REPORTING POINT EXPRESS 02-03
HEALTH NEWS
“Live healthy...live well”
by Larry Kline
SWAPA Voice Mailbox 511/email: skyguy737@cox.net
DON'T BE A DO-IT-YOURSELFER - ...when it comes to using herbal antidepressants. Researchers at the University of Southern California recently tested eight brands and found that only two contain enough of one of the herb's key ingredients (hyperforin) to have a therapeutic effect. In any case, St. John's wort won't help with severe depression - this was confirmed by a recent Duke University study - and there are still questions about how well it works in mild to moderate cases. Moreover, dangerous interactions between the herbal and many medications have been reported. University of California Berkeley Wellness Letter 6/02.
SUGAR REVISITED - all sugars are carbohydrates, known as " simple " carbohydrates, since they are composed of just one sugar molecule. A can of soda will list 41 grams of carbohydrates and 41 grams of sugar. This means that every single carbohydrate comes from sugar. The label on a package of plain oatmeal will read 18 grams of carbohydrates and only 1 gram of sugar. Almost all the carbohydrates in oatmeal are made up of long chains of sugar molecules called "complex" carbohydrates. Oatmeal, along with sweet potatoes, wheat breads, rice and corn, is a complex carbohydrate, also known as a starch.
With so many convenience foods available today, it is smarter to analyze carbohydrates as either unrefined or processed. The former refers to whole foods that contain sugar, such as fruits, vegetables, juices, grains, and legumes and retain their natural water, fiber, phytochemicals, vitamins and minerals. Processed foods include white bread, soda, candy, crackers, cookies and just about any commercial product labeled "fat-free." These have been stripped of their wholesome attributes and are dense with empty calories - providing little or no nutrients. One gram of a cracker will contain four calories, but one gram of an orange contains about 0.2 calories, because the bulk of its weight is water and fiber.
The glycemic index rates how quickly certain foods turn into glucose (a form of sugar) in the bloodstream, and is a valuable tool when trying to control sugar intake and limit its effect on your body. While high glycemic-index foods can cause a rapid jump in blood sugar, followed by a massive crash, low glycemic-index (GI) foods increase blood sugar slowly, providing constant and stable energy levels over a period of time. Several factors contribute to a low rating, such as the presence of protein, fiber, and fat. Pure processed sugars garner the highest scores, with the most highly processed foods topping the list. As an example, instant rice scores 90 out of a possible 100, while fibrous, vitamin-rich brown rice earns a 55.
Recent studies by the Harvard School of Public Health found that diets heavy with high-GI foods lead to an increased risk of type 2 diabetes, coronary heart disease and obesity. The World Health Organization has started a movement to include GI ratings on food labels.
Sugar contains 4 calories per gram; fat contains 9 calories per gram - but in our society it is sugar consumed in excess amounts in unhealthy foods that increases total calories which leads to most weight gain.
The more highly-processed sugar is consumed, the greater the release of insulin from the pancreas. Returning blood sugar levels to normal is one of the main functions of insulin. However, when blood sugar levels jump violently - as when you eat high-GI foods - the body secretes large amounts of insulin into the bloodstream. This results in an "overshoot", making blood sugar levels bottom out, which triggers appetite, leading to a cycle of overeating. Some experts compare sugar to a drug rather than a nutrient in that it can leave you craving more instead of leaving a sense of satisfaction.
Besides leading to obesity, years of eating processed food and experiencing constant insulin spikes can actually diminish the ability of the pancreas to produce insulin, increasing the risk for diabetes. Another condition, known as insulin resistance, can develop, in which the body is so accustomed to insulin spikes, the hormone loses its effectiveness to reduce levels of blood sugar. Recent research published in the British Medical Journal indicates that men with elevated blood sugar levels have a higher mortality rate from cardiovascular disease.
Sugar, however, is part of a healthy diet. Sugar that is needed for activity - such as weight training or cardiovascular workouts - can be used as fuel, and the rest will be stored in the liver and muscles as glycogen for later use. The body's storage space is limited and anything left over turns to fat. Any kind of carbohydrate taken during exercise improves endurance performance, especially if the athlete is competing for a prolonged period of time during which stores would be depleted. Taken after a workout, sugar -combined with protein - expedites recovery and increases muscle mass. Of course sugar boosts insulin levels, which are typically low after a workout. Insulin also helps the muscles absorb amino acids - the building blocks of muscle derived from protein.
In conclusion, limit consumption of refined sugars. They are lacking in nutrients and fiber, and are calorie-dense - meaning they have lots of calories with little bulk. Consume no more than 15% to 20% of total carbohydrates from refined sugars. Choose unrefined sugars, which are found in fruits, some vegetables, and other whole foods and should make up the bulk of the daily carbohydrate intake. Fruits and vegetables have fiber, water, and vitamins. For those with active lifestyles, sugar is an essential part of a healthy diet. Not only do you need a source of sugar or other carbohydrate to restock glycogen stores necessary for enhanced athletic performance, but carbohydrates are also needed to burn fat. With an inadequate amount of glucose in the body, energy levels will lag and the athlete will be left feeling lethargic during workouts.
