Health

Health is not simply the absence of disease. True health is a combination of factors that contribute to your ability to function more effectively in your life. In general terms, there are two essential items, mental and physical. Some would add a third, spiritual, but I choose to consider spiritual types of questions under the mental category. Updated last 2007-04-12.

Mental Health

In order to function well, one needs good mental functioning. These various tasks can be broken down further into sub-categories.

Keep Working Your Mind.

Use your mind in varied efforts throughout your life. These include such tasks as musical composing, writing, reading, arithmetic, planning, and discussions. Gaming is also beneficial, including bridge, puzzles, and chess. The key item in all of these efforts is an active conscious effort to understand. One suggestion is to download free audio programs (podcasts or MP3s) and play them back on your iPod, or similar device, while driving (recreational use of headsets or earphones are not allowed in many states while operating a motor vehicle) or working out at the gym (see below). (For more information, see iTunes- Podcasts.) Passive activities such as television do not exercise the brain.

Beware of Depression.

The Blues makes for some good music but avoid it as a way of life. Many people suffer from depression and are not aware of it. Diagnosing depression involves many steps. If you feel you have depression, consider seeking help from a health professional. One can socialize more, delve yourself into something worthwhile eat and drink better, maintain sufficient and consistent sleep patterns.

Eat Well & Exercise

Vegetables, Not Fruit, Help Fight Memory Problems In Old Age - Eating vegetables, not fruit, helps reduce cognitive decline in older adults, according to a study published in the October 24, 2006, issue of Neurology, the scientific journal of the American Academy of Neurology. Of course, avoiding many physical health problems through exercise and good eating also helps.

Fat - What No One is Telling You - With 66 percent of U.S. adults either overweight or obese, our girth is a serious public health issue. Yet many of us still view being overweight as a character flaw, a lack of self-control, or even a moral crime.

Physical Health

Physical health includes many things and the requirements vary based on your age and lifestyle. For example, many individuals compete in sport clubs or activities, including basketball, running, tennis, etc. If you are one of these, strength training and flexibility exercises can improve your performance and lessen your chances of injury. Those less physically active and advanced in age, can benefit from increased muscle strength providing more stability-- less chance of falling.

Lose excess weight.

Let's face it, Americans are fat, and excess fat increases ones' chance of getting cancer, coronary condition and diabetes. Body fat is typically measured as mass index. Measurements are done using a fat measuring device (inherently inaccurate) or a tank full of water using water displacement used to calculate mass index. A mass index of 20 to 25 is nearly optimal. Note, the cancer mortality by body mass index, figure 2G, on page 27 of Cancer Prevention & Early Detection Facts & Figures 2005.

Exercise regularly, several times a week.

Besides improving your cardiovascular efficiency, regular exercise helps reduce the natural shrinkage of our brains as we age. For supporting information, see the CDC: Physical Activity for Everyone: Recommendations. Note: the latest exercise recommendations are for thirty minutes, 5 days or more per week. While working out at the gym, consider taking an iPod, or similar device, to listen to music or Podcasts on a subject of interest to you (arts, literature, etc.). For more information, see iTunes- Podcasts.

Eat well.

To eat well one needs to modify our diet to reduce our intake of destructive foods (fattening, high in sugar, cardiovascular cloggers, and carcinogenic foods). While at the same time, we need to increase our intake of foods that are supportive of our bodies (food lower in fat, high in fiber, and foods high in anti-oxidants (chemicals that scavenge free radicals known to be a causative agent for cancer). Unfortunately, many Americans eat in an unconscious manner. Instead, first determine if you are really hungry and if you are consider eating less additional food- don't overdue it. Second, consider what effects each food has on you. The thought of a bowl of ice cream might sound good now but consider the longer range impact to your health. Not only would we want to avoid a potential heart bypass, but we would like our bodies to continue to support us into old age. Eating doesn't have to be complicated and some simple guidelines apply, see further down in this document for more specific eating suggestions.

