Thursday, November 25, 2010
THOUGHT FOR THE DAY
Alone time is when I distance myself from the voices of the world so I can hear my own.
Is Diabetes in Your Future?
Could you have diabetes and not know it? Diabetes has reached epidemic proportions in the United States. More than 18 million Americans have been diagnosed with diabetes and more than 5 million have the disease but don’t know it.
In addition, one out of ever four American suffers from metabolic syndrome, a combination of Type-2 diabetes, hypertension, and abnormal levels of fats in the blood, which increase the risk of cardiovascular disease, diabetes, cancer, kidney disease, arthritis, and other conditions. To learn more about how to prevent and control diabetes, read my report "The Diabetes Solution".
Could you be a ticking diabetes time bomb? You are if you have metabolic syndrome. Characteristics of the condition include:
• Abdominal obesity. Men are in danger if their waist circumference is greater than 40 inches. Women should be wary if their waists are greater than 35 inches.
• High triglycerides. Levels greater than 150 mg/dl
• Low HDL (good) cholesterol. Less than 40 mg/dl for men and less than 50 mg/dl for women
• High blood pressure. Greater than 130/85 Hg
• High fasting glucose. Levels greater than 110 mg/dl
Changing your diet is the first step to lowering your risk of developing metabolic syndrome and diabetes:
• Cut MSG from your diet.
• Exercise regularly.
• Lose belly fat.
• Lower bad cholesterol levels with garlic extract.
• Lower homocysteine levels.
• Add fiber to your diet to lower blood sugar.
• Avoid foods high in iron.
• Consume at least 3 grams of omega-3 fats daily. "Omega 3: Nature’s Miracle Panacea" explains how omega-3 oils lower your risk of metabolic syndrome and diabetes.
• Take advantage of natural antioxidants in fruits and vegetables.
• Use vitamin supplements to prevent cholesterol oxidation and nerve damage. My special report "Key Vitamins that Save Your Heart, Prevent Cancer and Keep You Living Long" will give you all the details.
In addition, one out of ever four American suffers from metabolic syndrome, a combination of Type-2 diabetes, hypertension, and abnormal levels of fats in the blood, which increase the risk of cardiovascular disease, diabetes, cancer, kidney disease, arthritis, and other conditions. To learn more about how to prevent and control diabetes, read my report "The Diabetes Solution".
Could you be a ticking diabetes time bomb? You are if you have metabolic syndrome. Characteristics of the condition include:
• Abdominal obesity. Men are in danger if their waist circumference is greater than 40 inches. Women should be wary if their waists are greater than 35 inches.
• High triglycerides. Levels greater than 150 mg/dl
• Low HDL (good) cholesterol. Less than 40 mg/dl for men and less than 50 mg/dl for women
• High blood pressure. Greater than 130/85 Hg
• High fasting glucose. Levels greater than 110 mg/dl
Changing your diet is the first step to lowering your risk of developing metabolic syndrome and diabetes:
• Cut MSG from your diet.
• Exercise regularly.
• Lose belly fat.
• Lower bad cholesterol levels with garlic extract.
• Lower homocysteine levels.
• Add fiber to your diet to lower blood sugar.
• Avoid foods high in iron.
• Consume at least 3 grams of omega-3 fats daily. "Omega 3: Nature’s Miracle Panacea" explains how omega-3 oils lower your risk of metabolic syndrome and diabetes.
• Take advantage of natural antioxidants in fruits and vegetables.
• Use vitamin supplements to prevent cholesterol oxidation and nerve damage. My special report "Key Vitamins that Save Your Heart, Prevent Cancer and Keep You Living Long" will give you all the details.
Food Swap: Which Soda Is Healthiest?
Sometimes the craving for a sweet, bubbly drink can't be ignored. Here's the problem: Soda is loaded with sugar. Many popular sodas contain 39 grams of sugar per can – that's about 10 teaspoons! Instead of drinking this energy-crashing, belly-fat promoting soda, try one of my favorite discoveries: Zevia.
It has zero sugar because it's sweetened with stevia, an herb that originated in South America. Stevia contains no calories and will not cause blood-sugar spikes. It is much sweeter than sugar, which means you only need to use a little to get the right amount of sweetness. Research has shown that stevia may reduce hypertension and blood pressure. It can even reduce blood glucose levels in diabetic patients. So give it a try!
It has zero sugar because it's sweetened with stevia, an herb that originated in South America. Stevia contains no calories and will not cause blood-sugar spikes. It is much sweeter than sugar, which means you only need to use a little to get the right amount of sweetness. Research has shown that stevia may reduce hypertension and blood pressure. It can even reduce blood glucose levels in diabetic patients. So give it a try!
What Not to Say to a Depressed Mate
You mean well, but it’s easy to say the wrong thing to a loved one with depression. And that may only add to their troubles. Here are the top statements to avoid and what to say instead…
Which piece of advice will most likely cheer up a clinically depressed person?
A. “Pull yourself together.”
B. “Look on the bright side.”
C. “Don’t worry. It’s nothing serious.”
The answer: None of the above. Such statements probably will make a depressed mate or friend feel worse.
