REPORTING POINT 12/09
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
KEEPING THE POUNDS OFF – if you have been successful at losing weight and want to keep the results permanently, exercise for about an hour most days of the week. This advice was recently confirmed by a study in the Archives of Internal Medicine, which involved sedentary overweight or obese test subjects who went on a calorie-restricted diet and followed various exercise regimens. Those who burned about 1,800 calories a week in physical activity were most likely to maintain a 10 percent weight loss over two years. How much exercise is that? It takes, on average, 275 minutes a week to burn that many calories, the researchers estimated, or just under an hour of exercise five days a week. University of California Berkeley Wellness Letter 11/08.
CAN YOU SHRINK YOUR STOMACH? – The only permanent way to reduce your stomach size is through bariatric surgery, which is generally reserved for the morbidly obese. But you can trick your stomach into feeling full. The stomach gets used to the same weight of food every day to feel satisfied, so the key is to maintain the volume but reduce the number of calories involved. To do this, eat lots of low-calorie foods, like soups, fruits, vegetables, and whole grains – they will take up the bulk of the space in the stomach. Health 6/09.
DIOXIN DANGERS –Recently, we have received emails from some readers containing information from the internet warning of the dangers of plastic use in microwaves.
Dioxins are chemical compounds which have been shown to cause cancer in animals and also may produce medical complications in humans exposed to high doses. Soldiers in Vietnam exposed to Agent Orange, which contains high amounts of dioxins, as well as workers in chemical plants producing herbicides during the 1970’s and 1980’s, had increased incidence of thyroid dysfunction, lipid disorders, neurotoxcity, metabolic disorders, and cardiovascular disease.
In view of the risks involved with exposure to dioxins, questions have arisen regarding the safety of using plastics in microwaves as some plastics contain polyvinyl chloride (PVC) and chlorine which, when exposed to very high heat, can form dioxins.
Research conducted by McGill University in 2003 and a study sponsored by the U.S. Environmental Protection Agency, U.S. Department of Health and Human Services in 2003 “Exposure and Human Health Reassessment of 2,3,7,8-Tetrachloro-dibenzo-p-dioxin (TCDD) and Related Compounds," found that most of the plastics used in microwavable containers do not have any dioxins, PVC or chlorine. (Saran Wrap and Ziploc bags, for example, do not contain any dioxins, PVC, or chlorine.) Plastics that do contain PVC or chlorine have to be heated to a minimum of 1500 degrees Fahrenheit before dioxins can be formed Even though this temperature may occur with incineration; no microwave is capable of reaching any temperature even close to 1500 degrees Fahrenheit.
Other concerns for dioxin exposure have been brought up primarily in regards to the use of dioxin containing herbicides on plants and then either breathing the air which contains the spray, or eating plants that contain the herbicide, or by consuming animal products from animals who have eaten plants exposed to these herbicides. Of note, a human would have to be repeatedly exposed to these sources before any side effects of dioxin exposure could occur. Also, an environmental study regarding dioxin exposure found an 89% reduction between 1987 and 2000 in dioxin use in products. This use of dioxins in herbicides or other similar products continues to decline and current risk for exposure to the general public is rare.
Summary
Dioxin can be harmful to humans and animals; however, the risk of exposure is very rare in the environment. Plastic bags can also be safely used in microwave without risk of releasing dioxins. Christine Kline, R.D.
MORNING SICKNESS? – a large study published in the New England Journal of Medicine shows that pregnant women who suffer morning sickness are not risking harm to their babies if they take the anti-nausea drug metoclopramide. No drugs are currently approved in the U.S. for morning sickness in the early months of pregnancy. USA Today 6/11/09.
TURN OFTEN WHEN MICROWAVING – to prevent food poisoning when microwaving, follow the oven manufacturers’ cooking directions carefully. Unlike conventional cooking, microwaving can leave cold spots where harmful bacteria can survive. That is why directions call for rotating or stirring food and certain intervals. Cook at the recommended power and for the full time, and check the temperature of cooked meat at different spots. Even if the food looks cooked, it may still harbor bacteria. University of California Berkeley Wellness Letter 10/07.
AVOID THE TANNING BED – cases of melanoma, the deadliest form of skin cancer, jumped by 50 percent among young women last year. People ages 35 and younger who use tanning beds regularly have a melanoma risk eight times higher than that of people who have never used one. Health 6/09.
A PROVEN LIFESAVER – screening for colorectal cancer, via colonoscopy is an easy way to minimize the risk of succumbing to this disease. Yet research from the CDC shows that only about half of Americans over 50 have ever had a test. One problem is lack of health insurance: compared to those who are insured and have a regular source of health care, only about half as many people without insurance are screened. Those with less education and less income also tend not to get tested. Medicare covers screening for those over 65. University of California Berkeley Wellness Letter 11/08.
CANCER FIGHTERS IN THE KITCHEN – try these tips that, according to the World Cancer Research Fund and the American Institute for Cancer Research, can help reduce cancer risk:
1. CALCIUM: a study from the National Institutes of Health found that people who got 1,300 milligrams of calcium per day lowered their risk for colon cancer by 28 percent. Dairy products (including yogurt and cheese) and calcium-fortified orange juice are good sources.
2. MODERATE ALCOHOL USE: for women, just one drink a day (wine, beer, or liquor) increases the risk of getting breast cancer by 12 percent, and the risk rises with every additional drink.
3. CUT FAT: researchers at Purdue University say a high-fat diet might make cancer spread. An easy way to lower fat intake is to use cooking sprays instead of oils when preparing food. Health 7/09.
6-PACK SECRET – eat six or seven small, low-calorie meals a day, basing them around a lean protein source like chicken or fish, fiber-rich carbs such as a salad or a side of vegetables, and healthy fats in the form of nuts, olive oil, or seeds. The body burns about 10 percent of the calories it consumes just digesting food. Therefore, the more often you eat, the more your metabolism races. Men’s Fitness 7/09.
HOT FLASHES? – women with hot flashes may be at higher risk of osteoporosis. A study in the journal Menopause found that women of all ages who suffer from frequent bouts of hot flashes and night sweats have lower bone density, increasing their risk for osteoporosis.
Talk to your doctor about a bone-density test and ways to boost bone strength, like consuming proper amounts of vitamin D and calcium (and engaging in weight-bearing exercises-LK.) Health 7/09.
JUST ONE SPLURGE CAN HURT – the holiday season can bring many dietary temptations. Everyone knows that a diet high in calories and saturated fat is unhealthy over the long haul, but can one meal be that bad?
Saturated fat (found chiefly in meats and dairy products) contributes to high blood cholesterol and atherosclerosis, increasing the risk of heart attack and stroke. Mono- and polyunsaturated fats (found primarily in vegetable oils, fish, and nuts) seem to counteract some effects of saturated fat. It has been assumed that these bad and good effects happen only over the long haul.
Recent research shows that the short haul can be risky, too. Studies in Australia and Sweden had healthy young volunteers eat a meal consisting of carrot cake and a milkshake, both made to be especially high in saturated fat. Three hours later, the ability of their blood vessels to dilate was found to be impaired, and after six hours the protective qualities of their HDL (good) cholesterol were reduced. A month later they ate the same foods, but prepared with unsaturated fats. This time there were no adverse effects. This is not the first study to find that one big meal high in saturated fat can have an immediate harmful effect on blood vessels.
People with diabetes or heart disease, or those at high risk for heart disease, should not splurge at holiday meals. At festive meals, concentrate on the fruits and vegetables and keep portions small. University of California Berkeley Wellness Letter 12/06.
Tuesday, December 1, 2009
Sunday, November 1, 2009
Health News
REPORTING POINT 11/09
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
KEEPING THE POUNDS OFF – if you have been successful at losing weight and want to keep the results permanently, exercise for about an hour most days of the week. This advice was recently confirmed by a study in the Archives of Internal Medicine, which involved sedentary overweight or obese test subjects who went on a calorie-restricted diet and followed various exercise regimens. Those who burned about 1,800 calories a week in physical activity were most likely to maintain a 10 percent weight loss over two years. How much exercise is that? It takes, on average, 275 minutes a week to burn that many calories, the researchers estimated, or just under an hour of exercise five days a week. University of California Berkeley Wellness Letter 11/08.
CAN YOU SHRINK YOUR STOMACH? – The only permanent way to reduce your stomach size is through bariatric surgery, which is generally reserved for the morbidly obese. But you can trick your stomach into feeling full. The stomach gets used to the same weight of food every day to feel satisfied, so the key is to maintain the volume but reduce the number of calories involved. To do this, eat lots of low-calorie foods, like soups, fruits, vegetables, and whole grains – they will take up the bulk of the space in the stomach. Health 6/09.
DIOXIN DANGERS –Recently, we have received emails from some readers containing information from the internet warning of the dangers of plastic use in microwaves.
Dioxins are chemical compounds which have been shown to cause cancer in animals and also may produce medical complications in humans exposed to high doses. Soldiers in Vietnam exposed to Agent Orange, which contains high amounts of dioxins, as well as workers in chemical plants producing herbicides during the 1970’s and 1980’s, had increased incidence of thyroid dysfunction, lipid disorders, neurotoxcity, metabolic disorders, and cardiovascular disease.
In view of the risks involved with exposure to dioxins, questions have arisen regarding the safety of using plastics in microwaves as some plastics contain polyvinyl chloride (PVC) and chlorine which, when exposed to very high heat, can form dioxins.
Research conducted by McGill University in 2003 and a study sponsored by the U.S. Environmental Protection Agency, U.S. Department of Health and Human Services in 2003 “Exposure and Human Health Reassessment of 2,3,7,8-Tetrachloro-dibenzo-p-dioxin (TCDD) and Related Compounds," found that most of the plastics used in microwavable containers do not have any dioxins, PVC or chlorine. (Saran Wrap and Ziploc bags, for example, do not contain any dioxins, PVC, or chlorine.) Plastics that do contain PVC or chlorine have to be heated to a minimum of 1500 degrees Fahrenheit before dioxins can be formed Even though this temperature may occur with incineration; no microwave is capable of reaching any temperature even close to 1500 degrees Fahrenheit.
Other concerns for dioxin exposure have been brought up primarily in regards to the use of dioxin containing herbicides on plants and then either breathing the air which contains the spray, or eating plants that contain the herbicide, or by consuming animal products from animals who have eaten plants exposed to these herbicides. Of note, a human would have to be repeatedly exposed to these sources before any side effects of dioxin exposure could occur. Also, an environmental study regarding dioxin exposure found an 89% reduction between 1987 and 2000 in dioxin use in products. This use of dioxins in herbicides or other similar products continues to decline and current risk for exposure to the general public is rare.
Summary
Dioxin can be harmful to humans and animals; however, the risk of exposure is very rare in the environment. Plastic bags can also be safely used in microwave without risk of releasing dioxins. Christine Kline, R.D.
MORNING SICKNESS? – a large study published in the New England Journal of Medicine shows that pregnant women who suffer morning sickness are not risking harm to their babies if they take the anti-nausea drug metoclopramide. No drugs are currently approved in the U.S. for morning sickness in the early months of pregnancy. USA Today 6/11/09.
TURN OFTEN WHEN MICROWAVING – to prevent food poisoning when microwaving, follow the oven manufacturers’ cooking directions carefully. Unlike conventional cooking, microwaving can leave cold spots where harmful bacteria can survive. That is why directions call for rotating or stirring food and certain intervals. Cook at the recommended power and for the full time, and check the temperature of cooked meat at different spots. Even if the food looks cooked, it may still harbor bacteria. University of California Berkeley Wellness Letter 10/07.
AVOID THE TANNING BED – cases of melanoma, the deadliest form of skin cancer, jumped by 50 percent among young women last year. People ages 35 and younger who use tanning beds regularly have a melanoma risk eight times higher than that of people who have never used one. Health 6/09.
A PROVEN LIFESAVER – screening for colorectal cancer, via colonoscopy is an easy way to minimize the risk of succumbing to this disease. Yet research from the CDC shows that only about half of Americans over 50 have ever had a test. One problem is lack of health insurance: compared to those who are insured and have a regular source of health care, only about half as many people without insurance are screened. Those with less education and less income also tend not to get tested. Medicare covers screening for those over 65. University of California Berkeley Wellness Letter 11/08.
CANCER FIGHTERS IN THE KITCHEN – try these tips that, according to the World Cancer Research Fund and the American Institute for Cancer Research, can help reduce cancer risk:
1. CALCIUM: a study from the National Institutes of Health found that people who got 1,300 milligrams of calcium per day lowered their risk for colon cancer by 28 percent. Dairy products (including yogurt and cheese) and calcium-fortified orange juice are good sources.
2. MODERATE ALCOHOL USE: for women, just one drink a day (wine, beer, or liquor) increases the risk of getting breast cancer by 12 percent, and the risk rises with every additional drink.
3. CUT FAT: researchers at Purdue University say a high-fat diet might make cancer spread. An easy way to lower fat intake is to use cooking sprays instead of oils when preparing food. Health 7/09.
6-PACK SECRET – eat six or seven small, low-calorie meals a day, basing them around a lean protein source like chicken or fish, fiber-rich carbs such as a salad or a side of vegetables, and healthy fats in the form of nuts, olive oil, or seeds. The body burns about 10 percent of the calories it consumes just digesting food. Therefore, the more often you eat, the more your metabolism races. Men’s Fitness 7/09.
HOT FLASHES? – women with hot flashes may be at higher risk of osteoporosis. A study in the journal Menopause found that women of all ages who suffer from frequent bouts of hot flashes and night sweats have lower bone density, increasing their risk for osteoporosis.
Talk to your doctor about a bone-density test and ways to boost bone strength, like consuming proper amounts of vitamin D and calcium (and engaging in weight-bearing exercises-LK.) Health 7/09.
JUST ONE SPLURGE CAN HURT – the holiday season can bring many dietary temptations. Everyone knows that a diet high in calories and saturated fat is unhealthy over the long haul, but can one meal be that bad?
Saturated fat (found chiefly in meats and dairy products) contributes to high blood cholesterol and atherosclerosis, increasing the risk of heart attack and stroke. Mono- and polyunsaturated fats (found primarily in vegetable oils, fish, and nuts) seem to counteract some effects of saturated fat. It has been assumed that these bad and good effects happen only over the long haul.
Recent research shows that the short haul can be risky, too. Studies in Australia and Sweden had healthy young volunteers eat a meal consisting of carrot cake and a milkshake, both made to be especially high in saturated fat. Three hours later, the ability of their blood vessels to dilate was found to be impaired, and after six hours the protective qualities of their HDL (good) cholesterol were reduced. A month later they ate the same foods, but prepared with unsaturated fats. This time there were no adverse effects. This is not the first study to find that one big meal high in saturated fat can have an immediate harmful effect on blood vessels.
People with diabetes or heart disease, or those at high risk for heart disease, should not splurge at holiday meals. At festive meals, concentrate on the fruits and vegetables and keep portions small. University of California Berkeley Wellness Letter 12/06.
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
KEEPING THE POUNDS OFF – if you have been successful at losing weight and want to keep the results permanently, exercise for about an hour most days of the week. This advice was recently confirmed by a study in the Archives of Internal Medicine, which involved sedentary overweight or obese test subjects who went on a calorie-restricted diet and followed various exercise regimens. Those who burned about 1,800 calories a week in physical activity were most likely to maintain a 10 percent weight loss over two years. How much exercise is that? It takes, on average, 275 minutes a week to burn that many calories, the researchers estimated, or just under an hour of exercise five days a week. University of California Berkeley Wellness Letter 11/08.
CAN YOU SHRINK YOUR STOMACH? – The only permanent way to reduce your stomach size is through bariatric surgery, which is generally reserved for the morbidly obese. But you can trick your stomach into feeling full. The stomach gets used to the same weight of food every day to feel satisfied, so the key is to maintain the volume but reduce the number of calories involved. To do this, eat lots of low-calorie foods, like soups, fruits, vegetables, and whole grains – they will take up the bulk of the space in the stomach. Health 6/09.
DIOXIN DANGERS –Recently, we have received emails from some readers containing information from the internet warning of the dangers of plastic use in microwaves.
Dioxins are chemical compounds which have been shown to cause cancer in animals and also may produce medical complications in humans exposed to high doses. Soldiers in Vietnam exposed to Agent Orange, which contains high amounts of dioxins, as well as workers in chemical plants producing herbicides during the 1970’s and 1980’s, had increased incidence of thyroid dysfunction, lipid disorders, neurotoxcity, metabolic disorders, and cardiovascular disease.
In view of the risks involved with exposure to dioxins, questions have arisen regarding the safety of using plastics in microwaves as some plastics contain polyvinyl chloride (PVC) and chlorine which, when exposed to very high heat, can form dioxins.
Research conducted by McGill University in 2003 and a study sponsored by the U.S. Environmental Protection Agency, U.S. Department of Health and Human Services in 2003 “Exposure and Human Health Reassessment of 2,3,7,8-Tetrachloro-dibenzo-p-dioxin (TCDD) and Related Compounds," found that most of the plastics used in microwavable containers do not have any dioxins, PVC or chlorine. (Saran Wrap and Ziploc bags, for example, do not contain any dioxins, PVC, or chlorine.) Plastics that do contain PVC or chlorine have to be heated to a minimum of 1500 degrees Fahrenheit before dioxins can be formed Even though this temperature may occur with incineration; no microwave is capable of reaching any temperature even close to 1500 degrees Fahrenheit.
Other concerns for dioxin exposure have been brought up primarily in regards to the use of dioxin containing herbicides on plants and then either breathing the air which contains the spray, or eating plants that contain the herbicide, or by consuming animal products from animals who have eaten plants exposed to these herbicides. Of note, a human would have to be repeatedly exposed to these sources before any side effects of dioxin exposure could occur. Also, an environmental study regarding dioxin exposure found an 89% reduction between 1987 and 2000 in dioxin use in products. This use of dioxins in herbicides or other similar products continues to decline and current risk for exposure to the general public is rare.
Summary
Dioxin can be harmful to humans and animals; however, the risk of exposure is very rare in the environment. Plastic bags can also be safely used in microwave without risk of releasing dioxins. Christine Kline, R.D.
MORNING SICKNESS? – a large study published in the New England Journal of Medicine shows that pregnant women who suffer morning sickness are not risking harm to their babies if they take the anti-nausea drug metoclopramide. No drugs are currently approved in the U.S. for morning sickness in the early months of pregnancy. USA Today 6/11/09.
TURN OFTEN WHEN MICROWAVING – to prevent food poisoning when microwaving, follow the oven manufacturers’ cooking directions carefully. Unlike conventional cooking, microwaving can leave cold spots where harmful bacteria can survive. That is why directions call for rotating or stirring food and certain intervals. Cook at the recommended power and for the full time, and check the temperature of cooked meat at different spots. Even if the food looks cooked, it may still harbor bacteria. University of California Berkeley Wellness Letter 10/07.
AVOID THE TANNING BED – cases of melanoma, the deadliest form of skin cancer, jumped by 50 percent among young women last year. People ages 35 and younger who use tanning beds regularly have a melanoma risk eight times higher than that of people who have never used one. Health 6/09.
