Health News

“Live healthy...Live well”

Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.

by Larry Kline

email: livehealthy-livewell@cox.net

Exercise For The Brain - Aerobic exercise and strength training plays a vital role in maintaining brain and cognitive health throughout life. A review of 111 recent articles suggests aerobic exercise is important for getting a head start during childhood on cognitive abilities. Physical inactivity is associated with poorer academic performance and results on standard neuropsychological tests, while exercise programs appear to improve memory, attention, and decision-making. These effects also extend to young and elderly adults, with solid evidence for aerobic training benefiting executive functions, including multi-tasking, planning, inhibition, and increasing the volume of brain structures important for memory. Journal of Applied Physiology, 07/11.

INTENSE WORKOUTS CONTINUE TO BURN – people who exercise vigorously continue to burn extra calories long after they are finished working out.

            Researchers found that test subjects, who biked intensely on a stationary bike for 45 minutes burned an extra 190 calories over the 14 hours after their workout.  This is in addition to the calories they used while exercising.

            The scientists studied the caloric expenditures of test subjects ages 22 to 33, using a scientific device called a metabolic chamber.  Researchers are able to measure the participants’ oxygen consumption and carbon dioxide production in the room and determine the calorie expenditure of that person.  Each participant had a rest day in the room, doing very little activity for 24 hours except for sitting and sleeping.  The next day, the participants did the same routine, except that they cycled vigorously for 45 minutes.

            The researchers found that the participants burned an average of 190 calories more during the 14 hours after exercising compared to their rest day in the chamber.  The exercisers burned an average of 519 calories during the biking sessions and burned a total of 709 more calories on workout days than rest days, meaning that the intense workouts yielded an additional 190 calories burned long after the workout session.

            That means a person would lose one pound after five intense exercise bouts if they resisted the temptation to eat more.       

            These findings also apply to other high-intensity, sweat-producing activities such as running, jogging, and playing intense games of basketball, tennis, or soccer.  To get the extra calorie-burning benefits, the workout needs to be intense enough that you are sweating, with your body temperature up and a significant increase to the resting heart rate – even getting into an anaerobic range.  Other research has evaluated moderate-intensity workouts, such as walking, and found no post-activity impact on calories burned.  To get walking into the post-exercise “after-burner” mode, walkers would have to have a sustained hike up hill with a backpack, stair climbing, or race-walking to be able to elevate the heart rate sufficiently to achieve the greater post-exercise calorie burn.  Medicine & Science in Sports & Exercise, 09/11.

HEALTHY LIFESTYLE PAYS DIVIDENDS – sudden cardiac death, which occurs when the heart stops beating, accounts for half of all heart disease deaths. (The other half-myocardial infarctions – occurs when blood flow to the heart muscle gets blocked.)

            Doctors can lower the risk of cardiac arrest by implanting defibrillators in patients who have irregular heartbeats.  But only 25 to 30 percent of sudden deaths occur in those people.  A study suggests that a healthy lifestyle can also cut the risk.

            Researchers tracked more than 81,000 women for 26 years to see who had a “low-risk” lifestyle, which was defined as:

                        -not smoking

                        -being neither overweight nor obese

                        -getting at least 30 minutes of exercise a day

                        -eating a diet rich in vegetables, fruits, nuts, beans, whole grains, and fish, with a low intake of red and processed meat, considerably more monounsaturated fat (canola and olive oils) than saturated fat (the kind in red meat and high-fat dairy), and a moderate intake of alcohol.

            Compared to women who had none of these low-risk factors, the risk of sudden death was 46 percent lower in women with one low-risk factor, 59 percent lower for two, 67 percent for three, and 92 percent lower for those with all four low-risk factors.

            A healthy lifestyle could prevent 81 percent of the 250,000+ sudden cardiac deaths in the United States each year.  Journal of the American Medical Association 306:62, 2011.

D FOR DIABETES? – vitamin D may protect the pancreas from diabetes in people who are at high risk for the disease because their blood sugar levels are above normal. 

            Researchers assigned adults with pre-diabetes to take either vitamin D (2,000 IU a day), calcium (400 mg twice a day), both, or a placebo.  Then they measured how well beta cells in the pancreas secreted insulin.

            After four months, beta-cell function improved by 26 percent in the vitamin D takers and worsened by 14 percent in those who got no vitamin D.  The worse your beta cells perform, the greater the odds of diabetes.  Calcium had no impact on beta-cell function.

            A follow-up, long-term study is now underway to see if vitamin D lowers the risk of diabetes.  Until the results are in, researchers suggest supplementing 600 IU/day until age 70 and 800 IU/day after that.  Nutrition Action Healthletter, 09/11.

THE HAZARDS OF EATING OUT – restaurant meals have about 60 percent more calories than meals made at home, according to a survey of 300 chefs at restaurants ranging from elegant to fast food.  (If dining out with your spouse, consider sharing an entrée – LK) University of California Berkeley Wellness Letter, 02/07.

“AMers” vs “PMers” DINING – is eating earlier in the day better than eating late?  Weight Watchers, Atkins, and South Beach diets have all told dieters to limit the food they eat at night.  For generations, people have believed that food eaten when they are less physically active is more likely to be stored as fat than burned for energy.  However, recent research disputes this belief.  Researchers tracked the eating habits and body weights of more than 7,500 men and women for 10 years and found that the percentage of their daily calories they ate after 5 p.m. had no bearing on changes in their weight.

            There is no credible evidence that the time of day has any impact on the storage of fat.  Eating extra calories because you are tired, bored, or stressed will eventually show up as stored fat.  Nutrition Action Healthletter, 06/11.

SMOKING INCREASES THE RISK OF CERVICAL CANCER – women almost always have to be infected by certain strains of the human papilloma virus (HPV) to develop this cancer.  A Swedish study found that smokers infected with these strains were 14 times more likely to develop cervical cancer than infected nonsmokers and the longer they smoked, the higher the risk.  University of California Berkeley Wellness Letter 02/07.

