Vonnies Health Spot

PRACTICE SUN SAFETY FOR LIFETIME PROTECTION

The Skin Cancer Foundation, www.skincancer.org, recently released tips on ways to protect yourself and your family. Remember too that sun not only causes cancer, but it is also the No. 1 skin-aging element in our environment; and none of us want to walk around with wrinkled, leathery skin, do we?


DID YOU KNOW ... ?

• Year-round sun protection is important?

• The sun's harmful ultraviolet (UV) radiation can penetrate many types of clothes?

• It can also go through automobile and residential windows?

• It can damage your eyes, contributing to cataracts, macular degeneration, and eyelid cancers?

• When you're on snow or ice, your face and eyes are at almost twice the risk of UV damage because of reflected glare?


THINGS YOU CAN DO TO IMPROVE PROTECTION

• Protect yourself and your family all year round, not just in the summer.

• Seek the shade, especially between 10 a.m. and 4 p.m.

• Do not allow yourself or loved ones to get sunburned. Sunburn is actually radiation burn.

• Avoid tanning and UV tanning booths.

• Use a sunscreen with an SPF of 15 or higher every day.
Apply 1 ounce (2 tablespoons) of sunscreen to ALL EXPOSED AREAS (and don't forget your feet and between your toes, if you wear sandals) 30 minutes before going outside. Reapply every two hours or after swimming or excessive sweating.

• Cover up with clothing, including a broad-brimmed hat and UV-blocking sunglasses.

• Keep newborns out of the sun. Sunscreens should be used on babies over the age of six months.

• Examine your skin head-to-toe every month.

• See your doctor every year for a professional skin exam.


PRODUCTS TO HELP PROTECT YOU AND YOUR FAMILY

Recently, to combat these hidden dangers, The Skin Cancer Foundation expanded its Seal of Recommendation program. For more than two decades, the Foundation has granted the Seal to products containing SPF 15+ sunscreen that meet the highest standards for safety and effectiveness. Now, in recognition of the need for extra forms of sun protection, several other types of products have been awarded the Seal as well, including ...

• A UV- protective automobile window film

• A UV-protective residential window film

• A UV-blocking face mask

• A UV-blocking deck and patio awning

• A laundry product that can be added to detergent to increase UV protection in clothing

• Sunglasses that protect against UV and high-energy visible light

More than 200 products in the U.S. and some 20 abroad currently have qualified for the Seal. For a list of these products, call 1-800SKIN-490, or send a stamped, self-addressed envelope to:
The Skin Cancer Foundation
245 Fifth Avenue, Suite 1403
New York, NY 10016

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

MYTHS AND TRUTHS OF CARING FOR YOUR OWN HEALTH

We’re bombarded daily with scientific press releases telling us how to attain longevity and maintain health, but after awhile we become resistant to every new piece of info that comes out of those hallowed laboratories. Why? Information overload. Also it may be that using the term information is a little too generous. A lot of what we read or hear may be only partial reports. We also have to remember that the pressure on the media to report something “new” is relentless. So they grab at any report or release that may be of benefit, even if the results may not be conclusive or experiments yet have to be repeated with results replicated. Johns Hopkins came out recently with this health tips list that is a good reminder of what has been proven to work and not work. Take a look. Myths are dispelled and truths reinforced. And you might find something you didn’t already know.

• Relax. The rumor that olive oil turns into “bad” trans fat when used in cooking just isn’t true. However, do not cook with flax oil. It forms toxins when subjected to heat.
• A vitamin that works! Niacin — also known as Vitamin B3 — lowers “bad” LDL cholesterol and triglycerides, and increases “good” HDL cholesterol.
• Doctors find it’s best to take certain blood pressure pills first thing in the morning after getting up because people are most active during the day and blood pressure tends to climb as the day goes on.
• You’ve heard that a drink a day may be good for your heart. But did you know that studies in people over 65 show moderate alcohol consumption may also reduce the risk of dementia? (But keep in mind that heavy drinking increases health risks for both heart and mind.)
• A team of Harvard and Spanish researchers reports that red wine protects people against the common cold.
• And have a piece of dark chocolate with your Merlot! Researchers have found that chocolate contains flavonoids — just like green tea and red wine. As a bonus, dark chocolate may also lower your blood pressure!
• In clinical trials St. John’s Wort, the so-called “happiness herb,” was NOT shown to be effective for treating more severe depression.
• Hiccups are usually minor and short-lived, if a little embarrassing and inconvenient. But, hiccups are no laughing matter and can be associated with an underlying medical condition. If you’re having them too often or if they last more than a few minutes, tell your doctor.
• Several studies suggest that coffee has anti-cancer properties. A Japanese study concluded that coffee drinkers were 50 percent less likely to get liver cancer than non-drinkers. It’s also been linked to reduced colon cancer risk.
• Did you know that caffeine can linger in the body for up to 12 hours? Avoiding caffeinated coffee, tea and soft drinks after lunch may help you sleep better.
• To date, researchers have found just one sure way to increase biological life span — eat fewer calories.
• Trans fats — the kind found in cookies, many margarines and fast food — really are the chief villains of the fat world. Trans fats raise “bad” cholesterol, lower “good” cholesterol, damage the inner linings of blood vessels and are linked to diabetes.
• Recent studies report that for many heart attack sufferers, sudden and excessive sweating is the standout symptom and the one most likely to cause them to seek help.
• Still have sunscreen left over from last summer? It’s probably good to use. The FDA requires all sunscreen products be manufactured to last for three years.
• Tea companies assure us that decaf tea is just as rich in beneficial f1avonoids as regular tea. Not true. The decaffeination process reduces the flavonoid content drastically.
• Macular degeneration is the main cause of severe vision loss in older people. Here are six prevention tips: (1) Don’t smoke, (2) Wear sunglasses, (3) Eat kale and spinach, (4) Exercise, (5) Eat fish and nuts, and (6) Keep your weight down to avoid diabetes.
• Potassium can blunt sodium’s tendency to increase blood pressure. But you don’t have to go overboard with supplements; fruits and vegetables supply plenty of this mineral.
• You can skip the marathon. Studies show brisk walking (3–4 miles per hour) for about half an hour a day reduces heart disease and stroke rates in women as much as vigorous exercise.
• Vitamin D does much more than strengthen your bones. It may protect against colon cancer, autoimmune diseases like multiple sclerosis and heart disease.
• Early treatment of Bell’s palsy with a steroid anti-inflammatory like prednisone increases the chances of a full recovery.
• The worst sleeping position for snorers is on the back, try sleeping on your stomach to cut snoring volume and frequency. Caveat: Do this only if you don’t have back trouble, for which stomach sleeping is usually not recommended.
• Aspirin and ibuprofen are not so good together. Ibuprofen seems to cancel out aspirin’s ability to protect the heart.
• The risk of obesity jumps almost 25 percent with each two-hour increase in daily television watching.
• Feel younger than you are? You should. Researchers calculate that 70-year-olds today are equivalent, health-wise, to 65-year-olds who lived 30 years ago.
• Chelation therapy is hot. Direct mail offers claim it’s sort of a Liquid-Plumr for the arteries. Trouble is, the claims don’t pan out — and chelation can have serious side effects, such as kidney failure and convulsions.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

SIMPLE THINGS TO DO THAT MAINTAIN HEALTH - Two

This week May 19, 2008 through May 24, 2008, we will be covering home remedies and health and nutrition tips that have been proven to work. Folk and traditional medicine practitioners have been dispensing advice for centuries that must be effective, because people are still practicing some of the techniques. Methods of treatment that didn’t work or, in some cases, actually did harm to the patient have gone into the dumper where they belong … at least in the more developed countries. Following are a few updated reports I’ve run across in the last few days.

❑ ANOTHER GOOD REASON TO CHILL OUT

The inability to control anger can slow the healing process. Patients with experimentally induced blisters on their forearms who rated low on anger control scales measured by psychological tests healed less quickly than patients who had more control over the expression of their anger. Patients who frequently had outbursts of anger or who could not stop themselves from losing their temper were four times more likel to heal slowly. People who fail to hold in anger secrete more of the stress hormone cortisol, which may slow wound healing. These results were published in Brain, Behaviour, and Immunity by Janice Kiecolt-Glaser, PhD, and Jean-Philippe Gouin, MPS, psychologists with the University of Ohio, Columbus, who were the leaders of a study comprising 98 subjects.

❑ A LITTLE-KNOWN MARKER OF HEART DISEASE RISK

We all know that heart disease is the number one killer of United States citizens. But did you know that fully half of all heart attacks occur with no advance warning symptoms? However there is one marker that can be listed as a risk factor and is not part of any traditional medical test. It doesn’t show up on any blood test. It doesn’t show on an EKG and it can’t be detected on a stethoscope. It doesn’t show up on any high-tech medical scans, either. What can it be?

Simply this: Several university studies have found that people who interrupt conversations are at greater risk for heart problems. In fact, one study at Duke University found that people who interrupt are up to seven times more likely to get heart disease! Why is this so? The researchers theorize that people who interrupt are excessively competitive and controlling – two hallmarks of the worst “Type A” personalities. But here is the amazing, real kicker: These same high-risk people can lower their risk without totally altering their personalities … and without any drugs, exercise or dietary changes. All they have to do is practice being good listeners. In one study, the test subjects focused on being silent while others talked. The result? They lowered both their blood pressure and their stress hormone levels.

❑ CONTROL PAIN BY USING A NATURAL PHENOMENA

People who spend a lot of time on their feet know all about pain and stiffness. They know they can get relief with aspirin, Tylenol and ibuprofen. But they also know that prolonged use of these drugs can cause bleeding ulcers, liver damage and other nasty side effects. That’s why more and more doctors are avoiding these pills and relying on natural remedies like willow bark and cayenne.

And here’s another pain remedy — one that involves no drugs or supplements whatsoever. It costs practically nothing ... it’s very effective ... and it works in just minutes. What is it? It is static electricity. Yes, static electricity. Medical science has long recognized that the human body is pulsing with tiny electrical currents. And “normalizing” this flow of electricity promotes healing.

Go to your local hardware store and get an ordinary painter’s mitt ... plus a one-foot section of PVC pipe about an inch thick. Create an electric charge by rubbing the pipe vigorously with the mitt for one minute. Then slowly sweep the pipe over the painful area. Move in a head-to-toe direction, about a half-inch away from your skin. After three or four passes, recharge the pipe by rubbing it again with the mitt. Keep repeating the process until the pain subsides. Most people get relief within a few minutes, and the relief is really quite dramatic. Try it you’ll be amazed!

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

SIMPLE THINGS TO DO THAT MAINTAIN HEALTH - One

This week May 19, 2008 through May 24, 2008, we will be covering home remedies and health and nutrition tips that have been proven to work. Folk and traditional medicine have been dispensing advice for centuries that must be effective, because people are still practicing some of the techniques. Methods of treatment that didn’t work or, in some cases, actually did harm to the patient have gone into the dumper where they belong … at least in the more developed countries. Following are a few updated reports on old customs, such as fasting, I’ve run across in the last few days.

❑ MORE GOOD NEWS ABOUT WINE AND COFFEE

Giulio Pasinetti, M.D., professor of psychiatry, Mount Sinai School of Medicine, New York City, has released the results of a study that found that one to two 4-ounce glasses of red wine a day (Cabernet Sauvignon was used in the study) … or three cups of coffee a day can prevent the slow build-up of the damaging protein that kills brain cells. Another finding of the study: People who drink fruit and vegetable juices more than three times a week have a 76 percent lower risk for Alzheimer’s disease.

❑ AN ANCIENT TRADITION GETS ANOTHER LOOK

According to a recent presentation at American Heart Association conference made by Dr. Benjamin Horne, PhD, MPH, director of cardiovascular and genetic epidemiology, Intermountain Medical Center, in Murray, Utah, fasting once a month for a 24-hour period may reduce heart disease risk. He says his analysis of 4,600 patients shows that having nothing but water for a period of 24 hours allows the body to reset its metabolism and adjust its glucose and insulin sensitivities. A monthly fast for decades can have substantial benefits, including 40 percent lower risk for clogged arteries. Caution: People with chronic health conditions such as diabetes should not fast.

❑ ANOTHER REASON TO ENJOY EATING YOGURT

Yogurt may be good for your gums. A recent finding from Kyushu University, Fukuoka, Japan finds that people who consume 55 grams (about 2 ounces) of lactic acid, found in such foods as yogurt and yogurt drinks, were less likely to have severe periodontal disease than people who consumed no lactic acid foods. While further research is needed to confirm the findings, it certainly isn’t going to do any harm to eat a couple of ounces of yogurt a day. Yoshihiro Shimazaki, DDS, PhD, assistant professor and researcher surveyed 942 people and recently published his findings in the Journal of Periodontology.

❑ ANOTHER REASON TO AVOID DRUG & ALCOHOL ABUSE

A recent report published in the Archives of Dermatology by Stuart Reece, MD, University of Queensland Medical School, Brisbane, Australia, says that people with drug abuse problems are twice as likely to turn prematurely gray as people who do not overindulge. Along with illegal drugs, alcohol also damages the production process of melanocytes, the cells that give hair its color.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

HOW TO BEAT THE SLEEP DISORDERS THAT ROB YOUR LIFE OF SPIRIT

Adults who don’t get enough sleep are more likely to experience excessive daytime sleepiness, have more nighttime falls, feel depressed, have attention and memory problems, and to use more over-the-counter or prescription drugs. No matter what age we are, our sleep needs remain fairly constant throughout life. But while sleep patterns do change as people age, disturbed sleep and waking up tired every day are not a normal part of aging. Many people don’t get enough sleep, which can increase the risk of serious health problems such as cardiovascular disease, diabetes, and obesity.

Following are some techniques that may help people get a better night’s sleep:

>Avoid napping during the day. If you have to nap, limit it to less than one hour and do it no later than 3:00 p.m.
>Avoid substances that disturb sleep, such as caffeine and alcohol.
>Avoid using the bed for anything other than sleep or intimacy.
>Develop pre-sleep rituals that help you relax, such as a warm bath, a light snack or a few minutes of reading.
>Establish a routine sleep schedule.
>If you can’t fall asleep, leave the bedroom and do a quiet activity. Go back to bed only when you’re tired.
>Keep your bedroom dark (cover any small lights, such as the clock or phone, the darker the better), quiet and cool.
>Leave worries behind. Bedtime is a time to relax, not replay the stresses of the day.
 
For more information, click on www.nihseniorhealth.gov/sleepingandaging/toc.html 

Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

EXERCISE IS AS GOOD AS ANTIDEPRESSANTS

Scientists are beginning to understand the connection between brain atrophy, neurogenesis, and depression. What happens within the brain when a person is depressed? Our concept of that is rapidly shifting, thanks to work in brain imaging and molecular medicine. In the late 1990s, several lines of research began turning our concept of mood disorders upside down.

NEW BRAIN CELL GROWTH CONTINUES THROUGHOUT LIFE
Taken chronologically, the first step was research showing that neurogenesis — the birth of new brain cells — can continue throughout life. Most of us remember being told that we’re born with all the brain cells we’ll ever have. Not true. We now know that the process of neurogenesis is an ongoing one, with new brain cells being born even as old brain cells die off.

DAMAGE TO BRAIN CAUSED BY DEPRESSION
The second was evidence that depression is associated with loss of volume in parts of the brain. Researchers have also found that depression appears to inhibit this birth of new brain cells. And that may help explain the second line of research — why people who’ve had depression are likelier to have a smaller hippocampus (a part of the brain that plays a role in emotion and is associated with memory and learning). The more severe and long-lasting the depression, the greater the loss of brain volume.

This process of brain atrophy also affects the frontal lobes, which are involved in managing emotional reactions. The good news is that most of the change seems to be related to cell shrinkage, rather than outright cell death, and thus can potentially be reversed. Genetic studies have also found a subgroup of people more susceptible to this process of brain atrophy.

WHAT ABOUT NEUROTRANSMITTERS?
Where does this leave familiar neurotransmitters such as serotonin and norepinephrine? They are still understood to play a significant role in mood disorders — but with a new twist. Most people are familiar with the research that underlies the use of fluoxetine (Prozac) and similar antidepressants. These drugs block the reuptake of certain neurotransmitters at receptor sites in the brain, thus increasing the concentrations of serotonin and other neurotransmitters in the synapses (gaps) between cells in the brain. This increase is believed to be responsible for the elevation of mood.

ACTIONS WITHIN THE CELLS
The twist? More recently, instead of focusing on tinkering with the level of neurotransmitters between cells, researchers have looked at what happens when the neurotransmitter binds to the cell membrane. The reactions that then go on inside the cell are now thought to be more important to the cell’s functioning than the binding of the neurotransmitter to the outside. For instance, researchers have found that antidepressants increase levels of brain-derived neurotrophic factor (BDNF), which helps nourish neurons, aiding them in becoming more active and make more connections to other cells. Researchers also have found that antidepressants are involved in neurogenesis — at least in rats — increasing the production of new neurons in the rat hippocampus.

THE ROLE OF EXERCISE VERSUS STRESS
In animal studies, stress puts a halt to the process of neurogenesis. Under stress, existing cells shrink and the total number of cells decreases. Exercise and “environmental enrichment,” on the other hand, have a beneficial effect.

