How tailored physical activity reduces early death risk Thursday, 27 October 2011 00:00 BY CHUKWUMA MUANYA Features - Natural Health
CHUKWUMA MUANYA writes on how increasing physical activity reduces the risk of early death, and improves the quality of life and survival rate in persons with degenerative diseases. RESEARCHERS have made a major breakthrough in the search for secrets of healthy long life. They have, in recent studies, demonstrated how: 300 minutes of moderateintensity physical activity per week protect against chronic diseases and premature death, starting a solid exercise regime after the age of 50 could raise one’s level of longevity to that of those who have been exercising regularly all along and structured exercise therapy was effective in enhancing physical functional indices of patients with type 2 diabetes. Nigerian researchers from the departments of physiotherapy, health, environmental education and human kinetics and medicine (endocrinology unit), University of Benin Teaching Hospital, Edo State in a study published in Journal of Applied Sciences wrote: “The findings in this study have established that structured exercise therapy had positive effects on the physical functional indices of patients with type 2 diabetic mellitus by showing increased abilities in carrying out the tested parameters which are features of basic and instrumental activities of daily living. “This study therefore shows the need for structured exercise therapy to be considered as an important adjunct in the management of patients with type 2 diabetic mellitus. This is with a view to enhance their physical functional ability, which is a correlation of total well being. It is also hoped that other diabetic-related complications can be prevented for the purpose of optimal well being and good quality of life through such structured exercise therapy for the diabetics.” The study is titled: “Effects of structured exercise therapy on physical functional indices of patients with type 2 diabetes in a Nigerian tertiary hospital.”
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Another study published in International Journal of Epidemiology concluded: “Any physical activity is better than none and even activities of daily life are associated with a survival benefit, but more and vigorous-intensity physical activity are associated with a larger reduction in all-cause mortality. “Nonetheless, sedentary adults should start with moderate-intensity physical activities and slowly increase weekly dose and intensity, because in sedentary adults vigorousintensity physical activity is associated with increased risk of musculoskeletal injuries and adverse cardiac events.” The researchers identified about 7,000 potentially relevant reports, of which a total of 80 cohort studies with more than 1.3 million study participants from Europe, Canada, United States and Asia fulfilled the strict inclusion criteria. At study onset participants had to be free of cardiovascular disease, cancer and other chronic conditions. Study participants were followed up by a median of 11 years. Higher levels of physical activity were associated with reduced all-cause mortality, regardless whether in job, daily living, leisure or active transportation. However, the association was higher for leisure time physical activity and activities of daily living, and mortality reductions were more pronounced in women when compared with men. Meeting the World Health Organisation (WHO´s) recommended level of 150 minutes per week of moderate physical activity of daily life or during leisure was associated with a reduction in mortality risk by ten per cent. For vigorous exercise and sports the reduction in mortality risk was more than twofold higher (22 per cent). 300 minutes (five hours) per week, this activity level is recommended for extended health benefits, were associated with a reduction in mortality risk by 19 per cent and 39 per cent for moderate-intensity activities of daily living, and vigorous-intensity aerobic activity and sports, respectively. But even for lower levels than recommended by the WHO the researchers observed a significant survival benefit. Also, a Swedish study recently published in the British Medical Journal has given those who have reached or passed middle age hope and encouragement to begin a new healthy lifestyle, having discovered that starting a solid exercise regime after the age of 50 can raise one’s level of longevity to that of those who have been exercising regularly all along. With the onset of middle and then old age, health, wellbeing and vitality deteriorate as the bodily engine begins to wear out, to some extent, this is an unavoidable process, part of the natural cycle of mortal existence. Yet, the truth is, due to degenerate lifestyle and dietary habits, human bodies are failing much faster than they should be. And, unfortunately, most people embrace age-correlated health decline too readily and easily, without realising that there is a lot more they can do to slow and even reverse the trend. The truth is, they can reverse the damage done earlier, and raise the level of health to that of those who have been living healthily throughout the years.
