Health ShortsFebruary 2003Does Short Sleep Increase Heart Risk?
Male subjects averaging five hours or less a night of sleep were twice as likely to have heart attacks as men sleeping eight hours or more, according to a Japanese study published in Occupational and Environmental Medicine [July, 2002].
Other studies have found an association between sleep apnea, a common sleep disorder, and cardiovascular problems such as high blood pressure, heart failure and stroke. Although sleep apnea is a major cause of sleep loss, there is no evidence to determine whether the association with heart disease is because of sleep loss or the lack of oxygen delivered to the heart during episodes of apnea.
[SOURCE: Kristin Cobb, "Missed zzz's, More Disease? Skimping on Sleep May Be Bad for your Health," Science News, September 7, 2002] Do Seniors Need Less Sleep?
The need for sleep does not diminish with advancing age, but many Americans over age 65 find they do not get as much quality sleep as they once did. Starting at age 65 or earlier, most individuals find it harder to get into the deeper stages of slow wave sleep (stages 3 and 4); by age 75, they may not be able to get into stage 4 at all. Because they spend proportionally more time in stage 1 sleep, seniors are more easily awakened by noise in the environment. In addition, postmenopausal women may be kept awake by hot flashes; and older men with benign prostate problems may have to get up to urinate several times each night. According to a study published in the Journal of the American Geriatrics Society [September, 2001], older men suffering from insomnia had a 50 percent increased risk of developing dementia or other cognitive problems.
[SOURCE: "Health Habits-Sleep Well To Age Well," Harvard Health Letter, May, 2002] Developing Good Sleep Habits
If you regularly have trouble falling asleep, the first step is to develop good sleep habits. - Avoid caffeine, nicotine and heavy meals in the evening.
- Exercise 20 to 30 minutes a day-but not in the late evening.
- Keep your bedroom quiet and comfortable.
- Use the bed for sleep and sex only.
- If you lead a stressful life, use the hours before bedtime to unwind and relax. A bath, a glass of warm milk or some light reading may help.
- Hide the clock and don't try to go to sleep or think about sleep loss.
- Check your medications to see if they contain caffeine or other stimulants.
[SOURCE: "Getting a Good Night's Sleep," Mayo Clinic Health Letter Medical Essay, October, 2001]
Get Treatment for Sleep Disorders
The National Sleep Foundation believes that 30 to 40 million Americans have sleep disorders that make it difficult for them to get the quality sleep needed for good health. Whether because of sleep disorders, stress or a busy schedule, 75 percent of respondents to recent surveys indicated that they frequently fail to get adequate sleep. With proper diagnosis by a sleep specialist, most sleep disorders can be successfully treated or managed. A list of accredited sleep disorders centers can be obtained from the National Sleep Foundation, www.sleepfoundation.org.
[SOURCE: National Sleep Foundation, "The Nature of Sleep."] Taking Care of Your Voice
Whether caused by voice strain or a nasty cold, hoarseness usually passes in a few days. To treat hoarseness or prevent recurrence: - Drink plenty of water.
- Don't smoke and stay out of smoke-filled rooms.
- Avoid yelling, screaming and talking loudly for long periods. When addressing a large group, use a megaphone or a microphone.
- Don't whisper; it's just as hard on your voice as talking loudly.
- Avoid clearing your throat.
- Keep your home humidified.
- To keep your throat moist, suck on lozenges, chew gum or gargle with salt water.
- Seek voice training if you're a singer or speak regularly before the public.
[SOURCE: "Taming a Hoarse Voice," Mayo Clinic Health Letter, January, 1998]
New Screening Test for Heart Disease
Your cholesterol is okay, but how about your c-reactive protein? Doctors now know that many heart attacks occur as a result of an inflammatory process in the blood vessels, and c-reactive protein is a by-product of inflammation that can be measured effectively in a blood test. A recent study published in the New England Journal of Medicine [November 14, 2002] found that a test for c-reactive protein was a better predictor of heart attack risk than LDL cholesterol. Some doctors now recommend both screening tests, since some individuals with low HDL cholesterol actually have a high risk of heart attack that can be detected through a high CRP reading.
