New study done in some patients with prostate cancer have discovered that exercising at least 15 minutes a day may help reduce the fatality risk for this patients.

The study was presented at the American Association for Cancer Research Frontiers in Cancer Prevention research conference, and scientists indicated that moderate levels of exercise can offer benefits to those fighting the disease.

Prostate cancer, which is detected through moderating PSA levels, is a common cancer found in men aged 60 and older that can become fatal without treatment.

The researchers looked at the exercise levels of 2,686 patients. They found that men who engaged in at least three hours a week of exercises such as jogging, biking, swimming and playing tennis, had a 35 percent lower risk of mortality.

When it came to walking, men who walked four or more hours a week had a 23 percent less risk of dying than those who walked less than 20 minutes a week. Similarly, men who walked at a fast pace for at least 90 minutes a week had a 51 percent less risk than those who walked less than 90 minutes a week at a slow pace.

More than 1 in 3 Americans have at least one type of cardiovascular disease—including high blood pressure, coronary heart disease, heart failure, or stroke.

And yet many of them believe that their heart health is “ideal.” In fact, 4 in 10 Americans surveyed say their heart health is ideal even though they ignore their risk factors for heart disease, according to the American Heart Association.

More than half of those who reported having ideal heart health admit that a health professional has told them in the past that they have a risk factor for heart disease or that they should change their lifestyle in order to improve their health. Whether you believe your heart is in great shape or not, here are the AHA’s seven steps to take early in life to ward off cardiovascular disease.

Don’t smoke

Having never smoked or having quit more than a year ago is one of the factors that put people in the “ideal” category for heart health, according to the AHA. Smokers are at higher risk for developing health problems such as atherosclerosis, the buildup of fatty material in the arteries, which can result in heart disease, heart attack, and stroke. Smoking itself is considered to be the most important preventable cause of premature death in this country, the AHA reports.

If you live with another smoker and want to quit, try to persuade him or her to quit, too, advises Clyde Yancy, president of the AHA and medical director at the Baylor Heart and Vascular Institute at Baylor University Medical Center in Dallas. “The thing that is most important is having a concerned significant other who is providing support,” Yancy says. Smokers are usually more successful in quitting if they live with a nonsmoker or “with someone who is also quitting or wants to quit.”

Lower your body mass index

To protect your heart, aim for a body mass index lower than 25, the AHA says. The United States is “under assault” by the problem of obesity, Yancy says, and being overweight or obese is the “first step toward adult-onset diabetes.” That is a risk factor for coronary heart disease.

The key is “energy in versus energy out,” Yancy says. “It is an overall program, [including] selection of food items, portion size, and burning calories.” But don’t be overly concerned if you find a BMI of less than 25 to be a goal too difficult to reach. “Any weight loss is a benefit,” Yancy says.

Exercise several times a week

A routine that includes at least 150 minutes of moderate-intensity exercise per week—brisk walking, ballroom dancing, or gardening, for example—or 75 minutes per week of vigorous activity, such as jogging, aerobic dancing, or jumping rope, is one of the targets for achieving ideal heart health, according to the AHA.

Still, it’s not always easy to start an exercise regimen if you’ve been sedentary for a long time. A good general rule of thumb: “If you’re doing nothing, do something, and if you’re doing something, do more,” Yancy says. Then, gradually lengthen your exercise routine until you meet the recommended targets.

Maintain a healthy diet

To control weight and blood pressure, add variety to your diet by including fruits and vegetables that are low in calories but high in vitamins, minerals, and fiber. Also, eat unrefined whole-grain foods, which help you feel full faster and improve your cholesterol level. Eating fish at least two times per week may help decrease your risk of death from heart disease by supplying you with omega-3 fatty acids. Select lean meat and skinless poultry, and when it comes to dairy products, buy fat-free, 1 percent fat, and low-fat items.

Control your cholesterol

Having a total cholesterol level of less than 200 milligrams per deciliter is the goal for ideal heart health. While you’ve most likely heard talk about “good” and “bad” types of cholesterol, “what research shows is that one number matters most to the most people, and that’s the total cholesterol,” Yancy says. A blood test at your doctor’s office can let you know where you stand.

About 75 percent of blood cholesterol comes from your liver and other cells; 25 percent comes from food you eat. Emphasize foods low in cholesterol and saturated fat and free of trans fat. A good target? Limit your intake to 300 milligrams of cholesterol daily, the AHA advises.

If you’ve just been diagnosed with high cholesterol, your doctor may prescribe medication to help control it, or he may suggest that you make lifestyle changes first—such as changing your diet and exercising—to see if that brings your cholesterol level down without medication.

