User:Conservative/Sports, exercise and diet

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"Do you not know that those who run in a race all run, but only one receives the prize? Run in such a way that you may win. Everyone who competes in the games exercises self-control in all things. They then do it to receive a perishable wreath, but we an imperishable. Therefore I run in such a way, as not without aim; I box in such a way, as not beating the air; but I discipline my body and make it my slave, so that, after I have preached to others, I myself will not be disqualified." - The Apostle Paul, 1 Corinthians 9:24-27

Contents

Prevention

"A substantial proportion of poor health in populations is preventable. Previous work from the Global Burden of Diseases, Injuries, and Risk Factors Study1 suggests that nearly half of all health burden in the USA is attributable to a list of 84 modifiable risk factors." - Lancet, 2020 [1]

See also: Benefits of exercise

Healthy diet

Protein

Lentils
  • Lentils. "If you are looking for a balanced carb-protein food to replenish after your workout, lentils are the perfect option. They are easy to make, high in fiber, and adds tons of nutritional punch to any high-carb dish."[2]
  • "Surprising as it may be, lentils contain 18 grams of protein per cup. Cited by Men's Fitness as a top muscle-building food, lentils are also an easy way to get your carb fix with nearly 40 grams of protein per cup."

Combining lentils with other foods to create a complete protein: "Grains, such as rice, oats, wheat, rye and corn, can act as complementary proteins for legumes such as lentils. Complementary proteins only need to be eaten in the same day, not necessarily at the same meal, in order to get their benefits."[3] 0.4 cup of lentils (76g) and 1.9 tablespoons of sesame seeds (18g) make a complete amino acids profile.[4] A ratio of 0.4 cup of lentils (73g) and 0.5 ounce of chia seeds (15g) creates a complete protein profile.[5] A ratio of 0.3 cup of lentils (66g) and 7.5 teaspoons of poppy seeds (21g) creates a complete protein profile.[6] A ratio of 0.5 cup of lentils (99g) and 0.9 tablespoon of brazil nut (8g) creates a complete protein profile.[7] 0.3 cup of lentils (51g) and 0.4 cup of cornmeal (47g) make a complete amino acids profile.[8]

Cooking lentils
Cooking complete protein of quinoa

Some recipes call for as high as a 2:1 water to grain ratio, while others go as low as 1 1/2:1. In my experience, the sweet spot for light, fluffy quinoa is right in the middle. I use 1 3/4 cups water for every cup of quinoa.[9] Bring to a boil, then lower heat and simmer, uncovered, until quinoa is tender and a white "tail" appears around each grain, about 15 minutes.[10]

Chickpeas

Chickpeas aren't a complete protein because they don't provide adequate amounts of the nine essential amino acids. To make them a complete protein, eat them with wheat, oats or rice. Chickpeas are also a source of folate, fiber, iron and phosphorus. See: Chickpeas for year-round healthy eating, Mayo Clinic. A weight-loss study shows that people who consumed chickpeas regularly were 53% more likely to fit within a lower body mass index. Compared to those who didn't consume chickpeas, they also had a lower waist circumference. Another research study found that consuming chickpeas every day increased weight loss by 25% (See: Chickpeas Benefits – Nutrition, Weight Loss & Recipes).

Other post workout foods
  • quinoa
  • brown rice
  • basmati rice in its whole-grain form
  • nuts
  • Whole wheat bread
  • beans
  • Fish

Pescatarian diet

Getting enough B12 vitamin

B12: Sardines, salmon, eggs, fortified cereal, fortified nondairy milk

Getting enough iron

Iron: Sardines, mackerel, haddock, spinach, legumes (lentils, beans, chick peas, peas), pumpkin seeds, and quinoa.

Getting enough protein

  • The National Academy of Medicine recommends that adults get a minimum of 0.8 grams of protein for every kilogram of body weight per day, or just over 7 grams for every 20 pounds of body weight.[12]
  • Protein, Harvard School of Medicine

Sedentary:

The DRI (Dietary Reference Intake) is 0.36 grams of protein per pound (0.8 grams per kg) of body weight.

This amounts to:

56 grams per day for the average sedentary man 46 grams per day for the average sedentary woman.

Gaining muscle mass: It’s important to eat enough protein if you want to gain and/or maintain muscle. Most studies suggest that 0.7–1 gram per pound (1.6–2.2 grams per kg) of lean mass are sufficient.[13]

National and international dietary guidelines have traditionally recommend that adults need no more than 0.8-0.9 grams per kilogram body weight per day of protein. That’s equivalent to about 56 grams for men and 46 grams for women daily. However, a number of recent reviews, including a position stand by the American College of Sports Medicine, scrutinize the use of current dietary recommendations for protein among active individuals, such as athletes. There is general consensus that protein needs of active individuals are higher than those of sedentary persons. Intake of 1.2-1.4 grams per kilogram of body weight for endurance athletes (e.g. runners) and 1.2-1.7 grams per kilogram of body weight for power athletes (i.e. weight lifters) has been suggested as an appropriate requirement for active individuals. ­That’s equivalent to approximately 84-119 grams for men and 66-94 grams for women daily.[14]

14.1g per 1 uncooked cup of quinoa.[15]

6g per ounce of cooked Atlantic salmon.

