaLanne, bodybuilder and fitness teacher ever since the 1930’s, turned 93 on September 26, 2007. Jack, who still exercises 2 hours every day, claims that people don’t die of old age, they die of inactivity.

In an interview a few years ago, LaLanne stated, “They have even taken people in their 90's and put them on a weight training program and doubled their strength and endurance.”

Claiming, “I drink 6 or seven glasses of water a day. I also drink vegetable juice. And I have at least 5 or 6 pieces of fresh fruit everyday and 10 raw vegetables,” the 93-year-old takes no prescription medications.

Lalanne has worked out since his teens and used to mark birthdays with unusual feats such as swimming 1½ miles, handcuffed, and pulling 70 boats carrying 70 people, at the age of 70.

When asked if his long, healthy life may be due to genetics, he informs that his father died at the age of 50 and his mother at the age of 62.

His wife, who is in her 80’s, does push-ups, chin-ups, golfing, water skiing, and swimming.
Getting Started

Considering all the benefits of exercise and what can happen when we don’t, it makes sense to incorporate some aerobics and weight lifting into each week. Remember it doesn’t have to be all or nothing. Starting slowly will reduce the risk of injury and increase the likelihood that you will persevere. Any effort will provide benefits. If you can walk only 100 feet, then walk 100 feet but do it regularly. Strength, endurance, and flexibility are built slowly. As LaLanne says, it’s not what you do once in awhile, it’s what you do every day.
Don’t Overdo

Overdoing is a common cause of failure in exercise programs. Probably, the best way to prevent excess fatigue and injury is to make sure you stay within your target heart rate and pay attention to your body. Signs of exercise intolerance include:

* Irregular heart rate
* Difficulty breathing
* Nausea
* Lightheadedness
* Headache
* Weakness or shakiness
* Cramps
* Pale skin
* Flushed skin
* Tightness in the chest
* If any of these occur, stop your exercise program and seek medical care.


Exercise is relatively safe for most apparently healthy people but the risk of exercise-induced abnormalities does exist. Before starting any exercise program, consult your physician.


Jack LaLanne website

Fitness and Wellness, Fourth Edition, by Werner W.K. Hoeger and Sharon A. Hoeger

Tuesday, January 15, 2008

Fruits: The Guide To Good Health

These objectives might stimulate you towards a fruit diet, weight loss, healthy diet, natural cure for obesity and weight control, healthy lifestyle, body cleansing! What more would you ask for? Why else would you have 5 to 9 fresh slices a day, organically grown as far as possible? Lets consider some facts:

1. Fruit mostly consists of water just like the human body does;
2. Fruit is one hundred percent cholesterol free;
3. Fruit leads to better memory;
4. Fruit has miraculous healing effects
5. Fruit has plenty of fiber
6. Fruit makes you feel better, naturally
7. Fruit is the most natural and tasty food

More often than not, fruit consists of water just like the human body. Just like 80% of our body is water is 80% of fruit. Come to think of it, it's logical for the human body to have foods that contain as much water as the body.

The nutrition that meets our requirements is fruit, hence there is no other food than fruit that contains on average 80% water. No doubt, vegetables contain a lot of water too and are therefore second best on our list.

Fruit is 100% bad-cholesterol free and there is no argument about this. Too much of cholesterol is bad for our bodies and fruit doesn't contain one bit cholesterol. On the other hand, animal products such as meat and dairy contain a lot of bad-cholesterol.

Besides, it is now proven that fruit stimulates the memory In case you did not know tit yet, fruit is the ultimate brain fuel. The way it works has yet to be discovered and a number of scientists are looking into it. But, we do know that if you have lots of fruit, your brains will be able to recall information faster and more easily.

The miraculous healing effects of fruit are doing the rounds nowadays. In fact, spectacular stories about folks that got cured from incurable diseases just abiding by a strict diet of raw fruits and/or vegetables are well known.

Then how about fibers? We all know now that a diet with lots of fibers helps against obesity, hypertension, and other things that increase the chance for a heart disease and cancers. The amount of fibers consumed could be an even more important factor than the amount of fat that people consume.

Finally, fruit is the most natural food. When you see a piece of fruit dangling from the branch of a tree it is telling you something: "Eat my fruits and help me spread my seeds." That is how nature works, humans eat fruits and vegetables and subsequently help plants spread.

