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Activity: It all counts

A study published in the British Journal of Sports Medicine found that even 10 minutes per week of light to moderate physical activity was associated with significantly lower risks of death. They also found that there is an increasing benefit, with more activity resulting in even lower risks of death, up to 1,500 minutes or more per week.

The researchers looked at self-reported lifestyle and behavioral data from the CDC’s National Health Interview Survey between 1997 and 2009, and then matched responses with diagnosis and death data from the National Death Index. They excluded participants with serious chronic diseases, incomplete responses, or less than three years of follow-up, and ended up with data from 88,140 US adults ages 40 to 85, followed for about nine years.

Participants had reported a wide range of activities which fit into light, moderate, or vigorous categories, and the researchers analyzed all of this in different ways. First, because they were mostly interested in light to moderate activity, they “translated” every minute of reported vigorous activity into two minutes of moderate activity, per accepted research protocols. Then, they divided everyone into eight groups based on reported minutes of light to moderate activity per week, ranging from completely inactive (zero minutes), to a little (between 10 and 59 minutes), and on up to over 1,500 minutes per week.

What was fascinating (and also depressing) was that the largest group by far was the completely inactive group (36,702 people, 42% of the total). As a matter of fact, over half didn’t meet the minimum recommended amount of 150 minutes of weekly activity (52,136 people, 59%), which fits with prior research. I suppose it’s heartening that a fair amount did get their 150+ minutes weekly (36,004 people, 41%).

Researchers wanted to know how little activity provided benefit

Even after adjusting for smoking, alcohol intake, and body mass index, as little as 10 minutes per week of light to moderate activity was associated with an 18% lower risk of death from any cause. The benefits of more and more exercise followed a fairly obvious dose-response curve, up to 1,500 minutes per week, which had a 46% lower risk of death from any cause (meaning the higher the “dose” of activity, the lower the risk of death). They then looked at cardiovascular (heart attack, stroke) and cancer death risk, and found very similar results.

Then they went back and looked at light to moderate vs. vigorous activity, and found that comparing them by minutes per week, there was a much greater benefit to vigorous physical activity, i.e., more bang for the buck. Those who reported 10 to 59 minutes per week of vigorous activity had a 26% lower risk of death from all causes, as compared to the light/moderate group at 19%. Again, the minutes per week of vigorous activity was associated with a clear dose-response curve, with more being better on up to 600 or more minutes per week and a 42% lower risk of death (that’s as high as they went, because only 1,973 participants reported that much). Again, when they looked at cardiovascular and cancer deaths, they had much the same result.

Why is it that all activity seems to extend our life?

We know that exercise has multiple positive physical effects on weight loss and maintenance, blood sugar control, inflammation, cardiovascular and immune function, and more. Exercise has so many benefits, it’s better than any medication. It can’t be packed into a pill.

These findings underscore (again) that when it comes to exercise, every little bit counts, and a lot counts even more. The recommended minimum for heart health benefits (150 minutes of moderate intensity activity per week — like brisk walking) can be an admirable goal for some people, or a bare minimum for others, and everyone will still reap benefits.

You do not have to go to the gym

This study included a wide variety of activities. We can discover an activity that we enjoy, and do it regularly. We can also work activity into our regular day. I saw a sign hanging on a door recently, a brightly colored advertisement: “Free Exercise Equipment Inside! Open This Door for Your Free Workout Machine!” The door led to the stairwell.

And that’s the idea. Every little bit counts, so if you are blessed with the ability and the good health to move your body, do it! Park farther away from the entrance of stores and walk extra. Grab a basket, not a cart, and work your biceps while you shop. While waiting for the train, the bus, or to board a plane, see how many steps you can log. If you’re talking on the phone, pace, or at least stand and do some leg moves. Like to watch TV? Get a used exercise bike and set it in your living room. Or grab an exercise mat and do some core work while watching your favorite TV show.

The post Activity: It all counts appeared first on Harvard Health Blog.

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quintinefowler-blog · 5 years

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How Gay Are You?

