Tag: Gout News

Best Morning Stretchers for Arthritis

For many people with arthritis, morning is the most difficult part of the day. Waking up with stiff joints or joint pain is a common complaint. Although it may seem like the hardest time of day to get moving, doing a few stretches in the morning can give you a more limber to start your day.

It only takes a few minutes to stretch and warm up your muscles and joints. But for the best results, the key is to do arthritis stretches every day. Taking a warm shower before or after stretching can also help you feel more flexible and limber.

Stretches in the Back, Hips, and Knees

These three basic stretches will help loosen your back, hip, and knee joints. You can do all three of these stretches right in bed. Or, if you prefer, you can do them on the floor. These stretches should be gentle enough for everyone -- including people who have had knee or hip surgery. But if you have any questions, ask your doctor.

Hamstring stretch: Lie on your back with your left knee bent and your left foot flat on the bed. Bend your right leg and place your hands behind your right thigh. Lift your right leg into the air and straighten it as much as you can, using your hands to gently pull your leg toward your chest. Hold for about 30 seconds and then slowly release. You should feel the stretch in your lower back and the back of your leg. Repeat this stretch on the left leg and then repeat 2 to 3 times on both sides.

Single knee to chest stretch: Lie on your back and bend both knees. Your feet should be flat on the bed. Take hold of your right knee with both hands and gently pull the knee toward your chest. You should feel a stretch in the back of your leg and lower back. Hold for about 30 seconds and then slowly release. Repeat this same stretch with the left knee and then repeat 2 to 3 times on both sides.

Piriformis stretch: Lie on your back with both knees bent and your feet flat on the bed. Cross your right ankle on top of your left knee. Wrap your hands behind your left knee and gently pull your knee toward your chest. You should feel a stretch in the back of your right leg. Hold this stretch for about 30 seconds and then slowly release. Change sides and repeat this stretch with your left leg crossed on top of your right knee. Repeat 2 or 3 times on both sides.

Stretches in the Arms, Shoulders, and Neck

These three basic stretches are a good way to loosen the joints of your upper body. You can do the first stretch in bed, but you’ll need to do the last two stretches while you’re standing.

Serratus punch: Lie flat on your back with your head on a pillow. Bend your knees if this feels better for your back. Raise both arms in the air, toward the ceiling with your palms facing each other. Keeping your head on the pillow and your arms straight, raise your shoulder blades off of the bed, as if you’re trying to touch the ceiling. Hold this stretch for about 30 seconds and then slowly release. Repeat 2 to 3 times.

Corner stretch: This stretch can be done either in a corner or in an open doorway. Stand about 2 feet away from the corner or doorway. Place your hands at shoulder height on either side of the wall or doorway. Bending your elbows, lean your body weight into the corner or open doorway. You should feel this stretch across the front of your shoulders and chest. Hold this stretch for about 30 seconds and then slowly release. Repeat 2 to 3 times.

Posterior shoulder and back stretch: Stand straight with both arms at your sides. Gently bring your right arm across your chest, keeping it straight. Take hold of your right elbow with your left hand and gently stretch your right arm across your body. You should feel this stretch in the upper arm and shoulder. Hold this stretch for about 30 seconds and then slowly release. Repeat with the left arm and then repeat 2 to 3 times on both sides.

Stretches in the Hands

If your hands are affected by arthritis, these simple and easy stretches can help loosen up your joints and help increase mobility.

Towel squeeze: This stretch can be done with a small hand towel that is rolled up or a large sponge. Take the towel or sponge in one hand and squeeze. Hold for 5 seconds and then relax. Repeat 10 to 15 times with both hands.

Finger extension: Take a rubber band and wrap it around all five fingers just below your fingertips. Gently spread your fingers apart as far as you can. Hold this stretch for about 5 seconds then release. Repeat 10 times with each hand.

Remember that though you should feel a slight pulling sensation or discomfort while stretching, the stretch should never hurt. If you feel any pain while stretching, talk with your doctor.

Do you know how your sleep is affected by alcohol?

How sleep is affected by alcohol.

Alcohol can sometimes leave you feeling drowsy. But while alcohol, a depressant, can help you fall asleep faster, it also contributes to poor quality sleep later. Here’s what happens—when you go to sleep after drinking.

Sleep rhythms have a battle.