Human beings use animals to work the land to grow the plants and trees that produce these vegetables and fruits. No wonder, fruit is the best human diet
A healthy diet should comprise a lot of freshly squeezed fruit juices, raw fruits and vegetables. Here are some tips:

1. It is a good start to eat and drink more fresh fruits;
2. It is very simple, before you know it you will be feeling so much better;
3. Always remember to eat fruit on an empty stomach, not after meals

Article Source:

Kevin Pederson manages websites on nutrition, diet and health. A nutritious and well balanced diet ensures well being and reduces the chance of numerous debilitating diseases such as cancer, diabetes, stroke, etc.

Wednesday, January 9, 2008

Top Ten Immune Busters...Courtesy of Prevention

These 10 habits can make your immune system shut down, so follow this advice and your body will thank you.

1. Junk the Junk Food

Combined with sedentary lives, a poor diet is estimated to kill between 310,000 and 580,000 Americans each year.

So, how bad is junk food for your immune system?

Experts have known for some time that when a person is malnourished, her immune system is weakened. When you restore the person to normal nutrition, her immune system improves, which is no surprise. But what they're just learning is that when you continue to improve nutrition beyond mere adequacy, the immune system continues to improve, even in healthy people.

One thing that a lot of junk food has in common is excess fat. Fats, especially polyunsaturated fats, tend to suppress the immune system. Cut your total fat intake to no more than 25% of daily calories.

Another bad component of junk food is excess sugar. Sugar inhibits phagocytosis, the process by which viruses and bacteria are engulfed and then literally chewed up by white blood cells.

2. Dodge Those PCBs

It takes just one exposure of less than one-millionth of a gram for immunotoxic contaminants such as polychlorinated biphenyls (PCBs), mercury, certain pesticides, and dioxin-like substances to disrupt the immune function of innocent wildlife. Since these chemicals can stay in the environment for decades, vulnerable wildlife species have no escape from their devastation. Moreover, not only do these toxins become more concentrated as they move their way up the food chain, they can also cause life-threatening autoimmune reactions--the immune system's inability to tell the difference between the body's own tissues and foreign invaders.

So, what does this have to do with your immune system? A lot. Evidence suggests that some of these same chemicals may be putting us at risk. A few examples: In Aberdeen, N.C.--home of the Aberdeen pesticides dump--scientists found that young adults were two times more likely than nonresidents to have shingles, a painful condition caused by a herpes virus. In another study, researchers found that chlordane, a termite-killing substance, caused weaker immune responses in people who had been exposed.

So what can you do? Reduce your exposure as much as possible to unnecessary toxins. Stay away from cigarette smoke, excess alcohol, and illicit drugs. Buy organic produce when possible. Rinse your fruits and vegetables thoroughly to remove pesticides. Switch to natural gardening methods and stay indoors or go away when your neighbors are using pesticides. Choose cleansers, paper goods, and other products that are made with less toxic materials. Read food labels vigilantly and avoid products that contain unnecessary chemicals.

3. Avoid Sleep Deprivation

Sleep deprivation has a powerfully detrimental effect on your immune system. The perfect example is college students who get sick after pulling all-nighters cramming for exams.

If you're tired when you wake up in the morning, you're not getting enough sleep, or maybe not enough quality sleep. Either way, your immunity is probably compromised. Poor sleep is associated with lower immune system function and reduced numbers of killer cells that fight germs. Killer cells are also the part of the immune system that combats cells that divide too rapidly, as they do in cancer. Lower their numbers and you may be at greater risk for illness.

Studies have shown that chronic sleep deprivation also contributes to heart disease, gastrointestinal problems, and other medical illnesses. One study on the effects of sleep deprivation showed that a group of men restricted to 4 to 6 hours of sleep per night experienced changes in hormone function and carbohydrate metabolism that mimic aging changes; the lack of sleep was making them older faster.

Sunday, January 6, 2008

Cold Sweat...Winter Exercise

5 Ways to Avoid the Winter Exercise Blues
By Kevin Gianni

So how are you supposed to stay in fantastic shape during the colder months of the year? Here are 5 little secrets that will keep you on track until it's shorts and t-shirt weather again!

1. Ice Skate!

During the winter it's usually to cold, to dark, or to dangerous to walk or run outside on the roads. Not to mention slippery. To get in a great workout and stay relatively warm (at least without the wind chill) ice skating is the way to go. Yes, you can go to a local pond and shovel off the snow to start a pickup game of hockey, but even better yet is to go to the local ice rink for a free skate.

