REPORTING POINT 12-05
HEALTH NEWS
“Live healthy...live well”
Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.
by Larry Kline
SWAPA Voice Mailbox 4337/email: livehealthy-livewell@cox.net
Past issues of “Health News” are available at http://health.theballfamily.org. It includes a search engine; just enter a key word to find past articles. LK
BEWARE OF EXCESS COPPER - researchers at the Sun Health Research Institute, a nonprofit Alzheimer’s disease research association, found that copper causes a buildup in the brain of beta-amyloids, proteins linked to an increased risk of Alzheimer’s. Although chocolate and nuts are high in copper, the human body more readily absorbs the copper in tap water. The copper in household plumbing varies, but isn’t likely to exceed dangerous levels. Still, if you notice blue or blue-green stains around the drain, unhealthy amounts of the mineral are leaching off the pipes and into the water. A good quality water filter may trap the undesired copper. Men’s Health 1/04.
NUTRITIONAL QUIZ 25 – True or false: Fresh pasta is better for you than dried pasta, and spinach pasta is more nutritious than plain.
Answer is below.
HRT ALTERNATIVES – recent studies have found that hormone replacement therapy (HRT) increases the risk of breast cancer and cardiovascular disease and that these risks outweigh the treatment’s modest protection against osteoporosis and colon cancer. HRT is very effective against menopausal symptoms such as hot flashes and vaginal dryness, but it should be used only for severe symptoms and for the shortest time possible – no longer than four or five years.
HRT therapy comes in two types: estrogen alone (ERT) or in combination of estrogen and progestin, known as HRT.
Many postmenopausal women stopped taking hormones in 2002 after the government-sponsored Women’s Health Initiative halted its estrogen plus progestin study because the potential harms outweighed the potential benefits. Then in 2004, the Women’s Health Initiative stopped its estrogen-only study for a similar reason.
If you want to avoid hormones entirely, there are dietary supplements available and some herbals that are available for treatment of menopausal symptoms. Physicians have also looked to antidepressants for benefits against menopausal symptoms. Some women are simply trying to manage hot flashes and other symptoms as best they can, as earlier generations did, with layered clothing and a sense of humor (try keeping the aircraft cabin crew happy with the cabin temperature if the flight attendants have vastly different ages.)
Fortunately, there are now better drugs than HRT to delay or prevent cardiovascular disease and to treat osteoporosis. In the long run, a healthy diet and a program of regular exercise are as important to your health and well-being as any medicine or supplement available. Other essentials include quitting smoking if you smoke and keeping alcohol intake moderate if you consume alcohol.
The following are HRT alternatives for:
Hot Flashes
“Natural” estrogens (such as Estrace or TriEst). Dubbed natural because most are synthesized from soybeans or yams. Chemically similar to human estrogen forms include estradiol, estrone, and estriol. Effective against hot flashes, however long-term safety is untested. Low doses of esterified estrogens (such as Menest or Estratest) appear to help with hot flashes.
Estrogen patches (such as Estraderm, Climara, or Vivelle) deliver “natural” estrogen directly to the bloodstream and seem effective against hot flashes.
Progestin (such as Megace or Provera) has been effective in treating hot flashes in 70 percent of women, but the long-term safety is untested.
Over-the-counter progesterone creams (Progest) are synthesized from soybeans or yams and are a chemical match for progesterone. There are no studies verifying the effectiveness of these creams and they are registered with the FDA as cosmetics. Some women report good effects for hot flashes.
Antidepressants (Prozac, Effexor, or Paxil), used in smaller doses than for depression, appear effective in treating hot flashes.
Blood pressure drugs (Catapres or Aldomet) are used in smaller doses than for treating hypertension.
Black cohosh (Remifemin or Black Cohosh Power) have been proven effective in reducing hot flashes. However, beyond six months there is no evidence it works or is safe.. Aspirin-sensitive women cannot take it.
Evening primrose oil, dong quai root, vitamin E, flaxseed oil appear to have no effect on hot flashes. Dong quai may be toxic.
Soy foods and supplements have helped some women, but there is no evidence to substantiate these claims. Soy supplements contain estrogen-like compounds, but their effectiveness is unproven
Self-management. Hot flashes often become less frequent and severe after a few months and sometimes the symptoms may disappear without treatment Dressing in layers and avoiding wool next to the skin seem to help, as does limiting or omitting hot beverages and spicy foods. Regular exercising and a healthy diet can also help. (Did you read the report from The Lancet showing a connection between the aging female population and the melting polar ice cap??? Carol Schluer LK)
Women that had been on HRT and then stopped tried a number of non-medical ways to relieve menopausal symptoms. In a survey of these women and the effectiveness of their methods:
Method Tried Helped
Drink more fluids 27% 88%
Start or increase exercising 24% 89%
Use fans or air conditioners 16% 95%
Change diet 15% 83%
Yoga, meditation, or breathing exercises 10% 94%
Use layered or cotton clothing 9% 93%
Drink less caffeine 9% 83%
Socialize more 8% 93%
Drink less alcohol 2% 78%
Smoke less 1% 64%
Vaginal dryness
Prescription estrogen creams, tablets, and rings for vaginal use (Estrace, Estring, or Vagifem) relieve dryness, facilitate intercourse, and help maintain elasticity of tissue. These creams have no effect on hot flashes.
OTC vaginal lubricants (Replens, Astroglide, Vagisil, or K-Y jelly), when applied as directed, can relieve dryness and facilitate intercourse
Bone strength
Calcium – women over 50 need 1,200 to 1,500 milligrams daily from food and supplements.
Vitamin D works with calcium. For those aged 50 to 70, 400 IU should be adequate, while those over 70 should consume at least 600 IU daily.
Raloxifene (Evista) is a selective-estrogen receptor modulator (SERM) that mimics estrogen in some respects, but does not increase cancer risk. It is not effective against menopausal symptoms and may temporarily worsen the symptoms. Raloxifene is used to treat, not prevent, osteoporosis, which must be diagnosed with a bone-density test.
Biphosphonates (Fosamax, Actonel, or Didronel) can delay bone loss and prevent fractures. These supplements are used to treat, not prevent, osteoporosis.
Calcitonin (Miacalcin) is a hormonal nasal spray that can prevent or delay bone loss. It may cause nasal irritation and the long-term safety is unknown. It is used to treat, not prevent, osteoporosis.
Healthy habits include choosing a semi-vegetarian, heart-healthy diet with adequate calcium and vitamin D. Include weight-bearing exercises (walking, running, or weight training) as part of your lifestyle.
Heart health
Low-dose aspirin therapy – on medical advice only, take a baby aspirin (81 mgs) daily to cut heart attack risk. Every 15 days substitute a whole aspirin (325 mgs) for a booster effect.
Cholesterol-lowering drugs (statins or niacin) help lower LDL cholesterol if diet and exercise are not enough.
Alcohol – a moderate intake (no more than one drink a day on average) can reduce the risk of heart attack. Nondrinkers should probably not start drinking for potential heart benefits.
Healthy habits include weight control, with a heart-healthy diet consisting of fruits, vegetables, whole grains, and nonfat or low-fat dairy products. Include fish, nuts, and healthy vegetable oils (such as canola or olive oil) in reasonable quantities. Limit the intake of saturated fats, trans-fats, and added sugars. Getting regular aerobic exercise, such as brisk walking, cycling, and swimming, some weight training a couple times a week and good post-workout stretching, will contribute to helping your body maintain health and longevity. University of California Berkeley Wellness Letter 1/03, 10/02, USA
Thursday, December 1, 2005
Tuesday, November 1, 2005
Health News
REPORTING POINT 11-05
HEALTH NEWS
“Live healthy...live well”
Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.
by Larry Kline
SWAPA Voice Mailbox 4337/email: livehealthy-livewell@cox.net
Past issues of “Health News” are available at http://health.theballfamily.org. It includes a search engine; just enter a key word to find past articles. LK
ANOTHER TANNING SALON WARNING - a new study in the Journal of the National Cancer Institute finds that people who use tanning lights are up to twice as likely to develop common kinds of skin cancer as those who shun them. Contrary to tanning parlor marketing information, it is more harmful to go to the tanning parlor and get a little bit of exposure each day than to get an infrequent sunburn at the beach. 28 million Americans still use tanning parlors each year. University of California Berkeley Wellness Letter 5/02.
EXERCISE CAN PREVENT COLDS – moderate levels of physical activity are associated with a reduced risk for upper respiratory tract infection, concludes Medicine & Science in Sports & Medicine. This study found that 30 minutes of walking or other moderate exercise most days of the week resulted in a 23 percent lower chance of catching a cold than those who are physically inactive. This reduced risk was most pronounced in the fall season.
Those engaged in highly vigorous workouts, such as running marathons, were associated with temporary immune suppression and a greater risk of upper respiratory infection. Men’s Fitness
FISH STORY – for years, this column touted the benefits of eating fish, including lowering the risk of stroke and heart disease, higher mental functioning in older people, and possibly lowering the risk of prostate cancer. The fat in fish may help relieve the inflammatory symptoms of rheumatoid arthritis, and it lowers triglycerides (fats) in the blood.
Fatty fish are high in polyunsaturated fatty acids called omega-3s. Like aspirin, these omega-3s make platelets in the blood less likely to stick together, and they may reduce the process of inflammation. Fish is also a good protein source, relatively low in calories and saturated fat, and rich in B vitamins, iodine, phosphorus, iron, selenium, and zinc.
Fish also contains contaminants, including organochlorine compounds like DDT, PCBs, and dioxin, as well as heavy metals like mercury. Organochlorines are likely to show up in freshwater fish from lakes and local rivers, but they are in the ocean, too. Mercury, more likely to show up in large saltwater fish, can be found in rivers and lakes. These contaminants are just as likely to be present in farmed fish as in wild fish.
These chemicals come from agricultural runoff, animal feedlots, incineration, and many manufacturing processes. Organochlorine use is declining in North America, but they are still accumulating in the environment and in fish. Organochlorine compounds accumulate in fatty tissue and skin so you can avoid a large portion of them by not eating the skin and visible fat.
Mercury is a different problem. Common in the environment, mercury tends to accumulate in the flesh of the fish. The higher a fish is on the food chain, the greater the concentration of mercury. Large predators like swordfish and sharks are most likely to contain high concentration of mercury, as well as mackerel and tuna. Mercury at high levels can cause neurological and vision problems and even death. Lower levels of mercury ingestion may damage the developing nervous system in fetuses, infants, and children. Pregnant or breastfeeding women, women who might become pregnant, and children should limit fish consumption and avoid some species entirely.
Fish is still an excellent food, but with all good things, moderation is the key. Limit consumption to 12 ounces of fish a week, which is two or three servings. Vary your fish intake; sometimes choose shellfish and other kinds of fish, including some canned fish.
Check with the health department in your area before eating freshwater fish caught locally. Smaller non-predatory fish with shorter life spans tend to have lower levels of mercury, including cod, whitefish, pollock, mahi-mahi, ocean perch, halibut, haddock, flounder, sole, and all shellfish.
Do not eat fish or shellfish raw. Cook fish until it turns opaque and flakes when tested with a knife or fork. Some plant foods, flaxseed and canola oil, walnuts, and leafy greens, contain fats similar to the omega-3s in fish. University of California Berkeley Wellness Letter 7/03.
NUTRITIONAL QUIZ 24 – True or false: Yogurt is as nutritious as milk – often more so.
Answer is below.
CAN YOU HEAR ME NOW? - recent studies have shown that the antioxidant N-acetylcysteine (NAC) can protect the ear from permanent noise damage. In the hope of developing a pill for preventing hearing loss, the Marine Corp is testing NAC with rifle training. The Marines are taking 900 mgs of NAC (available in health food stores) three times a day, but even a single dose after noise exposure could substantially reduce hearing loss. Men’s Health 1/04.
NUTRITIONAL QUIZ ANSWER: True. Yogurt starts out as milk, fermented by bacteria and added nonfat milk solids to cause thickening. Thus, yogurt has more calcium (300 to 450 milligrams per cup) than milk and more B vitamins. It should be an essential part of a healthy diet if you stick with the nonfat or low-fat kind. University of California Berkeley Wellness Letter 6/03.
STEAMED IS BEST – Spanish researchers compared microwaving, steaming, and boiling broccoli to evaluate which method best preserved the nutrients and antioxidants of this powerful food. Scientists found microwaving destroyed 97 percent of the vegetable’s flavonoid content while steaming retained all of the flavonoids.
Another related study in Britain revealed that steaming also retains most of broccoli’s folate. You can overcook broccoli in a steamer – it is done when it is bright green. Men’s Health 1/04.
DON’T BE A SLACKER – new research published in the Journal of Physiology suggests that even two consecutive days of slacking can affect the body’s sensitivity to insulin, possibly increasing the risk of cardiovascular disease, hypertension, and some forms of cancer. This study was conducted with lab animals, but the conclusions may also apply to humans.
The scientists found that only two days of slacking resulted in insulin resistance similar to that found in lifelong sedentary subjects. Doing something active every day is one of the keys to maintaining a healthy, fit body. Health 6/05.
THE WHOLE TRUTH – whole grains reduce the risk of Type 2 diabetes, according to a study of nearly 43,000 male health professionals. Men who ate three or more servings a day were 40 percent less likely to develop diabetes over the next 12 years than those who rarely ate whole grains. These foods include whole-grain cereals and breads, oats, and brown rice. Even obese men, who are at greatest risk for diabetes, benefited from whole grains. Refined grain products, such as white bread and pasta, did not reduce the risk, nor did it increase the risk. University of California Berkeley Wellness Letter 12/02.
GO INDIAN – studies suggest that curcumin, the yellow pigment in curry spice, might help protect against heart disease and cancer and perhaps help prevent Alzheimer’s disease. The research conducted by UCLA suggests that yellow curry spice, a popular ingredient in Indian foods, can protect mice from a disease similar to Alzheimer’s. USA Today 7/13/05.
STILL ON THE FENCE? – about smoking? Consider this: about 1.2 billion people smoke worldwide and half will eventually die from a smoking-related disease. Tobacco smoke is the No. 1 cause of cancer, but it causes an even greater number of premature deaths from heart disease, stroke, and lung disease.
Types of cancer newly linked to smoking include cancers of the stomach, liver, cervix, uterus, and kidney, as well as one kind of leukemia.
Is smokeless safe? Chewing tobacco and dipping snuff cause oral cancers, throat and esophageal cancers, disfigure and discolor the mouth, and harm teeth and gums. University of California Berkeley Wellness Letter 12/02, University of California Berkeley Wellness Letter 5/02.
From the Flight Surgeon:
"NOW DON’T HEAR THIS!"
by Joe Battersby, D.O.
FAA Medical Examiner
(insert picture of Joe here, please-LK)
(Margaret, Joe, and Mary Jane)
(edited for this publication from ”America’s Flyways,” 3/03-LK)
I want to talk this time about a hearing problem we have encountered with
some of our guys from time to time. Before that, I’ve got to tell you about a great
t-shirt I have that I’m able to wear in polite society (one of the few.) It says, “I
Fish-Because the Voices in my head Tell Me to!” Isn’t that great?
OK, back to work with a definition. Tinnitus is a purely subjective sound
that may be described as buzzing, tinkling or ringing. The sounds may be
constant or intermittent. In any case, these sounds are as annoying as hell to say
the least, and in certain circumstances, can point to a serious problem or two.
We’ll assume that your girlfriend’s husband hasn’t punched you in the ear or that
you haven’t been hunting without your ear “muffs.” We’ll talk now about how
some of these noises can originate and what can be done to shut them out.
There are basic areas to consider:
1. Outer ear: parts are the “ear” and the ear canal.
2. Middle ear: parts are the eardrum and three bones that act as a lever system. The first of these connects to the back of the eardrum, which causes it to move toward the other two bones in a system of levers. The end of the last of these bones is connected to a main hearing organ of the inner ear. The three bones connect to the first part of the inner ear.
3. Inner ear: the main structure here is called the cochlea, a special area of which is called the oval window. The window takes the vibrations of the last bone in the lever system and sends them into various areas inside the spiral-shaped cochlea. The various components of the cochlea function as “decoders” – they carry the sound messages, some mechanically and some chemically to the auditory (hearing) nerve, which then are passed from the hearing nerve to various parts of the brain (five) that we know of that refine “sound.” Now there’s a lot more anatomical and physiological definitions that we could discuss, but I just wanted to give you the dope on the basic system regarding “sound.” That’s really all you need to know. I wanted you to understand the structure of the hearing system so that you will have a better idea about how and where your hearing may be attacked by “tinnitus.”
OK, so now you have a picture of the hearing “package.” What would be some of the medical problems that could result in tinnitus? The bad news is that often the cause of tinnitus isn’t very obvious and tinnitus may be brought about by nearly all ear disorders! Here are several: obstruction of the outer and inner ear canals, infections, “freezing” of the three-boned lever system, tumors, poisoning due to drugs, cardiovascular disease, blast injuries and some other factors as well. The list is pretty long. Checking out the causes can involve MRIs, CT scans, blood work, auditory exams and checking out the major blood vessels supplying the head.
So what has all this got to do with your flying? Using a common sense approach if you are lucky enough to find a cause that’s fixable directly, that’s what you do! Failing that, the next act on the program is contacting a super headphone outfit like Sennheiser and see if a masking device can do the trick for you. Again, using common sense, you may not fly nor would you want to if clean interpretation of radio transmissions were not possible. If the tinnitus problem in your case can be resolved, special issuance of medicals can be arranged. In my experience (which is not very extensive in these cases) the problems have been worked out.
Best,
Joe
HEALTH NEWS
“Live healthy...live well”
Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.
by Larry Kline
SWAPA Voice Mailbox 4337/email: livehealthy-livewell@cox.net
Past issues of “Health News” are available at http://health.theballfamily.org. It includes a search engine; just enter a key word to find past articles. LK
ANOTHER TANNING SALON WARNING - a new study in the Journal of the National Cancer Institute finds that people who use tanning lights are up to twice as likely to develop common kinds of skin cancer as those who shun them. Contrary to tanning parlor marketing information, it is more harmful to go to the tanning parlor and get a little bit of exposure each day than to get an infrequent sunburn at the beach. 28 million Americans still use tanning parlors each year. University of California Berkeley Wellness Letter 5/02.
EXERCISE CAN PREVENT COLDS – moderate levels of physical activity are associated with a reduced risk for upper respiratory tract infection, concludes Medicine & Science in Sports & Medicine. This study found that 30 minutes of walking or other moderate exercise most days of the week resulted in a 23 percent lower chance of catching a cold than those who are physically inactive. This reduced risk was most pronounced in the fall season.
Those engaged in highly vigorous workouts, such as running marathons, were associated with temporary immune suppression and a greater risk of upper respiratory infection. Men’s Fitness
FISH STORY – for years, this column touted the benefits of eating fish, including lowering the risk of stroke and heart disease, higher mental functioning in older people, and possibly lowering the risk of prostate cancer. The fat in fish may help relieve the inflammatory symptoms of rheumatoid arthritis, and it lowers triglycerides (fats) in the blood.
Fatty fish are high in polyunsaturated fatty acids called omega-3s. Like aspirin, these omega-3s make platelets in the blood less likely to stick together, and they may reduce the process of inflammation. Fish is also a good protein source, relatively low in calories and saturated fat, and rich in B vitamins, iodine, phosphorus, iron, selenium, and zinc.
Fish also contains contaminants, including organochlorine compounds like DDT, PCBs, and dioxin, as well as heavy metals like mercury. Organochlorines are likely to show up in freshwater fish from lakes and local rivers, but they are in the ocean, too. Mercury, more likely to show up in large saltwater fish, can be found in rivers and lakes. These contaminants are just as likely to be present in farmed fish as in wild fish.
These chemicals come from agricultural runoff, animal feedlots, incineration, and many manufacturing processes. Organochlorine use is declining in North America, but they are still accumulating in the environment and in fish. Organochlorine compounds accumulate in fatty tissue and skin so you can avoid a large portion of them by not eating the skin and visible fat.
Mercury is a different problem. Common in the environment, mercury tends to accumulate in the flesh of the fish. The higher a fish is on the food chain, the greater the concentration of mercury. Large predators like swordfish and sharks are most likely to contain high concentration of mercury, as well as mackerel and tuna. Mercury at high levels can cause neurological and vision problems and even death. Lower levels of mercury ingestion may damage the developing nervous system in fetuses, infants, and children. Pregnant or breastfeeding women, women who might become pregnant, and children should limit fish consumption and avoid some species entirely.
