Exercise Helps You Poop!

Exercise does A LOT of things. Gives you a six-pack, broader chest, toned butt and even a good poop! New research claims regular exercise can RELIEVE symptoms of irritable bowel syndrome, specifically constipation.

The study appears in the International Journal of Sports Medicine. Reuters reports:

Dr. Amanda J. Daley of the University of Birmingham in the UK and colleagues recruited 56 adults (mostly women) with doctor-diagnosed IBS for a study lasting 12 weeks.

The participants were randomly assigned to usual care (i.e., a "control" group) or to an exercise program, consisting of two 40-minute one-on-one exercise consultations designed to provide exercise skills, knowledge, confidence and motivation -- the goal being 30 minutes of moderate intensity exercise 5 days a week.

The researchers chose this type of intervention, they say, because it has been found to boost exercise in other patient groups, and because it could be more easily integrated into current healthcare practice than supervised programs.

After 12 weeks, the exercise group chalked up significantly more weekly exercise than the control group and they reported significantly greater declines in symptoms of constipation.

What a relief! Now, I’ve said it before, but it’s HARD to make a case against exercise. For example, That’sFit passes along news that EXERCISE helps lower type-2 diabetes risk and it’s already been shown that exercise improves heart health.

Now, if you’re pressed for time and can’t make it to the gym, try exercising at the office. Exercise is too HEALTHY to skip!

Me Man, Me Eat Fat!

Men get a bad rap. Just look at sitcoms. Male characters are depicted as chubby oafish slobs, basically CAVEMEN in flannel shirts. Like these guys from According to Jim; via YouTube.

Now, AOL Men’s Fitness Center feeds into this Neanderthal nonsense with an article promoting the “healthful” benefits of saturated fats; like beef, pork chops, cheese, butter and sour cream. Get a load of this:

For years you've heard that eating saturated fat is like pouring superglue into your arteries. But the fact is, this forbidden fat actually increases your HDL (good) cholesterol, which helps remove plaque from your artery walls, decreasing your risk of heart disease. So quit depriving yourself and start eating these eight foods -- without guilt.

Make NO mistake. Eating copious amounts of saturated fat from animal products is NOT healthy; via Plos Medicine. For example, this guy ate a diet loaded with clarified butter and his heart was so COATED with dangerous fat, he needed emergency surgery to save his life!

A fat-based diet is DEADLY advice without an air of authority. It’s journalistically irresponsible, because many men are already looking for an excuse NOT to cut back on meat, dairy and other saturated fats.

Dr. Fuhrman wanted to weigh in. His thoughts:

AOL is promoting cancer, heart disease and dementia by promoting the consumption of red meat, butter and dark meat poultry as healthy and not disease promoting. It shows the pervasive influence and web-presence of the pro-animal fat crowd, in spite of a plethora of irrefutable scientific findings proving otherwise.

The bulk of evidence is IRREFUTABLE; red meat, butter and saturated animal fats are linked to cancer, heart disease, stroke and dementia. And thousands of scientific studies agree! Burying your head in the sand does NOT change facts.

Guys, if you’re striving for optimal health, you MUST restrict unhealthy foods. Research links the consumption of dairy products with prostate cancer and eating meat with prostate cancer; via CAT.INIST. So, AOL Men’s Fitness Center is promoting getting prostate cancer—which can make you IMPOTENT—not exactly good advice for men!

Okay, I’m NOT an expert, but I am a guy. I watch football, lift weights and play fantasy sports, but I also do Yoga, avoid meat or dairy and I LOVE of salads. Does this make me any LESS of a man? No! So, take Dr. Fuhrman’s advice and don’t be another knuckle-dragging modern caveman.

Woman Goes Raw, Drops 160 Pounds

Angela Stokes used to weigh 300 pounds, fed up she switched to a raw food diet. No more meat, animal products or processed foods, just LOTS of fruits, veggies, nuts and seeds. She lost an AMAZING 160 pounds; CNN reports.

Kudos to Angela, great job! Plants foods promote healthy bodyweight and disease-prevention and cutting saturated fats—found in animal foods—helps lower cholesterol and maintain heart health; from Health magazine.

Now, raw food diets DO help people consume MORE fruits and vegetables, but raw food isn’t the ONLY answer. Eating cooked foods in fine, Dr. Fuhrman explains low-temperature cooking and steaming can actually enhance the nutrient-quality of vegetables.

Nevertheless, Angela’s accomplishment is STILL a great ambassador for vegetable-based diets!

Pomegranates, Sexy...

