by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Fitness, PUSH-as-Rx
Posted on April 14, 2017, 6 a.m. in Diabetes Exercise
Research shows that HIIT quickly improves glucose metabolism and insulin sensitivity in people with type 2 diabetes.
Research published in the Scandinavian Journal of Medicine & Science in Sports shows that high-intensity interval training (HIIT) improves glucose metabolism and insulin sensitivity in people with type 2 diabetes.
The team, from the University of Turku in Finland, was led by Kari Kalliokoski, a senior research fellow.� Jarna Hannukainen served as project manager. In the study, researchers examined the effects of different types of exercise on the body�s ability to process glucose. Twenty-six participants in their 40s and 50s were selected for the two-week trial. One group already had healthy glucose metabolism. The second group included those with type 2 diabetes or pre-diabetes.
In each group, half of the participants were assigned HIIT exercise routines. The other half were assigned moderate intensity exercises. Six training sessions were completed during the two-week period.
At the beginning and end of the study, blood tests were completed that tested participants� glucose and fatty acid uptake. These are measures of how well the body absorbs and processes sugar and fats in the blood stream.
Research Results
In the final data analysis, all participants showed improvement in insulin sensitivity and the ability to metabolize glucose. However, those who completed HIIT workouts displayed a greater improvement than the moderate intensity participants. Researchers point out that any exercise can effectively reduce blood sugar and insulin sensitivity, but HIIT routines produce results more quickly.
HIIT involves performing intense anaerobic activities for a short period, usually 30 seconds. These intense spurts of activity are followed by several minutes of less intense recovery exercises.
Effects on Treatment of Diabetic Conditions
Previous studies have proven a link between regular exercise and improved glucose levels and metabolism. Choosing between HIIT or more moderate activities is a matter of personal preference. It is most important that the workouts be done regularly.
The study�s results support the idea that exercise is a simple, economical, and effective way to treat and prevent diabetic conditions. It also increases patient safety for those with co-occurring conditions, like cardiovascular disease. Exercise reduces the need for medication, which translates into less chance of dangerous drug interactions. Exercise also alleviates some of the less serious physical effects of diabetes, like mental fog and pain in the joints or muscles.
Researchers caution patients to check with their primary physician before starting an exercise routine. The research shows, exercise can lower blood sugar quickly. A person who is taking prescribed medication may need to have their dosage adjusted.
Tanja J. Sj�ros, Marja A. Heiskanen, Kumail K. Motiani, Eliisa L�yttyniemi, Jari-Joonas Eskelinen, Kirsi A. Virtanen, Nina J. Savisto, Olof Solin, Jarna C. Hannukainen, Kari K. Kalliokoski. Increased insulin-stimulated glucose uptake in both leg and arm muscles after sprint interval and moderate intensity training in subjects with Type 2 Diabetes or Prediabetes. Scandinavian Journal of Medicine & Science in Sports, 2017; DOI: 10.1111/sms.12875
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Natural Health, Wellness
Many studies have found that the first 1,000 days after conception have a strong influence on a person’s life expectancy and susceptibility to chronic disease. Low birth weight is one of the main markers used to identify stress in early life, such as poor nutrition during gestation, but it can be used only until birth — about 280 days — and is far short of the first thousand days.
But researchers from the University of Washington suggest that an asymmetric lower face is a strong marker that also suggests early life stresses.
“Asymmetries in the skull and teeth have been used for decades by anthropologists to mark environmental stress, but they have only rarely been used in living populations,” said Philippe Hujoel, a professor in the UW School of Dentistry.
“Such lower-face asymmetries can be assessed by looking at the dental bite in the permanent teeth — an exam that can be completed in seconds and with more certainty than a mother’s recall of birth weight and more ease than a search for a birth certificate.”
Hujoel described a crooked, or asymmetric, bite as the teeth biting backward or forward on one side of the face and normally on the other side.
He emphasized that crooked teeth, overbites and underbites are different than an asymmetric bite and can be associated with both asymmetric and symmetric bites.
