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Recent Longevity News for the seven days ending 3/24/10.  You should consult your doctor if you are taking any medications.

Diesel exhaust associated with lethargy in offspring - Science Daily, 3/23/10 - "The researchers speculate that certain components, such as ultrafine particles, in the diesel exhaust may be translocated into the offspring of mice, disturbing the normal timetable of development in offspring and leading to the behavioral and physiological abnormalities seen in this study. Alternatively, or additionally, diesel exhaust exposure may affect the mother's behavior toward the pups after birth, which could also cause lethargy and altered brain chemistry"

High fructose corn syrup linked to liver scarring, research suggests - Science Daily, 3/22/10 - "The researchers found only 19 percent of adults with NAFLD reported no intake of fructose-containing beverages, while 52 percent consumed between one and six servings a week and 29 percent consumed fructose-containing beverages on a daily basis"

Long-Term Marathon Running Linked With Increased Coronary Calcification - Medscape, 3/22/10 - "Compared with controls, marathoners had significantly more calcified plaque volume--274 mm3 for the marathoners and 169 mm3 for the controls--and higher calcium scores and noncalcified plaque volumes, although the latter two measures did not reach statistical significance"

Vitamin A: Key mechanism that guides cells to form heart tissue - Science Daily, 3/19/10 - "Second Heart Field (SHF) ... retinoic acid (RA), a derivative of vitamin A, regulates the SHF tissue formation and the septation, or division, of the outflow tract into the ascending aorta and the pulmonary artery ... We now know that vitamin A is a critical regulator of this process, and too much or too little RA can lead to common congenital defects"

Omega 3 curbs precancerous growths in those prone to bowel cancer, study suggests - Science Daily, 3/17/10 - "randomly assigned to six months of treatment with 2 g daily of a new highly purified form of the omega 3 polyunsaturated fatty acid (PUFA) EPA. The other 27 were given the same amount of a dummy treatment (placebo) ...number of polyps increased by almost 10% among those treated with the placebo, but fell by more than 12% among those treated with the EPA capsules, representing a difference of almost 22.5% ... Similarly, polyp size increased by more than 17% among those in the placebo group but fell by more than 12.5% in those taking the EPA capsules, representing a difference of just under 30% ... the effects of EPA were similar to those produced by celecoxib, which is used to help curb the growth of new and existing polyps in patients with FAP ... celecoxib has been associated with harmful cardiovascular side effects in older patients" - See See Mega Twin EPA at Amazon.com.

Selenium protects men against diabetes, study suggests - Science Daily, 3/17/10 - "The role of selenium in diabetes has been controversial, with some studies suggesting that it raises diabetes risk and others finding that it is protective. Now, research published in BioMed Central's open access journal Nutrition and Metabolism, has shown that, for men, high plasma selenium concentrations are associated with a lower occurrence of dysglycemia ... for French elderly males, having plasma selenium concentrations in the top tertile of the population distribution (1.19-1.97 μmol/L) was significantly associated with a lower risk of developing dysglycemia over the following nine years ... The reason we observed a protective effect of selenium in men but not in women is not completely clear, but might be attributed to women being healthier at baseline, having better antioxidant status in general and possible differences in how men and women process selenium" - [Nutra USA] - See selenium at Amazon.com.

Green tea may boost oral health, reduce tooth loss - Nutra USA, 3/17/10 - "analysed data from 25,078 people aged between 40 to 64 years. By measuring tooth loss in people with up to 20 teeth still remaining, the researchers calculated that one to two cups of green tea per day was associated with an 18 per cent reduction in tooth loss risk. The same reduction was calculted for three to four cups per day, while five or more cups was associated with a 23 per cent reduction in risk ... The researchers noted that the a certain level of tea was required to produce the effect" - [Abstract] - See green tea extract at Amazon.com.

FDA Approved Diabetes Drug Despite Hints at Cancer Risk - US News and World Report, 3/16/10 - "Victoza, among a class of medicines called glucagon-like peptide-1 (GLP-1) receptor agonists, is meant to be used along with diet and exercise to control blood sugar by helping the pancreas make more insulin after a person eats ... Victoza has one advantage over its only other competitor in this class of drugs, Byetta. Byetta is administered as a twice-daily injection, whereas Victoza is a once-daily injection"

HPV vaccine protects from cancer recurrence - Science Daily, 3/16/10 - "The study shows that Gardasil reduces by approximately 40 percent the chances that more cancer or pre-cancerous changes will occur in the cervix, vagina and vulva up to 3.8 years after a female has surgery for one of those conditions"

Metabolic Syndrome Lifts Cognitive Aging Risk in Women - Clinical Psychiatry News, 3/10 - "The rate of cognitive impairment was 7% among women who had metabolic syndrome, compared with 4% among those who did not have the syndrome"

Severe Hypoglycemia Raises Dementia Risk in Type 2 Elderly - Clinical Psychiatry News, 3/10 - "compared with patients who had no severe hypoglycemic episodes were 1.7 for those with at least one episode, 2.2 for two or more, and 2.6 for three or more episodes. Further adjustment for diabetes-related comorbidity, HbA1c level, diabetes treatment, and years of insulin use modestly attenuated the effect but it remained “statistically significant and clinically relevant” with hazard ratios of 1.3, 1.8, and 1.9, respectively"

Abstracts from this week's Doctor's Guide Nutrition/Dietetics plus abstracts from my RSS feeds (Click here for the journals, the PubMed ones at the top):

Long-term metformin use is associated with decreased risk of breast cancer - Diabetes Care. 2010 Mar 18 - "The mean age was 67.5 (+/-std 10.5) years at the time of the cancer diagnosis. Long-term use of 40+ prescriptions (>5 years) of metformin, based on 17 exposed cases and 120 exposed controls, was associated with an adjusted OR of 0.44 (95% CI 0.24-0.82) for developing breast cancer, as compared to no use of metformin" - See metformin at OffshoreRx1.com.

