CROSSFEED 4-97
AEROMEDICAL NEWS
HEALTH NEWS
by Larry Kline
PROTECT YOUR EYES - according to Donald Pitts, OD, Ph.D., of the University of Houston’s department of optometry, one must protect your eyes from cumulative sun damage to preserve sight and maintain night vision and color perception. Pitts recommends large, wrap-around glasses that cover the entire eye area and stop rays from entering from the sides or top. He also says to look for lenses that shield a wave band of at least 380 nanometers of light. Don’t be fooled by vague claims, either. “Sunglasses could read ‘100 percent UV protection,’ but you have to look for the wave band,” recommends Pitts. Be especially eye prudent of the water, at the beach or while running on pavement. Reflection from these surfaces can increase your UV exposure by as much as 35 percent. Prime Health & Fitness Summer/97.
Healthfact No. 1 - after heart disease, stroke, and cancer, hospital-acquired infections are the nation’s next biggest cause of death. Health 11/96.
TRENDY HEALTH RISK - cigar smoking is becoming very vogue and chic...it is also very dangerous for your health! According to the president of the Academy of General Dentistry, “...cigars can have up to 40 times the nicotine and tar of cigarettes.” That means four cigars per week roughly equals smoking a pack of cigarettes every day - nicotine-wise.
“Yeah, but I don’t inhale...!” Doesn’t matter. Nicotine is absorbed into your system much faster under your tongue, in fact just chomping on an unlit cigar is just as risky as chewing a wad of tobacco, boosting your chances of oral cancer and cardiovascular disease, not to mention brown teeth. Men’s Health 11/97.
STRETCH MARK RELIEF - University of Michigan researchers say that 80% of people who applied retinoic acid daily for six months reduced the length of their stretch marks by an average of 14 percent and the width by 8 percent. Health 5/97.
TOMATOES AND FAT TEAM UP FOR HEALTH - tomatoes are a rich source of lycopene, a phytochemical that may be a more powerful antioxidant than beta-carotene. However, lycopene is fat-soluble, meaning that it needs a little fat in the rest of the meal - about 20 per cent of calories - to be digested properly. This doesn’t mean that french fries and catsup are healthy - way too much saturated fat! Men’s Fitness 10/97.
HERBAL BASICS - herbals are proving to be very popular as an alternative/compliment to conventional medicine. Many are being used safely with good effectiveness. The following list contains a few that may be considered in the future as needed for minor ills such as an upset stomach - for more serious ailments, consult a doctor first:
*Chamomile - can prevent gut spasm. As a tea, it can settle stomach aches and relieve menstrual cramps.
*Echinacea - mildly stimulates the immune system. Used in tinctures or tablets at the first sign of a cold or flu, it may ward off illness. (The most recommended herbal in Europe.)
*Feverfew - in tablets, capsules, and extracts can prevent migraines.
*Ginger - sold as teas, capsules, and candied slices, relieves motion sickness and postoperative nausea.
*Ginkgo (ginkgo biloba) - improves circulation. In capsules, tablets, and extracts, it appears to boost short-term memory and to alleviate headaches and tinnitus.
*Saint-John’s wort - as a tincture or in capsules can help relieve mild depression - works as well as Prozac without the side effects.
*Valerian - is a gentle tranquilizer. Sold in capsules, tablets, and tinctures, it can ease the restless to sleep. Health 5/97.
TEA AND MILK DON’T MIX - studies show that while black and green teas provide plenty of antioxidants, adding milk can inhibit their absorption, as a protein in milk may make them indigestible. Men’s Fitness 10/97.
HIGH CARBO DIET INCREASES RISKS FOR DIABETES - a diet high in certain types of carbohydrates can dramatically raise the risk of diabetes. Researchers at the Harvard Medical School found that a diet high in carbohydrates which mainly came from low-fiber foods were two-and-a-half times more likely to have ended up with diabetes. These low fiber foods mainly consisted of refined grains (white bread), sugars, and potatoes. All of these foods rank high on a scale known as the glycemic index, meaning that in the body they’re speedily converted into the blood sugar glucose. To help the body process glucose, the pancreas must produce insulin. The more high-glycemic foods you eat, the harder the pancreas must work. If the diet consists mainly of these kinds of foods, the pancreas is taxed to product the necessary insulin to process the glucose.
Fiber is the key to keeping a high-carbohydrate diet heathy. It seems to slow digestion and prevent large amounts of glucose from impacting the bloodstream all at once.. It doesn’t take much fiber to slow digestion to the point where there is no insulin spike. In the mentioned study, only 10 grams of fiber separated those with the highest and lowest risk - about the amount contained in a bowl of whole-grain cereal. Other good sources are whole wheat bread, brown rice, and whole grain pastas. Health 5/97.
Healthfact No. 2 - a driver’s risk of getting in a wreck quadruples when he or she is talking on the carphone/cell phone. Health 5/97.
DON’T LICK YOUR BALLS! - your golf balls that is! Recently The British Medical Journal reported a new hazard dubbed “golf ball liver.” In Ireland, a 65-year-old retired engineer experienced lethargy and abdominal discomfort, dark urine and jaundice. He was diagnosed with hepatitis, which he apparently contracted by his habit of licking his golf ball to clean it. The weedkiller used on his golf course was 2,4-D...better known as Agent Orange. Researchers warn against cleaning one’s ball in this manner, also against placing golf tees in one’s mouth - honest! UC Berkeley Wellness Letter, 8/97.
TEAMWORK IS BEST - at least with antioxidants. For years scientists thought that any of the key antioxidants - vitamin E, vitamin C, or beta-carotene -could battle free radicals which invade healthy cells and attack crucial parts of the molecular machinery to steal electrons. The resulting mutations can lead to cancer, heart disease, and other ills. But when smokers taking beta-carotene supplements actually showed a heightened risk of lung cancer, researchers began scrambling for an explanation.
Recent studies in Great Britain indicates that it takes a chain reaction involving all three antioxidants to defeat free radicals. Vitamin E initiates the protection by giving up an electron to the free radicals, thereby preventing damage to cells. This, however, turn vitamin E into a potential free radical itself. The damaged vitamin E molecule gets repaired by beta-carotene, then the beta-carotene is fixed by vitamin C - when there is enough of it around in the bloodstream and tissues. Because vitamin C is soluble in water, its radicals wash safely out of the body.
“Nutrients act in a certain combination and a certain order...you can’t separate antioxidants from one another and expect a positive result,” says Paul Lachance, a food scientist at Rutgers University. Health 7/97.
SAFER BBQ - in past articles, we have written about the risk of charcoal grilling - i.e., the carcinogenic compounds that result from barbequing. A recent study underwritten by the National Cancer Institute showed that a whole chicken breast marinated in olive oil, cider vinegar, brown sugar, lemon juice, garlic, mustard, and salt produced fewer heterocyclic amines than unmarinated chicken when grilled on a propane grill for 30 minutes. These substances, produced when meats are cooked at high temperatures, promote cancer. Marinating reduced some of them by 99%. UC Berkeley Wellness Letter, 7/97.
THE RISK OF DIPPING - smokeless tobacco users are at quadruple the risk of oral cancers as are non-smokeless users. Stanford University Research - ABC Evening News 10/7/97.
STRETCHING FOR HEALTH - yes, I know that we’ve written about it before, and this borders on “nagging”, but the data is clear! If you want an active retirement, include stretching into your exercise regime. Researchers at Stanford Medical School tracked two groups of people over the age of 65 as they began exercising four times a week. Half of the group took up walking, low-impact aerobics, and strength training, and the other half did stretching and flexibility exercises. After one year those in the strength and endurance group had improved their cardiovascular fitness, were burning more calories each day, and had stronger muscles-findings in line with previous studies. But that group also suffered more everyday aches and pains.
Those who did only the stretching didn’t improve their strength or aerobic capacity, but they experienced far fewer aches and pains, compared both with their own experience before the program and with that of the other group.
The researchers believe that stretching delivers its benefits by relaxing muscles, improving circulation to muscles and joints, and increasing range of motion to make movement easier. They have also found that the earlier one starts stretching, the better mobility was retained as the subjects aged. It is apparent that a proper exercise regime contains all three elements; cardiovascular fitness, strength training, and stretching to maintain overall health and fitness. Health 7/97.
Healthfact No. 3 - give me a McCoronary and fries... - every day 7 percent of the U.S. population eats at McDonald’s. Men’s Fitness 6/97.
YOU CAN’T GET STONED ON YOUR BACK - experts have long suspected that kidney stones grow at night; lying motionless for hours could permit acid and calcium in urine to form crystals. Now Japanese investigators have found that people with a history of kidney stones are more likely to sleep on their stomachs. Health 7/97.
From the Flight Surgeon:
"NEW AROUND HERE, ‘AINCHA?'"
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)
Tuesday, April 1, 1997
Saturday, March 1, 1997
Health News
CROSSFEED 3-97
AEROMEDICAL NEWS
HEALTH NEWS
by Larry Kline
COLLOIDAL MINERALS - recent marketing campaigns promoting the superiority of liquid colloidal minerals over other mineral forms have generated much consumer interest. Colloidal minerals are ultra-fine minerals that are suspended as a "liquid" mineral that can be directly permeated into body tissue. Manufacturers and marketers of these mineral supplements claims that up to 98% of these minerals are directly absorbed by the body, due in part to their particle size and negative ionic charge. It is claimed that these colloidal particles are small enough to diffuse easily through membranes and that their negative charge attracts them to carrier proteins for transport across the membrane.
Independent research disputes these claims. Colloidal particles are made up of many aggregates or clumps, and each aggregate is composed of many molecules which must be broken apart before they can be absorbed. Other claims concerning the polarity charge of the particles as they relate to absorption cast the claims in doubts. Most nutritional minerals are positively charged naturally. This attracts them to the negative charges of the transport proteins embedded in the mucosal surfaces of the intestine. If the colloidal particles are negatively charged as claimed, they would be repelled by the intestinal lining, making their absorption impossible. Statements of superior absorbability, bioavailablity, and safety are not supported by facts or research at this time.
Other recent claims for colloidal minerals state that fertilizers contain synthetic minerals as opposed to the “organic” ones found in colloidal mineral products. This is meaningless, since all minerals are inorganic. To a plant, and to the human body, it doesn’t matter where the minerals come from. Plants just do not grow in depleted soils. Vitamins in foods are created by the plants themselves. These minerals come from the soil. If the soil is lacking, fertilizers compensate. U.C. Berkeley Wellness Letter, 6/97, and “Intestinal Absorption of Metal Ions and Chelates-Charles C. Thomas, Springfield, Illinois, 1985
AB MADNESS - ab-training devices pulled in more than $200 million for their manufacturers in 1996 alone. But they are no improvement over the standard crunch, according to electromyographic analysis conducted at Cal State University, Northridge, and published by the American Council on Exercise. Men’s Fitness 5/97
Healthfact No. 1 - coffee lovers take heed. Scientists have discovered that the more coffee one drinks, the higher the level of an amino acid - homocysteine- occurs in the body. High levels of homocysteine are believed to damage arteries and trigger atherosclerosis. If you do drink lots of coffee, it appears that folic acid, a B vitamin helps cleanse the body of homocysteine. Health 4/97.
RICE PRIMER - 60% of the world’s population today uses rice as the primary dietary grain. Rice is a complex-carbohydrate that is virtually fat-free and includes iron, fiber, protein and several B vitamins. It is an inexpensive, easily grown food. Some studies show that rice helps regulate the digestive system and reduces cholesterol. Among the varieties available to U.S. consumers:
Long-grain white rice is usually enriched with B vitamins and iron to compensate for the removal of the layer of bran and germ. Most popular in the U.S. - has little fiber.
