Diet and Exercise Reduce Pain in Osteoarthritis
From the American College of Rheumatology (ACR) 2011 Annual Meeting: Abstract 722. Presented November 6, 2011.
November 7, 2011 (Chicago, Illinois) — Intensive diet and exercise can slash the amount of pain in older adults with osteoarthritis of the knees and improve function and walking speed, according to a study from researchers at Wake Forest University in Winston-Salem, North Carolina.
The 18-month Intensive Diet and Exercise for Arthritis (IDEA) trial was designed to evaluate the impact of intensive weight loss with or without exercise on disease progression. The results presented here at the American College of Rheumatology 2011 Annual Meeting are the first from the trial, and focus on pain and function only.
Investigators randomized 454 overweight and obese individuals (72% women), with a mean body mass index of 33.6 kg/m2 and an average age of 65.6 years, to 1 of 3 groups: intensive diet designed to achieve weight loss of 10% or more; moderate exercise only (two 15-minute walks and 20 minutes of weight training 3 times a week); or both. Participants met weekly for the first 6 months, and biweekly thereafter. Eighty-eight percent of participants completed the 18-month study.
At the end of the study, participants in the diet-only group lost an average of 9.5% of their baseline weight, and those in the exercise-only group lost an average of 2.2%. The combined diet/exercise group, however, lost an average of 11.4%. None of the participants regressed to baseline levels, even after 18 months.
Although all groups reported less pain at 6 months, the difference between groups was not significant. However, at 18 months, the combined diet/exercise group experienced a 51% reduction in pain, compared with 27% and 28% in the diet-only and exercise-only groups, respectively (P < .0004), said lead author Stephen P. Messier, PhD, director of the J.B. Snow Biomechanics Laboratory at Wake Forest University. Forty percent of those in the combined group rated their pain at 0 or 1 at 18 months, he said, compared with 20% in the exercise-only and diet-only groups.
In addition, participants in the diet/exercise group improved their functional status by 47%, compared with 30% in the diet-only group and 26% in the exercise-only group. The combination group also increased walking speed by 12%, compared with 10% and 6% in the diet-only and exercise-only groups, respectively (P = .004).
“Clearly, our cohort has reversed the trend of declining mobility that is seen in older adults,” Dr. Messier said. In fact, the combination group had a faster walking speed than healthy middle-aged women aged 40 to 62, and one equivalent to that of healthy middle-aged men, he said.
Eric L. Matteson, MD, chair of the Department of Rheumatology at the Mayo Clinic in Rochester, Minnesota, said that the most intriguing finding of the trial is that even patients who did not exercise experienced less pain.
“Both exercise and diet are a great way to improve pain and function,” he said, “but what was really unique in this study was the observation that patients who lost weight had less pain associated with just the weight loss, not even any exercise.” This could be the result of a lower load on the joints, he said, and might enable patients to postpone joint replacement surgery.
It is also possible that patients will be able to reduce the amount of pain medication they take if they lose weight, noted Dr. Messier, something his group hopes to show with additional analysis. “We are hoping from a public health standpoint that medication use goes down,” he said, “and we expect it will.”
The take-home message, he said, is that “clinicians can tell their patients that they will see marked improvement [in pain and function] in 6 months or less.” The fact that significant differences did not appear between the groups until 18 months, however, “underscores the need for long-term studies to detect clinically and statistically meaningful results.”
Dr. Messier and Dr. Matteson have disclosed no relevant financial relationships.
How Can Dark Chocolate Help You?
Dark chocolate may combat exercise-induced oxidative stress
Consuming flavonoid-rich dark chocolate prior to exercise may decrease the potential muscle damaging effects of oxidative stress, suggests a new study.
Dark chocolate containing 70% cocoa was associated with blunting oxidative stress after exercise, measured as a reduction in levels of a compound called F2-isoprostane, according to findings published in European Journal of Nutrition.
“We believe that the small effects observed here could be physiologically important, but arise from cocoa-induced metabolic changes leading to modulation of the major plasma constituents,” wrote scientists led by Glen Davison from Aberystwyth University in Wales.
