exercise Archives - First Washington News

March 5, 2023

Exercise 1.5 times more effective than drugs for depression, anxiety

A man going on a morning run against a backdrop of high stairs — Working out may well give extra advantage as a first-line remedy for psychological health circumstances. Kay Nietfeld/photograph alliance through Getty Photographs

A huge new analysis of meta-scientific studies finds that workout is much more beneficial for situations this sort of as anxiousness and melancholy than typical psychotherapy or medicines.
The new review located that fundamentally all kinds of physical exercise generated significant mental overall health benefits.
Shorter, higher depth training packages generated the greatest effect.
Training provided the biggest psychological health and fitness reward to people today with depression, or who experienced been diagnosed with HIV and kidney illness, pregnant and postpartum women, and or else balanced grown ups.

An expansive assessment of current investigation concludes that physical exercise really should be seen as a to start with-decision therapy for folks residing with psychological health difficulties. The investigation distills the conclusions of virtually 100 meta-assessments of randomized managed trials.

Bodily activity is 1.5 times additional efficient at lessening mild-to-moderate signs and symptoms of melancholy, psychological tension, and nervousness than medication or cognitive conduct therapy, in accordance to the study’s direct writer, Dr. Ben Singh.

Whilst the benefit of bodily activity for individuals with despair and anxiousness is broadly recognized, it is not viewed as for running these situations as frequently as the study asserts it need to be.

All varieties of physical exercise can benefit mental health and fitness, the analyze found, although bigger-depth activities develop the strongest added benefits.

The research discovered that briefer physical exercise packages offer far more advantages than extended regimens. The benefits of actual physical exercise interventions diminished with longer-duration plans.

This usually means that individuals with psychological health and fitness challenges will need not commit to intense, prolonged-expression exercising to attain the maximum therapeutic reward.

The examine is posted in BJM Sports Medication.

The World Health Firm (WHO) reports that virtually a billion individuals globally are dwelling with a mental condition, most normally stress and anxiety issues and despair.

Approximately 301 million persons have an stress ailment, and this figure includes 58 million children and adolescents. There have been 280 million people living with despair.

Even though the most current mental overall health information from the WHO will come from 2019 right before the COVID-19 pandemic, the WHO’s original estimate for 2020 indicates an enhance in mental wellbeing issues of 26{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809}–28{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809}.

The examine encompassed 97 meta-testimonials of 1,039 randomized controlled trials involving 128,119 contributors.

Whilst this physique of research generally concluded that training developed effects very similar to these of psychotherapy and pharmacotherapy, versions in review methodologies built developing an over-all consensus a challenge.

The trials evaluated differing forms of work out, in varying dosages. They also involved unique populace subgroups, evaluating them to various regulate teams.

In the close, said Dr. Singh, “It confirmed exercise is an efficient way to address mental health and fitness difficulties — and can be even far more powerful than medication or counseling.”

Victoria University’s Professor Vasso Apostolopoulos, who was not concerned in the research, advised Clinical Information Now that there is a increasing human body of exploration supporting the advantages of work out on a range of mood states, which include anxiousness, pressure, and despair.

The result might manifest, she stated, “through physiological and biochemical mechanisms, including endorphins, mitochondria, mammalian target of rapamycin, neurotransmitters and the hypothalamic-pituitary-adrenal axis, and via the thermogenic hypothesis.”

The thermogenic speculation indicates that the maximize in overall body temperature that takes place with training may possibly lessen muscular stress and alter neuronal activity, hence lowering anxiety.

Prof. Apostolopoulos also pointed out that training has been revealed to decrease swelling “via quite a few different processes (swelling, cytokines, toll-like receptors, adipose tissue and by using the vagal tone), which can lead to much better health outcomes in folks suffering from temper disorders.“

“As a researcher, and seeing the constructive outcomes exercise has on general well being, in individual in psychological wellbeing, work out is a great choice or a complimentary insert-on remedy to present treatments.”
— Prof. Vasso Apostolopoulos

The assessment located that actual physical activity generated a median reduction in psychological overall health difficulties from 42{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809} to 60{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809}. Psychotherapy and pharmacotherapy manufactured a a lot scaled-down improvement, between 22{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809} and 37{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809}.

“We uncovered [that] accomplishing 150 minutes each individual 7 days of a variety of sorts of physical activity — such as brisk going for walks, lifting weights and yoga — substantially reduces despair, stress and anxiety, and psychological distress, in contrast to normal treatment, this kind of as medicines,” claimed Dr. Singh.

Exercise available the finest benefits, the evaluation concluded, to people today with depression, HIV and kidney ailment, pregnant and postpartum women of all ages, and usually wholesome grownups.

The research does not discover the added benefits workout could deliver throughout all stages of lifetime. However, it uncovered that it was powerful for everyone 18 and more mature, which includes more mature older people.

“Of take note, for folks who had been more mature than 45+ and/or de-conditioned, quite a few research confirmed that walking 20–40 minutes [each] working day was notably helpful for increasing despair and nervousness,” mentioned Dr. Singh.

