Run for Your Life
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Dr. Robert Lustig recently published a study: Robert H. Lustig et al., “Isocaloric Fructose Restriction and Metabolic Improvement in Children with Obesity and Metabolic Syndrome,” Obesity 24 (2016): 453–60.
Sodium is prevalent in our diets: James J. DiNicolantonio and Sean C. Lucan, “The Wrong White Crystals: Not Salt but Sugar as Aetiological in Hypertension and Cardiometabolic Disease,” Open Heart 1 (2014). “One fact about which there is little debate is that the predominant sources of sodium in the diet are industrially processed foods. Processed foods also happen to be generally high in added sugars, the consumption of which might be more strongly and directly associated with hypertension and cardiometabolic risk. Evidence from epidemiological studies and experimental trials in animals and humans suggests that added sugars, particularly fructose, may increase blood pressure and blood pressure variability, increase heart rate and myocardial oxygen demand, and contribute to inflammation, insulin resistance and broader metabolic dysfunction.”
It is this fat: James J. DiNicolantonio, Ashwin M. Subramonian, and James H. O’Keefe, “Added Fructose as a Principal Driver of Non-Alcoholic Fatty Liver Disease: A Public Health Crisis,” Open Heart 4, no. 2 (2017).
CHAPTER 10 What’s for Dinner
“Almost every single nutrient”: Quoted in Peter Whoriskey, “The U.S. Government Is Poised to Withdraw Longstanding Warnings About Cholesterol,” Washington Post, February 10, 2015.
dual mandates to advise the public: See Marion Nestle, “Food Lobbies, the Food Pyramid, and U.S. Nutrition Policy,” International Journal of Health Services 23, no. 3 (1993): 483–96.
When we turned from hunting: See Yuval N. Harari, Sapiens: A Brief History of Humankind (New York: Harper, 2015).
A study led by Christopher Ramsden: Christopher E. Ramsden et al., “Reevaluation of the Traditional Diet-Heart Hypothesis: Analysis of Recovered Data from Minnesota Coronary Experiment (1968–73),” BMJ 353 (2016). “[A]lthough the story of the traditional diet-heart hypothesis did not unfold as predicted, the foods that we eat likely play critical roles in the pathogenesis of many diseases. Given the complexity of biological systems and limitations of our research methods, however, current understanding of the biochemical and clinical effects of foods is rudimentary. The history of the traditional diet-heart hypothesis suggests that nutrition research could be improved by not overemphasizing intermediate biomarkers; cautious interpretation of non-randomized studies; and ensuring timely and complete publication of all randomized controlled trials. Given the limitations of current evidence, the best approach might be one of humility, highlighting limitations of current knowledge and setting a high bar for advising intakes beyond what can be provided by natural diets.”
an adult obesity rate of close to 40 percent: “State of Obesity Health Report,” Trust for America’s Health and Robert Wood Johnson Foundation, 2016.
CHAPTER 11 Recovery Is the Training
too much endurance racing: A. La Gerche, D. J. Rakhit, and G. Claessen, “Exercise and the Right Ventricle: A Potential Achilles’ Heel,” Cardiovascular Research 113, no. 12 (2017): 1499–1508.
total sodium per day: James J. DiNicolantonio et al., “Is Salt a Culprit or an Innocent Bystander in Hypertension? A Hypothesis Challenging the Ancient Paradigm,” American Journal of Medicine 130 (2017): 893–99.
CHAPTER 12 Running a Marathon
A note on racing in the heat: If it is going to be hot, you might refer to the piece on “Running in the Heat” at the Natural Running Center (naturalrunningcenter.com) website and published in the Journal of the American Medical Athletic Association, which I wrote after the steamy 2012 Boston Marathon. Also, the home page of the American Medical Athletic Association (AMAA, amaasportsmed.org/) has a link in the lower right on current hydration guidelines.
CHAPTER 13 The Runner’s High
brain-derived neurotrophic factor: Sama F. Sleiman et al., “Exercise Promotes the Expression of Brain Derived Neurotrophic Factor (BDNF) Through the Action of the Ketone Body β-Hydroxybutyrate,” eLife 5 (2016).
“learned nonuse”: Norman Doidge, “Brain, Heal Thyself,” Wall Street Journal, February 6, 2015.
The microbiology isn’t well understood: See, for instance, Martin Blaser M.D.’s Missing Microbes: How the Overuse of Antibiotics Is Fueling Our Modern Plagues (New York: Henry Holt, 2014) and neurologist David Perlmutter M.D.’s Brain Maker: The Power of Gut Microbes to Heal and Protect Your Brain—for Life (New York: Little, Brown, 2015).
