Health News

REPORTING POINT 12/07
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

AVOID GETTING STONED – too much vitamin C may cause kidney stones. Researchers from Washington State University gave 2,000 mgs of vitamin C (more than 22 times the daily recommendation of 90 mgs) to test subjects for six days, 40 percent of the participants experienced a 10 percent increase in their levels of urinary oxalate, a building block of kidney stones. Instead of taking large doses of supplemental vitamin C, get vitamin C from healthy food sources. An 8-ounce can of orange juice and a bowl of fortified cereal contain about 200 mgs. Many nutritionists recommend limiting supplemental vitamin C to 500 mgs. per day and taking the supplements twice a day since what the body does not absorb is excreted. Men’s Health 11/05.

BEWARE OF OUTDOOR SMOKING – keep your distance from outdoor smokers. Indoor smoking bans in 25 states have smokers stepping outside to light up. Stanford University research reveals that secondhand smoke – which increases the risk for heart disease, lung cancer, and respiratory infections – can be just as concentrated in outdoor gathering spots like patios or playgrounds as it is indoors. Just being near a smoker outdoors can expose you to 100 times the toxic pollutants in the air on a typical smoggy day. The Stanford University scientists recommend staying at least 12 feet from outdoor smokers (upwind, a 6-foot buffer zone is adequate). Health 10/07.

TRADE TURF FOR SURF – regularly consuming one serving of fish per day can cut the risk of developing colon cancer in half. A European study of over one-half million people found that red meat consumption increases the risk of the disease, while people who ate fish daily were 49 percent less likely to develop the cancer. Men’s Health 11/05.

MENTAL PERFORMANCE AND LACK OF SLEEP – people who are hard up for sleep are more likely to make risky decisions, like trying to run a yellow light, because they unrealistically expect a good outcome. This is the suggestion of a joint study from Duke University and the National University of Singapore, which shows that the part of the brain that is wired to help you learn from mistakes is less active when you are sleep-deprived. Even a two-hour deficit may affect brainpower and judgment. Consider this when pursuing long duty days into challenging weather situations which could require your best performance and judgment – it is hard to make good decisions when you are exhausted. Health 10/07.

YOGA FOR FLEXIBILITY AND STRENGTH - yoga can help you gain flexibility and strength, but do not expect it to burn many calories or provide a cardiovascular workout. A study showed previously sedentary women burned only 144 calories per 55 minute yoga session – about as many as a slow walk. The sessions, done three times a week for eight weeks, improved strength, flexibility, and balance. Some new fast-paced types of yoga, such as “power yoga,” can burn more calories and boost heart rate more (though not as much as true aerobic workouts), but that increases the risk of injury and may reduce the flexibility and relaxation benefits. University of California Berkeley Wellness Letter 1/06.

ALL TYPES ARE BAD – all forms of tobacco can cause a heart attack. It does not matter whether you smoke cigarettes, cigars, a pipe, chew tobacco, or use a water pipe. Any tobacco use at least doubles the risk, and in some cases quadruples it, according to a Canadian study in the Lancet.
And if you are trying to quit smoking, take a walk when you get a craving. Any low-intensity exercise – walking, cycling, even stretching – may be enough to curb a craving and also reduce irritability, poor concentration, and other withdrawal symptoms, according to a review of 14 studies in the journal Addiction. It might even be as effective as, if not better than, oral nicotine-replacement therapy, other research shows. Nicotine gum, for instance, can take 10 minutes to kick in, while the benefit of a walk is immediate. Exercise may help by reducing tension and increasing the same mood-enhancing chemicals that nicotine boosts.
If you still cannot give up tobacco, consider taking an aspirin daily. Smokers who take a daily NSAID (a nonsteroidal anti-inflammatory drug, such as aspirin or ibuprofen) can lower their risk of oral cancer.

Health News

REPORTING POINT 11/07
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

TRAMPOLINES - those who have backyard trampolines are spending more time injured than in the air. A report from the U.S. Consumer Product Safety Commission states that there are about 90,000 annual E.R .visits for trampoline-related injuries. Bad bounces cause lower-body fractures and dislocations. Men’s Health 9/05.

COFFEE HELPS – coffee contains soluble fiber, the kind that helps lower blood cholesterol and control blood sugar. A 6-ounce cup of filtered coffee has slightly less than a gram of soluble fiber; ounce for ounce, espresso and instant coffee have a little more. That is more fiber than in wine, most orange juice, or nearly any other beverage, but much less than in most fruits or vegetables. Still, coffee can contribute to the 30 daily grams of fiber recommended for someone consuming 2,000 calories a day. Coffee is also rich in beneficial antioxidants.
However, drinking three cups of coffee or more each day could cause heart trouble. Greek researchers measured coffee consumption and aortic stiffness and found that those who consumed the most caffeine displayed twice as many signs of abnormal arterial pressure as their less-caffeinated counterparts. It appears that caffeine may interfere with the metabolism of adenosine, a substance that relaxes arteries. The scientists recommend limiting your coffee consumption to two cups a day or using decaffeinated coffee if more coffee is consumed. University of California Berkeley Wellness Letter 7/07, Men’s Health 10/05.

ASTHMA WARNING – a study published in the New England Journal of Medicine shows that adults with asthma may need to be vaccinated against pneumonia. After studying the health records of 7,000 people, researchers discovered that having asthma more than doubles the risk of contracting streptococcus pneumonia, a strain of bacteria that causes everything from meningitis to pneumonia. The scientists suspect that the increased mucus secretion caused by asthma keeps bacteria lodged in the respiratory system longer. Men’s Health 9/05.

AVOID SITTING ON YOUR WALLET – when seated for any long period of time, sitting on any bulky object can put pressure on the sciatic nerve. Over time, this can contribute to sciatica, characterized by pain that begins in the lower back or buttocks and radiates down the leg. Regular exercise may help prevent sciatica by improving posture and strengthening the muscles in the back and abdomen. University of California Berkeley Wellness Letter 6/06.

CLA’S AND FAT-LOSS – conjugated linoleic acid (CLA) in beef may help heavy people drop pounds and keep the weight off. Scientists from Norway supplemented test subjects’ diets with 3.4 grams daily of the beef-fat extract. These participants dropped 9 percent of their body fat in a year without diet restrictions or extra exercise. Those who continued taking CLA for another year maintained the loss. Others in a control group also lost weight, but regained the weight after a year. CLA does not reduce lean body mass, so it keeps people’s metabolic rates stable. It is not clear how CLA might work, but it may reduce the number and size of fat cells or cause fat cells to self-destruct. Other studies suggest CLA works better at preventing body fat from accumulating than at reducing the fat one already has.
Humans do not produce significant amounts of CLA. Supplements are synthesized from safflower or sunflower oil and typically contain a mix of different CLA forms. No supplements have been found to mimic the test results of those found naturally in food. There is some concern that CLA supplements may increase blood sugar, create or worsen insulin resistance, cause unfavorable changes in blood lipids, lower HDL (good) cholesterol, and harm the liver.
If you are a beef eater, grass-fed beef has two times more CLA than conventionally raised (corn-fed) beef. However, consider that CLA-containing foods are rich in undesirable saturated fats. CLA may lower body fat slightly, but the risk and benefits of supplementing are not known in the long-term. University of California Berkeley Wellness Letter 10/05, Men’s Health 9/05.


SKIN CANCER BASICS –
Three types of skin cancer:
BASAL CELL CARCINOMA: the most common and fortunately the least dangerous type of skin cancer. Usually appears on the face as a red bump that turn into a sore and scabs over. This cancer is easily removed by outpatient surgery or topical medications. It is slow to develop and primarily is caused by sun exposure early in life.

SQUAMOUS CELL CARCINOMA: This cancer is very common. It is almost as curable as basal cell, but it is more dangerous since it can spread. Squamous cell cancers develop slowly from sun exposure early in life. Actinic keratoses (a type of skin lesion) can be the forerunner of squamous cell cancer. If you have skin lesions that do not heal right away, see your physician or a dermatologist for an evaluation.

MELANOMA: This skin cancer is less common but far more dangerous than basal or squamous cell cancers. It sometimes starts from an existing mole, or as a new, dark skin patch. It may develop from blistering sunburns early in life, rather than repeated daily sun exposure. Melanoma may appear on body parts seldom or never exposed to the sun. Melanoma incidence is rising faster than any other cancer in the U.S.

SUNSCREENS

Sunscreens primarily absorb ultraviolet-B (UVB) radiation, which causes sunburn. SPF ratings pertain only to UVB. Most sunscreens offer less protection against ultraviolet-A (UVA), which may be more important in causing wrinkling and melanoma. For the broadest protection, choose a product containing titanium dioxide or zinc oxide, or avobenzone, also called Parsol 1789. Look for an SPF rating of at least 15. The slightly greater protection offered by SPF 30 and higher may be useful for children and very fair-skinned people. The important thing is to use a lot of sunscreen and to reapply it frequently. A 4-ounce tube contains only enough for four applications for an average-size adult.

PREVENTION

First, limit sun exposure. Do not sunbathe or try to tan; try to stay out of the sun from 1000 to 1600, especially in warm, sunny climates. Never use a sunlamp or go to a tanning salon. Use sunscreens, but remember that other methods of sun protection are even more effective: long sleeves, long pants, wide-brimmed hats, umbrellas, sunglasses. A thin white t-shirt offers little protection; dark sleeves are better, tight weaves are best. Be sure to wear sunscreens when flying as crewmembers receive a great deal of sun radiation during the daytime.
Sunscreens do protect against sun-induced lesions called actinic (solar) keratoses, and thus against squamous cell cancer. Sunscreens may not protect against basal cell carcinoma or melanoma. There seems to be some link between intense sunburns experienced by children and later risk of skin cancers, but scientist do not fully understand the relationship between sunburns early in life and later skin cancers. It is best to protect children from getting sunburns at all. University of California Berkeley Wellness Letter 6/06.


AT LEAST ONCE A YEAR – see a dermatologist for a skin-cancer screening. If you were sunburned occasionally as a child or adolescent, you are at risk. It takes about 20 years for a skin cancer to develop. Screening should start at least in your 30s and 40s. Also, professional pilots seem to be at greater risk, especially with exposure to radiation at higher altitudes and latitudes.
Wear sunscreens every day to help protect yourself. Men’s Health 9/05.

HAND SANITIZERS HELP – alcohol-based hand sanitizer gels can reduce the spread of some gastrointestinal infections according to a recent study of families with children in daycare. Half were given hand sanitizers and educational materials on hand hygiene and told to use the gels in the bathroom, kitchen and child’s room. Over the next five months they had about 60 percent fewer infections than the families who received no gel and no hygiene instructions. Alcohol gels kill most bacteria and viruses on the skin, do not require water and, unlike antibacterial soaps, do not promote drug-resistant bacteria. Make sure the gels contain at least 60 percent alcohol. Hand washing with plain soap and water is just as effective at getting rid of germs, but when you do not have access to a sink, alcohol gels are a convenient and effective option. University of California Berkeley Wellness Letter 6/06.

