Do You Have Leaky Gut Syndrome?

Do You Have Leaky Gut Syndrome?
by Dr. Leo Galland

Because it is something of a mystery disease that can show itself as a bewildering array of other conditions, you could have Leaky Gut Syndrome and not even realize it.

The reason is that Leaky Gut Syndrome is one of the many concepts in medicine that cuts across the boundary lines of specific diseases.

It is a major example of an important medical phenomenon: distress in one organ causes disease in another.

Conditions that Can Signal Leaky Gut Syndrome

Do you have:

Arthritis,

Allergies,

Depression,

Eczema,

Hives,

Psoriasis,

Chronic fatigue syndrome or fibromyalgia?

Then you may also have Leaky Gut Syndrome, because it causes or contributes to these conditions.

That’s why getting a better understanding of Leaky Gut Syndrome may help you find a more effective solution to your condition.

I am telling you about Leaky Gut Syndrome because it is a vitally important, but often undiagnosed, condition that is key to recovering from many illnesses and regaining robust good health.

An Integrated Approach to Leaky Gut Syndrome

I’ve been evaluating patients for Leaky Gut Syndrome for over twenty years, and have been writing about my integrated approach to this condition. My article “Leaky Gut Syndromes: Breaking the Vicious Cycles” is available at the Foundation for Integrated Medicine website. 

Through my clinical experience and further research I came to understand how gastrointestinal health in general, and Leaky Gut Syndrome in particular, contributes to many seemingly unrelated conditions.

To share my knowledge and help my colleagues learn more about this important topic I wrote a chapter titled “Integrative Approach to the Gastrointestinal System” for the textbook Integrative Medicine: Principles for Practice in 2004 and authored the book-length monograph Gastrointestinal Dysregulation: Connections to Chronic Disease, in 2008.

I have found Leaky Gut Syndrome especially relevant for many people with chronic fatigue syndrome.

Scientific Research Connects Leaky Gut with Chronic Fatigue and Depression

Recent research from Belgium confirms my observations about Leaky Gut Syndrome and chronic fatigue syndrome and suggests a treatment plan that can alleviate chronic fatigue and also major depression.

The Belgian researchers found that people in their study with either chronic fatigue syndrome or major depressive disorder showed laboratory evidence of Leaky Gut Syndrome, when compared to a healthy control group.

More importantly, they demonstrated that treatment with diet and specific nutrients not only reversed laboratory signs of the Leaky Gut Syndrome, but also improved symptoms of fatigue, malaise and depression.

I’ll describe my approach to this condition, and what lessons we can take away from the research from Belgium.

But first, I want to give you some background on Leaky Gut Syndrome and explain why the concept is still so controversial.

What is Leaky Gut Syndrome?

Because it connects apparently unrelated disorders, Leaky Gut Syndrome is one of the most misunderstood concepts in medicine today.

To begin with, Leaky Gut is not a single disease or syndrome; it’s a pathological condition that occurs as part of many different diseases and syndromes. The term refers to an abnormal increase in the permeability of the small intestine. Increased intestinal permeability is a component of many different disorders.

Leaky Gut Syndrome is associated with:

Inflammatory and infectious bowel diseases 

Several types of arthritis 

Acne 

Psoriasis

AIDS

Chronic liver disease

Pancreatic disease

as well as numerous conditions triggered by food allergy, including eczema, hives, and irritable bowel syndrome 

Why is increased small intestinal permeability such a problem?

The small intestine is the largest organ in your body and two-thirds of your immune system lies within its walls. The small intestine continuously activates itself by sampling the molecules that pass through the intestinal lining.

Leaky Gut Syndrome is increased permeability of this lining, and it alters the molecules which prime your immune system for action by allowing molecules that don’t ordinarily pass through the gut lining to get access to your immune system.

Sometimes, Leaky Gut Syndrome plays a primary role in the evolution of an illness.

Crohn’s disease is a serious chronic intestinal disorder that effects almost a million people in the United States. People who develop Crohn’s disease may have a genetically induced increase in intestinal permeability that creates the inflammation in the bowel. This predisposing leakiness can be found in close relatives of patients with Crohn’s diseases, suggesting that it precedes the development of inflammation.

Leaky Gut Syndrome can occur as a result of another disease.

Celiac disease is an inherited intolerance to gluten, a group of proteins found in wheat, barley and rye. Celiac disease affects about one person in a hundred in North America and often goes undiagnosed, even when people have severe symptoms. The inflammation caused by active celiac disease causes the leaky gut, which in turn causes some of the complications associated with celiac disease.

Leaky Gut Syndrome can also be caused by the treatment for another disease.

In rheumatoid arthritis, for example, the drugs used to relieve pain and inflammation can damage the intestinal lining, leading to Leaky Gut Syndrome within two weeks. Leaky Gut Syndrome, in turn, is associated with aggravation of arthritis.

For most conditions, the precise role of Leaky Gut Syndrome remains unclear, but it seems to be part of a vicious cycle that makes the condition get worse over time. Allergic reactions to food, for example, cause a transient increase in intestinal permeability. If this happens frequently, it may increase the number or severity of food allergies.

In chronic fatigue syndrome and major depressive disorder, Leaky Gut Syndrome activates the intestinal immune system to produce chemicals called cytokines that spread inflammation through your body.

Inflammation is an important trigger for symptoms like fatigue, malaise, pain, and depression.

When should you suspect Leaky Gut Syndrome?

If you have:

pain in multiple joints

a chronic skin condition

chronic diarrhea or abdominal pain,

chronic fatigue,

chronic depression,

malaise,

a feeling of being infected but your doctor can’t find the infection…

or if you use aspirin or anti-inflammatory drugs on a regular basis, or if you’re a heavy drinker of alcohol.

Recent research in animals has indicated that Leaky Gut Syndrome may also be associated with difficulty losing or gaining weight, but its association with obesity is still under investigation.

How can the possibility of Leaky Gut Syndrome be evaluated?

There are only a few laboratories that test for Leaky Gut Syndrome and all require a doctor’s order. Talk to your doctor about what test might be appropriate. High levels of antibodies to common food proteins or to normal intestinal bacteria may indicate increased intestinal permeability. Many research studies have used a challenge test involving a special solution consisting of two sugars, and seeing how much of each appears in urine. A blood test for celiac disease is essential.

Five Steps to Help Heal Leaky Gut Syndrome

Get rid of anything that might be causing or contributing to increased intestinal permeability:

1) Stop drinking alcohol for at least a month.

