Rejuvalife Vitality Institute
Beverly Hills CA

The Unexpected Benefits of Exercise

As if being able to fit into your jeans from college isn’t enough of a reason, sufficient exercise can bring a wide variety of serious health benefits. Besides the obvious weight loss, improved muscle and cardiovascular function, as well as increased longevity, exercise brings with it a host of unexpected benefits. In general, those who exercise regularly are actually “biologically younger” than those who do not exercise regularly, therefore, they are at lower risk for age-related disease and physical decline.

A new study suggests a strong link between exercise and eye health. The study suggests that regular exercise can lower the risk of macular degeneration resulting from age by up to 70%. Physical activity reduces inflammation in the blood vessel walls the results from the disease.

Exercise can significantly increase how quickly you fall asleep, and improve the overall quality of your sleep. As your metabolism becomes more efficient, your body is able to make the downgrade from awake to asleep faster. In other words, your body does not to remain active as long to maintain your metabolic balance. Not only that, but exercise allows you to wake up faster and feel more rested, even if you got a little less sleep than normal.

Exercise is also great for your skin. Healthy skin requires sufficient water and oxygen to look and feel it’s best. The heavy breathing and increased heart rate associated with exercise increase your circulation, which carries oxygen throughout the body, including the skin. Increased muscle mass and reduces fatty deposits can also result in tighter, smoother feeling skin, as the skin is literally being pulled more tightly over the muscle.

Sports involving small, fast moving objects like tennis can improve your general ability to focus. In addition to improved concentration, your eyes will actually physically focus faster. A strong link has also been shown between exercise and memory and other cognitive functions. Exercise also significantly improves balance, which can have positive effects in many different areas.

Don’t sweat! People who exercise often tend to sweat less when not working out than those who don’t exercise regularly. The body uses the exercise time to sweat out toxins and excess water. In addition, regular exercisers have lower resting heart rate, which keeps their bodies from heating up and sweating during regular tasks, like climbing stairs.

If taking care of yourself isn’t enough, then do it for your kids. Studies show that parent who have healthy exercise routines and diet are more likely to raise kids with the same habits. Not to mention if you live significantly longer, you will have more time with your loved ones.

So how much do you need to exercise? Adults should do a minimum of 2 hours and 30 minutes a week of moderate-intensity aerobic physical activity. Health benefits increase significantly at 5 hours per week. Adults should also do exercise to strengthen their muscles using all major muscle groups at least 2 days per week.  While it’s less than ideal, recent studies have found significant health benefits from exercising only 15 minutes a day.

Exercise is one of the most important components of an anti-aging lifestyle, along with nutrition, sleep, and stress reduction. In addition to looking and feeling great, exercise provides an incredible amount of health benefits. Rejuvalife Vitality Institute offers comprehensive fitness and nutrition programs, as well as medically supervised weight loss, to support your overall health, beauty, and well-being.

The Risks of Mid-Section Fat (Besides the Muffintop)

Let’s be honest. Most of us would love to lose an extra inch or two around our midsections. How nice it would be to fit into those jeans from college without having to suck in, or show off a slim, sexy body at the beach. But there may be an even more compelling reason to get rid of that stubborn belly fat once and for all. Research is now showing that fat specifically around the midsection or waist is a major risk factor for Type II Diabetes, Heart Disease, Hypertension, Stroke, some forms of cancer, and even Dementia. We all know that obesity can dramatically increases risk factors for these diseases and more, but excess belly fat may also be a warning sign for mildly overweight people, or even people of an otherwise healthy physique and appropriate weight.

Studies have shown that excess midsection fat is strongly associated with greater resistance to insulin.  In insulin resistant people, muscle, fat and liver cells do not use the insulin effectively, so the pancreas tries to compensate by producing more insulin. If the pancreas cannot keep up with the body’s need for insulin, excess levels of glucose will build up, leading to Diabetes. Insulin resistant people also have excessively high levels of insulin in their bloodstream, which leads to inflammation. Inflammation itself has recently gained attention as a direct cause of a staggering number of diseases and health conditions.

