Everyone needs Vitamin D from the sun. However during these hot
summer months, we often fall victim to a little too much. Now, there’s
an alternative to lathering yourself in sun lotion every time you step
outside. Supplementation of astaxanthin, resveratrol and omega-3 fatty
acids can protect your skin internally from the sun.
Sunburn occurs when UV rays from the sun burn skin tissue, causing
the skin cells to die. This often causes noticeable discomfort, and skin
to turn a reddish color. This is a hint that it’s actually a type of
inflammation, and sunburn can be a very serious condition. The greatest
danger is that sunburn is the leading cause of melanoma, the most
serious form of skin cancer. Becoming sunburned on a routine basis
causes an individuals risk for melanoma to increase dramatically,
potentially even doubling after four or more serious sunburns.
Effectively reducing your risk of harmful sunburn can actually start
with the nutrients that enter your body. Research suggests that taking
these nutrients can help stop sunburn before it strikes.
1) Astaxanthin
The super-antioxidant astaxanthin is naturally found in algae and
animals that eat the algae. In concentrated form, it can also be found
in various supplements. As an antioxidant it has been primarily been used to promote a healthy cardiovascular system. However, recent research has suggested that astaxanthin helps protect the skin from UV rays, helping to potentially prevent sunburn.
2) Resveratrol
Recently resveratrol, an antioxidant found in grapes, has received a
lot of publicity for supporting healthy hearts as well as alleviating
certain symptoms related to cancer. This study also suggests that when resveratrol is absorbed into skin cells, it helps them block UV rays.
3) Omega-3 Fatty Acids:
A diet high in Omega-3 fatty acids has been shown to combat the
inflammatory response of skin after it’s been exposed to the sun for too
long. This can limit the harmful effects of sunburn as well as reduce
the risk of melanoma. Omega-3 acid is found naturally in fish, but supplementation may be suggested, to ensure that both proper quantity and quality is received.
These nutrients have all shown to be effective in combatting UV rays.
Try out these suggestions and let us know if you’ve noticed a decrease
in sunburn frequency and intensity.
Saturday, June 30, 2012
Omega-3s and Your Kids
Dr. Andrew Stoll of Harvard Medical School calls omega-3 fatty acids
“wellness molecules.” And no wonder. Studies show that omega-3 fatty
acids are not only great for the heart, but they also may support a
child’s memory, focus, and learning.
What are Omega-3s?
Before you head to your local health food store, there are some things you need to know about omega-3 fatty acids. Omega-3 fatty acids are a class of fats that come in three “flavors”: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Fish oil and cod liver oil are rich sources of the two most important fatty acids, DHA and EPA. The body converts the third kind—ALA, which is found in flaxseed and various vegetable oils and nuts—into DHA and EPA.
Omega-3s are vital fatty acids (EFAs). That means two things: one, the body can’t produce all the omega-3s from scratch, so these compounds must be part of the diet; and two (and even more importantly), these fats are crucial for staying healthy.
In the 1970s scientists started to study the health effects of omega-3s when they found the link between the low heart disease rate of the Greenland Eskimos and their diet of cold-water oily fish. But a healthy heart was only the beginning of the story. Numerous studies now indicate that the benefits of DHA and EPA are far more extensive than heart health and play an important role throughout your child’s life.
Your Children need Omega-3 Fatty Acids
As infants, DHA plays an important role in the development of the brain, eyes, and nervous system. This isn’t too surprising, since the retina of the eye consists largely of fatty tissue, and DHA makes up 20 to 30 percent of the brain. As toddlers, EPA and DHA can help improve their vision and cognitive and behavioral development. Once your children start elementary school, DHA remains a key component to their success, as it supports their memory, focus, and cognitive development.
Almost every study of behavioral and cognitive problems in children as well as in adults has shown a connection between low levels of omega-3s and severity of symptoms. Of course, as teens and young adults, DHA continues to play an important role. Recent studies have found that it may support hormonal and sexual health, help mood disorders like depression, and protect their hearts.