Boosting immune system and immune system boosting foods

Vegetarian diet

Raw food diet

Vegetarian diet issues

Eating diet to get you complete proteins
  • Quinoa, Harvard School of Public Health, "Unlike some plant proteins, quinoa is a complete protein, meaning that it contains all nine essential amino acids that our bodies cannot make on their own."

Nutrient dense foods

Dr. Fuhrman:

Unhealthy foods

Processed sugar

Cholesterol levels and food/exercise

Exercise:

HDL (Optimal HDL = 55 - 70 mg/dL)[16] :

"HDL-to-total cholesterol ratio, according to a study published in the American Diabetes Association's peer-reviewed journal, Diabetes Care. This ratio is used by physicians to assess overall cardiovascular risk and can provide more information than just one value alone. A desirable ratio is anything below 5:1, but a ratio of 3.5:1 indicates very minimal cardiovascular risk."[17]

Diet:

  • 11 Foods to Increase Your HDL: Olive oil; Fruits with a lot of fiber, such as prunes, apples, and pears, can lower your LDL level, and raise your HDL level; Nuts, including Brazil nuts, almonds, pistachios, peanuts, and others, are filled with heart-healthy fats; fatty fish (sardines, salmon and mackerel); and Chia seeds

Nuts:

"Go nuts. Eating a small serving of almonds (about eight kernels) daily is enough to raise HDL levels by as much as 16 percent after 12 weeks, according to research published in the Journal of Nutrition. Researchers believe the nutrients in almonds help limit the amount of LDL cholesterol that the body absorbs from foods while increasing the amount expelled by the body."[18]

  • Cashew Nut Consumption Increases HDL Cholesterol and Reduces Systolic Blood Pressure in Asian Indians with Type 2 Diabetes: A 12-Week Randomized Controlled Trial.[19]
  • Dietary Almonds Increase Serum HDL Cholesterol in Coronary Artery Disease Patients in a Randomized Controlled Trial.[20]

LDL (Some controversy in the field about optimal level. Less controversy for range):

  • "In a Japanese study of 347,971 subjects, researchers tested the association between low-density lipoprotein cholesterol (LDL-C) and cardiovascular disease (CVD), cancer, and all-cause mortality in non-statin users. Five groups were defined according to baseline LDL-C concentration (<70, 70-99, 100-129, 130-159, ≥160 mg/dL). The lowest LDL-C group (LDL < 70 mg/dL) had a higher risk of all-cause mortality, CVD mortality, and cancer mortality compared to the reference group."[21]
  • "In a Danish study published in 2019, researchers set out to determine the association between levels of low-density lipoprotein cholesterol (LDL-C) and all-cause mortality, and the concentration of LDL-C associated with the lowest risk of all-cause mortality in the general population. Among 108,243 individuals aged 20-100, 11,376 (10.5%) died during the study, at a median age of 81. The association between levels of LDL-C and the risk of all-cause mortality was U shaped, with low and high levels associated with an increased risk of all-cause mortality. Compared with individuals with concentrations of LDL-C of 132-154 mg/dL, the multivariable adjusted hazard ratio for all-cause mortality was 1.25 for individuals with LDL-C concentrations of less than 70 mg/dL and 1.15 for LDL-C concentrations of more than 189 mg/dL."[22]

Optimal Triglyceride range is 70 - 80 mg/dL.[23]

American Heart Association: "They say that though the cutoff for elevated triglycerides is still 150 milligrams per deciliter, a new optimal level of 100 milligrams per deciliter has been set to acknowledge the protective effects of a healthier lifestyle."[24]

"Generally accepted levels: under 100 is optimal; up to 150 is normal; 150-200 is borderline high; above that is high. We disagree and think that over 100 is too high."[25]

Triglyceride to HDL ratio (Lower is better):

Diet and Triglyceride Reduction:

  • A compound called alpha-lipoic acid — found in spinach, broccoli, peas, Brussels sprouts, collard greens and chard — lowers triglycerides by up to 60 per cent in lab studies. Adding plenty of fresh tomatoes to meals (why not scramble them up with your morning eggs, have tomato salad at lunch, sauté with those greens for dinner) could cut levels in just six weeks thanks to disease-fighting phenols that seem to keep unhealthy blood fats in line. Aim for at least two meals of fish a week and pop 900 milligrams of DHA omega-3s from algal-oil capsules daily. If your triglycerides are really high, talk with your doctor about getting 4 grams of omega-3s a day for a short while; this can slash levels by 33 per cent. Then you can return to the 900 mg maintenance dose. Snack on walnuts, add avocados to your salad, drizzle olive oil on your salad greens and cook with canola oil."[26]

"Cold water fish, which are rich in omega-3 fatty acids, help lower triglycerides. Examples of omega-3 rich fish include salmon, sardines, mackerel, herring, tuna, and halibut. Other foods that help lower triglycerides include fiber-rich foods such as oats, flax meal, and beans. Olive oil, especially when substituted for animal fats like butter or lard, is another food that can help lower triglycerides."[27]

