Sitting down too long can hurt you

I came across an article on sedentary behavior in the LA Times, Opinion: Sitting down all day is killing us. The cure is surprisingly simple — and difficult (msn.com) and looked at the original article published in May 2023. Breaking Up Prolonged Sitting to Improve Cardiometabolic Risk: Dose-Response Analysis of a Randomized Crossover Trial - PubMed (nih.gov) My first reaction (and last) was YIKES. Sedentary means time in your car, sitting in meetings at work or organizations, church attendance, computer browsing, checking e-mail and FB, TV watching, sitting with someone you're taking care of or visiting, going out for dinner and then to your friend's for dessert and conversation (which we did last night and I figure counting travel it was 4 hours of sitting), reading a good book, discussing it at book club, attending your grandchild's athletic, musical or drama event, taking classes at university or by Zoom (I'm doing A Christmas Carol class via internet), preparing Christmas cards, drawing or painting from concept to final product, sewing, knitting, crocheting or crafting just about anything, and that's just in the life of an old lady. If you have a desk job with an hour commute and are 40, goodness my dear, you are in trouble! This article recommends five minutes of being up and walking about after you've been sitting for 30 minutes!!!! It looks to me that the only time I wasn't sedentary in my adult life was when I was a fulltime home maker with children running around. An older article I read said exercise (like working out at the gym or walking with friends) doesn't compensate for long hours of sitting. It's 7:40 a.m. and I've already had 2 hours of sedentary behavior! So I'm going to walk around a bit.

Update: This morning in church (traditional service, Lutheran) I thought how healthy--up and down, up and down. We're there a little over an hour but no chance to be sedentary.

Physiology of sedentary behavior - PubMed (nih.gov)

Sedentary Behavior and Incident Dementia Among Older Adults | Dementia and Cognitive Impairment | JAMA | JAMA Network

Dark Chocolate is good for us

I have one or two cups of dark chocolate drink in the morning.  I make my own brew. Lately, I’ve been having the chocolate drink before my coffee.  Hersey’s dark chocolate powder, brown box, 100% cacao, adding half the sugar/sweetener recommended. I like it made with about 1/4 cup decaf coffee, with milk added. Yummy and energy inducing.

1) Dark Chocolate is Good for Your Heart

2) Dark Chocolate is Good for Your Brain

Dark chocolate increases blood flow to the brain as well as to the heart, so it can help improve cognitive function. Dark chocolate also helps reduce your risk of stroke.

Dark chocolate also contains several chemical compounds that have a positive effect on your mood and cognitive health. Chocolate contains phenylethylamine (PEA), the same chemical your brain creates when you feel like you're falling in love. PEA encourages your brain to release endorphins, so eating dark chocolate will make you feel happier.

3) Dark Chocolate Helps Control Blood Sugar

Dark chocolate helps keep your blood vessels healthy and your circulation unimpaired to protect against type 2 diabetes.

4) Dark Chocolate is Full of Antioxidants

Antioxidants help free your body of free radicals, which cause oxidative damage to cells. Free radicals are implicated in the aging process and may be a cause of cancer.

5) Dark Chocolate Contains Theobromine

Dark chocolate contains theobromine, which has been shown to harden tooth enamel. Theobromine is also a mild stimulant, though not as strong as caffeine.

6) Dark Chocolate is High in Vitamins and Minerals

Dark chocolate contains a number of vitamins and minerals that can support your health.

• Potassium
• Copper
• Magnesium 
• Iron

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/6-health-benefits-of-dark-chocolate.html

http://my.clevelandclinic.org/services/heart/prevention/nutrition/food-choices/benefits-of-chocolate

http://www.huffingtonpost.com/2013/08/07/chocolate-brain-blood-flow-thinking-skills_n_3721880.html

http://darkchocolatebrands.net/top-health-benefits-of-dark-chocolate.html#.VV-IYWfbL0c

Midlife Cardiorespiratory Fitness, Incident Cancer, and Survival After Cancer in Men

Good news.  Cardiovascular fitness in midlife may protect against cancer, not just heart disease.  Aren’t middle age?  Well, tell your sons, or grandsons.

Free article. http://oncology.jamanetwork.com/article.aspx?articleid=2203829

• High CRF was associated with reduced incident lung (HR, 0.45 [95% CI, 0.29-0.68]) and colorectal cancer (HR, 0.56 [95% CI, 0.36-0.87]) in white men.

• High CRF is associated with a one-third risk reduction in all cancer-related deaths among men who developed lung, colorectal, or prostate cancer at age 65 years or older compared with low CRF.

• High CRF is associated with a two-thirds reduction in cardiovascular death compared with low CRF among men who developed cancer at age 65 years or older.

http://generalfitness.tripod.com/id4.html

http://www.ucdenver.edu/academics/colleges/medicine/sportsmed/cusm_patient_resources/Documents/Training%20for%20Cardiovascular%20Fitness.pdf

Do on-line computer game sites help your brain?

Might be fun or relaxing, but so far, the proof isn’t there.  Exercise is probably better.

“In addition to remaining intellectually active, older adults concerned about maintaining their cognition must protect their cardiovascular health. The brain contains multitudes of blood vessels, and lack of physical activity seems to affect the brain negatively, just as it does the heart. Stroke carries its own risks of cognitive impairment and dementia, independent of diseases like AD. The American Heart Association recommends that older adults get at least 150 of moderate-intensity physical activity minutes per week. Time spent playing computer-based brain games might be better spent, when possible, taking a walk.

In summary, brain games have not yet fulfilled their promises of improved brain fitness. This does not mean that computer-based cognitive training will never be able to improve cognitive function, but it does not appear that training with the right amount of intensity and duration is yet available. If such games are enjoyable for their consumers, there is no compelling reason to stop playing, but for those hoping to avoid dementia, a focus on improving cardiovascular health and seeking broader opportunities for mental stimulation may prove more beneficial.
http://www.the-scientist.com/?articles.view/articleNo/42522/title/Opinion--Can-the-Brain-Be-Trained-/

Lifestyle modification and pseudoscience

As I've noted before, I can usually understand the opening sentences and summaries of medical articles, but I'm over my head with the details, statistics and funny upside down numbers. So when Mike Mitka wrote in the January 14 issue of JAMA that two major studies exploring the benefits of lifestyle modifications for primary and secondary prevention of cardiovascular events (FIT Heart and HF-ACTION) failed to demonstrate what the researchers had hoped for, I decided it was time to turn to Sandy Szwarc's JunkFood Science. Sandy's good at explaining why failed studies are still called a success and why ideology trumps science.

Me? I usually say follow the money, whether it's Congress and earmarks (pork), Al Gore and carbon credits, or the latest diet and exercise fad that lands an academic a USDA grant. I think Sandy may be saying something similar (without my politicking), but read her whole article, just to be sure.

"The preventive health movement has become a major industry, though, and the healthy eating and lifestyle ideology has been an easy one to sell. Just like alternative modalities, everyone wants to believe in a simple magical solution that can keep them well. Various dietary ideologies have come and gone through much of human history, all giving food more power than the evidence supports. But, beyond preventing deficiencies, which is easily achieved for most people by eating an unrestricted and varied diet, food is primarily sustenance, not magic. Humans around the world have eaten very differently, with no one food or way of eating itself related to longer life.