10/19/17

Thursday, October 19, 2017

Video Q&A about Medical Therapies for Uterine Fibroids

From: Mayo Clinic https://www.youtube.com/watch?v=oKO3UybQX6s

More Kids Spending Lots of Time on Screens

Survey finds big jump over past 6 years in media availability, use for youngest Americans

From: https://www.webmd.com/children/news/20171019/more-kids-spending-lots-of-time-on-screens?src=RSS_PUBLIC

Yoga could slow the harmful effects of stress and inflammation

Stress accounts for between 60% and 80% of visits to primary care doctors. Chronic stress has been linked to accelerated biological aging, and increased chronic inflammation and oxidative stress, two processes that cause cellular and genetic damage. Scientists refer to chronic, low-grade inflammation in the body as “inflammaging.” Inflammaging has been associated with conditions like diabetes, heart disease, stress, depression, and a weakened immune system.

Several recent studies suggest that yoga could slow the harmful physical effects of stress and inflammaging. There are many different types of biomarkers in the blood that can be used to measure the level of chronic inflammation and stress in the body. Cortisol varies throughout the day based on the circadian rhythm, and a higher baseline level of cortisol is one indicator of high chronic stress. Cortisol becomes less variable throughout the day in people who are chronically stressed, signaling an overactive fight-or-flight or sympathetic nervous system. Another biomarker is brain derived neurotrophic factor (BDNF), a naturally occurring protein in the body that regulates neuroplasticity and promotes brain development. People who have depression, anxiety, or Alzheimer’s disease have been found to have lower levels of BDNF.

Studying yoga’s effects on stress

In an exploratory study published in Oxidative Medicine and Cellular Longevity, researchers found that 12 weeks of yoga slowed cellular aging. The program consisted of 90 minutes of yoga that included physical postures, breathing, and meditation five days a week over 12 weeks. Researchers found indications of lower levels of inflammation and significantly decreased levels of cortisol. The study also found higher levels of BDNF after the yoga program, suggesting that yoga could have potential protective effects for the brain as well.

In another recent study published in Frontiers in Human Neuroscience, researchers found that a three-month yoga retreat reduced inflammation and stress in the body. The yoga retreat incorporated physical postures, controlled breathing practices, and seated meditations. Participants did two hours of sitting meditation, one to two hours of moving practice, and one hour of chanting daily. Levels of protective anti-inflammatory markers increased after the retreat, while harmful pro-inflammatory markers decreased. Researchers also found that BDNF levels tripled. Participants felt less depressed, less anxious, and had fewer physical symptoms.

These studies suggest that yoga could slow down the harmful effects of chronic stress at both the psychological and physical levels. It also indicates the benefits of a yoga practice that incorporates more than just poses by including yoga breathing and meditation or deep relaxation.

There are many simple yoga breathing (pranayama) techniques that can lower your stress levels that you can do at home for as little as a few minutes a day. Yoga breathing types can be calming or activating, depending on the type. One example of a calming yoga breath is alternate nostril breathing. You can practice it for as little as one to two minutes at home.

Alternate nostril breath (Nadi shodhana)

Sit in a comfortable seated position, perhaps with your back supported by a wall.
Close your eyes, reminding yourself not to judge anything you’re doing.
Take a few slow breaths in and out.
Rest your left hand on your left knee.
Fold your ring finger and little fingers toward the palm on your right hand.
Place the index and middle fingers of your right hand in the middle of your forehead, between your eyebrows. You can also curl your index and middle finger toward your palm and rest them on your forehead if that feels more stable.
Exhale slowly through your nose, allowing your lungs to empty completely.
Close your right nostril with your thumb.
Inhale gently and slowly through your left nostril for 5 counts.
Press and close your left nostril with your ring and little fingers. Hold for 2 counts.
Lift your thumb to release your right nostril, and exhale slowly through your right nostril for 5 counts. Stay empty for 2 counts.
Inhale gently and slowly through your right nostril for 5 counts.
Press and close your right nostril with your thumb. Hold for 2 counts.
Release your left nostril, and exhale through your left nostril for 5 counts. Stay empty for 2 counts.
Start another cycle by inhaling through your left nostril. Continue to this pattern for 10 cycles. After you exhale from one nostril, remember to breathe in from that same nostril before switching.

