Health Tips
ANGER, STRESS, CALMING DOWN
CALM DOWN! -- Medical researchers have found that extreme anger can
trigger a heart attack. They interviewed over 1600 patients after they suffered
heart attacks and found that angry outbursts potentially doubled their risk of
the attacks.
ANYONE FOR QUILTING? -- Sewing may help relieve your stress. One study
found women lowered their blood pressure and heart rates when they sewed.
Knitting and needlework may provide the same benefits.
RELIEVING STRESS -- Breathe slowly and deeply. Three or four deep
breaths provide the most immediate feeling of calmness anywhere,
anytime.
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STRESS AND SUDDEN CARDIAC DEATH -- Researchers from the
Nagoya University's School of Medicine in Japan have recently published, in the
European Heart Journal, a paper entitled "Sudden Death in the Working
Population; a Collaborative Study in Central Japan: Aim, Methods, Results,
Conclusion." The focus was on stress on the job, stress from certain weekend
activities and the correlation of stress with "sudden death. " Sudden death is
defined as death occurring within the first hour of onset of symptoms. It
accounts for over half of all deaths from acute myocardial infarction (heart
attack).
The study included over 196,000 middle aged employees, all working in central
Japan. The researchers' conclusion: "Mental stress, particularly that induced by
changes in the social environment, seems to be a key factor (triggering sudden
death) among persons in their prime." Of note is the fact that rates from the
1995 economic depression are more than double those of the 1991 economic boom.
Peak number of deaths occurred in the month of April, the start of the Japanese
business year. Other peaks occurred on weekends and in the early morning hours.
Only 17 percent of sudden deaths occurred in the workplace. The authors
speculated that the practice of "binge drinking," along with "crowded resorts
and roads" may be causative factors in the increased frequency of sudden deaths
on weekends.
The authors noted other studies showing coronary artery spasm may be common
in Japanese men of middle age and may account for the circadian late night or
early morning patterns. Earlier studies have noted the incidence of coronary
artery spasm is relatively high in Japanese compared to Caucasians. Coronary
spasm occurs most frequently in times of rest, between midnight and early
morning, and does not usually occur during daytime exercise. During such spasms,
the coronary artery smooth muscle may undergo sudden intense localized
contraction, rupturing and extruding vulnerable plaque. This in turn may lead to
angina, arrhythmia, acute myocardial infarction and/or sudden death. Cigarette
smoking is a major risk factor. As a component in stabilizing heart rhythm and
reducing the frequency of coronary artery spasm, the investigators recommended
regular exercise.
ANGRY MEN: COUNT TO TEN! -- We've all heard folk advice on
expressing anger: "Let it all hang out," express your "primal scream," etc. Many
have opined that outward displays of hostility or aggression provide healthy
outlets for relief of tension and anger.
A recent study in the American Heart Association's scientific publication
Stroke, calls this advice strongly into question, at least for some individuals.
Dr. Susan A. Everson and colleagues from the School of Public Health at the
University of Michigan, in a study entitled "Anger Expression and Incident
Stroke: Prospective Evidence from the Kuopio Ischemic Heart Disease Study," note
middle-aged men who regularly and outwardly express their anger have more than
two times the risk of stroke. The study involved over 2,000 men in Finland, and
the conclusions were made after statistically eliminating other risk factors
such as age, smoking, socioeconomic status, etc. For men with a history of heart
disease, the risk of stroke was six times that of those with alternative means
for expressing anger, such as "holding it in."
One component of anger control may be to avoid routine trigger situations. If
the daily rush hour traffic jam regularly provokes road rage, a simple change of
schedule may avoid the problem. It may have been Thomas Jefferson who gave the
advice: "When angry, count to ten before you speak; when very angry, a hundred."
Then again, Mark Twain's version was, "When angry, count four; when very angry,
swear."