“In addition, dark chocolate was effective at blunting the exercise-induced increase in plasma total antioxidant status observed in the other trials, providing support for the idea that the elevated total antioxidant status on the dark chocolate trial has physiological significance.”
Stress
Oxygen-breathing organisms naturally produce reactive oxygen species (ROS), which play an important role in a range of functions, including cell signalling. However, over production of these ROS from smoking, pollution, sunlight, high intensity exercise, or simply ageing, may overwhelm the body’s antioxidant defences and lead to oxidative stress.
Oxidative stress has been linked to an increased risk of various diseases including cancer, Alzheimer’s, and cardiovascular disease.
The researchers also noted that extended periods of exercise are also often used to model physical stress, and that this may be eased by consumption of a polyphenol-rich dark chocolate.
Choc-full of benefits?
According to their new findings, the effects were seen after only one 100 grams serving of the dark chocolate.
“It is possible, therefore, that greater blunting of oxidative stress responses would be observed with a different timing and/or quantity of dark chocolate ingestion, although this will require further investigation,” wrote the researchers.
The health benefits of polyphenols from cocoa have been gathering increasing column inches in the national media. To date studies have reported potential benefits for cardiovascular health, skin health, and even brain health.
The majority of science into the potential benefits of cocoa have revolved around cardiovascular benefits of the flavanols (also known as flavan-3-ols or catechins), and particularly the monomeric flavanol (-)epicatechin.
Study details
Davison and his co-workers recruited 14 healthy men to participate in their study. Volunteers were asked to consume 100 grams of dark chocolate, a control bar, or nothing. Two hours later they were required to cycle for 2.5 hours at 60 percent of the maximal oxygen uptake level.
Results showed that intake of the dark chocolate resulted in an increase in antioxidant status before the cycling, and reduced levels of F2-isoprostane one hour after the cycling had finished, compared with the control bar.
Insulin levels were also increased before the trial and after cycling for men who consumed the dark chocolate and this was associated with a “better maintenance of plasma glucose concentration”, added the scientists.
On the other hand, there were no changes in markers of immune response, which is known to be affected by rigorous exercise.
“These results with acute dark chocolate consumption are similar to those observed following 2 weeks of daily dark chocolate ingestion,” wrote the researchers.
The other scientists were affiliated with Loughborough University and the University of Newcastle in the UK, and the Nestle Research Center in Lausanne, Switzerland. The study was funded by the Nestle Research Center.
Source: European Journal of Nutrition
“The effect of acute pre-exercise dark chocolate consumption on plasma antioxidant status, oxidative stress and immunoendocrine responses to prolonged exercise”
Authors: G. Davison, R. Callister, G. Williamson, K.A. Cooper, M. Gleeson
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Cocoa Flavonoid Formulas Offer Support Ranging from Natural Mental Health to Endurance Training
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Ear Infections, Taste Disorder & Obesity in Children
Filed under: A Message from the Doctor, Caring for Your Children
Ever Met a Child Without a Taste For Candy?
Nearly 10% of children tested were found to be unable to identify “sweet.”
In a recent study, almost one in 10 children were unable to taste their food properly. Taste disorders such as this are known to lead to diet changes and could play a role in obesity.
David Laing at the University of New South Wales in Sydney, Australia, and colleagues tested the taste buds of 432 children aged 8 to 12. Each was asked to drink a series of water-based drinks containing either sugar, salt, citric acid or bitter quinine hydrochloride. After each drink the children were asked to point to one of three photographs that they thought best described the taste. One photograph showed a food object with the correct taste and one showed food with the incorrect taste. The third photograph always showed a glass of water in case the children found the drink tasteless.
The experiment was repeated for five different concentrations of each flavored drink, making a total of 40 drinks. These were given to the children in a random order. Between drinks they rinsed their mouth with water.
A child is considered to have a taste disorder if they cannot point to the photograph that correctly relates to the taste in at least three of the five different concentrations of that particular flavor.
