flickr photo credit: kelsey_lovefusionphoto

Many have pondered the answer to this question as they’ve physically felt like they were dying right after an emotional (or physical) situation.  Loss of a loved one, loss of a job, financial hardship, break-up/divorce are just a few major life events that have been known to cause a great deal of stress.  Some of us know couples where a significant other/spouse died, and the other died shortly after that.  In the absence of any preexisting medical conditions, one could intuitively come to the conclusion that stress could trigger a heart malfunction.

But, is there any science or a medical diagnosis that can quantitatively back this up?

In the early 1990s, Japanese doctors were the first to accurately describe what happens during a stress-induced episode.  It was initially named “Takotsubo cardiomyopathy” due to the similarities between the abnormal shape of a stress affected heart and a Japanese octopus trap.  In 2005, doctors at Johns Hopkins Hospital in Baltimore confirmed what Japanese researchers discovered and published their findings in The New England Journal of Medicine.

Referred to as stress-induced cardiomyopathy these days, this condition presents itself with all the symptoms of a heart attack.  But, that’s where the similarities end.  There is no blockage present in any of the arteries and there is little to no damage of the heart muscle tissue.   It usually affects older, post-menopausal women.  The cause is typically traced to some traumatic event (emotional or physical) which causes a sudden rush of stress chemicals such as adrenaline and epinephrine.  This leads to the characteristic abnormal shape of the heart and the symptoms that mimic an actual heart attack.  Fortunately, the vast majority of patients fully recover from broken heart syndrome with no adverse long term effects.

I firmly believe that there is a direct connection between how our body handles stress and its many physical manifestations.  This type of research that measures the biochemical effects of stress is finally starting to lend some credibility to this theory.  The old adage “an ounce of prevention…” is applicable to stress management as well.  A recent MSNBC article profiled a study that was published in the European Heart Journal. Researchers used a “happiness scale” to gauge future heart risk.  According to the study, “For every point on the happiness scale, people were 22 percent less likely to have a heart problem.”

Things will always happen to test our mettle, but the key is how we react to it.  Finding an effective coping mechanism is paramount to maintaining that good health you’ve worked so hard to attain.  The take home message is something that Bobby McFerrin might say - ”Don’t worry, be happy.”

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Every living organism on the planet has a basic rule etched into their DNA: adapt or die.  At a very basic level, it’s no different with our bodies.  Our cells will collectively adapt to what we do or don’t do.  It doesn’t take an expert in biomechanics to realize that our bodies were designed to be on the move.  Only 10,000 years ago agriculture became the dominant lifestyle for our ancestors.  Prior to that, we were mostly nomadic and were either foraging or hunting for food.  Both of these activities required a significant amount of movement.

To put this in perspective, the earth is estimated to be 3.5 to 4 billion years old.  The Hominid species, to which we belong, has existed for approximately 4 to 6 million years.  Modern humans, commonly referred to as Homo Sapiens, have been around for about 200,000 years according to scientists.  So the 10,000 years agriculture has existed is a relative blip on the evolutionary timeline.  Even then, there was more physical activity as we tended our gardens and fields where crops grew.  The point is that our bodies have really had no time to adapt to sedentary lifestyles.  And, why would one want it to when it’s designed for and  capable of so many physical feats?

Add delivery food, scooters, cars, elevators, escalators, public transportation and the like to the equation, and it’s easy to see why we hardly have to move anymore.  The unfortunate reality is that some of this is necessary because of how society has evolved around work.  So, it is up to each one of us to take the initiative to get our bodies moving before natural selection gets the best of us (question to self: would our bodies ever really adapt to sloth, Big Macs, and pizza?).  Following are 3 reasons to engage in some sort of physical activity during the work day:

• Obesity - Studies continue to support the undeniable link between inactivity and gaining unhealthy weight.  The primary reason is food choice and how our body adapts to energy metabolism.  Essentially, the less active we become, the less efficient our bodies become at utilizing glucose (sugar) and lipids (fats).  And, if your meals resemble the S.A.D. (Standard American Diet) in any fashion, then highly-processed carbs are undoubtedly the cornerstone of you’re diet.  In addition to the plethora of diseases that arise from the inflammation caused by processed carbs, there is a more obvious and immediate impact.  When you consume a diet dominated by processed carbs and your activity level is too low, those extra calories that are not used by critical body systems (eg – nervous system) or stored as glycogen are stored as fat.  In simple tems, if you eat too many calories (processed carbs, in particular) and don’t move enough, you will get fat.

