(HealthDay News) -- The first drug to treat dementia associated with Parkinson's disease has been approved by the U.S. Food and Drug Administration.
Novartis Pharmaceutical's Exelon (rivastigmine tartrate) is already sanctioned to treat mild-to-moderate dementia associated with Alzheimer's disease, the agency said in a statement.
Almost 0.5 percent of people older than 65 have Parkinson's dementia, including such symptoms as impaired memory and attention. Exelon's effectiveness was established in 24-week clinical trials involving 541 people with mild-to-moderate dementia associated with Parkinson's, the FDA said.
Common adverse reactions to the drug included nausea, weight loss, anorexia, and loss of strength, the agency said.
More information
Find out more about Parkinson's from the National Institute of Neurological Disorders and Stroke.
Thursday, August 31, 2006
Hectic Days Leave Fleeting Memories
(HealthDay News) -- No wonder many busy people can't recall what they did yesterday.
A new study finds that learning while multi-tasking results in less available memory, later on, of the item learned.
"If you're learning things under distraction, what you're going to end up learning is going to be different and, in particular, is going to be a lot less flexible," said Russell Poldrack, senior author of the study and associate professor of psychology at the University of California, Los Angeles. "Less flexible," in this case, means that the memory "will be more tied to the specific circumstances of when you learned it," and less prone to recall when those circumstances change, Poldrack said.
His team reported its findings in the current issue of Proceedings of the National Academy of Sciences.
Experts had already known that different forms of memory are processed by different systems in the brain.
"For the past 25 years, we have made great advances in delineating the different memory systems in the human brain," said Anthony Wagner, assistant professor of psychology and neuroscience at Stanford University. "Extensive data has shown that there is not a single learning memory system but actually multiple memory systems," he said.
Declarative memory, for instance, is the ability to recall lived experience, such as what you had for breakfast.
Procedural memories are more about learning how to do things, such as playing tennis or solving math problems.
"The fundamental questions beginning to capture the field are whether [these systems] interact and how they interact," Wagner said.
Poldrack's lab hypothesized that declarative and procedural memory might actually compete with each other.
To test that hypothesis, the researchers looked at how distraction or multi-tasking might cause a person to rely less on declarative memory and more on procedural memory.
That difference can be important. "Declarative memory is much more flexible," Poldrack explained. "If I ask you what you had for breakfast, it doesn't matter where you're standing. But if I ask you for a phone number, you might have to punch the numbers out with fingers. That's the only way you know how to do it."
In the study, Poldrack and his colleagues showed 14 adult volunteers cards with shapes on them and asked the volunteers to categorize the cards into one of two categories. Participants first performed the task on its own, and then again while doing something else at the same time. All the tasks were performed while participants were in an MRI scanner, so that the researchers could observe brain function.
Poldrack's group found that the things learned without distraction involved the declarative memory system.
On the other hand, "Things learned under distraction rely more on brain regions involved in procedural memory," Poldrack said. Those types of memories are tougher to bring up once the setting changes.
So, the bottom line for busy people is that, "When we learn to do things while we're multi-tasking, we're changing how our brain learns and the kind of knowledge we end up with," he continued. "It's not necessarily a good change. Our knowledge becomes less flexible, or tied to that particular situation, so we can't get to it in other situations."
Wagner said the study "supports the position that declarative memory would be hindered by divided attention."
More information
For more on memory and memory loss, head to the American Academy of Family Physicians.
A new study finds that learning while multi-tasking results in less available memory, later on, of the item learned.
"If you're learning things under distraction, what you're going to end up learning is going to be different and, in particular, is going to be a lot less flexible," said Russell Poldrack, senior author of the study and associate professor of psychology at the University of California, Los Angeles. "Less flexible," in this case, means that the memory "will be more tied to the specific circumstances of when you learned it," and less prone to recall when those circumstances change, Poldrack said.
His team reported its findings in the current issue of Proceedings of the National Academy of Sciences.
Experts had already known that different forms of memory are processed by different systems in the brain.
"For the past 25 years, we have made great advances in delineating the different memory systems in the human brain," said Anthony Wagner, assistant professor of psychology and neuroscience at Stanford University. "Extensive data has shown that there is not a single learning memory system but actually multiple memory systems," he said.
Declarative memory, for instance, is the ability to recall lived experience, such as what you had for breakfast.
Procedural memories are more about learning how to do things, such as playing tennis or solving math problems.
"The fundamental questions beginning to capture the field are whether [these systems] interact and how they interact," Wagner said.
Poldrack's lab hypothesized that declarative and procedural memory might actually compete with each other.
To test that hypothesis, the researchers looked at how distraction or multi-tasking might cause a person to rely less on declarative memory and more on procedural memory.
That difference can be important. "Declarative memory is much more flexible," Poldrack explained. "If I ask you what you had for breakfast, it doesn't matter where you're standing. But if I ask you for a phone number, you might have to punch the numbers out with fingers. That's the only way you know how to do it."
In the study, Poldrack and his colleagues showed 14 adult volunteers cards with shapes on them and asked the volunteers to categorize the cards into one of two categories. Participants first performed the task on its own, and then again while doing something else at the same time. All the tasks were performed while participants were in an MRI scanner, so that the researchers could observe brain function.
Poldrack's group found that the things learned without distraction involved the declarative memory system.
On the other hand, "Things learned under distraction rely more on brain regions involved in procedural memory," Poldrack said. Those types of memories are tougher to bring up once the setting changes.
So, the bottom line for busy people is that, "When we learn to do things while we're multi-tasking, we're changing how our brain learns and the kind of knowledge we end up with," he continued. "It's not necessarily a good change. Our knowledge becomes less flexible, or tied to that particular situation, so we can't get to it in other situations."
Wagner said the study "supports the position that declarative memory would be hindered by divided attention."
More information
For more on memory and memory loss, head to the American Academy of Family Physicians.
Stress Can Shrink and Age Your Brain
(HealthDay News) -- New research is providing insight into how stress can shrink your brain cells and prematurely age your immune system.
Essentially, the researchers say, stress can addle your mind and make you older. But there's good news too: Exercise can make a huge difference. And, in the case of the brain at least, time might heal the wounds caused by stress.
"The brain is very resilient," said Bruce McEwen, head of the neuroendocrinology laboratory at Rockefeller University in New York City. "Give it a chance and it will make every effort to repair itself."
McEwen was scheduled to present his research Friday to the annual convention of the American Psychological Association, in New Orleans.
McEwen said his research has found even more signs that repeated stress actually causes neurons in the brain to shrink, at least in rats.
Earlier research showed that the neurons shrink in the hippocampus, and that seems to impair memory in response to stress, he said. More recent research suggests that the same thing happens in the brain region called the prefrontal cortex, which is crucial for decision-making and attention, he said.
When stressed, rats lose what McEwen calls "mental flexibility" -- "the ability of the animal to use a familiar set of cues in a different way when the location of a food reward is shifted."