That’s a hot chick! She’d have NO problem getting me to eat more pomegranates. Then again, you shouldn’t need ANY convincing to eat pomegranates. They're SUPER foods and oddly enough, pomegranates help with erectile dysfunction. How fitting.

Now, according to Dr. Fuhrman pomegranates have the most powerful anti-oxidants of ALL fruits. Also, pomegranates protect against atherosclerosis and diabetes and improve prostate health.

Okay, as far as fruit goes, SEX sells! “Rachel gets fruity" offers her unique perspective on how plums can help you prevent prostate cancer. Simply awesome!

Via SeriousEats.

Eat for Health: Heart Disease and Dementia Aren't Inevitable

This is an excerpt from Dr. Fuhrman’s book Eat For Health.

As this chart shows, heart disease as a major cause of disability and death is a recent phenomenon.

Heart disease was not inevitable in the past and it doesn’t have to be inevitable now. It has known causes. Populations where these predisposing lifestyles are not lived out have practically no heart disease. When studies look at these issues, they find that the cultures that eat a healthy, vegetable-rich diet have almost no recorded heart disease, including hundreds of thousands of rural Chinese who have not had a single documented heart attack.1 Because heart disease has become so ubiquitous in America, many people believe the myth that heart disease, high blood pressure, strokes, and dementia are largely genetic or the consequence of aging. It may be rare in the modern world that any majority of a population exercises, does not smoke, and eats very healthfully, but those that do earn a low-risk status and do not have heart attacks.2

The same factors that cause atherosclerosis, leading to heart attacks and strokes, also create dementia, and I am referring to both vascular dementia and Alzheimer’s. This includes the same diets that are high in animal fat and low in vitamins, minerals, fruits, and green vegetables.3 Of course, smoking and lack of physical exercise play a role in these common diseases, but the point is that it does not have to happen to you. These diseases, and others that plague modern America, are not the inevitable consequences of aging. They can actually resolve and improve with age or can be avoided entirely. They are simply the result of years of poor nutrition and an unhealthy lifestyle. My hope for you is that through this eating-style, you, like my patients who have embraced this program, can rid yourself of migraine headaches, acne, autoimmune diseases, and diabetes. So many of my patients have restored their health after conventional physicians—and the conventional beliefs about the inevitability of disease— told them their problems were going to be life long. Their doctors were wrong.

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Pistachios Lower LDL Cholesterol...

Nuts are powerful foods! Study after study shows nuts not only lower cholesterol, but also protect against age-related diseases; like heart disease and cancer. And now, new research by Pennsylvania State University claims PISTACHIOS can lower cholesterol.

It appears in The American Journal of Clinical Nutrition. WebMD reports:

First, participants spent two weeks on a standard American diet rich in full-fat cheese, oil, and butter and lacking pistachios.

Next came a month on a low-fat diet without pistachios, another month on a healthy diet that included one daily serving of pistachios, and a third month eating a similar diet with two daily servings of pistachios, with two-week breaks between each type of diet.

Participants got all their food, packaged into appropriate serving sizes, from the researchers. And they stuck to their assigned diets pretty well, the study shows.

Average LDL levels fell when participants ate pistachios -- not enough to get their LDL levels into the optimal range, but enough to get it out of the "borderline high" category.

LDL cholesterol level dropped by 9% during the month that participants ate a daily serving of pistachios and by 12% when they had two daily servings of pistachios.

This story first broke in May, with researchers suggesting that one or two handfuls of pistachios can LOWER cardiovascular risk by reducing LDL or "bad" cholesterol levels; via HealthDay News. Dr. Fuhrman recommends walnuts for heart health too.

And, other nuts, like pecans and almonds, help strengthen bones, improve glucose control and provide key vitamins and minerals. That’s why I’m NUTS!

Heart Beating like a Piece of Lard!

This shocked me! Well, not really. This guy ate a horrible diet. Comprised entirely of saturated fat—TOTAL insanity! Recently he had surgery that saved his life. Check out the video on CNN. Be careful, it’s a little graphic, but very eye opening.

Here’s another video. This time the Adventist Coronary Health Improvement Project urges us to eat better. MORE fruits and veggies! Beware, it gets graphic too.

Now, avoiding a clogged heart is easy. Dr. Fuhrman suggests a vegetable-based diet—RICH in plants and LOW in animal products—can prevent and reserve heart disease.
 

Do Low Cholesterol Levels Cause Cancer?

