REPORTING POINT 12/06
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
FAT FACTS FAST – all vegetable oils are pure fat, and all are combinations of saturated, monounsaturated, and polyunsaturated fatty acids. They are categorized according to the predominant type of fatty acid. Canola oil is called monounsaturated since 61 percent of its fatty acids are monounsaturated, 21 percent are polyunsaturated, and 8 percent are saturated. Safflower and corn oil are called polyunsaturated, since they are respectively 71 percent and 57 percent polyunsaturated.
Fatty acid molecules vary in length and in degree of saturation, i.e., how many hydrogen atoms they carry. Both factors help determine whether a fat is solid or liquid (oil) at room temperature.
Saturated fatty acids carry all the hydrogen atoms they can hold. Highly saturated fats come chiefly from animal sources and include butter, whole milk, and meats. Three vegetable oils (coconut, palm, and palm kernel) are also highly saturated. But these tropical oils do not act like other saturated fats in the body, and may not be as unhealthy as once thought.
Unsaturated fatty acids, primarily from plants and fish, do not have all the hydrogen atoms they can carry. If one pair of hydrogen atoms is missing, the fatty acids are called monounsaturated. Olive, canola, and peanut oils contain mostly monounsaturated fatty acids. Monounsaturated fats have the following potential health advantages:
-Beyond their effect on lowering cholesterol, these fats may reduce other cardiovascular risk factors. There is some evidence they reduce the tendency of the blood to clot, which may lower the risk of a heart attack or stroke. Preliminary research suggests a diet rich in monounsaturates may reduce blood pressure.
-They are less likely to contribute to and may even reduce the oxidation of LDL (bad) cholesterol in the blood. Oxidation contributes to the development of dangerous plaque in the arteries.
-Monounsaturated fats may help people with diabetes control their blood sugar, according to the latest guidelines about diabetes. These fats are also recommended for those with Metabolic Syndrome, which typically features elevated blood sugar.
-Oils high in monounsaturated fat are healthier for cooking, because polyunsaturated oils are more susceptible to oxidation in cooking. Oxidation creates cell-damaging free radicals and other byproducts. This is particularly a problem when the oil is heated at very high temperatures and for prolonged periods, as is typical in some restaurants. Reheating the oil is especially damaging.
-Canola, walnut, soybean, and especially flaxseed oils supply alpha-linolenic acid, an omega-3 fatty acid related to those found in fish. Several studies have found that this polyunsaturated fatty acid can reduce the risk of heart attacks.
Polyunsaturated
Friday, December 1, 2006
Wednesday, November 1, 2006
Health News
REPORTING POINT 11/06
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
MANAGING TYPE 2 DIABETES – largely because Americans are getting fatter, the incidence of Type 2 diabetes has been rising dramatically. Symptoms of diabetes, which develop slowly over the years, include excessive thirst, frequent urination, constant hunger, blurred vision, fatigue, numbness or tingling in the hands and feet, and slow healing of cuts and wounds. Women may also have recurring infections, such as urinary tract and vaginal yeast infections. But many people with diabetes have no symptoms. Everyone age 45 and older should get a blood test for diabetes every three years. Those at high risk (blacks, Hispanics, Asians, native Americans, obese and/or sedentary people, and those with a strong family history of the disease need more frequent screening starting at age 30.
Avoiding sugar will not reduce the risk for diabetes, according to a study of nearly 40,000 health professionals. Over a six-year period, those who consumed the most sugar were no more likely to develop diabetes than those who ate the least sugar. The researchers warned that these results should not be interpreted as permission to consume unlimited candy bars and soft drinks, since that will cause weight gain, which in turn increases the risk of diabetes.
Researchers at Purdue University recently discovered that conjugated linoleic acid (CLA), found in meats and dairy products, can lower blood sugar levels in people with Type 2 diabetes.
Along with proper diet and exercise, the scientists found CLA could help manage the disease. Type 2 diabetics who took six grams of a CLA supplement daily for eight weeks saw their blood-sugar levels drop by 3 percent. However, until further research determines the long-term effects of regular CLA consumption in large amounts, the researchers recommend sticking with natural sources (a glass of 2 percent milk contains about 25 milligrams of CLA) instead of supplements. Health 3/02, University of California Berkeley Wellness Letter 10/03.
ENHANCED COLON CANCER TEST – the best defense against colon cancer is early detection, which means a colonoscopy by age 50 with no family history of the disease or by age 40 with a history of colon cancer in the family.
There is a new option: the high-magnification chromoscopic colonoscopy, a procedure that coats the colon with a dye designed to light up in the presence of precancerous cells. It is able to go through the layers of the bowel, almost the same way an electron microscope would, which lets physicians remove suspicious cells before they develop into polyps.
If there is colon cancer in your genes, ask your physician about a referral to a local cancer center or university hospital that offers the test. Men’s Health 5/05.
NATURAL WAY TO LOWER CHOLESTEROL – nuts are nature’s statins – a natural way to lower LDL (bad) cholesterol. Recent medical literature reviewed by South African researchers quantified exactly how much various types of nuts can lower LDL cholesterol. Here is the average reduction in cholesterol that can be expected by consuming various varieties, based on consuming one large handful, about 1 ½ ounces, every day for four weeks:
Peanuts – 6.4 percent
Walnuts – 7.5 percent
Almonds – 7.8 percent
Pecans – 13.4 percent
Men’s Health 2/06.
PREVENTING TOOTH LOSS
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
MANAGING TYPE 2 DIABETES – largely because Americans are getting fatter, the incidence of Type 2 diabetes has been rising dramatically. Symptoms of diabetes, which develop slowly over the years, include excessive thirst, frequent urination, constant hunger, blurred vision, fatigue, numbness or tingling in the hands and feet, and slow healing of cuts and wounds. Women may also have recurring infections, such as urinary tract and vaginal yeast infections. But many people with diabetes have no symptoms. Everyone age 45 and older should get a blood test for diabetes every three years. Those at high risk (blacks, Hispanics, Asians, native Americans, obese and/or sedentary people, and those with a strong family history of the disease need more frequent screening starting at age 30.
Avoiding sugar will not reduce the risk for diabetes, according to a study of nearly 40,000 health professionals. Over a six-year period, those who consumed the most sugar were no more likely to develop diabetes than those who ate the least sugar. The researchers warned that these results should not be interpreted as permission to consume unlimited candy bars and soft drinks, since that will cause weight gain, which in turn increases the risk of diabetes.
Researchers at Purdue University recently discovered that conjugated linoleic acid (CLA), found in meats and dairy products, can lower blood sugar levels in people with Type 2 diabetes.
Along with proper diet and exercise, the scientists found CLA could help manage the disease. Type 2 diabetics who took six grams of a CLA supplement daily for eight weeks saw their blood-sugar levels drop by 3 percent. However, until further research determines the long-term effects of regular CLA consumption in large amounts, the researchers recommend sticking with natural sources (a glass of 2 percent milk contains about 25 milligrams of CLA) instead of supplements. Health 3/02, University of California Berkeley Wellness Letter 10/03.
ENHANCED COLON CANCER TEST – the best defense against colon cancer is early detection, which means a colonoscopy by age 50 with no family history of the disease or by age 40 with a history of colon cancer in the family.
There is a new option: the high-magnification chromoscopic colonoscopy, a procedure that coats the colon with a dye designed to light up in the presence of precancerous cells. It is able to go through the layers of the bowel, almost the same way an electron microscope would, which lets physicians remove suspicious cells before they develop into polyps.
If there is colon cancer in your genes, ask your physician about a referral to a local cancer center or university hospital that offers the test. Men’s Health 5/05.
NATURAL WAY TO LOWER CHOLESTEROL – nuts are nature’s statins – a natural way to lower LDL (bad) cholesterol. Recent medical literature reviewed by South African researchers quantified exactly how much various types of nuts can lower LDL cholesterol. Here is the average reduction in cholesterol that can be expected by consuming various varieties, based on consuming one large handful, about 1 ½ ounces, every day for four weeks:
Peanuts – 6.4 percent
Walnuts – 7.5 percent
Almonds – 7.8 percent
Pecans – 13.4 percent
Men’s Health 2/06.
PREVENTING TOOTH LOSS
Sunday, October 1, 2006
Health News
REPORTING POINT 10/06
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
EXERCISE FOR YOUR BACK – there is a 30 percent decrease in the risk of a disabling back injury for those who participate in regular recreational physical activity. Men’s Health 1/06.
POND SCUM OR SUPPLEMENT? – many people are consuming capsules, pills, and powders containing what is basically pond scum: algae, the green and blue varieties. Suppliers of blue-green algae make all kinds of health claims as to the curative effects of their product, from curing asthma, allergies, anxiety, depression, fatigue, hypoglycemia, digestive problems, ADD, and even weight loss and the ability to “detoxify” the body.
An important part of the food chain in lakes and ponds worldwide, blue-green algae or microscopic plants with characteristics of both bacteria and algae (such as seaweed), but are more closely akin to bacteria. The two main blue-green types are Spirulina and Aphanizomenon flos-aquae (AFA). AFA is chiefly harvested from Upper Klamath Lake in southern Oregon and then freeze-dried and sold in capsules and other forms.
Blue-green algae contain small amounts of protein, vitamins (including C, E and folate), beta carotene, and some minerals. But unless you consume large amounts of algae, they are a negligible source of nutrients. Like green plants, they are rich in chlorophyll, a pigment that enables them to turn sunlight into energy, but is of no use to the human body. Given the high price of algae supplements, there are far cheaper and better ways to get nutrients.
As for the medical claims, there is no scientific evidence that blue-green algae can treat or cure any illness or has any health benefit. The state of California has warned the marketers of blue-green algae to cease making medical and health claims.
A big concern with blue-green algae, especially AFA harvested from natural lakes, is that they are easily contaminated with toxic substances, notably microcystins and heavy metals. University of California Berkeley Wellness Letter 6/04.
BORED WITH WORKOUTS? Or having difficulty getting to the gym? Try adding your favorite tunes to a cardio or strength-training session. A study published in Heart and Lung found that those who exercised to music that they enjoyed had a significantly improved mental function in a post-exercise test. Those exercising to their favorite music had clearer post-exercise thinking and elevated, positive mood which may result in more consistent exercise sessions. University of California Berkeley Wellness Letter 6/04.
BROKE-BACK (not the movie)-SAVING TIPS - the back pain cycle: irritated spinal nerves cause muscles to spasm, which irritates more nerves, which causes more pain. If this happens to you, try the following tips to reduce back pain:
CHECK YOUR POSTURE. It is easy to slouch on long flights sitting in the cockpit or on long car trips or tense up on stressful ones. Angle your rearview mirror in your car just a little too high so that every time you check it, you remember to relax your shoulders and sit up straight.
LOSE THE LAPTOP. The laptop is designed for portability – and poor posture, because the keyboard is connected to the screen. If you cannot work without one, use a detached keyboard if typing for long periods of time.
KNOW HOW TO LIFT. Whenever you lift anything, remember to lift from the legs in a squat and never, ever bend at the waist. Placing the flight bag in the cockpit places the back at risk as it involves a lifting and twisting motion at the same time. Hold on to the back of the seat as you lift and twist to take weight off the back and support your spine and movement.
TAKE THE TIME. Shortcuts brutalize backs. Take the extra time you need to correctly lift a shovelful of dirt or snow. Take the time to walk stairs instead of moving walkways or elevators; allow frequent breaks when hunched over a household project where the back is strained. Do not carry more weight than you should, especially if your core muscles are not well conditioned.
PREVENTATIVE MEASURES
Training your core muscles and strengthening your core will protect your back and allow you to engage in full-range motion without risk of injury. Activating and training the deepest layer of muscle in the core where they attach to the joints, prevents the muscles from shutting off when you have back pain. Small, deliberate movements allow the smaller muscles to be engaged. If you work too fast, the big muscles will compensate for the small muscles and the core muscles will not develop in balance.
Being flexible allows better stability of the core. Stretching and strengthening are the keys to treating lower back pain. Sixty percent of back pain does go away after three weeks, no matter what people do. The best treatment with most back pain is activity. If the pain persists, especially after seeing a therapist or chiropractor, see a physician.
SURGERY?
If other therapies are not successful, consider seeing a spine surgeon, either a neurosurgeon or an orthopedic surgeon, who concentrates on back and ideally has completed a fellowship in spine surgery. Preferably you want someone who does at least 100 spine operations a year.
They surgeon will take x-rays and an MRI and look for anything that may be inflaming nerves – misalignment, narrowing disks, bone growths called osteophytes, but especially a herniated disk. That would mean the rubbery nucleus of a disk is protruding through its fiberous casing, the annulus, possibly compressing a nerve. If a large piece of extruded disk is pressing on nerve endings and the pain is continual, then surgery may be the only solution. Spine surgery is always serious, but if just a small portion of the nucleus protrudes, ask about less-invasive endoscopic surgery, in which the nucleus is trimmed through a tiny tube inserted between muscles. Most endoscopic patients go home the day after surgery. Open operations typically mean a night or two in the hospital and several months of rehab before resuming athletics. As with all invasive procedures, get a second opinion. Men’s Health 5/05.
CRACKER TIPS – some popular crackers supply as many calories and as much fat per ounce as cookies or a candy bar. To be a wise and health-conscious shopper, look for whole grains; whole wheat or whole rye should be the only flour, or at least the first ingredient (don’t be fooled by “hearty wheat,” or “stoned wheat,” or “multigrain” crackers, which are made from refined wheat flour). The healthier crackers will contain at least 3 grams of fiber and less than 4 grams of at per ounce. The fat usually comes from hydrogenated oil, with its artery-clogging trans-fat. Some good options include Scandinavian-style flatbreads or crispbreads (Wasa, Ry Krisp, Ryvita, or Kavli, for example). University of California Berkeley Wellness Letter 10/03.
FOOD SYNERGY - The American Dietetic Association reports that ongoing research about foods and their nutrients has given rise to a new dietary concept called synergy. This concept implies that the key to good health and cancer prevention may not only be what you eat, but how you eat. According to the
American Institute for Cancer Research (AICR), synergistic interactions among the chemicals found in vegetables, fruits, nuts, whole grains, and other healthy foods, rather than the nutrients found in single foods, may have the most positive impact on lowering your risk of cancer.
What is Food Synergy?
Food synergy, according to the AICR, simply means that eating food combinations that chemically balance each other may offer increased protection from cancer and other diseases. We know that vitamins and minerals are essential for good health. Phytochemicals – cancer-fighting chemicals
(antioxidants) found in plant foods - are also necessary components for a healthy, well-balanced diet. The UC Berkeley Wellness Newsletter reports that certain vitamins and minerals in combination with phytochemicals allow food nutrients to be used more efficiently by the body and protect against disease.
According to the AICR, studies have shown that there are specific minerals, vitamins, and phytochemicals in many plant foods that interact with each other to prevent or decrease the development of tumors. No single food can
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
EXERCISE FOR YOUR BACK – there is a 30 percent decrease in the risk of a disabling back injury for those who participate in regular recreational physical activity. Men’s Health 1/06.
POND SCUM OR SUPPLEMENT? – many people are consuming capsules, pills, and powders containing what is basically pond scum: algae, the green and blue varieties. Suppliers of blue-green algae make all kinds of health claims as to the curative effects of their product, from curing asthma, allergies, anxiety, depression, fatigue, hypoglycemia, digestive problems, ADD, and even weight loss and the ability to “detoxify” the body.
An important part of the food chain in lakes and ponds worldwide, blue-green algae or microscopic plants with characteristics of both bacteria and algae (such as seaweed), but are more closely akin to bacteria. The two main blue-green types are Spirulina and Aphanizomenon flos-aquae (AFA). AFA is chiefly harvested from Upper Klamath Lake in southern Oregon and then freeze-dried and sold in capsules and other forms.
Blue-green algae contain small amounts of protein, vitamins (including C, E and folate), beta carotene, and some minerals. But unless you consume large amounts of algae, they are a negligible source of nutrients. Like green plants, they are rich in chlorophyll, a pigment that enables them to turn sunlight into energy, but is of no use to the human body. Given the high price of algae supplements, there are far cheaper and better ways to get nutrients.
As for the medical claims, there is no scientific evidence that blue-green algae can treat or cure any illness or has any health benefit. The state of California has warned the marketers of blue-green algae to cease making medical and health claims.
A big concern with blue-green algae, especially AFA harvested from natural lakes, is that they are easily contaminated with toxic substances, notably microcystins and heavy metals. University of California Berkeley Wellness Letter 6/04.
BORED WITH WORKOUTS? Or having difficulty getting to the gym? Try adding your favorite tunes to a cardio or strength-training session. A study published in Heart and Lung found that those who exercised to music that they enjoyed had a significantly improved mental function in a post-exercise test. Those exercising to their favorite music had clearer post-exercise thinking and elevated, positive mood which may result in more consistent exercise sessions. University of California Berkeley Wellness Letter 6/04.
BROKE-BACK (not the movie)-SAVING TIPS - the back pain cycle: irritated spinal nerves cause muscles to spasm, which irritates more nerves, which causes more pain. If this happens to you, try the following tips to reduce back pain:
CHECK YOUR POSTURE. It is easy to slouch on long flights sitting in the cockpit or on long car trips or tense up on stressful ones. Angle your rearview mirror in your car just a little too high so that every time you check it, you remember to relax your shoulders and sit up straight.
LOSE THE LAPTOP. The laptop is designed for portability – and poor posture, because the keyboard is connected to the screen. If you cannot work without one, use a detached keyboard if typing for long periods of time.
KNOW HOW TO LIFT. Whenever you lift anything, remember to lift from the legs in a squat and never, ever bend at the waist. Placing the flight bag in the cockpit places the back at risk as it involves a lifting and twisting motion at the same time. Hold on to the back of the seat as you lift and twist to take weight off the back and support your spine and movement.
TAKE THE TIME. Shortcuts brutalize backs. Take the extra time you need to correctly lift a shovelful of dirt or snow. Take the time to walk stairs instead of moving walkways or elevators; allow frequent breaks when hunched over a household project where the back is strained. Do not carry more weight than you should, especially if your core muscles are not well conditioned.
PREVENTATIVE MEASURES
Training your core muscles and strengthening your core will protect your back and allow you to engage in full-range motion without risk of injury. Activating and training the deepest layer of muscle in the core where they attach to the joints, prevents the muscles from shutting off when you have back pain. Small, deliberate movements allow the smaller muscles to be engaged. If you work too fast, the big muscles will compensate for the small muscles and the core muscles will not develop in balance.
Being flexible allows better stability of the core. Stretching and strengthening are the keys to treating lower back pain. Sixty percent of back pain does go away after three weeks, no matter what people do. The best treatment with most back pain is activity. If the pain persists, especially after seeing a therapist or chiropractor, see a physician.
SURGERY?
If other therapies are not successful, consider seeing a spine surgeon, either a neurosurgeon or an orthopedic surgeon, who concentrates on back and ideally has completed a fellowship in spine surgery. Preferably you want someone who does at least 100 spine operations a year.
They surgeon will take x-rays and an MRI and look for anything that may be inflaming nerves – misalignment, narrowing disks, bone growths called osteophytes, but especially a herniated disk. That would mean the rubbery nucleus of a disk is protruding through its fiberous casing, the annulus, possibly compressing a nerve. If a large piece of extruded disk is pressing on nerve endings and the pain is continual, then surgery may be the only solution. Spine surgery is always serious, but if just a small portion of the nucleus protrudes, ask about less-invasive endoscopic surgery, in which the nucleus is trimmed through a tiny tube inserted between muscles. Most endoscopic patients go home the day after surgery. Open operations typically mean a night or two in the hospital and several months of rehab before resuming athletics. As with all invasive procedures, get a second opinion. Men’s Health 5/05.
