Health & Health Product Reviews
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Feature by Arline Zatz (Note: Health News & Product Reviews follow after the feature)
Nutrition and Fitness, A Vital Combo For a Healthy Life © 2011
It's an indisputable fact that you have to eat to live. However, there are those of us who live to eat - particularly in the United States which, according to a recent study, has the largest number of overweight people in the world!
Researchers Brownell and Wadden have found that since the early 1900s, fat intake in this country has risen “from 32% to as high as 43% of total caloric intake.” No doubt fast food restaurants have contributed. The good news is it's never too late to change your diet or get fit through exercise. The reward? Besides looking trim, you'll feel better, and be less prone to disease and illness.
Doctors believe a high-fat diet puts you at high risk for cancer and heart disease, while a diet low in saturated fats can reduce these risks. Also, cutting back on the quantity of fats significantly reduces the risk of breast, uterine, and colon cancer. For healthy eating, Dr. Brian Morgan of the Institute of Human Nutrition at the College of Physicians and Surgeons at Columbia University, feels food intake should be about “15-20 percent protein; 30-60 percent complex carbohydrates; and 20-30% fat,” and that the best way to accomplish this is by eating “balanced meals containing fresh fruits and vegetables, poultry, and fish.”
Fiber in the diet is another important factor, since it is known to reduce the risk of colon cancer as well as constipation. Recent studies indicate that certain types of cancer are caused by free radicals - the active molecules within our bodies that may act as irritants and are “powerful enough,” says Morgan, “to cause this disease.” Antioxidants can help fight those nasty free radicals that can cause damage or even kill cells, thus breaking down the immune system causing infections and diseases besides cancer, like heart disease.
Scientists feel that free radical damage may also cause premature aging, and that certain free radicals may be formed by exposure to radiation, toxic chemicals found in cigarette smoke, and unclean air, as well as ozone exposure. Normally, these rascals are kept from harming our cells by free radical scavengers that neutralize them, and by certain enzymes such as superoxide dismutase, methionine reductase, catalase, and glutathione peroxidase naturally formed by the body. However, Mazur, researchers, and scientists believe that the body can fight back against these free radicals with the aid of vitamin A, beta-corotene, vitamins C and E, and the mineral selenium, along with melatonin, certain herbs, and natural food supplements including wheat germ oil, sunflower seeds, citrus fruits, Brussels sprouts, and beta-carotene which soaks up free radicals.
The fatty acids found in fish oils may also protect against heart disease, as well as alleviate arthritis and other inflammatory diseases of the joints. Recommended beneficial foods with known healing potential include broccoli, a source of fiber and beta-carotene that's high in vitamin C; apples, grapefruit and oranges, rich in pectin to help reduce blood cholesterol levels; oats, a source of fiber; peppers, high in vitamin C; potatoes, a source of vitamin C, with the sweet potato containing beta-carotene; low-fat yogurt, rich in calcium and low in fat; dark green leafy vegetables, high in beta-carotene with iron and fiber; soybeans and soy products, a source of protein, soluble fiber, and B-complex vitamins.
Herbs, used as far back as anyone can remember by Native Americans, Romans, Egyptians, Persians, and Hebrews, have finally been validated by many in this country to have positive healing properties, without the side effects that drugs often have. Many people recommend consulting a nutritionist or naturapathic doctor before taking any, and stocks natural herbs in the form of tablets, capsules, liquid beverages, extracts, oils, and more from the herbal teas to aid in relaxing and sleeping, to herbal collars made with pennyroyal to combat fleas. They also believe that taking acidophilus, daily may aid in the digestion of proteins, has anti-fungal properties, helps in reducing blood cholesterol levels and in digestion, and enhances the absorption of nutrients. Aloe Vera, known for its healing properties and as a moisturizer, when used internally, aids in the healing of stomach disorders, ulcers, hemorrhoids, rectal itching and, as Mazur points out, “is helpful when used in conjunction with a colon cleanser.” Barlean's flaxseed oil, is rich in omega-3 essential fatty acids, magnesium, potassium, and fiber, and is a good source of B vitamins, protein, and zinc while low in saturated fats and calories. Studies indicate it can also reduce inflammation and swelling caused by arthritis as well as lower blood cholesterol and triglyceride levels
Besides eating properly, exercise is the key ingredient to keeping fit. Exercise has proven to reduce cholesterol levels, heart disease, depression, and stress - and will provide you with more energy, keep your body strong while trimming it, and make you feel much better physically and mentally. What's the best exercise? Walking is simple, easy on the joints, and best of all, is free. But during inclement weather, I've found the next best thing is to get on my treadmill while catching up on my favorite show or old video tapes. While it's true that you need space for a treadmill or other exercise equipment, and they can be expensive, it's a great investment in taking care of your body. I purchased a Proform brand treadmill that's proven most reliable. However, if you don't have space, or don't have the self-discipline to get on it at least five times a week, it's wise to join the local YMCA or a health club. Paying dues is a great incentive to use the facility and equipment and, while there, you can also opt to use the weights and other equipment while receiving advice from one of the trainers on how to use everything properly..
