Disease Proof : Disease Proof : Health & Nutrition News & Commentary : Dr. Joel Fuhrman

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!

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Nowadays I spend MOST of my time in front of a computer. If I didn’t eat right and exercise, I’d be as big as a HOUSE! Remember, a sedentary lifestyle wallops your health.

So, if you’re a desk-dweller like me. You have to figure HOW to bridge the gap between sitting and moving. You could start with the “Workstation.” It’s the hybrid combination of a desk and a treadmill.

I’m not sure I could type and walk at the same time. I can barely THINK and type at once! I’d rather get up and stretch, especially since University of Queensland researchers determined periodic stretch breaks are good for your health. And here are some desk stretches—via The Los Angeles Times.

Also, here's a whole list of office exercises you can do; including wearing a pedometer, finding a walking buddy and taking the stairs. Actually, taking the stairs is VERY heart healthy and can dramatically increase fitness levels; from Reuters.

Or you good always do Zumba. I’ve never tried it, but apparently this Latin exercise dance-craze is taking the world by storm. Aye carumba! I’m WAY too uncoordinated for that.

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We already the United States is FAT and getting FATTER and that obesity costs this country A LOT of money, but it just got WORSE! New research in Fertility and Sterility claims being obese may diminish a man’s fertility; Reuters reports.

Now, obesity doesn’t only affect men’s potency. Women are also at risk! Last year a study determined that obesity may prevent eggs in women’s ovaries from becoming healthy embryos; more from the AFP.

NO guy or gal wants to hear that. Good thing new research has determined that exercise can reduce fat, in this case, fat in the liver. Another clear-cut example that exercise is ALWAYS a good idea! So, eat healthy, exercise and check out these tricks to living to 113—via That’sFit.

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Exercise goofs vary. Some people put the treadmill WAY too high and others SQUEEZE into tight workout clothes and some do both!

But seriously, Parade magazine points out 3 more fitness mistakes. Have a look:

• Forgetting to warm up or cool down

• Not cross-training

• Ignoring proper form

I’m a stickler for all three, especially the last one—my motto is slow and steady. Actually, give the U.S. Navy SEAL workout a try, seems like a pretty inclusive routine to me.
 

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Imagine you’re a black bear. You’re just wandering around, minding your own business, looking for picnic baskets and—WHAM—some dude on a bike crashes into you!

What do you do? Maul his face! Briefly recall your days riding a unicycle in the circus? Or, turn tail and scamper away?

Luckily, for a Missoula, Montana middle school teacher and cycling enthusiast, the bear he “T-boned” flew over his handlebars, rolled over his head—cracking his helmet—and took off down the road; AOL News reports.

Suffering only bruising and scratches, some would say this cyclist BEAR-ly got away! Clearly, this is GREAT advertisement for bike helmet awareness.

Now, for all you mountain-bikers, no worries, BEAR-CRASHES are very uncommon. Excessive speed, unfamiliar terrain or hitting a bump are more likely causes of a crash—via The Physician and Sportsmedicine.

Regardless, I prefer my biking stationary!

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Do you lift weights? I do, four days a week: Monday, chest; Tuesday, legs; Wednesday, shoulders; Thursday, arms; and abs, everyday! Now, Dr. Fuhrman recommends resistance-training, especially if you’re a woman looking to avoid osteoporosis.

And HealthandMen offer up four reasons why pumping iron is a GOOD idea. Take a look:

• Stroke prevention: weightlifting actually decreases your blood presure, therefore reducing the risk of stroke.

• Anti-Depressant: It’s always been said that weightlifting and cardio can be great for reducing stress, but it’s not only stress that it can benefit. It’s been shown to also make people generally have a better mood about them.

• Increase Your “T” Levels: Testosterone plays an important role in protein synthesis and sexual drive as well as mood an activity. Weight lifting signals your body to produce more.

• Cuts Diabetes Risk: Weight lifting decreases blood glucose levels along with improving insulin sensitivity.

Okay, before you run out and hit the weights. You might want to check out this list of debunked muscle-myths via Men’s Health.

And a few months ago. The New York Times asked, Does Weight Lifting Make a Better Athlete?

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According to Dr. Fuhrman obesity and its sequelae cost the United States over $100 billion each year—so why suffer? Just eat right and exercise! Especially since new research shows that EXERCISE seriously kicks obesity’s butt.

The study appears in the Archives of Internal Medicine. More from Julie Steenhuysen of Reuters:

When we looked at the Amish who were the most active, there is suddenly no effect of that gene," said Dr. Soren Snitker of the University of Maryland, whose study appears in the Archives of Internal Medicine.

The findings, which suggest physical activity can overcome a genetic predisposition for obesity, may help inform the debate over whether changes in diet or physical activity will make the biggest difference in fighting obesity.

Consumer groups have pushed for laws such as July's moratorium on new fast-food restaurants in certain Los Angeles neighborhoods, while the food industry often maintains that a lack of exercise is more to blame.

Researchers focused their study on a group of 704 Old Order Amish men and women in Lancaster County, Pennsylvania, a religious group whose members often do not drive cars or have electricity in their homes.

Snitker said the group offered a unique mix of activity levels, with some farmers in the community still using horse-drawn plows while others holding more conventional jobs, including factory work.

Now, get this. Another study—this time in the Archives of Pediatrics and Adolescent Medicine—claims that active video games are a great way to work out; Reuters reports. Go figure, exercising in the digital age!

For more, check out Disease Proof’s obesity and exercise categories.

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Before I joined a gym, I spent HOURS exercising in my parent’s basement. In fact, as a kid I bought a weight bench, weights, punching bag, rowing machine, pull bar and my parents bought a treadmill. Having your own mini-fitness center is SUPER convenient.

And recently, Jacki Donaldson of That’sFit cleaned out her garage and setup her own little gym. Here’s a bit:

We finally cleaned out our garage the other day and dug out from piles of debris a bunch of workout equipment. My husband bought it all not long ago, we used it for a bit, and then it somehow got buried. Boxes sat on the weight bench. Swimming towels hung from the pull-up bar. And the weights, well, they were painted with a layer of dust. No more is this the case, though. Nope, our garage looks more like a gym now than it does a storage unit and all four of us Donaldson folks are pretty inspired by the fitness potential lurking just outside our kitchen door.

Strength training has always been my weakness when it comes to exercise. I love to run, walk, and swim but I typically lack motivation for building muscle. Our new home gym is helping. Today, I ran a 3.5-mile loop around town and topped things off with a mini-garage workout. Did the same yesterday after my swim. Plan to keep on doing it. My husband, somehow lean and fit without much purposeful exercise, was out in the garage last night. I caught him doing loads of pull-ups -- how does he do them so effortlessly? -- and after his full routine, he was drenched in sweat. The most promising effect of our garage renovation, though, is how it's got our kids pumped up about pumping up. Five-year-old Danny tells us he wants to be a wrestler when he grows up. "That's why I'm working out," he says. And Joey, seven years old and a master at a perfect push-up, is working pretty hard too. His dad spots him on pull-ups, and I saw him cranking out some bench press reps last night too.

I think having some fitness equipment at home is a GREAT idea. If you’re committed to staying fit, it’s a perfect way to beat the guilt when you don’t feeling like going to the gym—know what I mean?

Also, Reuters reports that exercise can cut cancer-risk. Another reason to get moving!

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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.
 

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