Study: Cleaner Air Adds to US Life Span

Study: Cleaner Air Adds to US Life Span
By AP/ALICIA CHANG Thursday, Jan. 22, 2009

(LOS ANGELES) — Cleaner air over the past two decades has added nearly five months to average life expectancy in the United States, according to a federally funded study. Researchers said it is the first study to show that reducing air pollution translates into longer lives.

Between 1978 and 2001, Americans' average life span increased almost three years to 77, and as much as 4.8 months of that can be attributed to cleaner air, researchers from Brigham Young University and Harvard School of Public Health reported in Thursday's New England Journal of Medicine. (Read the story on California's Christmas List: Clean Air.)
Some experts not connected with the study called the gain dramatic.
"It shows that our efforts as a country to control air pollution have been well worth the expense," said Dr. Joel Kaufman, a University of Washington expert on environmental health.
Scientists have long known that the grit in polluted air, or particulates, can lodge deep in the lungs and raise the risk of lung disease, heart attacks and strokes. The grit — made of dust, soot and various chemicals — comes from factories, power plants and diesel-powered vehicles.
In 1970, Congress passed a revised Clean Air Act that gave the Environmental Protection Agency the power to set and enforce national standards to protect people from particulate matter, carbon monoxide and other pollutants.
The law is widely credited with improving the nation's air quality through such things as catalytic converters on cars and scrubbers at new factories.
For the study, scientists used government data to track particulate pollution levels over two decades in 51 U.S. cities. They compared these changes to life expectancies calculated from death records and census data. They adjusted the results to take into account other things that might affect life expectancy, such as smoking habits, income, education and migration.
On average, particulate matter levels fell from 21 micrograms per cubic meter of air to 14 micrograms per cubic meter in the cities studied. At the same time, Americans lived an average 2.72 years longer.
"We saw that communities that had larger reductions in air pollution on average had larger increases in life expectancies," said the study's lead author, C. Arden Pope III, a Brigham Young epidemiologist.
Pittsburgh and Buffalo, N.Y., which made the most progress cleaning up their air, saw life spans increase by about 10 months. Los Angeles, Indianapolis and St. Louis were among the cities that saw gains in life expectancy of around five months.
The study was partly funded by the Centers for Disease Control and Prevention and EPA.
"This finding provides direct confirmation of the population health benefits of mitigating air pollution," Daniel Krewski, who does pollution research at the University of Ottawa in Canada, wrote in an accompanying editorial.
In a statement, the EPA said such studies provide critical information that can help the agency set standards on particulates. EPA data show that average particulate levels nationally have fallen 11 percent since 2000.
Last year, government researchers reported that U.S. life expectancy has surpassed 78 years for the first time. They attributed the increase to falling mortality rates for nine of the 15 leading causes of death, including heart disease, cancer, accidents and diabetes.

Protein: the Secret for EAting Less

Protein: the Secret for EAting Less

By now, most people know that eating more fiber is a great way to stay full all day long and keep hunger pangs to a minimum. But did you know that consuming enough protein will keep you away from the candy jar as well? Because fat is the slowest nutrient to leave the stomach, researchers used to assume that eating enough of it was the key to feeling full. However, French fries and donuts, which are high in fats but also high in processed carbs and sugar, don’t do a thing to satiate you. In fact, they’ll do the opposite, taking you on an energy high and bringing you in for a crash landing, leaving you fatigued and famished. By contrast, the protein found in foods like turkey, eggs and nuts will satisfy your hunger, render you less likely to snack later on, and won’t leave you ravenous like common junk foods do. Eat lean protein with every meal and snack and you’ll have a better chance of staying full until it’s mealtime again. Here’s the proof that protein fills you up: Women can down a family-sized bag of potato chips or crackers because simple carbs of this kind don’t do anything to appease hunger. But have you ever heard of someone bingeing on a whole steak, a dozen eggs or a family-sized package of nuts? We didn’t think so. In addition to controlling your cravings, protein is essential for building bone, muscle and skin. It also keeps your hair shiny and strong. Just don’t fall for the myth that consuming massive amounts of protein will automatically lead to fat loss. Keeping your diet balanced is the key to getting the body you want, preserving your health and looking your best.

