Dr. Shabnam Das Kar MD

Specialist in Functional and Metabolic Medicine

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Benefits Of Exercise: Weight Loss Is Not One Of Them!

Benefits Of Exercise: Weight Loss Is Not One Of Them!

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The term exercise sometimes conjures up images of gym rats with six-packs. Some of you even fear what it involves….sweaty bodies and full-length mirrors and pumping irons with youngsters. Or you are overcome with guilt because you think that your weight-loss challenges stem from not exercising enough! We have enough evidence to suggest that relying on ONLY exercise without changing your food will not help you lose weight long-term! However, physical activity will help you maintain weight loss.

As you can see in the infographic below, physical activity has numerous benefits. Brain fitness and better mood are the most important!

Thinking of physical activity as only a weight loss tool is like driving a fast sports car from the front to the back of your house; you don’t utilize all the benefits and features of the speed machine!

Rather than focussing on short intervals of exercise, it is better to address the problem of continuous sitting. Last year the Canadian Society for Exercise Physiology issued the Canadian 24 Hour Movement Guidelines. Their message says “Make Your Whole Day Matter. Move More. Reduce Sedentary Time. Sleep Well.”

What is the best exercise:

The best exercise is the one you will do regularly!

References
  1. Boolani, Ali, et al. “Six minutes of physical activity improves mood in older adults: a pilot study.” Journal of Geriatric Physical Therapy 44.1 (2021): 18-24.
  2. Duggal, Niharika A., et al. “Can physical activity ameliorate immunosenescence and thereby reduce age-related multi-morbidity?.” Nature Reviews Immunology 19.9 (2019): 563-572.
  3. Urquhart, Donna M., et al. “What is the effect of physical activity on the knee joint? A systematic review.” Medicine and science in sports and exercise 43.3 (2011): 432-442.
  4. Balkau, Beverley, et al. “Physical activity and insulin sensitivity: the RISC study.” Diabetes 57.10 (2008): 2613-2618.
  5. Garcia-Aymerich, Judith, et al. “Regular physical activity modifies smoking-related lung function decline and reduces risk of chronic obstructive pulmonary disease: a population-based cohort study.” American journal of respiratory and critical care medicine 175.5 (2007): 458-463.
  6. Marini, Sofia, et al. “The effect of physical activity on bone biomarkers in people with osteoporosis: a systematic review.” Frontiers in endocrinology 11 (2020): 837.
  7. Liu-Ambrose, Teresa, Cindy K. Barha, and John R. Best. “Physical activity for brain health in older adults.” Applied Physiology, Nutrition, and Metabolism 43.11 (2018): 1105-1112.
  8. Stamatakis, Emmanuel Emmanouil, et al. “The association between leisure-time physical activity, low HDL-cholesterol and mortality in a pooled analysis of nine population-based cohorts.” (2017).
  9. McTiernan A, Friedenreich CM, Katzmarzyk PT, et al. Physical Activity in Cancer Prevention and Survival: A Systematic Review. Med Sci Sports Exerc. 2019;51(6):1252-1261. doi:10.1249/MSS.0000000000001937
  10. Jakicic JM, Marcus BH, Lang W, Janney C. Effect of Exercise on 24-Month Weight Loss Maintenance in Overweight Women. Arch Intern Med. 2008;168(14):1550–1559. doi:10.1001/archinte.168.14.1550
  11. Howard, Virginia J., and Michelle N. McDonnell. “Physical activity in primary stroke prevention: just do it!.” Stroke 46.6 (2015): 1735-1739.
  12. Xu, Xiaoyong, Xianghong Meng, and Shin-ichi Oka. “Long-term habitual vigorous physical activity is associated with lower visit-to-visit systolic blood pressure variability: insights from the SPRINT trial.” American Journal of Hypertension 34.5 (2021): 463-466.
  13. Laddu DR, Lavie CJ, Phillips SA, Arena R. Physical activity for immunity protection: Inoculating populations with healthy living medicine in preparation for the next pandemic. Prog Cardiovasc Dis. 2021;64:102-104. doi:10.1016/j.pcad.2020.04.006
  14. Wise, Lauren A., et al. “A prospective cohort study of physical activity and time to pregnancy.” Fertility and sterility 97.5 (2012): 1136-1142.
  15. Reimers, Anne Kerstin, Guido Knapp, and Carl-Detlev Reimers. “Effects of exercise on the resting heart rate: a systematic review and meta-analysis of interventional studies.” Journal of clinical medicine 7.12 (2018): 503.
  16. Ferreira, Manuela L., et al. “Physical activity improves strength, balance and endurance in adults aged 40–65 years: a systematic review.” Journal of physiotherapy 58.3 (2012): 145-156.
  17. Pedersini, Paolo, Silvia Turroni, and Jorge Hugo Villafañe. “Gut microbiota and physical activity: Is there an evidence-based link?.” Science of The Total Environment 727 (2020): 138648.
  18. Seco, Jesús, et al. “A long‐term physical activity training program increases strength and flexibility, and improves balance in older adults.” Rehabilitation Nursing 38.1 (2013): 37-47.
  19. Colberg, Sheri R., and Manuel J. Hernandez. “The Big Blue Test: effects of 14 minutes of physical activity on blood glucose levels.” Diabetes care 36.2 (2013): e21-e21.
  20. Choi, Karmel W., et al. “Assessment of bidirectional relationships between physical activity and depression among adults: a 2-sample Mendelian randomization study.” JAMA psychiatry 76.4 (2019): 399-408.
  21. LaMonte, Michael J., et al. “Physical activity and incidence of heart failure in postmenopausal women.” JACC: Heart Failure 6.12 (2018): 983-995.
  22. https://csepguidelines.ca/adults-18-64/
Benefits Of Exercise: Weight Loss Is Not One Of Them!

