Don’t Straighten Your Knees While Running or Cycling
Always try to keep at least a slight bend in your knee when you run or ride a bicycle. When you run, you are supposed to land on each foot with a partially-bent knee. Otherwise you transmit the shock of your foot hitting the ground directly onto your knees, hips and back. Straightening your knees when you pedal markedly increases risk for knee pain by increasing the force on your joints.
Artificial Sweeteners Can Change Your Gut Bacteria
A study from Israel found that two artificial sweeteners, saccharin and sucralose, significantly raised blood sugar levels in healthy adults. Transferring their colon bacteria to mice caused the mice to suffer the same elevations in blood sugar. Artificial sweeteners can harm you by altering the bacteria in your colon (Nutrition Today, May 6, 2021;56(3):105-113). Some artificial sweeteners may cause inflammation, a condition in which your own immune system, which is supposed to kill invading germs, stays active all the time to attack you
Fruits and Vegetables for Endurance
A new study found that short-term high protein diets may hinder muscle endurance and short-term high carbohydrate diets may increase endurance. This study found that what elite long-distance runners ate determined which types of bacteria lived in their colons. A diet high in fruits and vegetables (high-carbohydrates) was associated with improved time-trial runs in highly trained competitive runners by 6.5 percent.
Weekend Warriors Gain Full Benefit From Their Exercise
A recent study found no significant difference in death rates between adults who exercised once or twice a week versus three or more times a week, as long as they exercised moderately for a total of 150 minutes or vigorously for 75 minutes per week. This study followed 350,978 U.S. adults for more than 10 years. The participants reported their activity levels and were divided into an active group and an inactive group.
Monkeypox Declared a Public Health Emergency
The U.S. Department of Health and Human Services has declared monkeypox to be a public health emergency, and the U.S. has recorded more than 7000 infections, more than any other country in the world. The only two states that have not yet reported monkeypox infections are Montana and Wyoming.
Leonard Nimoy and COPD
Leonard Nimoy won three Emmy awards for starring in “Star Trek” ((1966-1969) as Spock, a 23rd-century space voyager from the planet Vulcan. He was known for his pointed ears and constant use of the word “fascinating.” Nimoy was also an actor in many other film and TV roles, a director of films, a mediocre singer, a published poet and an accomplished photographer. He gave up smoking two packs of cigarettes a day more than 30 years before his death from COPD (Chronic Obstructive Pulmonary Disease).
Gut Bacteria Associated with Colon Cancer
A study from Harvard Medical School found that a typical Western diet increases growth of specific bacteria in the gut called “polyketide synthase (pks+) E. Coli” that produce a chemical called colibactin, which causes DNA mutations that can turn normal colon cells into cancer cells.
Long COVID Syndrome
The U.S. Center for Disease Control (CDC) reports that 13.3 percent of patients who develop COVID-19 will suffer from Long COVID syndrome, which can last for two months or more and cannot be explained by a different diagnosis. More than 30 percent of hospitalized patients still have symptoms at six months.
Bill Russell, the Ultimate Team Player
Bill Russell, ranked by many as the greatest basketball player of all time, died in his sleep at age 88 on July 31, 2022. No cause of death was given, but a clue may come from his heart valve surgery more than ten years ago. When Russell played on a team, the team almost always won.
Mediterranean Diets are Safer than Keto Diets for Controlling Blood Sugar
A 36-week study from Stanford University compared the benefits of two diets — a Mediterranean diet and a ketogenic diet — for treating 33 individuals with prediabetes or type 2 diabetes. Both diets were based on eating lots of non-starchy foods that do not cause a high rise in blood sugar, and avoiding foods that cause a high rise in blood sugar such as sugar-added foods or drinks and foods made from flour (ground-up whole grains).