May 21, 2011

Sport and Public Health Campaigns

In 2002, the World Health Organisation deemed ‘Physical Activity’ the theme of World Health Day. Since that time, April 6th is celebrated as the World Day for Physical Activity. This is an excellent example of a global initiative aimed at promoting health through physical activity across populations.

To reduce the burden of disease world-wide, the World Health Organisation introduced a global strategy in 2004. The Global Strategy on Diet, Physical Activity and Health is a large-scale initiative aimed at promoting health enhancing physical activity and supporting policy development and research.

Collaborative efforts between organisations focusing on sport or health are necessary in ensuring that sport-for-health initiatives are more likely to achieve success. For example, UNICEF has used sport to raise awareness on immunisation and organised sports events for vaccination campaigns in Zambia against measles. Renowned sports stars in various sports promoted the health campaign through which approximately 5 million children were vaccinated in 2003.

Similarly, during the 2003 Cricket World Cup, the cricket teams from India and Pakistan together promoted the national polio eradication campaign in television commercials, competitions and events in the weeks leading up to the tournament.

In 2004, UNAIDS and the International Olympic Committee (IOC) began to collaborate to use sport as a tool for HIV/AIDS prevention. They jointly produced the toolkit on HIV/AIDS Prevention for the sports community and established an intensive communication and awareness campaign on HIV/AIDS prevention through sport during the 2004 Olympic Games in Athens.
Right to Play (an international Sport & Development organisation) has partnered with a number of multilateral agencies and inter-agency programmes for vaccination and immunisation. Right to Play worked with the Global Alliance for Vaccination and Immunisation (GAVI) in 2001 in order to advocate for vaccination. To raise awareness about HIV/AIDS as a preventative method of combating the disease, there are hopes to expand activities for social mobilisation in the 74 countries identified by GAVI. Right to Play also collaborates with the WHO for health and vaccination campaigns in the field as well as the celebration of international events such as World Health Day and World AIDS Day.

Practical Implications of Sport-for-Health Programming

The optimal combination of type, frequency and intensity of physical activity for different populations in not known, yet there is a clear consensus that regular physical activity of at least 30 minutes of moderate intensity is recommended for a healthy lifestyle. It is also important to select activities with cultural relevance for individuals.

In at-risk populations, careful consideration needs to be given to the prescription of physical activity to ensure that the conditions to promote positive health benefits are optimised. Physical fitness, physiological factors (heart and respiratory rates, blood sugar), diet and nutrition, hydration and the type and intensity of activity are factors that impact on the provision of physical activity and sport, particularly for people at risk of chronic non-communicable diseases. For example, walking, light cycling and swimming and other low-impact activities are often selected for people with cardiovascular disease, obesity and diabetes.

There are a number of considerations for sport and physical activity programming that targets HIV/AIDS prevention across various settings:

Active learning models

Participatory game-based learning methods are increasingly being recognised as particularly useful in transmitting HIV/AIDS prevention messages and encouraging changes in attitudes towards HIV/AIDS and sexual health. In sports programmes, this approach towards HIV prevention has been favoured over ‘classroom-style’ teaching such as in school settings and workshop-based methods.

Overcoming barriers to delivering sensitive information

Active learning methods have proved useful in approaching the sensitive topics of HIV/AIDS and sex in ways that allow both mentors and young people to feel more at ease. Interactive games allow participants to address the subject of HIV/AIDS in an indirect way, with learning taking place in a more relaxed atmosphere.

Building capacity among youth leaders

The role of trusted adults in mentoring youth in order to develop youth peer leaders and youth mentors for younger children is increasingly being recognised as an important strategy in HIV prevention. Positive social networks (such as sports teams and after-school clubs) can be used as sites to identify, train and support mentors who can provide support to youth on how to mitigate social pressures that negatively influence behaviour.

Collaboration with health services and specialists

When present, existing HIV prevention services must work alongside sport programmes. The strengths in sport programmes lie in the delivery of information through facilitated means and the role of mentors in providing psychosocial support to young people at risk. In addition, HIV prevention services such as Voluntary Counselling and Testing (VCT), Sexually Transmitted Infection (STI) treatment and condom provision are crucial to maintaining the effectiveness of an HIV prevention programme.

Tackling HIV/AIDS and Other Communicable Diseases through Sport

The World Bank states that communicable diseases are the largest causes of child deaths in the world and are significant causes of preventable deaths among adults in the developing world. Together they claim more than an estimated 15 million lives a year, with over 80% of these deaths occurring in developing countries.

Sport and physical education have shown that they can play an effective role in the fight against HIV/AIDS by providing a popular site for preventative education. There is also evidence indicating that involvement in sport may help to slow down the disease in individuals who are HIV positive.

In Africa, there is an overwhelming majority of sport programmes addressing health concerns with a particular focus on HIV/AIDS. Most of the sport-for-HIV prevention programmes centre their activities on sharing information and using sport and games to raise awareness about HIV/AIDS prevention measures to minimise the risk of contracting the virus. None of the sport-based programmes provide direct treatment such as ARVs (anti-retroviral treatment) for HIV positive individuals as part of their activities but rather focus on using sport as a method of mobilising youth, women and at-risk target groups for health promotion, prevention and education.

HIV/AIDS is usually considered a taboo subject and the creation of safe and informal spaces to discuss HIV/AIDS through sport and games allows young people to learn about steps they can take to protect themselves from this disease and to avoid risky behaviour. A study conducted by MercyCorps on two of their programmes in Liberia and south Sudan has shown that HIV/AIDS knowledge and protective attitude levels of the participants were higher after being involved in their programmes.

