Sunday, February 12, 2012

February 12, 2012

Can exercise make us smarter

 

Can exercise make us smarter?

We hear so much about the physical benefits of regular exercise. But what effects do exercise and staying fit have on our cognitive function? Research has looked at how well people perform mentally, both while exercising and immediately after an exercise session. Other research has examined the association between fitness level and age-related cognitive decline.

Unlike physical measurements that can be taken with some precision, defining tests of mental performance and exercise to get reliable outcomes is a much greater challenge. Despite the obstacles, researchers have made some headway.

Mental performance tasks influenced by exercise

During a session of moderately intense aerobic exercise, mental performance improves in several measurable ways:
  • reaction time
  • perception and interpretation of visual images
  • executive control processes
Of these, exercise exerts the most positive influence on tasks of executive control, such as:
  • planning
  • scheduling
  • coordination of people, places, events, etc.
  • working memory—the brain's ability to temporarily store and manage the information required to carry out complex mental functions
  • inhibition—the ability to block out unnecessary distractions

How long does improvement take?

Improved cognitive function begins to show at about 20 minutes of moderate intensity aerobic exercise and will be maintained for about another 40 minutes. Beyond 60 minutes of exercise, fatigue is likely to become a factor. For very fit individuals, enhanced mental performance could continue beyond an hour.

Once fatigue sets in, you start to lose the mental edge you have gained. If exercise continues, then mental performance actually will decline to a level lower than where you started.

These positive cognitive effects of exercising for 20 to 60 minutes are primarily related to increase in blood flow to the brain and stimulation of nerve cells to release more neurotransmitters (chemicals that send signals between brain cells). These positive effects will be maintained for a short time after the exercise session as long as you have not become overly fatigued. If you expect to have a long and hard workout, don't plan on doing any important decision making or complex mental functions immediately afterward.

Influence of exercise intensity

Moderate intensity aerobic exercise that keeps you breathing a little faster and makes you sweat is probably the optimal intensity level to get the mental boost. If you monitor your heart rate to guide your intensity level, you want to strive for about 75% of your maximal heart rate.

With moderate intensity exercise, your body is activating the sympathetic nervous system and raising levels of adrenalin. These are likely the two main factors driving improvements in mental performance.

At high intensity of exercise, you will perceive your level of exertion and this sensation will likely interfere with concentration and ability to perform mental tasks.

Fluid intake and exercise

Dehydration is associated with a marked reduction in mental performance, independent of whether it is exercise-induced or caused by other factors. Researchers have shown that the decreased cognitive function immediately after exercise-induced dehydration can be quickly reversed once fluids are given to return body weight to the pre-exercise level.

One study found that hyper-hydration, extra fluid beyond what is lost, improved mental performance more than just replacing fluid losses. This principle should not be taken to extreme since over-hydration with water during prolonged exercise can dangerously lower blood levels of sodium (a condition called hyponatremia).

Water and sports drinks are equally effective at maintaining hydration during exercise. Sports drinks that contain simple carbohydrates (sugar) may provide a mental advantage for other reasons.

Carbohydrates to feed the brain

The brain needs a constant supply of glucose to function normally. During exercise, the body preferentially uses glucose as the main energy source for contracting muscles, including the heart and the muscles used to expand the lungs. At moderate intensity exercise of 20 to 60 minutes, there is still plenty of sugar available to the brain to allow the improved mental performance noted above. If exercise is more prolonged, especially at a high intensity level, then the amount of blood sugar available to the brain may be an issue.

Studies have shown that cognitive function is better when fluids are replaced with a sugar-containing solution rather than a drink without any calories. However, when blood glucose levels are measured, they are not low enough to say that hypoglycemia is the explanation. More likely, the sugar-containing solutions improve endurance and lessen the perceived level of exertion. Improving both of these factors positively impacts mental performance.

Boosting cognition now and for the future

In the short run, each session of aerobic exercise on a stable piece of equipment such as a stationary bike, treadmill, or elliptical machine has the potential to give you a double benefit for your time spent. Not only will you be improving your fitness, your ability to concentrate on and perform mental tasks also will likely be enhanced.

