Live Healthy. Live Well.

Health News

2012-01-01T06:00:00.000-07:00

HEALTH NEWS

“Live healthy...Live well”

Dedicatedto providing pertinent information on health, fitness, and nutrition to fostera culture of wellness among Southwest Airlines flight crews and their families.

by Larry Kline

email:livehealthy-livewell@cox.net

20^thANNIVERSARY ISSUE

Thisedition marks a milestone – we have been publishing the Heath News for the pilots of Southwest Airlines and their familiesfor 20 years. While serving as Air Safety Chairman for SWAPA in the late ‘80sand early’ 90s, we started including articles of interest concerning healthmatters which were interspersed with air safety reports and articles. This feature proved popular with flight crews;feedback received indicated crews desired to continue to receive this information. Beginning in 1992, this feature flourishedand assumed a life of its own.

Lookingback, 20 years ago flight crews did not have many good work out optionsavailable on overnights as very few of our crew hotels had any kind of workoutfacility. A few, like the DTWRenaissance Hotel downtown, had good fitness clubs. Many crew rest properties,however, were lucky to have a treadmill, Schwinn Airdyne, or a primitiveMonarch bike with a resistance band, and perhaps a rusty Universal set. We havecome a long way in two decades.

Overthese years, you, the readers, have indicated the worth and benefit of thisresearch. It has been our privilege to continue to find information and to reportin a concise manner articles that help you and your loved ones make good healthand fitness decisions.

LarryKline

SUGAR AND CHOLESTEROL – people who eat the most added sugarshave lower levels of HDL (good) cholesterol and higher levels of triglycerides;both will raise the risk of heart disease.

Researchers examined the odds ofhaving low HDL (under 50 for women and under 40 for men) and high triglycerides(over 150 for both men and women) in a nationwide sample.

Those who got at least 10 percent oftheir calories from added sugar were 50 percent more likely to have low HDLthan those who got less than 5 percent from added sugar. Those who ate the most added sugar (at least25 percent of their calories) were threetimes more likely to have low HDL. Sugareaters were also more likely to have high triglycerides.

The American Heart Associationrecommends no more than about 100 calories (six teaspoons) a day from addedsugar for women and no more than 150 calories (nine teaspoons) for men. A 12-ounce can of Coke has about 10 teaspoonsof added sugar. Journal of the American Medical Association 303:1490, 2010.

OCCASIONAL SMOKER? – the percentage of American adultswho smoke (20 percent) has not changed much in recent years, but the proportionwho smoke only occasionally has grown. About half of smokers do not smoke every day or smoke fewer than six cigarettesa day.

It is better to be a light smokerthan a heavy one, of course, but the risks are still substantial.

-Smokingone to four cigarettes a day increases the risk of dying from heart disease by200 percent and from all causes by 50 percent.

-Whenthey cut down, former heavy smokers tend to puff more frequently and moredeeply and thus get two to eight times more toxins per cigarette.

-Whensmokers cut down, the level of carcinogens they inhale does not drop inproportion to the cutbacks they make. Thus, those who cut their smoking by 90 percent (to just two or threecigarettes a day) reduce levels of tobacco carcinogens in their bodies only byhalf. University of California BerkeleyWellness Letter 5/10.

“I met the surgeon general - heoffered me a cigarette.” RodneyDangerfield

MORE BENEFITS OF USING OLIVE OIL - Consuming olive oil may help preventstrokes in older people. After considering diet, physical activity, body massindex and other risk factors for stroke, the study found those who regularlyused olive oil for both cooking and as a salad dressing had a 41 percent lowerrisk of stroke. Olive oil has been associated with protective effects againstmany cardiovascular risk factors such as diabetes, high blood pressure, highcholesterol and obesity. AmericanAcademy of Neurology, June 2011

High Blood Pressure In Young People? – 20percent of young American adults may have high blood pressure. People with highblood pressure have a much higher risk of stroke and heart disease, the leadingcause of death among adults in the US. It is also a condition that often showsno signs or symptoms, and many otherwise healthy people who have it first findout when a health professional measures their blood pressure. The findings aresignificant because they indicate many young adults are at risk of developingheart disease, but are unaware they have hypertension. Epidemiology, May 2011.

vitamin C -is not effective at preventing the commoncold in the general adult population. However, vitamin C consumption may reduce the duration of cold symptoms in both adults andchildren, but it does not decrease the severity of cold symptoms. The intake of nutrients strongly influences the immunesystem. For a long time there has been acontroversy whether vitamin Ccontributes to the prevention and therapy of the common cold. Several cells of the immune system can indeedaccumulate vitamin C and needthe vitamin to perform their task, especially phagocytes and t-cells. Thus a vitamin C deficiency results in areduced resistance against certain pathogens while a higher supply enhancesseveral immune system parameters. With regard to the common cold, different studies, including meta-analyses, underlinethat the prophylactic intake of vitaminC may slightly reduce the duration of the illness in healthy persons butdoes not affect its incidence and severity. Supplementation of vitamin C is most effective in casesof physical strain or insufficient intake of the vitamin. With regard to thetherapy of the common cold, theapplication of vitamin C aloneis without clinical effects. Cochrane, PubMed, Natural Standard,and the National Center for Complementary and Alternative Medicine databaseswere searched to identify and acquire primary research reports-Christine Kline RD, CNSD

Muscle Up - How important is it to exercise yourmuscles? The human body has over 600 muscles accounting for 40 percent of thebody's weight. When exercised regularly, muscles are your primary mechanism ofmaintaining your metabolism, thus burning fat. Maintaining the flexibility ofyour joints and surrounding soft tissues allows muscles to function at theirhighest level. Gray'sAnatomy.

ExerciseMyth –StretchingPrepares Your Body for Exercise. Stretchingbefore exercise is a sacred ritual, but researchers have been finding that itactually slows you down. Florida State researchers recently showed thatstretching before a run makes you about 5 percent less efficient, meaning youhave to burn more energy to run at the same pace. This year, Italianresearchers studying cyclists discovered why stretching is counterproductive.They found evidence that toe-touching stretches change the force-transmissionproperties of muscle fibers and alter the brain signals to muscle, reducingexercise efficiency by about 4 percent. Furthermore, there’s insufficientscientific evidence that pre-exercise stretching reduces injury risk. Popular Mechanics (Health Section) 9/11.

Health News

2011-12-01T05:00:00.000-07:00

REPORTING POINT 12/11

HEALTH NEWS

“Live healthy...Live well”

Dedicatedto providing pertinent information on health, fitness, and nutrition to fostera culture of wellness among Southwest Airlines flight crews and their families.

by Larry Kline

email:livehealthy-livewell@cox.net

TEXTING/DRIVING RISK – at least 28 percent of all trafficcrashes in the U.S. (or 1.6 million crashes each year) are caused by driversusing cell phones or sending/reading text messages, according to estimates bythe National Safety Council. Thatincludes 1.4 million accidents each year caused by cell phones and at least200,000 accidents caused by texting. Atany given moment, about one in ten drivers is using a phone, and one in 100 istexting. University of California Berkeley Wellness Letter 4/10.

MORE BPA RISK IDENTIFIED – Bisphenol-A (BPA), the controversialchemical used since the 1960s found in some hard plastic bottles and in the epoxyresin lining of food and beverage cans, has been linked, for the second time,to heart disease. The latest study,involving 1,500 Americans, found that BPA levels in urine (a marker for BPAexposure) dropped between 2003 and 2006, but that those with the highest levelswere still at increased risk for heart disease. The FDA expressed concern that BPA may affect the brain, behavior, andprostate glands in fetuses, infants, and children at current exposure levelsand is further evaluating BPA’s safety.

BPAalso has hormone-disrupting properties that may lead to weight gain, prostatecancer, and erectile dysfunction, besides heart disease.

Theaverage American consumes 17 percent of their food from cans; BPA has beenfound in 100 percent of canned pastas, 89 percent of soups, 83 percent ofbeans, and 50 percent of canned tuna. Some manufacturers are offering their products in pouches or boxes toavoid BPA containers. Polycarbonatecontainers that have the number “7” denoted on the bottom of the container mayhave BPA-permeated polycarbonate. Polypropylenecontainers (with the recycling number 5) are deemed safe at this time. Severalstates and other local governments and some manufacturers have voluntarilyeliminated BPA from their product containers. Men’s Health 7/10, University ofCalifornia Berkeley Wellness Letter 4/10.

STRENUOUSEXERCISE MAY PROTECT BRAIN -Older people who regularly exercise at moderate to intense levels may have a 40percent lower risk of developing brain damage linked to ischemic strokes,certain kinds of dementia and mobility problems. The journal Neurologysays the MRIs of people who exercised at higher levels were significantly lesslikely to show silent brain infarcts — caused by blocked arteries thatinterrupt blood flow and are markers for strokes — than people who exercisedlightly. Until now, studies have shown exercise helps lower blood pressure, badcholesterol and insulin levels, all risk factors for strokes causing braindamage. Treating those conditions is helpful, but often brain damage frommultiple infarctions is not reversible.

It's not good enough just to exercise,but the more (intense) the better. Columbia University researchers think exercise is protecting against thedevelopment of brain infarcts, and the hope is with lower risk of having theseevents, you'd also be at lower risk of dementia or stroke. Forty-three percent of participants in thisstudy reported that they had no regular exercise; 36 percent engaged in regularlight exercise, such as golf, walking, bowling or dancing; and 21 percentengaged in regular moderate-to-intense exercise, such as hiking, tennis,swimming, biking, jogging or racquetball. There was no difference between thosewho engaged in light exercise and those who did not exercise.

Some of the effects of exercise appearto be related to improving other health conditions that affect the risk ofstroke, such as hypertension, obesity, high cholesterol and low HDL, diabetes,atherosclerosis (hardening of the arteries) and heart disease. The AmericanHeart Association’s guidelines for ideal cardiovascular health include 150minutes of moderate-intensity or 75 minutes of vigorous-intensity exercise aweek. Submitted by Christine Kline, RD, CNSD.

THE SEDENTARY RISK – the longer one sits, the greater the risk of dying. Using questionnaires, researchers at theAmerican Cancer Society tracked roughly 53,000 men and 70,000 women for 14years. Women who indicated that they satfor at least six hours a day – not counting time spent sitting at work – were34 percent more likely to die over the 14-year period (mostly from heartdisease or stroke) than those who sat for less than three hours a day. Men who sat for at least six hours were 17percent more likely to die. Thesestatistics were valid even for those who exercised regularly.

The least-activepeople had the highest risk of dying. Women who did the least exercise (like brisk walking) and who sat for atleast six hours a day during their leisure time were almost twice as likely todie as those who did the most exercise and who sat for less than three hours aday. Men who did the least exercise andsat for at least six hours a day were 1 ½ times more likely to die.

Scientists recommendgetting up and moving around – even just to stretch your legs on a long flight.Sometimes it is hard to follow advice to exercise more, but just sitting lesscan be beneficial. Other studies havelinked long bouts of sitting and lack of movement with obesity, cardiovasculardisease, and other chronic disorders. Nutrition Action Healthletter 9/10, University ofCalifornia Berkeley Wellness Letter 4/10.

ESTROGEN THERAPY INCREASES KIDNEYSTONE RISK – according to a study in the Archives of Internal Medicine of more than 10,000 post-menopausal women, those given hormone therapy(estrogen or estrogen plus progestin) for six or seven years, on average, wereabout 20 percent more likely to develop a stone than those given a placebo. Estrogen therapy increases the risk ofstrokes and breast cancer. It iscurrently unclear why it may also increase kidney stones. University of California Berkeley Wellness Letter 5/11.

COFFEE FOR THE PROSTATE – coffee may lower the risk of lethal prostate cancer. A study that tracked 48,000 men in the HealthProfessionals Follow-Up Study from 1986 to 2006 found that those drank one tofive cups of coffee a day had about a 30 percent lower risk of lethal (fatal ormetastatic) prostate cancer than those who consumed no coffee. Men who drank atleast six cups a day had a 60 percent lower risk. It did not matter if the coffee was regularor decaf. Journal of the National CancerInstitute 103:1, 2011.

STATINS-GOOD NEWS/BAD NEWS – the good news about statin drugs is that they may decrease the risk ofcataracts. A study in the Annals of Epidemiology reported that people age 45 to 75 who were taking statins to improvetheir cholesterol levels had a nearly 40 percent lower risk of cataractscompared to non-users; however, the risk was not reduced in people over 75.

The bad news aboutstatins is that they slightly increase the risk of type 2 diabetes. A study in the Lancet, which collated data from 13 large clinical trials found that statinusers had a 9 percent higher risk of developing diabetes over a four-yearperiod, and the risk increased with age. An accompanying editorial to the article emphasized the cardiovascularbenefits of statins far outweigh the small increased risk but recommended thatphysicians monitor blood sugar in older statin users. University of California Berkeley Wellness Letter 5/10.

Health News

2011-11-01T06:00:00.000-07:00

HEALTH NEWS

“Live healthy...Live well”

Dedicatedto providing pertinent information on health, fitness, and nutrition to fostera culture of wellness among Southwest Airlines flight crews and their families.

by Larry Kline

email:livehealthy-livewell@cox.net

Past issuesof “Health News” are available at http://livehealthy-livewell.blogspot.com/. It includes a search engine; just enter a keyword to find past articles. LK

VITAMIN K FOR YOUR BONES – according to a review in Nutrition Research that looked at sevenlarge studies, high doses of the vitamin (at least 200 micrograms fromsupplements) improved bone quality and reduced fracture risk in postmenopausalwomen. Though it has little or no direct effect on bone mineral density, vitaminK may activate osteocalcin, a protein that help bones utilize calcium. It is too early to recommend high-dosesupplements, but it is a good idea to get more vitamin K in your diet – notablyfrom broccoli, spinach, kale, and other leafy green vegetables. Multivitamins and bone-health supplementsoften provide small amounts (10 to 25 micrograms). Vitamin K can interfere withthe anticoagulant warfarin (Coumadin), so if you take this drug, talk to yourdoctor about how much vitamin K is safe to consume. University of California Berkeley Wellness Letter 10/09.

BEST WAYS TO REDUCE SALT INTAKE – 77 percent of the average person’ssalt intake comes from processed foods and restaurant meals. As food manufacturers and chefs eliminatetrans-fats, they have been adding salt to add flavor. To lower dietary intake of sodium, look forfood labels that have the phrase “low sodium” or “sodium-free,” and eat freshproduce instead of processed foods whenever possible. Try seasoning meals with other favorenhancers like pepper, herb, lemon juice, ginger, garlic, or wine. Beware of consuming foods loaded with addedsodium like cold cuts, Parmesan cheese, many canned soups and sauces and foodslike pizza. When eating out, requestsauces or dressings served on the side to limit portions. Men’sHealth 7/10.

WEIGHT LOSS CAN HELP REDUCE HOTFLASHES – researchhas shown that overweight women tend to have more frequent or severe hotflashes than their leaner counterparts. A study from UC San Francisco tested this notion by putting overweightor obese women, half of whom had hot flashes, on a six-month weight-lossprogram. Compared to a control group,the women who lost weight (an average of 17 pounds) reported significantreductions in hot flashes. University of California Berkeley WellnessLetter 10/10.

ANTIOXIDANTS 101 – antioxidants fight free radicals,which are unstable molecules in the body that can cause DNA mutation. Even though free radicals have been linked toserious conditions like heart disease, Parkinson’s disease, and cancer, theyare not necessarily villains – they are also the byproducts of a basicmetabolic process called oxidation. They are absolutely essential to life. Immune cells will “shoot” free radicals ontoinvading bacteria in order to kill them. They are in important part of the body’s defenses.

Too many free radicals, on the otherhand, are harmful. Pollutants, cigarette smoke, and sun overexposure cangenerate so many free radicals that the normal antioxidant defenses becomeoverwhelmed, leaving the body vulnerable to cell damage and disease. Some researchers also link free-radicaloxidation with aging. That is the body’s use of antioxidants – to make surethat there are adequate antioxidant defenses to combat all the excess freeradicals.

The entire plant kingdom, includingbeans, nuts, seeds and grains, contains antioxidants. Plants produce antioxidants to fight againstpredators and UV radiation. Refinedgrains have been stripped of most of their antioxidant properties.

All antioxidants are not createdequal. Any molecule that protects thecells against oxidation is technically an antioxidant. This includes familiarnutrients like vitamins, as well as more unfamiliar types of antioxidants likeflavonoids and polyphenols – about 8,000 varieties in all.

All antioxidants do not operate thesame way. Some antioxidants excel atfighting certain types of free radicals while others are effective only inspecific parts of a cell. Others canonly fight free radicals only under the right conditions.

Working out leads to more oxidationand an increase in free radicals. Scientists speculate that the oxidativestress triggered by exercise promotes insulin sensitivity and weight loss, andpossibly reduces the risk of diabetes. In this case, cellular free-radicals have an initial beneficial effect.

Eating a diet with a wide variety offruits and vegetables can ensure sufficient antioxidants to combat free-radicaldamage. Men’s Health 6/10.

LOW-DOSE ASPIRIN – those taking low-dose aspirin fortheir heart may also be reducing their risk of colon cancer. Accumulating research suggests that peopletaking aspirin or related drugs (such as ibuprofen) for pain relief are lesslikely to develop colon cancer. Studies indicate that just one baby aspirin (81milligrams) taken daily for five years reduced colon cancer risk. Talk to your physician about daily aspirintherapy if you have a strong family history of colon cancer or have already hadpolyps discovered. University of California Berkeley Wellness Letter 12/10.

DO YOU NEED A SPORTS DRINK? – unless you are exercisingstrenuously for more than an hour, you do not need a sports drink. A 20-ounce bottle of Gatorade has 275milligrams of sodium. 1,500-milligramsof sodium a day is the maximum recommend as the daily limit for people over40. Universityof California Berkeley Wellness Letter 7/10.

PROSTATE CANCER SURVIVORS – a Johns Hopkins study found that menwho gained five or more pounds prior to or up to a year after prostate surgerywere nearly twice as likely to battle cancer again than those who maintainedtheir weight. Obesity and weight gainare associated with inflammation which might influence prostate-cancerrecurrence. Men’s Health 7/10.

HEAVY WEIGHTS NOT NECESSARY – it is not necessary to lift heavyweights to gain muscle. Lighter weightsmay be even more effective – provided they are lifted to fatigue, according toa study from McMaster University in Canada. Test subjects who lifted lighter weights (30 percent of the maximum theycould lift) to fatigue (at least 24 repetitions) stimulated production of newmuscle proteins more than those lifting heavier weights (90 percent of theirmaximum) to fatigue (3 to 5 repetitions). This is encouraging for anyone who cannot lift heavier weights due toillness, age, or other reasons. University of California Berkeley WellnessLetter 12/10.

BUYING GROUND BEEF? – look for “extra lean” with thelowest percent fat. Labels on groundbeef can be misleading. They typicallygive the percent fat or percent lean, by weight. By law, raw “lean” ground beef contains nomore than 22 percent fat; “extra-lean” no more than 15 percent. But even extra-lean beef can be fatty – 4ounces of uncooked ground beef that is listed as 15 percent fat has 17 grams offat (most of it saturated), which means that 63 percent of its 243 totalcalories are fat. Ground beef that is 90percent lean (10 percent fat by weight) has 11 grams of fat (50 percent of its200 calories total) in 4 ounces. (Think in terms of percentage of fat incalories consumed to properly compare foods-LK)

When selecting cuts of beef likesteaks, prime beef is the fattiest. Select is the leanest and choice is in the middle. NutritionAction Healthletter 10/10, University of California Berkeley Wellness Letter10/09.

Health News

2011-10-01T15:09:00.000-07:00

HEALTH NEWS

“Live healthy...Live well”

Dedicatedto providing pertinent information on health, fitness, and nutrition to fostera culture of wellness among Southwest Airlines flight crews and their families.

by Larry Kline

email:livehealthy-livewell@cox.net

Past issuesof “Health News” are available at http://livehealthy-livewell.blogspot.com/. It includes a search engine; just enter a keyword to find past articles. LK

GRIND FLAXSEEDS BEFORE USING THEM – this makes some of the potentiallyhealthy compounds (notably lignans) in the seeds more available to thebody. Eating them whole increases bloodlevels of these compounds only slightly – which is not surprising since some ofthe whole seeds may pass through the body undigested. Flaxseeds also provide heart-healthy omega-3fatty acids and fiber.

Consuming ground flaxseeds can helpreduce cholesterol. An analysis of over28 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 highercholesterol levels. There is no effectin HDL (good) cholesterol or triglycerides, and flaxseed oil had no effect atall.

Addthem to hot and cold cereals, soups, salads, pasta dishes, vegetablestir-fries, muffins, pancakes, and breads. The easiest way to grind them is with a food processor or coffeegrinder. Because their fats are susceptibleto oxidation, store flaxseeds in the refrigerator and grind them shortly beforeyou use them or buy them pre-ground and store in the freezer. Universityof California Berkeley Wellness Letter 5/11, 10/09.

THE OFFICE/COCKPIT CANDY JAR – eating just two pieces of candyevery workday, without cutting calories elsewhere or exercising more can reallyadd 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 opaquecontainer. WSJ 4/12/11.

GOOD PROTEIN CHOICES – replacing just one serving of redmeat a day with poultry, fish, or nuts may lower the risk of heart disease.

Researchers tracked more than 84,000women aged 30 to 55 in the Nurses’ Health Study. After 26 years, those who consumed more redmeat and high-fat dairy had a higher risk of heart disease, while those who atemore fish, poultry, and nuts had a lower risk.

The researchers calculated thatwomen could lower their heart disease risk by 30 percent if they replaced oneserving a day of red meat with nuts, by 24 percent if they replaced red meatwith fish, and 19 percent if they replaced red meat with poultry, and by 13percent if they replaced red meat with a low-fat dairy food. Circulation122:876, 2010.

WHOLE GRAINS MAY HELP CONTROL BLOODPRESSURE – a Harvardstudy of more than 30,000 male health professionals showed that those who atethe most whole grains (equal to about three servings a day) were 19 percent lesslikely to develop hypertension over 18 years than those who ate the least. An earlier study in women yielded similarresults. Unlike refined grains, wholegrains retain the bran and germ and thus have more fiber and nutrients, such aspotassium and folate. Look for a “whole”grain listed as the first ingredient on labels of breads, cereals, pastas, andother grain products (the word “enriched” indicates refined wheat flour). Universityof California Berkeley Wellness Letter 10/09.

