For all you gals - use it or lose it!
I always like to have some good news for all you beautiful gals. I got into Yoga and a healthy active life style many moons ago because of all the evidence that exercise prevented premature aging and disease in men. Now I hope that all you women can take heart from all the women's studies evidence and not take the superficial path of esthetic surgery and medication.
The slight extra effort pays off in the long run. I have taken the trouble to sight the studies, not to bore you, but to assure you that the evidence is extremely convincing and keeps pointing in the same direction - as my dear godfather used to say: Use it or lose!
Women health studies
Higher levels of physical activity help with the prevention of physical impairment and cognitive decline, together or separately, not only for men but also for women. Physical inactivity is one of the best predictors of poor aging in women.
Physical exercise for women
A higher quantiity of physical exercise has already been shown to improve conditions such as osteoarthritis, hip fractures and falls, heart disease, cancer, respiratory disease, diabetes, obesity and low fitness. Newer studies show the same effects for women and also demonstrate a reduced risk of cognitive decline.
Skeptics claim that of course the healthier people are the ones that exercise to begin with. However, new studies have randomly assigned inactive people to exercise programs and others to a placebo control group. The results show that physical exercise increased the chances of remaining healthy.
A Harvard School of Public Health study reported that among the 13,535 nurses who were healthy when they joined the study in 1986, the physically active ones were still active more than a decade later when they were in their 70's.
In a metanalysis of 52 studies of exercise and colon cancer, researchers concluded that those who were most active were 21 percent less likely to develop the disease, perhaps because activity stimulates the bowel. The risk of breast cancer, is 16 percent lower among physically active women. Exercise may protect postmenopausal women against many different cancers, such as of the endometrium, pancreas, colon and esophagus, by keeping their weight down.
Aerobic exercise is a valuable protector of the heart and blood vessels. It maintains the heart's resistance to work, decreases blood pressure and raises the 'good' HDL-cholesterol. Because of these positive effects of exercise active women have fewer heart attacks and strokes.
Studies of women ages 50 to 79, who walk quickly for 30 minutes a day five days a week, and do some vigorous exercise, reduced their risk of heart attacks and heart disease. Women who walked about one hour a day were 40 percent less likely to have a stroke than women who did not walk an hour a week.
Activity has even been shown to lower the risk of developing diabetes in women of normal weight. A study of 68,907 healthy female nurses found that those who didn't exercise had twice the risk of developing diabetes, and those who who didn't exercise and were obese had 16 times the risk when compared with the normal-weight active women.
Another study of prediabetic men and women that assigned them to modest physical activity (at least 2.5 hours a week) found exercise more effective than the drug metformin at preventing full diabetes.
As you age, one of the greatest benefits of regular physical exercise will be its ability to prevent or delay your loss of cognitive function. A new study of healthy men and women over 55 found that those who were physically active more than three times a week were the least likely to lose cognitive capacity.
An Australian study randomly assigned 170 volunteers with memory problems to a 180 day program of physical activity or to a control group. The exercise group resulted in “a modest improvement in cognition.” Other studies confirm that exercise helps older people maintain short-term memory, which enables them to plan, schedule, multitask, and store information and eventually use it effectively.
So - Use it or Lose it!
Tea and Coffee
Tea and coffee drinkers have a lower risk of developing type 2 diabetes,according to new evidence. And the protection is may not form caffeine because decafinated coffee has the greatest effect. Researchers looked at 18 separate studies involving about 500,000 people. Results revealed that people who drink three or four cups of coffee or tea a day reduce their risk by 20%. Decaffeinated coffee reduces their risk by 33%.
Type 2 diabetes
Type 2 diabetes usually starts after the age of 40 and develops when the body does not produce enough insulin or the insulin does not work properly. The treatment usually includes a healthy diet, increased physical activity and medication. Each additional cup of coffee or tea consumed in a day cut diabetes risk by 7%. Instead of caffeine, other compounds in coffee and tea - like magnesium or lignans and chlorogenic acids - may be involved.
"The identification of the active components of these beverages would open up new therapeutic pathways for the primary prevention of diabetes mellitus....If such beneficial effects were observed in interventional trials to be real, the implications for the millions of individuals who have diabetes mellitus, or who are at future risk of developing it, would be substantial." said Dr Victoria King, of Diabetes UK. "What we can be sure of is that the development of type 2 diabetes is strongly linked to lifestyle, which means that many cases could be prevented by keeping active and eating a healthy balanced diet that is low in fat, salt and sugar with plenty of fruit and vegetables."