How fast can you run a mile?

Your answer may predict your risk of a heart attack or stroke in the next decade or so, according to two new studies.

UT Southwestern Medical Center researchers say that how fast a middle-age person can run a mile can help predict the risk of dying of heart attack or stroke decades later for men and could be an early indicator of cardiovascular disease for women.

The researchers analyzed the heart disease risk of 45 to 65 year-old men based on fitness levels and other traditional risk factors such as age, blood pressure, cholesterol and smoking habits.

They found that fitness levels among middleaged men show marked differences in risk for cardiovascular disease.

For instance, a 55-year-old man runs a mile in 15 minutes has a 30 percent lifetime risk of developing heart disease. In contrast, a 55-year-old who runs a mile in eight minutes has a lifetime risk of less than 10 percent.

“Heart disease tends to cluster at older ages, but if you want to prevent it, our research suggests that the prescription for prevention needs to occur earlier – when a person is in his 40s and 50s,” said Dr. Jarett Berry, assistant professor of internal medicine and a corresponding author on both studies.

According to the results, a high fitness level can lower the risk of heart disease even when other risk factors are present.

Heart disease is the number one cause of death in industrialized nations.  It is especially lethal for women, whose risk for heart disease is hard to assess and rises dramatically as they age.

The fitness test, researchers said, were particularly helpful in identifying women at risk for heart disease over the long term.

The studies mark the first time fitness levels have been used to attempt to predict risk for heart disease.

They were published in the Journal of the American College of Cardiology and Circulation.

Normally, when people discuss the benefits of exercise, they focus on how it affects the body physically – stronger muscles, trimmer stomach, and so forth.

However, a new study suggests a good aerobic workout may actually have mental benefits as well.

Researchers have demonstrated that regularly engaging in aerobic exercise can increase the size of the hippocampus, which is important for memory and spatial navigation, in adults ages 55 to 80, and perhaps even shave the risk of dementia.

The hippocampus tends to shrink in size as people age, which can negatively affect memory.

For the study, researchers recruited 120 older people who did not exercise on a regular basis and randomly assigned them to one of two programs: either an aerobic exercise program, in which participants walked around a track for 40 minutes three days a week, or a stretching-and-weights program.

The group assigned to the aerobic exercise program showed a volume increase of 2.12 percent in the left hippocampus and 1.97 percent in the right hippocampus.  Meanwhile, the group assigned to the stretching program decreased in hippocampus volume by 1.40 percent on the left and 1.43 percent on the right.

The study was published in Proceedings of the National Academy of Sciences.

Aerobic exercise is the best way to target unwanted belly fat, according to a new study.

Duke University researchers compared the effects of aerobic exercise versus resistance training and found that aerobic exercise was the most efficient and effective way to lose belly fat.

Belly, or abdominal fat, is located deep in the abdominal cavity and fills spaces between internal organs. Prior research has associated it with increased risk for heart disease, diabetes, and certain cancers.

“When it comes to increased health risks, where fat is deposited in the body is more important than how much fat you have,” said Cris Slentz, Ph.D, lead researcher. “Our study sought to identify the most effective form of exercise to get rid of that unhealthy fat.”

For the study, participants were assigned to one of three exercise groups: aerobic exercise, resistance training, and a combination of the two. People assigned to aerobic exercises burned 67 percent more calories than those who did resistance training.

Furthermore, the results showed that aerobic exercise was better than resistance training at improving fasting insulin resistance and reducing liver enzymes and triglyceride levels, which are known risk factors for heart disease.

Resistance training showed no significant reductions in visceral fat, liver fat, liver enzyme levels or improvements in insulin resistance. The combination group showed similar results to those who did aerobic training alone.

“Resistance training is great for improving strength and increasing lean body mass,” says Slentz. “But if you are overweight, which two thirds of the population is, and you want to lose belly fat, aerobic exercise is the better choice because it burns more calories.”

Infants who live in moldy homes are three times more likely to develop asthma by age 7, according to a new study.

