Exercise and Brain Health

Q:

Does strength training have any impact on the brain?

A:

Past research has found regular exercise to be a good way to help protect your brain from the normal deterioration that occurs due to aging.  Normal deterioration includes memory loss and the decline of cognitive abilities.  The exercise that is most often researched is walking and aerobic activity and very little research has been done on strength training.

A recent study that focused on strength training has found that regular strength training does provide benefits to the brain.  As we age, lesions form in the white matter of the brain.  White matter is the material that connects the various regions of the brain.  Studies have found older people tend to have more lesions and, the more lesions there are, the worse your cognitive abilities are.

Similar to how strength training increases or maintains muscle mass, researchers wondered if strength training could have the added benefit of maintaining the brain’s white matter.  The study found that women who strength train twice a week had less shrinkage and damage to the white matter.  The study also found that the number of lesions had increased at a slower rate.

The study did not attempt to measure changes in cognitive ability, but researchers hope to study that issue soon.  It is not entirely clear why exercise, including strength training, helps the brain, but it does have benefits and further research is needed. 

The following websites were used as references in answering the question:

http://well.blogs.nytimes.com/2015/10/21/lifting-weights-twice-a-week-may-aid-the-brain/

http://www.health.harvard.edu/blog/regular-exercise-changes-brain-improve-memory-thinking-skills-201404097110

Nutritional Benefits of Eating Fish

Q:

What are the nutritional benefits derived from eating fish?

A:

Beyond adding variety to the normal protein options of chicken, pork, or red meat, fish is a great alternative that provides the additional benefits of being low in saturated fats, lower in calories, and an excellent source of Omega-3 fatty acids.

Saturated fats found in meat and high-fat dairy products may increase your risk to cholesterol, cardiovascular diseases and diabetes.  Substituting an unsaturated fat may reduce the risk of these conditions.

Omega-3 fatty acids are a type of unsaturated fatty acid that are essential for human health.  Omega-3 fatty acids have been found to have many benefits including:  reducing the risk of cardiovascular diseases and diabetes,  lowering cholesterol, reducing the symptoms of arthritis, depression, and ADHD to name a few.

Finally, substituting a low calorie protein in place of a high calorie protein helps in weight management/loss.

It is recommended that you eat fish twice a week and that the portion size should be about 4 oz. (size of a deck of cards).   The following fish are high in Omega-3 fatty acids:  Anchovies, Herring, Salmon, Lake Trout and Tuna.

The following website was used as a reference in answering the question:

http://www.webmd.com/healthy-aging/omega-3-fatty-acids-fact-sheet

Fasting

Q:

Does fasting result in weight loss?

A:

Fasting for weight loss will lead to a short term reduction in weight.  However, the long term health negatives greatly outweigh the short term benefits.  The negatives include:

•The initial weight loss is due to a loss of water and not a reduction in body fat.

•Fasting triggers your body into conservation mode.  A reduction in calories results in your body burning calories more slowly.

•When the fast ends and you return to your normal diet, a slower metabolism with your normal diet will result in fat gain.

•The natural aging process results in a loss of muscle mass.  Loss of muscle mass with a slower metabolism from fasting will result in long term fat gain.

Experts agree that fasting is not an effective way to lose weight.  A better option is a long term approach consisting of a healthy diet and exercise (including strength training).  This approach will lead to a caloric deficit due to burning more calories vs. reducing the caloric intake.  This approach leads to a change in body composition (e.g. reduction in body fat and gains in muscles mass).

The following website was used as a reference in answering the question:

http://www.webmd.com/diet/features/diet-myth-truth-fasting-effective-weight-loss?page=2

Are Sugary Drinks Getting a Bad Rap?

Q:

A recent study suggested the lack of exercise as the largest contributor to the obesity epidemic and that diet, specifically consumption of soda and other sugary drinks, had minimal impact on obesity.  Are sugary drinks getting a bad rap?

A:

A recent study did suggest that diets high in sugar are not to blame for the skyrocketing obesity rates and indicated the lack of exercise as the main reason for obesity.  The study has received a lot of press because the study was funded by Coca Cola.

There is some debate about which is more important, diet or exercise, in maintaining a healthy lifestyle.  There is also debate on the impact of sugary drinks on health as consumption of sugary drinks is also linked to other unhealthy habits (sedentary lifestyle, high fast food consumption, etc).  However, numerous studies have shown a link between poor health and sugary drink consumption:

•        Adding one can of soda every day to your diet, and not cutting back on calories elsewhere, can result in an additional five pounds in body weight by the end of a year.

•        Regular consumption of sugary drinks increases your chances of Type II Diabetes by 26%.

•        A two-decade long study found men who averaged a sugary drink per day increased their risk of heart attacks or dying of a heart attack by 20% compared to men who rarely consumed sugary drinks.

•        Sugary drinks are the top calorie source in children’s and teens’ diets (226 calories per day).

