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, Consequences Of Inactivity

Bob Crowther shares an article about Dr. James Levine and his book's focus on the risks of a sedentary lifestyle. 

The New York Times (NYT) published an article in April, 2011, entitled: Is Sitting A Lethal Activity?

The NYT reporter spoke with Dr. James Levine of the Mayo Clinic (Rochester, Minnesota) and addressed his research field subject, inactivity studies.

Medical professionals engaged in this emerging research area are challenging the conventional way of looking at the health risks among the sedentary: from youths to seniors.

Dr. Levine and other clinical investigators note the risks of sitting for prolonged periods may result in diseases including:

•  obesity 
•  metabolic syndrome (involving elevated levels of blood pressure, abdominal fat storage, blood sugar and cholesterol).

Significantly, a distinction is being promoted of a difference between sitting too much from engaging in too little exercise. 

Data from studies have revealed that gym activities do little to reverse the risk from sitting too long.

Dr. Levine has promoted non-exercise activity thermogenesis (NEAT) to counter negative health risks from sitting.

Dr. Levine's Book

  Move A Little, Lose a Lot (2009)

Learn more about NEAT 

The author suggests the body benefits from thousands of low intensity movements and offers suggestions of activities that can help promote overall fitness and decrease the risks for developing cardiovascular disease.

Another physiological medical concern from sitting for long periods is Deep Vein Thrombosis (DVT) - pooling of blood in the legs/groin areas can lead to clots and adversely impair the heart and lungs. 

Contact

Bob Crowther

774-272-5760

bob@bobcrowther.com

Bob has helped  sedentary individuals become more active through yoga and to reverse the behaviors contributing to an inactive lifestyle. 

Bob can evaluate your situation and facilitate your efforts to become more mobile in a safe manner.

Bob can help you address your health symptoms. 

 #YogaForMales #YogaForFemales  #YogaWithBobCrowther

Yoga For Addressing Osteoporosis

Bob Crowther shares some thoughts about osteoporosis: a medical condition that limits mobility and recommends the book, Yoga for Osteoporosis.

The incidence of osteoporosis, a disease characterized by the loss of bone density and bone fractures including vertebrae, hips and wrists, continues to afflict many seniors of both genders. 

According to the The National Osteoporosis Foundation, woman exhibit symptoms of osteoporosis at a higher rate than men. 

Their website provides a valuable resource for individuals seeking information about this disease and approaches to treatment.

Visit Website

Age, gender, family genetics, physical activity, nutrition (including consumption of specific vitamins / minerals) and hormone levels are among the list of factors that affect bone health - as identified by The Mayo Clinic and other medical institutions.  

Our understanding of the biology of osteoporosis continues to be evaluated and revised. 

Biology of Bone

Bone physiology is complex and controlled under normal conditions by regions of the brain and different endocrine organs including the thyroid and parathyroid.

Bone is a living and dynamic tissue that is composed of several cell types: one synthesizes proteins that become associated with minerals (mainly calcium and phosphorous plus important others in smaller concentrations) while another cell resorbs bone.

Diagnosis

Imaging technologies (including DEXA scans, MRI, CT, ultrasound) facilitate the diagnosis of this disease from presented symptoms. 

Treatments

Treatments for individuals suffering from osteoporosis may involve some combination of medications, changes in nutrition and exercises.

Physical activities that produce stress on bones have documented new bone synthesis. 

Included among exercises enhancing bone growth is hatha yoga based on the Iyengar method. 

Book

Yoga for Osteoporosis

Investigations by Loren Fishman, MD, led to the 2010 publication of his book, Yoga for Osteoporosis. 

Dr. Fishman and Ellen Saltonstall suggest modified yoga asanas as a form of whole body non-impact movements to enhance bone strength, muscle strength, balance and flexibility.

Both authors and a colleague are illustrated in yoga positions in this publication

Specific asanas deemed appropriate for those with conditions of osteoporosis or osteopenia  (a less severe loss of bone density) are noted.

