If you are on statins, keep exercising. When you are ready to get off your medications, join the 12 Week Signature Health Program…
12 Week Signature Health Program – For those who want to maximize their current health, or who want to lose weight, get fit, and manage stress…
Lifestyle Medicine involves the use of evidence-based lifestyle therapeutic approaches in an effort to combine medicine with health coaching. Health coaching involves one on one coaching to help create and support healthy habits.
Dr. Harris has created South Florida’s first medical center with a focus on lifestyle medicine, where he serves as the medical director and its core mission is on preventing illness and disease. He has shifted his professional focus towards keeping people healthy, where he focuses on disease prevention…
CALL MD Lifestyle Center at (561) 402-6297
Does Statin-Associated Muscle Pain Affect Physical Performance?
Statins are cholesterol-lowering medications and, currently, some of the most prescribed drugs worldwide. By now, the benefits of reduced cardiovascular mortality and morbidity are well established, yet great debate remains concerning the reports of possible side effects. These include increased risk of diabetes and, most commonly, increased risk of muscle pain. Despite many attempts to explain this phenomenon of statin-associated muscle pain, no consensus presently exists on the matter. Unfortunately, discontinuation of statin treatment may be the only way to alleviate the muscle symptoms, and this clearly presents a dilemma for both patients and physicians…
A Fitness Downside to Statin Drugs?
Taking cholesterol-lowering statin drugs seemed to make exercise more difficult and less beneficial, a new study in mice suggests. Mice are not humans, obviously, but the study does raise interesting questions about whether and how statins might affect physical fitness in all of us.
In the experiment, statins were very effective in lowering cholesterol levels. But animals moved less if they were taking statins than if they were not taking the drugs. And when they did move, mice on statins developed fewer advantageous physical changes within their muscles than animals that were not given the drugs.
Nutrient of the Day! Potassium
Found in the highest amounts in beans and greens!
This mineral is also found in high amounts in squash, potatoes, avocados, tomatoes, and bananas of course.
K+ is the symbol for potassium from the periodic table of elements, taken from the work Kalium, which is from the Latin “Potash”, (which does not mean potato), but is instead derived from the Arabic al-qalyau, which means plant-ashes. K+ regulates fluid balance in the body and directly helps to control blood pressure.
Consuming enough potassium is vital for maintaining proper electrical conduction of the heart and is important for counteracting the effects of too much sodium in the diet.
My favorite source of potassium: Butternut squash. It also offers a good supply of vitamin A and is high in fiber.
The recommended daily intake of potassium is 4700mg per day, but only 2% of the U.S. population consumes this amount.
Intake of only 4,000 mg daily is associated with a decreased risk of death from heart disease by 50% One study found that participants who consumed 5,200 milligrams of potassium daily maintained an average of 3.6 more pounds of muscle than those who ingested half of this amount.
Potassium deficiency can lead to fatigue, weakness, and constipation.
Those with kidney disease should be careful about overconsuming potassium, because it may not be effectively cleared from the blood and can build up to dangerous levels
1 cup of serving of each of the following and the amount of potassium listed as mg:
1 cup: (mg)
beet greens 1,300 mg
white beans 1,200
lima beans 975
10 Foods Rich in Potassium
Potassium is an essential element that contributes to complete nutrition and balances electrolytes in the body, helping keep pH levels in check. The micronutrient also regulates hydration and works in conjunction with sodium at the cellular level to ensure each cell functions correctly. Low potassium or hypokalemia can cause headaches, migraines, dehydration, and heart palpitations. Many foods are naturally rich in potassium, making it fairly easy to consume the average recommended intake of 4700 milligrams per day…
Top 10 Potassium – Rich Foods and Potassium Benefits
Healthy Lifestyle Physician
I have noticed a trend in medicine… patients are more interested in what foods they should eat and are less inclined to take medications. This was not always the case. When I began my career in medicine, medication and invasive procedures were, and continue to be the mainstay of treatment for disease.
As an athlete growing up, nutrition and being active were integral to my daily life. When I graduated from medical school, I began my career in emergency medicine, taking care of critically ill patients and trauma patients. As I got older, I realized the importance of nutrition and being active. I knew deep down inside that these factors were keeping me healthy. I lacked the means to convey this information to my patients. How could it be that, as a medical doctor, I did not have the language to speak to my patients about how their lifestyle impacts their health? Medical schools do a great job teaching us about disease, and which type of medication or procedure are appropriate for each disease process. But what about preventing disease in the first place? Nutrition was not an important topic in medical school, although we learned about nutritional deficiencies. Exercise promotion was not emphasized. Managing stress was not covered.