CHEWING GUM FOR YOUR SMILE – chewing gum after eating and drinking helps fight cavities, removes food particles, and neutralizes plaque acids. The simple action of chewing increases saliva flow and raises alkaline levels, washing away plaque and neutralizing acids on the teeth. Also, gum with calcium and phosphate can actually fight tooth decay. Some sugarless gums contain calcium derived from milk and phosphate. Men’s Health 4/07.

HOW TO HEAT YOUR OLIVE OIL - No doubt about it, olive oil is one of the healthiest fats around. But overheating kills the health benefits of olive oil. It can become rancid and generate toxic chemicals if overheated. One solution; instead of heating the oil in the pan, just spritz some on veggies, meats, or potatoes before cooking them.

It's fairly easy to overheat both olive oil and cold-pressed canola oil, because they have relatively low smoking points (the point at which they begin to burn). You'll know if you've overheated the oil, because it leads to that burned, charcoal flavor.

Different Temps, Different Tastes
Semi-refined sesame oil, peanut oil, grape-seed oil, and virgin olive oil may be your best choices for cooking, because they contain mainly unsaturated fat and have relatively high smoking points; all of the oils can be heated in excess of 400 degrees Fahrenheit. Extra-virgin olive oil starts to burn at about 320 degrees Fahrenheit. Unrefined canola and sunflower oils are even more delicate, burning at about 225 degrees Fahrenheit. Once oil has been overheated, you end up canceling out the major benefits. But treat the oils right and they'll treat your body right, too. Real Age 8/20/07.


POLYUNSATURATED FATS AND PROSTATE CANCER – a study shows that eating more polyunsaturated fats may slow the growth of prostate cancer. When the scientists measured levels of dietary fats in prostate-cancer patients, they founds that men with less advanced tumors had higher concentrations of polyunsaturated fatty acids than men with more advanced tumors. The good fats block some of the cancer cells’ chemical signals for growth. These good fats are found in nuts, avocados, and olive and fish oils. Men’s Health 9/05.

HEART ATTACK SYMPTOMS FOR WOMEN – are different than those for males. Unusual fatigue, shortness of breath, nausea, a feeling of intense anxiety, and/or pain in the jaw, neck, shoulder, back, or ear are symptoms of heart attack that are more likely to occur in women. Nearly half of women having a heart attack do not experience chest pain, which is usually the first symptom in men. Women often fail to recognize their symptoms and thus delay getting medical help. Prompt treatment means a better prognosis. Do not drive yourself to the hospital; it is dangerous to yourself and others on the road. Call 911 for an ambulance and chew a whole adult aspirin. University of California Berkeley Wellness Letter 6/06.

Health News

REPORTING POINT 09/07
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

WHEY TO LOSE – consuming a whey-protein shake after a workout builds calorie-burning muscle. Another benefit whey-protein shakes may help maintain your desired body is the whey-protein can help prevent overeating. Scientists at the University of Toronto allowed test subjects to browse an all-you-can-eat pizza buffet. Those who had consumed a whey-protein drink two hours earlier ate about 200 fewer calories than the men who had taken a soy- or egg-based protein shake. It appears that ingestion of whey results in the release of several gut peptides involved in the feeling of food satiety. Men’s Health 4/05.

KEEPING KITCHEN SPONGES CLEAN – to kill germs in kitchen sponges, microwave them at full power for two minutes. A study in the Journal of Environmental Health found that this reduces microbes by more than 99 percent. Sponges are a common source of microbes, including salmonella, especially when they remain wet. Air drying sponges does not significantly reduce germs, and though putting them in the dishwasher cleans them, it does not sufficiently decontaminate them. To guard against fire, make sure sponges contain no metal and are wet before you microwave them. Be careful when removing them since they will be very hot. University of California Berkeley Wellness Letter 4/07.

CANCER RISK AND BEING OVERWEIGHT – researchers in the U.K. tracked 17,000 subjects for nearly 30 years and found that increases in body-mass index were directly proportional to the likelihood of dying of cancers of the gut – specifically rectal, bladder, colon, or liver cancer. Eating too many calories may lead to an increase in insulin-like growth factor (IGF-I), a hormone that encourages tumor growth. Taking in less sugar and processed carbohydrates such as white bread, white rice, and pasta is the best way to control IGF-I levels, as well as aid weight loss. Men’s Health 1/06.

MORE CALCIUM = LESS BREAST CANCER – a Canadian study adds to growing evidence that calcium and vitamin D may help reduce the risk of breast cancer.
Researchers found that premenopausal women who got at least 1,000 milligrams of calcium and 400 IU of vitamin D every day for a year, from food or supplements, had 9 percent lower breast density than those who did not consume these amounts of these nutrients. Breast cancer often starts in dense tissue like glands and ligaments. So in theory, a modest density reduction could dramatically cut cancer risk. Also less-dense tissue makes tumors easier to identify on mammograms.
The researchers found that only 30 percent of the study participants consume the recommended amount of vitamin D and calcium. Most premenopausal women should get at least 1,000 mg of calcium daily – the amount typically in a cup of plain yogurt, a cup of fortified orange juice, a half-cup of spinach, or a slice of pizza. A serving of canned tuna or salmon provides a full day’s vitamin D (200 IU). Many common multivitamins provide twice the recommended amount of vitamin D and about half the calcium that is needed for the added protection. Health 12/05.

ANOTHER CASE FOR STRENGTH TRAINING AND WEIGHT LOSS – Ball State University researchers put overweight men on a 1,500 calorie-a-day diet and divided them into three groups – one that did not exercise, another that performed aerobic exercise three days a week, and a third that did aerobic exercise and weight training three days a week.
Each group lost nearly the same amount of weight – about 21 pounds. But the lifters lost five pounds more fat than those who did not pump iron. The weight loss was almost purely body fat where the other two groups lost just 15 pounds of fat and several pounds of lean body mass – muscle. Men’s Health 4/07.

SLEEP DEPRIVATION TRAP – chronic sleep deprivation may accelerate the aging process. A study showed young test subjects who slept only four hours per night for one week metabolized glucose 40 percent more slowly than their usual rate. The diminished rate is similar to the one seen in elderly people. Also the patients had higher levels of the stress hormone cortisol, which has been linked to memory loss. Glucose metabolism quickly returned to normal levels after getting a full night’s sleep for one week.
Besides getting proper rest, exercise helps return the body and mind to normal alert levels. In fact, exercising actually can boost energy levels. A recent analysis by University of Georgia researchers of 70 studies concluded that a regular exercise program increases energy and reduces fatigue, compared to a sedentary lifestyle – and may be even more effective than stimulant drugs. Besides healthy adults, exercise can benefit those with medical conditions, including cardiovascular disease and cancer.
And finally, three studies have linked less sleep with a higher BMI (body mass index). It seems lack of sleep may affect appetite-regulating hormones. Bottom Line Health 6/00, University of California Berkeley Wellness Letter 4/07, Men’s Health 10/05.

FLAX BOOSTS IMMUNITY – researchers at Harvard University compared the diets of almost 40,000 people over a 10-year period and found that a one gram increase/1 in daily intake of alpha-linolenic acid (ALA) can reduce the risk of developing pneumonia by 31 percent. ALA is an omega-3 fat that helps decrease infection risk by decreasing inflammation and regulating blood sugar.
Good sources of this extra gram of ALA are found in a tablespoon of canola oil (use over vegetables or a poultry sauté, or by mixing two teaspoons of ground flaxseed into a protein shake. Men’s Health 1/06.

ANOTHER REASON TO EXERCISE REGULARLY – regular exercise reduces blood levels of C-reactive protein (a marker for inflammation associated with heart disease and diabetes). A Finnish study in the European Heart Journal found that sedentary people with high CRP had a 24 percent reduction after 20 weeks on a three-day-a-week moderately intense exercise program. This could significantly reduce the risk of cardiovascular disease and diabetes. University of California Berkeley Wellness Letter 2/06.

GREEN TEA, COLON CANCER AND MILK – drinking just one cup of green tea a day may cut the risk of colon cancer in half. University of Minnesota researchers examined the eating habits and cancer rates of Chinese test subjects covering their entire lifetime. The colon-cancer rates in China are twice as low as in the United States. The scientists believe that certain antioxidants in the tea inhibit the growth of cancer cells.
To maximize the health benefits of any tea consumption, do not add milk. German scientists tested people after they drank either regular tea or tea flavored with milk by measuring blood flow to the participants’ hearts. Those who drank their beverage black exhibited enhanced blood vessel function, a well known cardiovascular benefit of drinking tea. Those who mixed milk with the beverage saw no improvement.
The proteins in milk may bind to the heart-healthy compounds in tea, called catechins, preventing the beneficial effects. Men’s Health 4/07.

NONFAT YOGURT TO LOSE WEIGHT – a study from the University of Tennessee

Health News

REPORTING POINT 08/07

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

MORE IS TOO MUCH – the more food on your plate, the more you will eat, regardless of hunger. Penn State University researchers carried out a sneaky study, replacing a restaurant’s standard serving of baked pasta with one nearly 50 percent larger. When customers were surveyed about both serving sizes, they rated each “appropriate.” The test subjects finished the plus-sized portions, netting an extra 172 calories.

Try eating from the salad bar first, filling up on water and fiber-rich foods, which will tend to food satiation without adding so many calories. Also choosing a low calorie dressing like oil and vinegar instead of chunky blue cheese will allow you to consume less calories. Finally consider splitting an entrée with a dining partner or getting a to-go bag if the portions are very large. Men’s Health 9/04.

ALCOHOL AND PAIN RELIEVERS – if you drink three or more servings of alcoholic beverages a day, it is dangerous to take any over-the-counter pain relievers. Combining alcohol with aspirin, ibuprofen (Advil or Motrin), or related pain relievers may promote stomach bleeding. Acetaminophen (Tylenol) combined with alcohol may promote liver damage. University of California Berkeley Wellness Letter 1/04.

FORTIFIED FOODS AND MEDICINE – NOT ALWAYS A GOOD COMBO – the risk from fortified foods and medicine interactions has not gotten enough attention. If you eat nutrient-enhanced foods while taking some common medications, the drugs may not work. With most problem combos, taking a drug an hour before or four hours after eating a nutrient-enhanced meal eliminates the need for concern. Here are some fortified foods and common medicines that do not mix:

Orange juice with calcium – could be a problem if taking common antibiotics like tetracycline, doxycycline, ciprofloxacin, or levofloxacin (often used for acne or a bacterial infection); thyroid hormone replacement such as levothyroxine.

Breakfast cereals with magnesium or zinc – could be a problem if taking thyroid hormone replacements; ketoconazole (an antifungal for conditions such as thrush and toenail fungus).

Energy bars and drinks with ginseng or gingko – could be a problem if taking aspirin on a regular basis.

Pasta with iron – could be a problem if taking penicillamine (sometimes used for rheumatoid arthritis); thyroid hormone replacement. Health 12/05.

PRE-OP SAFEGUARD – pre-operative antibiotics may lessen the chance of a bacterial infection from an incision. According to a study in the Archives of Surgery, scientists reviewed the medical records of more than 34,000 patients and determined that only 56 percent were given pre-surgery antibiotics at the optimal time – within one hour of surgery. Antibiotics were often administered too early or too late to produce the lowest risk. Consider asking your surgeon to receive your injection in the operating room. Men’s Health 6/05.

