December 14, 2004 [Volume 5, Issue 26]
To Your Health is brought to you by:
- Yo! How's Your Immune Function?
- Fishing for a Solution to Exercise Induced Asthma
- Standing Strong in the Fight Against Rheumatoid Arthritis
Yo! How's Your Immune Function?
Just about everyone knows that yo-yo dieting - repeatedly losing and gaining weight - isn't very effective in the long term. And who wants to go through the frustration of dropping 10 or 20 pounds then putting it all back on and more? The reality is that far too many people are on yo-yo diets these days, and the consequences might expand (no pun intended) beyond simple weight loss and weight gain.
According to a study in the Journal of the American Dietetic Association, repeatedly losing and gaining weight in cyclical fashion may actually reduce long-term immune function, and the reduction is proportionate to the amount of times the person has intentionally lost weight. This is significant because the immune system is essentially the body's line of defense against infection, illness and disease. When the immune system is low, your chances of getting sick are high - the lower your immunity, the greater the risk of acquiring anything from a common cold to cancer.
Maintaining a weight appropriate to your body height/type and following a sensible, moderate exercise and diet regimen are the keys to keeping immune function high - and they're great ways to stay happy and healthy, too! Your chiropractor can evaluate your current situation and, if necessary, recommend a permanent weight-loss strategy.
For more information on proper nutrition, visit www.chiroweb.com/find/archives/nutrition.
Reference: Ulrich C, et al. Journal of the American Dietetic Association 2004;104:892-94, 903.
Fishing for a Solution to Exercise Induced Asthma
Proper breathing is a vital component of effective exercise, whether you're running, swimming or lifting weights. Breathe in, breathe out; inhale on the way up, exhale on the way down. Sounds easy, right? Not if you suffer from exercise-induced asthma. It's been estimated that nine out of 10 chronic asthma sufferers, and four of 10 individuals with allergic rhinitis or atopic dermatitis, will feel the effects of exercise-induced asthma. Symptoms can include chest tightness, coughing, shortness of breath, and fatigue.
There is hope for sufferers of this condition, however: Researchers at the University of Indiana have found that fish oil may reduce the severity of exercise-induced asthma in athletes. Subjects who consumed fish oil capsules daily for three weeks (approximately 5.4 grams of fish oil per day) showed improved postexercise pulmonary function and reduced symptoms of exercise-induced asthma compared to control subjects who received no fish oil supplementation.
Good dietary sources of fish oil include herring, albacore tuna, salmon, mackerel, sardines and anchovies. And if you don't have the time (or palate) to fit fish into your regular diet, you can always get the benefits of fish oil from a regular supplement. Ask your chiropractor about the benefits of fish oil, particularly if you suffer from asthma.
For more information on vitamins, minerals and supplements, go to www.chiroweb.com/find/tellmeabout/nutrients.html.
References: Mickleborough TD, Murray RL, Ionescu AA, Lindley MR. Fish oil supplementation reduces severity of exercise-induced bronchoconstriction in elite athletes. American Journal of Respiratory and Critical Care Medicine November 2003;168(1):1146-7.
Standing Strong in the Fight Against Rheumatoid Arthritis
Approximately 2.1 million Americans suffer from rheumatoid arthritis (RA) - a painful, debilitating disease that causes joints to become inflamed, leading to pain, stiffness, swelling and loss of joint function. Declining bone mineral density (BMD) and progressive joint damage are common features of this frustrating condition.
Not a pretty picture - and certainly not a physical environment conducive to exercise, particularly exercise intended to build and maintain muscle strength and mass. In fact, loss of muscle strength/mass can be another consequence of RA. However, a study published in the Annals of the Rheumatic Diseases provides evidence that muscle strength gains and normal bone mineral density can actually be maintained in people diagnosed with early RA.
In the study, 70 patients were randomized to perform either home-based strength training or range-of-motion exercises for two years. Both groups were also encouraged to perform aerobic activity two to three times a week. After two years, the research team assessed patients' muscle strength gains, and then encouraged subjects to continue strength training on their own. Three years later, researchers found that not only had subjects' initial strength gains been maintained, but also that BMD had not declined, and radiographic evidence of joint damage had not progressed.
While these findings certainly aren't definitive, they do suggest several important points: People with rheumatoid arthritis may be able to safely participate in physical activity, and exercise may help slow the progression of the disease.
If you suffer from RA, consult your doctor before beginning any exercise regimen. For more information on sports and fitness, visit www.chiroweb.com/find/archives/sports.
Reference: Hakkinen A, Sokka T, Kautiainen H, et. al. Sustained maintenance of exercise induced muscle strength gains and normal bone mineral density in patients with early rheumatoid arthritis: a 5 year follow up. Annals of the Rheumatic Diseases 2004; 63: 910-16.
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