"The AHA recommend that people focus on eating certain foods to help manage triglycerides levels. Foods that may help lower triglycerides include:

  • Lower fructose vegetables: These include leafy greens, zucchini, butternut squash, green beans, and eggplant.
  • Lower fructose fruits: Examples include berries, kiwi, and citrus fruits.
  • Fiber-rich whole grains: Brown rice, wholemeal bread, quinoa, oats, barley, and buckwheat belong to this food category.
  • Oily fish: Some oily fish are salmon, herring, and sardines."[28]

"Tree nuts provide a concentrated dose of fiber, omega-3 fatty acids, and unsaturated fats, all of which work together to lower blood triglycerides.

One analysis of 61 studies showed that each daily serving of tree nuts decreased triglycerides by an average of 2.2 mg/dL (0.02 mmol/L).

Another review of 49 studies had similar findings, showing that eating tree nuts is associated with a modest decrease in blood triglycerides.

Tree nuts include:

  • almonds
  • pecans
  • walnuts
  • cashews
  • pistachios
  • Brazil nuts
  • macadamia nuts

However, keep in mind that nuts are high in calories. A single serving of almonds, or about 23 almonds, contains 164 calories, so moderation is key.

Most studies have found the greatest health benefits in individuals who consumed between 3–7 servings of nuts per week."[29]

Avoid starchy vegetables: "Beans (kidney, navy, pinto, black, cannellini); Butternut squash; Chickpeas; Corn; Lentils; Parsnips; Peas; Potatoes; Sweet potatoes; Taro and Yams.[30][31]

Exercise and Triglycerides Reduction:

"Optimal range < 2

Otherwise known as the atherogenic index of plasma, a high triglyceride-to-HDL ratio is also one of the best indicators of your risk for heart disease and suggests cardiovascular inflammation.

One study in elderly women, the triglyceride-to-HDL ratio predicted all-cause mortality, meaning it predicted the risk of not only cardiovascular mortality but also the overall risk of dying from anything. There is, of course, a host of additional studies on this ratio, including a study that shows that the triglyceride-to-HDL ratio predicts coronary heart disease and cardiovascular disease mortality risk as well as or better than a full-blown metabolic syndrome. A ratio of 2 or under is good for a triglyceride-to-HDL ratio, and most of my healthiest individuals strive for under 1, which demonstrates very little inflammation. Above 4 is typically a very unfavorable scenario."[32]

Optimal Triglyceride to HDL ratio ratio for men in terms of the lowest mortality, (Longitudinal study with 40,000+ men): Ratio of 1 with high fitness[33]

Spaghetti squash vs. pasta

Cooking spaghetti squash

CDC recommendations

60 minutes of exercise a day: 2cups of fruit and 3 cups of vegetables.

More than 60 minutes of exercise a day: 2.5 cups of fruit and 3.5 cups of vegetables

What counts as a cup of fruits/vegetables

Breakfast

Management of caloric intake and hunger

Management of caloric intake, hunger, weight management, etc.

Fruits:

Apples, grapefruit, oranges, pears, watermelon, blueberries, bananas (not overly ripe), plantains, goji berries


Vegetables:

Broccoli, hummus, lentils, black beans, kidney beans, white beans, garbanzo beans, salsa, kale, steel cut oats, chia seeds, quinoa, buckwheat pasta instead of regular pasta, avocado, brown rice, basmati rice, beans, pearl barley, sweet potatoes


Nuts:

Almonds (especially), pine nuts


Protein:

Eggs. sardines, wild salmon


Others:

Soup (including pureed vegetable soups), green tea, pomegranate seeds, red wine


Dairy:

Greek Yogurt


Spices:

Tarragon and maybe cinnamon


Tips:

Start day off with 35g of protein

Mediterranean diet - Fish/lean meat, fruits, vegetables, Nuts, olive oil and red wine

People who eat a handful of nuts each day (43 grams a day, or about 1.5 ounces) are 29% less likely to die of heart disease and 11 percent less likely to die of cancer according to a NEJM study.[34]

Red wine:

"Researchers at the University of California, at Davis tested a variety of wines to determine which types have the highest concentrations of flavonoids. Their results concluded that the flavonoid favorite is Cabernet Sauvignon, followed closely by Petit Syrah and Pinot Noir. Both Merlots and red zinfandels have fewer flavonoids than their more potent predecessors. White wine had significantly smaller amounts than the red wine varieties. The bottom line is the sweeter the wine, the fewer the flavonoids. Dryer red wines are your best bet for a flavonoid boost...

