Natural Health Advisory

Adults are told all the time to exercise more. But do your kids move enough? Physical education and recess times are constantly getting shortened or cut from the school day, despite the growing body of evidence showing that physical activity is important for cognitive function in children. The reasons why kids need recess are widespread; exercise benefits children both physically and mentally.[1] The more your child moves, the better they will learn.

Importance of exercise for children

Exercise in children improves physical fitness, bone mass, insulin functioning, and markers of inflammation. It also helps overall well-being, improving things like physical self-perceptions and self-esteem.[1] What might be most important, however, is that exercise can improve cognitive function in children. Exercise may be able to enhance intelligence, academic achievement, brain development, processing speed, and more.[1,2,3]

Physical activity can boost academic achievement

Research shows that physical activity and academic achievement are closely associated. A study in Sweden found that children who had two extra sessions of physical activity during the school week were significantly more likely to meet the academic achievement standards that those who did not have the extra activity time.[1]

In another study, students who participated in an afterschool program called FITKids, during which they spent 70 minutes per day being physically active, had better executive control than those who did not participate. Executive control measures things like ability to resist distractions, maintain focus, manipulate information, and multitask, all which are related to the ability to learn and perform in school.[4]

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Higher attendance to the FITKids program led to larger changes in attention, processing speed, and performance during the executive control tasks, suggesting that the more regularly kids get to move during the day, the better they will be able to perform in school.[4] More aerobically fit children generally perform better on standardized tests and receive higher grades, as well.[5]

Researchers know that exercise can affect cognitive function through a variety of mechanisms. Physical activity increases circulation of certain neurotransmitters, increases blood flow to the brain, and more.[3]

Benefits of exercise for children with ADHD

Being physically active is especially important for children with ADHD. Researchers believe that “physical activity may offer benefits over and above psychostimulate use.”[2] Children with ADHD generally do better after short bouts of exercise, and long-term interventions of moderate-vigorous exercise decrease ADHD-related behaviors and improve neuropsychological functioning.[2]

Children with ADHD show different brain activity compared to kids without the condition, suggesting that there are some cognitive deficits related to the ADHD. Researchers examined brain activity in children with ADHD who exercised and those who did not. Brain scans in the exercise group showed patterns similar to children without ADHD, suggesting that exercise can ameliorate some of the cognitive deficiencies related to ADHD.[3] For other natural strategies for treating ADHD, read more here .

Exercise is just one of the many ways to boost your child’s health naturally. Try out these healthy lunch ideas, or read more tips for keeping your kid healthy during school here .

Do you think that your kid sits too much at school? What ideas do you have for getting your kid to move throughout the day? Share your thoughts on why kids need recess in the comments section below.

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[1] J Sch Health. 2014 Aug;84(8):473-80.

[2] Child Adolesc Psychiatr Clin N Am. 2014 Oct;23(4):899-936.

[3] J Atten Disord. 2014 Oct 30.

[4] Pediatrics. 2014 Oct;134(4):e1063-71.

[5] Brain Cogn. 2014 Jun;87:140-52.

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Have you ever been on your way home from work and gotten stuck in the worst traffic imaginable? Does your kitchen sink seem to continuously find new ways to leak, no matter how many times you try to fix it? These sorts of daily, common problems affect all of us, and they are hard (if not impossible) to avoid. Just yesterday, I got completely agitated when I could not, for the life of me, find the rosemary in the spice cabinet. But how does stress affect the body, and what can we do about it?

Chronic stress vs. daily hassles

Stress can come in many forms. Stressful life events include things like divorce, death of a loved one, or losing your job. Chronic stress involves ongoing problems such as living in poverty, a troubled marriage, or working a difficult job. Daily hassles are minor in comparison, and consist of things like family arguments, lost keys, or household repairs.[1]

Numerous studies have examined the effect of chronic stress on health; not surprisingly, chronic stress is associated with an increased risk of cardiovascular disease, chronic health issues, and mortality.[2] But do daily stressors, which seem so minor in comparison, have the same effects?