Folic acid supplementation may cure hot flushes in postmenopausal women: a prospective cohort study - Gynecol Endocrinol. 2010 Mar 16 - "To examine the effect of folic acid supplementation on the occurrence of hot flushes and the plasma level of 3-methoxy 4-hydroxy phenyl glycol (MHPG, the main metabolite of brain norepinephrine) ... The number of women who reported improvement in hot flushes was significantly higher in the treatment group. On comparing the mean plasma levels of MHPG before and after treatment, a significant lowering was found in the treatment group (mean % change =-24.1 +/- 17.9, p < 0.001) when compared with the placebo-control group (mean % change =-5.59 +/- 16.4, p = 0.10). In the treatment group, there was a significant negative correlation between improvement in hot flushes and the plasma level of MHPG (r =-0.453, p = 0.03)" - See folic acid products at Amazon.com.

Vitamin B6 and Risk of Colorectal Cancer: A Meta-analysis of Prospective Studies - JAMA. 2010 Mar 17;303(11):1077-83 - "Omitting 1 study that contributed substantially to the heterogeneity among studies of vitamin B(6) intake yielded a pooled RR of 0.80 (95% CI, 0.69-0.92). The risk of colorectal cancer decreased by 49% for every 100-pmol/mL increase (approximately 2 SDs) in blood PLP levels (RR, 0.51; 95% CI, 0.38-0.69)"

Association between green tea consumption and tooth loss: Cross-sectional results from the Ohsaki Cohort 2006 Study - Prev Med. 2010 Apr;50(4):173-179 - "Consumption of >/=1 cup/day of green tea was significantly associated with decreased odds for tooth loss, and the association appeared to fit a threshold model. In men, the multivariate-adjusted ORs for tooth loss with a cut-off point of <20 teeth associated with different frequencies of green tea consumption were 1.00 (reference) for <1 cup/day, 0.82 (95% CI, 0.74-0.91) for 1-2 cups/day, 0.82 (95% CI, 0.73-0.92) for 3-4 cups/day, and 0.77 (95% CI, 0.66-0.89) for >/=5 cups/day" - See green tea extract at Amazon.com.

Curcumin improves insulin resistance in skeletal muscle of rats - Nutr Metab Cardiovasc Dis. 2010 Mar 12 - "Curcumin improves muscular insulin resistance by increasing oxidation of fatty acid and glucose, which is, at least in part, mediated through LKB1-AMPK pathway" - See curcumin products at Amazon.com.

Health Focus (Exercise):

Alternative News:

  • Exercise Enhancement and Risk Precautions - Life Extension Foundation
  • Exercise Plays a Preventive Role Against Alzheimer's Disease - J Alzheimers Dis. 2010 Feb 24 - "Regular physical activity increases the endurance of cells and tissues to oxidative stress, vascularization, energy metabolism, and neurotrophin synthesis, all important in neurogenesis, memory improvement, and brain plasticity. Although extensive studies are required to understand the mechanism, it is clear that physical exercise is beneficial in the prevention of AD and other age-associated neurodegenerative disorders"
  • Low levels of vitamin D linked to muscle fat, decreased strength in young people - Science Daily, 3/6/10 - "A ground-breaking study published in the March 2010 Journal of Clinical Endocrinology and Metabolism found an astonishing 59 per cent of study subjects had too little Vitamin D in their blood. Nearly a quarter of the group had serious deficiencies (less than 20 ng/ml) of this important vitamin. Since Vitamin D insufficiency is linked to increased body fat, decreased muscle strength and a range of disorders, this is a serious health issue ... The study by Dr. Kremer and co-investigator Dr. Vincente Gilsanz, head of musculoskeletal imaging at the Children's Hospital Los Angeles of the University of Southern California, is the first to show a clear link between Vitamin D levels and the accumulation of fat in muscle tissue -- a factor in muscle strength and overall health" - [Nutra USA] -See vitamin D at Amazon.com.
  • Omega-3 may boost lung function during sport - Nutra USA, 3/3/10 - "Amateur Iranian wrestlers, and not the Hulk Hogan kind, experienced improvements in numerous measures of lung capacity, including lung volume [forced vital capacity (FVC)] and airflows [forced expiratory volume in one second (FEV1)], and found significant improvements following 12 weeks of supplementation and training ... At the end of the study, improvements in FEV1 of 41 per cent and FVC of 53 per cent, in the omega-3 supplements and training group as well as four other measures, compared to the other groups" - [Abstract] - See Mega Twin EPA at Amazon.com and Jarrow Max DHA at Amazon.com.
  • The effects of omega-3 supplementation on pulmonary function of young wrestlers during intensive training - J Sci Med Sport. 2010 Mar;13(2):281-286 - "consuming omega-3 during 12 weeks training had a significantly positive effect on pulmonary variables such as FEV1, FVC, VC, MVV, FEF25-75, FIV1 (p=0.001), but no significant changes were observed in FEV1% (p=0.141) and FIV1% (p=0.117). The results of the present study suggest that consuming omega-3 during intensive wrestling training can improve pulmonary function of athletes during and in post-exercise" - See Mega Twin EPA at Amazon.com and Jarrow Max DHA at Amazon.com.
  • What You Eat After Working Out Matters - WebMD, 1/29/10 - "A new study shows that eating a low-carbohydrate meal after aerobic exercise enhances insulin sensitivity. Increased insulin sensitivity makes it easier for the body to take up sugar from the bloodstream and store it in muscles and other tissues where it can be used for fuel ... Impaired insulin sensitivity, or insulin resistance, increases the risk for type 2 diabetes and heart disease"
  • Antioxidants aren't always good for you and can impair muscle function, study shows - Science Daily, 1/26/10
  • Moderate physical activity and breast cancer risk: the effect of menopausal status - Cancer Causes Control. 2010 Jan 19 - "Participating in moderate-intensity physical activity decreased the risk of BC in both pre- and postmenopausal women (OR = 0.96; 95% CI 0.92.-0.99; OR = 0.90; 95% CI 0.86-0.93, respectively) for every 3 h per week of moderate-intensity physical activity. There was a statistically significant modification effect by menopausal status"
  • Impact of cocoa flavanol consumption on blood pressure responsiveness to exercise - Br J Nutr. 2010 Jan 19:1-5 - "randomised to consume single servings of either a high-flavanol (HF, 701 mg) or a low-flavanol (LF, 22 mg) cocoa beverage in a double-blind, cross-over design ... the BP response to exercise (area under BP curve) was attenuated by HF compared with LF. BP increases were 68 % lower for DBP (P = 0.03) and 14 % lower for mean BP (P = 0.05). FMD measurements were higher after taking HF than after taking LF (6.1 (se 0.6) % v. 3.4 (se 0.5) %, P < 0.001). By facilitating vasodilation and attenuating exercise-induced increases in BP, cocoa flavanols may decrease cardiovascular risk and enhance the cardiovascular benefits of moderate intensity exercise in at-risk individuals"
  • l-Carnitine l-tartrate supplementation favorably affects biochemical markers of recovery from physical exertion in middle-aged men and women - Metabolism. 2009 Dec 30 - "Two grams of l-carnitine supplementation had positive effects and significantly (P </= .05) attenuated biochemical markers of purine metabolism (ie, hypoxanthine, xanthine oxidase), free radical formation (malondialdehyde), muscle tissue disruption (myoglobin, creatine kinase), and muscle soreness after physical exertion. However, markers of physical performance (ie, strength, power, get up and go) were not affected by supplementation. These findings support our previous findings of l-carnitine in younger people that such supplementation can reduce chemical damage to tissues after exercise and optimize the processes of muscle tissue repair and remodeling" - See l-carnitine at Amazon.com.
  • Exercise reduces death rate in prostate cancer patients - Science Daily, 12/7/09 - "men who walked four or more hours a week had a 23 percent lower risk of all-cause mortality compared to men who walked less than 20 minutes per week. Men who walked 90 or more minutes at a normal to brisk pace had a 51 percent lower risk of death from any cause than men who walked less than 90 minutes at an easy walking pace"
