WEEKLY REPORT – 03.26.17

WORK OUT, DON’T BURN OUT
A Swedish study reveals, being fit may help you avoid workplace burnout. Men who did better on a cycling fitness test were less likely to report feeling fried than those with lower fitness scores. The reason: Exercise can refresh you mentally and even expand your social circle, both of which may shield you from burnout, says study author.

DRUG-FREE BACK PAIN TREATMENTS
American College of Physicians recommends drug-free treatments to fight lower back pain. Yoga, massage, and acupuncture are cheaper and aren’t as dangerous as drugs. Estimated 80 percent of adults experience back pain at some point in life.

POWER UP YOUR REGULAR LIFTS
Many lifts have a power component. You can increase the power of a particular movement by performing its power counterpart. Here’s some strength moves and their power counterpart:
– Squat/jump squat
– Bench press/clap push-up
-Walking lunge/switch jump

The power counterpart can help you get out of a rut. Right after the strength move you can do the power component to failure. For example, do your set of squats, then immediately do bodyweight squat jumps to exhaustion.

BELLY FAT AND HEALTH
A Boston based study finds people with too much belly fat are more likely to develop type 2 diabetes and coronary heart disease. Body fat location can vary in people who are obese, the researchers say those with the highest waist-to-hip measurements are the ones at greatest risk.

DID YOU KNOW
The adult human body has 206 bones, and more than half are accounted for in the hands and feet.

FOR BREAST CANCER SURVIVORS
Canadian researchers say exercise is the most important choice that breast cancer survivors can make to avoid a recurrence. Their study said gaining weight after treatment can increase your risk of dying from cancer. Doctors recommend at least 30 minutes of exercise 5 days a week.

RELEAVE STRESS
Research from Japan shows that after touching a houseplant for two minutes, men felt calmer and had reduced bloodflow to brain regions activated during stress. The reason: We’re wired to constantly assess whether our surroundings are pleasant (calming) or unpleasant (stressful), with nature falling into pleasant, says study author.

SHOWER AND SLEEP
Showering at night may help you get a better night’s sleep. The trick is to not start your shower too late. Researchers at the Center for Sleep Medicine in New York say it all has to do with your body temperature. Your temperature rises throughout the day until late afternoon lowers, that’s when it suddenly reverses and starts to fall, signaling your body that it’s time to start falling asleep. Experts say, make sure you’re out about an hour and a half before you want to fall asleep.

WEEKLY REPORT – 03.19.17

GLASS HALF FULL
According to research from the U.K., optimistic athletes are less likely to become injured, and they bounce back faster if they do get hurt. The reason: Glass-half-full guys may simply be more conscious of injury-prevention practices, or they may experience less stress during competition, reducing their susceptibility to injury, says study author.

EAT YOUR GRAINS
An eight-week study from Tufts University found that eating whole grains – like whole wheat, flour, oatmeal, and brown rice – can help the body burn up to an extra 100 calories a day. The reason: Whole grains impacts how other foods are digested, says study author. Participants also saw a modest boost in their immune systems and had faster resting metabolisms. Another study found that eating brown rice instead of white rice actually speeds up weight loss and is the equivalent to talking a 30-minute brisk walk.

EXERCISE PROTECTS THE HEART
A study from five universities that shows exercise gave participants a protective benefit to the heart even after just running 30-minutes on the treadmill.

FOCUS ON THE FINISH
A French study suggests that you’ll run faster if you focus more on the finish line than on your performance. Athletes who were assigned a goal-oriented task (completing a race as quickly as possible) sprinted significantly faster than those given a performance-related task (honing their running form). The reason: Your brain can’t react as quickly as your muscles can, so focusing on each step only slows you down, says study author.

PASTA AND HEALTHIER YOU
New research shows that people who regularly eat pasta have better overall diets and healthier blood sugar levels than those who avoid it. The findings also showed pasta eaters have higher levels of vitamins and nutrients most people lack – like folate, iron, and fiber.

HARDGAINER BASICS
Skinny guys can train and build muscles effectively by going to the gym three to four times a week. Training every day and pushing too hard will lead to overtraining. Perform compound exercises, those that work multiple muscles – such as squats, deadlifts, bench press, and pull-ups.