BE CRUSTY – be sure to eat the crust on bread to fight cancer. It is packed with eight times the amount of cancer-fighting antioxidants found in the non-crust part of the bread. Consumer Reports on Health.

A MORE PRECISE PROSTATE TEST – the medical debate over PSA testing may soon be over, thanks to a new detection tool being tested at the University of Michigan. The blood test measures levels of 22 biomarkers that point to the presence of prostate cancer. In lab studies, the test was 93 percent accurate, compared with 80 percent for the current PSA test. Clinical trials are now being conducted. Men’s Health 1/06.

ARTHRITIS IN AMERICA – more than 20 percent of American adults have been diagnosed with arthritis, according to the CDC, and the rate is rising. Arthritis includes a variety of joint disorders, including osteoarthritis, rheumatoid arthritis, and gout. Age is the main risk factor, with half of the people over 65 diagnosed with arthritis, compared to 29 percent of those 45 to 64 and 8 percent of those 18 to 44. Being overweight also increases the risk. More than 16 million adults say that arthritis limits their activities, making it the leading cause of disability in the U.S. Consistent moderate exercise seems to limit the risk of arthritis. University of California Berkeley Wellness Letter 4/07.

ENERGY DRINKS AND YOUR TEETH - a study from the University of Maryland Dental School shows that energy drinks can harm teeth faster than colas can. When the researchers immersed sections of human dental enamel in 13 popular beverages, they noted that the energy drinks, including Amp and Red Bull, were up to 11 times more erosive than cola. High levels of some additives, such as citric acid, cause the enamel erosion. If you consume beverages similar to these, follow it with a drink of water to help rinse off the damaging acids. Men’s Health 6/05.

SAFER DECAF – decaffeinated coffee and tea are safe to drink, as long as the caffeine is removed via the Swiss water extraction method. Some coffeemakers produce decaf using methylene chloride. High concentrations of this solvent have been linked to cancer.

The Swiss method is safer because it does not use potentially toxic organic solvents to extract the caffeine. Instead, the roasted whole bean is soaked in a vat of water for two or three days at room temperature. The beans are then dried and packaged. The decaffeinating process used on the product should be clearly mentioned on the label. Bottom Line Health 6/00.

CUTTING DOWN NOT ENOUGH – cutting down on cigarettes may not significantly reduce smokers’ health risks, but it may help them quit eventually. When they cut down, heavy smokers tend to puff more frequently and more deeply and thus get two to eight times more toxins per cigarette, A Norwegian study found that smokers who cut down their smoking by more than half did not reduce their risk of premature death. However, smoking reduction does increase the chance of quitting, according to an analysis by researchers at the University of Vermont in Burlington. University of California Berkeley Wellness Letter 4/07.

BREAKFAST OF LOSERS – adding a bowl of oatmeal to your daily diet can help keep off the pounds. Harvard University researchers analyzed the diets of more than 27,000 people over an eight-year period and found that those who added one serving of whole-grain foods daily weighed 2.5 pounds less than those who ate only refined-grain foods. The high fiber helped, but the benefits went beyond food satiety. Whole grains may more favorably affect blood-glucose levels. If a high-fiber breakfast is not possible, at least consume some high-fiber grains during the day to reap the benefit. Men’s Health 4/05.

TAKE THE TIME TO WORKOUT – a single exercise session once a week can significantly reduce the risk of prostate cancer. Men who hit the gym once a week were up to 32 percent less likely to develop advanced prostate cancer than sedentary men. The longer the workout, the greater the benefit. International Journal of Cancer.

CARDIO COCKTAIL – pomegranate juice may help prevent heart attacks. A study at the Preventive Medicine Research Institute provided 8 ounces of pomegranate juice to a test group who had experienced poor blood circulation to their hearts – a strong predictor of a future heart attack. The test subjects experienced a 17 percent increase in blood flow to their hearts after three months. The researchers credit pomegranates’ high levels of artery-clearing antioxidants. Men’s Health 1/06.

EATING FISH – BENEFITS VS. RISKS – the benefits of eating fish generally outweigh any risks from potentially high levels of mercury and other contaminants ( PCBs and dioxin) in some species.

A few fish species – shark, swordfish, king mackerel, and tilefish – have been found high in methylmercury, linked to learning disabilities and developmental delays in children. Women who are pregnant or likely to become pregnant and children under 12 have been advised to avoid these fish and that children under 12 should limit their consumption of albacore. Mercury accumulates most readily in large, predatory fish. Studies have concluded that the evidence of adverse side effects for the general public is inconclusive.

Just 3 ounces of farmed salmon or 6 ounces of mackerel a week reduce the risk of death from heart disease by 36 percent. Fish is a good, low-fat source of protein, and the omega-3 fatty acids help prevent heart disease. People who eat fish usually consume less red meat and saturated fat, as well as more fruits and vegetables.

Another report by the Institute of Medicine, which advises Congress on matters of health and science, says eating fish benefits the heart and helps develop the brains and eyes of children. The institute recommends two 3-ounce servings a week for everyone.

Fish oil pills are rich in omega-3s, but they do not provide the other benefits, such as a meal of lean protein that is low in saturated fats.

Eating fish may also help prevent colon cancer. The European Prospective Investigation into Cancer found those who ate 10 to 20 ounces of fresh, canned, salted or smoked fish a week were about 30 percent less likely to develop colon cancer than those eating less fish. The researchers believe the omega-3 fatty acids in fish possibly inhibit the cancer process. They found those who have a high intake of red and processed meat experienced increased colon cancer risk. USA Today 10/18/06, Wall Street Journal 10/18/06, University of California Berkeley Wellness Letter 11/05.

MIGRAINES? – migraine headaches can signal an impending heart attack in men, according to a Harvard University study. Researchers tracked 20,000 men for 15 years and found migraine suffers to be 42 percent more prone to a heart attack than those unaffected by head pain. Migraines have been tied to hypertension, high cholesterol, and inflammation. If you suffer from severe headaches, ask your doctor to test you for cholesterol, blood pressure, and C-reactive protein to eliminate these health risk factors. Men’s Health 4/07.

WAIST MANAGEMENT – until recently, the weight-loss benefits of dairy have been measured only in total pounds. A study recently has indicated 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 two inches. The calcium that accompanies dairy foods may block fat absorption and make fat less likely to be stored in the abdominal region.

It is easy to consume at least three dairy servings daily: a glass of milk (nonfat) with breakfast, a slice of nonfat cheese with lunch, and a cup of nonfat yogurt for an afternoon snack. Men’s Health 1/06.

WANT TO DECREASE RISK OF DISABLING BACK INJURY? - those who participate in regular recreational physical activity have a 30 percent decrease in risk of a back injury that is disabling. Men’s Health 1/06.

CHEW THE FAT…AWAY – British researchers found that chewing gum may help curb appetite cravings. When people chewed on sugarless gum for at least 15 minutes one hour after eating and then again at the 2-hour mark, their desire for sweets decreased by 11 percent compared with that of study participants who did not chew gum. The gum chewers also consumed 36 fewer calories on average on subsequent meals. It appears that gum chewing decreases appetite, especially for sweets, where many sugary, empty-calorie foods are consumed. Men’s Health 4/07.

THE RIGHT TIME TO STRETCH – static stretches, the stretch-and-hold technique, can reduce strength and power when done before the workout. Stretching causes muscle fibers to relax, thus inhibiting the amount of force you are able to produce.

After an exercise session, stretch all the muscles used in the workout to gain flexibility and speed muscle and tissue recovery. Strength and Conditioning Journal.

HOW LONG TO SHOW RESULTS – it takes about three weeks for visible muscle growth to occur after starting weight training. Researchers found that by doing four sets of seven reps of leg extensions three days a week, the lifters increased quadriceps muscle size by about 0.2 percent a day. Even though this growth is not noticeable from day to day, the effect can be dramatic if all major muscle groups are worked three days a week, 52 weeks a year. Men’s Health 4/07.

Health News

REPORTING POINT 07/07

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

CELL PHONES/BRAIN TUMORS – two new studies find no link between cell phones and certain brain tumors. A study reported in Neurology found that people with brain tumor (gliomas or meningliomas) had not used their cell phones any more than people without brain tumors. There was also no connection between the tumors’ location and the side of the head where the cell phones were most often held.

Similarly, another study reported in the American Journal of Epidemiology found no increased risk of gliomas or meningiomas, even in people using cell phones for over 10 years. University of California Berkeley Wellness Letter 7/05.

RADON RISK – American homes need to be tested for radon, an invisible, odorless radioactive gas found in soil and water, which can seep into a house through cracks in the foundation or joints. Radon is the second leading cause of lung cancer, and about one in every 15 homes has elevated levels. Radon is especially risky for smokers. Inexpensive do-it-yourself test kits are available at most hardware stores. For more information, including a 15-page “Citizen’s Guide to Radon,” call 800-SOS-Radon or visit www.epa,gov/radon. Radon problems can be fixed by installing special ventilation systems and sealing foundation cracks.

VITAMIN C TO REDUCE HEART DISEASE RISK – vitamin C reduces C-reactive protein (CRP), a predictor of cardiovascular disease. Researchers at the University of California Berkeley supplied 160 people with a 515-mg daily supplement of vitamin C or a placebo. After only two months, those in the vitamin C group experienced a 24 percent drop in CRP. The study’s author believes that vitamin C’s antioxidant effect may help suppress production of CRP. Men’s Health 9/04.

UNSALT YOUR KIDS – cutting back on salt can lower blood pressure, even in children.

Two of the world’s leading salt experts pooled the results of 10 small studies on children aged 8 to 16 and three studies on infants. Cutting sodium consumption by an average of 42 percent for four weeks in children – and 54 percent for 20 weeks in the infants – lowered their blood pressures significantly.

Cutting back on high-sodium foods for the whole family makes for healthier diets and may help keep blood pressure lower in middle age. Hypertension 1/06.

WALK IT OFF – instead of lapsing into a food coma on the couch after a hearty dinner, consider taking a short walk. A 10-minute walk after eating gives you a double boost of energy and increases your metabolism. British researchers found that three 10-minute walks a day have the same benefit as a 30-minute walk – improving cholesterol counts and leading to weight loss. An evening walk can be a great habit to start and keep for a healthy future. Men’s Health 9/04.

DON’T HAVE A PAIN IN THE NECK – position your computer screen so you look down at the center of the screen at a 10 to 20 degree angle. Looking up at the screen puts a strain on the vertebra in the neck. University of California Berkeley Wellness Letter 1/04.

MAGNESIUM MINIMIZES COLON CANCER RISK – a Swedish study tracked 61,000 people for 15 years and found those who ate more than 255 milligrams of magnesium each day were 41 percent less likely to get colon cancer than those who ate the least. Most Americans do not get nearly enough magnesium. The researchers found that magnesium from food sources gave the cancer protection, rather than from supplements. Bananas and avocados are rich magnesium food sources. Health 4/05.

TURNIN’ AND NOT BURNIN’ – you will get 75 percent less carcinogens in burgers that are turned every minute while being cooked, compared with burgers turned only once during cooking. Men’s Health 9/04.

