Fitness Over 40

  Regardless of your age, we ALL need to continually improve our wellness. Here are a few pointers for us as we become wiser with age.

40’s-50’s Fitness 

1. Keep mundanity at bay

2. Use a variety of activities

3. Keep at the Flexibility training

4. Remember to do Cardiovascular training

5. Do Strength training

6. Play sports such as tennis, golf

7. Focus on Core training

8. Balance training

9. Do Mental & Cognitive training

10. Practice Yoga

60-70’s Fitness

1. Keep it real

2. Functional fitness

3. Participate in Tai Chi/Aquatics

4. Keep at the Cardiovascular training

5. Strength training every day

6. Pay attention to body

7. Rest if needed

8. Play sports as able (e.g., golf, tennis)

9. Core/Balance training

10. Mental training

Healthy Grilling Tips for Summer Barbecues

 For many Americans, summer just wouldn‘t be the same without a backyard barbecue. However, the blackened meats and smoky flavor that come with grilling could put your health at risk, experts caution. 

The good news, though, is that by planning ahead and making some smart choices, you can enjoy summer barbecues and reduce your exposure to cancer-causing chemicals.

High-heat grilling can convert proteins found in red meat, pork, poultry and fish into heterocyclic amines (HCAs). These chemicals have been linked to breast, stomach, prostate and colon cancer.

"What happens is that the high temperature can change the shape of the protein structure in the meat so it becomes irritating in the body and is considered a carcinogenic chemical," Stacy Kennedy, a nutritionist at the Dana-Farber Cancer Institute, said in an institute news release.

Another cancer-causing agent, called polycyclic aromatic hydrocarbons (PAHs), is found in the smoke from the barbeque. PAHs form when fat and juices from meat cooking on the grill drip down onto the heat source.

"That‘s where the main cancer-causing compound occurs in grilling," Kennedy said. "So you want to reduce the exposure to that smoke."

For those who plan to fire up the grill this summer, Kennedy offered the following tips to reduce exposure to cancer-causing agents:

• Choose meats wisely. Avoid grilling high-fat meats, like ribs and sausages. Instead, choose lean meats, which create less dripping and less smoke. Always trim excess fat and remove skin. It‘s also a good idea to choose smaller cuts of meat, such as kabobs, which require less cooking time.
• Try thin marinades. Thicker marinades tend to char, which could increase exposure to cancer-causing agents. Choose marinades made with vinegar or lemon, which will form a protective layer on the meat.
• Reduce grilling time. Always thaw meat before cooking. Meat and fish also should be partially cooked in the microwave before grilling. This will reduce cooking time and the risk for smoke flare-ups.
• Flip often. Flipping burgers once every minute will help prevent burning or charring.
• Consider food placement. Be sure to place food at least six inches away from a heat source.
• Create a barrier. Do not allow juices to spill and produce harmful smoke. Line the grill with aluminum foil or cook on cedar planks.
• Consider veggies. Try grilling your favorite vegetables since they do not contain the protein that forms harmful HCAs. "People are surprised, but you can safely eat charred vegetables," Kennedy said. "They have different proteins that are not affected the same way as the meat protein.

Despite the risks, Kennedy said, barbecue enthusiasts should keep things in perspective. "If you‘re grilling and following the proper safety tips, the risk of getting cancer from grilling food is very low," she said. "Being overweight or obese, which are at epidemic levels in the U.S., are far greater risk factors for developing cancer than the consumption of grilled foods."

Lower Diabetes Risk in Obese Teens

Obese teens don‘t need to lose large amounts of weight to lower their risk of developing diabetes, according to a new study. 

 

Researchers found that obese teens who reduced their body-mass index (BMI) by 8 percent or more had improvements in insulin sensitivity, a measure of how well the body processes insulin and an important risk factor for developing type 2 diabetes. BMI is a measurement of body fat based on height and weight.

 

"This threshold effect that occurs at 8 percent suggests that obese adolescents don‘t need to lose enormous amounts of weight to achieve improvements," study co-author Dr. Lorraine Levitt Katz, a pediatric endocrinologist at the Diabetes Center for Children at the Children‘s Hospital of Philadelphia, said in a hospital news release.

