How to protect yourself from the "Silent Killer"

3 Lifestyle habits that are essential and favorable to prevent Hypertension


What is the "silent killer?" This is the nickname for a deadly killer that people often over look. Did you know that hypertension effects approximately 73 million (1 in 3) adult Americans and is a major risk factor for cardiovascular disease (AHA, 2008). Hypertension can develop late in life individuals with normal blood pressure ages 55 have a 90 percent lifetime risk for developing hypertension (Chobanian, et al., 2003.) - And 28 percent of Americans are unaware that they have hypertension (AHA, 2008).

Here are some lifestyle modifications you can begin to make to decrease your chance of developing this "silent killer".

1. Weight reduction in overweight or obese individuals (Body Mass index 25 or above) can reduce systolic blood pressure by 5 to 20 mmHg for every 10 kg of weight lost. By implementing the Dietary Approaches to Stop Hypertension (DASH) eating pattern - a diet rich in fruits, vegetables, and low-fat dairy products, and low in total and saturated fat- can decrease systolic blood pressure by 8 to 14 mmHg. Restricting sodium intake to no more than 2.4 gm sodium (6 gm sodium chloride) per day can lower systolic blood pressure by 2 to 8 mmHg. (The DASH Diet can be discussed in further detail by request).

2. Limiting alcohol consumption to no more than 2 drinks per day can lower (for men) and 1 drink per day (for women) can drop systolic blood pressure by 2 to 4 mmHg. (A drink is defined as 12 oz of beer, 5 oz of wine, and 1 oz of 80 proof liquor.)

3. Engaging in regular Physical activity (e.g. brisk walking) for at least 30 minutes per day for most days of the week can reduce systolic blood pressure by 4 to 9 mmHg. (Chobanian, et al., 2003)

By implementing these lifestyle modifications you will lower blood pressure, improve the effectiveness of antihypertensive drugs and reduce CVD risk. For example a 1500 calorie (DASH) eating plan has effects comparable to single drug therapy- at no cost! Combining these three lifestyle modifications can accomplish even greater results! You now have 3 powerful motivators to prevent hypertension the "silent killer" and be on your way to a healthier better you! Have a healthy and happy day!

By, Natalie Pyles

Health & Fitness Expert, Medical Exercise CPT, Nutrition Specialist, Author,& NSA Speaker

Why Exercise for Cancer?

"What's the one thing I should Start doing NOW as it relates to Exercise for Cancer?"

How to Exercise for Cancer

Exercise programming for cancer may mirror the growth in the US in alternative medicine and self help. A report in Alternative Therapies Journal by Van deCreek et al suggests that exercise is second only to prayer as the top forms of complimentary therapies that breast cancer survivors have interest in (prayer=84%, exercise=76%) and actually participate in as part of their recovery (prayer=76%, exercise=38%). Secondly, the passage of the Balanced Budget Act in 1998 has curtailed many acute rehabilitation programs in the US. Therefore, many therapists are looking for programs to provide to their patients to expand their level of clinical services. In 1996, the publication of the US Surgeon General’s Report on Physical Activity put into perspective the importance of regular exercise in maintaining and improving one’s physical health. Lastly, health centers in the US and abroad are moving in the direction of new and innovative programming. Many health clubs want to forge stronger relationships with their community medical facilities. All of these elements make for an attractive fit to provide exercise for persons with cancer. Therefore, exercise may stand on its own as the premier form of complimentary medicine for cancer survivors.

Benefits of Exercise

Why would a cancer survivor who has recently undergone chemotherapy or radiation wish to participate in an exercise program? In essence, patients feel better when they are in good shape. Not only are they better able to tolerate their medications, but their quality of life improves. This section details some of the major sports medicine reports that lend support to participating in exercise as a preventive approach to cancer but (according to some oncology sources) also to improve the odds for survival after diagnosis.

The Epidemiology of Exercise and Cancer

In the mid 1980s, Dr. Rose Frisch detailed a report that stated that former collage athletes had a marked reduction in the incidence of certain types of cancer, some by up to 45% less than their sedentary counterparts. In the late 1980s, a report from Stanford stated that persons who engage in more than three hours of physical activity per week have a reduction in certain cancers (such as colon cancer) by about 15%. These were the first epidemiological reports that looked at physical activity in cancer prevention. It wasn’t until five years later that USC Professor Dr. Leslie Bernstein showed a 60% reduction in breast cancer incidence in premenopausal women who engaged in regular exercise each day. Three years later, Dr. Ingar Thune published a Swedish study on physical activity and breast cancer incidence in 25,000 women. Her results mirrored the work at USC and showed a reduction in incidence rates by over 25%. This is impressive based on the large sample size interviewed. In general, the consensus of epidemiology reports lend a tremendous amount of statistical power to inclusion of exercise into a cancer-prevention regime.