FIGHT CHOLESTEROL BY CUTTING REFINED CARBS– cuttingcarbohydrate intake (especially refined carbs) can boost HDL (good)cholesterol. A study published in the Annalsof Internal Medicine found that dieters who limited their carbohydrateintake 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 maybe due to the increase in fat consumption (especially monounsaturated – goodfat), which can boost HDL levels. Men’s Health 12/10.

CHOLESTEROL AND DEMENTIA – people with high cholesterol inmidlife are at increased risk for dementia later in life. A four-decade study conducted by KaiserPermanente Medical Care Program showed those with cholesterol levels above 240in their forties were 57 percent more likely to eventually develop Alzheimer’sdisease than those with desirable levels (below 200). Even those withborderline-high levels (200 to 239) had an increased risk of vascular dementia,the second most common type of dementia. Some studies have found thatcholesterol-lowering drugs may reduce the risk of both cognitive decline anddementia. University of California Berkeley Wellness Letter 11/09.

IMPROVE YOUR BLOODFLOW – a high intake of flavanols, compoundsfound in tea, wine, and cocoa, improved indications of blood-vessel dilation byas much as 47 percent in people with coronary heart disease. Flavanols mayboost the circulations of angiogenic cells, a variety that repairs arteries. Men’sHealth 12/10.

TEST YOUR HOME FOR RADON – radon kills about 20,000 Americansannually. An invisible, odorless,radioactive gas found in soil and water, radon seeps into a house throughcracks in the foundation as well as joints. It is especially risky for smokers, and is the biggest cause of lungcancer among nonsmokers. About one inevery 15 homes has elevated levels (depending on geology and buildingconstruction). Inexpensive do-it-yourselftest kits are available at hardware stores. Radon problems can be fixed by installing special ventilation systemsand sealing foundation cracks. University of California Berkeley WellnessLetter 7/10.

3 ASPARTAME “MYTHS” – a review of the scientific evidenceby the American Dietetic Association (ADA) has evaluated three current mythsabout aspartame.

It is not true that the artificialsweetener causes a “rebound” effect, making you more hungry. The ADA stated that there is good evidencethat aspartame does not affect appetite or food intake. The evidence review also discounted the myththat aspartame somehow makes people gain weight, despite its lack of calories.

Finally, the ADA debunked various Internetmyths about purported ill effects on health from the sweetener, concluding thataspartame consumption is not associated with adverse effects in the generalpopulation. Tufts University Health & Nutrition Letter, vol 10G.

Fructose on the brain - does high fructose cornsyrup contribute to obesity? Thanks to a new brain imaging study, we can seewhat fructose does in the brain that could be part of the obesity problem.

Fructose is the sugar found infruits 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. Forexample, a small peach has about 2 grams of fructose. Small amounts of fructoseare processed by the liver. No problem.

Things start to go bad when you consume huge loads of fructosein one sitting, like the 33 grams of fructose you get from a 20-ounce soda. Theliver just can’t process the glut of fructose fast enough. This sets off acascade of problems, which can result in excess fat on the body. Once HFCS is metabolically processedin the body (it's fructose molecule looks just like fructose fromfruits/veggies - just in 15 times the quantity - in a way...fructose on"steroids")...it is in THIS quantity that the body begins the cascadeof dysfunction in trying to process this "storm of sugar" floodingin.

A new study in the journal Diabetes, Obesity and Metabolismshows what fructose does in the brain that could be adding to the problem. Fructosebehaves differently in the brain than glucose, which is another type of sugarthat provides energy. When studyparticipants were given an infusion of fructose, activity was inhibited in thecortical brain control areas, including areas thought to be important indetermining how we respond to food taste, smells, and pictures. When these sameparticipants were given glucose, these areas were activated. Not only are high concentrations of fructoseassaulting the liver, they are also changing the way the brain functions, whichcould 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)

Health News

2011-09-01T03:30:00.000-07:00

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

YOU’RE ONLY AS OLD AS YOUR ARTERIES – as we age, the aorta, carotids, and other large arteries that keep oxygen-rich blood flowing through the body lose some of their capacity to widen or narrow – they become less compliant.

With aging, arterial compliance declines and arterial stiffness increases. Arteries are most supple at about age 30 and then start stiffening. Factors that contribute to this declining function include:

Rigid walls. The two main structural proteins in the large artery walls are collagen and elastin. Collagen provides the “scaffolding” that holds the arteries together, and elastin gives the blood vessels the elasticity that they need to manage the flow of blood.

As people get older, collagen becomes more abundant in artery walls. Over time, strands of collagen tend to bind (cross link) with other collagen strands. Both combine to make the large arteries more rigid. If there is extra glucose (blood sugar) in the blood, cross-linking increases as the glucose binds to the collagen to form advanced glycation end-products, or AGEs. As the years go by, the elastin proteins stretch out and eventually start to rupture. That makes the arteries lose even more flexibility.

Damaged linings. Not only do the walls of the arteries get stiffer as they age, the arterial lining also gets stiffer. The endothelium is the inner lining of cells in all of the arteries in the body. It regulates where blood flows and how much blood flows to the organs as needed, and it maintains the blood in a fluid state so that it does not clot.

Endothelial cells produce nitric oxide, a gas that relaxes and dilates blood vessels. An impaired lining produces less nitric oxide, which leads to less flexible arteries. Nitric oxide not only relaxes and dilates blood vessels, but also prevents platelets and white blood cells from sticking to blood vessel walls. Less nitric oxide leads to more plaque buildup in artery walls, which means that the lining produces even less nitric oxide, which leads to more plaque buildup in artery walls – a cycle that increases cardiovascular risk in people.

Age is a major factor in this decline. All other risk factors that are known to lead to coronary heart disease also have been shown to hinder endothelial function. High blood pressure, cigarette smoking, diabetes, high cholesterol, being overweight, or not doing enough exercise all contribute to arterial decline. If the endothelium is abnormal, it means that the cumulative load of risk factors and lifestyle has led to damage to the arteries which greatly increases the risk of developing heart disease or heart failure, heart attack, or stroke.

The endothelium is a “barometer” of the health of the blood vessels because it is one of the first things to go wrong on the path to atherosclerosis, which is the underlying cause of heart attack and the most common form of stroke.

LDL cholesterol inside the artery walls is generally removed by HDL particles. If the HDL cannot keep up, the LDL causes the arteries to narrow and stiffen. As the excess cholesterol builds up, white blood cells enter the artery wall to remove these “invaders.” But excess LDL can engorge the white blood cells and turn them into foam cells, triggering inflammation, causing more repair cells to enter the artery wall, creating more plaque. A cap forms over damaged artery walls. If the cap ruptures, the plaque may ooze out and trigger the formation of a blood clot which could block the artery resulting in a heart attack or stroke.

THE CONSEQUENCES

Scientists are learning that stiffening arteries can often be detected (in the research laboratory) long before any symptoms of disease appear, and that can predict who will develop cardiovascular disease. Risk factors include:

High blood pressure. If your arteries are stiff, the heart has to work harder to pump blood. Nine out of ten people will develop high blood pressure if they live long enough. Most of this is systolic hypertension that is directly due to arterial stiffening. (Systolic pressure is the maximum pressure on the arteries when the heart contracts and pushes blood out – it is the top number in a blood pressure reading).

It is now recognized that increased systolic blood pressure with age is really the blood pressure change that is linked mostly to premature death in adults over 50. When arteries are stiff, blood pumped from the heart moves so quickly through them to the extremities that the pulse wave that is generated bounces back to the heart while the heart is still contracting which adds to systolic pressure.

Heart attacks and strokes. Arterial stiffness is as powerful a predictor of future cardiovascular disease risk in older adults as LDL cholesterol or any of the major conventional risk factors. Meta-analysis pooled the results of 17 international studies that tracked nearly 16,000 people for an average of eight years. Those who entered the studies with the stiffest arteries but without signs of heart disease were twice as likely to later die from a heart attack or stroke as those who entered the studies with the most supple arteries.

Cognitive decline. If the arteries cannot expand and contract easily, they cannot shield the smaller blood vessels from the regular high-pressure bursts of blood that leave the heart. These pressure spikes may damage the brain.

Several studies on aging have shown that those with stiffer arteries were more likely to show declines in verbal learning skills and memory over the next decade than those who started out with less-stiff arteries.

HOW CAN YOU TELL?

It is not possible to take a sample of the arterial wall in a study of living people, so samples have been taken during autopsies and these results have been compared and analyzed. For indirect measurements of arterial stiffness, a patient lies down while electrodes are placed on the skin along two arteries. Data is recorded on how fast it takes for a pulse to travel between two points (pulse wave velocity). The greater the velocity - the stiffer the artery. Since stiff arteries cannot expand well, they pinch the blood flow and send it shooting through at a faster speed.

Endothelial function is typically measured with something called flow-mediated dilation, which uses ultrasound to see how wide an artery opens after being deprived of blood with a cuff that is tightened on the arm. If people have impaired endothelial function, their arteries won’t widen as much during the test.

WHAT YOU CAN DO

Regular aerobic exercise may have the greatest effect on arterial stiffness. If you compare older adults who do regular aerobic exercise with older sedentary adults, those who exercise regularly have more-compliant arteries and less stiffening. Using pulse wave technology, scientists have found that the arterial stiffness in exercisers (the youngest being 54) was no different than the arteries of sedentary people aged 20 to 44.

During exercise, the physical force of blood accelerates through the arteries causing the endothelial cells to release nitric oxide. This has beneficial effects on the wall of the artery that results in an anti-stiffness effect. Studies in older test subjects who have stiff large arteries show that daily walking can lead to a 25 percent improvement in arterial stiffening within three months. The beneficial effects last as long as the person continues daily exercise.

Exercise can also help improve endothelial function in sedentary adults. Again, test subjects who exercised daily for three months realized about a 30 percent improvement, comparable to that of people their own age who ran regularly. These improvements in arterial health were achieved with moderate-intensity walking that can be safely performed by most if not all sedentary healthy adults.

Strength-training can actually increase arterial stiffening, due to the increased blood pressure that occurs temporarily. Many physicians recommend combining strength training with aerobic exercise. Older adults need to incorporate resistance-training to their exercise session for muscle preservation. The combination of aerobic training and strength training can maintain muscle mass and arterial flexibility. A 2006 Japanese study showed the arterial compliance of people who did resistance training for four months declined by 20 percent, while the arterial compliance of those who combined aerobics with resistance training did not change.

Diet: The following factors affect arterial health:

SODIUM. The component of the diet with the most evidence for slowing arterial stiffening is sodium. Sodium restriction has a very powerful effect on the arteries. Cutting the average sodium intake of U.S. adults in half results in a 25 to 30 percent improvement in the stiffness of the arteries in just one week. One study had adults in their 60s who had systolic hypertension (148/84) slash daily sodium intake from 3,100 milligrams a day to 1,300 mg/day. Carotid artery compliance increased by 27 percent after one week and by 46 percent after two weeks

SATURATED FAT. Endothelial function drops quickly after a fatty meal. Within three hours of consuming a meal heavy with saturated fats, endothelial function can decrease by half compared to those consuming a similar meal without the saturated fats, and the arteries look similar to the arteries of a person who has heart disease.

Saturated fat and trans-fat are the worst for arteries. Polyunsaturated fats seem to be much less damaging and monounsaturated fats like those found in olive oil seem to be healthful.

VEGETABLES. A study from the United Kingdom showed that after two months of people eating various amounts of daily fruits and vegetables those who ate the most fruits and vegetables had the best endothelial function – function improved by 6 percent for each daily serving of a vegetable or fruit consumed.

POTASSIUM. Consuming potassium in a supplement (2,500 mg/day) for four weeks improved endothelial function and arterial compliance in test subjects with mild hypertension, compared with those who took a placebo. The best source of potassium is fruits and vegetables.

FISH OIL. The omega-3 fats in fish oil can improve endothelial function. People with high cholesterol (average 255) given daily fish oil capsules improved their arterial compliance by almost 40 percent compared to those who consumed a placebo.

Weight. Weight gain is associated with increases in pulse wave velocity. Weight gain and obesity is considered a form of accelerated aging with regard to the blood vessels. Losing weight improves arterial compliance.

THE BOTTOM LINE

For optimal cardiovascular health, get regular exercise, cut back on sodium, saturated and trans-fats, eat a diet heavy with fruits and vegetables, eat two servings of seafood a week and maintain a healthy weight. Nutrition Action Healthletter 10/2010, Men’s Health 9/10.

Health News

2011-08-01T06:00:00.000-07:00

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

DUMBBELLS vs BARBELLS vs MACHINES – when an exerciser uses dumbbells, you have to lift and balance two objects so the smaller stabilizing muscles have to work harder. Machines are at the other end of the exercise spectrum. When you use a machine for a chest press, it keeps the weight steady for you, which makes it possible for you to activate more of your larger muscles and lift many more pounds than you would be able to with free weights. The machine exercise may allow one to bulk up faster. However if you train using only machines, the smaller stabilizers will be neglected and that may lead to injuries. Instead, sculpt your muscles by using all three options. You do not have to do all three options every exercise session, but if you do, always progress from the least (dumbbell) to the most stable (machines). As an example, to work your chest, go from the dumbbell bench press to the barbell bench press, and finish with the machine chest press. Men’s Health 4/11.

PAIN RELIEVERS AND E.D. – men who regularly take pain relievers such as ibuprofen and aspirin may be at increased risk for erectile dysfunction reveals a recent study. Men who use non-steroidal anti-inflammatory drugs (NSAIDs) three times a day for more than three months are at a 22 percent increased risk of erectile dysfunction. More than 30 million people a day take these prescription and OTC pain relievers.

Regular users were about 2.4 times more likely to have erectile dysfunction than men who did not use those drugs regularly or at all. However, NSAID use has been shown to reduce risk of heart disease and has many other proven benefits. The study’s authors say that generally treating someone (with NSAIDs) to improve blood flow should potentially make erections better, but NSAIDs may also hinder other pathways involved in healthy erectile function. Journal of Urology.

ADVICE FOR JOINT PAIN: GET MOVING – doctors increasingly are recommending physical activity to help osteoarthritis patients, overturning the more traditional medical advice for people to take it easy to protect their joints.

The new treatment approach comes as osteoarthritis, a degenerative joint disease once considered a problem of old age, has begun showing up in more middle-aged and young adults as a result of obesity and sports injuries. Studies have shown that weight loss, combined with exercises aimed at improving joint function and building up muscles that support the joints, can significantly improve patients’ health and quality of life compared with medication alone.

The most dangerous exercise you can do when you have arthritis is none. Since each pound of extra body weight adds the equivalent of four pounds to the knees, even a small loss of weight can cut in half the risk of knee osteoarthritis for women, who are at higher risk than men, studies show.

Osteoarthritis, which can affect knees, hips, feet, hands and other parts of the body, occurs when the cartilage that cushions the spaces between the joints wears away. The disease affects some 27 million Americans and leads to 632,000 surgical joint replacements a year. It is the most common cause of disability for U.S. adults, according to the non-profit Arthritis Foundation. That number is expected to grow as the population ages: One in two adults will develop knee osteoarthritis before age 85, and the risk increases to two in three adults who are obese.

Prescription and over-the-counter non-steroidal anti-inflammation drugs help reduce pain, swelling and inflammation, but can cause stomach distress and ulcers – and for some people an increased risk of heart attack. Scientists are working to develop new drugs and treatments to rebuild cartilage and slow the progress of osteoarthritis, but these new therapies could be a decade away.

The CDC says obesity prevention, physical activity programs and self-management education courses in local communities offer the best chances of limiting the damage from osteoarthritis. Self-management programs typically involve classes that instruct people on the best exercises for strengthening muscles that support the joints and for enhancing flexibility to keep joints from regularly seizing up. As important, patients are taught which exercises not to do to avoid exacerbating the problem.

Even mild exercise can be painful for osteoarthritis patients. But with time, doctors say the benefits accumulate as reduced pain and greater mobility. Strengthening the muscles around the knees or hip can help support the joints and take over some of the shock-absorbing functions play by cartilage. Stronger muscles can also hold the joints in the most functional and least painful position. Regular activity can also replenish lubrication to the cartilage of the joint to reduce stiffness and pain. And aerobic activity such as swimming that does not put heavy stress on the hips, knees and spine can reduce inflammation in the joints, as well as improving overall fitness and weight control.

The CDC says self-management education has been shown to help the health of an adult with doctor-diagnosed arthritis by 15 to 30 percent compared to medication alone.

Younger patients are seeking medical care for osteoarthritis because of more obesity and injuries. There appears to be a large rise in injuries to the anterior cruciate ligament, or ACL, in the knee, most commonly seen among soccer players. Some 50 to 80 percent of players with an ACL tear go on to develop osteoarthritis. But studies have shown that such injuries can be avoided with training programs that focus on landing and decelerating in a more controlled fashion.

Americans spend about $850 million a year over OTC joint health supplements like glucosamine, a component of cartilage derived from shellfish, and chondroitin, component of connective tissue that in supplements usually comes from cow or pork byproducts.

The largest study of such supplements, the Glucosamine/Chondroiton Arthritis Interventional Trial of 2006, showed statistically significant relief for 22 percent of the participants who suffered from moderate to severe knee pain. But there was no difference in pain relief compared with a placebo among the 78 percent of participants with mild pain. In an ancillary study in 2008, the supplements fared no better than a placebo in slowing loss of cartilage in osteoarthritis of the knee.

The CDC’s surveys show that doctors have lagged behind federal recommendations to counsel osteoarthritis patients on the benefits of exercise and self-management programs. The medical system has been focused on repairing patients and not getting them to manage themselves to avoid disability. Patients may worry that if they exercise the pain is going to get worse.

Exercises recommended to improve joint flexibility include slow stretching and strengthening movements. Some patients experience joint pain initially, but continued exercises does help ease joint pain. Weight loss also aids in achieving a better quality of life for arthritis sufferers. WSJ 4/12/11.

Health News

2011-07-06T15:15:00.001-07:00

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

CHOOSE WISELY- (being nagged can kill) – people whose spouses bombard them with demands have higher risks of heart disease (up to three times higher) than those with laid-back mates, researchers in Denmark found. The study’s authors tracked more than 4,500 people for six years and found that high levels of demands and worry can lead to extra stress, which has been linked to heart disease. Men’s Health 4/11.

DON’T BRUSH! – at least not if you have just consumed a soda, wine, citrus fruits, tomatoes, or coffee. Brushing after eating acidic foods like these actually pushes the acid into the tooth enamel more so than not brushing. Over time this can lead to tooth sensitivity and erosion and possibly more cavities.

Instead, dental professionals recommend swishing or rinsing with water first and waiting at least 30 minutes to an hour before brushing. Health 3/11

IF YOU EAT BACON, CHOOSE CANADIAN BACON – in order to cut down on calories and fat. Grilled Canadian bacon, more like ham, has about 50 calories and 2 grams of fat per ounce (one thick slice). Regular bacon has about 165 calories and 14 grams of fat per ounce (four slices). They are equally high in sodium, however, with 450 milligrams per ounce. University of California Berkeley Wellness Letter 5/11.

OCCUPATIONAL HAZARD – according to a study in Medicine & Science in Sports & Exercise, sitting all day can hurt your heart. People who sit for most of every day are 35 percent more likely to die of heart disease than those who are often on their feet.

The study’s authors stated that, “Your legs are a large part of your total muscle…when they are inactive, you don not break down fat in your blood as well.” They recommend walking for a few minutes every hour. (Or for our profession, whenever you can, be sure to get out of the seat and stretch your legs-LK) Men’s Health 4/10.

HIGH CHOLESTEROL? – certain classes of food chemicals can actively and powerfully lower a person’s bad cholesterol. Two – soluble fiber and phytosterols – have so much science behind them that they have become part of the standard medical prescriptions for treating high cholesterol. Other foods beneficial to lowering high LDL cholesterol levels include regularly eating almonds, ground flaxseed, apples, soy protein and olive oil. Each of these foods works in a slightly different way in lowering cholesterol.

Almonds and olive oil are high in monounsaturated fats, which are thought to blend with LDL molecules in a way that speeds LDL’s clearance from the blood by the liver. Flax is high in both soluble fiber, which lowers LDL by absorbing cholesterol from both food and bile inside the intestines, and omega-3 fatty acids, which studies show have anti-inflammatory effects. Other foods especially high in soluble fiber include oat bran, oatmeal, and apples. (Soluble fiber is different from insoluble fiber, the kind found in whole-grain bread and bran cereal.)

Soy may mimic natural estrogens in their LDL-clearing effects. Phytosterols are the plant version of animal sterols (cholesterol) and lower LDL by competing with it for absorption, into the body. They are found in supplements and phytosterol-enhanced margarines such as Benecol. Cholesterol Down by Janet Brill, PhD, RD.

MORE WHOLE-GRAIN BENEFITS – white bread is missing more than just fiber. Whole grains also contain high levels of disease-fighting anti-oxidants. The anti-oxidants may be bound with the fiber, helping absorption. That may explain why eating whole grains is linked to lower risks of cancer and heart disease. Foods high in antioxidants include popcorn and whole-grain crackers and pastas. Men’s Health 4/10.

PREVENTING RUNNER’S KNEE – you may be able to ward off the soreness known as runner’s knee by following a smart weight-lifting plan. According to research conducted at the United States Naval Academy, strengthening the quadriceps and hamstrings may help prevent this condition, which is caused by abnormal movement of the patella on the thighbone. Researchers who tracked 1,600 midshipmen found that those with weak hamstrings were nearly three times more likely to develop the syndrome, while those with weak quadriceps were 5 ½ times more likely.

Hip raises and lunges can help build those muscles. Men’s Health 4/10.

COLD SORES LINKED TO ALZHEIMER’S – scientists from the University of New Mexico School of Medicine, Brown University, and House Ear Institute in Los Angeles have developed a new lab technique that helps them observe how herpes simplex virus type 1 (HSV1) infections grow inside cells. HSV1 is a common virus that infects mucous membranes and causes cold sores.

Using the new method, the scientists were able to watch the virus burst out of the cells of a mucous membrane and enter nerve cells. In theory, the virus then could travel to the brain and affect dementia plaques.

Clinicians have seen a link between HSV1 infection and Alzheimer’s disease in patients. Now the lab results seem to confirm a causal link between HSV1 and Alzheimer’s.

The scientists also feel that HSV1 is not the only cause of Alzheimer’s, but one co-factor. Experts advise treating a cold sore quickly to minimize the time the virus is active. USA Today 4/5/11.

TRIGLYCERIDE TROUBLE – besides increasing the risk of heart disease, high triglyceride levels may raise the risk of cancer. In a study from Austria, Norway, and Sweden, people with triglyceride levels of 150 milligrams per deciliter or higher were more likely to develop one or more cancers, including kidney, colon, and lung, than those with low levels. Excess triglycerides may trigger cancer-inducing free radicals. Men’s Health 4/11.

