Health News

REPORTING POINT 05/12

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

INTERVAL TRAINING – there is more than one way to get more out of your cardiovascular workout – interval training.  Coaches and trainers have used it for many years and recent research has confirmed its benefits and brought it new attention.

            Interval training involves alternating short bursts of intense and moderate exertion.  It can be done with any kind of cardiovascular exercise, such as running, cycling, swimming, or stair climbing.  An example of interval training would be cycling very hard for two minutes, then pedaling for two minutes at a more relaxed pace, then speed up again and so on.

            Studies have found that interval training can improve endurance and fitness better than moderate-intensity workouts at a steady pace and in less time.  It can also improve blood sugar control, lower blood pressure, and raise HDL cholesterol.   Interval training helps improve the efficiency and endurance of muscles by making them alternate between aerobic exertion (in which oxygen is used to burn carbohydrates and fat for energy) and anaerobic exertion (without oxygen).  It may allow exercisers to maintain a higher overall intensity because they know that recovery periods are coming up.  The recovery periods also allow for the removal of some lactic acid that accumulates in the muscles and makes them tire.

            Norwegian studies have shown that supervised interval training can improve cardiovascular health, the ability to exercise and quality of life in people with heart failure more than low- to moderate-intensity exercise.  Another study compared interval and regular training in people who had coronary artery bypass surgery. This study found that interval training provided greater benefits in endurance and in the ability to tolerate spurts of exertion.

            If you want to try interval training, start with two or three sessions a week.  If you run, just speed up for one to four minutes, then slow down for a similar period. then keep alternating.  If you are comfortable with this, try increasing the length or intensity of the strenuous bouts.  You can also vary the length of the slower bouts (which can be shorter or longer than the intense spurts), as well as the length or intensity of the workout.

            The intense bouts should get your heart rate up to 85 to 90 percent of its maximum (you can compute your maximum heart rate by subtracting your age from 220 beats per minute). 

            Keep in mind, if weight loss is one of your exercise goals, there is no shortcut.  Though interval training burns lots of calories in a short period, it takes longer, moderate-intensity workouts to produce and maintain weight loss.  University of California Berkeley Wellness Letter 6/10.

Strong Arm Diabetes - Building muscle can lower your insulin resistance risk, thus lowering your chance of developing Type-2 Diabetes. Scientists have known for a while that low muscle mass raises the risk of insulin resistance; however, no study had attempted to figure out whether increased muscle, regardless of obesity levels, might improve blood glucose control. Journal of Clinical Endocrinology & Metabolism, 07/11.

TEA FACTS – black, green, white, or oolong teas are all made from the leaves of the Camellia sinensis  plant. Herbal teas like chamomile and peppermint are not technically considered tea as they have different nutritional characteristics.

            What makes the four tea types different from each other is the way the leaves are prepared and how mature the leaves are, which affects both flavor and nutritional content.

            Black tea is made from leaves that have been wilted (dried out) and then fully oxidized (meaning that chemicals in the leaves are modified through exposure to air).  Green tea’s leaves are wilted but not oxidized.  Oolong tea is wilted and then only partially oxidized, and white tea is not wilted or oxidized at all.

            All four types are high in polyphenols, a type of antioxidant that seems to protect cells from the DNA damage that can cause cancer and other diseases.  Most research into the benefits of tea has focused on black tea, which is what 75 percent of the world drinks, and green tea, the most commonly consumed variety in China and Japan.  Green tea contains an especially high amount of antioxidants – in particular a type of polyphenol called catechin, the most active and abundant of which is epigallocathechin-3-gallate (EGCG).  Drinking tea may have the following health benefits:

            -Cancer prevention.  A 2009 review of 51 green tea studies found that consuming three to five cups a day may lower the risks of ovarian, colorectal, lung, and prostate cancers, but not breast or other cancers.  Black tea has been deemed possibly effective for reducing the risk of ovarian cancer, and possibly ineffective for lowering the risk of stomach and colorectal cancers by the National Institutes of Health.

