CROSSFEED 1-99
AEROMEDICAL NEWS
HEALTH NEWS
by Larry Kline
TRY FIBER TO LOSE WEIGHT - new research out of the USDA’s Human Nutrition Research Center shows that if you doubled your daily fiber intake from an average of 18 grams up to 36 grams, you would reduce the absorption of fat and protein from other foods by 130 calories per day. In one year that comes to 13 pounds of weight loss - without eating less or exercising. Also, the increased fiber intake lessens the risk of colon cancer. Men’s Health 1/98.
PMS CURE? - researchers, knowing that some PMS symptoms resemble those of severe calcium deficiency, wondered if calcium could tame the monthly monster. 466 PMS sufferers were recruited, half of them taking four 300-milligram calcium tablets a day (in two doses), and dummy pills to the other half. The women ranged in age from 18 to 45; some had mild symptoms and some severe, but all of them had consistently experienced PMS misery during the preceding year.
For three months the women kept diaries in which they recorded 17 PMS symptoms in four categories: pain, food cravings, mood changes, and water retention. During the first month the two groups differed little, but by the second menstrual cycle the calcium takers reported fewer signs of PMS. During the third cycle their symptoms had diminished overall by a whopping 48 percent. The antidepressant drugs that have been the strongest PMS treatment available reduce symptoms by only 32 to 44 percent.
The 1,200 mg dose used in this study is just a little above the government’s recommendation of 1,000 mg per day for women aged 19 to 50. While the study volunteers got their calcium from Tums, any supplement containing calcium carbonate will do. Researchers don’t know why the mineral works, but suspect low calcium levels cause the body to secrete PMS-causing hormones.
Calcium pills should be taken in several doses during the day - preferably at mealtimes - to ensure optimal absorption. Be sure to drink milk (preferably non-fat), as the vitamin D it contains will help your body hold onto more of the calcium you consume. Health 9/98.
PRESCRIPTION SHORTHAND TRANSLATED - here’s some of the doctor’s shorthand translated so you can understand better what he/she intends:
Rx - take tid - three times a day
ac - before meals qid - four times a day
pc - after meals prn - as needed
qh - every hour hs - at bedtime
bid - twice a day Health 9/98.
THE JOY OF SOY - Soy protein could actually help extend your lifespan. Soy is low in saturated fat and high in fiber, and soybeans contain all eight essential amino acids, significant B vitamins, zinc, calcium, and iron. Additionally, research indicates that soy - via certain phytoestrogens (weak estrogen-like substances made by plants) called isoflavones - lowers cholesterol, helps build bone and muscle, and may reduce the risk of breast and prostate cancers. Recent cancer research indicates that genistein, an isoflavone, is the compound in soy that blocks blood flow to tumors.
Researchers in Australia who fed test subjects a diet high in saturated fat found that those who consumed soy protein had less clogging in their arteries.
Unfortunately, many soy products lose phytoestrogens during processing; some, such as soy cheese, soy sauce and certain brands of soy burgers have no isoflavones at all. Tofu, soy milk, and soy nuts do have these natural chemicals, but amounts vary according to crop sources and recipes. The easiest and most efficient source for soy in your diet is to get soy protein isolate in powder-form (look for “Supro” on the label) at a health food store and add it to your favorite beverage, soup, or sauce. Smoothies are particularly adaptable: start with non-fat yogurt, add fruits of your choice and about two tablespoons (1 ounce) of “GeniSoy”, “Schiff Soy Protein”, or “Take Care”, or similar soy protein powder. Soy milk can be substituted for dairy milk in cereals and smoothies, and comes in orange, mocha, and chocolate flavors. Soybeans can be used in vegetarian burritos, soy flour used in baking goods, and soybean nuts are excellent for snacking.
In summary, roughly 25 grams a day of soy protein (with its naturally occurring isoflavones) is enough to lower LDL cholesterol by about ten percent in people who start out with an LDL above 160. Also, preliminary research indicates that soy or its isoflavones can reduces risk of breast or prostate cancer, osteoporosis, or possibly hot flashes in menopausal women. Lastly, women who have had breast cancer shouldn’t load up on soy protein or take isoflavone pills, as the plant-estrogens may actually increase the risk of further breast cancers. Prime Health & Fitness Fall/1998, Nutrition Action Healthletter 9/98, Men”s Health 6/98.