Drinking alcohol before bed is linked with more delta activity -slow-wave sleep patterns. That’s the kind of deep sleep that allows for memory formation and learning. At the same time, another type of brain pattern—alpha activity—is also turned on. Alpha activity doesn’t usually happen during sleep, but rather when you’re resting quietly. Together the alpha and delta activity in the brain after drinking may inhibit restorative sleep.

It can interrupt your circadian rhythm.

It's common to wake up in the middle of the night after falling asleep quickly after drinking. One explanation is that alcohol may affect the normal production of chemicals in the body that trigger sleepiness when you’ve been awake for a long time, and subside once you’ve had enough sleep. After drinking, production of adenosine (a sleep-inducing chemical in the brain) is increased, allowing for a fast onset of sleep. But it subsides as quickly as it came, making you more likely to wake up before you’re truly rested.

It blocks REM sleep.

Another reason people get lower-quality sleep following alcohol is that it blocks REM sleep, which is often considered the most restorative type of sleep. With less REM sleep, you’re likely to wake up feeling groggy and unfocused.

Alcohol can aggravate breathing problems.

Alcohol causes your whole body to relax, including the muscles of your throat. And that makes you more prone to snoring and sleep apnea.

Drinking leads to extra bathroom trips.

Typically, your body knows that nighttime is time for sleep, not the time for trips to the bathroom. That means that your body has learned to put your bladder into hibernation for the night. But alcohol, a diuretic, can make you need to go more, interrupting your normal sleep pattern.

Herbal Teas to help with inflammation

Herbal Teas to Help with Inflammation

As the Food Doctor points out:

“A cup of mint tea could be as effective as an aspirin for pain relief, according to scientists. Research showed that the herb Hyptis crenata, known as Brazilian mint, reduced pain as much as a soluble form of the conventional painkiller. The study was tested on mice, which allowed researchers to rule out the placebo effect as an explanation for its success.”

Matcha green tea is a type of powdered green tea, produced using the whole leaves of the plant. It is of particular interest to us because of its unusually high ORAC value, a measure of a substance’s antioxidant potential.

Antioxidants help to combat the inflammation associated with free radical damage and oxidation in the body, a by-product of ageing and environmental stressors.

The tea is used widely in Japan, and is thought to be one of the reasons why the longevity statistics in the region are so impressive.

Fennel tea, Fennel extracts have been shown to provide a wide range of health benefits, including pain relief and reduced inflammation. Although the exact mechanism is not entirely understood, fennel contains antispasmodic and analgesic compounds that bring down cortisol levels and help the body to relax.

A 2012 study examined at the effects of fennel on menstrual cramps and the associated pain. At the end of the study, researchers deduced that fennel is an effective herbal drug for dealing with pain and inflammation

Cinnamon tea Aside from being a warming winter beverage, cinnamon tea may also play a role in bringing down inflammation levels.

2011 study showed that cinnamon extract was effective in reducing colon inflammation in mice. The researchers concluded that it may have similar anti-inflammatory effects in humans.


Liquorice root tea Liquorice root has long been used to combat inflammation and soothe the pain associated with it. It contains a range of natural anaesthetic and analgesic compounds.

Studies have confirmed that the root also has anti-inflammatory properties, and is sometimes used to ease arthritis and gastrointestinal issues.In tea, liquorice is often combined with other anti-inflammatory herbs such has fennel and peppermint for an added boost.

Eucalyptus is thought that the aboriginal people of Australia have used eucalyptus for thousands of years to treat inflammatory conditions such as joint pain and arthritis.

Studies have confirmed that these age-old traditions do in fact work, showing that eucalyptus does indeed possess anti-inflammatory and analgesic properties.

Although eucalyptus typically comes in the form of an essential oil, the leaves can also be used to create a refreshing tea.


Ginger Like turmeric, research suggests that ginger may rival non-steroid anti-inflammatory medications when it comes to reducing pain and bringing down levels of chronic inflammation.

Whilst the exact mechanism is unknown, it is thought that the main active compound ginger may be the main contributor towards the anti-inflammatory effects.

Ginger makes for a refreshing tea, especially when combined with a dash of lemon and honey. This is an age-old remedy often used to soothe a sore throat.


How much sleep do we need? Repaying sleep debt?

Image result for How Much Sleep Do We Need?

Repaying your sleep debt

If sleep were a cc company, would you be in debt?

