REPORTING POINT 12/08
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
BPH?.., THEN AVOID THIS – men who have an enlarged prostate should avoid the decongestant pseudoephedrine, which is in most over-the-counter cold remedies. Known as benign prostatic hyperplasia (BPH), this common condition is characterized by a frequent, urgent need to urinate, and a stop-and-start flow of urine. Pseudoephedrine causes contractions of muscles in the prostate, reducing urine flow through the urethra. Thus the bladder is not emptied and it feels that you have to urinate all the time. As the label warns, people with high blood pressure, heart or kidney disease, diabetes, or glaucoma should consult a doctor before taking pseudoephedrine. University of California Berkeley Wellness Letter 6/05.
BAD FOR YOUR HEART…AND MORE – in a 13-year study, Harvard scientists found that men with the highest blood levels of trans-fats had more than twice the prostate-cancer risk of men with the lowest levels. The researchers are not certain of the biological link, but previous studies have connected trans-fat intake for increased inflammation and insulin resistance, both of which may play a role in the progression of prostate cancer.
Cut your consumption of trans-fats by avoiding two of the worst foods for trans-fats: doughnuts and cookies, as well as packaged foods containing hydrogenated or partially-hydrogenated oils. Men’s Health 5/08.
LUTEIN FOR YOUR EYES – the antioxidant lutein has long been touted as a possible eye-health booster. It is very important to take enough to get the benefits, as British researchers have found. They determined that 6-milligram supplements do not improve vision or protect eyesight, but a study from the University of Georgia reported that 10 to 12 mgs could help improve eyesight in high-glare conditions. Most drugstore supplements have at least 10 mgs per pill, the same amount that is in a half-cup of cooked spinach. Health 8/08.
FRESH VS. FROZEN – when it comes to spinach, if you are going to keep fresh spinach for more than a few days, you are better off buying frozen. Spinach loses nutrients rapidly after picking, even when refrigerated. The spinach you buy has probably already taken a few days just to reach the store. In a Penn State study, packaged fresh spinach at refrigerator temperature lost about half its folate (a B vitamin) and carotenoids (including beta carotene and lutein) eight days after picking. It lost nutrients even faster when kept at warmer temperatures. Frozen spinach retains more nutrients because it is frozen soon after picking. University of California Berkeley Wellness Letter 6/05.
TEXT B4Ueat? – now you don’t have to guess at the calories and fat in much of the food you order. You can use your cell phone to access a free service called “Nutrition on the Go” from www.diet.com. The service will give calorie and fat content for more than 36,000 menu items at 1,700 restaurants. Just type in the name of the restaurant and item and send it to DIET1 (34381). This works for most national chain restaurants and many restaurants in larger cities. If the site does not have the information for a particular restaurant or food item, it will give a generic nutritional analysis of the ordered item. Health 6/08.
CANCER CENTER: CELL PHONE RISK - The head of a prominent cancer research institute recently issued an unprecedented warning to his faculty and staff: Limit cell phone use because of the possible risk of cancer.
The warning from Dr. Ronald B. Herberman, director of the University of Pittsburgh Cancer Institute, is contrary to numerous studies that don’t find a link between cancer and cell phone use, and a lack of worry by the U.S. Food and Drug Administration. Herberman is basing his alarm on early unpublished data. He says it takes too long to get answers from science and he believes people should take action now — especially when it comes to children. “Really at the heart of my concern is that we shouldn’t wait for a definitive study to come out, but err on the side of being safe rather than sorry later,” Herberman said.
No other major academic cancer research institutions have sounded such an alarm about cell phone use. But Herberman’s advice is sure to raise concern among many cell phone users and especially parents. In the memo he sent to about 3,000 faculty and staff, he said children should use cell phones only for emergencies because their brains are still developing. Adults should keep the phone away from the head and use the speakerphone or a wireless headset, he said. He even warns against using cell phones in public places like a bus because it exposes others to the phone’s electromagnetic fields.
The issue that concerns some scientists — though nowhere near a consensus — is electromagnetic radiation, especially its possible effects on children. This topic has not been a major concern in conferences of brain specialists. A 2008 University of Utah analysis looked at nine studies — including some Herberman cites — with thousands of brain tumor patients and concludes “we found no overall increased risk of brain tumors among cellular phone users. The potential elevated risk of brain tumors after long-term cellular phone use awaits confirmation by future studies.”
Studies last year in France and Norway concluded the same thing.
“If there is a risk from these products — and at this point we do not know that there is — it is probably very small,” the Food and Drug Administration says on an agency website.
Still, Herberman cites a “growing body of literature linking long-term cell phone use to possible adverse health effects including cancer.”
“Although the evidence is still controversial, I am convinced that there are sufficient data to warrant issuing an advisory to share some precautionary advice on cell phone use,” he wrote in his memo.
A driving force behind the memo was Devra Lee Davis, the director of the university’s center for environmental oncology. “The question is do you want to play Russian roulette with your brain,” she said in an interview from her cell phone while using the hands-free speaker phone as recommended. “I don’t know that cell phones are dangerous. But I don’t know that they are safe. Of concern are the still unknown effects of more than a decade of cell phone use, with some studies raising alarms, said Davis, a former health adviser in the Clinton Administration. She said 20 different groups have endorsed the advice the Pittsburgh Cancer Institute gave, and authorities in England, France and India have cautioned children’s use of cell phones.
Herberman and Davis point to a massive ongoing research project known as Interphone, involving scientists in 13 nations, mostly in Europe. Results already published in peer-reviewed journals from this project aren’t so alarming, but Herberman is citing work not yet published.
The published research focuses on more than 5,000 cases of brain tumors. The National Research Council in the U.S., which isn’t participating in the Interphone project, reported in January that the brain tumor research had “selection bias.” That means it relied on people with cancer to remember how often they used cell phones. It is not considered the most accurate research approach.
The largest published study, which appeared in the Journal of the National Cancer Institute in 2006, tracked 420,000 Danish cell phone users, including thousands that had used the phones for more than 10 years. It found no increased risk of cancer among those using cell phones. A French study based on Interphone research and published in 2007 concluded that regular cell phone users had “no significant increased risk” for three major types of nervous system tumors. It did note, however, that there was “the possibility of an increased risk among the heaviest users” for one type of brain tumor, but that needs to be verified in future research.
Earlier research also has found no connection. Joshua E. Muscat of Penn State University, who has studied cancer and cell phones in other research projects partly funded by the cell phone industry, said there are at least a dozen studies that have found no cancer-cell phone link. He said a Swedish study cited by Herberman as support for his warning was biased and flawed. “We certainly don’t know of any mechanism by which radiofrequency exposure would cause a cancerous effect in cells. We just don’t know this might possibly occur,” Muscat said.
Cell phones emit radiofrequency energy, a type of radiation that is a form of electromagnetic radiation, according to the National Cancer Institute. Though studies are being done to see if there is a link between it and tumors of the brain and central nervous system, there is no definitive link between the two, the Institute says on its website.
“By all means, if a person feels compelled that they should take precautions in reducing the amount of electromagnetic radio waves through their bodies, by all means they should do so,” said a spokesman for the American Cancer Society. “But at the same time, we have to remember there’s no conclusive evidence that links cell phones to cancer, whether it’s brain tumors or other forms of cancer.”
(Several graphic You-Tube-like videos floating around on the Internet allegedly showing several cell phones popping popcorn or boiling eggs with emitted cell phone radiation were sent to this author. These videos are all bogus according to Snopes.com. LK)
A spokesman for the CTIA-The Wireless Association, a trade group for the wireless industry, said the group believes there is a risk of misinforming the public if science isn’t used as the ultimate guide on the issue.
“When you look at the overwhelming majority of studies that have been peer reviewed and published in scientific journals around the world, you’ll find no relationship between wireless usage and adverse health affects,” states the representative from the trade group.
Frank Barnes, who chaired the January report from the National Research Council, said that “the jury is out” on how hazardous long-term cell phone use might be. Speaking from his cell phone, the professor of electrical and computer engineering at the University of Colorado at Boulder said he takes no special precautions in his own phone use. And he offered no specific advice to people worried about the matter. “It’s up to each individual to decide what if anything to do. If people use a cell phone instead of having a land line…“that may very well be reasonable for them,” he said. Time 7/25/07
Monday, December 1, 2008
Saturday, November 1, 2008
Health News
REPORTING POINT 11/08
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
SHAKE DOWN HYPERTENSION – high blood pressure? Australian scientists recently determined that diluting regular salt with a mixture of potassium salt and Epsom salts lowers arterial blood pressure by nearly 6 points – without noticeably altering the taste. That is as effective as many blood pressure lowering drugs.
Besides reducing total sodium intake, this strategy increases potassium consumption, which has also been shown to reduce hypertension. To duplicate the salt mixture, fill an empty salt shaker with about 65 percent table salt, 25 percent salt substitute (potassium chloride), and 10 percent Epsom salts. Then pour the contents into a small bowl, mix together, and funnel back into the shaker. Men’s Health 6/06.
THE RIGHT PAIN RELIEVER FOR MARATHONERS – using ibuprofen or naproxen for pain relief when you have exercised for longer than four hours may be dangerous. These pain medications can block the chemicals that regulate blood flow to the kidneys, which can increase the risk of hyponatremia (a condition brought on by drinking too much water, diluting the salt in the body) which can cause confusion, headache, vomiting, and even death. Acetaminophen is the safer choice for aches and pains while extreme exercising. Health 8/08.
SUPPLEMENTAL FOLIC ACID FOR WOMEN – all women of childbearing age, not just those who know they are pregnant, should consume at least 400 micrograms of folic acid a day, according to the CDC and the March of Dimes, since it is important to start building up blood levels of least four weeks before becoming pregnant. This B vitamin greatly reduces the risk of neural tube birth defects. To be sure you are getting enough folic acid (also called folate), take a multivitamin or eat a fortified cereal that supplies 400 micrograms. Only 40 percent of American women age 18 to 45 take a supplement containing folic acid. University of California Berkeley Wellness Letter 5/08.
DOUBLE STRENGTH GAINS – researchers found that splitting cardio workouts into two sessions could double fitness gains. University of New Hampshire researchers divided test subjects into two groups and had them do aerobic workouts 4 days a week. One group exercised once a day for 30 minutes, while the other exercised twice a day for 15 minutes at a time. After 12 weeks, the twice-a-day exercisers had increased their workout capacity by 21 percent and VO2 max by 9 percent, double the results of the once-a-day group. The study’s author feels the shorter workout duration meant they did not tire and could spend more time in a higher heart-rate zone. Men’s Health 6/06.
LEMON WITH YOUR TEA – adding lemon helps preserve tea’s antioxidants.
Tea, particularly green tea, is rich in catechins, antioxidants which are linked to reduced risk of heart disease and cancer. Researchers at Purdue University compared the effects of milk, citrus juices, and other added ingredients on catechin levels in tea during simulated digestion. Normally catechins are fairly unstable and most break down before the body can absorb them, but the researchers found lemon juice preserved nearly 80 percent of the catechins. University of California Berkeley Wellness Letter 4/08.
SOUP – A WEIGHT-LOSS AID – eating a soup appetizer will cut calorie intake by 20 percent, according to a Penn State study. After serving test subjects pasta lunches for a month, the researchers found that the participants ate an average of 135 fewer calories when they started the meals with a 150-calorie serving (1 ½ cups) of a broth-based vegetable soup.
The scientists believe that eating soup forces diners to slow down eating, allowing the body to recognize that it is becoming full before moving to the second course. Studies from other researchers have found similar results, even when test subjects consumed fatty soups like chowder. The diners consumed 227 fewer calories when a fatty meal (pizza) was preceded by the soup. Men’s Health 9/07.
A BETTER COFFEE CREAMER – most powered coffee creamers have a half-gram of saturated fat per teaspoon. Many people use a tablespoon or more of the creamer in each cup and have more than three cups of coffee a day. That can add up to as much as 7.5 grams of saturated fat, according to the Center for Science in the Public Interest, a nonprofit nutrition advocacy group. Saturated fat (and the trans-fat in some creamers) is associated with a higher risk of heart disease and is a major source of calories. For a slimmer and healthier cup of coffee, use 2 percent milk, which cuts the saturated fat in half, or a soy-based creamer (like Silk) which is low in calories and free of saturated and trans-fats. Health 8/08.
PREVENTION DRUG FOR PROSTATE CANCER? – a recent study has revealed Proscar, a drug used to prevent benign enlarged prostates, may protect against all types of prostate cancer and does not increase the risk of the most aggressive tumors.
The authors of the new report conclude that doctors should discuss taking finasteride, the generic name for Proscar, with men interested in cancer prevention. The hair-loss treatment Propecia also contains finasteride, but at only a fifth of the dose of Proscar.
Up to now, physicians have not routinely prescribed finasteride to protect against prostate cancer. When research revealed that tamoxifen and raloxifene reduced the breast cancer risk in women, there was a reluctance to take the drug in women. Perhaps it is difficult to take a drug for a disease that you might not ever get. If you have any questions or a family history of prostate cancer, consider discussing with your physician the use of finasteride as a preventive measure against prostate cancer. There are side effects to consider with the use of this treatment.
We asked Dr. Edward Tokatlian of Phoenix to evaluate this data. Here is his response: “The study that is being quoted involved two sets of patients. One (set) was treated with Proscar and the other one was a control group. At the end of the study (7 years), all patients had random biopsies. The patients treated with Proscar had 25% less incidents of prostate cancer compared to the control group. However in those patients treated with Proscar the cancer was much more aggressive and high grade. The question was raised whether in the non-treated patients with a normal size or age-appropriate sized prostate; the random biopsies may not have been as accurate in diagnosing the cancer since there was more prostate tissue.
The current urological opinion is that, if someone is taking Proscar for prostatic symptoms, they are getting some protection against prostate cancer. It's also useful in patients who have above-normal PSAs but whose random biopsies have been negative for cancer. However it is not being recommended for asymptomatic patients for prophylaxis. As far as patients with a very strong family history…it is recommended to have annual DRE’s (digital rectal examination) and a PSA every 6 months.” USA Today 5/22/08, Dr. Edward Tokatlian.
THE HEALTHIEST JUICES – a University of California Los Angeles study ranked 10 beverages by their levels of disease-fighting antioxidants. Here is their list ranking the drinks in order of antioxidant levels:
1. Pomegranate juice
2. Red wine
3. Concord grape juice
4. Blueberry juice
5. Black cherry juice
6. Acai juice
7. Cranberry juice
8. Orange juice
9. Tea
10. Apple juice. Health 8/08.
CHIPS WITH YOUR SANDWICH? – like potato chips, most corn chips are high in calories and fat. Chips in general are very low in nutrients. For the least fat and fewest calories, choose baked chips. But the calories (100 per ounce) still add up if you eat more than an ounce or two. Corn chips contain about 2 grams of fiber per ounce – a little more than most potato chips. Check the sodium as it can range from 10 to 200 milligrams per ounce.
Blue corn, usually milled for tortillas and chips, has more protein and zinc than white or yellow corn. The blue pigment may be healthful, but no one knows how much you would need to eat to get any benefit. Yellow corn is highest in beta carotene. Corn itself is a healthful food. To get the most nutrients, eat corn in less processed forms such as cornmeal, plain popcorn, or fresh, frozen, or canned kernels. Better yet, have vegetables with your sandwich and skip the chips altogether. University of California Berkeley Wellness Letter 6/08.
PROBIOTICS TO LOSE WEIGHT – along with relieving intestinal problems, the probiotics in yogurt may speed weight loss. British scientists found that these active organisms boosted the breakdown of fat molecules in mice, preventing the rodents from gaining weight. The researchers still need to prove the findings in humans, but there is no danger in consuming probiotic-packed yogurt. The study used yogurt containing the probiotic L. casei. Men’s Health 5/08.
OATS FOR BLOOD PRESSURE – oats improve blood cholesterol levels. Since the FDA approved a heart-healthy claim for oats in 1997, studies have consistently found that they reduce LDL “bad” cholesterol without lowering HDL “good” cholesterol. Oats are rich in a cholesterol-lowering soluble fiber called beta glucan. Still, it takes several servings of oats a day to get a significant effect. You can also get soluble fiber from many other plant foods including beans, barley, apples, oranges, and carrots. University of California Berkeley Wellness Letter 6/08.
TOO MUCH OF A GOOD THING – many athletes take vitamin C, which aids in muscle recovery. However, too much vitamin C can diminish training gains, according to a study in the American Journal of Clinical Nutrition. Test subjects who took 1,000 milligrams of the vitamin daily while following an 8-week cardio plan increased their endurance less than those who skipped the supplement. According to the study’s authors, the vitamin users’ muscles contained fewer mitochondria, cells that convert nutrients into energy. Limit vitamin C intake to 500 mgs a day – the British researchers found that this amount helped repair muscles faster than mega doses did. Men’s Health 5/08.
CELLPHONE USE AND SLEEP – four out of five cellphone users do not use a hands-free headset, and it could be costing them sleep. The longer you hold a cellphone to your ear, the worse you will sleep, according to research from Wayne State University scientists. They found that three hours of exposure to cell signals significantly cuts the time one later spends in deep sleep. The researchers believe electromagnetic waves emitted by handsets may stimulate the brain to release stress hormones that prevent the body from relaxing fully.
Protect your brain by using a Bluetooth headset as it emits only a minuscule amount of electromagnetic energy or use a wired headset. Men’s Health 5/08.
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
SHAKE DOWN HYPERTENSION – high blood pressure? Australian scientists recently determined that diluting regular salt with a mixture of potassium salt and Epsom salts lowers arterial blood pressure by nearly 6 points – without noticeably altering the taste. That is as effective as many blood pressure lowering drugs.
Besides reducing total sodium intake, this strategy increases potassium consumption, which has also been shown to reduce hypertension. To duplicate the salt mixture, fill an empty salt shaker with about 65 percent table salt, 25 percent salt substitute (potassium chloride), and 10 percent Epsom salts. Then pour the contents into a small bowl, mix together, and funnel back into the shaker. Men’s Health 6/06.
THE RIGHT PAIN RELIEVER FOR MARATHONERS – using ibuprofen or naproxen for pain relief when you have exercised for longer than four hours may be dangerous. These pain medications can block the chemicals that regulate blood flow to the kidneys, which can increase the risk of hyponatremia (a condition brought on by drinking too much water, diluting the salt in the body) which can cause confusion, headache, vomiting, and even death. Acetaminophen is the safer choice for aches and pains while extreme exercising. Health 8/08.
SUPPLEMENTAL FOLIC ACID FOR WOMEN – all women of childbearing age, not just those who know they are pregnant, should consume at least 400 micrograms of folic acid a day, according to the CDC and the March of Dimes, since it is important to start building up blood levels of least four weeks before becoming pregnant. This B vitamin greatly reduces the risk of neural tube birth defects. To be sure you are getting enough folic acid (also called folate), take a multivitamin or eat a fortified cereal that supplies 400 micrograms. Only 40 percent of American women age 18 to 45 take a supplement containing folic acid. University of California Berkeley Wellness Letter 5/08.