Hujoel and his colleagues studied data gathered from 1966 to 1970 in a group of 6,654 U.S. adolescent 12- to 17-year-olds. The study found that one in four had lower-face asymmetries.
“Lower-face asymmetries were common in a generation that became typified by an epidemic of diabetes and obesity in adulthood,” noted Hujoel.
He says that further research is needed to identify whether lower-face asymmetries can predict chronic diseases in living populations in the same way that skull asymmetries have been associated with degenerative diseases in long-deceased populations.
Earlier studies have linked facial symmetry with health, but a British study published in 2014 found no links. It did, however, find a small correlation between symmetry and higher IQ.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Natural Health, Remedies, Wellness
It’s that time of the year again when spring brings forth all her colorful glory — along with a host of potential allergens.
“It’s definitely pollen season,” Dr. Andy Nish, an allergy and asthma specialist from Gainesville, Ga., tells Newsmax Health. “And while we can help control our immediate environment, pollens can blow in from miles away to make our lives miserable.”
Allergies are the sixth leading cause of chronic illness in the United States with an annual cost in excess of $18 billion. More than 50 million Americans suffer from allergies each year.
Allergic rhinitis, often called hay fever, is a common condition that causes symptoms such as sneezing, stuffy nose, watery eyes and itching of the eyes, nose or the roof of the mouth.
You can try using antihistamines when the pollen hits and a nasal steroid prior to the onset of your seasonal woes, says Nish. But experts agree that natural remedies may be just as effective without the potential side effects of decongestant medications.
“When a person with an allergy encounters the offending substance, the immune system interprets it as the enemy,” Dr. Ellen Kamhi, Ph.D, tells Newsmax Health. “To help ward off the intruder, the human body activates antibodies and releases a substance called ‘histamine.’
“Allergy medications are called antihistamines because they attempt to turn off this natural, albeit overzealous body reaction. The result is that other body tissues get into the battle and impose a number of unpleasant side effects for the allergy sufferer. These can include annoying reactions such as rashes and scratchy throat but may become frightening, such as a closed throat and difficulty breathing.”
Kamhi says it’s important to identify the trigger and try to eliminate it from your environment.
“Interestingly, you may be eating honey made from the exact flower pollen that you are sensitive to,” she says. “The use of natural, nutritional herbs and supplements may be an extremely useful therapy to beat allergies along with changes in diet and lifestyle.”
Here is her recipe for an anti-allergy cocktail:
- 2000 milligrams powdered, buffered vitamin C.
- 100 milligrams B-6.
- 1000 milligrams magnesium.
- 1000 milligrams calcium.
- 250 milligrams bioflavonoids.
Mix the above ingredients in ½ glass of water and drink twice daily during an allergy attack.
Other helpful allergy-fighting herbs include:
Bromelain. This digestive enzyme from pineapple and quercetin, one of the bioflavonoids work well together to offset an allergic reaction
Milk thistle. This herb acts as a protector and regenerator of the liver and helps repair damaged tissue caused by allergens while supporting the actions necessary to deal with the accompanying symptoms.
Echinacea and goldenseal. These two herbs also work together to combat both the discomfort of allergies as well as reduce excess mucous from the nasal and respiratory tract, says Kamhi, the author of “The Natural Medicine Chest.”
Licorice. This is the most widely studied adrenal herb and has anti-inflammatory actions similar to the glucocorticoids — which are produced by healthy adrenals — that help resolve allergic reactions.
Green tea. This popular beverage is widely recognized as one of the best super foods for many conditions and it’s also beneficial for allergies. It contains a potent antioxidant called epigallocatechin or EGCG that impacts allergies at a cellular level by reducing inflammation.
Nish says that you can also reduce allergens by keeping windows in your home and car closed during the pollen season.
“Stay indoors during high pollen days and don’t dry laundry outdoors. Avoid bathing or brushing your pets outside as they can carry pollen into the home,” he adds.