Surprisingly, 41 children – 9.5 per cent – met this criterion, with almost two-thirds of those children unable to identify a sweet taste.
Taste disorders can be caused by a variety of diseases including Bell’s palsy, renal failure and diabetes. But Laing suspects that chronic middle-ear infections may be responsible for the children’s disorders.
From ear to brain
Seung Geun Yeo at the Kyung Hee University in Seoul, South Korea, found a strong association in 42 children between chronic middle-ear infections and difficulty identifying sweet and salty tastes.
A major nerve involved in tasting, called the chorda tympani, passes through the middle ear en route to the brainstem. Inflammatory proteins, viruses and bacteria from the infection can “chew up the nerve” and deteriorate taste sensations, says Laing.
In his study, Indigenous Australian children, who are particularly susceptible to ear infections, were also more likely to have taste disorders than non-Indigenous kids.
“Given the age of the children, it is likely that for many their taste loss is permanent,” says Laing.
No taste for exercise
The disorder may partly explain the rise of childhood obesity. The South Korean study found that children with taste disorders were heavier than those without. According to Laing, losing a taste sensation would “dramatically” change the taste of many foods, possibly leading to dietary switches. For example, children who could not appreciate a sweet taste may move to a high-salt diet.
The loss of taste sensations and childhood obesity is “a reasonable link”, says Beverly Mühlhäusler at the University of Adelaide, South Australia. While high-fat diets and low activity levels are the main cause of obesity, taste disorders could explain why some people are more likely to make those poor lifestyle choices, she says.
But it is also possible that obese children are predisposed to getting ear infections and the ensuing taste disorders. According to Yeo, obese people have a thicker fat pad around their ear and more inflammatory proteins than normal individuals – two factors that increase the likelihood of ear infection.
Journal references: Laing: Acta Paediatrica, DOI: 10.1111/j.1651-2227.2011.02292.x; Yeo: Archives of Otolaryngology Head and Neck Surgery, DOI: 10.1001/archoto.2011.23
How Shopping May Save Your Loved One
FREQUENT SHOPPERS MAY LIVE LONGER
A study found that frequent shopping trips by elderly people may be linked to longer life.
A survey of 1,850 men and women aged 65 years and over found shopping frequencies of: every day (17%); between 2-4 times/week (22%); and from infrequently to never (48%). Accounting for potentially confounding factors – such as ethnicity, age, financial status and lifestyle – researchers found that those who frequently shopped enjoyed longer lives.
Men and women who shopped daily were 28% and 23% respectively, less likely to die.
It was not clear whether shopping was the direct cause of the lowered risk of death, or whether shopping itself is an indicator of pre-existing good health.
The research team suggested that it is possible that shopping prolongs life by ensuring an adequate supply of food, by providing exercise that does not require the motivation of attending a gym, and by promoting social contact.
This just-released study will appear in a future print issue of the Journal of Epidemiology and Community Health, but it is available online now at http://bit.ly/h9LhOn.
Lifestyle Changes That Can Save Your Life
LIFESTYLE CHANGES TREAT SPECTRUM OF MENTAL HEALTH PROBLEMS
Researchers report that a number of therapeutic lifestyle changes (TLCs) have the generally unrecognized ability to treat schizophrenia, depression, anxiety, panic attacks, insomnia, stress, cognitive decline, age-related memory loss, other mental and emotional problems – and even help prevent strokes and the common cold – sometimes as effectively as drug therapy (with fewer complications) or psychotherapy. 
The complete TLC list includes:
- exercise (boosts cognitive performance and reduces memory loss);
- a diet rich in fruits, vegetables & fish (improves cognitive function and reduces affective and schizophrenic symptoms);
- spending time in nature (promotes cognitive function and well-being);
- maintaining good, social relationships (reduces many risks, from colds to strokes to mental illness);
- pursuing recreation & fun (reduces defensiveness and fosters social skills);
- relaxing & stress management (treats numerous anxiety, insomnia and panic disorders);
- meditating (boosts empathy, emotional stability, cognitive function and brain size);
- being religiously or spiritually involved (can reduce anxiety, depression and substance abuse); and providing a service to others (promotes mental and physical health and may extend lifespan).