That’s because depression – an illness characterized by extreme sadness, changes in sleep patterns, appetite, energy level or mental focus – is a touchy subject and difficult to talk about.
Unlike high blood pressure or other health conditions, “there’s unnecessary stigma attached to depression,” says Richard Shadick, Ph.D., director of the counseling center at Pace University in New York. “Some people still view it as a sign of weakness.”
And that makes for awkward conversations on both sides. But talking about depression easily and openly isn’t impossible. With some forethought, you can find the right words to help ease depression’s pain.
Here are 9 statements to skip, and the right way to start a dialogue.
1. “Snap out of it.”
Depression is a miserable experience; no one would choose to have it, says psychologist Shosana Bennett, Ph.D., author of Pregnant on Prozac and a postpartum depression survivor.
If depressed people “could snap out of it, [they] would’ve done so,” she says.
People with depression can’t will away the illness any more than they could asthma or diabetes. Like those other conditions, depression has a biological basis.
Imaging studies show that the parts of the brain that regulate mood, thinking, sleep and appetite function abnormally in people with depression. Key mood-regulating brain chemicals, such as serotonin, norepinephrine and dopamine, are unbalanced as well.
Better to say: “I’ve noticed you haven’t been sleeping well lately, and I’m concerned. Why don’t I set up a doctor’s appointment for you?”
Some people won’t see a doctor for depression but will agree to a visit for specific symptoms – such as insomnia, loss of appetite or constant fatigue, says Julie Totten, president and founder of Families for Depression Awareness.
2. “Just think positive.”
People with depression often perceive themselves and the world in an overly negative light. They're incapable of seeing the bright side of a situation.
“It’s like you’re wearing these foggy, distorted lenses, which filter out all positive input from the environment,” Bennett says.
When she was depressed, she literally saw the world in drab gray shades, she says.
Implying that recovery should be quick and easy may leave them feeling more discouraged than ever.
Better to say: “We’ll get through this.” This lets the depressed person know the world won’t always seem so dark and hopeless. At the same time, the statement acknowledges that recovery is a process.
Plus, “use of the word ‘we’ is very important,” Bennett says. “A [depressed] person feels all alone, so it’s crucial to reinforce the idea that you’re there for them.”
Treatment with psychotherapy and/or antidepressants can help, and with time can regain a brighter perspective.
3. “Relax. It’s no big deal.”
“Truth is, depression really hurts a person’s ability to function,” says Thomas Wise, M.D., psychiatry professor at George Washington University School of Medicine in Washington, D.C.
It can seriously disrupt home, work or school life, and wreck relationships. Left untreated, depression can even lead to suicide.
About 30%-40% of people who die by suicide have major depression, according to the National Mental Health Information Center (NMHIC).
Better to say: “Do you feel like you want to hurt yourself?”
If someone is seriously depressed, don’t be afraid to discuss suicide.
“People often worry that asking this question will plant the idea,” Totten says.
In fact, asking just lets them know you understand the seriousness of their situation, she says. It also helps you determine if there’s imminent danger.
If they answer “yes,” reassure them that such feelings are temporary. Then call the National Suicide Prevention Lifeline (800 -273-TALK or 800-273-8255) to speak with a crisis worker, who’ll help identify your next step.
4. “I know exactly how you feel.”
This statement sounds empathetic, but really isn’t. If you’ve never been clinically depressed, you can’t know what it feels like.
Even if you have, no two people experience this illness the same way.
“Nobody can know how anyone else feels unless they ask and listen carefully to the answer,” says Elizabeth Babcock, LCSW, a psychotherapist in McMurray, Pa.
Better to say: “Do you want to talk?”
But preface your question with a statement that lets the person know you want to understand, Babcock suggests. For example: “I can’t imagine how hard this must be for you.” Or, “I don’t know what it’s like to experience what you’re going through, but I’d really like to understand it better – if you want to tell me.” Or, “I’ve been depressed, too, and I can’t know what your experience is like, but I know mine was really hard.”
After you state your concern, ask questions and really listen to the answers.
5. “Have a drink. You’ll feel better.”
“Alcohol may lessen the immediate pain of depression, but over time, it only makes the hurt worse,” Wise says.
Trying to self-medicate with alcohol or other drugs can also lead to addiction and new problems. Plus, abusing alcohol or other drugs increases the suicide risk by impairing judgment and promoting impulsive behavior.
Better to say: “Want to go for a walk?”
Exercise is a proven mood-lifter, according to a 2005 University of Texas Southwestern Medical Center study. Researchers found it’s as effective as antidepressants in treating mild to moderate depression.
Walking together also helps the person stay physically healthy and socially connected.
Plus, it’s good for you too, which is important. It's easy to overlook your own health when caring for someone else.
Or pick another cardio activity your depressed loved one once enjoyed, even if they can’t get pleasure from it right now. If they’re reluctant, say it’s a favor to you. For example: “I’ve been wanting to try this yoga class. Will you come with me?”
6. “Stop feeling so sorry for yourself.”
A judgmental tone makes depressed people feel sadder.
“[They’re] already judging themselves quite harshly,” Babcock says.
