Health ShortsOctober 2003Don't Underestimate the Flu
It's easy to underestimate the flu...until it hits you hard. Far more serious than a "bad cold," the flu sends 114,000 Americans to the hospital each year, taking the lives of 36,000. Most likely to suffer life-threatening complications are persons over age 65 and younger adults with compromised immune systems, but vaccinations are recommended for all persons over age 50 or anyone who wants to be spared the illness and inconvenience. The vaccine will be in plentiful supply from early October this year.
[SOURCE: "News about This Year's Flu Vaccines," Harvard Women's Health Watch, October, 2003] CRP Blunts Effect of Low-Fat Diet
Persons with high levels of c-reactive protein (CRP), a marker for inflammation within the cardiovascular system, have an elevated risk of heart disease, even if their cholesterol numbers are normal. A recent study at Johns Hopkins found that individuals with high CRP levels obtained less benefit from following a low-fat, low-cholesterol diet than did other subjects. They showed reductions in total cholesterol and LDL, but less pronounced than the reductions in subjects with normal CRP levels.
[SOURCE: "Longevity Facts," Johns Hopkins Medical Letter, October, 2003] Schoolgirls Thrive on Hearty Breakfast
Girls eating a hearty breakfast of baked beans on toast did well on their school work and on tests of memory and attention, according to a Belfast study reported at the European Nutrition Conference in Rome [September, 2003]. Subjects eating the protein/carbohydrate breakfast did better than those eating only toast (carbohydrate only). "The link between having breakfast and performance at school or work is well established," wrote the author. Boys in this study, however, tended to perform better when they were slightly hungry.
[SOURCE: "Girls Need Big Breakfast?" Reuters Health, September 30, 2003] It's Never Too Late To Start
It's never too late to start exercising. An Australian study of seniors aged 70 to 84 found that those who exercised were less likely to fall than those who received "home hazard management" or those who had their eyesight corrected. The exercise program included kicking a ball and doing leg lifts using ankle weights.
[SOURCE: "Six Tips To Keep You on Your Feet," Harvard Health Letter, October, 2003] Weight Loss-Good for What Ails You
It's well known that weight loss can lower your cholesterol and decrease your risk of heart disease and type 2 diabetes. A recent Tufts University study found that subjects who lost 5 to 10 pounds through a low-fat, reduced-calorie diet also had greater immune responses to disease-causing microorganisms. According to the authors, the "improved immune function could conceivably help fight everything from the common cold to cancer." The study did not measure specific health outcomes or diseases.
[SOURCE: "Yet Another Reason To Lose Excess Weight: Improved Immune Function," Tufts University Health & Nutrition Letter, October, 2003] A Beer Belly or a Drinker's Figure?
Popular lore has accepted the idea of the beer belly, but a recent study found a more complex relationship between alcohol consumption and abdominal fat. After interviewing 2,300 subjects about their drinking habits, researchers found that those with the least amount of abdominal fat were persons who drank small amounts - less than two drinks - of alcohol daily. The largest bellies belonged to persons who drank only occasionally but consumed large amounts when they did so. Other studies have found that regular, moderate drinking (less than two drinks a day) is linked to a lower risk of heart disease.
[SOURCE: "Why A Drink a Day May Keep Heart Disease at Bay," Tufts University Health & Nutrition Letter, October, 2003] Even a Fake Laugh Reduces Stress
Studies have demonstrated that uncontrolled stress is associated with reduced immunity and poor health, and one of the best antidotes for stress is laughter. Laughter has been shown to reduce levels of stress hormones, dilate blood vessels and improve blood flow. Stress experts say that even fake laughter can help by relaxing the body and, in some cases, leading to a real laugh.
