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January 2016 NOVA Magazine
NATURAL HEALTH 15
From page 13
Dr Peter Dingle is a researcher, educator and public health advocate.
He has a PhD in the field of environmental toxicology and is not a
Drugs reduce exercise benefits
On the other side of the equation a
number of medications can have a negative
impact on the level of physical activity.
For example, the most prescribed drugs
worldwide, statins, which are used to
lower cholesterol, reduce the effectiveness
of exercise. A recent study found the statin
previously sold under the brand name
“Zocor,” hindered the positive effects of
exercise for obese and overweight adults
by 85%. The study also found that this
statin decreased the effectiveness of the
mitochondria (power house) in the muscles.
It seems that statins block the ability of
exercise to improve the fitness levels of the
individual who takes them. Participants
in the exercise-only group increased their
cardio-respiratory fitness by an average
of 10% compared to a 1.5% increase
among participants also prescribed statins.
Additionally, skeletal muscle mitochondrial
content, the site where muscle cells turn
oxygen into energy, decreased by 4.5
percent in the group taking statins while
the exercise-only group had a 13 percent
increase, a normal response following
With the new year upon us it is time
to get serious about our physical activity.
There are just far too many benefits. It
doesn’t have to be much – just a little bit
every day is enough to get you started on a
better health journey.
1. Nader, et al. , 2008
2. Lindsay et al. , 2002
3. Kohl 2001; Kujala 2004
4. Berlin and Colditz 1990
5. Miller, Balady and Fletcher 1997
6. Rastogil et al. , 2004
7. Sundquist, Malmstrom and Johansson 1999
8. Fletcher et al. , 1996
9. Kiess et al. , 2001
10. Hogstrom et al. 2014
11. Criqui et al. ,1982
12. Hickey et al. , 1975
13. Miall and Oldham, 1958
14. deVries, 1980;
15. Jennings et al. , 1986
16. Blumenthal et al. , 2000
17. Leitzmann et al. , 2007
18. Manini et al. , 2006
19. Reis et al. , 2009
20. Heinzelmann and Bagley 2009
21. Blaire et al. , 1995
22. Kullo et al. , 2007
23. Anderson and Anderson 1998
24. Durstine et al. , 2002
25. Sigal et al. , 2006
26. Hassinen et al. , 2008
27. Sawada et al. , 2003
28. Steele et al. , 2008
29. Bruunsgaard and Pedersen 2000
30. Pyne and Gleeson 2000
31. Kendall, et al. , 1990
32. Rhind, et al. , 1994
33. Cote, 2001
34. Kettunen and Kujala, 2004
35. Williams, 2008
SUSTAINABLY MANAGE YOUR
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as people would be healthier. If you eat
less you become less of a consumer. For
starters, the benefits of a low calorie diet
are low BMI, decreased cell damage and
Families would be healthier and
parents would live longer, in better
health. People would experience
stronger, healthier and more satisfying
lives. Joy and gratitude for what we
have would grow. Equity and sharing
would increase, as people realise that
they don’t need to stuff more in, they
have more energy to give, and can share
The focus could move to thriving,
not just surviving. When you are vital
and healthy, you have far more energy to
help others. You are not just surviving
your own illness.
“ The toxic environment of Western
diets cause hormonal imbalances
that encourage overeating.” – Robert
Lustig, MD, paediatrician, University of
Golden Rule No. 1: Eat Less
People are always asking me where I
get my energy. Here’s a supertip: eat
less and get more (energy that is). It’s
amazing how ‘leaving a little space
for God’ (as I heard someone put it so
poetically) makes such a huge difference
to your energy levels throughout the
day. Practice hara hatchi bu. Remember?
It means, ‘push yourself away from the
table when you’re three quarters full.
It is likely that the leaner you are, the
longer you will live. You’ll be giving
the body exactly what it needs and
not stressing it any more than need be.
You have the total and utter power to
influence your aging process every time
you put something in to your mouth. It
is not up to anyone else. It is up to you.
More than 33% of US centenarians
who were questioned in a 2011 poll
credited their longevity to good living.
They said they had made a specific
decision to eat well, limit alcohol,
exercise regularly, manage stress
in their lives and, of course, avoid
smoking. Nearly 50% said the best
advice they have is to, ‘spend more time
with your families.’
Dorothy de Low, aged 100,
competed at the 15th World Veterans’
Table Tennis Championships in
Mongolia in 2010. The Hurstville
great-grandmother was at her 11th
tournament since taking up table tennis
at age 50. Eating less lowers your risk of
almost every disease as you age and the
body changes the way it delivers your
energy and vitality.
Young Elvis was one of the most
incredible looking, talented and vital
young men of the 20th century. He
died much too soon, aged 40; obese,
depressed and drugged, after years of
junk food that included fried, sliced
banana and peanut butter sandwiches
and greasy doughnuts. It does not
matter the state of your health currently,
or the age you are right now. Eating
less, while maintaining a full nutritional
intake, starts to heal your body
immediately. You grow younger and
healthier and you get sharper and more
energetic every day.
“A quality breakfast, a light supper
and eating to 70% full in three meals,
are good preventive prescriptions to
illnesses.” – Cao Yanjian, an established
longevity expert during the Qing dynasty
Tips for success when eating less
• Eat only when you are hungry.
• Eat a plant-based wholefood diet. This
means reducing or eliminating animal
foods such as meat and dairy.
• Eat three meals per day, well-spaced
out and planned in advance.
• Eat a soaked homemade muesli, full of
healthy nuts and seeds, for breakfast
for a sustained energy boost that will
last until lunchtime.
• I nstead of nibbling on food between
meals, drink water.
• If you ‘just gotta eat’ between meals,
eat raw fruit or vegetables.
• Eat slowly — you will not eat as much
as you would eating at pace.
• Eat raw, sprouted, fermented, soaked,
steamed and cooked foods.
• Start using smaller plates and bowls.
• Swap coffee for a healthy variety of
herbal and green teas.
• Don’t be fooled by advertising by
any of the ‘fast food’ so -called
‘restaurants’. It is all a treat, nice once
in a while, but not healthy.
• Eat more high fibre foods such as
vegetables, fruits, nuts, seeds and well
prepared legumes and wholegrains.
• Fast one day each week to get a
real appreciation for how little you
actually need to eat
• Eat at the table with friends
and family, and talk instead of
• Prepare your meals ahead of time.
• Clean out the house and cupboards of
all the processed foods.
• Consider eating less meat, or none at
all. I stopped eating meat when I was
18, nearly 30 years ago.
• I mprove your cooking skills.
• ENJOY YOUR FOOD!
Eat less, Live Long by Jason Shon Bennett
is published by The Exceptional Health
Venue: Woolnough Theatre, UWA, 35 Stirling Highway, Crawley
Phone: (08) 9328 8104
THE THEOSOPHICAL SOCIETY IN PERTH
Invites you to our FREE Public Talk ......
Sunday 17 January 2016 at 4.00pm
“Urban Spirituality: The Ageless Wisdom
in a Crowding World”
INTERNATIONAL PRESENTER: Tim Boyd
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