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.