WEIGHT-LIFTING TURNS ON THE CALORIE “AFTERBURNER” - the calorie-burning potential of weight training is better than anyone suspected. At Appalachian State University physiologists asked 15 people to spend 30 minutes lifting barbells and then a week later, walking at about four miles an hour on a treadmill. During each workout the subjects expended the same amount of energy. But in the half hour after they finished lifting, they burned three times as many calories as they did after just walking without the weight training. Health 9/98.
DO IT IN THE BATHROOM? - “If you want to make a sandwich, I recommend doing it on top of the toilet seat,” says microbiologist Chuck Gerba. “It’s much safer than the kitchen counter top.”
Gerba and his colleagues at the University of Arizona sampled bacteria in 15 homes, taking swabs from 14 sites. The nastiest spots were in the kitchens: sinks, faucets, cutting boards, and refrigerator handles swarmed with bugs that can make people sick. Sponges and dishcloths were the worst, hosting a million times as many bacteria as did toilet seats.
Gerba suspects that most people know to use disinfectants in the bathroom, but rely on mere soap to clean the kitchen. And soap will wipe out neither viruses nor bacteria like salmonella and E. coli.
Happily, a little bleach banishes most bugs - up to 99.99 percent. Gerba advises using a solution of one part bleach to 16 parts water. Anything that has contact with food (like cutting boards, sponges, and dishcloths) should be disinfected daily; fill your sink with water, add bleach, and toss in the items to soak. Wash high-touch zones (like faucets and appliance handles) three times a week. Health 9/98.
USE THE NEGATIVE - those of you spending time in the weight room have undoubtedly been annoyed by the muscle-head who insists on dropping his weights at the end of his reps. Now, a report from Syracuse University shows that by letting gravity lower your weight plates for you, you’ll not only lose out on serious strength gains, but also plant the seed for future weakness.
Whether on a machine or using free weights, paying close attention to the negative (the lowering motion of the exercise) can increase strength gains by moving the weight slowly and under control in both directions. Prime Health & Fitness Fall/98.
BEATING GENETICS - genetics isn’t necessarily fate. Your longevity may depend more on your workout schedule than your grandparents’ life span. Scientists in Finland tracked the health and physical activity of 16,000 twins for 19 years. By the end of the study a twin who’d exercised for at least 30 minutes six times a month was 56 percent more likely to have outlived his or her sedentary twin. Even sporadic exercisers tend to outlast their idle twins. Health 9/98.
“Age is mind over matter. If you don’t mind, it don’t matter.” Satchel Paige
ASK MOM - if your mother took the antimiscarriage drug diethylstilbestrol (DES) during pregnancy - between 1938 and 1971 about 4.8 million women did - be sure to perform a monthly testicle self-test. A study found that men whose mothers took DES while pregnant developed testicular cysts three times more often than other men. The cysts, though benign, must be checked to rule out cancer. More info...call DES Action at 800-337-9288. Men’s Health 6/98.
BACTERIA MAY CAUSE KIDNEY STONES - some scientists suspect that newly discovered microbes called nanobacteria may be the cause of most kidney stones.
These slow-growing bacteria are far smaller than most. They seem to grow a hard, grayish-brown shell composed of a calcium-rich compound. Since most kidney stones are also made of calcium, the scientists theorize the painful pebbles might result from calcium crystals building up layer by layer atop the bacteria’s shell. To support their hypothesis, the researchers dissected 30 stones from patients. They found these microbes in every one.
These findings are very preliminary. However, if further research confirms that the bacteria are responsible for kidney stones, a course of antibiotics might prevent kidney stones from recurring. Health 10/98.
GRAPE JUICE MAY LOWER RISK OF HEART DISEASE - purple grape juice seems to have the same effect as red wine in reducing the risk of heart disease, according to a study presented at the America Heart Association’s 71st Scientific Sessions.
Intrigued by research showing lower rates of heart disease in people who drink one to two glasses of red wine per day, researchers studied purple grape juice to determine if it has similar effects.
