A substance that forms in patients with all-metal artificial hips turns out to contain the common lubricant graphite, a discovery that could help in designing longer lasting implants, researchers said.
Such "metal-on-metal" hips were developed to be more durable than traditional implants that combined metal and polyethylene for its ball-in-socket structure.
But a recent study sponsored by the Food and Drug Administration showed that patients who received all-metal hips were more likely to need repeat surgery than those who got implants made of other materials. Last year, Johnson & Johnson's DePuy Orthopaedics Inc. unit issued a massive recall of a metal-on-metal hip that failed at a higher-than-expected rate.
In a new study, U.S. and German scientists have found graphitic carbon in a lubricating layer that forms on the surfaces of the ball and socket in implanted metallic hips as a result of friction when the two surfaces slide together. Previous research had identified the existence of the layer, but it was assumed to be made of proteins.
The substance is more like the lubricant in a combustion engine than a natural joint and paves the way for new approaches to designing the devices that could lead to implants that work better and last longer, the researchers said.
"Graphite has been used as a lubricant for over a century," said study co-author Laurence Marks, a professor of materials science and engineering at Northwestern University near Chicago. "It is a classic lubricant, and it appears to form naturally."
The researchers included engineers and physicians from Northwestern, Rush University Medical Center in Chicago, and the University of Duisburg-Essen in Germany. Using tools including electron and optical microscopes, they studied seven implants that were retrieved from patients for various reasons.
Their findings could help scientists design future metal hips that are less vulnerable to wear and corrosion, Marks said in an interview. For example, device makers could try to enhance the formation of the graphite or develop a way to make it adhere better to the metal, he said.
"Now that we have a handle on how they are working and why they are working well, we can start to design them to make them better," Marks said.
The study, funded by the National Institutes of Health, was published in the journal Science.
Metal-on-metal hips were designed to wear longer and can accommodate larger femoral heads, which lowers the risk of hip dislocation. But they produce debris in the body that can release metal ions into the blood stream.
More than 450,000 Americans, most with severe arthritis that limits their ability to walk, undergo hip replacement each year. The devices, made of combinations of metals, polymers, and ceramics, typically last more than a decade, but their failure rates rise beyond 10 years.
Manufacturers include Zimmer Holdings Inc, Wright Medical Group Inc., Smith & Nephew Plc., and DePuy.
Wednesday, December 28, 2011
Boomers Suffering More Broken Arms
Broken arms send several hundred thousand U.S. residents to emergency rooms each year, and the number may rise by nearly a third by 2030, when the youngest baby boomers will turn 65, according to a U.S. study.
Arm injuries spike among women after 40 and men after 60, likely because of a combination of falls and osteoporosis, and researchers writing in Arthritis Care & Research called for an increase in fracture prevention programs.
A team led by Sunny Kim at the University of California, Davis, looked at data on 28 million emergency room visits across the United States in 2008 and found 370,000 cases of fractures in the humerus bone of the upper arm.
Children between the ages of 5 and 9 accounted for the highest overall number of humerus breaks, but the injuries also spiked among older people.
Fully half of the breaks treated in 2008 were near the top of the bone, known as a proximal humerus fracture, an injury often associated with falls. The highest number of these breaks was seen in both men and women after age 45, and rates kept rising until about 84 for women and 89 for men.
Women were more than twice as likely to suffer this type of injury, and from a younger age, which researchers attributed to a loss of bone density.
"(Osteoporosis) increases a person's likelihood of sustaining a humerus fracture in a fall and is a well-established risk factor," said Kim, an associate professor of public health sciences at the School of Medicine at the University of California, Davis.
Though the number of U.S. residents aged 65 or older was 38.7 million in 2008, the number will surge to 71.5 million in 2030.
The researchers project that the number of proximal humerus breaks will rise to 490,000 emergency room visits in that year, with much of the increase likely to be among older people.