CRACKER TIPS – some popular crackers supply as many calories and as much fat per ounce as cookies or a candy bar. To be a wise and health-conscious shopper, look for whole grains; whole wheat or whole rye should be the only flour, or at least the first ingredient (don’t be fooled by “hearty wheat,” or “stoned wheat,” or “multigrain” crackers, which are made from refined wheat flour). The healthier crackers will contain at least 3 grams of fiber and less than 4 grams of at per ounce. The fat usually comes from hydrogenated oil, with its artery-clogging trans-fat. Some good options include Scandinavian-style flatbreads or crispbreads (Wasa, Ry Krisp, Ryvita, or Kavli, for example). University of California Berkeley Wellness Letter 10/03.
FOOD SYNERGY - The American Dietetic Association reports that ongoing research about foods and their nutrients has given rise to a new dietary concept called synergy. This concept implies that the key to good health and cancer prevention may not only be what you eat, but how you eat. According to the
American Institute for Cancer Research (AICR), synergistic interactions among the chemicals found in vegetables, fruits, nuts, whole grains, and other healthy foods, rather than the nutrients found in single foods, may have the most positive impact on lowering your risk of cancer.
What is Food Synergy?
Food synergy, according to the AICR, simply means that eating food combinations that chemically balance each other may offer increased protection from cancer and other diseases. We know that vitamins and minerals are essential for good health. Phytochemicals – cancer-fighting chemicals
(antioxidants) found in plant foods - are also necessary components for a healthy, well-balanced diet. The UC Berkeley Wellness Newsletter reports that certain vitamins and minerals in combination with phytochemicals allow food nutrients to be used more efficiently by the body and protect against disease.
According to the AICR, studies have shown that there are specific minerals, vitamins, and phytochemicals in many plant foods that interact with each other to prevent or decrease the development of tumors. No single food can
Friday, September 1, 2006
Health News
REPORTING POINT 9/06
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
BLACK AND GREEN – the most popular tea consumed by North Americans, black tea, appears to pack roughly the same amount of disease-fighting antioxidants as green tea. Both teas are made from the same plant, but black tea is oxidized, which darkens the leaves, before it is processed. Both types of teas produce large amounts of antioxidants, although it is currently not known if the antioxidants in black tea are as bioavailable as those in green tea. Consumer Reports 11/05.
HAY FEVER? – if you have hay fever, cut down on alcoholic beverages during pollen season. They cause blood vessels in the nose to swell, increasing nasal congestion. University of California Berkeley Wellness Letter 6/04.
WAY TO LOSE BELLY FAT – some studies have indicated the weight loss benefits of dairy in total pounds. But a new study of both men and women found that daily consumption of three or more servings of dairy foods seems to target belly fat. People with the highest intakes had the leanest midsections, by an average of nearly 2 inches. The calcium that accompanies dairy foods may block fat absorption and make fat less likely to be stored in the abdominal region. These findings are very preliminary and need to be verified by other independent studies. Men’s Health 1/06.
SUGAR AND BODY FAT– the sugar industry tells us that sugar is a health food; it contains zero fat and provides instant energy. But it also can make you fat.
Eating sugar is like flipping a switch that tells the body to store fat. Sugar is everywhere – not just sodas, candy, and desserts. It is disguised in refined carbohydrates like bread, rice, and pasta – even milk and beer. The body cannot tell the difference as all sugars are quickly absorbed into the bloodstream as glucose. A piece of white bread is converted into the same amount of glucose as four tablespoons of sugar!
When the body consumes sugar, blood-glucose levels rise quickly, which stimulates the release of insulin, a hormone that signals the body to store fat.
Fruits and vegetables contain sugars, but also many nutrients which sugar (sucrose) does not have. These healthful foods also have fiber, both soluble and insoluble, which slows the release of glucose and insulin, resulting in a slower spike of insulin and a steady energy source where the calories consumed are not stored as fat. The benefits extend beyond the physiology of fat metabolism. Research shows that keeping blood-glucose levels in check decreases appetite and reduces the risk of diabetes, heart disease, and cancer.
FOOD STRATEGIES
VINAIGRETTE
In a 2005 study, Swedish researchers observed that subjects who consumed 2 tablespoons of vinegar with three slices of white bread had blood glucose that was 23 percent lower than when they ate white bread only; and they felt more full. Credit acetic acid, a primary component of vinegar, dressings, and pickled products. Consider ordering extra pickles with a sandwich and begin a high carbohydrate meal with a salad that has a vinegar-based dressing such as balsamic vinaigrette or Italian.
ADD FIBER
Researchers is Taiwan found that taking 1.2 grams of glucomannan, a soluble fiber, 30 minutes before eating white toast led to a 28 percent reduction in blood glucose two hours afterward, compared with having none of the fiber supplement. Test subjects who took the fiber supplement before every meal had reduced LDL cholesterol by 21 percent in just four weeks. Eating a balanced salad or a soup like bean or lentil will provide good fiber and also will help you feel fuller, quicker with the water consumed.
EXERCISE
Scientist at Syracuse University recently found that a single weight-training session reduces the effect of a high-sugar meal on blood glucose by 15 percent for more than 12 hours after a workout. They believe that exercise drains the muscles of fuel reserves – stored glucose known as glycogen. To ensure that you have plenty of energy for your next workout, the body immediately shuttles any available glucose to your muscles where it is stored for future use which helps reduce blood-glucose levels. Because aerobic exercise uses glycogen stores as well, you may expect a similar effect from a cardio session.
SUGAR SUBSTITUTES
Saccharin (Sweet ‘N Low) – the pink package – a product of a reaction between sulfur dioxide, chlorine, ammonia, and two biochemical acids. Besides used as a sugar substitute, is found in Crest and Colgate toothpastes. It has 1/8 calorie per teaspoon and has a metallic and bitter aftertaste. It is 300 to 500 times sweeter than sugar. It has been linked to cancer in rats, but not in humans and contains no warning from the FDA.
Aspartame (Nutrasweet and Equal) – the blue package – formed by a combination of two amino acids; aspartic acid and phenylalanine. It is found in Diet Coke, Diet Pepsi, and most other diet sodas. It contains no calories, but has a distinctly chemical taste and is 180 times sweeter than sugar. There are no warnings with aspartame unless you have a rare genetic condition called phenyketonria, where the body cannot process phenylalanine.
Sucralose (Splenda) – the yellow package – sugar molecules are blended with chlorine. It is found in Arizona brand diet iced teas. It has no calories and a slight chemical taste and it is 600 times sweeter than sugar. It has no warnings associated with its use.
Sugar alcohols – are sugar molecules with added hydrogen and are found in Hershey’s low-carb chocolate bars. Sugar alcohols have ¾ the calories of sugar and the same sweetness as sugar, but with less impact on blood sugar. Sugar alcohols may cause bloating, gas, and diarrhea.
Stevia – is dried leaves of the stevia plant. It has not yet been approved by the FDA for use in food products. It has zero calories with a licorice-like flavor. It is 150 to 400 times sweeter than sugar. To date, no known side-effects have been noted, but it has had no long-term clinical trials. Men’s Health 2/06.
GOOD NEWS ABOUT WHOLE GRAINS – people who consume more whole grains tend to have increased insulin sensitivity and thus are at lower risk for Type 2 diabetes, according to a recent study in the American Journal of Clinical Nutrition. People who eat lots of whole grains are also less likely to become obese, according to a study of 74,000 middle-aged female nurses, published in the same journal. These foods include whole-grain cereals and breads as well as oats. University of California Berkeley Wellness Letter 6/04.
IS BBQ SMOKE DANGEROUS? - no smoke is good smoke to inhale as there are short-term and long-term health risks.
Charcoal is one of the dirtiest (most polluting) heat sources, whether in a grill or a power plant. Cars, trucks, and lawn mowers release many of the same pollutants. These include polycyclic aromatic hydrocarbons, which are carcinogens in humans, as well as sulfur dioxide and nitrogen oxides, which can cause breathing problems in people with asthma or respiratory disorders.
Starter fluid makes matter worse since it contributes to ozone, another respiratory irritant.
If you barbecue, it is best to use a gas grill, for a cleaner burn. If you do use charcoal, do not use starter fluid – instead use a metal chimney charcoal starter, which requires only a lit piece of newspaper to start. University of California Berkeley Wellness Letter 6/04.
MOUTHWASH ESSENTIALS – mouthwashes claim to cure or at least mask bad breath, fight cavities, prevent the buildup of plaque (the sticky material that contains bacteria), or whiten teeth. Most mouthwashes are classified as cosmetic agents, meaning that the FDA regulates them only minimally. The American Dental Association (ADA) does not evaluate them. Therapeutic rinses, on the other hand, contain active ingredients that may protect against periodontal disease. They kill bacteria and reduce plaque and gingivitis. These are regulated by the FDA, and they may also carry the ADA seal, which certifies that the product works as advertised. The only nonprescription mouthwash with the ADA seal is Listerine and its generics. Other products may also be effective, but only Listerine has applied for and carries the ADA seal.
For freshening your breath, nearly any product will do, though usually for no more than half an hour. No mouthwash can take the place of thorough brushing (at least twice daily), flossing (at least once daily), and visits to the dentist (at least every six months).
Mouthwash ingredients
Alcohol. This antiseptic and freshener is a worthwhile part of a mouthwash, since it helps with antibacterial activity. But high levels of alcohol can cause a burning sensation and can be drying. If there are small children in the household, look for a rinse with a child-proof cap, and keep the bottle out of children’s reach. Some researchers have been concerned that long-term use of mouthwashes with alcohol might increase the risk of oral cancer, but the FDA says alcohol rinses are safe.
Antibacterial enzymes. Bacteria can be killed by many agents, including enzymes produced y the human body. Some products (Biotene, for example) contain enzymes such as lysozyme and lactoperoxidase, found in saliva. These may help reduce dry mouth.
Aromatic oils, such as menthol, eucalyptol, and thymol. These give rinses their fresh taste and act as breath fresheners. Primarily cosmetic agents, but may also have some antibacterial activity.
Baking soda. No evidence that this has any effect against plaque or gingivitis, although it may help control breath odor.
Cetylpyridinium chloride. An ammonium compound that kills bacteria and reduces breath odor. May stain teeth with overuse.
Chlorhexidine. In prescription mouthwashes only, this is generally used to treat symptoms of periodontal disease. Prolonged use can stain teeth.
Detergents, such as sodium lauryl sulfate, tetrasodium, pyrophosphate, and sodium benzoate. Advanced Formula Plax, for example, is designed for rinsing before brushing. The detergents in the product loosen plaque. Some studies show that it can reduce plaque, but it does not carry the ADA seal.
Fluoride. Stannous or sodium fluoride can help protect against decay, especially if your house tap water is not fluoridated or if you use bottled water. Also homes that use a reverse-osmosis device (which removes fluoride) to supply their drinking water should consider using a product that supplies fluoride. If you have fluoridated water and use a toothpaste with fluoride, you probably do not need a fluoride rinse. Because of the risk of tooth discoloration, children should not use a fluoride rinse more often than once a week.
Herbs and other “natural” ingredients, such as sanguinaria (bloodroot), Echinacea, goldenseal, aloe, and vitamin C. Sanguinaria has been shown to kill bacteria, but it has also been tentatively linked with a higher risk of leukoplakia, a precancerous oral condition. Plant-derived ingredients may help freshen breath or kill bacteria, but they are no more “natural” than fluoride or alcohol.
Hydrogen peroxide. May whiten teeth somewhat if used regularly. Rembrandt Plus Peroxide Whitening Rinse this ingredient and claims antibacterial properties as well. Some research backs up these claims, but the product has no ADA seal.
Zinc chloride. May help combat bad breath.
Choosing a mouthwash
To freshen breath: any mouthwash is fine for temporary breath freshening. Arm & Hammer’s Advanced Breath Care claims to work for three hours, but this has not been substantiated independently.
To combat plaque and gingivitis: chose Listerine or one of its generics. The combination of ingredients reduces plaque accumulation as well as gingivitis. Listerine Tartar Control is another formulation. For the moment, these are the only over-the-counter mouthwashes with the ADA seal.
For dry mouth: Biotene can help reduce dry mouth and thus combat bacteria and protect tooth enamel. It does not have the ADA seal – use on professional advice. Chewing sugarless gum may help.
For severe oral problems, such as cavities, periodontal disease, and gum inflammation. Prescription mouthwashes with chlorhexidine (such as Peridex) may be helpful, but consult your dentist before using.
Mouthwashes work best if you brush and floss before using them. If you brush afterward, toothpaste may wash away or deactivate the ingredients. Don’t overuse mouthwashes. A tablespoon after brushing and flossing should do. Swish it around for about half a minute, and don’t swallow it. If you practice good oral hygiene, a mouthwash may not be necessary at all. University of California Berkeley Wellness Letter 10/03.
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 at http://health.theballfamily.org. It includes a search engine; just enter a key word to find past articles. LK
BLACK AND GREEN – the most popular tea consumed by North Americans, black tea, appears to pack roughly the same amount of disease-fighting antioxidants as green tea. Both teas are made from the same plant, but black tea is oxidized, which darkens the leaves, before it is processed. Both types of teas produce large amounts of antioxidants, although it is currently not known if the antioxidants in black tea are as bioavailable as those in green tea. Consumer Reports 11/05.
HAY FEVER? – if you have hay fever, cut down on alcoholic beverages during pollen season. They cause blood vessels in the nose to swell, increasing nasal congestion. University of California Berkeley Wellness Letter 6/04.
WAY TO LOSE BELLY FAT – some studies have indicated the weight loss benefits of dairy in total pounds. But a new study of both men and women found that daily consumption of three or more servings of dairy foods seems to target belly fat. People with the highest intakes had the leanest midsections, by an average of nearly 2 inches. The calcium that accompanies dairy foods may block fat absorption and make fat less likely to be stored in the abdominal region. These findings are very preliminary and need to be verified by other independent studies. Men’s Health 1/06.
SUGAR AND BODY FAT– the sugar industry tells us that sugar is a health food; it contains zero fat and provides instant energy. But it also can make you fat.
Eating sugar is like flipping a switch that tells the body to store fat. Sugar is everywhere – not just sodas, candy, and desserts. It is disguised in refined carbohydrates like bread, rice, and pasta – even milk and beer. The body cannot tell the difference as all sugars are quickly absorbed into the bloodstream as glucose. A piece of white bread is converted into the same amount of glucose as four tablespoons of sugar!
When the body consumes sugar, blood-glucose levels rise quickly, which stimulates the release of insulin, a hormone that signals the body to store fat.
Fruits and vegetables contain sugars, but also many nutrients which sugar (sucrose) does not have. These healthful foods also have fiber, both soluble and insoluble, which slows the release of glucose and insulin, resulting in a slower spike of insulin and a steady energy source where the calories consumed are not stored as fat. The benefits extend beyond the physiology of fat metabolism. Research shows that keeping blood-glucose levels in check decreases appetite and reduces the risk of diabetes, heart disease, and cancer.
FOOD STRATEGIES
VINAIGRETTE
In a 2005 study, Swedish researchers observed that subjects who consumed 2 tablespoons of vinegar with three slices of white bread had blood glucose that was 23 percent lower than when they ate white bread only; and they felt more full. Credit acetic acid, a primary component of vinegar, dressings, and pickled products. Consider ordering extra pickles with a sandwich and begin a high carbohydrate meal with a salad that has a vinegar-based dressing such as balsamic vinaigrette or Italian.
ADD FIBER
Researchers is Taiwan found that taking 1.2 grams of glucomannan, a soluble fiber, 30 minutes before eating white toast led to a 28 percent reduction in blood glucose two hours afterward, compared with having none of the fiber supplement. Test subjects who took the fiber supplement before every meal had reduced LDL cholesterol by 21 percent in just four weeks. Eating a balanced salad or a soup like bean or lentil will provide good fiber and also will help you feel fuller, quicker with the water consumed.
EXERCISE
Scientist at Syracuse University recently found that a single weight-training session reduces the effect of a high-sugar meal on blood glucose by 15 percent for more than 12 hours after a workout. They believe that exercise drains the muscles of fuel reserves – stored glucose known as glycogen. To ensure that you have plenty of energy for your next workout, the body immediately shuttles any available glucose to your muscles where it is stored for future use which helps reduce blood-glucose levels. Because aerobic exercise uses glycogen stores as well, you may expect a similar effect from a cardio session.
SUGAR SUBSTITUTES
Saccharin (Sweet ‘N Low) – the pink package – a product of a reaction between sulfur dioxide, chlorine, ammonia, and two biochemical acids. Besides used as a sugar substitute, is found in Crest and Colgate toothpastes. It has 1/8 calorie per teaspoon and has a metallic and bitter aftertaste. It is 300 to 500 times sweeter than sugar. It has been linked to cancer in rats, but not in humans and contains no warning from the FDA.
Aspartame (Nutrasweet and Equal) – the blue package – formed by a combination of two amino acids; aspartic acid and phenylalanine. It is found in Diet Coke, Diet Pepsi, and most other diet sodas. It contains no calories, but has a distinctly chemical taste and is 180 times sweeter than sugar. There are no warnings with aspartame unless you have a rare genetic condition called phenyketonria, where the body cannot process phenylalanine.
Sucralose (Splenda) – the yellow package – sugar molecules are blended with chlorine. It is found in Arizona brand diet iced teas. It has no calories and a slight chemical taste and it is 600 times sweeter than sugar. It has no warnings associated with its use.
Sugar alcohols – are sugar molecules with added hydrogen and are found in Hershey’s low-carb chocolate bars. Sugar alcohols have ¾ the calories of sugar and the same sweetness as sugar, but with less impact on blood sugar. Sugar alcohols may cause bloating, gas, and diarrhea.
Stevia – is dried leaves of the stevia plant. It has not yet been approved by the FDA for use in food products. It has zero calories with a licorice-like flavor. It is 150 to 400 times sweeter than sugar. To date, no known side-effects have been noted, but it has had no long-term clinical trials. Men’s Health 2/06.
GOOD NEWS ABOUT WHOLE GRAINS – people who consume more whole grains tend to have increased insulin sensitivity and thus are at lower risk for Type 2 diabetes, according to a recent study in the American Journal of Clinical Nutrition. People who eat lots of whole grains are also less likely to become obese, according to a study of 74,000 middle-aged female nurses, published in the same journal. These foods include whole-grain cereals and breads as well as oats. University of California Berkeley Wellness Letter 6/04.
IS BBQ SMOKE DANGEROUS? - no smoke is good smoke to inhale as there are short-term and long-term health risks.
Charcoal is one of the dirtiest (most polluting) heat sources, whether in a grill or a power plant. Cars, trucks, and lawn mowers release many of the same pollutants. These include polycyclic aromatic hydrocarbons, which are carcinogens in humans, as well as sulfur dioxide and nitrogen oxides, which can cause breathing problems in people with asthma or respiratory disorders.
Starter fluid makes matter worse since it contributes to ozone, another respiratory irritant.
If you barbecue, it is best to use a gas grill, for a cleaner burn. If you do use charcoal, do not use starter fluid – instead use a metal chimney charcoal starter, which requires only a lit piece of newspaper to start. University of California Berkeley Wellness Letter 6/04.
MOUTHWASH ESSENTIALS – mouthwashes claim to cure or at least mask bad breath, fight cavities, prevent the buildup of plaque (the sticky material that contains bacteria), or whiten teeth. Most mouthwashes are classified as cosmetic agents, meaning that the FDA regulates them only minimally. The American Dental Association (ADA) does not evaluate them. Therapeutic rinses, on the other hand, contain active ingredients that may protect against periodontal disease. They kill bacteria and reduce plaque and gingivitis. These are regulated by the FDA, and they may also carry the ADA seal, which certifies that the product works as advertised. The only nonprescription mouthwash with the ADA seal is Listerine and its generics. Other products may also be effective, but only Listerine has applied for and carries the ADA seal.
For freshening your breath, nearly any product will do, though usually for no more than half an hour. No mouthwash can take the place of thorough brushing (at least twice daily), flossing (at least once daily), and visits to the dentist (at least every six months).
Mouthwash ingredients
Alcohol. This antiseptic and freshener is a worthwhile part of a mouthwash, since it helps with antibacterial activity. But high levels of alcohol can cause a burning sensation and can be drying. If there are small children in the household, look for a rinse with a child-proof cap, and keep the bottle out of children’s reach. Some researchers have been concerned that long-term use of mouthwashes with alcohol might increase the risk of oral cancer, but the FDA says alcohol rinses are safe.
