Wednesday, August 24, 2011

Evolution in our bodies


A CONVERSATION WITH DANIEL LIEBERMAN

Born, and Evolved, to Run

Among his academic peers, Daniel Lieberman, 47, is known as a “hoof and mouth” man.
Bryce Vickmark for The New York Times
HOOF AND MOUTH MAN Daniel Lieberman studies how the human head and foot have evolved over the millenniums.
That’s because Dr. Lieberman, an evolutionary biology professor atHarvard, spends his time studying how the human head and foot have evolved over the millenniums. In January, Harvard University Press published his treatise, “The Evolution of the Human Head.”
We spoke in a Cambridge hotel room for three hours last winter and then again on the telephone in June. An edited and condensed version of the two conversations follows.
Q. Why heads?
A. Our heads are what make our species interesting. If you were to meet a Neanderthal or a Homo erectus, you’d see that they are the same as us — except from the neck up. We’re different in our noses, ears, teeth, how we swallow and chew. When you think about what makes us human, it’s our big brains, complex thought and language. We speak with our heads, breathe and smell with our heads. So understanding how we got these heads is vital for knowing who we are and what we are doing on this planet.
Q. Are there any practical benefits to your research?
A. There are. A majority of the undergraduates who register for my evolutionary anatomy and physiology class here at Harvard are pre-medical students. Learning this will help them become better doctors. Many of the conditions they’ll be treating are rooted in the mismatch between the world we live in today and the Paleolithic bodies we’ve inherited.
For example, impacted wisdom teeth and malocclusions are very recent problems. They arise because we now process our food so much that we chew with little force. These interactions affect how our faces grow, which causes previously unknown dental problems. Hunter-gatherers — who live in ways similar to our ancestors — don’t have impacted wisdom teeth or cavities. There are many other conditions rooted in the mismatch — fallen arches, osteoporosis, cancer, myopia, diabetes and back trouble. So understanding evolutionary biology will definitely help my students when they become orthopedists, orthodontists and craniofacial surgeons.
Q. Your other specialty is the evolution of the foot. Why this emphasis on the farthest points of our bodies?
A. Actually, I’m interested in the entire body. However, I got into feet because of my interest in heads. Some years ago, I was doing an experiment where I put pigs on treadmills. The goal was to learn how running stressed the bones in the head. One day, a colleague, Dennis Bramble, walked into the lab, watched what was going on, and declared, “You know, that pig can’t hold its head still!”
This was my “eureka!” moment. I’d observed pigs on treadmills for hundreds of hours and had never thought about this. So Dennis and I started talking about how, when these pigs ran, their heads bobbed every which way and how running humans are really adept at stabilizing their heads. We realized that there were special features in the human neck that enable us to keep our heads still. That gives us an evolutionary advantage because it helps us avoid falls and injuries. And this seemed like evidence of natural selection in our ability to run, an important factor in how we became hunters rather than just foragers and got access to richer foods, which fueled the evolution of our big brains.
So I got interested in how we developed these stable heads. I’m a runner myself. It’s always interesting to study one’s passion. By 2004, we’d found enough evidence to publish a paper in Nature where we declared, “Humans were born to run.” We cited the many dozens of adaptations in the human body that had made us into superlative endurance runners, even compared to dogs and horses.
Before bows and arrows and before horses were tamed, we did “persistence hunting” where we ran kudu, wildebeest and zebra into exhaustion. These animals can’t pant when they gallop. They overheat. People would find a big animal and chase it till it collapsed. You need no technology to do this, just the ability to run long distances, which all of us have.
You can see proof of this capability every November when 45,000 people run for many hours through the streets of New York.
Q. People with bad backs often blame evolution for their pain. They say, “My back aches because man was not meant to walk on two feet.” Are they right?
A. If that were true, natural selection would have its toll and we’d be extinct. What is more likely is that many people sit in chairs all day, get no exercise, and thus have weak backs. We did not evolve to sit in chairs all day.
Q. In your lab, you study the phenomenon of barefoot running. How did that become part of your portfolio?

