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As exercises fight heart disease, Alzheimer's disease and cancer
What are you waiting for?Let's leave aside the question of weight loss or aesthetic appeal — exercises are one of the most important elements in the prevention and treatment of diseases and maintaining a healthy weight is their "side effect".
No wonder the late Dr. Neil Butler, a gerontologist and psychiatrist, who founded the international longevity center (WDC), said: "If exercise could be sold as a pill, it would be the single most common and useful medicine in the country."
Harvard medical school also notes: "Decades of research has determined that regular physical activity is one of the most important factors in the prevention of cardiovascular diseases, many cancers, diabetes, and obesity." Just moving, too, can experience the many scientifically proven benefits of exercise.
Lack of exercise is associated with difficult to treat heart failureIf you have heart failure means that the heart is not pumping blood as it should, and as a result, the body does not get enough oxygen. In other words, you have a weak heart.
Difficulties arise when some simple actions such as walking or going to the grocery store, you may feel fatigue, shortness of breath, fluid accumulation and coughing.
The study of 2017, published in the journal of the American College of cardiology, found strong, dose-related relationship between a low level of physical activity, higher levels of overweight and obesity (body mass index (BMI)) and the risk of total heart failure.
But most clearly this risk is expressed for one subtype of heart failure — especially hard treatable species known as heart failure with preserve ejection fraction (HFpEF), where the heart becomes more constrained, resists extension and is insufficiently filled with blood.
In addition, people who are more engaged in physical exercises, such reduced risk factors for cardiovascular diseases like high blood pressure, diabetes and obesity.
In General, those who engaged in the recommended amount of time, the risk of HFpEF was reduced by 11 percent, and those who engaged in more than the recommended amount of time, the risk of HFpEF was reduced by 19 percent.
For this type of heart failure effective treatment developed very little and the survival rate over a five year period is only 30-40 percent, which underlines the importance of preventive strategies such as exercise and maintaining a healthy weight.
According to the results of previous studies also found that people who do at least 150 minutes at a moderate pace (or 75 minutes of vigorous) per week (recommended amount of time), the risk of heart failure is 33 percent less than people leading a passive lifestyle.
Exercise reduces the risk of heart disease in middle-aged and older with ogirinal overweight or obese are at increased risk of heart disease, but physical activity can help them to reduce or eliminate this risk to zero, according to research published in the "European journal of preventive cardiology".
This study involved more than 5,300 people aged 55 years and older, who were divided into groups of high or low levels of physical activity. The 15-year follow-up revealed that participants with overweight and obese group with low level of physical activity the risk of heart disease was higher than in participants with normal weight group with high levels of physical activity.
But participants are overweight and obese, which are often involved, the risk of heart disease was not higher than that of those who often worked and had a normal weight. This emphasizes that physical activity may be more important than body mass index when it comes to determining the risk of heart disease.
The researchers also noted that obesity poses the same risk of heart disease, and a passive lifestyle. According to the study:
"Our findings indicate that the beneficial effects of physical activity on CVD [cardiovascular disease] may outweigh the negative impact of body mass index in individuals of middle and old age.This emphasizes the importance of physical activity, each person with any weight, and demonstrates the risk of passive way of life, even for people with normal weight".
It is important to note that this study was conducted in Rotterdam (the Netherlands), where people typically work and their business travel on bicycles. In this regard, even participants who were engaged in rarely received physical activity at least two hours a day, while the high-level panel reported four hours of activity per day or even more.
Exercise helps "bad" heartthe Idea that people should easily relate to heart attack or heart failure, has recently been refuted. Exercises give the heart the opportunity to work more efficiently, help reduce narrowing of the arteries and other effects of heart disease.
Exercise is very recommended to patients suffering from heart failure, because they strengthen the heart, help the body to use oxygen, alleviating symptoms of heart failure. In addition, moderate exercise reduces the risk of hospitalization in the case of heart failure and decelerates the progression of the disease.