2) Stop using aspirin, ibuprofen, naproxen and other non-steroidal anti-inflammatory drugs (NSAIDS).

3) Have a stool test for intestinal parasites. There is extensive medical literature on intestinal parasites causing symptoms like fatigue, joint pain and skin disorders, without causing diarrhea. I discuss these in a chapter I wrote titled, “Intestinal Protozoan Infestation and Systemic Illness”, for the Textbook of Natural Medicine, 3rd Edition, in 2005.

4) Adopt an anti-inflammatory dietary pattern. I explain the benefits of eating to reduce inflammation, and provide a plan to achieve that, in my book, The Fat Resistance Diet. The principles are simple to understand: avoid foods with added sugar and refined starches, made from white flour. Decrease consumption of saturated fat and most vegetable oils, using extra virgin olive oil instead. Eat at least 9 servings of fruits and vegetables a day and at least 4 servings of fish per week.

5) There are dietary supplements that help the small intestine heal and restore its functional integrity. The most important of these are the amino acid L-glutamine and the amino sugar N-acetyl- glucosamine, which are readily available in health food stores.

These are but a few introductory steps toward an integrated approach to this condition. There is a vast amount of scientific literature on Leaky Gut Syndrome, a sample of which appear in the references below from journals such as The Lancet, The British Medical Journal and The Annals of Internal Medicine.

References:

1) Townsend Letter for Doctors, August/September 1995, p. 63. “Leaky Gut Syndromes: Breaking the Vicious Cycles.” Galland L. Online version available at http://www.mdheal.org/leakygut.htm
2) J Affect Disord. 2007 Apr;99(1-3):237-40.”Increased serum IgA and IgM against LPS of enterobacteria in chronic fatigue syndrome (CFS): indication for the involvement of gram-negative enterobacteria in the etiology of CFS and for the presence of an increased gut-intestinal permeability.” Maes M, Mihaylova I, Leunis JC.

Why Medication Can Be Dangerous to Your Health

Why Medication Can Be Dangerous to Your Health

by Dr. Leo Galland

Did you know that the majority of FDA approved drugs have serious potential side effects that were not detected before marketing approval? (1)

That about three quarters of a million people a year are rushed to emergency rooms in the U.S. because of adverse drug reactions, according to the CDC? (2)

That the number of medication-related deaths in the U.S. is estimated at over 200,000 a year, making medications the third or fourth leading cause of death in this country? (3)

That even common pain relievers called NSAIDs, examples of which include Advil, Motrin, Aleve and aspirin, account for an estimated 7,600 deaths and 76,000 hospitalizations in the U.S. every year? (4)

It sounds like the cure could be worse than the disease in far too many cases.

Thankfully, there is an option, an innovative approach to healing that seeks to restore balance and healthy function, instead of simply treating symptoms with drugs and suffering the side effects. I call it integrated medicine, and it is a powerful and effective way to address chronic illness…more on that in a moment.

But first, let me explain in brief why the everyday medications Americans rely upon are so dangerous.

The reason is simple and based upon the basic nature of modern drug therapy.

Most drugs used today are intended to act like biochemical strait jackets. They suppress cellular functions that appear to be overactive.

You can see this by looking at the names given to categories or classes of drugs. Almost all include “blocker,” “inhibitor” “anti-“ in the description: beta-blockers, calcium blockers, ACE inhibitors, proton pump inhibitors, anti-histamines, and anti-inflammatories. These drugs are developed to treat disease by interfering with the biochemical processes involved in illness.

But they also interfere with the natural and healthy functions of the body.

It’s like throwing a wrench into a sophisticated machine in an effort to fix it.

Furthermore, the biochemical processes they inhibit are rarely the cause of the illness. They are just part of the many changes in the body that accompany disease. Outside the setting of disease these biochemical processes all play important roles in normal cellular function.

It’s no wonder that many of these drugs have side effects that are a direct extension of their therapeutic ac­tions. (5) They are not restoring normal cellular function; they are merely inhibiting cellular hyperac­tivity.

NSAIDs (nonsteroidal anti-inflammatory drugs) are an excellent example and include common over the counter drugs such as aspirin (Bayer, Bufferin and Excedrin), ibuprofen (Advil, Motrin and Nuprin), and naproxen (Aleve). They relieve pain and inflammation by blocking an enzyme called cyclo-oxygenase (COX).

Although COX activity contrib­utes to pain and inflamma­tion, this enzyme also performs important functions such as:

Protecting the stomach from the corrosive effects of its own acid,

Regulating circulation of blood to the kidneys,

Modulating the activity of the immune system.

NSAID use can have severe side effects, which are a direct result of COX inhibition.

The documented side effects of chronic NSAID use include:

Stomach ul­cers

Intestinal bleed­ing

Kidney fail­­­­­­­ure

High blood pressure

Aggravation of immune system disorders like asthma, Psoria­sis and Colitis. 

When you took an NSAID, let’s say for a headache, were you aware that you could just be trading one problem for another?

The search for a safer type of NSAID led to the development of drugs called selective COX inhibitors. As their name suggests, they’re selective in their effect, designed to inhibit only the so-called “bad” COX enzyme, without inhibiting the so-called “good” COX enzyme.

This approach created one of the most highly anticipated drug releases in the history of medicine: Vioxx.

Vioxx was a disaster; it increased the death rate from heart attacks and strokes and was withdrawn from the market.

What the scientists behind Vioxx failed to recognize is that all forms of the COX enzyme are important for health. (13)

So instead of giving us a safer drug therapy, it was like tossing a different type of wrench into the machine.

The idea that there are “bad” enzymes and “good” enzymes or “bad” hormones and “good” hormones is a total misrepresentation of how the body works. But the pharmacology underlying conventional medical treatments is based upon that misrepresentation.

Fortunately there is another way of looking at health and healthcare that addresses the underlying causes of illness: integrated medicine.

The great value of integrated medicine is that it provides alternative strategies for healing, based upon enhancing normal physiological balance instead of merely attempting to suppress the hyperactive biochemistry involved in disease.

One of the powerful strategies of integrated medicine is the therapeutic use of nutrition. Nutritional therapy, when properly used, can achieve results that drugs cannot, because nutrients are essential components of the cellular information network. An excellent example is omega-3 fatty acids.

Thirty years ago I pioneered the therapeutic uses of omega-3 fatty acids in my research, scholarly writing and teaching of medical faculty. Seeking to educate the wider public about the importance of omega-3’s and other dietary fats I made them a cornerstone of my books Superimmunity for Kids and Power Healing.