Fish is still an excellent food, but with all good things, moderation is the key. Limit consumption to 12 ounces of fish a week, which is two or three servings. Vary your fish intake; sometimes choose shellfish and other kinds of fish, including some canned fish.
Check with the health department in your area before eating freshwater fish caught locally. Smaller non-predatory fish with shorter life spans tend to have lower levels of mercury, including cod, whitefish, pollock, mahi-mahi, ocean perch, halibut, haddock, flounder, sole, and all shellfish.
Do not eat fish or shellfish raw. Cook fish until it turns opaque and flakes when tested with a knife or fork. Some plant foods, flaxseed and canola oil, walnuts, and leafy greens, contain fats similar to the omega-3s in fish. University of California Berkeley Wellness Letter 7/03.
NUTRITIONAL QUIZ 24 – True or false: Yogurt is as nutritious as milk – often more so.
Answer is below.
CAN YOU HEAR ME NOW? - recent studies have shown that the antioxidant N-acetylcysteine (NAC) can protect the ear from permanent noise damage. In the hope of developing a pill for preventing hearing loss, the Marine Corp is testing NAC with rifle training. The Marines are taking 900 mgs of NAC (available in health food stores) three times a day, but even a single dose after noise exposure could substantially reduce hearing loss. Men’s Health 1/04.
NUTRITIONAL QUIZ ANSWER: True. Yogurt starts out as milk, fermented by bacteria and added nonfat milk solids to cause thickening. Thus, yogurt has more calcium (300 to 450 milligrams per cup) than milk and more B vitamins. It should be an essential part of a healthy diet if you stick with the nonfat or low-fat kind. University of California Berkeley Wellness Letter 6/03.
STEAMED IS BEST – Spanish researchers compared microwaving, steaming, and boiling broccoli to evaluate which method best preserved the nutrients and antioxidants of this powerful food. Scientists found microwaving destroyed 97 percent of the vegetable’s flavonoid content while steaming retained all of the flavonoids.
Another related study in Britain revealed that steaming also retains most of broccoli’s folate. You can overcook broccoli in a steamer – it is done when it is bright green. Men’s Health 1/04.
DON’T BE A SLACKER – new research published in the Journal of Physiology suggests that even two consecutive days of slacking can affect the body’s sensitivity to insulin, possibly increasing the risk of cardiovascular disease, hypertension, and some forms of cancer. This study was conducted with lab animals, but the conclusions may also apply to humans.
The scientists found that only two days of slacking resulted in insulin resistance similar to that found in lifelong sedentary subjects. Doing something active every day is one of the keys to maintaining a healthy, fit body. Health 6/05.
THE WHOLE TRUTH – whole grains reduce the risk of Type 2 diabetes, according to a study of nearly 43,000 male health professionals. Men who ate three or more servings a day were 40 percent less likely to develop diabetes over the next 12 years than those who rarely ate whole grains. These foods include whole-grain cereals and breads, oats, and brown rice. Even obese men, who are at greatest risk for diabetes, benefited from whole grains. Refined grain products, such as white bread and pasta, did not reduce the risk, nor did it increase the risk. University of California Berkeley Wellness Letter 12/02.
GO INDIAN – studies suggest that curcumin, the yellow pigment in curry spice, might help protect against heart disease and cancer and perhaps help prevent Alzheimer’s disease. The research conducted by UCLA suggests that yellow curry spice, a popular ingredient in Indian foods, can protect mice from a disease similar to Alzheimer’s. USA Today 7/13/05.
STILL ON THE FENCE? – about smoking? Consider this: about 1.2 billion people smoke worldwide and half will eventually die from a smoking-related disease. Tobacco smoke is the No. 1 cause of cancer, but it causes an even greater number of premature deaths from heart disease, stroke, and lung disease.
Types of cancer newly linked to smoking include cancers of the stomach, liver, cervix, uterus, and kidney, as well as one kind of leukemia.
Is smokeless safe? Chewing tobacco and dipping snuff cause oral cancers, throat and esophageal cancers, disfigure and discolor the mouth, and harm teeth and gums. University of California Berkeley Wellness Letter 12/02, University of California Berkeley Wellness Letter 5/02.
From the Flight Surgeon:
"NOW DON’T HEAR THIS!"
by Joe Battersby, D.O.
FAA Medical Examiner
(insert picture of Joe here, please-LK)
(Margaret, Joe, and Mary Jane)
(edited for this publication from ”America’s Flyways,” 3/03-LK)
I want to talk this time about a hearing problem we have encountered with
some of our guys from time to time. Before that, I’ve got to tell you about a great
t-shirt I have that I’m able to wear in polite society (one of the few.) It says, “I
Fish-Because the Voices in my head Tell Me to!” Isn’t that great?
OK, back to work with a definition. Tinnitus is a purely subjective sound
that may be described as buzzing, tinkling or ringing. The sounds may be
constant or intermittent. In any case, these sounds are as annoying as hell to say
the least, and in certain circumstances, can point to a serious problem or two.
We’ll assume that your girlfriend’s husband hasn’t punched you in the ear or that
you haven’t been hunting without your ear “muffs.” We’ll talk now about how
some of these noises can originate and what can be done to shut them out.
There are basic areas to consider:
1. Outer ear: parts are the “ear” and the ear canal.
2. Middle ear: parts are the eardrum and three bones that act as a lever system. The first of these connects to the back of the eardrum, which causes it to move toward the other two bones in a system of levers. The end of the last of these bones is connected to a main hearing organ of the inner ear. The three bones connect to the first part of the inner ear.
3. Inner ear: the main structure here is called the cochlea, a special area of which is called the oval window. The window takes the vibrations of the last bone in the lever system and sends them into various areas inside the spiral-shaped cochlea. The various components of the cochlea function as “decoders” – they carry the sound messages, some mechanically and some chemically to the auditory (hearing) nerve, which then are passed from the hearing nerve to various parts of the brain (five) that we know of that refine “sound.” Now there’s a lot more anatomical and physiological definitions that we could discuss, but I just wanted to give you the dope on the basic system regarding “sound.” That’s really all you need to know. I wanted you to understand the structure of the hearing system so that you will have a better idea about how and where your hearing may be attacked by “tinnitus.”
OK, so now you have a picture of the hearing “package.” What would be some of the medical problems that could result in tinnitus? The bad news is that often the cause of tinnitus isn’t very obvious and tinnitus may be brought about by nearly all ear disorders! Here are several: obstruction of the outer and inner ear canals, infections, “freezing” of the three-boned lever system, tumors, poisoning due to drugs, cardiovascular disease, blast injuries and some other factors as well. The list is pretty long. Checking out the causes can involve MRIs, CT scans, blood work, auditory exams and checking out the major blood vessels supplying the head.
So what has all this got to do with your flying? Using a common sense approach if you are lucky enough to find a cause that’s fixable directly, that’s what you do! Failing that, the next act on the program is contacting a super headphone outfit like Sennheiser and see if a masking device can do the trick for you. Again, using common sense, you may not fly nor would you want to if clean interpretation of radio transmissions were not possible. If the tinnitus problem in your case can be resolved, special issuance of medicals can be arranged. In my experience (which is not very extensive in these cases) the problems have been worked out.
Best,
Joe
Saturday, October 1, 2005
Health News
REPORTING POINT 10-05
HEALTH NEWS
“Live healthy...live well”
Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.
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://health.theballfamily.org) – LK
NUTRITIONAL QUIZ 23 – True or false: A package of ground beef labeled “75% lean” is a good choice for a low-fat diet since only 25% of its calories come from fat.
Answer is below.
LOWERING THE “BAR” - after analyzing over a dozen studies, researchers writing in the Journal of the American College of Cardiology determined that the healthiest LDL cholesterol level is in the 50- to 70-milligrams per deciliter (mg/dl) range – almost half of the current “safe” range recommended by the American Heart Association. Even lowering LDL to 79 mg/dl reduces by an average of 36 percent levels of C-reactive protein (CRP), a marker for the inflammation that is a precursor of heart disease. When LDL is lowered to 110, CRP drops by only 5 percent. High LDL cholesterol levels may be lowered by eating foods rich in soluble fiber and monounsaturated fats. Men’s Health 7/04.
NUTRITIONAL QUIZ ANSWER: False. This is the percentage of fat by weight, which is very different from the percentage of calories from fat. This deceptive labeling exists because of a loophole for ground beef allowed by the USDA. A patty of this meat (3 ounces after broiling) has about 235 calories and 16 grams of fat. If you multiply 16 by 9 (the number of calories in a gram of fat), you get 144, which is 62 percent. Of the total calories. Thus, “75% lean” really means nearly two-thirds of the calories come from fat. Even ground beef labeled “85% lean” derives about half of its calories from fat. University of California Berkeley Wellness Letter 6/03.
LIFT LESS, BURN MORE – after a heavy weight-lifting session, try a “back-off” set. Use a weight about 30 to 50 percent of the most you can lift one time and complete as many repetitions as you can for one last set. Researchers in Japan found subjects using this approach increased their levels of a hormone that signals the body to burn fat and build muscle. Do not use a weight lower than 30 percent of your max single for the “back-off” set. In the study, test subjects performed regular sets using weights that were 90 percent of their maximum. When they used a weight that was only 20 percent of their maximum the effects diminished. Men’s Health 10/03.
HOT TAP WATER FOR COOKING? - even though it seems convenient, pass on cooking with hot tap water. Compared with cold water, hot water is far more likely to leach lead and copper from the pipes. In 1986 the U.S. banned lead solder in copper plumbing, but older plumbing may still contain lead-soldered joints. It took until 1988 for the law to go into effect, and in some places, lead solder may still illegally be used. Brass plumbing parts may also contain lead. The longer water stands in the pipe, the more lead and copper is likely to dissolve.
If you need warm or hot water, take the time to heat it. The microwave is a quick solution. It is especially important to use only cold tap water to mix baby food or formula. Lead is especially dangerous for fetuses, infants, and children. Let the cold water run a minute or two to flush out standing water if the faucet has been closed for a while. Consider replacing old faucets with new low-lead models. University of California Berkeley Wellness Letter 10/04.
CARRY A TUNE – when your wife goes into labor, bring her favorite CD to the hospital. According to a Case Western University study, music significantly reduces a woman’s labor pains. Researchers say the music soothes women’s nerves, causing the pelvic muscles to relax. Men’s Health 1/04.
FOOD MYTHS – some foods sound healthy until you read the fine print on the label:
Fat-free cookies/cakes: usually have nearly as many calories as their full-fat counterparts. Calories do count!
Sugar-free cookies/candy: just as many calories as the regular version foods, just no sucrose (table sugar).
Wheat bread/crackers: “Wheat” means refined white flour (with little fiber) unless it is preceded by the word “whole.”
Fruit drinks, beverages, punch: little fruit juice – basically sweetened water.
Fruit pops: only distantly related to fresh fruits or their juices. Essentially frozen sweetened water.
Trail mix: its “high energy” comes from concentrated calories, largely fats – much of it saturated fat.
All-fruit jam: no more nutritious than regular jam – sugar is sugar.
Reduced-fat peanut butter: corn syrup solids replace nearly as many calories as regular peanut butter – the fat.
Granola bars: nutritionally more like candy bars than whole grains.
Spinach pasta: very little spinach and no nutritional advantages.
Chicken hot dogs: only a little better than pork/beef dogs, unless labeled “reduced fat.”
Frozen yogurts: usually lots of added sugar – some have 9 grams of fat per cup – compare labels.
Bran muffins: may contain no whole-wheat flour, but lots of eggs, butter, oil, sugar, and other sweeteners. A large bran muffin may have as much fat as a Big Mac and more than 500 calories.
Packaged “air-popped” popcorn: some brands are loaded with fat and trans-fats.
Banana chips: more like potato chips than bananas or dried fruit. Lots of fat, calories, and usually sugar with trans-fats from palm or other tropical oils.
Fast-food chicken or fish sandwiches: usually breaded and deep-fried. Nearly as many calories and as much fat as a Big Mac. University of California Berkeley Wellness Letter 5/02.
FRUIT AND VEGGIES BENEFIT – another reason to eat at least five fruits and vegetables a day: they may help prevent cervical cancer, according to a recent Arizona study. Women infected with human papilloma virus, certain strains of which promote cervical cancer, are more likely to recover from the infection and thus not go on to develop cervical cancer if they have high blood levels of certain nutrients, such as beta carotene and lycopene, found in fruits and vegetables. Previous studies found that eating lots of produce lowers the risk of cervical cancer and those women who consume the most lycopene are less likely to have precancerous cervical cells. University of California Berkeley Wellness Letter 2/03.
ENHANCED PSA TEST – researchers at Northwestern University developed a new test hundreds of times more accurate at detecting changes in levels of prostate-specific antigen (PSA) than existing methods. Researchers sandwich strands of DNA between tiny bits of gold called nano-particles and then analyze proteins from the DNA, looking for signs of cancer. Men’s Health1/04.
HOW LONG TO BREAST-FEED – the American Academy of Pediatrics’ latest guidelines say babies should be fed breast milk exclusively for six months, then given breast milk along with solid food for at least another six months.
That may seem like a long time, but it will probably mean fewer sick days and doctor visits since breast milk protects the child from ear infections, diarrhea, and perhaps even obesity later in life. Breast-feeding also lowers the mother’s risk of ovarian and breast cancers.
Despite the benefits to baby and mom, only one-third of mothers are breast-feeding at six months. If one year of breast-feeding is not an option, whatever the mother can do will help, especially during the first two weeks when the milk is particularly rich in disease-protective antibodies. Health 6/05.
COLON CANCER IN YOUR FAMILY? – ask your doctor about taking low-dose aspirin. A recent study provided further evidence that long-term daily use of aspirin, including “baby” aspirin (81 milligrams), helps prevent colon cancer in high-risk people. In the study, subjects had colon polyps, common growths that are usually benign but may turn cancerous. Doctors are not yet advising everyone to start taking aspirin for its anti-cancer effects because even low doses can cause stomach bleeding and ulcers. But if you are already taking low-dose aspirin for its cardiovascular benefits or regular doses for pain relief, there may be additional benefits in reducing colon cancer risk. One theory is that aspirin stops the production of enzymes needed for tumor growth. University of California Berkeley Wellness Letter 7/03.
LATE NIGHT DINING – after a busy, long duty day flying, you get to the hotel and realize that you literally have not had time to eat since leaving the previous hotel. Is it a good idea to have that big meal just before going to bed?
According to Heidi Skolnik, nutritionist for the New York Giants, allow an hour between last bite and bedtime. The body’s metabolism slows at night, and the contents of the stomach won’t be easily digested. Having a large meal before sleeping can interfere with sleep, but going to bed hungry can also interfere with needed rest.
Don’t deny yourself a light snack before retiring, but don’t order the Buffalo wings or cheese nachos either. Make it a light snack of fruit, a salad, or soup. Fatty meals before bedtime can interfere with rest patterns, and the digestive system, processing such a big meal, is sluggish. Men’s Health 1/04.
LOSE WEIGHT AND LOWER RISK – being overweight or obese increases the risk of dying from nearly all leading types of cancer. Increased risks are greater for women, and the risk rises for both genders with weight. The most obese are at greatest risk – more than 50 percent higher than normal-weight people. But even the moderately overweight have an increased risk of many kinds of cancer. About 31 percent of American adults are now obese, and another 34 percent are overweight. University of California Berkeley Wellness Letter 7/03.
SELENIUM SIDE EFFECT – individuals diagnosed with skin cancer may temporarily want to avoid taking selenium supplements. Researchers found that individuals taking selenium were 25 percent more likely to develop malignant skin cancer tumors than people not taking the supplement. Men’s Health 1/04
VITAMIN E BASICS – vitamin E is a family of four tocopherols, called alpha, beta, gamma, and delta. Nearly all studies have used alpha tocopherol because this is the main form in the human body. It is also the most common form in supplements. Gamma also has been mixed with alpha tocopherol in many supplements recently.
Gamma tocopherol is the main form of vitamin E in foods. Several recent studies found that foods rich in vitamin E, but not E supplements (alpha tocopherol), reduce the risk of Alzheimer’s and Parkinson’s diseases. That may be due to the gamma tocopherol in foods.
Gamma appears to function differently in the body than alpha tocopherol, but less is known about it. It has anti-inflammatory properties but is less potent as an antioxidant than alpha. It may help reduce the risk of heart disease and certain cancers via other mechanisms, perhaps by trapping reactive compounds associated with these diseases. Low blood levels of gamma have been linked to an increased risk of heart disease and stroke. Some studies found that mixed tocopherols are better at preventing the clumping of platelets in the blood than alpha tocopherol. Other research indicates that alpha tocopherol supplements lower gamma tocopherol levels in the body.
Experts recommend taking a supplement containing mixed tocopherols and consuming foods rich in E – nuts, seeds, vegetable oils, whole grains, and leafy greens. University of California Berkeley Wellness Letter 7/03.
LYCOPENE IS NOT ALONE – almost every male knows that the antioxidant lycopene found in tomato products helps protect the prostate gland. According to a study from Japan, spinach may be one of the top foods for fighting prostate cancer. Researchers tried growing prostate cancer cells in different laboratory cultures, each of which had been supplemented with a different type of vitamin, including beta-carotene and lycopene. Of all the vitamins researchers tested, a compound called neoxanthin was most successful at preventing cell growth. Spinach has the highest concentration of neoxanthin.
Other studies show broccoli, kale, Brussels sprouts, and other cruciferous vegetables reduce the risk of prostate cancer. They contain compounds called indoles, which may protect against several cancers. The study found that the body converts one of these indoles into a substance that inhibits growth of prostate cancer cells – at least in the test tube. Men’s Health 2/02, University of California Berkeley Wellness Letter 8/03.
HEALTH NEWS
“Live healthy...live well”
Dedicated to providing pertinent information on health, fitness, and nutrition to foster a culture of wellness among Southwest Airlines flight crews and their families.
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://health.theballfamily.org) – LK
NUTRITIONAL QUIZ 23 – True or false: A package of ground beef labeled “75% lean” is a good choice for a low-fat diet since only 25% of its calories come from fat.
Answer is below.
LOWERING THE “BAR” - after analyzing over a dozen studies, researchers writing in the Journal of the American College of Cardiology determined that the healthiest LDL cholesterol level is in the 50- to 70-milligrams per deciliter (mg/dl) range – almost half of the current “safe” range recommended by the American Heart Association. Even lowering LDL to 79 mg/dl reduces by an average of 36 percent levels of C-reactive protein (CRP), a marker for the inflammation that is a precursor of heart disease. When LDL is lowered to 110, CRP drops by only 5 percent. High LDL cholesterol levels may be lowered by eating foods rich in soluble fiber and monounsaturated fats. Men’s Health 7/04.
NUTRITIONAL QUIZ ANSWER: False. This is the percentage of fat by weight, which is very different from the percentage of calories from fat. This deceptive labeling exists because of a loophole for ground beef allowed by the USDA. A patty of this meat (3 ounces after broiling) has about 235 calories and 16 grams of fat. If you multiply 16 by 9 (the number of calories in a gram of fat), you get 144, which is 62 percent. Of the total calories. Thus, “75% lean” really means nearly two-thirds of the calories come from fat. Even ground beef labeled “85% lean” derives about half of its calories from fat. University of California Berkeley Wellness Letter 6/03.
LIFT LESS, BURN MORE – after a heavy weight-lifting session, try a “back-off” set. Use a weight about 30 to 50 percent of the most you can lift one time and complete as many repetitions as you can for one last set. Researchers in Japan found subjects using this approach increased their levels of a hormone that signals the body to burn fat and build muscle. Do not use a weight lower than 30 percent of your max single for the “back-off” set. In the study, test subjects performed regular sets using weights that were 90 percent of their maximum. When they used a weight that was only 20 percent of their maximum the effects diminished. Men’s Health 10/03.
HOT TAP WATER FOR COOKING? - even though it seems convenient, pass on cooking with hot tap water. Compared with cold water, hot water is far more likely to leach lead and copper from the pipes. In 1986 the U.S. banned lead solder in copper plumbing, but older plumbing may still contain lead-soldered joints. It took until 1988 for the law to go into effect, and in some places, lead solder may still illegally be used. Brass plumbing parts may also contain lead. The longer water stands in the pipe, the more lead and copper is likely to dissolve.