In the long run, physical activity appears to be at least as important in staying mentally sharp as keeping your mind active and maintaining strong social connections. Multiple studies have shown that people who exercise regularly will have less age-related cognitive decline and lose less brain tissue, as seen on MRI and PET scans.
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February 12, 2012

Checking blood pressure: Do try this at home

 

Checking blood pressure: Do try this at home

Home monitoring makes sense if you have high blood pressure.

Your blood pressure changes from hour to hour, sometimes even minute to minute. It jumps around so much that you are more likely to get a good sense of your blood pressure if you check it at home rather than in the doctor's office.

Just a few of the things that can influence your blood pressure:
  • standing up from a chair
  • watching an exciting show on television
  • eating a meal
  • listening to soothing music
  • stress
  • the time of day
In fact, the American Heart Association (AHA), American Society of Hypertension, and Preventive Cardiovascular Nurses Association urge people with high blood pressure, or at high risk for developing it, to become blood pressure do-it-yourselfers.

There are many good reasons to follow their advice. Taking your blood pressure at home allows you to:

  • Find your real blood pressure. The measurement your doctor or nurse takes is just a single frame from an ongoing movie. In some people, that snapshot tells the whole story, and is an excellent approximation of their usual blood pressure. In others, it isn't.
    Up to 20% of people diagnosed with high blood pressure have white-coat hypertension. This is a temporary spike in blood pressure brought on by the stress of trekking to and seeing a doctor. Still others have what's called masked hypertension—normal blood pressure in the doctor's office but high blood pressure everywhere else.
  • Improve your control. People who check their blood pressure at home tend to be more successful at keeping it under control. It seems that timely feedback helps. Instead of getting a blood pressure reading once every few months under unusual conditions (in a doctor's office), you can get a reading every week or so at home.
    Taking the measurements yourself also helps. People who actively participate in their care generally do better than those who take a hands-off, let-the-doctor-do-it approach.
  • Track your progress. You can't feel your blood pressure get better—or worse. Measuring it at home offers vital information about whether your lifestyle changes and the medications you are taking are having their desired effects.
  • Save time and medications. Monitoring your blood pressure at home may mean fewer trips to the doctor's office. If you have white-coat hypertension, it may also mean taking fewer, or no, blood pressure medicines.
  • Run with the right crowd. Of every 100 people with high blood pressure, 70 or more don't have it under control. Checking your pressure at home and acting on the results can help you join the "in" crowd who do.

    For example, a study showed that people who checked their blood pressure at home and emailed the results to a pharmacist who offered advice were far more likely to keep their blood pressure in check than those who merely measured it at home or those who had it taken by a doctor every now and then.

Who needs to monitor their blood pressure at home?

Consider home monitoring if you fall into any of these groups:
  • People with known or suspected hypertension. That includes the whopping 73 million Americans with high blood pressure. It also includes the millions more with type 2 diabetes or chronic kidney disease, who are at high risk for developing high blood pressure.
  • Pregnant women. High blood pressure is a common, and problematic, side effect of pregnancy.
  • People who are seriously overweight.
  • Smokers.
  • People with a family history of high blood pressure.
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February 12, 2012

Your cholesterol test: What happens during and after

 

Your cholesterol test: What happens during and after?

How much cholesterol you have floating around in your blood—and what types—can help you figure out your risk for heart disease. So it's important to get your cholesterol tested periodically. How often you should get tested depends on your risk for heart disease. Are you at low risk for heart disease? Then you need a test every five years. If you're at higher risk, you'll need a test every two years. Ask your doctor which group you fall into.

Getting a cholesterol test is easy. All you need to do is have a tube's worth of blood drawn from your arm during a visit to your physician. The preparation, however, takes a little more effort. Food and drinks affect your cholesterol profile, so you have to fast for 12 hours to get accurate readings of your LDL ("bad" cholesterol), HDL ("good" cholesterol), and triglyceride levels. You also need to avoid drinking alcohol for at least 24 hours before the test.

After your blood is drawn, a technician measures your total cholesterol, HDL, and triglyceride levels. Your LDL level is typically calculated from these results. However, as of 2009, some labs routinely measure LDL levels directly.