A free skate is just a few hours where the rink opens up for the public. It is very reasonably priced (about $20 for two with skate rentals) and ice skating is a great workout! A few laps at a elevated pace will certainly get you sweating.

Haven't ice skated since high school? Don't worry, Ann and I went a month and a half ago for the first time in a long time and picked it up again just like riding a bike. But if you are worried, it doesn't hurt to get a pair of kneepads!

2. Wear Under Armour

If you're a trooper and need to be outside this thermal wear is the way to go. It's expensive, but it will keep you warm AND dry. The fabric is engineered to wick sweat away from your body. This means that you won't be soaked to the bone and freeze up on those cold days when you're working out hard.

Under Armour makes tops, bottoms, headgear, gloves, etc., so you can accessorize and wear them all under your workout clothes for maximum winter comfort!

3. Know Your Physical Limits

Yes, you could exercise outside all winter long, but there are some days when your health is more important than pushing it.

Have you ever gone outside on one of those days where the air is so cold to breathe in that you have a coughing fit right there on the spot?

Well if you have, or even if you haven't, your body is telling you something very important… the air is too cold for you to safely warm it up before it gets to your lungs. You should never exercise outside when the temperature is more than 80-90 degrees below your body temperature. Your lungs will pay for it.

This is called exercise induced asthma (EIA) and its symptoms include wheezing, chest tightness, coughing, chest pain, shortness of breath and can lead to chronic asthma.

So if you think it's too cold, it probably is. Stay inside and see tips #4 and 5!

4. Learn a Bodyweight Exercise Routine

A bodyweight routine is a series of exercises that need no equipment and that you can do in your own home. There are many types of bodyweight routines... yoga, pilates, yoglaties, aerobics, etc. These routines will get you in great shape in the privacy and warmth of your own home.

When you are doing these routines, you must be sure that you get a cardiovascular workout as well as a stretching and strengthening workout. If you can't go outside and get your heart rate up, then you have to do it inside. This requires a little more creativity!

Repetitions of squats, bear squats, upward dog-downward dog, jumping jacks, etc can serve as a fantastic cardiovascular and strengthening workout that covers all fitness bases. To find out more about bodyweight routines, visit our website and take a look at our "Lifestyle Fitness Points System." In this program you will find all the exercises, I've mentioned above, plus 10 routines you can start using right away no matter what your level of fitness is!

5. Start Your Own Personal Gym

Now's the time to think about getting a treadmill or elliptical machine... or maybe even that Bowflex you were looking at a year ago. Having your own equipment and knowing how to use it will keep you motivated and help you stay on track.

You'll never have the "I don't have time to go to the gym" excuse anymore. The gym will be right there waiting for you. Talk about convenience!

Shop around and you'll be rewarded with the best deals!

Dangers of Antibiotic Overuse

Every year, your family probably faces its share of colds, sore throats, and flus. When you bring your child to the doctor for these illnesses, do you automatically expect a prescription for antibiotics?

Many parents do. And they're surprised, maybe even angry, if they leave the doctor's office empty-handed - after all, what parent doesn't want their kid to get well as quickly as possible? But your child's doctor could be doing you and your child a favor by not reaching for the prescription pad.

How Do Antibiotics Work?
Antibiotics, first used in the 1940s, are certainly one of the great advances in medicine. But overprescribing them has resulted in the development of bacteria that don't respond to antibiotics that may have worked in the past. Plus, a child who takes antibiotics when it isn't necessary runs the unnecessary risk of adverse reactions, such as stomach upset and diarrhea.

To understand how antibiotics work, you have to understand the two types of germs that can make your child sick: bacteria and viruses. Although certain bacteria and viruses cause diseases with similar symptoms, the ways these two organisms multiply and spread illness are actually quite different.

Bacteria are living organisms existing as single cells. Bacteria are everywhere and most don't cause any harm, and in some cases may be beneficial. Lactobacillus, for example, live in the intestine and help digest food. But some bacteria are harmful and can cause illness by invading the human body, multiplying, and interfering with normal bodily processes. Antibiotics are effective against bacteria because they work to kill these living organisms by stopping their growth and reproduction.
Viruses, on the other hand, are not alive and cannot exist on their own - they are particles containing genetic material wrapped in a protein coat. Viruses "live," grow, and reproduce only after they've invaded other living cells. Some viruses may be fought off by the body's own immune system before they cause illness, but others (colds, flu, and chicken pox, for example) must simply run their course. Viruses do not respond to antibiotics at all.
Why It's Harmful to Overuse Them
Taking antibiotics for colds and other viral illnesses not only won't work, but it also has a dangerous side effect: over time, this practice helps create bacteria that have become more of a challenge to kill. Frequent and inappropriate use of antibiotics selects for strains of bacteria that can resist treatment. This is called bacterial resistance. These resistant bacteria require higher doses of medicine or stronger antibiotics to treat. Doctors have even found bacteria that are resistant to some of the most powerful antibiotics available today.

