1. Go Outside for a Longer Life Expectancy - What happens when you go outside is that your skin gets exposed to sunlight. That exposure triggers cells in your skin to produce Vitamin D. This vitamin (really a prohormone, but let's not worry about that here) is essential for bone health and is turning out to be important in depression, heart disease, diabetes and just about everything.
2. Exercise Daily. A study showed that people who exercise vigorously for around 3 hours a week had DNA and cells that were 9 years younger than nonexercisers. Three hours a week is a little more than 30 minutes a day.
3. Eat more Fiber.
4. Eat less processed foods.
5. Floss daily. When you floss, you help prevent your gums from becoming inflamed causing chronic bacterial infection in your mouth which harms your arteries causing plaques, and causing your body to mounts an immune response to the bacteria in your mouth, causing inflammation (which in turn can cause your arteries to narrow). This makes it hard for your heart to do its job and can lead to heart disease.
6. Hang out with friends - Life expectancy can be increased by just hanging out with your friends and family. The more connected someone is, the better their overall health.
7. Eat more veggies.
8. Get routine health screenings.
9. Do not smoke
Monday, June 12, 2017
Testicular cancer: Genetic test steps closer
In a paper published in Nature Genetics, a team led by researchers from the Institute of Cancer Research (ICR) in London in the United Kingdom describes the discovery of a significant number of genetic markers that raise the risk for testicular cancer.
First author and study leader Dr. Clare Turnbull, a senior ICR researcher in genetics and epidemiology, says, "Our study has almost doubled the number of DNA variations linked to increased risk of developing testicular cancer and advanced our ability to use genetics to predict disease in healthy men."
Testicular cancer is cancer that begins in the testicles, which are the two glands situated inside a man's scrotum and below the penis that make sperm and the hormone testosterone.
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Although the testicles comprise different types of cell, each capable of giving rise to one or more forms of cancer, the vast majority of testicular cancers start in the cells that make sperm, or germ cells. These cancers are known as testicular germ cell tumors (TGCT).
Compared with other cancers, testicular cancer is not common. In fact, a man's lifetime risk of developing it is around 1 in 263, or under 0.5 percent. It is also one of the most curable cancers, and the risk of dying from it is around 1 in 5,000.
However, testicular cancer is the most common cancer that occurs in men aged between 15 and 34 years.
The American Cancer Society estimates that in 2017, the United States will see around 8,850 new diagnosed cases of testicular cancer and 410 deaths to the disease.
Large studies uncovering more genetic markers
Large-scale genetic studies have greatly contributed to our understanding of testicular cancer. For example, in previous work, Dr. Turnbull and colleagues established that around half the risk for testicular cancer is inherited.
Moreover, it is becoming increasingly apparent that inherited risk in testicular cancer does not arise from one faulty gene, but from several "single-letter" changes in DNA, or "risk loci."
In the new study, the researchers used data from three separate studies to compare the DNA of 7,319 men with TGCT with the DNA of 23,082 men without the disease.
They found 19 new risk loci that raise the risk for TGCT testicular cancer, "roughly doubling the number of known TGCT risk loci to 44," they note.
The team suggests that testing healthy men for this increased number of genetic markers could pick out those with a 10-fold higher risk of developing the disease, potentially offering them the chance to benefit from medical surveillance or even treatment to prevent the disease.
When they used all 44 genetic markers, the researchers found that the men with the highest risk of developing TGCT had a 7 percent lifetime risk of developing the disease, which is some 14 times higher than that of the general male population.
Insights into cell biology of testicular cancer
The researchers also discovered new clues about how the DNA changes interfere with the inner workings of germ cells to trigger testicular cancer.
For example, they found evidence of disruption to processes that keep chromosomes stable, and of interference with signaling pathways that are associated with a "well-known cancer gene" called KIT.
These discoveries could lead to the development of new drugs that target the DNA variants, note the researchers.
Paul Villanti, director of Programmes at the Movember Foundation - which funded the study - says that the findings open up a route to "new treatments that are so desperately needed to save men for whom current treatments are unsuccessful."
