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Aerobic exercise combats insomnia

A new recipe without medication for a sleep over 'calm.


Good news for many middle-aged adults 'and older who suffer from chronic insomnia, a problem that affects approximately 50% of individuals in this age group'.
According to a study published this month in the journal Sleep Medicine, regular aerobic exercise improves the quality 'of sleep, mood, vitality' and quality 'of life.
The study involved adults with sedentary age 'average of about 60 years.
The activity 'and aerobic exercise' was conducted four times week for 16 weeks with two sessions lasting 20 minutes or one session of 30 to 40 minutes. Participants worked to 75% of their maximum heart rate by walking or using an exercise bike or treadmill.


References:
Phyllis C. Zee, et al. Aerobic Exercise Improves Self-Reported Sleep and quality of life in older adults with insomnia. Sleep Medicine, Volume 11, Issue 9, October 2010, Pages 934-940

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Lifestyle and stem for cardiovascular disease. Prevention is cure.

This week, I commented to the newspaper the voice of the news between the `Harvard Medical School in Boston el'IRCCS Policlinico San Donato for the creation of a new biochemical laboratory for research on stem cells to treat heart disease. Out of curiosity I wanted to see how this news was reported on other sites and newspapers, here are the results:
- all emphasized the great progress of regenerative medicine
- all highlighted the possibilities offered by stem cells
- none spent a line about the real cause of cardiovascular disease.
This type of information is misinformation. One is led to believe that there might be a medical procedure that can heal heart disease as if everything could go back to normal. It is not true. The cardiac event, in most cases, represents the tip of an iceberg of widespread endothelial dysfunction, which can be corrected only with a healthy lifestyle.

B. Caldwell Esselstyn, Jr., MD

B. Caldwell Esselstyn, Jr., MD

"Il trattamento interventistico e farmaceutico della malattia coronarica si traduce in una significativa mortalità, morbilità e in una spesa insostenibile. Né la procedure chirurgiche, né i farmaci che le accompagnano trattano la causa. Le terapia standard per la malattia coronarica non sono altro che palliativi...
Vi è un consenso diffuso che la dieta occidentale, gli oli trasformati, farina bianca, latte e carne provochino una progressiva disfunzione endoteliale , la diminuzione di ossido nitrico, un aumento delle molecole di adesione vascolare, un aumento della perpermeabilità endoteliale, l'ossidazione delle lipoproteine a bassa densità, the formation of foam cells, the generation of reactive oxygen species and plaque rupture with subsequent clinical events. "


The quotation marks is taken from an article published this month by the American Journal of Cardiology dr. Esselstyn, a pioneer in the treatment of heart disease with lifestyle modification. The title of the article, deliberately provocative, joins the current treatment of coronary heart disease in radical mastectomy (later revealed invasive surgical procedure in most cases useless).


Esselstyn CB. Is the Present Therapy for Coronary Radical mastectomy the Artery Disease of the Twenty-First Century? American Journal of Cardiology 106,6,902-904; 2010

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massage affects the immune and endocrine systems

A study by researchers from the Department of Psychiatry and Behavioral Neurosciences at Cedars-Sinai in Los Angeles show that even a single massage session can have measurable biological effects.
subjects in Swedish massage show an increase in the number of circulating lymphocytes, a decrease of stress hormones (cortisol and arginine-vasopressin) and certain cytokines. Researchers believe
so that massage may play a role in helping people to manage inflammatory or autoimmune diseases.


Article in press: Mark Hyman Rapaport, Pamela Schettler, Catherine Bresee. The Journal of Alternative and Complementary Medicine. -Not available-, ahead of print. doi: 10.1089/acm.2009.0634.

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