September 25, 2011
Just One Day of Exercise Protects the Heart
"JUST ONE DAY OF EXERCISE CAN PROTECT THE HEART
AGAINST...(A HEART ATTACK).... and this protection is upheld
with months of exercise, making exercise one of the few
sustainable preconditioning stimuli" (Journal of Applied
Physiology. September 2011). Wow.
HEART ATTACKS OCCUR WHEN A PLAQUE SUDDENLY BREAKS OFF
FROM THE WALLS OF AN ARTERY SUPPLYING BLOOD TO THE HEART. The
plaque travels down the ever-narrowing artery until it completely
blocks the flow of blood to a part of the heart's muscle. The
heart's muscle must receive oxygen from the bloodstream all the
time. When a part of the heart muscle is suddenly deprived of
oxygen, it dies and you suffer a heart attack. The dying heart
muscle usually causes severe pain, in the chest, back or left
arm. Heart attacks are not caused by progressive narrowing of an
artery.
LACK OF OXYGEN IS THE ULTIMATE CAUSE OF HEART MUSCLE
DAMAGE. Anything that increases the ability of the heart muscle
to survive oxygen deprivation or increases oxygen supply to the
heart muscle helps to prevent heart attacks.
Exercise helps to prevent heart attacks, and the more
intensely you exercise, the greater the protection. Researchers
in Norway treated recovering heart attack victims with the same
intense training methods used by competitive athletes (American
Heart Journal, June 2009). They supervised them as they ran on a
treadmill very fast for a few seconds, rested and then repeated
their intense intervals. For example, some of the patients ran
fast for 30 seconds every five minutes. The interval-training
heart attack victims were able to use more oxygen maximally
(VO2max) and had their heart rates return toward normal faster
than other heart attack victims who did slower continuous
training. This advantage persisted for 30 months after the
patients completed their 12-week rehabilitation program.
INTENSE TRAINING IS NOT ACCEPTED AS A TREATMENT FOR
HEART ATTACK VICTIMS, particularly those who have chest pain with
exercise or excessive shortness of breath. Intense exercise can
precipitate heart attacks in people with blocked arteries. The
exercise sessions are usually supervised by trained technicians
using electrocardiograms, at least in the beginning.
INTENSE EXERCISE DOES NOT DAMAGE HEALTHY HEARTS. All
known tests for heart function show no damage from intense
exercise. Post-exercise electrocardiograms and echocardiograms
are normal, as are blood levels of heart-specific enzymes,
creatine kinase and creatine kinase MB, and myoglobin (Medicine
and Science in Sports and Exercise October, 2003).
A WORD OF CAUTION: Before you start a program of
cycling, running, tennis or anything else, realize that
exercising intensely is far more likely to cause injuries and can
cause heart attacks in people with blocked arteries leading to
their hearts. You may want to check with your doctor before you
start. Then get in shape gradually by exercising at an easy pace
three to six days a week for at least six weeks.
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Reports from DrMirkin.com
How exercise strengthens bones
http://www.drmirkin.com/joints/bones_exercise.html
Healthful eating for children
http://www.drmirkin.com/nutrition/N251.html
High blood pressure during exercise
http://www.drmirkin.com/fitness/blood_pressure.html
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Impotent Men Are at High Risk for Heart Attacks
A review of 12 studies on men who are unable to sustain an
erection shows that impotence almost doubles a man's chances of
suffering a heart attack, stroke, and premature death (Journal of
the American College of Cardiology, September, 2011).
Treating risk factors for heart attacks with lifestyle
changes and/or medication helps to prevent heart attacks and
improves impotence (Archives of Internal Medicine, September 12,
2011). More than 50 percent of North American men over 40 are
impotent (JAMA, May 26, 1999).
GET A MEDICAL WORK UP FOR IMPOTENCE: Check your male
hormone, testosterone, and all risk factors for heart attacks.
All conditions and behaviors that damage blood vessels can cause
impotence: *diabetes, *depression, *stomach ulcers,
*high cholesterol, *atherosclerosis, *high blood pressure, *nerve
damage, *cigarette smoking, *taking more than two alcoholic
drinks a day, and so forth.
DRUGS THAT CAN CAUSE IMPOTENCE: diuretics, blood pressure
medications, non steroidals (naproxin), ulcer medications
(cimetidine, omeprazole, metoclopramide, antidepressants
(lithium, SSRIs), recreational drugs (marijuana, cocaine,
heroin), and so forth.
LIFESTYLE CHANGES THAT PREVENT AND TREAT IMPOTENCE:
*Do not smoke or take more than 2 drinks a day
*Avoid red meat, sugared drinks and foods with added sugars
*Eat large amounts of fruits and vegetables
*Exercise (caution: men with impotence are at increased risk for
heart attacks during exercise)
*avoid overweight,
*get enough vitamin D (D3 blood level above 75 nmol/L).
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More Benefits from Chocolate
A few weeks ago I wrote about studies showing that
chocolate can increase endurance
http://www.drmirkin.com/public/ezine080711.html.
This month, a review of seven scientific studies shows that
those who eat chocolate are one-third less likely to suffer
heart attacks, strokes or diabetes (Presented at the European
Society of Cardiology 2011 Congress; BMJ, September 2011).
Chocolate, coffee and tea all contain polyphenols that
increase nitric acid which "leads to improvements in endothelial
function, and reductions in clotting, blood pressure, insulin
resistance, and blood fats".
Food manufacturers hide the bitter-tasting polyphenols
in chocolate by adding large amounts of sugar and fats.
Therefore, the best time to take chocolate should be during or
immediately after exercise when contracting muscles prevent blood
sugar levels from rising too high and damaging your arteries.
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Recipe of the Week:
Green Bean-Potato Curry
http://www.drmirkin.com/recipes/currygreen.html
You'll find lots of recipes and helpful tips in
The Good Food Book
http://www.drmirkin.com/goodfood/index.html
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Gabe Mirkin, M.D.
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