A small study of an experimental drug for advanced melanoma — a brutal disease that often kills within nine months — is giving rare hope to doctors and patients.
For the first time, doctors say, new therapies that include the drug allow them to envision a time when they might be able to keep melanoma patients alive for years, treating the tumor like they would a chronic disease.

The pill, known as PLX4032, doesn’t cure melanoma, and it helps only the roughly 50% of melanoma patients whose tumors have a mutation in a key gene called BRAF. But among those patients in the study, 81% saw their tumors shrink. And for those 32 patients, the drug kept melanoma in check for a median of seven months, says the study’s lead author, Keith Flaherty of Massachusetts General Hospital.

No other drug has ever helped that high a percentage of patients with melanoma or any other solid tumor, says Paul Chapman, co-author of the study in today’s New England Journal of Medicine. The results are especially striking, he says, considering that only 10% to 20% of patients respond to standard treatments for melanoma, which don’t improve overall survival.

(Read More: USA Today)

According to one estimate, there are more people in the world over the age of 65 today, than the total of all those who previously lived to this age!  And in the United States, the over-85 age group is the fastest growing segment of the population.  Experts in the field of gerontology say the primary issue among older adults is that of quality of life. With the greater-than-ever life expectancies, just how well will this group function?  Will they spend these years dealing with an assortment of health problems, ailments and/or chronic diseases, or will they live productive and enjoyable lives?

Time impacts all of our basics systems.  The cardiovascular system experiences a steady decline in the sympathetic nerve system activity to the heart, resulting in a lower maximal heart rate and reduced strength in each contraction.  There is a decrease in the elasticity of the major blood vessels, which can cause a rise in blood pressure, and the cardiac muscle itself can become stiff, which leads to a reduction in the pumping efficiency of the heart.

Our lungs don’t work as well, either.  Because of the various physiological changes in the lungs, especially the integrity of the alveoli, there is an increase in the energy cost of breathing.

The musculoskelatal system also undergoes numerous changes with aging.  Muscle mass declines with age, as does strength.  This leads to loss of mobility, balance issues, walking problems, and an increased likelihood of falls.  Osteoporosis can result from aging as our bone mineral content decreases.

A significant portion of what has been described above comes from non-use and a lack of physical activity.  The question is: can exercise slow down the aging process?  The answer is most definitely YES!  Research has shown that you can slow your cardio- respiratory deterioration by as much as 50% with effective and consistent aerobic training.  This means that a 60-year-old person who is active can be as aerobically fit as a 40-year-old.  Also, seniors who remain active don’t get the typical rise in blood pressure with aging that sedentary people get.  And not only can you slow muscle deterioration, you can actually build muscle mass and increase your flexibility with a good stretching program.

Every minute of every day, we get older.  There is no magic fountain of youth. However, staying active and setting aside time for formal exercise can make the golden years pleasurable and enjoyable ones.

Keeping fit even as we age is another way to “add hours to your day, days to your year and years to your life.”

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@loseit.co.il  Check out the Lose It! web site – www.loseit.co.il

Sitting a bit crooked at the computer when you work? Slouched over a book while you are learning? Not paying attention to exercising and stretching your lower back? If you answered “yes” to one or more of these questions, you may be surprised to learn that you could be inhibiting the ability of the discs in between your vertebrae from getting their proper “nourishment”. And as back pain is the second largest health complaint in the world, second only to the common cold, it pays to take care of your back. Let’s take a look at how to accomplish good disc “nutrition” and keep your spine healthy. 

When we think of nutrition, we generally think in terms of consuming the proper types and amounts of foods, nutrients and vitamins. The last connection we are likely to make in terms of nutrition are the discs that sit in between each of the vertebrae of the spinal column. Yet, without proper nutrition to these discs, trouble is only a stone’s throw down the road. 

The inter-vertebral discs are located between the vertebrae and are ringed with a tough, fibrous outer material called the annulus fibrosus and are filled with a thick, soft jelly-like material called the nucleus pulposus. When one of these discs ruptures and the jelly oozes out of the casing, the stage is set for chronic degenerative back disease, inflammation and /or impingement of nerves. And this leads to back pain syndrome. It’s these discs, when healthy, which keep the vertebrae in place and keep them from degenerating. More importantly, the discs act as shock absorbers in between the vertebrae. This is of utmost importance when flexing, extending or rotating the spine – movements we all use in our everyday life.   