Variations of selected postures using props (chairs, straps, blankets, straps) have been suggested to safely address individual conditions.

The authors recognize and emphasize the importance of identifying appropriate physical movements to avoid injuries. 

While yoga may not be suitable for all afflicted with osteoporosis, many are likely to benefit from the suggested options.

 Read this book.

 Consult with your medical advisors. 

#Yoga For Osteoporosis  #Yoga For Males #Yoga For Females #Yoga With Bob Crowther 

Yoga, Core Muscle Fitness

Whole body movements including use of the core muscles are encouraged by the fitness community and accomplished through various physical activities involving a diversity of equipment and accessories: among others, weights including dumbbells, kettlebells, medicine balls, training bars and balance boards.

How to define what constitutes the core muscles remains a subject of dispute and ongoing commentary.

Dr. Abigail Ellsworth recognizes two categories of core muscles in her book, Core Training Anatomy  (2010), that involves the pelvic and shoulder girdles and muscles along the spine as follows:

•  major core muscles [pelvic floor muscles, the abdominals, the spinal extensors and the diaphram]
•  minor core muscles [gluteal muscles, latissumus dorsi, trapezius]

Core muscles are said to provide stability of the trunk and pelvis but critics continue to express their views (see writings and perspectives of two listed below).

Independent of disagreements, being mobile and strengthening all core muscles is desirable. The Iyengar form of hatha yoga that i and my colleagues practice accomplishes this though selected asanas without subjecting the body to any impact and using ones body weight as a form of resistance.

In daily practice, open classes and private sessions over several years, core muscles and associated connective tissues have been enhanced by modifying my posture: standing upright, being inverted, sitting, kneeling, bending (forward, backwards, to side) and twisting from supine and prone positions.

As a consequence of completing sequences like sun salutations, the three warrior poses and one leg balances (tree, eagle, half lotus), core muscles have been engaged independently, by using props and/or assisted by partners.  

With clients, i have introduced yoga asanas modified to allow for restricted or limited abilities and utilized core muscles through the following movements:

• upright plank (basic, forearm, side, upward facing) and downdog variations
• supine side twists; leg lifts; revolved standing asanas including chair
• prone locust, supine bridge and sitting boat variations
• from standing to lunge to pigeon variations

See publication listed below at www.sciencedirect.com; also, zig ziegler on core training myths at zigsports.wordpress.com  #Core Muscles # Yoga

Read critical review by Eyal Ledman 

Yoga, Calories And Weight

Bob Crowther provides some basic information about calories and weight gain and notes the concerns of Dr. Robert Lustig, author of Fat Chance.

Food labels remind us about calories.

Calories is the term used to denote an energy content derived from the metabolism of the proteins, fats and carbohydrates we consume that enables us to function. 

How many calories an individual should consume daily continues to be a significant question as the incidence of diabetes and obesity have risen throughout the population including our youth. 

Equally important, from what sources should these calories be obtained? 

What forms of fats and carbohydrates should be restricted or avoided?

              Robert H. Lustig, MD, author of Fat Chance

Dr. Robert Lustig expresses his views on this matter in an article cited below.

Past and current government policies relating to food production, processing and marketing have generated considerable public attention and commentary in the form of books and articles about the unhealthy nature of available foods where we shop. 


Several years ago the Department of Agriculture (USDA) replaced the Food Pyramids promoted for decades with MyPlate (www.choosemyplate/gov) that reflects contemporary research data and input from various sources including the public.  

Nutritionists recognize calories are necessary to provide energy to maintain the basal metabolic rate, the thermic effect of food and physical activity. 

Some Biology

The basal metabolic rate refers to the amount of calories required at rest to support the involuntary, autonomic functions of the body (among others: breathing, digestion, brain and heart activities) while the thermic effect accounts for those calories needed to process our food.