Don’t sweat the small stuff

Although daily stressors are, indeed, less severe than chronic stressors or stressful life events, they are still associated with the same negative effects on physical health. In fact, people report fewer physical symptoms and higher levels of overall health on stressor-free days compared to days in which daily hassles are experienced. Daily stressors also exacerbate symptoms of chronic health conditions, such as joint pain, psoriasis, and chronic tension headaches.[2]

Daily hassles also have long-term effects. They can affect cardiovascular, immune, and neuroendocrine functioning. As one researcher puts it, “ongoing physiological changes such as these lead to biological wear-and-tear, which, in turn, may increase one’s susceptibility to illness later in life.”[2] A study in the journal Experimental Gerontology, following 1,293 men over many years, found that both stressful life events and daily hassles increased the risk for mortality, independently of each other.[1]

Another study found that it wasn’t necessarily the amount of daily stressors people experience that increase their risk of long-term health problems; instead, it was the way people negatively reacted to daily stressors that was strongly associated with chronic health conditions later in life.[2] The results suggest that it isn’t how much we are exposed to daily hassles and problems that puts us at risk, but more how we react and deal with them.

Managing daily hassles

Luckily, there are many ways to reduce stress and improve your ability to cope with daily problems. Meditation , yoga, or other mindfulness-based techniques are great ways to keep your mind calm. Even taking a short walk when you feel overwhelmed by the day’s events can help you cope better. Research also suggests that biofeedback training can be extremely effective in reducing daily stress levels and physiological markers of stress like cortisol levels.[3] One of my favorite ways to manage daily stress is to breathe slowly and deeply; just five short minutes of deep-paced breathing leaves me feeling calm, refreshed, and ready to take another stab at the spice cabinet. (In case you were wondering, the rosemary was hiding behind the sage.)

Share your experience

Do you find yourself getting worked up over minor issues during the day? What do you do to deal with daily hassles better? Share your tips in the comments section below.

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[1] Exp Gerontol. 2014 Nov;59:74-80.

[2] Ann Behav Med. 2013 Feb;45(1):110-20.

[3] Brain Behav. 2014 Jul;4(4):566-79.

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Are you so constantly tired that the thought of gathering up enough energy to exercise seems ludicrous, if not downright impossible? A growing amount of research is showing how physical activity in the form of yoga can be an effective chronic fatigue treatment and a great way to reduce tiredness symptoms. Although it can be extremely difficult for many chronically fatigued individuals to get motivated, being physically active is a fundamental necessity for feeling energized and overcoming fatigue. And an increasing number of studies indicate that exercise in the form of yoga is an especially successful chronic fatigue treatment and way to combat persistent tiredness symptoms.

Yoga for energy

Whether you need an effective chronic fatigue treatment or are generally healthy but could use more energy, studies show yoga can help. If you are relatively healthy but have tiredness symptoms, just one yoga class a week can improve your fatigue and boost your energy. A study of 135 generally healthy men and women aged 65–85 years were randomly assigned to six months of Hatha yoga class, walking exercise class, or a wait-list control group.[1] Beginning Iyengar yoga poses were taught to study participants in a gentle, once weekly yoga class for 90 minutes by a certified instructor. The one-hour weekly walking exercise class consisted of walking on an outdoor 400-meter track using heart rate target of 70% of maximum or perceived exertion at a level of 6-7. Both the yoga group and the walking group participants were encouraged to practice at home. Compared to the walking group and the controls, the yoga group members experienced significant improvements in vitality/energy and fatigue.

Another study also demonstrates how even one yoga class a week can lessen tiredness symptoms and make a positive difference in energy levels. In a group of university employees, taking a lunchtime yoga class once a week for six weeks resulted in marked improvements in feelings of energy.[2] In comparison to the wait-list control group at baseline and the end of the program, the yoga group also reported significantly improved mood and well-being. They also felt more clear-minded, composed, and confident, and reported increased life purpose and satisfaction.

