REPORTING POINT EXPRESS 12-02
AEROMEDICAL NEWS
“Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
(Past issues published since 1992 of “Aeromedical News” are available on my son’s website, which includes a word-search engine: http://home.earthlink.net/~candace_ball/healtharticles/frameset.htm)-LK
DIDJAKNOW - a yam is a big tuber grown in Africa, Asia, and the Caribbean, and you have probably never eaten one. Much more common in this country is the sweet potato, a smaller, sweeter, orange-colored native American root - high in beta-carotene and vitamin C. Men's Health 1/02.
PEANUTS FOR YOUR PROSTATE - prostate cancer kills 31,500 American men every year - only lung cancer strikes more often. In contrast, Asian men are less likely to contract the disease. One reason may be that they eat more phytosterols, plant-based fats found in unrefined vegetable oils, such as virgin olive, peanut and canola, as well as in nuts and legumes, whereas Westerners eat diets high in cholesterol, and animal-based fat.
A study by State University of New York at Buffalo found that prostate-cancer tumors in mice given a phytosterol-heavy diet were 40-43 percent smaller than those in mice eating a diet rich in cholesterol. Also, B-sitosterol, a plant fat, inhibited prostate-cancer cell growth by 70 percent in test-tube prostate-cancer cells.
Although there are no established doses of phytosterols, researchers recommend enriching a diet daily with 50 milligrams of phytosterols via 1.2 ounces of dry-roasted peanuts (wonder where you’d get those??? - about 34 peanuts), 1.3 ounces of peanut butter (a little more than two table-spoons), or one ounce of peanut oil (about two tablespoons). Since these are fats (9 calories/gram), it is a good idea to make a corresponding reduction in saturated fats. Men’s Fitness 4/02.
THE EFFECTS OF A HIGH-FAT DIET - saturated fats and trans-fats are linked to many diseases and conditions. Besides detracting from your appearance in a Speedo, these fats affect many organs quite negatively.
BRAIN - research conducted at the University of Toronto has shown that eating too much saturated fat slows the mental process. It inhibits the supply of glucose - needed for cognitive function and memory - to the brain, causing the brain to age prematurely. People whose diets are high in saturated fats are also at high risk for stroke and Alzheimer's disease.
EYES - a study published in the journal Archives of Internal Medicine links saturated fat to hypertension - high blood pressure. Over time, this condition can result in a host a secondary problems, such as retina damage, vision loss, even TIAs (transient ischemic attacks, mini-strokes that precede a large stroke).
HEART - more than a million Americans a year suffer heart attacks, the vast majority occurring in people with coronary artery disease, in which fat and cholesterol deposits block arteries that supply blood to the heart.
PANCREAS - another indirect effect of eating too much bad fat is adult onset diabetes. Carrying large amounts of body fat has been linked to insulin resistance, a forerunner of diabetes in those who have a genetic predisposition toward the disease. Research conducted at the University of Minnesota School of Public Health showed that substituting unsaturated vegetable fats for saturated fats significantly decreases the risk for diabetes.
BELLY - eating too many calories of any kind will lead to weight gain in the form of stored fat, but nothing turns into body fat as quickly as saturated and trans fats. Due largely to an overabundance of these fats in the average American diet, more than half of U.S. adults are overweight.
ARTERIES - atherosclerosis, a major risk factor for heart attack, is characterized by hardening and thickening of the arteries. It develops when saturated fats accumulate on the arteries' inner walls. This leads not only to heart disease, but also to peripheral vascular disease, most notably in the lower extremities.
GENITALS - any bodily function that depends on normal blood flow can be disrupted by restricted bloodflow that results from buildup in the arteries. One such function is penile erection. The arteries supplying blood to the penis are some of the smallest in the body. These may be the first vessels that clog up, and may be indicative of future severe problems. Men's Fitness 3/02.
PREVENTING COLON CANCER - after lung cancer, colon cancer is the biggest cancer killer of Americans and Canadians. Here are steps that may lower colon cancer risk:
1. Avoid a high-fat diet, especially one rich in red and processed meats.
2. Eat lots of vegetables, fruits, and whole grains. These are rich in fiber and help prevent chronic constipation, which has been linked to colon cancer. Other substances in them may also be protective.
3. Exercise regularly and avoid excess calories. Obesity increases colon cancer risk.
4. It adequate calcium from food and/or supplements. A recent Harvard study found that this may help.
5. Vitamin D may also be a protective. The body makes this vitamin when exposed to sunlight (all you need is a brief exposure on your face and arms). Fortified milk and multivitamins also contain vitamin D.
6. Get enough folic acid (a B vitamin)-at least 400 micrograms a day, from a multivitamin and/or fortified foods.
7. Avoid charbroiled or fried foods. Cancer causing compounds are produced when meats-especially fatty meats-are cooked at very high temperatures.
8. Do not smoke. Smoking may promote precancerous polyps.
9. Consider low dose aspirin. There is some evidence it may help, but consult with your doctor first.
10. Get screened-it can save your life. University of California Berkeley Wellness Letter 6/02.
SUGAR'S AFFECT ON HDL - the first step towards lowering your blood cholesterol is to switch to a low-fat diet. However, levels of high-density lipoproteins (HDL-the good cholesterol) tend to drop right along with the levels of low density lipoproteins.
A new report blames simple sugars. According to researchers at the University of Maryland in Baltimore, many people trade of fat in their diets for a higher intake of simple sugars from baked goods and processed foods.
The lead author of the study states that the American food supply offers an abundance of low-fat and fat-free foods that depend on simple carbohydrates or added sugars to improve their flavor. Those who achieve a low-fat diet by substitution of simple sugar for dietary fat may be it risk of lowering their HDL. Slower burning carbs, such as beans and fruit, do not have the same effect. Men's Fitness 4/02.
DIABETICS REJOICE - in a 12 week study of diabetics who take insulin, researchers found that a new insulin inhaler was as effective as a course of daily injections for controlling blood sugar levels. The research showed that dry powdered insulin in an inhaler is both easier to use and just as effective clinically as liquid insulin. FDA test of a new dry insulin inhalers are expected to begin early next year. Men's Health 6/1.
COLD-WEATHER ATHLETES AT RISK - two recent European studies found that exercising in cold weather may lead to lung damage - including a 25 percent greater chance of developing bronchitis and three times the risk of developing asthma. The researchers feel that these illnesses are especially common in endurance athletes who train in harsh environments. To reduce “environmental stress” during cold-air workouts, warm up indoors and wear a mask which will collect heat and warms air naturally before inhaling. Men’s Health 1/01.
From the Flight Surgeon:
"TURF STRUGGLES ABOUND"
( Joe)
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication from America’s Flyways, 4/02 - LK)
They do, of course, in terms of specific area control in various legal and illegal enterprises i.e. from Microsoft to Dave the bookie’s joint in South Chicago at the corner of Broadway and Melrose streets. That analogy popped into my mind when I first read about the recently established Transportation Security Agency (read “hierocracy”). According to the Federal Air Surgeon here are some of the key ideas:
1. About 28,000 screeners will be hired to the TSA. Their job will be to screen passengers and property at all airports. Formerly contract screeners to a completely federalized force by November 2002. After this federalization is complete all airports will be given the option to allow private contractors to work under contract with the Feds. Does this mean an opportunity will arise to do it all over again? Oh, I know the spin on this is designed to suggest that the Feds will not involve itself in areas of private enterprise. Anybody out there ever heard of that happening in real life? Tell me.
2. The F.A.A. is also hiring 600 “temporary and permanent” agents apparently to oversee the efforts of the 28,000 screeners previously noted. Does that work out to 46+ for each overseer? Or what?
3. Who pays for all of this? Passenger’s fee charges are said to be from $2.50 to $5 dollars. Airlines will be assessed a fee equivalent to what they spent on screening services prior to 9/11. In 2005 the TSA will assess the fee on air carriers based on “market share” and “other measures” whatever these phrases mean. Translated I guess that means passenger fees will be increased. That’s OK.
4. Computer Assisted Passenger Prescreening (CAPPS) systems will be used to screen all passengers. This system will select certain passengers who will receive “appropriate” screening. I suppose this implies “profiling”.
There’s more and I’ll continue next monthly. I may b e the only guy confused by some of this, but we all know we’ve got to do better under the circumstances. Nothing for it but to hope for the best and give our support. To return to thoughts of another older time “it looks like it’s going to be a long war.”
Best,
Joe
Sunday, December 1, 2002
Friday, November 1, 2002
Health News
REPORTING POINT EXPRESS 11-02
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
PROGESTERONE CREAMS - many manufacturers and promoters of “natural” progesterone skin creams, sold in health-food stores and drugstores without a prescription, can treat or prevent menopausal problems such as hot flashes, depression, vaginal dryness, and bone loss, as well as PMS in younger women. This progesterone has been called “natural” because it is synthesized from wild yams or soybeans and is a chemical match for progesterone produced by the ovaries. In contrast, the progesterone that is part of hormone replacement therapy (HRT) is a synthetic form called progestin, engineered so that it can be taken in a pill and won’t break down before it enters the bloodstream.
Women who do not want to take HRT sometimes try these creams instead, and some report good effects. But studies show that these creams do not raise blood levels of progesterone enough to produce the claimed effects (even when the creams are applied at doses far higher than recommended on the labels). Most studies have found that neither natural progesterone nor progestin helps with PMS.
The creams are registered with the FDA as cosmetics, not drugs, so regulation of the contents and the claims is minimal. There is simply no way to know how much progesterone, if any, is in any of these products.
The main danger of these creams is that some women may believe they can use them as an alternative to progestin as part of HRT. Progesterone - or progestin - is a crucial part of HRT, because it counters the potential cancer-causing effects of unopposed estrogen on the uterus. The skin creams will not protect the uterus from estrogen’s effects.
Natural progesterone does come in prescription forms - orally (Prometrium), an intra-vaginal gel (Crinone), and an intrauterine device (Progestasert). These drugs may be good alternatives for progestins and have fewer side effects. One new study found that about two out of three women reported more relief from menopausal symptoms after switching to oral natural progesterone from their previous hormone replacement regimen (with progestins). An additional benefit of the natural progesterone pill is that it does not reduce estrogen’s ability to raise HDL (good) cholesterol as much as progestins. University of California Berkeley Wellness Letter 4/02.
COOKING WITH VIRGINS - the oil from the first pressing of olives is called extra-virgin. Its full flavor is best for dressings or dipping. Virgin olive oil is made from the second pressing, yet still gets to call itself virgin. For most cooking applications - pure olive oil works fine and it is cheaper. Olive oil is a mono-unsaturated fat and helps lower LDL (bad) cholesterol and raises HDL (good) cholesterol. Men’s Health 1/02.
BUFFERED ASPIRIN - people often choose buffered or enteric-coated aspirin because they think it is safer. These special aspirin are just as likely to cause gastrointestinal bleeding as regular aspirin. Aspirin can produce a minute amount of bleeding, but when used as directed, usually not enough to be harmful. However, serious damage to the stomach lining, including ulcers, may occur, especially when people take aspirin for long periods. University of California Berkeley Wellness Letter 6/02.
DUDE, TRY SOME “WEED” - leafy greens are among the most nutritious foods. Dandelion greens, a common western green, are rich in beta carotene, calcium, potassium, and fiber, along with some vitamin C and iron, but minimal calories. They can be purchased at the store, or if you wish, you can harvest them yourself from your lawn. Caution: if you use pesticides, herbicides, or lawn fertilizers on your grass or nearby your lawn, stick with store bought dandelion greens. Do not pick dandelions by the roadside, either. If pets have access to your lawn, that's probably another good reason to get your greens from the store, unless you like that country flavor! Once you have a good source, dandelion greens are very versatile. If you do pick your own, pick them young, before the flowers appear or soon after. The brilliant yellow flowers are edible, too, and the petals very appetizing in a salad. Old plants can be too bitter and tough. Cut off the bottom of the stems, and wash the greens thoroughly in cold water. Use them in a green salad, or as part of a fruit salad, mixed with chopped apple, orange sections, almonds, and a vinaigrette. Steam them alone or with other greens for a side dish. Chop them and add them to a stew or a vegetable soup, as you would use spinach, being careful not to overcook. University of California Berkeley Wellness Letter 4/02.
LEGUMES FOR A HEALTHY HEART - legumes - podded plant foods like peas, beans, alfalfa, lentils and peanuts - can lower the risk of heart disease.
Researchers compared diets light in legumes (one serving per week) as compared to those moderately loaded with this plant food (4 servings per week). After 19 years, subjects on the latter plan had lower blood pressure, lower cholesterol, fewer diagnoses of diabetes and hypertension, and a 22% reduction in the risk of coronary heart disease, the nation's No. 1 killer.
Previous studies have indicated that soybean protein and dietary fiber reduce cholesterol and improves insulin resistance. Legumes are high in bean protein and water-soluble fiber; and they are rich in folate, which reduces blood levels of homocysteine, a risk factor for heart disease. They are also low in sodium and high in potassium, calcium, and magnesium.
The indication of a "significant inverse relationship between legumes intake and risk of coronary heart disease - after adjustment for established heart disease risk factors - suggests that increasing legume intake may be important part in the dietary approach to prevention of CHD" - according to a large scale, long-term investigation at Tulane University in New Orleans.
The study utilized interviews and medical records of nearly 10,000 patients, and was published in the Archives of Internal Medicine. Men's Fitness 3/02.
AVOIDING DEMENTIA - heavy drinking damages brain cells, but a drink or two a day may reduce the risk of Alzheimer's and other forms of dementia, according to a recent Dutch study of 8,000 people over age 55. Similarly, two years ago a study of more than 3,500 Japanese-Americans over age 70 found that a drink a day can help maintain brain function. University of California Berkeley Wellness Letter 6/02.
From the Flight Surgeon:
"TWO CENTS’ WORTH"
(Margaret, Joe, and Mary Jane)
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication from America’s Flyways, 3/02 - LK)
Our office is to say the very least informal. Perhaps it’s even true that the term “informal” is a euphemism. Facts, unqualified opinions, and politically incorrect statements are all rather jumbled together. We foster an atmosphere in which there are sometimes more areas of discussion “off” rather than “on” the record. We love this and wouldn’t have it any other way. In spite of this, we manage to not have our independence breed arrogance (I hope!).
Currently there seems to be a great deal of “chatter” in our “hallowed halls” about Aviation Security Measures as they apply to passengers and flight crews. If I may (of course I can), I’d like to offer a few personal opinions.
People have fears. We may be afraid of swimming, elevators, confined spaces, public restrooms, parents, strangers, and FLYING IN AIRPLANES. After 9-11, fear of the latter type has greatly magnified as would be expected. It is obvious from reports related to us that our present security measures are inadequate and crude. In their present form, they produce resentment and anger in the minds of may of the members of our aircrews. As things stand, I must say I heartily agree with our angry crewmembers. However - reassurance of the people served must be accomplished if (aside from purely humanistic concerns) we are to continue to maintain national and international air services (read jobs).
I trust that no one who has experienced or listened to creditable reports about security measures approves of their quality. Very well. We agree we have a problem. OK, what are some of our options? OPTION ONE: we can do what psychologists call “constantly and endlessly simply restate the problem”. No good! Wastes time better used for attempts at defining the important areas of defects. OPTION TWO: we can concentrate and focus exclusively on collecting anecdotes relating to the defects and stop with this type of activity. Really sort of an extension of option one. No good if it leads nowhere. OPTION THREE: we can think up and formalize a possible solution even if (and perhaps better) we only focus on one area. My personal option three would involve aircrews and their proper identification. Badges and photo I.D.’s are no good. Too easy to fake or steal. I wouldn’t care about how “traditional” they are. Find out sho is in charge of security agt CIA’s Langley - you know thumb prints, voice prints, etc. Sell these ideas to the airline Boss for us in our company for our entry into our secure area. Does my suggestion hint that I think aircrews are of great importance and deserve special treatment? As a matter of fact, of course I do! I also think that aviation security differs from that of the Super Bowl or a nuclear power plant in certain elements of detail perhaps. Aircraft crews can and should be contributing directly to the exercise of OPTION THREE. I know some are and that others will as we continue to make progress toward better systems.
In the seven years that I’ve been writing this monthly column, my choice has been to slant the column toward aviation medical topics in a general sense. If this particular slant toward commercial airline crews puts you off a bit please feel free to substitute “my wife wants a divorce!” or “can a vasectomy have failed?” for “security measures”. The process toward solution is pretty much all the same.
Things to be thankful for:
1. Daughter Marie’s visit in January (Mary Jane)
2. Getting the time to do some fishing with Joe. (Mary Jane)
3. Cold weather (Mary Jane)
4. Dead Horse Ranch (Joe)
5. The joy of getting up early each morning and smiles (Margaret)
6. The joy of working where, how, with whom and for whom. (Joe)
Best,
Joe, Mary Jane, Margaret
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
PROGESTERONE CREAMS - many manufacturers and promoters of “natural” progesterone skin creams, sold in health-food stores and drugstores without a prescription, can treat or prevent menopausal problems such as hot flashes, depression, vaginal dryness, and bone loss, as well as PMS in younger women. This progesterone has been called “natural” because it is synthesized from wild yams or soybeans and is a chemical match for progesterone produced by the ovaries. In contrast, the progesterone that is part of hormone replacement therapy (HRT) is a synthetic form called progestin, engineered so that it can be taken in a pill and won’t break down before it enters the bloodstream.
Women who do not want to take HRT sometimes try these creams instead, and some report good effects. But studies show that these creams do not raise blood levels of progesterone enough to produce the claimed effects (even when the creams are applied at doses far higher than recommended on the labels). Most studies have found that neither natural progesterone nor progestin helps with PMS.
The creams are registered with the FDA as cosmetics, not drugs, so regulation of the contents and the claims is minimal. There is simply no way to know how much progesterone, if any, is in any of these products.
The main danger of these creams is that some women may believe they can use them as an alternative to progestin as part of HRT. Progesterone - or progestin - is a crucial part of HRT, because it counters the potential cancer-causing effects of unopposed estrogen on the uterus. The skin creams will not protect the uterus from estrogen’s effects.
Natural progesterone does come in prescription forms - orally (Prometrium), an intra-vaginal gel (Crinone), and an intrauterine device (Progestasert). These drugs may be good alternatives for progestins and have fewer side effects. One new study found that about two out of three women reported more relief from menopausal symptoms after switching to oral natural progesterone from their previous hormone replacement regimen (with progestins). An additional benefit of the natural progesterone pill is that it does not reduce estrogen’s ability to raise HDL (good) cholesterol as much as progestins. University of California Berkeley Wellness Letter 4/02.