How are these discs nourished so that they stay healthy? Early in our lives, they are nourished by direct blood supply. However, as we mature and the vertebral endplate closes, these blood vessels disappear and a different process begins to take hold. From this point forward, a combination of osmosis and imbibition supply the nourishment to the inter-vertebral disks. 

Imbibition is the sponge-like action of soaking in the nutrients. It occurs during spinal movement and ensures the entry of the nutrient-loaded fluid into the nucleus of the disc. Imbibition cannot occur to any significant extent without alternating compression and relaxation of the discs. Douglas Books, M.S. uses the example of grapes versus raisins to create the image of a healthy disc versus and an unhealthy disc. When you bite into a grape, it is full of juice and there is a bit of a crunch. But when you bite to a raisin, which is the dehydrated version of the grape, the fruit is chewy and there is no juice. How do we achieve a healthy disc (grape) as opposed to an unhealthy, undernourished disc (raisin)?   

Two areas of the utmost importance are: maintaining proper posture and getting the proper amounts of exercise and stretching for the back. Today, proper posture has become an important health issue. And remember that lack of exercise in general, and back-specific exercise in particular, also contributes to poor posture, which in turn contributes to lack of nutrition to the disks. Making the effort to maintain good posture and incorporating the right amounts of exercise and back stretching into your daily routine will “…add hours to your day, days to your year and years to your life.” 
 

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@loseit.co.il  Check out the Lose It! website at www.loseit.co.il. US Line: 516-568-5027

We are all familiar with chronic asthma, which is caused by of an inflammation in the passageways of the lungs. We also are all too familiar with the symptoms of coughing, wheezing, shortness of breath and tightness in the chest. Although people who suffer from Exercise-Induced Asthma (EIA) may have many of the same symptoms as those who suffer from chronic asthma – with symptoms occurring during or immediately after exercise, the causes appear to be different. Let’s have a look at what causes EIA.

There are currently two theories as to the causes of EIA. The first is the hyperosmolarity theory. This theory states that water lost from the airway surface during exercise leads to the eventual release of pro-inflammatory mediators which in turn cause bronchoconstriction. The second is the airway rewarming theory, which suggests that the hyperventilation which takes place during exercising cools the surface cells of the airways, and that upon re-warming, these airways constrict.

The one common denominator amongst most EIA is that exercising in cold weather conditions is almost always a catalyst of an EIA event. A recent study (Storms 2003) indicated that many athletes who had no prior personal or family history of asthma, and were able to exercise in warm weather with no symptoms appearing, would become symptomatic during cold weather workouts.

There are several suggestions for keeping EIA under control. First and foremost, if you are a recreational athlete, you may want to avoid those particular activities that bring on your EIA. Also, for those who warm up gradually with pulse rates no higher than 120 beats per minute, tend to decrease the occurrence and severity of post exercise bronchoconstriction. Some take medications for asthma 10-15 minutes before their program is to begin. Following these recommendations will minimize your chances of developing EIA.

Be familiar with medications that can help you.

Warm up slowly and gradually.

Exercising in or around a pool is better because the air is warmer and more humid.

If you feel symptoms beginning, breath through your nose as it warms the air.

Keep your cool-down prolonged.

Avoid high-pollutant and high-pollen environments.

In cold weather, cover your mouth with a scarf or mask.

In case of an asthma attack, decrease your intensity immediately and if symptoms don’t subside, seek medical attention at once.

Make sure you are properly hydrated before, during, and after exercise.

Taking proper precautions to protect against Exercise-Induced Asthma is another way to “….add hours to your day, days to your year and years to your life.”

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives　seminars and　workshops.　He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@loseit.co.il

Check out the Lose It! website at www.loseit.co.il. US Line:　516-568-5027

My childhood memories bring back trips in my parents’ car in the summer and hearing that song on the radio over and over again about “the lazy, hazy, crazy days of summer.” Growing up on the east coast of the United States, I certainly remember the “hazy” days, and certainly, all the heat and humidity can sometimes make you a little “crazy”, but it never pays to be “lazy.”