Lower your blood pressure

One in 3 adults has high blood pressure, but about 21 percent don’t know they have it, according to the AHA. Considered the most significant risk factor for heart disease, hypertension—if left uncontrolled—can be deadly. It can result in heart attack, stroke, heart failure, or kidney failure. Normal blood pressure is less than 120/80.

Doctors can prescribe medications to help control blood pressure, but drug-free approaches—such as a nutritious diet, regular exercise, stress management, decreasing alcohol use, staying away from tobacco smoke, and keeping your body at a healthy weight—may help, too.

Aim for a fasting blood glucose level less than 100 mg/dL

Adults who have diabetes are two to four times as likely to end up with heart disease or stroke as people without diabetes, according to the AHA. And even properly controlled diabetes still carries risk; simply having the disease heightens the chance of heart disease and stroke.

Still, it’s important to control blood sugar in order to slow the onset of long-term problems, and keeping blood sugar in check can even decrease the need for medications. Diabetics should keep up with regular checkups and make sure that other risk factors—such as high blood pressure—are controlled as well.

While consuming less fattening foods and following an alkaline diet of fruits and vegetables may help decrease artery blockage, a study has found that exercise may help patients with peripheral artery disease.

There are more than 5 million patients who suffer from the disease, which deals with the plaque build-up in arteries that can limit blood circulation to the limbs, which can ultimately cause an amputation.

According to a study found in The Proceedings of the National Academy of Sciences, it was revealed that exercises help with the creation of a protein known as PGC-1alpha, which helps with the generation of new blood vessels in leg muscles. The protein senses poor circulation in the body and works to fix the problem. Researchers noticed that exercise helps boost this process, known as angiogenesis, faster.

“Our data strongly suggest a new paradigm for the process of angiogenesis in response to exercise, demonstrating that upstream beta-adrenergic signaling, likely stemming from increased nerve activity, triggers angiogenesis,” the authors wrote

Eight out of ten adults in America have—or will soon experience—back pain brought on by the wear and tear of living.

It seems simple to pop a pill for the pain, by why not avoid the side effects by trying natural possibilities first? You can turn to natural healing practices and herbs to alleviate back pain.

According to Chinese medicine, the skeletal structure, bones, and lower back are part of the kidney network. Kidney energy tends to diminish as we age, more rapidly with unhealthy diet, excessive strain, and youthful indiscretions such as drug and alcohol use.

Weakness in the kidney network results in symptoms of lower back pain, as well as general weakness, fatigue, and other signs of premature aging.

Replenishing kidney energy is a slow and difficult process; that is why it is essential to preserve kidney energy. Fortunately, through qigong exercises, herbs, proper diet and lifestyle, you can slow down its depletion and even regenerate certain aspects of kidney energy, and in the process, ease some of your back pain. Try these tips!

1. Eucommia for your aching back

Eucommia is a traditional ingredient in herbal formulas for back and joint pain and helps to strengthen your bones, tendons, and ligaments. Western studies with rats have discovered that both the leaves and the bark of eucommia contain a compound that encourages the development of collagen, an important part of connective tissues like skin, tendons, and ligaments. A typical dosage is 350 mg twice a day. You can also try the traditional Chinese Arthritis/Joint formula, which includes eucommia and other herbs that support a strong back.

2. Press here for relief

Lower back pain is one of the most common problems that we treat at the Tao of Wellness. We use acupuncture and bodywork to reduce pain, which has proven quite effective. Like acupuncture, acupressure is the art of acupuncture without needles, where you use your own fingers to stimulate a specific acupoint. The combination of the following two acupoints is good for strengthening the kidneys and alleviating back pain:

• Find the acupoint: Forceful Torrent (Ki-3), which is in the depression between the inner anklebone and the Achilles tendon of the right foot. Apply steady pressure with your right thumb until you feel soreness. Hold for 3 minutes. Repeat on the left foot.

Find the acupoint: Supporting the Core. It’s in the middle of the popliteal crease behind the knee of the right leg. Apply pressure with your right middle finger until you feel soreness. Hold for 3 minutes. Repeat on your left leg.

You can also massage the parts or your back that are in pain. Tonic oil, which consists of oils of camphor, peppermint, eucalyptus, fennel, and wintergreen, can be massaged into your back for relief from minor aches and pains.

3. Tasty treats for back pain

Make a delicious anti-inflammatory cocktail by mixing equal parts of unsweetened black cherry juice with dark grape juice and drink 3 to 6 glasses a day until the pain has eased. Also, feature more pineapple in your diet. Pineapple contains an enzyme called bromelain, which is a natural anti-inflammatory that helps with back pain, as well as muscle and joint pain.

