Health Tip
Health Risk Assessment
We offer this Health Risk Assessment link to EAP Work-Life Resources (external to our web site) for your consideration as a personal assessment tool. Official permission has been granted to Niceville United Methodist Church by EAP Work-Life to link to their site, July 2009.
May Health Tip
Brisk Walking Beats Running for Heart Health
(Arteriosclerosis, Thrombosis, and Vascular Biology, 4 April, 2013)
An excellent retrospective study involving more than 33,000 runners and 16,000 walkers, between the ages of eighteen and eighty, reported in two other studies over a period of six years found that brisk walking beat running for heart health.
The study found an almost double reduction in the risks for high blood pressure, high cholesterol, diabetes, and risk for heart disease in brisk walkers compared with runners. Conversely, in another similar study it was found that runners lost more body weight than brisk walkers.
Bottom Line: Brisk walkers seem to have a lower risk for high blood pressure, high cholesterol, diabetes, and heart disease than runners. If your goal is only to lose weight, runners have the edge over walkers.
April Health Tip
Benefits of the Mediterranean Diet
(New England Journal of Medicine, February 25, 2013)
A study of nearly 7,500 men and women with no history of cardiovascular disease was conducted in Spain. Study participants did have risk factors for cardiovascular disease (diabetes, smoking, high blood pressure, or high cholesterol, and were either overweight or obese). The study compared a Mediterranean Diet (rich in fresh fruits and vegetables, nuts, olive oil, and non-fatty fish) with a low-fat diet (low-fat dairy, bread, potatoes, fruits and vegetables, fish, limited oil, baked goods, nuts, or red and processed meats).
Results: After 5 years, there was a 30% greater reduction in cardiovascular events (heart attacks and strokes) in the Mediterranean group than in the low-fat group.
March Health Tip
Sugar Consumption and Weight Reduction (British Medical journal, 15 January, 2013)
A retrospective study of 71 previous studies found that cutting back on sugar consumption resulted in weight loss. The studies showed that there was a rapid weight gain occurring after an increased intake of dietary sugar; however, there was slow loss associated with a decrease in sugar consumption. The study showed that cutting back on sugar intake can help individuals lose weight and should be part of the strategy to fight the global epidemic. The studies included the sugar added by individuals and the sugar added by manufacturers and food processors called free sugars.
One of the major sugar additives that has been implicated in the obesity epidemic has been High-Fructose Corn Syrup (HFCS). HFCS has been shown to decrease hormones related to feeling satiated or full.
Bottom Line: Besides being active as part of an overall weight reduction program, overweight individuals should decrease their intake of added sugars, especially High-Fructose Corn Syrup (HFCS) which is added to foods and beverages by food processors and manufacturers. Check the labels and if sugar or HFCS is listed as one of the first ingredients, dramatically limit your consumption or just don’t buy it!
February Health Tip
Dietary Legumes Improve Blood Sugar and Blood Pressure Levels
(Archives of Internal Medicine, October 22, 2012)
A new study involving 121 patients with type 2 diabetes assigned half of the patients to eat one cup of legumes a day and the other half to whole-wheat products. After three months on this diet the legume consumers saw 50% better blood sugar and blood pressure levels than did the whole-wheat consumers.
Conclusion: Chickpeas, lentils, and beans may help control type 2 diabetes and blood pressure levels. This will ultimately help improve heart health. This would also be beneficial to people without diabetes.
January Health Tip
Natural Cough Medicine (Pediatrics, September 2012)
The cold and flu season is now with us and along with these problems are associated coughs. A recently reported study of 300 children between the ages of 1 and 5 with diagnosed upper respiratory infections found that 1 or 2 teaspoons of honey can safely and effectively relieve the symptoms of night-time coughing caused by an upper respiratory tract infection. Honey was compared with three other over-the-counter cough and cold medications. Honey was determined to be the best treatment and provided the most relief with no potential side effects. Bottom Line: 1 or 2 teaspoons of honey is a safe and effective treatment for coughing secondary to upper respiratory infection.
December Health Tip
More Positive Studies About Calcium and Vitamin D
(Journal of Clinical Endocrinology, May 2012)
(New England Journal of Medicine, July 2012)
(Journal of Gerontology, May, 2012)
Three new studies showed positive results for elderly people who supplemented their diets with Calcium and Vitamin D. The positive results were:
- Fracture Prevention (30%)
- Increased mobility and ability to stay active (improved muscle function 30%)
- Longer life (9% reduced mortality)
- Lowered risk of colon cancer
- Lowered risk of diabetes and high blood pressureRecommended Study Dosages:
- Calcium under age 70 - 1000 mg per day
- Calcium over age 70 - 1200 mg per day
- Vitamin D - all ages - 800 to 1000 IU per day
Conclusion: Many studies have shown the positive benefits of supplementing the diet with 1000-1200 mg of calcium per day and 800-1000 IU of Vitamin D per day.