We now know that the wrong diet accelerates heart disease and makes us more susceptible to cancers. Physical inactivity and sedentary behaviors promote inflammation. And chronic stress ages us by shortening our telomers, which are the protective endcaps of our DNA that promote longevity. Social isolation shortens lifespans, and abusing harmful substances is toxic to our bodies.
Combining this new field of Lifestyle Medicine with my knowledge from medical school is a natural fit for me. But more importantly, it is a better fit for my patients.
Lifestyle Medicine – MD Lifestyle Center
Call: (561) 819-2988
We emphasize nutrition, physical activity, and stress management as the primary factors responsible for achieving true health, but the evidence shows that it’s the focus on behavior and habits that are the foundations for driving lasting change. Our team of experts will individualize your program for comprehensive health to get you on your path towards making lasting changes.
What is Lifestyle Medicine?
Lifestyle Medicine involves the use of evidence-based lifestyle therapeutic approaches in an effort to combine medicine with health coaching. Health coaching involves one on one coaching to help create and support healthy habits…
MD Lifestyle Center
Do you want to lose weight, get fit or improve your overall health, all while keeping chronic illness away? Are you already leading an active, healthy lifestyle, but still falling short of reaching your goals? Have you thought about making changes, but don’t know where to start?
Lifestyle Medicine – MD Lifestyle Center
Call: (561) 819-2988
Athletes Can Thrive on Plant-Based Diets – Great Vegan Athletes – Keto Diet May Hurt Your Athletic Performance
Athletes Can Thrive on Plant-Based Diets
Some elite athletes are going vegetarian or vegan to boost recovery and performance.
Athletes who follow plant-based diets could see improvements in their heart health, performance and recovery, suggests a new review of studies published online Thursday in the journal Nutrients…
Vegan Diets for Athletes! | Better Endurance and a Healthier Heart
Many vegan athletes report that a plant based diet provides them with an edge. Now, a new study backs them up with science! Learn why vegan athletes have a shorter recovery time and how avoiding meat improves the heart by increasing blood flow and reducing inflammation…
These 19 elite athletes are vegan — here’s what made them switch their diet
A recent study even showed that a plant-based vegan diet could help people with type 2 diabetes manage weight and blood sugar levels.
However, one thing that many people worry about when going vegan is getting enough protein.
Surprisingly, many top athletes — including world champions, martial artists, and an Olympic weightlifter — don’t seem even slightly worried about getting enough protein from their vegan diets…
Great Vegan Athletes: World Class Vegan Athletes
Twenty Three athletes who set World Records or became World Champions…
Here’s Why the Keto Diet May Hurt Your Athletic Performance
Low-carbohydrate, high-fat diets may help endurance athletes perform better, but team and sprint athletes may see a drop in their performance…
MD Lifestyle Center
Do you want to lose weight, get fit or improve your overall health, all while keeping chronic illness away? Are you already leading an active, healthy lifestyle, but still falling short of reaching your goals? Have you thought about making changes, but don’t know where to start?
Visit: MD Lifestyle Center
Nerve Injuries in Athletes
If you know me, you know I’m a big Lakers fan! I was absolutely excited when the Lakers traded for Steve Nash from the Phoenix Suns two years ago. Steve Nash has been one of the best point guards of our time. However, last year Steve had a freak injury that fractured his fibula and caused nerve damage in his leg as well. It took him out of a large chunk of games last year to recover.
I will be the first to say that I am not his Physical Therapist, nor do I even know the extent of his injury. In this article, he does state that the team’s Physical Therapist is doing some great work with him. So I hope the best for his recovery.
I cited this article to talk about nerves and how nerve injuries, whether it be due to fractures like Steve Nash’s or nerve injuries from herniated discs in the back or neck, do not heal as simple ankle sprains or muscle strains do. Nerve injuries require a much more comprehensive rehabilitation plan…
Ulnar Nerve Flossing Exercises – Amazing Results – Kinetic Health
If you have a ulnar nerve entrapment syndrome use the exercises in this video to floss, mobilize, and release this nerve from its surrounding tissues.