PROTECT YOUR BRAIN – tea and coffee may protect the brain. People who sipped as little as half a cup of coffee or tea a day are 34 percent less likely to develop brain cancer later in life than those who do not. High levels of antioxidants in these drinks may help prevent cancer cells from forming in the brain. American Journal of Clinical Nutrition.

MORE WHOLE GRAIN BENEFITS – in a study from the University of Aberdeen, people who ate three servings of whole grains a day for 12 weeks lowered their systolic blood pressure by 5 to 6 millimeters of mercury – which reduced their risks of coronary artery disease and stroke by 15 percent and 25 percent, respectively. Avoid consuming white bread and white rice to reap these benefits. Men’s Health 4/11.

BOOST YOUR BRAINPOWER - with fresh foods. Children who ate a mostly processed diet at age 3 had lower IQs (1.67 points lower) by age 8. Conversely, health-conscious eaters (ones who ate more salad, fish, whole-grain pasta, and fruit) gained more than one point by the same age, according to a study in the February 2011 Journal of Epidemiological & Community Health.

MODERATE ALCOHOL CONSUMPTION MAY REDUCE RISK OF DEMENTIA – a Finnish study in the Journal of Alzheimer’s Disease found that, compared to both abstainers and heavy drinkers, light or moderate drinker were less likely to develop cognitive impairment later in life. Besides the amount of alcohol, the pattern of drinking was also important. Binge drinking was found to be an independent risk factor for cognitive impairment, even after controlling for total alcohol consumption. University of California Berkeley Wellness Letter 5/11.

Health News

2011-06-01T06:00:00.000-07:00

REPORTING POINT

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

THE RISK OF EXTREME EXERCISE – a Minneapolis Heart Institute study indicated that extreme athletes like marathoners who have competed for 25 consecutive years showed surprising levels of arterial plaque – 62 percent more than sedentary people. The study’s authors say the physical stress of training and races, including elevated heart rate and blood pressure, can expose tissue to a damaging acidic environment. Moderate exercisers had no indication of this type of damage. Men’s Health 1/11.

STOPPING CANCER IN THE FUTURE – treating cancer would be a simple matter of removing a single tumor if cancer cells did not have the deadly tendency to spread, or metastasize, throughout the body. Now researchers at the University of East Anglia think they have discovered a way to stop them from doing just that. In a new study, they found that many cancer cells contain a faulty version of a gene we all carry called WWP2. The rogue gene attacks a natural inhibitor protein that otherwise would keep malignancies in check. By blocking the gene in the lab, researchers were able to boost levels of the inhibitor, which kept cancer cells from metastasizing. The study’s authors hope an improved understanding of that process will allow them to translate their experimental findings into practical treatments. The challenge now is to identify a potent drug that will get inside cancer cells and destroy the activity of the rogue gene. The scientists said such a drug, which would target most types of cancer, could be available within the next decade. The Week 2/11/11.

OMEGA-POWER – fish-oil supplements may help prevent pancreatic cancer, according to an International Journal of Cancer study. Participants who took at least 850 milligrams of omega-3 fatty acids a day reduced their risk of developing the cancer by 53 percent. Omega-3s may help halt the growth of cancer cells, according to the scientists. Men’s Health 1/11.

CELLPHONE USE AFFECTS THE BRAIN- holding a cellphone against your ear changes the activity in your brain, say researchers from the National Institutes of Health, who found that less than an hour of cellphone use is linked to increased activity in the part of the brain closest to the phone antenna. It appears that the brain is sensitive to the cellphone’s radiation emissions. It is not clear yet whether the radiation is potentially carcinogenic or has any other negative health implications – or even positive ones.

A year-long study on people analyzed positron emission tomography (PET) scans to measure brain glucose metabolism, which is an indication of the brain’s activity. When cellphones were placed against the subjects’ ears for 50 minutes – some phones with the sound muted, some turned off without the subjects’ knowledge – metabolism in the brain region closest to the antenna was about seven percent higher when the cellphone was on.

The orbitofrontal cortex, one of the two areas that lit up on the scans, is broadly associated with emotion, sense of smell, memory, eating, and aggression. This part of the brain coordinates the functions of other parts of the brain.

The temporal area, which also responded to the cellphone emitted radiation, is critical to language and memory. Scientists do not yet know if cellphone use will affect certain brain functions long term. The amount of radiation received from cellphone use is dependent to the distance it is from the head. Some scientists recommend using a headset or Bluetooth device, which limits the radiation exposure. The researchers stated that an increase in glucose metabolism does not mean that it is dangerous. Though cancer cells do have higher levels of glucose metabolism, it has also been associated with some good things including greater cognitive performance and greater blood flow.

One conclusion that the researchers agree on now is concern for cellphone use with children, since their less developed skulls and brains are more susceptible to the radiation. USA Today 02/23/11.

WATCH WHO YOU SLEEP WITH – more than half of American pet owners sleep with their furry companions, and that can be a big mistake. A study from the University of California warns that such close contact can transmit serious illnesses from pet to caretaker, including meningitis, worms, and (through fleas) even the bubonic plague. Experts suspect up to several million cases of zoonotic diseases – those passed from animals to humans – may occur every year, ranging from skin conditions like ringworm to life-threatening ailments such as staph infections. While pets provide a lot of comfort and can reduce stress, researchers say, they are animals and can carry potentially dangerous bacteria, parasites, and bugs. Experts also state that it is not wise to let pets lick you on the mouth, and recommend hand-washing whenever you have been handling an animal. Healthday.com

ACTIVE AND HEALTHY KIDS – the national physical activity guidelines for youth recommend 60 minutes of physical activity every day for children (5-12) and teens (13-18). Yet only 18.4 percent of youth get 60 minutes of activity on all seven days of the week.

Until the 1990s physical activity recommendations from the government and medical associations were primarily for adults, and focused on the amount of exercise necessary to produce increases in fitness and performance rather than health. With the publication of the Surgeon General’s Report on Physical Activity and Health the focus shifted to “how much physical activity is enough for health?”

In 1998 the first physical activity guidelines, developed specifically for children, were published by the National Association for Sport and Physical Activity (NAPSE). These guidelines were the first to recommend that children get 60 minutes of physical activity each day, twice the amount recommended for adults. The guidelines also indicated children should not be inactive for long periods of time during the waking hours (more than two hours at a time). Recent surveys indicate that youth are often inactive for long periods of time each day, averaging 44.5 hours each week in front of a computer, television or videogame screen. This amounts to more time in front of a screen than in any other activity except sleeping.

In 2005 NAPSE revised its guidelines and in 2008 the CDC developed comprehensive physical activity guidelines for Americans of all ages, including youth, which are summarized as follows:

-Perform at least 60 minutes of physical activity daily.

-Perform aerobic activity. Most of the 60 minutes should be from moderate (activity equal to brisk walking) or vigorous aerobic physical activity (makes the heart beat faster and makes you breathe harder); with vigorous activity performed at least three days a week.

-Perform muscle-strengthening activity. Muscle-strengthening activity should be included at least three days a week. For children formal resistance training is not recommended. For teens resistance training is appropriate when proper guidelines are followed.

-Perform bone-strengthening activity. Bone-strengthening activity should be performed at least three days a week. Weight bearing aerobic activity and muscle strengthening activity fulfills this need.

-Perform a variety of activities. Participation in a variety of enjoyable activities is recommended. This includes play and games for children as well as more formal activities for older children and teens.

-Perform age appropriate activities. Activities should be appropriate for different age levels. Different activities are recommended for children (preteen) than teens. For children activities are often intermittent, short bursts of activities followed by short rest periods.

-Avoid inactivity. Inactivity for periods of two hours or more should be avoided.

Now that the amount of activity has been established, the challenge is to implement the guidelines. A key element is finding a fun and enjoyable form of activity for each child and teen. Dr. Charles B. Corbin, professor emeritus, Arizona State University, the first chair of the President’s Council on Physical Fitness, Sports, and Nutrition Science Board.

Health News

2011-05-01T06:44:00.000-07:00

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

BLOOD TRIGLYCERIDES – high blood triglycerides can increase the risk of heart disease and stroke two ways. First, when triglycerides are high, the body makes harmful LDL cholesterol particles smaller, which means they can lodge in artery walls more easily, increasing plaque and inflammation. Second, the body produces less HDL (good) cholesterol which is the body’s primary defense against the buildup of artery blockages from plaque. Keep triglyceride counts below 150 milligrams per deciliter (mg/dl), or ideally even below 100 mg/dl and have a lipid panel done annually if your lipid levels are higher than desired and your cholesterol levels are high.

To lower high triglyceride levels, exercise at least three days a week for a minimum of 45 minutes a day. Eating more vegetables and whole grains and consuming fewer refined carbohydrates can help lower lipid levels.

Tomatoes seem especially helpful in lowering lipid levels. In a study, young adults who consumed lots of fresh tomatoes experienced lower triglyceride levels -- and higher HDL (good) cholesterol levels after only 6 weeks. Participants in the study noshed on lots of tomatoes every day -- almost 3 cups of the fresh fruit. Tomatoes and tomato juice are rich in phenols. Researchers credit these disease-fighting compounds with helping to keep unhealthful blood fats in check.

Also, choosing monounsaturated fats like olive oil and canola oil over saturated fats and limiting alcohol to no more than two drinks daily may aid in the reduction of lipid levels. Lastly, snacking on nuts may also help: people who ate 2 ½ ounces of nuts daily for three to eight weeks reduced high triglyceride levels by as much as 10 percent, according to a study published in the Archives of Internal Medicine. Men’s Health 1/11, Real Age 2/7/11.

RESEARCH LINKS DIET SODA TO STROKE – a new study raises concerns about diet soda, finding higher risk for stroke and heart attach among people who drink it every day as compared to those who drink no soda at all. Researchers asked 2,500 adults over age 40 in the New York area to fill out diet surveys and then tracked their health for 10 years. They found that daily diet soda drinkers had a 48 percent higher risk of stroke or heart attach than people who drank no soda of any kind. The scientists have no chemical or biological explanation. One solution that they offered to soda drinkers: Drink water instead of soda.

This study is not proof that diet sodas cause people to have strokes or heart attacks, but it is never a surprise to see processed, low-nutrient foods such as diet sodas associated with causing less-than-optimal health.

Non-diet soda consumption also carries a number of health risks. Drinking just two or more sodas a week could raise the risk of pancreatic cancer by 87 percent over that of people who do not drink sodas. According to a study in Cancer Epidemiology, Biomarkers & Prevention, the sugar in soda spikes insulin levels, and repeated insulin spikes may promote cancer in pancreatic cells. USA Today 2/11/11, Men’s Health 12/10

THINK YOU ARE HAVING A HEART ATTACK? – if you have symptoms of a heart attack, such as chest pain, chew and swallow one adult aspirin tablet (325 milligrams) immediately while you seek medical help. This can help dissolve the blood clot, if there is one. If you have only low-dose aspirin, chew four of them. University of California Berkeley Wellness Letter 10/10.

GENES AND OBESITY – A British study found that even those people who have inherited a genetic susceptibility to obesity can reduce this risk by 40 percent through regular exercise. The researchers found that people who have obesity-prone genes may benefit from increased physical activity more than people whose genes guard against it. Men’s Health 1/11.

ANOTHER REASON TO AVOID JUNK FOOD – the phosphorus compounds used as additives in junk food like Twinkies may raise the risk of cardiac and kidney diseases. Read the labels of some of these “foods” – the additives go by names like “disodium phosphate, monocalcium phosphate, and sodium aluminum phosphate.” (Better yet, avoid processed foods altogether and snack on fruits and vegetables. LK) Journal of the American Society of Nephrology.

LESS OF A “KICK” FOR REGULAR COFFEE DRINKERS – a study suggested that caffeine is not so stimulating for people who drink coffee regularly. For them, caffeinated beverages merely counter the effects of caffeine withdrawal (such as headaches and a decreased ability to pay attention) and only restore a normal state of alertness, according to British researchers.

The study included moderate to heavy coffee drinkers, as well as people who rarely or never drank caffeinated beverages. Participants abstained from caffeine for 16 hours, and then were given a capsule containing caffeine or a placebo. It turned out that the regular coffee drinkers who consumed the caffeine were no more alert than the infrequent drinkers who had the placebo. The infrequent coffee drinkers got more of a stimulant effect from the caffeine. The more coffee you consume on a regular basis, the more you build up a tolerance for it. University of California Berkeley Wellness Letter 10/10.

WALK TO REMEMBER – if you are 55 or older, put down the crossword puzzle and take a walk. Scientists have found that moderate aerobic activity can improve seniors’ memory by reversing the slow-wasting away of a key part of the brain, which begins at around 50. It used to be thought that aging was a one-way street that was going the wrong direction, but recent research proves that is not the case. A study recruited 120 sedentary adults between ages of 55 to 80. Half got their heart rates up by walking for 40 minutes, three times a week; the other half did stretching and weight exercises instead. After a year, scientists scanned each walker’s brain and found that the hippocampus, where memories are formed, had grown by an average of 2 percent. By contrast, the stretchers’ hippocampi had shrunk 1.4 percent, as expected. The walkers performed no better than the stretchers on a test of spatial memory. However, among the walkers, those who had the biggest boost in hippocampus size also had the biggest boost in test scores.

Though more study is needed, initial results indicate that a brisk walk several times a week can roll back the pace of age-related memory loss by about two years. The Week 2/18/11, Nutrition Action Healthletter 3/11.

LOW-SODIUM DIETS - are good for your heart. Research shows that a low-sodium diet may also keep cancer risk lower. A Japanese study suggests that diets with ample amounts of added dietary sodium may increase the risk of cancer – increasing the risk by as much as 15 percent. The Japanese subjects in this study acquired most of their added sodium by eating pickled vegetables and salt-cured fish. Those in the study whose diets included the most pickled items and salt-preserved fish had a higher risk of cancer compared with the people who consumed the lowest amounts of these foods. All it took was the equivalent of a couple of dill pickle spears a day and a 1-ounce serving of salted, dried fish to put people in the high-consumer group.
A growing body of research suggests that salt is more than a blood-pressure spiker. Too much of it may also raise the risk of several types of cancer, especially stomach cancer. In the recent Japanese study, researchers suspect that not only the sodium but also other compounds in salty foods may open the door to cancer-causing cell changes. It could be that high amounts of salt injure the stomach lining and set the stage for stomach cancer. Or it might be that other compounds in certain salted foods may be carcinogenic (one example: the N-nitroso compounds in salt-cured fish). Real Age 02/12/11.

Health News

2011-04-01T06:00:00.000-07:00

REPORTING POINT 04/11

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

GRILLING BASICS – grilling meats may expose you to potentially dangerous chemicals, especially when the meat is charred or overcooked.

Grilling, frying, broiling, and other cooking methods that expose meat to extremely high temperatures create potentially cancer-causing compounds called heterocyclic amines (HCAs). When fat drips on the heat source, the plumes of smoke can coat meat with other dangerous chemicals. The worst offenders are fatty, well-done beef, pork, and lamb, but even poultry and fish produce HCAs when seared.

WAYS TO REDUCE THE RISKS

-Choose lean cuts of meat and trim any visible fat.

-Marinate meat. Researchers have found that this can decrease HCAs by more than 90 percent. Use combinations of beer, cider, vinegar, citrus juices, mustard, herbs, and brown sugar.

-Precook in a microwave or oven and finish on the grill.

-Use lower heat. Turn down the gas or wait for the coals to burn less hot. Do not cook directly over the heat source.

-Flip the meat frequently to avoid charring, and grill just until the meat is cooked through and safe to eat. Use a meat thermometer to check for doneness.

-Go vegetarian. When veggie burgers, tofu, and vegetables are grilled, there is little or no formation of HCAs.

-Stay upwind from grills to avoid breathing in smoke which also carries health risk. University of California Berkeley Wellness Letter 8/10.

AVID EXERCISER? – intense levels of exercise which includes overdoing it at the gym or strenuous cardio-sessions can leave you vulnerable to illness due to stressing the body which decreases the number of cells in the immune system.

A Japanese study has found that consuming a combination of two amino acids could counteract this undesirable side effect.

The compounds, cystine and theanine can be found in two foods: eggs and green tea. Men’s Health 6/10.

WHICH IS MORE SANITARY: HAND TOWELS OR AIR DRYERS?

When you're in a public restroom, do you go for the paper towels or the air dryer after you wash your hands? To get your hands cleanest, choose the towels.

A recent study put each drying method to the test and revealed that rubbing hands thoroughly dry with paper towels may give people the best chance of walking out of the restroom with germ-free hands.

Wet and Dirty
No matter which method you choose, you won't be rid of germs unless you dry your hands thoroughly. Germs love water. It's their ideal medium for multiplying and getting around. The recent study found that putting in the time and effort to really dry hands completely will mean way fewer germs. Drying hands vigorously with a paper towel bested rubbing them dry under a blower when it came to germ levels. Seems the skin-on-skin friction created when we rub our hands under the blower somehow releases more germs that live deep in our pores.

High and Dry
If you just can't bear the earth-unfriendly thought of using paper towels, go ahead and use the blower. But don't rub your hands. Hold your hands still, palms up, and leave them there for at least 30 seconds -- but longer is even better. Whatever you do, don't give up and wipe them on your jeans or shirt sleeves. You'll just contaminate your hands. And don't leave them wet. This just allows the "bad" germs to multiply and take up permanent residence with the "good" flora on your hands. (Tests have found that the surfaces of public restroom faucets and door handles are routinely contaminated with E. coli. as well as the viruses associated with colds and the flu. Use a paper towel when touching these areas…LK) Real Age 11/12/10.

MAYO CLINIC HOME REMEDIES - experts at the Mayo Clinic have compiled a list of remedies for conditions that may be treated at home, rather than visiting a physician. The remedies include simple solutions such as gentle stretching for back pain, swallowing a teaspoon of sugar for hiccups, trying ginger for morning sickness and using Tylenol for teething. Other solutions offered:

INSOMNIA. Insomnia disturbs more than one-third of adults at some point. Mayo Clinic suggests getting exercise and taking a warm bath one to two hours before bedtime, along with limiting naps to 20 to 30 minutes.

ALLERGIES. The best way to approach managing allergies is to know and avoid your allergy triggers. The most common allergens are inhaled - such as pollen, dust, mold, and pet dander.

When at home and encountering a pollen-allergy reaction, try closing windows and doors, do not hang laundry outdoors, use an allergy-grade filter on home heating and cooling systems, and rising out your sinuses with a nasal rinse.

HEARTBURN. Prevention is the key with maintaining a healthy weight, avoiding food and drinks that can trigger heartburn, including fatty foods, alcohol, peppermint and tomato products, and not eating within two to three hours before bed. Over-the-counter remedies such as antacids and Pepcid can help.

INFLUENZA. If you get the flu, rest, drink plenty of fluids, try chicken soup, which can break up sinus congestion, and consider pain relievers. Preventive techniques include getting seasonal flu shots, washing your hands often, and eating right and sleeping right. Mayo Clinic Home Remedies

SOY FOODS MAY REDUCE THE RISK OF PROSTATE CANCER – according to the American Journal of Clinical Nutrition, data from 14 studies found that men who consumed soy regularly had a 26 percent reduced risk of prostate cancer, compared to those who ate little or none. This benefit was derived only with consuming nonfermented soy foods (tofu and soy milk). Fermented foods such as miso and natto showed neither benefit nor risk (there has been some concern that fermented foods may increase cancer risk). The studies did not look at soy supplements, which are of questionable safety. University of California Berkeley Wellness Letter 11/09.

BEWARE OF MUSCLE-BUILDING SUPPLEMENTS – the FDA recently warned about muscle-building supplements that claim to mimic or affect hormones such as testosterone or estrogen in the body. Marketed as alternatives to anabolic steroids for building muscle and improving sports performance, these products may contain hidden synthetic steroids or steroid-like substances that can cause kidney or liver damage and other serious adverse effects. The FDA cited eight products made by American Cellular Labs, but said there are many others like them. University of California Berkeley Wellness Letter 11/09.

ANOTHER REASON TO AVOID TRANS FATS – consuming trans fats may increase the risk of colon cancer. A recent study of more than 600 people who had colonoscopies showed that those who ate the most trans fats were 86 percent more likely to have precancerous polyps in their colon than those who ate the least trans fats. Trans fats raise LDL (bad) cholesterol, lower HDL (good) cholesterol, promote inflammation, and have other negative health effects.

Many packaged foods these days – spreads, chips, baked goods, and microwave popcorn – list zero trans fats on the label. However, whenever hydrogenated or partially-hydrogenated oils are used, the product contains trans fats.

Trans fats are created when liquid vegetable oils are “partially hydrogenated” (hydrogen atoms are added to them, turning them into semi-solid fats that have a longer shelf life). These qualities are favorable to food companies but bad for consumers.

The FDA allows labels to list trans fats as “0” if the food contains less than 0.5 grams per serving. This can add up if you eat more than one serving or if you eat several foods with small amounts of trans fats throughout the day.

There is no daily limit for trans fats in the U.S., but most dietary and health organizations recommend consuming little or no trans fats.

Since many consumers know that trans fats are to be avoided, food manufacturers have the ability to list zero trans fats on the packaging, but still the food may contain harmful trans fats if the ingredients label lists “partially hydrogenated” oils or “shortening.” Most food products that contain these ingredients are not that nutritious anyway. American Journal of Epidemiology, University of California Berkeley Wellness Letter 11/09.

BEANS FOR BLOOD SUGAR CONTROL – an analysis of 41 clinical trials indicated that beans can significantly lower blood sugar and insulin levels as well as hemoglobin A1c, a marker of longer-term blood sugar control, in people with diabetes. All it takes is half a coup of beans a day – chickpeas (garbanzo beans) had the biggest effect. University of California Berkeley Wellness Letter 11/09.

Health News

2011-03-01T06:00:00.000-07:00

REPORTING POINT 03/11

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

GLUCOSAMINE NOT EFFECTIVE – glucosamine works no better than a placebo against arthritis pain, according to two well-designed studies. In a Norwegian trial of people with low back pain and osteoarthritis of the lower spine, half took glucosamine sulfate (1,500 milligrams a day), the other half a placebo. After six months, both groups reported similar levels of disability, pain, and overall quality of life. Another long term study (the GAIT study) confirmed that glucosamine sulfate and chondroitin sulfate, taken singly or together for two years, were no better than a placebo at reducing pain from arthritis of the knee. University of California Berkeley Wellness Letter 10/10.

