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January Newsletter
Category Archives: exercise
How Exercise Improves Survival Odds After a Cancer Diagnosis
When facing a cancer diagnosis, many people focus on treatment options like surgery, chemotherapy, and radiation. And rightly so—these conventional treatments remain the cornerstone of cancer management. But a growing body of research is showing that something as simple as regular physical activity can play a powerful supporting role in recovery and long-term survival.
A recent meta-analysis looked at studies involving the four most common types of cancer—breast, lung, prostate, and colorectal—and found that exercise after diagnosis is consistently linked to better survival odds. The data came from high-quality studies that followed patients over time, and the results were striking:
- Breast cancer patients who were physically active had a 31% lower risk of dying from the disease compared to those who were inactive.
- Lung cancer patients saw a 24% reduction in cancer-related death risk.
- Prostate cancer patients had a 27% lower risk of mortality.
- Colorectal cancer patients experienced a 29% drop in risk.
Even more encouraging: exercise didn’t just lower cancer-specific deaths—it also reduced overall mortality (death from any cause) by 22–37%, depending on the type of cancer.
Exercise as an Adjunct, Not a Replacement
It’s important to note that exercise is not a substitute for medical treatment. While conventional treatments such as surgery, chemotherapy, radiotherapy, and targeted therapies remain the foundation of cancer care, exercise-based interventions offer a complementary strategy. When added to standard care, physical activity may help enhance treatment efficacy, reduce adverse effects, and improve quality of life.
The Takeaway
Exercise isn’t just good for general health—it can be a meaningful part of cancer recovery. Whether it’s walking, yoga, or gentle strength training (always with your doctor’s approval), getting moving may support your body in more ways than one.
Always consult with your healthcare provider before starting any new exercise routine, especially during or after cancer treatment.
Exercise and survival benefit in cancer patients: evidence from a comprehensive meta
How Exercise Helps Lower Blood Pressure in Overweight Kids and Teens
Title:
How Exercise Helps Lower Blood Pressure in Overweight Kids and Teens
Intro
Childhood obesity is on the rise—and with it comes serious health risks, including high blood pressure (hypertension). But can physical activity make a difference? A recent systematic review and meta-analysis published in BMC Pediatrics (2025) offers a hopeful answer.
What Was the Study About?
Researchers reviewed 17 studies involving 1,125 overweight children and teens to examine how different types of exercise programs impacted blood pressure. They wanted to know: Which workouts really help—and how long do they need to last?
Key Findings
✅ Exercise Works:
Both systolic (the top number) and diastolic (the bottom number) blood pressure significantly dropped in kids who took part in regular exercise programs.
📉 Best Results Came From These Workouts:
- HIIT (High-Intensity Interval Training)
- MICT (Moderate-Intensity Continuous Training)
These were the most effective at lowering blood pressure.
Other types like resistance training or recreational sports didn’t show consistent results.
📏 How Much Exercise?
- 3 sessions per week
- 60 minutes each
- At least 12 weeks long
📊 The Numbers:
- Systolic BP dropped by an average of 0.44 standard deviations
- Diastolic BP dropped by 0.52 standard deviations
Why This Matters
High blood pressure in children isn’t just a temporary problem—it increases the risk for heart disease later in life. These findings support the idea that exercise can be a powerful prevention tool that’s safe, effective, and accessible.
What Should These Programs Look Like?
For the best results, the authors recommend:
- Programs lasting at least 12 weeks
- Three 60-minute sessions per week
- Monitoring of heart rate and exercise intensity
- Support from a team of professionals (think PE teachers, pediatricians, and family members)
Takeaway
If you’re a parent, teacher, or healthcare provider, structured exercise can make a real impact on a child’s heart health. The right training program—especially HIIT or MICT—can help manage or even prevent high blood pressure in kids and teens who are overweight.
If pain is limiting your child’s ability to exercise, call Sikorsky Chiropractic to help them move comfortably and stay active.