VEGGIE AND MUSCLES
A study published in the American Journal of Clinical Nutrition, showed that vegetarians can build muscle mass just as effectively as those who eat meat. The study found that animal protein and plant protein appear to benefit muscle health equally.

WEEKLY REPORT – 03.12.17

OVERHEAD EXERCISES WEAKEN SHOULDERS
A study in the Journal of Strength and Conditioning Research suggests, overhead exercises may actually weaken your shoulders. Lifters who pressed weight overhead (doing moves such as shoulder press) were at greater risk of shoulder instability than those who kept weight below their head, as with lateral raise. The reason: You need to have great strength, mobility, and stability to safely lift overhead, and most people don’t. The study also found significantly fewer problems among the lifters who performed rotator-cuff strengthening exercises.

IDEAL EXERCISE TIME
The best time to workout is during the day. According to researchers at Northwestern University, muscles have their own circadian rhythm or internal clock. It all has to do with oxygen levels of how the body produces energy. Researchers found that exercising during the daylight hours is best because your muscle are most efficient when you’re most awake.

DID YOU KNOW
Smaller men and women are less dependent on sweating to cool down, instead, they rely on increased circulation to release heat.

D FOR ABS
Scientists at the University of Minnesota assessed body fat and vitamin D levels in hockey players, they found that the players with the highest vitamin D levels had the lowest body fat percentages. Recommended doses of 1,000 to 2,000 IU a day.

MEAL TIMING PROTECTS HEART
The American Heart Association says how often and when we eat can affect the risk of heart disease and stroke. Researchers suggest consuming the majority of calories early in the day, especially at breakfast. Scientists say regular breakfast eaters tend to have lower rates of heart disease and are also less likely to have high cholesterol and high blood pressure. They say eating throughout the day gives the body time to burn off calories and can lead to better eating habits.

LIVE LONG EAT LESS
The National Institute on Aging found that cutting the amount of calories you eat as an adult can lead to a longer life. Researchers found that the fewer calories you consume will mean you live longer and healthier. Researchers analyzed the data from a study using 200 rhesus monkeys and say that the results should be the same for human adults. According to their findings humans could expect to live up to 18 more years.

COFFEE AND TEA NOT SO SWEET
Coffee and tea can be adding a lot of calories to your diet, add ins like sugar and cream can really add up. Researchers found that coffee and tea drinkers who sweetened and flavored their drinks might be stirring in 70 extra calories a day, that adds up to an extra 7 pounds a year.

TRAINING THE BODY TO FIGHT CANCER
Breakthrough in immunotherapy are emerging in animal and clinical trials. Researchers are using drugs to help the immune system find and destroy cancer cells, they’re also using vaccines that can teach the body to recognize cancer as the enemy. Researchers say while the results are promising there are limitations, different patients might respond better to different treatments and some cancers might not respond at all.

CHOCOLATE SUPER PILL
A groundbreaking new pill to help fight heart attack, strokes, and dementia has hit the market and it’s made entirely of chocolate. BloodFlow+ is now available in the UK, the new pill contains the antioxidant flavanol in its purist form. Researchers have found that flavanols extracted from cocoa can improve blood flow and help reduce the heart disease, stroke, and dementia. Experts say eating dark chocolate will not provide the same affect.

WEEKLY REPORT – 03.05.17

BERRY GOOD BREAKFAST
Having toast for breakfast? Finnish scientists found that eating a cup of strawberries or blueberries blunt the insulin spike caused by consuming white bread. Previous research has found that the acids in berries may help slow the rate at which food leaves your stomach. This may moderate your body’s insulin response.

SITTING AND DEMENTIA
In a Canadian study, researchers found that being sedentary can put you in the same risk of developing dementia as those who carry the gene for it. On the other hand, people who exercise seem to have lower odds on developing dementia compared to people who weren’t physically active.

DOUBLE CHECKING
Research at Cornell University, New York, found that jumping on the scales daily is a more effective way of losing weight, and keeping it off, than doing it weekly. The reason: It holds you accountable more regularly.

DIET AND BONE LOSS
Ohio State University researchers say women who eat an anti-inflammatory diet could lower their risk for bone loss. That also could prevent painful hip fractures later in life. Anti-inflammatory diets include healthy fats, plants, and whole grains.

