Editor's Note: This is the first of a ten part series on Dr. Noe's "10 Steps to Optimal Health." See below for a recap of all 10 steps.

Being physically active is one of the single best things you can do for your current and future health. In the short term it can reduce stress and improve mood, energy, sleep, blood pressure, cholesterol, joint pain, and blood sugar, among other things. In the long term it will reduce your risk for heart attack, stroke, diabetes, obesity, metabolic syndrome, high blood pressure, most cancers, osteoporosis, and many other chronic diseases.

The $64,000 question then is: how much physical activity do you need to get to accrue these benefits? The simple answer is 2½ hours per week, based on the guidelines from the Centers for Disease Control (CDC). The CDC guidelines, however, should really be considered an absolute minimum in my opinion.  The more precise answer includes not just how much, but also how often and how intense. For optimal health, you should be physically active for 45-60 minutes, 6 days per week, at 60-65% of your maximal heart rate (or higher).

To estimate your maximal heart rate, subtract your age from 220. If you are 50 years old, for example, your estimated maximal heart rate is 220-50=170 beats per minute. The target heart rate for this 50 year old would be 170x0.6=102 to 170x0.65=111 beats per minute. Your maximal heart rate can be measured more precisely via a treadmill stress test, but for most people this simple formula is adequate. You can measure your heart rate by putting your first 3 fingers on your wrist (on the same side as the thumb) until you feel your pulse, and then count how many beats you feel in 60 seconds (or count for 15 seconds and multiply by 4). You can also buy a heart rate monitor for simpler and more continuous monitoring. You can find heart rate monitors starting at about $40 at www.HeartRateMonitorsUSA.com.

Even though the CDC guidelines say that you need only 2½ hours per week (which you can get all at once if you want), there is evidence that a better guideline is to be active just about every day. This is because your body produces a steady trickle of inflammatory chemicals called cytokines every day. These inflammatory cytokines accelerate the aging process and put you at risk for many diseases, in addition to causing inflammation. Every day that you get the right amount and intensity of physical activity, however, your body produces a cascade of anti-inflammatory cytokines that halt or reverse the aging process and prevent disease. The bad news is that the bad cytokines are cumulative, so that each day you are inactive accelerates aging, inflammation, and disease. The good news is that if you follow the above guidelines (45-60 minutes, 6 days per week, 60-65% maximal heart rate), you can be functionally younger than your actual age by 10 years or more.

For a great discussion of this topic that is entertaining, informative, and motivational, I highly recommend reading Younger Next Year by Chris Crowley and Henry Lodge, MD. We have loaner copies of this book at our office for anyone who wants to borrow a copy.

For those of you who are unable to start at this duration or intensity of physical activity, the important thing is to just start wherever you can and work up to the goal as your level of physical fitness improves. The authors of Younger Next Year give a great example of a 65 year old man who was 100 pounds overweight, terribly out of shape, under lots of stress, fatigued, and had dangerously high cholesterol and high blood pressure. When he started, he could only walk 100 yards on the beach before he had to stop. He kept up with it, however, and soon he was able to walk a couple hundred yards. A year later he was walking 5 miles, 7 days per week, had lost 60 pounds, had normal blood pressure and cholesterol, and looked and felt great.

Many people tell me they just don't have the time for this amount of exercise. Most people who follow these activity guidelines, however, will be happier, more energetic, and more productive in the time they aren't exercising. They will experience greater quality and quantity of life as a result. In the end, you really can't afford not to get this kind of exercise.

It can feel like summertime all year round for millions of women who suffer from hot flashes/night sweats. Even those who experience hot flashes only seasonally may dread summer heat. But you can keep your cool by controlling outside influences that trigger hot flashes. Wear light, breathable fabrics; lower the thermostat; use relaxation techniques; and avoid any known personal food or stress triggers-which you can identify by keeping a daily hot flash journal.

Some more "cool" tips:

Break a sweat. Exercise increases endorphins-your "feel good" hormones that also influence activities related to your internal thermostat. Just 30 minutes 3 times weekly can reduce hot flashes, and improve other menopausal symptoms such as depression, fatigue, anxiety, and insomnia.

Drop some weight. Overweight women have more frequent and severe hot flashes, as well as increased risk to diseases associated with menopause, such as osteoporosis, metabolic syndrome, and heart disease.