The role of sports coaches as role models and mentors has proved a vital component of HIV/AIDS prevention programmes using sport. These coaches can also be peers to other young people of a similar age, with whom building relationships of trust can be easier. The programmes that have proven to be most successful in HIV/AIDS prevention have been those that emphasise developing strong leaders and coaches who offer support and guidance.

59% of HIV positive individuals in sub-Saharan Africa are women. A number of actors have attempted to address the impact of this gender bias in HIV/AIDS affected groups through sport. For example, the Go Sisters project in Zambia seeks to provide sports opportunities to girls and young women and to provide factual information pertaining to sexual and reproductive health. The health elements of the Go Sisters ‘message’ goes hand-in-hand with the promotion of young women as peer leaders and coaches for other girls and young women.

The use of sport in addressing HIV/AIDS does not only focus on the epidemiological aspects but the social impact of the disease on individuals and communities as well. The EduSport Foundation was created from the ‘bottom-up’ by individuals directly affected by HIV/AIDS, who not only prioritise providing young people in affected communities with life-saving information on preventative and protective measures but also actively promote the social integration of HIV positive individuals into the community through sport and physical activity.

Sport and other communicable diseases

A number of sports programmes target other communicable diseases in addition to HIV/AIDS. Programmes in countries affected by malaria and tuberculosis, for instance, have also used sport to raise awareness about prevention from these diseases. The Right to Play project called Thailand Migrant SportWorks Project focuses on using sport as a didactical tool to teach children about infectious disease prevention. Experience shows that programmes which aim to show how infection spreads, along with its causes and symptoms are also effective when physical activities and games are used to communicate these ideas. Partnerships between national health agencies and sport-focused organisations have attempted to provide children and young people with ‘active learning’ models in which to better retain and then discuss abstract health concepts.

Sport, Physical Activity and Risk Factors for Major Diseases

An understanding of the most prevalent diseases and associated risk factors is crucial to conceptualise the role of sport in health prevention and promotion. In developing countries, sport is widely used as a tool to educate individuals and communities on the risk factors associated with HIV/AIDS. Whilst HIV/AIDS and other communicable diseases continue to affect millions of people around the world, there is a significant increase in the global burden of non-communicable diseases related to lifestyle changes in physical inactivity, unhealthy diets and tobacco use.

Cardiovascular diseases

Cardiovascular diseases include coronary heart disease and stroke and are the leading causes of death globally. Causes of cardiovascular disease are unhealthy diets, physical inactivity and tobacco use. Physical activity reduces the risk of cardiovascular disease by improving glucose metabolism, reducing body fat and lowering blood pressure.

Diabetes

Diabetes is a disease which occurs when the body does not produce or properly use insulin and this may result in Type I or Type II diabetes. Diabetes may be prevented, or at least delayed, by weight loss, a healthy lifestyle, in particular, regular physical activity. Diet, drug therapy and physical activity are also major components of the treatment of diabetes.

Obesity

Obesity is an abnormal accumulation of fat that may impair health and unlike other diseases, social and environmental factors play a significant role in defining obesity. The incidence of obesity is a growing concern internationally with an estimated 400 million obese people in 2005. The global rise in the incidence of obesity is related to a shift in diet and decreased physical activity levels.

Cancer

Cancer is not a single disease with a single type of treatment and in fact, there are over 200 types of cancer involving abnormal growth of cells in different parts of the body. It has been estimated that 40% of all cancers may be prevented by a healthy diet, physical activity and no tobacco use.

Mental health

One in four patients visiting a health service has at least one mental, neurological or behavioural disorder (such as depression, anxiety or mood disorders) that may not be diagnosed or treated. There is evidence to suggest that physical activity can reduce the symptoms of depression and can also be help to ameliorate mental well-being through improved mood and self-perception.

Physical Activity, Chronic Disease and Communicable Diseases

Global trends in physical inactivity claim that more than 60% of adults do not participate in sufficient levels of physical activity and physical inactivity is more prevalent among women, older adults, people from low socio-economic groups and people with disabilities.
In 2005 it was estimated that 80% of cardiovascular disease deaths occurred in low- and middle-income countries. The prevalence of those suffering from overweight and obesity is increasing in developing countries and even in low-income groups in richer countries. The rise of chronic disease, coupled with the existing burden of communicable diseases such as HIV/AIDS, malaria and tuberculosis, produces a ‘double burden of disease’ on low- and middle-income countries.
There are a range of methodologies utilised around the world to deliver health promotion and prevention strategies and an interesting example is the emergence of internet-based health information for developing countries. Sport and physical activity, however, remains an attractive low-cost strategy to promote healthy behaviours and lifestyles throughout the lifespan and reduce the burden of chronic diseases on public health systems.

The Health Benefits of Sport and Physical Activity

Although research interest on physical activity and health dates back to the 1950s, the breakthrough in the scientific evidence on health benefits of physical activity largely took place during the 1980s and 1990s. There is an overwhelming amount of scientific evidence on the positive effects of sport and physical activity as part of a healthy lifestyle. The positive, direct effects of engaging in regular physical activity are particularly apparent in the prevention of several chronic diseases, including: cardiovascular disease, diabetes, cancer, hypertension, obesity, depression and osteoporosis.

The Report from the United Nations Inter-Agency Task Force on Sport for Development and Peace states that young people can benefit from physical activity as it contributes to developing healthy bones, efficient heart and lung function as well as improved motor skills and cognitive function. Physical activity can help to prevent hip fractures among women and reduce the effects of osteoporosis. Remaining physically active can enhance functional capacity among older people, and can help to maintain quality of life and independence.

