Stress Awareness Day, April 16

We throw around the word "stress" so often in just everyday speak (you're stressing me out!), that we often trivialize the real impact it has on our lives. In fact, 66% of Americans say they are likely to seek help for stress as it is so problematic, with over a third of us claiming that we are living with "extreme" stress. Why such stress? 75% of Americans claim that work and money are causing it. Stress can lead to heart attacks / heart disease, cancer, immune system problems, accidents, depression, suicide, lung issues and more. Stress levels have been increasing steadily, with now more than 3 of 5 doctor visits – globally – being directly related to stress problems.

So what can you do?? First, recognize that you're under stress. Second, identify the stressors in your life. Third, make a plan to deal with the stressors (notice I didn't say eliminate since that can be almost impossible). Fourth, incorporate exercise and good nutrition into your daily lifestyle. You all know how great the water feels once you get to the pool. Make a commitment to come regularly. Supplement your water exercise with walking (your dogs will thank you!), elliptical machine workouts, or whatever sport you love (tennis is mine!). Have fun and make social connections. The more you give of yourself, the more you get back. Your body will thank you and you'll feel great as your endorphins are released.

You are in control of your life and body. Take control now and reduce your stress.

Physical Activity Is Natural Pain Reliever For Arthritis

It may seem counterintuitive to exercise when suffering with joint pain, but physical activity is actually a natural pain reliever for most people suffering from arthritis according to a recent study published in Arthritis Care and Research journal. The study concluded that regular exercise is effective in significantly improving and managing arthritis pain.

Arthritis is projected to increase by 40 percent, affecting 67 million Americans, in the next two decades. Participants in the study reported a decrease in pain and fatigue, an increase in upper and lower extremity function, and an increase in strength after participating in a basic, eight-week exercise program. Exercising for joint health is different than exercising for cardio health. People living with arthritis don't have to sweat to achieve success. "Even minor lifestyle changes like taking a 10-minute walk three times a day can reduce the impact of arthritis on a person's daily activities and help to prevent developing more painful arthritis," explains Patience White, M.D., chief public health officer of the Arthritis Foundation. "Physical activity can actually reduce pain naturally and decrease dependence on pain medications."

New Discovery for Fibromyalgia

Mar 10, ANN ARBOR, Mich. - Researchers at the University of Michigan Health System have found a key linkage between pain and a specific brain molecule, a discovery that lends new insight into Fibromyalgia, an often-baffling chronic pain condition. In patients with Fibromyalgia, researchers found, pain decreased when levels of the brain molecule called glutamate went down. The results of this study, published in the March issue of Arthritis and Rheumatism,* could be useful to researchers looking for new drugs that treat Fibromyalgia, the authors say.

The 'Anti-Cancer' Effect

According to the American Institute for Cancer Research (AICR) and World Cancer Research Fund International, making changes int he way we eat, lose weight, and are physically active can prevent six separate types of cancers and their recurrence.

Recommendations from the AICR:

1. Lose weight by limiting sugary drinks and foods that promote weight gain. Excess body fat is linked to 6 cancers: colon, kidney, pancreas, esophageal, and endometrial, and post-menopausal breast cancer.

2. Eat more fruits and vegetables. Diets low in fruits and veges cause the following cancers: mouth, pharynx, esophagus, lung, stomach, colon, and rectum. There is a probably link to cancers of the larynx, pancreas, breast, and bladder.

3. Limit alcohol. Alcohol is linked to cancers of the mouth, pharynx, larynx, and esophagus as well as colorectal cancer in men and pre and post menopausal cancer in women. Probable link to liver and colorectaal cancer in women.

4. Limit red meat. Avoid processed meat. Eating above 18 oz. of red meat per week raises colorectal cancer risk by 15%.

5. Limit salt intake. Probably cause for developing stomach cancer.

6. Be physically active every day.

(Rachel Beller, Beller Nutritional Institute, AICR report at www.dietandcancerereport.org)

Burn More Calories in Water

Did you know??

Because of its greater density, peoples burn more calories while exercising in water than on land. For example, Walking on land for half an hour burns 135 calories and walking in deep water for half an hour burns 264 calories.

Keeping in Shape in Older Age more difficult for Women

According to Washington University Medical School studies, maintaining muscle and keeping in shape is more difficult for older, post-menopausal women. The new results underline the importance for older women of eating plenty of protein such as eggs, fish, chicken and lean red meat, in conjunction with resistance exercise.

Maintaining muscle is crucial in reducing the risk of falls -- one of the major causes of premature death in elderly people. From the age of 50 onwards, people lose up to 0.4 per cent of muscle mass every year making them less mobile, more prone to fractures and at higher risk of a potentially life-threatening fall. Half of all elderly people who suffer a serious fall die within two years. But it is thought the number of falls could be reduced if muscle mass could be more effectively maintained so that hips and knees remain strong and well supported.

Up until now, scientists have found no differences between men and women in muscle protein synthesis -- the process by which the body builds muscle. But the latest research has found that in their mid- to late-60s, the female body's response to food and exercise starts to decline. Women are particularly at risk of muscle loss because they tend to have less muscle and more fat than men in early and middle age -- so they are nearer to the 'danger' threshold of becoming frail when they reach their 50s and 60s.

Michael Rennie, Professor of Clinical Physiology at The University of Nottingham, said: "Rather than eating more, older people should focus on eating a higher proportion of protein in their everyday diet. In conjunction with resistance exercise, this should help to reduce the loss of muscle mass over time.

Cut Fat and Carbon at the Same Time

It turns out that fighting global warming is good for the waistline. If every American spent 30 minutes a day walking or cycling instead of driving, the citizenry would collectively cut carbon emissions by 64 million tons and shed 3 billion pounds of excess flab, according to Paul Higgins of the American Association for the Advancement of Science.

Trim even more by trading in that T-bone for tofu--livestock production produces 18 percent of the world's greenhouse-gas emissions, according to the United Nation's Food and Agricultural Organization.

(Sierra Club)