REPORTING POINT 09/12
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
Floss at least once a day. Treat
it like any other part of your routine you'd never skip, like brushing your
teeth or showering. At least 23 percent of women between 30 and 54, and 44
percent of women over 55, have severe gum (or periodontal) disease, reports the
American Academy of Periodontology. This is a serious bacterial infection that
attacks the tissue surrounding one or more teeth and the bone supporting them.
It's the number one cause of tooth loss in the United States, but it's far from
just a cosmetic issue: When periodontal bacteria enter the bloodstream, they
can cause chronic inflammation. Researchers believe that such simmering
infections in the body may up your risk of heart disease, stroke, cancer, and
even premature birth. Women in particular need to pay close attention to gum
health. Flossing is very critical because the hormonal changes that occur in
women during puberty, pregnancy, and menopause cause the oral bacteria that
lead to gum disease to grow more readily.
Plaque is a sticky film of bacteria that forms on teeth and gums.
Following a meal or snack, the bacteria in plaque release acids that attack
tooth enamel. Repeated attacks can cause the enamel to weaken, eventually
causing tooth decay. Many of the foods we eat cause plaque bacteria to produce
acids. If you snack often, you could be having acid attacks all day long.
Plaque that is not removed with thorough daily brushing and cleaning between
teeth can eventually harden into calculus or tartar.
Plaque
also produces substances that irritate the gums, making them red, tender or
bleed easily. After a while, gums may pull away from the teeth. Pockets form
and fill with more bacteria and pus. If the gums are not treated, the bone
around the teeth can be destroyed. The teeth may become loose or have to be
removed. In fact, periodontal (gum) disease is a main cause of tooth loss in
adults.
One
way to prevent tooth decay and periodontal (gum) disease is by eating a
balanced diet and limiting the number of between-meal snacks. If you need a
snack, choose nutritious foods such as raw vegetables, plain yogurt, cheese or
a piece of fruit. Prevention.com,
American Dental Association “Oral HealthTips.”
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Cancer Prevention In Your 50s - Cancer is more likely to
show up in men over 50 years old. That's why the majority of cancer screening
exams begin at age 50. Finding and treating cancer as early as possible is
one of the best ways to beat this disease. In the case of prostate cancer
(the most common cancer in men), treating the disease at an early stage means
men may be less likely to experience long-term side effects, like impotence. University
of Texas MD Anderson Cancer Center, 11/11.
PREVENTING
COMPUTER EYESTRAIN – when you stare at a monitor, your
blink rate drops from 20 per minute to 7, which results in your eyes drying
out. If increasing your blink-rate
still does not help, try preservative-free eye drops. To relieve eye fatigue, try the 20-20-20
monitor rule: look at something 20 feet away for 20 seconds every 20
minutes. Men’s Health, 04/11.
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Ten Ways To Decrease Cancer Risk - 1) Max BMI of 25; 2) 5 or more servings of fruits & veggies
daily; 3) 7 or more portions of complex carbs daily; 4) decrease processed
foods & refined sugars; 5) limit alcoholic drinks to 1/day for women and
2/day for men; 6) limit red meat to no more than 3 oz. daily; 7) decrease fatty
foods, particularly animal fats; 8.) limit intake of salted foods & use of
salt in cooking; 9.) eliminate tobacco use; 10.) practice sun safety/recognize
skin changes. American
Cancer Society.
MARINADES FOR MEAT PROTECTION – besides improving the flavor of meats, Greek
researchers found that marinated beef (in a soy sauce or red-wine mixture) had
much lower levels of bacteria levels for up to 10 days. Both soy sauce and red wine contain ethanol
and phenolic compounds, which may act as antimicrobials. Soak meat overnight for a good balance of
flavor, texture, and potentially protective effects.
BARBEQUE GRILLING RISKS
The
high heat of grilling meat, poultry, and fish creates potential carcinogens
called heterocyclic amines (HCAs).
Charring is an indication that HCAs are present. Other carcinogens called polycyclic aromatic
hydrocarbons (PAHs) are deposited on meat from the smoke that rises when fat
drips on the hot coals (or any heat source).
To reduce the potential risk:
-Choose lean
cuts and trim any visible fat so that less fat drips during cooking.
-Marinate
meat, even briefly, before grilling it.
