Aug
01
2005

Comfort Foods Make PMS More Uncomfortable

By | Mental Health, Nutrition, Prevention, Women’s Diseases

Premenstrual depression, moodiness, insomnia, abdominal cramps and headaches are some of the symptoms that create havoc for up to 40 % of menstruating women. Premenstrual Syndrome (or PMS for short) does not just mean a” cranky” few days for the women who suffer from it, but a host of unpleasant effects. Many experience bloating and breast tenderness, and they find that their daily functioning at work and in personal relationships is impaired. Food cravings are part of the picture, and often the so-called “comfort foods” are high on the list like ice cream, chocolate, cookies, or cake. Unfortunately these are not helpful at all, whereas other foods can be beneficial. The American College of Obstetricians and Gynecologists has published recommendations already in 2000 in which a diet of complex carbohydrates was recommended and supplementation of calcium, magnesium and vitamin E. Small meals that are rich in complex carbohydrates and that also contain protein and fat are useful to keep blood sugar levels stable. Even though some women crave sugar, candy, baked goods and pop, the rapid fluctuations in blood sugar only contribute to moodiness and irritability. Caffeine can also contribute to irritability, but by the same token, quitting coffee or tea abruptly will make many feel worse. A gradual decrease would be the gentler approach.
Alcohol intake is an especially bad idea, as it is a depressant and does nothing to lift the mood. People who have bloating or edema should avoid sodium.
Trials have shown what works to control PMS. More than 400 women were enrolled in a study group and were given 1,200 mg of chewable calcium carbonate daily. Those taking the supplement benefited from a 48% decrease of symptom severity. Within the Nurses’ Health Study II researchers followed up on a group of 1,057 women who got PMS and another group of 1,968 women who did not during 1991 and 2005. Women who consumed 400 IU of vitamin D a day had a lower relative risk of developing PMS. Consumption of calcium and vitamin D were measured by a food questionnaire. Calcium consumption of about four daily servings of fortified orange juice, skim-or low-fat milk or low-fat yogurt was inversely related to PMS.

Comfort Foods Make PMS More Uncomfortable

Comfort Foods Make PMS More Uncomfortable

The lead author of the study was Dr. Elizabeth Bertone-Johnson PhD, from the department of public health at the University of Massachusetts in Amherst. Her colleagues agree that vitamin D and calcium is beneficial to women of all ages, since these nutrients also reduce the risk of osteoporosis. Trials of vitamin B6 in doses of up to 100 mg daily seemed to help, as reported already in 2003 in a review by American Family Physician.

For the patient it means that small, regular meals are a good idea. So are complex carbohydrates, low-glycemic fruit like apples or berries and lots of vegetables. Consume low-fat milk or low-fat yogurt. Give the calcium supplements and the vitamin B6 a try. Minimize red meat, saturated and trans fats. Avoid salt, refined carbs, sugar, salt and alcohol. All of these aspects can make a significant contribution to a reduction of PMS symptoms as well as to health and wellness.

More info on premenstrual syndrome: http://nethealthbook.com/womens-health-gynecology-and-obstetrics/pms/

Reference: The Medical Post, June 28.2005, page 23

Last edited October 29, 2014

Jul
01
2005

Diet Can Influence Acne

By | Nutrition, Skin Disorders

The old dermatological dogma that diet can play a role in the development of acne has been tossed back and forth. Some parties agree, others disagree. An old study by Fulton et al., which goes back to 1969, claims that patients who ate chocolate bars were compared to those who ate”pseudo-chocolate”, and no difference was found between the two groups. Both had the same amount of acne lesions. Critics of this poorly designed study however point out, that the” fake chocolate” contained just as much sugar and just as much trans fat as real chocolate. Trans fats are also known to contribute to inflammation, a condition that is present in acne.
In the meantime a 2002 study that was published in the Archives of Dermatology has taken a closer look at acne. Researchers took a look at islanders from Papua, New Guinea, and the Ache people of Paraguay. Both groups eat a non-Western low-glycemic diet. 1315 subjects were checked, and not a single case of acne was found. Even though this is merely an observational study, the results are impressive. Similar results have been reported in Okinawans, the South African Bantus, the Zulu and the Inuit. Even though these groups are continents apart, the common denominator is the same. Each group eats a non-Western diet. Another publication in 2005 in the Journal of the American Academy of Dermatology evaluated data from the Nurses Health Study II for a link between teenage acne and milk intake, and there was indeed a positive association. It may be that a milk allergy could be the explanation. Further evaluation is needed to pinpoint, which active compounds in milk are the culprits.

