REPORTING POINT 12-03
HEALTH NEWS
ALive healthy...live well@
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
(Past issues of "Health News" are available on my son's website, which includes a word-search engine - just go to the site with your browser and insert the key word to find past articles: http://home.earthlink.net/~candace_ball/healtharticles/frameset.htm) - LK
GREEN TEA FOR ALLERGIES? green tea may help the body fight allergies and asthma. Japanese researches found that a chemical in green tea blocks the production of immunoglobulin E, a compound the body needs to trigger allergic reactions. Men's Health 3/03.
YOGURT FOR MIGRAINES - the bacteria in yogurt can rid the body of many of the strains of bacteria that trigger chronic migraines. Researchers at the University of Milan in Italy found that after a year, individuals who took a course of antibiotics and ate a cup of yogurt daily were 30 percent less likely to suffer migraines, compared to those who took the antibiotics only. Men's Health 9/02.
CALCIUM AIDS BONES AND A LOT MORE - besides helping maintain bone mass as one ages, according to new research, consuming calcium also protects against heart disease and colon cancer. In a study published in The American Journal of Medicine, scientists found that women who took 1,000 milligrams of calcium daily had four times higher levels of HDL (good cholesterol) after 12 months than the placebo group. A separate study by Harvard University found that people who consumed at least 1,250 milligrams of calcium a day over a decade were less likely to develop certain types of colon cancer.
The average woman only get about 625 milligrams of calcium a day - the recommended amount for adults under 50 is 1,000 milligrams - 1,200 for those over 50. Good sources of calcium include yogurt, broccoli, bok choy, dried figs, kale, sardines, almonds, and of course, skim milk. Also many orange juice products are also fortified with calcium. Health 9/02.
NUTRITIONAL QUIZ 1 - Milk is a great source of calcium. Which of these are also good sources?
a) broccoli
b) almonds
c) sardines with bones
d) collards
e) dried figs
Answer is below.
CONSIDERING SURGERY? - surgeons are trained to cut...period! If your doctor has recommended a coronary bypass, hysterectomy, prostate removal, or a long list of other common elective operations, consider that studies recently released by Dartmouth College show a great deal of unwarranted variations in the numbers of invasive procedures conducted in the U.S. The likelihood of surgery being recommended depends more on the doctor you see than whether you really need the operation.
Avoiding unnecessary surgery requires a proactive patient willing to challenge opinions and to research surgical options. Doctors have biases that may conflict with your best interest. A urologist is more inclined to recommend surgery for prostate cancer, while a radiotherapist is likely to recommend radiation. Likewise, an orthopedic surgeon will lean toward back surgery for disk compression, while a sports medicine doctor will more often advise physical therapy.
Also consider that our medical system does not reward physicians for talking. It rewards them for doing. Some patient-advocates cite statistics that show that the most commonly performed procedures are also the most expensive.
With this in mind, never accept one doctor's word that you need an invasive procedure. Be especially wary of the Abig-ticket@ operations that insurance investigators and patient advocates say are overdone. Information is available online (www.dartmouthatlas.org) to see if a procedure that is recommended in your area is performed at a rate far higher than the national average. By selecting ACustom Reports@ and entering your state under ACommunity Profile Reports@, you can find, for example, that there are high numbers of back surgeries in Boise and bypass surgeries in Redding, California.
Get a second, third, or even fourth opinion. Most insurance companies cover and encourage multiple consultations.
Try to get opinions from different kinds of relevant specialists and do not get opinions from physicians who are professionally associated with the doctor who recommended the surgery.
Try to consult with physicians associated at the nearest teaching hospital. As an academic institution, they are more likely to be up on the latest medical research. Also, doctors there are more often salaried rather than paid by the procedure, so they do not have a financial interest in the surgery. Surgeons are not inclined to contradict each other, so give only the medical history and test results. Do not divulge the previous physician's diagnosis or the treatment recommended - that way you will not prejudice the consulting doctor's judgement. Some professionals recommend getting at least three doctors in agreement on what needs to be done.
Educating yourself and learning about your condition will help you when considering options and consulting with the physicians. Pamphlets offered at medical offices are usually too general and often are nothing more than marketing brochures. Internet sources such as YourSurgery.com lists details on various procedures, which diagnostic tests are recommended, and gives detailed and animated depiction of surgical procedures. In addition to the success rate and possible complications of surgical procedures, information is available that may suggest non-surgical therapies.
Medical school libraries are another valuable resource because they have access to the latest research on surgical outcomes and alternatives. Many medical libraries now have consumer sections with librarians devoted to helping the general public find information. Be especially interested at the statistics on medical errors - a 1999 National Institutes of Health study estimates 98,000 people admitted to hospitals die annually from medical errors.
The following websites can furnish information that can help you make informed decisions with your surgeon as to the appropriateness of recommended surgery:
ahcpr.gov Consumer tips for patients, plus databases and information links.
dartmouthatlas.org Identifies areas where abnormally-high surgical procedures occur.
guidelines.gov Standard clinical guidelines for various procedures listed.
medicalconsumers.org Different medical procedures and their effectiveness examined
yoursurgery.com Descriptions of operations and diagnostic test available for $5 per report.
Be involved in the medical decisions with your doctor - it is your body and life! Business Week 7/7/03.
SWEAT HARDER, LIVE LONGER - the effort that is expended in a workout is perhaps a better life-span predictor than the health risks associated with high blood pressure or smoking.
Stanford University researchers measured test subjects' physical exertion using metabolic equivalents (METs). METs measure the amount of oxygen the body needs to perform a task. Sitting requires one MET; brisk walking requires five.) For each additional MET, people in the study increased their chances of living longer by 12 percent.
So if you are a couch-potato, getting up and exercising - and working up in intensity to rapid breathing - could minimize health risk and increase one's longevity. Health 9/02.
ROLLING THE DICE? - herpes has been shown to affect more than a quarter of the people taking part in a study of relatively affluent suburban areas of six U.S. cities. However, only 4 percent reported a history of the condition.
The survey studied 36 primary-care physician offices in relatively affluent suburban areas of six U.S. cities, where 25.5 percent tested positive for the virus that causes genital herpes.
The results of this study were presented at the 15th Biennial Congress of the International Society for Sexually Transmitted Diseases Research. "One of the reasons herpes continues to spread is because very few people with the virus know they have it," said Douglas Fleming, lead study author and assistant professor in the Department of Medicine at Robert Wood Johnson Medical School in Piscataway, NJ. "In order to help manage the spread of the disease, both doctors and patients need to be aware that everyone who is sexually active is at risk for getting herpes."
Nationwide, it is estimated that 1 in 9 Americans may be afflicted with the virus. It is not fatal and the outbreaks are treatable, but there is no cure. Condoms are not a sure defense because any skin-to-skin contact beyond the protection of the latex may result in transmission of the disease.
HUMAN PAPILLOMAVIRUS (HPV) - currently it is estimated that 1 in 12 Americans are carrying this virus. Most women who carry one of the viruses that cause genital warts do not know that they are infected. Many women may experience slight indications of the disease before the immune system reacts to prevent further medical complications such as cervical cancer.
CHLAMYDIA - the Centers for Disease Control estimates that 1 in 18 may be infected with the disease and that half of all sexually active women will have been infected with chlamydia by age 30. Seventy-five percent of women and fifty percent of men with chlamydia have no symptoms and never seek treatment. It is treatable with antibiotics.
GONORRHEA - nicknamed Athe clap@ in a prior generation, gonorrhea is still around to cause burning sensations when urinating. It is increasing in frequency in mostly young women under the age of 20. It is curable with antibiotics.
SYPHILIS - not very common anymore, it is easily detected and can be cured with a single dose of penicillin if treated within one year.
HIV - it is estimated that 40,000 women have the virus and another 140,000 have AIDS. Rates of infection are also starting to increase among men after several years of decline. Still no cure, but extensive research may yield a vaccine within the next couple of years.
HEPATITIS B VIRUS - while not very common yet, 6 percent of those who do contract the disease will develop chronic infections, and of those, 25 percent will die of liver disease. The disease is very active - you can get it by sharing the toothbrush of an infected person. The disease has a preventative vaccine, but it was not routinely given to infants until 1991. Hepatitis C does not have a cure at this time and may be fatal.
UPI 7/28/03, Men's Health 9/02.
NEW BACK PAIN TREATMENT - a new heat treatment can repair many problems that cause chronic back pain.
To perform the procedure, called intradiskal electrothermal therapy (IDET), doctors insert a small catheter into the damaged disk in the spine. The catheter is heated to a temperature high enough to toughen the outer layers of the disk, while destroying nerve endings inside that may be triggering pain.
A preliminary study of those who suffered back problems, revealed that patients' pain levels were reduced by 50 percent or more with the results lasting at least two years. Men's Health 9/02.
GO FOR A WALK; SAVE YOUR MIND - you can reduce your risk of Alzheimer's disease by 33 percent if you briskly walk just 30 minutes three times a week. Archives of Neurology.
NUTRITIONAL QUIZ ANSWER: all - ounce for ounce, dried figs, almonds, and some dark green vegetables have as much calcium as milk. Sardines with bones have about 370 milligrams of calcium in a 3-ounce serving - more than a cup of milk. University of California Berkeley Wellness Letter 6/03.
Monday, December 1, 2003
Saturday, November 1, 2003
Health News
REPORTING POINT 11-03
HEALTH NEWS
ALive healthy...live well@
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
(Past issues of AHealth News@ are available on my son's website, which includes a word-search engine - just go to the site with your browser and insert the key word to find past articles: http://home.earthlink.net/~candace_ball/healtharticles/frameset.htm) - LK
PREGNANT? - TRY FISH - researchers in Denmark found that pregnant women who eat fish at least once a week are less likely to deliver prematurely and have low birth-weight babies than those who skip seafood. The researchers suspect that the omega-3 fatty acids in fish help protect against complications.
Some fish can contain high levels of mercury, which may be harmful to the fetus. To be safe, avoid shark, swordfish, king mackerel, and tilefish, and eat an average of no more than 12 ounces (3 to 4 servings) of cooked fish per week. Health 7/02.
GOT GAS? - try exercising! Exercise helps the body absorb gases that build up in the colon, which means that they are less likely to be expelled. Besides legumes and cabbage, other sources of intestinal gas can be beverages made with fructose or low-carbohydrate sweeteners such as sorbitol, which are poorly digested by the body and are excreted partly in gaseous form. Men's Health 9/00.
FOOD TIP - eat more natural, unprocessed foods. They tend to be lower on the glycemic index (less insulin-spike) and higher in fiber, which means they are filling as well as nutritious. Men's Fitness 9/00.
WANT TO BUILD MUSCLE? - cut down on stress and caffeine, and go to bed earlier. Deep sleep promotes the body''s release of growth hormone.
Also re-examine your diet. Do not skip meals. Make sure that you are getting plenty of protein and complex carbohydrates and that you consume protein and carbs within 90 minutes (30 minutes is better) of every workout. Men's Fitness 9/00.
FRUIT: THE ULTIMATE APPETIZER - eating a piece of fruit 30 to 60 minutes before a meal could help diabetics, and non-diabetics, keep blood sugar levels in check.
Researchers from Ohio State University discovered that subjects who been given 2 teaspoons of fructose (the amount of natural fruit sugar in an apple) before eating a serving of instant mashed potatoes, had less of an insulin-spike in their blood levels from the potatoes. Once absorbed by the liver, the fructose activated an enzyme called glucokinase, which reduces blood sugar levels, keeping blood-sugar levels stable. Having fewer blood-sugar spikes helps prevent the body from going into a fat-storage mode, so it can help keep you leaner, even if you are not diabetic. Men's Health 3/03.
WANT TO LOSE THAT GUT? - diet or exercise to lose? In a 2000 study in the Annals of Internal Medicine, a group who only dieted dropped just as much weight (16 2 pounds) and just as much belly fat (2 pounds) as the group who simply exercised but kept their original way of eating.
The researchers concluded that the combination of diet and exercise is still the best way to permanently reduce belly fat. The diet-only group in the study lost less total fat and more muscle than the exercise-only group. Another study followed people who had lost 14 pounds on a 28 day crash diet. Five years later, they had regained all the weight with a twist - all the new weight was fat, whereas they had originally lost a combination of fat and muscle. Their health had also deteriorated in multiple ways, including increased insulin resistance and higher LDL cholesterol.
The best kind of exercise to engage in to lose than gut is simply the kind that you will stick with for the long-term. Cardio-exercising burns calories and weight-training builds muscles which increases your resting metabolism - giving you more strength and energy. Men's Health 7/02.
YET ANOTHER REASON TO QUIT SMOKING - you heard all the arguments against smoking by now: shortness of breath, poor athletic performance, heart disease, hardening of the arteries, and various wasting cancers. Now there is yet another negative result of lighting-up.
A recent UCLA study found that nicotine may cause degeneration in the part of the brain responsible for sexual arousal. In research in the lab, scientists found that nicotine damages part of the fasciculus retroflexus, a brain region above the thalamus that affects sexuality, as well as emotional control, REM sleep and seizures. Stop smoking and your little Afriend@ will thank you. Men's Fitness 9/00.
CANNED OR FRESH? B fresh isn't always best when it comes to fruit as fresh fruits that are left out at room temperature for a couple days can lose significant amounts of vitamin C. In some cases, it may be better to eat the canned or dried fruits. Canned fruit is processed immediately after picking, so it has the same nutrients as in the fresh-picked produce. Choose canned goods that are packed in natural juice (not syrup) to avoid extra calories and sugar. It is best to read the label to see what the packing house has added to the fruit. Dried fruits are just as nutritious and provide higher concentrations of fiber and iron than fresh fruit. They also give an energy boost, because of the natural fruit sugars in dried fruit. Try to brush your teeth after eating dried fruit as it is high in natural sugars and dried fruit may tend to stick to your teeth which may foster tooth plaque. Men's Health 3/03.
FAT FACTS B be a breakfast eater B in one study, 80% of those dieters who successfully lost 30 pounds and kept it off for at least a year, ate breakfast every day. Whole grain cereals and fruits with good lean, protein sources (yogurt, skim milk) are a great way to start and give your body the energy it needs to start an active day. Men's Health 3/03.
BE CRUSTY B eat your bread crust B according to a recent European study, bread crust is packed with antioxidants and may the be healthiest part of the bread slice. Scientists at the German Research Center of Food Chemistry found that when bread is baked, it produces a potential cancer-fighting antioxidant called pronyl-lysine. All bread contains the substance, but bread crust packs up to eight times more of the antioxidant than if found in the center of the loaf. Men's Health 3/03.
SUNGLASSES SHOPPING? - Insist on sunglasses that block "99%" or "100%" of all UV light. Don't fall for labels that simply say, "Blocks dangerous UV." The question is, "Exactly how much UV?"
WRAPAROUND - This is a good feature because UV light can slip under, over, and around the sides of ordinary frames and cancel out their UV protectiveness.
GRADIENT - These shaded lenses do not provide UV protection unless it's specified on the label. Single-gradient lenses (dark on top, lighter on bottom) are good for driving. They cut glare from the sky without restricting your view of the dashboard. They don't work very well at the beach or while skiing, though.
Double-gradient lenses (dark on the top and bottom, and lighter in the middle) are good for sports such as tennis, sailing, and skiing. Do not wear them for driving C it will be difficult for you to see the dashboard.
IMPACT RESISTANT - Plastic lenses are not as likely as glass to shatter when hit, but no lens is truly unbreakable C so don't rely on regular sunglasses to protect your eyes while playing tennis or racquetball; choose sports glasses.
Note: The polycarbonate plastic which is used in many sports sunglasses scratches easily, so look for ones with a scratch-resistant coating. Source: American Academy of Ophthalmology
From the Flight Surgeon:
"EYES RIGHT!"
by Joe Battersby, D.O.
FAA Medical Examiner
(Margaret, Joe, and Mary Jane)
(edited for this publication from AAmerica's Flyways,@ 5/02-LK)
I suppose it could be said that our column has drifted away from medical topics of late. The Mideast and terrorist mess just seemed to demand some Aventilation of anger and outrage@.
So, back to medical subjects that effect airmen BB i.e. eye problems beyond those involving a simple trip to Walgreen''s or Costco for a six buck pair of Areaders@.
There are several eye problems that are of some concern to us. First visualize the eyeball as a fluid filled Aball@. There is a lens in the front of the eyeball that focuses images on the inside rear lining called the Aretina@. If you think of the eye as a hollow but fluid-filled globe, with a lens in front and a layer of photo film on the inside of the globe, you're close enough on the anatomy to get the main drift. The optic nerve relays light messages to the brain and penetrates our globe from the rear then spreading over throughout the retina lining. If the fluid on the eye builds up too much pressure on the optic nerve because of improper drainage, the optic nerve can be damaged. There is a special area of the retina called the spot (or macula or stigma) on which the entering outside light images perceived are best focused. The drill is that light enters, and is focused (hopefully) on the macula by the lens. The light image is then fed to the brain by the optic nerve. Fluid pressure within the globe is kept at normal levels.
So what happens if problems appear in the system and what form do they take? Here are a few:
1. Cataracts: these are areas in which clouding of the lens appear. Think of looking through a roughed up surface on your windshield that prevents seeing through it clearly. While cataracts increase with aging, not all require surgery in the form of lens replacement or other approaches. Often stronger glasses can do the trick. Best advice would come from an eye guy who isn't behind in his Mercedes payments. I don''t think anybody really knows why the opacities form, they just know how. Not quite the same thing.
2. Glaucoma: the fluid in the hollow portion of our eyeball circulates in a replacement manner. New fluid in, older fluid out. This implies that a Apiping@ system is in place. If narrowing of the pipes occur too much then we can have a pressure occurring on the optic nerve supply which damages it. The key is to catch the pressure build up early and limit the damage. There are medicines and surgical approaches that can usually control or limit the problem.
3. Macular Degeneration: not so hot. Remember I said earlier that the Amacula@ was the spot on the retina where images are best clearly focused. What basically happens is that a substance called druse collects in the central part of the macula and starts to lower central vision. There is some evidence that a Acocktail@ of vitamin C, zinc, and beta-carotene and vitamin E may help. Problems are that zinc can cause anemia and lessen HDL cholesterol and vitamin E can cause bleeding in high dosages. There are some surgical laser approaches that are tried to stop bleeding (leaking) to the area involved in the Awet@ form of the disease. Like the Acocktail@ form of therapy, over all results are equivocal. At the bottom there is no cure. The situation is early detection, monitoring progress fairly close, and supervision by your eye guy. Difficulty reading, inability to recognize familiar faces across a room, etc, are red flags.