And patients with heart failure and patients after a heart attack will be useful to get up and start moving as soon as the doctors allow.
Recovery program heart will help you know the pulse, which you should reach during exercise. In addition, in contrast to popular belief, resolved exercises are not only low or moderate level of intensity.
High intensity interval training (HIIT), which consist of short periods of intense training interspersed with periods of low intensity (rest), in fact, are one of the most helpful forms of exercises for patients with heart disease, and the Mayo clinic even recommends them for this population.
Most patients are allowed to try HIIT once they are able to perform exercises of moderate intensity for 20 minutes. In one meta-analysis of ten researches on people with various heart diseases (coronary artery disease, heart failure, hypertension, etc.), HIIT has had a much better impact than exercise of moderate intensity.
In particular, HIIT training resulted in improvement in cardiorespiratory endurance by almost half, compared with prolonged moderate-intensity exercise.
Physical activity may slow memory loss in the early stages of Alzheimer's diseaseAlzheimer's Disease has become one of the most urgent and tragic public health problems. Treatment for this disease yet, and by 2050 the number of affected people is expected to increase threefold. According to estimates by the Alzheimer's Association, by mid-century, every 33 seconds in the United States will develop a new case of Alzheimer's disease.
And here again, an important exercise, because they can also reduce the risk of disease and help in its treatment. In one study, patients diagnosed with Alzheimer's disease from basic to moderate degree, participated in the four-month program of physical exercise under supervision — it turned out that they have mental symptoms associated with the disease, was much less pronounced than in patients of control group who did not exercise.
Another study, published in "PLOS One", showed that the program walk with a gradual increase in load, during which the participants took place in rapid pace at least 150 minutes a week led to improved functional capabilities in people with early Alzheimer's disease.
Some of the participants of the program walk led to improved cardiorespiratory endurance, which in turn was associated with improved memory and even increased size of the hypothalamus part of the brain that is important for memory.
Earlier it was suggested that exercise causes a change in the way of the metabolism of amyloid precursor protein, which slows the onset and progression of Alzheimer's disease.
Exercises, in addition, increase the level of protein PGC-1 alpha. Studies have shown that people with Alzheimer's reduced level of PGC-1 alpha in the brain and cells that contain more of the protein produce less of the toxic amyloid protein associated with Alzheimer's disease.
Exercise can reduce cognitive decline in people at risk of dementiaIf you know that you are at increased risk of dementia (dementia), for example, if it is diagnosed in a close relative, then it is even more important to stick to a regular program of exercise. The elderly are at an increased risk of dementia, cognitive decline will help slow comprehensive program covering diet changes, exercise, exercise brain and regulation of risk factors associated with metabolic and cardiovascular diseases.
Initially, exercise stimulates the production of the protein FNDC5, which in turn triggers the production of BDNF or brain-derived neurotrophic factor in the brain. In the brain, BDNF not only preserves existing brain cells, but also activates brain stem cells to convert into new neurons, and effectively contribute to the growth of the brain.
To confirm this research applies, in particular, in the course of which the elderly aged 60 to 80 years took place for 30-45 minutes three times a week for one year — this increased the volume of the hypothalamus 2 percent. With the increase in the prefrontal cortex of the brain is connected and improving fitness.
Exercise reduces the recurrence of breast cancer and help prevent canceras for cancer, exercise is also crucial — both for prevention and for treatment. A meta-analysis of 67 studies, focusing on the most important factors of life, which helps to prevent breast cancer recurrence, first place went to exercise. Those who regularly engaged in physical exercise, the risk of death from breast cancer is 40 percent lower than those who are not engaged.
Earlier studies have also shown that patients suffering from cancer of the breast and intestines, which are regularly engaged in physical exercises, the level of recurrence is two times lower than those who are not engaged. As for prevention, good physical fitness of middle-aged men reduces their risk of lung cancer by 55 percent and colon cancer by 44 percent.