All year long, we look forward to summertime, when we have more daylight hours and more outdoor exercise time. Summer is also the best time to begin getting in shape, shedding some weight and most importantly, improving your overall health. Going outside for a daily walk, jog or bike ride is a great way to get started. But the easiest way of all to begin is by just simply walking. That’s right – just good old walking! It’s simple, it’s free; you can do it alone or with others, and you can fit it into your daily routine very easily. Its physiological and psychological benefits are practically endless. Walking is something that we take for granted. In today’s fast-paced world, most people just don’t do enough of it.

Good for Walking

Scientists have already concluded in countless studies that exercise is essential for good health and disease prevention. The simple act of walking, if done properly and regularly, can be beneficial in many ways. Brisk walking can help to prevent heart disease, Stroke, Diabetes, osteoporosis, arthritis, cancer and depression. It is essential for both weight control and weight loss.

How often should you walk and at what pace? The answer to this question depends upon your personal goal. For instance, if weight loss is your goal, then you should count on walking every day. If cardiovascular fitness is what you are looking for, then every other day (4 times a week) may be enough for you. Obviously, the longer and faster you can go, the more beneficial it will be, but be careful that you don’t overdo it! People who have been sedentary must start slowly and build up gradually. It is essential that before you begin a walking program, you visit your doctor for a complete medical evaluation. Once you have the approval of your physician, you can begin.

Start at a comfortable pace; walk as though you are slightly late for an appointment. Use the “talk test.” If you can’t say your name three times in a row, you are pushing too hard. You should aim for a minimum of 3.5miles per hour. For those of you who may want to work up to a power walk, you will want to eventually reach 4.5 mph or more. The recommended minimum time for walking is 30-40 minutes; however, beginners should start off slowly and build up to that amount.

Maintain good posture while you are walking and look straight ahead. Swinging your arms will increase your caloric burn greatly, but make sure your arms are going in a forward direction and not crossing in front of you. A good sturdy pair of proper walking shoes is essential and they need to be replaced about every 400-500 miles of walking. If you don’t have proper shoes or your shoes are worn out, you probably will suffer some type of injury in the lower extremities.

When most people think of exercise, they envision gyms and health clubs with lots of equipment and expense. It is thought of as strenuous and time consuming. Walking is a way to get in your exercise, spend time with a friend or family member, and it is easily fit into your daily routine. A good way to make walking part of your daily routine is to make a set time to walk with a friend or friends daily. Enjoy the company and the fresh air!

Vitamin D Benefits

One of the great benefits of outdoor exercising in the summer is that sunshine is the primary source of Vitamin D. Even in the more northern latitudes, where in the winter Vitamin D is impossible to obtain from the sun, in the summer, it is abundant.

In recent years, numerous studies have shown that having adequate amounts of Vitamin D in our bodies prevents many cancers, heart disease, metabolic syndrome and diabetes. In fact, the latest research seems to connect low levels of Vitamin D with a higher risk of developing multiple sclerosis.

Research in the area of Vitamin D is ongoing and continues to looks very, very promising as a tool in the prevention of numerous ailments and diseases. In addition to heart disease, many cancers and immune system diseases like MS, it seems to help prevent rheumatoid arthritis, infectious diseases such as the flu and perhaps mental illnesses such as schizophrenia and depression. So it seems that a little bit of sunshine can go a long, long way.

Caution in the Sun

Because the weather is warmer now, plan to start early in the day or do your walking or jogging toward the evening hours. Drink plenty of water before, during and after your walk. Wear clothing that is lose-fitting, but covers much of your body on sunny days. Make sure to wear a hat or cap to protect yourself from the sun and also to retain water. Most water escapes through the head. In Israel, you can take advantage of our beautiful weather where the climate is usually conducive to outdoor activity.

Although there are many other aspects to exercise that should be included in your overall program, working out in the outdoors is a great way to get started and this is the ideal time of the year for it.

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives　seminars and　workshops.　He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@loseit.co.il 

Check out the Lose It! website at www.loseit.co.il. US Line:　516-568-5027

In last week’s column, we identified and detailed the symptoms of the three of the most common gastric problems – Irritable Bowel Syndrome (IBS), Gastroesophageal Reflux Disease (GERD) and Lactose Intolerance. This week, let’s see how some of these symptoms can be relieved through proper diet and exercise. 