A four-ounce glass of wine is equivalent to one serving. Men will benefit from consuming one to two servings per day. Women should consume only one serving per day to reap the maximum benefits."[35]

Benefits and risks of green smoothies

Health risks of overdoing green smoothies

Green thickies

Adiponectin levels and weight management

Blood adiponectin regulate blood sugar levels. Blood adiponectin levels higher in people who adhere to a Mediterranean diet (rich in whole grains, nuts, fruits and vegetables and low in saturated fats and simple sugars). Recommended diet to improved adiponectrin levels: Monounsaturated fats, including olive oil, tree nuts and peanuts; dietary fibre.[36]

Mixing protein with carbs and blood sugar levels

Healthy snacks vs. unhealthy snacks

Avocados

Healthiest foods

Homemade healthy dressings

Natural sweets

Various natural sweets:

Dried figs:

Studies:

Anti- cancer foods

Eating healthy books

Michael Brown

Cheryl Reid

Diet - healthy foods

Nutrient rich foods:

Plant and fish sources of protein:

Documentaries:

Healthy foods:

Lentils:

Mung beans:

Beans:

Chickpeas:

Nuts:

Fish:

Mercury and fish:

Rice:

White Basmati rice vs. brown basmati rice vs. brown rice:

Brown rice:

Steel cut oats:

Eggplant:

Zucchini:

Stuffed grapes leaves:

Pineapple:


Oil:

Glycemic index, various foods:

Glycemic index, Specific foods:

Vitamix and glycemic index:

Regulating blood sugar levels and apple cider vinegar, cinnamon and other foods:

Anti-inflammatory foods

The fats in your diet affects prostaglandin production (prostaglandins are a group of hormones that regulate inflammation). Some prostaglandins increase the inflammatory response while others diminish it. To reduce inflammation eliminate: polyunsaturated vegetable oils (soybean oil, corn oil, sunflower oil), margarine, vegetable shortening, all partially hydrogenated oils and all foods that contain trans-fatty acids (read food labels to check for the presence of these oils). Good oils: Eat extra-virgin olive oil as your main fat and increase your intake of omega-3 fatty acids found in sardines (salmon, mackerel, etc.), flaxseeds/flaxseed oil, and walnuts/almonds.

Organic food

Benefits of organic

Organic/non-organic

Buying organic tips

Heavy metals mitigation

Mercury levels of fish

Juices

Pomegranate juice:

Questionable food practices

Refined sugar controversy

Against:

Pro:

Balancing/maintaining blood sugar and avoiding sugar cravings:

Blood sugar levels

Based on the data of healthy individuals wearing CGM (Continuous glucose monitering), it appears that it is safe and healthy to strive for a fasting glucose between 72-85 mg/dL, a post-meal glucose level 110 mg/dL or lower, and an average glucose of 100 mg/dL or lower.[38]

CDC: Normal blood sugar levels: A1C Test Below 5.7%; Fasting Blood Sugar Test 99 mg/dL or below; Glucose Tolerance Test 140 mg/dL or below.

Maintaining health cholesterol levels

  • "According to Michos, an ideal LDL cholesterol level should be less than 70 mg/dl.. Triglycerides should be less than 150 mg/dl. As Michos notes, total cholesterol levels well below 200 mg/dl are best."[39], Johns Hopkins Medicine

Lowering cholesterol levels

Methods:

Time:

Boosting your immune system

Fasting

Water Fasting:

Juice fasts:

Exercise

The 20% of overweight people who are able to achieve permanent weight loss typically report doing it through engaging in high levels of physical activity, eating a low-calorie, low-fat diet, eating breakfast regularly, self-monitoring weight, and maintaining a consistent eating pattern across weekdays and weekends.[1]

General workout tips

Optimal amount of workouts a week:

Day of rest:

Medical historian, Karl Sudhoff, said: “Had Judaism given nothing more to mankind than the establishment of a weekly day of rest, we should still be forced to proclaim her one of the greatest benefactors of humanity."

Strength training and recovery times:

Other recommendations:

Winning - Vince Lombardi.jpg

Benefits of working out twice a day:

Working out 2 hours a day:

Workout tips:

Body weight workouts:

Soccer specific routine:

Working out 3 times a day:

Vince Lombardi:


Pre and post workout foods

Pre-workout

  • Oatmeal
  • brown rice
  • Bit of protein if weight training
  • Hard workout and weight lifting: protein, broccoli and sweet potato[43]

Post workout: Complex carbohydrates and protein

Exercise - benefits

A Netherland study of 120,000 men/women found that men who average 90 minutes exercising a day, had nearly a 40 percent higher chance of living to 90 than those who spent 30 minutes or less on exercise a day. In addition, every additional 30 minutes spent exercising a day increased the men’s chances of living to 90 by five percent.[44]

"Oh, I don't want her you can have her. She's too fat for me."

