Yoga, Beneficial Fats: the Omega-3 Fatty Acids

Bob Crowther highlights issues about eating more fats, the value of Omega-3 fats and makes reference to publication, Raw & Beyond.

Consumption of fats are essential to maintain normal biological functions.

What types of healthy fats to consume has been an ongoing and, at times, intense subject of debate.

Articles and books have addressed aspects of this subject - see the Michael Moss book, Salt Sugar Fat (2013), and read the chapter of his investigative historical account of how the food industry management and scientists have developed the forms and content of fats in our processed foods.

For may years various special interest groups (government, medical, food industry) have influenced public perception and consumption of saturated fats and trans fats.

Recently, with the ongoing publication of medical and nutritional research, the health consequences of eating specific fat compounds have come under scrutiny and have been widely discussed in different media [see Robert Lustig, MD, book, Fat Chance, pp. 113-114, for a summary of one presentation of the spectrum of "good to bad" fats].

The Healthy Eating Plate (HEP) prepared by the Harvard School of Public Health nutritionists offers another relatively recent change about fat recommendations for the public.

The HEP modified and expanded the My Plate created by the United States Department of Agriculture (UDSA) - My Plate replaced the Food Pyramids of past decades.

The revisions by the Harvard nutritionists limit mention of fats to healthy oils among the proteins, whole grains, vegetables and fruits but do not address other fat compounds of medical interest: Omega-3 fatty acids.

[it is unfortunate this schematic conveys nothing about genetically modified wheat considering the growing medical concerns over wheat consumption and brain pathology (dementia) - the subject of a future post].

Ongoing medical research findings have identified the nutritional benefits of Omega-3 polyunsaturated fats (a fatty acid is composed of glycerol associated with three fatty acids) that include but are not exclusive to:

• anti-inflammatory properties
• role in reducing cardiovascular disease and stroke
• decrease blood levels of triglycerides; high blood pressure
• cell membrane integrity and function (including the brain)

Visit The National Institutes Of Health Site
 Read About Research On Omega-3 Fatty Acids

Omega-3 fats are not made by our bodies and have to be consumed in the foods we eat.

The major forms of the polyunsaturated Omega-3 and some sources are shown below:

• alpha-linoleic acid (ALA) [from vegetable oils /vegetables]
• eicosapentaenoic (EPA) and docosahexaenoic acid (DHA) [fish]

ALA is partially converted to EPA and DHA. 

Raw & Beyond  How Omega-3 Nutrition is Transforming the Raw Food Paradigm by Victoria Boutenko, Elaina Love, and Chad Sarno (2102) is an informative resource. 

They reference the views of Dr. Frank Sacks, Professor of Cardiovascular Disease Prevention at the Harvard School of Public Health, on these compounds.

The authors identify sources of these polyunsaturated acids and the concentrations of Omega-3 (and Omega-6*) in different animal and plant food sources. 

They address the importance of consuming these in a ratio of 10:1 (Omega- 3: Omega-6) as suggested by The Institute of Medicine.

Supplemental forms in various combinations and concentrations of ALA, EPA and DHA are available to the public but remain a challenge for many consumers: along with quality control and safety issues, questions often arise to how much should be taken and in what form. 

Among many other choices, consider the following sources of Omega-3: vegetable (advocado), seed (flaxseed), nut (walnut),  fish (salmon) along with grass fed-dairy (eggs) and grass-fed meat (beef, buffalo).

Read and learn more about the importance of consuming the Omega-3 polyunsaturated fats.

Talk to your primary care physician, nutritionist.

*A brief note of interest: research on Omega-6 fats has led some investigators to issue warnings about their "pro-inflammatory" nature and association with dementia when consumed at high levels and without Omega-3 fats. 

Individuals should attempt to learn more about these Omega-6 compounds and how best to balance their consumption and the Omega-3 fats.

 #Omega-3 Fatty Acids #Essential Fats (Omega-3 Fatty Acids) #Food Sources of Omega-3 Fats

Yoga, Evaluating Vitamin Supplements

Bob Crowther shares some perspectives about the value, safety and possible  health risks attributed to vitamin supplements. 

For many years vitamins were are recognized by the medical community and nutritionists as essential for health maintenance and overall fitness.

This position was based on decades of research since the the words 'vital amine' were used by Casimir Funk in 1912 to describe a rice coat protein (later identified as vitamin B1, thiamine). 