Understanding your test results

After you get the results of your fasting cholesterol test, compare them with the National Cholesterol Education Program guidelines for healthy levels (see table, below).

Quick guide to cholesterol and triglyceride levels

Total cholesterol level Total cholesterol category
Less than 200 mg/dL Desirable
200–239 mg/dL Borderline high
240 mg/dL and above High
LDL cholesterol level LDL cholesterol category
Less than 100 mg/dL
(less than 70 mg/dL for people at high risk)		 Optimal
100–129 mg/dL Near optimal/above optimal
130–159 mg/dL Borderline high
160–189 mg/dL High
190 mg/dL and above Very high
HDL cholesterol level HDL cholesterol category
Less than 40 mg/dL Low (representing risk)
60 mg/dL and above High (heart-protective)
Triglyceride level Triglyceride category
Less than 150 mg/dL Normal
150–199 mg/dL Borderline high
200–499 mg/dL High
500 mg/dL and above Very high
Adapted from the 2004 Report of the National Cholesterol Education Program.

What to tell your doctor after a cholesterol test

When discussing your cholesterol test results with your doctor, be sure to tell him or her if any of these three things apply to you:
  • Did you have the flu or another illness shortly before the blood test? These events can have a dramatic effect on your cholesterol levels.
  • Was your diet very different than normal in the weeks leading up to the cholesterol test? If so, tell your doctor. High levels of alcohol or carbohydrates can raise triglycerides.
  • Did you forget to fast or sneak something to eat or drink before the test? Don't be embarrassed to say so. Otherwise, you could end up on a medication you don't need.

What next?

If your total cholesterol, LDL cholesterol, or triglycerides are borderline high, high, or very high, you and your doctor will talk about how to get your levels lower. Treatment may include:
  • changing your diet
  • exercising more
  • taking a cholesterol medication
  • a combination of all of the above.
Before deciding on a treatment plan, though, your doctor will want to get a good picture of your heart health. He or she will likely check:
  • Your blood pressure, to make sure it is in a healthy range.
  • Your pulse, to make sure that your heartbeat is regular and forceful.
  • The size of your thyroid gland, which can be determined by feeling your neck. An underactive or overactive thyroid can affect cholesterol levels.
  • The pulses of the carotid arteries in your neck. Listening to the blood flow there can rule out any blockages.
  • The pulses in your legs, which can fade away if there are significant blockages in any of the arteries that go to the feet.
If your doctor is concerned about anything he or she sees during the physical exam, you may be sent for lab tests or imaging procedures. These could include:
  • An electrocardiogram (ECG)
  • A chest x-ray
  • An echocardiogram (ultrasound picture of the heart)
  • Tests of thyroid or kidney function
  • Ultrasounds of the legs
With the results from your cholesterol test, your physical, and any lab or imaging tests you needed, your doctor will be able to recommend how you should treat your cholesterol levels and lower your risk of heart disease.
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Tuesday, February 7, 2012

February 07, 2012

US cracks down on doctor-drugmaker dealings. Time for India to follow suit? Docs prescribing by brand instead of composition is hurting Indian consumers

US cracks down on doctor-drugmaker dealings. Time for India to follow suit?

Docs prescribing by brand instead of composition is hurting Indian consumers

http://cdn.epaper.dnaindia.com/EpaperImages//mumbai//07022012//d123964.jpg
Drugmakers in the US will now have to make public any payment above $10 made to doctors, or invite heavy penalties. New federal guidelines make it mandatory for companies to disclose payments towards research, consulting, travel or entertainment.
Under the rules, drafted by the department of pharmaceuticals (DoP), federal officials will inspect and audit company records to authenticate the data provided.
Those found to be in violation of the order will be asked to pay up to $10,000 for every payment they fail to report. However, where a firm is found to have deliberately failed to report a payment, the penalty could be as high as $100,000 per violation.
The new set of rules is targeted specifically at sponsorships by drugmakers, including gifting, but could become a statutory code if the DoP believes the execution on the part of companies isn’t up to the mark.
This is quite a contrast with India, where the code of marketing practices for drugmakers is voluntary in nature and without any stringent provision. The common practice here is of medicine companies sponsoring not just research and continuing education of doctors, but also shelling out gifts in cash and kind, apart from sponsoring their trips.
The $12 billion pharma market in India is largely a branded generics market. However, with doctors prescribing medicines by brand name rather than the composition, it leaves room for prescribing costlier brands of the same medicine belonging to companies that have rendered support, say experts.
“The freebie to a doctor hurts consumers as it often leads to prescription of a medication or device not really required or prescription of those that cost more. As this is the only sector where the decision to buy is made by doctors, there needs to be regulation that can restrict such malpractices,” said Bejon Misra, founder of Partnership for Safe Medicines-India.