“Alcohol is a potent inhibitor of the platelet aggregation, or blood clotting, that can lead to heart attack and stroke. But alcohol inhibits blood clots only at high levels in the blood - high enough to cause intoxication...we were interested in finding out how to get the benefits of clot inhibition seen with red wine, but without the intoxication effects of alcohol,” says Dr. Jane E. Freedman, M.D., assistant professor of medicine and pharmacology at Georgetown University Medical Center. Dr. Freedman studied blood platelets - cells in the blood that clump to form blood clots - in a solution containing purple grape juice and in “control” solutions that did not. Platelets in purple grape juice clotted about 30 percent less than did the controls and released three times more nitric oxide, a chemical that dilates, or widens, blood vessels and also serves as a powerful inhibitor of clotting because it keeps platelets from sticking together. Both effects of nitric oxide help reduce the likelihood that blood clots will block the arteries and cause a heart attack.
In addition, platelets in purple grape juice released 55 percent less super-oxide - one of the reactive oxygen molecules known as free radicals. Free radicals react with cholesterol, possibly making it more dangerous to blood vessels. Freedman says she decided to look for superoxide because it quickly inactivates the beneficial effects of nitric oxide. Researchers also tested the effects of a substance in grape juice called quercetin. Quercetin is one of a group of compounds called flavonoids, which are thought to have antioxidant properties. Significant amounts of flavonoids are found in onions, apples, tea, broccoli, berries, and red wine, with each of those items containing its own unique combination of flavonoids.
Freedman says the grapes used to make red wine and purple grape juice are often different from the red and white grapes at the grocery store. “Eating pitted purple grapes may not have the same effect as drinking purple grape juice because of the variety of grapes available and the concentration of flavonoids that results from juice processing.”
SMOKER’S AID - a Finnish study of thousands of male smokers revealed that daily 50 mg. doses of vitamin E reduced their risk of prostate cancer by one-third. Vitamin E was also found to reduce risk of colon-rectal and lung cancers. Men’s Fitness 8/98.
HIDDEN HEALTH HAZARD IN SNACKS - many cookies and crackers contain trans-fats, which may be as bad for you as the saturated variety. However, manufacturers aren’t required to give a figure for trans-fats in the nutritional information on the label. That’s why the saturated and unsaturated fat grams don’t always add up to the number for total fat. To see if a product has trans-fats, check the ingredients list, where they’ll appear as vegetable shortening or partially hydrogenated oil. Health 9/98.
EAT TO FIGHT FATIGUE - Alan M. Spira, M.D., medical director of the Travel Medicine Center, advises eating protein early in the day to increase the body’s production of catecholamines, organic compounds that keep you alert. Evening meals should be rich in carbohydrates, which enhance sleep by promoting serotonin synthesis. Of course, eating heavy-carb meals late in the evening may slow down your weight-loss efforts. Men’s Fitness 11/98.
IS THAT TAP WATER IN YOUR PERRIER? - according to the International Bottled Water Association, 25 percent of bottled waters for sale are from municipal sources...tap water. If you want to avoid paying for bottled tap water, look for labels that say spring, mineral, well, or artesian water. The Food and Drug Administration requires testing of all bottled water; bottlers that belongs to IBWA must meet higher purity standards than those set by the FDA - call 800-928-3711 for a list of brands. Health 9/98.
STRONG ABS = LESS BACK PROBLEMS - a recent U.S. Army study indicates that powerful abdominal muscles may greatly aid in reducing lower-back injuries. After giving 120 artillery soldiers the standard army fitness test of situps, push-ups, and a 2-mile run, researchers tracked their lower-body injuries during a year of field training. The 29 men who were able to do the most situps (73 or more in 2 minutes) were five times less likely to suffer lower-body injuries than the 31 guys who barely notched 50 situps. Surprisingly, the men who did the best in the pushup test and 2-mile run enjoyed no such protection.
“This study showed that weak abdominal or hip flexor muscles make you more prone to lower-body injuries,” states the study leader. Men’s Health 10/98.
From the Flight Surgeon: Part I
"Aye, Eye, Sir!"
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication-LK)
Let’s talk about some eye problems I don’t think we’ve discussed before.
