If you are middle-aged – then up the activity – even a little bit –
A recent study shows that even with just a little activity you are 35% less likely to die early. Interesting because the majority of deaths that can be prevented by activity are in the high-risk group for cardiovascular disease – and that’s the group that is often afraid to get moving. Thirty minutes a day of walking, gardening or even gentle dancing can cut your risk of early death.
If you have irritable bowel syndrome – 4 tips can help decrease symptoms:
- Stop taking any stimulants- like caffeine and alcohol and also stop using sugar free gum because of sorbitol.
- Limit the lard – saturated fats can slow digestion and worsen irritable bowel syndrome. Cut back on fried foods, creamy sauces, and fatty dairy products.
- Pump up the fiber – Whole grains, fresh fruits and vegetables and even fiber supplements can help things moving slowly.
- Ban the beans – both beans and cabbage are the two top producers of gas
Is there something worse than LDL or the “bad cholesterol” when it comes to plaque and cardiovascular disease?
There are people with fairly low LDL levels that still develop severe atherosclerosis. And for those who do have high LDL level statin drugs can help lower LDL cholesterol levels – this mostly helps to slow the buildup of plaque but rarely causes regression of that plaque; a very-low-fat-diet can shrink atherosclerotic plaque but it is less effective than statins at lowering LDL cholesterol levels. So maybe there is another artery-clogging particle that has been overlooked. Research shows that “chylomicrons” are small particles that may slip under and lodge in arterial walls and play a part in the development of artery-clogging plaque. Statins and diet may have little impact on their development, which also explains the patient with low LDL who has significant plaque disease. This may become an important factor to test for in the future.
If there is one dietary choice everyone at every age should introduce to their daily eating its – fiber, fiber, fiber!!
Fiber is really King – it is material that is generally undigestible by humans, plant based and calorie free. Most foods that contain a measurable amount, are also high in disease fighting value. Many foods contain soluble and insoluble (in water) fiber. Fiber helps to:
- Improves intestinal health
- Helps prevent heart disease
- Helps prevent cancer
- Helps control blood sugar
- Helps control weight
- Helps reduce blood pressure
What to aim for in terms of daily diet? For men - 38 grams daily up to age 50; thereafter 30 grams daily. For women – 25 grams daily up to age 50, thereafter 21 grams daily. Some high fiber foods include: Bran cereal, beans, artichokes, whole wheat spaghetti, pear, rye bread, sweet potato, green peas, blackberries, figs, oat bran, popcorn, stewed prunes, almonds, apples, spinach, banana, broccoli.
Is it the end of the line for trans fats?
Now that ingredient labels will have to show clear evidence of trans fats there will be a push to substitute other ingredients to replace these deadly fats. Some of the options may still have artery clogging possibilities like tropical oils (palm fruit oil, palm kernel oil, coconut oil) depending on how they are processed. What’s a person to do?
- Until mandatory labeling goes into effect, look at nutritional breakdowns as well as actual ingredients to find out if there are trans fats in the product.
- Don’t assume that if one processed food under a brand name is trans fat free, all others are as well – check labels and ingredients of all processed food products.
- Remember that foods with saturated fat are still artery clogging. Saturated fats are any fats in meat and dairy products.
- Limit foods made with tropical oils in place of trans fat oils till we know more about their health impact.
- Remember that restaurants can easily still use trans fats – and many restaurants don’t have nutritional breakdowns of their foods on the menu.
- Be clear that the following foods widely contain trans fats – Margarine, cookies and crackers, fast foods.
So what’s the latest deal with HRT?
- HRT does increase the risk of cardiovascular disease.
- For women who did take HRT long term, the incidence of ovarian and uterine cancer did not appear to be increased significantly.
- HRT does not appear to prevent Alzheimer’s disease
- Even women who have had their uterus removed should not take estrogen alone to prevent chronic diseases.
- HRT is effective short-term treatment for moderate to severe hot flashes. Take the smallest effective dose for the shortest period possible.
- If you are one of the small group of women who experiences menopausal symptoms past 4 years (10% of women do) then you will have to weigh the symptomatic relief you get from HRT against its risks.
- Loss or reduction of sexual desire in midlife and later is not well understood and may not be connected to menopause exclusively. There’s little evidence that HRT or testosterone is effective as treatment. Vaginal dryness can be relieved with HRT but there are other over-the-counter lubricants that work to relieve pain during intercourse without any risk.
- Evidence that herbs like black cohosh help relieve menopausal symptoms is not conclusive. Natural estrogens like Estrace and TriEst and others synthesized from yams appear to help but their long-term safety has not been tested.
How about a “low car” diet?
The more time you spend in the car, the more likely you are to become obese. A study of nearly 11,000 people in Atlanta revealed the following:
- Average driving time was over 1 hour daily. 30% of people drove more than 1 ½ hours; 6% drove more than 5 hours daily.
- For every hour spent in the car the risk of obesity increased by 6%.
- People who lived within walking distance of from shops and offices were 35% less likely to be obese than those forced to drive to work.
- Each mile walked daily translated into an 8% reduction in the likelihood of being obese.
If you have high blood pressure how much alcohol is beneficial or safe?
Keep it to one drink daily if that much and drink with food since it slows the absorption of alcohol. Alcohol consumption can raise blood pressure.
If you are at high risk for breast cancer or have it, how important is your weight?
Very important – in fact keeping your weight under control should be of paramount importance. Research shows that being overweight increases your risk of developing post-menopausal breast cancer. Being overweight when diagnosed with breast cancer or developing a weight afterwards increases chances of a recurrence as well.
If you are worried about an older driver in your family or circle of friends, what to do?
Check his driving skills in the privacy of your home with the new CD-ROM from American Automobile Association. It tests:
- Visual acuity
- Flexibility
- Short-term memory
- Other skills
It can help you decide if its time to stop driving. The AAA recommends testing twice a year with the program. Call 1-516-873-2364 or go to an AAA branch near you.
Should you beware of someone else’s sweat in the gym?
Yes – there is a nasty bacterium floating around gyms called MRSA – Methicillin Resistant Staphlococcus Areus. Here are some safety tips:
- Cover up – a clothing barrier is helpful protection
- Carry two towels – one for you to use and one to wipe down gym equipment.
- Use an alcohol based sanitizer and avoid touching your face
- Launder workout clothes in hot water after workouts.
Have you heard about the latest kidney-screening test?
Kidney disease appears to be sneaking up on Americans. In fact, one in nine of us already have it – possibly unknowingly. Anyone with high blood pressure, anyone with a family history of diabetes, or a family history of kidney disorders is at higher than average risk. A new test may now detect the disorder before it becomes full-blown disease. The urine test, called Accumin, picks up the disease with 98% accuracy. This is so important since kidney disease in its earliest stages can be silent. You can ask for this test yearly – and many insurance companies do cover the cost.
Are you “germ smart”? Did you know that –
- Regular soap kills as many germs as anti-bacterial soap
- Alcohol based sanitizers, used in addition to soap helps give additional protection against “stomach bugs”
- Hot water w/o soap does not kill germs
- Anti-viral tissues can help prevent the spread of colds and viruses an additional 10%
Should you walk uphill or downhill for the best benefits from your walk?
Uphill walking or running helps clear the fats from the blood faster; downhill walking reduces blood sugar faster; hiking either uphill or downhill lowers bad cholesterol – so depending on your family history or current state of health choose your direction carefully and vary it for the other benefits as well.
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Amy Hendel R-PA, the HealthGal. For more information, visit www.healthgal.com |