The analyze confirms that exercise “should be a reputable 1st-line treatment for psychological health difficulties and not just an ‘added extra’ as it is often found in medicine,” reported Dr. Singh.

Due to the fact psychiatrists’ and psychologists’ know-how is in mental health and fitness, Dr. Singh and Prof. Apostolopoulos agreed that they must spouse with overall health specialists with knowledge of actual physical activity and work out to build a patients’ comprehensive therapy program.

“A remedy strategy may perhaps include things like a mixture of way of life ways, this kind of as training consistently, consuming a balanced diet, and socializing, alongside solutions these types of as psychotherapy and treatment.”
— Dr. Ben Singh

February 23, 2023

Could exercise be a potent weapon against neurodegenerative conditions?

There is increasing evidence that regular physical activity may help preserve our cognitive function in old age. Studies are showing that not only can exercise reduce the risk of neurodegenerative diseases, such as dementia and Parkinson’s, but it might also slow the progress of these diseases after diagnosis. But how does it work? Medical News Today asked experts why and how exercise might help keep the brain young.

older Asian man wearing water goggles in pool — How might exercise help protect against dementia, Parkinson’s disease, and similar conditions? Image credit: Take A Pix Media/Stocksy.

On average, we are living longer, but we may not be living healthier. According to European Union figures, women can expect, on average, 64.5 healthy life years (HLYs), and men, 63.5.

But life expectancy in the EU is just over 83 years for women and 77.5 for men. So, on average, a person can expect to spend around 15-20 years with some sort of health problem.

And most of those years of ill health are likely to be the later years of life, and many people will develop a neurodegenerative disease.

Estimates indicate that 14–18{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809} of people over the age of 70 years in the United States have some form of cognitive impairment. And some 10{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809} of people in the same age group in the U.S. have dementia, a number that rises to 33{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809} of those over 90.

But there are ways to help extend your HLYs, and evidence is increasingly suggesting that regular physical activity may be one of the most effective ways to help your body and brain stay healthy for longer.

Exercise makes us feel better — higher levels are associated with lower levels of depression, and it is thought this is due to a natural “high” from the release of endorphins and endocannabinoids, which can last for some time after exercising — but the physical effects last longer.

According to the Centers for Disease Control and Prevention (CDC), regular physical activity is “one of the most important things you can do for your health.”

Medical experts everywhere agree with that statement. Speaking to Medical News Today, Dr. Emer MacSweeney, CEO and consultant neuroradiologist at Re:Cognition Health, emphasized:

“Being physically active is one of the best things you can do for your body. Exercise helps protect against many diseases and keeps the heart, muscles, bones, and brain in optimum condition. Exercise promotes [the] oxygenation of the brain and stimulation of multiple neurochemicals.”

Exercise can reduce the risk of, among other conditions, cardiovascular disease, several types of cancer, and type 2 diabetes.

And, together with a healthy diet, it is a key part of maintaining a healthy body weight — another way to lower the risk of disease.

Research has shown that endorphins can relieve pain, and may reduce both inflammation and stress responses. Additionally, exercise can increase the beneficial effects of medications and other therapies for mental health conditions, such as depression.

“Exercise is particularly beneficial for mental health due to the chemical changes which occur in the brain and body, including the release of ‘feel-good’ chemicals, endorphins and serotonin,” Dr. MacSweeney explained.

Alzheimer’s disease is the most common form of dementia, affecting more than 5 million adults in the U.S. alone, and more than 55 million worldwide. Around 1 million people in the U.S. have Parkinson’s disease, with a further 90,000 cases diagnosed each year.

As populations age, the numbers of people with both diseases are predicted to rise. The World Health Organization (WHO) states that by 2050 there will be almost 140 million people with Alzheimer’s worldwide.

And the number of people with Parkinson’s could rise to 17 million by 2040.

Both Alzheimer’s disease and Parkinson’s disease are progressive diseases that are, ultimately, fatal. Symptoms of Alzheimer’s disease include memory loss, confusion, cognitive changes, and personality or behavior changes.

Parkinson’s is characterized by tremors, impaired coordination, depression, and other changes in cognitive function.

Currently, both Alzheimer’s disease and Parkinson’s disease are currently incurable, but treatments can help to alleviate symptoms and slow their progress, improving the quality of life of people with the diseases.

Increasingly, research is showing that exercise may also be useful in both delaying onset and slowing the progression of these, and other neurodegenerative diseases. In addition, exercise may be effective as an add-on therapy alongside current medications.

Dr. Jamie Adams, associate professor in the Department Neurology and the Center for Health and Technology at the University of Rochester Medical Center, NY, told MNT:

“Unfortunately, we do not have any disease-modifying therapies or treatments to prevent or slow the progression of Alzheimer’s disease or Parkinson’s disease. However, there is growing evidence that shows that regular exercise can help slow [the] progression of [the] disease. Regular exercise also has therapeutic and other health benefits.”

“My patients that exercise, feel better and do better,” she added.