This study was released February 17, 2011 by American Psychologist but will not appear in the journal until a future issue. It is available at http://bit.ly/hvlDlc.
Take a 30 Minute Walk 5 Days/Week for Cancer Prevention
WORLD HEALTH ORGANIZATION ISSUES EXERCISE RECOMMENDATIONS TO FIGHT CANCER
The World Health Organization (WHO) has issued new, global, exercise recommendations aimed at reducing the risk of breast cancer and colon cancers. While various types of cancer might be prevented by exercise, WHO experts estimate, after examining the scientific evidence, that 25% of breast and colon cancers could be prevented if sedentary people exercised just 150 minutes a week. The WHO stressed that this amount of exercise could be attained easily with a moderately brisk 30-minute walk five days a week.
The WHO reports that 31% of the world’s population is inactive, the fourth leading risk factor globally for death. One person in two will have a cancer in his or her lifetime and the risk increases with age.
The WHO released the new anti-cancer recommendations in time for World Cancer Day, which is February 4, 2011. The full report is available online on the WHO website at http://bit.ly/fClTR7 without charge.
How Can 1 Minute Improve Heart Health?
SHORT BREAKS FROM SITTING BENEFIT HEART
A study has concluded that it is not merely the length of time spent sitting that increases risk factors for heart disease, but also the number of short breaks taken from sitting. Even one-minute breaks proved beneficial.
Prolonged periods spent sitting worsened indicators of cardio-metabolic function and inflammation, such as larger waist circumferences, lower levels of HDL (good) cholesterol, higher levels of C-reactive protein (indicating inflammation), and higher triglycerides. However, those who took more breaks during these sedentary periods had smaller waistlines and lower C-reactive protein (inflammation) levels.
Researchers stressed that it is not simply the lack of exercise that negatively affects health; it is also the amount of time spent actually sitting during non-exercise periods; and it is the number of brief breaks from sitting that helps reduce the negative effects of being sedentary. The study team recommended that, to significantly reduce heart-related risks, people break up sitting times, stand up once in a while, take phone calls standing up, or walk over to fellow workers rather than emailing. The European Heart Journal published this study in its January 12, 2011 issue. It is available online now at http://bit.ly/hTOktD.
What You Need to Know About Exercise & Hydration
If exercise is part of your New Year’s resolution, then please learn more about hyponatremia.
Drinking too much water in a short period of time can cause “hyponatremia” which can be fatal, especially if it occurs within 48 hours after heavy exercise.
Some marathon runners (usually less experienced & participants in fun runs) have died after downing very large amounts of water immediately after a race.
Hyponatremia involves low sodium levels and water-induced swelling of cells; while most body cells can withstand this, brain cells cannot. Symptoms of hyponatremia include vomiting, loss of appetite, headache, restless fatigue, abnormal mental status (such as hallucinations or confusion), muscle weakness and even convulsions.
Often people are advised simply to consume lots of water or specific volumes per day; however, research shows thirst is your best guide to how much to drink; and water intake after heavy exercise and sweating should be moderate.
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How to Relieve Arthritis Pain Naturally
TAI CHI RELIEVES ARTHRITIS PAIN
The largest study to date on the Arthritis Foundation’s Tai Chi program has found that participants – including those with rheumatoid arthritis, osteoarthritis, and fibromyalgia – showed moderate improvement in pain, fatigue, stiffness and well-being. While some received no tai chi intervention, others took the eight-week, twice-weekly tai chi course. All were assessed after the eight weeks by physical measures, such as walking speed and balance testing, as well as by self-reported differences. Individuals were recruited from urban and rural areas and from a southeastern state, North Carolina, and a northeastern state, New Jersey. Participants were included even if they were unable to stand so long as they could perform tai chi movements. Results proved consistent across these different groups. This study was presented November 8, 2010 at the annual scientific meeting of the American College of Rheumatology in Atlanta. It has not yet been reported in a journal and is not available online.
