Presented this week at the 10th Annual American Association for Cancer Research Conference (www.aacr.org) was even more data linking physical activity with reduced risk for breast cancer.
This European trial recruited 520,000 women from 10 European countries and reported on 12 years of follow-up. The risk reduction was significant for both total physical activity and recreational activity. When comparing the highest and lowest levels of physical activity, they found that the more activity the fewer tumors!
The benefit was greatest for Estrogen positive tumors (the most common kind) and the benefit was more robust for postmenopausal women (who have most of the breast cancers).
This, the largest such trial, lead by Dr. Karen Steindorf, from the German Cancer Research Center in Heidelberg, confirms what many other smaller trials have shown: THE MORE ACTIVITY, THE FEWER BREAST CANCERS.
So have you been on your walk or jog, today? I enjoyed the 55ยบ weather this morning on a long trek with my dog! It is not as easy as taking some pill, but it is more fun, has more benefits and has fewer side effects.
Friday, October 28, 2011
Tuesday, October 18, 2011
A brief RANT!
You may have heard or seen a media review of a recent study published the Arch Intern Med 2011:171(18):1625-1633. The authors concluded that multivitamins were not beneficial and might even be harmful.
This was a long-term study of women in Iowa and it was self reported. If the questions are asked and answered correctly we can learn a lot from population studies like this, but in this case they asked "do you take a multivitamin?" NOT which multivitamin? Each participant was queried three times during the 22 years, whether she was taking a multivitamin, not which.
This reminds me of Mark Twain: the difference between the right word and the almost right word is like the difference between a lightning bolt and a lightning bug!
Do you eat cereal? Most of us know the difference between nothing added granola or shredded wheat AND sugar-added cereals, but if you ate either you would answer the question, "Yes." But what a difference.
Like cereals, all vitamins are not the same: not just varying amounts of vitamins and minerals, but other additives, as well.
Enough of a rant; if you want to know more, email your questions to thedoctor@owenwinsettmd.com or call 512-451-5788.
This was a long-term study of women in Iowa and it was self reported. If the questions are asked and answered correctly we can learn a lot from population studies like this, but in this case they asked "do you take a multivitamin?" NOT which multivitamin? Each participant was queried three times during the 22 years, whether she was taking a multivitamin, not which.
This reminds me of Mark Twain: the difference between the right word and the almost right word is like the difference between a lightning bolt and a lightning bug!
Do you eat cereal? Most of us know the difference between nothing added granola or shredded wheat AND sugar-added cereals, but if you ate either you would answer the question, "Yes." But what a difference.
Like cereals, all vitamins are not the same: not just varying amounts of vitamins and minerals, but other additives, as well.
Enough of a rant; if you want to know more, email your questions to thedoctor@owenwinsettmd.com or call 512-451-5788.
Thursday, October 13, 2011
More about walnuts: The Good, The Not So Bad and The Not So Ugly!
Ok, I will delve into walnuts further, before we go on to another food, tomorrow. I was asked, "What about the fat in walnuts?" and "Should men eat them, too?"
14 whole unadulterated walnuts weigh about 2 ounces or about 56 grams. So let's call it a handful. According to http://nutritiondata.com that would be a whopping 370 calories or 18% of a referenced 2000 calorie diet. Not so bad if your are substituting walnuts for french fries or potato chips or salty pretzels, etc.
The majority of the calories are from fat (83%), but they are the good plant fats: mono- and poly-unsaturated (90% of the total). Fiber (4grams) and protein (8.6 grams) come in as the good, too. Some vitamins are part of the good: thiamin, B6 and folate. More of the good: manganese, copper, magnesium and phosphorus.
And NO salt! And NO cholesterol!
And the good for cancer reduction: omega-3 fatty acids, , phytosterols, and antioxidants. In fact, walnuts have a lot of alpha-linolenic acid (like canola oil), which may be one of the main cancer suppressors.
But walnuts do have a lot of omega-6 fatty acids; not so ugly, if you add a high quality omega-3 supplement. Many researchers believe that our diet is over weighted in omega-6 fatty acids (primarily from processed foods), which are pro-inflammatory and contribute to every thing from joint aches to cancer.