Diet Can Influence Acne

Diet Can Influence Acne

For now research points out that hyperinsulinemia, a metabolic condition stemming from an overload of highly refined and high glycemic carbohydrate foods, and its related hormonal cascade is the crucial link between the Western diet and acne. Other factors may emerge from investigating how milk consumption worsens acne.

More info on acne: http://nethealthbook.com/dermatology-skin-disease/acne-vulgaris/

Reference: The Medical Post, May 31, 2005, page 29

Last edited October 28, 2014

Jun
01
2005

Pancreatic Cancer And Processed Meats

By | Cancer, Nutrition

A large multi-ethnic study analyzed data from 190,545 men and women at the Cancer Research Center at the University of Hawaii. In an average follow-up time of 7 years there were 482 incidents of pancreatic cancer, and it became obvious that processed meats play a role in the increase of pancreatic cancer. After taking other risk factors into consideration like a positive family history, age, smoking and diabetes mellitus, those patients who consumed the largest amount of processed meats had a 67% increased risk for pancreatic cancer as opposed to those who had the lowest intake of these foods. A diet rich in red meats increased the risk by about 50%.

Poultry, fish, dairy products and egg intake showed no pancreatic cancer risk factor, nor did it matter how much fat, saturated fat or cholesterol was consumed over the 7 year observation period.

The lead investigator of the study, Dr. Ute Noethlings, observes that the risk increase is a consequence of the meat preparation with carcinogens. The main culprit would very likely be sodium nitrite, which is a preservative that also enhances the meat color.

Pancreatic Cancer And Processed Meats

Pancreatic Cancer And Processed Meats

For the consumer it means taking a critical look at processed meats before picking up sausages with your next shopping. Read the labels, avoid sodium nitrite. Your pancreas will thank you for it!

More information on pancreatic cancer: http://nethealthbook.com/cancer-overview/pancreatic-cancer-pancreas-cancer-or-cancer-of-the-pancreas/

Reference: The Medical Post, May 17, 2005, page 50

Last edited October 28, 2014

Jun
01
2005

Lose Fat With Omega-3 Fish Oil And Exercise

By | Health, Men's Health, Nutrition, Prevention, Weight loss, Women’s Diseases

Omega-3 fish oil has been recognized to have significant benefits for healthy blood vessels and heart health. Ideally fish, which is rich in omega-3 fats, should be eaten several times per week, and salmon, mackerel or sardines are excellent choices. Some individuals are not fond of these choices and do not get enough of omega-3 fats. There is still the alternative to take fish oil. Most people would cringe at the idea of swallowing a spoonful of cod liver oil, but fish oil, which can be taken encased in a gelatin capsule is no longer a “yuck” experience.
It is certainly worthwhile to take a closer look at omega-3 fish oil, as new research from Adelaide, Australia has come into the forefront, associating fish oil with health benefits. Dr. Peter Howe, PhD from the South Australian University’s School of Health Sciences supervised research on patients with metabolic syndrome. They were overweight, had high blood pressure, a high insulin level and high blood fat or triglyceride levels. The patients participated in a 12-week program, which not only included moderate aerobic exercise three times per week, but also the intake of fish oil or sunflower oil. A control group received sunflower oil combined with exercise. The difference was quite significant: those on a regimen of exercise and fish oil supplementation lost more body fat mass than those who were using sunflower oil and adhered to an exercise program.
Exercise alone and fish oil alone did not produce these effects. It was the combination that made the difference! The researchers state that omega-3 fatty acids cause a switch to enzymes that burn fat, but exercise is the driver, which increases the metabolic rate, so fat loss becomes possible. It was also found that the winning combination of fish oil and exercise promoted a decrease in blood pressure and triglyceride levels.

