Wouldn’t it be great if we could get the benefits of exercise without having to actually work out? I’m sure we’ve all wished we could do just that at one time or another. Well, you can – at least when it comes to strengthening your bones and addressing aspects of metabolic dysfunction.

What’s more, you can do it in just a few minutes a day. And you even can do it sitting down. I’ve been telling patients about this method for years, and I’ll tell you more about it this month because this is a fantastic way to exercise, build your bones, and even reverse some illnesses.

Conventional researchers are just starting to pick up on this form of exercise. Of course, they started off by testing it on mice. And if mice cared about their bone health, they’d be thrilled with their results. Here’s what happened:

For their study, researchers at Augusta University in Georgia divided mice into two groups. One group consisted of regular mice, while the mice in the second group were genetically modified to be unable to respond properly to leptin. Leptin is a hormone that tells our brains when we’re full; without it, we tend to keep eating and gain excess weight. In the mice, this inability to respond to leptin generally caused them to be obese and diabetic.

The two groups of mice were then subdivided into three groups each: one group was sedentary, one group exercised on a slightly inclined treadmill for 45 minutes a day, and one group “exercised” using a machine that caused whole-body vibration for 20 minutes a day.

Interestingly, after just 12 weeks, the obese, diabetic mice in the exercise and the whole-body vibration groups ended up gaining similar metabolic benefits from their respective protocols. They gained less weight than the sedentary mice (though they didn’t lose enough to drop the obese label). However, their muscle mass and insulin sensitivity improved, and their global bone formation increased, indicating that these treatments could help prevent bone loss if continued. Because the treatments weren’t extremely strenuous, the healthy mice didn’t see as many benefits. However, both treadmill walking and whole-body vibration proved to be good options for the leptin-resistant groups.

So what exactly is whole-body vibration and how does it work? After all, most of us would love to get the same results as walking on a treadmill for 45 minutes in half the time — and without even having to stand up! It sounds incredible. But that’s exactly what whole-body vibration delivers.

The developers of whole-body vibration based their equipment on the concept of torque. Think of trees blowing in the wind: that slight bending pressure actually makes trees strong. And they don’t need a hurricane to blow through to strengthen them. A gentle breeze will do it. The same thing happens in our bodies. A small impulse can tell our bones to lay down new cells and grow sturdier. The body responds to stress (even stress from small vibrations) by getting stronger.

So how do you take advantage of the incredible strengthening power of torque? No, you don’t have to hope for a windy day and stand outside. You can use a machine called a Power Plate. This machine, which is about the size of a doctor’s scale, is large enough for you to sit, stand, or exercise on. It vibrates between 25 and 50 times a second, gently stressing the muscles to strengthen them.

I know this might sound too good to be true. But a number of studies have shown that it works — and not just the mouse study I told you about above. One study of postmenopausal women found that whole-body vibration increased their muscle strength by 16% in their upper legs and their hip bone density by 1.5%. In contrast, the women who did conventional weight-bearing exercises were only able to slow their rates of bone loss, not increase their bone density! The whole-body vibration group also experienced benefits including better posture and balance, more lean muscle, and less body fat.

Another study found that whole-body vibration increased muscle strength just as much as conventional resistance training. Even better, in this study, counter-movement jump (an indicator of muscle activity quality) increased 19.4% and only 12.9% in the Power Plate and conventional groups, respectively. Plus, speed of movement increased by 7.4% in the Power Plate group, while the other group showed no improvement in this area! Speed of movement is vital when it comes to protecting yourself from sudden mishaps, such as falls.

Whole-body vibration can be particularly beneficial for people who struggle to exercise, as two studies of patients with chronic obstructive pulmonary disease (COPD) found. COPD can cause difficulty breathing and muscle dysfunction, so it’s not surprising that exercise is challenging for this population. For a study published in the International Journal of COPD, researchers designed a whole-body vibration program for 11 participants with COPD. By the end of 12 weeks, the patients showed improvements in distance walked on a six-minute walk test as well as quality of life improvements measured by the St George’s Respiratory Questionnaire (SGRQ).

In a separate study, researchers in Brazil compared whole-body vibration to the standard Pulmonary Rehabilitation Program (PRP), which includes walking on a treadmill and weight training. They also used the six-minute walk test and the SGRQ to assess improvements. By the end of the study, participants in both groups had experienced six-minute walk test and SGRQ quality-of-life improvements. However, once again, I’d rather be in the whole-body vibration group than the treadmill group.

Using the Power Plate is a great idea whether you’re able to use it in conjunction with more traditional forms of exercise or not. Of course, if you’re able to get to the gym, the work you do there will certainly benefit your health in many ways. But if not, it’s even more important that you give your body opportunities to strengthen itself.