SKIN CARE, HEALTH AND BEAUTY Tips::
NEW USES FOR VITAMIN K -- Skin creams containing Vitamin K make
bruises disappear faster than with no treatment at all. It may also be effective
in improving the look of spider veins in the face. Vitamin K is a proven
blood-clot regulator that has now been shown to be easily absorbed through the
skin. This nonprescription cream is available through doctors and pharmacists.
Do not, however, take Vitamin K orally, as it can be harmful if taken in this
manner.
BEAUTIFUL HAIR TIP -- The best conditioner for hair care should
contain panthenol. This conditioning ingredient fills in cracks in the hair.
Work the conditioner into wet hair and leave in for up to a half an hour. For
best results, heat the hair with a hair dryer for a few minutes. Afterwards,
just wash and style for a head of gorgeous hair.
SKIN AWARENESS -- Melanoma can occur anywhere on the body, including
areas not typically exposed to the sun, such as the bottom of the feet. Doctors
recommend adults check for suspicious marks moles or spots monthly. They should
have their doctors check for the disease every year or so.
DIET AND EATING: 
INCREASING PROTEIN INCREASES WEIGHT LOSS - Increasing
protein intake to 25% of calorie intake increases both fat loss and weight loss,
according to a new study. In this study, 65 obese patients consumed a diet
containing 30% fat. They were divided into two groups. One group's diet
contained only 12% protein and the other group is 25%.
After six months,
the group eating the higher protein diet had lost 75% more weight. The group
eating more protein also lost significantly more fat- 16.7 lbs. vs. 11.2
lbs.
ANTIOXIDANTS BATTLE HIGH FAT MEALS -
Researchers have measured how much damage just one high fat meal can cause.
They've shown how, for at least six hours afterwards, arteries are unable to
expand to properly handle the blood flow needed during physical or emotional
stress. Scientists believe this may be one reason why people who already have
"clogged" arteries so often suffer heart attacks soon after eating a high-fat
meal. Scientists have suspected that a sudden high dose of fat triggers
oxidation. This results in the release of certain chemicals in the body that
damage the inner layer of cells that line the heart and blood vessels. They
hypothesized that introducing antioxidants may counteract the
process.
Antioxidants Before the Feast
To test their theory,
scientists at the University of Maryland first measured the arteries in
volunteers' arms, then invited them to eat a high-fat meal, including hash
browns, eggs, cheese and sausage, which contained 50 grams of fat. But before
they ate, they also took two popular antioxidants; 800 units of vitamin E and
1,000 mg of vitamin c. After the meal, technicians again measured the
volunteers' arteries. This time, they found no damage to the arteries. The
vitamins supported cardiovascular integrity.
Hints of Lasting
Benefits
"The exciting thing to us is we could see an immediate, beneficial,
profound physiological effect," said Dr. Gary Plotnick, co-author of the study.
The researchers measured artery response for up to six hours after the meal and
found the vitamins provided a lasting benefit. "We were surprised by the
magnitude of the results," said Dr. Robert Vogel. "There's been a great debate
about the use of antioxidant vitamins and we were surprised to see how powerful
just one dose of antioxidant vitamins were on this important
process."
USDA'S SERVING SIZES - The government's food guide
pyramid suggests eating 6 - 11 servings of bread, cereal, rice or pasta daily.
However, their idea of a serving is just a half-cup! (That's not exactly my idea
of a serving!)
DID YOU KNOW? -- Lightly cooking carrots and other vegetables actually
frees up more of the beta-carotene they contain.
WATCH HOW YOU COOK 'EM -- Cornell scientists have found that
microwaving vegetables is the best way to cook them to preserve their vitamin C.
Steaming came in second followed by boiling, which reduced the vitamin C to half
of the microwaved veggies.
SOMETHING FISHY? -- New government dietary guidelines in England now
recommend having two servings of fish each week, and at least one of them should
be an oily fish - rich in omega-3 fatty acids. Studies show that eating just 7
oz. of fish a week is linked to a lower risk of heart attacks, strokes, breast
cancer and rheumatoid arthritis. Scientists think that is partly due to the
omega-3s, which all fish contain in varying amounts.
