Exercise helps you live longer – this is something everybody knows. But a new study published recently in the journal JAMA Network Open goes a step further, stating that a sedentary lifestyle is worse for your health than smoking, drinking, and even suffering from a heart disease. Dr Wael Jaber, a cardiologist at the Cleveland Clinic and senior author of the study, called the results “extremely surprising.”
“Being unfit on a treadmill or in an exercise stress test has a worse prognosis, as far as death, than being hypertensive, being diabetic or being a current smoker,” Jaber told CNN.
Stating that being unfit should be treated almost like a disease that should come with a prescription which should be exercise, Jaber said, “We’ve never seen something as pronounced as this and as objective as this”.
With a sample size of 122,007 people, researchers involved with the study studied these patients who underwent exercise treadmill testing at Cleveland Clinic between January 1, 1991 and December 31, 2014 to measure all-cause mortality relating to the benefits of exercise and fitness. Those with the lowest exercise rate accounted for 12 per cent of the participants.
Researchers found that there is an established link between a longer, healthier life and high levels of exercise. Jaber said the other big takeaway from the research can be that fitness leads to a longer life, with no limit to the benefit of aerobic exercise.
While, for a long time, some researchers have always been concerned that “ultra” exercisers might be at a higher risk of death, the study put that worry to rest and stated that was not the case. “There is no level of exercise or fitness that exposes you to risk,” Jaber said. “We can see from the study that the ultra-fit still have lower mortality.”
It was also seen in the findings of the study that women reaped more benefits of exercise than their male counterparts. The benefits of exercise were seen across all ages and in both men and women, “probably a little more pronounced in females,” Jaber said. “Whether you’re in your 40s or your 80s, you will benefit in the same way.”
“People who do not perform very well on a treadmill test have almost double the risk of people with kidney failure on dialysis.” Continued Jaber, “If you compare the risk of sitting versus the highest performing on the exercise test, the risk is about three times higher than smoking.”
Comparing people who lead a sedentary lifestyle to the top exercise performers, the researchers involved in the study found that the risk associated with death is 500 per cent higher in the case of people in the former category.
Protein Requirement For The 40 Plus: What You Should Know
As men and women age, there are changes that occur at a hormonal level. For men, after the age of 30, the levels of free testosterone in the blood start dipping. With a reduction in testosterone levels, muscle mass retention and general muscle tone also start reducing. The same occurs with perimenopausal women, who tend to experience loss of muscle. Hence, physical training and consuming sufficient protein becomes the way to go. Protein is a nutrient which is widely popular for its weight loss and muscle mass building properties. It helps in preventing any drop in metabolic rate and maintains bone health.
In this article, we talk about the need of sufficient protein at the age 40, in how much quantity should people of this age consume protein and how it helps them age in a healthy manner. Following are some common queries answered by Dr. Siddhant Bhargava
Protein requirement for the 40 plus: what you should know
- How much protein is needed on a daily basis for 40 plus people and why?
At least 1-1.2 g protein per kg of body weight is needed on a daily basis by people above 40. The Recommended Dietary Allowance is 0.9-1.1 g / kg body weight. We are aping it up a bit to compensate for the reasons stated above.
- What are the foods that 40 plus people must include in their diet?
Non-vegetarians can keep it simple and just include at least 2 servings (2 meals a day) of non-veg food in their day. Meats, fish and eggs are the best source of protein for 40 plus people who are non-vegetarians.
For an eggetarian, a combination of whole eggs and egg whites should be used for adding protein. Vegetarians can include soya products like tofu, tempeh, dairy products and lentils in their diet to increase intake of proteins. Seeds also act as great protein sources coupled with a large fat component.
- What should 40 plus people do weight loss?
The universal truth is calories in vs calories out. If you are burning more calories than you are consuming, you will start losing weight. But you should do this in the right manner. In order to lose fat and not muscle, you need to follow a particular protocol.
