Health News

REPORTING POINT 12/10

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

email: livehealthy-livewell@cox.net

STAY HYDRATED TO PREVENT DENTAL DECAY - water is an essential part of nutrition. The body is made of 60 to 75 percent water. Every cell in our body requires water to function. Water is essential not only for the body but for the mouth and teeth. The mouth has approximately a milliliter of saliva when the body is well hydrated. The saliva acts as a buffer by neutralizing the pH level in the mouth as we consume foods and drinks. It also prevents plaque from easily attaching to teeth, thus aiding in prevention of decay. An individual's mouth requires saliva to help chew to digest food and to help wash away food from the teeth while eating.

Saliva plays a very important role in the process of fighting tooth decay. Some of the benefits saliva provides are:

Saliva contains buffering agents that can neutralize the acids (created by the bacteria that inhabit dental plaque) that cause tooth demineralization (tooth decay).

Saliva contains the minerals that must be present for the tooth remineralization process to occur.

Saliva contains antibacterial agents that can inhibit the growth of oral bacteria.

When the body is dehydrated, a condition called xerostomia, or dry mouth, may occur. When experiencing xerostomia, one may experience constant sore throat, burning sensation, hoarseness and speech difficulty, difficulty swallowing, and dry nasal passages. Lack of saliva may also cause multiple dental problems, including enamel erosion, plaque build-up and increased dental decay. When the saliva amount decreases in the mouth, the saliva functions decrease.

There are many ways to treat dry mouth. The American Dental Association (ADA) recommends drinking lots of water, chewing sugarless gum and sucking on sugar-free hard candies to stimulate salivary flow. Some dentists suggest drinking milk with meals to promote moisture.

In addition to stimulating salivary flow, avoiding a few items can help prevent dry mouth. Avoiding acidic drinks and foods such as lemon candies, cough drops, soda, sports drinks, and caffeine will help prevent xerostomia. Avoiding alcohol and alcohol-based mouthwashes will also help prevent dry mouth because they have a tendency to dry the mouth.

There is no substitute for saliva; however, there are mouthwashes, chewing gums, toothpastes, and prescription medications to help lubricate the mouth in severe cases of dry mouth. A dentist can evaluate whether or not any of these products could benefit in mouth lubrication. Dr. Rashmi Bhatnagar, Animated-Teeth.com

DIETARY SUGAR LOWERS HDL “GOOD” CHOLESTEROL – people who consume lots of added sugar are more likely to have low HDL “good” cholesterol and high triglycerides, both risk factors for heart disease. Researchers from Emory University studied 6,000 Americans. Test subjects averaged 360 calories a day from added sugar accounting for 16 percent of their total calories. Added sugar supplied 11 percent of calories in the late 1970s. University of California Berkeley Wellness Letter 8/10.

GINGER REDUCES MUSCLE PAIN CAUSED BY EXERCISE - ginger has been used throughout history as both a culinary herb and a medicinal agent. Ginger has gained attention in the United States because of its effect on motion sickness, nausea, as an aid in digestion, and its anti-rheumatic and anti-inflammatory effects.

When pain presents itself, one’s first instinct is to find relief from the pain. And while pain is the number one reason why people seek medical advice, it is interesting to note that everyone is an individual in regard to their own personal relationship to pain. Regardless of how one measures pain, it has a tremendous impact on society as a whole and is the reason for millions of lost work hours and, most importantly, a poor quality of life. Pain is usually divided into two categories - acute and chronic. Acute pain is the type that comes on suddenly when a tissue has been injured. Chronic pain can be, among other things, chronic lower-back pain, chronic headaches, cancer pain, or phantom limb pain. Chronic pain is generally associated with a chronic disease and lacks a clear cause. This is pain that exists past the normal expected healing time.

Exercise is physical activity that is planned or structured. It involves repetitive bodily movement done to improve or maintain physical fitness and overall health. Frequent and regular physical exercise boosts the immune system and helps prevent diseases such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health and helps prevent depression. Categories of physical exercise would be aerobic exercise, anaerobic exercise, strength training and agility training. More and more research is suggesting that exercise is extremely important for your overall health and well-being.

Researchers at the University of Georgia performed two studies to examine the effects of daily ginger (raw and heated) consumption on muscle pain. The studies were identical double-blind, placebo controlled, randomized experiments conducted for eleven consecutive days involving 34 and 40 participants. The subjects in study 1 consumed 2 grams of raw ginger or placebo while subjects in study 2 consumed 2 grams of heated ginger or placebo. The participants performed 18 extensions of the elbow flexors with a heavy weight to induce moderate muscle injury to the arm. Both studies showed a 25 percent reduction in exercise induced pain by daily supplementation of ginger in comparison to placebo. In conclusion the researchers stated that these results agree with other studies demonstrating ginger is effective in reducing pain.¹

¹ Black CD, Herring MP, Hurley DJ, et al. Ginger (Zingiber officinale) Reduces Muscle Pain Caused by Eccentric Exercise. J Pain. 2010. Journal of Pain submitted by Patti Milligan, MS, RD, CNS

FRUIT AND COLON CANCER – eating fruit may prevent colorectal polyps, growths that often precede cancer.

