Scott Greenberg, NatureCity author & contributor

As the body ages, it loses muscle function and force. Fish oil supplementation may improve muscle function in post-menopausal women according to a study from researchers at the Parana Federal University in Brazil.

The study is published in the February 2012 issue of The American Journal of Clinical Nutrition.

Study participants included 45 women with an average age of 64. All of the women participated in the same 90 day strength training program, but received different levels of omega-3 intervention.

• 15 women consumed 2 grams of fish oil daily during the strength training

• 15 women consumed 2 grams of fish oil for 60 days before the start of the strength training and then continued during the training

• 15 women consumed a placebo.

Each fish oil supplement contained 0.4 grams of EPA and 0.3 grams of DHA.

The researchers observed that strength training improved muscle torque and the rate of torque development for all groups, but the effects were more noticeable in the omega-3 groups. The omega-3 groups also showed improved performance in the chair-raising exercise, which involves rising from a straight chair without using your hands.

Because omega-3 fatty-acids are not found naturally in the human body, it is especially important to make sure that they are a part of your daily diet. DHA and EPA—the omega-3 fatty-acids used in this study—can be found in dark, oily fish such as tuna or salmon.

If you think you’re not getting enough omega-3 fatty-acids through diet alone, consider adding a high quality supplement to your routine. Make sure your supplement has been tested for purity and potency in order to avoid harmful mercury levels and to get the most out of your daily intake.

Scott Greenberg, NatureCity author & contributor

A recent study from researchers at the Queen Mary University in London shows that certain lifestyle choices can have a serious effect on your risk of developing cancer. In fact, the researchers believe that over 40 percent of cancers could be avoided by making different lifestyle choices.

The results were published in the British Journal of Cancer on December 6, 2011.

The researchers found 14 environmental and lifestyle cancer causes. A third of those 14 were related to smoking, alcohol, diet and obesity. Smoking was the number one cause of cancer,responsible for 23 percent of cancers in men and 15.6 percent of cancers in women. The second leading cause for men was a lack of fruit and vegetable consumption, but for women it was obesity.

Other dietary factors included lack of fiber, too much salt, and eating too much red and processed meat. Additional causes of cancer included radiation exposure, lack of exercise, occupational exposure to chemicals, excessive sunlight exposure and specific infections. Specifically for women, both hormone replacement therapy and choosing not to breastfeed were found to be causative factors.

The study is yet another contribution to the body of knowledge showing that it’s a good idea to follow a healthy lifestyle. While there are certainly no guarantees, this study shows that long term lifestyle changes can lower your cancer risk.

Sarah McGowan-Freije, NatureCity author & contributor

With 1.6 million Americans diagnosed per year, diabetes is reaching epidemic proportions. A recent study from McMaster University in Canada shows that brief, high intensity workouts may help lower blood sugar levels for type 2 diabetics, even if it won’t help with weight loss.

The findings were published in the December 2011 issue of the Journal of Applied Physiology.

The participant group was small, including 8 diabetic patients. The researchers gave a baseline exam at the onset of the study to record blood sugar levels over one 24 hour period. They also assessed fitness levels and took biopsies of thigh muscle to measure proteins.

Participants then participated in a daily brief, high intensity workout on a stationary bike. The 25 minute workout consisted of a warm up at the start of the exercise, a cool down at the end, and one minute rest between ten high intensity 60 second sessions. This routine was followed for one week.

The researchers noted lower 24-hour blood sugar, reduced blood sugar spikes after the participants ate, and increased skeletal muscle mitochondrial capacity, which is a marker of metabolic health.

While the researchers wanted it to be clear that this was a small, preliminary study and therefore more research is needed to determine the exact effect of brief exercise on diabetics, they also pointed out that this could be a good step toward getting people to exercise. Many people have trouble finding the time to exercise, making studies like this important because it shows that even a little exercise can have a serious effect.

Scott Greenberg, NatureCity author & contributor

Researchers working from the Pennington Biomedical Research Center in Louisiana released a study showing that the carotenoid astaxanthin may improve performance and increase energy output of competitive cyclists.

The findings were published in the November 2011 issue of the International Journal of Sports Medicine.

The small study included 21 competitive cyclists between the ages of 18 and 39. Half of the cyclists consumed 4 mg/day of an astaxanthin extract and half consumed a placebo over the course of 28 days.

After the 28 day supplementation period, the participants fasted for 10 hours and then completed a 2 hour exhaustion ride, before completing a 20 km time trial. This ensured that their bodies would rely on fat oxidation and not carbohydrates during the time trial.