If you need warm or hot water, take the time to heat it. The microwave is a quick solution. It is especially important to use only cold tap water to mix baby food or formula. Lead is especially dangerous for fetuses, infants, and children. Let the cold water run a minute or two to flush out standing water if the faucet has been closed for a while. Consider replacing old faucets with new low-lead models. University of California Berkeley Wellness Letter 10/04.
CARRY A TUNE – when your wife goes into labor, bring her favorite CD to the hospital. According to a Case Western University study, music significantly reduces a woman’s labor pains. Researchers say the music soothes women’s nerves, causing the pelvic muscles to relax. Men’s Health 1/04.
FOOD MYTHS – some foods sound healthy until you read the fine print on the label:
Fat-free cookies/cakes: usually have nearly as many calories as their full-fat counterparts. Calories do count!
Sugar-free cookies/candy: just as many calories as the regular version foods, just no sucrose (table sugar).
Wheat bread/crackers: “Wheat” means refined white flour (with little fiber) unless it is preceded by the word “whole.”
Fruit drinks, beverages, punch: little fruit juice – basically sweetened water.
Fruit pops: only distantly related to fresh fruits or their juices. Essentially frozen sweetened water.
Trail mix: its “high energy” comes from concentrated calories, largely fats – much of it saturated fat.
All-fruit jam: no more nutritious than regular jam – sugar is sugar.
Reduced-fat peanut butter: corn syrup solids replace nearly as many calories as regular peanut butter – the fat.
Granola bars: nutritionally more like candy bars than whole grains.
Spinach pasta: very little spinach and no nutritional advantages.
Chicken hot dogs: only a little better than pork/beef dogs, unless labeled “reduced fat.”
Frozen yogurts: usually lots of added sugar – some have 9 grams of fat per cup – compare labels.
Bran muffins: may contain no whole-wheat flour, but lots of eggs, butter, oil, sugar, and other sweeteners. A large bran muffin may have as much fat as a Big Mac and more than 500 calories.
Packaged “air-popped” popcorn: some brands are loaded with fat and trans-fats.
Banana chips: more like potato chips than bananas or dried fruit. Lots of fat, calories, and usually sugar with trans-fats from palm or other tropical oils.
Fast-food chicken or fish sandwiches: usually breaded and deep-fried. Nearly as many calories and as much fat as a Big Mac. University of California Berkeley Wellness Letter 5/02.
FRUIT AND VEGGIES BENEFIT – another reason to eat at least five fruits and vegetables a day: they may help prevent cervical cancer, according to a recent Arizona study. Women infected with human papilloma virus, certain strains of which promote cervical cancer, are more likely to recover from the infection and thus not go on to develop cervical cancer if they have high blood levels of certain nutrients, such as beta carotene and lycopene, found in fruits and vegetables. Previous studies found that eating lots of produce lowers the risk of cervical cancer and those women who consume the most lycopene are less likely to have precancerous cervical cells. University of California Berkeley Wellness Letter 2/03.
ENHANCED PSA TEST – researchers at Northwestern University developed a new test hundreds of times more accurate at detecting changes in levels of prostate-specific antigen (PSA) than existing methods. Researchers sandwich strands of DNA between tiny bits of gold called nano-particles and then analyze proteins from the DNA, looking for signs of cancer. Men’s Health1/04.
HOW LONG TO BREAST-FEED – the American Academy of Pediatrics’ latest guidelines say babies should be fed breast milk exclusively for six months, then given breast milk along with solid food for at least another six months.
That may seem like a long time, but it will probably mean fewer sick days and doctor visits since breast milk protects the child from ear infections, diarrhea, and perhaps even obesity later in life. Breast-feeding also lowers the mother’s risk of ovarian and breast cancers.
Despite the benefits to baby and mom, only one-third of mothers are breast-feeding at six months. If one year of breast-feeding is not an option, whatever the mother can do will help, especially during the first two weeks when the milk is particularly rich in disease-protective antibodies. Health 6/05.
COLON CANCER IN YOUR FAMILY? – ask your doctor about taking low-dose aspirin. A recent study provided further evidence that long-term daily use of aspirin, including “baby” aspirin (81 milligrams), helps prevent colon cancer in high-risk people. In the study, subjects had colon polyps, common growths that are usually benign but may turn cancerous. Doctors are not yet advising everyone to start taking aspirin for its anti-cancer effects because even low doses can cause stomach bleeding and ulcers. But if you are already taking low-dose aspirin for its cardiovascular benefits or regular doses for pain relief, there may be additional benefits in reducing colon cancer risk. One theory is that aspirin stops the production of enzymes needed for tumor growth. University of California Berkeley Wellness Letter 7/03.
LATE NIGHT DINING – after a busy, long duty day flying, you get to the hotel and realize that you literally have not had time to eat since leaving the previous hotel. Is it a good idea to have that big meal just before going to bed?
According to Heidi Skolnik, nutritionist for the New York Giants, allow an hour between last bite and bedtime. The body’s metabolism slows at night, and the contents of the stomach won’t be easily digested. Having a large meal before sleeping can interfere with sleep, but going to bed hungry can also interfere with needed rest.
Don’t deny yourself a light snack before retiring, but don’t order the Buffalo wings or cheese nachos either. Make it a light snack of fruit, a salad, or soup. Fatty meals before bedtime can interfere with rest patterns, and the digestive system, processing such a big meal, is sluggish. Men’s Health 1/04.
LOSE WEIGHT AND LOWER RISK – being overweight or obese increases the risk of dying from nearly all leading types of cancer. Increased risks are greater for women, and the risk rises for both genders with weight. The most obese are at greatest risk – more than 50 percent higher than normal-weight people. But even the moderately overweight have an increased risk of many kinds of cancer. About 31 percent of American adults are now obese, and another 34 percent are overweight. University of California Berkeley Wellness Letter 7/03.
SELENIUM SIDE EFFECT – individuals diagnosed with skin cancer may temporarily want to avoid taking selenium supplements. Researchers found that individuals taking selenium were 25 percent more likely to develop malignant skin cancer tumors than people not taking the supplement. Men’s Health 1/04
VITAMIN E BASICS – vitamin E is a family of four tocopherols, called alpha, beta, gamma, and delta. Nearly all studies have used alpha tocopherol because this is the main form in the human body. It is also the most common form in supplements. Gamma also has been mixed with alpha tocopherol in many supplements recently.
Gamma tocopherol is the main form of vitamin E in foods. Several recent studies found that foods rich in vitamin E, but not E supplements (alpha tocopherol), reduce the risk of Alzheimer’s and Parkinson’s diseases. That may be due to the gamma tocopherol in foods.
Gamma appears to function differently in the body than alpha tocopherol, but less is known about it. It has anti-inflammatory properties but is less potent as an antioxidant than alpha. It may help reduce the risk of heart disease and certain cancers via other mechanisms, perhaps by trapping reactive compounds associated with these diseases. Low blood levels of gamma have been linked to an increased risk of heart disease and stroke. Some studies found that mixed tocopherols are better at preventing the clumping of platelets in the blood than alpha tocopherol. Other research indicates that alpha tocopherol supplements lower gamma tocopherol levels in the body.
Experts recommend taking a supplement containing mixed tocopherols and consuming foods rich in E – nuts, seeds, vegetable oils, whole grains, and leafy greens. University of California Berkeley Wellness Letter 7/03.
LYCOPENE IS NOT ALONE – almost every male knows that the antioxidant lycopene found in tomato products helps protect the prostate gland. According to a study from Japan, spinach may be one of the top foods for fighting prostate cancer. Researchers tried growing prostate cancer cells in different laboratory cultures, each of which had been supplemented with a different type of vitamin, including beta-carotene and lycopene. Of all the vitamins researchers tested, a compound called neoxanthin was most successful at preventing cell growth. Spinach has the highest concentration of neoxanthin.
Other studies show broccoli, kale, Brussels sprouts, and other cruciferous vegetables reduce the risk of prostate cancer. They contain compounds called indoles, which may protect against several cancers. The study found that the body converts one of these indoles into a substance that inhibits growth of prostate cancer cells – at least in the test tube. Men’s Health 2/02, University of California Berkeley Wellness Letter 8/03.
Thursday, September 1, 2005
Health News
REPORTING POINT 09-05
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://health.theballfamily.org) – LK
WANT TO BE THIN? – if you really want to lose weight, Tufts University researchers have published their recommendations that have determined that eating fruit, reduced-fat dairy products, and high-fiber grains and legumes can stem the tide of adult weight gain. Specifically, people who reported eating the largest quantities of these three food groups realized an average of two inches smaller waist measurements than those whose diets were more meat or sweets-based. The study’s author attributes the slimming effect to fiber’s filling powers as the thinner group consumed ten grams more fiber per day than the others.
In another study, Seattle’s Fred Hutchinson Cancer Research Center discovered during a decade-long study of 15,000 subjects that vitamin B12 may help eliminate extra pounds. Test participants who consumed at least 35 mcgs of B12 daily gained five fewer pounds than those who took in less B12. Vitamin B12 is involved in metabolism; it may help dieters utilize energy rather than store it. Most multivitamins contain only about 18 mcgs of B12, but natural food sources of B12 include oysters, trout and salmon. Men’s Health 12/04.
ANOTHER GOOD REASON TO MAINTAIN A HEALTHY WEIGHT – being obese appears to increase the likelihood of developing aggressive prostate cancer and having it recur, according to two recent studies in the Journal of Clinical Oncology. The studies looked at men who already had localized prostate cancer so it is not known whether obesity also boosts the odds of developing prostate cancer in the first place. The researchers suggested that substances stored in body fat may promote tumor growth. University of California Berkeley Wellness Letter 3/04.
COFFEE COULD CUT LIVER CANCER RISK – consuming a cup of coffee in the morning could help prevent the most common type of liver cancer. A study of more than 90,000 Japanese found that people who drank coffee daily or nearly every day had half the risk of liver cancer as those who never drank coffee. The American Cancer Society estimates that 19,000 cases of liver cancer were diagnosed in the United States last year, and over 14,000 died the illness. USA Today 2/16/05.
BEEF BASICS – Before World War II, cattle were raised on grass. It could take four years to fatten a steer. Then the industry switched to corn. Today calves start out on milk and grass, but then, when six months old, they are sent to a feedlot. By the time they are about 14 months old, corn-fed steers weigh enough to be slaughtered. Corn is not healthy for cattle.
Cattle are ruminants. Their digestive systems are designed for grass, not grain. Fed on corn, they fatten rapidly. A corn diet makes cattle sick, sometimes fatally. The animals must have antibiotics to stave off illnesses and infection until they weigh enough to be slaughtered, as well as hormones to promote quick growth. All of this saves money for the growers and keeps the price of beef low.
Corn-fed beef is not good for people, particularly the people who regularly eat fatty steaks and burgers. Corn-fed beef is tender, with the marbling consumers have come to expect, which results in meat that is higher in fat, especially saturated fat. A four-ounce serving of grass-fed beef typically has 7 to 10 grams of total fat, compared to 14 to 16 grams in the same cut of corn-fed beef. Grass-fed beef, besides being lower in saturated fat, also contains more of the beneficial unsaturated fatty acids called omega-3s (similar to those in fish), as well as more vitamin E, and more conjugated linolenic acid (CLA), another type of healthy fat.
Grass-fed beef is becoming more popular, although it is more expensive than corn-fed beef. Be sure to trim the fat from all beef, whether from corn-fed or grass-fed. University of California Berkeley Wellness Letter 2/03.
DOCTOR SUBSTITUTES – it sometimes takes months to get an appointment to see a physician. A new trend has physician assistants or nurse practitioners seeing up to 10 percent of patients. What are their qualifications?
NURSE PRACTITIONERS: these are RNs with 2 additional years of specialized training. They are qualified to diagnose and treat everyday illnesses and injuries. They can stitch wounds, prescribe drugs, and order tests such as x-rays.
PHYSICIAN ASSISTANTS: most PA students have bachelor’s degrees before starting 26 months of specialized medical instruction, including rotations in specialized fields. PAs work closely with MDs and are trained to spot unusual cases that require a physician’s attention. PAs can write prescriptions and order diagnostic tests.
PHYSICAL THERAPISTS: have at least a bachelor’s degree, although many have master’s and doctoral degrees. They are trained to treat lingering muscular ailments, as well as injury prevention. In many states, you can see a PT without a doctor’s referral. They can’t prescribe drugs. For serious injuries, see a physician before a PT.
CHIROPRACTORS: complete 2 to 4 years undergraduate education and four years of specialized training. They specialize in back and neck pain treating patients with spinal manipulation and physical therapy. Men’s Health 12/04.
NUTRITIONAL QUIZ 22 – True or false: The whey (the watery part) is the most nutritious part of yogurt or cottage cheese.
Answer is below.
IS BLUE BETTER? – no we aren’t talking about Viagra, but blue corn, usually milled for tortillas, pancake mixes, and corn chips, has more protein than white or yellow corn, as well as more zinc and more lysine (an amino acid, which is a building block of protein.) Blue corn also has a blue pigment that may be healthful, but no one knows how much survives in chips.
Yellow corn is richest in beta carotene. White and yellow corn have more boron, a trace mineral, than blue corn does.
Overall, corn chips are not rich in nutrients. Like potato chips, most corn chips are high in calories and fat. You are better off to pick those lowest in fat and sodium than buy by color. Baked chips are lowest in fat. Corn chips do contain some fiber, but you’d have to eat a lot of chips to consume significant amounts of fiber.
Corn itself is good low-fat food. To get the most nutrients, eat corn in less processed forms – such as cornmeal (in breads or polenta) or fresh, frozen, or canned corn. University of California Berkeley Wellness Letter 5/02.
BONE UP ON MAGNESIUM – it takes more than calcium and protein (and weight-bearing exercising) to maintain strong bones. According to research from Tufts University, magnesium may help keep the skeletal system healthy by preventing calcium and potassium from seeping out of bones. Magnesium is most abundant in unprocessed, whole foods, like spinach, yogurt, brown rice, bananas, and almonds. Men’s Health 10/03.
EYE OPTIONS – nearly half of all people wear eyeglasses or contact lenses to correct refractive errors. These errors, which arise from an imperfectly shaped eyeball, cornea (the front of the eyeball covering the pupil), or lens, are of three basic types. In myopia, or nearsightedness, focus falls in front of the retina and only nearby objects are clear. In hyperopia, or farsightedness, focus falls behind the retina and only faraway objects are clear. In astigmatism, the cornea is irregularly shaped and thus images are blurred. In addition, there is age-related Presbyopia which results when the lens of the eye loses some ability to focus on near objects. This condition affects almost everybody starting at 45 or 50, when reading glasses become a necessity.
Now there are surgical procedures, including implants, that can correct these problems, to a greater or lesser degree, by actually changing the shape of the cornea. Refractive surgery is a growth industry; about one million Americans had it done in 1999. As with all surgeries, there are risks associated with the procedure. A small percentage of people end up with worse vision. Prices start at about $2,000 per eye and the surgery is not covered by insurance.
The operation changes the shape of the cornea so that the refractive error is corrected. This is done on an outpatient basis, and the only anesthetic needed is a numbing drop in the eye. The whole process takes less than 10 minutes per eye. Sometimes both eyes are done at the same time; some surgeons will wait to see the results for the first eye before doing the second eye.
The new lasers used in these procedures (excimer lasers) vaporize tissue rather than cutting it, and are approved by the FDA for correcting mild to moderate nearsightedness. There are two basic techniques:
LASIK (laser-assisted in situ keratomilesis), a special device is used to cut a hinged flap of thin corneal tissue off the outer layer of the eyeball; the flap is then lifted out of the way. The laser then reshapes the underlying corneal tissue, and the surgeon replaces the flap, which quickly adheres with no stitches.
PRK (photorefractive keratectomy), the thin top layer of the cornea is simply removed and the cornea reshaped. The resulting abrasion takes at least a few days to heal. Vision may be hazy during that time. The risk of permanently having hazy vision or seeing starbursts and halos is greater than with LASIK.
Recent studies indicate that at least 80% of those undergoing either PRK or LASIK will have better than 20/40 vision. Many will achieve 20/20 vision, but even with 20/20, some people still see halos at night. Sometimes further surgery is required to make small corrections.
Those with mild myopia or astigmatism might consider intrastromal corneal rings, or Intacs. These half-moon plastic rings are implanted within the cornea. They do not require permanent alteration of the cornea and are surgically removable. The FDA approved them in 1999.
Finally, according to a Wake Forest University study, those who get LASIK in the summer are up to 50 percent less likely to wind up with perfect vision than those who get laser surgery in either the fall or winter. When it is humid, the eyes store more water, making it harder for the laser to make the proper corrections to the cornea. University of California Berkeley Wellness Letter 1/00, Men’s Fitness 8/04.
HOT LIPS? – when your mouth is on fire from too much hot pepper, water will not quench it. The burning component, capsaicin, binds to the taste buds and other receptors in the mouth and doesn’t dissolve in water. Instead, try milk, yogurt, or ice cream. Casein, the principal protein in milk, helps remove capsaicin from your mouth. University of California Berkeley Wellness Letter 7/03.
BUYING A NEW CAR? – opt for the side air bags. A study at the University of Alabama found that in frontal collisions, side air bags protected the head and neck as well as seatbelts and better than front air bags. Side air bags also reduced head injury by 75 percent in side collisions. Men’s Health 7/04.
NUTRITIONAL QUIZ ANSWER: False. It does contain B vitamins and minerals and is low in fat, so it is worth stirring it back into the yogurt or cottage cheese. University of California Berkeley Wellness Letter 6/03.
DO YOU NEED TO STRETCH? – a study by the National Institutes of Health shows that stretching and strength training twice a week may help reduce the risk of exercise-related injury by about 45 percent. The total time spent stretching seems to matter more than the amount of time spent on any single stretch.
(The benefits of stretching before exercising have been debated, but post-exercise stretching seems to aid in muscle recovery, reduction of lactic acid which may reduce muscle soreness, and minimizing tightness of muscles after intense workouts. Added flexibility and range-of-motion all contribute to better fitness levels and less chance of injury. Apparently, as one ages, stretching and flexibility become even more important to leading an active and quality life and remaining injury-free. Cardiovascular exercising, strength training, proper nutrition, and post-exercise stretching are the basics of leading a healthy lifestyle-LK.) Men’s Health 10/03.
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://health.theballfamily.org) – LK
WANT TO BE THIN? – if you really want to lose weight, Tufts University researchers have published their recommendations that have determined that eating fruit, reduced-fat dairy products, and high-fiber grains and legumes can stem the tide of adult weight gain. Specifically, people who reported eating the largest quantities of these three food groups realized an average of two inches smaller waist measurements than those whose diets were more meat or sweets-based. The study’s author attributes the slimming effect to fiber’s filling powers as the thinner group consumed ten grams more fiber per day than the others.
In another study, Seattle’s Fred Hutchinson Cancer Research Center discovered during a decade-long study of 15,000 subjects that vitamin B12 may help eliminate extra pounds. Test participants who consumed at least 35 mcgs of B12 daily gained five fewer pounds than those who took in less B12. Vitamin B12 is involved in metabolism; it may help dieters utilize energy rather than store it. Most multivitamins contain only about 18 mcgs of B12, but natural food sources of B12 include oysters, trout and salmon. Men’s Health 12/04.
ANOTHER GOOD REASON TO MAINTAIN A HEALTHY WEIGHT – being obese appears to increase the likelihood of developing aggressive prostate cancer and having it recur, according to two recent studies in the Journal of Clinical Oncology. The studies looked at men who already had localized prostate cancer so it is not known whether obesity also boosts the odds of developing prostate cancer in the first place. The researchers suggested that substances stored in body fat may promote tumor growth. University of California Berkeley Wellness Letter 3/04.
COFFEE COULD CUT LIVER CANCER RISK – consuming a cup of coffee in the morning could help prevent the most common type of liver cancer. A study of more than 90,000 Japanese found that people who drank coffee daily or nearly every day had half the risk of liver cancer as those who never drank coffee. The American Cancer Society estimates that 19,000 cases of liver cancer were diagnosed in the United States last year, and over 14,000 died the illness. USA Today 2/16/05.