The National Cancer Institute found that people who consumed five servings of fruit daily were 38 percent less likely to have polyps.

Fruit contains pectin, a gel-like fiber that slows digestion in the gastrointestinal tract. The result is lower blood sugar – elevated levels may promote the growth of cancerous cells in the colon. Men’s Health 4/08.

FLAXSEED TO LOWER RISK OF BREAST CANCER – flaxseed and other foods that contain lignans may help lower the risk of breast cancer, according to research published in the American Journal of Clinical Nutrition that combined data from previous research. Higher lignan intake was linked to a reduced risk of breast cancer in postmenopausal – but not younger – women. Whole flaxseeds simply pass through the body, so if you use them, grind them yourself or buy them already ground. Other lignan sources include sesame seeds, sprouts, berries, whole grains, and tea. University of California Berkeley Wellness Letter 8/10.

BLAST RADIUS – with a flush of the toilet, fecal pathogens can splash out of the bowl and settle on nearby surfaces, including you.

Ingesting as few as ten particles of various viruses or bacteria can cause such symptoms as diarrhea, fever, and vomiting.

Best defense…always close the lid before you flush and, of course, wash your hands. Men’s Health 4/08.

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HEALTH NEWS

“Live healthy...Live well”

CREATINE HELPS BUILD MUSCLE – weight or resistance training by itself strengthens muscles and bone.

Creatine, a compound that makes energy available to muscles during times of high demand, can increase the benefits of resistance training. The liver and kidneys make about two grams of creatine every day from three amino acids (glycine, methionine, and arginine) that are in the protein we eat. Supplemental creatine is also sold over the counter as a powder and in pills.

Athletes and bodybuilders become stronger after taking supplemental creatine, and now we know that older men and women can benefit as well.

Creatine is a high-energy compound, so if you have more of it in your muscles, you can lift heavier weights more intensely and longer. Creatine also seems to turn on muscle-building genes, which direct muscle proteins to grow. Creatine also stimulates satellite cells, which are stem cells found in muscle. Satellite cells help form new muscle fibers after muscles have been damaged by injury, disease, or weightlifting. Creatine also prevents proteins from breaking down, which can help preserve bone.

Creatine works in both men and women, although many women do not like the fact that in the beginning it leads to water retention and increased body weight.

Taking creatine seems to work better in vegetarians, who do not get as much from their food and have lower levels in their muscles. People who eat red meat or seafood more than once a day may see less impact on their muscles.

If you want to try creatine, take one gram for every 20 pounds that you weigh, half before a strength-training session and half after. A 160-pound person would need 8 grams of creatine on exercise days. For an extra boost, combine the creatine with 20 to 25 grams of protein. Mixing two cups of skim milk with creatine and drinking half before a workout and half after would give you the protein amount suggested with the supplemental creatine.

There can be side effects like loose stools or cramping at the onset when someone takes too much. (Start off taking smaller amounts and work up to this recommended amount as you will experience these symptoms if you start out at this full dosage-LK.) Creatine makes the liver and kidneys work harder, which would not be a problem for a healthy exerciser. But if you have cirrhosis or kidney problems, check with your physician before taking creatine. Nutrition Action Healthletter 12/09.

OLDER PEOPLE AND VITAMIN D – older people with optimal blood levels of vitamin D have lower death rates than those with low levels, according to recent studies. One, in Nutritional Research, looked at 3,400 Americans over 65 during a seven-year period; the other, in the Journal of the American Geriatrics Society, focused on 700 women in their seventies over six years. Both of these studies found that those with low blood levels of vitamin D were 2.5 times more likely to die during that period than those with high levels. Accumulating research has linked vitamin D with a reduced risk of everything from osteoporosis, cancer, and heart disease to multiple sclerosis and age-related muscle weakness. The national Academy of Sciences is considering raising the official recommended intakes of vitamin D, with recommendations of getting 800 to 1,000 IU a day, especially for people over 60. University of California Berkeley Wellness Letter 12/09.

THE FULLNESS FACTOR – there is no magic fix for being overweight – no diet pill, supplement, or fad diet. One promising approach to weight loss has been to identify factors that promote satiety, the feeling of fullness. If you feel full longer, you are less likely to overeat later. In some cases, you may be able to eat more and still lose weight.

Satiety is a complex issue and some people eat beyond satiety, often for emotional reasons or boredom.

WAYS TO FEEL MORE FULL

Eat slowly. There is some evidence that slow eaters tend to feel more satisfied and eat less. Slow eating allows more time for satiety signals to reach the brain (it takes about 20 minutes). The process of chewing itself may also stimulate satiety signals. The concept of “mindful eating” includes eating slowly, paying attention to each bite, and being aware of your surroundings, so you eat less overall but enjoy your food more.

Start your meal with soup, salad, or fruit. Research by Dr. Barbara Rolls at Pennsylvania State University has shown that foods low in energy density – that is, with fewer calories relative to their weight/volume – increase satiety. Studies indicate that people who eat vegetable soup before lunch ate 20 percent fewer calories, on average, for that meal. Similar results were also seen for those who ate salads that are low in energy density and with whole apples eaten before meals.

