CROSSFEED 4-96
AEROMEDICAL NEWS
HEALTH NEWS
by Larry Kline
ANOTHER BENEFIT OF VITAMIN E - this antioxidant may be as good for your brain as it is for your heart. A recent study indicated that taking vitamin E daily may help protect your brain from deteriorating as you get older. The brains of elderly mice who had been given high doses (about 400 I.U.) each day showed much less deterioration from free radicals (damaging oxygen molecules) than the brains of those who weren't fed the vitamin E. "The brain-tissue protein in mice is very similar to our own, so these results are definitely applicable to humans," says lead researcher Marguerite Kay, M.D., of the University of Arizona College of Medicine in Tucson. Though this antioxidant may not reverse damage, as little as 200 I.U. a day may stave off some of the degenerative effects of time. Men's Health 10/96
Health Fact No. 1 - Just 40 minutes of moderate exercise a week may cut a person's risk of diabetes in half. (Men's Health 10/96)
HOT TIP FOR SORE THROAT - when you feel your first sore throat this season, try something different: hot pepper. Cayenne pepper, say researchers at the Preventive Medical Center of Marin in San Rafael, California, is a good home remedy for a sore throat. They recommend pouring three-quarters of a teaspoon of honey in a tablespoon, top it off with lemon juice and add a pinch of cayenne pepper. Swallow this brew. The pepper won't cure what's causing the soreness, but it may help to subdue one of the body's pain chemicals so swallowing won't hurt as much. Men's Health 9/96
HERBAL HEALTH - lots has been written about the potential health benefits of garlic. Nutritionists at Pennsylvania State University, while trying to quantify these health benefits, discovered that another Mediterranean herb, rosemary, contains a number of potent antioxidants. The researchers fed rats meals containing varied amounts of powdered rosemary, as well as saturated fats. After two weeks, the animals were injected with a powerful cancer-causing agent. The rats who consumed rosemary were twice as likely to escape the chemical's adverse effects as those who went without the herb.. Even rats who ate a lot of fat - long thought to promote tumors - seemed to get some protection. Besides all these apparent benefits, this seasoning tastes wonderful on salads and roasted potatoes. Health 9/96
DO CARROTS REALLY HELP EYESIGHT? - For many years, it has been known that certain foods, one's that contain plenty of vitamin A, can help relieve night blindness. Now researchers have discovered that carrots and their colorful kin also may help prevent age-related blindness.
Any vegetables rich in carotenoids - usually those that are deep orange or dark green, like squash or spinach - are helpful, because the body converts the carotenoids to vitamin A. Eyes need the vitamin to make a light-sensitive pigment called rhodopsin. When exposed to light, rhodopsin trips a switch that sends a signal along nerves to the part of the brain responsible for sight.
Each time rhodopsin does its job, it burns up a bit of vitamin A. People who don't get enough vitamin A are less able to detect light and can end up with night blindness. However, vitamin A deficiency is rare in the United States; it is usually found only in alcoholics and other undernourished people.
But much less severe lack of vitamin A have been also been linked to vision loss, at least in older people. Last year researchers found that elderly people who regularly ate at least five servings of vegetables a week cut by half their risk of suffering macular degeneration, the most common cause of blindness in older Americans. This disorder arises when cells die off in a section of the retina - the light-sensitive back wall of the eye where rhodopsin plays its role.
Researchers believe this cell death is the result of free radicals (destructive oxygen molecules). The antioxidants abundant in vegetables can tie up these free radicals and prevent the damage. In last year's study, mustard and collard greens, kale, and spinach seemed to offer the most protection. And though the benefit increased the more people ate, as little as one serving a week was enough to lower risk. Health 9/96
KIDS' OBESITY LINKED TO TUBE TIME - percent of children who are overweight ranked by the hours per day they spend watching television:
hours of TV percent overweight
0-2 12
2-3 23
3-4 28
4-5 30
>5 33
So turn off Barney and engage in physical activities with your child. Health 9/96
BETTER THAN PEANUTS - now that raisins are just as common on our flights as peanuts, did you know that raisins contain generous amounts of iron, potassium, fiber, and B vitamins? But brush your teeth after eating them: they contain an acid that eats away tooth enamel faster than most foods. If you can't brush, just drink water after eating them, the water will wash away some of the residual acid. Rinsing with water reduces decay-causing bacteria by 30 percent. This is also good advice if you drink soft drinks, as they leave acids in the mouth that can harm tooth enamel. Men's Fitness 9/96 and Men's Fitness 10/96
A FIRM REASON TO USE IT - last issue we reported on the herb Ginkgo Biloba which increases blood flow to the brain thereby improving memory and alertness. New research suggests that this herb may make male erections firmer by also increasing blood flow to the penis. Plaque may buildup in the arteries to this organ, restricting bloodflow. Ginkgo may dilate the arteries and capillaries to increase bloodflow to all organs throughout the body.
In a German study, 20 impotent men were asked to take an 80 mg. capsule three times a day. After 9 months, all were able to have spontaneous erections. Men's Health 10/96
THE HERBAL MEDICINE CHEST: Valerian
This is "nature's Valium" prepared from the root of a European plant now spread throughout the northeastern United States. Valerian is taken to provide temporary relief from anxiety and to prevent insomnia. It can also help relieve headaches, stomach and menstrual cramps, and constipation or indigestion from nervous tension. Some studies have found it is as effective as some barbiturates for reducing the time needed to fall asleep, though it is stimulating instead of calming to some people. It is safe when taken in moderate doses, but should not be used for an extended period of time. Ask your family doctor about taking Valerian. Many doctors are recommending Valerian to improve sleep quality and reduce morning sleepiness. It is sold in most drugstores, where the recommended dosage is 200 to 300 milligrams of the extract containing 0.8 percent valerianic acid. Valerian is sold dried and in tablets, capsules, concentrated drops, tinctures, and extracts. Men's Health 9/96 and Natural Health Handbook 1996
THE BEST EXERCISE MACHINES - lots of folks hitting the gym these days looking for a good cardio-workout. Which machine gives the best cardio-bang for the time? The first laboratory study comparing the calorie-burning potential of different exercise machines found the treadmill was the most efficient of six types tested, including stair-climbers, rowers, and cross-country skiers. The results of the test, reported in the Journal of the American Medical Association, concluded that the treadmill workouts burned 40 percent more calories per hour than the least effective machine, the stationary bicycle. Please note, however, that calories burned during machine workouts vary widely depending on age, body weight, fitness level, and possibly, the model of the machine used,( your mileage may vary!). Also consideration must be given that some machines involve high-impact movements that may cause or contribute to long-term injury, whereas others utilize low-impact motion that may enable users to avoid injuries associated with high-impact exercise. Men's Fitness 9/96
Machine Calories Burned per Hour
Treadmill 705
Stairclimber 627
Rower 606
X-Country Skier 595
Airdyne (moving handles cycle) 509
Stationary bicycle 498
Healthfact No.2 -THINKING ABOUT QUITTING? - smoking that is. It doesn't take long to reap some health benefits by stopping: - 20 minutes after smoking your last cigarette, your blood pressure returns to its normal level.
- after 48 hours, your senses of taste and smell improve.
- one to nine months later, coughing, sinus congestion, fatigue and shortness of breath decrease. Cilia, the hairlike structures in the air passages that help clear your lungs of foreign materials, begin moving normally.
- five years later, the risk of lung cancer death is half what it was.
- after 15 years, the risk of cardiovascular disease or of dying from lung cancer is almost the same as a nonsmoker's risk. (Men's Fitness 10/96)
IMPROVE GOLF BY BEING FIT - golfers who engage in fitness programs can improve their golf game considerably. According to Wayne Westcott, PhD, a fitness researcher for the YMCA, a group of golfers who engaged in an eight-week strength and flexibility program (10 minutes of hip and shoulder stretches in addition to 30 minutes of weightlifting three times a week) were studied. The participants improved their swing speed by 5 mph (equivalent to 15 to 20 more yards off the tee), their leg strength by 56 percent and their joint flexibility by 24 percent. Westcott says regular stretching gives golfers a quicker payoff on the greens than strength training does, but he adds that serious players really need both, especially as they get older.
For strength training, Westcott recommends crunches (abs); back raises (lower back); bench presses (chest); lat pulldowns (upper back); lateral raises (shoulders); curls and pressdowns (arms); leg presses, extensions and curls (thighs); and calf raises (lower legs).
Even more important is flexibility. Before playing a round or hitting a bucket at the range, take a few minutes to stretch your major muscles. Focus particularly on the hamstrings (bend over from the waist until you feel a gentle stretch in the rear thighs); the lower back (hold a golf club across the shoulders, slowly twisting to the right, hold 15 seconds, then slowly twist to the left and hold another 15 seconds); and chest and shoulders (grasp your hands behind you and straighten your arms.) Men's Fitness 9/96
S-T-R-E-T-C-H FOR HEALTH - "80 percent of lower back pain, which is plaguing the nation, could be alleviated with proper stretching," claims Ann Frederick, a flexibility specialist in Phoenix, Arizona, who designs stretching programs for both world class athletes and clients seeking to feel better. Falling somewhere in between massage therapy and chiropractic work, Frederick's sport-specific stretching routines have begun to gain a reputation in sports circles nationwide. She has worked with athletes at Arizona State University and traveled with the U.S. Olympic team to Atlanta during the Summer Games. Frederick's objective is to increase the range of motion, improve agility, speed, muscular endurance, strength, and prevent injuries. According to U.S. wrestling coach Zeke Jones, Frederick's stretching helped the Olympic wrestlers recover and gave them a crucial component to doing well. Stretching is not a new concept for athletes, but using a specialist to fine tune the stretch is new territory. She also believes that her stretching program may help sedentary aviation types who spend 8 to 12 hours a day in the front end of orange LUVjets. We seem especially prone to back problems, and stretching may be an antidote to preventing future back problems as well as relieving present ailments.
Frederick's system uses a massage table and custom-made restraints that enable her to isolate the muscles better. The program manipulates the connective tissue, making the muscle more pliable.
She says proper stretching is the "missing link" to improving overall fitness and believes professional athletes would do well with her program. She also states that many of her clients are baby boomers fighting the aging process. "Stretching will increase your range of motion, hence, improve your golf game, tennis game and your quality of life in general."
Even if you are not contemplating a professional athletic career now, stretching appears to have benefits for just about everyone who wants to enjoy an active, healthy lifestyle.