The researchers found that 88 percent of upper-arm breaks were caused by falls, prompting them to call for more rigorous safety measures as well as better treatment to prevent osteoporosis.
"I think (the findings are) consistent with a lot of other works in the past few years," said Leon Benson, spokesman for the American Academy of Orthopedic Surgeons and professor of clinical orthopedic surgery at the University of Chicago Pritzker School of Medicine.
"An enormous amount of prevention can be done on a consumer level with a number of things that can be done in the homes," he added, noting that this can include the placement of rugs, clutter on the stairs, walking in the dark, and pets.
"It really is a matter of the environment you are in."
Arm injuries spike among women after 40 and men after 60, likely because of a combination of falls and osteoporosis, and researchers writing in Arthritis Care & Research called for an increase in fracture prevention programs.
A team led by Sunny Kim at the University of California, Davis, looked at data on 28 million emergency room visits across the United States in 2008 and found 370,000 cases of fractures in the humerus bone of the upper arm.
Children between the ages of 5 and 9 accounted for the highest overall number of humerus breaks, but the injuries also spiked among older people.
Fully half of the breaks treated in 2008 were near the top of the bone, known as a proximal humerus fracture, an injury often associated with falls. The highest number of these breaks was seen in both men and women after age 45, and rates kept rising until about 84 for women and 89 for men.
Women were more than twice as likely to suffer this type of injury, and from a younger age, which researchers attributed to a loss of bone density.
"(Osteoporosis) increases a person's likelihood of sustaining a humerus fracture in a fall and is a well-established risk factor," said Kim, an associate professor of public health sciences at the School of Medicine at the University of California, Davis.
Though the number of U.S. residents aged 65 or older was 38.7 million in 2008, the number will surge to 71.5 million in 2030.
The researchers project that the number of proximal humerus breaks will rise to 490,000 emergency room visits in that year, with much of the increase likely to be among older people.
The researchers found that 88 percent of upper-arm breaks were caused by falls, prompting them to call for more rigorous safety measures as well as better treatment to prevent osteoporosis.
"I think (the findings are) consistent with a lot of other works in the past few years," said Leon Benson, spokesman for the American Academy of Orthopedic Surgeons and professor of clinical orthopedic surgery at the University of Chicago Pritzker School of Medicine.
"An enormous amount of prevention can be done on a consumer level with a number of things that can be done in the homes," he added, noting that this can include the placement of rugs, clutter on the stairs, walking in the dark, and pets.
"It really is a matter of the environment you are in."
Should You Take Resveratrol?
In a test tube, resveratrol does a great job of scavenging free radicals and other bad oxidants that lead us to get old, grumpy, and sick. The question is how does resveratrol fare in a capsule, as a dietary supplement to keep both men and women sharp and healthy through the decades?
Resveratrol, which is found in red wine, is in the family of chemicals called polyphenols that are thought to provide protection from atherosclerosis, cancer, and heart disease. They may also decrease the chances of getting Alzheimer’s and prolong life, according to some studies.
Some people believe resveratrol may be the reason for the French Paradox, the fact that fewer people die of heart attacks in France even though they probably smoke more, drink more, and eat a diet high in saturated fats. (Just think croissants, not McDonald’s.)
But in our bodies, somehow other things happen when resveratrol gets introduced as a supplement. The antioxidant activity of resveratrol seems to be much lower than that of vitamin C, vitamin E, or even glutathione, but for reasons that are not exactly clear or scientifically proven, people feel better when they take it. Maybe it is the placebo effect at work, or maybe what science is showing in vitro may actually apply in vivo.
In the presence of estrogens, like the ones our bodies make before menopause, or the ones we take in the form of biodientical hormones (estradiol), resveratrol appears to act in a cancer-protective fashion. In breast cancer cell cultures, resveratrol appears to attack the cancer cells in the presence of estradiol. When estrogen isn’t present, resveratrol lays low.