[SOURCE: "Why Do We Need Another Test?" Harvard Health Letter, February, 2003]
Fighting Allergies Indoors
For many allergy sufferers the indoors may offer little respite from outdoor pollens and molds. Dust mites and animal dander can team up to make your home a haven for allergens. - If you or other family members suffer from year-round allergies, there are a few steps you can take:
- Choose wood, linoleum or tiled floor surfaces plus washable throw rugs.
- Choose window shades or blinds rather than curtains.
- Get a zippered dust-proof cover for your mattress.
- Avoid getting a dog or cat. If you have a pet, limit it to certain rooms and keep it out of bedrooms. Have someone bathe cats and dogs weekly.
- Damp mop floors often.
Green Tea: A Super Beverage
Green tea has been the subject of studies showing a long list of potential health benefits, including its ability to fight cancer, heart disease, arthritis and tooth decay. New research suggests that green tea may also be effective against allergies. Japanese researchers have identified a compound in green tea that may block an allergic response. The compound, methylated epigallocatechin gallate (EGCG), has been found to fight allergic reactions in rodents but hasn't been tested in humans. Many individuals, however, have used green tea to counter allergic symptoms.
[SOURCE: "Green Tea May Fight Allergies," Immunotherapy Weekly, October 16, 2002] Is It an Allergy or a Cold?
When your nose won't stop running, and you're constantly sneezing, do you have a cold or are you allergic to airborne pollens or mold spores? If you're allergic to pollens, your symptoms will probably be seasonal. Both colds and allergic reactions can cause a runny nose, watery eyes, sneezing and itchy throat. Colds tend to last only a week to 10 days, have thicker nasal secretions and are more likely to involve a low-grade fever, sore throat, hoarseness and general feeling of malaise.
[SOURCE: Michelle Meadows, "Itching for Some Allergy Relief?" FDA Consumer, May-June, 2002] New Hips for Younger Patients
Approximately 150,000 Americans opt for total hip replacement surgery each year to gain relief from the crippling pain of arthritis. In the past this option was considered most viable for elderly patients. As materials used for hip components evolve, doctors are increasingly willing to recommend the surgery to younger patients. Currently only 5 to 10 percent of hip replacement patients are under age 50. That figure may rise as new surgical materials and techniques make it possible for patients to keep the replacement hip for 20 years or more. Recent innovations include: cementless components that are pitted to allow bone to grow into the surface of the prosthesis; and a replaceable liner on the socket component of the prosthesis that allows a surgeon to go in and replace only the worn liner after a number of years.
[SOURCE: "Arthritis-Hip Replacement," Harvard Health Letter, February, 2002; "Hip Replacement Surgery Viable Option for Younger Patients," Medical Devices and Surgical Technology Week, March 17, 2002] Cherry Pie, Anyone?
Pie lovers rejoice. Red tart cherries, the kind most often used in cherry pie, contain 17 different antioxidant compounds. According to researchers at Michigan State University, they may be 10 times more effective in fighting pain and inflammation than aspirin and other nonsteroidal antiinflammatory drugs. If you're counting calories, a fruit supplement, Cherry Rich, is available in capsule or a chewable form
[SOURCE: "Antioxidants in Tart Cherries Fight Arthritis Pain and Inflammation," Immunotherapy Weekly, December 19, 2001] Exercise Key To Controlling Arthritis
Regular, moderate exercise has long been recommended as an key component of arthritis treatment; yet studies show that only 13 percent of patients get the exercise they need. Patients should talk to their doctors about the level of activity and the kinds of exercise most suitable. Possible activities include walking, recumbent bicycle riding, low-impact aerobics, yoga, tai chi, strength training, water exercise and swimming in a heated pool.
[SOURCE: Sherry Boschert, "CDC To Start Campaigns Aimed at Improving Arthritis Care," Family Practice News, October 1, 2002] | 
