I wouldn't be surprised one little bit if you were shaking your head at the headline of today's blog post. Believe me, I was just as stunned reading the various headlines related to this much-discussed and joked-about British study that proposed handing out free statin drugs with fast food purchases in real time when it hit the news too.

After comparing a meta-analysis of seven trials and some 43,000 patients using statins to prevent coronary artery disease to the health risks associated with eating high-fat fast foods, British researchers concluded taking most any statin drug daily was more than enough to offset the extra fat associated with eating a 7-ounce hamburger with cheese and a small shake. It was this finding that prompted Dr. Darrel Francis and his colleagues at Imperial College London to recommend access to free statins -- swimming in plastic bins full of ketchup, mustard and other condiments -- as a "rational modern means to offset the cardiovascular risk" associated with eating high-fat foods.

No question, there was an uproar on both sides of the pond over this study. I can imagine Moms panicking all over the world at the thought of their young daughters being handed a statin drug in Little Mermaid wrappers. Or, perhaps, buying my grandson a Transformers 3-themed Happy Meal with a low dose of Crestor lodged conspicuously on the head of Optimus Prime. Neither one would be a pretty sight…

Rather than doing the easy thing -- reaching for a drug -- wouldn't it be a lot smarter, healthier and cheaper to consider incorporating realistic lifestyle changes like more exercise or better eating habits?

American Journal of Cardiology, Vol. 106, No. 4, pp. 587-592, August 15, 2010

Los Angeles Times: Booster Shots August 13, 2010

insciences.org August 12, 2010

Guardian.co.uk August 12, 2010

Recently, I admitted all this lifestyle changes stuff I'd been writing about for a long time in this space finally got to me. I couldn't ignore all the extra pounds on my body weighing me down or my desire to "get old" with my wife of 20 years, my kids, my grandkids and all the family (and extended family) I'd accumulated over a half-century of living a second longer. I don't use the bad genes "defense" to deflect the responsibility, or the "I'm too busy to eat properly excuse" any more.

These changes have been easier for me to make thanks to a renewed commitment to exercise. In my case, it's nearly 40-minute sessions of brisk walking on a treadmill at least twice a week. Granted, this is a small commitment and not enough for many purists, but this makes sense for me based on my personal and professional responsibilities and I feel A LOT BETTER for doing it too.

If you're looking for excuses not to exercise, however, you can find them just as easily. Take, for instance, this recent New York Times piece detailing a position paper from the National Athletic Trainers' Association about that counsels athletes on various skin diseases and how to avoid them. Or, the side-story about a wrestler who developed a staph infection after being exposed to methicillin-resistant Staphylococcus aureus, better known as MRSA.

The aforementioned athlete says he did all the right things that would've prevented any exposure to MRSA, but it happened anyway. And, there are other lesser but annoying problems you'll face at the gym -- think athlete's foot or jock itch -- if you're not careful.

Fortunately, you can sidestep most of these nasties hiding out at the gym by taking some common-sense precautions, like those listed in a recent blog post from Outside magazine. In fact, I had already been following many of these simple suggestions before reading it.

Journal of Athletic Training, Vol. 45, No. 4, pp. 411-428, July/August 2010 Free Full Text Report

New York Times August 2, 2010

Being a needle-phobe, it's hard for me to get my head around the insertion of long, thin needles in various pressure points throughout the body as being anything but painful. That said, acupuncture is growing in popularity as a safe, non-drug option to relieve pain, and an impressive number of studies are backing up its effectiveness too.

Although no heart-related improvements were observed (cardiac ejection fraction or peak oxygen uptake) in a recent study of 17 patients who had suffered from congestive heart failure, the ability to exercise among folks being treated with 10 sessions of "real" acupuncture was very noticeable: They could walk greater distances over a six-minute stretch than those receiving sham treatments that simulated a needle prick but never broke the skin.

What's more, patients in the acupuncture group recovered quicker from their exercise sessions and felt less exhausted than those in the placebo/sham group.

If you hate needles as much as I do, however, acupuncture may not be the best way to treat your pain, no matter how effective it can be. With that in mind, you'll want to read our latest newsletter feature detailing nine strategies that can ease your pain without drugs. Fortunately, only one of them involves needles…

Image source: Kyle Hunter

Heart June 15, 2010

PhysOrg.com July 1, 2010

An impressive and growing number of recent studies have shed light on the myriad of ways -- from the fascinating to the funny -- that genes affect our lives. That said, don't make excuses for your poor health, however, on having bad genes.

