Tag Archives: strength training

Inflammatory Bowel Disease: World IBD Day

Inflammatory  Bowel Disease: About 5 Million People Worldwide suffer from IBD

World IBD Day takes place on 19 May each year and unites people worldwide in their fight against Crohn’s disease and ulcerative colitis,  known as inflammatory bowel disease. 38 Countries on 4 continents participate in world IBD day to bring attention to these debilitating, yet far too common diseases. 

IBD, which stands for inflammatory bowel disease (including Crohn’s disease and ulcerative colitis) are two serious, chronic digestive diseases that affect five million people worldwide. There is no cure, no known cause, and little public understanding of the pain and chronic suffering with which IBD patients courageously cope every day of their lives.

Ulcerative colitis only affects the colon (large intestine). Crohn’s disease can affect any part of the digestive system, from the mouth to the anus.

People of any age can get IBD, but it’s usually diagnosed between the ages of 15 and 40.

Economic Cost of IBD:

Estimates of direct and indirect costs range between $14.6 and $31.6 billion in 2014. There is a significant healthcare burden associated with IBD. Although treatment expenses make up a significant portion of the cost of IBD, studies show that inappropriate treatment, lack of adherence to therapeutic regimens, or suboptimal treatment increase the cost burden. Costs for IBD include hospitalizations, the eventual need for surgery due to disease complications, and physician visits.

The staggering economic burden of IBD makes early diagnosis, coupled with effective treatment at onset, imperative.

Inflammatory Bowel Disease Day 2017 Best In Health RadioDid you know Canada has the highest prevalence of Inflammatory Bowel Disease (IBD) in the world? 1 in every 150 Canadians suffers from the IBD, and this number is increasing, specifically among Canadian children.  A study published last month with data from five provinces — Alberta, Manitoba, Nova Scotia, Ontario and Quebec — tracked children under 16 years of age who had been diagnosed with IBD between 1999 and 2010. The number of children under 16 living with IBD in Canada increased by 60% over the ten year period.  Why does Canada have one of the highest incidence of childhood-onset IBD in the world?

Part 1.

May 19th is World IBD Day, and Oshawa-resident Robert Cutting  opportunity to shares his personal IBD experience and how he manages his symptoms each and every day.

  • IBD and other autoimmune disorders
  • Chronic Inflammation
  • Biologic treatment
  • The necessity of a healthy diet
  • The necessity of physical activity
  • alcohol consumption
  • Pursuing treatment

Part 2:

Dr. Eric Benchimol:  Dr. Benchimol specializes in the treatment and assessment of pediatric digestive disorders. His clinical expertise includes children with inflammatory bowel disease (Crohn’s and ulcerative colitis). Dr Benchimol is Physician, CHEO (Children’s Hospital of Eastern Ontario) Inflammatory Bowel Disease Centre, Division of Gastroenterology, Hepatology and Nutrition.  Dr. Benchimol is also Associate Professor of Paediatrics and Epidemiology at the University of Ottawa

  • IBD vs. IBS
  • Our Microbiome – its reach – known and potential influences on our health

    Inflammatory Bowel Disease and our  Microbiome on Best In Health Radio
    Dr. Eric Benchimol
  • Early childhood – a critical stage for the development of our microbiome
  • Our gut as the first step in our immune system
  • Knowing the symptoms of IBD & IBS, typical and atypical signs
  • Nutrition & Diet: Diet could be the future of Crohn’s
  • Exercise – strength training for bones attacked by Crohn’s
  • Environmental influences thought to influence IBD & IBS
  • Inflammatory Cytokines
  • Medications, antibiotics and the microbiome
  • hygiene hypothesis…….
  • words of advice to parents

Part 1 –  Robert Cutting:

Part 2 Dr. Eric Benchimol:

 

Shira Litwack Medical fitness, Corporate wellness, Radio talk show host
Shira Litwack Medical Fitness Professional, Cancer Exercise Specialist , Corporate wellness Provider Industry expert cancer exercise
Radio talk show host
Health & Fitness Educator

Shira Litwack – Founder Best In Health Radio & Cell-Being – Best in Corporate Health