Medical evidence suggests that for optimum health and function, the average adult should get 7 o 9 hours of sleep daily. But more than 60% of women regularly fall short of that goal. Although each hour of lost slumber goes into the health debit column, we don't get any monthly reminders that we've fallen in arrears. In fact, the greater the sleep debt, the less capable we are of recognizing it: Once sleep deprivation — with its fuzzy-headedness, irritability, and fatigue — has us in its sway, we can hardly recall what it's like to be fully rested. And as the sleep debt mounts, the health consequences increase, putting us at growing risk for weight gain, diabetes, heart disease, stroke, and memory loss.

In some cases, sleep debt results from insomnia or other underlying conditions that may require medical attention. But most sleep debt is due to burning the candle at both ends — consistently failing to get to bed on time and stay there until we've slept enough.  Flight attendants, night duty and shift workers are some examples that need to be disciplined to maintain optimum health.

Fortunately, sleep doesn't charge interest on the unpaid balance or even demand a one-for-one repayment. It may take a while, but even a chronic, longstanding sleep debt can be repaid...

How does sleep help your skin?
A Glowing Complexion. Your body boosts blood flow to the skin while you snooze, which means you wake to a healthy glow. Skimp  and your complexion can look drab, ashen, or lifeless. “Sleep deprivation causes a decrease in blood flow to the skin surrounding your face,” Breus says.Nov 19, 2015
Sleep makes you feel better, but its importance goes way beyond just boosting your mood or banishing under-eye circles. Adequate sleep is a key part of a healthy lifestyle and can benefit your heart, weight, mind, and more.


Herbs for Arthritis & Joint Pain

Clients suffering from rheumatoid arthritis (as well as your garden variety joint pain) often come to me for help. Rheumatoid arthritis, caused by an overactive immune system, is especially scary, since the medical protocol can be quite intense (such as chemotherapy and other therapies which suppress the immune system). Because of this common medical treatment, I do not suggest any immune-enhancing herbs (such as Echinacea or Goldenseal). Instead, I’m going to recommend herbs to treat inflammation (the true root cause of all disease, in my humble opinion) as well as herbs which cleanse the blood and strengthen the body in general.

Alternative herbs help cleanse metabolic waste products and toxins from our body, and are a staple of herbal medicine. Alternatives work by supporting the natural cleansing functions of the kidneys, large intestines, increase blood flow and aid lymph drainage. Allowing these wastes and toxins to circulate throughout the body is a cause of inflammation and, when the body is attempting to stem inflammation, it’s not able to do much else in order to support our health. Here are a few herbs to help stem inflammation and aid the body in its detoxing efforts. (Note: these herbs are helpful for anyone with illness—not just arthritis or other inflammatory conditions).
Burdock Root (Arctium lappa or Arcticum minus):
One of the greatest things you can do for pain, joint or otherwise, is increase your intake of essential fatty acids. Burdock contains fatty oils which (along with its sterols and tannins) contribute to burdock’s reputation as an anti-inflammatory. You can eat burdock root in stir-fries (very popular in Asian cuisine, by the way), make a decoction (To do so: chop 2 tablespoons of fresh burdock root—if you do not have the fresh root available you may use 2 teaspoons of dried root as an alternative. Add the root to the boiling water and allow to simmer for 10 minutes then turn off the heat. Strain and drink while still warm—3-4 cups a day is ideal), or take the herb in capsule form (follow dosage directions, but remember, these are for a 150lb adult—calculate the appropriate dose using your own weight).
2. Flax ( Linum usitatissimum):
Flaxseed is one of the best vegan sources of Omega-3 (ALA), which is so important to a strong immune system and for fighting inflammation (the vegan bit is important because animal fats often lead to inflammation in arthritis sufferers). Try to include two tablespoons of flaxseeds or flaxseed oil in your daily diet. Note: do not heat or cook seeds or oil. Also, if you suffer from a digestive condition such as Irritable Bowel Syndrome (IBS), use the oil rather than the seeds—they could irritate your condition.
3. Turmeric (Curcuma longa):
Turmeric is an extremely effective anti-inflammatory herb, and thus an effective pain reliever. It contains at least two chemicals (curcumin and curcuminoids) which decrease inflammation (and are very much like the oft-prescribed non-steroidal anti-inflammatory drugs, or NSAIDs). Incidentally, this anti-inflammatory effect is also why turmeric is often recommended for treatment of cancer, cataracts and Alzheimer’s.
While you can totally add this spice to your daily diet, you will need to take turmeric in supplement form in order to experience the full medicinal benefits. When cooking, try adding black pepper or dried ginger to help activate turmeric. The herb can also be applied topically to relieve pain.
Nettles (Urtica dioica):
Yup. If you’ve read my other articles, then you know that nettles is an herb with mad-skills incredible for pretty much anything. Nettles are insanely good for you, containing protein, calcium, phosphorus, iron, magnesium, beta-carotene, along with vitamins A,C, D, and B complex, all in a form that is easy for the body to use.
Stinging nettle is a wicked herb for those with all types of arthritis and gout. Its anti-inflammatory amazing-ness combined with its minerals (boron, calcium, magnesium and silicon) ease pain while helping to build strong bones. While NSAIDs are often a necessary evil for most with arthritis, using nettle may help you to decrease the amount you need to take. (Herbalists’ disclaimer: ALWAYS discuss herbal supplementation and prescription decreases with your physician). Nettle leaf tea (a cup or more daily) relieves and prevents water retention and inflammation and nourishes the kidneys and adrenals.
A side note: many arthritis sufferers have found that striking the inflamed joint with a fresh cutting from a nettle plant helps relieve joint pain (the stinging part of the nettles draws blood to the joint, relieving pain and inflammation). I know this sounds like a nutty treatment, but the brave amongst you can give it a try.
Licorice (Glycyrrhiza glabra):
Licorice acts much like your body's own natural corticosteroids (which reduce inflammation). Licorice decreases free radicals at the site of inflammation and inhibits the enzyme production that's involved in the inflammatory process. Glycyrrhizin is the component in licorice which blocks and relieves inflammation. It also supports the body's release of cortisol (which suppresses the immune system, easing the pain and occurrence of arthritis), but it also inhibits some of the side effects of cortisol (such as adrenal fatigue and anxiety). Use in supplement form or as a tea.
Please note: Licorice is not a good remedy for those with blood pressure issues. People who regularly take large amounts of licorice (20 grams/day or more) may experience serious side effects such as headache, high blood pressure, and heart problems. If you already have high blood pressure, heart or kidney disease, or low potassium (hypokalemia), please avoid the herb altogether.
All in all, aside from herbal protocols, the best treatment for arthritis is a diet filled with fresh produce, essential fatty acids, and fiber (and reducing or eliminating foods that cause an inflammatory response such as fried foods, animal fats, dairy, and anything else which might cause an allergy sensitivity). Yoga (especially Yin Yoga) and gentle stretching go a long way toward arthritis prevention and pain relief by opening joints, and encouraging the distribution of synovial fluid, which lubricates the joints.