Exercise: Good Reasons - Exercise helps the body resist upper respiratory tract infections, increases your anaerobic threshold (allowing you to work or exercise longer at a higher level before a significant amount of lactic acid builds up), helps to preserve lean body tissue, and improves ability to recover from physical exertion.  Surgeon General's Report on Physical Activity and Health, 1996

           

            

Health News

HEALTH NEWS

“Live healthy...Live well”

Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.

by Larry Kline

email: livehealthy-livewell@cox.net

20^th ANNIVERSARY ISSUE

This edition marks a milestone – we have been publishing the Heath News for the pilots of Southwest Airlines and their families for 20 years. While serving as Air Safety Chairman for SWAPA in the late ‘80s and early’ 90s, we started including articles of interest concerning health matters which were interspersed with air safety reports and articles.  This feature proved popular with flight crews; feedback received indicated crews desired to continue to receive this information.  Beginning in 1992, this feature flourished and assumed a life of its own. 

Looking back, 20 years ago flight crews did not have many good work out options available on overnights as very few of our crew hotels had any kind of workout facility.  A few, like the DTW Renaissance Hotel downtown, had good fitness clubs. Many crew rest properties, however, were lucky to have a treadmill, Schwinn Airdyne, or a primitive Monarch bike with a resistance band, and perhaps a rusty Universal set. We have come a long way in two decades.

Over these years, you, the readers, have indicated the worth and benefit of this research. It has been our privilege to continue to find information and to report in a concise manner articles that help you and your loved ones make good health and fitness decisions. 

Larry Kline

SUGAR AND CHOLESTEROL – people who eat the most added sugars have lower levels of HDL (good) cholesterol and higher levels of triglycerides; both will raise the risk of heart disease.

            Researchers examined the odds of having low HDL (under 50 for women and under 40 for men) and high triglycerides (over 150 for both men and women) in a nationwide sample.

            Those who got at least 10 percent of their calories from added sugar were 50 percent more likely to have low HDL than those who got less than 5 percent from added sugar.  Those who ate the most added sugar (at least 25 percent of their calories) were three times more likely to have low HDL.  Sugar eaters were also more likely to have high triglycerides.

            The American Heart Association recommends no more than about 100 calories (six teaspoons) a day from added sugar for women and no more than 150 calories (nine teaspoons) for men.  A 12-ounce can of Coke has about 10 teaspoons of added sugar.  Journal of the American Medical Association 303:1490, 2010.

OCCASIONAL SMOKER? – the percentage of American adults who smoke (20 percent) has not changed much in recent years, but the proportion who smoke only occasionally has grown.  About half of smokers do not smoke every day or smoke fewer than six cigarettes a day. 

            It is better to be a light smoker than a heavy one, of course, but the risks are still substantial.

-Smoking one to four cigarettes a day increases the risk of dying from heart disease by 200 percent and from all causes by 50 percent.

-When they cut down, former heavy smokers tend to puff more frequently and more deeply and thus get two to eight times more toxins per cigarette.

-When smokers cut down, the level of carcinogens they inhale does not drop in proportion to the cutbacks they make.  Thus, those who cut their smoking by 90 percent (to just two or three cigarettes a day) reduce levels of tobacco carcinogens in their bodies only by half. University of California Berkeley Wellness Letter 5/10.

“I met the surgeon general - he offered me a cigarette.” Rodney Dangerfield

MORE BENEFITS OF USING OLIVE OIL - Consuming olive oil may help prevent strokes in older people. After considering diet, physical activity, body mass index and other risk factors for stroke, the study found those who regularly used olive oil for both cooking and as a salad dressing had a 41 percent lower risk of stroke. Olive oil has been associated with protective effects against many cardiovascular risk factors such as diabetes, high blood pressure, high cholesterol and obesity. American Academy of Neurology, June 2011

High Blood Pressure In Young People? – 20 percent of young American adults may have high blood pressure. People with high blood pressure have a much higher risk of stroke and heart disease, the leading cause of death among adults in the US. It is also a condition that often shows no signs or symptoms, and many otherwise healthy people who have it first find out when a health professional measures their blood pressure. The findings are significant because they indicate many young adults are at risk of developing heart disease, but are unaware they have hypertension. Epidemiology, May 2011.

vitamin C - is not effective at preventing the common cold in the general adult population. However, vitamin C consumption may reduce the duration of cold symptoms in both adults and children, but it does not decrease the severity of cold symptoms. The intake of nutrients strongly influences the immune system.  For a long time there has been a controversy whether vitamin C contributes to the prevention and therapy of the common cold. Several cells of the immune system can indeed accumulate vitamin C and need the vitamin to perform their task, especially phagocytes and t-cells. Thus a vitamin C deficiency results in a reduced resistance against certain pathogens while a higher supply enhances several immune system parameters. With regard to the common cold, different studies, including meta-analyses, underline that the prophylactic intake of vitamin C may slightly reduce the duration of the illness in healthy persons but does not affect its incidence and severity. Supplementation of vitamin C is most effective in cases of physical strain or insufficient intake of the vitamin. With regard to the therapy of the common cold, the application of vitamin C alone is without clinical effects. Cochrane, PubMed, Natural Standard, and the National Center for Complementary and Alternative Medicine databases were searched to identify and acquire primary research reports-Christine Kline RD, CNSD

Muscle Up - How important is it to exercise your muscles? The human body has over 600 muscles accounting for 40 percent of the body's weight. When exercised regularly, muscles are your primary mechanism of maintaining your metabolism, thus burning fat. Maintaining the flexibility of your joints and surrounding soft tissues allows muscles to function at their highest level. Gray's Anatomy.

