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Category: Exercise

Published on Leave a comment on Simple Treatments May Work Best For Knee Arthritis Pain

Knee pain due to knee arthritis is something that many (most?) people complain about as they age. A recent study looking at what non-drug therapies helped people with knee pain found that some of the simplest treatments (knee braces, water-based therapy, exercise) worked best.

A review of 139 studies involving 9644 people and 12 therapeutic options (low level laser therapy, high intensity laser therapy, transcutaneous electrical nerve stimulation, interferential current, short wave diathermy, ultrasound, lateral wedged insole, knee brace, exercise, hydrotherapy (exercises done in warm water), kinesio taping and extracorporeal shock wave therapy) for knee arthritis was analyzed.

The researchers found that knee braces ranked highest overall for reducing pain, stiffness, and mobility problems. This was followed by water-based therapy was especially effective for pain, and regular exercise consistently improved both pain and physical movement. The high-tech approach of ultrasound was reported as the least effective, thus not recommended.

From Science Daily: Nearly 10,000 patients reveal what works best for knee arthritis pain relief

Knee braces, water therapy, and exercise may be among the most effective drug-free options for people with knee osteoarthritis, according to a large analysis published in the open-access journal PLOS One. The research was led by Yuan Luo of the First People's Hospital of Neijiang, China. ...continue reading "Simple Treatments May Work Best For Knee Arthritis Pain"

Published on Leave a comment on Sauna Sessions Boost Immune Cell Release Into Bloodstream
Finnish sauna Credit: Wikipedia

For years sauna lovers have been praising the health benefits of hot sauna sessions, with studies finding reduced risk of hypertension, sudden cardiac death, stroke, dementia, and a lower risk of a number of respiratory conditions. A study from Finland suggests why these benefits from sauna sessions occur.

Researchers in Finland found that one 30 minute session of sauna heat increases beneficial immune effects by releasing more infection-fighting white blood cells into the bloodstream - an "immune cell mobilization". This effect is temporary.

The participants (51 healthy males and females, average age 50 years) in the study were exposed to traditional Finnish sauna sessions - with dry air and a relatively high temperature. The sessions lasted 30 minutes, with a brief cold shower midway during the session to cool down. They could drink water during and after the sauna sessions.

Physical activity also results in a similar temporary release of white blood cells. This is considered beneficial.

From Science Daily: A single sauna session sends immune cells surging

A new Finnish study suggests that spending time in a sauna can temporarily move more white blood cells into the bloodstream. These immune cells help the body detect and respond to pathogens and disease. ...continue reading "Sauna Sessions Boost Immune Cell Release Into Bloodstream"

Published on Leave a comment on Large Study Finds Vitamin D and Calcium Supplements Do Not Prevent Fractures

Uh-oh, two popular supplements don't have the health benefits that many think. Millions take vitamin D or calcium (or both) for stronger bones. A large review of 69 studies found that taking calcium or vitamin D or both does not prevent fractures and falls in older adults.

Other studies have had similar results. Bottom line: Focus on eating well and getting enough exercise, especially resistance exercises and balance exercises.

From Science Daily: Millions take calcium and vitamin D for stronger bones. A major review finds little benefit

A comprehensive review published in The BMJ suggests that calcium supplements, vitamin D supplements, or taking both together provide little to no clinically meaningful benefit in preventing fractures or falls for most older adults. ...continue reading "Large Study Finds Vitamin D and Calcium Supplements Do Not Prevent Fractures"

Published on Leave a comment on Sitting Many Hours A Day Has Health Harms

We all know that there are lots of health benefits, such as better heart health, to being more physically active. In contrast, a recent study found health harm from sitting more during leisure time and increased risk of early death, especially from cardiovascular disease (heart disease).

The study found that physical activity could not overturn the effects of prolonged sitting (6 or more hours every day) during leisure time - but it did help. Best was sitting the least (less than 3 hours per day) and being the most active.

Those who both sat more (6 or more hours per day) and were less physically active were more likely to have an early death - 94% increase in women and 48% more likely for men (when compared to those who sat the least and were the most physically active).

Bottom line: Turn off the TV, put away the cell phone, and get up and move!