Antibiotic resistance is a widespread problem, and one that the U.S. Centers for Disease Control and Prevention calls "one of the world's most pressing public health problems." Bacteria that were once highly responsive to antibiotics have become increasingly resistant. Among those that are becoming harder to treat are pneumococcal infections (which cause pneumonia, ear infections, sinus infections, and meningitis), skin infections, and tuberculosis.

Taking Antibiotics Safely
So what should you do when your child gets sick? To minimize the risk of bacterial resistance, keep the following tips in mind.

Treat only bacterial infections. Seek advice and ask questions.
Letting milder illnesses (especially those thought to be caused by viruses) run their course to avoid the development of drug-resistant germs may be a good idea - but it's still best to leave what constitutes a "mild illness" up to your child's doctor. Even if your child's symptoms don't worsen, but continue to linger, be on the safe side and have him or her checked out. At the office, ask questions about whether your child's illness is bacterial or viral, and discuss the risks and benefits of antibiotics. If it's a virus, don't pressure your doctor to prescribe anyway. Ask your doctor about ways to treat symptoms.
Use antibiotics as prescribed.
Don't save antibiotics for next time.
Never use another person's prescription.
Ask your child's doctor about ways to treat the symptoms that are making your child uncomfortable, such as a stuffy nose or scratchy throat, without the use of antibiotics. The key to building a good relationship with your child's doctor is open communication, so work together toward that goal.

Use the medication properly. Antibiotics are only effective if taken for the full amount of time prescribed by the doctor - and they take time to kick in, too, so don't expect your child to feel better after taking the first dose. Most children take 1 to 2 days to feel a lot better. Similarly, don't let your child take antibiotics longer than prescribed.

And most important, never use antibiotics that have been lying around your home. Never take antibiotics that were prescribed for another family member, either - doses for children vary, and if your child did have an illness requiring antibiotics, you'd want to make sure you were treating it correctly. Saving antibiotics "for the next time" is a bad idea, too. Any remaining antibiotic should be thrown out as soon as your child has taken his or her full course of medication.

Help fight antibiotic resistance by taking simple steps to prevent the spread of infections. Encourage hand washing, make sure your child is up to date on immunizations, and keep your child out of school when sick.

Doctors are aware of increasing antibiotic resistance and are trying to solve the problem. New antibiotics may be on the horizon, but for now antibiotics need to be prescribed and used appropriately.

Reviewed by: Mary L. Gavin, MD
Date reviewed: July 2005

Natural cures for the common cold?

February 13, 2001
Web posted at: 3:37 PM EST (2037 GMT)

From Rhonda Rowland
CNN Medical Correspondent

(CNN) -- We've all felt the symptoms: sniffling, sneezing, coughing, congestion.

The average American suffers two to six colds a year, and as yet, there's no known cure. Nevertheless, pharmacies and stores that sell alternative medicine therapies are stocked with products claiming to be natural remedies for the common cold.

Herbal industry experts say Americans spend about $400 million each year on cold treatments like zinc and echinacea. But natural remedies such as these are only loosely regulated by the Food and Drug Administration and are on the shelves despite conflicting evidence about whether they work.

Do you use natural remedies like echinacea or zinc when you have a cold?

Yes -- they help me get better faster
No -- they don't do anything for me
View Results

Devona Beard got hit with the cold bug on a Tuesday. "I came down with a headache, sniffles, nasal congestion, nasal drip and sneezing," she explained. She took zinc lozenges, and felt better within a few days.

"Friday the symptoms kind of subsided. I felt better by Friday evening," Beard said. By the following Monday, Beard said she felt cured.

Her doctor, Dr. Ananda Prasad of Wayne State University, published a study in the Annals of Internal Medicine that looked at zinc lozenges and the common cold in 48 patients.

"We showed that by giving zinc lozenges, the duration of the cold was almost 50 percent decreased and severity was also decreased," Prasad said.