Try natural relief. A special botanical extract of rhapontic rhubarb root called ERr 731®, prescribed in Europe since 1993, is now available as a dietary supplement in the U.S. It offers similar hot flash relief to hormone therapies, but is safer and can even be used in perimenopause-when hot flashes may be most severe. ERr 731 also offers demonstrated relief for 10 other menopausal symptoms, including mood, sleep, and physical/mental exhaustion. Some women report noticeable improvements in less than 30 days.

Don't let hot flashes make your summer too hot to handle. For more information on natural, effective relief for menopausal symptoms, call our office today to schedule an appointment.

©Metagenics, Inc., used with permission

Editor's Note: The above article was originally slated for our August newsletter, which has been delayed until now because of difficulties with our email server. Hence the summer theme.

Artificially Sweetened Drinks Raise Risk of Pre-Term Births

Sugar-sweetened drinks have been linked to health problems such as weight gain; as a result, artificially sweetened soft drinks have often been promoted as an alternative. However, the effect of these drinks on pregnant women has seldom been examined. A new study has found that daily consumption of artificially sweetened soft drinks appears to increase the risk of women delivering babies pre-term. The effect was observed whether the artificially sweetened soft drink was carbonated or non-carbonated. The study analyzed data from 59,334 formerly pregnant women and found that the earliest and moderately early pre-term deliveries were more strongly associated with daily consumption of artificially sweetened drinks than late-term pre-term deliveries. The association - while not necessarily one of cause-and-effect - is worrisome and demands further study, wrote the researchers in an abstract, or summary, released June 30 by the American Journal of Clinical Nutrition. The full-text version is available to read online, with a subscription or the payment of a fee, at: http://bit.ly/aG3zR3.

Virgin Olive Oil Changes How Genes Function

It is known that a Mediterranean diet lowers cardiovascular risk. But finally, a study has determined how the key ingredient in this diet, virgin olive oil, works: it changes the way our genes function - those genes associated with atherosclerosis, or hardening of the arteries. Three groups of healthy volunteers were tested: the first group consumed a Mediterranean diet rich in virgin olive oil high in polyphenols; the second group consumed a diet rich in ordinary olive oil, low in polyphenols; and the third group followed its normal diet. After three months, only the first group exhibited what is known as a down-regulation, or reduced activity, of specific genes - genes associated with atherosclerosis. But that wasn't all: the virgin olive oil group also showed a benefit against inflammation, insulin resistance, cancer, and tumors. Virgin olive oil and the Mediterranean diet affect our bodies in far more ways than previously believed, suggested the researchers. The study appears in the July 1, 2010 issue of the journal FASEB. The full-text version can be read online at http://bit.ly/bbpq2a with subscription or payment of a fee.

Key Ingredient in Honey Kills Antibiotic-Resistant Bacteria

A study has identified why honey seems to have antibacterial qualities and, in fact, how it may be a potent weapon against antibiotic-resistant bacteria. Researchers developed a way to identify the individual anti-bacterial contribution of the various known antibacterial ingredients found in honey. One protein, known as defensin-1, is part of the bees' immune system and is added to honey by the bees. After analysis, the team concluded that the bulk of honey's bacteria-fighting potency derives from defensin-1 and that, in the future, it may serve as a treatment for burns and skin infections. Also, this information may lead to the breeding of bees that produce honey with even higher levels of this protein. This would make honey a potent remedy and take the sting out of many bacterial infections. The study appears in the July, 2010 issue of the journal FASEB. The full-text version can be read in the print journal; or viewed online with a journal subscription or payment of a fee, at: http://bit.ly/a5TwbG.

Sales Receipts Contain BPA

Sales receipts contain up to 1,000 times the amount of BPA found in the epoxy lining of some food cans, a previous source of controversy. Just one grocery receipt contained 41 mg, which exceeds the EPA's maximum ingestion limit for a 155-pound male. The chemical residue on receipts sinks into the skin to the point that it may not wash off; whether it actually transfers to the blood vessels deep in the skin is not known. BPA was found on 40 percent of the receipts collected from supermarkets, automated teller machines, gas stations and chain stores by the activist organization, Environmental Working Group (EWG), according to the group's release to the media on July 27. Prompting this EWG survey, scientists had reported July 11, 2010 that the thermal paper used in sales receipts is a major source of BPA although their study will not be published until a future issue of the journal, Analytical & Bioanalytical Chemistry. Meanwhile, this study is available online at the journal site at http://bit.ly/abynos - but only with a subscription to the journal or payment of an article access fee.