PREVENT CANCER WITH CARDIO – people with the highest fitness levels are three times less likely to die of cancer compared with those who are least active. The benefits of staying in good cardiovascular shape were constant regardless of whether the test subjects were lean or overweight. Moderate exercise appears to help disarm free radicals, the rogue chemicals that cause the DNA damage that leads to cancer. Men’s Health 4/08.

WHOLE-GRAINS FOR LOWER DIABETES RISK – many studies have linked whole-grain goods with a reduced risk of cardiovascular disease and diabetes. A Harvard study that tracked nurses with diabetes over a 26-year period found that those who ate the most bran (a component of whole grains) had a 35 percent lower risk of dying from a heart attack or stroke than those who ate little or no bran, and a 28 percent lower overall mortality rate. Many people with diabetes still believe they should cut down on all carbohydrates, but they should be eliminating refined carbs (such as white bread, rice and processed foods) and added sugars and they should be replacing these foods with more whole grains. University of California Berkeley Wellness Letter 10/10.

PROTECTING COFFEE'S ANTIOXIDANTS - sugar and nondairy creamers seem to undo a big chunk of the health benefits of drinking coffee by binding up the good-for-your-body antioxidants in the brew.

In a study, coffee drinkers sipped instant coffee three different ways -- black, with a little whole milk, or with sugar and nondairy creamer. Blood tests then showed that levels of chlorogenic acids (CGAs) -- antioxidants in coffee that may play a role in the brew's beneficial impact on diabetes risk and more -- were different across the groups. Milk seemed to have little effect on blood levels of the compound, while the lightened, sweetened cup appeared to reduce CGA levels anywhere from 23–29 percent.

Instant coffee is highly processed, the caffeine and some of the healthy polyphenols found in brewed coffee are preserved because instant starts its life as brewed coffee. Instant is just brewed coffee that's either been freeze- or spray-dried until the liquid is gone. But some of the polyphenols and the taste go, too; how much depends on which beans, what brewing process, and which drying method are used.

However, there's a healthy twist to this story: the instant coffee actually has two-thirds more fiber than filtered coffee. A 12-ounce cup of instant contains about 3 grams of fiber, compared to about 1.8 grams in the same amount of brewed. The fiber helps your body absorb those polyphenols (plant substances that help your body help itself).

Researchers aren't sure why sugar and creamer seemed to diminish the antioxidants in coffee. More research is needed to confirm the effect and also clear up remaining questions about milk (other research has shown that proteins in milk bind with CGAs in tea, making the antioxidants unavailable to the body). But the bottom line is that the less you put in your coffee, the better it probably is for you. No sugar means no extra calories. And if you must have milk, choose just a splash of fat-free. Whole milk and many nondairy creamers add saturated fat. Real Age 10/08/10.

SLEEP MORE, EAT LESS – researchers allowed healthy young, lean test subjects to sleep for either four or eight hours in a laboratory. After one night of four hours of sleep, the test subjects ate 22 percent more calories the next day than they did after eight hours of sleep. They also reported being more hungry before breakfast and dinner.

In a separate study, scientists found that a single night with only four hours of sleep led to insulin resistance in healthy lean people in their 40s. After the night of restricted sleep, the participants were less able to move blood sugar into their cells suggesting that their bodies were at least temporarily resistant to insulin. Insulin resistance can lead to heart disease, diabetes, and possibly breast cancer.

Getting proper sleep is essential to a healthy lifestyle. Most adults need 7 to 8 hours a night. School-aged children need at least 9 hours. Other studies that limit adults sleep find higher levels of ghrelin (which makes people hungry) and lower levels of leptin (which makes people feel full) in their blood. Changes in ghrelin, leptin, and insulin resistance may explain why studies find a higher risk of obesity, heart disease, diabetes, and high blood pressure in people who get too little sleep. American Journal of Clinical Nutrition 91:1550, 2010, Journal of Endocrinology and Metabolism 95: 2963, 2010.

GOOD FOR THE GOOSE AND THE GANDER - most men know that eating tomatoes and tomato products are good for their prostate health because of the phytochemical lycopene. Tomato-based foods like these are also loaded with apigenin, a powerful flavonoid that was credited with reducing the risk of ovarian cancer by an impressive 20 percent in a recent study.

Researchers suspect that apigenin's antioxidant and anti-inflammatory powers may take the credit for the recent study results. Also, apigenin may help reduce ovarian cancer risk by affecting the way estrogen works in the body and may interfere with the growth of blood vessels that feed cancer cells. Still, more research will be needed to confirm if apigenin-rich foods could play a definitive role in risk reduction of ovarian cancer.

Ovarian cancer has very few early-stage symptoms, and there are no standard or routine screening tests, so it's often not caught until an advanced stage. Controlling what risk factors you can and living an anti-cancer lifestyle may be two of your best options against the disease. That means controlling your weight and eating a healthful diet -- of which apigenin-rich foods may be a part. Not a tomato fan? You'll find apigenin in celery and red wine, too. Real Age 9/23/10.

GREEN TEA AND AGING - Green tea is an antioxidant and is used in promoting cardiovascular health and reducing serum cholesterol levels in laboratory animals and humans. Studies suggest that green tea contains dietary factors that help decrease the development of some infectious diseases and dental caries. Green tea has diuretic, stimulant, astringent, antibacterial, antifungal, anticarcinogenic, thermogenic and anti-inflammatory properties. Green tea has also been reported to enhance immunity.

Findings from a recent study suggest that green tea may protect DNA from damage associated with aging. The placebo-controlled, cross-over supplementation study included healthy volunteers who were randomly assigned to receive two cups of green tea or water every day for 4 weeks. A six-week washout period separated each four-week intervention, and blood and urine samples were collected before and after each intervention. The results of the study found a 20 percent reduction in levels of DNA damage, while measures of whole-body oxidative stress were unchanged. These findings indicate that regular consumption of green tea may protect against damage at a genetic level and slow the aging process. British Journal of Nutrition 9/10.

NO-FAIL WORKOUT – training to failure slows results, according to Spanish researchers. They found that lifters who performed each set of a workout until they could not complete a repetition had smaller gains in strength than those who left a bit in reserve. End each set when your lifting pace starts to slow, suggests the scientists. Men’s Health 6/10.

Health News

2011-02-01T06:00:00.000-07:00

REPORTING POINT 02/11

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

LOWERING BREAST CANCER RISK – hundreds of studies show that avoiding weight gain, getting exercise, and limiting alcohol can lower breast cancer risk. Here are four steps that are most likely to lower the risk:

1. Watch your weight. Probably the single most important thing women can do to reduce their risk of breast cancer is to avoid weight gain in adult life. Ironically, obesity is protective at young ages. Premenopausal women who are heavy have a lower risk of breast cancer. Extra pounds only matter in postmenopausal women who are not taking hormones. In women who take no hormones, being overweight increases risk two- to three-fold. The increased risk is not of much significance with a 10- to15- pound weight gain like it is with diabetes, but gaining 20 to 30 pounds after age 18 certainly increases the risk.

HOW DO EXTRA POUNDS HARM THE BREAST?

Estrogen. Estrogen, which travels through the bloodstream largely as estradiol, promotes breast cancer. That partly explains why extra pounds boost the risk. In the postmenopausal period, the ovaries are no longer producing estrogen. That means the main source of estrogen is fat cells, so the more fat cells you have, the higher the levels of estrogen.

But being overweight has little impact on women who take hormones after menopause because the estrogen in the pills swamps the estrogen that their fat cells produce. So for women taking hormones, the little extra addition of estrogen from fat cells has little effect.

Estrogen may also explain why heavy young women have a lower risk of breast cancer. For reasons that are unclear, they have lower estrogen levels than normal-weight young women.

Whether you start out fat or thin or medium at age 20, putting on weight increases the risk of postmenopausal breast cancer…and a majority of American women put on weight.

Insulin. Women with high fasting insulin levels have nearly 2 ½ times the risk of breast cancer of those with low insulin levels.

Obesity is highly correlated with high insulin levels. In overweight people, the pancreas pumps out high levels of insulin because the insulin does not do a good job of moving blood sugar into cells. The cells are resistant to insulin.

Some studies show that perhaps 15 to 25 percent of postmenopausal women could be insulin resistant, and that could grow with the obesity epidemic in this country.

Insulin is a potent growth factor, particularly in breast tissue. Studies have suggested that women who have diabetes and then get breast cancer do much better if they are treated with metformin than if they are treated with insulin (Metformin is a diabetes medicine that makes cells less resistant to insulin.) Research is now moving beyond estrogen and looking at insulin.

2. Avoid taking hormones. In July, 2002, the National Institutes of Health announced that it was halting the Women’s Health Initiative trial early because women taking hormones after menopause had more breast cancer than those taking a placebo. (There was a 26 percent increase in breast cancer risk.)

Women who took estrogen plus progestin were 29 percent more likely to have a heart attack, 41 percent more likely to have a stroke, twice as likely to have a blood clot, and 47 percent more likely to show a marked drop on test of memory and other mental abilities. The only benefit found was that hormone takers were about 35 percent less likely to be diagnosed with colorectal cancer or hip fracture.

Prolonged hormone replacement therapy strongly elevates postmenopausal breast cancer risk. The Nurses’ Health Study several years ago revealed that the combination of HRT and weight gain during adult life explains about half of breast cancer mortality in the United States.

Weight and hormones also partly explain why U.S. women have much higher breast cancer rates than Japanese women. The study found that only about 5 percent of American women stayed within about five pounds of their weight at age 18 throughout their life and did not use HRT, but that most Japanese women stayed close to their youthful weight.

3. Exercise. Active women have a lower risk of breast cancer. An American Cancer Society study tracked more than 72,000 postmenopausal women who answered a questionnaire about leisure activities like walking, running, swimming tennis, bicycling, aerobics, and dancing. After five years, the most active women had a 29 percent lower risk of breast cancer than those who exercised the least.

Exercise protecting the breast seems true for pre- and postmenopausal breast cancer.

Most studies have found that women who engage in physical activity tend to lose fat mass even if their weight remains stable. There is also evidence that staying active may help women who have been diagnosed with breast cancer.

4. Minimize alcohol. One of the best proven ways to lower the risk of breast cancer is to keep alcohol consumption low…and low is pretty low. Even at one drink a day, there is a modest but significant increase in breast cancer risk.

In the Million Women Study, which tracked more than 1,280,000 women for seven years, each daily alcoholic drink raised the risk of postmenopausal breast cancer by 12 percent.

From the standpoint of cancer risk, the message of this report is clear; there is no level of alcohol consumption that can be considered safe for women.

And that is critical even if alcohol helps lower the risk of heart disease. Although it is true that cardiovascular disease is the leading cause of death among women overall, this primarily applies to women older than 75 years. Among women, the major cause of death by far during the middle years is cancer.

FOLATE IF YOU DRINK?

Early studies suggest that women who consumed more folate (largely from fruits, vegetables, and beans) had a lower risk of breast cancer, especially if the women drank alcohol regularly.

OTHER RISK FACTORS

Age. The average age at which women are diagnosed with breast cancer is 62, but the highest rates are in women aged 70+.

Family history. Risk is twice as high in women who have one first-degree relative (mother, sister, or daughter) with breast cancer than in women with none. Women who have two first-degree relatives with breast cancer have five times the risk (especially if the cancers were diagnosed before age 50).

Genes. So far there has not been a clear genetic explanation for most breast cancer. Genes are the major cause of only about 5 to 10 percent of breast cancer cases. Genes like BRAC-1 and BRAC-2 give you about a 60 percent lifetime chance of getting the disease, but not many women have them.

Breast density. Women whose mammograms show a larger area of light (dense) tissue have three to five times the risk of women whose breast are more fatty. Exercise does not appear to reduce the proportion of dense tissue.

Benign breast disease. Hyperplasia (extra cells) raises the risk, possibly because cells are more likely to become abnormal when they multiply.

Jewish ethnicity. Jewish women-especially those of Ashkenazi (European) descent-have a higher risk because they are more likely to have gene mutations linked to the disease.

Menstrual periods. Women who started menstruating early (before age 12) or who went through menopause late (after age 55) have a higher risk, possibly because they had more menstrual periods.

The cycling of estrogen and progestin during menstrual cycles kicks up breast cancer risk because it makes breast cells multiply.

Births. Women who gave birth to fewer than two children or who had their first child after age 30 have a higher risk. An early pregnancy may protect the breast by making breast cells specialize.

Breastfeeding. Women who breastfed children for at least a year (all babies combined) have a lower risk in some studies. Breastfeeding may help by cutting the number of menstrual periods.

Height. Taller women have a higher risk of breast cancer. Researchers suspect that greater height may mean that growth factors were operating during adolescence.

WHAT DOES NOT RAISE YOUR RISK

Little or no evidence supports the claims that antiperspirants, underwire bras, abortions, or breast implants raise breast cancer risk. Nutrition Action Healthletter 7/10.

HEALTHY LIFESTYLE DIVIDENDS – when people embrace a healthy lifestyle, which includes eating at least five servings of produce a day, exercise regularly, and drink alcohol in moderation, they can expect to add 14 years to their lives. Men’s Health 4/08.

Health News

2011-01-01T07:00:00.001-07:00

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

A BETTER CONTACT LENSE – if you wear contact lenses, ask your eye-care provider about ones that block ultraviolet light. These lenses help reduced the risk of cataracts and other damage to the eye caused by UV exposure. Do not let these lenses give you a false sense of security. They vary in how much UV they block, and they don’t protect the sclera (whites of the eyes) and lids, which are also susceptible to sun damage. You should still wear sunglasses. University of California Berkeley Wellness Letter 8/10.

SWEET RELIEF FOR A COUGH – honey is a powerful cough suppressant. When scientists at Penn State University had parents of sick children administer either honey or dextromethorphan (the active ingredient in over-the-counter cough medicines), the honey was better at lessening cough frequency and severity.

Being thick and syrupy, honey may calm the irritation in the back of the throat that causes coughing. Try two teaspoons of buckwheat honey, the high-antioxidant variety used in the study. If the symptoms do not improve soon after that, go see a doctor. Men’s Health 4/08.

WATCHING YOUR WEIGHT? – if you are watching your weight, eating more protein at breakfast may help you consume fewer daily calories. A study from the University of Connecticut showed men who ate a high-protein egg breakfast reported less hunger several hours later and consumed 112 fewer calories at lunch, on average – and 400 fewer calories over the entire day, compared to when they ate a bagel for breakfast. The egg breakfast also helped keep blood sugar more steady and suppressed ghrelin, a hormone that stimulates hunger. The fat in the eggs may also have contributed to the appetite-suppressing effect, not just the protein. Other protein sources are likely to have a similar effect. This research was funded by the egg industry. University of California Berkeley Wellness Letter 8/10.

"Enough is as good as a feast" Tom Magliozzi of "Car Talk...Click and Clack, the Tappet Brothers.

WHEN TO TAKE VITAMIN D - vitamin D has risen to the ranks of nutritional superstardom. Research suggests this nutrient will perform best if you take it during your biggest meal of the day -- be it breakfast, lunch, or dinner.

VITAMIN D FOR DINNER?

About three-quarters of us are deficient in vitamin D. A growing body of research links this nutrient to a list of health benefits, such as lower blood pressure, stronger bones, better immunity, and possibly even a lower risk of heart disease and certain cancers. One easy way to get your D is to spend some time outside each day; just 10 to 20 minutes of sun during peak hours is all you need. But a supplement is a great backup plan. And when researchers examined D-deficient middle-aged and older adults, they found that pairing the supplement with the largest meal of their day -- rather than small meals, snacks, or an empty stomach -- doubled the participants' blood levels.

WHO SHOULD BE TESTED FOR VITAMIN D LEVELS?

Current evidence is that blood levels should not be lower than 30 nanograms per milliliter (officially known as the 25-hydroxy vitamin D test). About three-quarters of all adults and children are deficient in the sunshine vitamin -- so called because your body can make D when exposed to enough of the sun's ultraviolet rays. If you run chronically low on this vitamin, your risk goes up for several forms of cancer (including breast, colon, and ovarian) as well as heart disease, osteoporosis, asthma, type-2 diabetes, multiple sclerosis, and high blood pressure.

Being sun smart can make you low on D, as can being dark-skinned, obese (D is stored in fat, where it's less bioavailable), or elderly (older bodies don't synthesize vitamin D as well). You can also be low if you have trouble digesting fats or live north of 35 degrees latitude (anything above Atlanta, GA) in winter, where the sun's rays aren't strong enough for you to create D.

It is preferred that you get vitamins from food, but in D's case, that is difficult to do. Good food sources are egg yolks and fatty fish (salmon, mackerel), but you'd have to eat six ounces of salmon or 47 egg yolks a day to get the 1,000 international units (IU) that are generally recommended as a daily dose. Even fortified milk, orange juice, or cereal supplies only 100 IU per serving. That means you have to supplement. Aim for 1,000 IU daily; 1,200 if you're over 60. The daily upper intake level for D is 2,000 IU a day -- so anything up to that is generally considered safe.

Go back to your doctor and ask for the test. Some people need more than 2,000 IU a day to get enough.

HOW MUCH IS TOO MUCH?

A recent study raised the possibility that high blood levels of vitamin D could increase the risk of pancreatic cancer. The higher risk was only seen in people from states with low sun exposure (Michigan, Minnesota, and Wisconsin, in this study), and it was not linked to how much vitamin D people were getting from supplements. Those with higher blood levels of vitamin D (at least 40 nanograms per milliliter of blood) were roughly twice as likely to be diagnosed with pancreatic cancer as those with lower levels. Only about 3 percent of people have levels of 40 ng/mL Helping to define the risk of supplementing with greater amounts than what is currently recommended, the government funded a massive vitamin D intervention trial of giving people 2,000 IU a day or a placebo. Taking too much calcium without vitamin D may also pose a health risk. British researchers reported that high doses of calcium from supplements – 1,000 mg a day – without vitamin D raised the risk of heart attacks, but only in people who were already getting more than 800 mg of calcium from food.

GOOD SOURCES OF VITAMIN D

There are three ways to get vitamin D: food, sunlight, and supplements. If you're not getting enough from your diet, or you don't spend much time outdoors (just 10–20 minutes in the sun can significantly boost your body's production of vitamin D), take a daily vitamin D supplement.

Salmon, canned (3 ounces)	530 IU
Salmon, cooked (3.5 ounces)	240–360 IU
Tuna, canned (3 ounces)	200 IU
Soymilk, fortified (8 ounces)	100 IU
Orange juice, fortified (8 ounces)	100 IU
Milk, low fat, fortified (8 ounces)	98 IU
Cereal, fortified (1 cup)	40–50 IU
Eggs (1 large)	20–26 IU
Swiss cheese (1 ounce)	12 IU

RealAge - Eating Well, Nutrition Action Healthletter 9/10. Nutrition Action Healthletter 7/10.

MELANOMA DRUG SHRINKS TUMORS – a small study of an experimental drug for advanced melanoma – a brutal disease that often kills within nine months – is giving rare hope to doctors and patients.

The pill, known as PLX4032, does not cure melanoma, and it helps only the roughly 50 percent of melanoma patients whose tumors have a mutation in a key gene called BRAF. But among those patients in the study, 81 percent saw their tumors shrink and these patients were able to hold the disease in check for a median of seven months.

No other drug has ever helped that high a percentage of patients with melanoma or any other solid tumor. The results are especially significant considering that only 10 to 20 percent of patients respond to standard treatments for melanoma, which do not improve overall survival.

The most common side effects are fatigue, rash, and joint pain, but some patients also developed non-lethal skin cancers,

Until recently, patients have had few treatment options. Now researchers are looking at developing drugs similar to PLX4032, which could be key as cancer often can mutate to get around one roadblock.

For the future, the scientists hope to routinely test patients’ tumors for their genetic makeup, then prescribe a drug combination to keep melanoma under control for years. USAToday 8/26/10.

Health News

2010-12-01T04:57:00.000-07:00

REPORTING POINT 12/10

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

STAY HYDRATED TO PREVENT DENTAL DECAY - water is an essential part of nutrition. The body is made of 60 to 75 percent water. Every cell in our body requires water to function. Water is essential not only for the body but for the mouth and teeth. The mouth has approximately a milliliter of saliva when the body is well hydrated. The saliva acts as a buffer by neutralizing the pH level in the mouth as we consume foods and drinks. It also prevents plaque from easily attaching to teeth, thus aiding in prevention of decay. An individual's mouth requires saliva to help chew to digest food and to help wash away food from the teeth while eating.

Saliva plays a very important role in the process of fighting tooth decay. Some of the benefits saliva provides are:

Saliva contains buffering agents that can neutralize the acids (created by the bacteria that inhabit dental plaque) that cause tooth demineralization (tooth decay).

Saliva contains the minerals that must be present for the tooth remineralization process to occur.

Saliva contains antibacterial agents that can inhibit the growth of oral bacteria.

When the body is dehydrated, a condition called xerostomia, or dry mouth, may occur. When experiencing xerostomia, one may experience constant sore throat, burning sensation, hoarseness and speech difficulty, difficulty swallowing, and dry nasal passages. Lack of saliva may also cause multiple dental problems, including enamel erosion, plaque build-up and increased dental decay. When the saliva amount decreases in the mouth, the saliva functions decrease.

There are many ways to treat dry mouth. The American Dental Association (ADA) recommends drinking lots of water, chewing sugarless gum and sucking on sugar-free hard candies to stimulate salivary flow. Some dentists suggest drinking milk with meals to promote moisture.

In addition to stimulating salivary flow, avoiding a few items can help prevent dry mouth. Avoiding acidic drinks and foods such as lemon candies, cough drops, soda, sports drinks, and caffeine will help prevent xerostomia. Avoiding alcohol and alcohol-based mouthwashes will also help prevent dry mouth because they have a tendency to dry the mouth.

There is no substitute for saliva; however, there are mouthwashes, chewing gums, toothpastes, and prescription medications to help lubricate the mouth in severe cases of dry mouth. A dentist can evaluate whether or not any of these products could benefit in mouth lubrication. Dr. Rashmi Bhatnagar, Animated-Teeth.com

DIETARY SUGAR LOWERS HDL “GOOD” CHOLESTEROL – people who consume lots of added sugar are more likely to have low HDL “good” cholesterol and high triglycerides, both risk factors for heart disease. Researchers from Emory University studied 6,000 Americans. Test subjects averaged 360 calories a day from added sugar accounting for 16 percent of their total calories. Added sugar supplied 11 percent of calories in the late 1970s. University of California Berkeley Wellness Letter 8/10.

