YO!
CHEF MARC VOGEL:
A "ROAST"
from your friend Leigh
Roth, Head Nurse:
MOST advanced
NUTRITIONAL ADVICE ever published
1. Taking care
of your emotional
health and well-being
can make your
RealAge up to 16 years younger.
AVOID
Bridges, Wars,
Family
Members
2. Exercising
regularly can make your RealAge as much as 9 years younger.
3.Getting the
right amount of antioxidants can make your RealAge 6 years younger.
4. Maintaining
your weight and body mass index at a desirable level can make
your RealAge as much as 6 years younger.
5. Eating
a low-fat diet can make your RealAge as much as 6 years younger.
DATE ELIGIBLE GENTLEMEN LIKE CHEF MARC VOGEL
ONLY
Hire Chef
to the Ruling Class Chef Marc Vogel to put on your Barbeques,
your Millenium Dinner for President Zedillo, and your casual affairs
at VERSAILLE.
Thursday,
December 19 Crust Is a Must
If you're having a sandwich for lunch today, be sure to eat the
crusts.
A study has
revealed that the crusts of bread are full of antioxidants, especially
the crusts of brown bread, such as whole wheat or pumpernickel.
They appear to be rich in a cancer-fighting compound called pronyl-lysine,
an antioxidant that is created during the baking process.
If your blood
pressure readings are on the rise, help may be just a few meditative
moments away.
A recent study
indicates that meditation may be a helpful complement to treatment
for people who are experiencing stress-induced high blood pressure.
In the study, men who practiced meditation decreased their systolic
blood pressure by about 12 mm Hg, while the women who practiced
meditation lowered their systolic pressure by about 10 mm Hg.
RealAge Benefit:
Taking care of your emotional health and well-being can make your
RealAge up to 16 years younger.
Did you spend
Valentine's Day alone this year? Don't fret. Being alone isn't
as bad as you might think.
It's true that
social support can help lower your RealAge. However, research
shows that social interactions have a favorable impact on health
only if they are positive experiences. If your interactions with
another person add only tension and stress to your life, spending
some quality time with yourself instead is ultimately better for
your health.
Monday, January 28 Bone of Contention
If you're taking a vitamin A supplement, you may be putting your
bones at risk.
A recent study
revealed that postmenopausal women who regularly took
a vitamin A supplement were 40% more likey to suffer a hip fracture
compared to women who did not take a vitamin A supplement. For
proper amounts of vitamin A, eat beta carotene-rich foods or take
a daily multivitamin with less than 8,000 IU of vitamin A.
RealAge Cost:
Taking unnecessary vitamins and supplements can make your RealAge
as much as 1.7 years older. Click here
Whole-Grain
Fullness
Choosing bulkier breads for your sandwiches might be the trick
to staying lean.
A recent study
revealed that hearty, whole-grain breads with a coarse texture
and high fiber content received the highest scores on a satiety
test. In the study, people tended to feel fuller longer, and also
ate less later on, when they filled up on whole-grain breads instead
of highly refined "white" breads.
RealAge Benefit:
Maintaining your weight and body mass index at a desirable level
can make your RealAge as much as 6 years younger. Click here
WOMEN'S HEALTH
UPDATE FROM SUSAN LARK, M.D.
EMPOWERING WOMEN, RESTORING HEALTH
January 23, 2002
*********************************************************************
Dear Leigh,
Cervical cancer
is the third most common type of cancer in women; and, according
to the American Cancer Society, there will be 13,000 new cases
of invasive cervical cancer in 2002. An estimated 4,100 women
will also die from the disease this year. The good news is that
when detected early and treated, cervical cancer can usually be
cured. The better news is that your risk for cervical cancer can
even be reduced. All you have to do is eat more tomatoes.
Yes, you heard
me right. Tomatoes are high in lycopene - one of the most concentrated
carotenoids found in the blood, organs, and tissues of the body.
With their potent antioxidant capabilities, carotenoids neutralize
free radicals, which have long been believed to be risk factors
for many age-related degenerative conditions, including heart
disease, memory loss, wrinkles, and cancer. And recent studies
from across the United States and around the world have shown
that women who consume large amounts of lycopene can reduce their
risk of female-related cancers.