In choosing canned fish, choose albacore tuna, sometimes labeled "white"
tuna. Canned tuna labeled "light" is not high in omega-3s. Or choose ANY variety
of salmon.
With fresh fish, choose any variety of salmon. Almost all fresh tuna,
however, is yellow fin, which is low in omega-3s. Bluefin tuna, which is served
in many sushi dishes, is high in omega-3s.
IT REALLY WORKS! -- The best breakfast food with the most
staying-power is oatmeal. Because it's rich in soluble fiber, its energy is
metered into your body slowly, as you need it. You avoid the spike and dip in
blood sugar that you get from boxed cereals and pastries. Tip: eat oatmeal 45
minutes to 1-1/2 hours before exercising to give your body time to absorb the
slow release energy.
FYI -- Eggs will last longer if you store them in the center of your
refrigerator. They'll spoil more quickly if you store them in the egg cups on
the door; that's the warmest spot in the appliance.
WHICH JUICE IS BEST? -- A recent Health magazine gave the lowdown on
several popular juices. No matter what, they're still better for you than a
soda.
Apple - An 8-oz cup contains 295 mg. of potassium, which helps control high
blood pressure, and boron, which helps maintain healthy bones. It isn't high in
calories or causes heartburn. One drawback, drinking a cup of apple (or
grapefruit) juice may raise the risk of kidney stones.
Cranberry - One cup supplies your daily requirement of vitamin C. Also keeps
bacteria from away from the urinary tract, thus preventing bladder
infections.
Orange - One cup contains twice your daily requirement of vitamin C. The
vitamin C can eliminate the free radicals that harm the linings of your blood
vessels. Orange juice is high in folic acid, which is critical for preventing
premature delivery and of neurological birth defects such as spina bifida in
unborn children. It also lowers the blood levels of homocysteine, and amino acid
linked to an increased risk of heart disease and stroke. Orange juice is also
high in potassium, which is important in controlling high blood pressure.
Tomato - Very low in calories, just 40 per cup. This juice is rich in
lycopene, an antioxidant. A tomato-rich diet results in a lower incidence of
stomach cancer, and it also slows the growth of mammary tumors in mice. It is
also high in vitamin C. The only drawback is that tomato juice is very high in
sodium.
Carrot - High in nutrients, including vitamin C and potassium. Contains
carotenoids, which are substances that turn into vitamin A in the body. Vitamin
A helps maintain the cells that line the eyes, the mucous membranes of the nose,
the outer layer of the skin and the gastrointestinal and respiratory tracts.
Carotenoids, especially beta-carotene, appear to slow the rate at which LDL
cholesterol (the bad kind) oxidizes in the body. A cup of carrot juice contains
as much fiber than from two apples.
ANOTHER GOOD REASON TO EAT HEALTHIER -- Studies have shown that people
with the highest levels of B6, B12 and folate in their blood did better on
memory tests than those who had lower B-vitamin levels. Foods high in these
vitamins include: mussels, oysters, chicken, asparagus, brussel sprouts,
spinach, oranges, bran cereal and whole wheat bread. An added bonus: adequate
folate, B6 and B12 levels have been associated with fewer heart attacks and
strokes.
FROM SOUP TO NUTS -- In a surprise find, scientists have found that
eating nuts, even though they are high in fat, may reduce bad cholesterol and
help keep the arteries clear. People who eat nuts often (5+ times per week) are
half as likely to have a heart attack or die of heart disease as people who
rarely eat nuts. In a recent study, people who added walnuts to their diet say
their cholesterol levels drop more than 22 points within weeks. Most of the
drop-off was in the artery-clogging kind of cholesterol. Apparently, walnuts
contain an alpha-linolenic acid, which the body converts to the more well known
omega-3 fatty acid, which is found in fish oil.
Other good news about nuts is one ounce of nuts contains as much fiber as 2
slices of whole wheat bread. Nuts also contain vitamin E, which cuts the risk of
heart disease, and they are loaded with the amino acid arginine, which protects
arteries from injury and stops blood clots from forming.
