Health ShortsDecember 2003French Paradox or Portions?
One third of Americans now qualify as obese, compared with just seven percent of the French, who also enjoy a considerably lower death rate from heart disease. Yet the French eat a diet that is higher in fat than the American diet. How can this be? Scientists have discovered a couple of things at work here. Recent studies show that the role of dietary fat as a risk factor has been exaggerated in the past. And although the French may take in a higher percentage of fat in their diet, they eat far fewer calories and have smaller portion sizes than Americans. One study comparing food servings at comparable restaurants in Paris and Philadelphia found that in Philadelphia servings averaged 25 percent larger.
[SOURCE: "Smaller Food Portions May Explain the French 'Paradox,'" Obesity, Fitness and Wellness Week, September 13, 2003] Breakfast Eaters Slimmer than Skippers
Persons who eat cereal for breakfast are slimmer than those who skip breakfast and those who eat eggs and meat in the morning. The study, based on data from the Third National Health and Nutrition Examination Survey (NHANES III), found that persons who are overweight or obese are more likely to skip breakfast, a strategy that leads to imbalanced eating later in the day.
[SOURCE: "Cereal Maker Cites Study: Eating Breakfast Shown To Help Manage Weight," Obesity, Fitness and Wellness Week, September 6, 2003] Fats Not All Equal
Many health- and weight-conscious Americans choose fat-free salad dressings, but according to Dr. Walter Willett of the Harvard School of Public Health, oil-based dressings are actually a healthier choice. Fat-free dressings come packed with starches and sugars used as thickening and flavoring agents. Studies comparing consumers who used either oil-based or fat-free dressings found the oil-based users had lower cholesterol and triglyceride levels as well as higher levels of HDL (the "good" cholesterol). Some fats, such as those from nuts and olives, offer health benefits. Trans fats, found in many spreads and prepared foods, are now known to be harmful.
[SOURCE: Colleen Zammer, "We Are What We Eat," Food Processing, September, 2003] Bigger Is Not Necessarily Better
When it comes to food, bigger servings are not necessarily better, at least for good health. People tend to eat what they're served, and as servings grow larger, so do waistlines. A study published in the Journal of the American Dietetic Association found that the average size of an order of French fries has almost tripled-from 75 grams in 1955 to 220 grams today.
[SOURCE: Carla Power, et al, "Big Trouble," Newsweek International, August 11, 2003] Which Mattress Is Best for Your Back?
For years, persons suffering from lower back pain have been advised to sleep on a firm mattress. A recent study, however, found that patients sleeping on a medium-firm mattress were twice as likely to report improvements in their back symptoms. This was the first large study to address the issue, and the researchers suggested that individuals may vary in the type of mattress they need to counter back pain. While the mattress should provide enough contour to give an equal distribution of pressure, it needs to be firm enough to give support.
[SOURCE: Emma Ross, "Firm Mattress May Not Be Best for Back," AP Health, November 13, 2003] Essential Fatty Acids: Balance Is Key
Fatty fish such as salmon, mackerel and tuna are recommended as part of a heart-healthy diet primarily because they are rich in omega-3 fatty acids. These are known as essential fatty acids because they are not manufactured by the body and must be obtained from food, primarily fish, flax seed, walnuts and soybeans. Another type of essential fatty acid, omega-6, is far more prominent in the American diet, derived primarily from meat, animal products and other unsaturated oils and margarines such as safflower and olive oil. Americans typically eat 30 to 40 times more omega-6 than omega-3 fatty acids; for good heart health, experts recommend a ratio of about 2:1 or 3:1.
[SOURCE: Douglas Dupler, "Essential Fatty Acids," Gale Encyclopedia of Alternative Medicine, 2001; Gail Nelson, "The American Heart Association Calls for Eating Fish Twice per Week: What's a Vegetarian To Do?" Vegetarian Journal, September, 2001] Do Vegetarians Get Enough Omega-3?
Omega-3 fatty acids, known to promote a healthy cardiovascular system, are found mainly in cold-water fish. What are vegetarians to do? Studies have found that vegetarians and vegans tend to have lower blood levels of omega-3 fatty acids than non-vegetarians. Nutritionists recommend that vegetarians compensate by eating foods containing flax seed, soy and walnuts.