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How to Reduce the Frequency of Colds
PHYSICAL FITNESS CUTS FREQUENCIES OF COLDS, URTIs
A study has found that those who get aerobic exercise more often have a reduced frequency of upper respiratory tract infections (URTIs), such as colds. The effect also was seen in those who perceive themselve
s as physically fit; the severity of cold symptoms was 41 percent less for those who believed they were fit and 31 percent reduced for those who were, in fact, the most active.
The total number of days with cold symptoms was about half for those who reported getting aerobic activity five days a week or more, compared to those with the most sedentary lifestyles.
Researchers speculate that the effect works this way: bouts of aerobic exercise boost immune system cells but they fall back a few hours later; but each exercise round may increase surveillance by the immune system, of harmful viruses and bacteria.
Regardless of exercise, honorable mention for getting fewer URTIs went to those who were male, older and married. This study was released November 1, 2010 and will be published in a future issue of the British Journal of Sports Medicine. It can be read online now at http://bit.ly/cJ4bSB.
Intensive Lifestyle Interventions & Obesity
LIFESTYLE INTERVENTIONS EFFECTIVE FOR OVERWEIGHT
An intensive intervention among obese and overweight persons was proven effective in cutting weight and improving cardiometabolic risks. Overweight is linked to greater risks of diabetes and high blood pressure. Obese and overweight individuals were divided into two groups. One group walked briskly 60 minutes a day, five days a week for a year; the other entered the same program at the six-month mark. Both groups spent the entire year on a weight-loss diet, involving liquid and prepackaged meal replacements. After six months, the exercise-and-diet group had lost a substantial 24 pounds while the diet-only group lost a still substantial 18 pounds.
At year-end, the weight loss was similar for each group: 27 and 22 pounds.
Both groups showed significant improvement in cardiometabolic factors: waist circumference, abdominal fat, liver fat, blood pressure, and insulin resistance.
Researchers concluded intensive intervention dramatically reduces overweight risks, such as diabetes and heart disease. The study was released October 9 in San Diego at the Obesity Society’s 28th Annual Scientific Meeting. It will be published in the October 27, 2010 issue of the Journal of the American Medical Association and is available online now at http://bit.ly/bSgGph without charge.
What You Need to Know About Pre-Cancer Treatment
STRESS BEFORE CANCER THERAPY LEADS TO RECURRENCE
A study has concluded that any form of stress during the one or two days prior to treatment for cancer – even the physical stress caused by intense exercise – activates a stress-sensitive protein known as the Hsp27 protein.
This protein in turn protects cancer cells, allowing them to survive the treatment, thus sabotaging therapy and leading to a recurrence of the cancer.
Although breast cancer cells were the subject of the study, the researchers said this proves that all types of adenocarcinoma cells – cancer cells that originate in a gland – appear to have found a way to adapt and resist treatment by using this stress-related protein. In the face of stress, the protein is activated by the presence of what is called “heat shock factor-1″ and blocks the process that kills cancer cells even after their DNA has been damaged by radiation or chemotherapy.
Stress includes physical exercise and even UV radiation from sunlight.
This study was released September 21, 2010 by the journal Molecular Cancer Research. Full details are now available online at http://bit.ly/ctzTPU.
Study Reveals Suggested Cause of Childhood Asthma
POOR DIET AND INADEQUATE EXERCISE MAY UNDERLIE CHILDHOOD ASTHMA
A study of 18,000 children aged 4-12 suggests that unbalanced nutrition and lack of exercise may be the major risks of developing childhood asthma, even in those of a healthy weight.
These findings challenge the long-held idea that obesity itself is a risk factor for asthma. Instead, despite the fact that obese individuals showed a greater risk of asthma, the study implicated these patients’ metabolic dysfunction in the risk of asthma, such as triglyceride levels and glucose metabolism – and not their obesity itself. The conditions known as dyslipidemia (high triglyceride levels) and hyperinsulinemia (acanthosis nigricans or AN) are very common in both obesity and metabolic syndrome and as a result, suggests the study, obesity has been linked with asthma risk when in fact, these conditions themselves are the most likely risk factor.