Exercise Myth –Stretching Prepares Your Body for Exercise. Stretching before exercise is a sacred ritual, but researchers have been finding that it actually slows you down. Florida State researchers recently showed that stretching before a run makes you about 5 percent less efficient, meaning you have to burn more energy to run at the same pace. This year, Italian researchers studying cyclists discovered why stretching is counterproductive. They found evidence that toe-touching stretches change the force-transmission properties of muscle fibers and alter the brain signals to muscle, reducing exercise efficiency by about 4 percent. Furthermore, there’s insufficient scientific evidence that pre-exercise stretching reduces injury risk. Popular Mechanics (Health Section) 9/11.

STRETCHING PREPARES YOUR BODY FOR EXERCISE

Health News

REPORTING POINT 12/11

HEALTH NEWS

“Live healthy...Live well”

Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.

by Larry Kline

email: livehealthy-livewell@cox.net

TEXTING/DRIVING RISK – at least 28 percent of all traffic crashes in the U.S. (or 1.6 million crashes each year) are caused by drivers using cell phones or sending/reading text messages, according to estimates by the National Safety Council.  That includes 1.4 million accidents each year caused by cell phones and at least 200,000 accidents caused by texting.  At any given moment, about one in ten drivers is using a phone, and one in 100 is texting.  University of California Berkeley Wellness Letter 4/10.

MORE BPA RISK IDENTIFIED – Bisphenol-A (BPA), the controversial chemical used since the 1960s found in some hard plastic bottles and in the epoxy resin lining of food and beverage cans, has been linked, for the second time, to heart disease.  The latest study, involving 1,500 Americans, found that BPA levels in urine (a marker for BPA exposure) dropped between 2003 and 2006, but that those with the highest levels were still at increased risk for heart disease.  The FDA expressed concern that BPA may affect the brain, behavior, and prostate glands in fetuses, infants, and children at current exposure levels and is further evaluating BPA’s safety. 

BPA also has hormone-disrupting properties that may lead to weight gain, prostate cancer, and erectile dysfunction, besides heart disease.

The average American consumes 17 percent of their food from cans; BPA has been found in 100 percent of canned pastas, 89 percent of soups, 83 percent of beans, and 50 percent of canned tuna.  Some manufacturers are offering their products in pouches or boxes to avoid BPA containers.  Polycarbonate containers that have the number “7” denoted on the bottom of the container may have BPA-permeated polycarbonate.  Polypropylene containers (with the recycling number 5) are deemed safe at this time. Several states and other local governments and some manufacturers have voluntarily eliminated BPA from their product containers.  Men’s Health 7/10, University of California Berkeley Wellness Letter 4/10.

STRENUOUS EXERCISE MAY PROTECT BRAIN - Older people who regularly exercise at moderate to intense levels may have a 40 percent lower risk of developing brain damage linked to ischemic strokes, certain kinds of dementia and mobility problems. The journal Neurology says the MRIs of people who exercised at higher levels were significantly less likely to show silent brain infarcts — caused by blocked arteries that interrupt blood flow and are markers for strokes — than people who exercised lightly. Until now, studies have shown exercise helps lower blood pressure, bad cholesterol and insulin levels, all risk factors for strokes causing brain damage. Treating those conditions is helpful, but often brain damage from multiple infarctions is not reversible.

It's not good enough just to exercise, but the more (intense) the better.  Columbia University researchers think exercise is protecting against the development of brain infarcts, and the hope is with lower risk of having these events, you'd also be at lower risk of dementia or stroke.  Forty-three percent of participants in this study reported that they had no regular exercise; 36 percent engaged in regular light exercise, such as golf, walking, bowling or dancing; and 21 percent engaged in regular moderate-to-intense exercise, such as hiking, tennis, swimming, biking, jogging or racquetball. There was no difference between those who engaged in light exercise and those who did not exercise.

Some of the effects of exercise appear to be related to improving other health conditions that affect the risk of stroke, such as hypertension, obesity, high cholesterol and low HDL, diabetes, atherosclerosis (hardening of the arteries) and heart disease. The American Heart Association’s guidelines for ideal cardiovascular health include 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise a week. Submitted by Christine Kline, RD, CNSD.

THE SEDENTARY RISK – the longer one sits, the greater the risk of dying.  Using questionnaires, researchers at the American Cancer Society tracked roughly 53,000 men and 70,000 women for 14 years.  Women who indicated that they sat for at least six hours a day – not counting time spent sitting at work – were 34 percent more likely to die over the 14-year period (mostly from heart disease or stroke) than those who sat for less than three hours a day.  Men who sat for at least six hours were 17 percent more likely to die.  These statistics were valid even for those who exercised regularly.

            The least-active people had the highest risk of dying.  Women who did the least exercise (like brisk walking) and who sat for at least six hours a day during their leisure time were almost twice as likely to die as those who did the most exercise and who sat for less than three hours a day.  Men who did the least exercise and sat for at least six hours a day were 1 ½ times more likely to die.

            Scientists recommend getting up and moving around – even just to stretch your legs on a long flight. Sometimes it is hard to follow advice to exercise more, but just sitting less can be beneficial.  Other studies have linked long bouts of sitting and lack of movement with obesity, cardiovascular disease, and other chronic disorders. Nutrition Action Healthletter 9/10, University of California Berkeley Wellness Letter 4/10.

ESTROGEN THERAPY INCREASES KIDNEY STONE RISK – according to a study in the Archives of Internal Medicine of more than 10,000 post-menopausal women, those given hormone therapy (estrogen or estrogen plus progestin) for six or seven years, on average, were about 20 percent more likely to develop a stone than those given a placebo.  Estrogen therapy increases the risk of strokes and breast cancer.  It is currently unclear why it may also increase kidney stones.  University of California Berkeley Wellness Letter 5/11.

COFFEE FOR THE PROSTATE – coffee may lower the risk of lethal prostate cancer.  A study that tracked 48,000 men in the Health Professionals Follow-Up Study from 1986 to 2006 found that those drank one to five cups of coffee a day had about a 30 percent lower risk of lethal (fatal or metastatic) prostate cancer than those who consumed no coffee. Men who drank at least six cups a day had a 60 percent lower risk.  It did not matter if the coffee was regular or decaf.  Journal of the National Cancer Institute 103:1, 2011.