TAKE TEA AND SEA – while eating fish has many heart-healthy benefits, the mercury levels found in some fish may be a health concern. However, a recent study of Canadians with a high fish intake noted that those who drank black tea often had the lowest blood levels of mercury. Teas contain flavonoids that may bind with heavy metals and allow the body to excrete them. The scientists are looking currently on quantifying black tea’s effectiveness. Men’s Health 6/05.

THEY’RE CALLED FLOATERS – those small specks that move through your field of vision are called floaters or flashers. They are actually minute clumps of debris in the vitreous (the gel inside the eyeball). Flashing lights may also come from the vitreous tugging at the retina. Glowing regions or jagged lines are called an ophthalmic migraine, although this has nothing to do with headaches.

Floaters are usually more annoying than serious. Try moving the eye up and down to stir up the eye fluid and get the floater out of the way. But a sudden onset of many floaters or flashers can signal an emergency such as retinal detachment or tearing, which requires immediate attention. University of California Berkeley Wellness Letter 5/03.

GET JR. TO THE GYM – playing in the gym helps kids perform better academically in the classroom, according to researchers at the University of Illinois. They measured strength, flexibility, and endurance in elementary school children, then reviewed their standardized test scores. Physically fit kids earned higher grades than their out-of-shape peers. Men’s Health 6/05.

COOKED vs. RAW – cooking vegetables does destroy some of the vitamins, mostly vitamin C and the B vitamins, typically dropping by 15 to 30 percent.

But you can limit loss of nutrients to 15 percent or less by simply steaming or microwaving vegetables with a little water or stir-fry them with a bit of healthy oil. Consumer Reports on Health

YOU SNOOZE, YOU LOSE – weight, that is. People who sleep less weigh more. Men and women who average only six hours of sleep each night are 23 percent more likely to be overweight than those who sleep for seven to nine hours. Research from Columbia University indicates that sleep deficit upsets the body’s hormonal balance. Ghrelin, a hormone related to appetite and hunger, levels increase in sleep-deprived people, leading to increased appetite and food consumption. Men’s Health 4/05.

WHOLE GRAINS FOR YOUR HEART – besides being far more nutritious than refined grains, whole grains now appear to lower arterial inflammation, thereby reducing the risk of deadly blood clots. A study by the Centers for Disease Control and Prevention of 13,000 people found those who ate nine servings of whole grains each day were 30 percent less likely to have high levels of inflammation than those who consumed three servings or less. It is believed that the lipid-lowering properties of grains – their magnesium content and their antioxidant properties - may all contribute to the lowered risk. One slice of whole-wheat bread counts as a single serving of whole grains. Men’s Health 6/05.

SET A GOOD EXAMPLE – your children are 50 percent more likely to be overweight if you are overweight. Journal of Pediatrics.

TREADMILL TRUTH – it can be hard to correlate the treadmill workout to the actual road workout. According to the author of Treadmill Training for Runners, setting the incline at one percent is the best way to mimic a flat-road workout. For serious runners, the author believes that it is important to make the treadmill session as close as possible to what you’d be doing outside.

EXERCISE AND YOUR MOOD – just three hours a week of moderate aerobic exercise reduces depression by 47 percent – making it as effective as anti-depressant drugs. According to researchers at the Cooper Institute in Colorado, exercise acts on the neurotransmitters serotonin and norepinephrine, both implicated in depression. The exercise can be spread out over the week. Men’s Health 6/05.

BOAT AND RV RISK – the summertime sees much increased boat and RV use. Faulty cooking and heating equipment aboard these vehicles may produce carbon monoxide (CO). This odorless and colorless gas kills about 200 Americans and sickens thousands each year. Consider purchasing a CO detector, which should cost $40 to $80 and sounds an alarm when dangerous levels of CO are reached. Look for the Underwriters Laboratories (UL) symbol and a model with a continuous digital readout of CO levels.

When running a generator on a boat, CO may settle in lower parts of the boat, like the cabin, so installing a detector there will warn of dangerous conditions. University of California Berkeley Wellness Letter 2/04.

ZEST FOR LIFE – fresh squeezed orange juice contains all the health benefits of oranges except one – the cancer protection in the peel. People who regularly consume citrus zest reduce their risk of squamous-cell skin cancer by 30 percent, according to a study from the University of Arizona. Lab tests on rats founds that citrus zest can actually shrink existing tumors as the oils in the peels of oranges, lemons, and grapefruit contain powerful compounds that stimulate the body’s production of a detoxifying enzyme.

Other research from the Department of Agriculture indicates that certain carbohydrates found in the peel of citrus can help maintain digestive health in humans. Prebiotics are carbohydrates that feed healthy bacteria found in the large intestine. When you promote the growth of these health-promoting bacteria, they outcompete the other bacteria that may cause disease or make you sick. In the future, some foods may be fortified with orange-peel prebiotics. In the meantime grate the colored portion of the peel and add it to soups, salads, salsa, muffin batter or other baked goods or sprinkle it on chicken and fish. Men’s Health 4/07, Health 4/05.

THE TOOTH BERRY – drinking cranberry juice can help prevent cavities in teeth. Scientists at the University of Rochester exposed tooth enamel to cranberry juice and discovered that acids in the juice inhibited bacteria formation by 85 percent. The lead researcher on the study determined that two daily drinks containing at least 25 percent cranberry juice concentrate should have the same effect in most people. But exposure to acid alone can cause enamel to erode over time, so it is best to take the cranberry juice with meals. Also be aware that the cranberry juice that is provisioned on SWA aircraft is loaded with added sugar, probably negating the beneficial effects of the cranberry juice on your teeth.

Another benefit of cranberries is that they also contain tumor-blocking compounds, including phenolics acids, glycosides, and anthocyanins. These phytochemicals are effective at preventing colon and prostate cancers. Be sure that the juice you consume has at least 27 percent cranberry juice or try snacking on Craisins (sweetened dried cranberries). Men’s Health 4/05.

HDL BOOST – limiting or avoiding sugary foods and beverages may help raise HDL (good) cholesterol and lower triglycerides (fats in the blood). A Canadian study showed people who consumed the most of these foods had lower HDL and higher triglycerides than those who consumed the least, after other factors (such as weight, age, and calorie intake) were taken into consideration. This confirms previous studies that indicated those who consumed the most sugary foods tend to have lower HDL. Bread, rice, potatoes, and other high-glycemic index foods (a measure of the effect of carbohydrates on blood sugar) were not related to HDL levels. University of California Berkeley Wellness Letter 4/07.

RAW FOOD DIET – this is a diet that centers on veggies, fruits, nuts and seeds either uncooked or cooked at very low levels of heat to supposedly preserve nutrients and enzymes. This sounds healthy, but the truth is that it is important to have a blend of cooked and raw foods in our diets.

Heating does damage some nutrients, but in some cases cooking makes nutrients more available. While raw fruits and vegetables provide much needed fiber, cooking makes some foods easier to digest. Advocates of the raw food diet believe that cooking destroys enzymes in food that aid digestion. However, the human digestive system contains enzymes that are very capable of successfully breaking down foods for nutritional benefit.

Those who try the raw food diet are certainly going to be getting all the benefits of eating a diet largely based on fruits and vegetables, which is very healthy. Health 4/05.

END OF AN ERA

END OF AN ERA


For over 50 years, Dr. Joe Battersby has dispensed common sense along with medical advice. He is the consummate pilot advocate, making a visit to the AME more like visiting a favorite uncle. His office is a monument to the affection that his patients – his flying family – feel for him. Photos of his pilots’ planes, many with personal thoughts penned, decorate the modest building that has served his practice. Other than the PHX-based folks, most of you do not know Joe. But sharing his story with all of you will give you a peek at how we all can work together, helping one another, and how special and unique Joe and his medical practice is to all of us.
The FAA physical exam passes quickly as both physician and patient know the routine well – forms filled out, all the boxes are checked and completed, essentials examined, all the time getting caught up with personal events in this semiannual visit, renewing a precious relationship between this essential part of the pilots’ lives and their AME.
The entire ritual ends with hugs from Mary Jane and Margaret, along with a circular sticker proclaiming that the airman has just passed his physical with Flying Colors.
During the Christmas holidays, an entire office wall holds the cards of his many of his faithful charges and their families – all remembering Joe and this family. Joe, Mary Jane, and Margaret have been part of our family – part of our lives.
Margaret met Joe in 1965, when he was in general practice, on the recommendation of a friend. She remembers her first visit with Joe when he told her, “I am the doctor and you are the patient. If you are not going to do what I say, leave now as I don’t need you wasting my time and your money.” She not only went to him until he retired but also worked for Joe six years. Joe also delivered her daughter, Mary Theresa, in 1971.
Mary Theresa was in high school when she started working for Joe. She had been working one week at McDonald’s when she burned her arm with grease. When seeing her arm, he asked, “Where the hell did you get that?” Her reply, “I work at McDonald’s.” He then said, “You used to work at McDonald’s! Give your two week’s notice and you will come in here after school and on Saturday. You will make as much here as you did there and you will be using your brain. I didn’t bring you into this world to work at McDonald’s.” Mary Theresa worked for Joe eight years until she got married. She now enjoys a successful career, thanks to the start that Joe gave her.
Mary Jane met Joe when he was teaching art in one of the local colleges. He needed an office help and talked Mary Jane into working for him, where she remained for 26 years. They attended all kinds of classes together –photography and Morse code, to name a couple. They shared many hobbies and became close friends and Mary Jane has assisted Joe for the vast majority of his career.
Joe has treated many people, including Rose Mofford, former governor of Arizona, and Ruby Sheldon, one of the first women in aviation to fly across the U.S. A few of us who have suffered serious injuries have been treated back to health by Joe, while he has also aided countless pilots regain their medical qualifications to continue their careers.

From Margaret’s perspective, Joe’s practice was and always did remain for the poor. He took care of homeless people to be sure they were okay. There was a deaf couple who would not go to the hospital when their children were ready to be born so he went to their house to deliver the babies. He took care of a few very old patients on Medicare gratis as he didn’t want to deal with the insurance. He paid for many people’s education as it meant so much to him. He always looked out for the pilot and they were first. He made his office a pilots’ lounge rather than a doctor’s office to help the pilots relax. The pilots are his family. Dr Joe quit general practice when insurance companies tried telling him what he could or could not do for his patients. As he put it, “I am the one who went to school for medical training, not the insurance companies, who are trying to save money.”


Many of us have enjoyed this Norman Rockwell experience because we were lucky enough to have Joe for our flight surgeon. He has become an intimate part of our lives as a trusted confidant, providing sage wisdom when requested, enabling us to enjoy our flying careers and making the visit to the AME an event warmly anticipated. The best way to describe Joe’s office is to quote Joe from one of his published articles, “Our office is to say the very least informal. Perhaps it’s even true that the term “informal” is a euphemism. Facts, unqualified opinions, and politically incorrect statements are all rather jumbled together. We foster an atmosphere in which there are sometimes more areas of discussion “off” rather than “on” the record. We love this and wouldn’t have it any other way. In spite of this, we manage to not have our independence breed arrogance (I hope!).” Joe always ended his articles with things he and the gals were grateful for – typically:

Things to be thankful for:
1. Daughter Marie’s visit in January (Mary Jane)
2. Getting the time to do some fishing with Joe. (Mary Jane)
3. Cold weather (Mary Jane)
4. Dead Horse Ranch (Joe)
5. The joy of getting up early each morning and smiles (Margaret)
6. The joy of working where, how, with whom and for whom. (Joe)

Best,
Joe, Mary Jane, Margaret



To that, I would like to add, we are all grateful for you, Joe, Margaret, and Mary Jane, for the privilege of knowing you and sharing your hugs and humor.