Natalie Digate Muth, MPH, RD, a registered dietician at the University of North Carolina, she suggests the following 9 steps to prevent common digestive ailments. 

1. Eat more fiber. Consume 20-35 grams per day to prevent constipation, diarrhea, and symptoms of IBS.  Good sources include fruit, vegetables, beans and whole grains.

1. Make good food choices.  Avoid junk food and snacks that are high in fats, sugars and refined carbohydrates.

1. Drink lots of fluids.   Eight glasses of water per day will aid mineral and vitamin absorption and will ease constipation.

1. Limit your alcohol intake.  If you drink, keep your limit to one glass per day.  Alcohol can cause esophageal bleeding, diarrhea and acid reflux.

1. Eat moderate portions.  Eat more often, but less at each sitting.  Smaller meals are digested more easily.

1. Relax when you eat.  Eating too quickly causes you to chew less and swallow more air, which causes heartburn, belching, bloating and gas. 

1. Control your stress levels.  Stress can decrease the release of digestive enzymes and divert blood and oxygen from the digestive system to other parts of the body. This leads to heartburn, bloating, and constipation.  Stress can also worsen an ulcer, irritable bowel syndrome and ulcerative colitis. 

1. Use medications cautiously.  Many anti-inflammatory medications like aspirin and ibuprofen can cause digestive disturbances. 

1. Don’t eat right before going to sleep.  Studies have found that acid reflux sufferers are more likely to experience reflux symptoms if they eat within 3 hours of going to sleep.

Exercise Plays a Big Part

Regular exercise helps the digestive system work more effectively.  Low to moderate intensity exercise actually helps digestion.  This makes more energy available by stimulating the intestinal muscles to contract.  This in turn causes the muscles to push more food waste through the digestive system.  It is important to note that very high intensity exercise slows digestion and can lead to nausea, vomiting, side-ache and other upper GI ailments.  This is because your muscles and heart require more blood flow and that takes blood away from the GI tract and stomach.  Of course, one must be smart about how close to an exercise session you eat.  Eating large meals, fats, and protein right before you work out can cause much gastric discomfort while you work out. Be sure to drink sufficient fluids before, during and after your workout.  Also, make sure that you eat a good, well-rounded meal after your workout to replace energy stores.   

Having a gastrointestinal disorder can be uncomfortable, painful and even debilitating.  But making the appropriate dietary changes and maintaining a balanced and consistent exercise routine can help alleviate some or most of this discomfort.  Consult your doctor about possible medications that can help you and remember that taking care of your digestive system is another way to “add hours to your day, days to your year and years to your life.”   

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@loseit.co.il   

Check out the Lose It! website at www.loseit.co.il. US Line: 516-568-5027

The controversial diabetes drug Avandia does raise the risk of heart attack more than other medications of its kind but should stay on the market with tightened controls, a U.S. government advisory panel recommended late Wednesday.

By a complex series of votes, the 33-member panel of experts rejected the option that the U.S. Food and Drug Administration remove Avandia from the market for safety reasons.

The series of votes started, according to the New York Times, with 18 members of the panel voting that Avandia might up the risk of heart attack, six saying they weren’t concerned about a raised risk, and nine saying they were unsure.

On their second vote, however, only one member of the committee thought that Avandia increases the risk of death when compared with older medicines, 20 said it did not increase the risk of death, and 12 remained unsure.

The panel seemed more decided when comparing Avandia’s safety risks to its sister medication, Actos. Twenty panel members voted that Avandia was more likely to cause heart attack than Actos, four voted that it was no more likely to do so, and eight said they didn’t know, the Associated Press reported.

And on the key vote, the decision on Avandia’s future, 12 members voted for pulling the drug, 17 voted for new warning label revisions or restrictions on use, and three voted that no changes were needed.

“I don’t think there’s any question that the use of the drug will decrease and that both physicians and patients will look at the warning very carefully before prescribing Avandia, although that assumes that the final FDA ruling will follow the panel’s recommendation,” said Dr. Alan Kadish, president and CEO of Touro College, after the votes.