(Editor's note: Ann Frederick may be reached at A & F Flexibility Systems, Tempe, Arizona, (602-731-3101 or fax 602-592-0205) - LK
HAMSTRING STRETCH MAY EASE LOWER BACK PAIN - sometimes, just bending to tie a shoe can cause a sharp spasm in the lower back. This occurs because the hamstrings, which run up the backs of the thighs, are too tight, and they make the pelvis inflexible. "When you bend forward at the hips, the pelvis can't tilt you," says Edward Laskowski, M.D., codirector of the sports-medicine center at the Mayo Clinic. "This increases the stress on the lower back." The muscles may spasm to keep you from doing further damage. Loosening your hams may prevent back pain. A good hamstring stretch: lying on your back,, draw your right knee up to your chest while keeping the left leg on the floor, then loop a belt around the sole of your right foot. Straighten your right leg, pushing your foot toward the ceiling, then use the belt to gently pull your outstretched leg toward your head, while keeping the left leg flat on the floor. Repeat it a few times, then switch legs. Men's Health 11/96
Healthfact No. 3 - potatoes are high in potassium, vitamin C, and fiber. But don't keep the raw ones in the refrigerator - the starch will change into sugar. If potatoes are boiled, leave the skin on so that they will retain more nutrients advises the Idaho Potato Commission. (Self 6/96)
THE RIGHT STRETCH - by now you know to stretch before exercise. But, in fact, more people get hurt from stretching incorrectly than from not stretching at all. Stretch too quickly or too far, and you may injure your ligaments. Do it slowly and carefully, and you can extend your muscle flexibility by 20 percent, says fitness expert Kathy Kaehler. She says to stretch to the point of light tension, not to the point of pain. Muscles contract sharply when stretched too far. (Called the stretch reflex). By gentle stretching, the muscles are more limber all the time. By holding the stretch for 30 seconds, the stretch reflex will stop, the tension will dissipate, and you'll be able to stretch a little farther, a little easier, the next time. Never bounce during a stretch. Bouncing vigorously during a stretch throws your limbs into what are called ballistic stretches. These can overpower the muscles' tenancy to contract when stretched too far. This will result in torn or frayed ligaments.
Lastly, it is more important to stretch after most exercises than before. Some sports that use steady motion can serve as their own warm-up, but exercises that utilize explosive movements require stretching before exertion. Post-exercise stretching allows warm muscles and tissues to be stretched and the products of exercise (like lactic acid) to be removed more easily by the body. This all aids in injury prevention. Health 11/95
From the Flight Surgeon:
"AUNTIE OCCIDENT'"
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication-LK)
[insert Battersby article here]
(I will fax Battersby article to you later - LK)
Monday, April 1, 1996
Friday, March 1, 1996
Health News
CROSSFEED 3-96
AEROMEDICAL NEWS
HEALTH NEWS
by L. Kline
CITIES WITH "BAD AIR" - carbon monoxide can poison by combining much more readily than oxygen with the blood's hemoglobin, robbing the blood of oxygen. This odorless and colorless gas is a byproduct of internal combustion engines. Currently, the following cities exceed federal carbon monoxide standards:
Anchorage Los Angeles
Baltimore New York
Boulder Philadelphia
Fairbanks Phoenix
Las Vegas Provo American Health 3/96
Health Fact No.1 - beer, wine, and coffee do have at least one health benefit - they seem to reduce the risk of kidney stones by almost 40 percent. The researchers theorize that these beverages contain natural diuretics - chemicals that increase urine flow, and possibly decrease harmful concentrations of the material that creates kidney stones. But, as in other areas, moderation is the key - don't binge on coffee or booze in the name of reducing risk of kidney stones - the ill effects of overindulgence far outweigh the benefits. (Men's Health 6/96)
MASTECTOMY ALTERNATIVE FOUND - lumpectomy plus radiation worked as well as mastectomy in treating small breast tumors in three studies. The latest evidence confirms the value of lumpectomy, in which only the tumor and surrounding tissue are removed. But mastectomy may still be better for women with large tumors or a medical condition that rules out radiation. American Health 3/96
NEW BOTTLED-WATER LABELS - coming soon: FDA approved labeling that states whether the water comes from public water supplies. According to the Tufts University Diet & Nutrition Letter, about 25 percent of all bottled water sold is essentially tap water. Self 5/96
A FIBER PRIMER - how do soluble and insoluble fiber differ? Insoluble fiber, the kind that doesn't dissolve in water, is found in whole-grain foods, wheat bran, fruits, and vegetables. Insoluble fiber adds bulk to the colon's contents and speeds the passage of wastes, relieving constipation and helping lower the risk of colon cancer.
Soluble fiber, which does dissolve in water, is found in legumes (beans), oat bran and whole grains, as well as fruits and vegetables. It's thought to lower cholesterol levels, slow sugar absorption in the intestine (important for diabetics) and add some bulk to the colon's contents. American Health 3/96 and Men's Health 6/96
Health Fact No. 2 - walking outside with a wet head will not give you a cold. Colds are caught by contact with rhinoviruses, not chilly, wet weather or drafts. A cold is a virus, and it is this organism that makes you sick. (Men's Health 6/96)
VITAMIN E REDUCES HEART ATTACK RISK - taking 400 to 800 IU of vitamin E daily may reduce nonfatal heart attack risk by 75 percent, according to a 17-month Cambridge University study of 2,000 heart patients. Further studies are needed to find out if the vitamin reduces deaths as well. Men's Fitness 7/96
EXERCISE PRIMER: AEROBIC VS. ANAEROBIC - when one exercises aerobically, the body gathers up fats and carbohydrates from the body and uses oxygen to convert them into the energy you need for this level of exercising.
Anaerobic exercising draws from carbohydrates stored directly in muscles to create the instantaneous power need for slamming a tennis serve, a quick sprint, or lifting heavy weights. This system is potent and doesn't demand oxygen. But it stores only enough energy for brief bouts of activity and leaves behind lactic acid, a by-product that causes fatigue, even pain. The anaerobic system is great at replenishing the fuel in your muscles; you recover quickly from anaerobic exercise. The more that you exercise anaerobically, the more efficient that the body becomes in getting rid of lactic acid, i.e. quicker recovery, and the less sore and breathless you get. Anaerobic training is simply the fastest way to improve fitness.
Since both systems of exercising have certain specific benefits, combining the two to make interval training seems to be the best path. Varying the speed of the workout by training aerobically to improve cardiovascular efficiency combined with brief sprints or more intense anaerobic periods appears to reap the benefits of both systems and make maximum utilization of the exercise time available. The Cooper Clinic in Dallas endorses interval training. Joggers simply sprint for short periods during their normal jog. The same can be accomplished on treadmills, stairclimbing machines, even aerobic classes. Health 7/96
MORE ON MELATONIN - the French, British and Canadian governments have banned sales of melatonin, since there is no current scientific evidence that the supplements are safe or effective. U.C. Berkeley Wellness Letter 5/96
GETTING JUICED - many folks today are choosing juice over colas for their beverage choice. Each juice has certain specific benefits. Here's a breakdown of your favorite current juice with each juice's benefit:
Apple: a sweet drink without the guilt! One 8 ounce glass has 295 mg. of potassium - more than half a banana, also boron, needed for healthy bones. Apple juice only has one quarter the calories of grape juice, and won't upset some stomachs like citrus juices because it has less acid. The only negative is that a recent study of 45,000 men suggests that drinking a glass of apple juice (or grapefruit juice) every day may raise the risk of kidney stones. No link has currently been found to explain this.
Cranberry: this extremely tart juice is usually sweetened with sugar or other juices, like apple or grape. Cranberry juice has about as much vitamin C as orange juice. Additionally, scientists have confirmed that cranberry juice contains a substance that keeps bacteria from latching on to the walls of the urinary tract, preventing bladder infections.
Carrot: a vitamin and mineral storehouse, this vegetable juice contains vitamin C and potassium, as well as carotenoids, substances that turn into vitamin A in the body. Vitamin A helps maintain the cells that line your eyes, the mucous membranes of the nose, the outer layer of the skin, and the gastrointestinal and respiratory tracts. Carotenoids, especially beta-carotene, also appear to help prevent cardiovascular disease by lowering LDL cholesterol (the bad kind) oxidation rates. Oxidized LDL can scar the inner walls of the blood vessels and set one up for heart attack or stroke. Also, carrot juice is higher in fiber (2.5 grams in one cup) than two whole apples.
Orange: the most popular juice in America, a glass of orange juice provides more than double the daily vitamin C recommended by the U.S. government (60mg), beating apple, grapefruit, pineapple, and grape juice - even a fresh orange. Vitamin C can disable the free radicals than harm the linings of the blood vessels of the body, and slow the damage that these free radicals can do to normal cells, perhaps slowing or preventing some cancers. Orange juice is a great source of folic acid (over 100 mcg. in a cup of frozen OJ). Folic acid lowers the blood levels of homocysteine, an amino acid linked to an increased risk of heart disease and stroke. Pregnant women are also encouraged to consume folic acid (400 mcg/day-see following article) as it seems to reduce the risk of premature delivery and of neurological birth defects such as spina bifida. Lastly, OJ has lots of potassium, a mineral important in controlling high blood pressure.
Tomato: this is the lowest calorie juice listed, with only 40 calories per cup, less than half that of orange juice. Tomato juice is loaded in lycopene, a potent antioxidant. A study a few years ago linked a tomato-rich diet with lower rates of stomach cancer. In another study, lycopene slowed the growth of mammary tumors; it is also very beneficial in reducing the risk of prostate cancer. Tomato juice also has 45 mg of vitamin C per cup, 20 times that of apple juice. The only drawback to tomato juice is that it usually has added sodium, as much salt as is found in 80 potato chips!
JUICE JARGON - what those labels say and what they mean:
Contains 100% juice - the drink contains the fruit featured on the label-raspberry or papaya for example, plus lots of some other juice, usually apple, grape or pear. Some of these drinks contain as little as 5 percent of the featured fruit.
No added sweeteners - no sugar, corn syrup, or artificial sweeteners have been added, but the product may still have been sweetened with apple or grape juice.
Not from concentrate - the juice has been squeezed fresh, then preserved by heat-pasteurization, a process that destroys some flavor and vitamin C. Juices labeled "from concentrate" are partly dehydrated, then later diluted to their natural strength, a common practice with orange juice. These juices (from concentrate) may taste fresher and pack a few more nutrients than their heat-processed counterparts. A cup of OJ made from concentrate delivers two times the RDA for vitamin C, more than any other kind of OJ.
Fortified - vitamins and minerals, like vitamin C and calcium, have been added to boost the nutritional value.
Low sodium - very helpful term on tomato and vegetable juices, which tend to be higher in sodium. Ordinary tomato juice has up to 880 mgs of sodium , about one-third the daily recommended amount. A low sodium product might compare with as little as 300 to 40 mgs. of sodium.
Organic - the juice was made from produce grown without pesticides or chemical fertilizers. Ideally, organic produce is grown in soil to which no man-made chemical has been applied for at least three years. Organic juices also may not have synthetic preservatives or other chemicals added during processing. Health 7/96
Health Fact No. 3 - amount of dental floss bought by Americans last year: 2.7 million miles! (U.C. Berkeley Wellness Letter 5/96)
FOLACIN - folacin, also known as folate or folic acid, is a very important B vitamin. It's benefits are expanding as more in known about this important nutrient. It is reported to help prevent birth defects, such as spina bifida (a potentially crippling defect in which the spinal cord in not completely encased in bone) and anencephaly (a fatal defect in which a major part of the brain never develops). Because spina bifida and similar birth defects occur in the first two weeks of pregnancy-long before most women know they are pregnant-women must start building up folacin stores at least 28 days before becoming pregnant.