Eat less to fend off weight gain in middle age

Eat less to fend off weight gain in middle age

SOURCE: American Journal of Health Promotion, January 2009
Published January 14, 2009
NEW YORK (Reuters Health) - As people age, trying to eat less becomes more important to fend off middle-age weight gain, a new study hints.
Women generally need to increasingly restrain their eating habits over time or they will tend to gain weight, and this applies to exercisers and non-exercisers, researchers from Brigham Young University in Provo, Utah, found.
After looking back at the eating and physical activity habits of 192 middle-aged women over 3 years, "on average, the only women not at risk of weight gain were those that increased their restrained eating," Dr. Larry A. Tucker told Reuters Health.
Compared with women who became more restrained in their eating over time, those that did not were 69 percent more apt to gain more than 1 kilogram (2.2 pounds), and 138 percent more likely to gain 3 kilograms (6.6 pounds), Tucker and co-investigator Laura Bates found.
Contrary to previous research implying that restrained eating -- the conscious restriction of dietary intake for weight control -- may lead to binge eating and possible weight gain, these findings suggest increasing self-control with food may be a logical way to prevent weight gain over time, Tucker and Bates report in the American Journal of Health Promotion.
At both the start of the study and 3 years later, the researchers obtained body weight and body fat measurements, as well as 7-day dietary intake and physical activity logs from 192 women. The women were 40 years old on average at the start of the study.
Women who did not increase their restrained eating practices were, "at substantial risk for weight gain," Tucker said.
This group also had 49 percent increased likelihood of a 1 percent increase in body fat over 3 years. Factors including age, weight, eating habits, calorie intake, and physical activity levels at the start of the study, did not significantly alter the risk for weight gain or body fat increases; nor did physical activity over the study period.
The goal of restrained eating, Tucker said, is to be satisfied, rather than stuffed, and to do so with the right foods such as non-starchy vegetables, fruits, whole grains, and vegetable proteins such as legumes, while avoiding cookies, high-fat foods, burgers, and pizza.
This study highlights how the average women, with no prescribed intervention, will gain body weight and fat over time. Therefore, Tucker and Bates call for improved interventions for helping women develop better eating habits while restricting their calorie intake.

New study supports statin's anti-dementia effects

New study supports statin's anti-dementia effects

SOURCE: Journal of Neurology, Neurosurgery and Psychiatry, January 2009.
Published January 08, 2009

NEW YORK (Reuters Health) - In the largest cohort study to date, treatment with a cholesterol-lowering statin drug was found to reduce new cases of Alzheimer's disease, regardless of the specific type of statin used or a person's genetic risk for the disease.
Numerous studies have looked at the relationship between statin use and the development of Alzheimer's disease, with conflicting results. One explanation for the inconsistencies is that only the fat soluble or "lipophilic" statins, which could get into the brain more easily than water soluble or "hydrophilic" statins, were included in the studies.
To explore these issues, Dr. M. M. B. Breteler and colleagues at the Erasmus Medical Centre in Rotterdam, the Netherlands, analyzed data from the prospective, population-based Rotterdam Study. The analysis included 6992 subjects, 55 years old or older, who were free of dementia when examined between 1990 and 1993.
During follow-up until 2005 (an average of 9.2 years), 582 subjects were diagnosed with Alzheimer's. After controlling for social, demographic and clinical factors that might raise a person's risk of getting the disease, statin users had a significant 43 percent reduced risk of Alzheimer's disease compared with those who never used statins.
The protective effect was similar for fat soluble and water soluble statins. Examples of fat soluble statins are atorvastatin (Lipitor), simvastatin (Zocor), lovastatin (Mevacor), or fluvastatin (Lescol). An example of a water soluble statin is pravastatin (Pravachol).
The protective effect of statin use against Alzheimer's disease was also similar for persons with and without the major gene mutation associated with an increased risk of Alzheimer's disease (i.e., the apolipoprotein E-epsilon-4 allele).
On the other hand, the use of other cholesterol-lowering drugs such as fibrates or nicotinic acid failed to exhibit similar benefit, Breteler's team reports.
The findings appear in this month's issue of the Journal of Neurology, Neurosurgery and Psychiatry.
In a commentary published with the study, Dr. Larry Sparks at the Sun Health Research Institute in Sun City, Arizona, states: "All in all, it is clear that somewhere between normal cognitive performance and profound dementia of Alzheimer's disease, statin therapy exerts a beneficial effect."
He points out that nearly 20 previous studies have assessed the effect of statin use on later risk of Alzheimer's disease in older people, and the majority found substantial benefit.
Sparks concludes that "it is our task to identify at what point in time statin therapy might be of the greatest benefit in order to effectively target which patients to treat with cholesterol-lowering statins."

