Medical News Today reports on a recent study that shows fewer Americans are following a healthy lifestyle than twenty years ago. The study looked at adults 40-74 years old. Despite all the attention on the benefits of a healthy lifestyle since the late 1980s, the study reveals nearly every metric headed in the wrong direction.

The authors defined a healthy lifestyle as one of eating a diet high in fruits and vegetables, not smoking, keeping to a normal weight, moderately using alcohol, and exercising regularly.

*People with a BMI over 30 increased 6%
*People doing exercise 12 times a month or more went down 10%
*People eating 5 or more fruits and vegetables a day decreased 16%
*People drinking moderate amounts of alcohol went up 11%

Overall, people adhering to all 5 healthy habits has gone down from 15 to 8 per cent of this population group. Sad statistics... Read The Article

The Centers for Disease Control has launched a new initiative, fruitsandveggiesmatter.gov, to promote health through increased consumption of fruits and vegetables. Quickly learn how many servings of fruits and vegetables you should be eating each day. Find tips, recipes, interactive tools.

The National Fruit & Vegetable Program is a public private partnership. It is a confederation of government, not-for-profit groups and industry groups working collaboratively and synergistically to increase the consumption of fruits and vegetables for improved public health.

The new initiative is an extension of and builds upon the 5 A Day Program.

A recent survey suggests a majority of large corporations plan to attack rising health care costs head-on. Nearly two-thirds of those surveyed planned to transfer more costs to employees. At the same time, one-third planned to put greater emphasis on wellness plans — programs that encourage employees to adopt healthier lifestyles.

“If you are an employer who wants to keep providing health care coverage, you have to target employees’ exercise, diet and nutrition habits,” says one expert... If companies can get workers to make behavioral changes to control problems like high blood pressure or diabetes, the businesses’ costs typically go down.

Not all wellness plans are alike... [Some] have a host of generous options... [Others] have health risk surveys to identify health problems or potential health problems and offer financial incentives to employees who fill them out.

Find out what your company has to offer... Common perks include discounts to gym memberships, free flu shots and blood pressure tests... If your company doesn’t offer wellness benefits, and you wish they did, talk to your supervisor or human resources department. Read the article

A recent study has found that emails containing small, incremental, achievable health tips and guidance helped people improve their eating and exercise habits. Participants in a worksite e-mail program walked more, ate more fruits and vegetables and consumed less saturated fats and trans fats than workers who didn't receive the e-mails.

The e-mail program is an approach to "behavior change theory" aimed at motivating people to adopt healthy habits and stick with their lifestyle modifications.

Participants were randomly assigned to receive weekly e-mails and mid-week reminders with "small step goals" tailored to meet people's individual lifestyles and health goals. Participants were asked to work on one of three paths: increasing physical activity, increasing fruit and vegetable intake or decreasing fat and sugar consumption.

After 16 weeks, the group that had gotten the e-mails showed significant improvements across all three paths... The program appeared to have a lasting effect. "Our data show, at least four months later, the behaviors were still sticking," researchers noted. Read the article

A review of 33 studies involving 190,000 subjects shows that people who are physically fit, as measured by a high level of cardiorespiratory fitness (CRF), are less likely to die from any cause. Got that? By exercising, you can reduce the risk of death from any cause by up to 70%.

Cardiorespiratory fitness is measured through exercise stress testing, in which participants typically exercise by walking on a treadmill until they become fatigued or feel exhaustion. CRF was then estimated as maximal aerobic capacity expressed in metabolic equivalents (METs).

METs indicate the amount of oxygen the body consumes during activity and represents a standard scale on which to measure exercise workload. One MET is equivalent to the oxygen the body uses at rest. Being able to attain a high degree of oxygen use during exercise, and therefore have a high MET level, is an indicator of physical fitness.

They found even a 1-MET increase in physical fitness was associated with a 13% lower risk of death from any cause and 15% lower risk of heart disease. To put that in perspective, the difference between riding a cart and walking while playing golf is 1 MET level. Read the article

Health.com offers this list of five nutritional heavyweights for less than $3. It looks like a good list to us, and we love item number four.