A high level of cardiorespiratory endurance in middle age helps men to survive cancer, reducing the risk of death from lung cancer, bowel and prostate cancer by almost a third (32 per cent). Not surprisingly, the risk of death from cardiovascular disease is also reduced by 68 percent.
The extent to which exercise reduces the risk of cancer depends on cancer type and other factors, but the data show that physically active people the risk of cancer lower by 20-55 percent, than their peers who live a sedentary lifestyle. For example, in comparison with passive people, the risk of breast cancer in active men and/or women below 20-30% and the risk of colon cancer lower by 30-40 percent.
In addition, the analysis of the 12 studies, which were based on 1.4 million people of the ethnic groups as the United States and Europe in the 11-year period, found that those who engaged in more risk of any cancer was lower, on average, 7 percent, and the risk of developing cancer of the esophagus, lungs, kidneys, stomach, endometrial and other types of 20 per cent.
What are you waiting for?If you are a passionate of sports, go on, keep it up! If you need motivation to start, decide what you want from exercise. Perhaps it would be better to concentrate on the immediate reinforcement — for example, clearer thinking or mood enhancement — it will be more effective than to think about how to "avoid heart disease and cancer," but all these advantages are to take advantage of them.
Then put it in your calendar like any other appointment and just do it. The more you engage, the more beneficial properties and good emotions you will feel, and the memories of these positive feelings will motivate you to go to the next exercise. Just do not forget that exercise is only a part of an active lifestyle. It is equally important to refrain from sitting in the time when you are doing replace the excess time sitting active movements. published
P. S. And remember, just changing your mind — together we change the world! ©
Source: //russian.mercola.com/sites/articles/archive/2017/04/07/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F-%D0%BF%D1%80%D0%BE%D1%84%D0%B8%D0%BB%D0%B0%D0%BA%D1%82%D0%B8%D0%BA%D0%B8-%D0%B1%D0%BE%D0%BB%D0%B5%D0%B7%D0%BD%D0%B5%D0%B8.aspx
No wonder the late Dr. Neil Butler, a gerontologist and psychiatrist, who founded the international longevity center (WDC), said: "If exercise could be sold as a pill, it would be the single most common and useful medicine in the country."
Harvard medical school also notes: "Decades of research has determined that regular physical activity is one of the most important factors in the prevention of cardiovascular diseases, many cancers, diabetes, and obesity." Just moving, too, can experience the many scientifically proven benefits of exercise.
Lack of exercise is associated with difficult to treat heart failureIf you have heart failure means that the heart is not pumping blood as it should, and as a result, the body does not get enough oxygen. In other words, you have a weak heart.
Difficulties arise when some simple actions such as walking or going to the grocery store, you may feel fatigue, shortness of breath, fluid accumulation and coughing.
The study of 2017, published in the journal of the American College of cardiology, found strong, dose-related relationship between a low level of physical activity, higher levels of overweight and obesity (body mass index (BMI)) and the risk of total heart failure.
But most clearly this risk is expressed for one subtype of heart failure — especially hard treatable species known as heart failure with preserve ejection fraction (HFpEF), where the heart becomes more constrained, resists extension and is insufficiently filled with blood.
In addition, people who are more engaged in physical exercises, such reduced risk factors for cardiovascular diseases like high blood pressure, diabetes and obesity.
In General, those who engaged in the recommended amount of time, the risk of HFpEF was reduced by 11 percent, and those who engaged in more than the recommended amount of time, the risk of HFpEF was reduced by 19 percent.
For this type of heart failure effective treatment developed very little and the survival rate over a five year period is only 30-40 percent, which underlines the importance of preventive strategies such as exercise and maintaining a healthy weight.
According to the results of previous studies also found that people who do at least 150 minutes at a moderate pace (or 75 minutes of vigorous) per week (recommended amount of time), the risk of heart failure is 33 percent less than people leading a passive lifestyle.