What does this mean for humans? "Stress hormones act on the brain to remodel it and change it," McEwen said. "The brain of a stressed animal or human being is a different brain. It has different capacities, and it may be more anxious and have less ability to pay attention or learn or remember."
But there are potential fixes for those with mental stress, McEwen said. "A combination of psychotherapy, cognitive behavior therapy and pharmaceuticals could actually change the brain and restore it more or less to normal," he said.
Exercise is another potential booster, he said, adding, "there's growing evidence that exercise has very powerful effects."
Outside the brain, stress can wreak havoc on the immune system, according to another study to be presented at the meeting.
Research suggests that stress can shorten the chunks of DNA at the tips of chromosomes in cells, making it harder for them to work properly, according to the researcher, Elissa Epel, a psychologist at the University of California, San Francisco. The bits of DNA "are like the plastic caps on the ends of our shoelaces. They prevent the ends from fraying," she said.
What does this mean? "We examined healthy women and found that psychological stress was related to shortened" tips, she said. As a result, the immune system of the stressed-out women is apparently aging at a faster rate.
The treatments for this problem are what you might expect. "Everything we already know about fighting off chronic disease, like getting sufficient sleep, staying active throughout life, and having a healthy diet" may stave off premature aging of the immune system, too, Epel said.
More information
Learn more about stress from the U.S. National Library of Medicine.
Essentially, the researchers say, stress can addle your mind and make you older. But there's good news too: Exercise can make a huge difference. And, in the case of the brain at least, time might heal the wounds caused by stress.
"The brain is very resilient," said Bruce McEwen, head of the neuroendocrinology laboratory at Rockefeller University in New York City. "Give it a chance and it will make every effort to repair itself."
McEwen was scheduled to present his research Friday to the annual convention of the American Psychological Association, in New Orleans.
McEwen said his research has found even more signs that repeated stress actually causes neurons in the brain to shrink, at least in rats.
Earlier research showed that the neurons shrink in the hippocampus, and that seems to impair memory in response to stress, he said. More recent research suggests that the same thing happens in the brain region called the prefrontal cortex, which is crucial for decision-making and attention, he said.
When stressed, rats lose what McEwen calls "mental flexibility" -- "the ability of the animal to use a familiar set of cues in a different way when the location of a food reward is shifted."
What does this mean for humans? "Stress hormones act on the brain to remodel it and change it," McEwen said. "The brain of a stressed animal or human being is a different brain. It has different capacities, and it may be more anxious and have less ability to pay attention or learn or remember."
But there are potential fixes for those with mental stress, McEwen said. "A combination of psychotherapy, cognitive behavior therapy and pharmaceuticals could actually change the brain and restore it more or less to normal," he said.
Exercise is another potential booster, he said, adding, "there's growing evidence that exercise has very powerful effects."
Outside the brain, stress can wreak havoc on the immune system, according to another study to be presented at the meeting.
Research suggests that stress can shorten the chunks of DNA at the tips of chromosomes in cells, making it harder for them to work properly, according to the researcher, Elissa Epel, a psychologist at the University of California, San Francisco. The bits of DNA "are like the plastic caps on the ends of our shoelaces. They prevent the ends from fraying," she said.
What does this mean? "We examined healthy women and found that psychological stress was related to shortened" tips, she said. As a result, the immune system of the stressed-out women is apparently aging at a faster rate.
The treatments for this problem are what you might expect. "Everything we already know about fighting off chronic disease, like getting sufficient sleep, staying active throughout life, and having a healthy diet" may stave off premature aging of the immune system, too, Epel said.
More information
Learn more about stress from the U.S. National Library of Medicine.
More Than Half of Elderly Report Sleep Problems
(HealthDay News) -- More than half of older Americans have trouble sleeping and accept it as a normal part of aging. But there are steps elderly people can take to improve their sleep, a researcher says."Sleep requirements and patterns change throughout life, but sleep problems in the elderly are not a normal part of aging," Dr. Julie Gammack, assistant professor of geriatrics at Saint Louis University, said in a prepared statement.
It's important to attempt to solve sleep problems, which can be a health risk and have a negative effect on quality of life.
"Sleep disturbance in the elderly is associated with decreased memory, impaired concentration and impaired ability to function. It contributes to an increased risk of accidents, falls and chronic fatigue," said Gammack, the author of a review article published in July's American Journal of Medicine.
The first step for elderly people with sleep problems is to keep a diary for a week or two that tracks: usual wake-up and bedtimes; timing and size of meals; amount of exercise; medications; and descriptions of how much and how restful sleep was each night.
This information will help a doctor establish whether a person truly has insomnia.
Before prescribing medications for sleep problems, doctors should recommend certain lifestyle changes, Gammack said.
"A daytime walk with correctly timed daylight exposure is useful for insomnia. Appropriate temperature controls, adequate ventilation, and dark sleep environment may also lead to dramatic improvement in sleep quality," she said.
Here are some other suggestions:
· Increase exposure to bright light and natural light during the day and early evening.
· Avoid napping after 2 p.m. and limit yourself to one half-hour nap a day.
· Check the effect of medications on sleep.
· Wait until you're sleepy to go to bed.
· Avoid heavy meals before bedtime. If you're hungry, eat a light snack.
· Limit liquids in the evening.
· Keep a regular schedule.
· Rest and retire at the same time each day.
· Eat and exercise regularly.
· Manage stress by discussing worries long before bedtime and by using relaxation techniques.
More information
The National Sleep Foundation has more about sleep and aging.
Saturday, August 19, 2006
Quality Standards Issued For Testing Herbal Products
The National Institute of Standards and Technology (NIST) has issued the first suite of Standard Reference Materials (SRMs) in a planned series of reference materials for botanical dietary supplements.
The dietary supplement industry has exploded in the past decade to about 29,000 products, with about 1,000 new products introduced each year, according to the Food and Drug Administration (FDA). In 2001 NIST began working with the FDA and the National Institutes of Health's Office of Dietary Supplements (NIH/ODS) on a series of SRMs of popular botanical dietary supplements. Manufacturers can use these materials for quality control, and researchers can use them to ensure that their laboratory analyses of supplements are accurate. Products such as botanical supplements, that have been derived from extracts of plant materials are challenging to analyze accurately because of their complex sample matrices.
The new NIST reference materials were designed primarily for quality control of supplements containing ephedra, a plant once widely used in herbal weight-loss products. Ephedra products were pulled from the market by the FDA in 2004 after being linked to cardiovascular problems, but the new test materials remain valuable both to assure that new products are not adulterated with ephedra and because they also can be used to improve several other key measurements in other botanical supplements, including concentrations of potentially toxic heavy metals.
The new reference materials represent several different forms of ephedra and include powdered plant material (SRM 3240), a ground solid oral dosage form (SRM 3243), and a protein powder (SRM 3244). The materials are certified for their concentrations of the ephedrine alkaloids and potentially toxic elements (including arsenic, cadmium, lead and mercury). SRM 3243 also provides certified values for synephrine (a compound in some of the "ephedra-free" weight-loss products) and caffeine. SRM 3244 adds values for caffeine, theobromin, theophylline, and nutrients including fat, protein, carbohydrate, individual fatty acids and amino acids, vitamins and nutritive elements.