A new film explores the many shades of human sexuality.

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quintinefowler-blog · 5 years

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Is Sex by Deception a Form of Rape?

Laws are seeking to elucidate the problem of “rape by fraud.”

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quintinefowler-blog · 5 years

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Deepak & Darrah On Attaching Yourself To One Identity

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quintinefowler-blog · 5 years

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Skipping Breakfast May Increase Stroke and Heart Risks

Eating breakfast could be a simple way to promote cardiovascular health, one researcher says.

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quintinefowler-blog · 5 years

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A Vicious, Untreatable Killer Leaves China Guessing

African swine fever, which harms pigs but not humans, has swept across the country, the world’s largest pork producer. And those are only the cases the government knows about.

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quintinefowler-blog · 5 years

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Burdock Root Benefits: How Can You Use This Powerful Plant?

Today, more and more people are discovering the health benefits of burdock root, particularly for skin, digestion, and detoxification. What's more, you can enjoy this little-known gem as a tasty root vegetable!

Burdock has some interesting Trivial Pursuit or Jeopardy facts surrounding it. If you've ever removed a sticky round burr from your clothing after hiking through the forest, there's a good chance you've encountered seeds of the burdock plant. Burdock's ingenious mechanism for seed dispersal was the inspiration for Velcro.[1] However, the plant's roots, not the seeds, pack the most powerful health benefits.

What Is Burdock Root?

Burdock (Arctium lappa) is a big-leaved biennial plant with purple, thistle-like flowers. Native to Asia and Northern Europe, you can find burdock plants growing throughout the world. Its many uses are gaining popularity in the United States and beyond. In homeopathic circles, you may have seen burdock sold as lappa.

Burdock root is an underground tuber that you can use as food or as a medicinal herb. In Japan, people use burdock as a food source in many dishes and call the root gobo. The root is crispy with a sweet, earthy flavor that resembles celery.

You can use burdock root to improve your health and well-being since it is rich in essential nutrients, minerals, and antioxidants.[2]

Top 10 Benefits of Burdock Root

Traditionally, people used burdock root for a number of ailments, including joint discomfort, sore throats, respiratory infections, and skin-related conditions. Today, research also points to its powerful ability to boost your immune system and so much more.[3] Read on!

1. May Promote Normal Wound Healing

One study looked at how the Amish take care of burns; they apply a mix of therapeutic herbs and then wrap the burn in burdock leaves — which have many of the same biological compounds as the root.[4]

Did you know that burdock leaf acts as an effective remedy for wounds or burns?

The researchers found this practice resulted in no infected wounds, no "trauma" when changing wound dressing, and minimal or no discomfort.[4] Researchers concluded that the burdock dressings were an effective alternative to conventional burn care.

Burdock may have antibacterial properties. Studies have documented that compounds in burdock repel certain harmful organisms.[5] Burdock root contains chlorogenic acid (which also happens to be a component of green coffee beans); this compound reduces redness and swelling — not to mention, it also promotes normal blood glucose levels and fat metabolism.[4]

2. Reduces Redness & Swelling

Over time, toxins build up in your body from the foods you eat, water you drink, and air you breathe. These toxins, as well as exposure to UV light, can cause your cells to generate free radicals that oxidize or damage cells. The build-up of these toxins and the resulting cell oxidation can lead to systemic redness and swelling in your body, which, in turn, causes discomfort — and may lead to a host of other ailments.

As an antioxidant, burdock root can stop toxins and free radicals from wreaking havoc on your body.

Burdock root contains antioxidants and other bioactive compounds that counteract free radical damage in your body. Besides chlorogenic acid, scientists have isolated arctigenin (a lignan, if you know your biological compounds) and arctiin as two major bio-active components in burdock root that reduce redness and swelling.[4, 6]

3. Boosts Skin Health

Whether you have dry skin, acne, eczema, or psoriasis, the properties in burdock root make it a great choice to make your skin glow![7] Burdock's active ingredients promote blood circulation, pushing blood to the surface of the skin[2] — which make it look supple and younger-looking.