Exercise:

Stretching routines:

Exercise tips:

Exercise tips

Knee related exercises:

Back related stretches/exercises:

Ankle stretches:

Swimming stretches:

Core exercises:

Neck and shoulder exercises:

Physical fitness benchmarks

Pulse rate/Resting heart rate

Martial arts, exercise and benefits

Port Charlotte - St. Thomas, U.S. Virgin Islands

Martial arts

Stretches:

Warmup routines:

Martial arts workouts:

Shotokan karate routines:

Health benefits of martial arts:

Calories burned:

Black belt:

Overall health

Motivation and mental toughness training

See also: Mental toughness - MTQ48 model and Resiliency, tough experiences and overcoming obstacles

Cross training

Exercise machines

Free APPS

Decreasing post workout muscle and other pain and preventing overtraining

Warming up and stretching before exercise - Articles

Stretching

Dynamic stretching

Basic stretching routines

"For a general fitness program, the American College of Sports Medicine1 recommends static stretching for most individuals that is preceded by an active warm-up, at least 2 to 3 days per week. Each stretch should be held 15-30 seconds and repeated 2 to 4 times."[45]

Warmup before strength training exercise

Warmups before swimming

Runner warmups

Post workout soreness

Elbow soreness/pain and weight lifting

DMSO and muscle and joint pain:

MSM and muscle workout pain:

MSM and racehorses:

Workout recovery times

Quick healing to injuries and related conditions

Various Exercises

Makapu'u Beach Park

Hamstring exercises

Core exercises

Frequency of abdominal and core exercises:

Designing a core program:

Cardio

Swimming

Calorie burned via various strokes compared to other exercises

Butterfly stroke:

Strength training

Benefits of weight training:

General tips:

Nutrition and adding muscle:

  • Tempah, Egg whites, quinoa, legumes, fish, chicken/turkey breast, lean beef.[46]

Muscle you can add to your body naturally in a year

Dumbbell exercises

Dumbbell exercises for legs
Dumbbell exercises for upper body

Calisthenics

Benefits:

Calisthenic technique/form:

Calisthenic routines:

Free weights vs. machines

Nautilus machines

Beginner Nautilus training:

Basic and Intermediate Nautilus training:

Total Gym

General:

Ankle strengthening:

Stretching exercises

Workouts

High intensity interval training:

High intensity interval training videos:

Tabata interval training:

P90x workouts:

Insanity workout program - high intensity:

U.S Navy Seal workout:

Stew Smith workout program:

Forest road.jpg

Area jogging paths

Area jogging paths

Working out - humorous

Foods to avoid

Heart health

Aerobic exercise and heart health

A better way to prevent heart disease

Besides not smoking, there are four main factors to address. One – “poor diet, full of ultra-processed foods – junk foods, packaged foods high in starch, sugar, unhealthy oils. Going back to more traditional ways of eating is a very powerful step in preventing or managing heart disease. The foods we should eat? A combination of oily fish, nuts, whole fruit and vegetables, extra virgin olive oil – and whatever else as long as you’re minimising the sugar and low quality carbohydrate, the breads and the pastas.

Heart health and avoiding stiff heart (maintaining a "younger heart")

Amount of exercise and hearth health

Pycnogenol and heart/circulatory health

Increasing lung capacity

Bobby Fischer playing chess against Boris Spassky in 1974.

The chess champion Bobby Fischer believed that physical conditioning affected mental performance too as can be seen here: "Bobby thought of himself as an athlete, and he trained with single-minded persistence. He was determined that Spassky would not wear him down at the table. He followed a strict regimen each day to prepare for the demands of the grueling upcoming match in Iceland. After a daily workout in the gym followed by a sauna and rubdown, Bobby would swim laps and stay underwater for as long as he could (as shown in the photograph here). Bobby repeatedly said to me, “Spassky, I am going to crush him.”[47]

  • Jumping continuously increases your heart rate and hence improves your lung capacity. This is because your body requires more oxygen and blood to be pumped to the working muscles for the period that you do the exercise."

Exercise and preventive medicine

Longevity and general health

Exercise

Long term weight management

Sardinia has the highest rate of 100 year-old living residents.

Modern day warning sign devices

Sardinia and longevity

This category is a little different: death before age 100. On the Italian island of Sardinia the approximately 1.6 million inhabitants have the world’s highest documented percentage of people who have lived longer than 100 years. The secret is likely a combination of diet (they eat mostly fruits and vegetables, olive oil, garlic, fresh dairy, and tiny amounts of meat only once or twice a week), lifestyle (people typically work into their 90s), and genetics. In fact, a research team discovered a gene in the Y chromosome that can significantly reduce the risk of stroke and heart attack in men in Sardinia.

Longevity: Plant based diet and a Sabbath Day to reduce stress

In an attempt to “reverse engineer longevity,” Dan Buettner has spent years researching the parts of the world where people live much longer than average. Most of those locations are outside the United States — including Sardinia, Italy, and Okinawa, Japan — but there is one long-living group stateside. It’s the Seventh-day Adventists, who live an average of 10 years longer than the American life expectancy of about 79 years.

Buettner, whose work is part of the Blue Zones Project, joined HuffPost Live’s Caitlyn Becker on Wednesday to explain what Seventh-day Adventists do right. That includes eating a plant-based diet and having “a social network that reinforces the right behavior.” Their religious beliefs are also a big help, he said.