The beneficial effects of yoga on fatigue seem stick over time. A study of individuals who had been taking an average of 2-3 yoga classes per week for at least two years found that compared to people not taking yoga, they had significantly less fatigue and tiredness symptoms as well as less anxiety and anger.[3]

Yoga effectively treats fatigue related to anxiety and depression

Taking a yoga class typically results in significant improvements in energy levels and mood and for individuals needing chronic fatigue treatment for tiredness symptoms related to depression and anxiety. In one study, women who reported feeling “emotionally distressed” showed significant improvements in their fatigue and on other measures of stress after participating in three months of twice weekly 90-minute Iyengar yoga classes.[4] Compared to the control group (women on the yoga waiting list), women who participated in the yoga-training demonstrated pronounced and significant improvements in perceived fatigue and energy. They also showed significantly improvements in stress, anxiety, well-being, and depression, as well as marked pain relief from headaches and back pain. Even their cortisol levels, as measured via saliva, decreased significantly after participation in the yoga class.

In another study on yoga’s effectiveness as a depression and chronic fatigue treatment, participants with major depression reported feeling less tiredness symptoms and more energetic after taking a one hour Iyengar yoga class.[5] Of the 17 participants who completed the study, taking three yoga classes per week for a total of 20 classes, 11 experienced a complete remission of their depression and significant improvements in insomnia, in addition to the improvements in energy levels.

(Read about yoga and pregnancy anxiety here .)

Yoga significantly lessens fibromyalgia-related fatigue

Yoga has been found to be an effective chronic fatigue treatment for fibromyalgia-related chronic fatigue in many studies, leading to significant improvements in tiredness symptoms as well as pain, depression, and general quality of life.[6] An 8-week yoga program, called Yoga of Awareness, significantly improved fatigue and other symptoms of fibromyalgia, including pain and mood. The yoga program consisted of gentle poses, meditation, breathing exercises, yoga-based coping instructions, and group discussions.[7] Another study found similar results: fibromyalgia patients who took eight weekly sessions of stretching, breathing, and relaxing yoga had significantly less fatigue and pain than patients in the control group.[8]

The studies summarized above are just a sampling of the published research on yoga’s effectiveness as a chronic fatigue treatment and natural cure for persistent tiredness symptoms. Whether your fatigue is chronic or just occasional, whether it’s related to an illness or not, yoga can help. If you have never done yoga before, it is recommended that you sign up for an introductory course at a yoga studio. Avoid hot yoga and “power” yoga, making sure your class is a gentle form of yoga specifically geared toward beginners and taught by a certified instructor. Make a commitment to at least one class a week for eight weeks and see how yoga can free you from chronic fatigue.

For other ideas on how to treat fatigue using safe and natural, evidence-based therapies, see our entire section of fatigue articles . Also, read more here about how yoga can even boost your immune system .

Share your experience

Have you tried yoga for fatigue or another condition? What other strategies have you found helpful to boost your energy?

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[1] Altern Ther Health Med. 2006 Jan-Feb;12(1):40-7.

[2] Scand J Work Environ Health. 2011 Jan;37(1):70-6.

[3] Biopsychosoc Med. 2011 Jun 3;5(1):6 .

[4] Med Sci Monit. 2005 Dec;11(12):CR555-561.

[5] Evid Based Complement Alternat Med. 2007 Dec;4(4):493-502.

[6] Rheumatol Int. 2012 Feb 15. [Epub ahead of print] PubMed PMID: 22350253.

[7] J Pain Res. 2011;4:189-201.

[8] J Altern Complement Med. 2007 Dec;13(10):1107-13.

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I love taking long walks in the park near my house. Walking is peaceful to me, and I love the chance to be outside and get my legs moving. And while I also enjoy running and would love to run more, it is definitely more of a challenge for me; it takes a lot of work and training to make running enjoyable.

We all know that exercise is good for us; exercise benefits digestive health , osteoporosis, depression, fatigue, and more. While any exercise is definitely better than none, there are advantages to certain forms of physical activity. Research shows that there is a difference between walking vs. running. Running allows you to lose more weight, protects against mortality, and helps you to stay energy efficient as you age, too.

Walking vs. running: which is better?

