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)