BEEF BASICS – Before World War II, cattle were raised on grass. It could take four years to fatten a steer. Then the industry switched to corn. Today calves start out on milk and grass, but then, when six months old, they are sent to a feedlot. By the time they are about 14 months old, corn-fed steers weigh enough to be slaughtered. Corn is not healthy for cattle.
Cattle are ruminants. Their digestive systems are designed for grass, not grain. Fed on corn, they fatten rapidly. A corn diet makes cattle sick, sometimes fatally. The animals must have antibiotics to stave off illnesses and infection until they weigh enough to be slaughtered, as well as hormones to promote quick growth. All of this saves money for the growers and keeps the price of beef low.
Corn-fed beef is not good for people, particularly the people who regularly eat fatty steaks and burgers. Corn-fed beef is tender, with the marbling consumers have come to expect, which results in meat that is higher in fat, especially saturated fat. A four-ounce serving of grass-fed beef typically has 7 to 10 grams of total fat, compared to 14 to 16 grams in the same cut of corn-fed beef. Grass-fed beef, besides being lower in saturated fat, also contains more of the beneficial unsaturated fatty acids called omega-3s (similar to those in fish), as well as more vitamin E, and more conjugated linolenic acid (CLA), another type of healthy fat.
Grass-fed beef is becoming more popular, although it is more expensive than corn-fed beef. Be sure to trim the fat from all beef, whether from corn-fed or grass-fed. University of California Berkeley Wellness Letter 2/03.
DOCTOR SUBSTITUTES – it sometimes takes months to get an appointment to see a physician. A new trend has physician assistants or nurse practitioners seeing up to 10 percent of patients. What are their qualifications?
NURSE PRACTITIONERS: these are RNs with 2 additional years of specialized training. They are qualified to diagnose and treat everyday illnesses and injuries. They can stitch wounds, prescribe drugs, and order tests such as x-rays.
PHYSICIAN ASSISTANTS: most PA students have bachelor’s degrees before starting 26 months of specialized medical instruction, including rotations in specialized fields. PAs work closely with MDs and are trained to spot unusual cases that require a physician’s attention. PAs can write prescriptions and order diagnostic tests.
PHYSICAL THERAPISTS: have at least a bachelor’s degree, although many have master’s and doctoral degrees. They are trained to treat lingering muscular ailments, as well as injury prevention. In many states, you can see a PT without a doctor’s referral. They can’t prescribe drugs. For serious injuries, see a physician before a PT.
CHIROPRACTORS: complete 2 to 4 years undergraduate education and four years of specialized training. They specialize in back and neck pain treating patients with spinal manipulation and physical therapy. Men’s Health 12/04.
NUTRITIONAL QUIZ 22 – True or false: The whey (the watery part) is the most nutritious part of yogurt or cottage cheese.
Answer is below.
IS BLUE BETTER? – no we aren’t talking about Viagra, but blue corn, usually milled for tortillas, pancake mixes, and corn chips, has more protein than white or yellow corn, as well as more zinc and more lysine (an amino acid, which is a building block of protein.) Blue corn also has a blue pigment that may be healthful, but no one knows how much survives in chips.
Yellow corn is richest in beta carotene. White and yellow corn have more boron, a trace mineral, than blue corn does.
Overall, corn chips are not rich in nutrients. Like potato chips, most corn chips are high in calories and fat. You are better off to pick those lowest in fat and sodium than buy by color. Baked chips are lowest in fat. Corn chips do contain some fiber, but you’d have to eat a lot of chips to consume significant amounts of fiber.
Corn itself is good low-fat food. To get the most nutrients, eat corn in less processed forms – such as cornmeal (in breads or polenta) or fresh, frozen, or canned corn. University of California Berkeley Wellness Letter 5/02.
BONE UP ON MAGNESIUM – it takes more than calcium and protein (and weight-bearing exercising) to maintain strong bones. According to research from Tufts University, magnesium may help keep the skeletal system healthy by preventing calcium and potassium from seeping out of bones. Magnesium is most abundant in unprocessed, whole foods, like spinach, yogurt, brown rice, bananas, and almonds. Men’s Health 10/03.
EYE OPTIONS – nearly half of all people wear eyeglasses or contact lenses to correct refractive errors. These errors, which arise from an imperfectly shaped eyeball, cornea (the front of the eyeball covering the pupil), or lens, are of three basic types. In myopia, or nearsightedness, focus falls in front of the retina and only nearby objects are clear. In hyperopia, or farsightedness, focus falls behind the retina and only faraway objects are clear. In astigmatism, the cornea is irregularly shaped and thus images are blurred. In addition, there is age-related Presbyopia which results when the lens of the eye loses some ability to focus on near objects. This condition affects almost everybody starting at 45 or 50, when reading glasses become a necessity.
Now there are surgical procedures, including implants, that can correct these problems, to a greater or lesser degree, by actually changing the shape of the cornea. Refractive surgery is a growth industry; about one million Americans had it done in 1999. As with all surgeries, there are risks associated with the procedure. A small percentage of people end up with worse vision. Prices start at about $2,000 per eye and the surgery is not covered by insurance.
The operation changes the shape of the cornea so that the refractive error is corrected. This is done on an outpatient basis, and the only anesthetic needed is a numbing drop in the eye. The whole process takes less than 10 minutes per eye. Sometimes both eyes are done at the same time; some surgeons will wait to see the results for the first eye before doing the second eye.
The new lasers used in these procedures (excimer lasers) vaporize tissue rather than cutting it, and are approved by the FDA for correcting mild to moderate nearsightedness. There are two basic techniques:
LASIK (laser-assisted in situ keratomilesis), a special device is used to cut a hinged flap of thin corneal tissue off the outer layer of the eyeball; the flap is then lifted out of the way. The laser then reshapes the underlying corneal tissue, and the surgeon replaces the flap, which quickly adheres with no stitches.
PRK (photorefractive keratectomy), the thin top layer of the cornea is simply removed and the cornea reshaped. The resulting abrasion takes at least a few days to heal. Vision may be hazy during that time. The risk of permanently having hazy vision or seeing starbursts and halos is greater than with LASIK.
Recent studies indicate that at least 80% of those undergoing either PRK or LASIK will have better than 20/40 vision. Many will achieve 20/20 vision, but even with 20/20, some people still see halos at night. Sometimes further surgery is required to make small corrections.
Those with mild myopia or astigmatism might consider intrastromal corneal rings, or Intacs. These half-moon plastic rings are implanted within the cornea. They do not require permanent alteration of the cornea and are surgically removable. The FDA approved them in 1999.
Finally, according to a Wake Forest University study, those who get LASIK in the summer are up to 50 percent less likely to wind up with perfect vision than those who get laser surgery in either the fall or winter. When it is humid, the eyes store more water, making it harder for the laser to make the proper corrections to the cornea. University of California Berkeley Wellness Letter 1/00, Men’s Fitness 8/04.
HOT LIPS? – when your mouth is on fire from too much hot pepper, water will not quench it. The burning component, capsaicin, binds to the taste buds and other receptors in the mouth and doesn’t dissolve in water. Instead, try milk, yogurt, or ice cream. Casein, the principal protein in milk, helps remove capsaicin from your mouth. University of California Berkeley Wellness Letter 7/03.
BUYING A NEW CAR? – opt for the side air bags. A study at the University of Alabama found that in frontal collisions, side air bags protected the head and neck as well as seatbelts and better than front air bags. Side air bags also reduced head injury by 75 percent in side collisions. Men’s Health 7/04.
NUTRITIONAL QUIZ ANSWER: False. It does contain B vitamins and minerals and is low in fat, so it is worth stirring it back into the yogurt or cottage cheese. University of California Berkeley Wellness Letter 6/03.
DO YOU NEED TO STRETCH? – a study by the National Institutes of Health shows that stretching and strength training twice a week may help reduce the risk of exercise-related injury by about 45 percent. The total time spent stretching seems to matter more than the amount of time spent on any single stretch.
(The benefits of stretching before exercising have been debated, but post-exercise stretching seems to aid in muscle recovery, reduction of lactic acid which may reduce muscle soreness, and minimizing tightness of muscles after intense workouts. Added flexibility and range-of-motion all contribute to better fitness levels and less chance of injury. Apparently, as one ages, stretching and flexibility become even more important to leading an active and quality life and remaining injury-free. Cardiovascular exercising, strength training, proper nutrition, and post-exercise stretching are the basics of leading a healthy lifestyle-LK.) Men’s Health 10/03.
Monday, August 1, 2005
Health News
REPORTING POINT 08-05
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://health.theballfamily.org) – LK
RX FOR LIFE – “take a hike and call me in the morning…” This advice may become more common, especially for physicians treating the rapidly growing portion of the American population that is becoming obese. Some doctors are going so far as to give patients trail maps to accomplish their exercise hikes. The idea is to make a more specific explanation for the patients who are incurring obesity-related health problems. By taking the time to explain specific exercise regimes to these patients, more of these subjects seem to start and stay with steady, consistent exercise programs which results in weight-loss and improved health and fitness. USA Today 2/8/05.
GOOD POTATO CHIPS? – potato chips enhanced with phytosterol, a natural plant cholesterol, may help lower blood LDL levels. Researchers at Brandeis University found that eating the chips can reduce the LDL cholesterol levels by as much as 15 percent. Men’s Health 12/04.
IN DENIAL? – approximately six out of ten overweight people think they are at a healthy weight, according to a recent nationwide Associated Press survey. Only a quarter of obese people consider themselves very overweight. Overall, only 12 percent of those surveyed said they are on a diet. Most of the respondents (56 percent) indicated that they try to restrict fat intake in their diets and 33 percent said they are cutting carbohydrates. University of California Berkeley Wellness Letter 10/04.
IT TAKES A TEAM…- a recent study by the University of California San Diego found that zinc helps prevent osteoporosis. Researchers studied the diets of nearly 400 subjects for 4 years and found that those who consumed 11.2 mgs. of zinc per day had significantly improved markers of bone density compared to those who took less. Zinc is crucial to bone formation. Most multivitamins contain 15 mgs. of zinc. Men’s Health 12/04.
NUTRITIONAL QUIZ 21 – True or false: Celery has “negative calories” because chewing it burns more calories than the vegetable contains
Answer is below.
EXERCISE MAY PREVENT PARKINSON’S – those who engaged in regular, vigorous exercise as teens and young adults drastically cut their risk of developing Parkinson’s disease later in life.
As many as one million people in the U.S., including actor Michael J. Fox, have this progressive neurological disease, which commonly strikes after age 50. In addition to suggesting that exercise could ward off the disease, the findings also raise the hope that physical activity might help hold the line on brain cell destruction in people who already have it. Currently, there is no cure for the disease as there is no way to stop or delay the progression of the disease, which affects the brain region that controls movement. Common symptoms of Parkinson’s are tremors and a shuffling gait.
Those subjects who said they jogged, played a team sport like basketball or participated in some other vigorous activity at least twice a week in high school, college, and up to age 40 had a 60 percent reduced risk of getting Parkinson’s. Parallel research with animals has had similar results.
No one knows for certain whether exercise can prevent or delay the symptoms of Parkinson’s in humans, but there is plenty of evidence suggesting that a regular fitness regimen might ward off a host of ailments as diverse as heart disease and Alzheimer’s. That leads most medical experts to recommend a vigorous workout on most days of the week as one of the best methods of remaining healthy and active. USA Today 2/22/05.
DRINKING FROM THE HOSE? – it’s ok if it came with a “safe to drink” label. If not, don’t drink from it unless you let the water run for a minute or two to flush it out. Most hoses are made of polyvinyl chloride which uses lead as a stabilizer. High levels of the lead can leech into the water, especially if the water has been sitting in the hose for many hours. Any hose that connects to an RV or trailer should definitely have the “safe to drink” label. Consumer Reports
DENTAL CARE – last issue, we discussed the link between dental health (specifically gum-disease prevention) and cardiovascular well-being. Many Americans consume dozens of soda drinks weekly, most of which contain acids. This acidity quickly erodes tooth enamel and can cause serious dental problems. Researchers at the University of Maryland tested popular beverages to determine their effects on tooth enamel. Surprisingly, canned ice teas were at the top of the list when it came to enamel erosion – they created enamel damage three times faster than sodas and 30 times faster than freshly brewed iced tea or coffee. The canned iced teas contain the additives malic and tartaric acids, which are very erosive to tooth enamel.
Another product that quickly strips tooth enamel is chewable aspirin. Its acidic nature also irritates the gum tissue, and can even result in ulcerations. In the past, chewable aspirin was primarily given to children, but now many adults are using these products to help prevent heart attacks.
(If you do consume these products and cannot brush afterwards, at least rinse your mouth with water to remove the acid – LK) Alternatives 11/04.
GRACIAS FOR THE MEMORIES – one of the newest ways researchers have found to keep your mind sharp may be a Berlitz course. Studies have shown that middle-aged and senior adults who grew up speaking two languages performed better than their monolingual peers on tests that required them to concentrate on relevant information while ignoring other data. Switching between languages may help people maintain their ability to focus as they get older. Health 11/04.
NUTRITIONAL QUIZ ANSWER: False. Celery – like iceberg lettuce and cucumbers – is nearly calorie-free because of its high water content.
An 8-inch celery stalk has only six calories. But chewing celery burns an insignificant number of calories. No food has negative calories.. University of California Berkeley Wellness Letter 6/03.
WEIGHT-LOSS SUPPLEMENTS – there are currently four weight-loss supplements that are used in weight-loss products.
Green Tea Extract – green tea has many antioxidants, including EGCG. This compound, plus the caffeine, appears to boost metabolism, allowing the body to burn more calories.
Conjugated Linoleic Acid – CLA is an omego-3 like fatty acid found in beef and dairy products. It is may boost metabolism and elevate energy levels. According to a study in the American Journal of Clinical Nutrition, those who took 3.4 grams of CLA daily for a year lost 9 percent more body fat than people who took a placebo.
Bitter Orange –bitter orange is chemically related to ephedra. It appears to increase metabolism in a similar way that ephedra does, but it also may have some of the serious side effects that caused ephedra to be banned.
Calcium – some research indicates that those who add calcium to their diet can lose up to 70 percent more weight and 64 percent more fat than people who cut calories alone. Most people should get at least 1,000 mgs. of calcium per day. Best sources of calcium are from dietary sources which include low-fat dairy products. Calcium supplements can also help. Men’s Fitness 8/04.
SHAKE BEFORE POURING – many Americans who do not drink cow’s milk for medical or cultural reasons consume calcium-fortified beverages as a source of the crucial bone-building mineral.
But a study published in Nutrition Today finds that the calcium actually available in some popular soy and rice drinks can be as much as 85 percent lower than the amount that is listed on the product label.
The researchers found that calcium could settle out of soy and rice beverages, forming calcium “sludge” at the bottom of the carton.
The calcium added to fortified beverages is in the form of finely ground calcium powder. Soluble calcium cannot be used because it turns the protein in soy milk into curds, producing tofu.
In tests to analyze the calcium that is available in various beverages, scientists found that 11 percent of calcium separated out of cow’s milk, soy and rice milks had up to 85 percent separate out, while orange juice varied from 8 to 50 percent separating out.
The Department of Agriculture recommends consumption of 1,000 to 1,200 milligrams of calcium a day, depending on age and gender. Fortified beverages almost all include 300 milligrams of calcium a serving. USA Today 2/15/05.
WHEAT BRAN VS WHEAT GERM?
Wheat germ: the kernel’s embryo contains a fair amount of polyunsaturated fat. One ounce has 100 calories, 7 grams of protein, 3 grams of fiber, and 4 grams of fat. It also supplies about 30 percent of the daily RDA for thiamin, vitamin E, and zinc; 20 percent of folic acid; and 10 percent of iron and riboflavin. Defatted wheat germ is available, but it is lower in vitamin E. Unlike regular wheat germ, it doesn’t have to be stored in the refrigerator.
Wheat bran: the kernel’s outer shell contains a whopping 12 grams of fiber per ounce. One ounce contains 40 percent of the daily RDA for both niacin and magnesium, plus 20 to 40 percent of that for iron. It has 60 calories and 5 grams of protein, but just 1 gram of fat.
Removing the germ and bran from wheat results in the all too familiar refined white flour, which lacks many nutrients, though iron and B vitamins are replaced when white flour is enriched.
If you eat whole-wheat cereals and baked goods, you are already getting the germ and bran. Other whole-grain cereals and baked goods, including rye and oats, offer comparable nutritional benefits. However, adding wheat germ and bran to foods enhances the nutritional value of the foods. For an alternative, try oat bran, which has more soluble fiber (the kind that helps lower blood cholesterol) than wheat bran. University of California Berkeley Wellness Letter 2/03.
NEVER, EVER…- three things you never, ever should do:
1. Never, ever fly towards a radar shadow Archie Trammel
2. Never, ever microwave an egg in its shell, not even to reheat a hard-boiled egg. Pressure can build up inside, causing the egg to explode in the oven or even worse, after you take it out. Piercing the shell before heating may not prevent an egg from exploding. Break the egg into a small bowl or cup before microwaving; it is also a good idea to pierce the yolk so it will not burst. University of California Berkeley Wellness Letter 10/04.
3. Never, ever take a laxative and a sleeping pill at the same time. Jeff Foxworthy
GET UP OFF THE COUCH! – to control your weight, all it takes is 30 minutes a day of walking at a moderate pace, or an equivalent activity. In a recent study from Duke University, sedentary overweight people who walked 11 miles a week (about 30 minutes a day) but did not change their diet either maintained their weight or lost a few pounds. Meanwhile, a control group who did not exercise or diet gained two to three pounds on average, over the eight-month period. Another group, who exercised more vigorously, lost an average of eight pounds -they actually lost 11 pounds of body fat and gained 3 pounds of muscle. University of California Berkeley Wellness Letter 5/04.
CRAVING SWEETS AND TRYING TO EAT HEALTHY? – Japanese scientists report that exercise can reduce cravings for sweets. In the recent study, researchers found that rats were much less likely to drink the sugar water they normally loved after “working out.” Even in humans, the report notes that exercise appears to cause an increase in the production of craving-busting compounds called opioid-receptor antagonists. So instead of grabbing a Snickers, grab some weights or go for a jog. Men’s Fitness 8/04.
USING SUNSCREEN AND INSECT REPELLENT? – if you are using sunscreen and an insect repellent containing DEET, apply extra sunscreen and reapply it often. A concentration of 33 percent DEET spread on top of a sunscreen with SPF 15 decreases the effectiveness of the screen by about 40 percent, according to one study, probably because DEET is a solvent. The alternative is to apply the repellent only to your clothes.
Combination products, containing both DEET and a sunscreen, are available, but the separate products are better because you can keep reapplying sunscreen without having to reapply DEET.
DEET products are the most effective at repelling insects. A study last year compared DEET products with seven “natural” repellents, including citronella, eucalyptus oil, soybean oil, and peppermint oil. For most ordinary purposes, DEET concentrations of 10 to 30 percent are adequate for adults. Use lower levels for children. Apply only on exposed skin, not under clothing. You can also apply higher concentrations directly to clothing made of cotton, wool, or nylon. University of California Berkeley Wellness Letter 6/01, 7/03.
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://health.theballfamily.org) – LK
RX FOR LIFE – “take a hike and call me in the morning…” This advice may become more common, especially for physicians treating the rapidly growing portion of the American population that is becoming obese. Some doctors are going so far as to give patients trail maps to accomplish their exercise hikes. The idea is to make a more specific explanation for the patients who are incurring obesity-related health problems. By taking the time to explain specific exercise regimes to these patients, more of these subjects seem to start and stay with steady, consistent exercise programs which results in weight-loss and improved health and fitness. USA Today 2/8/05.
GOOD POTATO CHIPS? – potato chips enhanced with phytosterol, a natural plant cholesterol, may help lower blood LDL levels. Researchers at Brandeis University found that eating the chips can reduce the LDL cholesterol levels by as much as 15 percent. Men’s Health 12/04.
IN DENIAL? – approximately six out of ten overweight people think they are at a healthy weight, according to a recent nationwide Associated Press survey. Only a quarter of obese people consider themselves very overweight. Overall, only 12 percent of those surveyed said they are on a diet. Most of the respondents (56 percent) indicated that they try to restrict fat intake in their diets and 33 percent said they are cutting carbohydrates. University of California Berkeley Wellness Letter 10/04.