 

"The improvements in insulin sensitivity occurred after four months of participating in a lifestyle-modification program," Katz said.

 

The study included 113 teens, aged 13 to 17, whose average BMI at the start of the study was 37.1. People with a BMI of 35 to 40 are classified as severely obese. None of the teens had type 2 diabetes at the start of the study, but their obesity placed them at high risk to develop the disease in the future.

 

The teens were put on a weight-loss program that used family-based lifestyle changes. They and their parents were taught about healthy eating habits and encouraged to increase their levels of physical activity. The teens and their parents attended weekly group counseling sessions and the parents were encouraged to support their children‘s lifestyle changes and to be healthy-lifestyle role models.

 

The study, published online May 24 in the Journal of Pediatrics, reinforces the importance of lifestyle changes in helping teens lose weight, the researchers said.

 

They also noted that the 8 percent reduction in BMI needed to improve insulin sensitivity is "achievable" and easy for doctors to track.

Michael Douglas Blames His Throat Cancer on Oral Sex

Hollywood star Michael Douglas says oral sex caused his recent bout with throat cancer. 

"Without wanting to get too specific, this particular cancer is caused by HPV, which actually comes about from cunnilingus," Douglas, 68, told the British newspaper The Guardian. He added that he has had real success beating back the tumor with chemotherapy and, "with this kind of cancer, 95 percent of the time it doesn‘t come back."

 

Douglas is also a longtime smoker, and was at one time a heavy drinker -- both behaviors are risk factors for throat cancer. But experts say it‘s not farfetched to think oral sex may have been a contributing factor.

 

"This is no surprise to anybody who studies infectious diseases," said Dr. Marc Siegel, an associate professor of medicine at NYU Langone Medical Center, New York City said. "There is a big increase in HPV-related cancers, and one of the main ones, if not the main one, is throat cancer."

 

Douglas was diagnosed with cancer in 2010 and underwent two months of chemotherapy and radiation. He remains cancer-free, but has checkups often to catch any recurrence, he told the paper.

 

Seigel said most adults are at risk of contracting HPV, and 80 percent of people will test positive for HPV infection within five years of becoming sexually active. The virus is also thought to cause the vast majority of cervical cancers, which is why U.S. health authorities have recommended that boys and girls get inoculated with the HPV vaccine.

 

Another expert agreed that HPV contracted through oral sex can trigger throat cancer.

 

"We are living through an HPV epidemic," said Dr. Dennis Kraus, director of the Center for Head and Neck Oncology at North Shore- LIJ Cancer Institute in Lake Success, N.Y. "We used to think of throat and neck cancer as a disease of smokers and drinkers," he said, but the demographics have changed and it‘s increasingly become a sexually contracted disease.

 

The good news is that there is an 80 percent treatment response rate for this type of cancer, Siegel noted.

 

"It‘s much more responsive than any other throat cancer. If the cancer is due to smoking or alcohol, the ballgame is over practically. This is very responsive, which is why I‘m not surprised to see that he‘s cured," Siegel said.

 

If a woman has HPV, then having oral sex is also a risk for infection, Siegel said. "It‘s most likely transmitted from females to males," Kraus noted.

 

Douglas also told The Guardian that oral sex was a cure for his cancer, something Siegel considers humorous. "Saying that oral sex is also the ‘cure‘ is a joke," Seigel said. "He is trying to tell you about courage in the face of illness."

 

Although the evidence for preventing throat cancer by getting vaccinated for HPV isn‘t clear, Siegel believes that every boy 15 and older should get vaccinated before he becomes sexually active.

 

Kraus agreed that both boys and girls should be vaccinated against HPV, but he added that there‘s not enough data to know how much vaccination might help when it comes to throat cancer. "This is a cancer associated with HPV," he said. "The question is whether vaccination will change the face of this disease -- that‘s not clear."

 

More information

For more information on throat cancer, visit the U.S. National Library of Medicine.

Health News Copyright © 2013 HealthDay. All rights reserved.

Angelina Jolie‘s Double Mastectomy Fueling National Debate

Tim P. Whitby/Getty Images(NEW YORK) -- Angelina Jolie says she has no regrets about going public with her very private decision to have a preemptive double-mastectomy to slash her risk of developing breast cancer.