DID YOU KNOW
Your head creates inner noises: It’s rare, but exploding head syndrome exists.

FIBER AND KIDNEY CANCER
A study in the American Journal of Clinical Nutrition suggests that a fiber-rich diet could protect you from kidney cancer. People on a high-fiber diet (about 17 grams per 1,000 calories) had a 19 percent decrease in kidney cancer risk compared with those who took in the least. The reason: Fiber may prevent cancer-causing toxins from reaching your kidneys via your intestines, the study reports.

DON’T WORKOUT IN ANGER
If you exercise while anger it can trigger a heart attack. A large international study published in the journal Circulation ties heavy exertion while stressed or mad to a triple risk to a heart attack within an hour. Researchers study suggest there may be better or worse times to exercise and that extremes trigger harm. Researchers suggest taking a break before exercising to relax and bring down your heart rate.

WEEKLY REPORT – 12.18.16

BLOOD TEST TO PREDICT DEATH
A blood test may tell you if you’ll be alive in the next five years. A study has found a biomarker that measures inflammation in middle-aged adults may predict our short term death risk.

GOOD VIBRATIONS
According to The Journal of Strength and Conditioning Research, strength or stretching exercises on a shaking platform – like a Power Plate or Vibro Disc – could prevent or repair muscle damage when used before or after a hard workout. The reason: Researchers think the vibration fires up your muscles to prepare them to go, and then stimulates restorative blood flow afterward.

DID YOU KNOW
Working out can help you avoid urinary tract infections.The study tracked 19,000 people for a year, so it’s considered more accurate than previous studies on the subject.

BENEFITS OF DISTRACTION
Most people become easily distracted as we get old, but according to a Toronto study that may not be all that bad. The lead researcher says there are some things that people learn faster and remember better when they’re not focused. In the study, people looked at pictures of faces with the on it and were told to ignore it. In the results, older participants did better at matching the names to the faces than the younger ones did. Researchers are finding that a reduced ability to focus, called decreased cognitive control, is often associated with greater creativity and problem solving.

TYPE OF EXERCISE MATTERS
The type can make the difference between life or death. Researchers studied more than 80,000 adults and found that racquet sports were linked to the best odds of long term survival. Swimming and aerobics were next on the list.

REHIIT
Reduced-exertion high-intensity interval training, whichImproves fitness in just 30 minutes a week. Volunteers did three 10-min REHIIT sessions weekly; each workout included two 20-sec sprints. After six weeks, exercisers were 12% fitter (measured by oxygen moving to their muscles).

WEEKLY REPORT – 12.11.16

DO THIS, NOT THAT
DON’T DO seated rotation machine
DO cable chop
Your hips and shoulders are designed to rotate as a unit. If you rotate one and not the other, its just a matter of time before you’ll be calling a back surgeon.

DID YOU KNOW
On average, smoking shaves 10 years off your life. Source: The Lancet

HELP IN A CURRY FOR SMOKERS
Consuming curry may help former smokers undo some of the lung damage from smoking. In a Singapore study, ex-smokers who ate curry monthly scored 10% higher on a lung function test than those who didn’t eat curry. Even those who never smoked took deeper breaths after eating curry-rich food. The reason: The antioxidants in the spice turmeric, says study author.

AVOID BINGE EATING
Researchers at the University of Michigan found that people who kept a normal workout schedule were less effected by a week of overeating than those who didn’t exercise. The reason: Exercise was found to act like a shield against inflammation and glucose intolerance.

NOT ALL SUGARS ARE EQUAL
A study in The Journal of the American Medical Association reported that when participants sipped a drink loaded with either glucose or fructose – two types of sugar used to sweeten processed foods and drinks – only the glucose drinkers’ brains registered fullness. The reason: Fructose consumption may lead to overeating because the brain may not get the signals it needs to suppress hunger, says study author.

GENE FIGHTS OBESITY
British researchers have identified a gene that could help fight obesity by making us feel fuller. The researchers say lab mice who have the gene were protected against obesity when fed a high fat diet. They think the discovery may lead to better drugs for regulating appetite.