•        Sugary drinks are a major contributor to tooth decay.

•        Sugary drinks consumption has a negative impact on bone density.

The following websites were used as references in answering the question:

http://well.blogs.nytimes.com/2015/08/09/coca-cola-funds-scientists-who-shift-blame-for-obesity-away-from-bad-diets/

http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/soft-drinks-and-disease/

http://www.hsph.harvard.edu/nutritionsource/sugary-drinks-fact-sheet/

http://www.hsph.harvard.edu/nutritionsource/healthy-drinks/sugary-drinks/

Eating Spicy Vegetables

Q:

Why are hot, spicy vegetables a healthy and nutritious choice?

A:

People that like to spice up their meals with hot, spicy vegetables are generally adding the heat to enhance flavor, but studies have also found these vegetables to have many health benefits:

•        Hot peppers contain a flavorless and odorless antioxidant called capsaicin.  Antioxidants help protect cells from oxidation, which in turns help prevent a variety of diseases.  An American Chemical Society study found capsaicin helps reduce the accumulation of cholesterol in the body.

•        Eating a spicy dish can temporarily boost your metabolism by up to eight percent.

•        A Canadian study found men that ate spicy appetizers consumed 200 fewer calories than their peers because spicy foods improve your chance of being satisfied. According to The New York Times, hot peppers may also help treat symptoms of the common cold.

 The following website was used as a reference in answering the question:

http://healthyeating.sfgate.com/health-benefits-spicy-food-7569.html

Grilling Meat and Carcinogens

Q:

It is grilling season.  Is there anything I can do to reduce the harmful carcinogens that form while using this cooking method?

A:

Grilling is a great low fat cooking method.  However, cooking any animal protein at high temperatures leads to the formation of a chemical called Heterocyclic Amines (HCAs).  HCAs form when amino acids and creatine react at high cooking temperatures.    

HCAs are a cancer-causing chemical that form at grilling temperatures above 300 degrees F.  These can damage the DNA of our genes and contribute to the process of cancer development. Consumption of HCAs is most clearly linked to cancers of the colon and stomach.

The American Institute for Cancer Research recommends several ways to reduce the formation of HCAs when grilling meat:

•         Avoid processed or preserved meat.

•         Grill lean cuts of meat to reduce fat drippings/grill fires.

•         Grill smaller pieces to shorten cooking time

•         Marinate meat.  Marinated meat decrease HCA formation up to 96% (marinade forms a barrier between meat and heat.)

•         Grill at slightly lower temperatures.

•         Flip meat frequently.

•         Substitute fruits and vegetables.  Plant-based foods do not produce HCAs when grilled.

The following website was used as a reference in answering the question:

http://preventcancer.aicr.org/site/News2?id=15485

Are Potatoes Bad For Your Health?

Q:

I recently heard of a study that linked high potato consumption to higher rates of obesity, diabetes, and heart disease.  Are potatoes bad for you?

A: 

The Harvard School of Public Health did release a study in 2014 that reported the above results and painted a bleak picture for potatoes.  However, the study grouped all potato products together:  potato chips, French fries, mashed potatoes, baked potatoes, etc.

The problem is not the potato.  The problem is the way the potato is prepared and the normal serving size. The potato is the most frequently eaten vegetable in the United States.  It is also the vegetable most often ordered when eating out in the United States.  As you can guess, potatoes are most often consumed, in large portions, as potato chips and French fries by Americans.

Potatoes, when roasted, baked, or boiled are an excellent low calorie source of fiber, vitamins, and minerals.  Below are some practical suggestions when consuming potatoes

•Leave the skin on to increase fiber and potassium intake.

•Bake, roast, or boil.

•Use butter, cream, sour cream, and oil sparingly or not at all.

•Treat it as a starch and not a vegetable (to force you to eat more vegetables).

•Limit portion size to one medium potato (about the size of a computer mouse).

•Substitute other starches for variety and health benefits (squash, peas, parsnips).

The following websites were used as references in answering the question:

http://www.hsph.harvard.edu/nutritionsource/2014/01/24/the-problem-with-potatoes

http://www.washingtonpost.com/lifestyle/wellness/7-bad-foods-that-are-actually-good-for-you/2012/05/22/gIQA7EsiiU_story.html

http://www.prevention.com/food/smart-shopping/nutrition-myths-about-healthy-fruits-and-veggies

http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=56811&sc=3021

What is the Optimal Temperature for Sleeping?

Q:

What is the optimal temperature for sleeping?  Does sleeping in cooler temperatures impact metabolism?

A: 

Normal body temperature is 98.6 degrees Fahrenheit.  During the day, the body attempts to maintain this temperature.

As the body prepares for sleep, there is a mild drop in normal body temperature to help induce sleep and help keep us asleep.  Since the normal body temperature is lowered, a cooler room is advantageous for sleeping.