They don’t make ‘em like Joe anymore – he truly is one of a kind. Thank you, Joe Battersby, for being in our lives and God-speed to you and your family for sharing your passion and compassion, warmth, intelligence, and candor.

Captain Larry Kline
PHX - 6592







Mary Jane and Dr. Joe




Margaret, Mary Jane, and Joe










































Dr. Joe in his office






Joe and Beverly in Colorado

Health News

REPORTING POINT 06/07

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

CANCER GENETIC BREAKTHROUGH – scientists have identified the bulk of the genes that cause breast and colorectal cancers. By analyzing the genetics of certain cancers in a patient, physicians could adjust the current standard treatments to specifically address patients’ tumors.

The researchers expected to isolate just a handful of cancer-causing genes. Instead, they found nearly 200, with 69 genes driving colorectal cancer and 122 leading to breast tumors. Previously, doctors knew of only about 10 genes linked to these cancers.

Doctors focused on breast and colorectal cancers because they are two of the leading cancer killers. About 211,000 cases of breast cancer are diagnosed each year in the United States, and 40,000 people die of the disease; 145,000 cases of colorectal cancer are diagnosed each year, and 56,000 people die from the disease.

Researchers were surprised to find that each tumor they analyzed was different. Even tumors of the same organs had only about five genes in common, which could shed light on why many chemotherapy drugs help only a fraction of patients. Many doctors in recent years have noted that cancer is not one disease but hundreds of diseases.

Physicians have been moving away from “one size fits all” cancer treatments toward a goal of eventually providing personalized medicine.

The new findings indicate that doctors may not have to tackle rogue genes in a tumor, but that treating just one of those genes could be enough to keep a tumor in remission. Such treatments could take a decade or two to develop, but these results could help to better tailor therapies in two or three years. Using a genetic profile of a tumor may better enable physicians to choose specific drugs to treat cancer. USA Today 9/8/06.

LOSE WEIGHT AND SAVE YOUR KNEES – overweight people are three times more likely than their leaner counterparts to tear the meniscus cartilage in the knee and obese people are 5 to 25 times more likely, according to researchers fro the University of Utah School of Medicine. This cartilage bears much of the load on the knee joint, and excess weight greatly increases the stress on it. About half of the 850,000 meniscus tears that require surgery each year in the U.S. can be attributed to extra weight. University of California Berkeley Wellness Letter 7/05.

DON’T CHILL – watermelon loses nutrients after chilling. It is better to consume watermelon at room temperature. USDA scientists analyzed watermelon for carotenoids (powerful antioxidants linked to decreasing the risk of heart disease, various cancers, and boosting the immune system.) The scientists found that whole watermelons stored at 70 degrees had the most carotenoids. Compared with freshly picked fruit, room temperature watermelon had up to 40 percent more lycopene and 50 to 139 percent more beta-carotene. Watermelons continue to produce the nutrients after they are picked, and chilling slows the process. Journal of Agricultural and Food Chemistry.

DECEIPHERING SUPPLEMENTS’ LABELS - when buying vitamin or mineral supplements, be skeptical about the following terms on the labels:

CHELATED. Chelated minerals are bonded to amino acids or other compounds, supposedly to enhance absorption. At best, any benefit would be small, and in some cases chelation may impair absorption.

COLLOIDAL. These minerals supposedly have a natural negative electrical charge that aids absorption and has all sorts of claimed health benefits. There is no evidence for any of the claims, and maybe some cause for safety concerns.

NATURAL. Natural and synthetic vitamins are chemically identical, except for vitamin E. Natural vitamin E (labeled d-alpha tocopherol) is much better absorbed than synthetic (dl-alpha tocopherol).

TIME-RELEASE. No clear evidence of any real benefit. Time-release high-dose niacin is less likely to cause flushing, but many OTC brands are ineffective and increase the risk of liver damage. University of California Berkeley Wellness Letter 12/04.

SUNSCREEN UPDATE (this article is being republished by membership request from the Health News 1/04 – LK) - currently, the SPF rating on sunscreen labels refers only to protection against the sun’s ultraviolet B (UVB) rays. UVB energy penetrates the skin, damaging the skin and causing the skin to produce melanin, which results in a tan. Overexposure to UVB results in sun burns and increases the risk of skin cancer. The lotion’s SPF rating gives no indication whether the ingredients will protect against the sun’s other damaging rays - ultraviolet A (UVA). There is no standard for measuring and labeling UVA protection in this country, although there is such a labeling protocol in Europe.

UVA radiation penetrates the skin gradually and deeply than UVB, resulting in premature aging and increased skin cancer risk. To derive adequate protection from UVA and UVB, be sure to use a product that proclaims that it is “broad-spectrum”. Specifically, products containing Avobenzone (Parsol 1789), benzophenone, anthranilate, and dibenzoyl-methane, as well as physical sun blockers such as zinc oxide and titanium dioxide are best at protecting against both types of radiation hazards.

Sunscreens do have a shelf-life and probably should be discarded if they are more than a couple years old.

The FDA changed labeling requirements that went into effect early 2005. These regulations require manufacturers of sunscreens to list only 16 approved and allowed active ingredients, a new category of “30+” for SPF values above 30, sun-protection categories of “minimum”, “moderate”, and “high” plus optional claims to help consumers select sunscreen products, cessation of unsupported and misleading terms such as “waterproof”, and “all-day protection”, and standardized warning for tanning products that do not offer sunscreen protection.

Considering the amount of time that the average Southwest pilot spends exposed to UVA and UVB energy, consideration of daily use of sunscreens would seem prudent to reduce the risk of skin cancer. Cruising World 7/03.

HAVE A SWEET TOOTH? – cardiovascular exercise can curb the desire of calorie-laden junk foods, according to a preliminary study from Osaka University in Japan. Researchers found that exercise raises sensation-regulating endorphins, one of which, beta-endorphin, can cause sweet flavors to taste sickeningly strong. Men’s Health 9/04.

REDUCING COLORECTAL CANCER RISK – according to a Swedish study of over 61,000 patients, magnesium-rich foods may reduce the risk of colorectal cancer. The more magnesium the patients consumed, the less likely they were to develop this cancer, which is the second leading cause of death in the U.S. and Canada. Good sources of magnesium include nuts, beans, some fish, whole grains, spinach, and other leafy greens, and dark chocolate. This is the first study of magnesium and colorectal cancer, and it focused only on food, not supplements. University of California Berkeley Wellness Letter 7/05.

WISDOM TEETH NOT WISE – having all your teeth sounds like a great thing. But researchers at the University of North Carolina School of Dentistry discovered that holding on to wisdom teeth increases the risk of gum disease. By analyzing dental data from a survey of almost 6,000 subjects, the scientists found that those who still had their wisdom teeth were twice as likely to suffer serious gum disease as those who had had them pulled. If you still have any of your wisdom molars, go see your dentist for a consultation to determine if this extraction is right for you. Once bacteria set up in the wisdom teeth, they tend to move forward. Men’s Health 9/04.

HOLY GUACAMOLE! – avocados are rich, creamy, and filling. They are often avoided by dieters for being “fattening” (averaging about 300 calories each, most from fat); avocados are actually heart-healthy if you eat them in moderation. Their oils are mostly monounsaturated, the kind that lowers LDL (bad) cholesterol, but maintains HDL (good) cholesterol. Avocados, as with all plant foods, have no cholesterol.

Avocados provide important nutrients, including folate, vitamins C and E, and potassium, as well as fiber (about 12 grams in each). Their phytochemicals include beta-sitosterol (a sterol that lowers cholesterol, similar to that in Benecol margarine), glutathione (an antioxidant that may protect against certain cancers), and lutein (a carotenoids that may help protect against macular degeneration and cataracts). Recent studies show that avocados can significantly boost absorption of carotenoids from other foods, suggesting you should add a bit of avocado to your salads in place of less-healthful toppings.

Avocados ripen about a week after picking. Put them in a paper bag to speed the process. Wash them before cutting. Use avocados in dips, as a spread, and in place of ingredients that have more saturated fat. For every ounce of butter replaced with avocado, you will save about 150 calories and 18 grams of fat; for every ounce of cream cheese, you will save 50 calories and 5 grams of fat. University of California Berkeley Wellness Letter 7/05.

COLA AND BONE DENSITY – drinking at least three cans of cola a week, even diet cola, may lower hip bone density in women. Drinking more cola may lower bone density further.

Scientists studied over 2,500 men and women subjects. After taking into account the impact of calcium, vitamin D, physical activity, and other factors, they found about a 4 to 5 percent lower hip bone density in women who consumed one cola a day than in those who drank less than one cola a month.

Lower bone density was not linked to cola consumption in men. Women who drank other soft drinks had no lower bone density. However, it is possible that the researchers saw no link because fewer women in the study drank non-colas.

Health News

REPORTING POINT 05/07

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

LONG DUTY DAY? – University of Pennsylvania researchers found that the chance of a mistake triples when a nurse works more than 12 hours. Due to budget cuts, 30 percent of nurses in the study were forced to work those hours. Consider these facts when you are evaluating your performance on a long-duty day. Men’s Health 10/04.

IS ORGANIC BETTER? – a recent preliminary study found that organically raised fruits and vegetables have more phytochemicals than conventionally raised produce, in which pesticides have been used. There are over 4,000 phytochemicals – plant chemicals that are very protective of the body and necessary to preventing diseases. The first job of phytochemicals is to benefit the plants. Some of these plant chemicals are antioxidants that protect cells from damage by free radicals, which are by-products of the processing of oxygen in living organisms. Like people, plants need antioxidants to survive in an oxygen-rich environment. Plant antioxidants stabilize cell chemistry and protect plants from the damaging effects of oxygen, sunlight, and other factors like pollution.

Researchers believe organic is better because the plant has to depend on itself to fight off insects and other predators so it produces higher levels of phytochemicals that act as pesticides. If the producer provides the pesticides, the plant does not need to mount its own defenses.

Phytochemicals found in supplements may not be as effective as those same antioxidants found in foods plus foods contain multiple healthy compounds that may act together in a much more beneficial way than those consumed only in supplements. University of California Berkeley Wellness Letter 10/03.

PREVENTING PANCREATIC CANCER – pancreatic cancer is one of the most deadly types of cancer – it strikes 34,000 Americans each year and kills 32,300, according to the American Cancer Society. Researchers are now exploring whether vitamin D might prevent pancreatic cancer. A study published in Cancer Epidemiology, Biomarkers & Prevention compared pancreatic cancer rates between people who consumed the most vitamin D – at least 600 international units a day from food and supplements – and those who consumed the least, or fewer than 150 I.U. The high vitamin D group had a rate of 12.5 pancreatic cancers per 100,000 people, about 40 percent lower than among people with the smallest intake, whose rate was 21 per 100,000 people. The researchers are not sure if it is the vitamin D consumed or something else in the diet or lifestyle that may affect risk.