DOUBLE STRENGTH GAINS – researchers found that splitting cardio workouts into two sessions could double fitness gains. University of New Hampshire researchers divided test subjects into two groups and had them do aerobic workouts 4 days a week. One group exercised once a day for 30 minutes, while the other exercised twice a day for 15 minutes at a time. After 12 weeks, the twice-a-day exercisers had increased their workout capacity by 21 percent and VO2 max by 9 percent, double the results of the once-a-day group. The study’s author feels the shorter workout duration meant they did not tire and could spend more time in a higher heart-rate zone. Men’s Health 6/06.
LEMON WITH YOUR TEA – adding lemon helps preserve tea’s antioxidants.
Tea, particularly green tea, is rich in catechins, antioxidants which are linked to reduced risk of heart disease and cancer. Researchers at Purdue University compared the effects of milk, citrus juices, and other added ingredients on catechin levels in tea during simulated digestion. Normally catechins are fairly unstable and most break down before the body can absorb them, but the researchers found lemon juice preserved nearly 80 percent of the catechins. University of California Berkeley Wellness Letter 4/08.
SOUP – A WEIGHT-LOSS AID – eating a soup appetizer will cut calorie intake by 20 percent, according to a Penn State study. After serving test subjects pasta lunches for a month, the researchers found that the participants ate an average of 135 fewer calories when they started the meals with a 150-calorie serving (1 ½ cups) of a broth-based vegetable soup.
The scientists believe that eating soup forces diners to slow down eating, allowing the body to recognize that it is becoming full before moving to the second course. Studies from other researchers have found similar results, even when test subjects consumed fatty soups like chowder. The diners consumed 227 fewer calories when a fatty meal (pizza) was preceded by the soup. Men’s Health 9/07.
A BETTER COFFEE CREAMER – most powered coffee creamers have a half-gram of saturated fat per teaspoon. Many people use a tablespoon or more of the creamer in each cup and have more than three cups of coffee a day. That can add up to as much as 7.5 grams of saturated fat, according to the Center for Science in the Public Interest, a nonprofit nutrition advocacy group. Saturated fat (and the trans-fat in some creamers) is associated with a higher risk of heart disease and is a major source of calories. For a slimmer and healthier cup of coffee, use 2 percent milk, which cuts the saturated fat in half, or a soy-based creamer (like Silk) which is low in calories and free of saturated and trans-fats. Health 8/08.
PREVENTION DRUG FOR PROSTATE CANCER? – a recent study has revealed Proscar, a drug used to prevent benign enlarged prostates, may protect against all types of prostate cancer and does not increase the risk of the most aggressive tumors.
The authors of the new report conclude that doctors should discuss taking finasteride, the generic name for Proscar, with men interested in cancer prevention. The hair-loss treatment Propecia also contains finasteride, but at only a fifth of the dose of Proscar.
Up to now, physicians have not routinely prescribed finasteride to protect against prostate cancer. When research revealed that tamoxifen and raloxifene reduced the breast cancer risk in women, there was a reluctance to take the drug in women. Perhaps it is difficult to take a drug for a disease that you might not ever get. If you have any questions or a family history of prostate cancer, consider discussing with your physician the use of finasteride as a preventive measure against prostate cancer. There are side effects to consider with the use of this treatment.
We asked Dr. Edward Tokatlian of Phoenix to evaluate this data. Here is his response: “The study that is being quoted involved two sets of patients. One (set) was treated with Proscar and the other one was a control group. At the end of the study (7 years), all patients had random biopsies. The patients treated with Proscar had 25% less incidents of prostate cancer compared to the control group. However in those patients treated with Proscar the cancer was much more aggressive and high grade. The question was raised whether in the non-treated patients with a normal size or age-appropriate sized prostate; the random biopsies may not have been as accurate in diagnosing the cancer since there was more prostate tissue.
The current urological opinion is that, if someone is taking Proscar for prostatic symptoms, they are getting some protection against prostate cancer. It's also useful in patients who have above-normal PSAs but whose random biopsies have been negative for cancer. However it is not being recommended for asymptomatic patients for prophylaxis. As far as patients with a very strong family history…it is recommended to have annual DRE’s (digital rectal examination) and a PSA every 6 months.” USA Today 5/22/08, Dr. Edward Tokatlian.
THE HEALTHIEST JUICES – a University of California Los Angeles study ranked 10 beverages by their levels of disease-fighting antioxidants. Here is their list ranking the drinks in order of antioxidant levels:
1. Pomegranate juice
2. Red wine
3. Concord grape juice
4. Blueberry juice
5. Black cherry juice
6. Acai juice
7. Cranberry juice
8. Orange juice
9. Tea
10. Apple juice. Health 8/08.
CHIPS WITH YOUR SANDWICH? – like potato chips, most corn chips are high in calories and fat. Chips in general are very low in nutrients. For the least fat and fewest calories, choose baked chips. But the calories (100 per ounce) still add up if you eat more than an ounce or two. Corn chips contain about 2 grams of fiber per ounce – a little more than most potato chips. Check the sodium as it can range from 10 to 200 milligrams per ounce.
Blue corn, usually milled for tortillas and chips, has more protein and zinc than white or yellow corn. The blue pigment may be healthful, but no one knows how much you would need to eat to get any benefit. Yellow corn is highest in beta carotene. Corn itself is a healthful food. To get the most nutrients, eat corn in less processed forms such as cornmeal, plain popcorn, or fresh, frozen, or canned kernels. Better yet, have vegetables with your sandwich and skip the chips altogether. University of California Berkeley Wellness Letter 6/08.
PROBIOTICS TO LOSE WEIGHT – along with relieving intestinal problems, the probiotics in yogurt may speed weight loss. British scientists found that these active organisms boosted the breakdown of fat molecules in mice, preventing the rodents from gaining weight. The researchers still need to prove the findings in humans, but there is no danger in consuming probiotic-packed yogurt. The study used yogurt containing the probiotic L. casei. Men’s Health 5/08.
OATS FOR BLOOD PRESSURE – oats improve blood cholesterol levels. Since the FDA approved a heart-healthy claim for oats in 1997, studies have consistently found that they reduce LDL “bad” cholesterol without lowering HDL “good” cholesterol. Oats are rich in a cholesterol-lowering soluble fiber called beta glucan. Still, it takes several servings of oats a day to get a significant effect. You can also get soluble fiber from many other plant foods including beans, barley, apples, oranges, and carrots. University of California Berkeley Wellness Letter 6/08.
TOO MUCH OF A GOOD THING – many athletes take vitamin C, which aids in muscle recovery. However, too much vitamin C can diminish training gains, according to a study in the American Journal of Clinical Nutrition. Test subjects who took 1,000 milligrams of the vitamin daily while following an 8-week cardio plan increased their endurance less than those who skipped the supplement. According to the study’s authors, the vitamin users’ muscles contained fewer mitochondria, cells that convert nutrients into energy. Limit vitamin C intake to 500 mgs a day – the British researchers found that this amount helped repair muscles faster than mega doses did. Men’s Health 5/08.
CELLPHONE USE AND SLEEP – four out of five cellphone users do not use a hands-free headset, and it could be costing them sleep. The longer you hold a cellphone to your ear, the worse you will sleep, according to research from Wayne State University scientists. They found that three hours of exposure to cell signals significantly cuts the time one later spends in deep sleep. The researchers believe electromagnetic waves emitted by handsets may stimulate the brain to release stress hormones that prevent the body from relaxing fully.
Protect your brain by using a Bluetooth headset as it emits only a minuscule amount of electromagnetic energy or use a wired headset. Men’s Health 5/08.
Wednesday, October 1, 2008
Health News
REPORTING POINT 10/08
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
RAW MAY NOT BE BEST – cooking vegetables boosts levels of some antioxidants, according to Italian research in the Journal of Agriculture and Food Chemistry. This is the latest in a series of studies overturning conventional wisdom about the nutritional superiority of raw produce. The study looked at carrots, zucchini, and broccoli which were boiled, steamed, or fried. Boiling and steaming were best at preserving carotenoids or even boosting them while frying caused the greatest losses, though results varied among the vegetables. For broccoli, steaming increased a variety of potentially anti-cancer phytochemicals. Cooking helps soften fiber making certain compounds more extractable, and it also converts some of them to more active forms. Cooking does reduce some vitamins and phytochemicals, so do not overcook.
However, a British study found boiling vegetables may drain them of certain nutrients (glucosinolates – plant compounds that may help prevent cancer). The scientists determined that steaming, stir-frying, and microwaving had no impact on these chemicals while boiling reduced glucosinolate content by 90 percent as the hot water damages cells in vegetables, allowing the nutrients to leech out. University of California Berkeley Wellness Letter 3/08, Men’s Health 10/07.
LOSE THE SODA – regularly drinking just half a can of soda raises the risk of diabetes. When researchers tracked the diets of over 4,000 adults for over a decade, they found that people who drink 6 ounces of soda daily are 67 percent more likely to have type-2 diabetes than non-soda drinkers.
It may just be that people who drink sugary sodas tend to have poorer diets in general. The researchers did conclude that subjects who drink sugar-free sodas make healthier nutritional choices than those who consume the sodas with sugar. Men’s Health 10/07.
SELENIUM AND DIABETES – selenium supplements appeared to raise the risk of diabetes in a large study designed to test whether selenium could prevent skin cancer.
The study gave test subjects either selenium (200 micrograms) or a placebo each day. After nearly eight years, the diabetes rate was 50 percent higher among those taking selenium than the placebo. Researchers have not yet published data on selenium and skin or other cancers nor are results available from this trial, which is testing selenium and vitamin E on the risk of prostate cancer.
Until more studies are complete, stick to a multivitamin that has no more than 55 mcg, the recommended level of selenium. Nutrition Action Healthletter 9/07.
THE COST OF SMOKING – a pack of cigarettes in the U.S. costs nearly $5 on average. A pack-a-day smoker who quits will save about $1,800 a year – over 30 years, that is $54,000, not allowing for price increases, medical bills, and higher life insurance costs. The tax burden on U.S. citizens from smoking –related government spending (including Medicaid/Medicare payments) is $71 billion a year or $630 per household. University of California Berkeley Wellness Letter 3/08.
BREAST CANCER-GENE TEST – an annual mammogram can save your life, but you probably do not need a breast cancer-gene test. National Cancer Institute researchers confirmed that mammograms reduce deaths by detecting the disease early enough to treat it. Another group of scientists indicates most women do not require screening for breast cancer-susceptibility genes. No more than 1 in 300 women has the genes, so only about 2 percent of women need the test. The most likely candidates fit one of these four scenarios: they have at least two close relatives who had breast cancer (one before age 50), three relatives with the disease (regardless of age), a combination of breast and ovarian cancer among close relatives, or a mother or sister with cancer in both breasts. All women 40 and older should have a mammogram every one or two years. Health 3/06.
LOW-BACK PAIN? – try acetaminophen first. In a review of more than 65 studies including over 11,000 people with back pain, acetaminophen (like Tylenol) is as effective as a nonsteroidal anti-inflammatory drug (NSAID) – aspirin, ibuprofen (Advil and Motrin), naproxen (like Aleve), or prescription Celebrex – and has fewer side effects. Limit Tylenol to 4,000 mgs. a day and do not take alcohol when using acetaminophen as the combination can cause liver problems.
If you take pain relievers regularly, discuss your options with your doctor since all of them, including acetaminophen, have some risks. University of California Berkeley Wellness Letter 5/08, Men’s Health 5/08.
CINNAMON AND INSULIN SENSITIVITY – cinnamon does have properties that improve the cells’ ability to respond to insulin and absorb glucose. Researchers at the USDA have found that an antioxidant in cinnamon called proanthocyandin enables fat cells to metabolize 20 times the amount of glucose they normally would. Cinnamon has also been found to reduce levels of LDL cholesterol, which qualifies it as a deterrent to metabolic syndrome, a major risk factor for diabetes and heart disease. To reap the benefits of this powerful spice, just soak a cinnamon stick in tea to release the bioactive material or add cinnamon to pancakes or French toast. Men’s Health 6/06.
POLYCARBONATE BOTTLE WARNING – do not wash polycarbonate drinking bottles with very hot water or store hot beverages in them since that can greatly increase the release of bisphonel A (BPA) into liquid subsequently stored in them. BPA is a hormone-like chemical that has been linked to health problems in animal research.
Researchers tested new and used bottles containing cool or room-temperature water and found they released minute amounts of BPA. But after being briefly exposed to boiling water, the plastic released 15 to 55 times more BPA. The longer fluid stays in the bottles, the more BPA it will contain. Wash polycarbonate bottles with mild detergents and warm water – not in the dishwasher. Keep them out of the heat, and discard them if they start to discolor or develop spider cracks. University of California Berkeley Wellness Letter 5/08.
FIBER FOR YOUR ‘ROIDS – long considered a good way to prevent hemorrhoids, fiber intake may be an ideal way to treat them, too. A comprehensive review of studies found that most people can get better by taking about three tablespoons of a fiber-powder like Metamucil or Benefiber daily for 2 or 3 days. Hemorrhoids are usually caused by constipation and fiber makes it easier to be “regular.” To help avoid the problem, get at least 20 grams a day of fiber from food (check labels) and drink 6 to 8 glasses daily of nonalcoholic beverages, preferably water. Avoiding fast foods also helps as most fast foods are very low in fiber, but high in sugars and fats. Health 3/06.
BREAST SYMMETRY AND BREAST-CANCER RISK – no woman’s breasts are perfectly symmetrical. Beyond a certain point, a size difference can be a warning sign. The more asymmetrical a woman’s breast is, the higher the risk of breast cancer, according to research published in the British journal Breast Cancer Research. For every 100 milliliters of difference, the risk is 50 percent higher. A typical breast is about 500 milliliters in volume, so that is a 20 percent difference.
GREEN TEA FOR YOUR BRAIN – green tea protects the memory. Japanese scientists found that people who drank one cup of green tea daily were up to 37 percent less likely to suffer age-related cognitive decline than those who consumed less. Researchers credit a compound in the tea, epigallocatechin-3-gallate (EGCG), which may help prevent the buildup of plaque on brain cells, a characteristic of Alzheimer’s. To get the most benefit, steep the tea for at least 3 minutes, as any less results in lower amounts of EGCG. Men’s Health 6/06.
YOGURT TO PREVENT GUM DISEASE – a Japanese study in the Journal of Periodontology found that people who routinely consumed yogurt and other foods containing live bacteria (such as Lactobacillus) were less likely to develop serious gum disease than those who did not. The Lactobacillus bacteria in yogurt may prevent the growth of harmful bacteria in the mouth, which may prevent gum disease, which has been linked to heart disease and stroke. Previous research has linked dairy products in general, and especially the calcium they supply, to improved dental health, but this study did not find a benefit from milk. University of California Berkeley Wellness Letter 6/08, Men’s Health 5/08.
AGING AND METABOLISM – not surprisingly, it is harder to maintain weigh as one ages, even if exercising is maintained.
Researchers discovered that men who logged the same weekly mileage year after year – regardless of the amount – gained weight. Even those who ran more than 40 miles a week were susceptible. Metabolism slows a little more every year, so you need to increase activity levels as you age. But the researchers found most people do the opposite. Additional research suggests that regular running improves the body’s exercise efficiency, meaning the same amount of activity burns fewer calories. The scientists calculated that to avoid weight gain, runners need to boost their weekly mileage by 1.7 miles every year. Men’s Health 6/06.
MORE ON VITAMIN D – recently we published an article about the benefits of vitamin D. New information has since been published further explaining the benefits of consuming adequate amounts of this vitamin:
-Women who consume higher amounts of vitamin D, along with calcium, have a reduced risk of breast cancer before menopause.
-Women over 55 who were given high doses of vitamin D and calcium had a 60 percent lower overall risk of cancer than a placebo group.
-Vitamin D may help people over 65 maintain physical performance. People with low blood levels of vitamin D were in worse shape to start and had a greater decline over the next three years of a Dutch study.
-Vitamin D, with calcium, may help control blood sugar and thus possibly reduce the risk of type-2 diabetes.
-the Canadian Cancer Society recently stated that all Canadian adults should take 1,000 IU a day of vitamin D during fall and winter, and older and darker-skinned people should take this much year round (current government recommendations in Canada and the United States are 200 to 600 IU daily).
-Recently fifteen leading nutrition researchers called on the government to increase its recommended intakes of vitamin D, in the American Journal of Clinical Nutrition.
The evidence is getting stronger that vitamin D may play a part in reducing the risk of some cancers, diabetes, and frailty in the elderly. Vitamin D is crucial for bone health and supplemental vitamin D (from multivitamins or calcium/vitamin D pills) is recommended for most older people. University of California Berkeley Wellness Letter 9/07.
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
RAW MAY NOT BE BEST – cooking vegetables boosts levels of some antioxidants, according to Italian research in the Journal of Agriculture and Food Chemistry. This is the latest in a series of studies overturning conventional wisdom about the nutritional superiority of raw produce. The study looked at carrots, zucchini, and broccoli which were boiled, steamed, or fried. Boiling and steaming were best at preserving carotenoids or even boosting them while frying caused the greatest losses, though results varied among the vegetables. For broccoli, steaming increased a variety of potentially anti-cancer phytochemicals. Cooking helps soften fiber making certain compounds more extractable, and it also converts some of them to more active forms. Cooking does reduce some vitamins and phytochemicals, so do not overcook.
However, a British study found boiling vegetables may drain them of certain nutrients (glucosinolates – plant compounds that may help prevent cancer). The scientists determined that steaming, stir-frying, and microwaving had no impact on these chemicals while boiling reduced glucosinolate content by 90 percent as the hot water damages cells in vegetables, allowing the nutrients to leech out. University of California Berkeley Wellness Letter 3/08, Men’s Health 10/07.
LOSE THE SODA – regularly drinking just half a can of soda raises the risk of diabetes. When researchers tracked the diets of over 4,000 adults for over a decade, they found that people who drink 6 ounces of soda daily are 67 percent more likely to have type-2 diabetes than non-soda drinkers.
It may just be that people who drink sugary sodas tend to have poorer diets in general. The researchers did conclude that subjects who drink sugar-free sodas make healthier nutritional choices than those who consume the sodas with sugar. Men’s Health 10/07.
SELENIUM AND DIABETES – selenium supplements appeared to raise the risk of diabetes in a large study designed to test whether selenium could prevent skin cancer.
The study gave test subjects either selenium (200 micrograms) or a placebo each day. After nearly eight years, the diabetes rate was 50 percent higher among those taking selenium than the placebo. Researchers have not yet published data on selenium and skin or other cancers nor are results available from this trial, which is testing selenium and vitamin E on the risk of prostate cancer.
