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Health & Fitness

Memory Loss Can be Reversed — Just Do THIS

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Moderate physical activity performed in midlife or later appears to be associated with a reduced risk of mild cognitive impairment — and a six-month high-intensity aerobic exercise program can improve cognitive function in individuals who already have the condition.
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Each year, 10 percent to 15 percent of individuals with mild cognitive impairment will develop dementia, as compared with 1 percent to 2 percent of the general population.

Physical exercise may protect against mild cognitive impairment by means of the production of nerve-protecting compounds, greater blood flow to the brain, improved development and survival of neurons and the decreased risk of heart and blood vessel diseases.

Rources:
Eurekalert January 11, 2010
Archives of Neurology January 2010;67(1):71-9
Archives of Neurology January 2010;67(1):80-6

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Health & Fitness

Coffee, a Must After Workout

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Drinking coffee after a workout can help refuel muscles and recover quickly from rigorous exercising.

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Glycogen, the muscle’s primary fuel source during exercise, is replenished more rapidly when athletes ingest both carbohydrate and caffeine after rigorous exercise, thus improving their performance.

The researchers found that athletes who ingested caffeine with carbohydrate had 66pct more glycogen in their muscles four hours after finishing intense, glycogen-depleting exercise, compared to when they consumed carbohydrate alone.

“If you have 66% more fuel for the next day’s training or competition, there is absolutely no question you will go farther or faster,” said Dr. Hawley, the study’s senior author.

Despite coffee, caffeine is also present in common foods and beverages, including, tea, chocolate and cola drinks.

The study involved seven well-trained endurance cyclists, wherein they were asked to ride a cycle ergometer until exhaustion, and then consume a low-carbohydrate dinner before going home.

The study was conducted in four sessions. This exercise reduced the athletes’ muscle glycogen stores prior to the experimental trial.

The athletes did not eat again until the next day for the second session, when they again cycled until exhaustion. The participants were given a drink that contained carbohydrate alone or carbohydrate plus caffeine and rested in the laboratory for four hours. Both the processes were repeated 7-10 days later.

The researchers found that one hour after exercise, muscle glycogen levels had been refilled to the same extent whether or not the athlete had the drink containing carbohydrate and caffeine or carbohydrate only.

However, four hours after exercise, the drink containing caffeine resulted in 66 pct higher glycogen levels compared to the carbohydrate-only drink and caffeinated drink resulted in higher levels of blood glucose and plasma insulin.

Several signalling proteins believed to play a role in glucose transport into the muscle also elevated to a greater extent after the athletes ingested the carbohydrate-plus-caffeine drink, compared to the carbohydrate-only drink.

But the researchers warned that athletes who want to incorporate caffeine into their workouts should experiment during training sessions well in advance of an important competition to find out what works for them.

Source: The Times Of India

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Exercise Health & Fitness

Exercise ‘Can Fight Ageing’

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Long-term physical activity has an anti-ageing effect at the cellular level, a German study suggests.
…..click & see

Exercise seems to stimulate a key enzyme
Researchers focused on telomeres, the protective caps on the chromosomes that keep a cell’s DNA stable but shorten with age.

They found telomeres shortened less quickly in key immune cells of athletes with a long history of endurance training.

The study, by Saarland University, appears in the journal Circulation.

In a separate study of young Swedish men, cardiovascular fitness has been linked to increased intelligence and higher educational achievement.

Telomeres are relatively short sections of specialised DNA that sit at the ends of all our chromosomes.

They have been compared to the plastic tips at the ends of shoelaces that prevent the laces from unravelling.

Each time a cell divides, its telomeres shorten and the cell becomes more susceptible to dying.

National athletes:-
The researchers measured the length of telomeres in blood samples from two groups of professional athletes and two groups of people who were healthy non-smokers, but who did not take regular exercise.

One group of professional athletes included members of the German national track and field athletics team, who had an average age of 20.

The second group was made up of middle-aged athletes who had regularly run long distances – an average of 80km a week – since their youth.

The researchers found evidence that the physical exercise of the professional athletes led to activation of an enzyme called telomerase, which helped to stabilise telomeres.

This reduced the telomere shortening in leukocytes, a type of white blood cell that plays a key role in fighting infection and disease.

The most pronounced effect was found in athletes who had been regularly endurance training for several decades.

Potency of training:

Lead researcher Dr Ulrich Laufs said: “This is direct evidence of an anti-ageing effect of physical exercise.

“Our data improves the molecular understanding of the protective effects of exercise and underlines the potency of physical training in reducing the impact of age-related disease.”

Professor Tim Spector, an expert on genetics and ageing at Kings College London, said other studies had suggested more moderate exercise had a beneficial effect on ageing.

He said: “It is still difficult to separate cause and effect from these studies – as longer telomeres may still be a marker of fitness.