Folacin may help protect against cervical cancer, particularly in women at high risk for the disease (such as those infected with certain forms of human papilloma virus). There's preliminary evidence that folacin may also help protect against other cancers, such as colorectal or lung.
Folic acid may help protect against heart disease, along with other B vitamins such as B-12 and B-6. These vitamins control homocysteine levels in the blood. Homocysteine is produced by the body, but high levels of this amino acid are considered to increase the risk of heart disease.
Folic acid is found in most vegetables, beans, and whole grains. Leafy green vegetables, wheat germ, and brewer's yeast are excellent sources. Most foods contain at least a little folacin; a glass of milk, for example, contains 12 mcg, a whole egg contains 24 mcg. Folacin in food is part of a complex compound that must be broken down by the body, and its bioavailability (amount broken down and used by the body) is from 25% to 75% efficient. The folic acid used in fortification and in supplements is almost entirely absorbed by the body.
Many breakfast cereals are already fortified with 100 mcg of folic acid per serving, with a few containing as much as 400 mcg. Recent legislation by the FDA will require most grain products to be fortified with folacin. This means that folic acid with be added to most breads, flour, cornmeal, pasta, rice, and many other grain products. A one-ounce slice of white bread made from enriched flour would contain 27 mcg of folic acid. Whole-grain products won't be affected, since they naturally contain levels of folacin. U.C. Berkeley Wellness Letter 5/96
Health Fact No. 4 - skim milk please - one cup of whole milk has more calories and saturated fat than four strips of bacon. (Men's Health 7/96)
THE HERBAL MEDICINE CHEST: Ginkgo
Ginkgo, also known as maidenhair tree or kew tree is the world's oldest living tree species; it can be traced back more than 200 million years to the fossils of the Permian period.
This herb has been used by the Chinese for more than 1,000 years. Traditional Chinese physicians used ginkgo leaves to treat asthma, allergies, and coughs. Currently, oral and intravenous forms are available in Europe, where gingko is one of Europe's most widely prescribed medications. Neither form has been approved for general use in the United States.
In human subjects, dietary supplementation with gingko extracts for 14 days indicated that the extract was slightly less effective than selenium, but more effective than beta-carotene and vitamin E in acting as an antioxidant. The extract appears to have a "scavenging" effect on free radicals, which may contribute to its protective effect on vascular walls. It generally is used to help dilate capillaries and blood vessels, where previous restrictions to blood flow caused cell and organ damage. Other potentially beneficial effects have been observed for ginkgo, including improvement in the symptoms of PMS, improve brain function and boost memory and alertness. Some studies indicate it has potential use in the treatment of impotence, varicose veins, and Alzheimer's disease.
Very few negative side effects have been observed. Mild adverse reactions include gastrointestinal upset and headaches. The gingko fruit causes allergic reactions similar that of poison ivy. Drug Store News for the Pharmacist 3/96 and Natural Health Handbook 1996
HEALTHY BARBECUES - position meat on the grill so drippings don't fall directly onto the hot coals, or arrange the coals around a drip-collection pan. Smoke from drippings contain possible carcinogens. Also smoke from hardwood chips such as mesquite has been found carcinogenic. Some medical experts recommend using standard briquettes or gas grills and depend on seasonings for extra flavor. Men's Fitness 8/96
From the Flight Surgeon:
"MAPS? DO THEY MEAN 'CHARTS'"
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication-LK)
[insert Battersby article here]
(I will fax Battersby's article to you this week-LK)
AEROMEDICAL NEWS
HEALTH NEWS
by L. Kline
CITIES WITH "BAD AIR" - carbon monoxide can poison by combining much more readily than oxygen with the blood's hemoglobin, robbing the blood of oxygen. This odorless and colorless gas is a byproduct of internal combustion engines. Currently, the following cities exceed federal carbon monoxide standards:
Anchorage Los Angeles
Baltimore New York
Boulder Philadelphia
Fairbanks Phoenix
Las Vegas Provo American Health 3/96
Health Fact No.1 - beer, wine, and coffee do have at least one health benefit - they seem to reduce the risk of kidney stones by almost 40 percent. The researchers theorize that these beverages contain natural diuretics - chemicals that increase urine flow, and possibly decrease harmful concentrations of the material that creates kidney stones. But, as in other areas, moderation is the key - don't binge on coffee or booze in the name of reducing risk of kidney stones - the ill effects of overindulgence far outweigh the benefits. (Men's Health 6/96)
MASTECTOMY ALTERNATIVE FOUND - lumpectomy plus radiation worked as well as mastectomy in treating small breast tumors in three studies. The latest evidence confirms the value of lumpectomy, in which only the tumor and surrounding tissue are removed. But mastectomy may still be better for women with large tumors or a medical condition that rules out radiation. American Health 3/96
NEW BOTTLED-WATER LABELS - coming soon: FDA approved labeling that states whether the water comes from public water supplies. According to the Tufts University Diet & Nutrition Letter, about 25 percent of all bottled water sold is essentially tap water. Self 5/96
A FIBER PRIMER - how do soluble and insoluble fiber differ? Insoluble fiber, the kind that doesn't dissolve in water, is found in whole-grain foods, wheat bran, fruits, and vegetables. Insoluble fiber adds bulk to the colon's contents and speeds the passage of wastes, relieving constipation and helping lower the risk of colon cancer.
Soluble fiber, which does dissolve in water, is found in legumes (beans), oat bran and whole grains, as well as fruits and vegetables. It's thought to lower cholesterol levels, slow sugar absorption in the intestine (important for diabetics) and add some bulk to the colon's contents. American Health 3/96 and Men's Health 6/96
Health Fact No. 2 - walking outside with a wet head will not give you a cold. Colds are caught by contact with rhinoviruses, not chilly, wet weather or drafts. A cold is a virus, and it is this organism that makes you sick. (Men's Health 6/96)
VITAMIN E REDUCES HEART ATTACK RISK - taking 400 to 800 IU of vitamin E daily may reduce nonfatal heart attack risk by 75 percent, according to a 17-month Cambridge University study of 2,000 heart patients. Further studies are needed to find out if the vitamin reduces deaths as well. Men's Fitness 7/96
EXERCISE PRIMER: AEROBIC VS. ANAEROBIC - when one exercises aerobically, the body gathers up fats and carbohydrates from the body and uses oxygen to convert them into the energy you need for this level of exercising.
Anaerobic exercising draws from carbohydrates stored directly in muscles to create the instantaneous power need for slamming a tennis serve, a quick sprint, or lifting heavy weights. This system is potent and doesn't demand oxygen. But it stores only enough energy for brief bouts of activity and leaves behind lactic acid, a by-product that causes fatigue, even pain. The anaerobic system is great at replenishing the fuel in your muscles; you recover quickly from anaerobic exercise. The more that you exercise anaerobically, the more efficient that the body becomes in getting rid of lactic acid, i.e. quicker recovery, and the less sore and breathless you get. Anaerobic training is simply the fastest way to improve fitness.
Since both systems of exercising have certain specific benefits, combining the two to make interval training seems to be the best path. Varying the speed of the workout by training aerobically to improve cardiovascular efficiency combined with brief sprints or more intense anaerobic periods appears to reap the benefits of both systems and make maximum utilization of the exercise time available. The Cooper Clinic in Dallas endorses interval training. Joggers simply sprint for short periods during their normal jog. The same can be accomplished on treadmills, stairclimbing machines, even aerobic classes. Health 7/96
MORE ON MELATONIN - the French, British and Canadian governments have banned sales of melatonin, since there is no current scientific evidence that the supplements are safe or effective. U.C. Berkeley Wellness Letter 5/96
GETTING JUICED - many folks today are choosing juice over colas for their beverage choice. Each juice has certain specific benefits. Here's a breakdown of your favorite current juice with each juice's benefit:
Apple: a sweet drink without the guilt! One 8 ounce glass has 295 mg. of potassium - more than half a banana, also boron, needed for healthy bones. Apple juice only has one quarter the calories of grape juice, and won't upset some stomachs like citrus juices because it has less acid. The only negative is that a recent study of 45,000 men suggests that drinking a glass of apple juice (or grapefruit juice) every day may raise the risk of kidney stones. No link has currently been found to explain this.
Cranberry: this extremely tart juice is usually sweetened with sugar or other juices, like apple or grape. Cranberry juice has about as much vitamin C as orange juice. Additionally, scientists have confirmed that cranberry juice contains a substance that keeps bacteria from latching on to the walls of the urinary tract, preventing bladder infections.
Carrot: a vitamin and mineral storehouse, this vegetable juice contains vitamin C and potassium, as well as carotenoids, substances that turn into vitamin A in the body. Vitamin A helps maintain the cells that line your eyes, the mucous membranes of the nose, the outer layer of the skin, and the gastrointestinal and respiratory tracts. Carotenoids, especially beta-carotene, also appear to help prevent cardiovascular disease by lowering LDL cholesterol (the bad kind) oxidation rates. Oxidized LDL can scar the inner walls of the blood vessels and set one up for heart attack or stroke. Also, carrot juice is higher in fiber (2.5 grams in one cup) than two whole apples.
Orange: the most popular juice in America, a glass of orange juice provides more than double the daily vitamin C recommended by the U.S. government (60mg), beating apple, grapefruit, pineapple, and grape juice - even a fresh orange. Vitamin C can disable the free radicals than harm the linings of the blood vessels of the body, and slow the damage that these free radicals can do to normal cells, perhaps slowing or preventing some cancers. Orange juice is a great source of folic acid (over 100 mcg. in a cup of frozen OJ). Folic acid lowers the blood levels of homocysteine, an amino acid linked to an increased risk of heart disease and stroke. Pregnant women are also encouraged to consume folic acid (400 mcg/day-see following article) as it seems to reduce the risk of premature delivery and of neurological birth defects such as spina bifida. Lastly, OJ has lots of potassium, a mineral important in controlling high blood pressure.
Tomato: this is the lowest calorie juice listed, with only 40 calories per cup, less than half that of orange juice. Tomato juice is loaded in lycopene, a potent antioxidant. A study a few years ago linked a tomato-rich diet with lower rates of stomach cancer. In another study, lycopene slowed the growth of mammary tumors; it is also very beneficial in reducing the risk of prostate cancer. Tomato juice also has 45 mg of vitamin C per cup, 20 times that of apple juice. The only drawback to tomato juice is that it usually has added sodium, as much salt as is found in 80 potato chips!
JUICE JARGON - what those labels say and what they mean:
Contains 100% juice - the drink contains the fruit featured on the label-raspberry or papaya for example, plus lots of some other juice, usually apple, grape or pear. Some of these drinks contain as little as 5 percent of the featured fruit.
No added sweeteners - no sugar, corn syrup, or artificial sweeteners have been added, but the product may still have been sweetened with apple or grape juice.
Not from concentrate - the juice has been squeezed fresh, then preserved by heat-pasteurization, a process that destroys some flavor and vitamin C. Juices labeled "from concentrate" are partly dehydrated, then later diluted to their natural strength, a common practice with orange juice. These juices (from concentrate) may taste fresher and pack a few more nutrients than their heat-processed counterparts. A cup of OJ made from concentrate delivers two times the RDA for vitamin C, more than any other kind of OJ.
