January 12, 2009 - In this Issue

Three Articles on Exercise
by Terry Grossman, MD & Diane Henry, PT

We know how important exercise is for our health and the following three articles show that regular exercise can decrease your risk of cancer, keep your brain healthy and can help self esteem.

1) Exercise Decreases Cancer Risk – but you need to get Enough Sleep

A recent study reported at a meeting of the American Association for Cancer Research found that regular exercise can reduce a woman's risk of cancer, but that the benefits are erased if she gets too little sleep. A study involving almost 6,000 women in Maryland confirmed the results of previous studies that have shown that people who exercise regularly are less likely to develop cancer. Previous research has shown that people who exercise regularly have decreased risk of breast, colon and other types of cancer. It is thought that exercise exerts effects on an individual’s hormone levels, immune function and body weight, which plays important roles.

But the researchers in this study also found that sleep appeared to play a key role in cancer risk. Women who slept less than seven hours a night had a 47 percent higher risk of cancer than those who got more sleep even among women who exercised regularly. James McClain of the National Cancer Institute, part of the U.S. government's National Institutes of Health, led the study, felt that the reason getting too little sleep may increase cancer susceptibility remains unclear. Yet, it is well known that deep sleep is associated with normalization of melatonin levels in the brain and melatonin possesses important immune-modulating effects. The U.S. Centers for Disease Control and Prevention has declared sleep loss to be an under-recognized public health problem and says that the numbers of adults sleeping six hours or less a night has been increasing since1985.

Chronic sleep deprivation has also been associated with numerous medical problems including obesity, diabetes, high blood pressure, stroke, cardiovascular disease, and depression.

Terry Grossman, M.D.

2) Exercise Prevents Age-related Brain Decline

Regular exercise increases blood flow in the brain and helps to prevent age-related brain changes according to researchers from the University of North Carolina.

Dr. J. K. Smith and colleagues compared brain scans of 12 healthy people between 60 and 76 years of age. Half of the participants exercised regularly - for at least three hours each week for the previous ten years, while the other half did not exercise regularly (less than 1 hour each week) and led a sedentary lifestyle. Brain scans showed that the sedentary individuals had fewer small blood vessels in the brain, and that the blood flow through the brain was irregular in regions. The physically active people, on the other hand, had more small blood vessels and improved blood flow.

According to Feraz Rahman, M.S., who presented the findings at the annual meeting of the Radiological Society of North America. "Other studies have shown that exercise prevents cognitive decline in the elderly. The blood vessel and flow differences may be one reason."

For more information: http://www.consumeraffairs.com/news04/2008/12/age_exercise_brain.html

Terry Grossman, M.D.

3) Exercise and Self Esteem

Of the many rewards achieved from exercise, one benefit may be over looked. Exercise greatly enhances your self esteem and mental outlook! Self esteem is a critical component of any program aimed at self improvement. A close relationship has been established between low self esteem and problems such as overeating and lack of exercise. The majority of people who suffer from low self esteem are the ones who stand to benefit the most from exercise. Self esteem appears to be the “make or break” factor when it comes to exercise adherence. In fact, a recent study showed high self esteem alone boosted exercise adherence by 139% over the course of a year.

It is never too late to start a workout program to build your self image and improve self esteem. We all have sudden bursts of energy towards getting in shape that come and go. What is important is to maintain that energy and put it to use. It is important to maintain some form of physical exercise beyond just your daily activities. Doing so helps reduce anxiety and builds self esteem.

Endorphins, are short-lived chemicals produced during exercise that improve your mood and makes you feel good. Most people agree that even though they do not always look forward to a workout, they tend to feel much better after they do so.

Tips for Flexing Your Self Esteem Muscles

1. Stop comparing yourself to others – Use yourself as your benchmark, not others. By doing so, your self esteem will improve as your workout improves.

2. Avoid putting yourself down - Do not indulge in self criticisms. Low self esteem feeds on negative thought patterns.

3. Use positive affirmations - Tell yourself things like “I know I can do this, “It does not matter what others think,” “I will enjoy today’s workout.” Train yourself to think differently. By doing so, you feel good about yourself and you enjoy your workout.

4. Associate with positive and supportive people - Hanging out with encouraging people can do wonders in generating positive self worth. Surround yourself with people who want to see you succeed and it becomes fuel for you.

5. Take Action! Within each of us is the ability to change and grow. Taking action towards things you desire will help develop self esteem. Make decisions, not wish lists. Persevere, but don’t expect everything all at once.

6. Love Yourself - This is the most important tip. Acknowledge what you are doing for yourself, give yourself the credit you deserve and realize you likely have more talents than you had anticipated. Once the new you is exercising, you will soon realize that exercise makes you feel better about yourself and everything else.

Diane Henry, M.A., Director Fitness Programs, Grossman Wellness Center

Read more... Exercise Decreases Cancer Risk.....