A PROVEN LIFESAVER – screening for colorectal cancer, via colonoscopy is an easy way to minimize the risk of succumbing to this disease. Yet research from the CDC shows that only about half of Americans over 50 have ever had a test. One problem is lack of health insurance: compared to those who are insured and have a regular source of health care, only about half as many people without insurance are screened. Those with less education and less income also tend not to get tested. Medicare covers screening for those over 65. University of California Berkeley Wellness Letter 11/08.
CANCER FIGHTERS IN THE KITCHEN – try these tips that, according to the World Cancer Research Fund and the American Institute for Cancer Research, can help reduce cancer risk:
1. CALCIUM: a study from the National Institutes of Health found that people who got 1,300 milligrams of calcium per day lowered their risk for colon cancer by 28 percent. Dairy products (including yogurt and cheese) and calcium-fortified orange juice are good sources.
2. MODERATE ALCOHOL USE: for women, just one drink a day (wine, beer, or liquor) increases the risk of getting breast cancer by 12 percent, and the risk rises with every additional drink.
3. CUT FAT: researchers at Purdue University say a high-fat diet might make cancer spread. An easy way to lower fat intake is to use cooking sprays instead of oils when preparing food. Health 7/09.
6-PACK SECRET – eat six or seven small, low-calorie meals a day, basing them around a lean protein source like chicken or fish, fiber-rich carbs such as a salad or a side of vegetables, and healthy fats in the form of nuts, olive oil, or seeds. The body burns about 10 percent of the calories it consumes just digesting food. Therefore, the more often you eat, the more your metabolism races. Men’s Fitness 7/09.
HOT FLASHES? – women with hot flashes may be at higher risk of osteoporosis. A study in the journal Menopause found that women of all ages who suffer from frequent bouts of hot flashes and night sweats have lower bone density, increasing their risk for osteoporosis.
Talk to your doctor about a bone-density test and ways to boost bone strength, like consuming proper amounts of vitamin D and calcium (and engaging in weight-bearing exercises-LK.) Health 7/09.
JUST ONE SPLURGE CAN HURT – the holiday season can bring many dietary temptations. Everyone knows that a diet high in calories and saturated fat is unhealthy over the long haul, but can one meal be that bad?
Saturated fat (found chiefly in meats and dairy products) contributes to high blood cholesterol and atherosclerosis, increasing the risk of heart attack and stroke. Mono- and polyunsaturated fats (found primarily in vegetable oils, fish, and nuts) seem to counteract some effects of saturated fat. It has been assumed that these bad and good effects happen only over the long haul.
Recent research shows that the short haul can be risky, too. Studies in Australia and Sweden had healthy young volunteers eat a meal consisting of carrot cake and a milkshake, both made to be especially high in saturated fat. Three hours later, the ability of their blood vessels to dilate was found to be impaired, and after six hours the protective qualities of their HDL (good) cholesterol were reduced. A month later they ate the same foods, but prepared with unsaturated fats. This time there were no adverse effects. This is not the first study to find that one big meal high in saturated fat can have an immediate harmful effect on blood vessels.
People with diabetes or heart disease, or those at high risk for heart disease, should not splurge at holiday meals. At festive meals, concentrate on the fruits and vegetables and keep portions small. University of California Berkeley Wellness Letter 12/06.
Thursday, October 1, 2009
Health News
REPORTING POINT 10/09
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
LIMIT SELENIUM INTAKE – according to studies published in the Annals of Internal Medicine, people who supplemented with 200 micrograms of selenium daily for nearly 8 years had a much greater risk of type-2 diabetes. The scientists believe that excess selenium can affect how the body metabolizes sugar. Men’s Health 3/08.
LOSING BELLY FAT – five cups of green tea every day could help you shed twice as much weight, most of it around the middle, according to a Journal of Nutrition study. Researchers also found that people who had sports drinks with green tea for 12 weeks lowered their levels of triglycerides, a blood fat linked to heart disease.
Catechins (the antioxidants in the tea) are thought to boost energy and enhance fat-burning, and they may influence body composition. Health 6/09.
KEEP THE PEEL – apple peels seem to have an anti-cancer effect, according to research at Cornell University. The researchers identified a dozen compounds (triterpenoids) that inhibit or kill human cancer cells in laboratory tests. When the peel is removed from fruits and vegetables, many healthy compounds and nutrients are lost as the peel is a concentrated source of fiber, vitamins, minerals, and phytochemicals. University of California Berkeley Wellness Letter 10/07.
FIGHT DIABETES WITH HEALTHY FAT – consuming extra-virgin olive oil can help keep blood sugar in check. A Spanish study showed people who ate bread drizzled with olive oil experienced a significantly smaller spike in blood sugar than they did after eating bread with butter, margarine, or marmalade.
Olive oil contains monounsaturated fat, which causes the small intestine to produce a protein that boosts insulin. Adding olive oil to starchy carbohydrates like bread or baked potatoes allows the body to process the carbs slower, limiting the insulin “spike.”
If you are newly diagnosed with diabetes or want to minimize your risk of the disease, exercise is the single most underutilized behavior that can make a difference – just walking 30 minutes a day most days can prevent pre-diabetes from graduating to diabetes.
Many people with the disease can make vast improvements by just eating breakfast, consuming small meals throughout the day and giving up regular soda. Men’s Health 3/08, USA Today 11-6-08.
IS ASPARTAME SAFE? – Every few months, an article will appear online or in the news questioning the safety of aspartame. Upon further investigation regarding the origin of these concerns, you will often find they are based on two studies completed by Soffritti and published by the European Ramazzini Foundation in Italy in 2005 and 2006. Here is a summary of Soffritti studies:
The 2005 study found an increased incidence of cancer (lymphoma and leukemia) in female rats at doses of 0.4 to 10 times the ADI, acceptable daily intake. European ADI for aspartame is 40 mg/kg/day and the U.S. ADI is 50 mg/kg/day. For example, using the 40 mg/kg/day marker: a 150 pound male would have to consume ten 12-oz diet sodas or 42 4-oz. servings of diet Jell-O or 97 packets of sweetener per day.
Of note, in the 2005 study, males taking 0.4 times the ADI for aspartame had a lower incidence of leukemia and lymphomas than the non-aspartame group. They did have higher incidence at 10 times the ADI.
The 2006 Soffritti study found similar results as those seen with the 2005 study only this study found an increase in kidney cancers as well.
Subsequent scientific responses to the Soffritti studies:
In April 2009, the world renowned European Safety Authority Panel Group found the Soffritti studies were flawed and these studies did not use scientific methods; they found no increase incidence of cancer risk.
In September 2007, the Critical Reviews of Toxicology published a review conducted by multiple international experts in the fields of toxicology, epidemiology, pathology, and metabolic disorders. This group reviewed over 500 aspartame studies and found that even the highest aspartame users were well below the ADI and no increase in cancer risk was found.
Further, in May, 2007 the FDA reviewed the Soffritti studies and found multiple flaws in the design, study procedures, and interpretations of the results. When the FDA asked the Ramazzini Foundation to provide supporting scientific evidence for the results they reported, the Foundation could not provide any.
A government-funded study with the National Cancer Institute in May, 2006, found after reviewing the aspartame intake and medical status of 500,000 adults between the ages of 50 and 71, from the years 1995-2000, no increase in cancer risk was identified with any aspartame users.
CONCLUSION
Aspartame is one of the most extensively studied products used by the general population today. Current scientific evidence shows that there is no increase in the risk of cancer with aspartame use. Christine Kline, R.D.
“AIRBORNE” AND COLDS – the maker of the hugely popular effervescent tablet, sold as a vitamin/herbal supplement to prevent or treat colds, has agreed to pay $30 million to settle FTC charges that it does not have evidence to back up its advertising claims. As a result of the lawsuits and settlement, the company has changed its claim – the words “colds” has disappeared from the ads and packaging, which now simply say that the tablets ”support the immune system” – claims that do not have to be substantiated by scientific evidence. University of California Berkeley Wellness Letter 11/08.
CUT BREAST CANCER DEATH RISK IN HALF – nearly 40,000 women die every year from breast cancer, and 180,000 will be newly diagnosed this year. There is a simple way to lower the risk of death from this disease: exercise. Five hours a week of walking (or any moderate aerobic workout) reduces the risk by more than half, according to a new study from the University of South Carolina. Just 20 minutes a day cuts the risk by a third.
The researchers call their study, involving more than 14,000 women, the first to objectively connect fitness levels and the risk of dying from breast cancer. Health 6/09.
SELENIUM – many people take selenium for reducing the risk of heart disease (and other hoped-for benefits), but there has been little or no evidence to support its effectiveness. A large national analysis has found that Americans with higher blood levels of selenium have modestly worse cholesterol levels as well as higher triglycerides. This does not prove that selenium boosts cholesterol or coronary risk, but a study last year did link selenium supplements to an increased risk of diabetes. High doses of selenium are not recommended. University of California Berkeley Wellness Letter 11/08.
CALCIUM AND COLORECTAL CANCER – studies by the National Institute of Health show people who consume more calcium and dairy foods have a lower risk of colon cancer. Scientists studied more than 500,000 people aged 50 to 71 and after seven years found that the risk of colorectal cancer was about 20 percent lower in men who consumed the most calcium from food and supplements (roughly 1,500 milligrams a day) than in men who consumed the least (about 500 mgs a day).
The risk was about 30 percent lower in women who consumed the most calcium (about 1,900 mg a day) than in women who consumed the least (roughly 500 mgs a day). Colorectal cancer risk was also lower in men or women who ate the most dairy foods.
RECOMMENDATIONS
Consume about 1,000 mgs a day of calcium if you are 50 or younger and 1,200 megs a day if you are over 50. Assume that you are getting about 300 mgs from each serving of milk, cheese, yogurt, or calcium-fortified orange juice. Take a supplement to get the rest.
Given earlier studies linking high calcium intake to increased risk of prostate cancer, men should try to get no more than 1,200 mgs of calcium a day. Check labels on foods like breakfast cereals and energy bars, which may have added calcium. Nutrition Action Healthletter 6/09.
DON’T MIX ASPIRIN AND IBUPROFEN – if you take low-dose aspirin for your heart, do not take ibuprofen (such as Motrin or Advil) often, since it can block the anti-clotting effect of the aspirin. According to a large study of people with osteoarthritis, this interaction may increase the risk of heart attacks and strokes in those at high cardiovascular risk who are taking aspirin.
Naproxen (such as Aleve) appeared to be safe. The FDA has warned about the ibuprofen/aspirin interaction. Occasional use of ibuprofen is okay, the FDA has suggested, but you should not take it during the 8 to 12 hours before or half hour after taking low-dose aspirin. University of California Berkeley Wellness Letter 10/07.
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
LIMIT SELENIUM INTAKE – according to studies published in the Annals of Internal Medicine, people who supplemented with 200 micrograms of selenium daily for nearly 8 years had a much greater risk of type-2 diabetes. The scientists believe that excess selenium can affect how the body metabolizes sugar. Men’s Health 3/08.
LOSING BELLY FAT – five cups of green tea every day could help you shed twice as much weight, most of it around the middle, according to a Journal of Nutrition study. Researchers also found that people who had sports drinks with green tea for 12 weeks lowered their levels of triglycerides, a blood fat linked to heart disease.
Catechins (the antioxidants in the tea) are thought to boost energy and enhance fat-burning, and they may influence body composition. Health 6/09.
KEEP THE PEEL – apple peels seem to have an anti-cancer effect, according to research at Cornell University. The researchers identified a dozen compounds (triterpenoids) that inhibit or kill human cancer cells in laboratory tests. When the peel is removed from fruits and vegetables, many healthy compounds and nutrients are lost as the peel is a concentrated source of fiber, vitamins, minerals, and phytochemicals. University of California Berkeley Wellness Letter 10/07.
FIGHT DIABETES WITH HEALTHY FAT – consuming extra-virgin olive oil can help keep blood sugar in check. A Spanish study showed people who ate bread drizzled with olive oil experienced a significantly smaller spike in blood sugar than they did after eating bread with butter, margarine, or marmalade.
Olive oil contains monounsaturated fat, which causes the small intestine to produce a protein that boosts insulin. Adding olive oil to starchy carbohydrates like bread or baked potatoes allows the body to process the carbs slower, limiting the insulin “spike.”
If you are newly diagnosed with diabetes or want to minimize your risk of the disease, exercise is the single most underutilized behavior that can make a difference – just walking 30 minutes a day most days can prevent pre-diabetes from graduating to diabetes.
Many people with the disease can make vast improvements by just eating breakfast, consuming small meals throughout the day and giving up regular soda. Men’s Health 3/08, USA Today 11-6-08.
IS ASPARTAME SAFE? – Every few months, an article will appear online or in the news questioning the safety of aspartame. Upon further investigation regarding the origin of these concerns, you will often find they are based on two studies completed by Soffritti and published by the European Ramazzini Foundation in Italy in 2005 and 2006. Here is a summary of Soffritti studies:
The 2005 study found an increased incidence of cancer (lymphoma and leukemia) in female rats at doses of 0.4 to 10 times the ADI, acceptable daily intake. European ADI for aspartame is 40 mg/kg/day and the U.S. ADI is 50 mg/kg/day. For example, using the 40 mg/kg/day marker: a 150 pound male would have to consume ten 12-oz diet sodas or 42 4-oz. servings of diet Jell-O or 97 packets of sweetener per day.
Of note, in the 2005 study, males taking 0.4 times the ADI for aspartame had a lower incidence of leukemia and lymphomas than the non-aspartame group. They did have higher incidence at 10 times the ADI.
The 2006 Soffritti study found similar results as those seen with the 2005 study only this study found an increase in kidney cancers as well.
Subsequent scientific responses to the Soffritti studies:
In April 2009, the world renowned European Safety Authority Panel Group found the Soffritti studies were flawed and these studies did not use scientific methods; they found no increase incidence of cancer risk.
In September 2007, the Critical Reviews of Toxicology published a review conducted by multiple international experts in the fields of toxicology, epidemiology, pathology, and metabolic disorders. This group reviewed over 500 aspartame studies and found that even the highest aspartame users were well below the ADI and no increase in cancer risk was found.
Further, in May, 2007 the FDA reviewed the Soffritti studies and found multiple flaws in the design, study procedures, and interpretations of the results. When the FDA asked the Ramazzini Foundation to provide supporting scientific evidence for the results they reported, the Foundation could not provide any.
A government-funded study with the National Cancer Institute in May, 2006, found after reviewing the aspartame intake and medical status of 500,000 adults between the ages of 50 and 71, from the years 1995-2000, no increase in cancer risk was identified with any aspartame users.
CONCLUSION
Aspartame is one of the most extensively studied products used by the general population today. Current scientific evidence shows that there is no increase in the risk of cancer with aspartame use. Christine Kline, R.D.
“AIRBORNE” AND COLDS – the maker of the hugely popular effervescent tablet, sold as a vitamin/herbal supplement to prevent or treat colds, has agreed to pay $30 million to settle FTC charges that it does not have evidence to back up its advertising claims. As a result of the lawsuits and settlement, the company has changed its claim – the words “colds” has disappeared from the ads and packaging, which now simply say that the tablets ”support the immune system” – claims that do not have to be substantiated by scientific evidence. University of California Berkeley Wellness Letter 11/08.
CUT BREAST CANCER DEATH RISK IN HALF – nearly 40,000 women die every year from breast cancer, and 180,000 will be newly diagnosed this year. There is a simple way to lower the risk of death from this disease: exercise. Five hours a week of walking (or any moderate aerobic workout) reduces the risk by more than half, according to a new study from the University of South Carolina. Just 20 minutes a day cuts the risk by a third.
The researchers call their study, involving more than 14,000 women, the first to objectively connect fitness levels and the risk of dying from breast cancer. Health 6/09.
SELENIUM – many people take selenium for reducing the risk of heart disease (and other hoped-for benefits), but there has been little or no evidence to support its effectiveness. A large national analysis has found that Americans with higher blood levels of selenium have modestly worse cholesterol levels as well as higher triglycerides. This does not prove that selenium boosts cholesterol or coronary risk, but a study last year did link selenium supplements to an increased risk of diabetes. High doses of selenium are not recommended. University of California Berkeley Wellness Letter 11/08.
CALCIUM AND COLORECTAL CANCER – studies by the National Institute of Health show people who consume more calcium and dairy foods have a lower risk of colon cancer. Scientists studied more than 500,000 people aged 50 to 71 and after seven years found that the risk of colorectal cancer was about 20 percent lower in men who consumed the most calcium from food and supplements (roughly 1,500 milligrams a day) than in men who consumed the least (about 500 mgs a day).
The risk was about 30 percent lower in women who consumed the most calcium (about 1,900 mg a day) than in women who consumed the least (roughly 500 mgs a day). Colorectal cancer risk was also lower in men or women who ate the most dairy foods.
RECOMMENDATIONS
Consume about 1,000 mgs a day of calcium if you are 50 or younger and 1,200 megs a day if you are over 50. Assume that you are getting about 300 mgs from each serving of milk, cheese, yogurt, or calcium-fortified orange juice. Take a supplement to get the rest.
Given earlier studies linking high calcium intake to increased risk of prostate cancer, men should try to get no more than 1,200 mgs of calcium a day. Check labels on foods like breakfast cereals and energy bars, which may have added calcium. Nutrition Action Healthletter 6/09.
DON’T MIX ASPIRIN AND IBUPROFEN – if you take low-dose aspirin for your heart, do not take ibuprofen (such as Motrin or Advil) often, since it can block the anti-clotting effect of the aspirin. According to a large study of people with osteoarthritis, this interaction may increase the risk of heart attacks and strokes in those at high cardiovascular risk who are taking aspirin.
Naproxen (such as Aleve) appeared to be safe. The FDA has warned about the ibuprofen/aspirin interaction. Occasional use of ibuprofen is okay, the FDA has suggested, but you should not take it during the 8 to 12 hours before or half hour after taking low-dose aspirin. University of California Berkeley Wellness Letter 10/07.
Tuesday, September 1, 2009
Health News
REPORTING POINT 09/09
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
REALLY BAD ALLERGIES? – nasal irrigation may be the best way to clear congestion, outperforming saline spray by 34 percent. Another advantage is that using nasal irrigation may enable allergy sufferers to eliminate or greatly reduce medications that may have undesirable side effects and rebound congestion. Some recommended nasal “flushes” used successfully in University of Michigan studies are “Sinus Rinse” and “Neto.” Men’s Health 3/08.
MITOCHONDRIA AND AGING – mitochondria are the furnaces within cells that help convert fat, protein (amino acids), or carbohydrate (glucose) into ATP (adenosine triphosphate). ATP is the “currency” that transports the energy that the cell uses to fuel the chemical reactions that sustain life. They convert food into energy, which the body uses to live.
Most cells in the human body contain somewhere between 500 to 2,000 mitochondria, and mitochondria account for as much as 60 percent of the volume of muscle cells and 40 percent of the volume of heart cells.