The many medicinal benefits of Garlic

Garlic is not only good for adding extra flavour into meals, it has many medicinal benefits. Here are the top five benefits.


1.  Heart Disease

It is recognized as a preventative agent and treatment of many heart and metabolic diseases, including atherosclerosis, hyperglycemia, thrombosis, hypertension and diabetes. It had been shown to reverse early heart disease by reversing plaque buildup.

2.   Cancer

Several studies show an association between increased intake of garlic and reduced risk of cancers of the stomach, colon, oesophagus, pancreas, and breast.

3.  High Blood Pressure

It has been shown to help control high blood pressure. One study looked at the effect of aged garlic as a treatment for people already taking antihypertensive medication however still having uncontrolled hypertension. The study showed that taking four capsules of aged garlic extract for three months caused blood pressure to drop.

4.  Colds and Infections

It  is highly effective at killing countless microorganisms responsible for common infections, including the common cold. It actually might help prevent colds as well as other infections. Garlic’s antimicrobial, antiviral and antifungal properties help relieve the common cold as well as other infections.

5.  Diabetes

Eating raw garlic can help regulate blood sugar levels, potentially stop or decrease the effects of some diabetes complications, as well as fight infections and cholesterol and encourage circulation.


Turmeric Can Improve Memory And Attention in Old Age, Study Finds

Turmeric also improved energy levels, calmness, and contentedness.

22 APR 2016

The bright yellow compound found in the spice turmeric - known as curcumin - has been shown to improve working memory and attention span in older adults, researchers have found.

Curcumin has already been shown to supress traumatic memories in mice, sooth bowels, and help heal wounds, and in a recent study, researchers in Australia found evidence it could also help us stay mentally sharp as we age.But how does a spice that we use in curries manage to do all of this?

"Curcumin has multiple physiological effects," said lead researcher of the 2015 paper, Andrew Scholey, from Swinburne University of Technology. "It’s known to reduce inflammation and improve blood flow. It influences multiple processes that nudge brain function in a positive direction."