Wednesday, July 27, 2011

Exercise for healthy brain

July 27, 2011, 12:01 AM

How Exercise Can Keep the Brain Fit

Digital Vision/Getty Images
Phys Ed
For those of us hoping to keep our brains fit and healthy well into middle age and beyond, the latest science offers some reassurance. Activity appears to be critical, though scientists have yet to prove that exercise can ward off serious problems like Alzheimer’s disease. But what about the more mundane, creeping memory loss that begins about the time our 30s recede, when car keys and people’s names evaporate? It’s not Alzheimer’s, but it’s worrying. Can activity ameliorate its slow advance — and maintain vocabulary retrieval skills, so that the word “ameliorate” leaps to mind when needed?
Obligingly, a number of important new studies have just been published that address those very questions. In perhaps the most encouraging of these, Canadian researchers measured the energy expenditure and cognitive functioning of a large group of elderly adults over the course of two to five years. Most of the volunteers did not exercise, per se, and almost none worked out vigorously. Their activities generally consisted of “walking around the block, cooking, gardening, cleaning and that sort of thing,” said Laura Middleton, an associate professor at the University of Waterloo in Ontario and lead author of the study, which was published last week in Archives of Internal Medicine.
But even so, the effects of this modest activity on the brain were remarkable, Dr. Middleton said. While the wholly sedentary volunteers, and there were many of these, scored significantly worse over the years on tests of cognitive function, the most active group showed little decline. About 90 percent of those with the greatest daily energy expenditure could think and remember just about as well, year after year.
“Our results indicate that vigorous exercise isn’t necessary” to protect your mind, Dr. Middleton said. “I think that’s exciting. It might inspire people who would be intimidated about the idea of quote-unquote exercising to just get up and move.”
The same message emerged from another study published last week in the same journal. In it, women, most in their 70s, with vascular disease or multiple risk factors for developing that condition completed cognitive tests and surveys of their activities over a period of five years. Again, they were not spry. There were no marathon runners among them. The most active walked. But there was “a decreasing rate of cognitive decline” among the active group, the authors wrote. Their ability to remember and think did still diminish, but not as rapidly as among the sedentary.
“If an inactive 70-year-old is heading toward dementia at 50 miles per hour, by the time she’s 75 or 76, she’s speeding there at 75 miles per hour,” said Jae H. Kang, an assistant professor of medicine at Brigham and Women’s Hospital at Harvard Medical School and senior author of the study. “But the active 76-year-olds in our study moved toward dementia at more like 50 miles per hour.” Walking and other light activity had bought them, essentially, five years of better brainpower.
“If we can push out the onset of dementia by 5, 10 or more years, that changes the dynamics of aging,” said Dr. Eric Larson, the vice president of research at Group Health Research Institute in Seattle and author of an editorial accompanying the two studies.
“None of us wants to lose our minds,” he said. So the growing body of science linking activity and improved mental functioning “is a wake-up call. We have to find ways to get everybody moving.”
Which makes one additional new study about exercise and the brain,published this month in Neurobiology of Aging, particularly appealing. For those among us, and they are many, who can’t get excited about going for walks or brisk gardening, scientists from the Aging, Mobility and Cognitive Neuroscience Laboratory at the University of British Columbia and other institutions have shown, for the first time, that light-duty weight training changes how well older women think and how blood flows within their brains. After 12 months of lifting weights twice a week, the women performed significantly better on tests of mental processing ability than a control group of women who completed a balance and toning program, while functional M.R.I. scans showed that portions of the brain that control such thinking were considerably more active in the weight trainers.
“We’re not trying to show that lifting weights is better than aerobic-style activity” for staving off cognitive decline, said Teresa Liu-Ambrose, an assistant professor at the university and study leader. “But it does appear to be a viable option, and if people enjoy it, as our participants did, and stick with it,” then more of us might be able, potentially, to ameliorate mental decline well into late life.