Mitochondria are linked to almost every essential process in cells – almost any condition that has to do with energy balance like diabetes or sarcopenia, which is muscle wasting with age, can be traced to problems with mitochondria.
Mitochondria have their own genetic material. Unlike the DNA in the cell’s nucleus, which comes from both parents, mitochondrial DNA is passed down from mother to child. Mitochondrial DNA is more likely to get damaged in the course of everyday living.
Mitochondria reside at the point where carbohydrate, fat, and protein are burned, or oxidized, for energy. The process generates free radicals – rogue molecules that can damage the mitochondria’s DNA and membranes.
Some researchers speculate that, over a lifetime, damage to the mitochondria may be the ultimate cause of aging.
The belief is that as we age, these mitochondrial mutations accumulate and the mitochondria slow down in all our tissues. Mitochondria have been called the Achilles’ heel of the cell in aging. Damaged mitochondria can also lead to disease. It is possible that weakened mitochondria leave people more susceptible to Parkinson’s disease or accelerate the progression of Alzheimer’s disease. Can one protect or restore the body’s mitochondria? Here is what the latest research shows:
EXERCISE
Aerobic exercise can increase the number of mitochondria in the muscle cells by 40 to 50 percent in six weeks, according to research from York University in Toronto. To get the benefit, one needs to run, cycle, swim, walk briskly, or do other exercises to at least half of your maximum capacity for at least 15 to 20 minutes a day, three to four times a week. You will notice less fatigue, lower perceived exertion, and more endurance because mitochondria are efficiently burning more fat, rather than carbohydrate, for energy.
Researchers at the University of Pittsburgh studied overweight and sedentary men and women in their late 60s. The test subjects walked outdoors, or used treadmills or stationary bicycles four to six days a week for 30 to 40 minutes each time. After 12 weeks, the mitochondria in their quadriceps (thigh muscles) increased by about 50 percent. To maintain the new level of mitochondria, you need to keep exercising at least two or three times a week.
Strength-training exercises does not seem to increase mitochondria in young people, but older people definitely benefit. In a 2007 study, the genes in the quadriceps muscles of healthy older men and women were much less active than the genes in the quadriceps of younger adults, but after twice weekly strength-training sessions for six months, there was a reversal of the older people’s genetic profile to more youthful levels. Any exercise, including aerobic and strength training, will improve mitochondrial content and the endurance of older, less-active individuals. Exercising regularly may lead to “younger” muscles. Physical exercise has been proven to be one of the best ways of delaying aging in the muscles, because it fine-tunes energy metabolism in their mitochondria.
Mitochondria may also help explain why people who exercise regularly have a lower risk of type-2 diabetes and insulin resistance. When people are resistant, their insulin cannot efficiently move blood sugar into cells.
Some scientists believe that insulin resistance develops when fat builds up in the cells, which can eventually block the transport of blood sugar into cells. The most common cause of fat buildup is consuming more calories than we burn. Virtually all the overweight or obese people studied are insulin resistant because they have too much fat stored in their muscle and liver. Older mitochondria are less able to get rid of the fat.
As we age, our mitochondria slow down, which means that the rate of oxidation of fat and production of energy also slows down. This predisposes us to fat accumulation in muscle and possibly in the liver.
Age can also slow or diminish the mitochondria in the beta cells of the pancreas, which produce insulin. Beta cell dysfunction then leads from insulin resistance to impaired glucose tolerance to type-2 diabetes. Physical activity may help slow or even halt those changes.
In a study of the people in their 60s, insulin resistance declined as their mitochondria increased, even though they did not lose weight or body fat.
Another 2007 study found that middle-aged obese diabetics who cut their calorie intake by 25 percent and who did moderate-intensity exercise (like walking) on most days for four months boosted their mitochondria by 67 percent and their insulin sensitivity by 59 percent.
Other research indicates that exercise may be able to prevent diabetes by boosting mitochondria. Young adult offspring of type-2 diabetics, who are prone to diabetes, were evaluated in an exercise program that included three-15 minute sessions four times a week. After six weeks, the exercise reversed the block of glucose transport from their blood into their cells and improved their insulin resistance.
Regular, moderate-intensity aerobic exercise is the one proven way to boost mitochondria, which may explain why it lowers the risk of insulin resistance and diabetes. Strength training may also boost mitochondria in older, less-active people.
Another study by the University of South Carolina found that total-body strength was linked to lower risks of death from cardiovascular disease, cancer, and all causes. Activities that lead to a stronger body such as resistance training, also help lower blood pressure, control cholesterol, and improve insulin sensitivity.
QUERCETIN
Quercetin occurs naturally in many plant foods, including apples, onions, and grapes. Studies indicate that quercetin boosts mitochondria much like exercise does.
When the Department of Defense studied the effect of quercetin on test animals, those who consumed fairly low doses for seven days noted an increase of mitochondria in their muscles and brains of 30 percent. The test animals consumed a human equivalent of 850 to 1,700 mg a day of quercetin, which would be very difficult to get from food sources.
Having more mitochondria in your muscles means you can burn more fat for energy. The test animals feed quercetin had more endurance and a delay in onset of fatigue. Human trials using supplemental quercetin are currently being conducted.
Quercetin also appears to help fight viruses. The DOD study fed soldiers who were under intense physical stress 1,000 mgs of quercetin each day. Those who had the quercetin were much less likely to catch colds or other viral infections than those who had the placebo.
CARNITINE & LIPOIC ACID
Studies of aging animals (human equivalent of age 70 to 100) fed carnitine and lipoic acid effectively doubled their physical activity compared with similar animals fed a placebo.
Carnitine shuttles fat into the mitochondria, where the fat is burned for energy. Lipoic acid is an antioxidant.
There are no human studies, but high doses of carnitine plus lipoic acid made laboratory animals more physically active and improved the memory of other animals.
In 14 studies, people with nerve damage caused by diabetes who were taking 600 to 1,800 mg a day of lipoic acid reported no more side effects than people taking a placebo. Nutrition Action Healthletter 12/08, Men’s Health 12/08.
WATER WORKS – thirst can masquerade as hunger, which is one reason dieters should stay hydrated. German researchers have found that cold water fuels the body’s fat-burning ability.
For 90 minutes after drinking 16 ounces of chilled water, adults saw their metabolisms rise by 24 percent over their average rates. According to the study, the mechanism is partly due to the energy the body generates to warm the water during digestion. Men’s Health 3/08.
PREVENTING “RUNNER’S DISTRESS” – marathon and other long-distance runners often suffer from digestive problems during long-distance events. Taking probiotics – healthy bacteria – can help protect runners from the "runs."
70 test athletes consumed a daily dose of the probiotic Lactobacillus rhamnosus GG(LGG) for three months. Their gastrointestinal episodes were significantly less severe than a placebo’s group. Men’s Health 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
REALLY BAD ALLERGIES? – nasal irrigation may be the best way to clear congestion, outperforming saline spray by 34 percent. Another advantage is that using nasal irrigation may enable allergy sufferers to eliminate or greatly reduce medications that may have undesirable side effects and rebound congestion. Some recommended nasal “flushes” used successfully in University of Michigan studies are “Sinus Rinse” and “Neto.” Men’s Health 3/08.
MITOCHONDRIA AND AGING – mitochondria are the furnaces within cells that help convert fat, protein (amino acids), or carbohydrate (glucose) into ATP (adenosine triphosphate). ATP is the “currency” that transports the energy that the cell uses to fuel the chemical reactions that sustain life. They convert food into energy, which the body uses to live.
Most cells in the human body contain somewhere between 500 to 2,000 mitochondria, and mitochondria account for as much as 60 percent of the volume of muscle cells and 40 percent of the volume of heart cells.
Mitochondria are linked to almost every essential process in cells – almost any condition that has to do with energy balance like diabetes or sarcopenia, which is muscle wasting with age, can be traced to problems with mitochondria.
Mitochondria have their own genetic material. Unlike the DNA in the cell’s nucleus, which comes from both parents, mitochondrial DNA is passed down from mother to child. Mitochondrial DNA is more likely to get damaged in the course of everyday living.
Mitochondria reside at the point where carbohydrate, fat, and protein are burned, or oxidized, for energy. The process generates free radicals – rogue molecules that can damage the mitochondria’s DNA and membranes.
Some researchers speculate that, over a lifetime, damage to the mitochondria may be the ultimate cause of aging.
The belief is that as we age, these mitochondrial mutations accumulate and the mitochondria slow down in all our tissues. Mitochondria have been called the Achilles’ heel of the cell in aging. Damaged mitochondria can also lead to disease. It is possible that weakened mitochondria leave people more susceptible to Parkinson’s disease or accelerate the progression of Alzheimer’s disease. Can one protect or restore the body’s mitochondria? Here is what the latest research shows:
EXERCISE
Aerobic exercise can increase the number of mitochondria in the muscle cells by 40 to 50 percent in six weeks, according to research from York University in Toronto. To get the benefit, one needs to run, cycle, swim, walk briskly, or do other exercises to at least half of your maximum capacity for at least 15 to 20 minutes a day, three to four times a week. You will notice less fatigue, lower perceived exertion, and more endurance because mitochondria are efficiently burning more fat, rather than carbohydrate, for energy.
Researchers at the University of Pittsburgh studied overweight and sedentary men and women in their late 60s. The test subjects walked outdoors, or used treadmills or stationary bicycles four to six days a week for 30 to 40 minutes each time. After 12 weeks, the mitochondria in their quadriceps (thigh muscles) increased by about 50 percent. To maintain the new level of mitochondria, you need to keep exercising at least two or three times a week.
Strength-training exercises does not seem to increase mitochondria in young people, but older people definitely benefit. In a 2007 study, the genes in the quadriceps muscles of healthy older men and women were much less active than the genes in the quadriceps of younger adults, but after twice weekly strength-training sessions for six months, there was a reversal of the older people’s genetic profile to more youthful levels. Any exercise, including aerobic and strength training, will improve mitochondrial content and the endurance of older, less-active individuals. Exercising regularly may lead to “younger” muscles. Physical exercise has been proven to be one of the best ways of delaying aging in the muscles, because it fine-tunes energy metabolism in their mitochondria.
Mitochondria may also help explain why people who exercise regularly have a lower risk of type-2 diabetes and insulin resistance. When people are resistant, their insulin cannot efficiently move blood sugar into cells.
Some scientists believe that insulin resistance develops when fat builds up in the cells, which can eventually block the transport of blood sugar into cells. The most common cause of fat buildup is consuming more calories than we burn. Virtually all the overweight or obese people studied are insulin resistant because they have too much fat stored in their muscle and liver. Older mitochondria are less able to get rid of the fat.
As we age, our mitochondria slow down, which means that the rate of oxidation of fat and production of energy also slows down. This predisposes us to fat accumulation in muscle and possibly in the liver.
Age can also slow or diminish the mitochondria in the beta cells of the pancreas, which produce insulin. Beta cell dysfunction then leads from insulin resistance to impaired glucose tolerance to type-2 diabetes. Physical activity may help slow or even halt those changes.
In a study of the people in their 60s, insulin resistance declined as their mitochondria increased, even though they did not lose weight or body fat.
Another 2007 study found that middle-aged obese diabetics who cut their calorie intake by 25 percent and who did moderate-intensity exercise (like walking) on most days for four months boosted their mitochondria by 67 percent and their insulin sensitivity by 59 percent.
Other research indicates that exercise may be able to prevent diabetes by boosting mitochondria. Young adult offspring of type-2 diabetics, who are prone to diabetes, were evaluated in an exercise program that included three-15 minute sessions four times a week. After six weeks, the exercise reversed the block of glucose transport from their blood into their cells and improved their insulin resistance.
Regular, moderate-intensity aerobic exercise is the one proven way to boost mitochondria, which may explain why it lowers the risk of insulin resistance and diabetes. Strength training may also boost mitochondria in older, less-active people.
Another study by the University of South Carolina found that total-body strength was linked to lower risks of death from cardiovascular disease, cancer, and all causes. Activities that lead to a stronger body such as resistance training, also help lower blood pressure, control cholesterol, and improve insulin sensitivity.
QUERCETIN
Quercetin occurs naturally in many plant foods, including apples, onions, and grapes. Studies indicate that quercetin boosts mitochondria much like exercise does.
When the Department of Defense studied the effect of quercetin on test animals, those who consumed fairly low doses for seven days noted an increase of mitochondria in their muscles and brains of 30 percent. The test animals consumed a human equivalent of 850 to 1,700 mg a day of quercetin, which would be very difficult to get from food sources.
Having more mitochondria in your muscles means you can burn more fat for energy. The test animals feed quercetin had more endurance and a delay in onset of fatigue. Human trials using supplemental quercetin are currently being conducted.
Quercetin also appears to help fight viruses. The DOD study fed soldiers who were under intense physical stress 1,000 mgs of quercetin each day. Those who had the quercetin were much less likely to catch colds or other viral infections than those who had the placebo.
CARNITINE & LIPOIC ACID
Studies of aging animals (human equivalent of age 70 to 100) fed carnitine and lipoic acid effectively doubled their physical activity compared with similar animals fed a placebo.
Carnitine shuttles fat into the mitochondria, where the fat is burned for energy. Lipoic acid is an antioxidant.
There are no human studies, but high doses of carnitine plus lipoic acid made laboratory animals more physically active and improved the memory of other animals.
In 14 studies, people with nerve damage caused by diabetes who were taking 600 to 1,800 mg a day of lipoic acid reported no more side effects than people taking a placebo. Nutrition Action Healthletter 12/08, Men’s Health 12/08.
WATER WORKS – thirst can masquerade as hunger, which is one reason dieters should stay hydrated. German researchers have found that cold water fuels the body’s fat-burning ability.
For 90 minutes after drinking 16 ounces of chilled water, adults saw their metabolisms rise by 24 percent over their average rates. According to the study, the mechanism is partly due to the energy the body generates to warm the water during digestion. Men’s Health 3/08.
PREVENTING “RUNNER’S DISTRESS” – marathon and other long-distance runners often suffer from digestive problems during long-distance events. Taking probiotics – healthy bacteria – can help protect runners from the "runs."
70 test athletes consumed a daily dose of the probiotic Lactobacillus rhamnosus GG(LGG) for three months. Their gastrointestinal episodes were significantly less severe than a placebo’s group. Men’s Health 3/08.
Saturday, August 1, 2009
Health News
REPORTING POINT 08/09
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
TOASTING IS HEALTHIER – toasting bread may make it healthier, according to a U.K. study. When participants ate bread that had been frozen, thawed, and toasted, their blood sugar rose 39 percent less than it did when they consumed fresh slices. Both freezing and toasting worked on their own, too, reducing glycemic response by at least 26 percent each. It could be that these processes chemically alter starch and prevent it from breaking down into sugar.
The scientists recommend storing the loaves in the freezer and letting slices defrost overnight at room temperature before toasting. Men’s Health 7/07.
CANCER SURVIVOR? – consult with your physician about any dietary supplements you are taking. Some research suggests that large amounts of zinc or antioxidants may actually promote the recurrence of certain cancers. Survival rates have risen in the U.S., and thus there are many more long-term cancer survivors.
A Duke University Medical Center study finds that 75 percent of cancer survivors over 65 take dietary supplements. However, the American Institute for Cancer Research and the World Cancer Research Fund recommend against taking high-dose supplements as a way to reduce the risk of cancer or its recurrence. University of California Berkeley Wellness Letter 12/08.
DRINK TEA TO LOWER STROKE RISK – three cups of green or black tea a day will potentially lower the risk of stroke by 21 percent. 60 percent of those who die from stroke are women. Stroke warning signs: sudden severe headache, confusion, numbness on one side of the body, or sudden trouble walking, seeing, or speaking. If you have these symptoms or see someone who is experiencing these symptoms, get medical attention immediately as often the long-term effects of stroke can be reduced with certain medications. Health 5/09.
COFFEE CONSUMPTION MAY REDUCE DEMENTIA – a large Finnish study reported in the Journal of Alzheimer’s Disease, found that middle-aged people who drank coffee had a lower risk of dementia during the next two decades than those who did not drink it. The lowest risk – a 65 percent lower rate of dementia – was seen in those averaging three to five cups a day. University of California Berkeley Wellness Letter 4/09.
HONEY TO BURN – several studies have found that burned skin covered with honey healed as much as four days faster than skin treated with antibiotic creams or sterile wound dressings.
Honey has powerful anti-bacterial and anti-inflammatory properties. It is ideal because it rapidly soothes the pain, promotes healing, and prevents further damage to the tissue.
It is recommended to cool the skin with cold water, spread honey on some gauze, and apply it to the burn. Change the dressing twice a day; if it is a severe burn; see a physician. Men’s Health 3/08.
DOES ALCOHOL REALLY KILL BRAIN CELLS? – the concentration of alcohol in the brain of even a very drunk person does not come close to the levels required to kill living cells. People become intoxicated with only a tenth of a percent of alcohol in their blood. Alcohol does not target or affect a specific part of the brain, but rather impacts the entire organ so that a few drinks can temporarily block new memory formation, dull thinking, judgment, and reasoning, and reduce muscle control.
As you age, your ability to function (hold your alcohol) diminishes. Older people get higher blood alcohol concentrations (BAC) than younger people after consuming a given amount of alcohol and are more affected by a given BAC. Older people are also less likely to realize they are impaired than younger drinkers (age 25 to 35), and likely to do worse on performance tests. Alcohol can also interact with many medications older people take. University of California Berkeley Wellness Letter 6/09, The Science and Lore of Alcohol and Caffeine.
NEEDLE PHOBIA-PART TWO - last year, we reported that British researchers discovered that coughing during needle injections greatly reduced the perceived pain of the injection. Now Japanese researchers showed that you can use numbers to numb yourself to injection pain. Patients who began counting out loud while receiving an injection reported zero discomfort, but those who did not count complained of stinging and subsequent soreness. The most likely explanation is that counting may influence the same part of the brain that is used to detect pain, effectively blocking the pain.
Try counting and closing your eyes: a British study found that pain receptors peak if you see yourself being pricked with the needle. Men’s Health 3/08.
SAVE YOUR SHOULDERS – narrowing your grip when bench-pressing reduces the risk of shoulder injury. This change can prevent over rotation of the shoulders, an error that plays a role in almost 20 percent of weight-lifting injuries. The narrower grip won’t reduce the strength or muscle gains. Place the hands no farther than shoulder-width apart on the barbell, and keep the elbows tucked in at your sides so the forearms form 45-degree angles to the torso. This also reduces stress on the shoulder joints and rotator cuffs.
Another tip: by performing cardio exercises after lifting weights, you will increase gains by 19 percent. Strength and Conditioning Journal, Journal of Applied Physiology.
MELAMINE – since the fall of 2008, close to 300,000 Chinese babies have been sickened and at lest six have died after drinking formula made with milk contaminated with the industrial chemical melamine. Many had kidney stones.
Unscrupulous Chinese manufacturers added the melamine to make watered-down milk appear higher in protein. (Melamine is rich in nitrogen, and test for protein often measure nitrogen.)