1. Cataracts: This problem is described as a “clouding” of the lens due to the effects of excessive sunlight, disease, aging, or smoking. It seems that these factors cause the formation of clumps of proteins that independently reflect light giving rise to blurry vision, decreased color clarity and more sensitivity to glare. The problem is readily fixed by surgery, but I suggest a word of caution. According to my favorite eye guy, Dr. Robert Pinkert, the best indicator objectively is inability to get better than 20/50 with lenses. My guy says if the pressure of a cataract hampers your work, it doesn’t matter what the objective findings are. He also notes that if you are not hampered you don’t need the surgery. Not oddly enough, when you think it through, he points out the “cataract clinics” do more surgery than other eye specialists. You are to draw your own conclusions. That’s another reason “Pinky” is my favorite eye guy.
2. Glaucoma: What happens here is that because of inadequate “drainage”, there is increased pressure fluid within the eye that exerts pressure on and damages the optic nerve. By the time this is noted by the airman, the damage maybe irreversible. Testing with finger pressure, “air puffs”, or tonometry with a Shiotz device are definitely old-time stuff. Newer and abetter ways of measuring pressure within the eyeball are available and should be used. A direct “peek” at the optic nerve is of course, most important. Detected early enough, glaucoma can usually be adequately controlled, The idea is to have pressure check - maybe every three years after age 45, but that’s sort of a magic number.
3. Macular Degeneration: The macula of the retina (back of the eyeball) is the area of sharpest focus. In some cases (“wet” macular degeneration) thickening (scar tissue formation?) can result from inflamed blood vessels leaking - usually readily fixed by laser. The other more common “dry” type of degeneration has no direct “fix” in spite of claims made.
Before I get a dozen irate phone calls about “anti-oxidants” let me say that opinions conflict, test populations are small and randomized groupings are rare. If it doesn’t have a bill, webbed feet, quack, and have feathers, I’m not willing as some other guys to call it a duck.
From the Flight Surgeon: Part II
"It Ain’t Necessarily So!!"
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication-LK)
Let’s discuss some medical problems that are “disqualifying”. From a practical point of view this term means that issuance of a medical may or may not be possible depending on mitigating circumstances. Let’s start with a few examples of what I mean.
1. Vertigo - the issue is why (what caused it) and what are the possible consequences. Most of the guys that I see have had vertigo produced by viral or bacterial infections. These problems are usually easily fixed and are isolated occurrences. A simple statement from your treating doc will cover this for you. If, on the other hand, the vertigo is chronic or due to some underlying neurological problem, the F.A.A. won’t issue a medical. It’s easy to understand why, I hope. There are no medicines used to treat vertigo that are OK with the Feds I would add. So you see, a “disqualifying” condition may or may not be ultimately disqualifying.
2. Glaucoma - I discussed this problem briefly with you in the last article. I said that basically there is inadequate drainage of the eyes interior fluid with the result in time that damage to the optic nerve occurs. When diagnosed early enough, most cases can be controlled with eye drops. Rarer cases require surgery. The pilot must, however, provide the F.A.A. with evidence from his treating eye guy that he’s OK. These’s a special form for this issued by the Feds. So there’s another case of a deal that’s “disqualifying” that ultimately becomes OK. The requirement is that the glaucoma form must be filled out every year. You should be checked at least that often anyway so no whining. (Not that anyone ever whines about required supplementary medical data being required of them!)
Now a few general comments from me about these situations. I can’t ever remember a professional pilot beefing to me about having to obtain additional medical data in order to clear a medical. They all seem to understand that there are two kinds of safety - aviation safety and legal safety in terms of the need of the F.A.A. to cover it’s “bleep”. The vast majority of the general pilots I serve understand that also, when I explain to them what “extras” are required of them, say I’ll check their doc’s data for them before sending it in - they appreciate the extra time and trouble Maryjane and I go to for them. After all, that’s part of any AME’s job - to help his pilots. Occasionally, however, we see someone new to us who doesn’t understand that in the 1930's when the first F.A.A. rules were made, I was not yet a teenager, so I wasn’t consulted! (I know that I look old enough, but I wasn’t). I am personally not responsible for the fact that your problems require further medical data. I’m trying to save you time and avoid a cycle of hassles and correspondence with the Feds. Lastly, I do not own a magic doll and stickpins that I used to create your problems. (If I had, there’s one crusty old guy I ran into that I would give hemorrhoids!)
Next issue I plan to continue discussing the so-called “disqualifying conditions”.
Best,
Joe