Future dietary supplement SRMs will include: Ginkgo biloba, saw palmetto, bitter orange, carrot extract, green tea, blueberries, cranberries, bilberries and St. John's wort. For further information visit www.nist.gov/srm.
The dietary supplement industry has exploded in the past decade to about 29,000 products, with about 1,000 new products introduced each year, according to the Food and Drug Administration (FDA). In 2001 NIST began working with the FDA and the National Institutes of Health's Office of Dietary Supplements (NIH/ODS) on a series of SRMs of popular botanical dietary supplements. Manufacturers can use these materials for quality control, and researchers can use them to ensure that their laboratory analyses of supplements are accurate. Products such as botanical supplements, that have been derived from extracts of plant materials are challenging to analyze accurately because of their complex sample matrices.
The new NIST reference materials were designed primarily for quality control of supplements containing ephedra, a plant once widely used in herbal weight-loss products. Ephedra products were pulled from the market by the FDA in 2004 after being linked to cardiovascular problems, but the new test materials remain valuable both to assure that new products are not adulterated with ephedra and because they also can be used to improve several other key measurements in other botanical supplements, including concentrations of potentially toxic heavy metals.
The new reference materials represent several different forms of ephedra and include powdered plant material (SRM 3240), a ground solid oral dosage form (SRM 3243), and a protein powder (SRM 3244). The materials are certified for their concentrations of the ephedrine alkaloids and potentially toxic elements (including arsenic, cadmium, lead and mercury). SRM 3243 also provides certified values for synephrine (a compound in some of the "ephedra-free" weight-loss products) and caffeine. SRM 3244 adds values for caffeine, theobromin, theophylline, and nutrients including fat, protein, carbohydrate, individual fatty acids and amino acids, vitamins and nutritive elements.
Future dietary supplement SRMs will include: Ginkgo biloba, saw palmetto, bitter orange, carrot extract, green tea, blueberries, cranberries, bilberries and St. John's wort. For further information visit www.nist.gov/srm.
Researchers Find High Levels Of Potentially Toxic Heavy Metals In Herbal Medicine Products
Boston (December 14, 2004) -- According to a study to appear in the Dec. 15, 2004 issue of the Journal of the American Medical Association (JAMA), one of five Ayurvedic herbal medical products (HMPs), produced in South Asia and available in Boston area stores, contains potentially harmful levels of lead, mercury, and/or arsenic.
"We tested Ayurvedic HMPs sold in Boston areas stores and found they had unacceptably high heavy metal content," said Robert Saper, MD, MPH, currently with the Boston University School of Medicine (BUSM) Department of Family Medicine and a former research fellow at the Harvard Medical School (HMS) Osher Institute and Beth Israel Deaconess Medical Center.
"This study, yet again, highlights the need for Congress to revisit the way dietary supplements are regulated in the U.S.," said co-author David Eisenberg, MD, the Bernard Osher Associate Professor of Medicine and Director of the HMS Division of Research and Education in Complementary and Integrative Medical Therapies. "Our first priority must be the safety of the public. Over-the-counter herbs and supplements with high levels of heavy metals are simply dangerous," he said.
Ayurvedic medicine originated in India more than 2,000 years ago and relies heavily on herbal medicine products. In India, an estimated 80% of the population uses Ayurveda. In the United States, Ayurvedic remedies have increased in popularity and are available from South Asian markets, Ayurvedic practitioners, health food stores, and on the Internet. Several recent reports of Ayurvedic medicine users developing life-threatening lead toxicity prompted the current study.
The researchers tested 70 HMPs at the New England Regional Environmental Protection Agency Laboratory and found 14 (20 percent) contained lead, mercury, and/or arsenic. Each of the 14, if taken as recommended by the manufacturers, could result in heavy metal intakes above regulatory standards. Several of the HMPs, such as Mahayograj Guggulu and Navratna Rasa, could result in lead and arsenic intakes of 1,000 - 10,000 times greater than the regulatory standards. Half of the HMPs containing potentially toxic heavy metals were recommended by the manufacturers for use in infants and children. Eleven different manufacturers produced one or more HMPs containing heavy metals. Eighty percent of the 30 stores sold at least one HMP which contained significant amounts of heavy metals.
"Users of Ayurvedic medicines manufactured in South Asia may be at risk for heavy metal toxicity," said Saper, the lead author of the study and Director of Integrative Medicine in the Family Medicine Department at BUSM. "While the exact extent of Ayurvedic HMP use in the U.S. and abroad is unknown, the numbers of individuals at potential risk are substantial. Domestic and international public health and community organizations should issue advisories to current or previous users of Ayurvedic HMPs manufactured in South Asia to consult their physicians about screening for heavy metal toxicity."
Because Ayurvedic HMPs are marketed as dietary supplements, they are regulated under the Dietary Supplement Health and Education Act (DSHEA), which does not require proof of safety or efficacy prior to marketing. The researchers believe that testing Ayurvedic HMPs should not only be mandatory, but call for reform that would require mandatory testing of all imported dietary supplements for toxic heavy metals.
"In order to investigate the efficacy of commonly used dietary supplements including Ayurvedic remedies we need to test high-quality standardized products free of contaminants and dangerous toxins," said Eisenberg. "This study reminds us of the need for regulatory reform involving dietary supplements used by the American public."
"We tested Ayurvedic HMPs sold in Boston areas stores and found they had unacceptably high heavy metal content," said Robert Saper, MD, MPH, currently with the Boston University School of Medicine (BUSM) Department of Family Medicine and a former research fellow at the Harvard Medical School (HMS) Osher Institute and Beth Israel Deaconess Medical Center.
"This study, yet again, highlights the need for Congress to revisit the way dietary supplements are regulated in the U.S.," said co-author David Eisenberg, MD, the Bernard Osher Associate Professor of Medicine and Director of the HMS Division of Research and Education in Complementary and Integrative Medical Therapies. "Our first priority must be the safety of the public. Over-the-counter herbs and supplements with high levels of heavy metals are simply dangerous," he said.
Ayurvedic medicine originated in India more than 2,000 years ago and relies heavily on herbal medicine products. In India, an estimated 80% of the population uses Ayurveda. In the United States, Ayurvedic remedies have increased in popularity and are available from South Asian markets, Ayurvedic practitioners, health food stores, and on the Internet. Several recent reports of Ayurvedic medicine users developing life-threatening lead toxicity prompted the current study.
The researchers tested 70 HMPs at the New England Regional Environmental Protection Agency Laboratory and found 14 (20 percent) contained lead, mercury, and/or arsenic. Each of the 14, if taken as recommended by the manufacturers, could result in heavy metal intakes above regulatory standards. Several of the HMPs, such as Mahayograj Guggulu and Navratna Rasa, could result in lead and arsenic intakes of 1,000 - 10,000 times greater than the regulatory standards. Half of the HMPs containing potentially toxic heavy metals were recommended by the manufacturers for use in infants and children. Eleven different manufacturers produced one or more HMPs containing heavy metals. Eighty percent of the 30 stores sold at least one HMP which contained significant amounts of heavy metals.