Corporate Health Programs – What an Incredible Way to Make the World A Healthier Happier Place…..so we make them affordable to EVERYONE……Shira@BestInHealthRadio.com

Shira Litwack, Medical fitness professional |Cancer Exercise Specialist|Personal & Corporate Health Coach | Fitness For Disease Recovery| Industry Expert Cancer Exercise| Health and Fitness Professionals’ Educator|Speaker

Director of International Relations Cancer Exercise Training Institute Master Trainer

Radio talk show host/Guest/Producer Health & Fitness Radio

BSc Psychology & Chemistry| Medical Exercise Specialist|Holistic Nutrition| Addiction Recovery|Total of 18 exercise designations

Articles featured in: ezines, ArticlesInk, European Registry of Exercise Professionals, The National Post, Investment Executive Magazine, Directory of Greater Toronto, Canadian Leukemia & Lymphoma Association, Prostate Cancer Canada, Multiple Sclerosis Society of Canada, Anytime Fitness, Today’s Black Woman, Today’s Seniors, Fitness Clubs of Canada, Medical Fitness Network, Recovery on Water, Willow (Breast Cancer), Sirius XM Doctor Radio, FORCE (Facing Our Risk of Cancer Empowered), Cancer Exercise Training Institute,  Urban Poling for Breast Cancer Recovery,

Proper Stretching for a Healthy, Functioning Body

Proper Stretching  – Imperative For a Functioning Body

Proper stretching is a vital, yet far too overlooked, component of maintaining efficient biomechanics, or body mechanics. Even if you are less active, which I hope you are not, Proper stretching on Best In Health Radiostretching keeps the muscles flexible, strong, and healthy, preserving flexibility to maintain  range of motion in the joints. Without proper stretching, muscles shorten and become tight. Then, when the muscles are called on for activity, they are weak and unable to fully extend,  putting us at risk for joint pain, strains, and muscle damage. These effects worsen dramatically with age from the biomechanical,  compression and postural destruction.

Proper stretching is imperative. However, many people either do not stretch, or stretch incorrectly. Many fitness trainers do not demonstrate proper stretching. We have many old myths on stretching we need to eliminate:

  • ballistic stretching (bouncy, yoyo stretching….sorry Jane Fonda)
  • over stretching  (hot yoga participants please listen)
  • mistaking strength training and stretching
  • when to stretch
  • how long to hold a stretch
  • confusing the muscle between contracting and stretching

With proper stretching, we can prevent many debilitating postural issues (such as Dowagers Hump), lower back pain, preserve muscle mass, and prevent chronic pain and joint and bone erosion.

According to the American Osteopathic Association, patients with musculoskeletal conditions incur total annual medical care costs of approximately $240 billion, of which $100 billion is from lower back pain. How many spinal fusion surgeries and other compression injuries can we  prevent with proper physical activity and stretching?

In an encore appearance….Marjorie Brook is an internationally-recognized bodyworker and pioneer in the field of Scar Tissue Release. Marjorie travels globally offering seminars and lectures on the Scar Tissue Release on Best In Health RadioS.T.R.A.I.T. (Scar Tissue Release And Integrated Therapies) Method, an innovative and ground breaking therapy that works with the body, not against it.  It is her mission to bring awareness to the public about the damaging effect of scar tissue and adhesions. Please refer to our show with Marjorie on Scar Tissue.

 

 

 

 

Shira Litwack Medical fitness, Corporate wellness, Radio talk show host
Shira Litwack Medical Fitness Professional, Cancer Exercise Specialist , Corporate wellness Provider Industry expert cancer exercise
Radio talk show host
Health & Fitness Educator

Shira Litwack – founder Best In Health Radio & Cell-Being – Best in Corporate Health

Corporate Health Programs – What an Incredible Way to Make the World A Healthier Happier Place…..so we make them affordable to EVERYONE……Shira@BestInHealthRadio.com

Shira Litwack, Medical fitness professional |Cancer Exercise Specialist|Personal & Corporate Health Coach | Fitness For Disease Recovery| Industry Expert Cancer Exercise| Health and Fitness Professionals’ Educator|Speaker

