November 2011 Natural Health Newsletter
In This Issue:
Regular Soda Drinkers More Violent
Get Gout to Go Away
Watermelon for Weight Control and a Healthy Heart!
Protect Yourself from Colds and Flu
Fight Your Fear of the Gym
Sunshine Important for Growing Bones
Celiac Questions Answered
Pick Your Produce
Regular Features:
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Regular Soda Drinkers More Violent
Teenagers who drink soda are more likely to carry a weapon and act violently, according to new research.
Sara Solnick of the University of Vermont and David Hemenway of the Harvard School of Public Health analyzed data collected from 1,878 14- to 18-year-olds in grades nine through 12 in 22 public schools in 2008.
Those who drank five or more cans of non-diet soft drinks every week were significantly more likely to have also consumed alcohol and smoked cigarettes at least once in the previous month, the researchers found.
Even after taking other factors into consideration such as age, gender and alcohol consumption, researchers found that heavy use of carbonated non-diet soft drinks was significantly associated with carrying a gun or knife and violence.
About 23 percent of those who drank one or no cans of soda a week carried a gun or knife, and 15 percent had perpetrated violence toward a partner. In comparison, among those who consumed 14 or more cans a week, 43 percent carried a gun or knife and 27 percent had been violent toward a partner, the researchers found. Violence towards peers ROSE from 35 percent to 58 percent while violence towards siblings ROSE from 25.4 percent to 43 percent.
"There was a significant and strong association between soft drinks and violence," the study said.
c2011 Times Union (Albany, N.Y.)
Visit Times Union (Albany, N.Y.) at www.timesunion.com
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Get Gout to Go Away
You rarely see charity benefit concerts or 10K runs dedicated to eradicating Gout. But here at The Quiz, we want to help foil this painful arthritic condition by pointing out its association with various foods and supplements. Take our swell quiz.
1. Researchers have analyzed data on nearly 80,000 women over 22 years from the Nurses’ Health Study and found an association between what beverage and Gout?
a) Coffee
b) Soft drinks
c) Vodka
2. Orange Juice with a high fructose level also may pose a risk. According to the Tufts University Health Letter, women with the highest fructose intake had what higher risk of gout than those with the lowest fructose intake?
a) 23 percent
b) 40 percent
c) 62 percent
3. The women in the study who drank an average of two or more sodas daily saw what level of increased gout risk?
a) 62 percent
b) 79 percent
c) 240 percent
4. According to research published in the Archives of Internal Medicine, men who consumed what amount of Vitamin C supplements had a 34 percent lower gout risk than those not taking extra Vitamin C?
a) 500 milligrams
b) 1,500 milligrams
c) 5,000 milligrams
5. Gout has a historical reputation of being a disease of the rich and famous, whose big toes puffed up when they overindulged. Which of the three U.S. presidents below did not suffer from the affliction?
a) Grover Cleveland
b) Bill Clinton
c) William Howard Taft
ANSWERS: 1: b; 2: c; 3: c; 4: b; 5: b
Source: Tufts Health & Nutrition Update; Archives of Internal Medicine; www.healthinplainenglish.com/presidential-diseases/index.htm.
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Watermelon for Weight Control and a Healthy Heart
Watermelon: It’s not just for summer picnics any more. University of Kentucky researchers have been studying the fruit’s juice and results show that it may be good for keeping your weight down and your heart strong.
Sibu Saha, lead investigator on UK’s project, cautions that consumers should not storm grocery stores and start juicing watermelons but should continue to eat a diet high in fresh fruits and vegetables.
UK’s research showed that lab mice with diet-induced high CHOLESTEROL fed a beverage of watermelon juice versus those fed with water showed a decrease in fat mass, plaque formation and CHOLESTEROL level. They also had fewer atherosclerosic lesions - in which the artery wall thickens because of fatty materials such as Cholesterol.
A 2010 study at Florida State University that showed watermelon-associated improvement in prehypertensive patients gave UK researchers some ideas for how such a melon study might be structured, Saha said. He got the idea to research watermelon while visiting Indiana and seeing an unharvested crop of watermelon, which remained in the field because the melons cost too much to gather and transport.
Someone then mentioned to him that the melons were good for lowering Blood Pressure.