STATINS-GOOD NEWS/BAD NEWS – the good news about statin drugs is that they may decrease the risk of cataracts.  A study in the Annals of Epidemiology reported that people age 45 to 75 who were taking statins to improve their cholesterol levels had a nearly 40 percent lower risk of cataracts compared to non-users; however, the risk was not reduced in people over 75.

            The bad news about statins is that they slightly increase the risk of type 2 diabetes.  A study in the Lancet, which collated data from 13 large clinical trials found that statin users had a 9 percent higher risk of developing diabetes over a four-year period, and the risk increased with age.  An accompanying editorial to the article emphasized the cardiovascular benefits of statins far outweigh the small increased risk but recommended that physicians monitor blood sugar in older statin users.  University of California Berkeley Wellness Letter 5/10.

           

Health News

HEALTH NEWS

“Live healthy...Live well”

Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.

by Larry Kline

email: livehealthy-livewell@cox.net

Past issues of “Health News” are available at http://livehealthy-livewell.blogspot.com/.  It includes a search engine; just enter a key word to find past articles.  LK

VITAMIN K FOR YOUR BONES – according to a review in Nutrition Research that looked at seven large studies, high doses of the vitamin (at least 200 micrograms from supplements) improved bone quality and reduced fracture risk in postmenopausal women. Though it has little or no direct effect on bone mineral density, vitamin K may activate osteocalcin, a protein that help bones utilize calcium.  It is too early to recommend high-dose supplements, but it is a good idea to get more vitamin K in your diet – notably from broccoli, spinach, kale, and other leafy green vegetables.  Multivitamins and bone-health supplements often provide small amounts (10 to 25 micrograms). Vitamin K can interfere with the anticoagulant warfarin (Coumadin), so if you take this drug, talk to your doctor about how much vitamin K is safe to consume. University of California Berkeley Wellness Letter 10/09.

BEST WAYS TO REDUCE SALT INTAKE – 77 percent of the average person’s salt intake comes from processed foods and restaurant meals.  As food manufacturers and chefs eliminate trans-fats, they have been adding salt to add flavor.  To lower dietary intake of sodium, look for food labels that have the phrase “low sodium” or “sodium-free,” and eat fresh produce instead of processed foods whenever possible.  Try seasoning meals with other favor enhancers like pepper, herb, lemon juice, ginger, garlic, or wine.  Beware of consuming foods loaded with added sodium like cold cuts, Parmesan cheese, many canned soups and sauces and foods like pizza.  When eating out, request sauces or dressings served on the side to limit portions.  Men’s Health 7/10.

WEIGHT LOSS CAN HELP REDUCE HOT FLASHES – research has shown that overweight women tend to have more frequent or severe hot flashes than their leaner counterparts.  A study from UC San Francisco tested this notion by putting overweight or obese women, half of whom had hot flashes, on a six-month weight-loss program.  Compared to a control group, the women who lost weight (an average of 17 pounds) reported significant reductions in hot flashes.  University of California Berkeley Wellness Letter 10/10.

ANTIOXIDANTS 101 – antioxidants fight free radicals, which are unstable molecules in the body that can cause DNA mutation.  Even though free radicals have been linked to serious conditions like heart disease, Parkinson’s disease, and cancer, they are not necessarily villains – they are also the byproducts of a basic metabolic process called oxidation. They are absolutely essential to life.  Immune cells will “shoot” free radicals onto invading bacteria in order to kill them.  They are in important part of the body’s defenses.

            Too many free radicals, on the other hand, are harmful. Pollutants, cigarette smoke, and sun overexposure can generate so many free radicals that the normal antioxidant defenses become overwhelmed, leaving the body vulnerable to cell damage and disease.  Some researchers also link free-radical oxidation with aging. That is the body’s use of antioxidants – to make sure that there are adequate antioxidant defenses to combat all the excess free radicals.

            The entire plant kingdom, including beans, nuts, seeds and grains, contains antioxidants.  Plants produce antioxidants to fight against predators and UV radiation.  Refined grains have been stripped of most of their antioxidant properties.

            All antioxidants are not created equal.  Any molecule that protects the cells against oxidation is technically an antioxidant. This includes familiar nutrients like vitamins, as well as more unfamiliar types of antioxidants like flavonoids and polyphenols – about 8,000 varieties in all.

            All antioxidants do not operate the same way.  Some antioxidants excel at fighting certain types of free radicals while others are effective only in specific parts of a cell.  Others can only fight free radicals only under the right conditions.

            Working out leads to more oxidation and an increase in free radicals. Scientists speculate that the oxidative stress triggered by exercise promotes insulin sensitivity and weight loss, and possibly reduces the risk of diabetes.  In this case, cellular free-radicals have an initial beneficial effect. 

            Eating a diet with a wide variety of fruits and vegetables can ensure sufficient antioxidants to combat free-radical damage. Men’s Health 6/10.

LOW-DOSE ASPIRIN – those taking low-dose aspirin for their heart may also be reducing their risk of colon cancer.  Accumulating research suggests that people taking aspirin or related drugs (such as ibuprofen) for pain relief are less likely to develop colon cancer. Studies indicate that just one baby aspirin (81 milligrams) taken daily for five years reduced colon cancer risk.  Talk to your physician about daily aspirin therapy if you have a strong family history of colon cancer or have already had polyps discovered.  University of California Berkeley Wellness Letter 12/10.

DO YOU NEED A SPORTS DRINK? – unless you are exercising strenuously for more than an hour, you do not need a sports drink.  A 20-ounce bottle of Gatorade has 275 milligrams of sodium.  1,500-milligrams of sodium a day is the maximum recommend as the daily limit for people over 40.  University of California Berkeley Wellness Letter 7/10.