Thursday, July 21, 2011

About snacking

Here is an interesting article about snacking.


10 Ways To Snack Smarter

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Grapefruit
EatingWell

10 Ways to Snack Smarter

Eating a snack or two between meals can curb hunger so that you don’t inhale the dining room table when you finally sit down to supper. Snacking can also help you get in all the nutrients you need. On the flipside, grazing all day—particularly on foods of little nutritional value—may result in eating too much and packing on extra pounds. The key is taking a smart approach to snacking.
Here are ten simple strategies to get you started.
  • Keep chewing. One study found that people who chewed almonds thoroughly (up to 40 chews) felt full longer than those who chewed the same amount of nuts fewer times.  
  • Snack on citrus. Grapefruit’s “diet food” rep might be justified: one study found that when people simply ate grapefruit with each meal, they lost up to 3 1/2 pounds over three months. Grapefruit may help manage appetite by lowering insulin levels, say researchers.
     
  • Keep chickpeas in the pantry. They have a meaty texture and a nutty flavor along with plenty of satiating fiber and a little protein—perfect when you’re watching your weight.
     
  • Toss grapes in the freezer for an easy snack. Because they’re sweet and you savor them individually and slowly, you’ll get a lot of satisfaction for just a handful of calories.
     
  • Include a treat every day. Believe it or not, giving yourself little treats may be the secret to losing weight—for good. Aiming to be “too good” sets you up to fail. If you like a glass of wine with dinner, make room for it. Prefer dessert? Skip the drink and go for a low-calorie chocolate treat instead.
     
  • Snack (and multitask) mindfully. Munching mindlessly in front of the TV is a surefire way to gain unnecessary pounds—but that doesn’t mean you can never enjoy your favorite program over a bowl of freshly popped popcorn or (fill in your favorite snack). Instead of popping a big bag of microwave popcorn, for example, choose a “mini” 100-calorie bag. And be sure to account for those calories elsewhere in your day.
     
  • Use snacks to fill nutritional gaps. Use snacks to fill nutritional gaps. Make your snacks count. Choose those that provide calcium and fiber—two nutrients that people often skimp on. Two snacks to try: a cup of yogurt with a half-cup of whole-grain cereal mixed in, or a skim latte plus an apple.
     
  • Brown-bag your snack. Skip the vending machine and satisfy the afternoon “munchies” with a healthy snack you packed at home. You’ll save money and get a bigger bang for your nutritional buck. Try an ounce of almonds and an orange or a handful of pretzels with some hummus. Planning snacks that provide both carbohydrates and protein will help tide you over until dinner.
     
  • Choose your “midnight” snack wisely. If a good night’s sleep is what you crave, there may be a food combination to help. Specialists recommend a pre-slumber snack that’s rich in carbohydrates and contains a bit of protein; this combination is said to increase the tryptophan levels in the brain, causing you to sleep more soundly. Try low-fat yogurt with a sprinkle of granola, a small bowl of oatmeal or a sliced apple with a bit of peanut butter.
     
  • Don’t get tripped up by travel. However often you fly, prepare in advance so you’ll have healthy snacks to eat en route. For shorter flights, pack a quarter-cup of dried fruit, such as apricots, a handful of almonds and a few whole-wheat crackers as healthier alternatives to the salty snacks served in-flight. Sip plenty of water; low humidity and recirculating cabin air can be dehydrating. 

Monday, March 28, 2011

Heathy breakfast

This is what Art and I have been eating for many years.


2 Tbsp granola 
2 Tbsp oats         
1 Tbsp pumpkin seeds
1 Tbsp sunflower seeds
2 Tbsp raisins                 
3 prunes              
1 Tbsp almonds      
     
Cook with 1 1/2 cup of water, bring to boil and serve. You may add banana and any kind of fruits.


