FROM THE EDITOR'S KEYBOARD

Do you feel like youre just getting old? Regardless of how old we are, there are times in life when we realize that in some ways our bodies have changed for the worst. Perhaps youre a world class gymnast who just turned 20, you now sense that your competitive edge is gone. Maybe youre an 85 year old man who just cant get up the stairs like you used to. Or perhaps...

The list could go on and on. True, there is no denying that we lose certain physical capabilities as we get older. However, much that we have thought was due to getting old is actually due to our less than optimal lifestyle choices. The radio scripts in this issue include some unrecognized aspects of fitness that can maintain and enhance physical performance. The concluding script deals with the privelege of developing new health habits at any age. The educational material in this newsletter is again rounded out with selections from Phylis Austins Science/Health Abstracts.

For those that really need a jump start on their lifestyle regardless of their age, we are including a new regular section that highlights special services offered by our newsletters sponsor, The Lifestyle Center of America. In this issue, youll read about a special program package--a full 19 day residential lifestyle program for the price of a 6 days program. See more details in Section IV below.

SECTION II

TRANSCRIPTS FROM THE WELLNESSWISE RADIO PROGRAM

(All scripts copyright 1995 and 1996 by David J. DeRose, MD, MPH)

"NO PAIN, NO GAIN."

Does physical exercise have to hurt in order to help you? I'm Dr. David DeRose, well have an answer in a moment on WellnessWise.

"No pain, no gain." That oft quoted clichi has been heard in fitness circles for years. Although we now know that exercise doesn't have to hurt you to help you--current research does suggest that the old adage may have quite a bit of truth to it.

There is now evidence that the main factor promoting muscle growth is actually low-grade muscle damage. Muscle soreness following exercise indicates that some degree of muscle damage has occurred. This damage then stimulates a healing process called "the acute phase response." It is this process that appears to stimulate muscle growth. In other words, post-exercise muscular pain is evidence of a process favoring muscle growth.

This new evidence raises the concern that treating muscular pain following exercise may be counter productive. Pain relievers like aspirin, ibuprofen, and over a dozen prescription anti inflammatory drugs actually interfere with this desirable "acute phase response." Such drugs may therefore prevent optimal muscle growth in response to exercise.

So, when it comes to building optimal muscle mass, the old adage may be right: "no pain no gain"--and think twice about popping a pill for that post-exercise soreness.

For WellnessWise, I'm Dr. David DeRose.

Reference: William J. Evans, "Exercise, Nutrition and Aging", The Journal of Nutrition, 122: 796-801, 1992.

ANTI-AGING EFFECTS OF EXERCISE

As we get older do we have to lose our physical strength? Im Dr. David DeRose, some encouraging answers in a moment on WellnessWise.

Most take it for granted that we lose strength and function as we get older. However new research is calling this concept into question.

Dr. William J. Evans and colleagues studied 60 and 70 year olds in their Tufts University lab. They discovered that a 12 week exercise program could double or triple muscular strength. In these same short three months, muscle mass as determined by computerized X-ray studies also increased.

This is extremely significant: muscle strength is not only important for good looks and sports excellence--muscle strength is important for health. Muscle weakness and loss of muscle tissue are one of the prime reasons for the metabolic slow-down that typically accompanies aging. This slowing of body processes contributes to weight gain. Age related muscle mass loss is also a factor in the crippling epidemic of osteoporosis--or thinning of the bones. Furthermore, inactive muscles are less sensitive to insulin--a problem that can complicate diabetic tendencies.

Older individuals are not doomed to disability and muscle weakness. Through a sensible exercise program many of the changes that we used to think were due to "getting old" can be prevented. Especially if you are currently inactive, consult with a health professional to help determine just which exercise program is best for you.

For WellnessWise, I'm Dr. David DeRose.

Reference: William J. Evans, "Exercise, Nutrition and Aging", The Journal of Nutrition, 122: 796-801, 1992.

CHOOSE YOUR OWN PLEASURES

In order to be healthy--Do we really have to give up all the things that make life enjoyable? I'm Dr. David DeRose and Ill have an answer for you in a moment on WellnessWise.