Eat foods high in fiber. Foods include oat bran, oatmeal, etc.
Eat five or more servings of fruits or vegetables a day, preferably raw or lightly cooked (cooking leeches out nutrients).
Avoid refined sugar or sugar added products, which also includes reducing your intake of potatoes, french fries, white bread, bagels, and white rice. Remember, fructose in excess amounts is just as bad as other forms of sugar.
Reduce your salt and preservative intake by avoiding lunch meats and reading the ingredients labels on containers.

Brush and dental floss twice daily.

Besides maintaining your lovely smile, a regular dental preventative program can reduce the amount of bacteria in your system. Bacteria is known to be the cause of halitosis, ulcers, and a causative agent in heart disease. Although flossing is avoided by most of the population, the gum disease, gingivitis, can occur due to lack of good dental care, and its ramifications are enormous, including dental implants, drilling, and even grafting. Remember to brush all the exposed teeth and the top and bottom of your tongue. Dentists recommend a soft bristle brush. Dental floss types vary, but most people prefer waxed. Mouthwash is also recommend, but not as important as brushing and flossing.

Have regular checkups & specific tests based on your age and risk factors.

Certain tests can identify problems early- before they become life threatening. One of the often overlooked items is going to the doctor when something bothers you. Delaying seeing the doctor, can often reduce your chances of a successful treatment. In my own case, I had a serious skin condition over ten years ago that would have killed me if I had not seen a dermatologist at the insistence of my father. A biopsy revealed melanoma cancer in an enlarging mole. Luckily it was caught before it spread into the blood system; melanoma spreads sideways before growing downward where it can spread into the lymph nodes.

Blood pressure monitoring: This can be performed using a home blood pressure device, see http://www.mcare.org/healthathome/highbloo.cfm. Doctors recommend that these tests begin at age eighteen when there is a family connection to high blood pressure (bp). Individuals who record bp figures over time can use this to notice trends which could be the result of little exercise, poor eating, or a reaction to foods-medicine. Note:Untreated blood pressure is dangerous and can result in heart failure, stroke, kidney damage, and loss of vision. 2005-09-01

Serum cholesterol screening: Measuring only your total cholesterol is essentially worthless. If you have these tests done, you want the total cholesterol, HLD, LDL, and triglycerides. This test is now available via a home kit that the blood sample is sent to a lab, costs are about $30, see BIOSAFE's Cholesterol Panel blood test. 2005-05-18

Glaucoma testing: The American Academy of Ophthalmologists (AAO) recommends that persons with a high risk such as African American descent, or with a family history of glaucoma or diabetes have a medical screen for this every three to five years beginning at age 20. Glaucoma is a type of disease where the internal pressure of the eye increases damaging the optic nerve, causing blindness. Glaucoma is the leading cause of blindness in African Americans.

Mammogram's: Early breast cancer detection is important for successful treatment. The American Cancer Society recommends Women age 40 and older should have a screening mammogram every year and should continue to do so for as long as they are in good health. There are other recommendations on their web site, Can Breast Cancer Be Found Early?

Cancer screening: is beneficial in the early detection of breast cancer. Most breast cancers are found by women doing their own breast self-exams. There is no age limit when these tests should be stopped.

Skin cancer checks: It is important to check for abnormal skin conditions such as moles that increase in size and change color. These tests are crucial, especially if one has been raised in the southern exposure where people are more likely to develop skin cancers. These tests should be performed by a combination of doctors and relatives.

Consider taking supplements

Eating well is more important but the addition of vitamins and other supplements is recommended. As a minimum take a basic multi-vitamin, remembering to take vitamins while consuming food. If you have trouble swallowing large tablets, buy soluble capsules that are easier going down.