Lose Fat With Omega-3 Fish Oil And Exercise

Lose Fat With Omega-3 Fish Oil And Exercise

Dr. Howe noted that not only did it reduce body fat (weight loss mostly noticeable in the abdominal area), but also it was beneficial to the patients’ general health. It is the protective effect of omega-3 fish oil on blood vessels, which is making them more elastic and more efficient in transporting nutrients to the muscles.

More information of good and bad fatty acids: http://nethealthbook.com/health-nutrition-and-fitness/nutrition/fat-good-bad-fatty-acids/

Reference: The Medical Post, May 3, 2005, page 15

Last edited October 28, 2014

May
01
2005

Red Bull Not A Natural Health Drink

By | Nutrition

Some people like the caffeine fix in the form of coffee, cola drinks or chocolate. The kick of 36 mg of caffeine in one can of cola is enough of a wake up call and can interfere with falling asleep at night. In the meantime however, some soft drinks appeal to the crowd that thinks that more must be better. One of the concoctions, Red Bull, which came originally from Austria, has managed to be approved by Health Canada as a “natural health product”.

There are a few strings attached: the label must carry a warning that the drink is not recommended for children and breast-feeding women. The drink should not be mixed with alcohol, and no more than 500 ml (two cans) should be consumed per day. The European Commission on Food Safety had closely scrutinized it, and the product is in fact banned in France, Denmark, and Norway, as the authorities are not sure about the long-term effect of the ingredients, namely taurine, caffeine and glucuronolactone.

The problem remains that any kid can have access to Red Bull at the corner store. No one is watching how much is consumed. These drinks have become hot seller-last year alone 80,000 L of “energy drinks” were sold in Canada alone. Red Bull packs a significant 80 mg of caffeine, “Guru” comes in with 125 mg of caffeine, and it is even sold in school cafeterias in Montreal.

Red Bull Not A Natural Health Drink

Red Bull Not A Natural Health Drink

A sports nutritionist observed also, that it has become a popular practice among certain athletes to down three or full cans of Red Bull and in addition combine this whopping dose with a product” Hot Rox”, which delivers another jolt of 1000 mg caffeine. Exaggerated adrenaline rush can be the perfect recipe for injury, insomnia and poor recovery.
The breweries seem to want a market slice too, as Labatt’s new “Shok” sports more alcohol (6.9%) and 60 mg of caffeine in addition. Molson”s “Kick” delivers 55 mg caffeine and 5% alcohol.
Doctors should be on the watch for caffeine overdoses and also the resulting withdrawal symptoms. Transient behavior changes, irritability, nervousness and anxiety are on the list for the first, lack of energy and inability to concentrate are the effects of withdrawal. Reaching for stimulants also give a false sense of energy is no substitute for energy from real food. And last not least the label saying “all natural” does not guarantee safety.

Reference: The Medical Post, April 12, 2005, page 21

Last edited December 7, 2012

May
01
2005

Burgers, Fries and High Healthcare Costs

By | Cancer, Health, Heart Disease, Nutrition, Obesity, Stroke

“Everything in moderation” and “A little bit cannot harm” are the deceptively soothing terms that can lull consumers into the belief, that fast foods cannot be so bad after all. A study, called the” Coronary Artery Risk Development in Young Adults” however gives us the facts, that paint a more realistic picture: the “little bit” actually has fairly serious consequences!
In this U.S. study a wide cross section of young adults were followed in four U.S centers: Birmingham, Ala., Chicago, Minneapolis and Oakland Calif. 3031 people in the age of 18 to 30 years were recruited in 1985 and followed until 2001.