Regular check ups by your eye doc (especially as you age) are the program.
So this is a brief outline of some vision problems that we have to think about. Though not directly involved in these conditions we've talked about, common sense suggests that pilots living and operating in areas of high ultra-violet light should definitely wear Ashades@.
Best,
Joe
HEALTH NEWS
ALive healthy...live well@
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
(Past issues of AHealth News@ are available on my son's website, which includes a word-search engine - just go to the site with your browser and insert the key word to find past articles: http://home.earthlink.net/~candace_ball/healtharticles/frameset.htm) - LK
PREGNANT? - TRY FISH - researchers in Denmark found that pregnant women who eat fish at least once a week are less likely to deliver prematurely and have low birth-weight babies than those who skip seafood. The researchers suspect that the omega-3 fatty acids in fish help protect against complications.
Some fish can contain high levels of mercury, which may be harmful to the fetus. To be safe, avoid shark, swordfish, king mackerel, and tilefish, and eat an average of no more than 12 ounces (3 to 4 servings) of cooked fish per week. Health 7/02.
GOT GAS? - try exercising! Exercise helps the body absorb gases that build up in the colon, which means that they are less likely to be expelled. Besides legumes and cabbage, other sources of intestinal gas can be beverages made with fructose or low-carbohydrate sweeteners such as sorbitol, which are poorly digested by the body and are excreted partly in gaseous form. Men's Health 9/00.
FOOD TIP - eat more natural, unprocessed foods. They tend to be lower on the glycemic index (less insulin-spike) and higher in fiber, which means they are filling as well as nutritious. Men's Fitness 9/00.
WANT TO BUILD MUSCLE? - cut down on stress and caffeine, and go to bed earlier. Deep sleep promotes the body''s release of growth hormone.
Also re-examine your diet. Do not skip meals. Make sure that you are getting plenty of protein and complex carbohydrates and that you consume protein and carbs within 90 minutes (30 minutes is better) of every workout. Men's Fitness 9/00.
FRUIT: THE ULTIMATE APPETIZER - eating a piece of fruit 30 to 60 minutes before a meal could help diabetics, and non-diabetics, keep blood sugar levels in check.
Researchers from Ohio State University discovered that subjects who been given 2 teaspoons of fructose (the amount of natural fruit sugar in an apple) before eating a serving of instant mashed potatoes, had less of an insulin-spike in their blood levels from the potatoes. Once absorbed by the liver, the fructose activated an enzyme called glucokinase, which reduces blood sugar levels, keeping blood-sugar levels stable. Having fewer blood-sugar spikes helps prevent the body from going into a fat-storage mode, so it can help keep you leaner, even if you are not diabetic. Men's Health 3/03.
WANT TO LOSE THAT GUT? - diet or exercise to lose? In a 2000 study in the Annals of Internal Medicine, a group who only dieted dropped just as much weight (16 2 pounds) and just as much belly fat (2 pounds) as the group who simply exercised but kept their original way of eating.
The researchers concluded that the combination of diet and exercise is still the best way to permanently reduce belly fat. The diet-only group in the study lost less total fat and more muscle than the exercise-only group. Another study followed people who had lost 14 pounds on a 28 day crash diet. Five years later, they had regained all the weight with a twist - all the new weight was fat, whereas they had originally lost a combination of fat and muscle. Their health had also deteriorated in multiple ways, including increased insulin resistance and higher LDL cholesterol.
The best kind of exercise to engage in to lose than gut is simply the kind that you will stick with for the long-term. Cardio-exercising burns calories and weight-training builds muscles which increases your resting metabolism - giving you more strength and energy. Men's Health 7/02.
YET ANOTHER REASON TO QUIT SMOKING - you heard all the arguments against smoking by now: shortness of breath, poor athletic performance, heart disease, hardening of the arteries, and various wasting cancers. Now there is yet another negative result of lighting-up.
A recent UCLA study found that nicotine may cause degeneration in the part of the brain responsible for sexual arousal. In research in the lab, scientists found that nicotine damages part of the fasciculus retroflexus, a brain region above the thalamus that affects sexuality, as well as emotional control, REM sleep and seizures. Stop smoking and your little Afriend@ will thank you. Men's Fitness 9/00.
CANNED OR FRESH? B fresh isn't always best when it comes to fruit as fresh fruits that are left out at room temperature for a couple days can lose significant amounts of vitamin C. In some cases, it may be better to eat the canned or dried fruits. Canned fruit is processed immediately after picking, so it has the same nutrients as in the fresh-picked produce. Choose canned goods that are packed in natural juice (not syrup) to avoid extra calories and sugar. It is best to read the label to see what the packing house has added to the fruit. Dried fruits are just as nutritious and provide higher concentrations of fiber and iron than fresh fruit. They also give an energy boost, because of the natural fruit sugars in dried fruit. Try to brush your teeth after eating dried fruit as it is high in natural sugars and dried fruit may tend to stick to your teeth which may foster tooth plaque. Men's Health 3/03.
FAT FACTS B be a breakfast eater B in one study, 80% of those dieters who successfully lost 30 pounds and kept it off for at least a year, ate breakfast every day. Whole grain cereals and fruits with good lean, protein sources (yogurt, skim milk) are a great way to start and give your body the energy it needs to start an active day. Men's Health 3/03.
BE CRUSTY B eat your bread crust B according to a recent European study, bread crust is packed with antioxidants and may the be healthiest part of the bread slice. Scientists at the German Research Center of Food Chemistry found that when bread is baked, it produces a potential cancer-fighting antioxidant called pronyl-lysine. All bread contains the substance, but bread crust packs up to eight times more of the antioxidant than if found in the center of the loaf. Men's Health 3/03.
SUNGLASSES SHOPPING? - Insist on sunglasses that block "99%" or "100%" of all UV light. Don't fall for labels that simply say, "Blocks dangerous UV." The question is, "Exactly how much UV?"
WRAPAROUND - This is a good feature because UV light can slip under, over, and around the sides of ordinary frames and cancel out their UV protectiveness.
GRADIENT - These shaded lenses do not provide UV protection unless it's specified on the label. Single-gradient lenses (dark on top, lighter on bottom) are good for driving. They cut glare from the sky without restricting your view of the dashboard. They don't work very well at the beach or while skiing, though.
Double-gradient lenses (dark on the top and bottom, and lighter in the middle) are good for sports such as tennis, sailing, and skiing. Do not wear them for driving C it will be difficult for you to see the dashboard.
IMPACT RESISTANT - Plastic lenses are not as likely as glass to shatter when hit, but no lens is truly unbreakable C so don't rely on regular sunglasses to protect your eyes while playing tennis or racquetball; choose sports glasses.
Note: The polycarbonate plastic which is used in many sports sunglasses scratches easily, so look for ones with a scratch-resistant coating. Source: American Academy of Ophthalmology
From the Flight Surgeon:
"EYES RIGHT!"
by Joe Battersby, D.O.
FAA Medical Examiner
(Margaret, Joe, and Mary Jane)
(edited for this publication from AAmerica's Flyways,@ 5/02-LK)
I suppose it could be said that our column has drifted away from medical topics of late. The Mideast and terrorist mess just seemed to demand some Aventilation of anger and outrage@.
So, back to medical subjects that effect airmen BB i.e. eye problems beyond those involving a simple trip to Walgreen''s or Costco for a six buck pair of Areaders@.
There are several eye problems that are of some concern to us. First visualize the eyeball as a fluid filled Aball@. There is a lens in the front of the eyeball that focuses images on the inside rear lining called the Aretina@. If you think of the eye as a hollow but fluid-filled globe, with a lens in front and a layer of photo film on the inside of the globe, you're close enough on the anatomy to get the main drift. The optic nerve relays light messages to the brain and penetrates our globe from the rear then spreading over throughout the retina lining. If the fluid on the eye builds up too much pressure on the optic nerve because of improper drainage, the optic nerve can be damaged. There is a special area of the retina called the spot (or macula or stigma) on which the entering outside light images perceived are best focused. The drill is that light enters, and is focused (hopefully) on the macula by the lens. The light image is then fed to the brain by the optic nerve. Fluid pressure within the globe is kept at normal levels.
So what happens if problems appear in the system and what form do they take? Here are a few:
1. Cataracts: these are areas in which clouding of the lens appear. Think of looking through a roughed up surface on your windshield that prevents seeing through it clearly. While cataracts increase with aging, not all require surgery in the form of lens replacement or other approaches. Often stronger glasses can do the trick. Best advice would come from an eye guy who isn't behind in his Mercedes payments. I don''t think anybody really knows why the opacities form, they just know how. Not quite the same thing.
2. Glaucoma: the fluid in the hollow portion of our eyeball circulates in a replacement manner. New fluid in, older fluid out. This implies that a Apiping@ system is in place. If narrowing of the pipes occur too much then we can have a pressure occurring on the optic nerve supply which damages it. The key is to catch the pressure build up early and limit the damage. There are medicines and surgical approaches that can usually control or limit the problem.
3. Macular Degeneration: not so hot. Remember I said earlier that the Amacula@ was the spot on the retina where images are best clearly focused. What basically happens is that a substance called druse collects in the central part of the macula and starts to lower central vision. There is some evidence that a Acocktail@ of vitamin C, zinc, and beta-carotene and vitamin E may help. Problems are that zinc can cause anemia and lessen HDL cholesterol and vitamin E can cause bleeding in high dosages. There are some surgical laser approaches that are tried to stop bleeding (leaking) to the area involved in the Awet@ form of the disease. Like the Acocktail@ form of therapy, over all results are equivocal. At the bottom there is no cure. The situation is early detection, monitoring progress fairly close, and supervision by your eye guy. Difficulty reading, inability to recognize familiar faces across a room, etc, are red flags.
Regular check ups by your eye doc (especially as you age) are the program.
So this is a brief outline of some vision problems that we have to think about. Though not directly involved in these conditions we've talked about, common sense suggests that pilots living and operating in areas of high ultra-violet light should definitely wear Ashades@.
Best,
Joe
Wednesday, October 1, 2003
Health News
REPORTING POINT 10-03
HEALTH NEWS
Live healthy...live well
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
(Past issues of Health News are available on my son's website, which includes a word-search engine - just go to the site with your browser and insert the key word to find past articles: http://home.earthlink.net/~candace_ball/healtharticles/frameset.htm) - LK
EAT YOUR VEGGIES - in a study of 18,000 men, Chinese researchers discovered that those who ate the most broccoli and cauliflower had a 36 percent lower chance of developing lung cancer. Men=s Health 1/01.
WOOD WARNING - pressure-treated lumber may pose a health hazard for you and your family - if it has been treated with a protective chemical combination called chromated copper arsenate (CCA), which is infused into the wood. This substance, which has been recently banned by the EPA, can leech from the wood and leaves residues of arsenic on its surface and in the soil below.
The EPA will ban all pressure-treated wood in homes by January, 2004. Meanwhile, the EPA suggests that you always wash your hands and clothes after coming into contact with CCA and look to available alternatives such as wood treated with ammonia, copper, and quaternary ammonia (ACQ lumber), or Trex Wood Polymer, made from waste-wood fiber and recycled plastics. Health 7/02.
VITAMIN E DEFEATS PARKINSON=S BB Harvard researchers have discovered that the more vitamin E an individual has in their diet, the less likely they are to develop Parkinson=s disease. The vitamin E needs to come from dietary sources to reduce the risk of the disease by as much as 30%. Supplements are not as easily absorbed by the body. The scientists recommend 12 and 15 milligrams of vitamin E a day, about the amount in 1/3 cup of nuts. Men=s Health 3/03.
BEER BENNIES - beer and lagers contain potent antioxidants called prenylated flavonoids that may protect the heart. In a lab study, these antioxidants kept LDL (bad) cholesterol from transforming into a artery-damaging form. However, excessive consumption of alcohol may increase the risk of heart and liver disease, as well as several forms of cancer. Men=s Health 1/01.
EXERCISE TO REDUCE HEART DISEASE RISK BB you may be able to reduce your heart-attack risk significantly in as little as three weeks. You already know that diet and exercise help fight heart disease, but a new study from the University of California shows that intense exercise and major changes to a poor diet can reduce the heart-disease risk in a matter of weeks. Test subjects were put on a low-fat, high-fiber diet combined with up to an hour a day of aerobic exercise. After just three weeks, the men=s blood pressures dropped by as much as 14 percent, while their total-cholesterol and triglyceride levels (blood fats) dropped by 20 percent and 41 percent respectively. Men=s Health 3/03.
GOOD BACTERIA FOR YOUR GUT - there are more than 500 kinds of bacteria, some good and some bad, that can reside in your digestive tract. The number of good micro-organisms, such as probiotics, in your system can determine your digestive health. You can supplement the good bacteria in your digestive system by consuming foods that contain healthful probiotics. Yogurts that contain live and active cultures like acidophilus can aid your body in remaining healthy.
Many common antibiotics like tetracycline kill both good and bad bacteria, leaving the body open to the risk of invasion of bad bacteria - and stomach problems. A study published last year in the medical journal Digestion found that adults taking lactobacillus GG (LGG), a very commonly taken probiotic, while on antibiotics, experienced significantly less bloating and diarrhea than those who went without the probiotic. There is also a well-established association between LGG and decreased incidence of diarrhea for children taking antibiotics - although the evidence of its effectiveness for adults is not as well documented.
Besides the intestinal benefits of good bacteria while taking antibiotics, other research indicates that the LGG strain shows promise in treating more serious intestinal conditions, including Crohn==s disease and irritable bowel syndrome (IBS), a condition that results in cramps, diarrhea, constipation, gas, and bloating.
Also, there are recent indications that probiotics may help stave off AMontezuma=s Revenge@ or traveler=s diarrhea that can occur when visiting different countries and food venues.
Those who suffer from lactose intolerance may also get some relief by consuming probiotics. Research from the Harvard University Medical School has found that most probiotics in foods like yogurt feed on lactose, the sugar molecule found in dairy products that many people are unable to digest.
Some common female problems may also receive relief with probiotics, which may provide a natural alternative to medications that combat these female dilemmas. Family doctors and OB-GYNs have been using probiotics for years to treat urinary tract and vaginal infections. The good bacteria take up residence in the vagina and release hydrogen peroxide, which produces an environment hostile to yeast and other bacteria.
There are no reported side effects for probiotics, but there is some risk associated with their use, particularly in supplement form. The industry is totally unregulated and supplements may contain foreign substances. To date, no one knows exactly what type of probiotic or which combination works best for specific problems.
As always, consult with your physician before taking probiotics.
To boost good bacteria, a healthy person should focus on foods fortified with probiotics like yogurt, sour cream, and cheese. Look for the phrase Alive and active cultures@ on the label.
If you decide to try higher amounts of probiotics or specific strains like LGG to target antibiotic-associated stomach troubles, it is suggested taking probiotic supplements throughout the course of the treatment with antibiotics and for two weeks following. Products that contain acidophilus, bifidobacterium, L. casei, L. reuteri, L. bulgaricus, and S. thermophilus (brand name Probiotica and Bifa-15) may be beneficial. Health 7/02.
UNDERHAND GRIP FOR MORE GAINS - next time you do an overhead pull-down, try using an underhand grip instead of the usual palms-forward grip. Changing how and where you place your hands can affect the range of motion and the number of muscle fibers that are activated. The underhand grip allows you to get more squeeze at the end of the pull-down and hit the targeted muscles more thoroughly. Men=s Fitness 9/00.
GET THE IRON OUT B if you happen to find an old iron pot at the local garage sale BB pass. Research conducted at Cornell University has provided proof that iron cooking pots are a dangerous source of dietary iron and can lead to hemochromatosis, a condition that can cause cirrhosis, arthritis, and even impotence. The study showed that foods cooked in iron pots had higher levels of iron than foods cooked in pots made with other materials. Also, more iron leeched from the pots when acidic foods were cooked, such as tomatoes, asparagus, and corn, which can pick up four to six times more iron than they normally contain. Men=s Health 3/03.
TALE OF THE SCALE - if you have been working out, especially using weights to build muscle mass, use a body-fat monitor instead of a scale to monitor your progress. Muscle weighs nearly twice as much as an equal volume of fat so your fat loss will be detected by the body-fat monitor while the scale indicates an increase in total weight. Men=s Fitness 9/00.
ATKINS= DIET REVIEW - this high protein/low carbohydrate diet offers quick results, but this may only be water loss. There are other dangers associated with this long-term diet.
When the body is forced to use protein for energy instead of carbohydrates, it strips nitrogen from amino acids. This results in boosted levels of uric acid and ketones (ketosis), which can lead to dehydration and kidney damage. Blood volume, muscle strength, and sweat rates drop, making workouts on hot days risky unless you drink plenty of water - 10 to 12 glasses.
Other hazards include decreased alertness, bad breath, and constipation. Fiber supplements can help with bowel regularity and even Atkins recommends vitamin and mineral supplements (he offers his own brand for those on his diet) to compensate for the lack of total nutrition for those trying his diet plan.
You will lose weight on this diet plan, but it is not a good diet to embrace for long-term health and fitness. Atkins is correct that Americans consume too much processed carbohydrates in the form of white flour, rice, and sugar. Eliminating these calorie sources will foster weight-loss as these foods are heavy in calories with little nutritional value. But carbohydrates such as fruits and vegetables and whole-grain foods pack the energy, vitamins, minerals, and fiber that contribute to a healthy diet. Men=s Fitness 2/01.
GOT FEVER? B a fever below 103 degrees F. may be uncomfortable, but usually isn=t dangerous. But when you hit 103 degrees, you have a high-grade fever, which is usually caused by a virus or bacteria. Bacterial infections can be treated by antibiotics, but regardless, see you doctor if you hit 103 degrees or if any fever lasts for several days. Men=s Health 3/03.