BRAIN FREEZE
Researchers report that intense exercise disrupts activity in your brain’s frontal lobe, impairing your ability to come up with quick solutions. The effect may be annoying at the gym, if you can’t figure out how many reps are left – but it can be dangerous on the road. So when biking or running, slow to a moderate effort while crossing streets or deciding which way to turn, say study authors.

ALCOHOL AND WEIGHT LOSS
Researchers at the University of Illinois studied lab rats and found that when rats consumed a moderate amount of alcohol they ate less food. But their calorie intake remained the same. When they were injected with alcohol to mimic binge drinking they actually consumed less calories overall and began to lose weight. Despite the findings researchers say this is not a good way to lose weight.

DID YOU KNOW
52% of kids’ cereals have more sugar per cup than 3 chocolate chip cookies. (Adults consume 58% of kids’ cereals.) Sources: Environmental Working Group and Consumer Reports

HEALTH TIP
Commercial air fresheners contain many toxic chemicals and known carcinogens, which studies have shown are particularly dangerous for small children and pregnant women. Consider opening windows for natural air freshening, or purchase natural, chemical free air fresheners to minimize exposure.

WEEKLY REPORT – 11.13.16

ONE FATTY MEAL MAY NOT KILL YOU, BUT
A study presented at the Canadian Cardiovascular Congress found that a single splurge on high saturated fat foods significantly restricted blood flow in the arteries for up to four hours afterward. Over time, repeating this effect can influence heart-disease risk, says study coauthor. But healthy fats like those found in olive oil, salmon, and nuts had no such effect.

HEALTH TIP
BPA (bisphenol-A) the chemical which mimics estrogen and contributes to Low T in men and hormone disruption in women is now showing up in recycled paper products like toilet paper and paper towels due to heavy concentrations found in newspaper, cash register receipts, and other recycled printed materials. Support efforts to remove BPA from these sources to minimize hormone disruption, and avoid BPA (plastics, cans) whenever possible.

FOR CARB LOVERS BREW THIS
A study in Molecular Nutrition and Food Research says that green tea could help blunt the ill effects starchy foods have on blood sugar. The study found that mice had about half the usual increase in blood glucose when their starchy food was spiked with green-tea compound. The reason: The compound, known as EGCG, seems to slow the digestion of starches, says study author. The reap similar benefits, drink a cup and a half of green tea when you eat starchy foods.

YOLK IT UP
According to a Time magazine report, eating eggs, especially the yolks, could raise help raise levels of HDL or good cholesterol. HDL is linked to a lower risk of heart disease. Yolks contain a mix of saturated and unsaturated fats, along with vitamin E, and are rich in nutrients that can help eye health and protect against inflammation.

BEST WAY TO GET IN FIT: COMPETITION
A recent study reveals that a little friendly competition could be the answer to getting fit. According to the National Center for Health Statistics, a key strategy to keep people active is competition. That beat out support groups or motivation through social media.

ENERGY DRINKS AND LIVER FAILURE
Doctor’s say, energy drinks could be just as bad for your liver as too much alcohol. Heavy drinkers have developed severe hepatitis. Energy drinks are high in vitamin B3, which is toxic to the liver.

GRAPEFRUIT + MEDS = TROUBLE
According to a study in the Canadian Medical Association Journal, a group of chemicals in grapefruit – called furanocoumarins – can prevent certain medications from being broken down in the body. Too much can increase the potency of some drugs by 330% and may cause acute kidney failure, cardiac arrest, or even sudden death. Currently, 85 meds are known to interact badly with as little as seven ounces of juice or one grapefruit a day – including some that treat cancer, infections, and cardiovascular and psychiatric disorders, so ask your doctor or pharmacist if this citrus is off-limits.

MUSIC CAN MAKE THE WORKOUT EASIER
Canadian researchers say music can make the hardest workout easier. The studied followed 2 groups young, fit people doing high intensity interval training, one group listened to music and the other did not. The music group like the workout more and also more likely to continue doing it.

CANOLA OIL TRIMS BELLY FAT
Recent research shows that pouring on the canola oil may help you lose fat. Researchers tested 5 different vegetable oils in people with extra belly fat and found that canola oil helped them lose fat after just one month.