"Users of Ayurvedic medicines manufactured in South Asia may be at risk for heavy metal toxicity," said Saper, the lead author of the study and Director of Integrative Medicine in the Family Medicine Department at BUSM. "While the exact extent of Ayurvedic HMP use in the U.S. and abroad is unknown, the numbers of individuals at potential risk are substantial. Domestic and international public health and community organizations should issue advisories to current or previous users of Ayurvedic HMPs manufactured in South Asia to consult their physicians about screening for heavy metal toxicity."
Because Ayurvedic HMPs are marketed as dietary supplements, they are regulated under the Dietary Supplement Health and Education Act (DSHEA), which does not require proof of safety or efficacy prior to marketing. The researchers believe that testing Ayurvedic HMPs should not only be mandatory, but call for reform that would require mandatory testing of all imported dietary supplements for toxic heavy metals.
"In order to investigate the efficacy of commonly used dietary supplements including Ayurvedic remedies we need to test high-quality standardized products free of contaminants and dangerous toxins," said Eisenberg. "This study reminds us of the need for regulatory reform involving dietary supplements used by the American public."
Slowing Alzheimer's Disease By Keeping Mind And Body Active
Researchers have uncovered the pathways behind the protection offered by environmental stimulation in Alzheimer's disease, further confirming that enhanced mental and physical activity slows neurological decline. The paper by Ambrée et al., "Reduction of amyloid angiopathy and A² plaque burden after enriched housing in TgCRND8 mice: involvement of multiple pathways," appears in the August issue of The American Journal of Pathology.
Alzheimer's disease, the leading cause of senile dementia, presents with cognitive and behavioral deficiencies resulting in part from accumulation of b-amyloid (Ab) deposits within the brain (Ab plaques) and its blood vessels (amyloid angiopathy). Although previous studies have shown that increased mental and physical activity can slow the progression of the disease, how such deceleration occurs has been unclear until now.
Dr. Kathy Keyvani's group at University Hospital Muenster examined the effects of environmental stimulation on the brain pathology of TgCRND8 mice. These mice, which express a mutant form of Ab found in some Alzheimer's patients, develop Alzheimer-like features including Ab plaques and cognitive deficits. To study the effects of enrichment, mice were housed in either standard cages or enriched cages, similar to the standard but with access to a stimulus cage containing permanent fixtures (rope and gnawing wood) as well as removable items (tunnels, balls, ladders, ramps, and exercise wheels) that were changed on a rotating basis.
Following five months of standard versus enriched housing, mouse brains were examined for signs of disease. Mice housed in the enriched environment had fewer Ab plaques, smaller plaque size, and reduced amyloid angiopathy compared to mice housed in standard cages. Interestingly, there were no differences in the levels of soluble Ab peptide or the transcriptional/translational expression levels of its precursor protein (APP) or the processing of APP between the two groups. So how did environmental stimulation prevent disease?
To answer this question, Ambrée et al. performed DNA microarray analysis to determine which genes were differentially regulated in mice housed in the enriched environment compared to standard cages. Enriched mice exhibited down-regulation of pro-inflammatory genes but up-regulation of genes related to anti-inflammatory processes, protein degradation and cholesterol binding. These results were confirmed by specifically analyzing gene expression for examples in each category. Together these data suggest that an enriched environment elicits protection via pathways that prevent Ab accumulation and enhance its clearance.
The authors speculate that the altered expression of inflammatory genes may shift the immune response from one that is neurotoxic to one that is phagocytic, i.e., able to clear unwanted debris, such as Ab. In accordance with this, a significant enhancement of microglial activity was found by Western blot and morphometric analyses of microglia, which often surround and infiltrate Ab plaques. In addition, activating cellular protein degradation pathways provides another means of removing excess Ab. Finally, changes in cholesterol homeostasis, elements of which have been shown to correlate with Ab deposition, may exert beneficial effects by preventing plaque formation in the first place.
These data provide strong evidence that an environment rich in mental and physical stimulation slows the progression of Alzheimer-like brain pathology. Further investigation of the pathways and individual elements involved in such protection may provide novel treatment strategies for Alzheimer's disease. Until that time, keep your running shoes and crossword puzzles handy.
This work was supported by grants from Innovative Medical Research and German National Academic Foundation.
Work was directed by Dr. Kathy Keyvani of University Hospital Muenster and involved collaborators at University of Muenster.
Ambrée O, Leimer U, Herring A, Görtz N, Sachser N, Heneka MT, Paulus W, Keyvani K. Reduction of amyloid angiopathy and A² plaque burden after enriched housing in TgCRND8 mice: involvement of multiple pathways. Am J Pathol 2006 169:544-552
For press copies of the articles, please contact Dr. Audra Cox at 301-634-7409 or the Journal Editorial Office at 301-634-7959.
Alzheimer's disease, the leading cause of senile dementia, presents with cognitive and behavioral deficiencies resulting in part from accumulation of b-amyloid (Ab) deposits within the brain (Ab plaques) and its blood vessels (amyloid angiopathy). Although previous studies have shown that increased mental and physical activity can slow the progression of the disease, how such deceleration occurs has been unclear until now.
Dr. Kathy Keyvani's group at University Hospital Muenster examined the effects of environmental stimulation on the brain pathology of TgCRND8 mice. These mice, which express a mutant form of Ab found in some Alzheimer's patients, develop Alzheimer-like features including Ab plaques and cognitive deficits. To study the effects of enrichment, mice were housed in either standard cages or enriched cages, similar to the standard but with access to a stimulus cage containing permanent fixtures (rope and gnawing wood) as well as removable items (tunnels, balls, ladders, ramps, and exercise wheels) that were changed on a rotating basis.
Following five months of standard versus enriched housing, mouse brains were examined for signs of disease. Mice housed in the enriched environment had fewer Ab plaques, smaller plaque size, and reduced amyloid angiopathy compared to mice housed in standard cages. Interestingly, there were no differences in the levels of soluble Ab peptide or the transcriptional/translational expression levels of its precursor protein (APP) or the processing of APP between the two groups. So how did environmental stimulation prevent disease?
To answer this question, Ambrée et al. performed DNA microarray analysis to determine which genes were differentially regulated in mice housed in the enriched environment compared to standard cages. Enriched mice exhibited down-regulation of pro-inflammatory genes but up-regulation of genes related to anti-inflammatory processes, protein degradation and cholesterol binding. These results were confirmed by specifically analyzing gene expression for examples in each category. Together these data suggest that an enriched environment elicits protection via pathways that prevent Ab accumulation and enhance its clearance.