For cells to turn to cancer cells, a biochemical reaction has to occur in the cell. Cytochrome P450 enzymes have to metabolize compounds to create a carcinogen. In preliminary studies, resveratrol protects the body from this transformation by increasing activity of the phase II enzyme NADPH, which promotes elimination of potentially toxic or carcinogenic chemicals and stops cells from growing haphazardly.
In translation, that means resveratrol — in the proper environment — may help protect us from cancer.
Anti-inflammatory effects are also attributable to resveratrol, as is a significant inhibitory effect on atherosclerotic plaque formation that was shown in a number of studies.
As for anti-aging help, a recent study in mice (they are mammals after all) demonstrated that resveratrol altered gene expression in heart, brain, and skeletal muscle similar to calorie restriction, and caused blunting of the natural age-related decline in heart function.
There are clinical trials under way to determine the relevancy of these findings in humans, but for now the results in mice have led to an entire industry being built in a hurry. Remember the supplements glucosamine and chondroitin? You probably still take them and believe they are making your aching joints better. You may be interested to know the scientific studies on them were all done on dogs, and only 50 percent of the dogs treated actually had positive results regarding their arthritic joints. That’s not exactly a glowing endorsement, but it sure beats getting a bleeding ulcer from an anti-inflammatory like ibuprofen.
Back to resveratrol. While you could increase your intake of it by chewing on the skin of red grapes and downing gallons of red wine and boiled peanuts, you might consider taking a resveratrol supplement.
The supplements contain extracts of the root of Polygonum cuspidatum, as well as red wine and grape extracts. The supplements may contain from 10 to 20 mg of resveratrol, which is actually a very low dose of the active ingredient that does all the good.
There are no known toxic effects of supplemental resveratrol in humans based on the few trials completed so far. The most recent trial found a dose of 5 gm a day was safe in humans. The most common dose is now around 300 mg/kg body weight, much lower and proof of safety for those concerned with overdosing.
I would not recommend women take resveratrol while pregnant. They don’t need it. Suffice it to say, women should stay away from wine in general when pregnant.
Resveratrol may increase bleeding in people who take Coumadin or Plavix, and even non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen. The way to get around that problem is to follow the tendency to bleed with a simple blood test that will help find a proper balance of the drugs and supplement. By the way, do tell your doctor about every supplement you take. You may think supplements aren’t medications and do not interact. But everything interacts.
For now, resveratrol looks promising. There may be some hype associated with its promise, but I found no reason not to take it. Make sure you get it from a reputable source, since many supplements promise doses their capsules just don’t deliver. Just because the brand gets a lot of publicity doesn’t mean it is the best, and just because it is discounted doesn’t mean you are getting a bargain. Do your research and take the highest quality at reasonable prices.
And remember: While resveratrol may turn out to be a great addition to your age management regimen, it is only one piece of the larger puzzle of health.
Resveratrol, which is found in red wine, is in the family of chemicals called polyphenols that are thought to provide protection from atherosclerosis, cancer, and heart disease. They may also decrease the chances of getting Alzheimer’s and prolong life, according to some studies.
Some people believe resveratrol may be the reason for the French Paradox, the fact that fewer people die of heart attacks in France even though they probably smoke more, drink more, and eat a diet high in saturated fats. (Just think croissants, not McDonald’s.)
But in our bodies, somehow other things happen when resveratrol gets introduced as a supplement. The antioxidant activity of resveratrol seems to be much lower than that of vitamin C, vitamin E, or even glutathione, but for reasons that are not exactly clear or scientifically proven, people feel better when they take it. Maybe it is the placebo effect at work, or maybe what science is showing in vitro may actually apply in vivo.
In the presence of estrogens, like the ones our bodies make before menopause, or the ones we take in the form of biodientical hormones (estradiol), resveratrol appears to act in a cancer-protective fashion. In breast cancer cell cultures, resveratrol appears to attack the cancer cells in the presence of estradiol. When estrogen isn’t present, resveratrol lays low.