COOKING WITH VIRGINS - the oil from the first pressing of olives is called extra-virgin. Its full flavor is best for dressings or dipping. Virgin olive oil is made from the second pressing, yet still gets to call itself virgin. For most cooking applications - pure olive oil works fine and it is cheaper. Olive oil is a mono-unsaturated fat and helps lower LDL (bad) cholesterol and raises HDL (good) cholesterol. Men’s Health 1/02.
BUFFERED ASPIRIN - people often choose buffered or enteric-coated aspirin because they think it is safer. These special aspirin are just as likely to cause gastrointestinal bleeding as regular aspirin. Aspirin can produce a minute amount of bleeding, but when used as directed, usually not enough to be harmful. However, serious damage to the stomach lining, including ulcers, may occur, especially when people take aspirin for long periods. University of California Berkeley Wellness Letter 6/02.
DUDE, TRY SOME “WEED” - leafy greens are among the most nutritious foods. Dandelion greens, a common western green, are rich in beta carotene, calcium, potassium, and fiber, along with some vitamin C and iron, but minimal calories. They can be purchased at the store, or if you wish, you can harvest them yourself from your lawn. Caution: if you use pesticides, herbicides, or lawn fertilizers on your grass or nearby your lawn, stick with store bought dandelion greens. Do not pick dandelions by the roadside, either. If pets have access to your lawn, that's probably another good reason to get your greens from the store, unless you like that country flavor! Once you have a good source, dandelion greens are very versatile. If you do pick your own, pick them young, before the flowers appear or soon after. The brilliant yellow flowers are edible, too, and the petals very appetizing in a salad. Old plants can be too bitter and tough. Cut off the bottom of the stems, and wash the greens thoroughly in cold water. Use them in a green salad, or as part of a fruit salad, mixed with chopped apple, orange sections, almonds, and a vinaigrette. Steam them alone or with other greens for a side dish. Chop them and add them to a stew or a vegetable soup, as you would use spinach, being careful not to overcook. University of California Berkeley Wellness Letter 4/02.
LEGUMES FOR A HEALTHY HEART - legumes - podded plant foods like peas, beans, alfalfa, lentils and peanuts - can lower the risk of heart disease.
Researchers compared diets light in legumes (one serving per week) as compared to those moderately loaded with this plant food (4 servings per week). After 19 years, subjects on the latter plan had lower blood pressure, lower cholesterol, fewer diagnoses of diabetes and hypertension, and a 22% reduction in the risk of coronary heart disease, the nation's No. 1 killer.
Previous studies have indicated that soybean protein and dietary fiber reduce cholesterol and improves insulin resistance. Legumes are high in bean protein and water-soluble fiber; and they are rich in folate, which reduces blood levels of homocysteine, a risk factor for heart disease. They are also low in sodium and high in potassium, calcium, and magnesium.
The indication of a "significant inverse relationship between legumes intake and risk of coronary heart disease - after adjustment for established heart disease risk factors - suggests that increasing legume intake may be important part in the dietary approach to prevention of CHD" - according to a large scale, long-term investigation at Tulane University in New Orleans.
The study utilized interviews and medical records of nearly 10,000 patients, and was published in the Archives of Internal Medicine. Men's Fitness 3/02.
AVOIDING DEMENTIA - heavy drinking damages brain cells, but a drink or two a day may reduce the risk of Alzheimer's and other forms of dementia, according to a recent Dutch study of 8,000 people over age 55. Similarly, two years ago a study of more than 3,500 Japanese-Americans over age 70 found that a drink a day can help maintain brain function. University of California Berkeley Wellness Letter 6/02.
From the Flight Surgeon:
"TWO CENTS’ WORTH"
(Margaret, Joe, and Mary Jane)
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication from America’s Flyways, 3/02 - LK)
Our office is to say the very least informal. Perhaps it’s even true that the term “informal” is a euphemism. Facts, unqualified opinions, and politically incorrect statements are all rather jumbled together. We foster an atmosphere in which there are sometimes more areas of discussion “off” rather than “on” the record. We love this and wouldn’t have it any other way. In spite of this, we manage to not have our independence breed arrogance (I hope!).
Currently there seems to be a great deal of “chatter” in our “hallowed halls” about Aviation Security Measures as they apply to passengers and flight crews. If I may (of course I can), I’d like to offer a few personal opinions.
People have fears. We may be afraid of swimming, elevators, confined spaces, public restrooms, parents, strangers, and FLYING IN AIRPLANES. After 9-11, fear of the latter type has greatly magnified as would be expected. It is obvious from reports related to us that our present security measures are inadequate and crude. In their present form, they produce resentment and anger in the minds of may of the members of our aircrews. As things stand, I must say I heartily agree with our angry crewmembers. However - reassurance of the people served must be accomplished if (aside from purely humanistic concerns) we are to continue to maintain national and international air services (read jobs).
I trust that no one who has experienced or listened to creditable reports about security measures approves of their quality. Very well. We agree we have a problem. OK, what are some of our options? OPTION ONE: we can do what psychologists call “constantly and endlessly simply restate the problem”. No good! Wastes time better used for attempts at defining the important areas of defects. OPTION TWO: we can concentrate and focus exclusively on collecting anecdotes relating to the defects and stop with this type of activity. Really sort of an extension of option one. No good if it leads nowhere. OPTION THREE: we can think up and formalize a possible solution even if (and perhaps better) we only focus on one area. My personal option three would involve aircrews and their proper identification. Badges and photo I.D.’s are no good. Too easy to fake or steal. I wouldn’t care about how “traditional” they are. Find out sho is in charge of security agt CIA’s Langley - you know thumb prints, voice prints, etc. Sell these ideas to the airline Boss for us in our company for our entry into our secure area. Does my suggestion hint that I think aircrews are of great importance and deserve special treatment? As a matter of fact, of course I do! I also think that aviation security differs from that of the Super Bowl or a nuclear power plant in certain elements of detail perhaps. Aircraft crews can and should be contributing directly to the exercise of OPTION THREE. I know some are and that others will as we continue to make progress toward better systems.
In the seven years that I’ve been writing this monthly column, my choice has been to slant the column toward aviation medical topics in a general sense. If this particular slant toward commercial airline crews puts you off a bit please feel free to substitute “my wife wants a divorce!” or “can a vasectomy have failed?” for “security measures”. The process toward solution is pretty much all the same.
Things to be thankful for:
1. Daughter Marie’s visit in January (Mary Jane)
2. Getting the time to do some fishing with Joe. (Mary Jane)
3. Cold weather (Mary Jane)
4. Dead Horse Ranch (Joe)
5. The joy of getting up early each morning and smiles (Margaret)
6. The joy of working where, how, with whom and for whom. (Joe)
Best,
Joe, Mary Jane, Margaret
Tuesday, October 1, 2002
Health News
REPORTING POINT EXPRESS 10-02
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
A BAD “BUTT” JOKE - a study involving nearly 800,000 subjects published in the Journal of the National Cancer Institute notes that long-term smokers are 40 percent more likely to die of colon cancer than nonsmokers. The report concludes that colorectal cancer should be classified as a “smoking-related cancer.” The CDC estimates that cigarette smoking causes more than 400,000 premature deaths annually. Men’s Fitness 3/01.
DOES THE PILL CAUSE BREAST CANCER? - some women may find that the answer is yes. Researchers at the Mayo Clinic have found that the risk of developing breast cancer is three times higher for women who took the pill before 1975 and have a mother or sister with the disease than for women with the same family history who chose a different method of contraception.
Early formulations of the pill packed triple the estrogen of today’s version - and high doses of estrogen are what is thought to raise breast cancer risk. The study found that even short-term use of the pre-1975 pill can raise risk.
If the higher-dose estrogen pill has been used, get mammograms regularly and talk to your doctor about a new procedure called ductal lavage (see article below.)
The birth-control pill available today has a much lower estrogen level - enough to be considered safe - at least for people who are not already at high risk. Health 1/01.
CREATINE CRITIQUE - creatine is an ergogenic aid, supplements that are supposed to improve athletic performance. Creatine supplementation has been likened to carbohydrate-loading, except that the latter boosts performance in endurance (aerobic) events such as marathons, while creatine is used for high-intensity (anaerobic) activities lasting less than one minute, such as sprinting, jumping, and weight lifting.
Creatine is an amino acid, but unlike most amino acids it is not incorporated into protein. The best sources are meat, poultry, and fish. In the body it is found mostly in the muscles (in the form of creatine phosphate), where it plays a unique role in energy production - it helps restore a compound called adenosine triphospate (ATP), which supplies quick energy. On average, people get 1 to 2 grams of creatine a day from food. The body also makes it in the liver, pancreas, and kidneys.
There have only been a few short-term studies (sponsored by supplement companies) which have found that creatine may slightly boost short-term muscle strength and the body’s ability to perform very short, high-intensity activities. Most have involved only young, highly-trained athletes. Other studies have found no benefits.
If creatine does have an effect, it would help only in activities that require such short, explosive bursts of energy. That would limit its usefulness to only a small group of athletes. It won’t help with aerobic performance, and may, in fact, impair it. That is a big drawback, since most sports and types of exercise call for both aerobic and anaerobic energy.
Reported side effects of creatine supplementation include diarrhea, dizziness, and cramping, which can impair performance, though these have not occurred in most studies.
The long-term health effects of high doses of creatine are unknown, especially for people who have liver or kidney problems or diabetes. Taking creatine supplements may depress the body’s own synthesis of the substance, which may not return to normal once you stop taking the supplements. At high doses, kidney damage is a possibility, though probably not if you take them for only a few days.
The muscles can store only so much creatine. Most people have adequate levels, so taking the supplements would have little or no effect.
If creatine did improve performance, the difference would be very small. Such a small edge might be important some competitive athletes, but it is meaningless for casual exercisers or players.
The creatine regimen is not simple (you take it four times a day). It comes in pills, powders, capsules, and liquids, but the powdered form is most common. It is expensive (cheaper brands simply contain less of the stuff). As with any supplement, there is no guarantee that the creatine is pure or correctly labeled, since there is no government oversight. University of California Berkeley Wellness Letter 4/02.
SNORING SOLUTIONS - there are currently over 300 patented devices - mouthpieces, neck collars, straps and pillows - on the market to cure snoring problems. Now there is a new injection available that may actually work.
Snoring is caused by the fluttering of soft tissues at the back of the mouth - the palate and uvula. Effective current treatments employ electric needles or lasers to stiffen the area, but these methods tend to be painful and costly. Now an Army physician at the Walter Reed Medical Center has tried injecting sodium tetradecyl sulfate into the palate. The solution, already approved for the treatment of varicose veins, hardened the floppy tissue and muffled the snoring. The procedure retains its effectiveness for at least a year, at which time it can be redone. So far, the only complaint from patients is a mild sore throat for two to three days following the injection. It appears to be safe and costs about a hundredth as much as laser treatment and only take about 15 minutes to perform.
The treatment is called injection snoreplasty and may not be available at your ENT specialist for a year or two. Also, it cannot solve more serious snoring disorders like sleep apnea. Health 1/01.
BEATING A HANGOVER - according to research from the National Headache Foundation, a couple of spoonfuls of honey immediately before or after drinking may help prevent a hangover. Honey contains fructose, a type of sugar that helps the body process alcohol more quickly. Tomato juice is another good source of fructose - partially explaining why a Bloody Mary in the morning is sometimes considered a hangover remedy. Men’s Health 3/02.
BATTLING BREAST CANCER - for years, mammography has been the only test that can tell if a woman has breast cancer. Now, a breast surgeon, Susan Love, has developed a new procedure, called ductal lavage, that can detect cancer earlier than a mammogram and therefore can potentially save even more lives.
The new procedure is a nonsurgical exam that allows a doctor to sample cells in the lining of the milk duct, where all breast cancers originate. First, she applies a suction device to the nipple to determine if any of the breast’s six to eight ducts contain fluid. If one or more do, the doctor will anesthetize the nipple and insert a hair-thin catheter to “wash” the ducts with a salt-water solution, collecting a sample of breast cells that can be checked for precancerous changes.
The problem with mammography is that by the time a lump is detected, it has been there for eight to ten years. That means it is all that much more advanced and harder to treat. With access to the ducts, abnormal cells that are not cancerous yet, may be detected. The evolution of cells from abnormal to cancerous is mostly stoppable, and perhaps even reversible - through hormonal stimulation. Tamoxifen is the current therapy for hormonal stimulation, and it seems to be more effective the earlier the cancer is detected. Women at high risk for breast cancer who took tamoxifen reduced their chance of getting the disease by 50 percent - those who already had atypical cells reduced the risk of the disease by 88 percent.
If abnormal cells are detected by ductal lavage, treatment is going to vary with the circumstances of the woman. In all cases, a mammogram should be done to see if there is cancer in the breast. If the mammogram is negative, the tamoxifen therapy may be sufficient to reduce risk. But if the woman is from a high-risk family, she may opt for a mastectomy. If the mammogram does detect cancer, conventional therapies (radiation, lumpectomy, chemotherapy) will be necessary.
There are currently 20 centers around the nation that participated in trials and have trained a number of doctors in the procedure - the cost should be less than $1,000. A mammogram is less expensive because a technician can do the x-ray. Lavage should be used in addition to mammography, not instead of it. It is very effective at detecting early-stage cancers, but past studies have suggested that it is not as good at finding cancers later on that are bigger.
Women should begin having mammograms at age 50, and women at higher risk because of family history or other factors should start sooner. Many women do not follow these guidelines - about 40% of women age 50 and older have not had a mammogram in the past two years. Health 1/01, University of California Berkeley Wellness Letter 3/02.
THE COLA CHRONICLES - soft drinks are junk food - sugary drinks that are high in calories but supply no nutrients. They now account for at least 27% of our refined sugar consumption. The standard 6-ounce Coke bottle of the 1950's has been replaced by jumbo sizes - up to 64 ounces. An occasional soft drink won’t hurt, but many people consume much, much more.
As soft drink consumption has increased in this country, so have obesity rates. Obviously soft drink consumption is not the only reason for the increase in obesity. A 12-ounce cola contains the equivalent of 10 teaspoons of sugar and 150 calories. If you are consuming and burning 2,000 calories a day, and you add one soft drink to your daily diet, with no other changes in intake or physical activity, you will gain weight. That many extra calories could add up to 15 pounds over a year. Sugary soft drinks, like all junk foods, seem to crowd out good foods from our diets.
The sugar in soft drinks contributes to tooth decay, as does the sugar in fruit juices - but the fruit juices do contain some vitamins and minerals. If you drink diet sodas, you still are damaging your teeth. All sodas are acidic, and like any acidic food or beverage, they can break down tooth enamel. Diet soft drinks, unlike those with sugar, do not promote the growth of decay-producing bacteria or the formation of plaque. Diet colas or acidic drinks of any kind, such as fruit juice, could pose a problem for those with chronic dry mouth, which is a side effect of some medications.
Those who consume large amounts of soft drinks are less-likely to consume milk, leafy greens, and other calcium sources, which can increase the risk of bone fractures. Everyone under age 25, especially teenage girls, needs a high calcium intake to build strong bones for later years; those over 50 also need high levels of calcium (at least 1,200 mgs./day). One good way to get calcium is to drink low-fat or nonfat milk - but soft drinks often take the place of milk. In addition, the phosphorus content of colas may lead to calcium loss and weaker bones. Animal studies show that excessive intake of phosphorus, an essential mineral, may be linked to bone loss.
Many soft drinks, not just colas, contain caffeine - from 20 to 70 mgs. per serving, compared with 20 to 100 for a cup of brewed tea, and 80 to 175 mgs. for a cup of brewed coffee. Diet drinks may contain slightly more caffeine (12 ounces of Coke has 34 mgs., Diet Coke has 45 mgs. of caffeine). Some clear soft drinks, such as Mountain Dew and Mello Yellow, also contain caffeine. If you don’t want caffeine, check the label. Soft drinks with no caffeine sometimes say so.
Colas are not addictive, but the caffeine in colas may be mildly addictive. Those with a substantial caffeine intake daily may experience headache if the caffeine amount is reduced suddenly.
Finally, the carbonation of soft drinks is generally not harmful. Consumed in large amounts, carbonated drinks can cause temporary bloating and possibly stomach upset. Carbonated drinks may cause heartburn (gastroesophageal reflux) in some people. University of California Berkeley Wellness Letter 1/02.
From the Flight Surgeon:
"WHAT, ANOTHER ANTHRAX ARTICLE?"
(insert Dr. Joe jpg here-LK)
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication from “America’s Flyways,” 2/02-LK)
Sure why not? Hopefully, one that will add background and understanding. Perhaps the most important element in our discussion is not the anthrax germ itself but rather a man. A man whose study of this organism opened the doors to a understanding of a whole world, saved countless lives literally both animal and human. The man's name was Louis Pasteur; his gifts to generations was proof of the Germ Theory of Disease, but you have already guessed! At a time when the causes of many illnesses and deaths were blamed by evil spirits, bad air, jealous husbands, mothers-in-law or unappeased gods, Pasteur established the groundwork of sciences we now know as bacteriology and virology. Being a "street guy" kind of scientist rather than exclusively a "lab rat", in May of 1881, on a small farm in France, he inoculated sheep with (you guessed it again!), a successful anthrax vaccine. Given that you might think Pasteur was a veterinarian or a physician, he was in fact, a chemist. He had created, based on his belief that certain organisms are responsible for certain kinds of disease, a vaccine that "worked" against anthrax. Thus, this germ in addition to its role in the establishment of the Germ Theory of Disease, ironically (in view of our present Middle East situation) again finds itself at center stage.
To return closer to present time, I have a few other thoughts about anthrax at this time.
First, the chances of contracting anthrax are very, very slight. In spite of the panic and media hype we would do well to disregard it as a clear and present danger. Freaking out about it is not an option. If you doubt my statement check with your county health people.
For whatever reason the antibiotic Ciprofloxacin has been most broadly advertised. The Feds have been reported as having purchased huge quantities of this substance at great cost to taxpayers. This, in spite of the fact that several other generic antibiotics have been proven effective as well. Doxycycline is very effective and generic. “Doxy” may discolor teeth of young children and cause vaginal infections. OK, but Cipro is not wisely used by diabetics or those requiring anti-coagulants. Additionally the “floxins” lose effectiveness against bacteria at a fairly rapid rate. (Do I smell a deal here? It’s happened before.) Our enemies would have to keep us scared bleep-less - don’t let them! If you feel the need, get your info from your neighbor liberal arts maven - or better, from www.bt.cdc.gov. Be thankful we don’t have to take any antibiotic for two months straight! Talk about “no such thing as a free lunch”!
I’m not usually arrogant enough to suggest what others might like to read but with all that’s going on at this time you might enjoy “Microbe Hunters” by Paul DeKruif. Good historical background source you don’t have to be a biology major to read, enjoy, and understand.