4. Frozen edamame
Boil it for snacking, toss some into a stir-fry, or mix it with rice for added nutritional punch. Edamame is high in protein, fiber, B vitamins, folate, and vitamin K... Read the article

If you suffer from migraines, and don't exercise because you think the movement will trigger an attack, think again. A new study has found that a regular, moderate-intensity cycling program can reduce the frequency of migraine attacks by 90%. Exercise releases endorphins, the body's natural painkillers.

"People who get migraines have a heightened neurological system that often reacts to anything out of the ordinary," researchers said. "Make exercise a regular part of your daily routine and the frequency of headaches could plummet."

After the study [cycling three days a week for three months] most people reported a reduction in the number of days they had a migraine, a lower intensity and a need for less medication.
Read the article

The Los Angeles Times Monday health section offers this good news feature for coffee drinkers.

Lots of new research suggests that coffee, if not quite a health food, is at least a low-risk drink, and in many ways a beneficial one. The new studies suggest it could protect against diabetes, liver cancer, cirrhosis and Parkinson's disease.

"Coffee was seen as very unhealthy," says a coffee researcher and epidemiologist at the Harvard School of Public Health... Older, negative studies often failed to tease apart the effects of coffee and those of smoking because so many coffee drinkers were also smokers... "[With all these new studies] we have a more balanced view," the researcher explained... "We're not telling people to drink it for health. But it is a good beverage choice."

Keep in mind that coffee and caffeine are not the same thing... One can be good for you; the other, less so... "Coffee is a complex beverage with hundreds, if not thousands, of bioactive ingredients," a researcher said. "A cup of coffee is 2% caffeine, 98% other stuff."

Coffee advice: beware of unfiltered coffee. Filtered coffee, which most Americans drink, is much better because the paper filters catch a substance called cafestol, which boosts "bad" cholesterol (LDL)... The article covers several caveats for pregnant women, persons with hyper-tension and others... The observational studies don't prove any health benefits of coffee, but the sheer volume of research makes the conclusions credible... Read the article

The National Heart, Lung and Blood Institute offers an interactive tool to show how portion sizes have grown in the past 20 years.

Portion sizes have changed dramatically and affect the number of calories that we all eat. Visualize the shocking portion size distortion. There are two sets of slides... First Set, Second Set

Read about the difference between serving size and portion size.

A recent study on rats suggest a diet rich in blueberries could reduce abdominal (belly) fat, lower cholesterol, and improve glucose control. More studies on humans are needed.

"The benefits of eating fruits and vegetables have been well researched, but our findings in regard to blueberries show the naturally occurring chemicals they contain, such as anthocyanins, show promise in mitigating these health conditions," says one of the researchers.

Researchers fed rats bred to become obese either a high-fat or low-fat diet enriched with whole blueberry powder or carbohydrates as 2% of their total diet. After 90 days, the rats fed blueberries had less abdominal fat, lower cholesterol, and improved glucose control and insulin sensitivity.

MSNBC - Women Athletes Better Role Model Than Supermodels

Results from an Associated Press-iVillage poll suggest a big disconnect between body image and true physical condition for women.

"The priorities are flipped," says Dr. Molly Poag, chief of psychiatry at New York's Lennox Hill Hospital. "There's an undervaluing of physical fitness and an overvaluing of absolute weight and appearance for women in our culture."

Women try to lose weight, but without eating healthier... Read the article

The NY Times reports on the surprising results of a new study. Research in Germany and Boston suggests that if you exercise to improve your metabolism and prevent diabetes, you may want to avoid antioxidants like vitamins C and E.

Exercise is known to have many beneficial effects on health, including on the body’s sensitivity to insulin... Exercise makes the muscle cells metabolize glucose... In the process, some highly reactive oxygen molecules escape... These reactive oxygen compounds are known to damage the body’s tissues... But, the body has its own defense system for combating oxidative damage... [The study found that antioxidant] vitamins, by efficiently destroying the reactive oxygen, short-circuit the body’s natural response to exercise.

“If you exercise to promote health, you shouldn’t take large amounts of antioxidants,” concludes one of the researchers.