For cells to turn to cancer cells, a biochemical reaction has to occur in the cell. Cytochrome P450 enzymes have to metabolize compounds to create a carcinogen. In preliminary studies, resveratrol protects the body from this transformation by increasing activity of the phase II enzyme NADPH, which promotes elimination of potentially toxic or carcinogenic chemicals and stops cells from growing haphazardly.
In translation, that means resveratrol — in the proper environment — may help protect us from cancer.
Anti-inflammatory effects are also attributable to resveratrol, as is a significant inhibitory effect on atherosclerotic plaque formation that was shown in a number of studies.
As for anti-aging help, a recent study in mice (they are mammals after all) demonstrated that resveratrol altered gene expression in heart, brain, and skeletal muscle similar to calorie restriction, and caused blunting of the natural age-related decline in heart function.
There are clinical trials under way to determine the relevancy of these findings in humans, but for now the results in mice have led to an entire industry being built in a hurry. Remember the supplements glucosamine and chondroitin? You probably still take them and believe they are making your aching joints better. You may be interested to know the scientific studies on them were all done on dogs, and only 50 percent of the dogs treated actually had positive results regarding their arthritic joints. That’s not exactly a glowing endorsement, but it sure beats getting a bleeding ulcer from an anti-inflammatory like ibuprofen.
Back to resveratrol. While you could increase your intake of it by chewing on the skin of red grapes and downing gallons of red wine and boiled peanuts, you might consider taking a resveratrol supplement.
The supplements contain extracts of the root of Polygonum cuspidatum, as well as red wine and grape extracts. The supplements may contain from 10 to 20 mg of resveratrol, which is actually a very low dose of the active ingredient that does all the good.
There are no known toxic effects of supplemental resveratrol in humans based on the few trials completed so far. The most recent trial found a dose of 5 gm a day was safe in humans. The most common dose is now around 300 mg/kg body weight, much lower and proof of safety for those concerned with overdosing.
I would not recommend women take resveratrol while pregnant. They don’t need it. Suffice it to say, women should stay away from wine in general when pregnant.
Resveratrol may increase bleeding in people who take Coumadin or Plavix, and even non-steroidal anti-inflammatory drugs (NSAIDs) like aspirin and ibuprofen. The way to get around that problem is to follow the tendency to bleed with a simple blood test that will help find a proper balance of the drugs and supplement. By the way, do tell your doctor about every supplement you take. You may think supplements aren’t medications and do not interact. But everything interacts.
For now, resveratrol looks promising. There may be some hype associated with its promise, but I found no reason not to take it. Make sure you get it from a reputable source, since many supplements promise doses their capsules just don’t deliver. Just because the brand gets a lot of publicity doesn’t mean it is the best, and just because it is discounted doesn’t mean you are getting a bargain. Do your research and take the highest quality at reasonable prices.
And remember: While resveratrol may turn out to be a great addition to your age management regimen, it is only one piece of the larger puzzle of health.
Tuesday, December 27, 2011
THOUGHT FOR THE DAY...
Follow what you are genuinely passionate about and let that guide you to your destination.
FUN FACTS - AND A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT - AND - CHECK OUT " WWW.MELODY'SHAPPYWORLD.COM " FOR A FREE WAY TO BRING HAPPINESS, LOVE AND HOPE TO THE WORLD WE LIVE IN!!