Things to be thankful for:
1. My Mother’s gentle and caring life and her gentle passing.
2. Great working days with “our guys” and Mary Jane and Margaret.
3. The hugs I get from everyone every day. (Margaret)
Best,
Joe
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
A BAD “BUTT” JOKE - a study involving nearly 800,000 subjects published in the Journal of the National Cancer Institute notes that long-term smokers are 40 percent more likely to die of colon cancer than nonsmokers. The report concludes that colorectal cancer should be classified as a “smoking-related cancer.” The CDC estimates that cigarette smoking causes more than 400,000 premature deaths annually. Men’s Fitness 3/01.
DOES THE PILL CAUSE BREAST CANCER? - some women may find that the answer is yes. Researchers at the Mayo Clinic have found that the risk of developing breast cancer is three times higher for women who took the pill before 1975 and have a mother or sister with the disease than for women with the same family history who chose a different method of contraception.
Early formulations of the pill packed triple the estrogen of today’s version - and high doses of estrogen are what is thought to raise breast cancer risk. The study found that even short-term use of the pre-1975 pill can raise risk.
If the higher-dose estrogen pill has been used, get mammograms regularly and talk to your doctor about a new procedure called ductal lavage (see article below.)
The birth-control pill available today has a much lower estrogen level - enough to be considered safe - at least for people who are not already at high risk. Health 1/01.
CREATINE CRITIQUE - creatine is an ergogenic aid, supplements that are supposed to improve athletic performance. Creatine supplementation has been likened to carbohydrate-loading, except that the latter boosts performance in endurance (aerobic) events such as marathons, while creatine is used for high-intensity (anaerobic) activities lasting less than one minute, such as sprinting, jumping, and weight lifting.
Creatine is an amino acid, but unlike most amino acids it is not incorporated into protein. The best sources are meat, poultry, and fish. In the body it is found mostly in the muscles (in the form of creatine phosphate), where it plays a unique role in energy production - it helps restore a compound called adenosine triphospate (ATP), which supplies quick energy. On average, people get 1 to 2 grams of creatine a day from food. The body also makes it in the liver, pancreas, and kidneys.
There have only been a few short-term studies (sponsored by supplement companies) which have found that creatine may slightly boost short-term muscle strength and the body’s ability to perform very short, high-intensity activities. Most have involved only young, highly-trained athletes. Other studies have found no benefits.
If creatine does have an effect, it would help only in activities that require such short, explosive bursts of energy. That would limit its usefulness to only a small group of athletes. It won’t help with aerobic performance, and may, in fact, impair it. That is a big drawback, since most sports and types of exercise call for both aerobic and anaerobic energy.
Reported side effects of creatine supplementation include diarrhea, dizziness, and cramping, which can impair performance, though these have not occurred in most studies.
The long-term health effects of high doses of creatine are unknown, especially for people who have liver or kidney problems or diabetes. Taking creatine supplements may depress the body’s own synthesis of the substance, which may not return to normal once you stop taking the supplements. At high doses, kidney damage is a possibility, though probably not if you take them for only a few days.
The muscles can store only so much creatine. Most people have adequate levels, so taking the supplements would have little or no effect.
If creatine did improve performance, the difference would be very small. Such a small edge might be important some competitive athletes, but it is meaningless for casual exercisers or players.
The creatine regimen is not simple (you take it four times a day). It comes in pills, powders, capsules, and liquids, but the powdered form is most common. It is expensive (cheaper brands simply contain less of the stuff). As with any supplement, there is no guarantee that the creatine is pure or correctly labeled, since there is no government oversight. University of California Berkeley Wellness Letter 4/02.
SNORING SOLUTIONS - there are currently over 300 patented devices - mouthpieces, neck collars, straps and pillows - on the market to cure snoring problems. Now there is a new injection available that may actually work.
Snoring is caused by the fluttering of soft tissues at the back of the mouth - the palate and uvula. Effective current treatments employ electric needles or lasers to stiffen the area, but these methods tend to be painful and costly. Now an Army physician at the Walter Reed Medical Center has tried injecting sodium tetradecyl sulfate into the palate. The solution, already approved for the treatment of varicose veins, hardened the floppy tissue and muffled the snoring. The procedure retains its effectiveness for at least a year, at which time it can be redone. So far, the only complaint from patients is a mild sore throat for two to three days following the injection. It appears to be safe and costs about a hundredth as much as laser treatment and only take about 15 minutes to perform.
The treatment is called injection snoreplasty and may not be available at your ENT specialist for a year or two. Also, it cannot solve more serious snoring disorders like sleep apnea. Health 1/01.
BEATING A HANGOVER - according to research from the National Headache Foundation, a couple of spoonfuls of honey immediately before or after drinking may help prevent a hangover. Honey contains fructose, a type of sugar that helps the body process alcohol more quickly. Tomato juice is another good source of fructose - partially explaining why a Bloody Mary in the morning is sometimes considered a hangover remedy. Men’s Health 3/02.
BATTLING BREAST CANCER - for years, mammography has been the only test that can tell if a woman has breast cancer. Now, a breast surgeon, Susan Love, has developed a new procedure, called ductal lavage, that can detect cancer earlier than a mammogram and therefore can potentially save even more lives.
The new procedure is a nonsurgical exam that allows a doctor to sample cells in the lining of the milk duct, where all breast cancers originate. First, she applies a suction device to the nipple to determine if any of the breast’s six to eight ducts contain fluid. If one or more do, the doctor will anesthetize the nipple and insert a hair-thin catheter to “wash” the ducts with a salt-water solution, collecting a sample of breast cells that can be checked for precancerous changes.
The problem with mammography is that by the time a lump is detected, it has been there for eight to ten years. That means it is all that much more advanced and harder to treat. With access to the ducts, abnormal cells that are not cancerous yet, may be detected. The evolution of cells from abnormal to cancerous is mostly stoppable, and perhaps even reversible - through hormonal stimulation. Tamoxifen is the current therapy for hormonal stimulation, and it seems to be more effective the earlier the cancer is detected. Women at high risk for breast cancer who took tamoxifen reduced their chance of getting the disease by 50 percent - those who already had atypical cells reduced the risk of the disease by 88 percent.
If abnormal cells are detected by ductal lavage, treatment is going to vary with the circumstances of the woman. In all cases, a mammogram should be done to see if there is cancer in the breast. If the mammogram is negative, the tamoxifen therapy may be sufficient to reduce risk. But if the woman is from a high-risk family, she may opt for a mastectomy. If the mammogram does detect cancer, conventional therapies (radiation, lumpectomy, chemotherapy) will be necessary.
There are currently 20 centers around the nation that participated in trials and have trained a number of doctors in the procedure - the cost should be less than $1,000. A mammogram is less expensive because a technician can do the x-ray. Lavage should be used in addition to mammography, not instead of it. It is very effective at detecting early-stage cancers, but past studies have suggested that it is not as good at finding cancers later on that are bigger.
Women should begin having mammograms at age 50, and women at higher risk because of family history or other factors should start sooner. Many women do not follow these guidelines - about 40% of women age 50 and older have not had a mammogram in the past two years. Health 1/01, University of California Berkeley Wellness Letter 3/02.
THE COLA CHRONICLES - soft drinks are junk food - sugary drinks that are high in calories but supply no nutrients. They now account for at least 27% of our refined sugar consumption. The standard 6-ounce Coke bottle of the 1950's has been replaced by jumbo sizes - up to 64 ounces. An occasional soft drink won’t hurt, but many people consume much, much more.
As soft drink consumption has increased in this country, so have obesity rates. Obviously soft drink consumption is not the only reason for the increase in obesity. A 12-ounce cola contains the equivalent of 10 teaspoons of sugar and 150 calories. If you are consuming and burning 2,000 calories a day, and you add one soft drink to your daily diet, with no other changes in intake or physical activity, you will gain weight. That many extra calories could add up to 15 pounds over a year. Sugary soft drinks, like all junk foods, seem to crowd out good foods from our diets.
The sugar in soft drinks contributes to tooth decay, as does the sugar in fruit juices - but the fruit juices do contain some vitamins and minerals. If you drink diet sodas, you still are damaging your teeth. All sodas are acidic, and like any acidic food or beverage, they can break down tooth enamel. Diet soft drinks, unlike those with sugar, do not promote the growth of decay-producing bacteria or the formation of plaque. Diet colas or acidic drinks of any kind, such as fruit juice, could pose a problem for those with chronic dry mouth, which is a side effect of some medications.
Those who consume large amounts of soft drinks are less-likely to consume milk, leafy greens, and other calcium sources, which can increase the risk of bone fractures. Everyone under age 25, especially teenage girls, needs a high calcium intake to build strong bones for later years; those over 50 also need high levels of calcium (at least 1,200 mgs./day). One good way to get calcium is to drink low-fat or nonfat milk - but soft drinks often take the place of milk. In addition, the phosphorus content of colas may lead to calcium loss and weaker bones. Animal studies show that excessive intake of phosphorus, an essential mineral, may be linked to bone loss.
Many soft drinks, not just colas, contain caffeine - from 20 to 70 mgs. per serving, compared with 20 to 100 for a cup of brewed tea, and 80 to 175 mgs. for a cup of brewed coffee. Diet drinks may contain slightly more caffeine (12 ounces of Coke has 34 mgs., Diet Coke has 45 mgs. of caffeine). Some clear soft drinks, such as Mountain Dew and Mello Yellow, also contain caffeine. If you don’t want caffeine, check the label. Soft drinks with no caffeine sometimes say so.
Colas are not addictive, but the caffeine in colas may be mildly addictive. Those with a substantial caffeine intake daily may experience headache if the caffeine amount is reduced suddenly.
Finally, the carbonation of soft drinks is generally not harmful. Consumed in large amounts, carbonated drinks can cause temporary bloating and possibly stomach upset. Carbonated drinks may cause heartburn (gastroesophageal reflux) in some people. University of California Berkeley Wellness Letter 1/02.
From the Flight Surgeon:
"WHAT, ANOTHER ANTHRAX ARTICLE?"
(insert Dr. Joe jpg here-LK)
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication from “America’s Flyways,” 2/02-LK)
Sure why not? Hopefully, one that will add background and understanding. Perhaps the most important element in our discussion is not the anthrax germ itself but rather a man. A man whose study of this organism opened the doors to a understanding of a whole world, saved countless lives literally both animal and human. The man's name was Louis Pasteur; his gifts to generations was proof of the Germ Theory of Disease, but you have already guessed! At a time when the causes of many illnesses and deaths were blamed by evil spirits, bad air, jealous husbands, mothers-in-law or unappeased gods, Pasteur established the groundwork of sciences we now know as bacteriology and virology. Being a "street guy" kind of scientist rather than exclusively a "lab rat", in May of 1881, on a small farm in France, he inoculated sheep with (you guessed it again!), a successful anthrax vaccine. Given that you might think Pasteur was a veterinarian or a physician, he was in fact, a chemist. He had created, based on his belief that certain organisms are responsible for certain kinds of disease, a vaccine that "worked" against anthrax. Thus, this germ in addition to its role in the establishment of the Germ Theory of Disease, ironically (in view of our present Middle East situation) again finds itself at center stage.
To return closer to present time, I have a few other thoughts about anthrax at this time.
First, the chances of contracting anthrax are very, very slight. In spite of the panic and media hype we would do well to disregard it as a clear and present danger. Freaking out about it is not an option. If you doubt my statement check with your county health people.
For whatever reason the antibiotic Ciprofloxacin has been most broadly advertised. The Feds have been reported as having purchased huge quantities of this substance at great cost to taxpayers. This, in spite of the fact that several other generic antibiotics have been proven effective as well. Doxycycline is very effective and generic. “Doxy” may discolor teeth of young children and cause vaginal infections. OK, but Cipro is not wisely used by diabetics or those requiring anti-coagulants. Additionally the “floxins” lose effectiveness against bacteria at a fairly rapid rate. (Do I smell a deal here? It’s happened before.) Our enemies would have to keep us scared bleep-less - don’t let them! If you feel the need, get your info from your neighbor liberal arts maven - or better, from www.bt.cdc.gov. Be thankful we don’t have to take any antibiotic for two months straight! Talk about “no such thing as a free lunch”!
I’m not usually arrogant enough to suggest what others might like to read but with all that’s going on at this time you might enjoy “Microbe Hunters” by Paul DeKruif. Good historical background source you don’t have to be a biology major to read, enjoy, and understand.
Things to be thankful for:
1. My Mother’s gentle and caring life and her gentle passing.
2. Great working days with “our guys” and Mary Jane and Margaret.
3. The hugs I get from everyone every day. (Margaret)
Best,
Joe
Sunday, September 1, 2002
Health News
REPORTING POINT EXPRESS 09-02
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
MINIMIZING COLON CANCER RISK - researchers at the University of Utah Medical School found that subjects who consumed large amounts of the antioxidant lutein were afforded protection from colon cancer. The study shows that it is important to start eating lutein-rich foods - spinach, broccoli, tomatoes, oranges, and carrots - early in life to reduce the odds of having cancer of the colon. Men’s Fitness 5/00.
PLASTIC PERIL - according to the EPA, some of the “plasticizers” or softening compounds found in plastics can migrate into foods and beverages. These chemicals, phthalates and adipates, can pose health and developmental problems. Some of these plastics, like polyvinyl chloride (PVC), have come under scrutiny for containing hormone disrupters. These compounds, also called endocrine disrupters, have been linked to lowered sperm counts, birth defects such as hypospadias, and a higher risk of testicular cancer.
Researchers have found that certain plastics, when microwaved at extremely high temperatures, will leach plasticizers into food. The plastics break down with some of the compounds of the plastics migrating into food. If you consume food that is high in oil or water content from a plastic container, the plastic can become unstable. A recent Consumer Reports test reported water bottles made from polycarbonate leached plasticizers into their contents. The amounts transferred was very small, but the chemical leached (bisphenol-A) is known to disrupt the human hormone system.
To protect yourself and your family, learn the recycling codes, which are found on the packaging of plastic storage products and most plastic food containers. Know which plastics are considered safer. If a product you buy is packaged in an unsafe plastic container, transfer it to another container right away.
Unfortunately, many products, including most cling wraps, don’t include these helpful codes. Wraps with PVC are bad. Store brands tend to be made of polyethylene, which is safer. According to Environmental Nutrition, the plasticizer DEHA, found in deli-style cling wraps, is one of the worst plastics.
There are substitutes. Ceramic containers, which have a fitted plastic lid that never comes into contact with the food, or Pyrex, reinforced-glass containers, are safe. The FDA also recommends aluminum foil and wax paper as safe storage for leftovers.
Some scientists feel you should never microwave with plastic cookware. If you must cook with plastic, do not cover the container with cling wrap. At the least, do not allow the cling wrap to come into contact with food while it is heating. It is best to remove the food from the plastic container and microwave it in glass or ceramic cookware. When microwaving food, it is better to cover food with a paper towel than plastic wrap.
Another area to watch for is beverages served in Styrofoam cups. Sytrofoam contains styrene and p-nonylphenol, two suspected hormone disrupters, which makes it a bad choice for food storage. Potato salad and beer stored in Styrofoam containers are more likely to absorb dangerous chemicals since these foods have oil and alcohol, respectively.
Discard plastic containers that have discolored or have tears or knife marks on them. Old, unstable plastics are more likely to leak plasticizers into food. Ziploc brand plastic bags are made of ultrasafe LDPE, which makes it a good storage substitute.
RECYCLING CODES
1. PVC - polyvinyl chloride (vinyl) - contains phthalates, which are suspected endocrine disrupters.
2. PET - polyethylene terephthalate - contains no known carcinogens.
3. PS - polystyrene (Styrofoam) - contains styrene, a carcinogen, and p-nonylphenol; both chemicals are suspected hormone disrupters.
4. HDPE - high-density polyethylene - contains no dangerous chemicals.
5. LDPE - low-density polyethylene - no known dangers
6. PC - polycarbonate - contains bisphenol-A, an endocrine disrupter.
7. PP - polypropylene - no known dangers. Men’s Fitness 3/01.
OVERWEIGHT INCREASES PANCREATIC CANCER RISK - a new study suggests that being overweight increases the risk of developing pancreatic cancer. Harvard researchers analyzed 20 years’ worth of health data from more than 165,000 people and found that individuals who were overweight, especially people with body mass index (BMI) higher than 30, had the greatest risk of the disease. Lowering your BMI by just a few points can significantly reduce your cancer risk. Men’s Health 3/02.
CRANBERRY JUICE TO PREVENT UTIs - a study of Finnish women has confirmed that those who suffer from frequent urinary tract infections may reduce the risk of recurrences by half with daily consumption of cranberry juice. UTIs are usually caused by E. coli, a common intestinal bacterium. Substances in cranberries help prevent the bacteria from sticking to the lining of the urinary tract. All it takes is about 10 ounces daily of cranberry juice cocktail. If you drink the undiluted, unsweetened juice sold in health-food stores, you’ll need to drink much less, but it is very tart. University of California Berkeley Wellness Letter 4/02.
AIDS VACCINE - the first AIDS vaccine is about to enter clinical trials. The drug helps the body build immunity against two of the proteins that form the AIDS virus. Once the body is immune to these proteins, further HIV infection is impossible. Results of the trial should be available sometime this year. Men’s Health 3/02.
WHOLE-GRAIN BENEFITS - an epidemiologist from Harvard University believes that consuming whole grains can greatly cut the risk of heart disease and strokes. In analyzing data from the 25 year Nurses’ Health study, the researcher determined that those who had eaten the most whole grains (2.7 servings/day) reduced their risk of ischemic stroke by more than 40 percent compared with women who had consumed the least, less than half a serving - which is exactly the amount consumed by the average American. Most people eat refined grains like white bread and pasta that have been stripped of the nutrients that are critical - antioxidants, vitamins B-6, B-12, E, and minerals like magnesium and potassium.
Getting more whole grains is easy - try substituting foods - replace white rice with brown, processed cereals with bran, whole-wheat bread instead of white bread, and have some popcorn (air-popped or cooked in olive oil). Health 1/01.
TROUBLE SWALLOWING? - if you have trouble swallowing pills, take a swallow of water before you put the pill in your mouth - advance lubrication helps. And put the pill or capsule as far back on your tongue as possible or try drinking from a soda bottle or any similar bottle - by keeping your lips on the bottle as you drink, you will set up a sucking action that makes the pill go down more easily. University of California Berkeley Wellness Letter 4/02.
HUM TO PROTECT YOUR EARS - the body has a natural “mute” button - humming. Humming causes a protective muscle in the ear call the strapedius muscle to contract, reducing the amount of noise that travels to the inner ear by 15 to 20 decibels. The ears can still be damaged by excessively high noises, so continue to wear ear protection when in noisy environments, but humming may assist in preserving your hearing during those noisy pre- and postflight checks. Men’s Health 3/02.