"I‘m very happy to see the discussion about women‘s health expanded.  That means the world to me," Jolie told ABC‘s Good Morning America on Sunday as she walked the red carpet with boyfriend Brad Pitt at the London premiere of his new film, World War Z.

This was the actress‘ first public appearance since penning a New York Times essay explaining how she had both breasts removed after being diagnosed with a rare mutation of the BRCA gene that put her risk of developing breast cancer at nearly 90 percent.

In revealing her medical choices to the world, experts say she instantly created global awareness for genetic screening and preemptive medical procedures.

Dr. Michael Cowher, a breast cancer surgeon with the Cleveland Clinic, said the hospital‘s breast services clinic has not been tracking exact statistics but there has been a noticeable increase in patient inquiries about BRCA screening.

"Personally, I haven‘t had a new patient who hasn‘t asked about genetic testing in the past few weeks since Jolie‘s announcement," he said.

Dr. Laura Corio, an OB-GYN at Mt. Sinai in New York City, agreed.

"We‘ve been offering genetic testing for a while but now patients are asking for it more often and when they do, they seem more informed about their choices," she noted.

While the experts generally agree that Jolie has handled herself admirably and has provided valuable information to the public, they worry there is also a downside to her revelations.

According to the American Cancer Society, a case like Jolie‘s is relatively rare.  Only about 5 percent of breast cancer cases can be linked to a faulty BRCA gene.

"Not every woman needs to be tested and not every woman who tests positive for a BRCA gene should have a double mastectomy," said Dr. Otis Brawley, chief medical officer for the American Cancer Society.  "My concern is that not everyone reading what she wrote will understand this."

According to Brawley, only women with a strong family history of breast cancer where close relatives on both sides of the family have been diagnosed with the disease at a young age are good candidates for genetic testing.  Jolie lost her mother and her aunt to breast cancer.

"I think we need to do a careful job explaining who should and who shouldn‘t be tested," Cowher said.  "I‘ve had several patients who have asked to be tested and who have not met criteria, to their dismay."

Dr. Sandhya Pruthi, a consultant in the breast diagnostic and high risk breast clinic at the Mayo Clinic in Rochester, Minn., said that even a woman who undergoes genetic testing might not get the answers she is looking for.

"If they don‘t test positive this might lead to a false reassurance that they have nothing to worry about when they could be positive for some other genetic mutation we don‘t know about yet," she said.  "Or testing positive for a mutation with unknown significance can create even more uncertainty and anxiety."

Pruthi said women who do test positive for a high-risk BRCA gene might be able to lobby for better health insurance coverage for mammograms and other surveillance tests, but might also have a harder time getting life insurance.

Testing is costly and, in many cases, not covered by insurance, even for women in the high-risk category.  Women interested in testing should speak with a genetic counselor, Brawley advised.

And if they do test positive for a dangerous genetic mutation, they might want to weigh the risks of surgery against other possible preemptive alternatives such as more aggressive screening or medication.

"Mastectomy isn‘t the only option and is certainly not the right option for everyone," Brawley said.

 

Congratulations!

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250 workouts in 365 days!  Great work and keep it up!!!

FATIGUE AFFECTS MLB STRIKE-ZONE JUDGMENT

 

Major League Baseball players may be struck out by fatigue as the 162-game season progresses, according to a new study.

 

In 24 of 30 teams, players‘ strike-zone judgment was much better when the season began in April than when coming to an end in September. A separate study found a significant link between sleepiness and MLB players‘ longevity in the league.

 

The findings recently appeared in an online supplement of the journal Sleep and will be presented this week at the annual meeting of the Associated Professional Sleep Societies, in Baltimore.

 

"Plate discipline -- as measured by a hitter‘s tendency to swing at pitches outside of the strike zone -- got progressively worse over the course of a Major League Baseball season, and this decline followed a linear pattern that could be predicted by data from the six previous seasons," principal study investigator Dr. Scott Kutscher, an assistant professor of sleep and neurology at Vanderbilt University Medical Center, said in an American Academy of Sleep Medicine news release.

 

How does sleep deprivation tie into to this worsening performance?

