Reducing inflammation and obesity by endurance training
Ultramarathoner Dean Karnazes holds several records for the longest endurance runs. In 2005 he ran 350 miles in 80 hours and 44 minutes without sleep. A year later he ran a marathon in each of the 50 states in 50 consecutive days.
Now we don’t recommend trying Dean’s endurance feats, but we can recommend exercising to the point of seeing what you can endure — that, in a nutshell, is the definition of endurance training — without causing yourself injury.
Endurance training can be anything that builds up your strength, whether it’s swimming one, then two, then three laps; biking 2, then 4, then 6 miles; or walking 2,000 daily steps on your way to 10,000 or more. If you are overweight or obese, you can gain big benefits very quickly from adhering to this kind of exercise routine.
A recent study from the University of Illinois at Urbana Champaign found that six weeks of this type of endurance exercise training significantly decreases circulating inflammatory progenitor cells in obese adults.
Circulating inflammatory progenitor cells are stem cells found in bone marrow and blood that play a big part in boosting the risk for heart disease, diabetes complications, cancer, joint pain and dementia, and their numbers are increased in obese and overweight folks. But by pushing yourself just a little harder — a few more steps every day will do it — you can reduce the tissue inflammation they cause significantly. So set your challenge (whatever helps you expand your physical ability), and be prepared for some ultra rewards!
Dawn of the 90-day continuous glucose monitors
When you think of humans with implants, you may picture sinister movie characters, like Dr. No with bionic metal hands or the Borg from “Star Trek.” But as a force for good, a newly approved, implantable glucose monitor may turn you into a diabetes-vanquishing, fighting machine.
One of the challenges of managing insulin-dependent diabetes (that’s everyone with Type 1 and 30 to 40 percent of folks with Type 2) is knowing how much insulin to use and what to eat, so you can keep glucose levels in a healthy range and dodge high (hyper) and low (hypo) glucose readings. Highs can lead to complications; the lows can be life-threatening. But knowing your numbers so you can adjust your medication and food intake often means frequent (and bothersome) finger sticks using a glucose meter.
Enter continuous glucose monitors! For a few years the devices have been available, using an implanted sensor that’s replaced every six to 14 days, plus a transmitter and a receiver. But now there’s a newly approved CGM with a tiny sensor/ transmitter that can stay implanted in your upper arm for 90 days, and it sends data directly to your smartphone! It alerts you 24/7 to both hyperand hypoglycemia. However, with 17 and 16 percent false positives respectively, you need to use your low-tech glucose meter to check its readings. Then, careful monitoring along with regular exercise and eating right will improve your glucose control, so no matter if you have Type 2 or Type 1 diabetes, you’re less likely to have complications.
Supplements to avoid when taking SSRI drugs for depression; helping kids deal with movie violence Question:
I’m taking the serotonin-reuptake inhibitor sertraline (Zoloft) for depression. I feel so much better, and I assumed it was OK to keep taking my vitamins. But are there supplements I should watch out for? — Cecilia H., Ossining, New York
A: Congrats on taking charge of your depression and feeling better. Yes, there are certain supplements that interfere with selective serotonin-reuptake inhibitors (SSRIs), and with serotonin and noradrenalin reuptake inhibitors (SNRIs) too.
Serotonin is a neurotransmitter found in your gut, your blood and your nervous system.
It’s considered a natural mood stabilizer. You probably weren’t getting the right balance, and the sertraline has helped you reestablish that! Since we don’t know your exact dosage or the supplements you are taking, we can’t directly answer your question. You should talk to your doctor about all the supplements and herbal preparations you may be using. When you do, here are some specifics to discuss:
Ask your doctor about the risks of taking St. John’s wort, garcinia cambogia, L-tryptophan (or 5-HTP) and SAMe (S-adenosyl-methionine) supplements with your antidepressant. Consumer Labs says they can increase your risk of experiencing serotonin syndrome. That’s when there’s an overabundance of serotonin in your system that triggers everything from goosebumps and shivering to muscle rigidity, diarrhea and heavy sweating. (If that happens, do not ever abruptly stop taking your SSRI or SNRI!)
Also ask about the potential benefits of these supplements: A study in the American Journal of Psychiatry found that omega-3 fish oil (specifically EPA) in combo with SSRIs caused a significant reduction in depressive symptoms. It was also true to a lesser extent for vitamin D and methylfolate, a form of folic acid.
Q: I was on a plane, and the person next to me was watching one of the latest action movies. I won’t single it out, but it was nonstop violence — and rated PG-13! How can this not negatively affect impressionable youngsters? — Jesse J., Sioux Falls, South Dakota
A: The Motion Picture industry has eroded standards so that the PG-13 rating (parents strongly cautioned, for children under 13) means next to nothing. The Harvard School of Public Health warned that a “ratings creep” (it’s a voluntary system) has allowed more violent and sexually explicit content into films that are seen by young teens. Recently, the American Academy of Pediatrics reported that gun violence in PG13-rated films has more than tripled since 1985. And public health and mental health experts agree that nonstop violence in films (and on TV and in video games) can make kids more aggressive and damage their emotional development. So our advice to parents:
1. Do diligent research when your teen wants to see a movie. Find out how much and what type of violence a film contains, and check out Common Sense Media (commonsensemedia.org). In its Parents’ Guide, it gives ratings for categories such as positive messages, positive role models, sex, violence, language, drinking, drugs and smoking, and a review.
Here’s a partial review of the Cohen Brothers’ adaptation of the Western “True Grit,” which is rated PG-13. CommonSense gave it an age 15+. They say: “impressive and forceful, but it’s also full of brutal (and sometimes bloody) gunfight sequences and other violent moments that aren’t appropriate for younger viewers … mature teens are likely to feel a kinship with the lead character, 14-year-old Mattie Ross…They might even learn from her adventure … lessons … dealing with loyalty, courage and determination.”
2. Ask around and find out what other parents have to say. If you’re not sure about the content, watch the movie first or watch with your youngster.
3. Talk to your kids about violence in the media. Help them evaluate what is gratuitous and reject its message. Remember, if teens want to see a movie, with all the streaming available these days, chances are they will, even if you say no. So be proactive and help them avoid the upsetting and mind-bending violence that’s out there. The You Docs, Michael Roizen and Mehmet Oz, are the authors of“YOU: Losing Weight.”Want more? See “The Dr. Oz Show” on weekdays at 4 p.m. on WPBFChannel 25. Have a question? Go to www.RealAge.com.