November Health Tip
Live Longer with This Red Winter Stew
Put the brakes on the ravages of time with a hearty and delicious bowl of chili. You’ll get plenty of zinc, thanks to the rich red kidney beans in the stew. And a new small study showed that zinc may help both prevent and reverse age-inducing damage to DNA.
Frightful FrayingZinc intake is so important to staying young that when middle-aged men in a study went from adequate zinc intake to zinc deficiency, they showed more breaks in certain DNA stands. And guess what happened when they were placed back on a zinc-rich diet? You got it – damage to DNA strands decreased significantly, suggesting that injured strands were repaired.The Deal with DNAYou want healthy DNA, because damaged DNA can speed the aging process and increase your risk for conditions like cancer and Alzheimer’s disease.
Zinc isn’t necessarily a fountain of youth, but the study results suggest that nearly 12 percent of Americans with a zinc deficiency may be doing their bodies a disservice. So how about that bowl of chili?
October Health Tip
Optimal Oral Hydration
(Dr. Andrew Weil, 18 August 2012)
Our bodies are two-thirds water. It is therefore vital to keep our bodies well hydrated. The standard recommendation for proper hydration is to drink at least eight 8-ounce glasses a day. If one is exercising or sweating vigorously that amount of water loss must be additionally replaced.
Some of the benefits of optimal hydration are:
- Optimal blood volume, blood pressure control, and heart function. Major transport system of the body.
- Toxin elimination through the lymphatic system and kidneys and improved digestion by aiding proper stool consistency and removal.
- Alertness. Necessary for optimal brain function.
- Healthy skin.
- Properly lubricated joints.
- Optimal solubility of chemical and metabolic substances. A reactant in major chemical reactions.
- Optimal body temperature regulation.
Bottom Line: Optional oral hydration is essential to optimal body regulation, function, and composition.
September Health Tip
A Simple Way to Increase Your Daily Exercise Walk
(Annuals of Family Medicine, June 2012)
Numerous studies have shown that walking is a proven exercise to lower the risk of heart attack and stroke, high blood pressure, high cholesterol, diabetes, cancer, falls, and depression.
Other studies have shown that the optimal amount of walking is 10,000 steps daily. This includes every step taken during the day such as at work, working in the yard, exercise, and etc. The study involved 330 seniors in New Zealand. The study found that the study participants nearly doubled their walking times and distances by simply wearing a pedometer.
Conclusion: pedometer based exercise programs elicit greater changes in walking time and distance than other programs. This is probably because users actually see how much or how little daily physical exercise they are doing.
For additional information, contact: Herstel Carter at 678-4411, ext. 130 or by e-mail at hcarter@nicevilleumc.org
August Health Tip
Resistance Exercise with Lighter Weights
(Journal of Applied Physiology, April 2012)
A recent study involving the amount of weight and number of repetitions affecting the leg muscles of young men doing resistance exercises three days a week was recently reported. The critical factor in muscle gain discovered by the study was doing repetitions to the point of fatigue whether using heavy weights or lighter weights. Therefore, doing more repetitions with less weight builds muscle and increases strength just as effectively as training with heavy weights but fewer repetitions.
Bottom Line: These findings challenge the widely held belief that using heavy weights is the best way to promote muscle growth and strength. It also points out that older people and people with medical problems such as arthritis have the option of resistance training with lighter and less-intimidating weights and still receive the benefits.
For additional information, contact: Herstel Carter at 678-4411, ext. 130 or by e-mail at hcarter@nicevilleumc.org
July Health Tip
Regular Teeth Cleaning May Decrease Your Risk for Heart Attacks and Strokes
(American Heart Association, news release, November 13, 2011)
One hundred thousand people with no history of heart problems or stroke were followed for an average of seven years. Researchers found that those who had their teeth cleaned at least twice a year had a 24% lower risk of heart attack and a 13% lower risk for stroke compared to those who never went to the dentist. Protection was pronounced in participants who received cleanings at least once a year. Professional cleaning of the teeth reduces the growth of bacteria, which cause inflammation and can lead to the development of heart disease or stroke. Conculsion: See your dentist at least once or twice a year for a dental cleaning. For additional information, contact: Herstel Carter at 678-4411, ext. 130 or by e-mail at hcarter@nicevilleumc.org
June Health Tip:
Are You Taking Too Much Medicine?