Omega-3 fatty acids are found in fish, flax seed, walnuts, sea vegetables and leafy greens. The most potent omega-3’s, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are used by the cells of your body to make powerful chemicals that help to maintain normal cell function under conditions of stress. (14) The so-called “bad” COX, in fact, converts DHA to substances called resolvins and neuroprotectins, which play a vital role in controlling inflammation (15) and helping brain cells survive injury. (16) This is one reason the inhibition of any of the COX enzymes can be bad for your health.

Knowledge of the benefits of omega-3 fats provides an alternative strategy for controlling inflammation that is both natural and potent. The basic idea is to increase your body’s levels of DHA, the omega-3 fatty acid your body uses to make these beneficial chemicals.

Remarkable results in reducing inflammation can be accomplished by dietary changes and nutritional supplementation. Increase consumption of foods that contain omega-3 fats (mentioned above) and decrease consumption of foods that interfere with the anti-inflammatory effects of omega-3 fats, such meat, and oils, spreads and dressings made from corn, sunflower, soybean, safflower or cottonseed oil, substituting olive oil and flax oil instead. This simple approach had allowed people in research studies with severe rheumatoid arthritis to decrease their use of anti-inflammatory drugs. (17,18)

Putting these principles together, I created an anti-inflammatory dietary program called The Fat Resistance Diet. For free recipes and a one-day meal plan visit www.fatresistancediet.com

A vast amount of scientific research has been published in prestigious medical journals on the therapeutic use of nutrition. Now it is time to put all of that essential knowledge to work.

Making nutrition a cornerstone of everyone’s healthcare has been my longstanding goal and is the first step in real healthcare reform. Moving from a system based on treating symptoms to a system for achieving optimal health will enable healthcare to achieve its true potential.

References:


1) Manag Care Interface. 2005 Oct;18(10):49-52 “Preventing adverse drug reactions in the general population” Pezalla E.


2) JAMA. 2006 Oct 18;296(15):1858-66. “National surveillance of emergency department visits for outpatient adverse drug events.” Budnitz DS, Pollock DA, Weidenbach KN, Mendelsohn AB, Schroeder TJ, Annest JL


3) Pezzalla E., Manag Care Interface. 2005 Oct;18(10):49-52


4) Annals of Internal Medicine, 1997, 127:429-438. “Unnecessary Prescribing of NSAIDs and the Management of NSAID-Related Gastropathy in Medical Practice.” R Tamblyn, L Berkson, WD Jauphinee, D Gayton, R Grad, A Huang, L Isaac, P McLeod, L Snell


5) JAMA 1991; volume 266: pp 2847-2851 “Computerized surveillance of adverse drug events in hospitalized patients.” Lassen DC, Pestotnick SL, Evans RS, Burke JP.


6) Annals of Internal Medicine. 1988; pp 359-363.. “Nonsteroidal anti-inflammato­ry drug use and death from peptic ulcer in elderly persons.” Griffin MR, Ray WA, Schaffner W


7) Gastroenterology. 1987; 93: 480-489. “NSAID induced intestinal inflammation in humans.” Bjarnasson I, Zanelli G, Smith T, et al.


Archives of Internal Medicine. 1992; 986-990. “Acute renal failure and glomerulopathy caused by nonsteroidal anti-inflammatory drugs.” Shankel SW, Johnson DC, Clark PS, Shankel TL, O’Neill WM.


9) Archives of Internal Medicine. 1993; 153: 477-484. “A meta-analysis of the effects of non-steroidal anti-inflammatory drugs on blood pressure.” Pope JE, Anderson JJ, Felson DT


10) Clin Chest Med. 1990; 11:163-175. “Drug-induced bronchospasm.” Meeker DP, Wiedemann HP.


11) J Dermatol. 1981; 8: 323-337. “Exacerbation of psoriasis induced by indomethacin.” Katayama H, Kawada A.


12) Annals of Internal Medicine. 1987; 107: 513-516. “Nonsteroidal anti-inflammatory drugs activate quiescent inflammatory bowel disease.” Kaufmann HJ, Taubin HL.


13) Cardiovascular & Haematological Disorders-Drug Targets, 2006, 6, 83-98. “Cyclooxygenase-2 Inhibitors: A Painful Lesson.” S Sanghi, EJ MacLaughlin, CW Jewell, S Chaffer, PJ Naus, LE Watson, DE Dosta.


14) Curr Mol Med. 2009;9:565-79. “Role of lipoxins and resolvins as anti-inflammatory and proresolving mediators in colon cancer.” Janakiram NB, Rao CV.


15) Proc Nutr Soc. 2010, 28:1-8 “Fish oil and rheumatoid arthritis: past, present and future.” James M, Proudman S, Cleland L.


16) J Lipid Res. 2009: 50 Suppl:S400-405. “Neuroprotectin D1-mediated anti-inflammatory and survival signaling in stroke, retinal degenerations, and Alzheimer’s disease. Bazan NG.


17) Drugs 2003; 63: 845-53. “The role of fish oils in the treatment of rheumatoid arthritis.” Cleland et al.


18) Rheumatol Int. 2003; 23: 27-36. “Anti-inflammatory effects of a low arachidonic acid diet and fish oil in patients with rheumatoid arthritis.” Adam et al,

Aspirin and Vitamin C

Aspirin and Vitamin C
by Dr. Leo Galland

Aspirin (acetylsalicylic acid) has been around for over a hundred years and can be a useful drug for treating pain. Millions of people take low dose aspirin every day in an effort to prevent heart attacks or strokes. But aspirin can erode the lining of the stomach or intestines, causing internal bleeding, even at low doses.

Research on Aspirin and Vitamin C

Research studies done in Germany demonstrate that aspirin interferes with absorption of vitamin C and regular use of aspirin can deplete the gastrointestinal lining of vitamin C.

German researchers have shown that taking vitamin C along with aspirin can decrease the amount of stomach damage that aspirin produces in healthy humans and in patients with inflammation of the stomach caused by infection with Helicobacter pylori, a bacterium that causes ulcers.

No dietary supplement is guaranteed to prevent aspirin-induced gastrointestinal damage.

If you are taking aspirin, ask your doctor whether vitamin C might be good to take along with it.

