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