If you’d like to order a Power Plate or get more information, you can contact the company directly at 888-402-3831. They can give you all the literature and tell you about all the models they have available. You don’t need the most expensive model for most uses. The basics are the same on all the models. When you order, make sure you give them offer code WH-0717 for your special Women’s Health Letter discount.

There are other brands offering similar technology. But Power Plate has been around longer and with great reliability. The Power Plate machine is engineered with Precision Wave Technology. That means the vibration is harmonic and clean, which is very important for your body to accept the vibration and receive maximum benefit. It’s also the machine that researchers use in all the studies, so you know you’re getting a quality machine that will last for years. It comes with a two-year warranty, which is for normal in-home use and covers the materials and parts needed to repair, rebuild, or replace the equipment. And it covers the cost of labor needed to repair or rebuild the equipment for one year. So you can be sure the equipment will hold up.

If you have osteoporosis, any chronic physical degenerative condition, or are unable to exercise for any other reason, I strongly suggest giving the Power Plate machine a try. It’s easy to set up and use. It doesn’t take up a lot of space. And dollar-for-dollar, it might be the best exercise investment you can make.

https://www.dovepress.com/whole-body-vibration-improves-functional-capacity-and-quality-of-life--peer-reviewed-article-COPD

https://www.endocrine.org/news-room/current-press-releases/whole-body-vibration-may-be-as-effective-as-regular-exercise

http://www.scielo.br/scielo.php?script=sci_arttext&pid=S1980-65742016000200044&lng=en&tlng=en

Meghan E. McGee-Lawrence Karl H. Wenger Sudipta Misra Catherine L. Davis Norman K. Pollock Mohammed Elsalanty Kehong Ding Carlos M. Isales Mark W. Hamrick Joanna R. Erion Marlena Wosiski-Kuhn Phonepasong Arounleut Mark P. Mattson Roy G. Cutler Jack C. Yu Alexis M. Stranahan. Whole-body Vibration Mimics the Metabolic Effects of Exercise in Male Leptin Receptor Deficient Mice. Endocrinology, 2017 DOI: 10.1210/en.2016-1250.

How Resveratrol Lowers Cholesterol and Protects Your Lungs

Chances are pretty good that you’ve heard of resveratrol. This powerful antioxidant has been popular for over 20 years for a couple of reasons. One is that it’s found in red wine, so it makes for a great headline – who doesn’t want to read an article entitled “Drink Wine, Live Longer”? The second reason resveratrol is so popular is that it really does work. We’ve known for a while that resveratrol helps keep your heart healthy. There’s a lot of research confirming this. But there are more reasons to take resveratrol than just for your heart. In fact, new research shows how resveratrol can help you avoid an entire category of diseases that affect many women as they age. This includes one of the top killers of women.

I’m sure I don’t need to tell you that having high cholesterol puts you at risk of cardiovascular disease. If you suffer from it, your doctor has probably already given you this warning — and recommended that you take a statin to lower it. But according to research published last year in the journal Phytotherapy Research, there may be a better way — one that doesn’t involve the dangerous side effects of statins.

In this study, researchers evaluated the effects of red wine, as well as an extract made from soaking chopped onions in red wine. Both treatments were high in antioxidant activity, including resveratrol. They recruited 23 participants who had cholesterol over 180 mg/dl, but were otherwise healthy, to test the effects of the red wine and the onion extract for 10 weeks. Ten of the participants consumed the onion extract twice a day (125 ml at lunch and at dinner), while 13 more fortunate participants consumed the same amount of red wine.

Before, during, and after the study, the researchers measured a number of markers related to cardiovascular disease, including lipid levels, inflammation markers, antioxidant capacity, total cholesterol, triglycerides, and HDL and LDL cholesterol.

The researchers found that antioxidant levels had increased in both groups by week six of the study. By week 10, both groups had much lower LDL cholesterol levels. LDL cholesterol even continued to drop slightly during the two-week follow-up period after the study ended. Both groups also had much lower levels of lipid peroxidation by the end of the study. There were only a few small areas in which the onion extract group fared better than the red wine group. And when the two substances were tested, their antioxidant levels were similar. This is good news if, like me, you think drinking a red wine and onion mixture sounds pretty unappealing.

While the thought of drinking red wine at lunch and at dinner probably sounds more intriguing, I don’t think it’s wise to consume that much alcohol just to get some antioxidant benefits. I think it’s better to focus on the antioxidants themselves. I’ll have more on how to do that below. But first, I want to tell you more about how resveratrol can protect your health.