IT TAKES A TEAM…- a recent study by the University of California San Diego found that zinc helps prevent osteoporosis. Researchers studied the diets of nearly 400 subjects for 4 years and found that those who consumed 11.2 mgs. of zinc per day had significantly improved markers of bone density compared to those who took less. Zinc is crucial to bone formation. Most multivitamins contain 15 mgs. of zinc. Men’s Health 12/04.
NUTRITIONAL QUIZ 21 – True or false: Celery has “negative calories” because chewing it burns more calories than the vegetable contains
Answer is below.
EXERCISE MAY PREVENT PARKINSON’S – those who engaged in regular, vigorous exercise as teens and young adults drastically cut their risk of developing Parkinson’s disease later in life.
As many as one million people in the U.S., including actor Michael J. Fox, have this progressive neurological disease, which commonly strikes after age 50. In addition to suggesting that exercise could ward off the disease, the findings also raise the hope that physical activity might help hold the line on brain cell destruction in people who already have it. Currently, there is no cure for the disease as there is no way to stop or delay the progression of the disease, which affects the brain region that controls movement. Common symptoms of Parkinson’s are tremors and a shuffling gait.
Those subjects who said they jogged, played a team sport like basketball or participated in some other vigorous activity at least twice a week in high school, college, and up to age 40 had a 60 percent reduced risk of getting Parkinson’s. Parallel research with animals has had similar results.
No one knows for certain whether exercise can prevent or delay the symptoms of Parkinson’s in humans, but there is plenty of evidence suggesting that a regular fitness regimen might ward off a host of ailments as diverse as heart disease and Alzheimer’s. That leads most medical experts to recommend a vigorous workout on most days of the week as one of the best methods of remaining healthy and active. USA Today 2/22/05.
DRINKING FROM THE HOSE? – it’s ok if it came with a “safe to drink” label. If not, don’t drink from it unless you let the water run for a minute or two to flush it out. Most hoses are made of polyvinyl chloride which uses lead as a stabilizer. High levels of the lead can leech into the water, especially if the water has been sitting in the hose for many hours. Any hose that connects to an RV or trailer should definitely have the “safe to drink” label. Consumer Reports
DENTAL CARE – last issue, we discussed the link between dental health (specifically gum-disease prevention) and cardiovascular well-being. Many Americans consume dozens of soda drinks weekly, most of which contain acids. This acidity quickly erodes tooth enamel and can cause serious dental problems. Researchers at the University of Maryland tested popular beverages to determine their effects on tooth enamel. Surprisingly, canned ice teas were at the top of the list when it came to enamel erosion – they created enamel damage three times faster than sodas and 30 times faster than freshly brewed iced tea or coffee. The canned iced teas contain the additives malic and tartaric acids, which are very erosive to tooth enamel.
Another product that quickly strips tooth enamel is chewable aspirin. Its acidic nature also irritates the gum tissue, and can even result in ulcerations. In the past, chewable aspirin was primarily given to children, but now many adults are using these products to help prevent heart attacks.
(If you do consume these products and cannot brush afterwards, at least rinse your mouth with water to remove the acid – LK) Alternatives 11/04.
GRACIAS FOR THE MEMORIES – one of the newest ways researchers have found to keep your mind sharp may be a Berlitz course. Studies have shown that middle-aged and senior adults who grew up speaking two languages performed better than their monolingual peers on tests that required them to concentrate on relevant information while ignoring other data. Switching between languages may help people maintain their ability to focus as they get older. Health 11/04.
NUTRITIONAL QUIZ ANSWER: False. Celery – like iceberg lettuce and cucumbers – is nearly calorie-free because of its high water content.
An 8-inch celery stalk has only six calories. But chewing celery burns an insignificant number of calories. No food has negative calories.. University of California Berkeley Wellness Letter 6/03.
WEIGHT-LOSS SUPPLEMENTS – there are currently four weight-loss supplements that are used in weight-loss products.
Green Tea Extract – green tea has many antioxidants, including EGCG. This compound, plus the caffeine, appears to boost metabolism, allowing the body to burn more calories.
Conjugated Linoleic Acid – CLA is an omego-3 like fatty acid found in beef and dairy products. It is may boost metabolism and elevate energy levels. According to a study in the American Journal of Clinical Nutrition, those who took 3.4 grams of CLA daily for a year lost 9 percent more body fat than people who took a placebo.
Bitter Orange –bitter orange is chemically related to ephedra. It appears to increase metabolism in a similar way that ephedra does, but it also may have some of the serious side effects that caused ephedra to be banned.
Calcium – some research indicates that those who add calcium to their diet can lose up to 70 percent more weight and 64 percent more fat than people who cut calories alone. Most people should get at least 1,000 mgs. of calcium per day. Best sources of calcium are from dietary sources which include low-fat dairy products. Calcium supplements can also help. Men’s Fitness 8/04.
SHAKE BEFORE POURING – many Americans who do not drink cow’s milk for medical or cultural reasons consume calcium-fortified beverages as a source of the crucial bone-building mineral.
But a study published in Nutrition Today finds that the calcium actually available in some popular soy and rice drinks can be as much as 85 percent lower than the amount that is listed on the product label.
The researchers found that calcium could settle out of soy and rice beverages, forming calcium “sludge” at the bottom of the carton.
The calcium added to fortified beverages is in the form of finely ground calcium powder. Soluble calcium cannot be used because it turns the protein in soy milk into curds, producing tofu.
In tests to analyze the calcium that is available in various beverages, scientists found that 11 percent of calcium separated out of cow’s milk, soy and rice milks had up to 85 percent separate out, while orange juice varied from 8 to 50 percent separating out.
The Department of Agriculture recommends consumption of 1,000 to 1,200 milligrams of calcium a day, depending on age and gender. Fortified beverages almost all include 300 milligrams of calcium a serving. USA Today 2/15/05.
WHEAT BRAN VS WHEAT GERM?
Wheat germ: the kernel’s embryo contains a fair amount of polyunsaturated fat. One ounce has 100 calories, 7 grams of protein, 3 grams of fiber, and 4 grams of fat. It also supplies about 30 percent of the daily RDA for thiamin, vitamin E, and zinc; 20 percent of folic acid; and 10 percent of iron and riboflavin. Defatted wheat germ is available, but it is lower in vitamin E. Unlike regular wheat germ, it doesn’t have to be stored in the refrigerator.
Wheat bran: the kernel’s outer shell contains a whopping 12 grams of fiber per ounce. One ounce contains 40 percent of the daily RDA for both niacin and magnesium, plus 20 to 40 percent of that for iron. It has 60 calories and 5 grams of protein, but just 1 gram of fat.
Removing the germ and bran from wheat results in the all too familiar refined white flour, which lacks many nutrients, though iron and B vitamins are replaced when white flour is enriched.
If you eat whole-wheat cereals and baked goods, you are already getting the germ and bran. Other whole-grain cereals and baked goods, including rye and oats, offer comparable nutritional benefits. However, adding wheat germ and bran to foods enhances the nutritional value of the foods. For an alternative, try oat bran, which has more soluble fiber (the kind that helps lower blood cholesterol) than wheat bran. University of California Berkeley Wellness Letter 2/03.
NEVER, EVER…- three things you never, ever should do:
1. Never, ever fly towards a radar shadow Archie Trammel
2. Never, ever microwave an egg in its shell, not even to reheat a hard-boiled egg. Pressure can build up inside, causing the egg to explode in the oven or even worse, after you take it out. Piercing the shell before heating may not prevent an egg from exploding. Break the egg into a small bowl or cup before microwaving; it is also a good idea to pierce the yolk so it will not burst. University of California Berkeley Wellness Letter 10/04.
3. Never, ever take a laxative and a sleeping pill at the same time. Jeff Foxworthy
GET UP OFF THE COUCH! – to control your weight, all it takes is 30 minutes a day of walking at a moderate pace, or an equivalent activity. In a recent study from Duke University, sedentary overweight people who walked 11 miles a week (about 30 minutes a day) but did not change their diet either maintained their weight or lost a few pounds. Meanwhile, a control group who did not exercise or diet gained two to three pounds on average, over the eight-month period. Another group, who exercised more vigorously, lost an average of eight pounds -they actually lost 11 pounds of body fat and gained 3 pounds of muscle. University of California Berkeley Wellness Letter 5/04.
CRAVING SWEETS AND TRYING TO EAT HEALTHY? – Japanese scientists report that exercise can reduce cravings for sweets. In the recent study, researchers found that rats were much less likely to drink the sugar water they normally loved after “working out.” Even in humans, the report notes that exercise appears to cause an increase in the production of craving-busting compounds called opioid-receptor antagonists. So instead of grabbing a Snickers, grab some weights or go for a jog. Men’s Fitness 8/04.
USING SUNSCREEN AND INSECT REPELLENT? – if you are using sunscreen and an insect repellent containing DEET, apply extra sunscreen and reapply it often. A concentration of 33 percent DEET spread on top of a sunscreen with SPF 15 decreases the effectiveness of the screen by about 40 percent, according to one study, probably because DEET is a solvent. The alternative is to apply the repellent only to your clothes.
Combination products, containing both DEET and a sunscreen, are available, but the separate products are better because you can keep reapplying sunscreen without having to reapply DEET.
DEET products are the most effective at repelling insects. A study last year compared DEET products with seven “natural” repellents, including citronella, eucalyptus oil, soybean oil, and peppermint oil. For most ordinary purposes, DEET concentrations of 10 to 30 percent are adequate for adults. Use lower levels for children. Apply only on exposed skin, not under clothing. You can also apply higher concentrations directly to clothing made of cotton, wool, or nylon. University of California Berkeley Wellness Letter 6/01, 7/03.
Friday, July 1, 2005
Health News
REPORTING POINT 07-05
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://health.theballfamily.org) – LK
THE LOWDOWN ON LICORICE – licorice has been used medicinally since ancient times. About 400 of its phytochemicals have been identified.
Licorice contains glycyrrhizin, which can affect the body’s sodium and water balance in some people. For them, two or three ounces of licorice daily for long periods can lead to imbalances in body chemistry and dangerously elevated blood pressure. A 1999 study found that large amounts could reduce testosterone and thus sex drive in men.
But other studies have found anti-cancer potential in licorice, and some researchers are investigating licorice’s possible anti-inflammatory, immune-boosting, and anti-cavity effects. At this point, no one knows how much one would have to eat to receive any of the possible benefits.
All of this applies to real licorice, made from the root of the licorice plant. Nearly all licorice in the U.S. is flavored artificially or with various natural oils, such as anise. The red variety contains no licorice. Real licorice, common in Europe, is more expensive and sometimes sold here in health-food stores.
There is no current definitive information that licorice will cure any disease, and it should be avoided by those with hypertension or heart disease. Otherwise, if you like it, eat it in moderation, no more than 2 or 3 ounces now and then. University of California Berkeley Wellness Letter 7/04.
PROSTATE CANCER THERAPY – the Journal of the American Medical Association reports that radiation therapy can destroy recurrent prostate cancer, which affects one in five survivors. Of 501 men who had rising PSAs after radical prostatectomies, 45 percent of those treated with radiation therapy remained disease-free after 4 years. If you have had prostate cancer and the PSA levels rise above zero, talk to your doctor about radiation, since less than 20 percent of men eligible for this treatment receive it. Men’s Health 6/04.
GUM DISEASE/HEART DISEASE LINK – people with more bacteria in their mouths also have more signs of heart disease, finds a study that strengthens the evidence of a link between gum disease and heart disease. The study of test subjects with no history of stroke or heart attack showed that people with more bacteria that caused periodontal disease also had thicker carotid arteries – a strong indicator of clogged blood vessels. According to Columbia University researchers, this link is valid even when other heart risk factors were taken into account.
Taking care of oral health could improve cardiovascular health as the research indicates that bacteria may spread into the blood stream and stimulate the immune system, causing inflammation which results in clogging of arteries. It is becoming more apparent that heart and artery disease can be triggered by chronic infections in the body. Infections lead to the release of white blood cells (WBCs) from the bone marrow which the body releases in an effort to help defend against infectious agents. Besides cardiovascular disease, inflammation can ignite a variety of other health problems that include macular degeneration, diabetes, and impotence.
Another health hazard that is connected to oral infection may be colon cancer. An 11-year study of more than 22,000 people published in the Journal of the American Medical Association shows that those with the highest CRP levels (C-reactive protein – measures chronic inflammation) had 2.5 times greater risk of colon cancer than the people with the lowest levels. Researchers speculate that inflammation could change the way the immune system responds to cancer cells early on or it may increase cell turnover, which increases cellular genetic damage.
There may also be a link between elevated CRP levels and Alzheimer’s disease as reported by scientists from the University of British Columbia.
Research has linked greater intake of omega-3 fatty acids to both lower levels of CRP and reduced rates of Alzheimer’s disease. Inflammation, when exceeding a certain threshold, seems to cause the death of neurons in the brain.
Other ways to reduce inflammation include taking adequate vitamins in the form of supplements. A study in the American Journal of Medicine showed that those who took a multivitamin each morning for six months decreased their CRP by 0.7 milligrams per liter (less than 1 milligram per liter is considered low risk, 1 to 3 mg/l is moderate risk, and above 3 mg/l is considered high risk). Additionally, those who consume diets rich in monounsaturated fats like olive oil (the Mediterranean Diet) typically have CRP levels 20 percent lower than the average American diet. As mentioned earlier, good dental health, which includes flossing and periodic visits to the dentist, can preclude periodontal disease and the increased risk of arterial inflammation.. USA Today 2/8/05, Men’s Health 12/04, Alternatives 11/04.
NUTRITIONAL QUIZ 20 – How many carrots do you need to eat to get the 5 to 6 milligrams of beta carotene you should consume each day? a) one, b) two or three, c) four or five, d) more than five.
Answer is below.
CORTISCAM? – the last several years, you cannot escape the television infomercials aimed at selling supplements that promise weight loss to a frustrated-obese American population anxious for a “silver bullet” that will return the customer to a slender and fit state.
One of the most popular of these products is CortiSlim. This product originally contained the now-banned ephedra, which contributed to the deaths of several athletes as well as numerous consumers who used the product. CortiSlim now contains calcium, chromium, vanadium, and a cocktail of herbs including banana leaf extract, green tea extract, bitter orange peel, magnolia bark extract, and beta sitosterol. Bitter orange peel is a common ephedra substitute. It may also be dangerous like ephedra and there is no research showing it can contribute to long-term weight loss. Bitter-orange extract contains synephrine, which is chemically similar to epinephrine, which causes the heart to race and spikes blood pressure. – all which could lead to a heart attack Beta sitosterol may lower cholesterol levels, but it would not cause weight loss. Magnolia bark is a folk remedy for countless ailments.
The marketing pitch for CortiSlim is that it will control cortisol levels in the body. They point out that high levels of stress cause obesity, and that the hormone cortisol, which the body releases in response to stress, makes the body store excess fat. This link between stress/cortisol levels and fat storage is being studied by scientists, but there is absolutely no evidence that taking CortiSlim will reduce cortisol or that lowering cortisol levels cause weight loss.
The ads inquire, “Who has high cortisol levels?...anybody who experiences daily stress, gets fewer than eight hours sleep….” This generality applies to just about every airline crewmember and to most of the general population.
(Other products similar to CortiSlim are Relacore, CortiZide, Estrin D, Thyrin ATC, and Leptoprin
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://health.theballfamily.org) – LK
THE LOWDOWN ON LICORICE – licorice has been used medicinally since ancient times. About 400 of its phytochemicals have been identified.
Licorice contains glycyrrhizin, which can affect the body’s sodium and water balance in some people. For them, two or three ounces of licorice daily for long periods can lead to imbalances in body chemistry and dangerously elevated blood pressure. A 1999 study found that large amounts could reduce testosterone and thus sex drive in men.
But other studies have found anti-cancer potential in licorice, and some researchers are investigating licorice’s possible anti-inflammatory, immune-boosting, and anti-cavity effects. At this point, no one knows how much one would have to eat to receive any of the possible benefits.
All of this applies to real licorice, made from the root of the licorice plant. Nearly all licorice in the U.S. is flavored artificially or with various natural oils, such as anise. The red variety contains no licorice. Real licorice, common in Europe, is more expensive and sometimes sold here in health-food stores.
There is no current definitive information that licorice will cure any disease, and it should be avoided by those with hypertension or heart disease. Otherwise, if you like it, eat it in moderation, no more than 2 or 3 ounces now and then. University of California Berkeley Wellness Letter 7/04.
PROSTATE CANCER THERAPY – the Journal of the American Medical Association reports that radiation therapy can destroy recurrent prostate cancer, which affects one in five survivors. Of 501 men who had rising PSAs after radical prostatectomies, 45 percent of those treated with radiation therapy remained disease-free after 4 years. If you have had prostate cancer and the PSA levels rise above zero, talk to your doctor about radiation, since less than 20 percent of men eligible for this treatment receive it. Men’s Health 6/04.
GUM DISEASE/HEART DISEASE LINK – people with more bacteria in their mouths also have more signs of heart disease, finds a study that strengthens the evidence of a link between gum disease and heart disease. The study of test subjects with no history of stroke or heart attack showed that people with more bacteria that caused periodontal disease also had thicker carotid arteries – a strong indicator of clogged blood vessels. According to Columbia University researchers, this link is valid even when other heart risk factors were taken into account.
Taking care of oral health could improve cardiovascular health as the research indicates that bacteria may spread into the blood stream and stimulate the immune system, causing inflammation which results in clogging of arteries. It is becoming more apparent that heart and artery disease can be triggered by chronic infections in the body. Infections lead to the release of white blood cells (WBCs) from the bone marrow which the body releases in an effort to help defend against infectious agents. Besides cardiovascular disease, inflammation can ignite a variety of other health problems that include macular degeneration, diabetes, and impotence.
Another health hazard that is connected to oral infection may be colon cancer. An 11-year study of more than 22,000 people published in the Journal of the American Medical Association shows that those with the highest CRP levels (C-reactive protein – measures chronic inflammation) had 2.5 times greater risk of colon cancer than the people with the lowest levels. Researchers speculate that inflammation could change the way the immune system responds to cancer cells early on or it may increase cell turnover, which increases cellular genetic damage.
There may also be a link between elevated CRP levels and Alzheimer’s disease as reported by scientists from the University of British Columbia.
Research has linked greater intake of omega-3 fatty acids to both lower levels of CRP and reduced rates of Alzheimer’s disease. Inflammation, when exceeding a certain threshold, seems to cause the death of neurons in the brain.
Other ways to reduce inflammation include taking adequate vitamins in the form of supplements. A study in the American Journal of Medicine showed that those who took a multivitamin each morning for six months decreased their CRP by 0.7 milligrams per liter (less than 1 milligram per liter is considered low risk, 1 to 3 mg/l is moderate risk, and above 3 mg/l is considered high risk). Additionally, those who consume diets rich in monounsaturated fats like olive oil (the Mediterranean Diet) typically have CRP levels 20 percent lower than the average American diet. As mentioned earlier, good dental health, which includes flossing and periodic visits to the dentist, can preclude periodontal disease and the increased risk of arterial inflammation.. USA Today 2/8/05, Men’s Health 12/04, Alternatives 11/04.
NUTRITIONAL QUIZ 20 – How many carrots do you need to eat to get the 5 to 6 milligrams of beta carotene you should consume each day? a) one, b) two or three, c) four or five, d) more than five.
Answer is below.
CORTISCAM? – the last several years, you cannot escape the television infomercials aimed at selling supplements that promise weight loss to a frustrated-obese American population anxious for a “silver bullet” that will return the customer to a slender and fit state.
One of the most popular of these products is CortiSlim. This product originally contained the now-banned ephedra, which contributed to the deaths of several athletes as well as numerous consumers who used the product. CortiSlim now contains calcium, chromium, vanadium, and a cocktail of herbs including banana leaf extract, green tea extract, bitter orange peel, magnolia bark extract, and beta sitosterol. Bitter orange peel is a common ephedra substitute. It may also be dangerous like ephedra and there is no research showing it can contribute to long-term weight loss. Bitter-orange extract contains synephrine, which is chemically similar to epinephrine, which causes the heart to race and spikes blood pressure. – all which could lead to a heart attack Beta sitosterol may lower cholesterol levels, but it would not cause weight loss. Magnolia bark is a folk remedy for countless ailments.