Physical activity and psychosocial health

The WHO has estimated that “one in four patients visiting a health service has at least one mental, neurological or behavioural disorder, but most of these disorders are neither diagnosed nor treated”. A number of studies have shown that exercise may play a therapeutic role in addressing a number of psychological disorders. Studies also show that exercise has a positive influence on depression. Physical self-worth and physical self-perception, including body image, has been linked to improved self-esteem. The evidence relating to health benefits of physical activity predominantly focuses on intra-personal factors such as physiological, cognitive and affective benefits, however, that does not exclude the social and inter-personal benefits of sport and physical activity which can also produce positive health effects in individuals and communities.

Sport and Physical Activity as part of a Healthy Lifestyle

A number of factors influence the way in which sport and physical activity impacts on health in different populations. Sport and physical activity in itself may not directly lead to benefits but, in combination with other factors, can promote healthy lifestyles. There is evidence to suggest that changes in the environment can have a significant impact on opportunities for participation and in addition, the conditions under which the activity is taking place can heavily impact on health outcomes. Elements that may be determinants on health include nutrition, intensity and type of physical activity, appropriate footwear and clothing, climate, injury, stress levels and sleep patterns.

Sport and physical activity can make a substantial contribution to the well-being of people in developing countries. Exercise, physical activity and sport have long been used in the treatment and rehabilitation of communicable and non-communicable diseases. Physical activity for individuals is a strong means for the prevention of diseases and for nations is a cost-effective method to improve public health across populations.

Health, Sport & Well-being

During recent decades, there has been a progressive decline in the level of physical activity in people's daily lives in developed countries. For a majority of people, little physical effort is involved any more in their work, domestic chores, transportation and leisure. Whilst specific health risks differ between countries and regions, the fact remains that physical inactivity is a major risk factor for most common non-communicable diseases and physical activity can counteract many of the ill effects of inactivity.

The World Health Organisation (WHO) estimates that, with the exception of sub-Saharan Africa, chronic diseases are now the leading causes of death in the world. The WHO cites four non-communicable diseases that make the largest contribution to mortality in low- and middle-income countries, namely: cardiovascular disease, cancer, chronic respiratory disease, and diabetes.

How can sport help to reach specific health objectives through these approaches?

Read the sections on: the physical and mental health benefits of sport and physical activity; how sport tackles HIV/AIDS and other communicable diseases; the practical implications for sport for HIV/AIDS prevention programmes; and the use of sport in public health campaigns.

Defining Health

One of the most widely-used definitions of health is that of the WHO, which defines health as: “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. This definition goes well beyond a condition of physical health but includes mental health and general well-being.

Physical Activity and Health

Sport and physical activity has long been used as a tool to improve mental, physical and social well-being. Physical inactivity is a major risk factor associated with a large number of lifestyle diseases such as cardiovascular disease, cancer, diabetes and obesity. Sport projects that specifically focus on health outcomes generally emphasise:

The promotion of healthy lifestyle choices among children and young people as well as adults to combat inactivity;
The use of sport as a tool to raise awareness on communicable diseases in developing countries, for example, through district or national health campaigns supported by athletes and sports competitions;
The use of sport as a didactical tool to communicate vital health-related information to ‘at risk’ groups;
The use of sport to mobilise hard-to-reach groups as part of large-scale health campaigns, including for example, communities with low population density;
Sport is considered to contribute to achieving mental health objectives, including addressing depression and stress-related disorders.

Sport and Health

This section provides an overview of the related areas between sport and health. An introduction to the role of sport in enhancing physical and mental well-being is provided.

A number of key themes related to sport and health are then explored in more detail:

The health benefits of sport and physical activity
Sport, physical activity and risk factors for major diseases
Tackling HIV/AIDS and other communicable diseases through sport
Practical implications for sport for HIV prevention programmes
Sport and public health campaigns.

Each sub-section contains a list of recommended reading for those who wish to delve deeper into the topic and these publications are available to download.

A downloadable bibliography of recommended readings and further resources is also included of sources that are not available online but may be accessed through your local library.

Health, Sport and Well-being

There are a variety of ways in which health is understood, especially as a part of developing individuals and communities. A common understanding of health is needed to grasp the ways in which sport can play a role in achieving health objectives and the benefits of physical activity and sport on various body functions...

Physical and Mental Health Benefits of Sport and Physical Activity

Participation in physical activity and sport, through a number of mechanisms, can have significant impact on the health of individuals and communities. The physical, social, emotional and cognitive benefits of sport and physical activity are well-researched and are linked to the reduction of chronic illness and disease...

Sport, Physical Activity and Risk Factors for Major Diseases

Inactivity is a major risk factor in a number of chronic diseases that are having immense impact on health status world-wide. Sport and physical activity can promote activity lifestyles, which in combination with other approaches, can reduce the risk of chronic lifestyle diseases such as cardiovascular disease, cancer, diabetes, obesity and mental illness...

Tackling HIV/AIDS and Other Communicable Diseases through Sport

Sport and physical education can serve as alternative platforms to provide crucial information to populations at risk of communicable diseases such as malaria, tuberculosis and HIV/AIDS...

Practical Implications for Sport-for-Health programming

Sport-for-health programming requires careful consideration to be given to the prescription of physical activity, which must be suited to the target group. Furthermore HIV/AIDS prevention programming using sport must take into account a number of factors...