PROSTATE CANCER SURVIVORS – a Johns Hopkins study found that men who gained five or more pounds prior to or up to a year after prostate surgery were nearly twice as likely to battle cancer again than those who maintained their weight.  Obesity and weight gain are associated with inflammation which might influence prostate-cancer recurrence. Men’s Health 7/10.

HEAVY WEIGHTS NOT NECESSARY – it is not necessary to lift heavy weights to gain muscle.  Lighter weights may be even more effective – provided they are lifted to fatigue, according to a study from McMaster University in Canada.  Test subjects who lifted lighter weights (30 percent of the maximum they could lift) to fatigue (at least 24 repetitions) stimulated production of new muscle proteins more than those lifting heavier weights (90 percent of their maximum) to fatigue (3 to 5 repetitions).  This is encouraging for anyone who cannot lift heavier weights due to illness, age, or other reasons.  University of California Berkeley Wellness Letter 12/10.

BUYING GROUND BEEF? – look for “extra lean” with the lowest percent fat.  Labels on ground beef can be misleading.  They typically give the percent fat or percent lean, by weight.  By law, raw “lean” ground beef contains no more than 22 percent fat; “extra-lean” no more than 15 percent.  But even extra-lean beef can be fatty – 4 ounces of uncooked ground beef that is listed as 15 percent fat has 17 grams of fat (most of it saturated), which means that 63 percent of its 243 total calories are fat.  Ground beef that is 90 percent lean (10 percent fat by weight) has 11 grams of fat (50 percent of its 200 calories total) in 4 ounces.  (Think in terms of percentage of fat in calories consumed to properly compare foods-LK)

            When selecting cuts of beef like steaks, prime beef is the fattiest.  Select is the leanest and choice is in the middle.  Nutrition Action Healthletter 10/10, University of California Berkeley Wellness Letter 10/09.

Health News

HEALTH NEWS

“Live healthy...Live well”

Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.

by Larry Kline

email: livehealthy-livewell@cox.net

Past issues of “Health News” are available at http://livehealthy-livewell.blogspot.com/.  It includes a search engine; just enter a key word to find past articles.  LK

GRIND FLAXSEEDS BEFORE USING THEM – this makes some of the potentially healthy compounds (notably lignans) in the seeds more available to the body.  Eating them whole increases blood levels of these compounds only slightly – which is not surprising since some of the whole seeds may pass through the body undigested.  Flaxseeds also provide heart-healthy omega-3 fatty acids and fiber.

            Consuming ground flaxseeds can help reduce cholesterol.  An analysis of over 28 studies indicated that consuming one to two ounces a day can lower LDL (bad) cholesterol in people with high cholesterol.  The effect is greatest in post-menopausal women and in those with higher cholesterol levels.  There is no effect in HDL (good) cholesterol or triglycerides, and flaxseed oil had no effect at all.   

Add them to hot and cold cereals, soups, salads, pasta dishes, vegetable stir-fries, muffins, pancakes, and breads.  The easiest way to grind them is with a food processor or coffee grinder.  Because their fats are susceptible to oxidation, store flaxseeds in the refrigerator and grind them shortly before you use them or buy them pre-ground and store in the freezer.  University of California Berkeley Wellness Letter 5/11, 10/09.

THE OFFICE/COCKPIT CANDY JAR – eating just two pieces of candy every workday, without cutting calories elsewhere or exercising more can really add up: Total calories over four weeks = 1920 calories.  At this rate, total calories for a year = 24,960, which equals a weight gain of 7.13 pounds.  When candy was displayed in a clear jar, workers ate 2 ½ pieces a day more than when the chocolates were in an opaque container.  WSJ 4/12/11.

GOOD PROTEIN CHOICES – replacing just one serving of red meat a day with poultry, fish, or nuts may lower the risk of heart disease.

            Researchers tracked more than 84,000 women aged 30 to 55 in the Nurses’ Health Study.  After 26 years, those who consumed more red meat and high-fat dairy had a higher risk of heart disease, while those who ate more fish, poultry, and nuts had a lower risk.

            The researchers calculated that women could lower their heart disease risk by 30 percent if they replaced one serving a day of red meat with nuts, by 24 percent if they replaced red meat with fish, and 19 percent if they replaced red meat with poultry, and by 13 percent if they replaced red meat with a low-fat dairy food.  Circulation 122:876, 2010.

WHOLE GRAINS MAY HELP CONTROL BLOOD PRESSURE – a Harvard study of more than 30,000 male health professionals showed that those who ate the most whole grains (equal to about three servings a day) were 19 percent less likely to develop hypertension over 18 years than those who ate the least.  An earlier study in women yielded similar results.  Unlike refined grains, whole grains retain the bran and germ and thus have more fiber and nutrients, such as potassium and folate.  Look for a “whole” grain listed as the first ingredient on labels of breads, cereals, pastas, and other grain products (the word “enriched” indicates refined wheat flour).  University of California Berkeley Wellness Letter 10/09.

FIGHT CHOLESTEROL BY CUTTING REFINED CARBS – cutting carbohydrate intake (especially refined carbs) can boost HDL (good) cholesterol. A study published in the Annals of Internal Medicine found that dieters who limited their carbohydrate intake to vegetable and fruit sources – but filled up on protein or good fats – had 20 percent higher levels of HDL cholesterol after six months.  The scientists speculate that the change may be due to the increase in fat consumption (especially monounsaturated – good fat), which can boost HDL levels.  Men’s Health 12/10.

CHOLESTEROL AND DEMENTIA – people with high cholesterol in midlife are at increased risk for dementia later in life.  A four-decade study conducted by Kaiser Permanente Medical Care Program showed those with cholesterol levels above 240 in their forties were 57 percent more likely to eventually develop Alzheimer’s disease than those with desirable levels (below 200). Even those with borderline-high levels (200 to 239) had an increased risk of vascular dementia, the second most common type of dementia. Some studies have found that cholesterol-lowering drugs may reduce the risk of both cognitive decline and dementia.  University of California Berkeley Wellness Letter 11/09.

