Club Blog

by: Michael R. Mantell, Ph.D.

Been to your doctor lately?  If so, you may have noticed that in addition to taking your blood pressure, listening to your heart and weighing you, he/she may also have asked you a question that surprised you.

The Centers for Disease Control and Prevention published a new report this week that showed that only one-third of adults who have seen a doctor in the past year have been asked this surprisingly important question—one that can improve your health more than medicines.

In fact, if you have diabetes, it’s more likely that you’ve been asked this question than if you have cardiovascular disease, arthritis, cancer or hypertension.  And if you are obese or overweight, you’re twice as likely to have this question popped on you than if you are healthy.

What’s the question? What is it that your doctor is now getting on board with and discussing with you that he/she has not done in the past?
It’s simple—“Are you getting enough exercise?”  That’s right, more and more physicians are discussing exercise during examinations.

Over the past 10 years, physicians have been increasingly more aware of the value of exercise for many illnesses and as a preventative.  “Medical fitness” has become a thriving and growing area of medical practices, with some physicians having financial ties to fitness centers and gyms attached to their practices or hospitals.  Still, far less than half of US adults do not receive any advice on exercise from their doctors.

The “exercise is medicine” campaign has helped bring exercise to the patient – doctor discussion.  Only problem is that exercise is NOT medicine.  It can help reduce dependence on medicine, can replace the need for medicine, and can push off the need for medicine.  But exercise is exercise and while regular exercise and physical activity can lower the risk of chronic illness conditions, it trumps the need for medicine in many.

The value of physicians bringing up any discussion of exercise lies in the fact that people pay attention to what their doctors advise, as they should.  But additional research also demonstrates that overweight doctors are more likely to prescribe medicine than discuss exercise or weight loss choices.  With 67% of adults obese or overweight, that’s simply unacceptable.

Patients require a very personalize exercise program, so simply making a recommendation for exercise is not enough. And many physicians are not truly expert in exercise program planning. And more may not really know how to bring up a discussion of the value of exercise, especially if they, themselves, don’t exercise.  But with 250,000 deaths attributed to a sedentary lifestyle just last year, and likely many more, physicians, more and more, will be including a discussion of the value of getting regular physical activity in patient visits.  The World Health Organization estimates that physical inactivity is the fourth leading cause of death globally, leading to 3.3 million deaths annually.

My advice is that when your physician recommends that you exercise, ask your fitness professional which exercise is right for you.
Side effects may vary, but will include reduced blood pressure, increased energy, decrease in weight, improvement in sleep and concentration, and reduction in depression and anxiety.  Other side effects may include improved grades for children, reduced symptoms of ADHD, and enhanced feelings of happiness.

(ARA) – The baby boomer generation makes up an estimated 76 million people – roughly one-fourth of the U.S. population. This means that either you or someone you love is part of this aging group. According to Eye on the Boomer, a recent survey by the Ocular Nutrition Society, almost as many baby boomers say they worry about losing their vision as those that say they worry about having heart disease or cancer. What’s more, 78 percent of those surveyed ranked vision as the most important of the five senses. Yet, more than half of the survey respondents ages 45-65 said they don’t typically have a recommended annual eye exam, and even fewer are aware of important nutrients that can play a key role in eye health.

Experts recommend that disease prevention, including lifestyle modification, attention to dietary intake and vitamin supplementation must become a greater focus of primary vision care. Studies indicate that proper nutrition promotes healthy eyes, however many American diets are found to be deficient of the critical nutrients that help protect eye health.

“If people are at risk for heart disease they typically make lifestyle modifications,” says Dr. Jeffrey Anshel, president of the Ocular Nutrition Society. “This survey found that people are as concerned about their eyes but do not know the simple steps they can incorporate into their daily lives to take care of them.”

* Vitamin supplements can be used for your eyes, too
While people take a variety of different supplements to support their health, vitamins specifically formulated to help protect the eyes are often not in the mix – and for many people, they should be. While more than half of those surveyed are taking supplements to protect their joints, bones or heart health only 18 percent say they take supplements to support their eye health.

“As we grow older, the need for certain vitamins and nutrients to support the eye increases – the survey revealed low awareness of these essential nutrients,” says Anshel of nutrients like omega-3 fatty acids, lutein and zeaxanthin. He adds that there is a “need for greater education on the lifestyle modifications that baby boomers can incorporate into their daily lives, including proper nutrition, to help safeguard eye health as they age.”