HEALTH NEWS from consumer reports
A bowl of cereal a day keeps hypertension at bay
Mar 24, 2011 10:29 AM

Men who start the day with cereal are 19 percent less likely to have high blood pressure than people don't have cereal for breakfast, according to a study presented this week at an American Heart Association meeting in Atlanta. Those who have two to six servings a week are 11 percent less likely to have elevated levels. In either case, people who opt for high-fiber varieties fare even better.


The study hasn't yet been published in a peer-reviewed journal, but it is part of the respected Physicians' Health Study and included approximately 17 years of follow up with some 13,400 participants.

Our tests of high-fiber cereals, show they don't have to taste like cardboard. Costco's Kirkland Signature and Kashi GoLean both did well in our taste tests. Look for products with at least 3 grams of fiber and no more than 4 grams of sugar per serving.


This study also underscores the importance of breakfast, which has been linked to other health benefits as well, including a healthy weight, controlled cholesterol and triglyceride levels, and improved sensitivity to insulin.


See our tips for other ways to control your blood pressure and the heart tests you need and those you don't.


Study links cereal consumption to lower blood pressure. [American Heart Association]


Physicians' Health Study [Harvard Medical School]


—Nicole Sarrubbo


Monday, March 21, 2011

vitamin D

Dear Yoga students,

In a recent yoga class we had a discussion about vitamin D. Here is a note about the benefits of vitamin D from ConsumerReportsHealth.org. You may subscribe to these reports at http://blogs.consumerreports.org/health/2011/02/vitamin-d-recommendations-can-vitamin-d-supplements-prevent-respiratory-infections-.html?EXTKEY=NH13S00H. 

Can vitamin D supplements prevent respiratory infections?

Vitamin d respiratory infections
Vitamin D clearly helps build and maintain strong bones. And in recent years a number of articles have suggested, though not proved, that insufficient levels of the vitamin are also linked to everything from breast cancer and tuberculosis todepression and multiple sclerosis. Now a new study adds some more evidence for the vitamin’s role in preventing respiratory infections such as sinusitis and pneumonia to the list. 

In the study, published this month in the Journal of Infectious Diseases, Finnish researchers divided a group of 164 young male military recruits into two groups. Half received a placebo and half got 400 international units (IU) of vitamin D. After six months, there was no difference between the groups in the percentage of people who reported symptoms, such as a cough, runny nose, or sore throat. But those who received the vitamin D supplement were significantly less likely to have missed duty because of respiratory infections than those who got a placebo.
Although more convincing studies are needed, what I found particularly interesting was the improved outcome with a fairly low dose of 400 IU a day. Last year, the Institute of Medicine raised the recommended levels of vitamin D to 600 IU a day for most adults and 800 a day for those 70 and older. Some experts recommend even higher amounts, up to 3,000 IU a day for people living in areas such as the Northeast, where people might not be able to make enough of the vitamin from exposure to ultraviolet light.

I would hesitate to recommend those higher doses, since the risks are still unclear, especially in patients with heart disease. Instead, I would stick with the new IOM guidelines. Of course, the best way to get vitamin D is through dietary sources, such as fortified milk and fatty fish such as salmon or sardines. Limited exposure to sunlight can also provide vitamin D, but talk with your doctor first, to assess your risk of skin cancer. Testing can make sense if you have symptoms your doctors suspects might be related to low levels of vitamin.

—Joseph Mosquera, M.D., is a board-certified physician also trained in integrative medicine, and a ConsumerReportsHealth.org adviser  

Saturday, March 5, 2011

Body Massage Ball Workshop schedule for March

Hello,

Below are the dates and the locations for the Body Massage Ball workshops for the month of March.

If you had attended a previous workshop before, this will be a good refresher. This time I intend to focus on the neck, shoulders, spine and buttocks. Please see below for details. 

As you know, my work is largely through referrals, so please tell or forward this email to friends whom you think will be helped by this self massage technique. I also do one-on-one privates sessions for up three people. The fee is $60/hr for the group, that is, the fee may be shared by participants.

