Today, Austin, a 31-year-old mother who lives in Los Angeles, is a vegetarian who eats organic foods. She’s also an avid exerciser, doing aerobic activities like biking, roller skating and surfing along with lifting weights at least five days a week.

“I know there are other benefits to exercise, but I also know that a lasting commitment to regular exercise is the best way to reduce my chance of developing breast cancer,” she says.

Austin is indeed correct. In fact, a study sponsored by the World Cancer Research Fund and the American Institute for Cancer Research found that exercising more, eating healthier and keeping weight in check could prevent as many as 38 percent of breast cancer cases in the United States.

Boosting the benefit
But for many women, the big questions are: How much exercise do you need to get and what type offers the best protection against breast cancer? Fortunately, recent research has provided some of those answers, even revealing what age you should ramp up your exercise regimen to maximize the protective benefits.

In one recent study from Medicine & Science in Sports & Exercise, researchers examined cardiovascular fitness in more than 14,000 women with no history of breast cancer. Overall, women who were moderately fit, meaning that they did moderate-intensity exercise like brisk walking 150 minutes per week or vigorous aerobic activity like jogging for 75 minutes each week, had a one-third lower risk of developing breast cancer.

Women who were highly fit, logging about twice that amount of activity, experienced a 55 percent reduction in risk.

“Regular physical activity may be beneficial through several biological mechanisms,” says Steven N. Blair, lead study author and professor of exercise science at the University of South Carolina in Columbia, S.C. That includes reduction in hormone levels, improvements in insulin, less fat and better immunity.

The value of getting moving also got a push from a major study last year in the journal Breast Cancer Research, which followed more than 30,000 women for 11 years.

Lean women who did vigorous activity several times a week over their lifetime — such as scrubbing floors, running, competitive tennis, aerobics, bicycling on hills and fast dancing — were 30 percent less likely to develop breast cancer than women who never got their heart pumping. The same effect wasn’t seen among overweight women, a puzzler for researchers, who say, no matter your weight, any activity is better than none.

“A sedentary lifestyle is a risk factor for breast cancer, even among women who aren’t overweight,” says Dr. Michael F. Leitzmann, a professor of epidemiology and preventive medicine at Regensburg University Medical Center in Regensburg, Germany.

That’s why the American Cancer Society recommends doing at least 30 minutes of moderate to vigorous physical activity five or more days a week. Of course, more is better, which is why the group says 45 to 60 minutes a day is preferable.

The group defines moderate activity as the equivalent of a brisk walk, including things like walking, bicycling and mowing the lawn. Vigorous activity, on the other hand, should cause deeper, faster breathing and sweating and might include jogging, playing tennis, jumping rope and even weight training.

Although there aren’t studies to show that strength training can reduce the risk of breast cancer, studies have found that strength training may help breast cancer survivors reduce the risk of side effects from breast cancer treatments, including lymphedema.

Never too late
Perhaps the best news from the latest research is it’s never too late to start exercising to lower your risk. That’s the message from a study presented at the American College of Sports Medicine’s annual meeting in May in which researchers asked more than 4,000 women to recall exercise patterns in four stages of their life: 10 to 15 years old, 15 to 30 years old, 30 to 50 years old, and over 50 years old.

Although exercising before the age of 30 didn’t alter the odds of developing breast cancer, women 30 years and older who exercised more than 60 minutes a week significantly cut their risk.

“Although we don’t know exactly why, exercise seems to have a protective effect for women in this age group,” says Lisa K. Sprod, study author and research assistant professor in the department of radiation oncology at the University of Rochester Medical Center in Rochester, N.Y. Overall reduction in body fat may play a role, she suggests.

The message, of course, is clear: If you want to reduce your risk of developing breast cancer, add exercise to your life, no matter what your age. And don’t get hung up on how much you’re doing. Just get out there and move, as some activity is always better than none.

As for Austin, her mission will continue, especially now that she’s a mother of an almost 3-year-old daughter. “I’m even more motivated to do everything I can to prevent breast cancer because I don’t want my daughter to grow up without me,” she says.

