Past and Present Healthy Tips

Over the last fifty years there has been a lot of research to understand the impact of lifestyle and diet  on the human body.  It seems like this field is increasing because for every study completed many more are needed due to additional questions regarding participants health and age.

Research that was completed many years ago is still relevant.  For example the Alameda 7 longevity study which was conducted in 1965.

The Alameda 7 was led by Lester Breslow in Alameda California to examine health habits of 6,928 people.  Breslow found that a 45 year old who followed at least 6 of 7 healthy habits had a life expectancy 11 years longer than that of a person who followed 3 or fewer.

The habits are:

1. Avoiding smoking
2. Exercising regularly
3. Maintaining a healthy body weight
4. Sleeping 7 to 8 hrs hours per night
5. Limiting consumption of alcohol drinks
6. Eating breakfast
7. Avoiding snacks between meals

Almost 50 years later the first five healthy habits of the list have been confirmed by many scientists, including Jeff Housman as important in promoting longevity and delaying illness and death.  Housman Alameda study

Last week I read Everyday Health Tips for Runners*.   The book is old.  It was published in 1990.  It was interesting to read a book written 28 years ago to find out how the recommended tips changed and did not change over the years.

Most of the health tips given in the book are still true today.   Given below are some examples:

• Warm up before a workout
• Cross-train for total fitness
• Follow RICE (rest, ice compression and elevation) for injuries 
• Limit fat intake to 30% of total calories
• Recommended Dietary Allowance (RDA) for protein is 0.36 gram per pound of body weight
• Total cholesterol should be <200 
• Typical blood pressure is 120/80 

I was surprised to find four tips in the book that have changed over the years.  The changes are around diet and supplements.

1.  Diet Soda
The book indicates that it is okay to drink diet soda as long as you continue to drink milk (page 16).

Today there is a lot of concern with drinking diet soda because of the sweeteners and it is not recommended.  Runner's World diet soda health impacts, Consumer Report Diet Soda Health Impact

2.  Most Important Food for Runners
The book indicates that carbohydrates (pasta) are the most important food for runners because they provide fuel for the working muscles (page 10).

Today pasta and other processed carbohydrates like crackers, cookies, and muffins are not encouraged due to over-processing and low nutrient content.  Low quality carbs have been distinguished from higher quality carbs like potatoes and whole grains.  Carbohydrates Runner's World

An internet search revealed that the focus today is on nutrients and vitamins rather than carbohydrates and that there isn't one most important food.  Top foods for runners from Runner's World

The Runner's World Cookbook is promoted as "the perfect combination of performance-boosting nutrients to maximize performance with easy, delicious and quick recipes".    Runner's World Cookbook


3.  Vitamins
The book recommends 4 key vitamins (page 13).  The vitamins include Vitamin C and three B vitamins (thiamine (B1), riboflavin (B2) and niacin).

Vitamin D was not mentioned in the book.  Today it is considered very important for bone and muscle health, anti-inflammation and heart health.   Vitamin D Runner's World

There are many articles from Runner's World regarding nutrients and vitamins in the diet.  15 key nutrients, Nutrients in your diet.  The  central theme is that it is important to get nutrients and vitamins from your diet but it is okay to take supplements if necessary.  Supplements Runner's World

4.  Amino acid supplements
The book indicates that amino acid supplements are not needed because there is no research to support improvement in performance (page 20).

However, a recent study indicated that athletes who took supplements showed less muscle damage as compared to athletes who took a placebo.  Study shows encouraging results for supplements Runner's World.

It seems like the general tips for healthy running are the same after almost 30 years and the only tips that have changed are based on nutrition.  It makes me wonder how guidelines will change in the future based on new research findings.  Maybe sugar and fat and will turn out to be good for you!

*Editors from Runner's World magazine, Everyday Health Tips for Runners, Rodale Press Inc., 1990

Easy Ways to Reduce Neck Pain

Do you ever have a stiff or sore neck?

A sore neck, no matter how minor, can really get in the way of life.  It nags, prevents normal movement, and can restrict activities.  Sometimes the pain goes away after a couple of hours but sometimes in hurts for a couple of days.

In addition to soreness a stiff neck can result in reduced blood supply to the brain.  This causes poor well-being, reduction in energy level and breakdown of the immune system.*

The most important role of the neck is that it supports the head and houses arteries that supply blood to the brain from the heart.  The brain is the "computer" of the entire body so if it doesn't get enough blood, it will perform under par and all the systems of the body will malfunction.

The Neck Connection written by Dr. Mosaraf Ali indicates that several medical problems such as headaches, obesity, and high blood pressure can be healed by neck message and lifestyle changes.   In his research Dr. Ali found that improved blood flow to the brain can enhance the healing process.

The main cause of neck pain is tension.

During periods of intense anxiety, muscles tense up dramatically.  Muscle tension tightens muscles, especially in the shoulders, back and neck.

Flexibility is very important for your entire body and especially your neck.  Flexibility can help the body reach its optimum fitness level, may play a role in injury prevention, and can even contribute to staving off conditions like arthritis and more serious illness.  Benefits of flexibility

My neck used to get stiff after driving a car for more than 4 hours, sitting at my desk too long at work and turning my head too fast while biking.