To help protect eye health as they age, Anshel recommends people aged 45-65 take the following steps:

* Stop smoking, exercise regularly and wear sunglasses with UV protection
* Make an annual appointment with an eye doctor
* Eat foods rich in eye healthy nutrients, such as tuna or salmon for omega-3s and spinach, kale and broccoli containing lutein and zeaxanthin
* To help overcome shortfalls in the diet consider a vitamin supplement specifically-formulated for eye health

To learn more about the Eye on the Boomer survey as well as eye health, please visit ocularnutritionsociety.org.

by: Michael R. Mantell, Ph.D.

Obesity is not just a problem of adulthood. Yes, nearly 70% of adults are either overweight or obese.  But, sadly, approximately one out of three children between the ages 2-19 are also overweight or obese.

When I wrote my master’s thesis on obesity at Hahnemann Medical College way back in the 70’s obesity in childhood was not nearly the epidemic it is today.  The rates of obesity and overweight in childhood continue to escalate.  It’s an easy disease to diagnose but a very difficult one to successfully treat.

What is overweight and what is obese?  A body mass index of 30 or more is considered obese.  A BMI equal to or more than 25 is considered overweight.

Obesity is caused by a combination of over nutrition, inactivity and genetic predisposition.  80% of children who were overweight at age 10-15 were obese adults at age 25, according to one recent study. Another study found that 25% of obese adults were overweight as children. The latter study also found that if overweight begins before age 8, obesity in adulthood is likely to be more severe.

If you have a child who is overweight or obese, you know the pain he or she suffers. I believe it takes a family to help a family get healthy. You know that overweight and obese children are teased, discriminated against and suffer with feelings of isolation and depression.  And you also know the medical illnesses this disease brings your children:  cardiovascular disease, including high blood pressure, high cholesterol and Type 2 diabetes, as well as anorexia and bulimia.  Teaching healthy living skills to your children may not be easy, but it’s just about the most important thing you can do. Before you modify your children’s lifestyle choices, you may well need to modify your own.

Here’s a game plan for you to follow:

1. Identify specific choices and behaviors in your child’s lifestyle that lead to their overweight or obesity.  Inactivity? Improper Nutrition?
2. Set “SMART” goals—specific, measurable, achievable, realistic and timely.  For example, “My child will watch TV or be sedentary and play with digital games no more than two hours a day, seven days a week.”
3. Insure your home promotes healthier choices when it comes to diet by limiting high caloric “junk-type” foods and instead, having more fruits, veggies and greater supervision over portion control.
4. Food should never be used as a reward nor withheld punitively.
5. Verbally praise healthy choices, and avoid criticism, especially derogatory name-calling.  Encourage your child to be his/her best, not THE best.  Nagging, coercive techniques and mealtime battles never work.
6. Parents should be positive role models for physical activity that is fun and engaging.  Exercise and play WITH your children.
7. All children 2 years and older should be involved with moderately intense physical activity for a minimum of 30 minutes each day, and ideally for 60 minutes each day.  PE in school does not provide enough activity and the activity it does provide does not provide for developing healthy levels of fitness in children.

(ARA) – From eating better foods to getting an adequate amount of sleep and exercise, we’re a very health-aware society. So why is it that many Americans routinely overlook one of the cornerstones of good health?

While nearly 70 percent of Americans say they want to be healthier five years from now, just 51 percent recognize that foot health can be a key to achieving that goal, according to a survey from the American Podiatric Medical Association (APMA).

“Nearly eight in 10 adults have experienced some type of foot ailment in their lives. Yet despite the pain, close to three in 10 do nothing about it, simply choosing to live with their pain,” says Dr. Michael King, a podiatrist and president of APMA. “Meanwhile, more than half of those surveyed said they had endured foot pain at some point in their lives but have not sought treatment from a podiatrist.”

So what are the five most common types of foot problems and what causes them? Here are some tips from today’s podiatrists:

* Nail problems are one of the most prevalent foot woes in both men and women. These problems can range from ingrown toenails to fungal infections. Ingrown toenails – a condition in which the corners of sides of a nail dig painfully into the soft tissue of the nail grooves – is the most common form of nail problem. To avoid ingrown toenails, trim nails straight across and don’t dig into the corners. If a toenail becomes infected, see a podiatrist immediately for treatment. Those with diabetes, peripheral vascular disease and other circulatory disorders should seek a podiatrist’s care on a regular basis to help prevent complications.