REFERENCES AND ABSTRACTS

Eur J Pharmacol. 2004 Dec 15;506(2):169-77.Effect of vitamin C-releasing acetylsalicylic acid on gastric mucosal damage before and after Helicobacter pylori eradication therapy. Konturek PC, Kania J, Gessner U, Konturek SJ, Hahn EG, Konturek JW. First Department of Medicine, University Erlangen-Nuremberg, Germany.

Natural Anti- Inflammatory Foods and Supplements That Help Arthritis

Natural Anti- Inflammatory Foods and Supplements That Help Arthritis
by Dr. Leo Galland

Here’s a look at some alternative natural remedies for inflammatory arthritis. There are natural anti-inflammatory foods that can help with arthritis, as well as supplements.

Arthritis—inflammation of the joints—is the most common cause of disability in the U.S., affecting 43 million people and limiting physical activity in almost 19 million every year. (1).

Arthritis medications are among the most highly prescribed drugs in the world. The most commonly used over the counter drugs for arthritis, called NSAIDs, examples of which include Advil, Motrin, Aleve and aspirin, also have serious side effects. For more on this, see my article Why Medication Can Be Dangerous to Your Health "According to the CDC, NSAID’s account for an estimated 7,600 deaths and 76,000 hospitalizations in the U.S. every year. (2)

Foods that help arthritis and supplements are under-utilized weapons in the battle against this painful inflammatory condition.

First, there are anti-inflammatory supplements like fish oil and borage oil that have been shown to allow reduction of NSAID use in patients with rheumatoid arthritis, one of the most crippling types of arthritis. Fish oil works even better in combination with extra-virgin olive oil to reduce inflammation, as I explain below.

Second, there are supplements like colostrum and glutamine (an amino acid) that have been shown in research studies to help decrease the risk of stomach damage in people taking NSAIDs. Detailed research on how these supplements may help protect against NSAID side effects can be found at Pill Advised, a free web application that I’ve created to bring important research findings to a wider audience.

Nutrition is another vital tool in fighting inflammatory arthritis. Unfortunately, there are a lot of myths about what to eat, and what to not eat, to help arthritis. I’ll try to dispel some of these and present the science.

On November 5, 2010 I presented a review of the scientific data on the relationship between diet and inflammation at Morristown Memorial Hospital’s Fourth Annual Symposium on Nutrition and Supplements in Clinical Practice.

Because I’ve found these natural anti-inflammatory principles extremely beneficial for my patients with arthritis, I’m providing a summary here.

Natural Anti-Inflammatory Foods That Help Arthritis

1. Eat at least 8 servings of fruits and vegetables every day.

Choose those with bright or deep colors like cherries and berries and sweet potatoes that contain natural anti-inflammatory nutrition. Don’t believe the old saw that citrus fruits and “nightshade” vegetables like tomatoes and peppers cause arthritis. Oranges and tomatoes have been shown to have significant anti-inflammatory effects in some people. NOTE: Food allergies can trigger arthritis for some people, and if there is a food that makes your joints hurt or swell, you should avoid it, no matter how healthy it would be for someone who’s not sensitive to it. Most of the patients I’ve seen do better eating lots of vegetables and fruits. Tomatoes, incidentally, seem to have more of anti-inflammatory effect when they’re cooked or juiced, but most other vegetables and fruits are better if they’re fresh.

2. Choose your oils wisely.

Extra-virgin olive oil has natural anti-inflammatory benefits, whether raw or cooked. Recent research has identified the antioxidant called oleocanthal, which is only found in extra-virgin olive oil. Oleocanthal is a natural anti-inflammatory with potency strikingly similar to that of the drug ibuprofen in inhibiting an enzyme that causes pain and inflammation. Studies have shown that people with inflammatory arthritis experience a decrease in pain and stiffness of their joints when treated with fish oil. Even better pain management results have been observed when, in addition to fish oil, extra-virgin olive oil is part of the natural anti-inflammatory diet.

Flaxseed oil and flaxseed meal (ground flaxseed), also have significant anti-inflammatory effects, but should not be cooked, because cooking destroys some of the beneficial omega-3 fats. Other vegetable oils, like corn, safflower or sunflower oils, can increase inflammation and counteract the benefits of anti-inflammatory nutrients in your diet.

3. Eat fish 3 times a week.

Especially wild salmon, if it’s available and affordable, but don’t fry your fish; frying interferes with the benefits. Supplement your diet with the natural anti-inflammatory, fish oil. The amount of fish oil you need is not fixed; it varies from about a teaspoon (4000 milligrams) to a tablespoon (12,000 milligrams) each day, depending upon what else is in your diet. The more meat, poultry, egg yolk or dairy fat you eat, the greater your need for fish oil, because these foods contain arachidonic acid, a pro-inflammatory omega 6 fatty acid. The more you use vegetable oils other than extra virgin olive oil, the more fish oil you need.

4. Avoid sugar and foods with added sugar and refined carbohydrates

Reduce inflammation by cutting out white flour products, white rice and white potatoes. Several studies have shown that consuming foods of this type aggravates inflammation. Instead eat high fiber foods like whole grains and legumes. Studies have shown that high fiber diets are anti-inflammatory. Don’t worry about carrots. All the publicity given to the Glycemic Index of foods (the tendency for a food to raise blood sugar) has given carrots a bad rep. The carotenoids in carrots, anti-oxidants that create the orange color, and the fiber, make carrots an anti-inflammatory food. Carrots, like tomatoes, are also more nutritious cooked than raw.

5. Drink tea, black or green.

The notion that green tea is healthier than black tea has not been borne out by clinical trials in humans. Green tea may have anti-cancer effects, but black tea has a better track record in fighting inflammation. You need at least 3 cups a day, unless you’re a smoker, in which case no amount of tea will work for you.

6. Use anti-inflammatory spices in preparing your food.

Ginger and turmeric have excellent anti-inflammatory effects, although human clinical trials with these spices are much more limited than for the other principles listed.

References:

The information here is based upon principles in my upcoming article being published in print in the scientific journal, Nutrition in Clinical Practice, (http://ncp.sagepub.com/ ) December issue, where a list of scientific references supporting the principles listed above can be found.

1) US Centers for Disease Control and Prevention (http://www.cdc.gov/chronicdisease/resources/publications/aag/arthritis.htm)

2) Robyn Tamblyn, PhD; Laeora Berkson, MD, MHPE, FRCPC; W. Dale Jauphinee, MD, FRCPC; David Gayton, MD, PhD, FRCPC; Roland Grad, MD, MSc; Allen Huang, MD, FRCPC; Lisa Isaac, PhD; Peter McLeod, MD, FRCPC; and Linda Snell, MD, MHPE, FRCPC, "Unnecessary Prescribing of NSAIDs and the Management of NSAID-Related Gastropathy in Medical Practice," Annals of Internal Medicine (Washington, DC: American College of Physicians, 1997), September 15, 1997, 127:429-438.

