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How Exercise Can Add Over 10 Years To Your Life

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Living a healthy life can contribute to a good life in many ways. But did you know that regular exercise can increase as many as 10 years in your life? A recent US study claims that maintaining a healthy body weight, exercising regularly, avoiding excessive alcohol and not smoking during adulthood can add a decade to life expectancy of a person. Researchers at Harvard T H Chan School of Public Health found that people who maintained a healthy lifestyle are 82% less likely to die from cardiovascular disease and 65% less likely to die from cancer. This in comparison to people who lived less healthy lifestyle over the course of 30 years during which the study was conducted.

Published in journal Circulation, the study is considered to be the first comprehensive analysis of how living a lifestyle of low risks affects life expectancy in the US. As part of the study, around 34 years of data was analysed from more than 78,000 women and 2 years of data from more than 44,000 men.

Researchers looked five low-risk lifestyle factors and how they impact mortality. These lifestyle factors included low body mass index, ranging from 18.5 to 24.9 kg per square metre, not smoking, at least 30 minutes of moderate level of exercise, a healthy diet and moderate intake of alcohol which is not more than 1 glass of wine per day for women and 2 glassed for men.

 

Among the participants, the ones who did not adopt any of the these low-risk lifestyle factors, their life expectancy at the age of 50 was estimated to be 29 and 25.5 years for women and men respectively.

The ones who did adopt low-risk lifestyle factors were found to have improved lifestyle expectancy. Life expectancy for people at the age of 50 was estimated to be 43.1 and 37.6 years for women and men respectively.

On an average, it was found that women who maintained all healthy habits gained 14 years of life and men gained 12 years of life on living a healthy lifestyle.

Apart from increasing life expectancy, living a healthy lifestyle has many more health benefits.

  1. It helps in maintaining a healthy weight

A person who is physically active will be able to maintain his/her weight at ease. Exercising is especially important for people who are on weight loss regime. Eating a balanced and healthy diet along with moderate level of exercise of 150 minutes in a week will help you maintain weight successfully.

  1. Reduces incidence of diseases

Living a healthy lifestyle which includes regular exercise and clean and healthy diet is inversely proportional to your incidence of developing diseases. People who live a healthy lifestyle are less prone to risks of heart disease, stroke, high blood pressure and diabetes. Living a healthy lifestyle helps in keeping depression, cancer and arthritis at bay.

  1. It improves mood

A healthy lifestyle is a gateway to a healthy mind. Engaging in some kind of physical activity stimulates production of endorphins or happiness hormones. Eating a healthy diet and exercising regularly will improve your physical appearance and will end up boosting your confidence and self-esteem. Living a healthy lifestyle also helps in reducing stress significantly.

  1. Gives a boost to energy

People who live a healthy lifestyle are less likely to feel tired and lethargic. Exercising regularly improves muscle strength and boosts endurance. Exercising makes your cardiovascular system more efficiently. It promotes better sleep, which in turn makes your feel energetic the entire day.


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Health

Coffee compounds may help fight prostate cancer

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In a first, scientists have identified compounds found in coffee which may inhibit the growth of prostate cancer. The study, published in the journal The Prostate, was carried out on drug-resistant cancer cells in cell culture and in a mouse model. Coffee is a complex mixture of compounds which has been shown to influence human health in both positive and negative ways. There is increasing evidence that drinking certain types of coffee is associated with a reduction in incidence of some cancers, including prostate cancers.
Researchers from Kanazawa University in Japan have studied the effects of two compounds found in coffee, kahweol acetate and cafestol, on prostate cancer cells and in animals, where they were able to inhibit growth in cells which are resistant to common anti-cancer drugs such as Cabazitaxel. The researchers initially tested six compounds, naturally found in coffee, on the proliferation of human prostate cancers cells in a petri-dish. They found that cells treated with kahweol acetate and cafestol grew more slowly than controls. They then tested these compounds on prostate cancer cells which had been transplanted to 16 mice.
Four mice were controls, four were treated with kahweol acetate, four with cafestol, with the remaining mice being treated with a combination of kahweol acetate and cafestol. “We found that kahweol acetate and cafestol inhibited the growth of the cancer cells in mice, but the combination seemed to work synergistically, leading to a significantly slower tumour growth than in untreated mice,” said Hiroaki Iwamoto from Kanazawa University.
“After 11 days, the untreated tumours had grown by around three and a half times the original volume, whereas the tumours in the mice treated with both compounds had grown by around just over one and a half times the original size,” said Iwamoto. This is a pilot study, so this work shows that the use of these compounds is scientifically feasible, but needs further investigation, researchers said. It does not mean that the findings can yet be applied to humans.
“What it does show is that these compounds appear to have an effect on drug resistant cells prostate cancer cells in the right circumstances, and that they too need further investigation,” said Iwamoto. “We are currently considering how we might test these findings in a larger sample, and then in humans,” he said.
Kahweol acetate and cafestol are hydrocarbons, naturally found in Arabica coffee. The coffee-making process has been found to affect whether these compounds remain in coffee after brewing (as with espresso), or whether they are stripped out (as when filtered). “These are promising findings, but they should not make people change their coffee consumption. However, if we can confirm these results, we may have candidates to treat drug-resistant prostate cancer,” said Atsushi Mizokami, professor at Kanazawa University.