Follow-up studies are planned to better understand the relationship of vitamin D to pancreatic cancer risk as people also get vitamin D from sunlight. While the scientists are not yet recommending supplementing with vitamin D, people can reduce their risk by exercising, staying slim and avoiding tobacco, which may cause 25 percent of pancreatic cancers. USA Today 9/14/06.

GOOD FOR YOUR BODY/NOT YOUR BREATH – consider stronger-tasting varieties when shopping for onions. The strong taste and smell come from antioxidant compounds called polyphenols (including flavonoids), which may reduce the risk of cancer and other diseases. Americans generally prefer the milder onions, such as Vidalia. Western Yellow, New York Bold, and Northern Red onions are highest in polyphenols. Shallots, though milder in flavor, also rank high. University of California Berkeley Wellness Letter 2/05.

SATURATED FAT AND HDL – eating even one meal that is high in saturated fat can make it tougher for high-density lipoproteins, or HDL (which carry cholesterol out of the body), to protect the arteries.

Researchers fed healthy test subjects meals that were high in either saturated fat (coconut oil) or polyunsaturated fat (safflower oil). The HDL collected after the polyunsaturated meal was better at producing anti-inflammatory molecules than the HDL collected after the saturated fat meal. Inflammation makes arteries more susceptible to clogging. Consider this the next time you are tempted to eat a pepperoni pizza, steak, or cheesecake. Journal of American College of Cardiology 48:715, 2006.

JUST 2X A WEEK – Arizona State University researchers analyzed 37 weight-training studies and concluded that as one advances to more sets with heavier weights, there is no benefit in working a muscle more than twice a week. Men’s Health 10/04.

CALCIUM AND COLON CANCER – a study published in the American Journal of Clinical Nutrition compared calcium intake of over 3,600 people with colorectal adenomas – a type of polyp that can develop into cancer – to those of people who were disease free. Those who consumed the most calcium from both food and supplements had a 12 percent lower risk of adenomas than those who consumed the least. Supplementing with more than 1,200 milligrams of calcium a day reduced the risk even more – by 27 percent. Calcium may protect by binding potentially carcinogenic substances in the colon, or it may directly influence cells in the colon’s lining. University of California Berkeley Wellness Letter 2/05.

EXERCISE AWAY BELLY FAT – exercise and diet may work better than cutting the same number of calories by diet alone.

Researchers assigned sedentary, obese women aged 50 to 70 to either a low-calorie diet or the same diet plus either high- or low-intensity exercise. Both exercise groups walked on a treadmill three days a week. The low-intensity group walked for 55 minutes at a slower speed (1 to 2 miles per hour), while the high-intensity group walked for 30 minutes at a faster speed (3 to 4 miles per hour).

After 20 weeks, all three groups had lost about the same weight (19 to 24 pounds). However, abdominal fat cells shrunk only in the two exercise groups.

Besides losing weight in their midsection, losing belly weight lowers the rise of diabetes and heart disease more than fat on hips, thighs, or elsewhere.

If you are overweight, cutting calories and exercising are critical. These women in the study only burned about 60 calories a day on the treadmill, but it was enough to shrink their fat cells. Other studies show that exercise can cut the risk of diabetes even if you don’t lose a pound. Journal Obesity 1211, 2006.

RX TRANSLATOR – pharmacists often place warning labels on prescription medication bottles. Here are the reasons for each label:

REFRIGERATE. Like milk, certain medications can curdle if stored at room temperature. The antibiotic amoxicillin can become less effective, and expired tetracycline can be toxic. Keep these medications on a shelf on the refrigerator door to reduce the risk of contamination from food.

AVOID ALCOHOL. Drinking when taking antidepressants, sedatives, or painkillers can amplify the drugs’ effects. Alcohol can also interfere with the effectiveness of diabetes and seizure medications.

DO NOT TAKE WITH DAIRY OR ANTACIDS. Antacids and dairy products will bind to some medications, preventing them from being absorbed. Calcium supplements do the same. Avoid all three for at least an hour before and after taking the medication.

SHAKE WELL. With certain liquid drugs, the active ingredients settle to the bottom. If the bottle is not shaken well before using, you will not get the right dose. Ten seconds is usually enough, but some drugs need longer to ensure that everything mixes.

AVOID SUNLIGHT. Certain medications can make the skin extremely sensitive to sunlight. Use at least an SPF-30 sunscreen all over the body, including skin covered by thin clothing, to avoid the risk of a burn.

MAY CAUSE DROWSINESS OR DIZZINESS. Hypertension medications often carry these labels because the drugs can produce a dramatic drop in blood pressure. If it is an allergy medication containing a decongestant, avoid taking it right before bed, since the medication may interfere with the normal sleep cycle. Men’s Health 3/06.

IS FORTIFIED A BETTER OJ? – drinking orange juice fortified with calcium is not as healthy as it might seem. About 90 percent of the calcium in cow’s milk is likely to be absorbed where only about 20 to 50 percent of the calcium in most brands of fortified orange juice is absorbable. The researchers found that the most effective fortified orange juices are the brands that contain calcium citrate malate or the trade name Fruitcal on the label. Health 11/05.

MORE BENEFITS OF FRUITS AND VEGGIES – produce helps prevent pancreatic cancer, according to new research from the University of California San Francisco. Scientists tracked the diets of more than 2,000 people over a 10-year period and found that eating a diet rich in fruits and vegetables cuts the chance of developing this especially deadly form of cancer by 50 percent. The foods most strongly associated with risk reduction are onions, garlic, beans, carrots, dark leafy vegetables, cruciferous vegetables, and oranges. Those who ate five servings of vegetables a day had the lowest risk. Men’s Health 3/06.

CATARACT RISK – may be linked to weight and height. Overweight men have a 30 percent higher chance of developing cataracts than men of normal weight. Scientists believe obesity contributes to diabetes, a condition that increases cataract risk. Men of normal weight six feet or taller have a 25 percent higher risk of developing cataracts than those five feet seven inches or shorter. The reason for the increased risk for taller people is unknown. Risk of getting cataracts may be reduced by losing weight or maintaining a healthy weight. Bottom Line Health 8/01.

CALORIES COUNT AND CONSISTENCY, TOO – according to a Brazilian study that analyzed 33 clinical trials, researchers concluded diet plays a greater role in burning belly fat than your workout does. The scientists determined that diet controls about 75 percent of weight loss. This does not mean that exercise is not an important part of the fat-burning formula, but the fastest results come from working out and an effective exercise program.

Health News

REPORTING POINT 04/07

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

EPO – evening primrose oil is made from a small yellow wildflower. It and a similar supplement, borage oil, have been used medicinally for centuries. The oil, pressed from seeds, is rich in linoleic acid, an essential fatty acid (EFA). “Essential” means that we have to consume the nutrient because the body does not produce it. EFAs are plentiful in foods, notably nuts and seeds. These polyunsaturated fats are good fats, unlike the saturated fats that contribute to heart disease.

Evening primrose oil also supplies another fatty acid known as gamma-linolenic acid, GLA. Borage oil, too, is high in GLA as is black currant oil. GLA is synthesized by the body and not an EFA. The body converts GLA to a hormone-like chemical important in processes such as controlling inflammation, clotting the blood, and synthesizing cholesterol. It is not necessary to supplement GLA since the body produces it and no one knows how much is enough. Some diseases such as cancer, multiple sclerosis, and diabetes, decrease the ability to convert linoleic acid into GLA,

One common use for EPO and borage oil is to relieve the symptoms of rheumatoid arthritis, the kind that produces inflamed joints (as opposed to osteoarthritis, which is cause by wear and tear on the joints). There is some preliminary evidence that it may help, and the Arthritis Foundation considers it worth trying for rheumatoid arthritis. Be sure to talk to your doctor first. Fish oil supplements are another option.

EPO appears to be safe. Some people report stomach upset, headaches, and rashes have been reported as side effects. Borage oil may contain liver toxins. Memorial Sloan-Kettering Cancer Center in New York warns against taking borage oil as a cancer therapy, even in normal doses, unless it is certified free of these toxins, and lists borage oil along with chaparral and comfrey as known liver toxins. University of California Berkeley Wellness Letter 11/03.

THE SAD TRUTH ABOUT THE AMERICAN DIET – the average American consumes 74 pounds of added sugar each year – about 23 tablespoons a day. Agricultural Research Service.

HFCS AND YOUR HEALTH – high-fructose corn syrup (HFCS), used to sweeten soft drinks and many foods, is partly responsible for the rising rates of obesity and diabetes. According to the American Journal of Clinical Nutrition, HFCS now supplies nearly 10 percent of all calories consumed by Americans and perhaps as much as 20 percent of all calories consumed for some people, including children. Those daily excess calories are bad enough, but HFCS may be worse for people than regular sugar, since large amounts can actually impair blood sugar control and stimulate appetite. University of California Berkeley Wellness Letter 9/04.

DIDYAKNOW? – Many of our health articles refer to grams. To better illustrate what a gram is – 5 grams is about a teaspoon. If you eat a burger with 10 grams of saturated fat listed; you are consuming two spoonfuls of artery-clogging fat. Men’s Health 10/04.

ARE YOU “D”EFICIENT? – Too little vitamin D puts more than bones at risk. Vitamin D is the vitamin that is also a hormone, and the only vitamin people do not have to consume from food, as humans manufacture it when the skin is exposed to the sun. Vitamin D helps the body absorb calcium; supplementing vitamin D with or without calcium can boost the density of hip and some other bones, though it appears to have little impact on the spine.

Vitamin D actually can keep bones from breaking, but only if you look at studies in which people took enough to get their blood levels high enough. Analysis of several studies shows that people who took 700 to 800 IU a day had a 26 percent lower risk of hip fractures than similar people who took a placebo. The bottom line is that 1,000 IU of vitamin D a day could substantially lower the risk of broken bones in older people. But it is not just vitamin D’s impact on bone that would ward off those fractures.

MUSCLE

Vitamin D affects bone mass and strength, but it also lowers the risk of falling by improving balance and muscle performance. Muscle tissue has receptors that are specifically designed to accept vitamin D, which suggests that the vitamin must have a key role in muscle function.

When researchers gave vitamin D to older women, they saw a increase in protein synthesis, which means an increase in muscle growth and size. Older people with higher blood levels of vitamin D also do better on tests that require muscle strength and balance.

Another study found that among people over 65, those with low blood levels of D were three times more likely to end up in a nursing home than those with high levels. Not only does vitamin D keep bones strong, it also helps prevent falls in older people by maintaining muscle strength, especially in the lower legs.

GUMS

Periodontal disease is the leading cause of tooth loss, especially in older people. It is caused by chronic inflammation, which leads to receding gums, resulting in tooth loss.

Older people given vitamin D (700 IU a day) and calcium (500 mgs a day) for three years had 60 percent less tooth loss than similar people who got a placebo. It appears that vitamin D decreases tooth loss by suppressing inflammation.

CANCER

Vitamin D appears to make cancer cells less abnormal in animal studies, less likely to multiply, and more likely to die. It also seems to bolster the immune system.

Vitamin D may hinder angiogenesis, the growth of new blood vessels that feed a tumor. There is even some evidence that vitamin D may make cancer cells adhere to the tumor, which could keep them from branching out and metastasizing.