Fortified - vitamins and minerals, like vitamin C and calcium, have been added to boost the nutritional value.
Low sodium - very helpful term on tomato and vegetable juices, which tend to be higher in sodium. Ordinary tomato juice has up to 880 mgs of sodium , about one-third the daily recommended amount. A low sodium product might compare with as little as 300 to 40 mgs. of sodium.
Organic - the juice was made from produce grown without pesticides or chemical fertilizers. Ideally, organic produce is grown in soil to which no man-made chemical has been applied for at least three years. Organic juices also may not have synthetic preservatives or other chemicals added during processing. Health 7/96
Health Fact No. 3 - amount of dental floss bought by Americans last year: 2.7 million miles! (U.C. Berkeley Wellness Letter 5/96)
FOLACIN - folacin, also known as folate or folic acid, is a very important B vitamin. It's benefits are expanding as more in known about this important nutrient. It is reported to help prevent birth defects, such as spina bifida (a potentially crippling defect in which the spinal cord in not completely encased in bone) and anencephaly (a fatal defect in which a major part of the brain never develops). Because spina bifida and similar birth defects occur in the first two weeks of pregnancy-long before most women know they are pregnant-women must start building up folacin stores at least 28 days before becoming pregnant.
Folacin may help protect against cervical cancer, particularly in women at high risk for the disease (such as those infected with certain forms of human papilloma virus). There's preliminary evidence that folacin may also help protect against other cancers, such as colorectal or lung.
Folic acid may help protect against heart disease, along with other B vitamins such as B-12 and B-6. These vitamins control homocysteine levels in the blood. Homocysteine is produced by the body, but high levels of this amino acid are considered to increase the risk of heart disease.
Folic acid is found in most vegetables, beans, and whole grains. Leafy green vegetables, wheat germ, and brewer's yeast are excellent sources. Most foods contain at least a little folacin; a glass of milk, for example, contains 12 mcg, a whole egg contains 24 mcg. Folacin in food is part of a complex compound that must be broken down by the body, and its bioavailability (amount broken down and used by the body) is from 25% to 75% efficient. The folic acid used in fortification and in supplements is almost entirely absorbed by the body.
Many breakfast cereals are already fortified with 100 mcg of folic acid per serving, with a few containing as much as 400 mcg. Recent legislation by the FDA will require most grain products to be fortified with folacin. This means that folic acid with be added to most breads, flour, cornmeal, pasta, rice, and many other grain products. A one-ounce slice of white bread made from enriched flour would contain 27 mcg of folic acid. Whole-grain products won't be affected, since they naturally contain levels of folacin. U.C. Berkeley Wellness Letter 5/96
Health Fact No. 4 - skim milk please - one cup of whole milk has more calories and saturated fat than four strips of bacon. (Men's Health 7/96)
THE HERBAL MEDICINE CHEST: Ginkgo
Ginkgo, also known as maidenhair tree or kew tree is the world's oldest living tree species; it can be traced back more than 200 million years to the fossils of the Permian period.
This herb has been used by the Chinese for more than 1,000 years. Traditional Chinese physicians used ginkgo leaves to treat asthma, allergies, and coughs. Currently, oral and intravenous forms are available in Europe, where gingko is one of Europe's most widely prescribed medications. Neither form has been approved for general use in the United States.
In human subjects, dietary supplementation with gingko extracts for 14 days indicated that the extract was slightly less effective than selenium, but more effective than beta-carotene and vitamin E in acting as an antioxidant. The extract appears to have a "scavenging" effect on free radicals, which may contribute to its protective effect on vascular walls. It generally is used to help dilate capillaries and blood vessels, where previous restrictions to blood flow caused cell and organ damage. Other potentially beneficial effects have been observed for ginkgo, including improvement in the symptoms of PMS, improve brain function and boost memory and alertness. Some studies indicate it has potential use in the treatment of impotence, varicose veins, and Alzheimer's disease.
Very few negative side effects have been observed. Mild adverse reactions include gastrointestinal upset and headaches. The gingko fruit causes allergic reactions similar that of poison ivy. Drug Store News for the Pharmacist 3/96 and Natural Health Handbook 1996
HEALTHY BARBECUES - position meat on the grill so drippings don't fall directly onto the hot coals, or arrange the coals around a drip-collection pan. Smoke from drippings contain possible carcinogens. Also smoke from hardwood chips such as mesquite has been found carcinogenic. Some medical experts recommend using standard briquettes or gas grills and depend on seasonings for extra flavor. Men's Fitness 8/96
From the Flight Surgeon:
"MAPS? DO THEY MEAN 'CHARTS'"
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication-LK)
[insert Battersby article here]
(I will fax Battersby's article to you this week-LK)
Thursday, February 1, 1996
Health News
CROSSFEED 2-96
AEROMEDICAL NEWS
HEALTH NEWS
by L. Kline
DOES SIZE MATTER? - yes it does when concerning food portion amounts. According to the U.S. government, the average American is eight pounds heavier than a decade ago. One third of us are obese, up from 25% ten years ago. We are eating less fat, but getting fatter. Why?
According to registered dietitian Josephine Connolly-Schoonen, "People have tuned out portion size . . . the current obsession is with fat." At the beginning of this decade, much was publicized showing that if people simply cut back on fat in their meals, they'd lose weight, reduce heart disease and cancer. But there was no consideration on portion size - folks simply binged on low fat. People gain weight by eating too many calories, not just by eating fat.
One portion of fish or meat is the size of a tape cassette, a portion of pasta, rice, or mashed potatoes is the size of your fist, a salad portion is the size of a baseball, french fries, potato chips, nuts, or candy would be one small fistful for a portion.
The conventional wisdom now is to maintain the low-fat diet, but couple that with a committed exercise program and moderate portions including good fresh fruits and vegetables. Health 3/96 and 5/95, Self 4/96
Healthfact No. 1 - produce with the highest pesticide residues:
1. strawberries
2. bell peppers
3. spinach
4. cherries
5. peaches
Solution: buy these organically grown (Health 3/96)
MEDICALS AND EKG'S - when your AME takes an EKG, it is faxed directly to the FAA's EKG center in Oklahoma City. There, a computer reads the data received. If the computer reads something that is out of normal range, an FAA doctor reviews the tracing. Then, if it is considered "clinically significant" (a true heart problem), your AME may get a call. If it is only suspicious, the agency will probably write you requesting that you have the EKG repeated. In this case, the AME already has signed you off, so you won't be grounded. But the FAA expects you to comply with its request for another test.
Electronic interference during transmission is easily detected by the FAA, since interference is usually very different from the signal put out by the heart. If a faulty transmission occurs, there is often an immediate alarm in Oklahoma City, and the FAA will attempt to call the AME before you leave the office for a retest. Business & Commercial Aviation 1/96
FINALLY A MEDICAL REASON TO DRINK "WILD TURKEY" - research from the Netherlands suggests that a drink or two of alcohol a day may keep the brain sharp as you age. When they reviewed the drinking habits of a group of elderly men, the researchers were surprised to find that those who drank one or two alcoholic beverages a day were half as likely to have poor thinking ability as teetotalers were. Men's Health 5/96
COMBATTING MENTAL AGING: ANOTHER BENEFIT OF EXERCISING - every cell in the body requires a continuous supply of oxygen and nutrients to run at its peak. No cells need this more than the brain, which comprises only two percent of body weight, but uses fully one quarter of all the glucose and oxygen that we take in. Slip out of shape, and the supply of oxygen and nutrients also suffers. Blood flow to the capillaries that feed brain cells may slow to a trickle. When this happens, neurons get less of the nourishment they demand and can't move electrical signals as fast. The mind slows. A recent study even found that high blood pressure, a common fallout of aging, can lead to memory problems.
But getting older doesn't necessarily mean getting mentally slower. Regular workouts and exercising may offer an antidote. In one study, 60 male volunteers, half in their twenties and half in their sixties, were tested for mental speed. As expected, the younger group showed more mental speed. But when the over-60 group were examined, it was found that the most active and aerobically fit men had retained much of the quick-wittedness of youth. In fact, the older men in good condition scored just as well as men 30 to 40 years their junior!
As you exercise, sections of the brain that control movement and balance are constantly sending signals back and forth along the nerves from brain to muscles. Eye, inner ear, and other sensory nerves all get involved. Exercising your "sub-systems" can keep them in good working order far beyond a sedentary person's.
Not an fitness fanatic? No problems. It is never too late to start. The researchers found that just an hour of brisk walking or jogging three times a week had beneficial results. Test subjects that were over 55 and sedentary increased their aerobic capacity by 25 percent and did much better on mental speed test after just four months of the walking/jogging regime. Becoming fit later in life still reaps tremendous health benefits. Another study conducted by the Cooper Clinic in Dallas showed that unfit men who became fit within five years had half the risk of dying from any cause as those who stayed out of shape. Their death rate dropped as much as the death rate for men who quit smoking during the five-year study. Health 3/96 and Men's Health 12/95
Healthfact No. 2 - Tea:an antioxidant - researchers who studied 39 food-derived antioxidants found that polyphenols, a powerful class of phytochemicals found in tea, were the best at inhibiting the process that makes LDL cholesterol so bad for arteries. (Men's Fitness 5/96)
CALCULATING THE ODDS - a new investigation of 1,000 men at Washington University in St. Louis confirms that men with a history of prostate cancer in their families are more likely to get the disease. They found that risk increases fivefold if he has an affected brother and 3 1/2 times if he has an affected father. Yearly screening (PSA blood test and DRE-digital rectal exam) is recommended commencing at age 40 if one is within this group. Otherwise, screening is recommended to start at age 50 if no immediate relatives have had prostate cancer. Men's Health 5/96
Healthfact No. 3 - "the caffeine kick" - some athletes use caffeine to enhance their workouts and performance. This effect has been studied by the Oregon Health Sciences University in Portland. They have found that exercisers who had consumed caffeine used less oxygen to pump more blood at lower blood pressure. They believe that the caffeine dilates blood vessels enabling them to move blood easier. Before trying caffeine, though, consult with your physician, as some heart disease problems may be made worse by caffeine consumption. (Men's Fitness 5/96)
THE HERBAL MEDICINE CHEST: Ginseng
The Chinese have used ginseng for more than 3,500 years as an herbal medicine. It has been purported to "quiet the spirit", "enlighten the mind" and increase the libido, among other things. It has been regularly used in this country by over 6 million people. It is taken to improve memory and concentration, increase energy, slow the aging process, improve vision and hearing, regulate sleep cycles, lessen stress, and alleviate menopausal hot flashes.
Herbally speaking, ginseng is considered a general health enhancer, not taken to combat specific problems. Taken as an "adaptogen" it normalizes physical functioning regardless of direction (meaning it will lower high blood pressure, but raise low blood pressure). There are no long-term studies on humans in this country. According to Varro Tyler, Ph.D., a professor of pharmacognosy at Purdue University, there is pretty good evidence that ginseng increases stress endurance in small animals, but there have been only three or four well-designed studies on humans. He believes that ginseng may have an effect on humans as a kind of hormonal stimulant. One study showed that two polysaccharides that could be isolated from ginseng stimulated the proliferation of CD4 cells in response to a disease-causing agent. Ginseng may act as an antioxidant, protecting cells from damage by radiation and toxic substances.