With nearly 7 lakh practising doctors and more than 200 large and mid-sized drug and medical device makers, it's high time India put effective guidelines in place to redefine the doctor-drugmaker ties.
Currently, there are dos and don'ts for doctors on accepting gifts and travel drafted by the Medical Council of India, but there is no corresponding regulation for drugmakers which dole out the gifts, said CM Gulhati, editor of MIMS India, a reference journal for medical practitioners. "Having voluntary guidelines is as good as not having any as they don't come with penalties attached. Also, it should ideally be the health ministry and not the DoP which should bring in regulations, as the DoP's job is to promote the pharma industry," said Gulhati.
Gurmit Singh Chugh, MD, Translumina Therapeutics, a medical devices firm, called for guidelines mandating declaration of investments made by drugmakers on doctors and penalising those not adhering to these, in line with the development in the US.
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Monday, February 6, 2012

February 06, 2012

Yoga for Runners

 

Yoga for Runners

This may possibly sound odd, but in reality running and yoga have lots of common things. They both need regular training, flexibility, strength, patience, mental focus and a controlled breathing technique. That is the reasons why yoga is an ideal cross-training means for runners.It gives power to runners

At the period of an average mile run, runner's foot will hit the ground thousand of times. The force of collision on every foot is around 3 or 4 times of body weight. It's not unexpected, that runners complain of back and knee pain, stiff hamstrings, and painful feet. The pain mainly runners experience is not because of running, but from disproportion that running causes. Through the practice of yoga, runner bring their body into stabilized condition, and run long and hard.

Rather than on an external result, yoga for runners focus attention on runners own body action. Runners can utilize yoga practice to stabilize their strength, increase variety of motions, and prepare the body and mind. Asanas shift your body through gravitational extents while training runners how to synchronize their breath with each delicate movement. Yoga for runner is a technical way that involves mastering body positioning, understanding breathing and attentiveness techniques, and stretching parts of runners body in the deepest shape that exists.

In addition to physically counteracting the injury of running, yoga educates the promotion of body knowledge and self-confidence. As runner develop good understanding of the body and how body works, one become capable to listen and reply to messages the body transmits to runner. This is mainly important while running, where the body generates lots of endorphins.

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February 06, 2012

How old are your arteries

 

How old are your arteries?

Arteries age slowly and gracefully when nurtured with daily exercise, a healthful diet, and good relationships with family and friends. They age faster when they're constantly assaulted by cigarette smoke, foods laden with saturated and trans fats, chronic stress, and other traumas. Knowing the true age of your arteries can give a clearer picture of overall heart health.

Two available tools estimate artery "age" based on physical characteristics. Measurement of these physical variables in many people has allowed researchers to identify ranges for each that correspond to different chronological ages. A third tool relies on age, cholesterol, and blood pressure information.

Pulse wave velocity. Each heartbeat sends a wave of blood through the arteries. The stiffer the arteries, the faster this wave travels. Measuring the speed of the pulse wave provides information about how stiff or how flexible the arteries are. This is usually done in a doctor's office.

Carotid intima-media thickness. The innermost layer of an artery's wall is called the intima. The media is the middle layer. The thicker the intima and the media, the more likely the artery is choked with cholesterol-filled plaque. Using ultrasound, a doctor can measure the thickness of the intima and media in the carotid arteries, located in the neck.

Framingham score. Data from the Framingham Heart Study have helped researchers create a cardiovascular risk profile. With answers to a few questions, this tool estimates a person's chances of having a heart attack or stroke, needing bypass surgery or angioplasty, or developing peripheral vascular disease or heart failure. It also estimates the age of the blood vessels.