Ultra-Processed Foods and Childhood Obesity: Current evidence and perspectives
The Hidden Costs of Convenience: How Ultra-Processed Foods Impact Childhood Obesity
In today’s fast-paced world, ultra-processed foods (UPFs) have become a staple in many households. Designed for convenience, these foods often come packed with preservatives, added sugars, saturated fats, and salt to make them more appealing and easy to consume. While they save time and effort, UPFs are often lacking in essential nutrients and may come with hidden health risks. This article explores the connection between the widespread consumption of UPFs and the alarming rise in childhood obesity, emphasizing the need for preventive measures to protect children’s health.
The Problem with Ultra-Processed Foods
Ultra-processed foods undergo extensive industrial processing, which often strips them of their natural nutrients. To enhance flavor and shelf-life, manufacturers add various ingredients, including artificial flavors, sweeteners, and preservatives. While these enhancements make UPFs tasty and convenient, they’re often laden with unhealthy components like:
- High levels of sugar
- Saturated fats
- Excessive salt
These ingredients not only contribute to overconsumption but also displace healthier, nutrient-dense foods from children’s diets.
The Link Between UPFs and Childhood Obesity
Recent studies have highlighted a concerning relationship between UPF consumption and obesity in children and adolescents. Key findings include:
- Increased Body Mass Index (BMI) and Waist Circumference (WC): Children who consume high quantities of UPFs tend to have higher BMI and WC measurements, both of which are indicators of obesity.
- Abnormal Metabolic Parameters: Elevated levels of low-density lipoprotein cholesterol (LDL-C), triglycerides, fasting plasma glucose, and insulin resistance have been observed in children with diets rich in UPFs.
These metabolic disruptions can pave the way for long-term health issues, including type 2 diabetes, cardiovascular disease, and other obesity-related complications.
Why Are UPFs So Prevalent?
Several societal and economic factors drive the overconsumption of UPFs:
- Affordability: UPFs are often cheaper than whole, unprocessed foods, making them an attractive option for families on tight budgets.
- Accessibility: These foods are readily available in supermarkets, vending machines, and convenience stores.
- Advertising: Aggressive marketing campaigns, often targeted at children, make UPFs more desirable.
- Socioeconomic Status: Families with lower socioeconomic or parental educational status may lack the resources or knowledge to prioritize healthier food choices.
Together, these factors create a cycle of dependency on UPFs, making it difficult to shift towards healthier eating habits.
Conclusion
Ultra-processed foods are more than just a convenient choice; they represent a growing health challenge, particularly for children. The link between UPFs and childhood obesity is clear, with troubling implications for metabolic health and long-term well-being. Addressing this issue requires a multifaceted approach involving education, policy changes, and community support. By taking proactive steps, we can help reverse the obesity tide and ensure a healthier future for the next generation.
The Link Between Sitting, Activity, and Health for People with Diabetes
If you have diabetes, how much time you spend sitting—and how active you are—can significantly impact your health. A new study highlights this important connection.
The Key Finding
Sitting for long periods is linked to a higher risk of death in people with diabetes, but only if physical activity levels are low. For those who stay active, sitting time doesn’t seem to have the same harmful effect.
What Did the Study Look At?
- Participants: 6,335 adults with diabetes (average age 60) were tracked for about six years.
- Focus: Researchers analyzed how sitting time and physical activity influenced all-cause mortality (risk of death from any cause).
- Activity Levels: Participants were grouped into three categories:
- Inactive: Less than 10 minutes of moderate-to-vigorous physical activity (MVPA) per week.
- Insufficiently active: 10–149 minutes per week.
- Active: At least 150 minutes per week.
The Results
- Active individuals: Sitting time didn’t increase the risk of death.
- Inactive individuals: Sitting 8+ hours a day increased the risk of death by 73%.
- Insufficiently active individuals: Sitting for long hours was associated with an even higher risk of death—up to 180%.
Why Physical Activity Matters
Exercise plays a crucial role in managing diabetes and reducing health risks:
- Short-term benefits: Just one workout can improve insulin sensitivity for up to 72 hours.
- Long-term benefits: Regular exercise boosts muscle health, improves blood sugar control, and lowers the risk of complications.
Best Practices for Managing Diabetes
- Move more: Break up long periods of sitting with standing or short walks.
- Stay active: Aim for at least 150 minutes of moderate-to-vigorous exercise weekly, spread across three or more days.
- Mix it up: Combine aerobic exercises (like walking or swimming) with resistance training (like weightlifting) for maximum benefits.