“Buy a humidity gauge and try to aim for between 40 and 50 percent humidity in the home to deter unwanted houseguests like dust mites and mold. If the percentage is higher, you may want to invest in a good dehumidifier.”
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Fitness, Health, Wellness
The perfect pair
When walking you need your shoes to handle that repetitive heel-to-toe rolling motion. After all, “a 150-pound woman’s body encounters between 900,000 and 1,350,00 pounds of impact over a three-mile walk,” says Paul Langer, DPM, author of Great Feet for Life.
So make sure your kicks are comfy and supportive—a poor fit can lead to injury. And choose ones that are secure across the instep and in the heel, but roomy enough to wiggle your toes. Here, shoes that will protect your feet whether you’re fitness walking or simply commuting.
Watch the video: How to Burn More Fat When Walking for Exercise
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Fitness, Health, Wellness
This article originally appeared on Time.com.
Running is a simple and efficient way to exercise: all you need is a pair of shoes. It’s been shown to lower a person’s risk for heart disease and cancer, possibly by regulating weight and blood pressure. Now a recent study, published in the journal Progress in Cardiovascular Disease last month, reports that people who run tend to live about three years longer than those who don’t.
The researchers, who have studied the benefits of running in the past, decided to look at available research and investigate whether other forms of exercise like walking and biking provide the same benefits, or if runners have a special advantage.
The study’s authors found that while other types of exercise like walking and cycling were linked to a longer lifespan, it wasn’t to the same degree as running. The researchers calculated that a one-hour run may translate to an additional seven hours added to a person’s life. The benefits capped out at about three years, and the researchers found that the improvements in life expectancy leveled out at about four hours of running per week. More running wasn’t found to be significantly worse for a person, but the researchers say there are no further apparent longevity benefits.
RELATED: 7 Surprising Facts About Running
However, the researchers only found an associational relationship between running and longevity. Their data showed that people who run tend to live longer lives, but not that running specifically increases a person’s lifespan. Runners tend to have other healthy lifestyle behaviors like maintaining a healthy weight, not smoking and only drinking low-to-moderate amounts of alcohol, the authors note. Still, the findings suggest running is an especially effective form of exercise.
RELATED: 7 Running Injuries and How to Avoid Them
The study also found that runners who also do other types of physical activity have the same lower risk of early death, though combining running with other exercise is “the best choice,” the researchers write. (Federal guidelines recommend both aerobic exercise, like running, and strength training for optimal health.) They also acknowledge that it’s not yet clear how much running is safe, or if a person can run too much.
“Running may have the most public health benefits, but is not the best exercise for everyone since orthopedic or other medical conditions can restrict its use by many individuals,” the authors concluded.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | Diets, Fitness
You may be doing your body good by taking that morning run or working up a sweat at the gym. But when you also work up a thirst and take a swig from your trusty refillable water bottle you may actually taking a swig of harmful germs.
New research shows that an incredible amount of bacteria — including E. Coli and salmonella — may be lurking in and on your water bottle.
Laboratory tests by Treadmill Reviews, a Minneapolis-based firm, analyzed 12 water bottles used by athletes and not washed for a week and found they had such high levels of bacteria that drinking from them would be like “licking a toilet seat.”
They tested four types of reusable bottles: A slide-top, screw-top, squeeze-top and straw-top. The researchers evaluated the amount of contamination in terms of “colony forming units,” or CFUs, of bacteria per square centimeter. Here are their findings:
- The bottles contained an average of 300,000 CFU of bacteria. That’s six times as much bacteria as you’d find on your pet’s food bowl. And much of the bacteria was the kind that makes you sick.
- The slide-top bottles contained the highest amount of bacteria: A whopping 933,340 CFU. They also had the most gram-positive germs which have been linked to skin infections, pneumonia and blood poisoning.
- Squeeze-top bottles were next with 162,000 CFU followed by screw-top vessels with 160,000 CFU. These also housed 99 percent of the harmful bacteria.
- Straw-top bottles were the clear winners with only 25 CFU. But that’s only 2 CFU less than the average home toilet seat. It is thought that these are safer because water drips down to the bottom of the straw rather than hang out at the top attracting moisture-loving germs.