Typically, folks don't pull out the gene card as a way to justify not incorporating common-sense lifestyle changes, like the ones we review regularly in this space. Unfortunately, those who can least afford it -- people who engage in poor habits like smoking or overeating -- may use the card as an excuse by which to blame their poor health, according to a survey of some 1,950 healthy adults (evenly split among men and women) about their daily routines.

Patients who had bad lifestyle habits were more prone to blame their risk of elevated blood pressure and cancer on genes and they were the least likely group to want to know more about how to reduce their health risks through lifestyle interventions too (with the interesting exception of lung cancer).

The fatal flaw in using bad genes as an excuse for everything bad healthwise comes directly from the CDC Foundation: Humans share 99.9 percent of the same genetic makeup. It's that remaining 0.1 percent that makes for differences of all kinds, from the major (health conditions) to minor (hair color).

To say the findings of this study resonate greatly for me would be an understatement, as the oldest son of two parents who died in their mid 50s largely as a result of poor health habits -- and more relatives on both sides of my family who left us way too early for similar reasons.

For the longest time, I approached this midpoint of my life with a wan smile, a shoulder shrug and only OK health to show for it, believing better health habits wouldn't help me live much longer than my folks did. Once I reached this mid 50s milestone, however, my outlook changed (and it was about time too). Why? Partly, it took me realizing how good I actually felt in my own middle-aged body and acknowledging all the things I still wanted to do with my life and appreciating all the people and places I wanted to enjoy them with, to finally incorporate some kind of exercise plan (I'm halfway to the recommended 150 minutes of exercise per week on the aerobic side) and better eating habits (thank you WeightWatchers!). Yes, that's not very profound, but chalk it up to me being a slow learner about some things…

This is not to say that I don’t struggle A LOT with these lifestyle changes, and if I could skate for an extended time without watching what I eat or exercising even a little while, I probably would. But if I want to accomplish all of the things on my plate -- it's a big list, and growing by the day -- making healthy lifestyle changes are my best option for the rest of my life.

Annals of Behavioral Medicine June 8, 2010

healthfinder.gov June 11, 2010

Exercise is a wonderfully, dynamic tool that transforms the health of everyone and everything it touches, no matter how much (or how little) you use it. Anything and everything from a five-minute walk in the park that improves your state of mind to short-term, high-intensity interval training contributes to the greater good: A healthier life.

In light of the growing number of recent studies that have proven the value of exercise for cancer patients, a 13-member panel, led by associate professor Dr. Kathryn Schmitz of the University of Pennsylvania School of Medicine, has developed national guidelines to keep patients moving during and after their treatments.

Unfortunately, there's a dire exercise gap at work here that has everything to do with attitudes of doctors, not patients, says Dr. Schmitz. "We have to get doctors past the ideas that exercise is harmful to their cancer patients. There is still a prevailing attitude out there that patients shouldn't push themselves during treatment, but our message -- avoid inactivity -- is essential."

The panel suggests cancer survivors and patients strive to get 150 minutes of moderate-intensity aerobic exercise each week, the same recommended time allotment for everyone else. A reason some doctors may be hesitant about making such recommendations: An exercise program should be tailored to the individual patient's needs, accounting for the diagnosis, fitness level and variables specific to their disease that could affect their safety.

For example, a recent study led by Dr. Schmitz (published last year in the New England Journal of Medicine) demonstrated the value of gradual, supervised weight training for survivors of breast cancer-related lymphedema.

You'll also want to watch this short video interview with Dr. Schmitz discussing her Physical Activity and Lymphedema study at a research conference convened by the American Institute for Cancer Research late last year.

Penn Medicine May 28, 2010

Los Angeles Times: Booster Shots June 3, 2010

Living Beyond Breast Cancer May 28, 2010

American Institute for Cancer Research November 9, 2009

No doubt, some of you were breathing a sigh of relief about needing to spend less time at the gym to make a positive impact on your health after a recent study about high-intensity interval training found its way to this space. And the news just keeps getting better…

Short stints of exercise -- less than 45 minutes over three days -- may also serve as a way to slow down stress-related aging at the cellular level by stopping the shortening of telomeres, repetitive DNA that protects the ends of chromosomes from deteriorating.