Sport and Public Health Campaigns

Public health campaigns use sport to motivate communities to consider top priority health concerns. A number of large-scale initiatives and targeted partnership approaches promote the health benefits of participation in sport and physical activity...

Bibliografía seleccionada

La bibliografía incluye libros, artículos de revistas y otros recursos (no libre acceso a través de la web) de interés para el deporte y la salud. Por favor, tenga en cuenta esta lista no pretende ser exhaustiva, sino que ofrece una visión general de las principales fuentes de información sobre este tema. Sugerencias y / o adiciones a la bibliografía se pueden enviar a: healthfeeding@hotmail.com

May 20, 2011

New study links pain relievers to erectile dysfunction

By Mary Brophy Marcus, USA TODAY

Men who regularly take pain relievers such as ibuprofen and aspirin may be at increased risk for erectile dysfunction, new research suggests.

Men who use non-steroidal anti-inflammatory drugs (NSAIDs) three times a day for more than three months are at a 22% increased risk of erectile dysfunction, reports Steve Jacobsen, director of research for Kaiser Permanente Southern California, in this week's Journal of Urology.

"Regular non-steroidal anti-inflammatory drug use is associated with erectile dysfunction beyond what would be expected due to age and other conditions," he says.

More than 30 million people a day take these prescription and over-the-counter pain relievers.

The observational study, which began in 2002, included 80,966 men ages 45 to 69 who were members of Kaiser managed care plans in California. Erectile dysfunction was assessed by questionnaire and NSAID use was determined using pharmacy records and self-reported data.

Regular users were about 2.4 times more likely to have erectile dysfunction than men who didn't use those drugs regularly or at all. Even when the scientists controlled for age, race and ethnicity, smoking, diabetes, hypertension, high cholesterol, and coronary artery disease among other health problems, a link between

NSAID use and erection problems still existed, said Jacobsen. A previous smaller study suggested a similar link, but Jacobsen says it's too early to conclude that ibuprofen is the reason for erectile dysfunction. He says that the drugs have many proven benefits, and that men whose doctors have prescribed NSAIDs for other reasons shouldn't cut them short.

The results raise more questions than they answer, says Stephen Kraus, professor and vice chairman of urology at the University of Texas Health Science Center at San Antonio.

He says NSAIDs have been shown to reduce risk of heart disease, so the same should be true of erectile dysfunction, which can be linked to circulation problems. "If it works for one, you'd think it should work for the other. But lo and behold, the opposite is what they saw in this study. The question is why?" Kraus says.

The study authors suggest several theories, including that while treating someone to improve blood flow may potentially make erections better, it could also hinder other pathways involved in healthy erectile function.

"It needs to be tested in a clinical trial designed to look at this," Kraus says. He agrees it's premature for men to avoid NSAIDs based solely on this new research.

Less stress, better sleep may help you lose weight

By Steven Reinberg, HealthDay

If you're looking to lose those extra pounds, you should probably add reducing stress and getting the right amount of sleep to the list, say researchers from Kaiser Permanente's Center for Health Research in Portland.

In fact, although diet and exercise are the usual prescription for dropping pounds, high stress and too little sleep (or too much of it) can hinder weight loss even when people are on a diet, the researchers report.

"We found that people who got more than six but less than eight hours of sleep, and who reported the lowest levels of stress, had the most success in a weight-loss program," said study author Dr. Charles Elder.

Elder speculates if you are sleeping less or more than recommended and if your stress levels are high, you will not be able to focus on making behavioral changes.

These factors may also have a biological impact, he added.

"If you want to lose weight, things that will help you include reducing stress and getting the right amount of sleep," Elder said.

The report, funded by the U.S. National Institutes of Health, is published in the March 29 online edition of the International Journal of Obesity.

In this two-step trial, 472 obese adults were first counseled about lifestyle changes over a 26-week period. Recommendations included cutting 500 calories a day, eating a diet rich in fruits, vegetables and whole grains by following the Dietary Approaches to Stop Hypertension (DASH) diet approach, and exercising at least three hours a week.

In addition, the researchers asked the participants questions about sleep time, depression, insomnia, screen time and stress.

During this part of the trial, the participants lost an average of almost 14 pounds. The 60% of the participants who lost at least 10 pounds went on to take part in the next phase of the trial. Those in the second phase of the trial continued their diet and exercise program.

Elder's team found the right amount of sleep and stress reduction at the start of the trial predicted successful weight loss. Lower stress by itself predicted more weight loss during the first phase of the trial, they added.

Declines in stress and depression were also important in continuing to lose weight during both phases of the trial, as were exercise minutes and keeping food diaries, Elder's group found.

Dr. David L. Katz, director of the Prevention Research Center at Yale University School of Medicine, said that "while we often tend to look at health one condition at a time, the reality is that health is best viewed holistically."

"People who are healthy and vital tend to be healthy and vital not because of any one factor, but because of many. And the factors that promote health — eating well, being active, not smoking, sleeping enough, controlling stress, to name a few —promote all aspects of health," he added.

This study shows that people are more likely to lose weight when not impeded by sleep deprivation, stress or depression, he said.

"Anyone who has ever tried to lose weight probably could have said much the same from personal experience. Similarly, weight loss reduced stress and depression. This, too, is suggested by sense and common experience, as it is affirmed by the science reported here," Katz said.

The important message is that weight loss should not be looked at with tunnel vision, Katz said.

"Improving sleep may be as important to lasting weight control efforts as modifying diet or exercise. Managing stress is about physical health, as well as mental health. This study encourages weight loss in a more holistic context," he said.