It seems that most Americans have grown up with the idea that "healthy" means somewhat less than enjoyable. And no wonder. I can remember as a child being told that certain things were "good for me"--invariably it was a green leafy vegetable or some other food I found unenjoyable. Similarly, if I was caught snacking on a delicious treat before meals--I was told that was "not good for me."

So I can relate when my patients think I'm telling them to stop enjoying life when I encourage healthful lifestyle changes.

But is that impression that most of us grew up with really true? Do we have to trade enjoyment for longevity? "No" says the research. Medical and sociologic studies indicate that our likes and dislikes are largely the result of education and habit rather than something intrinsically enjoyable or distasteful. Simply put, we are creatures of habit. We enjoy the ways of living that we have learned to enjoy.

But being a creature of habit has a good side as well. Although at first it is difficult to change habits, we do have the ability to develop new habits that we enjoy just as much. Yes, you can enjoy a completely different life-style if you merely make the decision to stick with a new and better way of living.

For WellnessWise, I'm Dr. David DeRose.

SECTION III

SCIENCE/HEALTH ABSTRACTS

Iron and vitamin supplements are often routinely given to a pregnant woman. Unfortunately, this practice is based on studies of women who were either not pregnant or on pregnant women who were taking iron supplements, so it is difficult to accurately evaluate the need for iron supplements during pregnancy.

A recent study from the United Kingdom revealed that as the pregnancy progressed and iron requirements increased, iron absorption from foods also increased. Some feel that this increased absorption will provide adequate iron without supplementation.

Iron supplementation is not entirely without risk. Iron may cause abnormally large red blood cells, cause diarrhea or constipation, and suppress zinc absorption. Zinc is an important nutrient during pregnancy.

Pregnant women should be counseled regarding the use of iron rich foods, the intake of foods high in Vitamin C which encourage iron absorption, and counseled against the use of such items as tea and coffee which interfere with iron absorption. (Obstetrical and Gynecological Survey 50(2)85-97, February 1995; British Medical Journal 309:79-82, 1994)

SECTION IV

FROM THE LIFESTYLE CENTER OF AMERICA

Are you interested in controlling your cholesterol, blood sugar, or blood pressure without drugs? Are you overweight, overstressed, or underexercised? Are you looking for some way to restore lost vitality without having to buy a pharmacy full of drugs and supplements?

If any of these questions seem to describe your situation, you may want to think seriously about a special offer from the Lifestyle Center of America. As part of the Grand Opening of our new state of the art facility, we are offering a full 19 day residential lifestyle change program for the price of our standard 6 day program. This special offer is only good for those who can make some quick arrangements and join us for the start of our next session during the week of Sunday August 18th. For full details, call today 1-800-596-5480.

We plan to use this section to keep you abreast of special offers, upcoming programs, and other areas of interest that relate to The Lifestyle Center of America.

The Lifestyle Center of America (LCOA) is happy to sponsor the WellnessWise Electronic Journal. This e-newsletter provides a way for our Center to share its commitment to helping people deal with chronic disease without using drugs or surgery. Whether you have heart disease, high blood pressure, weight problems, diabetes, arthritis or a number of other chronic conditions, our structured residential lifestyle programs can provide a turning point in your life. More details are found on our website at . A full program packet can be ordered on line or you can call our toll free program information hotline at 1-800-596-5480.

SECTION V

PARTING WORDS

SUBSCRIPTION INFORMATION

We continue to distribute The WellnessWise Electronic Journal free of charge via Internet E-mail to all subscribers. Please address subscription requests and any other correspondence to the address below. *Please note this is a new address.*

BACK ISSUES

Back issues of WEJ are available at several sites in cyberspace. Some of the more popular sites are as follows:

      (1)  http://fermi.jhuapl.edu/wej/
      (2)  http://www.glasscity.net/~tolsda/wej/
      (3)  http://www.tagnet.org/InfoCenter
      (4)  http://www.social.com/health/news.html
      Lifestyle Center of America Information:
        http://www.lifestylecenter.com/  or  1-800-596-5480