Health News

PROS AND CONS OF PSA TESTING – before having a PSA test for prostate cancer, discuss the merits of testing with your doctor. A recent survey in the Archives of Internal Medicine found that only 70 percent of men who had been tested said their doctors had actually talked to them about the test, and of those only one-third said they had been told about the downsides. PSA screening remains controversial because there is no convincing evidence that it saves lives, and often leads to unnecessary biopsies and treatment, which can have serious complications. University of California Berkeley Wellness Letter 12/09.

LOSE THE SODA FOR YOUR SMILE’S SAKE – it is not just the sugar in soda that harms teeth. Acids in both regular and diet sodas erode tooth enamel, according to researchers at Southern Illinois University. They made the discovery after testing 20 commercial soft drinks. Citrus-flavored sodas like lemon-lime were more harmful than colas. Even diet versions of these fruity drinks caused significant enamel loss due to high levels of citric and phosphoric acids, which eat away at the outer layer of teeth. Men’s Health 6/07.

THE CALORIE RACE – which burns more calories – running a mile or briskly walking it? Some people claim that either exercise burns the same number of calories since the same amount of weight is being transported over the same distance and you just burn the same number of calories – just faster.

This is another “urban myth” – as it takes more energy to move the body at higher speed, but running also requires more strenuous arm, leg, and upper-body movement, and it raises the heart rate more, all of which burn extra calories. To achieve the longer stride of running, you have to repeatedly lift your body weight off the ground so that both feet are in the air at the same time. When you walk, one foot is always on the ground. Race-walking, with its hip-swiveling, arm-pumping motion, also burns more calories per mile than regular walking.

Research shows that for a 132-pound person, walking 3 miles per hour burns on average 70 calories per mile (in 20 minutes), but running 6 miles per hour burns 100 calories per mile (in ten minutes). Studies from Syracuse University measured energy expenditures in test subjects and found that running a mile on a track or treadmill takes 30 percent more calories than walking it at half the speed.

Brisk walking is still a great way to burn calories, and many people prefer it to running, in part because it is easier on the body. If you want to burn as many calories as you would running, you have to walk farther. University of California Berkeley Wellness Letter 12/09.

BLEACH AS A CLEANER – bleach is an effective sanitizer – that is it kills bacteria and viruses. But for most people, plain soap or detergent and water will get rid of dirt on kitchen counters, utensils, and floors. This will not kill most germs, but they won’t survive long if surfaces are clean and dry. A clean kitchen or bathroom does not need to be disinfected.

Bleach kills a wider range of microorganisms than ammonia, vinegar, and detergents. It also does not contain any free chlorine, so properly diluted bleach is not corrosive and does not cause environmental harm.

Undiluted bleach, however, should be handled with care. The fumes are unpleasant and can irritate the eyes and skin. If you do use bleach, one teaspoon in a quart of warm water is plenty. Do not mix it with ammonia-containing compounds, toilet bowl cleaners, or similar products – that can produce chloramines gas, which can be harmful. University of California Berkeley Wellness Letter 12/09.

PROCESSED MEAT-THE REAL HEALTH RISK - eating bacon, sausage, hot dogs and other processed meats can raise the risk of heart disease and diabetes. Eating unprocessed beef, pork or lamb appears not to raise risks of heart attacks and diabetes suggesting that salt and chemical preservatives may be the real cause of these two health problems associated with eating meat according to a study released in the journal Circulation.

The study, an analysis of other research called a meta-analysis, did not look at high blood pressure or cancer, which are also linked with high meat consumption.

To lower risk of heart attacks and diabetes, people should consider which types of meats they are eating. Processed meats such as bacon, salami, sausages, hot dogs and processed deli meats may be the most important to avoid.

Most dietary guidelines recommend eating less meat. Individual studies looking at relationships between eating meat and cardiovascular diseases and diabetes have had mixed results. But studies rarely look for differences in risk between processed and unprocessed red meats.

Processed meat is defined as any meat preserved by smoking, curing or salting, or with the addition of chemical preservatives. Meats in this category included bacon, salami, sausages, hot dogs or processed deli or luncheon meats. Unprocessed red meat included beef, lamb or pork but not poultry.

The study found that on average, each 1.8 oz (50 grams) daily serving of processed meat a day -- one to two slices of deli meats or one hot dog -- was associated with a 42 percent higher risk of heart disease and a 19 percent higher risk of developing diabetes. They found no higher heart or diabetes risk in people who ate only unprocessed red meats. The researchers adjusted for a number of factors, including how much meat people ate.

Processed and unprocessed meats contain similar amounts of fat and cholesterol, but processed meats contain, on average, four times more sodium and 50 percent more nitrate preservatives. WebMD 5/17/10.

METS – no, not the baseball team from New York, METs are usually listed on cardio-machines at many gyms. METs is short for metabolic equivalents, a measure of the intensity of physical activity. One MET is the equivalent of resting metabolic rate – the rate at which the average person burns calories when at rest. At 2 METs, you are working at twice the resting metabolic rate. In general, 3 to 6 METs is considered moderate exercise, depending on age. Activities with METs higher than 6 include singles tennis, jogging, cycling (more than 10 miles per hour), and cross-country skiing.

Scientists often use METs to evaluate and compare the health benefits of various types and intensities of exercise. METs are also the units used in exercise stress tests to estimate a peak “exercise capacity” – the maximum level of exercise a person can do. People with higher exercise capacity tend to live longer. University of California Berkeley Wellness Letter 10/09.

VITAMIN B-6 AND COLON CANCER B- several studies indicate that people with higher blood levels of vitamin B-6 had lower risk of colorectal cancer.

Participants in the studies who were diagnosed with colorectal cancer had lower blood levels of vitamin B-6 up to 20 years earlier – when they entered the studies – than those who were not diagnosed with colorectal cancer. Two other B vitamins (B-12 and folic acid) were not linked to the disease.

It is too early to conclude that vitamin B-6 can prevent colorectal cancer but it is a good idea to load up on healthy foods that are rich in B-6 (like whole grains, beans, bananas, chicken, salmon, avocado, and sunflower seeds). Nutrition Action Healthletter 12/09.

AGAVE – derived from the same cactus-like Mexican plant as tequila, agave syrup is being added to an increasing number of foods and beverages as a “natural” sugar alternative.

Agave syrup has only a few more calories than table sugar (20 versus 16 per teaspoon). White table sugar (sucrose) is half fructose and half glucose while agave syrup contains up to 90 percent fructose, depending on how it is processed. That is more fructose than what is in high-fructose corn syrup. Agave syrup is often called a “fructose sweetener.”

Fructose does not cause the spikes in blood sugar that glucose does, so agave is marketed as “diabetic friendly” but there are no studies to support this claim. There are some studies that indicate that large amounts of fructose can promote insulin resistance (and thus increase diabetes risk), boost triglycerides (fats in the blood), lower HDL (good) cholesterol, and have other harmful effects on the heart and liver. Consuming agave syrup just adds to the total fructose intake. Fruit is also high in fructose, but unlike agave syrup, it contains fiber, vitamins, and minerals and is much less calorie-dense because of the water in fruit.

If you like the taste of agave syrup, you can add a little to cereals, coffee, and tea or in baked goods as it is sweeter than sugar so you will use less. But agave syrup is simply another form of processed and concentrated sugar. University of California Berkeley Wellness Letter 12/09.