However, starting a meal with high-calorie foods can increase the total number of calories you eat. Make sure that the soup eating is broth-based (not cream) and skip high-calorie salad add-on such as cheese, nuts, dried fruit, and croutons and use high-fat dressing sparingly. Choose whole fruit over juice.

Eat more protein. For some people, protein is more satiating than carbohydrates and fats. A study published in the International Journal of Obesity, showed that overweight people on a low-calorie diet who ate eggs for breakfast had greater weight loss than those eating a bagel breakfast with the same number of calories. Choose lean protein sources or those rich in healthy fats such as fish, nuts, and soy.

Drink water before meals. A study found that overweight older women who drank two cups of water a half hour before breakfast ate 74 fewer calories than when they did not drink the water, possibly because water delays stomach emptying, which reduces hunger and promotes fullness.

Perhaps more important than any individual food or food component in increasing satiety is choosing foods that are low in energy density.

Since people tend to eat the same amount of food a day, regardless of calories, eating low-energy-dense foods allows you to fill up on fewer calories. Consider grapes versus raisins. For the same 120 calories you can eat ¼ cup of raisins but more than a cup of grapes. The chances are that you will feel more full and more satisfied after eating the grapes. The best way to lower the energy density of your diet is to eat more foods with a high water and fiber content (fruits, vegetables, broth-based soups, and cooked whole grains) in place of low-moisture and/or high-fat foods (such as cheese, crackers, and French fries).

CALCULATE ENERGY DENSITY

To calculate the energy density of a food, divide the calories by the number of grams in a serving (listed on the nutrition label). For example, a food that has 100 calories and weighs 200 grams (about seven ounces) has an energy density of 0.5. This simple calculation does not take into account many other factors that affect satiety, such as a food's volume and fiber content, which can also affect satiety.

Energy Density Examples Less than 1.0-eat freely Most vegetables and fruits, both-based soups, applesauce, tofu, most beans, salsa, nonfat yogurt and cottage cheese .

1.0 to 2.0-eat in moderation Fish, shrimp, pasta, rice, low-fat dairy, lean protein sources, sweet potatoes, corn, sorbet.

2.0 to 3.0-eat small potions Bread, waffles, most breakfast cereals, meat, ice cream, dried fruit, jam.

More than 3.0-eat sparingly Most cheese, cake, cookies, chocolate, butter, oils, salad dressing, fried foods, nuts, bacon.

University of California Berkeley Wellness Letter 10/09.

LAB TESTS ONLINE - www.labtestsonline.org: this site provides information that help visitors understand lab tests that are part of routine medical care, as well as those that help diagnose and treat dozens of critical and chronic conditions. Resources on the site include descriptions of why lab test are important, how they are given, and how to interpret the results; a library of conditions linked to diagnostic test; and information on how to p0repare for specific tests and deal with pain, discomfort, and anxiety. Vitality 6/10.

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MEAT AND POTATOES MAN? – men who eat more red meat (mostly beef and pork), processed meat (bacon, sausage, cold cuts, ham, and hot dogs), and grilled or barbecued meat have a higher risk of advanced prostate cancer.

Researchers at the National Cancer Institute tracked over 175,000 men aged 50 to 71 in the NIH-AARP Diet and Health Study for nine years. The risk of advanced prostate cancer was 30 percent higher in those who reported eating the most red meat (about 5 ounces a day) than in those who ate the least (less than one ounce). The risk was also 30 percent higher in those who ate the most processed meat (about 2 ounces a day) than in those who ate the least.

Finally, the risk was also about 30 percent higher in those who consumed the most iron from meat, the most benzo[a]pyrene (found in grilled or barbecued meat), or the most nitrites (which are added to processed meats).

Eat as little red meat and processed meats as possible. Other studies suggest that consuming these foods also raises the risk of heart disease and diabetes. Nutrition action Healthletter 12/09.

GET EMERGENCY HELP FOR STROKE SYMPTOMS – even if the symptoms only last a few minutes. Symptoms lasting less than 24 hours usually indicate that a person has had a mini-stroke, also called a transient ischemic attack, or TIA. About one in eight strokes is preceded by a TIA, according to a Canadian study in Neurology. Other studies have found that most strokes occurring after a TIA can be prevented by drug treatment. The main stroke or TIA symptoms are sudden numbness or weakness of the face, one arm, or one leg; sudden confusion or trouble speaking or understanding speech; sudden trouble seeing in one or both eyes; sudden trouble walking, dizziness, or loss of coordination; sudden severe headache with no known cause. University of California Berkeley Wellness Letter 12/09.

THE MANY BENEFITS OF EXERCISE:

EXERCISE & CANCER RISK

Regular physical activity is central to reducing cancer risk by indirectly helping to keep off excess weight or in the case of colon cancer, by directly reducing the cancer risk. Studies show that even light to moderate regular activity is associated with lower risk compared with inactivity.

Researchers at Washington University School of Medicine in St. Louis reviewed 52 studies of exercise and colon cancer and found that the most active people were about 21 percent less likely to be diagnosed than the least active counterparts.

