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Ellie Kemper’s Keys to Race Prep: SoulCycle and Ben & Jerry’s

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Photo: Nautica Malibu Triathlon presented by Equinox

In one of the (many, many) hilarious episodes of the Netflix series Unbreakable Kimmy Schmidt, the lead character Kimmy, played by Ellie Kemper, tries to escape her problems with  “SpiritCycle.” Complete with huge candles for mood lighting, a cult-like attitude, and a ridiculous instructor (“Be like a drunk girl getting out of a cab and leave EVERYTHING behind!”, “Turn your resistance all the way to Gandhi”), it’s a pitch-perfect parody of everyone’s favorite fitness cult, SoulCycle.

Now Kemper, 35, is training to compete in the Nautica Malibu Triathlon presented by Equinox, and though she’ll be running, not biking, as part of her relay team, she assured us that all her practice at SpiritCycle definitely helped her prepare.

“Yes! And even though I won’t be biking in the triathlon, Nick Kroll (who played SpiritCycle instructor Tristafe in that episode) has been training me for life in general,” she told Health.

RELATED: Train for a Triathlon (Yes, You!)

Kemper says she also headed to the real-deal SoulCycle to prepare for the triathlon, which starts bright and early this weekend in Malibu, Calif. She’s raced twice previously, in 2011 and 2012, as part of a relay team. This year, she’s again tackling the running portion of the triathlon, a four-mile run, along with Paul Lieberstein (aka Toby from The Office) and Brent Forrester (the former executive producer on The Office), who will take on the half-mile ocean swim and the 18-mile bike ride.

The event supports the Children’s Hospital Los Angeles, and all fundraising efforts from the race goes to benefit CHLA’s Pediatric Cancer Research Program.

A long-time runner, Kemper says she’s excited to compete again this year. “I’ve participated a couple of times, and I’ve had a blast both times,” she says. “I’ve run for most of my life. It’s the only way I know how to keep my quads looking over-sized and mannish.”

And Kemper is clearly a speed demon. In terms of goal times, she says that, “a sub 8-minute mile would be great.”

RELATED: 15 Running Tips You Need to Know

As for her other training, Kemper is right on track. Along with running and SoulCycle classes with her favorite NYC instructor Rique Uresti, she’s also taking BarMethod classes for strength, which is fairly similar to her typical workout routine. “I try to do something—run, spin, barre—everyday. I like that structure.“

But more importantly, the comedian has added to her diet, “an extra helping of Ben & Jerry’s Tonight Dough every evening for sustenance!”

The triathlon is a perfect warm-up for the Emmys, which film later that night, where Unbreakable Kimmy Schmidt is nominated in seven categories, including Outstanding Comedy Series.

RELATED: 7 Tips for Running Your First Race

“It is an honor and a total thrill,” Kemper says. “We are all delighted that the show has been resonating with people, and I, in particular, hope that more grown women start wearing light-up sneakers.” (That is, Kimmy’s shoe of choice).

Then Kemper and crew will head back to New York to continue filming the second season of Unbreakable, hopefully with a few Emmys in tow. Until then though, Kemper has a few words of smack talk for the other competitors in Saturday’s race.

“PAUL LIEBERSTEIN, BRENT FORRESTER, AND ELLIE KEMPER WILL CRUSH THE COMPETITION AT THE NAUTICA MALIBU TRIATHLON!!!!!! But in a friendly, healthy way. GO TEAM!!!”

RELATED: 12 Sports Bras for All Body Types




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The Best Snacks You Can Keep in Your Desk Drawer

Photo: Getty Images

Photo: Getty Images

Should you stock your desk with snacks? It depends on your track record. If having food on hand triggers you to mindlessly nibble, then storing even healthy options within close reach can set you up for disaster. But some find that keeping good stuff nearby prevents them from eating junkier options. If that’s you, stock up. Just put your stash anywhere that requires you to get up from your chair. Here, desk munchies, rated.

Individually wrapped dark chocolate squares

Pick it: The treat can satisfy a sweet tooth while providing minimal calories (45 per 0.32-ounce square) along with mood-boosting, heart-protective antioxidants.