The outcome, he added, was not a surprise. “I expected the vote to be split, and it was split in even more complex ways than one might have imagined. The panel did the best they could with data that weren’t completely conclusive, that suggested an increased risk but didn’t make it clear how much that increased risk was,” he said.

And he explained, “The majority of the panel didn’t feel the increased risk was enough to summarily remove a drug that hundreds of thousands of people are taking successfully.”

A second heart expert agreed.

“I didn’t think that the evidence was yet compelling enough to withdraw the product from the market,” said Dr. Kirk Garratt, clinical director of interventional cardiovascular research at Lenox Hill Hospital in New York City. “It sounds like they’re going to add some new warnings regarding the risk, and that seems like an appropriate step.”

And such a step will likely decrease the use of Avandia, anyway, Garratt added. “Use went down pretty sharply after criticism started to fly and the presence of new boxed warnings will further depress the prevalence of this product in the marketplace,” he said.

But Garratt also said he didn’t think the experts’ votes would end the controversy over Avandia.

“There is so much dissent within the FDA about the appropriate action to take with this drug that I can’t imagine this will be the final world,” he said. “Also, we’ve got an alternative product [Actos] that seems to be essentially as effective at controlling diabetes but hasn’t been linked to the cardiovascular risks.”

In a statement released after the vote, Dr. Ellen Strahlman, chief medical officer at GlaxoSmithKline, which makes Avandia, said, “Following today’s recommendations, we will, of course, continue to work with the FDA in the best interest of diabetes patients … Patients taking Avandia should speak with their physician about their treatment and any questions they may have regarding the safety of the medicine.”

The FDA committee had been meeting intensively since early Tuesday morning, hearing differing opinions not only from outside experts and pharmaceutical representatives but also from within the FDA itself.

The safety of the blood-sugar-lowering drug, part of the thiazolidinedione family, has been in question for years.

In 2005, the FDA asked Glaxo to conduct a meta-analysis of all its clinical trials on the drug.

The analysis, which did show a signal of increased risk of heart attack, was submitted to the FDA the following year.

FDA then did its own analysis while a number of other trials came out also showing signals of heart troubles.

In November of 2007, FDA added a boxed warning to the drug saying that there was a potential risk of increased cardiovascular ischemic events with Avandia.

The expert panel focused much of its attention on the results of the highly publicized RECORD (Rosiglitazone Evaluated for Cardiac Outcomes and Regulation of Glycemia in Diabetes), announced in June of 2009. The trial found that Avandia significantly raises the risk of heart failure (and bone fractures) though not cardiovascular disease or death.

Both Avandia and Actos, which is made by Takeda, came with warnings regarding heart failure when they were first approved.

The drama intensified considerably just before the advisory meeting began. Last Friday, an FDA official posted statements on the agency’s web site questioning the design and interpretation of the pivotal RECORD trial.

Then in a report released early Tuesday, the Times said that GSK knew more than a decade ago that Avandia caused an increased risk of heart problems but covered up the information.

Glaxo, in a prepared statement, said that, “The RECORD study was conducted according to good clinical practices and the data are reliable. . . RECORD demonstrated that Avandia was not associated with an overall increase in cardiovascular hospitalization or cardiovascular death compared to [diabetes drugs] metformin and sulfonylureas.”

The FDA is not obligated to follow the recommendations of its expert panels, but it usually does.

(Source: HealthFinder.gov)

Do you ever get stomachaches?  Well, join the 41 million people who, in the United States alone, visit their doctor with a chief complaint of gastrointestinal (GI) symptoms.  Most of the time, this is just a little stomachache, but many times, it can be indicative of a serious, even life-threatening GI disorder.  These conditions range from Irritable Bowel Syndrome (IBS) and gastric reflux problems to the life-threatening condition of Inflammatory Bowel Syndrome.  The focus of this article will be on how to recognize the symptoms of three of the most common gastric problems and how to aid in relieving these symptoms through proper diet and exercise.