Improved Immune System

Reports from the early 1990s by Dr. David Nieman confirmed that exercise enhanced natural killer (NK) cell activity. This immune system component has effects on chemoprotection. However, the criticism in the immunology community is that changes in the immune system are transient, and it is hard to pinpoint whether or not regular exercise stimulates these cells enough to produce a long-term effect.

In a conversation with Dr. Nieman early in 1999, his response to this was for physiologists and physicians to understand the concept of immunoenhancement - the sum of change in the immune system over time. This changing pattern over time may improve the protective status of the immune system without being detected on a random blood draw. Nonetheless, this may explain why some persons who exercise regularly may have a reduced incidence rate of certain types of cancers.

Hormonal Changes

Some theories recently published by Dr. Ann McTiernan state that improving the hormone state will have a tremendous impact on cancer development. It seems as though components such as insulin and insulin-like growth factor (IG-F) have an effect on tumor development. Modulating these hormones (along with cortisol and sex hormones) may reduce the ability of tumor cells to grow and proliferate.

Other Physiological Mechanisms

There are other hypotheses that may indeed have an impact on tumor cell development and proliferation. Like the new angiogenesis inhibitors that are being tested in the cancer field, exercise redistributes blood flow. This redistribution may have an impact on blood supply to the developing tumor cell. Exercise also increases body core temperature, changes body pH and increases the amount of lactate produced metabolically. These changes, although not currently tested in cancer, may also have an impact on tumor cell growth. We can only speculate as to the true mechanisms of why those who exercise may be at a reduced risk for development.

Quality of Life Changes

The past 10 years of behavioral research has given quite a bit of information as to the power of support groups and positive thinking on cancer survivorship. Recent behavioral reports have shown that persons with metastatic cancer who are involved in group support live longer than their non-support group counterparts. In the behavioral aspects of exercise, what we do know for certain is that physical activity enhances the quality of life for all of its participants. There are more reports coming out each year on the effects of exercise on quality of life issues. A 1997 report by Dr. Bernadine Pinto stated that 16 breast cancer survivors who participated in regular aerobic exercise had improved profile of mood scores than their sedentary controls. A 1998 report by Michelle Segar from the University of Michigan stated that 24 breast cancer survivors who performed regular aerobic conditioning had improved self efficacy scores and less anxiety than their controls. A 1999 review of over 20 behavioral reports by Dr. Kerry Courneya from Canada states that 75% of these reports show positive effects of exercise on cancer survivorship. A paper presented at 1999 by the HealthEmotions Research Institute states that 41 women with breast cancer who underwent a 16-week group exercise program improved blood pressure, body weight and well-being scores. This is some of the most profound research available on the benefits of exercise for cancer survivors. The ability to enjoy life and participate more fully in daily activities is shown through regular exercise at even a low level of training.

Current Clinical Studies

One of the first publications on therapeutic exercise for cancer patients was published by Rosenbaum in 1979. This guidebook may have been years ahead of its time in terms of its practical application to acute exercise programming for cancer survivors. However, in the 1990s, there are more reviews on the subject of exercise in terms of its application to the rehabilitation profession. A recent report from Dimeo states that patients who are on high dose chemotherapy and stem cell transplantation can improve physical measures such as hemoglobin and physical performance. This report details how even patients receiving large amounts of medication can derive exercise benefits. Winningham introduced the concept of the WAIT protocol, which uses interval aerobic conditioning to improve the fitness level of participants. Durak has used moderate to heavy progressive resistance strength training to improve overall function and quality of life scores in stage I and II cancer survivors. This program has also looked at health status over five years for participants who are continually exercising. Most of them (90% of 18 interviewed) still exercise and take nutritional supplements daily as part of their recovery process. A summary of the epidemiological and clinical benefits of exercise and cancer is listed in Table 1 below.