If you’re critical, they’re “being abused from within and without,” he says.
Better to say: “This can happen to the best of us.” Rather than fueling misplaced self-blame, send a message that depression isn’t their fault.
This also underscores the fact that it’s a common illness striking women of every age and background. One in four U.S. women will experience serious depression at some point in her life, according to NMHIC.
7. “You have so much to be happy about.”
The criticism here is subtle. “All this statement does is guilt-trip,” Bennett says.
Depression sufferers may know intellectually that they have a good job and great family. Still, they’re unable to feel happy.
“They may end up wondering, ‘Am I just a spoiled brat?’” Bennett says.
Better to say: “You seem really down lately. Is there anything I can do?”
Acknowledging that something’s wrong is often a relief.
“This lets the depressed person know that you can see [the problem] too,” Babcock says. “It’s not something imaginary.”
You’re also reminding them that you’re there to help.
8. “Wait and see how you feel tomorrow.”
That approach might have worked for Scarlett O’Hara. But depression that sticks around for weeks or months isn’t going to suddenly disappear when the sun comes up the next day. The sooner the person seeks treatment, the faster they can start feeling better.
Better to say: “There’s a lot of help out there.”
“Instill hope that there are effective treatments available,” Shadick says.
If this is the first time they've been depressed, offer to set up an appointment with their doctor, which can confirm or rule out medical causes for the symptoms.
Because deeply depressed people may be too demoralized to speak up for themselves, go with them on the first visit or call ahead to let the doctor know your concerns, Totten advises.
You can also suggest seeing a mental health professional if the other person is open to the idea. Search online and ask people you trust for referrals to clinics, psychologists or psychiatrists.
9. “It’s all up to you now.”
Depression is very treatable, but full recovery takes time, commitment and support.
Without helping hands, patients may be more likely to feel discouraged and give up when challenges arise, as they inevitably do.
Better to say: “Can I watch the kids while you go to your appointment?”
Or offer to help however you can.
Suggesting specific ways you can make things easier helps depression sufferers pinpoint what they need. And when it's your idea, they may also feel it’s less of an imposition to lean on you.
Once you see improvement, point that out too.
“Be specific about how you see them returning to their old selves,” Bennett says. “That way, they have hard evidence that they're coming back.”
For example, you might say: “It’s nice to hear you singing in the shower again.” Or you've noticed he's eating better or flashing his beautiful smile.
Your words have tremendous power to help a loved one find help and stick with treatment. At every stage, one of the best things you can say is, “I’m on your side.”
Linda Wasmer Andrews is a freelance writer who specializes in health and psychology. She’s co-author of If Your Adolescent Has Depression or Bipolar Disorder: An Essential Resource for Parents (Oxford University Press).
Could You Be Depressed?
Depression affects 20 million people in any given year and is a serious enough disorder to compromise one's ability to function normally day to day.
Which piece of advice will most likely cheer up a clinically depressed person?
A. “Pull yourself together.”
B. “Look on the bright side.”
C. “Don’t worry. It’s nothing serious.”
The answer: None of the above. Such statements probably will make a depressed mate or friend feel worse.
That’s because depression – an illness characterized by extreme sadness, changes in sleep patterns, appetite, energy level or mental focus – is a touchy subject and difficult to talk about.
Unlike high blood pressure or other health conditions, “there’s unnecessary stigma attached to depression,” says Richard Shadick, Ph.D., director of the counseling center at Pace University in New York. “Some people still view it as a sign of weakness.”
And that makes for awkward conversations on both sides. But talking about depression easily and openly isn’t impossible. With some forethought, you can find the right words to help ease depression’s pain.
Here are 9 statements to skip, and the right way to start a dialogue.
1. “Snap out of it.”
Depression is a miserable experience; no one would choose to have it, says psychologist Shosana Bennett, Ph.D., author of Pregnant on Prozac and a postpartum depression survivor.
If depressed people “could snap out of it, [they] would’ve done so,” she says.
People with depression can’t will away the illness any more than they could asthma or diabetes. Like those other conditions, depression has a biological basis.
Imaging studies show that the parts of the brain that regulate mood, thinking, sleep and appetite function abnormally in people with depression. Key mood-regulating brain chemicals, such as serotonin, norepinephrine and dopamine, are unbalanced as well.
Better to say: “I’ve noticed you haven’t been sleeping well lately, and I’m concerned. Why don’t I set up a doctor’s appointment for you?”
Some people won’t see a doctor for depression but will agree to a visit for specific symptoms – such as insomnia, loss of appetite or constant fatigue, says Julie Totten, president and founder of Families for Depression Awareness.
2. “Just think positive.”
People with depression often perceive themselves and the world in an overly negative light. They're incapable of seeing the bright side of a situation.
“It’s like you’re wearing these foggy, distorted lenses, which filter out all positive input from the environment,” Bennett says.
When she was depressed, she literally saw the world in drab gray shades, she says.
Implying that recovery should be quick and easy may leave them feeling more discouraged than ever.
Better to say: “We’ll get through this.” This lets the depressed person know the world won’t always seem so dark and hopeless. At the same time, the statement acknowledges that recovery is a process.