Previously, researchers thought that all forms of exercise were equal as long as the total energy output at the end of the workout was the same.[1] This means that walking, which is less intense, could offer the same benefits as high-intensity running if you walked for long enough. And while this notion might hold some truth, it isn’t the whole story; certain forms of exercise do offer advantages over others.

A study from 2013 followed men and women who either ran or walked regularly over six years. They found that runners had greater reductions in body mass index (BMI) than walkers over the trial period. The results showed that runners were protected against age-related weight gain while walkers were not.[2]

Another study in women diagnosed with breast cancer found that those who ran post-diagnosis were more likely to survive than post-diagnosis walkers. Women who were the most active runners were 95% more likely to survive than the least active runners. The study also found that the runners maintained better weight control.[3]

The importance of staying active as you age

As we age, our walking tends to deteriorate. And this is not a good thing; impaired walking performance is a predictor of morbidity in older adults. One of the reasons for impaired walking performance is the increase in metabolic cost for walking that occurs as we age.[4] Older people spend more energy on walking than young adults do, but luckily there is a way to prevent this kind of age-related change.

Running keeps us energy efficient

A recent study looked at the energy efficiency of walkers vs. runners, all older than 65 years old. They studied the amount of energy it took for both regular walkers and regular runners to walk at different speeds. They found that older runners used 7% to 10% less metabolic energy to walk compared to older walkers. The runners only had to increase their power output by 86% when walking at the highest speed, while walkers had to increase their output by 95%. These results showed that runners spend less of an energetic cost to walk than regular walkers do.[4]

Although the authors don’t exactly know why this happens, there are many factors that come into play, such as better muscle efficiency and stronger muscles in runners.[4] Another study suggests that runners have more effective walking mechanics in the ankle joint than walkers, which they might be able to use for more efficient walking.[5]

If your health allows it, running regularly might have some profound impacts on your health. But keep in mind that this research does not discourage walking – walking can be extremely powerful as well in keeping your health in top shape. In fact, one study found that walking might be better than running for lowering cholesterol. Just make sure that you are moving as much as you can, as often as you can.

If you are not a regular runner, the key is to start small. Try adding short bouts of running to your regular walk. Warm up by walking, and then start running for only a few minutes at a time, taking long walk breaks in between your bouts of running. Slowly but surely, you will be able to shorten your walking time and increase your running time, so that you only take short (if any) walking breaks. Another strategy is to start by running only about 5-10 seconds out of each minute of your walk, and slowly build that up over time.

Setting yourself a long-term goal, such as training for a local 5K race, might help you to get motivated. For other ideas on how to get motivated to exercise, read more here .

Share your experience

Are you a walker or a runner? In your opinion, what are the advantages of walking vs. running? Share your thoughts in the comments section below.

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[1] PLoS One. 2012;7(7):e36360.

[2] Med Sci Sports Exerc. 2013 Apr;45(4):706-13.

[3] Int J Cancer. 2014 Sep 1;135(5):1195-202.

[4] PLoS One. 2014 Nov 20;9(11):e113471.

[5] Gait Posture. 2007 Apr;25(4):590-6.

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It’s time for conventional medical providers to get over their denial about the role of mercury and other toxic heavy metals in causing cardiovascular disease (CVD), says a group of researchers from Mount Sinai Medical Center, New York University School of Medicine, and Columbia University.[1] Furthermore, they conclude, mainstream medicine should consider treating atherosclerosis and CVD by using EDTA chelation therapy to remove toxic metals from the body.

In a new article published in the American Heart Journal, the researchers identify and review the top four heavy metals involved in clogging the arteries, leading to heart attacks, strokes, and other CVD events: lead, mercury, cadmium, and arsenic.[1]

Lead

Increased death from CVD is strongly associated with bone lead levels. People with the highest bone lead levels are nearly 10 times more likely to die of ischemic heart disease than those with the lowest. Lead levels are directly associated with higher blood pressure, cholesterol abnormalities, and atherosclerosis (plaques clogging the arteries of the heart).

