The study, published in the Journal of Pain and Symptom Management, examined the effect of yoga on cancer-related symptoms in metastatic breast cancer patients. Researchers at Duke University Medical Center in Durham, North Carolina administered the Yoga of Awareness Program to 13 women with metastatic breast cancer, for eight weeks. The Yoga of Awareness Program included gentle yoga postures, breathing exercises, meditation, presentations, and group discussions. The participants were assessed by daily measurements of fatigue, distress, invigoration, acceptance, and relaxation two weeks before the beginning of the study and the final two weeks of the study.

The researchers found that four participants had cancer recurrences during the study. Nonetheless, findings revealed that the participants demonstrated signficantly increased invigoration and acceptance. Furthermore, on the days after additional home practice the participants had even lower levels of pain and fatigue and higher levels of invigoration, acceptance, and relaxation

"These findings support the need for further investigation of the effects of the Yoga of Awareness Program in women with metastatic breast cancer," the study authors conclude.

REFERENCES:
1. Carson JW et al. Yoga for women with metastatic breast cancer: results from a pilot study. J Pain Symptom Manage 2007 Mar;33(3):331-41.

The placebo-controlled study, published in The Journal of Physiology, investigated the effects of vitamins C and E supplementation on arterial endothelial function, pulmonary artery pressure (PAP) and heart function after scuba diving. Researchers at the University of Split School of Medicine in Croatia and the Norwegian University of Science and Technology administered either a placebo or 2 grams of vitamin C and 400 international units vitamin E to seven experienced divers two hours before they dived. In a control dive, the seven divers performed an initial scuba dive. In another trial, the divers were given the placebo or vitamins before two successive dives. Ultrasound ventricular volumes and function and pulmonary and brachial artery function were obtained from the participants before and after the dives.

The researchers found that the control dive resulted in heart function changes and reduced endothelial function. Findings also revealed that the vitamin group experienced reduced endothelial dysfunction after diving. However, heart functions and PAP were not affected by vitamin treatment. The heart function changes remained for up to three days.

"Acute antioxidants attenuated arterial endothelial dysfunction after diving, while reduction in heart and pulmonary artery function were unchanged," the study authors write. "Cardiovascular changes after diving are not fully reversed up to 3 days after a dive, suggesting longer lasting negative effects."

REFERENCES:
1. Obad A et al. The effects of acute oral antioxidants on diving-induced alterations in human cardiovascular function. J Physiol 2007 Feb; 578(3):859-870.

Researchers at the University of Wisconsin in Madison may have found a clue: EXERCISE.

The researchers were curious about the differences between fit persons and not fit persons when it came to increased body fat. Over time in most people small increases in fat consumption will lead to overall increases in body fat percentage.

So even though a person may eat a low fat diet most days, regular splurges in the diet can cause the body to increase its fat stores.

But this did not seem to be true in slimmer men and women.

So to test a theory that exercise plays a role the researchers randomized 10 women to one of three exercise groups: sedentary, low exercise and moderate exercise. The low exercise group burned an additional 150 calories a day and the moderate burned 300 additional calories a day.

Then the diet of each of the women was switched from a low fat diet to a high fat diet, with more than 50 percent of the calories from fat. This high fat diet was only consumed for four days, and then the diet reverted back to low fat (30 percent of calories).

They found that the women who were burning 300 calories a day burned the extra calories from fat faster than the women in the sedentary or low exercise groups.

The results were published in the January issue of the American Journal of Clinical Nutrition.

Once again, the addition of daily exercise scores a point for health.

The researchers could not determine why this accelerated fat burning occured in the women who were exercising more.

Though this was a small study, only 10 participants, the findings were significant enough to warrant more studies.

The review, published in the Journal of the American Board of Family Medicine, analyzed 70 studies from 1970 to 2004 on the effects of yoga on metabolic syndrome. The reports indicate that yoga practice improved glucose tolerance and insulin sensitivity, lipid profiles, body weight, blood pressure, oxidative stress and cardiovascular function.

The researchers found that yoga increased insulin sensitivity by 19 percent and lowered cholesterol by 25 percent. Findings also revealed that yoga reduced body weight by 13.6 percent.

"Collectively, these studies suggest that yoga may reduce many insulin resistance syndrome (IRS)-related risk factors for cardiovascular disease (CVD), may improve clinical outcomes, and may aid in the management of CVD and other IRS-related conditions," the study authors write. "However, the methodologic and other limitations characterizing most of these studies preclude drawing firm conclusions. Additional high quality randomized controlled trials are needed to confirm and further elucidate the effects of standardized yoga programs on specific indices of CVD risk and related clinical endpoints."