* 'Bimbo' is a brand of soft drink manufactured and marketed by Coca-Cola, Inc. *
* When Scott Paper Company first started manufacturing toilet paper they did not put their name on the product because of embarrassment. *
* Warner Chappel Music owns the copyright to the song 'Happy Birthday'. They make over $1 million in royalties every year from the commercial use of the song. *
* The first product that the toy company Mattel came out with was picture frames. *
* The first product that Sony came out with was the rice cooker. *
* Oil tycoon, John D. Rockefeller, was the world's first billionaire. *
__________________________________________________________________________
* FOR A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT PLEASE GO TO WWW.GOKIVIA.COM - IT IS THE BEST COMPANY TO BE INVOLVED WITH AND THERE ARE FANTASTIC PRODUCTS AND THE BEST PEOPLE IN THE WORLD TO WORK WITH!! IT HAS THE BEST MARKETING PLAN THAT I'VE EVER SEEN AND YOU WILL BE VERY HAPPY!! WHAT A GREAT WAY TO MAKE MONEY AND SHOP FOR CHRISTMAS GIFTS AT THE SAME TIME!! I CAN'T BEGIN TO EXPLAIN HOW WONDERFUL THE PRODUCTS ARE, I'VE NEVER USED BETTER!! IF YOUR INTERESTED AND I HOPE YOU'LL TRY IT, CALL ME TO GET INVOLVED AT 310-326-3633 - Home - 310-986-7777 - Cell -, email: HereForYou@sbcglobal.net, THANK YOU AND BEST REGARDS, Catrina DeMicelli *
________________________________________________________________________
WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!"
MELODY JENSEN IS THE MOST WONDERFUL PERSON AND THE GREATEST HUMANITARIAN I KNOW. CHECK OUT MELODY'S HAPPY WORLD, IT'S FREE!!
ASSOCIATIONS:
WWW.MELODYSSECRET.COM
WWW.MJHLC.COM
* When Scott Paper Company first started manufacturing toilet paper they did not put their name on the product because of embarrassment. *
* Warner Chappel Music owns the copyright to the song 'Happy Birthday'. They make over $1 million in royalties every year from the commercial use of the song. *
* The first product that the toy company Mattel came out with was picture frames. *
* The first product that Sony came out with was the rice cooker. *
* Oil tycoon, John D. Rockefeller, was the world's first billionaire. *
__________________________________________________________________________
* FOR A GREAT WAY TO MAKE EXTRA INCOME AND LOTS OF IT PLEASE GO TO WWW.GOKIVIA.COM - IT IS THE BEST COMPANY TO BE INVOLVED WITH AND THERE ARE FANTASTIC PRODUCTS AND THE BEST PEOPLE IN THE WORLD TO WORK WITH!! IT HAS THE BEST MARKETING PLAN THAT I'VE EVER SEEN AND YOU WILL BE VERY HAPPY!! WHAT A GREAT WAY TO MAKE MONEY AND SHOP FOR CHRISTMAS GIFTS AT THE SAME TIME!! I CAN'T BEGIN TO EXPLAIN HOW WONDERFUL THE PRODUCTS ARE, I'VE NEVER USED BETTER!! IF YOUR INTERESTED AND I HOPE YOU'LL TRY IT, CALL ME TO GET INVOLVED AT 310-326-3633 - Home - 310-986-7777 - Cell -, email: HereForYou@sbcglobal.net, THANK YOU AND BEST REGARDS, Catrina DeMicelli *
________________________________________________________________________
WWW.MELODYSHAPPYWORLD.COM - "True happiness is not looking back with regret, but looking forward to the future and creating your own exciting, magnificent destiny and masterpiece, YOUR LIFE!"
MELODY JENSEN IS THE MOST WONDERFUL PERSON AND THE GREATEST HUMANITARIAN I KNOW. CHECK OUT MELODY'S HAPPY WORLD, IT'S FREE!!
ASSOCIATIONS:
WWW.MELODYSSECRET.COM
WWW.MJHLC.COM
Study: DHEA Eases Menopause Symptoms
A hormone called DHEA, which is mostly secreted by the adrenal glands, may be able to help women who are going through menopause and could also give them better sex lives, a study found on Tuesday.
Italian researchers writing in the journal of the International Menopause Society, Climacteric, said they had found the first robust evidence that low doses of DHEA can help sexual function and menopausal symptoms, suggesting it may one day become an alternative to hormone replacement therapy (HRT).