Karen Asp, a freelance journalist who specializes in fitness, health and nutrition, is a contributing editor for Woman’s Day and writes regularly for Self, Prevention, Real Simple, Women’s Health, Shape and Men’s Fitness.

Author: Karen Asp
Courtesy of MSNBC

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By Steven Reinberg
HealthDay Reporter

TUESDAY, July 14 (HealthDay News) — If fear of heart disease and diabetes isn’t enough reason to slim down, here’s another: Being overweight or obese can cause rapid deterioration of the cartilage in the knee, leading to osteoarthritis, researchers report.

Osteoarthritis usually progresses slowly, but some patients experience a more rapid progression. This is the first study to connect obesity with fast progression of the disease and cartilage loss.

The report is published in the August issue of Radiology.

The researchers recruited 336 patients from a major osteoarthritis study. All were overweight and at risk of osteoarthritis, but had minimal or no loss of cartilage in their knees, said the researchers, who were led by Dr. Frank W. Roemer, an adjunct associate professor at Boston University and co-director of the quantitative imaging center in the department of radiology at Boston University School of Medicine.

During 30 months of follow-up, 20.2 percent of the patients showed a slow loss of knee cartilage and 5.8 percent had rapid cartilage loss, the study found.

The main risk factors for cartilage loss were pre-existing cartilage damage, being overweight or obese, tears or other injury to the cartilage at the knee joint (meniscus), and severe lesions seen on an MRI. Other factors include inflammation of the membrane lining the joints and abnormal build-up of fluid in the joint, according to the report.

Being overweight was associated with rapid cartilage loss, Roemer’s team found. In fact, for every one-unit increase in body mass index, the chances of rapid cartilage loss increased 11 percent.

The association between obesity and rapid cartilage loss remained even after taking into account age, gender and ethnic background.

“It is a disease without treatment at present other than symptomatic — mostly pain therapy and surgical total joint replacement,” Roemer said.

“We know that weight loss is probably the most important factor to slow disease progression,” Roemer said. “Additional studies will have to show if other measures, such as vitamins or targeted treatment of bone marrow lesions, will help to slow progression,” he said.

“Osteoarthritis is the most common musculoskeletal disorder with major health and socioeconomic impact in our aging society,” added Roemer.

Dr. Sean Scully, a professor of orthopedics at the University of Miami Miller School of Medicine in Florida, agreed that the danger of developing osteoarthritis is another reason to control weight.

“Don’t let yourself get heavy,” Scully said. “This study shows a direct correlation — people who are heavy are the ones that are getting worse,” he said.

Keeping your weight down — through diet and exercise or weight-loss surgery — could prevent the need for knee-replacement surgery, he said.

SOURCES: Frank W. Roemer, M.D., adjunct associate professor, Boston University, co-director, quantitative imaging center, department of radiology, Boston University School of Medicine; Sean Scully, M.D., Ph.D., professor of orthopedics, University of Miami Miller School of Medicine, Fla.; August 2009, Radiology

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In my 20 years as a nutrition counselor, I’ve never had a client who knew the truth about energy bars. I didn’t worry much about that until recently when manufacturers started to expand their market beyond endurance athletes like marathoners to busy moms, baby boomers, and even kids. With virtually everyone becoming a potential customer, the industry is expected to rake in a billion dollars a year by 2008.

Before energy bars drain your wallet-many brands cost close to two bucks a pop-see how much you really know about them. Answer true or false to each of the following five statements. Then check if you knew the correct response; what you find out may surprise you.

1. The combination of ingredients in energy bars gives you more pep.

False. “Energy bars get their energy from calories, not magic ingredients,” says Nancy Clark, RD, a Brookline, Massachusetts, sports nutritionist and author of Nancy Clark’s Sports Nutrition Guidebook. In the science world, “energy” means the number of calories in food or exercise, not how you feel. So a high-energy food is a high-calorie food. Since there is no legal definition for “energy” on food labels, any product that provides calories can be called an energy food.

