DO THIS, NOT THAT
DON’T DO Close-grip barbel upright row
DO Wide-grip upright rows
Close-grip upright rows can create a shoulder impingement, mechanical compression and/or wear of the rotator cuff tendons.
PULL THE WOOL OVER YOUR BACK
According to research from Turkey, wool underwear can help relieve lower back pain. Men who wore merino wool underwear for 2 months felt 89 percent less pain and took less meds than those who had worn cotton underwear. The reason: Wool’s heat-retaining properties keep your back muscles supple, reducing pain and boosting flexibility, according to the scientists.
ICKY & STICKY AND GOOD FOR YOU
Icky as it may sound, fermented foods like sauerkraut, fermented veggies, tempeh, and miso provide a sticky, slick biofilm that helps protect and transport healthy probiotic microbes in the colon when consumed. While probiotic pills may contain billions of live cultures, they lack this beneficial slimy transport medium. To maximize health by strengthening the immune system with live probiotics, consider adding non-pasteurized, fermented foods to your healthy diet.
TOOTHPASTE AND YOUR HEART
Recent research suggests that triclosan – an antibacterial ingredient in some toothpastes and soaps – could be bad for heart. Researchers exposed cardiac cells from mice to triclosan, the cells stopped contracting properly. One theory is that the chemical impairs signaling between calcium channels in those cells. However, more research is needed to determine if this poses any risk to people.
DID YOU KNOW
About one third of the human race has 20-20 vision. Glasses and contact wearers are hardly alone in a world where two thirds of the population have less than perfect vision. The amount of people with perfect vision decreases further as they age.
CHEAP NOT ALWAYS BETTER
Foods grown with pesticides and chemicals are cheaper to produce, but contain undesirable residues and possible genetic modification. Organic foods by definition do not have residues or genetic modification, but are more expensive to purchase. One way to offset the high cost of organic produce is to grow it yourself. Even apartment dwellers can use hanging baskets for sprouts or veggies. To maximize health and minimize organic food cost, consider growing your own organic fruits and vegetables.
NOT-SO SWEET MEMORIES
According to scientists in Australia, high “normal” blood sugar could raise your risk of Alzheimer’s, even if you don’t have prediabetes or diabetes. In a 4-year study, healthy people with the highest levels in the “normal” range (92 to 110 mg/dl) had the most shrinkage in brain regions critical for memory. The reason: Excess sugar in your bloodstream promotes clotting, which can deprive your brain of blood and oxygen, says study author.
DID YOU KNOW
97 percent of the entrees at chain restaurants exceed the USAD nutritional guidelines for fat, saturated fat, and sodium.
OLDER AND BETTER, LIVER LONGER
Life expectancy increases the older you get. The American Academy of Anti-Aging Medicine claims that if individuals live to age 60 in good health, they have a 50% chance of making it to age 100, and average life expectancy rises from 75 years to 85 years. Once you reach 85, life expectancy predictions rise again. No doubt about it, people are living longer and it is vital to keep inflammation from environmental exposure and food intake down to enjoy those increased years of life. To maximize lifespan, evaluate your diet and lifestyle to minimize sources of inflammation.
MILK THE NEWS
According to new research from Europe, eating yogurt, cottage cheese or other cultured dairy products may help protect you from type 2 diabetes. People in the study who ate 8 ounces a day of cultured dairy had a 12 percent lower risk of developing diabetes than those who ate none. The reason: The probiotics in these foods may help your body produce a form of vitamin K that has been linked with decreased diabetes risk, says study author.
CANCER AND EXERCISE
According to a study at the University of Vermont, good health may also significantly reduce cancer risk. The study followed 17,000 test subjects for 25 years and found the most fit participants had a significantly lower cancer risk then the least fit. (68% lower risk of lung cancer ad 38% lower risk for colorectal cancer) Even small improvements in fitness reduced cancer risk, implying that baby steps towards increased physical fitness are helpful. To maximize health and minimize cancer risk, make every effort to include exercise you love in your daily routine.
VEGGIES AND BREAST CANCER
Studies show that eating cruciferous vegetables such as broccoli, kale and cabbage may decrease the risk of dying of breast cancer by more than 33%, and eating vegetables containing carotenoids, like carrots and peppers, can reduce your risk of breast cancer by 20%. To reduce breast cancer risk without drugs, surgery, or other dangerous side effects, consider increasing your daily intake of delicious, healthy vegetables.
BIG GREEN SUPERHERO
According to an Oregon University study, spinach may have an unrecognized superpower. Rats that ate spinach after being treated with an unknown carcinogen had a 45 percent lower incidence of colon tumors than rats that didn’t eat spinach. Further study is needed to determine how the spinach supplied the benefit.
FOR STROKE RECOVERY
Strokes are the third leading cause of death in the US, affecting 795,000 people per year. New research from Ohio State reveals that vitamin E (specifically alpha tocotrienol) shows dramatic promise in preventing stroke-related brain damage. Optimal absorption may occur by taking mixed tocopherols (alpha, beta, gamma and delta) separate from mixed tocotrienols. Both forms provide amazing benefits, but the presence of one may interfere with the absorption of the other. To maximize health and minimize the risk of brain damage from stroke, investigate further the positive effects of natural vitamin E complexes on brain health.
DID YOU KNOW
Monday is the day of the week when the risk of heart attack is greatest. Yet another reason to loathe Mondays! A ten year study in Scotland found that 20% more people die of heart attacks on Mondays than any other day of the week. Researchers theorize that it’s a combination of too much fun over the weekend with the stress of going back to work that causes the increase.
YOUR POLITICAL VIEW AND EDUCATION
A recent study of 1000 Americans revealed that when subjects were asked to evaluate 2 Education Plans, one described as Democratic and the other Republican, 75% chose the plan that matched their political ideology even when the plans were reversed. These results indicate “Crowd-think”, or affiliation with a group without discrimination. Has our country become so fractured that we have lost the ability to think and evaluate independently? To maximize health, examine your current level of “crowd-think” and consider taking the time to evaluate ideas (especially health-related ones) based on merit and common sense, rather than ideology.
*Consult physician before trying a new supplement, food or diet. Especially if you’re on any medications.