If you want to lose weight at 40 plus, you need to consume sufficient amount of protein, which is 1-1.2 g / kg body weight. Do resistance training including exercises like Pilates, weight training and functional training. Consume moderate amount of fat and carbohydrates, and maintaining a calorie deficit at all times is the best way of losing body weight or more rightly, body fat.
Some lifestyle tips for 40 plus
- Consume enough protein to prevent loss of muscle.
- Consume enough fat and especially fat sources rich in omega. This will help you follow portion control and improve satiety. Including good fats in your diet also helps in keeping your skin soft and moisturised. Omega 3 fatty acids are a must for 40 plus people. It is a potent anti-inflammatory fat that can help prevent degenerative conditions like diabetes, Parkinson’s and most importantly ageing.
- Consume enough anti-oxidants. Astaxanthin, CO Q10, curcumin, Vitamin A, C and E are important for the 40 plus. Antioxidants prevent free radical damage in the body and ultimately prevent ageing.
(Dr. Siddhant Bhargava is Co-Founder, Fitness and Nutritional Scientist – Food Darzee)
Home Remedies to Try for Sciatica Pain
Sciatica pain occurs when the sciatic nerve becomes compressed. Usually, the treatment revolves around stretching, but if it doesn’t go away, other treatments may be recommended such as physical therapy, injecting steroids, and even surgery to help alleviate the problem. Normally, doctors will advise that you wait at least two weeks to see if the pain will go away, which usually does, but if it doesn’t, having it checked is the best course to take.
With that being said, it is possible for you to manage your sciatica pain using natural remedies. Here are a few that you should try out if you are experiencing pain in your sciatic nerve.
One of the easiest remedies that you can use to reduce the pain in your sciatic nerve is to apply warm or cold compress on the affected area. The cold or warm temperature helps relax the muscles and the nerves to relieve you from the pain.
Another natural remedy to help ease the pain on your sciatic nerve is to give it a massage. Use some St. John’s Wort essential oil on the affected area then massage it gently. This will help alleviate the problem because the essential oil has anti-inflammatory properties that can lessen sciatic nerve pain.
There are certain stretches that are designed to open up your hips and legs, especially your hamstrings, which are the muscles located at the back of the thighs to strengthen the muscles there. You can discuss this with your therapist on how best to stretch the muscles to reduce the pain that you are feeling.
Another possible treatment that can help you deal with sciatic nerve pain is turmeric. All that you have to do is to add a teaspoon of turmeric to a cup of milk and even add a stick of cinnamon to it too. Boil the ingredients. Add some honey to the drink to sweeten it then drink it at least once in a day. Turmeric is known for its ability to reduce inflammation which can help reduce the pain that you are feeling because of your compressed sciatic nerve.
Sciatica pain can be debilitating at times, making it difficult for you to move around. These natural remedies may help you regain control over your muscles so that you will be able to function normally once more.
Second-hand smoking dangerous: study
A recent study has discovered a link between second-hand smoking and development of chronic kidney disease (CKD).
The study, published in the Clinical Journal of the American Society of Nephrology, found out that exposure to second-hand smoking increases the risk of various diseases and the researchers investigated the link between exposure to second-hand smoking and CKD.
The study included 131,196 never-smokers who participated in the Korean Genome and Epidemiology Study from 2001 to 2014. Participants were classified into 3 groups based on the frequency of second-hand smoke exposure as assessed with survey questionnaires: no-exposure, less than 3 days per week of exposure, and 3 or more days per week of exposure. Advertise With Us Participants with less than three days per week and those with three or more days per week of exposure had 1.48-times and 1.44-times higher odds of having CKD when compared with participants with no second-hand cigarette exposure
“Second-hand smoke exposure at home or in the workplace is still prevalent despite legislative actions prohibiting public smoking. This exposure was found to be clearly related with CKD, even with less-frequent amounts of second-hand smoke exposure,” said Jung Tak Park, the lead researcher.