RELATED: 4 Surprisingly Healthy Road Trip Snacks

Roasted chickpeas

Pick it: You’ll get your crunchy, salty fix as well as an array of nutrients like fiber and potassium. Plus, an Australian study found that chickpeas can help curb the desire to eat processed snacks.

Cereal

Skip it: You can store some at the office for breakfast in a pinch, but if you keep a box at your desk, you might start grabbing handfuls throughout the day and find you’ve finished the whole thing.

Fruit and nut bars

Pick it: They offer built-in portion control for people who have a tough time limiting servings of nuts or dried fruit. Look for brands with “clean” ingredient lists that read like a recipe you could make yourself.

RELATED: Best Snacks for Weight Loss

Box of crackers

Skip it: They tend to be highly processed and pack far more carbs than you can likely burn sitting at a desk, and they’re difficult to stop eating once you start. The same holds true for pretzels and pita chips.

Jar of nut butter

Skip it: It’s just too tempting to keep dipping in your spoon. I’ve had clients confess that they polished off an entire jar in one week. Stock whole nuts instead, in premeasured ¼-cup portions.

RELATED: 8 Nutty Snacks Under 80 Calories

 

 




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How to Make a 2-Minute Apple Crisp in a Mug

Craving something sweet? This recipe is happiness and health in a mug, and it’s ready in just two minutes. Complete with apples, dried fruit, and yes, a bit of brown sugar, it will solve your hankering stat.

Check it out, straight from our food director’s kitchen.

INFO_AppleCrisp

 

RELATED: 8 Rich Desserts for 300 Calories or Less

 




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3 Yoga Poses for Better Balance

One of my favorite aspects of yoga is the way it enhances balance—many poses require us to be stable on our feet, our hands, even our heads. This sequence is particularly helpful; it works the core in an upright position and teaches us how to integrate our abs to stay supported. Not to mention, standing on one leg strengthens the ankle and enables us to distribute our weight across the whole foot. Do this routine three times a week. As physical balance improves, many say they feel more balanced emotionally, too.

Note: If you can’t straighten your leg while holding your toe, it’s fine to keep your knee bent or loop a strap around your foot as you extend your leg. Focus on keeping your standing leg straight.

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Smoking Linked to Greater Risk for Type 2 Diabetes

FRIDAY, Sept. 18, 2015 (HealthDay News) — Smokers have a much greater risk for type 2 diabetes than those who never smoked, and the same is true for those routinely exposed to secondhand smoke, a new study suggests.

But the Harvard researchers said this increased risk gradually drops over time once smokers kick the habit.

“Cigarette smoking should be considered as a key modifiable risk factor for diabetes,” study co-author Frank Hu, a professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health in Boston, said in a university news release.

“Public health efforts to reduce smoking will have a substantial impact on the global burden of type 2 diabetes,” Hu added.

Countless studies have linked smoking to serious health issues, including cancer, lung disease and heart disease. In conducting the study, the researchers investigated the link between smoking and diabetes. The study was only designed to find an association, and not a cause-and-effect relationship.

The new analysis included 88 previous studies involving nearly 6 million people. The studies specifically examined the effects of smoking on the risk for type 2 diabetes.

Compared with never smoking, current smoking increased the risk for the disease by 37 percent, according to the report published Sept. 18 in The Lancet Diabetes & Endocrinology.

Former smokers were also at 14 percent greater risk for type 2 diabetes than those who never smoked, and people exposed to secondhand smoke on a regular basis had a 22 percent higher risk for the blood sugar disease, the findings showed.

But the investigators also found that smokers who quit reduced their risk for type 2 diabetes. The increased risk was up to 57 percent (depending on how much one smoked) before quitting, 54 percent within five years of quitting and 18 percent after five years of quitting. Once a decade had passed, former smokers’ increased risk for type 2 diabetes dropped to 11 percent, the study found.

The study authors estimated that nearly 12 percent of all cases of type 2 diabetes in men and over 2 percent of all cases in women (almost 28 million cases worldwide) may be linked to active smoking.