  • Danisco extends betaine’s sport science - Nutra USA, 8/13/09 - "During various power, muscle endurance and anaerobic power exercise tests over a two week period, subjects given BetaPower showed a significant improvement in lower body muscle endurance and quality of the workout compared to those participants that were not given supplementation" - [Abstract] - See trimethylglycine at Amazon.com.
  • Effect of betaine supplementation on power performance and fatigue - J Int Soc Sports Nutr. 2009 Feb 27;6:7 - "Subjects were tested prior to the onset of supplementation (T1) and 7 (T2) and 14 days (T3) following supplementation ... No differences were seen at T2 or T3 in the repetitions performed to exhaustion or in the number of repetitions performed at 90% of both peak and mean power between the groups in the bench press exercise. The number of repetitions performed in the squat exercise for BET was significantly greater (p < 0.05) than that seen for PL at T2. The number of repetitions performed at 90% or greater of peak power in the squat exercise was significantly greater for BET at both T2 and T3 than PL" - See trimethylglycine at Amazon.com.
  • CLA may protect against elderly muscle loss - Nutra USA, 7/24/09 - "Supplementation with conjugated linoleic acid (CLA) prevented age-related muscle loss in mice ... After six months the researchers note that both the trans-10 cis-12 and CLA-mix showed “significantly higher muscle mass, as compared to corn oil and cis-9 trans-11 CLA groups” ... Both groups also exhibited increased cellular energy production (ATP), as well as higher levels of the antioxidant enzymes catalase and glutathione peroxidase in the muscles, compared to the corn oil and cis-9 trans-11 CLA groups" - See conjugated linoleic acid at Amazon.com.
  • Exercise Cuts Decline in Mental Skills - WebMD, 7/13/09 - "sedentary older people who began new exercise programs curbed their rate of cognitive decline, especially when it came to the ability to process complex information quickly ... people who were consistently sedentary had the worst mental skills. On a standard test that measures overall cognitive function, including memory, attention span and problem-solving, "they scored the worst at the beginning and experienced the fastest rate of cognitive decline,""
  • Antioxidant may boost exercise endurance - msnbc.com, 6/29/09 - "Compared with days of no supplementation, the quercetin supplement periods were associated with a modest — nearly 4 percent — increase in maximum oxygen uptake. Quercetin was also associated with a 13 percent increase in "ride time" before the volunteers were too fatigued to continue" - See quercetin at Amazon.com.
  • Serum 25-hydroxyvitamin D is related to indicators of overall physical fitness in healthy postmenopausal women - Menopause. 2009 Jun 6 - "Serum 25(OH)D was the common contributor to physical fitness indices (androidal fat mass, lean mass, balance, handgrip strength) in healthy postmenopausal women" - See vitamin D at Amazon.com.
  • Sleep Extension Improves Athletic Performance And Mood - Science Daily, 6/8/09
  • Antioxidants needed by exercising populations: Nutritionist - Nutra USA, 5/14/09 - "Commenting on the design of the study, Dr Childs said it was unclear if the subjects encountered the same absolute level of muscle fatigue during exercise in the supplement and control conditions and hence stimulus for antioxidant up-regulation. “Because of this, the reported ‘prevention of the ‘health promoting effects of antioxidants’ may be nothing more than an experimental artefact,” ... In addition, Dr Childs said that comments by the authors that antioxidants may block many of the beneficial effects of exercise were a “gross over extrapolation of the experimental findings on two levels”"
  • Do Antioxidants Curb an Exercise Benefit? - WebMD, 5/11/09
  • Vitamin-exercise study questioned - Nutra USA, 5/12/09 - "The authors noted that biopsies for the ‘early’ time-point were only obtained from five people in the vitamin group, and four in the placebo group. “Yet the authors conclude a “strong induction of PGCl-alpha, PGCl-beta, and PPAR-gamma expression in skeletal muscle following 4 weeks of exercise training in previously untrained, antioxidant naïve individuals” and “markedly reduced exercise-related induction” in those taking antioxidants, based on these limited number of biopsies,” ... “Would it not have made more sense to appropriately increase the intensity and duration of exercise slowly and then see if the subject’s bodies didn’t accommodate handling of ROS without a significant change in induction of these markers?” ... The study reflects a ‘transient’ increase in ROS during ‘limited periods of physical exercise only’, noted Dr Schauss, “whereas the bulk of the literature, including that in non-primate models have not observed these concerns obtained in models of ‘continuous exposure to increased levels of ROS’” ... the authors presented no evidence of adverse effects by any of the individuals from vitamin C and E supplementation"
  • Do Antioxidants Curb an Exercise Benefit? - WebMD, 5/11/09 - "Physical activity induced an increase in insulin sensitivity only in the absence of antioxidants"
  • Conjugated linoleic acid (CLA) prevents age associated skeletal muscle loss - Biochem Biophys Res Commun. 2009 Apr 21 - "using 12 months old C57BL/6 mice fed 10% corn oil (CO) or a diet supplemented with 0.5% c9t11-CLA, t10c12-CLA or c9t11-CLA+t10c12-CLA (CLA-mix) for 6 months. Both t10c12-CLA and CLA-mix groups showed significantly higher muscle mass, as compared to CO and c9t11-CLA groups ... may be a novel dietary supplement that will prevent sarcopenia by maintaining redox balance during aging" - See conjugated linoleic acid at Amazon.com.
  • Physical Activity Improves Life Expectancy And Decreases Need Of Care Among Older People - Science Daily, 4/28/09 - "people who have been regularly physically active since middle age and have lived long, needed less hospital and institutional care during their last year of life than those people who have been only occasionally or not at all physically active"
