REPORTING POINT EXPRESS 04-02
AEROMEDICAL NEWS
Live healthy...live well”
HEALTH NEWS
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
BBQ TIP - having burgers for dinner? Flip them frequently while cooking them over low heat. A study in the Journal of the National Cancer Institute found that this is the most effective way to kill E. coli and limit formation of carcinogens in the meat as it cooks.
Also, when cooking burgers, don’t judge doneness by the color inside. Two recent USDA studies found that burgers that look brown in the center often are not cooked through and thus may be unsafe to eat. Ground beef that was frozen is most likely to look brown inside when undercooked. Burgers taken off the grill with pink centers continue to brown for several minutes, even though their internal temperature is still too low. Burgers should be cooked to an internal temperature of 160 degrees F. to kill E. coli bacteria - use a meat thermometer. Men’s Health 3/01, University of California Berkeley Wellness Letter 7/01.
STAYING MENTALLY FIT - people who stay mentally active throughout their lives are three times less likely to develop Alzheimer’s disease than people who gradually give up mental activities as they get older, according to a study from Cleveland’s Case Western Reserve University.
Staying active keeps neurons in the brain strong and makes them more resistant to the age-related degeneration that appears to trigger Alzheimer’s disease. Men’s Health 7/01.
COSMETIC WARNING - if you use a cosmetic that contains alpha hydroxy acids (AHAs), use extra sunscreen when outdoors. AHAs have a modest effect in reducing fine wrinkles and other signs of photo-aging by removing the top, sun-damaged layer of skin. But this also makes your skin more vulnerable to further sun damage. Even though some of these cosmetics contain a sunscreen, you will need extra sun protection even a week after using the product. University of California Berkeley Wellness Letter 7/01.
FAT & LAZY IS A KILLER - being fat and lazy doesn’t just make you look bad in a Speedo - it has now been officially designated a disease - sedentary death syndrome. Medical researchers estimate that fully 750,000 Americans a year die of heart disease, diabetes, and colon cancer, and research has concluded that one-third of those deaths could be prevented by physical activity - get off the couch! Men’s Fitness 9/01.
SOAK IT OVERNIGHT - if you are making stir-fry, soak the rice first. According to a Japanese study, soaking brown rice in warm water before cooking it can more than double its nutritional value. As rice soaks, it releases enzymes that not only increase its fiber, vitamin, and mineral content, but also boost antioxidant and amino acid levels. Soaking rice also makes it taste sweeter, since the germination process that triggers the release of the enzymes also brings out the sugars and proteins within the grain, and soaking the rice softens the outer bran layer, making the rice easier to cook. Just plan your meal early - the rice has to soak overnight for the improvement to occur. Men’s Health 5/01, University of California Berkeley Wellness Letter 7/01.
Zn FOR COLDS - AN UPDATE - there has been mixed results from published studies concerning using zinc to lessen the effects of colds. Researchers at Wayne State University recruited test subjects with early cold symptoms and gave them zinc lozenges or placebos. The subjects taking the medicated lozenges had colds that lasted about 4 days - half the time of the placebo-taking subjects. In this test, the subjects took zinc acetate, which the body absorbs more easily than the version used in previous studies. These subjects used a relatively high dosage - 80 mgs. per day. However, other scientists point out that the distinctive medicated taste of the lozenges might have compromised the objectivity of the tests. Also, scientists do not understand why zinc would work to lessen the effects of colds. The study’s authors recommend trying the zinc treatment for 3 or 4 days, but be careful as taking zinc for longer periods can cause a copper deficiency. Health 11/00.
SOME DECONGESTANTS MAY MAKE IT WORSE - certain nasal decongestants may make breathing problems worse. Eastern Virginia Medical School researchers recently discovered that the popular nasal spray preservative benzaldonium chloride (BKC) destroys white blood cells. When white blood cells die, they release inflammatory substances that may ultimately trigger an increase in nasal congestion and irritation. If you have recurrent nasal problems, the study’s author recommends switching to a decongestant without preservatives. Oral medications like Benadryl, Aleve, and Actifed are BKC-free, as are Benzedrex and Vicks Vapor decongestant inhalers. Men’s Health 10/01.
BLUEBERRIES - a Tufts University study has found that anthocyanins - the chemicals that make blueberries blue - boost the ability of brain cells to send and receive signals from other cells. Also these berries contain resveratrol, a heart disease and cancer-fighting antioxidant found also in red grapes and red wine. Blueberries - which have more antioxidants than any other fruit besides prunes - match red grapes for being the best source of resveratrol. Certain compounds in blueberries may also aid vision.
Eating tip: don’t wash the berries until ready to serve. Men’s Fitness 9/01, Men’s Health 10/01, University of California Berkeley Wellness Letter 7/01.
THE ANTI-SORENESS VITAMIN - antioxidants like vitamin E reduce muscle soreness caused by lifting weights. A recent study from Ball State University showed subjects who took 1,200 I.U. of vitamin E showed statistically lower levels of free radicals after working out, which translated to less soreness after weight-lifting. Men’s Health 3/01.
GINSENG - AN UPDATE - last December, we reported that the herbal ginseng was ineffective in altering mood. However, a number of studies have shown that ginseng stimulates the secretion of insulin, which regulates glucose levels in the blood. (Diabetics have trouble maintaining the correct balance of insulin and blood sugar.) Last year, researchers at the University of Toronto reported that non-insulin-dependent diabetics who took American ginseng before or during a high-glucose meal had significantly lower blood-sugar levels than study subjects who took a placebo - 19 percent on average. That is comparable to the effects of some diabetes medications. These test findings were verified with another follow-on study.
