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.