Plus, “use of the word ‘we’ is very important,” Bennett says. “A [depressed] person feels all alone, so it’s crucial to reinforce the idea that you’re there for them.”
Treatment with psychotherapy and/or antidepressants can help, and with time can regain a brighter perspective.
3. “Relax. It’s no big deal.”
“Truth is, depression really hurts a person’s ability to function,” says Thomas Wise, M.D., psychiatry professor at George Washington University School of Medicine in Washington, D.C.
It can seriously disrupt home, work or school life, and wreck relationships. Left untreated, depression can even lead to suicide.
About 30%-40% of people who die by suicide have major depression, according to the National Mental Health Information Center (NMHIC).
Better to say: “Do you feel like you want to hurt yourself?”
If someone is seriously depressed, don’t be afraid to discuss suicide.
“People often worry that asking this question will plant the idea,” Totten says.
In fact, asking just lets them know you understand the seriousness of their situation, she says. It also helps you determine if there’s imminent danger.
If they answer “yes,” reassure them that such feelings are temporary. Then call the National Suicide Prevention Lifeline (800 -273-TALK or 800-273-8255) to speak with a crisis worker, who’ll help identify your next step.
4. “I know exactly how you feel.”
This statement sounds empathetic, but really isn’t. If you’ve never been clinically depressed, you can’t know what it feels like.
Even if you have, no two people experience this illness the same way.
“Nobody can know how anyone else feels unless they ask and listen carefully to the answer,” says Elizabeth Babcock, LCSW, a psychotherapist in McMurray, Pa.
Better to say: “Do you want to talk?”
But preface your question with a statement that lets the person know you want to understand, Babcock suggests. For example: “I can’t imagine how hard this must be for you.” Or, “I don’t know what it’s like to experience what you’re going through, but I’d really like to understand it better – if you want to tell me.” Or, “I’ve been depressed, too, and I can’t know what your experience is like, but I know mine was really hard.”
After you state your concern, ask questions and really listen to the answers.
5. “Have a drink. You’ll feel better.”
“Alcohol may lessen the immediate pain of depression, but over time, it only makes the hurt worse,” Wise says.
Trying to self-medicate with alcohol or other drugs can also lead to addiction and new problems. Plus, abusing alcohol or other drugs increases the suicide risk by impairing judgment and promoting impulsive behavior.
Better to say: “Want to go for a walk?”
Exercise is a proven mood-lifter, according to a 2005 University of Texas Southwestern Medical Center study. Researchers found it’s as effective as antidepressants in treating mild to moderate depression.
Walking together also helps the person stay physically healthy and socially connected.
Plus, it’s good for you too, which is important. It's easy to overlook your own health when caring for someone else.
Or pick another cardio activity your depressed loved one once enjoyed, even if they can’t get pleasure from it right now. If they’re reluctant, say it’s a favor to you. For example: “I’ve been wanting to try this yoga class. Will you come with me?”
6. “Stop feeling so sorry for yourself.”
A judgmental tone makes depressed people feel sadder.
“[They’re] already judging themselves quite harshly,” Babcock says.
If you’re critical, they’re “being abused from within and without,” he says.
Better to say: “This can happen to the best of us.” Rather than fueling misplaced self-blame, send a message that depression isn’t their fault.
This also underscores the fact that it’s a common illness striking women of every age and background. One in four U.S. women will experience serious depression at some point in her life, according to NMHIC.
7. “You have so much to be happy about.”
The criticism here is subtle. “All this statement does is guilt-trip,” Bennett says.
Depression sufferers may know intellectually that they have a good job and great family. Still, they’re unable to feel happy.
“They may end up wondering, ‘Am I just a spoiled brat?’” Bennett says.
Better to say: “You seem really down lately. Is there anything I can do?”
Acknowledging that something’s wrong is often a relief.
“This lets the depressed person know that you can see [the problem] too,” Babcock says. “It’s not something imaginary.”
You’re also reminding them that you’re there to help.
8. “Wait and see how you feel tomorrow.”
That approach might have worked for Scarlett O’Hara. But depression that sticks around for weeks or months isn’t going to suddenly disappear when the sun comes up the next day. The sooner the person seeks treatment, the faster they can start feeling better.
Better to say: “There’s a lot of help out there.”
“Instill hope that there are effective treatments available,” Shadick says.
If this is the first time they've been depressed, offer to set up an appointment with their doctor, which can confirm or rule out medical causes for the symptoms.
Because deeply depressed people may be too demoralized to speak up for themselves, go with them on the first visit or call ahead to let the doctor know your concerns, Totten advises.
You can also suggest seeing a mental health professional if the other person is open to the idea. Search online and ask people you trust for referrals to clinics, psychologists or psychiatrists.
9. “It’s all up to you now.”
Depression is very treatable, but full recovery takes time, commitment and support.
Without helping hands, patients may be more likely to feel discouraged and give up when challenges arise, as they inevitably do.
Better to say: “Can I watch the kids while you go to your appointment?”
Or offer to help however you can.
Suggesting specific ways you can make things easier helps depression sufferers pinpoint what they need. And when it's your idea, they may also feel it’s less of an imposition to lean on you.