“Based on our test results, we suggest opting for a straw-top bottle, both for the prevalence of bacteria and the lack of harmful germs,” says the fitness Website. They suggested that stainless steel water bottles are a better choice than plastic which may also contain Bisphenol A, otherwise known as BPA, a chemical that can lead to cancer, diabetes, and other illnesses.
But by far the best option, says the website Aquasana.com, is to use glass water bottles and run them through the dishwasher or wash thoroughly by hand after every use.
By comparison, other household germy hot spots include:
- Toothbrush holder, 331,848 CFU.
- Pet bowl, 47,383 CFU.
- Kitchen sink, 3,191 CFI.
- Cutting board, 6.8 CFU.
“Harmful bacteria and viruses lurk in moist locations such as the kitchen and bathroom and can be easily transported into your mouth by using an old toothbrush, sponge or other common household item,” Dr. Donald Marks tells Newsmax Health.
The New Jersey-based infectious disease expert, who also holds a Ph.D. in microbiology and immunology, makes the following recommendations to avoid home contamination:
Sponges and wash clothes. You may think you are cleaning cups and saucers with these items but they can contain thousands of bacteria per square inch so you’re just spreading germs around. Put wash clothes in the washing machine and run the sponges through the dishwasher. Better still, replace sponges every two weeks,
Kitchen drain. Your kitchen drain contains more germs than your bathroom toilet. With the hot water running, pour a little baking soda down the drain daily.
Kitchen towels. A recent study showed that 7 percent of kitchen towels were contaminated with MRSA (methicillin-resistant Staphylococcus aureus). Wash them in hot water twice weekly.
Refrigerator water filters. These filters collect bacteria and mold over time. The rule of thumb is to change them twice annually. If you have a large family of water drinkers, every three months is a better time frame.
Toothbrush. Your toothbrush is a magnet for bacteria that can come from toilet spray, splashes from the sink when you wash your hands, or from your own mouth. Replace it every three or four months and never share a toothbrush. You may consider soaking it in an antibacterial solution after every use.
by Dr Alex Jimenez DC, APRN, FNP-BC, CFMP, IFMCP | UTEP (Local) RSS
Jessica Boyce has signed a national letter of intent to attend school and join the UTEP rifle team starting for the 2017-18 season, head coach Hannah Muegge announced Thursday.
“Moving our sights to next season, I strongly feel Jessica will be a great asset for us as we look to continue to improve upon our team goals and strengthen our team culture,” Muegge said. “Jessica has set some great goals as she aims forward to the collegiate level and the team is very excited to welcome her aboard.”
Boyce is on track to graduate from Maple Mountain High School (Spanish Fork, Utah) and intends to major in psychology.
Below is a brief bio on Boyce:
Boyce developed her love for competitive shooting by participating in the Utah High School Rodeo 3P sporter event in 2013, qualified for and took part in the 2014 High School National Finals.
2014-15 Utah High School Rodeo Rifle State Champion; began competing in precision rifle with the Springville Jr. Rifle Club in the fall of 2013. Also is a member of the Utah Precision Marksmanship Society and holds the range record in air rifle at the University of Utah.
Boyce competed in many NRA postal and sectional matches, receiving both local and national recognition, qualified for the Junior Olympics in 2015 (air rifle), 2016 (air rifle and smallbore) and 2017 (smallbore)
She helped her team take second place at the 2015 Civilian Marksmanship Program (CMP) Western Regional Matches … also took place in the event in 2016 and 2017; posted the seventh-best individual score to advance to the finals in 2017. That effort earned her an individual invitation to compete in the CMP 3P Nationals.
Boyce has spent the past four years has teaching hunter education classes and mentoring younger shooters at her club. Boyce loves to read, be in the outdoors and travel with her family, and has a great love for animals.
She intends to major in psychology at UTEP. Boyce is the daughter of Steven and Krista Boyce and the big sister to Katie, her shooting partner.