In humans, there are hints that exercise may help reverse brain atrophy. Treatment with antidepressants also has been found to be effective, although the extent of the response varies among individuals and may be moderated by how severe a person’s depression has been, and how often it has recurred. And psychotherapy still has a role to play because how we interpret a stressful event can have a significant impact on our emotional response and ability to recover.

HOW MUCH EXERCISE?
According to John Ratey, MD, author of Spark: The Revolutionary New Science of Exercise and the Brain www.amazon.com a simple equation can help you get on target for the right amount of activity. “An exercise regimen can work as well as an antidepressant,” says Dr. Ratey. The equation is to multiply your body weight by 8 to find the number of calories you need to burn each week. Once you come up with that total, go online to a calorie-burning site, such as www.calorieking.com or www.my-calorie-counter.com to find the amount of time per activity you will need to expend to reach your goal. As an example, the list below shows a few activities and the number of minutes it takes for a 135-pound woman to burn 200 calories:
Walking (4 mph, brisk) — 37 minutes
Aerobics — 29 minutes
Dance (general) — 29 minutes
Elliptical Trainer — 29 minutes
Spinning (moderate) — 27 minutes
Jogging (5 mph) — 24 minutes
Swimming — 19 minutes
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

LOVE YOUR KITTY, LOVE HER E. COLI … EUWWW!

When I was a kid and had cats and dogs around the house, my mother was always reluctant to let them inside. The inveterate animal lover that I have been, even from the cradle, wanted all my pets indoors at night so there was a nightly, emotional tug-of-war about whether my pets could come in or not. I could never understand my mother’s resistance. She would say, “Animals are dirty. They make the house dirty.” In my child’s perception of things, I didn’t see that at all. It seemed like a very weak excuse to me, just to make us all miserable. (Strangely, in her later years, my mother has done an about-face and has quite a few pets that she treats like her children, to my delight and amusement.)

Anyway, my mother’s legacy lives on, in a watered-down way, in me. I still make sure that my animals are inside, safe, warm and cozy at night. But one of the first things my new kittens learn is that the kitchen table and counter tops are definitely off-limits. So are the bathroom counter tops. All other spaces are permitted as long as they don’t start clawing. What the little cuties do when I’m not at home is a whole other matter.

Now a report in the Journal of Infectious Disease (Vol. 197, No. 2), vindicates my mother somewhat. The report titled “Escherichia coli Colonization Patterns Among Human Household Members and Pets, With Attention to Acute Urinary Tract Infection” says that our systems have the ability to clone the bacteria that is spread when kitty explores the higher reaches of your kitchen, carrying on her dainty paws the residue of her latest visit to her litter box.

The study’s subjects were human volunteers, recruited from the staff and visitors at a Minneapolis Veteran’s Administration hospital, and their pets — 48 dogs and 25 cats. Not every fecal sample from people and pets had the so-called extra-intestinal pathogenic E. coli, and even fewer people had acute urinary tract infections during the study.

But in households where people and pets all had E. coli, the bacteria were genetic clones of one another. That meant the person had given the bug to the cat or vice versa. In some cases, researchers said, the animal might have been an intermediate host between two infected humans. They said in conclusion: “Within-household sharing of E. coli … is common and can involve any combination of humans and pets.”

Granted, the study was small and we don’t know how well controls were instituted, but I’m including it in my blog as a cautionary tale, and I suggest that it might be a good idea to make sure your table and counter tops are cleaned with a sanitizer of some kind before preparing each meal. Also be fastidious about washing your hands after cleaning the litter box.

And if our little furry friends could read medical literature, I’m sure they would do the same for our germs.

Take a look at www.catwatchnewsletter.com for more information.

LOSE WEIGHT AND GAIN FITNESS WITH "SOFT" EXERCISES

All my life, I’ve known the benefits of exercise. I learned them at my mother’s knee because she was a dedicated exerciser. Mom and I have done it all, from athletics to weight training to dancing. For both of us dancing seemed to be the ideal exercise. We discovered this separately, she when I was away at college, me after my own kids were grown. But hardwired preferences sometimes do run in families and in this case that proved to be true. I lost 40 pounds during the couple of years that I was a competitive ballroom dancer and I made gains in general fitness as well. And it all seemed so easy because I was having fun!

Now from Johns Hopkins Health Alerts comes information that exercise doesn't have to be a chore to offer health advantages. The latest studies suggest that "soft" exercises, such as yoga, dog walking and gardening, can help you manage your weight.

Most of these soft exercise activities are not extra-large calorie burners. But they do get you up and moving and away from the TV and fridge. Here are few exercises you might try to lose weight and enjoy yourself.

YOGA
Yoga is a great way to relax and reduce stress, and new research shows that it may also help control weight. In a recent study of more than 15,000 middle-aged people, those who did yoga for at least half an hour a week for four or more years were better able to fight off weight gain.
    Although a vigorous yoga session can burn up to 250 calories, the energy expenditures related to yoga itself were probably not responsible for the lack of weight gain seen in the study. Rather, it's more likely that taking up yoga makes you more mindful of what you’re eating and of your body and health in general. In addition, yoga can improve breathing, strength, and flexibility, making you more apt to perform other types of physical activity and lose weight.

WALKING THE DOG
Dogs are more than delightful companions — they can help with weight control. In a 2005 study, researchers at the University of Missouri-Columbia found that disabled people who started off walking a dog for 10 minutes three times a week, and worked up to 20 minutes five times a week, lost an average of 14 pounds over the course of a year — without purposefully changing their diets. Most weight-loss programs can’t boast of those kinds of results.
    Another study, conducted at Northwestern University, found that people who went on a weight-loss and fitness plan together with their dog lost 11 pounds over the course of a year. Diet and exercise with your dog? That’s right. Like humans, many dogs are overweight, so involving your pooch in your weight-loss efforts can be beneficial for both you and your dog.

OTHER SOFT EXERCISES
Light gardening and yard work can be surprisingly taxing: Performed at a moderate pace, a 154-lb person can burn 330 calories per hour digging up weeds and raking. A similar case can be made for dancing and golfing (when you walk and carry your clubs). Biking at a moderate pace (less than 10 miles per hour) can burn 290 calories an hour, while walking at 3.5 miles per hour can burn 280 calories an hour. Swimming slow freestyle laps can burn a whopping 510 calories per hour.

If you're exercise averse, look for activities that you enjoy or that allow you to socialize, such as doubles tennis or fly fishing with a friend. Consider joining a walking club or taking a class (gentle yoga, tae kwon do, tai chi or chi gong perhaps). In short, look for the fun in moving more as you strive to make activity a part of your everyday life.

If you found this Health Alert interesting and want to learn more about exercise, weight loss, nutrition, dietary fats, fiber, antioxidants and related topics, Johns Hopkins recently published a 2008 Nutrition and Weight Control White Paper.

Written by a team of top doctors and nutritionists from Johns Hopkins, this fascinating 88-page report is filled with important information to help you understand your body's nutritional needs, the factors that affect body weight, and the health consequences of being overweight. Available for just $19.95 US [$19.95 CDN], the 2008 Nutrition and Weight Control White Paper can be ordered as an instant PDF download or in a handsome print edition. Just click on www.johnshopkinshealthalerts.com
and search "soft exercises."

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

EXERCISE: WHAT WORKS FOR ONE DOES NOT WORK FOR ALL

Isn’t it frustrating when you know you’re exercising and limiting your food intake and you still can’t drop the caboose as fast as your skinny-minnie friend? You and she may be exercise partners and you just know the both of you are expending the same number of calories. So how is it that she can get into that size-nothing dress and you’re still jiggling away on the elliptical?

Dr. Neil King, Queensland University of Technology behavioral scientist and lead author of a study conducted in collaboration with the University of Leeds in Britain says he has the answer. “When it comes to losing weight, a lot of people assume if you lose less than the predicted weight, then you aren’t exercising enough, and that is why you aren’t getting the desired results. This study is the first evidence-based study that shows despite people doing the same amount of supervised exercise, people lose different amounts of weight.”

The investigation focused on 35 overweight and obese people from the UK. The goal of the study was to identify and characterize the variability in exercise-induced weight loss. The participants undertook a 12-week supervised exercise program that was individually tailored to expend 500 calories per session. During this time their weight loss and behavioral outcomes were monitored. The results of the study show that the role of exercise alone could be undermined by “compensatory responses” such as a person’s increased hunger and food intake as a result of increased energy expenditure.

Dr. King says the investigation shows that some individuals were predisposed to compensatory responses (the study refers to them as “compensators”), rendering them resistant to the theoretical weight-loss benefits of exercise. “For some people, this might be in response to an automatic biological drive, whereas for others it might be a deliberate reward-based increase.”

“The individual variability here demonstrates the need to treat people as individuals,” Dr. King says. “It also highlights the importance of determining the mechanisms that may explain this variability, such as how to treat the more resistant compensatory person to improve their weight management outcomes.”

Dr. King said the novelty, and therefore the strength of this study, was that the exercise was supervised. “… unlike unsupervised exercise interventions, any variability in weight loss cannot be explained by differences in exercise compliance.” The study was recently published in the International Journal of Obesity.

PRACTICAL APPLICATION
So you may ask, how does this apply to me? Personally, I find the above information to be “old news.” My appetite has always increased when I exercise, which, I guess, makes me one of those hardcore compensators. And when I cut back on my food intake I become too weak and lethargic to push myself into an exercise mode. So there you have it … a catch-22 situation. Increased exercise = increased eating. Decreased eating = decreased exercise. So what’s a person to do?

A couple of tricks I have developed may help you.

1.    Don’t go longer than three hours without food. Snack between meals on healthy foods, but keep the calorie content low. Try fruit, low-fat string cheese, a handful of nuts or a low-cal protein drink. The goal here is to keep your blood sugar stable.
2.    Drink a lot of water. It helps to add some flavor to it. You might try Sassy Water; 2 liters of water (about 8 1/2 cups), 1 teaspoon of freshly grated ginger,1 medium cucumber, peeled and thinly sliced, 1 medium lemon, thinly sliced, 12 small spearmint leaves. Combine all ingredients in a large pitcher and let flavors blend overnight. Drink the entire pitcher by the end of each day www.flatbellydiet.com.
3.    Eat lots of high fiber foods with each meal. They can be cooked, that’s better for people who suffer from sensitive digestive systems. Fill at least two-thirds of your plate with things like green beans, carrots, spinach, mustard greens, kale.
4.    Try to keep each meal or snack below the 400-calorie range.
5.    Eat a small amount of monounsaturated or polyunsaturated fat with each meal and snack.
6.    Do continue to work out. Even if your girth exceeds what you would like it to be, exercise is important for general good health. It increases many feel-good hormones, sharpens the thinking process, helps digestion, helps to strengthen your cardiovascular system, helps to keep your skeletal muscles strong for functional strength, and helps your proprioception (balance), so even if you never again enjoy the figure or the physique you had in college, you’re maintaining health.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

TWO MORE REASONS TO KEEP EXERCISING

EXERCISE MAY SAVE YOUR LIFE!
The following comes from the Mayo Clinic www.mayoclinic.com: Exercise is one of the best ways to combat treatment-related fatigue if you have cancer and are undergoing chemotherapy, and may even increase the body’s ability to recover from the effects of chemotherapy.

Several groundbreaking studies suggest that exercise doesn’t just help combat treatment-related fatigue, it may help fight against cancer. And obsessive exercise isn’t needed to see a benefit. Depending on the intensity of the activity, you may need to exercise only a few hours a week.

Researchers measured how much energy exercisers expended in metabolic equivalent task (MET) hours. One MET hour is the equivalent of the energy expended by the body during one hour of rest. You can accumulate several MET hours of exercise during one “real-time” hour. For example, one hour of moderate walking is the equivalent of three MET hours and one hour of doubles tennis or slow jogging is the equivalent of five MET hours.

> The first study, published in the Journal of the American Medical Association, followed 2,987 women with breast cancer. Women who exercised more than three MET hours a week after diagnosis were less likely to die of their cancer.
> In another study of 573 women with colon cancer, women who exercised more than 18 MET hours a week after diagnosis were 61 percent less likely to die of cancer-specific causes than women who exercised less than three MET hours a week. And exercise was protective no matter the patient’s age, stage of cancer, or weight. Furthermore, patients benefited even if they hadn’t been physically active before their diagnosis.
> A third study, in the Journal of Clinical Oncology, found similar results after examining the effects of exercise on 832 men and women with stage III colon cancer.

How does exercise help fight cancer? Investigation is ongoing in that area, but researchers theorize that exercise can regulate production of certain hormones that, unregulated, may spur tumor growth.

IRREGULAR EXERCISE PATTERNS

MAY ADD POUNDS
The key to staying trim is to remain active year-round, year after year, and to avoid seasonal and irregular exercise patterns. Weight gained during an exercise hiatus can be tough to shed when physical activity is resumed at a later date. Researchers at the U.S. Department of Energy’s Lawrence Berkeley National Laboratory www.healthresearch.lbl.gov believe that quitting or having irregular exercise habits may be a contributing factor in the nation’s obesity epidemic.

“The price to pay for quitting exercise is higher than expected, and this price may be an important factor in the obesity epidemic affecting Americans,” says Paul Williams of Berkeley Lab’s Life Sciences Division. The study compared 17,280 men and 5,970 women who decreased their running distance with 4,632 men and 1,953 women who increased their running distance over a 7.7-year period. He found that runners who decreased their distance from five to zero miles per week gained four times as much weight as those who decreased their distance from 25 to 20 miles per week. He also found that people who started running after an exercise layoff didn’t lose weight until their mileage exceeded 20 miles per week in men and 10 miles per week in women.

“We are getting fat because we don’t exercise sufficiently and consistently. The real solution to the obesity epidemic is getting people to exercise before they think they need it and to stick with it. The ounce of prevention is indeed worth a pound of cure,” says Williams. “Many scientists attribute the obesity epidemic to excess calories rather than exercise, because dieting has been shown to produce more weight loss than exercise. My findings suggest that calorie intake and body weight may be self-regulating in active individuals.”

The bottom line? If you're already exercising regularly ... don't quit! If you're not, get started and be consistent.

For more information go to: www.mayoclinic.com or www.healthresearch.lbl.gov.

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Photo credits: bald mannequin-Marc Dietrich; running couple-MG Mooij; sunset joggers-Kristy Pargeter

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

MORE NEWS ON EXERCISE: NO TIME? THINK AGAIN!

A recent study has similar results to what I wrote about in my September 12, 2007, post “Lose Weight & Get Fit 10 Minutes at a Time,”  [click on September in archive index at right and scroll to the 12th] i.e., that you don’t have to spend hours in the gym to get results. That post is about Glenn Gaesser’s book, The Spark in which he tells how to get fit 10 minutes at a time. The research I write about in this post reveals that short bursts of very intense exercise—equivalent to only a few minutes per day—can produce the same results as traditional endurance training.

Published in The Journal of Physiology, the results of this investigation show that a few minutes of high-intensity exercise could be as effective as an hour of moderate activity. “The most striking finding from our study was the remarkably similar improvements in muscle health and performance induced by two such diverse training strategies,” says Martin Gibala, an associate professor of kinesiology at McMaster University located near Hamilton, Ontario, Canada.

This study involved 16 college-aged students who performed six training sessions over two weeks. Eight subjects performed between four and six 30-second bursts of “all out” cycling separated by four minutes of recovery during each training session. The other eight subjects performed 90- to 120-minutes of continuous moderate-intensity cycling each day. Total training time commitment including recovery was 2.5 hours in the sprint group, whereas the endurance group performed 10.5 hours of total exercise over two weeks. Despite the marked difference in training volume, both groups showed similar improvements in exercise performance and muscle parameters associated with fatigue resistance.

“Our study demonstrates that interval-based exercise is a very time-efficient training strategy,” says Gibala. “This type of training is very demanding and requires a high level of motivation. However, short bursts of intense exercise may be an effective option for individuals who cite ‘lack of time’ as a major impediment to fitness.”
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

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Photo credit: Biker by Val Thoermer-Lucky Oliver.

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WATCH FOR MY NEW BOOK

OUT IN MARCH, 2008

VONNIE’S HEALTH SPOT

VOLUME ONE

ACUPUNCTURE ENJOYS A 2,000-YEAR-OLD TRACK RECORD

Acupuncture or the practice of carefully placing very fine needles in specific locations along energy paths called meridians has been practiced by the Chinese for more than 2,000 years, but lately its popularity has been growing in the United States. A national health survey recently found that more than eight million US adults have used acupuncture to help heal aches and pains.

HOW IT WORKS
“Acupuncture sends a signal to the body to turn on its own rescue
system,” says Ka-Kit Hui, MD, professor of medicine and director of the Center for East-West Medicine at UCLA. According to Chinese medicine, energy, also known as qi (pronounced chi), flows along 12 pathways or meridian, which correspond to specific organs and body functions. If this energy is blocked, the body becomes ill. Inserting fine needles in acupoints along the meridians helps restore the flow of qi, so the body can heal itself.