Watermelon has been targeted for study because it is full of citrulline, an Amino acid. Natural health sources on the Web have praised the green seedy melons for everything from "a natural Viagra" to a way to add lean Muscle.
While the UK study results are encouraging, "I am a very old-fashioned researcher. I would not recommend anything on the basis of this study," Saha said.
"Watermelon is good ... and beneficial to health," Saha said. "But we’re not at a point to say, 'If you have this disease, eat this.’"
UK will expand its research into the health benefits of melons, Saha said. Next up is likely "Bitter Melon," a fruit that grows in Asia, South America, East Africa and the Carribean. It is used as food and medicine to treat diabetes, cancer, viral infections and Immune disorders.
2011 the Lexington Herald-Leader (Lexington, Ky.)
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Protect Yourself from Colds and Flu
While it might feel like summer, cold and flu season are just around the corner. Stocking up on vitamins may seem like the smart thing to do, but are your wellness methods up to date? We asked Dr. Yael Halaas, an ear, nose and throat doctor based in New York City, to clarify fact and fiction when it comes to fending off those co-worker cooties.
"We can’t get rid of the common cold entirely, but there are ways to shorten its duration," Halaas said.
Here are Halaas’ tips for staying healthy.
Think Zinc. Rather than grabbing the Vitamin C or Echinacea, Halaas said Zinc is a more proven way to fight germs.
"Studies show that Zinc, particularly zinc gluconate, will shorten the duration (of a cold) by about 42 percent," Halaas said.
Halaas recommends you take it by mouth. She said you can get zinc from oysters, but if those aren’t handy, there are many forms available over the counter.
"Just be sure it says 'zinc gluconate’ on the packaging and not just 'zinc,’ " she said.
Treat it right. Halaas said that people often confuse Allergies for a cold and mistreat their symptoms.
"Antihistamines are for Allergies, not for congestion from a cold," Halaas said. "When fall comes around people start to sniffle, they often take the antihistamines thinking it’s just an Allergy kicking in but those which won’t help with cold congestion. You need a decongestant that contains pseudoephedrine, but be cautious taking these if you have high Blood Pressure."
Eat Yogurt. "Some recent data says that probiotics can help keep you well," she said. "Probiotics interfere with toxin and cell-binding sites, which prevents germs from invading the GI tract as much."
Buy a humidifier. "One of the reasons we don’t get as many colds in the summer is because hot, humid air bogs down the transmission of the virus," she said. "The humidifier will moisten the membranes and loosen the mucus. It’s soothing."
Flush your nose with Saline Solution. An over-the-counter saline spray can help, Halaas said. "This is good for cleaning out and moving things around," she said. "But don’t get nasal (decongestant) spray. Your nose can get addicted to those. You want to be flushing things out, not medicating. You can also use a Neti Pot, which are available at most pharmacies."
Bring in chicken soup for lunch. As cliched as this may sound, Halaas said there is some truth to grandma’s old standby. "There has been some evidence that chicken soup does help boost part of the Immune system," she said. "Plus it has some protein and it’s soothing to eat."
Be happy. "Studies have shown that having a positive attitude will help you stay well," she said. "If you have good Stress release mechanisms, this will help tremendously."
Distributed by McClatchy-Tribune Information Services.
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Fight Your Fear of the Gym
A fear of flab might motivate many of us to go to the gym, but for some, fitness-related apprehension is a roadblock to starting a workout routine. According to a 2011 Mintel report, people who do not belong to gyms often cite "feeling out of place" as a reason for not joining.
Jim White, RD, ACSM, owner of Jim White Fitness and Nutrition Studios in Virginia Beach, Va., says gym jitters are normal, but not insurmountable. "At first (new gym-goers) are nervous, but after one month they start losing weight and building confidence it’s like they own the place," he says.
Here, White and Ruth Frechman, RD, ACE-certified personal trainer share tips for conquering common workout fears.
"I can’t do a single pushup"
For newbies who don’t yet have the upper-body strength to perform a single pushup, the thought of attempting the move in front of strangers can be daunting. "I know people who won’t go to a gym until they feel like they’re fit, so they work out at home just to get fit enough to go to the gym," White says.