• Venous Thromboembolism- In addition to the obvious obesity risk, sitting for prolonged periods of time poses another, more subtle (but no less deadly) danger.  Deep vein thrombosis (DVT)/pulmonary embolism (PE), or venous thromboembolism,  is basically a blood clot in a deep vein.  We’ve all heard that we should get up and walk around on long flights.  DVT and PE is the reason experts recommend this.  This 2008 study conducted in New Zealand examined the link between seated immobility (office, home, flights) and venous thromboembolism.

• Heart Problems – A recent study published in the British Journal of Sports Medicine, suggests that sitting for long periods of time can lead to heart issues and worse.  The interesting part of this study was that scientists discovered that it may be more beneficial to spread your activity throughout the day as opposed to one long exercise session per day.  Many folks are relatively sedentary throughout the day, but exercise for a specific period of time after work.  Ironically, this may not be an efficient use of the time you set aside for physical activity.  Some of you are aware that exercise is cumulative.  For instance, if you performed 3, 10-minute bouts of activity, some experts say that equals 30 minutes of exercise for that day (take the steps, walk around your building, etc.).  Add a moderate or intense bout of exercise to that, and that should be sufficient for your daily activity.

In short, it would behoove you to get off your behind frequently throughout the day.  Inactivity breeds inactivity.  We can all find time during work to chat, surf the internet, or talk on the phone.  Do yourself, your health and your figure a favor – get up and move something.

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The person who is leading this investigation in Europe is Dr. Wolfgang Wodarg, a German-born physician and chairman of the Parliamentary Assembly of the Council of Europe (PACE) Health Committee.  Specifically, he is holding a hearing this week to ascertain if Big Pharma used its considerable global influence to convince the W.H.O. to lower the alarm threshold and essentially scare countries into buying absurd amounts of the vaccine (incidentally, these same countries are trying to sell of the surplus).  Apparently, this hearing is going to be held in secret for obvious reasons.  With billions of dollars in profits at stake and medical ethics in short supply for the five manufacturers (GlaxoSmithKline, AstraZeneca, Sanofi-Aventis, Novartis and CSL Ltd.) of the poison vaccine, it’s easy to see how and why this could happen.  It’s a classic case of “problem, reaction, solution”.

Proving that the Big Drug Cartel and the W.H.O. colluded to propogate fear for vaccines will be a daunting task, to say the least.  Drug companies’ reach is far and wide, but their close ties with large media conglomorates is one of their most insidious connections.  According to a very in-depth article on Infowars (Sherry Kane), “PharmaMedia” will not let this investigation see the light of day.  James Murdoch (son of Rupert - CEO, News Corp.) is the chief executive of News Corp in Europe and Asia, and was appointed non-executive director at GlaxoSmithKline.  Thomas Glocer (CEO, Reuters) has been elected to Merck & Co.’s board of directors.  Admittedly, these loose associations are circumstantial, so the burden of proof falls on Dr. Wodarg.  However, I always say ‘follow the money trail.’  I wouldn’t be surprised if these guys made a significant amount of coin as the stocks of drug companies shot up.

Additionally, one need to look no further than local and national media coverage on this story.  Because of the hype surrounding swine flu, it’s only natural to think that similar attention would be given to allegations of this magnitude.  Real coverage has been relegated to Youtube and online radio.  Perhaps this story isn’t as important as following the “Jersey Shore” cast or Simon Cowell moving on to greener pastures.  In a fair world, everyone who was saturated with propaganda about the swine flu would be aware of the charges.  These days, it seems that whoever writes the check gets to decide what fair is.

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I’ve been pretty active since the age of 13, so I’ve owned my fair share of athletic shoes.  It has always amazed me how manufacturers continue to outdo each other in the never-ending “foot” race for a more lightweight, responsive, comfortable, cushion-y shoe.  Much of the technology centered around the most efficient way to implement shock absorption in the shoe to protect lower extremities from acute and chronic injury when running on hard surfaces like concrete and asphalt.  In that respect, manufacturers succeeded.  Ironically, buying these types of sneakers may turn out to be one of the worst decisions you can make for your legs and feet.