The advice does not apply to fruits and vegetables even though they are high in antioxidants, the many other substances they contain presumably outweigh any negative effect... Dr. Kahn of the study believes reactive oxygen is beneficial in small doses, because it touches off the body’s natural defense system, but harmful in higher doses... The trade association for supplement makers note that most available evidence points to the opposite conclusion, that antioxidants benefit health by reducing oxidative stress... “I wouldn’t change recommendations for anyone based on one study,” they say, “This is one small piece of the puzzle.”

Yahoo News - Overweight Workers with Diabetes Less Productive

Obese workers with diabetes are less productive, than their normal-weight co-workers, says a U.S. study.

Researchers surveyed 7,338 working adults about missed work time, reduced work effectiveness and impairment of daily activities. The results showed that people who were obese and had type 2 diabetes lost 11 percent to 15 percent of work time (about 5.9 hours a week) because of health problems, compared with 9 percent of work time (about 3.6 hours a week) lost by normal-weight people.

"From an employer's perspective, this study provides evidence that workplace wellness programs that include weight loss and weight management would be beneficial for obese employees with or at risk for diabetes," says a co-author of the study... A specialist in the economic effects of obesity, adds "Employers who spend money in a lifestyle intervention will find their investment returned to them in the form of increased productivity and reduced absenteeism."

Katy Koontz of Health Magazine explores the symptoms, causes and how to combate diabetes. "I walk every day," she writes, "eat a healthful diet, and have no diabetes in my immediate family... Imagine my surprise when a routine blood test showed that my blood sugar was elevated and I was officially prediabetic." She is not alone, 57 million Americans have prediabetes and another 24 million have diabetes. Diabetes is the seventh-leading cause of death in the United States.

Doctors say, "there's now evidence that a prediabetic patient's risks for eye, kidney, and nerve damage, as well as heart disease, are nearly as great as a diabetic's... "It's not a painful disease early on, so people don't realize how serious diabetes is and what kind of bad complications it can cause"... A normal, nonfasting blood glucose level is less than 140 mg/dl.

The nation's obesity epidemic is certainly partly responsible... "As weight climbs, so does diabetes risk"... but, up to 20 percent of people with the disease have a normal weight. Genetics and environment play a part. And additional risk factors include a family history of diabetes, certain ethnic backgrounds [and other factors...]

The good news is that in many cases the progression from prediabetes to type 2 diabetes can be prevented with a few lifestyle changes. How? By losing 7 percent or more of your body weight, in addition to exercising and following a low-calorie, low-carbohydrate, high-fiber diet. Research has shown that people with prediabetes who took these steps had a 58 percent success rate in avoiding progressing to type 2 diabetes"... Fighting stress and getting enough sleep may also help control blood sugar.

After three months of following a plan that included exercising more, eating more low-glycemic index and high-fiber foods and fewer processed foods, Katy dropped 20 pounds -- and now her blood sugar levels are normal.

See more at Health.com:
How to lower your risks for developing diabetes
20 little ways to drop the pounds and keep them off
Why getting rid of belly fat may lower type 2 diabetes risk
Fiber, starch, fats, and serving sizes: Eat right advice for your diet
Foods with low glycemic index

BBC Health News - Preventable Cancers Linked to Weight

World Cancer Research Fund Professor Martin Wiseman says, "every year thousands of people are diagnosed with cancer that could have been prevented, if they had maintained a healthy weight."

"The evidence that being overweight puts you at increased risk of cancer is stronger now than ever before and we now say that, after not smoking, maintaining a healthy weight is the most important thing you can do for cancer prevention... Cancers of the breast, bowel, kidney, pancreas, oesophagus and womb lining are among those linked to obesity."

Medical director of the charity Weight Concern adds, "Being overweight increases the risk of some forms of cancer but losing weight, even as little as 5kg can significantly reduce the risk... every pound lost counts towards decreasing risk and is worth the effort."

A study unveiled at an Amsterdam conference on obesity, concludes that over-eating, not a lack of exercise, is to blame for the American obesity epidemic.

