Do you have 7 minutes a day?
Then, yes, you do have time to exercise.

Latest research says that yes, just seven minutes of exercise can do a body good.

But what exactly can you hope to accomplish in just seven minutes?  That’s less time than it takes most of us to shower, or brew coffee.

According to this research article published last May, a specific format of exercise can decrease body fat, improve insulin sensitivity (very important for pre-diabetics and diabetics), improve your body’s oxygenation (that’s good) and increase muscular fitness.

So what is this specific type of exercise that can do all this in just seven minutes?

High Intensity Circuit Training, that’s what.

Using only the resistance from your body weight, a wall, a floor and a chair, you can experience a full-body workout within a coffee break.  And reap the benefits, too.

Here’s an overview of the exact exercise tested in research. 
Each activity is performed for 30 seconds as fast/hard and safely possible, with 10 seconds rest between. 

And that comes out to a total of 7 minutes of exercise.

     Ninety percent (90%!) of cancers have preventable causes.

     Here's a quick "What are my chances of getting cancer" quiz. Count up your points for these health factors.  Do you:

Exercise? 
Yes= 0   
Sometimes=1  
Never=2

Smoke? 
No=0 
 Used to=1  
Yes=2

Drink alcohol? 
No=0   
More than 2 a day=2

Get checked for STIs? 
Yes I have=0  
No or "What is that?" =1

Eat fast food? 
No=0 
Occasionally=1  
Daily=2

Have exposure to any of these known carcinogens (means cancer-causers). 
One point for each: radiation exposure (occupational or many, many X-rays), polluted water, chemical or industrial toxin exposure (such as from your occupation or living nearby a chemical plant) and a history of bad (blistering) sunburns.

     Now, if you didn't notice the pattern above, this is not the SATs. More points is not better- it's worse off for your cancer risk.  And since 95-98% of all cancers are not genetic (inherited and perhaps inevitable), then that means there's ample time and resources for cancer prevention.  Take a look at this engaging infographic from Rock Your Cause and see your nearest preventive medicine doc and cultivate your health for now and decades to come. Contact me for more, or feel free to email me day or night at [email protected].

Be healthy, well and happy. And remember, "prevention is the best cure."

    I was asked to write an article without all the fancy scientific words and research.  I welcome a challenge, and here you go.

    People frequently want to talk with me about diseases (that maybe they or a family member have), treatment options, herbal information or advice.  And it's really understandable- I am required to fit all that information in there.  The only problem, because I truly do want to help people, is that "diagnosing or treating" is something that only a doctor can do for a patient.  Providing that information without having that relationship gets me into hot water.

    So, here's a mini-series (I'm guessing only two, so a "very mini" series) on what I'm seeing as the top things that doctors, public health officials and medical researchers are saying to do for your health.

    Step 1: Exercise.

    It appears to matter less what type, or how much, or for how long. As long as your moving on a regular basis, those in the know say that may experience such "side effects" as weight loss, mental clarity, more stable mood, better digestive functioning, less fatigue, improved heart health (and pretty much every other organ as well) and decreases the effects of most types of chronic diseases- just to name a few.

    So, move your way to health.  And watch the below video for some animated inspiration.

    When it comes down to it, most people just want to know how to be healthy.  And, of course, we all have our unique set of medical concerns- but exercise can help most of those (and has been shown in research).   Now, 30 minutes of walking as suggested in the above video will be easy and doable by most readers here, but consult a doctor if you're considering a drastic change to your exercise routine (or beginning one for the first time).  I won't be held responsible for anyone's kick boxing-induced injuries.

    If all of the above information is still not convincing, then either find what works for you.  Some healthcare practitioners are great at helping folks make positive changes to their daily routine (I like to think of myself as one in training).

    For yet further information about exercise and research-based recommendations, check out Harvard's School of Public Health article "The Benefits of Physical Activity."

     Currently, about 10% of preschool children and 19% of children ages 6-11 are obese.  New research from the Archives of Pediatrics & Adolescent Medicine has found a link between specific infant growth benchmarks and a high risk for childhood obesity.