The Research
A study done
at the University of Washington in Seattle examined American Indian
women with cervical lesions. They found that those women who had
eaten foods high in antioxidants had a lower risk for pre-cancerous
lesions of the cervix. They concluded that increasing the consumption
of fruits and vegetables high in antioxidants - including lycopene
- may protect women from developing cervical cancer.
Another study,
this one from the East Coast at University of Pennsylvania School
of Medicine in Philadelphia, investigated the effect that high
levels of carotenoids, namely lycopene, had on protecting African-American
women against cervical cancer. They found that, indeed, high
levels of lycopene offered protection, and may even play a role
in protecting African-American women against the early stages
of cervical cancer.
A third study
from America's Heartland - the University of Illinois in Chicago
- found that women who ate the highest quantity of tomatoes had
a 3 to 5 times lower risk for developing pre-cancerous lesions
of the cervix than those who ate a lycopene-deficient diet.
Finally, a
study from the Far East, at the Gifu University School of Medicine
in Japan, tested the relationship between high levels of carotenoids
and the risk for cervical cancer in more than 150 women. They
also found that high levels of carotenoids, specifically lycopene,
were associated with a lower risk for developing pre-cancerous
lesions of the cervix.
What You Can
Do Today
For the next
two weeks, try to eat at least five servings of tomato products
each week. Be sure to mix the tomatoes in an oil base, such as
olive oil, to enhance lycopene absorption. For example, marinara
sauce or a raw tomato drizzled with olive oil are better sources
of lycopene than sliced tomato on a sandwich.
If you do not
want to eat this much tomato-based food due to allergies, the
highly acidic nature of tomatoes, or you simply dislike their
taste, then lycopene supplements are a good alternative. I recommend
5 to 10 mg per day. There have been no reports of negative side
effects due to high intake of lycopene and it is available in
most health food stores.
Thursday,
January 31 Bean Counting
A hill of beans may be worth a great deal to your heart.
Eating four
servings of beans per week may lower your risk of heart disease
22% more than eating only one serving of beans per week does.
Whether you fill up on navy, pinto, black, or white beans, not
only will your heart be healthier, but also you'll get a boost
of potassium, calcium, magnesium, and fiber.
RealAge Benefit:
Eating a high-fiber diet can make your RealAge up to 3.5 years
younger. Click here <http://mailer.realage.com/click?q=64-UBHhIuLOcuUnM_cqSWrbwVYN>
to read more about this tip.
Thursday,
January 10 Mini Meal Appeal
Eating several small meals throughout the day may be better for
your health than eating a couple of big meals.
In a study,
researchers found that people who grazed throughout the day tended
to have lower blood levels of bad cholesterol compared to people
who ate one or two large meals per day. Eating several small meals
also may help prevent you from overeating because your appetite
is kept in check all day long.
RealAge Benefit:
Reducing your total cholesterol to 160 mg/dl or lower can make
your RealAge as much as 1 year younger.
Tuesday,
February 5 Greener Pastures
If you want to make your red-meat habit a healthier affair, consider
grilling up grass-fed beef.
Choosing beef
from grass-fed cattle may have a positive effect on your health
profile. Beef that comes from grass-fed cattle tends to have less
saturated fat compared to beef from cattle that were raised on
a grain diet. To reduce your intake of saturated fat and cholesterol
even more, limit yourself to one serving of red meat per week.
RealAge Benefit:
Eating a diet low in saturated and trans fats can make your RealAge
as much as 6 years younger.
Thursday,
February 7 Parkinson's Pointers
Although there is no sure way to prevent Parkinson's disease,
making folate-rich asparagus a regular part of your diet may help.
Studies suggest
that a folate-rich diet may help protect brain neurons that are
responsible for dopamine production. Dopamine deficiencies cause
Parkinson's disease symptoms. A six-spear serving of asparagus
contains over 120 micrograms of folate.
