Health News - FINAL POST

REPORTING POINT 02/14

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

“THE WANING DAYS OF A MEDIOCRE CAREER….”  a phrase shared with me years ago by my good friend, Captain Carl Lueking.  He related that a good old boy from west Texas who he used to fly with would deliver this line when they flew together in the corporate world.  It always struck me as humorous and pleasantly self-effacing. 

As I approach my retirement, I am truly grateful for being part of something very special at Southwest for the past three decades.  Now that this is the final installment of the Health News that I will deliver, I can look back, reflect, and truly hope that our efforts have aided you and your families in making better, more informed decisions concerning health, fitness, and wellness.  In the 22 years that we have published the Health News (Live Healthy-Live Well), conventional health and wellness wisdom has often changed: Certain touted supplements came and went and trendy diets flashed then vanished, many promising to be the “silver bullet” to health.  There are no short cuts to living a healthy lifestyle; it takes consistent exercise (both resistance and cardiovascular), proper nutrition with minimal processed foods, post-exercise stretching, rest, and a balance of life’s demands. 

A fresh attitude and outlook will commence next month when Dror Erez and Eli Berko assume the responsibility of creating the Health News. The best legacy that I can hope for is that you will continue to embrace living a healthy lifestyle for your own sake as well as for your family.  The example you set will continue on with your progeny. May you all be blessed in health, life, love, and success.  LK

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ASTHMA RELIEF – eating lots of vegetables and fruits may help reduce asthma symptoms.  A study published in the American Journal of Clinical Nutrition had adults with asthma eat either a high-antioxidant diet (including five servings of vegetables and two servings of fruit a day) or a low-antioxidant diet for two weeks. Those in the high-antioxidant group had better lung function and were less likely to have symptoms worsen than the low-antioxidant group.  University of California Berkeley Wellness Letter, 01/13.

3 = 0 – three degrees treadmill incline most closely mimics hiking or jogging on a level trail. Journal of Strength and Conditioning Research.

BEATING A COLD – there is no antiviral treatment for a cold, but there is good evidence that an over-the-counter drug may help reduce the severity and duration of a cold.  A study published in the American Journal of Rhinology and Allergy found that people who used a decongestant nasal spray containing oxymetazoline (such as Afrin) three times a day had lower levels of the rhinovirus in their mucus.  By decreasing some of the viruses in the body’s mucus, the spread of the virus can be slowed.  Make sure you wait to use the spray until the second and third days of your cold, when rhinovirus levels are at their peak concentration.  Spraying for longer than three days can cause swollen blood vessels, leading to more congestion. 

            Two other tips to help beat colds are drug-free: take frequent sips of water or broth during the day (a cold can dehydrate you) and get plenty of rest.  People who sleep less than seven hours a night are three times more likely to catch a cold than people who sleep at least eight hours a night. Men’s Health, 01/11.

40% OF MOTHERS introduce solid foods to their babies too soon.  Babies should not start solid foods until they are 4 months old.  WebMD, 06/13.

ASPIRIN MAY REDUCE THE RISK OF MELANOMA – a study from the Women’s Health Initiative, which involved nearly 60,000 white women aged 50 to 79, found that those who took aspirin at least twice a week were 21 percent less likely to develop melanoma than non-users during the 12-year study.  The longer the subjects took aspirin, the greater the apparent benefit.  Researchers controlled for factors such as age, sun exposure, sunscreen use, vitamin D intake, and medical history.  Other pain relievers did not affect melanoma risk. 

            Long-term aspirin use may cause gastrointestinal bleeding so it is not recommended to take aspirin solely for reducing the risk of melanoma, but if you take aspirin for other reasons, there may be added health benefits.  University of California Berkeley Wellness Letter, 08/13.

FISH LIST – two servings of fatty fish per week could add a few years to your life and lower your risk for fatal heart disease.  Fatty fish, such as salmon, tuna, trout, and mackerel, is high in healthy omega-3 fatty acid and vitamins A and D.  In a 16-year study of people 65 and older who ate fish (but did not take fish oil supplements), those with the highest levels of omega-3s in their blood at the start of the study (the equivalent of eating about two servings of fatty fish per week) cut their overall risk of death by 27 percent and their risk of dying from heart disease by 35 percent and lived 2.2 years longer than those who had the lowest levels of omega-3s.  Annals of Internal Medicine-WebMD, 06/13.

AN APPLE A DAY…  a study from Florida State University in the Journal of the American Academy of Nutrition and Dietetics found that people who ate dried apples for a year (about 2 ½ ounces a day, the equivalent to about two medium-size apples) decreased their LDL (bad) cholesterol by 24 percent, on average, and improved other cardiovascular risk factors.  Apples are a major source of pectin, a soluble fiber known to lower cholesterol, as well as polyphenols (such a quercetin) that have other heart-healthy properties.  The test subjects lost about three pounds, possibly because the insoluble fiber in the dried apples suppressed hunger and thus food intake.  University of California Berkeley Wellness Letter, 11/12.

MORE BENEFITS OF WINE – it seems that a little wine may be good for your digestive system.  A study from Spain revealed that people who drank red wine daily for 20 days showed higher levels of beneficial bacteria in their digestive tracts and also lower levels of a type of Clostridium bacteria linked to bowel disease and colon cancer.  The researchers speculate that the polyphenol antioxidants in wine may promote a better balance of bacteria.  The study participants benefited from 9 ounces of wine a day (about two glasses).  Men’s Health, 10/12.

Cholesterol levels linked to early signs of Alzheimer's in brain - high levels of “good” HDL cholesterol and low levels of the “bad” LDL kind are not just helpful for your heart, they’re better for your brain as well, a new study finds. In fact, the wrong levels of the two types of cholesterol are associated with more of the protein deposits in the brain associated with the onset of Alzheimer’s disease.

That’s according to the first study, published recently in the journal JAMA Neurology, which looked at the relationship between specific cholesterol levels and brain amyloid deposits in living humans, not just autopsy patients. The study results found that unhealthy patterns of cholesterol could be directly causing higher levels of amyloid known to contribute to Alzheimer’s, in the same way that such patterns promote heart disease.

Scientists studied brain scans of patients in stroke clinics and senior centers using Pittsburgh Compound B, or PIB, a tracer dye that highlights amyloid in the brain. The patients were, for the most part, normal and free of any symptoms of dementia. But when the scientists measured the cholesterol in their blood, and separated out the two types, they found that patients with high levels of low-density lipoprotein (LDL cholesterol) and low levels of high-density lipoprotein (HDL cholesterol) showed higher PIB levels. That means that the good and bad effects of the two kinds of cholesterol may occur long before people develop Alzheimer’s symptoms, perhaps offering a new chance for early intervention.

