The Health and Fitness Truth Blog

Each week I receive a synopsis of recently published research studies through an online medical journal. While many of the studies are very technical and may not be of interest to most of us, every now and then, one comes along which is so important that I need to share it with you. Such is the case today. Read below- it may just save your life!

A recent study that was an offshoot from the ongoing huge “Nurse’s Study” looked at the link between Breast Cancer and alcohol intake. This study showed that women who drink 3 alcoholic beverages a day have a 30% increased risk of breast cancer! Obviously, three alcoholic drinks a day is excessive any way you look at it, and breast cancer is not the only disease created by this excess- BUT the study also showed that women who drink one or two drinks a day have a 10% increased risk of Breast CA! These numbers are startling! We have known for years that in some women, any more than one drink a day can cause liver disease, but it is scary that this same amount also increases breast cancer risk! If you have gotten in the habit of drinking this amount of alcohol, you need to cut down as soon as possible

A recent study on CPR techniques and their success on saving lives showed that CHEST COMPRESSIONS alone were most effective for saving a life after sudden cardiac arrest. This has huge implications for the public and how they approach CPR, as many people find mouth to mouth breathing during CPR undesirable- and hence hesitate to do it. Since those who succumb to sudden cardiac arrest were breathing just moments before the attack, chest compressions alone are sufficient to circulate air to needed organs and hopefully save a life! Now, we have no reason to hesitate to perform CPR when it is necessary!

As a commitment to your health and my own, I will continue to share updates and information with you on this blog.

Here are important updates and information which may impact YOUR health:

1. Dr. John Marymont of Baylor University reported that two inch high heels increase the pressure on the ball of the foot by 50%, causing neuromas, hammer toes and bunions, resulting in millions of dollars each year in health care costs. Don’t fool yourself ladies! Not only are high heels the cause of these unattractive and painful conditions, but high heels also can cause knee, ankle and back pain, not to mention increasing our risk for falls and ankle sprains. Is it worth it?
2. Researchers at Washington University School of Medicine examined the role of dieting on bone loss. They found that participants who lost weight by diet alone also lost 2-2.2% bone tissue at the hip, spine and femur, areas at great risk for fractures. Those participants who lost weight with diet AND exercise did not show bone loss. We have always known that dieting can cause a loss of muscle tissue, but now we know bone loss results as well. This has huge implications for older women at risk for osteoporosis who are trying to lose weight. Exercise is a must!
3. Italian researchers have shown that thin women with high body fat (30% or greater) have higher levels of the inflammatory chemicals which are a marker for cardiovascular disease. Prior to this, the belief was that weight and BMI alone was the major factor in whether someone has increased cardiovascular risk. These women had low BMI and low body weight, but higher than optimal body fat, and higher than norml inflammatory markers. It IS possible to be thin and overfat and unhealthy! Many women I have worked with are thin, but lack muscle tone and have higher levels of bodyfat than expected. Now we know their risk for heart disease is also higher!

Here are summaries of some of the most recent published research on Health and Fitness. As always, Personal Best will attempt to provide you with pertinent, up -to- date information to help you be as healthy as possible. It is important to note however, that health information derived from research is continually re-evaluated and restudied- so make sure that you never take one study to be the final answer for your health and fitness needs.
- A recent small research study seems to once again prove that shorter sessions of exercise performed throughout the day provide similar health benefits to one extended session per day. Specifically, this study showed that improvements in peak oxygen consumption (the ability to work at very high levels of intensity) can be achieved through either one extended session of 30 minutes OR three short sessions of 10 minutes. SO- for busy people- squeezing in short sessions of exercise is a valuable option if you do not have the time for one extended exercise session.
- In a study that evaluated the eating patterns of over 200 monkeys, researchers showed little or no negative effects from late night eating done by some monkeys versus those monkeys that ate well timed meals throughout the day. They concluded that overall activity, and not timing of meals ,was the key to whether the monkeys gained weight or remained steady in weight. This study seems to refute the long standing belief that eating calories later in the day is one reason for weight gain. NOW- if we can just perform a study on human eating patterns, we may be able to form better conclusions about the reasons for our nation’s obesity.
- A recent study published in the American Journal of Clinical Nutrition reported greater satisfaction and less hunger, as well as improved weight loss ,when protein consumption was increased to 30% of total calories (with 20% of cals from fat and 50% from carbs). Participants ate 441 fewer calories on the higher protein diet than with their regular intake and proportions of calories. Exercise was included in this study, and therefore must be considered a factor in the success of the participants.

A few tidbits of information to help you be as healthy as you can be!

Here are the summaries of several recently published research studies which may impact your health and wellness: