Mark Blumenthal
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 Dry extract: 330 mg, 3 times daily, for improvement of oxygen uptake during moderate exercise.
Contraindications
None known.
Pregnancy and Lactation: None known.
Adverse Effects
None known.
Drug Interactions
None known. Diabetics may need to monitor insulin levels because of the blood sugar-lowering effect.
Comments
When using a dietary supplement, purchase it from a reliable source. For best results, use the same brand of product throughout the period of use. |
Gary Null, Ph.D.
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 In addition to the release of endorphins, moderate exercise promotes the release of natural cortisone. Also, since pain and discomfort are frequently accompanied by excessive anxiety, the stress-relieving aspect of exercise can be quite beneficial. Furthermore, exercise can normalize sleep patterns and enhance self-confidence, both of which can be useful in the treatment of pain. moderate exercise includes activities like brisk walking, biking, and swimming. The idea is to choose something pleasurable that one can look forward to doing, and stick with. |
The Life Extension Editorial Staff
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 Exercise Reduces Stiffness and Pain
In addition to drugs, diet modification, and supplement options, moderate exercise can also be beneficial in controlling the stiffness and pain associated with the condition. In addition to promoting overall fitness, physical activity assists in maintaining flexibility and building muscle strength, helping to protect joints. Walking, bicycling, swimming, and some types of moderate and paced weight-bearing exercise are good examples of physical activity that may be appropriate for persons with PMR. |
Michael Castleman
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 Regular moderate exercise is enough."
What exactly is "moderate exercise"? Brisk walking, bicycling, swimming, dancing—even gardening and housework, if you put effort into them. And what's "regular"? About 30 minutes every day. But that 30 minutes doesn't have to be all at once, Dr. Blair points out. Short-duration activities that add up to 30
36
When Working Out Hurts
I t's normal to feel some muscle soreness 12 to 48 hours after exer-Icising, especially if you're not in great shape. Soreness feels like a dull ache. |
The Life Extension Editorial Staff
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| Although moderate exercise has been shown to improve immunity, extreme and pro-longed exercise has been shown to suppress the immune system (Fitzgerald 1991). This is commonly called overtraining syndrome (OTS) and is common with athletes who train too long and too hard.
A study reported in the Review of Environmental Health showed that various parameters that measure immune response were actually suppressed during vigorous and prolonged heavy exercise. |
Ray Strand, M.D.
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 The Diabetes Prevention Study showed that even patients with glucose intolerance could avoid becoming diabetic over 50 percent of the time by simply adopting a moderate exercise program and improving their eating habits.2 The medical literature strongly supports a trial of healthy lifestyle changes for patients who have developed high blood pressure, diabetes, or elevated cholesterol prior to starting any medication.
Physicians most often lack the time or desire to inform patients specifically of what they need to do to be proactive about their health. |
Heather Boon, BScPhm, PhD and Michael Smith, BPharm, MRPharmS, ND
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 A more recent randomized, placebo-controlled study of ginseng (200 mg, 7% standardized extract daily) for 3 weeks found that ginseng did not enhance peak aerobic exercise (nor did maximal oxygen uptake change) in 28 healthy young adults with moderate exercise capabilities.35 To some extent these findings were supported by a subsequent randomized, double-blind, placebo-controlled trial of 350 mg ginseng daily for 6 weeks. |
Earl L. Mindell, RPh, PhD with Virginia Hopkins, MA
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| Get some moderate exercise at least 30 minutes every day or 45 minutes three to four times a week. Eat a low-fat, low-sodium, low-sugar diet emphasizing whole, fresh foods, especially vegetables, grains, and plenty of fiber. Avoid refined, packaged, and processed foods. Limit alcohol consumption to two drinks per day or less. Avoid coffee. Stop smoking.
Avoid drugs that raise blood pressure. Drink plenty of water. |
Michael Castleman
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| And we can help prevent or treat every one of them with regular moderate exercise.
Regular moderate exercise supports good health. It helps you lose weight faster, sleep better, and think more clearly. It boosts your immune system, eases osteoarthritis and back pain, minimizes menopausal discomforts, and combats
How Fit Are You Now?
Whether you're just starting an exercise program or you're already leading an active lifestyle, this simple self-test by Bryant A. Stamford, Ph.D. |
The Life Extension Editorial Staff
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| Knowing this, it is important to incorporate some form of exercise into your weekly routine. moderate exercise on a consistent basis can make a significant improvement in your mental and physical health.
To achieve the national health objective for increasing leisure-time physical activity, comprehensive public health efforts are needed to improve reported levels of leisure-time physical inactivity for all population groups for all months of the year. |
Richard P. Brown, M.D., and Patricia L. Gerbarg, M.D.