The “Burner”: A Common Nerve Injury in Contact Sports
A “burner” is a common nerve injury resulting from trauma to the neck and shoulder, usually during sports participation. The injury is most often caused by traction or compression of the upper trunk of the brachial plexus or the fifth or sixth cervical nerve roots. Burners are typically transient, but they can cause prolonged weakness resulting in time loss from athletic participation…
Peripheral Nerve Injuries
Peripheral nerve injuries include a variety of conditions in which one or more peripheral nerves are damaged, leading to neurological deficits distal to the level of the lesion. Possible causes include systemic diseases (e.g., diabetes, autoimmune disease) and localized damage (e.g., trauma, compression, tumors).
Peripheral nerve injuries may occur as isolated neurological conditions or, more commonly, in association with soft tissue, vascular, and/or skeletal damage. Patients with peripheral nerve injury may present with sensory deficits, loss of motor function, or a combination of both. Diagnosis is based on clinical evaluation, imaging techniques (x-ray, CT/MRI), and electrodiagnostic examination (e.g., nerve conduction study, EMG). Observation and conservative treatment (e.g., activity modification, splinting, electrical stimulation) are indicated in most closed injuries, which have a high rate of spontaneous recovery.
Patients with open injuries or long disease courses may require surgical treatment. Recovery from peripheral nerve injury is often incomplete and patients may experience chronic pain…
What Is a Neuromuscular Massage?
When a muscle is strained from injury or overuse, toxins are released into soft tissue causing swelling, soreness, and decreased circulation.
This may cause compression of the nerve endings resulting in painful spasms. Over time, scar tissue develops increasing pain and decreasing muscle strength and flexibility…
READ MORE: What is Neuromuscular Massage Therapy?
3 Simple Nerve Flossing Exercises to Help Resolve Arm Pain
Nerves are dynamic structures that need the ability to glide and stretch. (2) Edema and fibrosis can impair this normal nerve movement and often translate into neurogenic complaints. “Nerve flossing” aims to restore normal neurodynamics and may help to resolve the associated symptoms. Check out the following video demonstration of three simple nerve flossing exercises to help you manage upper extremity complaints…
Oldest Athletes Still Competing At The Top – Aging Body, A Guide for Athletes – Sports Nutrition: Tips for Older Athletes
The Oldest Athletes Still Competing At The Top
Maybe it’s modern medicine, maybe it’s greater access to information, or maybe they’re just ridiculously talented. Some sports are being bossed by particular athletes for much longer than usual, but why?
Take tennis for example. In 1992, the average age of the top 10 men’s players was 23.2 years. In 2002 it was 24.5 and in 2015 it was 29.7. Incredibly, the first Grand Slam of 2017, the Australian Open, was won by two 35 year-olds – Roger Federer and Serena Williams.
It is the new “Moneyball” calculus in sports: Who will defy time? And for how long? Take a look some of the oldest athletes in sport still competing at the very top level today…
A 12 Week Workout Routine For Older Athletes
This program is designed for older adults with prior training experience who seek a new option for general improvements in fitness and strength.
The Aging Body — A Guide for Athletes (And Everyone Else!)
Specifically designed for people over 40 and senior athletes, musculoskeletal specialist and sports medicine doctor Naomi L. Albertson, M.D. details the effects of aging on the body, highlighting the changes to cells, bones, muscles, and joints—with tips for minimizing those effects, improving athletic performance, and staying strong and active with age…
Can You Regain Muscle Mass After Age 50?
It may feel inevitable to gain weight and stop working out as you age. This could be due to hormone shifts, fatigue, or injury. But the truth is, your muscles have a mantra: “use it or lose it.”
That’s why strength training, particularly for older adults, is so crucial for health. Strength exercises have the power to boost bone density, burn calories, enhance memory, and even prevent conditions like osteoporosis…
Senior Tennis Workouts And Fitness Lessons
Being 44 years old myself, I have had to realise things need to change. Those things are my attitude towards training, my recovery techniques and ultimately what, when and how I do actually train.
As we age, changes naturally occur in our bodies – it’s an unfortunate reality that we can’t stay young and in our prime forever. But with careful management, senior tennis players can nevertheless, ensure that they are physically peaking for their age and level of ability…
Mastering Sports Nutrition: Tips for Older Athletes
One hundred years ago, life expectancy was 42 years. Today, most of us will live twice as long.
With age, we gain not only wrinkles and gray hair, but also wisdom, an appreciation for our mortality and the desire to protect our good health.
If you are a master’s athlete, you also have the desire to remain competitive. You may wonder if you have significantly different sports nutrition needs from younger athletes…
Athletes May Benefit Using Olive Leaf Extract For Increase in Sports Performance
The consumption of olive leaves has been reported many times by patients but also by healthy individuals to impart greater vigor. This higher vigor can potentially increase performance in work or sports.