“They take this idea of Sabbath very seriously, so they’re decompressing the stress,” Buettner said. “About 84 percent of health care dollars are spent because of bad food choices, inactivity and unmanaged stress, and they have these cultural ways of managing stress through their Sabbath.”[48]

Longevity and biomarkers

  • Vitamin D, Optimal range = 50 - 100 ng/dl[49]

"Other biomarkers of longevity include growth hormone (GH) and the insulin-like growth factor-1 (IGF-1). These somatotropic hormones regulate cellular homeostasis and play significant roles in cell differentiation, function, and survival. In mammals, these hormones peak during puberty and decline gradually during adulthood and aging. GH and IGF-1 regulate mitochondrial mass and function and contribute to specific processes of cellular aging, including mitochondrial biogenesis, respiration and ATP production, oxidative stress, senescence, and apoptosis. The way these pathways intersect during aging is of particular interest to researchers. Of note is that lower levels of IGF-1 does not mean that IGF-1 is systemically lower. It may really reflect GH/IGF-1 hormone resistance, meaning the hormone isn’t getting into the cell because of some dysfunction involving the signaling, transportation, and/or receptor."[50]

Health statistics

Obesity:

Obesity and health risks:

Documentaries:

Personal trainers blog

Sauna

Sports figures

Franz Klammer:

Greg LeMonde:

Pele:

Lutheran North Dakota church.jpg

Michael Jordon:

Tim Tebow:

Motorcycle:

Importance of daily exercise routine on energy, mood and mental function

Health scores

BMI:

Healthy living

Sleep

Sunrise/sunset times for your region

Evening internet use

Don't use computer/internet an hour before bed, may hamper sleep:

Devices/software:

Charles A. Czeisler

Ways to fall asleep

Ways to fall back asleep:

Foods that help sleep:

Sleep and insight

Sleep aids

Bedding:

Sleep and exercise correlation

Mind/body material for friend's sick spouse

Divergent and convergent thinking, creativity and IQ

Research suggesting that people might be able to increase their IQ

Statue of creative Renaissance man Leonardo da Vinci in Tuscany, Italy.

Research which suggests that increasing creative problem solving can boost a person's intelligence (IQ score)

See also: Creativity

Abstract for the 2020 journal article We Can Boost IQ: Revisiting Kvashchev’s Experiment published in the Journal of Intelligence:

“ This paper examined the effects of training in creative problem-solving on intelligence. We revisited Stankov’s report on the outcomes of an experiment carried out by R. Kvashchev in former Yugoslavia that reported an IQ increase of seven points, on average, across 28 tests of intelligence. We argue that previous analyses were based on a conservative analytic approach and failed to take into account the reductions in the IQ test variances at the end of the three-years’ training. When standard deviations of the initial test and 2nd retest were pooled in the calculation of the effect sizes, the experimental group’s performance was 10 IQ points higher on average than that of the control group. Further, with the properly defined measures of fluid and crystallized intelligence, the experimental group showed a 15 IQ points higher increase than the control group. We concluded that prolonged intensive training in creative problem-solving can lead to substantial and positive effects on intelligence during late adolescence (ages 18–19).[2] ”
Divergent/convergent thinking and creativity
Divergent/convergent thinking, creativity and intelligent problem solving

Healthful spices

Supplements and sugar documentary

Outdoor and camping gear

Flashlights:

Allergies

Dust mites

Ozone/negative ionizers and dust mites:

Negative ionizers and dust mites:

Colds/flu

Prevention

Diagnosis

Reducing a cold's duration

Sore throat remedies

Apple cider vinegar and sore/strep throat:

  • "Follow up with a gargle of 1 tsp Bragg Apple Cider Vinegar in half a glass of distilled water to rinse away remaining toxins and bacteria. This gargle also soothes and relieves sore throats." - Bragg Apple Cider website[[51]]

Bronchitus recommendations

Coronavirus tracking and forecasts

Coronavirus prevention, info and treatments

  • A recent study by the University of Chicago last week showed people with vitamin D deficiency were almost twice as likely to test positive for the virus¹⁶ as those with healthy levels.[52]

Tumeric as a coronavirus treatment:

Vaccine for immunity against the latest variant(s):

Vaccine for immunity against all variants showing promising results:

Covid-19 vaccination and health stats:

Effectiveness of Pfizer Covid-19 vaccine:

Pfizer-BioNTech vaccine is 39 to 96 percent effective against Delta. Even though vaccines offer different ranges of protection, real-world evaluations show they still provide robust protection against hospitalization at 60 to 95 percent. However, according to the latest studyTrusted Source released by the CDC, unvaccinated people are over 10 times more likely to be hospitalized with COVID-19 than vaccinated people. Unvaccinated people are also 11 times more likely to die of COVID-19 than vaccinated people, the study found. Israeli data has also suggested that the Pfizer-BioNTech vaccine’s effectiveness against infection dipped to as low as 39 percent between June and July, down from the previous 64 percent. These findings conflicted with U.K. data that found it to be 88 percent effective against symptomatic infection caused by Delta.[53]

"For the study, which was published in the New England Journal of Medicine on Wednesday, researchers looked at data on more than one million individuals in Israel between July 30 and August 22—shortly after the country began offering booster doses to those over the age of 60.