Prasad's study is just one of at least 10 careful studies evaluating zinc lozenges for the common cold. Half the studies showed zinc shortens the duration of cold symptoms; the other half showed it did not.

"In spite of the fact that these studies have been repeated and that the designs have been modified in a way that has tried to make the studies more valid, we continue to see this disparity in the final results of the study," said Dr. Ron Turner, a noted cold remedy researcher at the Medical University of South Carolina.

Turner said he has studied the same types of zinc as other researchers, with very similar protocols, and found no benefit.

He has also studied another natural cold treatment, the herb echinacea. Although his work found no benefit in echinacea, Turner points out the herb still may be effective.

"It's important to realize," he explains, "that echinacea is not just one thing. There are three difference species of echinacea which are used as herbal medicines. The echinacea can be prepared in a variety of different ways... . So it's impossible to say, based on a single study, echinacea does or doesn't work."

A third popular cold treatment, a zinc nasal spray called Zicam, showed very promising results in a study of 213 patients published in ENT, the Ear, Nose and Throat journal. Symptoms were reduced by as much as 75 percent.

Turner, however, called the study design flawed and cautioned that such dramatic results must be replicated.

Some manufacturers of herbal products say word of mouth helps treatments like these sell. If a product works wonders for one patient, he or she may pass the word.

But the fact that a single patient gets better after taking a particular treatment doesn't prove it had any real effect. "Everybody gets better from the common cold," Turner noted, even if they go untreated.

Some patients may feel better because they believe the treatment will work -- a phenomenon known as the placebo effect that's been shown to be very powerful.

For cold sufferers seeking a more proven treatment there is hope on the horizon. Early results on two potential remedies show they shorten the length of a cold by a day or two. But because they are considered drugs and not natural remedies, the FDA will require strong evidence they are safe and effective before they can be sold.

Friday, January 4, 2008

Happy Hearts are Healthy Hearts

A happy heart just might be a healthier one as well, new research suggests.

NEW YORK (Reuters Health) -

In a study of nearly 3,000 healthy British adults, lead by Dr. Andrew Steptoe of University College London, found that those who reported upbeat moods had lower levels of cortisol -- a "stress" hormone that, when chronically elevated, may contribute to high blood pressure, abdominal obesity and dampened immune function, among other problems.

In the study, published in the American Journal of Epidemiology, women who reported more positive emotions had lower blood levels of two proteins that indicate widespread inflammation in the body. Chronic inflammation is believed to contribute to a range of ills over time, including heart disease and cancer.

Researchers have long noted that happier people tend to be in better health than those who are persistently stressed, hostile or pessimistic. But the reasons are still being studied.

One possibility is that happier people lead more healthful lifestyles, but not all studies have found this to be the case, explained Steptoe.

"We have therefore been searching for more direct biological links between positive states and health," he told Reuters Health.

The current findings, according to Steptoe, add to evidence that happiness and other positive emotions are "associated with biological responses that are health-protective."

The study, published in the American Journal, included 2,873 healthy men and women between the ages of 50 and 74. Over the course of one day, participants collected six samples of their saliva so that the researchers could measure their cortisol levels; after taking each sample, participants recorded their current mood -- the extent to which they felt "happy, excited or content."

On a separate day, the researchers measured participant's levels of C-reactive protein and interleukin 6, two markers of inflammation in the body.

They found that men and women who reported happier moods had lower average cortisol levels over the course of the day -- even when factors such as age, weight, smoking and income were taken into account.

Among women, but not men, positive emotions were also related to lower levels of C-reactive protein and interleukin 6. The reason for the sex difference is not clear, according to the researchers.

Steptoe said the findings on cortisol confirm the results of earlier, smaller studies; the results on C reactive protein and interleukin 6, however, are new.

"These findings suggest another biological process linking happiness with reduced biological vulnerability," he said.

But if happier people are healthier people, the more difficult question remains: How do you become happier?

"What we do know," Steptoe noted, "is that people's mood states are not just a matter of heredity, but depend on our social relationships and fulfillment in life."

"We need to help people to recognize the things that make them feel good and truly satisfied with their lives, so that they spend more time doing these things."

Wednesday, January 2, 2008

Colloidal Silver

News Article written by Marvin Robey: A Safe and Simple Treatment for Aids

The Herald of Provo Utah, February 2, 1992, ran an article on Pg. D1, in which a member of the administrative staff of Brigham Young University by the name of Daryl Tichy has been successfully experimenting with colloidal silver in the treatment of AIDS, along with warts and parvo virus in a dog. "Tichy said he had the material [colloidal silver] tested at two different labs; results showed the solution killed a variety of pathogens, including the HIV virus." Tichy then states, "I don't have a doubt in my mind." He says he has not been able to obtain funds to continue his research.