We offer several more breathing techniques along with over a hundred yoga poses and basic meditation techniques in our book The Harvard Medical School Guide to Yoga.

The post Yoga could slow the harmful effects of stress and inflammation appeared first on Harvard Health Blog.

From: Marlynn Wei, MD, JD https://www.health.harvard.edu/blog/yoga-could-slow-the-harmful-effects-of-stress-and-inflammation-2017101912588

Forsyth Institute receives $5.4 million NIH award

Cambridge, Mass. — The Forsyth Institute announced Oct. 5 that researchers have received a $5.4 million award from the National Institutes of Health to pursue “revolutionary research” of microbes living in the mouth and body.

From: http://www.ada.org/en/publications/ada-news/2017-archive/october/forsyth-institute-receives-54-million-nih-award

Could Too Much Exercise Be Bad for Men's Hearts?

Maybe, but only for white men, study suggests

From: https://www.webmd.com/heart/news/20171019/could-too-much-exercise-be-bad-for-mens-hearts?src=RSS_PUBLIC

Loneliness may be as bad for your health as smoking

Dr. Vivek Murthy says loneliness is linked to a reduction in lifespan as severe the effects of smoking 15 cigarettes per day

From: http://www.cbsnews.com/news/loneliness-epidemic-former-surgeon-general-dr-vivek-murthy/

Building a Culture of Health in the Workplace

One of the most important elements of a worksite wellness program is building a healthy internal environment. Working adults spend more waking hours at work than anywhere else; it only makes sense that work is seen as the place to foster healthy habits.

That’s why we’re proud to promote our Wellness Lives Here Health Champion program. This year, three companies who received our Healthy Worksite Designation build health in the workplace every day—literally, in their role as manufacturers, and figuratively, as Health Champion designees.

Tocci employees with their raised garden.

Tocci Building Corporation, with 45 employees in Woburn, MA, grows vegetables and herbs in their raised bed garden. “This helps get employees outdoors, reduces stress and promotes healthy eating,” said Tammi Gott, Chairwoman of Tocci’s Wellness Committee. “Wellness is valued at Tocci.”

In addition, Tocci employees participate in a Community Supported Agriculture (CSA) program, in which Tocci picks up portions of seasonal vegetables at a local farm and distributes them to participating employees. “Our company newsletter has recipes that feature the weekly CSA’s vegetables,” said Gott. “The recipes also come with shopping lists to help busy people who don’t have much time to go grocery shopping.”

Gray Construction, a Lexington, KY-based company with 400 employees, has implemented a Healthy Market, which includes fresh food items such as fruit, yogurt, salads, soups, sandwiches and healthy drink alternatives. “We removed the traditional vending machines several years ago,” said Susan Brewer. “We encourage people to visit the Healthy Market for healthy food/drink options and offer fresh fruit and nuts for free.”

Newport News Shipbuilding, a division of Huntington Ingalls Industries, is the largest industrial employer in Virginia and the largest shipbuilding company in the United States with approximately 20,000 current employees. At NNS, onsite healthcare professionals provide an array of services to employees including guidance to healthy eating selections.

Registered Dietitian and Nutritionist Gabrielle Willis leads a cooking demo for NNS employees in honor of National Nutrition Month. Photo credit: Matt Hildreth

“We have a registered dietitian nutritionist (RDN) on staff who works with employees on nutrition and healthy eating,” said Amy Iveson, Corporate Manager for Health and Wellness Strategy. “Our onsite family health center also has certified diabetes educators (CDEs) who provide diabetes education and support.”

Newport News Shipbuilding also uses food trucks to support a healthier eating environment. “The food trucks that service the shipyard are all required to have a ‘healthy choice’ option under 600 calories available on the menu every day,” said Iveson.

In addition to nutrition, these companies have built physical activity into the way of life at their workplaces.