Lifestyle habits, such as smoking, watching TV and intake of other foods were recorded, and insulin resistance was measured. In addition there were detailed studies of weight, height, waist size and other body measurements. Some interesting facts emerged: women ate fast foods less frequently than men. Fast food intake was associated with lower education, more TV watching, lower physical activity, high intake of trans fats and alcohol intake. In short: fast foods and other unhealthy lifestyle choices were correlated.

Dr. Mark Pereira, PhD of the University of Minnesota School of Public Health, who is one of the authors of the study, points out that it is extremely difficult to eat in a healthy way in a fast foods restaurant. The menus still include foods high in fat, sugar and calories and low in fiber and nutrients. Dr. Arne Astrup from the RVA University in Copenhagen found the same issues: besides the fact that serving sizes have increased two to five fold over the past fifty years, the energy density is twice as high in fast foods as compared to food in healthy diets. Dr. Astrup also points out in his publication, that humans have only a weak innate ability to recognize foods with high energy density and then down-regulate the amount eaten to meet and not exceed energy requirements.

Burgers, Fries and High Healthcare Costs

Burgers, Fries and High Healthcare Costs

If a person ate more than 2 fast food meals per week, which would be a modest increase of the control group that ate less than 1 fast food meal per week, the 2 meals per week group was about 5 kg heavier after 15 years, as opposed to 11 kg in the control group. The insulin resistance increased by an alarming 230 %. This finding is of significance, as insulin resistance (=metabolic syndrome) promotes the occurrence of cardiovascular disease and cancer, especially breast and colorectal cancers. The data are showing that even a modest increase has a unique effect in increasing the risks for these disease patterns, and the message is, that health care costs will only come down, if the root cause of disease is attacked at the societal and lifestyle level.

More information about the metabolic syndrome (insulin resistance): http://nethealthbook.com/hormones/metabolic-syndrome/

Reference: The Medical Post, March 8, 2005, page 20

Last edited October 28, 2014

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Mar
01
2005

Liver Cirrhosis Threatens Overweight Children

By | Gastrointestinal Disease, Nutrition, Obesity

Generally the condition of liver cirrhosis has been associated with excessive alcohol intake, and the victims have been adults.
A similar condition is the fatty infiltration of the liver, where the function becomes impaired through the growth of fatty tissue, which replaces healthy tissue. In its worst form this non-alcoholic fatty liver disease can advance to cirrhosis and end-stage liver disease. So far this devastating course of illness has been seen in adults, but it is not confined to the adult population. The most important risk factor for this disease is obesity, and with one in three children in Canada now overweight, the previous adult-only disease is now affecting kids. Non-alcoholic fatty liver disease is now the most common cause of abnormal liver tests.

Dr. Ariel Feldstein, a pediatric gastroenterologist from the Mayo Clinic in Rochester reports that the average age of children with these symptoms is about 12, which is an alarmingly low age for this picture. There is also a warning, that children do not even have to sport a sky-high body-mass index (BMI). The risk is already significant with a high BMI.The most direct approach to prevent type 2 diabetes and fatty-liver disease in children has to start within the family. Instead of singling out the child it is important to work together as a family to become healthier. The terms”fat”, “chubby”, “exercise” and “diet” are less conducive to improvement than “physical activity” and “better nutrition”. Consistent minor changes are also more important than crash diets that come and go.

Liver Cirrhosis Threatens Overweight Children

Liver Cirrhosis Threatens Overweight Children

Eating more vegetables and fruit, not eating and snacking mindlessly in front of the TV, eating together as a family and preparing healthy snacks instead of tossing a cookie bar or a bag of chips into the lunch bag are all ways that benefit the entire family.
A study from Dr. Robert Berkowitz at the Children’s’ Hospital of Philadelphia affirms even more, that prevention has to start with the parents: children born to overweight mothers have a higher risk of following the pattern of having a high body mass index than those whose parents were normal weight.