* Sweaty feet and foot odor are two foot conditions that are often experienced together. While stinky feet are definitely embarrassing, feet that sweat excessively can lead to other foot problems, even creating an environment conducive to the development of athlete’s foot. Closed shoes make feet sweat, but in the winter you can’t avoid wearing them. Instead, practice good foot hygiene. Wash feet daily with soap and water, keep shoes and socks dry, and choose socks that wick away moisture. Change shoes and socks regularly and consider rubbing cornstarch or applying antiperspirant directly onto the soles of your feet.

* Pain in the ball of the feet – Nearly one-third of adults have reported pain in the balls of their feet. Pain in this location can be caused by over-exertion, injury or ill-fitting shoes. To avoid, always wear well-fitting, supportive and activity-appropriate shoes when walking, running or engaging in other physical activity. If necessary, replace the insoles that came in the shoes with ones that provide additional cushioning.

* Heel pain – This type of pain can have many sources, including weight gain, excessive foot flattening, muscle imbalance, injury or even improper footwear. To kick heel pain to the curb, always be sure to warm up and stretch properly before and after exercise. If wearing high heels, opt for heels that are no more than two to three inches in height. For persistent pain, treatment can range from prescribed orthotic devices and medications to cortisone injections, physical therapy and rarely, surgery.

* Bunions – A bunion is an enlargement of the joint at the base of the big toe. Treatments range from self-remedies such as using a bunion pad around the bony prominence, to ice packs to reduce the swelling, and avoiding shoes that could irritate the bunion and even make the problem worse. For persistent pain, see a podiatrist for a full range of treatment options.

“While foot problems are common, that doesn’t mean people should be resigned to living with pain,” King says. “Consulting today’s podiatrist can help people feel better sooner, and get back to living healthier lives.”

San Diego Fitness Psychology – 7 Things I Share with Todd Durkin

by: Michael R. Mantell, Ph.D.

There is no doubt that on the world’s fitness stage, “TD” is among the elite of the elite.  When he agreed to appear on my Saturday morning show on KOGO, “Your Personal Best,” I was ecstatic.  My heart rate soared like I just finished a cardio session at the club.

But when I read his “personal picks” for daily supplements in his terrific book, “The Impact Body Plan” and discovered that I was 7 for 7 on his list, I had to share “our” recommendations with you. The market is flooded with supplements, every fitness magazine and blog has suggestions, and in the end you need to find what works for you.  This list is only a great place to start.

Nutritional science and biochemistry have grown far beyond the simpler concept of nutritional supplementation through vitamin and minerals alone. Here is TD’s (and mine) top 7 to consider, with your physician’s approval of course.

1. Multi-vitamins.  Liquid multi-vitamins are best, with men thinking twice about adding iron and women being certain to do so (unless otherwise instructed by your health professional).  Suggested: First Choice liquid multi-vitamin.

2. Green drinks.  Want a full assortment of antioxidants, minerals, vitamins, polyphenols and probiotics, with a nice energy boost?  The recommended one below is packed with 64 ingredients that support nutrition, digestion, circulation and immunity.  Suggested:  Green Vibrance version 10.3 (honestly, version 10.3).

3. Ground flaxseed.  Seeds, seeds and more seeds.  Especially when they can decrease risk of grisly diseases like cancer, stroke, heart disease and diabetes.  Buy the ground seeds or grind them yourself.  I put them on nearly everything, including in my protein shake, so I can get about 3 or so tablespoons daily.  Suggested: Barlean’s 100% Organic Forti-Flax (San Diego company!)

4. Vitamin D.  Want to build stronger bones, protect against infections, keep a lid on weight and feel happier? This one is it.  Your doctor can tell you what level you need. Suggested: Nordic Naturals Ultimate Omega with D or simply Costco’s Kirkland D3, about 1,000-2,000 international units (again, depending on what your doctor tells you).

5. Green tea. When you are ready to sit back and relax while fighting off free radicals and get some anti-aging going on, drink some green tea.  Not only will your metabolism ramp up, research says your skin glow! Just don’t add any sugar, artificial poison, er, sweeteners or Jack Daniels.  Suggested:  Pure Inventions Green Tea Extract.

6. Protein Powder.  OK. Ready for some clarity?  Whey protein isolate is the top of the heap.  After that, eat slower absorbing egg protein. The former is suggested before and after working out.  While I suggest Proto-Whey, TD likes EAS Whey Protein Isolate or Jay Robb’s Whey Protein Powder Isolate.

Fish Oils. Sure eating nuts, fish, and flaxseed can offer you great doses of fish oils.  Omega-3 fatty acids with 4 grams total of EPA and DHA are recommended