Getting your Children Omega 3 Fatty-Acid
It is easy for children to have a deficiency in DHA and EPA due to the fact they can frequently be relatively fussy eaters. The typical American diet doesn’t help either. It’s loaded with omega-6 fatty acids (vegetable oils such as corn and sunflower, and animals raised on grain instead of green vegetation), trans-fatty acids from fried foods, and hydrogenated oils, all of which interfere with the ability of the body to convert ALA to the much-needed EPA and DHA.
Since omega-3s and omega-6s are building blocks for all sorts of hormones and other important compounds in the body, it’s critical that they be in balance. Nutritionists believe that the ideal ratio of omega-6 to omega-3 in the diet is somewhere between 1:1 and 4:1. Currently, most Americans consume a ratio of 20:1 or higher.
The easiest way to know your children are receiving enough Omega-3s is a dietary supplement. Adding omega-3 rich food will also help, there’s certainly a wide variety to choose from: eggs, dairy products, cereals, cereal bars, peanut butter, and infant formulas. But do they contain enough omega-3s? There is no U.S. recommended daily allowance, but most experts recommend getting anywhere from 500 milligrams (1/2 gram) up to a couple of grams a day of EPA and DHA. So while fortified foods may contribute, they don’t contain nearly enough omega-3s to make up for a diet that’s low in these important nutrients.
What are Omega-3s?
Before you head to your local health food store, there are some things you need to know about omega-3 fatty acids. Omega-3 fatty acids are a class of fats that come in three “flavors”: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA). Fish oil and cod liver oil are rich sources of the two most important fatty acids, DHA and EPA. The body converts the third kind—ALA, which is found in flaxseed and various vegetable oils and nuts—into DHA and EPA.
Omega-3s are vital fatty acids (EFAs). That means two things: one, the body can’t produce all the omega-3s from scratch, so these compounds must be part of the diet; and two (and even more importantly), these fats are crucial for staying healthy.
In the 1970s scientists started to study the health effects of omega-3s when they found the link between the low heart disease rate of the Greenland Eskimos and their diet of cold-water oily fish. But a healthy heart was only the beginning of the story. Numerous studies now indicate that the benefits of DHA and EPA are far more extensive than heart health and play an important role throughout your child’s life.
Your Children need Omega-3 Fatty Acids
As infants, DHA plays an important role in the development of the brain, eyes, and nervous system. This isn’t too surprising, since the retina of the eye consists largely of fatty tissue, and DHA makes up 20 to 30 percent of the brain. As toddlers, EPA and DHA can help improve their vision and cognitive and behavioral development. Once your children start elementary school, DHA remains a key component to their success, as it supports their memory, focus, and cognitive development.
Almost every study of behavioral and cognitive problems in children as well as in adults has shown a connection between low levels of omega-3s and severity of symptoms. Of course, as teens and young adults, DHA continues to play an important role. Recent studies have found that it may support hormonal and sexual health, help mood disorders like depression, and protect their hearts.
Getting your Children Omega 3 Fatty-Acid
It is easy for children to have a deficiency in DHA and EPA due to the fact they can frequently be relatively fussy eaters. The typical American diet doesn’t help either. It’s loaded with omega-6 fatty acids (vegetable oils such as corn and sunflower, and animals raised on grain instead of green vegetation), trans-fatty acids from fried foods, and hydrogenated oils, all of which interfere with the ability of the body to convert ALA to the much-needed EPA and DHA.
Since omega-3s and omega-6s are building blocks for all sorts of hormones and other important compounds in the body, it’s critical that they be in balance. Nutritionists believe that the ideal ratio of omega-6 to omega-3 in the diet is somewhere between 1:1 and 4:1. Currently, most Americans consume a ratio of 20:1 or higher.