Recently my neck has felt great which is because I am regularly stretching my neck at yoga class.  

Neck Stretches 

1.  Side Stretches

• Sit in a comfortable position
• Tip head to the right gently pull down with right hand, hold for 10 seconds
• Tip head to the left gently pull down with left hand, hold for 10 seconds

2.  Side to Side

• Gently pull your head forward with your chin toward your neck as if you were nodding
• Hold this position for 10 - 15 seconds
• Gently pull your head to the side so you ear approaches the opposite shoulder
• Move your head back to the center
• Gently pull your head to the opposite side so you ear approaches the opposite shoulder
• Turn your head back and forth to opposite shoulders

• Lean your head back
• Hold this position for 10 - 15 seconds
• Open your jaw a couple of times
• Turn to the left and then to the right keeping neck on back of body

 3.  Circles

• Slowly rotate your head in a circle for 10 seconds
• Change direction and continue rotating for 10 more seconds

Additional stretches are given at these links:   Routine Neck Stretches,  Stretches for a Sore Neck

In addition to stretching it is also important to strengthen the neck.  This will make the muscles stronger, which can provide support and strength.

Given below is a simple exercise to strengthen the neck.

• Lay flat on back with knees up and hands on your stomach
• Push the middle of your head into mat hold for five seconds

*Ali, Mosaraf, The Neck Connection, Sugar and Spice Resources Limited, 2011.

MSG Investigation

I very seldom eat at Chinese restaurants or include soy sauce with my meals at home because I don't feel good after eating either one.  I get a headache, my heart starts pounding hard, and I can't sleep.

I always thought that it was because MSG is a form of salt and I was sensitive to it.

So I decided to investigate.  I found out I was wrong in my assumption about salt.

I also learned that scientific studies have shown that MSG can impact your health, but the FDA considers the addition of MSG to foods to be "generally recognized as safe" (GRAS).

MSG is monosodium glutamate.  It is the sodium salt of glutamic acid.  It is 78.2% glutamic acid, 12.2% sodium and 9.6% water.  In the human body, glutamic acid almost always exists as glutamate.  Chemistry Description

MSG is a flavor enhancer and preservative commonly added to canned vegetables, soups and processed meats.

Many restaurants such as McDonald's, Arby's, Chili's, Pizza Hut and Outback Steakhouse also add  MSG to their foods.*

Side effects that have been reported related to MSG consumption include severe headache, flushing, sweating, facial tightness, heart palpitations, chest pains, shortness of breath, nausea, muscle weakness; and numbness, tingling or burning of the mouth, around the face and in the limbs, according to MayoClinic.com.

MSG disrupts brain chemicals because it breaks down into glutamate, which is an important chemical messenger in your brain. Short Term Impact

In the book by John and Michelle Erb, The Slow Poisoning ofAmerica, several health problems are attributed to the consumption of MSG.  The book references scientific studies to show that Diabetes, Headaches and Migraines, ADHD, Autism and Alzheimer's can be caused by MSG.

The FDA requires that any foods that have added MSG list it in the ingredient panel on the packaging as monosodium glutamate.

However, MSG occurs naturally in ingredients such as hydrolyzed vegetable protein, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extracts and protein isolate as well as in tomatoes and cheeses.  These ingredients must be listed on the ingredient panel but they do not have to indicate that they naturally contain MSG. FDA internet site

Unfortunately, it is perfectly legal for a company to say their food product has "No added MSG" so long as they don't add an ingredient called "monosodium glutamate" to their food.  MSG, however hides in more than 40 commonly used ingredients.  For example, soy sauce has naturally occurring MSG that is formed during production but it is not added to the product.

This link (Ingredients which have MSG) provides a list of ingredients which contain MSG.

I checked this list with the food in in my cupboard.  I was surprised to find the following:

• No MSG:  Quaker oatmeal, Tostitos, Siracha sauce, Thomas english muffins, Cheerios, Jiff peanut butter and Toufayan gluten free wraps 

• Has MSG:  Morning Star Farms spicy black bean veggie burgers, Schuler's cheese spread, Doritos and Swanson's vegetable broth.

As a result of my investigation I plan to:

• continue to minimize processed foods in my diet
• only eat out occasionally
• always read labels  

Whether or not MSG will impact my health long term I do not know, but I do know it effects me immediately when I eat a lot of it.

You should form your own opinion about the impact of MSG on your body.  Pay close attention to how you feel after eating at home and at restaurants.

*Erb, John E., Erb, Michelle, The Slow Poisoning of America. Paladins Press, 2003, pps. 91-95.

Well-Being Checklist

Most of the time I feel great.  I am active, energetic and pain free, my mind is constantly curious and interested and my spirit is happy and optimistic.

I like to solve problems and when I don't feel 100% I analyze my well-being and figure out why I don't have any energy, or why my neck has been stiff for the last three days

Given below is the checklist I use to determine why I do not feel 100%.  This checklist is only for minor issues and you should see your doctor for serious problems or if a minor problem does not go away.

As you pay more attention to your body, mind and spirit you will probably develop your own well-being checklist.




Optimum Well-Being
Body - good health, pain-free, energetic
Mind - engaged, sharp, interested, enthusiastic, productive
Spirit - happy, optimistic, purpose, connected, peace