The study calculated what Americans should weigh today based on their current, higher food intake, and comparing this to their actual weight. If they weighed more than projected, this would suggest a drop in physical activity. In fact, researchers found that American adults weighed less than could be expected from their diet.

"Which means that if anything over that period of time, the adults had been increasing their physical activity, not decreasing," said one study leader.

For the US population to return to its leaner, 1970s self... Adults would have to walk for nearly two hours extra each day... Getting everybody to walk an extra two hours a day is not really a feasible option... We need to limit our expectations of what an increase in physical activity can achieve... In short, Americans must eat less."

MSNBC - Cheap Food Raises Writer's Cholesterol 46 points

Bill Briggs, a freelance writer, explores how the recession changed his eating habits. As a consequence of eating cheaper food, his cholesterol shot up 46 points. In his words, "for roughly every 95 points the Dow dropped since early 2008, my cholesterol gained one point."

"As the market steadily snuffed one paying writing gig after another, I cut my spending. I sliced my grocery bill in half by dining on a tasty array of hot dogs, grilled-cheese sandwiches, chicken wings, fish sticks and the occasional $2.89 fast food monster meal... My serum cholesterol, which stood at 180 in January 2008, shot up to 226 by February 2009... My doctor blamed my cheap diet picks... More than two months after getting that gut-check number from my doc, there is no bacon in my diet. Nor is there any butter, fried chicken, tacos or Doritos. My menu is jammed with whole grains, fruits, veggies, fish and healthy soups. I’ve had one cheeseburger since late February. It was glorious, like gaining the ability to fly."

Three nutrition consultants discuss the value of choosing "nutrient dense" foods. Put the calories you consume to better use by eating foods that are naturally high in vitamins, minerals, and fiber.

Ann Yelmokas McDermott, Ph.D., M.S., L.N., of the Jean Mayer Human Nutrition Research Center on Aging at Tufts University says:

"Any time you have an option, pick the most natural version of the food. If it's oatmeal, choose the least processed version. If it's oranges, go with the orange rather than juice. If it's a potato, eat the potato with the skin on instead of peeled in a gratin. Strive to include four colors on your plate each time you eat... If you're making a ham and cheese sandwich, add plenty of lettuce and tomatoes -- and have it on whole-grain bread. Instead of eating a plain apple, spread a little peanut butter on your slices. This approach will guarantee that you eat a nutrient-dense diet."

Daily Mail UK - Is Coffee Wrecking Your Brain?

In his best-selling book, Change Your Brain, Change Your Life, neuroscientist and psychiatrist Daniel G. Amen, sheds new light on how caffeine, nicotine and alcohol can affect your brain. Shocking photos reveal "holes" in the brain similar to Alzheimer’s disease.

In the book, Dr. Amen explains how behaviour such as anxiety, anger or impulsiveness could be related to the way specific areas in your brain work.

What these scans have shown is that... the patient’s brain isn’t functioning well... which effectively shut down the blood supply to areas of the brain... Just how much brain damage coffee or alcohol will cause in any individual varies hugely - some people can handle a lot while others are far more vulnerable, says Amen... A cup of coffee a day or a couple of glasses of wine a week is no big deal, he says, but eight cups or two glasses a day is too much for most people.

The FDA approved a new sweetener in December. Since then, manufacturers have been racing to incorporate Stevia, derived from a South American shrub, into their products. But, is it better than other artificial sweeteners? MSNBC explores artificial sweeteners and how they can prime you for weight gain even if they don't have any direct calories.

MSNBC

Liquid calories are the bigger culprit than food itself, when it comes to weight loss, a new study suggests.

Medical News Today

You've heard of the Mediterranean Diet. Read what it includes and its benefits.

Doctors have found a positive association between obesity and allergies in children. The rate of having a food allergy was 59 percent higher for obese children," Dr. Stephanie London, a researcher at NIEHS, says.

Some baby foods have as much fat as a quarter-pounder with cheese.

Health News

Hand therapy massage is worth a shake.

Hydroxycut products linked to liver damage. FDA recall.

BodySpex on Twitter

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