RealAge Benefit:
Getting a total of 700 micrograms of folate per day can make your
RealAge as much as 1.2 years younger. Click here
Are you icing
your sprains and strains too long? Giving your body tissue a chance
to recover from cold therapy is an important part of the treatment
process.
A recent study
revealed that deep tissues become cooler after an icepack is removed.
For best results, ice an injured area for no more than 10 to 15
minutes every two hours during the first two to three days after
sustaining the injury.
Wednesday,
February 20 Rate Hike
Do you want to boost the rate at which your body burns calories?
Then work out with weights.
Research shows
that a weight-training program can boost your metabolic rate,
causing your body to burn more calories throughout the day. In
one study, participants experienced a significant increase in
their resting metabolic rates after 20 weeks of weight training.
A recent study
revealed that the phenolic compounds in Red Delicious apples may
have a beneficial effect on cholesterol levels. In the study,
the antioxidant activity of Red Delicious apples appeared to inhibit
the oxidation of bad cholesterol, making the blood fats less likely
to stick to artery walls and cause blockages.
RealAge Benefit:
Eating a diverse diet that includes 4 servings of fruit per day
can make your RealAge as much as 4 years younger. Click here
*********************************************************************
WOMEN'S HEALTH UPDATE FROM SUSAN LARK, M.D.
EMPOWERING WOMEN, RESTORING HEALTH
February 20, 2002
*********************************************************************
Dear Leigh,
Every February,
it seems like all of America becomes heart happy. Television commercials
abound with ads for heart-shaped jewelry and heart-shaped boxes
of chocolates, while bakeries are overflowing with heart-themed
cakes and cookies. I can even remember my daughter Rebecca coming
home with red construction paper hearts, trimmed with white paper
lacing every Valentine's Day. However, with all this focus on
hearts, no one seems to be talking about heart disease and women.
Cardiovascular
disease is the leading cause of death in women over the age of
55. Right now, there are millions of women who aren't aware they
are at risk for heart disease, which is unfortunate because women
can "beat the odds" with a simple exercise plan.
STUDIES SHOW...
There is no
way around it. If you want to have a strong heart and a strong
body, you need to do some kind of regular exercise. Multitudes
of studies show that physical activity significantly reduces your
risk for heart disease. One study from the Journal of the American
Medical Association found that women who walked at a brisk pace
for three and a half hours a week had a 19 percent reduction in
total risk of stroke and a 29 percent reduction for strokes specifically
caused by an obstruction of the blood vessels.
A comparable
study from the Archives of Internal Medicine concluded that walking
or biking at least three times a week for twenty minutes significantly
reduced the risk for death due to cardiovascular disease. A second
study, also from the Archives of Internal Medicine, determined
that as physical activity increased, coronary heart disease rates
decreased. This same study also found that increased physical
activity was also related to a decreased risk for type 2 diabetes.
In fact, additional
studies published in three different issues of the Archives of
Internal Medicine detail the ways in which physical activity benefits
people with osteoarthritis, reduces the risk for sleep disorders,
and can be used as an alternative to antidepressants for older
persons with major depressive disorder. Plus, basic aerobic exercise
allows blood and oxygen to reach chronically contracted muscles;
causes your chest, shoulder, and neck muscles to become more supple
and flexible; allows more efficient circulation of blood and oxygen
to your brain; and sharpens your thinking.
THE MIRROR
SHOWS...
All of this
doesn't mean you have to run a marathon, do a triathlon, or even
join a kickboxing class. You can reap these heart healthy benefits
by walking or doing yoga. Two different studies have found that
women who walked or engaged in moderate intensity activities (such
as taking the steps rather than the elevator or doing yard work)
lost, on average, 18 pounds (over four months) to 28 pounds (over
ten months). To achieve results such as these, I recommend walking
for at least three hours a week. This can be done on three different
days, one hour at a time; or over six days, for a half-hour at
a time, depending upon your schedule.