PREVENTING MUSCLE CRAMPS - those engaged in vigorous physical activity may experience occasional muscle cramps. Although these cramps usually occur in the calf or foot, they can also occur in other muscles.
Researchers are not quite in agreement as to the cause of muscle cramps. It is believed that cramps may strike during exercise because of an imbalance of minerals called electrolytes (potassium, sodium, calcium, and magnesium) in the blood, often a result of excessive sweating and dehydration. Other researchers believe that muscle fatigue, which may disrupt the normal contracting of the muscle, or poor conditioning may also contribute to cramps, as may overexertion, being overweight, or not stretching enough. The tendency to have muscle cramps may also run in families.
Relief from muscle cramps consists of stretching and massaging the muscle, and applying an ice pack to the affected area.
Preventing muscle cramps can be aided by drinking plenty of water before and during exercise, especially in hot weather. Most people easily get plenty of sodium and potassium from their diets - it is not necessary to supplement these minerals.
Overdoing exercise may lead to muscle cramping. Increase physical activity gradually.
Finally, stretch regularly. Stretching the muscles, particularly after strenuous exercise, allows the muscles to remove lactic acid, a by-product of exercise, which promotes muscle recovery and growth, and lessens muscle soreness due to activity. University of California Berkeley Wellness Letter 1/02.
DETECTING COLON CANCER - colon cancer is curable when caught early, yet it remains the third leading cancer killer, largely because the best screening tests - colonoscopy and sigmoidoscopy - are so uninviting, and stool tests, though less invasive, are not very reliable. The is a new, improved stool test being developed - unlike other stool tests, which check for blood, the one under study detects genetic markers that are shed by cancerous and precancerous lesions. In one study it detected 91 percent of colorectal cancers and 73 percent of polyps. Health 1/01.
From the Flight Surgeon:
"HOW MANY CANDLES?"
(Insert photo here)
(Margaret, MaryJane, and Dr. Joe)
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication from “America’s Flyways” 5/01-LK)
I’m looking forward to the end of April when I have every reason to expect to wake up in the morning without a hangover - knowing where I’ve slept.
After a few cups of coffee (what, me smoke cigarettes?) and going through the morning paper, it’s shower time and off to work for a group of people I really like a lot - you!
It isn’t the end of April yet and, of course, there are no guarantees, but it’s really lookin’ good in the birthday department.
This is as good a time as any to reflect a little about the aging process. First of all, aging doesn’t mean you have to become disabled and/or ill. Fact is that roughly 75 percent of people age 75-84 report no major disability. You make a face and say, “Fine, but these are the ones that survived. Look at all the others that kicked off before them.”
Yes, well, not exactly that simple because it is quite possible to take preventive health steps accordingly. It is not completely a matter of genetics. It’s dumb to assume that damage has been done with the passage of years, so just let things slide.
Sure, as we age it’s tougher to process new data. Still keeping your mind active can keep you sharp. After all, only 20 percent of people at age 80 develop Alzheimer’s. There’s always a lot of new things to learn and develop interest in if you’ll take trouble to look around.
Besides, all the experience you’ve acquired make you a lot “smarter” than some (?) of the younger guys - certainly me at age 30.
My best wishes to you all for your next birthdays.
Best,
Joe
If you don’t follow the advice from this column ... Your Golden Years:
I cannot see
I cannot pee
I cannot chew
I cannot screw
Oh My God What can I do?
My memory shrinks
My hearing stinks
No sense of smell
I look like hell!
My mood is bad ‑ can you tell?
My body's drooping
Have trouble pooping
The Golden Years have come at last
The Golden Years can kiss my ass.
(With apologies to Dr. Seuss - LK)
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
MINIMIZING COLON CANCER RISK - researchers at the University of Utah Medical School found that subjects who consumed large amounts of the antioxidant lutein were afforded protection from colon cancer. The study shows that it is important to start eating lutein-rich foods - spinach, broccoli, tomatoes, oranges, and carrots - early in life to reduce the odds of having cancer of the colon. Men’s Fitness 5/00.
PLASTIC PERIL - according to the EPA, some of the “plasticizers” or softening compounds found in plastics can migrate into foods and beverages. These chemicals, phthalates and adipates, can pose health and developmental problems. Some of these plastics, like polyvinyl chloride (PVC), have come under scrutiny for containing hormone disrupters. These compounds, also called endocrine disrupters, have been linked to lowered sperm counts, birth defects such as hypospadias, and a higher risk of testicular cancer.
Researchers have found that certain plastics, when microwaved at extremely high temperatures, will leach plasticizers into food. The plastics break down with some of the compounds of the plastics migrating into food. If you consume food that is high in oil or water content from a plastic container, the plastic can become unstable. A recent Consumer Reports test reported water bottles made from polycarbonate leached plasticizers into their contents. The amounts transferred was very small, but the chemical leached (bisphenol-A) is known to disrupt the human hormone system.
To protect yourself and your family, learn the recycling codes, which are found on the packaging of plastic storage products and most plastic food containers. Know which plastics are considered safer. If a product you buy is packaged in an unsafe plastic container, transfer it to another container right away.
Unfortunately, many products, including most cling wraps, don’t include these helpful codes. Wraps with PVC are bad. Store brands tend to be made of polyethylene, which is safer. According to Environmental Nutrition, the plasticizer DEHA, found in deli-style cling wraps, is one of the worst plastics.
There are substitutes. Ceramic containers, which have a fitted plastic lid that never comes into contact with the food, or Pyrex, reinforced-glass containers, are safe. The FDA also recommends aluminum foil and wax paper as safe storage for leftovers.
Some scientists feel you should never microwave with plastic cookware. If you must cook with plastic, do not cover the container with cling wrap. At the least, do not allow the cling wrap to come into contact with food while it is heating. It is best to remove the food from the plastic container and microwave it in glass or ceramic cookware. When microwaving food, it is better to cover food with a paper towel than plastic wrap.
Another area to watch for is beverages served in Styrofoam cups. Sytrofoam contains styrene and p-nonylphenol, two suspected hormone disrupters, which makes it a bad choice for food storage. Potato salad and beer stored in Styrofoam containers are more likely to absorb dangerous chemicals since these foods have oil and alcohol, respectively.
Discard plastic containers that have discolored or have tears or knife marks on them. Old, unstable plastics are more likely to leak plasticizers into food. Ziploc brand plastic bags are made of ultrasafe LDPE, which makes it a good storage substitute.
RECYCLING CODES
1. PVC - polyvinyl chloride (vinyl) - contains phthalates, which are suspected endocrine disrupters.
2. PET - polyethylene terephthalate - contains no known carcinogens.
3. PS - polystyrene (Styrofoam) - contains styrene, a carcinogen, and p-nonylphenol; both chemicals are suspected hormone disrupters.
4. HDPE - high-density polyethylene - contains no dangerous chemicals.
5. LDPE - low-density polyethylene - no known dangers
6. PC - polycarbonate - contains bisphenol-A, an endocrine disrupter.
7. PP - polypropylene - no known dangers. Men’s Fitness 3/01.
OVERWEIGHT INCREASES PANCREATIC CANCER RISK - a new study suggests that being overweight increases the risk of developing pancreatic cancer. Harvard researchers analyzed 20 years’ worth of health data from more than 165,000 people and found that individuals who were overweight, especially people with body mass index (BMI) higher than 30, had the greatest risk of the disease. Lowering your BMI by just a few points can significantly reduce your cancer risk. Men’s Health 3/02.
CRANBERRY JUICE TO PREVENT UTIs - a study of Finnish women has confirmed that those who suffer from frequent urinary tract infections may reduce the risk of recurrences by half with daily consumption of cranberry juice. UTIs are usually caused by E. coli, a common intestinal bacterium. Substances in cranberries help prevent the bacteria from sticking to the lining of the urinary tract. All it takes is about 10 ounces daily of cranberry juice cocktail. If you drink the undiluted, unsweetened juice sold in health-food stores, you’ll need to drink much less, but it is very tart. University of California Berkeley Wellness Letter 4/02.
AIDS VACCINE - the first AIDS vaccine is about to enter clinical trials. The drug helps the body build immunity against two of the proteins that form the AIDS virus. Once the body is immune to these proteins, further HIV infection is impossible. Results of the trial should be available sometime this year. Men’s Health 3/02.
WHOLE-GRAIN BENEFITS - an epidemiologist from Harvard University believes that consuming whole grains can greatly cut the risk of heart disease and strokes. In analyzing data from the 25 year Nurses’ Health study, the researcher determined that those who had eaten the most whole grains (2.7 servings/day) reduced their risk of ischemic stroke by more than 40 percent compared with women who had consumed the least, less than half a serving - which is exactly the amount consumed by the average American. Most people eat refined grains like white bread and pasta that have been stripped of the nutrients that are critical - antioxidants, vitamins B-6, B-12, E, and minerals like magnesium and potassium.
Getting more whole grains is easy - try substituting foods - replace white rice with brown, processed cereals with bran, whole-wheat bread instead of white bread, and have some popcorn (air-popped or cooked in olive oil). Health 1/01.
TROUBLE SWALLOWING? - if you have trouble swallowing pills, take a swallow of water before you put the pill in your mouth - advance lubrication helps. And put the pill or capsule as far back on your tongue as possible or try drinking from a soda bottle or any similar bottle - by keeping your lips on the bottle as you drink, you will set up a sucking action that makes the pill go down more easily. University of California Berkeley Wellness Letter 4/02.
HUM TO PROTECT YOUR EARS - the body has a natural “mute” button - humming. Humming causes a protective muscle in the ear call the strapedius muscle to contract, reducing the amount of noise that travels to the inner ear by 15 to 20 decibels. The ears can still be damaged by excessively high noises, so continue to wear ear protection when in noisy environments, but humming may assist in preserving your hearing during those noisy pre- and postflight checks. Men’s Health 3/02.
PREVENTING MUSCLE CRAMPS - those engaged in vigorous physical activity may experience occasional muscle cramps. Although these cramps usually occur in the calf or foot, they can also occur in other muscles.
Researchers are not quite in agreement as to the cause of muscle cramps. It is believed that cramps may strike during exercise because of an imbalance of minerals called electrolytes (potassium, sodium, calcium, and magnesium) in the blood, often a result of excessive sweating and dehydration. Other researchers believe that muscle fatigue, which may disrupt the normal contracting of the muscle, or poor conditioning may also contribute to cramps, as may overexertion, being overweight, or not stretching enough. The tendency to have muscle cramps may also run in families.
Relief from muscle cramps consists of stretching and massaging the muscle, and applying an ice pack to the affected area.
Preventing muscle cramps can be aided by drinking plenty of water before and during exercise, especially in hot weather. Most people easily get plenty of sodium and potassium from their diets - it is not necessary to supplement these minerals.
Overdoing exercise may lead to muscle cramping. Increase physical activity gradually.
Finally, stretch regularly. Stretching the muscles, particularly after strenuous exercise, allows the muscles to remove lactic acid, a by-product of exercise, which promotes muscle recovery and growth, and lessens muscle soreness due to activity. University of California Berkeley Wellness Letter 1/02.
DETECTING COLON CANCER - colon cancer is curable when caught early, yet it remains the third leading cancer killer, largely because the best screening tests - colonoscopy and sigmoidoscopy - are so uninviting, and stool tests, though less invasive, are not very reliable. The is a new, improved stool test being developed - unlike other stool tests, which check for blood, the one under study detects genetic markers that are shed by cancerous and precancerous lesions. In one study it detected 91 percent of colorectal cancers and 73 percent of polyps. Health 1/01.
From the Flight Surgeon:
"HOW MANY CANDLES?"
(Insert photo here)
(Margaret, MaryJane, and Dr. Joe)
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication from “America’s Flyways” 5/01-LK)
I’m looking forward to the end of April when I have every reason to expect to wake up in the morning without a hangover - knowing where I’ve slept.
After a few cups of coffee (what, me smoke cigarettes?) and going through the morning paper, it’s shower time and off to work for a group of people I really like a lot - you!
It isn’t the end of April yet and, of course, there are no guarantees, but it’s really lookin’ good in the birthday department.
This is as good a time as any to reflect a little about the aging process. First of all, aging doesn’t mean you have to become disabled and/or ill. Fact is that roughly 75 percent of people age 75-84 report no major disability. You make a face and say, “Fine, but these are the ones that survived. Look at all the others that kicked off before them.”
Yes, well, not exactly that simple because it is quite possible to take preventive health steps accordingly. It is not completely a matter of genetics. It’s dumb to assume that damage has been done with the passage of years, so just let things slide.
Sure, as we age it’s tougher to process new data. Still keeping your mind active can keep you sharp. After all, only 20 percent of people at age 80 develop Alzheimer’s. There’s always a lot of new things to learn and develop interest in if you’ll take trouble to look around.
Besides, all the experience you’ve acquired make you a lot “smarter” than some (?) of the younger guys - certainly me at age 30.
My best wishes to you all for your next birthdays.
Best,
Joe
If you don’t follow the advice from this column ... Your Golden Years:
I cannot see
I cannot pee
I cannot chew
I cannot screw
Oh My God What can I do?
My memory shrinks
My hearing stinks
No sense of smell
I look like hell!
My mood is bad ‑ can you tell?
My body's drooping
Have trouble pooping
The Golden Years have come at last
The Golden Years can kiss my ass.
(With apologies to Dr. Seuss - LK)
Thursday, August 1, 2002
Health News
REPORTING POINT EXPRESS 08-02
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
AVOIDING FAST- FOOD DISASTERS - fast-food restaurants offer very few “light” choices these days, but there are ways to avoid fat and calorie-dense meals by ordering wisely. Anything with mayonnaise should be avoided (100 calories per spoonful), as well as cheese, sugar or double-sized portions. Fried chicken or fish patties can be just as full of saturated fat as beef. Here are a few alternatives that can be healthier choices:
BURGER KING
Instead of: Fish Sandwich, King-size onion rings, chocolate shake = 1,700 calories, 73 grams of fat, 26 saturated fat;
Try: Broiler Chicken Sandwich, no mayo, small fries, large diet coke = 620 calories, 19 grams of fat, 5 grams saturated fat.
McDONALD’s
Instead of: Big Mac, large fries, large coke, oreo McFlurry = 2,010 calories, 80 grams of fat, 27 grams saturated fat;
Try: Hamburger, garden salad with fat-free vinaigrette, orange juice, fruit ‘n yogurt parfait = 775 calories, 20 grams of fat, 9 grams saturated fat.
Even these alternatives are fairly heavy in fat and calories. A 700 calorie lunch is not a light meal, and these fast-food meals are very high in sodium. University of California Berkeley Wellness Letter 12/01.
AN APPLE A DAY...- the apple is one of the best snack foods you can eat. Scientists at Cornell University recently found that one apple - with the skin left on - has “unbelievably high antioxidant activity,” surpassing that of 1,500 milligrams of vitamin C. The researchers are studying apple extracts, which are rich in phenolic acids and flavonoids, for their potential to stave off cancer, heart disease and other age-related conditions. Men’s Fitness 11/00.
INTERNET RUMORS - we all have seen emails concerning something allegedly commonplace in our lives that insidiously places us and our loved-ones at risk. Receiving this unsubstantiated information over the internet, one needs to be skeptical before accepting these rumors as fact. NO, antiperspirants do not cause breast cancer, NO, canola oil is not toxic, nor is aspartame. NO, tampons are not contaminated by asbestos and dioxin.
For information concerning these health rumors, visit the special section of the CDC’s website at www.cdc.gov/hoax_rumors.htm. University of California Berkeley Wellness Letter 12/01.
YOU CAN REDUCE CANCER RISK - the American Institute for Cancer Research estimates that 30 to 40 percent of cancers are directly linked to poor eating and exercising habits. Health 1/01.
BIGGER, BETTER BICEPS - when it comes to biceps training, most people complete a full-repetition - concentric through eccentric phase - in about two or three seconds. To increase intensity and enlist even deeper fibers in the biceps, significantly slow down your barbell or dumbbell curls. Take a full six-seconds on the upward phase, pause, squeeze the biceps in the contracted position, then take six seconds to return to the starting position. Do four slow sets, then proceed with the rest of your biceps routine, returning to your usual biceps-routine speed. The biceps will be sore for several days after utilizing this approach, but that is just a sign that the biceps are working to the fullest. Men’s Fitness 5/00.
DO WHAT COWS DO - grazing, or eating smaller meals more frequently, is an excellent way to control your weight and keep your energy level high. New research shows it may also be an effective way of lowering your cholesterol. In the study, middle-aged and older adults who ate frequently throughout the day had lower LDL (bad) cholesterol levels than those who ate one or two large meals a day. Runner’s World 4/02.
TREATING MUSCLE SORENESS FROM TRAINING - seeking pain relief for muscle soreness caused by exercising strenuously may be tough. Researchers at Coventry University in England found that common pain relievers had no effect on exercise-induced muscle pain. Test subjects who exercised their biceps to exhaustion using free weights, then sought relief using either aspirin, codeine, acetaminophen, or a placebo for 11 days reported no decrease in muscle aches. Time is the only pain reliever for such soreness, a sign that you have worked the muscles hard enough to cause microtrama to the fibers. Men’s Fitness 3/01.
SMART SNACKING - berries and other fruits may be one of the best snack choices you can make. Along with a high water content, berries have lots of fiber, so they have fewer calories than other snacks. Ten jelly beans, 18 fat-free pretzels, or 2 3/4 cups of fresh strawberries are all 100 calories snacks. You are more likely to be satisfied with the berries as a snack and stop there, rather than continue to munch on the sugary snack or pretzels.
In a ten-year study of heart disease risk factors published in 1999 in the Journal of the American Medical Association, scientists analyzed diet and weight-gain patterns in 3,000 people. Dietary fiber had a very strong protective effect against weight gain - the amount of fiber people ate was more important in determining who did or did not add pounds than the quantity of fat they ate. Health 1/01.
ADVICE FROM BEN FRANKLIN - in 1732, a 26-year old Ben Franklin launched Poor Richard’s Almanac, which contained the following health tip: “To lengthen thy Life, lessen thy Meals.” This advice, backed by absolutely no peer-reviewed studies or double-blind tests, came from a man known for wit, wisdom, and the foresight to help found a nation. Men’s Health 12/00.
REDUCING HEART DISEASE RISK - taking both vitamin E and aspirin every day may significantly lower the risk of heart disease - even if your cholesterol level is high. Researchers at the University of Pennsylvania found that the antioxidant and blood-thinner combination helped to reduce levels of plaque in clogged arteries by more than 80 percent. The study’s author stated, “The benefit of the two treatments together is so great it may help...prevent atherosclerosis even if they can’t lower their cholesterol levels.” Men’s Health 3/02.
