Health ShortsAugust 2008Hard Mattress for a Bad Back?
If you’re sleeping on a hard mattress because you think it will soothe your aching back, you might want to re-consider. A study published in Spine found that low back pain patients sleeping on a firm mattress reported increased pain and less sleep while patients sleeping on body-conforming foam mattresses or water beds had slightly less pain and better sleep.
The authors theorized that those sleeping on the hard mattresses may have turned more frequently during the night because of increased pressure on body parts.
[SOURCE: “Wellness facts,” University of California, Berkeley Wellness Letter, August, 2008]
How about a Fig with That Soda?
A study comparing the nutrients of fresh and dried fruits found the highest concentration of phenols and other antioxidants in dried figs, plums and dates. The study found that figs showed a significant antioxidant effect for four hours after consumption and that they “overcame the oxidative stress of consuming high fructose corn syrup in a carbonated soft drink.”
These dried fruits comprise less than one percent of fruit consumed among Americans.
[SOURCE: Joe A. Vinson, et al, “Dried fruits: excellent in vitro and in vivo antioxidants,” Journal of the American College of Nutrition, Vol. 24, No. 1, 2005]
Small Meals May Lower Cholesterol
Animal studies and a number of small studies with human subjects have found that persons eating more frequently have lower total cholesterol and LDL cholesterol than persons following the traditional three-meal-a-day routine.
A study conducted at Cambridge University found that subjects eating six meals a day had an average total cholesterol five percent lower than those eating three meals a day. In one study involving two thousand subjects even persons taking in more calories per day saw a lowering of their cholesterol when they ate more frequently.
[Silvia M.O. Titan, et al, “Frequency of eating and concentrations of serum cholesterol in the Norfolk population of the European prospective investigation into cancer (EPIC-Norfolk): cross sectional study, British Medical Journal, December 1, 2001; Cleveland Clinic Heart and Vascular Institute, “Small meals and cholesterol.”]
Street Snacks–The Good and Bad
On the street and at sporting events and fairs, Americans are accustomed to snacking on hot dogs (high in fat and sodium). More nutritious choices are popcorn, which is whole grain, and peanuts, which are high in protein and beneficial fatty acids.
By contrast, street vendors in Tokyo are likely to offer sweet potatoes, fish stew or ramen noodles. Street fare in Moscow includes baked potatoes, grilled salmon and rice pilaf.
[SOURCE: Elizabeth Andoh, “Sidewalk snacks in seven cities,” New York Times, May 14, 1995]
Bad Snacks versus Good Snacks
If you’re hungry and reaching for a snack from the vending machine or your own pantry, the temptation is to go for something sweet, a simple carbohydrate such as candy or a cookie that tames the hunger for about an hour or less.
A better choice, say nutritionists, is to find a combination of complex carbohydrates, protein, healthy fats and whole grains–dry roasted nuts, a hard-boiled egg, yogurt, or whole wheat bread with a thin slice of cheese. Even though a bag of peanuts may have 30 grams of fat, it may be a better choice than jelly beans, which have no fat but loads of sugar.
[SOURCE: Cara O’Flynn, “Nutritionist points to best and worst choices in Post vending machine,” New York Post, June 16, 2008]
How Many Stroke Signs Do You Know?
A Centers for Disease Control survey found that fewer than half of Americans know the five most common warning signs of a stroke. How many do you know?
1. Confusion or trouble speaking.
2. Numbness or weakness of the face, an arm or a leg, usually on one side.
3. Trouble seeing.
4. Dizziness, loss of balance or difficulty walking.
5. A sudden, severe headache with no known cause.
Even one of the above signs, without other explanation, is reason to call 911 immediately.
[SOURCE: “Wellness facts,” University of California, Berkeley Wellness Letter, August, 2008]
Viagra May Protect Heart
From Muscular Dystrophy
A laboratory study involving mice suggested that the erectile dysfunction drug Viagra might some day provide a treatment for muscular dystrophy, a deadly disease that causes degeneration of the heart muscle. Mice given the drug coped well with an increased work load compared to mice not given the drug.
[SOURCE: “Viagra trial hints at hope for MD (muscular dystrophy),” New Scientist, May 17, 2008]
How Much Vitamin D Is Enough?