Director of International Relations Cancer Exercise Training Institute Master Trainer

Radio talk show host/Guest/Producer Health & Fitness Radio

BSc Psychology & Chemistry| Medical Exercise Specialist|Holistic Nutrition| Addiction Recovery|Total of 18 exercise designations

Articles featured in: ezines, ArticlesInk, European Registry of Exercise Professionals, The National Post, Investment Executive Magazine, Directory of Greater Toronto, Canadian Leukemia & Lymphoma Association, Prostate Cancer Canada, Multiple Sclerosis Society of Canada, Anytime Fitness, Today’s Black Woman, Today’s Seniors, Fitness Clubs of Canada, Medical Fitness Network, Recovery on Water, Willow (Breast Cancer), Sirius XM Doctor Radio, FORCE (Facing Our Risk of Cancer Empowered), Cancer Exercise Training Institute,  Urban Poling for Breast Cancer Recovery,

Glycemic Index with Dr. David Jenkins

Glycemic Index- Mastering our Master Hormone Insulin for Every Aspect of our Health

The Glycemic Index, the creation of Dr. David Jenkins, revolutionized the health industry. I had the pleasure of interviewing Dr. Jenkins back in 2010 – and given that it is still popular on iTunes – thought I would share it again here on Best In Health Radio.

Insulin is truly the master of our metabolism – this master hormone is produced by the pancreas and used by the liver, muscle cells, and fat tissue to absorb glucose from the blood (from the food consumed) and is stored in the muscle & liver cells as glycogen. Therefore, insulin controls the level of glucose (sugar) in the blood by taking it up into the cells. Insulin our of control reeks havoc on every cell and every organ system in the body. Now you know why it has earned the name “the master hormone”.

Of course at the top of everyone’s list of concerns is weight management. When we eat carbohydrates (sugar) our bodies release insulin in order to take that sugar out of the blood and into the cells.

Glycemic Index with Dr. David Jenkins Best in Health Radio
Live Laugh Love ……Liberate with Best In Health Radio Health Processes

I urge everybody not to think strictly about weight management. Managing our insulin by respecting the Glycemic index, is proving repeatedly to be a key aspect of chronic disease prevention and management – yes – including cancer. Insulin management is one of those tasks that truly reigns as an omnipotent factor in our health including:

  • menopausal weight gain
  • breast cancer, colon cancer…….
  • mood
  • heart disease, kidney disease…….

When there is no insulin in the blood – body uses fat as an energy source.

Most of us want to burn body fat. Therefore, don’t have insulin surging through our blood. Therefore, ditch the empty sugar, keep it complex – carbs that is.

Type I diabetes = the pancreas is unable to produce insulin

Type II diabetes = (aka insulin resistant) body does not respond effectively to insulin

This use to be called “adult onset” diabetes, however, with the obesity epidemic & horrible eating habits & yes “move” has become a four letter word- many kids are now dealing with diabetes.

Insulin allowed to flow wildly destroys the heart, kidneys, liver, cognitive ability, sexual performance, nervous system, high blood pressure, stroke, cholesterol, and can lead to certain cancers. Insulin resistance can reduce our bodies ability to absorb magnesium – a critical mineral – one of its many responsibilities is the relaxation phase of the heartbeat. Insulin resistance can also lead to osteoporosis & Alzheimer’s. Insulin controls all of our other vital hormones – ghrelin, leptin, thyroid, growth hormone, cortisol….you get the message. Therefore it is the master control behind much of our metabolic function.

OK – so hopefully we get it and we have to control our insulin levels.

Enter the Glycemic Index: We all owe tremendous thanks to Dr. David Jenkins, from right here in our beautiful Toronto. Not all carbs affect blood sugar levels. The genius of Dr. Jenkins – he came up with a ranking of how different carbohydrates manipulate the release of insulin into our bodies.

Low GI = below 55

Medium GI = 55-69

High GI – Above 70

Clearly, we want to aim for eating lower GI foods. FYI= white bread = 100GI. The Glycemic Index is the MOST logical way to choose the foods we eat. The GI not only helps us manage our weight, but helps protect us against disease of every system in the body. Hint: eat high fiber foods – that’s a really good start!