The authors speculate that the altered expression of inflammatory genes may shift the immune response from one that is neurotoxic to one that is phagocytic, i.e., able to clear unwanted debris, such as Ab. In accordance with this, a significant enhancement of microglial activity was found by Western blot and morphometric analyses of microglia, which often surround and infiltrate Ab plaques. In addition, activating cellular protein degradation pathways provides another means of removing excess Ab. Finally, changes in cholesterol homeostasis, elements of which have been shown to correlate with Ab deposition, may exert beneficial effects by preventing plaque formation in the first place.
These data provide strong evidence that an environment rich in mental and physical stimulation slows the progression of Alzheimer-like brain pathology. Further investigation of the pathways and individual elements involved in such protection may provide novel treatment strategies for Alzheimer's disease. Until that time, keep your running shoes and crossword puzzles handy.
This work was supported by grants from Innovative Medical Research and German National Academic Foundation.
Work was directed by Dr. Kathy Keyvani of University Hospital Muenster and involved collaborators at University of Muenster.
Ambrée O, Leimer U, Herring A, Görtz N, Sachser N, Heneka MT, Paulus W, Keyvani K. Reduction of amyloid angiopathy and A² plaque burden after enriched housing in TgCRND8 mice: involvement of multiple pathways. Am J Pathol 2006 169:544-552
For press copies of the articles, please contact Dr. Audra Cox at 301-634-7409 or the Journal Editorial Office at 301-634-7959.
YOUR HEALTH - Seeking alternatives
By K. Oanh HaSan Jose Mercury News
An increasing number of American women are turning to alternative, Eastern medicinal arts to solve problems with infertility, menopause, weight loss and even dry skin.
Acupuncture treatments are now recommended by some in-vitro specialists as a way to increase fertility. Women also are turning to ayurveda -- a 5,000-year-old practice from India that incorporates mind, body and spirit -- to ensure health, rid the body of toxins and help with dull skin.
Robin Hays used acupuncture for a sprained ankle two decades ago and was so delighted with the results that she pursued it as a profession. She graduated from San Francisco's American College of Traditional Chinese Medicine in 1985.
Back then, it was mostly Chinese and older hippies who turned to acupuncture, Hays says. Now insurance often covers treatments.
At Hays' practice, about half of the patients see her for women's health issues, including premenstrual syndrome, irregular menstrual cycles and menopause. She also treats many patients for pain disorders and allergies.
Meanwhile, ayurvedic spas are increasing. A survey of spas offering "wellness treatments" in 2004 found that 12 percent added ayurvedic services while an additional 7 percent planned to, according to the International Spa Association.
Sunday, August 13, 2006
Concept of Prakruti and Vikruti
Concept of Prakruti and Vikruti
According to Ayurveda, your basic constitution is determined at the time of conception. This constitution is called Prakruti. The term Prakruti is a Sanskrit word that means, "nature," "creativity," or "the first creation." One of the very important concept of Ayurveda is that one's basic constitution is fixed throughout his lifetime. The combination of Vata, Pitta, and Kapha that was present in the individual at the time of conception is maintained throughout his lifetime. This is your base point. Notice that different persons can have different combination of Vata, Pitta and kapha as their basic constitution or Prakruti. This is how Ayurveda can explain the subtle differences between individuals and explains why everyone is unique and that two persons can react very differently when exposed to the same environment or stimuli. Your Prakruti is unique to you just as your fingerprint and DNA. Thus, in order to understand a person, it is necessary to determine his or her Prakruti. HolisticOnLine has developed a computerized diagnostic system that enables you to determine your Prakruti.
Ideally, your constitution remain fixed throughout your life. Unfortunately, this is not the case. Every person is subjected to the constant interaction with his or her environment which will affect the person's constitution at any time. The body will try to maintain a dynamic equilibrium or balance with the environment. Your current condition is called your vikruti. Although it reflects your ability to adjust to life's influences and is always changing, it should match your prakruti, or inborn constitution, as closely as possible. If the current proportion of your doshas differs significantly from your constitutional proportion, it indicates imbalances, which in turn can lead to illness. Farther your Vikruti is from your Prakruti, more ill you are. Ayurveda teaches that your Vikruti can be changed by means of diet and meditation so as to approach your Prakruti or the state where you have perfect health.
The concept of Prakruti and Vikruti can be illustrated by reference to our body temperature. When healthy, we maintain an average body temperature of about 98 degrees. Although, different persons can have different base temperatures, it does not change much so long as the person is healthy. When we go outside on a winter day, our body temperature may go down slightly; but will pick right back up to the normal if we are healthy. Similarly, jogging on a hot day can temporarily raise our body temperature. When we are sick, or catch a cold, our body temperature will go up. This indicates that we are sick or outside our normal base condition. We may take medicine to bring the body temperature back to the normal range. In analogy to Ayurveda, our present temperature may be considered as Vikruti and the difference between the Prakruti (our normal temperature) and Vikruti (our present temperature) can determine whether any medical intervention is required. Just like an allopathic doctor will take your temperature and blood pressure routinely as the first step in diagnosing your condition, Ayurvedic practitioners will determine your Prakruti and Vikruti as the first step in diagnosing your condition.
Hence prior to embarking on a journey to perfect health and longevity, it is important that you understand your Prakruti and Vikruti and determine how far separated these are. Armed with this knowledge, we can map a treatment strategy. This is the basic premise of Ayurveda.
According to Ayurveda, your basic constitution is determined at the time of conception. This constitution is called Prakruti. The term Prakruti is a Sanskrit word that means, "nature," "creativity," or "the first creation." One of the very important concept of Ayurveda is that one's basic constitution is fixed throughout his lifetime. The combination of Vata, Pitta, and Kapha that was present in the individual at the time of conception is maintained throughout his lifetime. This is your base point. Notice that different persons can have different combination of Vata, Pitta and kapha as their basic constitution or Prakruti. This is how Ayurveda can explain the subtle differences between individuals and explains why everyone is unique and that two persons can react very differently when exposed to the same environment or stimuli. Your Prakruti is unique to you just as your fingerprint and DNA. Thus, in order to understand a person, it is necessary to determine his or her Prakruti. HolisticOnLine has developed a computerized diagnostic system that enables you to determine your Prakruti.
Ideally, your constitution remain fixed throughout your life. Unfortunately, this is not the case. Every person is subjected to the constant interaction with his or her environment which will affect the person's constitution at any time. The body will try to maintain a dynamic equilibrium or balance with the environment. Your current condition is called your vikruti. Although it reflects your ability to adjust to life's influences and is always changing, it should match your prakruti, or inborn constitution, as closely as possible. If the current proportion of your doshas differs significantly from your constitutional proportion, it indicates imbalances, which in turn can lead to illness. Farther your Vikruti is from your Prakruti, more ill you are. Ayurveda teaches that your Vikruti can be changed by means of diet and meditation so as to approach your Prakruti or the state where you have perfect health.