The easiest way to know your children are receiving enough Omega-3s is a dietary supplement. Adding omega-3 rich food will also help, there’s certainly a wide variety to choose from: eggs, dairy products, cereals, cereal bars, peanut butter, and infant formulas. But do they contain enough omega-3s? There is no U.S. recommended daily allowance, but most experts recommend getting anywhere from 500 milligrams (1/2 gram) up to a couple of grams a day of EPA and DHA. So while fortified foods may contribute, they don’t contain nearly enough omega-3s to make up for a diet that’s low in these important nutrients.
Helpful Hints for Optimizing Vitamin and Mineral Intake
Every bit as important as ingesting the right nutrients is making
sure that they are properly absorbed by the body. The following is a
seven-point list that can help ensure your body is making the best use
of all it receives:
1. Fruits and vegetables should be as fresh as possible and organically grown products are preferable. If vegetable and fruit juices are preferred, those freshly prepared are best, but those prepared in advance are good up to 48 hours before they begin to lose their vitamin content, if refrigerated.
2. Utilize a blender or food processor to help chop up fruits and vegetables to help make digestion easier. Seeds and nuts can also be chopped or ground up and taken with milk or in powder form.
3. A vegetable or fruit juicer provides you with an excellent means of optimizing vitamin and mineral intake as juices are much more easily digested and absorbed. When using one, do not forget to include the seeds and leafy parts, as they are high in minerals.
4. Fruits and vegetables, in addition to being high in vitamins and minerals, also provide roughage to maximize bowel function. This decreases the need for laxatives, whose excessive use can lead to an atonic bowel condition.
5. If taking commercial supplements that are in a tablet form, they will be better absorbed if they are crushed before ingestion. Liquid or capsulized forms are better absorbed by the elderly population, as less digestion is required. They are always more effective if taken with a meal.
6. Refined carbohydrates such as white and brown sugar will decrease immune function and predispose one to diabetes if used frequently and in large amounts. Calcium and magnesium loss also increases, which leads to wasting of bone and a higher incidence of fractures.
7. Protein from fish, chicken, rabbit, nuts, tofu and tempe are better than red meats sources due to their having less fats and a wider variety of amino acids which are better utilized by persons over age 25. In addition, ground beef consumed in fast-food establishments are often very high in salt as well as fat.
Hopefully, these points will help provide some simple means for increasing the absorption of these important micronutrients on a daily basis. Remember, you are what you eat, and measures like this can help you be your best!
1. Fruits and vegetables should be as fresh as possible and organically grown products are preferable. If vegetable and fruit juices are preferred, those freshly prepared are best, but those prepared in advance are good up to 48 hours before they begin to lose their vitamin content, if refrigerated.
2. Utilize a blender or food processor to help chop up fruits and vegetables to help make digestion easier. Seeds and nuts can also be chopped or ground up and taken with milk or in powder form.
3. A vegetable or fruit juicer provides you with an excellent means of optimizing vitamin and mineral intake as juices are much more easily digested and absorbed. When using one, do not forget to include the seeds and leafy parts, as they are high in minerals.
4. Fruits and vegetables, in addition to being high in vitamins and minerals, also provide roughage to maximize bowel function. This decreases the need for laxatives, whose excessive use can lead to an atonic bowel condition.
5. If taking commercial supplements that are in a tablet form, they will be better absorbed if they are crushed before ingestion. Liquid or capsulized forms are better absorbed by the elderly population, as less digestion is required. They are always more effective if taken with a meal.
6. Refined carbohydrates such as white and brown sugar will decrease immune function and predispose one to diabetes if used frequently and in large amounts. Calcium and magnesium loss also increases, which leads to wasting of bone and a higher incidence of fractures.
7. Protein from fish, chicken, rabbit, nuts, tofu and tempe are better than red meats sources due to their having less fats and a wider variety of amino acids which are better utilized by persons over age 25. In addition, ground beef consumed in fast-food establishments are often very high in salt as well as fat.
Hopefully, these points will help provide some simple means for increasing the absorption of these important micronutrients on a daily basis. Remember, you are what you eat, and measures like this can help you be your best!
