REPORTING POINT 09-04
HEALTH NEWS
"Live healthy...live well"
by Larry Kline
SWAPA Voice Mailbox 4337/email: livehealthy-livewell@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
NUTRITIONAL QUIZ 10 - True or false: seven-grain and other multi-grain breads are a better choice than plain whole-wheat bread. Answer is below.
MERCURY CONTAMINATION IN FOOD
by Chris Crockett RD, CNSD
(Registered dietician Chris Crockett has agreed to contribute periodic articles concerning health matters to Reporting Point – LK)
Mercury is a heavy metal that is considered toxic to humans in varying amounts. Generally, the population is exposed to mercury from contaminated water, soil, and food The amounts of exposure has not been significant except in rare instances, i.e., past use of mercury in the manufacture of felt hats in the early 1900s, which led to the term Mad Hatter, or the ingestion of wheat and barley seed treated with an alkyl mercury fungicide in Iraq in 1972 that led to a major outbreak of poisoning with many fatalities. These are rare and not a common concern for the general public. It has been noted, however, that increased levels of mercury have been found in fish, and with chronic consumption, these levels can be toxic to humans, especially to those who are most susceptible such as small children or a fetus. This article will give a summary of how mercury can affect the human body, symptoms of toxicity, where contaminants may be found, and how to adjust your diet to avoid excess intake.
How does mercury affect the body?
Mercury is described as a neurotoxin, which means it affects the central nervous system. It may enter nerve cells and interfere with basic cell processes including the reduction of protein synthesis, reduction of antioxidants, and increased oxidative stress. It may be inhaled as a vapor (very quick acting and very toxic) or by slower methods where the mercury is accumulated via ingestion or skin contact.
What are the symptoms of mercury poisoning?
Symptoms vary with form of mercury, vapor or elemental, and degree of exposure. They may include the following:
Psychological Disturbances: Irritability, fits of anger, memory loss, depression, anxiety, shyness, decline in intellect, attention deficit, insomnia, and loss of self-control.
Oral Cavity Disorders: Bleeding gums, ulcers of gums, sores in mouth, change in gum pigment, foul breath, presence of a metallic taste, teeth loss, drooling, numbness and tingling of lips, mouth, and tongue.
Gastrointestinal Effects: Stomach pain, diarrhea, and bleeding.
Systemic Effects: Irregular heartbeat, heart attack, changes in blood pressure and pulse, chest pain, vision and hearing loss, and kidney damage.
Neurological: Headaches, dizziness, ringing in ears, tremors in hands, feet, eyelids and tongue, paralysis, and death.
Respiratory: Cough, pneumonia, and emphysema.
Immunological: Swollen lymph nodes in neck, sinusitis, and asthma.
Endocrine: Cold, clammy hands and feet, excessive perspiration, muscle weakness, edema, joint pain, weight loss, discoloration of nails, hair loss, and peeling of skin on hands and feet.
*Mercury exposure to a fetus can result in profound mental retardation, cerebral palsy, seizures, spasticity, ear and eye damage, and tremors. Note: Mercury can be passed to a child in breast milk.
Although air and soil contaminated with mercury are present over a wide range of areas, aside from industrial accidents, the main concern for the general public is chronic exposure from food sources that include the following:
The main source of mercury exposure in food is from fish that have been in contaminated water. Some amount of mercury has been found in all major fishing areas. The larger the fish and a fish that eats smaller fish means there has been more time for accumulation of mercury into the body of that fish. The following list gives an average of the amounts of mercury found in specific types of fish. These will vary depending on location found.
*Levels in the body will accumulate with chronic ingestion.
*Levels increase with frying and breading of fish.
Levels are indicated by PPM (parts per million)
*HIGHEST LEVELS IN FISH AND SHELLFISH
Mackerel (Gulf of Mexico) .73
Shark .99
Swordfish .97
Tilefish (Gulf of Mexico) 1.45
**MODERATE LEVELS
Orange Roughy .56
Grouper .55
Marlin .49
Halibut .26
Lobster (North American) .31
Fresh or frozen tuna .38
Canned albacore tuna .35
Bass (saltwater) .27
Snapper .19
Canned light tuna .12
Cod .11
Other sources of food contamination may be found in Chinese herbal preparations such as: An Gong Niu Huang Wan, Da Huo Luo Wan, Dendrobium Monliforme Night Sight pills, Niu Huange Chiang Ya Wan, Ta Hu Lo Tan, and Tsai Tsao Wan. Indian and Mexican folk medications containing mercury include: Crème de Belleza-Manning, Tainan, Ping-tong, and Sin-chu.
How do you treat Mercury Poisoning?
Unfortunately, by the time symptoms appear, permanent damage may have already occurred; so avoiding contamination is the best method. Mercury may take a year to make a significant decline in the body; loss is via urine, GI tract, and hair and skin loss. This is why women who think they “may” become pregnant should watch their diet closely at least a year before conceiving.