Converted rice has been boiled or steamed before it’s milled and retain more nutrients. Not precooked.
Instant or minute rice is precooked or dehydrated. It has the fewest nutrients of any type of rice. It is usually enriched with 3 B-vitamins and iron, but you lose fiber, magnesium, vitamins E and B-6, copper, zinc, and many phytochemicals that are in the whole grain.
White rice has fewer nutrients than brown rice because both the husk and bran have been removed. However, it is often coated with a powder containing protein, iron, and thiamine, so don’t rinse before cooking.
Brown rice retains more nutrients and fiber than white because only the husk has been removed. The long variety is closer in taste to white rice; the shorter type has a nutty flavor, but is tougher. Try soaking it for an hour or two before cooking.
Wild rice is not rice at all but is the seed of marsh grass. It contains more protein than rice.
Preseasoned rice mixes often contain sodium, MSG and other flavoring agents. Also many contain added fat from butter, margarine, cheese, and oil that may be in the mix already or suggested in cooking directions. U.C. Berkelely Wellness Letter 3/97, Men’s Fitness 4/97, and Nutrition Action Healthletter 3/97.
DID YOU WASH YOUR HANDS? - this childhood admonishment after a bathroom visit was good health advice. Children who wash their hands four or more times during the school day get sick less than other kids, according to a recent study in Michigan. The hand-washers had 24% fewer sick days due to colds and flu, and lost 50% fewer days lost because of stomach illness. Numerous studies in children and adults have shown that hand washing is one of the best ways to prevent the spread of colds and other infectious diseases. U.C. Berkeley Wellness Letter 3/97.
THE RISK OF A SEDENTARY LIFESTYLE - last July, Steven Blair, an epidemiologist at the Cooper Institute for Aerobics Research in Dallas, published the first comprehensive study to compare the effects of a lack of exercise with other health dangers. Following 32,000 people for eight years, he found that those whose only risk was inactivity were more likely to die prematurely than those who had high cholesterol, high blood pressure, and a smoking habit, but who got some exercise each day. Health 4/97
THE SELENIUM SURPRISE - more than a decade ago, a researcher, Larry Clark, then with Cornell University and now with the Arizona Cancer Center at the University of Arizona, launched a study to see if supplements of the trace element selenium could keep skin cancers from recurring in people in the Southeastern U.S. It had no effect at all. However, the researchers found that the overall cancer rate and cancer mortality rate all decreased by one-half! The subjects participated in clinical trials which means that the only difference between the groups is that the people in one get selenium (200 mcgs./day) and the others don’t. (Received a placebo). These benefits were so great that the researchers halted the study two years earlier than planned, so that all the subjects could take selenium if they wished. The data showed that the protective effect occurred very quickly-and almost exclusively during the first five years. Selenium seemed to stop cancer in its tracks.
These findings have led manufacturers to step up their promotion of selenium-rich foods supplements. But most researchers would rather you added selenium-rich foods to your diet, such as brazil nuts, pork, lamb, and beef in addition to wheat breads and pasta.
Selenium can be toxic if taken in amounts greater than 1,000 micrograms (mcgs). Also health professionals are still cautious about the results of the Clark research. They caution that this is only one study. Experts do not understand why selenium would protect against some cancers and not others, so they are withholding judgment until other studies validate the Clark findings. Until further research yields more answers, it is recommended that one take no more than 200 mcgs per day. Also vitamin E greatly increases the effectiveness of selenium in the body, so if you’re taking E pills, if is likely that one doesn’t need selenium supplements. Health 4/97, U.C. Berkeley Wellness Letter 4/97, Nutrition Action HealthLetter 1/97.
OPTIMAL WORKOUTS - what is the best workout - going for distance or speed? Well, that depends on your specific goals. From a physiological standpoint, it turns out that distance and speed provide different benefits: distance has a bigger impact on blood cholesterol levels, while speed has a greater effect on blood pressure. Specifically, running long distances was six times more effective at boosting HDL cholesterol than running fast. In contrast, higher running speed had a twelve times greater impact on blood pressure.
It is important to remember that any type of aerobic exercise program (cycling, brisk walking, swimming, or running) is likely to have some beneficial effects on both blood pressure and cholesterol, and provide other health benefits as well. U.C. Berkeley Wellness Letter 4/97.
WINE - THE BENNIES WITHOUT THE BUZZ - for medical, social, religious or other reasons, many people don’t drink. But there are medical and health benefits of moderate alcohol consumption. Now, British and French scientist have been working to create a new drink, called Nutrivine, that offers the benefits of red wine’s polyphenols but without any alcohol. Polyphenols are believed to slow cholesterol buildup on artery walls, and researchers say just a gram a day of the substance, which is made from powdered grape-skin extract, has the same effect as a half-liter of red wine. Now, how about Wild Turkey in a tablet? Men’s Fitness 7/97.
From the Flight Surgeon:
"ARE YOU KID(NEY) DIN’ ME?'"
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)
AEROMEDICAL NEWS
HEALTH NEWS
by Larry Kline
COLLOIDAL MINERALS - recent marketing campaigns promoting the superiority of liquid colloidal minerals over other mineral forms have generated much consumer interest. Colloidal minerals are ultra-fine minerals that are suspended as a "liquid" mineral that can be directly permeated into body tissue. Manufacturers and marketers of these mineral supplements claims that up to 98% of these minerals are directly absorbed by the body, due in part to their particle size and negative ionic charge. It is claimed that these colloidal particles are small enough to diffuse easily through membranes and that their negative charge attracts them to carrier proteins for transport across the membrane.
Independent research disputes these claims. Colloidal particles are made up of many aggregates or clumps, and each aggregate is composed of many molecules which must be broken apart before they can be absorbed. Other claims concerning the polarity charge of the particles as they relate to absorption cast the claims in doubts. Most nutritional minerals are positively charged naturally. This attracts them to the negative charges of the transport proteins embedded in the mucosal surfaces of the intestine. If the colloidal particles are negatively charged as claimed, they would be repelled by the intestinal lining, making their absorption impossible. Statements of superior absorbability, bioavailablity, and safety are not supported by facts or research at this time.
Other recent claims for colloidal minerals state that fertilizers contain synthetic minerals as opposed to the “organic” ones found in colloidal mineral products. This is meaningless, since all minerals are inorganic. To a plant, and to the human body, it doesn’t matter where the minerals come from. Plants just do not grow in depleted soils. Vitamins in foods are created by the plants themselves. These minerals come from the soil. If the soil is lacking, fertilizers compensate. U.C. Berkeley Wellness Letter, 6/97, and “Intestinal Absorption of Metal Ions and Chelates-Charles C. Thomas, Springfield, Illinois, 1985
AB MADNESS - ab-training devices pulled in more than $200 million for their manufacturers in 1996 alone. But they are no improvement over the standard crunch, according to electromyographic analysis conducted at Cal State University, Northridge, and published by the American Council on Exercise. Men’s Fitness 5/97
Healthfact No. 1 - coffee lovers take heed. Scientists have discovered that the more coffee one drinks, the higher the level of an amino acid - homocysteine- occurs in the body. High levels of homocysteine are believed to damage arteries and trigger atherosclerosis. If you do drink lots of coffee, it appears that folic acid, a B vitamin helps cleanse the body of homocysteine. Health 4/97.
RICE PRIMER - 60% of the world’s population today uses rice as the primary dietary grain. Rice is a complex-carbohydrate that is virtually fat-free and includes iron, fiber, protein and several B vitamins. It is an inexpensive, easily grown food. Some studies show that rice helps regulate the digestive system and reduces cholesterol. Among the varieties available to U.S. consumers:
Long-grain white rice is usually enriched with B vitamins and iron to compensate for the removal of the layer of bran and germ. Most popular in the U.S. - has little fiber.
Converted rice has been boiled or steamed before it’s milled and retain more nutrients. Not precooked.
Instant or minute rice is precooked or dehydrated. It has the fewest nutrients of any type of rice. It is usually enriched with 3 B-vitamins and iron, but you lose fiber, magnesium, vitamins E and B-6, copper, zinc, and many phytochemicals that are in the whole grain.
White rice has fewer nutrients than brown rice because both the husk and bran have been removed. However, it is often coated with a powder containing protein, iron, and thiamine, so don’t rinse before cooking.
Brown rice retains more nutrients and fiber than white because only the husk has been removed. The long variety is closer in taste to white rice; the shorter type has a nutty flavor, but is tougher. Try soaking it for an hour or two before cooking.
Wild rice is not rice at all but is the seed of marsh grass. It contains more protein than rice.
Preseasoned rice mixes often contain sodium, MSG and other flavoring agents. Also many contain added fat from butter, margarine, cheese, and oil that may be in the mix already or suggested in cooking directions. U.C. Berkelely Wellness Letter 3/97, Men’s Fitness 4/97, and Nutrition Action Healthletter 3/97.
DID YOU WASH YOUR HANDS? - this childhood admonishment after a bathroom visit was good health advice. Children who wash their hands four or more times during the school day get sick less than other kids, according to a recent study in Michigan. The hand-washers had 24% fewer sick days due to colds and flu, and lost 50% fewer days lost because of stomach illness. Numerous studies in children and adults have shown that hand washing is one of the best ways to prevent the spread of colds and other infectious diseases. U.C. Berkeley Wellness Letter 3/97.
THE RISK OF A SEDENTARY LIFESTYLE - last July, Steven Blair, an epidemiologist at the Cooper Institute for Aerobics Research in Dallas, published the first comprehensive study to compare the effects of a lack of exercise with other health dangers. Following 32,000 people for eight years, he found that those whose only risk was inactivity were more likely to die prematurely than those who had high cholesterol, high blood pressure, and a smoking habit, but who got some exercise each day. Health 4/97
THE SELENIUM SURPRISE - more than a decade ago, a researcher, Larry Clark, then with Cornell University and now with the Arizona Cancer Center at the University of Arizona, launched a study to see if supplements of the trace element selenium could keep skin cancers from recurring in people in the Southeastern U.S. It had no effect at all. However, the researchers found that the overall cancer rate and cancer mortality rate all decreased by one-half! The subjects participated in clinical trials which means that the only difference between the groups is that the people in one get selenium (200 mcgs./day) and the others don’t. (Received a placebo). These benefits were so great that the researchers halted the study two years earlier than planned, so that all the subjects could take selenium if they wished. The data showed that the protective effect occurred very quickly-and almost exclusively during the first five years. Selenium seemed to stop cancer in its tracks.
These findings have led manufacturers to step up their promotion of selenium-rich foods supplements. But most researchers would rather you added selenium-rich foods to your diet, such as brazil nuts, pork, lamb, and beef in addition to wheat breads and pasta.
Selenium can be toxic if taken in amounts greater than 1,000 micrograms (mcgs). Also health professionals are still cautious about the results of the Clark research. They caution that this is only one study. Experts do not understand why selenium would protect against some cancers and not others, so they are withholding judgment until other studies validate the Clark findings. Until further research yields more answers, it is recommended that one take no more than 200 mcgs per day. Also vitamin E greatly increases the effectiveness of selenium in the body, so if you’re taking E pills, if is likely that one doesn’t need selenium supplements. Health 4/97, U.C. Berkeley Wellness Letter 4/97, Nutrition Action HealthLetter 1/97.