Google vitamins/NYT for an overview of these thirteen organic compounds, to learn the basics of their nine water (B's, C) and four fat (A, D, E, K) soluble forms and to identify some foods containing them.

Despite their various and important roles in facilitating normal metabolism, the consumption and safety of vitamin supplements have been in the news recently based on an evaluation and publication of diverse data.

Read About Recent Research Findings

A recent editorial published in the journal, Annals of Internal Medicine, was critical of vitamin supplement use: among other findings, the five authors wrote:

"most supplements do not prevent chronic disease or death, their use is not justified, and they should be avoided".

Medical institutions including the Mayo Clinic have issued statements on their websites about vitamin supplements that should be heeded: consumption of high concentrations of vitamins can be toxic.

Not surprisingly, warnings about vitamin supplements are not new. 

This most recent editorial has prompted individual and group commentary challenging the content of the statement.

Organizations involved in supplement supply and retail like the Natural Products Association have been vocal.

Undoubtedly, a vigorous response to protect their multi-billion dollar industry will occur - raising, among others, the following issues:

• What about those studies citing protective effects from vitamin supplements especially in diverse geographical regions where malnutrition and unbalanced diets occur?

• What assumptions, criteria and controls are made when studies evaluating vitamin supplements are being designed? 

• How are age differences and nutritional status determined? [what actually constitutes a well balanced diet among participants] 

The public is confronted with one reality of scientific inquiry: change occurs, our knowledge continues to evolve. 

Vitamins once thought to be and promoted as safe have been subsequently found to either have no benefit or to be harmful.

Simply recall relatively recent announcements made by medical community professionals of changing recommendations and policies during the past six months re: 

• obesity (now a disease)
• statin use 
• cholesterol treatment
• trans fats
• high carbohydrate consumption leading to diabetes
• high blood pressure medications.

The public is left with conflicting advice about vitamin supplements.

How are individuals to make informed decisions about these vitamin supplements?

Questions Remain. 

Given the diversity of basic and applied vitamin research data, what has to occur to reconcile the reports in books and articles by medical and nutrition specialists demonstrating positive outcomes from vitamin supplement use?

Are current daily vitamin recommendations for infants, adolescents, young and mature adults in need of further revision? 

Do they reflect our most current scientific understanding?

In the absence of regulation and oversight by the Food and Drug Association of industry claims supplying supplements, the consumer is confronted on how to assess and receive unbiased information on these products. 

Compounding this lack of accountability, even when FDA approval has been recognized, problems will remain: not all individuals will have similar reactions to evaluated products and adverse, even lethal reactions, may occur to some number of individuals.

Many individuals have taken a multivitamin for decades related to an absence of balanced nutrition choices and simply seeking to 'feel  better.

Reading the dietary supplements documents available from the National Institutes of Health website may be a good first step to formulate questions for your primary care physicians, medical specialists and / or nutritionists re: vitamin supplements for your specific conditions. 

What are your perspectives? 

Let me know what you think about how the medical community can be more transparent and better educate the public about vitamin supplements. 

A Scientific Note

Interest in the evolutionary biology of vitamins within different organisms remains an active research discipline - see Carl Zimmer's two articles appearing in the New York Times (NYT) (December, 2013).

#Fat and Water-Soluble Vitamins #Vitamin Supplement Health Risks # Vitamin Supplement Safety #Yoga And Nutrition

Yoga, Glutens And Celiac Disease

Bob Crowther  shares information, concerns about plant grain gluten proteins, celiac disease and cites some observations discussed in the book by David Perlmutter, Grain Brain.

Along with cardiovascular health risks associated with consumption of some carbohydrates and fats, the plant protein gluten (from the Latin 'glue') can lead to inflammation and diseases associated with the small intestine and brain.

The chemical formation of gluten occurs from protein precursors, gliadins and glutenins, in the presence of water [see Michael Pollan's enjoyable description of bread formation in his book, Cooked, (2013)].

Found in wheat, rye, barley and other grains and starches, gluten sensitivity and intolerance has become the focus of extensive medical research involving the immune response in various organs.

Among others, markers of inflammation (C-reactive proteins in the blood) and cytokine production resulting in cell damage to the small intestine and the brain have been investigated. 

Sensitivity to gluten can lead to a diagnosis of celiac disease - compromising the absorption of nutrients by the specialized epithelium (villi) on the surface of the small intestine.