Melamine can crystallize in the kidneys and clog the tiny tubules that filter the blood. That can lead to stones, kidney failure, and death. Infants are especially vulnerable because formula is their main source of food, and because their tiny bodies get more melamine per pound of body weight.
Traces of melamine have turned up in a small number of foods – milk drinks, instant coffee, candy, and biscuits – mostly sold in Asian groceries.
Most experts believe tht those foods pose little risk as there have been no reports of illnesses in children outside China or in adults in any country, including China.
As a precaution, the U.S. Food and Drug Administration has detained all Chinese foods containing dairy ingredients until the manufacturers or buyers have them tested to show that they are free of melamine. Nutrition Action Healthletter 2/09.
WASH YOUR MELONS – before cutting a cantaloupe or any melon, wash it with cool running water and a scrub brush. Food poisoning from Salmonella and other bacteria has been linked to melons. If the unwashed rind is contaminated, the knife can drag the bacteria into the fruit, or your hands can spread them. Refrigerate cut melon. It can be left unrefrigerated at a buffet or picnic for up to four hours; after that, discard it. At markets, buy cut melon only if refrigerated. Unlike most fruit, melons are not acidic, so bacteria can thrive on them when they are cut up and not kept cold. University of California Berkeley Wellness Letter 6/09.
RED WINE TO AVOID “TRAVELERS' DISTRESS” – lab tests by researchers at the University of Missouri, Columbia, show that red wine may be a potent weapon against food-borne bacteria like salmonella and listeria.
Grape skins contain bacteria-inhibiting compounds that are removed during the production of white wine, but red wine and even some grape juices may contain enough to help prevent a very unpleasant bout of the “revenge.” Men’s Health 3/08.
GO FOR THE REAL THING – when craving a snack, choose a piece of fruit over a glass of fruit juice. People in a study who consumed an apple vs. a glass of apple juice with their lunch reduced their daily calorie intake by as much as 20 percent. The scientists believe chewing stimulates satiety hormones better, while the whole food takes longer for the intestines to process, helping one feel “full.” The benefit was also observed when participant ate cheese instead of drinking milk. International Journal of Obesity.
GIVE TEA A BOOST – adding lemon juice to green tea helps prevent the breakdown of the polyphenol antioxidants during digestion. Researchers at Purdue University discovered that adding lemon juice to tea helped preserve five times more polyphenols in the body. It is possible that the additional vitamin C protects the tea’s antioxidants during digestion. Men’s Health 3/08.
SUPPLEMENT MAY LOWER BLOOD PRESSURE – taking the supplement quercetin, an antioxidant supplement, may lower blood pressure. University of Utah researchers found that hypertensive people who consumed 730 milligrams of quercetin daily for a month had a 5 percent drop in blood pressure, enough to reduce the risk of a fatal stroke by 14 percent. Quercetin may counter enzymes that constrict blood vessels. Good food sources of quercetin include apples, grapes and onions. Men’s Health 3/08, Christine Kline, R.D.
BETTER SKIN – 54 percent of adults have acne. Eating refined carbohydrates fuels acne breakouts. A study showed that when people who were acne-prone cut refined carbs from their diets, nearly half saw their complexions clear in just one week.
The sugary foods cause a spike in blood sugar and a corresponding increase in insulin – high insulin levels spur the cells in the oil ducts to multiply, which results in blockages of the ducts. Journal of Clinical Nutrition.
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
TOASTING IS HEALTHIER – toasting bread may make it healthier, according to a U.K. study. When participants ate bread that had been frozen, thawed, and toasted, their blood sugar rose 39 percent less than it did when they consumed fresh slices. Both freezing and toasting worked on their own, too, reducing glycemic response by at least 26 percent each. It could be that these processes chemically alter starch and prevent it from breaking down into sugar.
The scientists recommend storing the loaves in the freezer and letting slices defrost overnight at room temperature before toasting. Men’s Health 7/07.
CANCER SURVIVOR? – consult with your physician about any dietary supplements you are taking. Some research suggests that large amounts of zinc or antioxidants may actually promote the recurrence of certain cancers. Survival rates have risen in the U.S., and thus there are many more long-term cancer survivors.
A Duke University Medical Center study finds that 75 percent of cancer survivors over 65 take dietary supplements. However, the American Institute for Cancer Research and the World Cancer Research Fund recommend against taking high-dose supplements as a way to reduce the risk of cancer or its recurrence. University of California Berkeley Wellness Letter 12/08.
DRINK TEA TO LOWER STROKE RISK – three cups of green or black tea a day will potentially lower the risk of stroke by 21 percent. 60 percent of those who die from stroke are women. Stroke warning signs: sudden severe headache, confusion, numbness on one side of the body, or sudden trouble walking, seeing, or speaking. If you have these symptoms or see someone who is experiencing these symptoms, get medical attention immediately as often the long-term effects of stroke can be reduced with certain medications. Health 5/09.
COFFEE CONSUMPTION MAY REDUCE DEMENTIA – a large Finnish study reported in the Journal of Alzheimer’s Disease, found that middle-aged people who drank coffee had a lower risk of dementia during the next two decades than those who did not drink it. The lowest risk – a 65 percent lower rate of dementia – was seen in those averaging three to five cups a day. University of California Berkeley Wellness Letter 4/09.
HONEY TO BURN – several studies have found that burned skin covered with honey healed as much as four days faster than skin treated with antibiotic creams or sterile wound dressings.
Honey has powerful anti-bacterial and anti-inflammatory properties. It is ideal because it rapidly soothes the pain, promotes healing, and prevents further damage to the tissue.
It is recommended to cool the skin with cold water, spread honey on some gauze, and apply it to the burn. Change the dressing twice a day; if it is a severe burn; see a physician. Men’s Health 3/08.
DOES ALCOHOL REALLY KILL BRAIN CELLS? – the concentration of alcohol in the brain of even a very drunk person does not come close to the levels required to kill living cells. People become intoxicated with only a tenth of a percent of alcohol in their blood. Alcohol does not target or affect a specific part of the brain, but rather impacts the entire organ so that a few drinks can temporarily block new memory formation, dull thinking, judgment, and reasoning, and reduce muscle control.
As you age, your ability to function (hold your alcohol) diminishes. Older people get higher blood alcohol concentrations (BAC) than younger people after consuming a given amount of alcohol and are more affected by a given BAC. Older people are also less likely to realize they are impaired than younger drinkers (age 25 to 35), and likely to do worse on performance tests. Alcohol can also interact with many medications older people take. University of California Berkeley Wellness Letter 6/09, The Science and Lore of Alcohol and Caffeine.
NEEDLE PHOBIA-PART TWO - last year, we reported that British researchers discovered that coughing during needle injections greatly reduced the perceived pain of the injection. Now Japanese researchers showed that you can use numbers to numb yourself to injection pain. Patients who began counting out loud while receiving an injection reported zero discomfort, but those who did not count complained of stinging and subsequent soreness. The most likely explanation is that counting may influence the same part of the brain that is used to detect pain, effectively blocking the pain.
Try counting and closing your eyes: a British study found that pain receptors peak if you see yourself being pricked with the needle. Men’s Health 3/08.
SAVE YOUR SHOULDERS – narrowing your grip when bench-pressing reduces the risk of shoulder injury. This change can prevent over rotation of the shoulders, an error that plays a role in almost 20 percent of weight-lifting injuries. The narrower grip won’t reduce the strength or muscle gains. Place the hands no farther than shoulder-width apart on the barbell, and keep the elbows tucked in at your sides so the forearms form 45-degree angles to the torso. This also reduces stress on the shoulder joints and rotator cuffs.
Another tip: by performing cardio exercises after lifting weights, you will increase gains by 19 percent. Strength and Conditioning Journal, Journal of Applied Physiology.
MELAMINE – since the fall of 2008, close to 300,000 Chinese babies have been sickened and at lest six have died after drinking formula made with milk contaminated with the industrial chemical melamine. Many had kidney stones.
Unscrupulous Chinese manufacturers added the melamine to make watered-down milk appear higher in protein. (Melamine is rich in nitrogen, and test for protein often measure nitrogen.)
Melamine can crystallize in the kidneys and clog the tiny tubules that filter the blood. That can lead to stones, kidney failure, and death. Infants are especially vulnerable because formula is their main source of food, and because their tiny bodies get more melamine per pound of body weight.
Traces of melamine have turned up in a small number of foods – milk drinks, instant coffee, candy, and biscuits – mostly sold in Asian groceries.
Most experts believe tht those foods pose little risk as there have been no reports of illnesses in children outside China or in adults in any country, including China.
As a precaution, the U.S. Food and Drug Administration has detained all Chinese foods containing dairy ingredients until the manufacturers or buyers have them tested to show that they are free of melamine. Nutrition Action Healthletter 2/09.
WASH YOUR MELONS – before cutting a cantaloupe or any melon, wash it with cool running water and a scrub brush. Food poisoning from Salmonella and other bacteria has been linked to melons. If the unwashed rind is contaminated, the knife can drag the bacteria into the fruit, or your hands can spread them. Refrigerate cut melon. It can be left unrefrigerated at a buffet or picnic for up to four hours; after that, discard it. At markets, buy cut melon only if refrigerated. Unlike most fruit, melons are not acidic, so bacteria can thrive on them when they are cut up and not kept cold. University of California Berkeley Wellness Letter 6/09.
RED WINE TO AVOID “TRAVELERS' DISTRESS” – lab tests by researchers at the University of Missouri, Columbia, show that red wine may be a potent weapon against food-borne bacteria like salmonella and listeria.
Grape skins contain bacteria-inhibiting compounds that are removed during the production of white wine, but red wine and even some grape juices may contain enough to help prevent a very unpleasant bout of the “revenge.” Men’s Health 3/08.
GO FOR THE REAL THING – when craving a snack, choose a piece of fruit over a glass of fruit juice. People in a study who consumed an apple vs. a glass of apple juice with their lunch reduced their daily calorie intake by as much as 20 percent. The scientists believe chewing stimulates satiety hormones better, while the whole food takes longer for the intestines to process, helping one feel “full.” The benefit was also observed when participant ate cheese instead of drinking milk. International Journal of Obesity.
GIVE TEA A BOOST – adding lemon juice to green tea helps prevent the breakdown of the polyphenol antioxidants during digestion. Researchers at Purdue University discovered that adding lemon juice to tea helped preserve five times more polyphenols in the body. It is possible that the additional vitamin C protects the tea’s antioxidants during digestion. Men’s Health 3/08.
SUPPLEMENT MAY LOWER BLOOD PRESSURE – taking the supplement quercetin, an antioxidant supplement, may lower blood pressure. University of Utah researchers found that hypertensive people who consumed 730 milligrams of quercetin daily for a month had a 5 percent drop in blood pressure, enough to reduce the risk of a fatal stroke by 14 percent. Quercetin may counter enzymes that constrict blood vessels. Good food sources of quercetin include apples, grapes and onions. Men’s Health 3/08, Christine Kline, R.D.
BETTER SKIN – 54 percent of adults have acne. Eating refined carbohydrates fuels acne breakouts. A study showed that when people who were acne-prone cut refined carbs from their diets, nearly half saw their complexions clear in just one week.
The sugary foods cause a spike in blood sugar and a corresponding increase in insulin – high insulin levels spur the cells in the oil ducts to multiply, which results in blockages of the ducts. Journal of Clinical Nutrition.
Wednesday, July 1, 2009
Health News
REPORTING POINT 07/09
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
BEWARE OF “ENERGY DRINKS” – energy drinks such as Red Bull or Monster usually have lots of sugar and caffeine (and/or other stimulants) which may cause tooth erosion and can lead to cavities. These drinks are very acidic, like many sodas, but a recent study in General Dentistry found that Red Bull is much more corrosive than soda, Gatorade, or a coffee drink. If you do drink such beverages, be sure to rinse with water afterwards.
The same advice applies to those who eat dried fruit. Dried fruit is a great snack food as it is a good source of minerals (iron, copper, and potassium), beta carotene, and fiber, but also sugar and thus calories. The sugar, combined with the sticky texture, makes dried fruit bad for teeth.
Drying fruit destroys most of the vitamin C and any heat-sensitive phytochemicals. If you cannot brush your teeth after eating dried fruit, at least rinse with water after consuming. University of California Berkeley Wellness Letter 7/08.
A BETTER SUNSCREEN – for sensitive face and neck protection, the FDA-approved sunscreen Anthelios SX is tops. It contains Mexoryl (also called ecamsule), a UVA-blocking compound that retains its effectiveness longer than other sun-stopping chemicals.
Sunscreens primarily block ultraviolet-B (UVB) rays; only a few ingredients (titanium dioxide, zinc dioxide, and avobenzone) offer good protection against deeper-penetrating UVA. Mexoryl is more protective against UVA than any other sunscreen ingredient.
As for SPF, choose 15 or 30 - anything greater than that has limited to negligible benefits. The FDA is considering banning any numbers higher than 45. The only downside to Anthelios is that it does not come in spray-on or waterproof versions yet, and you will need both at the pool or beach. Sprays guarantee better full-body coverage. Men’s Health 7/07, University of California Berkeley Wellness Letter 10/06.
THE "OBESITY" EPIDEMIC – For the first time, more Americans are obese than merely overweight. About 34 percent of us are now obese, up from 23 percent two decades ago, while the percentage for overweight has stayed at 33 percent. Six percent are severely obese; double the percentage from twenty years ago.
For someone 5’8” tall, overweight is 165 pounds to 196 pounds, obese is over 197 pounds, and severely obese starts at 263 pounds, based on body mass index (BMI). To figure out where you stand, go to www.nhlbisupport.com/bmi.
Here is a link showing how this major health risk is spreading: http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/ University of California Berkeley Wellness Letter 4/09.
PROTEIN TYPE MATTERS FOR MUSCLE RECOVERY – researchers at Canada’s McMaster University found that those who drank skim milk after a weight workout experienced a greater rate of muscle growth than those who consumed a soy beverage, even though both drinks contained the same amount of protein.
The scientists think it is because milk proteins digest more slowly than the soy variety, delivering a smaller but steadier dose of nutrients to the muscles for a longer time frame.
Many strength-training experts recommend using whey-and-casein blends of protein powders as they contain both types of major milk proteins, and skipping the soy-based protein products. Also men need to limit the amount of soy that they consume as excessive soy consumption may be an estrogen-mimicker that could affect testosterone levels. Men’s Health 7/07.
STAND TO BOOST CALORIE BURN – standing while doing weight training forces the body to stabilize, so the muscles work harder and burn more calories. It also strengthens core muscles and improves balance and posture. Health 5/09.
TAKE CARE OF YOUR TEETH…AND YOUR HEART – lots of research has now linked heart disease with periodontal disease, suggesting that if you have one of these conditions you may also be at risk for the other – and that treating one may help treat the other as well.
A Finnish study in the journal Oral Health found that people with periodontal disease who were on cholesterol-lowering statin drugs had less severe gum disease than those not taking them. Statins are known to have an anti-inflammatory effect, so the findings were not a complete surprise, since gum disease is characterized by inflammation. University of California Berkeley Wellness Letter 12/08.
IT TAKES BOTH – reduce the risk of diabetes and heart disease by having a committed exercise program, which includes cardiovascular and strength-training, and by dieting.
A Norwegian study indicated that dieting plus exercise is best at reversing metabolic syndrome, a group of symptoms that includes high triglycerides and elevated blood sugar. 67 percent of those who used the combination of cutting calories and doing three hours of cardio-exercise per week were cured of metabolic syndrome in one year.
Only 23 percent of men who simply exercised and 35 percent who just dieted alleviated their symptoms.
Exercised and diet impact metabolic syndrome through different mechanisms, so they have an additive effect. Men’s Health 7/07.
MORE GOOD NEWS FOR VITAMIN “D” PREVENTING FRACTURES – women with low blood levels of vitamin D are 70 percent more likely to fracture a hip than those with high levels, according to a study of postmenopausal women taking part in the Women’s Health Initiative Observational Study.
While sun exposure makes the skin produce vitamin D, the safest way to get it is from milk and other fortified foods, fatty fish such as salmon, and supplements. Most people should aim for 800 to 1,000 IU a day. University of California Berkeley Wellness Letter 12/08.
DOES GLUCOSAMINE HELP ARTHRITIS? – the largest trial ever of glucosamine – the government-sponsored Glucosamine/chondroitin Arthritis Intervention Trial (GAIT), found that neither glucosamine hydrochloride nor chondroitin sulfate, alone or together, reduced pain and other symptoms significantly better than a placebo. (The prescription pain reliever Celebrex also tested fared only slightly better.)
The main claim for these supplements – that they slow or prevent the deterioration of joint-cushioning cartilage – was tested in a subsequent study recently released. This study indicates that subjects who used glucosamine and chondroitin together or separately for a period of several years and then had X-ray exams to measure cartilage loss found only insignificant differences in cartilage loss between the groups. Glucosamine and chondroitin did worse when taken together than alone, but nothing worked much better than the placebo.
Americans spend billions of dollars every year on unproven arthritis remedies. There is no cure, but everything seems to work at least for some people for a while, in part because there is such a strong placebo effect – the placebo helped relieve symptoms in a whopping 60 percent of subjects in GAIT, about the same as the supplements). University of California Berkeley Wellness Letter 12/08.
THIRD-HAND SMOKE RISK – people who insist on a smoke-free room at hotels and a smoke-free rental car may be reducing their health risk. The residue that smoke leaves on furniture, carpets, and clothing is known as third-hand smoke. A study in Pediatrics finds that while many people know the dangers of second-hand smoke, fewer realize that smoking leaves a residue of chemicals and compounds that may be absorbed by those after the smoke source is gone. People, especially children, may be exposed to hazardous substances such as toluene and carbon monoxide. University of California Berkeley Wellness Letter 4/09.
THE RIGHT SPEED – 3.1 mph is the speed where you will burn the most fat if you have 10 or more pounds to lose. Instead of a faster jog, a brisk walk may help you burn a greater percentage of fat with your cardio-exercise. Health 5/09.
ARE YOGURT-COVERED SNACKS HEALTHIER? – many yogurt-covered snacks like pretzels and raisins are not healthy. In most cases, the yogurt coating is predominantly sugar and fat, with little if any yogurt. A 1.4-ounce serving (8 pieces) of Sunridge Farms Yogurt Pretzels, for example, contains 7 grams of saturated fat (more than a third of what most people should eat in a day) and only 40 milligrams of calcium (4 percent of the Daily
Value). A far better snack is low-fat or nonfat yogurt, which has little or no saturated fat and as much as 450 milligrams of calcium per cup – top it off with raisins or fresh fruit. University of California Berkeley Wellness Letter 4/09.
A MEMORY BOOST BEFORE YOUR NEXT PC? – if you think you need a memory boost, try:
1. Aerobic exercise. Older adults who do regular aerobic exercise (at least three hours a week) show increased blood flow to the brain, which could prevent a decline in brain function, according to findings presented at the annual meeting of the Radiological Society of North American.