Another study presented earlier this month at the American Heart Association scientific sessions held in Atlanta found that people of normal weight eat more when they sleep less.

Columbia University researchers discovered that sleep-deprived adults ate almost 300 calories more a day on average than those who got enough sleep. And the extra calories mostly came from saturated fat, which can spell trouble for waistlines.

The researchers came to their conclusions — which should be considered preliminary until published in a peer-reviewed journal — after following 13 men and 13 women of normal weight. They monitored the eating habits of the participants as they spent six days sleeping four hours a night and then six days sleeping nine hours a night (or the reverse).

"If sustained, the dietary choices made by people undergoing short sleep could predispose them to obesity and increased risk of cardiovascular disease," the researchers wrote in an American Heart Association news release.

'Pediatrics' study disputes energy-drink claims

By Nanci Hellmich, USA TODAY

Some young people gulp drinks such as Red Bull, Full Throttle and Rockstar to boost their energy, concentration and athletic performance. But the caffeinated energy drinks don't appear to provide the purported benefits and can cause problems, including serious medical complications, says a review of the scientific literature published online today in Pediatrics.

The paper is already drawing criticism from the beverage industry, which says energy drinks have no more caffeine than a cup of coffee and aren't widely used by kids and teens.

Steven Lipshultz, chair of pediatrics at the University of Miami School of Medicine, and colleagues reviewed 121 scientific studies, government reports and media sources on energy drinks — different from sports drinks, vitamin waters and sodas.

Energy drinks usually contain 70 to 80 milligrams of caffeine per 8-oz. serving, more than double many cola drinks. Energy drinks also may contain guarana, a plant that contains caffeine, taurine (an amino acid), vitamins, herbal supplements and sweeteners.

Surveys show that 30% to 50% of teens and young adults consume energy drinks, but "we didn't see evidence that drinks have beneficial effects in improving energy, weight loss, stamina, athletic performance and concentration," Lipshultz says.

And the research shows that children and teens — especially those with cardiovascular, renal or liver disease, seizures, diabetes, mood and behavior disorders and hyperthyroidism — are at a higher risk for health complications from these drinks, says Lipshultz, a pediatric cardiologist.

He encourages pediatricians and parents to talk to kids and teens about whether they should be drinking such beverages.

Maureen Storey of the American Beverage Association, an industry group, said in a statement that "this literature review does nothing more than perpetuate misinformation about energy drinks, their ingredients and the regulatory process."

She says government data indicate that the "caffeine consumed from energy drinks for those under the age of 18 is less than the caffeine derived from all other sources including soft drinks, coffee and teas."

Red Bull said in a statement that the study "largely ignores in its conclusions the genuine, scientifically rigorous examination of energy drinks by reputable national authorities. ... The effects of caffeine are well-known, and as an 8.4-oz. can of Red Bull contains

7 Instant Energy Boosters

Feeling like you need a boost? Here are 7 pick-me-up tricks that will have you re-energized in no time.

1. Get a Whiff of Citrus
The smells of oranges, lemons, and grapefruits have been shown to be energizing, so simply add a slice or two of your favorite to a glass of water.

Or introduce citrusy scents into your morning routine, since several major beauty brands—Suave, Dove, and Dial, to name a few—now offer citrus-infused, wake-up-the-body washes. For a quick midday refresher, moisten a cotton ball with a few drops of citrusy bergamot oil and inhale.

2. Pull Your Hair
No, really. “If you gently take handfuls of hair and pull the skin away from your scalp to get blood flowing to that area of the head, you can relieve a lot of potentially tiring tension,” says Marlene Merritt, a doctor of Oriental medicine and a nutritionist at the Merritt Wellness Center, in Austin, Texas.

3. Exhale
Flushing out toxins helps the body run more efficiently, which also means you’ll have more energy. Simply lie in bed for two extra minutes in the morning and focus on taking deep breaths, since “many of our toxins are expelled by breathing,” says Karas.

4. Be Nice to a Stranger
“Sure, the sentiment feels a little bumper stickery, but when you do something kind, your energy goes up,” says nutritionist Jonny Bowden, author of The 150 Most Effective Ways to Boost Your Energy. Starbucks customers at drive-throughs around the country have been paying for the next customer behind them in a grassroots acts-of-kindness movement.Find other ideas at actsofkindness.org.

5. Pop a Peppermint
Smelling peppermint “stimulates the trigeminal nerve, which stimulates the area of the brain responsible for arousal and can make you more alert,” says Hirsch. (So that’s how Santa stays up all night).

6. Do Interval Exercise in the Morning
“Researchers at Leeds Metropolitan University, in England, found that exercising before or during lunchtime leads to a more productive workday,” says Karas.

But don’t spend 45 long minutes on the treadmill at one consistent pace. Bowden notes that alternating bursts of rapid activity, like running, with slower activity, like walking, over the course of about a half hour is a more energizing way to work out than endurance-focused exercise. Finally, in addition to your regular workout, one-minute sets of jumping jacks throughout the day will get your blood flowing.

7. Show Your Hands Some Love
“Take a golf ball and roll it between your desktop and your hand, from the base of the thumb, where your hand webs out, down to the wrist,” says Kevin Kunz, a coauthor of Complete Reflexology for Life. “There’s a really sensitive spot there. Stimulating it will perk you up,” says Kunz.

Click here to check out more energy boosters at Real Simple.