The National Association of Celiac Awareness website is an excellent resource to learn more about this disease and options available for those afflicted with this condition. 

Informative Site
 About Glutens, Symptoms And Treatments

Experienced by males and females of all ages, eliminating all gluten exposure is the only way to prevent some of its symptoms: 

• abdominal pain
• diarrhea
• possibly muscle, bone/joint pain. 

The publication of  Grain Brain (2013) by David Perlmutter, MD, addresses how gluten can adversely effect the brain - citing studies using various molecular and imaging tools currently available to investigators. 

Read About 
Gluten Impact On Gut And Brain 

A neurologist and nutritional specialist, this author reviews a wide range of less well known research connecting gluten to various neurological disorders including anxiety, depression and autism.

He suggests individuals consider having blood analysis (Cryex lab tests, array 3 and 4) for gluten sensitivity and "cross-reactive" foods.

Dr. Perlmutter also outlines an approach used in treating his patients.

He encourages patients to modify their eating habits, to engage in exercise and to obtain quality sleep to enhance overall fitness and health.  

I continue to evaluate my food choices and use of products applied to my skin (hair shampoo, lotions).

Gluten-free products continue to be evaluated critically to complement my consumption of whole grains, nuts, fruits, vegetables along with selected meats, poultry, dairy and fish/shellfish.

Talk with your primary care physician.

Discuss your symptoms, possible value of having blood tests made for sensitivity to various sources of gluten. 

Consider consulting with a nutritionist as well to address questions and to facilitate changes in your food choices.

#Gluten Sensitivity # Gluten, Celiac Disease #Book: Cooked # Book: Grain Brain #Yoga And Nutrition

Yoga, Fiber Enhances Health

Bob Crowther shares information on fiber benefits and notes contributions from Robert Lustig and Michael Pollan that continue to educate the public. 

Examination of food labels may include the word fiber - a term not well understood by many consumers but recognized by the medical community.

Fiber is thought to have significant health benefits: among others, to lowering the risks/incidence of heart disease, diabetes and metabolic syndrome. 

Fiber [also known as dietary fiber; roughage] is a plant carbohydrate - a complex polysaccharide (sugar) that is not an energy source.

Unlike proteins, carbohydrates and fats, fiber provides no energy to the body.

It is neither digested or absorbed by the body - it forms the bulk of the fecal material.

Yet, some fruits and vegetables along with nuts, seeds, beans, peas, legumes and whole grain products have been identified among others to contain fiber that varies in form and amounts that nutritionists and health care professionals continue to promote and research.

Good Sources of Fiber
 Whole Grains, Fruit, Vegetables, Nuts, Legumes

The Institute of Medicine has provided guidelines for daily adult consumption that is age-dependent:

• up to age 50: for men (38 grams), for women (25 grams) 
• over 51: for men (30 grams), for women (25 grams) 

Two types of fiber are recognized by nutritionists based on physical characteristics (soluble and insoluble): 

• in its soluble form, it appears like a gel composed of small chains of glucose molecules (pectin of apples) 

• insoluble, non-glucose, complex polysaccharides of various sizes (cellulose of celery)

In his book, Fat Chance, Robet Lustig, MD, comments on fiber functions. 

In addition to slowing the rate of transport of nutrients from the intestine into the bloodstream, he notes:

• soluble fiber binds bile acids, lowers LDL cholesterol, slows digestion, decreases caloric intake

• insoluble fiber decreases cholesterol, lowers blood glucose, speeds up transit of food through intestine (decreases constipation), promotes signal hormone sent to brain to stop eating 

Michael Pollan, writes about research, discussions with investigators concerning insoluble fiber in a New York Times article (May, 2013). 

Pollan notes insoluble fiber is fermented by various bacteria in the large intestine (colon) and contributes to its health (reducing diverticulitis, colon inflammation).

One notable consequence of this microbial action is the production of gases, possibly bloating / cramps and flatulence.

Nutritionists warn the public that refined and processed foods are low in fiber content.

While use of fiber supplements (among others, Metamucil) do not provide the same benefits as whole foods, they are considered appropriate under some conditions.

Make informed nutrition choices.

If you are not allergic to consuming whole grains, fruits,vegetables nuts and other fiber-containing foods, consider adding them to your meals throughout each day.

 #Fiber  #FiberMetabolism #InsolubleFiber #SolubleFiber #YogaAndNutrition 

Yoga, Microbes Influence Health

Bob Crowther shares research findings about microbes associated with our bodies, positive health benefits.