2. Go to bed earlier. Researchers from the University of Chicago found that getting a good night’s sleep after learning something new helps you remember exactly how to do that task.
3. Eat more cauliflower. A study indicates that citicoline supplements can help boost energy and efficiency in the frontal lobe – the region responsible for decision-making, reasoning, and working memory. Choline is found in certain foods like cauliflower, soybeans, egg yolks, fish, and peanuts. The body absorbs choline, a B-vitamin-like nutrient, through the intestines and converts it to citicoline in the brain. Health 5/09.
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
BEWARE OF “ENERGY DRINKS” – energy drinks such as Red Bull or Monster usually have lots of sugar and caffeine (and/or other stimulants) which may cause tooth erosion and can lead to cavities. These drinks are very acidic, like many sodas, but a recent study in General Dentistry found that Red Bull is much more corrosive than soda, Gatorade, or a coffee drink. If you do drink such beverages, be sure to rinse with water afterwards.
The same advice applies to those who eat dried fruit. Dried fruit is a great snack food as it is a good source of minerals (iron, copper, and potassium), beta carotene, and fiber, but also sugar and thus calories. The sugar, combined with the sticky texture, makes dried fruit bad for teeth.
Drying fruit destroys most of the vitamin C and any heat-sensitive phytochemicals. If you cannot brush your teeth after eating dried fruit, at least rinse with water after consuming. University of California Berkeley Wellness Letter 7/08.
A BETTER SUNSCREEN – for sensitive face and neck protection, the FDA-approved sunscreen Anthelios SX is tops. It contains Mexoryl (also called ecamsule), a UVA-blocking compound that retains its effectiveness longer than other sun-stopping chemicals.
Sunscreens primarily block ultraviolet-B (UVB) rays; only a few ingredients (titanium dioxide, zinc dioxide, and avobenzone) offer good protection against deeper-penetrating UVA. Mexoryl is more protective against UVA than any other sunscreen ingredient.
As for SPF, choose 15 or 30 - anything greater than that has limited to negligible benefits. The FDA is considering banning any numbers higher than 45. The only downside to Anthelios is that it does not come in spray-on or waterproof versions yet, and you will need both at the pool or beach. Sprays guarantee better full-body coverage. Men’s Health 7/07, University of California Berkeley Wellness Letter 10/06.
THE "OBESITY" EPIDEMIC – For the first time, more Americans are obese than merely overweight. About 34 percent of us are now obese, up from 23 percent two decades ago, while the percentage for overweight has stayed at 33 percent. Six percent are severely obese; double the percentage from twenty years ago.
For someone 5’8” tall, overweight is 165 pounds to 196 pounds, obese is over 197 pounds, and severely obese starts at 263 pounds, based on body mass index (BMI). To figure out where you stand, go to www.nhlbisupport.com/bmi.
Here is a link showing how this major health risk is spreading: http://www.cdc.gov/nccdphp/dnpa/obesity/trend/maps/ University of California Berkeley Wellness Letter 4/09.
PROTEIN TYPE MATTERS FOR MUSCLE RECOVERY – researchers at Canada’s McMaster University found that those who drank skim milk after a weight workout experienced a greater rate of muscle growth than those who consumed a soy beverage, even though both drinks contained the same amount of protein.
The scientists think it is because milk proteins digest more slowly than the soy variety, delivering a smaller but steadier dose of nutrients to the muscles for a longer time frame.
Many strength-training experts recommend using whey-and-casein blends of protein powders as they contain both types of major milk proteins, and skipping the soy-based protein products. Also men need to limit the amount of soy that they consume as excessive soy consumption may be an estrogen-mimicker that could affect testosterone levels. Men’s Health 7/07.
STAND TO BOOST CALORIE BURN – standing while doing weight training forces the body to stabilize, so the muscles work harder and burn more calories. It also strengthens core muscles and improves balance and posture. Health 5/09.
TAKE CARE OF YOUR TEETH…AND YOUR HEART – lots of research has now linked heart disease with periodontal disease, suggesting that if you have one of these conditions you may also be at risk for the other – and that treating one may help treat the other as well.
A Finnish study in the journal Oral Health found that people with periodontal disease who were on cholesterol-lowering statin drugs had less severe gum disease than those not taking them. Statins are known to have an anti-inflammatory effect, so the findings were not a complete surprise, since gum disease is characterized by inflammation. University of California Berkeley Wellness Letter 12/08.
IT TAKES BOTH – reduce the risk of diabetes and heart disease by having a committed exercise program, which includes cardiovascular and strength-training, and by dieting.
A Norwegian study indicated that dieting plus exercise is best at reversing metabolic syndrome, a group of symptoms that includes high triglycerides and elevated blood sugar. 67 percent of those who used the combination of cutting calories and doing three hours of cardio-exercise per week were cured of metabolic syndrome in one year.
Only 23 percent of men who simply exercised and 35 percent who just dieted alleviated their symptoms.
Exercised and diet impact metabolic syndrome through different mechanisms, so they have an additive effect. Men’s Health 7/07.
MORE GOOD NEWS FOR VITAMIN “D” PREVENTING FRACTURES – women with low blood levels of vitamin D are 70 percent more likely to fracture a hip than those with high levels, according to a study of postmenopausal women taking part in the Women’s Health Initiative Observational Study.
While sun exposure makes the skin produce vitamin D, the safest way to get it is from milk and other fortified foods, fatty fish such as salmon, and supplements. Most people should aim for 800 to 1,000 IU a day. University of California Berkeley Wellness Letter 12/08.
DOES GLUCOSAMINE HELP ARTHRITIS? – the largest trial ever of glucosamine – the government-sponsored Glucosamine/chondroitin Arthritis Intervention Trial (GAIT), found that neither glucosamine hydrochloride nor chondroitin sulfate, alone or together, reduced pain and other symptoms significantly better than a placebo. (The prescription pain reliever Celebrex also tested fared only slightly better.)
The main claim for these supplements – that they slow or prevent the deterioration of joint-cushioning cartilage – was tested in a subsequent study recently released. This study indicates that subjects who used glucosamine and chondroitin together or separately for a period of several years and then had X-ray exams to measure cartilage loss found only insignificant differences in cartilage loss between the groups. Glucosamine and chondroitin did worse when taken together than alone, but nothing worked much better than the placebo.
Americans spend billions of dollars every year on unproven arthritis remedies. There is no cure, but everything seems to work at least for some people for a while, in part because there is such a strong placebo effect – the placebo helped relieve symptoms in a whopping 60 percent of subjects in GAIT, about the same as the supplements). University of California Berkeley Wellness Letter 12/08.
THIRD-HAND SMOKE RISK – people who insist on a smoke-free room at hotels and a smoke-free rental car may be reducing their health risk. The residue that smoke leaves on furniture, carpets, and clothing is known as third-hand smoke. A study in Pediatrics finds that while many people know the dangers of second-hand smoke, fewer realize that smoking leaves a residue of chemicals and compounds that may be absorbed by those after the smoke source is gone. People, especially children, may be exposed to hazardous substances such as toluene and carbon monoxide. University of California Berkeley Wellness Letter 4/09.
THE RIGHT SPEED – 3.1 mph is the speed where you will burn the most fat if you have 10 or more pounds to lose. Instead of a faster jog, a brisk walk may help you burn a greater percentage of fat with your cardio-exercise. Health 5/09.
ARE YOGURT-COVERED SNACKS HEALTHIER? – many yogurt-covered snacks like pretzels and raisins are not healthy. In most cases, the yogurt coating is predominantly sugar and fat, with little if any yogurt. A 1.4-ounce serving (8 pieces) of Sunridge Farms Yogurt Pretzels, for example, contains 7 grams of saturated fat (more than a third of what most people should eat in a day) and only 40 milligrams of calcium (4 percent of the Daily
Value). A far better snack is low-fat or nonfat yogurt, which has little or no saturated fat and as much as 450 milligrams of calcium per cup – top it off with raisins or fresh fruit. University of California Berkeley Wellness Letter 4/09.
A MEMORY BOOST BEFORE YOUR NEXT PC? – if you think you need a memory boost, try:
1. Aerobic exercise. Older adults who do regular aerobic exercise (at least three hours a week) show increased blood flow to the brain, which could prevent a decline in brain function, according to findings presented at the annual meeting of the Radiological Society of North American.
2. Go to bed earlier. Researchers from the University of Chicago found that getting a good night’s sleep after learning something new helps you remember exactly how to do that task.
3. Eat more cauliflower. A study indicates that citicoline supplements can help boost energy and efficiency in the frontal lobe – the region responsible for decision-making, reasoning, and working memory. Choline is found in certain foods like cauliflower, soybeans, egg yolks, fish, and peanuts. The body absorbs choline, a B-vitamin-like nutrient, through the intestines and converts it to citicoline in the brain. Health 5/09.
Monday, June 1, 2009
Health News
REPORTING POINT 06/09
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
BLACK TEA MAY HELP PREVENT PARKINSON’S DISEASE – according to a study in the American Journal of Epidemiology that followed more than 63,000 middle-aged and older people for seven years, those who drank the most black tea (averaging 23 cups a month, which works out to about 6 ounces a day) had a dramatically reduced risk of Parkinson’s disease, compared to tea abstainers. While coffee and caffeine have also been linked to reduced Parkinson’s disease risk, the protective effect of black tea in this study was due to ingredients other than its caffeine. No association was seen for green tea. University of California Berkeley Wellness Letter 6/08.
COMBO THERAPY FIGHTS PROSTATE CANCER BETTER – a recent study shows that combining hormones and radiation therapy cuts the number of deaths from a particular type of prostate cancer in half. Some cancer-treatment experts believe that the results from this study will change the way prostate cancer patients are treated where this combination is not standard practice, especially outside the United States.
Swedish researchers focused on nearly 900 men with locally advanced prostate tumors, which have emerged beyond the edge of the prostate gland but have not yet invaded the lymph nodes or other organs.
About half of the men were randomly selected to get only hormone therapy, which cuts off the testosterone that fuels prostate tumors. The other half got hormones plus radiation treatments.
After ten years, 12 percent of the men on combination therapy died of prostate cancer, compared with 24 percent of the men who got hormones alone. In the same time period, 30 percent of the men given combination therapy died of any cause, compared with 39 percent of the men who got hormones alone. USA Today 12/16/08.
MORE BENEFITS OF LOWER BLOOD PRESSURE – keeping blood pressure under control may help prevent or limit age-related cognitive decline. According to Archives of Neurology, lowering high blood pressure is probably as good for the brain as for the heart. Previous studies have found that lowering it with medication significantly reduced the risk of Alzheimer’s disease, while another study found that controlling blood pressure helped younger people maintain mental function. University of California Berkeley Wellness Letter 6/08.
ANOTHER “MILK” – milk from cows is a good source of protein, calcium, potassium, and vitamin D. “Milk” can also be made from nuts, rice, soy, oats, and even hemp. These beverages are not nutritionally equivalent to dairy milk, but each has something to offer, especially if fortified. They can be good choices for those who are lactose-intolerant.
SOY MILK: made by soaking, crushing, cooking and straining soybeans, some soy milks provide as much protein as dairy milk, as well as B vitamins, phosphorus, iron copper, magnesium, potassium, and often some fiber (dairy milk has no fiber). Soy milk also contains isoflavones, potentially healthful plant chemicals. The FDA allows health claims that soy protein lowers blood cholesterol, but recent studies have found little effect.
NUT MILK: often made from ground almonds or hazelnuts, nut milks have little protein, but are relatively low in calories and provide nutrients found in nuts including vitamin E, manganese, magnesium, and copper. The small amount of fat in nut milk is unsaturated and thus heart-healthy.
RICE MILK: consisting mostly of carbohydrates, rice milk is low in protein and fat (some have added vegetable oil). Though usually made from brown rice, the “milk” has no fiber and is thin in consistency. It is naturally sweeter than other nondairy beverages and least likely to cause allergies.
OAT MILK: made from oat groats (oats that have been cleaned, toasted, and hulled), oat milk contains about half the protein of dairy milk. Oat bran may be added as a source of fiber. It is slightly sweet with a thin consistency, similar to skim or 1% milk.
HEMP MILK: from the seeds of the industrial hemp plant, hemp milk supplies protein, omega-3 fats similar to those in flaxseeds, and other healthful unsaturated fats. The crop is banned in the U.S., but processed hemp foods can be imported legally, mostly from Canada. Hemp is considered eco-friendly because it needs little water and no pesticides.
If you drink nondairy beverages in place of cow’s milk, look for ones with added calcium and vitamin D. Many are also fortified with B12 (an advantage for vegans who do not get much B12 in their diets) and other nutrients.
Most nondairy beverages are sweetened with sugar (such as evaporated cane juice, rice syrup, or barley malt), which increases calories. Chocolate and other flavored beverages have even more sugar than plain or original varieties – the equivalent of as much as five teaspoons a cup and up to 170 calories. Compare labels as unsweetened versions have as few as 35 calories a cup.
Though the fat in these beverages is heart-healthy unsaturated fat, nonfat versions have fewer calories.
Coconut milk, made from grated and squeezed coconut “meat” is a super-high-calorie, high-fat nondairy beverage. It is not recommended for drinking straight up or for cereal, but can be used in small amounts in cooking. University of California Berkeley Wellness Letter 10/08
BIRTH CONTROL PILLS AND OVARIAN CANCER – researchers at the University of Hawaii confirmed that the longer a woman takes the Pill, the greater the reduction in risk of ovarian cancer, and that the effect lasts at least three decades after use is stopped. Women known to be at high risk for ovarian cancer because of family history may be advised to take the Pill as a preventive. University of California Berkeley Wellness Letter 7/08.
EXERCISE FOR ARTHRITIS – exercise stimulates cartilage to take up more nutrients and repair itself. Physical activity appears to help people with osteoarthritis to reduce pain and stiffness and to cope better with daily activities.
A study published in Arthritis Care and Research looked at several hundred older people who started range-of-motion exercises. These gentle exercises enabled these arthritis sufferers to become more active with less pain.
Any kind of low-impact exercise such as walking, cycling, or swimming is beneficial. University of California Berkeley Wellness Letter 7/08.
APPLE MAGIC – an apple’s skin is one of the very best food sources of a substance called quercetin. This antioxidant is very good at reducing free radicals in the body and helping to fight inflammation (which can cause signs of premature aging and may lead to some chronic diseases). Large doses of quercetin have also been shown to possible help prevent upper-respiratory infections in those who work out strenuously.
Those who eat apples regularly are much less likely to suffer from metabolic syndrome – a group of ailments including high blood pressure, elevated cholesterol levels, and excess abdominal fat – which can boost the risk for heart disease and type-2 diabetes. Regular apple consumption also reduces levels of C-reactive protein in the blood, which may also increase the risk of metabolic syndrome, as well as increasing the likelihood of high blood pressure.
Studies show that apples contain a group of beneficial compounds that help prevent the proliferation of cancer cells in places like the lungs and pancreas, while helping to prevent the formation of tumors.
One medium apple with skin supplies about five grams of fiber. In addition to contributing to regularity, fiber also promotes weight loss, lowers cholesterol, and helps the body store glucose (energy) in the bloodstream. More than half an apple’s fiber is in the peel.
Apples are about 85 percent water – eating one medium apple is like drinking about five ounces of water. Be sure to leave the skin on as the skin supplies the majority of the fiber and the phytonutrients. Men’s Fitness 10/08.
THE BREAKFAST INGREDIENT OF CHAMPIONS - Wish you didn’t get so winded when hiking up the stairs or that last hill on your jog? Then start your day with oats, bran, or anything high in fiber. It may not give you the lung capacity of Michael Phelps, but fiber could help you breathe easier. New research shows that dietary fiber may improve lung performance.
Breathe Easier: In a study, people who ate at least 27 grams of fiber per day had better lung capacity than people who got less than 10 grams. The high-fiber eaters were also 15 percent less likely to develop chronic obstructive pulmonary disease, an irreversible lung condition that makes it hard to breathe. Fiber may protect lungs by reducing tissue-damaging inflammation. The antioxidants in fiber probably help protect lung cells, too
Fiber is also good for your waistline. Want to lose a few pounds before Speedo season? Fiber helps fill you up, so you munch less. A high fiber diet may also lower blood pressure.
Increasing fiber intake may also aid your bowels. It’s no secret that fiber helps keep you regular. Consider popcorn for a snack, as it is low in calories and fat and very high in fiber. Real Age 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
BLACK TEA MAY HELP PREVENT PARKINSON’S DISEASE – according to a study in the American Journal of Epidemiology that followed more than 63,000 middle-aged and older people for seven years, those who drank the most black tea (averaging 23 cups a month, which works out to about 6 ounces a day) had a dramatically reduced risk of Parkinson’s disease, compared to tea abstainers. While coffee and caffeine have also been linked to reduced Parkinson’s disease risk, the protective effect of black tea in this study was due to ingredients other than its caffeine. No association was seen for green tea. University of California Berkeley Wellness Letter 6/08.
COMBO THERAPY FIGHTS PROSTATE CANCER BETTER – a recent study shows that combining hormones and radiation therapy cuts the number of deaths from a particular type of prostate cancer in half. Some cancer-treatment experts believe that the results from this study will change the way prostate cancer patients are treated where this combination is not standard practice, especially outside the United States.
Swedish researchers focused on nearly 900 men with locally advanced prostate tumors, which have emerged beyond the edge of the prostate gland but have not yet invaded the lymph nodes or other organs.
About half of the men were randomly selected to get only hormone therapy, which cuts off the testosterone that fuels prostate tumors. The other half got hormones plus radiation treatments.
After ten years, 12 percent of the men on combination therapy died of prostate cancer, compared with 24 percent of the men who got hormones alone. In the same time period, 30 percent of the men given combination therapy died of any cause, compared with 39 percent of the men who got hormones alone. USA Today 12/16/08.
MORE BENEFITS OF LOWER BLOOD PRESSURE – keeping blood pressure under control may help prevent or limit age-related cognitive decline. According to Archives of Neurology, lowering high blood pressure is probably as good for the brain as for the heart. Previous studies have found that lowering it with medication significantly reduced the risk of Alzheimer’s disease, while another study found that controlling blood pressure helped younger people maintain mental function. University of California Berkeley Wellness Letter 6/08.
ANOTHER “MILK” – milk from cows is a good source of protein, calcium, potassium, and vitamin D. “Milk” can also be made from nuts, rice, soy, oats, and even hemp. These beverages are not nutritionally equivalent to dairy milk, but each has something to offer, especially if fortified. They can be good choices for those who are lactose-intolerant.
SOY MILK: made by soaking, crushing, cooking and straining soybeans, some soy milks provide as much protein as dairy milk, as well as B vitamins, phosphorus, iron copper, magnesium, potassium, and often some fiber (dairy milk has no fiber). Soy milk also contains isoflavones, potentially healthful plant chemicals. The FDA allows health claims that soy protein lowers blood cholesterol, but recent studies have found little effect.
NUT MILK: often made from ground almonds or hazelnuts, nut milks have little protein, but are relatively low in calories and provide nutrients found in nuts including vitamin E, manganese, magnesium, and copper. The small amount of fat in nut milk is unsaturated and thus heart-healthy.