There have, also, been many cases reported of rapid recovery from chronic fatigue with frequent and regular consumption of olive leaves. In short, they are an important tool for the modern, burdened by stress man in his need for wellness and longevity…
What Causes Aging?
The root causes of aging begin at the molecular and cellular level. Pioneering scientist Leonard Guarente explains how aging works, why it leads to a decline in health, and what can be done about it.
Something similar happens as humans age. Subtle shifts beneath the surface, inside and among our cells, cause a chain of degradation that manifests in various forms: less energy throughout the day, fine lines around the eyes, poor vision, graying hair, aches and pains, and ultimately the chronic diseases associated with aging. ..
An Athlete’s Guide to Everyday Nutrient Timing
When you eat is as important as what you eat when it comes to athletic performance. The tips below can guide you to the optimum times you need to eat and drink to perform your best, along with sample snacks and meals…
Varied Bedtimes Tied to Obesity, Diabetes, High Blood Pressure
People who don’t consistently get the same amount of sleep or go to bed at the same time each night may be more likely to develop health problems like obesity, high blood pressure, high cholesterol and diabetes, a recent study suggests…
Exercise At This Time Of Day For Effective Weight Loss, Study Suggests
The time of day an individual chooses to exercise and the level of physical activity play an important role in weight loss, a study suggests. In other words, exercise level and consistency determine the effectiveness of a workout…
At the end of the study, the academics found that those who exercised in the morning experienced significant weight loss. They also found a link between different levels of physical activity and consistent exercise…
Why Roger Federer Sleeps Twelve Hours a Day
For elite athletes, sleep is the greatest performance enhancing drug of all. In this short video, neuroscientist Professor Matthew Walker, author of the international bestseller Why We Sleep, explains the science behind Roger Federer, LeBron James and Usain Bolt’s enhanced sleep regimes…
Improving Athletic Skill Is All About Timing – Sports Science For High Performance Athletes
Timing is everything, especially in sports. Swinging a golf club, hitting a baseball, or even kicking a soccer ball all involve our brain’s ability to integrate space and time. Coordinating the perfect sequence of muscles and limbs, not to mention other objects like clubs and bats, while the body itself is in motion requires a well-trained combination of vision, motor skill and an internal clock that synchronizes the entire process. For music students learning to match their finger movements with the beat of the song, a metronome is a critical training tool. Now, some creative sports trainers are using the metronome concept to improve the neuromuscular connection of athletes…
Timing is Everything: Why the Duration and Order of Your Exercise Matters
Learning the scientific basis of exercise metabolism can help the athlete become fit the smart way instead of the hard way. The order and duration of your exercises are important variables in influencing macromolecular metabolism. Simply put, working out for half an hour four times per week is not the same as working out for one hour twice a week, even though they add up to two hours total…
Evening Vs. Morning Aerobic Training – Which Is Better for Hypertension Treatment? Athletes and High Blood Pressure
Active Voice: Evening Vs. Morning Aerobic Training – Which Is Better for Hypertension Treatment?
High or elevated blood pressure (hypertension) affects one billion people worldwide and is one of the most important risk factors for development of cardiovascular disease. Current clinical guidelines highlight the use of aerobic training as a useful intervention, either alone or in combination with antihypertensive medication and other lifestyle changes to treat hypertension. However, benefits of exercise training, such as its ability to reduce blood pressure, appear to vary across studies and across individuals. Thus, an important research focus is to discover ways to potentiate exercise’s hypotensive effect…
Do Athletes Have Higher or Lower Blood Pressure?
Training doesn’t grant you immunity from hypertension.
A new review article in the British Journal of Sports Medicine, from researchers in Norway, looks at the question of blood pressure in athletes by pooling the results of 51 previous studies. It’s well known that regular exercise lowers blood pressure in the general population (the figure quoted in the paper is that it lowers blood pressure by 4-9 mmHg)–but does the same hold true for athletes training intensely?
How To Reduce High Blood Pressure Naturally | How To Prevent High Blood Pressure Naturally
A blood pressure reading between 120/80mmHg and 140/90mmHg could mean you’re at risk of developing high blood pressure if you don’t take steps to keep your blood pressure under control.
HOW TO PREVENT HIGH BLOOD PRESSURE:
High blood pressure can often be prevented or reduced by eating healthily, maintaining a healthy weight, taking regular exercise, drinking alcohol in moderation and not smoking.