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 Physical: Regular sleep habits,- healthful diet,- Rhodiola rosea and other energy-boosting supplements,- regular moderate exercise,- physical activities such as dancing, cycling, sailing, or team sports,- yoga, tai chi, or martial arts,- yogic breathing,- sexual intimacy,- adjusting your schedule to accommodate fluctuating energy levels. |
Michael T. Murray, N.D., Joseph E. Pizzorno, N.D.
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 Although more strenuous exercise is required to benefit the cardiovascular system, light to moderate exercise may be best for the immune system. One study found that immune function was significantly increased by the practice of Tai Chi exercises.36 Tai Chi is a martial arts technique that features the movement from one posture to the next in a flowing motion resembling dance. The research thus far suggests that light to moderate exercise stimulates the immune system, while intense exercise (e.g., training for the Olympics) can have the opposite effect. |
Phyllis A. Balch, CNC
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 Aerobic and even moderate exercise is a natural way to increase HDLs, but you should consult with a health-care provider before beginning any new exercise program.
• Obesity. Excess weight is associated with higher levels of VLDLs and triglycerides, and lower levels of HDLs.
• Smoking. This damages the walls of the blood vessels, making them prone to accumulate fatty deposits. It may also lower HDL levels by as much as 15 percent.
• Stress and sustained tension. This induces the secretion of hormones that cause undesirable shifts in cholesterol, HDL, and LDL levels, among other things. |
James A. Duke, Ph.D.
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 A low-fat diet and regular moderate exercise is the way to go. I'd suggest gradually working up to the point where you can walk briskly for an hour every day. You already know how to walk, and you don't have to buy any special equipment or join a health club. If you've never been physically active, don't despair. Walking and other moderate exercise programs produce the greatest benefits in those who have been the least active.
There's also good evidence that supplementation can help prevent some diabetic complications. |
Richard P. Brown, M.D., and Patricia L. Gerbarg, M.D.
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| For someone whose regular physical activities include moderate exercise such as brisk walking or biking for 20 to 30 minutes a day, we recommend a daily regimen of two to four 100-milligram capsules of Rhodiola rosea. We also suggest a good multivitamin such as Geri-forte or Bio-Strath for extra B vitamins, minerals, and antioxidants.
People who engage in intense aerobic workouts or weight training, or who participate in competitive sports, need stronger formulas. |
Jack Challem
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 Standard Treatments
Prognosis and treatments are poor, though moderate exercise may improve overall quality of life.
Nutrients That Can Help
Compelling evidence indicates that a number of antioxidants and omega-3 fish oils may reduce the impact of air pollutants on lungs and help maintain normal lung function. This does not prove that these nutrients might help reduce the risk or severity of COPD. However, it is likely that these nutrients would exert some benefits in COPD, as long as they were consumed long before lung damage became irreversible. |
Textbook of Natural Medicine 2nd Edition Volume 2Michael T. Murray, ND
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| Dr Kaiser's treatment included:
• anti-retroviral therapy
• antibiotic prophylaxis combined with botanical and nutritional supplementation
• moderate exercise
• abstinence from cigarettes, drugs and alcohol
• stress reduction techniques
• participation in an emotional support group and moderate exercise.
He has released data based on his private practice files during a surveillance period of 4.25 years (March 1987-June 1991). He reports that of 134 patients tracked (asymptomatic, symptomatic, and AIDS), 119 remained stable or improved their diagnosis during the 4. |
Textbook of Natural Medicine 2nd Edition Volume 1Michael T. Murray, ND
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| Although more strenuous exercise is required to benefit the cardiovascular system, light to moderate exercise may be best for the immune system. One study found that immune function was significantly increased by the practice of t'ai chi exercises 45 T'ai chi is a martial art technique which features the movement from one posture to the next in a flowing motion that resembles dance. The research thus far suggests that light to moderate exercise stimulates the immune system, while intense exercise (e.g. training for the Olympics) can have the opposite effect. |
Phyllis A. Balch, CNC
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| Exercise
Finally, if you want to lower your cholesterol level, get regular moderate exercise. Exercise is essential for proper function of the gallbladder and other organs. It increases the transport of oxygen to all the cells and improves circulation. Deep-breathing exercises also help to stimulate the gallbladder and liver. (Consult with a health-care provider before beginning any new exercise program. |
| Get regular moderate exercise (but don't overdo it). Exercise reduces stress and elevates mood, which has a positive effect on immune response. It also helps to maintain the immune system by promoting blood circulation and ensuring a plentiful supply of oxygen to every part of the body.