Solution: Start with beginner modifications and then build up to the regular version. For example, you can perform the move with your knees on the floor or at an incline. "I’d also recommend (seeking) the advice of a personal trainer," White says. "Your trainer can help you find other exercises to build strength."
"I don’t want to get too bulky"
One of the biggest myths among women is that they’ll build too much bulk if they start working out, White says.
Solution: "Women need to trust that building lean Muscle speeds metabolism, burns fat and will contribute to building a nice body," White says. Most women don’t produce enough testosterone to bulk up from a few gym sessions a week. While you may gain a few pounds early on due to the fact that Muscle weighs more than the fat, you’ll lose weight in the long run. Research at the University of Alabama, Birmingham found that women on a strength-training program for 25 weeks lost significant amounts of belly fat.
"I don’t have time to get results"
A busy schedule and the perceived time commitment of exercise can definitely dissuade a gym-goer. "People think that unless they work out for an hour they won’t see results, so they feel like they (shouldn’t bother working) out at all," Frechman says.
Solution: Do shorter workouts, but make them count. "Even 30 minutes of exercise will make a huge difference," Frechman says. A study published in the Journal of Physiology has shown that short bursts of exercise with short recovery breaks in between - high-intensity interval training - has the same effect as longer endurance exercise on Performance and muscular adaptations that reduce the risk of diseases, like type 2 diabetes. On a stationary bike, try doing 10 intervals of 1-minute sprints followed by 1 minute of rest, three times a week, and you’ll reap the same physical benefit as you would biking continuously at a less strenuous pace for several hours.
"I’m going to get hurt on the treadmill"
Though most people run on the treadmill without incident, horror stories about friction burns - or worse - might be enough to put you off the belt for good. "The treadmill can be intimidating, if you start too fast," White says.
Solution: "Using the elliptical or bike might be a good start," he says. "And, of course, have someone show you what to do." Begin walking on the treadmill at a low speed - White suggests starting at 3.0 miles per hour. He also recommends using the manual mode instead of a program. "A program could kick in high gear when you’re not ready," he says. "You want to have control over the treadmill, rather than it having control over you."
"I’ll get bored"
Activities such as lifting weights or running and cycling in place can seem monotonous at the outset. "Some people are so afraid of getting bored that they won’t even try to exercise," Frechman says.
Solution: Variety’s key, according to Frechman. "Use the treadmill one day, bike one day and then do the elliptical another day." Another option would be to sign up for a class that you really enjoy. "Being around others makes exercising more fun."
"I look fat"
Maybe the extra weight you’re carrying moved you to join a gym in the first place, but it can also be a source of insecurity that keeps you from ever going.
Solution: Check your worries at the door. Going to the gym is a big step toward building a fitter, trimmer body, and other gym-goers recognize that. Once you take those first steps to start exercising, you’ll find solidarity among fellow active individuals - your workout should really be a moment of pride, not shame!
"I’m going to get an infection"
Though relatively rare, staph infections - which are uncomfortable and potentially dangerous skin infections - can be picked up at the gym, where you’re in close contact with others and potentially contaminated surfaces such as the shower floors. "They can get nasty. It takes some people up to 6 months to recover (from a staph infection)," Frechman says.
Solution: If you have an open wound, cover it. Take advantage of the gym’s sanitizing spray bottles and wipes or put a towel down on the seat before sitting on the machine, Frechman urges. These measures can protect against serious infections and also prevent the spread of germs in general.
"I won’t be able to stick with working out"
It sounds counterintuitive, but some people don’t want to start exercising because they’re afraid they’ll fail to keep it up, Frechman says.
Solution: She suggests making an exercise calendar and committing to working out on specific days. "Once you make a commitment, you’re more likely to continue going," She says. "Treat it like a doctor’s appointment, because your health is important."
"I don’t know where to start"
A newcomer’s first few gym experiences can be overwhelming, between the labyrinth of machines and seemingly endless exercise options, so it’s not surprising that many people have no idea where to begin.
Solution: Educate yourself. Pick up a book or magazine that explains muscle groups or start at home using a video to bolster your confidence. When you’re ready hit the gym, begin with 30 minutes of cardio 3 days a week and 30 minutes of weight training 3 days a week, which you can split up over 6 days, or pack into fewer days by combining your cardio and weight lifting routines.
