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July 2015
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Healthy Habits for a Long Life
Overweight ManAdvances in medicine and technology mean that humans today are living longer on average than ever before. However, many habits and lifestyle factors still play a significant role in average life expectancy.

Smoking is perhaps the most obvious habit that can negatively impact life expectancy. According to researchers from the University of Bristol, smoking tobacco shortens a person’s life expectancy by 6-7 years as compared to a non-smoker.[1] Diet can also play an important role in life expectancy, and research is suggesting a particularly strong link between eating polyunsaturated fats and reduced mortality. Polyunsaturated fats are found in cold water fish, such as salmon, trout, and herring. They also come from plants like avocados, olives, walnuts, and oils, including soybean, corn, and olive oils. Researchers in Sweden measured the blood levels of polyunsaturated fats in 60-year-old men and women and then followed them for almost 15 years.[2]  High levels of linoleic acid, a polyunsaturated omega-6 fatty acid found in vegetable oils, was linked to a 27% reduction in mortality during the study. High levels of EPA and DHA, the omega-3 fatty acids found in fish, were linked to a 20% reduction in mortality.

The World Health Organization recommends an average of at least 30 minutes of moderate activity each day.[3]  However any amount of activity is beneficial to health, even if falls below the recommended amount.  A sample of 400,000 adults in Taiwan were asked about their exercise habits and followed for eight years.[4]  The researchers found that compared to being inactive, 15 minutes of activity each day resulted in a 14 % reduction in all-cause mortality.  They also found that there was a further 4% reduction for every additional 15 minutes of activity averaged.  These findings show that although small amounts of activity are beneficial, more exercise leads to greater benefits.

There is no such thing as a fountain of youth, so practicing healthy habits is important to not only longevity, but also quality of life.  It’s never too late to begin making healthier behaviors a part of your normal routine, but the longer you practice them, the greater the benefits.
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CapsaicinPlums & Prunes

Plums are a member of the Prunus genus and are related to the peach and almond. They are drupes, which are fruits that have a hard pit surrounding the seed. There are more than 2,000 varieties of plums around the world, and over 100 are available in the United States.[5] They come in a variety of colors, including red, purple, blue, green, or yellow. When plums are dried they become prunes, which have a sweet taste and sticky texture. 

Plums and prunes are rich in phytonutrients, specifically neochlorogenic and chlorogenic acids. These phytonutrients function as antioxidants and protect against cell-damaging free radicals.  Plums and prunes are also very good sources of vitamin C. When eaten along with foods containing iron, they are able to increase the absorption of the iron in the body, which is particularly beneficial to those with low iron or anemia.   

Prunes are often used to help prevent or relieve constipation. The insoluble fiber can help add bulk and provides food for the good bacteria in the large intestine. Prunes can also be beneficial to bone health.[6] An animal study showed that prunes had positive effects in both prevention and reversal of bone loss. More studies are needed in humans to confirm these results, and researchers are still unsure what components of prunes provide these bone health benefits.

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Intense TrainingRelief for IT Band Pain

One of the most common injuries in runners and cyclists is a tight iliotibial (IT) band caused by overuse.  The IT band runs from the outside of the pelvis, across the hip, and attaches below the knee.  The repeated movement of the band going across the lateral femoral epicondyle (LFE) of the knee can cause the band to become inflamed and tight. IT band pain is typically felt on the lateral side of one or both knees. To relieve the tightness, many people use a foam roller or other devices to implement myofascial release. Rest can also help relieve IT band pain, but this may not be an option for those who want to maintain their level of cardiovascular activity.

Many cardio machines mimic running (Elliptical, AMT, ARCtrainer) without the impact of a foot-strike, but still cause the IT band to slide over the LFE.  In an attempt to find a cardio exercise that did not aggravate an inflamed IT band, researchers looked to modifying a cycling program.[7]  When the bike saddle is in a high or normal seated position, the IT band would slide over the LFE.  When the seat was lowered so that knee was in a more flexed position, the IT band did not slide over the LFE.  For runners and cyclists that are experiencing IT band problems, rest is not always an option.  This simple adjustment to a bike can help someone them stay on a training program without further aggravating their injury.

Health Matters is written by Lindsey Guthrie, MS, RD, LD/N and Tyler Guthrie, MS, CSCS. 
References:

1.     Shaw M, Mitchell R, and Dorling D. Time for a smoke? One cigarette reduces your life by 11 minutes. British Medical Journal. 2000; 320: 53.

2.     Fats from fish and plants may help older adults live longer. Reuters. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1117323/

3.     Physical Activity and Adults. World Health Organization. http://www.who.int/dietphysicalactivity/factsheet_adults/en/

4.     Wen C, Wai J, Tsai M, et al. Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. The Lancet. 2011: 378; 1244.

5.     Plumes & Prunes. The George Mateljan Foundation. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=35

6.     Hooshmand S, Armandi B. Viewpoint: Dried plum, an emerging functional food that may effectively improve bone health. Journal of Ageing Research Reviews. 2009; 8(2): 122.

7.     Tomiyama S, and Sachio U. Aerobic training for athletes with iliotibial bandfriction syndrome with considering of its pathogenic mechanism. International Conference of Biomechanics in Sports - Conference Proceedings Archive. 2014; 369.

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