Benefits Of Exercise: Weight Loss Is Not One Of Them!

by

The term exercise sometimes conjures up images of gym rats with six-packs. Some of you even fear what it involves….sweaty bodies and full-length mirrors and pumping irons with youngsters. Or you are overcome with guilt because you think that your weight-loss challenges stem from not exercising enough! We have enough evidence to suggest that relying on ONLY exercise without changing your food will not help you lose weight long-term! However, physical activity will help you maintain weight loss.

As you can see in the infographic below, physical activity has numerous benefits. Brain fitness and better mood are the most important!

Thinking of physical activity as only a weight loss tool is like driving a fast sports car from the front to the back of your house; you don’t utilize all the benefits and features of the speed machine!

Rather than focussing on short intervals of exercise, it is better to address the problem of continuous sitting. Last year the Canadian Society for Exercise Physiology issued the Canadian 24 Hour Movement Guidelines. Their message says “Make Your Whole Day Matter. Move More. Reduce Sedentary Time. Sleep Well.”

What is the best exercise:

The best exercise is the one you will do regularly!

References
  1. Boolani, Ali, et al. “Six minutes of physical activity improves mood in older adults: a pilot study.” Journal of Geriatric Physical Therapy 44.1 (2021): 18-24.
  2. Duggal, Niharika A., et al. “Can physical activity ameliorate immunosenescence and thereby reduce age-related multi-morbidity?.” Nature Reviews Immunology 19.9 (2019): 563-572.
  3. Urquhart, Donna M., et al. “What is the effect of physical activity on the knee joint? A systematic review.” Medicine and science in sports and exercise 43.3 (2011): 432-442.
  4. Balkau, Beverley, et al. “Physical activity and insulin sensitivity: the RISC study.” Diabetes 57.10 (2008): 2613-2618.
  5. Garcia-Aymerich, Judith, et al. “Regular physical activity modifies smoking-related lung function decline and reduces risk of chronic obstructive pulmonary disease: a population-based cohort study.” American journal of respiratory and critical care medicine 175.5 (2007): 458-463.
  6. Marini, Sofia, et al. “The effect of physical activity on bone biomarkers in people with osteoporosis: a systematic review.” Frontiers in endocrinology 11 (2020): 837.
  7. Liu-Ambrose, Teresa, Cindy K. Barha, and John R. Best. “Physical activity for brain health in older adults.” Applied Physiology, Nutrition, and Metabolism 43.11 (2018): 1105-1112.
  8. Stamatakis, Emmanuel Emmanouil, et al. “The association between leisure-time physical activity, low HDL-cholesterol and mortality in a pooled analysis of nine population-based cohorts.” (2017).
  9. McTiernan A, Friedenreich CM, Katzmarzyk PT, et al. Physical Activity in Cancer Prevention and Survival: A Systematic Review. Med Sci Sports Exerc. 2019;51(6):1252-1261. doi:10.1249/MSS.0000000000001937
  10. Jakicic JM, Marcus BH, Lang W, Janney C. Effect of Exercise on 24-Month Weight Loss Maintenance in Overweight Women. Arch Intern Med. 2008;168(14):1550–1559. doi:10.1001/archinte.168.14.1550
  11. Howard, Virginia J., and Michelle N. McDonnell. “Physical activity in primary stroke prevention: just do it!.” Stroke 46.6 (2015): 1735-1739.
  12. Xu, Xiaoyong, Xianghong Meng, and Shin-ichi Oka. “Long-term habitual vigorous physical activity is associated with lower visit-to-visit systolic blood pressure variability: insights from the SPRINT trial.” American Journal of Hypertension 34.5 (2021): 463-466.