The obvious contributor to excess stomach fat is poor lifestyle choices. A diet consisting of high fat, high sugar, processed and otherwise nutritionally lacking food, combined with a lack of exercise, and excessive drinking will all help you pack on those pounds.

Research is supporting the idea that greater life stress may be the other major contributor to excess stomach fat. In particular, chronic stress that is associated with hopelessness, helplessness, or a feeling of defeat is associated with excess production of the stress hormone cortisol. When you have chronically high cortisol levels, the body craves carbohydrates and fats, and the extra calories tend to head right for the midsection. A recent study has also show that lean women in particular may be more prone to develop stomach fat in response to stress.

Another major factor for retaining midsection fat is change in hormonal balance, due to aging or as a result of other conditions. For women, changes in estrogen levels have a particularly strong impact on retaining stomach fat. As estrogen levels change with age, fat goes to the abdominals instead of to the hips and thighs, where it was previously needed for reproductive support.

Rejuvalife is here to help support the total health and wellbeing of our patients, and assist them in acheiving their health, weight loss and aesthetic goals. We offer comprehensive fitness and nutrition programs to promote overall healthy lifestyle, as well as medically supervised weight loss programs. Rejuvalife is on the cutting edge of non-surgical advanced liposuction procedures, to remove excess body fat in the abdominals and other problem areas directly. We also offer Hormone Replacement Therapy to return your hormonal levels to their optimal concentration and fight the effects of aging.

Scientists Discover How to Differentiate Stem Cells with No Cancer Risk

Although still in its early phases, stem cell research is producing some of the most promising advances in modern medicine, and the potential it may have for disease treatment in the future is simply astonishing. Research indicates that stem cells may be integral in treating a wide variety of diseases and medical conditions, including stroke, brain injuries, learning defects, Alzheimer’s disease, Parkinson’s disease, spinal cord injuries, arthritis, baldness, blindness and deafness, myocardial infarction, muscular dystrophy, diabetes, and several types of cancer.

A new breakthrough in understanding how stem cells differentiate may be one of the most significant contributions toward advancing this field in years. Scientists believed that stem cell differentiation was controlled by multiple, highly specific and complex chemical systems, each capable of producing only a limited variety of cells. The results of a new study say otherwise.  A research team from the Genome Institute of Singapore, in collaboration with the Cancer Science Institute of Singapore, discovered that the type of cell that a stem cell will eventually turn into is actually controlled by a single communication system. Using this system, called the Nodal/Activin pathway, scientists will be able to control the eventual type of tissue the stem cells will develop into, simply by adjusting the cell’s chemical environment.

Prior to this discovery, controlling stem cell differentiation often involved direct genetic modification of the cell, which came with a significant risk of the cell becoming cancerous. The new method will eliminate this risk, marking a major victory in advancing research in this field.

Dr. Kian Leong Lee, who led the study, says this finding “paves the way for advanced studies in cell regeneration and tissue repair, which could ultimately lead to its use in personalized medicine, where stem cells from the same patient could be manipulated to make other types of cells that are genetically matched to the donor.”

In addition to its potential applications for disease treatments, stem cells are now being recognized for their benefits in aiding cosmetic procedures. At Rejuvalife Vitality Institute, Dr. Berger uses a patient’s own fat-derived stem cells in fat transfer procedures to promote the viability and longevity of fat grafts. Since this process uses the body’s own materials, it also completely eliminates the risk of allergic reaction. Click here to learn more about how Rejuvalife uses a patient’s own cells to perform these remarkable procedures.

Diabetes Medication May Decrease BMI in Obese Teens

The obesity rate among children has tripled since 1960, with 32% of US children considered overweight or obese, and many of them suffering the same weight-related problems as adults: diabetes mellitus type 2, hypertension and cardiovascular disease.  In the February issue of Archives of Pediatrics & Adolescent Medicine, a report by Darrell M. Wilson, M.D., of Stanford University and the Lucile S. Packard Children’s Hospital, Stanford, Calif., along with colleagues in the Glaser Pediatric Research Network Obesity Study Group showed that teens given Metformin, a common pill given to type 2 diabetics, helped lower their BMI score. BMI is an indicator of body fat percentage—the lower your BMI the less risk you have for cardiovascular disease and other weight-related disorders.