[SOURCE: Melissa Nachatelo, "How To Laugh Off Stress: You Can't Avoid Stress, But You Can Limit Its Damaging Effects with These Four Fun Techniques," Natural Health, March, 2003] Good News for Tea Drinkers
Tea drinkers experienced a 7 to 11 percent reduction of LDL cholesterol over six weeks in a recent double-blind, placebo-controlled study. Fifteen subjects on a controlled diet were given either five cups of black tea daily or colored water flavored to taste like tea. After three weeks the drinks were switched. The average reduction of LDL cholesterol for tea drinkers was 7.5 percent, but with no change in levels of HDL, or good cholesterol. The researchers ruled out any effects resulting from caffeine. When subjects were given a tea-like drink with an equivalent level of caffeine, no cholesterol effects were seen. Tea is also being studied for possible beneficial effects on blood glucose control, metabolism and anti-cancer activity.
[SOURCE: Journal of Nutrition, October, 2003, reported by Christopher Doering, Reuters Health, September 30, 2003] Depression Magnified by Holidays
A recent Australian study found that depression, social isolation and lack of quality social support have a direct association with heart disease. The link between these psychological and social factors was as strong as the link with commonly accepted risk factors for heart disease such as smoking, high cholesterol and hypertension. Depression and social isolation can be magnified during the holidays where there is social pressure to celebrate and socialize.
[SOURCE: Stephen Bunker, et al, "Stress and Coronary Heart Disease: Psychosocial Risk Factors," The Medical Journal of Australia, March 17, 2003] Counter the Glitz, Volunteer
If the commercialization of the holiday season dampens your festive spirit, restore your feelings of good will by volunteering at a homeless shelter or your favorite nonprofit organization. Dealing with Loss
The holidays are fraught with emotional intensity, especially for those who have lost loved ones. If you've suffered a recent loss, give yourself time to think about and acknowledge loved ones. Many find it helps to plan a family remembrance. It might take the form of telling stories about that person, remembering them in prayer before the meal, lighting a candle in their honor or looking at photo albums with family. The important thing is to recognize your loss and try to find comfort in the support of loved ones. Vacations Are Good for the Heart
Results from the MRFIT trial, a study that followed more than 12,000 men to evaluate their risk for heart disease, found that men who took more vacations over a five-year period were 17 percent less likely to die in the following decade than men who took fewer vacations. The men who took more vacations also had a risk of death from heart disease that was one-third lower than those who stayed on the job. Researchers think that the men who took more vacations protected their hearts by taking a break from the stress of daily life.
[SOURCE: Tufts University Health & Nutrition Letter, September, 2001] Don't Nurse a Grudge
Nursing a grudge might leave you in need of nursing care. Research shows that negative emotions create stress, raise blood pressure and set you up for heart disease and other stress-related health problems. In a study conducted at Hope College in Holland, Michigan, students who were told to brood over old grudges registered dramatic increases in blood pressure and heart rate. When they contemplated forgiveness, blood pressure and heart rate fell. Forgiving a grudge means acknowledging and expressing your hurt but allowing yourself to move beyond the negative emotions which ultimately harm you and not the person who wronged you.
[SOURCE: Erin O'Donnell, "How To Forgive Your Enemies," Natural Health, December, 2002] Resolve To Cut Back on Salt
One health-oriented resolution that is frequently overlooked might be to cut back on your intake of salt as a way of reducing blood pressure and your risk of heart disease. To do so, the American Heart Association recommends cutting back on your use of prepared foods, which are usually high in sodium, and cooking smarter by using herbs such as basil, garlic, paprika, cider vinegar and lemon juice.
[SOURCE: "The American Heart Association Suggests Healthy Resolutions; New Year's Tips To Improve Mind, Body...and Heart," PR Newswire, December 19, 2002] Make Resolutions You Can Keep
Have you ever resolved to lose 10 pounds by March 1...and discovered on March 15 that you've actually gained three pounds? One easy way to fail in your New Year's resolutions is to make the goal too precise without specifying how it is to be reached. Rather than determining how much you're going to lose, focus on those things you can control: how many miles you will walk every day, the number of desserts you will eat every week and your cut-off time for snacks at night. While January 1 is a convenient time to start anew, a healthy resolve can begin at any date.
[SOURCE: "New Year's Resolutions Can Start Any Day You Want," Tufts University Health & Nutrition | 
