REPORTING POINT 01-04
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
WEIGHT-TRAINING, ESPECIALLY FOR WOMEN - most women shun weight-training, not desiring to become like the muscled-models on many fitness magazine covers. But women start life with higher levels of body fat than men, and they lose more muscle with age. Muscle is key to maintaining a healthy body mass - a pound of muscle at rest burns 35 calories a day; a pound of body fat burns just two calories.
Between the ages of 30 and 50, women lose 5 to 10 pounds of muscle mass because of disuse. Men will also lose mass, but at a much lower rate because of testosterone in the body. While women lose muscle mass, they are also gaining fat - in many cases women actually double their body-fat levels after age 30.
Weight-training is the key to maintaining body muscle and minimizing body fat gain. Any type of exercise will temporarily raise metabolism, but building muscle mass through strength training will permanently elevate the body’s metabolism. Health 9/02.
NEW SKIN CANCER TREATMENT - researchers at Stanford University may have discovered a new drug that can slow or even stop the growth of skin-cancer cells. The drug Apomine inhibits the growth of melanoma cells. Besides treating existing melanoma cases, the study suggests that Apomine could be added to sunscreens to prevent skin cancer for those at high risk of the disease. More trials are underway to verify these preliminary results. Men’s Health 9/02.
REDUCING CATARACT RISK - being obese increases the risk of developing the most disabling type of cataract (posterior subcapsular) by about two-thirds. According to a recent Harvard University study, obesity may boost the risk by affecting blood sugar or certain inflammatory compounds in the body; smoking also increases the risk of cataracts. University of California Berkeley Wellness Letter 3/03.
FEELING DOWN?...GO FOR A JOG - aerobic exercise may be quicker than antidepressant medication to lift depression. According to the British Journal of Sports Medicine, subjects with severe depression that had lasted an average of nine months, exercised daily for 10 days. The exercise entailed walking on a treadmill for 30 minutes every day, with interval-training to elevate the heart rate. Depression severity was measured at the start and end of the program, and patients also rated their mood at the beginning, middle, and end of the 10 days.
Overall, depression scores fell by a third, and self-assessed scores fell by 25 percent. These patients had not responded favorably to antidepressant drugs., which had failed to substantially improve symptoms. Nursing Spectrum Magazine
NUTRITIONAL QUIZ 2 - Which of the following actually get a nutritional boost when cooked or canned? a) corn, tomatoes, and carrots
b) broccoli, onions, and green beans
c) lima beans and kale
Answer is below.
HONEY AS A SUGAR SUBSTITUTE - researchers at the University of Illinois found that honey has powerful antioxidant qualities that may help prevent heart disease. On a weight basis, honey compares favorably with strawberries and apples in overall antioxidant content. Besides being used as a sugar substitute, the study’s author suggests using honey when cooking beef or poultry to reduce the formation of cancer-causing free radicals in the food. Men’s Health 9/02.
HOW TO AVOID GETTING "STONED" - kidneys are vulnerable to stones because they filter calcium and a food compound called oxalate out of the bloodstream. If enough of this material builds up, it will bond together to form a stone. Most people just need to drink enough extra fluids to dilute the calcium and oxalate before it grows to a size that can cause extreme discomfort. If you have a family history of kidney stones, or have previously endured one, here’s how to prevent another occurrence:
Consume calcium - it may seem counterintuitive, but a recent study in the New England Journal of Medicine found that kidney stone sufferers who ate a calcium-rich diet - 800 to 1,000 milligrams a day - were 50 percent less likely to experience a recurrence of kidney stones. Ingested calcium keeps oxalate in the intestines, preventing it from being absorbed into the blood and forming stones in the urine.
Limit oxalate-rich foods - foods heavy in oxalates obviously increase the levels of oxalate in the urinary system. Spinach and some soy products contain high levels of oxalates. Since these foods have many health benefits, be sure to consume large quantities of water when consuming these foods to help flush the oxalates from the body.
Switch sleeping positions - a study at the University of California at San Francisco found that 76 percent of patients with recurring kidney stones developed them only on the side they consistently slept on. Sleeping in the same position seems to alter the way bloodflow to the kidney is distributed, hurting its ability to stop stone formations. Every few nights, try to sleep on a different side to better distribute the flow of blood.