The concept of Prakruti and Vikruti can be illustrated by reference to our body temperature. When healthy, we maintain an average body temperature of about 98 degrees. Although, different persons can have different base temperatures, it does not change much so long as the person is healthy. When we go outside on a winter day, our body temperature may go down slightly; but will pick right back up to the normal if we are healthy. Similarly, jogging on a hot day can temporarily raise our body temperature. When we are sick, or catch a cold, our body temperature will go up. This indicates that we are sick or outside our normal base condition. We may take medicine to bring the body temperature back to the normal range. In analogy to Ayurveda, our present temperature may be considered as Vikruti and the difference between the Prakruti (our normal temperature) and Vikruti (our present temperature) can determine whether any medical intervention is required. Just like an allopathic doctor will take your temperature and blood pressure routinely as the first step in diagnosing your condition, Ayurvedic practitioners will determine your Prakruti and Vikruti as the first step in diagnosing your condition.
Hence prior to embarking on a journey to perfect health and longevity, it is important that you understand your Prakruti and Vikruti and determine how far separated these are. Armed with this knowledge, we can map a treatment strategy. This is the basic premise of Ayurveda.
AYURVEDA: THE ANCIENT ART OF CURE AND A BEAUTIFUL ART OF LIVING
Ayurvedam is a gift of God from heaven as the answer to the frequent prayers of our ancestors. It has not been given just to cure diseases but it has shown a way of living which is healthy and fruitful.
These days, life is a burden for all. It does not matter if you are rich or poor. For the poor, it means suffering, as they have to work hard to make both ends meet and also to attain a desired standard of living. The affluent persons have to work hard in order to keep up the style of living (social status) they are accustomed to. In the midst of all these worries, tension and hard work, your mind will not have peace nor body get proper rest. This can lead to disease.
Here ayurveda gives you an advice on proper style of life. Get up early in the morning and pray to God.
" Bramhe muhurthe uthishte swastho rakshartheam ayusha"----
Our God almighty is the only answer to all our miseries. We should pray for our daily bread. Forgive others, so that we get forgiveness from God. This divine love of God help us to love all our friends, neighbors, elders and vanishes all hatred from our minds. Thus our mind becomes clear to see the beauty of the world, which god has given to us. This will enable us to be satisfied with our earnings and to see the gifts of our life. The clear contented mind helps to think properly and free us from anxiety, tiredness and idleness. With full energy and peace of mind we have the full day to live.
Think about body appetite, digestion and sleep. This will give an idea of " doshe vriddikshaya". If something goes wrong, we should seek necessary medical care. Recognizing and identifying the messages our body conveys us at various stages is very important for a healthy living.
"Suthrasthana" instructs to have fresh and tasty food with a good appetite. Work with utmost sincerity that you fear nothing, God gives you the reward. Good sleep is essential for good health. There is clear and proper instructions about sexual life as it is very important. Food, sleep and sex are the three pillars of life. "Rithucharya" talks about changes in climate. The strains due to overwork is caused by external elements. "Nidana parivarjanam chikithsa"---says to avoid the cause to cure the illness. "Suthrasthan, Nidanesthana, Chikithsasthana " talks about medicines that cure the disease. Thus both prevention as well as cure is discussed.
Ayurveda - the ancient art of cure can be a modern art of living for better life and good health.
by Dr. ANNIE M JOHN
These days, life is a burden for all. It does not matter if you are rich or poor. For the poor, it means suffering, as they have to work hard to make both ends meet and also to attain a desired standard of living. The affluent persons have to work hard in order to keep up the style of living (social status) they are accustomed to. In the midst of all these worries, tension and hard work, your mind will not have peace nor body get proper rest. This can lead to disease.
Here ayurveda gives you an advice on proper style of life. Get up early in the morning and pray to God.
" Bramhe muhurthe uthishte swastho rakshartheam ayusha"----
Our God almighty is the only answer to all our miseries. We should pray for our daily bread. Forgive others, so that we get forgiveness from God. This divine love of God help us to love all our friends, neighbors, elders and vanishes all hatred from our minds. Thus our mind becomes clear to see the beauty of the world, which god has given to us. This will enable us to be satisfied with our earnings and to see the gifts of our life. The clear contented mind helps to think properly and free us from anxiety, tiredness and idleness. With full energy and peace of mind we have the full day to live.
Think about body appetite, digestion and sleep. This will give an idea of " doshe vriddikshaya". If something goes wrong, we should seek necessary medical care. Recognizing and identifying the messages our body conveys us at various stages is very important for a healthy living.
"Suthrasthana" instructs to have fresh and tasty food with a good appetite. Work with utmost sincerity that you fear nothing, God gives you the reward. Good sleep is essential for good health. There is clear and proper instructions about sexual life as it is very important. Food, sleep and sex are the three pillars of life. "Rithucharya" talks about changes in climate. The strains due to overwork is caused by external elements. "Nidana parivarjanam chikithsa"---says to avoid the cause to cure the illness. "Suthrasthan, Nidanesthana, Chikithsasthana " talks about medicines that cure the disease. Thus both prevention as well as cure is discussed.
Ayurveda - the ancient art of cure can be a modern art of living for better life and good health.
by Dr. ANNIE M JOHN
Exercise Your Way to Health with Ayurveda
Ayurvedic healers recommend exercise on a daily basis for good health and longevity. The ayurvedic approach to exercise focuses not only on the physical benefits exercise imparts, but also on its positive influence on mind, heart, senses and spirit when customized to suit individual needs for balance.
The ayurvedic approach to exercise aims at the following physical benefits:
· Enhanced circulation · Enhanced energy, strength and vitality · Enhanced flexibility and coordination · Good posture · Increased ability to breathe deeper, infusing more prana into the system · A feeling of lightness in the body · Toned muscles and body · Increased efficiency of the digestive system and a balanced appetite and metabolism · Increased efficiency in eliminating toxins from the body
The ayurvedic approach to exercise also aims at the following benefits for mind, heart and spirit:
· Enhanced mental alertness and agility · Enhanced mental strength · Enhanced focus and ability to concentrate · Sense of emotional equilibrium · Enhanced self-esteem and respect for one's body · Self-awareness · Enhanced ability to manage stress · Freedom of spirit
General Ayurvedic Exercise Guidelines
Exercise done to the point of discomfort tends to be counterproductive. When you work out to the point where you are sore, exhausted and straining to breathe normally, your body is generating free radicals, which have been implicated in disease and premature aging. Excessive free radical build-up in the body tends to lower natural immunity. Also, when you work your body so hard that you have to take a day off to rest it after every three days of exercise, you are increasing wear and tear. Over-exercising can interfere with your metabolism as well, slowing it down.
To get the benefits from exercise without the side effects, exercise only as long as you can breathe normally through the nose. When you begin to feel yourself pushing beyond your zone of comfort, slow down and walk until you can resume again without straining. Over time, as your body acclimatizes itself to your new way of working out, you will be able to exercise longer in comfort. Pay heed to your body and it will guide you towards your optimum exercise type and level.
The ayurvedic texts describe the concept of balaardh-using half your strength or capacity-when you exercise. For example, if you can run a 4-minute mile, you would do it in 8 minutes using the concept of balaardh. As you maintain the exercise program, your capacity will increase, so that the 50% 3 months down the line will be greater than the 50% you do today.
