Researchers found that of the “least-fit” versus the “slightly more fit” of the nearly 4,400 healthy U.S. adults in their recent study, roughly 20 percent with the lowest physical fitness levels doubled the risk of dying over the nine years of the study as the 20 percent with the next-lowest fitness levels. (In other words, those 20 percent who were nearly at the lowest fitness levels.) This is the proverbial “bad news/good news” type of result. It is undoubtedly bad news if you are a confirmed sofa spud. However, it is genuinely good news for those who haven’t quite hit rock bottom in the sedentary lifestyle department but are not, by any stretch of the imagination, energetic. Apparently, those men and women who stay only moderately fit as they grow older may live longer than those who are entirely out-of-shape, the study suggests.

The study included 4,384 middle-aged and senior adults whose fitness levels were determined during exercise treadmill tests sometime between 1986 and 2006. The researchers then observed the study groups progress for close to nine years. Such factors as obesity, diabetes, and high blood pressure were taken into consideration in the study. This, in and of itself, highlights the significants of physical fitness itself. In an email to Reuters Health, Dr. Sandra Mandic, of the University of Otago in Dunedin, New Zealand, and lead researcher of the study noted: “Our findings suggest that a sedentary lifestyle, rather than differences in cardiovascular risk factors or age, may explain the two-fold higher mortality rates in the least-fit versus slightly more fit individuals.”

Nearly two-thirds of the least-fit study participants failed to get at least 30 minutes of moderate activity, five or more days a week, which was the minimum recommended amount of exercise. “These results emphasize the importance of improving and maintaining high fitness levels by engaging in regular physical activity,” Mandic said, “particularly in poorly-fit individuals.”

Separating the participants into five groups based on fitness levels, the researchers discovered that 25 percent of the least-fit men and women had died during the study period, as opposed to 13 percent of those who were slightly more in shape. Among adults in the most-fit group (the ones who “hit the bull’s eyes,” so to speak) only 6 percent died during the follow-up period.

The five fitness-level groups presented little variance, overall, in their reported exercise routines during most of their adult lives, but notably, they differed in activity levels only in recent years. “Since it is recent physical activity that offers protection,” Mandic said, “it is important to maintain regular physical activity throughout life.”

In this particular study, despite weight and other health issues such as those mentioned above, fitness is clearly linked to longevity. Therefore, exercise is vital to extending our lifespan. And, of course, imagine the health benefits we could all experience if we sought to achieve the higher levels of fitness.

SOURCE: Medicine and Science in Sports and Exercise, August 2009.

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Osteoarthritis and Chiropractic Care

Osteoarthritis, degenerative arthritis, or degenerative joint disease (DJD) are the labels for the most common form of arthritis, which is also called, spondylosis, if it occurs in the spine. This form of arthritis is not limited to humans, but occurs in all mammals, and is due to the degradation of the cartilage that protects the joint surfaces. When joint cartilage is injured, the sensitive bone tissue that is usually protected by the cartilage becomes stressed causing degenerative changes in the joint. Sometimes, osteophytes, or bone spurs, can occur when the bone around the joint increases quickly. Bone spurs create painful inflammation to other tissues adjacent to the joint exacerbating the already grievous condition.

The most common areas of the body that develop degenerative joints are in the spine, particularly in the lower neck and lower back, the knees, the hips and the fingers. Everyone may experience DJD at one point in their lives, though previous trauma, ones occupation, activities, weight, diet, and heredity affect the degree of the condition and its onset.

Pain and/or stiffness in the affected joints are primary indicators of DJD. As the condition advances there can be loss of mobility, particularly when weight-bearing joints such as hips or knees are implicated.  As a last resort joints can be surgically replaced with synthetic devices. This should be done only in severe cases where the joint is measurably worn and movement is intolerable due to severe pain.

Prevention is invariably the best option, beginning at an early age.

• Making sure that all injuries to joints are properly treated will help to avoid future problems.
• People involved in occupations that necessitate standing or walking should wear suitable shoes that provide good support and shock absorption.
• Weight loss through proper diet will help to lessen stress on weight-bearing body joints.

• Avoid kneeling on hard surfaces, such as when doing housework, as this can put strain and create knee pain.

• The natural vitamins, minerals, and antioxidants included in fruits and vegetables are crucial for healthy joints and a healthy body.

Recently there have been some studies that reveal that the nutritional supplement, Glucosamine, can help with DJD and can possibly help rebuild joint cartilage. However, it must be used over time and does not work in all conditions.

chiropractic adjustments help to restore proper mobility and function to the spinal joints. Chiropractic care is not only sound, but extremely effective in relieving the debilitating pain of arthritis. Your Costa Mesa Chiropractor is highly trained when it comes to arthritic pain relief. In addition, chiropractic modalities such as joint mobilization, ultrasound, cold laser therapy, massage and electro-therapy may be used to aid in the treatment of painful and stiff joints. Sometimes a brace is required to help stabilize the joint in an attempt to alleviate pain. A chiropractor may suggest exercises such as stretching, yoga, tai chi and other gentle mobilizing activities to help maintain arthritic joints.

Gout

An increased level of uric acid in the blood and the deposition of uric acid crystals in the joints produce gouty arthritis. The most common joints are the big toes, the knees, ankles and wrists, and is often characterized by acute pain and swelling. A large number of people who develop gout are predisposed through heredity, though episodes are more often than not brought on by binge eating of inflammatory foods, when dehydrated or fasting, or after a major surgery or illness. Particular foods such as red meat (especially organ meat), certain seafood, legumes, and mushrooms contain the natural substance, Purines, that are metabolized in the liver to form uric acid. Since individuals with gout cannot efficiently metabolize uric acid, the buildup in the bloodstream causes joint problems. In addition to the foods specified and additional foods containing Purines, other dietary restrictions need to be followed including the avoidance of alcohol.

Rheumatoid Arthritis

Rheumatoid arthritis, a chronic inflammatory disease, is systemic in nature and thought to be produced by immune system dysfunction. The most common joints affected are the small joints of the hands and fingers, the feet, knees, and shoulder, though other areas of the body can be affected as well. Morning stiffness made more painful by movement is most often associated with the disease. Many times people complain of general malaise and fatigue, and the disease in its more advanced forms can affect many of the other body systems. Rheumatoid arthritis can be easily identified through particularized blood tests. Though, currently, there is no cure, in addition to medication and vitamin and diet therapy, treatment should include chiropractic adjustments to mobilize joints and help to relieve the pain and stiffness associated with this disease. Additional modalities such as ultrasound, heat, electro-therapy, and massage may also be valuable. Your Costa Mesa Chiropractor is dedicated to helping individuals in getting relief from the pain and suffering associated with arthritis.

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