Until more studies are complete, stick to a multivitamin that has no more than 55 mcg, the recommended level of selenium. Nutrition Action Healthletter 9/07.
THE COST OF SMOKING – a pack of cigarettes in the U.S. costs nearly $5 on average. A pack-a-day smoker who quits will save about $1,800 a year – over 30 years, that is $54,000, not allowing for price increases, medical bills, and higher life insurance costs. The tax burden on U.S. citizens from smoking –related government spending (including Medicaid/Medicare payments) is $71 billion a year or $630 per household. University of California Berkeley Wellness Letter 3/08.
BREAST CANCER-GENE TEST – an annual mammogram can save your life, but you probably do not need a breast cancer-gene test. National Cancer Institute researchers confirmed that mammograms reduce deaths by detecting the disease early enough to treat it. Another group of scientists indicates most women do not require screening for breast cancer-susceptibility genes. No more than 1 in 300 women has the genes, so only about 2 percent of women need the test. The most likely candidates fit one of these four scenarios: they have at least two close relatives who had breast cancer (one before age 50), three relatives with the disease (regardless of age), a combination of breast and ovarian cancer among close relatives, or a mother or sister with cancer in both breasts. All women 40 and older should have a mammogram every one or two years. Health 3/06.
LOW-BACK PAIN? – try acetaminophen first. In a review of more than 65 studies including over 11,000 people with back pain, acetaminophen (like Tylenol) is as effective as a nonsteroidal anti-inflammatory drug (NSAID) – aspirin, ibuprofen (Advil and Motrin), naproxen (like Aleve), or prescription Celebrex – and has fewer side effects. Limit Tylenol to 4,000 mgs. a day and do not take alcohol when using acetaminophen as the combination can cause liver problems.
If you take pain relievers regularly, discuss your options with your doctor since all of them, including acetaminophen, have some risks. University of California Berkeley Wellness Letter 5/08, Men’s Health 5/08.
CINNAMON AND INSULIN SENSITIVITY – cinnamon does have properties that improve the cells’ ability to respond to insulin and absorb glucose. Researchers at the USDA have found that an antioxidant in cinnamon called proanthocyandin enables fat cells to metabolize 20 times the amount of glucose they normally would. Cinnamon has also been found to reduce levels of LDL cholesterol, which qualifies it as a deterrent to metabolic syndrome, a major risk factor for diabetes and heart disease. To reap the benefits of this powerful spice, just soak a cinnamon stick in tea to release the bioactive material or add cinnamon to pancakes or French toast. Men’s Health 6/06.
POLYCARBONATE BOTTLE WARNING – do not wash polycarbonate drinking bottles with very hot water or store hot beverages in them since that can greatly increase the release of bisphonel A (BPA) into liquid subsequently stored in them. BPA is a hormone-like chemical that has been linked to health problems in animal research.
Researchers tested new and used bottles containing cool or room-temperature water and found they released minute amounts of BPA. But after being briefly exposed to boiling water, the plastic released 15 to 55 times more BPA. The longer fluid stays in the bottles, the more BPA it will contain. Wash polycarbonate bottles with mild detergents and warm water – not in the dishwasher. Keep them out of the heat, and discard them if they start to discolor or develop spider cracks. University of California Berkeley Wellness Letter 5/08.
FIBER FOR YOUR ‘ROIDS – long considered a good way to prevent hemorrhoids, fiber intake may be an ideal way to treat them, too. A comprehensive review of studies found that most people can get better by taking about three tablespoons of a fiber-powder like Metamucil or Benefiber daily for 2 or 3 days. Hemorrhoids are usually caused by constipation and fiber makes it easier to be “regular.” To help avoid the problem, get at least 20 grams a day of fiber from food (check labels) and drink 6 to 8 glasses daily of nonalcoholic beverages, preferably water. Avoiding fast foods also helps as most fast foods are very low in fiber, but high in sugars and fats. Health 3/06.
BREAST SYMMETRY AND BREAST-CANCER RISK – no woman’s breasts are perfectly symmetrical. Beyond a certain point, a size difference can be a warning sign. The more asymmetrical a woman’s breast is, the higher the risk of breast cancer, according to research published in the British journal Breast Cancer Research. For every 100 milliliters of difference, the risk is 50 percent higher. A typical breast is about 500 milliliters in volume, so that is a 20 percent difference.
GREEN TEA FOR YOUR BRAIN – green tea protects the memory. Japanese scientists found that people who drank one cup of green tea daily were up to 37 percent less likely to suffer age-related cognitive decline than those who consumed less. Researchers credit a compound in the tea, epigallocatechin-3-gallate (EGCG), which may help prevent the buildup of plaque on brain cells, a characteristic of Alzheimer’s. To get the most benefit, steep the tea for at least 3 minutes, as any less results in lower amounts of EGCG. Men’s Health 6/06.
YOGURT TO PREVENT GUM DISEASE – a Japanese study in the Journal of Periodontology found that people who routinely consumed yogurt and other foods containing live bacteria (such as Lactobacillus) were less likely to develop serious gum disease than those who did not. The Lactobacillus bacteria in yogurt may prevent the growth of harmful bacteria in the mouth, which may prevent gum disease, which has been linked to heart disease and stroke. Previous research has linked dairy products in general, and especially the calcium they supply, to improved dental health, but this study did not find a benefit from milk. University of California Berkeley Wellness Letter 6/08, Men’s Health 5/08.
AGING AND METABOLISM – not surprisingly, it is harder to maintain weigh as one ages, even if exercising is maintained.
Researchers discovered that men who logged the same weekly mileage year after year – regardless of the amount – gained weight. Even those who ran more than 40 miles a week were susceptible. Metabolism slows a little more every year, so you need to increase activity levels as you age. But the researchers found most people do the opposite. Additional research suggests that regular running improves the body’s exercise efficiency, meaning the same amount of activity burns fewer calories. The scientists calculated that to avoid weight gain, runners need to boost their weekly mileage by 1.7 miles every year. Men’s Health 6/06.
MORE ON VITAMIN D – recently we published an article about the benefits of vitamin D. New information has since been published further explaining the benefits of consuming adequate amounts of this vitamin:
-Women who consume higher amounts of vitamin D, along with calcium, have a reduced risk of breast cancer before menopause.
-Women over 55 who were given high doses of vitamin D and calcium had a 60 percent lower overall risk of cancer than a placebo group.
-Vitamin D may help people over 65 maintain physical performance. People with low blood levels of vitamin D were in worse shape to start and had a greater decline over the next three years of a Dutch study.
-Vitamin D, with calcium, may help control blood sugar and thus possibly reduce the risk of type-2 diabetes.
-the Canadian Cancer Society recently stated that all Canadian adults should take 1,000 IU a day of vitamin D during fall and winter, and older and darker-skinned people should take this much year round (current government recommendations in Canada and the United States are 200 to 600 IU daily).
-Recently fifteen leading nutrition researchers called on the government to increase its recommended intakes of vitamin D, in the American Journal of Clinical Nutrition.
The evidence is getting stronger that vitamin D may play a part in reducing the risk of some cancers, diabetes, and frailty in the elderly. Vitamin D is crucial for bone health and supplemental vitamin D (from multivitamins or calcium/vitamin D pills) is recommended for most older people. University of California Berkeley Wellness Letter 9/07.
Monday, September 1, 2008
Health News
REPORTING POINT 09/08
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
VITAMIN D & CANCER – vitamin D and calcium seemed to cut the risk of cancer in a study that was designed to see if the supplements could prevent bone fractures.
Researchers gave women over age 55 daily doses of vitamin D (1,100 International Units) plus calcium (1,400 to 1,500 milligrams), calcium alone, or a placebo. After four years, cancers (most often breast) were diagnosed in 7 percent of the women who took calcium alone, and just 2 percent of the women who took both vitamin D and calcium.
The only other trial that tested vitamin D on cancer – the Women’s Health Initiative – found no lower risk of colorectal cancer. But this study used a much lower dose (400 IU a day). However, in both this study and the Women’s Health Initiative, women who started the study with higher blood levels of vitamin D had a lower risk of cancer. Nutrition Action Healthletter 9/07.
TAKE JR FOR A JOG – a study in the Journal of Sports Medicine and Physical Fitness found that running while pushing a stroller burns more calories and does not hurt your running form. Athletic test subjects ran both with and without a stroller for 30 minutes. The added resistance of the stroller boosted both their heart rates and lactate concentrations without affecting stride length.
Physiologically, no negatives come from pushing a stroller. The scientists recommend a one-armed grip. The opposite arm is then free to swing, helping to counter balance the legs. Men’s Health 6/06.
CALCIUM AND KIDNEY STONES – it is a myth that most people prone to kidney stones should avoid calcium. Getting the recommended daily intake of calcium often help prevent stones. Most stones contain calcium, usually combined with oxalates, compounds found in many plant foods. Calcium binds with oxalates in the intestines and decreases their absorption, thus reducing the formation of these stones. But people with some other types of stones may indeed reduce their chances of recurrence by cutting down on calcium. So if you get stones, find out what kind they are and what dietary changes would be best. University of California Berkeley Wellness Letter 3/08.
WHITE WINE WITH DINNER – white wine goes great with carbohydrates. Australian scientists served adults an alcoholic drink with a high-carbohydrate dinner. They found those who had an alcoholic beverage with their meal significantly reduced the glycemic index of the meal, resulting in the study’s participants’ blood-sugar levels not rising as much after the meal as when they downed water instead. Keeping blood sugar in check may help prevent chronic diseases such as diabetes and heart disease.
Compared with beer and gin, white wine has the greatest effect, lowering the meal’s glycemic index by 37 percent. The high acidity of white wine may help slow digestion, keeping sugar from entering the bloodstream as quickly. Men’s Health 10/07.
FIBER AND DIABETES – fiber in breads, cereals, and other grains may cut the risk of diabetes concludes two new studies – one that tracked 25,000 men and women for a decade and a meta-analysis that combined the results of nine other large studies.
Researchers found about a 30 percent lower risk of diabetes in people who reported eating the most fiber from grains (17 grams a day), compared to those who ate the least (7 grams a day). Fiber from fruits and vegetables was not linked to diabetes.
The risk of diabetes was 20 percent lower in people who reported eating the most magnesium (375 mg a day) than in those who ate the least (225 mg a day), according to the meta-analysis.
Eat more whole-grain breads, cereals, and other grains to cut the risk of diabetes. You can get more magnesium from leafy greens, nuts, fish, and beans. Archives of Internal Medicine 167:956, 2007.
EXCESS WEIGHT AND CANCER – a report from the World Cancer Research Fund (www.dietandcancerreport.org) found a convincing connection between excess weight and cancers of the colon, rectum, esophagus, pancreas, and kidney, as well as breast cancer in postmenopausal women. Obesity has also been linked to other cancers, or at least to the likelihood of dying from them. Though the risk is greatest with obesity, even smaller amounts of extra body fat, especially around the waist, increase the chances of developing cancer. University of California Berkeley Wellness Letter 3/08.
THUNDERSTORM QUIZ – if you are in an open field during a lighting storm, you should:
a) seek shelter under a tree
b) lie flat on the ground
c) crouch in a ball
d) not worry because you are wearing rubber-soled shoes
Answer below.
LOWERING STROKE RISK – people who eat more than five servings of fruits and vegetables a day have a 26 percent lower risk of stroke than those who eat less than three servings. Fruits like apples keep well for trips and are a great snack and good way to increase the amount of fruit in your diet. Men’s Health 6/06.
PREVENTING SPORTS INJURIES – being outdoors and exercising in good weather is a healthy way of staying fit. But the five most common injuries from outdoor exercising may be prevented by including these exercises into your workout routine:
WALKING – plantar fasciitis (inflammation of the tissue band that runs along the sole of the foot) is caused by tight calf and foot muscles.
The solution is to stand facing a wall at about an arm’s distance away and place the palms on the wall. With toes pointing forward, step the right leg backward about two feet and press the right heel into the floor until you feel a gentle stretch along the back of the lower leg. Hold for 30 seconds; do 3-5 repetitions and then switch legs and repeat. Try to do this stretch daily, after your workout.
SWIMMING – shoulder pain which is caused by under used upper-back muscles that allow shoulder blades to move out of position.
To strengthen these muscles, stand with knees slightly bent, leaning forward from the waist, arms hanging down. Holding a light weight (5 to 10 pounds) in each hand, lift both arms out to the sides and away from the body (you should feel the shoulder blades move in toward each other). Pause, then return to starting position; doing 3 sets of 10 reps, three times a week.
HIKING – ankle sprains can be caused by a lack of strength in hips and ankles.
To lessen the risk of a sprain, try balancing on your right foot, and bend the right knee and slowly lower the body 3 or 4 inches (keeping the back straight). Straighten the knee and gradually return to standing, then slowly rotate the torso (from the hip) to the left, then the right. Do 10 reps and repeat with the left leg, three times per week.
CYCLING – lower-back pain is caused by overtaxed back muscles from time spent in a bent-over-the-handlebars position.
A solution to this type of back pain is to assume a position on your hands and knees. Slowly lift and extend the right arm in front of you and the left leg behind you; looking towards the floor. Keep the torso stable and abs gently contracted. Repeat on the opposite side, working up to 5 reps per side, holding for 30 seconds per rep. Try this three times per week.
RUNNING – patellofemoral syndrome, or PFS (pain under or around the kneecap) is probably caused by improper tracking of the kneecap, often due to weakness or imbalance in the quadriceps muscles.
To help prevent this, place your back against a wall and feet flat on the floor. Slide down until the thighs are parallel to the floor, holding for 15-30 seconds, then return to the starting position. Five reps should be sufficient. For a greater challenge, put a stability ball between the back and the wall while you do the exercise, three times a week. Health 3/06.
POSITION IS EVERYTHING – Swiss-ball crunches may enhance or hinder your ab-work depending on where you position the ball. If you perform the exercise with the ball under your shoulders, you will achieve a 30 percent less abdominal activation than you will if you do the crunch on the floor, report scientists at California Occidental College. However, positioning the workout aid under your lower back, the crunch will be 30 percent more powerful than the floor move.
A lower ball position entails lifting more of the trunk into the air, which requires greater abdominal stabilization and support.
Be sure to lie on the ball so that the ball supports the natural curve of the lower back, keeping your neck in line with your spine as you crunch forward. Squeeze your abs forcefully throughout the movement and be sure to keep your feet flat on the floor. Men’s Health 9/07.
GOING TO THE MOVIES? – think twice about the snack foods available at the theater. Researchers at Cornell University found that people eat 53 percent more popcorn from a large container than from a small one.
Snacks available at the theater are loaded with artery-clogging trans-fat, blood pressure-boosting sodium, and heavy with calories. Here’s the stat-sheet on typical snacks:
-Large Nachos with cheese – (40 chips, 4 Tbsp cheese)
1,101 calories
54 grams fat
40 grams trans-fat
133 grams carbs
1,384 mgs sodium, 19 grams protein, 7 grams fiber
-Medium Coke with ice (32.5 ounces)
385 calories
100 grams sugar
-Hot Dog
300 calories
18 grams fat (9 grams trans-fat)
25 grams carbs
826 mgs sodium
10 grams protein, 1 gram fiber
-Medium Popcorn – (15 cups, no extra salt or butter)
825 calories
46 grams fat (34 grams trans-fat)
94 grams carbs, 1,459 mgs sodium
15 grams protein, 17 grams fiber
-Soft Pretzel
483 calories
4 grams fat (3 grams trans-fat)
99 grams carbs
2,008 mgs sodium
12 grams protein, 2 grams fiber. Men’s Health 5/08.
QUIZ ANSWER: c) if there is no safe indoor shelter, seek the lowest spot and crouch with your feet together and head down, making as little contact with the ground as possible – especially if your hair stands on end, a sign of an imminent lightning strike. Cars with windows rolled up are safer than being outside (do not touch metal parts), but sheds and lean-to’s are not.
According to a lightning safety expert at the National Weather Service, the most important thing for people to know is if the sky looks threatening or they hear thunder, they need to get inside a substantial building – one with wiring and plumbing – or a hard-topped metal vehicle immediately. A safe building has a roof, walls and floor, such as a home, school, office building or a shopping center. They provide safety because lightning will usually travel through the wiring or the plumbing into the ground. Stay away from showers, sinks, hot tubs, and electronic equipment such as TVs, radios, and computers. Picnic shelters, carports, dugouts, and sheds are not safe. The United States had 45 lightning deaths last year.
It is a myth that sneakers or other rubber-soled shoes are protective. University of California Berkeley Wellness Letter 6/08, Associated Press 7/08.
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
VITAMIN D & CANCER – vitamin D and calcium seemed to cut the risk of cancer in a study that was designed to see if the supplements could prevent bone fractures.
Researchers gave women over age 55 daily doses of vitamin D (1,100 International Units) plus calcium (1,400 to 1,500 milligrams), calcium alone, or a placebo. After four years, cancers (most often breast) were diagnosed in 7 percent of the women who took calcium alone, and just 2 percent of the women who took both vitamin D and calcium.
The only other trial that tested vitamin D on cancer – the Women’s Health Initiative – found no lower risk of colorectal cancer. But this study used a much lower dose (400 IU a day). However, in both this study and the Women’s Health Initiative, women who started the study with higher blood levels of vitamin D had a lower risk of cancer. Nutrition Action Healthletter 9/07.
TAKE JR FOR A JOG – a study in the Journal of Sports Medicine and Physical Fitness found that running while pushing a stroller burns more calories and does not hurt your running form. Athletic test subjects ran both with and without a stroller for 30 minutes. The added resistance of the stroller boosted both their heart rates and lactate concentrations without affecting stride length.
Physiologically, no negatives come from pushing a stroller. The scientists recommend a one-armed grip. The opposite arm is then free to swing, helping to counter balance the legs. Men’s Health 6/06.
CALCIUM AND KIDNEY STONES – it is a myth that most people prone to kidney stones should avoid calcium. Getting the recommended daily intake of calcium often help prevent stones. Most stones contain calcium, usually combined with oxalates, compounds found in many plant foods. Calcium binds with oxalates in the intestines and decreases their absorption, thus reducing the formation of these stones. But people with some other types of stones may indeed reduce their chances of recurrence by cutting down on calcium. So if you get stones, find out what kind they are and what dietary changes would be best. University of California Berkeley Wellness Letter 3/08.
WHITE WINE WITH DINNER – white wine goes great with carbohydrates. Australian scientists served adults an alcoholic drink with a high-carbohydrate dinner. They found those who had an alcoholic beverage with their meal significantly reduced the glycemic index of the meal, resulting in the study’s participants’ blood-sugar levels not rising as much after the meal as when they downed water instead. Keeping blood sugar in check may help prevent chronic diseases such as diabetes and heart disease.
