Our Ancestors Didn't Die of Cancer ...
by Joseph Mercola: The
'Junk Food' That May Help Slash Your Risk of Cardiovascular Disease
interested in living a longer, healthier life, nothing beats proper
diet and exercise even low amounts of exercise. A recent
published in the journal Lancet, which included several hundred
thousand people between 1996 and 2008 found that a mere 15 minutes
of exercise a day can increase your lifespan by three years!
Those who got
themselves moving for at least 15 minutes a day, or 90 minutes a
week, also had a 14 percent reduced risk of all-cause mortality.
additional 15 minutes of daily exercise beyond the minimum amount
of 15 minutes a day further reduced all-cause mortality by 4 percent,
and all-cancer mortality by 1 percent. These benefits were applicable
to all age groups and both sexes, and to those with cardiovascular
who were inactive had a 17 percent increased risk of mortality compared
with individuals in the low-volume group."
Increases Life Expectancy
known to be effective in the prevention of disease of all kinds
which, naturally, will allow you to live longer.
exercise can help:
have measured the biochemical changes that occur during exercise,
and found alterations in more than 20 different metabolites. Some
of these compounds help you burn calories and fat, while others
help stabilize your blood sugar, among other things. Essentially,
being of a healthy weight and exercising regularly creates a healthy
feedback loop that optimizes and helps maintain healthy glucose
and insulin levels through optimization of insulin receptor sensitivity.
And, as I've mentioned before, insulin resistance primarily
driven by excessive consumption of refined sugars and grains along
with lack of exercise is the underlying factor of nearly
all chronic disease that can take years off your life.
heart disease and cancer are two of the top killers of Americans,
and exercise can effectively help prevent the onset of both, primarily
by driving down your insulin levels. Exercise also helps lower your
estrogen levels, which explains why it appears to be particularly
potent against breast cancer.
also be imperative for successful treatment of serious
diseases such as cancer. In fact, a new report
issued by Macmillan Cancer Support argues that exercise should
be part of standard cancer care. It recommends that all patients
getting cancer treatment should be told to engage in moderate-intensity
exercise for two and a half hours every week. Research
has shown that exercise can:
your risk of dying from cancer. For example, exercise
reduces your risk of dying from prostate cancer by up to 30 percent.
And a previous
study by Harvard Medical School researchers found that breast
cancer patients who exercise moderately for three to five hours
a week cut their odds of dying from cancer by about half, compared
to sedentary patients. In fact, any amount of weekly exercise
increased a patient's odds of surviving breast cancer. This benefit
also remained constant regardless of whether women were diagnosed
early on or after their cancer had spread.
your risk of cancer recurrence. Research has found that
exercise reduces risk of breast cancer recurrence by about 40
energy and minimize the side effects of conventional cancer treatment
to Ciaran Devane, chief executive of Macmillan Cancer Support:
patients would be shocked if they knew just how much of a benefit
physical activity could have on their recovery and long term health,
in some cases reducing their chances of having to go through the
grueling ordeal of treatment all over again. It doesn't need to
be anything too strenuous; doing the gardening, going for a brisk
walk or a swim, all count."
Important: Diet or Exercise?
important as exercise is, it only accounts for about 20 percent
of the health benefits reaped from a healthy lifestyle. The bulk
of the benefits are really derived from proper nutrition...
"Body by science" by Doug McGuff, MD from Ancestry
Here, Dr. Doug
McGuff, author of the book Body
by Science, explains how going back to a "paleo" way of
eating – similar to the way our hunter-gatherer ancestors ate –
can help you optimize your health and live a longer, more disease-free
life. The paleo diet is not a fad – with proven science behind it,
a growing number of physicians and health advocates are embracing this
back-to-basics diet, which may be better at lowering body fat than
Paleolithic period, about 12,000 years ago, people ate primarily
non-starchy vegetables, fruit, nuts, roots and lean meat, including
ostrich and bison as well as organ meats and seafood a far
cry from the standard American diet. Today, these healthy staples
have been largely replaced with refined sugar, high fructose corn
syrup, cereal, bread, potatoes and pasteurized milk products … which
are doing you no favors in terms of health. During the Paleolithic
period our ancestors didn't die of heart disease, diabetes and cancer
which are among the leading causes of death today, and all
are related to diet.
disease-causing culprits in the modern diet are sugars, particularly
fructose, and grains. If you want to avoid heart disease, high cholesterol,
type 2 diabetes or even cancer, you'll want to severely restrict
your fructose and grain consumption.