This can decrease HCAs by more than 90 percent. Use combinations of vinegar, citrus juices,
cider, brown sugar, mustard, vegetable oil, herbs, and spices.
-Precook in
the microwave or in the oven, discard the juices, and then finish on the grill.
-Use lower
heat by waiting for the coals to burn less hot or by turning the gas down.
-Raise the
grill rack farther from the heat. Do not
place the meat directly over the coals; that way the fat will not drip on them
and flare up.
-Flip the
meat frequently. Cook to the proper
temperature, but try to avoid charring (cut or scrape off any charred
parts). Use smaller pieces (like kabobs)
which cook faster.
-Don’t use
mesquite; this soft wood produces very high heat.
-Grill veggie
burgers, vegetables, and fruit (like pineapple); they produce little or no
HCAs.
-Stay upwind
from grills to avoid breathing in smoke, which also carries health risks.
Pan-frying and broiling at high
temperatures also produce HCAs. Instead,
choose steaming, poaching, microwaving, stewing, roasting, and baking when
possible. Do not consume the pan
drippings, either, since they can be high in HCAs and fat. Men’s Health 04/11,
University of California Berkeley
Wellness Letter 7/06.
Soy And Hot Flashes - According to a
placebo-controlled study, daily doses of a soy germ-based nutritional
supplement containing S-equol decreased menopausal symptoms 59 percent,
including significantly reducing hot flash frequency after 12 weeks. It is
believed that S-equol, produced from the isoflavone daidzein during the
fermentation of soy germ, interacts with specific estrogen receptors to promote
the improvement in menopausal symptoms. Journal
of Women's Health, 01/12.
Colds And Exercise - Different levels of
exercise can significantly increase or decrease your chances of catching a
cold. If you tend to be a couch potato, then you will catch 2-3 colds per year,
on average. Regular moderate exercise can reduce the risk of catching cold-like
infections by 33 percent (this effect has been shown to be the result of the
cumulative effect of exercise leading to long-term improvement in immunity).
Prolonged strenuous exercise, such as marathons, can make an individual more
susceptible to catching colds. We are constantly exposed to viruses, but it is
our immune system that determines whether we get sick or not. Association for Science Education
Conference, 01/12.
Soft Drinks, Smoking and Asthma - A high level of soft drink
consumption is associated with asthma and/or chronic obstructive pulmonary
disease (COPD). 13.3 percent of participants with asthma and 15.6 percent of
those with COPD reported consuming more than half a liter of soda per day.
Furthermore, smoking makes this relationship even worse, especially for COPD.
Compared with those who did not smoke and consume soft drinks, those who
consumed more than half a liter of soft drink per day and were current smokers
had a 6.6-fold greater risk of COPD. Respirology
02/12.
KEEPING A PAIN-FREE BACK – be a “wall” dog.
Stand at arm’s length in front of a wall and put your palms flat against
it. “Walk” your fingertips up the wall,
leaning forward as you extend your arms, until your biceps are next to your
ears. Then push your hips back and
stretch forward. Hold this position for
60 seconds and repeat three times. (You can even do this stretch on a long
flight, taking a few minutes on those longer flights to get out of the
seat-LK). Men’s Health, 04/11.
Take A Break From Sitting - Interrupting prolonged
periods of sitting with regular, two-minute breaks of light or moderate
intensity activity, like walking, may be good for overweight and obese people's
health. Such activity helps their bodies keep glucose and insulin levels under
control after consuming a high calorie meal. Diabetes
Care, 03/12.
DON’T BE IN DENIAL – In Great Britain (a socialized medicine state) citizens are dying early because of ignorance
and denial of cancer symptoms. If Britain matched the best cancer survival
rates in Europe, 11,500 fewer people would die every year. Matching just the
European average would save 6,000-7,000 lives every year. Britain's poor record
in early diagnosis is to blame. A survey asked Britons about warning signs and
symptoms of cancer: 75 percent failed to mention pain, coughing, bladder and
bowel problems; 66 percent failed to list bleeding; and only 25 percent
mentioned weight loss or mole changes. 37 percent who spotted early signs of
cancer said they may delay getting checked because they worried about the
result; 37 percent said they may delay getting symptoms checked because it
would be difficult to make an appointment to see their physician and 25 percent
said it might be a waste of their doctor's time. Cancer Research, 2012
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