SALT & DIET:
Cut down on the amount of salt in your food and eat plenty of fruit and vegetables. The NHS Eatwell Guide highlights the different types of food that make up our diet, and shows the proportions we should eat them in to have a well-balanced and healthy diet…
Athletes and High Blood Pressure
Benefits of Exercise
Randomized clinical trials have shown that physical activity is associated with a decrease in the blood pressure for all patient groups: those who have a normal blood pressure at the outset, those with high normal blood pressure or “pre-hypertension,” and those with high blood pressure…
New Evidence for Ice and Cryotherapy in Sport
Cryotherapy is one of my favorite topics in sports science and sports medicine, and I’ve monitored updates in the scientific research for a long time. After reading nearly 400 studies on thermotherapy and examining all of the variables, I’ve found using ice is still an enigma. Some new research, as well as some old conflicting research, still leaves the community with more questions about its value for sport.
It’s now in favor to abandon a lot of the old treatments, but before we scoff at using therapeutic cold, let’s scrutinize the research more. If you think ice baths are old news and cryosaunas are a waste of time, guess again. New perspectives about how the body recovers from injury and training reopen the door to cryotherapy…
CAN WHOLE BODY CRYOTHERAPY IMPROVE ATHLETIC PERFORMANCE?
It is becoming increasingly popular among athletes, but can whole body cryotherapy improve sports performance? Co-founder of Quantum Cryotherapy Adela Thornton-Wood reviews the latest scientific research.
There is a growing body of evidence to support cryotherapy as an effective tool for anyone who plays sports: from professional athletes competing at a national and international level to those who simply exercise for fun and to keep fit.
The evidence out there at the moment is mainly on the benefits of whole body cryotherapy on recovery time and reducing inflammation…
Mark Wahlberg and Floyd Mayweather Are Big Fans of Cryotherapy — But Is It Legit?
It sounds like it’s straight out of Austin Powers, but athletes are turning to cryotherapy to soothe their sore muscles — even though some say it’s dangerous.
“The cryotherapy session we did is an element of my training camp to help me recover between one training session and another in the same day,” Bivol, 27, told Men’s Health via his manager and translator. “It helped me a lot. I’ve only tried it a couple of times, but I plan to use it when I feel that my body is a little overwhelmed.”
With so many athletes singing the praises of cryotherapy, we at Men’s Health wanted to know: does it actually work? And if so, is it safe? We spoke to some industry leaders to get some answers…
4 Reasons SO Many Professional Athletes use Cryotherapy
Cryotherapy Greatly Reduces Swelling, and releases Numerous Hormones & Proteins that Speed Up Recovery.
2. MENTAL HEALTH
3-5x’s the Normal Amount of the Memory Repairing Hormone Norepinephrine is released during each Cryotherapy Session
3. MORE ENERGY
Your Body can produce up to 38% more Mitochondria in 10-20 Sessions of Cryotherapy, giving you more readily usable Energy
4. CUTTING WEIGHT
Your Body Burns 500-800 Calories While in the Cryochamber, and an increase in Brown fat also aids resting Caloric Burn Helping you stay fit for competitions
Avoid These Toxic Fruits and Vegetables
Each year EWG ranks produce for pesticide residue and presents consumers with both the safest and most toxic choices – here’s the latest list.
Is there anything more innocent than a plump red strawberry picked straight from the ground, still warm from the sun?
Gut Bacteria and Mental Health – What Really Causes Addiction?
Mental disorders and neurological diseases are becoming a rapidly increasing medical burden. Although extensive studies have been conducted, the progress in developing effective therapies for these diseases has still been slow. The current dilemma reminds us that the human being is a superorganism…
Delray Medical Center Classes & Events
Can the Right Foods Keep Us Healthy? – Dr. Hillel Harris
Wednesday, May 22 2019 at 10:00AM at The Duncan Conference Center
Join Dr. Hillel Harris for a discussion about how the right foods can help keep us healthy… Sign Up!
The best treatment for illness is prevention.
Taking steps toward a healthy diet, exercise, adequate sleep, and other lifestyle modifications can ward off health problems before they become serious enough for major medical care. We encourage healthy living in our communities through a number of educational programs and screenings. View our class..
Six Great (Legal) Performance Enhancers for Sports or Fitness
Sorting Out the Hype
With all the marketing claims out there, promises that you’ll lose weight, gain huge muscles, and tear up all competition, it’s difficult to sort out what’s real. I always come back to the same conclusion: A well-balanced diet that is centered around lean proteins, whole grains (NOT white flour), and lots of fruits, vegetables, and nuts, is the best way to boost your performance. Sleep and proper hydration are also essential (but that’s a separate article).