4. Exercise can ease your back

Most back pain is caused by the wear and tear of living, which over time weakens our skeletal structure, in the form of bone loss or a displaced disk. Research conclusively shows that exercise early in life builds bone mass and strengthens the skeletal structure, helping to prevent injury down the road. The good news is that if you are advancing in age, regular exercise can slow the progress of degenerative bone disorders.

Generally for a healthy back, I recommend a combination of exercises: a 30-minute daily walk, moderate weight training to strengthen muscles and bones, and tai chi or qigong to build endurance and flexibility. A good form to choose is Dao-In qigong, which is gentle on the body and great for loosening up the back. During acute back pain, exercise may be difficult or too painful. Until you are mobile, bed rest is the best.

I hope you have found some natural ways to alleviate your back pain! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

Holidays are the times that try the fitness routine. With family feasts, office parties and champagne soirees, the temptation to overindulge is everywhere, just as your yoga studio moves to holiday hours, your gym cancels classes and your personal trainer leaves town.

But experts say if you’ve worked all year at staying fit, it might be time to give yourself a break, sort of.

“Have a reality check. It’s the holidays. It’s a wonderful time of year, it shouldn’t be a stressful time. Give yourself a little slack,” said Carol Espel, director of group fitness for the Equinox chain of luxury health clubs.

“Change of routine, celebrating with family, they’re all good things. And they should be,” she added.

Espel suggests considering a holding pattern.

“Focus on maintaining some level of nutrition and exercise that you’ve spent this whole year working at,” she said. “Say to yourself, ‘What can I do so that when January first rolls around, I’m not feeling like I have to start all over again?’”

In other words, do what you can.

“If you normally work out four to five times weekly, try to get in three times, or even two, so you don’t lose every ounce of hope,” she said. “We know from research that twice a week is the minimum amount required for fitness maintenance.”

Even with all that holiday food?

Contrary to widespread rumors, a study done by the National Institutes of Health that was published in the New England Journal of Medicine shows that most people gain only a pound (kilo) or two over the holidays. The bad news is that they tend never to shed that weight, so it adds up year-on-year all through adulthood.

To allay your guilt, Espel advises to plan your indulgences.

“Enjoy the holiday fare. Just make up your mind beforehand what you really want. If your mom makes great mashed potatoes, decide you’re going to have that. Then maybe have one glass of wine, instead of three,” she suggested.

“Some people just let loose. That’s a mistake. When you’re selective, that panic never sets in. You protect yourself. You’re in control,” she explained. “Weight gain is the last thing you want on January 1st. It’s so depressing.”

Jessica Matthews, spokesperson for the American Council on Exercise, says during the holidays she turns fitness into a family affair.

“Gyms change their schedules or they close, so you have that mental struggle: shall I go out to exercise or spend time with family? I try to gather everyone together and something collectively,” she said.

“The holiday time inspires me to share that gift of health and fitness with my family. Ice skating, skiing or snowboarding are really great fun activities,” Matthews, a personal trainer, said. “It’s worked well for me.”

“Be a kid for a little bit, go out and have fun,” she advises. “You’re keeping your fitness on track while enjoying time with your loved ones.”

Both Matthew and Espel believe the holidays are an ideal time to go with the flow.

“Go to a steam room. Take a massage,” Espel said. “People really get stressed out. Think about staying where you are. Two weeks is not going to kill you.”

In the excitement of a pickup basketball game or the relaxation of a friendly round of golf, you might not notice the temperature rising — but your body will. If you exercise outdoors in the heat, use caution and common sense to prevent heat-related illnesses.

How hot weather affects your body

Exercising in hot weather puts extra stress on your heart and lungs. Both the exercise itself and the air temperature increase your body temperature. To dissipate heat, more blood circulates through your skin. This leaves less blood for your muscles, which increases your heart rate.

If the humidity is high, your body faces added stress because sweat doesn’t readily evaporate from your skin — which only pushes your body temperature higher.

Under normal conditions, your skin, blood vessels and perspiration level adjust to the heat. But these natural cooling systems may fail if you’re exposed to high temperatures and humidity for too long. The result may be a heat-related illness, such as heat cramps, heat exhaustion or heatstroke.

