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.