Cincinnati researchers analyzed seven years worth of data on 176 children to study the effects of exposure to environmental particles during childhood and found that asthma rates were much higher among children who were regularly exposed to mold and children whose parents had asthma.

“Early life exposure to mold seems to play a critical role in childhood asthma development,” says Tina Reponen, PhD, lead study author and University of Cincinnati professor of environmental health. “Genetic factors are also important to consider in asthma risk, since infants whose parents have an allergy or asthma are at the greatest risk of developing asthma.”

Mold exposure levels were measured using a tool called the environmental moldiness index, which analyzes 36 different types of mold and can describe the “mold burden” in homes.

Eighteen percent of the children in the study were found to be asthmatic by age 7.
According to current estimates, about 9 percent of children in the United States will develop asthma. Previous studies have shown that rates tend to be much higher among children from poor, urban families.

Asthma cannot be accurately diagnosed until age 7, but symptoms include coughing, wheezing trouble breathing or fast breathing and frequent chest colds. The symptoms can linger for days or weeks and can even require emergency treatment.

The study was published in the journal Annals of Allergy, Asthma & Immunology, the scientific journal of the American College of Allergy, Asthma and Immunology (ACAAI).

As a doctor, I get a lot of health questions both in my practice and in my email inbox. Today, I found one that I felt was particularly compelling that I’d like to share with you all:

Hi, Dr. Manny, can you please tell me some natural remedies for stress? – Shideh

The thing is, in today’s day and age, with America undergoing so many difficult times due to high unemployment rates, terroristic threats and a shifting moral compass, more and more people are suffering from negative stress. Negative stress takes a toll on our daily lives and our health and can lead to high blood pressure, obesity, heart disease, anxiety and depression, among other problems, so I feel this question is very appropriate.

Rest assured, there are many things you can do before you run out to get a pill. Here’s a list of some of the most effective natural stress reducers.

Passionflower

While passionflower has long been considered a “folk remedy” for anxiety and insomnia, a few studies have shown that the herb may actually be comparable in effectiveness to benzodiazepine drugs, which are used to treat stress. Though not proven, it is believed that passionflower works by increasing levels of a chemical called gamma-aminobutyric acid (GABA) in the brain. This lowers the activity of some brain cells, making you feel more relaxed.

Passionflower is available in a variety of forms, including infusions, teas, liquid extracts and tinctures. It is not recommended for children or for women who are pregnant or nursing. Consult your doctor before adding it to your diet, especially if you are taking other medications.

Massage

This is kind of a no-brainer, right? Everybody loves a massage. But did you know that it’s been used as a stress reliever for thousands of years? Historically, the Chinese used massage to open blocked energy channels in order to improve health and Hippocrates, the “father of western medicine,” used friction for physical healing treatments. Today, we use massage to relax tense muscles, reduce pain and improve circulation, which can all do wonders for the mind.

Meditation

Meditation, or mindfulness, only takes 15-30 minutes a day, which is doable even in a packed schedule. It’s also incredibly affordable, considering the only tool you need is your own mind. Just give yourself some silent time to let your thoughts run free or just focus on your breathing. That small amount of peace in your day can help you deal with or even release stress.

Exercise

Whether it’s yoga, tai chi or running, exercise works much in the same way as meditation because it gives you time to be alone with your thoughts (or an opportunity to let them go). However, exercise also has the added benefit of releasing endorphins into the brain, which improves your mood. It also prevents obesity and other health problems, giving you less to be stressed about.

Organize your life

Organization offers a sense of control and peace of mind, and there’s a number of ways you can improve in this regard. If you’re the kind of person who’s always running around, it can help to make lists to help yourself remember everything. If you’re the kind of person who feels edgy in their own house, tidy up. Studies have shown the mere sight of clutter can put us on edge.

Eat Healthy

It’s actually been proven that junk food can make us depressed (not to mention fat) so clean up your diet. Healthy foods like whole grains and protein can improve your mood and give you long-lasting energy to tackle everything that comes your way during the day. Foods that are especially effective for stress-busting include blueberries, salmon and almonds, according to scientists.