The numbers and diversity of invisible microbes that inhabit our bodies have been the subject of many newspaper and online articles during the past several years.

National Public Radio (NPR) aired several programs during 2012 on this subject including a discussion of the Human Microbiome Project (HMP): an effort to identify all the microbes on/in the human body and their gene sequences.

Human Microbiome Project
Learn More
 Microbes influence Your health

This analysis of microbes, including bacteria and viruses, involved sampling of over 200 healthy adults [looking at multiple sites of five body regions]. 

This data provides baseline information that will allow scientists and medical professionals to ask questions about how the genes of microbes interact with human genes.

Bacteria form diverse and normal symbiotic communities (ecosystems) throughout our bodies that differ depending on their location (consider the gut, mouth and skin) and significantly influence our health.

Some reported roles attributed to the gut bacteria:

• important in enzyme and vitamins (some B and K) synthesis

• influence metabolism of fiber; production of amino acids and short-chain fatty acids

• release anti-inflammatory chemicals; interaction with immune cells

• synthesis of neurotransmitters; signaling molecules to various organs including the brain

Scientists have documented that excessive use of antibiotics have unintended consequences: drug treatment leads to the loss of 'good' bacteria.

This has led to research focused on how the diverse array of microbes interact with human immune cells and their impact on inflammation and illness.

The HMP observations have been complemented by other studies examining variations of genes in different strains of bacteria in the guts of healthy women over time. 

Related individuals were found to have similar populations of gut bacteria.

During 2013, NPR aired a discussion about the Food and Drug Administration and a medical therapy (fecal transplants) for individuals with infected large intestine and severe diarrhea from the pathogen (the bacterium, Clostridium difficile) not responding to other treatments including antibiotics.

Michael Pollan, author of the Omnivore's Dilemma and Cooking: A Natural History of Transformation, addressed a wide range of topics about the gut microbiome in a New York Times article (May, 2013).

Pollan identified himself as a participant in the American Gut Project: extending observations from the HMP studies and providing an wider analysis of gut microbes and their genes obtained from the public. 

Insights about microbes continue to emerge: evaluation of microbiomes of individuals from remote geographical areas not exposed to 'Western' medicine / antibiotics have suggested low diversity of microbes may lead to an increase of allergies, asthma, diabetes and cardiovascular diseases.

The negative impact of processed foods consumed throughout the 'West' (including the United States) continues to be evaluated as the diagnosis of obesity increases.

Lab studies with mice using bacteria to influence excessive weight continue to be evaluated. 

In various animal studies, ingredients within processed foods and the lack of fiber (the subject of my next post) have been shown to contribute to inflammation of the colon. 

Recent revelations should encourage the public to be cautious about consumption of prebiotics (foods for microbes) and probiotics (introduction of so-called 'good' microbes) in the absence of informed scientific data and better oversight.

Medical professionals note the quality control of probiotics need to be evaluated further to substantiate advertised claims.

A preliminary take home message from the emerging microbiome data is for individuals to take a more active role in evaluating the foods they consume.  

Eating more raw fruits, vegetables, whole grains and nuts instead of processed foods will likely enhance the microbial diversity of the intestinal tract and help to maintain your health.

Keep active, attend a yoga session.

#Microbes #Microbiome #Human Microbe Project #Microbes and Nutrition #Yoga And Nutrition

Yoga, Challenges Of Food Allergies

Bob Crowther comments on food allergens and identifies some resources to adress your inquiries.

The foods we consume to fuel our bodies also my contribute to an allergic reaction (an immune response) that can be deadly. 

National awareness and discussion of food allergies among children and adults in medical journals and newspaper/magazine articles have grown. 

Contrary to public perceptions, medical specialists report a lower incidence of food allergies for both age groups but acknowledge accurate figures are difficult to establish.

Research investigators emphasize the importance to distinguish between food allergy and food intolerance.

Food allergy involves an immune (antibody response) while food intolerance reflects the absence of a protein (enzyme) needed for a chemical reaction (think: absence of lactase to break down milk sugar, lactose). 

Food allergies are thought to originate in the following manner:

• with a first exposure to a food allergen, our bodies makes antibodies that become attached to white blood cells (mast and basophils)

• with a second exposure, the food allergen binds to an immunoglobulin antibody (IgE) on these cells and they release chemicals (for example, mast cells release histamines)

Allergy specialists have noted that skin prick tests and blood analysis for antibodies often lead to a misdiagnosis and artificially inflated food allergy numbers in both children and adults.

