Weekly Health Tips for the month of June
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June 5, 2005- Sweet Dreams Control Blood Sugar?
Bad sleep habits may set you up for poor blood sugar control.

Sleeping for less than 6 hours or more than 9 hours per night was associated with an increased risk of diabetes in a recent study. These same poor sleep habits also were linked to impaired glucose tolerance, a condition marked by higher-than-normal blood sugar levels. Aim for 6 to 8 hours of sleep per night.

Researchers don't know exactly why poor sleep habits contribute to overall health risks. Hormones linked to sleep and wake cycles may play a role. A recent study revealed that sleep deprivation reduces levels of leptin, an appetite-suppressing hormone. If you have trouble sleeping, practice good sleep hygiene: go to bed at the same time every night, avoid caffeine or large meals late in the evening, exercise regularly earlier in the day, sleep in a cool, dark room, and unwind before bedtime. Getting the right amount of sleep is only one part of reducing diabetes risk. Exercising regularly, maintaining a healthy weight, and following a healthful diet also can help reduce risk.

Source: Archives of Internal Medicine, ©2005

June 12, 2005- Omega-3 Alternatives 
If you want heart-healthy omega-3s, fish oil is not your only option.

Omega-3 fatty acids are associated with a reduced risk of dangerous heart arrhythmias, and fish oil supplements are a great source. However, a new study shows omega-3-rich soy oil supplements may provide those heart-health benefits, too, albeit to a smaller degree. Speak to your healthcare provider about the best supplements for you.

Foods rich in omega-3 fats include walnuts; flaxseeds; certain vegetable oils such as canola oil, mustard oil, flaxseed oil, and soybean oil; and certain seafood items such as salmon, oysters, herring, and cod. Omega-3 fats decrease blood levels of triglycerides, inhibit inflammation, help prevent the formation of arterial plaques, and improve blood vessel function. A new study of 58 elderly nursing home residents reveals omega-3s may help prevent potentially fatal heart arrhythmias. In the study, half of the group received 2 grams of fish oil capsules per day for 6 months while the other half received the same schedule of soy oil capsules. Both groups experienced increased heart rate variability (HRV), a measure of the beat-to-beat changes in heart rate that may help protect the heart from life-threatening cardiac events. The fish oil group experienced the greatest increase in HRV rate, which could correlate to a decreased risk for cardiovascular disease and heart attacks. Regular exercise helps increase HRV as well.

Source: Chest, ©2005

June 19, 2005- Time Off in the Sun 
Time away from the office could endanger your skin.

Contrary to what you might expect, people who work outdoors may be the least likely to damage their skin with sunburn. Instead, recent research reveals that office workers who spend a vacation day outside present one of the most typical sunburn scenarios. Ramp up your sun protection routine the next time you have a day off from work.

A recent study profiled the people who were most likely to get a skin-damaging sunburn. Young women, sun worshippers, and indoor workers were most likely to suffer sunburns, usually during summer on a day off from work. They were more likely to burn than children, gardeners, and golfers. Reduce your risk of sunburn by avoiding the sun between noon and 3 p.m., when the sun's rays are strongest. Use a sunscreen with a sun protection factor of at least 15 every day, even if it's cloudy, and cover up with protective clothing and hats during peak hours. People with fair skin, light-colored hair, blue eyes, freckles, and numerous moles need to be especially careful about sun exposure.

Source: Archives of Dermatology, ©2005

June 26, 2005- Too Strong on the Iron? 
Are your fortified foods overloading you with iron? Read the labels and take note.

A small percentage of American adults with already high iron stores may need to be especially careful not to overdo it with iron in their diets. The combination of high iron stores and excessive iron intake may increase cancer risk, research suggests. Limit yourself to 18 milligrams per day and read labels to stay on target.

Most people get sufficient iron from food. Do not take iron supplements unless directed by your physician. Also, make sure your multivitamin does not contain iron. Some people who do not eat foods rich in iron, such as red meat or fortified cereals, may need a supplement to get enough. Other people may be iron deficient for medical reasons. See your healthcare provider if you fall into any of these categories. Otherwise, monitor your iron intake to ensure you don't get too much. For people who have naturally high iron stores, it may be particularly important. A recent study reveals that people with transferrin saturation of at least 45% who consume more than 18 milligrams of iron have an increased risk of cancer compared to people with the same transferrin saturation and normal iron intake. Transferrin is a protein that binds to iron in the blood and transports it. More transferrin saturation suggests higher blood levels of iron. Women of child-bearing age and vegetarians are most likely to be iron deficient, or anemic.

Source: Annals of Family Medicine, ©2005

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