As women, we often recognize that we need to be vigilant about protecting our hearts. But we often forget to take equal care of our lungs. That’s a shame because lung diseases, such as chronic obstructive pulmonary disease (COPD) and lung cancer, are among the top killers of women. Many of us assume that if we don’t smoke, we’re in the clear, but unfortunately, air pollution – which is often unavoidable – is a major contributor to these conditions as well. The good news is that research indicates that resveratrol can help keep your lungs healthy too.

We often become more susceptible to lung diseases like COPD, emphysema, and chronic bronchitis as we age because lung function decreases. And, as you might imagine, inflammation makes breathing challenging as well. Fortunately, a number of studies have found that supplementing with resveratrol can help reduce inflammation related to asthma and COPD.

One study in particular, published in the journal Thorax, found that giving mice breathing treatments with resveratrol for three months slowed their age-related lung function decline and reduced their risk of developing chronic lung disease. Because the medical profession believes lung damage is irreversible, finding methods to slow it is essential to protecting lung function as we age. This study indicates that resveratrol can help.

Other studies point to resveratrol’s efficacy in fighting lung cancer. A study in Cancer Cell International found that exposing lung cancer cells to red wine inhibited their proliferation and decreased cell survival, even at low doses. A study in PLoS One had similar findings, suggesting that resveratrol helps slow tumor growth by inducing cell aging in lung cancer cells. A review study published in the official journal of the Balkan Union of Oncology confirmed that studies of resveratrol consistently show a statistically significant reduction in tumor incidence in lung cancer cases compared to the control participants. The researchers concluded that resveratrol has excellent potential as a lung cancer-fighting agent. Yet another study found that resveratrol is particularly good at fighting lung cancer when you combine it with curcumin than when either supplement was taken alone. The two seem to have synergistic effects that make them especially efficacious against this cancer.

Clearly, resveratrol is a powerful ingredient in maintaining good health as we age and protecting us from two of the major killers of women. People are usually happy to hear that the food sources of resveratrol include peanut butter, dark chocolate, and red wine. But while it’s certainly fine to enjoy these treats occasionally, I can’t endorse your consuming them in the amounts needed every day to get adequate amounts of resveratrol from them. It’s much wiser to get resveratrol in supplement form so you don’t end up taking in excess fat, sugar, and alcohol that can quickly cancel out the health benefits of this antioxidant. Instead, consider taking Advanced Resveratrol Formula. You can order by calling 800-791-3395. Make sure you give them special code WH7317. In this supplement, resveratrol is blended with several other sources of polyphenol antioxidants — including turmeric, a source of curcumin — to supercharge its protective power and decrease inflammation throughout the body. You’ll breathe easier knowing it’s helping you protect your health as you age.

https://cancerci.biomedcentral.com/articles/10.1186/1475-2867-14-6

https://www.ncbi.nlm.nih.gov/pubmed/27685918

https://www.ncbi.nlm.nih.gov/pubmed/23533664

http://www.revgenetics.com/resveratrol/resveratrol-curcumin-combo-fight-lung-cancer

http://www.newsmax.com/t/health/article/774981?section=Health-News&keywords= resveratrol-lung-aging-diseases&year=2017&month=02&date=22&id=774981&aliaspath= %2FHealth%2F Article%2FArticleTemplate

How to Make the Small Bumps on Your Arms, Thighs, and Cheeks Disappear Forever

We often assume that skin issues are caused by lifestyle factors, but for many, there can be a genetic component. One condition in particular that has a strong genetic influence is keratosis pilaris, characterized by small bumps on the upper arms, thighs, or cheeks. Up to 40% of people in the U.S. suffer from this issue. And while it can be hard to prevent, you can treat it effectively.

Although the bumps associated with keratosis pilaris can resemble goosebumps, they don’t fluctuate with the temperature. They’re actually caused by dead skin clogging hair follicles and trapping oil. Dry skin can exacerbate this problem by causing more skin cells to shed. This situation, not the cold itself, is why keratosis pilaris often seems worse in the winter, when dryness increases.

One “advantage” of having keratosis pilaris is that people with this condition are often less bothered by acne than people without it. However, like acne, keratosis pilaris requires a consistent skin-care routine to keep it from popping up. The best way to avoid it is by dissolving the dead skin cells before they can accumulate and clog follicles. You can do this with mild acids, such as alpha hydroxyl acid, lactic acid, or salicylic acid. Next, you’ll need to soothe red, itchy skin with a gentle moisturizer. Look for something hypo-allergenic so that it doesn’t irritate your skin further.