MELLOW YELLOW - THE COLOR OF SAFETY BB in a recent Spanish study, yellow vehicles are the least likely to be involved in accidents than vehicles painted any other color BB hard to miss those school buses in front of you! White and green vehicles were slightly more likely than yellow to be involved in a collision, followed by brown, beige, and blue. Orange, red and gray vehicles were at greater risk to be hit with black being the most likely to be involved in a mishap. Men=s Health 3/03.
WEIGHT, SUPPLEMENTS, AND ADOLESCENTS - strength-training for children and adolescents can be beneficial for development and maintenance of muscular strength, as well as for enhancement of endurance, flexibility and injury prevention. Many medical organizations, such as the American College of Sports Medicine and the American Academy of Pediatrics, endorse supervised strength-training programs for adolescents.
Some concern has been expressed that weight-resistance training prohibits bone growth. However, there is no medical evidence that weight-training has caused a growth arrest, misalignment or angulatory deformity of bones in adolescents.
Skeletal maturity in adolescents can occur as early as 13 years of age, but some children take much longer, especially males, where maturity may occur at 17 or 18.
Adolescents should avoid doing ballistic or maximal lifting, as joints are not fully developed at the age. However, resistance training as part of a well-balanced fitness program that includes endurance training is desirable. Strength-training should emphasize light weights and high reps, with a focus on multiple-joint exercises.
Supplements are not recommended for adolescents. While supplements may be effective at enhancing strength, the long-term effects of these supplements (such as creatine or human growth hormone) are not known. A multi-vitamin would be safe for adolescents to consume, as part of a healthy diet which restricts sugary and processed foods. Men=s Fitness 9/00.
BEST SLEEPING POSITION TO AVOID BACK PAIN BB there isn=t one position that is best for everyone. However, you can do something to make your favorite sleeping position easier on your back.
Pillows are the answer: if you sleep on your side, draw your legs up toward your chest and place a pillow between your knees. This removes the stress from the hip joints and the lower back, which may be causing your back pain. If you sleep on your back, place a pillow under your knees to reduce stress on your back. If you prefer to sleep on your stomach, place a small pillow under your abdomen to keep your lower back from sagging. Men=s Health 3/03.
HEALTH NEWS
Live healthy...live well
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
(Past issues of Health News are available on my son's website, which includes a word-search engine - just go to the site with your browser and insert the key word to find past articles: http://home.earthlink.net/~candace_ball/healtharticles/frameset.htm) - LK
EAT YOUR VEGGIES - in a study of 18,000 men, Chinese researchers discovered that those who ate the most broccoli and cauliflower had a 36 percent lower chance of developing lung cancer. Men=s Health 1/01.
WOOD WARNING - pressure-treated lumber may pose a health hazard for you and your family - if it has been treated with a protective chemical combination called chromated copper arsenate (CCA), which is infused into the wood. This substance, which has been recently banned by the EPA, can leech from the wood and leaves residues of arsenic on its surface and in the soil below.
The EPA will ban all pressure-treated wood in homes by January, 2004. Meanwhile, the EPA suggests that you always wash your hands and clothes after coming into contact with CCA and look to available alternatives such as wood treated with ammonia, copper, and quaternary ammonia (ACQ lumber), or Trex Wood Polymer, made from waste-wood fiber and recycled plastics. Health 7/02.
VITAMIN E DEFEATS PARKINSON=S BB Harvard researchers have discovered that the more vitamin E an individual has in their diet, the less likely they are to develop Parkinson=s disease. The vitamin E needs to come from dietary sources to reduce the risk of the disease by as much as 30%. Supplements are not as easily absorbed by the body. The scientists recommend 12 and 15 milligrams of vitamin E a day, about the amount in 1/3 cup of nuts. Men=s Health 3/03.
BEER BENNIES - beer and lagers contain potent antioxidants called prenylated flavonoids that may protect the heart. In a lab study, these antioxidants kept LDL (bad) cholesterol from transforming into a artery-damaging form. However, excessive consumption of alcohol may increase the risk of heart and liver disease, as well as several forms of cancer. Men=s Health 1/01.
EXERCISE TO REDUCE HEART DISEASE RISK BB you may be able to reduce your heart-attack risk significantly in as little as three weeks. You already know that diet and exercise help fight heart disease, but a new study from the University of California shows that intense exercise and major changes to a poor diet can reduce the heart-disease risk in a matter of weeks. Test subjects were put on a low-fat, high-fiber diet combined with up to an hour a day of aerobic exercise. After just three weeks, the men=s blood pressures dropped by as much as 14 percent, while their total-cholesterol and triglyceride levels (blood fats) dropped by 20 percent and 41 percent respectively. Men=s Health 3/03.
GOOD BACTERIA FOR YOUR GUT - there are more than 500 kinds of bacteria, some good and some bad, that can reside in your digestive tract. The number of good micro-organisms, such as probiotics, in your system can determine your digestive health. You can supplement the good bacteria in your digestive system by consuming foods that contain healthful probiotics. Yogurts that contain live and active cultures like acidophilus can aid your body in remaining healthy.
Many common antibiotics like tetracycline kill both good and bad bacteria, leaving the body open to the risk of invasion of bad bacteria - and stomach problems. A study published last year in the medical journal Digestion found that adults taking lactobacillus GG (LGG), a very commonly taken probiotic, while on antibiotics, experienced significantly less bloating and diarrhea than those who went without the probiotic. There is also a well-established association between LGG and decreased incidence of diarrhea for children taking antibiotics - although the evidence of its effectiveness for adults is not as well documented.
Besides the intestinal benefits of good bacteria while taking antibiotics, other research indicates that the LGG strain shows promise in treating more serious intestinal conditions, including Crohn==s disease and irritable bowel syndrome (IBS), a condition that results in cramps, diarrhea, constipation, gas, and bloating.
Also, there are recent indications that probiotics may help stave off AMontezuma=s Revenge@ or traveler=s diarrhea that can occur when visiting different countries and food venues.
Those who suffer from lactose intolerance may also get some relief by consuming probiotics. Research from the Harvard University Medical School has found that most probiotics in foods like yogurt feed on lactose, the sugar molecule found in dairy products that many people are unable to digest.
Some common female problems may also receive relief with probiotics, which may provide a natural alternative to medications that combat these female dilemmas. Family doctors and OB-GYNs have been using probiotics for years to treat urinary tract and vaginal infections. The good bacteria take up residence in the vagina and release hydrogen peroxide, which produces an environment hostile to yeast and other bacteria.
There are no reported side effects for probiotics, but there is some risk associated with their use, particularly in supplement form. The industry is totally unregulated and supplements may contain foreign substances. To date, no one knows exactly what type of probiotic or which combination works best for specific problems.
As always, consult with your physician before taking probiotics.
To boost good bacteria, a healthy person should focus on foods fortified with probiotics like yogurt, sour cream, and cheese. Look for the phrase Alive and active cultures@ on the label.
If you decide to try higher amounts of probiotics or specific strains like LGG to target antibiotic-associated stomach troubles, it is suggested taking probiotic supplements throughout the course of the treatment with antibiotics and for two weeks following. Products that contain acidophilus, bifidobacterium, L. casei, L. reuteri, L. bulgaricus, and S. thermophilus (brand name Probiotica and Bifa-15) may be beneficial. Health 7/02.
UNDERHAND GRIP FOR MORE GAINS - next time you do an overhead pull-down, try using an underhand grip instead of the usual palms-forward grip. Changing how and where you place your hands can affect the range of motion and the number of muscle fibers that are activated. The underhand grip allows you to get more squeeze at the end of the pull-down and hit the targeted muscles more thoroughly. Men=s Fitness 9/00.
GET THE IRON OUT B if you happen to find an old iron pot at the local garage sale BB pass. Research conducted at Cornell University has provided proof that iron cooking pots are a dangerous source of dietary iron and can lead to hemochromatosis, a condition that can cause cirrhosis, arthritis, and even impotence. The study showed that foods cooked in iron pots had higher levels of iron than foods cooked in pots made with other materials. Also, more iron leeched from the pots when acidic foods were cooked, such as tomatoes, asparagus, and corn, which can pick up four to six times more iron than they normally contain. Men=s Health 3/03.
TALE OF THE SCALE - if you have been working out, especially using weights to build muscle mass, use a body-fat monitor instead of a scale to monitor your progress. Muscle weighs nearly twice as much as an equal volume of fat so your fat loss will be detected by the body-fat monitor while the scale indicates an increase in total weight. Men=s Fitness 9/00.
ATKINS= DIET REVIEW - this high protein/low carbohydrate diet offers quick results, but this may only be water loss. There are other dangers associated with this long-term diet.
When the body is forced to use protein for energy instead of carbohydrates, it strips nitrogen from amino acids. This results in boosted levels of uric acid and ketones (ketosis), which can lead to dehydration and kidney damage. Blood volume, muscle strength, and sweat rates drop, making workouts on hot days risky unless you drink plenty of water - 10 to 12 glasses.
Other hazards include decreased alertness, bad breath, and constipation. Fiber supplements can help with bowel regularity and even Atkins recommends vitamin and mineral supplements (he offers his own brand for those on his diet) to compensate for the lack of total nutrition for those trying his diet plan.
You will lose weight on this diet plan, but it is not a good diet to embrace for long-term health and fitness. Atkins is correct that Americans consume too much processed carbohydrates in the form of white flour, rice, and sugar. Eliminating these calorie sources will foster weight-loss as these foods are heavy in calories with little nutritional value. But carbohydrates such as fruits and vegetables and whole-grain foods pack the energy, vitamins, minerals, and fiber that contribute to a healthy diet. Men=s Fitness 2/01.
GOT FEVER? B a fever below 103 degrees F. may be uncomfortable, but usually isn=t dangerous. But when you hit 103 degrees, you have a high-grade fever, which is usually caused by a virus or bacteria. Bacterial infections can be treated by antibiotics, but regardless, see you doctor if you hit 103 degrees or if any fever lasts for several days. Men=s Health 3/03.
MELLOW YELLOW - THE COLOR OF SAFETY BB in a recent Spanish study, yellow vehicles are the least likely to be involved in accidents than vehicles painted any other color BB hard to miss those school buses in front of you! White and green vehicles were slightly more likely than yellow to be involved in a collision, followed by brown, beige, and blue. Orange, red and gray vehicles were at greater risk to be hit with black being the most likely to be involved in a mishap. Men=s Health 3/03.
WEIGHT, SUPPLEMENTS, AND ADOLESCENTS - strength-training for children and adolescents can be beneficial for development and maintenance of muscular strength, as well as for enhancement of endurance, flexibility and injury prevention. Many medical organizations, such as the American College of Sports Medicine and the American Academy of Pediatrics, endorse supervised strength-training programs for adolescents.
Some concern has been expressed that weight-resistance training prohibits bone growth. However, there is no medical evidence that weight-training has caused a growth arrest, misalignment or angulatory deformity of bones in adolescents.
Skeletal maturity in adolescents can occur as early as 13 years of age, but some children take much longer, especially males, where maturity may occur at 17 or 18.
Adolescents should avoid doing ballistic or maximal lifting, as joints are not fully developed at the age. However, resistance training as part of a well-balanced fitness program that includes endurance training is desirable. Strength-training should emphasize light weights and high reps, with a focus on multiple-joint exercises.
Supplements are not recommended for adolescents. While supplements may be effective at enhancing strength, the long-term effects of these supplements (such as creatine or human growth hormone) are not known. A multi-vitamin would be safe for adolescents to consume, as part of a healthy diet which restricts sugary and processed foods. Men=s Fitness 9/00.
BEST SLEEPING POSITION TO AVOID BACK PAIN BB there isn=t one position that is best for everyone. However, you can do something to make your favorite sleeping position easier on your back.
Pillows are the answer: if you sleep on your side, draw your legs up toward your chest and place a pillow between your knees. This removes the stress from the hip joints and the lower back, which may be causing your back pain. If you sleep on your back, place a pillow under your knees to reduce stress on your back. If you prefer to sleep on your stomach, place a small pillow under your abdomen to keep your lower back from sagging. Men=s Health 3/03.
Monday, September 1, 2003
Health News
REPORTING POINT 09-03
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
(Past issues of “Health News” are available on my son’s website, which includes a word-search engine - just go to the site with your browser and insert the key word to find past articles: http://home.earthlink.net/~candace_ball/healtharticles/frameset.htm) - LK
BE A LABEL READER - a study published in the Journal of the American Dietetic Association found that the information on food labels has a significant effect of health-conscious consumers. Researchers found that label-readers cut about twice as much fat from their diets as those who did not bother to read what they were going to eat or feed to their families. Health 12/01.
FAT FACTS - overweight men are 120% more likely to develop stomach cancer (obese men 330%), 590% more likely to develop esophageal cancer (obese men 1,520%), and 35% more likely to develop kidney cancer (obese men 70%) than those who maintain proper weight. Those participating in proper diet and exercise programs realize even less risk. Men’s Health 7/02.
FIGHT FAT WITH FAT - a dietary fat called conjugated linoleic acid (CLA) may help increase levels of lean muscle mass. Over a six-month period, researchers gave CLA supplements or a placebo to men and women starting an exercise program. Among those who gained weight, the CLA group gained almost twice as much lean muscle mass - 45 percent - compared with 26 percent gained by the subjects who took the placebo.
The researchers believe that CLA can prevent new fat from attaching to the cells, and may make results from exercising longer-lasting. CLA is available as a supplement, and occurs naturally in beef and dairy products. Men’s Health 1/01.
CHLAMYDIA CONCERNS - with an estimated 3 million cases reported every year in the United States, chlamydia is this country’’s most commonly reported infectious disease. Ironically, 75 percent of infected women and 50 percent of infected men do not even know they have the disease, which can easily be treated with antibiotics. If left untreated, the infection can cause pelvic inflammatory disease in women and may lead to reproductive problems. Also, recent research finds that infected women are three to five times more likely to acquire HIV if exposed to the virus that causes AIDS.
Testing for chlamydia is easy: physicians typically use a urethral swab to test for the disease in women; men can be tested using a urine sample. Health 12/01.
ARE YOU AN AFTER-THOUGHT BABY? - a Boston University study found that men born when their dads were age 38 or older run a 70 percent greater risk of prostate cancer. If this applies to you, schedule a screening by your 40th birthday. Men’s Health 1/01.
HATE CARDIO WORKOUTS, BUT LIKE TO LIFT? - strength-training can also benefit your cardio-system. A report from the American Heart Association concluded that lifting weights for just 30 minutes two or three times a week can boost your cardiovascular fitness. Weight lifting also lowers the blood pressure and LDL cholesterol and raises the HDL (good) cholesterol.
Of course, a workout program that incorporates both cardio-exercise and strength-training is the best to maximize the potential benefits that exercising provides. Cardio-exercising doesn’t have to be hours on a treadmill, but rather can include fast-paced walks or hikes in the country, bicycle rides with the family, or any other activity that increases the pulse rate and is enjoyable. Men’s Health 1/01.
(Contributing editor's note: the following article "On the Road Again" was written for SWAPA by Stephanie Campbell, who is a registered dietitian with a Master's degree in nutritional education and over 30 years experience, including sports nutrition. The article was first published in “Crossfeed” in 1997 and is reprinted now for the benefit of those who have joined SWA since then - LK.)
"ON THE ROAD AGAIN"
by Stephanie Campbell M.Ed. R.D.
Can a person eat a nutritious, healthy diet while "on the road?" A quick survey of food vendors at the Phoenix Airport showed that a person with the right mind-set could select a relatively healthy meal. The prices and fat content are a little high, however, and maybe going back to the old "brown bag" might make sense. It is still possible to eat wisely while traveling. Some of the food vendors such as McDonalds, Taco Bell, Burger King, and Pizza Hut do have healthy choices. Watch out for the muffins at some of the stands! The size may vary from the 1 oz. homemade size to the 8 oz. large size and the calories may vary from 130 to 500. In the table below, one can see the calories and grams of protein, fat, and carbohydrate found in a couple of the best meal choices for breakfast and lunch. Choosing a lower fat breakfast can help compensate for the higher fat content of some lunches.
BREAKFAST A
Food/Serving Calories Protein/gms Fat/gms Carb/gms
McDonald English Muffin 177 5 5 28
McDonald Scrambled Egg 140 12 1 10
2% Milk 121 8 5 12
Orange Juice/8 oz 112 2 0 27
Totals: 550 27 11 77
BREAKFAST B
Bagel/ 3-1/2(2oz.) 187 7 1 36
Cream Cheese/ 1 oz. 99 2 10 1
2% Milk/ 8 oz. 121 8 5 12
Orange Juice/ 8 oz. 112 2 0 27
Totals: 519 19 16 76
BREAKFAST C
Yogurt/ 8 oz. fruit 232 10 2 43
Total Cereal/ 8 oz. 116 3 1 26
2% Milk/ 8oz. 121 8 5 12
Orange Juice/ 8 oz. 112 2 0 27
Totals: 581 23 8 108
LUNCH A
Pizza Hut/ 2 slices cheese 492 30 18 57
McDonald's Garden Salad 56 5 2 7
Italian Dressing/ 2 Tbsp 138 <1 18 2
Diet Soft Drink 0 0 0 0
Totals: 686 35 38 66
LUNCH B
Taco Bell Bean Burro 414 14 13 58
Taco Bell Taco 183 10 11 11
TB Pintos/Cheese 190 9 9 19
Diet Soft Drink 0 0 0 0
Totals: 787 33 33 88
So what if you decide to "brown bag it"?? There is a nifty little thermal insulated bag available from some department stores called "Therma Whiz," by California Innovations. It measures about 10" x 7-1/2" x 3-3/4" and has a blue ice packet. There is room for a sandwich, a carton of yogurt, and a baggie full of fresh vegetable sticks, or other combinations of your favorites. Some old "stand-bys" that also travel well are small cans of tuna or the tuna snack packs with the crackers and mayonnaise included; cans of fruit or vegetables; or canned supplements such as Ensure (Ross Laboratories); Sweet Success (Nestle) or Sustacal (Mead Johnson). Each of them is between 200-250 calories per can, fairly tasty and available at most grocery or drug stores for $1.00-$1.50 per can. Some sample packed lunches and their calories, protein, fat, and carbohydrate content are shown below. The breakfasts from fast food vendors can be duplicated in a packed meal from home at a lower price and using some lower fat selections such as jam or jelly in place of the cream cheese, or 1% or skim milk in small cartons. Rotating between the food vendors and packing meals will vary the monotony and allow for some low fat/low cholesterol days to balance out the weekly amount of fat grams one consumes. Best of luck with your personal decision to eat more healthily on the run and "Happy Eating!"