I also recommend
adding yoga postures and upper body stretching exercises to your
exercise program. Yoga exercises for the upper body have traditionally
been used to support cardiovascular and lung health. For three
different upper body yoga exercises, visit my Web site at http://63.73.158.58/cgi-bin/gx.cgi/mcp?p=03sBd03sCU41K3E012000mBvZSBvda
and click on "Exercises."
By making a
commitment to do some kind of physical activity at least three
times a week, you are already one step closer to good heart health.
For specific information on additional steps you can take ensure
the health of your heart and entire cardiovascular system,
Monday, February 25 Fiber Fill-Up
Want to lower your risk of heart disease? Add an apple and some
carrot sticks to your daily lunch break.
Eating a high-fiber
diet may lower your risk of heart disease. In a recent study,
getting just 8 additional grams of dietary fiber per day was associated
with a significant decrease in heart disease risk and heart attack
risk. Eight grams of fiber is equivalent to a medium apple and
a handful of carrot sticks.
Friday, March
1 A Nice Gesture
Do you want to build up your memory muscles? Gesturing while you
talk may improve your recall.
In a recent
study, people who gestured while explaining a math problem were
better able to recall a previously learned list of words. Researchers
speculate that gesturing when you talk may lighten your cognitive
load so that your brain is free to perform other tasks, such as
remembering a list.
RealAge Benefit:
Becoming a lifelong learner can make your RealAge as much as 2.5
years
Recent research
has revealed a new class of antioxidants found in beets. These
newly discovered antioxidants, called betalains, may help protect
the body against oxidative stress-related aging and disease. What's
more, beets are low in calories with a mere 37 calories per half-cup
serving.
RealAge Benefit:
Getting the right amount of antioxidants through diet or supplements
can make your RealAge 6 years younger. Click here
Thursday,
February 28 Sugar High
Are your low-fat treats laden with sugar? If so, eating too many
of them could sabotage your cholesterol goals.
Research suggests
that trading fatty foods for low-fat foods that are high in sugar,
such as fat-free cookies or cakes, may lower your levels of heart-protective
HDL cholesterol. If a healthy cholesterol profile is your goal,
stick with your low-fat strategy, but watch your sugar intake,
too.
Studies suggest
that the fats found in flaxseed may be good for your cardiovascular
system because they help to raise blood levels of heart-protective
fats. Flaxseeds contain alpha-linolenic acid, an essential fatty
acid that is necessary for blood pressure regulation. The seeds
also contain lignans, compounds with antioxidant-like properties.
Recent research
has revealed that oregano exhibits up to five times more antioxidant
activity than other ordinary herbs, such as basil. Boost your
intake by slipping a couple extra spoonfuls of dried oregano into
your spaghetti sauce or by sprinkling the herb onto meats and
vegetables while they cook.
Getting the
right amount of antioxidants through diet or supplements can make
your RealAge 6 years younger.
Moderate amounts
of healthy fat, such as those found in peanuts and peanut butter,
may bolster your weight loss efforts. In a recent study of people
on a reduced-calorie diet, participants who included moderate
portions of peanuts, peanut butter, and healthy oils in the diet
were more likely to stick with the weight loss plan.
RealAge Benefit:
Eating a diverse diet that is low in calories and high
in nutrients can make your RealAge as much as 4 years younger.
Click here
Here's another
good reason to limit your salt and meat intake: you could avoid
painful kidney stones.
A recent study
revealed that lower intakes of salt and animal-based proteins
helped reduce kidney stone incidence in a group of men who were
prone to getting stones. Keep meat servings to about the size
of a deck of cards, and season your food with garlic, onion, and
other low-sodium spices instead of salt.
Studies suggest
that cooking garlic may destroy some of the anti-carcinogenic
compounds found in the cloves. However, allowing freshly minced
or crushed garlic to stand for 10 minutes before cooking may help
preserve them. Microwave cooking also appears to help preserve
the cancer-fighting compounds.
RealAge Benefit:
Protecting your immune system can make your RealAge as much as
6 years younger.
Cabbage contains powerful cancer-fighting compounds called indoles.
