One more reason to take breaks from sitting: a smaller waistline

Always wanted a smaller waist? Scientists have discovered that the answer could be something as simple as taking frequent small breaks from sitting.

A U.S. National Health and Nutrition Examination Survey published in the European Society of Cardiology’s European Heart Journal revealed that participants who took more small breaks from sitting had smaller waistlines than those who did not. This was true even for those who were spent up to 21.2 hours a day sedentary. For the 25% of participants who took the most breaks from sitting, the survey found that waistlines were on average 1.61 inches or 4.1 centimeters smaller than the 25% of participants who took the fewest breaks. The survey, led by University of Queensland researcher followed 4,757 people, all aged 20 and older. The survey lasted for seven days, during which participants wore an accelerometer on their right hips when they were awake. These accelerometers measured the intensity of the participants’ physical activity. Low levels of intensity were equated with sedentary periods.

Having a small waistline indicates less abdominal fat, which in turn is an indicator for better heart health. Larger waists, on the other hand, are linked to cardiovascular disease and high blood pressure as well as higher risk for type 2 diabetes. Another study published in the journal, Obesity, links increases in waistlines to increased chance of premature death.

Participants who took more frequent breaks from sitting also had lower levels of C-reactive protein (CRP). CRPs are produced by the liver. Production is correlated with the level of inflammation in the body. The study also found that taking breaks had a significant effect on lowering HDL-cholesterol, particularly in non-Hispanic whites. Conversely, those who were had higher sedentary times tended to have larger waists, higher HDL-cholesterol, CRPs, triglycerides and insulin.

The benefits of frequent breaks from sitting is linked to muscle activity in the legs and back. When sitting or reclining, these large muscles are largely inactive. However when standing, these muscles are forced to continually contract in order to maintain posture. This increased activity helps to clear plasma triglycerides, which is a risk factor for cardiovascular disease.

Still not convinced? By taking frequent breaks and doing some stretches while sitting at work will also save you from frequent neck and back pain.

Source: http://www.msnbc.msn.com/id/41028986/ns/health-diet_and_nutrition/

Dr. David P. Chen
Chiropractor in Laurel, MD 20708
Laurel Regional Chiropractic

HYPERCHOLESTEROLEMIA, HYPERTRIGLYCERIDEMIA - Nuts, Total Cholesterol, LDL Cholesterol, HDL Cholesterol, Triglycerides

Nut Consumption May Improve Blood Lipid Profiles
Keywords:	HYPERCHOLESTEROLEMIA, HYPERTRIGLYCERIDEMIA - Nuts, Total Cholesterol, LDL Cholesterol, HDL Cholesterol, Triglycerides
Reference:	"Nut consumption and blood lipid levels: a pooled analysis of 25 intervention trials," Sabate J, Ros E, et al, Arch Intern Med, 2010; 170(9): 821-7. (Address: Department of Nutrition, Loma Linda University, Nichol Hall Room 1102, Loma Linda, CA 92350, USA. E-mail: jsabate@llu.edu ).
Summary:	In a pooled analysis of 25 nut consumption studies involving 583 men and women with normolipidemia and hypercholesterolemia who were not taking lipid-lowering medications, results indicate that nut consumption may improve lipid profiles in a dose-dependent manner. A mean daily consumption of 67 g of nuts was associated with a 5.1% mean reduction in total cholesterol concentration, a 7.4% mean reduction in low-density lipoprotein cholesterol concentration (LDL-C), and a 5.6% mean reduction in ratio of LDL-C to high-density lipoprotein cholesterol concentration (HDL-C). Additionally, subjects with blood triglyceride levels of at least 150 mg/dL showed a 10.2% mean decrease in blood triglyceride levels. Lastly, the lipid-lowering effects of nut consumption was found to be strongest in subjects with high baseline LDL-C and subjects with low BMI (body mass index). Thus, the authors of this study conclude, "Nut consumption improves blood lipid levels in a dose-related mann er, particularly among subjects with higher LDL-C or with lower BMI."

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