GINGER REDUCES MUSCLE PAIN CAUSED BY EXERCISE - ginger has been used throughout history as both a culinary herb and a medicinal agent. Ginger has gained attention in the United States because of its effect on motion sickness, nausea, as an aid in digestion, and its anti-rheumatic and anti-inflammatory effects.

When pain presents itself, one’s first instinct is to find relief from the pain. And while pain is the number one reason why people seek medical advice, it is interesting to note that everyone is an individual in regard to their own personal relationship to pain. Regardless of how one measures pain, it has a tremendous impact on society as a whole and is the reason for millions of lost work hours and, most importantly, a poor quality of life. Pain is usually divided into two categories - acute and chronic. Acute pain is the type that comes on suddenly when a tissue has been injured. Chronic pain can be, among other things, chronic lower-back pain, chronic headaches, cancer pain, or phantom limb pain. Chronic pain is generally associated with a chronic disease and lacks a clear cause. This is pain that exists past the normal expected healing time.

Exercise is physical activity that is planned or structured. It involves repetitive bodily movement done to improve or maintain physical fitness and overall health. Frequent and regular physical exercise boosts the immune system and helps prevent diseases such as heart disease, cardiovascular disease, Type 2 diabetes and obesity. It also improves mental health and helps prevent depression. Categories of physical exercise would be aerobic exercise, anaerobic exercise, strength training and agility training. More and more research is suggesting that exercise is extremely important for your overall health and well-being.

Researchers at the University of Georgia performed two studies to examine the effects of daily ginger (raw and heated) consumption on muscle pain. The studies were identical double-blind, placebo controlled, randomized experiments conducted for eleven consecutive days involving 34 and 40 participants. The subjects in study 1 consumed 2 grams of raw ginger or placebo while subjects in study 2 consumed 2 grams of heated ginger or placebo. The participants performed 18 extensions of the elbow flexors with a heavy weight to induce moderate muscle injury to the arm. Both studies showed a 25 percent reduction in exercise induced pain by daily supplementation of ginger in comparison to placebo. In conclusion the researchers stated that these results agree with other studies demonstrating ginger is effective in reducing pain.¹

¹Black CD, Herring MP, Hurley DJ, et al. Ginger (Zingiber officinale) Reduces Muscle Pain Caused by Eccentric Exercise. J Pain. 2010. Journal of Pain submitted by Patti Milligan, MS, RD, CNS

FRUIT AND COLON CANCER – eating fruit may prevent colorectal polyps, growths that often precede cancer.

The National Cancer Institute found that people who consumed five servings of fruit daily were 38 percent less likely to have polyps.

Fruit contains pectin, a gel-like fiber that slows digestion in the gastrointestinal tract. The result is lower blood sugar – elevated levels may promote the growth of cancerous cells in the colon. Men’s Health 4/08.

FLAXSEED TO LOWER RISK OF BREAST CANCER – flaxseed and other foods that contain lignans may help lower the risk of breast cancer, according to research published in the American Journal of Clinical Nutrition that combined data from previous research. Higher lignan intake was linked to a reduced risk of breast cancer in postmenopausal – but not younger – women. Whole flaxseeds simply pass through the body, so if you use them, grind them yourself or buy them already ground. Other lignan sources include sesame seeds, sprouts, berries, whole grains, and tea. University of California Berkeley Wellness Letter 8/10.

BLAST RADIUS – with a flush of the toilet, fecal pathogens can splash out of the bowl and settle on nearby surfaces, including you.

Ingesting as few as ten particles of various viruses or bacteria can cause such symptoms as diarrhea, fever, and vomiting.

Best defense…always close the lid before you flush and, of course, wash your hands. Men’s Health 4/08.

Health News

2010-11-01T05:00:00.000-07:00

HEALTH NEWS

“Live healthy...Live well”

CREATINE HELPS BUILD MUSCLE – weight or resistance training by itself strengthens muscles and bone.

Creatine, a compound that makes energy available to muscles during times of high demand, can increase the benefits of resistance training. The liver and kidneys make about two grams of creatine every day from three amino acids (glycine, methionine, and arginine) that are in the protein we eat. Supplemental creatine is also sold over the counter as a powder and in pills.

Athletes and bodybuilders become stronger after taking supplemental creatine, and now we know that older men and women can benefit as well.

Creatine is a high-energy compound, so if you have more of it in your muscles, you can lift heavier weights more intensely and longer. Creatine also seems to turn on muscle-building genes, which direct muscle proteins to grow. Creatine also stimulates satellite cells, which are stem cells found in muscle. Satellite cells help form new muscle fibers after muscles have been damaged by injury, disease, or weightlifting. Creatine also prevents proteins from breaking down, which can help preserve bone.

Creatine works in both men and women, although many women do not like the fact that in the beginning it leads to water retention and increased body weight.

Taking creatine seems to work better in vegetarians, who do not get as much from their food and have lower levels in their muscles. People who eat red meat or seafood more than once a day may see less impact on their muscles.

If you want to try creatine, take one gram for every 20 pounds that you weigh, half before a strength-training session and half after. A 160-pound person would need 8 grams of creatine on exercise days. For an extra boost, combine the creatine with 20 to 25 grams of protein. Mixing two cups of skim milk with creatine and drinking half before a workout and half after would give you the protein amount suggested with the supplemental creatine.

There can be side effects like loose stools or cramping at the onset when someone takes too much. (Start off taking smaller amounts and work up to this recommended amount as you will experience these symptoms if you start out at this full dosage-LK.) Creatine makes the liver and kidneys work harder, which would not be a problem for a healthy exerciser. But if you have cirrhosis or kidney problems, check with your physician before taking creatine. Nutrition Action Healthletter 12/09.

OLDER PEOPLE AND VITAMIN D – older people with optimal blood levels of vitamin D have lower death rates than those with low levels, according to recent studies. One, in Nutritional Research, looked at 3,400 Americans over 65 during a seven-year period; the other, in the Journal of the American Geriatrics Society, focused on 700 women in their seventies over six years. Both of these studies found that those with low blood levels of vitamin D were 2.5 times more likely to die during that period than those with high levels. Accumulating research has linked vitamin D with a reduced risk of everything from osteoporosis, cancer, and heart disease to multiple sclerosis and age-related muscle weakness. The national Academy of Sciences is considering raising the official recommended intakes of vitamin D, with recommendations of getting 800 to 1,000 IU a day, especially for people over 60. University of California Berkeley Wellness Letter 12/09.

THE FULLNESS FACTOR – there is no magic fix for being overweight – no diet pill, supplement, or fad diet. One promising approach to weight loss has been to identify factors that promote satiety, the feeling of fullness. If you feel full longer, you are less likely to overeat later. In some cases, you may be able to eat more and still lose weight.

Satiety is a complex issue and some people eat beyond satiety, often for emotional reasons or boredom.

WAYS TO FEEL MORE FULL

Eat slowly. There is some evidence that slow eaters tend to feel more satisfied and eat less. Slow eating allows more time for satiety signals to reach the brain (it takes about 20 minutes). The process of chewing itself may also stimulate satiety signals. The concept of “mindful eating” includes eating slowly, paying attention to each bite, and being aware of your surroundings, so you eat less overall but enjoy your food more.

Start your meal with soup, salad, or fruit. Research by Dr. Barbara Rolls at Pennsylvania State University has shown that foods low in energy density – that is, with fewer calories relative to their weight/volume – increase satiety. Studies indicate that people who eat vegetable soup before lunch ate 20 percent fewer calories, on average, for that meal. Similar results were also seen for those who ate salads that are low in energy density and with whole apples eaten before meals.

However, starting a meal with high-calorie foods can increase the total number of calories you eat. Make sure that the soup eating is broth-based (not cream) and skip high-calorie salad add-on such as cheese, nuts, dried fruit, and croutons and use high-fat dressing sparingly. Choose whole fruit over juice.

Eat more protein. For some people, protein is more satiating than carbohydrates and fats. A study published in the International Journal of Obesity, showed that overweight people on a low-calorie diet who ate eggs for breakfast had greater weight loss than those eating a bagel breakfast with the same number of calories. Choose lean protein sources or those rich in healthy fats such as fish, nuts, and soy.

Drink water before meals. A study found that overweight older women who drank two cups of water a half hour before breakfast ate 74 fewer calories than when they did not drink the water, possibly because water delays stomach emptying, which reduces hunger and promotes fullness.

Perhaps more important than any individual food or food component in increasing satiety is choosing foods that are low in energy density.

Since people tend to eat the same amount of food a day, regardless of calories, eating low-energy-dense foods allows you to fill up on fewer calories. Consider grapes versus raisins. For the same 120 calories you can eat ¼ cup of raisins but more than a cup of grapes. The chances are that you will feel more full and more satisfied after eating the grapes. The best way to lower the energy density of your diet is to eat more foods with a high water and fiber content (fruits, vegetables, broth-based soups, and cooked whole grains) in place of low-moisture and/or high-fat foods (such as cheese, crackers, and French fries).

CALCULATE ENERGY DENSITY

To calculate the energy density of a food, divide the calories by the number of grams in a serving (listed on the nutrition label). For example, a food that has 100 calories and weighs 200 grams (about seven ounces) has an energy density of 0.5. This simple calculation does not take into account many other factors that affect satiety, such as a food's volume and fiber content, which can also affect satiety.

Energy Density Examples Less than 1.0-eat freely Most vegetables and fruits, both-based soups, applesauce, tofu, most beans, salsa, nonfat yogurt and cottage cheese .

1.0 to 2.0-eat in moderation Fish, shrimp, pasta, rice, low-fat dairy, lean protein sources, sweet potatoes, corn, sorbet.

2.0 to 3.0-eat small potions Bread, waffles, most breakfast cereals, meat, ice cream, dried fruit, jam.

More than 3.0-eat sparingly Most cheese, cake, cookies, chocolate, butter, oils, salad dressing, fried foods, nuts, bacon.

University of California Berkeley Wellness Letter 10/09.

LAB TESTS ONLINE - www.labtestsonline.org: this site provides information that help visitors understand lab tests that are part of routine medical care, as well as those that help diagnose and treat dozens of critical and chronic conditions. Resources on the site include descriptions of why lab test are important, how they are given, and how to interpret the results; a library of conditions linked to diagnostic test; and information on how to p0repare for specific tests and deal with pain, discomfort, and anxiety. Vitality 6/10.

Health News

2010-10-01T06:00:00.000-07:00

MEAT AND POTATOES MAN? – men who eat more red meat (mostly beef and pork), processed meat (bacon, sausage, cold cuts, ham, and hot dogs), and grilled or barbecued meat have a higher risk of advanced prostate cancer.

Researchers at the National Cancer Institute tracked over 175,000 men aged 50 to 71 in the NIH-AARP Diet and Health Study for nine years. The risk of advanced prostate cancer was 30 percent higher in those who reported eating the most red meat (about 5 ounces a day) than in those who ate the least (less than one ounce). The risk was also 30 percent higher in those who ate the most processed meat (about 2 ounces a day) than in those who ate the least.

Finally, the risk was also about 30 percent higher in those who consumed the most iron from meat, the most benzo[a]pyrene (found in grilled or barbecued meat), or the most nitrites (which are added to processed meats).

Eat as little red meat and processed meats as possible. Other studies suggest that consuming these foods also raises the risk of heart disease and diabetes. Nutrition action Healthletter 12/09.

GET EMERGENCY HELP FOR STROKE SYMPTOMS – even if the symptoms only last a few minutes. Symptoms lasting less than 24 hours usually indicate that a person has had a mini-stroke, also called a transient ischemic attack, or TIA. About one in eight strokes is preceded by a TIA, according to a Canadian study in Neurology. Other studies have found that most strokes occurring after a TIA can be prevented by drug treatment. The main stroke or TIA symptoms are sudden numbness or weakness of the face, one arm, or one leg; sudden confusion or trouble speaking or understanding speech; sudden trouble seeing in one or both eyes; sudden trouble walking, dizziness, or loss of coordination; sudden severe headache with no known cause. University of California Berkeley Wellness Letter 12/09.

THE MANY BENEFITS OF EXERCISE:

EXERCISE & CANCER RISK

Regular physical activity is central to reducing cancer risk by indirectly helping to keep off excess weight or in the case of colon cancer, by directly reducing the cancer risk. Studies show that even light to moderate regular activity is associated with lower risk compared with inactivity.

Researchers at Washington University School of Medicine in St. Louis reviewed 52 studies of exercise and colon cancer and found that the most active people were about 21 percent less likely to be diagnosed than the least active counterparts.

In contrast, it may take more than brisk walking or other moderate activity to lower the risk of breast cancer. With colon cancer, just not being sedentary reduces the risk of the disease whereas with breast cancer, the evidence indicates that the reduced risk occurs only with greater, moderate-to-vigorous activity.

It is never too late to reap the benefits of exercise for cancer risk reduction. Researchers tracked some 119,000 women in their 50s and 60s for seven years in the NIH-AARP Diet and Health Study. Those who reported more than an hour a day of moderate-to-vigorous activity – even if they had not exercised earlier in their lives – were 16 percent less likely to be diagnosed with breast cancer than those who rarely did moderate-to vigorous exercise.

It appears that women who are more aerobically fit are less likely to die of breast cancer according to the NIH studies.

Exercise may also indirectly prevent cancer by keeping the pounds off. The direct effects of exercise are most clearly shown on the risk of large bowel and breast cancer. However, the indirect effect of consistent exercise on cancer risk is that of preventing weight gain.

Weight gain is associated with quite a few cancers, notably post menopausal breast cancer, colorectal cancer, endometrial cancer, pancreatic cancer, and adenocarcinoma of the lower esophagus. There is also accumulating evidence that obesity is a risk factor for several of the blood-forming cancers like leukemia and lymphoma. This is why the American Cancer Society now recommends at least 30 minutes of moderate-to-vigorous physical activity at least five days a week, but that 45 to 60 minutes is preferable.

EXERCISE CREATES NEW BRAIN CELLS

Older adults on average perform slower and less accurately on cognitive tests. However, older individuals who are more fit perform better to the point where they are performing at the same levels as much younger adults.

One explanation may be that consistent exercisers may have increased blood flow to the brain and stimulated growth of new brain cells, new connections or synapses between cells, and new capillaries to distribute the blood and its nutrients. A 2006 study by the University of Illinois had test subjects aged 60 to 79, who were healthy but sedentary, engage in an aerobic exercise training program. After six months, their brain volume had increased. That meant more brain cells and more connections between them. Brain volume did not increase in 30 similar people who participated in a toning and stretching program.

Aerobic exercise increases the supply of a protein called brain-derived neurotrophic factor, or BDNF, which protects brain neurons and promotes the growth of new nerve cells and synapse that are related to learning and memory.

Exercise also appears to boost executive function, which is the ability to plan or make decisions, correct errors, or react to new situations.

EXERCISE BOOSTS INSULIN SENSITIVITY

Insulin is a hormone that allows blood sugar to enter the body’s cells, where it is stored or used as fuel. As we age or when we put on weight, bodies do not respond as well to insulin and can become insensitive, or resistant to the hormone. Insulin resistance increases the risk of heart disease and, if blood sugar levels keep rising, type 2 diabetes.

There are many studies showing that when people do aerobic exercise training, their insulin sensitivity improves within a very short time. Strength training is also very beneficial and can improve insulin sensitivity by 20 percent within a matter of months.

Both aerobic exercise and strength training increase the number of proteins called glucose transporters – particularly GLUT4 – which move glucose from the blood into muscle and fat cells. The more GLUT4 you have, the better your cells respond to insulin.

ANTI-AGING

A study published in Circulation suggested that vigorous exercise may partially reverse aging inside the cells, at the genetic level. In middle-aged long-time runners, there was less shortening of the telomeres (protective caps on the ends of DNA strands), compared to their sedentary counterparts. Such telomere shortening is a sign of aging in cells – like a biological clock. The telomeres of these runners appeared nearly as “young” as those of runners in their twenties. These were elite runners, but scientists speculate that any vigorous, maybe even moderate, exercise done over the long term may help keep genes young.

MINIMIZING VISCERAL FAT GAIN

Everyone gains visceral fat as we age unless we do something about it.

Visceral fat, which accumulates around the organs deep inside the belly, is linked to insulin resistance, heart disease, and diabetes. Subcutaneous fat, which lies closer to the skin, is not as harmful.

A study in 2005 showed sedentary overweight men and women who followed an exercise program equivalent to a brisk 30-minute walk six times a week for eight months stopped gaining visceral fat. If they did more exercise, the equivalent of jogging 20 miles a week, they actually lost 7 percent of their abdominal fat.

Many studies have shown that aerobic exercise will reduce visceral fat as long as you do it consistently. Dieting can also help you lose visceral fat but most of this reverts back to normal within a year because people quit dieting and go back to what they were doing

THE RISK OF BEING SEDENTARY

People who sit for the majority of their day have much higher mortality rates than people who don’t, even if they are physically active during another part of the day.

The health risk of sitting for long periods cannot be minimized by occasional leisure time physical activity. When sitting for long periods, muscles seem to be extremely inactive, which may change the way they metabolize compounds and may affect the regulation of insulin and glucose. Just getting people to stand up changes the physiology in their limbs, which encourages blood flow and increases muscle activity in the lower limbs. (Besides exercising regularly when not on duty, moving around on long flights, standing up when able, and stretching in the seat can aid blood flow and minimize the risk of sitting for long periods of time. – LK)

YOU ARE NEVER TOO OLD TO START

Dozens of studies have documented that you can build up muscles and increase strength with resistance or weight training no matter how old you are.

Resistance training increases muscle strength and volume. Testing on elderly patients showed that exercising three times a week for nine weeks increased muscle volume by 12 percent and strength by 28 percent.

Women test subjects increased their muscle mass only about half as much as men, but their strength gains were equal to the male subjects. Nutrition Action Healthletter 12/09, University of California Berkeley Wellness Letter 4/10.

Health News

2010-09-01T06:00:00.000-07:00

PROS AND CONS OF PSA TESTING – before having a PSA test for prostate cancer, discuss the merits of testing with your doctor. A recent survey in the Archives of Internal Medicine found that only 70 percent of men who had been tested said their doctors had actually talked to them about the test, and of those only one-third said they had been told about the downsides. PSA screening remains controversial because there is no convincing evidence that it saves lives, and often leads to unnecessary biopsies and treatment, which can have serious complications. University of California Berkeley Wellness Letter 12/09.

LOSE THE SODA FOR YOUR SMILE’S SAKE – it is not just the sugar in soda that harms teeth. Acids in both regular and diet sodas erode tooth enamel, according to researchers at Southern Illinois University. They made the discovery after testing 20 commercial soft drinks. Citrus-flavored sodas like lemon-lime were more harmful than colas. Even diet versions of these fruity drinks caused significant enamel loss due to high levels of citric and phosphoric acids, which eat away at the outer layer of teeth. Men’s Health 6/07.

THE CALORIE RACE – which burns more calories – running a mile or briskly walking it? Some people claim that either exercise burns the same number of calories since the same amount of weight is being transported over the same distance and you just burn the same number of calories – just faster.

This is another “urban myth” – as it takes more energy to move the body at higher speed, but running also requires more strenuous arm, leg, and upper-body movement, and it raises the heart rate more, all of which burn extra calories. To achieve the longer stride of running, you have to repeatedly lift your body weight off the ground so that both feet are in the air at the same time. When you walk, one foot is always on the ground. Race-walking, with its hip-swiveling, arm-pumping motion, also burns more calories per mile than regular walking.

Research shows that for a 132-pound person, walking 3 miles per hour burns on average 70 calories per mile (in 20 minutes), but running 6 miles per hour burns 100 calories per mile (in ten minutes). Studies from Syracuse University measured energy expenditures in test subjects and found that running a mile on a track or treadmill takes 30 percent more calories than walking it at half the speed.

Brisk walking is still a great way to burn calories, and many people prefer it to running, in part because it is easier on the body. If you want to burn as many calories as you would running, you have to walk farther. University of California Berkeley Wellness Letter 12/09.

BLEACH AS A CLEANER – bleach is an effective sanitizer – that is it kills bacteria and viruses. But for most people, plain soap or detergent and water will get rid of dirt on kitchen counters, utensils, and floors. This will not kill most germs, but they won’t survive long if surfaces are clean and dry. A clean kitchen or bathroom does not need to be disinfected.

Bleach kills a wider range of microorganisms than ammonia, vinegar, and detergents. It also does not contain any free chlorine, so properly diluted bleach is not corrosive and does not cause environmental harm.

Undiluted bleach, however, should be handled with care. The fumes are unpleasant and can irritate the eyes and skin. If you do use bleach, one teaspoon in a quart of warm water is plenty. Do not mix it with ammonia-containing compounds, toilet bowl cleaners, or similar products – that can produce chloramines gas, which can be harmful. University of California Berkeley Wellness Letter 12/09.

PROCESSED MEAT-THE REAL HEALTH RISK - eating bacon, sausage, hot dogs and other processed meats can raise the risk of heart disease and diabetes. Eating unprocessed beef, pork or lamb appears not to raise risks of heart attacks and diabetes suggesting that salt and chemical preservatives may be the real cause of these two health problems associated with eating meat according to a study released in the journal Circulation.

The study, an analysis of other research called a meta-analysis, did not look at high blood pressure or cancer, which are also linked with high meat consumption.

To lower risk of heart attacks and diabetes, people should consider which types of meats they are eating. Processed meats such as bacon, salami, sausages, hot dogs and processed deli meats may be the most important to avoid.

Most dietary guidelines recommend eating less meat. Individual studies looking at relationships between eating meat and cardiovascular diseases and diabetes have had mixed results. But studies rarely look for differences in risk between processed and unprocessed red meats.

Processed meat is defined as any meat preserved by smoking, curing or salting, or with the addition of chemical preservatives. Meats in this category included bacon, salami, sausages, hot dogs or processed deli or luncheon meats. Unprocessed red meat included beef, lamb or pork but not poultry.

The study found that on average, each 1.8 oz (50 grams) daily serving of processed meat a day -- one to two slices of deli meats or one hot dog -- was associated with a 42 percent higher risk of heart disease and a 19 percent higher risk of developing diabetes. They found no higher heart or diabetes risk in people who ate only unprocessed red meats. The researchers adjusted for a number of factors, including how much meat people ate.

Processed and unprocessed meats contain similar amounts of fat and cholesterol, but processed meats contain, on average, four times more sodium and 50 percent more nitrate preservatives. WebMD 5/17/10.

