Weekly
Health Tips for the month of October
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October 3, 2004- A Good Apple
Which kind of apple is at the top of the nutrition pile?
Research points to Red Delicious apples.
All apples are excellent sources of disease-fighting plant compounds,
such as quercetin and other polyphenolics. However, a recent Canadian
study revealed that Red Delicious apples and Northern Spy apples had
the highest concentrations of polyphenolics of all the apple varieties
that were tested.
A single fresh apple contains almost 4 grams of fiber, 147 milligrams
of potassium, and only 70 calories. Apples also are an excellent source
of polyphenolics such as quercetin. These plant compounds have been
linked to a decreased risk of certain diseases, such as lung cancer,
asthma, and diabetes.
Source: Journal of Agricultral Food Chemistry, ©2004
October 10, 2004- Slow and Steady
Putting fish on the menu each week may help lower your heart rate.
In a recent study, men who ate the most servings of fish each week had
the lowest average heart rates while men who never ate fish had the
highest heart rates. Increased heart rate is a risk factor for cardiac
arrest.
Choose your fish wisely. Fish that are high in omega-3 fatty acids are
most beneficial to your heart. These include cold-water fish such as
salmon and tuna. However, some fish may contain high amounts of mercury
and other contaminants from the environment. Avoid older, larger,
long-lived predatory fish and mammals. Swordfish, shark, tilefish, king
mackerel, red snapper, and orange roughy have the highest mercury
levels, according to the American Heart Association. Fresh tuna
typically contains more mercury than canned tuna.
Source: Circulation, ©2004
October 17, 2004- A Nutty Proposal
Eating a handful of walnuts each day might help control your
cholesterol.
Walnuts can improve lipid profiles and vascular health in people with
high cholesterol, research has revealed. Walnuts are high in
antioxidants and alpha-linoleic acid (ALA), an omega-3 fatty acid with
cardioprotective properties. Participants in the study derived the
health benefits from eating as few as 8 to 10 walnuts per day.
Whole walnuts seem to confer greater vascular health benefits than
monounsaturated fat alone. That's because walnuts are not only rich in
omega-3 fatty acids, but they also contain several other compounds that
may help prevent hardening of the arteries, such as fiber, folic acid,
and vitamin E. Frequent nut consumption may decrease the risk of
coronary artery disease (CAD), partly by improving lipid profiles.
Researchers who wanted to identify mechanisms of CAD risk reduction
compared the effects of two similar heart-healthy diets, only one of
which contained walnuts. While both diets reduced total and LDL ("bad")
cholesterol levels, the walnut diet improved blood vessel dilation much
more than the walnut-free diet.
Source: Circulation, ©2004
October 24, 2004- Breast Cancer, in
Men?
Breast cancer is the most common type of cancer among women in this
country (other than skin cancer). The number of new cases of breast
cancer in women was estimated to be about 212,600 in 2003, however men
are also effected by this serious illness.
The American Cancer Society estimates that in 2001 some 1,500 new cases
of invasive breast cancer will be diagnosed among men in the US.
Estimates for 2001 also indicate that there will be about 40,600 deaths
from breast cancer in the US (40,200 women, 400 men), according to the
American Cancer Society. The average age at diagnosis is between 60 and
70, although men of all ages can be affected with the disease.
Infiltrating ductal cancer is the most common tumor type, but
intraductal cancer, inflammatory carcinoma, and Paget's disease of the
nipple have been described as well. The following are the most common
symptoms of breast cancer in men. However, each individual may
experience symptoms differently. Symptoms may include: breast lumps,
nipple inversion, nipple discharge (sometimes bloody) or a pain or
pulling sensation in the breast.
Men, aside from doing your monthly testicular exam, remember to check
your breast also. The symptoms of breast cancer may resemble other
conditions or medical problems. Always consult your physician for a
diagnosis.
Source: University of Maryland Medicine, ©2004
October 31, 2004- Breast Cancer
Last week we looked at breast cancer in men, now we will look at how it
effects women. Breast cancer is the most common type of cancer among
women in this country. The number of new cases of breast cancer in
women was estimated to be about 212,600 in 2003. With it being
the second leading cause of cancer death in U.S. women; 39,800 deaths
in 2003.
The American Cancer Society recommends that each woman perform a self
breast exam each month. They usually say performing it on the
first Monday of each month will help you remember. This self
breast exam is very important since we do not know how to prevent
breast cancer, but it is possible that a woman of average risk for
breast cancer might reduce her risk with changing those risk factors
that can be changed, such as giving birth to several children and
breast feeding them for several months, avoiding alcohol, exercising
regularly, and maintaining a slim body. Likewise, avoiding HRT after
menopause will avoid increasing your risk.
Beginning in their 20s, women should be told about the benefits and
limitations of BSE. Women should be aware of how their breasts normally
feel and report any new breast changes to a health professional as soon
as they are found. Finding a breast change does not mean that there is
a cancer. Women can notice changes by being aware of how their
breasts normally feel and feeling their breasts for changes (breast
awareness) or by choosing to use a step-by-step approach and using a
specific schedule to examine her breasts (breast-self examination
[BSE]) If you have any questions about your monthly self
breast exam, please talk to your OB-GYN provider.
Source: American Cancer Society, Inc., ©2004
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