“There are numerous studies assessing the link between exercise and reducing the risk of Alzheimer’s and other causes of dementia and it is imperative that this research continues. With every study, we learn more about the disease, which can lead to the development of new treatments,” said Dr. MacSweeney.

But why might exercise help prevent or slow these neurodegenerative diseases? There are several theories.

Inflammation, caused by the overactivity of immune cells — called microglia — in the brain, is a key feature of both Alzheimer’s disease and Parkinson’s disease.

This inflammation leads to the loss of nerve cells in the brain, with chronic overactivity of microglia leading to a cumulative loss of neurons.

Exercise can reduce the activity of the microglia cells, which are the immune cells of the nervous system. A 2021 study in older people with Alzheimer’s showed that regular exercise protected cognitive functioning by limiting microglial activity.

Another possible mechanism may be that exercise changes how the brain metabolizes iron. Iron accumulation is associated with the development of beta-amyloid plaques, a characteristic of Alzheimer’s disease.

A study from Finland found that, in mice, regular exercise reduced iron storage in the brain by decreasing levels of a protein called interleukin-6, which is also linked to inflammation. The mice with lower iron levels also had fewer beta-amyloid plaques.

In Parkinson’s disease, exercise demonstrably reduces the alpha-synuclein clumps that are associated with neurodegeneration.

A study found that irisin, a molecule secreted into the blood during endurance exercise, reduced these clumps, but had no effect on alpha-synuclein monomers that are important for transmitting nerve impulses.

Physical activity has also been shown to increase levels of two other important chemicals, as Dr. MacSweeney explained :

“Exercise stimulates the production of chemicals such as BDNF (brain-derived neurotrophic factor) and IGF (insulin growth factor) These help to stimulate new cell growth in certain areas of the brain and strengthen connections.”

Studies have shown that BDNF, administered externally, or produced via increased physical activity, may be useful as part of a therapeutic regime for Parkinson’s disease.

And the therapeutic use of IGF has been proposed for many disorders of the nervous system, including Alzheimer’s disease, Parkinson’s disease, amyotrophic lateral sclerosis (ALS, or motor neuron disease), and multiple sclerosis (MS).

“Exercise is thought to encourage brain cell growth and survival, which may help reduce the risk of developing dementia. Studies have also shown that exercise increases the size of the brain structure linked to memory and learning.”

– Dr. Emer MacSweeney

“More research is underway looking at exercise intensity and symptoms of Parkinson’s disease, but data suggests that moderate to vigorous aerobic exercise where people are getting their heart rate up may slow [the] progression of [the] disease,” said Dr. Adams.

The type of exercise with the most benefit is open to question. One study suggests that a mere 6 minutes of high-intensity exercise may help delay the onset of both Alzheimer’s disease and Parkinson’s disease by increasing levels of BDNF.

Another study confirmed findings from several other studies by showing that both cycling and stretching reduced cognitive decline in older adults. While both types of exercise were better than no exercise, neither had a significant advantage over the other.

If high-intensity exercise is not an option, low-impact exercises can be beneficial too. Pilates has been shown to have a positive impact on balance, fitnessm and physical function in people with Parkinson’s disease.

Yoga not only benefits mental and physical health, but studies show that it may also have physiological and psychological benefits for people with Alzheimer’s disease, MS, and other neurological disorders.

“Motor skills that incorporate agility, balance, power, coordination, reaction time and speed have been shown to increase our executive function which is our ability to plan, focus attention, remember and reason.”

– Dr. Emer MacSweeney

Most important is ensuring that exercise, in any form, becomes part of a person’s regular routine. According to a 2022 study, regular exercise can change the progression of Parkinson’s disease. People who took up to 4 hours of exercise a week showed slower declines in balance and stability than those who did not.

And regular physical activity is certainly beneficial as part of Alzheimer’s disease prevention and treatment. One comprehensive review demonstrated that regular exercise could both reduce the likelihood of dementia and slow its progression.

But a key finding of the review was that a lack of physical activity increased Alzheimer’s disease risk.

Dr. MacSweeney advised:

“Exercis[ing] vigorously three times a week for 20 minutes or moderately five times a week for 40 minutes is good practice. However, the most important thing is to be consistently active! If you choose an exercise you enjoy doing you are more likely to stick to it.”

So there is increasing evidence that regular exercise might help to prevent neurodegenerative disorders and slow their progress.

As exercise also improves overall health and reduces the risk of many diseases, perhaps we should all follow the advice of Dr. Adams.

“Exercise can help build strength, reduce stress, improve sleep and fatigue, and may improve socialization,” she pointed out. “All of these benefits can help reduce cognitive decline. […] In the end, all exercise is beneficial and the best types of exercise are ones that people can commit to, sustain, and enjoy!“

December 11, 2022

Adding yoga to regular exercise may help

A female in a cropped sports top and leggings holds a yoga mat and water bottle as she turns halfway toward the sun — Adding yoga to your regular work out program might assistance assistance cardiovascular health. Halfpoint Visuals/Getty Photographs

Hypertension, or significant blood tension, is a possibility issue that can lead to more severe overall health troubles.
Individuals can choose proactive measures to enhance their blood force through life-style modifications.
A current examine uncovered that yoga might offer additional added benefits for controlling blood stress than other stretching solutions.