Wednesday, June 27, 2012
Study Says Caffeine May Lower Parkinson’s Risk
In a new study presented at the American Academy of Neurology 64th
Annual Meeting in New Orleans, Dr. G. Webster Ross and colleagues report
a relationship between coffee and caffeine consumption and a reduced
potential for Parkinson’s disease. Specifically, drinking three large
cups of coffee a day—a total of approximately 28 ounces over the course
of 24 hours—could protect against the development of Lewy bodies in the
brain.
These abnormal accumulations of protein within nerve cells are an established precursor—in other words, the earliest, preclinical stage of Parkinson’s. Earlier work published by Dr. Ross and colleagues that looked at the incidence of Parkinson’s over 30 years of follow-up among also showed that it’s occurrence was highest among those who never drank coffee and lowest among those who consumed the most, with a similar trend for total caffeine intake.
In order to identify Lewy bodies in subjects, researchers used sensitive alpha-synuclein staining in multiple brain stem regions of the 519 participants and performed Braak PD staging. Of the 519 participants, it was established that 443 had no Lewy bodies present, whereas 76 did.
The exact protective mechanism of caffeine in regard to the brain is unknown, but animal studies do indicate that caffeine blocks the adenosine A2A receptors that control movement, which are very sensitive to caffeine. Animal research has also shown a protective effect of genetic depletion of the A2A receptor in knockout models of the gene, said Dr. Ross.
For humans, this explanation is still unconfirmed. “Whether coffee or caffeine are neuroprotective in humans remains uncertain,” said Dr. Ross. “There’s still this sort of nagging idea that people with PD may for some reason avoid coffee and caffeine containing products.”
Nonetheless, this study does establish an encouraging, positive correlation for those looking to maintain neurological health and function. Along with recently reported antioxidant properties, evidence is growing in favor of coffee and the caffeine it contains, in terms of potential health benefits.
These abnormal accumulations of protein within nerve cells are an established precursor—in other words, the earliest, preclinical stage of Parkinson’s. Earlier work published by Dr. Ross and colleagues that looked at the incidence of Parkinson’s over 30 years of follow-up among also showed that it’s occurrence was highest among those who never drank coffee and lowest among those who consumed the most, with a similar trend for total caffeine intake.
In order to identify Lewy bodies in subjects, researchers used sensitive alpha-synuclein staining in multiple brain stem regions of the 519 participants and performed Braak PD staging. Of the 519 participants, it was established that 443 had no Lewy bodies present, whereas 76 did.
The exact protective mechanism of caffeine in regard to the brain is unknown, but animal studies do indicate that caffeine blocks the adenosine A2A receptors that control movement, which are very sensitive to caffeine. Animal research has also shown a protective effect of genetic depletion of the A2A receptor in knockout models of the gene, said Dr. Ross.
For humans, this explanation is still unconfirmed. “Whether coffee or caffeine are neuroprotective in humans remains uncertain,” said Dr. Ross. “There’s still this sort of nagging idea that people with PD may for some reason avoid coffee and caffeine containing products.”
Nonetheless, this study does establish an encouraging, positive correlation for those looking to maintain neurological health and function. Along with recently reported antioxidant properties, evidence is growing in favor of coffee and the caffeine it contains, in terms of potential health benefits.
In Response To Calcium Critiques
The recent study
out of Zurich has gotten people up in arms about their calcium
supplementation. Should we, or shouldn’t we use it? No one, including
those that conducted the study, is refuting the benefits of calcium
consumption–both dietary and supplemental–for the health of our bones;
but is it hurting our hearts?
The study reported findings of cardiovascular events after following nearly 25,000 participants over an 11-year period of time. The age range of those participating spanned the ages 35-64 years of age, and those participants who did have a heart attack also happened to self-report taking a calcium supplement, either in combination with other nutrients or alone. The study also listed greater risk–roughly a factor of two–for a cardiac event for those using a calcium supplement alone.
What do we know?
The incidence of MI (myocardial infarction, or heart attack) increased with greater consumption of supplemental calcium, but those that consumed less than the 3rd quartile of elemental calcium did not have a statically significant risk.