The Chinese herbalists traditionally give ginseng in cycles with a rest period - two months on the herb - one month off. Ginseng may be taken in teas, tablets, extracts, capsules, and the root itself. Extracts and teas are said to elicit more immediate effects. If taken in tablet or capsule form, 250 to 500 mg. are the recommended daily dosage. Problems with ginseng are rare, but it is not recommended for pregnant or nursing women, people with blood-clotting difficulties, asthmatics, and those with cardiac or high blood pressure problems. Self 3/96 and 1996 Natural Health Handbook
TRUTH IN LABELLING - researchers at Columbia University's Obesity Research Center report that the locally prepared "health" or "diet" foods they gathered and tested contained an average of 85 percent more calories than was claimed on the label. Regionally distributed foods were fully 25 percent off the mark; national brands were on the money. The FDA allows for a 20 percent margin of error on products. Self 3/96
Healthfact No. 4 - illness and workouts - should one exercise when fighting a cold or the flu? "The Physician and Sportsmedicine" recommends a "neck check": if the symptoms are all above the neck-runny nose, sneezing, sore throat-it should be safe to exercise. But if the symptoms go lower-muscle aches, chills, hacking cough or high temperature-better fight the illness first, recover, and then start into your routine. (Men's Fitness 5/96)
INCREASING VITAMIN C DOSE IS URGED - Americans should get more than triple the daily amount of vitamin C now recommended, a team of researchers reported.
The data suggests that 200 milligrams is the best dose, compared with the 60 mg now contained in most multivitamin supplements. Above 400 mg won't help, as the body is unable to absorb these higher doses - it passes through the body and is excreted.
This amount of vitamin C may be attained simply by eating five fruits and vegetables daily.
Additionally, vitamin C interacts with vitamin E, beta-carotene, and other antioxidant vitamins. Tuft's University found that people who boosted their intake of vitamin C to 220 mg a day retained 18 percent more vitamin E and 13 percent more beta-carotene in the blood than folks who got just 120 mg of vitamin C. Proceedings of the National Academy of Sciences (Arizona Republic) 4/16/96 and Men's Health 4/96
ALTERNATIVE MEDICINES - natural-healing techniques are largely unregulated and unstudied in the Western world. However, as acceptance of unconventional medicine grows (a 1993 survey published in The New England Journal of Medicine found that one-third of Americans had used such a health therapy within the past year), so does the amount of information available to the public. Here are some alternative medicines many are considering.
ACUPUNCTURE - like other elements of traditional Asian medicine, acupuncture works to restore the body's healthful flow of energy, called qi, rather than just targeting specific symptoms. An acupuncturist will insert needles at certain points in the body to disperse or activate the qi; in some cases, they will also use pressure or electric current at those points. Western researchers have noted that stimulating these areas affects the body's chemistry, which may explain acupuncture's effects. Acupuncture has been used to treat chronic pain, tension, nausea, and behavioral problems such as alcoholism and drug addiction.
Reliable practitioners of acupuncture should be graduates of colleges approved by or in candidacy with the National Accreditation Commission for Schools and Colleges of Acupuncture and Oriental Medicine, and be state licensed or registered, if required. Many medical doctors, naturopaths, and chiropractors also occasionally incorporate acupuncture into their practices (some states only allow MD's this option). Check to ensure that your practitioner uses disposable needles. Further information may be obtained from the National Commission for the Certification of Acupuncturists in Washington, D.C. (202-232-1404) or the American Academy of Medical Acupuncture in Los Angeles (800-521-2262), who offers referral to MD's who also practice acupuncture.
CHIROPRACTIC - spinal manipulation, involving moving a joint in the back, neck, or pelvis beyond its normal range of motion, is used to relieve pain and improve certain body functions. A report in The New England Journal of Medicine states that patients who see a chiropractor for back pain get relief as quickly as those who see a medical doctor, and that they are more satisfied with the care they get. Chiropractic may help relieve other health problems in addition to pain and stiffness, including high blood pressure to body infections, but these claims are controversial, and there is little scientific proof to validate these claims.
Chiropractors attend a four year accredited chiropractic college and should be state licensed. Most state's have a Board of Chiropractic Examiners, which can furnish information on individual chiropractors, any disciplinary actions, and whether they have kept up with continuing education requirements.
Additional information may be obtained from the American Chiropractic Association (800-368-3083).
HOMEOPATHY - homeopathic medicine is based on the principle of "like cures like"; a substance which would induce certain symptoms when given to a healthy person can eliminate those same symptoms in someone who is sick. Homeopaths give these substances, derived from naturally occurring plant, animal and mineral sources, in highly diluted doses. The usefulness of these remedies is widely debated in medical circles, many regarding this discipline as practically superstition, others giving some credence due to some recent scientific support.
Homeopathy may be practiced by MD's, dentists, naturopaths, chiropractors, nurse practitioners, and physicians assistance. Currently, only three states have separate licensing boards for homeopathic physicians (Arizona, Connecticut, and Nevada), other states may require certification by a national examination board.
Further information may be obtained from Homeopathic Educational Services (510-649-0294), or the National Center for Homeopathy (703-548-7790), or the American Institute of Homeopathy (505-989-1457).
NATUROPATHY - naturopaths are holistic doctors who treat patients using a wide variety of natural therapies. Although they cannot prescribe drugs or perform surgery, they can diagnose illnesses and act as primary care physicians in certain states. Most naturopaths combine some of the same techniques as standard physicians, such as physical exams and blood tests, with acupuncture, chiropractic, herbal medicine, and special diets. Some also deviate into radical fringe treatments, such as crystal healing or colonics.
Training for naturopaths includes studies in anatomy, biology, nutrition, physiology, and other conventional disciplines in addition to alternative therapies. Only eight states license naturopaths (Washington, Oregon, Alaska, Hawaii, Arizona, Montana, Connecticut, and New Hampshire).
More information may be obtained from the American Association of Naturopathic Physicians (206-323-7610).
SPIRITUALITY - spiritual healing has been investigated in the last several years. In a 1995 comprehensive review of data related to religion and health, the National Institute of Healthcare Research found that out of 146 studies, 77 percent demonstrated religion's positive effect on health. Only 6 percent showed a negative effect. The studies shoed that religious beliefs helped counter addiction, high blood pressure, depression and low self-esteem.
In a controversial 1988 study in a San Francisco coronary care unit, strangers were asked to pray for the recovery of half of the heart patients. Ten months later, the "blessed" patients had suffered fewer heart attacks, congestive heart failures and bouts of pneumonia than those who weren't the objects of prayer. Other attempts at quantifying this phenomena have had similar results.
No matter where your beliefs lie, it appears that a positive attitude and outlook enhances the chances of a healthy recovery. Men's Fitness 5/96 and Self 5/96
PREVENTING SKIN CANCER - researchers at Baylor College of Medicine in Houston found that eating a low-fat diet may help prevent skin cancer. They found that people whose daily diets contained 38 percent fat were more likely to develop recurrences of skin cancer than people limited their intake to 20 percent fat. Mens's Health 4/96
Healthfact No. 5 - PMS cure? - several studies in Denmark have found that foods rich in both vitamin B12 and omega-3 fatty acids have been linked with a lack of symptoms such as headaches and cramps. A great source of these nutrients is salmon teriyaki. (So take her out for a great dinner - it'll make you both feel better!) (Self 3/96)
From the Flight Surgeon:
"DE' NILE IS A RIVER IN AFRICA"
by Joe Battersby, D.O.
FAA Medical Examiner
[insert Battersby article here]
(I will fax Battersby's article to you this week-LK)
AEROMEDICAL NEWS
HEALTH NEWS
by L. Kline
DOES SIZE MATTER? - yes it does when concerning food portion amounts. According to the U.S. government, the average American is eight pounds heavier than a decade ago. One third of us are obese, up from 25% ten years ago. We are eating less fat, but getting fatter. Why?
According to registered dietitian Josephine Connolly-Schoonen, "People have tuned out portion size . . . the current obsession is with fat." At the beginning of this decade, much was publicized showing that if people simply cut back on fat in their meals, they'd lose weight, reduce heart disease and cancer. But there was no consideration on portion size - folks simply binged on low fat. People gain weight by eating too many calories, not just by eating fat.
One portion of fish or meat is the size of a tape cassette, a portion of pasta, rice, or mashed potatoes is the size of your fist, a salad portion is the size of a baseball, french fries, potato chips, nuts, or candy would be one small fistful for a portion.
The conventional wisdom now is to maintain the low-fat diet, but couple that with a committed exercise program and moderate portions including good fresh fruits and vegetables. Health 3/96 and 5/95, Self 4/96
Healthfact No. 1 - produce with the highest pesticide residues:
1. strawberries
2. bell peppers
3. spinach
4. cherries
5. peaches
Solution: buy these organically grown (Health 3/96)
MEDICALS AND EKG'S - when your AME takes an EKG, it is faxed directly to the FAA's EKG center in Oklahoma City. There, a computer reads the data received. If the computer reads something that is out of normal range, an FAA doctor reviews the tracing. Then, if it is considered "clinically significant" (a true heart problem), your AME may get a call. If it is only suspicious, the agency will probably write you requesting that you have the EKG repeated. In this case, the AME already has signed you off, so you won't be grounded. But the FAA expects you to comply with its request for another test.
Electronic interference during transmission is easily detected by the FAA, since interference is usually very different from the signal put out by the heart. If a faulty transmission occurs, there is often an immediate alarm in Oklahoma City, and the FAA will attempt to call the AME before you leave the office for a retest. Business & Commercial Aviation 1/96
FINALLY A MEDICAL REASON TO DRINK "WILD TURKEY" - research from the Netherlands suggests that a drink or two of alcohol a day may keep the brain sharp as you age. When they reviewed the drinking habits of a group of elderly men, the researchers were surprised to find that those who drank one or two alcoholic beverages a day were half as likely to have poor thinking ability as teetotalers were. Men's Health 5/96
COMBATTING MENTAL AGING: ANOTHER BENEFIT OF EXERCISING - every cell in the body requires a continuous supply of oxygen and nutrients to run at its peak. No cells need this more than the brain, which comprises only two percent of body weight, but uses fully one quarter of all the glucose and oxygen that we take in. Slip out of shape, and the supply of oxygen and nutrients also suffers. Blood flow to the capillaries that feed brain cells may slow to a trickle. When this happens, neurons get less of the nourishment they demand and can't move electrical signals as fast. The mind slows. A recent study even found that high blood pressure, a common fallout of aging, can lead to memory problems.
But getting older doesn't necessarily mean getting mentally slower. Regular workouts and exercising may offer an antidote. In one study, 60 male volunteers, half in their twenties and half in their sixties, were tested for mental speed. As expected, the younger group showed more mental speed. But when the over-60 group were examined, it was found that the most active and aerobically fit men had retained much of the quick-wittedness of youth. In fact, the older men in good condition scored just as well as men 30 to 40 years their junior!