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


COFFEE DRINKING AND DIABETES – coffee drinkers are at lower risk for diabetes according to a review of 18 studies involving more than 450,000 people reported in the Archives of Internal Medicine. People who drink three to four cups of coffee a day were found to have a 25 percent lower risk of type 2 diabetes, compared to those who drink less (or no) coffee – and more consumption lead to a lower risk of the disease. Because decaffeinated coffee also reduced the risk, much of the benefit is likely due to other compounds in coffee besides caffeine. Tea was associated with reduced risk, also. University of California Berkeley Wellness Letter 3/10.

TURNING BACK TIME - a year after kicking the habit, smokers' arteries showed signs of reversing a problem that can set the stage for heart disease, according to a study of 1,500 smokers. The improvement came even though smokers gained an average of nine pounds after they quit. Their levels of good cholesterol (HDL) improved, also. The new research shows these people gain a health benefit even though they pick up pounds that hopefully can be shed once they have gotten used to not smoking, say the study published in the Journal of the American College of Cardiology. USA Today 3/17/10.

MORE THAN A “PET” – for a nutty, nutritious boost, add chia seeds to cereal, oatmeal, yogurt, or baked goods. These small gray seeds from Mexico are one of the best sources of alpha linolenic acid – a healthy omega-3 fat. A one-ounce serving (about three tablespoons) also provides lots of fiber (11 grams), along with some protein, calcium, iron, zinc, and other minerals. By forming a gelatinous mass when digested or mixed with a liquid beforehand, chia seeds may slow the absorption of sugar, help eliminate cholesterol from the body, and make you feel full – similar to soluble fiber supplements such as psyllium. Chia seeds are sold at health-food stores and on the internet. University of Berkeley Wellness Letter 3/10.

HOW A BODY-FAT SCALE WORKS – when you step on the scale’s electrodes, a 500 microampere current goes up the leg. Human skin can sense currents only stronger than 1 milliamp, which is twice as powerful as the scale’s charge.
As the current moves throughout the lower body, it encounters resistance in tissue. Water is a much better conductor of electricity than fat, so muscle, which is about 73 percent water, provides easier passage of the current.
The scale detects the total time it takes for the current to complete its path. The faster it travels, the more muscle and less fat you have. With this data, it computes the body-fat percentage. If you have a body-fat scale, it would be a good idea to compare the readings from the scale to body-fat measurements from more accurate means like body-calipers or water-displacement measurement methods. Men’s Health 6/07.

OVERRATED FOODS:
Granola – in the 1960’s, granola was a mixture of whole oats, nuts, sunflower seeds, raisins, oil and honey. Today, most marketed granola contains table sugar and corn syrup. Commercial granolas are usually high in calories coming in at over 200 calories from a serving that is a mere half cup with many popular ones packing in over 500 calories per serving.
If you enjoy granola, try mixing it with your favorite whole grain flakes, puffs, or squares which may be less calorie-dense. Be sure to read the nutritional label to see what ingredients you are actually consuming.

Smoothies – smoothies can be a healthy meal alternative if made with low-fat or non-fat yogurt, milk and fresh or frozen fruit.
Commercial smoothies may be loaded with added sugar and much heavier in calories than the homemade versions. Some commercial smoothie chains sell smoothies that contain from 600 to as much as 1,100 calories.

Vegetable Juice – V8 claims that it contains “2 Full Servings of Vegetables.” Yet V8 is mostly reconstituted tomato juice. According to the nutritional label, the next most abundant non-tomato vegetable juice is carrot, then celery, beets, parsley, lettuce, watercress, and spinach. One cup of carrot juice contains 900 percent of a day’s vitamin A; one cup of V8 contains 40 percent of the vitamin.
Regular V8 contains 600 milligrams of sodium in every 11 ½ ounce can; the Low Sodium V8 has 200 mgs.

Energy Bars – many energy bars are mostly a mixture of fructose and glucose (like ordinary sugar and high-fructose corn syrup). Sugar is indeed an energy source, but it is devoid of other healthy and nutritional compounds like fiber, vitamins and minerals. If you are an athlete who engages in strenuous and prolonged bouts of exercise, an energy bar can help replenish your glucose and glycogen stores. But if you are not partaking in strenuous exercise, energy bars are loaded with empty calories. A healthy alternative would be a piece of fruit instead of a vitamin-fortified cookie or candy bar. Nutritional Action Healthletter 5/10.

BE INFORMED TO STAY SLIM – researchers from the University of Mississippi, found that test subjects who checked a restaurant’s nutritional guide (especially in fast-food restaurants) before ordering ate 69 percent less when they checked the calorie content of meal items being considered on the menu. Men’s Health 6/07.

DON’T TAKE A PAIN RELIEVER BEFORE EXERCISE – some athletes and exercisers take aspirin or other non-steroidal drugs before an event or workout in order to reduce inflammation and soreness and thus boost performance, according to a recent editorial in the British Journal of Sports Medicine. The publication warned that this misuse can inhibit the body’s ability to adapt to challenging workouts and interfere with healing, besides increasing the risk of stomach bleeding and possibly cardiovascular problems. If you feel pain when exercising, your body is telling you to stop for a reason and you do not want to ignore this warning sign.
It is fine to occasionally take pain relievers to treat soreness and other symptoms after exercising. University of California Berkeley Wellness Letter 3/10.

INTERVAL TRAINING TO LOSE WEIGHT – an Australian study showed people who exercised with 20 minutes of high-intensity interval training three days a week dropped 10 percent of their body fat, while those who exercised longer but at a lower intensity did not lose any.
The researchers believe that interval training increases the body’s levels of catecholamine, a chemical that triggers fat burn. Men’s Health 6/07.

SOY AND BREAST CANCER – if you have had breast cancer, soy foods may lower the risk of dying. According to a Chinese study that tracked patients over four years, women who consumed the most soy protein (at least 11 grams a day) had a 30 percent lower risk of dying of breast cancer than those who ate the least soy protein (5 grams a day or less). The results were the same for women with either estrogen-positive or estrogen-negative tumors and for those taking tamoxifen or not.
Women who consumed the most isoflavones (more than 60 milligrams a day) from foods had roughly a 25 percent lower risk of dying or having their cancer recur than those who ate the least isoflavones (20 mg a day or less). Isoflavones are estrogen-like substances in plants that sometimes boost – and sometimes counter – the effects of the estrogen that the body produces. Unprocessed soy foods are rich in isoflavones.
Food sources of soy include soy milk or whole soy foods like tofu, edamame, miso, and soybeans. Nutrition Action Healthletter 3/10.

EATING FOR YOUR BLOOD TYPE? – ignore claims about diets based on blood type, body type, or personality type. These diets have no scientific evidence to back them up. Like most diets, these may help you lose weight in the short term because they tell you to eliminate groups of foods from your diet and thus trick you into eating fewer calories for a while. There has been legitimate preliminary research into how genetic factors interact with diet in influencing the risk of disease, but so far this has not yielded any practical dietary advice. University of California Berkeley Wellness Letter 12/09.