In their initial research, Scholey and his team recruited 60 volunteers aged between 60 and 85, and split them into two groups. One group was given capsules with a solid lipid curcumin formulation, and the other a placebo.The participants then completed a number of computerised mental tasks – such as word and picture recall, simple subtraction, and reaction time tasks - a few hours after taking the supplement, and then after taking it daily for four weeks.

Overall, the participants who’d taken the curcumin capsules performed better at the computerised measures of working memory and vigilance. They also reported feeling reduced fatigue as well as improved  calmness, contentedness, and stress during testing at the end of the four-week trial.

"To our knowledge this is the first study to examine the effects of curcumin on cognition and mood in a healthy older population or to examine any acute behavioural effects in humans," the researchers reported in the Journal of Psychopharmacology last year.

They also found that there were benefits outside of cognitive improvements."A significant acute-on-chronic treatment effect on alertness and contentedness was also observed. Curcumin was associated with significantly reduced total and LDL (low-density lipoprotein) cholesterol and had no effect on haematological safety measures," they reported.

The researchers have now received a grant to further investigate the properties of curcumin, and will be looking at neuroimaging and genetic markers to better understand curcumin’s potential psychological and cognitive benefits.

Maybe one day, curcumin could be as successful as willow bark has been in creating aspirin, and opium poppies have been when it comes to make morphine. Natural herbs and phytochemicals can be great sources of healing… when scientifically proven to work.

Swinburne University of Technology is a sponsor of ScienceAlert. Find out more about their innovative research.



Do Your Joints Hurt When there is a change in the weather?

Barometric pressure is to blame: Any changes in pressure, or the weight of the air pressing against the surface of the earth, can trigger joint pain...

"Arthritis affects everything else within the joint itself, including the joint lining, which we call the synovium, as well as the ligaments that are within the joint," Dr. James Gladstone, co-director of sports medicine at The Mount Sinai Hospital in New York City, told weather.com. "All of those tissues have nerve endings in them, so they're going to feel changes in the weather as tightness in the joint, or stiffness."As the seasons shift, weekend warriors who don't typically have joint pain should take extra precautions, as well, he added. "Anything cold causes muscles, ligaments and tendons to sort of tighten up, and that makes them stiffer,"

If you're going to be going outside in the cold weather, you want to make sure you warm up first and keep warm with the appropriate clothing.Stretching indoors, heat creams and heating pads can all help loosen up stiff joints.

The good news is weather-related pain is only temporary.  :)

Not just for the balmy climate. For many entering into their retirement years, it has been preferable to choose warm sheltered locations to settle, with far less turbulent weather patterns. Something which is now not always as previously guaranteed due to Global warming and more unusual seasons.

Purines and purine Levels in different Meats


Our body metabolises purines  -if there is inefficient enzyme action it can result in the build-up of uric acid. It then crystallises in joints, causing GOUT.

This Table from http://www.healthknot.com/natural_food_toxins.html below lists high-purine foods, in descending order. Those producing over 400mg/100g of uric acid are very high; foods between 100-400mg/100g are moderately high, and those below 100mg/100g are considered low in purines.

PURINES - FOOD CONTENT (uric acid mg/100g)



Herring, Atlantic




Brewer's yeast


Horse meat




Calf's thymus


Soybeans, dried


Venison, leg


Sprat, smoked


Herring roe


Pig's tongue


Sheep's spleen


Lamb (muscles)




Baker's yeast




Beef muscle


Ox liver


Chicken breast (w/skin)


Rabbit meat w/bone


Pig's heart


Veal muscle




Pig's spleen/liver




Ham, cooked


Cep mushrooms, dried


Poppy seed, dry


White bean, dry


Sardines in oil


Pork muscles


Lentil, dry


Calf's liver




Pork belly, smoked


Ox liver


Sausage (liverwurst)


Beef chuck/fore rib


Pig's lungs (lights)






Ox lungs (lights)




Chicken for roasting




Ox tong




Calf's spleen


Pork, hind leg


Sausage (jugdwurst)


Pig's kidney




Beef fillet/shoulder/sirloin




Pork fillet/shoulder


Chicken leg w/skin


Tuna in oil


Turkey, young




Ox kidney


Veal knuckle/leg/neck w/bone






Calf's lungs


Garbanzo beans, dry


Ox heart


Shrimp, brown


Raisins, dried (sultana)


Chicken liver








Pork chop w/bone




Sheep's heart




Venison, back




Sunflower seed, dry


Sausage salami


Mungo bean, dry




Pork sausage


Herring, cured


Pork chuck


Pork belly


Calf's kidney


Veal chop/fillet/shoulder


Barley w/o husk, dry


There are also some plant foods - like soybean and some beans/legumes - that have high nominal levels of purines,  but they are generally lower than in meats.

