Ezine - May 2009

The exercise question

In response to the perpetual question of “How much exercise do I need to do?" the US government has released updated, evidence-based guidelines. As is often the case, the answer is not straightforward and depends on factors such as age, baseline fitness and the benefits sought. However, there is good news for everyone. 

For those not currently exercising, the good news is that any exercise is beneficial. However, for a more significant reduction in overall mortality, heart disease and diabetes at least 2 ½ hrs of moderate to vigorous activity each week should be achieved. For those accumulating more exercise particularly at higher intensities, the rewards are greater. 

In order to lose weight and maintain this reduction one must obtain as much exercise as possible, preferable at least an hour a day. Thus every little bit counts ie taking the stairs, walking to the shops and doing the vacuuming!

A summary of the findings can be found at http://www.health.gov/PAGuidelines/Report/A_Summary.aspx  

Osteoporosis and men

Osteoporosis is a disease where bones lose their normal structure and strength and thus are more likely to fracture. When the fracture occurs at a major site, such as the hips or backbone, the health consequences can be significant.

For many years, women have been the focus of campaigns to detect and treat osteoporosis. However, attention is now shifting to men who have a lifetime risk of 30% of sustaining an osteoporotic fracture. Many of these fractures could be prevented with timely diagnosis and treatment. Risk factors for developing osteoporosis include advancing age, a family history of osteoporosis, smoking, heavy alcohol consumption, low body weight and chronic illness. 

The diagnosis can be made by undertaking a special x-ray of the hip and back, called a bone density or DEXA scan. These can be arranged by your GP and are now also available at The Well. Further information can be obtained at http://www.irishosteoporosis.ie/new/index.htm. 

Breastfeeding – not just an issue for mothers and babies

The foundations for good health are laid from an early age and breastfeeding ensures the best start in life. There are well known long and short term health benefits of breastfeeding for both mother and child as well as broader social, economic and environmental benefits to society. Unfortunately Ireland has among the lowest breastfeeding rates in Europe and recent research suggests that local cultural norms have a significant influence. Lack of social support from family and friends as well as embarrassment about breastfeeding in public are strongly associated with cessation of breastfeeding. Hence it is a public health issue towards which we all contribute – worth remember next time you see a mother braving feeding in public.

For more information on benefits of breastfeeding, see: http://www.breastfeeding.ie/

Too much of a good thing?

Mega-doses of vitamins A and E, which have strong antioxidant properties, have been used in an attempt to prevent illness and prolong life. In normal quantities these vitamins are essential and contribute to good health. However, a recent review of the available research on this topic has concluded that, at best, taking mega-doses of vitamin A and E confers no benefit and, at worst, may actually do more harm than good. 

The doses used in these trails are significantly higher than those found in typical multivitamin tablets which are also not recommended where there is access to normal food supplies. In fact, the configuration of vitamins with other bio-active substances in food means that there is much greater benefit in obtaining them from a balanced diet rather than from a tablet. However, there are situations were vitamin or mineral supplements are needed, such as folic acid in women planning a pregnancy and vitamin D and calcium in people at risk of osteoporosis.

A summary of the above research is available at http://www.cochrane.org/reviews/en/ab007176.html

New Research Suggests Drinking Vegetable Juice Daily May Help People with Metabolic Syndrome Lose Weight

Drinking at least one glass of low sodium vegetable juice daily may help overweight people with metabolic syndrome achieve better weight loss results. A study, conducted at the Baylor College of Medicine and presented at this week’s Experimental Biology Meeting, found that participants who drank at least 8-ounces of low sodium vegetable juice as part of a calorie-controlled DASH diet lost four pounds over 12 weeks, while those who followed the same diet but drank no juice lost one pound1.

Metabolic syndrome is defined by a cluster of risk factors including excess body fat in the midsection, high blood pressure, high blood sugar and abnormal blood lipids. If left uncontrolled, metabolic syndrome increases risk for chronic diseases, such as heart disease, stroke or diabetes.

Each group followed a DASH (Dietary Approaches to Stop Hypertension) diet that emphasized eating lean meat, lower fat dairy, whole grains, vegetables and fruit daily and keeping saturated fat, total fat, cholesterol and sodium in check.

News source: Business Wire