“Despite the global efforts to combat the tobacco epidemic, cigarette use remains the leading cause of mortality and morbidity worldwide,” study first author An Pan, a professor of epidemiology at the School of Public Health at Tongji Medical College, Huazhong University of Science and Technology, in China, said in a university news release.

More information

The U.S. Centers for Disease Control and Prevention has more on the health effects of smoking.





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Parents Should Be Involved in Teen’s Bulimia Treatment: Study

FRIDAY, Sept. 18, 2015 (HealthDay News) — Teens with bulimia recover faster when their parents are involved in their treatment, new research reports.

Traditionally, parents have been excluded from the treatment and counseling of teens with bulimia, the researchers said. But, the study’s authors found that having parents play a role in their children’s treatment was ultimately more effective.

“Parents need to be actively involved in the treatment of kids and teens with eating disorders,” said the study’s leader, Daniel Le Grange, the Benioff UCSF professor in children’s health at the University of California, San Francisco Benioff Children’s Hospital San Francisco.

“This study shows definitively that parental engagement is imperative for a successful outcome of adolescents with bulimia nervosa. It goes counter to the training that physicians receive in psychiatry, which teaches that parents are to blame for bulimia, and therefore should be omitted from treatment,” he said in a university news release.

People with bulimia have ongoing episodes of uncontrolled overeating, called binges. They try to compensate for these binges and prevent weight gain by making themselves vomit, abusing laxatives or diuretics, and fasting or exercising intensely, the researchers said.

Up to three percent of U.S. teens are affected by bulimia, the researchers said. The condition usually develops during adolescence. People with bulimia try to hide their behavior. Since most are able to maintain a healthy weight, many teens with the condition suffer for years before their parents realize there is a problem, according to the researchers.

The study is the third and largest randomized clinical trial for teens with bulimia nervosa, the study authors said. Researchers compared the effectiveness of two different treatment approaches: cognitive behavioral therapy (CBT) and family-based therapy (FBT).

CBT focuses on individual patients, helping them to understand, recognize and change the irrational thoughts that are causing their behavior. In contrast, FBT works with patients’ parents to help them understand the severity of bulimia. This therapy also helps parents learn how to support their child’s healthy habits and keep them safe.

The researchers randomly assigned 130 teens between 12 and 18 years old with bulimia to either receive CBT or FBT. The teens underwent 18 outpatient sessions over the course of six months. The researchers conducted follow-ups at six months and 12 months.

After the initial treatment, 39 percent of family-based therapy patients were no longer binging and purging, compared to 20 percent of cognitive behavioral therapy patients. By the six-month follow up, 44 percent of FBT patients had stopped binging and purging, compared to 25 percent of CBT patients.

At 12 months, the researchers concluded that family-based therapy was more effective than cognitive behavioral therapy. At this point, 49 percent of those in family-based therapy stopped the cycle of behavior, compared to 32 percent for those undergoing individual therapy.

“These findings are quite clear. FBT is the treatment of choice for adolescents with bulimia nervosa, because it works quicker and faster and maintains its impact over time. CBT could be a useful alternative if FBT were not available, but it needs to be recognized that it doesn’t work quite as fast and takes time to catch up,” said Le Grange.

“Every time a patient throws up, there is a risk to rupturing the esophagus, causing electrolyte imbalance and cardiac arrhythmia that can cause death. The quicker we can intervene, the better chances we have at keeping a patient safe,” he added.

The findings were published online Sept. 18 in the Journal of the American Academy of Child and Adolescent Psychiatry.

More information

The U.S. Department of Health and Human Services has more on bulimia.





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Workday Breaks Help Employees Reboot, Researchers Say

By Karen Pallarito
HealthDay Reporter

FRIDAY, Sept. 18, 2015 (HealthDay News) — Good news for the office coffee klatch: Office workers who take short, frequent breaks during the workday have more stamina and fewer aches and pains when they return to work, a new study suggests.

Breaks are particularly re-energizing if workers spend the time doing something they enjoy, the study found.

Unlike cellphones that run optimally until their batteries die, people “have to charge more frequently before we deplete all the way,” explained Emily Hunter, associate professor of management at Baylor University’s Hankamer School of Business in Waco, Texas, and the study’s lead author.