Calories consumed associated with actions will vary and be influenced by the nature and duration of physical movements.

Maintaining a healthy and stable weight is moderated, in part, by the complex interactions:

•  of the brain (hypothalmus and pitituary)
•  vagus nerve
•  the thyroid gland
•  various organs and chemical signals (hormones) of our gastrointestinal system.

Food consumed but not metabolized for immediate use are stored by the body: if this is fat, total body weight will increase.  

Read the article (title listed below) by Robert Lustig, MD, arguing a calorie is not a calorie [at www.huffingtonpost.com/robert-lustig-md/sugar-toxic]  

Robert Lustig Article

#Yoga And Nutrition #Calories #Sugar #Robert Lustig

Yoga, Regaining Spine Mobility

Bob Crowther continues his yoga activities in his 60's despite having documented spinal structural problems and arthritis issues.

When i first started my hatha yoga practice, my spinal mobility, range of motion was severely limited and i experienced considerable pain in my lower back.

X-Rays documented structural, degeneration issues with specific vertebrae, discs in my cervical (neck) and lumbar (lower back) areas including scoliosis (a lateral curve of vertebrae).

Years of yoga and monthly massages have continued to overcome many of the restrictions of my spine, associated muscles and connective tissues. 

Bob
 Whole Body, Spine Flexibility  

Book Of Interest

Yogabody: Anatomy, Kinesiology, and Asana

 by

 Judith Hanson Lasater

  physical therapist and yoga teacher 

This book has been a valuable resource to better understand and appreciate the relationship of our anatomy and mobility including the spine.  

 Spine Anatomy, Yoga Mobility

 Cervical, Thoracic, Lumbar, Sacral

Lasater identifies the normal curves and structure of the bones that constitute our vertebral column: 

• cervical (7)
• thoracic (12)
• lumbar (5)
• sacral (fused, 5) 
• coccygeal (tailbone, fused, 3-5). 

Ligaments attach each vertebrae at specific locations on their spinal processes and also along most of the the length of the vertebral column on anterior and posterior surfaces to provide further stability. 

All the vertebrae have a dense connective tissue disc between them except for the first two cervical bones and the junction between the L5 and S1 (fifth lumbar, first sacral). 

The spinal muscles that contribute to the core muscles are positioned not only on the spinal processes but on other bones including the rib cage, clavicle and skull.

The distinct shape of each vertebrae and their relationship to one another are significant. 

It is the position and angle of the of facet joints between each of the bones that enable extension and rotational muscle movements.

Cervical and thoracic vertebra enable a greater range of lateral movement while the lumbar vertebra have a great degree of flexion and extension than the two regions above it.  

  Contact

Bob Crowther 

774-272-5760

bob@bobcrowther.com

Talk with Bob about his enhanced spinal mobility.

Among other asanas, free standing back bends, using a wall or wall ladder with a partner and assisted sitting side twists each have contributed to a greater range of my spinal motion.

Yoga For All Ages

Bob encourages his clients (50's to 70's) to move their spines in all directions. 

By modifying movements and using various props (including a strap, blocks blankets, chairs, sofas, ottomans), males and females continue to experience a greater range of motion without pain.

Let Bob help you help yourself.

# Yoga,Yogabody #Yoga And Anatomy #Yoga And Spine Mobility #Yoga For Males # Yoga For Females #Yoga With Bob Crowther

Yoga, Obesity And Metabolic Syndrome

Bob Crowther recommends reading Robert Lustig's book, Fat Chance.

Bob notes that an active yoga practice can contribute to reduce the occurrence of two diseases: obesity and metabolic syndrome.

I noted in a recent post that obesity has been recognized by the American Medical Association as a disease - as an indicator of a number of health risk factors that may lead to atherosclerosis and coronary heart disease.

Excess food consumption and sedentary lifestyles contribute to being overweight and obese.