But they stressed that the trial was small, so far larger studies are needed to confirm the results.
"We must bear in mind that this is a pilot study with a small sample," Anna Fenton, co-editor of Climacteric, said in commentary on the work. "We can't yet say that this study means that DHEA is a viable alternative to HRT, but ... we should be looking to do larger studies to confirm these initial results."
DHEA, or dehydroepiandrosterone, is a natural steroid hormone mostly made in the adrenal glands and has a variety of therapeutic uses.
HRT, which is a combination of the hormones estrogen and progesterone, is an approved treatment for women going through menopause, who often experience unpleasant symptoms such as hot flushes, night sweats, loss of sex drive, and mood swings.
But sales of HRT drugs have fallen sharply since a large study in 2002 found higher rates of ovarian cancer, breast cancer, and strokes in women who took the pills, and the search has since been on for alternatives.
American researchers said in January that the antidepressant Lexapro, made by drugmaker Forest Laboratories, significantly cut the number and severity of hot flushes in menopausal women, and other antidepressants including GlaxoSmithKline's Paxil and the Pfizer drugs Prozac and Effexor also have been found to be effective.
For this trial, a team of researchers led by Andrea Genazzani of the University of Pisa followed a group of 48 post-menopausal women with troubling symptoms.
Over a year, 12 women took vitamin D and calcium, 12 took DHEA, 12 took standard HRT, and 12 took a synthetic steroid called tibolone, which is used to alleviate menopausal symptoms.
The women's menopausal symptoms, sexual interest, and activity were measured using a standard questionnaire that explores factors such as satisfaction with frequency of sex, vaginal lubrication, orgasm, and sexual partner.
After 12 months, all the women on hormone replacements had improvements in menopausal symptoms, but those taking vitamin D and calcium did not show any significant improvement.
At the start of the trial, all groups had similar sexual activity, but after the year, those taking calcium and vitamin D scored an average of 34.9 on the questionnaire scale, while those taking DHEA had a score of 48.6, showing that those on DHEA had more sexual interest and activity.
The results for the HRT group were similar, and both the HRTand DHEA groups showed a higher level of sexual intercourse in comparison to the control group, the researchers said.
Genazzani said the results showed DHEA has potential, especially for those women who may have problems in taking more conventional HRT. "But this is a small study, a proof of concept. What we need to do now is to look at a larger study, to confirm that these initial results are valid," she added.
Italian researchers writing in the journal of the International Menopause Society, Climacteric, said they had found the first robust evidence that low doses of DHEA can help sexual function and menopausal symptoms, suggesting it may one day become an alternative to hormone replacement therapy (HRT).
But they stressed that the trial was small, so far larger studies are needed to confirm the results.
"We must bear in mind that this is a pilot study with a small sample," Anna Fenton, co-editor of Climacteric, said in commentary on the work. "We can't yet say that this study means that DHEA is a viable alternative to HRT, but ... we should be looking to do larger studies to confirm these initial results."
DHEA, or dehydroepiandrosterone, is a natural steroid hormone mostly made in the adrenal glands and has a variety of therapeutic uses.
HRT, which is a combination of the hormones estrogen and progesterone, is an approved treatment for women going through menopause, who often experience unpleasant symptoms such as hot flushes, night sweats, loss of sex drive, and mood swings.
But sales of HRT drugs have fallen sharply since a large study in 2002 found higher rates of ovarian cancer, breast cancer, and strokes in women who took the pills, and the search has since been on for alternatives.
American researchers said in January that the antidepressant Lexapro, made by drugmaker Forest Laboratories, significantly cut the number and severity of hot flushes in menopausal women, and other antidepressants including GlaxoSmithKline's Paxil and the Pfizer drugs Prozac and Effexor also have been found to be effective.
