Does Exercise Really Keep Us Healthy?

Mr-Detox

The New York Times article referred to reads like any number of anti-vitamin or anti-herb articles appearing in the press regularly. It's easy enough to 'prove' many untrue hypotheses if you really want to.

The author quotes an 'exercise researcher' at a US university who says: "I used to be short and fat; then I ran lots of marathons - and I'm still short and fat". Ho hum; well duuhhhh! If you want to change that, eat less!

You have to look at the facts, make your judgements and follow your decisions. Then, keep your ears open, talk to people, read articles and adjust your own lifestyle as well as you can.

Common sense says that, as animals, we have to exercise. Sure: exercise alone is not going to make us slim - or get us to avoid diabetes. But it should, logically, be part of a healthy lifestyle.

Some ideas I follow are:
In exercise: do cardio exericise - continuous exercise with no rests - for half an hour daily. Walking at a moderate pace is good; swimming; cycling, rowing. Running and jogging are good for this - but damage the knees long term, so best minimized if you want full use of your knees later in life.

Racket games are good exercise and good fun; but some are not 'cardio' because of the resting in between points. Squash and singles tennis are generally thought to be 'cardio', whereas doubles tennis is thought not to be - because of extra resting in between points.

On the dietary front, high sugar levels are generally injurious to he body. Eg they are involved in metabolic sydrome - hence diabetes and obesity; also in glycation - which is the process responsible for wrinkling - not only the skin, but throughout the body. Glycation is the process which causes diabetics to have 'aging' ailments early - eg ailments of eyes, kidneys, heart.

So I cut down on sugary food - starches (bread, potatoes, pasta, rice) as well as foods with high natural sugar - cooked carrots, peas, sweet corn and cooked and juiced fruit. (Raw high sugar vegetables and raw fruit are absorbed more slowly, and so spike blood sugar less.)

If overwieght, it is an idea to watch calories closely; don't exercise to lose weight - but exercise to stay healthy generally. It is very hard to lose an ounce of weight through exercise. You lose weight much more easily through your dietary choices - ie eat less. Don't be fooled by the 'low fat' approach - that was an error perpetrated by the US authorities in the early 80's and copied by the UK and others. Low starch is the way - 'healthy Atkins' if you like. (ie Atkins without the saturated fat.)

Above all, I think we should be guided by our common sense, informed by studies which appear to us to be sensible.

One good source of information is the Life Extension website who accept both conventional and alternative approaches according to merits. (I have no connection.)

My final thought is: be cautious of being browbeaten by a person who believes they have science strongly on their side. You can get two people who think thus who have diametrically opposed views. I know because I had the experience of seeing 2 such people in the same room at a longevity conference I attended in Sunnyvale CA, this past November.

In health, I believe you have to make up your own mind by constantly studying the evidence, finding 'experts' who you resonate with, and staying flexible.

Hope my 'two pennyworth' helps.

Malc

Ted_Hutchinson

Mr-Detox wrote: »

On the dietary front, high sugar levels are generally injurious to he body. Eg they are involved in metabolic sydrome - hence diabetes and obesity; also in glycation - which is the process responsible for wrinkling - not only the skin, but throughout the body. Glycation is the process which causes diabetics to have 'aging' ailments early - eg ailments of eyes, kidneys, heart.

So I cut down on sugary food - starches (bread, potatoes, pasta, rice) as well as foods with high natural sugar - cooked carrots, peas, sweet corn and cooked and juiced fruit. (Raw high sugar vegetables and raw fruit are absorbed more slowly, and so spike blood sugar less.)

If overwieght, it is an idea to watch calories closely; don't exercise to lose weight - but exercise to stay healthy generally. It is very hard to lose an ounce of weight through exercise. You lose weight much more easily through your dietary choices - ie eat less. Don't be fooled by the 'low fat' approach - that was an error perpetrated by the US authorities in the early 80's and copied by the UK and others. Low starch is the way - 'healthy Atkins' if you like. (ie Atkins without the saturated fat.)

This is in line with what I have been suggesting. Though I think maybe Malc needs to read up a bit more on the benefits of saturated fats.
The scale of the problems arising from our poor dietary advice are shown in this leaflet
Diabetes in England
• The incidence of Type 1 diabetes is increasing in all age groups but the rise is particularly steep among children under five years old;
• The prevalence of Type 2 diabetes is increasing across all age groups and is now being diagnosed in children. It is likely that this is due to the increase in childhood obesity.
• Across England and Wales 77% of children and young people (aged 24 years or younger) have had their HbA1c measured in the past 15 months. However, only a minority of children and young people have a HbA1c measurement within recommended guidelines.
• Only 16.5% of children under 16 years old who have had their HbA1c measured had a value of of less than 7.5. More than a quarter (27.8%) had a HbA1c of more than 9.5. Among young people aged 16 to 24 years old 37.2% had a HbA1c measurement of 9.5 or more.

These are truly shocking numbers as should give everyone cause to reconsider whether refined carbohydrates should be regarded as food at all. Poison is probably nearer the mark.