THE PLACEBO EFFECT - in the mid-1950's a Harvard University professor concluded that 35 percent of those suffering from a number of common problems would respond to faux treatment. Since then, placebos have become a staple in randomized “double-blind” drug trials in which neither patients nor physicians know whether their medications are real or fake. (For a drug to get approved by the FDA, its effect must be demonstrated to be superior to that of a placebo.)
An early theory about placebos believed that it was a conditioned response, i.e., people who have experienced relief in medical settings or from ingesting a pill are primed to do the same again. This is considered a psychological phenomenon without actual physiological impact. For a long time, the mind and body were considered to work separately.
New brain-imagery techniques support the theory that thoughts and beliefs not only effect one’s psychological state, but also cause the body to undergo actual biological changes.
Some researchers believe the body is interwined with biochemical pathways that have one end in the mind and the other in the body. These pathways make up what one scientist calls the body’s “inter-pharmacy,” which can be controlled somewhat depending on your mental state.
One example is endorphins, which are potent pain-relief chemicals, similar to morphine, produced by positive brain stimulus - runners and weight lifters often experience endorphin highs while training or competing. Then, there is psychoneuroimmunology, a field based on the immune system’s ability to fight off infections using the power of affirmative thinking. A third pathway is the relationship between stress and hormones - once the mind reaches a state of deep relaxation in which stress levels decline as blood pressure and heart rates drop, the body is able to recharge its healing energy.
Several factors seem to contribute to a placebo’s effectiveness, including the patient’s hope level and commitment. Also, the attitude of the medical personnel can contribute to the efficacy of a placebo. While a strong doctor-patient relationship is a placebo’s foundation, it is not always necessary. People can generate some of the placebo effect if they use a treatment that they believe works, whether or not in the presence of a doctor. It is even possible for a placebo to continue being effective after a patient becomes aware of it.
Likewise, negative thoughts can disrupt the healing process, causing a negative placebo. Keeping positive thoughts can enhance the healing process and aid the body’s recovery. Men’s Fitness 11/00.
THE DANGER OF INACTIVITY - after 10 to 15 days of inactivity, the body’s cells forget how to use energy as efficiently as before the period of inactivity. After three weeks of inactivity, significant fitness declines set in. A study published in The Journal of Strength and Conditioning Research by Randy Wilber, Ph.D., director of human performance at the Olympic Training Center in Colorado Springs, Colorado, found evidence of large-scale “detraining.” Aerobic capacity was down 8 percent, stroke volume of the heart was down 10 percent, muscle-capillary density was down 7 percent, and use of fat for fuel during exercise dropped 52 percent.
This all means that the cells are not getting as many nutrients as before, and then not making good use of the ones they do get. The radical decline in the cells’ ability to break down fat is a major blow, since the body has a very limited store of carbohydrates. Since the body is not using as much fat, it is harder to lose weight during these periods of physical inactivity.
Remedy?...for the average fit male, one hard workout a week stops most of the decline in aerobic endurance, while two hard workouts can stop muscle atrophy. Other studies have shown that three hard workouts per week can maintain even world-class fitness levels. Staying strong is even easier: one hard session a week - of at least moderate intensity. Men’s Fitness 12/00.
KEEP WASHING YOUR HANDS - there’s more evidence that frequent hand-washing reduces the risk of colds and the flu. A large study of Naval recruits at the training center in Illinois found that when the recruits washed their hands at least five times a day, they cut the rate of respiratory illnesses by 45%.
Many health professionals, who are exposed to many pathogens during their work day, are required to wash their hands frequently and keep the hands away from their face. The hands carry various germs, and frequent washing and keeping them away from the face has proven to be the best defense against infection. A Purdue University study of day-care workers and children compared rigorous hand washers to non-washers. The researchers found that 50 percent more people in the non-washing group caught colds over 21 weeks. University of California Berkeley Wellness Letter 12/01, Today’s Health & Wellness 11/00.
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
AVOIDING FAST- FOOD DISASTERS - fast-food restaurants offer very few “light” choices these days, but there are ways to avoid fat and calorie-dense meals by ordering wisely. Anything with mayonnaise should be avoided (100 calories per spoonful), as well as cheese, sugar or double-sized portions. Fried chicken or fish patties can be just as full of saturated fat as beef. Here are a few alternatives that can be healthier choices:
BURGER KING
Instead of: Fish Sandwich, King-size onion rings, chocolate shake = 1,700 calories, 73 grams of fat, 26 saturated fat;
Try: Broiler Chicken Sandwich, no mayo, small fries, large diet coke = 620 calories, 19 grams of fat, 5 grams saturated fat.
McDONALD’s
Instead of: Big Mac, large fries, large coke, oreo McFlurry = 2,010 calories, 80 grams of fat, 27 grams saturated fat;
Try: Hamburger, garden salad with fat-free vinaigrette, orange juice, fruit ‘n yogurt parfait = 775 calories, 20 grams of fat, 9 grams saturated fat.
Even these alternatives are fairly heavy in fat and calories. A 700 calorie lunch is not a light meal, and these fast-food meals are very high in sodium. University of California Berkeley Wellness Letter 12/01.
AN APPLE A DAY...- the apple is one of the best snack foods you can eat. Scientists at Cornell University recently found that one apple - with the skin left on - has “unbelievably high antioxidant activity,” surpassing that of 1,500 milligrams of vitamin C. The researchers are studying apple extracts, which are rich in phenolic acids and flavonoids, for their potential to stave off cancer, heart disease and other age-related conditions. Men’s Fitness 11/00.
INTERNET RUMORS - we all have seen emails concerning something allegedly commonplace in our lives that insidiously places us and our loved-ones at risk. Receiving this unsubstantiated information over the internet, one needs to be skeptical before accepting these rumors as fact. NO, antiperspirants do not cause breast cancer, NO, canola oil is not toxic, nor is aspartame. NO, tampons are not contaminated by asbestos and dioxin.
For information concerning these health rumors, visit the special section of the CDC’s website at www.cdc.gov/hoax_rumors.htm. University of California Berkeley Wellness Letter 12/01.
YOU CAN REDUCE CANCER RISK - the American Institute for Cancer Research estimates that 30 to 40 percent of cancers are directly linked to poor eating and exercising habits. Health 1/01.
BIGGER, BETTER BICEPS - when it comes to biceps training, most people complete a full-repetition - concentric through eccentric phase - in about two or three seconds. To increase intensity and enlist even deeper fibers in the biceps, significantly slow down your barbell or dumbbell curls. Take a full six-seconds on the upward phase, pause, squeeze the biceps in the contracted position, then take six seconds to return to the starting position. Do four slow sets, then proceed with the rest of your biceps routine, returning to your usual biceps-routine speed. The biceps will be sore for several days after utilizing this approach, but that is just a sign that the biceps are working to the fullest. Men’s Fitness 5/00.
DO WHAT COWS DO - grazing, or eating smaller meals more frequently, is an excellent way to control your weight and keep your energy level high. New research shows it may also be an effective way of lowering your cholesterol. In the study, middle-aged and older adults who ate frequently throughout the day had lower LDL (bad) cholesterol levels than those who ate one or two large meals a day. Runner’s World 4/02.
TREATING MUSCLE SORENESS FROM TRAINING - seeking pain relief for muscle soreness caused by exercising strenuously may be tough. Researchers at Coventry University in England found that common pain relievers had no effect on exercise-induced muscle pain. Test subjects who exercised their biceps to exhaustion using free weights, then sought relief using either aspirin, codeine, acetaminophen, or a placebo for 11 days reported no decrease in muscle aches. Time is the only pain reliever for such soreness, a sign that you have worked the muscles hard enough to cause microtrama to the fibers. Men’s Fitness 3/01.
SMART SNACKING - berries and other fruits may be one of the best snack choices you can make. Along with a high water content, berries have lots of fiber, so they have fewer calories than other snacks. Ten jelly beans, 18 fat-free pretzels, or 2 3/4 cups of fresh strawberries are all 100 calories snacks. You are more likely to be satisfied with the berries as a snack and stop there, rather than continue to munch on the sugary snack or pretzels.
In a ten-year study of heart disease risk factors published in 1999 in the Journal of the American Medical Association, scientists analyzed diet and weight-gain patterns in 3,000 people. Dietary fiber had a very strong protective effect against weight gain - the amount of fiber people ate was more important in determining who did or did not add pounds than the quantity of fat they ate. Health 1/01.
ADVICE FROM BEN FRANKLIN - in 1732, a 26-year old Ben Franklin launched Poor Richard’s Almanac, which contained the following health tip: “To lengthen thy Life, lessen thy Meals.” This advice, backed by absolutely no peer-reviewed studies or double-blind tests, came from a man known for wit, wisdom, and the foresight to help found a nation. Men’s Health 12/00.
REDUCING HEART DISEASE RISK - taking both vitamin E and aspirin every day may significantly lower the risk of heart disease - even if your cholesterol level is high. Researchers at the University of Pennsylvania found that the antioxidant and blood-thinner combination helped to reduce levels of plaque in clogged arteries by more than 80 percent. The study’s author stated, “The benefit of the two treatments together is so great it may help...prevent atherosclerosis even if they can’t lower their cholesterol levels.” Men’s Health 3/02.
THE PLACEBO EFFECT - in the mid-1950's a Harvard University professor concluded that 35 percent of those suffering from a number of common problems would respond to faux treatment. Since then, placebos have become a staple in randomized “double-blind” drug trials in which neither patients nor physicians know whether their medications are real or fake. (For a drug to get approved by the FDA, its effect must be demonstrated to be superior to that of a placebo.)
An early theory about placebos believed that it was a conditioned response, i.e., people who have experienced relief in medical settings or from ingesting a pill are primed to do the same again. This is considered a psychological phenomenon without actual physiological impact. For a long time, the mind and body were considered to work separately.
New brain-imagery techniques support the theory that thoughts and beliefs not only effect one’s psychological state, but also cause the body to undergo actual biological changes.
Some researchers believe the body is interwined with biochemical pathways that have one end in the mind and the other in the body. These pathways make up what one scientist calls the body’s “inter-pharmacy,” which can be controlled somewhat depending on your mental state.
One example is endorphins, which are potent pain-relief chemicals, similar to morphine, produced by positive brain stimulus - runners and weight lifters often experience endorphin highs while training or competing. Then, there is psychoneuroimmunology, a field based on the immune system’s ability to fight off infections using the power of affirmative thinking. A third pathway is the relationship between stress and hormones - once the mind reaches a state of deep relaxation in which stress levels decline as blood pressure and heart rates drop, the body is able to recharge its healing energy.
Several factors seem to contribute to a placebo’s effectiveness, including the patient’s hope level and commitment. Also, the attitude of the medical personnel can contribute to the efficacy of a placebo. While a strong doctor-patient relationship is a placebo’s foundation, it is not always necessary. People can generate some of the placebo effect if they use a treatment that they believe works, whether or not in the presence of a doctor. It is even possible for a placebo to continue being effective after a patient becomes aware of it.
Likewise, negative thoughts can disrupt the healing process, causing a negative placebo. Keeping positive thoughts can enhance the healing process and aid the body’s recovery. Men’s Fitness 11/00.
THE DANGER OF INACTIVITY - after 10 to 15 days of inactivity, the body’s cells forget how to use energy as efficiently as before the period of inactivity. After three weeks of inactivity, significant fitness declines set in. A study published in The Journal of Strength and Conditioning Research by Randy Wilber, Ph.D., director of human performance at the Olympic Training Center in Colorado Springs, Colorado, found evidence of large-scale “detraining.” Aerobic capacity was down 8 percent, stroke volume of the heart was down 10 percent, muscle-capillary density was down 7 percent, and use of fat for fuel during exercise dropped 52 percent.
This all means that the cells are not getting as many nutrients as before, and then not making good use of the ones they do get. The radical decline in the cells’ ability to break down fat is a major blow, since the body has a very limited store of carbohydrates. Since the body is not using as much fat, it is harder to lose weight during these periods of physical inactivity.
Remedy?...for the average fit male, one hard workout a week stops most of the decline in aerobic endurance, while two hard workouts can stop muscle atrophy. Other studies have shown that three hard workouts per week can maintain even world-class fitness levels. Staying strong is even easier: one hard session a week - of at least moderate intensity. Men’s Fitness 12/00.
KEEP WASHING YOUR HANDS - there’s more evidence that frequent hand-washing reduces the risk of colds and the flu. A large study of Naval recruits at the training center in Illinois found that when the recruits washed their hands at least five times a day, they cut the rate of respiratory illnesses by 45%.
Many health professionals, who are exposed to many pathogens during their work day, are required to wash their hands frequently and keep the hands away from their face. The hands carry various germs, and frequent washing and keeping them away from the face has proven to be the best defense against infection. A Purdue University study of day-care workers and children compared rigorous hand washers to non-washers. The researchers found that 50 percent more people in the non-washing group caught colds over 21 weeks. University of California Berkeley Wellness Letter 12/01, Today’s Health & Wellness 11/00.
Monday, July 1, 2002
Health News
REPORTING POINT EXPRESS 07-02
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
BEWARE OF EPHEDRA - the supplement ephedra, also known as ma huang, should be avoided, especially for those with high blood pressure, cardiovascular disease, or diabetes. This amphetamine-like substance, often found in weight-loss, “energy-boosting,” or “performance-enhancing” products, has been linked to more than 100 deaths, including possibly those of three football players last year, as well as numerous other health problems. Ephedra is often combined with other stimulants, such as caffeine, that can amplify its effect and increase the danger. University of California Berkeley Wellness Letter 2/02.
ANTIOXIDANTS QUANTIFIED - free radicals are byproducts from exercising, ingesting toxins and living in a physically and emotionally stressful environment. Free radicals can damage cells, especially the DNA of cells, which can lead to cancer, heart disease, vision problems and premature aging. Antioxidants can protect the cells from this damage. By limiting the activity of oxygen free radicals, antioxidants protect cells and their components - thereby lessening the accumulative effect of free radical damage. Fruits and vegetables are rich in antioxidants. Now, the ability of certain antioxidants has been quantified on a scale known as Oxygen Radical Absorbency Capacity (ORAC) assay. ORAC measures the sum-total antioxidant capacity of all different compounds in a sample and has been used to score the various fruits and vegetables for antioxidant capacity in a test tube.
Garlic and spinach score high ORAC activity, as do most berries, while peaches, pears, and melons score quite a bit lower. It is important to remember that compounds that are not antioxidants also may have health benefits, and too much of one single antioxidant can be poisonous. For synergy, eat a variety of fruits and vegetables every day; they have literally thousands of different antioxidants, many of which have not been fully explored and researched. More than 80 percent of the total antioxidant capacity in fruits and vegetables comes from ingredients other than vitamin C. Scientists have identified flavonoids that are several times stronger than vitamins C and E.
It is important to emphasize that a key to a healthy diet is a variety of fruits and vegetables. Compounds seem to interact beneficially and the health benefit is enhanced with a varied diet. Finally, test tube results may or may not have relevance when comparing antioxidants’ effect within the human body.
ORAC Rankings
FRUITS ORAC VEGETABLES ORAC
Prunes (4) 1,939 Kale (1 cup) 1,186
Blueberries (½ cup) 1,740 Beets (½ cup) 571
Blackberries (½ cup) 1,466 Red bell peppers (½ cup) 533
Strawberries (½ cup) 1,170 Brussels sprouts (½ cup) 431
Raisins (1/4 cup) 1,026 Yellow corn (½ cup) 420
Raspberries (½ cup) 756 Spinach (1 cup) 378
Oranges (½ cup) 675 Onions (½ cup) 360
Plums (1) 626 Broccoli florets (½ cup) 320
Red grapes (½ cup) 591 Eggplant (1 cup) 320
Cherries (½ cup) 516
Men’s Fitness 3/01, Alternatives 4/99.
FIBER FUNDAMENTALS - as with fats, there are different kinds of fiber. Besides soluble and insoluble fiber, there are many types of compounds that have different healthful effects in the body. All of these effects are beneficial, and most plant-based foods contain a mix of fibers.
MAJOR SOLUBLE FIBERS:
Gums (such as guar) and pectins help delay absorption of glucose (sugar) in the small intestine, which makes them a boon for those with insulin resistance or Type 2 diabetes. They slow the transit of food through the digestive system, and thus give you a full feeling. They help lower blood cholesterol by interfering with the absorption of cholesterol-containing compounds called bile acids, also in the small intestine. Best sources of gums: vegetables (such as cabbage and carrots), oats, beans, and peas. Best sources of pectins: fruits, especially apricots, apples, plums, citrus, strawberries, and blueberries.
Beta glucan also helps lower blood cholesterol, by inhibiting cholesterol synthesis in the liver. It seems to play a special role in lowering LDL (bad) cholesterol, especially the small dense LDL particles that are most likely to endanger coronary arteries. Best sources: oats and barley.
MAJOR INSOLUBLE FIBERS:
Cellulose speeds the transit of food through the digestive system and increases stool bulk, thus helping to prevent constipation. Along with hemicellulose and lignin, it reduces the risk of and alleviates, some digestive disorders (such as diverticulosis and diverticulitis).
Numerous studies suggest that cellulose and hemicellulose also reduce the risk of colon cancer, though a widely publicized study in 1999 called this into question. However, many leading researchers believe that future studies will confirm that insoluble fiber does indeed help protect against this cancer. No one knows exactly how insoluble fiber may protect against colon cancer. By moving foods faster through the system, it may lessen the exposure of colon walls to potential carcinogens, or fiber may dilute the carcinogens or inactivate them in some way. And it reduces bile acids in the intestines, as well as certain bacterial enzymes, both of which are possible cancer promoters.
Best sources of cellulose: whole wheat, bran, and vegetables (cabbage, broccoli, brussels sprouts). Best sources of hemicellulose: whole grains, bran, fruit (such as apples), and vegetables (such as broccoli). Best sources of lignin: bran and fruit (such as strawberries, blueberries, and pears).
Foods rich in fiber are almost always low in fat and rich in vitamins, minerals, and healthful plant compounds. It is difficult to separate the effect of fiber from that of these other components, but the overwhelming evidence is that a high-fiber diet leads to reduced cancer risk and lower cardiovascular disease risk. University of California Berkeley Wellness Letter 2/02.
CHEW TO LOSE - research done at the Mayo Clinic suggests that chewing gum can help you lose weight. Test subjects who sat and chewed gum burned 11 calories more an hour than those who sat and did not chew, with the chewers’ metabolism increasing by up to 20 percent. According to one of the researchers, a person could lose up to 10 pounds a year from gum chewing alone, but the practice should not be used to replace a regular weight-loss training and fitness program. Men’s Fitness 5/00.
