Tag Archives: Exercise

Dr. C’s Journal: Flat Feet And Overpronation

Flat feet will exempt you from the draft, but that is where are their benefit stops. This condition can be inherited, but the arch can also fail to develop during puberty.

The entire bottom of the foot will contact the ground when walking if you have flat feet.

Overpronation happens when the way you walk causes the arches of the feet to flatten even more, putting a strain on the muscles, tendons, and ligaments that support your arches. Overweight and running a lot on hard surfaces accentuates this problem, and pain in the ligaments in the arch of the foot is the result.

Overpronation may be indicated by excessive wear on the inside of the heels and soles of your shoes, and can cause all kinds of problems such as Achilles tendinitis, iliotibial band syndrome, plantar fasciitis, shin splints, and even knee, hip, or back pain. these things may  develop in compensation to overpronation while walking.

As an older person, I have pretty much given up tennis and running, and walk rapidly for long (for me) distances in order to get sufficient exercise. Without noticeably increasing my walking, I have recently developed tenderness in the arch of my left foot that made walking painful. Curling my toes, and walking on the outside of my feet seemed to alleviate the pain. This is an exercise that I remember from my childhood, and may have been shown me because of my moderately flat feet.

Swimming for Exercise, and decreasing the amount of walking seems to have corrected the condition at least temporarily, but I have also ordered some orthotic inserts for my shoes as an arch support, in case I need them going forward. I have been told that if this is insufficient I can go to a specialty store and order some special shoes that might help. I have not mentioned painkillers such as NSAIDs, because I try to avoid them

Please check with the accompanying references for more information about flat feet and over pronation.

—Dr. C.

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Stroke: Long Periods Of Sitting Increases Risks

The study involved 7,607 adults who wore a hip-mounted accelerometer (a device that records how fast you move) for a week. Their average age was 63. During a follow-up period averaging 7.4 years, 246 of the participants experienced a stroke.

People who sat for 13 or more hours per day during the initial week of motion tracking were 44% more likely to have a stroke compared with those who’d spent less than 11 hours per day sitting still. In addition, longer bouts of sitting (more than 17 minutes at a time) were linked to a higher risk than shorter bouts (less than eight minutes).

Dr. C’s Journal: Recent Gains In Cancer Care

Recent medical advances in the treatment of cancer you have been amazing. Many of these advances have taken advantage of our own immune system‘s and fighting the cancer. If you or a loved one have had the recent diagnosis of cancer, there are several general things that you should know.

MVU MHA 2021 Q4 Infographic_ Advances, Breakthroughs, and Innovations in Cancer Treatment

The amazing technological advances in medicine have a come with a price tag, more than just the astronomical cost.

Preventative medicine it is given little attention in the medical profession these days, it wasn’t that great in the past either. The reason? Doctors don’t get paid to prevent disease; they get paid for treating it, and doctors are merely human beings like the rest of us and have a fondness for making money. Besides, the individual patient never knows whether he would’ve gotten the disease, had he not tried to prevent it. It takes a large number of people in a planned study to discern that.

Sleep, diet and exercise have all been casualties.

If you have established cancer, your tendency will be to give up on any exercise that you have been doing. This is an error. Depression is very common in patients with cancer, and inactivity makes it worse. Exercise is the one of the best things you can do for depression, and it may well  benefit cancer itself. To be sure to ask your doctor directly about this.

Diet is also extremely important. Many Cancers produce substances that kill the appetite. Weight loss in cancer is one of the hallmarks of the disease. It becomes very important to maintain a good diet.

Sleep is also very important. Just a day or two with poor sleep can harm the Immune cells, and with immune system damage, cancer can only worsen.

Drug studies improve medical care. They also deliver care free of charge, except for your time in taking part in the study. The usual Cancer study compares the new drug with established treatment. There is minimal worry that you are going to be getting a sham treatment.

Certain medical centers are known to specialize in certain areas of cancer treatment. For instance, in Southern California, the University of San Diego is known to be a Center that treats pancreatic cancer. The city of Hope in Los Angeles is known to be a center specializing in CAR-T cell treatment, A promising if expensive treatment for pancreatic cancer. 