Food/Serving Calories Protein/gms Fat/gms Carbs/gms
Tuna/ 3 oz. water packed 99 22 1 0
Mayo./ 1 tbsp low cal. 36 0 3 2
Whole Wheat Bread/ 2 sl 140 6 2 26
Fresh Apple/ 1 med. 81 <1 <1 24
2% Milk/ 8oz. 121 8 5 12
Carrots/ 2 raw 64 <1 <1 14
Totals: 541 36 11 78
Cheese Sticks/ 3 237 24 15 3
Saltine Crackers/ 8 104 2 2 18
Orange/ 1 raw 62 1 <1 15
2% Milk/ 8oz. 121 8 5 12
Totals: 524 35 22 48
And how about that sweet tooth? "TCBY" frozen nonfat yogurt has about 100 calories, virtually no cholesterol, little sodium, about 23 grams of carbohydrate, and about 10% of the RDA for calcium.
Pennington, Jean, A.T., "Bowes and Church's Food Values of Portions Commonly Used." 15th edition Harper Perennial(A Division of Harper Collins Publishers)
Brown, Judith E., "Nutrition Now." 1995 West Educational Publishing. (Appendix A)
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
(Past issues of “Health News” are available on my son’s website, which includes a word-search engine - just go to the site with your browser and insert the key word to find past articles: http://home.earthlink.net/~candace_ball/healtharticles/frameset.htm) - LK
BE A LABEL READER - a study published in the Journal of the American Dietetic Association found that the information on food labels has a significant effect of health-conscious consumers. Researchers found that label-readers cut about twice as much fat from their diets as those who did not bother to read what they were going to eat or feed to their families. Health 12/01.
FAT FACTS - overweight men are 120% more likely to develop stomach cancer (obese men 330%), 590% more likely to develop esophageal cancer (obese men 1,520%), and 35% more likely to develop kidney cancer (obese men 70%) than those who maintain proper weight. Those participating in proper diet and exercise programs realize even less risk. Men’s Health 7/02.
FIGHT FAT WITH FAT - a dietary fat called conjugated linoleic acid (CLA) may help increase levels of lean muscle mass. Over a six-month period, researchers gave CLA supplements or a placebo to men and women starting an exercise program. Among those who gained weight, the CLA group gained almost twice as much lean muscle mass - 45 percent - compared with 26 percent gained by the subjects who took the placebo.
The researchers believe that CLA can prevent new fat from attaching to the cells, and may make results from exercising longer-lasting. CLA is available as a supplement, and occurs naturally in beef and dairy products. Men’s Health 1/01.
CHLAMYDIA CONCERNS - with an estimated 3 million cases reported every year in the United States, chlamydia is this country’’s most commonly reported infectious disease. Ironically, 75 percent of infected women and 50 percent of infected men do not even know they have the disease, which can easily be treated with antibiotics. If left untreated, the infection can cause pelvic inflammatory disease in women and may lead to reproductive problems. Also, recent research finds that infected women are three to five times more likely to acquire HIV if exposed to the virus that causes AIDS.
Testing for chlamydia is easy: physicians typically use a urethral swab to test for the disease in women; men can be tested using a urine sample. Health 12/01.
ARE YOU AN AFTER-THOUGHT BABY? - a Boston University study found that men born when their dads were age 38 or older run a 70 percent greater risk of prostate cancer. If this applies to you, schedule a screening by your 40th birthday. Men’s Health 1/01.
HATE CARDIO WORKOUTS, BUT LIKE TO LIFT? - strength-training can also benefit your cardio-system. A report from the American Heart Association concluded that lifting weights for just 30 minutes two or three times a week can boost your cardiovascular fitness. Weight lifting also lowers the blood pressure and LDL cholesterol and raises the HDL (good) cholesterol.
Of course, a workout program that incorporates both cardio-exercise and strength-training is the best to maximize the potential benefits that exercising provides. Cardio-exercising doesn’t have to be hours on a treadmill, but rather can include fast-paced walks or hikes in the country, bicycle rides with the family, or any other activity that increases the pulse rate and is enjoyable. Men’s Health 1/01.
(Contributing editor's note: the following article "On the Road Again" was written for SWAPA by Stephanie Campbell, who is a registered dietitian with a Master's degree in nutritional education and over 30 years experience, including sports nutrition. The article was first published in “Crossfeed” in 1997 and is reprinted now for the benefit of those who have joined SWA since then - LK.)
"ON THE ROAD AGAIN"
by Stephanie Campbell M.Ed. R.D.
Can a person eat a nutritious, healthy diet while "on the road?" A quick survey of food vendors at the Phoenix Airport showed that a person with the right mind-set could select a relatively healthy meal. The prices and fat content are a little high, however, and maybe going back to the old "brown bag" might make sense. It is still possible to eat wisely while traveling. Some of the food vendors such as McDonalds, Taco Bell, Burger King, and Pizza Hut do have healthy choices. Watch out for the muffins at some of the stands! The size may vary from the 1 oz. homemade size to the 8 oz. large size and the calories may vary from 130 to 500. In the table below, one can see the calories and grams of protein, fat, and carbohydrate found in a couple of the best meal choices for breakfast and lunch. Choosing a lower fat breakfast can help compensate for the higher fat content of some lunches.
BREAKFAST A
Food/Serving Calories Protein/gms Fat/gms Carb/gms
McDonald English Muffin 177 5 5 28
McDonald Scrambled Egg 140 12 1 10
2% Milk 121 8 5 12
Orange Juice/8 oz 112 2 0 27
Totals: 550 27 11 77
BREAKFAST B
Bagel/ 3-1/2(2oz.) 187 7 1 36
Cream Cheese/ 1 oz. 99 2 10 1
2% Milk/ 8 oz. 121 8 5 12
Orange Juice/ 8 oz. 112 2 0 27
Totals: 519 19 16 76
BREAKFAST C
Yogurt/ 8 oz. fruit 232 10 2 43
Total Cereal/ 8 oz. 116 3 1 26
2% Milk/ 8oz. 121 8 5 12
Orange Juice/ 8 oz. 112 2 0 27
Totals: 581 23 8 108
LUNCH A
Pizza Hut/ 2 slices cheese 492 30 18 57
McDonald's Garden Salad 56 5 2 7
Italian Dressing/ 2 Tbsp 138 <1 18 2
Diet Soft Drink 0 0 0 0
Totals: 686 35 38 66
LUNCH B
Taco Bell Bean Burro 414 14 13 58
Taco Bell Taco 183 10 11 11
TB Pintos/Cheese 190 9 9 19
Diet Soft Drink 0 0 0 0
Totals: 787 33 33 88
So what if you decide to "brown bag it"?? There is a nifty little thermal insulated bag available from some department stores called "Therma Whiz," by California Innovations. It measures about 10" x 7-1/2" x 3-3/4" and has a blue ice packet. There is room for a sandwich, a carton of yogurt, and a baggie full of fresh vegetable sticks, or other combinations of your favorites. Some old "stand-bys" that also travel well are small cans of tuna or the tuna snack packs with the crackers and mayonnaise included; cans of fruit or vegetables; or canned supplements such as Ensure (Ross Laboratories); Sweet Success (Nestle) or Sustacal (Mead Johnson). Each of them is between 200-250 calories per can, fairly tasty and available at most grocery or drug stores for $1.00-$1.50 per can. Some sample packed lunches and their calories, protein, fat, and carbohydrate content are shown below. The breakfasts from fast food vendors can be duplicated in a packed meal from home at a lower price and using some lower fat selections such as jam or jelly in place of the cream cheese, or 1% or skim milk in small cartons. Rotating between the food vendors and packing meals will vary the monotony and allow for some low fat/low cholesterol days to balance out the weekly amount of fat grams one consumes. Best of luck with your personal decision to eat more healthily on the run and "Happy Eating!"
Food/Serving Calories Protein/gms Fat/gms Carbs/gms
Tuna/ 3 oz. water packed 99 22 1 0
Mayo./ 1 tbsp low cal. 36 0 3 2
Whole Wheat Bread/ 2 sl 140 6 2 26
Fresh Apple/ 1 med. 81 <1 <1 24
2% Milk/ 8oz. 121 8 5 12
Carrots/ 2 raw 64 <1 <1 14
Totals: 541 36 11 78
Cheese Sticks/ 3 237 24 15 3
Saltine Crackers/ 8 104 2 2 18
Orange/ 1 raw 62 1 <1 15
2% Milk/ 8oz. 121 8 5 12
Totals: 524 35 22 48
And how about that sweet tooth? "TCBY" frozen nonfat yogurt has about 100 calories, virtually no cholesterol, little sodium, about 23 grams of carbohydrate, and about 10% of the RDA for calcium.
Pennington, Jean, A.T., "Bowes and Church's Food Values of Portions Commonly Used." 15th edition Harper Perennial(A Division of Harper Collins Publishers)
Brown, Judith E., "Nutrition Now." 1995 West Educational Publishing. (Appendix A)
Friday, August 1, 2003
Health News
REPORTING POINT 08-03
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
(Past issues of “Health News” are available on my son’s website, which includes a word-search engine - just go to the site with your browser and insert the key word to find past articles: http://home.earthlink.net/~candace_ball/healtharticles/frameset.htm) - LK
BERRY-FLAVORED ASPIRIN - berries, oranges, and peppers are loaded with fiber, antioxidants, and salicylic acid - one of the active ingredients in aspirin. Researchers in Scotland compared blood samples from vegetarian Buddhist monks, who rarely use any medication, to a group of healthy men who took aspirin regularly. To the researchers’ surprise, they found that the monks had just as much salicylic acid in their systems as the frequent aspirin takers. This may explain why eating lots of fruits and vegetables provides the same heart-healthy benefits as taking a daily aspirin. Men’s Health 6/02.
JUST 20 MINUTES TWICE A WEEK - exercise doesn’t have to be all that painful in order to produce results, nor do you have to be a “gym rat” to reap great health benefits.
According to researchers at Oklahoma State University, people who exercise as little as two days a week, 20 minutes per session, are better equipped to fight off illness than those who are not involved in a regular exercise program. The study which examined the absentee records of 79,000 workers, also found that the exercisers took significantly fewer sick days than their inactive peers. Men’s Fitness 12/01.
GOT A GUT..BEWARE! - the fat around the belly is different from fat elsewhere in the body. Body fat in the mid-section is metabolically active tissue that actually functions like a separate organ, releasing substances into the rest of the body that in excess, can increase the risk of disease.
The risk of visceral (belly) fat has been known for quite some time. Back in the 1940's, French physician Jean Vague observed that some obese patients had normal blood chemistry while some moderately overweight patients showed serious abnormalities that predisposed them to heart disease or diabetes. These moderately overweight patients almost always carried their fat around their mid-sections.
Visceral fat carries more risk than other body fat because of the number of substances this fat secretes to the heart, liver, and other vital organs. Visceral fat secretes:
Free fatty acids - released directly to the liver, these acids impair the ability to break down insulin, which over time can lead to diabetes.
PAI-1 - this blood-clotting agent increases the risk of heart attacks and strokes.
CRP - this protein inflames blood vessels, making them more susceptible to artery-clogging plaque.
A recent study conducted by the University of Alabama at Birmingham found that of all the risks of cardiovascular disease, the single biggest risk factor wasn’’t family history or cholesterol profiles - it was the amount of abdominal fat. Men’s Health 7/02.
LYCOPENE - ONE OF MAN’S BEST FRIENDS - lycopene is a powerful phytochemical found in tomatoes, watermelon, pink grapefruit, ketchup, and tomato juice. It is an antioxidant that is very beneficial to men’s prostate - recent research indicates that those men who ate tomato sauce more than twice a week lowered their risk of an aggressive form of prostate cancer by as much as 35 percent, according to the Harvard Health Professionals Follow-Up Study. Lycopene also benefits other organs in the body.
LUNGS - a group of men who drank 12 ounces of V8 daily for just two weeks showed 20 percent less damage to lung-cell DNA from ozone air pollution, an EPA study showed.
HEART - middle-aged men with low lycopene levels are three times more likely to have heart attacks or strokes, researchers in Finland found. Lycopene keeps LDL (bad cholesterol) from oxidizing into a form that injures arteries.
SKIN - a German study found that eating 1.4 ounces of tomato paste daily can reduce skin damage from ultraviolet rays by 40 percent.
EYES - lycopene lodges in eye pigment and deters macular degeneration, research at the University of Maryland shows. Men’s Health 6/02.
PEPPERMINT MAY BOOST PERFORMANCE - researchers have discovered that smelling peppermint boosts exercise performance levels. The scent alters the perception of how hard you are working, which makes workouts seem less strenuous, slower-paced, and easier to complete. Any minty smell should work, including the scent of mouthwash, gum, or juleps in the water bottle. Men’s Health 1/01.
CARPAL TUNNEL SYNDROME - as Americans spend more time online, this ailment is becoming much more common. Years ago, it was generally secretaries who were afflicted; now it seems that anyone can have the symptoms of CTS.
The carpal tunnel in the human body is a narrow, rigid canal running from the forearm to the wrist, through which the median nerve (controlling the thumb, index, middle finger and the thumb side of the ring finger) and related tendons travel down the arm and into the hand. Eight carpal bones of the wrist form the tunnel’s structure one three sides, capped by the transverse carpal ligament. The whole structure is very rigid and inflexible; irritations or swelling of the tissues can lead to problems.
When inflammation occurs, the swollen tendons pinch or crush the median nerve and obstruct blood flow. This results in the symptoms of CTS - pain, tingling, weakness and loss of dexterity in the fingers, hand, and forearm.
CTS is most frequently caused by intense, repetitive motion. It isn’t just excessive typing or poor ergonomics that can lead to CTS; using heavy power tools can cause the injury. Even some racquet sports, golf, and riding motorcycles have contributed to the syndrome. CTS isn’t a trauma-related injury, but rather a wear-and-tear injury that develops over time. At the onset, there might be a tingling or numbness in the thumb, fingers, or pain in the wrist.
Initially, the pain is often more severe at night. When we sleep, we tend to curl our hands. The wrist flexion, when coupled with the normal shifting of fluid to the extremities and the lack of movement for several hours, tends to increase stiffening and swelling. As CTS progresses, the pain becomes worse and more frequent, and weakness may set in, along with the inability to hold things and to bring the thumb across the palm.
Prevention includes proper keyboard technique, maintaining straight wrists by adjusting the height of the chair and using a mouse pad with a wrist support.
In the gym, keep the wrists straight as dumbbells and bars are gripped. As you tire from reps or increased weight, the hands and wrists may tend to tilt back or dip to the thumb side of the hand, an adjustment known as radial deviation. This adds stress to the carpal tunnel area with each repetition. To lessen the stress, reduce the number of reps or take added rest time between sets.
Certain strength-training exercises involving pushing weight away from the body, such as bench pressing, can also stress the area. Do not wrap the thumbs around the bar, which gives the wrists the opportunity to roll back when fatigued. A tingling numbness when finishing a set is a warning sign of problems with the median nerve.
The key to curing CTS is to catch it early. If you discover the warning signs mentioned earlier, minimize repetitive motion and give the wrists a rest. If the injury becomes worse, a physician may recommend rehabilitative exercises, prescribing diuretics to reduce fluid accumulation; injecting the carpal tunnel with anti-inflammatory corticosteriods to bring relief; or surgically cutting a ligament to relieve pressure on the median nerve.
Preventive exercises to prevent injury include the following three exercises: Stretch your arm out in front of you, parallel to the floor, as if making a policeman “stop” motion. Using the other hand, hold the fingertips of the stretched hand and gently pull them back toward the face. Hold for a count of 10 seconds - perform one set of 10 and then repeat with the other hand.
For the second exercise, stand in front of a mirror. Bring the hands together at chest height as if in prayer. Keep the hands flat and press the palms together - for a greater stretch, lower the palms but hold the elbows in place - hold for 20 seconds - perform one set of ten.
The last stretch is a “Reverse Phalen’s maneuver”. Stand with the arms parallel to the floor. Put the backs of the hands together, fingers pointing to the floor, again at chest level. Raise the wrists so they are higher than the elbows while trying to keep the hands together - hold for a count of 10 seconds - perform five repetitions.
Finally, if you do experience minor CTS symptoms, icing after exercise reduces swelling and anti-inflammatory medication can relieve pain. Do not use compression in the area - CTS is the result of too much compression within the tunnel already. Men’s Fitness 12/01.
MORE BENEFITS OF WHOLE GRAINS - besides fiber, researchers have recently discovered that whole grains, especially wheat, are good sources of disease-fighting antioxidants. The brown wheat shell, in particular, is rich in orthophenols, a potent cancer fighter. In a study on rats, those on a whole grain diet had a lower cancer risk by 60 percent, and it also helped reduce the size of tumors already present.
To be sure to receive this benefit, look for “whole wheat” flour on the label and don’t be fooled by “multi-grain” or other phrases - these foods usually name “enriched wheat flour” as their main ingredient which is processed and milled, eliminating the health bran from the flour. Men’s Health 7/02.
HAIRY SOLUTIONS - whether it is thinning, flaking, or greasy, those crewmembers who chose not to continue wearing the uniform cap are now showcasing their dome much more in public. To address certain maladies which seem more evident now that we are “exposed” more, here are a couple suggestions to some hairy problems:
THINNING - some hair loss is due to excessive DHT, a hormone that lengthens the resting phase of hair’’s growth cycle. To save your scalp, try minoxidil, an over-the-counter product approved by the FDA to help stop hair loss and grow new hair.
Also, there is a new product, not yet FDA-approved, called FNS (Follicle Nutrient Serum), which contains a natural insulin substitute that allows nutrients to get into the cells of the follicles and stimulate hair growth.
FLAKES - dandruff (seborrhea) is an inflammation of the scalp usually caused by yeast or bacteria that causes redness, itching, and telltale flaking.
The recommended therapy to combat this common ailment is a multi-frontal approach - use shampoos with both antifungal and antibacterial ingredients, one with zinc (Head & Shoulders) to reduce inflammation, and one with salicylic acid (Neutrogena T/Sal) to penetrate. It is recommended to use one shampoo for a few days and then switch. If this method is ineffective, see a dermatologist, who will probably recommend a steroid-based shampoo.
