Weekly
Health Tips for the month of March
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March 5, 2006- Guava Goodness
Give yourself a tropical pick-me-up with antioxidant-rich guava.
Red guava offers more antioxidant benefits than spinach, strawberries,
or oranges, a recent study concluded, making red guava a
free-radical-scavenging powerhouse. The phenols in red guava are
responsible for the fruit's antioxidant activity. Simply peel and
remove the seeds from well-ripened fruit and enjoy.
Free radicals are molecules that are present in the environment and
also occur in the body as a natural part of physiological functions.
They can cause cell damage, however, and when present in high levels,
may contribute to chronic conditions such as cancer, diabetes, and
heart disease. It's impossible to avoid free radicals, but antioxidants
can minimize their effect. One of the best sources of antioxidants is a
diet rich in deeply colored fruits and vegetables; the pigment in these
foods is responsible for the antioxidant activity. As you shop for
produce, aim for diversity. Fill your basket with a variety of colors,
and be sure to mix things up with a sampling of tropical fruit. In a
recent study analyzing the antioxidant capacity of tropical fruits, red
guava came out ahead of other exotic fruits, including white guava,
mango, and green papaya.
Source: American Chemical Society National Meeting, ©2006
March 12, 2006- French Fry Surprise
Passing on starchy french fries has never sounded better for your
health.
Besides being high in artery-clogging fat, french fries also may impact
diabetes risk. In a study, women who ate french fries twice a week had
a higher risk of type 2 diabetes than women who ate them infrequently.
The risk was even greater when the fries were eaten in lieu of whole
grains. Stick to brown rice, whole-wheat pasta, and fiber-rich veggies
for side dishes.
French fries and other forms of potatoes are high-glycemic-index foods
that cause a sharp spike -- followed by a drastic drop -- in blood
glucose. Diets with a high glycemic load have been associated with an
increase in insulin resistance and the risk of type 2 diabetes in
women. Other examples of high-glycemic-index foods include ice cream,
sugary sodas, and white bread. To keep blood sugar levels steady, opt
for a diet rich in low-glycemic-index foods, such as nuts, high-fiber
fruits and veggies, legumes, whole grains, low-fat dairy products, lean
chicken, and fish. Eating the right diet, however, is only part of the
equation when it comes to reducing type 2 diabetes risk. To further
reduce your risk, keep your weight in check and exercise regularly --
at least 30 minutes on most days of the week.
Source: The American Journal of Clinical Nutrition, ©2006
March 19, 2006- Don't Hold Your Breath
If you have sleep apnea, treatment may help you avoid new health risks
associated with the condition.
People who snore loudly, experience breathing pauses during sleep, or
frequently wake up gasping may have obstructive sleep apnea, a
condition known to increase the risk of cardiovascular conditions. New
research suggests it may lead to liver damage as well by increasing
insulin resistance. If you have breathing problems while sleeping,
consult your healthcare provider.
You may be at risk for obstructive sleep apnea if you are overweight or
have a large neck. Alcohol consumption and sedative use also are
associated with the condition. Untreated, sleep apnea increases the
risk of heart attack, stroke, and high blood pressure. People with
sleep apnea also tend to feel sleepy and have trouble functioning
during the day due to the lack of deep sleep that the condition causes.
A new study suggests that severe cases of apnea may increase the risk
of liver damage by affecting insulin sensitivity. If you snore, wake up
at night to catch your breath, or suffer from morning headaches, you
may have sleep apnea. Discuss your symptoms with your physician. A
sleep evaluation may be necessary to determine if you have the
condition.
Source: Hepatology, ©2006
March 26, 2006- A Boost of B
Following your plan can put you ahead of the B12 curve.
Current U.S. Food and Drug Administration guidelines recommend 2.4
micrograms (mcg) of vitamin B12 daily to prevent deficiency, but a
recent study suggests you may need more than double that amount. For
maximum health benefits, aim for the optimum dose of 25 mcg per day.
Your body uses vitamin B12 to maintain healthy nerve and blood cells
and to synthesize DNA. A deficiency of this important nutrient can lead
to depression, confusion, memory problems, fatigue, mouth sores, and
other health problems. It's difficult to overdo it with vitamin B12
because it is a water-soluble vitamin and is readily flushed from your
body, making the risk of toxicity low. Many dietary guidelines --
including U.S. FDA guidelines -- recommend between 2 and 6 micrograms
(mcg) of the vitamin daily. However, in a recent study of
postmenopausal women, researchers discovered that the women whose B12
intake was at the lower end of the dosing spectrum displayed some signs
of deficiency. Women whose B12 intake was at least 6 mcg did not show
signs of deficiency. To go beyond preventing deficiency and maximize
the disease-prevention potential of vitamin B12, We recommend you get
at least 25 mcg of B12 daily. Because B12 is found only in
animal-derived foods, strict vegetarians need a supplement to get the
proper amount. In addition, people over the age of 50 and people with
certain stomach or intestinal disorders may have difficulty absorbing
enough B12 to meet their needs, so they should opt for a larger dose of
the supplement. Food sources of B12 include fish, poultry, red meat,
eggs, and dairy.
Source: The American Journal of Clinical Nutrition, ©2006
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