 

Second Hand Smoke Even Worse Than We Thought
by Terry Grossman, MD

Second Hand Smoke Even Worse Than We Thought

A smoking ban took effect in Pueblo, Colorado beginning in 2003 when the city passed an ordinance making workplaces and public places smoke-free. Since that time the U.S. Centers for Disease Control and Prevention has followed hospitalizations for heart attacks there. They found that hospital admissions for heart attacks in Pueblo fell from 399 in the 18 months before the ban to 237 heart attack hospitalizations over the next year and a half - a decline of 41 percent.

Many areas of the United States and many foreign countries have gone smoke-free and it appears that the healthful effects of doing so are profound. CDC estimates that second hand smoke is the direct cause of 46,000 deaths from heart disease alone in the United States each year and also leads to many additional health problems such as worsened asthma, emphysema and chronic obstructive pulmonary disease.

The evidence is clear and the conclusion unambiguous. If individuals choose to risk the health consequences associated with regular exposure to tobacco smoke, they should be free to do so, but not at the risk of exposing their non-smoking family members, friends, coworkers or strangers. While we are strong believers in personal freedom, we also feel that smoking can no longer be tolerated in any public place.

Read more...

 

B12 Deficiency, The Hidden Epidemic?
by Lolita Hanks, Nurse Practitioner

A Zogby poll indicated that there were approximately 4.8 million vegetarians/vegans in the United States as of 2000. During the past few years that number has increased. Many of these people are at risk of vitamin B12 deficiency, a nutrient found only in animal products. In addition, many people suffer from undiagnosed food allergies, overuse of antibiotics, eating rushed meals (inadequate chewing) and chemical insults from the food supply as well as environmental toxins. All these assaults can contribute to an inflamed intestinal tract, known as leaky guy syndrome, which can also lead to poor absorption of critical nutrients such as vitamin B12.

An Oxford University study found that those who are low in B12 can have inflammation of their nervous system and are more likely to have smaller brains. The participants in the study did not have a documented B12 deficiency but, those with higher B12 levels were six times less likely to experience brain mass reduction.

B12 is utilized by the body for nerve cell activity and production of important compounds such as SAM-e. It may reduce risk of Alzheimer’s, heart disease and stroke and it helps in the reduction of elevated homocysteine (which if elevated is known to increase the risk for cardiovascular events).

B12 deficiency can manifest in a multitude of different symptoms such as: fatigue, tingling in feet/hands, cracks in mouth corners, memory loss, bleeding gums, depression, and/or balance problems. People at risk for B12 deficiency include multiple sclerosis, food allergies, suspected leaky guy, advanced age, gastric bypass, malabsorption, eating disorders, vegans/vegetarians, chronic fatigue, fibromyalgia, autoimmune disease, thyroid disease, pancreatitis and professional athletes. Also, those who have chronic drug/substance abuse issues and/or have a diet that is consists mainly of processed food.

Supplementation with B12 injections, Myer’s cocktail or sublingual tablets can be very helpful. You can have a test done to measure your B12 level and then work with one of the integrative practitioner at Grossman Wellness to address this critical deficiency.

 

Almost Effortless.... Winter Squash for Breakfast
by Karen Kurtak, L.Ac. Dipl.Ac

Being almost effortless to prepare, the winter squashes (pumpkin, acorn, butternut, etc) are a healthy, nourishing food that we can give ourselves for our morning meal. Throw it in the oven before your morning workout or before having a cup of green tea while reading your morning emails. It has an extremely low glycemic load per cup (4-8 depending on the type of squash) and its insulin load is lower than that of many protein sources. Its rich magnesium and potassium content make it perfect to neutralize the acidifying, mineral-leaching properties of the protein that our bodies thrive on. Combine squash with protein sources like nuts or an egg and you have a nicely balanced, anti-inflammatory meal.

Instructions for preparing butternut, acorn or pumpkin:

• Preheat oven to 375 degrees. If you have a convection setting, this is ideal.

• Cut squash in half or quarters and remove innards and seeds.

• Place desired amount face-down in a baking dish with about ½ inch or a little over 1 cm of water.

• Winter squash keeps well so save the uncooked portion in the refrigerator for the following day.

• Bake for 30-40 minutes or until easily penetrated with a fork.

Serving ideas:

Throw in a half pat of butter, a little sea salt and stevia, ¼ cup apple (4g sugar), and a handful of raw nuts which provide 6-7g protein. Pecans or almonds provide omega-9 oils. Walnuts provide more omega-3 oils. For an extra nine grams of protein, zinc and GLA add ¼ cup of raw pumpkin seeds.

 

Tip of the Month
by Diane Henry, Fitness Director

Remember oxygen is the key to life. How well one performs during period of exercise depends on their oxygen intake. The only way physical recuperation can be achieved is after oxygen has reached the blood stream. This is why it is so important to breathe properly while exercising. Always breathe through the nose and not through the mouth. Oxygen absorbed through the nose reaches the blood many times faster than air absorbed through the mouth, and this greatly reduces your recovery time.

 

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