Friday, November 2, 2012

Jon's Health Tips

I'm glad I get a fair amount of exercise, but I wish I could get more;

Regular Physical Activity Reduces Risk of Dementia in Older People

In a new study published in the American Heart Association journal Stroke, older, non-disabled people who regularly engaged in physical activity reduced their risk of vascular-related dementia by 40 percent and cognitive impairment of any etiology by 60 percent.

The protective effect of regular physical activity remained regardless of age, education, changes in the brain's white matter and even previous history of stroke or diabetes, researchers said.

The findings are based on a prospective multinational European study that included yearly comprehensive cognitive assessments for three years. The results are part of increasing evidence that regular physical activity promotes brain health, researchers said.

"We strongly suggest physical activity of moderate intensity at least 30 minutes three times a week to prevent cognitive impairment..."

The American Heart Association recommends at least 150 minutes of moderate exercise every week or 75 minutes of vigorous exercise for optimal health.

High-intensity interval training makes middle-aged people not only healthier but smarter

High-intensity interval training involves alternating between short periods of low and high intensity aerobic exercise – for example, a series of 30 seconds of sprinting followed by 30 seconds of walking or jogging.


Men who exercise produce better quality semen

Exercise boosts satisfaction with life

Exercise may trump mental activity in protecting against brain shrinkage

Exercising regularly in old age may better protect against brain shrinkage than engaging in mental or social activities,

I'm going to cut back even more on junk food:

New study reveals that every single junk food meal damages your arteries

A single junk food meal – composed mainly of saturated fat – is detrimental to the health of the arteries, while no damage occurs after consuming a Mediterranean meal rich in good fats such as mono-and polyunsaturated fatty acids

Egg McMuffins, Etc .Very Bad For You

I'm glad I eat lots of fish, (but not mackerel and sardines unfortunately) and I'm still taking Omega-3 supplements:

Couple of weekly portions of oily fish can help ward off stroke

Eating at least two servings of oily fish a week is moderately but significantly associated with a reduced risk of stroke, finds a study published on But taking fish oil supplements doesn't seem to have the same effect, say the researchers. Regular consumption of fish and long chain omega 3 fatty acids has been linked with a reduced risk of coronary heart disease and current guidelines recommend eating at least two portions of fish a week, preferably oily fish like mackerel and sardines.

After adjusting for several risk factors, participants eating two to four servings a week had a moderate but significant 6% lower risk of cerebrovascular disease compared with those eating one or fewer servings of fish a week, while participants eating five or more servings a week had a 12% lower risk. An increment of two servings per week of any fish was associated with a 4% reduced risk of cerebrovascular disease. In contrast, levels of omega 3 fats in the blood and fish oil supplements were not significantly associated with a reduced risk.

Omega-3 Intake Heightens Working Memory in Healthy Young Adults

I'm glad I drink white tea (it's even better than green tea):

Green tea found to reduce rate of some GI cancers< /strong>

I'm taking 4,000 units of Vitamin D3 every day, although I have no idea if I need it or not:

Protection Against Bladder Cancer Offered By High Levels Of Vitamin D In Plasma

Millions May Be Taking Vitamin D Unnecessarily

I'm glad I take aspirin regularly

Aspirin blocks tumor growth in some colorectal cancer

Aspirin may slow the decline in mental capacity among elderly patients

In addition to preventing heart disease, acetylsalicylic acid has been shown to be effective against cancer according to several scientific studies.

I'm still taking resveratrol and drinking red wine:

Resveratrol, an ingredient in red wine thought to improve insulin sensitivity, reduce risk of heart disease and increase longevity, does not appear to offer these benefits in healthy women

The results were somewhat surprising because earlier studies suggested that drinking red wine lowers the risk of health problems. But if resveratrol doesn't have a health benefit, then why are red wine drinkers less likely to develop heart disease and diabetes? Klein says there may be something else in red wine that provides the benefit.


The complex association between moderate alcohol consumption and breast cancer

Lifting weights protects against metabolic syndrome

Do organic foods bring a significant benefit to children?

Metabolic factors may increase men's risk of dying from prostate cancer

High blood pressure, blood sugar, blood lipids, and body mass index—characteristics that are often lumped together as the metabolic syndrome—are jointly linked with an increased risk of dying from prostate cancer.

I'm glad I eat plenty of fruit, vegetables and legumes and I'm trying to increase my alcohol consumption from light to moderate:

College education and moderate alcohol intake linked to lower chronic obstructive pulmonary disease risk

Healthy behaviors in midlife significantly increase odds of successful aging

Engaging in a combination of healthy behaviors, such as not smoking, moderate alcohol consumption, exercise, and eating fruits and vegetables daily makes it significantly more likely people will stay healthy as they age.

Eating more legumes = lower heart disease risk

I'm glad I take a statin:

Statins may protect against esophageal cancer

I love crusty brownies:

Crusty foods may worsen heart problems

A University of Illinois study suggests avoiding cooking methods that produce the kind of crusty bits you'd find on a grilled hamburger.. "We see evidence that cooking methods that create a crust—think the edge of a brownie or the crispy borders of meats prepared at very high temperatures—produce advanced glycation end products (AGEs). And AGEs are associated with plaque formation, the kind we see in cardiovascular disease,"

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