Once you see improvement, point that out too.
“Be specific about how you see them returning to their old selves,” Bennett says. “That way, they have hard evidence that they're coming back.”
For example, you might say: “It’s nice to hear you singing in the shower again.” Or you've noticed he's eating better or flashing his beautiful smile.
Your words have tremendous power to help a loved one find help and stick with treatment. At every stage, one of the best things you can say is, “I’m on your side.”
Linda Wasmer Andrews is a freelance writer who specializes in health and psychology. She’s co-author of If Your Adolescent Has Depression or Bipolar Disorder: An Essential Resource for Parents (Oxford University Press).
Could You Be Depressed?
Depression affects 20 million people in any given year and is a serious enough disorder to compromise one's ability to function normally day to day.
Inflammation test poorly predicts heart attack
CHICAGO (Reuters) - A blood test that looks for signs of inflammation in people with high blood pressure does a poor job of predicting who should take statins to lower cholesterol, researchers said on Wednesday.
A large study looking at the use of a high-sensitivity test for measuring C-reactive protein -- a marker for inflammation in the blood -- found it did not add much when researchers considered other factors that raise a person's risk of a heart attack.
"It has a very weak effect in helping to determine who should go on statin treatment," Dr. Donald Lloyd-Jones of Northwestern University told reporters at the American Heart Association meeting in Chicago. Statins include Pfizer Inc 's Lipitor and AstraZeneca's Crestor.
The researchers said their findings suggested the expensive CRP test may not be worth the time or effort.
It followed a study released at the meeting on Tuesday that found a heart scan that checks for hardening of the arteries is better than the CRP test at predicting who might benefit from taking statins.
Statins lower low-density lipoprotein or LDL cholesterol, the "bad" kind, and several studies in recent years have expanded the pool of people who benefit from taking them.
A major heart study two years ago dubbed Jupiter found that giving Crestor, or rosuvastatin, to people with low cholesterol but high levels of C-reactive protein cut in half the risk of heart attacks and strokes.
Some doctors consider rising CRP levels to be a sign of heart attack or stroke risk, while others consider it merely a marker for inflammation.
Lloyd-Jones and colleagues analyzed data on more than 4,800 patients in Britain who had taken part in a study that compared the cholesterol-lowering effects of Lipitor, or atorvastatin, to a placebo.
Patients had been given blood tests at the beginning to check levels of LDL and CRP.
After 5 1/2 years, there were nearly 500 heart attacks and strokes. The team compared those with test results from 1,367 people in the trial who did not have any heart problems.
Measuring both cholesterol and CRP predicted heart attacks and strokes. But when the team also considered other conventional risk factors, such as blood pressure and smoking history, measuring CRP did not add much to the prediction.
Dr. Peter Sever of Imperial College London, who led the study, said the findings were surprising given the results of the Jupiter study.
"The message coming out of the Jupiter study was that we should be screening people for CRP irrespective of their other risk factors," Sever said.
"That's a very, very expensive and almost certainly not a cost effective intervention," he said in a statement, undercutting the Jupiter findings.
Dr. Robert Bonow, former president of the American Heart Association, said CRP "may be helpful, but only to a milder degree."
A large study looking at the use of a high-sensitivity test for measuring C-reactive protein -- a marker for inflammation in the blood -- found it did not add much when researchers considered other factors that raise a person's risk of a heart attack.
"It has a very weak effect in helping to determine who should go on statin treatment," Dr. Donald Lloyd-Jones of Northwestern University told reporters at the American Heart Association meeting in Chicago. Statins include Pfizer Inc 's Lipitor and AstraZeneca's Crestor.
The researchers said their findings suggested the expensive CRP test may not be worth the time or effort.
It followed a study released at the meeting on Tuesday that found a heart scan that checks for hardening of the arteries is better than the CRP test at predicting who might benefit from taking statins.
Statins lower low-density lipoprotein or LDL cholesterol, the "bad" kind, and several studies in recent years have expanded the pool of people who benefit from taking them.
A major heart study two years ago dubbed Jupiter found that giving Crestor, or rosuvastatin, to people with low cholesterol but high levels of C-reactive protein cut in half the risk of heart attacks and strokes.
Some doctors consider rising CRP levels to be a sign of heart attack or stroke risk, while others consider it merely a marker for inflammation.
Lloyd-Jones and colleagues analyzed data on more than 4,800 patients in Britain who had taken part in a study that compared the cholesterol-lowering effects of Lipitor, or atorvastatin, to a placebo.
Patients had been given blood tests at the beginning to check levels of LDL and CRP.
After 5 1/2 years, there were nearly 500 heart attacks and strokes. The team compared those with test results from 1,367 people in the trial who did not have any heart problems.
Measuring both cholesterol and CRP predicted heart attacks and strokes. But when the team also considered other conventional risk factors, such as blood pressure and smoking history, measuring CRP did not add much to the prediction.
Dr. Peter Sever of Imperial College London, who led the study, said the findings were surprising given the results of the Jupiter study.
"The message coming out of the Jupiter study was that we should be screening people for CRP irrespective of their other risk factors," Sever said.