Most doctors believe that the needle stick causes the central nervous system to release morphinelike painkillers called endorphins. Over the millennia other Asian cultures have adopted acupuncture and modified it, but acupuncture as practiced by any trained and licensed individual has the same basic aim, to restore the body’s healthy energy flow. “It re-regulates the body,” says Dr. Hui. “It can help turn the pain signals off.”

Another theory (Western) is that acupuncture creates a powerful placebo effect. In other words, acupuncture may work at least in part because a person believes it does. In general, Chinese medicine places greater emphasis than Western medicine on the close relationship of mind, body and spirit. Poles apart, Western medicine tends to split itself into ever more focused specialties while Chinese medicine maintains a holistic, whole body philosophy of treating ailments.

WHAT IT CAN HEAL
The World Health Organization recommends acupuncture for:

>many respiratory diseases
>eye and mouth problems
>orthopedic troubles
>neurological disorders
>gastrointestinal ailments
>helping stroke patients regain movement
>treating depression
>headaches
>low-back pain
>substance abuse
>An early study in Neuroscience Letters suggests that acupuncture may even be a useful strategy for treating Parkinson’s disease.
>According to the National Institutes of Health Consensus Statement on Acupuncture, the therapy has also shown considerable promise in relieving nausea and vomiting associated with chemotherapy.

WHAT IT FEELS LIKE
The needles used are only as thick as a single human hair. A tiny prick when the needle is inserted should be the only sensation. The needles usually stay in place for five to 20 minutes, depending on what’s being treated, while the patient relaxes quietly. Treatment can take place over a few days or for several weeks or longer. There should be no pain. Improper needle placement can cause pain, and perhaps harm. And the FDA requires that sterile, nontoxic needles be used only once. To make sure your acupuncturist follows these rules, seek treatment only from certified practitioners. About 40 states have training standards for acupuncture certification.

A COMPREHENSIVE HEALTH PROGRAM
Discuss the possible benefits of acupuncture with your doctor, and check with your insurance company to see if you are covered. As this treatment protocol becomes more mainstream in Western practice, more insurance companies will accept it. For best results, Dr. Hui recommends that acupuncture be part of a comprehensive wellness program that includes exercise and a healthy diet. “Our goal is to develop a model system of healthcare that will benefit people all over the world.”

For more information, visit the UCLA Center for East-West Medicine's website at www.cewm.med.ucla.edu or www.uewm.edu.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

THE BENEFICENT BERRY & OTHER SUPERFRUIT

Berries are little powerhouses of nutrition. The pigment that gives the berry its color contains anthocyanins, major players on the antioxidant stage, and berries also contain most of the major vitamins, minerals, fiber and other important phytochemicals. Take a look at all the good things berries can do for us, learn how to treat the little guys when you get them home, then read about superfruits near the end of this post. Following that are a couple of great recipes.

BLACKBERRIES OR BOYSENBERRIES
Blackberries are useful in the treatment of enteritis, appendicitis, constipation, diarrhea and anemia. The ellagic acid in blackberries is believed by some to help prevent cancer. Even the leaves of the blackberry plant can be used to make medicinal herbal teas. Containing the health benefits of both parents, boysenberries are a hybrid mix of blackberries and raspberries.

BLUEBERRIES
Blueberries are at the top of the antioxidant list. They can be helpful in the treatment of hypoglycemia, tinnitus, intestinal upsets, eye disorders and urinary tract infections. The phytochemicals in blueberries help to strengthen blood vessels and are useful in treating varicose and spider veins. They also can promote heart health and aid the lymphatic system. The manganese in blueberries helps to keep bones strong. [The herb called bilberry, also known as the European blueberry, has the same health benefits as its cousin the blueberry and can be found in health food stores as a liquid extract, or in capsule or pill form.]

On his site www.askdrmao.com, Dr. Maoshing Ni says, “The blueberry wins extra points for being the berry with one of the highest levels of antioxidants. Blueberries neuroprotective properties that shield brain cells from damage caused by trauma, chemicals, and plaque; in other words, blueberries help slow down the age-related onset of memory loss, Alzheimer’s and senility. In fact, research has found that rats bred to develop Alzheimer’s do not develop the symptoms of the disease if blueberries are incorporated into their diet.”

CRANBERRIES
These little guys are good for the kidneys, bladder and skin. They are also useful in the treatment of asthma, cystitis, kidney stones and bladder stones. Natural compounds in cranberries help to keep bacteria such as Escherichia coli from adhering to bladder walls. The activity keeps the bacteria suspended until it can be flushed from the body, helping to prevent bladder infections. (Another good reason to drink plenty of water too!)  The ellagic acid and anthocyanins in cranberries have an anticancer effect. Anthocyanins also help the body develop visual purple for night vision.

GOJI BERRIES
Dr. Maoshing Ni also says that goji berries are a member of the Chinese herbalist’s arsenal and have been so for thousands of years. Also know as the lycium berry and wolfberry, this native Chinese fruit has long been used for its tonic effects, especially for vision, the hormonal system and the brain. “Goji berries contain polysaccharides, which stimulate the immune system and signal the pituitary to secrete human growth hormone. Goji has the highest concentration of carotenoids, especially beta-carotene, of any plant in the world, making it a powerful antioxidant.”

You can find these berries in your local health food store. They are also available dried or in juice. Try tossing some onto cereal or use the dried ones in trail mix. You can also make a tea using goji berries and chrysanthemum flowers. The tea will be refreshing and improve your vision, according to Dr. Maoshing.

RASPBERRIES
These little gems are good for the liver, muscles, blood and kidneys, protecting us against viruses, cancer and damage to DNA. They also balance the nervous and vascular systems. Raspberries have been used to treat diarrhea, frequent urination, nervousness, depression and impotence.

STRAWBERRIES
Strawberries can help prevent night sweats, lower blood cholesterol levels, help prevent heart disease and strokes, dissolve tartar deposits on teeth, protect against viruses and cancer, DNA damage and skin disorders. Strawberries have been used in the treatment of strep infections, gonorrhea, cancers, scurvy, anemia, dysentery, diarrhea, herpes simplex virus and acne. Strawberries also contain salicylates, the same compounds contained in aspirin. There is one caveat, however, with strawberries; they contain oxalic acid, which can aggravate kidney and bladder stones in some people. Oxalic acid also can interfere with the body’s ability to absorb iron and calcium.

ONCE YOU'RE HOME ...
Open the package and look the berries over. Discard any that look mashed or spoiled.  But DON'T wash them until just before you're ready to serve them. Cranberries and blueberries have the longest refrigerator life and all berries freeze well.

SUPERFRUITS
In her book Prescription for Dietary Wellness, Second Edition, Phyllis A. Balch, CNC says, “Researchers at Rutgers University in New Jersey analyzed twenty-five common fruits for their comparative nutrient values, then ranked the fruit according to nutrient density. The winner? Kiwi was first, with papaya and mango coming in second and third. Kiwi, along with papaya and apricots, also beat out bananas and oranges as the top potassium-rich fruits.”

RECIPES

BERRY CRISP
About 8 cups of your favorite berries
2 tablespoons of lemon juice
2 cups of rolled oats
¾ cup of whole-wheat flour
1 teaspoon of ground cinnamon
½ cup of berry juice
1/3 cup of honey
2 tablespoons of canola oil

1. Preheat oven to 350 degrees F.
2. Coat a 9- x 13-inch glass baking dish with nonstick spray. Toss the berries with the lemon juice, and pour into the baking dish.
3. Combine the dry ingredients in a bowl, then drizzle with the juice, honey and oil. Mix well, then sprinkle this mixture over the fruit.
4. Bake until berries are cooked through and the juice has thickened a bit, about 30 minutes.

Serves 12. The recipe can be halved and baked in an 8- x 8-inch glass pan for smaller groups.

The following recipe is great for summer!

FROZEN BERRY PIE
2 cups of berry-flavored yogurt of your choice
1 cup of crushed berries again of your choice, but flavor should complement the yogurt
1 8-ounce container of whipped cream substitute, such as Cool Whip
1 preformed, commercial, frozen graham cracker crust

1.    Thoroughly combine fruit and yogurt in a bowl.
2.    Fold in the whipped cream substitute.
3.    Spoon into the crust and freeze for 4 hours.
4.    Before serving, remove from freezer and place in refrigerator for 30 minutes (or just long enough to soften the texture a bit).
5.    Store leftover pie (if there is any) in the freezer.

Note: Other fruit can be used, such as raspberries, blueberries, peaches, chopped apricots or pineapple.

Enjoy!

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

Marta Weiskopf, one of the singers in Grace, is a friend of mine. The extraordinary talent of these four women will be worth every moment. Please mark your calendar and tune in on your computer!

                                            Grace
                    Four Women Singing A Cappella

                                Join us as we will be

                  LIVE and Streaming on the World Wide Web

                                 From Kulak’s Woodshed

                    Saturday, February 2, at 8:00 pacific time

                          http://www.kulakswoodshed.com

             For more information, click on www.gracesings.com

CYBERKIDS & WORK-RELATED INJURIES

“Now kids are using computers at age two, so by the time they enter the workforce they’ll already be primed for injuries,” says Alan Hedge, professor of design and environmental analysis in Cornell’s College of Human Ecology and an international authority on office ergonomics. “One-third to one-half of all compensatory injuries are repetitive-motion injuries associated with office-type work.”

Back injuries also account for one-third of all workplace injuries. A decade ago most of these were associated with heavy lifting. Today they are mostly caused by people sitting for longer periods of time—often in front of a computer. The younger onset of computer use makes the current rate of damage claims “the canary in the coal mine.” Hedge has found that there is typically a 10- to 15-year period before injuries start to develop. In the early 1990s he showed that the average age of workers reporting carpal tunnel syndrome was in their late 30s to early 40s; last year, he found the average age of onset had dropped to the mid-20s and even younger for some people.

“This is very serious because an injury can become life-changing; carpal tunnel, for example, is not curable. They’ll have to manage this chronic condition for the rest of their lives,” Hedge says. To better determine how design concepts can prevent such injuries, Hedge’s Cornell Human Factors and Ergonomics Research Group studies innovative products. Among his recent projects are:

➢    A vibrating mouse. To see if a vibrating mouse can prevent upper extremity musculoskeletal disorders in computer users by signaling people to take their hand off the mouse to avoid overuse, Hedge and graduate student Chris Moe reported at the Human Factors and Ergonomics Society Annual Meeting in October 207 that although subjects do remove their hands more often with a vibrating mouse than with a conventional mouse, they tended to hold their hands just above the mouse. “This position is potentially more detrimental because of an increase in static muscle activity required to hover the hand,” Hedge says, concluding that people would have to train themselves to rest their hands on a flat surface when they feel the vibration.
➢    Movable arms for monitors. Another study looked at how suspending a flat panel computer monitor on a movable arm affects people’s comfort, posture and preference. Hedge and graduate student Kathryn Boothroyd found that people unanimously liked the monitor arm because they could adjust their LCD screen, and it gave them more room on their desktops for documents.
➢    Undulating chairs. Yet another study examined whether a seat that made a continuous massaging, wavelike movement at an adjustable rate would alleviate back pain in people whose pain increases when they are seated. Although his findings were mixed, Hedge and graduate student Erin Lawler concluded that the movable seat was a concept with promise, particularly for individuals with back problems.

“Everything we do can be summed up in the phrase: Good ergonomics is great economics,” Hedge says. “More than 90 percent of a company’s costs are people costs, so making small investments in improving the workplace by using good ergonomic products pays huge dividends.”

Reported by Cornell University and www.sciencedaily.com, December 27, 2007. 

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

MARATHONS AND SUDDEN DEATH

Almost every weekend throughout the year, somewhere in the United States, a marathon is taking place, and I suspect that'€™s the case throughout many other parts of the world as well. One might think that organized marathons would cause a lot of traffic tie-ups and car crashes because of road closures, but it seems just the opposite is true. In fact, marathons lower the risk of fatal motor vehicle crashes that might otherwise have taken place if the roads had not been closed.

In the Christmas 2007 issue, BMJ-British Medical Journal released the results of a study of 26 established, randomly selected marathons examined over a 30-year period. Each marathon had at least 1,000 participants and took place on US roadways from 1975 to 2004. Sudden cardiac deaths following each marathon were recorded and compared to motor vehicle deaths during the same hours one week before and one week after each marathon. The same comparisons were then replicated for state counties that were outside the marathon route to check for spillover in traffic flow.

SURPRISING RESULTS
During the period of time studied, there were 26 sudden cardiac deaths, equivalent to a rate of 0.8 per 100,000 participants or about two deaths per million hours of exercise. But because of road closure, 46 motor vehicle fatalities were prevented that otherwise would have occurred, equivalent to almost two lives saved. The reduced risk couldn't be explained by re-routing traffic to other regions or days and was consistent across different parts of the country, decade of the century, seasons of the year, days of the week, and race characteristics.

MEDIA SENSATIONALISM
Millions of people take part in organized sporting events on a regular basis, and the outcome for a few participants is sudden death. These deaths attract widespread media attention, such as the high publicity given to deaths that occur in marathon runners. In contrast, sudden deaths from motor vehicle crashes occur more than a hundred times each day in the US alone and tend to be under-reported in the media.

THE REAL RISK
The data show that the final 1.6 km (about 1 mile) of the marathon accounts for almost half of the sudden cardiac deaths, so the authors of the study suggest the last half of the length of the marathon (and especially the last 1.6 km in particular) should contain the highest number of paramedic staffing and ambulance preparedness. The researchers concluded that the real risk, which is more dangerous than generally realized, was the final sprint followed by suddenly stopping.

For more information, go to www.marathonrookie.com/2008-marathon-calendar.html or www.britishmedicaljournal.com.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

AN APPLE A DAY

That old saw “an apple a day keeps the doctor away” probably holds a lot more truth than many of us realize, and for good reason. Read on to find out more about the “miracle” fruit.

Phyllis A. Balch, CNC, in her book Prescription for Dietary Wellness, Second Edition, says one apple, eaten whole with the skin, has about 3.6 grams of fiber, which is about 17 percent of the recommended daily dietary fiber intake. Apples are good for all of us, but especially helpful for people who suffer with the following ailments: acid stomach, arthritis, colon inflammation, diarrhea, enteritis, goiter, gout, herpes, intestinal infections and prostate problems.

She says researchers at Cornell University have found that the phytochemical quercetin in apples has stronger anticancer properties than vitamin C. In its function as an anti-inflammatory, quercetin is noted for its effectiveness in treating prostate problems. Apples help to detoxify metals in the body, protect against heart disease, clean the bladder, protect against the effects of radiation exposure, lower blood cholesterol and blood pressure, maintain circulatory and intestinal health and stabilize blood sugar. Now it seems that the latest research shows that eating apples may help prevent lung disorders.

To get the full benefit it’s better to eat the whole fruit, peeling, pulp and even the core if you’re so inclined. Unfortunately, apples rate high on the list of produce with heavy pesticide residues, so it’s a good idea to wash apples well first. You can use a mild detergent and a vegetable brush. Just be sure to rinse the fruit well after scrubbing.

Key nutrients in apples include:
➢    Vitamins—B6, C, E and folate, riboflavin, thiamine, niacin, pantothenic acid
➢    minerals—iron, potassium, boron, zinc, copper, manganese
➢    fiber
➢    phytochemicals—beta-carotene, quercetin, phytosterols, pectin, gallic acid, ellagic acid, ferulic acid, caffeic acid, tocopherol, chlorogenic acid, chlorophyll, catechin, P-coumaric acid, rutin and sinapic acid

Apples are accomplished role changers on the kitchen stage. They can be eaten raw, added to vegetable salads, baked whole, stewed, made into pies … the list goes on and on.

Following is a recipe for a light (without the walnuts, only 114 calories!), delicious winter dessert.

WHOLE, BAKED APPLE

Use one apple per serving, and increase the proportions accordingly for each apple baked.

1 small apple, cored
1 tablespoon raisins
1 teaspoon lemon juice
½ teaspoon shredded coconut
½ teaspoon honey
Sprinkle of ground cinnamon
1 teaspoon water

Pare the apple halfway down. In a small bowl combine remaining ingredients, except for the water. Stuff into the cored apple. Place water in the bottom of an ovenproof custard cup. Add the apple, cover with foil and bake at 350ºF for 35 to 45 minutes.

Note: You can also add some finely chopped walnuts to the filling mixture.

Enjoy!

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

DANCING YOUR WAY TO HEALTH

A few years ago I was acting in commercials and one day my agent asked me if I knew how to ballroom dance. Off the cuff, I said “sure.” Driving home, I gave it a little more thought and decided, yes, I know how to dance a few steps and I have always been pretty good at following, but do I really know the patterns? The answer was no. So rather than call my agent and 'fess up, I called the nearest Arthur Murray dance studio. My reasoning was that I could take a few quickie lessons and get the moves I needed, then next time I was sent on an audition that involved dancing, I would nail the part.

I started my lessons, commuting 50 miles twice a week. First I started group classes, then I decided that wasn’t fast enough for me, so I took up private sessions. Long story short … I got hooked and started competing. I lost the 40 pounds I needed to shed, got the most toned I ever been in my life (except once about 10 years previously when I had been studying tae kwan do). I felt like an athlete. But those were the days ... not too long ago ... when people outside the dance subculture would snicker when I told them I was a competitive ballroom dancer. People on the inside knew what great workouts we were getting, but those outside looked upon ballroom dancing as kind of cheesy. Now …  finally … the rest of the world is figuring it out. My, how times have changed!