HEALTHIER GRILLING – is it healthier to grill with propane or charcoal?
Studies show that charcoal-grilled meats contain more carcinogens called polycyclic aromatic hydrocarbons (PAHs) than meat heated with propane. When fat drips from meat, the fat burns and creates PAH-infused smoke, which coats what you are cooking. Charcoal flames are hotter, which chars meat and creates heterocyclic amines (HCAs), another carcinogen. Propane still produces some PAHs and HCAs, so take these steps with any grill:

TRIM FAT. Lean meats create less drippings and less smoke, which reduces PAHs.

MARINATE. Soaking meat or other grilling entrees in vinegar or lemon juice reduces HCAs by 90 percent. Any marinate greatly reduces the HCAs.

FLIP FREQUENTLY. Studies have shown that turning meat frequently results in fewer HCAs. Men’s Health 6/07.



FROM THE FLIGHT SURGEON
(The following is reprinted with the author’s permission-LK)

From Live Healthy. Live Well.

Cancer and Airmen Medical Certification

David Bryman, D.O
Senior Aviation Medical Examiner
FAA, Transport Canada, JAA

I recently saw an airline captain in my office that had a diagnosis of prostate cancer. He was very distraught and told my medical assistant that he was sure his career was over.
Fortunately, he was incorrect and medical certification was easy and quickly obtained.

The diagnosis of cancer is of concern to both the pilot and the FAA regarding medical certification. In this article, I will try and review some common malignancies and how they might be evaluated and processed by the AME. I will focus on the aeromedical aspect rather than on disease process and treatment. In other words if a pilot is diagnosed with cancer, how does he/she get back in the air?

Firstly, to understand the logic in special issuance (explained below) as it relates to malignancies (cancers), it is important to understand which cancers are at higher risk to metastasize. Metastasis is a term we use to describe a cancer that has spread to another organ such as the brain, liver or lymph nodes. Some cancers are very aggressive and tend to spread quickly, while others are slower growing and tend to remain confined for a longer period of time.

The reason that brain involvement is so important is that even a small amount of cancer in the brain can cause extreme neurological symptoms such as seizures( common for melanoma), numbness, weakness, headaches, visual changes, personality change, altered consciousness and of course pilot incapacitation.

Lung, breast, melanoma, renal (kidney), and colon cancers are the most common primary tumors to metastasize to the brain (in that order). Other cancers that can spread to the brain include testicular, head and neck tumors, esophageal and prostate (not a complete list). Of course there are tumors that may start in the brain as primary cancers.

Cancers in general are disqualifying under the “normal” process where an AME issues the medical certificate after an office visit. Most malignancies fall under the special issuance category at the FAA and are usually placed in the “AME assisted special issuance program”. This means that the AME must defer the airman’s medical form to the FAA for the initial certification. After that the AME and the pilot are sent a letter that outlines the procedure for future medicals that can be issued directly by the AME.

For example, if a pilot has a diagnosis of prostate cancer and was treated by surgery or radiation he would probably qualify to return to flight status. The pilot in this case being proactive should call his AME prior to the visit to find out what he needs to bring and arrive well prepared.

If he brings all required documentation, the process will be much easier. The required items in this case would include; a current status letter from the urologist documenting his treatment, diagnosis, prognosis, and follow up plan. He will also need to bring a copy of the hospital history and physical as well as the discharge summary and pathology reports, x-ray results, and recent lab work including a PSA. Usually, the treating physician has all the required information readily available in the patients chart.

The AME will then send his report to the FAA along with the information collected by the pilot. The FAA will review the information and issue a medical certificate directly from Oklahoma City. The certificate will almost always be time-limited for 1 year. There will be clear instructions to the pilot in a letter as to how subsequent certificates will be issued. The FAA will usually request a current status letter from the treating physician at yearly intervals documenting that there is no evidence of recurrence of the malignancy and that the pilot’s condition has remained stable. In the above example, it is likely that a statement will be required by the urologist that the pilot has remained cancer free, along with a copy of the most recent PSA.

Not all cancers require special issuance by the FAA. Many less aggressive malignancies can be issued by the AME at the time of visit. These are cancers that are less invasive or diagnosed very early. For example, basal cell carcinoma is a very common form of skin cancer related to sun exposure. It is not likely to spread and usually is treated with excision or freezing. Also, certification of a pilot with very early melanoma can sometimes be done at the visit with the AME. Again, being prepared is important, and the pathology report is absolutely necessary in this case for the AME to decide if deferral to the FAA is warranted.

In regards to malignancies that can metastasize to the brain such as those mentioned previously, the applicant may be required to prove that there has been no brain involvement. Often, a copy of an MRI report will suffice.

In my experience, the FAA has been very reasonable in regards to special issuance of a medical certificate when a pilot has been diagnosed with cancer. In fact it is rare that a case is not approved. After the special issuance is obtained, the AME can usually continue to issue the medical as long as the pilot obtains the necessary items outlined in their authorization letter. The FAA probably will follow the pilot under this program for 5 years. Of course this will vary based upon the aggressiveness of the malignancy.

Remember, when it comes to certification after a malignancy, work with an experienced AME and come to your office visit well prepared. In some instances a fax and a few phone calls from your AME to the FAA can lead to approval of your medical in a very short time. The most common cause of delayed certification is because the pilot did not supply the necessary information for the FAA to make a determination.

Disclaimer- My opinions regarding certification are based on my experience as an AME. The information presented is designed to be informative and educational and are not intended to represent opinions by the FAA.

Health News

REPORTING POINT 07/10
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

RINGING IN YOUR EARS? - the major cause of permanent disability for soldiers returning from the Middle East is partial deafness and a constant ringing in the ears - tinnitus. Loud noise is a major cause of tinnitus.
Tinnitus is phantom noise nobody else hears. For some people it never goes away; for others it is temporary or intermittent.
Tinnitus arises from a malfunction in the ear, the auditory nerve (which transmits sound signals), or the brain. It is also most always accompanied by hearing loss, which is usually age-related and/or caused by repeated exposure to loud noises. It may also be triggered or worsened by other conditions, including Meniere's disease (an inner-ear disorder), ear wax buildup, infection, hypertension, diabetes, or a head or neck injury. Aspirin, certain beta-blockers (hypertension drugs), antidepressants, and antibiotics can bring it on or make it worse. It is an occupational hazard; working in any environment with loud noises increases risk.
If you are among the 12 million people seeking medical advice for tinnitus annually, you will probably be referred to an ear, nose, and throat specialist (an otolaryngologist) and an audiologist, who will test your hearing. Sometimes the ringing can be silenced by treating an underlying condition - e.g., by curing an ear infection, removing earl wax, or switching medications. Most people, though, simply have to find some way to live with it.
MANAGING TINNITUS - some may work better for you than others:
-Mask the noise by increasing background sounds - turn on a radio, television, or fan. For tinnitus that keeps you awake, use a bedside audio unit or sound machine.
-In-ear masking devices produce "white noise" that can reduce or eliminate the perception of tinnitus. Even after the device is removed, the effect may last hours or even a few days.
-Tinnitus retraining therapy uses an ear device that emits low-volume noise but does not completely mask the tinnitus. This is combined with psychological counseling. The therapy can take up to two years and is costly (and usually not covered by insurance).
-A hearing aid may help increase the sounds you want to hear and drown out those you don't. Some hearing aids also have built-in sound generators.
-There are no medications approved specifically for tinnitus, but anti-anxiety drugs, antidepressants, and other medications sometimes help combat the emotional stress.
-Some people find they are helped by reducing sodium, giving up caffeine or alcohol, or exercising regularly. Quitting smoking may also help.
-To prevent tinnitus or keep it from getting worse, avoid exposure to loud noises. Wear hearing protection (earplugs or ear muffs) at sporting events and loud concerts and while blow-drying your hair, mowing the lawn, traveling by air, and using power tools, If you use audio headphones, don't blast the volume or wear them for long periods of time.