2. Energy bars are more nutritious than a banana.

False. Many energy bars are filled with lots of refined sugar, and some contain unhealthy saturated or trans fats. Choose energy bars made with wholesome ingredients like dried fruits and nuts, says Clark. The real plus to energy bars is their convenience, says Roberta Anding, RD, a Houston-based spokesperson for the American Dietetic Association. “You can pack them in advance and they won’t spoil or squish easily.”

3. A snack before your workout may help you lose weight.

True. The key to losing weight is having a calorie deficit by the end of the day. Pre-exercise eating helps you work out better, so you burn more calories and build more muscle. It can also prevent you from becoming so hungry that you overeat. But choosing the correct-size snack is essential. While marathoners need 200 to 300 calories-the amount found in a typical energy bar-those following the Curves workout require about a 100-calorie snack. “You’d just want to eat half a bar,” says Anding.

4. High-carb energy bars are better before exercise than high-protein ones.True. Carbohydrate is your body’s preferred pre-exercise fuel, says Clark. So as you wade through the bars, choose carbohydrate-based ones, especially the more natural bars that include whole grains and dried fruit instead of sugar alone. Exception: If you’re using the bar to replace a meal or as a snack when you’re not working out, higher-protein bars are fine and may even be more satiating. But not the protein-only bars.

5. Some energy bars contain little or no sugar.

False. Even if an energy bar doesn’t have refined sugar, it may contain sugar alcohols like maltitol, sorbitol, and lactitol. These ingredients cause gas, bloating, and cramping in some people.

Colleen Pierre, RD, is a nutrition consultant and fi tness enthusiast in Baltimore. She has also written for Prevention and Child magazines.

Courtesy, diane, the Curves magazine, Fall 2006

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Sometimes, all we need to do is make simple changes in order to get to a healthier weight or form healthy habits.

Take a look at this list and see if any of these suggested behaviors are a challenge for you. Hopefully awareness of the new behavior will bring about change.

At Home

• Avoid eating in front of the TV
• Do not read while eating
• Pre-portion food and put the box or package away
• Keep tempting foods out of the house, and keep healthy foods available and ready
• Focus on activities other than eating
• Brush your teeth after meals if feeling the desire to eat
• Use smaller plates and bowls
• Do not graze. Sit down to a real meal, and stop when you are full.

At the Grocery Store

• Do not go to the grocery store hungry
• Make a shopping list and stick to it
• Make most of your purchases from the perimeter of the store

At a Party

• Do not show up ravenous. Have a snack beforehand to tame your hunger.
• Do not eat standing up at parties or buffets
• Do not stand at the food table at parties
• Offer to bring a healthy food item to a party

Every Day

• Park your car far away from the destination
• Take the stairs instead of the elevator
• Keep a food and exercise diary

My change: I love celery, especially with peanut butter. But, I know that celery will rot in my fridge unless I clean and chop it as soon as I bring it home. If it is not convenient for me to grab for a snack, I just won?t. So, I like to keep raw vegetables ready and available for snacking so that I will make a good choice.

Courtesy of CurvesComplete.com

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The Curves Weight Management Plan is designed to give you permanent results without permanent dieting! The plan has three phases. Phases 1 and 2 are weight loss phases. You will use these two phases for a combined 30 days. After a combined 30 days of dieting with Phases 1 and 2 you will have a little break with Phase 3. The Phase 3 metabolic recovery period is 2-4 weeks.

You will follow this cycle until you reach your goal weight. When you reach your goal weight, it is Phase 3 for a lifetime of eating normally and healthfully.

Why 30 day cycle?

Focused weight loss is hard work. For most people, maintaining weight loss is even more difficult! This plan is designed to help you maintain weight as you progress. The Phase 3 break also allows your metabolism to recover. With a higher metabolism, you will continue to see success each month of dieting. Let?s take a closer look at each phase.
Basic Guidelines?Phase 1 7 days Phase 1 is the first week of dieting. You may choose to follow the higher protein or the higher carbohydrate version. Both versions consume 1200 calories from 3 meals and 2 snacks.
Basic Guidelines–Phase 2 23 days After you complete 7 days of Phase 1 you will move on to Phase 2 for 23 days or the remainder of the month. Phase 2 provides more calories to protect muscle tissue and metabolism as you continue to lose weight. Both versions consume 1500 calories from 3 meals and 2 snacks.