Depression Linked to Vitamin D Deficiency

A study of 2,070 people in the UK over age 65 has concluded that, among older adults living in northern latitudes, those with a vitamin D deficiency have a significantly greater risk of showing the common symptoms of clinical depression. To determine this link, researchers analyzed data in a way that would rule out other potential factors such as age, gender, social class, and physical health status. The correlation was also found to be independent of the specific season of the year during which subjects were examined. Deficiency of vitamin D was defined as blood levels of less than 10 ng/mL, or 10 nanograms per milliliter. This is in keeping with, and lends credibility to, recent and past studies with similar findings. This latest research was posted online July 1, 2010, although it won't be published in print until a future issue of Psychosomatic Medicine. It is available online now, but only to journal subscribers or those who pay the article access fee, at: http://bit.ly/cMdh1B.

High Levels of Vitamin E Reduce Risk of Alzheimer's

A study has found that, for people aged 80 and more, high levels of the various forms of vitamin E in the blood lower the risk of getting Alzheimer's disease. Most prior studies of Alzheimer's and vitamin E focused strictly on one form of this vitamin, a tocopherol. But researchers found that all eight natural forms of vitamin E, likely working together, afford some protection against this memory-robbing disease. The third of subjects found to have the highest blood levels of all eight vitamin E forms showed a 45 to 54 percent reduced rate of Alzheimer's disease compared to those with the lowest blood levels. There had been some suggestion that too much of one form of vitamin E might increase mortality but the new study is a strong argument that "the balanced presence of different vitamin E forms can have an important neuroprotective effect." Most of those afflicted with Alzheimer's are over age 70. If you have questions about whether you could benefit from vitamin E supplements, speak with your health practitioner. The study was published in the July, 2010 issue of the Journal of Alzheimer's Disease and details are available at http://bit.ly/cF5vZg but only to subscribers or those willing to pay a temporary access fee.

Fish Oil May Reduce Breast Cancer Risk

A study of 35,016 postmenopausal women with no history of breast cancer has found fish oil supplements may reduce the risk of this disease by 32 percent. The study looked only at "specialty" supplements taken by each subject, those that did not fall into the category of vitamins or minerals. The risk of invasive ductal breast cancer - the most common type of the disease - was shown to be reduced in those taking fish oil supplements, which contain high levels of the omega-3 fatty acids, EPA and DHA. None of the other "specialty" supplements, commonly taken for menopausal symptoms, showed any association to breast cancer. Previous studies of dietary omega-3 oils or fish provided conflicting results. This study's researchers speculate fish oil supplements may contain much higher amounts of omega-3 fatty acids than are normally consumed in even an omega-3-rich diet and this could explain the difference in findings between supplements and diet. A brief summary was released July 8, 2010 by the journal, Cancer Epidemiology, Biomarkers & Prevention but the full study will not be published until a future issue of the journal and is not yet available.

Low Vitamin D Status May Raise Parkinson's Risk

A study of 3,000 people has found that those with the lowest blood levels of vitamin D appeared to be three times as likely to develop Parkinson's disease later in life - in this study, up to 30 years later - compared to those highest in these levels. (Parkinson's affects several brain areas and causes tremors and slow movements. Vitamin D is called the sunshine vitamin because the skin can produce substantial amounts when in the presence of sunlight. It is also found in oily fish, milk, cereals and supplement pills. For years, scientists have known that vitamin D assists calcium uptake and bone formation but recent evidence suggests it plays a role in regulating the immune system and developing the nervous system.) A level of 30 nanograms per milliliter of blood appears optimal for bone health. But the researchers suggested further research to determine the optimal blood level of vitamin D for brain and nerve health, as well as to determine the level of toxicity, neither of which is known. This study, which has been published in the July 2010 issue of the journal, Archives of Neurology, can be read online at http://bit.ly/bqfjsl but only with journal subscription or payment of a fee.

