| Youthful Aging
through healthy lifestyles |
Happy New Year!
Another new year begins full of the promises for the future. It is a time to reflect on what we'd like to accomplish, and perhaps do differently, in 2009. Many things are beyond our control for which we can only optimistically hope for change. Our health, however, is in our own hands. How we choose to live can impact the quality of our lives and the manner in which we age.
In this issue, I provide compelling reasons to incorporate regular exercise into your life's routine. It can deliver critical health benefits and help manage the stress of our modern lives.
Finally, what better way to start off the new year than by providing a legitimate reason to eat more chocolate?
Here's to your health...
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Muscular Strength Affects Mortality Risk
The well known link between exercise, fitness and reduced mortality has been expanded with a recent prospective study published in the British Medical Journal in July 2008. Nearly 9,000 men, aged 20-80 were followed over more than 18 years.
This study examined the association between muscular strength and mortality from all causes, cardiovascular disease and cancer in men. Researchers measured both muscular strength, defined by a measure of single repetition maximal leg and bench press; and cardiorespiratory fitness (CRF), assessed by a maximal exercise treadmil test.
At the American College of sports Medicine 55th Annual Meeting, the conclusions of the study were presented:
- Muscular strength and CRF combine to provide protective effects against all-cause mortality in men.
- Men with low muscular strength had a 60% higher cardiovascular risk and mortality rate
- Resistance training may help reduce all cause mortality among men by complementing, not replacing, aerobic exercise
Resistance training has many benefits including reduced body fat, lowered cholesterol, increased bone density, increased strength, reduced injuries, enhanced stamina and improved body appearance.
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Aerobic Fitness May Influence Independence in Later Life
Aerobic exercise can reduce health risks related to a number of chronic medical conditions, reduce stress and improve sleep. A study published in Circulation, the journal of the American heart Association found that "highly fit" men had a 50-70% lower mortality risk than those classified as "low-fit". This study looked at 15,000 veterans whose average age was 60. The health benefits were attained with "moderate levels of physical activity like 30 minute a day, five days a week of brisk walking."
It has been previously documented that a typical sedentary man experiences a steadily decreasing maximal aerobic power from age 20 to age 60. For women the decrease begins around age 35. That rate of deterioration continues into retirement leaving the typical 70 year old with less than 20% of their peak aerobic power. A review article published in the British Journal of Sports Medicine, March 2008 analyzed the relationship between maximal aerobic power and the ability to remain independent while aging. The results of the study showed that fatigue was produced when efforts over an 8-hour day exceeded more than 40-50% of a subjects maximal aerobic power. Simply put, once your aerobic capaity drops to a point where you only have the energy to rest or stand, dependent living becomes inevitable.
A regular exercise program can slow or reverse the loss of aerobic fitness, reduce your biological age and prolong independence.
Read more about exercise
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Your quest for longer life begins at Alternity Healthcare
Alternity Healthcare uses cutting edge science and a comprehensive evaluation process to identify and modulate your risks for degenerative diseases, such as heart disease, diabetes, metabolic syndrome, Alzheimer's disease, and stroke. In conjuction with the other members of his age managment medical team, Dr. Ebanks will outline a program of low-glycemic nutrition, high quality nutraceutical supplements, proper exercise and hormonal optimization. You will look better, feel better and perform better, longer.
CONTACT ALTERNITY HEALTHCARE TODAY TO LEARN MORE ABOUT OPTIMIZING YOUR HEALTH
WWW.ALTERNITYHEALTHCARE.COM
860.748.4064
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Is Chocolate Good for You?
The short answer is: yes, but we're not talking about milk chocolate or typical candy bars. Dark chocolate contains anti-oxidant flavanols and polyphenols, similar to red wine, grapes and berries.
A study in the Journal of Nutrition, October 2008 concluded that "regular consumption of dark chocolate may reduce [the] inflammation" associated with chronic diseases, as measured by C-reactive protein levels. Another study in the same journal published September 2008 noted that flavanol-rich dark chocolate consumption reduced blood pressure and improved insulin sensitivity; both positive impacts on cardiovascular risk factors. The mechanism appeared to be increased bioavailibility of nitric acid; which is also integral to sexual arousal and for a man to acheive an erection.
In a study published July 2007 in JAMA, the journal of the American Medical Association, researchers concluded "inclusion of small amounts of polyphenol-rich dark chocolate...efficiently reduced blood pressure and improved formation of vasodilative nitric oxide; while white chocolate did not.
Remember, the amount of chocolate per serving was relatively small in these studies. Too much sugar intake can be detrimental and
counterproductive.
So, give your sweetheart dark chocolate next month for Valentines Day; and don't forget to regularly nibble on some yourself.
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Featured Update
Financing through CareCredit,
has been arranged. CareCredit is a division of General Electric and is North America's leading patient financing program. A variety of no interest and low interest, extended payment plans will be available.
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