“Nevertheless – this is further evidence that regular exercise may retard aging.”

Professor Kay-Tee Khaw, of the University of Cambridge, an expert on ageing, said: “The benefits of physical activity for health are well established from many large long-term population studies.

“Even moderate levels of physical activity are related to lower levels of many heart disease risk factors such as blood pressure and cholesterol and lower risk of many chronic diseases associated with ageing such as heart disease, stroke, diabetes and some cancers.”

 

Intelligence link…….>In the second study, published in Proceeding of the National Academy of Sciences, a team from the University of Gothenburg analysed data on more than 1.2 million Swedish men born from 1950-1976 who enlisted for military service at age 18.

They found that good heart health was linked to higher intelligence, better educational achievement and raised status in society.

By studying twins in the study, the researchers concluded that environmental and lifestyle factors were key, rather than genetics.

They said the findings suggested that campaigns to promote physical exercise might help to raise standards of educational achievement across the population.

Lead researcher Professor Georg Kuhn said cardiovascular exercise increased blood flow to the brain, which in turn might help forge more and stronger connections between nerve cells.

However, he said it was also possible that intelligent people tended to make more exercise.

You may Click to see:->
Mutant genes ‘key to long life’
Nobel prize for chromosome find.
Hope for test to measure ageing.
Clean living ‘slows cell ageing’.
Healthy living ‘can add 14 years’.
Vitamin D ‘may help slow ageing’.

Source: BBC News :4th .Jan.2010

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Keep Firm Muscle Tone with the Age

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Scientists have found and manipulated body chemistry linked to the aging of muscles, and were able to restore the ability of old human muscle to repair and rebuild itself.
click & see
Importantly, the research also found evidence that aging muscles need to be kept in shape, because long periods of atrophy are more challenging to overcome. Older muscles do not respond as well to sudden bouts of exercise. And rather than building muscle, older people can instead generate scar tissue if they exercise after long periods of inactivity.

Previous studies have shown that adult muscle stem cells have a receptor called Notch, which triggers growth when activated. An enzyme called mitogen-activated protein kinase (MAPK) regulates Notch activity.

In the lab, the researchers cultured old human muscle and forced the activation of MAPK. The regenerative ability of the old muscle was significantly enhanced.

Resources:
Live Science September 30, 2009
EMBO Molecular Medicine September 30, 2009 [Epub ahead of Print]

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Health & Fitness

Few Reasons Why Exercise is Good for Your Weight

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A recent Time magazine article, “Why Exercise Won’t Make You Thin,” is misleading at best. Exercise is critical to losing weight and maintaining a healthy weight, especially when paired with healthy eating habits.

A public demonstration of aerobic exercises
A public demonstration of aerobic exercises (Photo credit: Wikipedia)

Countless studies, numerous experts who study exercise, and the millions of people who have lost weight all attest to the fact that working out works. “Exercise is absolutely essential for dropping weight and maintaining weight loss,” says FITNESS advisory board member Michele S. Olson, Ph.D., professor of exercise science at Auburn University Montgomery. Here’s what exercise does-and how it does it-to keep you healthy, happy and slim.

* Exercise zaps belly fat

Regular moderate to high intensity aerobic exercise has the greatest impact on reducing abdominal fat — the dangerous fat that increases your risk of diabetes and heart disease.

* Exercise controls calories

You need to burn more calories than you consume in order to lose weight. Regular exercise uses up excess calories that would otherwise be stored as fat.

* Exercise keeps lost pounds MIA

Ninety percent of people who have successfully lost weight and kept it off for a year do about an hour of physical activity a day.

* Exercise boosts metabolism

You’ll lose fat when you diet without exercising, but you’ll also lose muscle, which means you’ll burn fewer calories. The more muscle you have, the higher your metabolism and the more calories you’ll burn.

* Exercise does more than the scale shows

If you gain 3 pounds of lean muscle and lose 4 pounds of fat, you’ve actually experienced a 7-pound improvement in your body condition, despite the scale only showing 1 pound of weight loss.

* Exercise curbs emotional eating

Working out has been proven time and time again to help regulate mood, which has a direct effect on people who eat when they’re stressed or upset.

* Exercise creates a healthy chain reaction

Healthy habits tend to cluster together. When people make positive changes, like getting more exercise, they tend to work on other health improvements as well, such as eating better.

* Exercise brings on the fun

Rock-climbing is more exciting than eating a celery stick. That’s why it’s sometimes easier to be active to stay slim than to maintain a strict diet.

* Exercise stops hunger

People who exercise and diet are actually less hungry than those who only diet, according to at least one study.

*  Exercise increases energy

Regular physical activity increases stamina by boosting your body’s production of energy-promoting neurotransmitters. That gives you even more motivation to get moving and shed pounds.

Source: Fitness Magazine August 19, 2009

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