  • Low Glycemic Breakfast May Increase Benefits Of Working Out - Science Daily, 4/15/09 - "Overall, fat oxidation was higher in the LGI treatment than in the HGI treatment (P < 0.05) during the post-breakfast and exercise periods. Following lunch, fullness scores were higher in the LGI trial than in the HGI trial (P < 0.05). The authors concluded that consuming a LGI breakfast increases fat oxidation during subsequent exercise and improved satiety during recovery in sedentary females. As such, individuals trying to shed fat may consider choosing LGI foods eaten prior to when they exercise"
  • Caffeine Reduces Pain During Exercise, Study Shows - Science Daily, 3/30/09 - "What's interesting ... is that when we found that caffeine tolerance doesn't matter ... caffeine reduces pain reliably, consistently during cycling, across different intensities, across different people, different characteristics"
  • Building Strong Bones: Running May Provide More Benefits Than Resistance Training, Study Finds - Science Daily, 2/27/09 - "both resistance training and high-impact endurance activities increase bone mineral density. However, high-impact sports, like running, appear to have a greater beneficial effect"
  • Vitamin D Tied To Muscle Power In Adolescent Girls - Science Daily, 2/10/09 - "Our study found that vitamin D is positively related to muscle power, force, velocity and jump height in adolescent girls ... Vitamin D affects the various ways muscles work and we've seen from this study that there may be no visible symptoms of vitamin D deficiency" - See vitamin D at Amazon.com.
  • Arginine Discovery Could Help Fight Human Obesity - Science Daily, 2/12/09 - "arginine, an amino acid, reduces fat mass in diet-induced obese rats and could help fight human obesity ... dietary arginine supplementation shifts nutrient partitioning to promote skeletal-muscle gain ... The findings were published recently in the Journal of Nutrition ... arginine supplementation for a 12-week period decreased the body fat gains of low-fat and high-fat fed rats by 65 percent and 63 percent, respectively. The long-term arginine treatment did not have any adverse effects on either group ... funded by the American Heart Association" - See L-arginine products at Amazon.com.
  • Vitamin D Tied To Muscle Power In Adolescent Girls - Science Daily, 2/3/09 - "Vitamin D is significantly associated with muscle power and force in adolescent girls" - See vitamin D at Amazon.com.
  • Brief, Rigorous Exercise Cuts Diabetes Risk - WebMD, 1/27/09 - "doing a few intense muscle exercises, each lasting only about 30 seconds, dramatically improves your metabolism in just two weeks"
  • Dietary L-Arginine Supplementation Reduces White Fat Gain and Enhances Skeletal Muscle and Brown Fat Masses in Diet-Induced Obese Rats - J Nutr. 2008 Dec 23 - "l-arginine-HCl ... Despite similar energy intake, absolute weights of white fat pads increased by 98% in control rats over a 12-wk period but only by 35% in arginine-supplemented rats. The arginine treatment reduced the relative weights of white fat pads by 30% and enhanced those of soleus muscle by 13%, extensor digitorum longus muscle by 11%, and brown fat by 34% compared with control rats ... arginine treatment resulted in lower serum concentrations of leptin, glucose, triglycerides, urea, glutamine, and branched-chain amino acids, higher serum concentrations of nitric-oxide metabolites, and improvement in glucose tolerance. Thus, dietary arginine supplementation shifts nutrient partitioning to promote muscle over fat gain and may provide a useful treatment for improving the metabolic profile and reducing body white fat in diet-induced obese rats" - See arginine products at Amazon.com.
  • Protein Sports Drinks Proven To Give Best Performance - Science Daily, 12/23/08 - "Both formulas had the same energy content ... Both formulas had the same energy content. After their six-hour rest, the athletes did another virtual cycle race. According to Berardi, "Both groups showed a reduction in performance in the afternoon session. However, the reduction in distance traveled and power output during the afternoon exercise was significantly less among those who had the protein and carbs drink, relative those who just had the carbs ... The subjects' self-reported fatigue levels were lower in the protein group and increases in fat oxidation were also seen"
  • Exercise Suppresses Appetite By Affecting Appetite Hormones - Science Daily, 12/19/08 - "A vigorous 60-minute workout on a treadmill affects the release of two key appetite hormones, ghrelin and peptide YY, while 90 minutes of weight lifting affects the level of only ghrelin"
  • Exercise Increases Brain Growth Factor And Receptors, Prevents Stem Cell Drop In Middle Age - Science Daily, 11/27/08 - "exercise significantly slows down the loss of new nerve cells in the middle-aged mice. They found that production of neural stem cells improved by approximately 200% compared to the middle-aged mice that did not exercise. In addition, the survival of new nerve cells increased by 170% and growth by 190% compared to the sedentary middle-aged mice. Exercise also significantly enhanced stem cell production and maturation in the young mice. In fact, exercise produced a stronger effect in younger mice compared to the older mice"
  • Dietary Sport Supplement Shows Strong Effects In The Elderly - Science Daily, 11/7/08 - "In the treatment group, 67% of the subjects showed an improvement in their fitness levels, compared to 21.5% of the people receiving the placebo treatment" - See beta alanine at Amazon.com.
  • Walking Boosts Brainpower - WebMD, 9/2/08 - "Those in the exercise group scored higher on cognitive tests and had better delayed recall. For example, they could more accurately remember a list of words after a certain amount of time had passed than those in the other group ... Unlike medication, which was found to have no significant effect on mild cognitive impairment at 36 months, physical activity has the advantage of health benefits that are not confined to cognitive function alone, as suggested by findings on depression, quality of life, falls, cardiovascular function, and disability"