When done this way, you will be able to enjoy exercise and you will stay with it longer, and you won't have the burnout or injuries that often come with working out till you drop. When exercise is done within your comfort zone, it is also nourishing to your heart and emotions and enhances your sense of overall well-being.
Exercise early in the morning. When you work out in the morning, exercise helps elevate energy levels for the day and promotes more restful sleep at night. If you exercise in the evening, you may have trouble settling down to sleep.
Do not exercise on a completely empty stomach or just after a full meal. Eat something light, such as a small portion of stewed fruit, about 15 minutes before you exercise. If you've eaten a full meal, wait at least three hours before you work out, to avoid diverting the body's focus from digesting the meal and assimilating the nutrients.
Do not look on exercise only as the means to another goal such as attaining an ideal weight or being able to compete in an athletic event. Exercise because in itself it is a health-giving activity when done properly.
When exercising, focus on your breathing and the activity you are engaged in, instead of seeking diversion in the form of television or a magazine. Your positive attention on your work-out will add to the therapeutic benefits of the exercise program.
To enhance circulation and the elimination of toxins, ayurvedic healers recommend that exercise be preceded by abhyanga, the ayurvedic warm oil self-massage.
Customize Type of Exercise by Dosha
Ayurveda describes three psycho-physiological principles or doshas-Vata, Pitta and Kapha-that determine our constitution and personalities. Ayurvedic healers recommend that you choose the type of exercise you do, as well as its intensity and duration, based on your predominant dosha and your individual needs for balance.
If you have more Vata in your constitution, you gravitate towards quick bursts of high activity. You are quick to start an exercise program, but also likely to give it up just as quickly. Your mind is constantly in a whirl.
The ideal exercise options to balance Vata should incorporate slow movements, not be too tiring, and help settle the mind and body. Slow dancing, low impact aerobics, tai chi, leisurely swimming in warm water, badminton, walking and yoga are examples of Vata-balancing exercise activities.
If you are Pitta-predominant, you tend to be fiercely competitive and demanding of yourself. You like to not only compete but win. You look for individual activities that require strength, focus and speed. You tend to get frustrated when you fall short of your goals.
To keep the fire element in balance, exercise options should allow for enjoyment as well as competitiveness, and be cooling for mind and body. Water, ice or snow based activities such as swimming, downhill skiing, rowing, surfing and water-skiing are good choices. Walking or jogging in a cool shady area, tennis and yoga are also good Pitta-balancing options.
Kapha-predominant persons excel at activities requiring endurance and doggedness. They like team sports and do not get upset if the scoreboard is not in their favor. They might not always be motivated to exercise, preferring a more sedentary lifestyle.
Activities to balance Kapha should draw on the strength and endurance power of the Kapha individual but also seek to stimulate and generate intensity and liveliness. Distance walking or running, basketball, racquetball, football, aerobics, ice skating, cross country skiing and cycling are examples of Kapha-balancing exercise activities.
By Shreelata Suresh
The ayurvedic approach to exercise aims at the following physical benefits:
· Enhanced circulation · Enhanced energy, strength and vitality · Enhanced flexibility and coordination · Good posture · Increased ability to breathe deeper, infusing more prana into the system · A feeling of lightness in the body · Toned muscles and body · Increased efficiency of the digestive system and a balanced appetite and metabolism · Increased efficiency in eliminating toxins from the body
The ayurvedic approach to exercise also aims at the following benefits for mind, heart and spirit:
· Enhanced mental alertness and agility · Enhanced mental strength · Enhanced focus and ability to concentrate · Sense of emotional equilibrium · Enhanced self-esteem and respect for one's body · Self-awareness · Enhanced ability to manage stress · Freedom of spirit
General Ayurvedic Exercise Guidelines
Exercise done to the point of discomfort tends to be counterproductive. When you work out to the point where you are sore, exhausted and straining to breathe normally, your body is generating free radicals, which have been implicated in disease and premature aging. Excessive free radical build-up in the body tends to lower natural immunity. Also, when you work your body so hard that you have to take a day off to rest it after every three days of exercise, you are increasing wear and tear. Over-exercising can interfere with your metabolism as well, slowing it down.
To get the benefits from exercise without the side effects, exercise only as long as you can breathe normally through the nose. When you begin to feel yourself pushing beyond your zone of comfort, slow down and walk until you can resume again without straining. Over time, as your body acclimatizes itself to your new way of working out, you will be able to exercise longer in comfort. Pay heed to your body and it will guide you towards your optimum exercise type and level.
The ayurvedic texts describe the concept of balaardh-using half your strength or capacity-when you exercise. For example, if you can run a 4-minute mile, you would do it in 8 minutes using the concept of balaardh. As you maintain the exercise program, your capacity will increase, so that the 50% 3 months down the line will be greater than the 50% you do today.
When done this way, you will be able to enjoy exercise and you will stay with it longer, and you won't have the burnout or injuries that often come with working out till you drop. When exercise is done within your comfort zone, it is also nourishing to your heart and emotions and enhances your sense of overall well-being.
Exercise early in the morning. When you work out in the morning, exercise helps elevate energy levels for the day and promotes more restful sleep at night. If you exercise in the evening, you may have trouble settling down to sleep.
Do not exercise on a completely empty stomach or just after a full meal. Eat something light, such as a small portion of stewed fruit, about 15 minutes before you exercise. If you've eaten a full meal, wait at least three hours before you work out, to avoid diverting the body's focus from digesting the meal and assimilating the nutrients.
Do not look on exercise only as the means to another goal such as attaining an ideal weight or being able to compete in an athletic event. Exercise because in itself it is a health-giving activity when done properly.
When exercising, focus on your breathing and the activity you are engaged in, instead of seeking diversion in the form of television or a magazine. Your positive attention on your work-out will add to the therapeutic benefits of the exercise program.
To enhance circulation and the elimination of toxins, ayurvedic healers recommend that exercise be preceded by abhyanga, the ayurvedic warm oil self-massage.
Customize Type of Exercise by Dosha
Ayurveda describes three psycho-physiological principles or doshas-Vata, Pitta and Kapha-that determine our constitution and personalities. Ayurvedic healers recommend that you choose the type of exercise you do, as well as its intensity and duration, based on your predominant dosha and your individual needs for balance.
If you have more Vata in your constitution, you gravitate towards quick bursts of high activity. You are quick to start an exercise program, but also likely to give it up just as quickly. Your mind is constantly in a whirl.
The ideal exercise options to balance Vata should incorporate slow movements, not be too tiring, and help settle the mind and body. Slow dancing, low impact aerobics, tai chi, leisurely swimming in warm water, badminton, walking and yoga are examples of Vata-balancing exercise activities.
If you are Pitta-predominant, you tend to be fiercely competitive and demanding of yourself. You like to not only compete but win. You look for individual activities that require strength, focus and speed. You tend to get frustrated when you fall short of your goals.