Programming for Exercise and Cancer

Most programs for cancer survivors use aerobic training (walking or stationary bike protocols) to improve function and quality of life scores for patients. The Cancer Well-Fit Program in Santa Barbara, California uses a four component approach for exercise. This model concentrates on progressive resistance strength training as the primary training regime. Patients select stations that fit their initial fitness level and medical concerns and progress to higher weight levels and additional stations as pain free fitness levels and strength improves. Aerobic training concentrates on machines (so patients can check improvement in Watts and MET values from computer readouts), step classes and group walking. The important aspect about training in a community health club environment is that patients can select from a variety of classes (designed for them) and aerobic machines to improve their aerobic capacity during their initial 10 weeks of supervised exercise. The third component is range of motion and flexibility. This concentrates on working out scar tissue deficits and balancing general musculature. The last component is mind/body fitness, which consists of breathing, relaxation, one to two yoga classes within the 10 weeks and some meditation programs. All of these are part of the health club programming. They are offered to cancer participants along with water exercise, NIA training and other club programs. This model is one that many health clubs and clinics are looking to emulate because, over the past five years, programs in Southern California, Colorado and Illinois have trained hundreds of cancer survivors using this model, and outcomes have been published on many of these participants with regards to increases in strength (over 45%), aerobic capacity (30%) and a multitude of quality of life improvements (in general over 29%). Over five years of recovery, over 90% of participants continue to exercise either self paced or in a club, and the same percentage take supplements on a daily basis. Their level of vigor is over 80% (on a 100 scale), and almost all use some type of complimentary therapy to enhance their recovery process.

Future Directions in the Field

Exercise and cancer is slowly making its presence felt in the sports medicine community. For now, personal trainers, therapists and oncology nurses have the resources to provide exercise programs for cancer survivors in a safe and supervised environment.

Personal trainers will play a critical role in the development of long-term health outcomes for cancer survivors. As we have seen in our recent national survey of personal trainers, fitness instructors can help cancer survivors with their orthopedic concerns (after referrals from PT), psycho-social needs through group exercise and improvement in self efficacy and can inform them on topics of health education, nutrition and mind-body fitness.

Health clubs will also play a role in cancer wellness through the developing of programs in their facilities and working with local medical agencies (physical therapy, nursing and oncology) to facilitate the growth of such programs for all types of cancer survivors.

If cancer and exercise is to reach the status of cardiac rehabilitation in this decade, then it is essential we increase our awareness and knowledge of dealing with cancer survivors (some of whom already exercise in the health club setting) and improve our communication with oncologists and therapists to ensure a smoother referral network into these exercise programs. Exercise professionals are going to lead the change in this area of health care, and they will do it in a big way.

This article is dedicated to the memory of Dr. Maryl Winningham, who pioneered the use of exercise for cancer patients. She lost her battle with breast cancer in February of 2001, but her spirit remains.


References:

1. Bernstein, L., Henderson, BE, Hanisch, R., Halley, JS, Ross, E. Physical exercise and reduced risk of breast cancer in young women. J. Nat. Cancer Inst. 86;18:1403-08, 1994.
2. Courneya, KS, Friedenreich, SM. Physical exercise and quality of life following cancer diagnosis: A literature review. Ann. Behav. Med. 21;2:1-10, 1999.
3. Dimeo, R.C., Tilmann, M.H.M., Bertz, H., Kanz, L., Mertelsmann, R., Keul, JR. Aerobic exercise in the rehabilitation of cancer patients after high dose chemotherapy and autologous peripheral stem cell transplantation. Cancer. 79:1717-22, 1997.
4. Durak, E.P, Lilly, P.C. The Application of a Total Conditioning Program with Cancer Patients: Effects on Strength and Endurance. J. Str. Condit. Res.. 12;1:3-6, 1998.
5. Durak, EP, Lilly, PC. A five year follow up survey on health and exercise habits in women breast cancer survivors. Br. Cancer Res. Treat. 57;1:92 (abstract), 1999.
6. Durak, EP, MSc, Harris, JM, Ceriale, SM. The Effects of Exercise on Quality of Life Changes in Cancer Survivors: The Results of a National Survey. Submitted to Cancer, September, 2000
7. Frisch, R.E., Wyshak, G., Albright, N.L., Albright, T.E., Schiff, I., Witschi, J.,Marguglio, M. Lower lifetime occurrence of breast cancer and cancers of the reproductive system among former college athletes. Am. J. Clin. Nutr. 45:328-35, 1987.
8. Kolden, G, Staruman, T., Woods, T., Schneider, K, et al. Exercise is associated with improved physical and mental health in women with breast cancer. Br. Cancer Res. Treat. 57:1:131 (abstract), 1999.
9. McTiernan, A, Ulrich, CM, Yancey, D, Stalte, S., et al. The Physical Activity for Total Health (PATH) Study: Rationale and design. Med. Sci. Sports Ex. 31;9:1307-12, 1999.
10. Nieman, DC, Nehlsen-Cannarella, SL. Exercise and infection. In: Exercise and Disease. R.R. Watson, ed. CRC Press, Boca Raton, FL pp. 121-148, 1992.
11. Pinto, B., Maruyama, N., Thebarge, R. Exercise participation in breast cancer patients. (abstract). Psycho-Oncol. 1996; 5;3:S-3:3, 1996.
12. Rosenbaum, E.R., Rosenbaum, I. Rehabilitation Exercises for the Cancer Patient. Bull Publishing, Palo Alto, CA, 1980.
13. Segar, M., Katch, V.L., Garcia, A., Haslanger, S., Wilkens, E. Aerobic exercise reduces depression, and anxiety, and increases self-esteem among breast cancer survivors. Oncol. Nur. Forum. 20:317-21, 1998.
14. Shephard, R.J. Physical activity and cancer. Int. J. Sports Med. 11:413-20, 1990.
15. Spiegal, D., Bloom, J., Kraemer, H, et al. Effect of psychological treatment on survival of patients with metastatic breast cancer. Lancet 14 (October): 888-91, 1989.
16. Thune, I., Brenn, T., Lund, E., Gaard, M. Physical activity and the risk of breast cancer. The New Engl. J. Med. 336;18:1269-75, 1997.
17. Van deCreek, Rogers, E, Lester, J. Use of alternative therapies among breast cancer outpatients compared with the general population. Alt. Ther. Health Med. 5;1:71-77, 1999
18. Winningham, M.L., MacVicar, M.G. The effect of aerobic exercise on patient reports of nausea. Oncol. Nurs. Forum. 15;4:447-50, 1988.
19. Erik Durak