My Diet Plan
Summary of Basic Concepts
If you're still
confused about what a "proper diet" is, I suggest reviewing my
Insulin Diet Plan, which is designed to guide you through the
dietary changes in a step-by-step fashion, moving from beginners
to intermediary to advanced. When properly applied, it can improve
just about anyone's health.
a summary of the basic recommendations:
- Limit fructose
to less than 25 grams per day. Ideally, you'll also want to limit
the amount of fructose from fruit to 15 grams per day, as you're
likely consuming 'hidden' fructose if you eat even small amounts
of processed foods or sweetened beverages
- Limit or
eliminate all processed foods
all gluten, and highly allergenic foods from your diet
- Eat organic
foods whenever possible, preferably locally-grown
- Eat at least
one-third of your food uncooked (raw), or as much as you can manage
the amount of fresh vegetables in your diet
- Avoid artificial
sweeteners of all kinds
- Swap all
trans fats (vegetable oils, margarine etc) for healthful fats
like raw butter or coconut oil
- To re-balance
your omega-3 to omega-6 ratio, take a high-quality omega-3 supplement,
such as krill oil, and reduce your consumption of processed omega-6
fats from vegetable oils (trans fats)
- Drink plenty
of pure water
your vitamin D levels, either through appropriate sun exposure,
a safe tanning bed, or as last resort an oral vitamin D3 supplement
to exercise, variety is the name of the game. You also need to pay
attention to intensity or level of difficulty. When an exercise
becomes easy to complete, it's a sign you need to work a little
harder and give your body a new challenge.
There are five
types of exercises that will turn your peak fitness regimen into
a truly comprehensive exercise plan:
(Anaerobic) Training: This really is aerobic and
anaerobic, but the research shows that the anaerobic phase if
far more important. The BEST way to condition your heart and burn
fat is NOT to jog or walk steadily for an hour. Instead, it’s
to alternate short bursts of high-intensity exercise with gentle
recovery periods. This type of exercise, known as interval
training or burst type training, can dramatically improve
your cardiovascular fitness and fat-burning capabilities.
Another major benefit of this approach is that it radically decreases
the amount of time you spend exercising, while giving you even
more benefits. For example, intermittent sprinting produces high
levels of chemical compounds called catecholamines, which allow
more fat to be burned from under your skin within the exercising
muscles. The resulting increase in fat oxidation increases weight
loss. So, short bursts of activity done at a very high intensity
can help you reach your optimal weight and level of fitness, in
a shorter amount of time.
It also promotes
the production of human growth hormone (HGH), known as “the
fitness hormone,” which can help you add youthful vigor to your
years, in addition to promoting weight loss and improved muscle
Jogging, using an elliptical machine, and walking fast are all
examples of aerobic exercise, which will increase the amount of
oxygen in your blood and increase endorphins, which act as natural
painkillers. Aerobic exercise also activates your immune system,
helps your heart pump blood more efficiently, and increases your
stamina over time.
Just don’t make the mistake of using aerobic as your primary or
only form of exercise, as you’ll forgo many of the most potent
health benefits exercise has to offer if you do...
Training: Rounding out your exercise program with a 1-set
strength training routine will ensure that you're really optimizing
the possible health benefits of a regular exercise program. You
need enough repetitions to exhaust your muscles. The weight should
be heavy enough that this can be done in fewer than 12 repetitions,
yet light enough to do a minimum of four repetitions. It is also
important NOT to exercise the same muscle groups every day. They
need at least two days of rest to recover, repair and rebuild.
Exercises: Your body has 29 core muscles located mostly
in your back, abdomen and pelvis. This group of muscles provides
the foundation for movement throughout your entire body, and strengthening
them can help protect and support your back, make your spine and
body less prone to injury and help you gain greater balance and
Pilates and yoga are great for strengthening your core muscles,
as are specific exercises you can learn from a personal trainer.
Even if a personal trainer is not in the cards for you right now,
these sample videos for examples of healthy exercise routines
you can do with very little equipment and in virtually any location.
Focusing on your breath and mindfulness along with increasing
your flexibility is an important element of total fitness.
for Those with Chronic Health Problems
even if you're chronically ill, exercise can be a potent ally. That
said, if you have cancer or any other chronic disease, you will
of course need to tailor your exercise routine to your individual
scenario, taking into account your stamina and current health. For
example, you may at times need to exercise at a lower intensity,
or for shorter durations, but do make a concerted effort to keep
yourself moving. As mentioned above, even cancer patients should
aim for a minimum of 2.5 hours of exercise a week, at moderate
intensity, to boost their chances of successful recovery.
to your body and if you feel you need a break, take time to rest.
But even exercising for just a few minutes a day is better than
not exercising at all.
In the event
you are suffering from a very weakened immune system, you may want
to exercise in your home instead of visiting a public gym. But remember
that exercise will ultimately help to boost your immune system,
so it's very important to continue with your program, even if you
suffer from chronic illness or cancer.
2011 Dr. Joseph Mercola
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