NEW TREATMENTS:
There is no cure for tinnitus, but some new ideas have generated publicity:
-A treatment called "transcranial magnetic stimulation" involves sending an electric current through the brain. Preliminary research has been encouraging and some clinical trials are underway.
-A device called Oasis, made by Neuromonics, customizes sound according to what the tinnitus patient can actually hear and mixes it with music. A treatment cycle takes six months and should be combined with psychological counseling. Some audiologists have called it an improvement over older "masking" therapies. The device and the treatment are very expensive and must be administered by audiologists and physicians. Insurance may not cover it. It has been cleared by the FDA only as a safe medical device, not as an effective treatment.
Marketed "cures" for tinnitus including ginkgo biloba, B vitamins, zinc, magnesium, magnets, hypnosis, and acupuncture have shown not to be effective.
FOR MORE HELP:
Contact the American Tinnitus Association (800-634-8978; www.ata.org) to find tinnitus specialists and support groups near you. Other sources of information include the American Academy of Otolaryngology (703-836-4444; www.entnet.org). University of California Berkeley Wellness Letter 7/09.

BREAST CANCER DRUG WITHOUT SIDE EFFECTS - a common osteoporosis drug, raloxifene, reduces breast cancer risk by 38 percent in women at high risk for the disease, without causing the serious side effects of similar drugs.
Both raloxifene and another drug, tamoxifen, are approved to prevent breast cancer in women at high risk. Few women take them for prevention, however, because of concerns about side effects.
Tamoxifen reduces breast cancer by 50 percent, but can also cause hot flashes and other symptoms. About half of breast cancer patients, who often take the drug to prevent a relapse, stop the drug early because of the side effects. The only thing that reduces the risk as much is a bilateral mastectomy.
Tamoxifen also doubles the risk of endometrial cancer, from about one in 1,000 women to about two in 1,000, according to the National Cancer Institute.
Given these concerns, no more than 5 percent of high-risk women today consider taking the drug to reduce breast-cancer risk.
A recent study shows that raloxifene does not substantially increase the risk of endometrial cancer.
A typical American woman has about a 12 percent chance of getting breast cancer in her lifetime. That risk rises to about 18 percent for a woman whose mother or sister has had the disease, and to 30 percent for a woman with a breast lesion called atypical hyperplasia.

WHICH DRUG TO TAKE

Younger women may choose tamoxifen; it prevents more cancers and has not been shown to cause endometrial cancer before menopause. It is also probably the best choice for postmenopausal women without a uterus.
Postmenopausal women may opt for raloxifene. It is safe and still offers a lot of protection. USA Today 4/20/10, M.D. Anderson Cancer Center.

THE “SKINNY” ON POTATO SKINS – ounce for ounce, the potato skin is the most nutritious part of the potato, with fiber (2 grams per ounce), plus iron, potassium, calcium, vitamin C, B vitamins, and other nutrients and phytochemicals.
Wash potatoes well and pare away any green areas, gouge out any sprouts, and trim visible blemishes. If the potato is green below the skin, has gone soft, or is excessively cracked, bruised, or sprouted, discard the potato.
The green tinge on a potato is chlorophyll, which forms when the potato is exposed to light. Chlorophyll is harmless but indicates that solanine and another glycoalkaloid called chaconine may be present in increased amounts, mostly in the skin. Potatoes develop these toxins as a defense against fungi, insects, and animals. Potatoes that are bruised or otherwise damaged or rotten may also have elevated solanine and chaconine, even if they are not green. Potato sprouts contain the most of these chemicals.
In large amounts glycoalkaloids can cause stomach pain, vomiting, headaches, fever, rapid heart rate, confusion – even coma and death on rare occasions. Potatoes with elevated levels of this toxin have a bitter taste and should not be eaten. University of California Berkeley Wellness Letter 3/10.

OMEGA-3S AND POLYPS – an omega-3 fat found in fish oil reduces the risk of precancerous intestinal polyps in people who have a genetic predisposition to get polyps and colon cancer.
Researchers randomly assigned test subjects with familial adenomatous polyposis to take either two grams a day of EPA (eicosapentenoic acid) or a placebo for six months.
The patients all had their colons removed years earlier, so the study looked at rectal polyps. The EPA was formulated as a free fatty acid so it would be absorbed quickly in the small intestine.
After six months, the patients who took EPA had 22 percent fewer polyps than the placebo takers, and the polyps they had were 30 percent smaller.
It is too early to know if EPA would lower the risk of colon polyps in people who do not have familial adenomatous polyposis, but the study offers further evidence that fish oils may lower the risk of colon cancer. Nutrition Action Healthletter 5/10.

DIET AFFECTS TOOTH AND GUM HEALTH – what you eat and drink is a big factor in the health of your teeth and gums. Your mouth naturally teems with bacteria. The ones in dental plaque (a film on the teeth containing bacteria) are the chief element in producing tooth decay, gingivitis, and periodontal disease.
Tooth decay, known as dental caries, is classified as an infectious disease. Tooth enamel is constantly losing and regaining minerals. Your own saliva, which contains minerals and other chemicals, promotes remineralization. Sugars (any kind – white or brown, honey, molasses, and fructose) are changed into acids in the mouth, producing an environment in which bacteria demineralize or erode the teeth permanently. Tooth decay is uncommon among those who eat no sugar.
Your diet affects your teeth and gums by supplying the nutrients the body, including the teeth, need. But most importantly, food affects what happens in the mouth before food is swallowed. University of California Berkeley Wellness Letter 3/10.

Health News

REPORTING POINT 6/10
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

PROSTATE ENEMY – bad fats may be detrimental to more than your heart-health. In a 13-year study, Harvard scientists found that men with the highest blood levels of trans fats had more than twice the prostate cancer risk of men with the lowest levels. The researchers are not sure what the link is, but point to previous studies that blame trans-fat intake for increased inflammation and insulin resistance, both of which may play a role in the progression of prostate cancer.
Cut your consumption of trans fats by avoiding two of the top culprits, doughnuts and cookies, as well as packaged foods containing hydrogenated oils. Men’s Health 5/08.

SALT'S DAMAGE - too much salt raises blood pressure, which raises the risk of stroke and heart disease.
In a meta-analysis, Italian and British researchers pooled 13 studies on a total of 170,000 people. They found that cutting sodium by 2,000 milligrams a day could lead to 23 percent fewer strokes and 17 percent less cardiovascular disease. That would save 1.25 million deaths due to stroke and nearly 3 million deaths from cardiovascular disease worldwide each year.
The average American consumes around 4,000 mgs. of sodium a day.
Be sure to check Nutrition Facts panels on packages to find lower-sodium foods and eat more fresh foods. Nutrition Action Healthletter 1/10.

GET IT UNSWEETENED - if you buy applesauce, look for unsweetened. There is plenty of natural sweetness, but only about half the calories as the sweetened applesauce. Unsweetened applesauce has only 50 calories per half cup - relatively few calories by weight, so it makes a filling snack. Applesauce with added sugar, high-fructose corn syrup, or other sweeteners has about 85 calories per half cup. University of California Berkeley Wellness Letter 2/10.