Compared with beer and gin, white wine has the greatest effect, lowering the meal’s glycemic index by 37 percent. The high acidity of white wine may help slow digestion, keeping sugar from entering the bloodstream as quickly. Men’s Health 10/07.
FIBER AND DIABETES – fiber in breads, cereals, and other grains may cut the risk of diabetes concludes two new studies – one that tracked 25,000 men and women for a decade and a meta-analysis that combined the results of nine other large studies.
Researchers found about a 30 percent lower risk of diabetes in people who reported eating the most fiber from grains (17 grams a day), compared to those who ate the least (7 grams a day). Fiber from fruits and vegetables was not linked to diabetes.
The risk of diabetes was 20 percent lower in people who reported eating the most magnesium (375 mg a day) than in those who ate the least (225 mg a day), according to the meta-analysis.
Eat more whole-grain breads, cereals, and other grains to cut the risk of diabetes. You can get more magnesium from leafy greens, nuts, fish, and beans. Archives of Internal Medicine 167:956, 2007.
EXCESS WEIGHT AND CANCER – a report from the World Cancer Research Fund (www.dietandcancerreport.org) found a convincing connection between excess weight and cancers of the colon, rectum, esophagus, pancreas, and kidney, as well as breast cancer in postmenopausal women. Obesity has also been linked to other cancers, or at least to the likelihood of dying from them. Though the risk is greatest with obesity, even smaller amounts of extra body fat, especially around the waist, increase the chances of developing cancer. University of California Berkeley Wellness Letter 3/08.
THUNDERSTORM QUIZ – if you are in an open field during a lighting storm, you should:
a) seek shelter under a tree
b) lie flat on the ground
c) crouch in a ball
d) not worry because you are wearing rubber-soled shoes
Answer below.
LOWERING STROKE RISK – people who eat more than five servings of fruits and vegetables a day have a 26 percent lower risk of stroke than those who eat less than three servings. Fruits like apples keep well for trips and are a great snack and good way to increase the amount of fruit in your diet. Men’s Health 6/06.
PREVENTING SPORTS INJURIES – being outdoors and exercising in good weather is a healthy way of staying fit. But the five most common injuries from outdoor exercising may be prevented by including these exercises into your workout routine:
WALKING – plantar fasciitis (inflammation of the tissue band that runs along the sole of the foot) is caused by tight calf and foot muscles.
The solution is to stand facing a wall at about an arm’s distance away and place the palms on the wall. With toes pointing forward, step the right leg backward about two feet and press the right heel into the floor until you feel a gentle stretch along the back of the lower leg. Hold for 30 seconds; do 3-5 repetitions and then switch legs and repeat. Try to do this stretch daily, after your workout.
SWIMMING – shoulder pain which is caused by under used upper-back muscles that allow shoulder blades to move out of position.
To strengthen these muscles, stand with knees slightly bent, leaning forward from the waist, arms hanging down. Holding a light weight (5 to 10 pounds) in each hand, lift both arms out to the sides and away from the body (you should feel the shoulder blades move in toward each other). Pause, then return to starting position; doing 3 sets of 10 reps, three times a week.
HIKING – ankle sprains can be caused by a lack of strength in hips and ankles.
To lessen the risk of a sprain, try balancing on your right foot, and bend the right knee and slowly lower the body 3 or 4 inches (keeping the back straight). Straighten the knee and gradually return to standing, then slowly rotate the torso (from the hip) to the left, then the right. Do 10 reps and repeat with the left leg, three times per week.
CYCLING – lower-back pain is caused by overtaxed back muscles from time spent in a bent-over-the-handlebars position.
A solution to this type of back pain is to assume a position on your hands and knees. Slowly lift and extend the right arm in front of you and the left leg behind you; looking towards the floor. Keep the torso stable and abs gently contracted. Repeat on the opposite side, working up to 5 reps per side, holding for 30 seconds per rep. Try this three times per week.
RUNNING – patellofemoral syndrome, or PFS (pain under or around the kneecap) is probably caused by improper tracking of the kneecap, often due to weakness or imbalance in the quadriceps muscles.
To help prevent this, place your back against a wall and feet flat on the floor. Slide down until the thighs are parallel to the floor, holding for 15-30 seconds, then return to the starting position. Five reps should be sufficient. For a greater challenge, put a stability ball between the back and the wall while you do the exercise, three times a week. Health 3/06.
POSITION IS EVERYTHING – Swiss-ball crunches may enhance or hinder your ab-work depending on where you position the ball. If you perform the exercise with the ball under your shoulders, you will achieve a 30 percent less abdominal activation than you will if you do the crunch on the floor, report scientists at California Occidental College. However, positioning the workout aid under your lower back, the crunch will be 30 percent more powerful than the floor move.
A lower ball position entails lifting more of the trunk into the air, which requires greater abdominal stabilization and support.
Be sure to lie on the ball so that the ball supports the natural curve of the lower back, keeping your neck in line with your spine as you crunch forward. Squeeze your abs forcefully throughout the movement and be sure to keep your feet flat on the floor. Men’s Health 9/07.
GOING TO THE MOVIES? – think twice about the snack foods available at the theater. Researchers at Cornell University found that people eat 53 percent more popcorn from a large container than from a small one.
Snacks available at the theater are loaded with artery-clogging trans-fat, blood pressure-boosting sodium, and heavy with calories. Here’s the stat-sheet on typical snacks:
-Large Nachos with cheese – (40 chips, 4 Tbsp cheese)
1,101 calories
54 grams fat
40 grams trans-fat
133 grams carbs
1,384 mgs sodium, 19 grams protein, 7 grams fiber
-Medium Coke with ice (32.5 ounces)
385 calories
100 grams sugar
-Hot Dog
300 calories
18 grams fat (9 grams trans-fat)
25 grams carbs
826 mgs sodium
10 grams protein, 1 gram fiber
-Medium Popcorn – (15 cups, no extra salt or butter)
825 calories
46 grams fat (34 grams trans-fat)
94 grams carbs, 1,459 mgs sodium
15 grams protein, 17 grams fiber
-Soft Pretzel
483 calories
4 grams fat (3 grams trans-fat)
99 grams carbs
2,008 mgs sodium
12 grams protein, 2 grams fiber. Men’s Health 5/08.
QUIZ ANSWER: c) if there is no safe indoor shelter, seek the lowest spot and crouch with your feet together and head down, making as little contact with the ground as possible – especially if your hair stands on end, a sign of an imminent lightning strike. Cars with windows rolled up are safer than being outside (do not touch metal parts), but sheds and lean-to’s are not.
According to a lightning safety expert at the National Weather Service, the most important thing for people to know is if the sky looks threatening or they hear thunder, they need to get inside a substantial building – one with wiring and plumbing – or a hard-topped metal vehicle immediately. A safe building has a roof, walls and floor, such as a home, school, office building or a shopping center. They provide safety because lightning will usually travel through the wiring or the plumbing into the ground. Stay away from showers, sinks, hot tubs, and electronic equipment such as TVs, radios, and computers. Picnic shelters, carports, dugouts, and sheds are not safe. The United States had 45 lightning deaths last year.
It is a myth that sneakers or other rubber-soled shoes are protective. University of California Berkeley Wellness Letter 6/08, Associated Press 7/08.
Friday, August 1, 2008
Health News
REPORTING POINT 08/08
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
MILK DOES A BODY GOOD… - British researchers found that drinking milk reduces the risk of developing metabolic syndrome – a cluster of conditions that doubles the risk of a heart attack. After tracking the diets of over 2,000 test subjects for over 20 years, scientists determined that those who drank at least 16 ounces of milk a day were 60 percent less likely to develop the syndrome than those who drank less. The effect is due to several factors, including calcium’s impact on blood pressure and the fatty acids in milk can help make LDL particles less likely to damage arteries. Be sure to opt for the nonfat variety to reap healthy benefits. Men’s Health 11/07.
GREAT GRAPES – a cup of red or green grapes has only 100 calories with only 60 calories in a cup of Concord grapes.
Two reports suggest that substances called anthocyanins and proanthocyanidins, which give Concord grape juice its rich color, may help slow the growth of breast cancer tumors and may help prevent short-term memory loss.
Animal studies indicate antioxidants called polyphenols in grapes protect insulin-producing cells in the pancreas and may help to prevent type 1 diabetes.
Finally, compounds found in rapeseeds may offer protection against sun-related skin cancer. Health 9/07.
WEAK SHOULDER DANGER – even the most basic exercises can result in injury if you have weak shoulders. Researchers at the U.S. Military Academy at West Point found that 14 percent of traumatic shoulder injuries occurred while recruits were doing pushups and pull-ups. These injuries were a result of poor shoulder stability.
To protect the shoulders, try this routine once a week: at the end of your workout, do two or three sets of pushups with your hands on a Swiss ball to strengthen and stabilize the shoulder joints – try 15 reps per set. Men’s Health 11/07.
NEEDLE PHOBIA? – British doctors have a solution for taking the sting out of an injection – coughing. After reviewing published studies and their own clinical experiences, the researchers reported that coughing just as a needle touches your skin reduces pain more than other techniques (which included numbing the area with cold packs or sprays.) Coughing may “distract” the nerves that carry pain signals or temporarily raise blood pressure, another phenomenon known to blunt pain. It is reported that one in 10 adults and nearly all children are afraid of needles. Health 7/04.
ANTIOXIDANT PILLS – many people take vitamins for the antioxidants, hoping for better health and less risk of diseases. However, a review of scientific evidence by the respected Cochrane Collaboration, an international volunteer network of scientists, concludes that this might be a waste of money, and in some cases, even may shorten life.
The Cochrane scientists reviewed 67 trials in which 232,000 total volunteers were randomly assigned to take an antioxidant supplement (beta-carotene, vitamin A, vitamin C, vitamin E or selenium), a sugar pill, or nothing. In some studies, the volunteers were healthy; in others, they were not.
Participants assigned to take beta-carotene, vitamin A, or vitamin E were significantly more likely to die sooner rather than later, according to the review. The trials found neither harm nor benefit from taking vitamin C or selenium. The scientists concluded that the current evidence does not support the use of antioxidant supplements in the general population or in patients with certain diseases. USA Today 4/24/08.
It is important to remember that many vitamins work in concert with other vitamins. Taking mega-doses of one vitamin probably will not yield the desired results and in some cases, high intake levels of certain vitamins may have a toxic effect on the body.
It is always better to consume foods that are vitamin-rich rather than depend on supplements to improve a poor diet – LK).
DECIDING BETWEEN THREE PROSTATE CANCER TREATMENTS – a study about the side effects of prostate cancer therapy could help men select the best way to fight their disease. The report in the New England Journal of Medicine gives realistic expectations and side effects to the three main prostate cancer treatments.
Prostate cancer treatment is not one size fits all and needs to be individualized. Physicians are likely to use this study to counsel patients and hopefully discuss with the patient, the options and side effects of each.
Doctors found that each of the three main types of therapy – surgery, radiation, and radioactive seed implants – causes different problems. Sexual function suffered the most after any treatment, although surgery caused the greatest damage. Bowel problems were the greatest after radiation. Urinary irritation was worst after radioactive seeds. Men who received hormone therapy in addition to radiation or radioactive seeds were even more likely to report sexual problems. Side effects of hormone therapy lasted up to two years, even though patients were treated for less than one year.
But researchers found that surgery also relieved some common symptoms of aging, such as the urinary irritation and obstruction caused by benign prostate swelling. The study shows urinary problems were more bothersome to men than any other side effect besides sexual function. The report indicates that, on average, men were no more depressed after treatment than before with relatively few reporting a loss of energy.
Although many problems peak in the first few months after surgery, many of those side effects diminish over the two years that the researchers followed the patients. The study’s authors indicate that men and their wives feel better prepared for life after treatment if they know what they are likely to experience. USA Today 3/20/08.
PROSTATE CANCER TREATMENT SIDE EFFECTS
Sexual problems Urinary problems Bowel problems
Before surgery 12% 11% 1%
2 Yrs. After surgery 43% 7% 1%
Before radiation 18% 11% 3%
2 Yrs. after radiation 37% 11% 11%
Before radioactive seeds 18% 8% 2%
2 Yrs. after radioactive
seeds 30% 16% 8%
COFFEE-CHOLESTEROL CONNECTION – if you have high cholesterol, could your morning cup of coffee be at least partly to blame? Perhaps, depending on how it is brewed and how much you drink. Most research has found no increase in blood cholesterol or cardiovascular disease risk from coffee drinking in general. But since the mid-1980’s, studies have consistently linked unfiltered coffee to increases in cholesterol. Much of the evidence comes from Scandinavia, where coffee typically is made by boiling the grounds in hot water and is not filtered compared to American-style “drip” coffee in which the coffee grounds come in contact with hot water only briefly before passing through a paper filter. Espresso and French-press coffee, increasingly popular in the U.S., have also been implicated in raising cholesterol.
Diterpene compounds in coffee beans are responsible for the cholesterol-raising effect. The longer the coffee grounds come in contact with the brewing water, and the hotter the water, the greater the amount of diterpenes that will be released. Scandinavian-style boiled coffee has the most diterpenes, followed by Turkish/Greek coffee, French-press (plunger-pot) coffee, and then espresso. Drip coffee has virtually none because the paper filters trap the compounds. Percolated and instant coffees also have negligible amounts. Robusta coffee beans contain lower amounts of diterpenes than Arabica beans, the most common kind. Decaffeinating coffee does not reduce diterpenes.
Still it takes a fair amount of unfiltered coffee to have a significant effect on cholesterol. Studies have shown that, when consumed daily, 10 milligrams of diterpene – the amount in about four 5-ounce cups of French-press coffee – raises cholesterol by 6 to 10 percent in four weeks, mostly due to increases LDL (bad) cholesterol. Researchers theorize that diterpene sends a signal from the intestines to the liver to stop cholesterol breakdown. Some people may be affected more than others, and the effects may be greater in those who have higher cholesterol levels naturally.
All coffee, no matter how it is brewed, contains a complex mix of phytochemicals, many of which are potentially beneficial. In fact, coffee is the No. 1 source of antioxidants in the U.S. diet, because Americans consume so much coffee. Both filtered and unfiltered coffee have been shown to guard against oxidation of LDL cholesterol and thus may reduce the risk of atherosclerosis. Some components in diterpene may even have some anti-cancer properties according to lab studies. Coffee has also been linked to reduced risk of diabetes and Parkinson’s disease.
An occasional cup of unfiltered coffee won’t raise cholesterol levels significantly, if at all. But you may be consuming more than you realize if you go to Starbucks and other such cafes. Many coffee drinks – cappuccinos or lattes – are made with espresso, sometimes with more than one shot. If your cholesterol is high, you may consider limiting coffee consumption. University of California Berkeley Wellness Letter 2/08.
A FEW SIMPLE HEALTH HABITS – the Executive Director of the Partnership to Fight Chronic Diseases stated that, “…despite all the money we spend on health care in the USA, some Americans are living shorter lives than just a decade ago, largely due to poor health behaviors and lifestyle choices.
The good news is, it doesn’t have to be this way. In many instances, deaths resulting from common chronic illnesses associated with poor health behaviors could be avoided.
According to estimates from the Centers for Disease Control and Prevention, 80 percent of cases of heart disease or stroke, 80 percent of cases of diabetes, and about 40 percent of cases of cancer could be prevented if Americans do three things:
-Stop smoking
-Exercise regularly
-Eat a balanced diet. USA Today 4/25/08.
EXERCISE IS THE KEY – if you are very overweight, it is especially important to do aerobic exercise, even if it does not produce weight loss. Both obesity and physical inactivity increase the risk of chronic disease and premature death. But people who are fit (based on a treadmill test) live longer, on average, than those who are unfit, regardless of how overweight they are, according to a study of 2,600 people over 60 in the Journal of the American Medical Association. In fact, “fat but fit” people had lower death rates than unfit normal weight or lean people. University of California Berkeley Wellness Letter 3/08.
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
MILK DOES A BODY GOOD… - British researchers found that drinking milk reduces the risk of developing metabolic syndrome – a cluster of conditions that doubles the risk of a heart attack. After tracking the diets of over 2,000 test subjects for over 20 years, scientists determined that those who drank at least 16 ounces of milk a day were 60 percent less likely to develop the syndrome than those who drank less. The effect is due to several factors, including calcium’s impact on blood pressure and the fatty acids in milk can help make LDL particles less likely to damage arteries. Be sure to opt for the nonfat variety to reap healthy benefits. Men’s Health 11/07.
GREAT GRAPES – a cup of red or green grapes has only 100 calories with only 60 calories in a cup of Concord grapes.
Two reports suggest that substances called anthocyanins and proanthocyanidins, which give Concord grape juice its rich color, may help slow the growth of breast cancer tumors and may help prevent short-term memory loss.
Animal studies indicate antioxidants called polyphenols in grapes protect insulin-producing cells in the pancreas and may help to prevent type 1 diabetes.
Finally, compounds found in rapeseeds may offer protection against sun-related skin cancer. Health 9/07.
WEAK SHOULDER DANGER – even the most basic exercises can result in injury if you have weak shoulders. Researchers at the U.S. Military Academy at West Point found that 14 percent of traumatic shoulder injuries occurred while recruits were doing pushups and pull-ups. These injuries were a result of poor shoulder stability.
To protect the shoulders, try this routine once a week: at the end of your workout, do two or three sets of pushups with your hands on a Swiss ball to strengthen and stabilize the shoulder joints – try 15 reps per set. Men’s Health 11/07.
NEEDLE PHOBIA? – British doctors have a solution for taking the sting out of an injection – coughing. After reviewing published studies and their own clinical experiences, the researchers reported that coughing just as a needle touches your skin reduces pain more than other techniques (which included numbing the area with cold packs or sprays.) Coughing may “distract” the nerves that carry pain signals or temporarily raise blood pressure, another phenomenon known to blunt pain. It is reported that one in 10 adults and nearly all children are afraid of needles. Health 7/04.
ANTIOXIDANT PILLS – many people take vitamins for the antioxidants, hoping for better health and less risk of diseases. However, a review of scientific evidence by the respected Cochrane Collaboration, an international volunteer network of scientists, concludes that this might be a waste of money, and in some cases, even may shorten life.
The Cochrane scientists reviewed 67 trials in which 232,000 total volunteers were randomly assigned to take an antioxidant supplement (beta-carotene, vitamin A, vitamin C, vitamin E or selenium), a sugar pill, or nothing. In some studies, the volunteers were healthy; in others, they were not.
Participants assigned to take beta-carotene, vitamin A, or vitamin E were significantly more likely to die sooner rather than later, according to the review. The trials found neither harm nor benefit from taking vitamin C or selenium. The scientists concluded that the current evidence does not support the use of antioxidant supplements in the general population or in patients with certain diseases. USA Today 4/24/08.