Exercise is good for you

Exercise changes the way our bodies work at a molecular level

9 May, 2017

By Andrew Thomas
NYR Natural News

Exercise is good for you, this we know. It helps build muscle, burn fat and make us all into happier, healthier people. But long before you start looking the way you want, there are other hidden, more immediate, molecular and immunological changes taking place inside your cells. Changes which could be responsible for protecting us from heart disease, high blood pressure, type 2 diabetes – and even stave off old age and cancer

You may think that “molecular” changes may not be that much of a big deal. Surely it is fat loss and muscle gain that are the best outcomes of exercise? Actually, molecular changes affect the way genes and proteins are controlled inside cells. Genes can become more or less active, while proteins can be rapidly modified to function differently and carry out tasks such as moving glucose into cells more efficiently or protect cells from harmful toxins.

Type 2 diabetes causes all kinds of health problems, including cardiovascular disease, high blood pressure, blindness, kidney failure and nerve damage, and may lead to limb amputation. The underlying cause is the development of a heightened inflammatory state in the body’s tissue and cells. This damages cells and can eventually lead to insulin resistance and, ultimately, type 2 diabetes.

The main risk factors for type 2 diabetes include obesity, a poor diet and a sedentary lifestyle. However, we have found that even low-intensity exercise, such as brisk walking, can increase the body’s insulin sensitivity. This means that people at risk of developing diabetes become less prone because they are able to metabolise glucose more efficiently.

In our study, we asked 20 sedentary people who were at risk of developing diabetes to walk briskly for 45 minutes, three times a week, for eight weeks. Although there was no change in their weight, blood pressure or cholesterol level, on average each participant lost a significant six centimetres from their waist circumference. And, more importantly, there was a reduction in their diabetic risk.

Immune system benefits

Interestingly, there were also exercise-induced changes in the participants’ monocytes – an important immune cell that circulates in the bloodstream. This led to a reduction in the body’s inflammatory state, one of the main risks for type 2 diabetes.

When our body is under attack from foreign invaders such as microbes, immune cells such as monocytes change into “microbe-eating” macrophages. Their main function is to fight infection in our tissues and lungs. There are two main types of macrophages, M1 and M2. M1 macrophages are associated with pro-inflammatory responses and are necessary for aggressively fighting off infections. However, in obese people who do not exercise, these cells become active even in the absence of infection. This can lead to an unwanted, heightened inflammatory condition which may “trigger” diabetes.

On the other hand, M2 macrophages play a role in “switching-off” inflammation and are instrumental in "damping down" the more aggressive M1s. So a healthy balance of M1 and M2 macrophages is crucial to maintaining an optimal immune response to fighting infections – and it may help prevent the heightened inflammatory condition which comes from a lack of exercise and obesity too.

Other studies have also shown that exercise has a beneficial impact on tissues’ immune cell function and can reduce unnecessary inflammation. Exercise training in obese individuals has been found to reduce the level of tissue inflammation specifically because there are fewer macrophage cells present in fat tissue.

In addition, researchers have found a significant link between exercise and the balance of M1 and M2 macrophages. It has been shown that acute exercise in obese rats resulted in a shift from the “aggressive” M1 macrophages to the more “passive” M2 and that this reduction in the inflammatory state correlated with an improvement in insulin resistance.

Time to move

There is no definitive answer as to how much and what intensity of exercise is necessary to protect us from diabetes. Though some researchers have shown that while higher-intensity exercise improves overall fitness, there is little difference between high and low-intensity exercise in improving insulin sensitivity.  However, a new study has found that all forms of aerobic exercise – in particular, high-intensity interval training such as cycling and running – can effectively stop ageing at the cellular level. The exercise caused cells to make more proteins for their energy-producing mitochondria and their protein-building ribosomes. Researchers also observed that these “molecular” changes occurring at the gene and protein levels happened very quickly after exercise and that the effects prevented damage to important proteins in the cells and improve the way in which insulin functions.

Although you might not see the changes you want immediately, even gentle exercise can make a big difference to the way the body’s cells behave. This means that exercise could have far-reaching health benefits for other inflammatory associated diseases and possibly protect us against ageing and cancer too.