The marketing pitch for CortiSlim is that it will control cortisol levels in the body. They point out that high levels of stress cause obesity, and that the hormone cortisol, which the body releases in response to stress, makes the body store excess fat. This link between stress/cortisol levels and fat storage is being studied by scientists, but there is absolutely no evidence that taking CortiSlim will reduce cortisol or that lowering cortisol levels cause weight loss.
The ads inquire, “Who has high cortisol levels?...anybody who experiences daily stress, gets fewer than eight hours sleep….” This generality applies to just about every airline crewmember and to most of the general population.
(Other products similar to CortiSlim are Relacore, CortiZide, Estrin D, Thyrin ATC, and Leptoprin
Wednesday, June 1, 2005
Health News
REPORTING POINT 06-05
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://health.theballfamily.org) – LK
GOOD POSTURE FOR LONG FLIGHTS – when sitting for long periods – like on a BWI-SJC flight – pretend someone poured a cold drink down your back. Notice how your shoulders pull back and your spine curves. That is the position the back should be in when sitting. Men’s Health 11/03.
HARDER, FASTER =BETTER – numerous studies have shown an inverse relationship between working out and the risk of heart disease. Yet few investigations have provided details on how to maximize those benefits.
Scientists have wondered if slow and steady is the best way or will more intense workouts lead to better heart health. Does strength training aid the heart besides improving muscle mass and overall conditioning.
Researchers at the Harvard School of Public Health looked at almost 50,000 test subjects over a 12-year period to assess the potential risk of coronary heart disease against levels of leisure-time exertion while adjusting the data for age, smoking, and other risk factors.
Not surprisingly, running, rowing, walking and weight training each helped to lower heart disease risk. Subjects who ran for an hour or more per week (at 6 mph) were 42 percent less likely to develop heart disease than non-runners, while those who devoted the same amount of time to rowing had an 18 percent decrease. A daily walk (at 3 mph) lasting 30 minutes was also associated with a risk abatement of 18 percent.
Subjects who weight trained for 30 minutes or more per week had a 23 percent drop in heart disease compared to nonlifters. The protective element was considered the result of reductions in blood pressure and body fat.
The investigators also found that the level of exertion was linked to lower risk, independent of the number of hours spent exercising. Those who ran or jogged at high intensity were 17 percent less likely to develop heart disease than were low-intensity walkers. The more exercise you do and the higher the intensity seems to be better with regard to cardiovascular protection, so pick up the pace to reap the lower-risk benefit of exercise. (However it is very important to remember that any exercising – even gardening – yields lower heart disease risk compared to being sedentary. The Cooper Clinic in Dallas has concluded that there is more heart disease risk to being a sedentary non-smoker than a physically-active smoker – being lazy is a killer-LK) Men’s Fitness 3/03.
NUTRITIONAL QUIZ 19 – If you eat very few vegetables, you may be shortchanging yourself on major nutrients, including which of these? a) iron, b) zinc, c) vitamin E, or d) folate.
Answer is below.
BREAKFAST AND FREE RADICALS – researchers at the State University of New York wondered what different breakfast foods do to the body. Free radicals are particles that wrinkle skin, dim eyesight, and erode memory, as well as lead to general cell damage in the body. Some foods boost free radicals and thus harm the body while others lower drive their levels down. The following table shows the effect (percentage change) in free radical levels with certain foods:
FOOD % CHANGE IN FREE-RADICAL LEVEL
2 Tbsp sugar +140 percent
1 fast-food breakfast sandwich w/hash browns +100 percent
½ cup cream +100 percent
2 cups 1% milk +60 percent
Unlimited water 0 percent
2 large glasses orange juice -30 percent
1 ½ cups fruit salad(peaches, berries, grapefruit) -30 percent
1 glass tomato juice -10 percent
Men’s Health 5/02.
BOYS WATCH THE SOY – many people are pursuing low-carb diets these days and there are many food products to meet this dieting craze. To meet the low-carb demand, food producers are adding soy, particularly soy flour to replace wheat flour. Soy flour naturally has lower carbohydrate content than wheat flour and is much higher in protein. This all sounds good, but for the male gender, it has certain risks.
Phytoestrogens mimic normal estrogen, a hormone that aids women in their development throughout their lives. Certain levels of soy consumed by men has been found to be beneficial (specifically causing a reduction in the risk of prostate cancer), and an intake of 25 grams of soy a day has been found to help lower blood cholesterol levels.
However, those pursuing the low-carb diets often get greater amounts of soy in their daily diet. In a study of 8,000 Japanese-American men published in the Journal of the American College of Nutrition, those men who had eaten tofu twice a week for the past decade or so performed worse on tests of mental ability than those eating less. The brains of those who ate a lot of tofu in midlife functioned as if they were 4 years older than their actual ages, and they had increased risk of kidney stones.
If soy consumption is limited to 25 grams per day, it appears that the benefits of soy can be realized without the risk to men that comes with excessive consumption. Men’s Health 5/04.
YELLOW AND ORANGE ARE GOOD – people who eat plenty of yellow and orange fruits and vegetables are almost four times less likely to develop atherosclerosis, or hardening of the arteries, than those who don’t eat these foods. Yellow and orange foods carry high concentrations of antioxidants such as lutein, zeaxanthin, and beta-cryptoxanthin. Unlike other antioxidants, these combine with cholesterol and help keep arteries smooth and flexible. Good sources include carrots, sweet potatoes, corn, squash, peaches, mangoes, grapefruit, oranges and cantaloupe. Men’s Health 6/04.
NUTRITIONAL QUIZ ANSWER: d) This important B vitamin plays a role in preventing birth defects, as well as possibly reducing the risk of heart disease and certain cancers. The best food sources include leafy green vegetables and broccoli. Whole grains, beans, what germ, and brewer’s yeast are also high in folate. Breakfast cereals and bread are usually fortified with folic acid, a form of folate. University of California Berkeley Wellness Letter 6/03.
HOW TO PICK GOOD SUNGLASSES
by Star Lawrence
Reviewed by Charlotte Grayson M.D.
WebMD Feature
There's more to choosing shades than how good they look on you. Your sunglasses should keep damaging sunrays away from your eyes. Like Ozzy Osbourne's round, turquoise shades? If you really want to be comfortable in the glare and protect your eyes -- and your children's eyes -- from future cataracts, there is more to selecting sunglasses than mere "coolness" (desirable as that is). Although the human body is aces at replacing some damaged cells, the cells in the lens of the eye are never replaced. Damage from ultraviolet and, to a lesser degree, infrared rays can build up over a lifetime and gradually create cloudy areas on your cornea. It's hard to see through cataracts and they often must be removed surgically. Too much unfiltered sun blasting onto the retinas also may accelerate macular degeneration, another eye condition resulting from damage to the retina.
"The thing you want to guard against mainly is ultraviolet rays," explains Lee Duffner, MD, professor of ophthalmology at the University of Miami and spokesman for the American Academy of Ophthalmology. "You want to filter as many of these as you can away from your eyes." Most sunglasses, coated with UV blockers, block the ultraviolet B rays, but the cheaper ones may cheat a little on ultraviolet A. Examine the label. (Some contact lenses also block UVB -- ask your eye doctor.)
Besides UV, brightness is an issue. What people don't realize, Duffner says, is that going from inside to outside involves confronting light thousands of times brighter than that going into the eye the moment before. Brightness is a comfort issue -- it's uncomfortable to go into the sun from the shade and to have undimmed light flowing into your eyes.
So the darker the lens in your sunglasses the better? "Clear glass transmits 90% of light, Duffner says. As the glasses get darker, less and less light goes through. Lightly tinted lenses let in 75% to 80% of light, Duffner says. Military standards specify that only 15% of light should penetrate. "You can still see very well with 10% to 12% of light only," he notes. "I recommend glasses in the 20% range." (Some manufacturers like Oakley have comprehensive information about their products on their website, including the amount of light transmitted with the different lenses offered. This information is especially helpful when choosing sunglasses for specific tasks like golf, tennis, or flying, where vision needs to be protected and visual acuity is an important factor. –LK)
What Color?
Duffner says the overall best color to get is gray. "This absorbs light across the spectrum equally." Eight percent of men and almost no women have color deficiencies (which used to be called color blindness). "Depending on your deficiency," Duffner explains, “you need to select a certain tint of sunglasses - bronze is not good for men with a green deficiency , green is not good for anyone with a red or green deficiency, gray is safest for men. Women should go with gray, green, or brown”, he adds. Rose-colored sunglasses? - pink isn't a good color for anyone to get," Duffner declares.
Tech Innovations
There are amber-colored lenses called "blue blockers." For a while, these were recommended for tennis players. "These absorb not only ultraviolet, but all blues in the color range," Duffner says. "Some people say this makes for sharper vision, but they did a study and showed that they do not block UV very well and may cause the pupil to dilate and let in more ultraviolet."
Another popular option is "polarized" sunglasses. "These are very helpful against reflected light (such as on water, snow, or the road)." The light particles called photons travel in a waveform, Duffner explains. Polarized sunglasses, which have a protective layer bonded on much like the tinted film put on car windshields, admit only vertical waves. Since most of the reflected waves are coming in horizontally, those are blocked.
As for the mirror sunglasses popularized by highway patrol officers, Duffner is skeptical. "These aren't really good protectors," he says. "If you are worried about UV, these should not be your first choice."
How about those gradient glasses that are dark at the top and then lighten toward the bottom? "The most bothersome (reflected) light comes from the bottom," notes Duffner.
Cool Kids
Parents who slap some sunglasses on their babies have the right idea, according to Steven J. Lichtenstein, MD, Louisville ophthalmologist and chairman of the American Academy of Pediatrics' section on ophthalmology. "Every human should wear sunglasses," he says. "I see young adults with cataract changes all the time."
Wearing sunglasses is especially important between 10 a.m. and 2 p.m. Even children with dark eyes, which provide partial protection, should wear them.
Like adults, kids who wear prescription glasses can get prescription sunglasses. "Or clip-ons," Lichtenstein adds. "They make those for kids' glasses." Duffner recommends wraparounds for people who are out a lot, although these aren't so great in prescription form.
For kids, you want wearability. "Something comfortable, something they will keep on," says Lichtenstein.
Glass or Plastic?
Glass is adequate at blocking UV, according to Duffner. But polychromic sunglasses -- glass lenses that get darker as you encounter brightness -- are the gold standard. "Those really work," he says, but glass sunglasses are heavy, despite being long-lasting. "I had a patient today," Duffner laughs, "who told me he had been wearing the same polychromic glasses for 24 years." Glass doesn't scratch as easily as plastic.
How about driving? "Sunglasses can cut glare," Duffner says. "But never wear them at night." So much for being cool.
Medically updated May 25, 2004. Originally published May 22, 2003.
SOURCES: Lee Duffner, MD, professor of ophthalmology, University of Miami, spokesperson for the American Academy of Ophthalmology. Steven J. Lichtenstein, MD, Louisville ophthalmologist, chairman of the American Academy of Pediatrics' section on ophthalmology. University of California Davis.
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://health.theballfamily.org) – LK
GOOD POSTURE FOR LONG FLIGHTS – when sitting for long periods – like on a BWI-SJC flight – pretend someone poured a cold drink down your back. Notice how your shoulders pull back and your spine curves. That is the position the back should be in when sitting. Men’s Health 11/03.
HARDER, FASTER =BETTER – numerous studies have shown an inverse relationship between working out and the risk of heart disease. Yet few investigations have provided details on how to maximize those benefits.
Scientists have wondered if slow and steady is the best way or will more intense workouts lead to better heart health. Does strength training aid the heart besides improving muscle mass and overall conditioning.
Researchers at the Harvard School of Public Health looked at almost 50,000 test subjects over a 12-year period to assess the potential risk of coronary heart disease against levels of leisure-time exertion while adjusting the data for age, smoking, and other risk factors.
Not surprisingly, running, rowing, walking and weight training each helped to lower heart disease risk. Subjects who ran for an hour or more per week (at 6 mph) were 42 percent less likely to develop heart disease than non-runners, while those who devoted the same amount of time to rowing had an 18 percent decrease. A daily walk (at 3 mph) lasting 30 minutes was also associated with a risk abatement of 18 percent.
Subjects who weight trained for 30 minutes or more per week had a 23 percent drop in heart disease compared to nonlifters. The protective element was considered the result of reductions in blood pressure and body fat.
The investigators also found that the level of exertion was linked to lower risk, independent of the number of hours spent exercising. Those who ran or jogged at high intensity were 17 percent less likely to develop heart disease than were low-intensity walkers. The more exercise you do and the higher the intensity seems to be better with regard to cardiovascular protection, so pick up the pace to reap the lower-risk benefit of exercise. (However it is very important to remember that any exercising – even gardening – yields lower heart disease risk compared to being sedentary. The Cooper Clinic in Dallas has concluded that there is more heart disease risk to being a sedentary non-smoker than a physically-active smoker – being lazy is a killer-LK) Men’s Fitness 3/03.
NUTRITIONAL QUIZ 19 – If you eat very few vegetables, you may be shortchanging yourself on major nutrients, including which of these? a) iron, b) zinc, c) vitamin E, or d) folate.
Answer is below.
BREAKFAST AND FREE RADICALS – researchers at the State University of New York wondered what different breakfast foods do to the body. Free radicals are particles that wrinkle skin, dim eyesight, and erode memory, as well as lead to general cell damage in the body. Some foods boost free radicals and thus harm the body while others lower drive their levels down. The following table shows the effect (percentage change) in free radical levels with certain foods:
FOOD % CHANGE IN FREE-RADICAL LEVEL
2 Tbsp sugar +140 percent
1 fast-food breakfast sandwich w/hash browns +100 percent
½ cup cream +100 percent
2 cups 1% milk +60 percent
Unlimited water 0 percent
2 large glasses orange juice -30 percent
1 ½ cups fruit salad(peaches, berries, grapefruit) -30 percent
1 glass tomato juice -10 percent
Men’s Health 5/02.
BOYS WATCH THE SOY – many people are pursuing low-carb diets these days and there are many food products to meet this dieting craze. To meet the low-carb demand, food producers are adding soy, particularly soy flour to replace wheat flour. Soy flour naturally has lower carbohydrate content than wheat flour and is much higher in protein. This all sounds good, but for the male gender, it has certain risks.
Phytoestrogens mimic normal estrogen, a hormone that aids women in their development throughout their lives. Certain levels of soy consumed by men has been found to be beneficial (specifically causing a reduction in the risk of prostate cancer), and an intake of 25 grams of soy a day has been found to help lower blood cholesterol levels.
However, those pursuing the low-carb diets often get greater amounts of soy in their daily diet. In a study of 8,000 Japanese-American men published in the Journal of the American College of Nutrition, those men who had eaten tofu twice a week for the past decade or so performed worse on tests of mental ability than those eating less. The brains of those who ate a lot of tofu in midlife functioned as if they were 4 years older than their actual ages, and they had increased risk of kidney stones.
If soy consumption is limited to 25 grams per day, it appears that the benefits of soy can be realized without the risk to men that comes with excessive consumption. Men’s Health 5/04.
YELLOW AND ORANGE ARE GOOD – people who eat plenty of yellow and orange fruits and vegetables are almost four times less likely to develop atherosclerosis, or hardening of the arteries, than those who don’t eat these foods. Yellow and orange foods carry high concentrations of antioxidants such as lutein, zeaxanthin, and beta-cryptoxanthin. Unlike other antioxidants, these combine with cholesterol and help keep arteries smooth and flexible. Good sources include carrots, sweet potatoes, corn, squash, peaches, mangoes, grapefruit, oranges and cantaloupe. Men’s Health 6/04.
NUTRITIONAL QUIZ ANSWER: d) This important B vitamin plays a role in preventing birth defects, as well as possibly reducing the risk of heart disease and certain cancers. The best food sources include leafy green vegetables and broccoli. Whole grains, beans, what germ, and brewer’s yeast are also high in folate. Breakfast cereals and bread are usually fortified with folic acid, a form of folate. University of California Berkeley Wellness Letter 6/03.
HOW TO PICK GOOD SUNGLASSES
by Star Lawrence
Reviewed by Charlotte Grayson M.D.
WebMD Feature
There's more to choosing shades than how good they look on you. Your sunglasses should keep damaging sunrays away from your eyes. Like Ozzy Osbourne's round, turquoise shades? If you really want to be comfortable in the glare and protect your eyes -- and your children's eyes -- from future cataracts, there is more to selecting sunglasses than mere "coolness" (desirable as that is). Although the human body is aces at replacing some damaged cells, the cells in the lens of the eye are never replaced. Damage from ultraviolet and, to a lesser degree, infrared rays can build up over a lifetime and gradually create cloudy areas on your cornea. It's hard to see through cataracts and they often must be removed surgically. Too much unfiltered sun blasting onto the retinas also may accelerate macular degeneration, another eye condition resulting from damage to the retina.
"The thing you want to guard against mainly is ultraviolet rays," explains Lee Duffner, MD, professor of ophthalmology at the University of Miami and spokesman for the American Academy of Ophthalmology. "You want to filter as many of these as you can away from your eyes." Most sunglasses, coated with UV blockers, block the ultraviolet B rays, but the cheaper ones may cheat a little on ultraviolet A. Examine the label. (Some contact lenses also block UVB -- ask your eye doctor.)
Besides UV, brightness is an issue. What people don't realize, Duffner says, is that going from inside to outside involves confronting light thousands of times brighter than that going into the eye the moment before. Brightness is a comfort issue -- it's uncomfortable to go into the sun from the shade and to have undimmed light flowing into your eyes.
So the darker the lens in your sunglasses the better? "Clear glass transmits 90% of light, Duffner says. As the glasses get darker, less and less light goes through. Lightly tinted lenses let in 75% to 80% of light, Duffner says. Military standards specify that only 15% of light should penetrate. "You can still see very well with 10% to 12% of light only," he notes. "I recommend glasses in the 20% range." (Some manufacturers like Oakley have comprehensive information about their products on their website, including the amount of light transmitted with the different lenses offered. This information is especially helpful when choosing sunglasses for specific tasks like golf, tennis, or flying, where vision needs to be protected and visual acuity is an important factor. –LK)
What Color?
Duffner says the overall best color to get is gray. "This absorbs light across the spectrum equally." Eight percent of men and almost no women have color deficiencies (which used to be called color blindness). "Depending on your deficiency," Duffner explains, “you need to select a certain tint of sunglasses - bronze is not good for men with a green deficiency , green is not good for anyone with a red or green deficiency, gray is safest for men. Women should go with gray, green, or brown”, he adds. Rose-colored sunglasses? - pink isn't a good color for anyone to get," Duffner declares.
Tech Innovations
There are amber-colored lenses called "blue blockers." For a while, these were recommended for tennis players. "These absorb not only ultraviolet, but all blues in the color range," Duffner says. "Some people say this makes for sharper vision, but they did a study and showed that they do not block UV very well and may cause the pupil to dilate and let in more ultraviolet."
Another popular option is "polarized" sunglasses. "These are very helpful against reflected light (such as on water, snow, or the road)." The light particles called photons travel in a waveform, Duffner explains. Polarized sunglasses, which have a protective layer bonded on much like the tinted film put on car windshields, admit only vertical waves. Since most of the reflected waves are coming in horizontally, those are blocked.
As for the mirror sunglasses popularized by highway patrol officers, Duffner is skeptical. "These aren't really good protectors," he says. "If you are worried about UV, these should not be your first choice."
How about those gradient glasses that are dark at the top and then lighten toward the bottom? "The most bothersome (reflected) light comes from the bottom," notes Duffner.
Cool Kids
Parents who slap some sunglasses on their babies have the right idea, according to Steven J. Lichtenstein, MD, Louisville ophthalmologist and chairman of the American Academy of Pediatrics' section on ophthalmology. "Every human should wear sunglasses," he says. "I see young adults with cataract changes all the time."
Wearing sunglasses is especially important between 10 a.m. and 2 p.m. Even children with dark eyes, which provide partial protection, should wear them.
Like adults, kids who wear prescription glasses can get prescription sunglasses. "Or clip-ons," Lichtenstein adds. "They make those for kids' glasses." Duffner recommends wraparounds for people who are out a lot, although these aren't so great in prescription form.