Scientists discovered this latest benefit while monitoring the exercise habits of 62 post-menopausal women, most of whom were dealing with the stress of caring for family members suffering from dementia, a serious issue affecting caregivers. Exercise levels were measured and monitored as were patients' perceptions of stress, and blood samples were taken to measure telomere length.

Compared to the sedentary inactive group, patients who exercised vigorously for at least 75 minutes per week (meaning sweating and elevated heart rates) had longer telomeres. The one stinging caveat you'll want to avoid, however, if you're a caregiver: Patients who reported higher stress levels were less likely to exercise.

Just another reason for caregivers to take better care of themselves.

PLoS One, May 26, 2010 Free Full Text Study

ScienceDaily May 27, 2010

The benefits of regular exercise cannot be mentioned enough, particularly for cancer patients who need to get healthier and stronger. Good to know too, that working out is certainly no obstacle for patients on most standard treatments.

Which makes the preliminary results of a recent pilot study at the Henry Ford Hospital in Detroit all the more interesting and promising. Thirty breast cancer and 20 prostate cancer patients (ages 35-80) who have participated to date in the ExCITE (Exercise and Cancer Integrative Therapies and Education) program were prescribed individualized exercise and nutritional plans, based on exercise capacity, skeletal muscle strength and endurance during their treatment and extending for a year afterward. (Acupuncture was also prescribed for some patients who experienced pain, hot flashes, insomnia, neuropathy, nausea and vomiting.)

Preliminary data showed cancer survivors who followed an exercise program and better nutritional habits enjoyed a better quality of life, less fatigue and favorable biomarker profiles that researchers anticipate will reduce their chances of a repeat bout with cancer as well as other diseases (hypertension, heart disease and diabetes).

The moral of this study: Lifestyle changes DO matter.

American Society of Clinical Oncology

ScienceDaily May 22, 2010

Had you ever heard of green exercise before you read the headline above? I certainly hadn't, until I reviewed the abstract for this meta-analysis of 10 British studies encompassing some 1,250 patients that linked outdoor activity in the presence of nature -- anything from a walk in the park to gardening, boating, fishing, biking and even farming -- to improved mental health.

Although there's plenty of evidence that shows how people benefit from a mental health standpoint by doing some kind of physical activity in a natural setting, this study determined how much time it actually takes to reap those benefits. Surprisingly, the optimal mix of nature and activity that had a positive effect on self-esteem didn't amount to much of an investment in time at all. In fact, it was just five minutes.

Of note, when discussing their results, British researchers used the words dose and self-medicate to describe the positive effects activity in a natural setting had on the human psyche, further underscoring the idea that exercise and physical activity should be treated like a drug that must be accurately prescribed -- with the help of a physician or professional trainer -- so the patient can derive the best results.

If physical activity in the presence of nature doesn't work with your schedule, however, consider short-term, high-intensity interval training (HIT) that could maximize your time at the gym and improve your mood with great results.

Environmental Science & Technology March 25, 2010

ScienceDaily May 1, 2010

LiveScience May 2, 2010

Despite warnings seemingly everywhere, postmenopausal women remain hurtfully unaware of their elevated osteoporosis-related risks, according to the Global Longitudinal Study of Osteoporosis in Women (GLOW) of some 60,000 female patients living in Australia, Europe and North America. That's one scary conclusion, considering the chances women over age 50 will experience a fracture related to osteoporosis are 50-50, not to mention the escalating likelihood they will experience these problems as they get older.

By the numbers:

* Just a third of the women who reported two or more risk factors for fractures believed they were at a higher risk for fractures than peers in their own age group.

* Only 43 percent of female patients judged their risks of sustaining a fracture to be greater than those of women of a similar age.

* The disconnect among American women who reported at least two risk factors was particularly acute and alarming, with only 35 percent believing themselves to be at greater risk for fractures than their peers.

* Also among the 28,000 Americans who participated in the GLOW study, 38 percent reported a recent fall, 23 percent had already experienced a fracture and 20 percent had been diagnosed with osteoporosis.

