Nutrition Health Review

WINTER 2017

Nutrition Health Review provides consumers updates on the latest medical research, news, trends, and products in nutrition and healthy living.

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Nutrition Health Review not for you. Perhaps purchasing a stationary bicycle or finding an online workout you can do at home is a better choice, at least on a temporary basis. 9. What if I am injured or have a physical disability? If you are not able to exercise due to pain, mobility, or disability, you should consult with an exercise physiologist. Together you can creatively design an exercise program that will meet your needs. As you become more fit and hopefully gain mobility, your exercise program will evolve. KEEP AN ExERCISE LOG An exercise log is a helpful tool for long-term success. It is motivating to see your progress and is satisfying when you can add another workout to the list of completed activities. Another advantage to logging your workouts is the ability to look for trends. What time of day feels best to you for exercise? How many days per week of exercise works best for you? How does your workout feel if you missed a few days in a row? Some people might use their logs to track their feelings, their weight, and even major life events. Log books keep you honest. It keeps you mindful of your commitment and may help to motivate you whenever you have to write "no workout" on skipped days. Here is another trick. If you skip a workout, you must write the reason in the log book. "No time" is not an option since there is always time to find at least 20 minutes. It may be at 5:00 am, or during lunch, or while catching the news in the evening, but in most circumstances, there will be an opportunity to fit at least a short workout into your schedule. You must be very honest with yourself. If you have 30 minutes to watch TV, you have time to exercise. Challenge yourself to be as healthy as you have the potential to be. All the research confirms that self-monitoring tends to help people stick to a diet/exercise routine. It can serve as an early trip-wire. If you are writing down your workouts every day, and writing down "no workout" on days when you skip, you will be able to see when you are slacking off. Because of our human tendency to lie to ourselves about working out, we might not see that we've stopped until it's too late. Research shows that when a person stops exercising for a full week, it is generally six months until they get started again. If you can see your logbook everyday it will tell you if you need to put on those shoes and exercise. Don't let an entire week go by without getting a workout in, or you may be in trouble. 14 Exercise, continued from page 12 continued on p16 * vitamin D Deficiency and Your Health Depression Researchers found a significant relationship between low vitamin D levels and heightened levels of depression among individuals with a history of psychotic disorders. Source: Nerhus M, et al. Low vitamin D is associated w ith negative and depressive symptoms in psychotic disorders. Schizophrenia Research 2016. Headaches Researchers found that vitamin D levels below 16ng/mL were associated with frequent headaches among men between the ages of 42–60 years. Source: Virtanen J, et al. Low serum 25-hydroxyvitamin D is associated with higher risk of frequent headache in middle-aged and older men. Scientific Reports 2016. Cancer Maintaining greater than 30ng/mL vitamin D levels has been associated with a 60% decreased risk in developing bladder cancer among 90,757 study subjects. Sources: Zhao Y, et al. Comparative efficacy of vitamin D status in reducing the risk of bladder cancer: a systematic review and network meta-analysis. Nutrition Journal. 2016; Low vitamin D levels linked to increased risk of bladder cancer. EurekAlert! 2016. Autism Research suggests that gestational vitamin D deficiency is associated with an increased risk of autism-related traits in offspring. Source: Vinkhuyzen AAE, et al. Gestational vitamin D deficiency and autism-related traits: the Generation R study. Molecular Psychiatry 2016. Fibromyalgia Investigators discoverered that low vitamin D status may negatively impact balance among patients with fibromyalgia. Source: Aksoy M, Alton L, Metin, B. The relationship between balance and vitamin 25(OH)D in fibromyalgia patients. Modern Rheumatology 2016.

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