Do not smoke or consume beverages containing alcohol or caffeine, and do not take any drugs except those prescribed by your physician. |
National Women's Health Network
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 From a public health perspective, the benefit conferred by mild and moderate exercise, although lesser in magnitude than that of strenuous exercise, is equally important," writes G.A. Green-dale in the Journal of Women's Health.70
Weight-bearing exercise stimulates bone formation but is less effective than estrogen. However, recent research has found that calcium supplements, combined with moderate exercise programs, can slow bone loss more effectively than either one alone. |
Attaining Medical Self SufficiencyDuncan Long
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| Although moderate exercise enhances the immune system, ijt appears that an infection may be made worse if you exercise when you're sick.130 131 132 133
The exact reason for this is unknown, but exercise may spread the infection through increased blood flow. Or it may be that once you're sick, your immune system will already be working at its peak capacity and all you'll do is run yourself down. Either way, it's wise to slow down and take it easy once you have an illness.
Rest and give your body a chance to take care of things on its own. |
Gary Null, Ph.D.
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| Meditation, progressive muscle relaxation, yoga, and moderate exercise, such as swimming and walking, can be employed to further reduce stress and improve the emotional state. hen the herb feverfew is accompanied by 250 to 500 mg of magnesium
V V and 125 mg of ginkgo biloba on a daily basis, the symptoms of migraines can be drastically reduced. This combination of supplements has met remarkable success in the treatment of people who regularly suffer from migraines, and can serve as an effective substitute for conventional treatments. |
| Examples are dong quai for menstrual cramps, feverfew for migraines, and white willow bark for regular headaches.
A moderate exercise program will produce endorphins to help alleviate pain.
What to Avoid
Treatment Summary
The practice of chiropractic care can correct problems that are at the root of chronic pain, especially when they relate to the spine and nerves.
Working to overcome the depression that often accompanies chronic pain may speed up the healing process. |
Paul Pitchford
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 Get regular moderate exercise, outdoors if possible, in sunlight and fresh air. w The Child Within w Understanding the nature of life, why and how individuals come into being, and the
^ purpose behind procreation are fundamental questions that are not often satisfactorily dealt with, even by parents. When we are able to accept the mystery of life equally with our logical, explainable reality, we begin to enter the world of the w child and can begin to grow with our children. |
Gary Null, Ph.D.
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| Furthermore, exercise can normalize sleep patterns and enhance self-confidence, both of which can be useful in the treatment of pain. moderate exercise includes activities like brisk walking, biking, and swimming. The idea is to choose something pleasurable that one can look forward to doing, and stick with.
There are a variety of stretches and exercises that can aid in the healing process and alleviate a number of painful disorders:
•For Sciatica... |
Paul Pitchford
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| Tissue oxygen is maximized by moderate exercise, living where there is clean air, eating freshly prepared, lightly cooked or raw food, and emphasizing chlorophyll- and germanium-rich foods. If flour or cracked cereals are used, they should be freshly milled. Overeating must be avoided. (See "Oxygenation," page 38.)
• Symptoms of interior dampness such as cancer are aggravated by living in a damp space such as a basement room. The living space should be dry, and residing in a dry climate is also helpful. |
Gary Null, Ph.D.
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| Exercise
Most pregnant women benefit from a mild to moderate exercise program. The best level of exercise depends on how active a woman was before pregnancy, but most women can increase their endurance and should be encouraged to start at a comfortable level and build up. The exceptions are women whose doctors advise against an exercise program due to specific health concerns, such as pregnancy-induced hypertension, premature rupture of membranes, incompetent cervix, persistent second- and third-trimester bleeding, and premature labor in a prior pregnancy or current one. |
Paul Pitchford
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| Also important are chlorophyll-rich foods, adequate sunshine and moderate exercise. Barley- and wheat-grass products, because of their many anti-inflammatory and detoxification properties, excel in the treatment of nearly all types of arthritis and rheumatism. Alfalfa, in tablets or tea, is also of exceptional benefit in most cases; neutral in thermal nature, alfalfa is effective in these conditions with either cold or heat signs.
The appropriate regeneration DIET A, B, or C (beginning on page 367) is useful for healing damaged tissues. |
the Editors of PREVENTION
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 First, make sure that your pet is getting moderate exercise. Twenty minutes of walking each day can keep him limber. Also, help your pet maintain a healthy weight. Extra pounds only add to the wear and tear on joints that are already failing. To slow cartilage breakdown and help repair the joint, give your pet a daily dose of glucosamine sulfate, a nutritional supplement derived from cartilage, says Jeanne Olson, D.V.M., a holistic veterinarian in North Pole, Alaska. Check with your vet for the proper dosage.
The herbs listed here can help reduce pain, swelling, and inflammation. |
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