GREASY - this is usually a genetic disposition to secrete more sebum - scalp oil - than others.
Recommended treatment includes washing your hair occasionally with dish-washing liquid soap. It is too drying to use everyday, but periodic use may help stem the oil flow.
DRY - perhaps your sebum production is lower than normal, or many hours spent swimming has dried-out your hair. Recommended treatment includes using a conditioner - after showering - to moisturize the hair. Put a dime-sized amount in the palm, rub your hands together, and run this through your hair. This will moisturize the hair more quickly.
Another solution is to use a shampoo with the non-drying ingredient sodium laureth sulfate. Men’s Health 7/02.
PREGNANT? - AVOID ALCOHOL! - according to a recent study from the University of Wisconsin, even small amounts of alcohol can harm the fetus and cause attention disorders, problems with coordination and language. Also, drinking a couple of glasses of wine, beer, or spirits poses a greater risk to the fetus than drinking the same amount over a week.
Unfortunately, many health care providers are not aware of the risk that even small amounts of alcohol can cause. In one survey, about half of obstetricians and gynecologists still believe that one drink a week does not pose a health risk. Because every woman metabolizes alcohol differently and one fetus may be more vulnerable than another, it could be that a couple of glasses over the course of a pregnancy may be acceptable. However, because prenatal exposure to alcohol is one of the leading preventable causes of birth defects, it is safest to abstain from any alcohol consumption during pregnancy. Health 12/01.
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
(Past issues of “Health News” are available on my son’s website, which includes a word-search engine - just go to the site with your browser and insert the key word to find past articles: http://home.earthlink.net/~candace_ball/healtharticles/frameset.htm) - LK
BERRY-FLAVORED ASPIRIN - berries, oranges, and peppers are loaded with fiber, antioxidants, and salicylic acid - one of the active ingredients in aspirin. Researchers in Scotland compared blood samples from vegetarian Buddhist monks, who rarely use any medication, to a group of healthy men who took aspirin regularly. To the researchers’ surprise, they found that the monks had just as much salicylic acid in their systems as the frequent aspirin takers. This may explain why eating lots of fruits and vegetables provides the same heart-healthy benefits as taking a daily aspirin. Men’s Health 6/02.
JUST 20 MINUTES TWICE A WEEK - exercise doesn’t have to be all that painful in order to produce results, nor do you have to be a “gym rat” to reap great health benefits.
According to researchers at Oklahoma State University, people who exercise as little as two days a week, 20 minutes per session, are better equipped to fight off illness than those who are not involved in a regular exercise program. The study which examined the absentee records of 79,000 workers, also found that the exercisers took significantly fewer sick days than their inactive peers. Men’s Fitness 12/01.
GOT A GUT..BEWARE! - the fat around the belly is different from fat elsewhere in the body. Body fat in the mid-section is metabolically active tissue that actually functions like a separate organ, releasing substances into the rest of the body that in excess, can increase the risk of disease.
The risk of visceral (belly) fat has been known for quite some time. Back in the 1940's, French physician Jean Vague observed that some obese patients had normal blood chemistry while some moderately overweight patients showed serious abnormalities that predisposed them to heart disease or diabetes. These moderately overweight patients almost always carried their fat around their mid-sections.
Visceral fat carries more risk than other body fat because of the number of substances this fat secretes to the heart, liver, and other vital organs. Visceral fat secretes:
Free fatty acids - released directly to the liver, these acids impair the ability to break down insulin, which over time can lead to diabetes.
PAI-1 - this blood-clotting agent increases the risk of heart attacks and strokes.
CRP - this protein inflames blood vessels, making them more susceptible to artery-clogging plaque.
A recent study conducted by the University of Alabama at Birmingham found that of all the risks of cardiovascular disease, the single biggest risk factor wasn’’t family history or cholesterol profiles - it was the amount of abdominal fat. Men’s Health 7/02.
LYCOPENE - ONE OF MAN’S BEST FRIENDS - lycopene is a powerful phytochemical found in tomatoes, watermelon, pink grapefruit, ketchup, and tomato juice. It is an antioxidant that is very beneficial to men’s prostate - recent research indicates that those men who ate tomato sauce more than twice a week lowered their risk of an aggressive form of prostate cancer by as much as 35 percent, according to the Harvard Health Professionals Follow-Up Study. Lycopene also benefits other organs in the body.
LUNGS - a group of men who drank 12 ounces of V8 daily for just two weeks showed 20 percent less damage to lung-cell DNA from ozone air pollution, an EPA study showed.
HEART - middle-aged men with low lycopene levels are three times more likely to have heart attacks or strokes, researchers in Finland found. Lycopene keeps LDL (bad cholesterol) from oxidizing into a form that injures arteries.
SKIN - a German study found that eating 1.4 ounces of tomato paste daily can reduce skin damage from ultraviolet rays by 40 percent.
EYES - lycopene lodges in eye pigment and deters macular degeneration, research at the University of Maryland shows. Men’s Health 6/02.
PEPPERMINT MAY BOOST PERFORMANCE - researchers have discovered that smelling peppermint boosts exercise performance levels. The scent alters the perception of how hard you are working, which makes workouts seem less strenuous, slower-paced, and easier to complete. Any minty smell should work, including the scent of mouthwash, gum, or juleps in the water bottle. Men’s Health 1/01.
CARPAL TUNNEL SYNDROME - as Americans spend more time online, this ailment is becoming much more common. Years ago, it was generally secretaries who were afflicted; now it seems that anyone can have the symptoms of CTS.
The carpal tunnel in the human body is a narrow, rigid canal running from the forearm to the wrist, through which the median nerve (controlling the thumb, index, middle finger and the thumb side of the ring finger) and related tendons travel down the arm and into the hand. Eight carpal bones of the wrist form the tunnel’s structure one three sides, capped by the transverse carpal ligament. The whole structure is very rigid and inflexible; irritations or swelling of the tissues can lead to problems.
When inflammation occurs, the swollen tendons pinch or crush the median nerve and obstruct blood flow. This results in the symptoms of CTS - pain, tingling, weakness and loss of dexterity in the fingers, hand, and forearm.
CTS is most frequently caused by intense, repetitive motion. It isn’t just excessive typing or poor ergonomics that can lead to CTS; using heavy power tools can cause the injury. Even some racquet sports, golf, and riding motorcycles have contributed to the syndrome. CTS isn’t a trauma-related injury, but rather a wear-and-tear injury that develops over time. At the onset, there might be a tingling or numbness in the thumb, fingers, or pain in the wrist.
Initially, the pain is often more severe at night. When we sleep, we tend to curl our hands. The wrist flexion, when coupled with the normal shifting of fluid to the extremities and the lack of movement for several hours, tends to increase stiffening and swelling. As CTS progresses, the pain becomes worse and more frequent, and weakness may set in, along with the inability to hold things and to bring the thumb across the palm.
Prevention includes proper keyboard technique, maintaining straight wrists by adjusting the height of the chair and using a mouse pad with a wrist support.
In the gym, keep the wrists straight as dumbbells and bars are gripped. As you tire from reps or increased weight, the hands and wrists may tend to tilt back or dip to the thumb side of the hand, an adjustment known as radial deviation. This adds stress to the carpal tunnel area with each repetition. To lessen the stress, reduce the number of reps or take added rest time between sets.
Certain strength-training exercises involving pushing weight away from the body, such as bench pressing, can also stress the area. Do not wrap the thumbs around the bar, which gives the wrists the opportunity to roll back when fatigued. A tingling numbness when finishing a set is a warning sign of problems with the median nerve.
The key to curing CTS is to catch it early. If you discover the warning signs mentioned earlier, minimize repetitive motion and give the wrists a rest. If the injury becomes worse, a physician may recommend rehabilitative exercises, prescribing diuretics to reduce fluid accumulation; injecting the carpal tunnel with anti-inflammatory corticosteriods to bring relief; or surgically cutting a ligament to relieve pressure on the median nerve.
Preventive exercises to prevent injury include the following three exercises: Stretch your arm out in front of you, parallel to the floor, as if making a policeman “stop” motion. Using the other hand, hold the fingertips of the stretched hand and gently pull them back toward the face. Hold for a count of 10 seconds - perform one set of 10 and then repeat with the other hand.
For the second exercise, stand in front of a mirror. Bring the hands together at chest height as if in prayer. Keep the hands flat and press the palms together - for a greater stretch, lower the palms but hold the elbows in place - hold for 20 seconds - perform one set of ten.
The last stretch is a “Reverse Phalen’s maneuver”. Stand with the arms parallel to the floor. Put the backs of the hands together, fingers pointing to the floor, again at chest level. Raise the wrists so they are higher than the elbows while trying to keep the hands together - hold for a count of 10 seconds - perform five repetitions.
Finally, if you do experience minor CTS symptoms, icing after exercise reduces swelling and anti-inflammatory medication can relieve pain. Do not use compression in the area - CTS is the result of too much compression within the tunnel already. Men’s Fitness 12/01.
MORE BENEFITS OF WHOLE GRAINS - besides fiber, researchers have recently discovered that whole grains, especially wheat, are good sources of disease-fighting antioxidants. The brown wheat shell, in particular, is rich in orthophenols, a potent cancer fighter. In a study on rats, those on a whole grain diet had a lower cancer risk by 60 percent, and it also helped reduce the size of tumors already present.
To be sure to receive this benefit, look for “whole wheat” flour on the label and don’t be fooled by “multi-grain” or other phrases - these foods usually name “enriched wheat flour” as their main ingredient which is processed and milled, eliminating the health bran from the flour. Men’s Health 7/02.
HAIRY SOLUTIONS - whether it is thinning, flaking, or greasy, those crewmembers who chose not to continue wearing the uniform cap are now showcasing their dome much more in public. To address certain maladies which seem more evident now that we are “exposed” more, here are a couple suggestions to some hairy problems:
THINNING - some hair loss is due to excessive DHT, a hormone that lengthens the resting phase of hair’’s growth cycle. To save your scalp, try minoxidil, an over-the-counter product approved by the FDA to help stop hair loss and grow new hair.
Also, there is a new product, not yet FDA-approved, called FNS (Follicle Nutrient Serum), which contains a natural insulin substitute that allows nutrients to get into the cells of the follicles and stimulate hair growth.
FLAKES - dandruff (seborrhea) is an inflammation of the scalp usually caused by yeast or bacteria that causes redness, itching, and telltale flaking.
The recommended therapy to combat this common ailment is a multi-frontal approach - use shampoos with both antifungal and antibacterial ingredients, one with zinc (Head & Shoulders) to reduce inflammation, and one with salicylic acid (Neutrogena T/Sal) to penetrate. It is recommended to use one shampoo for a few days and then switch. If this method is ineffective, see a dermatologist, who will probably recommend a steroid-based shampoo.
GREASY - this is usually a genetic disposition to secrete more sebum - scalp oil - than others.
Recommended treatment includes washing your hair occasionally with dish-washing liquid soap. It is too drying to use everyday, but periodic use may help stem the oil flow.
DRY - perhaps your sebum production is lower than normal, or many hours spent swimming has dried-out your hair. Recommended treatment includes using a conditioner - after showering - to moisturize the hair. Put a dime-sized amount in the palm, rub your hands together, and run this through your hair. This will moisturize the hair more quickly.
Another solution is to use a shampoo with the non-drying ingredient sodium laureth sulfate. Men’s Health 7/02.
PREGNANT? - AVOID ALCOHOL! - according to a recent study from the University of Wisconsin, even small amounts of alcohol can harm the fetus and cause attention disorders, problems with coordination and language. Also, drinking a couple of glasses of wine, beer, or spirits poses a greater risk to the fetus than drinking the same amount over a week.
Unfortunately, many health care providers are not aware of the risk that even small amounts of alcohol can cause. In one survey, about half of obstetricians and gynecologists still believe that one drink a week does not pose a health risk. Because every woman metabolizes alcohol differently and one fetus may be more vulnerable than another, it could be that a couple of glasses over the course of a pregnancy may be acceptable. However, because prenatal exposure to alcohol is one of the leading preventable causes of birth defects, it is safest to abstain from any alcohol consumption during pregnancy. Health 12/01.
Tuesday, July 1, 2003
Health News
REPORTING POINT 07-03
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
LIQUID OR SOLID? - many health food stores and websites are touting the benefits of the liquid form of vitamins instead of pills, claiming that the liquid form is better absorbed and more available to cells. According to Dr. Richard Herrier at the University of Arizona’s College of Pharmacy, there is no evidence that vitamins and minerals in liquid form are superior. For one thing, just because they’re liquid does not necessarily mean they are better absorbed. The acidity of the stomach dissolves most tablets so there is no reason to pay extra or expect extra benefits from liquid vitamins. Plus, there is no way to know if the liquid supplement is the equivalent of the tablet form. The only reason to take a liquid is if you have a hard time chewing or swallowing a tablet. Pediatricians also prescribe them for infants.
Dr. Loyd Allen, editor of the International Journal of Pharmaceutical Compounding, adds that though some liquid vitamins are well formulated, others may not be as stable. In pill form, vitamins have a longer shelf life. Liquid vitamins are also more likely to contain sugar or other ingredients to disguise a bad taste.
When shopping for vitamins, look for “USP” on the label. This means the product should meet the standards of the U.S. Pharmacopeia, including one for disintegration. Most brand-name vitamins aren’t labeled USP, because the manufacturers prefer to guarantee the products via the brand names. Generic or store brands are more often labeled USP, and are cheaper anyway.
Another alternative is powdered vitamins, but they are less convenient that pills and provide no extra benefits. University of California Berkeley Wellness Letter 11/02.
TOSS A “GRENADE” ON CANCER - within just a few years, doctors may not have to remove a tumor-riddled organ or inject a person with chemicals to battle cancer. Researchers at Johns Hopkins Medical Institute say a new antitumor treatment called a “cancer grenade” may soon be able to kill cancerous cells without damaging the cells around them. To set off the “grenade”, physicians inject the cancerous cells with a gene from the germ that causes the disease diphtheria. Once the gene enters the cell, it initiates a self-destruct signal and kills the cell without damaging the nearby healthy tissue. Men’s Health 6/02.
REPETITIVE USE INJURIES - injuries to tissue, whether it is overload to muscle or to bone or some connective tissue around the muscle or joint, are classified as repetitive stress injury, repetitive stress syndrome or cumulative trauma disorder.
In their simplest form, repetitive stress injuries in the gym are caused by a drastic increase in exercise intensity, duration or frequency. This is often seen in weekend warriors or in newbies just starting a sport or training regimen. Despite good intentions, they risk eventually temporary or possibly permanent injury requiring a physician’s assistance. Overuse injuries present themselves in different ways. Broken bones, torn, tendons, ruptured muscles and the like are possible, but repetitive strain tends to show up as less severe but equally disruptive ailments, such as tendinitis, bursitis, and stress fractures.
A sore, achy feeling is a common first indicator. The joint may be swollen, tender or feel hot. Discomfort usually occurs during or immediately after a particular movement, but as the condition worsens, pain may arise at any time, even when you are asleep. Other signs of injury include decreased strength, fatigue, tingling or numbness, loss of joint mobility and reduced coordination. Some repetitive use injuries include:
Tendinitis - the inflammation of the tendons, the tough, elastic bands of connective tissue that attach muscle to bone.
Tendinitis of the shoulder, particularly the rotator cuff, is prevalent among swimmers and athletes who perform repeated overhead motions.
Tennis elbow refers to tendinitis of the posterior (outside) of the elbow, typically caused by bending the wrist backward, while golfer’s elbow affects the anterior (inside) elbow. Runners often experience tendinitis of the knee (when overuse causes the patella to move up and down outside its normal groove), the Achilles tendon (due to uphill or downhill running) or the plantar fascia (caused by repetitive heel striking).
Bursitis - the inflamation of the bursae, which are fluid-filled sacs strategically positions to reduce friction throughout the body, particularly in the joints. Bursitis is attributable to overuse, infection or arthritis. It is impossible to make the distinction between bursitis and tendinitis without getting an MRI or doing an arthroscopy - unless you can see the inflammation in the bursae or damage to the tendon - you cannot tell which type of injury you have suffered.
Stress fractures - partial fractures, often hairline cracks in the bone, caused by repeated stress. They occur throughout the body, but are most common in the lower extremities, mainly the tibia and fibula bones of the ankle. Pain in the lower leg, especially from running, can also be attributed to shinsplints, which is an inflammation of the muscles that attach to the inner aspect of the tibia. Many stress fractures will not show up on an X-ray, so a bone scan might be necessary to detect a stress fracture.
As many as half of all exercise injuries result from overuse, reports Clinics in Medical Science. It is not always an overly ambitious workout that gets you into trouble. Often repetitive type injuries may be caused by other factors such as technique, muscle imbalance, anatomical factors, or equipment.
Technique is very crucial to remaining injury-free. Faulty technique may result in a buildup of microtrauma and strain over time.
Imbalance occurs in joints when opposing muscles - the quads and hamstrings for the knee, the triceps and biceps for the elbow - are not developed evenly. When one group gets trained significantly more than its antagonist, the resulting imbalance can cause undue joint strain.
The same is true of a muscle that is too tight or too lax. Either condition changes the mechanics of the joint and the way the muscles move it. Tight muscles are more prevalent, underscoring the importance of warming up, cooling down, and stretching daily.
If an injury is unresponsive or lingers, visit a sports-medicine specialist. If the problem persists more than two months, go to an orthopedic doctor. An MRI may be required to determine the extent of the injury.
A minor tear will heal over time given adequate rest, but a full tear will only get worse, causing a decrease in performance and degradation of the injured tendon. More often than not, an injury can be addressed without surgery, but if the tissue has been stressed where something is torn, as in a torn rotator cuff, then surgery may be necessary.
Assuming surgery is not required, the physician will likely prescribe some combination of rest, ice, drugs, and therapy. Medication normally consists of anti-inflammation drugs, but may include steroids, such as a cortisone injection. Therapy generally entails exercises for flexibility as well as muscle strength and balance, and often involves ultrasound or similar treatments. Physical therapists may recommend elbow or knee braces, shoe orthotics, heel lifts or other devices to speed recovery and correct mechanical deficiencies.