Antibacterial enzymes. Bacteria can be killed by many agents, including enzymes produced y the human body. Some products (Biotene, for example) contain enzymes such as lysozyme and lactoperoxidase, found in saliva. These may help reduce dry mouth.
Aromatic oils, such as menthol, eucalyptol, and thymol. These give rinses their fresh taste and act as breath fresheners. Primarily cosmetic agents, but may also have some antibacterial activity.
Baking soda. No evidence that this has any effect against plaque or gingivitis, although it may help control breath odor.
Cetylpyridinium chloride. An ammonium compound that kills bacteria and reduces breath odor. May stain teeth with overuse.
Chlorhexidine. In prescription mouthwashes only, this is generally used to treat symptoms of periodontal disease. Prolonged use can stain teeth.
Detergents, such as sodium lauryl sulfate, tetrasodium, pyrophosphate, and sodium benzoate. Advanced Formula Plax, for example, is designed for rinsing before brushing. The detergents in the product loosen plaque. Some studies show that it can reduce plaque, but it does not carry the ADA seal.
Fluoride. Stannous or sodium fluoride can help protect against decay, especially if your house tap water is not fluoridated or if you use bottled water. Also homes that use a reverse-osmosis device (which removes fluoride) to supply their drinking water should consider using a product that supplies fluoride. If you have fluoridated water and use a toothpaste with fluoride, you probably do not need a fluoride rinse. Because of the risk of tooth discoloration, children should not use a fluoride rinse more often than once a week.
Herbs and other “natural” ingredients, such as sanguinaria (bloodroot), Echinacea, goldenseal, aloe, and vitamin C. Sanguinaria has been shown to kill bacteria, but it has also been tentatively linked with a higher risk of leukoplakia, a precancerous oral condition. Plant-derived ingredients may help freshen breath or kill bacteria, but they are no more “natural” than fluoride or alcohol.
Hydrogen peroxide. May whiten teeth somewhat if used regularly. Rembrandt Plus Peroxide Whitening Rinse this ingredient and claims antibacterial properties as well. Some research backs up these claims, but the product has no ADA seal.
Zinc chloride. May help combat bad breath.
Choosing a mouthwash
To freshen breath: any mouthwash is fine for temporary breath freshening. Arm & Hammer’s Advanced Breath Care claims to work for three hours, but this has not been substantiated independently.
To combat plaque and gingivitis: chose Listerine or one of its generics. The combination of ingredients reduces plaque accumulation as well as gingivitis. Listerine Tartar Control is another formulation. For the moment, these are the only over-the-counter mouthwashes with the ADA seal.
For dry mouth: Biotene can help reduce dry mouth and thus combat bacteria and protect tooth enamel. It does not have the ADA seal – use on professional advice. Chewing sugarless gum may help.
For severe oral problems, such as cavities, periodontal disease, and gum inflammation. Prescription mouthwashes with chlorhexidine (such as Peridex) may be helpful, but consult your dentist before using.
Mouthwashes work best if you brush and floss before using them. If you brush afterward, toothpaste may wash away or deactivate the ingredients. Don’t overuse mouthwashes. A tablespoon after brushing and flossing should do. Swish it around for about half a minute, and don’t swallow it. If you practice good oral hygiene, a mouthwash may not be necessary at all. University of California Berkeley Wellness Letter 10/03.
Tuesday, August 1, 2006
Health News
REPORTING POINT 8-06
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
DIRTY DOCTORS – a Swiss study shows that only 57 percent of physicians follow their hospitals’ hand-hygiene guidelines. The study cites too much work as the top reason for the noncompliance. Men’s Health 11/04.
ANOTHER REASON TO EXERCISE – one in three adult Americans, about 70 million, has arthritis or other chronic joint problems. That new CDC estimate is 60 percent higher than estimates made just nine years ago. The upward revision is due to an increase in arthritis (actually a wide range of joint disorders) in our aging population, as well as a more thorough survey. Arthritis is hardly limited to the elderly; at least half of all people who report having arthritis are under 65. Being overweight or inactive increases the risk. University of California Berkeley Wellness Letter 9/03.
KILLER COMBOS – coffee and asthma medications should not be taken together. This is only one of the potentially dangerous medicine-food combinations that could cause your body to absorb either too much or too little of your prescription medicine. These are dangerous combinations:
Drug Used to Treat Example Foods to Avoid
bronchodilators asthma Theo-Dur24, high-fat/high-carb meals,
Uniphyl products with caffeine
quinolones bacterial Cipro, Levaquin, milk, yogurt, and other cal-
infections Floxin, Trovan cium-rich foods; products
with caffeine
antifungals fungal Diflucan, Nizoral dairy products
infections Grifulvin
Health 3/02.
CHEW ON THIS – modern commercial chewing gum got its start in the 1860s with the discovery of chicle, a rubbery substance derived from sapodilla trees, which grow in tropical climates. Unlike its chewy predecessors, which include paraffin, chicle is smooth and springy and holds flavors well. Most gums are now made from synthetics, rather than real chicle.
DOES CHEWING GUM…
PREVENT TOOTH DECAY? It may help. Saliva is good for your teeth as it helps neutralize acids produced by bacteria in the mouth, as well as clearing some debris. Any gum might help since it helps squeeze saliva in the spaces between the teeth, but sugarless gum is a lot better, especially gum sweetened with xylitol, a sugar alcohol that is almost calorie-free. Chewed for 10 minutes after a meal, xylitol gum can actually suppress the growth of cavity-producing bacteria in the mouth. No gum can take the place of brushing and flossing, but might help after eating foods in the cockpit where brushing is impractical. Constant gum chewing also has a dental downside as it can wear down tooth enamel.
FRESHEN BREATH? Chewing a piece of gum may temporarily mask odors, but bad breath may signal dental problems that a breath freshener will not fix. Chewing sugary gum might make matters worse. Rinsing your mouth with water or brushing your teeth, if possible, will help as much or more.
AFFECT THE DIGESTIVE TRACT IN ANY POSITIVE WAY? It might. Because it increases salivation, chewing gum, especially sugarless gum, lowers acidity in the mouth and may counteract heartburn.
CAUSE JAW PAIN? Yes, if you chew gum often or too vigorously. There is no evidence that gum chewing causes temporomandibular disorder, a chronically painful jaw condition, but it can make it worse.
ENHANCE CONCENTRATION? One or two studies suggest that it might improve recall. But do not count on it if you are studying for a test. There is no scientific evidence that should persuade teachers to reverse no-chewing gum rules.
PROMOTE WEIGHT LOSS? This has been studied by the Mayo Clinic. It does require some energy to chew – an hour of chewing burns 11 calories. You would have to chew sugarless gum 12 hours a day for a year to lose approximately 10 pounds. But if you chew gum instead of consuming a candy bar, it is a good substitute and can aid one in losing weight.
PREVENT EARACHE ON WHEN ON AN AIRCRAFT? It helps counteract the changes in air pressure that can make your ears ache. So can sucking on candy, yawning, taking a sip of water, and similar maneuvers.
HELP SMOKERS QUIT? Chewing gum can quell the urge for a cigarette, according to many people who have successfully kicked the habit. Some reformed smokes claim that chewing gum relaxes them.
CAUSE TROUBLE IN THE INTESTINES IF SWALLOWED? No. It passes out in the stool. University of California Berkeley Wellness Letter 6/04.
WEIGHT LOSS TIPS – try adding these techniques to your daily regime to help you lose weight (and don’t forget to exercise):
EAT FIVE MEALS A DAY – try eating three meals plus two snacks. In a study in the American Journal of Epidemiology, researchers found that men who ate four or more times a day had half the risk of becoming overweight compared with those who ate three times or fewer. This does not mean three feast-sized meals and two large snacks, but sensible portions to keep your metabolism higher.
FILL UP ON FIBER – fiber is the best food you can eat when your are trying to lose weight. Fiber slows your rate of digestion, which keeps you feeling full longer and reduces sugar cravings. It also binds to other foods and speeds their passage through your system quicker. Try to consume 25-30 grams of fiber daily.
Good sources of fiber include whole-grain cereals, whole-grain breads, whole-grain rice, and whole-grain pasta; beans, apples, pears, and most other fruits, vegetables, and nuts.
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
DIRTY DOCTORS – a Swiss study shows that only 57 percent of physicians follow their hospitals’ hand-hygiene guidelines. The study cites too much work as the top reason for the noncompliance. Men’s Health 11/04.
ANOTHER REASON TO EXERCISE – one in three adult Americans, about 70 million, has arthritis or other chronic joint problems. That new CDC estimate is 60 percent higher than estimates made just nine years ago. The upward revision is due to an increase in arthritis (actually a wide range of joint disorders) in our aging population, as well as a more thorough survey. Arthritis is hardly limited to the elderly; at least half of all people who report having arthritis are under 65. Being overweight or inactive increases the risk. University of California Berkeley Wellness Letter 9/03.
KILLER COMBOS – coffee and asthma medications should not be taken together. This is only one of the potentially dangerous medicine-food combinations that could cause your body to absorb either too much or too little of your prescription medicine. These are dangerous combinations:
Drug Used to Treat Example Foods to Avoid
bronchodilators asthma Theo-Dur24, high-fat/high-carb meals,
Uniphyl products with caffeine
quinolones bacterial Cipro, Levaquin, milk, yogurt, and other cal-
infections Floxin, Trovan cium-rich foods; products
with caffeine
antifungals fungal Diflucan, Nizoral dairy products
infections Grifulvin
Health 3/02.
CHEW ON THIS – modern commercial chewing gum got its start in the 1860s with the discovery of chicle, a rubbery substance derived from sapodilla trees, which grow in tropical climates. Unlike its chewy predecessors, which include paraffin, chicle is smooth and springy and holds flavors well. Most gums are now made from synthetics, rather than real chicle.
DOES CHEWING GUM…
PREVENT TOOTH DECAY? It may help. Saliva is good for your teeth as it helps neutralize acids produced by bacteria in the mouth, as well as clearing some debris. Any gum might help since it helps squeeze saliva in the spaces between the teeth, but sugarless gum is a lot better, especially gum sweetened with xylitol, a sugar alcohol that is almost calorie-free. Chewed for 10 minutes after a meal, xylitol gum can actually suppress the growth of cavity-producing bacteria in the mouth. No gum can take the place of brushing and flossing, but might help after eating foods in the cockpit where brushing is impractical. Constant gum chewing also has a dental downside as it can wear down tooth enamel.
FRESHEN BREATH? Chewing a piece of gum may temporarily mask odors, but bad breath may signal dental problems that a breath freshener will not fix. Chewing sugary gum might make matters worse. Rinsing your mouth with water or brushing your teeth, if possible, will help as much or more.
AFFECT THE DIGESTIVE TRACT IN ANY POSITIVE WAY? It might. Because it increases salivation, chewing gum, especially sugarless gum, lowers acidity in the mouth and may counteract heartburn.
CAUSE JAW PAIN? Yes, if you chew gum often or too vigorously. There is no evidence that gum chewing causes temporomandibular disorder, a chronically painful jaw condition, but it can make it worse.
ENHANCE CONCENTRATION? One or two studies suggest that it might improve recall. But do not count on it if you are studying for a test. There is no scientific evidence that should persuade teachers to reverse no-chewing gum rules.
PROMOTE WEIGHT LOSS? This has been studied by the Mayo Clinic. It does require some energy to chew – an hour of chewing burns 11 calories. You would have to chew sugarless gum 12 hours a day for a year to lose approximately 10 pounds. But if you chew gum instead of consuming a candy bar, it is a good substitute and can aid one in losing weight.
PREVENT EARACHE ON WHEN ON AN AIRCRAFT? It helps counteract the changes in air pressure that can make your ears ache. So can sucking on candy, yawning, taking a sip of water, and similar maneuvers.
HELP SMOKERS QUIT? Chewing gum can quell the urge for a cigarette, according to many people who have successfully kicked the habit. Some reformed smokes claim that chewing gum relaxes them.
CAUSE TROUBLE IN THE INTESTINES IF SWALLOWED? No. It passes out in the stool. University of California Berkeley Wellness Letter 6/04.
WEIGHT LOSS TIPS – try adding these techniques to your daily regime to help you lose weight (and don’t forget to exercise):
EAT FIVE MEALS A DAY – try eating three meals plus two snacks. In a study in the American Journal of Epidemiology, researchers found that men who ate four or more times a day had half the risk of becoming overweight compared with those who ate three times or fewer. This does not mean three feast-sized meals and two large snacks, but sensible portions to keep your metabolism higher.
FILL UP ON FIBER – fiber is the best food you can eat when your are trying to lose weight. Fiber slows your rate of digestion, which keeps you feeling full longer and reduces sugar cravings. It also binds to other foods and speeds their passage through your system quicker. Try to consume 25-30 grams of fiber daily.
Good sources of fiber include whole-grain cereals, whole-grain breads, whole-grain rice, and whole-grain pasta; beans, apples, pears, and most other fruits, vegetables, and nuts.
Saturday, July 1, 2006
Health News
REPORTING POINT 7-06
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
LOSING WEIGHT IS THE BEST – means of reducing blood pressure if you are overweight and have hypertension. A study published in the American Journal of Clinical Nutrition compared and analyzed subjects that were overweight and had hypertension. The subjects used either a low fat diet or the DASH diet (Dietary Approaches to Stop Hypertension.) The subjects on both diets lost the same amount of weight, about 12 pounds in 12 weeks, and received the same guidelines for exercise. Those on the DASH diet had better results at reducing hypertension and the risk of heart disease. The DASH diet is rich in fruits, vegetables, and dairy products. More information on the DASH diet is available at www.nhlbi.nih.gov/health/public/heart/hbp/dash, or call 301-592-8573 for a free booklet. University of California Berkeley Wellness Letter 9/05.
CALCIUM TO REDUCE THAT GUT – recent research at the University of Tennessee found that eating yogurt can help one lose weight, especially in the midsection. In the 12-week study, people who consumed three 6-ounce servings of fat-free yogurt daily lost 81 percent more fat from their midsections than those who ate a variety of dairy products containing less total calcium. The mineral appears to help curb production of the stress hormone cortisol, which has been linked to the accumulation of abdominal fat. Men’s Health 7/05.
COFFEE, TEA, OR ? – much has been written about the benefits of drinking tea, especially green tea. Yet there are several observational studies that have linked regular coffee consumption with reduced risks of type 2 diabetes, gallstones, and possibly Parkinson’s disease. Green and black tea seems to offer better protection against cancer, heart disease, and possibly osteoporosis.
How They Protect You
COFFEE – caffeinated and decaf coffee each contain antioxidants and other substances that may help regulate blood sugar; that might explain the apparent reduced diabetes risk. Certain compounds in coffee also appear to help prevent bile from crystallizing into gallstones. Caffeine may cut the risk of Parkinson’s by boosting supplies of the brain chemical dopamine in males.
TEA – habitual tea drinkers’ reduced cancer risk might stem from tea’s high antioxidant capacity. Tea might protect the heart by relaxing blood vessels, inhibiting clots, and reducing cholesterol levels. Researchers speculate that fluoride and estrogen-like substances in tea may boost bone density.
HOW MUCH IS TOO MUCH?
There is no evidence that drinking substantial amounts of tea is harmful to the average person. Moderate coffee intake, one or two cups a day, seems to be safe for most people. One large study has suggested that such consumption protects the heart, though the underlying reason is not clear.
Some research has linked drinking three or more cups of coffee a day with increased heart risk. Coffee can raise the level of homocysteine, an amino acid that might harm the arteries. Coffee’s high caffeine content – typically twice as much as black tea and several times that of green tea – may raise blood pressure, though that has not been proven.
Consuming lots of caffeine can also speed bone loss, and might reduce birth weight and raise the risk of miscarriage. Women who are pregnant or may become pregnant should drink no more than two cups of coffee or four cups of black tea a day. To guard their bones, postmenopausal women should probably stick with the same limits. Caffeine can also precipitate heartburn, anxiety, and rapid heartbeat. People who encounter any of those experiences when drinking coffee or tea should minimize their consumption. Consumer Reports 11/05.
HAVE A “CHEESY” SMILE – eating sweets causes the pH level of mouth saliva to plummet, transforming plaque into tooth-dissolving acid. Follow sugary-sweet eating with cheese and the pH level will stay steady. A study review published in Nutrition Reviews that looked at the pH boosting properties of 12 cheeses shows that while provolone is fairly good, cheddar is better. Cheddar, Gouda, Monterey Jack, and mozzarella raised pH levels highest and all you need is one bite as the study subjects ate less than a quarter ounce. Men’s Health 3/05.
A LITTLE FAT IS GOOD – salads are good choices for lunches, but consider the dressing you use. While a fat-free dressing seems like a healthy choice, the body won’t absorb some of the disease-fighting nutrients in vegetables without dietary fat. Researchers at Iowa State University found those test subjects who ate salads with fat-free dressing consistently failed to absorb carotenoids, antioxidants that have been linked to improved immunity and cancer prevention. Fat is necessary for the carotenoids to reach the absorptive intestinal cells. Choose dressings with healthy fats from olive or nut oils. Men’s Health 11/04.
MORE ON THE MEDITERRANEAN DIET – researchers followed more than 22,000 healthy Greeks for an average of four years and found that those eating the traditional Mediterranean diet were not only 33 percent less likely to die from coronary artery disease than Greeks eating other foods were but also 24 percent less likely to die from cancer. Overall they had a 25 percent lower death rate. The more closely they followed the diet, the greater the benefit.
The main elements of the Mediterranean diet: an abundance of plant foods, such as fruits, vegetables, whole grains, nuts, and beans; olive oil as the main fat (instead of butter or lard); small to moderate amounts of fish and poultry, but little red meat; and moderate consumption of wine.
The researchers found that no single part of the Mediterranean diet played an appreciable role in reducing mortality but the cumulative effect of all these foods, which may act synergistically, was substantial. University of California Berkeley Wellness Letter 9/03.
HIGH BLOOD PRESSURE? – try eating celery. Research has shown that pthalide, the compound that gives celery its taste and smells, has antioxidant properties that may relax blood vessels. When test animals were injected with the celery compound, their blood pressure dropped by 13 percent. Try four celery stalks a day, the human equivalent of what the animals received. Other research is evaluating whether humans can receive the same benefit that the animals received. Men’s Health 1/06.
UNNECESSARY DENTAL X-RAYS – chances are that last time you changed dentists, the new one greeted you with a whole battery of X-rays, including a panoramic. And chances are, you did not need all those shots.
A panoramic is the one that views the entire mouth, jawbones, and sinuses in one picture. But when University of Buffalo researchers recently studied 1,000 randomly chosen panoramic films, the view turned out to be frequently worthless, spotting abnormalities unseen by other X-rays only 2 percent of the time. The researchers concluded that routine panoramics should be scrapped, except in those cases when a patient shows signs of jaw or sinus problems. X-rays should be taken only when an exam or patient’s history suggest they are necessary. Though the amount of radiation is small and the danger minimal, dentists should not treat X-rays as harmless procedures.
According to guidelines set by the American Dental Association and the Food and Drug Administration, here are the ones you are likely to need at the next visit and the ones you may not need at all:
If you are…
-seeing a new dentist for the first time, you will probably need to have bitewing X-rays, which look at the spaces between teeth and the way the top and bottom teeth fit together. You will also likely need periapical shots, which look closely at individual teeth.
-getting a check-up and have no cavities, you should have bitewings every 2 to 3 years.
-getting a check-up and have cavities or a history of cavities, bite-wings every 6 to 18 months are appropriate.
-getting a check-up and have gum disease or dental implants or other special circumstances, you may need some or all of the above each visit. Health 7/05.