High blood force can be risky, but people today can consider proactive ways to deal with it. Nonetheless, what operates for just one person could possibly not work for someone else.

Researchers are still functioning to recognize the most helpful techniques and include-on therapies for controlling blood stress.

A pilot study not too long ago released in the Canadian Journal of Cardiology looked at the usefulness of yoga as a way to support regulate superior blood stress.

In comparison to the management group, the group that did yoga observed additional considerable advancements in resting blood stress and coronary heart level in contrast to stretching.

Blood stress has to do with the power of blood stream all through the human body. Blood tension should be at a particular amount for the system to purpose. If blood strain is too significant or as well small, it can lead to adverse well being outcomes.

Superior blood force can improve someone’s chance for stroke, heart attack, or kidney hurt. Dr. Leonard Pianko, cardiologist in Aventura, Florida, who was not included in the study, discussed to Medical Information Nowadays:

“Hypertension is regarded as the silent killer for the reason that you might expertise no signs and symptoms. It is a big chance variable for coronary heart condition, kidney failure, and stroke and can potentiate other health care challenges this sort of as diabetes and elevated cholesterol.”

There are way of living alterations persons can make to aid reduce blood stress. For example, persons can attempt to manage a wholesome body weight and modify their diet program to have fewer sodium and excess fat.

“There are many medications that have demonstrated to be helpful in decreasing your blood pressure. But life style alterations this kind of as training, eating plan, refraining from cigarette smoking, and hydration have also been established to greatly enhance the effectiveness of the medication,” Dr. Pianko even more famous.

This certain pilot examine examined the rewards of yoga in blood force management. The study incorporated sixty participants who experienced hypertension.

Scientists randomly divided contributors into two groups. Equally teams concluded an cardio physical exercise software. Then, just one group included fifteen minutes of yoga five days a week. The other team did fifteen minutes worth of stretching five times a week. This intervention lasted three months.

Though both of those teams saw enhancement in resting blood stress and coronary heart fee, the group that did yoga saw a a lot more major improvement in blood stress, coronary heart charge, and Reynolds hazard scores.

A Reynold risk score allows measure risk for adverse heart results and cardiovascular illness.

The final results suggest that yoga could most likely be an productive increase-on intervention to help increase blood pressure stages.

Brain-system workout routines for hypertension

“Many scientific studies have looked into the helpful physical outcomes of Transcendental Meditation, Tai Chi, and other types of brain-entire body workout routines. This study, which concentrated on yoga, is [a] fantastic reinforcement that our brain performs a considerable position in our actual physical wellness and that these approaches should be incorporated into our tips for lifestyle intervention.”
— Dr. Alon Ronen, cardiologist at Bridgeport Clinic, who was not involved in the review, talking to MNT

The analyze authors famous that there are a several doable reasons why they saw more of an enhancement amongst the individuals that did yoga. It could reduce the action of the sympathetic anxious method, lessen cortisol degrees, and advertise vasodilation.

Dr. Pianko weighed in with his ideas and mentioned there could be quite a few explanations, “including the influence yoga has on our autonomic system.”

“Our adrenal glands create our struggle-or-flight hormones which increase the two our coronary heart level and blood strain. Precise styles of yoga can lessen our cortisol level, which is a tension hormone, thus reducing our blood pressure. Workout with the addition of yoga can modulate these hormones to a stage of tranquility,” he spelled out to MNT.

“As with effects witnessed with other intellect-body blood stress reducing pursuits, there looks to be a genuine correlation with our mental overall health influencing our strain hormone degrees. Mechanisms continue being unclear and might be linked to sleep pattern modifications however, the consequence gain is found.”

The review did have some limits. Initial, it only included a minimal sample sizing and was carried out in excess of a brief time body. This suggests the need to have for much more intensive research with much more prolonged-phrase abide by-ups.

The study authors admit that they may perhaps have misclassified some individuals who were being far more freshly diagnosed with large blood tension. They also did not evaluate participants’ exercise capacity.

Irrespective, the analyze presents much more evidence as to the wellness added benefits of yoga and opens up the probability of long run scientific tests in this space.

Analyze creator Dr. Paul Poirier noted that there are limits to the examine simply because it is a pilot review. On the other hand, he pointed out that yoga had further benefits when compared to stretching physical exercises on your own.

“Yoga is in all probability a improved different just after training training than stretching since there’s an include-on influence of yoga in comparison to stretching. The increase-on impact is blood stress, coronary heart charge, and inflammation [improvement]…This study will likely stimulate others to do larger experiments with various populations, and if the science provides up in the identical way then follow could be modified.”
— Dr. Paul Poirier, study creator

November 20, 2022

Moderate exercise may improve gut health

A man in exercise gear runs up the stairs of a metal bridge — Newer exploration is investigating the backlink amongst physical exercise and intestine bacteria in people with cancer. Justin Paget/Getty Images

Many things may perhaps contribute to the progress of colorectal cancer, and study suggests that intestine microbiota may also perform a role.
New investigate has identified that regular exercising positively impacts gut microbiome variety in people today with colorectal most cancers.
In accordance to the study, this is the first investigation to look at the associations in between training and gut biome range in people with most cancers.