It is important to remember that many vitamins work in concert with other vitamins. Taking mega-doses of one vitamin probably will not yield the desired results and in some cases, high intake levels of certain vitamins may have a toxic effect on the body.
It is always better to consume foods that are vitamin-rich rather than depend on supplements to improve a poor diet – LK).
DECIDING BETWEEN THREE PROSTATE CANCER TREATMENTS – a study about the side effects of prostate cancer therapy could help men select the best way to fight their disease. The report in the New England Journal of Medicine gives realistic expectations and side effects to the three main prostate cancer treatments.
Prostate cancer treatment is not one size fits all and needs to be individualized. Physicians are likely to use this study to counsel patients and hopefully discuss with the patient, the options and side effects of each.
Doctors found that each of the three main types of therapy – surgery, radiation, and radioactive seed implants – causes different problems. Sexual function suffered the most after any treatment, although surgery caused the greatest damage. Bowel problems were the greatest after radiation. Urinary irritation was worst after radioactive seeds. Men who received hormone therapy in addition to radiation or radioactive seeds were even more likely to report sexual problems. Side effects of hormone therapy lasted up to two years, even though patients were treated for less than one year.
But researchers found that surgery also relieved some common symptoms of aging, such as the urinary irritation and obstruction caused by benign prostate swelling. The study shows urinary problems were more bothersome to men than any other side effect besides sexual function. The report indicates that, on average, men were no more depressed after treatment than before with relatively few reporting a loss of energy.
Although many problems peak in the first few months after surgery, many of those side effects diminish over the two years that the researchers followed the patients. The study’s authors indicate that men and their wives feel better prepared for life after treatment if they know what they are likely to experience. USA Today 3/20/08.
PROSTATE CANCER TREATMENT SIDE EFFECTS
Sexual problems Urinary problems Bowel problems
Before surgery 12% 11% 1%
2 Yrs. After surgery 43% 7% 1%
Before radiation 18% 11% 3%
2 Yrs. after radiation 37% 11% 11%
Before radioactive seeds 18% 8% 2%
2 Yrs. after radioactive
seeds 30% 16% 8%
COFFEE-CHOLESTEROL CONNECTION – if you have high cholesterol, could your morning cup of coffee be at least partly to blame? Perhaps, depending on how it is brewed and how much you drink. Most research has found no increase in blood cholesterol or cardiovascular disease risk from coffee drinking in general. But since the mid-1980’s, studies have consistently linked unfiltered coffee to increases in cholesterol. Much of the evidence comes from Scandinavia, where coffee typically is made by boiling the grounds in hot water and is not filtered compared to American-style “drip” coffee in which the coffee grounds come in contact with hot water only briefly before passing through a paper filter. Espresso and French-press coffee, increasingly popular in the U.S., have also been implicated in raising cholesterol.
Diterpene compounds in coffee beans are responsible for the cholesterol-raising effect. The longer the coffee grounds come in contact with the brewing water, and the hotter the water, the greater the amount of diterpenes that will be released. Scandinavian-style boiled coffee has the most diterpenes, followed by Turkish/Greek coffee, French-press (plunger-pot) coffee, and then espresso. Drip coffee has virtually none because the paper filters trap the compounds. Percolated and instant coffees also have negligible amounts. Robusta coffee beans contain lower amounts of diterpenes than Arabica beans, the most common kind. Decaffeinating coffee does not reduce diterpenes.
Still it takes a fair amount of unfiltered coffee to have a significant effect on cholesterol. Studies have shown that, when consumed daily, 10 milligrams of diterpene – the amount in about four 5-ounce cups of French-press coffee – raises cholesterol by 6 to 10 percent in four weeks, mostly due to increases LDL (bad) cholesterol. Researchers theorize that diterpene sends a signal from the intestines to the liver to stop cholesterol breakdown. Some people may be affected more than others, and the effects may be greater in those who have higher cholesterol levels naturally.
All coffee, no matter how it is brewed, contains a complex mix of phytochemicals, many of which are potentially beneficial. In fact, coffee is the No. 1 source of antioxidants in the U.S. diet, because Americans consume so much coffee. Both filtered and unfiltered coffee have been shown to guard against oxidation of LDL cholesterol and thus may reduce the risk of atherosclerosis. Some components in diterpene may even have some anti-cancer properties according to lab studies. Coffee has also been linked to reduced risk of diabetes and Parkinson’s disease.
An occasional cup of unfiltered coffee won’t raise cholesterol levels significantly, if at all. But you may be consuming more than you realize if you go to Starbucks and other such cafes. Many coffee drinks – cappuccinos or lattes – are made with espresso, sometimes with more than one shot. If your cholesterol is high, you may consider limiting coffee consumption. University of California Berkeley Wellness Letter 2/08.
A FEW SIMPLE HEALTH HABITS – the Executive Director of the Partnership to Fight Chronic Diseases stated that, “…despite all the money we spend on health care in the USA, some Americans are living shorter lives than just a decade ago, largely due to poor health behaviors and lifestyle choices.
The good news is, it doesn’t have to be this way. In many instances, deaths resulting from common chronic illnesses associated with poor health behaviors could be avoided.
According to estimates from the Centers for Disease Control and Prevention, 80 percent of cases of heart disease or stroke, 80 percent of cases of diabetes, and about 40 percent of cases of cancer could be prevented if Americans do three things:
-Stop smoking
-Exercise regularly
-Eat a balanced diet. USA Today 4/25/08.
EXERCISE IS THE KEY – if you are very overweight, it is especially important to do aerobic exercise, even if it does not produce weight loss. Both obesity and physical inactivity increase the risk of chronic disease and premature death. But people who are fit (based on a treadmill test) live longer, on average, than those who are unfit, regardless of how overweight they are, according to a study of 2,600 people over 60 in the Journal of the American Medical Association. In fact, “fat but fit” people had lower death rates than unfit normal weight or lean people. University of California Berkeley Wellness Letter 3/08.
Tuesday, July 1, 2008
Health News
REPORTING POINT 07/08
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
BLOOD CLOTS AND MEAT – eating less red or processed meat and more fruits and vegetables may reduce the risk of a venous thromboembolism (a blood clot that starts in a vein and travels to the heart, brain, or lungs).
In a study of nearly 15,000 healthy middle-aged men and women, those who reported eating at least 1 ½ servings of red or processed meat a day had twice the risk of blood clots compared to those who ate no more than one serving every other day.
People who ate at least four servings of fruits and vegetables a day had a 40 percent lower risk of thromboembolism than those who ate less than 2 ½ servings a day.
It is worth eating less meat and more fruits and vegetables to reduce the risk of heart disease, diabetes, and colon cancer. Nutrition Action Healthletter 5/07.
CLEANING RAW CHICKEN – it is increasingly important to wash raw chicken, clean your hands and utensils carefully afterward, and cook chicken thoroughly – since 2000 the chances that raw chicken contains Salmonella bacteria have increased more than fourfold, according to a USDA report. Sometimes found in raw eggs, Salmonella bacteria are a common cause of serious food poisoning. University of California Berkeley Wellness Letter 11/07.
INTERVAL TRAINING INCREASES CALORIE BURN – researchers in Australia have discovered a fat-burning shortcut by doing interval training during cardiovascular exercise. The scientists had test subjects use an exercise bike and do 8 seconds of intense cycling followed by 12 seconds of light cycling; repeating for a total of 20 minutes. Those who did this exercise format lost three times as much fat (especially from their legs and bottoms) as those who exercised at a steady pace for 40 minutes. The intervals help the body produce more fat-burning compounds called catecholamines. Swimming, walking, or rowing may have the same fat-burning boost. Health 9/07.
CT SCANS RISKIER FOR WOMEN – women are more vulnerable than men to the radiation from CT scans. A study from the Journal of the American Medical Association found that women are nearly five times more likely to experience cancer-related damage from a 64-slice CT scan, possibly because breast tissue is especially sensitive to radiation. Men’s Health 11/07.
SECONDHAND SMOKE RISK – there is no safe level of secondhand smoke, states a new report by the U.S. Surgeon General. According to the report issued by the Surgeon General, “…the debate is over, the science is clear; secondhand smoke is not a mere annoyance but a serious health hazard.” Nearly half of all nonsmoking Americans are regularly exposed to tobacco smoke, which increases their risk of lung cancer and heart disease by 20 to 30 percent. Even brief exposure can endanger people who have heart disease or are at high risk for it. Children of smokers face special risks – sudden infant death syndrome, lung and ear infections, and asthma attacks. University of California Berkeley Wellness Letter 9/06.
WEIGHT GAIN AND HEARTBURN – just a little weight gain can increase the risk of heartburn and acid reflux (gastroesophageal reflux disease) or make it worse, according to a study of over 10,000 women in the long-term Nurses’ Health Study. It is well known that being overweight can bring on reflux disease, but this study found that even for women in the normal weight range, a gain of 5 or 10 pounds increases the risk. Once they get into the overweight category, the risk more than doubles. However, when people lose weight, the symptoms decrease. University of California Berkeley Wellness Letter 9/06.
BE FIT FOR YOUR BRAIN – people who are in relatively good physical shape have a lower risk of Alzheimer’s and other types of dementia than less-fit people.
In a study, physical fitness was determined by tests of balance, grip strength, walking speed, and the ability to get up from a chair repeatedly. This suggests that poor physical fitness may precede dementia and that staying fit may help prevent or delay cognitive decline. Physical and mental function are connected, especially in aging, the researchers found, and when one function declines, there is an increased risk that the other will follow. University of California Berkeley Wellness Letter 8/06.
FLAXSEED TO PROTECT THE PROSTATE – researchers at Duke University found that prostate-cancer patients slowed the growth of the cancer cells in their prostate by 50 percent by consuming three tablespoons of flaxseed daily for 30 days. Flaxseed is loaded with a form of omega-3 fatty acid that may inhibit cancer cells from forming. Use ground flaxseed in smoothies or add some to salads or grilled meats and chicken. Men’s Health 11/07.
PSA TEST LESS RELIABLE FOR OBESE MEN – a study in the Journal of the American Medical Association suggests the PSA test for prostate cancer may be less reliable for obese men. The test measures blood levels of a protein produced by the prostate, but because obese men have more blood, the circulating PSA is diluted. The lower-than-expected readings can be misleadingly reassuring and delay diagnosis of the cancer. This may be one reason why obese men with prostate cancer are more likely to die from it than thinner men. University of California Berkeley Wellness Letter 2/08.
…AND OBESITY NOT JUST AN AMERICAN DISEASE – Germany’s soldiers are more overweight than average civilians, according to a parliamentary report sent to the German Defense Ministry.
According to the report, “…soldiers are too fat, don’t do enough sports and don’t pay attention to what they eat.” This study, based on research by sports physicians at the University of Cologne, showed 40 percent of all soldiers ages 18 to 29 are overweight, compared with 35 percent of German civilians the same age.
The report emphasized that troops were fit enough to be deployed effectively, but that it would be an enormous advantage on the battlefield if they were in better shape. The sports physicians recommended the Defense Ministry to alter the military’s approach to physical fitness.
Comparing Americans with industrialized countries, 31 percent of Americans are obese whereas 15 percent of citizens of other industrialized countries on average are obese. USA Today 3/6/08, Health 9/07.
NSAID PAIN RELIEVERS AND COLON CANCER – if you are regularly taking aspirin or another NSAID pain reliever (such as ibuprofen, but not acetaminophen), you may be reducing the risk of colon cancer. A study of Medicare patients found that those with osteoarthritis were 15 percent less likely to develop colon cancer, presumably because most of them take pain relievers. Previous studies have found an even greater anti-cancer effect. The evidence concerning low-dose aspirin, however, has been inconsistent. Aspirin and its relatives can have serious adverse effects, notably gastrointestinal bleeding. Talk to your doctor before taking any of these drugs on a daily basis. It is too early to recommend such drug therapy to prevent colon cancer, unless perhaps in people with a strong family history of that cancer. University of California Berkeley Wellness Letter 2/08.
LOSE YOUR BELLY-SAVE YOUR MIND – having excess fat in your midsection at midlife can increase the risk of developing dementia decades later. About half of all Americans have excess fat that accumulates around the waist that increases the risk of developing diseases like diabetes, stroke and heart disease. Now research indicates that a fat stomach also increases the risk of dementia, including Alzheimer’s, and incurable brain disease that will affect about 10 million baby boomers.
However, even middle-aged people can reduce their risk. Belly fat goes away with diet and exercise.
A study of over 6,000 men and women ages 40 to 45 showed that those who were obese – 30 pounds or more over a healthy weight – and had collected a lot of stomach fat in their 40s were 3.6 times more likely to develop dementia during a 30 year study. But even people who kept close to their ideal weight, but carried belly fat were at 1.8 times greater risk.
It is not just about weight, but where you carry your weight. Many people seem predisposed to carry fat in the stomach, the “apple-shaped” people, which carries a greater health risk.
Fat cells in the abdomen secrete substances including hormones that seem to play a role in a number of diseases such as heart disease and now dementia.
Deposits in the brain that lead to Alzheimer’s seem to accumulate decades before symptoms surface. This delay may represent an opportunity for middle-aged Americans to adopt lifestyle changes such as low-fat diets, and increased daily exercising. USA Today 3/27/08.
VITAMIN B6 PROTECTS YOUR COLON – a study in the Journal of Nutrition indicates colon rates are reduced by increasing intake of vitamin B6. After studying 81,000 test subjects, Japanese researchers found that consuming more than 1.1 milligrams of B6 daily decreases colon cancer risk by 30 percent. The vitamin helps protect the colon from cancerous cell mutations. Two bananas each or a bowl of enriched cereal like Total provide the extra B6 for protection. Men’s Health 11/07.
CELERY FOR A SNACK – celery can be a satisfying crunchy snack, and it adds flavor to soups, salads, and stews. A large stalk has only 6 calories, plus a small amount of potassium, vitamin C, folate, and fiber. It has 35 milligrams of sodium – not much, but more than most vegetables. Like all vegetables, it contains phytochemicals, including lutein (a carotenoid). However, chewing celery does not result in a net loss of calories, as some people have claimed. Eating celery is a good snack and vegetable choice, especially for those trying to lose weight. University of California Berkeley Wellness Letter 2/08.
BLUE IS BETTER – when ordering at a Mexican restaurant, a tortilla made from blue corn is a better choice. According to the Journal of the Science of Food and Agriculture blue corn tortillas have a significantly lower glycemic index, meaning they do not raise blood sugar as quickly as the white corn tortillas. Blood sugar spikes signal the body to store fat. A blue corn wrap contains fewer carbohydrates, 20 percent more protein, and an extra gram of fat, a combination that slows the absorption of sugar into the bloodstream. The blue color comes from the presence of anthocyanins, a natural antioxidant that may protect against some cancers. Men’s Health 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
BLOOD CLOTS AND MEAT – eating less red or processed meat and more fruits and vegetables may reduce the risk of a venous thromboembolism (a blood clot that starts in a vein and travels to the heart, brain, or lungs).
In a study of nearly 15,000 healthy middle-aged men and women, those who reported eating at least 1 ½ servings of red or processed meat a day had twice the risk of blood clots compared to those who ate no more than one serving every other day.
People who ate at least four servings of fruits and vegetables a day had a 40 percent lower risk of thromboembolism than those who ate less than 2 ½ servings a day.
It is worth eating less meat and more fruits and vegetables to reduce the risk of heart disease, diabetes, and colon cancer. Nutrition Action Healthletter 5/07.
CLEANING RAW CHICKEN – it is increasingly important to wash raw chicken, clean your hands and utensils carefully afterward, and cook chicken thoroughly – since 2000 the chances that raw chicken contains Salmonella bacteria have increased more than fourfold, according to a USDA report. Sometimes found in raw eggs, Salmonella bacteria are a common cause of serious food poisoning. University of California Berkeley Wellness Letter 11/07.
INTERVAL TRAINING INCREASES CALORIE BURN – researchers in Australia have discovered a fat-burning shortcut by doing interval training during cardiovascular exercise. The scientists had test subjects use an exercise bike and do 8 seconds of intense cycling followed by 12 seconds of light cycling; repeating for a total of 20 minutes. Those who did this exercise format lost three times as much fat (especially from their legs and bottoms) as those who exercised at a steady pace for 40 minutes. The intervals help the body produce more fat-burning compounds called catecholamines. Swimming, walking, or rowing may have the same fat-burning boost. Health 9/07.
CT SCANS RISKIER FOR WOMEN – women are more vulnerable than men to the radiation from CT scans. A study from the Journal of the American Medical Association found that women are nearly five times more likely to experience cancer-related damage from a 64-slice CT scan, possibly because breast tissue is especially sensitive to radiation. Men’s Health 11/07.
SECONDHAND SMOKE RISK – there is no safe level of secondhand smoke, states a new report by the U.S. Surgeon General. According to the report issued by the Surgeon General, “…the debate is over, the science is clear; secondhand smoke is not a mere annoyance but a serious health hazard.” Nearly half of all nonsmoking Americans are regularly exposed to tobacco smoke, which increases their risk of lung cancer and heart disease by 20 to 30 percent. Even brief exposure can endanger people who have heart disease or are at high risk for it. Children of smokers face special risks – sudden infant death syndrome, lung and ear infections, and asthma attacks. University of California Berkeley Wellness Letter 9/06.
WEIGHT GAIN AND HEARTBURN – just a little weight gain can increase the risk of heartburn and acid reflux (gastroesophageal reflux disease) or make it worse, according to a study of over 10,000 women in the long-term Nurses’ Health Study. It is well known that being overweight can bring on reflux disease, but this study found that even for women in the normal weight range, a gain of 5 or 10 pounds increases the risk. Once they get into the overweight category, the risk more than doubles. However, when people lose weight, the symptoms decrease. University of California Berkeley Wellness Letter 9/06.
BE FIT FOR YOUR BRAIN – people who are in relatively good physical shape have a lower risk of Alzheimer’s and other types of dementia than less-fit people.
In a study, physical fitness was determined by tests of balance, grip strength, walking speed, and the ability to get up from a chair repeatedly. This suggests that poor physical fitness may precede dementia and that staying fit may help prevent or delay cognitive decline. Physical and mental function are connected, especially in aging, the researchers found, and when one function declines, there is an increased risk that the other will follow. University of California Berkeley Wellness Letter 8/06.
FLAXSEED TO PROTECT THE PROSTATE – researchers at Duke University found that prostate-cancer patients slowed the growth of the cancer cells in their prostate by 50 percent by consuming three tablespoons of flaxseed daily for 30 days. Flaxseed is loaded with a form of omega-3 fatty acid that may inhibit cancer cells from forming. Use ground flaxseed in smoothies or add some to salads or grilled meats and chicken. Men’s Health 11/07.