OPTIMAL WORKOUTS - what is the best workout - going for distance or speed? Well, that depends on your specific goals. From a physiological standpoint, it turns out that distance and speed provide different benefits: distance has a bigger impact on blood cholesterol levels, while speed has a greater effect on blood pressure. Specifically, running long distances was six times more effective at boosting HDL cholesterol than running fast. In contrast, higher running speed had a twelve times greater impact on blood pressure.
It is important to remember that any type of aerobic exercise program (cycling, brisk walking, swimming, or running) is likely to have some beneficial effects on both blood pressure and cholesterol, and provide other health benefits as well. U.C. Berkeley Wellness Letter 4/97.
WINE - THE BENNIES WITHOUT THE BUZZ - for medical, social, religious or other reasons, many people don’t drink. But there are medical and health benefits of moderate alcohol consumption. Now, British and French scientist have been working to create a new drink, called Nutrivine, that offers the benefits of red wine’s polyphenols but without any alcohol. Polyphenols are believed to slow cholesterol buildup on artery walls, and researchers say just a gram a day of the substance, which is made from powdered grape-skin extract, has the same effect as a half-liter of red wine. Now, how about Wild Turkey in a tablet? Men’s Fitness 7/97.
From the Flight Surgeon:
"ARE YOU KID(NEY) DIN’ ME?'"
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)
Saturday, February 1, 1997
Health News
CROSSFEED 2-97
AEROMEDICAL NEWS
HEALTH NEWS
by Larry Kline
SEASONING MAY FIGHT CANCER - cumin may help prevent cancer. In one study, mice treated with the condiment had a lower incidence of skin cancer; in another, treatment limited the effects of nitric oxide, which can lead to cancer. Men's Fitness 1/97
IMPROVED PROSTATE CANCER TEST - the original test for prostate specific antigen (PSA) has been around now for about ten years. Last year, a more accurate test was introduced. The original PSA test may indicate false-positive at an unacceptable rate. The improved version of the PSA test achieves more accuracy by announcing its results in "stereo." The old test simply measured how much PSA was in the bloodstream. The new test measures total PSA and a subtotal-the fraction of PSA that floats freely in the blood (free PSA). Several studies have shown that the lower the proportion of free PSA, the greater the chance that a man has cancer. The ratio of free PSA may also indicate how aggressive a particular cancer is, according to recent research by the Washington University School of Medicine in St. Louis.
Not yet approved by the FDA, the test is available at medical centers conducting studies. Health 1/97
ADDITIONAL INFORMATION ON TREATMENT: If anyone desires any additional information on the possible treatment choices for prostate cancer, please contact me (PHX-6592 or Compuserve 71663,153 or SWAPA voicemail -VB511) and I will gladly forward an excellent article from "The John Hopkins Medical Letter: HEALTH AFTER 50, 4/97"
Healthfact No. 1 - the liver is the body's second largest organ, weighing 2.5 to 3.3 pounds, and is the largest gland. The liver has an estimated 500 functions and can lose 75 percent of its tissue to disease or surgery and remain functional. Popular Science 12/96
SWEET LIES - sugar, the empty-calorie king, comes in many forms. Scanning food labels reveals that sugar may also be called: crystallized cane juice, dextrose, fruit juice concentrate, high-fructose corn syrup, molasses, and white grape juice concentrate. Prime, Winter '96
Healthfact No. 2 - take in an extra 100 calories a day - the amount in a handful of M&M's or a glass of wine - and you could gain ten pounds this year! Health 1/97
SIDS RISK REDUCED - cases of sudden infant death syndrome (SIDS) have dropped by 30 percent since 1992. The most likely reason is that more parents now put babies to sleep on their backs, rather than on their stomachs. Pediatricians and health officials have been campaigning for this change since the early 1990's after studies overseas first linked a facedown sleeping position with SIDS. Researchers believe that when babies sleep on their bellies they are more likely to become overheated or to suffocate from breathing their own exhaled air. Health 1/97
ANTIDOTE FOR OSTEOPOROSIS - women hoping to avoid osteoporosis (thinning of bone mass) may find help by taking calcium supplement and exercising. Researchers at the University of Cincinnati Medical Center reviewed 17 studies that looked at how exercise affects bone density, all of which included measurements of calcium intake. They found that exercise made bones measurably stronger only when calcium intake was above 1,000 mgs. per day. Calcium taken by sedentary persons did not help.
Current U.S. government guidelines recommend that pre-menopausal women over age 25 get 1,000 mgs. of calcium daily, from foods like milk, yogurt, and leafy green vegetables, or from supplements. This amount increases to 1,500 mgs. for post-menopausal women who are not taking estrogen. Health 1/97
OIL-PACKED VS. WATER PACKED TUNA - trying to cutdown on fat by choosing water-packed canned tuna may be futile. The fish's fat content can vary by a factor of five depending on where the tuna was caught. That difference can be enough to make the oil-packed variety lighter than the water-packed kind. Health 10/96
Healthfact No. 3 - scientists have discovered chemicals in chocolate that activate the same receptors in the brain as marijuana. The study, published in the journal "Nature", says this may help explain the "transient feeling of well-being" that chocolate produces. Hit me with another Hersheys, Dude! Self 12/96.
GENETIC BLUEPRINT FOR HEALTH - tracing your family health history may be one of the most important steps you ever take toward long life. Once you find out which health problems various family members have had, your doctor can help you figure out how that affects your risk. Many inherited conditions, alcoholism, or obesity for example, are passed on by a mix of inborn tendencies and family habits. The more close relatives who suffered one of the conditions listed below-and the younger they were at the time-the more likely you are to have inherited a predisposition to the illness. Likewise, a clean record doesn't mean you can quit taking good care of yourself.
Heart disease: if your father or grandfather had a heart attack or bypass surgery before age 55 or your mother or grandmother before 65, your risk rises significantly, especially for African- Americans. If heart disease run in your family, do not smoke and have your cholesterol tested. If over 240, have the blood analyzed for LDL or "bad" cholesterol. An LDL of over 160 will likely prompt a recommendation for medical attention. Exercising and minimizing fatty foods will decrease the risk of heart disease.
High Blood Pressure: a family history of high blood pressure increases the risk of developing the condition, which in turn boosts the odds of having a stroke sixfold. If at risk, have your pressure checked regularly, watch your weight, exercise regularly, and eat a diet low in fat and high in calcium, potassium, and magnesium.
Diabetes: if one parent has type I (insulin-dependent) diabetes, you have a 4 to 6 percent chance of getting it yourself. If one parent has type II (non-insulin-dependent), the risk is 7 to 14 percent. Persons of African, Mexican, or Pima Indian heritage are at greatest risk. If at risk, exercise regularly, lose weight if obese, and eat a low-fat, high-fiber diet.
Breast cancer: only 5 to 10 percent of breast cancers are inherited. Scientists have identified a mutated gene, BRCA 1, linked to both breast and ovarian cancer, which is carried by 1 percent of Jewish women. If at risk, start having yearly mammograms at age 40 instead of 50.
Colon cancer: 10 to 15 percent of all colon cancers are inherited; family genes lead to about 20,000 new cases each year. If at risk, consult with your doctor about a sigmoidoscopy or a colonoscopy. A regular, low dosage of aspirin may offer protection, as does a low-fat, high-fiber diet.
Prostate cancer: if one has a father or grandfather, brother, or other immediate male family member who has had prostate cancer, the risk of prostate cancer is increased. As previously discussed, the PSA test annually, along with a DRE (digital rectal exam) for men over the age of 40 is prescribed.
Alcoholism: 13 to 25 percent of children of alcoholics are likely to become alcoholics. If at risk, monitor your drinking habits as dependency develops over time. Health 10/96
NUTS! - no, not the book, but the food. Several studies suggest that nuts help lower blood cholesterol levels because they contain monounsaturated fatty acids (same as in olive oil) and/or certain polyunsaturated fatty acids (similar to the omega-3s found in cold water fish).
Nuts contain good sources of vitamin E, folacin, and other B vitamins. They are relatively high in the minerals iron, selenium, magnesium, copper, zinc, potassium, and magnesium. They are also one of the best plant sources of protein.
Unfortunately all this goodness comes at a price - fat. At least three-quarters of the calories in nuts (except chestnuts) come from fat. Since they are high in fat, they also have great caloric content, generally around 160 calories per ounce. The additional salt that most nuts have may contain more than 1,000 mgs. of sodium per cup, more than one-third the suggested daily maximum.
Comparison of one ounce of nuts:
Type Calories Protein(g) Fat(g) %Cals fm fat Comments
Almonds 167 5 15 81 Rich in vit. E & fiber
Brazil nuts 186 4 19 92 High in selenium
Cashews 163 4 13 72 Copper, iron, & folacin
Macadamias 199 2 21 95 Highest in fat
Peanuts 164 7 14 77 Richest in folacin
Pecans 187 2 18 87 Rich in manganese
Pine nuts 146 7 14 86 Rich in iron
Pistachios 162 6 14 78 Iron, thiamin, & phosphorus
Walnuts 182 4 18 89 Vit. B-6, & heart healthy fats
FOOD FOR MOOD - some researchers believe that what we eat can somewhat determine ensuing moods and attention levels. Some brain chemicals are affected by what is eaten. For example, a high carbohydrate breakfast may keep one mellow and calm during the morning and a late dinner of baked potato (almost pure carbohydrate) will help you wind down after a long day. Researchers believe that carbohydrates help the amino acid tryptophan get into the brain. Tryptophan is converted by the brain into serotonin, which helps people relax. These foods are only effective if eaten without fats or protein.
Foods that allegedly fight drowsiness might be protein-rich foods like cottage cheese, beans, low-fat yogurt, or tuna or other fish. Health 10/96
SUPER MILK - a new milk will be marketed soon, which will contain Replace. This product will have Oatrim, a hydrolized oat flour that is believed to lower the level of LDL cholesterol (the bad kind) and increase the amount of good cholesterol (HDL) in the blood. Self 12/96.
WHEN WAS YOUR LAST BOOSTER? - one should have a tetanus booster every 10 years. Because immunization is so widespread, relatively few cases of tetanus occur in this country. But about 70% of tetanus infections occur in people over 50, who are least likely to be adequately immunized. The disease, which is often fatal, can be caused by even a minor wound or scratch. UC Berkeley Wellness Letter, 11/96
(Contributing editor's note: the following article "On the Road Again" was written by Stephanie Campbell. She is a registered dietitian with a Master's degree and over 30 years experience in nutritional education, including sports nutrition. Stephanie is the wife of Phoenix-based Captain Dennis Campbell-LK)
"ON THE ROAD AGAIN"
by Stephanie Campbell M.Ed. R.D.
Can a person eat a nutritious, healthy diet while "On the Road?" A quick survey of food vendors at the Phoenix Airport showed that a person with the right mind-set could select a relatively healthy meal. The prices and fat content are a little high, however, and maybe going back to the old "brown bag" might make sense. It is still possible to eat wisely while traveling. Some of the food vendors such as McDonalds, Taco Bell, Burger King, and Pizza Hut do have healthy choices. Watch out for the muffins at some of the stands! The size may vary from the 1 oz. homemade size to the 8 oz. large size and the calories may vary from 130 to 500. In the table below, one can see the calories and grams of protein, fat, and carbohydrate found in a couple of the best meal choices for breakfast and lunch. Choosing a lower fat breakfast can help compensate for the higher fat content of some lunches.
