A 2 minute Anti-Aging Habit

A 2 Minute Anti-Aging Habit

Sedentary behaviors, such as sitting all day, lead to increased risk of early death, heart disease, diabetes, and other health conditions.

Scientists from the University of Utah analyzed data collected from 3,626 men and women who participated in the 2003 – 2004 National Health and Nutrition Examination Survey (NHANES).  They found no benefit for people who replaced 2 minutes of sitting with standing.  However, trading 2 minutes of light intensity activity such as casual walking, gardening, cleaning, for every hour of sitting lowered the risk of death by 33%.

Next time you make an excuse to go for a stretch, a pee break, or distract yourself by weeding your balcony plants between emails- do it every hour and consider it for a good cause!

Share with us what 2 minutes of low intensity activity you have incorporated into your life for every hour of sitting!

Journal Reference: Srinivasan Beddhu, Guo Wei, Robin L. Marcus, Michel Chonchol, Tom Greene. Light-Intensity Physical Activities and Mortality in the United States General Population and CKD Subpopulation. CJASN, April 30, 2015 DOI: 10.2215/%u200BCJN.08410814

 

Fish & Mercury/PCB levels

Not-So-Fishy Fish Choices : A Chart for Mercury and PCB levels for Common Fish

This is a reference table to help us choose fish that has the highest Omega 3 fatty acids, along with the lowest toxic contaminants.

Looks like the winners are Anchovy, Herring, Mackerel and Wild salmons.

Omega-3 fatty acids and industrial contaminants in commonly eaten fish and shellfish.

Type EPA + DHA (mg/serving) (oz) EPA + DHA (mg/100 g) (3.5 oz) Mercury (µg/g) (ppm) PCBs (ng/g) (ppb)
Anchovy 1165 (2) 2055 < 0.05
Catfish, farmed 253 (5) 117 < 0.05 < 50
Cod, Atlantic 284 (6.3) 158 0.10
Fish burger (fast food) 337 (2.2) 546 < 0.05 8
Fish sticks, frozen 193 (3.2) 214 < 0.05
Halibut 740 (5.6) 465 0.25
Herring, Atlantic 1712 (3) 2014 < 0.05
Mackerel, Atlantic 1059 (3.1) 1203 0.05
Mackerel, King 618 (5.4) 401 0.73
Mahimahi 221 (5.6) 139 0.15
Pollock, Alaskan 281 (2.1) 468 < 0.05
Salmon, farmed 4504 (6) 2648 < 0.05 15–51
Salmon, wild 1774 (6) 1043 < 0.05 0.5–5
Sardines 556 (2) 982 < 0.05 22–57
Shark 583 (3) 689 0.99
Snapper 546 (6) 321 0.19
Swordfish 868 (3.7) 819 0.98
Trout 581 (2.2) 935 0.07 11
Tuna (light/skipjack) 228 (3) 270 0.12 45
Tuna (white/albacore) 733 (3) 862 0.35 100
Clams 241 (3) 284 < 0.05 2–3
Crab 351 (3) 413 0.09 6
Lobster 71 (3) 84 0.31
Mussels 665 (3) 782 < 0.15 0.8–7
Oysters 585 (3) 688 < 0.05 0.8–17
Scallops 310 (3) 365 < 0.05
Shrimp 267 (3) 315 < 0.05 0.2–2

DHA: Docosahexaenoic acid; EPA: Eicosapentaenoic acid; PCB: Polychlorinated biphenyls; ppb: Parts per billion; ppm: Parts per million.

Reference: Mozaffarian D, Rimm EB. Fish intake, contaminants, and human health: evaluating the risks and the benefits. JAMA296(15), 1885–1899 (2006).