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LIFELONG HEALTH
Sitting Down
Too Long Is Hazardous to Health
Dr.
David Lipschitz
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Dr.
David Lipschitz |
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11-11-24
When visiting my mother in
South Africa, my biggest pet peeve is how much she
expects me to sit. Here are the almost-daily comments
from my mom: "Come and sit and have breakfast with me;"
or "Come and sit. Your sister is coming for tea;" or "I
haven't seen you for a year and all you want to do is
rush around! Come and sit and spend time with your
mother."
Now I find that sitting
may be hazardous to our health. A new study published in
the European Heart Journal found that the risk of colon
and breast cancer was significantly higher in those who
spent the better part of the day sitting. And the risk
is higher irrespective of whether you are sedentary or
active, fat or thin or have multiple medical diseases.
The researchers maintain
that sitting longer is another measure of a sedentary
lifestyle. They also showed that taking an activity
break frequently during the day reduced body weight,
evidence of inflammation and other measures that
indicate increased cancer risk. Because of this finding,
the American Institute for Cancer Research recommends
that those who spend most of the day sitting take a 1-
to 2-minute activity break every hour.
But higher risks of
death from sitting are not limited to cancer. A 2010
study in the American Journal of Epidemiology showed
that the longer the time spent sitting during the day,
the greater the risk of death most frequently from heart
disease.
We all know of the link
between exercise and improved outcomes for heart
disease. But there is compelling evidence linking
exercise to a decreased risk of breast, colon and, to a
lesser extent, prostate and ovarian cancers. For
example, in population studies, those who exercised most
frequently had a 30 percent reduction in risk of colon
cancer and a 28 percent reduction in risk for breast
cancer. Increased aerobic activity and resistance
training (exercising with weights) both decrease cancer
risk.
There are many positive
effects of exercise on the body's metabolism that may
help protect against cancer. Exercise significantly
boosts the immune function that increases the ability to
recognize and kill abnormal precancerous cells before
they can become a cancer. In addition, exercise helps
promote a normal weight, better metabolism, a lower risk
of diabetes and optimal hormonal levels.
In the case of the
colon, these changes may improve colonic function that,
in turn, reduces the time cells lining the colon are
exposed to carcinogens in the stool that can cause cell
damage and cancer. Similarly, improved immune function
and better hormonal balance may protect against breast
and prostate cancer.
Clearly, an active
lifestyle helps prevent many diseases that afflict us.
The more exercise the better; but now everyone,
including those who are active and fit and whose
occupation requires days of sitting, must consider the
importance of a 1- to 2-minute exercise break every
hour. Perhaps climb a few flights of stairs or if you
are anything like me and in your late 60s, that
frustrating but much needed hourly bathroom break may
indeed have some merit!
No matter how healthy
you are, how perfect your weight or how much you
exercise, there are other factors that can lead to a
higher risk of cancer. Most importantly is the evidence
linking a higher fat intake to an increased cancer risk.
Paradoxically, a too low-fat diet that leads to weight
gain, altered metabolism and diabetes can also
contribute to an increased cancer risk. The best diet is
the prudent, don't-diet diet that contains the right
fats (olive and canola oils, omega 3 fatty acids), lean
meat or fatty fish, as much fruits and vegetables as
possible and carbohydrates in moderation.
In addition to eating
right and exercising, beware of stress, depression, low
self-esteem and lack of passion for life. These traits
have profound negative effects on immune function and
can lead to weight gain and diabetes as well as
contribute to a sedentary lifestyle that than can
substantially contribute to cancer risk.
Staying healthy and preventing disease is a true
balancing act, requiring that every aspect of your life
is as ideal as possible, a worthy goal even if difficult
to achieve. Dr. David Lipschitz is the author of the
book "Breaking the Rules of Aging." To find out more
about Dr. David Lipschitz and read features by other
Creators Syndicate writers and cartoonists, visit the
Creators Syndicate Web page at www.creators.com. More
information is available at:
www.drdavidhealth.com
COPYRGIHT 2011 CREATORS.COM
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