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.