NCI Well Connect Mid-Week Brief
February 7, 2018
Dear Steve, 

DID YOU KNOW why you should always warm up before rigorous exercise? Warming up stimulates the viscous fluid between the joints called synovial fluid. When not active, the synovial fluid is more gel-like. The more you warm up, the thinner the fluid becomes, and the better your joints will move.

Thinner, more fluid joints is also a great reason to get up and move every 20 minutes. Synovial fluid becomes thicker and thicker the longer you sit, which is why you get that creaky feeling after sitting for too long.

Metagenics should serve as an example for every probiotic manufacturer. Here's why.

Have a happy, healthy day! Steve and Bonnie
Nip Chronic Disease in the Bud
Bonnie and Steve: A BMJ study of more than 400,000 men and women received a ton of media exposure last week. Researchers concluded that five common chronic diseases and their markers contributed to one fifth of new cancer cases (20.5%) and more than one third of all cancer deaths (38.9%).

Diabetes, pulmonary disease, cardiovascular disease, chronic kidney disease, and gouty arthritis shortened lifespan by 13.3 years in men and 15.9 years in women.

Of course, better management of chronic diseases by improving overall health would lower the cancer burden. Besides diet, the authors found that physical activity was associated with a nearly 40% reduction in the excess risks for incident cancer and cancer death associated with these chronic diseases and markers.

The great thing is that research shows it is never too late to start exercising!

For example, two years of exercise begun in middle age restored the heart's elasticity in previously sedentary adults and forestalled the development of heart failure, according to a study in last month's Circulation. The sedentary adults (45 to 64 years), were assigned to two years of yoga and balance training or supervised exercise training four to five times a week, totaling about 150 to 180 minutes.

The reversal of the stiffening that occurred in the heart with exercise was extraordinary compared with sedentary living.

Here's what the lead author had to say: "Instead of just paying for pills, what our medical-industrial complex should pay for is the infrastructure to support physical activity. Why should the physical therapist be paid for someone after they have a knee operation but not be paid when someone has reduced physical activity on their Physical Activity Vital Sign?"

He continues: "You can nay-say all you want, but exercise training is among the most powerful tools we have."


A new study published last week in JAMA showed that past age 65, your walking speed at your natural pace is a surprisingly reliable predictor of survival. 

Measuring gait speed over a short distance, such as across a room (13 feet or 4 meters), is a useful tool for doctors.

Those who walked at 2.2 miles per hour (27:16 minutes per mile or 1.0 meter per second) or faster were likely to live longer than would be predicted by age and sex alone.

Those who walked at 1.8 miles per hour (33:30 minutes per mile or 0.8 meters per second) were likely to live the average lifespan for their age and gender.

Those who walked at 1.3 miles per hour (46:09 minutes per mile or 0.6 meters per second) were at greater risk for early mortality.

Just because a person walks very slowly, doesn't always mean that they won't still live a normal or even increased lifespan. It depends on the individual.

Simply understanding that by making small changes to your physical activity can extend your life, and knowing how much longer you are likely to survive, can be a major motivating factor in getting you to be more aggressive in achieving optimal health!
Activity and Depression
This article is reserved for NCI Well Connect Members. You can get this article by signing up for NCI Well Connect today!
Bonnie C. Minsky Award
The Bonnie C. Minsky Award was established at University of Illinois Chicago School of Public Health to provide tuition support to students whose research and educational interests focus on nutrition, maternal and child health, women's health or healthy aging.

The 2017 Bonnie C. Minsky Award was given to Vidya Visvabharathy, a Master of Public Health student in the Epidemiology and Biostatistics Division who is also pursuing the Maternal and Child Health Concentration. Vidya plans to graduate in May 2018 and would like to go to medical school. She is currently working as a Chicago Gun Violence Research Collaborative fellow, an initiative by the Sinai Urban Institute that provides graduate students with the opportunity to study where and how gun violence affects youth across the city.
NCI Well Connect Member Benefits
One Year Membership Includes:
  1. Award-Winning eNewsletters. We publish our long-form issue on Monday and a mid-week brief on Wednesday. Recent preview issue here.
  2. Self-Help Action Plans. Access to two titles per month from our self-help Action Plan Library. There are currently 43 Action Plan titles to date on all aspects of wellness, including the new Heal Your Headache Action Plan. You can view the full library of titles here.
  3. Natural Foods Shopping List. Updated quarterly, our Natural Foods Shopping List includes only the most meticulously vetted, highest quality food and beverage products that we recommend to our clients. These include gluten-free, corn-free, and kosher pareve items.
  4. 45 Minute Free Pure Genomics Analysis & Coaching (Consult with Steve; Bonnie's consult would be separate).
We appreciate your continued patronage and support.

Need to search for information from past issues? Type in the word(s) in the google search boxat this link.

Have a happy, healthy day,

Bonnie, Steve, Carolyn, Lilo, Elizabeth, Sharron, and Lori (not pictured)
(847) 498 3422

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