PSA TEST LESS RELIABLE FOR OBESE MEN – a study in the Journal of the American Medical Association suggests the PSA test for prostate cancer may be less reliable for obese men. The test measures blood levels of a protein produced by the prostate, but because obese men have more blood, the circulating PSA is diluted. The lower-than-expected readings can be misleadingly reassuring and delay diagnosis of the cancer. This may be one reason why obese men with prostate cancer are more likely to die from it than thinner men. University of California Berkeley Wellness Letter 2/08.
…AND OBESITY NOT JUST AN AMERICAN DISEASE – Germany’s soldiers are more overweight than average civilians, according to a parliamentary report sent to the German Defense Ministry.
According to the report, “…soldiers are too fat, don’t do enough sports and don’t pay attention to what they eat.” This study, based on research by sports physicians at the University of Cologne, showed 40 percent of all soldiers ages 18 to 29 are overweight, compared with 35 percent of German civilians the same age.
The report emphasized that troops were fit enough to be deployed effectively, but that it would be an enormous advantage on the battlefield if they were in better shape. The sports physicians recommended the Defense Ministry to alter the military’s approach to physical fitness.
Comparing Americans with industrialized countries, 31 percent of Americans are obese whereas 15 percent of citizens of other industrialized countries on average are obese. USA Today 3/6/08, Health 9/07.
NSAID PAIN RELIEVERS AND COLON CANCER – if you are regularly taking aspirin or another NSAID pain reliever (such as ibuprofen, but not acetaminophen), you may be reducing the risk of colon cancer. A study of Medicare patients found that those with osteoarthritis were 15 percent less likely to develop colon cancer, presumably because most of them take pain relievers. Previous studies have found an even greater anti-cancer effect. The evidence concerning low-dose aspirin, however, has been inconsistent. Aspirin and its relatives can have serious adverse effects, notably gastrointestinal bleeding. Talk to your doctor before taking any of these drugs on a daily basis. It is too early to recommend such drug therapy to prevent colon cancer, unless perhaps in people with a strong family history of that cancer. University of California Berkeley Wellness Letter 2/08.
LOSE YOUR BELLY-SAVE YOUR MIND – having excess fat in your midsection at midlife can increase the risk of developing dementia decades later. About half of all Americans have excess fat that accumulates around the waist that increases the risk of developing diseases like diabetes, stroke and heart disease. Now research indicates that a fat stomach also increases the risk of dementia, including Alzheimer’s, and incurable brain disease that will affect about 10 million baby boomers.
However, even middle-aged people can reduce their risk. Belly fat goes away with diet and exercise.
A study of over 6,000 men and women ages 40 to 45 showed that those who were obese – 30 pounds or more over a healthy weight – and had collected a lot of stomach fat in their 40s were 3.6 times more likely to develop dementia during a 30 year study. But even people who kept close to their ideal weight, but carried belly fat were at 1.8 times greater risk.
It is not just about weight, but where you carry your weight. Many people seem predisposed to carry fat in the stomach, the “apple-shaped” people, which carries a greater health risk.
Fat cells in the abdomen secrete substances including hormones that seem to play a role in a number of diseases such as heart disease and now dementia.
Deposits in the brain that lead to Alzheimer’s seem to accumulate decades before symptoms surface. This delay may represent an opportunity for middle-aged Americans to adopt lifestyle changes such as low-fat diets, and increased daily exercising. USA Today 3/27/08.
VITAMIN B6 PROTECTS YOUR COLON – a study in the Journal of Nutrition indicates colon rates are reduced by increasing intake of vitamin B6. After studying 81,000 test subjects, Japanese researchers found that consuming more than 1.1 milligrams of B6 daily decreases colon cancer risk by 30 percent. The vitamin helps protect the colon from cancerous cell mutations. Two bananas each or a bowl of enriched cereal like Total provide the extra B6 for protection. Men’s Health 11/07.
CELERY FOR A SNACK – celery can be a satisfying crunchy snack, and it adds flavor to soups, salads, and stews. A large stalk has only 6 calories, plus a small amount of potassium, vitamin C, folate, and fiber. It has 35 milligrams of sodium – not much, but more than most vegetables. Like all vegetables, it contains phytochemicals, including lutein (a carotenoid). However, chewing celery does not result in a net loss of calories, as some people have claimed. Eating celery is a good snack and vegetable choice, especially for those trying to lose weight. University of California Berkeley Wellness Letter 2/08.
BLUE IS BETTER – when ordering at a Mexican restaurant, a tortilla made from blue corn is a better choice. According to the Journal of the Science of Food and Agriculture blue corn tortillas have a significantly lower glycemic index, meaning they do not raise blood sugar as quickly as the white corn tortillas. Blood sugar spikes signal the body to store fat. A blue corn wrap contains fewer carbohydrates, 20 percent more protein, and an extra gram of fat, a combination that slows the absorption of sugar into the bloodstream. The blue color comes from the presence of anthocyanins, a natural antioxidant that may protect against some cancers. Men’s Health 11/07.
Thursday, May 1, 2008
Health News
REPORTING POINT 05/08
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
OMEGA-3S AND DEPRESSION/MOOD DISORDERS – omega-3 fatty acids, in fish or supplements, may help people with depression or mood disorders, concludes an analysis of past research, prepared recently for the American Psychiatric Association. Here are the researchers’ recommendations for mental health, which are similar to those devised by the American Heart Association for cardiovascular health: everyone should eat fish at least twice a week, and people with mood or depressive (including bipolar) disorders should consume at least one gram of omega-3s a day from fatty fish or supplements. Omega-3 supplements should not replace standard treatment, but may be worth discussing with your doctor or therapist. University of California Berkeley Wellness Letter 7/07.
OPTIMAL DOSAGE FOR ASPIRIN THERAPY – the optimal dose of aspirin to reduce the risk of heart attacks is one-quarter of an adult aspirin (81 milligrams, the amount in a “baby” aspirin) a day, concluded a new review in the Journal of the American Medical Association. This is the standard dose, but many people take larger doses – half or even a whole aspirin a day. As many as 40 percent of doctors recommend higher doses, but taking more than a quarter aspirin does not protect more, the review found, but it does increase the risk of gastrointestinal bleeding and ulcers. University of California Berkeley Wellness Letter 12/07.
BBQ GRILLING WARNING – the high heat of grilling meat, poultry, and fish creates potential carcinogens called heterocyclic amines (HCAs). Charring is an indication that HCAs are present. Other carcinogens called polycyclic aromatic hydrocarbons (PAHs) are deposited on meat from the smoke that rises when fat drips on the hot coals (or any heat source).
To reduce the potential risk:
-Choose lean cuts and trim any visible fat so that less fat drips during cooking.
-Marinate meat, even briefly, before grilling it. This can decrease HCAs by more than 90 percent. Use combinations of vinegar, citrus juices, cider, brown sugar, mustard, vegetable oil, herbs, and spices.
-Precook in the microwave or in the oven, discard the juices, and then finish on the grill.
-Use lower heat by waiting for the coals to burn less hot or by turning the gas down.
-Raise the grill rack farther from the heat. Do not place the meat directly over the coals; that way the fat will not drip on them and flare up.
-Flip the meat frequently. Cook to the proper temperature, but try to avoid charring (cut or scrape off any charred parts). Use smaller pieces (like kabobs) which cook faster.
-Don’t use mesquite; this soft wood produces very high heat.
-Grill veggie burgers, vegetables, and fruit (like pineapple); they produce little or no HCAs.
-Stay upwind from grills to avoid breathing in smoke, which also carries health risks.
Pan-frying and broiling at high temperatures also produce HCAs. Instead, choose steaming, poaching, microwaving, stewing, roasting, and baking when possible. Do not consume the pan drippings, either, since they can be high in HCAs and fat. University of California Berkeley Wellness Letter 7/06.
RATING CANCER RISKS – What causes cancer?
Cigarette smoking is the number one culprit. Many experts believe that 30 to 35 percent of cancers are caused by diet. Now, thanks to data revealed in the Second Expert Report on Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, released by the American Institute for Cancer Research and the World Cancer Research Fund, more light has been shed on the risk factors for cancer. This comprehensive report analyzed more than 7,000 studies on 17 kinds of cancer and 61 “exposures” from red meat to sugary drinks, fast foods, body fatness, and sedentary living.
One of the biggest changes noted in the report emphasizes much more strongly the importance of being overweight as a factor for cancer. If you don’t smoke, the single most important thing you can do to prevent cancer is to keep your weight under control. Even gaining just a few pounds can signal that now is the time to either make some corrections in the way one is eating or increase the level of physical activity, and preferably do some of both. Most people become overweight or obese by gaining a couple of pounds a year.
CANCERS LINKED TO OBESITY
While the list is growing, endometrial cancer is a known result of being obese. New evidence indicates that colon, kidney, pancreatic, and postmenopausal breast cancers and adenocarcinoma of the esophagus are all related to being overweight. New evidence from the large American Cancer Society study suggests that the risk of some lymphomas and leukemias may be increased by being overweight as well.
In men over the age of 65, there probably is some association with being overweight, but it is not as clear as most of the other cancers.
KEEPING WEIGHT OFF VS. LOSING WEIGHT
Once you have gained weight, it is harder to take weight off. Often the body will have reacted to large amounts of weight gain; bones may have gotten bigger to carry around the extra weight; an obese person may develop arthritis or angina which would make it much harder to exercise to take off weight.
If you already are overweight, even a 5 to 10 percent weight loss can be important. As an example, the Nurses’ Health Study showed that among women who never used postmenopausal hormones, those who lost at least 22 pounds since menopause had a 57 percent lower risk of breast cancer than those who did not lose the weight.
Cancer risk start to rise before one becomes obese. For almost all of these cancers, the increased risk starts even before you cross the line between normal and overweight. The health panel recommends being as lean as possible within the normal range.
Weight gain after age 18 seems to place one at the higher risk. Unless you have gained weight as a result of strength and resistance training, weight gain after age 18 is almost always fat.
HOW OBESITY MIGHT CAUSE CANCER
The causes might be different for different cancers. For endometrial and postmenopausal breast cancer, it is clear that being overweight leads to high estrogen levels, though high insulin levels might also contribute.
For colon cancer, there is strong evidence that high insulin levels increase the risk. Estrogens seem to reduce the risk of colon cancer.
Cancers of the esophagus may be caused by the gastric reflux that people get when they are overweight. There is also a hypothesis that obesity promotes inflammation, which raises the risk of several cancers.
The panelists that examined the data found that soda consumption and sugary drinks promote weight gain in the American diet. They also recommend limiting calorie-dense foods, which are defined as foods with more than 65 to 80 calories per ounce. These would include foods with refined sugars, starches, and fats. The bottom line is to limit calorie intake.
Being active can greatly reduce the cancer risk. Inactivity increases the risk of both breast and colon cancer.
FRUITS AND VEGETABLES
The panelists feel that consuming fruits and vegetables can reduce the risk of mouth, throat, and esophageal cancer. Other data suggests that cancer patients of all types have low fruit and vegetable consumption.
Of course there is very strong evidence that consuming a diet heavy with fruits and vegetables greatly reduces the risk of cardiovascular disease. However, the panelists recommended taking fruit juices out of the list because there is increasing evidence that the sugar from these juices adds to the calorie-dense diets of most Americans without the beneficial fiber whole fruit adds. The increase in incidence of diabetes may be associated with higher fruit juice consumption. No more than one glass a day is recommended and juice is no substitute for whole fruits and vegetables.
MEAT AND DAIRY
The evidence is convincing that red meat increases the risk of colon cancer. The report recommends that people who eat red meat consume less than 18 ounces a week, and that little or none of it should be processed meat like ham, bacon, pastrami, or salami. Sausage and hot dogs are also processed meats if they are made with nitrites or nitrates.
Beyond cancer, there is very clear evidence that replacing red meat with a combination of fish, poultry, and nuts can lower the risk of cardiovascular disease. Red meat consumption is also associated with increased diabetes risk. For both colon cancer and diabetes, the association is considerably stronger for processed meats than for fresh red meats. There is no evidence that poultry or seafood raises or lowers the risk of cancer.
The report indicated high-calcium consumption may promote prostate cancer. Calcium supplements lower the risk of colon cancer so it is recommended that men have a low-to-moderate intake of dairy, because there are other ways to greatly reduce colon cancer risk, where there is little known about reducing the risk of prostate cancer. High calcium intake suppresses 1,25 hydroxy-vitamin D, which is the biologically active form of vitamin D. Low vitamin D levels may increase cancer risk. The panelists feel that colon cancer is probably at reduced risk with adequate vitamin D consumption. Foods that contain calcium or beta-carotene appear to affect cancer risk differently than calcium or beta-carotene supplements. In the case of beta-carotene, there may be a real difference between foods and supplements.
There is some evidence that taking selenium decreases the risk of prostate cancer.
ALCOHOL
Concerning breast cancer, there is evidence that even one drink a day can significantly increase risk. For colon cancer, it appears like there is an increased risk at two or more drinks a day.
But for liver cancer, the risk is increased at over two drinks a day. For mouth and throat cancer, most of the evidence also comes from higher intakes. The higher risk of mouth and throat cancer is largely seen in smokers, while non-smokers increased risk comes from really high alcohol intakes.
It is important to remember that moderate alcohol consumption reduces heart disease risk if you have one or two drinks a day. There is no health reason for younger people to drink alcohol, but one or two drinks a day might be beneficial for some middle-aged or older people who are not disposed to alcoholism.
FIBER AND SALT
There is good evidence that whole-grain, high-fiber foods reduce risk of cardiovascular disease, but not much of a reduction in colon cancer risk. Salt appears to raise the risk of stomach cancer, which is less common here than in underdeveloped countries. Cutting sodium intakes also helps protect against cardiovascular disease. Nutrition Action Healthletter 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
OMEGA-3S AND DEPRESSION/MOOD DISORDERS – omega-3 fatty acids, in fish or supplements, may help people with depression or mood disorders, concludes an analysis of past research, prepared recently for the American Psychiatric Association. Here are the researchers’ recommendations for mental health, which are similar to those devised by the American Heart Association for cardiovascular health: everyone should eat fish at least twice a week, and people with mood or depressive (including bipolar) disorders should consume at least one gram of omega-3s a day from fatty fish or supplements. Omega-3 supplements should not replace standard treatment, but may be worth discussing with your doctor or therapist. University of California Berkeley Wellness Letter 7/07.
OPTIMAL DOSAGE FOR ASPIRIN THERAPY – the optimal dose of aspirin to reduce the risk of heart attacks is one-quarter of an adult aspirin (81 milligrams, the amount in a “baby” aspirin) a day, concluded a new review in the Journal of the American Medical Association. This is the standard dose, but many people take larger doses – half or even a whole aspirin a day. As many as 40 percent of doctors recommend higher doses, but taking more than a quarter aspirin does not protect more, the review found, but it does increase the risk of gastrointestinal bleeding and ulcers. University of California Berkeley Wellness Letter 12/07.
BBQ GRILLING WARNING – the high heat of grilling meat, poultry, and fish creates potential carcinogens called heterocyclic amines (HCAs). Charring is an indication that HCAs are present. Other carcinogens called polycyclic aromatic hydrocarbons (PAHs) are deposited on meat from the smoke that rises when fat drips on the hot coals (or any heat source).
To reduce the potential risk:
-Choose lean cuts and trim any visible fat so that less fat drips during cooking.
-Marinate meat, even briefly, before grilling it. This can decrease HCAs by more than 90 percent. Use combinations of vinegar, citrus juices, cider, brown sugar, mustard, vegetable oil, herbs, and spices.
-Precook in the microwave or in the oven, discard the juices, and then finish on the grill.
-Use lower heat by waiting for the coals to burn less hot or by turning the gas down.
-Raise the grill rack farther from the heat. Do not place the meat directly over the coals; that way the fat will not drip on them and flare up.
-Flip the meat frequently. Cook to the proper temperature, but try to avoid charring (cut or scrape off any charred parts). Use smaller pieces (like kabobs) which cook faster.
-Don’t use mesquite; this soft wood produces very high heat.
-Grill veggie burgers, vegetables, and fruit (like pineapple); they produce little or no HCAs.
-Stay upwind from grills to avoid breathing in smoke, which also carries health risks.
Pan-frying and broiling at high temperatures also produce HCAs. Instead, choose steaming, poaching, microwaving, stewing, roasting, and baking when possible. Do not consume the pan drippings, either, since they can be high in HCAs and fat. University of California Berkeley Wellness Letter 7/06.
RATING CANCER RISKS – What causes cancer?
Cigarette smoking is the number one culprit. Many experts believe that 30 to 35 percent of cancers are caused by diet. Now, thanks to data revealed in the Second Expert Report on Food, Nutrition, Physical Activity, and the Prevention of Cancer: a Global Perspective, released by the American Institute for Cancer Research and the World Cancer Research Fund, more light has been shed on the risk factors for cancer. This comprehensive report analyzed more than 7,000 studies on 17 kinds of cancer and 61 “exposures” from red meat to sugary drinks, fast foods, body fatness, and sedentary living.
One of the biggest changes noted in the report emphasizes much more strongly the importance of being overweight as a factor for cancer. If you don’t smoke, the single most important thing you can do to prevent cancer is to keep your weight under control. Even gaining just a few pounds can signal that now is the time to either make some corrections in the way one is eating or increase the level of physical activity, and preferably do some of both. Most people become overweight or obese by gaining a couple of pounds a year.
CANCERS LINKED TO OBESITY
While the list is growing, endometrial cancer is a known result of being obese. New evidence indicates that colon, kidney, pancreatic, and postmenopausal breast cancers and adenocarcinoma of the esophagus are all related to being overweight. New evidence from the large American Cancer Society study suggests that the risk of some lymphomas and leukemias may be increased by being overweight as well.
In men over the age of 65, there probably is some association with being overweight, but it is not as clear as most of the other cancers.
KEEPING WEIGHT OFF VS. LOSING WEIGHT
Once you have gained weight, it is harder to take weight off. Often the body will have reacted to large amounts of weight gain; bones may have gotten bigger to carry around the extra weight; an obese person may develop arthritis or angina which would make it much harder to exercise to take off weight.
If you already are overweight, even a 5 to 10 percent weight loss can be important. As an example, the Nurses’ Health Study showed that among women who never used postmenopausal hormones, those who lost at least 22 pounds since menopause had a 57 percent lower risk of breast cancer than those who did not lose the weight.
Cancer risk start to rise before one becomes obese. For almost all of these cancers, the increased risk starts even before you cross the line between normal and overweight. The health panel recommends being as lean as possible within the normal range.
Weight gain after age 18 seems to place one at the higher risk. Unless you have gained weight as a result of strength and resistance training, weight gain after age 18 is almost always fat.
HOW OBESITY MIGHT CAUSE CANCER
The causes might be different for different cancers. For endometrial and postmenopausal breast cancer, it is clear that being overweight leads to high estrogen levels, though high insulin levels might also contribute.
For colon cancer, there is strong evidence that high insulin levels increase the risk. Estrogens seem to reduce the risk of colon cancer.
