Why Exercise Prevents Heart Disease
While the focus of this study, published in Science Daily, was aerobic exercise, resistance exercise should not be overlooked in the fight against heart disease. Weight training combined with cardio, as I cover in Fit Over 40, would do the trick and then some.
Combining resistance training and cardio work is more fun, sculpts a better body, and lowers inflammatory markers using a variety of biochemical pathways.
Still, this study represents a landmark find: the effect of exercise on heart-threatening inflammation in healthy individuals. This should be a huge neon sign in the night — exercise is key in the prevention of disease.
As Reported in Science Daily
Aerobic exercise is widely recognized to reduce the risk of coronary heart disease, but until now, researchers have not fully understood the biological mechanisms behind the effect of exercise on cardiovascular health. Findings of a new study show how exercise decreases inflammation, which reduces the risk of atherosclerosis — fatty build-ups in the arteries that cause most cases of heart disease.
In a study led by Richard P. Sloan, Ph.D., professor of behavioral medicine at Columbia University Medical Center, whole blood samples were taken from 46 healthy young adults (20-45 years old) both before and after participating in moderate or high intensity aerobic exercise, over a 12-week period.
The blood samples were stimulated with the infectious agent lipopolysaccharide (LPS) — gram negative bacteria — and then analyzed for levels of tumor necrosis factor (TNF) — an initial step in the inflammatory cascade. Substantially lower levels of TNF were found after aerobic training, in both the moderate and high intensity groups.
“These findings suggest strongly that exercise reduces the systemic inflammation that can lead to heart disease,” said Dr. Sloan. “This study is especially significant because the value of exercise has never before been shown in TNF, and never in healthy adults who were not at high-risk for heart disease.”
[jB]
Archived in Fit Over 40.
This entry is tagged: cardio, heart disease, resistance training, weight training
Comments (6)
suzie fluss said:
Jon, regarding your artical on “Fish Oil:” I am confused between Fish Oil and Flaxseed oil?
My husband (heart patient) and I are on Flaxseed oil… We would like to know if we should be taking both Flaxseed oil as well as a Fish Oil? Or should we switch to Fish Oil?
This has been a troubleing question!
Thank you!
Suzie Fluss
Huntingtion Beach, CA!
Posted on Apr 11, 2007 01:16 PM
Jon Benson said:
Suzie;
By all means, take fish and/or krill oil…and use golden flax seeds. Grind them up in a coffee grinder and use them in shakes or on grains.
Flax contains ALA, which must be converted to the active DHA/EPA. Often ALA does not convert properly, which may be the reason for the need for EPAs to begin with — poor conversion.
But flax has many benefical properties, so I recommend taking both.
Hope this helps!
Posted on Apr 11, 2007 03:52 PM
John Sarabia said:
Jon,
Is there a supplement that may help to reverse the formation of plaque in the arteries?
Posted on Apr 14, 2007 09:34 AM
Jon Benson said:
John;
Look into LycoPom and Rodiola Rosea. These both lower inflammation, and LycoPom has some interesting studies behind it whic hdemonstrate the potential for lowering LDL oxidation by a substantial amount.
There is nothing that ‘removes plaque’ that I’m aware of…yet. I’m sure a drug and/or supplement will surface one day. However, you can lower the oxidation factors now with a good diet (covered in Fit Over 40…link on the right hand side of this page) and some smart supplementation.
Posted on Apr 14, 2007 10:46 AM
Jon Seaton said:
Hey Jon,
Loved this article.
Whilst higher levels of TNF (tumor necrosis factor) variants can be an early indicatior of inflammatory response and thereby a predisposition to heart disease, the report suggests that exercise can reduce such a response and thereby improve the hearts health and condition.
So far so good - I like that.
But, what I really like stems from the known higher levels of TNF alpha variants in arthritic cases such as Crohn’s disease, Rheumatoid arthritis and Psoriatic arthritis.
The reports findings could imply that exercise and the reduction of TNF variants could also be significant for many arthritic people. The latest conventional treatment (a la mode?) is the regular injection of TNF blockers.
I for one would be much happier if our health professionals would encourage patients to exercise away their issues rather than take pills or have injections. Yeah, I know, there’s always exceptions and we should treat them with dignity and respect, but for many people the best ‘cure’ would be a change to a healthier lifestyle, and not an encouragement to drug dependency and a victim mentality.
OK putting my soapbox away now!
Posted on Apr 16, 2007 10:08 AM
Jon Benson said:
Agreed Jon (Seaton, that is…I’m not talking to myself… ; )
I’ve read some other research on exercise and TNFa. I’ve never had personal experience with arthritis, but I have had bouts of psoriasis, which sucks… ; )
But that’s different than psoriatic arthritis I do believe.
What I ‘do’ know is that exercise is a good prescription for arthritis and this, combined with fish oil, is a better alternative than most of the AI drugs out there.
Posted on Apr 16, 2007 10:25 AM