Thanks to the International Olympic Committee for giving ballroom dancing provisional recognition and to the television production of Dancing with the Stars, partner (ballroom) dancing is finally getting the mainstream attention that it deserves.

Writer Nancy Christie says in the fall issue of HealthSmart Today, “Long before ABC’s Dancing with the Stars became a blockbuster success, passionate souls—hidden away in small studios across the nation—have been waltzing their way to lean legs, tight glutes and sleek waistlines for years. Although the exhilaration of the music, the intricate moves and the closely held partner is what inspires most ballroom dancers to take to the floor, ballroom dancing is now being heralded as a great form of cardiovascular exercise.”

A recent study completed by Dr. Hermes Ilarraza of the National Institute of Cardiology in Mexico, which he subsequently presented at the World Congress of Cardiology in Barcelona, Spain, showed that partner dancing can give as good an aerobic workout as more conventional forms of exercise. And let’s face it … it’s a lot more fun than running on a treadmill.

The study was small … a group of 40 heart disease patients, all of whom committed to doing half an hour of exercise a day, five days a week, for five weeks. Twenty of the study’s participants got their exercise from a dance routine choreographed by a professional dancer, while the others worked out on stationary bicycles. Ilarraza found that the dance group’s exercise capacity increased by 28 percent, just 3 percent shy of the cycling group who came in at 31 percent.

In addition to cardio health, burning calories is important too. The chart below gives some typical calorie burns for the average-size person. Of course, the calorie-burn total can be higher or lower, depending on your age, weight and muscular development (even at rest, muscle tissue burns more calories than fat tissue).

Calories Burned
Per Hour            Activity       
    207            Ballroom (slow)
    306            Swing
    306            General
    326            Twist
    378            Ballroom (fast)
    394            Disco
    465            Hip Hop

According to Christie, “ … In addition to toning your leg muscles, dancing contributes to good posture and body alignment, it works your core and upper body, encourages gentle stretching, increases your flexibility and stamina, is weight-bearing so it builds healthy bones, and all that whirling and twirling helps you develop your balance like nothing else.” Also, for those of you who struggle with that ol’ demon depression, dancing pumps massive amounts of feel-good hormones into your system.

So if joining a gym seems worse than a trip to the dentist for you, try going to a dance studio instead. You will probably be pleasantly surprised.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

WHY DO I SLEEP SO MUCH WHEN I’M SICK?

Whenever I’ve had a cold or the flu, I always become irresistibly drowsy and enter a state of hibernation. I thought it was because my body needed every smidgen of energy to fight the foreign invaders, so I cooperated fully and went to bed. Now I find out that’s really only part of the story.

PROTEINS AND ENZYMES
In my own generalizing way, it turns out I was right. Scientists say the drowsiness is related to functions of the immune system. While you’re dozing, your pituitary gland is boosting production of white blood cells to fight off invading microorganisms. During sleep the body manufactures increased numbers of helper T cells and killer T cells, which trigger an army of antibodies and enzymes that search out and destroy the invaders. Viruses and bacteria themselves are part of the process that makes you drowsy. Proteins in their cell walls can promote sleep, as can immune proteins produced by the body, such as the cytokines interleukin-2 and interferon-a.

So give your body the help it needs: set aside all the work that “just can’t wait,” all the meetings that you just “can’t miss,” and go to bed. If you do, you’ll most likely recover somewhat sooner, and besides that you’re keeping your bugs to yourself and not spreading them around the workplace.


MORE NOTES ON SLEEP

NAPPING SEEMS TO HELP LOWER BLOOD PRESSURE
Advice from Massachusetts General Hospital’s publication Mind, Mood & Memory, Volume 4, Number 1, January 2008 says, “Next time you feel your blood pressure rising, take a nap.” Hmmm, my experience has been that if I’m in a situation that’s causing my blood pressure to rise, it’s not a situation conducive to sleep. But never mind, the advice is probably tongue-in-cheek, well intended and is based on a recent study published in the October 2007 issue of The Journal of Applied Physiology suggesting that a daytime log-sawing session can bring about a large decline in blood pressure. Investigators measured blood pressure, heart rate and blood vessel dilation in nine healthy subjects as they stood quietly, as they lie awake on a bed and as they napped. While they found no changes in cardiovascular function when subjects stood or reclined quietly, they observed significant reductions in heart rate and blood pressure, along with a nine percent increase in blood vessel dilation, just before subjects settled into sleep. The study was very small and my question is how long is the improved cardiovascular state maintained? Only during the nap session? Nevertheless, an afternoon power nap is a good policy in any event.

INSOMNIA? HERE IS ONE POSSIBLE REASON
If you’re having trouble sleeping, it might be your cholesterol medication. At The American Heart Association’s annual meeting held in November 2007, researchers reported on a study in which 1,106 adult men and women were randomly assigned to receive the water-soluble pravastatin (Pravachol), the fat-soluble simvastatin (Zocor) or a placebo. Fat-soluble statins can cross into the brain, which controls sleep. After six months, significantly more patients in the simvastatin (fat-soluble) group reported a worsening in sleep quality than patients in the two other groups.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

JANUARY IS GYM MONTH, BUT WHAT ABOUT THE REST OF THE YEAR?

A well-known phenomenon in the fitness industry (and probably in the general population as well) is that in January there is a huge increase in gym membership sign-ups. People have come through the holidays just fine, but may have put on a little more girth around the middle than they’re happy about. With January being the month of fresh beginnings, they decide that this is the time to get into shape and take care of the jelly belly sitting on their belt line.

They start off fired with a host of good intentions, but by the end of February, the zeal has waned and the vision of that fancied svelte figure no longer remains a strong enough motivation to hie themselves off to the gym on a regular basis. That extra 3 to 5 pounds gained throughout last year begins to look normal, so while the fat cells settle in for a long stay, folks let out their clothing, stop buttoning the top button on their jeans, or buy new outfits in a larger size. And so it goes.

The catch is to realize that lean fitness is a lifelong endeavor. It doesn’t happen through harelike fits and spurts of obsessive dieting and exercise, only to be followed by the siren song of ennui, cycled over and over again throughout a lifetime. Instead, it requires the steadfast plodding of the tortoise, moving persistently toward the goal, maintaining a consistency of endeavor.

ONE GUIDELINE ABOVE ALL ELSE
Recently, the experts have settled on one measure that is the most important for maintaining your health. More important than the figures on your scale, more important than body-mass index, more important than your clothing size … it is your waist to hip ratio.

You can find out if you have dangerous fat deposits in your body by calculating this ratio. Excess fat usually concentrates in two different regions—your upper body (at the waistline or above) and your lower body (at hips and thighs). To determine your risk level, measure your waist at the smallest point between your rib cage and navel. Take your hip measurement at the widest point, around the buttocks. Then divide your waist measurement by your hip measurement. If you’re female and have a ratio of over .80 or a man with a ration of more than .95, you’re likely to have increased health risks, such as cardiovascular, diabetes, cancer, or arthritic joint problems for starters.

WHAT CAN YOU DO ABOUT IT?
You don’t have to go on a stringent diet, or work yourself into an exhausted heap on the floor. What you do have to realize is that this is a long-haul endeavor. But it’s as easy as walking for 30 minutes a day at a brisk pace, and cutting down on your food portions. Limit your fat and alcohol intake. It also is a good idea to build some muscle tissue, which is metabolically more active than fat. You can do that in the comfort of your own home. For the upper body, push-ups are always a good old standard as are squats for the lower body. Anything else you do for activity is gravy (pardon the pun).

So enjoy your piece of chocolate once in awhile, indulge in that glass of red wine. Just don’t go hog wild.

Then get on with the rest of your life.
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

DON’T BELIEVE EVERYTHING YOU HEAR

The following ideas are scientifically correct, right?

>People should drink at least eight glasses of water a day
>People use only 10 percent of their brains
>Eating turkey makes us sleepy
>Shaving hair causes it to grow back faster and coarser
>Reading in dim light ruins your eyesight
>Hair and fingernails continue to grow after we die

Wrong. These are some commonly held medical myths that have been around as long as some of us have lived and longer. At Indiana State University School of Medicine researchers decided to investigate some myths that most of us have grown up with.

“We got fired up about this because we knew that physicians accepted these beliefs and were passing this information along to their patients. And these beliefs are frequently cited in the popular media,” says co-author Aaron Carroll, MD, MS, assistant professor of pediatrics and a Regenstrief Institute, Inc. affiliated scientist.

Co-author Rachel Vreeman, MD, a pediatrics research fellow, says, “Whenever we talk about this work, doctors at first express disbelief that these things are not true. But after we carefully lay out medical evidence, they are very willing to accept that these beliefs are actually false.”

>People should drink at least eight
glasses of water a day
The first belief they explored, that people should drink at least eight glass of water a day has been promoted as healthful as well as a useful dieting or weight control strategy.

“When we examined this belief, we found that there is no medical evidence to suggest that you need that much water,” said Dr. Vreeman. The myth can be traced back to a 1945 recommendation from the Nutrition Council that a person should consume the equivalent of eight glasses (64 ounces) of fluid a day. But an important part of the Council’s recommendation has been lost over the years—the large amount of fluid contained in food, especially fruits and vegetables, as well as in the coffee and soda people drink each day should be included  as part of the 64-ounce total. And conversely, the study authors noted that drinking excess water can be dangerous, resulting in water intoxication and even death.

>People use only 10 percent of their brains
This statement has been erroneously credited to Albert Einstein and is often cited by everyone from physicians to popular comedians. The study authors found that there are a lot of ways to disprove this belief. MRI scans, PET scans and other imaging studies show no dormant areas of the brain, and even viewing individual neurons or cells reveals no inactive areas of the brain. Metabolic studies of how brain cells process chemicals show no nonfunctioning areas.

Carroll and Vreeman think this myth probably originated with self-improvement experts in the early 1900s who wanted to convince people that they had yet not reached their full potential. By paying these possible descendants of snake-oil salesmen, one was supposed learn how to be able to tap into the 90 percent not being used.

>Eating turkey makes us sleepy
Both Dr. Vreeman and Dr. Carroll admit that they believed that eating turkey makes one especially drowsy. Scientific evidence supports that tryptophan, which is contained in turkey, can cause drowsiness. But they found that turkey doesn’t contain an exceptional amount of tryptophan. In fact, turkey, chicken, and ground beef contain about the same amount of tryptophan. Protein sources like pork and Swiss cheese contain more tryptophan per gram than turkey.

So why do people believe eating turkey makes them sleepy but never feel that way after a burger or pork chop? Again, this is a belief that the media, and other pop culture icons frequently repeat, popularizing the myth in spite of the easily accessible data on percentage of tryptophan in various products. Most likely, according to the study authors, this myth gained credence because turkey is often consumed during large, heavy dinners. It’s the total content of the meal that makes one feel lethargic.

>Reading in dim light ruins your eyesight
Even before Abe Lincoln was told that reading in dim candlelight was bad for his eyes, people have believed that reading in dim light causes permanent eye damage. Generation after generation of parents have warned children (future physicians included) caught reading with flashlights under their blankets that reading in poor light ruins your vision. The study authors found no evidence that reading in dim light causes permanent eye damage. It is true, they say, that eyestrain can occur in dim light, causing some temporarily decreased acuity, but after the are rested the eyes return to their full potential.

>Shaving hair causes it to grow
back faster and coarser
The two researchers also explored a frequently held belief related to hair—that shaved hair grows back faster, coarser and darker. They found a 1928 randomized clinical trial, which compared hair growth in shaved patches to growth in nonshaved patches. The hair that replaced the shaved hair was no darker or thicker, and didn’t grow in faster. So why has this myth persisted almost 80 years after it was disproved and in the light of more recent studies which confirm the 1928 work? Again, optical illusions may be partially responsible, according to the study authors. When hair first comes in after being shaved, it grows with a blunt edge on top. Over time, the blunt edge gets worn so it may seem thicker than it actually is. Sun naturally bleaches hair over time, so hair, which is just emerging after an individual has shaved seems darker, but actually is no darker than any new hair growth.

>Hair and fingernails continue
to grow after we die
Another hair-related myth is that fingernails and hair grow after death. Most physicians the study authors queried initially assumed this belief was true. But when they thought about it, they knew it couldn’t possibly be valid. This myth likely persists because of an optical illusion—and because it’s just so creepy.

A Lighthearted Way of Teaching Future Experts to Question Common "Knowledge"
Why have these myths been perpetuated? Dr. Carroll and Dr. Vreeman believe it’s because they are repeated to us by experts. “Until someone takes the time to question and look for evidence, medical myths will remain accepted beliefs. We have tried to show through science and research why certain widely accepted beliefs are untrue. To some extent this is what we do in our regular jobs every day, teaching medical students and residents (physicians in training) to question what they hear,” said Dr. Carroll. “This study was a lighthearted way to remind people that first they might believe things because they have heard them from other people, especially from experts; and second, staying current is not just a matter of adding new knowledge onto the things we already believe. Sometimes you really have to look back on things already in your head or things you already believe to be true and reinvestigate or investigate for the first time whether those things [really] are true,” said Dr. Vreeman.

Dr. Vreeman and Dr. Carroll, who are with Children’s Health Services Research in the IU School of Medicine’s Department of Pediatrics, are currently working on a book examining dozens of other popular medical beliefs to see if they are true, false or unproven. So was your mother correct when she said your chewing gum would stay in your stomach for seven years? Dr. Carroll and Dr. Vreeman, both pediatricians with Riley Hospital for Children, one of the nation’s leading centers of excellence in pediatric medicine, will let you know in 2008.

This research, entitled “Medical Myths Even Doctors Believe” was published in the Christmas issue of the British Medical Journal.

Adapted from materials provided by Indiana University.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

FIBROMYALGIA: WHAT CAN YOU DO TO HELP YOURSELF?

Although fibromyalgia syndrome is not curable and has no blood tests to detect it, there are a variety of non-pharmacological treatments that can help relieve symptoms. Joan M. Bathon, MD, director of Johns Hopkins Arthritis Center writes an acclaimed quarterly report that focuses on late-breaking developments for treating arthritis-related conditions.

“Much of the success of fibromyalgia treatment lies with the patient, and many people report feeling better simply because a diagnosis has been made. It is reassuring for people to know that the disorder is not deforming or life threatening, and that they will be able to take steps to help better control their symptoms," says Dr. Bathon.

Dr. Bathon continues, “It’s very important for people with fibromyalgia to take a majority stake in their [own] improvement. They have to understand that, in most cases, they’re not going to be able to take a pill* that’s going to give them tremendous relief. Rather, it’s up to them to stretch, to exercise, to walk, to try to reduce stress in their lives … A willingness to be proactive and to learn ways to take better control over their symptoms is a critical factor in managing fibromyalgia.

There are two major goals in the treatment of fibromyalgia: (1) Lessen pain and fatigue; (2) Improve sleep.

WHAT ROLE DOES PHYSICAL ACTIVITY PLAY IN FIBROMYALGIA TREATMENT?
Getting up and moving is the key to improving fibromyalgia. A lack of physical activity worsens fibromyalgia symptoms because unconditioned muscles are more sensitive to pain. Although activity and exercise may be the last thing people with fibromyalgia want to do when they feel achy and tired, studies have shown that fibromyalgia symptoms improve after six to eight weeks of moderate aerobic exercise. It’s thought that aerobic activities such as walking, swimming, and bicycling raise the pain threshold and increase pain tolerance, along with physical stamina.

Dr. Bathon adds, “At Johns Hopkins, we encourage our fibromyalgia patients to explore different ways to become active and find what works best for them. It is important not to overdo activity, however. Start slowly, with perhaps 5 to 10 minutes of brisk walking a day, for example. As you begin to feel better, gradually increase the time of the exercise session until you are up to 30 to 40 minutes of aerobic activity at least three times a week. People whose pain is exacerbated by the jarring movements of weight-bearing exercise (such as walking or jogging) may try swimming or riding a stationary bicycle instead.”

For more information click on: www.johnshopkinshealthalerts.com.

My note: The fibromyalgia exercise Rx above is also great for other ailments, such as metabolic syndrome, type-2 diabetes, etc., and for cardiovascular health!

*There are a lot of sites out there that have pills for sale, but it’s better to let your rheumatologist (arthritis specialist) prescribe for you and be in charge of your care rather than just buying pills willy-nilly.
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

THE HUMBLE, BUT MIGHTY, LITTLE CRANBERRY

The holiday season seems like a good time to talk about one of the foods that cooks in the United States traditionally serve with both Thanksgiving and Christmas meals. This little bright-red gem has some dramatic health benefits. In my family we eat it year round in all its forms, juice, sauce, jam or dried and tossed into salads or onto cereal.

For many years women and their doctors have known that drinking one or two glasses of cranberry juice a day can help prevent bladder infections or at least relieve some of the discomfort, but cranberries and their juice also have been associated with benefits for other conditions as well.