17 Ways to Safeguard Your Heart

Binge Drinking May Harm Learning, Memory

Corbis

By Matt McMillen-- (Health.com)

.- After a night of partying, it’s not uncommon for college students to wake up with a fuzzy recollection of the evening’s events. But a new study suggests that binge drinking may impair memory in young people long after the hangover has worn off, perhaps because of damage to the hippocampus, a brain region involved in learning.
In the study, which appears in the journal Alcoholism: Clinical & Experimental Research, researchers in Spain gave a series of simple language and memory tests to 122 college students between the ages of 18 and 20, roughly half of whom were self-identified binge drinkers. The other half also drank alcohol, but more moderately.
In the first test, for instance, the students read lists of words and then tried to recall as many of them as they could in increasingly difficult exercises. In another, they were told two stories and asked to recount them as accurately as possible.
Binge drinkers performed more poorly than the other group in nearly all the word-based tests, even after the researchers controlled for complicating factors such as a family history of alcoholism, marijuana use, and mental disorders. Compared to their peers, the binge drinkers were more easily distracted by new information, recalled fewer words, and retained about 4% less of the information in the stories.

Coffee Linked to Lower Risk of Fatal Prostate Cancer

Corbis

By Amanda Gardner-- (Health.com)

.- Men who drink a lot of coffee might feel a bit jittery or high-strung, but those side effects may come with a hidden benefit: prostate health. According to a new study, drinking six or more cups of coffee per day can lower a man’s risk of fatal prostate cancer by up to 60%.
A decreased risk of cancer was seen in men regardless of whether they drank decaf or caffeinated, which suggests that the benefit may come from a property in coffee other than caffeine, researchers say.
“Coffee has a lot of different biological effects and several of them seem like they might be relevant for prostate cancer,” says the lead author of the study, Kathryn Wilson, a research fellow in epidemiology at the Harvard School of Public Health, in Boston. “It’s an important source of antioxidants and also has positive effects on glucose metabolism and insulin levels, and it’s thought that insulin plays a role in the progression of prostate cancer.”
Coffee also appears to influence levels of testosterone and other sex hormones, which “clearly play a role in prostate cancer,” Wilson adds.
The potentially beneficial effects of coffee have received a slew of attention from researchers in recent years. Coffee consumption has been linked to a lower risk of type 2 diabetes, Parkinson’s disease, and liver cancer, among other conditions, and just last week, researchers in Sweden reported that women who drank at least five cups a day were at lower risk of developing a certain aggressive type of breast cancer.

Antidepresivo Nuevos objetivos reloj biológico

Getty Images

Por Peeples Lynne--(Health.com)

- Problemas de sueño y depresión a menudo van de la mano. , Despertar temprano en la mañana, y durante la noche los disturbios insomnio pueden ser síntomas, así como señales de advertencia de la depresión , como también durante el día la fatiga y mucho sueño puede.
Para las últimas décadas, el tratamiento de la depresión se ha centrado en los medicamentos que afectan los niveles de sustancias químicas del cerebro implicadas en el estado de ánimo, como la serotonina. Pero la creciente conciencia de la relación entre los trastornos del sueño y la salud mental ha llevado a los investigadores a poner la mira en un nuevo objetivo para combatir la depresión: de reloj interno del cuerpo.
En concreto, los médicos y las compañías farmacéuticas están investigando el papel de la melatonina, una hormona liberada por el cerebro en respuesta a la oscuridad. Los niveles de melatonina varía, naturalmente, todo el día en lo que se conoce como ritmo circadiano . Cuando está ajustado correctamente, este ritmo nos ayuda a dormir y despertarse en el momento adecuado. Pero cuando se pone fuera de control, que pueden interrumpir la energía, el estado de alerta y estado de ánimo.
Los médicos han prescrito la larga-más de la melatonina contra el insomnio y otros trastornos del sueño, e incluso como un remedio para el jet lag . Aunque hay escépticos, algunos expertos creen que las drogas que imitan los efectos de la melatonina podría estabilizarse al mismo tiempo el reloj interno y ayudar a aliviar la depresión.

Enlaces relacionados:

"Hemos estado trabajando con la misma teoría de la depresión desde 1960, se centró en moderar un grupo de químicos que incluyen serotonina, dopamina y norepinefrina," dice el psiquiatra Ian Hickie, MD, del Cerebro y la Mente del Instituto de Investigación de la Universidad de Sydney, en Australia. "Ahora, estamos considerando un concepto completamente diferente de lo que es el problema."
En un artículo publicado esta semana en la revista The Lancet , el Dr. Hickie sugiere que las drogas basadas melatonina podría ser más seguro y más tratamientos efectivos para la depresión que los antidepresivos que se utilizan actualmente. En particular, él y su co-autor de relieve el potencial de un nuevo medicamento llamado agomelatina, una versión sintética de la melatonina, que también aumenta las concentraciones de dopamina y norepinefrina en el cerebro.
El fármaco, conocido como Valdoxan, está aprobado actualmente para el tratamiento de la depresión en Europa y Australia, y puede ser revisado por la Food and Drug Administration (FDA) a principios del año que viene. Tanto el Dr. Hickie y su coautor han recibido financiación de la investigación y el apoyo financiero de otras Servier, la empresa farmacéutica francesa que desarrolló el medicamento.
En los ensayos clínicos, la agomelatina ha mejorado los síntomas de la depresión con mayor eficacia que el placebo, y se ha aparecido a ser tan eficaz como los antidepresivos ampliamente recetada como el Zoloft y Prozac. Muchos pacientes que toman el fármaco también informó de una mejoría del sueño.
La melatonina es un pariente de la serotonina, y mientras la agomelatina se une a los receptores de serotonina, que en realidad no aumentar los niveles de serotonina. Dr. Hickie dice que esto puede incrementar el estado de ánimo sin los efectos secundarios de muchos medicamentos a base de serotonina, que pueden incluir dolores de cabeza, náuseas, aumento de peso, y una pérdida de deseo sexual. "Esa es la verdadera belleza de la misma", dice. "Usted no consigue los efectos secundarios de la serotonina".