For kids, you want wearability. "Something comfortable, something they will keep on," says Lichtenstein.
Glass or Plastic?
Glass is adequate at blocking UV, according to Duffner. But polychromic sunglasses -- glass lenses that get darker as you encounter brightness -- are the gold standard. "Those really work," he says, but glass sunglasses are heavy, despite being long-lasting. "I had a patient today," Duffner laughs, "who told me he had been wearing the same polychromic glasses for 24 years." Glass doesn't scratch as easily as plastic.
How about driving? "Sunglasses can cut glare," Duffner says. "But never wear them at night." So much for being cool.
Medically updated May 25, 2004. Originally published May 22, 2003.
SOURCES: Lee Duffner, MD, professor of ophthalmology, University of Miami, spokesperson for the American Academy of Ophthalmology. Steven J. Lichtenstein, MD, Louisville ophthalmologist, chairman of the American Academy of Pediatrics' section on ophthalmology. University of California Davis.
Sunday, May 1, 2005
Health News
REPORTING POINT 05-05
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 18 – True of False: if you trim all visible fat from meats and discard poultry skin, you will eliminate most of the cholesterol from these foods.
Answer is below.
UNCUT RISK – uncircumcised men may be up to two times more likely than circumcised men to contract HIV. New research reveals that cells in the foreskin act like a magnet for the AIDS virus, according to the Journal of Clinical Pathology. British researchers analyzed test subjects and found a chemical in the foreskin that acts as an absorption receptor for the virus. Using a condom minimizes the risk of contracting the disease. Men’s Health 5/04.
DOES SOY REDUCE BREAST CANCER RISK? – the latest study in the American Journal of Clinical Nutrition found that women who consume the most soy and other foods rich in plant estrogens (notably isoflavones) are just as likely to develop breast cancer as those eating few of these foods. An accompanying editorial concluded that overall the research into this has been “complicated, inconsistent, and inconclusive” and does not support calls for American women to boost their intake of plant estrogens. University of California Berkeley Wellness Letter 7/04.
KRISPY KORINARY – doughnuts have been very popular in recent years, but lately sales have dropped because of the popularity of low-carb diets. Most commercial doughnuts actually get at least as many calories from fat as from carbs. Doughnuts also tend to be high in artery-clogging trans fat and saturated fat, according to a recent report from the Center for Science in the Public Interest. The basic 1.5-ounce glazed doughnut from Krispy Kreme has 200 calories, 12 grams of fat, 3 grams of saturated fat, and 3 grams of trans fat, plus 10 grams of sugar. If you opt for a filled doughnut, the numbers are nearly double. At Dunkin Donuts, the “cake” varieties are highest in fat, trans fat, and calories. University of California Berkeley Wellness Letter 7/04.
NUTRITIONAL QUIZ ANSWER: False. Cholesterol is found in the lean meat as well as the fat. It’s in the cells of all animals (including humans) and animal products. Still, do trim the fat and discard the skin, since that cuts calories and saturated fat, which raises blood cholesterol levels more than the cholesterol in foods do. University of California Berkeley Wellness Letter 6/03.
BRAIN DRAIN - the brain consumes 25 percent of the calories consumed daily. The average amount of electricity that the average brain produces is 25 watts; seems some folks’ “bulbs” burn a little dimmer than that! Men’s Health 5/04.
ZINC WARNING – some men take zinc pills in the hope of preventing prostate problems, but a study of 47,000 healthy men by researchers at the National Cancer Institute has found that those taking high doses (at least 100 milligrams of zinc a day) actually have more than twice the risk of developing advanced prostate cancer, compared to nonusers. High doses can also interfere with immune function, impair the formation of red blood cells and lower beneficial HDL cholesterol. University of California Berkeley Wellness Letter 11/03.
ASSAULTED BY SALT – early in 2004, the Institute of Medicine, which helps set government nutrition recommendations, decided that people should try to consume about 1,500 milligrams of sodium daily, with an upper limit of 2,300 mgs.
Prompting this reevaluation of daily sodium intake was the increasing evidence linking excessive sodium intake not only to high blood pressure and subsequent heart disease and stroke but also to other diseases such as cancer and kidney stones.
American men eat more than 4,000 mgs of sodium daily and many consume as much as 7,000 mgs. The body requires about 200 mgs. per day to keep fluids in balance, but excess sodium may:
Weaken bones. Too much sodium makes the body excrete calcium, reducing bone density and strength. Reducing sodium intake results in less calcium excreted.
Causes stomach cancer. A report from Japan found that men with the highest salt intake had double the risk of stomach cancer. The subjects ate lots of salted fish and pickled vegetables, not common in the United States, but a huge source of dietary sodium in the Japanese diet.
Causes changes in DNA. Researchers from the National Heart, Lung, and Blood Institute found that as salt levels increased in laboratory cells, DNA strands begin to break and cell repair mechanisms shut down. When salt levels return to normal, the cells begin to repair DNA again. The same results have been found in laboratory mice and the human link is being investigated.
Causes kidney stones. In a 5-year study, Italian researchers found that limiting protein and salt may be more effective in preventing the recurrence of calcium oxalate kidney stones than the more traditional calcium-restricted diet. In fact some research indicates an increase in calcium seems to prevent kidney stone recurrence.
Salt is an acquired taste. It generally takes about 4 weeks to adjust the taste palate for subjects to prefer less-salty foods.
To reduce dietary sodium intake, become a nutritional label-reader. Some sources of sodium are obvious, like bacon, pretzels, and microwave popcorn. But there are other “hidden” sources of dietary sodium that may not be so obvious:
Raw chicken – salt solutions are pumped into chicken parts to plump them up. Check the label for fine print that indicates “10% broth solution.” This may result in as much as 60 mgs of sodium in one chicken breast. Also, turkey packaged in delis may have added sodium.
Noodles – Italian pasta, but plain Japanese noodles carry 280 mgs of sodium per cup, even without the salty broth. Ramen noodles contain almost 1,500 mgs of sodium per package. Choose soba noodles, which only have 68 mgs per serving.
Precooked frozen shrimp – this food product is not just steamed shrimp, but rather processed with salt that yields about 220 mgs of sodium for 3 ½ ounces. Purchasing shrimp at a fish market can be an alternative – they’ll even steam, peel, and devein the shrimp for you.
Frozen dinners – a Swanson Hungary Man Meatloaf Dinner has a whopping 1,870 mgs sodium. Many other frozen dinners have a great deal of sodium – check the labels to choose better alternatives.
Cornflakes – this all-American breakfast food has over 500 mgs. of sodium in a large bowl. Healthy alternatives include cooked oatmeal or other whole-grain cereals that will have less sodium and also include more fiber.
Ketchup and mustard – ketchup has 167 mgs of sodium per tablespoon; mustard 168 mgs.
Smoked trout, salmon, or turkey – smoke is what you taste, but sodium is what you consume. Before they are smoked, these foods are soaked in a salty brine.
Cottage cheese – packing over 900 mgs per cup for regular cottage cheese, the low-sodium variety contains just 29 mgs.
Another alternative is pepper, which contains 26 mgs of potassium, 9 mgs of calcium, 4 mgs of phosphorus, and 4 mgs of magnesium. Pepper also aids digestion by stimulating the system; it actually irritates the senses to the point where gastric juices start to flow. Men’s Health 5/04.
LOW-CARB CRAZINESS – one of the greatest health dangers facing this country is the rampant increase of obesity rates among our citizens with the rise in diseases associated with obesity including diabetes and heart disease. Americans are obsessed with weight loss methods and have embraced a number of diets including the popular Atkins diet that steer the dieter to a very low carbohydrate eating plan. The truth is that low-carb diets work, just not in the way their supporters claim. Any diet that requires you to eliminate or severely reduce a number of foods – fats, carbs, whatever - will work in the short term for one reason: because it causes you to consume fewer calories. “Weight loss is not based on how much carbohydrate one eats or how much fat one eats or how much protein one eats; it is independent of the micronutrient composition of the diet…if you eat less energy than you spend, then you will lose weight” according to a researchers at the Nutrient Data Laboratory at the USDA.
The typical American diet obtains many of our calories from refined carbohydrates, including sugar, milled grains, and the sugar substitute high fructose corn syrup (HFCS). Refined carbohydrates offer all the calories of their basic sources – whole-grain breads and cereals, but with many important nutrients ,particularly fiber, removed. According to USDA figures, the average American eats roughly 50 teaspoons of natural and artificial sugar a day which is almost 150 pounds a year per person.
Given this scenario, cutting carbohydrates – at least certain carbs – makes sense. Low-carb diets decrease calorie consumption two ways – first by removing easy-to-eat junk foods like chips, candy, and pretzels, and less obvious ones like white bread, bagels and fruit-juice blends. This part of the plan should be embraced by all as part of their daily eating regime.
The second way low-carb dieting plans work is by making eating a little less convenient – no longer snacking on a bagel, cookies or muffin while on the run.
Advocates of low-carb diets often refer to foods in their relative glycemic index, which ranks foods according to how they react inside the body. As food is digested, it is turned into glucose or blood sugar. Blood sugar is regulated by the hormone insulin, which is manufactured in the pancreas. Insulin directs the glucose to the muscles to be stored in the form of glycogen for quick energy, to the brain for fuel, and to all the cells for proper maintenance and function. Foods that have a low glycemic index (GI), mostly proteins and fats, are digested slowly, which is good because slower digestion rate means that the blood sugar levels remain relatively stable and cells are nourished with the right amount of energy. Foods high in the GI scale are digested quickly and can cause a sudden spike in blood sugar, which is bad because this causes insulin to take the extra blood sugar that the body doesn’t need and turn it into body fat. When blood sugar levels fall, the energy level also falls and hunger increases. Foods are often judged by their GI rating. Since most carbohydrates are higher on the scale than protein and fats, those embracing this dieting plan shun healthful foods such as whole-grains, fruits and vegetables.
Recently another term has entered the label/marketing arena – the “net carb.” Since Atkins dieters are shunning the “evil carbs,” the good marketing folks in the Atkins empire have invented a term to make you feel better about consuming their products. The net carbs label is the total number of carbohydrate units left in a food once you subtract fat, protein, moisture, fiber, and sugar alcohols. By substituting some of the starch and sugar in some foods with sugar alcohols and maltodextrins, the food manufacturers are trying to appear low-carb and therefore more desirable from a marketing standpoint. Believing that consumers are only concerned about foods that cause an insulin spike, food manufacturers are selling their products with sugar alcohols substituted for sugars.
Sugar alcohols are sweeteners made with hydrogenated starch molecules. Research published in the Canadian Journal of Diabetes found that chocolate bars sweetened with sugar alcohol raise blood-sugar levels as high as those sweetened with sugar. Often products made with sugar alcohols may cause diarrhea and bloating
So why have low-carb diets succeeded in helping Americans lose weight? They have reduced foods that were high in carbohydrates and they made snacking inconvenient. By restricting consumption of junk food, calorie intake was reduced and resulted in weight loss. Now these foods come in a low-carb version which defeats the success low-carb advocates were having in losing weight. Always read food labels and be aware of what you are consuming. Often low-carb food versions are just as high in calories as the regular carb version. Remember, it is calories, from whatever sources, that determine weight gain or loss. Men’s Health 5/04.
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 18 – True of False: if you trim all visible fat from meats and discard poultry skin, you will eliminate most of the cholesterol from these foods.
Answer is below.
UNCUT RISK – uncircumcised men may be up to two times more likely than circumcised men to contract HIV. New research reveals that cells in the foreskin act like a magnet for the AIDS virus, according to the Journal of Clinical Pathology. British researchers analyzed test subjects and found a chemical in the foreskin that acts as an absorption receptor for the virus. Using a condom minimizes the risk of contracting the disease. Men’s Health 5/04.
DOES SOY REDUCE BREAST CANCER RISK? – the latest study in the American Journal of Clinical Nutrition found that women who consume the most soy and other foods rich in plant estrogens (notably isoflavones) are just as likely to develop breast cancer as those eating few of these foods. An accompanying editorial concluded that overall the research into this has been “complicated, inconsistent, and inconclusive” and does not support calls for American women to boost their intake of plant estrogens. University of California Berkeley Wellness Letter 7/04.
KRISPY KORINARY – doughnuts have been very popular in recent years, but lately sales have dropped because of the popularity of low-carb diets. Most commercial doughnuts actually get at least as many calories from fat as from carbs. Doughnuts also tend to be high in artery-clogging trans fat and saturated fat, according to a recent report from the Center for Science in the Public Interest. The basic 1.5-ounce glazed doughnut from Krispy Kreme has 200 calories, 12 grams of fat, 3 grams of saturated fat, and 3 grams of trans fat, plus 10 grams of sugar. If you opt for a filled doughnut, the numbers are nearly double. At Dunkin Donuts, the “cake” varieties are highest in fat, trans fat, and calories. University of California Berkeley Wellness Letter 7/04.
NUTRITIONAL QUIZ ANSWER: False. Cholesterol is found in the lean meat as well as the fat. It’s in the cells of all animals (including humans) and animal products. Still, do trim the fat and discard the skin, since that cuts calories and saturated fat, which raises blood cholesterol levels more than the cholesterol in foods do. University of California Berkeley Wellness Letter 6/03.
BRAIN DRAIN - the brain consumes 25 percent of the calories consumed daily. The average amount of electricity that the average brain produces is 25 watts; seems some folks’ “bulbs” burn a little dimmer than that! Men’s Health 5/04.
ZINC WARNING – some men take zinc pills in the hope of preventing prostate problems, but a study of 47,000 healthy men by researchers at the National Cancer Institute has found that those taking high doses (at least 100 milligrams of zinc a day) actually have more than twice the risk of developing advanced prostate cancer, compared to nonusers. High doses can also interfere with immune function, impair the formation of red blood cells and lower beneficial HDL cholesterol. University of California Berkeley Wellness Letter 11/03.
ASSAULTED BY SALT – early in 2004, the Institute of Medicine, which helps set government nutrition recommendations, decided that people should try to consume about 1,500 milligrams of sodium daily, with an upper limit of 2,300 mgs.
Prompting this reevaluation of daily sodium intake was the increasing evidence linking excessive sodium intake not only to high blood pressure and subsequent heart disease and stroke but also to other diseases such as cancer and kidney stones.
American men eat more than 4,000 mgs of sodium daily and many consume as much as 7,000 mgs. The body requires about 200 mgs. per day to keep fluids in balance, but excess sodium may:
Weaken bones. Too much sodium makes the body excrete calcium, reducing bone density and strength. Reducing sodium intake results in less calcium excreted.
Causes stomach cancer. A report from Japan found that men with the highest salt intake had double the risk of stomach cancer. The subjects ate lots of salted fish and pickled vegetables, not common in the United States, but a huge source of dietary sodium in the Japanese diet.
Causes changes in DNA. Researchers from the National Heart, Lung, and Blood Institute found that as salt levels increased in laboratory cells, DNA strands begin to break and cell repair mechanisms shut down. When salt levels return to normal, the cells begin to repair DNA again. The same results have been found in laboratory mice and the human link is being investigated.
Causes kidney stones. In a 5-year study, Italian researchers found that limiting protein and salt may be more effective in preventing the recurrence of calcium oxalate kidney stones than the more traditional calcium-restricted diet. In fact some research indicates an increase in calcium seems to prevent kidney stone recurrence.
Salt is an acquired taste. It generally takes about 4 weeks to adjust the taste palate for subjects to prefer less-salty foods.
To reduce dietary sodium intake, become a nutritional label-reader. Some sources of sodium are obvious, like bacon, pretzels, and microwave popcorn. But there are other “hidden” sources of dietary sodium that may not be so obvious:
Raw chicken – salt solutions are pumped into chicken parts to plump them up. Check the label for fine print that indicates “10% broth solution.” This may result in as much as 60 mgs of sodium in one chicken breast. Also, turkey packaged in delis may have added sodium.
Noodles – Italian pasta, but plain Japanese noodles carry 280 mgs of sodium per cup, even without the salty broth. Ramen noodles contain almost 1,500 mgs of sodium per package. Choose soba noodles, which only have 68 mgs per serving.
Precooked frozen shrimp – this food product is not just steamed shrimp, but rather processed with salt that yields about 220 mgs of sodium for 3 ½ ounces. Purchasing shrimp at a fish market can be an alternative – they’ll even steam, peel, and devein the shrimp for you.
Frozen dinners – a Swanson Hungary Man Meatloaf Dinner has a whopping 1,870 mgs sodium. Many other frozen dinners have a great deal of sodium – check the labels to choose better alternatives.
Cornflakes – this all-American breakfast food has over 500 mgs. of sodium in a large bowl. Healthy alternatives include cooked oatmeal or other whole-grain cereals that will have less sodium and also include more fiber.
Ketchup and mustard – ketchup has 167 mgs of sodium per tablespoon; mustard 168 mgs.
Smoked trout, salmon, or turkey – smoke is what you taste, but sodium is what you consume. Before they are smoked, these foods are soaked in a salty brine.
Cottage cheese – packing over 900 mgs per cup for regular cottage cheese, the low-sodium variety contains just 29 mgs.
Another alternative is pepper, which contains 26 mgs of potassium, 9 mgs of calcium, 4 mgs of phosphorus, and 4 mgs of magnesium. Pepper also aids digestion by stimulating the system; it actually irritates the senses to the point where gastric juices start to flow. Men’s Health 5/04.
LOW-CARB CRAZINESS – one of the greatest health dangers facing this country is the rampant increase of obesity rates among our citizens with the rise in diseases associated with obesity including diabetes and heart disease. Americans are obsessed with weight loss methods and have embraced a number of diets including the popular Atkins diet that steer the dieter to a very low carbohydrate eating plan. The truth is that low-carb diets work, just not in the way their supporters claim. Any diet that requires you to eliminate or severely reduce a number of foods – fats, carbs, whatever - will work in the short term for one reason: because it causes you to consume fewer calories. “Weight loss is not based on how much carbohydrate one eats or how much fat one eats or how much protein one eats; it is independent of the micronutrient composition of the diet…if you eat less energy than you spend, then you will lose weight” according to a researchers at the Nutrient Data Laboratory at the USDA.
The typical American diet obtains many of our calories from refined carbohydrates, including sugar, milled grains, and the sugar substitute high fructose corn syrup (HFCS). Refined carbohydrates offer all the calories of their basic sources – whole-grain breads and cereals, but with many important nutrients ,particularly fiber, removed. According to USDA figures, the average American eats roughly 50 teaspoons of natural and artificial sugar a day which is almost 150 pounds a year per person.
Given this scenario, cutting carbohydrates – at least certain carbs – makes sense. Low-carb diets decrease calorie consumption two ways – first by removing easy-to-eat junk foods like chips, candy, and pretzels, and less obvious ones like white bread, bagels and fruit-juice blends. This part of the plan should be embraced by all as part of their daily eating regime.
The second way low-carb dieting plans work is by making eating a little less convenient – no longer snacking on a bagel, cookies or muffin while on the run.
Advocates of low-carb diets often refer to foods in their relative glycemic index, which ranks foods according to how they react inside the body. As food is digested, it is turned into glucose or blood sugar. Blood sugar is regulated by the hormone insulin, which is manufactured in the pancreas. Insulin directs the glucose to the muscles to be stored in the form of glycogen for quick energy, to the brain for fuel, and to all the cells for proper maintenance and function. Foods that have a low glycemic index (GI), mostly proteins and fats, are digested slowly, which is good because slower digestion rate means that the blood sugar levels remain relatively stable and cells are nourished with the right amount of energy. Foods high in the GI scale are digested quickly and can cause a sudden spike in blood sugar, which is bad because this causes insulin to take the extra blood sugar that the body doesn’t need and turn it into body fat. When blood sugar levels fall, the energy level also falls and hunger increases. Foods are often judged by their GI rating. Since most carbohydrates are higher on the scale than protein and fats, those embracing this dieting plan shun healthful foods such as whole-grains, fruits and vegetables.
Recently another term has entered the label/marketing arena – the “net carb.” Since Atkins dieters are shunning the “evil carbs,” the good marketing folks in the Atkins empire have invented a term to make you feel better about consuming their products. The net carbs label is the total number of carbohydrate units left in a food once you subtract fat, protein, moisture, fiber, and sugar alcohols. By substituting some of the starch and sugar in some foods with sugar alcohols and maltodextrins, the food manufacturers are trying to appear low-carb and therefore more desirable from a marketing standpoint. Believing that consumers are only concerned about foods that cause an insulin spike, food manufacturers are selling their products with sugar alcohols substituted for sugars.