More information about liver cirrhosis: http://nethealthbook.com/digestive-system-and-gastrointestinal-disorders/liver-cirrhosis/

Reference: The Medical Post, February 15, 2005, page 21

Last edited October 27, 2014

Mar
01
2005

Asian Diet To Manage Menopause

By | Nutrition, Weight loss, Women’s Diseases

Hormone Replacement Therapy (HRT) has not only benefits. The potential side effects have become evident, and as a result, doctors have cautioned their patients, that HRT may not be the answer for every menopausal woman. However, lately natural hormone replacement therapy has become popular as an alternative. According to statistics only 20% of Asian women are plagued by hot flashes during menopause as compared to 80% of Westerners. A lifestyle intervention trial from Australia taught 120 women to adapt Japanese diet and lifestyle habits. The participants of the trial also started an exercise program for women, drank lots of water, increased calcium intake and increased the intake of plant-estrogens. Researchers had chosen this model, as Japanese women average five more years of healthy living than their sisters in the West. The spotlight of the research continues to focus on plant-based estrogens. Isoflavone precursors are found in soy (which is widely consumed in Asia), but it is also present in fruits, vegetables, legumes and seeds such as flax. We do not know too much about the long-term effect of manufactured or isolated soy products, and so it is best to stay with the natural soy foods such as edamame (soy beans), tofu, tempeh and miso. Beside soy foods, lots of vegetables, beans and fruit are beneficial, and ground flax seed has also shown to decrease menopausal symptoms. Research in Chinese women has shown a modest association between post-menopausal soy intake and increased bone density.

Asian Diet To Manage Menopause

Asian Diet To Manage Menopause

Compared to this, the “typical” North American diet isn’t an accessory to good health; being high in white flour, sugar, trans fat and providing saturated fat of meat and dairy products this is also bad news for menopause. In addition there is a correlation between an increased body mass index and one to five alcoholic drinks per week with increased hot flashes in peri-menopausal women. Research from Simmons College at the Harvard School of Public Health has shown that Western food habits of red meat and processed meats (hot dogs, bacon) put especially women’s health at risk.

Diabetes Risk Increased With Western Diet Over 14 Years (modified from Archives of Internal Medicine)

Diabetes Risk of Western Diet Over 14 years

Diabetes Risk of Western Diet Over 14 years

Some experts say that the health of Asian women is more robust due to their life-long soy intake, in which case it would make sense to not even wait for all the dreaded symptoms of menopause to appear, but make way for healthy diet choices early. Soy products have become immensely popular and are readily available in today’s market, and so it will be interesting to see if the next generation of women has an easier time going through menopause.

More info on menopause: http://nethealthbook.com/hormones/hypogonadism/secondary-hypogonadism/menopause/

References: 1.The Medical Post January 25, 2005, page 17     2. The Medical Post, February 1, 2005, page 17

Last edited October 27, 2014

Feb
01
2005

Black Widow Alert For Organic Produce

By | Health, Nutrition

Fresh fruit in winter has become the norm in supermarkets around the country. A significant amount of buyers seeks out organic produce for the lack of potentially noxious spray residues.
In the quest to combat insects that feast on their vines, growers of organic grapes nurture the black widow spider variety, which will prey on the vineyard pests in the sense of a biological pest control. Despite checks and handling measures to rid the grape bunches of spiders, more consumers have been spotting black widows on imported grapes. A Canadian Food Inspection Agency spokesman reported, that the numbers have been going up. The good news, however, is that bites have been infrequent, and more importantly, fatalities are extremely rare. Centers of the American Association of Poison Control recorded 13,000 bites in 1997 of which less than 1 % were fatal.
Nevertheless, the hazard is real, and people who are most at risk of suffering a fatal bite are children. Also the older patients who have a heart condition are at a high risk of severe complications. According to a recent study authored by Dr. A. Stibich, a dermatologist from the Newark-based University of Medicine and Dentistry in New Jersey, key signs of the toxin from a black widow bite are excessive saliva flow, tear flow, sweating, muscle tremors, a rapid heart beat and shock.

