Eat Your Broccoli

There was an interesting abstract in the 2008 issue of Cancer Prevention Research about a new study dealing with Broccoli. Greg Arnold a Chiropractic Physician practicing in Danville, CA commented on the possible health benefits of an antioxidant found in vegetables that may keep lungs healthy.

Many vegetables that contain health benefits, and some of the best are called cruciferous vegetables. These include broccoli, cabbage, cauliflower, brussel sprouts, turnip, and radish. What sets them apart in promoting health are antioxidants called indoles .

An antioxidant in broccoli called sulfurophane has been shown to benefit prostate health and blood vessels in diabetics, but another antioxidant called Indole-3-Carbinol (I3C) has been found to benefit overall cell health, infant health, detoxification, bladder health, and heart health.

Recently a new study has found that I3C may help keep lungs healthy. Lung cancer is the most common cause of cancer deaths worldwide. In the US, 215,020 new cases and 161,840 deaths were estimated in 2008, which accounts for 15% of cancer diagnoses and 29% of all cancer deaths. Cigarette smoke, which contains more than 60 carcinogens, is the cause of 90% of lung cancer cases.

Two of the most potent carcinogens in cigarettes are NNK and BaP. In the study, mice were fed a diet consisting of doses of I3C in varying amounts, or a placebo for one week. During this time, they were exposed to the NNK and BaP carcinogens.

Compared to the placebo group, those in the I3C group had less tumor growth. The lowest effective dose they used was equal to 800 mg per day of I3C in humans.

This led the researchers to say the results indicate the potential of I3C for lung cancer chemoprevention in current and former smokers.

Of course it is too soon to say with certainty that when your mom told you to eat your Broccoli because it’s good for you, that she could see into the future, but it sounds good.

Can Coenzyme Q10 (CoQ10) Benefit Your Heart?

What characteristic does every cell in the human body share? They all contain substantial amounts of coenzyme Q10. Without an ample supply, our body simply can’t function at its’ best. As an active contributor to all aspects of cellular function, CoQ10 has become universally regarded as one of the most vital nutrient supplement available. Coenzyme Q10 (CoQ10) as a powerful antioxidant, is thought to be beneficial to heart health.

It helps the body convert food to energy, and its antioxidant ability protects us from free radical damage, similar to that of vitamin E. Co–Q10 is present in the foods we eat. Rich dietary sources include almonds, ocean salmon, sardines, spinach and certain meats. Research has shown that "soft gel" versions of CoQ10 supplements work better than dry powdered versions.

It is widely accepted that CoQ10 levels decrease with age, and are low in people with chronic diseases such as heart conditions, muscular dystrophies, Parkinson's disease, cancer, diabetes, and HIV/AIDS.

Potential heart health benefits include:

Reducing blood pressure Low blood levels of CoQ10 have been found in people with hypertension.

It may reduce some of the adverse effects associated with statin therapy for treating high blood cholesterol, including reduced heart function.

Reduce angina and may improve exercise tolerance in people suffering with angina.

This antioxidant may also help in reducing lipids in coronary arteries. But at present we do not have enough scientific evidence to recommend for, or against, its use.

Preliminary studies have suggested that CoQ10 may have protective effects in patients with acute myocardial infarction if administered within 3 days of the onset of symptoms.

The Number One Sport…Golf

Golf just may be the best sport to keep fit. That’s my story, and I’m sticking to it! You Golfers know what I am saying already.

And I know others of you may be thinking, "Are You Nuts? That is a Lazy persons sport, how could it possibly be the perfect sport?"

Well, allow me to persuade you and maybe you will believe. There are other sports, like football and basketball, which obviously require lots of energy, strength, and endurance. Golf, on the other hand, does not require as much of those.

I know Golfers use Carts to drive around in, or maybe even a caddy to carry the clubs, and may not really walk any farther than to the next tee, sipping on their favorite beverage and a snack, which does not sound like an extensive cardio session to maintain peak fitness levels…but on the other hand driving a cart or having a caddy, and even the snacks and beverages are choices the golfer makes.