TRAINING TIP
Standing upper-body exercises activate your core, tone multiple muscle groups, and increase functional strength, which helps with everything from opening a heavy door to swinging a golf club.

GLUTES BLAMED FOR RUNNER’S KNEE
A report in the British Journal of Sports Medicine blames your glutes as the likely culprit if you have runner’s knee. Researchers found that in people with knee pain, butt muscles didn’t fire properly while running or walking up and down stairs, which may place greater stress on the knee.

HEALTH TIP
Replace starchy carbohydrates and sugar with healthy fats or lean protein to reduce insulin response and sugar cravings. Also, consider consuming Dandelion Tea 2 or 3 times per day to help moderate hypoglycemia and reduce sugar cravings while transitioning to a reduced carbohydrate diet.

VERBAL SUPPORT
According to several studies, having a supportive training buddy or class instructor can increase your workout’s effectiveness. Receiving verbal praise can actually help you perform exercises even better next time. It seems to activate the same reward circuits in the brain as major incentives (like cash) and to help solidify your muscle memory for that particular skill, says researchers.

DID YOU KNOW
As a person ages, the diameter of each hair on the head shrinks. Hair is thickest in the early 20s, but by age 70, it can be as fine as a baby’s. Aging also causes hair to grow where it is not wanted, such as in the nose and ears, and to fall out where it is desired.

WEEKLY REPORT – 10.30.16

JUST SMILE
Smiling is an easy way to instantly relieve tension. Students who smiled during a stressful task had lower heart rates afterward – indicating they could get over anxiety faster than others. Source: Psychological Science.

SCRUB IT
Recent research from University of California at Davis, revealed that high levels of triclosan, an antibacterial chemical found in many toothpastes, mouthwashes, and liquid hand soaps, impairs the ability of heart and skeletal muscle cells to contract. Study coauthor says this would likely pose an issue (such as a loss of coordination and strength) only for people with an underlying problem, such as a heart condition.

CHOCOLATE & YOUR HEART
According to a study from Brown University, those who eat dark chocolate on a daily basis are reducing their risk for heart disease. The reason: Dark chocolate contain flavanols, which are rich in anti-oxidants.

ANTI-BREAK OIL
In a study, people who consumed a Mediterranean diet plus virgin olive oil for two years saw an increase in osteocalcin, a protein that’s a marker of bone growth. Those who didn’t up their oil intake experienced no increase in osteocalcin, reports the Journal of Clinical Endocrinology and Metabolism.

WIPE THIS!
The University of Houston reports, 81% of commonly touched surfaces in hotel rooms (remote controls, light switches, phones) that are contaminated by fecal bacteria, pack disinfectant wipes!!

STRETCHING AND HEALTH
If you only stretch once a day there’s 23 hours hours, 59 minutes and 30 seconds you’re not. Rotating and stretching every joint daily keeps them lubricated, and helps prevent injury. Start at one end of your body and work your way to the other end stretching and moving every joint, especially before exercising or when under stress.

WALK AFTER MEALS
A study shows a short walk after eating can help people with type 2 diabetes. Doctor’s in New Zealand found that blood sugar levels fell 22% from people taking a brief walk after dinner compared to people taking longer walks at other times during the day.

WAISTLINE SHRINKING SPICE
The compound that gives turmeric its yellow shade and may also help you shed pounds. In a study, those who took curcumin capsules for nine months saw reduced waist measurements and improved blood sugar levels compared with a placebo group.

HEALTH TIP
Progressive exercise and fitness experts endorse 12-15 minute high-intensity interval exercises that stimulate fast-twitch muscle fibers, increase insulin sensitivity, increase growth hormone, and decrease aging. These exercises range from 4-8 one-minute intervals of full exertion, with 1-2 minute rest periods performed 2-3 times per week. Long cardio workouts are now out of style. Give high-intensity interval exercise a chance if you haven’t already – but start slow and work your way up.

CORN OVERFED
Recent research suggests that eating genetically modified (GM) corn could contribute to obesity. Scientists found that rats fed GM corn for three months ate slightly more (and grew slightly bigger) than a group fed non-modified corn. The reason: The gut may detect components of the genetically engineered products and then have to work harder to digest them and the body may try to compensate for the increased work by boosting food intake, says study author.