The study doesn’t directly show that worker breaks cause more productivity on the job, but it does show a link between taking breaks and other important outcomes that employers may care about: higher job satisfaction; reduced emotional exhaustion; and greater efforts by employees to undertake work above-and-beyond their job description, the study authors said.

The research comes at a time when office workers face growing pressure to work longer hours, putting them at risk of burnout, experts said.

Only half of U.S. adults employed full-time work 40 or fewer hours a week, according to a 2014 Gallup poll. The average workweek is now 47 hours, with nearly one in five full-time workers clocking 60 hours or more, the Gallup poll revealed.

For many, taking breaks during the workday seems out of the question. Only one in five employees takes an actual lunch break, according to a 2012 Right Management survey of more than 1,000 North American workers.

That’s partly due to company culture, noted Christine Corbet, managing consultant in the New York City office of Right Management, a career management and organizational consulting unit of ManpowerGroup.

“If you have a boss that’s never taking breaks, it’s hard to feel like you can take one,” she said.

Federal law doesn’t require employers to offer lunch, coffee or rest breaks. However, most businesses must give nursing moms a break to express breast milk, under federal law. Some states have laws requiring lunch or rest breaks, according to the U.S. Department of Labor. Unionized employees covered by a collective bargaining agreement may also be entitled to take negotiated breaks.

But, little scientific research exists to show when, where and how employees can reap the most benefit from workday breaks.

To find out what makes for a “better break,” Hunter and co-author Cindy Wu, also from Baylor University, surveyed 95 employees from a single organization. They were between 22 and 67 years old, and most were female, the study said. They were surveyed over a five-day workweek.

After each break, workers completed short surveys about their break activity and well-being. The study controlled for how well employees slept the night before, how fatigued they felt in the morning and how energized they were before the break.

Employees took an average of two breaks per day, but there were days when some participants reported no break at all, the study authors said.

Researchers were not able to pinpoint the optimal number or length of breaks but found that timing is critical. The more hours that elapsed before a break, the less energized and the more symptoms of poor health workers reported when returning to the job. In other words, toiling through much of the workday before taking a breather is not as restorative as taking time out early in the day.

After a morning break, employees said they had more energy, more motivation to return to work and were better able to concentrate, Hunter said.

Early breaks also were associated with fewer symptoms — such as headaches, eyestrain and lower back pain — when employees returned to work, according to the study.

“There’s still a lot of research that needs to be done, but this [study] definitely opens the door to getting answers to some of those issues,” said John Trougakos, associate professor of management at the University of Toronto, who conducts research on so-called “work recovery.”

These days organizations want people to do more with less, Corbet said. “What we have to do is increasing. What this means is how we get it done needs to change, so that may be things like incorporating breaks,” she said.

In the sports arena, coaches rest their best players so that they’ll be at peak performance during critical times, Trougakos pointed out. Workers and their employers should be planning breaks, too, “so that you are marshalling and maintaining resources for what you need to do,” he said.

Unfortunately, many employers and even some employees don’t realize the toll of stress and burnout on people’s health and performance, Trougakos said. “We’re not robots,” he said.

More information

The U.S. Department of Labor has more on meals and breaks.





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Childhood Vaccines Debate Rekindled at GOP Presidential Debate

By Dennis Thompson
HealthDay Reporter

THURSDAY, Sept. 17, 2015 (HealthDay News) — Some parents’ long-simmering concerns over the safety of childhood vaccines received unexpected — and, in some quarters, unwelcome — notice during the second Republican presidential candidates’ debate.

While the link between vaccines and autism has long been discredited, an exchange toward the debate’s end addressed a more recent parental concern — whether children are receiving too many vaccines too soon.

And the potential fallout from that exchange has infectious-disease experts worried.

Candidates Ben Carson and Rand Paul — both doctors — both argued Wednesday night that children probably are receiving too many vaccinations in too short a time, and that parents ought to have the right to deviate from the recommended schedule.

The candidates said vaccines are safe and important, and dismissed fears that some vaccines might cause autism, but argued for parental freedom in scheduling vaccinations farther apart.