Sugar alcohols are sweeteners made with hydrogenated starch molecules. Research published in the Canadian Journal of Diabetes found that chocolate bars sweetened with sugar alcohol raise blood-sugar levels as high as those sweetened with sugar. Often products made with sugar alcohols may cause diarrhea and bloating
So why have low-carb diets succeeded in helping Americans lose weight? They have reduced foods that were high in carbohydrates and they made snacking inconvenient. By restricting consumption of junk food, calorie intake was reduced and resulted in weight loss. Now these foods come in a low-carb version which defeats the success low-carb advocates were having in losing weight. Always read food labels and be aware of what you are consuming. Often low-carb food versions are just as high in calories as the regular carb version. Remember, it is calories, from whatever sources, that determine weight gain or loss. Men’s Health 5/04.
Friday, April 1, 2005
Health News
REPORTING POINT 04-05
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
TANNING BOOTH BULL…. – contrary to industry marketing propaganda, indoor tanning salons can be just as harmful as outdoor tanning. The UV radiation produced in the tanning beds in no safer than the sun’s. It is estimated that over one million Americans visit tanning salons every day.
Alternatives offered include tanning sprays where the salons spray people with a coloring agent (dihydroxacetone, or DHA) that interacts with the skin to darken it, and is used in many OTC self-tanning products. Unfortunately, it is easy to inhale, swallow the spray or get it in the eyes and no tests have been conducted to prove whether the product is safe when this happens. If receiving the spray, be sure to protect the eyes, nose, and mouth, although many customers seem to want these areas “tanned” and do not protect these areas from the spray.
Other options offered include tanning pills, which are not approved by the FDA and are illegal to purchase. Most of these products contain canthaxanthin (related to beta carotene), which is approved only in very small quantities as a food coloring additive. Massive amounts can turn the skin bright orange or brown and can also cause serious health problems, including liver injury, severe itching, and an eye disorder caused by yellow deposits on the retina that can interfere with night vision. University of California Berkeley Wellness Letter 3/04.
NUTRITIONAL QUIZ 17 – beans of all kinds are an excellent source of protein, fiber, vitamins, and minerals. But many people avoid them because they cause gas. To cut down on the gas-forming substance in beans you should:
a) add a teaspoon of baking soda to the soaking water
b) discard the soaking water and cover the beans with fresh water when you cook them
c) let the cooked beans sit in the fridge overnight and then reheat
Answer is below.
FAT FACTS – in 1994 researchers at Rockefeller University, working with mutant mice that grew to be three times the size of normal mice, discovered what made them different – the absence of a hormone they named “leptin.” When injected with leptin, the mice suddenly changed their eating habits and began losing weight. Unfortunately, what worked for mice did not work for most people.
The search for a simple cure for obesity has failed for decades, in part because researchers regard fat as merely the product of the calories consumed minus the calories burned equation. Now, it is being recognized that fat tissue acts like a discrete, active organ of its own and it continuously sends messages to the rest of the body by releasing chemicals into the bloodstream. The messages generally deal with hunger; you are either full or starving. Eating is not voluntary; the amount of fat and the type of body fat also contribute to hunger.
Researchers are now focusing on the fat cells themselves. Fat cells are constantly absorbing or releasing substances in response to the body’s energy needs. Few systems are more critical to survival. This energy storage-and-management system includes the brain, stomach, liver, pancreas, and thyroid in addition to the body’s fat cells. This system has evolved over millions of years, before fast foods and easily acquired calories. For most of evolution, getting enough to eat was a driving force for survival – not many cave dwellers were obese!
When calorie intake exceeds expenditures, fat cells swell to as much as six times their minimum size, and begin to multiply from 40 billion in an average adult up to 100 billion in an obese person. Fat also requires a copious supply of blood in tiny capillaries (compared with an equal weight of lean muscle, which is supplied by larger blood vessels), which puts a strain on the cardiovascular system. Obesity creates stress on the joints, leading to osteoarthritis. The accumulation of fat around the windpipe can interfere with breathing when muscles relax in sleep, possibly leading to sleep apnea.
The discovery of leptin helped create a change in the way researchers looked at fat: The biochemistry of fat holds clues both to its tenacity and to the diseases associated with obesity, including heart disease, diabetes, and even certain cancers. Leptin is one of a half dozen chemical messengers produced by fat cells, including thrombotic (pro-clotting) agents, vasoconstrictors (raises blood pressure) and both inflammatory and anti-inflammatory agents.
Inflammation is getting more attention now. In addition to the inflammatory agents it makes directly, fat tissue attracts immune system cells called macrophages, which promote inflammation on their own. When one has excess fat, even small amounts, the body starts mounting an immune response as if foreign organisms were invading the body. This is one of the purposes of fat as inflammation fights infection, which for most of human history was a more pressing threat than obesity.
But inflammation is also now viewed as a key mechanism in heart disease – more important than the anatomical narrowing of coronary arteries by cholesterol deposits, which had been the focus of cardiovascular treatment for a generation. Medicine is good at detecting and treating these blockages, but most heart attacks are not caused this way. The bigger problem is inflamed plaque that can crack open and cause a blood clot, leading to a heart attack or stroke. Through a complex sequence of biochemical events, compounds secreted by fat cells contribute to vascular inflammation. In addition, two other compounds produced in fat cells increase the risk: plasminogen activator inhibitor-1, which blocks the body’s own clot-busters, and angiotensinogen, which leads to high blood pressure. Also obese people have increased amounts of fatty acids in the blood, which inhibits nitric oxide, a compound that helps relax blood vessel walls and lower blood pressure.
Fat cells also secrete estrogen, which is linked to certain types of cancer, chiefly breast cancer in postmenopausal women. In addition, there is very promising research into the link between obesity and type 2 diabetes (adult onset). Fat has been found to be a major risk factor for diabetes, which damages the blood vessels and can lead to cardiovascular disease and blindness. Diabetes is a buildup of glucose in the blood. Researchers have found two compounds in fat cells – tumor necrosis factor alpha and resistin – seem to interfere with the operation of insulin. Insulin is the hormone that promotes the uptake of glucose from the bloodstream into cells, and insulin resistance is a precursor for full-blown diabetes. Resistin also promotes the conversion of fatty acids into glucose by the liver, a process that is useful if the body is starving, but a potential hazard if one is at risk for diabetes. Resistin’s effects are countered by adiponectin, the one truly beneficial compound made by fat. Adiponectin reduces inflammation, increases insulin sensitivity (lowering blood sugar) and even seems to improve the balance of HDL (good) versus LDL (bad) cholesterol. Unfortunately, the fatter one is the more resistin and less adiponectin is produced.
Researchers have also determined that fat cells behave differently in different parts of the body and that an individual’s fat distribution has implications for their health. Fat carried in the hips and thighs – the “pear” body shape – is considered comparatively benign, because it is less metabolically active than the kind that accumulates around the organs in the abdomen. Visceral fat has the highest association with diabetes, high blood pressure and high triglycerides and it produces more inflammatory and clot-promoting compounds than the subcutaneous fat distributed around the body. Fortunately, visceral fat is also the first to disappear when one exercises. It is not a candidate for liposuction – only subcutaneous fat can be removed that way. Doctors have found that even removing over twenty pounds of subcutaneous fat does not improve the overall health status in a group of obese women, when analyzing their blood chemistry. If the same amount of fat were lost by diet and exercise, the size of the fat cells would shrink and fewer of the harmful chemical messengers would be produced in the body.
Other researchers have found that the food sources of calories consumed also determines a role in the type and distribution of body fat. It has been found that those who consume more white bread, rice, pasta, and other refined carbohydrates tend to add fat disproportionately around the middle, even without a large change in body weight. Other foods produce little change in waist measurements, including good foods like whole grains, beans, fruits, and vegetables.
Research is continuing on leptin. When first discovered, it was hoped that leptin levels could be controlled in obese people, which would help them lose weight. That has not occurred yet. One reason is the theoretical concept that the brain and endocrine system fail to respond to the increase in leptin that results from gaining weight. One researcher believes that a compound called SOCS-3, which seems to inhibit the activity of leptin, is produced by high-fat diets and results in a “leptin resistance.”
Many other compounds may affect the body’s storage and use of fat and energy. So far, fat has resisted every chemical attempt to control it. For now, the most practical solution continues to be to eat less and exercise more. Newsweek 8/23/04.
HOSPITAL ERRORS DEADLY – a new study of 37 million patient records finds that medical errors in U.S. hospitals account for an estimated 195,000 deaths a year.
The report issued by HeathGrades, a private company that rates hospitals for insurers and health plans, was based on review of Medicare patients hospitalized between 2000 and 2002. If hospital errors were included on the national list of the leading causes of death, they would be sixth, ahead of diabetes, pneumonia, and Alzheimer’s disease.
The Senate has recently voted to establish a confidential, voluntary medical error reporting system that hospitals and healthcare providers could use without fear of lawsuits. There is similar pending legislation in the House. RN 9/04.
UNDERSTANDING PEANUT ALLERGIES – there are more than one million Americans with severe peanut allergies, the number one food allergy in the United States. Cases of severe peanut allergies have increased greatly in the last few years. According to researchers at UCLA, peanut allergies are more common in the United States, although more peanuts are consumed in China. The scientists theorize that the way peanuts are processed in America may bring out the allergen potential.
If the theory is accurate, there are possible preventive measures to avoid peanut reactions. One experimental treatment involved giving test subjects an anti-allergy medication (anti-IgE) that resulted in an increased tolerance to peanuts from half a peanut to an average of nine.
The research into medications to prevent peanut allergies is ongoing. In the meantime, the researchers suggest caution for peanut allergy-sufferers when eating in restaurants that serve Chinese, Thai, and other Far Eastern cuisines as the cooks may use the same wok to make more than one dish, allowing peanut oil to leach into other foods
Speaking of allergies, your addiction to antacids may cause food allergies. In one study, 25 percent of test subjects developed signs of food allergies after taking antacids like Tums, proton-pump inhibitors like Prilosec, or h-2 inhibitors like Zantac for 3 months. Along with blocking stomach acids, antacids also block the action of the digestive enzyme pepsin. Since the food cannot be degraded, the immune system assumes the food is dangerous and attacks it. Use the products only if you have a diagnosed condition. Men’s Health 5/04.
NUTRITIONAL QUIZ ANSWER: b) carbohydrates in the beans called oligosaccharides produce gas. Throwing away the soaking water gets rid of at least some of them. You can also add Beano (or a generic version) to the beans before eating – some people find this helps. University of California Berkeley Wellness Letter 6/03.
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
TANNING BOOTH BULL…. – contrary to industry marketing propaganda, indoor tanning salons can be just as harmful as outdoor tanning. The UV radiation produced in the tanning beds in no safer than the sun’s. It is estimated that over one million Americans visit tanning salons every day.
Alternatives offered include tanning sprays where the salons spray people with a coloring agent (dihydroxacetone, or DHA) that interacts with the skin to darken it, and is used in many OTC self-tanning products. Unfortunately, it is easy to inhale, swallow the spray or get it in the eyes and no tests have been conducted to prove whether the product is safe when this happens. If receiving the spray, be sure to protect the eyes, nose, and mouth, although many customers seem to want these areas “tanned” and do not protect these areas from the spray.
Other options offered include tanning pills, which are not approved by the FDA and are illegal to purchase. Most of these products contain canthaxanthin (related to beta carotene), which is approved only in very small quantities as a food coloring additive. Massive amounts can turn the skin bright orange or brown and can also cause serious health problems, including liver injury, severe itching, and an eye disorder caused by yellow deposits on the retina that can interfere with night vision. University of California Berkeley Wellness Letter 3/04.
NUTRITIONAL QUIZ 17 – beans of all kinds are an excellent source of protein, fiber, vitamins, and minerals. But many people avoid them because they cause gas. To cut down on the gas-forming substance in beans you should:
a) add a teaspoon of baking soda to the soaking water
b) discard the soaking water and cover the beans with fresh water when you cook them
c) let the cooked beans sit in the fridge overnight and then reheat
Answer is below.
FAT FACTS – in 1994 researchers at Rockefeller University, working with mutant mice that grew to be three times the size of normal mice, discovered what made them different – the absence of a hormone they named “leptin.” When injected with leptin, the mice suddenly changed their eating habits and began losing weight. Unfortunately, what worked for mice did not work for most people.
The search for a simple cure for obesity has failed for decades, in part because researchers regard fat as merely the product of the calories consumed minus the calories burned equation. Now, it is being recognized that fat tissue acts like a discrete, active organ of its own and it continuously sends messages to the rest of the body by releasing chemicals into the bloodstream. The messages generally deal with hunger; you are either full or starving. Eating is not voluntary; the amount of fat and the type of body fat also contribute to hunger.
Researchers are now focusing on the fat cells themselves. Fat cells are constantly absorbing or releasing substances in response to the body’s energy needs. Few systems are more critical to survival. This energy storage-and-management system includes the brain, stomach, liver, pancreas, and thyroid in addition to the body’s fat cells. This system has evolved over millions of years, before fast foods and easily acquired calories. For most of evolution, getting enough to eat was a driving force for survival – not many cave dwellers were obese!
When calorie intake exceeds expenditures, fat cells swell to as much as six times their minimum size, and begin to multiply from 40 billion in an average adult up to 100 billion in an obese person. Fat also requires a copious supply of blood in tiny capillaries (compared with an equal weight of lean muscle, which is supplied by larger blood vessels), which puts a strain on the cardiovascular system. Obesity creates stress on the joints, leading to osteoarthritis. The accumulation of fat around the windpipe can interfere with breathing when muscles relax in sleep, possibly leading to sleep apnea.
The discovery of leptin helped create a change in the way researchers looked at fat: The biochemistry of fat holds clues both to its tenacity and to the diseases associated with obesity, including heart disease, diabetes, and even certain cancers. Leptin is one of a half dozen chemical messengers produced by fat cells, including thrombotic (pro-clotting) agents, vasoconstrictors (raises blood pressure) and both inflammatory and anti-inflammatory agents.
Inflammation is getting more attention now. In addition to the inflammatory agents it makes directly, fat tissue attracts immune system cells called macrophages, which promote inflammation on their own. When one has excess fat, even small amounts, the body starts mounting an immune response as if foreign organisms were invading the body. This is one of the purposes of fat as inflammation fights infection, which for most of human history was a more pressing threat than obesity.
But inflammation is also now viewed as a key mechanism in heart disease – more important than the anatomical narrowing of coronary arteries by cholesterol deposits, which had been the focus of cardiovascular treatment for a generation. Medicine is good at detecting and treating these blockages, but most heart attacks are not caused this way. The bigger problem is inflamed plaque that can crack open and cause a blood clot, leading to a heart attack or stroke. Through a complex sequence of biochemical events, compounds secreted by fat cells contribute to vascular inflammation. In addition, two other compounds produced in fat cells increase the risk: plasminogen activator inhibitor-1, which blocks the body’s own clot-busters, and angiotensinogen, which leads to high blood pressure. Also obese people have increased amounts of fatty acids in the blood, which inhibits nitric oxide, a compound that helps relax blood vessel walls and lower blood pressure.
Fat cells also secrete estrogen, which is linked to certain types of cancer, chiefly breast cancer in postmenopausal women. In addition, there is very promising research into the link between obesity and type 2 diabetes (adult onset). Fat has been found to be a major risk factor for diabetes, which damages the blood vessels and can lead to cardiovascular disease and blindness. Diabetes is a buildup of glucose in the blood. Researchers have found two compounds in fat cells – tumor necrosis factor alpha and resistin – seem to interfere with the operation of insulin. Insulin is the hormone that promotes the uptake of glucose from the bloodstream into cells, and insulin resistance is a precursor for full-blown diabetes. Resistin also promotes the conversion of fatty acids into glucose by the liver, a process that is useful if the body is starving, but a potential hazard if one is at risk for diabetes. Resistin’s effects are countered by adiponectin, the one truly beneficial compound made by fat. Adiponectin reduces inflammation, increases insulin sensitivity (lowering blood sugar) and even seems to improve the balance of HDL (good) versus LDL (bad) cholesterol. Unfortunately, the fatter one is the more resistin and less adiponectin is produced.
Researchers have also determined that fat cells behave differently in different parts of the body and that an individual’s fat distribution has implications for their health. Fat carried in the hips and thighs – the “pear” body shape – is considered comparatively benign, because it is less metabolically active than the kind that accumulates around the organs in the abdomen. Visceral fat has the highest association with diabetes, high blood pressure and high triglycerides and it produces more inflammatory and clot-promoting compounds than the subcutaneous fat distributed around the body. Fortunately, visceral fat is also the first to disappear when one exercises. It is not a candidate for liposuction – only subcutaneous fat can be removed that way. Doctors have found that even removing over twenty pounds of subcutaneous fat does not improve the overall health status in a group of obese women, when analyzing their blood chemistry. If the same amount of fat were lost by diet and exercise, the size of the fat cells would shrink and fewer of the harmful chemical messengers would be produced in the body.
Other researchers have found that the food sources of calories consumed also determines a role in the type and distribution of body fat. It has been found that those who consume more white bread, rice, pasta, and other refined carbohydrates tend to add fat disproportionately around the middle, even without a large change in body weight. Other foods produce little change in waist measurements, including good foods like whole grains, beans, fruits, and vegetables.
Research is continuing on leptin. When first discovered, it was hoped that leptin levels could be controlled in obese people, which would help them lose weight. That has not occurred yet. One reason is the theoretical concept that the brain and endocrine system fail to respond to the increase in leptin that results from gaining weight. One researcher believes that a compound called SOCS-3, which seems to inhibit the activity of leptin, is produced by high-fat diets and results in a “leptin resistance.”
Many other compounds may affect the body’s storage and use of fat and energy. So far, fat has resisted every chemical attempt to control it. For now, the most practical solution continues to be to eat less and exercise more. Newsweek 8/23/04.
HOSPITAL ERRORS DEADLY – a new study of 37 million patient records finds that medical errors in U.S. hospitals account for an estimated 195,000 deaths a year.
The report issued by HeathGrades, a private company that rates hospitals for insurers and health plans, was based on review of Medicare patients hospitalized between 2000 and 2002. If hospital errors were included on the national list of the leading causes of death, they would be sixth, ahead of diabetes, pneumonia, and Alzheimer’s disease.
The Senate has recently voted to establish a confidential, voluntary medical error reporting system that hospitals and healthcare providers could use without fear of lawsuits. There is similar pending legislation in the House. RN 9/04.
UNDERSTANDING PEANUT ALLERGIES – there are more than one million Americans with severe peanut allergies, the number one food allergy in the United States. Cases of severe peanut allergies have increased greatly in the last few years. According to researchers at UCLA, peanut allergies are more common in the United States, although more peanuts are consumed in China. The scientists theorize that the way peanuts are processed in America may bring out the allergen potential.
If the theory is accurate, there are possible preventive measures to avoid peanut reactions. One experimental treatment involved giving test subjects an anti-allergy medication (anti-IgE) that resulted in an increased tolerance to peanuts from half a peanut to an average of nine.
The research into medications to prevent peanut allergies is ongoing. In the meantime, the researchers suggest caution for peanut allergy-sufferers when eating in restaurants that serve Chinese, Thai, and other Far Eastern cuisines as the cooks may use the same wok to make more than one dish, allowing peanut oil to leach into other foods
Speaking of allergies, your addiction to antacids may cause food allergies. In one study, 25 percent of test subjects developed signs of food allergies after taking antacids like Tums, proton-pump inhibitors like Prilosec, or h-2 inhibitors like Zantac for 3 months. Along with blocking stomach acids, antacids also block the action of the digestive enzyme pepsin. Since the food cannot be degraded, the immune system assumes the food is dangerous and attacks it. Use the products only if you have a diagnosed condition. Men’s Health 5/04.
NUTRITIONAL QUIZ ANSWER: b) carbohydrates in the beans called oligosaccharides produce gas. Throwing away the soaking water gets rid of at least some of them. You can also add Beano (or a generic version) to the beans before eating – some people find this helps. University of California Berkeley Wellness Letter 6/03.
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