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
GRIND FLAXSEEDS BEFORE USING THEM – this makes some of the potentially
healthy compounds (notably lignans) in the seeds more available to the
body. Eating them whole increases blood
levels of these compounds only slightly – which is not surprising since some of
the whole seeds may pass through the body undigested. Flaxseeds also provide heart-healthy omega-3
fatty acids and fiber.
Consuming ground flaxseeds can help
reduce cholesterol. An analysis of over
28 studies indicated that consuming one to two ounces a day can lower LDL (bad)
cholesterol in people with high cholesterol.
The effect is greatest in post-menopausal women and in those with higher
cholesterol levels. There is no effect
in HDL (good) cholesterol or triglycerides, and flaxseed oil had no effect at
all.
Add
them to hot and cold cereals, soups, salads, pasta dishes, vegetable
stir-fries, muffins, pancakes, and breads.
The easiest way to grind them is with a food processor or coffee
grinder. Because their fats are susceptible
to oxidation, store flaxseeds in the refrigerator and grind them shortly before
you use them or buy them pre-ground and store in the freezer. University
of California Berkeley Wellness Letter 5/11, 10/09.
THE OFFICE/COCKPIT CANDY JAR – eating just two pieces of candy
every workday, without cutting calories elsewhere or exercising more can really
add up: Total calories over four weeks = 1920 calories. At this rate, total calories for a year =
24,960, which equals a weight gain of 7.13 pounds. When candy was displayed in a clear jar,
workers ate 2 ½ pieces a day more than when the chocolates were in an opaque
container. WSJ 4/12/11.
GOOD PROTEIN CHOICES – replacing just one serving of red
meat a day with poultry, fish, or nuts may lower the risk of heart disease.
Researchers tracked more than 84,000
women aged 30 to 55 in the Nurses’ Health Study. After 26 years, those who consumed more red
meat and high-fat dairy had a higher risk of heart disease, while those who ate
more fish, poultry, and nuts had a lower risk.
The researchers calculated that
women could lower their heart disease risk by 30 percent if they replaced one
serving a day of red meat with nuts, by 24 percent if they replaced red meat
with fish, and 19 percent if they replaced red meat with poultry, and by 13
percent if they replaced red meat with a low-fat dairy food. Circulation
122:876, 2010.
WHOLE GRAINS MAY HELP CONTROL BLOOD
PRESSURE – a Harvard
study of more than 30,000 male health professionals showed that those who ate
the most whole grains (equal to about three servings a day) were 19 percent less
likely to develop hypertension over 18 years than those who ate the least. An earlier study in women yielded similar
results. Unlike refined grains, whole
grains retain the bran and germ and thus have more fiber and nutrients, such as
potassium and folate. Look for a “whole”
grain listed as the first ingredient on labels of breads, cereals, pastas, and
other grain products (the word “enriched” indicates refined wheat flour). University
of California Berkeley Wellness Letter 10/09.
FIGHT CHOLESTEROL BY CUTTING REFINED CARBS
– cutting
carbohydrate intake (especially refined carbs) can boost HDL (good)
cholesterol. A study published in the Annals
of Internal Medicine found that dieters who limited their carbohydrate
intake to vegetable and fruit sources – but filled up on protein or good fats –
had 20 percent higher levels of HDL cholesterol after six months. The scientists speculate that the change may
be due to the increase in fat consumption (especially monounsaturated – good
fat), which can boost HDL levels. Men’s Health 12/10.
CHOLESTEROL AND DEMENTIA – people with high cholesterol in
midlife are at increased risk for dementia later in life. A four-decade study conducted by Kaiser
Permanente Medical Care Program showed those with cholesterol levels above 240
in their forties were 57 percent more likely to eventually develop Alzheimer’s
disease than those with desirable levels (below 200). Even those with
borderline-high levels (200 to 239) had an increased risk of vascular dementia,
the second most common type of dementia. Some studies have found that
cholesterol-lowering drugs may reduce the risk of both cognitive decline and
dementia. University of California Berkeley Wellness Letter 11/09.
IMPROVE YOUR BLOODFLOW – a high intake of flavanols, compounds
found in tea, wine, and cocoa, improved indications of blood-vessel dilation by
as much as 47 percent in people with coronary heart disease. Flavanols may
boost the circulations of angiogenic cells, a variety that repairs arteries. Men’s
Health 12/10.
TEST YOUR HOME FOR RADON – radon kills about 20,000 Americans
annually. An invisible, odorless,
radioactive gas found in soil and water, radon seeps into a house through
cracks in the foundation as well as joints.
It is especially risky for smokers, and is the biggest cause of lung
cancer among nonsmokers. About one in
every 15 homes has elevated levels (depending on geology and building
construction). Inexpensive do-it-yourself
test kits are available at hardware stores.
Radon problems can be fixed by installing special ventilation systems
and sealing foundation cracks. University of California Berkeley Wellness
Letter 7/10.
3 ASPARTAME “MYTHS” – a review of the scientific evidence
by the American Dietetic Association (ADA) has evaluated three current myths
about aspartame.
It is not true that the artificial
sweetener causes a “rebound” effect, making you more hungry. The ADA stated that there is good evidence
that aspartame does not affect appetite or food intake. The evidence review also discounted the myth
that aspartame somehow makes people gain weight, despite its lack of calories.
Finally, the ADA debunked various Internet
myths about purported ill effects on health from the sweetener, concluding that
aspartame consumption is not associated with adverse effects in the general
population. Tufts University Health & Nutrition Letter, vol 10G.
Fructose on the brain - does high fructose corn
syrup contribute to obesity? Thanks to a new brain imaging study, we can see
what fructose does in the brain that could be part of the obesity problem.
Fructose is the sugar found in
fruits and vegetables. It’s natural, so what could be bad about that? Well,
when you eat fruits and vegetables, you get a small amount of fructose. For
example, a small peach has about 2 grams of fructose. Small amounts of fructose
are processed by the liver. No problem.
Things start to go bad when you consume huge loads of fructose
in one sitting, like the 33 grams of fructose you get from a 20-ounce soda. The
liver just can’t process the glut of fructose fast enough. This sets off a
cascade of problems, which can result in excess fat on the body. Once HFCS is metabolically processed
in the body (it's fructose molecule looks just like fructose from
fruits/veggies - just in 15 times the quantity - in a way...fructose on
"steroids")...it is in THIS quantity that the body begins the cascade
of dysfunction in trying to process this "storm of sugar" flooding
in.
A new study in the journal Diabetes, Obesity and Metabolism
shows what fructose does in the brain that could be adding to the problem. Fructose
behaves differently in the brain than glucose, which is another type of sugar
that provides energy. When study
participants were given an infusion of fructose, activity was inhibited in the
cortical brain control areas, including areas thought to be important in
determining how we respond to food taste, smells, and pictures. When these same
participants were given glucose, these areas were activated. Not only are high concentrations of fructose
assaulting the liver, they are also changing the way the brain functions, which
could create the “perfect storm” that makes people pack on the pounds. Patti T.
Milligan, MS RD CNS (edited for Reporting Point publication by L. Kline)
