Yes, according to
a growing body of evidence. High levels of vitamin D have been found to
protect against several kinds of cancer, particularly those of the
digestive system: mouth, throat, stomach, and colon. While many of us
think we get plenty of vitamin D from milk or a multivitamin, it turns
out that the best source is the sun. Its rays trigger your body to
produce the nutrient, and a 10-20 minute stroll each day yields an
abundant dose.
How much of the
sunshine vitamin do you need? About 1,500 IU each day to reap the
protective rewards seen in the study, which is about how much a daily
10-20 minute walk produces. By contrast, a glass of milk has only 100
IU of D, and 3.5 ounces of salmon has 360 IU. Even the recommended
daily dose is comparatively low: just 400-600 IU. But many public
health experts are calling for the recommendation to be raised to
1,000-2,000 IU, the current upper limit considered safe for adults.
To get your daily
dose of sun while minimizing skin risks -- you don't want to trade one
cancer for another -- walk in the morning or afternoon, when the rays
are less intense. And try applying a sunscreen just before you leave
the house. Because it takes about 15-30 minutes for chemical sunscreens
to kick in, by the time it starts working, you'll have gotten your
daily D.
Source: Journal
of the National Cancer Institute, ©2006
June 18, 2006- Good Moves for Bad Knees
Knees can end up Tin Man creaky or Bionic Woman supple. It's your
choice.
The secret to avoiding knee arthritis: Don't sit on the sidelines.
Just ask a group of midlife adults who already had knee problems -- a
virtual invitation to osteoarthritis. After doing basic weight-bearing
exercises 3 times a week for 4 months, they'd squatted, lunged, and
stepped their way to real rewards. The evidence: fewer aches, stronger
muscles, and measurably healthier cartilage.
It's no news that challenging muscles and bones with weight work
makes them stronger. Now there's evidence that cartilage -- the tough
yet flexible tissue found in joints -- also becomes stronger in
response to weight-bearing exercise. And healthier cartilage lowers the
odds of osteoarthritis.
The exercisers wound up with more glycosaminoglycan (GAG), a key
component of cartilage, in their knees. And the more GAG they had, the
less pain they experienced -- and the easier it was to move. So if
you've avoided even basic exercise classes because of a bum knee, sign
up! It could keep that iffy joint comfortable, flexible, and
arthritis-free.
Source: Arthritis and Rheumatism, ©2006
June 25, 2006- The Quickie Workout
Is your 30-minute workout always last on your to-do list? Here's
help.
Whether you're constantly time-crunched or just exercise averse,
it's possible to get many of the same health benefits without freeing
up a full half hour. Research consistently shows that three 10-minute
sessions are as effective in many ways -- including controlling
cholesterol -- as a solid 30-minute workout. So even if you're
stretched thin between work and home, you can still make fitness a top
priority.
Not only will 30 minutes of daily exercise -- whether done all at
once, or not -- help lower your triglycerides, but it also will reduce
your risk of heart disease, diabetes, and certain types of cancer.
Slipping three 10-minute workouts into your hectic schedule just takes
a bit of creativity: Park your car 10 minutes from your destination and
walk the rest of the way -- back and forth and that's two sessions
already. Add another walk during your lunch break or while returning
cell phone calls and you're done. Although longer sessions of exercise
are needed if you want to boost your aerobic fitness and burn fat,
doing something is way better than doing nothing.
Source: Medicine & Science in Sports & Exercise, ©2006
