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Twelve Benefits of Exercising Regularly

Improves sleep. Brisk walking 30 minutes per day several times per week can improve the quality, duration, and ease of falling asleep.
Lessens cancer risk. Active people have much lower colon cancer rates—one half the risk in some studies. Being active also helps your gastrointestinal tract move smoothly.
Lessens stress. Active people report less anxiety during stressful times in their lives.
Lowers blood pressure. Low to moderate intensity activity can help lower blood pressure and may reduce medication dosages and the cost associated with prescriptions
Lessens heart disease risk. Just three hours of moderate activity per week can reduce the risk of a heart attack by 35%.
Lessens depression. Aerobic activities, such as walking and running, help reduce the normal symptoms of clinical depression.
Builds muscle. Strength-training activities, such as lifting small weights, build muscle mass even in the very elderly. More muscle in the body means you can eat more calories without gaining weight because muscle burns more energy than fat.
Lessens diabetes risk. The more you move, the less likely it is that you will get diabetes—by as much as 40%.
Lessens prostate problems. Walking two to three hours per week reduces the risk of having an enlarged prostate gland.
Lessens osteoporosis risk. Weight-bearing activities keep bones strong and reduce the chances of falls, and fractures.
Helps relieve arthritis. Regular gentle activity such as water aerobics can reduce joint swelling and pain for arthritis sufferers.
Lessen gallstone risk. Active women are 30% less likely to have gallstone surgery than sedentary women.

(Adapted from: Dayle Hayes, MS, RD Montana Dietetic Association)

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Eating Fish: Rewards Outweigh Risks

Two NEW SCIENTIFIC reports, issued simultaneously, conclude that for most adults the benefits of eating seafood outweigh the risks of possible contaminants such as mercury and PCB’s. Although differing on how strongly they weight the evidence for seafood’s positive effects, both studies generally back the federal dietary guidelines’ and American Heart Associations’ recommendations to eat fish twice a week. “Confusion may have scared people out of eating something that is beneficial for them and maybe for their offspring.” says Jose M. Ordovas, PhD, director of the Nutrition and Genomics Laboratory at Tufts’ Jean Mayer USDA Human Nutrition Research Center on Aging. “Our goal was to put both the benefits and risks into perspective and see where is the balance. People should not be scared about eating seafood.” The IOM report, “Seafood Choices; Balancing Benefits and Risks,” made recommendations for the following four population groups:

	Females who are or may become pregnant or who are breast feeding as well as Children up to Age 12: May benefit, especially from seafood high in omega-3 fatty acids EPA and DHA. Can reasonably consume two 3-ounce (cooked) servings but can safely consume 12 ounces per week. Can consume up to 6 ounces of white (albacore) tuna per week. Should avoid large predatory fish such as shark, swordfish, tilefish, or king mackerel.
	Healthy adolescents and most adults: May benefit by reducing their risk of cardiovascular disease. If consuming more than two servings a week, should select a variety of seafood to reduce risk of contaminants from a single source.
	Adults at risk of coronary heart disease: May benefit by consuming seafood regularly, especially from fish high in EPA/DHA (though evidence is limited). If consuming more than two servings a week, should select a variety of seafood to reduce their risk of contaminates from a single source.

Based on the second report, published in the; Journal of the American Medical Association, looked at more than 200 clinical trials, government reports and other outside analyses. By performing new quantitative analyses, it found very strong evidence for benefits, particularly reduction in death from heart disease. The authors more strongly endorsed the cardiovascular benefits of fish, concluding that modest consumption of fish (one to two servings a week, especially fish higher in omega-3 fatty acids) decreased heart-disease mortality relative risk by 25% or more compared to no intake. Oily fish higher in omega-3s, such as salmon, sardines or herring, conferred greater benefits than lean varieties such as cod, halibut, or catfish.

“Seafood is likely the single most important food one can consume for good health.”

(Source: Health & Nutrition Letter) (Volume 24, Number 9)