The recommended daily allowance (RDA) for vitamin D is 400 IU a day (600 IU for persons age 70 and over), but most nutritionists believe that adults probably need at least 800 to 1,000 IU. Most multivitamins provide 400 IU, and specific vitamin D supplements are available, usually in 400 IU doses. Most of these, however, contain vitamin D2 rather than D3, which is more effective. Cod liver oil is the most concentrated form of vitamin D, but it also contains large quantities of retinol, which at these doses may be harmful to bones.
When exposed to ultraviolet B rays from the sun for 10 to 15 minutes a few times a week, the skin produces vitamin D3 in sufficient quantities with no risk of an overdose.
[SOURCE; “Higher vitamin D may help prevent breast cancer,” Harvard Women’s Health Watch, June, 2006]
Vitamin D Deficiency Is Widespread
Among 290 patients on the general medical floor of a Boston hospital, researchers found that 57 percent were deficient in vitamin D–many severely deficient. An Italian study found a vitamin D deficiencyin 83 percent of postmenopausal female patients.
A deficiency is usually defined as a blood level of 19 nanograms/milliLiter or less, but any level under 30 nanogramns/mL may represent a health risk.
[SOURCE: Ira Cantor, M.D., “Shedding light on vitamin D and integrative oncology,” Integrative Cancer Therapies, June, 2008]
D Deficiency Spells Trouble
A study of newly diagnosed breast cancer patients at Toronto’s Mount Sinai Hospital found that only 24 percent had blood levels of vitamin D considered adequate. Patients with the lowest levels of vitamin D had a 73 percent greater risk of dying from their cancer than the women with adequate levels.
[SOURCE: Pamela Goodwin, M.D., “Frequency of vitamin D deficiency at breast cancer diagnosis and association with risk of distant recurrence and death in a prospective study of T1-3, NO-1, MO BC,” presented at the annual meeting of the American Society of Clinical Oncology, May, 2008]
More Sun Equals Better Prognosis
Sunny countries close to the equator face a higher incidence of skin cancer but have a better prognosis when diagnosed with other cancers, according to a study conducted by researchers at Brookhaven National Laboratory.
The researchers devised a model showing that vitamin-D generating radiation doses at the equator are 3.4 to 4.8 times greater than in Great Britain and Scandinavia. Based on a ratio of mortality/incidence rates, the study found that, among patients with similar skin, a cancer prognosis improved with proximity to the equator and increased levels of sun exposure.
[SOURCE: J. Moan, et al, “Addressing the health benefits and risks, involving vitamin d or skin cancer, of increased sun exposure,” Proceedings of the National Academy of Sciences, 2008;105:668-673]
Core Body Strength Protects Back
Core body muscles are those in the trunk and abdomen that provide balance and stability to the spine. Studies have shown that strength in these muscles decreases the risk of back injury.
Treatment of recurring back injuries typically involves routines to strengthen core body muscles, taking stress off of smaller muscles and ligaments.
[SOURCE: Jerrold S. Petrofsky, et al, “Improving the outcomes after back injury by a core muscle strengthening program,” the Journal of Applied Research, 2008; Vol. 8, No. 1]
Lift Safely To Prevent Back Injuries
Many back injuries can be prevented merely by taking a few precautions when lifting.
• Think before you lift. How heavy is the object? Will you need help? How far will you have to move it? Is it bulky? Are there objects in your path or hazards that should be taken care of first?
• Position yourself in front of the load with your feet straddling it. For balance, you may want one foot slightly in front of the other. Slowly bend your knees and bring the load as close to your body as possible using both hands. Make sure the load is distributed over both feet.
• Lift with your legs rather than your back. If you need to turn, do so with your feet rather than your torso.
• Be careful when you set the load down, again using your legs and knees rather than your back and positioning the load in front of you.
• If the load is too heavy or bulky, seek help or use a dolly.
[SOURCE: National Ag Safety Database, “Back injury prevention: script,” reviewed April, 2002]
Sex after an MI: Nearly Always Safe
Although it may provoke anxiety, resumption of sexual activity is nearly always safe a few weeks after a heart attack or stroke.
• Talk to your doctor first.
• Take all your medications as prescribed.
• Avoid excessively stressful situations.
• Stop if you have heart symptoms such as fatigue, nausea or shortness of breath.
[SOURCE: Richard C. Wilson, M.D., “Can your heart handle sex?” thirdage.com, March, 2006]
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