health education | wellness

Tag: Healthy lifestyles

Harness the Power of Epigenetics …you will be amazed

It was not long ago that conventional wisdom told us that our genes basically determine who we are. Having “bad genes” meant we were doomed. The concept of epigenetics – the study of how external factors turn genes on and off – has challenged this conventional wisdom and rewritten aspects of scientific knowledge on human genetics. I love it when old theories are dispelled and new information emerges.

For a brief history ….

At the end of the last century the Human Genome Project set forth to map out the human genome. It was completed in 2004 and approximately 20,500 genes were identified. This is the same amount of genes found in mice. It turns out there were non-coding proteins that were labeled as “junk DNA.” These proteins, however, were not junk and quite important. They actually modulate or regulate our genes. Simply stated, our actions (or in-actions) influence how we express our genes.

This knowledge is great power. Genes are the blueprints cells rely on to grow, repair, and rejuvenate. We have influence over our genes by what we choose to do in our everyday lives. This is the power of epigenetics. We can choose to be more physically active, eat more greens (a huge powerhouse of energy), and to rest and relax. But this is just the tip of the iceberg. Science has recently shown that actions such as volunteering, being more loving and kind, spending time with family and friends and having an optimistic attitude all have a positive influence on our health.

Even in these uncertain times we have the choice to make simple decisions that have tremendous impact. Let us not forget this important truth. So as the warmer weather arrives, take time to exercise, enjoy healthy meals, be kind to one another and ourselves, and most importantly have fun!

November 5, 2015
Vitamin K, A Necessary but Overlooked Nutrient

Vitamin K, one of the essentially needed vitamins in the body, is also referred to as the clotting vitamin.
There are 3 most common forms of Vitamin K. Two are found in nature (naturally occurring) while the other is synthetic. Biological Vitamin K takes 2 vital forms.

Vitamin K1 (Phylloquinone), found generously in plants or green leafy vegetables, is essential in the food processing of plants (photosynthesis) hence is called the “plant-form” of Vitamin K.
Vitamin K2, (Menaquinone) generally stored in animals, is an essential element in transforming certain protein components in the human body to maintain three basic processes: blood clotting, bone growth and maintenance of healthy blood vessels.
The other form of Vitamin K, also known as K3 (Menadione), does not occur naturally (synthetic) but used to treat some clotting deficiencies. Vitamin K3 is metabolized by the body to Vitamin K2.

Functions of Vitamin K

Vitamin K is one of the fat-soluble vitamins used for helping the body make four of the 13 proteins needed for blood clotting. It is also important in the creation of bone proteins, which help people’s bodies maintain strong bones and good posture which is most needed by elderly people and newborns.

Recent research has shown that low levels of circulating Vitamin K can be linked to low bone density. With proper supplementation, sufficient Vitamin K in the body will lead to improvements in the body’s biochemical measures in preserving bone health.

What are the signs of Vitamin K deficiency?

Since Vitamin K is a blood clotting nutrient, human blood takes a longer time to clot when people don’t get enough of it. In cases of severe physical injury, Vitamin K deficiency can lead to excessive blood loss or even the risk of death. People with insufficient Vitamin K are more likely to have bleeding and bruising, hence it is pertinent to obtain the same levels of this vitamin in the blood every day. They may also have poor bone health or osteoporosis.
Long-term treatments with antibiotics often lead to vitamin K deficiency; therefore, people who are on chronic antibiotic therapy should be on the look out as they may be at higher risk. Similarly, people with severe digestive disorders cannot synthesize Vitamin K efficiently in the body. For this reason, people should make sure they keep a high level of Vitamin K intake in their daily diet to maintain appropriate Vitamin K levels in the blood.

What are good sources of vitamin K?

The best way to get enough vitamin K is by taking in good food sources. This vitamin is mostly found in vegetables, especially green leafy ones such as broccoli, kale, collards, spinach, and cabbage; as well as soybean oil. These vegetable sources contain high amounts of this important nutrient, specifically K1 (Phylloquinone). Aside from these foods, smaller amounts can also be found in fish, liver, eggs, meat, and cereals.

Minor amounts of this vitamin can also be obtained from the good bacteria that normally live in the gastrointestinal tract. These good inhabiting bacteria manufacture the nutrient from the gut, and we are able to absorb some of it.
Newborns have very low levels of the vitamin in their bodies.