How much worse will the 'delta surge' get? Watch these 7 factors. They found that, among people who had received a booster dose at least 12 days earlier, the rates of new infection were 11 times lower than among people who hadn't received a booster. The rate of severe Covid-19 was almost 20 times lower.

However, the researchers acknowledged the data showed only a short-term benefit to booster doses. "We cannot tell at this point what will happen in the long run," Micha Mandel, a professor of statistics and data science at the Hebrew University of Jerusalem, said.

Additionally, FDA on Wednesday released data that Pfizer had submitted to the agency, also collected in Israel.

It showed that, in absence of booster shots, the efficacy of Pfizer-BioNTech's vaccine drops by about 6% every two months after the second dose is administered. According to Pfizer, that drop is "due to waning of vaccine immune responses" rather than the delta variant. A booster dose, however, restored protection against infection to 95%. The data was collected from July 1 to Aug. 30, when the delta variant was prevalent in Israel.[54]

Covid-19 hospital admissions and maintaining proper weight/BMI:

Studies of overweight/obesity on covid-19 hospital and ICU admissions suggest a 2- to 5-fold increased risk for the obese. That makes a normal BMI about a 65-85% effective “vaccine” against severe infection - one that keeps people out of the hospital from a variety of diseases, including the flu, and probably the next pandemic virus.[55]

Amount of Covid-19 virus exposed during infection and severity of Covid-19

"A recent Lancet study¹⁰ found that the amount of virus present when a patient was tested did predict how likely patients were to die. Some research shows that wearing masks and keeping away from other people reduces the amount of virus they are exposed to. There may indeed be a link between physical distancing and the amount of virulum one is subjected to as, not unlike radiation – another invisible enemy – Dose, Distance, and Duration affect the amount of inoculation.

Some even suggest, speculatively, that frequent small inoculations generate low-level immunisation and that this could be the reason why some people are less sick, even asymptomatic. Whether this confers a lesser quality immunity still remains to be proven."[56]

Masks and face shields

Infection Control Today: "Wearing a surgical mask along with a face shield affords health care professionals only statistically insignificant better protection against aerosolized particles than wearing a surgical mask alone, according a study in the American Journal of Infection Control (AJIC)"[3]

Wayne State University, School of Medicine News:

“ Studies conducted by Wayne State University School of Medicine physician-researchers indicate that the use of plastic face shields with surgical masks provides the best protection against COVID-19 infection, but combining the two made little difference over the use of masks alone...

“This simulation indicates that surgical masks worn by all are more likely to provide significant protection to uninfected participants in indoor conversations,” Dr. Chopra said. “The role of the face shields in preventing transmission is not supported, and if transmission via the eyes is felt to be a significant factor, such as with health care workers and dentists and dental technicians, goggles might provide better protection than a face shield.”[4]

”

SONOVIA WASHABLE, ANTIBACTERIAL, ANTIVIRAL REUSABLE FACE MASK

Covid vaccines

Should I Take the Bivalent COVID-19 Booster?

Strokes After Pfizer Bivalent Vaccine - CDC Identifies Possible Safety Concern:

Post vaccination:

Concerns about Pfizer coronavirus vaccine, but lacking in replicated results:

Coronavirus vaccines, breakthrough cases and booster shots

Booster shot availability for Pfizer vaccine

Pfizer booster shot efficacy

Pescatarian diet and significantly lower coronavirus infections

"Add this to the long list of reasons to adopt a plant-based or pescatarian diet: New research has found that what you eat — and what you don’t — may lower your odds of developing moderate to severe COVID-19 infection. The study, which was published June 7 in the online journal BMJ Nutrition, Prevention & Health, is the first to report an association between dietary patterns and the severity of COVID-19."[57] (BMJ is the British Medical Journal).

After analyzing the survey data, researchers found that respondents who followed a plant-based diet had a 73 percent lower risk of developing moderate to severe COVID-19; for those who followed a pescatarian diet, the risk was 59 percent lower. “We also found that those who followed low carbohydrate/high protein diets had greater odds of moderate to severe COVID-19 compared with those who followed a plant-based diet,” says Sara Seidelmann, MD, an internal medicine doctor at Stamford Health in Stamford, Connecticut, and a coauthor of the study.[58]

Exercise and Covid-19 prevention/mitigation

"People in the least-active group, who almost never exercised, wound up hospitalized because of Covid at twice the rate of people in the most-active group, and were subsequently about two-and-a-half times more likely to die. Even compared to people in the somewhat-active group, they were hospitalized about 20 percent more often and were about 30 percent more likely to die."[59]

Long-haul Covid

While older people and those with compromised immune systems are more likely to become long-haulers, the condition has also been seen in people who had mild cases and those who had never gone to the hospital for COVID-19 treatment.

Covid-19 booster strategy possibly losing effectiveness over time


Case for waiting for a booster shot that was designed with ADE in mind

  • "Antibody dependent enhancement (ADE) of infection is a safety concern for vaccine strategies... However, in the case of the Delta variant, neutralizing antibodies have a decreased affinity for the spike protein, whereas facilitating antibodies display a strikingly increased affinity. Thus, ADE may be a concern for people receiving vaccines based on the original Wuhan strain spike sequence (either mRNA or viral vectors). Under these circumstances, second generation vaccines with spike protein formulations lacking structurally-conserved ADE-related epitopes should be considered."