How to avoid heat-related illnesses

To keep it cool during hot-weather exercise, keep these basic precautions in mind:

• Take it slow. If you’re used to exercising indoors or in cooler weather, take it easy at first. As your body adapts to the heat, gradually increase the length and intensity of your workouts. If you have a chronic medical condition or take medication, ask your doctor if you need to take additional precautions.
• Drink plenty of fluids. Your body’s ability to sweat and cool down depends on adequate rehydration. Drink plenty of water while you’re working out — even if you don’t feel thirsty. If you’re planning to exercise intensely or for longer than one hour, consider sports drinks instead. These drinks can replace the sodium, chloride and potassium you lose through sweating. Avoid drinks that contain caffeine or alcohol, which actually promote fluid loss.
• Dress appropriately. Lightweight, loosefitting clothing promotes sweat evaporation and cooling by letting more air pass over your body. Avoid dark colors, which can absorb the heat. A light-colored hat can limit your exposure to the sun.
• Avoid midday sun. Exercise in the morning or evening — when it’s likely to be cooler outdoors — rather than the middle of the day. If possible, exercise in the shade or in a pool.
• Wear sunscreen. A sunburn decreases your body’s ability to cool itself.
• Have a backup plan. If you’re concerned about the heat or humidity, stay indoors. Work out at the gym, walk laps inside the mall or climb stairs inside an air-conditioned building.

Know when to call it quits

During hot-weather exercise, be on the lookout for heat-related illness. Signs and symptoms may include:

• Weakness
• Headache
• Dizziness
• Muscle cramps
• Nausea or vomiting
• Rapid heartbeat

If you suspect a heat-related illness, stop exercising and get out of the heat. Drink water, and wet and fan your skin. If you don’t feel better within 60 minutes, contact your doctor. If you develop a fever higher than 102 F (38.9 C) or become faint or confused, seek immediate medical help.

Regular physical activity is important — but don’t let hot-weather workouts put your health at risk.

Now, I’m not saying to become a “monk” and avoid all the “joys of living”!!

The point is this: If we want to live a vibrant life and avoid illness and age gracefully, we have to develop healthy habits. We can’t burn the candle at both ends all the time and eat mostly junkfood throughout the day and expect to feel good or even look good, for that matter. Everything in moderation.

Below are some simple but very powerful, health-promoting habits we can develop to really improve our sense of well-being and help fight off disease as well as slow down the aging process.

1) Get some form of regular exercise 3-4 times a week. It was mentioned on the t.v. show “EXTRA” that 75% of AMERICANS do not do any form of regular exercise. Is it any wonder that obesity is on the rise in this country. A good exercise program would include stretching, some form of cardio and strengh-training. Try to include all 3 forms of exercise during the week.

2) Get Plenty Of Restful Sleep. (2 hours before midnight is better than 4 hours after midnight.) Don’t stay up too late.

3) Keep Your Body Properly Hydrated and alkalined. It’s important to drink about 8 glasses of fresh, clean water with a high pH every day.

4) Eat Fresh, Organic Fruit And Vegetables Everyday. They are loaded with “live” enzymes, fiber and vital nutrients your body needs to stay young and vibrant.

5) Keep Your Colon Clean by eating a high fiber diet and taking probiotics. (Almost every disease starts in the colon. That fact alone shows how critical it is to keep your digestive tract clean and functioning properly. If you do not have 2-3 bowel movements a day, then, your colon probably needs some attention.)

6) Get Some Natural Sunshine Everyday For about 15 minutes. (Your body needs sunshine to assimilate vitamin D and help you avoid depression.) Remember, the sun is at it’s hottest during the hours of 10:00am-2:00pm. If you are worried about skin cancer or have a pre-existing condition, don’t sunbathe during these hours and consult a qualified physician first.

7) Develop A Positive Outlook On Life And Avoid Dwelling On Negative Emotions. ( It is well documented and no longer a theory. Just about every “wellness expert” and doctor agrees that negative emotions release chemicals in your body that can effect you adversely. Some of the conditions related to negative emotions are: heart attacks, constipation, acid indigestion, shingles and hairloss. Just to name a few.)

Take Lots Of Anti-Oxidants Everyday To Prevent Free Radicals From Multiplying In Your Body And Compromising Your Health. Free radicals lead to aging and cancer. Some great anti-oxidants are acai berries, fruits high in vitamin C, broccoli, apples, etc.

9) Avoid Excessive Alcohol And Don’t Smoke.

10) Try To Remove As Many Unnecessary Chemicals As You Can From Your Life By Using Natural Cleaners, Laundry Detergents And Avoiding Processed Meats and junk food.

Another hidden danger is the use of many popular shampoos and skincare products sold on the market today. They are loaded with unnecessary, cheap chemicals that make their way into your bloodstream and compromise your health.

1. Train first thing in the morning, before breakfast if possible. Why?

When you train first thing in the morning, you reach your fat burning zone much quicker. Because you fasted all night, you have less sugar to burn. Exercising in the morning energizes you for the day mentally and physically.You will find that you are more likely to workout every day.