Please wear a tight fitted top and bring a yoga mat to class if you have one. I provide the balls but they are also available for purchase. (Please note I am not equipped to accept credit cards).

Thank you, and I look forward to seeing you.

Maggie

3/13   1:30-3:30 pm  $30   Little River Yoga 6399 Little River Turnpike, Alexandria. VA 22312. To enroll 703-203-8510  littleriveryoga@gmail.com

3/20  1:3 pm  $30     Yoga Plus Bethesda, MD. 20817. To enroll, 301-365-2424 maggie@yogaplus.com

3/26  1:30-3:30 pm  $30   Oleney yoga center 16650 Georgia Ave, Olney MD 20832-2418. To enroll 301-774-1961  peacefulpathyoga@comcast.net

3/27 1:00 - 3:00 pm    $30   Lifetime Fitness  1151 Seven Locks Rd. Rockville, MD 20854. 240- 314-7044

The objectives of this class are to demonstrate and teach the use of massage balls for achieving deep tissue massage, acupressure release and overall body flexibility. The focus will be on the neck, shoulders, spine and buttocks. The class will include:
 
   *  Warm up movements to promote flexibility.
 
   *  Stretching and strengthening of all regions of the upper torso including shoulders, spine and the abdominal and back muscles.
 
   *  Using massage balls of various sizes and firmness, in combination with movements to promote spinal flexibility and deep tissue release.
 
The outcome will be a rejuvenated body with improved range of motion for daily tasks, the restoration of athletic flexibility and a decreased propensity for injuries. Participants will learn self-administered techniques for sustaining a healthy, flexible and pain free body.

Balls for the workshop will be provided and be available for purchase after the class.


Biography of Maggie Wong
 
I am now in my thirteenth year of a successful yoga practice in Washington metro area.  In addition to yoga, I trained in the use of body massage balls and over the years have developed my own techniques to improve the effectiveness of the balls. I have had scoliosis (abnormal spinal curvature) since childhood and use the balls daily to deal with actual and potential skeletal and muscular difficulties. I integrate my personal experience with my teaching practice.
 
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Click these links to observe videos produced by one of my students for the cross-fit community.



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Tuesday, March 1, 2011

Jane Brody of NYTimes on how to take care of tendon pain.

