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Each month we feature one full
article from the current issue of the WELLNESS LETTER, plus our
Ask the Experts column, in addition to brief summaries of the
other articles, listed below.
Vitamin D: Are
You Getting Enough?
There has been a lot of recent research on vitamin D. Some has focused on its
known benefits, notably its crucial role in working with calcium to keep bones
strong. But many studies have looked at its potential to reduce the risk of everything
from some common cancers and multiple sclerosis to diabetes, hypertension, and
age-related muscle weakness. The research is promising. Much of this research
has linked the potential benefits to high blood levels of vitamin D—levels
higher than most Americans and Canadians have. Thus, some prominent researchers
recommend that people have their blood levels of D measured. Should you be tested?
How much vitamin D should you take? Full
Story
Alcohol and Breast Cancer
Does alcohol increase the risk of breast cancer? Recently researchers presented
evidence that one or two drinks a day (wine, beer, or hard liquor) increase
a woman’s risk of breast cancer by 10%, and three or more drinks a
day increase it by 30%. One reader wrote to us: "For years my wife
and I have enjoyed a glass of wine with dinner. It’s a bummer to give
it up. How can we weigh our options and risks?" We admit it’s
hard to weigh them, since studies (and there have been hundreds) have come
up with different findings. . . . Should you forget about breast cancer risk
and have a drink a day to protect your heart, particularly if your risk for
heart disease is high? If you have always been a light or moderate drinker,
should you quit now to reduce your risk of breast cancer? Nobody knows the
answers, but here are some pointers.
TLC for TMD
Jaw pain—often accompanied by a feeling that your jaw has come unhinged
and is "clicking" whenever you open your mouth—is an old
complaint. And fittingly, it has a jaw-breaking name: temporomandibular disorder
(TMD). After low back pain, it is the most common kind of pain in the musculoskeletal
system. It is a major cause of missed work and medical bills. It’s estimated
that 20 million American adults experience some form of TMD, and more than
5 million seek treatment for it each year. Women are particularly susceptible.
We review the theories of what causes TMD and provide guidance about treatment.
A Red-Hot Topic
Long used in cuisines from South America to Asia, chili peppers get their kick
from a compound called capsaicin. There are many varieties (all in the Capsicum
plant group), including anchos, cayennes, chipotles, jalapeños, poblanos,
and tabascos. But do these red-hot peppers—and capsaicin, in particular—play
a role in weight loss or have other health benefits?
Sodium Shakedown
Salt substitutes are a good option for many people who are trying to cut back
on sodium. Some research has shown that they help reduce blood pressure and
heart disease deaths when used in place of table salt. But they are not for
everyone, so it is essential that you talk to your doctor before using one.
Here is what you need to know.
Coffee-Cholesterol Connection
If you have high cholesterol, could your morning cup of Joe be at least partly
to blame? Most research has found no increase in blood cholesterol or cardiovascular
disease risk from coffee drinking in general. But since the mid-1980s, studies
have consistently linked unfiltered coffee to increases in cholesterol. Much
of the evidence comes from Scandinavia, where coffee typically is made by
boiling the grounds in hot water and is not filtered, compared to American-style "drip" coffee
in which the coffee grounds come in contact with hot water only briefly before
passing through a paper filter. Espresso and French-press coffee have also
been implicated in raising cholesterol. What’s in your cup?
The Exercise Prescription
It’s easy to get confused by the different guidelines about exercise
from various government agencies, expert groups, and health gurus. Do you need
30 or 60 minutes a day for health benefits? Every day or just most days? Does
only intense exercise count? What about short bouts? Much depends on you—how
fit you are, whether you are overweight, what your goals are, how much you
eat, how old you are. The simplest advice is to exercise most (or all) days
and work up to more strenuous activities, if possible. Any exercise is good,
but more is better. If you want specifics, here are the best guidelines.
Muciferous Matters
For many people there is something unpleasant (what children call yucky, and
Sigmund Freud called uncanny) about mucus. And yet we couldn’t live
without it. We’d be like the Tin Man in the Wizard of Oz before he
was oiled. What is mucus and what does it do? Why is it bad to have too much?
Does milk increase mucus production? Is green or yellow mucus a sign of a
serious infection requiring antibiotics? If you have lots of mucus because
of a cold or allergy, is it better to cough it up than swallow it? We answer
these and other questions.
ASK
THE EXPERTS
Our readers ask: Who
should take antibiotics before going to the dentist? If my husband
has shingles, can I catch it? Do calcium supplements cause constipation?
Can you drink too much water? Full
Story
WELL & INFORMED
Tips, Short Takes, and Other News You Can Use
Real snake oil vs. "snake oil." . . . How to
get the most from push-ups
WELLNESS TIPS
• For motivation
to walk more, use a pedometer, a small step-counting device.
A recent analysis of 26 studies found that pedometer users walked
about an extra mile a day, on average, and increased their overall
physical activity by 27%.
• If you are
taking aspirin or another NSAID pain reliever (such as ibuprofen,
but not acetaminophen), you may be reducing your risk of colon
cancer, according to accumulating research.
• Don’t
assume that small food packages or individually wrapped items
are single servings. Many muffins, bottles of soda, and snack
bags contain two or more "servings," and thus you
will get more calories than the label states if you eat the whole
thing.
• If you take
herbal supplements and are about to have surgery, talk to your
doctor about whether you should stop taking them, since they
can cause complications—just as prescription and over-the-counter
drugs can.
• Give celery
a second look. A satisfyingly crunchy snack, it adds flavor to
soups, salads, and stews. A large stalk has only 6 calories,
plus small amounts of potassium, vitamin C, folate, and fiber.
• Ignore ads
for special dietary supplements "tailored to your prescription." They
claim that popular medications (including statins, antidepressants,
and drugs for diabetes, heartburn, and pain relief) reduce key
nutrients, which these formulas will "replenish." There’s
no evidence that such supplements—mostly high doses of
ordinary vitamins—are necessary or beneficial.
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