(Annals of Long-Term Care, June 2009)
There is growing concern among a number of physicians and pharmacists that people are taking too many prescription medications, over-the-counter medications, and dietary supplements which increases the chance of having drug interactions or side effects. The concept of taking more medications than one actually needs is referred to as "Polypharmacy".
Problems can occur in three key areas:
- Drug Interactions: Medications can work against each other in strange ways
increasing the risk for a negative effect on a person’s health. - Drug Side Effects: Every medication has a risk for numerous side effects. Multiple medications results in a multiplied risk. Once side effects develop, it is very difficult if not impossible to determine the causative agent.
- Drug Compliance: The more medications a person takes makes it more difficult to comply with directions which can result in a serious health risk.
Bottom line; review all of the information that comes with the medication that you are taking so that you can report any side effects with your physician. Discuss with your physician and pharmacist all of the prescription medications, over-the-counter medications, and dietary supplements that you are currently taking with the goal of minimizing or eliminating any unnecessary ones.
For additional information, contact: Herstel Carter at 678-4411, ext. 130 or by e-mail at hcarter@nicevilleumc.org
May Health Tip:
An Apple A Day For Your Health
(Experimental Biology, April 2011)
One hundred sixty women, 45-65 years of age, were divided into two groups. One group was given an apple and the other group was given a prune every day for a year. The women eating the apples lowered their total cholesterol by 14%. Their "Bad" LDL cholesterol dropped 23% and their "Good" HDL cholesterol increased by 4%. There were also decreases in their C-reactive protein and lipid hydro peroxide which are indicators of systemic inflammation which increases the risk of heart disease.
Conclusion: "An apple a day keeps the doctor away" or at least has significant health benefits.
For additional information, contact: Herstel Carter @ 678-4411, ext. 130 or by e-mail at hcarter@nicevilleumc.org
April Health Tip:
Women May Have Different Heart Attack Symptoms Than Men
(Journal of American Medical Association – February 2011)
A study involving more than 1.1 million men and women concluded that women (42%) experience a heart attack without chest pain much more frequently than men (31%). The standard heart attack symptoms include:
•Chest/left arm pain and discomfort
•Shortness of breath
•Nausea, sweating, and clammy skin
•Indigestion and/or stomach pain
Instead of chest or left arm pain 2 out of 5 women may only have symptoms such as:
•Jaw, neck, shoulder, or back pain
•Stomach discomfort
•Sudden trouble breathing
Conclusion: Women should be aware of these more elusive symptoms especially if they have risk factors for heart disease. If you feel that you might be having a heart attack, dial 911.
For additional information, contact Herstel Carter at 678-4411, ext. 130 or by e-mail at hcarter@nicevilleumc.org
March Health Tip:
A Simple Method to Help Lower Blood Pressure
(Hypertension Research, June 2005)
The simple act of taking slow deep breaths can lower the systolic pressure (top number) at least 10 mm Hg.
Twenty thousand Japanese adults with both normal and high blood pressure readings were told to sit quietly and take six deep slow in-and-out breaths over the course of 30 seconds (5 seconds/breath). The blood pressure readings dropped dramatically and remained lower for a significant period of time.
The study points to the conclusion that slow deep breaths relax the blood vessels and the heart by calming the sympathetic nervous system.
For additional information, contact: Herstel Carter at 678-4411, ext. 130 or
by e-mail at hcarter@nicevilleumc.org
February Health Tip: Higher Vitamin D Levels Improve Blood Sugar Control
(American Journal of Clinical Nutrition, April 2011)
Several of our past articles have shown the value of increased vitamin D blood levels. A recent study involving middle-aged men and women found that those who consumed the most vitamin D had lower blood sugar levels and fewer signs of insulin resistance.
Many other studies have suggested that vitamin D may help improve insulin sensitivity and may be involved in helping regulate insulin secretion from the pancreas. The study participants were receiving supplemental vitamin D consisting of 1000 international units (IU) each day.
For additional information, contact: Herstel Carter, 678-4411, ext. 130 or by e-mail at hcarter@nicevilleumc.org
January Health Tip:
Potassium-Rich Foods May Cut Risk of Stroke and Heart Disease
(Journal of the American College of Cardiology, 1 March 2011)
A meta-analysis of 247,510 men and women concluded that a diet containing 1.64 grams or more of potassium each day resulted in a 21 percent lower risk of stroke and heart disease. It also resulted in lower blood pressure which might be the protective effect of this dietary finding.
Five or more servings of fruits and vegetables will provide the amount of potassium necessary to achieve this result.