Prevention is the best strategy for longevity. If your muscles are sore or tired, perhaps the body needs rest. A short break or a decrease in training volume can help fend off many injuries. If a problem persists, seek medical attention.
Many exercise therapists believe that the foundation for injury prevention happens in the gym, not on a court or playing field. Taking the time beforehand to do the appropriate flexibility and strength-training exercises specific to your activity, rather than using your sport to get you in shape - i.e. - you shouldn’t play your sport to be in shape; you should be in shape to play your sport. Men’s Fitness 8/02.
BRAVE NEW WORLD - a new coating being developed by USDA researchers in California not only keeps fruit and vegetables fresher longer, but can also make them taste better and improve their nutritional value. The film can be made from either pureed broccoli, peaches, carrots, or strawberries. It is completely edible and works by sealing food away from the air, thereby extending its shelf-life. Men’s Health 6/02.
CHECK YOUR NECK - if strokes run in your family, consider having an MRI to check your neck. A recent University of Washington study of subjects with severe atherosclerosis (hardening of the arteries) found that magnetic-resonance imaging may be able to detect dangerous clogging in the neck that can trigger a stroke. To date, this is the most effective method found for detecting unstable plaque within the arteries in the neck. Plaque deposits can significantly increase the risk of stroke - but early detection allows doctors to prescribe medications that reduce deposits and decrease the risk of a large blockage coming loose and causing a stroke. Men’s Health 6/02.
“FAUX” CRAB - the “imitation crab meat” used increasingly in seafood salads and salad bars is a good food, rich in high-quality protein, and with 75% less cholesterol than most shellfish. But if you are looking for heart-healthy omega-3 fats, it is a poor choice. Since it has very little fat, it has virtually no omega-3's. It is also usually high in sodium. This fish product is usually made from Alaskan pollock, which is ground up, washed, and strained. Salt, sugar, and other flavors may be added, as well as binders, like egg white and starch. Once it has be flavored and cooked, this fish paste can be shaped into fish balls or something that looks and tastes like crab, shrimp, or scallops. Since it is precooked, it is not as perishable as fresh fish. University of California Berkeley Wellness Letter 11/02.
SPOILED FOOD INDICATOR - ever had the experience of grabbing a glass of milk from the ‘frig to discover it had gone really bad? That may soon become a thing of the past as a new label will soon be placed on packages of perishable foods. The Vitsab stickers are filled with an enzyme solution that reacts to temperature and time, gradually changing colors as the refrigerated food is exposed to harmful conditions - a green circle means the food is fresh, yellow means it should be discarded. These stickers should be available one milk, meats, and produce sometime this year. Men’s Health 7/02.
ANOTHER GREEN TEA BENEFIT - besides all of its cancer-fighting properties, Canadian researchers have discovered that green tea may help fight bad breath.
When compared to parsley, mint, and chewing gum, green tea was the most effective at reducing the bacteria that cause bad breath. Men’s Health 7/02.
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
LIQUID OR SOLID? - many health food stores and websites are touting the benefits of the liquid form of vitamins instead of pills, claiming that the liquid form is better absorbed and more available to cells. According to Dr. Richard Herrier at the University of Arizona’s College of Pharmacy, there is no evidence that vitamins and minerals in liquid form are superior. For one thing, just because they’re liquid does not necessarily mean they are better absorbed. The acidity of the stomach dissolves most tablets so there is no reason to pay extra or expect extra benefits from liquid vitamins. Plus, there is no way to know if the liquid supplement is the equivalent of the tablet form. The only reason to take a liquid is if you have a hard time chewing or swallowing a tablet. Pediatricians also prescribe them for infants.
Dr. Loyd Allen, editor of the International Journal of Pharmaceutical Compounding, adds that though some liquid vitamins are well formulated, others may not be as stable. In pill form, vitamins have a longer shelf life. Liquid vitamins are also more likely to contain sugar or other ingredients to disguise a bad taste.
When shopping for vitamins, look for “USP” on the label. This means the product should meet the standards of the U.S. Pharmacopeia, including one for disintegration. Most brand-name vitamins aren’t labeled USP, because the manufacturers prefer to guarantee the products via the brand names. Generic or store brands are more often labeled USP, and are cheaper anyway.
Another alternative is powdered vitamins, but they are less convenient that pills and provide no extra benefits. University of California Berkeley Wellness Letter 11/02.
TOSS A “GRENADE” ON CANCER - within just a few years, doctors may not have to remove a tumor-riddled organ or inject a person with chemicals to battle cancer. Researchers at Johns Hopkins Medical Institute say a new antitumor treatment called a “cancer grenade” may soon be able to kill cancerous cells without damaging the cells around them. To set off the “grenade”, physicians inject the cancerous cells with a gene from the germ that causes the disease diphtheria. Once the gene enters the cell, it initiates a self-destruct signal and kills the cell without damaging the nearby healthy tissue. Men’s Health 6/02.
REPETITIVE USE INJURIES - injuries to tissue, whether it is overload to muscle or to bone or some connective tissue around the muscle or joint, are classified as repetitive stress injury, repetitive stress syndrome or cumulative trauma disorder.
In their simplest form, repetitive stress injuries in the gym are caused by a drastic increase in exercise intensity, duration or frequency. This is often seen in weekend warriors or in newbies just starting a sport or training regimen. Despite good intentions, they risk eventually temporary or possibly permanent injury requiring a physician’s assistance. Overuse injuries present themselves in different ways. Broken bones, torn, tendons, ruptured muscles and the like are possible, but repetitive strain tends to show up as less severe but equally disruptive ailments, such as tendinitis, bursitis, and stress fractures.
A sore, achy feeling is a common first indicator. The joint may be swollen, tender or feel hot. Discomfort usually occurs during or immediately after a particular movement, but as the condition worsens, pain may arise at any time, even when you are asleep. Other signs of injury include decreased strength, fatigue, tingling or numbness, loss of joint mobility and reduced coordination. Some repetitive use injuries include:
Tendinitis - the inflammation of the tendons, the tough, elastic bands of connective tissue that attach muscle to bone.
Tendinitis of the shoulder, particularly the rotator cuff, is prevalent among swimmers and athletes who perform repeated overhead motions.
Tennis elbow refers to tendinitis of the posterior (outside) of the elbow, typically caused by bending the wrist backward, while golfer’s elbow affects the anterior (inside) elbow. Runners often experience tendinitis of the knee (when overuse causes the patella to move up and down outside its normal groove), the Achilles tendon (due to uphill or downhill running) or the plantar fascia (caused by repetitive heel striking).
Bursitis - the inflamation of the bursae, which are fluid-filled sacs strategically positions to reduce friction throughout the body, particularly in the joints. Bursitis is attributable to overuse, infection or arthritis. It is impossible to make the distinction between bursitis and tendinitis without getting an MRI or doing an arthroscopy - unless you can see the inflammation in the bursae or damage to the tendon - you cannot tell which type of injury you have suffered.
Stress fractures - partial fractures, often hairline cracks in the bone, caused by repeated stress. They occur throughout the body, but are most common in the lower extremities, mainly the tibia and fibula bones of the ankle. Pain in the lower leg, especially from running, can also be attributed to shinsplints, which is an inflammation of the muscles that attach to the inner aspect of the tibia. Many stress fractures will not show up on an X-ray, so a bone scan might be necessary to detect a stress fracture.
As many as half of all exercise injuries result from overuse, reports Clinics in Medical Science. It is not always an overly ambitious workout that gets you into trouble. Often repetitive type injuries may be caused by other factors such as technique, muscle imbalance, anatomical factors, or equipment.
Technique is very crucial to remaining injury-free. Faulty technique may result in a buildup of microtrauma and strain over time.
Imbalance occurs in joints when opposing muscles - the quads and hamstrings for the knee, the triceps and biceps for the elbow - are not developed evenly. When one group gets trained significantly more than its antagonist, the resulting imbalance can cause undue joint strain.
The same is true of a muscle that is too tight or too lax. Either condition changes the mechanics of the joint and the way the muscles move it. Tight muscles are more prevalent, underscoring the importance of warming up, cooling down, and stretching daily.
If an injury is unresponsive or lingers, visit a sports-medicine specialist. If the problem persists more than two months, go to an orthopedic doctor. An MRI may be required to determine the extent of the injury.
A minor tear will heal over time given adequate rest, but a full tear will only get worse, causing a decrease in performance and degradation of the injured tendon. More often than not, an injury can be addressed without surgery, but if the tissue has been stressed where something is torn, as in a torn rotator cuff, then surgery may be necessary.
Assuming surgery is not required, the physician will likely prescribe some combination of rest, ice, drugs, and therapy. Medication normally consists of anti-inflammation drugs, but may include steroids, such as a cortisone injection. Therapy generally entails exercises for flexibility as well as muscle strength and balance, and often involves ultrasound or similar treatments. Physical therapists may recommend elbow or knee braces, shoe orthotics, heel lifts or other devices to speed recovery and correct mechanical deficiencies.
Prevention is the best strategy for longevity. If your muscles are sore or tired, perhaps the body needs rest. A short break or a decrease in training volume can help fend off many injuries. If a problem persists, seek medical attention.
Many exercise therapists believe that the foundation for injury prevention happens in the gym, not on a court or playing field. Taking the time beforehand to do the appropriate flexibility and strength-training exercises specific to your activity, rather than using your sport to get you in shape - i.e. - you shouldn’t play your sport to be in shape; you should be in shape to play your sport. Men’s Fitness 8/02.
BRAVE NEW WORLD - a new coating being developed by USDA researchers in California not only keeps fruit and vegetables fresher longer, but can also make them taste better and improve their nutritional value. The film can be made from either pureed broccoli, peaches, carrots, or strawberries. It is completely edible and works by sealing food away from the air, thereby extending its shelf-life. Men’s Health 6/02.
CHECK YOUR NECK - if strokes run in your family, consider having an MRI to check your neck. A recent University of Washington study of subjects with severe atherosclerosis (hardening of the arteries) found that magnetic-resonance imaging may be able to detect dangerous clogging in the neck that can trigger a stroke. To date, this is the most effective method found for detecting unstable plaque within the arteries in the neck. Plaque deposits can significantly increase the risk of stroke - but early detection allows doctors to prescribe medications that reduce deposits and decrease the risk of a large blockage coming loose and causing a stroke. Men’s Health 6/02.
“FAUX” CRAB - the “imitation crab meat” used increasingly in seafood salads and salad bars is a good food, rich in high-quality protein, and with 75% less cholesterol than most shellfish. But if you are looking for heart-healthy omega-3 fats, it is a poor choice. Since it has very little fat, it has virtually no omega-3's. It is also usually high in sodium. This fish product is usually made from Alaskan pollock, which is ground up, washed, and strained. Salt, sugar, and other flavors may be added, as well as binders, like egg white and starch. Once it has be flavored and cooked, this fish paste can be shaped into fish balls or something that looks and tastes like crab, shrimp, or scallops. Since it is precooked, it is not as perishable as fresh fish. University of California Berkeley Wellness Letter 11/02.
SPOILED FOOD INDICATOR - ever had the experience of grabbing a glass of milk from the ‘frig to discover it had gone really bad? That may soon become a thing of the past as a new label will soon be placed on packages of perishable foods. The Vitsab stickers are filled with an enzyme solution that reacts to temperature and time, gradually changing colors as the refrigerated food is exposed to harmful conditions - a green circle means the food is fresh, yellow means it should be discarded. These stickers should be available one milk, meats, and produce sometime this year. Men’s Health 7/02.
ANOTHER GREEN TEA BENEFIT - besides all of its cancer-fighting properties, Canadian researchers have discovered that green tea may help fight bad breath.
When compared to parsley, mint, and chewing gum, green tea was the most effective at reducing the bacteria that cause bad breath. Men’s Health 7/02.
Sunday, June 1, 2003
Health News
REPORTING POINT 06-03
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
FAT IS NOT THE ENEMY - for years, the official message was to cut back on all fat. Studies by researchers in the department of nutrition at Pennsylvania State University have shown that diets very low in total fat may not be as healthy as diets that include some good fat. They have found that diets generous in foods rich in unsaturated fats, like peanuts, olive oil, or avocados, turn out to be healthier as long as you don’t overdo the calories consumed.
While very low-fat diets do lower total cholesterol, they also lower high-density lipoprotein (HDL), the good cholesterol that helps keep the harmful low-density lipoprotein from collecting in blood vessels. Additionally, very low-fat diets raise levels of triglycerides, or fat particles in the blood, increasing the risk of heart disease. A diet rich in monounsaturated fats lowers total cholesterol without dragging HDL levels down, and it keeps triglycerides from climbing.
This means that you don’t have to avoid all fats; but can enjoy moderate amounts of healthy fats like olive oil and canola, nuts, and avocados. Health 7/01.
“My doctor told me to stop having intimate dinners for four...unless there are three other people.” Orson Welles
DIET BASICS - diet promoters almost always claim that you have to eat some special combination of foods and/or avoid certain foods to lose weight. This is NOT true. The facts for weight loss are simple and not surprising - you must reduce the number of calories you consume, burn more calories through exercise, or do both! To keep the weight off, which is the real trick, you have to make these changes permanent. There is no magic bullet, but it can be done.
The basic healthy way of eating that has been recommended in this column for over 13 years can also be adapted for a weight-loss diet. Fruits, vegetables, and whole grains should be your main foods, along with low-fat dairy products, fish, skinless poultry, and lean meats. Such a way of eating helps protect against heart disease, diabetes, and several cancers. It can also help with weight control, especially if you limit portion sizes and start to exercise more. It is not a crash diet, but an eating plan for the rest of your life.
The following advice is for virtually everybody, and especially for those who may have insulin resistance:
Eat plenty of high-fiber foods - like fruits, vegetables, beans, and whole grains. These are the “good carbohydrates” - nutritious, filling, and relatively low in calories. Fiber slows the absorption of the carbohydrates, so there is less effect on insulin and blood sugar.
Limit the intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No. 1 additive, is added to a vast array of foods. High-fructose corn syrup - an increasingly common form of sugar, especially in soft drinks - now supplies nearly 10% of ALL calories consumed in the U.S. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they are “calorie-dense.” Plain pasta and bread are not very high in calories, but what we usually add to them - meat or cream sauces, butter, cheese) can double or triple the calories. Potatoes are a problem largely because most are eaten as high-calorie fries or chips.
Cut down on animal fat. Choose lean meats, skinless poultry, and nonfat or low-fat dairy products.
Cut way down on trans-fats. They are supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods. The act similar to saturated fats in the body, increasing LDL (bad cholesterol), lowering HDL (good) cholesterol and increasing blood lipids (triglycerides).
Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything.
Exercise and be active - Successful weight control and ultimately good health also depend on the other side of the energy equation - the calories you expend in physical activity. Good healthy is a function of an active lifestyle, which should include some form of aerobic exercise for cardio-health, strength training to increase lean muscle-mass, and stretching to protect muscles and connective tissues after vigorous exercise.
Set realistic goals that lead to slow, steady weight loss - no more than one or two pounds per week are reasonable. Studies have shown that people are more likely to keep the weight off if they lose it gradually.
If you do go on a crash diet, Atkins’ or another, to “jump start” your weight loss, do it for only a few weeks or months, and then switch to the healthy diet described above. University of California Berkeley Wellness Letter 11/02.
COOKING WARNING - partially precooking meat before final cooking makes certain bacteria, if present, hardier and thus more difficult to kill. In a recent study USDA scientists used ground beef containing a dangerous strain of E.coli bacteria. Cooked normally in a skillet, it took 8 minutes to kill the bacteria in the tainted beef. But when the meat had been preheated at low temperatures, it took 12 minutes to kill the bacteria during the final cooking. This 50% extra cooking time made the internal temperatures hot enough to kill the hardier germs. If, for any reason, you partially precook meat, remember to cook it longer later on. Also, if you use a slow-cook pot, make sure you follow the directions for adequate heating. University of California Berkeley Wellness Letter 3/02.
PROTECTING THE ROTATOR - Sandy Koufax, Tommy John, Orel Hersheisher, and Kevin Brown are all famed pitchers who have had their shoulders “rebuilt” due to rotator cuff injuries. The surgeon who has performed all of these repair surgeries feels that athletes who over use the body are particularly vulnerable to rotator injuries.
The injury-prevention plan that is now recommended by this physician consists of preventing overtraining, strengthening the rotator cuff, and avoiding extreme ranges of motion while weightlifting.
Strengthening the shoulder joint by working the neglected rotator cuff muscles: the most common injuries in sports are to the shoulder. The overhead (military) press and deep dips both put huge amounts of stress on the shoulder. Also causing great stress are throwing sports such as baseball, swimming, rowing, or swinging a racquet - anything that repeatedly puts the arm over the head, or raises it out to the side or pulls it in, exerting lots of extra force on the shoulder joint.
The anatomy of the shoulder makes it particularly vulnerable to this type of injury. The humerus (upper arm bone) has a large range of motion only because it “dangles” precariously off the edge of the body. The humeral head is pulled sideways against the socket of the scapula (the shoulder blade) by a series of four small upper-back muscles collectively called the rotator cuff. These muscles are the foundation of the shoulder joint. When these muscles are weak or overpowered, the humerus becomes misaligned and great stress is placed on tendons and ligaments resulting in a painful shoulder.
It is easy to strengthen the rotator cuff muscles, but most power lifters and amateur athletes neglect them - until it is too late. The rotator muscles are referred to as “precision” muscles as they precisely center the humeral head. They are invisible from outside the body and easy to overlook.
Most weight lifters develop a lifting regime that emphasizes the “outside” muscles - triceps, biceps, delts, lats, pecs - that show mass progress the best. The stronger these muscles get relative to the rotator cuff, the more at risk you are of pulling the humerus out of its socket, injuring the AC joint (the juncture of the clavicle and the acromion, the front of the shoulder blade) and tearing tendons - resulting in a “torn” rotator cuff.
The following three exercises will strengthen the four rotator cuff muscles. Start with two or three pound weights in each hand and work up slowly. Do three sets of 10 to 15 reps twice a week.
1. SUPRASPINATUS - the muscle that helps the deltoid raise the arm to the side and aids outward arm rotation.
Exercise: hold dumbbells by the sides in a sitting position (1a), then raise both hands straight out to the sides (1b) - lower slowly.