Why antioxidants are good for us

We all know that oxygen is essential for our bodies to function. But scientific studies have shown that oxygen can produce toxic substances as well. Some examples of these toxins are peroxide, superoxide, hydroxyl radicals, and something called “excited stage oxygen.”

When these substances combine with other molecules in the body, “free-radicals” are formed. These are high-energy chemical substances that can damage our healthy cells and cause diseases like inflammation and infections, degenerative arthritis, diabetes, cancer and cardiovascular disease. This free-radical damage is also known as oxidization.

Antioxidants work by preventing excessive oxidization and repairing the damage to the cells. Normally, our bodies can supply its own antioxidants. But when there is rapid production of free-radicals (from exercise, smoking, exposure to radiation or other metabolic processes like the breaking down of food), our bodies will need an additional supply of antioxidants from external sources.

Here’s an experiment you can do right in your kitchen. Cut an apple until it begins to turn brown. This discoloration is due to oxygen reacting with the apple, creating free-radicals. This is oxidization at work. Then, dip the apple in some lemon juice or orange juice, which contains vitamin C (an antioxidant), and watch the discoloration slow down. The vitamin C in the juice decreases the rate of free-radical activity taking place in the apple.

A recent study conducted by researchers from London found that 5 servings of fruits and vegetables daily can reduce the risk of stroke by 25 percent. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

Boost your body’s antioxidant level by consuming these foods:

Examples of Antioxidants	Food Sources
Carotenoids	broccoli, spinach, squash, melon, sweet potato, carrots
Vitamin C	citrus fruits, green peppers, broccoli, green leafy vegetables, strawberries, tomatoes
Vitamin E	nuts and seeds, whole grains, green leafy vegetables, vegetable oil and liver oil
Vitamin A	carrots, broccoli, tomatoes, peaches, sweet potato, melon, squash, cabbage, pechay, watermelon
Selenium	fish and shellfish, red meat, grains, eggs, chicken, garlic
Lycopene	tomatoes, watermelon, guava
Lutein	corn, mango, broccoli, kiwi, spinach, melon, cabbage, egg yolks, peas
Lignan	oatmeal, sesame seeds, cashew, broccoli
Flavonoids/Polyphenols	coffee, tea, soy, red wine, purple grapes, onions, apples

Coffee, in particular, is an important and common source of antioxidants in many people’s diet throughout the world. Unlike food types that we can sometimes tire of, coffee remains a constant in our daily routine, ensuring that we receive antioxidants on a daily basis. So go ahead and enjoy a cup of antioxidants with NESCAFÉ and make it part of your daily habit!

Sources:
www.nlm.nih.gov/medlineplus/antioxidants.htmlhttp://www.healthcastle.com/antioxidant.shtml
www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_9660_ENU_HTML.htm
www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4634_ENU_HTML.htm
www.nestle.com.ph/nescafe/positivecoffeenews/topics_wellness_howantioxidants.htm

Thyroid disorders - Yahoo! Philippines News

MANILA, Philippines - A slowing down of the physical or mental functions is usually accepted as the normal course of old age, rather than being diagnosed as an illness or condition that may be treated with proper nutrition, hormones, exercise, or a change of lifestyle. Perhaps one of the under-diagnosed health problems in old age is hypothyroidism, an insufficient production or absorption of the thyroid hormone that won't allow our metabolism to function at its peak efficiency.

What is the thyroid?

The thyroid is a small, butterfly-shaped gland located in the neck, over the trachea, or windpipe, just below the larynx. The thyroid has tremendous responsibilities, as it is the gland that affects virtually all metabolic processes and is vital for the normal function of every cell in the body. It does this by releasing certain hormones known as thyroxine (T4) and triiodothyronine (T3), which in turn regulate the body's metabolism, temperature, and heart rate. Should it produce too little or too much, all kinds of bad things begin to happen.

How do you make thyroid hormone?

In order to be sure you're getting all the thyroid hormone your body needs, it's helpful to understand how your body makes it. The whole process begins with the hypothalamus, the body's "thermostat," which regulates many hormonal activities. When the hypothalamus determines that the blood levels of thyroid hormone (TH) have fallen too low, it sets a chain of activity in motion by discharging thyroid releasing hormone (TRH). TRH signals the pituitary to release a second hormone, thyroid stimulating hormone (TSH). Finally, TSH tells the thyroid gland to get to work, and the thyroid gland produces thyroid hormone. When the thyroid hormone have risen high enough for the body to function properly, the pituitary responds by ceasing to release TSH and the process stops, until the hypothalamus determines that it's time to start again.

Hypothyroidism

Hypothyroidism is not diagnosed often enough. There are many people who are tired, restless, chronically constipated, overweight, and with falling hair, women whose menstrual flow is too heavy, with dry skin. Identifying hypothyroidism requires a high index of suspicion by you and your physician, followed by blood tests that measure how much thyroid stimulating hormone (TSH) is being produced by the brain and how much thyroid hormone is actually circulating in your body.

There are two ways that the body can come to suffer from insufficient thyroid hormone. One is the thyroid itself has difficulty producing it. Lack of iodine, a tumor, or some other thyroid problem may result in a gland that doesn't properly carry out the orders given by the hypothalamus and the pituitary gland. This is known as primary hypothyroidism. The other way that the thyroid hormone levels can fall is when the hypothalamus and/or the pituitary aren't functioning properly. This is known as secondary hypothyroidism.

The thyroid itself needs iodine to function. Lack of iodine will cause the thyroid to swell, a condition known as goiter, a visibly enlarged thyroid gland on the front and side of the neck. You need a very tiny amount of iodine, however - a daily dose of 100 micrograms (mcgs) for women and 120 mcgs for men. Most people get that in iodized salt or seafoods.

Hypothyroidism, sometimes called myxedema, is caused by underactivity of the thyroid gland. It can be due to one of several causes, or it can occur for no apparent reason. One occasional cause is treatment for hyperthyroidism, which carries a significant risk that the overactive gland may later become underactive.

Less often is a condition called "Hashimoto-thyroiditis" - a defect in the immune system that leads not only to hypothyroidism but also to enlargement of the thyroid and the formation of goiter. The other reason people develop hypothyroidism is as a result of surgery with radioactive iodine for the treatment of Graves disease, which is also an autoimmune disorder.