Only 14 of the bikers completed the study, 7 in each group. The group that received the astaxanthin extract showed a 5% (2 minute) improvement in time and a 15% (20 watt) improvement in power output. The group that received the placebo showed minimal improvements.

The researchers pointed out that the dietary restrictions of this study make it hard to generalize the findings for a broader group. They also noted that the exact mechanism responsible for the positive effects from astaxanthin is unknown at this time.

Astaxanthin has been shown to improve eye, skin and joint health and boost cognitive function. If you’re looking to increase your dietary intake of astaxanthin, consider consuming more salmon and rainbow trout, krill, and red-pigmented vegetables and fruits.

Sarah McGowan-Freije, NatureCity author & contributor

Researchers from the University of Granada in Spain have released a study showing that taking CoQ10 supplements may reduce oxidative stress and inflammation and prevent the muscle damage that can result from strenuous exercise.

CoQ10 is a coenzyme that produces chemical energy in the body’s cells.

The findings were published in the European Journal of Nutrition online ahead of print on October 12, 2011.

The study included 20 runners who were participating in a 50 kilometer race across the Sierra Nevada mountain range on the highest road in Europe. Two days before the run, ten of the runners consumed one 30 mg capsule of CoQ10. They took three more capsules the day before the run and one additional capsule one hour before starting. The other ten runners consumed the same number of placebo capsules at the same times.

At the conclusion of the race, the placebo group showed a 100% increase in 8-OHdG, which is a marker of oxidative stress and DNA damage. The oxidative stress markers in the CoQ10 group increased only 37.5% and showed fewer pro-inflammatory markers.

The CoQ10 group also had lower levels of creatinine in their urine. High levels of creatinine can be a sign of kidney damage or muscle breakdown

CoQ10 has also been linked with improved cognitive health, heart health, and reversing the effects of aging. This is largely due to its powerful antioxidant and cell protection properties.

If you want to increase your CoQ10 intake, try adding oily fish, organ meats (such as liver, hearts, etc.), and whole grains. If these foods aren’t a part of your current diet, consider a high quality, high potency supplement. This is especially important because after the age of 20 our bodies are less and less capable of naturally synthesizing this essential nutrient.

Sarah McGowan-Freije, NatureCity author & contributor

Everyone knows that exercise is good for your health, but just how good is it? According to an extensive meta-analysis from the Centre for Sports Sciences and University Sports of the University of Vienna, upping your exercise could reduce your risk of dying from chronic disease by almost 40%.

The findings were published on September 5, 2011, in the International Journal of Epidemiology.

The researchers examined data from 80 studies which included 1,338,143 participants and 118,121 deaths from Europe, Canada, the United States, and Asia. They discovered that any exercise reduces mortality risk, but more is almost always better.

Every additional hour of low intensity activity per week resulted in a 4% reduced risk of dying from any cause, compared to people who are sedentary.

As the intensity of exercise increases, however, so do the benefits. Slightly more vigorous exercise such as dancing, nordic walking, hiking, jogging, and bicycling resulted in a reduced risk of 6%. Upping the ante a little bit more to jogging, biking at least 10 mph, and playing active sports reduced the mortality risk by 9%.

The researchers also found that meeting the World Health Organization recommendations of 150 minutes per week of moderate exercise reduced mortality risk by as high as 10% and that exercising for 300 minutes per week—twice the recommended amount of time—could reduce your risk of dying from chronic disease by 39%.

If you’ve been living a sedentary lifestyle and think it’s finally time to utilize that dormant gym membership, start gradually: don’t go from zero to 300 minutes in one week or you’ll risk injuring yourself. Start with low intensity exercise such as taking the stairs instead of the elevator and work your way up to a more vigorous workout.

Sarah McGowan-Freije, NatureCity author & contributor

Migraines are excruciating headaches with no known cause and no known definitive cure. Now a new study suggests that exercise may be as effective as pharmaceuticals and other recommended treatments.

The study was conducted by researchers at the University of Gothenburg, Sweden and their findings were published in the journal Cephalalgia on September 2, 2011.

Study participants included 91 individuals who suffered from migraines. At the onset of the study, the researchers assessed the participant’s migraine status, quality of life, aerobic capacity, and level of physical activity.

The participants were then split into three groups, with one group exercising for 40 minutes three times a week, one group conducting relaxation exercises for the same amount of time weekly, and one group taking the pharmaceutical medication topiramate. Topiramate and relaxation both have previously been shown to alleviate migraine pain.

The researchers assessed the lifestyle factors mentioned at the beginning of the study and again at 3 and 6 months after the conclusion of the study. They found that all of the interventions reduced the number of migraines with no noticeable difference in preventative effect between the three.