That said, there are some tricks and shortcuts – and believe me, I take advantage of these! What follows is a list of supplements that I truly feel make you leaner, enhance performance, and make working out easier. Based on word of mouth between athletes, it seems that many professional endurance athletes agree…
7 BEST Supplements for Athletes! (Per Sport)
The best supplements for sports competitors. Find out which ones might serve your performance best!
Dietary Supplements for Exercise and Athletic Performance
This fact sheet provides an overview of selected ingredients in dietary supplements designed or claimed to enhance exercise and athletic performance. Manufacturers and sellers promote these products, sometimes referred to as “ergogenic aids,” by claiming that they improve strength or endurance, increase exercise efficiency, achieve a performance goal more quickly, and increase tolerance for more intense training. These effects are the main focus of this fact sheet. Some people also use ergogenic aids to prepare the body for exercise, reduce the chance of injury during training, and enhance recovery from exercise…
A Life Changing Product
ASEA REDOX Cell Signaling Supplement addresses cellular breakdown, starting at the genetic level. This supplement is created using a groundbreaking, patented process that reorganizes molecules of natural salt and purified water into redox signaling molecules and has been scientifically tested and shown to signal the activation of genetic pathways…
25 Top Sports Supplements
Boost athletic performance with these sports nutrition supplements.
People are continually searching for supplements to help them build muscle, boost energy and lose weight. The following is an overview of 25 popular sports supplements…
An Overview of Sports Nutrition
Sports nutrition is a topic of constant change and has grown as a dynamic field of clinical study. Research continues to advise improved nutritional guidelines and support for both active adults and competitive athletes. Science recognizes sports nutrition and energy intake as the “cornerstone of the athlete’s diet.”
What Is Sports Nutrition?
Sports nutrition is the foundation of athletic success. It is a well-designed nutrition plan that allows active adults and athletes to perform at their best. It supplies the right food type, energy, nutrients, and fluids to keep the body well hydrated and functioning at peak levels…
The Doctor Of The Future: Prescribing Lifestyle As Medicine
Lessons from Healthcare including the ‘pill for every ill’ & possibilities for healthcare in the future, learning from adversity & overcoming burnout & the importance of self care…
READ MORE: LIFESTYLE MEDICINE
Eat Your Veggies: Study Finds Poor Diets Linked to One in Five Deaths
In one of the largest surveys of data on global dietary habits and longevity, researchers found that consuming vegetables, fruit, fish and whole grains was strongly associated with a longer life — and that people who skimped on such healthy foods were more likely to die before their time…
Is There a Lack of Support for Whole-Food, Plant-Based Diets in the Medical Community?
Since the early 2000s, plant-based nutrition has increased in popularity in the general population. Kaiser Permanente significantly contributes to this development by promoting plant-based diets and by continuously incorporating plant-based nutrition on the front lines with their dietary recommendations. Despite a continuously growing body of evidence and the meticulous work of renowned experts in this field worldwide, the latest findings in this area have not found their way into US national dietetic guidelines…
Healthy food prescriptions could save billions in healthcare costs
A new study shows subsidized fruits and vegetables could also prevent millions of cases of cardiovascular disease.
Every day, doctors write prescriptions for medications that will treat various ailments in their patients. Those prescriptions, though, come once the patient is already sick. In an effort to stop disease before it starts, some researchers are pushing for policies and programs that would let doctors prescribe healthy foods and insurers to cover them—actively helping patients shift to a health-promoting diet…
The art of lifestyle medicine
It seems to be widely assumed that our adult lives are governed by the depressing fact that physical degeneration inevitably kicks in somewhere around our early 30’s, and then inexorably continues until our demise somewhere later in life. So you might be pleasantly surprised to discover that reality is very different…
Exercise Can be Considered Medicine
Exercise vs. Drugs to Treat High Blood Pressure and Reduce Fat
Exercise can lower blood pressure and reduce visceral body fat at least as effectively as many common prescription drugs, two new reviews report.
Exercise can lower blood pressure and reduce visceral body fat at least as effectively as many common prescription drugs, according to two important new reviews of relevant research about the effects of exercise on maladies…
READ MORE: EXERCISE CAN BE CONSIDERED MEDICINE
Strength Training Found to Lower Heart Disease and Diabetes Risk, Whether or Not You Do Cardio
Less than one hour a week of resistance exercise can make a big impact, research shows.
