More evidence for the prevention of prostate cancer by dietary changes and exercise.

It has been suggested that prostate cancer might be an aspect of the metabolic syndrome, a co ndition which includes insulin resistance, high blood pressure and weight gain. Insulin resistance means that the insulin is not as effective as it used to be in transferring the blood sugar into the cells where it can be used for energy, due to changes on the receptor sites of the cells.

Diet and exercise have shown to alter factors that slow the growth and induce apoptosis (cell death) of prostate cancer. The research reviewed here investigated why exercise and a diet low in fat and high in fiber would provide anticancer effects (Soliman S. et al. 2009, Barnard RJ. 2007)

The researchers found that the intervention slowed the growth and increased apoptosis (cell death) in prostate cancer cells and the results were associated with a reduction in serum IGF-1 (insulin like growth factor-1).

Exercise and the right diet have a health promoting effect on the growth factor IGF-1.

The researchers concluded that diet and exercise intervention might help prevent prostate cancer as well as aid in the treatment of prostate cancer during the early stages of development.

To learn more about an effective dietary approach read the book “The Food Connection”, click here.

To read original research abstracts click on the references below.




Reference:

Analyzing Serum-Stimulated Prostate Cancer Cell Lines After Low-Fat, High-Fiber Diet and Exercise Intervention. Soliman S, Aronson WJ, Barnard RJ,. Evid Based Complement Alternat Med. 2009 Apr 17.

Prostate cancer prevention by nutritional means to alleviate metabolic syndrome. Barnard RJ,. Am J Clin Nutr. 2007 Sep;86(3):s889-93.

3 minutes of exercising gives the same benefits as 1 hour or more.

Would you spend 3 minutes, 3 days per week exercising if it gave you the same cardiovascular and metabolic benefits as exercising for 1 hour also 3 times per week?

Maybe you think this sounds too good to be true, but research has really demonstrated that to be possible.

In 2008 three studies were conducted evaluating the effects of extremely low volume high-intensity interval training on cardiovascular and metabolic changes. One study compared two groups of participants where one group did low-volume sprint interval training consisting of four to six 30 second high intensity sprints on a stationary bike, separated with 4.5 minute recovery three days per week for six weeks (Rakobowchuk M, et al, 2008). The other group did 40-60 minutes of continuous cycling of approximately 65% of capacity 5 days per week for six weeks. At completion of the study, the researchers concluded that low volume sprints interval training produced improvement in peripheral vascular structure and function comparable to endurance training.

A similar study compared 30 seconds bicycle sprints repeated four to six times with 4.5 minutes recovery between repeats three times a week with 40-60 minutes continuous cycling at a 65% workload for 5 days a week (Burgomaster KA, et al, 2008). After six weeks, this study found similar changes in mitochondrial markers for skeletal muscle carbohydrate and lipid oxidation for both protocols.

The most recent study done by another research group investigated changes in insulin sensitivity using the same protocol of high intensity interval training (Babray JA, et al 2009).

They found that the insulin sensitivity improved by 23% while aerobic cycling performance improved by 6% in only six sessions over 2 weeks.

Insulin sensitivity relates to the glucose metabolism, the more insulin sensitive you are the better it is.

Insulin resistance (low insulin sensitivity) leads to type 2 diabetes and a variety of other health problems.

Reference:

Extremely short duration high intensity interval training substantially improves insulin action in young healthy males. Babraj JA, et al. BMC Endocr Disord. 2009 Jan 28;9:3.

Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. Burgomaster KA, et al. J Physiol.2008 Jan1;586(1):1-2.

Sprint interval and traditional endurance training induce similar improvements in peripheral arterial stiffness and flow-mediated dilation in healthy humans. Rakobowchuk M, et al. Am J Physiol Regul Integr Comp Physiol. 2008 Jul;295(1) :R236-42.