In human studies, the results are mixed. Scientists at Harvard reported a lower risk of colorectal cancer in women with higher vitamin D levels in their blood, but only in those over 60. Other studies revealed lower risk of precancerous polyps in women with higher vitamin D levels, but not a lower risk for men.

When scientists analyzed the foods and supplements consumed by over 125,000 men and women, those who got at least 600 IU a day of vitamin D had a 40 percent lower risk of pancreatic cancer than those who got less than 150 IU a day.

INSULIN AND DIABETES

In a study of people 65 or older, a third of whom had pre-diabetes (their blood sugar levels were higher than normal but not high enough to warrant a diagnosis of diabetes), those with the pre-diabetes had a significant reduction in the fasting blood sugar levels when they were given vitamin D (700 IU a day) and calcium (500 IU a day) than if they got a placebo. But the calcium and vitamin D had no effect on people who started the study with normal blood sugar levels.

Other research suggests that vitamin D promotes insulin secretion from the beta islet cells in the pancreas and might influence insulin resistance.

It is well established that the higher the body mass index, the lower the levels of vitamin D. This indicates that vitamin D, which is fat-soluble, is stored in fat cells, leaving less in blood in people who are overweight. It is even more critical for the overweight to get enough vitamin D.

IMMUNE SYSTEM

A vitamin D deficiency hinders the immune system. This explains why sun exposure in sanitariums cured tuberculosis early in the last century. Immune system cells called macrophages have the ability to make the active form of vitamin D, which allow these cells to create peptides that fight bacteria. Vitamin D also decreases the production of T-1 helper cells and enhances the formation of T-2 helper cells. T-1 helper cells are involved in autoimmune disorders like:

-Type 1 diabetes. The common Type 2 diabetes is linked to obesity. Type 1 diabetes, which usually strikes in childhood, is an autoimmune disease that is triggered when the immune system attacks cells in the pancreas that make insulin. Vitamin D cuts the risk of Type 1 diabetes in animal studies and scientists are now studying whether giving infants at high risk of Type 1 diabetes daily doses of 2,000 IU of vitamin D may prevent the disease.

-Multiple sclerosis. Researchers found a 40 percent lower risk of MS in women who took at least 400 IU of vitamin D a day.

-Rheumatoid arthritis. Vitamin D levels are often low in patients with rheumatoid arthritis, which may prevent macrophages from making the active form of vitamin D which could temper an overactive immune system. Tests are ongoing to see if supplementing with 1,000 IU of vitamin D a day can curb the inflammation.

OSTEOARTHRITIS

There are an estimated 43 million Americans – one out of five adults – afflicted with arthritis. The most common type of arthritis is osteoarthritis. No one knows how to stop cartilage, which is supposed to protect bones, from wearing away, leaving hips, knees, and other joints feeling stiff and sore.

Scientists first found that vitamin D might help in a 1996 study that indicated arthritis of the knees was about three times more likely to progress in people with the lowest blood levels of vitamin D, while another study showed people with low levels of vitamin D were more likely to develop osteoarthritis of the hip.

It is possible that people with low levels of vitamin D have lower quality bone that may lead to bone spurs that could cause arthritis pain.

HOW MUCH IS ENOUGH?

Most health experts agree that it is time to increase the vitamin D intakes that have been recommended, currently 200 IU a day if you are 50 or less, 400 IU if you are 51 to 70, and 600 IU if over 70. Some health professionals are giving 4,000 IU a day to pregnant women and 6,000 IU a day to breastfeeding women in studies that are sponsored by the National Institutes of Health and sanctioned by the FDA. To date, there have been no adverse events in the research and the scientists believe that it would take tens of thousands of units to get toxicity.

The key risk is that too much vitamin D will cause the body to absorb too much calcium, which can cause kidney damage. Another potential risk is that there is a slight increase risk of kidney stones in those who were given 400 IU of vitamin D and 1,000 mg of calcium a day. Many of those in this study were really getting roughly 800 IU of vitamin D and 2,200 mg of calcium a day because they were allowed to take their usual supplements along with the test pills that the researchers gave them.

A light-skinned person out in the sun in a bathing suit, with no sunscreen, can make 20,000 to 30,000 IU in just 30 minutes, while a dark-skinned person or less skin exposed would result much less. The fact is that from November through February, most people in the United States cannot make enough vitamin D from the sun.

NATURAL SOURCES OF VITAMIN D

The skin makes vitamin D when it is exposed to the sun’s UV rays unless you are wearing sunscreen. Depending on location and time of the year, just 10 to 15 minutes of sun exposure on the face, hands, and arms at least twice a week will give most people enough vitamin D. Because D is a fat-soluble vitamin, most people can store enough to supply them in the days, or even months, when they do not get any sun. North of a line between Los Angeles and Atlanta, the UV light is too weak to make vitamin D from late fall through early spring.

Good food sources of vitamin D include:

Catfish 570 IU Smoothie 140 IU

Red Salmon 480 IU Oatmeal 140 IU

Multivitamin 400 IU Slim-Fast shake 140 IU

Pink salmon 290 IU Light tuna 130 IU

Shrimp 170 IU Soymilk 120 IU

Milk 100 IU

BOTTOM LINE

It is easier to get vitamin D from a supplement or fortified food than to worry about getting too much or not enough from the sun. Most people should try for 1,000 IU of vitamin D a day from a combination of milk, other foods, calcium supplements, and multivitamins. If you decide to take a vitamin D supplement, look for vitamin D3 (also called cholecalciferol), not vitamin D2 (ergocalciferol), which is about 25 percent less potent.

It is safe to take up to 2,000 IU a day, but if you may be prone to kidney stones, check with your doctor before taking more than 1,000 IU a day. For those approaching mandatory retirement age (60), 800 to 1,000 IU is a safe, reasonable intake to maintain health. Nutrition Action Health Letter 11/06, University of California Berkeley Wellness Letter 12/06, University of California Berkeley Wellness Letter 10/05.

Health News

REPORTING POINT 03/07

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

SHOCKING PLANTAR FASCIITIS AWAY – plantar fasciitis is a very painful inflammation of the tissue that runs the length of the sole. The most common remedies, physical therapy and orthotics, may not be the most effective.

A single dose of shock wave therapy is the best plantar fasciitis treatment says Taiwanese researchers. They found that people who had high-pressure sound waves aimed at their heels just once felt twice the pain relief of those undergoing traditional treatments, even five years later. Shock wave therapy encourages tissue repair by increasing blood flow. A physician who practices shock wave therapy can be found at www.footphysicians.com/findphysician/. Men’s Health 9/06.

MILK FACTS – milk is considered an important food in the American diet and one of the most nutritious. It is the leading source of calcium for Americans.

GOOD OR BAD FOR THE HEART?

If you consume lots of whole milk and cheese, blood cholesterol levels will rise. This is also true of any foods rich in saturated fat. It is easy to consume dairy products that are nonfat or low-fat, which should not raise cholesterol levels, and there is some evidence that certain substances in milk may help lower cholesterol.

Dairy is rich in calcium, potassium, and magnesium – all may help reduce the risk of hypertension.

CANCER

There is good evidence that dairy products help reduce the risk of colon cancer. Dairy products contain many nutrients, some of which may decrease the risk of certain cancers (such as vitamin D), while others may increase it (such as fat and milk sugar).

DIABETES

Dairy may reduce the risk of Type 2 diabetes. Harvard researchers linked increased dairy (especially low/non-fat) with a lower risk in men.

BONE HEALTH

Consuming adequate calcium is important, especially from childhood through early adulthood. Once an older adult has weak bones, increasing calcium intake by itself has minimal effect.

In countries such as China and India, where dairy products are rarely consumed and calcium comes primarily from green vegetables, the rate of osteoporosis and fractures is much lower than in the U.S., where dairy consumption is high. But these other countries have genetic, lifestyle, and cultural differences which may affect their bone health. One possible problem with dairy products is that they are rich in protein – a high protein intake slightly increases calcium excretion in urine and may reduce bone density. Adequate protein helps keep bones strong, and the high levels of calcium in dairy products may more than offset the small adverse effect their protein has on bones. Milk is almost always fortified with vitamin D, which is as important for bone health as calcium.

WEIGHT LOSS

The key to weight control is, as always, consuming fewer calories than you burn. Calcium by itself will not make you lose weight. But if you are trying to lose weight, do not drop dairy foods from your diet, just choose low/non-fat products.

BOTTOM LINE

Nonfat and low-fat dairy products are good foods, but like other good foods, you do not have to consume them if you do not like them or they disagree with you. For most people a balanced diet featuring all major food groups is the best way to get the nutrients they need, a diet lacking a food group can be healthy too, though it may take a little extra planning. Vegetarians have a lower risk for many chronic diseases.

Dairy is an easy way to get calcium and other important vitamins and minerals. Some green vegetables (collards and broccoli), salmon, soybeans, and almonds are also good sources of calcium. Calcium-fortified foods such as orange juice, soy milk, and breakfast cereals are good options. Calcium supplements can easily make up for calcium missing from your diet. Calcium, along with potassium, helps prevent hypertension. Potassium is abundant in produce.

If your diet is good (lots of fruits, vegetables, and whole grains, plus small portions of lean protein), consuming little or no dairy will not be a problem, as long as you make sure you get adequate vitamin D, calcium, and potassium from other sources. If you are over 50 and do not drink milk, you certainly need to take vitamin D supplements to get 400 IU a day (contained in most multivitamins). If you are over 70, you will need supplemental D to reach the 800 to 1,000 IU a day recommended. University of California Berkeley Wellness Letter 3/06.

EXERCISE SPF – sweat may be the new sunscreen. Rutgers University researchers learned that when mice were exposed to UVB light for 16 weeks and then given an exercise wheel, they avoided skin cancer twice as long as rodents with nothing to run on. Working out may increase cell turnover, which helps rid the skin of cancerous cells. Men’s Health 9/06.

CHARGE AIRFARES BY THE POUND? – as a result of the obesity epidemic in
America, U.S. airlines consumed an extra 350 million gallons of jet fuel in 2000. The CDC reached this conclusion because the average American gained 10 pounds during the last decade. The extra fuel consumed also resulted in the release of 3.8 million tons of carbon dioxide (a greenhouse gas) and other pollutants. University of California Berkeley Wellness Letter 2/05.

A DIET TO REDUCE HEART DISEASE – a Mediterranean diet can lower blood pressure, which can reduce the risk of heart disease. A study of 20,000 Greek men and women found that the more closely they followed a traditional diet, the lower their blood pressure. Olive oil emerged as a leading factor behind the benefit, along with vegetables and fruits. The researchers believe that polyphenols in olive oil may play an important role. University of California Berkeley Wellness Letter 2/05.

YET ANOTHER REASON TO EXERCISE OFTEN – workers whose jobs require more than 6 hours of sitting time a day are up to 68 percent more likely to wind up overweight or obese than those who sit less. When the data is analyzed by gender, Australian scientists found that total sitting time was associated with a body-mass index (BMI) of over 25 in men, but not in women. The researchers also found that the women sat for 20 minutes less a day than the men. Working out on trips is a good way to keep your youthful shape and remain healthy. Men’s Health 3/06

PREVENTING MACULAR DEGENERATION – a diet rich in the carotenoids lutein reduces the risk for severe age-related macular degeneration by 57 percent, a recent study found. The substance is believed t fight macular degeneration, possibly by filtering out blue light, which can damage eye tissue. The best lutein sources are cruciferous vegetables, kale and spinach. Bottom Line Health 11/01.