I eat a handful of walnuts every day!
So what do I take to help my omega-3 to 6 ratio? I searched until I found the highest purity omega-3 and the healthiest ratio of EPA to DHA (the two most important omega-3 fatty acids) to decrease inflammation. If you want to learn more about what I take go to http://oewmd.com. I take at least 3 grams a day of WINOmega-3 and have for more than 4 years.
14 whole unadulterated walnuts weigh about 2 ounces or about 56 grams. So let's call it a handful. According to http://nutritiondata.com that would be a whopping 370 calories or 18% of a referenced 2000 calorie diet. Not so bad if your are substituting walnuts for french fries or potato chips or salty pretzels, etc.
The majority of the calories are from fat (83%), but they are the good plant fats: mono- and poly-unsaturated (90% of the total). Fiber (4grams) and protein (8.6 grams) come in as the good, too. Some vitamins are part of the good: thiamin, B6 and folate. More of the good: manganese, copper, magnesium and phosphorus.
And NO salt! And NO cholesterol!
And the good for cancer reduction: omega-3 fatty acids, , phytosterols, and antioxidants. In fact, walnuts have a lot of alpha-linolenic acid (like canola oil), which may be one of the main cancer suppressors.
But walnuts do have a lot of omega-6 fatty acids; not so ugly, if you add a high quality omega-3 supplement. Many researchers believe that our diet is over weighted in omega-6 fatty acids (primarily from processed foods), which are pro-inflammatory and contribute to every thing from joint aches to cancer.
I eat a handful of walnuts every day!
So what do I take to help my omega-3 to 6 ratio? I searched until I found the highest purity omega-3 and the healthiest ratio of EPA to DHA (the two most important omega-3 fatty acids) to decrease inflammation. If you want to learn more about what I take go to http://oewmd.com. I take at least 3 grams a day of WINOmega-3 and have for more than 4 years.
Wednesday, October 12, 2011
A nut for all reasons!
Adding walnuts to the diet helps keep breast cancer away, according to a recent report. A group at Marshall University, headed by Dr. Elaine Hardman, have extensively studied the benefits of walnuts and their most recent paper is quite exciting. You can find the actual article at http://dx.doi.org/10.1080/01635581.2011.589959.
They are some of an ever enlarging group of scientists that think that diet can alter the formation of cancers. Previous research has shown that walnuts slow the growth of implanted breast tumors. In this study they added whole walnuts to the diet of mice genetically programmed to all have breast cancer. When the control group all had breast cancers, only 40% of the mice receiving a lifelong diet containing whole walnuts had breast cancers! The tumors were also smaller and fewer in numbers than in those not eating walnuts.
What makes this study particularly interesting is its applicability to the human diet. These mice were given the human equivalent of 2oz or about 14 whole walnuts a day. Previous studies have tried to identify individual components of certain foods that might reduce cancers with mixed results. The beauty of this study is that whole walnuts were used, so they can figure out which ingredient or combination of ingredients is effective later, while we can benefit now!
Further comparability to humans was suggested by looking at the DNA changes in the mice. The signaling pathways leading to cancers in mice have been shown to be important in humans and these are the ones blocked by the whole walnuts. So, the data may not define the active ingredient, but the data strongly support the idea that 14 walnuts a day could reduce the number of breast cancers.
They are some of an ever enlarging group of scientists that think that diet can alter the formation of cancers. Previous research has shown that walnuts slow the growth of implanted breast tumors. In this study they added whole walnuts to the diet of mice genetically programmed to all have breast cancer. When the control group all had breast cancers, only 40% of the mice receiving a lifelong diet containing whole walnuts had breast cancers! The tumors were also smaller and fewer in numbers than in those not eating walnuts.
What makes this study particularly interesting is its applicability to the human diet. These mice were given the human equivalent of 2oz or about 14 whole walnuts a day. Previous studies have tried to identify individual components of certain foods that might reduce cancers with mixed results. The beauty of this study is that whole walnuts were used, so they can figure out which ingredient or combination of ingredients is effective later, while we can benefit now!
