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Hillside Family Medicine
& Occupational Medicine

Hillside Family Medicine
& Occupational Medicine

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How Soluble Fiber Helps to Prevent Heart Attacks

~Dr. Gabe Mirkin's Fitness and Health e-Zine

Forty percent of deaths in the United States are from heart disease, which kills more than 400,000 people each year. Soluble fiber (from beans, oats, peas, barley, nuts, fruits and vegetables) reduces high blood levels of Low-Density Cholesterol (LDL), one of the strongest predictors of heart attack risk (Curr Atheroscler Rep, Dec 2016;18(12):75). Soluble fiber also improves immune function and lowers other risk factors for heart attacks:
* high blood pressure,
* high blood sugar,
* high blood insulin,
* high triglycerides,
* excess body fat (particularly belly fat), and
* inflammation

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Lack of Fitness, Not Too Much Sitting, Shortens Lives

~Dr. Gabe Mirkin's Fitness and Health e-Zine

A new study suggests that it is the level of fitness, not time spent sitting, that predicts susceptibility to disease and longevity (Mayo Clinic Proceedings, published online October 18, 2016). Heart-lung fitness is the ability of the heart and lungs to provide oxygenated blood to contracting muscles for prolonged periods. In this study from Norway, the authors followed 495 women and 379 men, aged 70 to 77 years. They measured sitting time with accelerometers and heart-lung fitness by peak oxygen uptake (VO2 peak). They found that:

* People who spent 12-13 hours sitting each day were 75 percent more likely to have heart attack risk factors (high blood pressure, obesity, diabetes, high cholesterol, high waist circumference, high triglycerides, reduced good HDL cholesterol, high blood pressure, and high fasting blood sugar levels).

* The most fit people were more than 40 percent less like to have abnormal heart attack risk factors, even if they sat for 12 to 13 hours a day and did not meet the criteria for the recommended amount of exercise done each day.

* People who exercised, but were not physically fit, were not protected from the heart attack risk factors.

Another new study from Rotterdam shows that exercisers live significantly longer than non-exercisers and suffer far fewer heart attacks. For the average Rotterdam citizen, cycling provided the highest level of fitness and was associated with a man living 3.7 years longer than his non-cycling countrymen (Journal of Public Health, 10/31/2016).

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Cupping for Faster Recovery

For those of you that are curious about the circular bruises you've been seeing on Olympic athletes in Rio, here is an article by Dr. Gabe Mirkin about a muscle recovery treatment called cupping.     

GO USA!!!                  

Michael Phelps Cupping Feat small

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Don't Count Calories

~Dr. Gabe Mirkin's Fitness and Health e-Zine

Contestants on the television program The Biggest Loser dropped an average of 129 pounds, yet six years later, most have regained more than 70 percent of their lost weight, largely because dieting decreased their ability to burn calories. They now burn about 500 fewer calories each day than would be expected for a person of the same age and weight (Obesity, published online May 2, 2016).

We have known for many years that the commercial weight loss programs do not work. The $2.5 billion weight loss industry has a terrible one-year-weight-loss record and of the clients who have lost weight at one year, almost all have regained their lost weight three years later (Annals of Internal Medicine. April 2015;162(7):501-512).

In spite of all this discouraging news, I know that it IS possible to lose weight and keep it off. For at least thirty years, I have been telling my patients not to count calories or to eat so little food that they feel hungry all the time. Instead, I tell them to switch to eating lots of the foods from plants that fill you up so you do not ever need to feel hungry. If you do this, your body never turns down your metabolism in its effort to protect you from starving to death. Those of you who listened to my radio show or have read my books know that my mantra has always been "fruits, vegetables, whole grains and beans" -- and nuts and other seeds. Eating mostly these foods will cause you to lose weight without lowering your metabolism.

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Hillside Family Medicine

9220 Lake Otis Parkway, Ste 9
Anchorage, Alaska 99507
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Monday: 8AM–6PM
Tuesday: 8AM–8PM
Wednesday: 8AM–6PM
Thursday: 8AM–8PM
Friday: 8AM–4PM
Saturday: 8AM–4PM
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