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.