Everyone wants to avoid stress: See the article links in University of Florida, “Why Stress Might Make It Harder to Lose Fat,” Epoch Times, January 13, 2016. “Mouse models experiencing metabolic stress produced significantly more betatrophin, and their normal fat-burning processes slowed down markedly. Such observations are significant because they shed new light on the biological mechanisms linking stress, betatrophin, and fat metabolism…The results provide experimental evidence that stress makes it harder to break down body fat.”
Studies with negative or questionable results: Erick H. Turner et al., “Selective Publication of Antidepressant Trials and Its Influence on Apparent Efficacy,” New England Journal of Medicine 358 (2008): 252–60.
beneficial neurotransmitter delivery system: Michael Babyak et al., “Exercise Treatment for Major Depression: Maintenance of Therapeutic Benefit at 10 Months,” Psychosomatic Medicine 62, no. 5 (2000): 633–38. Also Krista A. Barbour and James A. Blumenthal, “Exercise Training and Depression in Older Adults.” Neurobiology of Aging 26, no. 1 (2005): 119–23; and Krista A. Barbour, Teresa M. Edenfield, and James A. Blumenthal, “Exercise as a Treatment for Depression and Other Psychiatric Disorders: A Review,” Journal of Cardiopulmonary Rehabilitation and Prevention 27, no. 6 (2007): 359–67.
A crowdsourced hub: See “23 Surprisingly Effective Treatments for Depression (One Year Later),” CureTogether.com, May 3, 2011, https://curetogether.com/blog/2011/05/03/23-surprisingly-effective-treatments-for-depression-one-year-later/.
CHAPTER 14 Outsmart Injuries with Prevention
More than half of all runners: See Dick Travisano, “What You Don’t Know About Common Sport Injuries Can Really Hurt You,” The Sports Injury Doctor, http://www.sportsinjurybulletin.com/archive/0123a-sport-injuries.htm [inactive].
8.3 million days of missed duty: See N. S. Nye et al., “Description and Rate of Musculoskeletal Injuries in Air Force Basic Military Trainees, 2012–2014,” Journal of Athletic Training 51, no. 11 (2016): 858–65. Also “Cost of Injuries to the Military,” from Army Medical Surveillance Activity, 2005.
Problem knees account: R. N. Van Gent et al., “Incidence and Determinants of Lower Extremity Running Injuries in Long Distance Runners: A Systematic Review,” British Journal of Sports Medicine 41, no. 8 (2007): 469–80.
weaken the foot: To begin the process of treating fallen arches, I have found a brand called Barefoot Science to be helpful. It has pods centered under the arch to help progressively strengthen the intrinsic foot muscles. Textured insoles are also a promising tool that aids in proprioception.
CHAPTER 15 Women Are Pulling Away from the Pack
can readily adapt to burn fat: See Meaghan Brown, “The Longer the Race, the Stronger We Get,” Outside, May 2017.
an emerging, broader term: Margo Mountjoy et al., “The IOC Consensus Statement: Beyond the Female Athlete Triad—Relative Energy Deficiency in Sport (RED-S),” British Journal of Sports Medicine 48 (2014): 491–97.
Overloading causes more breakdown: See, for instance, W. M. Kohrt et al., “American College of Sports Medicine Position Stand: Physical Activity and Bone Health,” Medicine and Science in Sports and Exercise 36, no. 11 (2004): 1985–96.
Yet a study of women college athletes: Diego Villacis et al., “Prevalence of Abnormal Vitamin D Levels Among Division I NCAA Athletes,” Sports Health 6, no. 4 (2014): 340–47.
a
third of U.S. babies: See the CDC’s National Center for Health Statistics, “Births—Method of Delivery,” 2015, www.cdc.gov/nchs/fastats/.
evaluate your HRT options carefully: “Menopausal Hormone Therapy Information,” National Institutes of Health, www.nih.gov/health-information/menopausal-hormone-therapy-information.
risks of running during menopause: Dr. Elisabeth Beyer Nolen, runner and physician, “Menopause and Exercise,” unpublished AMAA Boston Marathon Sports Medicine Symposium talk.
CHAPTER 16 Young at Heart
quarter of children engage in physical activity: U.S. Centers for Disease Control and Prevention statistics.
are ineligible to serve: Thomas Spoehr and Bridget Handy, “The Looming National Security Crisis: Young Americans Unable to Serve in the Military,” Heritage Foundation Backgrounder, no. 3282, February 13, 2018.
