Health
According to a study of more than 110,000 people conducted by Hongyu Wu of the Harvard University School of Public Health, eating more whole grains is associated with increased longevity and lower death rates from cardiovascular disease. The death rate from cancer was not altered by whole grain consumption.
The consumption of whole grains could reduce the risk of premature death by 15 percent and promote health. The study confirmed the recommendations of the National Dietary Guidelines that people should increase the proportion of whole grains in their diet.
The study examined data from the Nurses Health Study and the Health Professionals Follow-up Study. The effects of factors such as age, body composition, physical activity and overall diet were adjusted for. The study examined data and death rates over a 25-year period.
(JAMA Internal Medicine, published online January 6, 2015)
Fish oil is rich in omega-3 fatty acids. Consumption of fish oil or fish oil supplements increases blood levels of omega-3 fatty acids and shifts the ratio of omega-3 to omega-6 fatty acids towards omega-3 fatty acids.
A study conducted at Tufts University found that omega-3 fatty acids prevented telomere shortening in cells, which promotes cell longevity. Telomeres form the ends of DNA strands and hold these strands together. The size of telomeres is reduced during cell division, which shortens them over time. This ultimately reduces the effectiveness of the immune system, which can lead to disease and death.
Janice Kiecolt-Glaser and colleagues at Ohio State University found in a study of overweight middle-aged and older adults that omega-3 fatty acid supplementation improved the balance between omega-3 and omega-6 fatty acids, but did not affect telomere length. Previous studies have shown that prolonged use of omega-3 fatty acids maintains telomere length, suggesting that supplementation with omega-3 fatty acids may improve cell health and longevity.
(Brain Behavior Immunity, 28: 16 - 24, 2013)
Muscle soreness after exercise is painful and disabling. Eccentric exercise (stretching muscle contractions) such as downhill walking or negative repetitions often cause muscle soreness by inducing muscle injury and secondary muscle inflammation. Most studies have concluded that popular remedies such as ice, non-steroidal anti-inflammatory drugs (e.g. Advil) and heat do not accelerate healing and recovery. Several studies have found that massage reduces inflammation after eccentric exercise and promotes recovery, especially when massage is performed immediately after exercise.
An Australian study showed that massage reduced muscle stiffness even in people who had not exercised. The scientists measured calf muscle stiffness using a technique called ultrasound shear elastography. The massage only reduced stiffness for a short period of time, but it was effective.
(Scandinavian Journal of Medicine Science Sports, published online December 8, 2014)
Creatine monohydrate is a popular supplement among bodybuilders and power athletes for the purpose of increasing muscle mass, strength and power, as well as promoting regeneration. However, it is not free of side effects. Creatine reduces lung function in people suffering from asthma due to inflammation of the airways and short-term physical changes in the airways. Conversely, creatine supplements reduce symptoms of chronic obstructive pulmonary disease and neurological disorders.
A study conducted at the University of Freiburg in Germany found that a combination of creatine supplements with endurance training reduced or even eliminated the effects of creatine on lung function. Training reduced the concentration of inflamed cells, connective tissue changes in the lung pathways, airway smooth muscle thickness and bronchoconstriction (bronchoconstriction index).
Athletes with lung problems who wish to use creatine supplements should include regular aerobic exercise in their training program.
(International Journal of Sports Medicine, 30: 684-690, 2009)
Delayed onset muscle soreness is caused by injury to the muscle cells. It is typically more painful one to two days after exercise due to secondary inflammation that is part of the healing process. Healing involves a release of chemicals called proteases that break down injured tissue so that it can be repaired.
Darryn Willoughby and colleagues from Baylor University showed that supplementation with proteases (fungal proteases, bromelain and papain) for 21 days resulted in greater force production during the days following intense eccentric training (45 minutes of downhill running on a treadmill). Scientists use eccentric exercise (lengthening muscle contractions) to induce muscle soreness because it involves greater force production and more cell damage than concentric (shortening) or static (isometric) muscle contractions. Protease supplements reduced muscle strength loss after eccentric exercise by promoting leukocyte activity (white blood cells involved in the healing process) and reducing inflammation.
Some inflammation after exercise is necessary for muscle hypertrophy and tissue repair, but excessive inflammation causes pain and reduces performance.
(Medicine Scence Sports Exercise, 41: 1908-1914, 2009)