            -Brain benefits. Drinking one to four cups of black or green tea a day has been linked with a lower risk of Parkinson’s disease, according to the NIH.

            -Heart benefits. Drinking tea may be helpful in preventing or delaying certain risk factors of cardiovascular disease, and lowering LDL (bad) cholesterol and triglycerides.  One Japanese study found that adults who drank five or more cups of green tea per day had a 26 percent reduction in death from heart attack or stroke compared with those who had one cup or less; the effect was greater in women than in men.  Research shows that that green tea lowers blood cholesterol by reducing its absorption in the digestive tract, while increasing its rate of excretion. More important than taking away excess cholesterol is green tea’s ability to fight the conversion of LDL to its more dangerous, oxidized form. When LDL is oxidized, it gets sticky and tends to cling to the walls of your arteries. Oxidized LDL is a major factor in the development of atherosclerosis (the buildup of plaque in the arteries), and greatly increases your risk of a heart attack or stroke. Green tea, through its antioxidant action, does much to protect LDL from oxidation, thus helping to keep your arteries “clean.”

            -Weight loss. Some studies suggest that the catechins and caffeine in green tea may give dieters a small metabolic boost that could amount to burning a few dozen extra calories per day.

            -Immune response. EGCG, the green-tea antioxidant, has been found to increase the number of important immune-boosting cells (regulatory T-cells).

HERBAL TEAS

            There are as many varieties of herbal teas as there are plants and flowers, some of which have healing potential.  As with “regular” tea, there has not been definitive research on humans when it comes to these drinks, but preliminary studies suggest benefits.  Chamomile and peppermint, for instance, contain moderate levels of antioxidants and have antimicrobial qualities (meaning they could improve oral-health).  Chamomile has been shown to have anti-inflammatory and cholesterol-lowering effects in animal studies. Peppermint tea eases gastrointestinal upset, according to a 2006 review of research.  Three cups a day for six weeks of hibiscus tea lowered blood pressure significantly in people with mildly elevated levels.  Health 11/2011,Journal of American Dietetic Association 11/11.

Where to Eat?  - As childhood obesity rises and the American diet shifts towards increasing consumption of foods eaten or prepared outside of the home, concerns about the nutritional quality and the total consumption of such foods are also increasing. Comparing measurements from 2006 to 1977, children now eat more calories every day (+179 kcal/day). This is associated with a major increase in calories eaten away from home (+255 kcal/day). The percentage of calories eaten away from home is now 33.9 percent. Journal of the American Dietetic Association, 08/11.

CALCIUM FOR YOUR DIET – according to University of Tennessee researchers, dieters who got 1,200 to 1,300 milligrams of daily calcium saw three times the weight loss as those consuming the same calories but less calcium. 

Research published in the International Journal of Obesity indicated that the calcium from yogurt, rather than other dairy sources or supplements, was more beneficial in aiding weight loss. Health 10/08.

Health News

REPORTING POINT 04/12

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

 

CHOLESTEROL: SIZE MATTERS – there are two basic kinds of cholesterol in our blood: LDL (low-density lipoprotein, the “bad” type), which promotes coronary artery disease, and HDL (high-density lipoprotein, the “good” type), which helps remove cholesterol from the system.

            Some researchers now believe that a key factor in determining why some people with given levels of LDL and HDL develop heart disease while others with the same levels do not, is the size and density of LDL particles, which range from very small, densely concentrated particles to large “fluffy” ones.  Studies have linked smaller, dense LDL particles to a higher risk of heart disease compared to larger particles, which may be relatively benign.  This is true even if your LDL level is in the desirable range.  For example, if the LDL is a healthy 110, but you have lots of small, dense LDL particles, it may be the equivalent of having a high LDL reading of 160 or more, in terms of the effect on coronary risk.  Small dense LDL tends to go along with a constellation of related problems that increase the risk of cardiovascular disease – low HDL, high triglycerides (fats in the blood), high blood sugar, high blood pressure, and obesity.