Recommending a specific range is difficult because of variation from person to person on what is deemed comfortable, but a typical temperature range is between 65 and 72 degrees Fahrenheit.

Does sleeping in cooler temperatures impact metabolism?  Yes.  If, you slept in an uncomfortably cool room, the number of calories burned would be greater because your body is attempting to raise its body temperature to stay warm.

However, the goal should be to achieve restful and recuperating sleep and not burn additional calories.  A good night’s sleep is more important than burning a few extra calories in a disruptive night’s sleep.

The following website was used as a reference in answering the question:

http://www.webmd.com/sleep-disorders/features/cant-sleep-adjust-the-temperature

Fresh, Frozen or Canned Fruits and Vegetables?

Q:

Which is better:  Fresh, frozen or canned fruits and vegetables?

A: 

Fruits and vegetables are good for you no matter what form they take.

Research has found little difference in the nutritional value of fresh, frozen, or canned fruits and vegetables.  Most frozen or canned produce is processed and packaged within hours of being harvested.  The quick turnaround allows the produce to maintain most of its nutritional value.  The same can’t always be said for fresh produce.  For example: strawberries picked in California, transported on a truck to MN, and finally put on display in the store.  How fresh are those strawberries?

Regardless of how they are packaged, it is important to consume fruit and vegetables everyday.  Here is some additional information to help you incorporate canned and frozen produce into daily meals:

•Concerned about Salt - Canned produce contributes only 1% of the salt in a consumer’s diet

•Reduce the Salt – Draining the canned produce will reduce the sodium content by 40%

•Avoid Sauces - Choose plain frozen vegetables vs. vegetables with butter, cream, or cheese sauces

•Minimal Preparation - Many canned or frozen vegetables just need to be heated and served.  No additional preparation is needed.

The following websites were used as a reference in answering the question:

http://www.fruitsandveggiesmorematters.org/5-facts-about-canned-foods

http://www.eatright.org/Public/content.aspx?id=6442451032

Optimal Sleeping Temperature

Q: 

What is the optimal temperature for sleeping?  Does sleeping in cooler temperatures impact metabolism?

A:  

Normal body temperature is 98.6 degrees.  During the day, the body attempts to maintain this temperature.

As the body prepares for sleep, there is a mild drop in normal body temperature to help induce sleep and help keep us asleep.  Since the normal body temperature is lowered, a cooler room is advantageous for sleeping.

Recommending a specific range is difficult because of variation from person to person on what is deemed comfortable, but a typical temperature range is between 65 and 72 degrees Fahrenheit.

Does sleeping in cooler temperatures impact metabolism?  Yes.  If, you slept in an uncomfortably cool room, the number of calories burned would be greater because your body is attempting to raise its body temperature to stay warm.

However, the goal should be to achieve restful and recuperating sleep and not burn additional calories.  A good night’s sleep is more important than burning a few extra calories in a disruptive night’s sleep.

The following website was used as a reference in answering the question:

http://www.webmd.com/sleep-disorders/features/cant-sleep-adjust-the-temperature

How Often Shoud You Replace Your Athletic Shoes?

Q: Should I discard athletic shoes based on volume of use or time of purchase? A: Reviewing the recommendations of athletic shoe manufactures and walking/running enthusiast websites, the general recommendation is to replace your athletic shoes every 500 miles. The average U.S. adult takes about 5,900 steps daily (2.95 miles).  If athletic shoes were worn for all 5,900 steps, a new pair of shoes would be needed every six months.  Sedentary U.S. adults take about 2,000 to 3,000 (1 to 1.5 miles) steps a day, which would mean a new pair of shoes about every 12 months. There are a number of factors that will increase the rate of deterioration faster than six months to a year.  Here are a few: •Amount of walking actually occurring vs. the average example listed. •Running – Regular runners will need to replace shoes more frequently than every six months. •Surface – Walking/running on roads vs. off-road (grass). •Body weight – The more you weigh, the faster the shoe will breakdown. •Gate/foot strike – An unconventional gate or foot strike pattern may lead to uneven wear and shoe breakdown. Outside the normal wear and tear, shoes naturally age.  Certain things occur as soon as a new shoe leaves the assembly line: •Glue holding the shoe together starts breaking down. •Air pockets or other cushioning materials start to lose their spring. •Normal environmental elements will lead to shoe oxidation and breakdown while the shoe is in transit, storage, or sitting on the display shelf. To summarize, most athletic shoes used on a regular basis need to be replaced about every six months.  The best strategy is to purchase the current year  models to minimize deterioration not related to use.

The following websites were used as references in answering the question:

http://www.asics.co.uk/sports/running/preparation/changing-your-running-shoes-knowing-when-is-the-right-time

http://msue.anr.msu.edu/news/know_when_to_replace_athletic_shoes

http://www.livescience.com/43956-walking-10000-steps-healthy.html