What was also surprising, the people who added nuts to their diet, didn't
gain any weight. Nutritionists think that possibly the nutrients in the nuts
stopped their hunger pangs quicker and left them more satisfied than if they had
eaten another type of snack.
SOUNDS GOOD, BUT HAVEN'T TRIED IT YET -- Orange smoothie: In a
blender, mix 2 cups skim milk, 6 oz. frozen oj concentrate, 1/4 c sifted
confectioners sugar, and 1 teaspoon vanilla. While blending, add 4-6 ice cubes.
Blend until smooth. Makes three 8 oz servings. 170 calories, 0 fat.
ONION INFO -- Studies in the Netherlands show that people who eat a
half an onion a day have half the risk of stomach cancer as those who don't eat
any onions at all. Scientists think that the sulfur compounds in onions attack
the stomach bacteria called Helicobacter pylori that's believed to cause ulcers
and possibly stomach cancer. Studies in other parts of the world have reached
the same conclusions.
If you like onions, an easy way to eat more is to bake them, they're
delicious. Select a mild type of onion (such as a Vidalia or a Texas Sweet), cut
off the top and bottom ends and peel off the tough outer layer. With a sharp
knife, make several cuts through the top of the onion, cutting to within an inch
of the bottom. Sprinkle with salt and pepper and a dab of butter. Microwave a
few minutes until the onion is translucent. Makes a great side dish.
WHAT'S FOR DINNER? -- The fresh seafood you buy at the supermarket
will be safe to eat for up to two days if you rinse it under cold water when you
get home, put it in a tightly covered pan filled with crushed ice, and store it
in the refrigerator.
TIP FOR EXERCISERS -- Meal-replacement bars, sometimes called sports
bars or energy bars, supply energy - in other words, calories. You can get the
same boost with fewer calories from a piece of fruit, a cup of yogurt or a
low-calorie granola bar.
DIETING TIP -- To find out how many calories that you need daily:
multiply your current or ideal weight (in pounds) by 11 if you're sedentary; 13
if you do aerobic exercise for 20 minutes three times a week; 15 if you exercise
for 20 or more minutes four or more times a week; and 18 if you do at least
1-1/2 hours of vigorous activity four or more times a week. The number attained
represents the total number of calories you need in one day.
To calculate your maximum fat intake, divide your approximate daily calorie
intake by 30.
SAFE COOKING -- A few tips to reduce your chances of coming down with
a food-borne illness, such as salmonella: At the grocery store, bag raw meat
separately from other foods, especially produce. Wash fruits and vegetables
before eating them and rinse meat before cooking. Wash your hands, knives and
cutting boards before and after handling food. Defrost food in the microwave or
refrigerator, not on the counter. Cook meat thoroughly. Don't stuff poultry.
Wash your sponges in the dishwasher periodically.
HOTTER THE BETTER? -- Chilies contain both soluble and insoluble
fiber. Fresh green chilies provide more vitamin C than oranges.
MILK TIP -- Don't keep milk out on the table while you're eating a
meal. Milk's shelf life is reduced by 50% for every 5 degrees it rises in
temperature above 40 degrees Fahrenheit.
FYI -- If an egg cracks while you're boiling it, remove it from the
water, pour salt on the crack, then return the egg to the water. The salt will
seal the crack.
GOOD FOR YOUR HEART -- If you use margarine, choose brands that list a
liquid vegetable oil as the first ingredient, and that have no more than 2 grams
of saturated fat per tablespoon. Choose soft margarine, not stick margarine, to
limit your intake of cholesterol-raising trans fatty acids. The more liquid the
margarine is, the less hydrogenated it is and the fewer trans fatty acids it
contains. (The four top sources for trans fatty acids in the American diet are
margarine, red met, cookies, and white bread.)
JUICE NEWS -- Oranges stored at room temperature yield twice as much
juice as those stored in the refrigerator.