The study suggests Metabolic factors may be the actual cause of the airway inflammation and hyper-reactivity that leads to asthma. In fact, it is the childhood experience of poor nutrition and lack of exercise that may lead to later asthma, according to the research. This study was released September 16, 2010 and will be published in a future issue of the journal, American Journal of Respiratory and Critical Care Medicine. Details are not yet available to the public.
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Guess the Most Common Exercise for Americans
MOST COMMON EXERCISE IS…EATING & DRINKING
A study found that the most common “moderate” physical activity regularly pursued by Americans is – brace yourself – preparing meals, eating and drinking.
The five-year study of over 80,000 people found that 5% of respondents engaged in vigorous activity such as running; but the study also found that over 95 percent of subjects cited their most active exercise as eating and drinking.
80% of the subjects reported their main activity was watching television or a movie.
Other “light exercise” reported was washing and grooming.
Recent studies have shown a strong connection between reported trends of sharply reduced levels of physical activity on the one hand and lowered life spans, reduced years of healthy living and greater obesity rates on the other hand. Obesity rates in the U.S. have soared from 14 percent in 1993 to 27 percent in 2008. The relationship between sedentary activity and obesity rates is undeniable, according to the researchers.
Perhaps, nothing underscores that more than learning that preparing and consuming meals counts as the most common form of exercise, say researchers. This just-released study will be published in the October 2010 issue of the American Journal of Preventive Medicine. The full-text version is available online at: http://bit.ly/9OlOfn.
Acupuncture Helps Heart Failure Patients
Acupuncture helps heart failure patients.
Although exercise can be beneficial to patients with heart failure, exercising is a problem because shortness of breath and fatigue – which make vigorous or longer-term exercise difficult – are, in themselves, symptoms of heart failure.
But acupuncture can increase exercise tolerance.
The needles do not increase heart function; but they appear to boost skeletal muscle strength and thus, increase the distance patients can walk. Although heart disease is seen as a pump problem, it also involves inflammation and an imbalance in nerve transmitter substances; acupuncture seems to bring these systems back into balance.
A study found that focusing on acupuncture points associated in Traditional Chinese Medicine with muscle strength and inflammation allowed patients to walk further and get more exercise. The study appeared in the June 15, 2010 issue of the journal Heart and can be read online with subscription to the journal here: http://bit.ly/dlgsR7.
Activity, Not Just Exercise,Improves COPD
A study has determined that the day-to-day functioning of COPD (chronic obstructive pulmonary disease) patients is much more improved by an increase in the number and variety of daily physical activities such as walking to the bank or doing housework, than by an increase in formal exercise routines.
In other words, formal exercise programs can increase physical fitness in COPD patients but the resultant day-to-day functional ability is still very limited by disease severity; but those who had a more active, task-oriented lifestyle – without formal exercise – were better able to rise above their COPD severity.
COPD refers to chronic bronchitis and emphysema, in both of which the airways of the lungs become narrowed. This study was presented May 16 at the American Thoracic Society’s 2010 annual conference in New Orleans and will be published online and in print.
Short & Sweet
A recent study by scientists at Canada’s McMaster University reports that it’s possible to get equal benefits while exercising for less time. The key is Intensity.
According to this latest research, doing 10 one-minute sprints on a standard stationary bike with about one minute of rest in between, three times a week, works as well in improving muscle as hours of conventional long-term biking less strenuously—you just have to be at about 95% of maximal heart rate when you do the sprints.¹
If biking is not your thing, try sprinting on the treadmill or in the pool, or going full-throttle on an elliptical trainer (better for your joints), the rowing machine or anything that gets your heart racing. But before you try this new approach, make sure you and your doctor discuss the level of heart rate intensity involved to make sure it is okay for you. If you are not sure how to find your maximum heart rate, click on this link to the American Heart Association: http://www.americanheart.org/presenter.jhtml?identifier=4736.
So in short, you do have enough time to benefit from exercise. So get moving!