In case anyone still hasn't quite grasped what is the best diet to avoid (or manage) Diabetes this Tale of 2 studies should provide sufficient evidence.

pillypilla

Ted, are you a Dr or a specialist in this field? Just wondering cos, as a follower of a generally low G.I diet (I still don't see what's wrong with wholegrain carbs in moderation) this is what I rely on for energy, especially as I work out a lot. I thought it was best to use slow-release carbs as fuel, especially pre and post workout. Feeling confused and pretty duped to be honest, from this apparent misinformation by "the powers that be". 40g of carbs a day seems awfully low.

Ted_Hutchinson

pillypilla wrote: »

Ted, are you a Dr or a specialist in this field?

Absolutely not. I have no qualifications or professional experience in health matters. That means I look at these issues as a total outsider.

What matters to me is the truth. What has been proved by scientific research and what does common sense tell us would have been the case over the thousands of years over which the human DNA evolved.

Now do you think before agriculture was invented humans ate refined carbohydrates or a large amounts sugar?

Do you think that before we invented woven cloth most primitive cultures would have lived more or less naked.

Is it likely therefore that our DNA evolved to deal best with low carbohydrate foods and have a higher vitamin D status than is currently the case.

Just wondering cos, as a follower of a generally low G.I diet (I still don't see what's wrong with wholegrain carbs in moderation) this is what I rely on for energy, especially as I work out a lot.

This blog discusses the problems with grains and how best to deal with them.

I thought it was best to use slow-release carbs as fuel, especially pre and post workout.

It certainly is better than refined carbs but The Paleo Diet for Althetes will help you improve your diet further.

Feeling confused and pretty duped to be honest, from this apparent misinformation by "the powers that be". 40g of carbs a day seems awfully low.

I think most people feel the same. This blog discusses the latest findings on cholesterol and points out the facts that are being withheld from us. [url=]Hyperlipid Cholesterol

There are some very good independent minded bloggers who understand what they are talking about have the science to back up what they are saying and are simply explaining healthy eating/living in a down to earth manner.

Dr Davis HeartScanblog is one of my favourites.
Peter who does Hyperlipid
Stephan who does Whole Health Source
Jenny Diabetes Update
Sandy from Junkfood science
I quite like Vreni Gurd as well Wellness tips

As you know I've been following Dr Dahlqvist's plan and it certainly seems to suit me.
I did put on a few lbs over xmas (booze) but that's now coming off quite easily. I've not counted carbs or calories at any point so I can't be certain but I think you only need to go just under the point at which you gain weight.

Mr-Detox

Ted_Hutchinson wrote: »

This is in line with what I have been suggesting. Though I think maybe Malc needs to read up a bit more on the benefits of saturated fats.

Patronising, eh?

I am aware there are two schools of thought re: saturated fats - just as there are those who say 'Cholesterol has no effect on Heart Disease' (eg Kendrick, The Great Cholesterol Con, 2008).

However, on saturated fat, I side with the 'longevity brigade'. From what I have seen and read, I like the integrity of and views of many of this group of people. From what I have read, they are distinctly against anything but modest amounts of saturated fat in the diet.

Examples of this view would be articles at the Life Extension Foundation site (https://www.lef.org), Philip Miller (Life Extension Revolution, 2005), Ray Kurzweil and Terry Grossman, (Fantastic Voyage, 2005); all of whom say that saturated fat is, overall, clearly bad for health if eaten in anything but small quantities. (The maximum recommendation is generally around the 10g a day mark.)

I respect the views of others in this matter too; but my current view is that 'low saturated fat' is probably the way to go.

I don't claim to be an expert - but don't assume I haven't read up on it!

Cheers

Malc

Ted_Hutchinson

Mr-Detox wrote: »

Patronising, eh?

How can one be patronising to someone who doesn't post in the same name twice. For God's sake if you don't know who you are why should anyone else take you seriously.

Now get yourself and your other self here to learn about Cholesterol and saturated fats

shokadelika

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Mr-Detox

shokadelika wrote: »

Why are you allowed to advertise your business in a post .Against forum rules!.

Thanks for heads up.

jinny

Ted_Hutchinson wrote: »

How can one be patronising to someone who doesn't post in the same name twice. For God's sake if you don't know who you are why should anyone else take you seriously.

Now get yourself and your other self here to learn about Cholesterol and saturated fats

http://wholehealthsource.blogspot.com/search/label/thyroid
Just read this and feel quite angry that I have been thinking that low fat spreads were doing me good. I have a underactive thyroid condition stabled with medication but 4 stone overweight and probably heading for a diabetic future. Where can I get reasonably priced lard or coconut oil from, I do like olive oil would that help?

Ephemera

Personally speaking, I lost nearly two and a half stones last year by simply reducing my calorie intake.

No special diets, just fruit and a cereal bar during the day, and a balanced meal in the evening, lean meat, veg, or a pasta dish. Nothing special. Just made sure I ate less calories than I used in a day.

For the last 11 weeks I have been in training, doing the 'Couch to 5k' challenge elsewhere on MSE. Although my weight has fluctuated in that time, I still feel far better now, in myself, than I did 11 weeks ago, far more toned, slimmer looking, more energy, brighter skin, and although I will agree to a point that exercise alone has not affected my weight I'm happy with that. If I wanted to increase my weight loss then I'd take in less calories...

A low calorie diet in association with moderate, regular exercise does work. Well, it does for me.