     This isn't as straightforward as "fat babies become fat kids."  Many thin and average sized adults started out as pudgy babies.  And many school-aged children and adults begin struggling with weight gain well after their baby years. 

     What the researchers found was that the greatest risk for developing obesity was growing across three major percentiles (25%, 50% and 75%) between ages 1 to 6 months old.  So those babies who are most likely to become obese by age 11 years are those who start out as relatively small infants ( under 25th percentile or more than 75% are larger than him/her) in the first month of life, but then grows rather fast and tips the tables towards being one of the larger babies (now over the 75th percentile or less than 25% of others are larger than him/her) by the sixth month of life.

     So little bitty babies who become big pudgy babies quickly are those most likely to be obese by grade school.  The authors have made the connection, but not explained why that trend continues int childhood.  This is a multi-factorial issue, with some of the reasons for the relatively fast weight gain outlined by the authors being:
     -Less mobility: these babies may be in strollers, car seats or other stationary positions for longer periods of time.
     -Over-fed or fed "incorrectly" such as juice in bottles, solid foods introduced early (before 6 months).

     Now, nobody's talking about signing these infants up for Jenny Craig for Babies (which I'm thankful isn't even a real thing).  But, like the rest of us, some attention to food and activity goes a long way.  If the rest of the family eats healthy, wholesome meals and makes time for exercise and activities, these will surely be healthy attributes of even the pudgiest baby.

      Another suggestion offered by consultant pediatrician Dr. Joanna Lewis is for the family to all sit down and eat together, as "research has shown that obesity is less common in children raised in families that have frequent meals together at home."

     So without thinking that this research defines or limits anyone's potential for health,  instead see this as allowing us to understand how influential to our health early eating and activity habits are.  Thank you for reading!

Research looking at Tai chi versus heart failure-related education in recently published  in the Archives of Internal Medicine (LA Times summary article here).  When looking at lowering depression, increasing vigor, mood, quality of life and daily activities, who came out ahead?

Tai chi, on all counts!

This form of movement is part exercise, part meditation and part stress reducer.  While practicing tai chi, one is moving, balancing and culminating the energy within and beyond the practitioner.

The control group for the tai chi research, education on heart failure, actually caused increased levels of depression and decreased levels of vigor by the participants.

So if you're looking to add a movement/meditative practice to your schedule, consider looking into local tai chi classes.  If you're looking to maximize the tai chi ambiance, Portland's downtown chinese garden (recently renamed Lan Su) has weekly group tai chi practice, free with admission (information here).

Get that chi flowing, your body will thank you!

Comments? Questions? I'd love to hear it!
-Angela

Most people have more inflammation (what we may call "pro-inflammation reactions") happening than their body really needs. Too much inflammation increases the severity of all those diseases and medical conditions we discussed in Part 1 (few diseases are really free from inflammation's influence), as well as leading some seemingly minor health complaint (such as occasional achy joints or a mild skin rash) into more severe disease categories all together (developing Rheumatoid Arthritis or Ezcema).

High levels of inflammation also lead to other diseases or conditions hopping on for the ride and serve to worsen your overall health (high blood pressure, then coronary artery disease then heart attack). To combat this, one must identify what actions and circumstances lead to more vs. less inflammation.

Inflammatory causes are a lot farther reaching than simple traumas. Most of your body's inflammation actually comes from all those factors in your day to day life that stress you out and make you less healthy overall. These include dietary and exercise choices, as well as pretty much any thing you surround yourself with that exhausts you and makes you irritable and on edge (work? relationships? daily commute?).

And anti-inflammatory helpers include a much larger list than just that Aspirin or Aleve in your medicine cabinet. Every choice you make to lessen stress and strengthen your health are working on your side to decrease inflammation in your body. Calm, nutritious, leisurely dinner with loved ones? Put that in the anti-inflammatory column. Cramming down a burger and cola while fuming about the rush hour traffic you're trapped in? That is upping the inflammatory responses in your body.

So continue to make choices to support your health and lessen your stress.

Lastly, feel free to contact me any time to continue this discussion further.  I'm also open to topic suggestions, particularly related to health in the news. Send me an article link, or other topics that have come to your attention, and I look into writing a piece about them here.

Thanks for reading!
Angela