They note that having food antibodies does not equate with having a food allergy - contributing to an inaccurate diagnosis.

Several years ago the National Institutes of Health (NIH) division [National Institute of Allergy and Infectious Diseases] published national food allergy guidelines for the public that addresses terminology, diagnosis and treatments.  

Learn About Food Allergies
Protect Yourself

Major food allergies include the following: milk, egg, peanut, tree nuts (almonds, cashews, pecans, walnuts), soy, wheat, fish (salmon), nuts and shellfish (crab, lobster, shrimp). 

Along with decreased blood pressure, documented food allergy symptoms frequently involve different tissues and organs:

•  skin (hives, eczema, itching)
•  lung (difficulty breathing)
•  nose (congested, running)
•  gastrointestional (trouble swallowing, abdominal pains, vomiting, diarrhea) 

NIH investigators have reported a new chronic disease involving inflammation of the esophagus, oral allergy syndrome (reactions to raw vegetables) and exercise-induced food allergies.

While initial reactions to foods allergies are not accurate to predict future responses, dangers can be real when anaphylaxis occurs: chemicals from the immune system can lower blood pressure and block normal breathing within seconds to minutes or longer that can result in death.

Epinephrine injections into thigh muscle using an Epi-Pen (in its various forms) is often prescribed for emergency conditions of anaphylaxis for children and adults.

Do not avoid food allergy symptoms. 

Take the advice of medical and allergy specialists.

Consult with your doctor and learn what procedures are appropriate for your specific situation (possibly including an oral food challenge under double blind conditions - when neither the doctor or patient knows what is being consumed).

#Antibodies to Food Allergens #National Food Allergy Guidelines #Yoga And Nutrition

Yoga, High Blood Pressure & Nutrition

Bob Crowther shares some information relating high blood pressure and nutrition choices (DASH).

A major risk factor associated with cardiovascular disease is high blood pressure (hypertension) - the subject of The Seventh Report of the Joint National Committee on Prevention, Detection, Evaluation, and Treatment of High Blood Pressure [National Institutes of Health]. 

The incidence of high blood pressure in the United States has become a national concern as approximately one third of adults have elevated blood pressure levels. 

Be Proactive ! Ask Your Doctor Questions

The biology of arterial blood pressure control is complex; simplified:

•  it involves communication between the brain (specific area of the medulla) and specialized nerves known as baro (pressure) receptors in the aortic arch and carotid sinus - with an ability to adjust the heart rate and strength of muscle contraction and the diameter of the blood vessels

• it is influenced by other regions of the brain (hypothalmus and pituitary, hormone release) and the kidneys (adjusting water content of urine) 

A measurement of blood pressure in the arteries of less than 120/80 mm Hg (millimeters of mercury) is considered normal and healthy. 

Systolic (120) refers to arterial pressure when the heart contracts; diastolic (80) to arterial pressure when the heart relaxes.

The American Heart Association recognizes ranges of systolic/diastolic measurements that warrant medical attention:

• Prehypertension, 120-139/80-89  
• High Blood Pressure (Stage 1), 140-159/90-99
• High Blood Pressure (Stage 2), over 160/100
• Emergency Care Crisis, over 180/110

Factors that contribute to high blood pressure are age, genetics, sedentary lifestyles, being overweight, obesity, stress, salt and alcohol along with chronic kidney disease and abnormal adrenal and thyroid functions.

Blood pressure will change depending on position, temperature, exercise, stress and drugs among other conditions. 

Atherosclerosis (hardening of arteries, loss of blood vessel elasticity) occurs with age. 

Clinical symptoms of high blood pressure include chest pains and a heart attack; regular measurement of blood pressure is recommended by the American Medical Association. 

Diuretics and a large selection of medications are often prescribed for patients diagnosed with high blood pressure but drug use is not the only option available.

DASH

The medical community promotes a change in nutrition choices for those diagnosed with high blood pressure - referred to as DASH (= Dietary Aproaches To Stop Hypertension) - to consume fruits and vegetables along with low fat dairy products while reducing overall salt consumption. 

The American Society of Hypertension recommends exercise to complement nutritional changes to lower blood pressure levels. 

Contact 

Bob Crowther

774-272-5760

bob@bobcrowther.com

Walking and yoga (gentle asanas and meditation) are two types of safe activities that Bob has encouraged clients with high blood pressure to pursue. 