Both vitamin
C and vitamin E intake appear to be important to the health of
your arteries. In one study, adequate intake of these antioxidant
nutrients was associated with a significant reduction in arterial
disease. Aim to get about 400 IU of vitamin E per day and up to
1,200 milligrams
of vitamin C per day through food and supplements.
A recent study
suggests that a high protein intake may lead to a high body mass
index. For optimum health, limit protein intake to about 15% of
your daily calories and make complex carbohydrates, such as fruits
and vegetables, your menu mainstay.
RealAge Benefit:
Eating a diverse diet that is low in calories and high in nutrients
can make your RealAge as much as 4 years younger. Click here
Monday, March
25 First-Rate Folate
You can help ward off a common killer by getting your daily fill
of folate.
Research suggests
that a diet high in folate, or folic acid, may help protect against
colorectal cancer, one of the most common cancers in the U.S.
Although some foods are fortified with folic acid, most people
need to take a supplement to get the optimum daily dose.
RealAge Benefit:
Getting a total of 700 micrograms of folate per day in food and
supplements can make your RealAge as much as 1.2 years younger.
Click here
Dear Leigh,
In today's
e-letter, I'd like to honor the world's most proficient multi-taskers
- women. For centuries, women have been juggling many tasks at
once: working, caring for children, taking care of the home, getting
involved in our communities, and tending to partners, friends,
and aging parents. With all of the demands placed on us, it's
not surprising that energy is such an important issue for women.
For many women,
these responsibilities leave them feeling drained and exhausted,
with little time to care for themselves. Sometimes the only solution
seems to be to give up what we love doing to have the energy for
what we must do. I've had several female patients tell me that
when they come home after work, they just flop in front of the
television instead of enjoying friends, family, and social and
athletic activities.
It doesn't
have to be this way. By making a few changes to your diet, you
can fight fatigue and restore your energy. My program works to
restore energy at the cellular level and to support the systems
in your body that control, regulate, or affect energy creation.
Not only will you regain abundant physical energy, but you'll
also have increased stamina and endurance, improved mental clarity,
and a renewed zest for life.
PROPER NUTRITION
The production
of energy in the body depends on the type of foods you eat. If
you are like many Americans, eating foods high in animal fats,
refined carbohydrates, and sugars, you may often feel fatigued
and listless. Children and younger women can eat just about anything
and have abundant energy, but the body's ability to convert food
to usable energy begins to fade by your 40s and 50s. If you are
over age 65, the standard American diet can literally be the death
of you. Eating the right foods gives you the raw materials you
need to produce lots of energy and eating the wrong way can cause
fatigue. If you are fatigued, energy-less, and just dragging yourself
through the days, you can turn this situation around, even if
you're 100 years old.
Work to minimize
your intake of sugar, snack bars, caffeine, alcohol, saturated
fats, and red meats. These foods are energy-sappers; they are
difficult to digest, add to your acid load, or are toxic in many
other ways. Women who are suffering from exhaustion every day
really cannot spare the energy it takes to break down these foods.
The best foods
to fight fatigue are whole, fresh foods such as: vegetables; whole
grains; legumes; raw seeds and nuts; cold-water fish such as salmon,
mackerel, tuna and trout, free-range poultry; low acid fruits,
particularly enzyme-rich papayas and melons; and plenty of water.
This kind of diet can be adventurous as well as nutritious. Try
vegetables you've never had like kale, arugula, or rutabaga.
Be daring with your meals. Have a little tuna fish on toast for
breakfast, or an omelet with asparagus, mushrooms, and fresh dill
for dinner.
In addition
to eating the right foods, think a little differently about the
size of your meals and how often you're eating. Eating large meals,
particularly those that include six or more ounces of meat or
huge mounds of pasta, take an enormous amount of energy just to
process, leaving you more fatigued than you began. Plus, eating
a large, late dinner will make you exhausted in the morning.
To combat fatigue, eat five small meals each day. That will help
to ensure a smooth flow of nutrients to your cells and avoid fluctuations
in blood sugar levels. I think you'll find that if you eat this
way, you will turn your body around and experience a new zest
for life.