The American Heart Association has long said that keeping levels of HDL “good” cholesterol up — above 60 milligrams per deciliter of blood — and levels of LDL “bad” cholesterol — below 100 mg/dL — can prevent heart disease, but this new study underscores the benefit for the brain.  When you look at the biology, HDL seems very important to the brain.

Dr. Charles DeCarli, director of the Alzheimer’s Disease Center and a study co-author, called the work “a wake-up call.” “If you have an LDL above 100 or an HDL that is less than 40, even if you’re taking a statin drug, you want to make sure that you are getting those numbers into alignment,” he said. “You have to get the HDL up and the LDL down.”  JAMA Neurology 01/06/13, 12/01/10.

FASTER IS NOT BETTER – very fit people tend to have a lower resting heart rate because consistent aerobic activities strengthen the heart so it pumps more blood with each contraction.

            A Danish study in the journal Heart followed 2,800 healthy middle-aged and older men for 16 years.  They found that for every 10-beats-per-minute increase over 50, the risk of death rose by 16 percent, after other factors that can affect heart rate were accounted for.

            These results suggest that in healthy subjects, elevated resting heart rate is not merely a marker of poor general fitness but an independent risk factor.  Previous studies have linked higher resting heart rate to poorer health outcomes in both healthy people and those with heart disease, and in both men and women.  A study published in Progress in Cardiovascular Diseases found that resting heart rate may be a better predictor of premature death than cholesterol and blood pressure, though there is no consensus on what an optimal heart rate is and where increased health risks begin.  University of California Berkeley Wellness Letter, 08/13.

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

TWO NEW BENEFITS OF ALCOHOL FOR WOMEN – BONE HEATH -a study from Oregon State University, published in Menopause, included women in early menopause who were daily alcohol drinkers.  When they stopped drinking for two weeks, they showed increases in blood markers of bone turnover. (Having a high bone turnover contributes to osteoporosis, since more bone is lost than reformed.) When the women resumed drinking, the markers returned to their prior levels within 24 hours.  The findings support the hypothesis that moderate dietary alcohol consumption may slow bone loss in postmenopausal women.  Previous studies have observed a positive relationship between moderate alcohol intake and bone mineral density - though excess amounts can harm bones.

            JOINT HEALTH –a study published in BMJ collected data on the drinking habits of 34,000 women and then followed up with them seven years later.  Those who drank more than three alcoholic beverages a week had half the risk of developing rheumatoid arthritis over the study period compared to women who never drank.  Rheumatoid arthritis is a chronic inflammatory disease that affects joints and is more common in women.  Some (but not all) previous studies have linked alcohol to reduced risk of rheumatoid arthritis, as well as to less severe symptoms in people with the disease.

            It is too early to recommend that women start drinking to avoid either bone loss or rheumatoid arthritis, but these studies add to the evidence that moderate amounts of alcohol may have health benefits beyond the heart. Excess alcohol has adverse effects, and even a moderate intake may increase the risk of breast cancer.  Most physicians recommend women to limit alcohol to one drink a day.  University of California Berkeley Wellness Letter, 01/13.

CONSIDER EATING LESS RED MEAT – Researchers believe they have found a new link between the consumption of red meat and heart disease – the carnitine link.  Heart disease, cancer, diabetes, stroke have all been tied to red meat in recent years.  Yet Americans still eat more red meat (beef, pork, lamb, and veal) than poultry and seafood combined. 

LIVE LONGER

            In 2012, scientists at the Harvard School of Public Health published data on more than 120,000 participants in the Health Professionals Follow-Up Study and the Nurses’ Health Study.  After 28 years, those who ate the most red meat (roughly two servings a day) had a 30 percent higher risk of dying than those who ate the least (about half a serving a day).

            It is estimated that 8 percent of deaths in women and almost 10 percent in men could be prevented if people consumed less than half a serving per day of red meat.  (In this study, a serving was three ounces of cooked steak, hamburger, pork chop, or other unprocessed meat, but only one ounce of sausage, ham, or other processed meat and half an ounce of bacon.)

            In 2009, the NIH-AARP Diet and Health Study reported results on half a million people.  After 10 years, those who ate the most red meat (about 5 ounces a day) were 30 percent more likely to die than those who ate the least (about two-thirds of an ounce a day).

PROTECT YOUR HEART

            Many recommendations for limiting red meat intake are based on its saturated fat and cholesterol content.  Red meat is one of the largest sources of saturated fat in the average American’s diet.  We know that saturated fat can raise LDL (bad cholesterol). 

            In the 84,000 women studied in the Nurses’ Health Study for 26 years, those who ate the most red meat (at least two servings a day) had a 29 percent higher risk of heart disease than those who ate the least (half a serving a day).

            Sticking with lean meat may not eliminate that risk.  There are probably a combination of half a dozen different compounds and nutrients that lead to the ill-health effects of meat, among which are heme iron, nitrite, salt, and compounds that are created when meats are cooked at high temperatures.

            In April, 2013, the Cleveland Clinic published a study that named a new compound in meat that increases health risk: carnitine. The researchers believe that carnitine ingestion leads to accelerated atherosclerosis, or hardening of the arteries.  But carnitine, a nutrient that carries fuel into our cells (the mitochondria), may not cause damage on its own.  When animals and humans ingest carnitine, microbes that live in the intestines digest the carnitine.  As a byproduct, the microbes make something that gets converted into a compound called TMAO.

            The bacteria in our intestines consume carnitine (or choline) which produces TMA (trimethylamine) which gets converted to TMAO (trimethylamine-N-oxide) in the liver.  Carnitine is found largely in red meat. 

            Your everyday diet can affect how much TMAO microbes make.  In one study, scientists fed a large dose of carnitine to omnivores (who reported eating beef, pork, lamb, or other meat almost every day) and to long-term vegans.  The omnivores had a rise in blood levels of TMAO, but the vegans had virtually none.  When the omnivores consumed oral antibiotics to eliminate the gut bacteria, they made no TMAO either.  Three weeks after stopping the antibiotics, they once again had TMAO, confirming gut microbes’ role in producing TMAO.

            Further research from the Cleveland Clinic examined 2,600 people who had gone to the Clinic for a cardiac catheterization – a procedure that enables doctors to see if the arteries feeding the heart muscle are clogged.

            They found that increased blood carnitine levels in patients strongly predicted increased risks for cardiovascular disease and major adverse events like heart attack, stroke, and death, but this was only true in subjects who also had high TMAO levels.