PERSONAL HEALTH

For Tendon Pain, Think Beyond the Needle

By JANE E. BRODY
Published: February 28, 2011
Two time-honored remedies for injured tendons seem to be falling on their faces in well-designed clinical trials.
The first, corticosteroid injections into the injured tendon, has been shown to provide only short-term relief, sometimes with poorer long-term results than doing nothing at all.
The second, resting the injured joint, is supposed to prevent matters from getting worse. But it may also fail to make them any better.
Rather, working the joint in a way that doesn’t aggravate the injury but strengthens supporting tissues and stimulates blood flow to the painful area may promote healing faster than “a tincture of time.”
And researchers (supported by my own experience with an injured tendon, as well as that of a friend) suggest that some counterintuitive remedies may work just as well or better.
A review of 41 “high-quality” studies involving 2,672 patients, published in November in The Lancet, revealed only short-lived benefit from corticosteroid injections. For the very common problem of tennis elbow, injections of platelet-rich plasma derived from patients’ own blood had better long-term results.
Still, the authors, from the University of Queensland and Griffith University in Australia, emphasized the need for more and better clinical research to determine which among the many suggested remedies works best for treating different tendons.
My own problem was precipitated one autumn by eight days of pulling a heavy suitcase through six airports. My shoulder hurt nearly all the time (not a happy circumstance for a daily swimmer), and trying to retrieve something even slightly behind me produced a stabbing pain. Diagnosis: tendinitis and arthritis. Treatment: rest and physical therapy.
Two months of physical therapy did help somewhat, as did avoiding motions that caused acute pain. The therapist had some useful tips on adjusting my swimming stroke to minimize stress on the tendon while the injury gradually began to heal.
The following spring, although I still had some pain and feared a relapse, I attacked my garden with a vengeance. Much to my surprise, I was able to do heavy-duty digging and lugging without shoulder pain.
Could the intense workout and perhaps the increased blood flow to my shoulder have enhanced my recovery? A friend, Richard Erde, had an instructive experience.
An avid tennis player at 70, he began having twinges in his right shoulder while playing. Soon, simple motions like slipping out of a shirt sleeve caused serious pain. The diagnosis, based on a physical exam, was injury of the tendon that attaches the biceps muscle of his upper arm to the bones of the shoulder’s rotator cuff.
He was advised to see a rheumatologist, who declined to do a corticosteroid injection and instead recommended physical therapy and rest.
“I stopped playing tennis for a month, and it didn’t help at all,” Mr. Erde told me. “The physical therapist found I had very poor range of motion and had me do a variety of exercises, which improved my flexibility and reduced the pain somewhat.” After two months, he stopped the therapy.
Then several weeks ago, after watching the Australian Open, he thought he should do more to strengthen his arm and shoulder muscles and decided to try playing tennis more vigorously. “The pain started to drop off dramatically,” he said, “and in just 10 days the pain had eased more than 90 percent.”
A Frustrating Injury
Tendinopathies, as these injuries are called, are particularly vexing orthopedic problems that remain poorly understood despite their frequency. “Tendinitis” is a misnomer: rarely are there signs of inflammation, which no doubt accounts for the lack of lasting improvement with steroid shots and anti-inflammatory drugs. They may relieve pain temporarily, but don’t cure the problem.
The underlying pathology of tendinopathies is still a mystery. Even when patients recover, their tendons may continue to look awful, say therapists who do imaging studies. Without a better understanding of the actual causes of tendon pain, it’s hard to develop rational treatments, and even the best specialists may be reduced to trial and error. What works best for one tendon — or one patient — may do little or nothing for another.
Most tendinopathies are precipitated by overuse and commonly afflict overzealous athletes, amateur and professional alike. With or without treatment, they usually take a long time to heal — many months, even a year or more. They can be frustrating and often costly, especially for professional athletes and physically active people like me and Mr. Erde.
In a commentary accompanying the Lancet report, Alexander Scott and Karim M. Khan of the University of British Columbia noted that although “corticosteroid injection does not impair recovery of shoulder tendinopathy, patients should be advised that evidence for even short-term benefits at the shoulder is limited.” Like the Australian reviewers, the commentators concluded that “specific exercise therapy might produce more cures at 6 and 12 months than one or more corticosteroid injections.”
Treatments to Try
Now the question is: What kind of physical therapy gives the best results? Most therapists prescribe eccentric exercises, which involve muscle contractions as the muscle fibers lengthen (for example, when a hand-held weight is lowered from the waist to the thigh). Eccentric exercises must be performed in a controlled manner; uncontrolled eccentric contractions are a common cause of injuries like groin pulls or hamstring strains.
Marilyn Moffat, professor of physical therapy at New York University and president of theWorld Confederation for Physical Therapy, prefers “very protective” isometric exercises, at least at the outset of treatment until the tendon injury begins to heal. These exercises involve no movement at all, allowing muscles to contract without producing pain. For example, in treating shoulder tendinopathy, she said in an interview, the patient would push the fists against a wall with upper arms against the body and elbows bent at 90 degrees.
In another exercise, the patient sits holding one end of a dense elastic Thera-Band in each hand and, with thumbs up, upper arms at the sides and elbows bent at 90 degrees, tries to pull the hands apart.
“The stronger the shoulder muscles are when the tendinopathy calms down, the better shape the shoulder is in to take over movement without further injury,” Dr. Moffat said. “You don’t want the muscles to weaken, which is what happens when you rest and do nothing. That leaves you vulnerable to further injury.”