If you're looking for healthy, glowing skin, give burdock root a try!

No need to search for the fountain of youth — research shows that burdock root can lead to healthier-looking skin.[8] Whether you take it in a capsule, tea, or extract — or you eat burdock root for dinner — its effects work from the inside out. Some studies have found it helpful when applied topically, as well.[8]

4. Promotes a Healthy Body Weight

Burdock root is low in calories, with just 72 calories per 100 grams. But that's not what makes it helpful in managing body weight.

Compounds found in burdock root may boost your metabolism and improve weight loss!

Burdock contains inulin and chlorogenic acid, which improved fat metabolism and promoted normal levels of cholesterol and blood sugar in animal studies.[2, 9, 10, 11]

One study found that taking burdock promoted normal body weight in rats, and also had fat-reducing properties in human cells in vitro.[8] According to the study, "These results suggest that burdock root is expected to be useful for body weight management."[12]

5. May Prevent Cell Proliferation

A number of studies have looked at how burdock root affects the harmful and excessive growth and spread of cells in the body. Burdock root acted against liver cell masses in vitro (in a lab study on cells), and prevented them from growing.[13]

The lignan arctigenin in the root has been shown to work against harmful breast tissue cells as well.[14]. Overall, burdock root may have positive effects on overall health and longevity by keeping cells in a healthy state.

6. Aids in Digestion

The inulin in burdock root is a natural dietary fiber that is not absorbed or digested by the stomach. It acts as a prebiotic, which means food for beneficial bacteria found in your gut. Once burdock (and the inulin it contains) moves through your intestines, probiotics (friendly bacteria) use it to flourish. And the helpful gut microbes keep your digestion working well.

Did you know that burdock root acts as a prebiotic? This helps probiotics thrive in your gut.

Burdock root has been used in traditional Brazilian medicine for centuries for the digestive system.[15] That therapeutic benefit now has scientific evidence to back it up. At least one animal study showed that burdock root might soothe digestive disorders by thickening the colon wall and reducing redness and swelling.[15]

7. Natural Diuretic for the Kidneys

Burdock root is a diuretic which can increase urine output, making it a natural alternative to water pills if you should need a temporary reduction in swelling.[4, 6]

Diuretics stimulate and detoxify your kidneys, helping to promote fluid balance and cleanse your body of waste.[2] Burdock root also deters harmful organisms that are sometimes associated with kidney and urinary discomfort.[16]

8. Promotes Liver Health

Watch out! Burdock root may be your new go-to for liver health.

In support of traditional use, animal studies have found that burdock root may help cleanse and detox the liver from certain harmful substances. One animal study showed that the antioxidants found in burdock root may help protect liver cells from acetaminophen (Tylenol) damage.[17]

It's well known that alcohol is bad for your liver. Avoiding alcohol altogether is ideal, but if you do partake in occasional alcohol, certain herbs and foods may cleanse your liver.

A second animal study found burdock root improved several markers of liver health caused by drinking too much alcohol. These markers include glutathione and cytochrome P450[18] — a substance that increases in heavy drinkers and activates bad chemical reactions in the body.[19]

9. Promotes Healthier Hair

Pro tip: Try burdock root to eliminate dandruff or dry scalp!

Whether you want to eliminate the dry scalp that causes dandruff or stop hair loss, burdock root is an effective tool to add to your hair care arsenal.

Burdock contains fiber, essential fatty acids, and vitamins that are all good for healthy hair, but scientists have pinpointed the antioxidant lignan arctiin as the biological component that may promote hair growth and prevent hair loss.[20] People use burdock root oil for dry scalp, itching, and dandruff, though there are limited studies on its effectiveness.

10. Acts as a Natural Aphrodisiac

If you're looking to boost your libido, look no further than burdock root. The plant extract has long been used as a natural aphrodisiac to stimulate sexual drive and response — benefits that have been verified scientifically, as well.[21]

In one study, burdock increased testosterone and several components of sexual performance in rats.[21] The researchers credited burdock's diverse array of flavonoids, saponins, lignans, and alkaloids for this effect.