Phyllis A. Balch, CNC, in her book Prescription for Dietary Wellness, Second Edition, says,  “Cranberries are good for the kidneys, bladder and skin. They are useful in the treatment of asthma, cystitis, kidney stones and bladder stones. They are also a good intestinal antiseptic. Natural compounds in cranberries keep bacteria, such as Escherichia coli (E. coli) from adhering to bladder cells. This activity allows the E. coli to be suspended in the bladder and then eventually flushed from the body, thus preventing bladder infections.”

Key nutrients in these miniscule powerhouses include vitamin C, fiber, citric acid, malic acid, calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, fructose, glucose, sucrose, vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), pantothenic acid, vitamin B6, folate, vitamin E, and small amounts of lipids. Important phytochemicals include beta-carotene, ellagic acid, chlorogenic acid, eugenol, ferulic acid, quercitin, anthocyanins and tocopherols.

Thomas Leist, MD, director of the Multiple Sclerosis Center at Thomas Jefferson University Hospital in Philadelphia says, “Try cranberry caplets [for frequent urinary urges associated with multiple sclerosis]. Available in health-food stores, they contain substances that help reduce frequent urination—a bothersome symptom in those with MS.” Dr. Leist recommends following the directions on the label. “You can’t drink enough cranberry juice to get the same effects.”

“Have a large glass of water, cranberry juice or another beverage before and after sex,” says Jerry G. Blaivas, MD, clinical professor of urology at Cornell University College of Medicine and a urologist in private practice in New York City. “That promotes urination, which helps rid your urinary tract of bacteria. Cranberry juice’s high acidity inhibits growth of bacteria the cause urinary tract infections (UTIs). Cranberry juice also triggers the formation of a mucouslike barrier along the bladder wall. This slick surface keeps bacteria from adhering.”

However, in the case of having an overactive bladder, Abraham N. Morse, MD, assistant professor of urogynecology at the University of Massachusetts Medical School in Worcester, offers an opposing view: “A lot of women drink cranberry juice because they’ve heard it prevents urinary tract infections. The problem with cranberry juice is that it can irritate the bladder and make it more sensitive.”

Whenever I read somewhere that experts don't agree on home treatments for minor ailments, I usually go ahead and try the home remedy anyway. I trust my own judgment about whether a remedy is helpful or not. And in this case, drinking low-sugar cranberry juice is certainly not going to harm me, even if it is ineffective for the ailment. The key is just don't wait too long to see a doctor if you do determine you have an infection.

In a recent finding reported by Joe Vinson, PhD, professor of chemistry at the University of Scranton in Pennsylvania, drinking three 8-ounce glasses of cranberry juice daily for one month raised HDL (the good cholesterol) levels by 10 percent. This, theoretically, would reduce heart disease risk by about 40 percent. Just be sure to drink the sugarless varieties.

If you would like to do more reading on your own, click here or on the www.amazon.com button below, which will take you directly to their site.

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References
Prescription for Dietary Wellness, Second Edition; Phyllis A. Balch, CNC; Avery a member of Penguin Group (USA) Inc.; 2003.
Prevention’s Ultimate Guide to Women’s Health and Wellness; from the editors at Prevention magazine; Rodale (USA); 2002.
Bottom Line’s Super Healing Unlimited: 1,739 Remarkable Secrets From the World’s Greatest Health Experts; Bottom Line Books, Boardroom, Inc.; 2006.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

SINGING IS GOOD FOR MORE THAN THE SOUL, IT’S HEALTHY FOR THE BODY TOO!

I think most of us sang spontaneously as kids, but as we grew and became more self-conscious, for whatever reason, we dropped the habit little by little. I loved singing so much and so wanted to develop my voice that I took singing lessons for awhile, then speech and vocal lessons. My singing coach told me I had an extraordinary amount of vibrato, which I interpreted as not a good thing, so I quit. My voice coach moved away and I didn’t find a new one. I was busy working and raising a young family, so developing my voice moved to a far back burner. I have always been aware that I have a very soft voice; in a noisy group setting I often have difficulty making myself heard. Perhaps that’s one of the reasons I became a writer. Nowadays people often comment on my beautiful, melodic voice, which I find very complimentary … if ironic.

Even today, choral music provides one of my favorite forms of listening music. I find the human voice the most extraordinary musical instrument of all. Now studies are showing that singing is one of those eon-old human endeavors that exhibit a lot of benefits other than simple pleasure. Following are some of the interesting results of recent investigation:

*Human intelligence: Walter Freeman, a neurobiologist at UC Berkeley, believes singing and dancing are genetic in origin and that they helped human brains evolve. These activities also served as a means of transmitting knowledge from one generation to another. Think about learning ABCs as a toddler, it was much easier when it was sung. Right?
*Social confidence: An organization of singing groups called Chorus America conducted a survey a few years ago, and found that more people in the US and Canada participate in choral singing than in any other performing art. Most singers say that singing in a chorus builds their social confidence.
*Breathing health: Studies show that singing helps people with asthma and bronchitis because of deep and controlled breathing, which also gives a variety of muscles, such as the diaphragm, a workout. Some evidence shows that even snoring can be suppressed through singing.
*Immune system health: German researchers found that members of an amateur choir had their antibody levels rise when they sang. Temporary changes in immunity mean very little because many activities produce ups and downs in antibodies and stress hormones, but I think the key here is to view the cumulative factor.
*Healthy aging: Investigators at George Washington University devised a survey called “Creativity and Aging,” which revealed that members of senior chorales in the District of Columbia, San Francisco and Brooklyn reported better health and fewer falls than nonsingers.
*Alzheimer’s: A British branch of the Alzheimer’s Society reports that singing is helpful for patients with dementia. Singing familiar songs and learning new ones can help build self-esteem and alleviate loneliness. And while there is no proof that such activities prevent Alzheimer’s, many experts think that they may help delay the onset.

So find a singing group. Churches and other organizations have choirs and sponsor singing-related activities. Dr. William Pereira, a musician and a member of the editorial board of UC Berkeley’s Wellness Letter says, “Singing energizes your whole body and soul.” Play a CD at home and vocalize while you do housework. Invite others over to have a singalong.

Karaoke here I come!
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

HOW MUCH IS TOO MUCH VITAMIN D?

Once again vitamin D has come back into the limelight as a star nutritional performer. In the early twentieth century, it was hailed as the cure for rickets and osteoporosis, etc. But then researchers found that too much could be toxic; now recent investigation has revealed that it is not only essential, but that it can actually increase longevity. There is still controversy in the scientific community about the optimum daily intake, but there is no question that vitamin D is indispensable for healthy bones as well as other health issues. As we were taught in high school health classes and read in the media, it promotes the absorption of calcium and phosphorus from the small intestine, a fundamental step for bone growth and repair.

Our own bodies will manufacture vitamin D if we expose our bare skin (no sun screen) to strong sunlight for about 20 minutes a day, but the catch here is that a large proportion of the population, for various reasons, is not doing that. So the simple solution is to take a pill, right? Well, yes and no:

*Yes—for people who live at about or above the 40-degree north latitude mark (about the latitude of New York), supplementation is important because we cannot make enough sunlight in the wintertime. There also are some ailments that impair the small intestine’s absorption of vitamin D, such as Crohn’s disease, celiac disease and cystic fibrosis. In addition, as people age, their skin, intestines and kidneys are less efficient at making vitamin D.

*No—But because this vitamin is available through food sources, such as fatty fish and egg yolks, some cereals, milk and is included in the multivitamins we take, it’s easy to ingest too much if we become overzealous. Vitamin D is fat soluble, which means it is assimilated and stored in the presence of fat and that’s why too much can cause liver toxicity. Signs of vitamin D toxicity are:
    -nausea
    -poor appetite
    -constipation
    -weakness
    -weight loss
    -excessive calcium in the blood, which leads to heart arrhythmia

You are unlikely to get too much vitamin D, but what is a safe level? Experts have come forth with a measurement called The Tolerable Upper Intake Level (UL), the highest intake from all sources that is clearly safe: 2,000 International Units (IU). When I say all sources I mean adding up the units you normally ingest through foods, multivitamins, calcium supplements and medications such as Fosamax with vitamin D and others. The total will most likely vary from day to day, but the point is to have an idea of how much you’re getting over time and try to stay under 2,000 IU per day.

IMPORTANT! Cod liver oil is not a safe source of vitamin D because it also contains retinol. Too much retinol increases the risk of hip fracture.

On the plus side, recent research as found a link between high blood levels of vitamin D and a reduced risk for several kinds of cancers, including breast, colon and ovarian. In addition to those findings, according to an analysis by researchers in France and Italy of previously published studies in the September 10, 2007, issue of the Archives of Internal Medicine, the results of 18 randomized trials spanning 5.7 years and involving 57,311 subjects taking an average daily dose of 528 IU found that individuals taking vitamin D had a 7 percent reduced risk of death from all causes, compared with those who did not.

I’m going to make sure I start getting my daily dose and I hope you do to!

For more information, go to www.health.harvard.edu.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

CHILDHOOD OBESITY SEEMS TO BE RAMPANT

It doesn’t take a scientific genius to figure it out. Just look around you. Whether you’re hanging at a mall or strolling past a school playground, you will notice there seem to be a lot more pudgy kids running around lately. But science likes to measure things, and the prevalence of obesity—both childhood and adult—has captured the attention of many scientific investigators; they are finding that causes of obesity are complex and myriad. The following appeared in Survival of the Sickest by Dr. Sharon Moalem with Jonathan Prince.

“One-third of American children are overweight or obese—that’s 25 million kids. In the last thirty years, the percentage of obese two-to five-year-olds has doubled—and the percentage of obese six- to eleven-year-olds has tripled. A baby girl born in 2000 now has a 40 percent chance—almost a coin toss—of developing Type 2 diabetes, and that’s directly related to the huge surge in heavy kids.

“What’s even sadder is that many of these children are showing symptoms of obesity-related illness while they’re still kids. One recent study showed that about 60 percent of obese five- to ten-year-olds already exhibited at least one major risk factor for heart disease—high cholesterol, high blood pressure, high triglycerides, or high sugar levels. Of those kids 25 percent had more than one risk factor. A 2005 report in The New England Journal of Medicine said that the epidemic of childhood obesity is the critical element in a gathering storm that could produce the first modern decline in American life expectancy—dropping life expectancy as much as five[!] years.

“There’s no question that gallons of sugary soda, baskets of fatty fries, and too many hours watching television and playing video games instead of after-school sports is a fattening combo. But new research suggests that may not be the whole story.

“There is emerging evidence that the dietary habits of parents, especially women in the earliest stage of pregnancy, may have an impact on the metabolism of their children. In other words, if you’re trying to get pregnant, you really should think twice before you bite that Big Mac—once for your own waistline and once for your potential child’s.

“Before you get the wrong idea, this isn’t to suggest some strictly Larmarckian idea that a fat parent is going to have a fat child because the child will inherit the weight problem his or her parent acquired. But this is to say that new research is rapidly changing our understanding of how, when, and whether genes express themselves—that is, how, when, and whether the instructions in a gene are carried out. A series of groundbreaking research over the last five year has shown that certain compounds can attach themselves to specific genes and suppress their expression. These compounds act like a genetic light switch, essentially turning off the genes they attach to. And—here’s where it gets really interesting—the research shows that environmental factors, like the food we eat or the cigarettes we smoke, can flick the switch on or off.

“This research is changing the whole field of genetics—it’s even launched a subdiscipline called epigenetics. Epigenetics is concerned with the study of how children can inherit and express seemingly new traits from their parents without changes in the underlying DNA. In other words, the instructions are the same, but something else overrides them.

“Being a gene isn’t all that it was cracked up to be anymore.”

Dr. Moalem published the foregoing in early 2007. The application here is for people of childbearing age who plan on procreating to improve their dietary habits and get some exercise as  ways of keeping the human race of the future healthy and strong. The future, in many ways, depends on the lifestyle choices we make today. For those who have no plans for bringing new life into being, it is still good advice for their own healthy longevity.

Click on the amazon.com logo in the sidebar if you would like to read more of  Dr. Sharon Moalem's fascinating book. __________________________________________________________________________________________

Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

PORTION CONTROL IS KEY FOR WEIGHT LOSS

I don’t know about you, but keeping my weight under control has been a lifelong challenge, and of course it’s harder during the holidays. But one trick I’ve learned: whether you prepare your own meals, eat out or catch food on the fly, portion control is key. Following are some easy portion-control cues for keeping your weight in check:

*Train your eye. Measure out servings of food you commonly eat so you know what a single serving looks like. Developing an eye for correct serving sizes can be helpful when you eat out or go to a social event where portions are too large and food unlimited.

*Use smaller plates and bowls. Using a 10-inch plate will make the food seem more bountiful. You will still get enough to eat. A smaller bowl for cereal works the same. Researchers have found that when people are served in larger bowls, they will continue to eat even if they’re full. If served in smaller dishes, they eat the portion served and are just as satisfied. (See below for more information on the plates shown in this picture.)

*Eat a wide variety of healthy, unprocessed foods. Although investigators haven’t uncovered the complete story yet, they think that whole foods have synergistic effects when eaten together. So eat a good variety of unprocessed foods, including whole grains, fruits and vegetables. Whole grains contain more vitamins, minerals and fiber than refined grains. Fiber slows digestion and makes you feel full longer. The high water and fiber content of whole fruits and vegetables makes them a filling choice as well. Veggies, fruits and whole grains should take up at least two-thirds of your dinner plate.

*Control your portions at home. Put food on plates in the kitchen and carry to the table. Don’t snack out of bags or boxes. Limit snacks to 100-calorie portions or less, an apple or banana, or some crudités with salsa.

*Eat at regular intervals throughout the day. About every two hours have a small healthy meal or a nutritious snack. This will keep your blood sugar steady and prevent you from getting so hungry that your judgment is not impaired about grabbing any food that’s handy.

*Control portions while eating out. Share a huge entrée with a companion, or ask the server to bring you a takeout box when he or she serves the food. Immediately transfer half of your food to the box, or better yet, try to get them to do it in the kitchen. Substitute fruits or veggies for french fries or greasy chips.

*Take a cue from the Zen masters and use mindfulness. Mindfulness means giving your full attention to the present. Try to bring all your senses to the experience of eating, including your surroundings. Take time to savor the texture, flavor and aroma of the food. Take a bite, then put your fork down and savor what you’re chewing. Doing so can help you slow down, which gives your brain a chance to receive the message that your stomach is full. When the message comes through, stop eating and leave the table.

Some other resources you might like to click on are www.mypyramid.gov or www.cdc.gov/nccdphp/dnpa/nutrition. You can also order Lisa Young’s book called The Portion Teller: Smartsize Your Way to Permanent Weight Loss by clicking on the Amazon.com logo in the sidebar below. I found The Diet Plate interesting as well and you might too www.thedietplate.com.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

HOLIDAY WEIGHT GAIN HAS HIDDEN CAUSES

’Tis the season to be jolly … and fat, and as the research into causes of obesity rumbles on investigators are uncovering some very interesting statistics. I found the following on the www.johnshopkinshealthalerts.com site. 

“Weight control is far more complex than simply balancing calories consumed with energy expended. Here are 10 top (alternative) reasons why Americans are overweight—and some may surprise you.

“Rates of obesity are higher than ever in the United States. According to the Centers for Disease Control, more than six in 10 American adults are overweight or obese—and most adults are about 25 pounds heavier than people were in the 1960s. To make matters worse, more than half of all overweight people actually think they’re at a healthy weight, according to a recent Associated Press poll.

In theory, weight control is a simple matter of balancing energy intake (the calories supplied by food) with energy output (the calories expended by physical activity, the digestion of food, and the functioning of your body). To lose weight, you need to expend more energy than you take in. In practice, however, the task is not that simple. While the basic principle of energy balance remains true, several mechanisms—genetic, metabolic and environmental—can affect how much you eat and how your body uses and stores energy.

IT'S NOT NECESSARILY THE BALANCE OF CALORIES IN AND CALORIES OUT
“A revealing study published in the International Journal of Obesity (online edition, June 27, 2006) highlighted 10 reasons why Americans are fat. The study explained that too much food and a lack of exercise are not the only factors contributing to obesity. They identified 10 other possibilities:

    * Weight gain factor 1. Less sleep. We’ve gone from an average of nine to seven hours of sleep a night; sleep deprivation is linked to a more robust appetite.
    * Weight gain factor 2. Pesticides and other chemicals in foods. These substances can change hormonal activity, which can boost body fat.
    * Weight gain factor 3. Air conditioning and heating. We don’t sweat and shiver as much as our ancestors, so we don’t burn as many calories.
    * Weight gain factor 4. Fewer smokers. Nicotine is an appetite suppressant.
    * Weight gain factor 5. Greater use of medications, such as antidepressants and diabetes drugs, which have weight gain as a potential side effect.
    * Weight gain factor 6. Population changes. There are now more older people as well as more Hispanics in the United States, and these groups have higher rates of obesity.
    * Weight gain factor 7. Older birth mothers, whose children are more prone to excess weight gain than the offspring of younger mothers.
    * Weight gain factor 8. Genetics. Obese moms may pass the trait onto their children in utero.
    * Weight gain factor 9. Higher body weight = greater fertility. Heavy people produce more offspring than thinner people.
    * Weight gain factor 10. Assortative mating. Heavy people tend to mate with each other and produce heavy children.”