SHAKES WORK – a study recently published in the Journal of Nutrition found that meal-replacement shakes work. For six months, test subjects either replaced two daily meals with shakes and bars, or followed a conventional low-calorie diet. Both groups shaved off more than 9 percent of their original body weight. Those who had liquid breakfasts and lunches found that they had “manageable dining-out options,” meaning for dinner they could eat anything within reason, since the shakes had kept their calories under control throughout the day. The problem with the meal-substitute shakes is that they are very low in dietary fiber, so be sure to eat a fiber-rich dinner if you opt for the meal-replacement shakes. Also, if weight loss is your goal, be sure to start or maintain a consistent exercise regime to reach your weight and fitness goals. Men’s Health 11/04.
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
LOSING WEIGHT IS THE BEST – means of reducing blood pressure if you are overweight and have hypertension. A study published in the American Journal of Clinical Nutrition compared and analyzed subjects that were overweight and had hypertension. The subjects used either a low fat diet or the DASH diet (Dietary Approaches to Stop Hypertension.) The subjects on both diets lost the same amount of weight, about 12 pounds in 12 weeks, and received the same guidelines for exercise. Those on the DASH diet had better results at reducing hypertension and the risk of heart disease. The DASH diet is rich in fruits, vegetables, and dairy products. More information on the DASH diet is available at www.nhlbi.nih.gov/health/public/heart/hbp/dash, or call 301-592-8573 for a free booklet. University of California Berkeley Wellness Letter 9/05.
CALCIUM TO REDUCE THAT GUT – recent research at the University of Tennessee found that eating yogurt can help one lose weight, especially in the midsection. In the 12-week study, people who consumed three 6-ounce servings of fat-free yogurt daily lost 81 percent more fat from their midsections than those who ate a variety of dairy products containing less total calcium. The mineral appears to help curb production of the stress hormone cortisol, which has been linked to the accumulation of abdominal fat. Men’s Health 7/05.
COFFEE, TEA, OR ? – much has been written about the benefits of drinking tea, especially green tea. Yet there are several observational studies that have linked regular coffee consumption with reduced risks of type 2 diabetes, gallstones, and possibly Parkinson’s disease. Green and black tea seems to offer better protection against cancer, heart disease, and possibly osteoporosis.
How They Protect You
COFFEE – caffeinated and decaf coffee each contain antioxidants and other substances that may help regulate blood sugar; that might explain the apparent reduced diabetes risk. Certain compounds in coffee also appear to help prevent bile from crystallizing into gallstones. Caffeine may cut the risk of Parkinson’s by boosting supplies of the brain chemical dopamine in males.
TEA – habitual tea drinkers’ reduced cancer risk might stem from tea’s high antioxidant capacity. Tea might protect the heart by relaxing blood vessels, inhibiting clots, and reducing cholesterol levels. Researchers speculate that fluoride and estrogen-like substances in tea may boost bone density.
HOW MUCH IS TOO MUCH?
There is no evidence that drinking substantial amounts of tea is harmful to the average person. Moderate coffee intake, one or two cups a day, seems to be safe for most people. One large study has suggested that such consumption protects the heart, though the underlying reason is not clear.
Some research has linked drinking three or more cups of coffee a day with increased heart risk. Coffee can raise the level of homocysteine, an amino acid that might harm the arteries. Coffee’s high caffeine content – typically twice as much as black tea and several times that of green tea – may raise blood pressure, though that has not been proven.
Consuming lots of caffeine can also speed bone loss, and might reduce birth weight and raise the risk of miscarriage. Women who are pregnant or may become pregnant should drink no more than two cups of coffee or four cups of black tea a day. To guard their bones, postmenopausal women should probably stick with the same limits. Caffeine can also precipitate heartburn, anxiety, and rapid heartbeat. People who encounter any of those experiences when drinking coffee or tea should minimize their consumption. Consumer Reports 11/05.
HAVE A “CHEESY” SMILE – eating sweets causes the pH level of mouth saliva to plummet, transforming plaque into tooth-dissolving acid. Follow sugary-sweet eating with cheese and the pH level will stay steady. A study review published in Nutrition Reviews that looked at the pH boosting properties of 12 cheeses shows that while provolone is fairly good, cheddar is better. Cheddar, Gouda, Monterey Jack, and mozzarella raised pH levels highest and all you need is one bite as the study subjects ate less than a quarter ounce. Men’s Health 3/05.
A LITTLE FAT IS GOOD – salads are good choices for lunches, but consider the dressing you use. While a fat-free dressing seems like a healthy choice, the body won’t absorb some of the disease-fighting nutrients in vegetables without dietary fat. Researchers at Iowa State University found those test subjects who ate salads with fat-free dressing consistently failed to absorb carotenoids, antioxidants that have been linked to improved immunity and cancer prevention. Fat is necessary for the carotenoids to reach the absorptive intestinal cells. Choose dressings with healthy fats from olive or nut oils. Men’s Health 11/04.
MORE ON THE MEDITERRANEAN DIET – researchers followed more than 22,000 healthy Greeks for an average of four years and found that those eating the traditional Mediterranean diet were not only 33 percent less likely to die from coronary artery disease than Greeks eating other foods were but also 24 percent less likely to die from cancer. Overall they had a 25 percent lower death rate. The more closely they followed the diet, the greater the benefit.
The main elements of the Mediterranean diet: an abundance of plant foods, such as fruits, vegetables, whole grains, nuts, and beans; olive oil as the main fat (instead of butter or lard); small to moderate amounts of fish and poultry, but little red meat; and moderate consumption of wine.
The researchers found that no single part of the Mediterranean diet played an appreciable role in reducing mortality but the cumulative effect of all these foods, which may act synergistically, was substantial. University of California Berkeley Wellness Letter 9/03.
HIGH BLOOD PRESSURE? – try eating celery. Research has shown that pthalide, the compound that gives celery its taste and smells, has antioxidant properties that may relax blood vessels. When test animals were injected with the celery compound, their blood pressure dropped by 13 percent. Try four celery stalks a day, the human equivalent of what the animals received. Other research is evaluating whether humans can receive the same benefit that the animals received. Men’s Health 1/06.
UNNECESSARY DENTAL X-RAYS – chances are that last time you changed dentists, the new one greeted you with a whole battery of X-rays, including a panoramic. And chances are, you did not need all those shots.
A panoramic is the one that views the entire mouth, jawbones, and sinuses in one picture. But when University of Buffalo researchers recently studied 1,000 randomly chosen panoramic films, the view turned out to be frequently worthless, spotting abnormalities unseen by other X-rays only 2 percent of the time. The researchers concluded that routine panoramics should be scrapped, except in those cases when a patient shows signs of jaw or sinus problems. X-rays should be taken only when an exam or patient’s history suggest they are necessary. Though the amount of radiation is small and the danger minimal, dentists should not treat X-rays as harmless procedures.
According to guidelines set by the American Dental Association and the Food and Drug Administration, here are the ones you are likely to need at the next visit and the ones you may not need at all:
If you are…
-seeing a new dentist for the first time, you will probably need to have bitewing X-rays, which look at the spaces between teeth and the way the top and bottom teeth fit together. You will also likely need periapical shots, which look closely at individual teeth.
-getting a check-up and have no cavities, you should have bitewings every 2 to 3 years.
-getting a check-up and have cavities or a history of cavities, bite-wings every 6 to 18 months are appropriate.
-getting a check-up and have gum disease or dental implants or other special circumstances, you may need some or all of the above each visit. Health 7/05.
SHAKES WORK – a study recently published in the Journal of Nutrition found that meal-replacement shakes work. For six months, test subjects either replaced two daily meals with shakes and bars, or followed a conventional low-calorie diet. Both groups shaved off more than 9 percent of their original body weight. Those who had liquid breakfasts and lunches found that they had “manageable dining-out options,” meaning for dinner they could eat anything within reason, since the shakes had kept their calories under control throughout the day. The problem with the meal-substitute shakes is that they are very low in dietary fiber, so be sure to eat a fiber-rich dinner if you opt for the meal-replacement shakes. Also, if weight loss is your goal, be sure to start or maintain a consistent exercise regime to reach your weight and fitness goals. Men’s Health 11/04.
Thursday, June 1, 2006
Health News
REPORTING POINT 6-06
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
CHECK IT ALL – malignant melanoma, the most dangerous form of skin cancer, can appear anywhere on the body, even parts rarely exposed to the sun, such as the buttocks, armpits, and soles of the feet. It is very important to examine your entire body on a regular basis. Any moles that change shape, color, or size, any sore that does not heal, or any persistent patch of irritated skin may be a sign of cancer and needs professional evaluation without delay. There are advantages to a professional screening as a dermatologist is more likely to find early melanomas, which are treatable, especially on less visible parts of the body. University of California Berkeley Wellness Letter 9/05.
(Flight crewmembers seem to be especially prone to skin cancers, as revealed in the 20-year Lufthansa study which found a higher than normal rate of skin cancers among cockpit and cabin crews. Perhaps long-term exposure to radiation at altitude (exposure is dependent on altitude and latitude – the higher, the more exposure) may account for the increased skin cancer rates. A dermatologist should check all crewmembers thoroughly annually. – LK.)
STRESS + SUN = TROUBLE – a report published in the Journal of the American Academy of Dermatology shows there may be a connection between stress and skin cancer, similar to the link that has already been established between stress and many other ailments.
Tests with lab animals showed a link between skin cancers, stress and sun exposure. Other skin diseases, like psoriasis, are exacerbated by stress, so it is possible the same is true of skin cancer. Both stress and chronic exposure to UV light suppress immunity, and a suppressed immune system can lead to cancer.
If you are at high risk for the disease (burn easily, are fair-skinned, or have a family history of cancer), consider at least an annual check by a dermatologist for skin cancer. Health 7/05.
CRYO PROSTATE TREATMENT – surgeons can now treat prostate tumors without the risk of side effects associated with other treatments, according to a study presented at the Society of Interventional Radiology’s annual meeting. The new technique had test patients receiving focal cryosurgery in which surgeons freeze just the tumor, sparing nearby nerves. 95 percent of the subjects were later cancer-free. While 60 percent of men reported impotence after radical prostatectomy surgery, only 20 percent of the men had erection problems after cryosurgery.
10 percent of men undergoing radical prostatectomy surgery suffered incontinence as a result of the surgery, however none of the cryosurgery subjects did. Men with early-stage prostate cancer are the best candidates for cryosurgery. Men’s Health 7/05.
PROSTATE THERAPY CONSIDERATION – many prostate cancer patients who delay radiation treatment are prescribed hormone therapy while waiting. Researchers at Fox Chase Cancer Center analyzed the medical records of 1,500 patients and determined that men who receive hormone therapy to treat prostate cancer before radiation have the same recovery rates as those who skipped the hormones. If your physician insists on hormone therapy, get a second opinion. Men’s Health 3/05.
A DIET TO LOWER CHOLESTEROL – experts have long thought that diet alone can’t do much to lower cholesterol, but it turns out they were looking at the wrong diet. Stanford University researchers recently found that a plant-heavy menu around vegetables, whole grains, and beans slashed LDL cholesterol levels (bad cholesterol), by almost 10 percent. The thinking is that fiber and plant chemicals may prevent cholesterol absorption, while foods like soy and garlic may keep the body from producing excess amounts of LDL. Combined with weight-loss and exercise, the diet could make cholesterol-reducing drugs unnecessary for many people. The plant-based diet is also known to fight high blood pressure, diabetes, and cancer. (A sample dinner: soba noodles with parsley pesto, spinach and mandarin salad, carrot juice, and tea.) Health 7/05.
ALMOST TOO GOOD TO BE TRUE – food scientists are finding that moderate amounts of chocolate seems to have a beneficial effect on health, thanks to the powerful antioxidant family flavonols. Italian researchers are investigating to see if eating dark chocolate could lessen the risk of developing diabetes. One short-term study had subjects eat one candy bar’s worth of dark chocolate once a day for 15 days. The subjects had their levels of a marker for insulin resistance drop by nearly half. Flavonols increase nitric oxide production that helps control insulin sensitivity. Choose a chocolate that is high in flavonol-rich cocoa.
However, chocolate is still candy. Fruits and vegetables give several times the benefit of the antioxidants found in chocolate. Men’s Health 7/05, 3/05.
PROTECTING YOUR TEETH – after consuming a sports drink like Gatorade or Powerade, follow it up with a swish of water to protect the teeth. A new study in the journal General Dentistry reports that drinking 12 to 24 ounces of the sports drinks a day (about a water bottle’s worth) will give you nearly double the enamel erosion that tea will, likely leading to more cavities. The water swish rinses the acidic liquids away from the vulnerable tooth enamel. This also applies to soft drinks, which are quite acidic and can damage tooth enamel. Health 7/05.
AN APPLE A DAY – Japanese scientists discovered that rats that were fed apple polyphenols for three weeks lost 27 percent more fat than rats on an ordinary diet. Since polyphenols are already known to repair oxidative damage in the body, the scientists are exploring how this function might help mice – and humans – lose body fat. Men’s Health 3/05.
HOT TUB/SPA ROULETTE – when on the road, try to unwind in a hot shower instead of a hot tub. More than half of public hot tubs may violate health codes, putting bathers at risk of rashes and infections. The Centers for Disease Control and Prevention analyzed over 5,000 inspections of hot tubs and whirlpools in hotels, gyms, and clubs. Half had health infractions, and one in ten tubs was dirty enough to shut down. Protect yourself with a sniff test; the strong odor in spas is not chlorine, it is other chemicals mixing with chlorine – mostly urine. Men’s Health 11/04.
FAST FOOD CHOICES – do not assume that a salad at a fast-food restaurant is less fattening than a burger. A McDonald’s Crispy Chicken Cobb Salad has 370 calories and 21 grams of fat. Add a serving of ranch dressing and the meal totals 660 calories and 51 grams of fat. A Big Mac has 600 calories and 33 grams of fat. There are much better salad choices, such as the Grilled Chicken Bacon Ranch Salad. Topped with low-fat balsamic vinaigrette, it has only 290 calories and 13 grams of fat. All fast-food restaurants have nutritional information to help you make good choices for quick dining. University of California Berkeley Wellness Letter 6/04.
GREEN TEA TO LOWER BLOOD PRESSURE – a ten-year study of more than 1,500 people by scientists in Taiwan found that drinking four ounces of green tea or oolong tea daily can cut the risk of high blood pressure by 46 percent, and consuming 20 ounces cuts the risk by 65 percent. Authors of the study surmise that the amino acid theanine in green tea may help keep pressure low by preventing blood-vessel constriction, although the mechanism isn’t entirely understood. Men’s Health 11/04.
AN APPLE A DAY- PART TWO…- new research hints the fruit can help keep breast cancer away, too. Cornell University scientists fed rats a substance known to cause breast cancer along with apple extracts, and they found that cancer rates were reduced by 17, 39, and 44 percent in rats fed the equivalent of one, three, or six apples a day; the number of tumors was cut by up to 61 percent. Although the findings are preliminary, the researchers say apples should be one of the most powerful cancer-fighting foods because of their balanced combination of chemicals known as phenolics and flavonoids. Apples are easy to take on a trip and keep reasonably well without refrigeration. Health 7/05.
PROTECTING YOUR ANKLES – your calf muscles are key to protecting your ankles. Research at the University of North Carolina indicates that training the calf muscles can protect the ankles from injury. Researchers studied athletes and found that those who roll or sprain their ankles do not have the same range of motion in their ankles as those who stay healthy. Tight gastrocnemius and soleus muscles (two muscles of the calf) limit ankle range of motion.
Try calf raises with the knees slightly bent to strengthen the soleus. Stretch the gastrocnemius by leaning against a wall with one leg in front of the other, then repeat with the back knee bent for the soleus. Men’s Health 11/04.
USE ANTACIDS? – if you regularly take antacids, especially drugs that suppress stomach-acid production (such as Zantec or Tagamet), you are at higher risk for food poisoning. Stomach acid usually kills, or at least greatly reduces, food borne bacteria that can make people sick. These drugs can reduce that natural defense. If this applies to you or someone you know, this is a good reason to not only avoid raw oysters but also to clean up well after handling raw poultry. University of California Berkeley Wellness Letter 6/04.
PREVENTING A HEART ATTACK- Lipitor may be one of the best drugs for preventing heart attacks, according to research from Harvard University. The researchers studied cardiac patients for two years and found that those taking Lipitor experienced a greater reduction in C-reactive protein (CRP), an inflammation marker, than those subjects using Pravachol. By lowering both CRP and cholesterol, Lipitor reduced the risk of a second heart attack by 60 percent. Scientists believe to prevent a heart attack, you also have to treat the immune system. Men’s Health 5/05.
WET T-SHIRT CONTEST? – UV protection is or should be on everyone’s mind these days. Just how much protection do you get?
Car windows – regular windows screen out close to 100 percent of UVB rays but do not protect against UVA . Films that can be factory-applied to windows in new cars block over 99 percent of both UVB and UVA rays. These window films are made of transparent high quality polyester and ultra thin metal and cost $200-$300. Log on to www.uv-shield.com to find out more.
T-shirts – a typical T-shirt has an SPF of 8 (less if it is wet). But you can boost the sun protection factor of any of your clothing up to a SPF of 30 or more by washing it with Rit SunGuard treatment ($20). Add the product during the wash cycle, and the clothing will provide extra protection for up to 20 washes.
Awnings and umbrellas – if you are sitting on a reflective surface like sand and the rays are bouncing up to you, an awning or umbrella provides little protection. But if it is made of dark, tightly woven fabric and shades your exposed skin completely, you may be getting up to SPF 30. Health 7/05.
NO INCENTIVE PASSES FOR THEM – about 20 percent of passengers catch a cold after a two-hour plane flight, according to a study last year by researchers from the University of California, San Francisco. People often blame poor ventilation, especially the recirculation of cabin air, but the study found that the infection rate was the same in planes that used 100 percent fresh air for ventilation and those that recirculated cabin air. Simple human proximity is the real culprit; people get sick on planes by sitting near people who are sneezing or coughing, and probably even more by hand-to-hand contact via contaminated objects. Best defense? – wash your hands frequently. University of California Berkeley Wellness Letter 9/03.
PLASTICS NOT GOOD FOR THE PROSTATE – it is not just the foods that you eat that can raise the cancer risk, but also what you cook the food in. Scientists at the University of Cincinnati recently discovered that a chemical used to treat polycarbonate plastic containers causes prostate cancer cells to multiply. Lab exposure to bisphenol A (BPA) increased the number of cells responsible for prostate-cancer recurrences. If you are a prostate cancer patient or survivor, avoid microwaving meals in hard plastic containers as the heat could cause BPA to leach into food. Men’s Health 5/02.
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
CHECK IT ALL – malignant melanoma, the most dangerous form of skin cancer, can appear anywhere on the body, even parts rarely exposed to the sun, such as the buttocks, armpits, and soles of the feet. It is very important to examine your entire body on a regular basis. Any moles that change shape, color, or size, any sore that does not heal, or any persistent patch of irritated skin may be a sign of cancer and needs professional evaluation without delay. There are advantages to a professional screening as a dermatologist is more likely to find early melanomas, which are treatable, especially on less visible parts of the body. University of California Berkeley Wellness Letter 9/05.
(Flight crewmembers seem to be especially prone to skin cancers, as revealed in the 20-year Lufthansa study which found a higher than normal rate of skin cancers among cockpit and cabin crews. Perhaps long-term exposure to radiation at altitude (exposure is dependent on altitude and latitude – the higher, the more exposure) may account for the increased skin cancer rates. A dermatologist should check all crewmembers thoroughly annually. – LK.)
STRESS + SUN = TROUBLE – a report published in the Journal of the American Academy of Dermatology shows there may be a connection between stress and skin cancer, similar to the link that has already been established between stress and many other ailments.
Tests with lab animals showed a link between skin cancers, stress and sun exposure. Other skin diseases, like psoriasis, are exacerbated by stress, so it is possible the same is true of skin cancer. Both stress and chronic exposure to UV light suppress immunity, and a suppressed immune system can lead to cancer.
If you are at high risk for the disease (burn easily, are fair-skinned, or have a family history of cancer), consider at least an annual check by a dermatologist for skin cancer. Health 7/05.