            Small particles are dangerous because they are better able to get into artery walls where dangerous plaque forms, thus promoting atherosclerosis.  They are more easily oxidized, and oxidized LDL plays an important role in atherosclerosis, and they are less easily cleared from the bloodstream.

            Larger is also better when it comes the HDL.  Research suggests that large HDL particles are better able to remove cholesterol from the blood and artery walls, have greater anti-inflammatory and anti-clotting effects, and thus are especially protective against heart disease.  Some studies have found that people with smaller HDL particles are at higher risk for heart disease than those with larger particles.  The biochemistry of HDL is more complex than that of LDL, and the evidence about the benefits and risks of HDL size is not as clear as for LDL size.

            Like much else about blood cholesterol, LDL and HDL size and density are largely a matter of your genes.  The same steps that help improve cholesterol levels in general – diet, exercise, and loss of excess body fat – also improve LDL and HDL size and density.

            The key dietary change for improving LDL size is to cut down on refined carbohydrates – i.e. sugary or starchy foods.  It is not necessary to go on a very-low carb diet – just moderate your carb intake and choose healthy, high-fiber carbs.

            Saturated fat tends to raise levels of large LDL particles, the less harmful kind, suggesting that saturated fat may not be as bad as was once thought (Trans-fats are a bad choice as they raise LDL and lower HDL-LK). Part of the heart benefit of moderate alcohol consumption may come from its ability to raise levels of both large LDL and large HDL.  Statin drugs lower LDL level, but have a relatively small effect on LDL size.  High-dose niacin and some other cholesterol-lowering drugs can substantially improve LDL size.

            If you are at average coronary risk, you need not worry about the size of your cholesterol particles as it is enough to know your LDL and HDL levels and do all you can to prevent heart disease.  If you are at increased risk for heart attack – because of diabetes, obesity, or a family history or premature heart disease or stroke – you might discuss such testing with your doctor.  University of California Berkeley Wellness Letter 6/10.

Four Ways To Live Longer - those who practice all four are 66 percent less likely to die early from cancer, 65 percent less likely to die early from a major cardiovascular disease, and 57 percent less likely to die early from other causes.

1) Avoid Tobacco.

2) Limit Alcohol: Men should have no more than two drinks a day, women no more than one.

3) Improve Your Diet: Eat more fruits, eat more vegetables, eat more whole grains, switch to fat-free and low-fat dairy and eat more seafood. Cut down on salt and foods high in sodium, saturated fats, trans fats, cholesterol, added sugar, and refined grains.

4) Exercise at least 150 minutes of moderate exercise spread over at least 5 days a week - or - do a total of 75 minutes of vigorous exercise 3 days a week or more. American Journal of Public Health, 08/11.

LOWERING CANCER RISK – more than 100,000 new cases of cancer each year in the U.S. can be attributed to excess body fat, according to new estimates by the American Institute for Cancer Research.  That includes 49 percent of endometrial cancers, 35 percent of esophageal cancers, 28 percent of pancreatic cancers, 24 percent of kidney cancers, 21 percent of gallbladder cancers, 17 percent of breast cancers, and 9 percent of colorectal cancers. Only half of Americans know that being overweight is a risk factor for many types of cancers.  University of California Berkeley Wellness Letter 06/11. 

EXERCISE FACTOID – during a regular pushup, the upper-body muscles must lift 66 percent of your body weight. Journal of Strength and Conditioning Research.

KEEPING COLD-FREE - advice from an ER physician: “…in the ER, I’m so conscious about everyone around me being sick that I become extra vigilant.  Two good habits help me a lot – religious hand washing, and keeping my hands away from my eyes, nose, and mouth, where germs like to sneak in.  Those two behaviors alone can stave off the majority of illnesses we all face; whether in an emergency room, at the office, or on an airplane.” Men’s Health 09/11.