In contrast, it may take more than brisk walking or other moderate activity to lower the risk of breast cancer. With colon cancer, just not being sedentary reduces the risk of the disease whereas with breast cancer, the evidence indicates that the reduced risk occurs only with greater, moderate-to-vigorous activity.

It is never too late to reap the benefits of exercise for cancer risk reduction. Researchers tracked some 119,000 women in their 50s and 60s for seven years in the NIH-AARP Diet and Health Study. Those who reported more than an hour a day of moderate-to-vigorous activity – even if they had not exercised earlier in their lives – were 16 percent less likely to be diagnosed with breast cancer than those who rarely did moderate-to vigorous exercise.

It appears that women who are more aerobically fit are less likely to die of breast cancer according to the NIH studies.

Exercise may also indirectly prevent cancer by keeping the pounds off. The direct effects of exercise are most clearly shown on the risk of large bowel and breast cancer. However, the indirect effect of consistent exercise on cancer risk is that of preventing weight gain.

Weight gain is associated with quite a few cancers, notably post menopausal breast cancer, colorectal cancer, endometrial cancer, pancreatic cancer, and adenocarcinoma of the lower esophagus. There is also accumulating evidence that obesity is a risk factor for several of the blood-forming cancers like leukemia and lymphoma. This is why the American Cancer Society now recommends at least 30 minutes of moderate-to-vigorous physical activity at least five days a week, but that 45 to 60 minutes is preferable.

EXERCISE CREATES NEW BRAIN CELLS

Older adults on average perform slower and less accurately on cognitive tests. However, older individuals who are more fit perform better to the point where they are performing at the same levels as much younger adults.

One explanation may be that consistent exercisers may have increased blood flow to the brain and stimulated growth of new brain cells, new connections or synapses between cells, and new capillaries to distribute the blood and its nutrients. A 2006 study by the University of Illinois had test subjects aged 60 to 79, who were healthy but sedentary, engage in an aerobic exercise training program. After six months, their brain volume had increased. That meant more brain cells and more connections between them. Brain volume did not increase in 30 similar people who participated in a toning and stretching program.

Aerobic exercise increases the supply of a protein called brain-derived neurotrophic factor, or BDNF, which protects brain neurons and promotes the growth of new nerve cells and synapse that are related to learning and memory.

Exercise also appears to boost executive function, which is the ability to plan or make decisions, correct errors, or react to new situations.

EXERCISE BOOSTS INSULIN SENSITIVITY

Insulin is a hormone that allows blood sugar to enter the body’s cells, where it is stored or used as fuel. As we age or when we put on weight, bodies do not respond as well to insulin and can become insensitive, or resistant to the hormone. Insulin resistance increases the risk of heart disease and, if blood sugar levels keep rising, type 2 diabetes.

There are many studies showing that when people do aerobic exercise training, their insulin sensitivity improves within a very short time. Strength training is also very beneficial and can improve insulin sensitivity by 20 percent within a matter of months.

Both aerobic exercise and strength training increase the number of proteins called glucose transporters – particularly GLUT4 – which move glucose from the blood into muscle and fat cells. The more GLUT4 you have, the better your cells respond to insulin.

ANTI-AGING

A study published in Circulation suggested that vigorous exercise may partially reverse aging inside the cells, at the genetic level. In middle-aged long-time runners, there was less shortening of the telomeres (protective caps on the ends of DNA strands), compared to their sedentary counterparts. Such telomere shortening is a sign of aging in cells – like a biological clock. The telomeres of these runners appeared nearly as “young” as those of runners in their twenties. These were elite runners, but scientists speculate that any vigorous, maybe even moderate, exercise done over the long term may help keep genes young.

MINIMIZING VISCERAL FAT GAIN

Everyone gains visceral fat as we age unless we do something about it.

Visceral fat, which accumulates around the organs deep inside the belly, is linked to insulin resistance, heart disease, and diabetes. Subcutaneous fat, which lies closer to the skin, is not as harmful.

A study in 2005 showed sedentary overweight men and women who followed an exercise program equivalent to a brisk 30-minute walk six times a week for eight months stopped gaining visceral fat. If they did more exercise, the equivalent of jogging 20 miles a week, they actually lost 7 percent of their abdominal fat.

Many studies have shown that aerobic exercise will reduce visceral fat as long as you do it consistently. Dieting can also help you lose visceral fat but most of this reverts back to normal within a year because people quit dieting and go back to what they were doing

THE RISK OF BEING SEDENTARY

People who sit for the majority of their day have much higher mortality rates than people who don’t, even if they are physically active during another part of the day.

The health risk of sitting for long periods cannot be minimized by occasional leisure time physical activity. When sitting for long periods, muscles seem to be extremely inactive, which may change the way they metabolize compounds and may affect the regulation of insulin and glucose. Just getting people to stand up changes the physiology in their limbs, which encourages blood flow and increases muscle activity in the lower limbs. (Besides exercising regularly when not on duty, moving around on long flights, standing up when able, and stretching in the seat can aid blood flow and minimize the risk of sitting for long periods of time. – LK)

YOU ARE NEVER TOO OLD TO START

Dozens of studies have documented that you can build up muscles and increase strength with resistance or weight training no matter how old you are.