Studies suggest that, excluding skin cancers, colorectal cancer is the third top bring about of cancer-relevant deaths in the United States.

While researchers aren’t absolutely sure what brings about colorectal most cancers, contributing chance things may consist of a lack of standard bodily activity, a food plan low in fiber and higher in body fat, and weight problems.

What’s more, a 2018 analyze reports that altered intestine microbiota affiliated with chronic inflammation has been observed in pancreas, gastric, colon, liver, breast, and prostate cancers.

Factors that influence the gut microbiota contain food plan, age, and antibiotic use. A 2021 study also instructed that reasonable stamina physical exercise may well positively affect gut microbial diversity, reduce swelling, and enhance system composition.

But, it is mysterious how actual physical action impacts the intestine microbiome of folks with cancer.

Now, a new examine analyzing the partnership concerning bodily exercise and the intestine microbiome in people with colorectal most cancers has found that frequent exercise is associated with bigger levels of gut biome variety — even in men and women with weight problems or people who are over weight.

In accordance to the examine, this analysis is the initial to analyze one-way links concerning physical exercise and the microbiome of people with most cancers.

The paper appears in the American Journal of Most cancers Research.

Creating on their previous August and October 2022 scientific tests, the study group sought to take a look at the associations involving bodily action, BMI, and intestine microbiome variety between people today with colorectal cancer.

The workforce gathered information from 179 men and women enrolled in the ColoCare Review between October 2010 and March 2018. The ColoCare Study is an intercontinental cohort of men and women recently diagnosed with phase I-IV colorectal most cancers.

Facts collected incorporated pre-surgery stool samples and BMI measurements from medical data. The experts then carried out 16S rRNA gene sequencing on the stool samples to identify the participant’s microbiome range.

In addition, the scientists made use of the BMI measurements to categorize members into a few groups:

Nutritious fat: BMI of ≥18.5 and <25 kg/m2
Overweight: BMI of ≥25 and <30 kg/m2
Obese: BMI of ≥30 kg/m2

The participants also completed an adapted version of the International Physical Activity Questionnaire (IPAQ) to determine their level of physical activity during the year before they were diagnosed with colorectal cancer. The scientists calculated the duration and hours of physical activity per week in metabolic equivalent tasks hours per week (MET hrs/wk).

Using these calculations, the researchers classified participants as inactive if their physical activity was less than 8.75 MET hours per week and active if their activity was 8.75 MET hours per week or more.

The scientists noted that having a MET of at least 8.75 meets the U.S. Department of Health and Human Services guidelines recommending at least 150 minutes (2.5 hours) per week of moderate activity. This guideline may also apply to cancer survivors.

Then, the research team grouped participants into four physical activity level/BMI categories:

Healthy weight/active: 26 participants
Healthy weight/inactive: 33 participants
Overweight/obese/active: 46 participants
Overweight/obese/inactive: 74 participants

After compiling the data, the scientist found:

The gut microbiome of active and healthy-weight participants was more diverse than that of inactive participants.
Participants with obesity had lower alpha diversity than those classified as healthy weight.
The gut microbiome of healthy weight/active participants was more diverse than those categorized as overweight/obese/inactive.
Faecalibacterium—a beneficial bacteria—was enriched in active participants regardless of BMI.
Overall, lower gut microbial diversity was observed among inactive, obese, and overweight/ obese/inactive participants.

Moreover, gut biome diversity was not statistically significantly associated with the participant’s stage at diagnosis, tumor site, and neoadjuvant treatments. Also, the researchers observed no differences in individual or combined physical activity and BMI groups for those with rectal cancer.

The research team suggests that this evidence supports an association between higher physical activity levels and greater gut microbiome diversity and abundance among people with colorectal cancer — even those with obesity.

Although these findings show an association between moderate exercise and increased gut biome diversity, limitations to the study include:

The study was cross-sectional and did not follow people up. It, therefore, cannot establish cause and effect.
All the patients had bowel cancer, and there was no comparison healthy group.
The rRNA gene sequencing used in the study may lack accuracy in some respects.
This study used participants diagnosed with colorectal cancer. Therefore, it is unclear if the results would be the same in cancer-free individuals.
Physical activity was self-reported, which may result in the misclassification of active vs. inactive participants.

Dr. Gabriela Rodríguez Ruiz, a board certified bariatric surgeon at VIDA Wellness and Beauty, told Medical News Today:

“The gut biome contains a community of billions of bacterial cells that produce compounds called short-chain fatty acids (SCFAs) during the fermentation process. These SCFAs act as signaling molecules that tell the cells in your intestinal lining not to release pro-inflammatory cytokines, which are associated with the development of autoimmune diseases like rheumatoid arthritis and inflammatory bowel disease.”

Dr. Rodríguez Ruiz explained that the disruption of the gut microbiota — also known as gut dysbiosis — may be a significant factor in the development of inflammatory diseases.