THE IMPORTANCE OF STRENGTH TRAINING
Then from Harvard Medical School, I received this bit of information that I will pass on to you. The following is an excerpt from the report Strength and Power Training, edited by Jonathan Bean, MD, MS, MPH, Assistant Professor, Department Of Physical Medicine And Rehabilitation, Harvard Medical School Medical Director, Spaulding Cambridge Outpatient Center and Walter Frontera, MD, PhD, Dean, Professor of Physical Medicine and Rehabilitation and Professor of Physiology, University of Puerto Rico School of Medicine Senior Lecturer, Harvard Medical School.

“… strength training can improve your well-being. Chief among its health benefits is its ability to protect against frailty and make everyday tasks more manageable. Over the years, muscle tissue, bone denity, and strength all dwindle. So, too, does muscle power. These changes can make carrying a bag of groceries of climbing a flight of stairs much more difficult. The also open the door to falls and debilitating fractures—further compromising your ability to lead an active, independent life. Strength training is the most effective way to slow and possibly reverse much of this decline.

“Some muscle loss stems from the physiological effects of aging, but disuse plays a bigger role than many people suspect. Studies of older adults assigned to strength training consistently prove that a good deal of the decline in strength can be recouped.

“Likewise, power can be regained. With age and disuse, the nerve signaling system that recruits muscle fibers for tasks deteriorates. Fast-twitch fibers, which provide bursts of power, are lost at a greater rate than slow-twitch fibers. You might think of a nerve pathway as a set of paving stones leading to a destination. As the years pass, the path may become overgrown and disappear in spots rather than remain well traveled and clearly marked. Preliminary power training studies suggest that movements designed to restore neural pathways can reverse this effect.

“Having smaller, weaker muscles doesn’t just change the way people look or move. Muscle loss affects the body in many ways. Strong muscles pluck oxygen and nutrients from the blood much more efficiently than weak ones. That means any activity requires less cardiac effort and puts less strain on your heart. Strong muscles are better at sopping up sugar in the blood and helping the body stay sensitive to insulin (which helps cells remove sugar from the blood). In these ways, strong muscles can help keep blood sugar levels in check—which in turn helps prevent or control type 2 diabetes. Strong muscles enhance weight control too.”

The report continues on from there. You can probably get your hands on a copy by getting in touch with Harvard Health Publications, PO Box 9306, Big Sandy, TX 75755-9306. Subscribers to Harvard Health Newsletters can have it for $16, with no shipping and handling costs, otherwise the report costs $24. To sign up for the newsletter, go to www.health.harvard.edu/subinfo. Also click on www.over40-fitness.com

_______________________________________________________________________ Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

FIBER TASTES GOOD IF YOU KNOW WHERE TO FIND IT

We all have been exposed to the idea that fiber is good for us, yet most of us don’t ingest nearly the recommended daily amount of 20 grams. Getting fiber through the foods we eat, rather than taking supplementary sources, is also much more natural for our digestive systems. But when many of us think of fiber, we often think of tasteless, dry foods akin to proverbial sawdust. Well, that’s not necessarily the case. Listed below are some delicious ways to up your fiber content, get some healthful phytonutrients and enjoy doing so!

Based on My Pyramid serving sizes:
*Apples—3 grams
*Mangoes—4 grams
*Sweet potatoes—5 grams
*Acorn squash—6 grams
*Artichokes—6 grams
*Black beans—8 grams
*Blackberries—8 grams
*Raspberries—8 grams

And voila! The most exciting of all! Avocado contains a whopping 12 grams of fiber! Think holiday guacamole with baked tortilla chips (for even more fiber), yum! Yes, avocado is loaded with fat. But it is the good kind that helps brain function and also helps us rid ourselves of bad, artery-clogging fat.

Guacamole is wonderful, but I have three other ways I love to eat avocado:
1. Chunk it up and mix with cottage cheese. Add a little salt and pepper. Eat it with a spoon or spread on an Ak Mak or other whole-grain cracker. Delicious!
2. Cut in chunks and add to a salad. You can also mash it a little and mix with your favorite dressing. Then toss the salad well. Heavenly!
3. Cut an avocado in half, remove the pit, sit down with a spoon and some salt and pepper and eat the avocado directly from its own shell. Wonderful!

So remember, when you’re indulging this season, you’re doing yourself a favor when you munch on a little avocado once in awhile.
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

PUMPKIN: THE KING OF SQUASH

The time of Thanksgiving and celebration is upon us! Here’s a real reason to celebrate: Pumpkin, the king of squash is a nutritional giant too. One cup of canned pumpkin puree contains 32 milligrams of beta carotene—as much as 520 percent of the amount recommended daily by nutrition experts. We believe pumpkin helps prevent cancers, cataracts and arteriosclerosis, fight infection and maintain fluid balance; protects against heart disease; regulates blood pressure. Not only the flesh of this giant squash is edible, but the seeds and the flowers as well!

When you’re shopping for fresh pumpkin, choose one with a rich, orange color that has a smooth dull surface; a shiny rind indicates an immature pumpkin. The more mature a pumpkin is, the sweeter (much like some humans I know). These giants can be stored in a cool, dry place for a month or more. Do not refrigerate, this will hasten ripening and deterioration.

If you want to prepare fresh pumpkin, first rinse the outer shell to remove any mold and debris. Cut the pumpkin in half, then scoop out the seed and any stringy fibers. Cut into smaller chunks and with a sharp knife, peel the rind from each chunk, then steam or boil. After that you can puree if you wish, but a chunk of pumpkin with butter spray makes a delicious side dish too. Most of us in today’s busy world use canned pumpkin, which is also fine as much of the nutrient value is preserved in the canned puree. You can mix the plain (no spices) puree with mashed potatoes for more nutrition and a deeper flavor. Use whatever amount suits your own taste.

You can also bake the pumpkin whole. Just cut a “lid” around the stem and scoop out the seeds and stringy fibers. Bake it at 350°F until tender.

And there’s more: The seeds you have removed can be eaten as well. Pumpkin seeds, also known as pepitas (Spanish for “little seeds”) are high in vitamins E and B6, iron, magnesium and zinc. Wash them to remove any trace of pulp and fiber. Allow them to dry thoroughly and bake them on a lightly oiled cookie sheet at 250°F for one hour. Or you can turn them into a spicy-sweet treat using the recipe below.

Candied Pepitas
Serves 8
Prep time: 2 minutes
Cook time: 15 minutes

Nonstick Cooking spray

2 cups raw hulled pepitas
      (also available at supermarkets and health-food stores if you don't have your own pumpkin)

    1 medium egg white, beaten until frothy

  1/4 cup sugar

  1/2 teaspoon cinnamon

  1/2 teaspoon ginger   

Preheat oven to 350°F
Spray a cookie sheet with the nonstick spray. Stir together all other ingredients in a medium bowl. Spread pepitas mixture in a single layer onto the sheet. Bake until golden, stirring occasionally, about 15 minutes. Remove from oven and allow to cool. Store in an airtight container.

Stats per serving (1/4 cup): 213 calories, 62% fat (15 g 3 g saturated), 22% carbs (12 g), 16% protein (9 g), 1 g fiber, 16 mg calcium, 5 mg iron, 12 mg sodium.

Key nutrients in pumpkin include:
Calcium
Iron
Magnesium
Phospherus
Potassium
Sodium
Zinc
Copper
Manganese
Vitamins C, B1, B2, B3, B6, E
Pantothenic acid
Fiber
Folate
Phytochemicals beta-carotene, alpha-carotene, lutein, monoterpenes, tocopherols, cryptoxanthin, ferulic acid, myritic acid and phytic acid
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

HERE’S THE SCOOP ON ALCOHOLIC DRINKS—FRUITY OR OTHERWISE

With the holidays fast approaching, I feel there are some myths about alcohol that could use a little "de-mythifying." Some of the more recent ones are listed below:
*Wine is a food, not an alcoholic beverage.
*Organically grown wines are pure and thus don’t cause hangovers.
*Cocktails with vodka and pureed fruits are healthy—you can safely drink your dinner.
*Daiquiris and other fruity cocktails are extra-healthy because they’re higher in antioxidants.

Well, I have a newsflash: Not one of the above statements is true. If you drink too much alcohol, you will suffer from a hangover the next day, pure and simple. It’s the alcohol that does it. No matter how much fruit you have in your drink, the alcohol is what will give you that queasy stomach and booming headache. Even the liquor industry admits that “organic spirits” is a meaningless term. Far from being good for you, fruity drinks encourage you to overindulge.

Some tricks to try that will help you avoid the next-day blues following a big party:
*Stay hydrated. Alcohol is very dehydrating. Try drinking a glass of water, plain juice or even a soft drink between each alcoholic drink.

*Stock up on your vitamins, especially B-complex. Alcohol strips the body of these. Take a vitamin B-complex tablet with a full glass of water just before you hit the sack after your big party, and the next morning your hangover should be minimal if it’s there at all.

*Best tip of all, make that drink last. Try sipping it very slowly and play a game with yourself to see how long you can enjoy the first one before you ask for a refill.

I hate to be a wet blanket, but realize that alcohol is a poison. Like any other poison (think arsenic, strychnine, nicotine, etc.) it can be tolerated by your marvelous body in small doses, but the larger the dose, the harder it is for your system to metabolize and the more likely you’ll wind up suffering the consequences the next day.
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

FATHER OF AEROBICS SPEAKS OUT ABOUT FITNESS

A couple of years ago, Kenneth Cooper, M.D., MPH, and the founder and head of Cooper Aerobics Center in Dallas and CooperLife, a residential healthy-living community in McKinney, Texas, broke his leg in a skiing accident. He was 74 years old. Up until that moment in time he had followed a regular, scheduled regimen of exercise. During the recovery period he says, “I became depressed, I gained weight, I felt my quality of life had gone downhill.” But as he slowly returned to his normal level of activity, he started feeling better and better. “I’ve had to substitute fast walking for running, but that doesn’t really make any difference,” he says. “Once I was moving again, my heart rate went down … I returned to my normal weight … my depression lifted. I felt great again.”

He says this proves “Even seniors like me can modify their exercise programs to compensate for injuries and other health problems and continue to stay active. I’m still working 50 to 60 hours a week and exercising at least an hour a day. You can get healthier as your get older. What’s more, to a great extent, you control whether this happens—not your doctor, not your insurance company, not the government.”

“We know from many studies that fitness is the single most important predictor of health and quality of life at any age. In general, people with the highest levels of fitness have the highest quality of life,” avers Cooper.

BENEFITS
Listed below are some of the benefits of fitness:
*Healing—If you’re an older adult who exercises regularly, skin wounds heal faster. It might also help you recover from other ailments.
*Cancer protection—Exercise lowers your risk for every cancer.
*Strong bones—Weight-bearing exercise, such as walking or running, lowers your risk of excessive bone loss after age 50.
*Longevity—Being fit can add three years to your life and you are 65 percent less likely to die prematurely than someone who is unfit.
*Mental health—Up your exercise quotient and you’ll improve your mental health.
*Physical function—You can delay by several years the age at which you develop even minimal disability by establishing good health habits today.

MOTIVATION
Dr. Cooper says, “In my many years of medical practice, I’ve heard, over and over again, the same six reason for not exercising, to the point where I’ve developed an acronym for them—TEMMPF. No time, no energy, no motivation, no money, no place, no fun.
*No time—Build exercise into your daily routine. Take the stairs instead of the elevator, pace while you’re talking on the phone, exercise while watching TV, etc.
*No energy—Just take the first few steps. It will energize you to take the next steps and to keep on going.
*No motivation—A sincere decision to keep your quality of life high is a big motivator. Think about the things you love to do. Getting fit and staying that way means you’re more likely to be able to continue doing them.
*No money—All you have to do is get out and go for a 30-minute walk three times a week. A gym membership or an expensive trainer is not necessary.
*No place—You can walk anywhere, in a mall, in your house or back yard, march in place while watching TV.
*No fun—Saying you’re bored by your fitness program is just an excuse. Find a walking group, listen to music while you walk, dance in your living room.

Cooper says, “Fitness is a journey, not a destination. If you keep it up for the rest of your life, you’ll find that you can build muscle mass and improve your overall fitness at any age, even if you’ve never exercised before.”

*Start your fitness program at any age.
*Continue your program as you age.
*Adjust your program to meet your changing needs and interests.

Dr. Cooper’s latest book, written with his son, Tyler C. Cooper, M.D. MPH, is Start Strong, Finish Strong (Avery, Sept. 6, 2007).

For more information, take a look at www.cooperaerobics.com or click on the amazon.com icon on this page to find out more about his latest book.
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

NEW LASER SEEMS LIKE SCI-FI, BUT IT’S HERE TODAY!

How would you like to have an energy beam directed on your body that could kill invasive microorganisms that were making you sick? No drugs or antibiotics, just pulses from an infrared laser? Sound like something out of Star Trek? Well maybe so, but we don’t have to wait for the future to reap the advantages, because the device, called the Femtosecond laser, is here now!

Physicists in Arizona State University have designed a revolutionary laser technique that can destroy viruses and bacteria without damaging human cells. The principle is based on the fact that human cells have differently structured protein coats from the invading cells. The Femtosecond laser pulses, through a process called Impulsive Stimulated Raman Scattering (ISRS), produce vibrations in the protein coat of the disease-producing organisms, something like the effect of a high-pitched noise shattering glass. This destroys the bacteria and viruses, leaving the body cells undamaged.

“Although it is not clear at the moment why there is a large difference in laser intensity for inactivation between human cells and microorganisms such as bacteria and viruses, the research so far suggests that ISRS will be ready for use in disinfection and could provide treatments against some of the worst, often drug-resistant, bacterial and viral pathogens,” says Professor K.T. Tsen from Arizona State University.

Hospitals could be using the Femtosecond laser now to disinfect blood supply or other biomaterials and for the treatment of blood-borne diseases such as AIDS and Hepatitis.

This information comes from Institute of Physics (2007, November 2). Revolutionary Laser Technique Destroys Viruses And Bacteria Without Damaging Human Cells. ScienceDaily. Retrieved November 4, 2007, from http://www.sciencedaily.com/releases/2007/11/071101084950.htm

Photo credit: Image courtesy of Institute of Physics.
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

A NEW ROLE FOR CURRY

Here’s some exciting news for those who have been diagnosed with Alzheimer’s disease (AD) and their loved ones. An ingredient in the common spice curry (or turmeric) has been shown to aid the body’s immune system in eliminating brain abnormalities, according to Mind, Mood & Memory, a health newsletter published by Massachusetts General Hospital and the July 16, 2007, issue of Proceedings of the National Academy of Sciences. This finding may help explain reports of a lower incidence of dementia among groups who regularly consume turmeric in their diet.

Researchers harvested blood samples from individuals with AD and demonstrated in laboratory cultures that immune cells called macrophages were impaired in their ability to clear beta-amyloid, possibly because of genetic abnormalities. However, once the macrophages were treated with a synthetic version of the active ingredient in turmeric—bisdemethoxycurcumin—the ability of the cells to eliminate beta-amyloid was significantly improved.

Although further research is needed to confirm these preliminary findings, and to test the action of an oral dosage of the active ingredient, the research is important for two reasons: It sheds new light on the role that the immune system may play in AD and opens the way to new treatments.

For more information, click on www.pnas.org/cgi/content/abstract/104/31/12849.
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

ARE EXPENSIVE RUNNING SHOES WORTH THE PRICE?

No, according to a recently released article in The British Journal of Sports Medicine (BJSM) announcing that expensive running shoes are a waste of money. This is validation for all of us who have found through our own personal experience that cost does not always equal comfort. Perhaps, however, not such happy news for the manufacturers of high-end sports shoes.

The objective of the investigation was to determine if more expensive running shoes provide better cushioning of plantar pressure and are more comfortable than low-cost alternatives from the same brand. Three pairs of running shoes were purchased from three different shoe companies at three different price ranges: low, £40-45 (around $82 to $93); medium, £60-65 (around $124 to $135); and high £70-75 (around $144 to $155). A device called a Pedar measured and recorded the in-shoe plantar pressure. Comfort was assessed with a 100 mm visual analogue scale. While the 43 participants ran on a treadmill, a follow-up study was then conducted to see if shoe cushioning and comfort were comparable to walking.

The scientists concluded that low and medium cost running shoes in each of the three brands tested provided the same (if not better) cushioning of plantar pressure as high-cost running shoes. And get this—the researchers also announced that “comfort is a subjective sensation based on individual preferences and was not related to either the [measured] distribution of plantar pressure or cost.” Hmmm-mm … I could have told them that.

The study took place at the Institute of Motion Analysis & Research, University of Dundee, UK. The conclusions of this study were accepted by BJSM in August of 2007 and published in their Online First entity on the Internet in October, 2007. The authors of the study are Richard Thomas Clinghan, Graham P. Arnold, Tim S. Drew, Lynda Cochrane and Rami J. Abboud.