RICE MILK: consisting mostly of carbohydrates, rice milk is low in protein and fat (some have added vegetable oil). Though usually made from brown rice, the “milk” has no fiber and is thin in consistency. It is naturally sweeter than other nondairy beverages and least likely to cause allergies.
OAT MILK: made from oat groats (oats that have been cleaned, toasted, and hulled), oat milk contains about half the protein of dairy milk. Oat bran may be added as a source of fiber. It is slightly sweet with a thin consistency, similar to skim or 1% milk.
HEMP MILK: from the seeds of the industrial hemp plant, hemp milk supplies protein, omega-3 fats similar to those in flaxseeds, and other healthful unsaturated fats. The crop is banned in the U.S., but processed hemp foods can be imported legally, mostly from Canada. Hemp is considered eco-friendly because it needs little water and no pesticides.
If you drink nondairy beverages in place of cow’s milk, look for ones with added calcium and vitamin D. Many are also fortified with B12 (an advantage for vegans who do not get much B12 in their diets) and other nutrients.
Most nondairy beverages are sweetened with sugar (such as evaporated cane juice, rice syrup, or barley malt), which increases calories. Chocolate and other flavored beverages have even more sugar than plain or original varieties – the equivalent of as much as five teaspoons a cup and up to 170 calories. Compare labels as unsweetened versions have as few as 35 calories a cup.
Though the fat in these beverages is heart-healthy unsaturated fat, nonfat versions have fewer calories.
Coconut milk, made from grated and squeezed coconut “meat” is a super-high-calorie, high-fat nondairy beverage. It is not recommended for drinking straight up or for cereal, but can be used in small amounts in cooking. University of California Berkeley Wellness Letter 10/08
BIRTH CONTROL PILLS AND OVARIAN CANCER – researchers at the University of Hawaii confirmed that the longer a woman takes the Pill, the greater the reduction in risk of ovarian cancer, and that the effect lasts at least three decades after use is stopped. Women known to be at high risk for ovarian cancer because of family history may be advised to take the Pill as a preventive. University of California Berkeley Wellness Letter 7/08.
EXERCISE FOR ARTHRITIS – exercise stimulates cartilage to take up more nutrients and repair itself. Physical activity appears to help people with osteoarthritis to reduce pain and stiffness and to cope better with daily activities.
A study published in Arthritis Care and Research looked at several hundred older people who started range-of-motion exercises. These gentle exercises enabled these arthritis sufferers to become more active with less pain.
Any kind of low-impact exercise such as walking, cycling, or swimming is beneficial. University of California Berkeley Wellness Letter 7/08.
APPLE MAGIC – an apple’s skin is one of the very best food sources of a substance called quercetin. This antioxidant is very good at reducing free radicals in the body and helping to fight inflammation (which can cause signs of premature aging and may lead to some chronic diseases). Large doses of quercetin have also been shown to possible help prevent upper-respiratory infections in those who work out strenuously.
Those who eat apples regularly are much less likely to suffer from metabolic syndrome – a group of ailments including high blood pressure, elevated cholesterol levels, and excess abdominal fat – which can boost the risk for heart disease and type-2 diabetes. Regular apple consumption also reduces levels of C-reactive protein in the blood, which may also increase the risk of metabolic syndrome, as well as increasing the likelihood of high blood pressure.
Studies show that apples contain a group of beneficial compounds that help prevent the proliferation of cancer cells in places like the lungs and pancreas, while helping to prevent the formation of tumors.
One medium apple with skin supplies about five grams of fiber. In addition to contributing to regularity, fiber also promotes weight loss, lowers cholesterol, and helps the body store glucose (energy) in the bloodstream. More than half an apple’s fiber is in the peel.
Apples are about 85 percent water – eating one medium apple is like drinking about five ounces of water. Be sure to leave the skin on as the skin supplies the majority of the fiber and the phytonutrients. Men’s Fitness 10/08.
THE BREAKFAST INGREDIENT OF CHAMPIONS - Wish you didn’t get so winded when hiking up the stairs or that last hill on your jog? Then start your day with oats, bran, or anything high in fiber. It may not give you the lung capacity of Michael Phelps, but fiber could help you breathe easier. New research shows that dietary fiber may improve lung performance.
Breathe Easier: In a study, people who ate at least 27 grams of fiber per day had better lung capacity than people who got less than 10 grams. The high-fiber eaters were also 15 percent less likely to develop chronic obstructive pulmonary disease, an irreversible lung condition that makes it hard to breathe. Fiber may protect lungs by reducing tissue-damaging inflammation. The antioxidants in fiber probably help protect lung cells, too
Fiber is also good for your waistline. Want to lose a few pounds before Speedo season? Fiber helps fill you up, so you munch less. A high fiber diet may also lower blood pressure.
Increasing fiber intake may also aid your bowels. It’s no secret that fiber helps keep you regular. Consider popcorn for a snack, as it is low in calories and fat and very high in fiber. Real Age 12/08.
Friday, May 1, 2009
Health News
REPORTING POINT 05/09
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
TAKE IT SLOWLY – does eating more slowly mean you eat less? Yes, according to researchers who told normal-weight test subjects to eat as much lunch as they wanted either:
Quickly – using a soup spoon and eating as fast as possible with no pauses between bites, but not to the point of discomfort, or
Slowly – using a small spoon, taking small bites, putting down the spoon between each bite, and chewing each bite 20 to 30 times.
During the quick meals, which averaged nine minutes in length, the test subjects consumed more calories (645) than during the slow meals (580), which averaged 29 minutes and the test subjects reported feeling fuller after the slow meals.
Taking it slowly during a typical Southwest multi-leg day can be difficult, but if it is possible, slow down, enjoy your meal, and in the process, consume less calories. Nutrition Action Healthletter 10/08.
MOTORCYCLE MORTALITY – motorcycles are more popular than ever in the U.S. and the average age of riders has gone up. An analysis of federal data found that motorcycles account for 2 percent of vehicles but 10 percent of all traffic fatalities. Nearly half of riders killed are age 40 or older (up from just 9 percent in 1985); a quarter of the riders are 50 or older. Though helmets save lives, helmet use has declined, largely because only 20 states now require them for all riders (47 states did in 1985). University of California Berkeley Wellness Letter 7/08.
MORE ON VITAMIN D – this vitamin is looking more like a “wonder” nutrient. According to a Creighton University study presented at the annual American Dietetic Association, vitamin D deficiency is not only on the rise in the United States, but also may be associated with the development of cancer, diabetes, and more. To get more vitamin D in the diet, consider eating salmon, eggs, or milk. Supplements can also help if they provide at least 100 IU a day. Men’s Fitness 10/08.
HITTING “THE WALL” DURING STRENUOUS EXERCISE? – glycogen (the body’s fuel for muscles) depletion has traditionally been the concern of endurance athletes as well as serious strength athletes. The brain requires glucose all the time. If blood sugar is not maintained, then symptoms of fatigue, disorientation, confusion and deterioration of performance is inevitable. In healthy individuals, a complex cascade of hormones helps the body maintain proper glucose levels despite the demands on circulating sugar, muscle glycogen stores, and liver glycogen reserves.
At the start of endurance athletic sessions, the body relies heavily on stored muscle glycogen. Blood glucose and circulating fatty acids pick up the slack as time goes on. If muscle or liver glycogen runs out, you will “bonk” and be unable to continue at the desired level of exercise.
Muscle glycogen levels following multiple resistance sets can be reduced by as much as 40 percent; doubling the intensity of the workout doubles the breakdown.
By consuming a carbohydrate or carbohydrate/protein sports drink during a workout, muscle glycogen levels can be maintained throughout a strenuous workout.
John Ivy, Ph.D. (Exercise Physiology) and Robert Portman Ph.D. (Biochemistry) have studied the effect of carbohydrate supplementation during resistance exercise. They found that when the carbohydrate supplements were provided, the decline in muscle glycogen was 50 percent less and that subjects could perform more work than subjects receiving flavored water.
The latest research now shows that the addition of protein to a carbohydrate supplement during resistance exercise offers further advantages in terms of preserving muscle protein, increasing protein synthesis, and even extending endurance. The addition of protein to a carbohydrate supplement promotes the metabolism of the ingested protein and lessens the demand for amino acid release from the muscles which delays fatigue onset. These results were attained by adding protein to a carbohydrate supplement provided at the beginning of exercise.
The addition of protein to a carbohydrate supplement has been shown to extend muscular endurance for extended exercise sessions. Researchers at the University of Texas Austin found that a carbohydrate/protein drink improved endurance 57 percent compared with water and 24 percent compared with a carbohydrate-electrolyte drink. The improvement in endurance was thought to be due to a sparing of muscle glycogen.
Another indicated result of taking this protein/carbohydrate supplement before strenuous exercise was the reduction of immune system suppression. During moderately-intensity exercise, immune function is heightened, increasing resistance to infection. However, with strenuous and sustained exercise, the immune system is suppressed and the risk of infection is increased.
The immune system is closely linked to the neuroendocrine system, which controls the release of hormones. During strenuous and sustained exercise, this system is activated, causing the release of cortisol. Cortisol lowers the concentration and activities of many of the important immune cells that fight infection.
Carbohydrate supplementation during exercise helps maintain immune system function and blunts the rise of cortisol. Combining protein with carb supplements offers additional endurance benefits and also enables the body to recovery more quickly after a hard workout. Nutrient Timing – the Future of Sports Nutrition, Bicycling 10/08.
HEALTHIEST AIRPORTS – Health magazine has ranked the healthiest airports from the passengers’ perspective which considered amenities and services that promote healthy living and lower passenger stress.
The criteria included food, relaxation zones, walking paths, music, lighting, environmental programs and safety technology. Industry data and a panel of experts were used in compiling the list. The ten top airports listed include six on the Southwest system:
PHX – cited for “healthful” restaurants, video-paging system, two pet parks and clean bathrooms.
BWI – soft music and lighting, a spa and a hiking path near the airport.
ORD – healthy restaurant food, children’s play areas and the fitness facility in its on-site Hilton Hotel
DTW – storm-ready police officers and employees who are trained as bad-weather spotters, healthy restaurant food
DEN – solar energy panels, recycling of de-icing fluids, an art collection, free Wi-Fi and healthy restaurants
DCA (Washington Reagan) – art collection, a walking and biking path
DFW – children’s play areas, hybrid/CNG vehicles, healthy restaurant food
BOS – environmental initiatives, CNG shuttle buses
PDX – a paved bicycle and walking path, covered bicycle parking, local musicians playing in the terminals
PHL – a health clinic, free Wi-Fi on weekends. (Pass on the Philly cheesesteak!-LK) USA Today 12/07/08.
HOW MUCH ARE YOU GETTING? – humans absorb radiation from a variety of sources. Most experts believe that the average adult can absorb 3 mSv per year quite safely and up to 20 mSv if one has medical tests that call for CT scans.
mSv is a millisievert, the scientific unit of measurement for radiation dose. At high levels, radiation can mutate the structure (genetic components) of a body’s dividing or reproducing cells and increase cancer risks.
The following table shows radiation exposure from a variety of sources:
RADIATION AMOUNT
CT scan, full body 10-12 mSv
CT scan, chest or pelvis 4-8 mSv
Natural background radiation (from sunlight, radon gas) from
living in high-altitude cities per year(i.e. Denver, Salt Lake City) 6 mSv
Natural background radiation from living at sea level (LAX-PHX) 3 mSv
Mammogram 1-2 mSv
High-mileage frequent flying (100,000-450,000 miles per year) 1-6.7 mSv
X-ray of chest (or ankle to diagnose broken bones) 0.1-0.6 mSv
DEXA (bone-density scan) .01-.05 mSv
Dental X-ray (bitewing) 0.02 mSv
Single flight, coast to coast .01-.03 mSv
(Of course it is important to remember that radiation exposure is dependent upon altitude and latitude. The higher the altitude and the higher the latitude; the greater the exposure to cosmic and solar radiation for flight crews – LK.) Health 6/08, American College of Radiology, American Association of Physical Medicine.
COLONOSCOPY PREP PILLS CARRY KIDNEY RISK – those who have had a colonoscopy know that the preparation for the procedure is the most unpleasant part of the experience. The colon must be clean for an effective inspection by the doctor.
Now the FDA has issued a warning that two prescription bowel cleansers that contain sodium phosphate may cause kidney damage.
The FDA, which can require warnings only on prescription drugs, also indicated that no over-the-counter sodium phosphate products should be used for bowel-cleansing. This led the largest manufacturer of these non-prescription products (Fleet Co.) to issue a voluntary recall of Phospho-soda, which is used in colonoscopy preparation.
Some gastroenterologists recommend switching older patients or those susceptible to kidney damage to fluid bowel-cleansers that do not contain sodium phosphate and avoid taking the pills in colonoscopy preps.
If you are considering a colonoscopy in the future, consult with your physician about the alternatives to prepping with products containing sodium phosphates. USA Today 12/16/08.
OMEGA-3 FORTIFIED FOODS NOT AS BENEFICIAL AS FISH SOURCES – omega-3 fats are being added to many foods, from mayonnaise and eggs to cereals, pastas, breads, and toaster waffles. There are two different sources of omega-3s. The types from fish [(eicosapentenoic acid (EPA) and docosahexenoic acid (DHA)] –have known heart benefits.
Most fortified foods contain small amounts of the related omega-3 fat found in plants called alpha-linolenic acid, which our bodies convert inefficiently into EPA and DHA. Alpha-linolenic acid (found in flaxseeds and walnuts) may have some health benefits of its own, but it cannot replace those from fish. University of California Berkeley Wellness Letter 6/08.
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
TAKE IT SLOWLY – does eating more slowly mean you eat less? Yes, according to researchers who told normal-weight test subjects to eat as much lunch as they wanted either:
Quickly – using a soup spoon and eating as fast as possible with no pauses between bites, but not to the point of discomfort, or
Slowly – using a small spoon, taking small bites, putting down the spoon between each bite, and chewing each bite 20 to 30 times.
During the quick meals, which averaged nine minutes in length, the test subjects consumed more calories (645) than during the slow meals (580), which averaged 29 minutes and the test subjects reported feeling fuller after the slow meals.
Taking it slowly during a typical Southwest multi-leg day can be difficult, but if it is possible, slow down, enjoy your meal, and in the process, consume less calories. Nutrition Action Healthletter 10/08.
MOTORCYCLE MORTALITY – motorcycles are more popular than ever in the U.S. and the average age of riders has gone up. An analysis of federal data found that motorcycles account for 2 percent of vehicles but 10 percent of all traffic fatalities. Nearly half of riders killed are age 40 or older (up from just 9 percent in 1985); a quarter of the riders are 50 or older. Though helmets save lives, helmet use has declined, largely because only 20 states now require them for all riders (47 states did in 1985). University of California Berkeley Wellness Letter 7/08.
MORE ON VITAMIN D – this vitamin is looking more like a “wonder” nutrient. According to a Creighton University study presented at the annual American Dietetic Association, vitamin D deficiency is not only on the rise in the United States, but also may be associated with the development of cancer, diabetes, and more. To get more vitamin D in the diet, consider eating salmon, eggs, or milk. Supplements can also help if they provide at least 100 IU a day. Men’s Fitness 10/08.
HITTING “THE WALL” DURING STRENUOUS EXERCISE? – glycogen (the body’s fuel for muscles) depletion has traditionally been the concern of endurance athletes as well as serious strength athletes. The brain requires glucose all the time. If blood sugar is not maintained, then symptoms of fatigue, disorientation, confusion and deterioration of performance is inevitable. In healthy individuals, a complex cascade of hormones helps the body maintain proper glucose levels despite the demands on circulating sugar, muscle glycogen stores, and liver glycogen reserves.
At the start of endurance athletic sessions, the body relies heavily on stored muscle glycogen. Blood glucose and circulating fatty acids pick up the slack as time goes on. If muscle or liver glycogen runs out, you will “bonk” and be unable to continue at the desired level of exercise.
Muscle glycogen levels following multiple resistance sets can be reduced by as much as 40 percent; doubling the intensity of the workout doubles the breakdown.
By consuming a carbohydrate or carbohydrate/protein sports drink during a workout, muscle glycogen levels can be maintained throughout a strenuous workout.
John Ivy, Ph.D. (Exercise Physiology) and Robert Portman Ph.D. (Biochemistry) have studied the effect of carbohydrate supplementation during resistance exercise. They found that when the carbohydrate supplements were provided, the decline in muscle glycogen was 50 percent less and that subjects could perform more work than subjects receiving flavored water.
The latest research now shows that the addition of protein to a carbohydrate supplement during resistance exercise offers further advantages in terms of preserving muscle protein, increasing protein synthesis, and even extending endurance. The addition of protein to a carbohydrate supplement promotes the metabolism of the ingested protein and lessens the demand for amino acid release from the muscles which delays fatigue onset. These results were attained by adding protein to a carbohydrate supplement provided at the beginning of exercise.
The addition of protein to a carbohydrate supplement has been shown to extend muscular endurance for extended exercise sessions. Researchers at the University of Texas Austin found that a carbohydrate/protein drink improved endurance 57 percent compared with water and 24 percent compared with a carbohydrate-electrolyte drink. The improvement in endurance was thought to be due to a sparing of muscle glycogen.
Another indicated result of taking this protein/carbohydrate supplement before strenuous exercise was the reduction of immune system suppression. During moderately-intensity exercise, immune function is heightened, increasing resistance to infection. However, with strenuous and sustained exercise, the immune system is suppressed and the risk of infection is increased.
The immune system is closely linked to the neuroendocrine system, which controls the release of hormones. During strenuous and sustained exercise, this system is activated, causing the release of cortisol. Cortisol lowers the concentration and activities of many of the important immune cells that fight infection.
Carbohydrate supplementation during exercise helps maintain immune system function and blunts the rise of cortisol. Combining protein with carb supplements offers additional endurance benefits and also enables the body to recovery more quickly after a hard workout. Nutrient Timing – the Future of Sports Nutrition, Bicycling 10/08.
HEALTHIEST AIRPORTS – Health magazine has ranked the healthiest airports from the passengers’ perspective which considered amenities and services that promote healthy living and lower passenger stress.
The criteria included food, relaxation zones, walking paths, music, lighting, environmental programs and safety technology. Industry data and a panel of experts were used in compiling the list. The ten top airports listed include six on the Southwest system:
PHX – cited for “healthful” restaurants, video-paging system, two pet parks and clean bathrooms.
BWI – soft music and lighting, a spa and a hiking path near the airport.
ORD – healthy restaurant food, children’s play areas and the fitness facility in its on-site Hilton Hotel
DTW – storm-ready police officers and employees who are trained as bad-weather spotters, healthy restaurant food
DEN – solar energy panels, recycling of de-icing fluids, an art collection, free Wi-Fi and healthy restaurants
DCA (Washington Reagan) – art collection, a walking and biking path
DFW – children’s play areas, hybrid/CNG vehicles, healthy restaurant food
BOS – environmental initiatives, CNG shuttle buses
PDX – a paved bicycle and walking path, covered bicycle parking, local musicians playing in the terminals
PHL – a health clinic, free Wi-Fi on weekends. (Pass on the Philly cheesesteak!-LK) USA Today 12/07/08.
