Health News

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.