reduction of blood sugar to the brain could trigger some forms of Alzheimer's disease

reduction of blood sugar to the brain could trigger some forms of Alzheimer's disease

LONDON (Reuters) - A slow, chronic reduction of blood sugar to the brain could trigger some forms of Alzheimer's disease, U.S. researchers said on Wednesday.
The study of human and mice brains suggests a reduction of blood flow deprives energy to the brain, setting off a process that ultimately produces the sticky clumps of protein researchers believe is a cause of the disease, they said.
The finding could lead to strategies such as exercise, reducing cholesterol and managing blood pressure to keep Alzheimer's at bay, Robert Vassar and colleagues at Northwestern University's Feinberg School of Medicine in Chicago reported.
"This finding is significant because it suggests that improving blood flow to the brain might be an effective therapeutic approach to prevent or treat Alzheimer's," Vassar, who led the study, said in a statement.
"If people start early enough, maybe they can dodge the bullet."
Alzheimer's disease is incurable and is the most common form of dementia among older people. It affects the regions of the brain involving thought, memory and language.
While the most advanced drugs have focused on removing clumps of beta amyloid protein that forms plaques in the brain, researchers also are looking at therapies to address the toxic tangles caused by an abnormal build-up of the protein tau.
Vassar and colleagues analyzed human and mice brains to discover that a protein called elF2alpha is altered when the brain does not get enough energy. This boosts production of an enzyme that in turn flips a switch to produce the sticky protein clumps.
The finding published in the journal Neuron could lead to drugs designed to block the elF2alpha production that begins the formation of the protein clumps, also known as amyloid plaques, Vassar added.
"What we are talking about is a slow, insidious process over many years," he said. "It's so mild (people) don't even notice it, but it has an effect over time because it's producing a chronic reduction in the blood flow."

Do it first thing in the morning

Do it first thing in the morning

Not sure when is the best time to work out? Here’s a little secret: Do it first thing in the morning on an empty stomach. Research has shown that you’ll burn more calories if you perform cardio before breakfast than if you eat first, according to a study at Kansas State University. Another study confirmed this and found that fat loss increased only when the study participants exercised in a fasted state. Why? Because your body fasts at night when you are sleeping, and your metabolism naturally slows down because your body needs less energy. Exercising first thing in the morning will rev your metabolism first thing in the day. So tomorrow morning, throw off the covers, lace up your sneakers and take an energy-boosting power walk!
Your coach,Jorge Cruise

Earn Your Carbohydrate

Earn Your Carbohydrate

The media has done a superb job of demonizing one of nature’s primary nutrients – the carbohydrate. Unfortunately, they’ve done you, the consumer, a great disservice by boycotting carbohydrates, a major source of energy for our bodies. You see, the issue isn’t if you should eat carbohydrates, it’s about when you should eat them. And that should only be when you deserve them!
The main case against carbohydrates is that they slows down your ability to burn fat by stoking your body’s insulin level. Avoiding carbs during “normal” times of day is advisable. However, following an intense workout, the body wants, needs and craves insulin and carbohydrates for recovery. Research has shown that consuming carbohydrates immediately after a workout dramatically increases recovery, improves muscle tone and decreases muscle soreness – and it does not hamper your fat-burning ability one iota.
Do you eat carbs post workout? If so, what’s your favorite post-workout meal?
To your fat-loss success,Joel Marion