To keep the fire element in balance, exercise options should allow for enjoyment as well as competitiveness, and be cooling for mind and body. Water, ice or snow based activities such as swimming, downhill skiing, rowing, surfing and water-skiing are good choices. Walking or jogging in a cool shady area, tennis and yoga are also good Pitta-balancing options.
Kapha-predominant persons excel at activities requiring endurance and doggedness. They like team sports and do not get upset if the scoreboard is not in their favor. They might not always be motivated to exercise, preferring a more sedentary lifestyle.
Activities to balance Kapha should draw on the strength and endurance power of the Kapha individual but also seek to stimulate and generate intensity and liveliness. Distance walking or running, basketball, racquetball, football, aerobics, ice skating, cross country skiing and cycling are examples of Kapha-balancing exercise activities.
By Shreelata Suresh
Thursday, August 10, 2006
The Exercise Cure
By Anne KruegerVisit Sally Dick, a naturopath and physician in Windber, Pennsylvania, and you’re more likely to get a prescription for exercise than one for a pill.
She’s among a maverick group of physicians who not only are convinced that regular exercise may be the most important thing you can do for your health, but who make that belief a cornerstone of their practice.
“I tell all of my patients that without a lifestyle that includes exercise, nobody can truly be well,” says Dick, who is staff physician at Windber Medical Center’s integrative medicine department. She sits down with every single patient who comes to see her and, after diagnosing any particular problems, comes up with a lifestyle plan in which exercise is a major component. “I try to get a feel for what each patient is all about and how they can incorporate some form of exercise into their life,” she says. “Then I send them off with a plan and we reconnect in a week or two to see how it’s going.”
An exercise plan? Reconnect in a week or two? My own doc recently sent me off with a Lipitor prescription for my high cholesterol without even mentioning the word exercise. And the only time I will be reconnecting anytime soon is to see if the drug he prescribed is wreaking havoc with my liver.
My experience with mainstream medicine is not unusual in a country where 3 billion prescriptions were dispensed last year, up from 2 billion a decade ago. As Steven Findlay, a health policy analyst in Washington, says, “We love our medicines.” So much so, he says, that we use them as a substitute for a healthy lifestyle. “Most of us don’t routinely eat wholesome foods, manage our weight, or stay active.” This, even though reams of studies have piled up to show that such choices can help prevent or treat most of the biggest causes of disease, disability, and death in this country.
Exercise, in fact, can stave off heart disease, cancer, and diabetes, for starters, not to mention less dire but still troublesome conditions like arthritis, PMS, depression, and memory problems. When you exercise, everything works better: Your heart pumps faster and you breathe more rapidly, delivering oxygen-rich blood throughout your body and toning up your organs for optimum performance. Weight-bearing exercise not only builds muscle, it jump-starts metabolism, which can help keep weight and blood sugar in check. It can also stimulate bone growth and strengthen connective tissue, thus reducing the chances of osteoporosis.
“Exercise is, hands down, the single best thing you can do for your health,” says Sally Dick. If it’s so important, why aren’t more doctors pushing us to do it? After all, studies have shown that a nudge from someone in a white coat can make a big difference.
Unfortunately, most mainstream doctors are just as harried as the rest of us. “During any patient visit, most of us are really pressed just to address what the patient came in for,” says Rebecca Meriwether, a physician in the department of family and community medicine at Tulane University in New Orleans. “It’s often the preventive advice, like exercise, that gets left out.” Then, too, doctors get weary of recommending something that many patients have a hard time following through on.
If your doctor is alternative-minded, like Sally Dick, you’re much more likely to get help in making exercise a priority. But in the absence of such a physician, you have to take matters into your own hands. Easier said than done, of course. But if you talk to people who’ve managed to make exercise a regular part of their lives, over and over you’ll hear the same story: The key isn’t to suddenly join a gym or invest in thousands of dollars’ worth of exercise equipment and hope for the best. You have to do some hard thinking about why you haven’t been able to make exercise a habit, and what you could do to address your particular obstacles.
Any five people who asked themselves these questions would likely come up with different answers—and that’s the point. As the “Profiles in Sweat” on these pages make clear, no single approach does the trick for everyone. “Everybody has his or her own prescription for exercise,” says Dick. “Some people need a friend, some need the exercise to be competitive, and some need a solitary walk around the block. Finding the right activity for you is half the battle.”
I’ve seen this firsthand with my daughters, both of whom exercise regularly in spite of their sedentary mom. For my 13-year-old, who is an introvert, walking on the treadmill is just what she needs to refuel after a day spent navigating the social pressures of middle school life. On the other hand, my 11-year-old spends six days a week in the company of 25 other children who are part of a dance ensemble that performs all over the world. She thrives on the camaraderie, the connections, and the energy of it all.
In the face of such inspiring role models, I find that I can’t stay a slug any longer. I have decided not to wait for my doctor to discover the health benefits of exercise and to write my own prescription instead.
My biggest hurdle is a lack of time, followed closely by my own laziness. But modern life also conspires against me. Being the mother of two busy kids puts me behind the wheel of the car for a big chunk of each day, and unfortunately, my neighborhood has no walking-friendly sidewalks.
After much searching, I have found two promising possibilities. The first is that I’ve decided to join Curves, a national chain of women’s health clubs. The “no men, no mirrors” atmosphere is very appealing, and the 30-minute workout is a quick combination of strength training and individualized aerobics that’s interesting and challenging enough that I might even be able to stick with it.
I’m also starting to count the number of steps I take during my regular daily activities. This is one time I can be thankful that my washer and dryer are in the basement, because the trip up and down makes my pedometer keep on clicking. I’ve already walked 6,000 steps today and I haven’t even left the house! (A sedentary person takes an average of 3,000 steps a day; 10,000 steps, which is about five miles, is considered moderate to vigorous exercise.)
I am concentrating on Dick’s advice to start small and let things go from there. I’m hoping that as I continue, exercising won’t feel like such a huge effort on my part, that it will become self-sustaining.
What’s motivating me? My active daughters don’t know it, but my vision is to become one of those annoying mothers who later in life is often mistaken for their sister. Well, older sister. It’s a dream anyway. And there’s nothing wrong with a little fantasy if it keeps you counting the steps.
How Much Exercise Is Enough?As with many good things, more is better than less, and a little is much, much better than none at all.
To reduce your risk of many chronic diseases, including heart disease, diabetes, and some cancers, most experts agree that you need to move around for 30 minutes most days of the week. Whichever aerobic activity you choose—brisk walking, swimming, cycling—it should be vigorous enough to make you a little breathless, so that it’s an effort to talk. Happily, you don’t have to do it all at once to reap the health benefits: Three ten-minute bouts a day yield equally positive results.
The Surgeon General also recommends you do some sort of strength training at least twice weekly, including one or two sets of 8 to 12 repetitions for the major muscle groups. Stretching should also be part of your regimen, to stave off injury and keep you supple.
As you get fitter, you’ll be able to push your limits. A daily 60-minute workout that mixes aerobic, strength, and flexibility exercises is recommended for optimal health by the Institute of Medicine. But there’s really no upper limit. You may be surprised at how far your body can take you.
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