            Those who had higher blood levels of TMAO were about 50 percent more likely to have a heart attack, stroke, or other cardiovascular event over the next three years.  TMAO was a strong and independent predictor of future heart attack, stroke, and death.

CANCER RISK

            Limit consumption of processed meat and red meat, advises the American Cancer Society.  To reduce your cancer risk, eat no more than 18 ounces per week of red meats and avoid processed meat such as ham, bacon, salami, hot dogs, and sausages.  A report by the American Institute for Cancer Research concludes that the risk of colon and rectal cancer rises by about 20 percent for every serving of red or processed meat eaten per day.  A few studies have found that red meat eaters have a higher risk of pancreatic, prostate, or esophageal cancer.

            N-nitroso compounds cause cancer in laboratory animals.  They are created by the nitrite that is used to color and preserve processed meats like bacon, sausage, and lunch meats.

            N-nitroso compounds do not show up in the meat itself now that companies must add sodium ascorbate or sodium erythorbate to keep N-nitroso from forming in meats that have added nitrite.  Instead, the N-nitroso compounds form in the gut in a reaction that is catalyzed by bacteria.  This might explain why processed-meat eaters have a higher risk of colorectal cancer.  When people were fed increasing doses of unprocessed red meat, levels of N-nitroso compounds increased.  When those people were fed the same amount of white meat, there was no increase in the damaging compounds in the gut.  Why the difference in red and white meat?  One possibility is that the iron attached to hemoglobin in blood.  Further research fed low red-meat consumers a supplemental dose of blood sausage, which resulted in an increase in N-nitroso compounds similar to those found in a high red-meat diet.

            The NIH-AARP study found the risk of colorectal cancer was higher in people who ate more heme iron, which is found in all meats, but predominately in red meats.

            Meat mutagens: Starting many years ago, scientists found that heterocyclic amines and polycyclic aromatic hydrocarbons are formed when meats are cooked to well done at high temperatures.  Animal studies show that both are carcinogenic. 

            The 300,000 NIH-AARP Diet and Health Study found a 20 percent higher risk of colorectal cancer among people who consumed the highest levels of two key heterocyclic amines (HCAs).  But they found no link with the major polycyclic aromatic hydrocarbons (PAHs).

            Studies have shown that the levels of HCAs and PAHs are much lower in meats that are cooked at lower temperatures and are not well done.  Marinating the meat before cooking it, and pouring off the marinade, also cuts the mutagens.

STROKE

            Most strokes that strike Americans are caused by clogged arteries rather than a ruptured artery.  Researchers followed more than 125,000 people for more than 22 years.  They found the risk of a non-hemorrhagic stroke rose by 30 percent for every one to two ounces of processed meat, and by 21 percent for every four to six ounces of unprocessed meat eaten per day.  A Swedish study on more than 300,000 people reported that the risk of a non-hemorrhagic stroke was 12 percent higher for every serving of red meat eaten per day.  The scientists estimated that swapping one serving a day of red meat for poultry would cut the risk of stroke by 27 percent, that trading a serving a day for fish or nuts would cut the risk by 17 percent, and that trading a serving a day for dairy would cut the risk by about 10 percent.

            High blood pressure is the biggest risk factor for stroke.  People that consume no more than two servings of meat a week have significantly lower risk because when you are eating red meat, you are not eating the healthier protein sources.

DIABETES

            Processed red meats, as well as unprocessed red meats have been linked to a higher risk of type 2 diabetes.  Harvard researchers tracked more than 200,000 men and women for up to 28 years.  The risk of type 2 diabetes increased by 32 percent for every two ounces of processed meat, and by 12 percent for every three ounces of unprocessed meat, eaten per day.

            The fats in red meat may also play a role.  Polyunsaturated fatty acids are related to lower risk, and red meat has very low amounts.  In the study, people ate about a quarter cup of nuts a day (nuts are rich in polyunsaturated fat) had a 21 percent lower risk of diabetes than those who ate one serving of red meat.

            At a minimum, red meat will displace healthier fatty acids found in other sources of protein.  Also, the N-nitroso compounds generated by red meats may be toxic to insulin-making cells in the pancreas.

            Carnitine metabolites could also damage cells that secrete insulin.  Nutrition Action Healthletter, 06/13.

Body clock 'reset button' found – drugs that can rapidly adjust the body’s circadian rhythm (body clock) to avoid jet lag have been discovered in research in Japan.  The team at Kyoto University has found the clock's “reset button” inside the brain. Their study, published in the journal Science, showed the button could be used to switch the clock to a new time zone in a single day. Experts said the team was "close to the money" in the hunt for a jet lag cure. There are clocks throughout the body and a "master clock" in the brain, keeping the body in sync with the world around it to make people sleepy at night. Those who routinely conduct long-haul flights across multiple time zones have experienced the disrupted sleep and hunger patterns of a body clock which is out of tune with the rising and setting of the sun. The clock uses light to help keep track of time, but it adjusts slowly. The rough rule is that for every time zone crossed it takes a full day for the body to catch up. Flying from London to Beijing would take a week for the body clock to fully adapt.

The team in Japan has come up with a way to get the master body clock to be more flexible. It is a group of 10,000 brain cells - about the same size as a grain of rice - which constantly communicate with each other to keep a strict control over body time. The scientists found that interfering with the vasopressin receptors, essentially a brain cell's “ears” that allow it to keep in touch with its “neighbors,” let the clock shift rapidly. Genetically modified mice which had no vasopressin receptors were able to adjust to the clocks being put back eight hours within a single day, while normal mice took six days. When the clocks were put forward eight hours, then it took normal mice eight days to adapt, but those without vasopressin receptors adjusted in two. Similar results were then achieved in normal mice using a drug. The results identify vasopressin signaling as a possible therapeutic target for the management of circadian rhythm [body clock] misalignment.

However, vasopressin receptors were also heavily involved in kidney function so any drug developed would need to be designed carefully to target the body clock without disrupting the kidneys. The issue here in terms of public health is rotational shift work. The epidemiological evidence that we have now shows that if a worker has spent a working life doing rotational shift work, they're at higher risk of contracting certain forms of cancer, cardiovascular disease or metabolic syndrome like diabetes. BBC News Health, 10/3/13.

Health News

REPORTING POINT 12/13

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

PROTECT YOUR SMILE – after your morning coffee, wait 30 minutes to brush your teeth.  Acidic foods and beverages weaken enamel, and brushing immediately after consuming them can cause further damage.  Men’s Health, 05/13.