Irritable Bowel Syndrome (IBS)

Irritable Bowel Syndrome is the most prominent of the GI disorders, but also the least understood.  It is a disorder of the large intestine and causes recurrent abdominal pain, bloating, discomfort and changes in the consistency and frequency of bowel movements.  No one knows the exact cause, but many expert think it is a manifestation of a hypersensitive GI tract that is easily pained and stimulated. This in turn can cause bloating, gas and cramping, particularly after a large, bulky meal. In order to diagnose this syndrome, a person must have pain or discomfort for a minimum of 12 weeks out of one year and will usually feel relief of pain during bowel movements, have looser or more frequent stools, or harder and more frequent stools.  Symptoms often worsen when eating large meals, taking certain medications, becoming emotionally upset or when ingesting milk products, chocolate, alcohol, caffeine, carbonated beverages or fatty foods. 

High fiber foods such as broccoli, apples and whole grain cereals, along with probiotics found in yogurts, may help.  Minimizing stress, preferably with exercise, has also had a positive effect on IBS sufferers. 

Gastroesophageal Reflux Disease (GERD) 

Gastroesophageal Reflux Disease results from stomach acids being pushed up into the esophagus due to relaxation of the sphincter that separates the esophagus from the acidic contents of the stomach.  Although we don’t know the exact cause, we do know that people who smoke or are obese tend to be at greater risk of developing GERD.  Typical symptoms include chest pain that is worse when lying down, difficulty swallowing, coughing and wheezing, and regurgitation of sour-tasting food.   

It is best to avoid alcohol, chocolate, coffee, citrus fruits and fatty foods in general.  Also, regular exercise is advised, especially in those who are overweight.  It is very important to seek medical treatment if your symptoms persist and if they are not relieved with dietary changes and over- the-counter drugs. 

Lactose Intolerance

Lactose is a sugar found in mostly in dairy products.  In order to break down lactose in digestion, one needs the enzyme lactase.  Almost all Native Americans and Asians don’t have enough lactase and most African Americans and Latinos are also lacking sufficient amounts this enzyme.  Approximately 15% of Caucasians are also deficient in this enzyme.  The two most common symptoms of Lactose Intolerance are watery diarrhea and excessive flatulence.  Life can be miserable for the Lactose Intolerant, with terrible abdominal pain and bloating preceding gas and diarrhea that accompany the consumption of milk products. 

Someone who is Lactose Intolerant doesn’t necessarily have to give up milk products entirely. Different people have different levels of tolerance for how much lactose they can consume.  Eating yogurt is not a problem because it contains lactase, and tends not to cause problems.   

Next week’s column will discuss the steps we can take to prevent common digestive ailments. Stay tuned! 

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@loseit.co.il   

Check out the Lose It! website at www.loseit.co.il. US Line: 516-568-5027

Running can be an enjoyable and is a great form of aerobic exercise.  It’s time efficient (it burns about 40% more calories than walking the same distance), works the large muscle groups in the lower extremities, is great for your cardio-respiratory fitness and is also a great stress reducer. It can also be a lot of fun, especially when running with friends.  However, once in a while, problems can occur that inhibit one’s ability to run efficiently.  Let’s look at two of the most common injuries brought on by running, and how to treat and prevent them.
 
Side Stitches
 
A side ache or cramp – i.e. a cramp or spasm in the diaphragm, is commonly called a stitch. Your diaphragm is a muscle that stretches across your chest cavity directly below your lungs. It expands downward when we inhale and contracts upward when we exhale. Although we don’t know for sure why stitches occur, the common theory is that it happens either when we run too fast or breathe rapidly without getting enough air into our lungs during inhalation, or when we don’t expel enough air during exhalation. An additional – and newer – theory is that this pain or cramp is a result of the trauma caused by the jarring and pulling on the ligaments that attach the stomach and the diaphragm.   In any case, they are not the result of having too little potassium or of being dehydrated, as leg cramps often are. To avoid side stitches:
 
§         exercise at a reduced intensity until the pain subsides.
§         push your fingers into the side where it hurts.
§         breathe out with your lips pursed.
§         avoid eating up to three hours before running.
§         strengthen the abdominal muscles through stomach exercises.
 