¹Jonathan P Little, Adeel S Safdar, Geoffrey P Wilkin, Mark a Tarnopolsky, and Martin J Gibala. “A practical model of low-volume high-intensity interval training induces mitochondrial biogenesis in human skeletal muscle: potential mechanisms.” The Journal of Physiology, 2010; DOI: 10.1113/jphysiol.2009.181743
Holiday Survival Tips
This statement rings from stores, appears in our mail and seems to permeate all of November & December. Instead of experiencing “happy holidays,” many are likely to be feeling holiday blues for different reasons.
- Holidays can be a reminder of loss-a relationship, a family, a marriage, a loved one.
- Many feel overwhelmed by the stress of family dynamics at a time when everything you see and hear tells you to be happy at family gatherings.
- Economic uncertainty and unemployment leave many feeling blue and stressed about how to manage.
- The shopping, cooking, baking, gift giving marathon can leave people feeling drained and incapable of relaxing.
- This time of year can be a time of self-evaluation and reflection about the past but also creates anxiety about the future.
- Some feel excluded and lonely if they do not partake in the holidays or have no family.
- Reduced day light during shorter winter days can contribute to feeling sluggish, tired and short on energy.
- A myriad of stressors can produce feelings of sadness, loneliness, gloom, hopelessness, fatigue, etc. If you were already feeling blue before this time of year, these feelings may only intensify.
Basic Holiday Survival Tips & Product Recommendations
We would like to share a few key “Holiday Survival Tips” that have helped many people make it through “the happiest time of year” and suggest several products for those who need a little help this holiday season. Take the biggest step first: resolve to help yourself.
1. Don’t sacrifice sleep. Visiting friends, baking cookies and shopping are no longer fun if you are worn out and ready to collapse. Fatigue can also darken your mood.
PRODUCT RECOMMENDATIONS:
Z-Caps: If getting to sleep is troublesome, try (1-2) Z-Caps at least one hour before bedtime.
To learn more about Z-Caps, click on the Z-Caps bottle to the left.
Myo-Nerve: If you need even deeper sleep to calm a busy mind or address pain support, try Myo-Nerve one hour before bedtime. Myo-Nerve is our latest innovation for neuromuscular relaxation. Just add 1 scoop or less to a small serving of natural applesauce or yogurt one hour before bedtime.
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2. Set your boundaries. A person who struggles with personal boundaries often gets stressed and hangs on to anger and frustration, making them more likely to experience holiday blues.
3. Exercise. Don’t wait to make a New Year’s resolution to start or resume your exercise program. Your body’s ability fight the blues is strengthened by the natural chemistry that occurs when your body moves regularly. So write yourself a reminder to enjoy a brisk walk, take stairs, ride your bike or make use of your gym membership now.
PRODUCT RECOMMENDATIONS:
ProSport & ProSport MAX: To maximize your exercise benefits, enhance your hydration. ProSport and ProSport MAX are the choice of elite and amateur athletes who rely on the antioxidant power these drinks deliver.
ProSport MAX offers 2075 ORAC units/serving — the antioxidant equivalent of 4-7 servings of fresh fruit or berries.
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At only $2 – $2.50/serving, ProSport & ProSport MAX offer so much more than designer coffee or mass market energy drinks.
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ProSport MAX delivers 4200 ORAC units/serving – the antioxidant equivalent of 10-14 servings of fresh fruit or berries.
Try either drink powder in a delicious smoothie for quick energy or “nutrition on the run.”
4. Monitor Caffeine & Alcohol Intake. Caffeine can give you a quick high but a jolting crash once it wears off, leaving you feeling worse than before you drank that high calorie, triple strength, ultra-sized Italian-sounding coffee bar drink. Alcohol is a depressant and can intensify seasonal blues. Bring your own healthy alternative to parties if you think there may not be a non-alcoholic option.
PRODUCT RECOMMENDATION:
PowerThru: If you’re feeling low on energy, boost your body’s own cellular energy production with our botancial, EGCG Green tea formulation that contains time tested natural ingredients. Try PowerThru in the morning or at lunchtime for smooth alertness without the jolt & crash.
