Fw: DrMirkin's eZine: Contracting muscles, LDL, more . . .

[Guest guest]

DrMirkin's eZine: Contracting muscles, LDL, more . . .

> Dr. Gabe Mirkin's Fitness and Health E-Zine

> January 10, 2010

>

> More Exercise is Better

>

> Dr. of the University of California at

> Berkeley thinks that the American Heart Association's recommendation

> of " half an hour a day of exercise " is way too little. He has

> followed more than 100,000 runners for 20 years and has shown

> that exercising much more than that will dramatically reduce the

> high incidence of heart attacks, strokes, certain cancers,

> glaucoma, diabetes, cataracts, macular degeneration, gout, gall

> stones, diverticulitis, and many other ailments (Medicine & Science

> in Sports & Exercise, March 2009). Dr. found that running

> 40 miles per week can lower risk of stroke by 69 percent, heart

> attacks by 37 percent and diabetes by 68 percent. To prevent

> progressive weight gain with aging, the runners needed to add

> 1.4 miles a week each year.

> How inactivity kills: Human muscles get their energy by

> extracting sugar and fat from their blood supply. When muscles are

> at rest, they need insulin for sugar to pass into their cells.

> However, when muscles contract, sugar passes into their cells

> without requiring insulin.

> Extra fat blocks insulin receptors so insulin can't do its

> job of driving sugar into cells and blood sugar rises to high

> levels. This causes sugar to stick to the surface of cell

> membranes. Once stuck to cell membranes, sugar can never get

> off and is eventually converted to sorbitol which destroys the cell

> to cause all the terrible side effects of diabetes.

> The extra sugar outside cells is converted to fat, which

> blocks insulin receptors even more and prevents insulin from

> doing its job, leading to more weight gain and eventually to

> diabetes. Thirty-five percent of North Americans will become

> diabetic because they exercise too little and eat too much.

> Also see http://www.drmirkin.com/fitness/1678.html

> Why more exercise is better: Contracting muscles remove

> sugar rapidly from the bloodstream, without needing insulin, during

> and for up to one hour after exercise. The effect tapers off to

> zero at about 17 hours (American Journal of Clinical Nurtrition,

> July 2008). You are protected maximally from high rises in blood

> sugar and fat during and immediately after exercise. Therefore,

> the more time you spend contracting muscles, the longer you will

> be protected from the cell damage that leads to cancers, heart

> attacks, strokes, and other consequences that shorten your life

> or impair its quality.

>

> ***********************************************

>

> Reports from DrMirkin.com

>

> Running: how many miles?

> http://www.drmirkin.com/fitness/run_miles.html

>

> Arthritis treatments

> http://www.drmirkin.com/joints/J106.htm

>

> Sleep apnea

> http://www.drmirkin.com/morehealth/G166.htm

>

> ***********************************************

>

> Dear Dr. Mirkin: Do high blood sugar levels increase cancer risk?

>

> Scientists at Umea University in Sweden showed that

> people with high blood sugar levels are at increased risk for many

> different cancers (Public Library of Science Medicine, January

> 2010). They checked blood sugar levels in 274,126 middle-aged

> men and 275,818 women from Norway, Austria and Sweden and

> followed them for 10 years. They found that high blood sugar

> levels are associated with increased risk for cancers of the liver,

> gallbladder, respiratory tract, thyroid, rectum, pancreas, bladder,

> uterus, cervix, and stomach; and multiple myeloma. Blood sugar

> levels for women were directly proportional to susceptibility for

> cancer. Since being overweight is also a major cancer-risk factor,

> the authors corrected for overweight and found that having high

> blood sugar levels in people who are not overweight is a major

> risk factor for cancers also.

> Most scientist feel that there are many risk factors for

> cancer and the more of these factors you have, the more likely

> you are to develop cancer. These include: being overweight, not

> exercising regularly, not eating lots of fruits and vegetables,

> eating too much meat from mammals, fried and burnt foods,

> foods high in added sugars and fats, drinking too much alcohol,

> smoking, too much skin exposure to sunlight and radiation, too

> little skin exposure to sunlight, (lack of vitamin D), promiscuous

> sexual behavior, suffering from certain infectious diseases, such

> as hepatitis B virus (HBV), human papilloma virus (HPV), human

> immunodeficiency virus (HIV), and Helicobacter pylori (H. pylori),

> and working with or being exposed to various chemicals or

> hormones.

>

> ***********************************************

>

> Dear Dr. Mirkin: Can I use exercise to lower my high levels

> of the bad LDL cholesterol?

>

> Probably not. You will have to change your diet so

> that you restrict meat, refined carbohydrates and fried foods;

> and eat large amounts of fruits, vegetables, whole grains, beans,

> seeds and nuts (American Journal of Lifestyle Medicine, July 2009).

> Most studies show little change in the bad LDL or total cholesterol

> with exercise-only programs (without weight loss). Exercise-only

> programs do help to prevent heart attacks by lowering triglycerides

> significantly, raising the good HDL cholesterol significantly, and

> increasing cholesterol particle size modestly.

> Many authors claim that exercise moves LDL from most

> tissues in your body into the liver where it can be cleared, but it

> does this so minimally that nobody should expect to lower LDL

> cholesterol with an exercise program unless he or she also loses

> a lot of weight.

>

> ***********************************************

>

> Recipe of the Week:

>

> A delicious breakfast recipe contributed by

> eZine reader Dr. Rodensky:

>

> Morning Mush

> http://www.drmirkin.com/recipes/morningmush.html

>

> You'll find lots of recipes and helpful tips in

> The Good Food Book - FREE at

> http://www.drmirkin.com/goodfood/index.html

>

> ***********************************************

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> Gabe Mirkin, M.D.

> 10901 Connecticut Avenue, Kensington MD 20895, USA

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[Guest guest]

Good article Mark. some of us can't exercise that much though. I suspect that

folks who are disciplined enough to run or exercise to the extent the article's

author talked about, are also disciplined in other areas of their lives. That

being, eating more nutritionally and in general, living a healthier life style.

Dave

Visit: http://www.bardtalk.com and find answers to commonly asked questions

concerning BARD. Join the online discussion list, and discover many other

resources to help make your digital talking book experience more enjoyable!

DrMirkin's eZine: Contracting muscles, LDL, more . . .

> Dr. Gabe Mirkin's Fitness and Health E-Zine

> J

*snip*

[Guest guest]

Good article Mark. some of us can't exercise that much though. I suspect that

folks who are disciplined enough to run or exercise to the extent the article's

author talked about, are also disciplined in other areas of their lives. That

being, eating more nutritionally and in general, living a healthier life style.

Dave

Visit: http://www.bardtalk.com and find answers to commonly asked questions

concerning BARD. Join the online discussion list, and discover many other

resources to help make your digital talking book experience more enjoyable!

DrMirkin's eZine: Contracting muscles, LDL, more . . .

> Dr. Gabe Mirkin's Fitness and Health E-Zine

> J

*snip*