Chronic Pain, Heart Health, Diabetes, and BMI

Welcome to the latest edition of our newsletter, dedicated to promoting health and wellness among our esteemed readers. In this issue, we delve into 4 new scientific studies that impact our daily lives, from the profound benefits of physical activity in preventing chronic pain, to the effectiveness of incentives in promoting exercise adherence among individuals with heart disease risks. We also explore the intriguing role of the protein Kallistatin in metabolic health, shedding light on potential therapeutic avenues for individuals struggling with obesity and type 2 diabetes. Furthermore, we examine the need for more nuanced approaches to assessing body composition and health risks. We trust that the insights presented in this newsletter will inspire and empower you on your journey to optimal health and well-being.

Chronic Pain

Physical activity, particularly in one's free time, can lower the risk of chronic pain in the future, according to research from UiT The Arctic University of Norway. Even a slight increase in activity, such as moving from light to moderate levels, was linked to a 5% lower risk of experiencing some form of chronic pain later on. For severe chronic pain in multiple areas of the body, engaging in higher levels of activity was associated with a 16% reduced risk. Interestingly, the study found that the ability to tolerate pain played a role in this protective effect, suggesting that being active could mitigate the risk of severe chronic pain, regardless of its extent throughout the body.

Heart Health

Doing an additional 40 minutes of moderate exercise each week and correlated with a 6% reduced risk of premature death and a 10% reduced risk of cardiovascular-related deaths compared to prior studies.

The Department of Health and Human Services recommends that most adults should aim for at least 150 minutes of moderate aerobic exercise per week, such as brisk walking, or 75 minutes of vigorous exercise, like fast cycling, along with strength training twice a week.

Diabetes and Weight Loss

After weight loss, individuals with overweight and obesity show increased expression of the protein Kallistatin in subcutaneous white adipose tissue, according to a study by researchers from the Deutsches Zentrum fuer Diabetesforschung (DZD). Kallistatin, known for its role in counteracting inflammation and aiding wound healing, also improves metabolism. This finding suggests potential therapeutic options for those with obesity and type 2 diabetes.

For people struggling with diabetes or metabolic disorders, this research indicates that weight loss could lead to increased levels of Kallistatin, which may improve metabolic health. Targeting Kallistatin could potentially emulate the beneficial effects of weight loss and aid in the treatment of type 2 diabetes and obesity, though further research is needed to explore its therapeutic potential.

BMI - outdated and USELESS

A recent study done by the University of Eastern Finland has found that using the Waist-to-height ratio as being much more effective for determining obesity than BMI. BMI is ineffective because it fails to account for variations in body composition, such as muscle mass versus fat mass. Additionally, it does not consider the distribution of fat throughout the body, which is crucial for assessing health risks. Lastly, BMI does not differentiate between different types of fat, such as visceral fat, which is more strongly associated with metabolic complications than subcutaneous fat. Where as with the W-to-H ratio we are able to detect excess fat mass and distinguished fat mass from muscle mass.

Here's What You Can Do With This

Now the fun part! Here are 3 actionable steps you can take to start working on these, right now.

1. Incorporate Regular Physical Activity: Start by integrating moderate-intensity physical activity into your daily routine, such as brisk walking or cycling. Aim for at least 150 minutes per week, as recommended by the Department of Health and Human Services, to reap the benefits of reduced chronic pain and improved overall health.
2. Set Exercise Goals with Incentives: If you have heart disease risks or struggle with exercise adherence, consider setting achievable exercise goals and rewarding yourself upon reaching milestones. Whether it's through daily reminders, financial incentives, or gamification, find a method that motivates you to stay active consistently.
3. Focus on Sustainable Weight Loss Strategies: If you're overweight or obese, prioritize sustainable weight loss strategies that promote long-term metabolic health. This may involve seeking professional guidance to create a personalized plan that includes a balanced diet, regular physical activity, and accountability. Evidence shows that every cycle of short term dieting that leads to re-gaining weight actually damages your metabolism.

Venturing into the realm of fitness, nutrition, or health without expert guidance is like wandering into a dense forest without a knowledgeable guide. In the vast expanse of information and options, it's easy to become lost, overwhelmed, or misled by misleading paths and shortcuts. Just as a guide helps navigate the complexities of the forest and identifies safe routes, seeking advice from qualified professionals empowers you to navigate the intricacies of health and wellness with confidence and clarity.

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