“Further exclusion of supplement users from analyses did not substantially change the risk estimates for total and source-specific dietary calcium intakes”
The study reported it was not designed to evaluate cardiovascular incidence, and therefore only eliminated those participants ages 35-64 that had a cardiovascular event within the first two years of the 11 year study, but didn’t eliminate those that had an elevated cholesterol at baseline, with no cardiovascular event within the first two years of the study.
What else do we know?
Supplement takers should also be made aware, that taking any nutrient in exclusion of other co-factors or complimentary nutrients does not mimic the element or vitamins natural cellular activity and therefore is not the most healthful way to supplement a healthy diet.
Optimal metabolism can be threatened by taking Calcium in isolation, without the other supporting Nutrients needed for bone formation such as: Magnesium, Zinc, Boron, Phosphorus, Manganese, Copper, Vitamin K, D and Vitamin C. In addition to this number of additional nutrients, it is also critical that they be taken in the correct proportions
Calcium consumption, from both dietary and supplemental sources, is still regarded in the vast majority of the literature and from experts in their field as safe and effective for the enhancing the well being of the patient. These benefits are not limited to bone health alone. The consumption of calcium does confer cardiovascular benefits when taken in combination with other synergistic nutrients, in ratios similar to those found in nature or dietary choices.
Supplement takers should consider when choosing their supplements their relative need as it relates to their own diet and lifestyle, activity level and metabolic demand. The health of their physical and mental environment and the interdependence of nutrients are part of a collective, the sum-total of which can add up to optimal health if the components are properly combined.
The study reported findings of cardiovascular events after following nearly 25,000 participants over an 11-year period of time. The age range of those participating spanned the ages 35-64 years of age, and those participants who did have a heart attack also happened to self-report taking a calcium supplement, either in combination with other nutrients or alone. The study also listed greater risk–roughly a factor of two–for a cardiac event for those using a calcium supplement alone.
What do we know?
- The study reported a significant number of heart attack sufferers were supplement takers, with an increase in incidence of heart attack for those that were taking a calcium supplement alone.
- That while some participants who did not have a cardiovascular event were also supplement takers, there was a common denominator of supplement use in participants who had experienced a heart attack.
- Those that were supplement takers did not have, based on the report findings, higher incidence of stroke or other cardiovascular events.
The incidence of MI (myocardial infarction, or heart attack) increased with greater consumption of supplemental calcium, but those that consumed less than the 3rd quartile of elemental calcium did not have a statically significant risk.
“Further exclusion of supplement users from analyses did not substantially change the risk estimates for total and source-specific dietary calcium intakes”
The study reported it was not designed to evaluate cardiovascular incidence, and therefore only eliminated those participants ages 35-64 that had a cardiovascular event within the first two years of the 11 year study, but didn’t eliminate those that had an elevated cholesterol at baseline, with no cardiovascular event within the first two years of the study.
What else do we know?
- The media didn’t give all the detail for our review. The media reports (again, the media reports-not the actual study), failed to mention that of the 25,000 participants, MI occurred in less than 400 individuals.
- While this Incidence is higher than the usual 12-16% incidence of MI in the non-hospitalized population, the media failed to tell us that those who reported supplement use, and calcium supplement use on its own, were also more likely to be overweight, of higher average age and have a longer duration or smoking history than those that did not have an MI. Perhaps needless to say, there is an intimate link between smoking duration, excess weight and heart disease.
- The comparison in the study was to dietary sources of calcium, where as those in the study that self-reported higher levels of dietary calcium, also were reported to be of younger age, physically active and limited smoking/non-smokers on history.
Supplement takers should also be made aware, that taking any nutrient in exclusion of other co-factors or complimentary nutrients does not mimic the element or vitamins natural cellular activity and therefore is not the most healthful way to supplement a healthy diet.