"That's a very, very expensive and almost certainly not a cost effective intervention," he said in a statement, undercutting the Jupiter findings.
Dr. Robert Bonow, former president of the American Heart Association, said CRP "may be helpful, but only to a milder degree."
Vegetable-rich diet linked to lower fracture risk
NEW YORK (Reuters Health) - Older women who eat plenty of fruits, vegetables and whole grains may have a lower likelihood of suffering a bone fracture than those who pass on such healthy fare, a new study suggests.
The findings, reported in the American Journal of Clinical Nutrition, do not prove that the foods themselves directly lower fracture risk. But they highlight another potential health reason for people to reach for an apple instead of potato chips.
A number of studies have found that people with higher intakes of specific nutrients, like calcium and vitamin D. may maintain greater bone mass and have a decreased risk of fractures later in life.
But people consume food, not isolated nutrients, noted Lisa Langsetmo of McGill University in Montreal, Canada, the lead researcher on the new study. And little has been known about how overall diet patterns are related to fracture risk.
For their study, Langsetmo and colleagues looked at the relationship between dietary "nutrient density" and the risk of bone fracture among 3,539 postmenopausal women and 1,649 men age 50 and older.
At the beginning of the study, which was funded by the Canadian dairy industry and makers of drugs against bone thinning, participants completed detailed diet questionnaires.
The researchers used the answers to calculate nutrient-density scores, which refer to a food's concentration of vitamins, minerals and other nutrients -- calorie for calorie. A diet high in nutrient density would feature plenty of fruits, vegetables, fiber-rich whole grains, beans and fish, Langsetmo told Reuters Health in an e-mail.
Over the next seven years, 70 men and 372 women in the study sustained fractures unrelated to major accidents that would be likely to cause a fracture regardless of bone health.
In general, the researchers found that for each 40 percent increase in calories from fruits, vegetables and other nutrient-dense foods, the odds of suffering a fracture over 10 years dipped by 14 percent among women -- even accounting for other factors such as body weight, bone density, smoking habits and calcium and vitamin D intake.
There was a similar trend among men, although it could have been due to chance.
There was no relationship, however, between fracture risk and diets high in calorie-dense foods, including desserts, chips and processed meats.
The findings add more support to the potential benefits of a diet rich in plant-based foods, according to Dr. Joel Fuhrman, a family doctor in private practice who has written numerous books on following a nutrient-dense diet to help prevent or treat bone thinning and other chronic health conditions.
"I am always glad to see better research demonstrating that through more careful food choices, we can have significant control over our health destiny," Fuhrman told Reuters Health in an email.
For bone health, he noted, it may be particularly important to boost consumption of vegetable proteins, from beans, seeds and greens, without eating too much animal-based protein.
That's because some studies have linked diets with a high ratio of animal protein to vegetable protein to greater bone loss over time. One theory is that diets rich in animal protein create a higher "dietary acid load," which may in turn cause the body to excrete more calcium.
Some research, however, has called that theory into question, Langsetmo and her colleagues note in their report.
The current findings do not prove that a nutrient-rich diet prevents fractures. People with such eating habits, Langsetmo pointed out, also tend to be generally more health-conscious than people who shun vegetables -- being less likely to smoke, more likely to exercise and more likely to get adequate calcium and vitamin D.
But, she added, the study did measure a number of those factors, and the relationship between diet and fracture risk remained.
Also unclear is exactly how much of a difference diet changes might make in any one person's risk of suffering a fracture later in life.
In an earlier study, Langsetmo's team looked at the same group's fracture rates according to sex and age. They found that, for example, women ages 75 to 79 had a fracture rate of 26 per 1,000 women per year.
Langsetmo said applying the 14 percent reduction associated with nutrient-dense eating in this study would trim that rate to 22.4 per 1,000.
According to Langsetmo, the take-home message is that a diet already linked to health benefits -- including lower risks of heart disease and diabetes -- may also be good for bone health.
She also pointed out that while experts advise all adults to strive for at least five servings of fruits and vegetables per day, most older adults do not meet that goal.
SOURCE: http://link.reuters.com/suw85q American Journal of Clinical Nutrition, online November 10, 2010.
The findings, reported in the American Journal of Clinical Nutrition, do not prove that the foods themselves directly lower fracture risk. But they highlight another potential health reason for people to reach for an apple instead of potato chips.
A number of studies have found that people with higher intakes of specific nutrients, like calcium and vitamin D. may maintain greater bone mass and have a decreased risk of fractures later in life.
But people consume food, not isolated nutrients, noted Lisa Langsetmo of McGill University in Montreal, Canada, the lead researcher on the new study. And little has been known about how overall diet patterns are related to fracture risk.
For their study, Langsetmo and colleagues looked at the relationship between dietary "nutrient density" and the risk of bone fracture among 3,539 postmenopausal women and 1,649 men age 50 and older.
At the beginning of the study, which was funded by the Canadian dairy industry and makers of drugs against bone thinning, participants completed detailed diet questionnaires.