As I showed my 20s the door, I continued to maintain a very high level of activity.  Aside from shin splints and occasional acute injuries like a rolled ankle, I hadn’t had any major problems with my legs or feet.  This all changed not too long after 30 came knocking, however.  It was surreal, almost like my mind subconsciously believed all the overblown social hype about 30 being some magic age when your body begins to break down.  My list of chronic injuries would’ve kept the athletic trainer of any professional sports team very busy.  It read like some bizarre physical therapy research project – plantar fasciitis, achilles tendinitis, medial tibial stress syndrome (shin splints), patellar tracking disorder, chondromalacia, plica, lower back pain.  As soon as I figured out how to fix one problem another one sprung up in it’s place. 

It got so bad that I reluctantly decided to undergo microfracture surgery on my knee at the behest of an orthopedic surgeon who’d worked on some players from the Washington Redskins.  Big mistake.  It was my fault though, my approach to dealing with my issues used the very same logic that I detested from allopathic doctors – I was playing the cat and mouse game of treating the symptoms, not the root cause.  After spending an untold amount of money on OTC inserts, custom orthotics and supplements, I decided I needed to drastically change my whole plan of attack.  That’s when I discovered barefoot running and had my “eureka” moment.

Good Foot, Bad Foot

I researched exhaustively about the biomechanics of barefoot running and studies that seemingly supported its efficacy.  It all made so much sense after I processed all that information.  In a well-cited 1905 study published in the American Journal of Orthopedic Surgery, doctors sought out to examine the functional difference between a naturally bare foot and a foot that dons shoes (called shod by some folks).  They studied native people in Africa and the Philippines, and came to some interesting conclusions.

(Doctors noted how the toes of the native people are spread out which provides a more stable base for standing, walking and running. Additionally, they noticed that an imaginary line could be drawn from the heel, through the ball of the foot, to the big toe).

(Doctors noticed the obvious anatomical difference between the barefoot and shod groups of people. They observed that the foot took the shape of the person's shoe. No imaginary line can be drawn from the heel to the big toe. The foot is narrow and the toes are crowded - not an optimal base for movement).

In the 1960 Olympics, Ethiopian Abebe Bikila ran a world-record 2:15:17 marathon.  Barefoot.

Clearly, our feet are not meant to be restricted inside a shoe.  Because it is quite literally our physical foundation, a narrow and anatomically incorrect foot is a one way ticket to chronic leg, foot and lower back issues.  You’ll be on a first name basis with your orthopedic doctor.  Fortunately, my feet were nowhere near this bad.  But, I knew I was on to something.

 Conventional athletic shoes make a heel-toe gait feel natural with all the high-tech cushion that manufacturers use.  Without shoes, a heel-toe strike can result in a collision force 1.5 to 3 times body weight.  A heel-toe gait is really only optimal for walking.  Comparatively, barefoot native populations use a much more natural midfoot or forefoot gait when running, which results in much less force…and potentially less injuries.  The Newton running shoe site has a good animated depiction of this.

Barefoot Alternatives

 Armed with all this new information, I felt empowered enough to seek out a shoe that fit the bill.  The concrete jungle, full of miscellaneous debris doesn’t afford many of us the luxury of actual barefoot movement.  I found a decent compromise.  I initially chose Nike Free, which I think is a good transition shoe since working out barefoot will definitely require an adjustment period.  After I felt like my feet were strong enough, I bought two pairs of Vibram Five Fingers (KSO and Sprint models).  I’m proud to say that, I haven’t had any of the aforementioned chronic problems since going barefoot. 

If you do decide to try barefoot alternative shoes, I would personally recommend adding some variety to the surfaces on which you run, however.  Hard, man-made surfaces like concrete and asphalt can be a problem for some folks with preexisiting joint issues.  If you can find more “compliant” surfaces like a trail, sand, grass or a park with recreational artificial turf fields, your joints will be grateful and the change in locale will make your workouts more interesting.

Recent Studies Make the Argument Stronger

In December 2009, the American Academy of Physical Medicine and Rehabilitation reported “increased joint torques at the hip, knee, and ankle were observed with running shoes compared with running barefoot”.