Lead from food, water, air, gasoline additives, food-can soldering, lead-based paints, ceramic glazes, drinking-water pipe systems, and contaminated supplements gets inhaled or ingested and then absorbed into the bloodstream. While some gets excreted from the body via urine, sweat, hair, and nails, absorbed lead is also stored in the body for decades, continually released from bone and other tissues back into the blood. Many older houses have high lead levels in dust, and lead particles suspended in the atmosphere represent sources of continual exposure.

Blood lead levels represent only recent short-term exposures and account for approximately 1% to 5% of total body lead burden; the rest is stored in bone and other tissues. A technique called noninvasive x-ray fluorescence of bone is the most accurate way to assess body lead burden, but this test is rarely performed.

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Mercury

A high level of mercury exposure is directly associated with heart attack risk and death from CVD; men in the highest third of hair mercury content when compared to the lowest third have a 69% higher risk of heart attack and a 109% higher risk of death from CVD death.

Mercury from contaminated fish, dental amalgams, cosmetics, latex paint, thimerosal-containing vaccines, and environmental sources gets inhaled, ingested, or absorbed through the skin into the bloodstream. While some is excreted from the body via urine and bile, some absorbed mercury is distributed to all organs and tissues including the brain. Mercury exposure can be measured in the hair or urine.

Cadmium

Cadmium, considered one of the most toxic environmental pollutants, is also directly associated with death from CVD. Blood cadmium level is indicative of recent exposure while urine cadmium reflects mainly total body burden. Every two-fold increase urine cadmium levels is directly associated with a 21% increase in risk of death from cardiovascular disease in men. Risk of high blood pressure, stroke, coronary artery disease, and peripheral arterial disease is directly associated with cadmium levels.

Cadmium exposure occurs through inhalation or ingestion of contaminated food, drinking water, inhalation of polluted air, occupational exposure, and tobacco smoke. Smokers have cadmium levels that are at least twice as high as those of nonsmokers. Once absorbed, cadmium gets processed through the liver and then stored for decades in bones, kidneys, and other organs.

Arsenic

Long-term exposure to even low levels of arsenic is directly associated with risk of CVD and CVD mortality, including deaths from coronary artery disease and strokes.

Arsenic exposure comes mostly from food, contaminated fish, tobacco smoke, arsenic-treated wood, and drinking water. Arsenic gets inhaled or ingested and then absorbed into the bloodstream. Measurement of blood arsenic can only be used to assess a very recent exposure; urine is considered to be the most reliable body sample to detect arsenic exposure.

Through a detoxification process in the liver called methylation, some arsenic gets transformed into water-soluble compounds that get excreted in the urine. However, many people have impaired methylation and for those in whom arsenic methylation is impaired, the risk of CVD is significantly higher.

Research on chelation therapy for heart disease

The researchers also reviewed the recent Trial to Assess Chelation Therapy (TACT), a clinical trial of heavy metal EDTA chelation therapy for reducing cardiovascular events in people with previous cardiovascular disease.[2] Chelation therapy has been used to treat CVD since the 1950s. TACT tested the results of 40 EDTA chelation therapy sessions versus placebo in thousands of patients who had suffered a prior heart attack. Intravenous EDTA chelation therapy significantly reduced CVD by 18% in all subjects and by 41% in those with diabetes.

According to the researchers who reviewed the trial, TACT provides strong support for the conclusion that toxic heavy metals are a treatable cause of heart disease.[1] Chelation therapy is especially warranted for patients who have both diabetes and coronary artery disease, they concluded. Furthermore, there should be more research to fully assess the public’s exposure to toxic heavy metals and increased public health measures to minimize exposures.

Could EDTA chelation therapy be helpful for you?

If you want to know if testing and treatment, such as EDTA chelation therapy, for heavy metal toxicity might be appropriate for you, you’ll want to start by finding a physician well-trained and experienced in intravenous chelation therapy. You can search our Directory Listings for a doctor who uses chelation by clicking “Chelation Therapy” as a Practice Specialty or use the “Physician+link” feature on ACAM’s website.

Share your experience

Have you tried EDTA chelation therapy? How did it work for you?

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[1] Am Heart J. 2014 Dec;168(6):812-822.

[2] Circ Cardiovasc Qual Outcomes. 2014 Jan;7(1):15-24.

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