The researchers used the answers to calculate nutrient-density scores, which refer to a food's concentration of vitamins, minerals and other nutrients -- calorie for calorie. A diet high in nutrient density would feature plenty of fruits, vegetables, fiber-rich whole grains, beans and fish, Langsetmo told Reuters Health in an e-mail.
Over the next seven years, 70 men and 372 women in the study sustained fractures unrelated to major accidents that would be likely to cause a fracture regardless of bone health.
In general, the researchers found that for each 40 percent increase in calories from fruits, vegetables and other nutrient-dense foods, the odds of suffering a fracture over 10 years dipped by 14 percent among women -- even accounting for other factors such as body weight, bone density, smoking habits and calcium and vitamin D intake.
There was a similar trend among men, although it could have been due to chance.
There was no relationship, however, between fracture risk and diets high in calorie-dense foods, including desserts, chips and processed meats.
The findings add more support to the potential benefits of a diet rich in plant-based foods, according to Dr. Joel Fuhrman, a family doctor in private practice who has written numerous books on following a nutrient-dense diet to help prevent or treat bone thinning and other chronic health conditions.
"I am always glad to see better research demonstrating that through more careful food choices, we can have significant control over our health destiny," Fuhrman told Reuters Health in an email.
For bone health, he noted, it may be particularly important to boost consumption of vegetable proteins, from beans, seeds and greens, without eating too much animal-based protein.
That's because some studies have linked diets with a high ratio of animal protein to vegetable protein to greater bone loss over time. One theory is that diets rich in animal protein create a higher "dietary acid load," which may in turn cause the body to excrete more calcium.
Some research, however, has called that theory into question, Langsetmo and her colleagues note in their report.
The current findings do not prove that a nutrient-rich diet prevents fractures. People with such eating habits, Langsetmo pointed out, also tend to be generally more health-conscious than people who shun vegetables -- being less likely to smoke, more likely to exercise and more likely to get adequate calcium and vitamin D.
But, she added, the study did measure a number of those factors, and the relationship between diet and fracture risk remained.
Also unclear is exactly how much of a difference diet changes might make in any one person's risk of suffering a fracture later in life.
In an earlier study, Langsetmo's team looked at the same group's fracture rates according to sex and age. They found that, for example, women ages 75 to 79 had a fracture rate of 26 per 1,000 women per year.
Langsetmo said applying the 14 percent reduction associated with nutrient-dense eating in this study would trim that rate to 22.4 per 1,000.
According to Langsetmo, the take-home message is that a diet already linked to health benefits -- including lower risks of heart disease and diabetes -- may also be good for bone health.
She also pointed out that while experts advise all adults to strive for at least five servings of fruits and vegetables per day, most older adults do not meet that goal.
SOURCE: http://link.reuters.com/suw85q American Journal of Clinical Nutrition, online November 10, 2010.
You can stop your cravings by recognizing your triggers
Get ready… you only have a couple of days left before the official start of the holiday season.
On Thanksgiving Day, look for a special version of your Doctor’s House Call. I’ll give you some holiday eating dos and don’ts. But before we get to that, you should know that you don’t have to let holiday cravings make you fall off the wagon in your effort to stay lean and healthy.
A lot of those cravings are hormonal, and you can control them.
Hunger is usually a good thing. It’s normally a sign that your body is functioning well and responding to the right signals. It’s your body telling you that it needs nutrients and fuel.
But not all hunger is the same. There’s another kind of hunger called “hormonal hunger.” This feeling of hunger comes on suddenly. It often has nothing to do with mealtime. In fact, hormonal hunger can strike right after a big meal.
Have you ever felt full after that big turkey dinner and then suddenly found “extra room” for some pumpkin pie? This is hormonal hunger.
And it can cause strong emotional cravings for specific foods – especially carbohydrates. It can often overpower even the strongest willpower. It can cause mood swings and low energy. And it creates a near-continual desire to eat.
Sometimes hormonal hunger comes from simple temptation. Junk food is available almost everywhere you go. And then there are advertisements, free samples, gift baskets, holiday parties … it’s almost impossible to resist the cravings.
Or your hunger could be a result of your habits. For example, maybe you always eat potato chips when you watch television. Or you might open a soda every time you sit down to talk on the phone. Hormonal hunger is causing your “automatic craving” for food in those cases.
You can stop your cravings by recognizing your triggers. And when you can break your habits or replace junk food with better options, your hormonal hunger will stop.
Many of the snacks we eat today hardly even qualify as “food.” In many cases they’re nothing more than sugar, refined grains and artificial flavors. These foods are nearly devoid of nutrients, so even after you eat them, your body will send you the “I’m hungry” feeling.
Fresh, whole organic foods on the other hand don’t contain anything processed that doesn’t need to be there. They’re called “nutrient-dense” foods, and they’re one of the best ways to stop the snack food/hunger cycle.
Take strawberries, for example. They’re nutrient-dense because each cup has only 150 calories, but 3.5 g fiber, 86 mg of vitamin C and 26 mcg of folate.
Other nutrient-dense foods include nuts, whole eggs, meats, fish, and organic vegetables and fruits.