 

"We theorize that this decline is tied to fatigue that develops over the course of the season due to a combination of frequency of travel and paucity of days off," Kutscher said.

 

The researchers tracked how often MLB batters swung at pitches outside of the strike zone during the 2012 season. They sorted the data by month for all 30 teams and compared the first month with the last month of the season.

 

The information collected on each team was also compared to a statistical model based on the 2006 through 2011 MLB seasons, which predicted a linear decline in strike-zone judgment each month. The researchers noted that their findings contradict the belief that plate discipline should improve over the course of the season due to frequent practice.

 

"Teams on the East or West Coast, with good or bad records, they all follow the same pattern of worsening plate discipline," Kutscher said. "This study suggests hitters always demonstrate the best judgment when at bat in the first month of the season."

 

The researchers suggested that teams could gain a competitive advantage from focusing on how to manage fatigue among their players.

 

"A team that recognizes this trend and takes steps to slow or reverse it -- by enacting fatigue-mitigating strategies, especially in the middle and late season, for example -- can gain a large competitive advantage over their opponent," Kutscher said. "This may have already occurred, as the San Francisco Giants -- an outlier in the study in that their plate discipline improved during the 2012 season -- went on to win the World Series."

 

Meanwhile, the other study revealed that as players‘ self-reported sleepiness increased, the likelihood that they would still be in the league three seasons later decreased linearly. The greater their sleepiness score, the less likely they would still be playing at the time of the follow-up.

 

For instance, 72 percent of players with a score of 5 on a sleepiness-rating scale were still in the league at the follow-up point. In contrast, only 39 percent of players with a score of 10, and 14 percent of players with a score of 15 were also still playing three seasons later.

 

"We were shocked by how linear the relationship was," study principal investigator Dr. W. Christopher Winter, medical director of the Martha Jefferson Hospital Sleep Medicine Center in Charlottesville, Va., said in the news release. "It is a great reminder that sleepiness impairs performance. From a sports perspective, this is incredibly important. What this study shows is that we can use the science of sleep to predict sports performance."

 

Winter said that MLB teams could easily implement sleepiness screening as part of their player evaluations.

 

"I can envision simple questions about sleep being a part of the battery of tests professional organizations use to evaluate prospects," Winter noted. He added that a player with a sleep disorder that causes excessive daytime sleepiness could benefit from treatment with a sleep specialist.

 

"That player may suddenly become far more valuable," Winter said.

 

Arugula, Asparagus, and White Bean Salad

by Angela Simpson

This recipe was contributed by Angela Simpson, the blogger behind Eat Spin Run Repeat. To learn more about Angela, check out her accompanying post and her bio on our Greatist Ambassador page!

As the temperature starts rising, so does the urge to hit the patio, invite some friends over for dinner, and enjoy the gorgeous sunshine. Potluck dinners and patio parties are two of my favorite things about summer, and when there’s delicious, good-for-you food involved, it makes these get-togethers even better. This salad is super easy to make and features plenty of in-season produce, including asparagus and arugula. It’s also vegan and vegetarian-friendly, so everyone at your next potluck can enjoy it!

Recipe: Arugula, Asparagus, and White Bean Salad

Makes 2 large salads
 

What You’ll Need:

4 cups arugula
1 cup white navy beans,  cooked (or canned, rinsed and drained)
10 spears of asparagus (the thicker, the better), bottom ends trimmed off
1/2 cup red onion, very thinly sliced
1 carrot
2 tablespoons parsley, chopped
 

For the dressing:
1 tablespoon extra virgin olive oil
1/4 an orange, juiced
2 teaspoons orange zest
1 clove garlic, minced
A few pinches of sea salt and black pepper
 

What to Do:

1. Using a vegetable peeler, shave asparagus into long, thin ribbons. This is most easily done if you place the asparagus on a cutting board, holding the stem end with your fingers. Run the peeler down the length of each spear.
2. Use the same peeler to cut the carrot into ribbons, twisting as you go to keep the pieces thin.
3. In a large bowl, combine the arugula, beans, asparagus, carrot, and red onion. Set aside.
4. In a separate small bowl, combine all ingredients for the dressing. Drizzle it on top of the salad and toss to coat.
5. Divide salad between 2 large bowls and enjoy!

 

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