Dr. Bill Rawls, author of The Cellular Wellness Solution and Unlocking Lyme and co-founder and medical director of Vital Plan, further explained gut dysbiosis to MNT:

“Dysbiosis is when the balance of bacteria in the gut shifts from [healthy] flora to bacteria that have the potential to be pathogens. […]. If [healthy] flora are suppressed, pathogens can damage the gut lining, causing digestive dysfunction, but also secrete substances that affect brain functions and cellular health throughout the body.”

Dr. Rawls said that poor diet and chronic stress are primary factors in gut dysbiosis. High consumption of carbohydrate-dense foods and animal fat are also factors.

“Another common factor [for gut dybiosis] is excessive and prolonged use of antibiotics. Antibiotics suppress [healthy] flora and allow pathogens to flourish.”
— Dr. Bill Rawls

“In conventional medicine, we treat chronic inflammation by artificially blocking the processes of inflammation. While this can decrease the damage associated with the inflammatory process, it doesn’t address the underlying causes of cellular stress,” Dr. Rawls explained.

“If the factors causing cellular stress are not addressed, healing is impaired, and chronic illness progresses,” he noted.

“The first step is to make dietary changes to include more probiotic-rich foods in your diet, such as fermented vegetables like kimchi or sauerkraut, kefir, yogurt, and other cultured dairy products.”
— Dr. Gabriela Rodríguez Ruiz

Dr. Rodríguez Ruiz suggested that probiotics in supplement form may also help.

“Additionally, eating a diet high in fruits and vegetables is important to support diversity and health of your microbiome, as these foods contain vitamins and minerals essential for good gut health,” she told MNT.

“Other lifestyle practices, such as getting enough sleep and reducing stress, can also help improve your gut biome’s diversity and health. Regular exercise can also help to support a healthy gut by reducing inflammation and improving gut motility,” she added.

In addition, he suggested eating less meat to increase the diversity of bacteria in the gut. Although meat, especially fish and poultry, are important protein sources, Dr. Rawls believes people generally don’t need to consume large amounts.

Overall, to help promote a healthy gut biome, Dr. Rawls advised: “eat the right foods, minimize stress, and stay physically active.”

September 29, 2022

Passion, exercise, and relationships protect against cognitive decline

Overhead view of 3 males rowing across a river — In a recent paper, researchers reviewed studies linking three key lifestyle factors to brain health. Mint Images RF/Getty Images

In a recent paper, researchers reviewed studies linking exercise, relationships, and passion to brain health.
They found reasonable evidence that all three factors offer protection against cognitive decline.
Their review noted that randomized controlled trials are needed to confirm their findings.

Changes to cognitive function during the aging process are related to the brain’s white and gray matter volume.

Gray matter consists of biological structures, including neuronal cell bodies, synapses, and capillaries, whereas white matter consists of myelinated axons, through which signals are carried between neurons.

Gray matter volume steadily declines at around 10 years of age. Research suggests that medically and cognitively healthier individuals experience less brain atrophy than less healthy individuals.

Studies also show that regular exercise, strong relationships, and passion are key to maintaining a healthy brain during the aging process.

In a recent paper, researchers performed a thorough review of the extensive body of literature available on the link between brain physiology development, and physical activity, social relationships, and passion. Based on the evidence, they report that increased passion for an area or skill leads to more physical activity, more social relationships, and better well-being.

“[From our research], we have found that passion- or strong interest- may be a [key motivational factor for achievement and well-being] as it sets the direction of the arrow,“ Hermundur Sigmundsson, Ph.D., professor of psychology at the Norwegian University of Science and Technology, the lead author, told Medical News Today.

“Therefore, we say: Find your passion and develop it! Grit, or perseverance, is the size and strength of the arrow. Find your interest area and focus on the process. [Be ready to] take challenges! Challenges are key for development!” he added.

The paper was recently published in a special issue of Brain Sciences.

Observational studies indicate that an active lifestyle is helpful for maintaining cognitive and neurological health across age groups — especially in higher order processes such as switching between tasks, working memory, and cognitive inhibition.

The researchers noted in their paper that intervention studies had confirmed these findings.

For example, older adults who underwent 1 hour of aerobic training 3 times per week for 6 months had increased gray and white matter volume compared to controls.

Other research shows that physical activity increases functionality in brain areas linked to attention and attention control, daily life activities, and cognitive reserve, a reserve of thinking abilities that acts as a buffer against age-related cognitive decline.

The new paper points to studies that suggest that maintaining social ties enhances cognitive reserve through cognitive strategies, greater neural growth, and synaptic density, which protect against pathological processes.

Imaging studies have demonstrated that larger social networks are linked to a larger orbitofrontal cortex — involved in decision-making — and amygdala volume.

These studies also demonstrate that less socially active people have a greater number of white matter lesions.

In addition, randomized control trials have shown that social relations may enhance cognitive reserve, and interventions have shown that increased social interaction in communities is linked to better cognitive function and larger brain volume.