CRYO PROSTATE TREATMENT – surgeons can now treat prostate tumors without the risk of side effects associated with other treatments, according to a study presented at the Society of Interventional Radiology’s annual meeting. The new technique had test patients receiving focal cryosurgery in which surgeons freeze just the tumor, sparing nearby nerves. 95 percent of the subjects were later cancer-free. While 60 percent of men reported impotence after radical prostatectomy surgery, only 20 percent of the men had erection problems after cryosurgery.
10 percent of men undergoing radical prostatectomy surgery suffered incontinence as a result of the surgery, however none of the cryosurgery subjects did. Men with early-stage prostate cancer are the best candidates for cryosurgery. Men’s Health 7/05.
PROSTATE THERAPY CONSIDERATION – many prostate cancer patients who delay radiation treatment are prescribed hormone therapy while waiting. Researchers at Fox Chase Cancer Center analyzed the medical records of 1,500 patients and determined that men who receive hormone therapy to treat prostate cancer before radiation have the same recovery rates as those who skipped the hormones. If your physician insists on hormone therapy, get a second opinion. Men’s Health 3/05.
A DIET TO LOWER CHOLESTEROL – experts have long thought that diet alone can’t do much to lower cholesterol, but it turns out they were looking at the wrong diet. Stanford University researchers recently found that a plant-heavy menu around vegetables, whole grains, and beans slashed LDL cholesterol levels (bad cholesterol), by almost 10 percent. The thinking is that fiber and plant chemicals may prevent cholesterol absorption, while foods like soy and garlic may keep the body from producing excess amounts of LDL. Combined with weight-loss and exercise, the diet could make cholesterol-reducing drugs unnecessary for many people. The plant-based diet is also known to fight high blood pressure, diabetes, and cancer. (A sample dinner: soba noodles with parsley pesto, spinach and mandarin salad, carrot juice, and tea.) Health 7/05.
ALMOST TOO GOOD TO BE TRUE – food scientists are finding that moderate amounts of chocolate seems to have a beneficial effect on health, thanks to the powerful antioxidant family flavonols. Italian researchers are investigating to see if eating dark chocolate could lessen the risk of developing diabetes. One short-term study had subjects eat one candy bar’s worth of dark chocolate once a day for 15 days. The subjects had their levels of a marker for insulin resistance drop by nearly half. Flavonols increase nitric oxide production that helps control insulin sensitivity. Choose a chocolate that is high in flavonol-rich cocoa.
However, chocolate is still candy. Fruits and vegetables give several times the benefit of the antioxidants found in chocolate. Men’s Health 7/05, 3/05.
PROTECTING YOUR TEETH – after consuming a sports drink like Gatorade or Powerade, follow it up with a swish of water to protect the teeth. A new study in the journal General Dentistry reports that drinking 12 to 24 ounces of the sports drinks a day (about a water bottle’s worth) will give you nearly double the enamel erosion that tea will, likely leading to more cavities. The water swish rinses the acidic liquids away from the vulnerable tooth enamel. This also applies to soft drinks, which are quite acidic and can damage tooth enamel. Health 7/05.
AN APPLE A DAY – Japanese scientists discovered that rats that were fed apple polyphenols for three weeks lost 27 percent more fat than rats on an ordinary diet. Since polyphenols are already known to repair oxidative damage in the body, the scientists are exploring how this function might help mice – and humans – lose body fat. Men’s Health 3/05.
HOT TUB/SPA ROULETTE – when on the road, try to unwind in a hot shower instead of a hot tub. More than half of public hot tubs may violate health codes, putting bathers at risk of rashes and infections. The Centers for Disease Control and Prevention analyzed over 5,000 inspections of hot tubs and whirlpools in hotels, gyms, and clubs. Half had health infractions, and one in ten tubs was dirty enough to shut down. Protect yourself with a sniff test; the strong odor in spas is not chlorine, it is other chemicals mixing with chlorine – mostly urine. Men’s Health 11/04.
FAST FOOD CHOICES – do not assume that a salad at a fast-food restaurant is less fattening than a burger. A McDonald’s Crispy Chicken Cobb Salad has 370 calories and 21 grams of fat. Add a serving of ranch dressing and the meal totals 660 calories and 51 grams of fat. A Big Mac has 600 calories and 33 grams of fat. There are much better salad choices, such as the Grilled Chicken Bacon Ranch Salad. Topped with low-fat balsamic vinaigrette, it has only 290 calories and 13 grams of fat. All fast-food restaurants have nutritional information to help you make good choices for quick dining. University of California Berkeley Wellness Letter 6/04.
GREEN TEA TO LOWER BLOOD PRESSURE – a ten-year study of more than 1,500 people by scientists in Taiwan found that drinking four ounces of green tea or oolong tea daily can cut the risk of high blood pressure by 46 percent, and consuming 20 ounces cuts the risk by 65 percent. Authors of the study surmise that the amino acid theanine in green tea may help keep pressure low by preventing blood-vessel constriction, although the mechanism isn’t entirely understood. Men’s Health 11/04.
AN APPLE A DAY- PART TWO…- new research hints the fruit can help keep breast cancer away, too. Cornell University scientists fed rats a substance known to cause breast cancer along with apple extracts, and they found that cancer rates were reduced by 17, 39, and 44 percent in rats fed the equivalent of one, three, or six apples a day; the number of tumors was cut by up to 61 percent. Although the findings are preliminary, the researchers say apples should be one of the most powerful cancer-fighting foods because of their balanced combination of chemicals known as phenolics and flavonoids. Apples are easy to take on a trip and keep reasonably well without refrigeration. Health 7/05.
PROTECTING YOUR ANKLES – your calf muscles are key to protecting your ankles. Research at the University of North Carolina indicates that training the calf muscles can protect the ankles from injury. Researchers studied athletes and found that those who roll or sprain their ankles do not have the same range of motion in their ankles as those who stay healthy. Tight gastrocnemius and soleus muscles (two muscles of the calf) limit ankle range of motion.
Try calf raises with the knees slightly bent to strengthen the soleus. Stretch the gastrocnemius by leaning against a wall with one leg in front of the other, then repeat with the back knee bent for the soleus. Men’s Health 11/04.
USE ANTACIDS? – if you regularly take antacids, especially drugs that suppress stomach-acid production (such as Zantec or Tagamet), you are at higher risk for food poisoning. Stomach acid usually kills, or at least greatly reduces, food borne bacteria that can make people sick. These drugs can reduce that natural defense. If this applies to you or someone you know, this is a good reason to not only avoid raw oysters but also to clean up well after handling raw poultry. University of California Berkeley Wellness Letter 6/04.
PREVENTING A HEART ATTACK- Lipitor may be one of the best drugs for preventing heart attacks, according to research from Harvard University. The researchers studied cardiac patients for two years and found that those taking Lipitor experienced a greater reduction in C-reactive protein (CRP), an inflammation marker, than those subjects using Pravachol. By lowering both CRP and cholesterol, Lipitor reduced the risk of a second heart attack by 60 percent. Scientists believe to prevent a heart attack, you also have to treat the immune system. Men’s Health 5/05.
WET T-SHIRT CONTEST? – UV protection is or should be on everyone’s mind these days. Just how much protection do you get?
Car windows – regular windows screen out close to 100 percent of UVB rays but do not protect against UVA . Films that can be factory-applied to windows in new cars block over 99 percent of both UVB and UVA rays. These window films are made of transparent high quality polyester and ultra thin metal and cost $200-$300. Log on to www.uv-shield.com to find out more.
T-shirts – a typical T-shirt has an SPF of 8 (less if it is wet). But you can boost the sun protection factor of any of your clothing up to a SPF of 30 or more by washing it with Rit SunGuard treatment ($20). Add the product during the wash cycle, and the clothing will provide extra protection for up to 20 washes.
Awnings and umbrellas – if you are sitting on a reflective surface like sand and the rays are bouncing up to you, an awning or umbrella provides little protection. But if it is made of dark, tightly woven fabric and shades your exposed skin completely, you may be getting up to SPF 30. Health 7/05.
NO INCENTIVE PASSES FOR THEM – about 20 percent of passengers catch a cold after a two-hour plane flight, according to a study last year by researchers from the University of California, San Francisco. People often blame poor ventilation, especially the recirculation of cabin air, but the study found that the infection rate was the same in planes that used 100 percent fresh air for ventilation and those that recirculated cabin air. Simple human proximity is the real culprit; people get sick on planes by sitting near people who are sneezing or coughing, and probably even more by hand-to-hand contact via contaminated objects. Best defense? – wash your hands frequently. University of California Berkeley Wellness Letter 9/03.
PLASTICS NOT GOOD FOR THE PROSTATE – it is not just the foods that you eat that can raise the cancer risk, but also what you cook the food in. Scientists at the University of Cincinnati recently discovered that a chemical used to treat polycarbonate plastic containers causes prostate cancer cells to multiply. Lab exposure to bisphenol A (BPA) increased the number of cells responsible for prostate-cancer recurrences. If you are a prostate cancer patient or survivor, avoid microwaving meals in hard plastic containers as the heat could cause BPA to leach into food. Men’s Health 5/02.
Monday, May 1, 2006
Health News
REPORTING POINT 5-06
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
PASSIVE BUT AGGRESSIVE – secondhand cigarette smoke is remarkably effective at damaging the cardiovascular system, according to a recent report in the journal Circulation. Secondhand smoke accounts for at least 35,000 deaths in the U.S. each year. Though passive smoking delivers only 1 percent as much toxins as active smoking, it has a surprisingly large effect on coronary risk: a 30 percent increase in risk, on average, compared to 80 percent for active smoking. Research reveals some of the coronary effects occur with even brief exposures (minutes to hours) to secondhand smoke. The researchers found the cardiovascular system is “exquisitely sensitive” to the toxins in secondhand smoke. There are at least a dozen effects, which interact to endanger the heart, including:
-The smoke rapidly increases the tendency of blood to clot.
-The smoke impairs the functioning of blood vessels.
-The smoke increases atherosclerosis, party by lowering HDL (good) cholesterol and oxidizing LDL (bad) cholesterol.
-The smoke increases chronic inflammation.
-The smoke creates cell-damaging free radicals.
-The smoke decreases the body’s levels of antioxidants (such as vitamin C), which help protect against free radicals.
-The smoke increases insulin resistance, which may increase the risk of Type 2 diabetes.
The smoke also increases the risk of lung cancer, respiratory disorders, and adverse effects during pregnancy. University of California Berkeley Wellness Letter 9/05.
OSTEOPOROSIS QUIZ –Misconceptions, some of which may surprise you, abound about this disease:
1. Hip fractures are the most common injuries for women with osteoporosis. True or False?
2. Tallness is a risk factor for osteoporosis-related fractures. True or False?
3. A person with osteoporosis can fracture a bone even by sneezing. True or False
4. Hip fractures are serious, but what other problem is associated with this specific injury?
Answers:
1. False. Vertebral compression fractures, which happen when the weakened bones of the spine collapse, are more common than hip fractures. One in three women over the age of 50 will suffer a vertebral fracture that can cause acute or chronic pain, height loss, and stooped shoulders.
2. True. According to the American Association of Clinical Endocrinologists, the most significant risk factor for fracture is low bone mineral density (for those who have never broken bones) and prior fractures from everyday activities. Other factors include family history of osteoporosis, older age, weight loss or low body weight, cigarette smoking, working in situations that increase the risk of falls, and tallness.
3. True. When bones become thin and weak due to osteoporosis, everyday activities such as walking or even sneezing can cause them to fracture.
4. Each year 65,000 women die from complications from hip fractures. Health 9/01.
ANOTHER TRANS-FAT RISK – according to a 14-year study of nearly 46,000 male health professionals, men who consumed the most trans fats – formed when vegetable oils are partially hydrogenated into harder fats – were more likely to develop gallstones than men who consumed the least. Trans fats increase LDL cholesterol and triglycerides and lower the good HDL cholesterol, thereby increasing the risk of gallstone formations, and they are actually worse to consume than saturated fats for the increased risk of coronary-heart disease. Trans fats are prevalent in chips, baked goods and other processed foods. Some manufacturers are cutting back on trans fats as their labeling is mandatory in 2006. (Some processed foods will boast that they are trans fat-free, yet they are made with hydrogenated oils. The FDA allows this deceptive labeling if the item results in less than 0.5 grams per serving. The only way you can know for sure if you are consuming trans fats is to read the label; if it lists any hydrogenated oils, you are consuming trans fats. The food producer may list a very small portion as a serving to met the <0.5 gram/serving guidelines. .LK)
Likewise, new research shows that upping intake of unsaturated fats can help prevent gallstones. A recently published long-term study conducted by the University of Kentucky found those with the diets highest in unsaturated fat were almost 20 percent less likely to develop gallstones than those who took in the least unsaturated fats. Linoleic acid was significantly associated with this decreased risk. A polyunsaturated fat, linolenic acid is thought to prevent bile from crystallizing into stones. Flaxseed is an excellent source of linolenic acid. University of California Berkeley Wellness Letter 9/05, Men’s Health 3/05.
SLEEP DEPRIVED? – shortchanging a good night’s sleep has many bad consequences, which we have reported in the past, including loss of mental acuity and increases in the stress hormone cortisol, which results in increased cardiovascular risk. Now a Boston University study reveals that too little sleep may raise diabetes risk. The researchers polled test subjects about their sleep habits then took blood samples to measure glucose tolerance. Those who regularly logged fewer than five hours sleep at night were 2 ½ times more likely to have diabetes than people who slept for seven or eight hours. Lack of sleep triggers the release of fatty acids, forcing the body to use insulin to eliminate them. Men’s Health 7/05.
VARIETY IS GOOD – when it comes to exercising, variety of physical activity may matter more than frequency or intensity in reducing the risk of Alzheimer’s and other types of dementia. A Johns Hopkins study of healthy older people found the more activities they engaged in – from walking and cycling to bowling and gardening – the lower their risk of dementia over the next five years. This was not true in people with a particular genetic predisposition to Alzheimer’s. A variety of exercise may keep more parts of the brain active. University of California Berkeley Wellness Letter 9/05.
A BETTER CHOICE – the oil-roasted peanuts similar to what we board on Southwest aircraft are actually a healthier choice than dry-roasted peanuts. Comparing oil with dry-roasted:
Oil-roasted with salt (1 oz) Dry-roasted with salt (1 oz.)
Calories 170 166
Protein 8 grams 7 grams
Carbohydrates 4 grams 6 grams
Total Fat 15 grams 14 grams
Saturated Fat 2 grams 2 grams
Fiber 3 grams 2 grams
Sodium 91 mgs. 230 mgs. Men’s Health 7/05.
(The honey-roasted peanuts, which are no longer served on SWA aircraft, were loaded with sugar – read the label on some of the honey-roasted nuts to see the amount of sugar contained in a single serving. LK)
WORK SMART – pushups on a Swiss ball incorporate four times the abdominal muscle recruitment compared with pushups off the ball. Men’s Health 7/05.
MICROWAVE BASICS – microwaves essentially steam foods. The waves pass through china, glass, and paper without affecting them. They work by causing the water molecules in food to vibrate and produce heat.
Microwaves cook the outside first, and then heat is conducted to the interior of the food. The interior can get much hotter than the outside layer if there is a lot of water in the middle.
All cooking destroys some nutrients, but because microwaving is fast and uses less water, the microwave-cooked food has more nutrients than with other methods. Microwaving is an excellent way to steam vegetables as their high water content makes them cook fast. A widely quoted study from Spain in 2003 did find that broccoli lost many nutrients when microwaved, but it turned out that the researchers had used five ounces of water for five ounces of broccoli – more like boiling the broccoli which does deplete nutrients. Use only two or three tablespoons of water when microwaving veggies.
PLASTIC USE IN MICROWAVE OVENS
Many plastics are safe to use in microwave ovens. Dire internet rumors have told people to beware of dangerous chemicals called plasticizers that leach into foods in the microwave. No one knows if these chemicals are a danger, especially in the small amounts that might contaminate foods in a microwave. All plastic wraps on the market are deemed safe by the FDA, and most contain o plasticizers. Buy polyethylene wraps (such as Saran or Glad Cling Wrap) if you want to be sure of avoiding plasticizers. To be on the safe side, do not let the plastic wrap touch the food while heating. When meat or cheese comes tightly wrapped in plastic, remove the wrap before microwaving. Do not put margarine tubs or plastic bags in the microwave, since they may warp, melt, or burn you. Avoid reusing the trays and cartons prepared foods come in as they are meant to be thrown away after one use. Consider covering foods in the microwave with paper towels instead of plastic wrap when reheating foods.
TESTING DISHES FOR THE MICROWAVE
Put an empty dish in the microwave along with a cup of water in a glass container. Microwave on high for one minute - if the dish gets hot, don't use it. If it stays cools, it is microwave-safe. Even microwave-safe dishes eventually absorb the heat from the contents and may be too hot to handle.
PAPER USE IN THE MICROWAVE
Some paper is a fire hazard. You can use wax paper, cooking bags, parchment paper, paper plates, and white paper towels. Do not use recycled paper, newsprint, or brown grocery bags. Recycled material may have minute amounts of metal that can cause a fire. White is usually safer than printed or tinted paper.
HAZARDOUS MICROWAVE FOODS
Any food in a tight skin or shell may allow the water inside to expand and burst through. Before microwaving a potato, pierce the skin or remove a strip of peel; always halve winter squash and similar vegetables before microwaving. Do not put an egg in the microwave without removing the shell. Boil an egg the conventional way, on the stove. Microwaving is fine for scrambled or poached eggs (pierce the yolk so it will not burst). Use caution when opening a bag of microwaved popcorn (read the label to see that most microwaved popcorn contains harmful trans-fats [hydrogenated oils] - consider cooking popping popcorn with olive oil on a cook top and instead you will get heart-healthy mono-unsaturated fats-LK).
MICROWAVE RADIATION HAZARDS
In most Western countries, microwave ovens must meet safety standards that last throughout the lifetime of the appliance. They must have an interlock system that shuts down microwaves as soon as the door latch is released. If the first system does not operate, there is a second device that shuts it down. If you hear a noise after you open the oven, it is usually the fan. Maximum leakage allowed when the oven is closed is 5 milliwatts per square centimeter at a 2-inch distance from the oven. This is far below any harmful level, and as you move away from the microwave, those levels decrease. Ovens are highly resistant to leakage.
PROBLEMS WITH MICROWAVES
The largest apparent problem with microwave cooking is that it tends to cook unevenly, leaving undercooked spots - a potential cause of food poisoning. A turntable can help or you can turn the food yourself halfway through preparation, or stir it. When cooking meats, check with a meat thermometer in several places to make sure it is done.
Microwaving does not alter molecules or DNA, nor does it create free radicals. University of California Berkeley Wellness Letter 9/05.
.
FRUIT FACT – there are double the cell-repairing antioxidants in dried fruit than in fresh fruit. Dried fruit is easy to take on a trip, keeps indefinitely, and is a nutritious snack choice.
Dried fruit is loaded with fiber and nutrients: a ½ cup serving of apricots has 2.5 grams of fiber, 106 calories, 956 mcg beta-carotene, 24 mg calcium, 514 mg potassium, and 1.9 mgs vitamin E. Journal of Agricultural Food Chemistry, Men’s Health 3/05.
DIZZINESS WHILE EXERCISING? – if you experience weakness and dizziness while exercising, one possibility is exercise-induced high blood pressure. In some apparently fit people, it is possible that the arteries cannot handle the strain of exercise, so blood pressure rises. This condition may be genetic and it usually does not have any other symptoms.
Some physicians feel that high blood pressure during exercise may be itself a risk factor for heart disease and may predate the onset of typical hypertension. If you typically experience these symptoms while exercising, check with your physician. Men’s Health 3/05.
GIVE ELITT A REST – nonstop staring at your computer monitor will result in eyestrain. Long-term consequences are worse: nearsighted people logging many hours at a computer may be much more susceptible to glaucoma, a condition in which damage to the optic nerve causes vision loss. Japanese researchers evaluated myopic individuals who used their computers for four or more hours daily over a period of 10 to 20 years. These people were 70 percent more likely to exhibit early signs of glaucoma than those who logged on less. One theory is that chronic eyestrain gradually weakens the optic nerve. If you are nearsighted and are spending many hours staring at a computer monitor, give your eyes a break occasionally – even take a short walk outside. Men’s Health 3/05.