Timing is also important. A study in the American Journal of Physiology has shown that taking-in sugar immediately before exercise inhibits the fat burning effects of cardio workouts. In contrast, consuming sugar after a workout is vital for restocking muscle-glycogen stores. In the hour immediately after a workout, almost none of the sugar consumed will be used to form fat. Since insulin is anabolic - it quickly shunts nutrients into the muscles, preventing muscle breakdown while aiding repair - a quick insulin spiking right after working out is desirable.
NATURE'S SUGAR
The following is a list of some common natural sugars that can be more beneficial in your diet than refined sugars. Although unrefined, many of these sugars are still calorie-dense and can be detrimental if consumed in excessive amounts:
Blackstrap Molasses -the liquid left behind after sucrose is removed from beet juice or sugar cane - provides calcium and iron.
Date Sugar - made of ground-up dates - rich in minerals and fiber.
Fruit Juice -absorbed into the bloodstream relatively slowly, creating only a moderate rise in insulin levels.
Honey -will boost energy levels, but contains more calories and contributes to tooth decay faster than sucrose (table sugar) - use in moderation.
Maple Syrup - a sweetener that comes from maple tree sap - abundant in minerals, potassium, and calcium.
Sucanat - a product of squeezing juice from sugar cane - similar to white sugar, but contains vitamins and minerals that table sugar doesn't have.
MAN-MADE SWEETENERS
Many of the following refined sugars can be found in many processed foods:
Corn Syrup - found in many foods such as salad dressings, lunch meats, ice-cream, and canned fruits - enhances viscosity, texture and color.
Dextrose - comes from the hydrolysis of cornstarch and serves as a yeast food in breads, buns and rolls.
Brown Sugar - a refined sweetener derived from sugar cane - contains molasses syrup and is found in many baked goods.
Granulated Sugar - comes in many different forms and can be found in anything from table sugar to baked goods like doughnuts and cookies.
High-fructose Corn Syrup - produced from adding enzymes to cornstarch - found in soft drinks, ice cream and frozen desserts.
Invert Sugar -an equal mixture of glucose and sucrose commonly found in carbonated beverages. Men's Fitness 4/02.
A BURGER WITH EVERYTHING - according to the USDA, 25% of cooked burgers turn brown before they are fully cooked. Eating an undercooked burger can a serious illness if the meat contains E. coli or other bacteria, but adding some onion or garlic to the patty will at least partially minimize the risk.
Garlic and onions contain a compound called allicin, which kills microorganisms within meat. A recent study found that one pound of hamburger cooked with 1 1/4 teaspoons of garlic contained 90 percent fewer pathogens than untreated hamburger. Men’s Health 6/01.
From the Flight Surgeon:
"COUGH, COUGH, EXPECTORATE (SPIT) AND WHEEZE!"
by Joe Battersby, D.O.
FAA Medical Examiner
(edited for this publication from America’s Flyways, 11/01 - LK)
I intend to refrain from commenting on our national dilemma. I've done most of my ranting and raving and am trying to internalize my feelings a bit more. Difficult, but perhaps the best course for the moment.
We were discussing altitude effects on flying and problems that might compromise respiration - heart disease, blood disease, anemia and medications. This is as good a time as any to list and find a list of conditions that require denial or deferment of your medical certificate.
Space limitations prevent a complete description of them all but we'll talk about the most common and pick it up later.
When you think of "airway" think of a hollow tree with hollow branches continuing to divide and become thinner and more numerous as they grow upward. Ascending at the very top of the upper branches of our tree are "sacs" through the walls of which the O2/CO2 gases are exchanged. Then dig up the tree, point the bushy end toward the ground and voila! We now have the idea of the "pulmonary tree"
Here are the most encountered problems:
1. Infectious diseases of the lungs - coverings or the lining of the chest cavity, i.e. "pleurisy", pneumonia, viral and fungal, bacterial, and active tuberculosis.
2. Spontaneous pneumothorax: this mouthful refers to what is actually just a "blowout" of a section of lung. It is sudden and quite painful. MRI's evaluate the extent of tissue damage and potential trouble areas as well as their absence.
3. Asthma: what happens here is that the muscles that surround the tubes, or mucus secreted into the airways or "fresh air pipes," and "used-air" through which air passes to the final oxygen/carbon dioxide exchange cells "squeeze down" and impede adequate air flow.
4. Chronic obstructive pulmonary disease: Who better than me to write about this problem? "COPD" involves enlargement of the mucous secreting glands lining the airway and resultant plugging of the airways and/or emphysema.
5. Emphysema results from thinning and destruction of the sac walls, which decreases exchange area volume.
The relationships between chronic bronchitis and emphysema are complicated. All we have to know is that COPD is second only to heart disease in terms of disability and it's true mortality is probably more than that of lung cancer.
A medical diagnosis of the existence of these problems is not a mandatory denial. It is a matter of the extent of airway obstruction, quantifiable by testing, response to medication and lifestyle changes.
In regard to my tolerance and genetic inheritance as these factors relate to increased altitude, although I am a heavily addicted smoker, I manage to cavort at an altitude of 9,300 feet (OK, so qualified observers say rather than "cavorting" I work and walk slowly and instead of a stall warning device, I pant rather heavily!)
Best,
Joe
