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.
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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.