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The said exercise was a population-based cohort study carried out in the Swedish municipality of Uppsala. It had looked at 2,205 men, first surveying them from 1970 to 1973 when the men were 50 years old. The study subjects were categorised into four groups based on their level of physical activity - sedentary, low, medium or high, and they were followed up on at the ages of 60, 70, 77 and 82. The basic aim of the study was to find out how post-middle age changes in levels of physical activity affect mortality rates. Not surprisingly at all, the study team found that more physical activity translated to lower mortality rates - for those in the low, medium and high level groups, the absolute mortality rates were 27.1, 23.6 and 18.4 per 1,000 person years respectively. What was more significant was the researchers’ discovery that those who raised their levels of physical activity while they were aged between 50 and 60 experienced improved mortality rates, reaching the rates of men who had all along carried out high levels of physical activity. This is certainly excellent news for late-starters. In fact, the reduction in mortality for those who increased their level of physical activity, as compared to those who continued to only carry out low levels of physical activity, was so pronounced that the study team found that it matched the effects of stopping smoking. With smoking being strongly associated with many dangerous diseases and premature death, this is a very significant comparison indeed. There is, however, a catch. The above-mentioned improvement in mortality rate was observed 10 years after the change in habit. For the first five years of follow-up, men who had raised their levels of physical activity continued to experience higher mortality, as compared to those who had carried out high levels of physical activity throughout the years. This suggests that a sustained period of regular physical activity (at least five years) would be necessary for the low level exercisers to “catch up” with the high-level ones in terms of longevity. The researchers wrote: “Increased physical activity in middle age is eventually followed by a reduction in mortality to the same level as seen among men with constantly high physical activity. This reduction is comparable with that associated with smoking cessation.” Author of this article: BY CHUKWUMA MUANYA
Health Benefits of Eating Fruit on an empty stomach Dear All, This is a mail I hope you will read and begin to practice the advice given. 3|Page
Regards Please read Dr Stephen Mak's comment on cancer patients. This may be a repeat but does not hurt to be reminded one more time.
Eating Fruit on an empty stomach Dr Stephen Mak treats terminal ill cancer patients by "un-orthodox" way and many patients recovered. He explains: before he is using solar energy to clear the illnesses of his patients. He believes on natural healing in the body against illnesses. See the article below. Letter to original email writer: Dear Shereen, Thanks for the email on fruits and juices. It is one of the strategies to heal cancer. As of late, my success rate in curing cancer is about 80%. Cancer patients shouldn't die. The cure for cancer is already found. It is whether you believe it or not. I am sorry for the hundreds of cancer patients who die under the conventional treatments. Thanks and God bless. Dr Stephen Mak
EATING FRUIT... We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not as easy as you think. It's important to know how and when to eat. What is the correct way of eating fruits? 4|Page
IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH. If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities. FRUIT IS THE MOST IMPORTANT FOOD. Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so. In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.... So please eat your fruits on an empty stomach or before your meals! You have heard people 5|Page
complaining — every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc — actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat! Graying hair, balding, nervous outburst, and dark circles under the eyes all these will NOT happen if you take fruits on an empty stomach. There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight. When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. Don't even drink juice that has been heated up. Don't eat 6|Page
cooked fruits because you don't get the nutrients at all. You only get to taste. Cooking destroys all the vitamins. But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look! KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange. APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & 7|Page
stroke. STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals. ORANGE : Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer. WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene — the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium. GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high 8|Page
vitamin C content.. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes. Drinking Cold water after a meal = Cancer! Can u believe this?? For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal. A serious note about heart attacks HEART ATTACK PROCEDURE': (THIS IS NOT A JOKE!) Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the 9|Page
better chance we could survive.
A cardiologist says if everyone who gets this mail sends it to 10 people, you can be sure that we'll save at least one life.
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