Diet and lifestyle changes for healthy kidneys

Lifestyle changes:

• Normal blood pressure = less work for the kidneys.
• Normal blood glucose = health cardiovascular system = healthy kidneys.
• Normal blood cholesterol = less work for the kidneys.
• Physical activity = good blood pressure, glucose and cholesterol levels = healthy kidneys.
• Normal weight = less work for the kidneys.
• No smoking = healthy cardiovascular system = healthy kidneys.

Nutrition guidelines:

• Less salt and sodium = normal blood pressure = less work for the kidneys.
• Less protein foods = less work for the kidneys.
• Animal-protein Foods:
• Chicken
• Fish
• Meat
• Eggs
• Dairy
• Plant-protein Foods:
• Beans
• Nuts
• Grains
• Less phosphorus = less work for the kidneys.
• Foods Lower in Phosphorus:
• Fresh fruits and vegetables
• Breads, pasta, rice
• Rice milk (not enriched)
• Corn and rice cereals
• Foods Higher in Phosphorus:
• Meat, poultry, fish
• Bran cereals and oatmeal
• Dairy foods
• Beans, lentils, nuts
• Colas
• Good potassium = less work for the kidneys.
• Foods Higher in Potassium
• Oranges, bananas
• Potatoes, tomatoes
• Brown and wild rice
• Bran cereals
• Dairy foods
• Whole wheat bread and pasta
• Beans and nuts
• Foods Lower in Potassium:
• Apples, peaches
• Carrots, green beans
• White bread and pasta
• White rice
• Rice milk
• Cooked rice and wheat cereals, grits
• Right amount of water = less work for your kidneys.
• Do not drink more or less than you normally do - listen to your body.
• Healthy heart = less work for your kidneys.
• Grill, broil, bake, roast, or stir-fry foods, instead of deep frying.
• Cook with olive oil instead of butter.
• Trim fat from meat and remove skin from poultry before eating.
• Heart-healthy Foods:
• Lean cuts of meat, like loin or round
• Poultry without the skin
• Fish
• Beans
• Vegetables
• Fruits
• Low-fat milk, yogurt, cheese
• Less alcohol = healthier kidneys.

Source: National Kidney Disease Education Program

Universal lifestyle behaviors that promote longevity

Buettner talks about universal lifestyle behaviors that promote longevity, why they're so hard to adopt in the U.S., and how one town undertook its own Blue Zone experiment, to great effect.

Are you also interested in taking the True Happiness Test? Or the Vitality Test?

Effects of abdominal binding on field-based exercise responses in Paralympic athletes with cervical spinal cord injury

Effects of abdominal binding on field-based exercise responses in Paralympic athletes with cervical spinal cord injury.

Christopher R. West, Ian G. Campbell, Victoria L. Goosey-Tolfrey, Barry S. Mason, Lee M. Romer

Abstract

Abdominal binding has been shown to improve resting cardiorespiratory function in individuals with

cervical SCI, but it is not yet clear whether this approach improves the exercise response.

Objectives: To determine the effects of abdominal binding on parameters relating to wheelchair sports performance in highly-trained athletes with cervical SCI.

Design: Repeated-measures field-based study.

Methods: Ten Paralympic wheelchair rugby players with motor-complete SCI (C5–C7) completed a series of exercise tests in two conditions (bound and unbound). The following parameters were assessed: agility and acceleration/deceleration performance; cardiorespiratory function and gross efficiency during submaximal wheelchair propulsion; anaerobic performance and propulsion kinematics during a 30s Wingate test; repeated sprint performance during a 10 × 20 m test; and aerobic performance during a repeated 4 min push test.

Results: Compared to unbound, 6 of 17 field-based performance measures changed significantly with binding. Time to complete the acceleration/deceleration test decreased (p = 0.005), whereas distances covered during the repeated 4 min push test increased (p < 0.043). Binding elicited significant reductions in minute ventilation during submaximal wheelchair propulsion (p = 0.040) as well as blood lactate accumulation and limb discomfort during the second set of the repeated 4 min push test (p = 0.012 and 0.022). There were no statistically significant effects of binding on any other variable.

Conclusions: Abdominal binding improves some important measures of field-based performance in highly-trained athletes with cervical SCI. The changes may be attributable, at least in part, to improvements in trunk stability, ventilatory efficiency and/or haemodynamics.