[SOURCE: Ann Reed Mangels, Virginia Messina and Vesanto Melina, "Position of the American Dietetic Association and Dietitians of Canada: Vegetarian Diets," Journal of the American Dietetic Association, June, 2003] Backs Get Better without Surgery
After a year of cognitive-behavioral therapy plus exercise, patients with low back pain and evidence of disk degeneration showed improvement comparable to that of similar patients undergoing lumbar fusion surgery. Subjects in both groups showed significant reduction of pain and need for medication plus improvement in quality of life and ability to work. The subjects in the cognitive therapy/exercise group showed gains in muscle strength seen in the surgical patients. The cognitive-behavioral therapy encouraged patients to bend and use their backs in ways they had previously been unwilling to do because of fear of causing more pain and damage.
[SOURCE: Diana Mahoney, "Nonsurgical Care Relieves Back Pain: Behavioral Intervention," Internal Medicine News, September 15, 2003] Music Better than Pills for Aching Back
In a study of 65 patients who had just undergone back surgery for herniated disks, one group was prescribed pills and physical therapy while another group was asked to listen to music and visualize relaxing scenes for 25 minutes a day. After three weeks, the music listeners reported less pain and better sleep.
[SOURCE: Josh Fischman, "Soothing the Savage Backache," U.S. News & World Report, September 4, 2002] Is Exercise Good for Your Back?
If you've had previous episodes of back pain, you may be afraid to exercise for fear of "throwing your back out" again. Such fears may be unwarranted. Back pain patients who exercise as part of their recovery have fewer repeat episodes and fewer days lost from work. In the general population, studies have found that persons who exercise have no greater risk than others and may have at least slight protection against hurting their backs.
[SOURCE: James Rainville, "Exercise Tops Options for Treatment of Chronic Back Pain-Overcoming Fear of Pain Allows Patients To Reduce Disability and Improve Quality of Life," Biomechanics, July 1, 2003] As Weight Goes, So Goes BP
Weight loss may be better than any pill for the treatment of high blood pressure. Analyzing data from 25 studies including 4,874 subjects, Dutch researchers concluded that blood pressure falls about one point for every kilogram (2.2 pounds) of body weight lost. Subjects taking hypertensive medication registered even greater blood pressure reductions for each pound of weight loss.
[SOURCE: "Weight Loss Key for Treating High Blood Pressure," Reuters Health, November 21, 2003; Hypertension, November, 2003] Heavy Load Increases Risk to Hip
Individuals who place a heavy load on their lower extremities-either through excess weight or high physical activity-have an increased risk of eventually needing a total hip replacement. One study found that women with a body mass index (BMI) of 27 or above had a relative risk of hip replacement three times greater than women with the lowest body mass index. For men the risk was doubled for those in the highest quarter of BMI compared to those in the lowest quarter. For both men and women, the most physically active had a two-fold increased risk compared to the least active.
[SOURCE: "Obesity and High Physical Activity Are Risk Factors for Surgery," Obesity, Fitness and Wellness Week, July 14, 2001] Returning to Sports Is Common After Knee Replacement Surgery
Many individuals choosing knee replacement surgery have been heavily involved in sports or exercise activities. And with procedures and techniques now available, they are frequently able to return to active participation. In one study, 51 of 79 patients who were physically active before surgery were able to return to sports after surgery, usually with a low-impact activity. The rate of return is even higher for persons with no additional health problems.
[SOURCE: Neil Bradbury, David Borton, Geoff Spoo and Mervyn J. Cross, "Participation in Sports after Total Knee Replacement," The American journal of Sports Medicine, July-August, 1998] New Treatment May Delay Need for Knee Replacement
For persons slowed down by the early stages of osteoarthritis of the knee, a minimally invasive treatment is now available. As an alternative to knee replacement, the UniSpacer Knee System is a small device that can be placed between the natural structures of the knee and stays in place without cement or screws. It does not require bone cutting or fixation and retains the natural anatomy of the knee. If necessary, total knee replacement can be performed at a later date.
[SOURCE: "Minimally Invasive Surgical Procedure for Arthritis May Delay Knee Replacement Surgery," Biotech Week, May 15, 2002] | 