The JFK 50 Mile was born: For historical information and links on the JFK 50 Mile, see “Take the JFK/Freedom’s Run challenge…” on the Natural Running Center website, naturalrunningcenter.com.
cascades of growth factors: C. W. Cotman, N. C. Berchtold, and L. A. Christie, “Exercise Builds Brain Health: Key Roles of Growth Factor Cascades and Inflammation,” Trends in Neuroscience 30 (2007): 464–72.
zero days missed: See Mick Grant, The Youth and Teen Running Encyclopedia: A Complete Guide for Middle and Long Distance Runners Ages 6 to 18. Grant is an exercise physiologist for the U.S. Air Force and a lifelong coach for youth.
CHAPTER 17 Healthy at Any Age
Once, when I was a young physician: Gretchen Reynolds, “See How Exercise Keeps Us Young,” New York Times, January 7, 2015.
physical activity has a protective effect: A. Z. Burzynska et al., “Physical Activity Is Linked to Greater Moment-to-Moment Variability in Spontaneous Brain Activity in Older Adults,” PLoS ONE 10, no. 8 (2015).
A Stanford study found: F. S. Facchini et al., “Insulin Resistance as a Predictor of Age-Related Diseases,” Journal of Clinical Endocrinology and Metabolism 86, no. 8 (2001): 3574–78. “The fact that an age-related clinical event developed in approximately 1 out of 3 healthy individuals in the upper tertile of insulin resistance at baseline, followed for an average of 6 years, whereas no clinical events were observed in the most insulin-sensitive tertile, should serve as a strong stimulus to further efforts to define the role of insulin resistance in the genesis of age-related diseases.”
Dr. Dale Bredesen and colleagues: Dale E. Bredesen et al., “Reversal of Cognitive Decline in Alzheimer’s Disease,” Aging 8, no. 6 (June 2016). I also recommend dementia specialist Bredesen’s recent book The End of Alzheimer’s, which describes thirty years of research and clinical work on the factors that lead to this condition.
Dallas Bedrest and Training Study: D. K. McGuire et al., “A 30-year Follow-up of the Dallas Bedrest and Training Study: II. Effect of Age on Cardiovascular Adaptation to Exercise Training,” Circulation 104, no. 12 (2001): 1358–66.
MRIs below: Vonda Wright, “Chronic Exercise Preserves Lean Muscle Mass in Masters Athletes.” The Physician and Sports Medicine 39(3)2011:172–3.
two weeks of limitations on walking: Rikke Krogh-Madsen et al., “A 2-Week Reduction of Ambulatory Activity Attenuates Peripheral Insulin Sensitivity,” Journal of Applied Physiology 108 (2010): 1034–40.
running and other impact sports: D. J. Hunter and F. Eckstein, “Exercise and Osteoarthritis,” Journal of Anatomy 214 (2009): 197–207.
multiple marathons annually: Paul T. Williams, “Effects of Running and Walking on Osteoarthritis and Hip Replacement Risk,” Medicine and Science in Sports and Exercise 45, no. 7 (2013): 1292–97.
“The list of diseases that exercise”: Chi-Pang Wen et al., “Minimal Amount of Exercise to Prolong Life: To Walk, to Run, or Just Mix It Up?,” Journal of the American College of Cardiology 64, no. 5 (2014).
addition of three years to life expectancy: D. Lee et al., “Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk,” Journal of the American College of Cardiology 64 (2014): 472–81. See also C. P. Wen et al., “Minimum Amount of Physical Activity for Reduced Mortality and Extended Life Expectancy: A Prospective Cohort Study,” Lancet 378 (2011): 1244–53.
Healthy, long telomeres: Elizabeth Fernandez, “Lifestyle Changes May Lengthen Telomeres, a Measure of Cell Aging,” UCSF News Center, San Francisco, September 16, 2013. See also teloyears.com. (If you take the test and your “teloyears” are higher than your actual age, don’t worry: following the simple health tips in this book will help change that.)
CHAPTER 18 The Nature Cure
In many modern societies: Helen Santiago Fink, “Human-Nature for Climate Action: Nature-Based Solutions for Urban Sustainability,” Sustainability 8, no. 3 (2016): 254.
A study by Frances Kuo: Frances E. Kuo and Andrea Faber Taylor, “A Potential Natural Treatment for Attention-Deficit/Hyperactivity Disorder: Evidence from a National Study,” American Journal of Public Health 94, no. 9 (2004).
Experiments performed by Marc Berman: Marc G. Berman, John Jonides, and Stephen Kaplan, “The Cognitive Benefits of Interacting with Nature,” Psychological Science 19, no. 12 (2008): 1207–12.
