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Health and Fitness Newsletter Archive from Dr. Ann - Wellness Newsletter January 2009
By: Dr. Ann |
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Take Charge of Your Health |
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January 2009 | |
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I Still Have a "D" in my Bonnet
I promised to keep you abreast of the latest science on the vitamin D and you front and the eye-popping data continues to roll in. After reviewing a series of cardiovascular studies, researchers recently concluded the science is crystal clear that low vitamin D levels can increase your risk of heart attacks and strokes. (Journal of the American College of Cardiology, Dec. 08.) Included in this review was new data from the famed Framington Heart Study that found those with deficient Vitamin D levels were twice as likely to have a heart attack or stroke within 2 years compared to those with sufficient blood levels.
In a related report, researchers followed vitamin D levels in over 3,000 cardiac patients and found those with a severe deficiency were 3 times more likely to experience sudden cardiac death than those with optimal levels (Journal of Clinical Endocrinology and Metabolism, Oct. 08). Experts estimate that about 50% of U.S. adults and 30% of U.S. children are vitamin D deficient. We obtain vitamin D naturally from the sun and unless you live in Florida or similar latitudes, it is impossible to get adequate blood levels in the winter months unless you take a supplement. Have you had your supplement of vitamin D today? Click here to view a quick video of my best advice on vitamin D supplements.
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Superstar Food of the Month
Chia Seeds
I was recently reintroduced to the Chia Seed (yes, the same seeds we used to grow grass on plaster "Chia Pets" with) and I have to say I am quite impressed. Like all seeds, they are jam-packed with nutrients including protein, minerals, fiber, and healthy fats, but they have a few unique features that qualify them for true superstar standout status. They provide more plant-based omega 3 fats than any other food (even flax), contain 5 gms of fiber per tablespoon!, and actually dissolve in liquids. I recently started juicing (courtesy of Jack LaLanne) and stir 1 tablespoon in my morning juice (which I make from 2 big handfuls of kale, 1 organic apple, 2 organic carrots, and a thumb-sized piece of ginger root). Delicious and over-the-top healthy!
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Tip of the Month
Roast Your Veggies
Roasting is arguably the healthiest and tastiest way to prepare your veggies. It preserves their nutrients while concentrating their natural sugars and flavors which makes them particularly yummy to even the pickiest palates. Roasting also dramatically shrinks them in size (because it removes their water), making it easier to consume more in 1 sitting. Based on my years of culinary experience cooking regularly for a family of 6, the veggies that best lend themselves to roasting are cauliflower, broccoli, sweet potatoes, carrots, brussel sprouts, asparagus, onions, and bell peppers. Simply place your vegetables of choice on a baking sheet or casserole dish, drizzle or mist with extra-virgin olive oil, sprinkle with kosher salt, and roast at 375-400 degrees until lightly browned (about 15-20 minutes).
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Enjoy Your Java
 With the exception of those who are pregnant, coffee is not only a remarkably safe (and delicious!) beverage, mounting science is discovering that it conveys significant health benefits too. A new report in the American Journal of Epidemiology (Dec. 08) that followed over 38,000 adults for a 13 year period found those who drank 1 or more cups of coffee a day were 50% less likely to get cancer of the mouth or throat compared to non-coffee drinkers. And there was more joyful java news from the January issue of the Journal of Alzheimer's Disease where researchers reported that people who drank 3 to 5 cups of coffee a day were 65% less likely to develop Alzheimer's than those who drank little to none. FYI - the data is convincing that regular coffee consumption decreases the risk of Parkinson's Disease and gallstones, while enhancing mental performance, mood, and physical endurance. For more on drinking for good health, check out my quick video tips, Tea Time and Water -- The Beverage of Choice.
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Eat Right for Life! DVD now available! Dr. Ann's most popular motivational seminar now on video. To order call 843.329.1238 (available soon from Dr. Ann's website). |
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More Reasons to Get your Beauty Rest
The fundamental requirement of adequate sleep duration and sleep quality for maintaining good health continues to be highlighted in a steady stream of compelling new science. It is well-established that chronic sleep loss is strongly associated with obesity, diabetes, high blood pressure, cardiovascular disease, mood disorders, and substance abuse - and a novel report from the National Cancer Institute (NCI) recently uncovered a relationship between poor sleep and cancer. In a follow-up evaluation of the impact physical activity had on cancer incidence in over 5,000 women, NCI researchers found that study subjects who were in the upper half for weekly physical activity who slept less than 7 hours nightly had a 47% higher cancer risk than their counterparts who got more sleep.
Although poor sleep can impact cancer risk through a number of obvious mechanisms, scientists speculate that its drain on the immune system (your body's anti-cancer and anti-infection system) is likely the most significant factor. A stunning (headline news) report from the January issue of the Archives of Internal Medicine hammered home how essential sleep is for optimal immune function. In a nutshell - study subjects who slept less than 7 hours a night were almost 3 times more likely to catch a cold than those who slumbered for eight hours or more. Perhaps even more striking, study subjects with poorer sleep efficiency, 92% or less, were 5.5 times more likely to get sick! (Sleep efficiency is the percentage of time spent in bed actually sleeping.)
Based on all of the science I have reviewed, the 2 most powerful things you can do to maintain robust immunity are getting optimal sleep and getting regular (daily) physical activity. Incidentally, I firmly believe that getting optimal sleep is impossible without a certain threshold level of daily physical activity.