Shin Splints
 
Shin splints is a term used to describe pain in the lower leg brought on by athletic activity.  This pain is felt between the knee and the ankle.  Although the most common cause is overuse, muscular imbalance, weak ankles and a tight Achilles tendon may be contributing factors.  Running on pavement, as opposed to a track or softer ground, is also blamed for this condition.  If you experience shin splints:
 
§         slow your running pace.
§         avoid hills.
§         resume with walking and slow jogging.
§         stretch all lower extremity muscles before and especially after exercise.
 
Functional orthotics (a device which is molded to the individual’s foot and inserted into the shoe) have proven to be helpful for some people with this condition. If pain continues, rest for several days.
 
Being able to go out for an enjoyable and beneficial run or walk is just one more way to “add hours to your day, days to your year and years to your life.”  
  
Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@loseit.co.il
 
Check out the Lose It! website at www.loseit.co.il. US Line: 516-568-5027

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@loseit.co.il 

Check out the Lose It! website at www.loseit.co.il. US Line: 516-568-5027

Ninety percent of Americans are eating more salt than they should, a new government report reveals.

In fact, salt is so pervasive in the food supply it’s difficult for most people to consume less. Too much salt can increase your blood pressure, which is major risk factor for heart disease and stroke.

“Nine in 10 American adults consume more salt than is recommended,” said report co-author Dr. Elena V. Kuklina, an epidemiologist in the Division of Heart Disease and Stroke Prevention at the U.S. Centers for Diseases Control and Prevention.

Kuklina noted that most of the salt Americans consume comes from processed foods, not from the salt shaker on the table. You can control the salt in the shaker, but not the sodium added to processed foods, she said.

“The foods we eat most, grains and meats, contain the most sodium,” Kuklina said. These foods may not even taste salty, she added.

Grains include highly processed foods high in sodium such as grain-based frozen meals and soups and breads. The amount of salt from meats was higher than expected, since the category included luncheon meats and sausages, according to the CDC report.

Because salt is so ubiquitous, it is almost impossible for individuals to control, Kuklina said. It will really take a large public health effort to get food manufacturers and restaurants to reduce the amount of salt used in foods they make, she said.

This is a public health problem that will take years to solve, Kuklina said. “It’s not going to happen tomorrow,” she stressed.

“The American food supply is, in a word, salty,” agreed Dr. David Katz, director of the Prevention Research Center at Yale University School of Medicine. “Roughly 80 percent of the sodium we consume comes not from our own salt shakers, but from additions made by the food industry. The result of that is an average excess of daily sodium intake measured in hundreds and hundreds of milligrams, and an annual excess of deaths from heart disease and stroke exceeding 100,000.”

“As indicated in a recent IOM [Institute of Medicine] report, the best solution to this problem is to dial down the sodium levels in processed foods,” Katz added. “Taste buds acclimate very readily. If sodium levels slowly come down, we will simply learn to prefer less salty food. That process, in the other direction, has contributed to our current problem. We can reverse-engineer the prevailing preference for excessive salt.”

The report is published in the June 25 issue of the CDC’s Morbidity and Mortality Weekly Report.

For about 70 percent of adults, salt intake should be limited to 1,500 milligrams (mg) a day, but only 5.5 percent of these adults meet that level, according to the report.

For others, the recommended amount of daily salt intake is less than 2,300 mg a day, according to the report.

Reducing your salt intake is not only important for people with high blood pressure, Kuklina said. It’s good for everybody, “even if you don’t have hypertension,” she said.

There are some things people can do to reduce their salt intake, Kuklina said. You can eat fewer processed foods and focus on fresh and frozen foods. You also can read the product labels to see how much salt is in the food and opt for low-sodium foods, she said.

Also, Kuklina advises rinsing canned vegetables and beans in water to remove salt.

The data for the report was collected from 3,922 individuals who took part in the 2005-2006 National Health and Nutrition Examination Survey.

Samantha Heller, a dietitian, nutritionist and exercise physiologist, commented that “nearly 80 percent of our sodium intake comes from processed, restaurant, frozen and prepared foods.”

Research suggests that reducing sodium intake to 2,300 mg/day for healthy folks and to 1,500 mg/day for people with high blood pressure, who are middle-aged, older or black will reap substantial health benefits, Heller said.

“Food companies have indicated that they will lower the sodium in some of their products, but it will take time before that happens, and only some products will have lowered sodium. The truth is that dropping our intake to 1,500 to 2,300 milligrams a day is difficult to do and unrealistic for most people,” she said.