Exercise reduces the risk of heart disease in middle-aged and older with ogirinal overweight or obese are at increased risk of heart disease, but physical activity can help them to reduce or eliminate this risk to zero, according to research published in the "European journal of preventive cardiology".
This study involved more than 5,300 people aged 55 years and older, who were divided into groups of high or low levels of physical activity. The 15-year follow-up revealed that participants with overweight and obese group with low level of physical activity the risk of heart disease was higher than in participants with normal weight group with high levels of physical activity.
But participants are overweight and obese, which are often involved, the risk of heart disease was not higher than that of those who often worked and had a normal weight. This emphasizes that physical activity may be more important than body mass index when it comes to determining the risk of heart disease.
The researchers also noted that obesity poses the same risk of heart disease, and a passive lifestyle. According to the study:
"Our findings indicate that the beneficial effects of physical activity on CVD [cardiovascular disease] may outweigh the negative impact of body mass index in individuals of middle and old age.This emphasizes the importance of physical activity, each person with any weight, and demonstrates the risk of passive way of life, even for people with normal weight".
It is important to note that this study was conducted in Rotterdam (the Netherlands), where people typically work and their business travel on bicycles. In this regard, even participants who were engaged in rarely received physical activity at least two hours a day, while the high-level panel reported four hours of activity per day or even more.
Exercise helps "bad" heartthe Idea that people should easily relate to heart attack or heart failure, has recently been refuted. Exercises give the heart the opportunity to work more efficiently, help reduce narrowing of the arteries and other effects of heart disease.
Exercise is very recommended to patients suffering from heart failure, because they strengthen the heart, help the body to use oxygen, alleviating symptoms of heart failure. In addition, moderate exercise reduces the risk of hospitalization in the case of heart failure and decelerates the progression of the disease.
And patients with heart failure and patients after a heart attack will be useful to get up and start moving as soon as the doctors allow.
Recovery program heart will help you know the pulse, which you should reach during exercise. In addition, in contrast to popular belief, resolved exercises are not only low or moderate level of intensity.
High intensity interval training (HIIT), which consist of short periods of intense training interspersed with periods of low intensity (rest), in fact, are one of the most helpful forms of exercises for patients with heart disease, and the Mayo clinic even recommends them for this population.
Most patients are allowed to try HIIT once they are able to perform exercises of moderate intensity for 20 minutes. In one meta-analysis of ten researches on people with various heart diseases (coronary artery disease, heart failure, hypertension, etc.), HIIT has had a much better impact than exercise of moderate intensity.
In particular, HIIT training resulted in improvement in cardiorespiratory endurance by almost half, compared with prolonged moderate-intensity exercise.
Physical activity may slow memory loss in the early stages of Alzheimer's diseaseAlzheimer's Disease has become one of the most urgent and tragic public health problems. Treatment for this disease yet, and by 2050 the number of affected people is expected to increase threefold. According to estimates by the Alzheimer's Association, by mid-century, every 33 seconds in the United States will develop a new case of Alzheimer's disease.
And here again, an important exercise, because they can also reduce the risk of disease and help in its treatment. In one study, patients diagnosed with Alzheimer's disease from basic to moderate degree, participated in the four-month program of physical exercise under supervision — it turned out that they have mental symptoms associated with the disease, was much less pronounced than in patients of control group who did not exercise.
Another study, published in "PLOS One", showed that the program walk with a gradual increase in load, during which the participants took place in rapid pace at least 150 minutes a week led to improved functional capabilities in people with early Alzheimer's disease.
Some of the participants of the program walk led to improved cardiorespiratory endurance, which in turn was associated with improved memory and even increased size of the hypothalamus part of the brain that is important for memory.
Earlier it was suggested that exercise causes a change in the way of the metabolism of amyloid precursor protein, which slows the onset and progression of Alzheimer's disease.