Source.

Obesity and the role of adipose tissue in inflammation and metabolism

Obesity and the role of adipose tissue in inflammation and metabolism

Andrew S Greenberg and Martin S Obin

Abstract

Recent discoveries, notably of the hormones leptin and adiponectin, have revised the notion that adipocytes are simply a storage depot for body energy. Instead, adipocytes are also endocrine organs, with multiple metabolic roles in regulating whole-body physiology. Small adipocytes in lean individuals promote metabolic homeostasis; the enlarged adipocytes of obese individuals recruit macrophages and promote inflammation and the release of a range of factors that predispose toward insulin resistance. Exercise activates the AMP-activated protein kinase (AMPK) in muscle and other tissues, a pathway that increases fat oxidation and glucose transport. Importantly, the adipocyte hormones leptin and adiponectin also activate AMPK; remarkably, the same pathway is activated by certain antidiabetic agents such as thiazolidinediones. Increasingly, our understanding of the adipocyte as an endocrine organ is leading to new insights into obesity and health.

The American Journal of Clinical Nutrition source.

Physical therapy is boring -- play a game instead

You’ve just been injured, and you’re on the way home from an hour of physical therapy. The last thing you want to do on your own is confusing exercises that take too long to show results. TED Fellow Cosmin Mihaiu demos a fun, cheap solution that turns boring physical therapy exercises into a video game with crystal-clear instructions.

http://www.mirarehab.com/

Association between being overweight and health related quality of life

The associations between overweight, weight change and health related quality of life: Longitudinal data from the Stockholm Public Health Cohort 2002–2010

N. Döring, J. de Munter, F. Rasmussen.

Abstract

Objective

Cross-sectional studies have shown that people with obesity and overweight report lower health related quality of life (HRQoL). With a lack of longitudinal studies, this study aims to assess the association between eight-year weight change and HRQoL measured by the EQ-5D instrument and to investigate whether the association differs with regard to baseline body mass index (BMI).

Method

A population-based survey was conducted among a random sample of 31,182 individuals from Stockholm County aged 18–84 years in 2002 and reassessed in 2010 and supplemented by record linkage with regional and national registers. Multivariate Poisson regression and linear regression were conducted with adjustments for socio-demographic and health-related variables and baseline BMI category as effect modifier for the association between weight change and HRQoL.

Results

Individuals with overweight and obesity respectively have 0.014 and 0.039 lower EQ-5D indexes compared to those being normal weight. Over the eight-year follow-up, 17.6% gained moderately (≥ 5% body weight) and 13.9% gained heavily (≥ 10% body weight) in weight. In the fully adjusted analysis, heavy weight gain was associated with a significantly lower overall EQ-5D index and an increased risk of reporting impairment in all but one EQ-5D dimensions irrespective of baseline BMI category. Weight reduction had no significant preventive effect.

Conclusion

Next to obesity status itself, weight gain leads to impairment in HRQoL irrespective of BMI category at baseline while eight year weight loss seems not to have the reversed effect on HRQoL, emphasizing the importance of primary prevention of weight gain.

ScienceDirect Source

Pilates exercise for elderly

The effects of Pilates exercise training on physical fitness and wellbeing in the elderly: A systematic review for future exercise prescription.

V. Bulloa, M. Bergamina, S. Gobboa, J.C. Sieverdesb, M. Zaccariaa, D. Neunhaeuserera, A. Ermolaoa

Abstract

This systematic review aims to summarize the effects of Pilates exercise training (PET) in elderly population on physical fitness, balance and fall prevention, and its effects on mood states, quality of life and independence in the daily living activities.

Methods

Keyword “Pilates” associated with “elderly”, “aging” and “old subjects” were identified as terms for the literature research in MEDLINE, Embase, PubMed, Scopus, PsycINFO and SPORTDiscus. Only studies published in peer-reviewed journals written in English language were considered. A meta-analysis was performed and effect sizes (ES) calculated.