Further comparability to humans was suggested by looking at the DNA changes in the mice. The signaling pathways leading to cancers in mice have been shown to be important in humans and these are the ones blocked by the whole walnuts. So, the data may not define the active ingredient, but the data strongly support the idea that 14 walnuts a day could reduce the number of breast cancers.
Monday, October 10, 2011
Exercise to feel better!
A study presented last week at the North American Menopause Society (NAMS at www.menopausejournal.com) demonstrated one other feature of exercise for women. THE RIGHT EXERCISE CAN MAKE YOU FEEL BETTER!
Dr. Steriani Elavsky and her team reported on 134 women after vigorous vs. moderate exercise. Vigorous was defined as on the treadmill increasing intensity until it could no longer be tolerated. Moderate intensity was defined as an exercise that would allow "talking in short sentences but not singing," according to Dr. Elavsky. Examples of the latter include: brisk walk, ball room dancing, biking with few hills, canoeing, baseball, tennis and water aerobics. That means getting your heart rate up to near 65% maximum.
The study found that moderately intense exercise promoted psychological wellbeing, and caused women to feel more energized! The moderate exercisers also reported decreased feelings of sadness and anxiety!
You don't have to go all out, but do something you enjoy and feel better! Do it often so you can get the long-term benefits, like reducing the risk for getting breast cancer!
I can recommend one book for further reading: Younger Next Year for Women, by Chris Crowley & Henry S. Lodge, MD.
Dr. Steriani Elavsky and her team reported on 134 women after vigorous vs. moderate exercise. Vigorous was defined as on the treadmill increasing intensity until it could no longer be tolerated. Moderate intensity was defined as an exercise that would allow "talking in short sentences but not singing," according to Dr. Elavsky. Examples of the latter include: brisk walk, ball room dancing, biking with few hills, canoeing, baseball, tennis and water aerobics. That means getting your heart rate up to near 65% maximum.
The study found that moderately intense exercise promoted psychological wellbeing, and caused women to feel more energized! The moderate exercisers also reported decreased feelings of sadness and anxiety!
You don't have to go all out, but do something you enjoy and feel better! Do it often so you can get the long-term benefits, like reducing the risk for getting breast cancer!
I can recommend one book for further reading: Younger Next Year for Women, by Chris Crowley & Henry S. Lodge, MD.
Wednesday, October 5, 2011
Want to increase productivity?
I have the study for you! Trade in some work time for exercise!
This study in dental offices in Sweden was published in the Journal of Occupational and Environments Medicine 10.1097/JOM.0b013e31822589c2 August 2011.
Researchers compared a group who exercised 2.5 hours of a 40 hour work week to a group maintaining usual work hours without exercise during work hours.
The group that exercised and actually worked fewer hours, maintained the same productivity level as those working more hours. They not only got more done, they felt better. Those who exercised showed a significant increase in self-rated productivity, perceiving that they got more work done, had greater work capacity and fewer sickness absences.
Other studies have shown MORE EXERCISE EQUALS LESS SICKNESS, like a study of 1000 adults followed for 12 weeks in fall and winter 2008, published in the British Journal of Sports Medicine in 2010 10.1136/bjsm.2010.077875. These adults up to the age of 85 reported on how frequently they exercised and the number of days and severity of cold-like symptoms.
Yes, you figured it out! Those reporting physical activity 5 or more days a week reported half the sick days of non-exercisers. The severity of symptoms also fell, by 41% in the exercisers.
These are some of the short-term benefits of exercise. Cancer reduction takes longer, but it is never too late to start exercising!
So may I recommend; walk in our beautiful weather, take your dog for a walk, get an exercise buddy, join a gym. These are all proven motivators.
This study in dental offices in Sweden was published in the Journal of Occupational and Environments Medicine 10.1097/JOM.0b013e31822589c2 August 2011.
Researchers compared a group who exercised 2.5 hours of a 40 hour work week to a group maintaining usual work hours without exercise during work hours.