2. INTRASPINATUS/TERES MINOR - two muscles that help pull the arms downward (as in a pull-up).
Exercise: lie on your side on a bench with weight in hand, the elbow touching the hip and the arm bent at a right angle (2a). Rotate the arm upward, pivoting the elbow as you lift the weight away from the bench (2b). Slowly lower.
3. SUBSCAPULARIS - a muscle on the front of the shoulder blade that assists with inward rotation of the arm.
Exercise: with the elbow at the side and the forearm at a 90 degree angle, turn sideways (3a). Push/pull elastic bands in a parallel arc across the body (3b). Turn and repeat on the opposite side.
Avoiding extreme ranges in certain at-risk weightlifting exercises: extreme ranges of motion can overstress any joint, which is especially true for the shoulder, which bears the brunt of upper body weightlifting stress. Reaching the arms too far backward on a pectoral contraction, for example, is risky for an obvious reason - at the farthest point, the shoulder joint is not supported by muscles anymore - only tendons and ligaments. With the pressure of heavy weights, rotator cuff injuries are likely.
Therefore the key to weight-room safety is not necessarily avoiding certain exercises altogether, but avoiding going too far. Weightlifters should follow one general rule: keep the elbows and the press/pull bars in front of the body on all exercises. Anytime the body is placed in front or below the elbows, the rotator is strained as it is an unnatural position. This creates excess leverage on the head of the humerus bone, stretching the connective tissue around the shoulder joint.
Given these parameters, the list of at-risk exercises is long. It starts with the riskiest weight-room maneuver - the military press, and includes dips and pushups.
1. MILITARY PRESS - targets shoulders, upper back, and triceps.
Avoiding injury - use lighter weight and higher reps (heavier weight can cause one to compromise form and creates shearing forces at the shoulder joint), and try to keep the upward thrust slightly forward. Don’t let the elbows go behind the body. Try using a bench with a slight incline, which will keep the bar in front of the body at all times. (Be sure to keep your lower back flat on the bench, as well, to avoid arching it, which could lead to lower back injury).
2. BENCH PRESS - targets chest, shoulders, triceps.
Avoiding injury - to ensure that the body remains in front of the arms, lower the bar to the point where the elbows are level to, not lower than, the horizontal plane of the body. (By keeping the elbows out away from the body, you can bring the bar down closer to the chest for a greater range of motion - further risking injury). Placing your knees up and your feet flat on the bench helps to protect the lower back, which again can be injured if good lifting form is compromised.
3. PUSH UP - targets chest, shoulders, triceps.
Avoiding injury - this exercise is risky when you lower your chest all the wy to the ground, below the elbow, because this position again puts the upper arm behind the body. Some exercise therapists recommend a “push up plus” - from a moderate depth, push yourself up, maintaining a straight body line. Then spread the shoulder blades apart and try to create a little hump between them. This strengthens the scapular muscles of the shoulder blades, which support the humerus joint.
4. DIP - targets chest, shoulders, triceps.
Avoiding injury - this exercise is risky because you start with your arms in an unnatural position - behind the body. Dips can put shearing force on the shoulder joint, and can eventually damage the rotator cuff if you dip too low and are weak and heavy. Machine dips are safer because the arms are positioned in front of the body.
5. MACHINE FLYE - targets chest and shoulders.
Avoiding injury - risky in the extreme hands-back version - too much leverage on the head of the humerus. Start the exercise with the pads even with the chest. Men’s Fitness 3/02.
GREEN, RED, AND YELLOW - ounce for ounce, green peppers have three times as much vitamin C as oranges. Red and yellow peppers have twice as much vitamin C as green ones: over 170 milligrams in just 3 ounces. Green peppers also supply some beta carotene, but the amount increases greatly as a pepper matures and turns red or yellow. A red pepper has nine times as much beta carotene as a green one. University of California Berkeley Wellness Letter 11/02.
ATTACK PLAQUE – try using a toothpaste with silica. A new study found that after 6 months of twice-daily use, patients brushing with silica toothpaste had 44 percent less plaque and tartar than patients using pastes without the ingredient. Men’s Health 7/02.
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
FAT IS NOT THE ENEMY - for years, the official message was to cut back on all fat. Studies by researchers in the department of nutrition at Pennsylvania State University have shown that diets very low in total fat may not be as healthy as diets that include some good fat. They have found that diets generous in foods rich in unsaturated fats, like peanuts, olive oil, or avocados, turn out to be healthier as long as you don’t overdo the calories consumed.
While very low-fat diets do lower total cholesterol, they also lower high-density lipoprotein (HDL), the good cholesterol that helps keep the harmful low-density lipoprotein from collecting in blood vessels. Additionally, very low-fat diets raise levels of triglycerides, or fat particles in the blood, increasing the risk of heart disease. A diet rich in monounsaturated fats lowers total cholesterol without dragging HDL levels down, and it keeps triglycerides from climbing.
This means that you don’t have to avoid all fats; but can enjoy moderate amounts of healthy fats like olive oil and canola, nuts, and avocados. Health 7/01.
“My doctor told me to stop having intimate dinners for four...unless there are three other people.” Orson Welles
DIET BASICS - diet promoters almost always claim that you have to eat some special combination of foods and/or avoid certain foods to lose weight. This is NOT true. The facts for weight loss are simple and not surprising - you must reduce the number of calories you consume, burn more calories through exercise, or do both! To keep the weight off, which is the real trick, you have to make these changes permanent. There is no magic bullet, but it can be done.
The basic healthy way of eating that has been recommended in this column for over 13 years can also be adapted for a weight-loss diet. Fruits, vegetables, and whole grains should be your main foods, along with low-fat dairy products, fish, skinless poultry, and lean meats. Such a way of eating helps protect against heart disease, diabetes, and several cancers. It can also help with weight control, especially if you limit portion sizes and start to exercise more. It is not a crash diet, but an eating plan for the rest of your life.
The following advice is for virtually everybody, and especially for those who may have insulin resistance:
Eat plenty of high-fiber foods - like fruits, vegetables, beans, and whole grains. These are the “good carbohydrates” - nutritious, filling, and relatively low in calories. Fiber slows the absorption of the carbohydrates, so there is less effect on insulin and blood sugar.
Limit the intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No. 1 additive, is added to a vast array of foods. High-fructose corn syrup - an increasingly common form of sugar, especially in soft drinks - now supplies nearly 10% of ALL calories consumed in the U.S. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they are “calorie-dense.” Plain pasta and bread are not very high in calories, but what we usually add to them - meat or cream sauces, butter, cheese) can double or triple the calories. Potatoes are a problem largely because most are eaten as high-calorie fries or chips.
Cut down on animal fat. Choose lean meats, skinless poultry, and nonfat or low-fat dairy products.
Cut way down on trans-fats. They are supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods. The act similar to saturated fats in the body, increasing LDL (bad cholesterol), lowering HDL (good) cholesterol and increasing blood lipids (triglycerides).
Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.
Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entree, split a dish with a friend, and don’t order supersized anything.
Exercise and be active - Successful weight control and ultimately good health also depend on the other side of the energy equation - the calories you expend in physical activity. Good healthy is a function of an active lifestyle, which should include some form of aerobic exercise for cardio-health, strength training to increase lean muscle-mass, and stretching to protect muscles and connective tissues after vigorous exercise.
Set realistic goals that lead to slow, steady weight loss - no more than one or two pounds per week are reasonable. Studies have shown that people are more likely to keep the weight off if they lose it gradually.
If you do go on a crash diet, Atkins’ or another, to “jump start” your weight loss, do it for only a few weeks or months, and then switch to the healthy diet described above. University of California Berkeley Wellness Letter 11/02.
COOKING WARNING - partially precooking meat before final cooking makes certain bacteria, if present, hardier and thus more difficult to kill. In a recent study USDA scientists used ground beef containing a dangerous strain of E.coli bacteria. Cooked normally in a skillet, it took 8 minutes to kill the bacteria in the tainted beef. But when the meat had been preheated at low temperatures, it took 12 minutes to kill the bacteria during the final cooking. This 50% extra cooking time made the internal temperatures hot enough to kill the hardier germs. If, for any reason, you partially precook meat, remember to cook it longer later on. Also, if you use a slow-cook pot, make sure you follow the directions for adequate heating. University of California Berkeley Wellness Letter 3/02.
PROTECTING THE ROTATOR - Sandy Koufax, Tommy John, Orel Hersheisher, and Kevin Brown are all famed pitchers who have had their shoulders “rebuilt” due to rotator cuff injuries. The surgeon who has performed all of these repair surgeries feels that athletes who over use the body are particularly vulnerable to rotator injuries.
The injury-prevention plan that is now recommended by this physician consists of preventing overtraining, strengthening the rotator cuff, and avoiding extreme ranges of motion while weightlifting.
Strengthening the shoulder joint by working the neglected rotator cuff muscles: the most common injuries in sports are to the shoulder. The overhead (military) press and deep dips both put huge amounts of stress on the shoulder. Also causing great stress are throwing sports such as baseball, swimming, rowing, or swinging a racquet - anything that repeatedly puts the arm over the head, or raises it out to the side or pulls it in, exerting lots of extra force on the shoulder joint.
The anatomy of the shoulder makes it particularly vulnerable to this type of injury. The humerus (upper arm bone) has a large range of motion only because it “dangles” precariously off the edge of the body. The humeral head is pulled sideways against the socket of the scapula (the shoulder blade) by a series of four small upper-back muscles collectively called the rotator cuff. These muscles are the foundation of the shoulder joint. When these muscles are weak or overpowered, the humerus becomes misaligned and great stress is placed on tendons and ligaments resulting in a painful shoulder.
It is easy to strengthen the rotator cuff muscles, but most power lifters and amateur athletes neglect them - until it is too late. The rotator muscles are referred to as “precision” muscles as they precisely center the humeral head. They are invisible from outside the body and easy to overlook.
Most weight lifters develop a lifting regime that emphasizes the “outside” muscles - triceps, biceps, delts, lats, pecs - that show mass progress the best. The stronger these muscles get relative to the rotator cuff, the more at risk you are of pulling the humerus out of its socket, injuring the AC joint (the juncture of the clavicle and the acromion, the front of the shoulder blade) and tearing tendons - resulting in a “torn” rotator cuff.
The following three exercises will strengthen the four rotator cuff muscles. Start with two or three pound weights in each hand and work up slowly. Do three sets of 10 to 15 reps twice a week.
1. SUPRASPINATUS - the muscle that helps the deltoid raise the arm to the side and aids outward arm rotation.
Exercise: hold dumbbells by the sides in a sitting position (1a), then raise both hands straight out to the sides (1b) - lower slowly.
2. INTRASPINATUS/TERES MINOR - two muscles that help pull the arms downward (as in a pull-up).
Exercise: lie on your side on a bench with weight in hand, the elbow touching the hip and the arm bent at a right angle (2a). Rotate the arm upward, pivoting the elbow as you lift the weight away from the bench (2b). Slowly lower.
3. SUBSCAPULARIS - a muscle on the front of the shoulder blade that assists with inward rotation of the arm.
Exercise: with the elbow at the side and the forearm at a 90 degree angle, turn sideways (3a). Push/pull elastic bands in a parallel arc across the body (3b). Turn and repeat on the opposite side.
Avoiding extreme ranges in certain at-risk weightlifting exercises: extreme ranges of motion can overstress any joint, which is especially true for the shoulder, which bears the brunt of upper body weightlifting stress. Reaching the arms too far backward on a pectoral contraction, for example, is risky for an obvious reason - at the farthest point, the shoulder joint is not supported by muscles anymore - only tendons and ligaments. With the pressure of heavy weights, rotator cuff injuries are likely.
Therefore the key to weight-room safety is not necessarily avoiding certain exercises altogether, but avoiding going too far. Weightlifters should follow one general rule: keep the elbows and the press/pull bars in front of the body on all exercises. Anytime the body is placed in front or below the elbows, the rotator is strained as it is an unnatural position. This creates excess leverage on the head of the humerus bone, stretching the connective tissue around the shoulder joint.
Given these parameters, the list of at-risk exercises is long. It starts with the riskiest weight-room maneuver - the military press, and includes dips and pushups.
1. MILITARY PRESS - targets shoulders, upper back, and triceps.
Avoiding injury - use lighter weight and higher reps (heavier weight can cause one to compromise form and creates shearing forces at the shoulder joint), and try to keep the upward thrust slightly forward. Don’t let the elbows go behind the body. Try using a bench with a slight incline, which will keep the bar in front of the body at all times. (Be sure to keep your lower back flat on the bench, as well, to avoid arching it, which could lead to lower back injury).
2. BENCH PRESS - targets chest, shoulders, triceps.
Avoiding injury - to ensure that the body remains in front of the arms, lower the bar to the point where the elbows are level to, not lower than, the horizontal plane of the body. (By keeping the elbows out away from the body, you can bring the bar down closer to the chest for a greater range of motion - further risking injury). Placing your knees up and your feet flat on the bench helps to protect the lower back, which again can be injured if good lifting form is compromised.
3. PUSH UP - targets chest, shoulders, triceps.
Avoiding injury - this exercise is risky when you lower your chest all the wy to the ground, below the elbow, because this position again puts the upper arm behind the body. Some exercise therapists recommend a “push up plus” - from a moderate depth, push yourself up, maintaining a straight body line. Then spread the shoulder blades apart and try to create a little hump between them. This strengthens the scapular muscles of the shoulder blades, which support the humerus joint.
4. DIP - targets chest, shoulders, triceps.
Avoiding injury - this exercise is risky because you start with your arms in an unnatural position - behind the body. Dips can put shearing force on the shoulder joint, and can eventually damage the rotator cuff if you dip too low and are weak and heavy. Machine dips are safer because the arms are positioned in front of the body.
5. MACHINE FLYE - targets chest and shoulders.
Avoiding injury - risky in the extreme hands-back version - too much leverage on the head of the humerus. Start the exercise with the pads even with the chest. Men’s Fitness 3/02.
GREEN, RED, AND YELLOW - ounce for ounce, green peppers have three times as much vitamin C as oranges. Red and yellow peppers have twice as much vitamin C as green ones: over 170 milligrams in just 3 ounces. Green peppers also supply some beta carotene, but the amount increases greatly as a pepper matures and turns red or yellow. A red pepper has nine times as much beta carotene as a green one. University of California Berkeley Wellness Letter 11/02.
ATTACK PLAQUE – try using a toothpaste with silica. A new study found that after 6 months of twice-daily use, patients brushing with silica toothpaste had 44 percent less plaque and tartar than patients using pastes without the ingredient. Men’s Health 7/02.
Thursday, May 1, 2003
Health News
REPORTING POINT 05-03
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
UNIFORM BELT A LITTLE TIGHT? - no wonder there is an epidemic of obesity - Americans consumed about 340 more calories a day, on average, in the late 1990s than they did in the mid-1980s, and at least 500 more calories a day than in the 1950s. Most of those extra calories come from increased consumption of refined grain products, added fats and oils, and added sugars. As calorie intake rose, physical activity declined among most Americans. University of California Berkeley Wellness Letter 1/02.
EXERCISING FOR TWO - pregnancy is a great time to get in shape - even if you have always been a “couch potato”. Whether an exercise neophyte or a fitness buff, moderate exercise (such as brisk walking) three or four times a week can decrease the risk of having a low-birth-weight baby, according to a recent study published in the American Journal of Obstetrics and Gynecology. But don’t overdo it either; pregnant women who exercise too much are more likely to have problems than those who don’t exercise at all - and, as always, check with your doctor if you are new to the exercise and fitness world. Health 7/01.
SUMMER DELIGHT - lycopene, found in abundance in tomatoes, especially cooked ones, is a potent cancer-killer and is particularly useful in protecting the prostate. Another good source of lycopene is watermelon.
A Harvard study of 48,000 men found that the subjects who ate the most lycopene-rich foods reduced their risk of prostate cancer by 34 percent. Although it is 90 percent water, one cup of watermelon contains 600 milligrams of lycopene, as well as some fiber and vitamins A and C and potassium - and it only has 50 calories per serving. Men’s Fitness 12/01.
MOLD CAN MAKE YOU ILL - mold in the bathroom? Better get rid of it. A University of Maryland study found that being exposed to mold spores can trigger flu-like symptoms and may even weaken the body’s immune system to other illnesses.
Mold normally just causes allergies, but in extreme cases, inhaling mold can lead to serious illness, such as bleeding in the lungs.
Mold can be killed by wiping infested areas with a 1-to-5 solution of bleach and water. Dehumidifiers and frequent dusting prevent its return. Men’s Health 1/01.
FASTING FACTS - people fast to “detox” the body and some religions call for occasional fasts. But a fast will not cleanse the body of toxins in any way. There is no medical evidence that the body needs internal cleansing or that the digestive system needs a “rest.”
The digestive system is quite efficient at cleansing itself and ridding the body of waste. That is one of its chief functions, and other organs (the kidneys, liver, lungs, sweat glands) help also. The notion that stagnation and decay in the colon produce toxins that poison the body is an ancient one, but long discredited.
Still, many websites, books, and alternative practitioners promote fasts, lasting anywhere from a few days to two weeks, to detoxify the body. Most of those that promote fasts to detox the body never name the toxins that are supposed to cause everything from headaches, colds, and skin problems to heart disease and mental disorders.
Not surprisingly, total fasting does result in a rapid initial weight loss, but most of the loss is fluid, rather than fat. As the fast continues, you lose body fat, but also considerable muscle (including heart muscle) and minerals. Depending on the duration of the fast, the muscle and mineral loss can be dangerous. In any case, few people who actually lose weight via fasting maintain their loss once they start eating again.
For a person in good health, there is no danger in a 24-hour fast. Beyond a day or two, fasting can cause fatigue, headaches, irritability, nausea, low blood pressure, and heart rhythm problems. It is especially hazardous for anyone with a chronic illness such as diabetes or liver or kidney disease. When fasting, it is important to drink plenty of water, and, of course, pregnant women should not fast. University of California Berkeley Wellness Letter 3/02.