Obesity Research Center

Obesity can lead to Metabolic Syndrome - a disease diagnosis variously defined within the medical community.

The National Heart, Lung and Blood Institute (NHLBI) applies this diagnosis when three or more of the following metabolic risk factors are exhibited:

• abdominal (visceral) fat 
• high triglycerides (fats in blood) 
• low HDL (good cholesterol) 
• high blood pressure 
• elevated blood sugar levels 

The NHLBI defines risk factors as "traits, conditions, or habits that increase your chance of developing a disease."

The proteins, lipids and carbohydrates we consume as food are processed to provide the energy that sustains our bodies and involve structures within our cells known as mitochondria.

Metabolism is the term used to denote these complex biochemical reactions. 

Book Of Interest

 Fat Chance (2012)

For a more expanded and detailed review of the biology of metabolic syndrome, including the significance of insulin resistance and how the mitochondria are impacted by excessive amounts of sugars and fats, read Chapter 9 [Metabolic Syndrome: The New Scourge] in Dr. Robert H. Lustig's book.

Lustig and other investigators have noted that gender, ethnicity and genetic differences complicate the diagnosis of metabolic syndrome for individuals of normal weight and those classified as obese. 

This author includes triglycerides, alcohol and fructose (a sugar) among the worse food offenders contributing to negative metabolic outcomes. 

Physical activities including yoga and changes in nutrition can moderate the systemic damages within individuals exhibiting obesity and metabolic syndrome symptoms.

 # Yoga And Obesity #Yoga And Metabolic Syndrome

Yoga, Body Mass Index And Obesity

Bob Crowther, a yoga student, instructor in his 60's, shares some thoughts on a topic of national interest within the medical, public health and fitness communities.

Controversy about the Body Mass Index (BMI) as an indicator of healthy and unhealthy body fat levels continues to be debated by health care professionals. 

The equation relating weight and height was developed during the 19th century by the Belgium, Adolphe Quetelet, as a relatively easy way to measure the level of obesity in the general population. 

The Centers for Disease Control and Prevention cite Ouetelet's numbers that classify adult individuals as being underweight (below 18.5), normal (18.5 - 24.9), overweight (25.0 - 29.9) and obese (30.0 and above, with additional categories for the morbidly obese). 

Ranges for children and teens also have been generated. 

Online free calculations of ones BMI can be made at the National Heart, Lung, and Blood Institute (NHLBI) website.  

National Heart, Lung, and Blood Institute

Five years after the National Public Radio interview with mathematician Dr. Keith Devlin during 2009 about why the BMI is a flawed risk indicator, his criticisms still resonate today with the publication of recent studies about different types of fat, fat metabolism and risk differences in genders, ethnic and age groups. 

Dr. Devlin and other critics of the BMI classification numbers contend the equation to measure obesity in the general population is being inappropriately applied to individuals and is inaccurate as it does not distinguish mass attributed to muscle, bone and fat types. 

They cite examples where body fat can be overestimated (individuals with muscular body types) and underestimated (loss of muscle with aging).

Various imaging technologies (including MRI, DEXA scans, a type of X-Ray) are available which claim to more accurately distinguish between these tissue types and address the BMI limitations.

The public continues to receive new research data warning of the dangers associated with abdominal (visceral) fat and how this fat differs from other types found throughout the body.

The NHLBL and other health agencies have acknowledged the limitations of the BMI and suggest waist circumference of men (40 inches) and women (35 inches) be used to identify risks of obesity (heart disease, type 2 diabetes).

 This group cites many other conditions as risk factors (including smoking, cholesterol, high blood pressure) for diseases associated with the overweight and obese.  

Keeping physically active and addressing nutrition choices have been encouraged by physicians. 

The hatha yoga activities that i and others do daily provide empirical evidence that lean muscle can be realized when accompanied by changes in attitudes and eating behaviors. 

# Yoga And BMI # Yoga And Obesity #Yoga With Bob Crowther