GLUTEN FACTS – there has been much in the media about gluten-free dieting…from Dr. Oz to diet books touting its benefits. Gluten is a protein found in wheat.  Just 0.71 percent of Americans experience an abnormal immune system reaction to gluten.  If eating wheat products seems to cause gastrointestinal discomfort, canker sores, or a rash, try keeping a food log when these symptoms occur, listing what food was consumed and when.  If gluten is the common factor, go without it for two weeks while keeping up with the dietary diary.  At the end of this washout period, revert to the former diet with your normal gluten intake for two more weeks.  If you react to the inclusion of gluten in the diet, you may wish to eliminate gluten foods permanently. Your physician can order blood tests that can detect some of the antibodies associated with celiac disease. Remember to keep eating gluten foods before the test to obtain accurate test results. Men’s Health, 04/13.

EXERCISE FOR ALLERGY RELIEF? – According to a study from Thailand, exercise can help relieve allergy symptoms.  After allergy sufferers ran for 30 minutes, their sneezing, runny nose, and nasal itching and congestion all decreased by more than 70 percent.  One theory is that cardio exercise decreases inflammatory proteins in the nasal passages.  The scientists recommend a moderate pace (65 to 70 percent of your heart rate reserve - calculated by subtracting your resting heart rate from your maximum heart rate).  Maximum heart rate is your age multiplied by 0.7 and then subtract the result from 207. Men’s Health, 04/13.

SUNSCREEN USE SLOWS SKIN AGING – an Australian study published in the journal Annals of Internal Medicine provides compelling evidence that daily sunscreen use reduced photo-aging (the visible signs of aging caused by the sun’s ultraviolet rays) by 24 percent.  The study’s test subjects used a broad-spectrum sunscreen with an SPF of 15.  Besides reducing the visible effects of aging on the skin, the study’s subjects also reduced their risk of skin cancer.  USA Today, 6/4/13.

MINIMIZING PROSTATE CANCER RISK – “maintaining a healthy weight is good for preventing chronic disease,” states a researcher who is an expert in the epidemiology of prostate diseases at the Washington University School of Medicine.  Research from Europe showed that men with the most visceral fat (the belly fat that surrounds the organs in your core) also had the highest risk of prostate cancer.  That is because visceral fat produces inflammatory substances that disturb the metabolism and promote the growth of cancerous cells.  To aid in reducing weight, increase your intake of fruits and vegetables that are high in antioxidant flavonoids, such as oranges, grapefruits, strawberries, onions, and greens.  The fiber can fill you up while the flavonoids may lower our risk of aggressive prostate cancer.  Besides eating a healthier diet, increasing workouts, especially with high-intensity interval training is a proven way to reduce visceral fat. 

Green tea has long been touted by the Chinese for its medicinal value. The green tea health benefits could include cutting a man's risk of advanced prostate cancer by half. How much do you need to drink? In a study, men who drank 5 or more cups of green tea per day had half the risk of advanced prostate cancer compared with men who sipped less than a cup a day. Another way to ensure a healthy prostate: Avoid a diet high in saturated fat and include plenty of fruits and veggies in your diet. Men’s Health, 03/13, Real Age 07/31/13.

MAGNESIUM-RICH FOODS MAY REDUCE RISK OF COLORECTAL CANCER – a study and research analysis in the American Journal of Clinical Nutrition suggested that this potential benefit was only valid in overweight or obese people over 55.  In the analysis, which included data from nine previous studies, each 100-milligram daily increase in dietary magnesium was associated with a 12 percent lower risk of colorectal cancer.  That is the amount in four ounces of fish, a cup of beans, two ounces of peanuts, or half a cup of cooked spinach.  Most other studies have confirmed these results.  Magnesium-rich foods also have healthful benefits for the heart, bones, and blood sugar control.  University of California Berkeley Wellness Letter, 01/13.

WARNING: DO NOT MIX – even the most common supplements can have surprising interactions with drugs and other supplements.  Below are just a few:

            FISH OIL- Taking fish oil with blood pressure-lowering drugs can increase the effects of these drugs and may lower blood pressure too much.  Taking high doses of it with herbs that slow blood clotting (including ginkgo) may cause bleeding.

            CALCIUM- Calcium can reduce the absorption of many medications, including certain prescription osteoporosis drugs; antibiotics in the tetracycline and quinolone families (like Cipro); and levothyroxine, which treats hypothyroidism.

            ECHINECEA- Echinacea’s alleged ability to stimulate the immune system may interfere with drugs that decrease the immune system, such as the steroid prednisone.

            MELATONIN- Since melatonin may make you drowsy, taking it with sedative drugs may cause too much sleepiness.

            VITAMIN D- High doses of vitamin D combined with a diuretic medication may result in too much calcium in the body, which can cause kidney problems.  Health, 12/10.

MERCURY AND DIABETES – studies in animals suggest that mercury can damage the pancreatic cells that produce insulin.  Now scientists have found a link between mercury and diabetes in people. 

            Researchers followed adults aged 20 to 32 in the Coronary Artery Risk Development in Young Adults (CARDIA) study.  All supplied toenail clippings when they entered the study.  Those with the highest levels of mercury in their toenails had a 65 percent greater risk of diabetes over the next 18 years than those with the lowest levels.

            People with the higher mercury levels were healthier – they were less likely to be overweight, had smaller waists, did more exercise, and were less likely to smoke.  They were also more educated and consumed more magnesium, omega-3 fats, and fish (which is probably where they got the mercury).

            Yet when the researchers took those and other factors into account, the high-mercury group still had a higher risk of diabetes.

            This study does not prove that mercury causes diabetes, but to protect the developing nervous system, health authorities already advise children and some women (those who are nursing, pregnant, or may become pregnant) to avoid mercury.  These groups should eat no albacore tuna, shark, swordfish, king mackerel, or tilefish, and should limit light tuna to 2 ounces a week (half that amount for children under 55 pounds).  Other adults can eat up to 3 ounces of albacore, or 12 ounces of light tuna a week. 

            Everyone should aim for two servings of fish a week.  Low-mercury fish include salmon, freshwater trout, catfish, and tilapia.  Diabetes Care 2013.

INTRODUCTION - The Health News has been published in various forms by SWAPA since January 1992.  As the opening banner indicates, our desire is to provide pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.  With mandatory retirement looming in early 2014 for me, I will gladly climb out of the “left seat” of the Health News.  Captain Billy Combs has generously volunteered to continue to provide this valuable information to you. He will assume this responsibility starting in March, 2014. Billy shares my passion for health and fitness and I am confident that you will enjoy his contribution in continuing to provide this information to you. I would also like to thank those of you who have provided positive feedback on our efforts to provide a quality, concise, pilot-oriented product to help you make good decisions about your health and wellness. May you enjoy all of life’s blessings and thank you for enriching this experience.  LK

Health News

REPORTING POINT 11/13

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

CHEESE FOR YOUR SMILE – it’s no replacement for your toothbrush, but cheese may help prevent cavities.  In a study published in the journal Caries, people who ate cheese (just 1/3 ounce) after rinsing with a sugar solution had a rapid decrease in acidity, which lowers the risk of cavities.  Older studies have found a similar protective acid-buffering effect.  University of California Berkeley Wellness Letter, 03/09.