After a combined 30 days of dieting with Phases 1 and 2 you will have a little break with Phase 3.

Basic Guidelines–Phase 3 2-4 Weeks of Metabolic Recovery

Phase 3 has been clinically proven to boost metabolism while you maintain your current weight. During Phase 3 you will eat 2,000 to 2,500 Calories. The calorie level is up to you. During Phase 3 you will not allow yourself to gain more than 3 pounds. If you happen to gain 3 pounds you will reverse that weight gain with 2-3 days of Phase 1 to arrive back at your low weight.

The thought of increasing calories when you want to lose or maintain weight can be scary. Remember, Phase 3 involves dieting when you reach your high weight, so you will maintain your current weight with Phase 3 while you raise your metabolism.

Tips for Success:

? Eat free vegetables: In addition to your meals and snacks, you may have as many non starchy vegetables as you want. These vegetables are basically calorie free and they are loaded with good nutrition.

? Take a good multivitamin: When you are restricting your caloric intake, you?re also decreasing the opportunities to consume all of the vitamins and minerals you need. A multivitamin offers nutrition insurance to cover all of your basic nutrient needs.

? Drink water: Hydration is important to weight management. Drink 64 ounces of water each day. Unsweetened tea may also count toward your water intake.

? Walk: In addition to your Curves workouts, you should walk 30 minutes a day on most days. This extra effort will boost your metabolism and your results.

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The researchers estimate that if the average sodium intake fell to the recommended level of 2,300 mg per day, there would be 11 million fewer cases of high blood pressure each year. (Estimates are that about 70 million American adults have high blood pressure.)
Don’t pass the salt: If Americans were to cut their salt intake to recommended levels, they’d have far fewer cases of high blood pressure, and save billions of dollars in health care costs, a new study estimates.

Because high sodium intake can contribute to high blood pressure ? and its complications, including heart and kidney disease ? the Institute of Medicine recommends that adults consume no more than 2,300 milligrams of sodium per day. The average American, however, gets about 1,000 mg more than that, according to the authors of the study in the American Journal of Health Promotion.

In the new study, investigators at the non-profit research organization RAND calculated the potential health and financial benefits that could be reaped if Americans cut their average sodium intake to 2,300 mg.

The costs of treating high blood pressure and related heart disease and strokes would fall by $18 billion.

Cutting sodium consumption down to 1,500 mg, they say, could save $26 billion.

But while cutting down on sodium sounds simple, it is actually fairly difficult for individuals to do, the researchers write.

That’s because so much of the sodium Americans consume comes not from their own salt shakers, but from packaged foods and meals eaten out.

Given this, it makes sense to explore how cutting sodium from processed foods and restaurant menus would affect widespread sodium consumption, Palar told Reuters Health in an email.

“Reading labels is one solution to reducing the amount of sodium consumed via processed foods, but this solution isn’t available at most restaurants,” Palar said.

She also pointed out that while label reading is a good idea, it only does consumers good if there are readily available lower-sodium alternatives.

While achieving such sodium reductions may require changes in the food supply, consumers can help themselves now by paying closer attention to product labels, according to Palar.

That, she said, includes inspecting labels on ostensibly “healthy” foods ? which may be low in sugar, fat or calories, but still high in sodium.
Copyright 2009 Reuters.

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All those sets, all those reps, all those miles. Ah, you are truly building a strong, healthy and beautiful?brain. Brain!?!?

Well, yes. Although hitting the gym may not confer automatic admission to the Mensa Society, there is a growing body of evidence that indicates consistent exercises can prevent those mind and memory declines often associated with aging and perhaps even engender some improvements. For many of you, this may not be an issue of immediate concern, but any investments made now should pay dividends in the future.

