Aspartame: Cancer Risk?

By Gabe Mirkin, M.D.
Researchers in Italy recently published a study demonstrating that aspartame causes cancer in animals. It showed increased incidence of malignant tumors, lymphomas, leukemias, and cancers of the kidney and nerves (Journal of Environmental Health Perspectives, November, 2005) . On the same day, the Calorie Control Council, an international non-profit association representing the low-calorie and reduced-fat food and beverage industry, came out a report stating that: "Overwhelming Scientific Evidence Confirms Safety of Aspartame; Governments Recommend No Change in Dietary Practices Related to Aspartame." Whom do you believe?
More than a thousand previous studies have shown aspartame to be safe. At present, the U.S. Food & Drug Administration (FDA) has said they are not recommending any changes in the use of aspartame. When the Italian study was reviewed by the expert United Kingdom Committee on Carcinogenicity of Chemicals in Food, Consumer Products and the Environment, the committee found aspects of study findings "implausible.” Four long-term carcinogenicity studies have found no relationship between aspartame and any form of cancer. Aspartame has been consumed for nearly a quarter of a century, and is one of the most thoroughly analyzed food ingredients, with more than 200 scientific studies concluding that it is safe.
Aspartame is composed of two amino acids, protein-building blocks called aspartic acid and phenylalanine. Both amino acids are found naturally in protein containing foods, including meats, grains and dairy products. They are also found naturally in many foods such as fruits and vegetable and their juices. The body handles the components from aspartame in the same way it handles them when derived from other foods. I think that it is unwise to consume huge amounts of any single food or ingredient, but aspartame in small amounts appears to be safe and in my opinion, it is preferable to the refined sugars it replaces in your diet.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
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Walk For Fitness Without Injuries

By Gabe Mirkin, M.D.
Walking is one of the safest and most effective sports for fitness, but to become fit, you have to move fairly fast. You should exercise vigorously enough to increase your heart rate at least 20 beats a minute more than when you rest. Walking at a leisurely pace will not raise your heart rate very much. You can increase your speed by taking longer steps or by moving your feet at a faster rate.
To lengthen your stride, swivel your hips so that you reach out further forward with your feet. This causes you to twist your body from side to side, which forces your toes to point to the outside when your feet touch the ground. By pointing your feet forward after your heel strikes the ground, you will gain a few inches.
To move your feet at a faster rate, you have to move your arms at a faster rate also. Every time one leg moves forward, the arm on the same side moves back and the arm on the other side moves forward. For every step forward, there is an equal number of arm movements forward. To move your arms faster, you have to keep your elbows bent. The fulcrum of your arm swing is at your shoulder. The straighter your elbows, the longer your arms swing as a pendulum from your shoulder, reducing the frequency of arm swings. Bending your elbows shortens the swing and allows you to move faster.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
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Sports Drinks Can Cause Stomach Cramps During Exercise

By Gabe Mirkin, M.D.
A study from the Netherlands shows that sugar in sports drinks slows absorption and increases stomach cramping in running races shorter than 12 miles. (International Journal of Sports Medicine, Volume 26, 2005). Fluids pass through your stomach and are absorbed almost immediately in your intestines. Exercise slows fluid passage from the stomach but does not affect intestinal absorption. Sugar added to drinks can delay stomach emptying to increase risk for cramps.
Another study from the University of Utah, reported in the same journal, shows that taking a salty drink just before exercise increases endurance. Dehydration is the most common cause of fatigue during exercise in fit men and women. This study used salted drinks or placebo (unsalted) drinks with two groups of cyclists, and demonstrated a significant improvement in an endurance time trial as well as better maintenance of blood volume in the group that had the salted drinks.
Anything that increases blood volume should increase endurance. Taking in fluid before exercising increases blood volume, and using salty drinks increases blood volume more than pure water. But a major problem with salty drinks is that they usually taste awful. You can accomplish the same results by drinking water, soda or any other beverage you like and eat a handful of salted peanuts or other salty food before and during your endurance events.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
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Stretching Can Make You a Better Athlete

By Gabe Mirkin, M.D.
A review in the Clinical Journal of Sports Medicine (March 2005) shows that there is no good evidence that stretching prevents sports injuries. Muscles and tendons tear when the force applied to them is greater than their inherent strength, so anything that makes a muscle stronger helps to prevent injuries. Strengthening muscles helps prevent muscle and tendon tears, but stretching does not make muscles stronger. This review showed that stretching does not prevent shin splints, bone stress fractures, sprains, strains or other arm and leg injuries.
However, stretching can make you a better athlete. Competitive athletes need to stretch to makes muscles and tendons longer and more flexible. A longer muscle can exert a greater torque on a joint to help you run faster, lift heavier, throw further and jump higher. Stretching should always be done after your muscles are warmed up. You are likely to injure yourself if you stretch before you have warmed up or when your muscles are tired. Warming up raises muscle temperature to make them more pliable. Stretch no further than you can hold for a few seconds. Bouncing gives you a longer stretch, but can tear muscles. Only competitive athletes need to stretch further than they can hold for a few seconds. If you're over 50, be extra careful because older muscles are less springy and more likely to tear.
Dr. Gabe Mirkin has been a radio talk show host for 25 years and practicing physician for more than 40 years; he is board certified in four specialties, including sports medicine. Read or listen to hundreds of his fitness and health reports at http://www.DrMirkin.com
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