The research group split 77 obese teenagers, ages 13 to 18, into two groups. Both groups were put on a “lifestyle intervention program” which included dietary changes and increased physical activity. One group received 2,000 mg of Metformin XR per day and the other group received a placebo. After 38 weeks, the kids receiving the Metformin XR showed a significantly lowered BMI than the teens receiving the placebo, even though all the teens were on the same diet and exercise plan. Unfortunately, once the drug was discontinued, the BMI in the teens previously taking Metformin again went up. This certainly lends credence to my long-held belief that Metformin can be an effective weight-management tool for some people.

In addition to helping with weight problems, Metformin works very similarly to Resveratrol and has significant anti-aging properties. Like Resveratrol, it helps regulate the Sirt-2 gene, helping protect DNA from damage, so it’s a very important product.

I think Metformin can be a helpful treatment for kids who are overweight. It will improve insulin resistance which will assist with weight loss, which is a great thing! Many of these overweight young kids have developed insulin resistance, so many of them do need this extra boost. Metformin can actually help some overweight teens avoid the development of type 2 diabetes, when used in conjunction with diet and exercise.

It’s not a magic pill, and you still need diet and exercise to get the best results, but this combination certainly shows promise.

Excess Body Fat = Thousands of Cancer Cases Annually

A shocking new study was published last week by researchers with the American Institute for Cancer Research,  that states more than 100,000 cases of cancer are caused annually by excess body-fat and obesity. The researchers studied seven cancers with known links to obesity along with actual case counts that were likely obesity-related.

From

The report says that 49 percent of endometrial cancers are caused by excess body fat. That number is followed by 35 percent of esophageal cancer cases; 28 percent of pancreatic cancer cases; 24 percent of kidney cancer cases; 21 percent of gallbladder cancer cases; 17 percent of breast cancer cases; and 9 percent of colorectal cancer cases.

“This is the first time that we’ve put real, quantifiable case numbers on obesity-related cancers,” said Glen Weldon, the American Institute for Cancer Research educational director. In addition, he said, it’s not just causing cancer that’s an issue.

“Obesity not only raises the risk for getting cancer,” Weldon said. “It also has a negative effect on survival and can make treatment more difficult.” (Link to full story)

The sheer magnitude of this is a bit overwhelming, and calling attention to the problem is certainly necessary. In addition to cancer, we know obesity-related health problems abound, including heart disease, diabetes, high blood pressure, strokes and various other maladies. As I’ve explained before, increased body fat can lead to increased cellular inflammation, which is linked to DNA mutation and diseased cell growth, as is seen in cancers and many other diseases.

Unfortunately, the study doesn’t propose any solution. While some would suggest simply losing the weight, or not gaining it at all, I can’t help but add “keeping your soup clean” – i.e. not just counting calories, but eating a nutritionally dense and healthy diet and adopting an active lifestyle are paramount to good health.

Thanks for reading,

Andre Berger, M.D.

Related recent posts from the archives:

• Obesity Shrinks Your Brain & Shortens Your Life
• Is Your Soup Clean? Questions & Answers about Diagnostic Testing
• This is Your Brain on Junk Food
• Food Choices Supersede Genetics

Chewing Gum Can Assist Weight Loss

Chewing gum has benefits, after all!

Your mother or your teacher may have told you about the dire effects of chewing gum, “it’s bad for your teeth”, or “it’s an ugly habit”,  and it’s definitely no fun stepping on a piece someone’s dropped on the ground. Contrary to what they may have told you, however, recent research proves chewing gum can have real benefits for those on a weight management plan. According to a study conducted by a professor of nutrition at the University of Rhode Island, chewing gum can actually reduce caloric intake and increase energy expenditure. This is great news for those looking for an effective weight management tool.

Though it doesn’t count as “exercise“,  apparently the nerves involved in the act of chewing send signals to the area of the brain that determines whether you’re “full”.  Consequently you may not feel hungry, and your calorie consumption may go down as a result.