One of the mistakes modern “nutritionists” make is that they tell you grains, cereals, rice and pasta are nutrient-dense. What’s worse is you’re told to stay away from “fat.” But it’s starches that give you empty calories and make you fat, not protein and healthy fats from whole foods.
That means you should fill up on natural, nutrient-dense sources of protein like walnuts, almonds or pumpkin seeds. And it also means you should stay far away from nutrient-depleted foods like pasta, bread (even whole-grain bread), cereal, crackers, chips and food bars.
Nutrient-dense foods give your body what it needs to stay up and running throughout the day. You won’t get the “hungry” signal and you’ll be less tempted to eat your trigger food.
Another key to breaking your hunger cravings is water. It’s true that water can fend off hunger by making you feel full. But the real reason to drink enough water is that if you’re dehydrated, blood flow to the brain and organs decreases. This is bad by itself but your brain also will confuse thirst for hunger, causing you to eat when you really need a drink.
There’s also another solution to help you stop your food cravings.
My colleague, Dr Roberta Temes, has developed a program that can help you defeat hormonal hunger and resist temptation.
Dr. Temes’ program can help you train your brain to shut off the cravings and help you get from Thanksgiving right through New Year’s without having to loosen your belt a notch or two. It works by enhancing your communication with your body. You’ll increase your focus on specific thoughts, feelings and images while decreasing your interest in hunger triggers.
In fact, her entire CD series uses the latest research combined with cutting-edge techniques to help you stay on track with any eating and exercise plan. You’ll get real results that stick.
On Thanksgiving Day, look for a special version of your Doctor’s House Call. I’ll give you some holiday eating dos and don’ts. But before we get to that, you should know that you don’t have to let holiday cravings make you fall off the wagon in your effort to stay lean and healthy.
A lot of those cravings are hormonal, and you can control them.
Hunger is usually a good thing. It’s normally a sign that your body is functioning well and responding to the right signals. It’s your body telling you that it needs nutrients and fuel.
But not all hunger is the same. There’s another kind of hunger called “hormonal hunger.” This feeling of hunger comes on suddenly. It often has nothing to do with mealtime. In fact, hormonal hunger can strike right after a big meal.
Have you ever felt full after that big turkey dinner and then suddenly found “extra room” for some pumpkin pie? This is hormonal hunger.
And it can cause strong emotional cravings for specific foods – especially carbohydrates. It can often overpower even the strongest willpower. It can cause mood swings and low energy. And it creates a near-continual desire to eat.
Sometimes hormonal hunger comes from simple temptation. Junk food is available almost everywhere you go. And then there are advertisements, free samples, gift baskets, holiday parties … it’s almost impossible to resist the cravings.
Or your hunger could be a result of your habits. For example, maybe you always eat potato chips when you watch television. Or you might open a soda every time you sit down to talk on the phone. Hormonal hunger is causing your “automatic craving” for food in those cases.
You can stop your cravings by recognizing your triggers. And when you can break your habits or replace junk food with better options, your hormonal hunger will stop.
Many of the snacks we eat today hardly even qualify as “food.” In many cases they’re nothing more than sugar, refined grains and artificial flavors. These foods are nearly devoid of nutrients, so even after you eat them, your body will send you the “I’m hungry” feeling.
Fresh, whole organic foods on the other hand don’t contain anything processed that doesn’t need to be there. They’re called “nutrient-dense” foods, and they’re one of the best ways to stop the snack food/hunger cycle.
Take strawberries, for example. They’re nutrient-dense because each cup has only 150 calories, but 3.5 g fiber, 86 mg of vitamin C and 26 mcg of folate.
Other nutrient-dense foods include nuts, whole eggs, meats, fish, and organic vegetables and fruits.
One of the mistakes modern “nutritionists” make is that they tell you grains, cereals, rice and pasta are nutrient-dense. What’s worse is you’re told to stay away from “fat.” But it’s starches that give you empty calories and make you fat, not protein and healthy fats from whole foods.
That means you should fill up on natural, nutrient-dense sources of protein like walnuts, almonds or pumpkin seeds. And it also means you should stay far away from nutrient-depleted foods like pasta, bread (even whole-grain bread), cereal, crackers, chips and food bars.
Nutrient-dense foods give your body what it needs to stay up and running throughout the day. You won’t get the “hungry” signal and you’ll be less tempted to eat your trigger food.
Another key to breaking your hunger cravings is water. It’s true that water can fend off hunger by making you feel full. But the real reason to drink enough water is that if you’re dehydrated, blood flow to the brain and organs decreases. This is bad by itself but your brain also will confuse thirst for hunger, causing you to eat when you really need a drink.
There’s also another solution to help you stop your food cravings.
My colleague, Dr Roberta Temes, has developed a program that can help you defeat hormonal hunger and resist temptation.
Dr. Temes’ program can help you train your brain to shut off the cravings and help you get from Thanksgiving right through New Year’s without having to loosen your belt a notch or two. It works by enhancing your communication with your body. You’ll increase your focus on specific thoughts, feelings and images while decreasing your interest in hunger triggers.
In fact, her entire CD series uses the latest research combined with cutting-edge techniques to help you stay on track with any eating and exercise plan. You’ll get real results that stick.
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