And……don’t forget those muscles! Strength training – cherishing your muscle mass – is a co-powerhouse with the glycemic index for blood sugar control an every aspect of our health.

 

Sports Bra – A Woman’s BFF Best Fitness Friend

Sports Bra – Ladies – Truly Your Very Best Fitness Friend!

Sports Bra Ladies: Workouts are NOT the time to let it hang or for the frilly little number!

I see this mistake every day of my life. Sorry for being so blunt but not reigning in “the girls” during physical activity – Big Mistake! Irrelevant of size, for aesthetic, health, posture….

wearing the best sports bra is your most important piece of fitness equipment. 

Just because it is a name brand, or the brand makes frilly popular regular bras, does not imply the exercise bras are effective.

Sports Bra for breast health Best In Health RadioThere is no question, especially if we exercise in a public place such as a gym or going out for a run – we want to feel attractive – let’s face it, it makes us feel better about ourselves, which helps us maximize our effort and performance. The money women spend on the cutest workout tanks and shorts never ceases to amaze me. The fact is a good sports bra should reduce breast movement by 50%. Breasts can move about 14 cm up and down, side to side in training. A really good sports bra has been proven to reduce this up to 75%.

The most important investment in workout attire by far are the right workout shoes for your shaped foot and gait, and the the best possible workout bra. My picks are listed below.

Women have become much more in tune with breast health – a supportive bra is an imperative part of breast health.  But please choose a bra that still makes you feel attractive, yet meets certain criteria. Yes, you will find one.

First let’s understand why a good sports bra is so important:

Cooper’s Ligament – help her out please!!!!  Very simply – connective tissue that gives the Sports Bra Breast Cancer Recovery Best In Health Radio.breast that beautiful shape. The force of gravity, multiplied by impact…not a girl’s best friend. Nobody wants sagging breasts. A certain amount of impact is a necessary aspect of exercise – mineralize those bones – but as everything in life there are good points and not so good.  Movement and impact tears at the elastin & collagen, which are not as resilient over time to start with. And BTW – there are GREAT strength training exercises to give Cooper hope and strength! Cooper also believes in slow and steady wins the race……quick weight loss elicits rather spiteful hormonal responses – which further miff  Cooper.

Back, shoulder and neck strain: Posture is another gift. Both a lack of wearing the right fitting sports bra & a lack of a sports bra at all can cause great pain and erode posture. Wear a bra that offers support all around – so shoulders do not carry the burden which often causes us to curl forward, placing stress on the neck. We should still be able to keep good posture with shoulders back. Especially important for larger cup sizes.

I happen to be a big supporter of wider straps, racerback bras, not just a compression bra, but encapsulating (complete cups around each breast). Don’t like underwires? There are MANY sports bras available now that are excellent, without an underwire.

Breathing: Yes breathing is a critical aspect of exercise. Tugging breasts (ouch at just the thought) can easily cause a shortness of breath. Proper oxygen consumption during exercise, full deep breaths is #1 to fitness.

Heart Health:  I will say I have NOT seen direct  studies on this….however I refuse to believe heavy breast movement is good for the heart. Just the obvious shortness of breath is a huge strain on the heart.

A few other quick points:

I fully suggest a sports bra for active days. It doesn’t have to be the full support for athletic training – however breast movement can happen and challenge even at lower activity levels.

Please, no built in bra tops for working out. Poor impostor.

Do not ever put sports bras in the dryer, No fabric softener or bleach

Please do not choose a bra according to what your girlfriend wears. Your relative size between back width and cup size will severely influence choice of sports bras. Larger cup size, smaller back – slam dunk for the most difficult shape to fit.

Do Not expect an unbiased evaluation of proper fit and support of a sports bra from your favorite sexy bra store. Besides the obvious go tos of Victoria’s Secret, Lulu Lemon, depending on your level of activity, size, shape…..please look at Under Armour (I happen to believe they provide excellent chest armor), Nike, Shock Absorber,

Very few things in life are forever. Your sports bra is NOT one of them.