Multi-vitamin which is high on minerals: zinc, lutein, folic acid, selenium
B-Complex (B6 and B12) with a minimum of 400 micrograms of Folic Acid, see Alzheimer's below.
Vitamin C (500 mG). Because C is water soluble it tends to flush out of your system fairly quickly so taking it twice a day or using a time release form is recommended for maximum effectiveness. Some nutritionists recommend taking megadoses of C to increase the immune system. Higher dosages are flushed from our bodies quickly, so naturally there is a question about the merit of such an approach.
Vitamin A (8000 IU a day) is a strong anti-oxidant. Or, take the safer form of beta carotene, which the body uses to make vitamin A.
Vitamin E (30-400 IU a day) is a strong anti-oxidant. Natural sources include green leafy vegetables, nuts and vegetable oils. When taking a supplement, choose the natural form of mixed tocopherol. Side effects include blood thinning. Despite attacks from the FDA and a recent flawed study from John Hopkins, vitamin E has been found to be effective in mitigating colds, heart disease and cancer, see http://www.naturemade.com/microsites/vitaminE/?kbid=1046. Also, High Doses Of Vitamin E Boost Rat Survival Rate 40% (2005-09-05) is a report that shows significant improvement in brain and neuromuscular function for amounts equivalent to 1200 to 2000 mg daily which corresponds to earlier tests of Vitamin E Supplementation and Alzheimer's Disease.
Niacin naturally lowers your cholesterol. Consider buying a time release version which doesn't have an irritating skin flushing effect.
Garlic, large doses of garlic, 4-10 grams per day, apparently are associated with beneficial effects. Benefits include reductions in systolic blood pressure, serum cholesterol and triglyceride levels. Another side effect includes reduced blood clotting and should be considered if your body does not clot properly. Sources include raw and tablets that are coated (odorless). See- http://www.supplementwatch.com/supatoz/supplement.asp?supplementId=136
Aspirin has proven itself beneficial for the heart, see Aspirin Foundation and FDA: An Aspirin a Day? However like any drug, aspirin has side effects: mainly the risk of gastrointestinal bleeding (which is the primary reason for most low dosage recommendations), see the FDA link and or consult with a physician. The FDA ruled in 1998 that the drug reduced the risk of the following medical problems: stroke in those who have had a previous stroke or who have had a warning sign called a transient ischemic attack (mini-stroke), heart attack in those who have had a previous heart attack or experience angina (chest pain), death or complications from a heart attack if the drug is taken at the first signs of a heart attack, recurrent blockage for those who have had heart bypass surgery or other procedures to clear blocked arteries, such as balloon angioplasty or carotid endarterectomy.

Diseases

Alzheimer's This disease progresses more rapidly in men than women. Severity of the disease is a better predicator of longevity than other factors such as race. People who scored poorly on initial memory tests had increased risk of dying quickly because the disease was advanced at diagnosis. Questions remain as to what percentage of Alzheimer's patients are really suffering from CJD (Mad Cow). New research shows that folates are effective in limiting risk of Alzheimer's.
Cancer The Mayo Clinic recommends six steps to prevent cancer. Another obvious prevention is avoiding trans fat, see links below on foods to avoid.
Macular degeneration Lutein was found in a study of 90 patients to reverse the effects of macular degeneration. The study was done by the North Chicago VA Medical Center using 10mg of lutein per day.
MS 101 is a primer (text and video available) on multiple sclerosis from Frederick Munschauer III, MD State University of New York at Buffalo School of Medicine and Vincent F. Macaluso, MD MS Infusion Center, Great Neck, New York. Treatment options are discussed.

Diet Suggestions

Move Toward...