Click on the PowerThru bottle for more information.
5. Savor the treats in moderation. At home, you’re in charge. Choose to prepare healthy, balanced meals that in turn, keep you feeling more emotionally and physically balanced. If you know that it may be difficult to stick with your regimen away from home, eat lightly before you leave home so that you can savor treats in moderation and spend more time in conversation.
6. Lighten the load. Yours and others. Volunteer at the food bank, at a soup kitchen, for children or people in need. Don’t underestimate the power of helping others.
7. Keep track and be reasonable. Make lists to stay on top of a reasonable number of tasks, gifts, events to attend and money to spend. Staying in control is empowering and a critical step in maintaining healthy emotional balance.
PRODUCT RECOMMENDATIONS:
InSight Natural: For natural mental health support and a positive, proactive attitude, try our cocoa flavonoid-based formulation that has been dispensed by physicians to thousands of patients.
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InSight HT: When high tension and stress require an extra strength mood/relaxation product, try InSight HT to help you manage stress better. Unlike other natural “mood” products, both InSight HT and InSight Natural offer noticeable benefits.
To read more about InSight HT, including stress management tips, click on the InSight HT bottle to the left.
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If you would like to share your tips for enjoying the season, we invite you to post your comments or questions. The Advantig Blog is a moderated blog, so please expect approved comments and answers to questions to post within 24-48 hours.
Fitness Fridays at Advantig
Fitness Friday: exercise 1 day a week?
Not exactly. I’ve declared “Fitness Fridays” at Advantig not just to encourage regular exercise, but to use Fridays as an assessment day to review goals, find & plan something active to do on the weekend & review the meal plan (going out & quick meals) – for the sake of good mental & physical well-being. Not only does it make me feel great, but I notice that everyone around me feels more motivated and productive.
So if you need time for a brisk walk, make it and bring your furry friend too. Fido is dependent upon you for his healthy longevity!
You Can Tell When People Exercise Regularly or Occasionally!
And not just from their body tone, but also from the tone of their voice and mental outlook. Exercise is the catalyst for important physical and brain chemistry that keeps your engine running smoothly. (OK, I love cars and love to listen to “Car Talk” on NPR)
The Mayo Clinic has posted a nice article on the benefits of exercise that we’ve summarized below or you can read in detail here: http://www.mayoclinic.com/health/exercise/HQ01676.
(Condensed Version) 7 Benefits of Exercise
- Exercise improves your mood. Need to blow off some steam after a stressful day? A workout at the gym or brisk 30 minute walk can help you calm down.
- Exercise combats chronic diseases. Worried about heart disease? Hoping to prevent osteoporosis? Physical activity may be the ticket.
- Exercise helps you manage your weight. Want to drop those excess pounds? Trade some couch time for walking or other physical activities.
- Exercise boosts your energy level. Physical activity delivers oxygen and nutrients to your tissues which helps your entire cardiovascular system. You’ll have more energy to do the things you enjoy.
- Exercise promotes better sleep. A good night’s sleep can improve your concentration, productivity and mood. Physical activity is sometimes the key to better sleep helping you fall asleep faster and deepen your sleep.
- Exercise can put the spark back in your sex life. Are you too tired or out of shake to have sex? Physical activity to the rescue.
- Exercise can be – gasp – fun! Physical activity doesn’t have to be drudgery. Take a ballroom dancing class. Check out a local climbing wall or hiking trail. Push your kids on the swings or climb with them on the jungle gym. Find a physical activity you enjoy and go for it!
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A note from the doctor…
It doesn’t matter if you’re an accomplished athlete or just value regular activity, Advantig has products to help your body hydrate & your muscles recover more efficiently. I recommend drinking ProSport or ProSport MAX 30 minutes before exercise or any physical activity that will push your body. If you’re working for more than 2 hours, drink 1 more to optimize muscle recovery and nutrient replenishment.
Stay away from artificial colors, flavors, sugar & salt marketed as “electrolytes” that don’t nourish the body and deliver far more salt than you typically need.
http://www.advantig.net/products/prosport