Health News

REPORTING POINT 02/07

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

Link to End of an Era

GOOD NEW ABOUT THE PILL – the Women’s Health Initiative, the large study that led many women to stop using hormone replacement therapy, has now produced good news about another form of hormone – the birth control pill. The study found that the Pill actually decreases the risk of heart disease and stroke slightly, and does not increase the risk of breast cancer. Previous studies had suggested that the Pill boosts these risks. The new research also confirmed that the Pill reduces the risk of ovarian and uterine cancer substantially. University of California Berkeley Wellness Letter 1/05.

FIGHTING ORAL CANCER – eating whole-grain bread and cereal may help reduce the risk of oral cancer. Greek researchers found that nutrients like riboflavin, magnesium, and iron in whole grains appears to help protect the mouth from cancer. Men’s Health 11/02.

BARLEY CAN REDUCE HEART RISK – products containing whole-grain barley and milled barley products – flakes, grits, flour, pearled barley – may now claim to reduce the risk of heart disease like other grains that contain soluble fiber according to the FDA. To merit a heart-health claim, the barley-containing food must have 0.75 grams or more of soluble fiber per serving.

Barley can also lower cholesterol levels. A USDA study showed those with mildly elevated blood cholesterol saw their levels drop significantly when they ate a heart-healthy diet that contained the equivalent of 1/3 to 2/3 cups of barley flakes a day, compared to the same diet without the barley. Men and postmenopausal women benefited the most. Barley is the best source of beta glucan, a soluble fiber known to lower cholesterol. It also contains another soluble fiber called pectin, along with iron, selenium, zinc, and some B vitamins. Hulled barley retains its nutrient and fiber-rich bran while pearled barley has had the bran removed (still a good source of beta glucan). University of California Berkeley Wellness Letter 2/05, Consumer Reports 10/06.

PROSTATE CANCER SURVIVOR? – in a study of 1,200 men, researchers found that high-fat or high-calcium diets can increase a man’s risk of developing invasive prostate cancer – a type of cancer that spreads beyond the prostate. High-calcium and high-fat meals are bad only if a man already has prostate cancer. A low-fat, low-calcium diet may reduce the risk of recurrence in men who already have been diagnosed with early-stage prostate cancer. There does not appear to be increased risk for men without prostate cancer who consume a high-fat or high-calcium diet. Men’s Health 11/02.

GRAB SOME NUTS – two studies published in the Journal of the American Medical Association report that eating vitamin E-rich foods like nuts may help keep the brain healthy and reduce the risk of Alzheimer’s disease. More impressive, new data from the Physician’s Health Study – a study of 21,000 men begun in the early 80’s – reveals that men who eat an ounce of nuts at least twice a week have a 30 percent lower risk of dying of heart disease than men who hardly ever eat nuts.

Though nuts are high in fat, they will not necessarily make you fat as scientists have found that people who add a daily serving of almonds to their diets do not experience significant weight gain. Men’s Health 11/02.

HOW LONG DOES IT TAKE TO LOWER CHOLESTEROL? – after making dietary changes it can take four to six weeks, but sometimes as little as three weeks, to see a change in cholesterol levels.

If your goal is to reduce LDL (bad) cholesterol levels, the length of time to show a change partially depends on what your diet was beforehand, what changes you make, and how well you stick to the new diet. There is also a genetic component, and some people are more responsive than others.

Cholesterol readings can vary somewhat from one test to the next due to normal day-to-day fluctuations and lab imprecision. If making recommended dietary changes does not result in a significant lowering of LDL cholesterol, do not get discouraged. Continue making dietary changes and get tested in another six weeks. If you do not reach your LDL goal at that point, cholesterol-lowering drugs may be required.

The best way to modify your diet is to make small changes gradually. Initially focus on reducing saturated fats and dietary cholesterol. Boosting soluble fiber (in oats, psyllium, legumes, corn, and apples) and later add plant stanols/sterols (found in special margarines) if necessary. A registered dietitian or other qualified nutritionist can help.

Reducing saturated fat and dietary cholesterol can lower LDL by 10 to 15 percent. Adding other dietary changes, along with weight loss, may bring about a cumulative 20 to 30 percent drop in LDL, about the same as what people get from cholesterol-lowering drugs. University of California Berkeley Wellness Letter 3/06.

PREVENTING RHEUMATOID ARTHRITIS – experts now believe that high triglyceride levels may increase the odds of developing rheumatoid arthritis. Researchers found that people who developed arthritis later in life tended to have higher triglycerides and lower HDL (good) cholesterol in their youth than those without aching joints. One theory is that a poor lipid profile may make people more susceptible to the runaway inflammation that causes rheumatoid arthritis.

The antidote is exercise. Previous research shows that working out can reduce the risk of arthritis by as much as 41 percent, possibly because it controls triglyceride levels and elevated HDL. Men’s Health 9/06.

ANTI-WRINKLE DIET – besides avoiding excessive sun exposure, eating the right foods can prevent wrinkles. Adults age 70 or older who consumed more olive oil, peas, and beans, dark-green, leafy vegetables, onions, garlic, fish, low-fat dairy products, whole-grain cereals, and tea had fewer wrinkles than those who consumed less,

It is speculated these foods contain high levels of vitamins C and E, which protect the skin against sun exposure, pollution, and cigarette smoke. Adults who had the most wrinkles tended to consume more saturated fat, butter, margarine, fatty meat, soft drinks, cake and pastries. Bottom Line Health 11/01.