?Exercise will not make you smarter, but it does appear to reduce the rate of cognitive decline and seems to be associated with some improvements on cognitive tests, such as learning,? said Carl. W. Cotman, Ph. D, of the Institute for Brain Aging and Dementia, Department of Neurobiology and Behavior, and the Department of Neurology at the University of California, Irvine.

Profound Positive Effects
Researchers from the University of Illinois have presented evidence gathered from a review of scientific literature to members of the American Psychological Association at the group?s annual meeting. In the paper, to be published in the Journal of Applied Physiology, researchers noted that the most profound positive effects of exercise were seen in the area know as ?executive control,? which includes such abilities as planning, scheduling, working memory, and multi-tasking. ?Interestingly, these are many of the processes that show substantial age-related decline,? researchers wrote.

In addition, ?the effects of fitness training were larger when programs of aerobic training were combined with stretch and flexibility training.

?Combinations of different treatment protocols may engender both more varied brain changes and serve to further reduce age-associated cardiovascular and muscular-skeletal disorders,? researchers noted.

Scientists initially believed that exercise enhanced brain function by maintaining and improving blood flow to that area. The Illinois researchers verified this somewhat, pointing to a study that showed people aged 62-70-years-old who continued to work and/or exercise demonstrated sustained levels of cerebral blood flow and superior performance on measures of cognition compared to a group of inactive retirees.

Crucial to Brain Health
While that may be true, more recent studies have indicated a positive effect of exercise on the production and release of certain chemicals that are crucial to brain health. Among the most recent findings:

1. Researchers now feel that exercise may improve the release of a chemical known as brain-derived neurotrophic factor (BNDF), which helps keep nerve cells healthy. Essentially, your brain cells are stacked lengthwise along pathways of your body. Each has an opening called the ?synapse,? over which nerve messages must negotiate. As we age, activity between the synapses decreases, causing connection problems that result in impaired activity. BNDF is thought to improve that transmission.
2. ?It has been well established that exercises increases BDNF levels in the hippocampus,? the Illinois researchers observed, ?and that aged brains are also responsive to exercise-induced BDNF expression in the hippocampus.? The hippocampus is a portion of the brain involved with the limbic system, a group of related nervous-system structures associated with emotions and feelings.
3. Another key player may be insulin-like growth factor-1 (IGF-1), which plays a key role in the growth and differentiation of neurons in the brain. IGF-1 levels have been observed to increase in both the brain and its periphery after exercise. In addition, IGF-1 may help in the creation of BDNF. And both may contribute to a controversial process called ?neurogenesis,? which is the creation of new brain cells. Although promising, research in this area is still in the early stages.

More Reasons to Move
Among the other specific findings of the Illinois research review:

1. People who exercised at least 15-30 minutes at a time, three times per week were less likely to suffer Alzheimer?s even if they had a genetic predisposition.
2. Adults who participated in a regular walking program performed better than sedentary controls on in a study that tested the able to focus and concentrate on a single object and ignore irrelevant distractions that surrounded it.
3. Older adults who participated in a regular aerobics program showed a significant increase in brain ?gray matter? volume as measured by magnetic imaging compared to controls who did not.
4. People who participated twice weekly in leisure time physical activity in middle age were shown to be at a reduced risk of dementia in later life.

?Although more intervention research is needed,? researchers concluded, ?it appears that the benefits of physical exercise or physical activities promotes brain and cognitive vitality well into older adulthood.?

Author: Frank Claps MEd, CSCS | More great articles like this are featured on CurvesComplete.com

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As Americans prepare to celebrate all matters of the heart this Valentine’s Day, physicians are encouraging adults to evaluate their cardiovascular health.

Despite advancements in treatment and an unprecedented understanding of the cause and prevention of heart disease, it continues to rank as the number one killer of American men and women today, according to a report published earlier this year by the American Heart Association.

In fact, the disease’s major risk factors – high cholesterol, high blood pressure, obesity, smoking and lack of physical fitness – can often be controlled, if not entirely reversed, by voluntary lifestyle changes.