GOOD SLEEP = LESS WEIGHT? – people who reported feeling sleepier during the day had less activity in their brain’s prefrontal cortex (center of decision-making) when shown images of high-calorie foods in a Harvard Medical School study.  This means that if you are feeling tired, you may be more apt to indulge in poor food choices.  Caffeine use did not help in making better food choices.  The researchers concluded that sufficient rest was the best way to help subjects make good food choices.  Health 11/11.

Iron Man?  The right amount of iron is needed for proper cell function, but too much may lead to diseases like Alzheimer's and Parkinson's. Men typically have more iron in their bodies than women, which may be why men develop these age-related neurodegenerative diseases at a younger age. (Younger women's iron levels are thought to be lower because of menstruation.) To reduce iron levels: decrease over-the-counter supplements that contain iron, unless doctor recommended; eat less red meat; donate blood; and take natural iron-chelating substances that bind to and remove iron (such as curcumin or green tea). Neurobiology of Aging, 10/11.

Health News

REPORTING POINT 03/12

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

TOO MUCH OF A GOOD THING?- MULTIVITAMINS – the U.S. Dietary Guidelines Advisory Committee in 2010 singled out seven nutrients that many Americans are deficient in their diets. Two of them, fiber and potassium, are not available in significant amounts from multivitamins, but the other five are:

            -Vitamin D. (Recommended Daily Intake: 15 micrograms/day; upper limit 100 mcg/day) A majority of adults do not get enough from their food, although our skin makes vitamin D when it is exposed to the UV rays in sunlight).

            -Folic acid. (RDI: 400 mcg/d; upper limit 1000 mcg/d) It helps protect against spina bifida and other neural tube birth defects that can occur before a woman knows that she is pregnant.  About one in five women who are capable of becoming pregnant do not get enough folic acid.

            -Vitamin B-12. (RDI: 2.4 mcg/d: upper limit ND) Adults over 50 should get some of their B-12 from fortified foods or supplements since they may have too little stomach acid to absorb naturally occurring B-12 in foods.

            -Iron. (RDI: 18 mg/d younger females: 8 mg/d over 50: 8 mg for males: upper level both male and female, 45 mg/d)  About 15 percent of women 50 and younger are iron deficient.

            -Calcium. (RDI: 1000 mg/d; upper level 2,500 mg/d)  A majority of adults do not get enough calcium from their food.  Multivitamins, which typically have 100 to 200 milligrams, can help, although adults need 1,000 to 1,200 mgs a day. Calcium supplements were associated with the greatest reduction of death risk.

Researchers are concerned about the safety of three nutrients:

            Folic acid (folate) is a B vitamin that helps cells divide and grow.  Too little causes anemia and birth defects.  In 1996, the FDA required companies to add folic acid to rice and to the flour used to make white bread and pasta.  Folate is also added to many breakfast cereals.

            Since fortification began, the rate of neural tube births defects in the United States has plunged by 36 percent.  Too little folic acid may raise the risk of colorectal cancer because the vitamin can prevent mutations that lead to tumors.  But too much folic acid may spur the growth of precancerous colorectal adenomas.  A third to a half of Americans over age 50 has those kinds of adenomas.

            The available evidence strongly suggests that if there is some danger to the general public, it probably only exists for people who are taking in more than 800 to 1,000 micrograms a day from fortified foods or supplements.  The folate that occurs naturally, mostly in fruits and vegetable is not a problem.  The American Cancer Society tracked nearly 100,000 men and women for eight years.  Those who got the most folic acid (an average of 660 mcg a day) from supplements and fortified foods were no more likely to be diagnosed with colorectal cancer than those who got the least (70 mcg a day).