The Harvard Medical School Health Publication recommends 'moderate intensity' exercise that promotes taking 100 steps/minute.

Before any type of aerobic physical activity is begun, consult your doctor.

Learn more about what steps you can take to maintain normal blood pressure ranges and to reduce elevated blood pressure values.

Be comfortable asking questions and receiving answers you can understand. 

Find out which combination of treatment (s) would be best for you: medications, nutrition and/or exercise.

 # DASH #Exercise #High Blood Pressure #Hypertension # Yoga With Bob Crowther

Yoga, Issues With Statins

Bob Crowther considers the recently announced new cholesterol guidelines, use of statins, and some questions raised about this class of medications. 

National news coverage has alerted the pubic and raised many questions about the use of statins to lower the risks of a heart attack and stroke.

This public media coverage occurred following the recent announcement of new cholesterol guidelines by the American Heart Association and the American College of Cardiology.

Individual/family genetics, a sedentary lifestyle, diabetes, increased blood pressure, unhealthy weight (obesity), smoking and peripheral artery disease are among the health risk factors - along with cholesterol - that cardiologists use to prescribe statins for patients.

Controversy within the medical community resulted from reported claims that the current calculator - part of the new guidelines - may be flawed and overestimated the risk factors of healthy individuals: statins would be recommended for millions not needing them.

This revelation has generated considerable commentary about statins including conflict of interest and absence of controlled clinical trails. 

Opinions published in the New York Times this past week document a wide range of both cautionary and critical views about statins that are worth reading. 

These brief articles have generated public commentary also of interest.  

For many years statins were recommended by cardiologists to help reduce cholesterol levels (LDL) below specific numbers - with the recent announcement, no longer would the focus be on specific cholesterol values.

Americaan Heart Association

Under the new guidelines, statins would be warranted for individuals that had experienced a heart attack and for those (ages 40 -75) with diabetes and a designated risk of 7.5% or higher.

This number would be compiled using the calculator from personal and medical data to assess future cardiovascular events including a heart attack and stroke over the next decade.

Statins, including Crestor, Lipitor and Zocir, are medications used alone or with other drugs to interfere with the synthesis of cholesterol. 

Other benefits may include anti-inflammatory properties, lowering blood pressure and reducing blood clot formation.

Muscle and joint issues, nausea and constipation are among the more common and less serious statin side effects. 

Significantly, the Mayo Clinic recognizes that statins also can contribute to serious negative side effects as well: 

• severe muscle pain, muscle injury
• liver damage
• higher blood sugar levels / diabetes 
• neurological including memory loss/ confusion (among others) 

Contact

Bob Crowther

774-272-5760

bob@bobcrowther.com

An alternative option for many individuals would entail modifying their lifestyles: to become more physically active (consider yoga), making informed nutrition decisions, to reduce overall daily stress and getting rest. 

Women and men are encouraged to speak with their doctors (primary care and heart specialists) and to ask questions about what is best for them that may include the following:

• clarify if you are among those with high health risk factors to suffer a heart attack or stroke

• inquire about whether lifestyle changes alone can lower your health risk factors and discuss available options if statin use results in serious side effects including adversely interacting with other medications. 

Become Proactive. 

 Learn more about cholesterol, stations  to help you to make informed and safe decisions.

 #Cardiovascular Diseases #Cholesterol #Statins #Yoga And Nutrition 

Yoga, Medical Specialists Advice

Bob Crowther, a yoga enthusiast, instructor in his 60's, shares the recommendations of The American Association of Orthopedic Surgeons to prevent yoga injuries. 

Those contemplating doing yoga as a safe form of exercise are encouraged to learn about available options and potential benefits.

All age groups (especially Boomers and Seniors) should be aware of the different types of yoga, what they entail and which ones may be appropriate given specific physical limitations (including medical conditions, injuries and pain).

During 2013 the national yoga community has been presented with publications focused on yoga injuries requiring medical attention including consultations with orthopedic specialists.

The American Association of Orthopedic Surgeons (AAOS) has been open to yoga activities done in moderation and with caution to prevent injuries.