Kathleen Melanson, URI associate professor of nutrition and food sciences, compared gum chewing to non-gum chewing in healthy adult volunteers who came to her lab for two standardized tests in random order. When study subjects chewed gum for a total of one hour in the morning (three 20-minute gum-chewing sessions), they consumed 67 fewer calories at lunch and did not compensate by eating more later in the day. Male participants also reported feeling significantly less hungry after chewing gum. Melanson also found that when her subjects chewed gum before and after eating, they expended about 5 percent more energy than when they did not chew gum. In addition, her subjects reported feeling more energetic after chewing gum.

“This was a short term study, so the next step is to do a longer study and to use subjects who need to lose weight,” said Melanson. “But based on these initial results, one could hypothesize that gum chewing may be a useful adjunct to a weight management program.” (full story)

Chewing sugary gum won’t make your dentist very happy, however. 

The best alternative would be to find a sugarless gum sweetened with Xylitol, a natural sweetener that does double duty improving the health of your teeth. (Xylitol causes an increase in salivation. The saliva in your mouth is like a car wash: It washes the plaque and food off your teeth. But saliva also has antibodies, and by increasing those, you get a healthier mouth.)

Thanks for reading,

Andre Berger, M.D.

p.s. If you’re interested in what Rejuvalife has to offer for those looking for a medically managed weight loss program, view the video, below.

Related posts:

Keeping Your Soup Clean: Questions and Answers About Diagnostic Testing

Obesity Shrinks Your Brain & Shortens Your Life

Insulin Resistance Improved with Exercise

Weight Loss Improves Mood in Depressed Individuals

FDA Cracking Down on Misleading Nutrition Labels

Economy Affecting Waistlines Along with Wallets

Unhealthy food choices are more common because of the recession.

Everyone is feeling the effects of the economic recession. For many, value trumps health-conscious when it comes to food choices.  It’s sad, but true, that processed, frozen or “fast food” is less expensive than the healthier alternatives.  Whether you’re feeding yourself or an entire family, those frozen tv-dinners or the “value menu” at the burger joint can be pretty attractive, financially.

One of the consequences of this unfortunate situation, however, is that Americans are just getting fatter, and our risk for obesity related illnesses such as diabetes is rising.

From the Wall Street Journal:

“Approximately 20% of all meals prepared in our homes from 1990 to 2007 involved the use of a microwave,” says Mr. Balzer. But in 2008, microwave usage rose to 30%. NPD Group, which has been following the microwaving habits of American consumers for nearly two decades, attributes that gain to the troubled economy.

Not surprising, then, are the rising rates of obesity and diabetes. The obesity rate climbed more than one percentage point to 26.4% in September from a year earlier, according to the Gallup-Healthways Well-Being Index, a measure of U.S. health compiled by the Gallup research firm and wellness-program provider Healthways. (Full story)

In spite of the current economic situation, there are healthy choices you can make. Again from the WSJ.

Think ahead. Planning out your meals and snacks in advance forces you to think more about the types of foods you are eating.

Make a shopping list. Studies show that people who make shopping lists — and stick to them — are less likely to make impulsive purchases of things like candy, chips or a box of donuts.

Buy in bulk. Buying 32 ounces of yogurt can cost less than buying four eight-ounce containers. In some cases, the savings of buying in bulk versus the premium-preportioned packages can run upward of 50%, according to grocery-store price surveys.

Make it yourself. You can find a multitude of 10-minute recipes online that use healthy and affordable ingredients. And you can be both time- and budget-conscious by making a few larger meals early in the week and freezing smaller portions for later use.

Pack a lunch. Take leftovers for lunch and bring your own snacks to work. This will save you money and keep you from binging on vending-machine fare when hunger strikes.

Cut down on sugary drinks. Water is cheaper — and better for you. If you still crave some flavor, squeeze the juice of a lime or lemon into the water.

There is always an “easier way” when it comes to selecting nutritious food. The “grab-and-go” meal at the drive through, the bag of potato chips to “tide you over”,  these are reasonable choices if immediate value is the main concern.

However beneficial these savings are in the short-term, though, there are long-term physical and economic implications. As a nation we’re becoming less and less healthy, and the long-term financial impact will be felt individually and as a society long past the end of this recession. Something to think about…

Thanks for reading,

Andre Berger, M.D.

