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The Merits of Movement

Posted Mar 13 2013 10:25pm
Posted on March 12, 2013, 6 a.m. in Lifestyle Blood Pressure Cardio-Vascular Diabetes
The Merits of Movement

With evidence mounting that suggests that the more a person sits, the greater his/her risk of chronic diseases, two studies reaffirm the merits of moving about.  Emma S George, University of Western Sydney (Australia), and colleagues, reported on their analysis of data from subjects enrolled in Australia’s 45 and Up Study, involving more than 267,000 people and for which a subset of 63,048 men, ages 45 t0 65 years, was selected.  The team found that, compared with those who reported sitting four hours or less per day, those who sat for more than four hours per day were significantly more likely to report having a chronic disease such as cancer, diabetes, heart disease and high blood pressure. The reporting of chronic diseases rose as participants indicated they sat more. Those sitting for at least six hours were significantly more likely to report having diabetes.   The study authors conclude that: “Our findings suggest that higher volumes of sitting time are significantly associated with diabetes and overall chronic disease, independent of physical activity.”  Separate findings from Joseph Henson, from the University of Leicester (United Kingdom), and colleagues report that simply rising from the chair and moving a little may help ward off type 2 diabetes among individuals at risk even more than engaging in strenuous physical activity. The team found that time spent sedentary significantly correlated to negative metabolic factors including 2-hour glucose level, high-density lipoprotein (HDL) cholesterol, and triglycerides, writing that: “In adults at high risk of type 2 diabetes mellitus, time spent sedentary is strongly and adversely associated with cardiometabolic health and may be a more important indicator of poor health than [moderate-to-vigorous physical activity].”

Emma S George, Richard R Rosenkranz., Gregory S Kolt.  “Chronic disease and sitting time in middle-aged Australian males: findings from the 45 and Up Study.”  International Journal of Behavioral Nutrition and Physical Activity, 2013, 10:20.  Henson J, Yates T, Biddle SJ, Edwardson CL, Khunti K, Wilmot EG, Gray LJ, Gorely T, Nimmo MA, Davies MJ.  “Associations of objectively measured sedentary behaviour and physical activity with markers of cardiometabolic health.” Diabetologia. 2013 Mar 1.

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Tip #134 - “C” the Way to Lower Stroke Risk
A ten-year long European study involving 20,649 men and women found that increased blood levels of Vitamin C reduce the risk of stroke by 42%. University of Cambridge (United Kingdom) researchers revealed that both consumption of Vitamin C-rich foods and dietary vitamin supplements were equivalent in providing stroke-reducing benefits. They found that an optimal blood level of Vitamin C was reached after study subjects ingested five servings of fruits and vegetables.

A potent antioxidant that protects against free radical cellular damage, Vitamin C is found in abundantly in citrus fruit and juices, strawberries, blueberries, rose hips, cantaloupes, tomatoes, and red bell peppers.

Because Vitamin C is easily destroyed by cooking, opt to eat your fruits and vegetables raw. As well, because Vitamin C levels drop as foods are stored, buy as is locally available and consume immediately after purchase.
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