Chelation therapy (adding chemicals which bind with mercury) is used with very toxic levels. Some studies (Furst, 2002) indicate that selenium (avoid intake of over 200 IU/day) may help reduce the effects of chronic mercury ingestion. Food sources include (highest) raw kidney, cooked liver and liverwurst, sunflower seeds, oysters, shrimp, and snapper; (moderate) most beef and pork, cereals, garlic, and molasses. Alpha-lipoic acid (found naturally in kidney, heart, and liver as well as peas, brussel sprouts, and rice bran) also helps as an anti-oxidant to reduce the damage done by mercury. A study done in the Amazon (Passos, 2003) showed that of women who ate equal amounts of a high fish diet and those eating tropical fruit had much lower levels of mercury present in their bodies. This was attributed to the presence of phytochemicals and fiber in the tropical fruit.
Guidelines:
The U.S. Department of Health and Human Services issued a statement in March 2004 with the following recommendations: Fish and shellfish contain high-quality protein and omega-3 fatty acids and are an important part of the diet. Nearly all fish contain some mercury. Women who may become pregnant or who are nursing and small children should especially watch their diets and follow three main rules:
Do not eat shark, swordfish, King mackerel, or tilefish.
Eat up to 12 ounces a week of fish or shellfish low in mercury, i.e., shrimp, salmon, pollock, catfish, and canned light tuna.
Albacore tuna is higher in mercury. Choose 6 ounces or less per week.
It is also advisable to check with authorities in local fishing areas for possible mercury contamination of fish in those areas. Adding foods that are high in antioxidants (i.e., 5 servings of various colored fruits and vegetables daily) may also be beneficial in reducing damage from mercury.
INFOMERCIAL EXERCISE MACHINES - there are many exercise devices sold on television, usually accompanied with much hype. Consumer Reports analyzed these products and came away with the following analysis:
AEROBIC DEVICES:
Treadclimber by Nautilus - excellent for aerobic exercise, but expensive.
Tony Little Gazelle Free-Style Elite - biking or walking provides the same or better benefits for less money.
STRENGTH TRAINERS:
Bowflex Power Pro - effective, but pricey. More compact and easier to move than a home gym with metal weights.
Crossbow by Weider - effective for weight training, costs less than Bowflex, but may have quality-control problems.
Total Gym XL - easy to use, versatile. A viable strength training alternative, especially for users with low to moderate fitness, but pricey.
Gyrotonic Transformer 1500 - can boost strength and flexibility but expensive for what you get.
Body by Jake Total Body Trainer - OK for less-fit exercisers, but not much value for the money.
ABDOMINAL DEVICES:
None of the devices tested (Body Dome, Ab Swing, Emson Smart Abs) were recommended. Simple crunches or crunches on a Swiss ball gave a better workout than any of these infomercial abdominal devices.
BUN AND THIGH DEVICES:
None of the devices tested (Body by Jake Bun and Thigh Rocker, and Bun and Thigh Max) were recommended by Consumer Reports. Consumer Reports 1/04.
NUTRITIONAL QUIZ ANSWER: False. Plain whole-wheat bread is 100% whole-wheat - unrefined with all the nutrients and fiber intact. Multi-grain breads usually contain small amounts of various grains - not all of them whole grains. The first ingredient listed is often wheat flour, i.e., refined wheat (white) flour. To be sure you are getting a whole-grain product, check the first ingredient on the label. It should be a whole grain of some kind, not "enriched wheat flour." Also check the nutritional label for fiber content - 2 to 3 grams of fiber per slice is likely to be whole grain. University of California Berkeley Wellness Letter 6/03.
JUST ONE FATTY MEAL CAN HURT – the heart is a very efficient organ. If its usual suppliers of blood among the coronary arteries are blocked for any reason, the surrounding vessels compensate by expanding and maintaining supply according to demand. This shift in arterial supply is called the coronary flow reserve.
It isn’t a only a lifetime of unhealthy eating that can cause the damage, but research now indicates that just one unhealthy meal can lead to heart damage.
Researchers at Osaka City University in Japan found that test subjects that consumed a 1,200 calorie shake containing 100 grams of fat, the approximate equivalent of a pizza or double cheeseburger and large fries, had an 18 percent decrease in the coronary flow reserve, and levels of triglycerides, a blood fat, jumped 155 percent.
In a report published in the Annals of Internal Medicine, the scientists concluded that high-fat meals may be detrimental to coronary microcirculation and that just one meal may cause significant coronary damage. Men’s Fitness 7/02.
HEARTBURN AND GERD – when you swallow food or liquid, it passes down the esophagus toward the stomach where a tight muscular ring encircles the esophagus. The purpose of the muscle is to relax when we swallow allowing the stomach to fill. When not necessary, the muscle tightens up serving its secondary function of preventing stomach contents from backing up past the esophagus, acting like a one-way check valve.
Occasionally, after consuming a heavy meal, a burp allows some stomach contents to back up, leaving a foul, strong taste in the mouth. This happens because the burp’s pressure is greater than the muscles ability to restrict flow in the “wrong” direction.
When this “backwash” occurs regularly, it may be diagnosed as gastroesophageal reflux disease or GERD.
GERD may be treated by prescription drugs that may slow stomach acid production. Those victims who are obese may also receive relief by losing weight, which seems to ease the backpressure on the muscles of the esophagus. Certain foods may aggravate GERD. Also raising the head when sleeping may ease symptoms of GERD. Avoiding large meals within 3 hours of bedtime may also provide relief.
If left untreated, GERD can lead to ulcerations that may eventually develop into cancer. AFN 3/31/04.