2. Commit to yourself in writing - If you write down in your day planner that you are going to train the next day, you will. Get in the habit of doing this so that you will not cheat yourself.

3. Drink water instead of pop - An occasional diet soda, coffee or tea is fine, but try getting in the habit of drinking plain water whenever possible. It is important to stay well hydrated when training.

4. Eat Slower – When you are hungry do your best to really chew your food and do not scarf it down. This will help you avoid overeating.

5. Make better food choices by planning ahead – Instead of eating fast food for lunch, prepare your food the night before. This will not only be much healthier but a lot cheaper in the long run.

6. Do not skip breakfast – Most people seem to run off and skip the most important meal of the day. If your body does not receive nutritious food in the morning, your body will not kick start your metabolism. The name of the game is to start the fat burning process early in the morning.

7. Strive for consistency and not perfection – If you mess up that’s OK. Choose one day a week to have your cheat day. If you plan on this it will help you not to cheat on the other days. Remember the key is CONSISTENCY!

8. Snacks – If you need a snack, just make sure that it’s a healthy one.  Have a yogurt, low fat bar or piece of fruit. Just make sure that you eat it slowly.

9. Have fun – Make the commitment to find exercises that you are going to enjoy. The stronger you get, the better you are going to feel. You will so enjoy the feeling of empowerment you get from training.

10. Learn to recognize when you are satisfied and you’ve had enough to eat. Stop eating when you are 80% full.

Finding the time to exercise with such a busy schedule can be difficult, but did you know it’s possible to integrate exercise into your work day, even if you sit at a desk most of the day?

There are many things you can do to get yourself up and moving during your work day. Here are some creative ways to jump-start your exercise regime:

1. Consider how you commute to work. Walk or bike to work and when that’s not possible, park your car farther from your office so you have to take more steps each day. Also, take the stairs, not the elevator. Remember every step counts!
2. Take Fitness Breaks. Get up from your desk and walk, stretch or even stand. Avoid sitting for long periods of time.
3. Bring a pedometer to work to keep track of how many steps you take. This will allow you to set a goal and stick to it.
4. Keep fitness equipment in your work area. Store stretchy resistance bands or hand weights near your desk. Keeping such equipment handy will increase your chances of using them on your breaks.
5. Organize a social lunchtime walk. It’s likely that you aren’t the only one at work with a desire to incorporate more exercise. Putting together a group of colleagues to walk with a few times each week, will increase the likelihood that you continue to exercise regularly.
6. Take time out to stretch. It’s even more beneficial and important that people who have a mostly sedentary job stretch regularly. Doing so will help increase blood flow and stretch muscles. Even something as simple as a wrist or ankle stretch is beneficial.
7. Make sure to stand whenever possible. Standing burns more calories than sitting, so when you can, stand and work or stand and eat!
8. Utilize your office chair. You can use your office chair to do some simple exercises. For example a chair squat is just one exercise that you can do using your office chair. Make sure that your chair is in a stable position before you begin any exercises.

One of the biggest obstacles in a woman’s life is losing the dreaded baby weight. Deciding which exercises to do can be difficult, not to mention finding the time away from motherly duties to actually exercise!

Studies show that exercising soon after the birth of your baby will improve your overall health, and lower your risk of developing postpartum depression. However, before starting a new exercise program make sure you seek the professional advice of your doctor. Every delivery is different and may put limitations on what you can and can’t do in the way of exercise.

Try to integrate the following forms of exercise;

Walking
There is no better way to kick start your exercise plan. Walking is one of the easiest ways to transition into exercise. Best of all, walking with your baby in a stroller or in a front pack increases your weight resistance and also the impact of your walk!

Deep Belly Breathing
1.Sit upright and breathe deeply, drawing air from the diaphragm upward.
2.Contract and hold your abs/midsection tight while inhaling and relax while exhaling.
3.Gradually increase the amount of time you can contract and hold your abs.

Mommy, Baby Yoga Class
Signing up for a yoga class that actually incorporates your baby is a great way to exercise and bond with your child. These classes actually utilize your babies weight to intensify your yoga workout.

Stroller Fitness Class
Sign up for a stroller workout at your local park. Designed to rebuild your core strength and target all the areas that drive you crazy, this workout will burn a lot of calories to get your pre-baby body back!

Mom’s Dance Class
A Mom and child dance class is another great way to bond with your child. Dancing soothes your child and lets face it, it’s also a really fun way to lose weight. Classes are offered nation wide in a number of different dance genres. So put your dancing shoes on!