NOT ALL REDS ARE EQUAL – red wines contain a powerful antioxidant resveratrol, which is believed to reduce some cancer and heart disease risk. Researchers at the University of Mississippi analyzed 11 varietals and found these five led the pack in resveratrol:
1. Pinot Noir (California) 5.01 milligrams resveratrol/liter
2. Beaujolais (France) 3.55 mgs/liter
3. Cabernet Sauvignon/Merlot (Chile) 1.56 mgs/liter
4. Zinfandel (California) 1.38 mgs/liter
5. Cabernet Sauvignon (California) 0.99 mgs/liter Men’s Health 3/05.
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
PASSIVE BUT AGGRESSIVE – secondhand cigarette smoke is remarkably effective at damaging the cardiovascular system, according to a recent report in the journal Circulation. Secondhand smoke accounts for at least 35,000 deaths in the U.S. each year. Though passive smoking delivers only 1 percent as much toxins as active smoking, it has a surprisingly large effect on coronary risk: a 30 percent increase in risk, on average, compared to 80 percent for active smoking. Research reveals some of the coronary effects occur with even brief exposures (minutes to hours) to secondhand smoke. The researchers found the cardiovascular system is “exquisitely sensitive” to the toxins in secondhand smoke. There are at least a dozen effects, which interact to endanger the heart, including:
-The smoke rapidly increases the tendency of blood to clot.
-The smoke impairs the functioning of blood vessels.
-The smoke increases atherosclerosis, party by lowering HDL (good) cholesterol and oxidizing LDL (bad) cholesterol.
-The smoke increases chronic inflammation.
-The smoke creates cell-damaging free radicals.
-The smoke decreases the body’s levels of antioxidants (such as vitamin C), which help protect against free radicals.
-The smoke increases insulin resistance, which may increase the risk of Type 2 diabetes.
The smoke also increases the risk of lung cancer, respiratory disorders, and adverse effects during pregnancy. University of California Berkeley Wellness Letter 9/05.
OSTEOPOROSIS QUIZ –Misconceptions, some of which may surprise you, abound about this disease:
1. Hip fractures are the most common injuries for women with osteoporosis. True or False?
2. Tallness is a risk factor for osteoporosis-related fractures. True or False?
3. A person with osteoporosis can fracture a bone even by sneezing. True or False
4. Hip fractures are serious, but what other problem is associated with this specific injury?
Answers:
1. False. Vertebral compression fractures, which happen when the weakened bones of the spine collapse, are more common than hip fractures. One in three women over the age of 50 will suffer a vertebral fracture that can cause acute or chronic pain, height loss, and stooped shoulders.
2. True. According to the American Association of Clinical Endocrinologists, the most significant risk factor for fracture is low bone mineral density (for those who have never broken bones) and prior fractures from everyday activities. Other factors include family history of osteoporosis, older age, weight loss or low body weight, cigarette smoking, working in situations that increase the risk of falls, and tallness.
3. True. When bones become thin and weak due to osteoporosis, everyday activities such as walking or even sneezing can cause them to fracture.
4. Each year 65,000 women die from complications from hip fractures. Health 9/01.
ANOTHER TRANS-FAT RISK – according to a 14-year study of nearly 46,000 male health professionals, men who consumed the most trans fats – formed when vegetable oils are partially hydrogenated into harder fats – were more likely to develop gallstones than men who consumed the least. Trans fats increase LDL cholesterol and triglycerides and lower the good HDL cholesterol, thereby increasing the risk of gallstone formations, and they are actually worse to consume than saturated fats for the increased risk of coronary-heart disease. Trans fats are prevalent in chips, baked goods and other processed foods. Some manufacturers are cutting back on trans fats as their labeling is mandatory in 2006. (Some processed foods will boast that they are trans fat-free, yet they are made with hydrogenated oils. The FDA allows this deceptive labeling if the item results in less than 0.5 grams per serving. The only way you can know for sure if you are consuming trans fats is to read the label; if it lists any hydrogenated oils, you are consuming trans fats. The food producer may list a very small portion as a serving to met the <0.5 gram/serving guidelines. .LK)
Likewise, new research shows that upping intake of unsaturated fats can help prevent gallstones. A recently published long-term study conducted by the University of Kentucky found those with the diets highest in unsaturated fat were almost 20 percent less likely to develop gallstones than those who took in the least unsaturated fats. Linoleic acid was significantly associated with this decreased risk. A polyunsaturated fat, linolenic acid is thought to prevent bile from crystallizing into stones. Flaxseed is an excellent source of linolenic acid. University of California Berkeley Wellness Letter 9/05, Men’s Health 3/05.
SLEEP DEPRIVED? – shortchanging a good night’s sleep has many bad consequences, which we have reported in the past, including loss of mental acuity and increases in the stress hormone cortisol, which results in increased cardiovascular risk. Now a Boston University study reveals that too little sleep may raise diabetes risk. The researchers polled test subjects about their sleep habits then took blood samples to measure glucose tolerance. Those who regularly logged fewer than five hours sleep at night were 2 ½ times more likely to have diabetes than people who slept for seven or eight hours. Lack of sleep triggers the release of fatty acids, forcing the body to use insulin to eliminate them. Men’s Health 7/05.
VARIETY IS GOOD – when it comes to exercising, variety of physical activity may matter more than frequency or intensity in reducing the risk of Alzheimer’s and other types of dementia. A Johns Hopkins study of healthy older people found the more activities they engaged in – from walking and cycling to bowling and gardening – the lower their risk of dementia over the next five years. This was not true in people with a particular genetic predisposition to Alzheimer’s. A variety of exercise may keep more parts of the brain active. University of California Berkeley Wellness Letter 9/05.
A BETTER CHOICE – the oil-roasted peanuts similar to what we board on Southwest aircraft are actually a healthier choice than dry-roasted peanuts. Comparing oil with dry-roasted:
Oil-roasted with salt (1 oz) Dry-roasted with salt (1 oz.)
Calories 170 166
Protein 8 grams 7 grams
Carbohydrates 4 grams 6 grams
Total Fat 15 grams 14 grams
Saturated Fat 2 grams 2 grams
Fiber 3 grams 2 grams
Sodium 91 mgs. 230 mgs. Men’s Health 7/05.
(The honey-roasted peanuts, which are no longer served on SWA aircraft, were loaded with sugar – read the label on some of the honey-roasted nuts to see the amount of sugar contained in a single serving. LK)
WORK SMART – pushups on a Swiss ball incorporate four times the abdominal muscle recruitment compared with pushups off the ball. Men’s Health 7/05.
MICROWAVE BASICS – microwaves essentially steam foods. The waves pass through china, glass, and paper without affecting them. They work by causing the water molecules in food to vibrate and produce heat.
Microwaves cook the outside first, and then heat is conducted to the interior of the food. The interior can get much hotter than the outside layer if there is a lot of water in the middle.
All cooking destroys some nutrients, but because microwaving is fast and uses less water, the microwave-cooked food has more nutrients than with other methods. Microwaving is an excellent way to steam vegetables as their high water content makes them cook fast. A widely quoted study from Spain in 2003 did find that broccoli lost many nutrients when microwaved, but it turned out that the researchers had used five ounces of water for five ounces of broccoli – more like boiling the broccoli which does deplete nutrients. Use only two or three tablespoons of water when microwaving veggies.
PLASTIC USE IN MICROWAVE OVENS
Many plastics are safe to use in microwave ovens. Dire internet rumors have told people to beware of dangerous chemicals called plasticizers that leach into foods in the microwave. No one knows if these chemicals are a danger, especially in the small amounts that might contaminate foods in a microwave. All plastic wraps on the market are deemed safe by the FDA, and most contain o plasticizers. Buy polyethylene wraps (such as Saran or Glad Cling Wrap) if you want to be sure of avoiding plasticizers. To be on the safe side, do not let the plastic wrap touch the food while heating. When meat or cheese comes tightly wrapped in plastic, remove the wrap before microwaving. Do not put margarine tubs or plastic bags in the microwave, since they may warp, melt, or burn you. Avoid reusing the trays and cartons prepared foods come in as they are meant to be thrown away after one use. Consider covering foods in the microwave with paper towels instead of plastic wrap when reheating foods.
TESTING DISHES FOR THE MICROWAVE
Put an empty dish in the microwave along with a cup of water in a glass container. Microwave on high for one minute - if the dish gets hot, don't use it. If it stays cools, it is microwave-safe. Even microwave-safe dishes eventually absorb the heat from the contents and may be too hot to handle.
PAPER USE IN THE MICROWAVE
Some paper is a fire hazard. You can use wax paper, cooking bags, parchment paper, paper plates, and white paper towels. Do not use recycled paper, newsprint, or brown grocery bags. Recycled material may have minute amounts of metal that can cause a fire. White is usually safer than printed or tinted paper.
HAZARDOUS MICROWAVE FOODS
Any food in a tight skin or shell may allow the water inside to expand and burst through. Before microwaving a potato, pierce the skin or remove a strip of peel; always halve winter squash and similar vegetables before microwaving. Do not put an egg in the microwave without removing the shell. Boil an egg the conventional way, on the stove. Microwaving is fine for scrambled or poached eggs (pierce the yolk so it will not burst). Use caution when opening a bag of microwaved popcorn (read the label to see that most microwaved popcorn contains harmful trans-fats [hydrogenated oils] - consider cooking popping popcorn with olive oil on a cook top and instead you will get heart-healthy mono-unsaturated fats-LK).
MICROWAVE RADIATION HAZARDS
In most Western countries, microwave ovens must meet safety standards that last throughout the lifetime of the appliance. They must have an interlock system that shuts down microwaves as soon as the door latch is released. If the first system does not operate, there is a second device that shuts it down. If you hear a noise after you open the oven, it is usually the fan. Maximum leakage allowed when the oven is closed is 5 milliwatts per square centimeter at a 2-inch distance from the oven. This is far below any harmful level, and as you move away from the microwave, those levels decrease. Ovens are highly resistant to leakage.
PROBLEMS WITH MICROWAVES
The largest apparent problem with microwave cooking is that it tends to cook unevenly, leaving undercooked spots - a potential cause of food poisoning. A turntable can help or you can turn the food yourself halfway through preparation, or stir it. When cooking meats, check with a meat thermometer in several places to make sure it is done.
Microwaving does not alter molecules or DNA, nor does it create free radicals. University of California Berkeley Wellness Letter 9/05.
.
FRUIT FACT – there are double the cell-repairing antioxidants in dried fruit than in fresh fruit. Dried fruit is easy to take on a trip, keeps indefinitely, and is a nutritious snack choice.
Dried fruit is loaded with fiber and nutrients: a ½ cup serving of apricots has 2.5 grams of fiber, 106 calories, 956 mcg beta-carotene, 24 mg calcium, 514 mg potassium, and 1.9 mgs vitamin E. Journal of Agricultural Food Chemistry, Men’s Health 3/05.
DIZZINESS WHILE EXERCISING? – if you experience weakness and dizziness while exercising, one possibility is exercise-induced high blood pressure. In some apparently fit people, it is possible that the arteries cannot handle the strain of exercise, so blood pressure rises. This condition may be genetic and it usually does not have any other symptoms.
Some physicians feel that high blood pressure during exercise may be itself a risk factor for heart disease and may predate the onset of typical hypertension. If you typically experience these symptoms while exercising, check with your physician. Men’s Health 3/05.
GIVE ELITT A REST – nonstop staring at your computer monitor will result in eyestrain. Long-term consequences are worse: nearsighted people logging many hours at a computer may be much more susceptible to glaucoma, a condition in which damage to the optic nerve causes vision loss. Japanese researchers evaluated myopic individuals who used their computers for four or more hours daily over a period of 10 to 20 years. These people were 70 percent more likely to exhibit early signs of glaucoma than those who logged on less. One theory is that chronic eyestrain gradually weakens the optic nerve. If you are nearsighted and are spending many hours staring at a computer monitor, give your eyes a break occasionally – even take a short walk outside. Men’s Health 3/05.
NOT ALL REDS ARE EQUAL – red wines contain a powerful antioxidant resveratrol, which is believed to reduce some cancer and heart disease risk. Researchers at the University of Mississippi analyzed 11 varietals and found these five led the pack in resveratrol:
1. Pinot Noir (California) 5.01 milligrams resveratrol/liter
2. Beaujolais (France) 3.55 mgs/liter
3. Cabernet Sauvignon/Merlot (Chile) 1.56 mgs/liter
4. Zinfandel (California) 1.38 mgs/liter
5. Cabernet Sauvignon (California) 0.99 mgs/liter Men’s Health 3/05.
Saturday, April 1, 2006
Health News
REPORTING POINT 4-06
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
AVOIDING THE STONES – German researchers found that drinking blackcurrant juice can increase the pH level of urine. The higher the pH, the less likely you are to develop kidney stones. One source of the juice is www.bridgeberries.com. Men’s Health 4/03.
FLAXSEED FACTS – the flax plant yields fiber from which linen is woven, as well as seeds and oil. The oil, also called linseed oil, has many industrial uses – it is an important ingredient in paints, varnishes, and linoleum. Flaxseed oil also comes in an edible form, sold mostly at health-food stores. Like olive, canola, and most other plant oils, it is highly unsaturated and heart-healthy. Flaxseeds also have another component – lignans – that may have anti-cancer properties.
Lignans are a type of fiber, and at the same time a type of phytoestrogen – a chemical similar to the human hormone estrogen. Flaxseeds are the richest source of lignans. When you eat lignans, bacteria in the digestive tract convert them into estrogen-like substances called enterodiol and enterolactone, which are thought to have anti-tumor effects. Lignans and other flaxseed components may also have antioxidant properties meaning that they may reduce the activity of cell-damaging free radicals. Flaxseed oil lacks lignans, but some processors add them to their oil.
Some recent studies of cancer patients who consumed flaxseeds have produced some encouraging results. One study with men with prostate cancer who ate an ounce of ground flaxseeds (almost three tablespoons) a day as part of a very low-fat diet were able to slow the progress of their cancers between the time they were diagnosed and the time of surgery. A similar study of women awaiting surgery for breast cancer found that those who ate a flaxseed muffin daily (with four tablespoons of ground flaxseeds per muffin) had a slower tumor growth rate.
While these studies are promising, scientists do not know what component in flaxseeds may provide these beneficial results. It is important to remember that plant estrogens, like human hormones, are not always benign. At high doses, and no one knows how much is too much, lignans might turn into cancer promoters. Some animal studies show that high doses of plant estrogens can cause cancer cells to proliferate.
Besides lignans, flaxseeds and their oil are also the best food sources of an essential fatty acid, alpha-linolenic acid. “Essential” means we must consume it because our bodies cannot manufacture it. Essential fatty acids are important for cell membranes, blood pressure regulation, and other functions. Alpha-linolenic acid is an omega-3, similar to some of the fatty acids in fish oil. Like aspirin, omega-3s may reduce blood clotting, thus lessening the chance of a fatal heart attack. Flaxseeds and their oil may also lower total blood cholesterol, as well as LDL “bad” cholesterol as any unsaturated fat will do, especially when substituted for saturated fats. The fiber in flaxseeds may also help against cholesterol, since it soluble – similar to the fiber in oats.
Several population studies have linked a high intake of alpha-linolenic acid with a reduced risk of heart disease and/or death from heart disease. A French study found that a diet relatively rich in alpha-linolenic acid greatly reduced the risk of second heart attacks. Alpha-linolenic acid is also found in canola oil, soybean oil and walnuts.
All plant food, including flax, have good things to offer. Garlic, onions, tomatoes, broccoli, legumes, and whole grains all have a range of beneficial chemicals. But if your diet consists mainly of processed foods and proteins sources laden with saturated fats, adding flax will not help much.
Flaxseeds have a pleasant, nutty flavor and taste good sprinkled on salads, cooked vegetables, or cereals and smoothies.
Ground flaxseeds or else chew very well as whole seeds will pass through the body undigested.
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
AVOIDING THE STONES – German researchers found that drinking blackcurrant juice can increase the pH level of urine. The higher the pH, the less likely you are to develop kidney stones. One source of the juice is www.bridgeberries.com. Men’s Health 4/03.
FLAXSEED FACTS – the flax plant yields fiber from which linen is woven, as well as seeds and oil. The oil, also called linseed oil, has many industrial uses – it is an important ingredient in paints, varnishes, and linoleum. Flaxseed oil also comes in an edible form, sold mostly at health-food stores. Like olive, canola, and most other plant oils, it is highly unsaturated and heart-healthy. Flaxseeds also have another component – lignans – that may have anti-cancer properties.
Lignans are a type of fiber, and at the same time a type of phytoestrogen – a chemical similar to the human hormone estrogen. Flaxseeds are the richest source of lignans. When you eat lignans, bacteria in the digestive tract convert them into estrogen-like substances called enterodiol and enterolactone, which are thought to have anti-tumor effects. Lignans and other flaxseed components may also have antioxidant properties meaning that they may reduce the activity of cell-damaging free radicals. Flaxseed oil lacks lignans, but some processors add them to their oil.
Some recent studies of cancer patients who consumed flaxseeds have produced some encouraging results. One study with men with prostate cancer who ate an ounce of ground flaxseeds (almost three tablespoons) a day as part of a very low-fat diet were able to slow the progress of their cancers between the time they were diagnosed and the time of surgery. A similar study of women awaiting surgery for breast cancer found that those who ate a flaxseed muffin daily (with four tablespoons of ground flaxseeds per muffin) had a slower tumor growth rate.
While these studies are promising, scientists do not know what component in flaxseeds may provide these beneficial results. It is important to remember that plant estrogens, like human hormones, are not always benign. At high doses, and no one knows how much is too much, lignans might turn into cancer promoters. Some animal studies show that high doses of plant estrogens can cause cancer cells to proliferate.
Besides lignans, flaxseeds and their oil are also the best food sources of an essential fatty acid, alpha-linolenic acid. “Essential” means we must consume it because our bodies cannot manufacture it. Essential fatty acids are important for cell membranes, blood pressure regulation, and other functions. Alpha-linolenic acid is an omega-3, similar to some of the fatty acids in fish oil. Like aspirin, omega-3s may reduce blood clotting, thus lessening the chance of a fatal heart attack. Flaxseeds and their oil may also lower total blood cholesterol, as well as LDL “bad” cholesterol as any unsaturated fat will do, especially when substituted for saturated fats. The fiber in flaxseeds may also help against cholesterol, since it soluble – similar to the fiber in oats.
Several population studies have linked a high intake of alpha-linolenic acid with a reduced risk of heart disease and/or death from heart disease. A French study found that a diet relatively rich in alpha-linolenic acid greatly reduced the risk of second heart attacks. Alpha-linolenic acid is also found in canola oil, soybean oil and walnuts.
All plant food, including flax, have good things to offer. Garlic, onions, tomatoes, broccoli, legumes, and whole grains all have a range of beneficial chemicals. But if your diet consists mainly of processed foods and proteins sources laden with saturated fats, adding flax will not help much.
Flaxseeds have a pleasant, nutty flavor and taste good sprinkled on salads, cooked vegetables, or cereals and smoothies.
Ground flaxseeds or else chew very well as whole seeds will pass through the body undigested.
Wednesday, March 1, 2006
Health News
REPORTING POINT 3-06
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
SLEEP MORE, WEIGH LESS – research shows that not getting enough sleep can increase the appetite and slow down the body’s metabolism, causing weight gain. Sleep deprivation appears to increase your production of cortisol, a hormone that helps regulate the appetite. Insufficient sleep may also interfere with the body’s ability to burn off carbohydrates causing spikes in the blood-sugar level and putting the body into fat-storage mode. You need seven to eight hours a night. Men’s Health 4/03.
HOSPITAL ROULETTE – each year, as many as 100,000 people die in U.S. hospitals due to medical errors. These errors include anything from nurses giving the wrong medication to doctors operating on the wrong organ. Additionally, nearly two million people pick up infections in hospitals every year and 90,000 die of these infections.