The researchers believe that the 44 DNA variants identified so far account for around a third of the inherited risk of developing TGCT.
Dr. Turnbull says that while the progress so far is good, there is still more work to be done to uncover more genetic markers. She adds:
"Further studies are needed to understand how these genetic changes interact over time to influence the biology of the cell and lead to development of cancer."
Ulcerative colitis flares: Managing and easing symptoms
Most people with ulcerative colitis go through periods when the symptoms are active, which is known as a flare, and periods when the symptoms disappear, which is known as remission.
The most important part of treatment for ulcerative colitis is managing and easing the symptoms of flares while increasing the length of remissions.
Contents of this article:
Causes
A family history of the disease can also be a predictor of who will develop ulcerative colitis.The exact causes of ulcerative colitis and its flares are still unknown. Researchers have ruled out connections to diet and stress. Instead, researchers are focusing on the immune system's response or overreaction as the most likely cause.
Ulcerative colitis flares have no known cause. Treatment focuses on reducing the number of flares that a person experiences.
Despite diet changes being one of the main focuses of treatment to avoid flares, researchers have found no evidence of food causing flares.
Flare symptoms
Ulcerative colitis is considered an inflammatory bowel disease and affects the lower parts of the digestive tract. It usually starts in the rectum, moves to the anus, and eventually may move to other parts of the colon.
Unlike other inflammatory bowel diseases, ulcerative colitis will stay in the lower section of the digestive tract.
Ulcerative colitis has a variety of potential symptoms, which are heightened during a flare-up. The combination of symptoms a person experiences will vary. Some people may experience mild symptoms while others experience more serious ones.
Ulcerative colitis symptoms include:
- pain in the belly
- urgent, painful bowel movements
- tiredness
- dehydration
- fever
- bloody bowel movements
- diarrhea, often including pus
Certain foods and drinks may make symptoms during an ulcerative colitis flare worse. People with ulcerative colitis should be aware of what foods make them feel worse during flares and avoid these foods both during and between flares.
How to reduce flares
A large part of treating ulcerative colitis is preventing and controlling flares.
Preventing flares involves a variety of steps and measures. Some of the most common steps to preventing flares are described below.
Diet plans
Diets should contain foods that a person knows will not cause them to either experience the symptoms of a flare or make an active flare worse.Diet plans are a crucial part of preventing as well as managing flares when they happen.
People can develop personal diet plans, but a doctor or dietitian can help balance the diet and recommend what foods to include or exclude.
In addition to following a diet plan, a person should keep a food journal. Keeping track of all the foods eaten can help a person work out what foods are safe for them to eat and what foods might trigger a flare.
Stress
In a similar way to many other diseases, managing stress is an important part of any prevention plan. Stress is thought to trigger flares in a person.
Stress can be managed in a number of different ways, including exercise, therapy, and taking the time to relax.
Medications
A doctor can prescribe a variety of different medications to treat bowel inflammation. Some of the most common medications a doctor may prescribe include:
- Corticosteroids, which are anti-inflammatory drugs that are used for more advanced cases of ulcerative colitis, or if other medications are not working. These drugs may have side effects and long-term complications. Often, a doctor will only prescribe them for a short period.
- 5-aminosalicylic acid (5-ASA), which is a standard medication used to treat ulcerative colitis. The main forms include mesalamine, balsalazide, and sulfasalazine. These drugs are often in pill form but may also be suppositories. Doctors can prescribe a sulfa-free form of the drug for people allergic to sulfa.
- Immunosuppressants, which are used if 5-ASA or corticosteroids are not effective. Immunosuppressants help stop the immune system from overreacting. Unfortunately, they often make a person more at risk from other infections.
- Biologics, which are another group of medications prescribed to help treat and prevent flares. This group of drugs helps improve how the digestive tract works.
The medications that a person is prescribed will depend on how the flare presents and what triggered it.