For more information click on www.bjsm.bmj.com.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

CALCIUM SUPPLEMENTATION DOES HELP PREVENT FRACTURES

Well, it seems the jury is in … again. Taking supplementary calcium does, indeed, increase bone mineral density (BMD) and give people a little added protection against fractures. In recent years experts have been split on the issue of whether supplementary calcium gives any added protection, but a study completed at the University of Western Sydney, in Sydney, Australia, headed up by Benjamin Tang, M.D., and reported in The Lancet, concluded that calcium supplements, whether taken with vitamin D or not, reduce the risk of fractures by 12 percent. In addition, they found that protection doubles when the supplements are taken correctly (see below).

The investigators arrived at these findings by culling through the results of 17 studies, composed of 52,625 people who were over 50 years of age. Most of the study participants took calcium or calcium plus vitamin D, which helps the body absorb calcium, for an average of 3½ years.

The best way to consume calcium: The National Osteoporosis Foundation, www.nof.org, recommends that you ingest a total of at least 1,200 mg of calcium and 800 to 1,000 IU of vitamin D, in three doses throughout the day and take with meals for best absorption.

Personally, I drink a glass of milk several times a day and make sure I get about 20 minutes of sunlight on my skin daily for the vitamin D. Then for good measure, I take a supplement of about 600 mg of calcium and a multi with 400 IU of vitamin D. If I can’t make it outdoors for a couple of days, I increase the vitamin D intake through supplementation. I’ve found that calcium supplements cause constipation, but I would rather take a laxative once in awhile than take a chance on having a hip fracture later on in life.

Many people believe that hip fractures in the elderly are caused by falls. In reality just the opposite is true—the fracture occurs first, then the individual falls. This is because the bones have become too fragile to support the weight of the body.

Weight-bearing exercise in addition to supplementation helps to keep bones strong too. Walk 30 minutes a day on most days and lift weights at least twice a week. Researchers make a point that compliance is an important factor. As with any health issue, the primary step is in your hands. You have to pay attention to your own care and be consistent if you expect to prevent future problems.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

FOLK MEDICINE: APPLE JUICE TREATMENT FOR GALLSTONES — AN EASY APPROACH

By Guest Blogger Tim Wang

Certain people are bothered occasionally by gallstones consisting usually of cholesterol that precipitates out of the bile and collects on the floor of the gallbladder. Gallstones also can consist of calcium salts. Once in awhile stones will travel to the bile ducts, and if they are large enough, cause discomfort. The stones often pass on through to the small intestine without incident and are subsequently eliminated.

However, stones blocking bile ducts can lead to a severe or life-threatening bacterial infection of the bile ducts, the pancreas or the liver. Note: If you are in extreme pain or are running a fever, do not use the following method, but instead go to urgent care or consult your doctor immediately!

1. Wash 10 medium-size, fresh apples, cut them into quarters and remove seeds. Put the apple quarters through a juicer to extract 4 cups (or if you use metrics, 1,000 cc) of apple juice.

2. Drink 1 cup of apple juice four times a day, in the morning, afternoon, evening, and before bedtime. Ideally use it before meal or between meals. Do not ingest it immediately following a meal. Maintain your regular diet, but go easy on fats.

3. Follow the above directions for five consecutive days, 4 cups (250cc) per day.

4. Stop drinking apple juice on the sixth day. Do not eat dinner on that day. Between 6:00 and 8:00 p.m., dissolve 1 or 2 teaspoons of epsom salts (available in drugstores) in 1 cup (250cc) of water. Drink it on an empty stomach. Around 10 p.m. squeeze one or two medium-size, fresh lemons to get about a half cup (125cc). Add a half cup of olive oil (about 125cc), blend the two together well and drink the mixture on an empty stomach. After drinking it, lie down on your right side. While you’re lying in this position, place a hot towel or a heating pad over the lower right rib cage. The feeling of distension means the ducts are expelling the stone(s).

5. After you get up in the morning on the seventh day, drink a glass of cool water (250cc or less) on an empty stomach. When you feel the urge to go, relieve your bowels. Under the normal circumstances, several emerald-colored gallstones will be emitted and will be floating on the surface of water. The size of the gallstones may vary, from as small as grain of sand to as large as the upper part of a thumb. Feeling uncomfortable in the abdominal area is normal. Rest for one or two days and the discomfort will disappear.

If gallstones bother you, do this easy treatment on a regular basis. Eat healthy and exercise. Avoid overeating fat.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as diagnostic or prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

A SIMPLE WAY TO PROTECT YOURSELF FROM INFECTION

I guess by now most of you have heard media reports about MRSA (or methicillin-resistant Staphylococcus aureus) infection being on the rise; some people still refer to it as a “staph infection.” About 10 to 15 years ago a strain emerged that has been dubbed community-associated MRSA (CA-MRSA). The organism is one that rapidly evolves, outwitting most antibiotics, (Vanomycin is one of the few left that is still effective against hospital strains).

About 30 percent of the population are carriers. That means healthy people harbor colonies of the staph bacteria on their skin and around their noses, yet suffer no ill effects. They can pass the germ on to others, however, who may not have as high an immunity level. Staph bacteria are usually harmless unless they enter the body through a cut or other wound, and even then in healthy people they usually cause only minor infections. But in the population with compromised immune systems, such as older adults, those who are HIV positive, or people on various kinds of immuno-suppressants, MRSA or CA-MRSA can cause serious skin and soft tissue infections and a serious form of pneumonia. By the way, the combination of flu and pneumonia is the eighth-leading cause of death in the USA.

With cold and flu season rapidly approaching [colds and flus are caused by viruses, which lower our immunity and make us more vulnerable to staph and other infectious bacteria], one simple thing that many of us can do to protect ourselves and others is to frequently wash hands or disinfect them with alcohol gels. Studies have shown that despite the proven health benefits of hand washing, many people still don’t practice this habit, even after they use the toilet. You can pick up germs by touching anything that is accessed by the public at large, door handles, gasoline pumps, counter tops, pens, key pads on ATMs, etc.

The Mayo Clinic recommends the following as the proper method of hand washing with soap and water. By the way, you don’t need antibacterial soap; it’s been proven that it is no more effective than regular soap, and its use actually may lead to resistant strains as well.
*Wet your hands with warm, running water and apply liquid soap or use clean bar soap [in my opinion liquid soap is safer]. Lather well.
*Rub your hands together vigorously for at lest 15 to 20 seconds. [I’ve found that singing the Happy Birthday song at a normal tempo is just about the right timing.]
*Scrub all surfaces, including the backs of your hands, wrists, between your fingers and under your fingernails.
*Rinse well.
*Dry your hands with a clean or disposable towel.
*Use a towel to turn off the faucet.

Sometimes you may not have access to soap and water and that’s when alcohol-based sanitizers come in handy. They are also easier on skin than frequent washing because they contain softeners. Just make sure you’re using a sanitizer that contains at least 60 percent alcohol. Following is the proper technique for using sanitizers:
*Apply about ½ teaspoon to the palm of your hand.
*Rub your hands together, covering all surfaces including your wrists, until they’re dry.
*Teach your children to wait until the alcohol evaporates before they touch anything. (Little ones are often in a hurry.)

To help protect your children and the rest of your family from frequent infections, teach them to wash their hands often and set a good example for them by doing so yourself.

Always clean your hands:
*When they have any visible dirt
* When using public restrooms, such as those in airports, train stations, bus stations and restaurants
*After using the toilet
*After changing a diaper—wash the diaper-wearer’s hands, too
*Before and after touching a sick or injured person
*Before and after treating wounds or cuts
*After touching animals or animal waste
*Before and after preparing food, especially before and immediately after handling raw meat, poultry or fish
*Before eating
*After handling garbage
*After blowing your nose
*After coughing or sneezing into your hands
*Before inserting or removing contact lenses

For more information, click on www.mayoclinic.com/health/hand-washing/HQ00407.

________________________________________________________ Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

REMEMBER: YOU ARE WHAT YOU EAT

Following are a few little examples of food knowledge that demonstrate the kind of awareness all of us need to develop if we’re going to avoid the recent prediction from Klim McPherson, Visiting Professor of Public Health Epidemiology at Oxford University, which states that by 2032 half of the population will be obese, www.sciencedaily.com/releases/2007/10/071019134055.htm. 

*An order of Fettuccine Alfredo can have as much saturated fat as three pints of butter almond ice cream.

*The word salad can be deceiving … a taco salad is packed with 870 calories and 46 grams of fat, including 16 grams of saturated fat—80 percent of the daily recommended allowance!

*There are 38 ingredients in some chicken nuggets, including tertiary butylhydroquinone, a form of butane, used as a preservative.

*Two slices of pan pizza with ham has less saturated fat than two slices of plain cheese pizza.

*Chinese food is considered by many to be healthier than fast food, but an order of Kung Pao Chicken can contain as much fat as four quarter-pound hamburgers.

*An order of beef and cheese nachos can have as much fat as 10 glazed doughnuts.

*You would have to walk briskly for 4 ½ hours to burn the calories found in a double cheeseburger with an order of fries.

*The unhealthiest choice at some fast-food places is not fried chicken, but chicken pot pie, which contains770 calories and 40 grams of fat, including 15 grams of saturate fat.

*You consume almost twice as many calories when you eat a double cheeseburger and fries than you would if you ate the same weight amount of pasta and salad.

*A chile relleno dinner can contain as much saturated fat as 27 slices of bacon.

Read labels, think before you eat and make yourself aware of what it is you’re putting in your mouth. Try to eat fresh as often as possible, by that I mean stick with chowing down on nature’s tasty little packages that are as close to the original form as possible. And, finally, get off the couch and move that booty.

Oxford University (2007, October 22). At Least Half Of Population Will Be Obese By 2032, Report Predicts. ScienceDaily. Retrieved October 22, 2007, from http://www.sciencedaily.com/releases/2007/10/071019134055.htm
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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

WHAT, ME WEIGHT TRAIN? I’M NO JOCK!

In spite of all the evidence that has come to the fore nowadays about how beneficial resistance training (another name for weight training) is for us, many people still harbor images of overdeveloped, testosteronic bullies hogging the weight room of the local gym. And yes, indeed, while there is a subculture of people who pump iron to develop muscle for competitive purposes, most of them are lovely folks, and they are not the mainstream anyway. So don't be timid ... pay a visit to the nearest gym and take a tour. Our model in these photos is 64 years old! She's a great testament to how weight training can keep us young.

Research shows that it’s never too late to start. Men and women in their 80s and beyond benefit from resistance training just as the younger set does. If you don't want to, you don’t really need to go to the gym, either. You can weight train in your own home by using your own body weight, such as in push-ups or modified push-ups (some body weight supported by your knees instead of on your toes), sit-ups, chair squats, etc. You can purchase a set of dumbbells or resistance bands for not a lot of money at your nearest sports supply store. If you’ve never worked out with weights, it’s probably better to get clearance from your doctor before you start, but all it really takes is some common sense. To paraphrase Dirty Harry, “A man’s [and woman] gotta know his [or her] limitations.”

One key to preventing injury and getting the most bang for your buck is expressed in a four-letter word—form. Engaging your core muscles and doing the moves slowly and with determination will maintain form and give you better results, while protecting your joints and connective tissue. Check your local bookstore for the plethora of workout books or CDs and choose those that look right for you or try www.amazon.com. You can also run an online search using "fitness" as your key word to find sites that show many exercises and how to do them correctly. Or go to the nearest gym and hire a trainer for a few sessions to get on track. It’s always a good idea to ask personal trainers about their background, experience and the certifications they hold, though. There are some out there who are dangerous because they don’t know what they’re doing. You can also go online and check with organizations such as American Council on Exercise www.acefitness.org or www.acsm.org to see if they have any certified trainers in your area.

Following are some benefits of resistance training:
*Helps prevent osteoporosis
*Because muscle tissue is more metabolically active than fat tissue, it consumes more calories, thereby helping with weight control
*Helps to maintain eye health
*Maintains proprioception, the normal awareness of one’s own posture, movement, balance and location
*Has been linked with lower incidence of colon cancer
*Helps seniors maintain their independence, through functional strength, to do daily tasks such as carrying grocery bags or doing housework
*Improves sexuality for both women and men*

Some sites you might want to take a look at include: www.over40-fitness.com, www.acefitness.org, www.sciencedaily.com/news/health_medicine/fitness/, www.fitnessonline.com or www.fitness.gov.   

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

WALKING IS THE BEST MEDICINE!

Exercise is in the news again. And once again the word from public health officials, medical organizations and doctors is that movin’ that booty improves the likelihood of longevity as well as the quality of life throughout that same life extension. So what kind of physical activity do they recommend? The oldest and simplest one on earth—walking!

From the Archives of Internal Medicine comes word on research that suggests to become aerobically fit, people should walk at a hard intensity (65 to 75 percent of their target heart rate) for three or four days a week; or, if you cannot do that, walk at moderate intensity (45 to 55 percent of THR) five to seven times a week. Following are some really good sites that will fill you in on THR: www.americanheart.org, www.healthchecksystems.com/heart_results.asp and www.health.msn.com.

Mayo Clinic Proceedings recently published results of a Japanese study confirming that moderately-paced walking of about 3.1 miles per hour may not be enough to increase aerobic fitness. So the idea is to ratchet up the intensity of your walk so that there’s a little huffing and puffing going on. Another key is to do intervals, in other words, after a walking warm-up of three to five minutes, you walk for three minutes at a low intensity (about 40 percent of your peak aerobic capacity), then speed it up to high intensity (about 70 percent of peak capacity) for three minutes. Alternate the low and high intensity intervals five or more times.

Pumping your arms helps to increase aerobic challenge. Bending your arms at the elbow, bring the arm opposite your forward leg to the front and then alternate, for example left leg, right arm forward at the same time as you stride along. Keep your hands relaxed—no fist clinching—and don’t let your hands cross in front of your chest, that will slow you down. Another method to bump up benefits is to use walking poles. Click on the
www.amazon.com logo on this page or take a look at www.keenfit.com, www.walking.about.com or www.rei.com.

So there you go, that’s the recipe for gaining extensive health benefits and longevity.

Following are some of the benefits gained by this simple strategy:

*Preventing weight gain if you walk 30 minutes a day for a total of 10 to 12 miles a week (Duke University)

*Knocking about 20 years off your declining lung capacity if you’ve been sedentary

*Women who walk briskly for three or more hours per week reduce their risk of heart attack by 30 to 40 percent (Nurses’ Health Study)

*People who walk three of more times a week improved their ability to walk and slowed the progression of peripheral artery disease (Northwestern University)

*Increase reaction times and cognitive abilities (Nature and Journal of the American Medical Association)

*Improve bone density to stave off osteoporosis in both women and men

*Lower blood pressure

*Improve bowel motility

So grab your walkin’ shoes and poles and let’s get going! I’m going out for my constitutional right now!
________________________________________________________________________________________ Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

NATURAL IS BETTER WHEN IT COMES TO CALCIUM

This from The American Journal of Clinical Nutrition and Duke Medicine Health News: New research tells us that ingesting calcium from a food source rather than taking a pill is better for your bones. Post-menopausal women who get most of their daily calcium needs supplied by milk, yogurt (one cup has about 300 milligrams of calcium), green leafy vegetables and broccoli (one cup = 70 milligrams) were found to have healthier bones and higher bone density than those who get their calcium primarily from supplements.

These findings stand in spite of the supplement takers having higher average levels of calcium. Researchers point out that calcium from dietary sources is better absorbed by the body, which may explain the difference.

For those who suffer lactose intolerance, soy, rice or almond milk also has calcium as does calcium-fortified orange juice.

Keeping your system slightly alkaline by eating lots of green vegetables also seems to help allay the calcium resorption factor.

Many studies on osteoporosis are done on women, but older men as well need to boost their calcium consumption to keep bones strong.

Exercise is important too for maintaining strong bones. More on that in the next post two days from now.

Let us hear from you: leave a comment or e-mail me at lavonne.taylor@sbcglobal.net.

You may want to click on www.healthnewswebsite.com or www.ajcn.org for more information.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

WHAT THE EXPERTS SAY ABOUT CHRONIC CONSTIPATION

It’s not a topic that most of us want to talk about, although that never stopped my mother — bless her — from sharing with her family the trials and tribulations of her own recalcitrant bowel. In spite of its lack of popularity as a polite conversation starter, it seems constipation sends 2.5 million U.S. citizens to the doctors each year. We know from references throughout history that this dysfunction of the large colon has been plaguing humans since ancient times. Because of constipation’s enduring quality, many longstanding myths and beliefs have grown up around the condition. And these beliefs have persisted despite the absence of scientific evidence proving them true.