Several common migraine triggers have been identified by doctors. They include certain foods such as chocolate, red wine and aspartame, stress, changes in weather and hormonal changes in women. If you are a migraine sufferer, avoid these triggers as much as possible and consider adding exercise and relaxation techniques to your weekly routine.

Emma McGowan NatureCity author & contributor

Researchers from the Harvard School of Public Health came across a surprising discovery in the course of studying how exercise effects heart health: exercise is not only associated with better heart health but seems to be correlated with higher blood levels of vitamin D.

The study was published in the October 2011 issue of Medicine and Science in Sports and Exercise.

The study included 827 men who had no history of heart disease and 412 men who had suffered from a heart attack. All of the men participated in the Health Professionals Follow-up Study from 1994 to 2004.

The researchers found that 3 or more hours of vigorous exercise per week were associated with a 22% reduced risk of heart attack, compared to no exercise.

The men who exercised most had higher levels of HDL (or “good”) cholesterol and lower levels of apolipoprotein B, which is the primary protein in LDL (or “bad”) cholesterol. The HDL cholesterol levels were accountable for 38% of the overall risk reduction. The vigorous exercise group also showed lower levels of hemoglobin A1c, which is a marker for diabetes risk.

Most interesting, however, was the higher levels of vitamin D3 found in the vigorous exercise group. The researchers hypothesized that people who exercise more spend more tend to spend more time outside, therefore maximizing their sun exposure.

Humans primarily obtain vitamin D3 from the sun, however vitamin D3 can also be obtained from fruits and vegetables. The researchers theorize that people who exercise more also may consume a healthier diet including more foods that contain vitamin D.

Heart health is one of the major benefits of vitamin D3 consumption but the “sunshine vitamin” has been linked to numerous health benefits. Studies have shown that higher vitamin D3 levels are correlated with improved eye health, skin cancer prevention, and a reduction in age-related mental decline. Some reports even suggest that higher levels of vitamin D could improve your mood and ease depression symptoms.

Emma McGowan NatureCity author & contributor

For people trying to lose weight, loss of muscle mass can be a real issue. How can you make sure to drop dangerous belly fat without losing the muscles you need to stay in shape and healthy? Researchers from McMaster University in Canada say that a high dairy, high protein diet paired with regular exercise will help you do just that.

The research was published in the Journal of Nutrition on August 1, 2011.

The study group included 90 premenopausal obese and overweight women. The participants were broken up into three groups: one following a high protein, high dairy diet; one following an adequate protein, medium dairy diet; and one following an adequate protein, low dairy diet.

Over the course of four weeks all of the participants exercised daily, completing five days of aerobic training and two days of circuit weightlifting each week. At the end of the study period, the low dairy group lost 1.5 lbs of muscle, the medium dairy group showed no loss in muscle mass, and the high dairy group gained 1.5 lbs of muscle. Additionally, the high protein, high dairy group lost twice as much belly fat as the low dairy group.

The scientists believe the mechanism behinds these results is the amino acid leucine, which is present in dairy products. Leucine helps protein molecules form, creating new muscles. They also pointed out that the calcium in milk combines with intestinal fat to create a “biological soap,” flushing the fat out of the intestine instead of absorbing it into the intestinal walls.

If you’re thinking about adding dairy to your diet to aid with weight loss, try to stick to the low fat dairy products, as too much high fat dairy could reverse the positive effects seen here. Also be sure to incorporate regular exercise into your daily routine.

Sarah McGowan-Freije, NatureCity author & contributor

The next time you’re sitting down to watch a movie, consider picking a funny movie instead of a more serious flick. A recent study has found that laughing may improve your heart health.

The research was conducted at the University of Maryland School of Medicine in Baltimore, Maryland. The findings were presented at the European Society of Cardiology Congress in Paris on August 28, 2011.

The current study was a continuation of research conducted ten years earlier, in which 300 individuals were asked to fill out a questionnaire regarding whether or not they found certain situations to be humorous. That study found a connection between heart disease and a lack of humor; people with heart disease were 40% less likely to find a situation funny compared to those without heart disease. However, the scientists were unable to conclusively state that laughing can protect against heart disease.

In the current study, individuals watched a segment from a funny movie one day and a segment from a stressful movie the next day. The scientists took over 300 measurements and observed a 30-50% difference in blood vessel diameter between blood vessel expansion (when the participants were laughing) and blood vessel constriction (when the participants were experiencing mental stress).

Blood vessel constriction, known as vasoconstriction, reduces blood flow to the heart. It can play an important role in the development of cardiovascular disease.

The researchers concluded that laughter may be as important to heart health as aerobic exercise or statin use. They cautioned that more research is needed but suggested that daily laughter may be a useful tool to help prevent heart disease.