Do people who exercise outlive others?

Just a mere 15 minutes of exercise per day can increase your lifespan by three years¹! This statement is based on a recent study published in the journal Lancet. So it is true people who exercise regularly tends to live longer than those inactive types.

However, do hardcore exercise people who stick to extreme long cardio exercise like marathons, triathlons and long bike races outlive the moderates?

Not necessarily, according to a research, once you reach 40 to 50 minutes of vigorous exercise a day the benefits will plateau and beyond that duration actually will negate your health especially your heart. As Dr. James O'Keefe, a research cardiologist and a former elite athlete said '' Beyond 30-60minutes of aerobic exercise a day, you reach a point of diminishing returns''.²

Besides that, Dr. O'Keefe also commented that runner do live longer than non-runners by generally 20% but only runners who run 5-20 miles per week will benefit the most. Once you reach 25 miles or more per week, the benefits actually disappear²!

So let’s stay moderately fit.

Reference:

1.       Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. The Lancet, Volume 378, Issue 9798, Pages 1244 - 1253, 1 October 2011 doi:10.1016/S0140-6736(11)60749-6.

2.       Wall Street Journal November 27, 2012

Is Acetaminophen a perfectly safe option for pain relief?

Commonly, acetaminophen is better known as Panadol or paracetamol. Everyone, inclusive of healthcare professionals, doctors as well as pharmacists assumes that acetaminophen is a very safe option for pain relief which is not surprising considering the fact that acetaminophen containing products are easily available for purchase or prescribed over the counter. However, a recent VITAL study published showed that increased risk of blood cancer is found to be related to persistent 'high' usage of acetaminophen¹. If you are taking acetaminophen at least four times a week, you are categorized as ‘high’ user.

Besides that, high consumption of acetaminophen could also lead to liver problems. As the FDA (U.S Food and Drug Administration) stated on acetaminophen information  " … taking more than the recommended amount [of acetaminophen] can cause liver damage, ranging from abnormalities in liver function blood tests, to acute liver failure, and even death."

So is it safe to take acetaminophen at recommended dosage?

It turns out that it might not be necessarily true as a study published in the Journal of The American Medical Association showed that 31% to 44% of the participants who consumed acetaminophen at recommended dosage for 2 weeks (4g per day) displayed marked ALT increase².  ALT is an enzyme found highest in the liver and abnormal reading of this enzyme might indicate some form of injury to the liver.³

Other study shows that that regular consumption of acetaminophen will lead to higher rates of asthma and reduced lung function.⁴

 

So are there alternatives for pain relief?

Non-steroidal Anti-inflammatory Drugs (NSAIDs) like Voltaren, Celebrex, Arcoxia and opioids analgesics such as tramadol are widely available pain killer alternatives at pharmacies. However, do take note that all these drugs will still do more harm than good if consumed in long term.

Besides, we must always remember, should any part of your body be experiencing persistent pain, it might be a signal that something is wrong. Pain killers will only relieve your symptomatic pain temporarily and not treat the root cause.

Some suggestions that I have which can provide excellent pain relief without any hazardous side effects includes:

•        Exercise: Moderate exercise (15-30 minutes a day) can produce and deliver endorphins - your body’s natural painkillers.

•        Omega 3: It is well-known to have anti-inflammatory properties and very good in relieving arthritis problem.

•        Astaxanthin: This is one of the most potent lipid-soluble antioxidant known to have anti-inflammatory properties and you may need a high dose of it to achieve the desired effect (more than 8mg).

•        Curcumin: A spice commonly used in Asian food which had shown a very promising effect in reducing pain and immobility.

•        Ginger: A herb that provides some degree of pain relief as well as stomach settling.

•        Bromelain: This enzyme, found in pineapples, is a natural anti-inflammatory.

•        Broccoli:  It contains a type of phytonutrient known as sulforaphane which may help to alleviate inflammation of joint.

•        Cherries: This delicious fruit is rich in antioxidant which can alleviate inflammations and shorten exercise–induced pain.

•        Avoid deep fried, high in sugar and processed food. 

 

References:

1.       Long-term use of acetaminophen, aspirin, and other nonsteroidal anti-inflammatory drugs and risk of hematologic malignancies: results from the prospective Vitamins and Lifestyle (VITAL) study. J Clin Oncol. 2011 Jun 10;29(17):2424-31. doi: 10.1200/JCO.2011.34.6346. Epub 2011 May 9.

2.       Aminotransferase Elevations in Healthy Adults Receiving 4 Grams of Acetaminophen DailyA Randomized Controlled Trial. JAMA. July 5, 2006, Vol 296, No. 1

3.       Medline Plus

4.       The Association of Acetaminophen, Aspirin, and Ibuprofen with Respiratory Disease and Lung Function. American Journal  of Respiratory and Critical Care Medicine. Vol 171 no 9,966-971. 1^st May 2005