 Prevent
Yoga Injuries

The AAOS has suggested a number of safety considerations for all ages that include the following (along with my comments):

• obtain guidance from qualified yoga instructor and inquire about their experiences - find someone you feel comfortable with and get a sense of their philosophy / manner of instruction

• discuss any current injuries, pain and/or medical conditions with a prospective instructor - some types of movements may be inappropriate and should be either modified or simply avoided

• educate yourself about the different types of yoga - there are many forms that require abilities well beyond the novice: this is especially relevant to Boomers and Seniors - props to help beginners are used extensively with the Iyengar method

• understand that different levels of strength, balance and flexibility may be required for some schools of yoga - nutrition concerns need to be addressed along with adequate rest 

• yoga practices exist that focus more on meditation and breathing than on whole body physical activities

• engage in gentle body movements gradually to warm up muscles, tendons and ligaments: this is critical to work the joints - likewise, be sure to drink water to keep hydrated: fluids will help you move with greater facility

• only engage in postures movements suited to your abilities and set aside the ego [you are not in a competition with fellow students]

• listen to your body and move within your comfort level - you need to be compassionate to yourself

•  be sure to dress appropriate for the type of yoga being practiced

Talk with your doctor about these suggestions and comments. Ask questions.

Find out if you are physically capable of engaging in some form of gentle yoga. 

Speak to friends and seek advice on how to find a compatible form of yoga and instructor. 

Contact 

Bob Crowther

774-272-5760

bob@bobcrowther.com

Discuss your questions and concerns about the suitability of yoga as a form of safe exercise.

#YogaAndAAOS #YogaInjuryPrevention #YogaForBoomers #YogaForSeniors

Yoga, Avoid Trans Fats

Bob Crowther shares information about changing perceptions of trans fats and why this is important to our national health.  

In an earlier post about cholesterol (November 2, 2013), i briefly mentioned trans fats were currently designated as a bad fat - a major change from their initial perception.

Trans fats were thought at one time as an way to avoid the risks attributed to saturated fats - criticized and thought to contribute to heart disease.

For years, trans fats (think Crisco, margarine) were considered as healthy alternatives that improved food shelf life and cooking.  

However, from the 1970's to 1990's, compelling clinical research evidence led medical professionals and nutritionists to issue warnings about the negative impact of trans fats including clogged arteries.

New rules about trans fats likely to be adopted

Among the organizations sounding alarms over trans fats were The Center for Science in the Public Interest and the Harvard School of Public Health.

Read  2001 Book

 Eat, Drink, and be Healthy

Walter C. Willett

Foods containing trans fats have been linked to increased levels of low density lipoproteins (LDL) - the bad cholesterol -  which increases the risks of cardiovascular disease while reducing the good cholesterol (HDL) and adversely impacting triglycerides and increasing inflammation.

Recently the Food and Drug Administration (FDA) announcement proposed new rules to limit trans fats from foods: good news to the American Medical Association and the Centers for Disease Control. 

The FDA would have trans fats designated as a food additive that is not "generally regarded as safe".

Comments will be sought for a 60 day duration before a final decision is made during early 2014. 

Trans fats are created from partially hydrogenated vegetable oils - a manufacturing process that changes the consistency of oils from a liquid to a solid using hydrogen gas. 

Foods affected include baked goods, vegetable shortening, margarine, crackers, cereals, cookies, chips, fats, fried foods and snack foods.

 (see WebMD Website) 

Foods that contain small amounts of natural trans fats include milk, butter, cheese, beef, pork, and lamb will not be affected by the new proposals. 

Under existing legislation, the food industry has not been required to label the presence of trans fats if there is less than 0.5 grams. 

This practice would change with adaption of the new rules. 

We all should be monitoring our food sources and make more informed and healthy nutrition choices.

*Readers are encouraged to examine Corby Kummer articles (during 2005, 2007) about selective cases of restrictions imposed on trans fats in some U.S. cities and the response of the food industry.

#Yoga And Nutrition # FDA  #Trans Fats

Yoga, WalkingTowards Fitness

Bob Crowther, now in his 60's with an active yoga practice, recalls walking replacing running when confronted with compromised breathing, debilitating asthma and allergies for many years. 

Bob's Yoga Practice
Keeping His Body Lean, Strong
Running, Walking
 Built, Maintained Strong Leg Muscles

An article within a local publication about Henry David Thoreau and his favorite essay, "Walking: Or in the Wild'' reminded me of the value this activity continues to offer all age groups - an enjoyable way to become more physically active.

See American Heart Association Website For Information

Long recognized to contribute to significant health benefits, walking was an integral and primary physical exercise of mine in preparation for and recovery from my major reconstructive thoracic surgery when i was 50. 