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Health

Strength training may reduce fatty liver disease

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Besides being beneficial for heart, strength training can also reduce accumulation of fat in liver and improve blood glucose regulation, says a study on mice. The study, led by a team from the University of Campinas in Brazil, showed strength training can reduce fat stored in liver and improve blood glucose control in obese mice, even without overall loss of body weight.
The findings suggest strength training may be a fast and effective strategy for reducing the risk of fatty liver disease and diabetes in obese people.
“That these improvements in metabolism occurred over a short time even though the overall amount of body fat was unchanged, it suggests strength training can have positive effects on health and directly affect liver’s function and metabolism,” said Pereira de Moura from the varsity.
“It may be a more effective, non-drug and low-cost strategy for improving health,” she said. During the research, published in the Journal of Endocrinology, the team investigated effects of strength-based exercise on liver fat accumulation, blood glucose regulation and markers of inflammation in obese mice.
Obese mice performed strength training over a short time, the equivalent of which in humans would not be enough to change their body fat composition.
After this short-term training, the mice had less fatty livers, reduced levels of inflammatory markers and their blood glucose regulation improved, despite no change in their overall body weight.
These health benefits would be even more effective if accompanied by reduction of body fat, she added. Based on these findings, obese individuals could be directed to increase their activities through strength training, but should always first consult their primary care physician.
More investigation is required in both animals and people to understand how liver metabolism is affected by strength training. Obesity, a growing health epidemic globally, leads to inflammation in liver and impairs its ability to regulate blood glucose. It increases the risk of Type-2 diabetes and its associated complications, including nerve and kidney damage.

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Health

Do Eggs Increase Your Cholesterol Levels? Here’s What You Should Know

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Do you savour cheese omelettes? If so, think again as consuming more eggs and dietary cholesterol may up the risk of cardiovascular disease (CVD) and death from any cause, researchers have warned.
The study suggests that egg yolks are one of the richest sources of dietary cholesterol among all commonly consumed foods. One large egg has 186 milligrams of dietary cholesterol in the yolk.
“The take-home message is really about cholesterol, which happens to be high in eggs and specifically yolks,” said co-author Norrina Allen, Associate Professor at the Northwestern University.
“As part of a healthy diet, people need to consume lower amounts of cholesterol. People who consume less cholesterol have a lower risk of heart disease,” Allen added.
For the study, which will be published in the journal JAMA, the team involved 29,615 adults from six prospective cohort studies for up to 31 years of follow up.
They found eating 300 mg of dietary cholesterol per day was associated with 17 per cent higher risk of incident cardiovascular disease and 18 per cent higher risk of all-cause deaths.
The cholesterol was the driving factor independent of saturated fat consumption and other dietary fat, the team said.
Eating three to four eggs per week was associated with 6 per cent higher risk of CVD and 8 per cent higher risk of any cause of death, they added.
The researchers say that eating less than 300 milligrams of dietary cholesterol per day was the guideline recommendation before 2015. However, the most recent dietary guidelines omitted a daily limit for dietary cholesterol.
The guidelines also include weekly egg consumption as part of a healthy diet. An adult in the US gets an average of 300 milligrams per day of cholesterol and eats about three or four eggs per week.
Other animal products such as red meat, processed meat and high-fat dairy products (butter or whipped cream) also have high cholesterol content, said lead author Wenze Zhong from the varsity.

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