As you exercise, sections of the brain that control movement and balance are constantly sending signals back and forth along the nerves from brain to muscles. Eye, inner ear, and other sensory nerves all get involved. Exercising your "sub-systems" can keep them in good working order far beyond a sedentary person's.
Not an fitness fanatic? No problems. It is never too late to start. The researchers found that just an hour of brisk walking or jogging three times a week had beneficial results. Test subjects that were over 55 and sedentary increased their aerobic capacity by 25 percent and did much better on mental speed test after just four months of the walking/jogging regime. Becoming fit later in life still reaps tremendous health benefits. Another study conducted by the Cooper Clinic in Dallas showed that unfit men who became fit within five years had half the risk of dying from any cause as those who stayed out of shape. Their death rate dropped as much as the death rate for men who quit smoking during the five-year study. Health 3/96 and Men's Health 12/95
Healthfact No. 2 - Tea:an antioxidant - researchers who studied 39 food-derived antioxidants found that polyphenols, a powerful class of phytochemicals found in tea, were the best at inhibiting the process that makes LDL cholesterol so bad for arteries. (Men's Fitness 5/96)
CALCULATING THE ODDS - a new investigation of 1,000 men at Washington University in St. Louis confirms that men with a history of prostate cancer in their families are more likely to get the disease. They found that risk increases fivefold if he has an affected brother and 3 1/2 times if he has an affected father. Yearly screening (PSA blood test and DRE-digital rectal exam) is recommended commencing at age 40 if one is within this group. Otherwise, screening is recommended to start at age 50 if no immediate relatives have had prostate cancer. Men's Health 5/96
Healthfact No. 3 - "the caffeine kick" - some athletes use caffeine to enhance their workouts and performance. This effect has been studied by the Oregon Health Sciences University in Portland. They have found that exercisers who had consumed caffeine used less oxygen to pump more blood at lower blood pressure. They believe that the caffeine dilates blood vessels enabling them to move blood easier. Before trying caffeine, though, consult with your physician, as some heart disease problems may be made worse by caffeine consumption. (Men's Fitness 5/96)
THE HERBAL MEDICINE CHEST: Ginseng
The Chinese have used ginseng for more than 3,500 years as an herbal medicine. It has been purported to "quiet the spirit", "enlighten the mind" and increase the libido, among other things. It has been regularly used in this country by over 6 million people. It is taken to improve memory and concentration, increase energy, slow the aging process, improve vision and hearing, regulate sleep cycles, lessen stress, and alleviate menopausal hot flashes.
Herbally speaking, ginseng is considered a general health enhancer, not taken to combat specific problems. Taken as an "adaptogen" it normalizes physical functioning regardless of direction (meaning it will lower high blood pressure, but raise low blood pressure). There are no long-term studies on humans in this country. According to Varro Tyler, Ph.D., a professor of pharmacognosy at Purdue University, there is pretty good evidence that ginseng increases stress endurance in small animals, but there have been only three or four well-designed studies on humans. He believes that ginseng may have an effect on humans as a kind of hormonal stimulant. One study showed that two polysaccharides that could be isolated from ginseng stimulated the proliferation of CD4 cells in response to a disease-causing agent. Ginseng may act as an antioxidant, protecting cells from damage by radiation and toxic substances.
The Chinese herbalists traditionally give ginseng in cycles with a rest period - two months on the herb - one month off. Ginseng may be taken in teas, tablets, extracts, capsules, and the root itself. Extracts and teas are said to elicit more immediate effects. If taken in tablet or capsule form, 250 to 500 mg. are the recommended daily dosage. Problems with ginseng are rare, but it is not recommended for pregnant or nursing women, people with blood-clotting difficulties, asthmatics, and those with cardiac or high blood pressure problems. Self 3/96 and 1996 Natural Health Handbook
TRUTH IN LABELLING - researchers at Columbia University's Obesity Research Center report that the locally prepared "health" or "diet" foods they gathered and tested contained an average of 85 percent more calories than was claimed on the label. Regionally distributed foods were fully 25 percent off the mark; national brands were on the money. The FDA allows for a 20 percent margin of error on products. Self 3/96
Healthfact No. 4 - illness and workouts - should one exercise when fighting a cold or the flu? "The Physician and Sportsmedicine" recommends a "neck check": if the symptoms are all above the neck-runny nose, sneezing, sore throat-it should be safe to exercise. But if the symptoms go lower-muscle aches, chills, hacking cough or high temperature-better fight the illness first, recover, and then start into your routine. (Men's Fitness 5/96)
INCREASING VITAMIN C DOSE IS URGED - Americans should get more than triple the daily amount of vitamin C now recommended, a team of researchers reported.
The data suggests that 200 milligrams is the best dose, compared with the 60 mg now contained in most multivitamin supplements. Above 400 mg won't help, as the body is unable to absorb these higher doses - it passes through the body and is excreted.
This amount of vitamin C may be attained simply by eating five fruits and vegetables daily.
Additionally, vitamin C interacts with vitamin E, beta-carotene, and other antioxidant vitamins. Tuft's University found that people who boosted their intake of vitamin C to 220 mg a day retained 18 percent more vitamin E and 13 percent more beta-carotene in the blood than folks who got just 120 mg of vitamin C. Proceedings of the National Academy of Sciences (Arizona Republic) 4/16/96 and Men's Health 4/96
ALTERNATIVE MEDICINES - natural-healing techniques are largely unregulated and unstudied in the Western world. However, as acceptance of unconventional medicine grows (a 1993 survey published in The New England Journal of Medicine found that one-third of Americans had used such a health therapy within the past year), so does the amount of information available to the public. Here are some alternative medicines many are considering.
ACUPUNCTURE - like other elements of traditional Asian medicine, acupuncture works to restore the body's healthful flow of energy, called qi, rather than just targeting specific symptoms. An acupuncturist will insert needles at certain points in the body to disperse or activate the qi; in some cases, they will also use pressure or electric current at those points. Western researchers have noted that stimulating these areas affects the body's chemistry, which may explain acupuncture's effects. Acupuncture has been used to treat chronic pain, tension, nausea, and behavioral problems such as alcoholism and drug addiction.
Reliable practitioners of acupuncture should be graduates of colleges approved by or in candidacy with the National Accreditation Commission for Schools and Colleges of Acupuncture and Oriental Medicine, and be state licensed or registered, if required. Many medical doctors, naturopaths, and chiropractors also occasionally incorporate acupuncture into their practices (some states only allow MD's this option). Check to ensure that your practitioner uses disposable needles. Further information may be obtained from the National Commission for the Certification of Acupuncturists in Washington, D.C. (202-232-1404) or the American Academy of Medical Acupuncture in Los Angeles (800-521-2262), who offers referral to MD's who also practice acupuncture.
CHIROPRACTIC - spinal manipulation, involving moving a joint in the back, neck, or pelvis beyond its normal range of motion, is used to relieve pain and improve certain body functions. A report in The New England Journal of Medicine states that patients who see a chiropractor for back pain get relief as quickly as those who see a medical doctor, and that they are more satisfied with the care they get. Chiropractic may help relieve other health problems in addition to pain and stiffness, including high blood pressure to body infections, but these claims are controversial, and there is little scientific proof to validate these claims.
Chiropractors attend a four year accredited chiropractic college and should be state licensed. Most state's have a Board of Chiropractic Examiners, which can furnish information on individual chiropractors, any disciplinary actions, and whether they have kept up with continuing education requirements.
Additional information may be obtained from the American Chiropractic Association (800-368-3083).
HOMEOPATHY - homeopathic medicine is based on the principle of "like cures like"; a substance which would induce certain symptoms when given to a healthy person can eliminate those same symptoms in someone who is sick. Homeopaths give these substances, derived from naturally occurring plant, animal and mineral sources, in highly diluted doses. The usefulness of these remedies is widely debated in medical circles, many regarding this discipline as practically superstition, others giving some credence due to some recent scientific support.
Homeopathy may be practiced by MD's, dentists, naturopaths, chiropractors, nurse practitioners, and physicians assistance. Currently, only three states have separate licensing boards for homeopathic physicians (Arizona, Connecticut, and Nevada), other states may require certification by a national examination board.
Further information may be obtained from Homeopathic Educational Services (510-649-0294), or the National Center for Homeopathy (703-548-7790), or the American Institute of Homeopathy (505-989-1457).
NATUROPATHY - naturopaths are holistic doctors who treat patients using a wide variety of natural therapies. Although they cannot prescribe drugs or perform surgery, they can diagnose illnesses and act as primary care physicians in certain states. Most naturopaths combine some of the same techniques as standard physicians, such as physical exams and blood tests, with acupuncture, chiropractic, herbal medicine, and special diets. Some also deviate into radical fringe treatments, such as crystal healing or colonics.
Training for naturopaths includes studies in anatomy, biology, nutrition, physiology, and other conventional disciplines in addition to alternative therapies. Only eight states license naturopaths (Washington, Oregon, Alaska, Hawaii, Arizona, Montana, Connecticut, and New Hampshire).
More information may be obtained from the American Association of Naturopathic Physicians (206-323-7610).
SPIRITUALITY - spiritual healing has been investigated in the last several years. In a 1995 comprehensive review of data related to religion and health, the National Institute of Healthcare Research found that out of 146 studies, 77 percent demonstrated religion's positive effect on health. Only 6 percent showed a negative effect. The studies shoed that religious beliefs helped counter addiction, high blood pressure, depression and low self-esteem.
In a controversial 1988 study in a San Francisco coronary care unit, strangers were asked to pray for the recovery of half of the heart patients. Ten months later, the "blessed" patients had suffered fewer heart attacks, congestive heart failures and bouts of pneumonia than those who weren't the objects of prayer. Other attempts at quantifying this phenomena have had similar results.
No matter where your beliefs lie, it appears that a positive attitude and outlook enhances the chances of a healthy recovery. Men's Fitness 5/96 and Self 5/96
PREVENTING SKIN CANCER - researchers at Baylor College of Medicine in Houston found that eating a low-fat diet may help prevent skin cancer. They found that people whose daily diets contained 38 percent fat were more likely to develop recurrences of skin cancer than people limited their intake to 20 percent fat. Mens's Health 4/96
Healthfact No. 5 - PMS cure? - several studies in Denmark have found that foods rich in both vitamin B12 and omega-3 fatty acids have been linked with a lack of symptoms such as headaches and cramps. A great source of these nutrients is salmon teriyaki. (So take her out for a great dinner - it'll make you both feel better!) (Self 3/96)
From the Flight Surgeon:
"DE' NILE IS A RIVER IN AFRICA"
by Joe Battersby, D.O.
FAA Medical Examiner
[insert Battersby article here]
(I will fax Battersby's article to you this week-LK)
Monday, January 1, 1996
Health News
CROSSFEED 1-96
AEROMEDICAL NEWS
HEALTH NEWS
by L. Kline
FAT SUBSTITUTES - lots of your favorite sweets are now touted as "fat free", yet are pretty tasty. How do they do that? Many are made with fat substitutes that are carbohydrates or protein-based, such as guar gum or whey protein. They replace fat (which has 9 calories per gram) and are intended to have the same feel and taste as the fat that they replace. Here are six of the newest fat substitutes being used.