BREAKFAST A
Food/Serving Calories Protein/gms Fat/gms CHO/gms
McDonald English Muffin 177 5 5 28
McDonald Scrambled Egg 140 12 1 10
2% Milk 121 8 5 12
Orange Juice/8 oz 112 2 0 27
Totals: 550 27 11 77
BREAKFAST B
Bagel/ 3-1/2(2oz.) 187 7 1 36
Cream Cheese/ 1 oz. 99 2 10 1
2% Milk/ 8 oz. 121 8 5 12
Orange Juice/ 8 oz. 112 2 0 27
Totals: 519 19 16 76
BREAKFAST C
Yogurt/ 8 oz. fruit 232 10 2 43
Total Cereal/ 8 oz. 116 3 1 26
2% Milk/ 8oz. 121 8 5 12
Orange Juice/ 8 oz. 112 2 0 27
Totals: 581 23 8 108
LUNCH A
Pizza Hut/ 2 slices cheese 492 30 18 57
McDonald's Garden Salad 56 5 2 7
Italian Dressing/ 2 Tbsp 138 <1 18 2
Diet Soft Drink 0 0 0 0
Totals: 686 35 38 66
LUNCH B
Taco Bell Bean Burro 414 14 13 58
Taco Bell Taco 183 10 11 11
TB Pintos/Cheese 190 9 9 19
Diet Soft Drink 0 0 0 0
Totals: 787 33 33 88
So what if you decide to "brown bag it"?? There is a nifty little thermal insulated bag available from some department stores called "Therma Whiz," by California Innovations. It measures about 10" x 7-1/2" x 3-3/4" and has a blue ice packet. There is room for a sandwich, a carton of yogurt, and a baggie full of fresh vegetable sticks, or other combinations of your favorites. Some old "stand-bys" that also travel well are small cans of tuna or the tuna snack packs with the crackers and mayonnaise included; cans of fruit or vegetables; or canned supplements such as Ensure (Ross Laboratories); Sweet Success (Nestle) or Sustacal (Mead Johnson). Each of them is between 200-250 calories per can, fairly tasty and available at most grocery or drug stores for $1.00-$1.50 per can. Some sample packed lunches and their calories, protein, fat, and carbohydrate content are shown below. The breakfasts from fast food vendors can be duplicated in a packed meal from home at a lower price and using some lower fat selections such as jam or jelly in place of the cream cheese, or 1% or skim milk in small cartons. Rotating between the food vendors and packing meals will vary the monotony and allow for some low fat/low cholesterol days to balance out the weekly amount of fat grams one consumes. Best of luck with your personal decision to eat more healthily on the run and "Happy Eating!"
Food/Serving Calories Protein/gms Fat/gms CHO/gms
Tuna/ 3 oz. water packed 99 22 1 0
Mayo./ 1 tbsp low cal. 36 0 3 2
Whole Wheat Bread/ 2 sl 140 6 2 26
Fresh Apple/ 1 med. 81 <1 <1 24
2% Milk/ 8oz. 121 8 5 12
Carrots/ 2 raw 64 <1 <1 14
Totals: 541 36 11 78
Cheese Sticks/ 3 237 24 15 3
Saltine Crackers/ 8 104 2 2 18
Orange/ 1 raw 62 1 <1 15
2% Milk/ 8oz. 121 8 5 12
Totals: 524 35 22 48
And how about that sweet tooth? "TCBY" frozen nonfat yogurt has about 100 calories, virtually no cholesterol, little sodium, about 23 grams of carbohydrate, and about 10% of the RDA for calcium.
Pennington, Jean, A.T., "Bowes and Church's Food Values of Portions Commonly Used." 15th edition Harper Perennial(A Division of Harper Collins Publishers)
Brown, Judith E., "Nutrition Now." 1995 West Educational Publishing. (Appendix A)
DHEA - THE PROMISE AND THE FACTS - DHEA is a hormone secreted by the adrenal cortex. It circulates in the bloodstream in quantities thousands of times greater than any other hormone in the body. Because it is structurally similar to other hormones, DHEA acts as a raw material from which the body can produce other hormones, such as testosterone, estrogen, and cortisone, as needed.
However, DHEA has many of its own unique functions. DHEA levels in the body peak around age 21 and slowly decline over the years. Men in their prime produce about 31 mgs. daily; women, about 19 mgs. DHEA production, as with other hormones, can decrease 80 to 90 percent by age 75. If you compare the DHEA levels of a healthy person to a person of the same age and sex who has a serious health problem, the healthy person will have much more DHEA. Many cancer patients and persons suffering from chronic fatigue report that their blood tests revealed that they had almost no DHEA. Stress also decreases DHEA production in the body, as does smoking, excessive alcohol consumption, and birth control pill usage.
When taken in amounts greater than what the body needs, DHEA can produce several undesired effects, such as acne, facial hair on women, rapid heart beat, headaches, and sleeplessness. DHEA should be used under the care and supervision of a healthcare professional, so that blood levels of the hormone can be monitored. The younger and healthier that you are, the less you need, because your body may still be producing adequate amounts.
Some initial studies indicated that DHEA enhances the immune system by stimulating T lymphocytes and enhancing interleukin-2 production. It may also fight osteoporosis by improving calcium absorption. Those suffering from inflammatory diseases such as lupus and arthritis have found relief as DHEA can convert into anti-inflammatory cortisone.
Researchers have found that DHEA levels increase naturally in the body with regular exercise. Some researchers believe that DHEA may increase fat metabolism and decrease fat storage through thermogenesis and its effects on insulin. Finally, some preliminary research indicates that DHEA appears to inhibit the activity of an enzyme that is associated with the proliferation of cancer cells.
However, more recent research on DHEA usage appears to contradict earlier findings. A recent 19-year study found no significant correlation between levels of DHEA and the subjects' likelihood of getting heart disease. Yet, a study at Johns Hopkins University School of Medicine, which examined 101 men under age 50 and 103 women under age 60 who were undergoing emergency coronary angioplasty, found that DHEA levels were lower in men who had at least one vessel with at least 50% blockage. The investigators concluded that low levels of DHEA may facilitate the development of coronary atherosclerosis while high levels may retard the development of vascular problems.
Further negative reports have been recently published. "There is no legitimate evidence that DHEA affects aging", says Arthur G. Schwartz, PH.D., a DHEA researcher and microbiologist at Temple University. Worse, the body converts DHEA into testosterone, which could cause serious problems. Schwartz believes that long‑term supplementation of higher than 25 milligrams per day‑and some devotees take twice that amount‑could eventually cause heart disease and prostate cancer.
"DHEA is snake oil at this point", says Elizabeth Barrett‑Connor,M.D., professor at the University of California at San Diego and a long standing authority on the hormone. "There have been no long‑term clinical tests in people, and animal studies are meaningless‑animals don't even have DHEA."
So the claims for DHEA- that it may reduce chances of heart disease, cancer, lengthens lives, retards the aging process, melts fats, and boost the immune systems are just not substantiated in long-term studies on humans.
Still proponents of the hormone are undaunted, so you can expect more of this debate about DHEA for some time. "Skiing is dangerous, and people do that," says Ray Sahelian, M.D., author of DHEA: a practical guide. "People should take the gamble if there's a good chance it might work."
"No thanks," replies Schwartz. "If DHEA could reverse aging, believe me, I'd take it. At 55, I need it." Prime, Winter/1996; Men's Health 3/97; Pulse-A Publication for Sports, Cardiovascular, and Wellness Nutritionists, Spring 1997; Men's Fitness 12/96, For the Pharmacist 2/97; and Nutrition Action Healthletter 3/97.
TRIGLYCERIDES AND HEART DISEASE- a new study from Harvard Medical School has found a possible link in blood triglycerides and risk of heart disease. The study analyzed nearly 15,000 men who were aged 40 to 84. After seven years, the researchers compared the initial blood triglyceride levels of men who later had heart attacks to the initial levels of men who did not. Harvard found that the higher the men's triglycerides, the higher their risk of heart attack. For every 100-point rise in triglycerides, the risk of a heart attack climbed 40 percent.
"This still isn't proof that high triglycerides cause heart disease, but it means that you shouldn't ignore them," says the study's author. "Going overboard on carbohydrates can raise triglycerides...a little olive oil or nuts may help lower them (triglycerides)."
Nutrition Action Healthletter, 3/97.
From the Flight Surgeon:
"ABSOLUTE POWER'"
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication-LK)
[insert Battersby article here]
AEROMEDICAL NEWS
HEALTH NEWS
by Larry Kline
SEASONING MAY FIGHT CANCER - cumin may help prevent cancer. In one study, mice treated with the condiment had a lower incidence of skin cancer; in another, treatment limited the effects of nitric oxide, which can lead to cancer. Men's Fitness 1/97
IMPROVED PROSTATE CANCER TEST - the original test for prostate specific antigen (PSA) has been around now for about ten years. Last year, a more accurate test was introduced. The original PSA test may indicate false-positive at an unacceptable rate. The improved version of the PSA test achieves more accuracy by announcing its results in "stereo." The old test simply measured how much PSA was in the bloodstream. The new test measures total PSA and a subtotal-the fraction of PSA that floats freely in the blood (free PSA). Several studies have shown that the lower the proportion of free PSA, the greater the chance that a man has cancer. The ratio of free PSA may also indicate how aggressive a particular cancer is, according to recent research by the Washington University School of Medicine in St. Louis.
Not yet approved by the FDA, the test is available at medical centers conducting studies. Health 1/97
ADDITIONAL INFORMATION ON TREATMENT: If anyone desires any additional information on the possible treatment choices for prostate cancer, please contact me (PHX-6592 or Compuserve 71663,153 or SWAPA voicemail -VB511) and I will gladly forward an excellent article from "The John Hopkins Medical Letter: HEALTH AFTER 50, 4/97"
Healthfact No. 1 - the liver is the body's second largest organ, weighing 2.5 to 3.3 pounds, and is the largest gland. The liver has an estimated 500 functions and can lose 75 percent of its tissue to disease or surgery and remain functional. Popular Science 12/96
SWEET LIES - sugar, the empty-calorie king, comes in many forms. Scanning food labels reveals that sugar may also be called: crystallized cane juice, dextrose, fruit juice concentrate, high-fructose corn syrup, molasses, and white grape juice concentrate. Prime, Winter '96
Healthfact No. 2 - take in an extra 100 calories a day - the amount in a handful of M&M's or a glass of wine - and you could gain ten pounds this year! Health 1/97
SIDS RISK REDUCED - cases of sudden infant death syndrome (SIDS) have dropped by 30 percent since 1992. The most likely reason is that more parents now put babies to sleep on their backs, rather than on their stomachs. Pediatricians and health officials have been campaigning for this change since the early 1990's after studies overseas first linked a facedown sleeping position with SIDS. Researchers believe that when babies sleep on their bellies they are more likely to become overheated or to suffocate from breathing their own exhaled air. Health 1/97
ANTIDOTE FOR OSTEOPOROSIS - women hoping to avoid osteoporosis (thinning of bone mass) may find help by taking calcium supplement and exercising. Researchers at the University of Cincinnati Medical Center reviewed 17 studies that looked at how exercise affects bone density, all of which included measurements of calcium intake. They found that exercise made bones measurably stronger only when calcium intake was above 1,000 mgs. per day. Calcium taken by sedentary persons did not help.
Current U.S. government guidelines recommend that pre-menopausal women over age 25 get 1,000 mgs. of calcium daily, from foods like milk, yogurt, and leafy green vegetables, or from supplements. This amount increases to 1,500 mgs. for post-menopausal women who are not taking estrogen. Health 1/97
OIL-PACKED VS. WATER PACKED TUNA - trying to cutdown on fat by choosing water-packed canned tuna may be futile. The fish's fat content can vary by a factor of five depending on where the tuna was caught. That difference can be enough to make the oil-packed variety lighter than the water-packed kind. Health 10/96
Healthfact No. 3 - scientists have discovered chemicals in chocolate that activate the same receptors in the brain as marijuana. The study, published in the journal "Nature", says this may help explain the "transient feeling of well-being" that chocolate produces. Hit me with another Hersheys, Dude! Self 12/96.