HOW MUCH ARE YOU GETTING? – humans absorb radiation from a variety of sources. Most experts believe that the average adult can absorb 3 mSv per year quite safely and up to 20 mSv if one has medical tests that call for CT scans.
mSv is a millisievert, the scientific unit of measurement for radiation dose. At high levels, radiation can mutate the structure (genetic components) of a body’s dividing or reproducing cells and increase cancer risks.
The following table shows radiation exposure from a variety of sources:
RADIATION AMOUNT
CT scan, full body 10-12 mSv
CT scan, chest or pelvis 4-8 mSv
Natural background radiation (from sunlight, radon gas) from
living in high-altitude cities per year(i.e. Denver, Salt Lake City) 6 mSv
Natural background radiation from living at sea level (LAX-PHX) 3 mSv
Mammogram 1-2 mSv
High-mileage frequent flying (100,000-450,000 miles per year) 1-6.7 mSv
X-ray of chest (or ankle to diagnose broken bones) 0.1-0.6 mSv
DEXA (bone-density scan) .01-.05 mSv
Dental X-ray (bitewing) 0.02 mSv
Single flight, coast to coast .01-.03 mSv
(Of course it is important to remember that radiation exposure is dependent upon altitude and latitude. The higher the altitude and the higher the latitude; the greater the exposure to cosmic and solar radiation for flight crews – LK.) Health 6/08, American College of Radiology, American Association of Physical Medicine.
COLONOSCOPY PREP PILLS CARRY KIDNEY RISK – those who have had a colonoscopy know that the preparation for the procedure is the most unpleasant part of the experience. The colon must be clean for an effective inspection by the doctor.
Now the FDA has issued a warning that two prescription bowel cleansers that contain sodium phosphate may cause kidney damage.
The FDA, which can require warnings only on prescription drugs, also indicated that no over-the-counter sodium phosphate products should be used for bowel-cleansing. This led the largest manufacturer of these non-prescription products (Fleet Co.) to issue a voluntary recall of Phospho-soda, which is used in colonoscopy preparation.
Some gastroenterologists recommend switching older patients or those susceptible to kidney damage to fluid bowel-cleansers that do not contain sodium phosphate and avoid taking the pills in colonoscopy preps.
If you are considering a colonoscopy in the future, consult with your physician about the alternatives to prepping with products containing sodium phosphates. USA Today 12/16/08.
OMEGA-3 FORTIFIED FOODS NOT AS BENEFICIAL AS FISH SOURCES – omega-3 fats are being added to many foods, from mayonnaise and eggs to cereals, pastas, breads, and toaster waffles. There are two different sources of omega-3s. The types from fish [(eicosapentenoic acid (EPA) and docosahexenoic acid (DHA)] –have known heart benefits.
Most fortified foods contain small amounts of the related omega-3 fat found in plants called alpha-linolenic acid, which our bodies convert inefficiently into EPA and DHA. Alpha-linolenic acid (found in flaxseeds and walnuts) may have some health benefits of its own, but it cannot replace those from fish. University of California Berkeley Wellness Letter 6/08.
Wednesday, April 1, 2009
Health News
REPORTING POINT 04/09
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
DIABETES 101 – 57 million people - 40 percent of those aged 40 to 70 – have pre-diabetes in America. One out of four Americans aged 60 or older now have the disease.
Diabetes is an almost totally avoidable disease – it is estimated that more than 92 percent of the cases could be avoided by diet and lifestyle.
Weight, especially around the waist, is the strongest risk factor by far for diabetes. But losing excess pounds is not the only strategy. Most people will not get down to their optimum weight, so diet quality is almost as important as weight control.
In type 1 diabetes, the beta-cells in the pancreas no longer produce insulin, the hormone that works like a key to admit fuel (blood sugar) into muscle, fat, and other body cells. Scientists believe that type 1 diabetes is triggered by genes, viruses, or an auto-immune disorder, rather than by diet, inactivity, or obesity.
Roughly 90 to 95 percent of people with diabetes have type 2, which means that their insulin does not do its job well. Their bodies require more and more insulin to metabolize blood glucose until the pancreas can no longer keep up with the demand. That “insulin resistance” leaves excess sugar in the bloodstream, which damages small blood vessels in the eyes, kidneys, and other organs
Getting blood sugar levels reasonably well controlled can dramatically lower the risk of eye and kidney disease, which lead to blindness and dialysis.
Diabetes makes larger blood vessels more susceptible to heart attacks and strokes. Seventy percent of people with diabetes die of cardiovascular disease.
The 57 million Americans who have pre-diabetes (fasting blood sugar levels between 100 and 125) do not know that they have a problem as their blood sugar levels are not normal. These people are at risk for complications that ultimately can lead to kidney failure, blindness, and amputations and they are already at excess risk for cardiovascular disease.
Clearly, the answer for everyone – those who have or want to avoid both diabetes and pre-diabetes – is to keep blood sugar levels in or near the normal range. The question is how?
WEIGHT & EXERCISE
There is a definite link between weight and diabetes. More than 80 percent of people with diabetes are overweight or obese.
Scientists know that fat cells, especially in the deeper visceral fat around the belly, produce hormones and other chemical messengers called adipokines. These can produce a state of inflammation, and that interferes with the insulin receptors on cells. (Inflammation is the body’s immune response to injury. Very low levels of chronic inflammation throughout the body – with no visible signs like redness, swelling, or pain – may raise the risk of diabetes, heart disease, and other illnesses.)
It is not necessary to lose all the extra fat cells in the body to minimize risk. In the Diabetes Prevention Program, researchers randomly assigned more than 3,000 people with blood sugar levels at or just below the pre-diabetes range to a placebo, metformin (a drug that lowers blood sugar), or to “lifestyle” changes.
The goal was to have the “lifestyle” people lose weight by boosting exercise (to 2 ½ hours a week of brisk walking or a similar activity) and adopting a healthy lower-fat diet. The results were so dramatic that the study had to be stopped early. After three years, the “lifestyle intervention” cut the risk of diabetes in these high-risk individuals by more than half. The key to prevention is weight loss.
Weight loss is really driving the benefit. Exercise contributed to weight loss, and in people who did not lose weight, exercise was helpful in reducing risk, but weight loss trumped exercise.
The participants did not have to lose that much weight – the average was about 14 pounds initially, and it dropped to about 9 pounds after three years. That is only about a 7 percent weight loss initially and a 4.5 percent weight loss after three years. People are surprised that preventing diabetes does not require a bigger weight loss. The drug that lowered blood sugar also works, but only about half as well as weight loss did.
The Diabetes Prevention Program is extremely strong proof that weight loss that is achievable can have tremendous effect.
FATS
Polyunsaturated fats are beneficial for a reduction of diabetes risk – identical to what we see for cardiovascular disease risk while trans fats are adverse and increase risk.
The Nurses’ Health Study, which tracked more than 84,000 women for 14 years, found a 30 percent higher risk of diabetes in those who reported eating the most trans fat than those eating the least.
The study also found a 25 percent lower risk in those who reported eating the most polyunsaturated fats (found in foods like soybean oil, nuts, and fish) than in those who reported eating the least.
Fats probably alter the structure of cell membranes. Polyunsaturated fats may make membranes more fluid, and that probably reduces insulin resistance.
Trans fat increases inflammation factors, while most polyunsaturated fats reduce them. Consumption of polyunsaturated fats may help explain why women who reported eating nuts and peanut butter at least five times a week had a 20 to 30 percent lower risk of diabetes than those who almost never ate these foods.
But polyunsaturated fats are only part of the explanation. The fiber, magnesium, or other nutrients in nuts may also matter. Trans fat may promote diabetes by boosting belly fat.
Trans fat is rapidly disappearing from supermarkets, though it is still added to some pie crusts, cake frostings, frozen pizzas, microwave popcorns, and refrigerated biscuits, among other foods. Also restaurant foods like French fries, fried chicken, and pastries that are made with partially hydrogenated oils contain trans fats. [When shopping, search the labels to see if any hydrogenated or partially hydrogenated oils are used – these are the ingredients that contain harmful trans fats (under FDA guidelines, a food can contain up to ½ gram of trans fat per serving and show “trans fat free” on the label – LK)].
CARBS
The evidence is moderately strong that refined carbohydrates and a high glycemic load increase the risk of diabetes, while a diet high in whole grains and fiber and a low glycemic load are associated with a lower risk.
A study of more than 42,000 men and another study of 75,000 women showed those who ate the most whole grains had a 40 percent lower risk of diabetes than those who ate the least.
It is not just the fiber in these whole grains; it is also the nutrients, which get stripped away when grains are refined.
Among those nutrients are magnesium and chromium. Those people who ate the most magnesium-rich foods (like whole grains, nuts, leafy greens, and beans) had about a 20 percent lower risk of diabetes. There is a lot of evidence that magnesium improves insulin resistance and this is also true for chromium.
Whole grains may also lower the risk of diabetes because some of them have a lower glycemic load – causing less of a jump in blood sugar levels when compared to refined grains.
Whole grains are more likely to slow the absorption of food if they are intact and not finely milled so you are better off with whole wheat bulgur than whole wheat bread.
SWEET DRINKS
When it comes to diabetes, sweet beverages seem to be a special problem. Their high-fructose corn syrup and other sugars increase the demand for insulin and have a high glycemic load. It appears that the sugar that you drink may add more fat than the sugar that you chew. Liquid calories do not seem to lead to satiety and the reduction in the subsequent food intake that one might have with solid food calories.
This may explain why people who drank at least one sugar-sweetened soft drink or fruit punch a day had nearly twice the risk of diabetes over four years as those who drink less than one a month.
Fruit juice may also promote diabetes. Fruit juice and fruit punch, but not fruit, are associated with an increased risk of diabetes.
Other sweets are not harmless. Any kinds of sugars are adverse, but consuming sugars as beverages does seem to be worse because you can take in such large amounts so easily.
MEAT & IRON
In a study of roughly 70,000 women, those who ate the most red meat (about one serving a day) had a 22 percent higher risk of diabetes than those who the least (about one serving per week).
One possible explanation: iron, or more precisely, the heme iron found in animal foods. Heme iron is much more readily absorbed, even if you already have enough in your body. The body is better at regulating the non-heme iron that we get from plants and supplements.
Another study of more than 35,000 women, those who consumed the most heme iron had a higher risk of diabetes that those who consumed the least. It appears that in extreme cases of iron overload, called hemochromatosis, there is damage to the beta-cells in the pancreas that secrete insulin, making the iron act toxic in the body.
Also, the sodium nitrite that is added to processed meats (like hot dogs, bacon, and lunch meats) for color and as a preservative could also play a role. Those who eat the most processed meats (five times a week) have a 46 percent higher risk of diabetes than those who eat the least (twice a month). The nitrosated compounds could be directly toxic to beta-cells.
COFFEE
The evidence is very consistent that both caffeinated and decaf coffees reduce the risk of diabetes.
One study showed the risk of diabetes was 13 percent lower for those who drank one cup a day, 42 percent lower for those who drank two to three cups a day, and 47 percent lower for those who drank at least four cups a day. Tea did not raise or lower the risk.
Coffee is a huge source of antioxidants. In some people it may be the most important source of antioxidants if these people avoid fruits and vegetables.
ALCOHOL
Moderate, not heavy, alcohol consumption – one or two drinks a day for men and one drink for women – is linked to a lower risk of diabetes.
Alcohol seems to reduce glucose production by the liver and may have a direct effect on insulin resistance that may be due to reduced inflammation.
Inflammation seems to interfere with insulin signaling which is a major risk factor for diabetes.
VITAMIN D
Numerous studies have shown people with higher blood levels of vitamin D (usually higher dairy or calcium intakes) are less likely to have diabetes.
Those with lower vitamin D levels (older people, those who exercise less, have less exposure to sunlight, and those who eat a less healthy diet) are at greater risk for the disease, especially those who are overweight. Obesity itself means lower vitamin D levels.
Vitamin D is stored in adipose tissue, so if you have more fat, more vitamin D is stored and less is available to circulate. Researchers have tried to increase the intake of vitamin D to see if it keeps blood sugar levels or diabetes rates from climbing and the results appear promising.
Vitamin D may ward off diabetes because beta-cells in the pancreas convert vitamin D into the active form. Vitamin D reduces inflammation, which is a cause of insulin resistance. However, vitamin D does not seem to help people who already have the disease as the beta-cells are no longer working.
OTHER FACTORS
An hour a day of brisk walking trims the risk of diabetes by 34 percent.
Smoking raises the risk of diabetes and of course, genetics place a large role. Diet and lifestyle factors become even more important if you have a close relative with diabetes. Nutrition Action Healthletter 9/08, Bicycling 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
DIABETES 101 – 57 million people - 40 percent of those aged 40 to 70 – have pre-diabetes in America. One out of four Americans aged 60 or older now have the disease.
Diabetes is an almost totally avoidable disease – it is estimated that more than 92 percent of the cases could be avoided by diet and lifestyle.
Weight, especially around the waist, is the strongest risk factor by far for diabetes. But losing excess pounds is not the only strategy. Most people will not get down to their optimum weight, so diet quality is almost as important as weight control.
In type 1 diabetes, the beta-cells in the pancreas no longer produce insulin, the hormone that works like a key to admit fuel (blood sugar) into muscle, fat, and other body cells. Scientists believe that type 1 diabetes is triggered by genes, viruses, or an auto-immune disorder, rather than by diet, inactivity, or obesity.
Roughly 90 to 95 percent of people with diabetes have type 2, which means that their insulin does not do its job well. Their bodies require more and more insulin to metabolize blood glucose until the pancreas can no longer keep up with the demand. That “insulin resistance” leaves excess sugar in the bloodstream, which damages small blood vessels in the eyes, kidneys, and other organs
Getting blood sugar levels reasonably well controlled can dramatically lower the risk of eye and kidney disease, which lead to blindness and dialysis.
Diabetes makes larger blood vessels more susceptible to heart attacks and strokes. Seventy percent of people with diabetes die of cardiovascular disease.
The 57 million Americans who have pre-diabetes (fasting blood sugar levels between 100 and 125) do not know that they have a problem as their blood sugar levels are not normal. These people are at risk for complications that ultimately can lead to kidney failure, blindness, and amputations and they are already at excess risk for cardiovascular disease.
Clearly, the answer for everyone – those who have or want to avoid both diabetes and pre-diabetes – is to keep blood sugar levels in or near the normal range. The question is how?
WEIGHT & EXERCISE
There is a definite link between weight and diabetes. More than 80 percent of people with diabetes are overweight or obese.
Scientists know that fat cells, especially in the deeper visceral fat around the belly, produce hormones and other chemical messengers called adipokines. These can produce a state of inflammation, and that interferes with the insulin receptors on cells. (Inflammation is the body’s immune response to injury. Very low levels of chronic inflammation throughout the body – with no visible signs like redness, swelling, or pain – may raise the risk of diabetes, heart disease, and other illnesses.)
It is not necessary to lose all the extra fat cells in the body to minimize risk. In the Diabetes Prevention Program, researchers randomly assigned more than 3,000 people with blood sugar levels at or just below the pre-diabetes range to a placebo, metformin (a drug that lowers blood sugar), or to “lifestyle” changes.
The goal was to have the “lifestyle” people lose weight by boosting exercise (to 2 ½ hours a week of brisk walking or a similar activity) and adopting a healthy lower-fat diet. The results were so dramatic that the study had to be stopped early. After three years, the “lifestyle intervention” cut the risk of diabetes in these high-risk individuals by more than half. The key to prevention is weight loss.
Weight loss is really driving the benefit. Exercise contributed to weight loss, and in people who did not lose weight, exercise was helpful in reducing risk, but weight loss trumped exercise.
The participants did not have to lose that much weight – the average was about 14 pounds initially, and it dropped to about 9 pounds after three years. That is only about a 7 percent weight loss initially and a 4.5 percent weight loss after three years. People are surprised that preventing diabetes does not require a bigger weight loss. The drug that lowered blood sugar also works, but only about half as well as weight loss did.
The Diabetes Prevention Program is extremely strong proof that weight loss that is achievable can have tremendous effect.
FATS
Polyunsaturated fats are beneficial for a reduction of diabetes risk – identical to what we see for cardiovascular disease risk while trans fats are adverse and increase risk.
The Nurses’ Health Study, which tracked more than 84,000 women for 14 years, found a 30 percent higher risk of diabetes in those who reported eating the most trans fat than those eating the least.
The study also found a 25 percent lower risk in those who reported eating the most polyunsaturated fats (found in foods like soybean oil, nuts, and fish) than in those who reported eating the least.
Fats probably alter the structure of cell membranes. Polyunsaturated fats may make membranes more fluid, and that probably reduces insulin resistance.
Trans fat increases inflammation factors, while most polyunsaturated fats reduce them. Consumption of polyunsaturated fats may help explain why women who reported eating nuts and peanut butter at least five times a week had a 20 to 30 percent lower risk of diabetes than those who almost never ate these foods.
But polyunsaturated fats are only part of the explanation. The fiber, magnesium, or other nutrients in nuts may also matter. Trans fat may promote diabetes by boosting belly fat.
Trans fat is rapidly disappearing from supermarkets, though it is still added to some pie crusts, cake frostings, frozen pizzas, microwave popcorns, and refrigerated biscuits, among other foods. Also restaurant foods like French fries, fried chicken, and pastries that are made with partially hydrogenated oils contain trans fats. [When shopping, search the labels to see if any hydrogenated or partially hydrogenated oils are used – these are the ingredients that contain harmful trans fats (under FDA guidelines, a food can contain up to ½ gram of trans fat per serving and show “trans fat free” on the label – LK)].
CARBS
The evidence is moderately strong that refined carbohydrates and a high glycemic load increase the risk of diabetes, while a diet high in whole grains and fiber and a low glycemic load are associated with a lower risk.
A study of more than 42,000 men and another study of 75,000 women showed those who ate the most whole grains had a 40 percent lower risk of diabetes than those who ate the least.
It is not just the fiber in these whole grains; it is also the nutrients, which get stripped away when grains are refined.
Among those nutrients are magnesium and chromium. Those people who ate the most magnesium-rich foods (like whole grains, nuts, leafy greens, and beans) had about a 20 percent lower risk of diabetes. There is a lot of evidence that magnesium improves insulin resistance and this is also true for chromium.
Whole grains may also lower the risk of diabetes because some of them have a lower glycemic load – causing less of a jump in blood sugar levels when compared to refined grains.
Whole grains are more likely to slow the absorption of food if they are intact and not finely milled so you are better off with whole wheat bulgur than whole wheat bread.