THE PROTEIN IN PROTEIN BARS - it is important to check the source of protein on the ingredient label on these snack bars. Look for high-quality protein sources such as soy, whey, casein, and egg. These proteins supply the body with crucial amino acids for muscle repair. Avoid protein bars containing hydrolyzed proteins - these are poor-quality proteins made from animal hooves and connective tissue.
High-protein bars can be beneficial for people who do not take in enough protein, such as some vegetarians and some athletes. Most people can easily meet their protein needs by eating fish, soy, lean meats, beans, and eggs, but an occasional high-protein bar may help on those days when you don’t get enough from your usual diet. Runner’s World 4/02.
LIFT (WEIGHTS) TO REDUCE (BLOOD PRESSURE) - according to a study published in Hypertension: Journal of the American Heart Association, mild to moderate resistance training not only improves muscular strength and endurance, it also lowers LDL (bad) cholesterol, increases HDL (good) cholesterol and lowers blood pressure. Resistance training may also improve the way the body processes sugar, which could reduce the risk of diabetes. The American Heart Association recommends lifting weights two or three days a week and notes that a single set of exercise is almost as beneficial as several. Men’s Fitness 5/00.
“LITE” BEER MAY NOT BE LIGHT - in alcohol, at least - they usually contain nearly as much alcohol as regular beer. The “lite” beer refers to the calories, which must be reduced at least 25%, according to the FDA. A 12-ounce can of typical domestic beer, with 4.5% alcohol, has as much alcohol as a shot (1.5 ounces) of 80-proof whiskey, gin or vodka or five ounces of wine. Many imported beers and micro-brewed beers contain 6% alcohol or more. University of California Berkeley Wellness Letter 12/01.
WINE BENEFITS HEALTH TWICE - new research at the University of California at Davis has shown that a flavonoid credited in lowering heart disease risk, found in cabernet sauvignon, lasted 30 percent longer in non-alcoholic versions. Previous studies indicated that small amounts of alcohol increased HDL (good) cholesterol. These results suggest that red wine provides two independent factors capable of contributing to vascular health, when consumed in moderation, stated the report in the American Journal of Clinical Nutrition, Men’s Fitness 5/00.
SNORING RISKS - if you are getting complaints about your snoring, be sure to check your blood pressure. A recent study links breathing problems - like snoring and sleep apnea - to hypertension. Scientists at Penn State found that snorers are 50 percent more likely to have high blood pressure - and be at greater risk of heart disease and stroke - than silent sleepers. Some snoring may be reduced by sleeping on your side, using a large pillow, avoiding alcohol, or losing weight. Men’s Health 12/00.
FIGHTING FLAKES - nearly 40 percent of the population suffers from dandruff at any given time. Scientists believe dandruff results from a kind of yeast that grows in dead skin and causes cells to reproduce rapidly - similar to “cradle cap” in babies. This overproduction results in dandruff flakes that linger on the scalp.
Treatment consists of lowering the amount of yeast on the skin by using topical suppressants found in shampoos. The most powerful is ketoconazole, found in products such as “Nizoral.” Other common suppressants: coal tar, which helps cut inflammation and can be found in “Neutrogena’s T/Gel Intensive Anti-Flake Shampoo,” and salicylic acid, which encourages the shedding of cells. Alternate between these different types of formulas every two weeks, because the body builds resistance to a single treatment. Health 1/01.
THOSE “LUV-BITES” - the peanut is a legume, from the same family as beans and peas. Researchers at Harvard Medical School put two groups of people on different eating programs. The first group ate a low-fat diet, while the second group ate foods high in healthy monounsaturated fats, such as those found in peanuts. The second group lost an average of 11 pounds, while the first group lost 6 pounds. More importantly, the second group, who ate the peanuts, indicated that they were much more satisfied with their food.
Besides the healthy fat, peanuts also contain protein, vitamin E, fiber, folate, copper, zinc, as well as important cancer-fighting phytochemicals. When choosing nuts, opt for dry-roasted varieties (like those now provisioned on our fleet.) Peanut butter is better from the all-natural brands. One ounce of dry-roasted nuts has 160 calories, 5 grams of carbohydrates, 7 grams of protein, 2 grams of fiber, and 13 grams of fat (2 grams saturated.) Men’s Fitness 3/01.
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
BEWARE OF EPHEDRA - the supplement ephedra, also known as ma huang, should be avoided, especially for those with high blood pressure, cardiovascular disease, or diabetes. This amphetamine-like substance, often found in weight-loss, “energy-boosting,” or “performance-enhancing” products, has been linked to more than 100 deaths, including possibly those of three football players last year, as well as numerous other health problems. Ephedra is often combined with other stimulants, such as caffeine, that can amplify its effect and increase the danger. University of California Berkeley Wellness Letter 2/02.
ANTIOXIDANTS QUANTIFIED - free radicals are byproducts from exercising, ingesting toxins and living in a physically and emotionally stressful environment. Free radicals can damage cells, especially the DNA of cells, which can lead to cancer, heart disease, vision problems and premature aging. Antioxidants can protect the cells from this damage. By limiting the activity of oxygen free radicals, antioxidants protect cells and their components - thereby lessening the accumulative effect of free radical damage. Fruits and vegetables are rich in antioxidants. Now, the ability of certain antioxidants has been quantified on a scale known as Oxygen Radical Absorbency Capacity (ORAC) assay. ORAC measures the sum-total antioxidant capacity of all different compounds in a sample and has been used to score the various fruits and vegetables for antioxidant capacity in a test tube.
Garlic and spinach score high ORAC activity, as do most berries, while peaches, pears, and melons score quite a bit lower. It is important to remember that compounds that are not antioxidants also may have health benefits, and too much of one single antioxidant can be poisonous. For synergy, eat a variety of fruits and vegetables every day; they have literally thousands of different antioxidants, many of which have not been fully explored and researched. More than 80 percent of the total antioxidant capacity in fruits and vegetables comes from ingredients other than vitamin C. Scientists have identified flavonoids that are several times stronger than vitamins C and E.
It is important to emphasize that a key to a healthy diet is a variety of fruits and vegetables. Compounds seem to interact beneficially and the health benefit is enhanced with a varied diet. Finally, test tube results may or may not have relevance when comparing antioxidants’ effect within the human body.
ORAC Rankings
FRUITS ORAC VEGETABLES ORAC
Prunes (4) 1,939 Kale (1 cup) 1,186
Blueberries (½ cup) 1,740 Beets (½ cup) 571
Blackberries (½ cup) 1,466 Red bell peppers (½ cup) 533
Strawberries (½ cup) 1,170 Brussels sprouts (½ cup) 431
Raisins (1/4 cup) 1,026 Yellow corn (½ cup) 420
Raspberries (½ cup) 756 Spinach (1 cup) 378
Oranges (½ cup) 675 Onions (½ cup) 360
Plums (1) 626 Broccoli florets (½ cup) 320
Red grapes (½ cup) 591 Eggplant (1 cup) 320
Cherries (½ cup) 516
Men’s Fitness 3/01, Alternatives 4/99.
FIBER FUNDAMENTALS - as with fats, there are different kinds of fiber. Besides soluble and insoluble fiber, there are many types of compounds that have different healthful effects in the body. All of these effects are beneficial, and most plant-based foods contain a mix of fibers.
MAJOR SOLUBLE FIBERS:
Gums (such as guar) and pectins help delay absorption of glucose (sugar) in the small intestine, which makes them a boon for those with insulin resistance or Type 2 diabetes. They slow the transit of food through the digestive system, and thus give you a full feeling. They help lower blood cholesterol by interfering with the absorption of cholesterol-containing compounds called bile acids, also in the small intestine. Best sources of gums: vegetables (such as cabbage and carrots), oats, beans, and peas. Best sources of pectins: fruits, especially apricots, apples, plums, citrus, strawberries, and blueberries.
Beta glucan also helps lower blood cholesterol, by inhibiting cholesterol synthesis in the liver. It seems to play a special role in lowering LDL (bad) cholesterol, especially the small dense LDL particles that are most likely to endanger coronary arteries. Best sources: oats and barley.
MAJOR INSOLUBLE FIBERS:
Cellulose speeds the transit of food through the digestive system and increases stool bulk, thus helping to prevent constipation. Along with hemicellulose and lignin, it reduces the risk of and alleviates, some digestive disorders (such as diverticulosis and diverticulitis).
Numerous studies suggest that cellulose and hemicellulose also reduce the risk of colon cancer, though a widely publicized study in 1999 called this into question. However, many leading researchers believe that future studies will confirm that insoluble fiber does indeed help protect against this cancer. No one knows exactly how insoluble fiber may protect against colon cancer. By moving foods faster through the system, it may lessen the exposure of colon walls to potential carcinogens, or fiber may dilute the carcinogens or inactivate them in some way. And it reduces bile acids in the intestines, as well as certain bacterial enzymes, both of which are possible cancer promoters.
Best sources of cellulose: whole wheat, bran, and vegetables (cabbage, broccoli, brussels sprouts). Best sources of hemicellulose: whole grains, bran, fruit (such as apples), and vegetables (such as broccoli). Best sources of lignin: bran and fruit (such as strawberries, blueberries, and pears).
Foods rich in fiber are almost always low in fat and rich in vitamins, minerals, and healthful plant compounds. It is difficult to separate the effect of fiber from that of these other components, but the overwhelming evidence is that a high-fiber diet leads to reduced cancer risk and lower cardiovascular disease risk. University of California Berkeley Wellness Letter 2/02.
CHEW TO LOSE - research done at the Mayo Clinic suggests that chewing gum can help you lose weight. Test subjects who sat and chewed gum burned 11 calories more an hour than those who sat and did not chew, with the chewers’ metabolism increasing by up to 20 percent. According to one of the researchers, a person could lose up to 10 pounds a year from gum chewing alone, but the practice should not be used to replace a regular weight-loss training and fitness program. Men’s Fitness 5/00.
THE PROTEIN IN PROTEIN BARS - it is important to check the source of protein on the ingredient label on these snack bars. Look for high-quality protein sources such as soy, whey, casein, and egg. These proteins supply the body with crucial amino acids for muscle repair. Avoid protein bars containing hydrolyzed proteins - these are poor-quality proteins made from animal hooves and connective tissue.
High-protein bars can be beneficial for people who do not take in enough protein, such as some vegetarians and some athletes. Most people can easily meet their protein needs by eating fish, soy, lean meats, beans, and eggs, but an occasional high-protein bar may help on those days when you don’t get enough from your usual diet. Runner’s World 4/02.
LIFT (WEIGHTS) TO REDUCE (BLOOD PRESSURE) - according to a study published in Hypertension: Journal of the American Heart Association, mild to moderate resistance training not only improves muscular strength and endurance, it also lowers LDL (bad) cholesterol, increases HDL (good) cholesterol and lowers blood pressure. Resistance training may also improve the way the body processes sugar, which could reduce the risk of diabetes. The American Heart Association recommends lifting weights two or three days a week and notes that a single set of exercise is almost as beneficial as several. Men’s Fitness 5/00.
“LITE” BEER MAY NOT BE LIGHT - in alcohol, at least - they usually contain nearly as much alcohol as regular beer. The “lite” beer refers to the calories, which must be reduced at least 25%, according to the FDA. A 12-ounce can of typical domestic beer, with 4.5% alcohol, has as much alcohol as a shot (1.5 ounces) of 80-proof whiskey, gin or vodka or five ounces of wine. Many imported beers and micro-brewed beers contain 6% alcohol or more. University of California Berkeley Wellness Letter 12/01.
WINE BENEFITS HEALTH TWICE - new research at the University of California at Davis has shown that a flavonoid credited in lowering heart disease risk, found in cabernet sauvignon, lasted 30 percent longer in non-alcoholic versions. Previous studies indicated that small amounts of alcohol increased HDL (good) cholesterol. These results suggest that red wine provides two independent factors capable of contributing to vascular health, when consumed in moderation, stated the report in the American Journal of Clinical Nutrition, Men’s Fitness 5/00.
SNORING RISKS - if you are getting complaints about your snoring, be sure to check your blood pressure. A recent study links breathing problems - like snoring and sleep apnea - to hypertension. Scientists at Penn State found that snorers are 50 percent more likely to have high blood pressure - and be at greater risk of heart disease and stroke - than silent sleepers. Some snoring may be reduced by sleeping on your side, using a large pillow, avoiding alcohol, or losing weight. Men’s Health 12/00.
FIGHTING FLAKES - nearly 40 percent of the population suffers from dandruff at any given time. Scientists believe dandruff results from a kind of yeast that grows in dead skin and causes cells to reproduce rapidly - similar to “cradle cap” in babies. This overproduction results in dandruff flakes that linger on the scalp.
Treatment consists of lowering the amount of yeast on the skin by using topical suppressants found in shampoos. The most powerful is ketoconazole, found in products such as “Nizoral.” Other common suppressants: coal tar, which helps cut inflammation and can be found in “Neutrogena’s T/Gel Intensive Anti-Flake Shampoo,” and salicylic acid, which encourages the shedding of cells. Alternate between these different types of formulas every two weeks, because the body builds resistance to a single treatment. Health 1/01.
THOSE “LUV-BITES” - the peanut is a legume, from the same family as beans and peas. Researchers at Harvard Medical School put two groups of people on different eating programs. The first group ate a low-fat diet, while the second group ate foods high in healthy monounsaturated fats, such as those found in peanuts. The second group lost an average of 11 pounds, while the first group lost 6 pounds. More importantly, the second group, who ate the peanuts, indicated that they were much more satisfied with their food.
Besides the healthy fat, peanuts also contain protein, vitamin E, fiber, folate, copper, zinc, as well as important cancer-fighting phytochemicals. When choosing nuts, opt for dry-roasted varieties (like those now provisioned on our fleet.) Peanut butter is better from the all-natural brands. One ounce of dry-roasted nuts has 160 calories, 5 grams of carbohydrates, 7 grams of protein, 2 grams of fiber, and 13 grams of fat (2 grams saturated.) Men’s Fitness 3/01.
Saturday, June 1, 2002
Health News
REPORTING POINT EXPRESS 06-02
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
MAKING WHITE AS GOOD AS RED – Israeli researchers have found a way to boost antioxidant levels in white wine, giving it the same health benefits as red wine without altering its taste. The first versions of the new wine should be available in the United States late next year. Men’s Health 10/01.
WHITE VS. BROWN – white rice only has 80 percent of the fiber and a little more than 80 percent of the vitamin E, half the vitamin B6, 25 percent of the magnesium, and only about half of the manganese and selenium compared to brown rice. Much of white rice is enriched, a process where some nutrients are added back that are lost during the refining of rice and wheat. Nutrients such as folate, iron, riboflavin and thiamin are added to white rice, but other nutrients such as B12 and B6, which are more closely associated with insulin resistance and cardiovascular disease, are not replenished. Brown rice also contains twice the fiber of white rice. The metabolic response is such that the brown rice will burn more slowly in the body, which translates into a more stable energy output with a decreased likelihood of insulin spiking. Men’s Fitness 9/01.
VITAMIN AND MINERAL ABSORPTION – just consuming various nutrients doesn’t mean that 100% of them make their way through the gastrointestinal tract to the bloodstream and the cells. The body is able to use only a portion of the nutrients it takes in a principle called bioavailability. Vitamins, minerals, and various phytochemicals (including carotenoids) vary greatly in their bioavailability. Studies show that our bodies utilize on average only about 5% of the manganese we consume, and 30% to 40% of the calcium. The recommended dietary allowances (RDAs) take into account the nutritional interactions in the typical American diet and assume that only certain percentages of various nutrients are absorbed. Many factors influence how much of a given nutrient the body can use. The source of the nutrient, as well as other foods eaten at the meal and how the foods are processed and cooked. Vitamins and minerals interact in complex and sometimes, unpredictable ways. An example would be vitamin C and nonheme iron (the type that predominates in vegetables and grains) are team players similar to the way vitamin D helps with the absorption of calcium. Other nutrients, such as zinc and iron, can act against each other. After nutrients are digested, the amount absorbed and retained depends on the body’s needs. Age, sex, health, and level of nutrients already in the body are some factors in bioavailability. A healthy male absorbs less than 1% of the iron in a balanced diet, but a woman with anemia will absorb as much as 35% of the iron from her diet. The elderly absorb less vitamin B12, folacin, and magnesium. Chronic diseases, especially of the digestive tract, can also affect absorption, as can certain drugs. Large aspirin doses can interfere with the availability of vitamin C and folacin. To get the most of the available nutrients consumed, eat a varied and balanced diet. Fish and lean meats, whole grain cereal products, low-fat dairy foods and a wide range of vegetables and fruits help ensure all the nutrients are available for your body. Extreme diets, like protein-heavy weight-loss programs, rob the body of the balance of nutrients required for long-term health. Most nutrients should be consumed in natural foods, many of which combine to aid in the bioavailability of nutrients.
Many nutrients are available in supplemental form and some are actually better absorbed as supplements. Folic acid (a form of folacin) and vitamin B12 are more available to the body in supplements than natural foods. I you take folic acid, the sure to also supplement vitamin B12, as folacin may mask a B12 deficiency. That is important to women of childbearing age, since folic acid helps prevent birth defects.
Natural vitamin E supplements (d-alpha tocopherol) are better utilized by the body than synthetic ones (dl-alpha tocopherol) because of their chemical structure, although synthetic vitamin E is still a good choice as food sources rich in vitamin E are also high in fat.
Supplemental calcium should only be taken 500 mgs. at one time, and taken with food. Vitamin D enhances calcium absorption.
It is recommended that you purchase vitamins and supplements with “U.S.P.” on the label (these products have met certain standards) and buy by price, as there are only 3 major world-wide distributors of vitamins who supply all companies. University of California Berkeley Wellness Letter 7/01, Men’s Health 12/00,University of California Berkeley Wellness Letter 9/01.
CINNAMON HELPS INSULIN - according to USDA research, cinnamon helps to control blood-sugar levels. Ground cinnamon, the spice, not the flavoring, simulates the production of glucose„burning enzymes and boosts insulin’s effectiveness. One study revealed the cinnamon made insulin 20 times more capable of breaking down blood sugars. Adding a teaspoon of cinnamon to your diet each day will give you the same benefit. Men’s Health 12/00.
SODA MAKES YOU FAT - the average American drinks 41 gallons of sugary soda a year, or about 1.2 cans per day, according to the Center for Science in the Public Interest. That equates to 70,000 calories, or an extra 20 pounds per year. Avoid this weight by switching to zero-calorie beverages such as water, sugar-free iced tea or diet soda. Men’s Fitness 4/00.