REFERENCES:
1. Innes KE et al. Risk indices associated with the insulin resistance syndrome, cardiovascular disease, and possible protection with yoga: a systematic review. J Am Board Fam Pract. 2005 Nov-Dec;18(6):491-519.

The study, published in Cell Metabolism, examined the muscle cells of lean and obese women. Researchers from Louisiana State University in Baton Rouge analyzed data from obese and lean women, matched for the same age and race. The lean women had a BMI (body mass index) of 25 or less and the obese women had a BMI of 35 or more. The researchers obtained SCD1 levels from the participants' muscles.

The researchers found that the obese participants had three times more SCD1 in their muscles than the lean participants. This result implies that SCD1 production is genetically programmed. The study authors suggest that obesity turns on the SCD1 gene, programming muscles to store excess fat.

"These results suggest that elevated expression of SCD1 in skeletal muscle contributes to abnormal lipid metabolism and progression of obesity," the study authors write.

REFERENCES:
1. Hulver MW et al. Elevated stearoyl-CoA desaturase-1 expression in skeletal muscle contributes to abnormal fatty acid partitioning in obese humans. Cell Metab 2005 Nov;2(5):275-6

The review, published in the International Journal of Sport Nutrition and Exercise Metabolism, examined the dietary intake, nutritional status and performance of athletes and active individuals. Researchers at Oregon State University's Colleges of Agricultural and Health and Human Sciences also reviewed the B-vitamins and their function in energy metabolism and cell repair.

Studies suggest that high-intensity exercise increases stress on the body's energy metabolism and decreases essential nutrients for tissue repair. This increases the requirement for B vitamins. Athletes and active individuals with poor diets are especially vulnerable to B vitamin deficiencies. This can result in diminished performance and long-term health problems.

The study authors believe that the U.S. recommended daily allowance for B vitamins may be inadequate for athletes and active individuals. "Athletes who have poor diets, especially those restricting energy intakes or eliminating food groups from the diet, should consider supplementing with a multivitamin/mineral supplement," the study authors conclude.

REFERENCES:
1. Woolf K and Manore M. B-Vitamins and Exercise: Does Exercise Alter Requirements? IJSNEM 2006 Oct;16(5):155-156.

The study, published in the journal Cell, investigated the effects of resveratrol on mitochodrial function and aerobic capacity in mice. Researchers at the Institute of Genetics and Molecular and Cellular Biology in Illkirch, France added either 200 or 400 mg per kilogram resveratrol to a high fat diet or regular diet, for 15 weeks. Food intake, body fat and body weight measurements, endurance tests, and fasting insulin levels were obtained from the mice.

Researchers found that the mice who received the resveratrol gained less weight than the mice who did not receive the supplement. Furthermore, the mice who received the resveratrol high fat diet weighed about the same as the mice on the regular diet without resveratrol. The resveratrol-fed mice had a decrease in body fat, with smaller fat cells. Findings also revealed that the resveratrol-fed mice had greater energy expenditure and enhanced mitochondrial activity. In addition, the resveratrol-fed mice had significantly decreased fasting insulin levels, indicating improved insulin sensitivity.

The study authors suggest that resveratrol increases the activity of the Sirt1 gene, which is linked with increased life span. "Importantly, resveratrol treatment protected mice against diet-induced-obesity and insulin resistance," the study authors write. "These pharmacological effects of resveratrol combined with the association of three Sirt1 SNPs and energy homeostasis in Finnish subjects implicates SIRT1 as a key regulator of energy and metabolic homeostasis."

REFERENCES:
1. Lagouge M et al. Resveratrol Improves Mitochondrial Function and Protects against Metabolic Disease by Activating SIRT1 and PGC-1alpha. Cell 2006 Nov 15; [Epub ahead of print].

The study examined the effect of a combined program of yoga and meditation on individuals with chronic pain. Researchers in the Pain Center at Texas Tech Health Sciences Center, followed 67 chronic pain patients participating in the yoga and meditation program in addition to medical and psychological intervention. The participants were taught Theravada Buddhism, an Eastern meditative practice that teaches suffering and stress can be relieved through awareness and releasing expectations.

The researchers found that over 80 percent of the participants reported improved stress and pain management. Findings revealed that 78 percent of participants had an improvement in mood, 80 percent reported improved stress management and 86 percent experienced a higher awareness of thought and feeling states.

"What we know about the definition of pain is that it is a complex interaction between sensations, thoughts, and feelings or emotions," says researcher Pat Randolph, PhD, director of Psychology Services in the Pain Center at Texas Tech Health Sciences Center, in a news release. "So when we treat pain, we need to utilize both medical and psychological methods."