METS – no, not the baseball team from New York, METs are usually listed on cardio-machines at many gyms. METs is short for metabolic equivalents, a measure of the intensity of physical activity. One MET is the equivalent of resting metabolic rate – the rate at which the average person burns calories when at rest. At 2 METs, you are working at twice the resting metabolic rate. In general, 3 to 6 METs is considered moderate exercise, depending on age. Activities with METs higher than 6 include singles tennis, jogging, cycling (more than 10 miles per hour), and cross-country skiing.

Scientists often use METs to evaluate and compare the health benefits of various types and intensities of exercise. METs are also the units used in exercise stress tests to estimate a peak “exercise capacity” – the maximum level of exercise a person can do. People with higher exercise capacity tend to live longer. University of California Berkeley Wellness Letter 10/09.

VITAMIN B-6 AND COLON CANCER B- several studies indicate that people with higher blood levels of vitamin B-6 had lower risk of colorectal cancer.

Participants in the studies who were diagnosed with colorectal cancer had lower blood levels of vitamin B-6 up to 20 years earlier – when they entered the studies – than those who were not diagnosed with colorectal cancer. Two other B vitamins (B-12 and folic acid) were not linked to the disease.

It is too early to conclude that vitamin B-6 can prevent colorectal cancer but it is a good idea to load up on healthy foods that are rich in B-6 (like whole grains, beans, bananas, chicken, salmon, avocado, and sunflower seeds). Nutrition Action Healthletter 12/09.

AGAVE – derived from the same cactus-like Mexican plant as tequila, agave syrup is being added to an increasing number of foods and beverages as a “natural” sugar alternative.

Agave syrup has only a few more calories than table sugar (20 versus 16 per teaspoon). White table sugar (sucrose) is half fructose and half glucose while agave syrup contains up to 90 percent fructose, depending on how it is processed. That is more fructose than what is in high-fructose corn syrup. Agave syrup is often called a “fructose sweetener.”

Fructose does not cause the spikes in blood sugar that glucose does, so agave is marketed as “diabetic friendly” but there are no studies to support this claim. There are some studies that indicate that large amounts of fructose can promote insulin resistance (and thus increase diabetes risk), boost triglycerides (fats in the blood), lower HDL (good) cholesterol, and have other harmful effects on the heart and liver. Consuming agave syrup just adds to the total fructose intake. Fruit is also high in fructose, but unlike agave syrup, it contains fiber, vitamins, and minerals and is much less calorie-dense because of the water in fruit.

If you like the taste of agave syrup, you can add a little to cereals, coffee, and tea or in baked goods as it is sweeter than sugar so you will use less. But agave syrup is simply another form of processed and concentrated sugar. University of California Berkeley Wellness Letter 12/09.

Health News

2010-08-01T06:00:00.004-07:00

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

COFFEE DRINKING AND DIABETES – coffee drinkers are at lower risk for diabetes according to a review of 18 studies involving more than 450,000 people reported in the Archives of Internal Medicine. People who drink three to four cups of coffee a day were found to have a 25 percent lower risk of type 2 diabetes, compared to those who drink less (or no) coffee – and more consumption lead to a lower risk of the disease. Because decaffeinated coffee also reduced the risk, much of the benefit is likely due to other compounds in coffee besides caffeine. Tea was associated with reduced risk, also. University of California Berkeley Wellness Letter 3/10.

TURNING BACK TIME - a year after kicking the habit, smokers' arteries showed signs of reversing a problem that can set the stage for heart disease, according to a study of 1,500 smokers. The improvement came even though smokers gained an average of nine pounds after they quit. Their levels of good cholesterol (HDL) improved, also. The new research shows these people gain a health benefit even though they pick up pounds that hopefully can be shed once they have gotten used to not smoking, say the study published in the Journal of the American College of Cardiology. USA Today 3/17/10.

MORE THAN A “PET” – for a nutty, nutritious boost, add chia seeds to cereal, oatmeal, yogurt, or baked goods. These small gray seeds from Mexico are one of the best sources of alpha linolenic acid – a healthy omega-3 fat. A one-ounce serving (about three tablespoons) also provides lots of fiber (11 grams), along with some protein, calcium, iron, zinc, and other minerals. By forming a gelatinous mass when digested or mixed with a liquid beforehand, chia seeds may slow the absorption of sugar, help eliminate cholesterol from the body, and make you feel full – similar to soluble fiber supplements such as psyllium. Chia seeds are sold at health-food stores and on the internet. University of Berkeley Wellness Letter 3/10.

HOW A BODY-FAT SCALE WORKS – when you step on the scale’s electrodes, a 500 microampere current goes up the leg. Human skin can sense currents only stronger than 1 milliamp, which is twice as powerful as the scale’s charge.
As the current moves throughout the lower body, it encounters resistance in tissue. Water is a much better conductor of electricity than fat, so muscle, which is about 73 percent water, provides easier passage of the current.
The scale detects the total time it takes for the current to complete its path. The faster it travels, the more muscle and less fat you have. With this data, it computes the body-fat percentage. If you have a body-fat scale, it would be a good idea to compare the readings from the scale to body-fat measurements from more accurate means like body-calipers or water-displacement measurement methods. Men’s Health 6/07.

OVERRATED FOODS:
Granola – in the 1960’s, granola was a mixture of whole oats, nuts, sunflower seeds, raisins, oil and honey. Today, most marketed granola contains table sugar and corn syrup. Commercial granolas are usually high in calories coming in at over 200 calories from a serving that is a mere half cup with many popular ones packing in over 500 calories per serving.
If you enjoy granola, try mixing it with your favorite whole grain flakes, puffs, or squares which may be less calorie-dense. Be sure to read the nutritional label to see what ingredients you are actually consuming.

Smoothies – smoothies can be a healthy meal alternative if made with low-fat or non-fat yogurt, milk and fresh or frozen fruit.
Commercial smoothies may be loaded with added sugar and much heavier in calories than the homemade versions. Some commercial smoothie chains sell smoothies that contain from 600 to as much as 1,100 calories.

Vegetable Juice – V8 claims that it contains “2 Full Servings of Vegetables.” Yet V8 is mostly reconstituted tomato juice. According to the nutritional label, the next most abundant non-tomato vegetable juice is carrot, then celery, beets, parsley, lettuce, watercress, and spinach. One cup of carrot juice contains 900 percent of a day’s vitamin A; one cup of V8 contains 40 percent of the vitamin.
Regular V8 contains 600 milligrams of sodium in every 11 ½ ounce can; the Low Sodium V8 has 200 mgs.

Energy Bars – many energy bars are mostly a mixture of fructose and glucose (like ordinary sugar and high-fructose corn syrup). Sugar is indeed an energy source, but it is devoid of other healthy and nutritional compounds like fiber, vitamins and minerals. If you are an athlete who engages in strenuous and prolonged bouts of exercise, an energy bar can help replenish your glucose and glycogen stores. But if you are not partaking in strenuous exercise, energy bars are loaded with empty calories. A healthy alternative would be a piece of fruit instead of a vitamin-fortified cookie or candy bar. Nutritional Action Healthletter 5/10.

BE INFORMED TO STAY SLIM – researchers from the University of Mississippi, found that test subjects who checked a restaurant’s nutritional guide (especially in fast-food restaurants) before ordering ate 69 percent less when they checked the calorie content of meal items being considered on the menu. Men’s Health 6/07.

DON’T TAKE A PAIN RELIEVER BEFORE EXERCISE – some athletes and exercisers take aspirin or other non-steroidal drugs before an event or workout in order to reduce inflammation and soreness and thus boost performance, according to a recent editorial in the British Journal of Sports Medicine. The publication warned that this misuse can inhibit the body’s ability to adapt to challenging workouts and interfere with healing, besides increasing the risk of stomach bleeding and possibly cardiovascular problems. If you feel pain when exercising, your body is telling you to stop for a reason and you do not want to ignore this warning sign.
It is fine to occasionally take pain relievers to treat soreness and other symptoms after exercising. University of California Berkeley Wellness Letter 3/10.

INTERVAL TRAINING TO LOSE WEIGHT – an Australian study showed people who exercised with 20 minutes of high-intensity interval training three days a week dropped 10 percent of their body fat, while those who exercised longer but at a lower intensity did not lose any.
The researchers believe that interval training increases the body’s levels of catecholamine, a chemical that triggers fat burn. Men’s Health 6/07.

SOY AND BREAST CANCER – if you have had breast cancer, soy foods may lower the risk of dying. According to a Chinese study that tracked patients over four years, women who consumed the most soy protein (at least 11 grams a day) had a 30 percent lower risk of dying of breast cancer than those who ate the least soy protein (5 grams a day or less). The results were the same for women with either estrogen-positive or estrogen-negative tumors and for those taking tamoxifen or not.
Women who consumed the most isoflavones (more than 60 milligrams a day) from foods had roughly a 25 percent lower risk of dying or having their cancer recur than those who ate the least isoflavones (20 mg a day or less). Isoflavones are estrogen-like substances in plants that sometimes boost – and sometimes counter – the effects of the estrogen that the body produces. Unprocessed soy foods are rich in isoflavones.
Food sources of soy include soy milk or whole soy foods like tofu, edamame, miso, and soybeans. Nutrition Action Healthletter 3/10.

EATING FOR YOUR BLOOD TYPE? – ignore claims about diets based on blood type, body type, or personality type. These diets have no scientific evidence to back them up. Like most diets, these may help you lose weight in the short term because they tell you to eliminate groups of foods from your diet and thus trick you into eating fewer calories for a while. There has been legitimate preliminary research into how genetic factors interact with diet in influencing the risk of disease, but so far this has not yielded any practical dietary advice. University of California Berkeley Wellness Letter 12/09.

HEALTHIER GRILLING – is it healthier to grill with propane or charcoal?
Studies show that charcoal-grilled meats contain more carcinogens called polycyclic aromatic hydrocarbons (PAHs) than meat heated with propane. When fat drips from meat, the fat burns and creates PAH-infused smoke, which coats what you are cooking. Charcoal flames are hotter, which chars meat and creates heterocyclic amines (HCAs), another carcinogen. Propane still produces some PAHs and HCAs, so take these steps with any grill:

TRIM FAT. Lean meats create less drippings and less smoke, which reduces PAHs.

MARINATE. Soaking meat or other grilling entrees in vinegar or lemon juice reduces HCAs by 90 percent. Any marinate greatly reduces the HCAs.

FLIP FREQUENTLY. Studies have shown that turning meat frequently results in fewer HCAs. Men’s Health 6/07.

FROM THE FLIGHT SURGEON
(The following is reprinted with the author’s permission-LK)

From Live Healthy. Live Well.

Cancer and Airmen Medical Certification

David Bryman, D.O
Senior Aviation Medical Examiner
FAA, Transport Canada, JAA

I recently saw an airline captain in my office that had a diagnosis of prostate cancer. He was very distraught and told my medical assistant that he was sure his career was over.
Fortunately, he was incorrect and medical certification was easy and quickly obtained.

The diagnosis of cancer is of concern to both the pilot and the FAA regarding medical certification. In this article, I will try and review some common malignancies and how they might be evaluated and processed by the AME. I will focus on the aeromedical aspect rather than on disease process and treatment. In other words if a pilot is diagnosed with cancer, how does he/she get back in the air?

Firstly, to understand the logic in special issuance (explained below) as it relates to malignancies (cancers), it is important to understand which cancers are at higher risk to metastasize. Metastasis is a term we use to describe a cancer that has spread to another organ such as the brain, liver or lymph nodes. Some cancers are very aggressive and tend to spread quickly, while others are slower growing and tend to remain confined for a longer period of time.

The reason that brain involvement is so important is that even a small amount of cancer in the brain can cause extreme neurological symptoms such as seizures( common for melanoma), numbness, weakness, headaches, visual changes, personality change, altered consciousness and of course pilot incapacitation.

Lung, breast, melanoma, renal (kidney), and colon cancers are the most common primary tumors to metastasize to the brain (in that order). Other cancers that can spread to the brain include testicular, head and neck tumors, esophageal and prostate (not a complete list). Of course there are tumors that may start in the brain as primary cancers.

Cancers in general are disqualifying under the “normal” process where an AME issues the medical certificate after an office visit. Most malignancies fall under the special issuance category at the FAA and are usually placed in the “AME assisted special issuance program”. This means that the AME must defer the airman’s medical form to the FAA for the initial certification. After that the AME and the pilot are sent a letter that outlines the procedure for future medicals that can be issued directly by the AME.

For example, if a pilot has a diagnosis of prostate cancer and was treated by surgery or radiation he would probably qualify to return to flight status. The pilot in this case being proactive should call his AME prior to the visit to find out what he needs to bring and arrive well prepared.

If he brings all required documentation, the process will be much easier. The required items in this case would include; a current status letter from the urologist documenting his treatment, diagnosis, prognosis, and follow up plan. He will also need to bring a copy of the hospital history and physical as well as the discharge summary and pathology reports, x-ray results, and recent lab work including a PSA. Usually, the treating physician has all the required information readily available in the patients chart.

The AME will then send his report to the FAA along with the information collected by the pilot. The FAA will review the information and issue a medical certificate directly from Oklahoma City. The certificate will almost always be time-limited for 1 year. There will be clear instructions to the pilot in a letter as to how subsequent certificates will be issued. The FAA will usually request a current status letter from the treating physician at yearly intervals documenting that there is no evidence of recurrence of the malignancy and that the pilot’s condition has remained stable. In the above example, it is likely that a statement will be required by the urologist that the pilot has remained cancer free, along with a copy of the most recent PSA.

Not all cancers require special issuance by the FAA. Many less aggressive malignancies can be issued by the AME at the time of visit. These are cancers that are less invasive or diagnosed very early. For example, basal cell carcinoma is a very common form of skin cancer related to sun exposure. It is not likely to spread and usually is treated with excision or freezing. Also, certification of a pilot with very early melanoma can sometimes be done at the visit with the AME. Again, being prepared is important, and the pathology report is absolutely necessary in this case for the AME to decide if deferral to the FAA is warranted.

In regards to malignancies that can metastasize to the brain such as those mentioned previously, the applicant may be required to prove that there has been no brain involvement. Often, a copy of an MRI report will suffice.

In my experience, the FAA has been very reasonable in regards to special issuance of a medical certificate when a pilot has been diagnosed with cancer. In fact it is rare that a case is not approved. After the special issuance is obtained, the AME can usually continue to issue the medical as long as the pilot obtains the necessary items outlined in their authorization letter. The FAA probably will follow the pilot under this program for 5 years. Of course this will vary based upon the aggressiveness of the malignancy.

Remember, when it comes to certification after a malignancy, work with an experienced AME and come to your office visit well prepared. In some instances a fax and a few phone calls from your AME to the FAA can lead to approval of your medical in a very short time. The most common cause of delayed certification is because the pilot did not supply the necessary information for the FAA to make a determination.

Disclaimer- My opinions regarding certification are based on my experience as an AME. The information presented is designed to be informative and educational and are not intended to represent opinions by the FAA.

Health News

2010-07-01T17:02:00.001-07:00

REPORTING POINT 07/10
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

RINGING IN YOUR EARS? - the major cause of permanent disability for soldiers returning from the Middle East is partial deafness and a constant ringing in the ears - tinnitus. Loud noise is a major cause of tinnitus.
Tinnitus is phantom noise nobody else hears. For some people it never goes away; for others it is temporary or intermittent.
Tinnitus arises from a malfunction in the ear, the auditory nerve (which transmits sound signals), or the brain. It is also most always accompanied by hearing loss, which is usually age-related and/or caused by repeated exposure to loud noises. It may also be triggered or worsened by other conditions, including Meniere's disease (an inner-ear disorder), ear wax buildup, infection, hypertension, diabetes, or a head or neck injury. Aspirin, certain beta-blockers (hypertension drugs), antidepressants, and antibiotics can bring it on or make it worse. It is an occupational hazard; working in any environment with loud noises increases risk.
If you are among the 12 million people seeking medical advice for tinnitus annually, you will probably be referred to an ear, nose, and throat specialist (an otolaryngologist) and an audiologist, who will test your hearing. Sometimes the ringing can be silenced by treating an underlying condition - e.g., by curing an ear infection, removing earl wax, or switching medications. Most people, though, simply have to find some way to live with it.
MANAGING TINNITUS - some may work better for you than others:
-Mask the noise by increasing background sounds - turn on a radio, television, or fan. For tinnitus that keeps you awake, use a bedside audio unit or sound machine.
-In-ear masking devices produce "white noise" that can reduce or eliminate the perception of tinnitus. Even after the device is removed, the effect may last hours or even a few days.
-Tinnitus retraining therapy uses an ear device that emits low-volume noise but does not completely mask the tinnitus. This is combined with psychological counseling. The therapy can take up to two years and is costly (and usually not covered by insurance).
-A hearing aid may help increase the sounds you want to hear and drown out those you don't. Some hearing aids also have built-in sound generators.
-There are no medications approved specifically for tinnitus, but anti-anxiety drugs, antidepressants, and other medications sometimes help combat the emotional stress.
-Some people find they are helped by reducing sodium, giving up caffeine or alcohol, or exercising regularly. Quitting smoking may also help.
-To prevent tinnitus or keep it from getting worse, avoid exposure to loud noises. Wear hearing protection (earplugs or ear muffs) at sporting events and loud concerts and while blow-drying your hair, mowing the lawn, traveling by air, and using power tools, If you use audio headphones, don't blast the volume or wear them for long periods of time.

NEW TREATMENTS:
There is no cure for tinnitus, but some new ideas have generated publicity:
-A treatment called "transcranial magnetic stimulation" involves sending an electric current through the brain. Preliminary research has been encouraging and some clinical trials are underway.
-A device called Oasis, made by Neuromonics, customizes sound according to what the tinnitus patient can actually hear and mixes it with music. A treatment cycle takes six months and should be combined with psychological counseling. Some audiologists have called it an improvement over older "masking" therapies. The device and the treatment are very expensive and must be administered by audiologists and physicians. Insurance may not cover it. It has been cleared by the FDA only as a safe medical device, not as an effective treatment.
Marketed "cures" for tinnitus including ginkgo biloba, B vitamins, zinc, magnesium, magnets, hypnosis, and acupuncture have shown not to be effective.
FOR MORE HELP:
Contact the American Tinnitus Association (800-634-8978; www.ata.org) to find tinnitus specialists and support groups near you. Other sources of information include the American Academy of Otolaryngology (703-836-4444; www.entnet.org). University of California Berkeley Wellness Letter 7/09.

BREAST CANCER DRUG WITHOUT SIDE EFFECTS - a common osteoporosis drug, raloxifene, reduces breast cancer risk by 38 percent in women at high risk for the disease, without causing the serious side effects of similar drugs.
Both raloxifene and another drug, tamoxifen, are approved to prevent breast cancer in women at high risk. Few women take them for prevention, however, because of concerns about side effects.
Tamoxifen reduces breast cancer by 50 percent, but can also cause hot flashes and other symptoms. About half of breast cancer patients, who often take the drug to prevent a relapse, stop the drug early because of the side effects. The only thing that reduces the risk as much is a bilateral mastectomy.
Tamoxifen also doubles the risk of endometrial cancer, from about one in 1,000 women to about two in 1,000, according to the National Cancer Institute.
Given these concerns, no more than 5 percent of high-risk women today consider taking the drug to reduce breast-cancer risk.
A recent study shows that raloxifene does not substantially increase the risk of endometrial cancer.
A typical American woman has about a 12 percent chance of getting breast cancer in her lifetime. That risk rises to about 18 percent for a woman whose mother or sister has had the disease, and to 30 percent for a woman with a breast lesion called atypical hyperplasia.

WHICH DRUG TO TAKE

Younger women may choose tamoxifen; it prevents more cancers and has not been shown to cause endometrial cancer before menopause. It is also probably the best choice for postmenopausal women without a uterus.
Postmenopausal women may opt for raloxifene. It is safe and still offers a lot of protection. USA Today 4/20/10, M.D. Anderson Cancer Center.

THE “SKINNY” ON POTATO SKINS – ounce for ounce, the potato skin is the most nutritious part of the potato, with fiber (2 grams per ounce), plus iron, potassium, calcium, vitamin C, B vitamins, and other nutrients and phytochemicals.
Wash potatoes well and pare away any green areas, gouge out any sprouts, and trim visible blemishes. If the potato is green below the skin, has gone soft, or is excessively cracked, bruised, or sprouted, discard the potato.
The green tinge on a potato is chlorophyll, which forms when the potato is exposed to light. Chlorophyll is harmless but indicates that solanine and another glycoalkaloid called chaconine may be present in increased amounts, mostly in the skin. Potatoes develop these toxins as a defense against fungi, insects, and animals. Potatoes that are bruised or otherwise damaged or rotten may also have elevated solanine and chaconine, even if they are not green. Potato sprouts contain the most of these chemicals.
In large amounts glycoalkaloids can cause stomach pain, vomiting, headaches, fever, rapid heart rate, confusion – even coma and death on rare occasions. Potatoes with elevated levels of this toxin have a bitter taste and should not be eaten. University of California Berkeley Wellness Letter 3/10.

OMEGA-3S AND POLYPS – an omega-3 fat found in fish oil reduces the risk of precancerous intestinal polyps in people who have a genetic predisposition to get polyps and colon cancer.
Researchers randomly assigned test subjects with familial adenomatous polyposis to take either two grams a day of EPA (eicosapentenoic acid) or a placebo for six months.
The patients all had their colons removed years earlier, so the study looked at rectal polyps. The EPA was formulated as a free fatty acid so it would be absorbed quickly in the small intestine.
After six months, the patients who took EPA had 22 percent fewer polyps than the placebo takers, and the polyps they had were 30 percent smaller.
It is too early to know if EPA would lower the risk of colon polyps in people who do not have familial adenomatous polyposis, but the study offers further evidence that fish oils may lower the risk of colon cancer. Nutrition Action Healthletter 5/10.

DIET AFFECTS TOOTH AND GUM HEALTH – what you eat and drink is a big factor in the health of your teeth and gums. Your mouth naturally teems with bacteria. The ones in dental plaque (a film on the teeth containing bacteria) are the chief element in producing tooth decay, gingivitis, and periodontal disease.
Tooth decay, known as dental caries, is classified as an infectious disease. Tooth enamel is constantly losing and regaining minerals. Your own saliva, which contains minerals and other chemicals, promotes remineralization. Sugars (any kind – white or brown, honey, molasses, and fructose) are changed into acids in the mouth, producing an environment in which bacteria demineralize or erode the teeth permanently. Tooth decay is uncommon among those who eat no sugar.
Your diet affects your teeth and gums by supplying the nutrients the body, including the teeth, need. But most importantly, food affects what happens in the mouth before food is swallowed. University of California Berkeley Wellness Letter 3/10.