  • Exercise May Prevent Brain Shrinkage In Early Alzheimer's Disease - Science Daily, 7/14/08 - "People with early Alzheimer's disease who were less physically fit had four times more brain shrinkage when compared to normal older adults than those who were more physically fit"
  • Interval Training May Beat Mild Exercise at Taming Metabolic Syndrome - WebMD, 7/7/08 - "aerobic interval training -- in which people push their heart rate almost to its limits briefly, followed by a more moderate pace, several times during a workout -- may be even better at reining in metabolic syndrome"
  • Post-exercise Caffeine Helps Muscles Refuel - Science Daily, 7/1/08 - "Recipe to recover more quickly from exercise: Finish workout, eat pasta, and wash down with five or six cups of strong coffee ... Athletes who ingested caffeine with carbohydrate had 66% more glycogen in their muscles four hours after finishing intense, glycogen-depleting exercise, compared to when they consumed carbohydrate alone" - Yeah, if you want to fell like crap for the rest of the day.  I drink by caffeine before the workout then again after a power nap. - Ben
  • Extra Sleep Improves Athletic Performance - Science Daily, 6/9/08 - "Getting extra sleep over an extended period of time improves athletic performance, mood and alertness ... The athletes then extended their sleep to 10 hours per day for six to seven weeks ... After obtaining extra sleep, athletes swam a 15-meter meter sprint 0.51 seconds faster, reacted 0.15 seconds quicker off the blocks, improved turn time by 0.10 seconds and increased kick strokes by 5.0 kicks"
  • When It Comes To Living Longer, It's Better To Go Hungry Than Go Running, Mouse Study Suggests - Science Daily, 5/14/08 - "at least two studies which examined people who engage in high-volume exercise versus people who restricted their calorie intake, had a similar outcome: caloric restriction has physiological benefits that exercise alone does not ... One theory is that exercise places stress on the body, which can result in damage to the tissues and DNA. Another theory is that caloric restriction leads to physiological changes which benefit the body" - I still think it boils down to the ravages of higher insulin and blood sugar which increase advanced glycation end products a major cause of aging.
  • CoQ10 may cut muscle injuries for athletes - Nutra USA, 5/5/08 - "The volunteers had daily training sessions of five and a half hours per day for six days during the intervention period. At day three and five of the six day training period, the researchers report that both groups experienced increased in serum creatine kinase activity and the concentration of myoglobin, but these increases were significantly lower in the group receiving the CoQ10 supplements ... Elevated levels of the enzyme are indicative of muscle damage and injury ... levels of lipid peroxide, a marker of oxidative stress, were also lower in the CoQ10 group after three and five days of training" - [Abstract] - See ubiquinol products at Amazon.com.
  • Reducing exercise-induced muscular injury in kendo athletes with supplementation of coenzyme Q10 - Br J Nutr. 2008 Feb 20;:1-7 - "Subjects in the CoQ10 group took 300 mg CoQ10 per d for 20 d ... These results indicate that CoQ10 supplementation reduced exercise-induced muscular injury in athletes" - See ubiquinol products at Amazon.com.
  • HDL Cholesterol Linked to Lower Extremity Performance in Elderly - Medscape, 5/2/08 - "HDL-C levels were significantly associated with all indices of function ... participants with the highest HDL-C levels having the best physical performance"
  • Low plasma carotenoids and skeletal muscle strength decline over 6 years - J Gerontol A Biol Sci Med Sci. 2008 Apr;63(4):376-83 - "These findings suggest that older community-dwelling adults with lower plasma carotenoids levels, a marker of poor fruit and vegetable intake, are at a higher risk of decline in skeletal muscle strength over time" - See Jarrow Formulas, CarotenALL, Mixed Carotenoid Complex at Amazon.com.
  • Ibuprofen, Acetaminophen Help Build Muscle in Older Resistance Trainers - Medscape, 4/10/08 - "We used 1200 milligrams a day for ibuprofen and 4000 milligrams per day of acetaminophen, which is the maximum over-the-counter daily dose ... Muscle volume increased 11% in the ibuprofen group and 13% in the acetaminophen group, compared with 9% in the placebo. Muscle strength increased 30% in the ibuprofen group and 28% in the acetaminophen, compared with 23% in the placebo group"
  • Docosahexaenoic acid-rich fish oil improves heart rate variability and heart rate responses to exercise in overweight adults - Br J Nutr. 2008 Mar 13;:1-7 - "heart rate variability (HRV), a predictor of cardiac death ... 6 g fish oil/d (DHA 1.56 g/d, EPA 0.36 g/d) or sunflower-seed oil (placebo) for 12 weeks ... maximal heart rate (HR) ... Fish oil supplementation improved HRV by increasing high-frequency power, representing parasympathetic activity, compared with placebo (P = 0.01; oil x time interaction). It also reduced HR at rest and during submaximal exercise" - See Jarrow Max DHA at Amazon.com.
  • Low-intensity Exercise Reduces Fatigue Symptoms By 65 Percent, Study Finds - Science Daily, 2/28/08 - "Sedentary people who regularly complain of fatigue can increase their energy levels by 20 percent and decrease their fatigue by 65 percent by engaging in regular, low intensity exercise"
  • Reducing exercise-induced muscular injury in kendo athletes with supplementation of coenzyme Q10 - Br J Nutr. 2008 Feb 20;:1-7 - "These results indicate that CoQ10 supplementation reduced exercise-induced muscular injury in athletes" - See ubiquinol products at Amazon.com or ubiquinol products at Amazon.com.
  • Astaxanthin may boost muscle endurance and fat loss - Nutra USA, 2/5/08 - "astaxanthin supplementation "accelerated the decrease of body fat accumulation with exercise training" - [Abstract] - Note:  Astaxanthin is just one of over 600 carotenoids.  The problem with taking large doses of just one carotenoid is that it may cause a deficiency of the others.  I had a study on that but the link went dead.  I tried to find it via http://www.archive.org/web/web.php but it was a .asp web page and it appears that it doesn't work with those extensions. (Click here and see the OnHealth.com, 5/2/00 article).  I take Jarrow Formulas, CarotenALL, Mixed Carotenoid Complex at Amazon.com.