  13. Laddu DR, Lavie CJ, Phillips SA, Arena R. Physical activity for immunity protection: Inoculating populations with healthy living medicine in preparation for the next pandemic. Prog Cardiovasc Dis. 2021;64:102-104. doi:10.1016/j.pcad.2020.04.006
  14. Wise, Lauren A., et al. “A prospective cohort study of physical activity and time to pregnancy.” Fertility and sterility 97.5 (2012): 1136-1142.
  15. Reimers, Anne Kerstin, Guido Knapp, and Carl-Detlev Reimers. “Effects of exercise on the resting heart rate: a systematic review and meta-analysis of interventional studies.” Journal of clinical medicine 7.12 (2018): 503.
  16. Ferreira, Manuela L., et al. “Physical activity improves strength, balance and endurance in adults aged 40–65 years: a systematic review.” Journal of physiotherapy 58.3 (2012): 145-156.
  17. Pedersini, Paolo, Silvia Turroni, and Jorge Hugo Villafañe. “Gut microbiota and physical activity: Is there an evidence-based link?.” Science of The Total Environment 727 (2020): 138648.
  18. Seco, Jesús, et al. “A long‐term physical activity training program increases strength and flexibility, and improves balance in older adults.” Rehabilitation Nursing 38.1 (2013): 37-47.
  19. Colberg, Sheri R., and Manuel J. Hernandez. “The Big Blue Test: effects of 14 minutes of physical activity on blood glucose levels.” Diabetes care 36.2 (2013): e21-e21.
  20. Choi, Karmel W., et al. “Assessment of bidirectional relationships between physical activity and depression among adults: a 2-sample Mendelian randomization study.” JAMA psychiatry 76.4 (2019): 399-408.
  21. LaMonte, Michael J., et al. “Physical activity and incidence of heart failure in postmenopausal women.” JACC: Heart Failure 6.12 (2018): 983-995.
  22. https://csepguidelines.ca/adults-18-64/
PCOS: Time to ditch your plastic bottles?

PCOS: Time to ditch your plastic bottles?

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Below is a video I recorded recently. What do plastic bottles contain that is so harmful to you?

Endocrine Disrupting Chemicals (EDCs)

EDCs are hormone disruptors. Your body is exposed to a soup of chemicals every day, starting with your skincare products, home cleaning chemicals and right down to the lining of cold drink cans and even store receipts!

Many EDCs are obesogens:

For many of you with PCOS, weight loss challenge is one of the most important problems that you are dealing with. While the underlying problem in PCOS is insulin resistance, it is possible that EDCs are an additional factor as well. Some EDCs are considered to be obesogens. This means that they can make you gain or retain excess weight.

From numerous animal and lab studies as well as human studies, scientists have found that EDCs are associated with obesity, metabolic dysfunction, hypothyroidism, some cancers, PCOS, infertility, diabetes.

Studies in women with PCOS have shown that levels of an EDC called BPA (Bisphenol-A) were higher in women with PCOS than in those without. More importantly, higher levels of BPA were also related to worse metabolism and higher levels of male hormones, both of which are hallmarks of PCOS. (1) Ref

EDCs are a major problem all over the world. This is the reason that the Endocrine Society as well as the World Health Organisation (WHO) have attempted to bring awareness about this. (2) Ref (3) Ref

Beware Of BPA-free!

A few years ago when BPA was banned from being used in infant feeding bottles, manufacturers came up with an alternative product, BPS. It turns out that the alternative may not be a safer option! (4) Ref

Video Slides On Slideshare:

References[+]

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