“We have extremely well-documented proof that there’s no autism associated with vaccination, but it is true that we are probably giving way too many in too short a period of time,” said Carson, a retired neurosurgeon. “I think a lot of pediatricians now recognize that and are cutting down on the number and the proximity in which those are done.”

Pediatricians and infectious-disease experts responded to the candidates’ remarks with dismay.

“It saddened me,” said Dr. Paul Offit, director of the Vaccine Education Center and an attending physician in the division of infectious diseases at The Children’s Hospital of Philadelphia. “The candidates have been given a platform, and with that platform comes a certain responsibility to know the facts. Anyone who knows the facts about vaccines knows that the schedule in which they are given is safe and well-tested.”

Offit said he understands why some parents have become concerned. “We ask American citizens to give their children 14 different vaccines within the first few years of life, sometimes five at a time,” he said. “It’s not surprising there would be some pushback.”

Carson and Paul didn’t go as far as candidate Donald Trump, who contended during the debate that there’s a connection between vaccines and autism.

The roots of that fear rest in a small and long-since disproven study published in 1998 that linked the measles-mumps-rubella vaccine to an increased risk of autism. However, the study was later found to be fraudulent. And more than 20 studies have since shown that there’s no link between vaccines and autism, said Dr. Carol Baker, executive director of the Center for Vaccine Awareness and Research at Texas Children’s Hospital in Houston.

But while Carson and Paul affirmed the safety of vaccines, they also said there should be flexibility in the strict vaccination schedule that’s been crafted by the medical profession.

“One of the greatest medical discoveries of all time were vaccines,” said Paul, an ophthalmologist. “I’m for vaccines, but I’m also for freedom. Even if the science doesn’t say bunching them up is a problem, I ought to be able to spread my vaccines out a little bit, at the very least.”

As a result of these concerns, some pediatricians have promoted alternatives to the traditional vaccine schedule that either omits certain vaccines or stretches out the schedule.

“I was very happy to see the Republican candidates have some consensus over the importance of vaccines, but the importance of it being a free medical choice in America,” said Dr. Robert Sears, who lays out alternative schedules in his book, The Vaccine Book: Making the Right Decision for Your Child.

“I think parents should have the medical freedom to choose whether or not they vaccinate their child,” said Sears, a pediatrician and founder of the Immunity Education Group. “There is no research that shows that the number of vaccines they give today is a dangerous process. On the other side, the vaccine schedule has so recently been escalated, and we haven’t done the long-term safety research to show that what we’re doing today is safe.”

Parents who worry whether a young child can safely endure multiple immunizations at once are failing to take into consideration what children’s immune systems must deal with every day, said Dr. Jeff Duchin, a professor of infectious disease at the University of Washington School of Public Health in Seattle.

Starting with their trip down the birth canal, babies are confronted with millions of bacteria on a daily basis, Duchin said. Even in well-kept homes, these exposures continue as they crawl through rooms, handle objects, and stick their hands in their mouths.

“The American Academy of Pediatrics estimates that in one day, a child will encounter 10 to 20 times the number of immune stimulants in their environment than are in the entire vaccine schedule,” he said. “Really, vaccines provide a very insignificant stimulation from the immunological perspective, compared to what a child has to handle in their daily life.”

Texas Children’s Hospital’s Baker said children who don’t get their vaccinations on time are needlessly exposed to life-threatening illnesses.

“Why do we vaccinate so young? Because we want to protect our children as soon as possible,” she said. “We vaccinate at 2 months, 4 months and 6 months. You’re not protected until you have three doses. That’s just biology. So why would you want to wait longer for them to have protection?”

Offit agreed. “It’s a bad idea [delaying vaccines] because all you’re doing is increasing the period of time in which you’re susceptible to infections without any known benefit to your health,” he said.

Kids who don’t receive timely vaccinations also endanger “herd immunity” — the concept that everyone in a community enjoys general immunity against a disease if most people are immune to it, Baker added.

“I very much like the freedom we have in this country. I love that idea, until it comes to public health,” she said. “I would be happy to give parents many, many choices, but some of their personal choices affect the community around them. We don’t have any vaccines that are 100 percent effective, so we depend on herd immunity to protect the most vulnerable among us.”