Ruth Ann Atchley and colleagues: R. A. Atchley, D. L. Strayer, and P. Atchley, “Creativity in the Wild: Improving Creative Reasoning Through Immersion in Natural Settings,” PLoS ONE 7, no. 12 (2012).
ninety-minute walk through a natural environment: Gregory N. Bratman et al., “Nature Experience Reduces Rumination and Subgenual Prefrontal Cortex Activation,” Proceedings of the National Academy of Sciences USA 112, no. 28 (2015): 8567–72.
dedicated to improving public health: Visit the Nature Prescriptions site (natureprescriptions.org), and its Discover the Forest site (discovertheforest.org), which includes a park finder by zip code. For kids, especially, the National Environmental Education Foundation (neefusa.org) and the Children & Nature Network (childrenandnature.org), started by Richard Louv, offer more information about getting outside.
reconnected to the natural world: A rich medical literature exists on the beneficial effects of nature, outdoor activity, play, and access to parks on children’s health, communication skills, creativity, cooperation, civility, harmony, and cognitive performance. For instance, see K. Van Der Horst et al., “A Brief Review on Correlates of Physical Activity and Sedentariness in Youth,” Medicine and Science in Sports and Exercise 39, no. 8 (2007): 1241–50.
a coalition of health providers: Visit the National ParkRx Initiative site (parkrx.org), and Park Rx America (parkrxamerica.org).
Jennifer Wolch and colleagues: Jennifer Wolch et al., “Childhood Obesity and Proximity to Urban Parks and Recreational Resources: A Longitudinal Cohort Study,” Health & Place 17, no. 1 (2011): 207–14.
CHAPTER 19 Running in Place
a culture of physical activity: Chi-Pang Wen et al., “Minimal Amount of Exercise to Prolong Life: To Walk, to Run, or Just Mix It Up?,” Journal of the American College of Cardiology 64, no. 5 (2014). “[I]nactivity can lead to a 25% increase in heart disease and a 45% increase in cardiovascular disease mortality, not to mention a 10% increase in the incidence of cancer, diabetes, and untold depression.”
“Determinants of Health”: See the World Health Organization’s Health Impact Assessment, www.who.int/hia/evidence/doh/en/.
The corollary is also true: J. T. Cacioppo and S. Cacioppo, “Social Relationships and Health: The Toxic Effects of Perceived Social Isolation,” Social and Personality Psychology Compass 8, no. 2 (2014): 58–72.
one-third the amount spent on food: See “How Much Does the U.S. Spend on Health and How Has It Changed?,” Henry J. Kaiser Family Foundation, May 1, 2012, www.kff.org/report-section/health-care-costs-a-primer-2012-report/. See also Culinary Institute of America and Harvard T. H. Chan School of Public Health, www.menusofchange.org/principles-resources/issue-briefs/h
ealthy-food-vs-healthcare-spending-and-trends-in-medical-culinary-educati.
more than double what they spent on food: Ricardo Alonso-Zaldivar, “$10,345 per Person: U.S. Health Care Spending Reaches New Peak,” Associated Press, July 13, 2016.
ILLUSTRATION CREDITS
1 © Dr. William Rossi FPO
2 © Dr. Tom Michaud
3 © John Craig
4 © Joel Wolpert
5 © Joel Wolpert
6 © Joel Wolpert
7 © Joel Wolpert
8 © Joel Wolpert
9 © Joel Wolpert
10 © Dr. Tom Michaud
11 © Joel Wolpert
12 Courtesy of the author;
13 © Joel Wolpert
14 © Scientific American
15 © Joel Wolpert
16 © Joel Wolpert
17 © Dr. Tom Michaud
18 © Joel Wolpert
19 © Joel Wolpert
20 © Joel Wolpert
21 © Dr. Tom Michaud
22 © Dr. Tom Michaud
23 © Dr. Ray McClanahan
24 © Joel Wolpert
25 Courtesy of the author
26 © Blaise Dubois Running Clinic Canada
27 © Joel Wolpert
28 © Dr. Ray McClanahan
29 © Diana Gorham
30 © T. Flemons;
31 © Joel Wolpert;
31 © Dr. Tom Michaud
32 © Fascial Fitness
33 © Joel Wolpert
34 © Joel Wolpert
35 © Joel Wolpert
36 © Joel Wolpert
37 © Joel Wolpert
38 © Joel Wolpert
39 © Diana Gorham
40 © Pete Larson
41 © Joel Wolpert
42 © U.S. Air Force
43 © Dr. Dan Lieberman
44 © Joel Wolpert
45 © Joel Wolpert;
46 © Dr. Tom Michaud
47 © Joel Wolpert;