For this reason, a shot of the K vitamin is generally given to newborns soon after birth. This shot is very important as it enables normal blood clotting during the fragile first weeks of a newborn’s life.

Eating the foods mentioned above on a regular basis will provide most people with enough of this vitamin for their daily requirements, hence supplements are usually not needed.

Generally, Vitamin K is a fat-soluble, meaning this vitamin can only be stored and manufactured in the body with the help of fats already in our tissues. On the other hand, water-soluble forms of the K Vitamin can be synthetically manufactured and taken in, as they can be beneficial for people who have problems with fat digestion and absorption and for people who receive long-term treatments with antibiotics. Water-soluble forms are found mostly in many multivitamin supplements.

It is also important to know that people who take anticoagulant/antiplatelet medications should avoid high intakes of vitamin K, as this vitamin prompts blood coagulation or clotting. There are no known records of any side effects related to consuming high intakes of this vitamin, except for people who use anticoagulant medications.

Relevance of Maintained Dietary Intake

It is relevant to understand the function and importance of this often overlooked nutrient and what it does to our body for us to know why it has to be taken seriously. Since we can absorb high levels of this vitamin through the food we eat and with food that’s easily found in the markets, we should make sure that our daily intake remains high. By keeping this in mind, our blood and our bones will be very grateful, and we wouldn’t have to worry about the side effects caused by deficiency.

References:
R. Elaine Turner and Wendy J. Dahl – University of Florida, Institute of Food and Agricultural Sciences http://edis.ifas.ufl.edu/pdffiles/FY/FY20900.pdf
U.S. National Library of Medicine http://www.nlm.nih.gov/medlineplus/vitamink.html#cat51
New York Times http://www.nytimes.com/health/guides/nutrition/vitamin-k

August 26, 2015
How to Make Exercise a Habit?
Developing an exercise habit increases your ability to reach your desired outcome. But two of the biggest barriers towards people getting healthy is that they simply don’t know where to start and the lack of time. Gym memberships, workout clothes, nutritional supplements, it’s all too intimidating. How can you possible fit all that into your schedule?

The most important thing to remember is that you have to have a plan. Make a specific, realistic goal and chart out a step-by-step process to get there. And most importantly, don’t get overwhelmed. Setbacks may well occur, but if you stay focused, your goals will be attained in no time at all.

Start an Exercise Habit with Discipline

Before we start on some specifics, consider the idea that you require discipline to become a regular exerciser, not motivation. Many exercisers are far too reliant on motivation – this idea that you should be happy and excited about working out. The fact is, working out leaves you sore, sweaty, and it takes hours out of your day. It’s totally fair that you would not feel enthusiastic about that prospect.

But it must be done regardless of how you’re feeling on that particular day. Thus, discipline is the word of the day. When you have discipline, you’ll find yourself working out right on schedule like a machine, making progress even on days when you’re just not feeling it. Instead of waiting for motivation, build exercise into a habit, and before long you’ll find it’s easier to stick to your routine than to take a day off because your mood just isn’t right.

Set Goals

How do you do this? First, you must set a goal. Start small, perhaps by setting a reasonable target weight, or working out for a certain amount of time on particular days in the week. Feel free to ask your doctor or friends for suggestions, and don’t overdo it.

It’s Okay to Split Your Workout into Smaller Sessions

Experts recommend getting 30 minutes of physical activity every single day, even if it’s split up into 10 minute sessions, and about 150 minutes of moderate aerobic exercise each week (Laskowski, 2014). You should also do some strength training at least twice a week, for whatever amount of time is convenient. If your exercise goals are more extreme, you can always do more, but this is a good baseline to start with if you’re new at the whole process. Write down a schedule where you can accomplish these goals and then stick to it. Remember, discipline is key.

If you intend to lose weight, experts say you can expect to safely lose about 1 to 2 pounds of fat per week (Zelman, 2008). This is accomplished via both exercise and healthy dieting, both of which are aided immensely by a tight schedule. There are many resources online that can help you count calories for either weight loss or weight gain, such as MyFitnessPal.com, and several that will help you plan meals and keep track of grocery lists, such as eMeals. Be diligent about recording what you eat – you’re only hurting yourself by cheating.