Takeaway
Sitting for too long can be harmful, but regular physical activity can protect your health—even if you have diabetes. Simple changes, like walking more or using a standing desk, can make a big difference in your lifespan and quality of life.
If pain is preventing, you from exercising, call the office and make an appointment with Dr. Sikorsky and see if he can help you get back to exercising.
Simple Resistance Exercises Improve Overall Health and Reduce Death Risks
Why We Need More Than Just Steps: The Importance of Muscle-Strengthening Activities
While getting your steps in is important, it’s equally crucial to incorporate strength training into your routine.
The federal Physical Activity Guidelines for Americans and the World Health Organization recommend at least two sessions per week of muscle-strengthening activities. These should involve weight-bearing exercises of moderate or greater intensity, targeting all major muscle groups. This is in addition to 150 to 300 minutes of moderate to vigorous aerobic activity. However, three-quarters of Americans fail to meet both aerobic and strength targets, with strength training being especially neglected.
Exercise, in any form, is a physical stressor that prompts the body to adapt and become stronger. Resistance training, like aerobic exercise, raises heart rate and boosts lung function, but its primary benefit lies in challenging the muscles. When you push or pull against resistance, microscopic tears form in the muscle tissue. These tiny tears aren’t harmful—they actually trigger the muscle to repair itself and grow stronger. As Jessica Gorzelitz, an epidemiologist and exercise scientist at the University of Iowa, puts it, “You’re trying to hurt yourself for an adaptive benefit.”
The benefits of muscle-strengthening exercises extend far beyond building muscle. A 2022 analysis found that strength training is associated with a 10 to 17 percent lower risk of all-cause mortality. Gorzelitz’s research also showed that older adults who combined aerobic and resistance training had the lowest mortality risk. Even weightlifting alone significantly reduced the risk of death from all causes, including cardiovascular disease.
Strength training isn’t just about living longer—it’s about living better. We lose 3 to 8 percent of our muscle mass every decade after age 30, with the rate increasing after 60. Strength training helps counteract this loss, promoting metabolic health and maintaining the ability to perform daily tasks like lifting suitcases and carrying groceries. It also strengthens bones by increasing bone mineral density, which is especially crucial for aging women.
For cancer survivors, strength training has been shown to reduce cancer-related fatigue and improve quality of life. It also helps prevent and manage diabetes by improving blood glucose storage and circulation. Additionally, strength training has been linked to reductions in anxiety and depression.
Despite its benefits, many people shy away from resistance training because it’s more complex than aerobic exercise. Unlike walking or running, which are straightforward and easy to track, strength training involves multiple variables. You need to decide which muscles to work, in what order, what equipment to use, and how intense the workout should be. It’s also important to allow for adequate rest between sessions to give your muscles time to repair and grow stronger.
Incorporating strength training into your routine may take some planning, but the health benefits are well worth the effort. It’s not just about getting your steps in—it’s about getting stronger, healthier, and more resilient for the long haul.
Call or Schedule an Appointment if pain is limiting you from working out. Also visit our website for more information.
How to Perform a Sweat Test: Step-by-Step Guide to Measuring Sweat Loss and Hydration
Sweat Test
Preparation:
Set up the scale in a convenient location accessible during the workout.
Ensure the participant has access to water for hydration during the workout.
Record the participant’s baseline body weight before the workout begins.
Workout Session:
- Weight yourself before the workout, Then perform an hour workout. Keep in mind that at different temp. your will sweat different amount. So doing the test at different temp. (75, 85, 95 degrees) is a good way to prepare for the heat of summer.
Post-Workout Measurement:
- After the workout session is completed, have the participant towel off any excess sweat to minimize interference with measurements.
- post-workout body weight immediately after exercising.
Calculation of Sweat lose
- Calculate the difference between the participant’s baseline body weight and their post-workout body weight. This difference represents the amount of weight lost during the workout, which primarily consists of water loss through sweat. If you did drink water during the workout add that to the total water lose.
- Convert the weight difference into a volume measurement (usually in milliliters) by using the assumption that 1 kg (2.2lbs) of body weight is roughly equivalent to 1 liter (33oz) of water.