REFERENCES:
1. Yoga and Meditation Help Relieve Chronic Pain, scienceagogo.com, February 16, 1999:
http://www.scienceagogo.com/news/19990116205705data_trunc_sys.shtml

The randomized, placebo-controlled study, published in the British Journal of Sports Medicine, investigated the effectiveness of cherry juice in preventing post-workout muscle pain and damage. Researchers at the University of Vermont's Human Performance Laboratory administered either 12 ounces of tart cherry juice mixed with apple juice, or a cherry-flavored soft drink lacking cherry juice (placebo) twice daily to 14 male college students, for eight consecutive days.

On the fourth day of the study, the participants flexed and extended one arm 20 times on a resistance machine and repeated the set after a three-minute break. The researchers measured the participants' arm strength, muscle pain, muscle tenderness, and range of motion before and for four days after the arm exercise. For the next eight days, the participants switched drinks and performed the exercise on the opposite arm.

The researchers found that muscle pain and strength loss were significantly less in the cherry juice group as compared to the placebo group. However, muscle tenderness and range of motion were not different for the two groups.

"These data show efficacy for this cherry juice in decreasing some of the symptoms of exercise induced muscle damage," the study authors conclude. "Most notably, strength loss averaged over the four days after eccentric exercise was 22% with the placebo but only 4% with the cherry juice."

REFERENCES:
1. Connolly DA et al. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Br J Sports Med 2006 Aug;40(8):679-83; discussion 683. Epub 2006 Jun 21.

1. Slow aging-
A healthy lifestyle, including a nutritious diet and daily exercise, has been shown to slow the aging process. Although maximum oxygen consumption, muscle and bone mass decline with aging, along with an increased tendency to gain weight, a healthy lifestyle can help prevent these changes. By committing to healthy living including a regular exercise program and whole foods diet, you can prevent and even treat age-related disease.

2. Daily exercise-
A daily fitness program including cardiovascular (aerobic) exercise, strength training and flexibility exercise can help reduce the risk of heart disease, cancer, and osteoporosis. To increase overall fitness and reduce overuse injuries, many celebrities participate in cross-training including jogging, cycling, swimming, dance, yoga, martial arts, weightlifting, and Pilates. You don't have to be a celebrity to remain fit as a parent. If you're a parent with toddlers and don't have nannies, you can still take your small children along with you on your workouts, such as brisk walking with strollers or backpacks. With older children, you can organize family activities such as hiking, swimming, ball-playing, and bicycling. Transform your basement or family space into a gym, including active toys for the children and workout equipment for you.

3. Healthy diet-
A balanced diet of whole foods including fruits, vegetables, whole unrefined grains, lean proteins such as beans, fish or chicken, and nuts is essential to maintain healthy weight and optimal health. Many over-40 celebrities remain on this simple wholesome diet, omitting fatty foods and desserts. You can do the same by preparing balanced, healthful meals at home and making healthy meal choices when eating out.

REFERENCES:
1. Gavalas E. The Yoga Minibook for Longevity. Simon & Schuster Fireside, 2003.

To assess cognitive function each participant was given a battery of standard tests which assessed memory, attention, and learning ability. The same tests were given five years later. The researchers also took measurements of height and weight and determined BMI during each of the testing periods. The change in cognitive function was compared to the change in BMI over the study period.

In general participants with a higher BMI scored lower on the tests after accounting for age, sex, and educational differences. Then after the five year period, the rate of cognitive decline was more in those who had a higher BMI, or those who gained more weight during that period.

The researchers believe that non-diagnosed conditions such as heart disease, high blood pressure, and diabetes could effect mental function via damage to blood vessels. But they also discussed the effect of leptin, a hormone made by fat cells, on mental function. Leptin may affect key aspects of learning and memory, which could help explain the effect on cognitive function.

Still the authors state that this study provides another reason for individuals to maintain a healthy weight. Obesity is an epidemic in the US and contributes to a variety of chronic diseases and this new study adds mental decline to the list.

Most experts recommend 30 minutes of exercise at moderate to high intensity (70-85% of maximum heart rate) 3 times a week to increase fitness levels. Studies have found that training 4 or 5 times a week at moderate to high intensity was no greater or only slightly greater compared to exercising 3 times a week. Aerobic fitness gains can also be safely achieved with 30 minutes of exercise at low intensity (below 70% of maximum heart rate) 5 times a week. Exercising at this lower intensity is associated with fewer injuries and decreases the risk of overtraining. Furthermore, daily exercise at a lower intensity can help with weight control and burn considerable calories.

Overloading the muscle (at 60-80% of a muscle's capacity) with resistance workouts will increase muscular strength. However, if the body is stressed too much and can't overcome the workout demands or if there's not adequate rest between workouts, overtraining syndrome can occur. If you're been exercising more and not making progress towards your fitness goals, you may be experiencing overtraining. Some other signs of overtraining include prolonged fatigue before, during and after exercise, overuse injuries, frequent illness, decreased performance, and mood changes (apathy and irritability).