Optimal metabolism can be threatened by taking Calcium in isolation, without the other supporting Nutrients needed for bone formation such as: Magnesium, Zinc, Boron, Phosphorus, Manganese, Copper, Vitamin K, D and Vitamin C. In addition to this number of additional nutrients, it is also critical that they be taken in the correct proportions
Calcium consumption, from both dietary and supplemental sources, is still regarded in the vast majority of the literature and from experts in their field as safe and effective for the enhancing the well being of the patient. These benefits are not limited to bone health alone. The consumption of calcium does confer cardiovascular benefits when taken in combination with other synergistic nutrients, in ratios similar to those found in nature or dietary choices.
Supplement takers should consider when choosing their supplements their relative need as it relates to their own diet and lifestyle, activity level and metabolic demand. The health of their physical and mental environment and the interdependence of nutrients are part of a collective, the sum-total of which can add up to optimal health if the components are properly combined.
Resveratrol Shows Exercise Benefits
Dietary intake of the red wine polyphenol resveratrol is known to
promote cardiovascular health in the general population—this is the
source of the so-called French Paradox.
When it comes to the other half of the health equation—regular
exercise—it appears that this extract might also provide some
assistance. According to a recent animal trial, resveratrol may help
boost exercise performance by improving strength, endurance and fatty
acid metabolism.
For the study, two groups of male Wistar rats were randomly assigned to either a standard diet or one supplemented with resveratrol, while simultaneously undergoing a treadmill-based exercise program, conducted five days a week, for a period of 12 weeks. The exercise regimen was progressive, beginning with 10 minuts and incrementally increasing to 20 over the course of the study.
The research team found that the compound improved exercise performance, heart function and muscular strength, all in addition to promoting positive changes in dietary metabolism. Specifically, overall improvement in the resveratrol-supplemented group on exercise performance averaged 21 percent higher over the course of the study, as compared to the control group.
Researchers reported that this supplementation also improved several parameters related to cardiovascular performance. Left ventricular ejection force—meaning more powerful heart muscle contractions and increased blood flow—was observed to increase by 10 percent in the experimental group as compared to the control group. In addition, an increase in fatty acid oxidation—the optimization of fatty acid metabolism as a fuel source for exercise—displayed a noticeable, statistically significant increase.
In regard to the study, researchers had this to say: “Based on these findings, we conclude that resveratrol is an ergogenic aid that improves exercise training via changes in skeletal muscle function and cardiac performance, but also improves energy metabolism.”
As an additional clarification, they summarized the results by comparing the effects of resveratrol to actually embarking on an exercise program; in terms of observed biomarkers, the results were very similar.
“We were excitied when we saw that resveratrol showed results similar to what you would see from extensive endurance exercise training.”
The next project for this research group will involve resveratrol in a human-based, therapeutic application, examining its effects on diabetics who have experienced heart failure, and for whom such endurance training, though potentially beneficial, is not feasible from a safety standpoint. The 10-week study will attempt to reinvigorate heart function in this group through resveratrol supplementation, thereby restoring an enhanced degree of health and quality of life.
For the study, two groups of male Wistar rats were randomly assigned to either a standard diet or one supplemented with resveratrol, while simultaneously undergoing a treadmill-based exercise program, conducted five days a week, for a period of 12 weeks. The exercise regimen was progressive, beginning with 10 minuts and incrementally increasing to 20 over the course of the study.
The research team found that the compound improved exercise performance, heart function and muscular strength, all in addition to promoting positive changes in dietary metabolism. Specifically, overall improvement in the resveratrol-supplemented group on exercise performance averaged 21 percent higher over the course of the study, as compared to the control group.
Researchers reported that this supplementation also improved several parameters related to cardiovascular performance. Left ventricular ejection force—meaning more powerful heart muscle contractions and increased blood flow—was observed to increase by 10 percent in the experimental group as compared to the control group. In addition, an increase in fatty acid oxidation—the optimization of fatty acid metabolism as a fuel source for exercise—displayed a noticeable, statistically significant increase.