Since most insurance companies don't pay for the pulse wave velocity or carotid intima-media tests, the free paper-and-pencil Framingham estimate is a good place to start.

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February 06, 2012

These five habits can save your heart — here’s how

 

These five habits can save your heart — here's how

According to hard data, five harmful habits herald the coming of heart disease. These five are smoking, being inactive, carrying too many pounds, eating poorly, and drinking too much alcohol.

Alone and together, they set the stage for artery-damaging atherosclerosis and spur it onward. They do this by deranging metabolism and changing how cells and tissues work. They also disturb the markers of health we worry about so much: blood pressure, cholesterol, and blood sugar. All too often, the end result of these five habits is a heart attack, stroke, peripheral artery disease, valve problem, aortic aneurysm, or heart failure. And the damage they cause isn't limited to the cardiovascular system, but extends to the kidneys, bones, and brain.

What can making better choices do for health and longevity? Consider this provocative finding from the Nurses' Health Study. Nonsmoking women with a healthy weight who exercised regularly, consumed a healthy diet, and had an alcoholic drink every other day were 83% less likely to have had a heart attack or to have died of heart disease over a 14-year period, compared with all the other women in the study. The results were almost identical in a similar study in men. In these two studies, more than two-thirds of all cardiovascular events could be chalked up to smoking, excess weight, poor diet, and drinking too much.

Five strategies for change

Count on these five white knights to protect your heart, your arteries, and the rest of you. They will make you look better and feel better. And it's never too late to start.
  1. Avoid tobacco. Smoke from cigarettes, cigars, and pipes is as bad for the heart and arteries as it is for the lungs. If you smoke, quitting is the biggest gift of health you can give yourself. Secondhand smoke is also toxic, so avoid it whenever possible.
  2. Be active. Exercise and physical activity are about the closest things you have to magic bullets against heart disease and other chronic conditions. Any amount of activity is better than none; at least 30 minutes a day is best.
  3. Aim for a healthy weight. Carrying extra pounds, especially around the belly, strains the heart and tips you toward diabetes. If you are overweight, losing just 5% to 10% of your starting weight can make a big difference in your blood pressure and blood sugar.
  4. Enliven your diet. Add fruits and vegetables, whole grains, unsaturated fat, good protein (from beans, nuts, fish, and poultry), and herbs and spices. Subtract processed foods, salt, rapidly digested carbohydrates (from white bread, white rice, potatoes, and the like), red meat, and soda or other sugar-sweetened beverages.
  5. Drink alcohol in moderation (if at all). If you drink alcohol, limit your intake — one to two drinks a day for men, no more than one a day for women.

Making change

If you have one or more habits that are working against you, now is as good a time as any to set a course for better health. How? The American Heart Association recommends "cognitive behavioral strategies for promoting behavior change." They aim to help you think more positively about yourself as you make healthy changes. Here are some of those strategies:

Set goals. Having specific, achievable goals is a key strategy for successful change. Goals that involve behaviors ("I will eat three servings of whole grains a day") tend to work better than physiological goals ("I will lower my cholesterol").

Track your progress. With all the things you have to remember each day, it's hard to know whether you are meeting your daily goals. Data from dozens of studies show that self-monitoring is an important attribute of successful changers. You can track your exercise or pounds lost with a notebook, a computer, a smartphone, or an invention of your own.

Motivation. Changing a habit or behavior is easier if you have a good reason for doing it. Motivation can be something big, like getting in shape for a walking trip with a grandchild, or small, like fitting into a slimmer suit for a wedding. The more personal the motivator, the better.

Get support. Starting a change isn't nearly as challenging as sticking with it. Support from family, friends, a doctor, or someone else — even from an online community — can provide feedback and encouragement, especially when you are feeling low.

You don't need to aim for a complete transformation all at once. Small changes in diet, exercise, or weight can make a big difference in your health. Setting goals you can realistically achieve, and then meeting them, can snowball into even bigger improvements.
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Rare Vintage Ganesha Painting: The Story of Shiva, Parvati & Baby Ganesha

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