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'How to use Exercise to prevent Heart Disease'

Exercise And Heart Disease

Are you aware cardiovascular disease (CVD) is the number one cause of death in the United States. About 57,000,000 Americans have one or more forms of the disease , while some 945,000 people died of CVD last year alone. This year as many as 1.5 million Americans will have a new or reccurent heart attack and about one-third will die as a result. Although there are many types of CVD, the majority of deaths are attributed to coronary artery disease (CAD). Coronary artery disease results from a condition called atherosclerosis.

Atherosclerosis is the process in which deposits of fatty substances, especially LDL chloesterol and triglycerides, chemical agents from cigarettes, or high blood pressure contribute to a gradual narrowing in the opening of the blood vessels. This process takes place over many years and eventually the narrowing is so severe that blood vessels cannot supply the heart with adequate blood flow. Eventually the effected organs will suffer. When atherosclerosis occurs in the coronary arteries it is called coronary artery disease. When the coronaries are unable to meet the heart's demands for oxygen, myocardial ischemia occurs. This condition, known as silent ischemia, is a form of coronary artery disease that is devoid of any symptoms. It is real and can be life threatening.

CAD is considered a lifestyle disease, because of all the contributing factors to its development. It is largely due to those factors that we can control. Hundreds of studies, most notably the Framingham, MA study, have investigated the specific causes of CAD, all which have led to the development of a list of risk factors- both identifiable and non-identifiable. Smoking, high blood pressure, high chloesterol and physical inactivity are considerded by the American Heart Association to be the 4 major causes. It is fortunate then, that CAD is a highly preventable condition and physical activity is recognized as a highly effective strategy for preventing and possibly reversing the atherosclerotic process.

Exercise can help control blood lipid abnormalities, diabetes and obesity. In addition, aerobic exercise adds independent blood pressure lowering effect in certain hypertensive groups. Exercise training results in decreased myocardial oxygen demands for the same relative workload while it provides an increase in myocardial function through maintaining or increasing myocardial oxygen supply. Furthermore, increases in HDL, and decreases in triglycerides provide added protection from CAD risk. Recent studies suggest that people who have been sedentary and are now becoming active and those who are currently physically active showed a decline in CAD risk.
What are you waiting for get Exercising and prevent CAD today!

Have a happy and healthy day!

