Like Us and Learn Series #2: The Great Cholesterol Myth

The main study linking high fat diets, cholesterol levels and heart disease was done by Dr. Ancel Keys, 60 years ago.  Known as the Seven Countries Study, Dr. Keys manipulated data taken from 22 countries and chose a selected 7 counties to prove his theory and further his own career.  At the time, Dr. Keys was a member of the Nutrition Advisory Committee of the American Heart Association and he managed to get his theories officially incorporated into the 1961 american Heart Disease dietary guidelines.

The battle for the diet of the American public was fought between the beef industry and the grain industry, big money was at stake.  The Fat Cat Ranchers were portrayed as peddling unhealthy, "High Fat, Artery-Clogging Foods" while the grain farmers were seen as the "good guys" on the side of science for the well being of the American people.  High Carb, Low Fat diets became the new mantra.

Think its a coincidence that the obesity and diabetic epidemics went into overdrive around the same time that we started pushing Lo-Fat, High Carb diets as an alternative to those containing more fat and protein.  Now, people think the Atkins Diet, which is a Low Carb, High Protein diet is a new idea.

The single dietary factor that has the strongest association with coronary heart disease is NOT fat, it is SUGAR!

"Spark" Post: Final Installment

How Does Exercise Keep You Healthier
1). It strengthens the cardiovascular system.
2). It regulates fuel by controlling our insulin levels.
3). It reduces obesity. Exercise burns calories and reduces appetite
4). It controls our Cortisol levels and reduces stress.
5). It lifts your mood and boosts motivation.
6). It strengthens your immune system. Regular exercise lowers your risk of getting cancer and illnesses.
7). It strengthens your bones and fights osteoporosis. In the U.S., more women die each year from a hip fracture than breast cancer.
8). It fosters Neuroplasticity.  That is, exercise strengthens and creates new connections in the brain.

"If you are not busy living, your body will be busy dying."

The next book Dr. Myren will be reviewing is called "The Great Cholesterol Myth" by, Jonny Bowden, PH.D., C.N.S. and Stephen Sinatra, M.D., F.A.C.C.

"Spark" Post #13: Dementia

There are different types of dementia.  The most common form, by far, is Alzheimer's Disease.  According to a 2000 census, about 4.5 million American's have Alzheimer's and that number is expected to triple, to more than 13.2 million as baby boomers enter old age.
The next most common form is Parkinson's Disease.  This disease effects the area of the brain that controls smooth muscle movement of the body, thus the classic tremors of Parkinson's.
Our biggest risk for Dementia is the set of genes we are born with, but our lifestyle and environment can either trigger or suppress those risks.
Two interesting studies have shown that you can significantly lower your risk of dementia with regular exercise, higher education and continued learning.

"Spark" Post #12: Aging and Cognitive Decline

It shows up in the little things first.  As the connections in the brain breakdown, you have a harder time calling to mind people and places you've known.  Everybody experiences this at some point,  but it is frustrating when this occurs.  This happens to most of us as we age, but the extent of this cognitive impairment can vary dramatically from person to person.  If this condition is left unchecked, it can become Dementia.  The good news, regular exercise not only keeps the brain from "rotting", but it also reverses the cell deterioration associated with aging, thus slowing cognitive decline.  A study of senior citizens found walking only 90 minutes a week significantly improves overall health and mental function.

Spark Post #11

Pregnancy and Exercise

No myth about women's health has existed for so long as the belief that women should stop exercising during pregnancy.  In 2002 the American College of OB/GYN's began recommending at least 30 minutes a day of moderate exercise for pregnant and postpartum mothers.  This was largely to counter the health risks such as high blood pressure, and pre-eclampsia that can develop during pregnancy.  Since, some very interesting studies have found significant effects of exercise on the unborn fetus and infant.  For instance, newborns of exercising mothers are more neurologically developed than newborns from sedentary mothers.  The idea that exercising while you are pregnant might have an impact on your baby's brain and cognitive development should be a powerful motivation to stay active, 30 minutes of moderate exercise daily.

Like us and Learn "Spark" Post #10

Chapter 8 discusses hormonal changes and the impact on women's brain health.  We know hormones have a powerful influence on our brains, as well as on our feelings, behaviors and personality traits.  Throughout our lives, hormone levels remain fairly steady in men, but in women, they fluctuate like clockwork.  Exercise is particularly important for women because it tones down the negative consequences of hormonal changes.  Overall, exercise balances the system, on a monthly basis as well as during pregnancy and menopause.  The average woman has 400-500 menstrual cycles in her lifetime, each lasting 4-7 days.  If you add them all up, it comes to more than 9 years.  It is estimated that 75% of women experience premenstrual distress, physical and/or emotional also known as P.M.S., pre-menstrual syndrome.  There are about 150 various symptoms possible with P.M.S.  One study of more than 1800 women found that at least half of them use exercise to alleviate the symptoms of P.M.S. In addition to reporting less pain, the women who exercised scored better on evaluations of concentration, mood and erratic behavior.

"Spark" Post #9

Experts estimate that just over 4% of American adults, 13 million people, have ADHD (Attention-Deficit Hyperactivity Disorder).  Scientists have proven that ADHD stems from a biological irregularity in the brain.  The manifestation of symptoms associated with ADHD in children, especially boys, can be disruptive to the family unit.  Finding an activity that challenges the body and brain can have a very positive impact on behavior control.
Studies have found that boys diagnosed with ADHD, between the ages of 8-11, that participated in Martial Arts, twice a week improved their behavior and performance on a number of measures, most notable, self control and in school work.