Health News

2010-06-01T17:01:00.000-07:00

REPORTING POINT 6/10
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

PROSTATE ENEMY – bad fats may be detrimental to more than your heart-health. In a 13-year study, Harvard scientists found that men with the highest blood levels of trans fats had more than twice the prostate cancer risk of men with the lowest levels. The researchers are not sure what the link is, but point to previous studies that blame trans-fat intake for increased inflammation and insulin resistance, both of which may play a role in the progression of prostate cancer.
Cut your consumption of trans fats by avoiding two of the top culprits, doughnuts and cookies, as well as packaged foods containing hydrogenated oils. Men’s Health 5/08.

SALT'S DAMAGE - too much salt raises blood pressure, which raises the risk of stroke and heart disease.
In a meta-analysis, Italian and British researchers pooled 13 studies on a total of 170,000 people. They found that cutting sodium by 2,000 milligrams a day could lead to 23 percent fewer strokes and 17 percent less cardiovascular disease. That would save 1.25 million deaths due to stroke and nearly 3 million deaths from cardiovascular disease worldwide each year.
The average American consumes around 4,000 mgs. of sodium a day.
Be sure to check Nutrition Facts panels on packages to find lower-sodium foods and eat more fresh foods. Nutrition Action Healthletter 1/10.

GET IT UNSWEETENED - if you buy applesauce, look for unsweetened. There is plenty of natural sweetness, but only about half the calories as the sweetened applesauce. Unsweetened applesauce has only 50 calories per half cup - relatively few calories by weight, so it makes a filling snack. Applesauce with added sugar, high-fructose corn syrup, or other sweeteners has about 85 calories per half cup. University of California Berkeley Wellness Letter 2/10.

TOENAIL FUNGUS - recently received a tip from one of our pilots. He had suffered from toenail fungus for over 15 years. He had ..."tried the drug regimen twice with no results. Insurance wouldn't pay for a third try plus it's potentially dangerous to the liver. Just resigned myself to a gross big toe.
Then I saw and decided to try a new treatment which uses a laser to irradiate the toenail bed through the toenail. Worked like a charm. It took about 1/2 hour outpatient visit and was totally painless. The physician waved what looked like an OPC pen over my nails for a few minutes. The low power laser kills the fungus under the nail and nail bed. Cost $600 but worth it in my book after all those years. Open toed sandals good to go now.
In a very small and unscientific poll of people I fly with, it seems many of us may have this, and by showering and walking in strange hotels three or four nights a week we're all at risk.
The laser system is called Pinpointe Laser and was developed at Chico St. I saw a podiatrist ...for the procedure. It seems to be gaining acceptance around the country. Google Pinpointe Laser for more info."
Great suggestion and many thanks for this information. The treatment is somewhat controversial and suggest patients speak to their podiatrist or dermatologist for evaluation....LK.

BEING HEALTHY IN ADULTHOOD STARTS IN VITRO - Childhood obesity has tripled in the last 30 years, leaving one-third of American children either overweight or obese. Recent initiatives include trying to reduce the sugar kids take in through beverages, getting them to exercise more often, and to cut down on the empty calories in school lunches.
Apparently, the slide into obesity can begin much younger than previously realized, with events in toddler hood, infancy, and even gestation leading kids into a trajectory that is hard to alter by the time they are in kindergarten. Many health professionals suggest that prevention efforts should start early. Doctors have long cautioned pregnant women against excessive weight gain, smoking and poor eating habits, but new evidence suggests that babies whose mothers smoked during pregnancy are at risk of becoming obese later in life (this despite their usually lower birth-weights). The idea that a big baby is a healthy baby and a crying baby is probably a hungry baby who should be fed, are things that need to be reevaluated. While obesity prevention programs have typically refrained from addressing weight gain in toddlers and infants, researchers at Penn State's Center for Childhood Obesity are looking specifically at developing a set of obesity prevention recommendations for children between the ages of 0 and 5.

How can you get keep your kids healthy in the womb, in infancy and in toddler hood? Doctors recommend:

1. Overweight women should shed extra pounds before pregnancy to lessen the incidence of diabetes in their own kids.
2. Breast-feeding during infancy is thought to lower the risk of obesity in young children.
3. Making smart nutritional decisions for your kids during early childhood and beyond. This includes monitoring the amount of sugars and fats your family is consuming, paying attention to empty calories, and teaching your kids how to make good food choices on their own.
4. Encouraging your kids to move regularly—whether that’s crawling on the floor or running through the park. Shine 3/23/10.
THE DANGEROUS SIDE OF SUGAR - a study from the Journal of the American Medical Association reveals that a diet heavy in added sugar is linked to elevated triglyceride levels and may increase your risk for a heart attack.

Added sugars such as cane sugar, beet sugar, high-fructose corn syrup, glucose, fructose, evaporated cane juice, fruit juice concentrate, and honey are used to sweeten packaged foods like sodas and fruit drinks, cereal, candy, cookies, and baked goods. In the study researchers at Emory University found that individuals who consume large amounts of added sugar have lower HDL ("good") cholesterol levels and higher triglyceride levels than individuals who eat less of the sweet stuff. Among women only, high added sugar intake was also linked to increased LDL ("bad") cholesterol levels. All of these red-flag numbers-low HDL, high triglycerides, high LDL- are independent risk factors for heart disease, which means that consuming sugary coffee drinks and eating lots of cookies may be putting your heart in harm's way.
Research has already shown that regular consumption of foods high in added sugars is associated with weight gain, type 2 diabetes, and cavities, but this is the first study of its kind to link sugar intake to cholesterol levels in humans. And that's bad news for Americans, who now consume about 16 percent of their daily total calories as added sugar. Soda is the number one source of added sugar, contributing about a third of all added sugar in the American diet.
Last year, the American Heart Association released new recommendations advising that women consume fewer than 100 calories from added sugar daily and men consume fewer than 150 calories. These guidelines are very difficult to put into practice, especially since "added sugars" aren't specifically listed on nutrition labels. (The Nutrition Facts Panel lists "Sugars" under "Total Carbohydrate", but this refers to total sugar in the product. Total sugar is a combination of added sugars and naturally-occurring sugars found primarily in fruit and dairy products. While added sugars don't provide anything but empty calories, the natural sugars in fruit and dairy products come packaged with healthful nutrients like fiber, vitamins, and minerals and don't need to be strictly limited.)
Here are four guidelines that will help you cut back on the added sugar in your diet.

1. Eliminate soda and sugary drinks (including sports drinks, sweetened waters, juice drinks, and caloric cocktails). Choose plain water or naturally flavored seltzer instead.
2. Use sugar (and other sweeteners like honey, maple syrup, agave, and molasses) sparingly. Add no more than 1 to 2 teaspoons in coffee, tea, or oatmeal.
3. Choose packaged foods with minimal added sugar. For example, cereals should have no more than 8 grams of sugar per serving.
4. Be selective with sweet splurges. Either allow yourself a daily sweet treat around 150 calories or indulge in a more decadent dessert no more than once or twice a week. My favorite sweet treats are foods that balance sugar with something healthy, such as a scoop of ice cream or pudding-both high in calcium; one ounce dark chocolate-has tons of antioxidants; or a dollop of whipped cream with berries-loaded with fiber and vitamin C. Joy Bauer, M.S., R.D., C.D.N.
CALCIUM LOWERS RISK OF COLON CANCER - people who get the most calcium from dairy products and supplements are about 20 percent less likely to develop colon cancer than those with a low intake, according to a 10-year study of more than half a million members of AARP. While previous research has produced inconsistent results, the weight of evidence suggests that calcium helps lower the risk of colon cancer, notably by reducing precancerous polyps, the researchers said. Other substances in dairy products, notably vitamin D (added to milk), may also have an anti-cancer effect. University of California Berkeley Wellness Letter 7/09.

Health News

2010-05-01T15:57:00.000-07:00

REPORTING POINT 5/10
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

NATURE’S ENERGY GEL – raisins provide the same cardio boost as energy gels do. When San Diego State scientists had cyclists consume 3.5 ounces of raisins or a similarly carbo-packed gel before training, they found that both enhanced performance equally.
Raisins, however, also deliver antioxidants, fiber, and vitamins, and at a fifth of the cost of gels, raisins are an economical choice. Men’s Health 5/08.

AMERICANS ARE GETTING LARGER BY THE YEAR - the average daily calorie intake of American adults increased by about 500 calories between the early 1970s and the early 2000s, and by 350 calories for children.
That is more than enough to explain the 19 pound average weight gain in adults and 9 pound increase in kids during this period. American Journal of Clinical Nutrition 12/09.

B VITAMIN SUPPLEMENTS? - do not take B vitamin supplements in the hope they will help prevent heart disease or strokes. Some early research suggested that certain B vitamins, notably folic acid, B12, and B6, might reduce the risk by lowering blood levels of homocysteine, an amino acid associated with cardiovascular disease. But subsequent research has been disappointing, and a new analysis from the Cochrane Collaboration of eight of these studies concluded that there is no evidence to support the use of B vitamins as a preventive. University of California Berkeley Wellness Letter 2/10.

FLOSS OR BRUSH FIRST? – most dentists recommend flossing first. Flossing first will not only lessen the chance that you will skip this vital ritual altogether, but it will also help ensure that whatever flotsam is stirred up by flossing does not stay in the mouth.
With this sequence, you can disrupt plaque and dislodge food particles from between the teeth, which can then be better removed by brushing.
Choose floss that is the easiest to slip between the teeth.
A study published in the Journal of Periodontology compared different kinds of flosses, including unwaxed, waxed, and shred-resistant and found almost no difference in their ease of use or overall effectiveness. Men’s Health 5/08.

DO COPPER BRACELETS WORK? – copper bracelets and magnetic wrist straps do not reduce pain and other symptoms of osteoarthritis, despite the claims. In a study from the University of York in England, people with arthritis wore a commercially available magnetic wrist strap, a weak magnetic wrist strap, a copper bracelet, and a demagnetized wrist strap (the placebo) in random order, each for four weeks, and found no difference in pain , stiffness, or physical function. People have tried almost everything to relieve arthritis – from cow dung poultices to raisins soaked in gin. Arthritis pain waxes and wanes, and thus remedies often seem to work because people try them when they are in significant pain, and when the pain eventually eases, they tend to credit whatever they are trying at the time. University of California Berkeley Wellness Letter 2/10.

NUKE YOUR SPONGE TO BE GERM-FREE - University of Florida researchers confirm that nuking a sponge kills more than 99 percent of germs. Soak the sponge in water before placing it in the microwave for two minutes. Don't microwave a soapy sponge as it could release potentially toxic fumes, and use caution (use tongs) when removing the sponge as it will be very hot. Health 6/07.

SELENIUM AND CHOLESTEROL - earlier studies suggested that taking extra selenium may raise the risk of diabetes and non-melanoma skin cancer. If new findings are borne out, extra selenium may also raise LDL (bad) cholesterol.
British scientists measured selenium and cholesterol in the blood of roughly 1,000 men and women aged 19 to 64 who participated in the UK National Diet and Nutrition Survey.
Those with the highest selenium levels also had the highest levels of LDL cholesterol.
Do not take selenium supplements or daily multivitamins that contain more than 55 micrograms (mcg) of selenium. That is the government's Recommended Dietary Allowance.
Although this study is not proof that too much selenium raises cholesterol, there is no good reason to take more of the trace element than you might get naturally from food sources. Nutrition Action Healthletter 1/10.

DELAYING DIABETES - diet and exercise can delay diabetes for at least a decade and those lifestyle changes work better than a popular drug.
In the late 1990's, the Diabetes Prevention Program randomly assigned, to one of three groups, 3,200 people who were at risk for diabetes because they were overweight or obese and had fasting blood sugar levels that were elevated (at least 95 mg/dl) but no high enough to warrant a diagnosis of diabetes (126 mg/dl or higher).
Those assigned to the intensive lifestyle group were encouraged to lose at least 7 percent of their body weight and to exercise for at least 2 1/2 hours a week. The drug group was given the oral diabetes drug metformin (850 milligrams twice a day), and the placebo group was given look-alike but inactive pills.
In 2001, the researchers halted the study one year earlier than planned because the results were so clear: the risk of diabetes was 58 percent lower in the intensive lifestyle group than in the placebo group. Metformin cut the risk by 31 percent versus the placebo.
In a follow-up study, the researchers invited the people from all three of the original groups to attend coaching sessions on intensive lifestyle changes every three months. During the next six years, the people from the original intensive lifestyle group maintained their lower risk of diabetes, while the risk of people from the original drug and placebo groups declined.
But since the people in the original lifestyle group had a head start, their 10-year risk of diabetes was 34 percent lower than the risk of those in the original placebo group. The metformin group's risk was 18 percent lower than the original placebo group's risk. Nutrition Action Healthletter 1/10.

Season Your Way to Health

Antioxidants are very important chemicals which are used by our body to enhance our immune systems and reduce inflammation which may be a factor in many chronic diseases. Dark colored fruits and vegetables are the more commonly know sources of antioxidants. Another great source of antioxidants which is not as well known is that of spices. .
For example: ½ tsp. of ground cinnamon contains as many antioxidants at ½ cup of raspberries. ½ tsp. of oregano leaves contain as many antioxidants as 3 cups of fresh spinach!
To compare the antioxidant values of different foods, a measurement system known as
The Oxygen Radical Absorbance Capacity (ORAC) level has been developed. Below is a list of some of the ORAC values of spices compared to fruits and vegetables to:

Serving Size ORAC
Ground Cinnamon 1 tsp. 6956
Pomegranate Juice ½ cup 5853
Blueberries ½ cup 4848
Turmeric, Ground 1 tsp 3504
Raspberries ½ cup 3002
Strawberries ½ cup 2969
Oregano dried ½ tsp 1801
Asparagus ½ cup, chopped 1441
Almonds 1 oz 1263
Curry Powder 1 tsp. 970
Red Grapes ½ cup 951
Green Pepper ½ cup chopped 688
Broccoli ½ cup chopped 620
Ground Ginger 1 tsp. 519
Spinach 1 cup 455
Thyme 1 tsp 407
Carrots 1 med 406
Paprika 1 tsp 376
Rosemary 1 tsp 364
Tomatoes ½ c. chopped 330
Cantaloupe ½ c. chopped 250

Chris Kline, RD, CNSD

NO HELP FROM COHOSH - the herb black cohosh did not curb hot flashes caused by menopause in the longest and largest trial done to date.
Researchers randomly assigned women aged 45 to 55 who reported at least two hot flashes a day to get:
-black cohosh (160 milligrams a day),
-a multi-herb supplement with black cohosh (200 mg a day) and nine other herbs,
- the multi-herb supplement plus advice to consume more soy foods,
-estrogen replacement therapy, or
-a placebo.
After one year, the women who took black cohosh or the multi-herb supplement (with or without the soy advice) were just as likely to report hot flashes as the women who took the placebo. As expected, estrogen cut symptoms significantly. Annuals of Internal Medicine 145:869, 2006.

SELENIUM AND PROSTATE CANCER - higher blood levels of selenium may cut the risk of prostate cancer, but only in men who have higher intakes of vitamin E or who take multivitamins.
Among men who reported taking multivitamins or consuming at least 28 IU a day of vitamin E (from food or supplements), those with the highest blood levels of selenium had roughly a 40 percent lower risk of prostate cancer. Multivitamins typically contain around 30 IU of vitamin E.
It is not clear why selenium appeared to protect only men who take vitamin E or multivitamins. Results from the SELECT trail - which is now testing selenium and/or vitamin E on prostate cancer risk in 35,000 men - are due in 2013. Until then, it makes sense to take a multivitamin that contains roughly 55 micrograms of selenium. Nutrition Action Healthletter 3/07.

Health News

2010-04-01T15:56:00.000-07:00

REPORTING POINT 4/10
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

MEN OVER 50 ESPECIALLY – men over 50 should make a special effort to examine their skin, especially on their backs, for signs of melanoma, according to a study in the Archives of Dermatology. Men are less likely to discover skin lesions than women, which helps explain why they are more likely to die from this dangerous type of skin cancer. In men, the back is the most common site, but melanoma can occur even on parts of the body rarely exposed to the sun, such as the buttocks, armpits, and soles of the feet. It helps to have someone else check hard-to-see areas. The signs include a mole that changes shape, color, or size; a sore that does not heal; and a persistent patch of irritated skin. The best bet is to get checked by a dermatologist. University of California Berkeley Wellness Letter 8/09.

THE GRAY LAYER – salmon (and other fish) develop a gray-brown layer of insulating fat between their skin and flesh. This is in addition to fat deposited within the flesh. It is ok to eat this gray layer.
A large amount of the healthy omega-3 fats in salmon are found here. For cosmetic reasons, vendors who remove the skin also take off as much of the gray fat as they can. But you may still find some of it on your salmon fillets or smoked salmon.
In general, the fatty layer adds an intensity of flavor, but it has a consistency that some people may dislike. If you scrape it off, be assured that you are still getting significant amounts of omega-3s from the flesh of the salmon. University of California Berkeley Wellness Letter 7/09.

WHAT NOT TO LOSE – scientists at Louisiana State University found that when overweight men cut 25 percent of their calories, a quarter of the weight loss came from muscle.
Protect your muscle by hitting the weights three times a week. A West Virginia University study found that this strategy prevented muscle loss even though men were taking in just 800 calories a day. Men’s Health 5/08.

BARLEY LOWERS CHOLESTEROL – adding barley to your diet can lower cholesterol and thus reduce the risk of heart disease. The FDA allows this health claim, similar to the one for oats. In one USDA study people with mildly elevated blood cholesterol saw their levels drop significantly when they ate a heart-healthy diet that contained the equivalent of about half a cup of barley flakes a day. Barley is the best source of beta glucan, a soluble fiber known to lower cholesterol. It also contains another soluble fiber called pectin, along with iron selenium, zinc and some B vitamins. Look for hulled barley, which retains its nutrient- and fiber-rich bran. Though its bran has been removed, pearled barley is still a good source of beta glucan. University of California Berkeley Wellness Letter 2/10.

TOO MUCH OF A GOOD THING – many athletes take vitamin C, which fuels muscle recovery. Problem is, too much vitamin C can diminish training gains, reveals a study in the American Journal of Clinical Nutrition. Men who took 1,000 milligrams (mg) of the vitamin daily while following an eight-week cardio plan increased their endurance less than those who skipped the supplement.
According to the study's authors, the vitamin users’ muscles contained fewer mitochondria, cells that convert nutrients into energy.
Limit vitamin C intake to 500 mg a day – British researchers found that this amount helped repair muscles faster than mega doses did. Men’s Health 5/08.

TANNING BEDS EVEN MORE DANGEROUS – the International Agency for Research on Cancer recently reclassified indoor tanning devices as “carcinogenic to humans” – the highest cancer risk category, equal to that of cigarettes. According to the agency’s report, people who start using tanning beds or sunlamps before age 30 increase their risk of melanoma, the deadliest skin cancer, by 75 percent. Like sunlight, tanning devices are a source of ultraviolet radiation, a known cause of skin cancer. They do not protect skin against damage from future sun exposure, as some people believe. University of California Berkeley Wellness Letter 1/10.

WHERE TO RUN ON OVERNIGHTS - need help finding a running or walking route when on the road? Check out http://www.runtheplanet.com/runningroutes/, a website that offers information on more than 4,000 courses, posted mostly by locals, in cities around the world. Almost all of the Southwest cities are listed on the website, which includes tips on running safety and provides a worldwide race calendar. The website includes detailed turn-by-turn route descriptions. Health 10/06.

CHOLESTEROL AND THE PROSTATE - a lower cholesterol level may protect the prostate as well as the heart.
Researchers studied 5,500 healthy men aged 55 or older who had been assigned to take a placebo for seven years in the Prostate Cancer Prevention Trial.
Men who entered the study with a total cholesterol under 200 were 60 percent less likely to be diagnosed with the most damaging kinds of prostate tumors - those with Gleason scores of 8 to 10 - than men who entered the study with higher cholesterol. Other studies have found a lower risk of advanced prostate cancer in men who take cholesterol-lowering statin drugs.
It is too early to know whether a cholesterol-lowering diet or statin drugs can protect the prostate. But it is still worth eating a diet that lowers LDL (bad) cholesterol - that will at the least protect the heart. Nutrition Action Healthletter 1/10.

IS YOUR BLOOD ACIDIC? you do not need special diets or supplements to lower the acidity or boost the alkalinity of your blood. There are many articles, websites, and ads that claim the typical American diet increases blood acidity and that this causes most diseases, from cancer and arthritis to depression and premature aging. These claims are farfetched or even nonsensical. University of California Berkeley Wellness Letter 1/10.

HOW LONG IS IT SAFE? - ever wonder how long you can safely store food items before they are unsafe to consume? There is a website that answers these questions - how long can dairy, produce, meats, beverages, baked goods, herbs, condiments, etc. be stored, along with tips to extend the shelf life of most food items and the best way to thaw frozen foods. The website can be accessed at http://www.stilltasty.com/.

IS ALUMINUM COOKWARE SAFE? - the Food and Drug Administration has long said that aluminum and anodized-aluminum cookware are safe. Aluminum cookware accounts for more than half of all cookware on the market. If you used aluminum cookware exclusively, you would only absorb about 3.5 milligrams of aluminum daily; a single antacid tablet has more aluminum than that. There also is no evidence to link aluminum with an increased risk of Alzheimer's disease.
Avoid cooking acidic foods like tomato sauce in uncoated aluminum cookware because the acid can dissolve aluminum. A good alternative is anodized aluminum, which is nontoxic and does not react to acidic foods. Health 6/07.

NITRIC OXIDE - nitric oxide is one of the body's most important chemical messengers - all mammals have it. The world learned about its physiological importance in 1998, when the Nobel Prize in medicine was awarded for research into nitric oxide's crucial role in the cardiovascular system.
Nitric oxide is released by the inner layer of cells (endothelium) of blood vessels, where nitric oxide relaxes the vessels and keeps them flexible, promoting blood flow. Nitroglycerin (used to relieve chest pain) works similarly.
As we age, our cells tend to produce less nitric oxide. Blood vessels constrict and become less flexible, which contributes to hypertension as well as plaque buildup and inflammation in blood vessels forming cardiovascular disease.
Nitric oxide's positive effects on erections are boosted by drugs such as sildenafil (Viagra), which relax blood vessels and smooth muscle in the penis, allowing for increased blood flow and thus an erection. Interestingly, sildenafil was originally developed to treat chest pain. Because arginine (an amino acid) also increases the supply of nitric oxide, which is essential for normal erection, supplements marketed as sexual enhancers often contain it although their effectiveness is uncertain.
Nitric oxide plays a role in the brain and nervous system. It is crucial in memory and learning, as well as in the regulation of the sleep-wake cycle, among other functions.
However, nitric oxide is a double-edged sword. Produced by the body in small amounts, it is essential. But in larger amounts, it can be harmful, acting as a free radical, which can damage cells and genetic material. According to research at M.I.T., nitric oxide sometimes acts as a cancer promoter. University of California Berkeley Wellness Letter 1/10.