This should not be a surprise, considering what other researchers have been telling us. There is much more evidence to support Tichy's conclusion. Extensive evidence points to the fact that colloidal silver destroys all types of virii including the AIDS virus and greatly enhances the immune system in general. Colloidal Silver supports the T-cells in their fight against foreign organisms in the blood. It virtually forms a second immune system, actually protecting and defending the T-cells, as well as doing their work for them. It is strongly suggested by research scientists such as Dr. Gary Smith and others that silver ions are essential to the immune system.

In "Use of Colloids in Health and Disease", author Dr. Henry Crooks says colloidal silver is highly anti-viral. In laboratory tests he found that "all fungus, virii, bacterium, streptococcus, staphylococcus, and other pathogenic organisms are killed in three or four minutes. In fact, there is no microbe known that is not killed by colloidal silver in six minutes or less in a dilution as little as five parts per million." Dr. Crooks tells us there are no serious side effects whatsoever from high concentrations. Research scientist Dr. Gary Smith reports that he has noticed a correlation between low silver levels, sickness and immune deficiency. He found people who have low silver levels tend to be frequently sick and to have innumerable colds, flu's, fevers, and other illnesses. The research of Dr. Gary Smith would seem to support the belief that colloidal silver is an entirely natural healing agent.

HIV and AIDS are a two sided medical condition. First is the HIV virus, which attacks the immune system. Second are the main outward effects, the conditions resulting from the weakened immune system. Research evidence shows that Colloidal Silver is a two edged sword. It attacks the HIV virus directly and effectively, and then forms virtually its own immune system to ward off the various health problems the immune system has not been able to handle.

Parasites are being recognised more and more as a cause of failing health. Hulda Clark, Ph.D., N.D., author of "The Cure for All Cancers" and "The Cure for HIV and AIDS", tells us that neither cancer nor HIV can exist without parasites and that if we eliminate the parasites, the disease will be gone. Health Consciousness, Vol. 15, No. 4 says: "Parasites are also killed [by colloidal silver], as they have an egg-stage in their reproductive cycle, which is one celled and therefore killed in six minutes or less." In as much as there are many kinds of parasites, this may be inconclusive. However, tests have shown that mosquito larva are effectively killed by colloidal silver. It should be remembered that to rid oneself of parasites by killing the eggs or larvae means that one must continue the treatment until all of the adults die, probably of old age. More research is needed. But if the AIDS or Cancer and other conditions can be effectively treated with colloidal silver, then any effects on parasites is a free benefit.

In as much as AIDS is the result of a virtually destroyed immune system, it would be surprising to find that colloidal silver did not have a dramatic effect on AIDS. AIDS is a viral disease, and antibiotics seldom have any effect on any virus, but the colloidal silver ion is highly effective. The evidence strongly supports the theory that colloidal silver is highly effective against all strains of virus, curing even the common cold in one dose. Where many drugs on the market suppress certain symptoms of a cold, colloidal silver is said to kill off the virus that causes it to hang on. AIDS, like all other viral infections, is unaffected by antibiotics, which each kill off only a few strains of bacteria and none are effective against the virus, yeast's, or fungi. Yet, researchers are telling us that colloidal silver is highly effective against all of these.

One serious condition typical of AIDS is rapid ageing. Ageing is generally considered as due to a slowing down of the body's ability to replace worn out cells fast enough. This slowing down begins by the time of adulthood and continues into old age. In "Report: Colloidal Silver, Health Consciousness, Vol. 15, No. 4, it is stated that "Silver aids the developing foetus in growth, health, and eases the delivery and recovery." If colloidal silver aids the growth of a foetus so noticeably, will it reduce the ageing process? From the research of Dr. Becker, it would seem colloidal silver will produce the dedifferentiated cells necessary to prevent this slowdown of cell replacement. It is probable that the weakened immune system is incapable of producing the undifferentiated cells necessary to rebuild worn out cells. Colloidal silver produced the needed cells to make this possible. All of this is being discovered and rediscovered at the same time that disease bacterium are developing immunity to modern antibiotics.

Furthermore, immunity to the antibiotics seems to be developing all over the world, even in isolated areas. The medical profession is alarmed. Can silver save us? Many authorities think so!