Related posts:

Keeping Your Soup Clean: Questions and Answers About Diagnostic Testing

Obesity Shrinks Your Brain & Shortens Your Life

Insulin Resistance Improved with Exercise

Weight Loss Improves Mood in Depressed Individuals

FDA Cracking Down on Misleading Nutrition Labels

Move Over BMI, Here Comes BCA

The Body Mass Index can't distinguish lean body mass from fat weight, therefore very muscular people have BMI scores of the morbidly obese. (image: How Things Work 2005)

Invented in the mid 19th century, the Body Mass Index, or BMI, is currently the most widely-used diagnostic tool for gauging whether a person is at a healthy weight, under or overweight, and is reached through a calculation of height and weight measurements.

A person’s BMI is a very simple indicator of a person’s “fatness” or “thinness” that when used as designed, allows doctors to more objectively discuss weight issues with their patients.  Using this calculation, doctors use an individual’s particular BMI to determine whether or not they need medical care for being over or underweight: a BMI of 18.5 to 25 usually indicates optimal weight, a BMI lower than 18.5 suggests the person is underweight, while a number above 25 may indicate the person is overweight; a BMI below 17.5 may indicate the person has anorexia nervosa or a related disorder; a number above 30 suggests the person is obese (over 40, morbidly obese).

There is some controversy over the accuracy of this measurement, as it can’t distinguish body fat from lean body mass,  therefore a very muscular person will weigh more, and therefore have a higher BMI, even though he/she may really be quite lean,  and many feel it is most appropriately used in the study of populations, not individuals, for that reason.

There is another method of measurement that, according to recent studies, is a more reliable indicator. Body Composition Analysis (BCA) measures four parameters of health.

The BCA for Weight Management helps us measure four parameters of health:
1. Body Hydration Status by measuring the cellular fluid.
2. Cell Health Status by measuring the lean body mass and fat mass.
3, Nutritional Status through the BIA meter.  (Bioelectrical Impedance Analyzer)
4. Longevity Status by calculating various indices.

From Medical News Today:

Recent studies using similar analysis suggest that up to 30% of obese people do not in fact require medical treatment. Widespread adoption of BCA could significantly improve the targeting of limited healthcare resources in the context of one of modern society’s global killers. Thanks to advances in imaging technology, variables – such as the body’s fat proportion, location and distribution and the size of fat cells and fat droplets within these cells – can now be factored into the health risk assessment.

Coupled with a better understanding of the interrelation between genes, environment, hormone levels and metabolism, BCA gives clinicians a clearer picture of the specific health risks to an individual.

In light of the growing evidence in favour of functional BCA, the authors conclude that “the definitions of both ‘overweight’ and ‘malnutrition’ should be reconsidered” by clinicians and researchers. Evidently, size does still matter but it’s what you do with it that really counts.

One way to ensure that you are at “optimal weight” regardless of how it’s measured is to…yep, stay active, eat a healthy diet, and keep your soup clean!

Thanks for reading,

Andre Berger, M.D.

p.s. Full disclosure – we have been using the BCA for Weight Management at Rejuvalife for quite some time. Give us a call if you’re interested in being measured!

Associated posts:

Keeping Your Soup Clean: Questions and Answers About Diagnostic Testing

Obesity Shrinks Your Brain & Shortens Your Life

Insulin Resistance Improved with Exercise

Weight Loss Improves Mood in Depressed Individuals

FDA Cracking Down on Misleading Nutrition Labels

Insulin Resistance Improved with Exercise

A new study shows that moderate exercise alone, without weight loss, will improve insulin resistance in both lean and obese adolescents.  Insulin is a hormone produced in the pancreas that permits glucose to enter cells to be used for energy or stored for future use by the body.

From

Because obese adolescents are resistant to insulin, in order to maintain normal blood sugar levels, they have to increase their production of insulin. Increased insulin production however, places higher demands on the pancreas. These higher demands can exhaust pancreatic beta cells to the point that they no longer produce sufficient amounts of insulin to keep blood sugar levels normal, which might subsequently lead to type 2 diabetes.