HEALTH NEWS
RepHresh® Gel is an over-the-counter vaginal gel to maintain healthy vaginal pH.
I recently tried RepHresh® and found it worked very well to relieve discomfort -- and it was easy to insert and apply. The manufacturer lists the following merits of this product.
- Eliminates feminine odor and relieves minor feminine discomfort. When vaginal pH is unbalanced, odor-causing microorganisms can flourish. For long-lasting freshness and confidence, use RepHresh Gel once every 3 days.
- To maintain a healthy vaginal pH
When used once every 3 days, RepHresh Gel helps maintain a healthy vaginal pH. Studies show that vaginal issues often occur when vaginal pH is unbalanced. By maintaining a healthy vaginal pH, you can help reduce your risk of vaginal issues.
RepHresh® Gel is colorless, odorless and long-lasting.
It can be found at most drug stores and department stores where feminine products or online. For more information check web site http://RepHreshGel.com.
Learn to Recognize and Prevent Heart Attacks
When you think of someone having a heart attack, you might picture a middle-aged man rubbing his arm and then clutching his chest, gasping in pain. But women suffering heart attacks generally don't exhibit those same symptoms. Since February is American Heart Month, take some time to learn the signs of heart attacks in women as well as what you can do to prevent them with these tips from the Federal Citizen Information Center.
Heart disease is the number one killer of women in America in part because women don't recognize the signs of a heart attack. Instead of sharp pain in the chest, women might experience a heavy feeling or tightness instead. Other signs of heart disease in women include trouble breathing, an upset stomach or pain between the shoulders. None of those signs are as evident as the striking chest pain men experience. So women have to be extra vigilant, and if they experience these symptoms, they should go to the doctor right away.
High blood pressure can be a cause of heart disease, so it's important to monitor your blood pressure. If it's higher than 140/90, you may require treatment, which can come in the form of medicine or changes to your diet and exercise habits.
You can make lifestyle changes to lower your risk of heart disease. Gradually increase your activity level. You can chose from a variety of activities, from walking to dance classes or swimming laps in the pool. Pick something you'll enjoy so you'll stick with it. Check Fitness.gov for ideas.
When it comes to dietary changes, follow your doctor's recommendations. Pay close attention to food labels so you know just what you're eating and visit Nutrition.gov to get tips for sticking with your healthy eating plan. In general, make sure you're including lots of fruits and vegetables and limit the amount of processed food you eat.
Using these tips from the Federal Citizen Information Center, you can keep your heart healthy and identify any dangerous signs that might need medical attention.
Exercise is safe for joints, reports Harvard Men’s Health Watch
It's easy to come up with excuses not to exercise. One of these—that exercise is hard on the joints and may cause arthritis—has been hard to dispel. Recent studies show that exercise can be safe for joints, both in older, overweight folks and in athletes, reports the September 2009 issue of Harvard Men’s Health Watch.
Between 1993 and 2005, the famed Framingham study found no link between exercise and arthritis of the knee. The most active people in this cohort had the same risk of arthritis as the least active. Although the Framingham study did not confirm that exercise is good for the joints, an Australian study did just that in 2004. It showed that people who performed the most vigorous weight-bearing exercise had the thickest, healthiest knee cartilage. In 2008, another study, which compared runners to nonrunners, found little evidence that exercise causes arthritis.
Not only is exercise safe for healthy joints, it is also safe for arthritic joints. Still, exercise can have side effects. If you don't already exercise and want to start, start gradually. If your general health is good, you don't need to see your doctor before starting. But older people and those with heart disease, high blood pressure, diabetes, or other significant problems should get medical clearance first. Above all, listen to your body as you exercise.
Warming up and cooling down will help protect your heart and joints, Harvard Men’s Health Watch notes. Stretching exercises, good shoes, and good technique will also reduce the chances you will injure a muscle or bone. With these simple precautions and a dose of common sense, exercise will be safe for your joints.
Read the full-length article at www.health.harvard.edu/newsletters/2009/September/exercise-plus more on Peripheral artery disease, Annual check-up numbers, and the link between gum disease and heart disease. A subscription to this magazine if $28 per year and is available by calling 877-649-9457.