BIG ENERGY
IN SMALL PACKAGES
Your body uses
vitamins, minerals, and chemicals to create energy. If you are
deficient in any of these, for any reason, your food doesn't get
converted to energy as quickly, as easily, or as productively
as it does when you are healthy.
Nutritional
supplements can play an important role in recovering from fatigue
by stimulating all the systems involved in creating energy. They
also promote good circulation of blood and oxygen to the entire
body, a necessity for high energy and vitality. The following
nutrients are especially beneficial in reviving energy levels
and restoring mental clarity.
Vitamin B-complex,
particularly folic acid (400 mcg), pantothenic acid (25 -50 mg),
pyridoxine (25 - 50 mg), and B-12 (25 - 50 mcg), support glucose
metabolism, stabilization of brain chemistry, normal growth and
maturation of red blood cells, production of antibodies and T-cells,
and the conversion of fatty acids to prostaglandins.
Vitamin C helps
prevent fatigue caused by infections and allergies, and is needed
for healthy adrenal function. The best food sources are fruits
and vegetables. When supplementing, take 1,000 to 3,000 mg per
day.
Calcium helps
combat the stress, nervous tension, and anxiety that can dramatically
worsen fatigue. Take it at night with magnesium to help induce
restful sleep. The best food sources are green leafy vegetables,
salmon with bones, nuts and seeds, and blackstrap molasses. When
supplementing, take 1,000 to 1,500 mg per day.
Magnesium is
required for ATP synthesis, glucose metabolism, and the production
of beneficial prostaglandins. The best food sources are green
leafy vegetables, beans and peas, raw nuts and seeds, tofu, avocado,
raisins, molasses, and walnuts. When supplementing, take 500 to
750 mg per day.
Potassium regulates
the transfer of nutrients into cells and works with sodium to
maintain the body's water balance, helps maintain nervous system
function and healthy heart rate. Most fruits, vegetables, and
whole grains, as well as legumes, nuts, and seeds are excellent
sources of potassium. However, supplementing can be very helpful
in combating fatigue. Potassium asparate, take 100 to 300 mg per
day.
Coenzyme Q-10,
a powerful antioxidant that is part of the quinone family, acts
as an electron carrier in the production of ATP and enhances the
pumping and electrical functions of the heart. The amount of coenzyme
Q10 (CoQ10) found in dietary sources is probably insufficient
to restore energy levels. Therefore, I recommend supplementing
with 50 to 150 mg of CoQ10 per day.
Ginkgo biloba
improves blood flow and oxygenation to the brain, heart, and other
vital organs, thus improving physical energy and mental clarity.
Take 40 to 60 mg, two to three times per day.
Wednesday,
March 27 Reclaim Your Muscle
Muscle loss is a natural part of the aging process, but you can
halt the loss of lean muscle mass by regularly lifting weights.
People lose
as much as half a pound of muscle each year starting at
age 35. In addition to depleting strength levels, such muscle
loss also can lead to a gradual decrease in bone density and a
lowered metabolic
rate. However, research shows that age-related muscle loss can
be halted, and even reversed, with a weight-training program.
RealAge Benefit:
Lifting weights for 10 minutes just 3 times per week can make
your RealAge as much as 1.7 years younger.
Thursday,
March 28 Home on the Range
Don't spend your weekend waiting in restaurant lines or buried
in take-out boxes. Home cooking is almost always better for your
health.
A recent study
revealed that people who frequently ate at restaurants tended
to have more body fat than people who ate out only occasionally.
People who ate out frequently also tended to consume more fat
and calories compared to those who limited their consumption of
restaurant food.
Maintaining
your weight and body mass index at a desirable level can make
your RealAge as much as 6 years younger.
Monday, April
1 Laugh Yourself Young
A little lighthearted laughter may be just the prescription for
a healthy heart.
A recent study
indicated that people with a good sense of humor and a propensity
to laugh may be less likely to develop heart disease compared
to people who possess antisocial, type A personalities. Meeting
stressful situations with a sense of humor may be particularly
relevant to heart health.