MORE PROTECTION FOR YOUR HEART - to help prevent a heart attack, consume more alpha-linolenic acid, an omega 3 fatty acid related to those in fish, but also found in canola, flaxseed, and soybean oils, as well as walnuts, leafy greens, almonds, and hazelnuts. That advice is based in part on a long-term study of 4,600 people taking part in the Family Heart Study, half of whom were at elevated risk for heart disease, as well as on two earlier studies. All it took was a relatively small increase in intake of this fat to reduce coronary risk substantially.
University of California Berkeley Wellness Letter 2/02.
ANTI-AGING STRATEGIES – according to a noted UC Berkeley scientist, getting optimal amounts of 40 or so essential vitamins, minerals, and antioxidants is key to preventing cancer and delaying again. Besides taking a daily multivitamin, here are seven strategies you can employ to delay the inevitable:
1. Don’t overeat. The best way to achieve this is to cut down on fat, mainly saturated fats and transfatty acids, and eating less refined carbohydrates, including sweets and white bread.
2. Eat more fruit and vegetables. These are associated with a lower risk of age-related disease. The quarter of the population that has the highest fruit and vegetable consumption (5.6 servings/day) has half the rate of most types of cancer compared to the quarter with the lowest consumption (only 2.7 servings/day).
3. Don’t smoke. Besides causing lung cancer and heart disease, smoking damages sperm production and increases the risk of cancer and birth defects in kids (three to four times the incidence of leukemia, lymphoma and brain cancer vs. children of nonsmokers). If you do smoke, take 250 mgs. of extra vitamin C every day. Studies prove that smokers must ingest two to three times more vitamin C to achieve the same blood levels as nonsmokers.
4. Eat a varied diet. Besides fruits and vegetables, you also need legumes, whole grains, lean chicken, fish and low-fat dairy products to protect cells from premature aging. By varying the diet, foods may complement other foods, i.e., fruits and vegetables are short on iron, niacin, zinc, vitamin B12 and other nutrients. A lack of these nutrients damages DNA and speeds infirmity. If you are a vegan or strict vegetarian, especially watch out for vitamin B12, this is essential to minimize chromosomal damage. A lack of niacin compromises DNA repair.
5. Take a mix of antioxidants. Try getting a whole spectrum of antioxidants, including vitamin E, vitamin C, selenium, beta carotene, and assorted carotenoids. In one study, vitamin E supplementation halved the risk of colon cancer in one group of men when taken for 10 years. 100 to 400 IU per day reduces the risk of heart disease by approximately 40%. Vitamin C supplementation protects eyes from cataracts and macular degeneration, and lowers the rates of pancreatic cancer, stomach cancer, cardiovascular disease and death.
6. Avoid the sun. Researchers have shown repeatedly that skin cells exposed to UV radiation suffer genetic damage, a rise in free radicals, and increased rates of cell aging and cancer. Remember to cover the crown of the head, the tip of the nose and the tips of your ears with sunscreen and a hat, as studies show these to be the areas most vulnerable to premature aging by the sun.
7. Exercise. According to a study published in Clinical Endocrinology, resistance training has the ability to partly restore the declining testosterone and growth-hormone levels associated with aging. The documented loss of 2 or 3 percent of muscle mass per decade after the age of 30 can be dramatically reversed by weight training. Men’s Fitness 12/00.
KEEPING VEGETABLES FRESH – wrap vegetables in paper towels and store them in unsealed plastic bags in the refrigerator. There are also specially designed bags for produce that allow excess moisture to escape. Don’t wash veggies before storing that only adds moisture and hastens spoilage. University of California Berkeley Wellness Letter 10/01.
SUN SCREENS SIMPLIFIED – sun screens and sun blocks different products that protect the skin with the same efficiency. Sun screens absorb UV rays before they can harm the skin, while sun blocks deflect the sunlight. Whichever you choose, use a product with a sun protection factor of no less than 15, which means you can stay in the sun about 15 times longer than you normally could before getting burned. If you have pale skin or want to be really prudent, pick an SPF 30 or opt for titanium dioxide or zinc oxide, both of which block everything. Make sure to use one full ounce of lotion or at least one teaspoon for the face and neck, and one to three tablespoons for the body. Reapply every two hours, or after swimming or sweating, because even waterproof products can be washed away or wiped off inadvertently with a towel. Sun protection should be applied 20 to 30 minutes before you go outside, so the lotion has time to be absorbed. Make sure that the product you choose has broad spectrum protection, which means that it has been tested and it covers both UVA and UVB radiation. UVA causes premature aging; UVB causes sunburn, and both cause skin cancer. The ingredient avobenzone, also referred to as Parsol 1789, provides the best defense against UVA radiation. If you have sensitive skin, look for lotions that are noncomedogenic and PABA-free to avoid blackheads and reduce the chance of skin allergic reaction. Oil-free sunscreen spray is available for scalp protection. Men’s Fitness 7/00.
IS LOW-TAR BETTER? – a new government report provides the best evidence yet that smokers of light and low-tar brands, to satisfy their need for nicotine, tend to smoke more, take larger puffs, and inhale more deeply than smokers of regular cigarettes, and are thus likely to get the same amount of toxins. That is why such cigarettes do not pose a lower risk of lung cancer and heart disease. While the amount of tar in cigarettes sold in the U.S. has dropped by 60% since the 1950’s, cancer rates among smokers have not dropped. University of California Berkeley Wellness Letter 2/02.
MUSCLE PAIN AND SORENESS – capsaicin, the ingredient that gives red peppers their heat, is believed to block a chemical known as substance P, which transfers the pain message from the local nerve endings to the brain. Capsaicin is sold in a number of over-the-counter topical ointments. Products with capsaicin may cause burning, redness or itching to the affected area on the first few applications, but these side effects soon subside. Men’s Fitness 5/00.
THE SKINNY ON POTATOES – to get the most nutrients from baked potatoes, eat the potato’s skin. Ounce for ounce, the skin has far more fiber, iron, potassium, and B vitamins than the flesh. The only reason to avoid the skin is if the potato has a greenish tinge. That is chlorophyll, a sign that the potato has been exposed to too much light after harvest. It is also an indication that solanine (a naturally occurring toxin) may be present in increased amounts, especially in the skin. Consuming large amounts of solanine may cause cramps and diarrhea. University of California Berkeley Wellness Letter 10/01.
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
MAKING WHITE AS GOOD AS RED – Israeli researchers have found a way to boost antioxidant levels in white wine, giving it the same health benefits as red wine without altering its taste. The first versions of the new wine should be available in the United States late next year. Men’s Health 10/01.
WHITE VS. BROWN – white rice only has 80 percent of the fiber and a little more than 80 percent of the vitamin E, half the vitamin B6, 25 percent of the magnesium, and only about half of the manganese and selenium compared to brown rice. Much of white rice is enriched, a process where some nutrients are added back that are lost during the refining of rice and wheat. Nutrients such as folate, iron, riboflavin and thiamin are added to white rice, but other nutrients such as B12 and B6, which are more closely associated with insulin resistance and cardiovascular disease, are not replenished. Brown rice also contains twice the fiber of white rice. The metabolic response is such that the brown rice will burn more slowly in the body, which translates into a more stable energy output with a decreased likelihood of insulin spiking. Men’s Fitness 9/01.
VITAMIN AND MINERAL ABSORPTION – just consuming various nutrients doesn’t mean that 100% of them make their way through the gastrointestinal tract to the bloodstream and the cells. The body is able to use only a portion of the nutrients it takes in a principle called bioavailability. Vitamins, minerals, and various phytochemicals (including carotenoids) vary greatly in their bioavailability. Studies show that our bodies utilize on average only about 5% of the manganese we consume, and 30% to 40% of the calcium. The recommended dietary allowances (RDAs) take into account the nutritional interactions in the typical American diet and assume that only certain percentages of various nutrients are absorbed. Many factors influence how much of a given nutrient the body can use. The source of the nutrient, as well as other foods eaten at the meal and how the foods are processed and cooked. Vitamins and minerals interact in complex and sometimes, unpredictable ways. An example would be vitamin C and nonheme iron (the type that predominates in vegetables and grains) are team players similar to the way vitamin D helps with the absorption of calcium. Other nutrients, such as zinc and iron, can act against each other. After nutrients are digested, the amount absorbed and retained depends on the body’s needs. Age, sex, health, and level of nutrients already in the body are some factors in bioavailability. A healthy male absorbs less than 1% of the iron in a balanced diet, but a woman with anemia will absorb as much as 35% of the iron from her diet. The elderly absorb less vitamin B12, folacin, and magnesium. Chronic diseases, especially of the digestive tract, can also affect absorption, as can certain drugs. Large aspirin doses can interfere with the availability of vitamin C and folacin. To get the most of the available nutrients consumed, eat a varied and balanced diet. Fish and lean meats, whole grain cereal products, low-fat dairy foods and a wide range of vegetables and fruits help ensure all the nutrients are available for your body. Extreme diets, like protein-heavy weight-loss programs, rob the body of the balance of nutrients required for long-term health. Most nutrients should be consumed in natural foods, many of which combine to aid in the bioavailability of nutrients.
Many nutrients are available in supplemental form and some are actually better absorbed as supplements. Folic acid (a form of folacin) and vitamin B12 are more available to the body in supplements than natural foods. I you take folic acid, the sure to also supplement vitamin B12, as folacin may mask a B12 deficiency. That is important to women of childbearing age, since folic acid helps prevent birth defects.
Natural vitamin E supplements (d-alpha tocopherol) are better utilized by the body than synthetic ones (dl-alpha tocopherol) because of their chemical structure, although synthetic vitamin E is still a good choice as food sources rich in vitamin E are also high in fat.
Supplemental calcium should only be taken 500 mgs. at one time, and taken with food. Vitamin D enhances calcium absorption.
It is recommended that you purchase vitamins and supplements with “U.S.P.” on the label (these products have met certain standards) and buy by price, as there are only 3 major world-wide distributors of vitamins who supply all companies. University of California Berkeley Wellness Letter 7/01, Men’s Health 12/00,University of California Berkeley Wellness Letter 9/01.
CINNAMON HELPS INSULIN - according to USDA research, cinnamon helps to control blood-sugar levels. Ground cinnamon, the spice, not the flavoring, simulates the production of glucose„burning enzymes and boosts insulin’s effectiveness. One study revealed the cinnamon made insulin 20 times more capable of breaking down blood sugars. Adding a teaspoon of cinnamon to your diet each day will give you the same benefit. Men’s Health 12/00.
SODA MAKES YOU FAT - the average American drinks 41 gallons of sugary soda a year, or about 1.2 cans per day, according to the Center for Science in the Public Interest. That equates to 70,000 calories, or an extra 20 pounds per year. Avoid this weight by switching to zero-calorie beverages such as water, sugar-free iced tea or diet soda. Men’s Fitness 4/00.
MORE PROTECTION FOR YOUR HEART - to help prevent a heart attack, consume more alpha-linolenic acid, an omega 3 fatty acid related to those in fish, but also found in canola, flaxseed, and soybean oils, as well as walnuts, leafy greens, almonds, and hazelnuts. That advice is based in part on a long-term study of 4,600 people taking part in the Family Heart Study, half of whom were at elevated risk for heart disease, as well as on two earlier studies. All it took was a relatively small increase in intake of this fat to reduce coronary risk substantially.
University of California Berkeley Wellness Letter 2/02.
ANTI-AGING STRATEGIES – according to a noted UC Berkeley scientist, getting optimal amounts of 40 or so essential vitamins, minerals, and antioxidants is key to preventing cancer and delaying again. Besides taking a daily multivitamin, here are seven strategies you can employ to delay the inevitable:
1. Don’t overeat. The best way to achieve this is to cut down on fat, mainly saturated fats and transfatty acids, and eating less refined carbohydrates, including sweets and white bread.
2. Eat more fruit and vegetables. These are associated with a lower risk of age-related disease. The quarter of the population that has the highest fruit and vegetable consumption (5.6 servings/day) has half the rate of most types of cancer compared to the quarter with the lowest consumption (only 2.7 servings/day).
3. Don’t smoke. Besides causing lung cancer and heart disease, smoking damages sperm production and increases the risk of cancer and birth defects in kids (three to four times the incidence of leukemia, lymphoma and brain cancer vs. children of nonsmokers). If you do smoke, take 250 mgs. of extra vitamin C every day. Studies prove that smokers must ingest two to three times more vitamin C to achieve the same blood levels as nonsmokers.
4. Eat a varied diet. Besides fruits and vegetables, you also need legumes, whole grains, lean chicken, fish and low-fat dairy products to protect cells from premature aging. By varying the diet, foods may complement other foods, i.e., fruits and vegetables are short on iron, niacin, zinc, vitamin B12 and other nutrients. A lack of these nutrients damages DNA and speeds infirmity. If you are a vegan or strict vegetarian, especially watch out for vitamin B12, this is essential to minimize chromosomal damage. A lack of niacin compromises DNA repair.
5. Take a mix of antioxidants. Try getting a whole spectrum of antioxidants, including vitamin E, vitamin C, selenium, beta carotene, and assorted carotenoids. In one study, vitamin E supplementation halved the risk of colon cancer in one group of men when taken for 10 years. 100 to 400 IU per day reduces the risk of heart disease by approximately 40%. Vitamin C supplementation protects eyes from cataracts and macular degeneration, and lowers the rates of pancreatic cancer, stomach cancer, cardiovascular disease and death.
6. Avoid the sun. Researchers have shown repeatedly that skin cells exposed to UV radiation suffer genetic damage, a rise in free radicals, and increased rates of cell aging and cancer. Remember to cover the crown of the head, the tip of the nose and the tips of your ears with sunscreen and a hat, as studies show these to be the areas most vulnerable to premature aging by the sun.
7. Exercise. According to a study published in Clinical Endocrinology, resistance training has the ability to partly restore the declining testosterone and growth-hormone levels associated with aging. The documented loss of 2 or 3 percent of muscle mass per decade after the age of 30 can be dramatically reversed by weight training. Men’s Fitness 12/00.
KEEPING VEGETABLES FRESH – wrap vegetables in paper towels and store them in unsealed plastic bags in the refrigerator. There are also specially designed bags for produce that allow excess moisture to escape. Don’t wash veggies before storing that only adds moisture and hastens spoilage. University of California Berkeley Wellness Letter 10/01.
SUN SCREENS SIMPLIFIED – sun screens and sun blocks different products that protect the skin with the same efficiency. Sun screens absorb UV rays before they can harm the skin, while sun blocks deflect the sunlight. Whichever you choose, use a product with a sun protection factor of no less than 15, which means you can stay in the sun about 15 times longer than you normally could before getting burned. If you have pale skin or want to be really prudent, pick an SPF 30 or opt for titanium dioxide or zinc oxide, both of which block everything. Make sure to use one full ounce of lotion or at least one teaspoon for the face and neck, and one to three tablespoons for the body. Reapply every two hours, or after swimming or sweating, because even waterproof products can be washed away or wiped off inadvertently with a towel. Sun protection should be applied 20 to 30 minutes before you go outside, so the lotion has time to be absorbed. Make sure that the product you choose has broad spectrum protection, which means that it has been tested and it covers both UVA and UVB radiation. UVA causes premature aging; UVB causes sunburn, and both cause skin cancer. The ingredient avobenzone, also referred to as Parsol 1789, provides the best defense against UVA radiation. If you have sensitive skin, look for lotions that are noncomedogenic and PABA-free to avoid blackheads and reduce the chance of skin allergic reaction. Oil-free sunscreen spray is available for scalp protection. Men’s Fitness 7/00.
IS LOW-TAR BETTER? – a new government report provides the best evidence yet that smokers of light and low-tar brands, to satisfy their need for nicotine, tend to smoke more, take larger puffs, and inhale more deeply than smokers of regular cigarettes, and are thus likely to get the same amount of toxins. That is why such cigarettes do not pose a lower risk of lung cancer and heart disease. While the amount of tar in cigarettes sold in the U.S. has dropped by 60% since the 1950’s, cancer rates among smokers have not dropped. University of California Berkeley Wellness Letter 2/02.
MUSCLE PAIN AND SORENESS – capsaicin, the ingredient that gives red peppers their heat, is believed to block a chemical known as substance P, which transfers the pain message from the local nerve endings to the brain. Capsaicin is sold in a number of over-the-counter topical ointments. Products with capsaicin may cause burning, redness or itching to the affected area on the first few applications, but these side effects soon subside. Men’s Fitness 5/00.
THE SKINNY ON POTATOES – to get the most nutrients from baked potatoes, eat the potato’s skin. Ounce for ounce, the skin has far more fiber, iron, potassium, and B vitamins than the flesh. The only reason to avoid the skin is if the potato has a greenish tinge. That is chlorophyll, a sign that the potato has been exposed to too much light after harvest. It is also an indication that solanine (a naturally occurring toxin) may be present in increased amounts, especially in the skin. Consuming large amounts of solanine may cause cramps and diarrhea. University of California Berkeley Wellness Letter 10/01.
Wednesday, May 1, 2002
Health News
REPORTING POINT EXPRESS 05-02
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
MAKING NONFAT MILK TASTE BETTER - we have long promoted nonfat milk for a great source of protein and calcium without the butterfat, but many complain about the watery taste when compared to whole milk. To reap the benefits of nonfat milk, but with a richer taste, add a tablespoon or two of nonfat dried milk to each cup. This will make it thicker and richer-tasting, and also boost the calcium and protein content, with no increase in fat. University of California Berkeley Wellness Letter 7/01.
CHRONIC SINUSITIS? - it is more than just a runny nose. It is estimated that 37 million Americans suffer the never-ending sinus infection that leaves them with breathing problems and headaches.
Mayo Clinic scientists believe they have a solution. Suspicious of a fungus that grows in nasal passages, scientists tested patients and found that 96 percent had spores in their mucus. Treating some of the test patients with an antifungal spray for several months, 75 percent of them were symptom-free. It is estimated that the antifungal spray will be available in three to five years, after many more tests and studies are conducted. Health 1/01.
TEA TO PROTECT YOUR SKIN - a recent Rutgers University study found that mice given green tea had 51 percent fewer incidences of skin cancer than control mice, even after prolonged exposure to damaging ultraviolet rays. The researchers believe that green tea may protect humans against skin cancer, also. They suspect that antioxidants in green tea fight skin cancer by neutralizing the free radicals that damage skin cells. Men’s Health 3/02.
GOLF TIP - skip the cart. A recent study of middle-aged golfers showed that walking during a game of golf significantly increased aerobic performance and core-muscle endurance, while reducing weight, abdominal skinfold thickness, and waist circumference. The golfers also showed decreased levels of total cholesterol and triglycerides. If the course requires you to take a cart, keep it on the cart path to help increase the amount of walking to the ball you do throughout the day.
Also, a Canadian study found that golfers who tightened their abdominal muscles at the start of their swing had less back pain than those who did not. Men’s Fitness 9/01, Men’s Health 3/02.