GENETIC BLUEPRINT FOR HEALTH - tracing your family health history may be one of the most important steps you ever take toward long life. Once you find out which health problems various family members have had, your doctor can help you figure out how that affects your risk. Many inherited conditions, alcoholism, or obesity for example, are passed on by a mix of inborn tendencies and family habits. The more close relatives who suffered one of the conditions listed below-and the younger they were at the time-the more likely you are to have inherited a predisposition to the illness. Likewise, a clean record doesn't mean you can quit taking good care of yourself.
Heart disease: if your father or grandfather had a heart attack or bypass surgery before age 55 or your mother or grandmother before 65, your risk rises significantly, especially for African- Americans. If heart disease run in your family, do not smoke and have your cholesterol tested. If over 240, have the blood analyzed for LDL or "bad" cholesterol. An LDL of over 160 will likely prompt a recommendation for medical attention. Exercising and minimizing fatty foods will decrease the risk of heart disease.
High Blood Pressure: a family history of high blood pressure increases the risk of developing the condition, which in turn boosts the odds of having a stroke sixfold. If at risk, have your pressure checked regularly, watch your weight, exercise regularly, and eat a diet low in fat and high in calcium, potassium, and magnesium.
Diabetes: if one parent has type I (insulin-dependent) diabetes, you have a 4 to 6 percent chance of getting it yourself. If one parent has type II (non-insulin-dependent), the risk is 7 to 14 percent. Persons of African, Mexican, or Pima Indian heritage are at greatest risk. If at risk, exercise regularly, lose weight if obese, and eat a low-fat, high-fiber diet.
Breast cancer: only 5 to 10 percent of breast cancers are inherited. Scientists have identified a mutated gene, BRCA 1, linked to both breast and ovarian cancer, which is carried by 1 percent of Jewish women. If at risk, start having yearly mammograms at age 40 instead of 50.
Colon cancer: 10 to 15 percent of all colon cancers are inherited; family genes lead to about 20,000 new cases each year. If at risk, consult with your doctor about a sigmoidoscopy or a colonoscopy. A regular, low dosage of aspirin may offer protection, as does a low-fat, high-fiber diet.
Prostate cancer: if one has a father or grandfather, brother, or other immediate male family member who has had prostate cancer, the risk of prostate cancer is increased. As previously discussed, the PSA test annually, along with a DRE (digital rectal exam) for men over the age of 40 is prescribed.
Alcoholism: 13 to 25 percent of children of alcoholics are likely to become alcoholics. If at risk, monitor your drinking habits as dependency develops over time. Health 10/96
NUTS! - no, not the book, but the food. Several studies suggest that nuts help lower blood cholesterol levels because they contain monounsaturated fatty acids (same as in olive oil) and/or certain polyunsaturated fatty acids (similar to the omega-3s found in cold water fish).
Nuts contain good sources of vitamin E, folacin, and other B vitamins. They are relatively high in the minerals iron, selenium, magnesium, copper, zinc, potassium, and magnesium. They are also one of the best plant sources of protein.
Unfortunately all this goodness comes at a price - fat. At least three-quarters of the calories in nuts (except chestnuts) come from fat. Since they are high in fat, they also have great caloric content, generally around 160 calories per ounce. The additional salt that most nuts have may contain more than 1,000 mgs. of sodium per cup, more than one-third the suggested daily maximum.
Comparison of one ounce of nuts:
Type Calories Protein(g) Fat(g) %Cals fm fat Comments
Almonds 167 5 15 81 Rich in vit. E & fiber
Brazil nuts 186 4 19 92 High in selenium
Cashews 163 4 13 72 Copper, iron, & folacin
Macadamias 199 2 21 95 Highest in fat
Peanuts 164 7 14 77 Richest in folacin
Pecans 187 2 18 87 Rich in manganese
Pine nuts 146 7 14 86 Rich in iron
Pistachios 162 6 14 78 Iron, thiamin, & phosphorus
Walnuts 182 4 18 89 Vit. B-6, & heart healthy fats
FOOD FOR MOOD - some researchers believe that what we eat can somewhat determine ensuing moods and attention levels. Some brain chemicals are affected by what is eaten. For example, a high carbohydrate breakfast may keep one mellow and calm during the morning and a late dinner of baked potato (almost pure carbohydrate) will help you wind down after a long day. Researchers believe that carbohydrates help the amino acid tryptophan get into the brain. Tryptophan is converted by the brain into serotonin, which helps people relax. These foods are only effective if eaten without fats or protein.
Foods that allegedly fight drowsiness might be protein-rich foods like cottage cheese, beans, low-fat yogurt, or tuna or other fish. Health 10/96
SUPER MILK - a new milk will be marketed soon, which will contain Replace. This product will have Oatrim, a hydrolized oat flour that is believed to lower the level of LDL cholesterol (the bad kind) and increase the amount of good cholesterol (HDL) in the blood. Self 12/96.
WHEN WAS YOUR LAST BOOSTER? - one should have a tetanus booster every 10 years. Because immunization is so widespread, relatively few cases of tetanus occur in this country. But about 70% of tetanus infections occur in people over 50, who are least likely to be adequately immunized. The disease, which is often fatal, can be caused by even a minor wound or scratch. UC Berkeley Wellness Letter, 11/96
(Contributing editor's note: the following article "On the Road Again" was written by Stephanie Campbell. She is a registered dietitian with a Master's degree and over 30 years experience in nutritional education, including sports nutrition. Stephanie is the wife of Phoenix-based Captain Dennis Campbell-LK)
"ON THE ROAD AGAIN"
by Stephanie Campbell M.Ed. R.D.
Can a person eat a nutritious, healthy diet while "On the Road?" A quick survey of food vendors at the Phoenix Airport showed that a person with the right mind-set could select a relatively healthy meal. The prices and fat content are a little high, however, and maybe going back to the old "brown bag" might make sense. It is still possible to eat wisely while traveling. Some of the food vendors such as McDonalds, Taco Bell, Burger King, and Pizza Hut do have healthy choices. Watch out for the muffins at some of the stands! The size may vary from the 1 oz. homemade size to the 8 oz. large size and the calories may vary from 130 to 500. In the table below, one can see the calories and grams of protein, fat, and carbohydrate found in a couple of the best meal choices for breakfast and lunch. Choosing a lower fat breakfast can help compensate for the higher fat content of some lunches.
BREAKFAST A
Food/Serving Calories Protein/gms Fat/gms CHO/gms
McDonald English Muffin 177 5 5 28
McDonald Scrambled Egg 140 12 1 10
2% Milk 121 8 5 12
Orange Juice/8 oz 112 2 0 27
Totals: 550 27 11 77
BREAKFAST B
Bagel/ 3-1/2(2oz.) 187 7 1 36
Cream Cheese/ 1 oz. 99 2 10 1
2% Milk/ 8 oz. 121 8 5 12
Orange Juice/ 8 oz. 112 2 0 27
Totals: 519 19 16 76
BREAKFAST C
Yogurt/ 8 oz. fruit 232 10 2 43
Total Cereal/ 8 oz. 116 3 1 26
2% Milk/ 8oz. 121 8 5 12
Orange Juice/ 8 oz. 112 2 0 27
Totals: 581 23 8 108
LUNCH A
Pizza Hut/ 2 slices cheese 492 30 18 57
McDonald's Garden Salad 56 5 2 7
Italian Dressing/ 2 Tbsp 138 <1 18 2
Diet Soft Drink 0 0 0 0
Totals: 686 35 38 66
LUNCH B
Taco Bell Bean Burro 414 14 13 58
Taco Bell Taco 183 10 11 11
TB Pintos/Cheese 190 9 9 19
Diet Soft Drink 0 0 0 0
Totals: 787 33 33 88
So what if you decide to "brown bag it"?? There is a nifty little thermal insulated bag available from some department stores called "Therma Whiz," by California Innovations. It measures about 10" x 7-1/2" x 3-3/4" and has a blue ice packet. There is room for a sandwich, a carton of yogurt, and a baggie full of fresh vegetable sticks, or other combinations of your favorites. Some old "stand-bys" that also travel well are small cans of tuna or the tuna snack packs with the crackers and mayonnaise included; cans of fruit or vegetables; or canned supplements such as Ensure (Ross Laboratories); Sweet Success (Nestle) or Sustacal (Mead Johnson). Each of them is between 200-250 calories per can, fairly tasty and available at most grocery or drug stores for $1.00-$1.50 per can. Some sample packed lunches and their calories, protein, fat, and carbohydrate content are shown below. The breakfasts from fast food vendors can be duplicated in a packed meal from home at a lower price and using some lower fat selections such as jam or jelly in place of the cream cheese, or 1% or skim milk in small cartons. Rotating between the food vendors and packing meals will vary the monotony and allow for some low fat/low cholesterol days to balance out the weekly amount of fat grams one consumes. Best of luck with your personal decision to eat more healthily on the run and "Happy Eating!"
Food/Serving Calories Protein/gms Fat/gms CHO/gms
Tuna/ 3 oz. water packed 99 22 1 0
Mayo./ 1 tbsp low cal. 36 0 3 2
Whole Wheat Bread/ 2 sl 140 6 2 26
Fresh Apple/ 1 med. 81 <1 <1 24
2% Milk/ 8oz. 121 8 5 12
Carrots/ 2 raw 64 <1 <1 14
Totals: 541 36 11 78
Cheese Sticks/ 3 237 24 15 3
Saltine Crackers/ 8 104 2 2 18
Orange/ 1 raw 62 1 <1 15
2% Milk/ 8oz. 121 8 5 12
Totals: 524 35 22 48
And how about that sweet tooth? "TCBY" frozen nonfat yogurt has about 100 calories, virtually no cholesterol, little sodium, about 23 grams of carbohydrate, and about 10% of the RDA for calcium.
Pennington, Jean, A.T., "Bowes and Church's Food Values of Portions Commonly Used." 15th edition Harper Perennial(A Division of Harper Collins Publishers)
Brown, Judith E., "Nutrition Now." 1995 West Educational Publishing. (Appendix A)
DHEA - THE PROMISE AND THE FACTS - DHEA is a hormone secreted by the adrenal cortex. It circulates in the bloodstream in quantities thousands of times greater than any other hormone in the body. Because it is structurally similar to other hormones, DHEA acts as a raw material from which the body can produce other hormones, such as testosterone, estrogen, and cortisone, as needed.
However, DHEA has many of its own unique functions. DHEA levels in the body peak around age 21 and slowly decline over the years. Men in their prime produce about 31 mgs. daily; women, about 19 mgs. DHEA production, as with other hormones, can decrease 80 to 90 percent by age 75. If you compare the DHEA levels of a healthy person to a person of the same age and sex who has a serious health problem, the healthy person will have much more DHEA. Many cancer patients and persons suffering from chronic fatigue report that their blood tests revealed that they had almost no DHEA. Stress also decreases DHEA production in the body, as does smoking, excessive alcohol consumption, and birth control pill usage.
When taken in amounts greater than what the body needs, DHEA can produce several undesired effects, such as acne, facial hair on women, rapid heart beat, headaches, and sleeplessness. DHEA should be used under the care and supervision of a healthcare professional, so that blood levels of the hormone can be monitored. The younger and healthier that you are, the less you need, because your body may still be producing adequate amounts.