Health News

2010-03-01T15:55:00.000-07:00

REPORTING POINT 3/10
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

WORSE FOR MEN – a study in the British medical journal Lancet reveals that men are twice as likely as women to suffer from deep-vein thrombosis (DVT), a potentially deadly blood clot that can develop by sitting for long periods of time. If you have a family history of DVT and usually sit for long periods of time, ask your physician for a thrombin-generation test (developed by Austrian researchers.) If the level of risk is high, some prescription blood thinners such as warfarin may significantly reduce the danger of DVT. Men’s Health 11/06.

VARIETY IS BEST – when it comes to produce, consuming a variety may be more important than the quantity consumed. Colorado State University researchers discovered that, despite eating one less serving daily, people who consumed a wider array of fruits and vegetable experienced more health benefits than those who chose from a smaller assortment. The protective benefit of plant foods comes from phytochemicals, compounds that guard cells against damaging oxidation.
Phytochemicals vary from one botanical family to another. The scientists observed more benefit from smaller amounts of many different phytochemicals than from larger amounts of a few. Men’s Health 11/06.

IT TAKES BOTH TO LOSE – people who diet and exercise shrink their abdominal fat cells twice as much as those who diet only, even when they lose the same amount of weight. Scientists at Wake forest University analyzed the body fat distribution of study participants who lost an average of 22 pounds. The test subjects who included exercise in their weight-loss programs were able to specifically target belly fat.
Abdominal fat cells may have different amounts of metabolic enzymes than other parts of the body, causing them to be more responsive to exercise. Men’s Health 11/06.

WEIGHT GAIN RELATED TO TYPE 2 DIABETES – people who gain weight between age 25 and 40 are at much higher risk for eventually developing Type 2 diabetes than those who gain a similar amount of weight between age 40 and age 55, according to a German study.
Earlier weight gains tend to result in younger onset of the disease. Thus, besides the amount of weight gain, duration of obesity is an important risk factor, the study concluded.
In another study from Canada, researchers found that people with diabetes are likely to develop cardiovascular disease 15 years earlier than other people. University of California Berkeley Wellness Letter 11/06.

FIBER FUELS FAT LOSS – people who eat a high-fiber breakfast before working out burn twice as much fat while running as they do after a similar meal without the fiber.
Eating low-fiber refined carbohydrates significantly raises the amount of insulin in the body, which limits the ability of the body to use fat for fuel. Men’s Health 11/06.

ANOTHER REASON TO EAT FISH – eating fatty fish may help protect against actinic keratoses, skin growths caused by long-term sun exposure that can turn cancerous. In a study published in the American journal of Clinical Nutrition people who ate six ounces of fatty fish a week on average were about 30 percent less likely to develop actinic keratoses over four years than those eating little or no fish after controlling for sun exposure and other factors.
Omega-3 fats in fish may guard the skin against inflammation and free radical damage after ultraviolet exposure and have other protective effects. The best way to prevent actinic keratoses (and skin cancer) is to limit sun exposure and use sunscreen. University of California Berkeley Wellness Letter 7/09.

INCREASE THE ACCURACY OF A PAP TEST – to increase the accuracy of a Pap test, the American Cancer Society recommends the following steps. Do not have the test during your menstrual period. During the prior 48 hours, do not have sexual intercourse; do not use tampons, birth control foam, jellies, or other vaginal creams or vaginal medication: and do not douche. Many gynecologists recommend against douching as it can actually be harmful. University of California Berkeley Wellness Letter 7/09.

PILOTS’ EATING HABITS MAY AFFECT THEIR FLIGHT PERFORMANCE - Recently I came across a study by Dr. Glenda Lindseth that looked at how diet may affect a pilot’s job performance. Her review of different diet compositions and the effect on decision-making abilities is compelling and worthy of discussion. In her background, she states that aircrew human factors account for approximately 80% of the accidents in the aviation industry. She acknowledges that while the positive effects of a balanced diet and healthy foods have been shown to make significant contributions to improve safety, the effects of diet on cognitive performance are often overlooked. The objective of this study was to test the effects of dietary intake on cognition and flight performance while controlling for all other related factors.
Dr. Lindseth and colleagues enrolled 45 pilots in this study and evaluated their decision making abilities and number of errors following different diets depending on their balance of protein, carbohydrates and fats. At the end of a session with each diet, the pilots underwent cognitive testing with the standard tests for memory and mental alertness. The pilots performed significantly better on the short-term memory test and had fewer errors after eating the diets high in fats and complex carbohydrates vs. just high protein. Lindseth suspects the performance edge with the complex carbohydrate and high-fat diets was related to availability and metabolism of B complex vitamins that occurs with carbohydrate intake.
She speculated that the fats supported brain cell communication and allowed B vitamins to be available for better cognition. Deficiency of B vitamins has been shown to lead to irritability and poor cognition. In conclusion, Dr. Lindseth indicated that this had a direct impact for the military, especially the pilots who are flying, but also for anybody who needs to be alert and have high cognitive performance. She will be conducting a three-year study to further study the short term and long term effects.
So the question you might ask? How much do you believe your diet affects your job performance? It would be interesting to see how strategic business decisions and negotiations fare with these different diets. I suspect we would see similar results. by Patti Milligan, Director of Nutrition, Institute for Sustainable High Performance (reprinted with permission from the author...LK)

NOT FLOSSING REGULARLY? – Japanese researchers had discovered that eating just two ounces of yogurt a day reduces the risk of gum disease. One likely reason is that the lactobacillus, the healthy bacteria found in yogurt, may prevent the growth of harmful bacteria in the mouth.
Besides causing a loss of teeth and bad breath, gum disease has been linked to heart disease and stroke. Men’s Health 5/08.

CHRONIC NECK PAIN? – there is some evidence that acupuncture may help, according to the Cochrane Collaboration, a non profit organization that evaluates scientific literature. In its review of ten studies, people suffering from neck pain for at least three months who underwent acupuncture reported greater pain relief than those who received other therapies.
According to a study in Arthritis & Rheumatism lifting weights may remedy a stiff neck. When adults with nagging neck pain spent 20 minutes three times a week strengthening their upper trapezius muscles, they reported 80 percent less discomfort after ten weeks. That is because resistance training may help repair damaged muscles tissue. Stronger muscles can bear more strain, preventing further wear and tear. To work the upper trapezius muscles, stand with your arms hanging straight down at your sides, hold a weight in each hand and shrug your shoulders. Two sets of 8 to 10 reps will help. University of California Berkeley Wellness Letter 11/06, Men’s health 5/08.

GRAPES VS RAISINS – ounce for ounce, raisins have nearly three times the antioxidant power of red and green grapes, as measured by one standard test. Raisins are one of the richest sources of antioxidants of all foods.
That is not surprising since when fruits are dried, their compounds are greatly concentrated (it takes more than six ounces of grapes to make one ounce of raisins.) Most of the vitamin C in grapes, as well as heat-sensitive phytochemicals, is destroyed in the drying process, but obviously plenty survive, since raisins test so high in antioxidant activity.
Raisins are also a good source of potassium, fiber, and some minerals. But remember, the drying process also concentrates the sugars and thus the calories, so watch how many you eat. A half cup of grapes has about 50 calories, while a half cup of raisins has about 220 calories. An ounce of raisins (about 60), with 85 calories, is a good snack. University of California Berkeley Wellness Letter, 7/09.

Health News

2010-02-01T15:54:00.000-07:00

REPORTING POINT 02/10
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

HIGH INTAKE OF VITAMIN D REDUCES RISK OF DISABILITY FOR SENIORS – a Dutch study found that among people over 65, those with low blood levels of vitamin D were three times more likely to end up in a nursing home than those with high levels. Not only does this vitamin help keep bones strong, it also helps prevent falls in older people by maintaining muscle strength, especially in the lower legs, and has been linked to other health benefits. The government recommendation for people age 50 to 70 is 400 IU a day; for those over 70, it is 600 IU a day. But for those over 60, the newer research suggests that intake of 800 to 1000 IU a day is likely to be more beneficial. University of California Berkeley Wellness Letter 12/06.

AN UNWELCOME ADDITIVE – German scientists found that rats that were fed high amounts of monosodium glutamate (MSG) – a flavoring agent found in many foods – ate twice the daily calories of those given none. The researchers speculate that MSG damages appetite-regulating sensors in the brain. For comparison on a human scale, the rats’ intake of MSG was just slightly higher than amounts found in our everyday food. MSG is most commonly added to processed meats, such as hot dogs, bologna, and sausage. MSG may also be listed on food labels as hydrolyzed vegetable protein or hydrolyzed whey protein.
The last four decades has seen worldwide production of MSG increase four-fold. Men’s Health 8/08, Food Safety: Natural Flavorings on Meat and Poultry Labels, USDA.

BEING OVERWEIGHT INCREASES RISK OF PREMATURE DEATH – by 20 to 40 percent in healthy people who have never smoked, while being obese boosts the risk 100 to 200 percent, according to a major study of more than 500,000 members of AARP and published in the New England journal of Medicine. A large Korean study in the same journal had similar findings. These results contradict a much-disputed CDC study which suggested that people who are only slightly or moderately overweight do not face a higher risk. For someone 5’8” tall, overweight is defined as 165 to 196 pounds, and obese is 197 and over. University of California Berkeley Wellness Letter 12/06.

WATCH THAT FISH TANK – an Australian study found the bacteria Salmonella in more than half of all fish tanks. Fish excrete the scourge, as always wash your hands after handling, keep tanks away from food-prep zones, and change water outdoors, if possible. Men’s Health 7/06.

WHY DO PEOPLE OVEREAT? according to the CDC (Center for Disease Control and Prevention),in 1990, 10 states in the United States had an obesity rate less than 10 percent and no states had a rate over 15 percent. In 1998, no states had a prevalence of less than 10 percent, seven states had obesity rates between 20 percent and 24 percent, with no states over 25 percent. In 2008 only one state had an obesity rate less than 20 percent (Colorado), 32 states had a rate over 25 percent, and six of those states had a rate over 30 percent (Alabama, Mississippi, Oklahoma, South Carolina, Tennessee, and West Virginia.)
We are in an obesity epidemic! As with all epidemics, one of the main goals to fight the epidemic is to find the cause. There are multiple factors that can be related to cause, including lack of exercise as a foremost reason. However, this article will concentrate on answering the question: “Why did I have the second piece of pumpkin pie after that huge turkey dinner and why do we over eat??”
First of all there are many influencing factors that make us want to eat. Even though the basic primal urge to eat is dictated by an actual feeling of hunger, which is the body’s way of letting us know we need food for energy and to meet our physical needs, this is only one factor (and in this day and age, a very small factor.)
Appetite is affected by not only the basic physical needs, but also by multiple other factors including:
Sight (if you see a commercial for ice cream)
Sound (bacon cooking on the stove)
Smell (walking by a bakery
Emotions and Memory (Thanksgiving dinner at Grandma’s house.)
Timing: It takes approximately 20 minutes for your body to start digesting food and to let you know you are getting full. If you eat quickly, you continue to eat long after you have this response)
Volume: the more volume you take in, the sooner you feel full: a whole apple is much more filling than an equivalent 1/3 cup of apple juice)
Food availability (if you have to hunt for you food, you will eat much less than you would if you just have to reach in front of you for “seconds”.
In addition to these factors, there are multiple Chemical Reactions in your body which influence appetite.
Specific components of food can cause different reactions.
Fat: Studies reported in the American Journal of Clinical Nutrition 2009 showed that when fat enters the small intestine, chemicals called cholecystokinin and peptide YY are released and suppress appetite. On the other hand, obese individuals may have an impaired chemical response and this trigger will not work. Additional studies found that exposing rats to higher fat diets early in life led to an increase in fat intake and preference for high fat food later in life. They found that the higher fat diet increased the response of a chemical called dopamine in your body. Increases in dopamine are associated with neurological changes and increased feelings of pleasure and also the ability to focus on and remember that feeling.
Sugar: Studies published in the American Journal of Clinical Nutrition, 3/03 and 10/03) found sugar also increases the dopamine response and other neurochemicals which increase the sense of pleasure and need for these substances (similar to the response seen with some drugs in drug abuse)
Salt: a study published in Medical Hypotheses 2009 also describes the neurochemical reactions that occur with the intake of salt. These changes are similar to an opiate agonist producing a sense of reward, urge, or craving in the body for more salt which drives overeating and weight gain. So what happens if you combine sugar and fat or fat and salt … or all three?? You have much higher dopamine spikes and chemical reactions with more craving and urges to overeat!

SO WHAT CAN WE DO ABOUT THIS???
Some people are more susceptible genetically to these reactions and some have more control over them so be aware that even though one person may find it easy to stop eating, others have more challenges.
There are many things we can all do, however, that will help control the over eating.
First, remember, this chemical response is only one of many that trigger appetite. We can concentrate on the other factors:
Timing: Remember, it takes 20 minutes after you start eating to feel full so eat SLOWLY! Put your fork or spoon on the table and release your hand every time you take a bite of food. Count the number of times you chew each mouthful of food: start with 20 chews per bite. Make sure you are the last one to finish so you are not tempted to keep eating to “be polite.”
Volume: Eat foods with fiber. Fiber makes you feel full faster. Raw fruits and vegetables and whole grain breads, rice, and pasta contain fiber. Drink lots of liquid (water or low calorie beverages) before, during and after you eat. Liquid takes up space and makes you feel full as well and also helps the fiber work. (Eating soup or salad before the entrée is a good way to fill up on “water foods” that will help curb appetite and consume less calories-LK)
Food Availability: Don’t buy or have those rich, high-calorie foods available! If you really need something; buy one portion only! Don’t offer seconds at a meal. Only put the food you are going to eat on the table. If you make extra, put it away before you eat.

WHAT CAN YOU DO ABOUT THESE CHEMICAL REACTIONS????
Choose food lower in fat, sugar, and salt. If you do want to “cheat” a little now and then, choose low fat sweets, low sugar and low salt foods that have a modest amount of fat. There are so many choices today that these are easy to find.
If you still find you are not losing or continue to gain weight, then increase EXERCISE!!! Christine Kline R.D.

Health News

2010-01-01T15:53:00.000-07:00

REPORTING POINT 01/10
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

EXERCISE TO SAVE YOUR EYES – people who exercise regularly have a lower risk of developing cataracts and age-related macular degeneration (AMD), according to research from the Lawrence Berkeley National Laboratory. The key seems to be vigorous exercise. Two studies followed thousands of runners over several years and found that people who ran about 2.5 miles a day or more reduced their risk for both conditions the most – for AMD, risk dropped by more than 50 percent. Experts think strenuous exercise may help curb inflammation that might contribute to cataracts and AMD. Health 6/09.

START THEM YOUNG – being physically active makes kids smarter and more confident, according to a report in the journal Pediatrics. A study of 12,000 teenagers found that those who played sports were less likely to participate in risky behaviors or have low self-esteem.
Athletic kids also had better grades. The researchers believe teens who are active are exposed to team building and can see the benefits of hard work. The report recommends instead of having TV time, build in time when the family is active together. Men’s Health 7/06.

JAVA FOR YOUR MIND – according to a study from the Journal of Alzheimer’s Disease people who drink three cups of caffeinated beverages a day have a lower risk of developing dementia by up to 70 percent. Health 6/09.

FIBER FOR YOUR HEART – University of Massachusetts scientists discovered that the more fiber one eats, the less likely you are to have high blood levels of C-reactive protein (CRP), a strong predictor of future heart disease. The researchers report that increasing fiber intake from 14 grams daily (about the average for most people) to 22 grams reduces the risk of high CRP levels by 82 percent.
Fiber appears to decrease arterial inflammation, lowering CRP levels. Men’s Health 7/06.

DON’T HAVE TIME FOR A LONG WORKOUT? – short bouts of exercise can be just as good as long workouts. A study at Indiana University found that four brisk 10-minute walks in a four-hour period were just as effective in lowering blood pressure as one brisk 40-minute walk in people with pre-hypertension (slightly elevated blood pressure.) The effect of the shorter bouts lasted longer – 11 hours after the last 10-minute walk, compared to 7 hours after the 40-minute walk. Previous studies have found that short bouts can be just as good as longer ones at lowering cholesterol, improving aerobic fitness, and decreasing anxiety. University of California Berkeley Wellness Letter 12/06.

CURB HUNGER – intense aerobic exercise, like jogging, may suppress your appetite for up to three hours by reducing levels of hunger hormones produced in your digestive system. A British study also credited weight training with hunger reduction.
University of Pennsylvania researchers also found that eating an apple 15 minutes before mealtime can result in less calories consumed at a meal because the whole fruit (not apple juice or applesauce) seems to boost satiety, leading you to eat less. Health 7/09.

OATMEAL PRIMER – all oatmeal starts out as whole oat kernels, called groats. The outer hull is removed, but the fiber-rich bran and nutrient-rich germ and endosperm are retained. No matter how the oats are further processed, all forms are “good” carbs that provide the same vitamins, minerals, fiber (particularly beta-glucan, a cholesterol-lowering soluble fiber), and phytochemicals.
Steel-cut oats, also called Irish or Scotch oatmeal, are whole-grain oats that have been sliced into coarse pieces by steel blades. Rolled or old-fashioned oats are steamed, pressed with a roller, and flaked. Quick-cooking oats are cut before rolling, with instant oatmeal cut finest and rolled thinnest.
The major difference between the forms is their cooking times and textures. Steel-cut, the least processed, takes the longest to cook and has a chewier texture and nuttier flavor. Faster-cooking oats, including instant oatmeal that you just mix with hot water, are convenient but tend to be gummier.
Steel-cut and other less processed oats are sometimes promoted because they have a lower glycemic index (GI), meaning they are digested more slowly and cause less of a spike in blood sugar. But whether that makes a difference to your health is debatable and the variations in GI among different oatmeal processes are minor.
Oatmeal is a nutritious breakfast or snack, but be aware that many instant oatmeals have added sugar and salt. University of California Berkeley Wellness Letter 10/07.

BULK UP…YOUR DIET – University of Massachusetts scientists discovered that the more fiber you eat, the less likely y9u are to have high blood levels of C-reactive protein (CRP), a strong predictor of future heart disease. The researchers report that increasing fiber intake from 14 grams daily – about average for most Americans – to 22 grams reduces the risk of high CRP levels by 82 percent. Fiber appears to decrease arterial inflammation, lowering CRP levels.
Eating lots of fruits and vegetables and consuming whole grains is the best way to increase dietary fiber. Men’s Health 8/06.

TWO FOR YOUR HEART – Harvard scientists discovered that choline and betaine – two relatively obscure micro-nutrients – predict blood levels of homocysteine, an important marker of cardiovascular disease. The scientists found that when choline and betaine intakes are high, homocysteine concentrations stay low.
These nutrients appear to help convert homocysteine to methionine, an essential amino acid. The process automatically lowers homocysteine levels, reducing heart-disease risk. Dietary sources of choline are eggs, and spinach is a good source of betaine. Men’s Health 8/06.

WHEELS OF MISFORTUNE – cycling is a great way to get a good low-impact aerobic workout. However, the vast majority of cyclists have chronic injury complaints.
About 85 percent of cyclists suffer nagging pains. Scientists at Olympic Research in Seattle compiled data and published it in Sports Medicine Journal. Here are the percentages of complaints and prevention tips:

Common cause Prevention strategy

43%-knees Bike doesn’t fit Place the saddle high enough for
hips to remain steady while pedaling

29%-neck/ Poor riding posture Move forward in the saddle and
shoulders raise handlebars to avoid neck
hyper-extension.

40%-wrists/ Resting weight on Wear padded gloves and change
hands wrists hand position frequently

53%-buttocks A narrow, hard saddle Lower the saddle to prevent the
creates pressure side-to-side rocking motion that
can chafe.

30%-back Front of saddle is angled Point the saddle down 10 to 15
too far up degrees from horizontal.
Men’s Health 8/06.

5-SECOND RULE – there is an urban myth of dropped food on the ground being safe if retrieved within 5-seconds. Food experts indicate that food safety is dependent on more than just time on the ground . The texture and landing place also affect how many bacteria transfer to the fumbled morsel.
Bacteria experts from the University of Chicago compared different food types and surfaces to answer this important question on behalf of mankind.
They compared gum, cookies, a chicken leg, and a hot dog and dropped these items on a kitchen floor, living room carpet, concrete step, bathroom floor, and finally a lawn.
The time comparison was from 2 seconds to 10 seconds on the ground. The researchers found that generally, items dropped on the kitchen floor and living room carpet fared better than a concrete step, bathroom floor and lawn. Moisture in the food was a large determinant of bacteria contamination, with the chicken leg and hot dog being the worst.
As far as surfaces compared, the lawn was by far the worst, with just a 10-second time exposure contaminating the vast majority of food items. Men’s Health 7/06.

LACK OF SLEEP = HIGH BP – a lack of sleep can permanently raise blood pressure. Columbia University researchers examined survey data on people, excluding those who were overweight or suffered from sleep disorders, and found that logging less than 5 hours a night increased the incidence of high blood pressure by 60 percent. Sleep deprivation stimulates stress hormones, which cause short-term spikes in blood pressure.
Missing sleep regularly may cause lasting damage to heart valves. Sleeping less raises average 24-hour blood pressure and heart rate which, through increased strain, can set up the cardiovascular system to persistently operate at an elevated pressure.
Evening exercise can lower core body temperature, which may aid in sleep quality. Men’s Health 11/06.

GETTING TEETH BLEACHED? – if you get your teeth bleached, the laser or other light source often used may not be necessary and may even be harmful, according to a study in a journal from the Royal Society of Chemistry. Researchers who tested the effects of bleaching with and without light, found that in six out of seven cases, using the lamp did not increase the degree of tooth whitening compared to the bleach alone. Moreover, the light from the lamps (which emit ultraviolet radiation) can reflect and scatter to other parts of the mouth and face and to the eyes, if eye protection is not used or is inadequate. The skin in the mouth may be even more sensitive to ultraviolet rays than skin elsewhere. If the dentist insists on using a lamp make sure your skin and eyes are properly protected. University of California Berkeley Wellness Letter 7/09.