From Science Daily: More time spent sitting linked to higher risk of death; Risk found to be independent of physical activity level

A new study from American Cancer Society researchers finds it's not just how much physical activity you get, but how much time you spend sitting that can affect your risk of death. Researchers say time spent sitting was independently associated with total mortality, regardless of physical activity level. They conclude that public health messages should promote both being physically active and reducing time spent sitting. ...continue reading "Sitting Many Hours A Day Has Health Harms"

Published on Leave a comment on Physical Activity Slows Down Kidney Function Decline That Occurs With Aging
MALE URINARY SYSTEM Credit: Wikipedia

Chronic kidney disease (CKD) is a growing problem globally, especially in aging populations. As people age, their kidney function declines - and this is a normal part of aging. A recent study found that physical activity slows this kidney function decline.

The study followed healthy individuals (aged 50 to 64 years at the start), who had varying physical activity levels, over an 11 year period. The researchers found that there is a dose response effect from physical activity - more active persons had a slower annual kidney function decline, as well as a much lower risk of accelerated kidney function decline.

The slowest level of kidney decline was in persons who were physically active almost every day (at least 5 days a week) and who engaged in more intense exercise. Note that physical activity is not just doing exercises - it's physical activity of all sorts. Yes, walking counts.

The researchers viewed physical activity as having reno-protective effects - in both the general population and in persons with CKD. This is because it lowers the risk of developing CKD, but it also slows kidney function decline. By the way, other studies have also found physical activity or exercise beneficial in slowing down the kidney function decline that occurs with aging.

From Medscape: Physical Activity May Slow Kidney Function Decline

Increased physical activity was associated with a substantially lower risk for kidney function decline, with the strongest effects seen with higher frequencies and intensities of activity, according to a new longitudinal study. ...continue reading "Physical Activity Slows Down Kidney Function Decline That Occurs With Aging"

Published on Leave a comment on Preventing Diabetes With A Mediterranean Diet and Increased Physical Activity

There has been lots of research in the past decade over the benefits of eating a diet rich in fruits, vegetables, whole grains, nuts, and legumes, especially a Mediterranean style diet. Health benefits include lowering chronic inflammation and a lower incidence of a number of chronic diseases, including type 2 diabetes.

A recent study conducted in Spain added a twist to this. The researchers found that eating a lower calorie Mediterranean diet and increased levels of physical activity, resulted in a 31% reduction in the development of type 2 diabetes, as well as a greater weight loss and reduction of their waist size. The comparison group were persons who ate a Mediterranean diet, but without lowering their calorie intake or increasing physical activity over the 6 years of the study.

The subjects in this study were 4756 overweight or obese adults with metabolic syndrome, but without prior cardiovascular disease or diabetes - thus a group that was at high risk for developing type 2 diabetes. The calorie reduction goal was to eat about 600 fewer calories per day.

Excerpts from Science Daily: Scientists found a smarter Mediterranean diet that cuts diabetes risk by 31%

Eating a Mediterranean-style diet with fewer calories, adding moderate physical activity, and receiving professional guidance for weight management can lower the risk of developing type 2 diabetes by 31%. That is the key finding of PREDIMED-Plus, a large clinical trial led in Spain by the University of Navarra together with more than 200 researchers from 22 universities, hospitals, and research institutes. The project was carried out in over 100 primary care centers within Spain's National Health System. ...continue reading "Preventing Diabetes With A Mediterranean Diet and Increased Physical Activity"

Published on Leave a comment on Lifestyle Changes That Benefit the Aging Brain

As people age, they frequently start wondering what they can do to prevent memory and thinking problems, and especially dementia. The good news is that several large studies found that there are a number of lifestyle changes that one can do to have a healthier (memory! thinking!) brain in later years. Even if you are already in your 60s and 70s.

The evidence points to diet (e.g., Mediterranean style diet, ), exercise, and socializing being all important for brain health. In fact, it can result in keeping brains several years "younger" than in those with unhealthy lifestyles. Also, studies find that challenging your brain by learning something new, such as learning a new language or musical instrument or online cognitive training, is beneficial for the brain.

Adopting a lifestyle that promotes brain health is so very important, because it is NORMAL that as we age, there are brain changes, including brain shrinkage (volume of the brain). Therefore you want to slow down or delay these age related changes as much as possible. Researchers feel that adopting these lifestyle changes are so effective that they should be medically prescribed.