Surgery
A doctor may suggest surgery if diet and medication are not working or further complications have occurred. Surgery is often used as a last resort, but there are several options available.
- The surgeon removes of the patient's colon, rectum, and anus. After full removal of these organs, the surgeon makes an opening in the abdomen and passes part of the small intestine out through the opening, forming a stoma. People who undergo this surgery will have to wear an external "ostomy" bag over the stoma to collect waste products.
- The surgeon leaves part of the rectum and anus intact. This means that people can have bowel movements as before. However, those who opt for this type of surgery may still experience recurrent episodes of ulcerative colitis.
- The surgeon creates a new rectum from the small intestine, which is then attached to the anus. It works in a similar way to the removed colon and allows people to use the bathroom, rather than wearing a bag. They will need to wear a temporary bag while the new rectum heals, however. This surgical option also means the person may continue to experience ulcerative colitis.
When to see a doctor
A person should see a doctor when they first suspect that something is wrong. Persistent diarrhea lasting longer than 48 hours signifies something worse than a typical bug.
As symptoms of ulcerative colitis often are similar to other chronic bowel diseases, such as irritable bowel disease, a doctor will need to rule out that the symptoms are not caused by a different problem.
Typically, a doctor will diagnose ulcerative colitis by looking at a person's family history and the symptoms experienced. They will likely undertake a physical exam that will probably include a colonoscopy. A colonoscopy is a procedure where a doctor looks at the inside of the colon using a thin, flexible tube with a camera attached.
Once ulcerative colitis is diagnosed, a doctor should give the person a clear plan of action, outlining what they should do when a flare occurs. A doctor will also provide a person with information on how to manage ulcerative colitis, including foods to avoid.
When a person experiences a flare, they do not necessarily need to see a doctor as long as a plan is in place. However, if the plan is not working or symptoms are worse than normal or not improving, it is a good idea to see a doctor.
20 Ways To Improve Your Health — And Your Life
Allow us to shift your focus for a few minutes. You’ve been putting much thought into your abs, pecs, quads and biceps — and rightfully so — but there are other muscles and bodily systems that need some love, too: your heart, your brain, your trillions of cell membranes. You know, the things that keep you alive. By all means, keep attending to your more visible bodyparts on a regular basis. Just don’t forget to heed these 20 nuggets of health advice, many of which have very little to do with how you look or how you perform athletically but rather with how you feel and how you function in the long, grind-it-out game of life.
1. Get a Flu Shot ASAP
According to the Centers for Disease Control and Prevention, anywhere from 3,000 to 49,000 people died of influenza annually between 1976 and 2007. The organization recommends that virtually everybody 6 months and older get a flu shot yearly. And it’s best to get your shot as soon as it’s available, which can be as early as October.
2. Eat Fruits and Vegetables — Then Eat More Fruits and Vegetables
The numerous cells in your body are constantly under fire by evil enemies, and if fruits and vegetables aren’t plentiful in your diet, you’re not truly fighting the good fight. “Antioxidants found in fruits and vegetables protect your cells and neutralize free radicals, rogue molecules that attack healthy cells,” says Mark MacDonald, a health and nutrition expert and spokesman for the health and wellness company MonaVie. “Active people need at least 15 to 18 servings of fruits and veggies per day to look as good on the inside as they do on the outside.” Single-serving examples include one cup of chopped broccoli, carrots or cooked spinach, one small apple, eight large strawberries, and one cup of fruit or vegetable juice.
3. Exercise “During” Your Workday
Excessive stress over extended periods can wreck your health, and few things frazzle people’s nerves like their jobs. It’s well-documented that exercise can help minimize the harmful effects of stress on the body, and breaking up your 9-to-5 shift with a workout when possible — even just a brief one — can further ease the tension. “One of the best ways to relieve work-related stress is to do something during your workday that’s not work,” says Melissa Carsten, Ph.D., associate professor of organizational behavior at Winthrop University in South Carolina. “And given the positive effects that exercise has on stress levels anyway, getting in a workout on your lunch break will maximize stress relief.”
