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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.
Saturated Fat: Not Quite So Bad After All?
The common wisdom about healthy eating is almost always called into question eventually. . . . For years fat was seen as public enemy No. 1, until studies found that low-fat diets do not improve the odds of preventing disease or losing weight. Dietary cholesterol was feared as much as fat, until it was discovered that most people can eat an egg or two a day without increasing their risk of heart disease. Okay, so total fat intake and dietary cholesterol are not the main problems, but at least we’re certain that saturated fat (found primarily in animal products such as meat, butter, and milk) is the leading dietary culprit behind high blood cholesterol, "clogged" arteries, and heart disease. Right? Well, maybe not. Full
Story
ABCs of Supplement GMPs
Over the years there have been many reports of supplements containing much less, or much more, than what’s listed on the labels. Worse yet, supplements have been found to contain undisclosed prescription drugs, which can have serious side effects, as well as contaminants such as lead and other heavy metals. To address these concerns, the FDA issued final rules in 2007 that require supplement makers to follow more extensive "good manufacturing practices" (GMPs) to ensure the identity, purity, strength, and composition of their products. As of this June, companies of all sizes are supposed to be in full compliance. This is a good first step, but how much of a difference will GMPs really make? Already there is some skepticism and criticism.
Scared of Dyeing?
Most American women, as well as many men, have dyed their hair at one time or another. People all over the world change their hair color. Most dyeing (70% of market share—and the kind we are talking about here) is done with permanent colors: you bleach out the pigment and simultaneously add whatever color you want, which is absorbed by the hair shaft. Permanent hair dyes have been the subject of scientific study for decades. Do they promote cancer of any kind? That’s been the main worry. You will find sites on the Internet telling you they do.
Leg Cramps, a Knotty Problem
Everyone knows what a nocturnal leg cramp is. You wake from an otherwise restful sleep with a knot of pain in your calf. You try not to wake your bed partner with anguished exclamations or flailing around. If you’ve had one of these cramps before, you probably know what to do. You pull your toes upward, rub the muscles, and if necessary get up and walk around. Nocturnal cramps can also occur in your feet and thighs. We set some facts straight, and then tell you how to help prevent these pesky cramps.
Cholesterol: Size Matters
Why do some people with given levels of LDL and HDL develop heart disease while others with the same levels do not? Some researchers now believe that a key factor is the size and density of LDL particles, which range from very small, densely concentrated particles to large "fluffy" ones. Studies have linked smaller, dense LDL particles to a higher risk of heart disease compared to larger particles, which may be relatively benign. This is true even if your LDL level is in the desirable range. The key dietary change for improving LDL size is to cut down on refined carbohydrates—that is, sugary or starchy foods. Statin drugs lower LDL level, but have a relatively small effect on LDL size. Here’s what you need to know.
The Undercover Exercise
Kegel exercises were developed by Dr. Arnold Kegel in the 1940s to help women regain bladder control after childbirth and menopause. But the exercises, which consist of repeatedly tightening and releasing the muscles of the "pelvic floor" to strengthen them, may be useful for more than that. Here’s what Kegels can do for urinary incontinence, including men after the prostate surgery, and perhaps even for sexual dysfunction.
Can Interval Training Give Your Workouts a Boost?
We’re all looking for a fitness routine that provides the most benefits with the least effort in the shortest time. That’s why pie-in-the-sky ads for special exercise equipment or programs that promise a week’s worth of training in, say, just 10 or 20 minutes tempt so many buyers. There is no such magic regimen, but there is one way to get more out of your cardiovascular workouts—interval training. Coaches and trainers have used it for many years. Recent research has confirmed its benefits and brought it new attention.
Banishing Blisters
Sometimes the reward of a long run or hike is a big, fat blister. Most are minor, but some can be painful and even become infected. Blisters form as a result of friction, when the top layers of skin separate from the bottom layer and the space fills with fluid. A common cause is ill-fitting shoes; moist and hot skin increases susceptibility. To stop a blister before it develops, try to prevent rubbing or at least take action as soon as you feel a "hot spot." Here’s what you should do.
ASK
THE EXPERTS
Our readers ask: If ground beef is red on the outside but gray inside when raw, is it safe to eat it? I lost 50 pounds and now have flabby skin folds—is there anything I can do about this problem? Can the supplement Lipo-Flavonoid help tinnitus, as claimed? What’s the difference between an ophthalmologist and optometrist, and is one preferable? Full
Story
WELL & INFORMED
Tips, Short Takes, and Other News You Can Use
A food-combining myth that never dies . . . New studies warn about herbal supplements.
WELLNESS TIPS
• If you’re a woman and are concerned about your weight, moderate drinking may not be a bad thing. A recent Harvard study found that normal-weight women who had one or two drinks a day gained less weight over a 13-year period than nondrinkers. They were also 30% less likely to become overweight or obese.
• If you think you are lactose-intolerant and cannot consume dairy products, get tested by your doctor to make sure that is indeed the problem. Many people mistakenly think they have lactose intolerance, according to an expert panel recently convened by the National Institutes of Health. Even people who do have trouble digesting lactose (milk sugar) can usually digest a cup of milk with no (or only minor) symptoms, especially if they consume it with food.
• If you’re trying to quit smoking, going cold turkey isn’t the only option. Smokers who cut down gradually until they stop on a designated quit day are as likely to succeed as those who quit abruptly, according to a recent review by the Cochrane Collaboration.
• Don’t worry that strong lighting in supermarkets is bad for fresh vegetables. In fact, it can actually increase their nutrient levels. In a recent USDA study, spinach was stored in clear plastic containers under fluorescent lights for three to nine days, which caused the leaves to synthesize more vitamin C, K, E, and folate, as well as carotenoids such as lutein.
• One more reason to get treated for cataracts or glaucoma, if you have them: Untreated vision disorders may increase the risk of dementia. People with dementia are less likely to get treated for poor vision, but poor vision may also contribute to dementia by preventing mental, physical, and social activities, which have been linked to a lower risk of dementia.
• It’s not a good idea to store medication or dietary supplements in a bathroom or kitchen cabinet, where high humidity and warmth can cause them to deteriorate. Recently researchers from Purdue University found that small amounts of moisture can cause vitamin C supplements to degrade dramatically
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