For this trial, a team of researchers led by Andrea Genazzani of the University of Pisa followed a group of 48 post-menopausal women with troubling symptoms.
Over a year, 12 women took vitamin D and calcium, 12 took DHEA, 12 took standard HRT, and 12 took a synthetic steroid called tibolone, which is used to alleviate menopausal symptoms.
The women's menopausal symptoms, sexual interest, and activity were measured using a standard questionnaire that explores factors such as satisfaction with frequency of sex, vaginal lubrication, orgasm, and sexual partner.
After 12 months, all the women on hormone replacements had improvements in menopausal symptoms, but those taking vitamin D and calcium did not show any significant improvement.
At the start of the trial, all groups had similar sexual activity, but after the year, those taking calcium and vitamin D scored an average of 34.9 on the questionnaire scale, while those taking DHEA had a score of 48.6, showing that those on DHEA had more sexual interest and activity.
The results for the HRT group were similar, and both the HRTand DHEA groups showed a higher level of sexual intercourse in comparison to the control group, the researchers said.
Genazzani said the results showed DHEA has potential, especially for those women who may have problems in taking more conventional HRT. "But this is a small study, a proof of concept. What we need to do now is to look at a larger study, to confirm that these initial results are valid," she added.
Don’t Skimp on Good Fats
The subject of fats can be confusing, and attempts to limit fat intake can backfire. This is especially true if you don’t eat enough good fats.
A survey of 1,000 Americans by the International Food Information Council Foundation, which is supported by the food industry, revealed some interesting facts. Namely, 71 percent of American adults are trying to limit fat, mostly saturated fat and trans fats (oils listed as “partially hydrogenated”). These are good objectives but that isn’t the whole story.
About 1 in 5 people don’t think any fats are good, and are also trying to reduce their intake of good fats. This can be quite damaging, especially if the attempt to restrict fat is by eating “low-fat” versions of foods that would otherwise contain some fat, such as cookies or ice cream. In such products, extra sugar and starch are often included to make up for lack of taste because of the missing fat. A small amount of a full-fat dessert is likely to be much more satisfying than a bigger quantity of a low-fat version.
The bigger problem with abstaining from fat is that our bodies need it to absorb many nutrients, to make hormones, to have healthy cell membranes (especially in the central nervous system), to enjoy food, and to feel satisfied after we eat. Diets that are very low in fat are often high in starchy carbohydrates that lead to overeating and disrupt the way our metabolism is supposed to work.
What are Good Fats?
In simple terms, you could put fats into two categories: solid and liquid at room temperature. Butter and other animal fats are solid, as are the partially hydrogenated oils in processed foods. Those oils are naturally liquid but undergo a transformation to make them solid, to extend shelf life, and improve texture of foods.
The type of trans fats that are man-made are not found anywhere in nature, so our bodies just aren’t equipped to deal with them. They contribute to hardening of arteries, which leads to heart disease and strokes.
Saturated fats are unavoidable if you eat any meat or other food from animals, such as cheese or other dairy products from which the fat has not been removed. This fat is found in nature and has been consumed as long as man has been around, so it isn’t unnatural — we just don’t do well if we eat too much of it.
Adding Good Fats to Your Diet
The good fats are liquid rather than solid, and come from fish and plants. They’re found in olives, avocadoes, nuts, and seeds (such as flax seeds), and there are various ways to eat them.
Here are some ideas:
• Add some avocado to a salad or, instead of butter, to a sandwich.
• Try eating a few olives or a small handful of nuts for a snack, instead of low-fat pretzels.
• Eat fish instead of meat.
• To absorb more nutrients and get more enjoyment out of a salad, dress it with a little good quality extra-virgin olive oil and vinegar instead of low-fat or non-fat dressing (which may well contain high-fructose corn syrup or other sugars).
• If you eat low- or non-fat yogurt, add a teaspoon of slivered almonds or other nuts for more texture, taste, and satisfaction.