Consider an occasional glass of red wine Red wine has anti-oxidant effects; red grapes & red grape juice are also useful. Update 2006-11: Resveratrol: The Fountain of Youth? High doses of resveratrol which is found naturally in grape skins and red wine can improve muscle endurance in mice, and the compound also keeps them slim, a new study shows. The source? cell.com, "Resveratrol Improves Mitochondrial Function and Protects against Metabolic Disease..."
Foods high in fiber (oat bran, rice bran, carrots, apples, etc.) help to keep the intestines clean and in the prevention or treatment of diverticular disease, hemorrhoids, constipation, cancer of the colon, Crohn’s disease, hypercholesterolemia, obesity, and irritable bowel syndrome, see http://www.dietsite.com/dt/diets/eatingwell/fiber/highfiber.asp.
Eat five or more helpings a day of fruits and vegetables as per the American Dietary Association guidelines. Walnuts are especially high in Omega-3 oil, but remember to keep them refrigerated since they will go rancid.
Eat a Good Breakfast. Cull heavily sugared and salted cereals from your diet. For cold cereals, consider Uncle Sam, Shredded Wheat, and Grape Nuts. Do you like your cereal hot?, then consider oat bran, oatmeal or grits, which are available in quick versions that take little time to prepare. Again, do not get the flavored versions since high amounts of salt and sugar have been added to the mix. Add flavor by the addition of fresh bananas, strawberries or blueberries.
Garlic lowers your cholesterol and blood pressure. Recommend taking this everyday as an odorless capsule or by adding it to your meals.
Raise your HDL with Olive Oil? Drugs are presently available which lower your LDL (the bad cholesterol). However, drugs are not yet available to raise your HDL (the good kind). However, switching to a mediterranean diet, high in olive oil, fruits and vegetables can make a significant difference. Thanks, Bill & Peggy Gilbert.
Got Tomato? Drink a small glass of unsalted or low salt tomato juice at least three times a week; an alternative would be to eat spaghetti sauce or a pizza. Tomatoes have pycocene which is known to fight cancer and for some reason cooked versions of tomatoes are much higher in pycocene than in raw form.
Eat More Fish. Studies has shown that men who eat fish three times or more a week show a lower incidence of prostate cancer. Similarly, men who ate more beef and chicken had a higher incidence of prostate cancer. The downside to fish is the higher incidence of mercury, which is especially dangerous for children and pregnant women. Mercury is found naturally in the ocean waters related to underwater volcanic fissures and through man-made pollution (mainly coal power plants), see- NRDC's Mercury Contamination in Fish: http://www.nrdc.org/health/effects/mercury/protect.asp and NOW's The Mercury Story: http://www.pbs.org/now/science/mercuryinfish.html. See also Consumption Advisories: Fish to Avoid This Oceans Alive advisory breaks out diet recommendation based on the fish and the person eating it (woman, man or child)- thanks Beda Kantarjian.
Drink Green Tea. Drinkers who take a spot of green tea (three cups or more a day) have a lower incidence of cancer, see Green Tea’s Cancer-fighting Allure Becomes More Potent, plus studies have shown green tea to be helpful in protecting the teeth and gums- Tea Yields Prostate Benefits. Tired of hot tea?- brew up your tea in a coffee maker by placing four or five tea bags in the decanter and run ten or twelve cups of water through it. Three such pots makes a full gallon of ice tea. Tazo is a good tasting green tea (available in normal or decaf versions). Decaf versions that use solvents, such as Ethyl Acetate versus water/carbon dioxide typically have much less anti-oxidants. See- http://coffeetea.about.com/library/weekly/aa100501a.htm.
Caffeine- a Health Drink? Coffee is high in antioxidants and several studies have shown it to half the liver cancer risk and lower your risk of type 2 diabetes by nearly 30%, click on the link for more info. In February, a team of Japanese researchers reported in the Journal of the National Cancer Institute that people who drank coffee daily, or nearly every day, had half the liver cancer risk of those who never drank it. The protective effect occurred in people who drank one to two cups a day and increased at three to four cups. Positive effects include reduced chance of developing gallstones, an ability to do better on certain mental tests and an increase in physical performance. Side effects include trouble sleeping, increased anxiety (if one is prone to this) and a hyper sense while moving about. Another effect of caffeine is to mask ones' true physical condition; this could be considered positive in a temporary sense (while trying to overcome the body's natural tiredness in an emergency situation) but can give a distorted sense of ones' physical reality. Caffeine is a physically addictive drug. Many regular coffee users experience headaches when avoiding caffeine for one or two days. 2005-08-28

Move Away From...