Midday onsite workouts have become part of the culture at Tocci. Their Woburn office has a gym with various workout equipment, and utilizes their training room for group fitness classes. “We offer workout classes three times a week”, said Gott. “Our Unleashed Fitness, resistance training, and yoga classes aim to keep our employees healthy, active, and stress-free.” These classes help cultivate our values of wellness and nutrition, as employees have created their own workout initiatives, including Tuesday Running Club, Zumba Friday, and outdoor walking meetings.

Gray employees work out at a pit stop of the GrayMazing Race.

Gray has constructed some competition into their healthy worksite culture. “We have the GrayMazing Race, which consists of teams of two competing in a scavenger hunt throughout downtown Lexington,” said Brewer. “This three-mile route requires teams to complete a physical challenge at each location in order to receive their clue to get to the next stop.”

All three of these companies have shown a commitment to wellness by weaving nutrition and physical activity into the fabric of their culture. Interested in getting your workplace involved? Learn how we can help your company build a healthy work culture by visiting wellnessliveshere.org.

Corporate Recognition – Thank you to our national sponsor, Sun Life Financial, one of the largest group benefits providers, serving more than 60,000 employers in workplaces across the country. Sun Life is committed to the fight against diabetes with the goal of creating a healthier workforce and empowering people to protect what they love most in their lives.

From: American Diabetes Association http://diabetesstopshere.org/2017/10/19/building-a-culture-of-health-in-the-workplace/

Gene therapy for blood cancer wins FDA approval

Customized "living drug" treatment for lymphoma is expected to cost $373,000 per patient

From: http://www.cbsnews.com/news/gene-therapy-lymphoma-blood-cancer-fda-approval/

Does Your Dog 'Talk' to You?

Study may advance what's known about canine-human communication

From: https://pets.webmd.com/news/20171019/does-your-dog-talk-to-you?src=RSS_PUBLIC

1 in 5 Young Women Who Tan Indoors Get Addicted

Depression and worries about appearance common in those who can't skip the tanning bed, study finds

From: https://www.webmd.com/skin-problems-and-treatments/news/20171019/1-in-5-young-women-who-tan-indoors-get-addicted?src=RSS_PUBLIC

Self-Harm on the Rise Among Teen Girls

Behavior was strongly linked to greater suicide risk, UK study found

From: https://teens.webmd.com/news/20171019/self-harm-on-the-rise-among-teen-girls?src=RSS_PUBLIC

Even a Little Walking Can Lengthen Your Life

Less than the recommended 150 minutes a week still seemed to help, study found

From: https://www.webmd.com/fitness-exercise/news/20171019/even-a-little-walking-can-lengthen-your-life?src=RSS_PUBLIC

FDA Approves 2nd Gene Therapy For Leukemia

Yescarta fights a type of lymphoma; move is heralded as helping open 'new era' in medical care

From: https://www.webmd.com/cancer/news/20171019/fda-approves-2nd-gene-therapy-for-leukemia?src=RSS_PUBLIC

2 Million Americans May Have Arsenic in Well Water

Naturally occurring element can raise risk of cancers, other health problems

From: https://www.webmd.com/a-to-z-guides/news/20171018/2-million-americans-may-have-arsenic-in-well-water?src=RSS_PUBLIC

Former surgeon general on how loneliness could reduce lifespan

Former Surgeon General Dr. Vivek Murthy tackled a range of public health crises such as Zika, drug and alcohol addiction and obesity. Now, he's shedding light on the rising number of lonely people in America and how it affects our health. Murthy joins "CBS This Morning" to discuss technology's role in what he calls an "epidemic," why the culture of masculinity may put more men at risk, and what we can do to combat loneliness in the workplace.

From: http://www.cbsnews.com/videos/former-surgeon-general-on-how-loneliness-could-reduce-lifespan/

Individualized Medicine: Mayo Clinic Radio

From: Mayo Clinic https://www.youtube.com/watch?v=VbVVXvyqRxo

Walking just two hours a week could prolong your life

Just two hours of walking a week could add years to your life. A new study of older adults revealed people who walk six hours or more a week have lower risk of dying from respiratory disease, cardiovascular disease and cancer. Dr. David Agus joins "CBS This Morning" to discuss the findings.

From: http://www.cbsnews.com/videos/walking-just-two-hours-a-week-could-prolong-your-life/

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