4. Drink a Gallon Of Water On Training Days, Half a Gallon On Off Days
Every system in your body requires water to function properly, and even mild dehydration can leave you noticeably low on energy. In other words, water is your body’s most vital nutrient, both from a health and performance standpoint. How much do you need? John Berardi, Ph.D., president of Precision Nutrition (precisionnutrition.com), recommends drinking seven cups of water daily (just shy of half a gallon) when not exercising. “On training days, however, you may require a gallon or more water per day to stay adequately hydrated,” he says.
5. Take a Multivitamin Every Day
Almost nobody gets adequate amounts of all the vitamins they need for optimal health through food. So buy a multivitamin. Follow dosing instructions on the label. Do this every day.
6. Follow the “60 Percent Rule” With Fish Oil
Supplementing with omega-3 fatty acids via fish oil lowers heart-attack risk, reduces arthritis, fights depression and does a bunch of other great stuff in the body. But not all fish oil products are created equal; more specifically, some don’t offer adequate amounts of the most beneficial omega-3s: eicosapentaenoic acid and docosahexaenoic acid. Doug Kalman, Ph.D., RD, director of Nutrition and Applied Clinical Trials at Miami Research Associates , offers this sage advice: “To see if your fish-oil product is a good one for the purchase, look at the label to see how much total omega-3 or fish oil is in one serving. Then add up the EPA and DHA (which will be on the label). If the EPA and DHA are not more than 60 percent of the total fish oil or omegas, it means you may be getting a poorer-quality product.”
7. Move One Foot In Front Of the Other 10,000 Times a Day
Your work in the gym represents the majority of physical activity you need. But complementing your training by simply walking more the rest of the day can round out your health. “Taking as little as 10,000 total steps per day has been documented to help with weight control, reduce risk of many diseases and promote better overall health,” Kalman says. “If you don’t know how much you walk, run or use your feet daily, pick up a pedometer at your local sports store or online.” Just don’t forget to wear the pedometer all day long, even when you’re at the gym.
8. Splurge on Grass-Fed Beef
Why spend more on grass-fed? Because it contains more omega-3 fatty acids, conjugated linoleic acid, B vitamins and vitamins E and K (among many other health-promoting nutrients) than grain-fed beef. That’s why.
9. Make Friends, Not Foes
Research — including a 2012 study published in the Journal of Epidemiology & Community Health — shows that having a large social network contributes to better psychological well-being in adults. In other words, the guy with lots of friends is generally happier, and healthier, than the hermit. “Make sure you’re surrounding yourself with people who add to your life, not subtract,” says fitness expert, celebrity trainer and TV personality Lacey Stone (laceystonefitness.com). “You’re a direct reflection of who you surround yourself with — surround yourself with all-stars.”
10. If You’re Going to Drink Beer, Make it a Guinness
There’s a misconception that “low-carb” beers like Michelob Ultra are wiser choices than darker, thicker brews. But a good rule of thumb is that the darker the beer, the more antioxidants it has. So order a Guinness, the ultra-popular, literally black Irish stout. One University of Wisconsin study found that drinking a pint of Guinness a day helped subjects prevent heart-attack-inducing blood clots better than lighter lagers. The researchers attributed this effect partly to the stout’s “antioxidant compounds.” Plus, 12 ounces of Guinness isn’t much higher in calories (126) than an Ultra (95).
11. Take a Few Minutes (Or More) To Meditate
Find a quiet room at home or in the office, shut the door, get comfortable, close your eyes and focus on your breathing for at least a few minutes, preferably on a daily basis. According to a 2012 paper published in the Journal of Psychiatric Practice, meditating (aka “mindfulness”) has “antidepressant and anti-anxiety effects and decrease[s] general psychological distress.” See Page 47 for more on meditation.
12. Add Chia Seeds To Your Protein Shake
When the smoothie-bar attendant asks if you want any “boosts” or “add-ons,” say “Why, yes,” and go with chia seeds instead of more protein. (Chances are, your shake already has enough whey in it.) Chia seeds are loaded with omega-3s and fiber, and they’ve also been shown to reduce blood pressure and help control blood-sugar levels.