As for figuring out what exercises and meal plans will work best for you, the answer is… there is no easy answer. Everyone’s needs are different, and while personal trainers, doctors, and friends can offer some good advice, there will always be at least some trial and error.

Tips for Getting Started
- Exercising your core is essential. Most motions of the body involve the abdominal muscles in some way, so having strong abs and a good lower back will save you a lot of pain. Crunches, sit-ups, and back raises are all excellent. Consider doing a few during commercial breaks while watching TV.
- For cardio, it’s good to work both on endurance and intensity. A ten minute jog will get you sweating, but a less intense walk over the course of an hour will also do wonders for your legs and heart. Consider walking or running over uneven terrain – hills and valleys will activate muscles in your legs that don’t get used as often, and will even improve your balance to boot.
- It’s important to have active wear that you use only for exercise. Not only is it unpleasant to wear the same sweaty shirt and shoes after your workout, it can also lead to health problems like athlete’s foot, acne, and skin infections. Shower and change your clothes after each intense workout, and make sure to use deodorant and body wash. It’s not just for show, it’s healthy.
- If you’re planning a healthier diet, find some pasta dishes you enjoy. Whole wheat pasta is an excellent carb, and it pairs well with proteins and vegetables of all stripes. Try to phase out sodas from your diet, and remember, dessert isn’t a treat if you eat it every day.
Exercise is a lifestyle change, an ongoing process that will make you a healthier, happier person. Find a plan that you can stick to, and before long you’ll find yourself in a body you can be proud of.

References

Laskowski, E. (2014). Mayo Clinic. Retrieved on 7/14/2015 from http://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

Zelman, K. (2008). Web MD. Retrieved on 7/14/2015 from http://www.webmd.com/diet/lose-weight-fast-how-to-do-it-safely

Good Hygiene Habits at the Gym. Web MD. (2014). Retrieved on 7/14/2015 from http://www.webmd.com/skin-problems-and-treatments/safe-workout-tips
July 28, 2015
What is HBA1C?

HBA1C (sometimes also called A1c or hbA1c) is a complicated mash of alphabet soup used to describe glycated hemoglobin. That doesn’t clarify much, does it? What is HBA1C and what does it have to do with you? Well, hemoglobin is a protein found in red blood cells that helps carry oxygen throughout the body as blood is pumped. “Glycated” hemoglobin is hemoglobin that has joined with glucose, a sugar molecule, and will stay that way for the remainder of its cellular life cycle (Diabetes.co.uk, 2015).

This in of itself is nothing to worry about. Sugars naturally interact with the bloodstream all the time. Any time you eat a donut, some of that sugar will end up passing through your blood. But for diabetics, or people at a higher risk of developing diabetes, HBA1C is important to measure at regular intervals.

HBA1C is an excellent barometer for the total amount of sugars in the body. When screening for diabetes or related symptoms, doctors will do several tests of HBA1C levels over the course of a few weeks or months to determine where your sugar intake is at. Those who suffer from hypoglycemic episodes will also become familiar with their HBA1C levels during testing.

If your HBA1C level is too high, changes must be made. The most obvious solution is to cut your sugar intake, sometimes drastically, but some doctors will also recommend further action. Exercise, for instance, is a good way to moderate your HBA1C levels. Studies have shown that strength training is actually the most effective way to do this, though aerobic or cardio exercise also have benefits (Bweir, 2009).

In order to measure your HBA1C levels, doctors usually require a simple blood test. There is no special preparation required before the test, the food items you eat or drink won’t skew the results significantly. One test can give information about the previous three months of HBA1C levels, and if you require regular testing, doctors may recommend you get tested at three month intervals (Medline Plus, 2014).

As a general rule, an HBA1C level of under 5.7% is considered normal. However, you may still be at risk for insulin resistance. A level between 5.7% and 6.4% suggests that you are at risk of developing diabetes. And HBA1C levels of over 6.4% pretty much only occur in diabetics.

If you’re interested in getting tested for high HBA1C levels, talk to your doctor about your options. The test is quick and easy, and there are even kits you can buy to use at home. If you feel like diabetes might be a risk for you, your HBA1C levels are a good piece of info to keep in mind.

You make also be interested in the follow, What is insulin resistance?, a precursor to diabetes.