Pennsylvania recently became the first state to publicly report the toll hospital infections take, saying that more than 11,600 patients got infections while in hospitals in 2004. Those hospital infections led to an additional 1,500 deaths, many may have been caused simply by staff failing to wash their hands.
Many consumer groups, including Consumers Union, feel reporting hospitals’ infection rates will spur hospitals to improve efforts to prevent infections. Medicare includes information about surgical infections on its Hospital Compare website.
The Pennsylvania report showed infections struck 7.5 patients per 1,000 and likely underestimates the true number because not all the state’s 173 hospitals reported data. .
CHOOSING A HOSPITAL
From September through May, teaching hospitals offer some of the best medical care available. Teaching hospitals typically employ leading researchers who have developed and use the latest advances in medicine and technology. These teaching hospitals are also staffed with medical students, interns, and residents. Every June, when the academic year begins, they all move up a notch in the hospital hierarchy – that is when they are going to be in a new position and learning new things and basically training on the patient – a new “lance” physician. So while you should start your search with a list of the local teaching hospitals (see www.aamc.org), do not schedule surgery at one of them during the summer months.
NURSE STAFFING
The more nurses, the better. In a recent study published in the Journal of the American Medical Association, researchers found that nursing shortages were directly associated with medical errors and deaths. The reason is that overworked and rushed nurses are more likely to make mistakes. For every additional patient the average nurse has to care for, that hospital’s mortality rate rises. Go to the American Nurses Credentialing Center at www.nursingworld.org.ancc and click on “Magnet recognition” for a list of hospitals that meet standards for both quantity and quality of nurses.
QUALITY CONTROL
To find out how a hospital treats or mistreats its patients before you actually become one, log on to www.jcaho.org and use the “quality check” to search hospitals. The Joint Commission on the Accreditation of Healthcare Organizations (JCAHO) rates hospitals. If a hospital passes JCAHO’s accreditation, it means that hospital is working toward protecting the patient – those with the highest scores have the lowest rates of medication errors and hospital-acquired infections.
THE EMERGENCY ROOM
If you experience an emergency during regular working hours, have someone call your primary-care physician to contact the E.R.
The fabric –upholstered chairs in the waiting room can harbor many bacteria and viruses from previous patients. These chairs cannot be cleaned and wiped off so they have been exposed to urine, vomit, and lice. Try standing or if sitting, seek out a vinyl chair, which has a better chance of being cleaned occasionally.
Once you get to see the attending E.R. physician, call attention to every symptom you are experiencing, even if it is something that is seemingly minor., like sweating. Heavy perspiration is actually a heart-attack symptom that many people don’t think to mention, and telling someone about it can cut down on the E.R. waiting time. Even feeling anxiety will shorten your waiting time as it can be a preliminary sign of a cardiac problem.
Tend to suffer in silence? Reconsider, as all JCAHO accredited hospitals require E.R. nurses to ask patients to rate their pain levels. A person with severe pain would be treated more quickly, as the pain could be a symptom of an emergency in the making.
While the sheets on an E.R. gurney are changed after every patient, the mattress is there to stay. Combine that with the fact that some nurses use mattresses as pincushions to hold their used hypodermics. Because of the body heat of patients on the beds, these mattresses are a great medium for growing bacteria. Request a couple extra sheets to put an additional barrier between you and the mattress.
Anytime a nurse or physician’s assistant comes to start an IV, change a bandage, or check sutures, the nurse or P.A. should be wearing gloves – new gloves. Ask the attending professional to don a new pair of gloves before touching you. Also, for anything more severe than stitches or a sprain, ask to see the attending physician
In an E.R., some drugs (such as local anesthetics) come in vials that are intended for multiple doses – on different patients. The vial is labeled as either multiuse or disposable. With multiuse vials, the protocol is for the rubber seal on the vial to be swabbed with alcohol between uses, but some workers occasionally forget. Serious blood-borne illnesses, such as HIV, could be passed to the patient.
PREPARING FOR SCHEDULED SURGERY
One week before scheduled surgery, begin drinking 8 to 10 glasses of water every day. People tend to shy away from fluids because they are sick and in pain and their thirst center is “off.” But if you are dehydrated, surgery can cause blood-pressure complications and make one more susceptible to infections and shock.
Cease taking herbal supplements prior to scheduled surgery as many herbal supplements can cause surgical complications such as slower wound healing, medication interactions, lower blood pressure, and an increased risk of prolonged bleeding.
AVOIDING INFECTIONS
Avoid being handled by anyone with artificial fingernails as the artificial nails can harbor up to 44 percent more bacteria than those without artificial nails.
A study in the Archives of Internal Medicine showed that a doctor’s stethoscope can transit infectious microorganisms. Ask if it can be cleaned with an alcohol-based gel.
Don’t touch yourself anywhere you have stitches or have an IV running into your body. Many hospital-acquired infections are from organisms that are already on the patient’s body. Since you may forget or touch your incision while you are sleeping, rub your hands with antibacterial hand gel several times a day and before going to sleep.
SURVIVING THE HOSPITAL ROOM
According to the Centers for Disease Control, urinary-tract infections account for up to 40 percent of all hospital-acquired infections. Contaminated catheters cause a great majority of these infections. Nurses may put a catheter on a patient’s sheet while prepping the person’s body. Even though the body site is sterile, the catheter would then be contaminated. Ask for a condom catheter which is a tube that goes over the penis, rather than being inserted.
Question everything. When there are two people in a room, nurses can get patients mixed up, especially if they have not met the patient before. Simply saying, “Remind me what the medicine is and what it is for” works because it is nonconfrontational.
The body temperature drops during the first hour of anesthesia, which in turn limits the flow of oxygen to the surgical site and increases the chance of infection. One study in Lancet showed that patients with lower body temperatures had three times more surgical-site infections than those who went under the knife warm. Two hours before surgery, cover up with blankets or turn up the room temperature slightly.
Once you are fully conscious and have your physician’s ok, get out of bed and move around – even if you’d rather rest. When you are lying down for long periods, mucus collects in the lungs. If it builds up, the lungs won’t be able to expand fully, which will increase the chance of pneumonia. One of the biggest causes of infection is not getting enough movement in the lungs.
Your main strategy is to:
1. Wash your hands
2 Use antibacterial soap
3 With your physician’s permission, start a course of antibiotics prior to surgery
4 Don’t shave (shaving causes small cuts that can harbor bacteria and viruses – let the hospital staff shave you 30 minutes prior to surgery to minimize infection risk.)
5 Keep warm prior to surgery
6 Be sure the physician’s stethoscope is clean
7 Avoid a catheter if possible. Men’s Health 10/03, USA Today 7/13/05.
CLEAR-SKIN DIET – greasy foods and chocolates have long had a reputation for causing acne, but according to research from Colorado State University, highly refined breads and cereals are a primary trigger of pimples. When you eat highly refined carbohydrates, the blood sugar spikes, increasing the body’s production of pore-clogging hormones. In parts of the world where people don’t eat refined carbohydrates, acne is almost nonexistent, so the evidence against refined carbs is pretty compelling. Even as an adult, limiting the amount of pizza, bread, and soda in the diet can reduce the chances of an occasional outbreak. Men’s Health 4/03.
VITAMIN E FOR YOUR EAR? – new research from Israel shows that vitamin E may help prevent and even reverse hearing loss. Researchers treated test subjects suffering from sudden hearing loss with either bed rest and steroid shots, or rest, shots, and 400 milligrams of vitamin E twice daily. Most of those who supplemented with E recovered 75 percent or more of their hearing, compared with just half of the people who received the standard treatment. The scientists believe that the vitamin may help repair oxidative damage that loud noises inflict on the delicate structures of the inner ear. Men’s Health 1/05.
JUST ONCE A MONTH – you are 43 percent less likely to have a stroke if you eat a single serving of fish just once a month. Journal of the American Medical Association.
IT DOESN’T TAKE MUCH- you don’t have to become a vegan to benefit from eating vegetarian foods. According to a Canadian study, adding just a few vegetarian foods to the diet could significantly lower cholesterol levels. Researchers at St. Michael’s Hospital in Toronto had test subjects add several servings of foods like whole grains, nuts, beans, and tofu to their diets each day. One month later, the LDL (bad) cholesterol levels were nearly 30percent lower than when the trial began. The study’s author believes that changing your diet can be just as effective as taking cholesterol-lowering drugs. Men’s Health 4/03.
“How old would you be if you didn’t know how old you were?” Satchel Paige.
“You can be about as old as you choose to be.” Steve Spurrier
FISH = BRAIN FOOD – eating fish at least once a week is good for the brain, slowing age-related mental decline by the equivalent of three to four years. Recent research, published in Archives of Neurology, adds to growing evidence that a fish-rich diet helps keep the mind sharp. Previous studies found that people who ate fish lowered their risk of Alzheimer’s disease and stroke. For the study, researchers measured how well test subjects did on simple tests, such as recalling details of a story. The participants, all 65 or older, took the tests three times over six years and filled out a questionnaire about what they ate. Those who ate one fish meal a week had a 10 percent slower decline in thinking than a control group; those eating two fish meals a week showed a 13 percent slower decline.
TRUE BLUE – half of all the Viagra available on the internet could be fake, according t research presented at the British Pharmaceutical Conference. Viagra’s manufacturer, Pfizer, advise buying online only from pharmacies that require a doctor’s prescription, are certified by the National Association of Boards of Pharmacy, and list a U.S. address. Also be suspicious of low prices as real Viagra costs $8 - $12 per pill. Men’s Health 1/05.
From the Flight Surgeon:
"A Letter to My Southwest Airlines Family Members"
by Joe Battersby, D.O.
FAA Medical Examiner
(note – Joe wrote this letter to thank the pilots for their generous gifts to Margaret, Mary Jane, and him. – LK)
(Mary Jane and Joe in their new SWA leather jackets)
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
SLEEP MORE, WEIGH LESS – research shows that not getting enough sleep can increase the appetite and slow down the body’s metabolism, causing weight gain. Sleep deprivation appears to increase your production of cortisol, a hormone that helps regulate the appetite. Insufficient sleep may also interfere with the body’s ability to burn off carbohydrates causing spikes in the blood-sugar level and putting the body into fat-storage mode. You need seven to eight hours a night. Men’s Health 4/03.
HOSPITAL ROULETTE – each year, as many as 100,000 people die in U.S. hospitals due to medical errors. These errors include anything from nurses giving the wrong medication to doctors operating on the wrong organ. Additionally, nearly two million people pick up infections in hospitals every year and 90,000 die of these infections.
Pennsylvania recently became the first state to publicly report the toll hospital infections take, saying that more than 11,600 patients got infections while in hospitals in 2004. Those hospital infections led to an additional 1,500 deaths, many may have been caused simply by staff failing to wash their hands.
Many consumer groups, including Consumers Union, feel reporting hospitals’ infection rates will spur hospitals to improve efforts to prevent infections. Medicare includes information about surgical infections on its Hospital Compare website.
The Pennsylvania report showed infections struck 7.5 patients per 1,000 and likely underestimates the true number because not all the state’s 173 hospitals reported data. .
CHOOSING A HOSPITAL
From September through May, teaching hospitals offer some of the best medical care available. Teaching hospitals typically employ leading researchers who have developed and use the latest advances in medicine and technology. These teaching hospitals are also staffed with medical students, interns, and residents. Every June, when the academic year begins, they all move up a notch in the hospital hierarchy – that is when they are going to be in a new position and learning new things and basically training on the patient – a new “lance” physician. So while you should start your search with a list of the local teaching hospitals (see www.aamc.org), do not schedule surgery at one of them during the summer months.
NURSE STAFFING
The more nurses, the better. In a recent study published in the Journal of the American Medical Association, researchers found that nursing shortages were directly associated with medical errors and deaths. The reason is that overworked and rushed nurses are more likely to make mistakes. For every additional patient the average nurse has to care for, that hospital’s mortality rate rises. Go to the American Nurses Credentialing Center at www.nursingworld.org.ancc and click on “Magnet recognition” for a list of hospitals that meet standards for both quantity and quality of nurses.
QUALITY CONTROL
To find out how a hospital treats or mistreats its patients before you actually become one, log on to www.jcaho.org and use the “quality check” to search hospitals. The Joint Commission on the Accreditation of Healthcare Organizations (JCAHO) rates hospitals. If a hospital passes JCAHO’s accreditation, it means that hospital is working toward protecting the patient – those with the highest scores have the lowest rates of medication errors and hospital-acquired infections.
THE EMERGENCY ROOM
If you experience an emergency during regular working hours, have someone call your primary-care physician to contact the E.R.
The fabric –upholstered chairs in the waiting room can harbor many bacteria and viruses from previous patients. These chairs cannot be cleaned and wiped off so they have been exposed to urine, vomit, and lice. Try standing or if sitting, seek out a vinyl chair, which has a better chance of being cleaned occasionally.
Once you get to see the attending E.R. physician, call attention to every symptom you are experiencing, even if it is something that is seemingly minor., like sweating. Heavy perspiration is actually a heart-attack symptom that many people don’t think to mention, and telling someone about it can cut down on the E.R. waiting time. Even feeling anxiety will shorten your waiting time as it can be a preliminary sign of a cardiac problem.
Tend to suffer in silence? Reconsider, as all JCAHO accredited hospitals require E.R. nurses to ask patients to rate their pain levels. A person with severe pain would be treated more quickly, as the pain could be a symptom of an emergency in the making.
While the sheets on an E.R. gurney are changed after every patient, the mattress is there to stay. Combine that with the fact that some nurses use mattresses as pincushions to hold their used hypodermics. Because of the body heat of patients on the beds, these mattresses are a great medium for growing bacteria. Request a couple extra sheets to put an additional barrier between you and the mattress.
Anytime a nurse or physician’s assistant comes to start an IV, change a bandage, or check sutures, the nurse or P.A. should be wearing gloves – new gloves. Ask the attending professional to don a new pair of gloves before touching you. Also, for anything more severe than stitches or a sprain, ask to see the attending physician
In an E.R., some drugs (such as local anesthetics) come in vials that are intended for multiple doses – on different patients. The vial is labeled as either multiuse or disposable. With multiuse vials, the protocol is for the rubber seal on the vial to be swabbed with alcohol between uses, but some workers occasionally forget. Serious blood-borne illnesses, such as HIV, could be passed to the patient.
PREPARING FOR SCHEDULED SURGERY
One week before scheduled surgery, begin drinking 8 to 10 glasses of water every day. People tend to shy away from fluids because they are sick and in pain and their thirst center is “off.” But if you are dehydrated, surgery can cause blood-pressure complications and make one more susceptible to infections and shock.
Cease taking herbal supplements prior to scheduled surgery as many herbal supplements can cause surgical complications such as slower wound healing, medication interactions, lower blood pressure, and an increased risk of prolonged bleeding.
AVOIDING INFECTIONS
Avoid being handled by anyone with artificial fingernails as the artificial nails can harbor up to 44 percent more bacteria than those without artificial nails.
A study in the Archives of Internal Medicine showed that a doctor’s stethoscope can transit infectious microorganisms. Ask if it can be cleaned with an alcohol-based gel.
Don’t touch yourself anywhere you have stitches or have an IV running into your body. Many hospital-acquired infections are from organisms that are already on the patient’s body. Since you may forget or touch your incision while you are sleeping, rub your hands with antibacterial hand gel several times a day and before going to sleep.
SURVIVING THE HOSPITAL ROOM
According to the Centers for Disease Control, urinary-tract infections account for up to 40 percent of all hospital-acquired infections. Contaminated catheters cause a great majority of these infections. Nurses may put a catheter on a patient’s sheet while prepping the person’s body. Even though the body site is sterile, the catheter would then be contaminated. Ask for a condom catheter which is a tube that goes over the penis, rather than being inserted.
Question everything. When there are two people in a room, nurses can get patients mixed up, especially if they have not met the patient before. Simply saying, “Remind me what the medicine is and what it is for” works because it is nonconfrontational.
The body temperature drops during the first hour of anesthesia, which in turn limits the flow of oxygen to the surgical site and increases the chance of infection. One study in Lancet showed that patients with lower body temperatures had three times more surgical-site infections than those who went under the knife warm. Two hours before surgery, cover up with blankets or turn up the room temperature slightly.
Once you are fully conscious and have your physician’s ok, get out of bed and move around – even if you’d rather rest. When you are lying down for long periods, mucus collects in the lungs. If it builds up, the lungs won’t be able to expand fully, which will increase the chance of pneumonia. One of the biggest causes of infection is not getting enough movement in the lungs.
Your main strategy is to:
1. Wash your hands
2 Use antibacterial soap
3 With your physician’s permission, start a course of antibiotics prior to surgery
4 Don’t shave (shaving causes small cuts that can harbor bacteria and viruses – let the hospital staff shave you 30 minutes prior to surgery to minimize infection risk.)
5 Keep warm prior to surgery
6 Be sure the physician’s stethoscope is clean
7 Avoid a catheter if possible. Men’s Health 10/03, USA Today 7/13/05.
CLEAR-SKIN DIET – greasy foods and chocolates have long had a reputation for causing acne, but according to research from Colorado State University, highly refined breads and cereals are a primary trigger of pimples. When you eat highly refined carbohydrates, the blood sugar spikes, increasing the body’s production of pore-clogging hormones. In parts of the world where people don’t eat refined carbohydrates, acne is almost nonexistent, so the evidence against refined carbs is pretty compelling. Even as an adult, limiting the amount of pizza, bread, and soda in the diet can reduce the chances of an occasional outbreak. Men’s Health 4/03.
VITAMIN E FOR YOUR EAR? – new research from Israel shows that vitamin E may help prevent and even reverse hearing loss. Researchers treated test subjects suffering from sudden hearing loss with either bed rest and steroid shots, or rest, shots, and 400 milligrams of vitamin E twice daily. Most of those who supplemented with E recovered 75 percent or more of their hearing, compared with just half of the people who received the standard treatment. The scientists believe that the vitamin may help repair oxidative damage that loud noises inflict on the delicate structures of the inner ear. Men’s Health 1/05.
JUST ONCE A MONTH – you are 43 percent less likely to have a stroke if you eat a single serving of fish just once a month. Journal of the American Medical Association.
IT DOESN’T TAKE MUCH- you don’t have to become a vegan to benefit from eating vegetarian foods. According to a Canadian study, adding just a few vegetarian foods to the diet could significantly lower cholesterol levels. Researchers at St. Michael’s Hospital in Toronto had test subjects add several servings of foods like whole grains, nuts, beans, and tofu to their diets each day. One month later, the LDL (bad) cholesterol levels were nearly 30percent lower than when the trial began. The study’s author believes that changing your diet can be just as effective as taking cholesterol-lowering drugs. Men’s Health 4/03.
“How old would you be if you didn’t know how old you were?” Satchel Paige.
“You can be about as old as you choose to be.” Steve Spurrier
FISH = BRAIN FOOD – eating fish at least once a week is good for the brain, slowing age-related mental decline by the equivalent of three to four years. Recent research, published in Archives of Neurology, adds to growing evidence that a fish-rich diet helps keep the mind sharp. Previous studies found that people who ate fish lowered their risk of Alzheimer’s disease and stroke. For the study, researchers measured how well test subjects did on simple tests, such as recalling details of a story. The participants, all 65 or older, took the tests three times over six years and filled out a questionnaire about what they ate. Those who ate one fish meal a week had a 10 percent slower decline in thinking than a control group; those eating two fish meals a week showed a 13 percent slower decline.
TRUE BLUE – half of all the Viagra available on the internet could be fake, according t research presented at the British Pharmaceutical Conference. Viagra’s manufacturer, Pfizer, advise buying online only from pharmacies that require a doctor’s prescription, are certified by the National Association of Boards of Pharmacy, and list a U.S. address. Also be suspicious of low prices as real Viagra costs $8 - $12 per pill. Men’s Health 1/05.
From the Flight Surgeon:
"A Letter to My Southwest Airlines Family Members"
by Joe Battersby, D.O.