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Exercise for a Bigger, Better Brain
Thanks to an amazing body of new science presented over the past decade, we now know that regular physical activity has remarkable benefits for virtually all aspects of brain health and function. Conversely, this same science has established that a sedentary lifestyle is most definitely a powerful risk factor for our 2 most common brain pathologies - namely, dementia and stroke. In my opinion, one of the most riveting new findings of exercise and the brain is how physical activity can actually reverse age-related brain decline. A recent report in the British Journal of Sports Medicine (Oct. 08) included a review of a number of published research studies on this subject matter and concluded that regular, moderate exercise that makes a person breathless increases the speed of thinking, the quality of thinking, and most exciting - the actual volume of brain tissue. We now know that even the oldest brains retain plasticity or the capacity to grow new brain cells and forge new brain connections. Bottom line - the fitter you are, the bigger your brain.
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I am thrilled to announce that the world's leading expert on exercise and the brain, Harvard's John Ratey, M.D., will be joining me on my Your Day radio broadcast in March. John is the author of the New York Times best-seller, Spark: The Revolutionary New Science of Exercise and the Brain and his book is quite literally "sparking" a revolution worldwide. Please join us for the show on Tuesday, March 3rd from noon to 1:00 PM EST by tuning in your radio dial or via webstream. We will discuss the dazzling new science he so brilliantly summarizes in his book and take listeners' calls.
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Extra Virgin Olive Oil - Chemo Prevention in a Bottle
From a disease-prevention standpoint, the Mediterranean-style eating pattern, which features heavy use of extra-virgin olive oil (EVOO), regularly comes out on top as the tastiest and most efficacious. According to BMC Cancer (Dec. 08), Spanish researchers have discovered some super potent, anti-cancer chemicals in EVOO that may explain why this eating style is associated with breast cancer protection. "Extra-virgin" olive oil is obtained through gentle pressing of olives which preserves their antioxidant plant chemicals called polyphenols (in contrast to "regular" olive oil produced through chemical and heat extraction that destroys the antioxidants). According to the lead researcher, this laboratory study revealed for the first time that all varieties of polyphenol compounds in the EVOO "drastically suppressed overexpression of the HER2 cancer gene in human breast cancer cells." Think of EVOO as a form of natural chemo-prevention.
To fully exploit the goodness in EVOO, enjoy it daily in foods prepared cold, room temperature, or with low heat. For more on the benefits of EVOO you can watch my quick video tip.
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Dr. Ann's most popular video tips!
Click here to view a full list of Dr. Ann's web videos.
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How Much Exercise do I Really Need?
I am constantly queried - "Dr. Ann, how much exercise/physical activity is enough?" First and foremost, I always convey the fact that "movement is required for life and yes, it is your choice whether or not you do it, but understand that you are virtually guaranteed to lose your health and vitality without engaging in a certain 'threshold amount' most days of the week."
For a long time we did not have enough conclusive data to answer what the "threshold amount" was with 100% scientific accuracy, but now we do. In fact, the U.S. Department of Health and Human Services recently released (Oct. 08) their most comprehensive and definitive physical activity guidelines. Their recommendations are based on the first thorough review of all the science to date and include the following:
Children and Adolescents - One hour or more of moderate to vigorous aerobic activity daily to include vigorous activity at least 3 days a week.
Adults - At least 30 minutes of moderate aerobic activity (briskly walking) 5 days a week or 45 minutes of vigorous aerobic activity 3 days a week. As the optimum - moderate aerobic activity 5 hours a week or vigorous aerobic activity 2.5 hours a week. Resistance activity (muscle strengthening) at least 2 days a week.
(Older adults, same as above recommendations within their physical capacity. Those with chronic health conditions should seek the guidance of a healthcare provider.)
Healthy Pregnant Women - At least 2.5 hours of moderate aerobic activity a week through the time of delivery. Women who habitually engage in vigorous aerobic activity prior to pregnancy can continue this level of activity through delivery as long as they remain healthy and discuss with their healthcare provider the need for possible adjustments over time.
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Smile and Spread the Health
A few months back a provocative and scary new report found that obesity has a "socially contagious" component to it. Meaning - your body weight can impact the body weight of your friends and even your friends' friends. And now we have some much "lighter" and truly uplifting new science that reports happiness is contagious too and that you can make your friends and their friends happier by practicing happiness yourself. Harvard researchers studied over 5,000 folks from the Framingham Study and determined that smiling has a "cascading effect." Specifically, they determined an individual's happiness spreads outward by 3 degrees of separation. (British Medical Journal, Dec. 08).
Given the powerful and inextricable link between happiness and good health, these findings have profound implications on the "public" health front (and couldn't be more timely or relevant given our current economic difficulties). Think about it - simply by smiling and being happy you can improve the health of others, including people you don't even know or see!
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Exciting News/Reminders
- Eat Right for Life! DVD now available -- Dr. Ann's most popular motivational seminar now on video. To order call 843-329-1238 (available soon from Dr. Ann's website).
- Dr. Ann's expert advice on "heart-healthy foods" is featured in February's issue of Vegetarian Times.
- Join Dr. Ann on the first Tuesday of each month, from 12:00 to 1:00 PM EST for her live "Ask the Expert" radio broadcast on S.C. Public Radio's "Your Day" program (also webstreamed at http://yourday.clemson.edu). Click here to visit the archives. A special thank you to Whole Foods for sponsoring Dr. Ann's radio broadcasts!
- Be sure to tune in for Dr. Ann's interview on March 3rd's Your Day Broadcast with special guest, Dr. John Ratey, M.D., one of the world's leading experts on exercise and the brain.
Coming Soon:
- Dr. Ann's What's for Dinner... a booklet of 15 healthy, family-friendly dinner meal plans and recipes.
In Health,
Dr. Ann | |
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Dr. Ann & Just Wellness, LLC | 246 Mathis Ferry Road | Suite 100 | Mt. Pleasant | SC | 29464
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