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.