What are the symptoms?

The symptoms of hypothyroidism develop slowly, taking months or even years. Underactivity of the thyroid gland slows down the chemical reactions in the body, causing the following:

* Weight gain - most patient gain from five to ten kilograms, although your appetite is normal or less than normal.

* Sensitivity to cold - you'll feel the cold very badly. You may suffer from muscle stiffness and spasm.

* Mental problems - feel tired or sleepy, and slow down intellectually. Your reactions get slower. Some older people experience depression and paranoia.

* Slurred speech - voice becomes slow and husky.

* Heart problems - pulse rate is slow, some people develop high blood pressure, and chest pain could be the first symptom of hypothyroidism.

* Constipation - as a result of the general slowing down of the body's processes.

* Heavy periods - menstrual periods become heavier (hemorrhagic).

* Skin and hair problems - skin is likely to be rough and dry and to flake readily. It tends to be pale and your eyelids, hands and feet swell. Hair becomes dry and brittle and the outer part of the eyebrows may be missing.

* Loses of interest in sex.

* Nervous system disorders - you may become a little deaf and have trouble with your balance.

* Emotional instability - mood swings, easily upset, irritable, easily angered, nervous and anxious.

What should be done?

Many people feel tired and generally down at some time or other. However, most of them do not have hypothyroidism.

Depression mimics many of the symptoms of hypothyroidism. Your physician will probably ask for some blood analysis to determine the level of thyroid stimulating hormone (TSH), T3 and T4. If your physician suspects that you have an underactive thyroid gland, tests reveal low levels of the hormone T3 and T4 and high levels of TSH in your blood.

What is the treatment?

Whatever the cause, the treatment of hypothyroidism is straightforward. You will take medication containing artificially made thyroid hormones every day for the rest of your life. After a few days of treatment, you will feel much better, and after a few months you should return to normal health. Treatment is with thyroxine, which is available as 50 and 100 microgram tablets. Normally, thyroxine treatment begins slowly and you'll be prescribed a daily dose of 50 micrograms for three to four weeks, increasing to 100 micrograms daily. You'll then have another blood test some three months after starting treatment to assess whether any further minor adjustment of dose is necessary.

Hyperthyroidism

An overactive thyroid, hyperthyroidism or thyrotoxicosis, results from the overproduction of the thyroid hormones, T4 and T3, by the thyroid gland. In 75% of patients, this is the result of the presence of an antibody in the blood that stimulates the thyroid not only to secrete excessive amounts of thyroid hormones, but also to increase the size of the thyroid gland. This type of hyperthyroidism is called Graves disease. The cause of the antibody production is not known but it runs in the families; hence genes must play a role. There are some environmental factors that trigger the start of the disease in genetically susceptible individuals.

What are the symptoms?

An overactive thyroid gland causes the chemical reactions in the body to speed up, producing mental as well as physical symptoms.

* Weight loss - result because of the "burning off" of calories caused by the high levels of thyroid hormones in the blood.

* Heat intolerance and sweating - as the metabolism increases the body produces excessive heat, which it then gets rid of by sweating.

* Palpitations - aware of your heart beating faster than normal. In severe cases, particularly in more elderly people, there may be an irregular heartbeat, known as atrial fibrillation, and even heart failure.

* Irritability - you may find yourself increasingly unable to cope with stresses, sometimes bursting into tears with no apparent reason at all.

* Breathlessness - you get easily exhausted after climbing two or three flights of stairs.

* Tremors - handwriting may deteriorate, difficulty inserting a key into the lock.

* Changes in bowel movement - increase in frequency, softer than normal stool two to three times daily. Diarrhea can occasionally be a problem.

* Muscle weakness - thigh muscle becomes weak.

* Irregular periods - menstrual period becomes irregular, light or even absent. Women may find it difficult to conceive until the hyperthyroidism has been properly and adequately treated.

* Eye problems - excessive watering made worse by wind and bright light, pain and grittiness as if there is sand in the eyes, double vision and blurring of vision. Many sufferers develop exophthalmos (protruding eyes).

* Skin, hair, and nail problems - itchiness of the whole body, hair will probably become thinner and finer, nails will be brittle and become unsightly.

What should be done?

Similarly to the diagnosis of hypothyroidism, blood test is done and high levels of T3 and T4 and low levels of TSH can confirm overactive thyroid gland. Your physician may also request for thyroid scan to determine and obtain more information about the cause of the hyperthyroidism as this may affect the type of treatment that you will need.

What is the treatment?

Hyperthyroidism can be treated in one of three ways. The first possible treatment is to prescribe medication that contains antithyroid drugs. In most people the disorder is brought under control in about 8 weeks by this method, although you will have to continue to take medication for a prolonged period, sometimes for at least a year.

The second treatment is surgery. Surgery cures the disorder in about 90% of these cases. In a few cases, however, either the disease recurs or the thyroid becomes underactive as a result of surgery leading to hypothyroidism.

The third form of treatment consists of taking a dose of radioactive iodine in a form of a clear, slightly salty drink. Iodine is essential component of the thyroid hormone. There it acts on the glandular tissue to control the cellular overactivity slowly without exposing the rest of the body. If too much radiation is administered, the thyroid gland may become underactive, and you may have to take medication to compensate.

Each form of treatment has its advantages and disadvantages, and your physician will help you determine which is most appropriate for you.

Heart disease

Heart disease, any of several abnormalities of the heart and its function in maintaining blood circulation. Among the most common causes of heart disease are degenerative changes in the coronary blood vessels, infectious diseases, and congenital heart disease. Congenital defects result from abnormal development of the fetal heart, commonly in the valves or septa. Such defects can be precipitated by environmental conditions in the uterus, such as the presence of the rubella virus, or they can be inherited. Infectious diseases acquired after birth, such as rheumatic fever, syphilis, and endocarditis, can also damage the valves of the heart. In addition, the heart muscle itself can be affected: hypertensive heart disease (see hypertension) can cause it to enlarge, and it can become inflamed by rheumatic fever. Arteriosclerotic depositions in the coronary arteries result in the narrowing of these vessels, causing insufficient blood flow and oxygen to the heart muscle, a condition known as coronary artery disease. The characteristic radiating chest pain, angina pectoris, is the most prominent symptom of this condition. Coronary arteries already narrowed by arteriosclerosis are made susceptible to blockage by a clot (coronary thrombosis), causing the death of the heart muscle supplied by the affected artery, a life-threatening event called a myocardial infarction, or heart attack. Hypertensive, coronary, congenital, and other forms of cardiovascular disease, either singly or in combination, can lead to a state in which the heart is unable to expel sufficient blood for the metabolic demands of the body, ultimately resulting in congestive heart failure. Disturbances in the normal heartbeat, called arrhythmias, can occur by themselves or in conjunction with other heart problems, for example infarction affecting the area of the heart that controls the heartbeat.