TOENAIL FUNGUS - recently received a tip from one of our pilots. He had suffered from toenail fungus for over 15 years. He had ..."tried the drug regimen twice with no results. Insurance wouldn't pay for a third try plus it's potentially dangerous to the liver. Just resigned myself to a gross big toe.
Then I saw and decided to try a new treatment which uses a laser to irradiate the toenail bed through the toenail. Worked like a charm. It took about 1/2 hour outpatient visit and was totally painless. The physician waved what looked like an OPC pen over my nails for a few minutes. The low power laser kills the fungus under the nail and nail bed. Cost $600 but worth it in my book after all those years. Open toed sandals good to go now.
In a very small and unscientific poll of people I fly with, it seems many of us may have this, and by showering and walking in strange hotels three or four nights a week we're all at risk.
The laser system is called Pinpointe Laser and was developed at Chico St. I saw a podiatrist ...for the procedure. It seems to be gaining acceptance around the country. Google Pinpointe Laser for more info."
Great suggestion and many thanks for this information. The treatment is somewhat controversial and suggest patients speak to their podiatrist or dermatologist for evaluation....LK.

BEING HEALTHY IN ADULTHOOD STARTS IN VITRO - Childhood obesity has tripled in the last 30 years, leaving one-third of American children either overweight or obese. Recent initiatives include trying to reduce the sugar kids take in through beverages, getting them to exercise more often, and to cut down on the empty calories in school lunches.
Apparently, the slide into obesity can begin much younger than previously realized, with events in toddler hood, infancy, and even gestation leading kids into a trajectory that is hard to alter by the time they are in kindergarten. Many health professionals suggest that prevention efforts should start early. Doctors have long cautioned pregnant women against excessive weight gain, smoking and poor eating habits, but new evidence suggests that babies whose mothers smoked during pregnancy are at risk of becoming obese later in life (this despite their usually lower birth-weights). The idea that a big baby is a healthy baby and a crying baby is probably a hungry baby who should be fed, are things that need to be reevaluated. While obesity prevention programs have typically refrained from addressing weight gain in toddlers and infants, researchers at Penn State's Center for Childhood Obesity are looking specifically at developing a set of obesity prevention recommendations for children between the ages of 0 and 5.

How can you get keep your kids healthy in the womb, in infancy and in toddler hood? Doctors recommend:

1. Overweight women should shed extra pounds before pregnancy to lessen the incidence of diabetes in their own kids.
2. Breast-feeding during infancy is thought to lower the risk of obesity in young children.
3. Making smart nutritional decisions for your kids during early childhood and beyond. This includes monitoring the amount of sugars and fats your family is consuming, paying attention to empty calories, and teaching your kids how to make good food choices on their own.
4. Encouraging your kids to move regularly—whether that’s crawling on the floor or running through the park. Shine 3/23/10.
THE DANGEROUS SIDE OF SUGAR - a study from the Journal of the American Medical Association reveals that a diet heavy in added sugar is linked to elevated triglyceride levels and may increase your risk for a heart attack.

Added sugars such as cane sugar, beet sugar, high-fructose corn syrup, glucose, fructose, evaporated cane juice, fruit juice concentrate, and honey are used to sweeten packaged foods like sodas and fruit drinks, cereal, candy, cookies, and baked goods. In the study researchers at Emory University found that individuals who consume large amounts of added sugar have lower HDL ("good") cholesterol levels and higher triglyceride levels than individuals who eat less of the sweet stuff. Among women only, high added sugar intake was also linked to increased LDL ("bad") cholesterol levels. All of these red-flag numbers-low HDL, high triglycerides, high LDL- are independent risk factors for heart disease, which means that consuming sugary coffee drinks and eating lots of cookies may be putting your heart in harm's way.
Research has already shown that regular consumption of foods high in added sugars is associated with weight gain, type 2 diabetes, and cavities, but this is the first study of its kind to link sugar intake to cholesterol levels in humans. And that's bad news for Americans, who now consume about 16 percent of their daily total calories as added sugar. Soda is the number one source of added sugar, contributing about a third of all added sugar in the American diet.
Last year, the American Heart Association released new recommendations advising that women consume fewer than 100 calories from added sugar daily and men consume fewer than 150 calories. These guidelines are very difficult to put into practice, especially since "added sugars" aren't specifically listed on nutrition labels. (The Nutrition Facts Panel lists "Sugars" under "Total Carbohydrate", but this refers to total sugar in the product. Total sugar is a combination of added sugars and naturally-occurring sugars found primarily in fruit and dairy products. While added sugars don't provide anything but empty calories, the natural sugars in fruit and dairy products come packaged with healthful nutrients like fiber, vitamins, and minerals and don't need to be strictly limited.)
Here are four guidelines that will help you cut back on the added sugar in your diet.

1. Eliminate soda and sugary drinks (including sports drinks, sweetened waters, juice drinks, and caloric cocktails). Choose plain water or naturally flavored seltzer instead.
2. Use sugar (and other sweeteners like honey, maple syrup, agave, and molasses) sparingly. Add no more than 1 to 2 teaspoons in coffee, tea, or oatmeal.
3. Choose packaged foods with minimal added sugar. For example, cereals should have no more than 8 grams of sugar per serving.
4. Be selective with sweet splurges. Either allow yourself a daily sweet treat around 150 calories or indulge in a more decadent dessert no more than once or twice a week. My favorite sweet treats are foods that balance sugar with something healthy, such as a scoop of ice cream or pudding-both high in calcium; one ounce dark chocolate-has tons of antioxidants; or a dollop of whipped cream with berries-loaded with fiber and vitamin C. Joy Bauer, M.S., R.D., C.D.N.
CALCIUM LOWERS RISK OF COLON CANCER - people who get the most calcium from dairy products and supplements are about 20 percent less likely to develop colon cancer than those with a low intake, according to a 10-year study of more than half a million members of AARP. While previous research has produced inconsistent results, the weight of evidence suggests that calcium helps lower the risk of colon cancer, notably by reducing precancerous polyps, the researchers said. Other substances in dairy products, notably vitamin D (added to milk), may also have an anti-cancer effect. University of California Berkeley Wellness Letter 7/09.

Health News

REPORTING POINT 5/10
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

NATURE’S ENERGY GEL – raisins provide the same cardio boost as energy gels do. When San Diego State scientists had cyclists consume 3.5 ounces of raisins or a similarly carbo-packed gel before training, they found that both enhanced performance equally.
Raisins, however, also deliver antioxidants, fiber, and vitamins, and at a fifth of the cost of gels, raisins are an economical choice. Men’s Health 5/08.

AMERICANS ARE GETTING LARGER BY THE YEAR - the average daily calorie intake of American adults increased by about 500 calories between the early 1970s and the early 2000s, and by 350 calories for children.
That is more than enough to explain the 19 pound average weight gain in adults and 9 pound increase in kids during this period. American Journal of Clinical Nutrition 12/09.