It is very definitely worth your while to check into the availability of specialized care centers and drug studies in your area.

One of my friends developed melanoma and was told by his doctor to get his affairs in order. This absurd statement was made by a cancer doctor in one of the best hospitals in our area. In checking with an oncologist of my acquaintance, I found that a mere 30 miles away was a center specialized in the treatment of Malignant Melanoma. He went to the center for treatment, and was given a drug called a checkpoint inhibitor. He was virtually asymptomatic in a year. Unfortunately, patients can rarely expect such dramatic results.

In the history of the world, it has never been easier to learn about your disease, in this case cancer, and participate in its treatment. Especially in medicine, the best is none too good; it pays to do your homework, or at least find a medical advocate who will pursue your cause.

—Dr. C.

Cardiometabolic Health: 93% Of U.S. Adults Fail Test

ess than 7% of the U.S. adult population has good cardiometabolic health, a devastating health crisis requiring urgent action, according to research led by a team from the Friedman School of Nutrition Science and Policy at Tufts University in a pioneering perspective on cardiometabolic health trends and disparities published in the July 12 issue of the Journal of the American College of Cardiology. Their team also included researchers from Tufts Medical Center.

Researchers evaluated Americans across five components of health: levels of blood pressure, blood sugar, blood cholesterol, adiposity (overweight and obesity), and presence or absence of cardiovascular disease (heart attack, stroke, etc.). They found that only 6.8 percent of U.S. adults had optimal levels of all five components as of 2017-2018.

Brain Health: Endurance Exercise Raises Cognition

AGING: THE IMPORTANCE OF CARDIOVASCULAR EXERCISE

RESEARCH: ‘THE SCIENCE OF HEALTHY AGING’ (SCRIPPS)

Although growing older comes with a number of major life changes, science can help inform the things we do in the here in and now to forestall the most serious features of the aging self, promoting healthspan and not just lifespan.

Summer 2021
  • Build Muscle – Muscle mass is one the best predictors of health and longevity. Muscle tissue is known to release its own chemicals called myokines, which can have benefits that span cognition, immunity and anti-cancer activity. By performing regular, resistance-based exercise that prioritizes strength, we can delay the loss of bone density and risk of physical injuries.
  • Vitamin D – Commonly known as the sunshine vitamin, vitamin D is in fact a critical hormone that helps maintain healthy bones, boost our immune system and improve our cardiovascular function. With age, the production of vitamin D in the skin can become less efficient, so if we don’t spend enough time outdoors, our risk of vitamin D deficiency may increase.
  • Neurodegenerative Diseases – One of the most unsettling aspects of aging is the potential for neurodegenerative disease. These conditions are increasingly prevalent in those with diabetes, suggesting that the brain’s blood flow and energy supply may be compromised. Research indicates that regular physical exercise, a healthy whole foods diet and staying intellectually active could at least slow the rate of decline.
  • Mindfulness – As we get older, major arteries can become thicker and less flexible, leading to increased blood pressure and undue strain on the heart. A regular mindfulness practice such as yoga or meditation has been shown to stem the release of stress hormones like cortisol and adrenaline. By freeing us from this “fight-or-flight” state, this habit can improve blood flow and reduce the risk of heart attack and stroke.
  • Stay Social – As social animals, maintaining a strong sense of community and close personal relationships into old age are underestimated contributors to longevity. While social isolation in seniors can result in significant physical and mental decline, research suggests that close loved ones offer important emotional support and behavioral modifications that can overcome periods of high stress.
  • Metabolism – “My metabolism is slowing down!” That’s what we often hear, as the aging body becomes less effective at using energy, placing us at risk of obesity and type 2 diabetes. By maintaining our muscle mass and reducing sugar consumption, we can support hormonal health, preserve our metabolism and keep our vitality into those advanced years. As scientists continue to find ways to extend our lives, paying attention to these keys to healthy aging can help increase the quality of those extra years.

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INFOGRAPHIC: WHAT IS CARDIAC REHABILITATION?

CHARTS: CALORIES BURNED IN 30-MINUTES OF EXERCISE