HALLOWEEN - PLAYING IT SAFE
From the candy to the costumes, Halloween is a fun-filled time for kids and parents alike. But it’s also a holiday that can pose dangers to young revelers. “Halloween is so much fun because it’s not like any other night. With the chance to dress up in costume and stock up on sweets, it’s the highlight of the year for many kids,” says Kate Cronan, MD, medical editor for KidsHealth® and an emergency room pediatrician at the Alfred I. duPont Hospital for Children in Wilmington, DE. “However, accidents do occur and parents need to take precautions to ensure their kids stay safe.”
KidsHealth.org, the most-visited website for children’s health information, offers these safety tips to help make this year’s festivity a trick-free treat:
Choose Costumes Wisely
• Choose a light-colored costume – it helps kids be seen more easily.
• Masks make it difficult for kids to see and breathe, so use nontoxic face paint or makeup instead.
• Make sure that costume props, such as wands or swords, are flexible, in case kids fall.
• Put a nametag — with your phone number — on your children’s costumes.
Trouble-Free Trick-or-Treating
• Accompany young children under the age of 10 on their rounds and try to go early before it gets too dark.
• For older kids going out on their own, be sure they carry a cell phone, if possible, go in a group and stay together, only go to houses with porch lights on,
and carry a flashlight with new batteries.
• If kids want to visit neighborhoods other than your own, be sure to stress the rules about strangers.
• Check all treats to make sure there are no signs of tampering and throw out loose candy, spoiled items, and any homemade treats.
• Make sure your home is safe by removing anything that might obstruct your walkway, providing a well-lit entrance, and keeping pets away from trick-
or-treaters, even if they seem harmless to you.
Pumpkin-Carving Precautions
• Children should never handle knives. Instead, let them draw their designs on the pumpkin and then you do the carving.
• If your kids beg to remove the guts of the pumpkin — as many do — let them get messy by scooping out the flesh with their hands or an ice cream scoop
instead of a knife.
• A burning candle in a pumpkin may become a blazing fire if left unattended. Use a glow stick (available in many colors) to safely illuminate your jack-o’-
lantern.
“One of the challenges of being a parent is to teach your kids to be cautious without filling them with fear or anxiety,” says Dr. Cronan. “Although some dangers do exist, you lessen your kids’ risk by teaching them safety rules early on.”
For more information about helping your little ghosts and goblins have a hauntingly happy and safe Halloween, visit www.kidshealth.org.
For a fun way to teach kids about eating too much candy, have them play the www.kidshealth.org/kid/closet/games/candy_game.###
About KidsHealth®
KidsHealth creates engaging online, print, and video media about a wide range of health and family issues. KidsHealth has a physician-directed, professional editorial staff – and is the largest resource of online children’s health, behavioral, and developmental information written for three distinct audiences: parents, kids, and teens. KidsHealth content is also available in Spanish. Each year, over 140 million families turn to KidsHealth.org for expert answers, making it the Web’s most-accessed site on children’s health. Recent accolades include a 2008 Parents’ Choice Gold Award for Best Website for Kids, the 2008 Webby Award for Best Family/Parenting Website and the Webby’s 2008 People’s Voice Award for the same. KidsHealth was previously honored as the Webby’s Best Family/Parenting Website and Best Health Website, and was selected as one of the 30 Best Websites by U.S. News & World Report and one of the 50 Coolest Websites by TIME magazine. KidsHealth also creates KidsHealth in the Classroom, a free website for educators featuring standards-based health curricula, activities, handouts, and more. KidsHealth comes from The Nemours Foundation, one of the largest nonprofit organizations devoted to children’s health. For more information about KidsHealth, visit www.kidshealth.org.
Vitamin D Levels May Affect Chronic Pain in Women
Low levels of vitamin D may contribute to chronic pain in women, suggests a study that looked at 7,000 women and men in England, Scotland and Wales. Higher rates of chronic pain were reported by smokers, non-drinkers, and overweight and underweight people. Among women, vitamin D levels also seemed to be a major factor, BBC News reported.
Women with vitamin D levels between 75 and 99 mmol/liter -- a range believed necessary for good bone health -- had the lowest rates of chronic pain (8 percent), while women with vitamin D levels less than 25 mmol/liter had the highest rates of chronic pain (14.4 percent). No link between vitamin D and chronic pain was seen in men, which suggests female hormones may be a factor, said the researchers from the Institute of Child Health in London. They said further research is needed to determine if vitamin D supplements can protect women against chronic pain, BBC News reported.
The study was published in the journal Annals of Rheumatic Diseases.
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