Resistance training increases muscle strength and volume. Testing on elderly patients showed that exercising three times a week for nine weeks increased muscle volume by 12 percent and strength by 28 percent.

Women test subjects increased their muscle mass only about half as much as men, but their strength gains were equal to the male subjects. Nutrition Action Healthletter 12/09, University of California Berkeley Wellness Letter 4/10.

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PROS AND CONS OF PSA TESTING – before having a PSA test for prostate cancer, discuss the merits of testing with your doctor. A recent survey in the Archives of Internal Medicine found that only 70 percent of men who had been tested said their doctors had actually talked to them about the test, and of those only one-third said they had been told about the downsides. PSA screening remains controversial because there is no convincing evidence that it saves lives, and often leads to unnecessary biopsies and treatment, which can have serious complications. University of California Berkeley Wellness Letter 12/09.

LOSE THE SODA FOR YOUR SMILE’S SAKE – it is not just the sugar in soda that harms teeth. Acids in both regular and diet sodas erode tooth enamel, according to researchers at Southern Illinois University. They made the discovery after testing 20 commercial soft drinks. Citrus-flavored sodas like lemon-lime were more harmful than colas. Even diet versions of these fruity drinks caused significant enamel loss due to high levels of citric and phosphoric acids, which eat away at the outer layer of teeth. Men’s Health 6/07.

THE CALORIE RACE – which burns more calories – running a mile or briskly walking it? Some people claim that either exercise burns the same number of calories since the same amount of weight is being transported over the same distance and you just burn the same number of calories – just faster.

This is another “urban myth” – as it takes more energy to move the body at higher speed, but running also requires more strenuous arm, leg, and upper-body movement, and it raises the heart rate more, all of which burn extra calories. To achieve the longer stride of running, you have to repeatedly lift your body weight off the ground so that both feet are in the air at the same time. When you walk, one foot is always on the ground. Race-walking, with its hip-swiveling, arm-pumping motion, also burns more calories per mile than regular walking.

Research shows that for a 132-pound person, walking 3 miles per hour burns on average 70 calories per mile (in 20 minutes), but running 6 miles per hour burns 100 calories per mile (in ten minutes). Studies from Syracuse University measured energy expenditures in test subjects and found that running a mile on a track or treadmill takes 30 percent more calories than walking it at half the speed.

Brisk walking is still a great way to burn calories, and many people prefer it to running, in part because it is easier on the body. If you want to burn as many calories as you would running, you have to walk farther. University of California Berkeley Wellness Letter 12/09.

BLEACH AS A CLEANER – bleach is an effective sanitizer – that is it kills bacteria and viruses. But for most people, plain soap or detergent and water will get rid of dirt on kitchen counters, utensils, and floors. This will not kill most germs, but they won’t survive long if surfaces are clean and dry. A clean kitchen or bathroom does not need to be disinfected.

Bleach kills a wider range of microorganisms than ammonia, vinegar, and detergents. It also does not contain any free chlorine, so properly diluted bleach is not corrosive and does not cause environmental harm.

Undiluted bleach, however, should be handled with care. The fumes are unpleasant and can irritate the eyes and skin. If you do use bleach, one teaspoon in a quart of warm water is plenty. Do not mix it with ammonia-containing compounds, toilet bowl cleaners, or similar products – that can produce chloramines gas, which can be harmful. University of California Berkeley Wellness Letter 12/09.

PROCESSED MEAT-THE REAL HEALTH RISK - eating bacon, sausage, hot dogs and other processed meats can raise the risk of heart disease and diabetes. Eating unprocessed beef, pork or lamb appears not to raise risks of heart attacks and diabetes suggesting that salt and chemical preservatives may be the real cause of these two health problems associated with eating meat according to a study released in the journal Circulation.

The study, an analysis of other research called a meta-analysis, did not look at high blood pressure or cancer, which are also linked with high meat consumption.

To lower risk of heart attacks and diabetes, people should consider which types of meats they are eating. Processed meats such as bacon, salami, sausages, hot dogs and processed deli meats may be the most important to avoid.

Most dietary guidelines recommend eating less meat. Individual studies looking at relationships between eating meat and cardiovascular diseases and diabetes have had mixed results. But studies rarely look for differences in risk between processed and unprocessed red meats.

Processed meat is defined as any meat preserved by smoking, curing or salting, or with the addition of chemical preservatives. Meats in this category included bacon, salami, sausages, hot dogs or processed deli or luncheon meats. Unprocessed red meat included beef, lamb or pork but not poultry.

The study found that on average, each 1.8 oz (50 grams) daily serving of processed meat a day -- one to two slices of deli meats or one hot dog -- was associated with a 42 percent higher risk of heart disease and a 19 percent higher risk of developing diabetes. They found no higher heart or diabetes risk in people who ate only unprocessed red meats. The researchers adjusted for a number of factors, including how much meat people ate.

Processed and unprocessed meats contain similar amounts of fat and cholesterol, but processed meats contain, on average, four times more sodium and 50 percent more nitrate preservatives. WebMD 5/17/10.

