November 2, 2003- Best for the Belly

Supplementing your diet with vitamin E may reduce your risk of gastric cancers.

In a recent study, high blood levels of vitamin E were associated with a reduced risk of developing cancer of either the stomach or the esophagus. However, the benefit appeared to be present only for vitamin E that was taken in the form of alpha-tocopherol. Check your supplement's label.

Getting 400 IU of vitamin E per day can help reduce your chances of many different health risks.

Source: Journal of the National Cancer Institute, ©2003

November 9, 2003- Congestion Suggestion

During the cold dry winter season, you may be able to use less medicine for your congested sinuses if you mix up a little saline solution.

Researchers have found that flushing the nasal passages with a saltwater mixture can help to promote nasal passage clearaance by moisturizing the mucous membranes. Such saline flushes could potentially reduce the need for medication. See your pharmacist for saline kits.

Using too much over the counter nasal medications can cause rebound effects, making you need more of the medication and decreasing the effectiveness.

Source: Canadian Family Physician, ©2003

November 16, 2003- A Dark Night

Studies suggest that a little bit of dark chocolate may do your heart some good. Dark chocolate is rich in flavonoids, antioxidant-like compounds that protect the cardiovascular system. Just keep portion sizes small. This heart-healthy treat is high in calories.

Other sources of heart-healthy flavonoids include tea, apples, and grapes. There is no recommended daily requirement for flavonoids. However, eating a diet high in fruits and vegetables can help ensure your body gets the nutrition it needs to stay healthy. Drinking tea daily is another heart-healthy habit.

Source: Platelets, ©2003

November 23, 2003- Snow shoveling with care

For many people, snow shoveling results in health problems such as heart attacks, muscle strain, broken bones or frostbite. But with a little planning, you can get the job done without injury.

Snow shoveling can result in injuries from poor body mechanics or falls. To limit wear and tear on your joints and muscles, we recommend you follow these guidelines: Warm up for 10 minutes with light exercise.  Shovel early and often. Newly fallen snow is lighter than heavily packed or partially melted snow.

Push the snow instead of lifting it. Keep the shovel close to your body. Space your hands on the handle to increase your leverage.  If you must lift the snow, squat with your legs apart, knees bent and back straight. Lift with your legs. Don't bend at the waist. Scoop small amounts into the shovel and walk to where you want to dump it. Holding a shovelful of snow with outstretched arms puts too much weight on your spine.  Lastly, never throw snow over your shoulder or to the side, which requires a twisting motion that stresses your back.

Source: Brook West Chiropractic Clinic, ©2003

November 30, 2003- An Appeal for Peels

If you're slicing up your pears for salads or snacking, be sure to leave the peel on.

Studies show that many of the health benefits obtained from eating certain fruits, such as apples and pears, may be credited to their peels, which contain nutrients and fiber. Just be sure to wash fruits with edible peels well to help reduce your exposure to any pesticides.

Eating a diverse diet that includes 4 servings of fruit per day can help reduce your chances of cardiovascular disease and colon cancer.

Source: Journal of Agricultural and Food Chemistry, ©2003