• Drizzle a little extra-virgin olive oil on grilled or steamed vegetables, just before you eat them. If you use good oil, you may be surprised by how much you like vegetables.
• Stir fry with peanut oil, which doesn’t burn during high-heat cooking because it has a high smoke point.
• If your breakfast consists of a smoothie, add a tablespoon of flax oil to the mix.
• Dip whole grain bread in olive oil instead of butter.
You don’t want to overindulge in fats, because they contain slightly more than double the calories of protein and carbohydrates (9 calories per gram for fats compared to 4 calories per gram for protein and carbohydrates). However, a little fat goes a long way. It keeps you full for longer periods of time, improves the texture of food, and, most of all, gives it a great taste.
A survey of 1,000 Americans by the International Food Information Council Foundation, which is supported by the food industry, revealed some interesting facts. Namely, 71 percent of American adults are trying to limit fat, mostly saturated fat and trans fats (oils listed as “partially hydrogenated”). These are good objectives but that isn’t the whole story.
About 1 in 5 people don’t think any fats are good, and are also trying to reduce their intake of good fats. This can be quite damaging, especially if the attempt to restrict fat is by eating “low-fat” versions of foods that would otherwise contain some fat, such as cookies or ice cream. In such products, extra sugar and starch are often included to make up for lack of taste because of the missing fat. A small amount of a full-fat dessert is likely to be much more satisfying than a bigger quantity of a low-fat version.
The bigger problem with abstaining from fat is that our bodies need it to absorb many nutrients, to make hormones, to have healthy cell membranes (especially in the central nervous system), to enjoy food, and to feel satisfied after we eat. Diets that are very low in fat are often high in starchy carbohydrates that lead to overeating and disrupt the way our metabolism is supposed to work.
What are Good Fats?
In simple terms, you could put fats into two categories: solid and liquid at room temperature. Butter and other animal fats are solid, as are the partially hydrogenated oils in processed foods. Those oils are naturally liquid but undergo a transformation to make them solid, to extend shelf life, and improve texture of foods.
The type of trans fats that are man-made are not found anywhere in nature, so our bodies just aren’t equipped to deal with them. They contribute to hardening of arteries, which leads to heart disease and strokes.
Saturated fats are unavoidable if you eat any meat or other food from animals, such as cheese or other dairy products from which the fat has not been removed. This fat is found in nature and has been consumed as long as man has been around, so it isn’t unnatural — we just don’t do well if we eat too much of it.
Adding Good Fats to Your Diet
The good fats are liquid rather than solid, and come from fish and plants. They’re found in olives, avocadoes, nuts, and seeds (such as flax seeds), and there are various ways to eat them.
Here are some ideas:
• Add some avocado to a salad or, instead of butter, to a sandwich.
• Try eating a few olives or a small handful of nuts for a snack, instead of low-fat pretzels.
• Eat fish instead of meat.
• To absorb more nutrients and get more enjoyment out of a salad, dress it with a little good quality extra-virgin olive oil and vinegar instead of low-fat or non-fat dressing (which may well contain high-fructose corn syrup or other sugars).
• If you eat low- or non-fat yogurt, add a teaspoon of slivered almonds or other nuts for more texture, taste, and satisfaction.
• Drizzle a little extra-virgin olive oil on grilled or steamed vegetables, just before you eat them. If you use good oil, you may be surprised by how much you like vegetables.
• Stir fry with peanut oil, which doesn’t burn during high-heat cooking because it has a high smoke point.
• If your breakfast consists of a smoothie, add a tablespoon of flax oil to the mix.
• Dip whole grain bread in olive oil instead of butter.
You don’t want to overindulge in fats, because they contain slightly more than double the calories of protein and carbohydrates (9 calories per gram for fats compared to 4 calories per gram for protein and carbohydrates). However, a little fat goes a long way. It keeps you full for longer periods of time, improves the texture of food, and, most of all, gives it a great taste.
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