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.