Cancers of the esophagus may be caused by the gastric reflux that people get when they are overweight. There is also a hypothesis that obesity promotes inflammation, which raises the risk of several cancers.
The panelists that examined the data found that soda consumption and sugary drinks promote weight gain in the American diet. They also recommend limiting calorie-dense foods, which are defined as foods with more than 65 to 80 calories per ounce. These would include foods with refined sugars, starches, and fats. The bottom line is to limit calorie intake.
Being active can greatly reduce the cancer risk. Inactivity increases the risk of both breast and colon cancer.
FRUITS AND VEGETABLES
The panelists feel that consuming fruits and vegetables can reduce the risk of mouth, throat, and esophageal cancer. Other data suggests that cancer patients of all types have low fruit and vegetable consumption.
Of course there is very strong evidence that consuming a diet heavy with fruits and vegetables greatly reduces the risk of cardiovascular disease. However, the panelists recommended taking fruit juices out of the list because there is increasing evidence that the sugar from these juices adds to the calorie-dense diets of most Americans without the beneficial fiber whole fruit adds. The increase in incidence of diabetes may be associated with higher fruit juice consumption. No more than one glass a day is recommended and juice is no substitute for whole fruits and vegetables.
MEAT AND DAIRY
The evidence is convincing that red meat increases the risk of colon cancer. The report recommends that people who eat red meat consume less than 18 ounces a week, and that little or none of it should be processed meat like ham, bacon, pastrami, or salami. Sausage and hot dogs are also processed meats if they are made with nitrites or nitrates.
Beyond cancer, there is very clear evidence that replacing red meat with a combination of fish, poultry, and nuts can lower the risk of cardiovascular disease. Red meat consumption is also associated with increased diabetes risk. For both colon cancer and diabetes, the association is considerably stronger for processed meats than for fresh red meats. There is no evidence that poultry or seafood raises or lowers the risk of cancer.
The report indicated high-calcium consumption may promote prostate cancer. Calcium supplements lower the risk of colon cancer so it is recommended that men have a low-to-moderate intake of dairy, because there are other ways to greatly reduce colon cancer risk, where there is little known about reducing the risk of prostate cancer. High calcium intake suppresses 1,25 hydroxy-vitamin D, which is the biologically active form of vitamin D. Low vitamin D levels may increase cancer risk. The panelists feel that colon cancer is probably at reduced risk with adequate vitamin D consumption. Foods that contain calcium or beta-carotene appear to affect cancer risk differently than calcium or beta-carotene supplements. In the case of beta-carotene, there may be a real difference between foods and supplements.
There is some evidence that taking selenium decreases the risk of prostate cancer.
ALCOHOL
Concerning breast cancer, there is evidence that even one drink a day can significantly increase risk. For colon cancer, it appears like there is an increased risk at two or more drinks a day.
But for liver cancer, the risk is increased at over two drinks a day. For mouth and throat cancer, most of the evidence also comes from higher intakes. The higher risk of mouth and throat cancer is largely seen in smokers, while non-smokers increased risk comes from really high alcohol intakes.
It is important to remember that moderate alcohol consumption reduces heart disease risk if you have one or two drinks a day. There is no health reason for younger people to drink alcohol, but one or two drinks a day might be beneficial for some middle-aged or older people who are not disposed to alcoholism.
FIBER AND SALT
There is good evidence that whole-grain, high-fiber foods reduce risk of cardiovascular disease, but not much of a reduction in colon cancer risk. Salt appears to raise the risk of stomach cancer, which is less common here than in underdeveloped countries. Cutting sodium intakes also helps protect against cardiovascular disease. Nutrition Action Healthletter 12/07.
Tuesday, April 1, 2008
Health News
REPORTING POINT 04/08
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
RUNNING AND YOUR KNEES – does running harm the knees? Research from Malmo University Hospital in Sweden found that exercise prevents the loss of cartilage by strengthening it. The researchers measured levels of glycosaminoglycan (GAG), an indicator of cartilage strength and elasticity, in test subjects who had undergone knee-cartilage surgery. While GAG levels increased in the group that ran, walked, and did leg exercises, levels stayed the same in a control group that did not exercise. Exercise strengthened the muscles within the knees to better protect the knee structure during running and walking. Men’s Health 5/06.
FOR MOTIVATION TO WALK MORE, TRY A PEDOMETER – a pedometer is a small step-counting device that clips onto a belt or straps to your wrist. A recent analysis of 26 studies, reported in the Journal of the American Medical Association, found that pedometer users walked about an extra mile a day (about 2,000 steps) on average, and increased their overall physical activity by 27 percent. They also lost a little more weight and lowered their blood pressure over an average of 18 weeks. The extra steps daily resulted in burning another 100 calories a day. It is important to have a goal, such as 10,000 steps a day, the researchers noted. A good pedometer costs about $20-$30.
One good option is the non-profit “America On the Move”, which is offering the opportunity to buy two pedometers for $12 (these usually cost $25 each) at www.americaonthemove.org or by calling 877-866-8663. The small profit from the pedometers will go to programs by America On the Move, which promotes two small changes: extra steps each day and the consumption of 100 fewer calories each day. University of California Berkeley Wellness Letter 2/08, USA Today 1/3/08.
TEA AND OVARIAN CANCER – drinking tea may help reduce the risk of ovarian cancer, suggests a Swedish study of more than 61,000 women. Those who drank two or more cups a day (mostly black tea) were about half as likely to develop this cancer over 15 years as those who seldom or never drank tea. The more tea they drank, the lower the risk, but even one cup a day was somewhat protective. Both black and green teas contain polyphenols, antioxidants that may inhibit cell growth and induce abnormal cells to self-destruct. It is also possible that tea drinkers have other healthy habits not taken into account in this study as other non-related research has found that in general, regular tea drinkers lead healthier lifestyles in diet and regular exercise. University of California Berkeley Wellness Letter 5/06.
ANTI-INFLAMMATORY DANGERS FOR SOME INJURIES – drugs like ibuprofen and aspirin work by reducing inflammation. But according to a new study, tennis elbow and other overuse injuries are not caused by inflammation but by tiny tears in the joint tendons. These medicines make the body produce a chemical that may worsen the damage and prevent the tendons from healing. If the pain relievers mask the pain enough to keep you active, you will end up hurting yourself even more. Most physicians recommend giving the injured joint, whether an elbow, knee, shoulder, or wrist, a rest. If that does not help, see a physical therapist who can prescribe exercises and stretches to speed healing. Health 6/06.
MORE VEGGIES, HEALTHIER LUNGS – lung cancer kills 62 percent more women each year than breast cancer. Smoking is the leading cause of lung cancer, but up to 20 percent of women who develop lung cancer have never smoked.
Eating five or more servings of vegetables a day could slash your risk of lung cancer by up to 34 percent – even if you smoke! Phytoestrogens, besides being potent antioxidants, are hormone-like nutrients that appear to stop cancer cells (in the lung, breast, and prostate) from growing and spreading.
The best strategy is to eat a variety of fruits and vegetables because each one provides different types and amounts of phytoestrogens. They are also abundant in soy products, beans, peas, coffee, tea, and (even better) chocolate. Health 6/06.
MAGNESIUM MAY REDUCE THE RISK OF COLON CANCER - a recent study of more than 35,000 test subjects in Iowa found that those who consumed the most magnesium from food (more than 350 milligrams a day – about the recommended levels) were 23 percent less likely to develop colon cancer over 17 years than those who consumed the least. A previous study of Swedish patients had similar results for colon cancer, but also found magnesium to be protective against rectal cancer. The best sources include leafy greens, nuts, beans, whole grains, some fish, and dark chocolate. University of California Berkeley Wellness Letter 7/06.
WARM-UP INTENSITY BEFORE WORKING OUT – what is a better warm-up before exercising: hard or easy or none? Researchers at the University of Wisconsin at La Crosse had cyclists ride a time trial with different warm-ups – a 15 minute easy warm-up with a two minute rest before the time trial; an 18 minute hard warm-up with a six minute rest before the time trial; or no warm-up whatsoever. The researchers found that either warm-up yielded the same results with equal improvement over no warm-up at all. Men’s Health 5/06.
REDUCING AGGRESSIVE PROSTATE CANCER RISK – men who regularly eat cruciferous vegetables, such as broccoli and cauliflower, may have a reduced risk of aggressive prostate cancer, according to a large four-year study in the Journal of the National Cancer Institute. Those who ate such vegetables (also including Brussels sprouts, mustard and turnip greens, cabbage, and kale) more than once a week were up to 50 percent less likely to develop aggressive prostate cancer, compared to men who rarely ate them. Previous lab research at UC Berkeley found that substances in cruciferous vegetables inhibit the growth of prostate cancer cells. University of California Berkeley Wellness Letter 12/07.
VITAMIN C USELESS FOR COLDS? – popping pills to fend off colds may be pointless. According to a review of 30 studies, thousands of people who took at least 200 milligrams of the vitamin daily were no more or less likely to get sick than those who took none. One exception: people who exercise outside in the winter. For reasons not yet known, researchers found that people who take C and exercise in the chilly outdoors appear to reduce the risk of catching a cold by 50 percent. Men’s Fitness 11/07.
FIVE THINGS SUCCESSFUL DIETERS DO – according to the National Weight Control Registry, which has amassed information on nearly 5,000 people who have maintained at least a 30-pound weight loss for five or more years, the successful dieters:
Eat a high-carbohydrate, low-fat diet. The low-carb craze has not influenced these successful weight maintainers. On average, they get most of their calories (55 to 60 percent) from carbohydrates and 24 percent of their calories from fat; the rest is from protein. They emphasize “good” carbs – fruit, vegetables, and other high-fiber foods, not high-sugar carbohydrates.
They are conscious of calories. Successful dieters know that total calories count, no matter what diet they follow. Whether the calories come from carbs, fat, or protein, a calorie is a calorie.
They eat breakfast. Eight out of 10 successful weight maintainers eat breakfast every day. This may help people better manage calories during the day. They also eat often – an average of five smaller meals and snacks a day.
They self-monitor. Successful weight-losers weigh themselves at least once a week, some more frequently. Many keep food diaries.
They engage in lots of physical activity – 60 to 90 minutes a day. People who have lost significant amounts of weight and managed to keep at their goals carve out time every day for planned exercise, but they also look for ways to get more activity during the rest of the day. Walking is their No. 1 priority.
The researchers also found that most of these successful weight-maintainers have failed several times before, that it may take a few attempts before you succeed so do not give up.
These dieters also ate out in restaurants an average of three times a week. They reported better energy, mood, and confidence after losing the desired weight. If one can keep the weight off for two years, chances are you will keep it off long-term. University of California Berkeley Wellness Letter 8/05.
WHOLE GRAINS VS. HEART FAILURE – men who consume more whole-grain breakfast cereals have a lower risk of heart failure, the leading cause of hospitalization among older Americans. One out of five 40 year olds will be diagnosed with heart failure in his or her lifetime.
Researchers tracked more than 21,000 participants in the Physicians’ Health Study for an average of 20 years. Those who ate whole-grain cereal at least seven times a week had a 28 percent lower risk of heart failure than those who ate whole-grain cereal less than once a week. Those who ate whole-grain cereal two to six times a week had a 22 percent lower risk. Refined grains were not linked to heart failure.
The study recommends eating whole, not refined, grains. Earlier studies found a lower risk of heart attacks and high blood pressure in whole-grain eaters.
It is not clear whether the potassium, antioxidants, phytoestrogens, fiber, or other constituents of whole grains may protect the heart. It is also possible that something else about whole-grain eaters kept their hearts pumping, though the researchers accounted for age, smoking, alcohol, vegetable, multivitamins, exercise, and other factors. Archives of Internal Medicine 167: 2080, 2007.
PEPPERS: A NUTRITIONAL POWERHOUSE – peppers are a universal food and a staple of most all cuisines. Nearly all peppers start out green. If left to ripen before picking, they turn red, yellow, purple, or even brown, depending on the variety.
The brighter the color of the peppers - generally the more nutrients. While green peppers are the least expensive, the red and yellow are the real nutritional powerhouses. One 3.5-ounce green pepper has about 80 milligrams of vitamin C, twice as much C (ounce for ounce) as an orange. Red and yellow peppers have even more vitamin C than green ones: 125 milligrams in 3.5-ounces of red, 185 in yellow. Green peppers supply beta carotene, which increases as a pepper matures and turns red or yellow. A red pepper has eight times as much beta carotene as a green one. Peppers also contain potassium and some fiber, plus a variety of other carotenoids and beneficial phytochemicals.
Sweet peppers are excellent snacks or dipping vegetables; they dress up salads and sandwiches and combine with most other vegetables as well and meats and pasta. University of California Berkeley Wellness Letter 7/07.
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
RUNNING AND YOUR KNEES – does running harm the knees? Research from Malmo University Hospital in Sweden found that exercise prevents the loss of cartilage by strengthening it. The researchers measured levels of glycosaminoglycan (GAG), an indicator of cartilage strength and elasticity, in test subjects who had undergone knee-cartilage surgery. While GAG levels increased in the group that ran, walked, and did leg exercises, levels stayed the same in a control group that did not exercise. Exercise strengthened the muscles within the knees to better protect the knee structure during running and walking. Men’s Health 5/06.
FOR MOTIVATION TO WALK MORE, TRY A PEDOMETER – a pedometer is a small step-counting device that clips onto a belt or straps to your wrist. A recent analysis of 26 studies, reported in the Journal of the American Medical Association, found that pedometer users walked about an extra mile a day (about 2,000 steps) on average, and increased their overall physical activity by 27 percent. They also lost a little more weight and lowered their blood pressure over an average of 18 weeks. The extra steps daily resulted in burning another 100 calories a day. It is important to have a goal, such as 10,000 steps a day, the researchers noted. A good pedometer costs about $20-$30.
One good option is the non-profit “America On the Move”, which is offering the opportunity to buy two pedometers for $12 (these usually cost $25 each) at www.americaonthemove.org or by calling 877-866-8663. The small profit from the pedometers will go to programs by America On the Move, which promotes two small changes: extra steps each day and the consumption of 100 fewer calories each day. University of California Berkeley Wellness Letter 2/08, USA Today 1/3/08.
TEA AND OVARIAN CANCER – drinking tea may help reduce the risk of ovarian cancer, suggests a Swedish study of more than 61,000 women. Those who drank two or more cups a day (mostly black tea) were about half as likely to develop this cancer over 15 years as those who seldom or never drank tea. The more tea they drank, the lower the risk, but even one cup a day was somewhat protective. Both black and green teas contain polyphenols, antioxidants that may inhibit cell growth and induce abnormal cells to self-destruct. It is also possible that tea drinkers have other healthy habits not taken into account in this study as other non-related research has found that in general, regular tea drinkers lead healthier lifestyles in diet and regular exercise. University of California Berkeley Wellness Letter 5/06.
ANTI-INFLAMMATORY DANGERS FOR SOME INJURIES – drugs like ibuprofen and aspirin work by reducing inflammation. But according to a new study, tennis elbow and other overuse injuries are not caused by inflammation but by tiny tears in the joint tendons. These medicines make the body produce a chemical that may worsen the damage and prevent the tendons from healing. If the pain relievers mask the pain enough to keep you active, you will end up hurting yourself even more. Most physicians recommend giving the injured joint, whether an elbow, knee, shoulder, or wrist, a rest. If that does not help, see a physical therapist who can prescribe exercises and stretches to speed healing. Health 6/06.
MORE VEGGIES, HEALTHIER LUNGS – lung cancer kills 62 percent more women each year than breast cancer. Smoking is the leading cause of lung cancer, but up to 20 percent of women who develop lung cancer have never smoked.
Eating five or more servings of vegetables a day could slash your risk of lung cancer by up to 34 percent – even if you smoke! Phytoestrogens, besides being potent antioxidants, are hormone-like nutrients that appear to stop cancer cells (in the lung, breast, and prostate) from growing and spreading.
The best strategy is to eat a variety of fruits and vegetables because each one provides different types and amounts of phytoestrogens. They are also abundant in soy products, beans, peas, coffee, tea, and (even better) chocolate. Health 6/06.
MAGNESIUM MAY REDUCE THE RISK OF COLON CANCER - a recent study of more than 35,000 test subjects in Iowa found that those who consumed the most magnesium from food (more than 350 milligrams a day – about the recommended levels) were 23 percent less likely to develop colon cancer over 17 years than those who consumed the least. A previous study of Swedish patients had similar results for colon cancer, but also found magnesium to be protective against rectal cancer. The best sources include leafy greens, nuts, beans, whole grains, some fish, and dark chocolate. University of California Berkeley Wellness Letter 7/06.
WARM-UP INTENSITY BEFORE WORKING OUT – what is a better warm-up before exercising: hard or easy or none? Researchers at the University of Wisconsin at La Crosse had cyclists ride a time trial with different warm-ups – a 15 minute easy warm-up with a two minute rest before the time trial; an 18 minute hard warm-up with a six minute rest before the time trial; or no warm-up whatsoever. The researchers found that either warm-up yielded the same results with equal improvement over no warm-up at all. Men’s Health 5/06.
REDUCING AGGRESSIVE PROSTATE CANCER RISK – men who regularly eat cruciferous vegetables, such as broccoli and cauliflower, may have a reduced risk of aggressive prostate cancer, according to a large four-year study in the Journal of the National Cancer Institute. Those who ate such vegetables (also including Brussels sprouts, mustard and turnip greens, cabbage, and kale) more than once a week were up to 50 percent less likely to develop aggressive prostate cancer, compared to men who rarely ate them. Previous lab research at UC Berkeley found that substances in cruciferous vegetables inhibit the growth of prostate cancer cells. University of California Berkeley Wellness Letter 12/07.
VITAMIN C USELESS FOR COLDS? – popping pills to fend off colds may be pointless. According to a review of 30 studies, thousands of people who took at least 200 milligrams of the vitamin daily were no more or less likely to get sick than those who took none. One exception: people who exercise outside in the winter. For reasons not yet known, researchers found that people who take C and exercise in the chilly outdoors appear to reduce the risk of catching a cold by 50 percent. Men’s Fitness 11/07.
FIVE THINGS SUCCESSFUL DIETERS DO – according to the National Weight Control Registry, which has amassed information on nearly 5,000 people who have maintained at least a 30-pound weight loss for five or more years, the successful dieters:
Eat a high-carbohydrate, low-fat diet. The low-carb craze has not influenced these successful weight maintainers. On average, they get most of their calories (55 to 60 percent) from carbohydrates and 24 percent of their calories from fat; the rest is from protein. They emphasize “good” carbs – fruit, vegetables, and other high-fiber foods, not high-sugar carbohydrates.
They are conscious of calories. Successful dieters know that total calories count, no matter what diet they follow. Whether the calories come from carbs, fat, or protein, a calorie is a calorie.