WHAT TO EAT BEFORE EXERCISE - what to eat before exercising depends on what kind of exercise you will be doing; how long you’ll be doing it, and on individual preferences. Look at the kind of activity and intensity and duration to determine what works best for you.
The body’s energy stores come from foods eaten hours, even days earlier. The goal is to maintain blood sugar and carbohydrate stores in the body, but not have much undigested food in the stomach, which can cause indigestion, gas, or other discomfort. Eat one to four hours before the event - the shorter the time to the event, the smaller the meal or snack should be to allow for digestion. Choose foods that are high in carbohydrates (preferably complex carbs, but not high in fiber), low in fat, and moderate in protein - such as pasta, crackers, a banana, or low-fat yogurt.
For years most exercise experts have advised not eating anything, especially sugary foods or drinks, during the last hour, since that can boost insulin levels and result in a drop in blood sugar, which could impair performance. But some studies have not found a detrimental effect in most people. Again, it depends on what you will be doing and on what you have eaten earlier and what you will consume while exercising. If you do eat during the final hour, try a small (less than 300 calorie), low-fat snack or lightly sugared beverage.
During endurance events (such as long-distance running or cycling), it is important to eat something to supply energy to fuel your muscles and brain for sustained exercise and prevent the fatigue that can result from low blood sugar. High-carbohydrate snacks such as sliced oranges or apples, crackers, rice cakes, cold baked potatoes, or energy bar or beverages such as sports drinks may stave off fatigue.
Finally, drink plenty of fluid before you exercise. Experts recommend 14 to 20 ounces of fluid two to three hours beforehand. Also drink 7 to 10 ounces a few minutes before starting. This will optimize fluid balance in the body. It is very important to drink during prolonged workout, also. University of California Berkeley Wellness Letter 7/01.
SKIPPING BREAKFAST? - according to Debbie A. Cooper, R.D., clinical nutrition manager for Easton Hospital in Pennsylvania, breakfast is the most important meal of the day...it is important to get the metabolism started early. To do that, you need something in your system.
Researchers in Scotland found that breakfast eaters tend to be leaner, and generally consume less fat and cholesterol. They also get more fiber in their diets, which helps to curb appetite later in the day. If you take cereal in the morning, watch the sugar content and look for whole grains as the main ingredient. Men’s Fitness 12/00.
REDUCING PROSTATE CANCER RISK - taking aspirin or non-acetaminophen pain relievers regularly may reduce the risk of prostate cancer by 15 to 24 percent, according to a National Institute on Aging study.
Also, exposure to infectious agents, including those that trigger sexually transmitted diseases, may increase the risk of developing prostate cancer. Researchers believe that men with the highest numbers of female sex partners may face the greatest risk of developing the disease. Men’s Health 10/01.
FISH IS BRAIN AND MOOD FOOD - groups with the highest fish consumption have the lowest rates of depression in the world. The Japanese eat the most fish and have the lowest depression rate of any developed country. Researchers believe that the omega-3 fatty acids found in fish play an important role in brain chemistry - a shortage of them may contribute to certain psychiatric illnesses. The researchers have also found that inflammation in the brain plays a large role in depression, and omega-3's have an anti-inflammatory effect. Consumption of omega-3's in the United States has fallen this past century, as people consume more highly processed foods, while rates of depressive illnesses have soared.
The brain is largely composed of fat. Fats, along with water, are the chief components of brain cell membranes, and the specialized tissues enclosing the nerves. Some types of fat must be consumed to support human life and contribute to brain tissue health.
The saturated fat that comes primarily from meat and full-fat dairy products is not beneficial to brain cells. These tissues require poly-unsaturated fats, especially the long-chain omega-3 fatty acids found in fish - these fatty acids are called eicosapentenoic acid (EPA) and docosahexenoic acid (DHA). Fish get these from the algae they eat. (Some leafy green vegetables, as well as walnuts, flaxseed, and canola oil, contain shorter-chain omega-3s - which are not readily converted by our bodies into EPA and DHA.)
Fish consumption seems to go along with higher levels of mental functioning among the elderly. Also, the omega-3's found in cold water fish cut the risk of blood clots and thus lessen the chance of a heart attack and stroke. Eating salmon, tuna, or albacore twice a week seems to provide the protection that omega-3's can yield. University of California Berkeley Wellness Letter 10/01, Men’s Fitness 9/01.
JELLYFISH ANTIDOTE - not all jellyfish are toxic, but if you are stung with a bad one, you will feel mild burning and stinging and may develop a long red welt that looks like a whip mark (hard to explain to a loved-one!).
If you have to pull the tentacle off, protect the hand with cloth, a glove, or anything to keep the stingers off the skin. To deactivate the stinging cells, wash with sea water. It is important never to apply fresh water to a sea sting because it can cause more venom to be released. Then apply vinegar or vinegar compresses for a least 5 to 10 minutes. It is important to apply the sea water and vinegar as soon as possible after the stinging incident. Afterwards, it may be necessary to remove any remaining stingers with tweezers. University of California Berkeley Wellness Letter 7/01.
INCREASING DRUG COSTS - last year, drug companies like Merck, Pfizer, and LaRoche spent a total of $11 billion to court doctors to recommend their products. That comes to about $11,000 a year for every physician in America. These companies spend more on marketing and administration than on research and development. The number of drug salesmen to spread this loot has doubled in the last 5 years - from 41,800 in 1996 to 83,000 last year. Men’s Health 10/01.
FEELING FULLER - eating a diet plentiful in high-fiber whole-grain breads can make you feel fuller. Australian researchers fed test subjects seven kinds of bread and rated the breads’ “satiety” scores over the next two hours. Regular soft white bread scored the lowest - bulky, less refined breads, especially those with a coarser texture and high fiber content, scored highest, and when people ate them they tended to consume fewer calories during the rest of the day. University of California Berkeley Wellness Letter 12/01.
WINE OR BEER - wine drinkers have healthier habits than beer drinkers, according to a Danish study. They tend to have better diets and are less likely to smoke, be obese, or drink heavily. They tend to be better educated and more well-to-do. And wine is usually consumed with meals, which may be healthiest. This may help explain why some studies have found that wine seems to provide more health benefits than beer or liquor - or even healthier than abstaining. Though wine does contain healthful phytochemicals, the crucial heart-protective element appears to be the alcohol itself, when consumed in moderation. University of California Berkeley Wellness Letter 2/02.
From the Flight Surgeon:
"WHITHER GOEST THOU?"
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication-LK)
It is soon to be vacation time for us Zonies so our heads point to compass north. There is a price for us as the season approaches. Longer hours prior to departure being the main cost. As it has been so shall it be this year. Just part of the dues one pays. It’s OK and fair enough!
I have a few ideas to offer about vacations and medicines. Of course where you go and when you go there will dictate what you might require. For those going to “exotic” places far afield, a call to the County Health Department for advice is in order. Things change. Travel agency medical advice may or may not be current. It won’t hurt to double check. In contrast, going to a relatively well populated resort area might only require that you have three Band-Aids and two aspirins. These two situations are the easy one to prepare for.
It’s the campers, hikers, and people who prefer less populated areas that might be benefitted by a few ideas I might offer. Sunscreen is a must as is a “Chapstick” equivalent. The 100% DEET insect repellant doesn’t work any better than lesser percentages - it just costs more. The Army prefers a repellant containing permethrain, but you’ll have to find it at REI. Treat water with Terramycin and a special iodide that is made to kill Giardia. The more beautiful the mountain stream, the faster flowing and the more sunlight hits the water, the more likely it is to contain ameoba.
For my “outdoor” guys I like to put together a sort of “care package” containing prescription medication for pain, infection, and allergy. My guys are taught or know how to use these carefully and wisely. If you fit in this relatively “primitive area” group give your doc a ring. I am sure he’ll fix you up with ‘scripts that will allow you an extra edge if you have a problem away from immediate medical care.
As far as flying is concerned, it would, I’m sure, never, never occur to you not to have water on board. Of course you would!
It wouldn’t hurt for you fisher persons to review the proper way to remove hooks. I don’t mean “just push it through and snip off the barb.” I mean the other way also for other hookups that can’t be done the simple way.
We always say that having available emergency gear works like a St. Christopher medal. If you have it you won’t need it! One last personal thought on outdoor gear...I like to substitute Kleenex for regular bathroom tissue. After all it’s supposed to be a vacation isn’t it?
Things to be thankful for:
1. My favorite military author Tom Clancy and the fact that there’s no “u” in Rwanda!
2. Upcoming vacation and rest.
Best,
Joe
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
MAKING NONFAT MILK TASTE BETTER - we have long promoted nonfat milk for a great source of protein and calcium without the butterfat, but many complain about the watery taste when compared to whole milk. To reap the benefits of nonfat milk, but with a richer taste, add a tablespoon or two of nonfat dried milk to each cup. This will make it thicker and richer-tasting, and also boost the calcium and protein content, with no increase in fat. University of California Berkeley Wellness Letter 7/01.
CHRONIC SINUSITIS? - it is more than just a runny nose. It is estimated that 37 million Americans suffer the never-ending sinus infection that leaves them with breathing problems and headaches.
Mayo Clinic scientists believe they have a solution. Suspicious of a fungus that grows in nasal passages, scientists tested patients and found that 96 percent had spores in their mucus. Treating some of the test patients with an antifungal spray for several months, 75 percent of them were symptom-free. It is estimated that the antifungal spray will be available in three to five years, after many more tests and studies are conducted. Health 1/01.
TEA TO PROTECT YOUR SKIN - a recent Rutgers University study found that mice given green tea had 51 percent fewer incidences of skin cancer than control mice, even after prolonged exposure to damaging ultraviolet rays. The researchers believe that green tea may protect humans against skin cancer, also. They suspect that antioxidants in green tea fight skin cancer by neutralizing the free radicals that damage skin cells. Men’s Health 3/02.
GOLF TIP - skip the cart. A recent study of middle-aged golfers showed that walking during a game of golf significantly increased aerobic performance and core-muscle endurance, while reducing weight, abdominal skinfold thickness, and waist circumference. The golfers also showed decreased levels of total cholesterol and triglycerides. If the course requires you to take a cart, keep it on the cart path to help increase the amount of walking to the ball you do throughout the day.
Also, a Canadian study found that golfers who tightened their abdominal muscles at the start of their swing had less back pain than those who did not. Men’s Fitness 9/01, Men’s Health 3/02.
WHAT TO EAT BEFORE EXERCISE - what to eat before exercising depends on what kind of exercise you will be doing; how long you’ll be doing it, and on individual preferences. Look at the kind of activity and intensity and duration to determine what works best for you.
The body’s energy stores come from foods eaten hours, even days earlier. The goal is to maintain blood sugar and carbohydrate stores in the body, but not have much undigested food in the stomach, which can cause indigestion, gas, or other discomfort. Eat one to four hours before the event - the shorter the time to the event, the smaller the meal or snack should be to allow for digestion. Choose foods that are high in carbohydrates (preferably complex carbs, but not high in fiber), low in fat, and moderate in protein - such as pasta, crackers, a banana, or low-fat yogurt.
For years most exercise experts have advised not eating anything, especially sugary foods or drinks, during the last hour, since that can boost insulin levels and result in a drop in blood sugar, which could impair performance. But some studies have not found a detrimental effect in most people. Again, it depends on what you will be doing and on what you have eaten earlier and what you will consume while exercising. If you do eat during the final hour, try a small (less than 300 calorie), low-fat snack or lightly sugared beverage.
During endurance events (such as long-distance running or cycling), it is important to eat something to supply energy to fuel your muscles and brain for sustained exercise and prevent the fatigue that can result from low blood sugar. High-carbohydrate snacks such as sliced oranges or apples, crackers, rice cakes, cold baked potatoes, or energy bar or beverages such as sports drinks may stave off fatigue.
Finally, drink plenty of fluid before you exercise. Experts recommend 14 to 20 ounces of fluid two to three hours beforehand. Also drink 7 to 10 ounces a few minutes before starting. This will optimize fluid balance in the body. It is very important to drink during prolonged workout, also. University of California Berkeley Wellness Letter 7/01.
SKIPPING BREAKFAST? - according to Debbie A. Cooper, R.D., clinical nutrition manager for Easton Hospital in Pennsylvania, breakfast is the most important meal of the day...it is important to get the metabolism started early. To do that, you need something in your system.
Researchers in Scotland found that breakfast eaters tend to be leaner, and generally consume less fat and cholesterol. They also get more fiber in their diets, which helps to curb appetite later in the day. If you take cereal in the morning, watch the sugar content and look for whole grains as the main ingredient. Men’s Fitness 12/00.
REDUCING PROSTATE CANCER RISK - taking aspirin or non-acetaminophen pain relievers regularly may reduce the risk of prostate cancer by 15 to 24 percent, according to a National Institute on Aging study.
Also, exposure to infectious agents, including those that trigger sexually transmitted diseases, may increase the risk of developing prostate cancer. Researchers believe that men with the highest numbers of female sex partners may face the greatest risk of developing the disease. Men’s Health 10/01.
FISH IS BRAIN AND MOOD FOOD - groups with the highest fish consumption have the lowest rates of depression in the world. The Japanese eat the most fish and have the lowest depression rate of any developed country. Researchers believe that the omega-3 fatty acids found in fish play an important role in brain chemistry - a shortage of them may contribute to certain psychiatric illnesses. The researchers have also found that inflammation in the brain plays a large role in depression, and omega-3's have an anti-inflammatory effect. Consumption of omega-3's in the United States has fallen this past century, as people consume more highly processed foods, while rates of depressive illnesses have soared.
The brain is largely composed of fat. Fats, along with water, are the chief components of brain cell membranes, and the specialized tissues enclosing the nerves. Some types of fat must be consumed to support human life and contribute to brain tissue health.
The saturated fat that comes primarily from meat and full-fat dairy products is not beneficial to brain cells. These tissues require poly-unsaturated fats, especially the long-chain omega-3 fatty acids found in fish - these fatty acids are called eicosapentenoic acid (EPA) and docosahexenoic acid (DHA). Fish get these from the algae they eat. (Some leafy green vegetables, as well as walnuts, flaxseed, and canola oil, contain shorter-chain omega-3s - which are not readily converted by our bodies into EPA and DHA.)
Fish consumption seems to go along with higher levels of mental functioning among the elderly. Also, the omega-3's found in cold water fish cut the risk of blood clots and thus lessen the chance of a heart attack and stroke. Eating salmon, tuna, or albacore twice a week seems to provide the protection that omega-3's can yield. University of California Berkeley Wellness Letter 10/01, Men’s Fitness 9/01.
JELLYFISH ANTIDOTE - not all jellyfish are toxic, but if you are stung with a bad one, you will feel mild burning and stinging and may develop a long red welt that looks like a whip mark (hard to explain to a loved-one!).
If you have to pull the tentacle off, protect the hand with cloth, a glove, or anything to keep the stingers off the skin. To deactivate the stinging cells, wash with sea water. It is important never to apply fresh water to a sea sting because it can cause more venom to be released. Then apply vinegar or vinegar compresses for a least 5 to 10 minutes. It is important to apply the sea water and vinegar as soon as possible after the stinging incident. Afterwards, it may be necessary to remove any remaining stingers with tweezers. University of California Berkeley Wellness Letter 7/01.
INCREASING DRUG COSTS - last year, drug companies like Merck, Pfizer, and LaRoche spent a total of $11 billion to court doctors to recommend their products. That comes to about $11,000 a year for every physician in America. These companies spend more on marketing and administration than on research and development. The number of drug salesmen to spread this loot has doubled in the last 5 years - from 41,800 in 1996 to 83,000 last year. Men’s Health 10/01.
FEELING FULLER - eating a diet plentiful in high-fiber whole-grain breads can make you feel fuller. Australian researchers fed test subjects seven kinds of bread and rated the breads’ “satiety” scores over the next two hours. Regular soft white bread scored the lowest - bulky, less refined breads, especially those with a coarser texture and high fiber content, scored highest, and when people ate them they tended to consume fewer calories during the rest of the day. University of California Berkeley Wellness Letter 12/01.
WINE OR BEER - wine drinkers have healthier habits than beer drinkers, according to a Danish study. They tend to have better diets and are less likely to smoke, be obese, or drink heavily. They tend to be better educated and more well-to-do. And wine is usually consumed with meals, which may be healthiest. This may help explain why some studies have found that wine seems to provide more health benefits than beer or liquor - or even healthier than abstaining. Though wine does contain healthful phytochemicals, the crucial heart-protective element appears to be the alcohol itself, when consumed in moderation. University of California Berkeley Wellness Letter 2/02.
From the Flight Surgeon:
"WHITHER GOEST THOU?"
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication-LK)
It is soon to be vacation time for us Zonies so our heads point to compass north. There is a price for us as the season approaches. Longer hours prior to departure being the main cost. As it has been so shall it be this year. Just part of the dues one pays. It’s OK and fair enough!
I have a few ideas to offer about vacations and medicines. Of course where you go and when you go there will dictate what you might require. For those going to “exotic” places far afield, a call to the County Health Department for advice is in order. Things change. Travel agency medical advice may or may not be current. It won’t hurt to double check. In contrast, going to a relatively well populated resort area might only require that you have three Band-Aids and two aspirins. These two situations are the easy one to prepare for.
It’s the campers, hikers, and people who prefer less populated areas that might be benefitted by a few ideas I might offer. Sunscreen is a must as is a “Chapstick” equivalent. The 100% DEET insect repellant doesn’t work any better than lesser percentages - it just costs more. The Army prefers a repellant containing permethrain, but you’ll have to find it at REI. Treat water with Terramycin and a special iodide that is made to kill Giardia. The more beautiful the mountain stream, the faster flowing and the more sunlight hits the water, the more likely it is to contain ameoba.
For my “outdoor” guys I like to put together a sort of “care package” containing prescription medication for pain, infection, and allergy. My guys are taught or know how to use these carefully and wisely. If you fit in this relatively “primitive area” group give your doc a ring. I am sure he’ll fix you up with ‘scripts that will allow you an extra edge if you have a problem away from immediate medical care.
As far as flying is concerned, it would, I’m sure, never, never occur to you not to have water on board. Of course you would!
It wouldn’t hurt for you fisher persons to review the proper way to remove hooks. I don’t mean “just push it through and snip off the barb.” I mean the other way also for other hookups that can’t be done the simple way.
We always say that having available emergency gear works like a St. Christopher medal. If you have it you won’t need it! One last personal thought on outdoor gear...I like to substitute Kleenex for regular bathroom tissue. After all it’s supposed to be a vacation isn’t it?
Things to be thankful for:
1. My favorite military author Tom Clancy and the fact that there’s no “u” in Rwanda!
2. Upcoming vacation and rest.
Best,
Joe
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