AN APPLE OR TWO A DAY – UCLA researchers discovered that small differences in fruit and fiber intake can dictate whether people are overweight. In the study, normal-weight people reported eating on average, two servings of fruit and 12 grams of fiber a day while those who were overweight had just one serving and 9 grams of fiber a day. The extra 3 grams of fiber – the amount in one apple or orange – could be the difference because fiber slows digestion and enhances satiety. Men’s Health 9/06.

STROKES – stroke is the leading cause of disability in the U.S. and the third largest killer after heart disease and cancer. More than 700,000 Americans have a stroke every year, and about 170,000 die as a result. There are 4 million stroke survivors, many disabled. Those who have had a stroke are at high risk for having another one. Even if stroke runs in your family, you can change the odds.

A stroke is an injury to the brain resulting from some problem in blood flow to a specific area. More than four out of five strokes are ischemic (meaning “stopping blood”), where a blood vessel supplying the brain is blocked. Deprived of blood, which brings oxygen and nutrients, brain cells begin to die. The other kind of stroke, called hemorrhagic or bleeding stroke, is less common but more likely to be fatal. It occurs when a blood vessel in the brain ruptures.

The third kind – technically not a stroke – is the “mini-stroke,” or transient ischemic attack (TIA). This temporary interruption of blood flow usually lasts only minutes. The effects of a TIA are gone in 24 hours and do not cause permanent damage. But TIAs are dangerous, since they signal an increased risk of an actual stroke. It may be difficult to distinguish a TIA from a mild stroke, which may cause small problems but go unnoticed. The cumulative effects of multiple mild strokes are an important cause of dementia among older people.

Stroke symptoms come on suddenly and are often confined to one side of the body – notably loss of vision in one eye or sudden weakness or paralysis on one side. Other symptoms include difficulty speaking, disorientation, confusion, memory loss, dizziness, and loss of coordination and balance. A sudden splitting headache – often described as “the worst headache I ever had” – may be a symptom of a hemorrhagic stroke.

Those at highest risk for stroke include people with high blood pressure, those with a family history of stroke, and black Americans. Smokers are also at high risk, as are those with heart disease. Finally, two conditions put you at high risk for stroke – diabetes and atrial fibrillation (irregular heartbeat, either continuous or sporadic).

Anyone experiencing symptoms of a stroke needs immediate medical attention. Note the time when the symptoms began. Brain cells can die very quickly, but if you can get to an emergency room soon, prompt treatment can help prevent severe brain damage. Anti-clotting treatments should be given within three hours of the onset of symptoms. Do not attempt to drive yourself to the hospital if you are experiencing the symptoms.

PREVENTION

The same measures that may protect you from a heart attack may also prevent a stroke:

Know your blood pressure. Chronic high blood pressure – hypertension – is a direct cause of stroke. Hypertension usually has no symptoms.

If blood pressure is not normal, work with your physician to bring it down and keep it down. The U.S. government recently revised its guidelines concerning blood pressure: a reading between 120/80 and 139/89 – is now called prehypertension and is considered a signal to take preventive action.

If you smoke, quit. Five years after quitting, the risk of stroke returns to the level of those who never smoked.

Follow a heart-healthy, anti-hypertension diet. A diet rich in fruits, vegetables, and whole grains, along with calcium-rich foods such as low-fat and nonfat dairy products, is essential to maintaining a healthy blood pressure. Keeping sodium intake to no more than 2,400 milligrams daily also makes sense. It is far easier to do this if one limits the intake of processed foods, especially fast food.

Maintain a healthy weight.

Get regular aerobic exercise, enough to work up a light sweat, at least three times a week.

Control blood cholesterol levels. High LDL (bad) and low HDL (good) cholesterol are both risks for atherosclerosis, which can lead to clots and thus a stroke.

Consume only moderate amounts of alcohol. A daily drink or two has been shown to reduce the risk of ischemic stroke. This does not mean you should start drinking to reduce stroke risk. Alcohol can quickly turn from a health benefit to a risk factor: drinking more than a daily drink or two increases the risk of hemorrhagic stroke.

Consider aspirin therapy. Low-dose aspirin (81 mgs/day) helps prevent heart attacks, but may have some drawbacks if you are at risk for stroke. Low-dose aspirin can reduce the risk of ischemic stroke, particularly a second stroke. However aspirin can promote bleeding and may increase the risk of hemorrhagic stroke, especially if one has uncontrolled high blood pressure. Before taking low-dose aspirin, talk with your doctor. For most people its benefits outweigh the risks.

If you think you are having a heart attack, many health experts advise chewing and swallowing a whole adult aspirin while you get medical help. Do not do this if you think you are having a stroke. University of California Berkeley Wellness Letter 11/03.

MEGADOSE DANGER- British researchers discovered that high doses of vitamin C can slow muscle recovery. When healthy subjects took 1,000 milligrams of the vitamin daily, they experienced decreased muscle strength for a full week after intense running, compared with those who skipped the supplement. However, previous studies report that moderate intake of vitamin C – 100 to 500 mgs. a day – speeds recovery.

The scientists suspect that the higher dose reduces the number of scavenger cells, which clean up debris from muscle damage and signal the body that the muscles need repair. Limit vitamin C intake to 500 mg a day, an amount a Japanese study found also reduces the frequency of colds. Men’s Health 9/06.