In a recent article published by the American Journal of Gastroenterology, experts took a hard look at these long-held beliefs and debunked most of them. Below you’ll find a list of some of the most common beliefs and the reasons they’re not true:

1. If I don't get that stuff out of me, it's going to poison my system. The researchers note there is no data to show that when stool remains in the body for an extended time it poisons the colon. Likewise, there’s no evidence to prove that cleansing the colon regularly can reverse the symptoms or that it is even beneficial. The experts recommend avoiding colonics, see www.johnshopkinshealthalerts.com. They are not only ineffective in the long run, they might actually be damaging, which breaks a basic rule of good medicine: First, do no harm.
2.    Increasing fiber intake will encourage my bowels to be regular. The experts agree: “Increasing fiber intake undoubtedly makes stools bulkier and easier to pass, and even increases the frequency of bowel movements, but the role of fiber in the treatment of constipation has been exaggerated. Indeed, there are no studies to show that a lack of dietary fiber is responsible for chronic constipation. And too much fiber may actually make symptoms worse for some people.”
3.    If I don’t drink enough water, I’ll become constipated. It has been suggested that low intake of fluids might lead to constipation, and that by drinking more fluids people may soften and enlarge hard, small stools. But, according to the investigators, “… there’s no scientific evidence for this either, and it appears that increasing fluid intake won’t help constipation unless you’re severely dehydrated.”
4.    I can get addicted to laxatives. “Urban legend says you can get addicted to laxatives and that frequent use increases the risk of colorectal cancer and nerve damage, but the data show otherwise. When used at recommended doses, laxatives are safe and nonaddicting.” There is this caveat, however, if you need to take laxatives for more than a week at a time, you should see your doctor for further advice.
5.    One belief they do support, however, is that physical activity is beneficial for some people. “One idea that does hold scientific weight is the link between physical activity and constipation. In elderly and sedentary people, increasing exercise may relieve some of the symptoms of mild constipation. Still, it is unlikely that stepping up activity will have much effect on severe [italics mine] cases of constipation.”

On a personal note, one thing I have found that really works is Activia. I know I may sound like an advertisement, but I promise I'm not receiving any payback of any kind, other than regularity. This stuff really works, tastes good, does no harm and is inexpensive when compared to medications and laxatives.

Hopefully, this will put your mind (and other body parts) at rest. Bottom line? (Pardon the unintended pun.) Get more exercise and feel free to take a laxative occasionally if your plumbing is really backed up.

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Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

EATING YOUR VEGGIES III

On Monday and Wednesday in Now We Know Why Mom Said "Eat Your Veggies" and It's Good to Eat Your Veggies -- Part II, I wrote about phytochemicals and how important they are to maintaining our health. Today’s post will bring this subject to an end … at least for awhile. So far we’ve covered the large classes bioflavonoids, carotenoids, glucosinolates and organosulfides and many of the subclasses of each. Today we’ll move on to phytoestrogens, then throw in a few other interesting food-source compounds.

Phytoestrogens. This class of phytochemicals affects the body much like the human female hormone estrogen, which protects against heart disease and osteoporosis. In addition to being antioxidant, they also seem to be linked with a reduction in risk of hormone-dependent cancers, but the jury is still out on that. While some early studies have shown a link between high soy intake and reduction of breast cancer development, other later investigations bring that into question. Soy’s estrogenic behavior also seems to help ameliorate hot flashes and night sweats in menopausal women. There are two main subclasses of phytoestrogens: isoflavones and lignans. You’ll find isoflavones in legumes, particularly soybeans; think tofu, soy milk and substitute meat products. Lignans are found in many foods, but mainly in berries, flax seed and grains. In addition, enterolactone a subclass of lignan, seems to be very effective in protecting against breast cancer.

As a footnote to the subject of breast cancer, there are other phytochemicals that are considered protective: citrus oils produce one called limonene and in the glucosinolate family, broccoli and sprouts produce indoles, also helpful.

Other phytochemicals worth mentioning: Bromelain, found in pineapple, aids digestion, but also may help clear blocked arteries and thin the blood. Papain, found in (what else?) papaya, also aids in digestion, can be used as a pain reliever and is the main ingredient in grocery-store meat tenderizers. Chili peppers provide capsaicin, a pain reliever, antioxidant, anti-inflammatory, and it may also help reduce LDL blood cholesterol. The media darling, resveratrol, found in red wine and grape juice, appears to offer protection against coronary disease.  Another phytochemical found in various fruits and vegetables and in licorice, coumarin,  thins the blood, perhaps helping to prevent stroke and heart disease.

So there you have it. As I mentioned at the beginning of this project, there are thousands of phytochemicals, many still to be discovered and studied. But the bottom line to take away with you is to “eat colorful!” Incorporate greens, reds, yellows, oranges, and all the wonderful color nuances in between, into your diet and you can’t go wrong!

Thank you for visiting me here today!

Disclaimer: The purpose of this weblog is information, not to dispense medical advice nor in any way is meant to be construed as prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

IT'S GOOD TO EAT YOUR VEGGIES — PART II

In Part I of my phytochemical glossary "Now We Know Why Mom Said 'Eat Your Veggies,'" I touched on two main classifications, carotenoids and bioflavonoids, then mentioned a few of the subclassifications that we hear and read about in the news so often.

Today we’ll start with another sub-group of bioflavonoids called  flavonols. One member of this sub-group is quercetin, which is an antioxidant found in black tea and red wine as well as in onions, tomatoes, apples, potatoes, grapes and fava beans. Studies have linked high quercetin ingestion with lower risk of heart disease and cataracts. Hay fever is another ailment that may be prevented or ameliorated by quercetin because it has been shown to have antihistamine properties. It’s important to eat the skin, especially of apples, as that’s where the highest level of quercetin is found.

Catechins are another sub-group of bioflavonoids. Green tea has a high level of these antioxidants, which are attributed with slowing down the aging process and protecting the circulatory system from damage.

Glucosinolates: Now let’s move back up the ladder to glucosinolates, which is a broad classification of phytochemicals that act as natural pesticides and were once thought to be toxic to humans. They are found mainly in cruciferous and green veggies such as broccoli, Brussels sprouts, cabbage, kale and cauliflower. Broccoli is a particularly rich source. The glucosinolates break down in our bodies to a substance called sulforaphane, which appears to have a strong anti-cancer effect by stimulating our natural defenses. Science has jumped all over this and is now trying to find a way to genetically inject it into other vegetables so the benefit will be more widespread.

Sinigrin is another glucosinolate that is found in sprouts in large quantities. It works a little differently by suppressing the growth of pre-cancerous cells. Then there is isothiocyanate, which renders harmless the main cancer-causing agents in tobacco smoke (for those of you out there who like to tempt fate by inhaling a serious poison on a regular basis).

Organisulfides. And how about garlic, onions, leeks and chives? These guys are the main providers of organosulfides, which seem to stimulate the immune system, are antioxidant, and appear to fight many cancers, especially stomach cancer. They are also an effective defense against ulcers and heart disease. Garlic is rich in allicin; an antibiotic and antiviral. One of the chemical compounds found in allicin, diallyl disulfide appears to shrink cancerous tumors, and other phytochemicals in allicin help prevent pre-cancerous cells from forming. It also helps to lower LDL (low-density lipoproteins), raise HDL (high-density lipoproteins) and aids in the prevention of blood clots. Who-eee! That’s a lot from these lowly little root vegetables, don’t you think?

In Part III we’ll wind this up by talking about phytoestrogens and a few other interesting phytochemicals.

Hope you’ve had fun with this. I know I have.

Disclaimer: The purpose of this weblog is for information only and not to dispense medical advice nor in any way is meant to be construed as prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

NOW WE KNOW WHY MOM SAID "EAT YOUR VEGGIES"

“Eat your veggies” was not a constant refrain in our house when I was growing up. It wasn’t necessary. In addition to fruit trees in the yard, Dad had a vegetable garden at the back of our property every year, and Mom knew how to cook the vegetables to make them delicious, so all of us kids ate hearty and healthy. This childhood background instilled in me a life-long enthusiasm for fruits and vegetables. Perhaps this “gift” from my parents is one of the reasons I’m so healthy today.

Science has caught up with what my parents knew instinctively, and in doing so their press releases have added many words to our vocabulary that were previously uttered only in laboratories. Terms such as carotenoids, glucosinolates and organosulfides are often sprinkled throughout news items about food. So many 'oids, 'ates and 'ides that we glaze over as we read.

I thought it might be fun to do a mini glossary of some of the terms. We’ll do it in two parts, so watch for part 2 on Wednesday:

Phytochemical—phyto means plant and we all know what chemical means. There are literally thousands of different kinds of phytochemicals in the plants we eat. They are what give the plants their characteristic colors, flavors and odors. Most plants have high amounts of these chemicals. Some are antioxidants and others work in other ways to block harmful cell reactions.

Carotenoids—the orange pigment in carrots, sweet potatoes and other yellow, orange or dark green veggies. This little gem is considered an antioxidant and converts to Vitamin A in the body. The carotenoid group of compounds number about 600 and all of them are potent antioxidants. One of the most written about in recent years is lycopene, the red pigment in tomatoes, red grapefruit and watermelon. Strangely enough cooking it, as in pasta sauce or catsup makes it even more active. Another is lutein found in dark green leafy vegetables, black currants and potatoes. Following are a few more: beta-cryptoxanthin found in mangoes, capsanthin in red bell peppers, phytoene in winter squash and pumpkin and canthaxanthin found in mushrooms.

Bioflavonoids or flavonoids—there about 6,000 of these little guys. At one point in history, they were classed as vitamin P, then dismissed as of no significance, but now they've made a comeback. They seem to be most potent in fruits and sweet vegetables, perhaps because the sugars help with absorption. Flavonoids give oranges and other citrus fruits their color and help with the body’s use of vitamin C. The main purpose that has been discovered so far is for cancer prevention, but different flavonoids have different roles. Taxifolin and rutin are two important flavonoids found in citrus. Ellagic acid is found in greatest amounts in strawberries, blackberries, cherries and grapes. Researchers have found that it helps block the action of cancer-inducing cells.

Okay, Class, that’s enough for today. I hope my little seminar has been helpful. Wednesday we’ll talk about a few of the other phytochemicals in our arsenal of great health.

MAYBE A LITTLE ZAFTIG IS NOT SO BAD AFTER ALL!

How wonderful! At last I can feel positive about having a little meat on my bones! It turns out that recent research completed by scientists at the University of California in San Francisco shows that women who fall into the “overweight” category as determined by their BMIs (body mass index) have the lowest mortality rates. To find out your own BMI go to www.nhlbisupport.com/bmi.

If your BMI is:

• less than 18.5 you’re considered underweight
• 18.5 to 24.9 category, you’re of normal weight
• 25 to 29.9 places you in the overweight corner
• 30 and over is considered obese

For eight years, the researchers investigated the relationship between body size and mortality in 8,029 women whose ages were above 65 as part of the Study of Osteoporotic Fractures. The authors of the study found that the women with BMIs ranging 24.6 to 29.8—mostly overweight—had the lowest mortality rates.

In 2006 a large British study of older women and men reached similar conclusions. The UK investigators also found that many people whose BMIs were solidly in the normal weight range were among those who had the highest mortality rates! The research seems to show that as people age, a bit of excess weight may be advantageous. One theory is that falling into the normal weight range may indicate frailty, nutritional deficiencies or a weakened immune system.

The studies do have some shortcomings, however.

• One is that they involved mostly Caucasians and the results may not apply to people of other ethnicities.
• Another is that the follow-up time may have been too brief—eight years in the California study and six year in the British one—to reveal the full impact of overweight.
• Third, both studies focused on mortality, but being overweight can lead to ailments such as gallbladder disease, stress incontinence or osteoarthritis. Plenty of studies out there link overweight to heart disease, diabetes and some cancers, etc.

The evidence presented by the recent studies is not compelling enough to motivate the National Heart, Lung, and Blood Institute to change its guidelines. However, the bottom line is that the studies provide a hint that changes may be in the wind.

www.health.harvard.edu

DENTAL HEALTH MEANS MORE THAN JUST A BEAUTIFUL SMILE

 One thing most of us have in common is that we want to look and feel our best! Whether it’s a new hairstyle, time set aside for the gym or new clothes, the intent is the same ... to maintain self-esteem. And an important part of self-esteem is having great-looking pearly whites! But there are more important reasons to keep your teeth and gums healthy than just good looks.

The New England Journal of Medicine reported that inflammation found in gum disease causes the liver to produce C-Reactive protein, which is an indicator for future heart problems. Diabetics with gum disease are in danger of higher mortality and pregnant women with a high level of periodontal bacteria in their mouths are at risk for delivering pre-term, low-weight babies, according to The Journal of Periodontology. Gum disease (periodontitis) can occur at any time, and by age 35, three out of four adults have some form of it. “The news about gum disease and its connection to our overall health continues to come up again and again in research and medicine,” says Dr. Chris Kammer, DDS www.aboutcosmeticdentistry.com. “It’s time to get serious about the disease that most Americans still do not take seriously.”

There are two stages of gum disease, gingivitis and periodontitis:

• The first, gingivitis, is an inflammation of the gums caused by bacteria in plaque (the sticky stuff you feel on your teeth when you haven’t brushed for awhile). If plaque is not removed every day, it builds up and hardens into calculus (also called tartar), which causes the gums to become red, swollen and to bleed when brushed.
• If left untreated, gingivitis progresses into periodontitis, an infection caused by toxins and volatile sulfur compounds that come from the bacteria living in the calculus surrounding the teeth. The toxins begin to destroy the gum and bone that support the teeth, and will continue insidiously and painlessly until treated or the teeth fall out.

Gingivitis and periodontitis can be prevented easily by regular visits to your dentist followed by proper and consistent flossing and brushing at home. Experts recommend brushing and flossing at least twice a day and no more than three times. Use a soft-bristle brush and  hold it as you would a pen to help avoid the tendency to brush too hard, which can make the gums begin to recede over time. Using an electric toothbrush removes plaque more efficiently. And brushing for at least two minutes at a session is also advised, so turn on your favorite tune and brush until it ends, or buy an electric brush with a built-in timer. Check out www.colgate.com or www.mayoclinic.com/dental for more tips on proper technique.

“Just as you must exercise your body to keep it in shape, you must exercise your gums to keep them healthy. You do that best by brushing and especially flossing. You don’t have to floss all of your teeth, just the ones you want to keep,” says my friend Myron Bromberg, DDS with a smile.

For more information click on www.ada.org or www.kidshealth.org.

LOSE WEIGHT & GET FIT 10 MINUTES AT A TIME!

In 1997, Dr. Glenn Gaesser published Big Fat Lies: The Truth About Your Weight and Your Health (Fawcett Columbine), which pretty much shook the establishment’s view about how unhealthy it is to be “fat.” Of course, extreme obesity brings health risks, but on the other hand, as Dr. Gaesser says, thin does not necessarily equate with being healthy either. There are many overweight people out there, who, because they get up and “move it,” are fitter than their skinny-minnie peers who do not.

Then in 2001 he did it again … he came out with The Spark: A Revolutionary New Plan to Get Fit and Lose Weight 10 Minutes at a Time (Simon and Schuster) and later (Rodale). WOW! How fantastic that I can weight train in the morning for 10 minutes, sneak in 10 minutes of cardio on my lunch break and then do some stretches at night while I watch TV and voila! And I can mix and match these segments almost any way I want as long as the total adds up to 150 minutes a week. The key:  stick with it and I will be fit as a fiddle for the rest of my life. It’s a simple strategy and it seems to work. He makes it so easy for folks they can’t possibly find excuses to avoid exercising. Oh, there is one more point ... Gaesser recommends eating at least 25 grams of fiber a day.

He spells out the exact cardio and resistance exercises and stretches to do. In chapter three he details self-tests that everyone must undertake to make sure the plan works optimally for them. Then he also includes a week of sample exercise plans and menus in Appendix A and some dynamite recipes in Appendix B. He makes it so easy anyone can do it, even The Queen of Inertia … me!

You might want to take a look at www.thinkmuscle.com/articles/, www.acsm.org, www.over40-fitness.com or click on www.acefitness.org/getfit and then go to their “Exercise Library” to get instructions on how customize your workouts. Also for a great interactive guide to healthy active living, visit www.prevention.com and check out www.amazon.com for Gaesser’s books.

About Glenn Gaesser, Ph.D.
Glenn Gasser, Ph.D., is an associate professor of exercise physiology and associate director of the adult fitness program, at the University of Virginia. Dr. Gaesser is a Fellow of the American College of Sports Medicine (ACSM), is a member of its Board of Trustees, and is an associate editor of ACSM’s journal Medicine and Science in Sports and Exercise.

He graduated Phi Betta Kappa from the University of California, Berkeley in 1972, where he stayed on to complete both his M.A. (1975) and Ph.D. (1978) with a specialization in exercise physiology.

Dr. Gaesser has appeared on Good Morning America, ABC’s 20/20, World News Tonight, NBC Nightly News, CNN, Home and Family, and Leeza. He has been a guest on dozens of radio shows in North America, and has been interviewed for numerous newspapers and national magazines, including a Newsweek cover story (April 21, 1997).

The following is a cover endorsement from my friend and colleague, Barbara Harris, former editor in chief at Shape magazine: “A superb guide that introduces a new system of improving health and fitness … The Spark’s program makes achieving a healthy weight and lifestyle possible. It is simple, realistic and can work for everyone. This book holds the promise: improving the health of our nation by improving the quality of the lives of all Americans by getting Americans moving.”

Disclaimer: The purpose of this weblog is not to dispense medical advice nor in any way is meant to be construed as prescriptive. Always check with your physician before beginning any new program or trying any of the items discussed in the posts that appear on this site.

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