Results

10 studies were identified (6 RCTs and 4 uncontrolled trials); age ranged from 60 to 80 years. Overall, PET showed large ES to improve muscle strength (ES = 1.23), walking and gait performances (ES = 1.39), activities of daily living, mood states and quality of life (ES = 0.94), moderate to high effect on dynamic balance (ES = 0.77), small effects on static balance (ES = 0.34) and flexibility (ES = 0.31), while a small effect on cardio-metabolic outcomes (ES = 0.07).

Conclusions

PET should be taken into account as a way to improve quality of life in the elderly, due to the imparted benefits of fall prevention, physical fitness, and mood states. In this context, physicians might include PET as a tool for exercise prescriptions for the elderly.

ScienceDirect Source

Are you using protein powder supplements?

"These so called 'dietary supplements' are not considered to be a food or a drug in most countries and therefore the contents and purity of these products is NOT tested or closely regulated by national governments. Clearly, the burden of safeguarding athleticism and public health against contaminated dietary supplements for building muscle in athletes has been placed on the individual." 

I recently came across some very interesting articles about the use of protein powder supplements. I suggest you read them before deciding to put them in your dietary/training program:

1. Here are the average amounts of metals we found in three servings of these protein drinks - ConsumerReport.org

2. Hazards of heavy metal contamination - OxfordJournals.org

3. Consumers Union, the nonprofit publisher of Consumer Reports, believes that the FDA's oversight under the Dietary Supplement Health and Education Act is inadequate to ensure that protein drinks and other dietary supplements are consistently low in steroids heavy metals and other contaminants -

ConsumerReport.org

4. Many dietary supplements are contaminated with steroid-like chemicals that cause a 'positive' doping test and that are not known to be safe - The University of Texas

5. Why Steroids Are Bad for You -  WebMD

Apart from the possible negative effects of these supplements, there is an important reason I, personally, do not use them: it is more fun and a greater challenge for me to test my limits with what I have and what my body can do and without any "external" help ;-)

Your genes are not your medical destiny

With relatively uncommon exception, that is the rule established by ground-breaking research published over recent years, and nicely illustrated by a 2008 paper in the Proceedings of the National Academy of Sciences. That rule could, and perhaps should, remake the way you play the game of life.

Read more here.

Stop doing crunches and start training your body..!

Who needs a gym when there’s the living room floor? Bodyweight exercises are a simple, effective way to improve balance, flexibility, and strength without machinery or extra equipment. From legs and shoulders to chest and abs, we’ve covered every part of the body that can get stronger with body resistance alone.

Does strength training improve running performance?

Summary of the post:

by http://www.trainingscience.net

While there has been considerable research on the effects of weight training on endurance performance, there has not been a large amount of research that has actually measured changes in performance when resistance training is added to an endurance athletes training program.  Generally those research studies that have examined markers of performance such as VO2max, lactate threshold, or running economy find that weight training is a benefit to endurance athletes.  Research that evaluates actual performance changes supports this view and indicates that resistance training is likely to improve performance, especially at running distances of 10k and less.  As the competitive distance increases it is likely that resistance training has a decreasing effect on performance. 

Considering all the data, my recommendation is for the addition of 1-2 days per week of resistance training to your training program, especially if you typically compete at distances of 10k or less.

American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention

American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention.

ACS Guidelines on Nutrition and Physical Activity for Cancer Prevention

Download Printable Version [PDF]

Full details of the ACS guidelines ranging from whole grains, fats, alcohol, and daily goals for exercise—to the lifestyle changes that may help prevent breast, colon and other specific cancers.

• American Cancer Society Guidelines on Nutrition and Physical Activity for Cancer Prevention
• Summary of the ACS Guidelines on Nutrition and Physical Activity
• ACS Guidelines for Nutrition and Physical Activity
• Food additives, safety, and organic foods
• Diet and activity factors that affect risks for certain cancers
• Common questions about diet and cancer

Exercise interventions on health-related quality of life for people with cancer during active treatment

Exercise interventions on health-related quality of life for people with cancer during active treatment.

Mishra SI1, Scherer RW, Snyder C, Geigle PM, Berlanstein DR, Topaloglu O.

Cochrane Database Syst Rev. 2012 Aug 15;8:CD008465. doi: 10.1002/14651858.CD008465.pub2.

Neural adaptations to resistive exercise: mechanisms and recommendations for training practices

Neural adaptations to resistive exercise: mechanisms and recommendations for training practices.