WEEKLY REPORT – 10.02.16

BAIT AND SWITCH
The conservation group Oceana conducted DNA tests on seafood in New York City and found that 39% of the fish sold in grocery stores and restaurants was mislabeled. Farmed salmon was labeled “wild,” high-mercury tilefish was “red snapper” or “halibut,” and sushi bars were selling escolar – a fish that can cause diarrhea – as tuna. Download the Monterey Bay Aquarium Seafood Watch app to locate restaurants that offer responsibly sourced seafood.

THE DARK SIDE OF SNORING
According to researchers at Henry Ford Hospital in Detroit, snoring may raise your risks of heart disease and stroke; even without sleep apnea. Snorers without sleep apnea were more likely than non-snorers to have thickened, narrowed carotid arteries, a precursor to atherosclerosis and blood clots. One theory: Your palate vibrates when you snore, inflaming carotid arteries nearby, says study author. If you’re a snorer, get checked out.

OBESITY GENE MYTH
An international study showed no link between the so-called obesity gene and a persons ability to loss weight. Researchers found that people with that gene can still lose weight if they go on a diet and exercise.

FITNESS TRACKER FALLACY
According to a study from University of Pittsburgh, a fitness tracker may not be enough to stay in shape. Researchers found that regular dieters did better than those who used a technology. The reason: Trackers may get people moving, it may encourage them to overeat, says researchers.

DO THIS, NOT THAT!
DON’T DO bench dips
DO close-hand push-up
With your arms behind you bench dips creates extreme tension in the shoulders, increasing the risk of injury.

DID YOU KNOW
Only 1.4 percent of the people in the United States meet the dietary guidelines for potassium (4700 milligrams a day)

NOT A SWEET SPOT
According to a Georgetown University study, a “sugar rush” could take on a whole new meaning. Mice on a high-glucose diet showed faster cancerous tumor growth than mice that ate a small amount. High glucose levels make certain mutant proteins grow more aggressively, the scientists say. More studies may find an effect in humans.

STRESS AND BREAKFAST
According to researchers at Ohio State, stress can erase the benefits of a healthy breakfast. Researchers discovered that stressful events from the previous day can undo any benefits from a healthy breakfast. The study suggests that stress effects the way the body processes food. The results showed that even those who eat a heart healthy diet need to manage their stress, says study author.

GRAB A BAR
Of chocolate, that is. A study published in Molecular Nutrition & Food Research found that after eating a dose of dark chocolate, men showed better blood platelet function that those who didn’t eat any The reason: Flavanols in chocolate may help keep platelets for sticking together, resulting in better protection against heart disease and stroke. The effect lasted up to 6 hours, the scientist found. They suggest eating it in moderate amounts on a regular basis may provide a continuous heart-health benefit.

EXERCISE STOPS CRAVINGS
According to a new study, ask you have to do to curb your cravings is exercise. Researchers say short 15 minute bursts of strenuous exercise can make hunger go away. Researchers found that any kind of mental work utilizes brain energy, which makes people want to have food. In the study one group rested after studying and the other group performed interval training on a treadmill. Those who did not exercise increased their food intake by 100 calories.

MORNING SICKNESS, GOOD?
According to a study from the National Institute of Health, morning sickness may be good for you. Looked at a group of women before they got pregnant, then followed them for 3 to 6 weeks. The result: The women who reported nausea and vomiting were less likely to miscarry by the eighth week. Researchers believe there is a link, but more research will be needed for the answer.

AFTERBURN
An Italian study reports, brief workouts with heavy weights may be best for losing fat. In the study, one group of men did 32 minutes of interval-style lifting (heavy weights with 20-second rests between sets). Another group did 62 minutes of lighter weight using a more traditional approach (3 sets of 12 to 14 reps, shorter rests between sets). Over the next 22 hours, the heavy lifters burned an extra 363 calories. The reason: Your muscles work harder with intervals, so they have to do more post-workout rebuilding.

HEALTH TIP
Herbs that can protect the stomach and intestines and counteract excess acid include dandelion, fennel, and slippery elm. Kelp and Irish Moss are also effective antacids. Consider adding these herbs to meals, or taking them as supplements when excess acid is problematic.