In regard to the study, researchers had this to say: “Based on these findings, we conclude that resveratrol is an ergogenic aid that improves exercise training via changes in skeletal muscle function and cardiac performance, but also improves energy metabolism.”
As an additional clarification, they summarized the results by comparing the effects of resveratrol to actually embarking on an exercise program; in terms of observed biomarkers, the results were very similar.
“We were excitied when we saw that resveratrol showed results similar to what you would see from extensive endurance exercise training.”
The next project for this research group will involve resveratrol in a human-based, therapeutic application, examining its effects on diabetics who have experienced heart failure, and for whom such endurance training, though potentially beneficial, is not feasible from a safety standpoint. The 10-week study will attempt to reinvigorate heart function in this group through resveratrol supplementation, thereby restoring an enhanced degree of health and quality of life.
Diet vs. Exercise: A Verdict is Reached
A recurring question in the realm of health, nutrition and weight
loss is whether it is diet or exercise that is primarily responsible for
progress. It now appears that the question has been resolved—and the
answer is “yes”. A team of researchers has reported that a combination
of diet and exercise yielded marked improvement in physical function and
weight loss as compared with either approach performed on its own.
In a one-year randomized controlled trial, researchers examined 107 adults over the age of 65—all were classified as obese according to BMI measurement. Patients were randomly assigned to one of four groups: control (no behavioral changes), diet-only, exercise-only and combined diet-exercise.
Results were judged by a number of factors, including any improvements made in a modified version of the Physical Performance Test, measurements of body composition, assessments of frailty and reports on quality of life. Collectively, accumulated data demonstrated that blood pressure, waist circumference, abdominal fat, serum triglycerides and C-reactive protein were seen to improve in both the diet and the diet-exercise groups.
Researchers also found that body weight was reduced by 10% in the diet group and by 9% in the diet-exercise group; this is a possible indication that some degree of muscular growth had occurred in the group that was both dieting and exercising. There was no change in bodyweight reported in the control group, who made no changes in lifestyle—needless to say, an expected result.
Researchers summarized the more relevant findings as follows: “Diet-induced weight loss with or without exercise, but not exercise training alone, improves insulin sensitivity and multiple other cardiometabolic risk factors simultaneously in obese older adults. However, the combination of these interventions is associated with an even greater improvement in insulin sensitivity.”
Interestingly, there was no measureable decrease in the exercise-only group regarding body weight either. While this lends some support to the widely-held belief that a poor diet cannot be “out-exercised”, it is important to remember that the diet-exercise group still experienced the greatest overall benefits, indicating that physical exercise makes an excellent addition to a proper diet.
In a one-year randomized controlled trial, researchers examined 107 adults over the age of 65—all were classified as obese according to BMI measurement. Patients were randomly assigned to one of four groups: control (no behavioral changes), diet-only, exercise-only and combined diet-exercise.
Results were judged by a number of factors, including any improvements made in a modified version of the Physical Performance Test, measurements of body composition, assessments of frailty and reports on quality of life. Collectively, accumulated data demonstrated that blood pressure, waist circumference, abdominal fat, serum triglycerides and C-reactive protein were seen to improve in both the diet and the diet-exercise groups.
Researchers also found that body weight was reduced by 10% in the diet group and by 9% in the diet-exercise group; this is a possible indication that some degree of muscular growth had occurred in the group that was both dieting and exercising. There was no change in bodyweight reported in the control group, who made no changes in lifestyle—needless to say, an expected result.
Researchers summarized the more relevant findings as follows: “Diet-induced weight loss with or without exercise, but not exercise training alone, improves insulin sensitivity and multiple other cardiometabolic risk factors simultaneously in obese older adults. However, the combination of these interventions is associated with an even greater improvement in insulin sensitivity.”
Interestingly, there was no measureable decrease in the exercise-only group regarding body weight either. While this lends some support to the widely-held belief that a poor diet cannot be “out-exercised”, it is important to remember that the diet-exercise group still experienced the greatest overall benefits, indicating that physical exercise makes an excellent addition to a proper diet.
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