Another very recent study published in the journal Nature adds even more scientific, empirical data to the argument that supports barefoot running.  Daniel Lieberman, a human evolutionary biology professor at Harvard University, conducted the study and  published the findings.  He posits “…actually you can run barefoot on the world’s hardest surfaces without the slightest discomfort and pain…It might be less injurious than the way some people run in shoes” (To be clear, Mr. Lieberman is referring to actual barefoot running…sans shoes of any kind).  This may be true, but somewhat impractical for those that live in urban environments because of the loose debris that litter so many streets and sidewalks.  This is where barefoot alternative shoes are worth the investment.

Apparently, more research is needed before any definitive conclusions are drawn regarding running barefoot.  But, while scientists conduct more studies to prove once again that Mother Nature had it right all along, I’ll keep my feet naked (or use lightly shod alternatives). 

It worked for me and that’s all the evidence I need.

Source(s):

Scientific American

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Intro

Disease: it’s a word that’s thrown around too often these days. It seems that we’re constantly bombarded with the threat of disease lurking at every corner. Some of the more common diseases that afflict people these days are heart disease, hypertension, diabetes mellitus (Type 2, specifically), obesity, cancer, inflammation and chronic joint conditions. This is a boon to the Big Food machine and Big Pharma cartel as their executives and shareholders continue to reap absurd profits. As a matter of fact, treating those aforementioned illnesses is among Big Pharma’s most successful drug offerings. Aside from that relationship, what’s the common thread between all of those so called “diseases of affluence”? They are all preventable. That’s not really a secret, however. The Holy Grail of prevention is acquiring the knowledge to make quantifiable changes in your health.

What Is Disease?

Almost any person who is reasonably aware can provide a definition for disease. Essentially, it’s a condition that causes “dis-ease” or abnormal biological functions in an organism. Generally speaking, the root cause of disease is divided into two categories: internal malfunction (autoimmune disorders), or external factors (environmental, nutritional, pathogenic, etc).  As is often the case with most things health-related, there is rarely a single cause or cure for any disease. So there is often a casual relationship between internal and external factors. With that in mind, your approach should be two-fold: 1) limit your exposure to toxic external agents (processed sugary foods, medicine, cigarettes, etc.) and 2) strengthen your immune system to effectively eliminate dangerous pathogens (virus, bacteria, fungus, parasites, microbes, heavy metals).

How Your Immune System Works

I’m not an epidemiologist and this really isn’t meant to be a medical essay on the inner workings of the immune system.  However, I do think that a basic working knowledge of how it works will enable you to understand how to prevent illness.

As macabre as it sounds, I once read somewhere that the simplest way to tell how efficient your immune system works is to notice how fast a dead body decomposes.  Opportunistic bacteria, fungus, parasites, etc break down the organism cell by cell until there is nothing left but bones.  These same pathogens exist when that organism is alive as well.  It’s the immune system that protects our bodies from these microbes wreaking havoc. 

Of all the bodily systems, the immune system is my favorite by far because of it’s amazing, intricate nature and far reaching ramifications if it’s not properly supported.  Pathogens (viruses, bacteria, fungus, parasites) have been around for billions of years with one goal – survival.  In order to achieve this goal, they are constantly adapting.  Our immune systems (along with every other cell in our body) have the same goal, and go about achieving that goal in an identical manner.  So, there’s a constant battle between these pathogens and our immune system.  We’ve only been around for a few million years, so the pathogens have a significant head start.

Most of us don’t realize our immune system until one of these microbes gains an advantage.  This can take the form of a mild infection on a small cut to joint inflammation to severe immunodeficiency due to some viral or bacterial disease.  The main point is that our immune systems are at work 24/7.  Your immune system is the reason you don’t wake up with mold on your skin, why your injuries heal (and get infected), why most bacteria/fungi/viruses/parasites don’t kill you, why some organ transplants aren’t successful, why there’s an inflammatory response, and why allergies can be a problem for some folks.  It’s a mind-boggling armyof soldiers that include anti-microbial substances, melanocytes, leukocytes, lymphocytes, and cytokines (among many other cells).  Each of these come embedded with specific instructions and therefore play a specific role, just like an actual army.  In addition to all of that, our immunity cells are able to essentially “tag” microbes so that if the exact same one enters your body again, your immune system remembers how to kill it.  If you’re ever inspired or curious to learn more, I encourage you to read up on how it all works.  To borrow from the current NBA slogan – “where amazing happens.”