Also, put down that extra cup of coffee. While studies have shown that some coffee during the day can offer health benefits, too much caffeine will make you jittery and anxious, and eventually lead to a crash.

Limit internet and cell phone use

Disconnect, disconnect, disconnect. Part of the problem with reducing stress in today’s world is that we are never truly able to shield ourselves from it. By turning away from the internet and shutting off our cell phones, we can at least block some of the channels from which stress can reach us. Doing this also allows us to live in the moment and appreciate it.

It is particularly important to cut off electronic use before sleep, which can cut down on insomnia-related problems.

B Vitamins

B vitamins are known to promote proper functioning of the brain and nervous system, as well as help induce relaxation and fight fatigue. In fact, indicators of B deficiency include irritability, depression and apathy, so to stave off those symptoms, increase your intake of foods rich in B vitamins. B vitamins are typically found in the germ and bran of cereal grains, as well as beans, peas, nuts, liver, eggs and dairy products.

Aromatherapy

In some cases, inhaling certain scents has been shown to have immediate stress relief effects by raising mood, reducing anxiety and aiding focus and concentration. Experts say it’s because the smells can stimulate the limbic system, which in turn releases chemicals that affect the brain, promoting feelings of relaxation, calmness, love and excitement. Popular oils for stress relief and mental fatigue include lavender, cypress and rosemary.

Sleep

Sleep is the most important natural stress reducer of them all. Too little sleep leaves us cranky, irritable and on edge. Too much sleep can leave us sluggish and depressed. Try to find the right balance that allows you to feel well-rested and ready for the day. Promote better sleep by establishing bedtime rituals that signal to your brain that it’s time to fall asleep, avoid exercise in the three hours before sleep or take a warm bath. Certain foods can also promote sleep, such as carbohydrates, bananas, peanuts, figs and dairy. These contain tryptophans, a precursor for creating melatonin. However, avoid having a large meal close to bedtime, because it may result in indigestion, reflux or heartburn.

Feel free to send me any of your health-related questions at askdrmanny@gmail.com.

Move over sit-ups, you’ve been replaced.  Want a lean midsection this summer?  Instead of wasting your time with countless sit-ups and crunches, which could potentially do damage to your back, try out these exercises that are guaranteed to get you on your way to that coveted six pack.

Push-ups

Bet you thought push-ups were just for your arms, right?  As it turns out, push-ups are a full body workout – and that includes your stomach.  When you do a push-up, your core has to stabilize your lower body, while your arms and back work to move your body up and down.  That way, you’re not only working your way to abs, you’re also toning your arms and shoulders and fighting off the dreaded “love handles” that plague so many of us.

Planks

Planks look a lot like push-ups, except you don’t have to move your body up and down.  Sound easy?  Try hold yourself in push up position (arms extended, body straight – like a plank) for 30 to 60 seconds, whichever you can handle.  You’ll definitely feel the burn deep in the stomach area you’re targeting.  Let yourself have a 30 second breather, and then repeat three to five times.

Leg Drops

In this exercise, you lie on your back and raise your legs to a 90 degree angle.  Then, slowly lower them until they’re just a few inches off the ground.  Without ever touching your feet to the ground, lift them back up to that 90 degree angle, and repeat the process all over again.  Do it for as long as you can stand it.

Running

No matter how many ab-targeted workouts you do, that six-pack is never going to be visible if you have too much body fat.  Running (or any other cardiovascular workout) will help melt away the extra flab that’s covering your muscles, and it’ll give you toned legs to match your stomach.  It’s a win-win.

Healthy Diet

Cut out that excess sugar, falt, salt and alcohol if you’re really serious about wanting abs.  Unfortunately, six packs take discipline – that’s why they’re so rare – or great genes.   If you aren’t one of the few blessed with those genes, it may take a little extra work on your part.  And hey, a good diet will do a lot for reducing your risks of actual health problems.