CAUTION WITH AYURVEDIC MEDICINES – these traditional Indian remedies come in two types – herbal-only and rasa shastra.  In the latter type, the herbs are combined with lead, mercury, or arsenic, which Ayurvedic practitioners claim are safe and effective.  A study from the Boston Medical Center recently found dangerously high levels of these heavy metals in many products, whether made in the U.S. or India.  About 40 percent of the rasa shastra products had high levels, but so did 17 percent of the herbal-only products.  University of California Berkeley Wellness Letter, 01/09.

USE A SECOND COAT – applying two layers of sunscreen may be the best way to avoid a burn.  A Japanese study found that people who applied sunscreen used only about 60 percent of the amount needed to achieve the promised SPF.  When they added a second coat, they got 100 percent of the sunscreens’ SPF protection.  The extra layer will thicken the UV barrier and also covered spots missed on the first application.  Men’s Health, 05/13.

TEA WITH YOUR MEAL? – when mice were fed EGCG, an antioxidant found in green tea, along with a starchy meal, the rise in their blood glucose was 50 percent lower than the rise experienced by mice given starches only.  The study authors say EGCG may reduce the activity of an enzyme that helps break down starches, blunting blood-sugar spikes as a result.  Future studies may yield similar results in humans.  Men’s Health, 04/13.

FAT FACTS – WHERE DOES THE FAT GO?  When you enjoy a fatty treat, like a milk shake, the fat gets broken down in your mouth and stomach, and then goes to your small intestine.  There, it mixes with bile salts to form emulsion droplets, then enters the bloodstream.  The fat molecules, now called chylomicrons, are sent to the liver, and then shipped to other body parts, where they may either:

a.    Be used for energy. (They may also stay in the liver to be used for fuel there, if necessary.) Or, if your body’s cells already have all the energy they need, the chylomicrons can…

b.    Go to build biological components, such as cell membranes (omega-3 fats are especially likely to be used for this). They may also…

c.    Be stored for later use as fat. But this happens when you eat carbs and protein, too.  Anytime you have excess calories, regardless of what kind of food they come from, the liver converts them to fat.

GOOD FATS – Monounsaturated fatty acids (MUFAs), found in plant foods like nuts, avocados, olive oil, and canola oil, and in poultry.

MUFAs can actually lower cholesterol levels, and in doing so, the risk of heart disease.  A study published in the Journal of the American Medical Association showed that replacing a carb-rich diet with one high in monounsaturated fats can do both, and reduce blood pressure, too.

            Polyunsaturated fatty acids (PUFAs), found in fatty fish such as mackerel and salmon, and corn and soybean oils.

            Like MUFAs, PUFAs have been shown to improve cholesterol levels and reduce heart disease risk.  One type is the omega-3 fatty acid, which is plentiful in some kinds of fish-not to be confused with omega-6 fatty acids, found in meats, corn oil, and soybean oil.  Some research finds that Americans eat about 20 times more omega-6 than omega-3; we should be only getting 4 times as much.  To do this, substitute fish for meat occasionally in your diet.

            USE-IN-MODERATION FATS – Saturated fat, found in meat and dairy products such as cheese, butter, and milk.

            Consuming saturated fat raises “bad” LDL cholesterol levels.  The link to increased risk of heart disease and stroke from consuming large amounts of saturated fat is well documented.  However, some saturated fats do seem to have healthful benefits.  Lauric acid, a type of saturated fat abundant in coconut oil appears to lower heart disease risk in some studies. 

Many dieticians now recommend that most of the fat that we consumed be unsaturated and that you reduce your weekly intake of red meat and use olive oil instead of butter when possible.

BAD FAT – Trans-fat, found in some fried foods, shortening, and packaged snacks like crackers and desserts.

Trans-fat – found in partially hydrogenated vegetable oil, raises LDL cholesterol and lowers HDL cholesterol.  A high LDL/low HDL combination can increase the risk of heart attack and stroke.  Partially hydrogenated oil remains a fairly common ingredient in processed foods, in part because adding hydrogen to vegetable oil gives it a longer shelf life.

            Experts agree that trans-fat should be cut from your diet altogether.  Limiting your intake of processed foods, commercial snacks, and fast food will aid you in avoiding trans-fats.  (Read food labels…any mention of “hydrogenated or partially hydrogenated oils” means that you are getting trans-fats.  Food manufacturers are allowed to show “zero trans fats” if the food product contains 0.5 grams of trans-fat per serving or less.- LK)

EAT FAT-LOSE WEIGHT – Fat has 9 calories per gram compared to 4 calories per gram for carbohydrates or protein.  However, consuming good fats may increase a sense of satiety, which means you will consume less of it and will likely be less tempted to snack later. Some studies have also indicated that certain fats work to help you stay slim – Harvard researchers found that people who ate nuts regularly gained less weight over a four-year period than those who did not.  Foods labeled “reduced fat” or “fat-free” can actually contain more calories than their full-fat counterparts, because the fat has been replaced with sugar, starch, and other fillers with little or no nutritional value.

Most of the dairy you consume should be of the reduced-fat variety to lower saturated fat and calorie intake. 

However, three foods that you should consider buying full-fat are peanut butter (reduced fat peanut butter tends to have sugar, salt, and corn syrup added while the full-fat version contains the good fats), cheese (full-fat cheese in moderation seems to result in greater satisfaction and fullness than the reduced-fat version), and salad dressing (the oil in salad dressing tends to be soybean, canola, or olive-all good fats.)

The American Heart Association recommends that unsaturated fats make up 18 to 28 percent of the calories in our diets, with no more than 7 percent of our daily calories coming from saturated fat.  The best food sources of dietary fat should be from vegetable oils, fish, and plant-based foods.  Health, 04/12.

STOP SNACK CRAVINGS –a study in the Journal of the American College of Nutrition reports that antioxidants in coffee may help the body stave off hunger by increasing the levels of peptide YY, a stomach hormone that regulates appetite.  The report indicates that black coffee was effective at appetite-suppression; milk may reduce the effectiveness of the antioxidants.  Men’s Health, 04/13.