How to Use Burdock Root

Burdock root is versatile and can be used in a number of ways, depending on your personal preference and reason for using it. If you want to consume it as a vegetable, look for it in the produce section. If you can't find it, look at an Asian market.

Many people drink burdock root in tea, which you can find online or in specialty markets, including health food stores or Asian markets. You can also take burdock capsules filled with the root powder or take it in liquid extract form.

Always look for high-quality, organic extracts. You can purchase these in your local health food store. It is best to avoid alcohol-based extracts.

You can use the roots raw as a salad vegetable, or cook them in stir-fries as you do carrots. Burdock root doesn't require much seasoning; cooked and sliced, it can be enjoyed with salt and drizzled with olive oil, or with a healthy vegan dip.

Simple & Tasty Burdock Chips

Ingredients

Several burdock roots

Organic olive oil

Himalayan pink salt

Directions

Heat oven to 450 F. Wash and scrape your burdock roots and cut into thin strips.

Drizzle olive oil on the sliced roots until lightly coated.

Sprinkle with Himalayan pink salt.

Bake for about 10 minutes.

Once browned on the bottom, flip and bake the other side for 5 to 10 minutes.

Enjoy!

Dried Burdock

You can purchase dehydrated burdock root herbs — which may contain just the root or other plant parts — or make them yourself. Once dried, you can steep it in tea, add to a recipe, or grind and add to a capsule.

Ingredients

1 burdock root

Directions

Wash thoroughly.

Cut the roots into small pieces with a paring knife or grate the root.

Arrange the root pieces in a single layer on a baking sheet to dry in the sun for 3 or 4 days, or bake them at 250 F for 4 hours.

Dried roots will keep in an airtight container for up to a year.

Burdock Root Tea

You can purchase pre-prepared burdock root tea or use dried roots you've harvested yourself.

Ingredients

8-10 strips of burdock root (dried)

2 cups of water

1 teaspoon of raw honey to sweeten (if desired)

Directions

Place burdock root strips in a teapot.

Bring water to a boil and steep strips for 5 to 10 minutes.

Pour the tea, add your preferred sweetener, and drink up!

Burdock Nutrition

Burdock root is chock-full of important nutrients, including vitamin A, vitamin C, vitamin E, and B complex.

Burdock also contains folate, manganese, calcium, iron, magnesium, and potassium as well as antioxidants like quercetin, luteolin, and phenolic acids.

One serving of burdock root can contain nearly 4 grams of dietary fiber.[22]

Precautions & Side Effects

While the use of burdock root is generally safe, it is important to exercise caution and use responsibly. Here are a few known side effects.

Both topical use and oral consumption may cause allergic reactions. If you are allergic or sensitive to any plants in the Asteraceae family, including ragweed, marigolds, daisies, and chrysanthemums, avoid burdock root.[23]

While burdock root can promote normal blood sugar levels, people with diabetes should exercise caution when using herbs that affect blood sugar, especially if they take insulin.[24]

Do not use burdock if you are taking blood-thinning medications (including aspirin), because that can increase the risk of bleeding, especially in people with bleeding disorders.[2]

Avoid using burdock root if you are pregnant or nursing, as it may cause oxytocin-like effects and stimulate your uterus.[25]

If you are harvesting the plant in the wild, be aware of what you are picking. Belladonna and nightshade, both deadly weeds, closely resemble the burdock plant.

As a general rule of thumb, if you are on any medications, speak with your healthcare provider before using a new supplement, including burdock root.

Points to Remember

Whether you are looking for a natural remedy for a particular ailment or want to support and improve your overall health, burdock root is a popular and versatile option to consider.

The roots can provide nourishment and healing, particularly for long-term chronic illnesses caused by redness and swelling. Other health benefits include promoting healthy skin and hair, detoxifying the kidneys and liver, helping digestion, and limiting the growth of bad cells or harmful organisms.