  • Astaxanthin improves muscle lipid metabolism in exercise via inhibitory effect of oxidative CPT I modification - Biochem Biophys Res Commun. 2008 Feb 22;366(4):892-7 - "Astaxanthin increased fat utilization during exercise compared with mice on a normal diet with prolongation of the running time to exhaustion. Colocalization of fatty acid translocase with carnitine palmitoyltransferase I (CPT I) in skeletal muscle was increased by astaxanthin. We also found that hexanoyl-lysine modification of CPT I was increased by exercise, while astaxanthin prevented this increase. In additional experiment, we found that astaxanthin treatment accelerated the decrease of body fat accumulation with exercise training"
  • Sedentary Lifestyles Associated With Accelerated Aging Process - Science Daily, 1/28/08 - "Telomere length decreased with age, with an average loss of 21 nucleotides (structural units) per year. Men and women who were less physically active in their leisure time had shorter leukocyte telomeres than those who were more active. ... "The mean difference in leukocyte telomere length between the most active [who performed an average of 199 minutes of physical activity per week] and least active [16 minutes of physical activity per week] subjects was 200 nucleotides, which means that the most active subjects had telomeres the same length as sedentary individuals up to 10 years younger, on average."" - I'm must be in fat city on this one.  I must have averaged 60 minutes per day since I've been 18 which comes to 420 minutes per week.  Maybe that's the main reason people claim I look young. Plus I've always taken vitamin D which helps with telomere length also. - Ben
  • Fitness Cuts Men's Death Rate - WebMD, 1/22/08 - "Compared to men with a low level of fitness, death rates were 50% lower for highly fit men and 70% lower for men in the "very fit" category"
  • Oral administration of vitamin C decreases muscle mitochondrial biogenesis and hampers training-induced adaptations in endurance performance - Am J Clin Nutr. 2008 Jan;87(1):142-9 - "The administration of vitamin C significantly (P = 0.014) hampered endurance capacity"
  • Moderate Exercise Cuts Rate Of Metabolic Syndrome - Science Daily, 12/17/07 - "a person can lower risk of MetS by walking just 30 minutes a day, six days per week ... Before exercising regularly, 41 percent of the participants met the criteria for MetS. At the end of the 8-month exercise program, only 27 percent did"
  • Exercise May Play Role In Reducing Inflammation In Damaged Skin Tissue - Science Daily, 11/28/07 - "moderate exercise sped up how fast wounds heal in old mice ... the improved healing response “may be the result of an exercise-induced anti-inflammatory response in the wound.” ... Cytokines are molecules that signal and direct immune cells, such as macrophages, to the site of an infection ..."
  • Study: Stretching Won't Prevent Sore Muscles - WebMD, 10/17/07
  • Alpha-tocopherol supplementation prevents the exercise-induced reduction of serum paraoxonase 1/arylesterase activities in healthy individuals - Eur J Clin Nutr. 2007 Sep 19 - "Alpha-T supplementation may result in protection of the enzyme PON 1/Aryl activities from free radical production"
  • Extra Sleep Boosts Athletic Performance - WebMD, 6/13/04
  • Exercise May Boost 'Good' Cholesterol - WebMD, 5/29/07 - "Participants who got at least two hours per week of aerobic exercise had a modest rise in their HDL cholesterol level ... the gains in HDL cholesterol levels translate to a 5% drop in men's heart disease risk and more than a 7% drop in women's heart disease risk"
  • Drinking Fluids Doesn't Cool Runners - WebMD, 5/10/07
  • Maintain Healthy Muscle Mass As You Age - Life Extension Magazine, 1/07 - "By adopting a regimen that includes dietary modifications, hormone replacement therapy as indicated, nutritional supplements, and exercise, it is possible to dramatically improve lean muscle mass at virtually any age"
  • Coffee helps douse workout pain - MSNBC, 1/10/06 - "Those who consumed caffeine one hour before the maximum force test had a 48 percent reduction in pain compared with the placebo group"
  • Poor Athletic Performance Linked To Vitamin Deficiency - Science Daily, 12/27/06 - "Current national B-vitamin recommendations for active individuals may be inadequate, and athletes who follow the recommended daily allowances set by the U.S. government may be receiving lower amounts of nutrients than there bodies need"
  • Red Wine Ingredient Increases Endurance, Study Shows - New York Times, 11/16/06 - "Resveratrol makes you look like a trained athlete without the training" - See iHerb or Vitacosticon resveratrol products.
  • Exercise Important in Reducing Size of Abdominal Fat Cells - Doctor's Guide, 8/8/06 - "The diet-alone group had no changes in abdominal fat cell size. However, both exercise groups had decreases of about 18% in the size of their abdominal fat cells"
  • Coenzyme Q10 and exercise training in chronic heart failure - Eur Heart J. 2006 Aug 1 - "CoQ10 main effect was: peak VO2+9%, EDDBA +38%, systolic wall thickening score index (SWTI) - 12%" - See iHerb or Vitacosticon coenzyme products.
  • Exercise in Itself Improves Blood Glucose Control in Type 2 Diabetes - Doctor's Guide, 7/24/06 - "exercise helps regulate blood glucose (sugar) levels, increases the body's sensitivity to insulin, and decreases blood lipids (fats) while also helping to burn body fat ... Participants who exercised had an overall decrease of 0.6% of A1c levels. While that may not sound like much, it represents a 30% improvement towards the goal of attaining an A1c of 7%, and a 20% improvement towards a normal A1c of 6%"
  • Exercise: Key to good sex, good sleep - CNN, 6/20/06 - "exercise in the afternoon can help deepen shut-eye and cut the time it takes for you to fall into dreamland ... exercise has also been linked to a better sex life"