Yours In health & Fitness,

Natalie Pyles

Medical Exercise Specialists, Fitness & Weight-loss Expert, Author, & Speaker

Call Me For Your FREE Fitness Consultation Today! 1-800-681-9894 or480-212-1947 e-mail fitnesselementsassociates@yahoo.com 0r fax 623-399-4199

'How you can implement Exercise as a Natural cure for Low Back Pain'

Exercise And Low Back Pain

Did you know back pain could be considered one of the most insidious of medical conditions by those affected. It seemingly comes out of nowhere, and then strikes like a tornado. It can hit anyone at any time.In fact, 80% of Americans will experience some degree of back pain at one time or another throughout their lives. In actuality, there is little mystery with back pain. It is caused either by lifestyle factors or physical injury and disease. The majority of cases however fall into one of three broad categories:

1. Disc wear problems occur over time; they dry out and degenerate. Poor posture can make them wear out even faster, and they can tear or bulge, irritating the nerves in the back (chronic presentation). A distinction must be made with reference to sciatica. If a person develops leg symptoms with low back pain, it is likely radicular which implicates the nerve root. An orthopedic surgoen would be the best diagnostician in these cases.

2. Sprains and strains can occur from too much bending, twisting, or lifting and from physical activity, accidents, or just an awkward movement (acute presentation).

3. Degenerative conditions which are often part of the aging process or trauma that can cause misalignment or fracture (chronic).

The mysterious pain that seems to strike an otherwise healthy back usually is the result of long-term poor posture, lack of exercise, improper body mechanics and years of sitting. A healthy back is meant to be supported by a system of bones, muscles and ligaments, but when we allow our posture to slouch, we out added stress on the spinal structures. Eventually, the spine takes on an unnatural curve, and back pain, numbness or tingling in the legs may evovle.

Maintenance of the back's three natural curves helps keep your spine properly aligned. Your low back is the the cervical curve. Healthy movement with these three natural curves aligned is the key to preventing injury. Most people suffer pain in their lower back, which includes the lumbar (below waist) and the sacral (above the tailbone) levels of the spine.

In a report from the Agency for Health Care Policy and Research (AHCPR) in 1994, the best recommended treatment (non-pharmacological) was physical activity. Instaed of bed rest, the report concluded that most people with acute back pain should exercise. They should practice endurance training such as walking, swimming, or stationary biking for 20-30 minutes daily starting within two weeks of the pain's onset. (Acute refers to a condition lasting less than three months; after that it is chronic). The New England Journal of Medicine published a Finnish study that suggested that as a two days of bed-rest can actually slow recovery from low back pain, due to the deconditioning effect.

I hope you will consider Exercise for low back pain as a way of relief and a preventative approach.

Have a happy and healthy day!

Sincerely Yours In Health & Fitness,

Natalie Pyles

Medical Exercise Specialist, Fitness & Weight-loss expert, Author and Speaker

' Exercise and Aging (Over 50) That makes Life say an Overwhelming Yes!'

' Exercise and Aging (Over 50) That makes Life say an Overwhelming Yes!'

Discover why Top Fitness and Weight-loss Expert continues to help so many Aging Americans enjoy "Unexplainable" Breakthroughs, and truly massive personal Gains!

Musculoskeletal function can be determined by having clients complete the following functional capacity assessments from the ACSOL Resource Manual for guidelines for exercise testing and prescription.

Do you have difficulty picking up a small child?
Do you have difficulty carrying a 10-pound bag of groceries?
Do you have difficulty performing household chores?
Do you have difficulty climbing a flight of stairs?
Do you have difficulty getting in and out of a car or a bathtub?
Do you have difficulty opening a jar of food?

If You answered "yes" to any of these questions, it is an indication that significant losses in strength have occurred and a well-designed resistance-training program is well advised.

' Exercise and Aging (Over 50) That makes Life say an Overwhelming Yes!'

Discover why Top Fitness and Weight-loss Expert continues to help so many Aging Americans enjoy "Unexplainable" Breakthroughs, and truly massive personal Gains!

Musculoskeletal function can be determined by having clients complete the following functional capacity assessments from the ACSOL Resource Manual for guidlines for exercise testing and prescription.

Do you have difficulty picking up a small child?
Do you have difficulty carrying a 10-pound bag of groceries?
Do you have difficulty performing household chores?
Do you have difficulty climbing a flight of stairs?
Do you have difficulty getting in and out of a car or a bathtub?
Do you have difficulty opening a jar of food?

If You answered "yes" to any of these questions, it is an indication that significant losses in strength have occurred and a well-designed resistance-training program is well advised.

Some exercises , such as swimming, square dancing and light aerobics are particularly well suited for elderly, while more strenuous activities may require a level of fitness that comes after years of conditioning.

If your interested in Learning more and having Natalie design an exercise program for you then keep these facts in mind older adults need special considerations that are specific to their needs.

Call for Your FREE Report on ' 3 Amazing Exercises for Older Adults you can implement Now' and I'll personally rush it right out to you 1-800-681-9894 or 480-212-1947 or WWW.FitnessElementsExpress.com