Blueberries Can Reduce Cardiovascular Risk

A small study has found that an amount of blueberry consumption that is achievable by diet alone reduces key cardiovascular disease risk factors in obese men and women with metabolic syndrome. (Metabolic syndrome is a combination of medical disorders that increase the risk of developing cardiovascular disease and diabetes.) Every day for 8 weeks, 48 participants consumed a beverage comprised of 960 mL of water, 50 gm of freeze-dried blueberries and about 350 gm of fresh blueberries. Researchers found that, compared with the control group, the blueberry group showed lower systolic and diastolic readings - the upper and lower numbers in a blood pressure reading. They also found lower blood levels of LDL, or "bad cholesterol" in the blueberry group. The blood sugar levels were not affected. The study concluded that "blueberries may improve selected features of metabolic syndrome and related cardiovascular risk factors," at doses that can be achieved through food consumption alone. This study was released July 21, 2010 by the American Journal of Clinical Nutrition and is available to read online, but only with journal subscription or the payment of an access fee, at: http://bit.ly/dAf3BK.

Diet Affects Risk of Macular Degeneration

Nutrition and diet can affect the risk of acquiring Age-Related Macular Degeneration, or AMD. (AMD is a relatively common medical condition usually affecting older adults and causing a loss of vision in the center of the visual field.) One study of 4,000 people, aged 55-80, found that eating foods scoring low on the Glycemic Index (GI), also known as "slow carbs," protects against AMD. (A food's GI is an indicator of how fast the carbohydrate it contains will spike blood sugar levels; lower GI scores mean a slower sugar spiking.) The study's analysis also produced a short list of specific nutrients that - in combination with a low-GI diet - are associated with a lower risk of AMD: vitamins C and E, zinc, lutein, zeaxanthin, and the omega-3 fatty acids known as DHA and EPA. This study appeared in the May, 2010 issue of the journal Ophthalmology and the full-text version can now be read online, without fee, at: http://bit.ly/aD5tPl.

Wine May Reduce Diabetes Risk

Wine may reduce the risk of diabetes. Resveratrol - a compound found in wine, grapes and peanuts - has a positive effect on impaired glucose tolerance (IGT), also known as pre-diabetes. A study found that resveratrol supplements taken at concentrations higher than those normally found in wine, grapes or peanuts, resulted in lower post-meal glucose levels and improved insulin sensitivity, which are both positive implications for those at risk of diabetes. A separate study found that overweight and middle-aged individuals experienced a 40 percent improvement in insulin sensitivity. Both studies were presented at the June, 2010 annual meeting of the American Diabetes Association. Neither has yet been published.

Vitamins K1 and K2 Reduce Diabetes Risk

A study has found that higher intakes of phylloquinone and menaquinone - also known as vitamins K1 and K2 - reduce the risk of type 2 diabetes. The research covered a 10-year period and observed that those with the highest intake of phylloquinone had a 19 percent lower risk of diabetes compared to those with the lowest intake. To a lesser extent, menaquinone was linked to a reduced risk of type 2 diabetes but the risk reduction increased with greater intake of menaquinone. Dietary deficiencies of vitamin K are rare. However, deficiencies are more common in those with liver disease, cystic fibrosis and inflammatory bowel diseases and are linked to long-term aspirin use. Phylloquinone, or vitamin K1, is found chiefly in leafy green vegetables such as spinach, Swiss chard and brassica (vegetables such as cabbage, kale, cauliflower, broccoli and Brussels sprouts). Some fruits such as avocado and kiwi are also high in vitamin K1. Menaquinone, or vitamin K2, is found in meat, eggs, dairy and natto (fermented soybeans). The study will be published in the August 2010 issue of the journal, Diabetes Care. It is now available online at http://bit.ly/aq90QB, with journal subscription or payment of an article access fee.

Hot Dogs Increase Cancer Risk

More hot dogs are eaten by Americans over July 4 weekend - 155 million - than at any other time of the year. But if this becomes a year-round habit, there may be health implications. Children regularly eating one hot dog a week double their risk of brain tumor; children eating two hot dogs a week on average, triple their risk of brain tumor. In a 1994 study, kids downing an average of 12 hot dogs a month showed an almost ten times greater risk of leukemia. In one 2005 study of 190,000 adults, those who regularly ate the most processed meats such as deli meats and hot dogs were found to have a 68 percent higher risk of pancreatic cancer, a particularly difficult cancer to beat. In a 1995 study, there was some evidence that vitamins might offset some of the risk.  It has been suggested that vitamins C and E may discourage the formation of nitrosamines.

©ChooseNewsDaily., used with permission