Over twenty five pounds were lost initially as a consequence of walking and modifying my nutrition - additional weight has been shed during the the years following my operation. 

Many times i have approached my high school weight - 45+ years ago

My current yoga activities are complemented with walking throughout the year. 

Keep Moving - Walk!

Confronted with increasing health issues  from sedentary lifestyles, walking continues be promoted internationally by the World Health Organization. 

Their website documents walking activities being promoted to enhance fitness in many different countries.

In the United States, moderate intensity walking (three to four miles per hour, at least for 30 - 60 minutes, five days/week)  has been recommended by the American College of Cardiology and American Heart Association.

Included among the medical benefits attributed to walking :

• strengthens and improves efficiency of the heart 
• improves systemic blood circulation; impacts cholesterol / sugar levels
• enhances lung functions and oxygen/nutrient delivery to tissues
• lowers blood pressure; contributes to weight loss
• promotes bone structure and better balance 

The Beth Israel Deaconess Medical Center online site provides an informative summary of clinical studies related to walking that includes loss of body fat and lessening cardiovascular risks including heart attacks. 

Inactive individuals are encouraged to speak with their physicians before starting a walking program.

Acquiring good walking shoes is suggested.

Purchase a pedometer to document steps taken (start slowly and build up to over 10.000 steps per day). 

Keeping records of walking activities is an excellent way to monitor progress and to stay motivated.  

Contact

Bob Crowther

bob@bobcrowther

774-272-5760

Bob can discuss the benefits of walking as a physical activity based on his many experiences.

Bob suggests walking, if possible, in different environments - inside, outside - with an friend and become adjusted to using muscles differently.

Gentle stretching is advised along with drinking water (see American Heart Association Walking suggestions).

Bob has incorporated this non-impact activity along with yoga sessions for others to help improve breathing and balance. 

Start walking slowly daily and monitor how your  body responds to this type of movement. 

For one diabetic client, positive outcomes from walking included significant weight loss and lower blood sugar levels. 

 #YogaAndWalking #YogaAndFitness  #WalkingWithBobCrowther #WalkingForMales #WalkingForFemales

Yoga, Women's Hip Injuries

Bob Crowther offers his perspectives on a report of hip injuries in women doing yoga. 

Hip injuries among women engaged in extreme yoga activities was the subject of a recent New York Times article by William Broad ["Women's Flexibility Is A Liability (in Yoga)"].

Females were diagnosed at a higher incidence than men with a condition known as Femoral Acetabular Impingement (FAI) - simply, inflammations of the head region of the femur in the ball and joint socket of the pelvic girdle as a consequence of stretching and bending.

The author reports on conversations with orthopedic specialists - surgical interventions, including hip replacements, were required to correct various types of trauma in women doing repeated intense yoga movements while ignoring experienced pain.

My reading of Broad's article and his reference to the account of Michaelle Edwards experiences led me to a different perspective and question: is there a flexibility liability for woman (in yoga)?

In my opinion, the use of the word liability is misleading. 

Anatomical variations of joint morphology among individuals occurs.

Genetic and environmental factors may influence the structure of bones and associated connective tissues can limit and restrict movements.

Our nervous system is designed to register various levels of discomfort and pain - for most individuals, a warning that something is not "right" results in stopping a particular motion to avoid minor to serious injuries. 

Fundamental to my yoga experiences is the notion of listening to ones body and to engage in every asana with an understanding of ones biology, capabilities and limitations.

Given the circumstances and nature of the hip injuries described by Broad, it is not unreasonable to focus attention on the yoga teachers and students.

The notion of having students "push through the pain" is simply inappropriate and instruction at its worst. 

Students need to be reminded that 'ego' has no place in yoga - an awareness obviously ignored by the individuals despite reported increasing pain levels.

I would agree with Broad's final words in his article: Better to do yoga in moderation and listen carefully to your body. The temple, after all, is your best teacher". 

"Be compassionate to yourself" - wise advice received from my collective yoga experiences over three years under the instruction of Ray Hoyt and Patty Tremblay based on the Iyengar method [among other issues, effectively addressing  my moderate and severe spinal arthritis]. 

I will continue to stretch and bend through my yoga asanas in a thoughtful and deliberate manner and reap the many rewards.

I encourage others to do the same safely within their abilities.

#Yoga Instruction # Women Hip Injuries #FAI

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