SWEET DRINKS
When it comes to diabetes, sweet beverages seem to be a special problem. Their high-fructose corn syrup and other sugars increase the demand for insulin and have a high glycemic load. It appears that the sugar that you drink may add more fat than the sugar that you chew. Liquid calories do not seem to lead to satiety and the reduction in the subsequent food intake that one might have with solid food calories.
This may explain why people who drank at least one sugar-sweetened soft drink or fruit punch a day had nearly twice the risk of diabetes over four years as those who drink less than one a month.
Fruit juice may also promote diabetes. Fruit juice and fruit punch, but not fruit, are associated with an increased risk of diabetes.
Other sweets are not harmless. Any kinds of sugars are adverse, but consuming sugars as beverages does seem to be worse because you can take in such large amounts so easily.
MEAT & IRON
In a study of roughly 70,000 women, those who ate the most red meat (about one serving a day) had a 22 percent higher risk of diabetes than those who the least (about one serving per week).
One possible explanation: iron, or more precisely, the heme iron found in animal foods. Heme iron is much more readily absorbed, even if you already have enough in your body. The body is better at regulating the non-heme iron that we get from plants and supplements.
Another study of more than 35,000 women, those who consumed the most heme iron had a higher risk of diabetes that those who consumed the least. It appears that in extreme cases of iron overload, called hemochromatosis, there is damage to the beta-cells in the pancreas that secrete insulin, making the iron act toxic in the body.
Also, the sodium nitrite that is added to processed meats (like hot dogs, bacon, and lunch meats) for color and as a preservative could also play a role. Those who eat the most processed meats (five times a week) have a 46 percent higher risk of diabetes than those who eat the least (twice a month). The nitrosated compounds could be directly toxic to beta-cells.
COFFEE
The evidence is very consistent that both caffeinated and decaf coffees reduce the risk of diabetes.
One study showed the risk of diabetes was 13 percent lower for those who drank one cup a day, 42 percent lower for those who drank two to three cups a day, and 47 percent lower for those who drank at least four cups a day. Tea did not raise or lower the risk.
Coffee is a huge source of antioxidants. In some people it may be the most important source of antioxidants if these people avoid fruits and vegetables.
ALCOHOL
Moderate, not heavy, alcohol consumption – one or two drinks a day for men and one drink for women – is linked to a lower risk of diabetes.
Alcohol seems to reduce glucose production by the liver and may have a direct effect on insulin resistance that may be due to reduced inflammation.
Inflammation seems to interfere with insulin signaling which is a major risk factor for diabetes.
VITAMIN D
Numerous studies have shown people with higher blood levels of vitamin D (usually higher dairy or calcium intakes) are less likely to have diabetes.
Those with lower vitamin D levels (older people, those who exercise less, have less exposure to sunlight, and those who eat a less healthy diet) are at greater risk for the disease, especially those who are overweight. Obesity itself means lower vitamin D levels.
Vitamin D is stored in adipose tissue, so if you have more fat, more vitamin D is stored and less is available to circulate. Researchers have tried to increase the intake of vitamin D to see if it keeps blood sugar levels or diabetes rates from climbing and the results appear promising.
Vitamin D may ward off diabetes because beta-cells in the pancreas convert vitamin D into the active form. Vitamin D reduces inflammation, which is a cause of insulin resistance. However, vitamin D does not seem to help people who already have the disease as the beta-cells are no longer working.
OTHER FACTORS
An hour a day of brisk walking trims the risk of diabetes by 34 percent.
Smoking raises the risk of diabetes and of course, genetics place a large role. Diet and lifestyle factors become even more important if you have a close relative with diabetes. Nutrition Action Healthletter 9/08, Bicycling 10/08.
Sunday, March 1, 2009
Health News
REPORTING POINT 03/09
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
WHERE THE “BUGS” ARE – there are some very unpleasant germs that are hiding in many common areas – areas that you might not expect. Here are a few of the places you might not have guessed:
Vacuum cleaner – researchers at the University of Arizona found that 50 percent of the vacuum brushes they tested contain fecal bacteria, including 13 percent with E. coli, and all were packing mold. Vacuuming can transfer the germs from contaminated surfaces to uncontaminated ones.
SOLUTION – spray the brush with a disinfectant after every use – traces of bacteria can survive as long as five days inside the vacuum after emptying the bag.
Your weight-lifting gloves – a 2004 study found that staph bacteria (including MRSA) bind strongly to polyester, which is used in many gloves.
SOLUTION – some physicians recommend not using gloves to lift, but using bare hands instead, which can also strengthen the grip and forearms. Be careful to not rub your eyes, nose, or mouth after touching gym equipment and wash your hands thoroughly after working out.
Gym equipment – a 2006 study in the Clinical Journal of Sports Medicine found rhinoviruses on 63 percent of the gym equipment at the fitness centers that they tested. Researchers also discovered that weight equipment was contaminated significantly more often than aerobic equipment (73 percent versus 51 percent). The study also found that disinfecting the equipment twice a day did not do anything to lower the virus count.
SOLUTION – since most colds are transmitted through hand-to-nose contact, avoid touching your face between sets. Consider bringing an alcohol-based hand sanitizer in the gym bag.
Grocery cart – the handles of almost two-thirds of shopping carts tested in a 2007 University of Arizona study were contaminated with fecal bacteria. The carts had even more of these bacteria than the average public bathroom.
SOLUTION – swab the handle with a disinfectant wipe before grabbing hold. Some stores are providing these wipes at the entrance (say “hi” to the retired SWA pilot-greeter). Be sure to bag unpackaged food items like fruits and vegetables before putting them into the cart to minimize their exposure to the bacteria lurking on the cart. And please do not let your young toddler “teeth” on the handle – that is a surefire way to get ill.
Restaurant menu – a study in the Journal of Medical Virology reports that cold and flu viruses can survive for 18 hours on hard surfaces. If the restaurant is popular, hundreds of people could be passing their colds on to those who handle the menu.
SOLUTION – never let the menu touch the plate or silverware and wash your hands after you order. Even when visiting the restroom, after washing up use a paper towel to grab the door handle – use this technique especially after using the lavatory on the aircraft.
Commercial aircraft – hundreds of sniffling and coughing passengers travel every day on our flights, contaminating all the surfaces they touch. Testers have found that the surfaces of faucets to door handles on aircraft lavatories are routinely contaminated with E. coli. as well as the viruses associated with colds and the flu.
The Journal of Environmental Health Research recently revealed that one is 100 times more likely to catch a cold while flying than on the ground.
SOLUTION – frequent hand washing is your best defense to protecting yourself from all the potential bugs that are lurking to contaminate you on our aircraft.
Shower curtain – the soap scum left on the curtain is more than unsightly. A study in Applied and Environmental Microbiology found that vinyl shower curtains often contain such pathogens as Sphingomonas and Methylobacterium. Often the force of the shower spray will cause the microbes to take flight.
SOLUTION – hang a fabric shower curtain instead of a vinyl curtain from the rod. It will still harbor bacteria, but it is much easier to clean than scrubbing down a vinyl curtain. Wash the fabric curtain in the washer using the hottest water the fabric can handle.
(The best defense against an infection is acquiring the habit of washing your hands often. If not always convenient, try one of the alcohol-based sanitizers to lessen your chances of catching something not very pleasant – LK) Men’s Health 5/08.
BEWARE OF “ENERGY DRINKS” – energy drinks such as Red Bull or Monster usually have lots of sugar and caffeine (and/or other stimulants) which may cause tooth erosion and can lead to cavities. These drinks are very acidic, like many sodas, but a recent study in General Dentistry found that Red Bull is much more corrosive than soda, Gatorade, or a coffee drink. If you do drink such beverages, be sure to rinse with water afterwards.
The same advice applies to those who eat dried fruit. Dried fruit is a great snack food as it is a good source of minerals (iron, copper, and potassium), beta carotene, and fiber, but also sugar and thus calories. The sugar, combined with the sticky texture, makes dried fruit bad for teeth.
Drying fruit destroys most of the vitamin C and any heat-sensitive phytochemicals. If you cannot brush your teeth after eating dried fruit, at least rinse with water after consuming. University of California Berkeley Wellness Letter 7/08.
IS BPA SAFE? – BPA (bisphenol A) is virtually everywhere these days, contained in impact-resistant baby bottles, spill-proof toddler sippy cups, water bottles, plastic storage containers for leftovers, plastic knives, forks, and spoons, even in the inside linings of just about every food or soda can. BPA is in the bloodstream of nearly every person in the United States.
Polycarbonates – one of the plastics that carry the No. 7 recycling symbol – are clear, tough and lightweight. These properties make polycarbonate ideal for hard reusable water bottles and many other plastic products that we use everyday.
Polycarbonate is made from BPA, which is added to plastic to harden it. Small amounts of BPA leach out when the plastic or can lining comes in contact with food or water. Low levels of BPA are also found in house dust, the air, and in water. What worries some scientists is that BPA is an estrogen “mimic.” It activates the same receptors in the body as estrogen does. BPA was first studied in the s1930’s as a synthetic estrogen for women. Because hormones are the messengers in the body’s endocrine system, chemicals like BPA are called “endocrine disruptors.” As a result of its popularity in containers, BPA is the largest volume endocrine-disrupting chemical in commerce.
A report issued in 2007 by the National Institute of Environmental Health Sciences warned that the wide range of adverse effects of low doses of BPA in animal studies might explain the increased rates of breast and prostate cancer in humans, as well as the early onset of puberty in girls, type 2 diabetes, obesity, ADHD, and other observed health trends. Another study by the National Toxicology Program said it has some concern BPA alters development of the brain and prostate gland in children and babies, both before and after birth.
A subsequent study released at the end of 2007 disputed the findings of the first studies. This second study was funded in large part by the plastics industry and not surprisingly found bisphenol A consumed at any dose caused no harm.
The studies did agree that the biggest concern was the effects of BPA on the neurobehavioral alterations in the young. Looking beyond BPA’s impact on the developing brain, there is no consensus among the scientific community. Some scientists are concerned about the possibility of BPA stimulating the growth of cells in the mammary glands of females and accelerating the proliferation of cells in the male prostate which may contribute to an increased risk of cancer later in life. But long term animal studies have currently not verified the risk.
The studies that the FDA has used to determine its “safe” declaration for BPA may be flawed as outside studies indicate that BPA could pose harm to children at levels at least 10 times lower than the amount the agency says is safe. All the data that the FDA used was from studies funded by the plastics industry. Many independent experts believe BPA is too toxic to use in baby products.
Currently independent academic researchers are performing far more sophisticated tests than previous ones to determine the magnitude of the risk. Foreign governments are divided on the safety of BPA. While the European Food Safety Authority and the Japanese National Institute of Advanced Industrial Science and Technology say BPA is safe – Canada has proposed banning it.
In the meantime, a good alternative to polycarbonate is polyethylene terephthalate (PETE) which has the recycling No. 1 on the bottom and contains no BPA, but when scratched or heated, other chemicals could be released into the body. Some experts suggest using these items just once
Another alternative is soft plastic bottles made with polyethylene (LDPE, HDPE) that are BPA-free, but these plastic products degrade with heat and harsh soaps. It is a good choice, but hand wash and rinse regularly to avoid degradation. Water that sits too long in the bottle develops a plastic-like taste.
Because of all the controversy, the FDA is planning on more research and may re-evaluate its flawed research on the chemical. Nutrition Action Healthletter 4/08, USA Today 9/15/08, Runner’s World 10/08, USA Today 10/30/08, 12/16/08.
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
WHERE THE “BUGS” ARE – there are some very unpleasant germs that are hiding in many common areas – areas that you might not expect. Here are a few of the places you might not have guessed:
Vacuum cleaner – researchers at the University of Arizona found that 50 percent of the vacuum brushes they tested contain fecal bacteria, including 13 percent with E. coli, and all were packing mold. Vacuuming can transfer the germs from contaminated surfaces to uncontaminated ones.
SOLUTION – spray the brush with a disinfectant after every use – traces of bacteria can survive as long as five days inside the vacuum after emptying the bag.
Your weight-lifting gloves – a 2004 study found that staph bacteria (including MRSA) bind strongly to polyester, which is used in many gloves.
SOLUTION – some physicians recommend not using gloves to lift, but using bare hands instead, which can also strengthen the grip and forearms. Be careful to not rub your eyes, nose, or mouth after touching gym equipment and wash your hands thoroughly after working out.
Gym equipment – a 2006 study in the Clinical Journal of Sports Medicine found rhinoviruses on 63 percent of the gym equipment at the fitness centers that they tested. Researchers also discovered that weight equipment was contaminated significantly more often than aerobic equipment (73 percent versus 51 percent). The study also found that disinfecting the equipment twice a day did not do anything to lower the virus count.
SOLUTION – since most colds are transmitted through hand-to-nose contact, avoid touching your face between sets. Consider bringing an alcohol-based hand sanitizer in the gym bag.
Grocery cart – the handles of almost two-thirds of shopping carts tested in a 2007 University of Arizona study were contaminated with fecal bacteria. The carts had even more of these bacteria than the average public bathroom.
SOLUTION – swab the handle with a disinfectant wipe before grabbing hold. Some stores are providing these wipes at the entrance (say “hi” to the retired SWA pilot-greeter). Be sure to bag unpackaged food items like fruits and vegetables before putting them into the cart to minimize their exposure to the bacteria lurking on the cart. And please do not let your young toddler “teeth” on the handle – that is a surefire way to get ill.
Restaurant menu – a study in the Journal of Medical Virology reports that cold and flu viruses can survive for 18 hours on hard surfaces. If the restaurant is popular, hundreds of people could be passing their colds on to those who handle the menu.
SOLUTION – never let the menu touch the plate or silverware and wash your hands after you order. Even when visiting the restroom, after washing up use a paper towel to grab the door handle – use this technique especially after using the lavatory on the aircraft.
Commercial aircraft – hundreds of sniffling and coughing passengers travel every day on our flights, contaminating all the surfaces they touch. Testers have found that the surfaces of faucets to door handles on aircraft lavatories are routinely contaminated with E. coli. as well as the viruses associated with colds and the flu.
The Journal of Environmental Health Research recently revealed that one is 100 times more likely to catch a cold while flying than on the ground.
SOLUTION – frequent hand washing is your best defense to protecting yourself from all the potential bugs that are lurking to contaminate you on our aircraft.
Shower curtain – the soap scum left on the curtain is more than unsightly. A study in Applied and Environmental Microbiology found that vinyl shower curtains often contain such pathogens as Sphingomonas and Methylobacterium. Often the force of the shower spray will cause the microbes to take flight.
SOLUTION – hang a fabric shower curtain instead of a vinyl curtain from the rod. It will still harbor bacteria, but it is much easier to clean than scrubbing down a vinyl curtain. Wash the fabric curtain in the washer using the hottest water the fabric can handle.
(The best defense against an infection is acquiring the habit of washing your hands often. If not always convenient, try one of the alcohol-based sanitizers to lessen your chances of catching something not very pleasant – LK) Men’s Health 5/08.
BEWARE OF “ENERGY DRINKS” – energy drinks such as Red Bull or Monster usually have lots of sugar and caffeine (and/or other stimulants) which may cause tooth erosion and can lead to cavities. These drinks are very acidic, like many sodas, but a recent study in General Dentistry found that Red Bull is much more corrosive than soda, Gatorade, or a coffee drink. If you do drink such beverages, be sure to rinse with water afterwards.
The same advice applies to those who eat dried fruit. Dried fruit is a great snack food as it is a good source of minerals (iron, copper, and potassium), beta carotene, and fiber, but also sugar and thus calories. The sugar, combined with the sticky texture, makes dried fruit bad for teeth.
Drying fruit destroys most of the vitamin C and any heat-sensitive phytochemicals. If you cannot brush your teeth after eating dried fruit, at least rinse with water after consuming. University of California Berkeley Wellness Letter 7/08.
IS BPA SAFE? – BPA (bisphenol A) is virtually everywhere these days, contained in impact-resistant baby bottles, spill-proof toddler sippy cups, water bottles, plastic storage containers for leftovers, plastic knives, forks, and spoons, even in the inside linings of just about every food or soda can. BPA is in the bloodstream of nearly every person in the United States.
Polycarbonates – one of the plastics that carry the No. 7 recycling symbol – are clear, tough and lightweight. These properties make polycarbonate ideal for hard reusable water bottles and many other plastic products that we use everyday.
Polycarbonate is made from BPA, which is added to plastic to harden it. Small amounts of BPA leach out when the plastic or can lining comes in contact with food or water. Low levels of BPA are also found in house dust, the air, and in water. What worries some scientists is that BPA is an estrogen “mimic.” It activates the same receptors in the body as estrogen does. BPA was first studied in the s1930’s as a synthetic estrogen for women. Because hormones are the messengers in the body’s endocrine system, chemicals like BPA are called “endocrine disruptors.” As a result of its popularity in containers, BPA is the largest volume endocrine-disrupting chemical in commerce.
A report issued in 2007 by the National Institute of Environmental Health Sciences warned that the wide range of adverse effects of low doses of BPA in animal studies might explain the increased rates of breast and prostate cancer in humans, as well as the early onset of puberty in girls, type 2 diabetes, obesity, ADHD, and other observed health trends. Another study by the National Toxicology Program said it has some concern BPA alters development of the brain and prostate gland in children and babies, both before and after birth.
A subsequent study released at the end of 2007 disputed the findings of the first studies. This second study was funded in large part by the plastics industry and not surprisingly found bisphenol A consumed at any dose caused no harm.
The studies did agree that the biggest concern was the effects of BPA on the neurobehavioral alterations in the young. Looking beyond BPA’s impact on the developing brain, there is no consensus among the scientific community. Some scientists are concerned about the possibility of BPA stimulating the growth of cells in the mammary glands of females and accelerating the proliferation of cells in the male prostate which may contribute to an increased risk of cancer later in life. But long term animal studies have currently not verified the risk.
The studies that the FDA has used to determine its “safe” declaration for BPA may be flawed as outside studies indicate that BPA could pose harm to children at levels at least 10 times lower than the amount the agency says is safe. All the data that the FDA used was from studies funded by the plastics industry. Many independent experts believe BPA is too toxic to use in baby products.
Currently independent academic researchers are performing far more sophisticated tests than previous ones to determine the magnitude of the risk. Foreign governments are divided on the safety of BPA. While the European Food Safety Authority and the Japanese National Institute of Advanced Industrial Science and Technology say BPA is safe – Canada has proposed banning it.
In the meantime, a good alternative to polycarbonate is polyethylene terephthalate (PETE) which has the recycling No. 1 on the bottom and contains no BPA, but when scratched or heated, other chemicals could be released into the body. Some experts suggest using these items just once
Another alternative is soft plastic bottles made with polyethylene (LDPE, HDPE) that are BPA-free, but these plastic products degrade with heat and harsh soaps. It is a good choice, but hand wash and rinse regularly to avoid degradation. Water that sits too long in the bottle develops a plastic-like taste.
Because of all the controversy, the FDA is planning on more research and may re-evaluate its flawed research on the chemical. Nutrition Action Healthletter 4/08, USA Today 9/15/08, Runner’s World 10/08, USA Today 10/30/08, 12/16/08.
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