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

Lack of Exercise As A Medical Condition - According to physiologist Michael Joyner, M.D., "physical inactivity is the root cause of many of the common problems that we have." These problems include obesity, diabetes, joint damage, and high blood pressure. If lack of exercise (deconditioning) was treated as a medical condition, then perhaps more patients and doctors would see exercise as a treatment that should be considered first for many medical complaints. Mayo Clinic, 09/12.

EXERCISE FOR A GOOD NIGHT’S SLEEP – a study in Sleep Medicine found that people 55 years and older with chronic insomnia, who started doing aerobic activities reported significantly better sleep, mood, and vitality after four months than those who did non-exercise activities.  The aerobic workouts included walking, treadmill running, and stationary cycling, done 40 minutes a day, four times a week.  It is best not to work out within three hours of bedtime, however, since that may actually interfere with sleep.  University of California Berkeley Wellness Letter, 01/11.

Cannabis and TEEN IQ - A recent study indicates that daily cannabis use by teenagers (< 18 years old) results in neuropsychological decline, which persists even after they stop smoking. The group also had IQ scores that were 8 points lower than their counterparts who never smoked or started. Proceedings of the National Academies of Sciences, 09/12.

MELATONIN – melatonin is a hormone produced by the brain’s pineal gland.  Besides being produced by the human body, it is also found in some edible plants.  It is called the “darkness hormone” (in contrast to vitamin D, the “sunshine hormone”) because it is secreted at night; exposure to light suppresses it.  Since melatonin affects circadian rhythms (our internal body clock and sleep/wake cycle – and promotes drowsiness, it has long been used as a sleeping aid.  One prescription sleep pill, ramelteon (Rozerem), works by mimicking the effects of melatonin in the body.

            A 2009 review by the Cochrane Collaboration (which evaluates medical treatments) concluded that supplemental melatonin is effective for preventing or reducing jet lag, though not all studies have had positive results.  Melatonin appears to be safe for short-term use and should be recommended to adult travelers flying across five or more time zones, particularly in an easterly direction.

            Another study published in the Natural Standard found strong evidence for melatonin’s use for jet lag, and well as its use in treating insomnia in the elderly and enhancing sleep in healthy people. 

SHIFT WORK RISK

Some studies have found that suppressing melatonin in lab animals (usually by exposing them to light at night) can promote cancer.  This has raised concerns that people who have circadian rhythm disruptions because of shift work (such as flight crew who work at night and/or changeable shifts) may be at increased risk for cancer.  These studies are very preliminary and more research needs to be done to determine, if, and how, such disruptions increase cancer risk.

            The long-term safety and effectiveness of melatonin supplements are unknown.  Prolonged use may undermine the body’s ability to produce the hormone naturally.  Hormones are powerful substances that, even in small doses, can produce unexpected and unwanted results, as was seen with estrogen therapy.  In most other countries, melatonin’s availability is restricted and some countries require a prescription for its use.

            Various adverse effects from melatonin have been reported, including high blood sugar, breast swelling in men, decreased sperm count, gastrointestinal irritation, sleepwalking, and dizziness. Melatonin may interact with other hormones so pregnant women or those trying to become pregnant should not take it.

            Like other sleep-inducing medications, melatonin can produce a “hangover” effect and drowsiness the next day.

            There is no consensus about which doses or formulation of melatonin are best for various sleep disorders, according to a report in Sleep Medicine Reviews in 2009.  It pointed out that some studies show that the effects of melatonin may not even be clearly related to dose.  As with other dietary supplements, you cannot even be sure that the dose listed on the label is accurate.

            Consider taking melatonin supplements only for jet lag and insomnia and only for occasional or short-term use.  In you have chronic insomnia or another sleep disorder consult your physician, who may refer you to a sleep specialist.  It is also not recommended to take melatonin in hopes of protecting yourself from cancer or the effects of aging, or any other health matter not related to sleep.  University of California Berkeley Wellness Letter, 01/11.

HAND SANITIZERS WORK – in a study of office workers, reported in BMC Infectious Diseases, half were given an alcohol-based hand sanitizer and encouraged to use it at least five times over the workday; the other half continued to wash their hands as normal.  Over a year, those in the sanitizer group were about two-thirds less likely to get sick and had fewer days absent from work due to colds, fever, cough, and diarrhea (but not the flu).  Hand sanitizer should be at least 60 percent alcohol and used generously.  Proper hand-washing with plain soap and water is more effective at getting rid of germs, but the alcohol products, which require no water, are often more convenient.

Benefits of Green Tea - previous studies have shown that green tea consumption aids in both weight loss and lowering cholesterol levels. Green tea is full of anti-oxidants and has also been known to reduce the risk of esophageal cancer, depression symptoms, wrinkles, and the risk of high blood pressure. Green tea also benefits diabetics because it slows the rise of blood sugar after eating. A new study reveals that it may also benefit memory and spatial awareness. (Note: Green tea decaffeinated with CO2 retains as much as 95 percent of the original anti-oxidant levels. If the ethyl acetate process was used, only about 30 percent of the anti-oxidants will be retained.)  Molecular Nutrition & Food Research, 09/12.

CLOSE TO RETIREMENT? – to reduce the risk of falls, people 65 and older should take a vitamin D supplement, as well as do exercise that will improve muscle strength and balance.  That recommendation comes from the U.S. Preventive Services Task Force, which recently reviewed research on fall prevention, including nine studies that tested vitamin D.  The average daily dose used in the studies was 800 IU, which is the current RDA for people over 70, though some researchers believe that many older people need higher doses to achieve adequate blood levels.  Accumulating evidence suggests that besides being crucial for bone health, vitamin D may have other benefits.  Its ability to reduce the risk of falls caused by age-related muscle weakness is now well established. University of California Berkeley Wellness Letter, 09/12.

LOSING WEIGHT CAN EASE OTHER PAINS – according to a study from the University of Cincinnati, over the course of a 12-week weight-loss program, overweight or obese people  lost an average of 10 pounds, which led to a 20 to 30 percent reduction in pain in the upper back, lower back, knees, hips, and elbows, as well as overall pain.  University of California Berkeley Wellness Letter, 01/11.