Exercises, in addition, increase the level of protein PGC-1 alpha. Studies have shown that people with Alzheimer's reduced level of PGC-1 alpha in the brain and cells that contain more of the protein produce less of the toxic amyloid protein associated with Alzheimer's disease.
Exercise can reduce cognitive decline in people at risk of dementiaIf you know that you are at increased risk of dementia (dementia), for example, if it is diagnosed in a close relative, then it is even more important to stick to a regular program of exercise. The elderly are at an increased risk of dementia, cognitive decline will help slow comprehensive program covering diet changes, exercise, exercise brain and regulation of risk factors associated with metabolic and cardiovascular diseases.
Initially, exercise stimulates the production of the protein FNDC5, which in turn triggers the production of BDNF or brain-derived neurotrophic factor in the brain. In the brain, BDNF not only preserves existing brain cells, but also activates brain stem cells to convert into new neurons, and effectively contribute to the growth of the brain.
To confirm this research applies, in particular, in the course of which the elderly aged 60 to 80 years took place for 30-45 minutes three times a week for one year — this increased the volume of the hypothalamus 2 percent. With the increase in the prefrontal cortex of the brain is connected and improving fitness.
Exercise reduces the recurrence of breast cancer and help prevent canceras for cancer, exercise is also crucial — both for prevention and for treatment. A meta-analysis of 67 studies, focusing on the most important factors of life, which helps to prevent breast cancer recurrence, first place went to exercise. Those who regularly engaged in physical exercise, the risk of death from breast cancer is 40 percent lower than those who are not engaged.
Earlier studies have also shown that patients suffering from cancer of the breast and intestines, which are regularly engaged in physical exercises, the level of recurrence is two times lower than those who are not engaged. As for prevention, good physical fitness of middle-aged men reduces their risk of lung cancer by 55 percent and colon cancer by 44 percent.
A high level of cardiorespiratory endurance in middle age helps men to survive cancer, reducing the risk of death from lung cancer, bowel and prostate cancer by almost a third (32 per cent). Not surprisingly, the risk of death from cardiovascular disease is also reduced by 68 percent.
The extent to which exercise reduces the risk of cancer depends on cancer type and other factors, but the data show that physically active people the risk of cancer lower by 20-55 percent, than their peers who live a sedentary lifestyle. For example, in comparison with passive people, the risk of breast cancer in active men and/or women below 20-30% and the risk of colon cancer lower by 30-40 percent.
In addition, the analysis of the 12 studies, which were based on 1.4 million people of the ethnic groups as the United States and Europe in the 11-year period, found that those who engaged in more risk of any cancer was lower, on average, 7 percent, and the risk of developing cancer of the esophagus, lungs, kidneys, stomach, endometrial and other types of 20 per cent.
What are you waiting for?If you are a passionate of sports, go on, keep it up! If you need motivation to start, decide what you want from exercise. Perhaps it would be better to concentrate on the immediate reinforcement — for example, clearer thinking or mood enhancement — it will be more effective than to think about how to "avoid heart disease and cancer," but all these advantages are to take advantage of them.
Then put it in your calendar like any other appointment and just do it. The more you engage, the more beneficial properties and good emotions you will feel, and the memories of these positive feelings will motivate you to go to the next exercise. Just do not forget that exercise is only a part of an active lifestyle. It is equally important to refrain from sitting in the time when you are doing replace the excess time sitting active movements. published
P. S. And remember, just changing your mind — together we change the world! ©
Source: //russian.mercola.com/sites/articles/archive/2017/04/07/%D1%83%D0%BF%D1%80%D0%B0%D0%B6%D0%BD%D0%B5%D0%BD%D0%B8%D1%8F-%D0%BF%D1%80%D0%BE%D1%84%D0%B8%D0%BB%D0%B0%D0%BA%D1%82%D0%B8%D0%BA%D0%B8-%D0%B1%D0%BE%D0%BB%D0%B5%D0%B7%D0%BD%D0%B5%D0%B8.aspx
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