DON’T GIVE IN - there is no time off from good nutrition. According to a study from Australia, even a single fatty meal can cause temporary damage to the heart. Physicians at the Baker Medical Research Institute in Melbourne gave a high-fat meal to one group of volunteers and a lower-fat “control” meal to a second group. Three hours later, the doctors measured the change in elasticity of all the subjects’ arteries. After just a single meal, the arteries of the patients who’d eaten the most fat were 25 percent stiffer than those of the patients who’d eaten the leaner meal. Research shows that stiff blood vessels are one of the primary causes of both heart attack and stroke. Men’s Health 6/02.
VITAMIN E FOR WEIGHT-TRAINING - vitamin E functions as an antioxidant, protecting muscles from highly reactive, unstable molecules called free radicals. Besides leading to hardening of the arteries and cancer, free radicals also contribute to aching muscles and diminished performance. Because of an increased oxygen requirement during exercise, the harder you exercise, the more free radicals are produced.
A recent study had test subjects take vitamin E capsules and start a lifting program. It was found that blood-borne free radicals were reduced and muscle damage was minimized. Vitamin E initiated the healing process, allowing the muscles to rebuild sooner. The faster the muscles begin to repair themselves, the more the muscles will grow.
Research supports the claim that vitamin E can significantly reduce the damaging effects of high-intensity resistance exercise, but the study showed that short-term use did not enhance muscle strength or power.
Some experts question the effects that antioxidants will have on increasing mass, but the protective effects of vitamin E should not be detrimental to anyone using resistance training to enhance muscle growth. In fact, the reduced level of free-radical damage should make the muscle membrane stronger and enable better and faster gains in strength and size.
Recommended supplementation is 200 to 400 IU of natural source vitamin E daily. Natural vitamin E comes in the form of d-alpha tocopherol, d-gamma tocopherol, or d-alpha tocopherol acetate/succinate, all of which are variations of natural vitamin E. Take the vitamin in one or two doses a day, preferably with a meal that contains a little fat, as the vitamin is fat soluble.
Synthetic vitamin E (dl-alpha tocopherol) is less expensive than natural vitamin E, as it is also less biologically active than the natural counterpart. Dosage with synthetic vitamin E should be 400 to 800 IU daily; amounts more than this can have side-effects. Men’s Fitness 3/02.
REDUCED-FAT FOODS NOT THE ANSWER - a few years ago, reduced-fat foods - from cookies to margarine and ice cream - seemed to be the answer for dieters seeking ways to reduce caloric intake. But many people soon discovered that these foods did not make them lose weight, in large part because many reduced-fat foods are still high in calories. A study in the Journal of the American Dietetic Association last year showed that use of reduced-fat foods does not determine whether the subjects’ overall diet is healthful or even low in fat. More than one-quarter of people who eat reduced-fat foods daily still have a high-fat diet overall, the study found. Moreover, one-third of people whose diet is low in fat never eat these foods. University of California Berkeley Wellness Letter 3/02.
IS COFFEE DANGEROUS? - over 115 million Americans consume coffee every morning. Recent Norwegian research linked coffee to heart-attack risk. However, the study used unfiltered, boiled coffee, a more organic drink that is not very popular in the United States.
Another report, published in the American Journal of Clinical Nutrition, found that filtered coffee does appear to boost blood levels of cholesterol and homocysteine, both of which are linked to the risk of heart disease.
The findings indicate that terpenoids, naturally occurring compounds in coffee that are known to increase cholesterol, are only partly removed by a coffee filter. The researchers estimate that eliminating a four-cups-a-day habit could reduce the chances of cholesterol-related heart disease by 10 percent. The researchers hypothesize that coffee may interfere with the body’s ability to control homocysteine, perhaps by hindering the positive effects of vitamin B6.
Another Swedish study found that the amount of caffeine in just one cup of coffee increases arterial hardening for at least two hours. This atherosclerotic effect puts extra pressure on the heart, which could be dangerous for people already at risk for hart attack and stroke.
Caffeine also increases blood pressure and heart rate and may exacerbate cardiac arrhythmias. Some researchers feel that people must be careful with caffeine, especially if they have high blood pressure.
For those who are not predisposed to such problems, however, moderate daily intake of one to three cups of coffee does not appear to pose undue risk. In fact, in healthy adult athletes, it facilitates the metabolization of fatty acids for energy.
Additionally, caffeine may cause a rapid release of calcium ions in muscles, enhancing muscle contractions and making them more efficient, according to preliminary research published in the British Journal of Sports Medicine.
If you are jittery about drinking too much coffee, quitting cold turkey can cause headaches and indigestion, so reduce intake gradually - cut back by one-half cup a day to minimize withdrawal. Also, try drinking smaller amounts of higher-quality coffee, and mix a good decaf with a favorite regular bean, or use darker beans, which have less caffeine, but no less flavor. Men’s Fitness 12/01.
IS GOLF A PAIN IN YOUR BACK? - for a golf swing without pain, check your technique and obliques.
Researchers at the University of Calgary wired electrodes to a group of professional and amateur golfers. The subjects were then measured for abdominal muscle activity as they drove balls into a net twice a minute for nearly an hour using different clubs.
The results found that those who activated their external and internal oblique muscles earlier during the back swing ended the session without back pain. While the study doesn’t clarify whether using your abs reduces pain or whether pain makes it harder to use your abs, previous research indicates that having weak abs increases the risk of low-back distress. The study was published in Medicine & Science in Sports & Exercise. Men’s Fitness 8/02.
REDUCING DIABETES RISK - if you are overweight, you are at higher risk for diabetes, but now a new study from the Centers for Disease Control and Prevention suggests that those who lose weight can lower their risk. In the 13 year study of more than 200,000 overweight people, researchers observed that the more weight lost, the greater the decrease in risk. Women benefitted even more than men. University of California Berkeley Wellness Letter 11/02.
GIVE IT A REST - a year long Dutch study of 185 men and women with tennis elbow found that traditional “wait-and-see” treatment - rest plus anti-inflammatories - is just as effective as physical therapy, and better than newer options like steroid injections. Men’s Health 6/02.
TRAIN FIRST OR EAT FIRST? - whether you eat breakfast before or after your workout depends on what you are trying to accomplish and the type of workout you are planning to do. If you work out with weights on an empty stomach, you can definitely increase your growth-hormone levels, but you must keep your workout short so that the blood sugar levels do not dip too how. Then immediately after the workout, have a carbohydrate/protein shake with glutamine in it to spike the growth-hormone levels and insulin influx into muscle. If you feel weak or light-headed when you train on an empty stomach, this strategy may not work for you. Pay attention to the signals the body is sending you to determine which workout protocol works better for you.
If you are doing a cardio workout in the morning, you also have the option of eating before or after. If you are doing a long run - 45 minutes or longer - and your goal is to build endurance, then you want to eat complex carbs and protein an hour and a half to two hours before exercise so you have the energy you need. If you are planning to do 30 minutes of low-key cardio on a treadmill to burn body fat, then you should eat afterward. That way you will be more likely to tap into body-fat stores for fuel, instead of relying on the carbohydrates you consumed beforehand.
As for other times of day, it is recommended you not eat directly before a weight-training workout. Blood is an important nutrient for building muscle, and you want as much available for that as possible. After you eat, however, you blood concentrates in the stomach area to aid digestion. For these reasons, you should not try to eat for an hour and a half to two hours before a weight-training workout. Men’s Fitness 12/01.
CONSIDERING LASIK? - in a survey of 605 LASIK patients, 25% complained of night-vision problems. The study suggests that for some patients, other vision-correction procedures may entail a lower risk of complications. Men’s Health 6/02.
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
UNIFORM BELT A LITTLE TIGHT? - no wonder there is an epidemic of obesity - Americans consumed about 340 more calories a day, on average, in the late 1990s than they did in the mid-1980s, and at least 500 more calories a day than in the 1950s. Most of those extra calories come from increased consumption of refined grain products, added fats and oils, and added sugars. As calorie intake rose, physical activity declined among most Americans. University of California Berkeley Wellness Letter 1/02.
EXERCISING FOR TWO - pregnancy is a great time to get in shape - even if you have always been a “couch potato”. Whether an exercise neophyte or a fitness buff, moderate exercise (such as brisk walking) three or four times a week can decrease the risk of having a low-birth-weight baby, according to a recent study published in the American Journal of Obstetrics and Gynecology. But don’t overdo it either; pregnant women who exercise too much are more likely to have problems than those who don’t exercise at all - and, as always, check with your doctor if you are new to the exercise and fitness world. Health 7/01.
SUMMER DELIGHT - lycopene, found in abundance in tomatoes, especially cooked ones, is a potent cancer-killer and is particularly useful in protecting the prostate. Another good source of lycopene is watermelon.
A Harvard study of 48,000 men found that the subjects who ate the most lycopene-rich foods reduced their risk of prostate cancer by 34 percent. Although it is 90 percent water, one cup of watermelon contains 600 milligrams of lycopene, as well as some fiber and vitamins A and C and potassium - and it only has 50 calories per serving. Men’s Fitness 12/01.
MOLD CAN MAKE YOU ILL - mold in the bathroom? Better get rid of it. A University of Maryland study found that being exposed to mold spores can trigger flu-like symptoms and may even weaken the body’s immune system to other illnesses.
Mold normally just causes allergies, but in extreme cases, inhaling mold can lead to serious illness, such as bleeding in the lungs.
Mold can be killed by wiping infested areas with a 1-to-5 solution of bleach and water. Dehumidifiers and frequent dusting prevent its return. Men’s Health 1/01.
FASTING FACTS - people fast to “detox” the body and some religions call for occasional fasts. But a fast will not cleanse the body of toxins in any way. There is no medical evidence that the body needs internal cleansing or that the digestive system needs a “rest.”
The digestive system is quite efficient at cleansing itself and ridding the body of waste. That is one of its chief functions, and other organs (the kidneys, liver, lungs, sweat glands) help also. The notion that stagnation and decay in the colon produce toxins that poison the body is an ancient one, but long discredited.
Still, many websites, books, and alternative practitioners promote fasts, lasting anywhere from a few days to two weeks, to detoxify the body. Most of those that promote fasts to detox the body never name the toxins that are supposed to cause everything from headaches, colds, and skin problems to heart disease and mental disorders.
Not surprisingly, total fasting does result in a rapid initial weight loss, but most of the loss is fluid, rather than fat. As the fast continues, you lose body fat, but also considerable muscle (including heart muscle) and minerals. Depending on the duration of the fast, the muscle and mineral loss can be dangerous. In any case, few people who actually lose weight via fasting maintain their loss once they start eating again.
For a person in good health, there is no danger in a 24-hour fast. Beyond a day or two, fasting can cause fatigue, headaches, irritability, nausea, low blood pressure, and heart rhythm problems. It is especially hazardous for anyone with a chronic illness such as diabetes or liver or kidney disease. When fasting, it is important to drink plenty of water, and, of course, pregnant women should not fast. University of California Berkeley Wellness Letter 3/02.
DON’T GIVE IN - there is no time off from good nutrition. According to a study from Australia, even a single fatty meal can cause temporary damage to the heart. Physicians at the Baker Medical Research Institute in Melbourne gave a high-fat meal to one group of volunteers and a lower-fat “control” meal to a second group. Three hours later, the doctors measured the change in elasticity of all the subjects’ arteries. After just a single meal, the arteries of the patients who’d eaten the most fat were 25 percent stiffer than those of the patients who’d eaten the leaner meal. Research shows that stiff blood vessels are one of the primary causes of both heart attack and stroke. Men’s Health 6/02.
VITAMIN E FOR WEIGHT-TRAINING - vitamin E functions as an antioxidant, protecting muscles from highly reactive, unstable molecules called free radicals. Besides leading to hardening of the arteries and cancer, free radicals also contribute to aching muscles and diminished performance. Because of an increased oxygen requirement during exercise, the harder you exercise, the more free radicals are produced.
A recent study had test subjects take vitamin E capsules and start a lifting program. It was found that blood-borne free radicals were reduced and muscle damage was minimized. Vitamin E initiated the healing process, allowing the muscles to rebuild sooner. The faster the muscles begin to repair themselves, the more the muscles will grow.
Research supports the claim that vitamin E can significantly reduce the damaging effects of high-intensity resistance exercise, but the study showed that short-term use did not enhance muscle strength or power.
Some experts question the effects that antioxidants will have on increasing mass, but the protective effects of vitamin E should not be detrimental to anyone using resistance training to enhance muscle growth. In fact, the reduced level of free-radical damage should make the muscle membrane stronger and enable better and faster gains in strength and size.
Recommended supplementation is 200 to 400 IU of natural source vitamin E daily. Natural vitamin E comes in the form of d-alpha tocopherol, d-gamma tocopherol, or d-alpha tocopherol acetate/succinate, all of which are variations of natural vitamin E. Take the vitamin in one or two doses a day, preferably with a meal that contains a little fat, as the vitamin is fat soluble.
Synthetic vitamin E (dl-alpha tocopherol) is less expensive than natural vitamin E, as it is also less biologically active than the natural counterpart. Dosage with synthetic vitamin E should be 400 to 800 IU daily; amounts more than this can have side-effects. Men’s Fitness 3/02.
REDUCED-FAT FOODS NOT THE ANSWER - a few years ago, reduced-fat foods - from cookies to margarine and ice cream - seemed to be the answer for dieters seeking ways to reduce caloric intake. But many people soon discovered that these foods did not make them lose weight, in large part because many reduced-fat foods are still high in calories. A study in the Journal of the American Dietetic Association last year showed that use of reduced-fat foods does not determine whether the subjects’ overall diet is healthful or even low in fat. More than one-quarter of people who eat reduced-fat foods daily still have a high-fat diet overall, the study found. Moreover, one-third of people whose diet is low in fat never eat these foods. University of California Berkeley Wellness Letter 3/02.
IS COFFEE DANGEROUS? - over 115 million Americans consume coffee every morning. Recent Norwegian research linked coffee to heart-attack risk. However, the study used unfiltered, boiled coffee, a more organic drink that is not very popular in the United States.
Another report, published in the American Journal of Clinical Nutrition, found that filtered coffee does appear to boost blood levels of cholesterol and homocysteine, both of which are linked to the risk of heart disease.
The findings indicate that terpenoids, naturally occurring compounds in coffee that are known to increase cholesterol, are only partly removed by a coffee filter. The researchers estimate that eliminating a four-cups-a-day habit could reduce the chances of cholesterol-related heart disease by 10 percent. The researchers hypothesize that coffee may interfere with the body’s ability to control homocysteine, perhaps by hindering the positive effects of vitamin B6.
Another Swedish study found that the amount of caffeine in just one cup of coffee increases arterial hardening for at least two hours. This atherosclerotic effect puts extra pressure on the heart, which could be dangerous for people already at risk for hart attack and stroke.
Caffeine also increases blood pressure and heart rate and may exacerbate cardiac arrhythmias. Some researchers feel that people must be careful with caffeine, especially if they have high blood pressure.
For those who are not predisposed to such problems, however, moderate daily intake of one to three cups of coffee does not appear to pose undue risk. In fact, in healthy adult athletes, it facilitates the metabolization of fatty acids for energy.
Additionally, caffeine may cause a rapid release of calcium ions in muscles, enhancing muscle contractions and making them more efficient, according to preliminary research published in the British Journal of Sports Medicine.
If you are jittery about drinking too much coffee, quitting cold turkey can cause headaches and indigestion, so reduce intake gradually - cut back by one-half cup a day to minimize withdrawal. Also, try drinking smaller amounts of higher-quality coffee, and mix a good decaf with a favorite regular bean, or use darker beans, which have less caffeine, but no less flavor. Men’s Fitness 12/01.
IS GOLF A PAIN IN YOUR BACK? - for a golf swing without pain, check your technique and obliques.
Researchers at the University of Calgary wired electrodes to a group of professional and amateur golfers. The subjects were then measured for abdominal muscle activity as they drove balls into a net twice a minute for nearly an hour using different clubs.
The results found that those who activated their external and internal oblique muscles earlier during the back swing ended the session without back pain. While the study doesn’t clarify whether using your abs reduces pain or whether pain makes it harder to use your abs, previous research indicates that having weak abs increases the risk of low-back distress. The study was published in Medicine & Science in Sports & Exercise. Men’s Fitness 8/02.
REDUCING DIABETES RISK - if you are overweight, you are at higher risk for diabetes, but now a new study from the Centers for Disease Control and Prevention suggests that those who lose weight can lower their risk. In the 13 year study of more than 200,000 overweight people, researchers observed that the more weight lost, the greater the decrease in risk. Women benefitted even more than men. University of California Berkeley Wellness Letter 11/02.
GIVE IT A REST - a year long Dutch study of 185 men and women with tennis elbow found that traditional “wait-and-see” treatment - rest plus anti-inflammatories - is just as effective as physical therapy, and better than newer options like steroid injections. Men’s Health 6/02.
TRAIN FIRST OR EAT FIRST? - whether you eat breakfast before or after your workout depends on what you are trying to accomplish and the type of workout you are planning to do. If you work out with weights on an empty stomach, you can definitely increase your growth-hormone levels, but you must keep your workout short so that the blood sugar levels do not dip too how. Then immediately after the workout, have a carbohydrate/protein shake with glutamine in it to spike the growth-hormone levels and insulin influx into muscle. If you feel weak or light-headed when you train on an empty stomach, this strategy may not work for you. Pay attention to the signals the body is sending you to determine which workout protocol works better for you.
If you are doing a cardio workout in the morning, you also have the option of eating before or after. If you are doing a long run - 45 minutes or longer - and your goal is to build endurance, then you want to eat complex carbs and protein an hour and a half to two hours before exercise so you have the energy you need. If you are planning to do 30 minutes of low-key cardio on a treadmill to burn body fat, then you should eat afterward. That way you will be more likely to tap into body-fat stores for fuel, instead of relying on the carbohydrates you consumed beforehand.
As for other times of day, it is recommended you not eat directly before a weight-training workout. Blood is an important nutrient for building muscle, and you want as much available for that as possible. After you eat, however, you blood concentrates in the stomach area to aid digestion. For these reasons, you should not try to eat for an hour and a half to two hours before a weight-training workout. Men’s Fitness 12/01.
CONSIDERING LASIK? - in a survey of 605 LASIK patients, 25% complained of night-vision problems. The study suggests that for some patients, other vision-correction procedures may entail a lower risk of complications. Men’s Health 6/02.
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