Gabriel DA1, Kamen G, Frost G.

Sports Med. 2006;36(2):133-49.

Abstract

It is generally accepted that neural factors play an important role in muscle strength gains. This article reviews the neural adaptations in strength, with the goal of laying the foundations for practical applications in sports medicine and rehabilitation. An increase in muscular strength without noticeable hypertrophy is the first line of evidence for neural involvement in acquisition of muscular strength. The use of surface electromyographic (SEMG) techniques reveal that strength gains in the early phase of a training regimen are associated with an increase in the amplitude of SEMG activity. This has been interpreted as an increase in neural drive, which denotes the magnitude of efferent neural output from the CNS to active muscle fibres. However, SEMG activity is a global measure of muscle activity. Underlying alterations in SEMG activity are changes in motor unit firing patterns as measured by indwelling (wire or needle) electrodes. Some studies have reported a transient increase in motor unit firing rate. Training-related increases in the rate of tension development have also been linked with an increased probability of doublet firing in individual motor units. A doublet is a very short interspike interval in a motor unit train, and usually occurs at the onset of a muscular contraction. Motor unit synchronisation is another possible mechanism for increases in muscle strength, but has yet to be definitely demonstrated. There are several lines of evidence for central control of training-related adaptation to resistive exercise. Mental practice using imagined contractions has been shown to increase the excitability of the cortical areas involved in movement and motion planning. However, training using imagined contractions is unlikely to be as effective as physical training, and it may be more applicable to rehabilitation. Retention of strength gains after dissipation of physiological effects demonstrates a strong practice effect. Bilateral contractions are associated with lower SEMG and strength compared with unilateral contractions of the same muscle group. SEMG magnitude is lower for eccentric contractions than for concentric contractions. 

However, resistive training can reverse these trends. The last line of evidence presented involves the notion that unilateral resistive exercise of a specific limb will also result in training effects in the unexercised contralateral limb (cross-transfer or cross-education). Peripheral involvement in training-related strength increases is much more uncertain. Changes in the sensory receptors (i.e. Golgi tendon organs) may lead to disinhibition and an increased expression of muscular force. Agonist muscle activity results in limb movement in the desired direction, while antagonist activity opposes that motion. Both decreases and increases in co-activation of the antagonist have been demonstrated. A reduction in antagonist co-activation would allow increased expression of agonist muscle force, while an increase in antagonist co-activation is important for maintaining the integrity of the joint. Thus far, it is not clear what the CNS will optimise: force production or joint integrity. The following recommendations are made by the authors based on the existing literature. Motor learning theory and imagined contractions should be incorporated into strength-training practice. Static contractions at greater muscle lengths will transfer across more joint angles. Submaximal eccentric contractions should be used when there are issues of muscle pain, detraining or limb immobilisation. The reversal of antagonists (antagonist-to-agonist) proprioceptive neuromuscular facilitation contraction pattern would be useful to increase the rate of tension development in older adults, thus serving as an important prophylactic in preventing falls. When evaluating the neural changes induced by strength training using EMG recording, antagonist EMG activity should always be measured and evaluated.

PMID: 16464122 [PubMed - indexed for MEDLINE]

PAR-Q - The Physical Activity Readiness Questionnaire

The physical activity readiness questionnaire (PAR-Q) is a self-screening tool that can be used by anyone who is planning to start an exercise program. It is often used by fitness trainers or coaches to determine the safety or possible risk of exercising for an individual based upon their answers to specific health history questions.

The PAR-Q was created by the British Columbia Ministry of Health and the Multidisciplinary Board on Exercise. This form was adopted directly from the ACSM Standards and Guidelines for Health and Fitness Facilities.

The Physical Activity Readiness Questionnaire

Being physically active is very safe for most people. Some people, however, should check with their doctors before they increase their current level of activity. The PAR-Q has been designed to identify the small number of adults for whom physical activity may be inappropriate or those who should have medical advice concerning the type of activity most suitable for them.

If you answered yes to one or more questions, are older than age 40 and have been inactive or are concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. You should ask for a medical clearance along with information about specific exercise limitations you may have.

In most cases, you will still be able to do any type of activity you want as long as you adhere to some guidelines.