13. Put Some Honey In There, Too
Honey has anti-inflammatory properties, helps regulate blood-sugar levels, benefits the skin and hair, and contains flavonoids that fight heart disease and cancer. When shopping for it at the grocery store, look for “raw” honey, which has not been heated for pasteurization and therefore is more likely to retain all its original nutrients.
14. Wear Sunscreen Year-Round
Cases of melanoma, the deadliest form of skin cancer, have increased 800 percent in young women and 400 percent in young men in the last 40 years, according to the Melanoma Research Alliance (curemelanoma.org). And it’s not only during the summer months that you’re at risk. This winter, if you’re going to be outdoors for any extended period, apply sunscreen of at least 30 SPF to all exposed areas of skin, particularly your face.
15. Adopt An Animal
Countless studies have shown that owning a pet can benefit your health in many ways, from enhancing mood to reducing risk of allergies to lowering blood pressure. Dog and cat owners have even been found to have a reduced chance of dying from a heart attack. If having a dog sounds like too much responsibility and cats aren’t your thing, get a fish; your companion doesn’t have to be furry to bolster your health.
16. Do Romanian Deadlifts At Least Once a Week
Being healthy means staying injury-free, and Romanians target two of the most often injured areas of the body: the hamstrings and lower back. When these two intertwined muscle groups aren’t strong and flexible, chronic pain and debility are usually on the horizon, if they’re not already part of your everyday routine. Do Romanians with a barbell, dumbbells or the sandbag you have sitting in the garage. Do them one leg at a time or both legs. Whatever. Just do them.
17. Every So Often, Skip a Meal
If your primary goal is building mass, disregard this tip. Otherwise, don’t be afraid to bypass a feeding on occasion, especially if you’re not feeling particularly hungry in the moment. Research has shown that intermittent fasting can help keep blood-sugar levels in check, assist in weight management and improve overall health, and going five or six hours without eating can be considered an abbreviated bout of intermittent fasting. If you’re worried that skipping a meal will slow your metabolism, don’t; it likely takes a much longer stretch for your body to go into starvation mode. “The best thing you can do is skip a meal every once in a while,” says Rorion Gracie, author of The Gracie Diet (graciediet.com). “It helps the body clean itself up.”
18. Turn Off The TV and Computer An Hour Before Bedtime
The light from your flat-screen and laptop can suppress production of the sleep-inducing hormone melatonin, and watching TV tends to stimulate the brain instead of relaxing you. Neither of these circumstances is going to help you get the eight hours of quality sleep a night necessary for optimal health. If bedtime is 10 p.m., turn off all electronics (aside from maybe your e-reader) at 9.
19. Train Your Brain Daily
According to the Alzheimer’s Association (alz.org), Alzheimer’s disease is the sixth-leading cause of death in the U.S., with more than 5 million Americans currently suffering from it. One way to protect yourself is to regularly stimulate your brain with mental exercise. “Studies show that doing crossword puzzles, playing games that require eye-hand coordination and, of course, exercise all promote brain neurogenesis and biogenesis,” Kalman says. Aim to read something challenging (Fantasy Football websites don’t count) or do a crossword puzzle for 30 to 60 minutes a day.
20. Train Your Loins Weekly
A study out of Wilkes University in Pennsylvania found evidence that having sexual intercourse one to two times a week can strengthen the immune system. Share these findings with your significant other, put this magazine down, then get started.
Why Movement Matters
While nowhere in the definition of fitness does it say “shredded” or “ripped,” culturally that’s how many define it. A quick glance at the fitness media landscape seems to validate the claim that fitness is by and large a quality of looking the part. To be sure, the fitness business is more than happy to oblige the aesthetic desires of consumers promising to pave the way in melting fat, toning muscles and delivering the six-pack that many covet. But behind the fitness fads, fancy gimmicks, and glossy before and after photos, fitness in the long run isn’t really about how you look — it’s about how you feel. To that end, fitness is also about how well you perform and how well you move.