Some initial studies indicated that DHEA enhances the immune system by stimulating T lymphocytes and enhancing interleukin-2 production. It may also fight osteoporosis by improving calcium absorption. Those suffering from inflammatory diseases such as lupus and arthritis have found relief as DHEA can convert into anti-inflammatory cortisone.
Researchers have found that DHEA levels increase naturally in the body with regular exercise. Some researchers believe that DHEA may increase fat metabolism and decrease fat storage through thermogenesis and its effects on insulin. Finally, some preliminary research indicates that DHEA appears to inhibit the activity of an enzyme that is associated with the proliferation of cancer cells.
However, more recent research on DHEA usage appears to contradict earlier findings. A recent 19-year study found no significant correlation between levels of DHEA and the subjects' likelihood of getting heart disease. Yet, a study at Johns Hopkins University School of Medicine, which examined 101 men under age 50 and 103 women under age 60 who were undergoing emergency coronary angioplasty, found that DHEA levels were lower in men who had at least one vessel with at least 50% blockage. The investigators concluded that low levels of DHEA may facilitate the development of coronary atherosclerosis while high levels may retard the development of vascular problems.
Further negative reports have been recently published. "There is no legitimate evidence that DHEA affects aging", says Arthur G. Schwartz, PH.D., a DHEA researcher and microbiologist at Temple University. Worse, the body converts DHEA into testosterone, which could cause serious problems. Schwartz believes that long‑term supplementation of higher than 25 milligrams per day‑and some devotees take twice that amount‑could eventually cause heart disease and prostate cancer.
"DHEA is snake oil at this point", says Elizabeth Barrett‑Connor,M.D., professor at the University of California at San Diego and a long standing authority on the hormone. "There have been no long‑term clinical tests in people, and animal studies are meaningless‑animals don't even have DHEA."
So the claims for DHEA- that it may reduce chances of heart disease, cancer, lengthens lives, retards the aging process, melts fats, and boost the immune systems are just not substantiated in long-term studies on humans.
Still proponents of the hormone are undaunted, so you can expect more of this debate about DHEA for some time. "Skiing is dangerous, and people do that," says Ray Sahelian, M.D., author of DHEA: a practical guide. "People should take the gamble if there's a good chance it might work."
"No thanks," replies Schwartz. "If DHEA could reverse aging, believe me, I'd take it. At 55, I need it." Prime, Winter/1996; Men's Health 3/97; Pulse-A Publication for Sports, Cardiovascular, and Wellness Nutritionists, Spring 1997; Men's Fitness 12/96, For the Pharmacist 2/97; and Nutrition Action Healthletter 3/97.
TRIGLYCERIDES AND HEART DISEASE- a new study from Harvard Medical School has found a possible link in blood triglycerides and risk of heart disease. The study analyzed nearly 15,000 men who were aged 40 to 84. After seven years, the researchers compared the initial blood triglyceride levels of men who later had heart attacks to the initial levels of men who did not. Harvard found that the higher the men's triglycerides, the higher their risk of heart attack. For every 100-point rise in triglycerides, the risk of a heart attack climbed 40 percent.
"This still isn't proof that high triglycerides cause heart disease, but it means that you shouldn't ignore them," says the study's author. "Going overboard on carbohydrates can raise triglycerides...a little olive oil or nuts may help lower them (triglycerides)."
Nutrition Action Healthletter, 3/97.
From the Flight Surgeon:
"ABSOLUTE POWER'"
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication-LK)
[insert Battersby article here]
Wednesday, January 1, 1997
Health News
CROSSFEED 1-97
AEROMEDICAL NEWS
HEALTH NEWS
by Larry Kline
NON-INVASIVE HEART TEST - a relatively new test can determine your risk of coronary trouble in people who show no symptoms. The test is a EBCT (electron-beam computed tomography, also known as "Ultrafast CT"). By scanning the heart at high speeds, a three-dimensional image of the heart is produced. With this image, doctors are able to measure the amount of calcium deposits that build up in coronaries, otherwise known as hardening of the arteries. EBCT scanning costs from $375 to $500 and is used in over 25 cities in the U.S. Call 214-706-1173 for more information on the procedure. Prime, Winter /1996.
USE IT OR LOSE IT - how you'll get around 30 years from now depends on how much you get around now, according to Yale University researchers. A study published in Medicine and Science in Sports and Exercise evaluated people over 65 doing tasks such as standing on one leg and picking up small objects. The tasks were associated with various levels of mobility: basics like bathing and dressing, daily chores such as cooking and housework, and high-mobility functions like walking half a mile or carrying a 25-pound load.
Middle-aged participants (yes, you are "middle-aged!) who were highly physically active had on average 50-60 percent lower mobility and coordination loss than those who were less active or sedentary. This backs up previous studies showing that higher levels of functional ability as people age are directly related to their levels of physical activity. So if you are a couch potato now, you probably will be an old couch potato after retirement, with limited physical abilities. But the more active that you are now, the chances are that you may enjoy a healthy, active long retirement.
Healthfact No. 1 - FITNESS RIPOFFS - according to Fitness for Dummies authors Suzanne Schlosberg and Liz Neporent, here are some of the latest fitness scams:
- Spot-reducing gadgets. The only thing "waist-trimmers," "fat-reducers" or "thigh-melters" will shrink is your wallet. You cannot spot-reduce fat from the body. Proper diet and exercise will cause an overall improved body-fat ratio.
- Pseudo-science. Anyone can put "scientifically proven" on a product label.
- Celebrity endorsements. These people are paid to act like they are knowledgeable. - Infomercials. These are 30 minute commercials - Period!
- False "gods of fitness". Beware of titles like "trainer to the stars" or any other noncertifiable title.
HOW GOOD ARE YOUR EYES? - so you always breeze past the eye exam of your physicals, can spot a cop in the rear view mirror three blocks away, and can always see whether the pin is up or back on the green. But can you follow the puck in a hockey game or track a hard tennis serve into your body? The difference is "static vision"-the kind you use to read a newspaper-versus "dynamic vision," what you use to track a moving object. Well-developed dynamic vision is crucial to almost every athlete, whether he is hitting a ball, blocking a kick, throwing-up a 3-pointer, turning a fighter to engage an adversary, or trying to avoid opposite direction-12 o'clock traffic.
New research points to the fact that an athlete can significantly improve their performance if the eyes are trained - one can improve the dynamic vision through therapy.
The first step is to find a sports-vision optometrist. Therapy will measure the 12 different components of sports vision and is usually done in the office. For more information, contact the Sports Vision Section of the American Optometric Association, 243 N. Lindbergh Blvd., St. Louis, MO. 63141. It may help keep flying LUVjets a non-contact sport! Prime, Winter /1996
Healthfact No. 2 - 1 out of 5 deaths in the United States are caused by tobacco use. Surgeon General's Report
PERHAPS IT'S UP TO YOU - cancer that is. According to the Harvard School of Public Health a total of 30 percent of all cancers are related to tobacco use, 30 percent are related to poor diet or obesity, and 5 percent are related to a lack of exercise. The controversial report states that perhaps only 10 percent of all cancers are genetically acquired.
NEW MILK LABELLING - the government is going to require milk to be labelled in similar language to the rest of the foods that we purchase. Gone will be terms such as "skim, 1%, or 2 %". Here's how the new rules will equate to what we use today:
Current New Calories/cup Grams fat
Skim Fat-free 80 0
1% Light 100 2.5
2% Reduced Fat 120 5.0
Milk(Whole Milk) Milk 150 8.0
Headline News 11/20/96
JUST ADD WATER - do you get enough water daily? Even if you eat the proper foods, they are of little use if you don't drink enough water. The list of benefits that come from consuming enough water is staggering:
- Water transports nutrients throughout the body and is necessary for all building functions of the body.
- It is essential for fat utilization. If it's dehydrated, the body won't release fat as an energy source.
- It is necessary for nearly every body process, including digestion, absorption, circulation and excretion.
- It regulates temperature and respiration.
- Although your body is approximately 50 to 60 percent water, you have to drink water each day to replenish what you lose from daily activity. Estimates vary as to exactly how much you need, but if you are active, it is somewhere between 64 ounces and 96 ounces a day.
Caffeinated drinks and drinks with artificial sweeteners are diuretics. To compensate for their diuretic effect, you have to drink twice as much water as you did the beverage-on top of the basic requirements. Prime, Winter/1996
"Smoking cures weight problems...eventually." Steven Wright-comedian
MASSAGE IS GOOD MEDICINE - a good massage may be preventive medicine, especially as one ages. Research suggests that a good massage boosts the immune system, which is important because immune function naturally declines with age. One study looked at 20 men with HIV who were given daily massages for one month. During the month, natural "killer cells", a vital part of immune function, as well as other immune system cells, increased considerably. The massages also significantly decreased levels of the stress hormone cortisol. Prime, Winter/1996
NOW OR LATER - when shopping for heartburn relief, you must consider whether you want rapid relief or long-lasting relief. A recent study found that antacids such as "Tums" and "Rolaids" begin helping in 30 minutes and last an hour; histamine-blockers such as "Pepcid AC" and "Tagamet" kick in after 90 minutes and last at least nine hours. But don't use the two kinds in tandem. Antacids seem to weaken the long-acting drugs. Health, 10/96.
VITAMIN C HELPS SMOKERS - one of the many negative effects of nicotine is that is contracts the blood vessels, hindering blood flow to the heart. German scientists have found that an injection of vitamin C directly into a smoker's artery caused the vessel to dilate normally. Now a study by the Boston Medical Center has found that 2,000 mgs of vitamin C has the same effect. Vitamin C, long known as an efficient antioxidant, helps eliminate free radicals. The Boston study found that free radicals can destroy the body's supply of nitric oxide, the chemical that triggers normal relaxation and dilation of the arteries. By eliminating free radicals, vitamin C stabilizes this chemical so arteries can open up and provide sufficient blood to the heart.
Additionally, much research has hailed vitamin C and A as reducing the risk of many types of cancers and heart disease by acting as antioxidants and enhancing immune function. A new study recently published in the American Journal of Epidemiology looked at the relationship between dietary intake of these antioxidants and the risk of death among meddle-aged men. The study showed that relative risk of death was 27 percent lower for those who took vitamin C alone, 20 percent lower with beta-carotene (vitamin A), and 26 percent lower for those who took a combination of the antioxidants. Researchers concluded that eating foods rich in vitamin C and beta-carotene, fresh fruits, dark-green leafy vegetables, carrots, and tomatoes, reduces risk of death in middle-aged men. Prime, Winter/1996.
ZINC MAY LESSEN COLD'S SEVERITY - in tests on 100 health-clinic employees, taking zinc gluconate lozenges every two hours cut the average cold's duration almost in half, to about four days. The lozenges are marketed as "Cold-eeze". Men's Fitness 11/96.
FOOD PRIMER - there are three basic elements of a balanced diet. All foods are measured by their energy value, the calorie. Back to your freshman physics, remember the a calorie is a measure of the heat (energy) needed to raise the temperature of one gram of water by one degree C. Three classifications of nutrients that supply energy and are measured in caloric values per gram of weight are:
Carbohydrates: These supply energy in the form of sugar (glucose). The two basic kinds of carbohydrates are "simple," contained in foods such as table sugar, fruits and candies; and "complex," contained in foods such as potato, pasta, rice, and breads, Carbohydrates contain four calories per gram.