           

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

PREVENTING CANCER – 20,000 cases of cancer could be prevented annually if half of all Americans ate one extra serving of produce daily.  Men’s Health, 03/13.

HOW “GOOD” CHOLESTEROL REALLY IS GOOD FOR YOU – you probably know that high-density lipoprotein (HDL) cholesterol is good for your heart.  Recent research has found that it may help fight cancer risk as well.  Published in the Journal of American College of Cardiology, the study found a 36 percent lower risk of cancer for every 10 milligrams per deciliter (mg/dL) increase in HDL.

            The traditional view of how HDL benefits heart health is that it transports excess cholesterol from cells in the artery walls to the liver for reprocessing or excretion.  The data relating to cancer come from an analysis of 24 randomized controlled trials, including more than 145,000 participants, and held true even when other variables related to cancer risk – such as smoking, age, body mass index, and LDL (the carrier of “bad” cholesterol) levels – were considered.

            While the study does not prove cause and effect, there are some possible mechanisms that might give HDL anti-cancer properties.  The antioxidant and anti-inflammatory properties of HDL may help protect against free radical damage and inflammation, which are both important in cancer.

            The exact health benefits associated with HDL cholesterol may also help improve mobility.  According to one study, high HDL levels were associated with significantly better knee extension and walking speed among adults aged 65 and older.  Women with higher levels of HDL experienced notable improvement; however, men in particular with HDL levels greater than 55 mg/dL had a three-times-greater probability of belonging to the “best group” when it came to lower-extremity performance and knee extension.

            Under most circumstances, higher levels of HDL (above 60 mg/dL is ideal) are associated with multiple health benefits.  HDL particles help remove cholesterol buildup in blood vessels.  They also help limit the effects of low-density lipoprotein (LDL) cholesterol and prevent blood clots in arteries.

            Research has shown that individuals with HDL levels higher than 60 mg/dL are less likely to have heart attacks and strokes than those with lower levels of HDL cholesterol.  Conversely, low levels of HDL (less than 40 mg/dL) may increase the risk of heart disease and stroke.

            Natural methods of increasing HDL levels are good for your health in general, and it is a good idea to try to embrace these lifestyle habits.  These include exercise, weight loss, smoking cessation, and consuming monounsaturated (olive, peanut, and canola) oils.  UCLA Division of Geriatrics-Healthy/Years volume 10C-R.

SINUSITIS/HEART LINK – scientists in Japan have a new clue about what causes atrial fibrillation, a common heart rhythm abnormality in men.  They found that people with chronic sinusitis were seven times as likely as those without it to suffer from A-fib.  The researchers believe the chronic inflammation of sinusitis disrupts the heart’s electrical signals.  Men’s Health, 03/13.

THE DATING GAME – is it ok to use medication after its expiration date – does it become less effective or dangerous?

            Required on all drugs, expiration dates guarantee that a medication is potent and safe through the date.  Most are one to three years after manufacture; some may be extended up to five years.  Expiration dates do not mean that the medication is not effective or safe afterward.  In many cases, drugs are stable longer than the expiration date, but that is under ideal situations.  Consumers often do not store drugs under optimal conditions.  Government testing of stockpiles of military drugs found that most remained stable for at least a year after their expiration dates (some for 10 or 15 years, with an average of 5.5 years) when sealed in their original packaging.  Drugs begin to break down after the bottles are opened and when exposed to heat, humidity, light, and temperature fluctuations.

            Except for medication intended for occasional use, you either must finish a prescription (such as antibiotics) in order to fully treat a condition or you should take a drug every day, long term, which means no leftovers.  Do not self-treat with old medication you may have lying around unless you are certain that it is the right drug for your current condition.  University of California Berkeley Wellness Letter, 05/07.

HOW LONG IS A COLD CONTAGIOUS? – as a general rule, adults with a cold will be able to infect others one day before symptoms appear and up to five days or so after becoming sick.  Infants and children are able to transmit these viral infections for seven days or longer.  The precise number of days for transmission can vary from person to person and also depends on the length of the illness.  Those in poor health tend to get infected more easily.  Children are also more likely to catch and transmit colds.

            Cold viruses, abundant in nasal secretions, are mainly transmitted via hands.  When you blow your nose, touch your face, or wipe your eyes, the virus transfers to your hands and then to whatever or whomever you touch.  If you contaminate a telephone, the next person who uses it may catch your cold.  To avoid spreading or catching a cold the most important precaution is to wash your hands often and well.  Hand sanitizers are a good option when you are not near a sink.

            Coughing and sneezing can also spread germs.  If you do not have a tissue, instead of sneezing or coughing into your hand, do it into your arm or shoulder, thus avoiding contaminating your hand.

            If you think you are getting sick, limit your contacts.  Do not hug and kiss.  If you are around someone who is sick, stay at least three feet away.  Airborne cold viruses cannot travel much farther than that.  Do not share drinking glasses, utensils, phones, or towels.

            Flu viruses may not travel in exactly the same way as cold viruses, but your best bet is to take these same precautions to avoid transmitting or catching the flu.  University of California Berkeley Wellness Letter, 02/09.

GOOD-FOR-YOU FOODS

TOMATOES – this juicy fruit is the best dietary source of lycopene, a carotenoid that gives tomatoes their red hue.  Lycopene was found to stop endometrial cancer cell growth in a study in Nutrition and Cancer.  Endometrial cancer causes nearly 8,000 deaths a year.  Lycopene also fights lung, prostate, and stomach cancers.  The biggest benefits come from cooked tomatoes (like pasta marinara sauce), since the heating process increases the amount of lycopene the body is able to absorb.

WALNUTS – the phytosterols (cholesterol-like molecules found in plants) have been shown to block estrogen receptors in breast cancer cells, possibly slowing the cells’ growth.  These compounds can aid in reducing the risk of breast and prostate cancers.  Consuming one ounce of walnuts a day may give the best benefit for cancer reduction.

GARLIC – eating garlic may offer protection against digestive cancers.  Phytochemicals in garlic have been found to halt the formation of nitrosamines, carcinogens formed in the stomach (and in the intestines) when you consume nitrates, a common food preservative.  The Iowa Women’s Health Study found that women with the highest amounts of garlic in their diets had a 50 percent lower risk of certain colon cancers than women who ate the least.  Garlic consumption was found to be beneficial in reducing the risk of breast, colon, esophageal, and stomach cancers. 

BEANS – a study from Michigan State University found that black and navy beans significantly reduced colon cancer incidence in rats, because a diet rich in the legumes increased levels of the fatty acid butyrate, which in high concentrations has protective effects against cancer growth.  Another study found dried beans particularly effective in preventing breast cancer in animals.  Consumption of legumes several times a week can be effective in reducing the risk of breast and colon cancers.