20. "I’m going to be sore"
You want a better body, but you don’t want to walk like Frankenstein for days after your first workout.
Solution: "(When you first start exercising), limit your time to 30 minutes so you don’t overexert yourself," says Frechman. "And stretch after working out." You might be a little sore after your first few workouts, but you shouldn’t be in debilitating pain. If you’re not sure how much exercise is too much, make arrangements to work with a personal trainer who can teach you how to do exercises without hurting yourself and help you understand your limits. Also be sure to build recovery days into your workout routine.
For more tips and tricks, visit Fitbie.com McClatchy-Tribune Information Services.
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Sunshine Important for Growing Bones
Parents should make sure their children play outside often and spend less time in front of the television or computer, advised Ulrich Fegeler, spokesman for Germany’s Professional Association of Children’s and Young People’s Physicians.
"Among other things, outdoor exercise is important for the production of Vitamin D, which is necessary for proper bone mineral density," he said, noting that Vitamin D was a natural component of very few foods. "The body produces about 90 per cent of the vitamin with the help of sunlight on the skin."
In particular, girls aged 11 to 13 years and boys aged 14 to 17 years are believed to have a deficiency of Vitamin D. British paediatricians have observed that teenagers whose mothers insist they engage in more activities outdoors spend less time in front of a TV or computer.
But those whose parents are more permissive regarding television and computer use have a five-fold greater risk of sitting in front of an electronic screen in excess of four hours daily.
Between October and March in many parts of the world, there is generally too little ultraviolet-B radiation from sunlight for the body to photosynthesize sufficient amounts of vitamin D in the skin. A body that has stored vitamin D during the summer months, however, can draw on it for several months in the winter. Vitamin D levels are therefore usually lowest in February in several countries.
"Adolescents should enjoy the sun moderately at least three to four times a week for 15 to 30 minutes - or better, daily for at least 10 to 15 minutes," Fegeler said. That means being outdoors with partially exposed skin. Uncovered hands, forearms and face are enough.
On the basis of new findings, the nutrition commission of the German Society of Paediatrics and Adolescent Medicine (DGKJ) has increased its recommended vitamin D intake. In future not only babies but all children and adolescents in Germany should receive additional vitamin D, for example as a dietary supplement or in the form of tablets.
Editor’s note: In the United States the RDA is 400 IU/day for infants and 600 IU/day for those 1 to 70. Those over 70 should get 800 IU of vitamin D per day.
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Celiac Question Answered
Celiac disease is an autoimmune disease that affects an estimated 6 million people in the United States and Europe. It damages the lining of the small intestine which interferes with the absorption of nutrients from food. Here are some questions I received from readers on this topic:
Q: I read your notes in the Houston Celiac newsletter. I notice that you did not list oats as an issue like wheat, Barley and rye. You mention oats only as a problem if cross contaminated with wheat. Is this correct? I thought oats contained gluten.
A: Officially, pure oats do not contain gluten - the protein found in wheat, rye and Barley that sets off intestinal damage in people with celiac disease.
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Pick Your Produce
Romaine and spinach often sit side by side at the salad bar, but one stands taller.
"The darker the green, the more nutrient-dense it’s going to be," said Heather Mangieri, a spokeswoman for the American Dietetic Association.
Spinach contains more Vitamin C (an Antioxidant), Iron (helps prevent anemia), Magnesium (can help protect against heart disease) and Vitamin K (good for bones and blood). Spinach also packs Calcium, but there’s a catch.
"We don’t think of spinach being a great source of Calcium because it’s high in oxalates, which bind with Calcium and make it unavailable," Mangieri said. Boiling spinach releases the oxalates and many nutrients into the cooking water.
Romaine is on the milder end of the greens spectrum but still nutritious. "It’s definitely a step up from iceberg lettuce," Mangieri said.
If you’re bored even with spinach, advance to bitter arugula or try trendy kale. Drizzle it with Olive oil, dash with Pepper and bake, said Mangieri. And forget that it once was relegated to lining the salad bar.
To compare nutritional value of foods, see the USDA’s National Nutrient Database at nal.usda.gov/fnic/foodcomp/search.
To see more of the Chicago Tribune, or to subscribe to the newspaper, go to http://www.chicagotribune.com. Copyright c 2011, Chicago Tribune
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