The group that exercised and actually worked fewer hours, maintained the same productivity level as those working more hours. They not only got more done, they felt better. Those who exercised showed a significant increase in self-rated productivity, perceiving that they got more work done, had greater work capacity and fewer sickness absences.
Other studies have shown MORE EXERCISE EQUALS LESS SICKNESS, like a study of 1000 adults followed for 12 weeks in fall and winter 2008, published in the British Journal of Sports Medicine in 2010 10.1136/bjsm.2010.077875. These adults up to the age of 85 reported on how frequently they exercised and the number of days and severity of cold-like symptoms.
Yes, you figured it out! Those reporting physical activity 5 or more days a week reported half the sick days of non-exercisers. The severity of symptoms also fell, by 41% in the exercisers.
These are some of the short-term benefits of exercise. Cancer reduction takes longer, but it is never too late to start exercising!
So may I recommend; walk in our beautiful weather, take your dog for a walk, get an exercise buddy, join a gym. These are all proven motivators.
Monday, October 3, 2011
Thinking about not getting breast cancer!
We are celebrating Breast Cancer Prevention Awareness!
We blogged about the breast cancer reduction among exercisers on March 28, 2011. In fact, the more exercise, the greater the reduction in breast cancer!
We reviewed other benefits of exercise on April 18, 2011.
Since I suspect everyone is exercising now for fewer breast cancers, let's look at the benefits for the brain. As long as you don't get breast cancer you might as well think as clearly as you can!
I will review one study of cognitive performance, two of imaging characteristics and one potential basic science reason for all the good news.
The first study of almost 3000 women with risk factors for coronary artery disease, published online 10.1001/archinternmed.2011.282, analyzed cognitive score changes over 5 years. They found that as energy expenditures in the women increased, the rate of cognitive decline DECREASED. The amount of exercise associated with the lower risk of cognitive impairment was was the equivalent of a brisk 30 minute walk every day!
A second study focussed on the hippocampus, a part of the brain associated with memory. 120 sedentary older people volunteered to be followed for one year with spatial memory tests and brain MRI's. Half began a program of walking 40 minutes 3 days a week. Those who exercised showed increase in the volume of the hippocampus and improved memory scores. The same part of the brain in the sedentary individuals decreased. Published online 10.1073/pnas.1015950108.
A third study, again an imaging study, but with 10 year followup, presented by Dr. Cyrus Raji at the Nov 2011 Radiological Society of North America meeting, reported on 426 people. How far each person walked per week was recorded and serial brain MRI's and mini-mental state exams (MMSE) were compared. At ten years, the greater the amount of physical activity, the greater the brain volume. The group that walked 6 miles per week also had significantly less cognitive decline.
The last article, published online last month 10.1152/japplphysiol.00343.2011 suggests that what is happening in the brain cells may help explain how exercise makes the brain more fit. When comparing the brains of exercised mice versus those sedentary, they found markers of mitochondrial proliferation, the powerhouse of all cells, only in the exercising animals. We know that some neurodegenerative diseases are characterized by depletion of mitochondria. Imagine what physical exercise can give back to the brain!
So what am I doing when I exercise every day? Building energy and strength in my brain!
A third study, again an imaging study, but with 10 year followup, presented by Dr. Cyrus Raji at the Nov 2011 Radiological Society of North America meeting, reported on 426 people. How far each person walked per week was recorded and serial brain MRI's and mini-mental state exams (MMSE) were compared. At ten years, the greater the amount of physical activity, the greater the brain volume. The group that walked 6 miles per week also had significantly less cognitive decline.
The last article, published online last month 10.1152/japplphysiol.00343.2011 suggests that what is happening in the brain cells may help explain how exercise makes the brain more fit. When comparing the brains of exercised mice versus those sedentary, they found markers of mitochondrial proliferation, the powerhouse of all cells, only in the exercising animals. We know that some neurodegenerative diseases are characterized by depletion of mitochondria. Imagine what physical exercise can give back to the brain!
So what am I doing when I exercise every day? Building energy and strength in my brain!
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