Other studies, however, indicate no link between social relations and cognitive function later in life. The researchers thus suggest that more robust evidence from randomized controlled trials is needed to demonstrate causality.

In their paper, the researchers defined passion as “a strong feeling toward a personally important value/preference that motivates intentions and behaviors to express that value/preference.”

Other research has found that passion is related to more deliberate practice among football players and better well-being and performance among workers.

The researchers also noted that passion might thus be important for maintaining neural plasticity. They wrote: “…hence repetition, use it or lose it, use it and improve it and intensity.”

An example of this is someone who is passionate about learning new languages. The researchers wrote that passion could motivate an individual to practice the second language more and thus strengthen their gray matter, neural cells, and connections.

They also noted that psychological traits such as grit and a growth mindset have also been linked to the development of gray matter in different parts of the brain.

The researchers further cited a number of articles that suggest impaired motor function, antisocial behavior, depression, and anhedonia (the inability to feel pleasure) are common in neurodegenerative and psychiatric disorders and in the natural aging process.

They thus suggested that a “vicious cycle” may be at play: less physical activity may promote less social engagement and lower well-being.

“Passion gives direction to the area of interest, which could be related to the dopamine system, which is central in attention, learning, goal-directed behaviors, and rewards. Passion may be providing the focus essential for long-term goal achievement,” wrote the researchers.

When asked how physical activity, socializing, and passion improve brain health, Art Kramer, Ph.D., professor emeritus in the department of psychology at the University of Illinois Urbana-Champaign, not involved in the research, told MNT:

“We know more about the mechanisms that underlie physical activity than social interactions or learning novel skills since there is a multi-decade literature on physical activity effects on brain health and learning and memory because there are excellent animal models for physical activity (often wheel running with rodents).”

“The animal literature suggests a number of brain changes associated with physical activity, including new neurons in brain regions that support memory, more connections among neurons (called synapses), and increases in vascular structure. Increases in neurotransmitters and nerve growth factors (among other changes) have also been associated with increases in physical activity in animal models.”

– Art Kramer, Ph.D., professor emeritus at the University of Illinois Urbana-Champaign

The researchers concluded that physical exercise, social interactions, and passion are key to maintaining brain health.

When asked about the paper’s limitations, Dr. Sigmundsson noted that their article is just a review and that intervention studies focusing on increasing passion, physical activity, and social engagement need to be carried out to confirm their hypotheses.

Dr. Kramer added: “There are a number of limitations, including how best to personalize these factors to enhance cognitive and brain function in individuals as well as how best to combine intellectual engagement, physical activity and social interactions to maximize their benefits across the lifespan and with non-patients and patients alike.”

Posted on September 27, 2022
How to improve heart health: Diet, exercise, and more

Coronary heart illness is a big public overall health concern in the United States. Moreover getting medications a medical doctor prescribes, a man or woman can consider a assortment of steps to make improvements to their coronary heart wellbeing. This consists of taking in a healthful food plan, retaining lively, and steering clear of behaviors these types of as cigarette smoking.

According to the Facilities for Sickness Control and Prevention (CDC), there are quite a few ways a particular person can decrease their threat for coronary heart illness and heart assault.

Holding blood strain, blood sugar, and cholesterol ranges in healthier ranges can support.

In this posting, we will reveal how to make improvements to heart wellbeing.

Many of the suggestions for improving heart well being focus on eating plan.

The American Heart Affiliation (AHA) suggests that persons take in:

a assortment of greens and fruits

whole grains

lean proteins, these types of as seafood and plant proteins from tofu and other sources

liquid, nontropical oils, these kinds of as olive or avocado oil

minimally processed meals

no extra sugars

limited salt

limited alcoholic beverages

There are a several unique diet plans that have these features, which includes:

Mediterranean diet

The Mediterranean diet focuses on greens, grains, lean proteins, and the regular consumption of olive oil. It advocates that people consume dairy and red meat sometimes and food items with additional sugar rarely.

A 2019 evaluation in Circulation Analysis uncovered potent and regular evidence supporting the positive aspects of the Mediterranean diet for heart wellbeing. The far more a human being sticks to this dietary sample, the lower their chance for building coronary heart ailment.

Dash diet program

The Dash eating plan includes far more protein from lower-unwanted fat dairy, meat, and poultry.

A 2019 critique of past analysis located that the Dash food plan has back links to a reduce prospect of building cardiovascular disorder and enhanced blood stress, as very well as other heart well being benefits.

Actual physical exercise plays an crucial supporting function in coronary heart well being. It can also assist a particular person manage a healthier bodyweight, primarily in mixture with a diet.

A 2019 review in Frontiers in Cardiovascular Medication discovered that average and vigorous intensity workout enhances cardiovascular functionality in people today who have had heart failure.

Distinct varieties and intensities of training supply rewards to coronary heart well being:

Cardio

Cardio, or cardio work out, is any physical motion intense more than enough to raise the heart charge and bring about perspiring.

Average-depth bodily activity can decreased a person’s risk of coronary heart illness by increasing blood tension and cholesterol ranges. A individual should intention to get at minimum 150 minutes of cardio exercise per week, if possible.