Excerpts from NPR: Trying to keep your brain young? A big new study finds these lifestyle changes help

Scientists have unveiled the strongest evidence yet that a combination of diet, exercise and brain training can improve thinking and memory in older Americans.

A study of more than 2,100 sedentary people in their 60s and 70s found that those who spent two years on the intensive regimen not only improved their mental abilities but appeared to reduce the usual declines associated with aging. ...continue reading "Lifestyle Changes That Benefit the Aging Brain"

Published on Leave a comment on Exercise Is Beneficial In Cancer

Exercise helps fight cancer. Wow! What a headline. But is it true?

Researchers studied exercise, and its effect on gut microbes and the molecules they produce in response to the exercise. They found that certain gut microbes produce a metabolite (formate) that is increased with exercise and which boosts the potency of CD8 T cells in the immune system – which are key to fighting cancer. The initial tests were done in mice, but then the researchers took their results and applied them to humans with melanoma.

They found that in humans with melanoma, high levels of formate had longer progression-free survival (they live with the cancer, but it doesn't get worse). This is big news! Of course, further studies are ongoing.

Bottom line: Exercise is beneficial for all sorts of reasons, but one may be its effects on cancer. Studies find that exercise is known to help prevent cancer and suppress the growth of existing tumors.

From New Scientist: Exercise helps fight cancer – and we may finally know why

Exercise seems to help prevent cancer and reduce the growth of tumours, and that protective effect may be due to the way working out changes the gut microbiome. ...continue reading "Exercise Is Beneficial In Cancer"

Published on Leave a comment on Subtle Brain Changes From Heading Soccer Balls
Soccer ball Credit: Wikipedia

Many studies have discussed the short-term and long-term harm to the brain from both concussions and sub-concussions in athletes playing tackle football. But relatively little has been said about the possibility of similar harm from soccer. A recent study found that heading a soccer ball results in subtle brain changes, even when there isn't a concussion.

The well-done study of 15 adult male soccer players looked whether there are brain changes after a routine "heading" task (heading the ball 20 times in 20 minutes) and after a routine "kicking" task (the tasks were routine soccer exercises). Blood samples and MRIs of the brain were taken after each task, as well as cognitive function assessments.

There were subtle brain changes seen in the MRIs, as well as inflammatory markers present in the blood after the soccer heading task, but not after the kicking task. As the researchers concluded: "non-concussive impacts, specifically those administered in the form of a controlled SHT, can alter select markers of brain function, chemistry and microstructure in male soccer players." Additionally, "heading decreased tissue conductivity in 11 areas of white matter of the brain".

The big question is what does heading of soccer balls, many times over a lifetime, do to the brain? Increased rates of dementia?

Bottom line: Heading soccer balls, even when done as part of soccer practice, causes subtle changes in certain areas of the brain. Be cautious!

From Medical Xpress: Heading soccer balls can cause changes in the brain even without concussion or symptoms

Heading a soccer ball alters the brain, new research spearheaded by the University of Sydney has found, despite having no immediate impact on cognition. ...continue reading "Subtle Brain Changes From Heading Soccer Balls"

Published on Leave a comment on Exercise, Insulin, and the Brain

Studies find that exercise or physical activity improves the functioning of the brain, including memory and overall cognition. In a recent study, almost two weeks of exercise by older adults improved brain insulin signaling - that is, it improved the abilities of insulin to act on the brain by increasing "neuronal extracellular vesicles".

The study found these beneficial effects on a group of sedentary adults (average age 60) with prediabetes, who are at higher risk for Alzheimer's disease and dementia.

The participants exercised twelve times (60 minutes per day) by using a stationary bicycle (cycle ergometry exercise) over a 13 day period. So quick and simple, but it resulted in health benefits for the brain.

From Science Daily: Exercise improves brain function, possibly reducing dementia risk

A study led by scientists at Rutgers University-New Brunswick has shown that specialized cells involved in how the body responds to insulin are activated in the brain after exercise, suggesting that physical activity may directly improve brain function. ...continue reading "Exercise, Insulin, and the Brain"