IMPROVE YOUR BLOODFLOW – a high intake of flavanols, compounds found in tea, wine, and cocoa, improved indications of blood-vessel dilation by as much as 47 percent in people with coronary heart disease. Flavanols may boost the circulations of angiogenic cells, a variety that repairs arteries.  Men’s Health 12/10.

TEST YOUR HOME FOR RADON – radon kills about 20,000 Americans annually.  An invisible, odorless, radioactive gas found in soil and water, radon seeps into a house through cracks in the foundation as well as joints.  It is especially risky for smokers, and is the biggest cause of lung cancer among nonsmokers.  About one in every 15 homes has elevated levels (depending on geology and building construction).  Inexpensive do-it-yourself test kits are available at hardware stores.  Radon problems can be fixed by installing special ventilation systems and sealing foundation cracks.  University of California Berkeley Wellness Letter 7/10.

3 ASPARTAME “MYTHS” – a review of the scientific evidence by the American Dietetic Association (ADA) has evaluated three current myths about aspartame. 

            It is not true that the artificial sweetener causes a “rebound” effect, making you more hungry.  The ADA stated that there is good evidence that aspartame does not affect appetite or food intake.  The evidence review also discounted the myth that aspartame somehow makes people gain weight, despite its lack of calories.

            Finally, the ADA debunked various Internet myths about purported ill effects on health from the sweetener, concluding that aspartame consumption is not associated with adverse effects in the general population.  Tufts University Health & Nutrition Letter, vol 10G.

Fructose on the brain  - does high fructose corn syrup contribute to obesity? Thanks to a new brain imaging study, we can see what fructose does in the brain that could be part of the obesity problem.

            Fructose is the sugar found in fruits and vegetables. It’s natural, so what could be bad about that? Well, when you eat fruits and vegetables, you get a small amount of fructose. For example, a small peach has about 2 grams of fructose. Small amounts of fructose are processed by the liver. No problem.

Things start to go bad when you consume huge loads of fructose in one sitting, like the 33 grams of fructose you get from a 20-ounce soda. The liver just can’t process the glut of fructose fast enough. This sets off a cascade of problems, which can result in excess fat on the body. Once HFCS is metabolically processed in the body (it's fructose molecule looks just like fructose from fruits/veggies - just in 15 times the quantity - in a way...fructose on "steroids")...it is in THIS quantity that the body begins the cascade of dysfunction in trying to process this "storm of sugar" flooding in.

A new study in the journal Diabetes, Obesity and Metabolism shows what fructose does in the brain that could be adding to the problem. Fructose behaves differently in the brain than glucose, which is another type of sugar that provides energy.  When study participants were given an infusion of fructose, activity was inhibited in the cortical brain control areas, including areas thought to be important in determining how we respond to food taste, smells, and pictures. When these same participants were given glucose, these areas were activated.  Not only are high concentrations of fructose assaulting the liver, they are also changing the way the brain functions, which could create the “perfect storm” that makes people pack on the pounds.  Patti T. Milligan, MS RD CNS (edited for Reporting Point publication by L. Kline)

Health News

HEALTH NEWS

“Live healthy...Live well”

Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.

by Larry Kline

email: livehealthy-livewell@cox.net

YOU’RE ONLY AS OLD AS YOUR ARTERIES – as we age, the aorta, carotids, and other large arteries that keep oxygen-rich blood flowing through the body lose some of their capacity to widen or narrow – they become less compliant.

With aging, arterial compliance declines and arterial stiffness increases. Arteries are most supple at about age 30 and then start stiffening. Factors that contribute to this declining function include:

Rigid walls. The two main structural proteins in the large artery walls are collagen and elastin. Collagen provides the “scaffolding” that holds the arteries together, and elastin gives the blood vessels the elasticity that they need to manage the flow of blood.

As people get older, collagen becomes more abundant in artery walls. Over time, strands of collagen tend to bind (cross link) with other collagen strands. Both combine to make the large arteries more rigid. If there is extra glucose (blood sugar) in the blood, cross-linking increases as the glucose binds to the collagen to form advanced glycation end-products, or AGEs. As the years go by, the elastin proteins stretch out and eventually start to rupture. That makes the arteries lose even more flexibility.

Damaged linings. Not only do the walls of the arteries get stiffer as they age, the arterial lining also gets stiffer. The endothelium is the inner lining of cells in all of the arteries in the body. It regulates where blood flows and how much blood flows to the organs as needed, and it maintains the blood in a fluid state so that it does not clot.

Endothelial cells produce nitric oxide, a gas that relaxes and dilates blood vessels. An impaired lining produces less nitric oxide, which leads to less flexible arteries. Nitric oxide not only relaxes and dilates blood vessels, but also prevents platelets and white blood cells from sticking to blood vessel walls. Less nitric oxide leads to more plaque buildup in artery walls, which means that the lining produces even less nitric oxide, which leads to more plaque buildup in artery walls – a cycle that increases cardiovascular risk in people.

Age is a major factor in this decline. All other risk factors that are known to lead to coronary heart disease also have been shown to hinder endothelial function. High blood pressure, cigarette smoking, diabetes, high cholesterol, being overweight, or not doing enough exercise all contribute to arterial decline. If the endothelium is abnormal, it means that the cumulative load of risk factors and lifestyle has led to damage to the arteries which greatly increases the risk of developing heart disease or heart failure, heart attack, or stroke.

The endothelium is a “barometer” of the health of the blood vessels because it is one of the first things to go wrong on the path to atherosclerosis, which is the underlying cause of heart attack and the most common form of stroke.

LDL cholesterol inside the artery walls is generally removed by HDL particles. If the HDL cannot keep up, the LDL causes the arteries to narrow and stiffen. As the excess cholesterol builds up, white blood cells enter the artery wall to remove these “invaders.” But excess LDL can engorge the white blood cells and turn them into foam cells, triggering inflammation, causing more repair cells to enter the artery wall, creating more plaque. A cap forms over damaged artery walls. If the cap ruptures, the plaque may ooze out and trigger the formation of a blood clot which could block the artery resulting in a heart attack or stroke.