May 18, 2011

How Much Should I Weigh?

To determine how much you should weigh (your ideal body weight) several factors should be considered, including age, muscle-fat ratio, height, sex, and bone density. Some say your Body Mass Index (BMI) is the ideal way to calculate whether your body weight is ideal. Others say BMI is faulty as it does not take into account muscle mass, and waist-hip ratio is better.
One person's ideal body weight may be completely different from another's. If you compare yourself to family and friends you risk either aiming too high if you are surrounded by obese or overweight people, or too low if everyone around you works as fashion models.
Even comparing yourself with people outside your immediate surroundings may not work.
The levels of overweight and obesity in one country, such as the USA or UK, are much higher than in The Netherlands. So a Dutch person may aim for a lower ideal weight than an American if all he did was to compare himself to other people.

Is Body Mass Index (BMI) a good measure?

Your BMI is your weight in relation to your height.

BMI metric units: Your weight (kilograms) divided by the square of your height (meters)
e.g. Weight 80 kilograms. Height 1.8 meters.
1.8² meters = 3.24
80 divided by 3.24 = BMI 24.69.

Imperial units: Your weight (pounds) times 703, divided by the square of your height in inches.
e.g. Weight 190 pounds. Height 6 ft (72 inches)
72² = 5184
190 x 703 divided by 5184 = BMI 25.76

Health authorities worldwide mostly agree that:

People with a BMI of less than 18.5 are underweight.
A BMI of between 18.5 and 25 is ideal.
Somebody with a BMI between 25 and 30 is classed as overweight.
A person with a BMI over 30 is obese.

In some countries health authorities say the lower limit for BMI is 20, anything below it is underweight.

Body Mass Index Calculator
cm/kgin/lb
Height:
Weight:

BMI =

What is the problem with BMI?
BMI is a very simple measurement which does not take into account the person's waist, chest or hip measurements. An Olympic 100 meters sprint champion may have a BMI higher than a couch potato of the same height. The couch potato may have a big belly, not much muscle and a lot of body fat on his hips, upper thighs, in his blood and other parts of his body. While the athlete will have a smaller waist, much less body fat, and most likely enjoy better health. According to a purely BMI criteria, the couch potato is healthier.
BMI does not take into account bone density (bone mass). A person with severe osteoporosis (very low bone density) may have a lower BMI than somebody else of the same height who is healthy, but the person with osteoporosis will have a larger waist, more body fat and weak bones.
Many experts criticize BMI as not generally useful in evaluation of health. It is at best a rough ballpark basic standard that may indicate population variations, but should not be used for individuals in health care.
Put simply: experts say that BMI underestimates the amount of body fat in overweight/obese people and overestimates it in lean or muscular people.

What is Waist-hip ratio (WHR)

This is the ratio of the circumference of your waist to that of your hips. You measure the smallest circumference of your waist, usually just above your belly button, and divide that total by the circumference of your hip at its widest part.
If a woman's waist is 28 inches and her hips are 36 inches, her WHR is 28 divided by 36 = 0.77. Below is a breakdown of WHR linked to risk of cardiovascular health problems.
Male WHR

Less than 0.9 - low risk of cardiovascular health problems
0.9 to 0.99 - moderate risk of cardiovascular health problems
1 or over - high risk of cardiovascular problems

Female WHR

Less than 0.8 - low risk of cardiovascular health problems
0.8 to 0.89 - moderate risk of cardiovascular health problems
0.9 or over - high risk of cardiovascular problems

The WHR of a person is a much better indicator of whether their body weight is ideal and what their risks of developing serious health conditions are, compared to BMI. Various studies have shown that people with apple-shaped bodies - who have larger WHRs - have higher health risks compared to people with pear-shaped bodies - who have lower WHRs. An apple-shaped person will have more fat accumulating on the waist, while a pear-shaped person has the fat accumulating on the hips.
A woman with a WHR of less than 0.8 is generally healthier and more fertile than females with higher WHRs. They are less likely to develop diabetes, most cancers, or cardiovascular disorders. Similarly, men with a WHR no more than 9 are generally healthier and more fertile than men with higher WHRs, and less likely to develop serious conditions or diseases.
Studies indicate that if WHR were to replace BMI as a predictor of heart attack worldwide, figures would include many more people.
What is the problem with WHR?

WHR does not accurately measure a person's total body fat percentage, or their muscle-to-fat ratio. However, it is a better predictor of ideal weight and health risks than BMI.

What is Body Fat Percentage?

Your body fat percentage is the weight of your fat divided by your total weight. The result indicates your essential fat as well as storage fat.

Essential fat - this is the amount of fat we need to survive. Women require a higher percentage than men. Essential fat is 2%-5% in men, and 10%-13% in women.
Storage fat - this consists of fat accumulation in adipose tissue, some of which protects our internal organs in the chest and abdomen.
Total body fat percentage - this is essential fat plus storage fat.