How Lifestyle Affects The Immne System

As I mentioned earlier, pathogens have existed pretty much since the beginning, so there isn’t much we can do about that.  However, we can prepare our immune systems to fight these invaders as best we can.  Preventable diseases such as obesity, diabetes, cancer, hypertension and the like affect the immune system as well.  To put it simply, our lifestyle choices have a cumulative effect of either supporting or depressing our immune systems.  There really isn’t one specific choice that causes disease, per se.  However, constant bad health decisions over a period of time could have an additive effect on several factors – appearance and energy, internal/external (skin) organ function, and immune system.  Below is a list of some common relatively lifestyle choices (or lack thereof) that can sometimes cause irreparable damage to our health:

• Nutrition plan high in processed carbs (this includes most meals, snacks, beverages, desserts, and breakfast foods that most Americans consume)
• Overuse of pharmaceutical and OTC meds – only use when medically necessary (for example, steroids have an immunosuppressive effect and antibiotics not only kills bad bacteria, but also kills good bacteria [gut flora] as well, which affects immune response)
• Inadequate water intake (aids in the production of lymphocyte cells and helps flush out toxins)
• Not getting enough high quality veggies and fruit (local and organic is ideal to reduce toxic load from dangerous herbicides, pesticides and fungicides)
• Consumption of inferior meat and fish from factory farms/fisheries (free-range, cage-free meat and wild fish is ideal)
• Lack of exercise (numerous studies continue to be published that support how moderate exercise boosts the immune system)
• Stress (chronic, long-term stress is probably the most insidious culprit on the list since it can suppress immune function and manifest itself in countless ways)
• Proper rest (during deep sleep, your body releases potent immunity-enhancing chemicals, which is why you’re inclined to sleep when sick)

The Role Of Supplements and Herbs

Let me preface this by saying that I’m a staunch believer in letting food be your medicine, first and foremost.  If your diet is primarily comprised of nutrient-dense, unprocessed whole foods (which will nourish your cells with ample vitamins, minerals, phytonutrients, and antioxidants), you’ll find that you rarely need to spend any money on supplemental or herbal remedies.  However, there may be times when one of those solutions may be helpful to you.

Of all the astounding characteristics, I think the coolest feature is the fact that our immune systems are innately designed to fight illness, assuming we support it with a sensible nutrition plan.  It’s some of Mother Nature’s best work, in my humble opinion.  As if that weren’t enough, she provided powerful herbal intervention right in our living environment.     Couple that with a supportive nutrition plan (and high-quality supplements, in some cases) and your immune system will be a formidable opponent for pathogens.

(One caveat about herbs – these are not like standard vitamin supplements where you can ingest megadoses with little or no side effects.  Herbs are essentially nature’s medicine, so proper dosing is paramount.  I implore to do your research and visit a reputable, licensed medical practioner who is well-versed in herbology if you choose this route).

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One word……nasty.

Sources:

The Huffington Post

ScienceDirect (abstract from study)

ABC News

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According to a recent report from NIOSH, the diacetyl substitute closely resembles…..well, diacetyl.  And, these new substitutes come with the same dangerous side effects as well.  Tell your friends, family, and co-workers.  As the saying goes, “caveat emptor.”

Sources:

MSNBC: March, 2004

The Independent: September, 2007

Sphere: December, 2009

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Intro

According to some reports, the dietary supplement industry is raking in upwards of $20 billion dollars each year.  This statistic will continue to grow as manufacturers continue to capitalize on what I like to call our “pill popping culture.”  Supplement sales coupled with healthcare expenditures would suggest a relative positive relationship between the former and our overall health.  However, the exact inverse is happening.  According to the most recent surveys, our healthcare system ranks 37th among industrialized nations and insidious diseases like obesity, heart disease, cancer, diabetes, and hypertension (just to name a few) are ubiquitous.  So, the logical conclusion is that pills (in the form of medicine or supplements) and good health are mutually exclusive.  In layman’s terms, one has nothing to do with the other.

However, unscrupulous manufacturers, ever driven by that seductive profit motive, continue to use predatory marketing techniques and questionable claims to promote their product.  With that in mind, how is one supposed to sift through all of that and select a good quality supplement?