THE CONSEQUENCES

Scientists are learning that stiffening arteries can often be detected (in the research laboratory) long before any symptoms of disease appear, and that can predict who will develop cardiovascular disease. Risk factors include:

High blood pressure. If your arteries are stiff, the heart has to work harder to pump blood. Nine out of ten people will develop high blood pressure if they live long enough. Most of this is systolic hypertension that is directly due to arterial stiffening. (Systolic pressure is the maximum pressure on the arteries when the heart contracts and pushes blood out – it is the top number in a blood pressure reading).

It is now recognized that increased systolic blood pressure with age is really the blood pressure change that is linked mostly to premature death in adults over 50. When arteries are stiff, blood pumped from the heart moves so quickly through them to the extremities that the pulse wave that is generated bounces back to the heart while the heart is still contracting which adds to systolic pressure.

Heart attacks and strokes. Arterial stiffness is as powerful a predictor of future cardiovascular disease risk in older adults as LDL cholesterol or any of the major conventional risk factors. Meta-analysis pooled the results of 17 international studies that tracked nearly 16,000 people for an average of eight years. Those who entered the studies with the stiffest arteries but without signs of heart disease were twice as likely to later die from a heart attack or stroke as those who entered the studies with the most supple arteries.

Cognitive decline. If the arteries cannot expand and contract easily, they cannot shield the smaller blood vessels from the regular high-pressure bursts of blood that leave the heart. These pressure spikes may damage the brain.

Several studies on aging have shown that those with stiffer arteries were more likely to show declines in verbal learning skills and memory over the next decade than those who started out with less-stiff arteries.

HOW CAN YOU TELL?

It is not possible to take a sample of the arterial wall in a study of living people, so samples have been taken during autopsies and these results have been compared and analyzed. For indirect measurements of arterial stiffness, a patient lies down while electrodes are placed on the skin along two arteries. Data is recorded on how fast it takes for a pulse to travel between two points (pulse wave velocity). The greater the velocity - the stiffer the artery. Since stiff arteries cannot expand well, they pinch the blood flow and send it shooting through at a faster speed.

Endothelial function is typically measured with something called flow-mediated dilation, which uses ultrasound to see how wide an artery opens after being deprived of blood with a cuff that is tightened on the arm. If people have impaired endothelial function, their arteries won’t widen as much during the test.

WHAT YOU CAN DO

Regular aerobic exercise may have the greatest effect on arterial stiffness. If you compare older adults who do regular aerobic exercise with older sedentary adults, those who exercise regularly have more-compliant arteries and less stiffening. Using pulse wave technology, scientists have found that the arterial stiffness in exercisers (the youngest being 54) was no different than the arteries of sedentary people aged 20 to 44.

During exercise, the physical force of blood accelerates through the arteries causing the endothelial cells to release nitric oxide. This has beneficial effects on the wall of the artery that results in an anti-stiffness effect. Studies in older test subjects who have stiff large arteries show that daily walking can lead to a 25 percent improvement in arterial stiffening within three months. The beneficial effects last as long as the person continues daily exercise.

Exercise can also help improve endothelial function in sedentary adults. Again, test subjects who exercised daily for three months realized about a 30 percent improvement, comparable to that of people their own age who ran regularly. These improvements in arterial health were achieved with moderate-intensity walking that can be safely performed by most if not all sedentary healthy adults.

Strength-training can actually increase arterial stiffening, due to the increased blood pressure that occurs temporarily. Many physicians recommend combining strength training with aerobic exercise. Older adults need to incorporate resistance-training to their exercise session for muscle preservation. The combination of aerobic training and strength training can maintain muscle mass and arterial flexibility. A 2006 Japanese study showed the arterial compliance of people who did resistance training for four months declined by 20 percent, while the arterial compliance of those who combined aerobics with resistance training did not change.

Diet: The following factors affect arterial health:

SODIUM. The component of the diet with the most evidence for slowing arterial stiffening is sodium. Sodium restriction has a very powerful effect on the arteries. Cutting the average sodium intake of U.S. adults in half results in a 25 to 30 percent improvement in the stiffness of the arteries in just one week. One study had adults in their 60s who had systolic hypertension (148/84) slash daily sodium intake from 3,100 milligrams a day to 1,300 mg/day. Carotid artery compliance increased by 27 percent after one week and by 46 percent after two weeks

SATURATED FAT. Endothelial function drops quickly after a fatty meal. Within three hours of consuming a meal heavy with saturated fats, endothelial function can decrease by half compared to those consuming a similar meal without the saturated fats, and the arteries look similar to the arteries of a person who has heart disease.

Saturated fat and trans-fat are the worst for arteries. Polyunsaturated fats seem to be much less damaging and monounsaturated fats like those found in olive oil seem to be healthful.

VEGETABLES. A study from the United Kingdom showed that after two months of people eating various amounts of daily fruits and vegetables those who ate the most fruits and vegetables had the best endothelial function – function improved by 6 percent for each daily serving of a vegetable or fruit consumed.

POTASSIUM. Consuming potassium in a supplement (2,500 mg/day) for four weeks improved endothelial function and arterial compliance in test subjects with mild hypertension, compared with those who took a placebo. The best source of potassium is fruits and vegetables.

FISH OIL. The omega-3 fats in fish oil can improve endothelial function. People with high cholesterol (average 255) given daily fish oil capsules improved their arterial compliance by almost 40 percent compared to those who consumed a placebo.

Weight. Weight gain is associated with increases in pulse wave velocity. Weight gain and obesity is considered a form of accelerated aging with regard to the blood vessels. Losing weight improves arterial compliance.

THE BOTTOM LINE

For optimal cardiovascular health, get regular exercise, cut back on sodium, saturated and trans-fats, eat a diet heavy with fruits and vegetables, eat two servings of seafood a week and maintain a healthy weight. Nutrition Action Healthletter 10/2010, Men’s Health 9/10.