Because weight loss can be difficult to achieve and maintain in obese sedentary children, the purpose of this study was to determine whether a controlled exercise program, without any diet intervention and with no intention of weight loss, would improve fat distribution and sensitivity to insulin,” said Agneta Sunehag, MD, PhD, of Baylor College of Medicine and senior author of the study. “We found that a 12-week moderate aerobic exercise program consisting of four 30-minute workouts a week increased fitness and improved insulin sensitivity in both lean and obese adolescents.” (more – link)

This study is significant because there are many studies that include both diet and exercise together, therefore making it difficult to determine which of the two is most effective.   One researcher said, “Our findings show that exercise alone can increase fitness and improve insulin sensitivity, making an aerobic program like the one used in this study a potential useful tool in preventing obesity-related illnesses.”

Any new tools in the obesity-fighting toolbox are welcomed ones.

Thanks for reading,

Andre Berger, M.D.

Obesity Shrinks Your Brain & Shortens Your Life

Health professionals have known for decades about the severe health problems caused by obesity, and the cost of obesity to society and industry is a big part of the current health care debate.  Two recent studies shows, however, that the price of obesity to the patient is even higher than previously thought. In addition to increased risk of heart disease, Type 2 diabetes, hypertension and some cancers, the studies show that the negative effects of obesity include degeneration of the brain, and a shortened lifespan, as well.

In the first study, researchers concluded that the brains of obese people age more quickly than normal-weight people, as much as 16 years faster, researchers say, representing “severe brain degeneration”. Even moderately overweight people had “older” brains than their lean counterparts.(link)

A new study finds obese people have 8 percent less brain tissue than normal-weight individuals. Their brains look 16 years older than the brains of lean individuals, researchers said today.

Those classified as overweight have 4 percent less brain tissue and their brains appear to have aged prematurely by 8 years.

The results, based on brain scans of 94 people in their 70s, represent “severe brain degeneration,” said Paul Thompson, senior author of the study and a UCLA professor of neurology.

“That’s a big loss of tissue and it depletes your cognitive reserves, putting you at much greater risk of Alzheimer’s and other diseases that attack the brain,” said Thompson. “But you can greatly reduce your risk for Alzheimer’s, if you can eat healthily and keep your weight under control.”

“The brains of obese people looked 16 years older than the brains of those who were lean, and in overweight people looked 8 years older,” Thompson said.

(Full article from LiveScience)

The second study showed that the extremely obese will have shorter lives, and for obese smokers, this decrease is even more significant.

Extremely obese people — those who are 80 or more pounds over a normal weight — live three to 12 fewer years than their normal-weight peers, a new study shows.

Just being overweight or moderately obese, however, has little or no effect on life span, the research found. The finding adds to the growing body of evidence that being slightly overweight may have no influence on life expectancy, but being severely overweight trims years off people’s lives.

Economists with RTI International, a non-profit research organization in Research Triangle Park, N.C., analyzed national data on 366,000 people. Among the findings being published online in the journal Obesity:

•Overall, excess weight was responsible for the loss of roughly 95 million years of life in the USA in 2008.

•Non-smokers who are obese — those who are about 30 or more pounds over a healthy weight — have a shorter life span by a year or less.

•Non-smokers who are overweight — about 29 pounds over a healthy weight — do not have shortened lives.

•Smoking takes a toll, too, and very heavy smokers are affected most. An 18-year-old white male who is normal weight and does not smoke can expect to live to age 81. If he’s extremely obese and a smoker, his life expectancy is 60, a difference of 21 years.

The effect of extreme obesity appears to be greater for men than women and for whites than blacks, says Derek Brown, a health economist with RTI International and co-author of the study.
( Full article from USA Today)

Obesity is an epidemic. I cannot stress enough how important addressing this is to individual health and quality of life, as well as the good of society at large.

Overall, about 66% of adults in the USA are either overweight or obese. About one-third of people are in the obese category, meaning they have a body mass index of 30 or greater.

Body mass index, or BMI, is a measure based on height and weight. About 6% of people are extremely obese — that is, they have a BMI of 40 or greater.

There is no time like the present to adopt a healthier lifestyle, and if you or a loved one is obese, a visit to your doctor for a discussion on starting a medically managed weight management program should be a top priority.

Thanks for reading,

Andre Berger, M.D.