I thought it was important for me to construct a public reply to a recent medical study that reported both high cholesterol and low cholesterol were associated with higher cancer rates because too many people are still confused about this, including the scientific research community. This is because so few people have performed a comprehensive, in-depth review of the scientific research on nutrition and cancer, so they base their decisions on a narrow and incorrect interpretation of the literature. This recent article and the comments by the media and even by physicians and scientists illustrate pervasive ignorance and confusion about human nutrition.

The study in question was published in the August 26th issue of the Canadian Medical Association Journal (CMAJ).1 It showed that people whose LDL cholesterol was below 2.8 mmol/L (109) had a higher risk of certain cancers (primarily lymphatic and blood cancers) and people whose LDL cholesterol was above 3.9 mmol/L (152) had a higher risk of certain cancers (primarily breast and digestive tract) as well.

My book, Cholesterol Protection For Life, covered this issue in more depth. In it, I explained that certain illnesses, especially cancer, lower cholesterol levels by decreasing the liver’s ability to produce cholesterol and that having a low cholesterol in spite of an unhealthy (high) cholesterol-promoting diet could be an early sign of an undiagnosed cancer. The types of cancers that have been reported to cause low cholesterol levels include lung, liver, lymphatic and hematopoietic cancer, the same cancers associated with low cholesterol in this study.2

My book, Disease-Proof Your Child, reviews the science and explains that cancer is predominantly caused many, many years before it first appears (over 40 years) and that cancerous cells are present in the body for over 10 years prior to diagnosis, when the clump of cancerous cells eventually become large enough to be viewed by the human eye or when the first signs or symptoms appear. This study only followed people for less than 5 years. They recorded the cancers that occurred in the last 2½ years of the study.

The findings were not surprising, but consistent with the main body of literature on this subject. We would expect people who are eating a diet that promotes high cholesterol would have higher cancer rates, because the same diet-style that promotes high cholesterol and heart disease also promotes cancer. We would also expect to find that very low cholesterol was also associated with more cancers occurring because some people in the cohort would have undiagnosed (occult, early stage) cancer that would eventually become diagnosed in the last 2½ years of the study. Their low cholesterol was a sign of early (undiagnosed) cancer, not a cause of their cancer. These people have low cholesterol in spite of not earning low cholesterol with nutritional excellence. Their cancer caused the low cholesterol, not the other way around.

What I stated in Cholesterol Protection For Life is that a low cholesterol that is earned through adherence to a diet rich in vegetables, beans, seeds, nuts and other health-promoting foods will protect you against heart attacks and cancers, however if you have a very low cholesterol that you did not earn via healthy living and a healthy diet, it might be a sign that a disease is present that lowers cholesterol, such as cancer.

To conclude, don’t be alarmed if your cholesterol is low, if you have earned it. Low cholesterol earned through high vegetable consumption and a micronutrient rich diet is linked to protection against all cancers, and populations eating a vegetable-centered-diet earn low cholesterol levels and have dramatically lower rates of cancers along with lower heart disease rates.3 This does not have to be such a confusing subject. Its simple, the prescription is nutrition for improved health and a longer life!

To learn more, check out DiseaseProof's cancer and cholesterol catagories or visit the library at DrFuhrman.com.

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Heart Health: Take the Stairs, Eat Nuts!

Eating right and exercising is critical. In fact, research just showed that running is a GREAT way to improve heart health, but if running isn’t your thing. Try taking the stairs!

A new study claims that simply walking up and down the stairs can reduce waist size, body fat, blood pressure and cholesterol. Ben Hirschler of Reuters reports:

Philippe Meyer of the University Hospital in Geneva studied 69 employees of the university with a sedentary lifestyle, defined as less than two hours of exercise a week and fewer than 10 flights of stairs climbed a day.

After not using elevators for 12 weeks, they increased their use of stairs to an average of 23 stories ascended or descended a day from five before, with a resulting sharp increase in fitness levels.

"This suggests that stair climbing at work may have major public health implications," Meyer told the annual meeting of the European Society of Cardiology. "However, the results of the pilot study need to be confirmed in a larger randomized controlled trial."

Pretty cool! Certainly we ALL can try to take the stairs more often. Remember, aerobic exercise combats metabolic syndrome, a known contributor to cardiovascular disease.

Here’s more good news. That’sFit passes along some info on how nuts—in this case, pistachios—lower heart disease-risk. Now, Dr. Fuhrman advocates eating plenty of nuts and seeds; they contain plant proteins and plant sterols that naturally lower cholesterol.

Speaking of heart health, check out this interview with Dr. Fuhrman’s friend Dr. Caldwell Esselstyn. Via 90.3 WCPN: How To Eradicate Heart Disease.