B VITAMIN SUPPLEMENTS? - do not take B vitamin supplements in the hope they will help prevent heart disease or strokes. Some early research suggested that certain B vitamins, notably folic acid, B12, and B6, might reduce the risk by lowering blood levels of homocysteine, an amino acid associated with cardiovascular disease. But subsequent research has been disappointing, and a new analysis from the Cochrane Collaboration of eight of these studies concluded that there is no evidence to support the use of B vitamins as a preventive. University of California Berkeley Wellness Letter 2/10.

FLOSS OR BRUSH FIRST? – most dentists recommend flossing first. Flossing first will not only lessen the chance that you will skip this vital ritual altogether, but it will also help ensure that whatever flotsam is stirred up by flossing does not stay in the mouth.
With this sequence, you can disrupt plaque and dislodge food particles from between the teeth, which can then be better removed by brushing.
Choose floss that is the easiest to slip between the teeth.
A study published in the Journal of Periodontology compared different kinds of flosses, including unwaxed, waxed, and shred-resistant and found almost no difference in their ease of use or overall effectiveness. Men’s Health 5/08.

DO COPPER BRACELETS WORK? – copper bracelets and magnetic wrist straps do not reduce pain and other symptoms of osteoarthritis, despite the claims. In a study from the University of York in England, people with arthritis wore a commercially available magnetic wrist strap, a weak magnetic wrist strap, a copper bracelet, and a demagnetized wrist strap (the placebo) in random order, each for four weeks, and found no difference in pain , stiffness, or physical function. People have tried almost everything to relieve arthritis – from cow dung poultices to raisins soaked in gin. Arthritis pain waxes and wanes, and thus remedies often seem to work because people try them when they are in significant pain, and when the pain eventually eases, they tend to credit whatever they are trying at the time. University of California Berkeley Wellness Letter 2/10.

NUKE YOUR SPONGE TO BE GERM-FREE - University of Florida researchers confirm that nuking a sponge kills more than 99 percent of germs. Soak the sponge in water before placing it in the microwave for two minutes. Don't microwave a soapy sponge as it could release potentially toxic fumes, and use caution (use tongs) when removing the sponge as it will be very hot. Health 6/07.

SELENIUM AND CHOLESTEROL - earlier studies suggested that taking extra selenium may raise the risk of diabetes and non-melanoma skin cancer. If new findings are borne out, extra selenium may also raise LDL (bad) cholesterol.
British scientists measured selenium and cholesterol in the blood of roughly 1,000 men and women aged 19 to 64 who participated in the UK National Diet and Nutrition Survey.
Those with the highest selenium levels also had the highest levels of LDL cholesterol.
Do not take selenium supplements or daily multivitamins that contain more than 55 micrograms (mcg) of selenium. That is the government's Recommended Dietary Allowance.
Although this study is not proof that too much selenium raises cholesterol, there is no good reason to take more of the trace element than you might get naturally from food sources. Nutrition Action Healthletter 1/10.

DELAYING DIABETES - diet and exercise can delay diabetes for at least a decade and those lifestyle changes work better than a popular drug.
In the late 1990's, the Diabetes Prevention Program randomly assigned, to one of three groups, 3,200 people who were at risk for diabetes because they were overweight or obese and had fasting blood sugar levels that were elevated (at least 95 mg/dl) but no high enough to warrant a diagnosis of diabetes (126 mg/dl or higher).
Those assigned to the intensive lifestyle group were encouraged to lose at least 7 percent of their body weight and to exercise for at least 2 1/2 hours a week. The drug group was given the oral diabetes drug metformin (850 milligrams twice a day), and the placebo group was given look-alike but inactive pills.
In 2001, the researchers halted the study one year earlier than planned because the results were so clear: the risk of diabetes was 58 percent lower in the intensive lifestyle group than in the placebo group. Metformin cut the risk by 31 percent versus the placebo.
In a follow-up study, the researchers invited the people from all three of the original groups to attend coaching sessions on intensive lifestyle changes every three months. During the next six years, the people from the original intensive lifestyle group maintained their lower risk of diabetes, while the risk of people from the original drug and placebo groups declined.
But since the people in the original lifestyle group had a head start, their 10-year risk of diabetes was 34 percent lower than the risk of those in the original placebo group. The metformin group's risk was 18 percent lower than the original placebo group's risk. Nutrition Action Healthletter 1/10.

Season Your Way to Health

Antioxidants are very important chemicals which are used by our body to enhance our immune systems and reduce inflammation which may be a factor in many chronic diseases. Dark colored fruits and vegetables are the more commonly know sources of antioxidants. Another great source of antioxidants which is not as well known is that of spices. .
For example: ½ tsp. of ground cinnamon contains as many antioxidants at ½ cup of raspberries. ½ tsp. of oregano leaves contain as many antioxidants as 3 cups of fresh spinach!
To compare the antioxidant values of different foods, a measurement system known as
The Oxygen Radical Absorbance Capacity (ORAC) level has been developed. Below is a list of some of the ORAC values of spices compared to fruits and vegetables to:

Serving Size ORAC
Ground Cinnamon 1 tsp. 6956
Pomegranate Juice ½ cup 5853
Blueberries ½ cup 4848
Turmeric, Ground 1 tsp 3504
Raspberries ½ cup 3002
Strawberries ½ cup 2969
Oregano dried ½ tsp 1801
Asparagus ½ cup, chopped 1441
Almonds 1 oz 1263
Curry Powder 1 tsp. 970
Red Grapes ½ cup 951
Green Pepper ½ cup chopped 688
Broccoli ½ cup chopped 620
Ground Ginger 1 tsp. 519
Spinach 1 cup 455
Thyme 1 tsp 407
Carrots 1 med 406
Paprika 1 tsp 376
Rosemary 1 tsp 364
Tomatoes ½ c. chopped 330
Cantaloupe ½ c. chopped 250

Chris Kline, RD, CNSD

NO HELP FROM COHOSH - the herb black cohosh did not curb hot flashes caused by menopause in the longest and largest trial done to date.
Researchers randomly assigned women aged 45 to 55 who reported at least two hot flashes a day to get:
-black cohosh (160 milligrams a day),
-a multi-herb supplement with black cohosh (200 mg a day) and nine other herbs,
- the multi-herb supplement plus advice to consume more soy foods,
-estrogen replacement therapy, or
-a placebo.
After one year, the women who took black cohosh or the multi-herb supplement (with or without the soy advice) were just as likely to report hot flashes as the women who took the placebo. As expected, estrogen cut symptoms significantly. Annuals of Internal Medicine 145:869, 2006.

SELENIUM AND PROSTATE CANCER - higher blood levels of selenium may cut the risk of prostate cancer, but only in men who have higher intakes of vitamin E or who take multivitamins.
Among men who reported taking multivitamins or consuming at least 28 IU a day of vitamin E (from food or supplements), those with the highest blood levels of selenium had roughly a 40 percent lower risk of prostate cancer. Multivitamins typically contain around 30 IU of vitamin E.
It is not clear why selenium appeared to protect only men who take vitamin E or multivitamins. Results from the SELECT trail - which is now testing selenium and/or vitamin E on prostate cancer risk in 35,000 men - are due in 2013. Until then, it makes sense to take a multivitamin that contains roughly 55 micrograms of selenium. Nutrition Action Healthletter 3/07.