Although these results are promising, experts advise people with the disease against taking ginseng yet. Researchers have not figured out which of ginseng’s components might be responsible for lowering blood sugar, nor are they certain which form of the herb is most effective, how it interacts with other drugs, or how much a diabetic should take. Also, though ginseng appears safe at low doses for short periods of time, it could have adverse effects with long-term use, particularly in someone with a condition as serious as diabetes.
People take ginseng for many different reasons - herbal marketers promote its use as an “adaptagen” - it “adapts” to the needs of the person taking it. This vague and lofty claim is not substantiated by any medical evidence in this country. Germany’s Commission E, one of the world’s most respected bodies when it comes to evaluating the safety and efficacy of herbal remedies, has approved ginseng as a “tonic for invigoration and fortification in times of fatigue and debility, for declining capacity for work and concentration , and also during convalescence.”
Ginseng has many different forms; American ginseng (Panax quinquefolius), found in hardwood forests in North America, has biological properties very different from those of Korean or Asian ginseng (Panax ginseng), which is cultivated in Asia. Siberian ginseng (Eleutherococcus senticosus) is not actually ginseng, but a cousin of the herbal.
Consumers looking for Panax ginseng may not be getting what they want - a recent survey conducted by ConsumerLab.com, an independent laboratory that screens health products, found that only 9 of the 22 ginseng products tested passed minimum standards. Several brands were contaminated with pesticides, and others had lower doses of ginsenosides than listed on the label.
Ginseng may has some positive uses; it certainly has enjoyed popularity in Europe. But since it is unregulated in this country, potency and efficacy are uncertain. Many unsubstantiated claims are made by manufacturers of ginseng products. Health 11/00.
EATING TO STAY HEALTHY - yet another study, this time an English study of nearly 20,000 people, found that those with the highest vitamin C concentration in the blood had about half the mortality rate of those with lowest levels. They estimated that even a small daily increase in vitamin C-rich fruits and vegetables - about 2 ounces - was associated with a 20% decrease in risk of death. Vitamin C consumed in food reaped this benefit, as it is possible that other phytochemicals combined with the vitamin C to give these positive results. University of California Berkeley Wellness Letter 10/01.
EATING TO REDUCE PROSTATE CANCER RISK - although food is not medicine, there are some foods and nutrients that are being recognized as credible at reducing prostate cancer risk.
1. LYCOPENE - we have mentioned several times in past articles, the benefits of consuming lycopene, the nutrient found in tomatoes. Taking as little as 15 mgs of lycopene daily - as little as two to four servings of tomato sauce per week - can cut the risk of prostate cancer by up to 34 percent. Add some carrots to the sauce - the beta-carotene in the carrots boosts the body’s lycopene absorption.
2. BORON - a recently release report indicates men with the highest boron intake are 65 percent less likely to develop prostate cancer than men with the lowest boron intake. Foods rich in boron include raisins, peanuts, apples, pears, peaches, oranges, grapes, and peanut butter.
3. SOLUBLE FIBER - oatmeal and beans are prime sources of soluble fiber. Consuming soluble fiber lowers blood levels of prostate-specific antigen (PSA), besides lowering LDL cholesterol levels. Fruits and vegetables are also good sources of soluble fiber.
4. SELENIUM - recent studies have confirmed that those with the highest daily consumption of this mineral were two-thirds less likely to develop prostate cancer than those who consumed the least amount of selenium. Foods rich in selenium include tuna, Brazil nuts, and sunflower seeds. To ensure an adequate amount of selenium, a daily supplement with 200 mcgs should be sufficient.
5. VITAMIN E - this antioxidant may be especially helpful in those who have smoked. A recent study showed male smokers who supplemented with 50 I.U. of vitamin E daily had a prostate-cancer rate 34 percent lower than those who did not supplement with vitamin E. The natural form of vitamin E is most effective at combating cancer, but foods rich in vitamin E (nuts, seeds, and oils such as olive, peanut, and canola) are also high in fats and calories. Eating moderate amounts of these foods and taking at least a 200 IU supplement of vitamin E is a good compromise ensuring adequate amounts of vitamin E are available to your body. The antioxidant is fat-soluble and should be taken with a meal which has a little fat available
to help the body absorb this valuable nutrient. If taking supplements to increase vitamin E in the body, the same dose of natural “d-alpha tocopherol” delivers twice the nutrients as synthetic “dl-alpha tocopherol,” i.e. it has twice the bioavailability to the body as the synthetic, cheaper version.
6. SOY - Japanese men have a 10 to 15-times lower prostate-cancer rate than American men. Many research scientists feel that soy, which is a major protein-source in the Asian diet, is responsible for the lower prostate-cancer rates. One serving a day (½ cup of soy milk on cereal) may be adequate to lower cancer risk.
7. CONSUME LESS SATURATED FAT - the typical American diet is heavy with saturated fat from meat and dairy products. Research reveals that those with the most saturated fat in their diets are twice as likely to have prostate-cancer as those who eat the least amount of saturated fat. Besides lower your risk of prostate-cancer, eating less saturated fat lowers risk for heart disease and type-2 diabetes. Men’s Health 7/01, Men’s Health 12/00.
MOTION SICKNESS? - instead of reaching for Dramamine, try a cold compress and a turkey sandwich. A Penn State University study found that cooling the forehead with a cold rag and eating a protein-rich snack may help avoid developing motion sickness. Researchers found the cold will help keep you from feeling nauseated, while any food that’s high in protein can make the stomach more resistant to getting upset. Men’s Health 10/01.