Hydrolyzed oat flour (Oatrim and other brands)
1 calorie per gram
A carbohydrate-based fat replacement containing oat flour treated with an enzyme that mimics fat's creamy texture used in baked goods, dairy products (such as Healthy Choice cheeses), meats, sauces, dressings, and soups. Oatrim provides fiber and some studies show that it lowered cholesterol and insulin levels in people with high cholesterol.
Low-cholesterol animal fat (Appetize)
9 calories per gram
A mixture of animal fats, with most of the cholesterol removed, and vegetable oils that has the same taste, texture and cooking qualities as other animal fats, but without the cholesterol is used as a shortening in baking and frying and in some margarines. Appetize users seem to have lower cholesterol levels than those who consume traditional animal fat.
Olestra (Olean)
0 calories per gram
A hybrid molecule combining vegetable oil and sugar that mimics the taste, texture, and cooking qualities of fat, Olestra cannot be broken down or absorbed by the body. It is to be introduced initially in potato chips. Since it just passes through the body without being broken down or absorbed, it may cause diarrhea and stomach distress, and may interfere with the assimilation of vitamins.
Fruit or vegetable puree
2 calories per gram
Prune butter, apple-sauce, or other fruits or vegetables that can provide some of the moisture, volume and texture of fats can be used in some baked goods and sauces. These fat substitutes provide fiber, vitamins, and minerals.
Whey protein concentrate (Simplesse)
4 calories per gram
Whey protein is a protein-based fat replacement with the texture of fat used in sauces, baked goods (such as Famous Amos cookies and brownies), frozen desserts, and spreads.
Salatrim
5 calories per gram
Salatrim is a reduced-calorie fat made from various fatty acids that has some of the taste and texture as other fats, but it is not absorbed as easily as fat. Salatrim can be substituted for fat in all foods except those that must be fried. It is available in many processed foods such as Hershey's chocolate-flavored reduced-fat baking chips. (American Health 1/96 and Consumer's Reports 1/96)
DRY-ROASTED PEANUTS BETTER? - Trying to save fat by munching on dry-roasted nuts versus oil-roasted is a waste of time - both types have about 160 calories and 14 grams of fat per ounce, as do raw peanuts and peanuts roasted in the shell. Peanuts are so high in fat and low in starch (which absorbs oil during cooking) that they don't gain any more fat when oil-roasted. (American Health 1/96)
Health Fact No.1 - want to eat less, then dine alone. Research shows that the more people seated at the table, the more food each person consumes. Eating with one other person increases a diner's meal by 28 percent, two extra diners increase the intake by 41 percent and six or more diners led folks to eat 76 percent more food. (Men's Health 11/95)
THE HERBAL MEDICINE CHEST: Echinacea (pronounced ek-i-NAY-sha)
This is nature's version of NyQuil. Nine species are found in North America. Originally it was used for medicinal purposes by the prairie Indians. It was introduced into pharmacies in 1895 and used extensively until antibiotics and synthetic drugs rose to dominate medicine.
The herb is popular in Europe, where the German government has labeled echinacea as a "nonspecific stimulant to the immune system for supportive therapy of colds and chronic infections of the respiratory tract and lower urinary tract." Echinacea products are widely used at the onset of cold and flu symptoms to relieve the severity and shorten the duration of flu symptoms such as nasal inflammation, swollen glands, and coated tongue, as well as weakness, chills, perspiration, stuffy nose and sore throat. The research shows that consuming 900 mg per day of echinacea purpurea root extract causes the symptoms to decrease after three or four days. Test subjects who used only half this dosage received no positive results. Also the German research indicates that echiacea's ability to stimulate immune activity drops off after two weeks usage.
Additionally, if one has an impaired immune function or auto-immune disease, such as lupus or MS, echinacea is not advised. The herb appears to stimulate a healthy immune system into more effectively dealing with invading viruses, and it accelerates recuperation if infection has already settled in.
Echinacea is not a cure-all remedy, to take daily like a vitamin, but acts like a "booster-shot" to your immune system when you are likely to be exposed to viruses. It is also available in tea-form. (Longevity-1995)
TONIGHT'S TOP TEN LIST - THE BEST FOODS TO EAT TO BEAT CANCER:
FOOD ACTIVE INGREDIENT
10.Green tea Catechin
9. Hot red peppers Capsaicin
8. Carrots Beta-carotene, fiber
7. Soybeans Genistein
6. Apples Elagic acid, fiber
5. Garlic Allicin
4. Oranges Bioflavonoids, vitamin C
3. Spinach Glutathione
2. Tomatoes Lycopene
1. Broccoli Sulforaphane, beta-carotene (Beating Cancer with Nutrition by Patrick Quillin, Ph.D)
Health Fact No. 2 - garlic can lower blood cholesterol (and give you breath that can melt lead ingots). Apparently the garlic food-supplements sold in capsule form have all the benefits of garlic on blood cholesterol without the odor. One study at Penn State University found that men who took deodorized garlic capsules for five months lowered their bad (LDL) cholesterol by 10 percent. Unfortunately the subjects had to ingest 9 capsules a day! (Men's Health 12/95)
MELATONIN: MYTH OR MIRACLE? - periodically, there comes along a new magic elixir that promises wondrous health benefits: oat bran was going to prevent heart disease, antioxidant vitamins eliminate cancers, or chromium picolinate to lose weight without exercising or decreasing fat from the diet. Generally, what these items promise are the known benefits of exercising, eating properly and sensibly, and getting enough rest to enjoy a healthy, active life. Most all of these claims contain certain truths, but apparently none individually can guarantee health without altering the general lifestyle you chose to live and the genetic health that you have inherited.
The latest "elixir" is melatonin, a hormone reputed to promote sleep, prevent cancer and keep us from growing old. To date, there are at least five books published on the hormone, and several national stories published, including an article in "Newsweek". Separating hype from fact is difficult so here are the bare facts that are known to date.
Melatonin is produced in the pea-sized pineal gland buried in the center of the brain of most mammals and birds. The hormone is secreted cyclically in response to the amount of light hitting the eyes. It is this hormone that keeps us in sync with the rhythms of the day and seasons. It's actions with other produced hormones determine when people sleep, when horses breed, birds migrate, and dogs shed their coats. We produce melatonin abundantly throughout early life. But the levels in our blood drop slightly before puberty and decline steadily into old age. Some recent European research with lab animals suggests that supplementing the hormone may bolster the immune systems, keeping cells from disintegrating, slow the growth of tumors and cataracts, and ward off heart disease by acting like an antioxidant. But just how the hormone acts in humans will take a great deal more data - it's just too soon to quantify all the claims that are being made for melatonin.
The hormone's other desirable effect, sleep inducement, appears to have been validated. Some studies show that as little as 5 mg (milligrams) may hasten the onset of sleep. The test subjects reported a better sleep with more REM sleep, and the hormone is not reported to be addictive, a problem with other OTC sleeping aids.
So melatonin has great promise, but the long-term risks are just not known at this time. If you want to be a test-pilot with your body, you may experience some of the touted benefits, but at what risk to your long-term health? A few years ago, L-tryptophan, an essential amino acid, was heralded much the same way melatonin is today. It was formerly taken as a sleeping aid, but was banned as a supplement by the FDA in 1989 when consumption was tied to blood abnormalities that caused 38 deaths. Currently, the FDA has shown little interest in controlling melatonin. The agency simply warns users that they take it "without any assurance that it is safe or that it will have any beneficial effect." Only long-term studies with humans will tell if the FDA is right, or if indeed, melatonin may be a wonder substance to aid in a healthy, long life. (American Health 1/96, Newsweek 8/7/95, 1996 Natural Health Handbook)
Health Fact No.3 - eating just one weekly serving of fatty fish, such as salmon or mackerel, can halve the risk of cardiac arrest. According to a study at the University of Washington in Seattle, a three-ounce serving of salmon or two three-ounce servings of tuna a week provides enough of the beneficial omega-3 fatty acids to reap the heart-friendly benefits.
GETTING ENOUGH FIBER - dietary fiber is essential in aiding digestion, reducing cholesterol, protecting against colon cancer and preventing constipation. The USDA suggest at least 10 grams of fiber for children, 15-20 grams for teens, and 25-35 for adults.
Processed foods generally lack fiber; here are some ways to put the fiber back into your diet:
-Add raisins or berries to cereals.
-Add whole-grain flour to pancake mix.
-Use whole-wheat bread for sandwiches.
-Eat fresh fruit with the skin on.
-Add granola or berries into plain yogurt.
-Eating vegetables such as corn, green beans, broccoli, and carrots.
-Add vegetables to pizza toppings.
-Snack on popcorn. (Easy to do in DAL and HOU!) (Aviation Medical Bulletin 11/95)
...AND FIBER CAUSES - ??? - you've prudently added fiber to your diet in an effort to aid your digestive system, and now you notice an increase in gas, and we're not talking unleaded here. The gas is formed by millions of microbes living in the large intestine. They consume the food that you can't use (fiber), and in return they produce gas.
The cycle starts with saliva in the mouth. Digestive enzymes in the saliva start to break the food down chemically into simple nutrients. When the food reaches the stomach, other enzymes work on it to release more nutrients. Three or four hours later, the food, now a partial liquid, passes into the small intestine, where the nutrients are absorbed into the blood.
However, everything is not digested and broken-down. Certain high-fiber foods, like beans, cabbage, and cherries, contain oligosaccharides, a group of sugars found in plant fibers. The human body cannot digest oligosaccharides, so these foods pass undigested into the colon, where bacteria go to work. More than 5,000 species of bacteria can live in the large intestine, where they live with a good supply of food - oligosaccharides, without the acids that are in the stomach that would kill the bacteria. These bacteria have enzymes to break-down the foods that have not been broken-down by the enzymes secreted by the saliva glands and stomach. As these bacteria metabolize the remaining nutrients, they produce gaseous wastes, including nitrogen, oxygen, carbon dioxide, hydrogen, methane, and several trace gases, such as skatole and indole (byproducts of bacterial protein ingestion), and sulfide gases. These last three gases are the ones responsible for the, well...less than pleasant odor we are all familiar with. In fact, a relatively high fiber diet will produce up to two liters of gas per meal. People have been known to explode during surgery when electrical operating equipment ignited gas in the intestines. Unless you want to chug "Beano" after every meal, it is the price we pay for that high-fiber diet. (Men's Health 3/96 and Science World 1/25/91-thanks J.J.Cummins and wife)
Health Fact No. 4 - it was against the law to pass gas in public in ancient Rome.
From the Flight Surgeon:
"THE NUTS AMONG THE BERRIES"
by Joe Battersby, D.O.