The molecular bases of training adaptation

The Molecular Bases of Training Adaptation

Vernon G. Coffey and John A. Hawley
School of Medical Sciences, Exercise Metabolism Group, RMIT University, Melbourne, Victoria, Australia

Sports Med 2007; 37 (9): 737-763 REVIEW ARTICLE 0112-1642/07/0009-0737/$44.95/0 / 2007 Adis Data Information BV. All rights reserved.

Skeletal muscle is a malleable tissue capable of altering the type and amount of protein in response to disruptions to cellular homeostasis. The process of exercise induced adaptation in skeletal muscle involves a multitude of signalling mechanisms initiating replication of specific DNA genetic sequences, enabling subsequent translation of the genetic message and ultimately generating a series of amino acids that form new proteins. The functional consequences of these adaptations are determined by training volume, intensity and frequency, and the half-life of the protein. Moreover, many features of the training adaptation are specific to the type of stimulus, such as the mode of exercise. Prolonged endurance training elicits a variety of metabolic and morphological changes, including mitochondrial biogenesis, fast-to-slow fibre-type transformation and substrate metabolism. In contrast, heavy resistance exercise stimulates synthesis of contractile proteins responsible for muscle hypertrophy and increases in maximal contractile force output. Concomitant with the vastly different functional outcomes induced by these diverse exercise modes, the genetic and molecular mechanisms of adaptation are distinct. With recent advances in technology, it is now possible to study the effects of various training interventions on a variety of signalling proteins and early-response genes in skeletal muscle. Although it cannot presently be claimed that such scientific endeavours have influenced the training practices of elite athletes, these new and exciting technologies have provided insight into how current training techniques result in specific muscular adaptations, and may ultimately provide clues for future and novel training methodologies. Greater knowledge of the mechanisms and interaction of exercise-induced adaptive pathways in skeletal muscle is important for our understanding of the aetiology of disease, maintenance of metabolic and functional capacity with aging, and training for athletic performance. This article highlights the effects of exercise on molecular and genetic mechanisms of training adaptation in skeletal muscle.

You Gotta Walk the Walk ... the "Heart Walk"

When it comes to keeping folks heart healthy, our Vanderbilt Heart team takes their job seriously. Add to their knowledge and commitment a little Music City talent, and you've got a catchy song and fun music video on your hands. We hope you enjoy their work, share with your friends and family and take their message about the importance of "walking the walk" to heart!

To learn more about our team and services, visit http://www.VanderbiltHeart.com. 

Sports Hernia Repair Protocol

Athletes who suffer from sports hernia use the following treatment protocol recommended by sports hernia surgeon Jeffery Hoadley, developed in conjunction with Scott Kneller, the Atlanta Falcons PT, DPT and Rehabilitation Coordinator, and Cara Yano, MPT at Atlanta Sports Medicine and Orthopedic Center.

Total Knee Replacement exercise booklet

Regular exercise to restore your knee mobility and strength and a gradual return to everyday activities are important for your full recovery. Your orthopaedic surgeon and physical therapist may recommend that you exercise approximately 20 to 30 minutes two or three times a day and walk 30 minutes, two or three times a day during your early recovery.

A beautiful booklet with simple and important exercises published by Thunder Bay Regional Health Science Center.

Lower back pain and pelvic tilt during biking

I was always wondering what it the correct position for all my joints during biking. What can be the most energy efficient and at the same time anatomically less stressful position I should have.

Here is a wonderful website that gives nice detailed guidelines and rules of thumb for proper body position during biking.

I found very relevant to my problem the following information:

Lower Back Pain and Pelvic Tilt

This image shows two cyclists, with the one on the right in a far lower, more aggressive position. One might imagine that of the two, he might suffer more back pain. But this was not the case, with the cyclist on the left suffering debilitating pain, very quickly into a ride. The clue is in the angle of the pelvis. The rider on the left has a noticeable hinge point in his lower back as his pelvis is reluctant to lean forwards and the lower lumbar vertebrae appear to be immobile. The rider on the right meanwhile has a smooth transition from pelvis to lumbar region and along the whole spine. In the left hand case, the saddle was too low and the rider had a very stiff right hip joint. The excessive upwards movement of the knee and lack of mobility in the hip combined to push the pelvis back.