Limit salt intake - dietary sodium will increase calcium in the urine. Remember that many processed foods and sports drinks have added sodium, which should be avoided if you are prone to kidney stone formation. Men’s Health 9/02.
WEIGHT-LOSS TIP - eat a handful of nuts shortly before sitting down to a meal. A Purdue University study showed that people who ate nuts high in monounsaturated fat felt full an hour and a half longer than those eating high-carb snacks.
With 9 grams of monounsaturated fat, an ounce of almonds is enough to keep most people from overindulging at mealtime. Researchers found that this group who ate modest amounts of this good fat were still slim after 18 months, while those using the low-fat diet regained weight lost from dieting alone. Drinking at least 8 ounces of water with the nuts helps you feel fuller as the fluid expands the fiber in the stomach to aid in appetite suppression. Men’s Health 9/02.
"SKIN FLICKS" - when you remove the peel or skin from fruits and vegetables, you lose a lot of nutrition, since it is a concentrated source of fiber, vitamins, minerals, and phytochemicals.
Skins and peels supply both soluble and insoluble fiber. Vegetable peels or skins are particularly good sources of insoluble fiber (which helps prevent constipation). Apple skins and citrus peels are rich sources of pectin, a soluble fiber which helps lower blood cholesterol and control blood sugar.
Apple skin seems to have an anti-cancer effect, as shown by research at Cornell University. The apple skins from just one apple contain phenols (potent antioxidants) which have the same antioxidant potential as 820 milligrams of vitamin C (the amount in two quarts of orange juice).
Ounce for ounce, potato skin has far more fiber, iron, potassium, and B vitamins than the flesh. However, avoid the skin if it has a greenish tinge, which is chlorophyll, a sign that the potato has been exposed to too much light after harvest and that solanine, a naturally-occurring toxin, may be present.
Be sure to wash fruits and vegetables in plain water before consuming. University of California Berkeley Wellness Letter 4/03.
FULLNESS FACTOR - how much food you eat at a meal depends on many factors, including satiety - how full you feel while you eat and afterwards. The sensation of fullness occurs when the stomach and intestines send signals to the brain that results in loss of appetite. If you are trying to lose weight, satiety is not just a matter of how much you eat, but also which foods you choose.
Recent studies conducted at Penn State University in the Laboratory for the Study of Human Ingestive Behavior by Dr. Barbara Rolls reveals that the key to weight control is to eat foods with a low energy density - meaning relatively few calories per ounce - so that one leaves the table feeling full and satisfied without consuming huge numbers of calories. Examples of low energy density foods are fruits and vegetables and dishes that contain them such as stews, pasta dishes, or smoothies), as well as soups. These foods all have a high water content and usually lots of fiber. Foods with a high energy density - many calories per ounce - typically have low water content, and often are high in fat, which is the densest source of calories.
Dr. Rolls has published a book "The Volumetrics Weight-Control Plan" which explains the results of the research and includes an eating plan that embraces this dieting philosophy. For example, to reduce the energy density of chili, use lean meat and add celery, extra tomatoes, and mushrooms. To bulk up a pasta salad and cut the calories in half, add zucchini, carrots, and other veggies - fresh, canned, or frozen. Add lettuce, tomato, and pepper slices to a sandwich; snack on an apple instead of chips or pretzels, and grapes instead of raisins. A 100-calorie serving of raisins is only one-quarter cup, but a 100-calorie serving of grapes is nearly two cups.
Most water-based soups are low energy density, while cream-based ones are not. The Penn State study found that women who had soup as a first course ate fewer calories overall during meals. Salads with low-calorie dressings produced the same results. By consuming bulky water-rich foods, test subjects indicated similar satiety to those who ate diets higher in calories with the high energy density foods. Obviously, those consuming less calories lost weight compared to those on the high energy density diets. Also the lose energy density foods tend to be very nutritious. Dr. Rolls recommends whole-grain pasta, breads, and cereals as their fiber makes them more filling. Seafood, skinless poultry, lean meats, and low-fat or nonfat dairy products are also good protein sources. These protein sources help people feel fuller and thus eat less. Whole fruit is always preferable to juices.