Sears, the medical choice advocate, pointed to the recent Disneyland measles outbreak, saying it illustrated that parents should have some wiggle room when it comes to the immunization schedule. In that outbreak, 117 people across the United States were stricken with measles after a handful were exposed to the virus on vacation in southern California.

“The outbreak did not spread nearly as far as it should have, and it was quickly contained,” Sears said. “I know that’s a different opinion than some people hold, but it died off really quickly. They got it contained because enough of our population is vaccinated against it.”

Baker countered that there shouldn’t have been any measles outbreak at all, given that the virus has been eradicated in the United States since 2000.

“If we’d had enough herd immunity, we wouldn’t have had an outbreak at all,” she said. “We had years where we didn’t have outbreaks, and you want to know why? We had enough herd immunity in our communities.”

“Fortunately, nobody died,” Baker added. “But to me, that’s just luck. I’ve practiced long enough to see measles death, and it’s not pretty.”

More information

For more on childhood immunization, visit the U.S. National Institutes of Health.





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Diabetes Should Be a Factor in Weight-Loss Surgery Decision: Study

By Kathleen Doheny
HealthDay Reporter

THURSDAY, Sept. 17, 2015 (HealthDay News) — Obese patients with type 2 diabetes might reap greater health-care savings after weight-loss surgery than obese patients without diabetes, researchers say.

Most health-care systems use a high body mass index (BMI) to prioritize patients for weight-loss (“bariatric”) surgery. BMI is a measure of body fat based on height and weight.

But researchers who tracked thousands of obese Swedes for 15 years concluded that if containing health costs is the goal, then type 2 diabetes, especially newly diagnosed cases, should be added to the reasons to consider weight-loss surgery.

“In obese patients with type 2 diabetes, the costs of bariatric surgery are largely offset by prevention of future health care and drug use,” said study researcher Dr. Lena Carlsson, a researcher at the University of Gothenburg, Sweden.

“In contrast, obese patients without diabetes treated by bariatric surgery had higher total health-care costs compared to those who had conventional treatment,” Carlsson added.

Other research has found weight-loss surgery can help people reverse their type 2 diabetes, a condition characterized by abnormal blood sugar levels. This reduces the need for medicine and overall health care, the researchers said. And in this study, health-care savings were more apparent in people with more recent diabetes diagnoses.

“What they are saying is, we should use functional markers to determine who gets bariatric surgery, and BMI is not the best one to use,” said Dr. Mitchell Roslin, chief of obesity surgery at Lenox Hill Hospital in New York City. “I would agree with that statement,” said Roslin, who was not involved in the study.

Because obesity is linked to serious diseases — including diabetes — weight-loss surgery is often recommended for severely obese people unable to lose weight through lifestyle changes or medication. Surgery can lead to weight loss by restricting the amount of food the stomach can hold. The most common bariatric procedures are gastric bypass, sleeve gastrectomy, adjustable gastric band and biliopancreatic diversion, according to the American Society for Metabolic and Bariatric Surgery.

The current study involved about 2,000 obese adults who underwent bariatric surgery between 1987 and 2001, and more than 2,000 obese adults treated nonsurgically. Nearly 600 had prediabetes and another 600 had diabetes.

The study results were published online Sept. 17 in The Lancet: Diabetes & Endocrinology.

The researchers looked at patients’ drug costs, hospital costs and overall health-care costs for 15 years.

Drug costs were lower in the surgery patients with prediabetes (by about $3,300) or diabetes (by about $5,400) compared to surgical and nonsurgical patients without diabetes, the investigators found.

Hospital costs were higher in all surgical patients. (The surgery currently costs about $20,000 to $30,000, said Roslin.)

When compared with patients treated nonsurgically, total health-care costs were higher for surgery patients who had prediabetes (by more than $26,000) or no sign of diabetes (by more than $22,000), but not for those with diabetes at the time of surgery, the findings showed.

“The results of our study support prioritization of obese patients for bariatric surgery, especially those with recent diabetes onset,” Carlsson said.

