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