FAA Medical Examiner
(note – Joe wrote this letter to thank the pilots for their generous gifts to Margaret, Mary Jane, and him. – LK)
(Mary Jane and Joe in their new SWA leather jackets)
Sunday, January 1, 2006
Health News
REPORTING POINT 1-06
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
THE COST OF BEING SEDENTARY – nearly 40 percent of Americans are completely sedentary in their leisure time. The average sedentary male loses one pound of muscle and gains 1.1 pounds of fat each year. Men’s Health 11/01, University of California Berkeley Wellness Letter 10/02.
TANNING BOOTH TRUTHS – the only difference between a salon and a day at the beach is that in a salon, the skin gets its deep-fry in minutes rather than hours. Compared with the radiation you get from the sun, tanning beds emit 90 to 100 percent more UVA radiation – the ones responsible for wrinkles and skin cancer. There is no such thing as a healthy tan. A tan is the infusion of melanin in the skin as a protective mechanism against further sun. Any sign of color should be interpreted as initial damage. Bottom line: Don’t use tanning salons. Men’s Health 11/01.
MODERATION IN ALL THINGS – researchers in Stockholm have found that moderate alcohol consumption lowers the risk of Type 2 diabetes. In a study of 23,000 twins, researchers found that individuals who had one or two drinks a day were up to 40 percent less likely to develop diabetes than individuals consuming less than one drink daily were. Previous research has linked alcohol consumption to increased insulin sensitivity (the body uses insulin more efficiently.)
The key is moderation – in a separate study, researchers found that binge drinking may increase the risk of colorectal cancer threefold. Men’s Health 1/04.
GAS-BE-GONE? – does Beano work? The enzyme in this and similar products can help prevent gas caused by eating beans. It must be taken along with the beans or added to them. Swallowing it in advance will not work.
Recent research reviewed existing studies and found that Beano is effective in reducing or preventing gas and flatulence. Beano has been around for at least a decade and has less expensive generic competitors. The active ingredient is an enzyme called alpha-galactosidase, which breaks down some of the complex sugars (oligosaccharides.) Humans have no intestinal enzymes to digest oligosacchrides, so they may ferment in the large intestine and cause gas. Mold produces Alpha-galactosidase.
The enzyme in Beano will not prevent gas caused by dairy products or plant fiber. Also high heat deactivates the enzyme, so you cannot cook with it. Beano also appears to diminish the action of acarbose, a drug used in the treatment of Type 2 diabetes.
You can reduce the gas problem by throwing out the soaking water and adding fresh water before cooking dried beans. University of California Berkeley Wellness Letter 10/02.
HFCS = ticket to Fat City – high-fructose corn syrup is making America fatter by shutting off the brain’s appetite control. HFCS is more easily turned into fat than any other carbohydrate. It is very inexpensive for food producers to add this sweetener, and it is found in many unlikely foods besides the obvious like soft drinks. Different from other sugars and sweeteners, HFCS can make you fat indirectly. The fructose in HFCS – a sugar that occurs naturally in fruit and honey – is combined with corn syrup. Corn syrup is primarily made up of a sugar called glucose, which can be burned as a source of immediate energy, stored in the liver and muscles for use later, or stored as fat. Corn syrup by itself is not as sweet as other sugars, but HFCS is doubly sweet and very cheap.
The fructose found naturally in fruit or honey is not the culprit as fruit is loaded with vitamins, minerals, and fiber – all part of a healthy eating plan. But HFCS delivers fructose in unprecedented amounts in the American diet – mainly through soft drinks. Annual soda consumption has doubled from 25 to 50 gallons per person from 1975 to 2000. HFCS is about 20 percent cheaper than cane sugar. Both contain a combination of fructose and glucose, but the low cost of HFCS has made it easier for manufacturers to supersize their portions. This would not be a problem, but the average American is consuming more fructose and therefore more calories per day (200 calories) than we did in the 1970’s.
Normally, when you eat a food that contains glucose or starch, or any other carbohydrate, the body releases insulin, a hormone that does a series of important jobs to regulate body weight. First it tries to push the carbs into the muscle cells to be used as energy and facilitates carb storage in the liver for later use. Then it suppresses the appetite, telling the body that it is full and it is time to stop eating. Finally it stimulates the production of another hormone, leptin.
Leptin is manufactured in the fat cells and acts as nutritional control tower. It helps regulate storage of body fat and helps increase metabolism when needed to maintain body weight. However, fructose doesn’t stimulate insulin and therefore does not increase the production of leptin. Without insulin and leptin, the appetite has no shutoff mechanism. A person can consume a six-pack of soft drinks without having the body respond to the caloric intake. Consuming a like number of calories in a balanced meal with protein, carbohydrates, and fat, the body responds to the calories consumed and the individual feels full and satiated.
A 2002 study in the American Journal of Clinical Nutrition looked at whether soft drinks themselves, or the HFCS in soft drinks was the problem. The study took two groups of overweight people – one group consumed regular soft drinks while the other drank diet soda for 10 weeks. The regular soda group gained weight and increased their body fat, not surprisingly, given that they consumed 28 percent more calories than normal while on the regular soft drink regimen. Worse, they also saw an increase in their blood pressures.
The diet soda group consumed fewer calories than they normally would and lost weight, reduced body fat, and lowered blood pressure.
Soft drinks are the main dietary source of HFCS, but it is found in many other diverse products – even some whole wheat breads. The best defense is to become a nutritional label reader. If the label list “sugar” or “cane sugar,” the product contains sucrose, which is a 50-50 blend of fructose and glucose, which should trigger an insulin and leptin response. If HFCS is listed as the first or second ingredient, look at the chart that accompanies the ingredients to see how much sugar is in the food. Anything more than 8 grams per serving of sugar and HFCS and the food has “empty calories” where you are consuming foods probably with very little nutritional benefit.
Foods found to be high in HFCS, besides regular soft drinks, include commercial candy (jelly beans), apple juice, pancake syrup, popsicles, frozen yogurt, fruit-flavored yogurt, ketchup, highly sweetened cereals, pasta sauce (Ragu), and canned soup. Again, read the nutritional labels and make wise choices which limit your intake of these “empty calories.” Men’s Health 4/03
HEART ATTACK OR HEARTBURN? – it is a matter of pressure, duration, and location. A heart attack feels as if someone is sitting on your chest. It is pressure, as opposed to sharp pain, and it may radiate to the jaw, the left shoulder, the left arm, or the area between the shoulders. If discomfort is measured by minutes instead of sensations, have someone take you to the hospital immediately. Under no circumstances should you drive yourself, especially if you are also feeling queasy, sweaty, or fatigued and are short of breath.
There are other causes of chest pain are:
Heartburn – sloshing stomach acid can cause a painful burning sensation behind the breastbone. You also get a bitter taste in your mouth, usually a couple hours after eating.
Panic attack – starting with escalating fear, physical symptoms include rapid heartbeat and chest pain.
Pleurisy – this is a sharp, localized chest pain that increases when you breathe in or cough and is caused by an infection in the sac around one of the lungs, causing a big pain on one side.
Sore muscles – if it hurts when you twist from side to side or when you raise your arms, you probably have muscle-related chest pain.
Injured ribs or pinched nerves – a bruised or broken rib or a pinched nerve can cause chest pain that tends to be localized and sharp. Men’s Health 4/03.
TRIGLYCERIDES – the two main lipids (fats) in the bloodstream are triglycerides and cholesterol. Triglycerides provide energy for the body. They come from the food we eat; the liver also assembles them. Scientists believe that high levels of triglycerides can increase the risk of coronary artery disease, but the exact link remains uncertain.
High triglycerides may be accompanied by other lipid abnormalities, such as low HDL (good) cholesterol and increased levels of small particles of LDL (bad) cholesterol, which also increase the risk of coronary artery disease. In some studies, when the HDL level is taken into account, the link between triglycerides and heart disease is greatly reduced, therefore, it is possible that a high triglyceride level does not endanger the heart by itself – that it does so only if you also have a low HDL level or other risk factors.
Studies have also found a connection between high triglycerides and an increase in the thickness, or viscosity, of blood, which increases the risk of clots and heart attacks.
The bottom line is that elevated triglyceride levels tend to go along with other risk factors for coronary artery heart disease – including abdominal obesity, hypertension, and diabetes. Whether they help cause these serious health problems or are merely a marker for them, elevated triglycerides are a warning sign you or your physician should not ignore.
A desirable triglyceride level, measured after fasting, is less than 150 mg/dl. As people age (and often gain weight), the triglycerides tend to rise, along with cholesterol levels; women also tend to have higher levels, especially after menopause. A level between 150 and 199 is defined as a borderline-high elevation, and 200 or more is a high level. (Some newer studies indicate that a desirable level should be 100 rather than 150.) Very high triglyceride levels –above 1,000-are known to increase the risk for a potentially life-threatening inflammation of the pancreas.
Since food boosts triglycerides levels, blood tests for triglycerides are measured after a 12 to 14 hour fast. Some studies have found that a relatively high triglyceride level six to eight hours after a meal can also be a sign of coronary risk.
If your triglyceride levels are high, it is relatively easy to lower it – easier than to raise HDL.
Loosing weight, reducing alcohol, quitting smoking, and exercising on a regular basis can lower triglycerides. People who exercise regularly, even if only moderately, experience a far smaller rise in triglycerides after meals than those who are sedentary.
Several dietary factors that affect triglycerides, but not total cholesterol levels. The omega-3 fatty acids in fish help lower triglycerides while alcohol raises them. The same foods that boost blood sugar most (such as sugars and certain starchy foods) also boost triglycerides. This does not mean that you should go on a low-carbohydrate diet, but that you should eat more complex carbohydrates such as those in whole grains and vegetables and cut down on sugary foods like soda and candy. University of California Berkeley Wellness Letter 5/02.
WHICH IS WORSE? – in comparing the fats in a steak with those in French fries, the saturated fat in a strip of steak is better for you than the trans fatty acid in a serving of fries. Researchers in the Netherlands put healthy adult test subjects on a two-month long diet in which 10 percent of calories came from either trans fats or saturated fats. Compared with the saturated fat diet, the trans fat diet led to a 29 percent greater loss of blood-vessel function and a 20 percent greater decrease in levels of HDL cholesterol (good cholesterol that lowers heart disease risk). Men’s Health 11/01.
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
THE COST OF BEING SEDENTARY – nearly 40 percent of Americans are completely sedentary in their leisure time. The average sedentary male loses one pound of muscle and gains 1.1 pounds of fat each year. Men’s Health 11/01, University of California Berkeley Wellness Letter 10/02.
TANNING BOOTH TRUTHS – the only difference between a salon and a day at the beach is that in a salon, the skin gets its deep-fry in minutes rather than hours. Compared with the radiation you get from the sun, tanning beds emit 90 to 100 percent more UVA radiation – the ones responsible for wrinkles and skin cancer. There is no such thing as a healthy tan. A tan is the infusion of melanin in the skin as a protective mechanism against further sun. Any sign of color should be interpreted as initial damage. Bottom line: Don’t use tanning salons. Men’s Health 11/01.
MODERATION IN ALL THINGS – researchers in Stockholm have found that moderate alcohol consumption lowers the risk of Type 2 diabetes. In a study of 23,000 twins, researchers found that individuals who had one or two drinks a day were up to 40 percent less likely to develop diabetes than individuals consuming less than one drink daily were. Previous research has linked alcohol consumption to increased insulin sensitivity (the body uses insulin more efficiently.)
The key is moderation – in a separate study, researchers found that binge drinking may increase the risk of colorectal cancer threefold. Men’s Health 1/04.
GAS-BE-GONE? – does Beano work? The enzyme in this and similar products can help prevent gas caused by eating beans. It must be taken along with the beans or added to them. Swallowing it in advance will not work.
Recent research reviewed existing studies and found that Beano is effective in reducing or preventing gas and flatulence. Beano has been around for at least a decade and has less expensive generic competitors. The active ingredient is an enzyme called alpha-galactosidase, which breaks down some of the complex sugars (oligosaccharides.) Humans have no intestinal enzymes to digest oligosacchrides, so they may ferment in the large intestine and cause gas. Mold produces Alpha-galactosidase.
The enzyme in Beano will not prevent gas caused by dairy products or plant fiber. Also high heat deactivates the enzyme, so you cannot cook with it. Beano also appears to diminish the action of acarbose, a drug used in the treatment of Type 2 diabetes.
You can reduce the gas problem by throwing out the soaking water and adding fresh water before cooking dried beans. University of California Berkeley Wellness Letter 10/02.
HFCS = ticket to Fat City – high-fructose corn syrup is making America fatter by shutting off the brain’s appetite control. HFCS is more easily turned into fat than any other carbohydrate. It is very inexpensive for food producers to add this sweetener, and it is found in many unlikely foods besides the obvious like soft drinks. Different from other sugars and sweeteners, HFCS can make you fat indirectly. The fructose in HFCS – a sugar that occurs naturally in fruit and honey – is combined with corn syrup. Corn syrup is primarily made up of a sugar called glucose, which can be burned as a source of immediate energy, stored in the liver and muscles for use later, or stored as fat. Corn syrup by itself is not as sweet as other sugars, but HFCS is doubly sweet and very cheap.
The fructose found naturally in fruit or honey is not the culprit as fruit is loaded with vitamins, minerals, and fiber – all part of a healthy eating plan. But HFCS delivers fructose in unprecedented amounts in the American diet – mainly through soft drinks. Annual soda consumption has doubled from 25 to 50 gallons per person from 1975 to 2000. HFCS is about 20 percent cheaper than cane sugar. Both contain a combination of fructose and glucose, but the low cost of HFCS has made it easier for manufacturers to supersize their portions. This would not be a problem, but the average American is consuming more fructose and therefore more calories per day (200 calories) than we did in the 1970’s.
Normally, when you eat a food that contains glucose or starch, or any other carbohydrate, the body releases insulin, a hormone that does a series of important jobs to regulate body weight. First it tries to push the carbs into the muscle cells to be used as energy and facilitates carb storage in the liver for later use. Then it suppresses the appetite, telling the body that it is full and it is time to stop eating. Finally it stimulates the production of another hormone, leptin.
Leptin is manufactured in the fat cells and acts as nutritional control tower. It helps regulate storage of body fat and helps increase metabolism when needed to maintain body weight. However, fructose doesn’t stimulate insulin and therefore does not increase the production of leptin. Without insulin and leptin, the appetite has no shutoff mechanism. A person can consume a six-pack of soft drinks without having the body respond to the caloric intake. Consuming a like number of calories in a balanced meal with protein, carbohydrates, and fat, the body responds to the calories consumed and the individual feels full and satiated.
A 2002 study in the American Journal of Clinical Nutrition looked at whether soft drinks themselves, or the HFCS in soft drinks was the problem. The study took two groups of overweight people – one group consumed regular soft drinks while the other drank diet soda for 10 weeks. The regular soda group gained weight and increased their body fat, not surprisingly, given that they consumed 28 percent more calories than normal while on the regular soft drink regimen. Worse, they also saw an increase in their blood pressures.
The diet soda group consumed fewer calories than they normally would and lost weight, reduced body fat, and lowered blood pressure.
Soft drinks are the main dietary source of HFCS, but it is found in many other diverse products – even some whole wheat breads. The best defense is to become a nutritional label reader. If the label list “sugar” or “cane sugar,” the product contains sucrose, which is a 50-50 blend of fructose and glucose, which should trigger an insulin and leptin response. If HFCS is listed as the first or second ingredient, look at the chart that accompanies the ingredients to see how much sugar is in the food. Anything more than 8 grams per serving of sugar and HFCS and the food has “empty calories” where you are consuming foods probably with very little nutritional benefit.
Foods found to be high in HFCS, besides regular soft drinks, include commercial candy (jelly beans), apple juice, pancake syrup, popsicles, frozen yogurt, fruit-flavored yogurt, ketchup, highly sweetened cereals, pasta sauce (Ragu), and canned soup. Again, read the nutritional labels and make wise choices which limit your intake of these “empty calories.” Men’s Health 4/03
HEART ATTACK OR HEARTBURN? – it is a matter of pressure, duration, and location. A heart attack feels as if someone is sitting on your chest. It is pressure, as opposed to sharp pain, and it may radiate to the jaw, the left shoulder, the left arm, or the area between the shoulders. If discomfort is measured by minutes instead of sensations, have someone take you to the hospital immediately. Under no circumstances should you drive yourself, especially if you are also feeling queasy, sweaty, or fatigued and are short of breath.
There are other causes of chest pain are:
Heartburn – sloshing stomach acid can cause a painful burning sensation behind the breastbone. You also get a bitter taste in your mouth, usually a couple hours after eating.
Panic attack – starting with escalating fear, physical symptoms include rapid heartbeat and chest pain.
Pleurisy – this is a sharp, localized chest pain that increases when you breathe in or cough and is caused by an infection in the sac around one of the lungs, causing a big pain on one side.
Sore muscles – if it hurts when you twist from side to side or when you raise your arms, you probably have muscle-related chest pain.
Injured ribs or pinched nerves – a bruised or broken rib or a pinched nerve can cause chest pain that tends to be localized and sharp. Men’s Health 4/03.
TRIGLYCERIDES – the two main lipids (fats) in the bloodstream are triglycerides and cholesterol. Triglycerides provide energy for the body. They come from the food we eat; the liver also assembles them. Scientists believe that high levels of triglycerides can increase the risk of coronary artery disease, but the exact link remains uncertain.
High triglycerides may be accompanied by other lipid abnormalities, such as low HDL (good) cholesterol and increased levels of small particles of LDL (bad) cholesterol, which also increase the risk of coronary artery disease. In some studies, when the HDL level is taken into account, the link between triglycerides and heart disease is greatly reduced, therefore, it is possible that a high triglyceride level does not endanger the heart by itself – that it does so only if you also have a low HDL level or other risk factors.
Studies have also found a connection between high triglycerides and an increase in the thickness, or viscosity, of blood, which increases the risk of clots and heart attacks.
The bottom line is that elevated triglyceride levels tend to go along with other risk factors for coronary artery heart disease – including abdominal obesity, hypertension, and diabetes. Whether they help cause these serious health problems or are merely a marker for them, elevated triglycerides are a warning sign you or your physician should not ignore.
A desirable triglyceride level, measured after fasting, is less than 150 mg/dl. As people age (and often gain weight), the triglycerides tend to rise, along with cholesterol levels; women also tend to have higher levels, especially after menopause. A level between 150 and 199 is defined as a borderline-high elevation, and 200 or more is a high level. (Some newer studies indicate that a desirable level should be 100 rather than 150.) Very high triglyceride levels –above 1,000-are known to increase the risk for a potentially life-threatening inflammation of the pancreas.
Since food boosts triglycerides levels, blood tests for triglycerides are measured after a 12 to 14 hour fast. Some studies have found that a relatively high triglyceride level six to eight hours after a meal can also be a sign of coronary risk.
If your triglyceride levels are high, it is relatively easy to lower it – easier than to raise HDL.
Loosing weight, reducing alcohol, quitting smoking, and exercising on a regular basis can lower triglycerides. People who exercise regularly, even if only moderately, experience a far smaller rise in triglycerides after meals than those who are sedentary.
Several dietary factors that affect triglycerides, but not total cholesterol levels. The omega-3 fatty acids in fish help lower triglycerides while alcohol raises them. The same foods that boost blood sugar most (such as sugars and certain starchy foods) also boost triglycerides. This does not mean that you should go on a low-carbohydrate diet, but that you should eat more complex carbohydrates such as those in whole grains and vegetables and cut down on sugary foods like soda and candy. University of California Berkeley Wellness Letter 5/02.
WHICH IS WORSE? – in comparing the fats in a steak with those in French fries, the saturated fat in a strip of steak is better for you than the trans fatty acid in a serving of fries. Researchers in the Netherlands put healthy adult test subjects on a two-month long diet in which 10 percent of calories came from either trans fats or saturated fats. Compared with the saturated fat diet, the trans fat diet led to a 29 percent greater loss of blood-vessel function and a 20 percent greater decrease in levels of HDL cholesterol (good cholesterol that lowers heart disease risk). Men’s Health 11/01.
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