METS – no, not the baseball team from New York, METs are usually listed on cardio-machines at many gyms. METs is short for metabolic equivalents, a measure of the intensity of physical activity. One MET is the equivalent of resting metabolic rate – the rate at which the average person burns calories when at rest. At 2 METs, you are working at twice the resting metabolic rate. In general, 3 to 6 METs is considered moderate exercise, depending on age. Activities with METs higher than 6 include singles tennis, jogging, cycling (more than 10 miles per hour), and cross-country skiing.

Scientists often use METs to evaluate and compare the health benefits of various types and intensities of exercise. METs are also the units used in exercise stress tests to estimate a peak “exercise capacity” – the maximum level of exercise a person can do. People with higher exercise capacity tend to live longer. University of California Berkeley Wellness Letter 10/09.

VITAMIN B-6 AND COLON CANCER B- several studies indicate that people with higher blood levels of vitamin B-6 had lower risk of colorectal cancer.

Participants in the studies who were diagnosed with colorectal cancer had lower blood levels of vitamin B-6 up to 20 years earlier – when they entered the studies – than those who were not diagnosed with colorectal cancer. Two other B vitamins (B-12 and folic acid) were not linked to the disease.

It is too early to conclude that vitamin B-6 can prevent colorectal cancer but it is a good idea to load up on healthy foods that are rich in B-6 (like whole grains, beans, bananas, chicken, salmon, avocado, and sunflower seeds). Nutrition Action Healthletter 12/09.

AGAVE – derived from the same cactus-like Mexican plant as tequila, agave syrup is being added to an increasing number of foods and beverages as a “natural” sugar alternative.

Agave syrup has only a few more calories than table sugar (20 versus 16 per teaspoon). White table sugar (sucrose) is half fructose and half glucose while agave syrup contains up to 90 percent fructose, depending on how it is processed. That is more fructose than what is in high-fructose corn syrup. Agave syrup is often called a “fructose sweetener.”

Fructose does not cause the spikes in blood sugar that glucose does, so agave is marketed as “diabetic friendly” but there are no studies to support this claim. There are some studies that indicate that large amounts of fructose can promote insulin resistance (and thus increase diabetes risk), boost triglycerides (fats in the blood), lower HDL (good) cholesterol, and have other harmful effects on the heart and liver. Consuming agave syrup just adds to the total fructose intake. Fruit is also high in fructose, but unlike agave syrup, it contains fiber, vitamins, and minerals and is much less calorie-dense because of the water in fruit.

If you like the taste of agave syrup, you can add a little to cereals, coffee, and tea or in baked goods as it is sweeter than sugar so you will use less. But agave syrup is simply another form of processed and concentrated sugar. University of California Berkeley Wellness Letter 12/09.

Health News

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
email: livehealthy-livewell@cox.net
Past issues of “Health News” are available at http://livehealthy-livewell.blogspot.com/. It includes a search engine; just enter a key word to find past articles. LK


COFFEE DRINKING AND DIABETES – coffee drinkers are at lower risk for diabetes according to a review of 18 studies involving more than 450,000 people reported in the Archives of Internal Medicine. People who drink three to four cups of coffee a day were found to have a 25 percent lower risk of type 2 diabetes, compared to those who drink less (or no) coffee – and more consumption lead to a lower risk of the disease. Because decaffeinated coffee also reduced the risk, much of the benefit is likely due to other compounds in coffee besides caffeine. Tea was associated with reduced risk, also. University of California Berkeley Wellness Letter 3/10.

TURNING BACK TIME - a year after kicking the habit, smokers' arteries showed signs of reversing a problem that can set the stage for heart disease, according to a study of 1,500 smokers. The improvement came even though smokers gained an average of nine pounds after they quit. Their levels of good cholesterol (HDL) improved, also. The new research shows these people gain a health benefit even though they pick up pounds that hopefully can be shed once they have gotten used to not smoking, say the study published in the Journal of the American College of Cardiology. USA Today 3/17/10.

MORE THAN A “PET” – for a nutty, nutritious boost, add chia seeds to cereal, oatmeal, yogurt, or baked goods. These small gray seeds from Mexico are one of the best sources of alpha linolenic acid – a healthy omega-3 fat. A one-ounce serving (about three tablespoons) also provides lots of fiber (11 grams), along with some protein, calcium, iron, zinc, and other minerals. By forming a gelatinous mass when digested or mixed with a liquid beforehand, chia seeds may slow the absorption of sugar, help eliminate cholesterol from the body, and make you feel full – similar to soluble fiber supplements such as psyllium. Chia seeds are sold at health-food stores and on the internet. University of Berkeley Wellness Letter 3/10.

HOW A BODY-FAT SCALE WORKS – when you step on the scale’s electrodes, a 500 microampere current goes up the leg. Human skin can sense currents only stronger than 1 milliamp, which is twice as powerful as the scale’s charge.
As the current moves throughout the lower body, it encounters resistance in tissue. Water is a much better conductor of electricity than fat, so muscle, which is about 73 percent water, provides easier passage of the current.
The scale detects the total time it takes for the current to complete its path. The faster it travels, the more muscle and less fat you have. With this data, it computes the body-fat percentage. If you have a body-fat scale, it would be a good idea to compare the readings from the scale to body-fat measurements from more accurate means like body-calipers or water-displacement measurement methods. Men’s Health 6/07.