Another study researcher, Dr. Martin Neovius of the Karolinska Institute in Sweden, said the idea of prioritizing patients with diabetes “makes not only sense from a health outcome perspective, but also economically.”

Criteria vary, he said, but some experts already suggest that people with a BMI of 30 to 35 and type 2 diabetes should be considered candidates for bariatric surgery. The society for metabolic and bariatric surgery recommends the surgery for someone with a BMI of 40 or higher (for example, 5 feet 11 and 290 pounds), or a BMI of 35 and higher with two other conditions (such as type 2 diabetes and high blood pressure).

In the United States, insurance companies typically have their own criteria for covering the surgery, Roslin said. The findings of the new report, he said, would apply to countries such as Canada, which have a national health plan and waiting lists.

More information

For more about weight-loss surgery, see the American Society for Metabolic and Bariatric Surgery.





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Tai Chi Might Help People With Long-Term Health Conditions

By Steven Reinberg
HealthDay Reporter

THURSDAY, Sept. 17, 2015 (HealthDay News) — The slow, fluid movements of tai chi — an ancient Chinese exercise — appear to help older adults with chronic conditions improve their physical function, a new review suggests.

Specifically, those with breast cancer, heart failure, osteoarthritis or chronic obstructive pulmonary disease (COPD, which includes emphysema) saw improvements in strength, balance and posture without worsening pain or being out of breath, researchers said.

“If you’re older and have one of the conditions mentioned in the study, tai chi may be an alternative you can use to increase your fitness level,” said senior researcher Darlene Reid, professor and chair of the Department of Physical Therapy at the University of Toronto in Canada.

Tai chi is a series of gentle, flowing movements that aim to improve muscle power, balance, posture and flexibility, she said.

In addition, tai chi has a mental aspect, Reid said. “Many types of tai chi have a strong spiritual component,” she said. “So it may appeal to people in a different way than other types of exercise.”

Reid said other advantages of tai chi are that it can be done in a variety of environments, alone or in groups, and doesn’t require any equipment.

Moreover, as one ages, vigorous exercise may be less appealing, Reid said. “Tai chi is slow, rhythmical movements that have been developed over thousands of years and includes movements that require strength of different muscle groups,” she said.

The review was published Sept. 17 in the British Journal of Sports Medicine.

For the current review, researchers used data from 33 previously published studies. These studies included more than 1,500 people. The average age of people in the studies ranged from mid 50s to early 70s.

The average length of the tai chi training program was 12 weeks, and most sessions lasted an hour. Tai chi was usually done two to three times a week, the researchers said.

Tai chi resulted in improvement in a six-minute walking test; muscle strength (measured by bending and stretching the knees); the time it took to get up and move; and quality of life, the researchers said.

Tai chi was associated with improvement in physical ability and muscle strength in most of the four chronic conditions. But there was only a trend toward improvement in muscle strength for people with osteoarthritis who did tai chi, the study found.

Tai chi was also associated with an improvement in pain and stiffness in osteoarthritis, in breathlessness in COPD, and improved sit-to-stand times among patients with osteoarthritis, the researchers said. They noted only an association and not a cause-and-effect link was seen between tai chi and physical improvements.

Samantha Heller is a senior clinical nutritionist and exercise physiologist at NYU Langone Medical Center in New York City. She reviewed the study and said, “The great thing about tai chi is that it is a gentle form of movement that is appropriate for many people suffering from medical conditions that preclude other, more rigorous forms of exercise.”

Tai chi is usually not expensive and many senior centers and other places offer free classes, she said.

“In addition there are videos and DVDs of tai chi so people can practice at home, though I would recommend initially working with a qualified instructor,” Heller said.

Dr. David Katz, director of the Yale University Prevention Research Center and president of the American College of Lifestyle Medicine, also reviewed the study. “Tai chi is accessible even to those who might think exercise out of reach due to their pain or functional limitations,” he said.

Other forms of exercise could likely offer the same benefit, he said.

“For now, though, we have evidence that tai chi confers the benefits of exercise on groups for whom physical activity is a challenge. That is reason enough to include it more routinely among doctor recommendations,” Katz said.

More information

To learn more about tai chi, visit the U.S. National Center for Complementary and Integrative Health.





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