WATCH THAT EATING OUT -- In a recent one-week study of 129 women,
those who ate at least eight restaurant/fast food meals a week averaged 2056
calories and 80 grams of fat a day. Those who ate out only three restaurant
meals a week averaged 1768 calories and 61 grams of fat a day. Studies show that
people choose food in restaurants that they wouldn't keep at home because of
their high calorie/fat content.
CALCIUM UPDATE -- The average American boy drinks three cans of soda a
day, and two glasses of milk. The average teen girl drinks two cans of soda and
a cup and a half of milk. If teens, especially girls, don't do something about
increasing their calcium intake, they may be suffering from osteoporosis in the
coming years. You can build up peak bone mass only between the ages of 11 and
25. Diets high in protein cause calcium loss. Vegetarians who eat less protein
lose less calcium in their urine; therefore, they may need to consume less
calcium. Teens who eat the typical American meat-based diet should be especially
careful to get enough calcium, i.e., four or more serving of calcium-rich foods
every day.
MY KIND OF ANTIOXIDANT! -- One scientist recently discovered that
chocolate contains phenolics, an antioxidant that is believed to reduce your
overall chances of contracting heart disease. Pure chocolate may be the best
chocolate around. That's because the fat in pure chocolate usually comes from
cocoa butter and cocoa butter has a high content of stearic acid, the saturated
fat that doesn't hurt your blood cholesterol level. What's better for you white
or dark chocolate? As a general rule, dark chocolate is made from a higher
content of cocoa butter. It also contains many phenolics.
White chocolate usually doesn't have very many phenolics, but is loaded with
cocoa butter. A dark chocolate bar is considered the most beneficial, followed
by fudge syrup, baking chocolate, chocolate fondue, and semisweet chips. Stay
away from the candy bars at the supermarket checkout aisle, they usually contain
less than 20 percent of the good-for-you cocoa butter. Also avoid chocolate ice
cream since it's usually not made with cocoa butter.
THE CRANBERRY DRUG -- Generally speaking, drinking lots of fluids is
the best way to flush out the bacteria that cause urinary tract infections. But
some fluids are better than others. Cranberry juice is probably the best because
it helps prevent bacteria from anchoring to bladder walls. The key is to drink
real cranberry juice, not those cranberry juice cocktails - it has to be really
tart to work properly.
WOKS UP, DOC? -- One study found that Chinese food cooked in a steel
wok has eight times more iron than food cooked in glass cookware.
SOMETHING TO TRY -- If you don't want to give up butter completely and
don't want to use margarine (usually high in dangerous trans-fatty acids),
combine 1/2 cup room temperature butter (1 stick) with 1/2 cup canola oil or
olive oil. Put them in a blender or food processor and blend until thoroughly
combined. It will be the consistency of yogurt or thick cream. Spoon into a
bowl, cover and refrigerate until firm. Herbs or fresh crushed (not powdered)
garlic may be added for a unique taste. This butter has half the saturated fat
of regular butter and, unlike most margarines, negligible amounts of hazardous
trans-fatty acids. It also spreads well at refrigerator temperature.
FOR YOUR INFO -- Vegetables and fruits with the deepest colors contain
the highest levels of antioxidant nutrients.
ONIONS HELP ASTHMA SUFFERERS -- Naturopathic doctors treat asthma with
onion juice. That's because onions contain compounds that relax the bronchial
muscles and prevent spasms. Blend two ounces of onion juice with two ounces of
carrot juice and two ounces of parsley juice, then drink this blend twice each
day. Of course, use this remedy in conjunction with proper medical
treatment.
FYI -- Flax seed oil must be refrigerated. It's also best to
refrigerate opened canola oil and shelled nuts to keep them from turning rancid
and dangerous to your body's cells. Olive oil doesn't need to be refrigerated,
just keep it in a cool, dark place.
ULCER INFO -- Studies show that cabbage is able to help ulcer
sufferers. Cabbage contains a lot of glutamine, an amino acid that has been
shown to heal ulcers. The recommended dosage is to have at least one healthy
serving of steamed cabbage each day for two weeks.