WHAT NOT TO EAT – while researchers continue to determine which foods have the most cancer-fighting benefit, the following foods seems to increase the risk of cancer:

            ANIMAL FATS- meat, cheese, and butte can be rich in saturated fat, which has been linked to obesity – a big cancer predictor.  Opt for leaner protein sources, such as fish, low-fat dairy, and beans.

            PROCESSED MEATS – an occasional hot dog or a few slices of bacon once in a while will not kill anyone, but they should not be a regular diet staple.  Some cured meats tend to be high in nitrites, and nitrates, preservatives that can, in large amounts, potentially increase the risk of stomach and other cancers.

            EXCESSIVE ALCOHOL – more than two drinks a day for men and one for women is associated with an increased risk of cancers of the mouth, esophagus, and breast.  Health, 11/10/

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

email: livehealthy-livewell@cox.net

RUN LONGER, SLEEP BETTER – a good workout can aid in quality of sleep.  A Dutch study found that people who burned 2,500 calories a day spent more time in bed sleeping (not just lying awake) than those who burned 1,500 calories.  The higher intensity workouts diminish the body’s energy stores which lead to better sleep efficiency.  Men’s Health, 03/13.

FRUCTOSE AND YOUR BRAIN – high-fructose corn syrup and table sugar are roughly half fructose and half glucose.  But fructose (which is found only in sugars) and glucose (found in sugars and digested starches) may have different effects on the brain.

            Researchers took MRI images of the brains of normal-weight volunteers before and after they drank a beverage that contained 75 grams (300 calories) of either fructose or glucose.

            Glucose reduced cerebral blood flow, which reflects brain activity in key areas of the brain that regulate appetite and reward, while fructose did not.  Likewise, glucose increased the participants’ feelings of fullness and satiety, but fructose did not.

            Cut back on all added sugars.  This study did not prove that fructose leads people to overeat, but it adds to the evidence that sugary beverages promote obesity.  Journal of the American Medical Association, 309:63, 85, 2013.

ENERGY DRINKS BUSTED – a study in the Journal of Strength and Conditioning Research reports that noncaffeine ingredients in energy drinks do not enhance athletic performance.  Cyclists who downed Red Bull consumed as much oxygen and felt just as tired as athletes who drank a beverage that contained the same amount of caffeine but lacked ingredients like taurine or B vitamins.  In other words, a cup of coffee provides the same athletic boost as energy drinks that are filled with extra ingredients.  Men’s Health, 03/13.

MILK AND THE PROSTATE – only whole milk, not low-fat or fat-free, may be linked to a higher risk of fatal prostate cancer.

            Scientists tracked over 21,000 men in the Physicians’ Health Study for 28 years.  Those who drank at least one serving of whole milk a day were twice as likely to die of prostate cancer than those who rarely consumed whole milk.  Men who drank at least one service of fat-free or low-fat milk had a 19 percent higher risk of localized or low-grade prostate cancer, but no higher risk of advanced, high-grade, or fatal cancer.

            Drink low-fat or fat-free milk instead of whole.  The saturated fat in whole milk raises LDL (bad) cholesterol and adds calories that most people do not need, and appears to increase the risk of fatal prostate cancer.  Nutrition Action Healthletter, 03/13.

75 MINUTES A WEEK – the number of minutes of moderate exercise you need weekly to add nearly 2 years to your life. PLoS Medicine.

GO LIGHT TO GROW BIG – high weight, low reps is the classic way of adding size and strength to muscles using resistance exercises.  But a study in the Journal of Applied Physiology found that lifting lighter weights for more reps (3 sets of up to 30) can boost growth as much as lifting heavy weights in the 8- to 12-rep range.  As long as the muscles reach fatigue, the researchers found that the muscles will grow.  Men’s Health, 03/13.

SLEEP AND DIETING – dieters lose more fat and less muscle is they get enough sleep.  Researchers put sedentary overweight middle-aged men and women on a lower-calorie diet.  For two weeks, roughly half were allowed to sleep for 5 ½ hours a night, while the other half got to sleep for 8 ½ hours.  After a three-month break, they switched.

            Sleep had no impact on how many pounds the participants lost, but when they were sleep-deprived, they lost 55 percent less fat and 60 percent more lean body mass (mostly muscle) than when they were allowed to sleep for 8 ½ hours a night.

            The participants also had a lower metabolic rate, felt more hunger, and had higher ghrelin levels when they were sleep-deprived.  Ghrelin is a hormone that stimulates appetite.  Annals of Internal Medicine, 153:435, 2010.

WHOLE GRAINS AND BELLY FAT – people who eat more whole grains have less visceral belly fat, the kind that is linked to a higher risk of heart disease and diabetes.

            Scientists measured both subcutaneous (below the skin) fat and the deeper layer of visceral fat in more than 2,800 middle-aged participants in the Framingham Heart Study.  People who reported eating at least three servings of whole grains a day had 10 percent less visceral fat than those who said they ate less than a serving per week.

            However, whole grains were not linked to less visceral fat in people who also consumed at least four servings of refined grains per day.  Whole-grain eaters also had smaller waist sizes than refined-grain eaters. 

            The Framingham participants got most of their whole grains from bread, ready-to-eat breakfast cereals, oatmeal, popcorn, and brown rice.  Pasta, English muffins, white bread, pizza, and white rice were the major sources of refined grains.  Nutrition Action Healthletter, 11/10.

NOT MUCH TIME FOR A WORKOUT? – if you do not have time for long workouts, short bouts of exercise can be just as good.  A British study found that 10 three-minute bouts of brisk walking over the course of about five hours were as effective in lowering triglycerides (fats in the blood) and resting blood pressure as one 30-minute exercise session.  Most studies on short bouts have compared three or four 10-minute sessions to a single 30- or 40-minute session, and found that the repeated short bouts can be just as healthful as longer ones.  University of California Berkeley Wellness Letter, 02/09.

POTASSIUM POWER – potassium seems to affect the body very differently than sodium.  While sodium is linked to hypertension, potassium helps lower blood pressure.  Sodium tends to be found in junk food, while potassium is mostly found in very nutritious foods.  A simple test for urinary potassium levels (which closely follows dietary potassium intake) provides an accurate picture of how good a person’s diet is.  The higher the potassium level, the better the diet tends to be (accompanied by lower blood pressure and body weight as well). 

            Like sodium, potassium helps control blood pressure, among other vital functions.  While Americans consume far too much sodium, they get too little potassium.  In developing countries where diets tend to be relatively rich in potassium and low in sodium, high blood pressure is nearly nonexistent.             