Guideline after guideline says we should be clocking regular aerobic exercise to help lower the likelihood of developing heart disease and type 2 diabetes. That’s including guidelines from the American Heart Association and from the American Diabetes Association. Two new studies stress that strength training also plays a vital role in cutting these risks and a little may go a long way in improving one’s health.
Research published in the March issue of Medicine & Science in Sports & Exercise found that individuals who did any amount of strength training on a weekly basis had a 40 to 70 percent reduced risk of developing heart attack, stroke, or death related to heart disease compared with individuals who did no strength training (independent of how much aerobic exercise people did)…
Top 5 Exercises That Increase Athletic Performance
In this video we asked Strength and Conditioning Coach Loren Landow what he felt were the top 5 exercises to increase athletic performance…
Strength and Resistance Training Exercise
Strength and resistance training exercise is one of the four types of exercise along with endurance, balance and flexibility. Ideally, all four types of exercise would be included in a healthy workout routine and AHA provides easy to follow guidelines for endurance and strength-training in its Recommendations for Physical Activity in Adults.
They don’t all need to be done every day, but variety helps keep the body fit and healthy, and makes exercise interesting. You can do a variety of exercises to keep the body fit and healthy and to keep your physical activity routine exciting…
Athletes, you’re doing weight training all wrong
To become stronger and develop more muscle, you must lift heavier weights over relatively few repetitions. At least, that has been the received wisdom among professional athletes. However, a new body of evidence suggests that it may be wrong.
Researchers at McMaster University in Canada found that the weight of your weights doesn’t matter, as long as you continue lifting to the point of exhaustion…
Holistic Sports Nutrition for Superior Health and Athletic Performance
Athletes have been known to go to extreme lengths to be number one in their sport. In an ever-competitive world, some are even willing to take dangerous performance-enhancing drugs and supplements, or undergo extreme medical procedures to come out on top—examples include blood doping in professional cycling and steroid use in weightlifting.
But true athleticism happens when the body, mind, and spirit are nourished and free of harmful chemicals. Holistic sports nutrition helps athletes achieve optimal strength, performance, and endurance—naturally…
Redox for Athletes – Cell Signaling Molecules
Elite athletes report increased endurance and quicker recovery when using ASEA Redox Supplement. In every kind of cell, ASEA Redox Supplement enhances overall health, which means added support where the body needs it most.
Redox signaling (also called cell signaling) is vital to strengthening the genetic signal that keeps our cells talking. ASEA’s breakthrough redox signaling technology provides critical connection and communication between cells to ensure optimal renewal and revitalization, supporting the development of new, healthy cells in the body…
What Every Athlete Should Know About Carbs and Performance
When it comes to fueling your body for your sport, the right carbs can be an ideal energizer. See how to use them to power your toughest workouts.
The Top 7 Things Athletes Need To Know About Optimizing Performance
4 Ways to Optimize Athletic Performance
On a daily basis, we grow smarter and more thoughtful in how we coexist within our bodies. A simple oral vitamin or topical cream to improve our well-being are no longer best practices. There is more. Much more. The focus has shifted: how can we best utilize and support our complex body systems to best optimize our physical performance? This is especially relevant for athletes: they rely on speedy recovery and maintenance for their resilient body mechanisms. Below you will find several ways to positively support natural functions and regeneration for your body, all of which aid in healing, recovery, and increased vitamin absorption…
People Who Play This Sport Live Longest
The answer: tennis. People who regularly play tennis have the longest life expectancy compared with people who do other activities, such as jogging, swimming, or bicycling. In fact, tennis players live an average 9.7 years longer than people who do no exercise, according to researchers of the Copenhagen City Heart Study.
Top 10 Healthiest Sports
Competition inspires us to strive for excellence and train our bodies and minds to outperform our peers. But not all sports are created equal… Now we have found the top 10 healthiest sports. The sports on this list have a low risk for causing serious injury and a high payoff in physical and mental health.
We first researched all the available data on many different sports and narrowed it down to 50, 20 and finally 10. We used a combination of internet, library, industry literature and Samir Becic knowledge as one of the leading health and fitness experts in U.S…
Why Squash Is Called the Healthiest Sport
If you’ve never tried the sport of squash, you’re about to get a wake-up call. Watch female squash champion Amanda Sobhy explain why squash is such a tough sport.