Reduce your intake of high glycemic foods. Sugar in its various forms can help lead to type II diabetes. Reduce your intake of high glycemic foods which include: watermelon, dried dates, instant mashed potatoes, baked white potato, parsnips, rutabaga, instant rice, corn flakes™, rice krispies™, cheerios™, bagel, white
soda crackers, jellybeans, french fries, ice cream, and table sugar. Although potatoes are rich with calcium, niacin, iron, vitamin C , a controversial new theory suggests that potatoes maybe a major contributor to America's alarming rates of heart disease and diabetes. Professor Meir Stampfer from Havard School of Public Health says, "You ate a potato," says Stampfer, "but your body is getting pure glucose." Blood sugar sets off a chain reaction with insulin pouring out of the pancreas and triglycerides shooting up and HDL (good) cholesterol takes a dive. "It's a perfect setup for heart disease and diabetes," Stampfer adds. From a recent New York Times-- thanks Abbe.
Avoid high fat foods (bacon, ham) can raise your cholesterol especially the LDL figures which lead to cardiovascular disease (hardening of the arteries).
The Skinny on Trans Fatty Acids: Avoid foods like donuts, stick margarine, french fries contain high amounts of trans fats which are known to clog the arteries and have been linked to breast cancer. New labeling guidelines requires that food manufacturers label their products with trans fat percentages broken out.
Avoid soda (except club soda which tastes good after the addition of a slice of lime) and tonic water contains high amounts of sugar like most sodas. Colas also contain high amounts of phosphoric acid which promotes tooth decay.
Eliminate High Fructose Corn Syrup from your diet. Excessive use of sugars can contribute to the development of obesity and in turn adult diabetes.
Reduce intake of products that use nitrites as a preservative. During the cooking process nitrites combine with amines naturally present in meat, forming carcinogenic N-nitroso compounds, see http://www.preventcancer.com/consumers/food/hotdogs.htm. According to the link, it is suspected that nitrites can also combine with amines in the stomach to form carcinogens. According to the article, although nitrites occur in some vegetables, present Vitamin C and D inhibits the formation of N-nitroso compounds. New research from the NIH has found that sodium nitrite can reduce organ damage after a heart attack, see New Medical Uses for Sodium Nitrite. Nitrites show up primarily in lunch meats, pepperoni, and beer.
Reduce intake of alcohol. Obviously, alcohol damages the liver and brain.
Men should consider avoiding red meats and chicken especially if there are any relatives suffering from prostate cancer. There is a correlation here and it is not presently clear.
Reduce your intake of dairy products. For some yet unknown reason, consumption of dairy products (milk, ice cream, cheese) are associated with certain cancers (prostate and ovarian). See-- http://archives.cnn.com/2000/HEALTH/cancer/04/04/prostrate.cancer/, http://chetday.com/prostatecancermilk.htm, http://healthlink.mcw.edu/article/958142774.html, http://news.bbc.co.uk/1/hi/health/1556990.stm
Reconsider red meat. Feeling like having a steak? Specifically, the tests for Mad Cow (BSE and CJD) are not valid until the cow is 30 months old whereas the average cow slaughtered in the U.S. is under 24 months old. Besides known viruses that can cause the disease, there is a certain propensity for the disease without the presence of any virus. Several of the individuals who have died from Mad Cow have done so years after eating the affected meat. General guidelines if you choose to eat cow meat include avoiding hamburger meat, which due to the process involved can include meat from sixty cows, greatly increasing ones chance of eating infected meat. For more links, see the following science page, http://www.science.org.au/nova/003/003fur.htm. Also, one can download for free the following book on mad cow in pdf form, http://www.prwatch.org/books/madcow.html.
Avoid cataracts by avoiding Mayo, eating fish is a positive. For more info, see http://www.sciencenews.org/articles/20050514/food.asp. 2005-05-18
Anti-Wrinkle Compound Causes Pathological Reaction In Skin Cells - Researchers from Université Laval's Faculty of Medicine have discovered that DMAE (a compound commonly used in many antiwrinkle products) causes a pathological reaction in skin cells as presented in the latest edition of the British Journal of Dermatology. DMAE (2-dimethylaminoethanol) is used in many antiwrinkle products dubbed "instant anti-aging face-lifts." This compound, as well as other chemically similar ones, are also found in cosmetics, creams, lipsticks, shampoos, soaps, and baby lotions, although the way they work is not yet understood.

Section Links

Popular Links

External Links