REPORTING POINT 04/12
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
CHOLESTEROL: SIZE MATTERS – there are two basic kinds of cholesterol
in our blood: LDL (low-density lipoprotein, the “bad” type), which promotes
coronary artery disease, and HDL (high-density lipoprotein, the “good” type),
which helps remove cholesterol from the system.
Some researchers now believe that a
key factor in determining why some people with given levels of LDL and HDL
develop heart disease while others with the same levels do not, is the size and
density of LDL particles, which range from very small, densely concentrated
particles to large “fluffy” ones. Studies have linked smaller, dense LDL
particles to a higher risk of heart disease compared to larger particles, which
may be relatively benign. This is true
even if your LDL level is in the desirable range. For example, if the LDL is a healthy 110, but
you have lots of small, dense LDL particles, it may be the equivalent of having
a high LDL reading of 160 or more, in terms of the effect on coronary
risk. Small dense LDL tends to go along
with a constellation of related problems that increase the risk of
cardiovascular disease – low HDL, high triglycerides (fats in the blood), high
blood sugar, high blood pressure, and obesity.
Small particles are dangerous
because they are better able to get into artery walls where dangerous plaque
forms, thus promoting atherosclerosis.
They are more easily oxidized, and oxidized LDL plays an important role
in atherosclerosis, and they are less easily cleared from the bloodstream.
Larger is also better when it comes
the HDL. Research suggests that large
HDL particles are better able to remove cholesterol from the blood and artery
walls, have greater anti-inflammatory and anti-clotting effects, and thus are
especially protective against heart disease.
Some studies have found that people with smaller HDL particles are at
higher risk for heart disease than those with larger particles. The biochemistry of HDL is more complex than
that of LDL, and the evidence about the benefits and risks of HDL size is not
as clear as for LDL size.
Like much else about blood
cholesterol, LDL and HDL size and density are largely a matter of your
genes. The same steps that help improve
cholesterol levels in general – diet, exercise, and loss of excess body fat –
also improve LDL and HDL size and density.
The key dietary change for improving
LDL size is to cut down on refined carbohydrates – i.e. sugary or starchy
foods. It is not necessary to go on a
very-low carb diet – just moderate your carb intake and choose healthy,
high-fiber carbs.
Saturated fat tends to raise levels
of large LDL particles, the less harmful kind, suggesting that saturated fat
may not be as bad as was once thought (Trans-fats
are a bad choice as they raise LDL and lower HDL-LK). Part of the heart
benefit of moderate alcohol consumption may come from its ability to raise
levels of both large LDL and large HDL.
Statin drugs lower LDL level, but have a relatively small effect on LDL
size. High-dose niacin and some other
cholesterol-lowering drugs can substantially improve LDL size.
If you are at average coronary risk,
you need not worry about the size of your cholesterol particles as it is enough
to know your LDL and HDL levels and do all you can to prevent heart
disease. If you are at increased risk
for heart attack – because of diabetes, obesity, or a family history or
premature heart disease or stroke – you might discuss such testing with your
doctor. University of California Berkeley Wellness Letter 6/10.
Four Ways To Live Longer - those who practice all four are 66
percent less likely to die early from cancer, 65 percent less likely to die
early from a major cardiovascular disease, and 57 percent less likely to die
early from other causes.
1)
Avoid Tobacco.
2)
Limit Alcohol: Men should have no more than two drinks a day, women no more
than one.
3)
Improve Your Diet: Eat more fruits, eat more vegetables, eat more whole grains,
switch to fat-free and low-fat dairy and eat more seafood. Cut down on salt and
foods high in sodium, saturated fats, trans fats, cholesterol, added sugar, and
refined grains.
4)
Exercise at least 150 minutes of moderate exercise spread over at least 5 days
a week - or - do a total of 75 minutes of vigorous exercise 3 days a week or
more. American Journal of
Public Health, 08/11.
LOWERING CANCER RISK – more than 100,000 new cases of
cancer each year in the U.S. can be attributed to excess body fat, according to
new estimates by the American Institute for Cancer Research. That includes 49 percent of endometrial
cancers, 35 percent of esophageal cancers, 28 percent of pancreatic cancers, 24
percent of kidney cancers, 21 percent of gallbladder cancers, 17 percent of
breast cancers, and 9 percent of colorectal cancers. Only half of Americans
know that being overweight is a risk factor for many types of cancers. University of California Berkeley Wellness Letter 06/11.
EXERCISE FACTOID – during a regular pushup, the
upper-body muscles must lift 66 percent of your body weight. Journal of Strength and Conditioning
Research.
KEEPING COLD-FREE - advice from an ER physician: “…in the ER, I’m so conscious about
everyone around me being sick that I become extra vigilant. Two good habits help me a lot – religious
hand washing, and keeping my hands away from my eyes, nose, and mouth, where
germs like to sneak in. Those two
behaviors alone can stave off the majority of illnesses we all face; whether in
an emergency room, at the office, or on an airplane.” Men’s Health 09/11.
GOOD SLEEP = LESS WEIGHT? – people who
reported feeling sleepier during the day had less activity in their brain’s
prefrontal cortex (center of decision-making) when shown images of high-calorie
foods in a Harvard Medical School study.
This means that if you are feeling tired, you may be more apt to indulge
in poor food choices. Caffeine use did
not help in making better food choices.
The researchers concluded that sufficient rest was the best way to help
subjects make good food choices. Health 11/11.
Iron Man? The
right amount of iron is needed for proper cell function, but too much may lead
to diseases like Alzheimer's and Parkinson's. Men typically have more iron in
their bodies than women, which may be why men develop these age-related
neurodegenerative diseases at a younger age. (Younger women's iron levels are
thought to be lower because of menstruation.) To reduce iron levels: decrease
over-the-counter supplements that contain iron, unless doctor recommended; eat
less red meat; donate blood; and take natural iron-chelating substances that
bind to and remove iron (such as curcumin or green tea). Neurobiology of Aging, 10/11.