LOSE THE SPARE TIRE – six-pack abs are not just about vanity, but are a sign of a healthy body. The fat that settles around the mid-section secretes substances known as adipokines, which raise the risk of disease. The larger the midsection grows, the more dangerous it becomes. The fat in the belly secretes:

Resistin – a hormone that leads to high blood sugar, an independent risk factor for diabetes and heart disease.

Plasminogen Activator Inhibitor – a substance that contributes to the formation of blood clots – which can cause heart attacks and strokes.

Interleukin-6 (IL-6) – a chemical that causes arterial inflammation, which can trigger pieces of plaque to break off arterial walls and block the flow of blood to the heart.

Angiotensin – a compound that raises blood pressure.

Adiponectin – an anti-inflammatory compound the helps counteract the effects of IL-6. Unfortunately, as fat cells grow larger, the amount of adioponectin secreted decreases, allowing IL-6 to increase arterial inflammation. Men’s Health 9/06.

KEEP KIDS IN THE BACK SEAT UNTIL HIGH SCHOOL – kids should not sit up front in cars with air bags until they are 15, according to a review of a national crash database by Oregon Health and Science University researchers. Government guidelines indicate the front seat is OK for kids 13 and up, but the national review found that children 14 and under were up to six times more likely to suffer serious injuries from an air bag. In children 15 and older, air bags reduced the odds of serious injuries by almost 70 percent. The review also showed that the kids’ heights and weights made no difference. The researchers believe the increases in bone density and muscle mass during puberty probably protect the older kids. Health 11/05.

HIGH CHOLESTEROL? – exercise will help prevent heart disease regardless how high your LDL cholesterol level is, according to a joint study review by the Cooper Institute in Dallas and Canada’s Queen’s University. Researchers analyzed the risk factors and fitness of almost 20,000 test subject, ages 20 to 79. Among subjects with similar cholesterol levels, those who were physically fit had about half the risk of dying of cardiovascular disease, compared with unfit subjects.

Fitness is important across the “cholesterol” spectrum in reducing the risk of dying of heart disease. Men’s Health 3/06.

TROUBLE INSIDE AND OUT – people with a large waist have a higher risk of colon cancer indicates a study of more than 360,000 men and women in nine European countries, adding weight to the evidence from similar studies in the United States.

Women with a waist measuring at least 35 inches had a 48 percent higher risk of colon cancer than those with a waist less than 28 inches. Men with a waist of at least 40 inches had a 39 percent higher risk than those with a waist less than 34 inches. Nutrition Action Healthletter 9/06.

SANKA AND SMOKING – if you smoke or are a former smoker, it appears that decaffeinated coffee may lessen your health risk. Researchers at Roswell Park Cancer Institute found that those test subjects who consumed at least 2 cups of decaf daily were 36 percent less likely to develop lung cancer than those who drank caffeinated black tea or coffee. The scientists are not sure why drinking decaf help limit the cancerous consequences of smoking but credit coffee beans’ high levels of flavonoids, which prevent the DNA damage that can cause tumors to grow. Caffeine has been shown to reduce flavonoids’ beneficial effects. Men’s Health 3/06.

COUCH POTATO RISK – being sedentary not only increases the likelihood of gaining girth – they lose more height than those who exercise. In a recent study, men who performed moderate aerobic exercise three to four times a week lost only about one inch in height by age 65. Couch potatoes in the same age group lost more than two inches. Bottom Line Health 8/01.

BIKING TECHNIQUES – changing your grip and position on the handlebars frequently during bike rides avoids wrist pain. A study published in the American Journal of Sports Medicine found the 10 percent of cyclists suffer nerve irritation in their wrists while riding. When nerve function was measured in the cyclists’ hands, University of Colorado researchers noticed that those with wrist discomfort had undergone a change in the compression of the ulnar nerve, a condition called cyclist palsy. This condition is caused by improperly putting pressure on the inside of the wrist for prolonged periods. Bending the wrist backward may be the culprit. Padded cycling gloves can help.

Another tip – a better cycling workout will result by varying the terrain. According to the Journal of Sports Sciences, the exertion required in a 3-mile hill climb equals 24 miles on the flats. One-half mile of off-road mountain biking equals a mile on the road. Men’s Health 3/06.

PREVENTING BPH – scientists at Duke University have discovered that eating ground flaxseed daily may help prevent benign prostatic hyperplasia (BPH) – an enlarged prostate. Patients who supplemented with flaxseed for 6 months experienced a 31 percent reduction in prostate-specific antigen levels, a marker for BPH (or prostate cancer). Flaxseeds are the richest plant-based foods in omega-3 fatty acids and dietary lignans which may act as an anti-inflammatory. Men’s Health 10/04.

From the Flight Surgeon:

"Age 60 Rule Revisited"

by Dr. David Bryman, D.O.

FAA Medical Examiner


Dr. David Bryman

Senior Aviation medical examiner

FAA, Transport Canada, JAA, Australia

The age 60 rule is once again a “hot topic” and since I’m asked about it almost daily by my professional pilots, I thought I would take the opportunity to offer an official opinion on the topic.

The “over 60 rule” requires that pilots retire at age 60 regardless of their skill, experience or medical fitness. Retirement by virtue of chronologic age alone is unheard of in other highly skilled professionals, e.g., Physicians, presidents and Supreme Court judges.

The graying of America continues: between now and the year 2014, a boomer will turn 50 every 7.5 seconds. At present, 12% of America is over the age of 65; this will increase to 25% by the year 2050. Life expectancy from birth in 1960 was 70 years for men, and by 2000 it had increased to 77 years. In 1960 there were 17.2 million Americans over age 65; there are currently over 35 million. The age-adjusted cardiovascular mortality rate has fallen by 40% in the United States over the last 30 years. Between 1960 and the year 2000, life expectancy in the USA has increased by 15%.

The medical aspect of mandatory retirement has been discussed at length by many experts. As early as 1981, a report from the National Institute of Aging Panel on the Experienced Pilot Study concluded that, “The Age 60 rule appears indefensible on medical grounds. Age sixty represents no medical ‘breakpoint’ in the progressive deterioration that comes with age. There is no convincing medical evidence to support age sixty, or any other age, for mandatory pilot retirement.”

Rebok, et. al. in Aviat Space Environ Med 2002 May; 73(5):466-71 concluded that, “The Age 60 Rule was not based on any scientific data showing that airline pilots aged sixty and older were any less safe than younger pilots, and there is evidence to indicate that the choice of age 60 was actually based on economic rather than safety considerations.”

Another study undertaken by the National Institute of Health (NIH) and the Institute of Medicine in 1981 intended on shedding light on the Age 60 rule controversy concluded that, “there existed no medical basis for the rule”.

In a recent Civil Aviation Medicine program, a lecture entitled, “The Aging Pilot,” presented by Dr. Paul Bryman, a Geriatric Medicine Specialist and nationally recognized expert in Alzheimer’s dementia, stated that, “the incidence of dementia in age sixty to sixty-nine year olds is less than 5%. This means that 95% of those over sixty years of age have no cognitive impairment. The argument must also be made that pilots represent a subset of the population that has regular medical care, and therefore a lower incidence of untreated medical problems, meaning that they are, in fact, healthier than the general population. The incidence of dementia may be much lower in pilots who see a physician at least every six months and therefore have a low incidence of untreated hypertension.”

The safety of the aging pilot is well documented by pilots who fly regularly over the age of sixty safely in countries outside the USA. The safety record has been excellent leading to the ICAO council adopting a new standard to increase the upper age limit for airline pilots from age sixty to sixty-five. It becomes applicable on 23 November 2006 for multi-crew operations.

In August of this year, the American Medical Association released its comprehensive report, “Physician's Guide to Assessing and Counseling Older Drivers,” which is available online at the AMA’s web site, http://www.amaassn.org/ama/pub/category/10791.html. The report recommends individual assessment of the older driver’s physical, visual, cognitive and functional abilities. The report, which is based on sound medical and gerontological principle, acknowledges that because we all age differently, individual assessment is the only way to fairly and accurately assess the older individual’s ability to safely operate a motor vehicle. The same common sense approach should apply to aging pilots.

The aging process has been studied on multiple occasions with regard to piloting skills. Several questionable studies were undertaken in the 60’s to justify the over 60 rule, such as "The Georgetown Clinical Research Institute Study, 1960s," and "The Lovelace Foundation Studies, 1960s." Harshly criticized as being flawed by the same government committee that terminated the Georgetown study, both were used regardless by the FAA to support its position on the Age 60 Rule. Interestingly, the authors of the “Lovelace” report declared that the study's participants represented a "super select group" of individuals, "characterized by generally longer, healthier and more productive lives than the population as a whole."


"The Bohannon Report" was commissioned by the FAA in 1969 to directly address the health issues raised by the Age 60 Rule. Its author was R. L. Bohannon, M.D., former Surgeon General of the U. S. Air Force. Unfortunately for the FAA, in his report Dr. Bohannon recommended that the agency forget about using age as the determining criteria. He suggested a method of pilot medical certification based on the identification of specific risk factors within the pilot population.

In the American Journal of Epidemiology, Vol. 157, No. 10, pages 874-880, May, 2003, Li, Guohua et al conducted a Study of 3,306 commuter plane pilots that those with more than 5,000 hours of flight experience Performance in most flight-related tasks such as decision-making, tracking, takeoff, and landing does not differ significantly between older pilots and younger pilots. The authors further conclude that the lack of an association between pilot age and crash risk may reflect a strong ‘healthy worker effect' from the rigorous medical standards and periodic physical examinations required for professional pilots.

Chronologic age by itself has little bearing on safety performance. What really matters are age-related changes, such as health status and flight experience. In 1998, at age 77 John Glenn became the world’s oldest astronaut. Studies on ageing aviators entered the aerospace era. Yet the Allied Pilots Association and FAA continue to support the over 60 rule. The rule was originally designed to prevent frail, feeble-minded and chronically ill elderly pilots from endangering public safety, but there has never been any medical or scientific basis for the rule, which was founded in the 1960’s.

The choice of age sixty was arbitrary and unscientific. Furthermore, retiring pilots at age sixty has been medically unsubstantiated through four decades of research. The rule is now over forty-five years old and we must take into account the great advances of preventive medicine in regard to improving the health of the aging population. This has resulted in a delay of premature morbidity and mortality relative to that which was seen in the 1960s. Furthermore, the human interaction with the aircraft is much different than it was in the 1950s and 1960s. Advances in aircraft design, cockpit automation, redundant equipment, air traffic management, crew resource management and better understanding in human factors has made air travel safer over the decades. It is the opinion of this author that the age 60 rule be abandoned.

The above article is the opinion of Dr David Bryman. It does not represent opinions of the FAA, Transport Canada, Australia CAA or The Joint Aviation Authority. Part of the research and presentation is credited to Dr Paul Bryman( brother of Dr David Bryman) a physician board certified in internal medicine and geriatric medicine and a board member of the New Jersey Geriatric Society and a member of the American Geriatric Society.