OK maybe it is the norm, but no one forces us to make those choices. If I am motivated I can easily turn golf into something much more advantageous to my fitness goals. First off I can make a choice to carry my own clubs. Humping around my bag around the course cannot help but build strength and challenges my cardio and endurance abilities. If I at least walk the front nine, instead of automatically jumping into the cart, I am ahead of the game. I can even drag out the pull cart, if it is a longer course. Nine or eighteen holes add up quickly. In fact, if you walk the entire course for one round of golf, you will be walking as much as four miles. Or, the way I play, it may be closer to five?!.

An article in the Harvard Men's Health Watch, stated that if you walk 18 holes, three to five times a week, you'll get an optimal amount of endurance exercise for your heart. If you pull your clubs or carry them, you'll burn more calories per round, and benefit even more."
Another point to consider as you age, is that golf can be especially helpful for the elderly and people with heart problems. A study published in a 2004 issue of Aging Clinical and Experimental Research was designed to determine how much time was spent at different exercise levels for male golfers, in relation to age, while walking a typical 18-hole golf course.
The researchers concluded that walking an 18-hole golf course is equal to moderate and high exercise intensity for the elderly, mainly low to moderate for middle-aged men, and low for younger men.

Another study, in the American Journal of Medicine, looked at the effects of regularly walking a golf course on various health and fitness indicators in middle-aged men. For this study, healthy male golfers aged 48 to 64 years who had been largely inactive during the 7 months leading up to the study were compared with age-matched, similarly sedentary controls. The study participants in the intervention group were encouraged to play golf two to three times a week over a 20-week period.

At the end of the study, it also concluded that, "Regular walking had many positive effects on the health and fitness of sedentary middle-aged men. Walking during a golf game is characterized by high adherence and low risk of injury and is therefore a good form of health enhancing physical activity."

Another good thing about golf: While it is a low impact sport, it (unlike swimming or other water exercise) requires lifting the clubs. This gives you the double bonus of being relatively easy on the joints while still working to build or preserve bone density (which is what helps keep our bones strong and more resistant to fractures). Golf doesn't require more extreme measures such as running, jumping, diving, tackling, etc. Thus, as long as you are using correct form and taking the proper precautions, you have a relatively low risk of sport-related injury.

So golf can be a perfect sport, and not just physically. When I play golf, I mainly compete against myself. Even when I am playing against other golfers, I am trying to beat my last score or the best score on that hole. Competing with myself helps motivate me to always do my best in everything I do. Also, with golf, I am outside, getting fresh air, and communing with nature. Golf courses are beautiful places, with rolling green spaces as far as the eyes can see and beautiful tree lines. It can be a very peaceful place.

And while many parts of golf can be peaceful, it can also be a very stimulating and social endeavor. There are always business decisions that get made, or issues resolved on the course. It not only provides a great opportunity for networking with your peers, it also could become a great family event. Moms, dads, siblings, grandparents and even the kids can all get in the game. What we have here is a low impact, weight training, endurance building, outdoor way to increase physical activity and family time all at the same time. Does it get any better than that? I think not!

And although golf can be very beneficial to your health, here are some tips to minimize risk of injuries:

- A very important tip: Stretch daily. Make sure to target the areas that are more golf specific, like the back, shoulders, and arms, and waist.

- Warm up for 10-15 minutes before teeing off.

-Consider taking lessons. When you use correct technique, you are defending yourself from injuries...and of course, learning how to play the game better, instead of working around all the bad habits.

-Make sure you pay attention to your body. If you feel yourself overdoing it, take a break. Switch golf with other activities that work different muscles.

The weather has been great recently and I have a coupon book full of bargains, so this is the perfect time to participate in a "perfect sport". I think I’ll go outside for a walk, in the sun. I’m grabbing the cleats, glove, golf bag, and heading on out to the course.

Later