OVERRATED FOODS:
Granola – in the 1960’s, granola was a mixture of whole oats, nuts, sunflower seeds, raisins, oil and honey. Today, most marketed granola contains table sugar and corn syrup. Commercial granolas are usually high in calories coming in at over 200 calories from a serving that is a mere half cup with many popular ones packing in over 500 calories per serving.
If you enjoy granola, try mixing it with your favorite whole grain flakes, puffs, or squares which may be less calorie-dense. Be sure to read the nutritional label to see what ingredients you are actually consuming.

Smoothies – smoothies can be a healthy meal alternative if made with low-fat or non-fat yogurt, milk and fresh or frozen fruit.
Commercial smoothies may be loaded with added sugar and much heavier in calories than the homemade versions. Some commercial smoothie chains sell smoothies that contain from 600 to as much as 1,100 calories.

Vegetable Juice – V8 claims that it contains “2 Full Servings of Vegetables.” Yet V8 is mostly reconstituted tomato juice. According to the nutritional label, the next most abundant non-tomato vegetable juice is carrot, then celery, beets, parsley, lettuce, watercress, and spinach. One cup of carrot juice contains 900 percent of a day’s vitamin A; one cup of V8 contains 40 percent of the vitamin.
Regular V8 contains 600 milligrams of sodium in every 11 ½ ounce can; the Low Sodium V8 has 200 mgs.

Energy Bars – many energy bars are mostly a mixture of fructose and glucose (like ordinary sugar and high-fructose corn syrup). Sugar is indeed an energy source, but it is devoid of other healthy and nutritional compounds like fiber, vitamins and minerals. If you are an athlete who engages in strenuous and prolonged bouts of exercise, an energy bar can help replenish your glucose and glycogen stores. But if you are not partaking in strenuous exercise, energy bars are loaded with empty calories. A healthy alternative would be a piece of fruit instead of a vitamin-fortified cookie or candy bar. Nutritional Action Healthletter 5/10.

BE INFORMED TO STAY SLIM – researchers from the University of Mississippi, found that test subjects who checked a restaurant’s nutritional guide (especially in fast-food restaurants) before ordering ate 69 percent less when they checked the calorie content of meal items being considered on the menu. Men’s Health 6/07.

DON’T TAKE A PAIN RELIEVER BEFORE EXERCISE – some athletes and exercisers take aspirin or other non-steroidal drugs before an event or workout in order to reduce inflammation and soreness and thus boost performance, according to a recent editorial in the British Journal of Sports Medicine. The publication warned that this misuse can inhibit the body’s ability to adapt to challenging workouts and interfere with healing, besides increasing the risk of stomach bleeding and possibly cardiovascular problems. If you feel pain when exercising, your body is telling you to stop for a reason and you do not want to ignore this warning sign.
It is fine to occasionally take pain relievers to treat soreness and other symptoms after exercising. University of California Berkeley Wellness Letter 3/10.

INTERVAL TRAINING TO LOSE WEIGHT – an Australian study showed people who exercised with 20 minutes of high-intensity interval training three days a week dropped 10 percent of their body fat, while those who exercised longer but at a lower intensity did not lose any.
The researchers believe that interval training increases the body’s levels of catecholamine, a chemical that triggers fat burn. Men’s Health 6/07.

SOY AND BREAST CANCER – if you have had breast cancer, soy foods may lower the risk of dying. According to a Chinese study that tracked patients over four years, women who consumed the most soy protein (at least 11 grams a day) had a 30 percent lower risk of dying of breast cancer than those who ate the least soy protein (5 grams a day or less). The results were the same for women with either estrogen-positive or estrogen-negative tumors and for those taking tamoxifen or not.
Women who consumed the most isoflavones (more than 60 milligrams a day) from foods had roughly a 25 percent lower risk of dying or having their cancer recur than those who ate the least isoflavones (20 mg a day or less). Isoflavones are estrogen-like substances in plants that sometimes boost – and sometimes counter – the effects of the estrogen that the body produces. Unprocessed soy foods are rich in isoflavones.
Food sources of soy include soy milk or whole soy foods like tofu, edamame, miso, and soybeans. Nutrition Action Healthletter 3/10.

EATING FOR YOUR BLOOD TYPE? – ignore claims about diets based on blood type, body type, or personality type. These diets have no scientific evidence to back them up. Like most diets, these may help you lose weight in the short term because they tell you to eliminate groups of foods from your diet and thus trick you into eating fewer calories for a while. There has been legitimate preliminary research into how genetic factors interact with diet in influencing the risk of disease, but so far this has not yielded any practical dietary advice. University of California Berkeley Wellness Letter 12/09.

HEALTHIER GRILLING – is it healthier to grill with propane or charcoal?
Studies show that charcoal-grilled meats contain more carcinogens called polycyclic aromatic hydrocarbons (PAHs) than meat heated with propane. When fat drips from meat, the fat burns and creates PAH-infused smoke, which coats what you are cooking. Charcoal flames are hotter, which chars meat and creates heterocyclic amines (HCAs), another carcinogen. Propane still produces some PAHs and HCAs, so take these steps with any grill:

TRIM FAT. Lean meats create less drippings and less smoke, which reduces PAHs.