Good sources of potassium include:
- Bananas and other fruits and vegetables
- Fish, poultry, and dairy
- Ounce per ounce – sweet potato and tomato paste
December Health Tip:
Prostate Cancer (Part 3 of 3)
A recent study appeared in the August issue of the Journal of Urology regarding side effects of prostate cancer surgery. One hundred fifty-two men undergoing standard and robotic prostate cancer surgery were counseled for twenty to forty-five minutes regarding the surgical procedure with a focus on the side effects such as incontinence and impotence. The procedure can lead to urinary incontinence, sometimes to the point where they need to wear padding, as well as impotence problems.
One year after surgery, forty-six percent reported that urinary incontinence and impotence was worse than expected. The remainder said their experience was about what they expected.
The significance of this study is that surgical removal results in a higher incidence of side effects than do the other treatment choices. Several studies have shown that IMRT (Intensity Modulated Radiation
Therapy) using Proton radiation has resulted in the lowest incidence of side effects compared to the other modalities of treatment.
For additional information, contact: Herstel Carter at 678-4411, ext. 130, or by e-mail at hcarter@nicevilleumc.org
November Health Tip:
High Cholesterol?
Several factors may trigger High Cholesterol.
The U.S. National Heart, Lung, and Blood Institute cites these risk factors that can be controlled:
- Eating foods that contain too much fat and cholesterol.
- Being overweight or obese.
- Getting insufficient exercise.
- Having a genetic condition called familial hypercholesterolemia.
October Health Tip:
Prostate Cancer (Part 2 of 3)
Last month we discussed the facts regarding the incidence of prostate cancer in men. Here are some facts regarding symptoms, diagnosis, and treatments.
Symptoms:
• The most common symptom – NONE
• Urine flow problems – starting, stopping, weak, and interrupted
• Increased frequency or urge – especially at night
• Erectile dysfunction
• Pain and/or burning while urinating or with ejaculation
• Blood in the urine and semen
• Recurrent, persistent pain or stiffness in the lower back, hips, or upper thighs
Diagnosis:
• PSA (Prostatic Specific Antigen) blood test
• DRE (Digital Rectal Exam) Physical exam performed by Doctor
• Biopsy – Specimen removed by Doctor if indicated by PSA and DRE
Treatments:
There are many treatments available which include various types of surgery and radiation.
Each treatment has its advantages and disadvantages regarding cure rates and post-treatment side effects. In order to inform yourself about prostate cancer and the advantages and disadvantages of the various treatments obtain a copy of an excellent book: You Can Beat Prostate Cancer by Robert J. Marckini.
For additional information, contact: Herstel Carter at 678-4411, ext 130 or by e-mail at hcarter@nicevilleumc.org.
September Health Tip:
Prostate Cancer
(Part 1 of 3)
We hear a lot about breast cancer in women; however, not nearly as much information is given about prostate cancer in men. So here are some facts:
- Prostate Cancer is the most common cancer among men and the second leading Cancer death in men.
- Each year approximately 230,000 men are diagnosed with prostate cancer and approximately 35,000 die from this condition.
- 1 of every 6 men will be diagnosed with the condition and 25% of these will be under the age of 65.
- In the 1990’s over 350,00 men in the United States died as a result of prostate cancer. This is the same approximate number as the number of breast cancer deaths in women and three times the number of deaths from AIDS. This is interesting considering that breast cancer and AIDS receive 10-25 times the amount of research dollars.
- Diagnosis is achieved through a simple blood test (PSA), a digital rectal exam (DRE), and if indicated a biopsy.
MEN, DON’T PROCRASTINATE, SEE YOUR DOCTOR.
For information about support groups, contact Herstel Carter at 678-4411, ext. 130 or by
e-mail at hcarter@nicevilleumc.org.
August 2011 Health Tip:
A Fiber-Rich Diet Improves General Health
(Archives of Internal Medicine, February 14, 2011)
A recent nine year study involving 388,122 men and women concluded that
those who ate the most fiber were twenty-two percent less likely to die
during the nine years than those who ate the least fiber.
The amounts of fiber ranged from 11 grams to 29 grams per day.
Benefits of a higher fiber diet include:
- Lower risk of heart disease, respiratory disease, and some cancers
- Lower risk for diabetes and obesity
- Normal bowel movements
- Lower cholesterol and blood sugar
- Lower blood pressure
- Promotion of weight loss and less inflammation
A high fiber diet can be achieved by a diet rich in high fiber fruits, vegetables,
and whole grains.
Health Tips are provided online by:
Congregational Care Ministry, Wellness Council.
Content used by permission.
Contact:
Dr. Herstel Carter, Congregational Care pastor.