Health Tips for the month of October

A compound found in olive oil called oleocanthal fights inflammation in a manner similar to ibuprofen, inhibiting the cyclooxygenase enzymes involved in pain and inflammation responses. The amount of oleocanthal obtained from daily olive oil consumption would elicit a much smaller anti-inflammatory effect compared to medication, and more research is needed to determine whether olive oil consumption has any clinical effect on inflammation. However, some researchers speculate that the heart benefits of a Mediterranean-style diet, which includes ample amounts of olive oil, may be due in part to the anti-inflammatory properties of olive oil. The inflammation of tissues, such as those of the vascular system, plays a role in the development of heart disease. A great way to add olive oil to your diet is to replace creamy salad dressing high in saturated fats with a drizzle of olive oil and balsamic vinegar.

October 9, 2005- Another Point for Fiber

Fiber not only helps maintain healthy digestion, it also may help keep your blood vessels from narrowing.

Increasing fiber intake from cereal and whole grains appeared to slow blood vessel narrowing in a recent study. Narrowing blood vessels are commonly seen in people who have atherosclerosis, a progressive condition that can lead to heart attack or stroke. Add fiber-filled foods to your diet gradually to reduce the risk of bloating and stomach upset.

Soluble fiber is found in legumes, nuts, oat bran, and many fruits and vegetables. Soluble fiber helps reduce cholesterol and slows stomach emptying, thereby protecting your heart and also controlling your appetite by making you feel full longer. Insoluble fiber is found in whole-grain breads and cereals, flaxseeds, and the skin of many fruits and vegetables. Insoluble fiber promotes bowel health and helps keep you regular. In a study of postmenopausal women with atherosclerosis, women who consumed six or more servings of whole grains per week experienced less blood vessel narrowing than women who consumed fewer servings of whole grains. Eat 25 grams of fiber per day to help reduce your risks of blood vessel narrowing.

October 16, 2005- Don't Be So Salty

You know about salt and high blood pressure. But salt and cancer? Research suggests there may be a connection.

Diets high in super salty foods could spell trouble for people's colons, early research suggests. Women in a study who subsisted on a traditional Japanese diet, which tends to be very high in sodium, exhibited an increased risk of colon cancer. More research is needed to confirm the link, but in the meantime, kick up the flavor of your favorite foods with herbs and low-sodium spices instead.

In a recent study, researchers examined the effects of traditional Japanese diets, traditional Western diets, and healthful, balanced diets on colon cancer risk. Japanese diets tend to be high in salty foods, such as pickled fish or vegetables, and Western diets tend to be high in meat, cheese, and butter. The Japanese and Western diets were associated with increased colon cancer risk for women. Researchers are not sure why their study produced an association only in women, but further research may reveal more information about dietary patterns and colon cancer risk in men. If you're trying to reduce your sodium intake, limit consumption of processed and convenience foods, which are often high in salt. Salt also is used as a preservative in many canned soups, processed meats, cheeses, crackers, and chips. Be mindful of other hidden sources of salt, such as tomato juice, baking soda, baking powder, monosodium glutamate (MSG), and many condiments, such as soy sauce, ketchup, Worcestershire sauce, mustard, relish, and pickles. Certain over-the-counter medications also may be high in sodium, including antacids, cold medicines, and analgesics.

October 23, 2005- Pumpkin Joints

That orange-hued pumpkin on your patio may be the new symbol of arthritis prevention.

Beta-cryptoxanthin is a carotenoid found in yellow-, orange-, and red-hued produce, such as pumpkins and red peppers. Studies show this caroteniod could help reduce the risk of inflammatory polyarthritis by up to 40 percent. Get your fill from orange juice, carrots, and watermelon as well.

Polyarthritis is a condition that may lead to rheumatoid arthritis, an autoimmune disease that can cause fatigue, aches, swollen lymph nodes, fever, and stiff, painful joints. Severe rheumatoid arthritis may result in significant tissue destruction and disability. Diagnosing and treating the disease early may help slow disease progression and minimize serious health consequences. Eating a diet high in antioxidant-rich fruits and vegetables and protective, healthy fats from walnuts, fish, and flaxseeds may help combat inflammation. Limit red meat in your diet to no more than one serving per week as well. Red meat may aggravate inflammation.