Finally, a number of studies have shown that high-fiber foods consumed at breakfast and lunch can significantly reduce the food intake at the next meal, compared to low-fiber foods. University of California Berkeley Wellness Letter 3/03.
SUNSCREEN UPDATE - currently, the SPF rating on sunscreen labels refers only to protection against the sun’s ultraviolet B (UVB) rays. UVB energy penetrates the skin, damaging the skin and causing the skin to produce melanin, which results in a tan. Overexposure to UVB results in sun burns and increases the risk of skin cancer. The lotion’s SPF rating gives no indication whether the ingredients will protect against the sun’s other damaging rays - ultraviolet A (UVA). There is no standard for measuring and labeling UVA protection in this country, although there is such a labeling protocol in Europe.
UVA radiation penetrates the skin gradually and deeply than UVB, resulting in premature aging and increased skin cancer risk. To derive adequate protection from UVA and UVB, be sure to use a product that proclaims that it is "broad-spectrum". Specifically, products containing Avobenzone (Parsol 1789), benzophenone, anthranilate, and dibenzoyl-methane, as well as physical sun blockers such as zinc oxide and titanium dioxide are best at protecting against both types of radiation hazards.
Sunscreens do have a shelf-life and probably should be discarded if they are more than a couple years old.
The FDA has proposed new labeling that should go into effect early 2005. These new regulations will require manufacturers of sunscreens to list only 16 approved and allowed active ingredients, a new category of "30+" for SPF values above 30, sun-protection categories of "minimum", "moderate", and "high" plus optional claims to help consumers select sunscreen products, cessation of unsupported and misleading terms such as "waterproof",and "all-day protection", and standardized warning for tanning products that do not offer sunscreen protection.
Considering the amount of time that the average Southwest pilot spends exposed to UVA and UVB energy, consideration of daily use of sunscreens would seem prudent to reduce the risk of skin cancer. Cruising World 7/03.
FISH FOR YOUR PROSTATE - just two weekly servings of fish can greatly reduce the risk of prostate cancer. Researchers at the Karolinska Institute in Stockholm studied the diets of test subjects. They found that those who ate no fish had a three-times-higher risk of prostate cancer than those who ate it regularly. The omega-3 fatty acids in fish help inhibit prostate cancer growth. Tuna, salmon, and sardines are all good sources of omega-3's. Plus the omega-3's are heart beneficial, lowering LDL (bad) cholesterol. Men’s Health 9/02.
WELL WARNING - if your domestic water source is a private well, be sure to have the water periodically tested for contamination from bacteria, chemicals, and parasites. The CDC recently reported that waterborne illnesses from private wells is on the increase, with outbreaks in 25 states. The local health department or the EPA (www.epa.gov/safewater) will have a list of certified laboratories that can test your water sample.
Municipal water systems have not had any significant increases in contamination. University of California Berkeley Wellness Letter 3/03.
A FACE-SAVING OPTION - if you have to choose between lasers and freezing to remove a cancerous lesion from your face, don’t opt for the laser. According to a new American Academy of Dermatology report, lasers do not always remove all cancerous cells from your skin. Laser resurfacing does not eliminate a patient’s risk of cancer entirely, according to the report, and, for many people, treatment with liquid nitrogen may be a much cheaper and more effective option. Men’s Health 10/02.
GREAT CREW SNACK - whole, unpeeled oranges hardly lose any vitamin C over time, since no oxygen comes in contact with the edible part. Several days of warm weather only causes a loss of less than 10% of the vitamin C; in fact if you kept the orange stored in a cool place, it would dry out before it lost a significant amount of vitamin C. University of California Berkeley Wellness Letter 4/03.
NUTRITIONAL QUIZ ANSWER: a) processing corn, tomatoes, and carrots actually boosts their levels of healthy phytochemicals, particularly beta carotene and lycopene. Heating and canning have the same effect. But most vegetables, especially those rich in vitamin C, are most nutritious when processing is minimal. University of California Berkeley Wellness Letter