Indeed, moving well has a lot of benefits, and ironically one of them is that doing so will likely help you get the physique you desire. Take one look at the athletes and artists who move with grace and effortless ease (dancers, surfers, martial artists, rock climbers, etc.), and more often than not, these individuals are toned. That said, whether a functional body leads to a defined body or it’s the other way around isn’t the point. Regardless of why or how you work out, moving well should be near the top of your list.
Here are a few reasons why you should train to move well.
You’ll live longer.
A Brazilian study published in the European Journal of Preventative Cardiology had thousands of participants sit down and stand back up from a sitting position on the ground. Those who stood up unassisted and with relative ease scored well, while those who required assistance did not. The findings were startling. Those who scored poorly had twice the chance of dying within the next six years when compared to those who scored well. The take-away? How well you move directly correlates to how long you will live.
You’ll live better (build resiliency).
In the United States, the typical health-care model or bell curve of life longevity tends to be shaped more like a downward staircase. That is, the body deteriorates as we suffer health setbacks, and at each step down the staircase, our quality of life deteriorates, as well. Most would agree it would be much better to live a robust and healthy life full of graceful physical expression and then not wake up one day when we are 100 years old. Resiliency is about riding that wave to stay on top of the curve and living a healthy life until the wave crashes with a sharp drop off at the end. When you train your body to move well — in an unpredictable, fluid and dynamic way — you prepare yourself to ride the wave for as long as possible.
You’ll stay motivated.
Part of the inherent problem in defining fitness by aesthetics is the lack of long-term sustainable motivation. Aging simply isn’t a good companion for the “bigger, faster, stronger” mantra our fitness culture is largely predicated on. On the flip side, you can be a more proficient dancer with the passing years, and you can be a better martial artist with longevity and practice on your craft. Ultimately, getting better at something provides lasting motivation.
So how should you go about moving well?
Hire a performance coach and/or take a mobility class.
Taking a mobility-focused performance session is a far cry from your standard fitness class. Instead of burpees, push-ups and biceps curls, the focus is on agility, multidirectional movement and acceleration. Each movement is broken down piece by piece until it’s perfected. There are many benefits to such training — improved performance, reduced injury and greater efficiency in movement, to name a few.
Train in mixed martial arts (MMA).
MMA is actually a combination of four sports (wrestling, boxing, jiu-jitsu and kickboxing). A few years ago, ESPN ranked the most difficult sports based on a matrix of data from speed to agility to hand-eye coordination. Three of the top six were boxing (No. 1), wrestling (No. 5) and martial arts (No. 6). While MMA is particularly challenging and dynamic, cage fighting and the rigorous training of MMA is certainly not for everyone. That said, martial arts of any sort will help you move better. Lastly, proficiency as a martial artist is also about learning to breathe correctly, which also correlates to moving more efficiently.
Get up and dance!
An interesting study in the Journal of Neurophysiology concluded that professional ballet dancers enable their nervous system to coordinate their muscles. The study also suggests that dancers have improved balance compared to those who are untrained. The report suggested that years of training actually changed how the nervous system coordinated muscles for walking and balancing motions. In a nutshell, dancing will help you move better. If dancing is not your thing, try gymnastics, yoga or, again, martial arts.
Train with high-speed resistance training (HSRT).
A study published in the journal Clinical Interventions in Aging concluded that HSRT in elderly women resulted in clear improvements in balance, strength, power, functional movements and perceptual well-being. The take-away is you don’t have to be a Mikhail Baryshnikov or Jet Li to move well. Training with traditional exercise such as medicine-ball throws, dynamic weight training and countermovement jumps will help you be a better mover, as well.
There’s certainly nothing wrong with a desire to look your best, but if health truly is your most valuable possession, how you move is more important than how you look. Moving well not only helps you stay healthy, get fit and potentially live longer, but you also typically look pretty darn fit!
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