Still, countless Americans, particularly women, fail to recognize the threat of heart disease and the life-saving advantages of working to understand and reduce personal risks.

According to a recent survey commissioned by the American Heart Association, less than half of all women reported having ever talked to their doctors about heart disease.

When dealing with a disease that offers few physical symptoms or warning signs, routine checkups and proactive heart health care are critical, said Dr. David Scheps, associate director of the University of Florida Division of Cardiovascular Medicine.

“Sudden death is the initial manifestation of the disease,” Scheps said. “Whatever anyone can do to understand or reduce their risks is helpful.”

In honor of “American Heart Month” we asked Scheps, a UF professor of medicine, to outline the latest in heart disease prevention and what you can start doing, today, to protect yourself.

Know your numbers

Lipid levels:

Cholesterol is a naturally occurring nutrient in the body that’s necessary for normal functioning and development. It’s comprised of lipids, the fatty substances in our blood and body tissues. Too much cholesterol, or not enough of the “good” type, HDL, can cause damage to the arteries that leads to heart attack and stroke.

As a result, it’s important to ask your physician for a lipid screen, a blood test that measures the cholesterol and triglycerides in the blood.

Blood pressure:

Blood pressure, or the force pushing blood against the walls of the arteries, is measured with two numbers, the systolic (active) and diastolic (at rest) pressure. While “normal” and “high” numbers vary depending on an individual’s needs, less than 120/80 is typically considered normal blood pressure. More than 140/90 is considered high blood pressure.

High blood pressure makes your heart pump harder and faster, which damages the arteries and can up your chances of cardiovascular disease.

Blood sugar:

A blood sugar test will help doctor’s determine if you have diabetes, a major risk factor for heart disease. Talk to your doctor about what levels are appropriate and which put you at greater risk.

Weight:

Carrying extra weight, especially around your midsection, puts you at risk for developing countless medical conditions, including heart disease and diabetes. Obesity and excess weight only compound stress on the arteries by contributing to elevated blood cholesterol and blood pressure.

To determine if you’re at a healthy weight or not, you should measure your body mass index, or BMI, a calculation of your total body fat in relation to height. According to the National Heart Lung and Blood Institute, a BMI of 30 or more is considered obese. A BMI of less than 25 contributes to the prevention of heart disease.

Life-saving lifestyle changes

Quit smoking:

Beyond the myriad of lung and breathing problems associated with smoking, the habit also significantly increases a person’s risk of heart disease. Nicotine can decrease oxygen to the heart, increase blood pressure, increase blood clotting and damage coronary arteries. Fortunately, the body can respond instantly to cessation.

According to the American Heart Association, after one year off cigarettes, the excess risk of coronary heart disease caused by smoking is reduced by half.

Increase activity:

According to the latest guidelines from the American Heart Association and American College of Sports Medicine, healthy adults, age 18 to 65, should be getting at least 30 minutes of moderate activity five days a week.

Physical fitness reduces the risk of heart disease by promoting blood flow and aiding in weight management, which helps maintain blood cholesterol and blood pressure.

Relax:

Medical research published this year shows that acute and chronic anxiety can significantly increase the risk of heart attack and stroke in adults.

Our bodies were designed to physically respond to psychological stress, Scheps said.

“It goes back to the primitive ‘fight or flight’ response, which allows us to perform better and more quickly when we need to,” he said. When stressed, the body releases substances like adrenaline that are designed to redirect your blood flow to vital organs. As a result, your heart rate and blood pressure elevates.

“Too much for too long damages the arteries,” he said. Prolonged stress can cause clotting which can lead to heart attack and stroke.

How you handle, or don’t handle, stress can influence the physical effects of stress on the body

For example, those who demonstrate traits of “clinical hostility” – general anger, mistrust and aggression when under stress – were found to have higher incidences of Coronary Artery Disease, according to a study published by Scheps in the Journal of the American Medical Association.

Those who suffer from clinical depression, a form of chronic stress, also have an increased risk of cardiac events, Scheps said.

Courtesy of Vanessa Garcia of the Gainesville Sun

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