Black Widow Alert For Organic Produce

Black Widow Alert For Organic Produce

Medical treatment to deal with the symptoms and the pain is necessary. Most symptoms subside within two or three days.
For the consumer the most important message is caution. Black widows don’t only occupy fruit from the tropics, check out your organic grapes and look before you touch!

Reference: The Medical Post, December 14,2004, page5

Last edited December 7, 2012

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Jan
01
2005

Doctor Recommended Diet Against Obesity

By | Diabetes, Health, Heart Disease, Nutrition, Weight loss

After overindulging over the holidays, new years resolutions often have diets and life style choices high on the list.
These concerns are not something new. Doctors have had concerns about heart disease, diabetes, bulging waistlines and elevated cholesterol. For over three decades there have been concerns that elevated insulin levels may be associated with heart disease, and the constellation of symptoms was called “syndrome X” and later the “insulin resistance syndrome”.

Most recently the evils that are associated with body fat have been called the “metabolic syndrome”.The problem has assumed epidemic proportions: by 2001, 30% of US adults were considered obese with a body mass index of over 30, and 50% were overweight with a body mass index over 25. The form of type 2 diabetes (the adult onset of the disease) is predicted to double in the next 20 years. Physicians are reporting that they are seeing increasing numbers of children who are obese and suffer of type 2 diabetes. The major concern with an accumulation of body fat is the area of the abdomen (think of the “apple shape” with fat around the abdomen). This visceral fat tissue is not just innocently sitting there stopping you from closing buttons and zippers. It is very metabolically active and the substances it releases are a threat to your health. These fat cells secret pro-inflammatory substances called “cytokines.”

They also form substances that influence blood-clotting, factors that increase insulin resistance, substances like angiotensin, which are signing responsible for high blood pressure as well. Among the host of damaging substances is also the C-reactive protein, which is recognized as a risk factor for heart disease.

Doctor Recommended Diet Against Obesity

Doctor Recommended Diet Against Obesity

There is only one solution: to reduce the risk, excessive weight has to be shed. A sensible diet to achieve that goal has to contain less saturated fat, more fiber, and low glycemic index carbohydrates. Proper dietary habits are only one part. The other as important measure is life style intervention, which includes 2.5 to 3 hours of moderate exercise per week.
Many of the current diets promise weight loss without compromising health. All of them promote weight loss, provided they are strictly adhered to.
The high protein diets (Atkins, Protein Power Plan) are useful for rapid initial weight loss, however due to the overload of protein long term use is highly questionable. Kidney dysfunction as a consequence is a threat to health and no benefit at all!
Moderate carbohydrate diets, moderate fat, as well as moderate protein will remain the answer for long-term life style changes. It is also of significance that the glycemic index of carbohydrates plays a major role. Food intake, which favors carbohydrates with a low glycemic index, is associated with less heart disease. It has also been documented that insulin levels are more stable. Low glycemic carbohydrates include most vegetables, beans, lentils, as well as fruit like apples, pears and oranges. In contrast, high glycemic carbohydrates result in a fast insulin release, which ultimately leads to insulin resistance. Among these items are potatoes, crackers and other flour products, rice, puffed or flaked breakfast cereals, and tropical fruit (papayas, pineapple, melons).

For short-term dieters, it is an option to embark on any of the current diets without deleterious effects, no matter whether they are high-carb or low-carb. But at this point only the diets with moderate carbohydrates have shown to have some benefits on heart health.
Ultimately the wiser choice is to consume foods with a low to moderate glycemic index, by increasing the intake of vegetable proteins and oils and by choosing increased servings of vegetables and fruit instead of highly processed items. So, when you next walk through your supermarket, remember that most of the good stuff is in the periphery, namely the area where all the fresh, unprocessed or minimally processed foods are found.

More info about Mediterranean diet: http://nethealthbook.com/news/mediterranean-diet-benefits-us-workers/

Reference: Metabolic Syndrome Rounds, Oct. 2004, Vol. 2, Issues 8, St. Michael’s Hospital, University of Toronto/On/Canada

Last edited October 27, 2014