References

Guide to HBA1C. (2015). Diabetes.co.uk. Retrieved on 7/14/2015 from http://www.diabetes.co.uk/what-is-hba1c.html

Bweir, S. (2009). DMSJournal.com. Retrieved on 7/14/2015 from http://www.dmsjournal.com/content/1/1/27

A1C Test. (2014). Medline Plus. Retrieved on 7/14/2015 from http://www.nlm.nih.gov/medlineplus/ency/article/003640.htm

July 27, 2015
4 Benefits of Exercise for Older Adults

America’s population is aging rapidly. 40 million people are over the age of 65 in the United States today, and that number is expected to climb to 89 million in the next few decades (Jacobsen, 2011). This is a wonderful sign for the efficacy of healthcare techniques, but it does bring its own challenges. An aging population requires more healthcare, which is why exercise for the elderly is more important than ever.

Exercise at any age is beneficial, but for elders, it is becoming more and more essential. Here are a few benefits of exercise for an aging population, and reasons why entering into your senior years does not mean skipping out on the occasional workout.

It reduces the chance of injury

Osteoporosis is a major concern for many elders. Bone mass gradually reduces over the course of one’s adult life, meaning elders usually have weaker bones and thus a higher risk of fractures and aches. Fortunately, well-developed muscles and good movement techniques can reduce the risk of such accidents, and there are many programs designed to help elders who wish to remain mobile and pain-free as they age (iofbonehealth.com, 2014).

If you’re interested in starting a bone-healthy exercise program, talk to your doctor about starting some low-impact aerobics routines, or even some light weight lifting (Web MD, 2014). Pool exercises have also proven popular amongst elders, who find the cool water can help soothe joint pain as they work.

It helps your heart

Cardiac arrest is another unfortunate risk that comes with age. It has long been assumed that cardio exercise was actually bad for the elderly, as increased physical activity puts strain on the heart. This position has now been reversed, as more and more studies confirm that heart-healthy exercise will reduce the risk of a heart attack at any age (Park, 2012).

Of course, it’s important to be safe. If you’re mostly sedentary throughout the day, consider starting with a few simple walks around the block. Your physician can recommend more in-depth exercises later on.

It keeps your brain sharp

Being sedentary doesn’t just affect your body. The brain also suffers from degradation due to physical inactivity. Recent studies have suggested that physical activity will build new neural pathways in the brain, whereas a sedentary lifestyle will actually allow them to break down (Reynolds, 2014). For elders facing dementia, Alzheimer’s, or who simply want to avoid the odd “senior moment”, some good physical activity can be a godsend.

It improves your mood

You don’t want to fall into the “cranky senior” stereotype as you age, and if you exercise regularly, you may never have to. Exercise is does wonderful things for your mental health. It can help manage stress and anxiety, and can even be a reliable cure for depression (Mayo Clinic, 2014). Study after study has shown a positive link between healthy minds and physical activity.

So be sure to get a good workout in now and then. It might not be the most attractive idea when you’re starting out, but you’re almost guaranteed to feel really good afterwards.

Remember, all exercise comes with risks, and strenuous activity can absolutely increase risk of heart failure or injury in the short run. But if you maintain healthy and safe workout habits as you age, your physical and mental health will ultimately improve, as will your quality of life. Talk to your doctor about creating a good workout plan, and get moving.

References

Jacobsen, L. (2011). PRB.org. Retrieved on 7/13/2015 from http://www.prb.org/pdf11/aging-in-america.pdf

Special Considerations in the Very Elderly. International Osteoporosis Foundation. Retrieved on 7/13/2015 from http://www.iofbonehealth.org/special-considerations-very-elderly

Best Osteoporosis Exercises: Weight-Bearing, Flexibility, and More. Web MD. (2014). Retrieved on 7/13/2015 from http://www.webmd.com/osteoporosis/guide/osteoporosis-exercise?page=2#2

Park, A. (2012). Time Magazine. Retrieved on 7/13/2015 from http://healthland.time.com/2012/05/08/exercise-keeps-muscles-young-even-in-elderly-heart-patients/

Reynolds, G. (2014). New York Times. Retrieved on 7/13/2015 from http://well.blogs.nytimes.com/2014/01/22/how-inactivity-changes-the-brain/

Depression and Anxiety: Exercise Eases Symptoms. (2014). Mayo Clinic. Retrieved on 7/13/2015 from http://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

July 24, 2015