Compare the measured sweat loss to established guidelines for sweat rates during exercise (e.g., typical sweat rates range from 0.5 to 2.0 liters per hour, depending on factors like intensity, duration, and environmental conditions).
The goal is not replace all the water loss during the workout or game. It’s to minimizes the effect of dehydration during the game and to be strong during the second half. Returning to Full hydration status should be done after the workout.
Does Timing Matter? The Impact of High-Protein Diets on Muscle Growth and Performance
In the world of fitness and nutrition, timing is often emphasized, especially when it comes to protein intake around workouts. Many believe that the timing of protein consumption—whether before or after exercise—can significantly impact muscle growth and performance. However, a new study led by Mohammadyasin Lak and colleagues has shed light on whether timing truly plays a role in maximizing the benefits of a high-protein diet when combined with resistance training
Study Overview
The study, published in Frontiers in Nutrition, aimed to compare the effects of two different timing strategies for protein intake on muscle hypertrophy (growth), strength, and overall performance in resistance-trained males. Over an 8-week period, 40 males with resistance training experience, averaging 24 years of age, were divided into two groups. Both groups consumed 2 grams of protein per kilogram of body weight daily—a high-protein diet known to support muscle growth.
The key difference between the groups was when they consumed their protein:
- Immediate Group: This group consumed protein immediately before and after their workouts.
- 3-Hour Group: This group consumed protein three hours before and after their exercise sessions.
The researchers assessed body composition, muscular performance, and biochemical markers (such as urea levels) before and after the 8-week intervention.
Results
While nine participants withdrew from the study, the remaining 31 completed the full intervention, providing valuable insights into the effects of protein timing.
Across both groups, the study found significant improvements in muscle strength, skeletal muscle mass, and performance in exercises like the Australian pull-up. Interestingly, there were no significant differences between the two groups in terms of muscle growth or performance enhancements, indicating that whether protein was consumed immediately around the workout or a few hours before and after did not make a difference.
Additionally, biochemical markers, particularly urea levels, increased significantly in both groups. This is a normal response to high protein intake, as the body metabolizes and breaks down the amino acids.
Conclusion: Total Protein Intake Matters Most
The results of this study suggest that the timing of protein intake, whether immediately around the workout or a few hours apart, does not significantly impact muscle hypertrophy or performance in resistance-trained males. Instead, the total daily protein intake seems to be the most crucial factor in promoting muscle growth and enhancing strength during resistance training.
For athletes and individuals focused on muscle gain, the key takeaway is clear: prioritizing overall protein consumption throughout the day is more important than worrying about precisely when to consume it in relation to your workouts.
Practical Implications
For those aiming to build muscle or improve performance, this study offers practical and straightforward advice:
- Focus on consuming adequate protein throughout the day to support muscle recovery and growth.
- While timing might have some marginal effects, it is not as crucial as previously thought for trained individuals. Ensuring you meet your daily protein target (2 grams per kilogram of body weight in this study) is the most effective strategy for muscle hypertrophy.
This research adds to the growing body of evidence that debunks the myth of strict “anabolic windows” for protein consumption, offering more flexibility for those trying to maximize their training outcomes.
Exercise may be the best defense against falls in older adults
Falls are a leading cause of injury-related morbidity and mortality among older adults, making fall prevention a critical public health concern.
A recent systematic review published in JAMA (2024) sheds light on the effectiveness of different interventions designed to prevent falls in community-dwelling seniors. Conducted by Dr. Janelle M. Guirguis-Blake and her team, the review systematically analyzed 83 randomized clinical trials (RCTs) involving a total of 48,839 older adults. The study focused on two primary interventions: multifactorial and exercise-based approaches, both of which have been widely studied for their role in reducing fall risk.
Importance of Fall Prevention
Falls are a significant problem among the elderly. According to the Centers for Disease Control and Prevention (CDC), nearly 27.5% of older adults in the United States reported at least one fall in 2018, with 10.2% suffering a fall-related injury. Over the past decade, the rate of fall-related deaths among older adults has increased by 41%. These statistics highlight the growing need to address fall risks, especially given the aging population.
The recent JAMA study reviewed interventions targeting modifiable fall risk factors, such as poor balance, muscle weakness, and environmental hazards. Two types of interventions—multifactorial and exercise-based—stood out for their potential to significantly reduce fall incidence.