Coronavirus treatment

See also: Vladimir Zelenko's coronavirus treatment

Vitamin D, Vitamin C, Zinc and hydration

  • Vitamin D, Vitamin C, Zinc and hydration.[60][61]
  • Taking too much zinc, Vitamin C.[62]

Coronavirus and the outdoors

"With such large crowds, by now, you could possibly expect to see an increase in the number of registered coronavirus infections - but that has not been the case so far.

According to the US Centers for Disease Control and Prevention (CDC), COVID-19 symptoms may appear two to 14 days after exposure to the virus.

"The evidence suggests that although still significant, the risk of transmission of the virus in open spaces is much less than in indoor areas", said Amir Khan, a doctor and senior lecturer at the University of Leeds and the University of Bradford in the United Kingdom.

Khan added that "fresh air dilutes the virus to a degree that transmission is much less". Furthermore, "there is also some evidence, albeit small, that direct exposure to sunlight kills the virus quickly".

"Furthermore, she notes, "being outdoors certainly reduces the risk of transmission, by 20- to 500-fold according to some estimates."[63]

Death and hospitalization rates by age

  • Death and hospitalization rates by age.[64]

Lockdowns

Coronavirus may not be conquered anytime soon

  • "Even if 100% of people got vaccinated, that would not bring the effective reproductive number under 1. Hence, other mitigation measures are needed, such as masking."[65]

Psychological profile of Covid-19 anti-vaxxers

Intelligence: "A Daily News analysis of vaccination data and IQ averages in each state reveals that five of the 10 states with the lowest IQs are also among the 10 states with the lowest rates of fully vaccinated adults. And half of the 10 smartest states rank among the 10 most vaccinated ones."[66]

Inability to perform risk/benefit analysis: A 2020 study by Texas Tech University concluded that some people find vaccines risky because “they overestimate the likelihood of negative events, particularly those that are rare.”[67]

When will the pandemic end in the USA and other countries

Covid-19 and Fox News misinformation


Long-haul Covid-19 prevention through healthy lifestyle

Long-haul Covid prevention and vaccination

Omicron, vaccination and long Covid prevention: What Have We Learned about Long COVID? - Columbia University, September 13, 2022

Dr. Ziyad Al-Aly, a clinical epidemiologist, also at Washington University, is studying the effects of Covid-19 vaccination on the risk of long Covid-19. His research, which is not yet finished, looks at information on more than 5 million veterans within a Department of Veterans Affairs database, including 200,000 who were diagnosed with Covid-19. "Of the people who get vaccinated and end up with a breakthrough infection, their risk of coming back to the clinic with some long Covid manifestation is very, very small," Al-Aly said.[68]

A small study from Israel published recently found apparent long COVID-19 in several health workers with breakthrough infections. They developed mild symptoms including cough, fatigue and weakness that persisted for at least six weeks.[69]

Studies have emerged in recent weeks indicating that vaccinated individuals are at risk of “long COVID” — a series of conditions associated with infection such as fatigue, shortness of breath and loss of smell that can last for weeks or months — even if they are largely protected from severe illness and death, Fauci said. “We already know that people who get breakthrough infections and don’t go on to get advanced disease requiring hospitalization, they too are susceptible to long COVID,” Fauci said. “You’re not exempt from long COVID if you get a breakthrough infection.” -McClatchy[70]

March 2023: Risk Factors Associated With Post−COVID-19 Condition: A Systematic Review and Meta-analysis: "This systematic review and meta-analysis of 41 studies including 860 783 patients found that female sex, older age, higher body mass index, smoking, preexisting comorbidities, and previous hospitalization or ICU admission were risk factors significantly associated with developing PCC, and that SARS-CoV-2 vaccination with 2 doses was associated with lower risk of PCC."[71]

Coronavirus vaccine adverse events and excess deaths

Joseph Fraiman

Coronavirus virus vacccine - Excesss deaths and adverse events: Dr. John Campbell

  • International excess deaths - Dr. John Campbell (Retired Nurse Teacher and A and E nurse based in England. I also do some teaching in Asia and Africa when time permits. These videos are to help students to learn the background to all forms of health care. My PhD focused on the development of open learning resources for nurses nationally and internationally.).

Criticism of Dr. John Campbell

Criticism of Dr. John Campbell

References

  1. ↑ Long-term weight loss maintenance, American Journal of Clinical Nutrition, 2005 July; 82(1 Suppl):222S-225S.
  2. ↑ We Can Boost IQ: Revisiting Kvashchev’s Experiment, Journal of Intelligence. 2020 Dec; 8(4): 41. Published online 2020 Nov 26. doi: 10.3390/jintelligence8040041
  3. ↑ Face Shields Called Flawed Protection Against Pathogens
  4. ↑ Plastic face shields add little protection to face masks, study finds

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