Illustrations of reasonable-depth cardio activities incorporate:

brisk going for walks

drinking water aerobics

biking on generally flat ground

participating in doubles tennis

mowing a garden

Illustrations of vigorous-depth cardio actions incorporate:

jogging or managing

swimming lengths of a pool

biking speedy or on hilly ground

playing singles tennis

enjoying basketball

A individual can combine reasonable-intensity and vigorous-intensity physical exercise. Doing this can enable men and women to expend considerably less time doing exercises simply because 1 minute of vigorous-depth exercise is equal to 2 minutes of average-intensity activity.

Toughness training

Aerobic exercise is not the only form of physical exercise that rewards coronary heart health and fitness.

A 2021 systematic evaluation in Frontiers in Cardiovascular Medication concluded that resistance training blended with cardio training is additional advantageous for folks with coronary heart condition than aerobic training alone.

The authors claimed that resistance education improves a person’s capability for exercise and high quality of existence.

The CDC also advocate carrying out strength education on top rated of aerobic work out. A individual ought to intention to do strengthening functions at the very least 2 days for every 7 days.

They can train using their possess system weight, these types of as by doing pushups, or utilizing resistance machines or totally free weights in the health club. A person should goal to get the job done all the significant muscle mass groups, including the:

legs

hips

back again

abdomen

upper body

shoulders

arms

Flexibility workout routines

A research in the Journal of Strength and Conditioning Investigateindicates that stretching could be a handy therapy for enhancing the regulatory result of the nervous process on the heart. Additionally, devoid of overall flexibility, the entire body might wrestle to do some cardio or toughness physical exercises.

The American Faculty of Sports activities Medication recommends stretching to the point of sensation slight tightness or pain at the very least two or three times a week, or daily for finest results.

In addition to diet and training, a number of life-style improvements can also aid to increase heart wellbeing. The AHA suggests:

A man or woman need to also make rest a priority due to the fact it supports general health and fitness and wellbeing, which includes coronary heart wellness.

Some individuals take nutritional supplements to try to improve their coronary heart wellness. Nonetheless, exploration supporting the use of a lot of well-known heart wellbeing nutritional supplements is combined. In some instances, there is no solid evidence they function.

Health supplements for coronary heart overall health include:

Co-enzyme Q10

Co-enzyme Q10 (Co-Q10) supplementation may possibly be beneficial to people with cardiovascular disorder.

The authors of a 2017 critique appeared at info from a mixture of human and animal scientific studies to assess the gains of this nutrient and found some evidence that Co-Q10 may well lessen sickness and dying in folks with coronary heart and metabolic situations.

Having said that, the authors pointed out controversies in the available details and urged long term researchers to have out randomized trials that assess the impact on survival.

Vitamin D

Minimal vitamin D stages have back links with some of the danger variables for cardiovascular sickness, this sort of as superior blood pressure and irritation. For men and women with a vitamin D deficiency, getting this dietary supplement or obtaining much more from daylight may well be helpful.

A 2018 evaluation of 81 studies concluded that vitamin D supplementation may well have a protecting outcome on cardiovascular wellbeing. On the other hand, other scientific tests have uncovered diverse results.

For illustration, in a 2019 overview, scientists analyzed info from 21 randomized scientific trials involving 83,000 members. They uncovered no backlink involving vitamin D supplementation and a reduction in major adverse cardiovascular activities, coronary heart assault, stroke, or death from any cause.

A lot more research is needed to verify that vitamin D supplementation is advantageous for heart health.

Niacin

A 2017 evaluate investigated no matter if niacin may well gain coronary heart wellbeing. Even though niacin has links with reduce cholesterol and triglyceride levels in the blood, the authors did not come across proof that getting it as a supplement decreased the quantity of fatalities, coronary heart attacks, or strokes.

Also, 18{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809} of people seasoned facet outcomes and experienced to quit using the complement.

How soon steps these kinds of as diet and physical exercise function to improve coronary heart health and fitness relies upon on a person’s condition and what their ambitions are.

For instance, a human being who quits smoking cigarettes will commence to gain gains from this in as little as 2 months. At this place, circulation and lung function start to increase. Following 1 yr, their danger of coronary coronary heart condition is 50{cfdf3f5372635aeb15fd3e2aecc7cb5d7150695e02bd72e0a44f1581164ad809} decrease.

Reducing cholesterol can be extra variable. For people today applying diet regime and lifestyle improvements by itself, health professionals may well let up to 3 months to see if it operates. For people who consider statins, cholesterol may well minimize significantly following 6–8 weeks.

Other modifications can be more difficult to forecast or measure. If a individual would like to track markers of coronary heart health and fitness as they modify their diet regime or life style, they may possibly be in a position to question a doctor to support with this.

Coronary heart condition is the primary induce of death in the U.S., but people today can do a great deal to cut down their risk. This incorporates feeding on a nutritious and well balanced diet program that is low in extra sugar and salt.

Receiving common training and building life-style alterations these kinds of as quitting smoking also aid coronary heart health.

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