Dr. Chet’s Health Memos
If it’s in the health news today, I’ll be writing about it as soon as I read the research, both old and new. With my email Health Memos, you’ll know more about making lifestyle choices that will help you get and keep good health. These free, concise updates on health are emailed to subscribers twice a week. Subscribe today and get a free MP3, in English or Spanish, of Dr. Chet’s Top Ten Tips—Small Changes for a Healthier Life.
Sports Nutrition After Your Workout
/in Memos/by Chet ZelaskoThe objective of post-workout sports nutrition is to recover as quickly as possible; that means providing nutrients that will replace fuel, help the repair process, and reduce inflammation. These are natural by-products of exercise, especially intense exercise. Nutrition can help the recovery process, and we’re learning more about it all the time.
The first priority is to replace muscle glycogen; that helps the muscle, but it also seems to help the immune system as well. Second is to provide protein for any repair that needs to take place, especially after a hard weight-training workout. Whether from . . .
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Sports Nutrition During Your Workout
/in Memos/by Chet ZelaskoThere’s probably more research on what sports nutrition products to use during workouts than any other area. The critical factor is to maintain fluid balance while working out; water is an essential part of these products but that’s not all.
The critical factor is to keep the brain, the nervous system, and the muscles all functioning during workouts; the longer the activity, the more important fluids become. We lose fluids readily as we work out. Part of that is our cooling mechanism, but another is a by-product of making energy using oxygen. Whether you burn carbohydrates or . . .
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Sports Nutrition Before Your Workout
/in Memos/by Chet ZelaskoWith the Olympics around the corner, sports nutrition’s a timely topic. Many sports nutrition products are available, but I’ve wondered whether you understood why you might use some of these products. This week, I’ll cover three areas of sports nutrition.
Let’s begin with pre-workout products—what purpose do they serve? The first purpose is to increase fuel availability. When you exercise, you need sugar released from glycogen and fatty acids released from fat stores; that allows your body to be ready to use calories from those fuels at a higher rate when you begin your . . .
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Obesity: A Global Problem
/in Memos/by Chet ZelaskoThe overwhelming conclusion by the Global BMI Mortality Collaboration is that the rate of mortality linked with the degree of obesity follows the same pattern in the entire world with one exception: South Asia. If you look at the graphs of the mortality rate per BMI category, they’re virtually identical in North America, Europe, Australia, New Zealand, and East Asia. One of the reasons that South Asia might be different was that only three studies were included in the analysis.
We are not alone in our fight to lose weight and get healthier. Actually, that’s a completely different . . .
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Death by Obesity
/in Memos/by Chet ZelaskoThe Global BMI Mortality Collaboration examined the mortality of being overweight and obese in most parts of the world. They purposefully did not include people in the meta-analysis who had ever smoked or had a chronic disease when the study began; that makes sense because both can affect mortality within the five-year span they were examining. The range of the subjects was 20 to 89 years old and a BMI greater than 15.0.
They performed a hazard ratio analysis of the combined data, which examines the rate of an event (in this case death) within each weight . . .
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The World’s State of Obesity
/in Memos/by Chet ZelaskoA week ago, I talked to a reader and visitor to my website who continues to check her BMI occasionally to see where she stands; she still hasn’t made it to the normal range but continues to try. I understand—I’m not there yet either. But there’s good reason to keep trying based on a recently published study.
The Global BMI Mortality Collaboration decided to examine the deaths from overweight and obesity in the entire world. Sometimes we think that the U.S. is the only overweight nation in the . . .
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Pedelec: The Bottom Line
/in Memos/by Chet ZelaskoI want everyone to exercise. Period. It doesn’t matter how. You can work within your physical limitations, but everyone needs to exercise. That’s why the pedelec story and research study attracted my attention. Combining what you have to do anyway—get to work—with physical activity could be just the ticket. Let’s see if this is your ticket to ride.
The Benefits
Even in a study as short as four weeks, there were some health benefits, especially for blood sugar control. For someone at risk for type 2 diabetes, which is just about everyone, it . . .
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Results of the Pedelec Study
/in Memos/by Chet ZelaskoResearchers wanted to find out if there were health benefits from the regular use of the pedelec, an electric-assist bicycle, by previously sedentary commuters. They recruited 20 volunteers to participate in a four-week study on the regular use of the pedelec to replace their drive to work. The researchers tested fitness levels, heart rate, blood pressure, and measures of blood sugar control before and then again after four weeks.
The subjects averaged close to 200 miles per week. If they used the pedelec three days per week, that’s an average commute of 32 miles each way. Using . . .
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Enter the Pedelec
/in Memos/by Chet ZelaskoOf all the reasons people give for not exercising, the lack of time would be number one. But what if you could combine exercise with something you’re going to do anyway?
A long-time reader sent me a link to the Tree Hugger online blog article that talked about a press release that demonstrated the benefits of using pedelecs to commute to and from work (1,2).
What’s a pedelec? It’s an electric-assist bicycle. The rider has to pedal, but the electric motor kicks in when the terrain gets hilly and the rider needs an assist . . .
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Nutrition: Knowing Isn’t Doing
/in Memos/by Chet ZelaskoIn Tuesday’s message, I said that both the experts and the public in a New York Times nutrition survey considered the vitamin and mineral content of food important or very important when they consider whether a food is healthy or not. But do people have enough information to make a decision about which foods are healthy? Not surprising that the nutrition experts almost all said they did. What shocked me was that 81% of the public also said they had enough information to make healthy choices.
That’s interesting because it contradicts what the authors of the New York . . .
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