(Disclaimer: Before I continue, let me say that there are honest supplement manufacturers that produce very high quality product, which are based on sound science.  I use some of these supplements myself, and I cycle on and off of them based on nutritional need.)

Supplements Defined

I think the best way to answer that question is first define what a supplement is.  According to the medical dictionary at Merriam-Webster Online, a supplement is “a product taken orally that contains one or more ingredients that are intended to supplement one’s diet and are not considered food.” That last phrase is key – there is absolutely no substitute for real food.  Unadulterated food contains living nutrients in the precise ratio that nature intended and our bodies recognize.  That being said, the basic premise of a supplement is to support an already existing healthy diet and physical fitness plan.  If you are following that simple rule, then you should be getting the vast majority of your vitamins, minerals and antioxidants from your meals.    Ah, only if things were that black and white.

A Health Dilemma

Even for the staunchest of health enthusiasts, life has an annoying knack for getting in the way sometimes. It can derail the most nutritious diet and put the brakes on the most disciplined fitness plan.  This is the sweet spot for nutritional supplements.  If your day has been hectic and you haven’t eaten enough veggies and fruits, there’s a multivitamin for you.  If inflammation is an issue, and quality fish is hard to find, there’s a fish oil for you.  If you’re working late and you don’t want to order pizza with your colleagues, there’s a protein-based meal replacement supplement for you.  Everyone will have their own unique needs, so find yours.  The point I’m trying to drive home is that supplements should be an option only when nutritious food isn’t.  A diet based on protein shakes and meal replacement bars isn’t sustainable, or very satisfying over the long term.

Due Diligence

Once you’ve identified your particular supplement needs, you’ll obviously want to select a good quality supplement.  Literally anyone with a pulse can manufacture supplements since it’s an unregulated industry (thank Utah Sen. Orrin Hatch for that).  Consequently, it will be incumbent upon you to do some research.  This will admittedly require some extra time on your part in the beginning.  The worst thing you can do is rely on the popular “before and after” or fitness model photos.  Numerous photographers have admitted to drastically altering pictures and many fitness models admit to taking other supplements such as steroids and human growth hormone (HGH).  Sounds a little misleading, huh?

But as I’ve said before, it’s only your health at stake.  If there were a new car, new shoes, or new house in which you were interested, you’d probably leave no stone unturned researching and looking for the best deal and highest quality.  Why should your health be any different?

A rule of thumb: always select whole food-based supplements over synthetic supplements.  You’ll know whole food-based products because you’ll see that designation on the label.  The thought behind supplements derived from whole food constituents is that they are created by extracting the required nutrients from real food along with other synergistic components that enhance the effectiveness.  Essentially, this process closely mimics how these nutrients exist in nature and will be better assimilated by your body, at a cellular level.  Synthetic supplements begin and end in the lab, so the components are largely something that your body can’t recognize and you basically end up with expensive urine.  It’s your money at the end of the day and budgets dictate purchases, but I’d recommend spending the extra couple of bucks on a whole food-based product.

Final Tips

• Always keep a preventive focus on wellness, especially supplements.  It’s much easier than trying to get well after disease.
• Clean, unadulterated food first.  Supplements second.
• Purchase whole food-based supplements…your body will recognize it more readily than cheaper, synthetic alternatives.
• Do your due diligence and get your supplements from reputable manufacturers.
• Based on the delinquencies in the SAD (Standard American Diet), a good starter mix of nutritional supplements are a multivitamin, fish oil and vitamin D3.
• Educate yourself on the Codex Alimentarius (world wide food code that aims to limit our access to unadulterated food, natural therapies and supplements).
• Then sign the petition and write your local politician.

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He did more than survive, though.  After 40 surgeries and several months in the hospital, he was finally released.  Despite a brief bout with depression, he persevered and trained to participate in a marathon, then the Lake Placid Ironman competition.  Like something from a movie, Long had run out of gas halfway through the last leg of the running portion of the triathlon.  But, he found an extra gear and finished the race with only 3 seconds to spare.  Although he was already an athlete prior to his accident, his story (like Ruth Frith) is one of inspiration, determination, and perseverance.  Based on the severity of his injuries, Matt Long had a 1% chance for survival.  For most of us, our biggest obstacle for exercising is merely finding the time.  That excuse just seem doesn’t cut it anymore, huh?

Source:

HBO Real Sports

Fanhouse

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