They eat breakfast. Eight out of 10 successful weight maintainers eat breakfast every day. This may help people better manage calories during the day. They also eat often – an average of five smaller meals and snacks a day.
They self-monitor. Successful weight-losers weigh themselves at least once a week, some more frequently. Many keep food diaries.
They engage in lots of physical activity – 60 to 90 minutes a day. People who have lost significant amounts of weight and managed to keep at their goals carve out time every day for planned exercise, but they also look for ways to get more activity during the rest of the day. Walking is their No. 1 priority.
The researchers also found that most of these successful weight-maintainers have failed several times before, that it may take a few attempts before you succeed so do not give up.
These dieters also ate out in restaurants an average of three times a week. They reported better energy, mood, and confidence after losing the desired weight. If one can keep the weight off for two years, chances are you will keep it off long-term. University of California Berkeley Wellness Letter 8/05.
WHOLE GRAINS VS. HEART FAILURE – men who consume more whole-grain breakfast cereals have a lower risk of heart failure, the leading cause of hospitalization among older Americans. One out of five 40 year olds will be diagnosed with heart failure in his or her lifetime.
Researchers tracked more than 21,000 participants in the Physicians’ Health Study for an average of 20 years. Those who ate whole-grain cereal at least seven times a week had a 28 percent lower risk of heart failure than those who ate whole-grain cereal less than once a week. Those who ate whole-grain cereal two to six times a week had a 22 percent lower risk. Refined grains were not linked to heart failure.
The study recommends eating whole, not refined, grains. Earlier studies found a lower risk of heart attacks and high blood pressure in whole-grain eaters.
It is not clear whether the potassium, antioxidants, phytoestrogens, fiber, or other constituents of whole grains may protect the heart. It is also possible that something else about whole-grain eaters kept their hearts pumping, though the researchers accounted for age, smoking, alcohol, vegetable, multivitamins, exercise, and other factors. Archives of Internal Medicine 167: 2080, 2007.
PEPPERS: A NUTRITIONAL POWERHOUSE – peppers are a universal food and a staple of most all cuisines. Nearly all peppers start out green. If left to ripen before picking, they turn red, yellow, purple, or even brown, depending on the variety.
The brighter the color of the peppers - generally the more nutrients. While green peppers are the least expensive, the red and yellow are the real nutritional powerhouses. One 3.5-ounce green pepper has about 80 milligrams of vitamin C, twice as much C (ounce for ounce) as an orange. Red and yellow peppers have even more vitamin C than green ones: 125 milligrams in 3.5-ounces of red, 185 in yellow. Green peppers supply beta carotene, which increases as a pepper matures and turns red or yellow. A red pepper has eight times as much beta carotene as a green one. Peppers also contain potassium and some fiber, plus a variety of other carotenoids and beneficial phytochemicals.
Sweet peppers are excellent snacks or dipping vegetables; they dress up salads and sandwiches and combine with most other vegetables as well and meats and pasta. University of California Berkeley Wellness Letter 7/07.
Saturday, March 1, 2008
Health News
REPORTING POINT 03/08
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
THE pH THEORY OF HEALTH – recently I have received quite a bit of correspondence from a very good friend touting the benefits of eating a pH-friendly diet to minimize cancer risk and eliminate a whole host of potential health problems. Besides trying to get regular exercise, vitamins, minerals, fiber, and good fats, does he need to consider the acid/alkaline balance of foods consumed? There are a number of websites and ads that claim that an acid-boosting diet is unhealthy – perhaps even the cause of most diseases, from cancer and arthritis to depression and diabetes. The ads claim that consuming certain supplements may keep the body from becoming too acidic.
As with many of these claims, there is a kernel of truth within them. Claims that we must look at the acid base balance in our diet as it affects the pH of the body’s fluids can be very misleading. Acidity and alkalinity are measured by the pH scale, which goes from 0 to 14, 7 being neutral, and lower numbers indicate increasing acidity, higher numbers alkalinity. pH can be measured in body fluids such as blood, urine, and saliva. Blood measurements are the most critical measurements in terms of the body’s state of health. Even the slightest variation of this blood acid/base balance would make you extremely ill or result in death. The lungs and kidneys are responsible for keeping the blood pH within a very narrow range at all times. Acid products may be excreted by the kidneys in the urine and these products may also be reduced by the lungs via exhalation of carbon dioxide. The blood pH measurements are made from an arterial sample of blood which must be done only by experienced medical staff. This can be very painful and is usually only used in intensive care situations. It would not be warranted to test a person’s blood in this manner for a noncritical situation.
The pH of urine and saliva can vary widely due to multiple factors and do not correlate directly with blood pH. Altered acid base balance of the urine may affect kidney stone production and incidence of some urinary infections. Some companies direct-market testing strips to consumers to check saliva and urine pH. Most of these tests are unreliable and not pertinent. The same companies are marketing expensive supplements that will allegedly correct pH indications from these questionable self-administered tests.
Research has shown that certain foods in the diet may add acid or alkaline components to the blood. These components are then neutralized or buffered by the lung and /or kidneys. One particular nutrient in food – protein – when digested, releases acid components into the blood. These acid components come from the amino acids that digested-protein release. The kidneys then neutralize these components to normalize pH by adding more calcium into the blood. This results in a higher calcium excretion in the urine, which some physician believe can lead to bone loss. Dietary protein is needed for bone growth and strength, especially for the elderly, but eating a very high protein diet can cause some calcium loss in the body, unless extra calcium is consumed to allow the kidneys to use this extra calcium to normalize blood pH.
Fruits and vegetables reduce blood acidity making it more alkaline. It is not that meat is acidic, but rather that it contains acid-forming compounds, such as amino acids and phosphorus. Similarly, fruits and vegetables have alkaline-forming compounds (even though many of them taste acidic). Other foods also affect the body’s acidity include nuts, legumes, some grains (such as rice, pasta, and corn flakes), hard cheeses, and eggs increase acidity while milk and yogurt do not. Sodas, because of the phosphorus they contain, are also high on the acid scale, which is why some studies have linked high soda consumption to weaker bones.
A study done in 2007 with over 14,000 men and women found that between the highest and lowest protein intake, there was only a 2 percent difference in bone density tests in women. No statistical relationship was found for bone fractures. No difference was found at all with protein consumption and bone loss in the male test subjects. Most healthy adults do not experience calcium loss with normal protein consumption.*
Many factors affect bone health, including genetics, physical activity, and many nutrients. Now if Mountain Dew were a health drink, my friend would live forever! University of California Berkeley Wellness Letter 5/06, Christine Crockett R.D., Dr. Ed Tokatlian, *American Journal of Clinical Nutrition 4/07 and 4/02.
REST PERIODS FOR INTERVAL TRAINING – depending on your fitness goal, longer recovery periods between sprints (or any intense interval-type training) provide greater speed gains, according to a study in the Journal of Strength and Conditioning Research. Researchers had fit test subjects complete a set of cycling sprints with either 10- or 30-second rest periods. The longer rest resulted in a 26 percent increase in power and a 16 percent decrease in fatigue, compared with the 10-second group. The shorter recovery did not allow the heart rate to return to normal, so the session became an endurance workout. Use long recovery periods to build speed and short recovery periods to improve endurance. Men’s Health 5/06.
“D”-BRIEFING – because of the growing evidence about the benefits of vitamin D – for bone health, muscle function, and possibly even prevention of some cancers and other illnesses, many Americans are trying to consume more D and thus are turning to supplements.
There are two main forms of vitamin D:
-Vitamin D3, or cholecalciferol, is typically derived from lanolin (a mixture of cholesterol and fatty acids) from sheep’s wool. Less commonly, D3 comes from fish liver oil, a concern because of mercury, PCBs, and other possible contaminants, though reputable manufacturers can remove harmful compounds in processing. D3 is the form our skin produces when exposed to sunlight and is the natural form found in food.
-Vitamin D2, or ergocaliciferol, comes from non-animal sources, such as fungi, that are exposed to ultraviolet light to convert their cholesterol-like substances, called sterols, into vitamin D.
Once consumed, both vitamins D2 and D3 are converted in the body to the active form. Recent research strongly suggests that D3 is preferable to D2. A study in the Journal of Clinical Endocrinology & Metabolism found that D2 was less than one-third as potent as D3 and that it was shorter-acting. Another report in the American Journal of Clinical Nutrition stated that vitamin D2 should not be regarded at a nutrient suitable for supplementation or fortification. Many nutritionists now believe that there is no longer any reason to use D2.
Fortunately, most vitamin D pills, multivitamins, and bone formulas contain D3, as do most milks, and other fortified foods. Some health foods store brands still contain products containing D2 – be sure to check the label.
Most health experts agree 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.
Most people should try for 1,000 IU of vitamin D a day from a combination of milk, other foods, calcium supplements, and multivitamins. 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. University of California Berkeley Wellness Letter 8/07, Health News-Reporting Points 4/07.
D.V.T. – A FLIGHT RISK – people who fly four hours or more while being seated in relative immobility have three times the risk of developing clots, referred to as deep vein thrombosis. D.V.T. occurs when a blood clot forms within the large deep veins of the body, usually in the leg. If untreated, part of the clot may break off and travel to the lungs, where it can cause a pulmonary embolism, a potentially fatal condition. The risk increases with the duration of a flight and the number of flights in a short period. Obesity, a person’s stature, oral contraceptive use, hormone replacement therapy and inherited blood clotting disorders also increase risk. A combination of these risk factors may increase the risk twenty- to fifty-fold.
To minimize risk, movement during the flight is beneficial. If seated in the passenger cabin, walking about (try passing out peanuts to help the flight attendants) or doing frequent seat exercises can ensure increased blood circulation. Calf stretches, ankle rotations, and knee lifts help prevent the blood from pooling as well as drinking plenty of fluids to keep properly hydrated.
Symptoms of D.V.T. typically include unexplained pain, tenderness, redness and swelling, often in the leg. Once a clot has traveled to the lung, common symptoms include chest pain and breathing difficulties. Diagnosis can be difficult as some cases are asymptomatic or can mirror other illnesses. Leg pain can be mistaken for an athletic injury or strained muscle. Chest pain is often diagnosed as a heart attack or the flu.
Aspirin is effective in preventing heart attacks and strokes, but not D.V.T. Aspirin and anticoagulant medicine, which also thins the blood, can cause uncontrolled bleeding.
The risk of D.V.T. increases during long car, train and bus trips, as well as airline flying, when cramped seating is common. There is some evidence that the low air pressure in a plane affects the complex coagulations system of the blood. When oxygen levels go down, the body may behave as if it is losing blood, making clot formation more likely. During sleep, less oxygen is taken in, another reason that sedatives are strongly discouraged for long flights for passengers. There may also be a strong genetic predisposition for D.V.T.
For the average healthy traveler, the chance of developing DVT is extremely low, especially on flights shorter than 6 to 8 hours. The risk increases most after 12 hours of flying and with multiple flights taken over a short time. New York Times 11/6/07, University of California Berkeley Wellness Letter 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
THE pH THEORY OF HEALTH – recently I have received quite a bit of correspondence from a very good friend touting the benefits of eating a pH-friendly diet to minimize cancer risk and eliminate a whole host of potential health problems. Besides trying to get regular exercise, vitamins, minerals, fiber, and good fats, does he need to consider the acid/alkaline balance of foods consumed? There are a number of websites and ads that claim that an acid-boosting diet is unhealthy – perhaps even the cause of most diseases, from cancer and arthritis to depression and diabetes. The ads claim that consuming certain supplements may keep the body from becoming too acidic.
As with many of these claims, there is a kernel of truth within them. Claims that we must look at the acid base balance in our diet as it affects the pH of the body’s fluids can be very misleading. Acidity and alkalinity are measured by the pH scale, which goes from 0 to 14, 7 being neutral, and lower numbers indicate increasing acidity, higher numbers alkalinity. pH can be measured in body fluids such as blood, urine, and saliva. Blood measurements are the most critical measurements in terms of the body’s state of health. Even the slightest variation of this blood acid/base balance would make you extremely ill or result in death. The lungs and kidneys are responsible for keeping the blood pH within a very narrow range at all times. Acid products may be excreted by the kidneys in the urine and these products may also be reduced by the lungs via exhalation of carbon dioxide. The blood pH measurements are made from an arterial sample of blood which must be done only by experienced medical staff. This can be very painful and is usually only used in intensive care situations. It would not be warranted to test a person’s blood in this manner for a noncritical situation.
The pH of urine and saliva can vary widely due to multiple factors and do not correlate directly with blood pH. Altered acid base balance of the urine may affect kidney stone production and incidence of some urinary infections. Some companies direct-market testing strips to consumers to check saliva and urine pH. Most of these tests are unreliable and not pertinent. The same companies are marketing expensive supplements that will allegedly correct pH indications from these questionable self-administered tests.
Research has shown that certain foods in the diet may add acid or alkaline components to the blood. These components are then neutralized or buffered by the lung and /or kidneys. One particular nutrient in food – protein – when digested, releases acid components into the blood. These acid components come from the amino acids that digested-protein release. The kidneys then neutralize these components to normalize pH by adding more calcium into the blood. This results in a higher calcium excretion in the urine, which some physician believe can lead to bone loss. Dietary protein is needed for bone growth and strength, especially for the elderly, but eating a very high protein diet can cause some calcium loss in the body, unless extra calcium is consumed to allow the kidneys to use this extra calcium to normalize blood pH.
Fruits and vegetables reduce blood acidity making it more alkaline. It is not that meat is acidic, but rather that it contains acid-forming compounds, such as amino acids and phosphorus. Similarly, fruits and vegetables have alkaline-forming compounds (even though many of them taste acidic). Other foods also affect the body’s acidity include nuts, legumes, some grains (such as rice, pasta, and corn flakes), hard cheeses, and eggs increase acidity while milk and yogurt do not. Sodas, because of the phosphorus they contain, are also high on the acid scale, which is why some studies have linked high soda consumption to weaker bones.
A study done in 2007 with over 14,000 men and women found that between the highest and lowest protein intake, there was only a 2 percent difference in bone density tests in women. No statistical relationship was found for bone fractures. No difference was found at all with protein consumption and bone loss in the male test subjects. Most healthy adults do not experience calcium loss with normal protein consumption.*
Many factors affect bone health, including genetics, physical activity, and many nutrients. Now if Mountain Dew were a health drink, my friend would live forever! University of California Berkeley Wellness Letter 5/06, Christine Crockett R.D., Dr. Ed Tokatlian, *American Journal of Clinical Nutrition 4/07 and 4/02.
REST PERIODS FOR INTERVAL TRAINING – depending on your fitness goal, longer recovery periods between sprints (or any intense interval-type training) provide greater speed gains, according to a study in the Journal of Strength and Conditioning Research. Researchers had fit test subjects complete a set of cycling sprints with either 10- or 30-second rest periods. The longer rest resulted in a 26 percent increase in power and a 16 percent decrease in fatigue, compared with the 10-second group. The shorter recovery did not allow the heart rate to return to normal, so the session became an endurance workout. Use long recovery periods to build speed and short recovery periods to improve endurance. Men’s Health 5/06.
“D”-BRIEFING – because of the growing evidence about the benefits of vitamin D – for bone health, muscle function, and possibly even prevention of some cancers and other illnesses, many Americans are trying to consume more D and thus are turning to supplements.
There are two main forms of vitamin D:
-Vitamin D3, or cholecalciferol, is typically derived from lanolin (a mixture of cholesterol and fatty acids) from sheep’s wool. Less commonly, D3 comes from fish liver oil, a concern because of mercury, PCBs, and other possible contaminants, though reputable manufacturers can remove harmful compounds in processing. D3 is the form our skin produces when exposed to sunlight and is the natural form found in food.
-Vitamin D2, or ergocaliciferol, comes from non-animal sources, such as fungi, that are exposed to ultraviolet light to convert their cholesterol-like substances, called sterols, into vitamin D.
Once consumed, both vitamins D2 and D3 are converted in the body to the active form. Recent research strongly suggests that D3 is preferable to D2. A study in the Journal of Clinical Endocrinology & Metabolism found that D2 was less than one-third as potent as D3 and that it was shorter-acting. Another report in the American Journal of Clinical Nutrition stated that vitamin D2 should not be regarded at a nutrient suitable for supplementation or fortification. Many nutritionists now believe that there is no longer any reason to use D2.
Fortunately, most vitamin D pills, multivitamins, and bone formulas contain D3, as do most milks, and other fortified foods. Some health foods store brands still contain products containing D2 – be sure to check the label.
Most health experts agree 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.
Most people should try for 1,000 IU of vitamin D a day from a combination of milk, other foods, calcium supplements, and multivitamins. 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. University of California Berkeley Wellness Letter 8/07, Health News-Reporting Points 4/07.
D.V.T. – A FLIGHT RISK – people who fly four hours or more while being seated in relative immobility have three times the risk of developing clots, referred to as deep vein thrombosis. D.V.T. occurs when a blood clot forms within the large deep veins of the body, usually in the leg. If untreated, part of the clot may break off and travel to the lungs, where it can cause a pulmonary embolism, a potentially fatal condition. The risk increases with the duration of a flight and the number of flights in a short period. Obesity, a person’s stature, oral contraceptive use, hormone replacement therapy and inherited blood clotting disorders also increase risk. A combination of these risk factors may increase the risk twenty- to fifty-fold.
To minimize risk, movement during the flight is beneficial. If seated in the passenger cabin, walking about (try passing out peanuts to help the flight attendants) or doing frequent seat exercises can ensure increased blood circulation. Calf stretches, ankle rotations, and knee lifts help prevent the blood from pooling as well as drinking plenty of fluids to keep properly hydrated.
Symptoms of D.V.T. typically include unexplained pain, tenderness, redness and swelling, often in the leg. Once a clot has traveled to the lung, common symptoms include chest pain and breathing difficulties. Diagnosis can be difficult as some cases are asymptomatic or can mirror other illnesses. Leg pain can be mistaken for an athletic injury or strained muscle. Chest pain is often diagnosed as a heart attack or the flu.
Aspirin is effective in preventing heart attacks and strokes, but not D.V.T. Aspirin and anticoagulant medicine, which also thins the blood, can cause uncontrolled bleeding.
The risk of D.V.T. increases during long car, train and bus trips, as well as airline flying, when cramped seating is common. There is some evidence that the low air pressure in a plane affects the complex coagulations system of the blood. When oxygen levels go down, the body may behave as if it is losing blood, making clot formation more likely. During sleep, less oxygen is taken in, another reason that sedatives are strongly discouraged for long flights for passengers. There may also be a strong genetic predisposition for D.V.T.
For the average healthy traveler, the chance of developing DVT is extremely low, especially on flights shorter than 6 to 8 hours. The risk increases most after 12 hours of flying and with multiple flights taken over a short time. New York Times 11/6/07, University of California Berkeley Wellness Letter 12/07.
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