  • Key Sugar Sweetens Athletic Performance - HealthDay, 1/12/06 - "The women were tracked on how they performed on 2,000-meter rowing time trials over eight weeks ... The women who took the dextrose drink showed a median improvement of 15.2 seconds over eight weeks, compared to a median improvement of 5.2 seconds among the women who took the ribose drink" [WebMD] - See dextrose at Amazon.com.  By my calculations, 10 grams would be 3.125 teaspoons or about a tablespoon and would be 37.5 calories.  It's worth a try to see if it makes my jogging a swimming easier. - Ben
  • Exercise could build brain cells in elderly, study suggests - USAToday, 9/20/05 - "Older mice that exercised on a running wheel developed new brain cells and learned a new task more effectively than older mice that took it easy all day"
  • Sleep May Be Athletes' Best Performance Booster - Psychiatric News, 8/19/05
  • A Few 30 Second Sprints As Beneficial As Hour Long Jog - Science Daily, 6/2/05
  • Moderate Exercise Reduces Risk of Colon Cancer Recurrence - Doctor's Guide, 5/20/05 - "disease-free survival was 49% lower in patients who engaged in 18 to 27 MET-hours/week of physical activity, compared with those who exercised less than 3 MET-hours/week. "This is equivalent to a 2 to 3 mph walk a day, 6 days a week, running fast 2 times a week or playing tennis 3 a week,""
  • Fighting fat - MSNBC, 5/10/05
  • Physical Activity in Old Age Keeps Mind Sharp - WebMD, 12/28/04 - "elderly men who decreased the duration or intensity of their physical activity level over a 10-year period experienced a greater decline in cognitive skills, such as attention, memory, and language skills, than men who maintained the intensity of their physical activity"
  • Pre-Exercise Stretching May Not Be Helpful - WebMD, 9/24/04
  • What’s the Best Workout? - Dr. Weil, 8/27/04
  • Study Shows Vitamins C And E Can Prevent Metabolic Damaage In Extreme Exercise - Science Daily, 7/15/04 - "ultramarathon runners who used supplements of vitamins C and E for six weeks prior to their races totally prevented the increase in lipid oxidation that is otherwise associated with extreme exercise"
  • Vitamin E benefits athlete recovery, further antioxidant evidence  - Nutra USA, 6/24/04 - "This study clearly showed that supplementation with these antioxidant vitamins could help prevent the significant levels of lipid oxidation that are associated with intense exercise"
  • Is Stretching Useless? - Dr. Weil, 6/24/04
  • Got Exercise? Workouts Better for Bone Health - WebMD, 6/11/04
  • Study: Stretching Doesn't Prevent Injuries - Intelihealth, 3/29/04
  • Fish Oil May Help Elite Athletes - WebMD, 11/14/03 - "Among the athletes with exercise-induced asthma, there was an almost 80% improvement in a lung function test taken 15 minutes after exercise. The athletes also reduced their use of bronchodilators by 20% after exercise"
  • Benefits of Exercise Reach Deep in the Brain - Psychiatric News, 11/7/03
  • Exercise May Be Better Than Diet for Heart - WebMD, 11/7/03
  • Exercise: What A Little Can Do - Time Magazine, 9/22/03 - "Even 30 minutes a day of moderate exercise, such as walking, led to a weight loss of 14 lbs. over a year. Women who worked out vigorously for an hour a day lost only 6 lbs. more. The second study, part of the Women's Health Initiative, showed that women who exercised moderately for 75 to 150 minutes a week were 18% less likely than inactive women to develop breast cancer. The more the women exercised, the more their risk declined, but once again the incremental difference was small"
  • What’s the Right Time to Exercise? - Dr. Weil, 8/25/03
  • Stretching: Is It Optional? - Dr. Weil, 8/4/03
  • Vitamin E, Exercise Prevent Aging Damage - WebMD, 7/31/03 - "Whether they exercised or not, those taking vitamin E pills had the same reduction in harmful substances known as free radicals -- unstable molecules that damage cells and are believed to contribute to the development of some 200 different diseases, many of them age-related. The levels of a blood marker that signals free-radical damage were cut in half ... Basically, vitamin E prevents free radicals from bumping into cell walls and destroying them" - See my favorite, Jarrow FamilE (contains all eight members of the vitamin E family, includes Tocomin) at Amazon.com.
  • Iron Improves Muscle Strength and Endurance - New Hope Natural Media, 4/10/03 - "after six weeks of iron supplementation, the women had 10 to 15% less muscle fatigue after the fourth minute of leg exercises, and leg muscle strength after completion of the exercises was increased by 26.5%" - See iHerb or Vitacosticon iron supplements.
  • How much physical activity is enough to prevent unhealthy weight gain? - Obes Rev 2003 May;4(2):101-14 - "The following consensus statement was accepted unanimously. 'The current physical activity guideline for adults of 30 minutes of moderate intensity activity daily, preferably all days of the week, is of importance for limiting health risks for a number of chronic diseases including coronary heart disease and diabetes. However for preventing weight gain or regain this guideline is likely to be insufficient for many individuals in the current environment. There is compelling evidence that prevention of weight regain in formerly obese individuals requires 60-90 minutes of moderate intensity activity or lesser amounts of vigorous intensity activity. Although definitive data are lacking, it seems likely that moderate intensity activity of approximately 45 to 60 minutes per day, or 1.7 PAL (Physical Activity Level) is required to prevent the transition to overweight or obesity. For children, even more activity time is recommended. A good approach for many individuals to obtain the recommended level of physical activity is to reduce sedentary behaviour by incorporating more incidental and leisure-time activity into the daily routine"
  • Best Remedies for Tendonitis? - Dr. Weil, 10/24/02

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