Health News

REPORTING POINT 4/10
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

MEN OVER 50 ESPECIALLY – men over 50 should make a special effort to examine their skin, especially on their backs, for signs of melanoma, according to a study in the Archives of Dermatology. Men are less likely to discover skin lesions than women, which helps explain why they are more likely to die from this dangerous type of skin cancer. In men, the back is the most common site, but melanoma can occur even on parts of the body rarely exposed to the sun, such as the buttocks, armpits, and soles of the feet. It helps to have someone else check hard-to-see areas. The signs include a mole that changes shape, color, or size; a sore that does not heal; and a persistent patch of irritated skin. The best bet is to get checked by a dermatologist. University of California Berkeley Wellness Letter 8/09.

THE GRAY LAYER – salmon (and other fish) develop a gray-brown layer of insulating fat between their skin and flesh. This is in addition to fat deposited within the flesh. It is ok to eat this gray layer.
A large amount of the healthy omega-3 fats in salmon are found here. For cosmetic reasons, vendors who remove the skin also take off as much of the gray fat as they can. But you may still find some of it on your salmon fillets or smoked salmon.
In general, the fatty layer adds an intensity of flavor, but it has a consistency that some people may dislike. If you scrape it off, be assured that you are still getting significant amounts of omega-3s from the flesh of the salmon. University of California Berkeley Wellness Letter 7/09.

WHAT NOT TO LOSE – scientists at Louisiana State University found that when overweight men cut 25 percent of their calories, a quarter of the weight loss came from muscle.
Protect your muscle by hitting the weights three times a week. A West Virginia University study found that this strategy prevented muscle loss even though men were taking in just 800 calories a day. Men’s Health 5/08.

BARLEY LOWERS CHOLESTEROL – adding barley to your diet can lower cholesterol and thus reduce the risk of heart disease. The FDA allows this health claim, similar to the one for oats. In one USDA study people with mildly elevated blood cholesterol saw their levels drop significantly when they ate a heart-healthy diet that contained the equivalent of about half a cup of barley flakes a day. Barley is the best source of beta glucan, a soluble fiber known to lower cholesterol. It also contains another soluble fiber called pectin, along with iron selenium, zinc and some B vitamins. Look for hulled barley, which retains its nutrient- and fiber-rich bran. Though its bran has been removed, pearled barley is still a good source of beta glucan. University of California Berkeley Wellness Letter 2/10.

TOO MUCH OF A GOOD THING – many athletes take vitamin C, which fuels muscle recovery. Problem is, too much vitamin C can diminish training gains, reveals a study in the American Journal of Clinical Nutrition. Men who took 1,000 milligrams (mg) of the vitamin daily while following an eight-week cardio plan increased their endurance less than those who skipped the supplement.
According to the study's authors, the vitamin users’ muscles contained fewer mitochondria, cells that convert nutrients into energy.
Limit vitamin C intake to 500 mg a day – British researchers found that this amount helped repair muscles faster than mega doses did. Men’s Health 5/08.

TANNING BEDS EVEN MORE DANGEROUS – the International Agency for Research on Cancer recently reclassified indoor tanning devices as “carcinogenic to humans” – the highest cancer risk category, equal to that of cigarettes. According to the agency’s report, people who start using tanning beds or sunlamps before age 30 increase their risk of melanoma, the deadliest skin cancer, by 75 percent. Like sunlight, tanning devices are a source of ultraviolet radiation, a known cause of skin cancer. They do not protect skin against damage from future sun exposure, as some people believe. University of California Berkeley Wellness Letter 1/10.

WHERE TO RUN ON OVERNIGHTS - need help finding a running or walking route when on the road? Check out http://www.runtheplanet.com/runningroutes/, a website that offers information on more than 4,000 courses, posted mostly by locals, in cities around the world. Almost all of the Southwest cities are listed on the website, which includes tips on running safety and provides a worldwide race calendar. The website includes detailed turn-by-turn route descriptions. Health 10/06.

CHOLESTEROL AND THE PROSTATE - a lower cholesterol level may protect the prostate as well as the heart.
Researchers studied 5,500 healthy men aged 55 or older who had been assigned to take a placebo for seven years in the Prostate Cancer Prevention Trial.
Men who entered the study with a total cholesterol under 200 were 60 percent less likely to be diagnosed with the most damaging kinds of prostate tumors - those with Gleason scores of 8 to 10 - than men who entered the study with higher cholesterol. Other studies have found a lower risk of advanced prostate cancer in men who take cholesterol-lowering statin drugs.
It is too early to know whether a cholesterol-lowering diet or statin drugs can protect the prostate. But it is still worth eating a diet that lowers LDL (bad) cholesterol - that will at the least protect the heart. Nutrition Action Healthletter 1/10.

IS YOUR BLOOD ACIDIC? you do not need special diets or supplements to lower the acidity or boost the alkalinity of your blood. There are many articles, websites, and ads that claim the typical American diet increases blood acidity and that this causes most diseases, from cancer and arthritis to depression and premature aging. These claims are farfetched or even nonsensical. University of California Berkeley Wellness Letter 1/10.

HOW LONG IS IT SAFE? - ever wonder how long you can safely store food items before they are unsafe to consume? There is a website that answers these questions - how long can dairy, produce, meats, beverages, baked goods, herbs, condiments, etc. be stored, along with tips to extend the shelf life of most food items and the best way to thaw frozen foods. The website can be accessed at http://www.stilltasty.com/.

IS ALUMINUM COOKWARE SAFE? - the Food and Drug Administration has long said that aluminum and anodized-aluminum cookware are safe. Aluminum cookware accounts for more than half of all cookware on the market. If you used aluminum cookware exclusively, you would only absorb about 3.5 milligrams of aluminum daily; a single antacid tablet has more aluminum than that. There also is no evidence to link aluminum with an increased risk of Alzheimer's disease.
Avoid cooking acidic foods like tomato sauce in uncoated aluminum cookware because the acid can dissolve aluminum. A good alternative is anodized aluminum, which is nontoxic and does not react to acidic foods. Health 6/07.

NITRIC OXIDE - nitric oxide is one of the body's most important chemical messengers - all mammals have it. The world learned about its physiological importance in 1998, when the Nobel Prize in medicine was awarded for research into nitric oxide's crucial role in the cardiovascular system.
Nitric oxide is released by the inner layer of cells (endothelium) of blood vessels, where nitric oxide relaxes the vessels and keeps them flexible, promoting blood flow. Nitroglycerin (used to relieve chest pain) works similarly.
As we age, our cells tend to produce less nitric oxide. Blood vessels constrict and become less flexible, which contributes to hypertension as well as plaque buildup and inflammation in blood vessels forming cardiovascular disease.
Nitric oxide's positive effects on erections are boosted by drugs such as sildenafil (Viagra), which relax blood vessels and smooth muscle in the penis, allowing for increased blood flow and thus an erection. Interestingly, sildenafil was originally developed to treat chest pain. Because arginine (an amino acid) also increases the supply of nitric oxide, which is essential for normal erection, supplements marketed as sexual enhancers often contain it although their effectiveness is uncertain.
Nitric oxide plays a role in the brain and nervous system. It is crucial in memory and learning, as well as in the regulation of the sleep-wake cycle, among other functions.
However, nitric oxide is a double-edged sword. Produced by the body in small amounts, it is essential. But in larger amounts, it can be harmful, acting as a free radical, which can damage cells and genetic material. According to research at M.I.T., nitric oxide sometimes acts as a cancer promoter. University of California Berkeley Wellness Letter 1/10.