            The U.S. government recommends at least 4,700 milligrams of potassium a day – well over double the maximum daily recommendation for sodium.  Most Americans get only half that much potassium and most consume less potassium than sodium.

            An easy way to cut down on sodium is to choose more potassium-rich foods.  As one mineral consumption goes up in the diet, the other tends to go down.  Vegetables (especially leafy greens and potatoes), bananas, citrus fruits, and beans are rich in potassium.  Dairy products, fish, and nuts are also good sources.  Do not take potassium supplements, unless prescribed by your physician.  Supplements can supply dangerous amounts , resulting in abnormal heart rhythms.

            People with impaired kidney function or taking certain medications may need to limit their intake in order to prevent potentially dangerous arrhythmias.  University of California Berkeley Wellness Letter, 03/07.

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

EXERCISE AND THE BODY – from about age 40 to 50 on, we start to lose 1 to 2 percent of our muscle every year.  Retaining muscle strength and function is critical for healthy aging and avoiding disability.  There is no pill for that goal.  Physical activity is about the best thing current science knows for maintaining physical function.  If you do not use it, you will lose it!

EXERCISE FOR STRENGTHENING BONE

            We lose bone as we age, and we lose the strength of the bone.  The more weight and stress you put on the bone, the more it grows.  Physical activity is a tremendous way to maintain bone strength.

EXERCISE AND THE BRAIN

            Exercise is a very good treatment for depression, to lower anxiety and stress levels, to feel energized, and to improve sleep.  A physically active lifestyle may be one of the most important things for preventing dementia and Alzheimer’s disease.

            Exercise has been proven important in preventing both Alzheimer’s and vascular dementia, which is caused by clogged blood vessels in the brain – another form of cardiovascular disease.  Exercise lowers the risk of cardiovascular disease and also lowers blood sugar.  There is evidence that high blood sugar increases the risk of Alzheimer’s disease.  The same risk factors that increase the chances of cardiovascular disease also increase the risk for diseases of the brain as they both are dependent of blood flow.

DIABETES

            Diabetes, high levels of insulin, and lack of blood sugar control are bad for the heart and the brain.  Diabetes and heart disease go hand in hand.  Exercise is a great way at keeping blood sugar and insulin lower.

            Diabetes is a failure of the body to control the amount of sugar in the blood.  It is also a disease of the muscle because skeletal muscle is the biggest consumer of sugar in the body.  When muscle is healthy, it is consuming blood sugar constantly – when it is not healthy, sugar is not consumed and remains in the blood.

            If a person with diabetes does a session of physical activity, for the next 48 hours their muscles will be consuming more blood sugar.  So it is not just the exercise, but the exercise aftermath that is beneficial.  If one starts stringing together those 48-hour periods together, you get long-term benefits.  Physical activity is central for preventing and controlling diabetes.

            Exercise also makes the muscles more active in pulling sugar out of the blood and it makes the body more sensitive to insulin.

EXERCISE AND THE HEART

            Most people know that physical activity has benefits when it comes to cardiovascular disease.  Exercise improves the health of the blood vessels.  It allows them to open up more and improves the effect of the nervous system on the heart.  When you exercise, the nervous system shifts from the sympathetic tone, which is the stress tone, to the parasympathetic tone, which is the rest tone.  That is why people who are physically active have lower heart rates.  If you have more of the stress tone and you have a heart attack, you are more likely to go into deadly arrhythmia – a loss of the regular heartbeat.  The calm and relaxation that comes with being physically active helps both the head and the heart.

            Additionally, those with stronger rest tones tend to sleep better with fewer sleep problems.

            Exercise increases the density of capillaries – the smallest blood vessels – as well as the number of receptors on cells, the number of channels in cells to let blood sugar in, and the number of mitochondria, which burns blood sugar for energy in cells.  The blood volume expands as you exercise, which is also beneficial.

            Blood pressure may also benefit from consistent exercise, although genetics also plays a major factor in determining blood pressure, which may be difficult to override.  It is important for people not to focus on one risk factor, but to consider multiple indicators of health.

            Certainly heart function declines as people age – there is a natural degradation, but exercise can reduce that decline.  There is never a point when exercise no longer helps.  Studies on 70-to-90-year-olds who were sedentary when started showed a benefit for markers of disability.

WEIGHT

            Physical activity can contribute to not putting on weight and to losing weight, but if you want to lose a fair amount of weight, it will take both being physically active and eating less.  Remember that it is not just what you weight, but where you weigh.  Weight in the abdomen is particularly dangerous and physical exercise helps decrease belly fat.  This is why one can achieve the benefits of physical activity without substantial weight loss (the weight loss that does occur is in the abdomen).

            Belly fat is dangerous because it is associated with an increased risk of diabetes and heart disease.  Fat cells in the abdomen are different that fat cells in the thigh or arms.  Abdominal fat cells produce more harmful substances.  Second is the plumbing in the abdomen. Abdominal fat drains directly to the liver.  Any harmful substances that belly fat produces go directly to the liver, rather than circulating around the body and degrading.

EXERCISE Rx

            As of 2008, there have been federal physical activity guidelines which recommend 150 minutes a week of brisk walking.  If you are a runner or jogger, the goal is 75 minutes a week.  Additionally, it is recommended to get at least two days a week of weight/resistance training.

            While 150 minutes/week is the goal, if that is too much, even 80 to 100 minutes/week is capable of considerable benefit.  Anything is better than nothing. 

            While walking is the most popular form of exercise, biking or swimming or even dancing – whatever you like to do – yields tremendous benefit.  Just not being sedentary is the main goal…be active and healthy.

            Weight training should not take more than about 20 minutes – enough for one circuit of about eight different exercises – one for each major muscle group.  You can do two sets of 10 to 12 reps per machine or muscle group. Start with 10 reps.  As soon as you can do two sets of 12 reps, increase the weight or resistance.  Lower weights are recommended for beginners, with higher reps to reduce the risk of injury. With weight training, it is a good idea to have a fitness instructor or instructional video for beginners to help ensure good form and reduce the risk of injury. 

            The combination of aerobic exercise and weight training results in both cardio-health and retaining muscle-mass for mobility and a better, longer life. Nutrition Action Healthletter, 12/12.

Vitamin D Levels Decreasing - Women with health issues such as arthritis, hypothyroidism, cancer, high blood pressure, and osteoporosis are much more likely to have inadequate levels of vitamin D during seasons with decreased daylight. 28 percent of women had deficient levels and 33 percent had insufficient levels of vitamin D. Women taking supplements were able to significantly elevate their vitamin D levels. American Society for Clinical Pathology, 11/12.