WEEKLY REPORT – 09.25.16

THIS BLOWS
According to Italian scientists, colon cancer shows in your breath. The cancer alters the balance of compounds in a person’s breath, making the disease detectable with a Breathalyzer-type test. Study author says the test could be ready in a few years. Other scientists are studying similar ways to detect lung and prostate cancer.

EXERCISE VS ALCOHOL
According to researchers at the University of Sydney, exercise may be the best way to fight a hangover. Researchers say just 20 minutes of of moderate exercise every day decreases some of the harmful effects of drinking too much. Excessive alcohol use can lead to heart disease, stroke, and several types of cancer. But the new study showed the daily exercise significantly reduced the risk of drinking related illnesses.

CRACKING KNUCKLES, GOOD?
A study presented at the Radiogical Society meeting that has not yet been published says cracking knuckles may make them more flexible. When you crack your knuckles, you release gas that has built up in the joints and when researchers studied 400 knuckles under ultrasound, they found that the joints had more flexibility after they were cracked. Researchers say they found no immediate disability in the knuckle crackers in our study, although further research will need to be done to assess any long-term hazard – or benefit – of knuckle cracking,

HEALTH TIP
Excessive insulin response (and high blood sugar) can be controlled by limiting consumption of sugar, eliminating high fructose corn syrup, and minimizing starchy carbohydrates. Consuming protein or fiber with carbohydrates will slow insulin response. Plan to eat small protein portions with healthy carbohydrates to minimize insulin response, and reduce sugary, starchy junk foods to maximize health.

BAND TOGETHER
According to a study in the journal Sports Biomechanics, strapping on a resistance band could keep your knees healthy. Looping a resistance band around your lower thighs when you perform squats may help you push your knees out, helping prevent injuries like an ACL tear. The reason: Pushing your knees out creates more tension in your hamstrings and glutes. That stabilizes your knees, also distributes the load more evenly across the hips which helps you lift more weight.

SAUNA FOR WEIGHT LOSS
Recent research suggests that infrared saunas can help lose those unwanted pounds. Infrared heat penetrates deeper into the skin than traditional saunas which results in a more vigorous sweat. Experts say you burn up to 600 calories in 30 minutes. The reason: It stimulates the metabolism by increased heart rate similar to exercise. Also, other studies have shown that just 15 minutes a day for two weeks can benefit blood pressure and heart health.

LIFT TO FIGHT DIABETES
According to a study in the journal Medicine & Science in Sports & Exercise, lifting weights once a week can reduce your risk of type 2 diabetes. Also scientists as it can help your metabolism too.

DID YOU KNOW
A normal weight man is 4.6 times more likely to be considered for a supervisor job than an obese man.

THE NEW SUPER FOOD
Scientists at Oklahoma University say mangoes should be added to the super food group. Claiming the fruit may help stop obesity and type 2 diabetes. Mangoes have been found to increase a special bacteria which can ward off those conditions. The findings also say that mangoes have anti-inflammatory benefits and also are high in fiber which aids in digestion.

POSITIVE POWER
A study from the Institute of Cognitive Science in Lyon, France suggests hearing action verbs in a positive context while lifting weights may make you stronger. Study participants who listened to sentences with positive action verbs – for example, push, lift, crush – experienced a significant boost in their grip strength. But when participants heard similar sentences with negatively constructed verbs – for example, don’t lift – they showed no increase in strength. The reason: Researchers think that hearing action verbs in an affirmative context may activate certain parts of the brain responsible for controlling movement.

NIGHTCAP NOT FOR EVERYONE
Research out of UC San Francisco, long term drinking even in moderate amounts of alcohol may increase the risk of stroke. Researchers say because alcohol can cause the left atrium of the heart to get bigger, which can lead to atrial fibrillation. Atrial fibrillation is an irregular heartbeat that can lead to blood clots, stroke, and heart failure. The risk is greater for those with a genetic predisposition for atrial fibrillation.

ATHLETIC GENES
According to researchers in Japan, “natural athletes” might have athletic genes. When scientists compared the DNA of a control group to that of elite wrestlers, they found that a combination of specific forms of two genes appeared more frequently in the wrestlers. The reason: The scientists think findings might help customize workouts to maximize an athlete’s genetic advantage.