Multifactorial Interventions
Multifactorial interventions involve a comprehensive assessment of an individual’s fall risks, followed by a tailored set of interventions designed to address those risks. These could include referrals to specialists, exercise programs, medication management, home modifications, or vision and auditory care. The study reviewed 28 multifactorial trials, which included nearly 28,000 participants.
Results from the analysis showed that multifactorial interventions were associated with a statistically significant reduction in the overall number of falls, with an incidence rate ratio (IRR) of 0.84. However, the intervention did not significantly reduce the risk of an individual experiencing one or more falls, injurious falls, or fall-related fractures. This suggests that while multifactorial interventions can reduce the total number of falls, they may not always prevent severe fall-related outcomes.
Exercise Interventions
Exercise interventions, on the other hand, demonstrated more consistent and broader benefits across multiple fall-related outcomes. The study analyzed 37 exercise-based trials with over 16,000 participants. Exercise interventions were associated with a significant reduction in both fall incidence (IRR, 0.85) and the risk of experiencing one or more falls (RR, 0.92). Additionally, exercise interventions reduced the number of injurious falls, although they did not significantly lower the risk of individual injurious falls or fall-related fractures.
Exercise programs included balance training, strength training, flexibility exercises, and sometimes cognitive tasks. Many of the trials utilized group-based exercise programs, which may also offer social support benefits, further improving adherence and overall health outcomes.
Conclusion
This systematic review provides strong evidence supporting the use of both multifactorial and exercise interventions to prevent falls in older adults, with exercise interventions showing the most consistent benefits. Healthcare providers should consider incorporating exercise programs into routine care for older adults, particularly those at increased risk of falls. By doing so, they can help reduce fall-related injuries and improve quality of life for seniors, making fall prevention a priority in geriatric care.
For more videos on exercises that can help you prevent fall go to our YouTube channel.
Understanding Muscle Types: The Differences Between Slow-Twitch and Fast-Twitch Fibers
What to learn a little more about Muscle? Read on.
In the human body, muscles can be broadly categorized into two types: Type 1 (slow-twitch) and Type 2 (fast-twitch).
Type 1 Fibers (Slow-Twitch)
- Fatigue Resistant: Type 1 fibers are highly resistant to fatigue, allowing them to contract continuously for extended periods.
- Low Glucose Usage: They utilize minimal glucose for energy.
- Efficient Fat Utilization: These fibers are more efficient at using fat as a fuel source.
- Abundant Mitochondria: Type 1 fibers contain more and larger mitochondria, the energy-producing organelles of the cell.
- Slower Contraction Speed: They contract more slowly compared to Type 2 fibers.
- Anti-Gravity Muscles: These fibers are often found in muscles responsible for maintaining posture and resisting gravity.
Type 2 Fibers (Fast-Twitch)
- Quick to Fatigue: Type 2 fibers fatigue more quickly but can produce rapid and powerful contractions.
- Faster Contraction Speed: They contract at a much higher speed than Type 1 fibers.
- Higher Glucose Content: These fibers have a higher glucose content and lower levels of intramuscular triglycerides.
- Larger Fiber Size: Fast-twitch fibers are generally larger in size.
- Primary Energy Source: They rely primarily on glucose for energy production. This is why consuming glucose (sugar) during sports events or training can enhance performance.
- Increased Phosphocreatine Levels: Type 2 fibers generally contain more phosphocreatine, which is used in anaerobic glycolysis to produce ATP (energy) without oxygen. This is why creatine supplements can improve sports performance.
Muscle Distribution
The distribution of muscle fiber types varies depending on their location in the body. The lower body has a higher concentration of Type 1 fibers, making it more resistant to fatigue. In contrast, the upper body contains a greater proportion of Type 2 fibers, which explains why your arms may tire quickly when performing tasks like changing a hard-to-reach light bulb.
Muscles can adapt to different types of training. If you engage in a lot of endurance activities, such as running, you can increase the proportion and efficiency of Type 1 muscle fibers. On the other hand, strength training, sprinting, or explosive exercises can lead to an increase in Type 2 muscle fibers. This adaptability allows muscles to optimize their performance based on the demands of your training regimen.
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