Consumers will be best served by cooking more foods at home. It saves money and helps reduce the intake of dietary sodium, saturated fats, trans fats, refined carbohydrates and excess calories, Heller said.

“Any reduction in dietary sodium is a move in the right direction,” she added. “We can help ourselves by increasing our awareness of where sodium is hidden in foods, reading food labels — look for milligrams of sodium per serving — ignore the percent on the label — checking the sodium in the foods served at restaurants we frequent when it is available and taking charge of our health and what we eat by making more of our meals at home.”

(Source: HealthDay News)

If you are a middle-aged woman and you find yourself dealing with food cravings, welcome to the club.  Statistics tell us that nearly100% of all women report having regular food cravings.  And unlike men, women may also be experiencing sleep difficulties and seasonal depressions.  Ladies, it’s not just that you have different hormones than men have, but your hormones have a certain agenda and they need attention and management in order for you to get through this stage in your life.  You undoubtedly are craving more starch, more sugar and more chocolate than ever before.  Why is this happening and how do you deal with it?

First, let’s look into just what these cravings are and what causes them.  Women have two types of cravings.  There are emotionally-driven cravings and biological/hormonal-driven cravings.  Emotionally-driven cravings include unmet needs, anger, resentments and loneliness.   There are two chemicals that drive biological cravings.  One is serotonin, a chemical in your brain that is necessary for mood stabilization and is released more after the consumption of carbohydrates.  It helps lift your mood and calm you down.  Many people who suffer from depression are low on this particular chemical.  The second group of chemicals is endorphins.  Endorphins are released from the brain after consuming chocolate or fat.  The “high” you may have experienced after doing an intense workout is similar to the feeling you may have after consuming chocolate. 

When a woman reaches the stage of life in which her estrogen and progesterone levels drop, a normal drop in seratonin sometimes causes her to turn to food in order to feel better.  The foods you will most likely go for will contain sugar and starches, which help raise your seratonin level, fat and chocolate, which help raise your endorphine levels.  Weight control obviously becomes a big challenge when consuming these types of foods in excess.  Those of you who suffer from PMS will crave even more chocolate and junk food during these bouts. These increased cravings are in direct correlation to the fall in seratonin levels.  

We have all heard in recent years about the heart-healthy benefits contained in bitter sweet chocolate.  It contains polyphenols – an antioxidant, as well as flavinoids, both of which help to raise the level of HDL – good cholesterol, and promote blood vessel dilation.  Both of these antioxidant and anti-inflammatory properties seem to play important roles in the prevention of cardiovascular disease by decreasing oxidative stress and inflammation.  But beware of the following statistics before you over-indulge in chocolate.   The average American consumes 11.6 pounds per year of chocolate.  In Japan, the average per-person consumption is 4 pounds.  The percentage of obese women in the United States is 34% and in Japan, it is only 3%. So ladies – do the math before you do the chocolate!

Many women find that if they can be disciplined enough to eat only a few squares of chocolate per day, they can satisfy their craving and at the same time, avoid the adverse effects of eating too much high-calorie, fatty and sugary food. If you are craving a particular food, instead of denying yourself the food, eat a very small portion of it to help you get through the craving.

To find hormonal happiness, make sure that you eat a balanced diet of small regular meals and snacks every day. If your cravings are emotionally or biologically driven, try exercise, yoga and hot baths as alternatives to help you get through this stressful time.  An added benefit… These activities will also raise your seratonin levels without consuming any calories! 

Keeping a handle on your food cravings in middle life is a very important ingredient in helping you “add hours to your day, days to your year and years to your life.”

Alan Freishtat is an A.C.E. CERTIFIED PERSONAL TRAINER and a LIFESTYLE FITNESS COACH with over 14 years of professional experience. He is the co-director of the Jerusalem-based weight loss and stress reduction center Lose It! along with Linda Holtz M.Sc. and is available for private consultations, assessments and personalized workout programs. Alan also lectures and gives seminars and workshops. He can be reached at 02-651-8502 or 050-555-7175, or by email at alan@loseit.co.il 

Check out the Lose It! website at www.loseit.co.il. US Line: 516-568-5027