Green and Fit: 10 tips for an eco-friendly workout.

Staying healthy by working out is good. But doing that while taking care of Mother Earth is another matter altogether. Some people's workout routines use up a lot of energy: driving to the gym, the aircon at the venue, plugged equipment like the treadmill, etcetera. So if you are conscious about keeping your carbon footprint small, consider these workout tips.

1. Consider walking or jogging around the neighborhood. Instead of using fitness equipment that consume energy, you may opt to do some jogging or brisk walking via routes that are scenic and safe.

2. Buy less. Less active wear, expensive running shoes, workout gizmos, and other fitness paraphernalia you can do without. Buy only what you really need and your carbon footprint will be significantly smaller. This means that you will be using less energy, throwing out less junk, and generally be kinder to our planet.

3. Here are light exercise activities you can try: Walk or bike to work; Work in your garden; Do sit-ups, weight-lifting, or stretching while watching TV; clean out your garage; take your dog for a walk; chase your kids around the yard.

4. Join organizations that do beach or mountain cleanups. You'll be keeping fit and helping the cause at the same time.

5. Stay close to home. Pop in your favorite dance music, turn it up a little and start dancing! It'll make you sweat, breathe deeper, and get your heart going faster. Definitely a fun exercise alternative, especially when done with a partner. You can also do yoga, Pilates, taichi or weight training at home. And if you prefer to go to the gym, choose one that's near your home or workplace. Avoid traffic, gas and parking expense, and added carbon emissions by walking to and from the gym. It’s great warm-up as well!

6. Use the stairs. At home, in your office, at the mall. Use it instead of the escalators or elevators, or run up and down the one at home for a quick workout.

7. Eat healthy workout snacks. Mix a bunch of nuts and some dried fruits, or grab a cup of yogurt as the perfect after-exercise snack.

8. Mind the details. When you're at the gym, use one towel instead of two, or bring your own instead of using paper towels to wipe the machines or your hands.

9. Find ways to combine your workout plan with your daily activities. For example, walk to the grocery or the market, bike to work, or park your car farther away when running errands.

10. Be resourceful. When working out at home, you can use simple objects as workout equipment. You can, for example, use two water-filled jugs as weights, a dining room chair or an old crate as your workout bench, etc.

How it all figures

• 0.75 kilowatt-hours: Energy used during 30 minutes on a treadmill.
• 6 hours: Length of time you could run a 0.5 horsepower aircon for one and a half hours on 0.75 kilowatt hours.
• 2 pounds: Amount of carbon dioxide a treadmill gives off during a 30 minute workout.
• 450 calories: Amount of energy burned during a typical 45-minute bike ride.

Sources:
www.care2.com
www.planetgreen.discovery.com
www.greendaily.com

Build your defenses!

This rainy season, boost your immune system by adding these basic nutrients to your daily diet.

In this season, where pouring rains force people to come in closer contact with ailing individuals in enclosed spaces such as malls or public vehicles, and airborne viruses and bacteria are having a heyday floating from one victim to another, the key to good health is a good defense. This will come in a healthy body nourished by these 5 important immunity-building nutrients:

1. Vitamin C. This readily-available nutrient has been found to increase the production of white blood cells and antibodies, the primary function of which is to fight off infections. Foods rich in this important vitamin include citrus fruits, papayas, guavas, and tomatoes.
2. Vitamin E. This vitamin has been receiving a lot of attention lately for its antioxidant properties. It stimulates the production of immune cells that produce antibodies which target and destroy bacteria. Vitamin E is present in nuts, seeds, and vegetable oils. A significant amount is available from whole grain cereals, which give you another great reason for enjoying a full serving every morning.
3. Zinc. This power mineral not only helps increase the production of white blood cells, it even helps them fight harder. Children who have a regular zinc intake have been found to have fewer sick days. While there are zinc supplements that are already available, doctors say that zinc is easily found in fortified cereals, yogurt, beef, and seafood.
4. Vitamin A. This vitamin is actually a potent combination of beta carotene and retinol. Beta carotene by itself increases the number of infection-fighting cells and their helper T-cells. It also has antioxidant properties, because it helps eliminate free radicals from the body. Vitamin A is also good for the eyes, bones, teeth, skin and hair. It is found in a number of foods such as green leafy vegetables, carrots, milk, mangoes, and eggs.
5. Omega-3 fatty acids. Essential fatty acids act to protect the body against damages from infections. These are healthy fats from fish such as salmon, sardines, tuna, mackerel, catfish, and shellfish like clams and shrimps.

Source:

http://www.askdrsears.com/html/4/t042500.asp
http://www.medicinenet.com/omega-3_fatty_acids/article.htm

Daily activities to help keep you fit!

Do you find yourself fighting off the little bulges? And much as you want to go to the gym to shed off a few pounds, your hectic schedule simply does not permit? Sadly, for some, taking care of one’s body through exercise is always at the bottom of the priority list. Good thing staying fit is not limited to the exercise routines performed inside the gym. Your day-to-day activities can actually count for a true-blue workout! Research suggests that maintaining an active lifestyle is the key to good health and weight management. Here are some simple little workouts that you can do to help keep you fit, trim and healthy!

WALKING

Walking, according to experts, is an excellent way to burn calories. It also helps improve mood and reduce stress. Take time to have a 30-minute walk. If you think that the place you’re heading to is not that far, instead of riding the car, just walk. All you need to do is to have a comfortable pair of footwear with you always and you’re ready to go!

CLIMBING THE STAIRS

Just like walking, climbing up the stairs is a great calorie burner and will definitely help tone your leg muscles. More so, this type of exercise helps strengthen cardiovascular stamina. It increases blood circulation and improves lung and heart function.

HOUSE CLEANING

You read it correctly. Cleaning the house is also a good way to keep your body healthy and fit. Intense cleaning can really tone specific parts of your body. For example, vacuum cleaning can do wonders to your arms and shoulders. And while you’re at it, put on a good music or two, jive to the beat so household chores become more fun!