MARINATE. Soaking meat or other grilling entrees in vinegar or lemon juice reduces HCAs by 90 percent. Any marinate greatly reduces the HCAs.

FLIP FREQUENTLY. Studies have shown that turning meat frequently results in fewer HCAs. Men’s Health 6/07.



FROM THE FLIGHT SURGEON
(The following is reprinted with the author’s permission-LK)

From Live Healthy. Live Well.

Cancer and Airmen Medical Certification

David Bryman, D.O
Senior Aviation Medical Examiner
FAA, Transport Canada, JAA

I recently saw an airline captain in my office that had a diagnosis of prostate cancer. He was very distraught and told my medical assistant that he was sure his career was over.
Fortunately, he was incorrect and medical certification was easy and quickly obtained.

The diagnosis of cancer is of concern to both the pilot and the FAA regarding medical certification. In this article, I will try and review some common malignancies and how they might be evaluated and processed by the AME. I will focus on the aeromedical aspect rather than on disease process and treatment. In other words if a pilot is diagnosed with cancer, how does he/she get back in the air?

Firstly, to understand the logic in special issuance (explained below) as it relates to malignancies (cancers), it is important to understand which cancers are at higher risk to metastasize. Metastasis is a term we use to describe a cancer that has spread to another organ such as the brain, liver or lymph nodes. Some cancers are very aggressive and tend to spread quickly, while others are slower growing and tend to remain confined for a longer period of time.

The reason that brain involvement is so important is that even a small amount of cancer in the brain can cause extreme neurological symptoms such as seizures( common for melanoma), numbness, weakness, headaches, visual changes, personality change, altered consciousness and of course pilot incapacitation.

Lung, breast, melanoma, renal (kidney), and colon cancers are the most common primary tumors to metastasize to the brain (in that order). Other cancers that can spread to the brain include testicular, head and neck tumors, esophageal and prostate (not a complete list). Of course there are tumors that may start in the brain as primary cancers.

Cancers in general are disqualifying under the “normal” process where an AME issues the medical certificate after an office visit. Most malignancies fall under the special issuance category at the FAA and are usually placed in the “AME assisted special issuance program”. This means that the AME must defer the airman’s medical form to the FAA for the initial certification. After that the AME and the pilot are sent a letter that outlines the procedure for future medicals that can be issued directly by the AME.

For example, if a pilot has a diagnosis of prostate cancer and was treated by surgery or radiation he would probably qualify to return to flight status. The pilot in this case being proactive should call his AME prior to the visit to find out what he needs to bring and arrive well prepared.

If he brings all required documentation, the process will be much easier. The required items in this case would include; a current status letter from the urologist documenting his treatment, diagnosis, prognosis, and follow up plan. He will also need to bring a copy of the hospital history and physical as well as the discharge summary and pathology reports, x-ray results, and recent lab work including a PSA. Usually, the treating physician has all the required information readily available in the patients chart.

The AME will then send his report to the FAA along with the information collected by the pilot. The FAA will review the information and issue a medical certificate directly from Oklahoma City. The certificate will almost always be time-limited for 1 year. There will be clear instructions to the pilot in a letter as to how subsequent certificates will be issued. The FAA will usually request a current status letter from the treating physician at yearly intervals documenting that there is no evidence of recurrence of the malignancy and that the pilot’s condition has remained stable. In the above example, it is likely that a statement will be required by the urologist that the pilot has remained cancer free, along with a copy of the most recent PSA.

Not all cancers require special issuance by the FAA. Many less aggressive malignancies can be issued by the AME at the time of visit. These are cancers that are less invasive or diagnosed very early. For example, basal cell carcinoma is a very common form of skin cancer related to sun exposure. It is not likely to spread and usually is treated with excision or freezing. Also, certification of a pilot with very early melanoma can sometimes be done at the visit with the AME. Again, being prepared is important, and the pathology report is absolutely necessary in this case for the AME to decide if deferral to the FAA is warranted.

In regards to malignancies that can metastasize to the brain such as those mentioned previously, the applicant may be required to prove that there has been no brain involvement. Often, a copy of an MRI report will suffice.

In my experience, the FAA has been very reasonable in regards to special issuance of a medical certificate when a pilot has been diagnosed with cancer. In fact it is rare that a case is not approved. After the special issuance is obtained, the AME can usually continue to issue the medical as long as the pilot obtains the necessary items outlined in their authorization letter. The FAA probably will follow the pilot under this program for 5 years. Of course this will vary based upon the aggressiveness of the malignancy.

Remember, when it comes to certification after a malignancy, work with an experienced AME and come to your office visit well prepared. In some instances a fax and a few phone calls from your AME to the FAA can lead to approval of your medical in a very short time. The most common cause of delayed certification is because the pilot did not supply the necessary information for the FAA to make a determination.

Disclaimer- My opinions regarding certification are based on my experience as an AME. The information presented is designed to be informative and educational and are not intended to represent opinions by the FAA.