Protein: This is necessary for growth and repair of body tissues. Examples of these foods are poultry, beef, fish and eggs. It's the single most important nutrient because it is found in every cell of our body. Protein contains four calories per gram.
Fats: Fats are separated into two categories; saturated (meats, dairy and lard), and unsaturated (vegetable oils, nuts, seeds, fish). The unsaturated fats contain essential fatty acids and are cholesterol-free. Saturated fats contain cholesterol, and require moderation in consumption because of their link to heart disease. All fats are potentially slow-release energy sources. Fats contain nine calories per gram. Prime, Winter/1996.
FITNESS DEFINED - there are five aspects to total fitness. Forget preoccupation with weight, or trendy diets. "Fitness is composed of...strength, cardiovascular, kinesthetic, mental, and nutrition..." says Steve Ilg, one of the top athletic trainers in the country, whose training approach aims to incorporate all aspects of an individual's health and lifestyle.
Strength and cardio are obvious; kinesthetic fitness includes flexibility and the ability to move laterally; mental fitness involves focus, discipline, and stress management; and proper nutrition supplies the body with the necessary materials to fuel and maintain health.
"The emphasis on exercising for fitness is good because otherwise many people tend to quit when they realize they're never going to have a perfect body" says Susan Yankovski, M.D., director of the Obesity and Eating Disorders Program for the National Institutes of Health. You may never attain the perfect body, but you can make the most with what you have and enjoy a healthy, happy lifestyle. Men's Fitness 12/96
THE HERBAL MEDICINE CHEST: Saw Palmetto
This herb is derived from the dark berries of a small southeastern United States palm tree. It was traditionally used as an aphrodisiac and to tone the male reproductive system by American Indians and early settlers. Later, naturopathic physicians used the berries in the treatment of prostate disorders. European studies confirmed an effect on male sex hormones, and an extract has exhibited positive clinical results in treating enlargement of the prostate They discovered that it was the fat and sterol portion of the berry , found in the oil, that was responsible for the effects in the treatment of enlarged prostates. It is also used as an expectorant to treat respiratory complaints such as colds, coughs, and bronchitis. Saw Palmetto contains polysaccharides with potential immune-boosting effects. It is sold as tablets, concentrated drops, extracts, and tinctures.
Nearly 60% of men between the ages of 40 and 60 years have an enlarged prostate gland. This condition is known in the medical community as benign prostatic hyperplasia (BPH). BPH is believed to be caused by an accumulation of the male sex hormone testosterone in the prostate. Once within the prostate, testosterone is converted to an even more potent compound dihydrotestosterone. This compound causes cells to multiply excessively and eventually causes the prostate to enlarge. The fat soluble substances in Saw Palmetto berries have been proven to prevent the conversion of testosterone into dihydrotestosterone. This enables dihydrotestosterone to be broken down and excreted by the body. The Healthy Cell News, Fall/Winter 1996 and Natural Health Handbook/1996.
"JAWS" AS A CANCER CURE? - sharks don't get cancer, so some researchers have been investigating the possibility that the animal's cartilage can treat human cancers. Studies done on rabbits have shown that powdered shark cartilage in controlled-release pellets prevented the growth of new blood vessels that could nourish tumor growth, and anecdotal reports have recounted dramatic responses to shark-cartilage therapy.
FDA-approved clinical trials are in progress. Many scientists question whether the active proteins that supposedly inhibit tumor growth can be absorbed by the human body when taken in an oral supplement. Meanwhile, shark cartilage is sold in health-food stores. If you try the supplement before the FDA report, choose those without added sugar and that have not been sterilized with ethylene oxide, a potential carcinogen. Cancer Smart newsletter
DHEA - THE PROMISE AND THE FACTS - DHEA is a hormone secreted by the adrenal cortex. It circulates in the bloodstream in quantities thousands of times greater than any other hormone in the body. Because it is structurally similar to other hormones, DHEA acts as a raw material from which the body can produce other hormones, such as testosterone, estrogen, and cortisone, as needed.
However, DHEA has many of its own unique functions. DHEA levels in the body peak around age 21 and slowly decline over the years. Men in their prime produce about 31 mgs. daily; women, about 19 mgs. DHEA production can decrease 80 to 90 percent by age 75. If you compare the DHEA levels of a healthy person to a person of the same age and sex who has a serious health problem, the healthy person will have much more DHEA. Many cancer patients and persons suffering from chronic fatigue report that their blood tests revealed that they had almost no DHEA. Stress also decreases DHEA production in the body, as does smoking, excessive alcohol consumption, and birth control pill usage.
DHEA appears to be free of side effects when taken in the proper amount. But when taken in amounts greater than what the body needs, DHEA can produce several undesired effects, such as acne, facial hair on women, rapid heart beat, headaches, and sleeplessness. If any of these symptoms appear, one should immediately reduce the intake of the hormone. Most of these side effects should disappear within a few days. DHEA should be used under the care and supervision of a healthcare professional, so that blood levels of the hormone can be monitored. The younger and healthier that you are, the less you need, because your body may still be producing adequate amounts. Remember, no long-term studies have been done on humans to determine exactly what is a safe long-term dosage.
Many people are now turning to DHEA as part of an anti-aging and disease prevention program. The goal is to bring DHEA levels up to that which was produced in your prime. However, DHEA is not recommended for those under 40 years of age. Some initial studies have revealed that DHEA enhances the immune system by stimulating T lymphocytes and enhancing interleukin-2 production. It may also fight osteoporosis by improving calcium absorption. Those suffering from inflammatory diseases such as lupus and arthritis have found relief as DHEA can convert into anti-inflammatory cortisone.
DHEA is also used by those desiring to lose excess body fat. In one study, 1,600 mgs. of DHEA were divided into four doses throughout the day and given to five normal weight males. After 28 days, with diet and physical activity remaining normal, four of the five exhibited a mean body fat decrease of 31 percent with no overall weight change. This suggests that muscle mass increased. Lower and safer levels of DHEA also produced fat loss. While the results are less dramatic, they are much healthier for the body. One 50-year old subject reported losing 30 pounds gradually, while using a 50 mg. dose for over eight years.
Researchers have found that DHEA levels increase naturally in the body with regular exercise. DHEA has also been found to increase fat metabolism and decrease fat storage through thermogenesis and its effects on insulin. Finally, some preliminary research indicates that DHEA appears to inhibit the activity of an enzyme that is associated with the proliferation of cancer cells.
However, not everyone is on the DHEA bandwagon. "There is no legitimate evidence that DHEA affects aging", says Arthur G. Schwartz, PH.D., a DHEA researcher and microbiologist at Temple University. Worse, the body converts DHEA into testosterone, which could cause serious problems. Schwartz believes that long‑term supplementation of higher than 25 grams per day‑and some devotees take twice that amount‑could eventually cause heart disease and prostate cancer.
"DHEA is snake oil at this point", says Elizabeth Barrett‑Connor,M.D., professor at the University of California at San Diego and a long standing authority on the hormone. "There have been no long‑term clinical tests in people, and animal studies are meaningless‑animals don't even have DHEA."
Still proponents of the hormone are undaunted, so you can expect more hoopla about DHEA for a while. "Skiing is dangerous, and people do that," says Ray Sahelian, M.D., author of DHEA : a practical guide. "People should take the gamble if there's a good chance it might work."
"No thanks," replies Schwartz. "If DHEA could reverse aging, believe me, I'd take it. At 55, I need it." Prime, Winter/1996, Men's Health 3/97.
Naturopathic Health Care
The New Frontier for Conventional Medicine
by Karl Maerzluft
[insert Karl's article here]
From the Flight Surgeon:
"WONDER OF WONDERS!!'"
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)
AEROMEDICAL NEWS
HEALTH NEWS
by Larry Kline
NON-INVASIVE HEART TEST - a relatively new test can determine your risk of coronary trouble in people who show no symptoms. The test is a EBCT (electron-beam computed tomography, also known as "Ultrafast CT"). By scanning the heart at high speeds, a three-dimensional image of the heart is produced. With this image, doctors are able to measure the amount of calcium deposits that build up in coronaries, otherwise known as hardening of the arteries. EBCT scanning costs from $375 to $500 and is used in over 25 cities in the U.S. Call 214-706-1173 for more information on the procedure. Prime, Winter /1996.
USE IT OR LOSE IT - how you'll get around 30 years from now depends on how much you get around now, according to Yale University researchers. A study published in Medicine and Science in Sports and Exercise evaluated people over 65 doing tasks such as standing on one leg and picking up small objects. The tasks were associated with various levels of mobility: basics like bathing and dressing, daily chores such as cooking and housework, and high-mobility functions like walking half a mile or carrying a 25-pound load.
Middle-aged participants (yes, you are "middle-aged!) who were highly physically active had on average 50-60 percent lower mobility and coordination loss than those who were less active or sedentary. This backs up previous studies showing that higher levels of functional ability as people age are directly related to their levels of physical activity. So if you are a couch potato now, you probably will be an old couch potato after retirement, with limited physical abilities. But the more active that you are now, the chances are that you may enjoy a healthy, active long retirement.
Healthfact No. 1 - FITNESS RIPOFFS - according to Fitness for Dummies authors Suzanne Schlosberg and Liz Neporent, here are some of the latest fitness scams:
- Spot-reducing gadgets. The only thing "waist-trimmers," "fat-reducers" or "thigh-melters" will shrink is your wallet. You cannot spot-reduce fat from the body. Proper diet and exercise will cause an overall improved body-fat ratio.
- Pseudo-science. Anyone can put "scientifically proven" on a product label.
- Celebrity endorsements. These people are paid to act like they are knowledgeable. - Infomercials. These are 30 minute commercials - Period!
- False "gods of fitness". Beware of titles like "trainer to the stars" or any other noncertifiable title.
HOW GOOD ARE YOUR EYES? - so you always breeze past the eye exam of your physicals, can spot a cop in the rear view mirror three blocks away, and can always see whether the pin is up or back on the green. But can you follow the puck in a hockey game or track a hard tennis serve into your body? The difference is "static vision"-the kind you use to read a newspaper-versus "dynamic vision," what you use to track a moving object. Well-developed dynamic vision is crucial to almost every athlete, whether he is hitting a ball, blocking a kick, throwing-up a 3-pointer, turning a fighter to engage an adversary, or trying to avoid opposite direction-12 o'clock traffic.
New research points to the fact that an athlete can significantly improve their performance if the eyes are trained - one can improve the dynamic vision through therapy.
The first step is to find a sports-vision optometrist. Therapy will measure the 12 different components of sports vision and is usually done in the office. For more information, contact the Sports Vision Section of the American Optometric Association, 243 N. Lindbergh Blvd., St. Louis, MO. 63141. It may help keep flying LUVjets a non-contact sport! Prime, Winter /1996
Healthfact No. 2 - 1 out of 5 deaths in the United States are caused by tobacco use. Surgeon General's Report
PERHAPS IT'S UP TO YOU - cancer that is. According to the Harvard School of Public Health a total of 30 percent of all cancers are related to tobacco use, 30 percent are related to poor diet or obesity, and 5 percent are related to a lack of exercise. The controversial report states that perhaps only 10 percent of all cancers are genetically acquired.
NEW MILK LABELLING - the government is going to require milk to be labelled in similar language to the rest of the foods that we purchase. Gone will be terms such as "skim, 1%, or 2 %". Here's how the new rules will equate to what we use today:
Current New Calories/cup Grams fat
Skim Fat-free 80 0
1% Light 100 2.5
2% Reduced Fat 120 5.0
Milk(Whole Milk) Milk 150 8.0
Headline News 11/20/96
JUST ADD WATER - do you get enough water daily? Even if you eat the proper foods, they are of little use if you don't drink enough water. The list of benefits that come from consuming enough water is staggering:
- Water transports nutrients throughout the body and is necessary for all building functions of the body.