What Is The Best Sport For You? Try This Healthy Sport Index
There is no shortage of guidebooks and apps that provide not-so-useful information to help you make not-so-important decisions. An example is an app called “Is It Dark Outside” that tells you, you guessed it, whether or not it is dark outside. But at the same time there still is a shortage of guidance for some of the biggest decisions that you may make in your life.
One example has been the decision of what sports to play as a kid. If you think that this is a not big decision, I beg to differ. Whether you choose to play sports, and the sports that you play can dramatically affect the course of the rest of your life, including even potentially how long you live. Yet, there has long been a shortage of proper guidance for making this decision, that is, until now…
5 Ways to Test Your Body Composition
If you want to run faster, bike longer or see some of that hard-earned muscle show through, you need to understand body composition. Learning about your body composition is key to your optimal performance and appearance because it can help you strategize an exercise plan in terms of your need to lose fat, build muscle or both.
Body composition testing determines how much of your body is and isn’t fat. The non-fat part of your body is called lean tissue, which includes your muscle, water, bone and organs. Lean tissue is known as metabolically active tissue, the tissue that burns calories all day…
Calculators and Nutrient Analysis Tools
The links in this category include; online tools for nutrient analysis of ingredients, foods and meals, dietary intake tracking, physical activity assessment, and analysis of food items’ compliance with school food standards…
What Is Blood Analysis In Sport?
Blood testing is one of the most important ways to improve performance, facilitate recovery, and monitor training. It’s a gold standard that validates, integrates, and calibrates other systems in sports training. Blood offers the ultimate data set, and testing quarterly can change your program. It’s one of my top three metrics for athletic development…
Types of Exercise
Exercise falls into 5 main categories:
1. Aerobic. Aerobic exercise is the kind that makes you breathe harder and builds your fitness up…
2. Strength building…
3. Balance Training…
6. Moderate intensity exercise…
7. Vigorous exercise…
Sports Injuries and the Aging Athlete
Age and Sports Injuries
Another important issue for older athletes is that of injury. Statistically, older athletes are much more likely to injure themselves than younger athletes who are doing the same sport. On the positive side, however, it has been found that even accounting for their increased likelihood of injury, older runners tend to be physically better off than the average person of their age.5
As with all athletes, a careful warm-up period with stretching exercises is key to reducing the chance of injury. Below we will discuss some general musculoskeletal problems faced by the older athlete and then examine the kinds of specific injuries that are common in older people who engage in running, swimming, cycling, climbing and golf…
What Happens To The Aging Body—A Guide for Athletes (And Everyone Else!)
Specifically designed for older adults and senior athletes, musculoskeletal specialist and sports medicine doctor Naomi L. Albertson, M.D. details the effects of aging on the body, highlighting the changes to cells, bones, muscles, and joints—with tips for minimizing those effects, improving performance for athletes, and staying strong and active with age…
NEW RESEARCH SHOWS: MUSCLE LOSS IS NOT INEVITABLE
Aging Well Through Exercise
Is physical frailty inevitable as we grow older? That question preoccupies scientists and the middle-aged, particularly when they become the same people. Until recently, the evidence was disheartening. A large number of studies in the past few years showed that after age 40, people typically lose 8 percent or more of their muscle mass each decade, a process that accelerates significantly after age 70. Less muscle mass generally means less strength, mobility and among the elderly, independence. It also has been linked with premature mortality.
“We think these are very encouraging results,” said Dr. Vonda Wright, an orthopedic surgeon and founder of the Performance and Research Initiative for Masters Athletes at the University of Pittsburgh Medical Center, who oversaw the study. “They suggest strongly that people don’t have to lose muscle mass and function as they grow older. The changes that we’ve assumed were due to aging and therefore were unstoppable seem actually to be caused by inactivity. And that can be changed.”
“What we can say with certainty is that any activity is better than none,” Dr. Wright says, “and more is probably better than less. But the bigger message is that it looks as if how we age can be under our control. Through exercise, you can preserve muscle mass and strength and avoid the decline from vitality to frailty.”
Age-Related Muscle Loss Happens Sooner Than You Think. Here’s How to Stop It
Age-related muscle loss, known as sarcopenia, happens as you get older — and it starts much earlier than you think. After the sprite age of 30, you lose as much as 3-8% of your muscle mass with each passing decade, and the decline worsens after age 60. Sarcopenia doesn’t just affect your athletic performance or how you look in a swimsuit. It also impacts your longevity. Sarcopenia, the major cause of frailty as you age, leads to falls and broken hips, and even prevents you from fully recovering after those tumbles. In other words, it leaves you enfeebled as a senior, when you should be enjoying those golden years.