All the more reason, you should exercise as often as your body and schedule allows and eat the best foods for your heart, mind and body.

Osteoporosis International March 31, 2010

University of Massachusetts Medical School April 2, 2010

Obesity and a general lack of physical activity may not only be the trigger points for cancer and cardiovascular problems. Fibromyalgia, a complex, chronic condition punctuated by a cluster of symptoms, including widespread pain, fatigue and tenderness throughout the body, is very much affected by them too.

Not unlike the results I posted in this space last year about exercise shrinking a black man's prostate cancer risks, among the 380 reports of fibromyalgia out of a group of nearly 16,000 women, patients who exercised at least four times a week lowered their fibromyalgia risks by 29 percent, taking into account the intensity, frequency and duration of their activity.

On the other hand, overweight or obese women with BMI scores greater than 25 elevated their fibromyalgia risks by an alarming 70 percent, compared to those who maintained a lower weight. And, obese and overweight women who were either sedentary or only exercised an hour or less each week more than doubled their odds of facing fibromyalgia some time in their lives.

I never fully appreciated how much studies like these would mean to my family until my wife, Sandy, was diagnosed with fibromyalgia some 13 years ago, after countless visits with doctors and specialists about chronic fatigue exacerbated by excruciating, bone-chilling pains all over her body that yielded nothing more dead ends, if not skepticism. And, for a little while, even I was skeptical. But not for very long…

That is, until one primary care physician -- out of a frightening series of them -- matter-of-factly recognized Sandy's collection of symptoms as fibromyalgia and prescribed treatments that actually worked.

In many cases, you would be correct in assuming that knowing the problem goes a long way toward solving it. Sadly, that's only been partially true in our situation. Even now, the cluster of symptoms slide back and forth from the severe to the near non-existent so very quickly that it often knocks both of us for a loop. That's why we've taken better care of our collective health in recent years by incorporating better foods and more activity as often as we can into our daily lives. Every little bit helps…

Unfortunately, among still too many health professionals, fibromyalgia remains a mystery which is why the National Fibromyalgia Association (NFA) sponsors an annual Awareness Day -- today's the day -- to promote better understanding for this complex, frustrating and often crippling disease. Here's hoping, sooner rather than later, the NFA can spend all of its precious time and attention on funding more research and finding better treatments, and a lot less on awareness.

Arthritis Care & Research, Vol. 62, No. 5, pp. 611-617, May 2010

EurekAlert April 29, 2010

As I was researching my feature piece about starting an exercise program, I deliberately avoided including any guidance about a daily or weekly time commitment, because the activity you pursue -- along with the amount of interest you actually have -- will dictate the amount of time you make for it.

If you've been complaining about how much the outside world has sapped all the free time you have to pursue anything resembling regular exercise for far too long, stop it! You have no more excuses, according to a Canadian study promoting the benefits of short-term, high-intensity interval training (HIT).

Following a short exercise regimen of 8-12 one-minute sprints on a standard stationary bike spaced apart by 75-second rest periods three days a week may be just as effective in improving muscle mass as devoting many more hours on that same bike at a more leisurely pace.

Over the course of the two-week study, patients using HIT exercised for almost 2.5 hours. To achieve the same results via conventional training at a more continuous, moderate pace, patients would need at least four times as much exercise, or more than 10 hours.

Just a reminder, getting exercise is good for everyone, including chemo patients.

The Journal of Physiology, Vol. 588, No. 6, pp. 1011-1022, March 15, 2010 Free Full Text Study

The Independent March 15, 2010

EurekAlert March 12, 2010

Los Angeles Times March 12, 2010

If you've ever wondered why those trips to the gym -- and all that exercise -- haven't yielded the benefits you expected, don't beat yourself up about it. For some of us wanting to get stronger and more fit but not having much luck, it may be determined in our genes.

Based on a genomewide association study, scientists discovered 29 genes that significantly predicted the body's ability to improve its aerobic response (how much oxygen your muscles burn or the amount of blood pumped by your heart) to exercise, specifically endurance training. Out of those, differences in 11 DNA sequences provided a predictable snapshot of a patient's true fitness potential.