DANCING

Work out your body by dancing! The good thing about this activity is the fact that you can do it anywhere you want to, even in the comforts of your own home! Shake those calories off, keep the blood circulating, and reduce stress and tension by dancing! It is definitely one fun and hardworking exercise that will keep you young and energized! Need a partner? Hold the doorknob with one hand and imagine it’s your partner’s hand!

PLAYTIME WITH KIDS

If you’re a mom or you have young siblings, then you can benefit tremendously from this excellent exercise in disguise! Running after your young one helps strengthen your stamina. The lifts will surely help tone your arm and leg muscles. Your mental alertness will also be practiced, as you have to be quick to respond to your child’s unpredictable antics. An afternoon of playtime would surely help burn fats significantly and leave you feeling good about yourself for putting a smile on your child’s face!

References:

http://www.ehow.com/how_2164657_that-can-be-turned exercise.html#ixzz0wqHhmUWr

http://www.livestrong.com

Brain Booster Tips!

Taking care of our brain’s health is equally important as taking care of our body’s wellbeing. After all, the brain is one powerful organ--- the maximum potential of which is yet to be unlocked by science. Keeping our brains in shape will lead to an invigorated body and a healthy emotional state. Constantly challenging our brain and feeding it a well-balanced diet will help increase its memory capabilities, boost creativity levels, and improve cognitive levels. Start getting this organ in tip-top shape! Below is a list of activities that can help boost brain power!

Physical Exercise

A healthy body also leads to a healthy mind. Studies have shown that regular exercise affects how the brain functions. It boosts brain power by stimulating the formation of new brain cells, called neurons. Also, researchers found that the areas of the brain that are stimulated through exercise are usually associated with memory and learning.

So take time to have a regular exercise routine. It need not be complicated. In fact, simple exercises like running and walking can help boost oxygen in the brain. If you have kids, engage them in an afternoon of outdoor play! Not only are you spending quality time with them, you are also strengthening your body and mind!

Mental Stimulation

The more we think, the better our mind functions! Keep your mind sharp by constantly engaging in activities that help stimulate brain activity. Here are some useful activities that can help charge up your brain:

• Play a game of Sudoku puzzles, scrabble, IQ quizzes and chess
• Visit museums
• Read books, newspapers, magazines
• Learn how to play an instrument
• Engage in conversations

Sleep

Sleep plays a crucial role in brain development and growth.

Studies have shown that sleep may contribute to the formation of new nerve cells in the brain, known as neurogenesis. Depriving the brain of the sleep it needs may reduce the number of new brain cells. In addition, neurons may not have enough time to repair all the damage, and may thus malfunction during the day. When you don’t get enough sleep, your mind processing is slower than the usual and you tend to think less clearly. So make sure you get enough sleep for physical and brain rest.

Laugh

The old adage says “laughter is the best medicine!” Today, the medical world has begun to take more notice of the healing power of laughter. Humor stimulates the parts of the brain that use the “feel good” chemical, dopamine. It also helps decrease your stress level significantly. Remember, severe stress can impair cell communication in the memory and learning areas of the brain. Some studies also suggest that humor helps improve memory.

Keep your heart fit and strong!

Show your heart some love with these easy to follow cardio exercises!

Taking care of your heart should not end with just eating a well-balanced diet. It is best that you also complement it with an exercise routine. Researches have shown that regular exercise can help protect you from heart disease and stroke and high blood pressure. Exercising doesn’t necessarily mean that you have to enroll yourself in the gym. In fact, you can learn simple exercises that you can conveniently do right in the comforts of your own home! You only need to have the right time and the right attitude to start your daily workout. Exercising should not be treated as one herculean task that one has to conquer. Make it fun by recruiting workout mates, like your friends and family, to join your personal fitness schedule! To get you started, here’s a list of exercises that you can easily follow!

THE INVISIBLE JUMP ROPE

Jumping rope is one of the most effective and enjoyable exercises one can pursue. It is proven to be an effective calorie-burner and muscle toner. This popular exercise can actually be performed even without a rope. Just follow these steps correctly:

• Start in an upright position with feet apart
• Pretend that you are holding a jump rope in your hands. Elbows should stay at the side
• As if you’re holding a jump rope in your hands, begin jumping, pushing off on the toes and swinging your arms in a circular motion
• Repeat movement for a number of repetitions

JUMPING JACKS

Who doesn’t know how to do jumping jacks? Almost all of us grew up with this exercise, as it is usually a part of our P.E. routines way back our grade school days! Doing jumping jacks helps increase the heart rate, which gets the heart pumping and oxygen and blood flowing to the muscles.

Just to refresh your memory on how it’s done, here are the steps:

• Start in an upright position, with the feet together and hands on the side
• Begin the movement by jumping vertically, while at the same time move the feet apart and the hands coming up above the head
• Return to starting position and repeat for a number of repetitions or a timed period
• Make sure that your center is tight and your movements controlled and quick

LONG JUMPS

Incorporating long jumps in your routine will help increase intensity in your workout sessions. You’ll immediately feel your center working hard on this exercise as well as your heart. Just make sure that when you land, you do it with soft knees. You can also modify the landing part by allowing one foot to land first before the other one. Here’s how to do it:

• Stand with feet together. Make sure that you have plenty of space in front of you
• Lower into a squat and jump forward as far as you can, landing with both feet
• Make sure you land with bent knees to protect the joints
• Repeat movement for a period of time

BRISK WALK

Walking is one of the best, safest and most natural forms of exercise. In fact, studies have shown that regular brisk walking can lower cholesterol levels, stimulate circulation and strengthen the heart. Make it a point to squeeze in walking into your schedule. Take the afternoon off and walk around your compound or your village. Breathe in the tranquil surroundings and enjoy the cool late afternoon breeze. You may also invite your friends or family to join you. It’s the perfect opportunity to bond, exchange stories and catch up on each other’s daily activities!

FROGGY JUMPS

The natural movements of an animal can also inspire you to create your own exercise, like the FROGGY JUMP. It is an exercise that simulates the jumping moves of the frog. This is a great way to get your heart rate up in a short time. It’s so easy to do! Just follow these steps:

• Squat all the way down to the floor while putting your hands on the floor in front of you
• Push up from the floor, jumping in the air
• As you jump, tap your heels together and take the hands behind the head or up in the air
• Land with bent knees to protect the joints and go back into your squat position to prepare for the next jump

References:

www.fitnesstrainerstogo.com/cardio

http://exercise.about.com

http://ezinearticles.com