To help identify or prevent overtraining, it may be useful to keep a training log and/or consult with a fitness professional. Be aware of your workouts and your progress and make a fitness plan to gradually increase your exercise intensities. Listen to your body and learn what your limits are. If you've been overtraining, the best treatment is complete rest from all activities. Take some time off until you're fully recovered and feel well enough to resume your exercise program. Depending on your symptoms, this may require a week to several weeks or even longer to rest and recover.

REFERENCES:
1. Katch F and McArdle WD. Introduction to Nutrition, Exercise, and Health, Malvern, PA: Lea & Febiger, 1998.

2. Gavalas E. The Yoga Minibook for Energy and Strength, New York, NY: Simon & Schuster, 2003.

Radiation treatment can cause anemia by damaging or destroying red blood cells and also by affecting the production of new cells. Women with severe anemia can suffer more severe fatigue and depression and also lose the ability to exercise and even accomplish daily tasks. Severe anemia can cause result in oxygen deficits.

The study, published in Cancer, was small, with only 20 women enrolled. But the results were significant. The women who were active 30-45 minutes 3-5 times a week during their treatment did not suffer from anemia, while those women who did not complete exercise did.

The type of exercise was brisk walking, which is enough to raise the heart rate, but not overburden the women.

The study adds to the growing evidence that exercise benefits those with cancer. Previous studies have shown that exercise improves recovery after treatment and some studies have shown that exercise may be a primary preventative lifestyle choice.

A total of 38 men and women with an average age of 65 enrolled in an exercise program that consisted of twice weekly, 55 minutes sessions for 16 weeks. One group did a specific form of Tai Chi for diabetics aimed at improving muscle strength and stability, while the other group did simple chair calisthenics and stretching.

The researchers wanted to determine if either was more superior at improving muscle control and strenght, two factors that severily limit obese, elderly diabetic patients from improving their health.

They did not find any difference between the groups in terms of gains in strength and stability. Subgroups in each division did fair better based on status at baseline. For example those participants who had more muscle control and function at the start improved walking speeds most significantly and those with poorest quality of life at onset had the most improvement in balance.

The study further stressed the need for individual attention when creating an exercise/wellness program for diabetic patients with other conditions that impact their ability to do exercise. Exercise and weight loss are the most effective means of treating diabetes and pre-diabetes but can be very difficult for those who cannot even walk to check the mail.

1. 4 to 8 Hours Pre Workout -
The most important meal is the one you eat four to eight hours before your workout. Carbohydrates are the main source of fuel for the muscles and the brain, proteins build and repair muscle tissue and fats provide a slow release of energy. If you're planning to do 90 minutes or more of high-intensity exercise, then a carb-rich meal will help build carbohydrate stores for performance. Pasta for dinner or a substantial breakfast of pancakes or oatmeal will help maintain blood glucose levels during exercise and build muscle glycogen stores.

2. 1/2 to 1 Hour Pre Workout-
A snack right before your workout can help boost your energy and prevent hunger. Eat light foods that breakdown quickly before your workout begins such as a banana, dried fruits, peanut butter, oatmeal, bagels, granola, whole grain cereal, toast with honey, or a high-carbohydrate energy bar. Avoid acidic foods that may upset digestion. During exercise only about 20 percent of blood flow is available for digestion, so you can't easily digest fatty foods.

3. Post Workout-
Refueling after exercise with a carbohydrate-rich snack or drink such as a piece of fruit or juice primes the body for the next workout. A small amount of protein after exercise, such as a cup of yogurt or milk, helps repair muscles. A sports supplement drink helps replenish what was depleted because the body can absorb it quickly. Energy bars are a convenient source of fuel after a workout.

REFERENCES:
1. Sherman WM, et al. Effect of exercise-diet manipulation on muscle glycogen and its subsequent utilization during performance. Int J Sports Med 1981;1:114.

2. Katch FI, McArdle WD. Introduction to Nutrition, Exercise, and Health, 4th edition. Philadelphia, PA: Lea & Febiger, 1993.

3. Clark N. Nancy Clark's Sports Nutrition Guidebook, 2nd edition, Champaign, IL: Human Kinetics, 1996.

4. Sherman WM, et al. Carbohydrate feedings 1 hr before exercise improve cycling performance. Am J Clin Nutr 1991;54(5):866-870.

5. Sherman WM, et al. Effects of 4 hr preexercise carbohydrate feedings on cycling performance. Med Sci Sports Exer 1989;12(5):598-604.