- It is essential for fat utilization. If it's dehydrated, the body won't release fat as an energy source.
- It is necessary for nearly every body process, including digestion, absorption, circulation and excretion.
- It regulates temperature and respiration.
- Although your body is approximately 50 to 60 percent water, you have to drink water each day to replenish what you lose from daily activity. Estimates vary as to exactly how much you need, but if you are active, it is somewhere between 64 ounces and 96 ounces a day.
Caffeinated drinks and drinks with artificial sweeteners are diuretics. To compensate for their diuretic effect, you have to drink twice as much water as you did the beverage-on top of the basic requirements. Prime, Winter/1996
"Smoking cures weight problems...eventually." Steven Wright-comedian
MASSAGE IS GOOD MEDICINE - a good massage may be preventive medicine, especially as one ages. Research suggests that a good massage boosts the immune system, which is important because immune function naturally declines with age. One study looked at 20 men with HIV who were given daily massages for one month. During the month, natural "killer cells", a vital part of immune function, as well as other immune system cells, increased considerably. The massages also significantly decreased levels of the stress hormone cortisol. Prime, Winter/1996
NOW OR LATER - when shopping for heartburn relief, you must consider whether you want rapid relief or long-lasting relief. A recent study found that antacids such as "Tums" and "Rolaids" begin helping in 30 minutes and last an hour; histamine-blockers such as "Pepcid AC" and "Tagamet" kick in after 90 minutes and last at least nine hours. But don't use the two kinds in tandem. Antacids seem to weaken the long-acting drugs. Health, 10/96.
VITAMIN C HELPS SMOKERS - one of the many negative effects of nicotine is that is contracts the blood vessels, hindering blood flow to the heart. German scientists have found that an injection of vitamin C directly into a smoker's artery caused the vessel to dilate normally. Now a study by the Boston Medical Center has found that 2,000 mgs of vitamin C has the same effect. Vitamin C, long known as an efficient antioxidant, helps eliminate free radicals. The Boston study found that free radicals can destroy the body's supply of nitric oxide, the chemical that triggers normal relaxation and dilation of the arteries. By eliminating free radicals, vitamin C stabilizes this chemical so arteries can open up and provide sufficient blood to the heart.
Additionally, much research has hailed vitamin C and A as reducing the risk of many types of cancers and heart disease by acting as antioxidants and enhancing immune function. A new study recently published in the American Journal of Epidemiology looked at the relationship between dietary intake of these antioxidants and the risk of death among meddle-aged men. The study showed that relative risk of death was 27 percent lower for those who took vitamin C alone, 20 percent lower with beta-carotene (vitamin A), and 26 percent lower for those who took a combination of the antioxidants. Researchers concluded that eating foods rich in vitamin C and beta-carotene, fresh fruits, dark-green leafy vegetables, carrots, and tomatoes, reduces risk of death in middle-aged men. Prime, Winter/1996.
ZINC MAY LESSEN COLD'S SEVERITY - in tests on 100 health-clinic employees, taking zinc gluconate lozenges every two hours cut the average cold's duration almost in half, to about four days. The lozenges are marketed as "Cold-eeze". Men's Fitness 11/96.
FOOD PRIMER - there are three basic elements of a balanced diet. All foods are measured by their energy value, the calorie. Back to your freshman physics, remember the a calorie is a measure of the heat (energy) needed to raise the temperature of one gram of water by one degree C. Three classifications of nutrients that supply energy and are measured in caloric values per gram of weight are:
Carbohydrates: These supply energy in the form of sugar (glucose). The two basic kinds of carbohydrates are "simple," contained in foods such as table sugar, fruits and candies; and "complex," contained in foods such as potato, pasta, rice, and breads, Carbohydrates contain four calories per gram.
Protein: This is necessary for growth and repair of body tissues. Examples of these foods are poultry, beef, fish and eggs. It's the single most important nutrient because it is found in every cell of our body. Protein contains four calories per gram.
Fats: Fats are separated into two categories; saturated (meats, dairy and lard), and unsaturated (vegetable oils, nuts, seeds, fish). The unsaturated fats contain essential fatty acids and are cholesterol-free. Saturated fats contain cholesterol, and require moderation in consumption because of their link to heart disease. All fats are potentially slow-release energy sources. Fats contain nine calories per gram. Prime, Winter/1996.
FITNESS DEFINED - there are five aspects to total fitness. Forget preoccupation with weight, or trendy diets. "Fitness is composed of...strength, cardiovascular, kinesthetic, mental, and nutrition..." says Steve Ilg, one of the top athletic trainers in the country, whose training approach aims to incorporate all aspects of an individual's health and lifestyle.
Strength and cardio are obvious; kinesthetic fitness includes flexibility and the ability to move laterally; mental fitness involves focus, discipline, and stress management; and proper nutrition supplies the body with the necessary materials to fuel and maintain health.
"The emphasis on exercising for fitness is good because otherwise many people tend to quit when they realize they're never going to have a perfect body" says Susan Yankovski, M.D., director of the Obesity and Eating Disorders Program for the National Institutes of Health. You may never attain the perfect body, but you can make the most with what you have and enjoy a healthy, happy lifestyle. Men's Fitness 12/96
THE HERBAL MEDICINE CHEST: Saw Palmetto
This herb is derived from the dark berries of a small southeastern United States palm tree. It was traditionally used as an aphrodisiac and to tone the male reproductive system by American Indians and early settlers. Later, naturopathic physicians used the berries in the treatment of prostate disorders. European studies confirmed an effect on male sex hormones, and an extract has exhibited positive clinical results in treating enlargement of the prostate They discovered that it was the fat and sterol portion of the berry , found in the oil, that was responsible for the effects in the treatment of enlarged prostates. It is also used as an expectorant to treat respiratory complaints such as colds, coughs, and bronchitis. Saw Palmetto contains polysaccharides with potential immune-boosting effects. It is sold as tablets, concentrated drops, extracts, and tinctures.
Nearly 60% of men between the ages of 40 and 60 years have an enlarged prostate gland. This condition is known in the medical community as benign prostatic hyperplasia (BPH). BPH is believed to be caused by an accumulation of the male sex hormone testosterone in the prostate. Once within the prostate, testosterone is converted to an even more potent compound dihydrotestosterone. This compound causes cells to multiply excessively and eventually causes the prostate to enlarge. The fat soluble substances in Saw Palmetto berries have been proven to prevent the conversion of testosterone into dihydrotestosterone. This enables dihydrotestosterone to be broken down and excreted by the body. The Healthy Cell News, Fall/Winter 1996 and Natural Health Handbook/1996.
"JAWS" AS A CANCER CURE? - sharks don't get cancer, so some researchers have been investigating the possibility that the animal's cartilage can treat human cancers. Studies done on rabbits have shown that powdered shark cartilage in controlled-release pellets prevented the growth of new blood vessels that could nourish tumor growth, and anecdotal reports have recounted dramatic responses to shark-cartilage therapy.
FDA-approved clinical trials are in progress. Many scientists question whether the active proteins that supposedly inhibit tumor growth can be absorbed by the human body when taken in an oral supplement. Meanwhile, shark cartilage is sold in health-food stores. If you try the supplement before the FDA report, choose those without added sugar and that have not been sterilized with ethylene oxide, a potential carcinogen. Cancer Smart newsletter
DHEA - THE PROMISE AND THE FACTS - DHEA is a hormone secreted by the adrenal cortex. It circulates in the bloodstream in quantities thousands of times greater than any other hormone in the body. Because it is structurally similar to other hormones, DHEA acts as a raw material from which the body can produce other hormones, such as testosterone, estrogen, and cortisone, as needed.
However, DHEA has many of its own unique functions. DHEA levels in the body peak around age 21 and slowly decline over the years. Men in their prime produce about 31 mgs. daily; women, about 19 mgs. DHEA production can decrease 80 to 90 percent by age 75. If you compare the DHEA levels of a healthy person to a person of the same age and sex who has a serious health problem, the healthy person will have much more DHEA. Many cancer patients and persons suffering from chronic fatigue report that their blood tests revealed that they had almost no DHEA. Stress also decreases DHEA production in the body, as does smoking, excessive alcohol consumption, and birth control pill usage.
DHEA appears to be free of side effects when taken in the proper amount. But when taken in amounts greater than what the body needs, DHEA can produce several undesired effects, such as acne, facial hair on women, rapid heart beat, headaches, and sleeplessness. If any of these symptoms appear, one should immediately reduce the intake of the hormone. Most of these side effects should disappear within a few days. DHEA should be used under the care and supervision of a healthcare professional, so that blood levels of the hormone can be monitored. The younger and healthier that you are, the less you need, because your body may still be producing adequate amounts. Remember, no long-term studies have been done on humans to determine exactly what is a safe long-term dosage.
Many people are now turning to DHEA as part of an anti-aging and disease prevention program. The goal is to bring DHEA levels up to that which was produced in your prime. However, DHEA is not recommended for those under 40 years of age. Some initial studies have revealed that DHEA enhances the immune system by stimulating T lymphocytes and enhancing interleukin-2 production. It may also fight osteoporosis by improving calcium absorption. Those suffering from inflammatory diseases such as lupus and arthritis have found relief as DHEA can convert into anti-inflammatory cortisone.
DHEA is also used by those desiring to lose excess body fat. In one study, 1,600 mgs. of DHEA were divided into four doses throughout the day and given to five normal weight males. After 28 days, with diet and physical activity remaining normal, four of the five exhibited a mean body fat decrease of 31 percent with no overall weight change. This suggests that muscle mass increased. Lower and safer levels of DHEA also produced fat loss. While the results are less dramatic, they are much healthier for the body. One 50-year old subject reported losing 30 pounds gradually, while using a 50 mg. dose for over eight years.
Researchers have found that DHEA levels increase naturally in the body with regular exercise. DHEA has also been found to increase fat metabolism and decrease fat storage through thermogenesis and its effects on insulin. Finally, some preliminary research indicates that DHEA appears to inhibit the activity of an enzyme that is associated with the proliferation of cancer cells.
However, not everyone is on the DHEA bandwagon. "There is no legitimate evidence that DHEA affects aging", says Arthur G. Schwartz, PH.D., a DHEA researcher and microbiologist at Temple University. Worse, the body converts DHEA into testosterone, which could cause serious problems. Schwartz believes that long‑term supplementation of higher than 25 grams per day‑and some devotees take twice that amount‑could eventually cause heart disease and prostate cancer.
"DHEA is snake oil at this point", says Elizabeth Barrett‑Connor,M.D., professor at the University of California at San Diego and a long standing authority on the hormone. "There have been no long‑term clinical tests in people, and animal studies are meaningless‑animals don't even have DHEA."
Still proponents of the hormone are undaunted, so you can expect more hoopla about DHEA for a while. "Skiing is dangerous, and people do that," says Ray Sahelian, M.D., author of DHEA : a practical guide. "People should take the gamble if there's a good chance it might work."
"No thanks," replies Schwartz. "If DHEA could reverse aging, believe me, I'd take it. At 55, I need it." Prime, Winter/1996, Men's Health 3/97.
Naturopathic Health Care
The New Frontier for Conventional Medicine
by Karl Maerzluft
[insert Karl's article here]
From the Flight Surgeon:
"WONDER OF WONDERS!!'"
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)
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