First, researchers examined the DNA taken from muscle biopsies on nearly 500 sedentary patients, then assigned volunteers to customized, thrice-weekly endurance training sessions for 20 weeks. After the exercise period ended and new muscle biopsies were taken, as much as 20 percent of the participants experienced far smaller improvements than scientists expected.

Having this kind of information at hand, experts say, will allow physicians to more accurately determine a more beneficial personalized exercise program down the road. Until then, scientists warn folks not to stop exercising as their discovery only encompasses the genes that may affect endurance, and not cholesterol, heart rates or the body's regulation of insulin.

Journal of Applied Physiology February 4, 2010 Free Full Text PDF

USA Today February 4, 2010

MSNBC February 4, 2010

No matter how many New Years resolutions you've made about incorporating exercise into that healthier lifestyle you're wanting to lead, there's just something about waking up early on a pre-dawn, winter morning to make that icy trip to the gym that makes most of us want to forget about the whole thing and hibernate until spring time.

Excuses, however, are a-dime-a-dozen. So if it's not the cold today, it'll be a lack of time tomorrow, or your child's Little League practices three months from now. No question, making the most out of exercise means being prepared to work it, and getting started in the winter time requires more prep time than usual, particularly if you want to do it outdoors.

What follows are a few of the best tips we've found to make that transition to a winter exercise program an easier one for you (hit the links below for the complete lists).

1. Consult with your doctor before undertaking any exercise plan on your own. And, don't be surprised if you receive a detailed exercise prescription from your doctor either.

2. Dressing for cold weather means protecting your extremities (a painful lesson I learned long ago walking nearly two miles a day, 12 months a year in downtown Chicago).

3. A winter workout begins the same way all others do, by warming up your muscles.

4. Maintain your intake of fluids, even when it's cold.

5. Because you may be able to finish your outdoor exercise during the day, wear reflective clothing.

6. Be mindful of your surroundings, for example, taking wind chill factors into consideration.

American Fitness Professionals & Associates

The Mayo Clinic November 1, 2008

The best exercise program may not be the most conventional, structured one but it can certainly be more effective for you and your health, as evidenced in this study about the beneficial, gentle effect of Tai Chi on the knees of seniors.

Forty healthy seniors over age 65 with knee osteoarthritis were divided into two groups pursuing very different treatment options over the course of the 12-week study. One group participated in hour-long Tai Chi sessions twice a week, learning and practicing self-massage, movement, breathing and relaxation techniques while the control group attended classes that reviewed various ways (among them diet and nutrition) to treat knee osteoarthritis for 40 minutes followed by 20 minutes of stretching exercises.

Compared to the control group, seniors who practiced Tai Chi enjoyed a significant decrease in knee pain and, generally, better physical and mental health.

Before starting any exercise program, however, you'll want to review our 10 tips that will, not only, help you sidestep the inadvertent aches and pains that come with exercise and keep doing it long after the other 50 percent throw in the towel.

Arthritis Care & Research, Vol. 61, No. 11, pp. 1545-1553, November 15, 2009

ScienceDaily November 1, 2009

Yahoo News October 29, 2009

Although maintaining a healthy lifestyle may still be a mystery and very problematic for many long-term cancer patients, the advantages associated with exercise -- even for lymphoma patients on chemotherapy -- are definitely worth it.

Canadian researchers randomly assigned 122 patients with Hodgkin's or non-Hodgkin's lymphoma to one of two treatment groups. One participated in a 12-week exercise program emphasizing cardiovascular fitness (including flexible workout schedules, a good gym and frequent positive reinforcement by staff members), while the other was assigned to "usual care" and no exercise regimen.

Not surprisingly, lymphoma patients improved their cardiovascular numbers by more than 20 percent and reported better mental health, less fatigue, significantly better physical functioning and an improved quality of life. What's more, patients undergoing chemotherapy benefited just as much from exercise as did those who were off their treatments.

Additionally, some 47 percent of the patients on the exercise side experienced a "complete response" (no evidence of disease) versus nearly 31 percent of those in the usual care group.

If you've been wanting to start an exercise program, but don't know where to begin, take a minute to read our 10 tips worth considering before you take your first steps to better health.

Journal of Clinical Oncology, Vol. 27, No. 27, pp. 4605-4612, September 20, 2009

ScienceDaily November 7, 2009