Health News

HEALTH NEWS

“Live healthy...Live well”

Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.

by Larry Kline

email: livehealthy-livewell@cox.net

Past issues of “Health News” are available at http://livehealthy-livewell.blogspot.com/. It includes a search engine; just enter a key word to find past articles. LK

DUMBBELLS vs BARBELLS vs MACHINES – when an exerciser uses dumbbells, you have to lift and balance two objects so the smaller stabilizing muscles have to work harder. Machines are at the other end of the exercise spectrum. When you use a machine for a chest press, it keeps the weight steady for you, which makes it possible for you to activate more of your larger muscles and lift many more pounds than you would be able to with free weights. The machine exercise may allow one to bulk up faster. However if you train using only machines, the smaller stabilizers will be neglected and that may lead to injuries. Instead, sculpt your muscles by using all three options. You do not have to do all three options every exercise session, but if you do, always progress from the least (dumbbell) to the most stable (machines). As an example, to work your chest, go from the dumbbell bench press to the barbell bench press, and finish with the machine chest press. Men’s Health 4/11.

PAIN RELIEVERS AND E.D. – men who regularly take pain relievers such as ibuprofen and aspirin may be at increased risk for erectile dysfunction reveals a recent study. Men who use non-steroidal anti-inflammatory drugs (NSAIDs) three times a day for more than three months are at a 22 percent increased risk of erectile dysfunction. More than 30 million people a day take these prescription and OTC pain relievers.

Regular users were about 2.4 times more likely to have erectile dysfunction than men who did not use those drugs regularly or at all. However, NSAID use has been shown to reduce risk of heart disease and has many other proven benefits. The study’s authors say that generally treating someone (with NSAIDs) to improve blood flow should potentially make erections better, but NSAIDs may also hinder other pathways involved in healthy erectile function. Journal of Urology.

ADVICE FOR JOINT PAIN: GET MOVING – doctors increasingly are recommending physical activity to help osteoarthritis patients, overturning the more traditional medical advice for people to take it easy to protect their joints.

The new treatment approach comes as osteoarthritis, a degenerative joint disease once considered a problem of old age, has begun showing up in more middle-aged and young adults as a result of obesity and sports injuries. Studies have shown that weight loss, combined with exercises aimed at improving joint function and building up muscles that support the joints, can significantly improve patients’ health and quality of life compared with medication alone.

The most dangerous exercise you can do when you have arthritis is none. Since each pound of extra body weight adds the equivalent of four pounds to the knees, even a small loss of weight can cut in half the risk of knee osteoarthritis for women, who are at higher risk than men, studies show.

Osteoarthritis, which can affect knees, hips, feet, hands and other parts of the body, occurs when the cartilage that cushions the spaces between the joints wears away. The disease affects some 27 million Americans and leads to 632,000 surgical joint replacements a year. It is the most common cause of disability for U.S. adults, according to the non-profit Arthritis Foundation. That number is expected to grow as the population ages: One in two adults will develop knee osteoarthritis before age 85, and the risk increases to two in three adults who are obese.

Prescription and over-the-counter non-steroidal anti-inflammation drugs help reduce pain, swelling and inflammation, but can cause stomach distress and ulcers – and for some people an increased risk of heart attack. Scientists are working to develop new drugs and treatments to rebuild cartilage and slow the progress of osteoarthritis, but these new therapies could be a decade away.

The CDC says obesity prevention, physical activity programs and self-management education courses in local communities offer the best chances of limiting the damage from osteoarthritis. Self-management programs typically involve classes that instruct people on the best exercises for strengthening muscles that support the joints and for enhancing flexibility to keep joints from regularly seizing up. As important, patients are taught which exercises not to do to avoid exacerbating the problem.

Even mild exercise can be painful for osteoarthritis patients. But with time, doctors say the benefits accumulate as reduced pain and greater mobility. Strengthening the muscles around the knees or hip can help support the joints and take over some of the shock-absorbing functions play by cartilage. Stronger muscles can also hold the joints in the most functional and least painful position. Regular activity can also replenish lubrication to the cartilage of the joint to reduce stiffness and pain. And aerobic activity such as swimming that does not put heavy stress on the hips, knees and spine can reduce inflammation in the joints, as well as improving overall fitness and weight control.

The CDC says self-management education has been shown to help the health of an adult with doctor-diagnosed arthritis by 15 to 30 percent compared to medication alone.

Younger patients are seeking medical care for osteoarthritis because of more obesity and injuries. There appears to be a large rise in injuries to the anterior cruciate ligament, or ACL, in the knee, most commonly seen among soccer players. Some 50 to 80 percent of players with an ACL tear go on to develop osteoarthritis. But studies have shown that such injuries can be avoided with training programs that focus on landing and decelerating in a more controlled fashion.

Americans spend about $850 million a year over OTC joint health supplements like glucosamine, a component of cartilage derived from shellfish, and chondroitin, component of connective tissue that in supplements usually comes from cow or pork byproducts.

The largest study of such supplements, the Glucosamine/Chondroiton Arthritis Interventional Trial of 2006, showed statistically significant relief for 22 percent of the participants who suffered from moderate to severe knee pain. But there was no difference in pain relief compared with a placebo among the 78 percent of participants with mild pain. In an ancillary study in 2008, the supplements fared no better than a placebo in slowing loss of cartilage in osteoarthritis of the knee.

The CDC’s surveys show that doctors have lagged behind federal recommendations to counsel osteoarthritis patients on the benefits of exercise and self-management programs. The medical system has been focused on repairing patients and not getting them to manage themselves to avoid disability. Patients may worry that if they exercise the pain is going to get worse.

Exercises recommended to improve joint flexibility include slow stretching and strengthening movements. Some patients experience joint pain initially, but continued exercises does help ease joint pain. Weight loss also aids in achieving a better quality of life for arthritis sufferers. WSJ 4/12/11.