The American Council on Exercise recommends the following percentages:
Essential fat

Women 10-12%
Men 2-4%

Total fat

Athletes
- Men 6-13%
- Women 14-20%
Non-athletes classed as fit
- Men 14-17%%
- Women 21-24
Acceptable
- Men 18-25%
- Women 25-31%
Overweight
- Men 26-37%
- Women 32-41%
Obese
- Men 38% or more
- Women 42% or more

Many experts say that calculating people's body fat percentage is the best way to gauge their fitness level because it is the only measurement that includes the body's true composition. Any male whose body fat percentage is over 25% or female over 31% is either overweight or possibly obese.
Body fat percentage would not make the couch potato seem fitter than the 100 meter Olympic champion - as was the case with BMI.
There are various ways of calculating a person's body fat percentage. None of them can give a 100% accurate figure, but the estimates are accepted as fairly close. Examples include near-infrared interactance, dual energy X-ray absorptiometry, and bioelectrical impedance analysis.
Many gyms and doctor's practices have devices that can tell you what your body fat percentage is.

Conclusion

This article has briefly explained three ways to help you find out whether your weight is ideal, and what your target should be if it is not. You can work out your BMI, WHR, or Body Fat Percentage.
BMI and WHR can be done easily in your home. WHR is more accurate than BMI. However, BMI is a useful indicator if you are an "average" person - not an Olympic athlete or a dedicated weight trainer.
If you embark on a weight loss regime that includes exercise and diet, bear in mind that the exercise will probably increase your muscle mass, which may increase your weight, even though your waist may shrink. Muscle weighs more than fat.
It might be better to aim for target waist, hips and chest measurements. A Waist-hip ratio goal is also possible. If you feel really dedicated, check your Body Fat Percentage; if you are not happy with the reading, discuss a realistic target with a nutritionist, sports scientist, or personal trainer and go for it!

How Much Should I Weigh?
Written by Christian Nordqvist
Article date: 23 May 2010
Copyright: Medical News Today
Not to be reproduced without permission of Medical News Today

What is Good Health?

http://www.platinumpearls.com/ By Thomas Eldridge

There are many ideas, and opinions, on what constitutes good health, or what a meaningfully healthy lifestyle feels like or looks like. It could be said that health should be a natural condition, or at least a consistent state of well being. But what is this natural condition? There are some people who accept pain and discomfort in the body as a necessary part of living. This pain is considered to be a motivator, something for the body to fight against. They accept this condition because they observe that there are so many people with health complaints and so few people free of problems. It is even taken for granted today that dying of a degenerative disease is acceptable if the person had led a 'good life'.

My parents both died of cancerous type diseases. I seem to be the only one who is not saying, but they 'lived a full life'. Keep in mind that I am the one nobody can understand. I am not quite the black sheep. I am the different one who stopped eating sugar thirty years ago. No one could understand why I would go to so much trouble to read food product labels trying to find something that did not contain sugar. Today it is many times worse because of all the sugar substitutes in our food products. If I were reading labels today I would choose sugar before the sugar substitutes if I had no other choice. My choice today is to not buy any processed food products. I believe that my continuing good health depends on me making my own food from simple organic ingredients. I seldom read food labels these days because I buy very little with a label on it.

Is good health some sort of perfection? In homeopathy good health is said to manifest when a person's "vital force" is being expressed by perfect functioning of all parts of the body and by a sense of general well being. This holistic approach to health states that nature, of which we are an important part, has a constant tendency toward what is best for it. This vital force of nature reaches its masterpiece in the human body and the human consciousness. Harvey Diamond in his part of the book Fit for Life II: Living Health states that humans are "constructed for health and happiness." Life on earth lived in its ultimate achievement is a constant and unshakeable zest for well being and enthusiasm, says Diamond. I have a lot of respect for the diet that the Diamonds recommended. It still is an excellent diet for cleansing out toxins. I am not a great fan of being all that you can be, going for it all or pursuing excellence as a lifestyle. To me this is a short road to burn out and premature gray hair. I was unconsciously going for it all in my younger years. I worked very hard. I cannot say that I experienced good health or happiness back then.

If we wanted this 'ultimate achievement' of good health our goal would be to reach old age and maturity without aches and pains, to be well-balanced and spared emotional traumas and stress-related illnesses. To have zest for life we would wish to be like the beaming, healthy-looking 90-year-olds featured in vegetarian magazine articles. Working out at the fitness club at 91 years of age could demonstrate the principle that the best condition for the body is resilience and flexibility. To take up piano lessons at 83 years might demonstrate an absence of constricting contractions in body and mind. The problem is that we tend to extrapolate these stories into believing that this example of 'good health' is the best way to go. Pushing yourself into the gym when you are exhausted and should be resting is not good health.

It seems apparent to me that for millions of years people lived in some sort of harmony with the natural forces of nature. Good health was some sort of consistent state of being. Otherwise, how would we be here? If we were always in poor health for millions of years I cannot see how we would have survived. A long time ago the dinosaurs disappeared suddenly. Today species of plants and animals are becoming extinct at an accelerating rate. Throughout history at least some of us must have maintained an instinctive natural knowledge about how to live healthily enough to allow our species to continue. How we are doing today is a mute question. Are we going to continue to survive or is our current acceptance of sub-marginal health a sign of something?

Perhaps it is time to take a look at what this instinctive natural knowledge of good health might look like in our modern culture. I feel that it is not that much different than it has been for millions of years. This 'knowledge' probably includes simple things like sunshine, pure water, sleeping when the sun sets, relying on wholesome foods from nature, having daily alone time in the outdoors and living physically active lives in communities of loving supportive people.