Burdock root is generally safe for most people, so try it out and see how it helps your health and well-being.

Have you tried burdock root? Do you have any favorite recipes? Share your story below!

The post Burdock Root Benefits: How Can You Use This Powerful Plant? appeared first on Dr. Group's Healthy Living Articles.

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quintinefowler-blog · 5 years

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At War: The Military Wants Better Tests for PTSD. Speech Analysis Could Be the Answer.

Using computerized voice analysis, a new study found 18 features of speech that identify markers of PTSD in veterans.

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quintinefowler-blog · 5 years

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Infertility: Extra embryos –– too much of a good thing?

For infertility patients, an IVF cycle can feel like a numbers game. How many follicles are developing well? How many oocytes are retrieved? How many will fertilize? And most important, how many embryos will be ready to transfer into the womb? Although many people say “it only takes one,” I have found that most people going through in vitro fertilization (IVF) are hoping for several.

Why do people hope for several embryos?

If it only takes one, why hope for more? For those struggling with infertility, safety in numbers may feel heartening. Some families hope to have more than one child, and welcome the chance to freeze embryos for future use. They hope to avoid the costs, both financial and emotional, of undergoing another IVF cycle. And for those who worry about aging eggs, creating embryos now enables them to use the mom’s eggs before she gets any older. Extra embryos also provide peace of mind should the cycle not result in pregnancy or end in miscarriage.

What questions arise when extra embryos exist?

In many ways, having several embryos cryopreserved is a good thing. I know one couple with five children, all from one egg donor cycle. For this couple, the bounty of embryos was a gift that kept on giving. However, for others, extra embryos can be problematic. Here are a few examples of the downside of cryopreserving embryos.

Cryopreserved embryos can offer false hope. Reproduction is truly a mystery. I know a couple who have two sons through egg donation. They conceived their first son on their first donor cycle, a cycle that yielded 12 frozen embryos. All went so smoothly the first time around, the couple assumed that they would have another pregnancy after at most three frozen transfers. As it turned out, they went through all 12 embryos before moving on to another donor. The first cycle with their new donor brought them their second son.

Parents may question family size. Some people embark on parenthood with a clear idea of how many children they want. Others want to take it as it comes, deciding after the birth of each child whether their family feels complete. Either way, they feel that the decision is theirs; they don’t have to have more children than they are prepared to parent.

Ironically, this assumed ability to limit the size of one’s family is challenged when IVF yields “extra” embryos. Some feel a responsibility to the embryos to give them a chance at life after all they went through to create them. Or they may wonder if a larger family is meant to be. Some fear that not using the embryos demonstrates a lack of gratitude. After all, they would have done most anything to become parents. Can they really turn away from this ultimate gift?

What choices do people make?

What do families do when they have embryos cryopreserved that they do not intend to use? I have found that many people deal with this with avoidance. Each year they pay a storage fee and give themselves a pass to avoid the topic for another year. Some regard their embryos as a kind of fertility insurance policy. The embryos are there should they need them.

For some families, however, the decision cannot be passive. Some parents feel it is important to acknowledge that their family is complete. They prefer to actively confront the question of what to do with their extra embryos. For some this decision is fairly straightforward: they see an embryo as having a potential for life but as not yet being a life. They may decide to dispose of extra embryos and feel comfortable with their choice.

Not so for everyone. Some parents look at the child or children they have from IVF and want to give the embryos life. They may identify with birth parents in adoption, feeling a need to find parents for their embryos. Others choose to donate extra embryos to science, feeling that this raises fewer social and ethical issues, and offers them — and their embryos — the opportunity to help other infertile families through research.

When embarking on an IVF cycle, infertile individuals and couples understandably hope for several embryos. For some this proves a blessing: they are able to have a longed-for child or children. Yet many also learn that infertility is a complex experience that does not end with the birth of their children. Having cryopreserved embryos is but one way in which infertility remains with people long after their families are completed.

The post Infertility: Extra embryos –– too much of a good thing? appeared first on Harvard Health Blog.

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