FAA Medical Examiner
[insert Battersby article here]
(I will fax Battersby's article to you this week-LK)
AEROMEDICAL NEWS
HEALTH NEWS
by L. Kline
FAT SUBSTITUTES - lots of your favorite sweets are now touted as "fat free", yet are pretty tasty. How do they do that? Many are made with fat substitutes that are carbohydrates or protein-based, such as guar gum or whey protein. They replace fat (which has 9 calories per gram) and are intended to have the same feel and taste as the fat that they replace. Here are six of the newest fat substitutes being used.
Hydrolyzed oat flour (Oatrim and other brands)
1 calorie per gram
A carbohydrate-based fat replacement containing oat flour treated with an enzyme that mimics fat's creamy texture used in baked goods, dairy products (such as Healthy Choice cheeses), meats, sauces, dressings, and soups. Oatrim provides fiber and some studies show that it lowered cholesterol and insulin levels in people with high cholesterol.
Low-cholesterol animal fat (Appetize)
9 calories per gram
A mixture of animal fats, with most of the cholesterol removed, and vegetable oils that has the same taste, texture and cooking qualities as other animal fats, but without the cholesterol is used as a shortening in baking and frying and in some margarines. Appetize users seem to have lower cholesterol levels than those who consume traditional animal fat.
Olestra (Olean)
0 calories per gram
A hybrid molecule combining vegetable oil and sugar that mimics the taste, texture, and cooking qualities of fat, Olestra cannot be broken down or absorbed by the body. It is to be introduced initially in potato chips. Since it just passes through the body without being broken down or absorbed, it may cause diarrhea and stomach distress, and may interfere with the assimilation of vitamins.
Fruit or vegetable puree
2 calories per gram
Prune butter, apple-sauce, or other fruits or vegetables that can provide some of the moisture, volume and texture of fats can be used in some baked goods and sauces. These fat substitutes provide fiber, vitamins, and minerals.
Whey protein concentrate (Simplesse)
4 calories per gram
Whey protein is a protein-based fat replacement with the texture of fat used in sauces, baked goods (such as Famous Amos cookies and brownies), frozen desserts, and spreads.
Salatrim
5 calories per gram
Salatrim is a reduced-calorie fat made from various fatty acids that has some of the taste and texture as other fats, but it is not absorbed as easily as fat. Salatrim can be substituted for fat in all foods except those that must be fried. It is available in many processed foods such as Hershey's chocolate-flavored reduced-fat baking chips. (American Health 1/96 and Consumer's Reports 1/96)
DRY-ROASTED PEANUTS BETTER? - Trying to save fat by munching on dry-roasted nuts versus oil-roasted is a waste of time - both types have about 160 calories and 14 grams of fat per ounce, as do raw peanuts and peanuts roasted in the shell. Peanuts are so high in fat and low in starch (which absorbs oil during cooking) that they don't gain any more fat when oil-roasted. (American Health 1/96)
Health Fact No.1 - want to eat less, then dine alone. Research shows that the more people seated at the table, the more food each person consumes. Eating with one other person increases a diner's meal by 28 percent, two extra diners increase the intake by 41 percent and six or more diners led folks to eat 76 percent more food. (Men's Health 11/95)
THE HERBAL MEDICINE CHEST: Echinacea (pronounced ek-i-NAY-sha)
This is nature's version of NyQuil. Nine species are found in North America. Originally it was used for medicinal purposes by the prairie Indians. It was introduced into pharmacies in 1895 and used extensively until antibiotics and synthetic drugs rose to dominate medicine.
The herb is popular in Europe, where the German government has labeled echinacea as a "nonspecific stimulant to the immune system for supportive therapy of colds and chronic infections of the respiratory tract and lower urinary tract." Echinacea products are widely used at the onset of cold and flu symptoms to relieve the severity and shorten the duration of flu symptoms such as nasal inflammation, swollen glands, and coated tongue, as well as weakness, chills, perspiration, stuffy nose and sore throat. The research shows that consuming 900 mg per day of echinacea purpurea root extract causes the symptoms to decrease after three or four days. Test subjects who used only half this dosage received no positive results. Also the German research indicates that echiacea's ability to stimulate immune activity drops off after two weeks usage.
Additionally, if one has an impaired immune function or auto-immune disease, such as lupus or MS, echinacea is not advised. The herb appears to stimulate a healthy immune system into more effectively dealing with invading viruses, and it accelerates recuperation if infection has already settled in.
Echinacea is not a cure-all remedy, to take daily like a vitamin, but acts like a "booster-shot" to your immune system when you are likely to be exposed to viruses. It is also available in tea-form. (Longevity-1995)
TONIGHT'S TOP TEN LIST - THE BEST FOODS TO EAT TO BEAT CANCER:
FOOD ACTIVE INGREDIENT
10.Green tea Catechin
9. Hot red peppers Capsaicin
8. Carrots Beta-carotene, fiber
7. Soybeans Genistein
6. Apples Elagic acid, fiber
5. Garlic Allicin
4. Oranges Bioflavonoids, vitamin C
3. Spinach Glutathione
2. Tomatoes Lycopene
1. Broccoli Sulforaphane, beta-carotene (Beating Cancer with Nutrition by Patrick Quillin, Ph.D)
Health Fact No. 2 - garlic can lower blood cholesterol (and give you breath that can melt lead ingots). Apparently the garlic food-supplements sold in capsule form have all the benefits of garlic on blood cholesterol without the odor. One study at Penn State University found that men who took deodorized garlic capsules for five months lowered their bad (LDL) cholesterol by 10 percent. Unfortunately the subjects had to ingest 9 capsules a day! (Men's Health 12/95)
MELATONIN: MYTH OR MIRACLE? - periodically, there comes along a new magic elixir that promises wondrous health benefits: oat bran was going to prevent heart disease, antioxidant vitamins eliminate cancers, or chromium picolinate to lose weight without exercising or decreasing fat from the diet. Generally, what these items promise are the known benefits of exercising, eating properly and sensibly, and getting enough rest to enjoy a healthy, active life. Most all of these claims contain certain truths, but apparently none individually can guarantee health without altering the general lifestyle you chose to live and the genetic health that you have inherited.
The latest "elixir" is melatonin, a hormone reputed to promote sleep, prevent cancer and keep us from growing old. To date, there are at least five books published on the hormone, and several national stories published, including an article in "Newsweek". Separating hype from fact is difficult so here are the bare facts that are known to date.
Melatonin is produced in the pea-sized pineal gland buried in the center of the brain of most mammals and birds. The hormone is secreted cyclically in response to the amount of light hitting the eyes. It is this hormone that keeps us in sync with the rhythms of the day and seasons. It's actions with other produced hormones determine when people sleep, when horses breed, birds migrate, and dogs shed their coats. We produce melatonin abundantly throughout early life. But the levels in our blood drop slightly before puberty and decline steadily into old age. Some recent European research with lab animals suggests that supplementing the hormone may bolster the immune systems, keeping cells from disintegrating, slow the growth of tumors and cataracts, and ward off heart disease by acting like an antioxidant. But just how the hormone acts in humans will take a great deal more data - it's just too soon to quantify all the claims that are being made for melatonin.
The hormone's other desirable effect, sleep inducement, appears to have been validated. Some studies show that as little as 5 mg (milligrams) may hasten the onset of sleep. The test subjects reported a better sleep with more REM sleep, and the hormone is not reported to be addictive, a problem with other OTC sleeping aids.
So melatonin has great promise, but the long-term risks are just not known at this time. If you want to be a test-pilot with your body, you may experience some of the touted benefits, but at what risk to your long-term health? A few years ago, L-tryptophan, an essential amino acid, was heralded much the same way melatonin is today. It was formerly taken as a sleeping aid, but was banned as a supplement by the FDA in 1989 when consumption was tied to blood abnormalities that caused 38 deaths. Currently, the FDA has shown little interest in controlling melatonin. The agency simply warns users that they take it "without any assurance that it is safe or that it will have any beneficial effect." Only long-term studies with humans will tell if the FDA is right, or if indeed, melatonin may be a wonder substance to aid in a healthy, long life. (American Health 1/96, Newsweek 8/7/95, 1996 Natural Health Handbook)
Health Fact No.3 - eating just one weekly serving of fatty fish, such as salmon or mackerel, can halve the risk of cardiac arrest. According to a study at the University of Washington in Seattle, a three-ounce serving of salmon or two three-ounce servings of tuna a week provides enough of the beneficial omega-3 fatty acids to reap the heart-friendly benefits.
GETTING ENOUGH FIBER - dietary fiber is essential in aiding digestion, reducing cholesterol, protecting against colon cancer and preventing constipation. The USDA suggest at least 10 grams of fiber for children, 15-20 grams for teens, and 25-35 for adults.
Processed foods generally lack fiber; here are some ways to put the fiber back into your diet:
-Add raisins or berries to cereals.
-Add whole-grain flour to pancake mix.
-Use whole-wheat bread for sandwiches.
-Eat fresh fruit with the skin on.
-Add granola or berries into plain yogurt.
-Eating vegetables such as corn, green beans, broccoli, and carrots.
-Add vegetables to pizza toppings.
-Snack on popcorn. (Easy to do in DAL and HOU!) (Aviation Medical Bulletin 11/95)
...AND FIBER CAUSES - ??? - you've prudently added fiber to your diet in an effort to aid your digestive system, and now you notice an increase in gas, and we're not talking unleaded here. The gas is formed by millions of microbes living in the large intestine. They consume the food that you can't use (fiber), and in return they produce gas.
The cycle starts with saliva in the mouth. Digestive enzymes in the saliva start to break the food down chemically into simple nutrients. When the food reaches the stomach, other enzymes work on it to release more nutrients. Three or four hours later, the food, now a partial liquid, passes into the small intestine, where the nutrients are absorbed into the blood.
However, everything is not digested and broken-down. Certain high-fiber foods, like beans, cabbage, and cherries, contain oligosaccharides, a group of sugars found in plant fibers. The human body cannot digest oligosaccharides, so these foods pass undigested into the colon, where bacteria go to work. More than 5,000 species of bacteria can live in the large intestine, where they live with a good supply of food - oligosaccharides, without the acids that are in the stomach that would kill the bacteria. These bacteria have enzymes to break-down the foods that have not been broken-down by the enzymes secreted by the saliva glands and stomach. As these bacteria metabolize the remaining nutrients, they produce gaseous wastes, including nitrogen, oxygen, carbon dioxide, hydrogen, methane, and several trace gases, such as skatole and indole (byproducts of bacterial protein ingestion), and sulfide gases. These last three gases are the ones responsible for the, well...less than pleasant odor we are all familiar with. In fact, a relatively high fiber diet will produce up to two liters of gas per meal. People have been known to explode during surgery when electrical operating equipment ignited gas in the intestines. Unless you want to chug "Beano" after every meal, it is the price we pay for that high-fiber diet. (Men's Health 3/96 and Science World 1/25/91-thanks J.J.Cummins and wife)
Health Fact No. 4 - it was against the law to pass gas in public in ancient Rome.
From the Flight Surgeon:
"THE NUTS AMONG THE BERRIES"
by Joe Battersby, D.O.
FAA Medical Examiner
[insert Battersby article here]
(I will fax Battersby's article to you this week-LK)
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