Sunday, March 30, 2014
Your risk for dementia is related to the glucose level in your blood.
More and more research is documenting how the risk for dementia is affected by the level of glucose in the blood. The reviewed study used 35,264 measurements of glucose levels and also 10,208 measurements of glycated hemoglobin from 2067 participants(Crane PK, et.al.,2013). Glycated hemoglobin is a measurement of long-term glucose control. The average follow up time was 6.8 years.
The results documented that higher glucose levels were related to higher risk for dementia even among people without diabetes. Other studies have shown that insulin resistance is related to dementia. When fasting glucose levels go up, it means that insulin sensitivity is decreasing.
It is vitally important for your memory that you stay insulin sensitive as you get older. Keeping your insulin sensitivity strong is also important to avoid other chronic conditions.
"The Special Effects" diet is a strategic plan that reveals how your food can keep you healthy.
Crane PK1, Walker R, Hubbard RA, Li G, Nathan DM, Zheng H, Haneuse S, Craft S, Montine TJ, Kahn SE, McCormick W, McCurry SM, Bowen JD, Larson EB Glucose levels and risk of dementia. N Engl J Med. 2013 Aug 8;369(6):540-8. doi: 10.1056/NEJMoa1215740.
Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.
Exercise: starting later in life still improves your chances of healthy aging
Is there any point to exercising if you are older? Don't make the mistake of believing that if you haven't exercised earlier in life, there’s no point in starting now!
The reviewed research investigated the odds of healthy aging. During the 8 year study, participants were defined as healthy if they did not develop major chronic disease, depressive symptoms, physical or cognitive impairment (Hamer M, et.al., 2014).
The conclusion is that significant health benefits were seen even among participants who became physically active relatively late in life.
What is surprising was that compared with inactive participants the ones that were moderate or vigorously active just once a week were healthier, although being active more than once a week was better.
Just get off your couch and start, or encourage your elders to begin.
Hamer M, Lavoie KL, Bacon SL. Br J Taking up physical activity in later life and healthy aging: the English longitudinal study of aging. Sports Med. 2014 Feb;48(3):239-43. doi: 10.1136/bjsports-2013-092993. Epub 2013 Nov 25.
Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.
Easy way to reduce the risk of fracture
Free radicals and oxidative stress may increase the risk of bone loss and muscle wasting. The reviewed research investigated if alpha tocopherol (vitamin E) intake would influence fracture risk since vitamin E is known to reduce free radical damage.
61.433 women and 1138 men were included in the study and the participants were followed for 19 years. (Michaelsson K, et.al.,2014).
The use of alpha tocopherol supplements were found to be associated with a reduced rate of both hip fractures and fractures in general for both men and women. The men were affected to an even greater degree than women.
When taking vitamin E it is recommended to use a formula which contains the different forms of vitamin E and not only alpha tocopherol even if that is the most common form found in supplements.
Michaëlsson K, Wolk A, Byberg L, Arnlöv J, Melhus H. Intake and serum concentrations of α-tocopherol in relation to fractures in elderly women and men: 2 cohort studies. Am J Clin Nutr. 2014 Jan;99(1):107-14. doi: 10.3945/ajcn.113.064691. Epub 2013 Nov 13.
Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.
Speed up - and reduce your risk for weight gain!
Here is more interesting proof that it not necessary to spend a lot of time exercising to get benefits, as long as it is done a certain way (Fan JX,et.al.,2013).
The participants were 4511 adults aged 18-64 years. Body mass index was measured and accelerometers were used for measurements. The participants were divided into groups:
Higher intensity long duration walking, 10 minutes or more per day
Higher intensity short duration walking 10 minutes or less per day
Lower intensity long duration walking, 10 minutes or more per day
Lower intensity short duration walking, 10 minutes or less per day
Results showed that both high intensity long and high intensity short duration activities correlated to lower body mass index or lower risk for overweight, obesity.
The researcher stated that higher intensity physical activity of less than 10 minutes per day is highly beneficial for weight gain prevention.
The lower intensity activity did not make much difference.
Fan JX, Brown BB, Hanson H, Kowaleski-Jones L, Smith KR, Zick CD Moderate to vigorous physical activity and weight outcomes: does every minute count? Am J Health Promot. 2013 Sep-Oct;28(1):41-9. doi: 10.4278/ajhp.120606-QUAL-286. Epub 2013 Mar 4.
Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.
Wednesday, January 29, 2014
Not all exercise burns fat equally.
Have you accepted this truism: that the more physically active you are, the less likely you are to gain weight? Here is the catch: not all exercise is equally effective when it comes to burning fat. The good news is you don't have to exercise for several hours a day to make a difference.
The
reviewed research is very interesting and the results may surprise
you. Healthy young men were divided into three groups: one control
group did not exercise, one group did moderate intensity exercise at 50
percent Vo2peak for 60 minutes, and one group did high intensity
exercise, alternating 2 minutes at 90 percent Vo2peak with 2 minutes at
25 percent Vo2peak(Trombold JR, et.al.,2013). The energy expenditure
was the same for both exercise groups.
The
participants were provided a test meal the morning after the
exercises. Tests were performed fasting before the meal, and 2, 4, and 6
hours after the meal.
The
results showed that even if the participant had similar energy
expenditures the high intensity exercise was more effective in lowering
triglycerides after the meal. The high intensity was also more
effective in increasing fat oxidation which means the high intensity
exercise burned more fat.
Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.
Best fruits for lowering the risk of Type 2 Diabetes.
We all know that fruit is healthy, but there is evidence that not all fruit will provide the same benefits. The reviewed research compared how different fruits may reduce the risk for Type 2 Diabetes (Muraki I, et.al.,2013).
This was a large study that included a total of 151,209 women and 36,173 men for 3,464,641 person years of follow up.
The findings showed that specific whole fruits, particularly blueberries, grapes and apples are significantly associated with a lower risk of Type 2 Diabetes.
But don't forget: it is still true that consuming large amounts fruit juice is associated with a higher risk of Type 2 Diabetes.
This is yet another study indicating that too much sugar, even if it comes in the form of fruit juice, is not a good thing.
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.
Casual Soda Drinker? Don't go there!
Sugar
sweetened beverages have been associated with type 2 diabetes, obesity
and other health problems. The reviewed research specifically
investigated the relationship with sugar intake, sugar sweetened
beverages and endometrial cancer(Inoue-Choi M, et.al.,2013).
The
participants were 23,039 postmenopausal women. From 1986 to 2010, 506
cases of estrogen dependent endometrial cancers were identified.
When
compared with women who never drank sugar sweetened beverages, the
cancer risk was 78 percent higher for the women in the highest
quintile.
A higher risk for endometrial cancer was also found with higher sugar intake.
Sugar
and sweets are seriously a major health hazard increasing the risk for
many types of chronic conditions. You will reduce the risk for all of
these health hazards by changing the habit of consuming sugar and sugar
sweetened beverages.
References
Published with permission by Didrik Sopler, Ph.D., L.Ac : www.TissueRecovery.com
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.
Dr. Marsh has worked with and referrers patients to Dr. Sopler for co-management for years . . . He is quite simply San Diego's top functional medicine consultant.
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