            Most multivitamins contain 400 mcg of folic acid.  The average American probably is getting about 250 micrograms a day from fortified foods like bread, pasta, rice, and cereals.  So if you have a typical diet and you take a multivitamin, you are getting 650 micrograms, which is probably safe.  So how do you get too much folic acid?

            While most breakfast cereals have 100 to 200 mcg, some like Kashi Heart to Heart, Total, Multigrain Cheerios and Kellogg’s Mueslix, have 400 mcg per serving.  If you are taking a multivitamin and eating cereal that contains high doses of folic acid every day, it is not hard to exceed 1,000 mcg a day.  If you take a multivitamin, avoid cereals, energy bars, and other foods or supplements that contain 400 mcg of folic acid per serving.

            Selenium. (RDI: 55 mcg/d; upper level 400 mcg/d) In a large National Cancer Institute trial, men who took 200 mcg of selenium – about four times the recommended level – every day for five years had no lower risk of prostate cancer than men who took a placebo.

            It may have increased their risk of being diagnosed with diabetes.  An earlier trial showed that men and women who took 200 mcg of selenium every day for eight years were nearly three times as likely to report having diabetes as those who took a placebo. That led the American College of Physicians to warn that long-term selenium supplementation should not be viewed as harmless.  It is recommended that you should not take a multivitamin with more than 100 mcg of selenium.

Iron.  The link between supplemental iron intake and death risk was strongest with iron in women over 62 years of age (note: RDI reduced for all women over 50) according to a study published in the Archives of Internal Medicine. Nutrition Action Healthletter, 09/11, USA Today 9/11/11.

(Multivitamins and supplements have been shown to help improve health in many instances when there is not a good variety of foods and nutrients in the daily diet. It is okay to take a multivitamin if you are not eating a balanced diet as long as the total amounts of vitamins and mineral supplements are equal or less than the RDI and not close to the upper limits. Christine Kline RD, CNSD)

CUTTING FOOD CRAVINGS - smell is important when it comes to eating. When we walk into a movie theater, our sense of smell is why we're instantly dying for some popcorn — preferably drenched in butter. It's why Cinnabons are so hard to resist as their seductive scent wafts through malls and airports. 

            There may be a scent that has the opposite effect – peppermint. A study by Wheeling Jesuit University in West Virginia showed that volunteers who sniffed peppermint scent every two hours were not as hungry as non-sniffers and — even better — they ate 2,800 fewer calories in a week. That's enough to lose close to a pound.
            Peppermint, according to the study’s author, "is distracting you from your hunger pains, and you don't feel as inclined to eat as much." (Eating peppermint candy or chewing peppermint gum doesn't work as well.)  Earlier studies showed that athletes perform better if they sniff peppermint. They were able to go longer at the gym, able to push themselves, were more motivated, less fatigued and felt like they had more energy.
           The study also concluded "another implication would be that peppermint scent could be used to curb individuals' false hunger cravings, i.e. emotional eating."
Peppermint oil is available online and can be dabbed on a wristband, for example, for easy sniffing. The study used packaged peppermint inhalers available in nutrition stores or for $9.99 at sportsinhaler.com.  Journal of American Dietetics Association, 10/19/2011.

Ginger Extract.  Whole ginger extract has promising cancer-preventing activity in prostate cancer. Ginger extract had significant effects in stopping the growth of cancer cells and inducing cell death in a spectrum of prostate cancer cells. Animal studies revealed the extract did not show significant toxicity to normal tissues, such as bone marrow. Research showed tumor regression up to 60 percent. Humans would have to consume about 3 1/2 ounces of whole ginger extract a day to get the benefits. British Journal of Nutrition, 08/ 2011.

Exercise: Good Reasons. Exercise reduces vulnerability to various cardiac dysrhythmias (abnormal heart rhythms), improves the likelihood of survival from a myocardial infarction (heart attack), and helps overcome jet lag. Surgeon General's Report on Physical Activity and Health, 1996.

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.