Finally, you can even try using a mask on the affected area. We often think of masks as a facial product, but they can be used anywhere the skin needs some extra TLC. I recommend Système 41’s Gentle Exfoliating Scrub (800-791-3446) to clear out dead skin and keep oil accumulation under control. You can’t change your genes, but you can control how they affect your skin with the right products and approach.

http://weartv.com/health/skin-cancer-dermatology/how-to-treat-the-tiny-bumps-on-your-arms.

Nutrition Detective

How to Keep Your Skin Young From the Inside Out

When we think of anti-aging, our minds often go to our physical appearance. And there’s nothing wrong with that. Most women want to keep their skin looking as youthful and healthy as they can for as long as they can. But anti-aging is much more than skin deep!

The aging process slows our bodies down, leaving us weakened and susceptible to disease. So the goal is to slow that process as much as you can for as long as you can too. And new research has given you another tool to do just that.

For a study published in the Journal of Pharmacopuncture, researchers were investigating the aging process in mice, examining the roles of oxidative stress, cell death, hepatoxicity, and neurotoxicity. They particularly wanted to determine if a specific antioxidant could reduce the aging process.
They were able to simulate aging in the mice by injecting them with d-galactose, a form of sugar. The mice received injections for 42 days and then the experimental group received antioxidants in the form of black cumin seed oil.

The researchers tracked a number of indicators of aging, including glutathione (GSH) content in the brain and liver, lipid peroxidation, and protein responses. They found that the d-galactose caused GSH levels to drop in vital organs, but the black cumin seed oil helped the mice rebuild their levels. The mice who received the oil also had lower levels of lipid peroxidation, a significant factor in the aging process. Plus, the oil helped down-regulate protein expression as needed in the brains and livers of
the mice.
The researchers concluded that the black cumin seed oil had both antioxidant and anti-apoptosis properties and thus was an effective anti-ager.

Black cumin seed oil is a great supplement. You can buy it in liquid or capsule form from Amazon — this isn’t the same as the cumin powder in your pantry (though the stress reduction you might get from a delicious meal seasoned with cumin could be anti-aging as well). Give it a try if you want to hold the aging process at bay for as long as you can.

https://www.ncbi.nlm.nih.gov/pubmed/28392960.

LETTERS

Q:I like the Advanced Adrenal Factor supplement for fatigue, but I’m concerned about the Cordyceps in it. It is a fungi and I have Candida, as many other people do. Do you have other suggestions? – Lazat D., PhD, via email

Dear Lazat,

Yes, it’s true that cordyceps is a fungus. It’s also true if you have an autoimmune disease that you should not use certain adaptogens and mushrooms and other fungi without consulting with your health care practitioner. However, through the years, I’ve treated hundreds of patients with candidiasis and have used Cordyceps as well as Reishi and several other mushrooms to help them get stronger and regain their strength. So using adaptogens and mushrooms can be a useful treatment for candidiasis.
But, if you’re concerned about this, there are other possibilities. You may want to try a good Siberian Ginseng supplement, such as Sibergin (www.amazon.com/HealthAid-Sibergin-Eleuthero-Softgel-Capsules/dp/B003AOBD40). This would be a simple beginning, as it’s only one ingredient.

You may also want to consider adding CoQ10 to your supplement routine. Individuals with both chronic candidiasis and chronic fatigue have been shown to be low in CoQ10. Consider using Ubiquinol (800-791-3395), as it’s one of the best absorbed CoQ10 products on the market.

Q. I’m a slender 92 year old. I’ve unintentionally lost a significant amount of weight over the past six months. Western medicine specialists have done nothing to stop this trend. Do you have any possible solutions? — Francis M., via email

Dear Francis,

One possibility would be to make small dietary additions, such as these snack ideas:

• Well-cooked oatmeal made with whole milk and fruit on top.
• Soups with rice or millet and meats of your choice.
• Hot whole milk sweetened with a natural sweetener or cocoa at bedtime.

In addition, you may want to include a scoop of Advanced Protein Powder (800-791-3395) with fruit and whole milk once daily. Sometimes it’s more difficult for people over 70 to gain weight because they’re not only getting fewer calories, but less protein. The addition of protein will help in recapturing your energy.

Q. Please, I need information about the H. pylori bacteria and how to attack it through your products. Can you help? – Gathel, via email

Dear Gathel,

H. pylori is an infection in the digestive tract that’s most often treated medically with antibiotics. If you have undergone extensive antibiotic therapy, yet you still have an infection, you may want to consider trying a combination of the following: mastic gum, licorice root (deglycyrrizinated), marshmallow root and slippery elm bark. I believe Douglas Labs has a product containing a similar combination. In addition, please make sure you add a good probiotic, such as Advanced Probiotic Formula (800-791-3395) — take two caps twice daily for two weeks and then one daily.