Health News

REPORTING POINT 3/10
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

WORSE FOR MEN – a study in the British medical journal Lancet reveals that men are twice as likely as women to suffer from deep-vein thrombosis (DVT), a potentially deadly blood clot that can develop by sitting for long periods of time. If you have a family history of DVT and usually sit for long periods of time, ask your physician for a thrombin-generation test (developed by Austrian researchers.) If the level of risk is high, some prescription blood thinners such as warfarin may significantly reduce the danger of DVT. Men’s Health 11/06.

VARIETY IS BEST – when it comes to produce, consuming a variety may be more important than the quantity consumed. Colorado State University researchers discovered that, despite eating one less serving daily, people who consumed a wider array of fruits and vegetable experienced more health benefits than those who chose from a smaller assortment. The protective benefit of plant foods comes from phytochemicals, compounds that guard cells against damaging oxidation.
Phytochemicals vary from one botanical family to another. The scientists observed more benefit from smaller amounts of many different phytochemicals than from larger amounts of a few. Men’s Health 11/06.

IT TAKES BOTH TO LOSE – people who diet and exercise shrink their abdominal fat cells twice as much as those who diet only, even when they lose the same amount of weight. Scientists at Wake forest University analyzed the body fat distribution of study participants who lost an average of 22 pounds. The test subjects who included exercise in their weight-loss programs were able to specifically target belly fat.
Abdominal fat cells may have different amounts of metabolic enzymes than other parts of the body, causing them to be more responsive to exercise. Men’s Health 11/06.

WEIGHT GAIN RELATED TO TYPE 2 DIABETES – people who gain weight between age 25 and 40 are at much higher risk for eventually developing Type 2 diabetes than those who gain a similar amount of weight between age 40 and age 55, according to a German study.
Earlier weight gains tend to result in younger onset of the disease. Thus, besides the amount of weight gain, duration of obesity is an important risk factor, the study concluded.
In another study from Canada, researchers found that people with diabetes are likely to develop cardiovascular disease 15 years earlier than other people. University of California Berkeley Wellness Letter 11/06.

FIBER FUELS FAT LOSS – people who eat a high-fiber breakfast before working out burn twice as much fat while running as they do after a similar meal without the fiber.
Eating low-fiber refined carbohydrates significantly raises the amount of insulin in the body, which limits the ability of the body to use fat for fuel. Men’s Health 11/06.

ANOTHER REASON TO EAT FISH – eating fatty fish may help protect against actinic keratoses, skin growths caused by long-term sun exposure that can turn cancerous. In a study published in the American journal of Clinical Nutrition people who ate six ounces of fatty fish a week on average were about 30 percent less likely to develop actinic keratoses over four years than those eating little or no fish after controlling for sun exposure and other factors.
Omega-3 fats in fish may guard the skin against inflammation and free radical damage after ultraviolet exposure and have other protective effects. The best way to prevent actinic keratoses (and skin cancer) is to limit sun exposure and use sunscreen. University of California Berkeley Wellness Letter 7/09.

INCREASE THE ACCURACY OF A PAP TEST – to increase the accuracy of a Pap test, the American Cancer Society recommends the following steps. Do not have the test during your menstrual period. During the prior 48 hours, do not have sexual intercourse; do not use tampons, birth control foam, jellies, or other vaginal creams or vaginal medication: and do not douche. Many gynecologists recommend against douching as it can actually be harmful. University of California Berkeley Wellness Letter 7/09.

PILOTS’ EATING HABITS MAY AFFECT THEIR FLIGHT PERFORMANCE - Recently I came across a study by Dr. Glenda Lindseth that looked at how diet may affect a pilot’s job performance. Her review of different diet compositions and the effect on decision-making abilities is compelling and worthy of discussion. In her background, she states that aircrew human factors account for approximately 80% of the accidents in the aviation industry. She acknowledges that while the positive effects of a balanced diet and healthy foods have been shown to make significant contributions to improve safety, the effects of diet on cognitive performance are often overlooked. The objective of this study was to test the effects of dietary intake on cognition and flight performance while controlling for all other related factors.
Dr. Lindseth and colleagues enrolled 45 pilots in this study and evaluated their decision making abilities and number of errors following different diets depending on their balance of protein, carbohydrates and fats. At the end of a session with each diet, the pilots underwent cognitive testing with the standard tests for memory and mental alertness. The pilots performed significantly better on the short-term memory test and had fewer errors after eating the diets high in fats and complex carbohydrates vs. just high protein. Lindseth suspects the performance edge with the complex carbohydrate and high-fat diets was related to availability and metabolism of B complex vitamins that occurs with carbohydrate intake.
She speculated that the fats supported brain cell communication and allowed B vitamins to be available for better cognition. Deficiency of B vitamins has been shown to lead to irritability and poor cognition. In conclusion, Dr. Lindseth indicated that this had a direct impact for the military, especially the pilots who are flying, but also for anybody who needs to be alert and have high cognitive performance. She will be conducting a three-year study to further study the short term and long term effects.
So the question you might ask? How much do you believe your diet affects your job performance? It would be interesting to see how strategic business decisions and negotiations fare with these different diets. I suspect we would see similar results. by Patti Milligan, Director of Nutrition, Institute for Sustainable High Performance (reprinted with permission from the author...LK)

NOT FLOSSING REGULARLY? – Japanese researchers had discovered that eating just two ounces of yogurt a day reduces the risk of gum disease. One likely reason is that the lactobacillus, the healthy bacteria found in yogurt, may prevent the growth of harmful bacteria in the mouth.
Besides causing a loss of teeth and bad breath, gum disease has been linked to heart disease and stroke. Men’s Health 5/08.

CHRONIC NECK PAIN? – there is some evidence that acupuncture may help, according to the Cochrane Collaboration, a non profit organization that evaluates scientific literature. In its review of ten studies, people suffering from neck pain for at least three months who underwent acupuncture reported greater pain relief than those who received other therapies.
According to a study in Arthritis & Rheumatism lifting weights may remedy a stiff neck. When adults with nagging neck pain spent 20 minutes three times a week strengthening their upper trapezius muscles, they reported 80 percent less discomfort after ten weeks. That is because resistance training may help repair damaged muscles tissue. Stronger muscles can bear more strain, preventing further wear and tear. To work the upper trapezius muscles, stand with your arms hanging straight down at your sides, hold a weight in each hand and shrug your shoulders. Two sets of 8 to 10 reps will help. University of California Berkeley Wellness Letter 11/06, Men’s health 5/08.

GRAPES VS RAISINS – ounce for ounce, raisins have nearly three times the antioxidant power of red and green grapes, as measured by one standard test. Raisins are one of the richest sources of antioxidants of all foods.
That is not surprising since when fruits are dried, their compounds are greatly concentrated (it takes more than six ounces of grapes to make one ounce of raisins.) Most of the vitamin C in grapes, as well as heat-sensitive phytochemicals, is destroyed in the drying process, but obviously plenty survive, since raisins test so high in antioxidant activity.
Raisins are also a good source of potassium, fiber, and some minerals. But remember, the drying process also concentrates the sugars and thus the calories, so watch how many you eat. A half cup of grapes has about 50 calories, while a half cup of raisins has about 220 calories. An ounce of raisins (about 60), with 85 calories, is a good snack. University of California Berkeley Wellness Letter, 7/09.