Smart Protein - salmon

Smart Protein

They say fish is brain food, and I say it’s certainly a smart choice – for your muscles, that is! You need a healthy dose of daily protein to help create new lean muscle, and fish is one of the best protein sources around. Besides being a source of quality protein, certain types of cold-water fatty fish also contain beneficial levels of omega-3 fatty acids. Among their many benefits, these special fats have been shown to help reduce muscle soreness after a workout. Omega-3s also help boost your mood, reduce your appetite and give your skin a radiant glow. Which type of fish should you eat? I recommend you stick with wild salmon, which is very rich in omega-3s. Also, according to the Environmental Protection Agency, salmon is the least likely fish to contain contaminants such as polychlorinated biphenyls (PCBs) and mercury, making it safe for consumption, especially by pregnant and nursing women.
Your coach,Jorge Cruise

GET RID OF FALSE FAT

GET RID OF FALSE FAT

It’s a new year, making it the perfect time to torch belly fat. Do you have a special occasion coming up, such as a wedding or reunion? If so, let that event serve as the motivation for creating a lean, toned belly! Commit yourself to losing the bulge – what I call false fat. What is false fat? It’s the tummy bulge that just won’t go away no matter what you do. Usually this bulge isn’t from fat. It comes from air, fluid or wastes causing the intestines to swell. Your large and small intestines are a whopping 25 feet long. When they fail to push your digested food through efficiently, things get backed up, much like a traffic jam. When that happens, your intestines swell and your belly expands.
To keep your intestinal contents on the move, give your body a weekly cleanse. Additionally, eat lots of fiber – including green veggies, legumes and lentils, and whole wheat and barley products – which will help prevent the logjams that can lead to bloating and belly bulging. Lastly, drink eight 16-ounce glasses of water every day.
Your coach,Jorge Cruise

How to Cleanse Your Body

How to Cleanse Your Body

Would you swallow teaspoons of chemical-based household cleaners? I didn’t think so! Though it’s hard to believe, your body is actually chock full of toxins, due to the fumes you breathe in, high stress levels and consumption of alcohol and cigarettes. Too often, toxins build up in our bodies from less-than-ideal eating habits. In particular, when you don’t eat enough fiber throughout the week, it’s hard for your body to efficiently move waste through your intestine. When intestinal waste gets stuck, gas builds up. This can result in bloating and abdominal distension – the last thing you want when trying to create a flat belly. Experts think that a person should detox at least once a year. How does one detox? It’s easy! Cut back on the amount of alcohol, sugar, dairy, and saturated fats you consume, and make cleansing juices with vegetables such as watercress, celery and kale, and add the spicy herb ginger for a little kick. Drink plenty of water and antioxidant-rich green tea. Eat lots of fiber, such as brown rice, and veggies, including broccoli, cabbage and artichokes. Take vitamin C, which helps purge the body of toxins. Finally, take deep breaths (while meditating, practicing yoga, or engaging in cardio exercise) and think positive thoughts!
Your coach,Jorge Cruise

Strength Training Important

Strength training may sound like an intense, hard-to-perform activity, but it’s not.
Performed using dumbbells, barbells and other load-bearing equipment, strength-training exercises will stress your muscles beyond what you may have done before – but they will do so safely and more effectively than any other workout. After your first workout, your muscles may be more fatigued than they were after other exercise programs - and that's a good thing because it means you're creating new fat-burning lean muscle.
Besides its muscle-building benefits, strength training also boosts your body’s health. A new, small study shows that whole-body resistance training can help reduce chronic lower back pain. Published in the Journal of Strength and Conditioning Research, the study showed that men and women who engaged in resistance training for 16 weeks experienced a 60% improvement in pain and functioning. Meanwhile, those who engaged in aerobics training for 16 weeks experienced only a 12% improvement in lower back pain. Besides pain reduction, the people who strength trained also improved in muscle strength, endurance and flexibility, and lost 15% of their body fat.
It’s a no-brainer: Strength training is the key to fitness and overall health!