RealAge Benefit:
Laughing often can make your RealAge up to 8 years younger
Friday, April
5 Count on Calcium
A high-fiber diet isn't the only way to keep your colon healthy.
Research suggests that getting your calcium may help, too.
You're probably
aware that adequate calcium intake is important in warding off
brittle bone disease. However, a recent study revealed that calcium
may protect your colon, too. In the study, just 700 milligrams
of calcium per day was enough to significantly reduce the risk
of colon cancer in study participants.
RealAge Benefit:
Consuming 1,000 to 1,200 milligrams of calcium per day can make
your RealAge as much as 1.1 years younger. Click here
That half glass
of wine you have with dinner may be keeping your blood pressure
in check.
Many studies
link excessive alcohol intake with high blood pressure. However,
new research suggests that moderate intake of alcohol may help
protect some women from developing the condition. Three drinks,
spread out over the course of a week, appeared to be the magic
number for women, reducing risk by about 15%. Men should limit
themselves to one or two drinks per day.
Tuesday,
March 26 Hot and Healthy
Are you looking for a way to add disease-fighting compounds to
your cooking? Sprinkle some hot paprika onto your dishes.
Certain spices,
such as hot paprika, contain compounds called salicylic acids.
Salicylic acid is believed to have anti-inflammatory properties
that may help protect against diseases such as colon cancer and
hardening of the arteries. Other spices that contain salicylic
acid include curry powder, thyme, and Worcestershire sauce.
RealAge Benefit:
Eating a diverse diet that is low in calories and high in nutrients
can make your RealAge as much as 4 years younger. Click here <http://mailer.realage.com/click?q=c9-3OPLQpgsZBzfSQvjgVAHbrytusRR>
to read more about this tip.
Researchers
are unsure why hostility may be linked to poor heart health. Hostile
people may be overly responsive to a hormone that not only contributes
to a volatile temperament but also affects cholesterol production.
Holding a grudge or taking an unforgiving stance also may negatively
affect health outcomes, according to research.
How many calories did your workout burn? Find out here.
Anger, and plasma lipid, lipoprotein, and glucose levels in healthy
women: the mediating role of physical fitness. Siegman, A. W.,
Malkin, A. R., Boyle, S., Vaitkus, M., Barko, W., Franco, E.,
Journal of Behavioral Medicine 2002 Feb;25(1):1-16.
Tuesday, April
16 Get Saucier
Just two servings of tomato sauce per week may be enough to help
keep your prostate healthy.
In a recent
study, men who ate two or more servings of tomato sauce per week
were 23% less likely to develop prostate cancer compared to men
who consumed less than one serving of tomato sauce per month.
Tomato sauce is high in lycopene, an antioxidant credited with
prostate-protective powers.
RealAge Benefit:
Eating 10 tablespoons of tomato sauce per week can make your RealAge
1 year younger. Click here
Tuesday, April 9 Stalk of the Town
Sure, you know celery is a low-calorie veggie with a satisfying
crunch.
But does it pack a nutritional punch, too? You bet.
Research shows
that celery contains health-promoting nutrients that
can help preserve your health and fend off disease. Compounds
in celery called phthalides not only are thought to have lipid-lowering
qualities which may help ward off heart disease, but they also
may have cancer-fighting powers.
RealAge Benefit:
Eating a diverse diet that includes 5 servings of vegetables per
day can make your RealAge as much as 4 years younger.
If you're searching
for good health, look on the bright side.
A recent report
suggests that optimists tend to experience smaller increases in
stress compared to pessimists. Researchers speculate
that optimistic people may find it easier to develop social networks,
and supportive social ties can help prevent or alleviate stress
and
anxiety.
RealAge Benefit:
Taking care of your emotional health and well-being can make your
RealAge up to 16 years younger. Click here
pril 10 Go the Distance
If you're having trouble upping the intensity of your daily walks
or jogs, focus on the finish line.
In one study
of older adults, researchers found that the study participants
were more likely to walk close to peak capacity when they were
told to walk a certain distance, rather than told to walk for
a specific duration of time. Knowing that you can stop once you
reach your destination may be just the motivation you need to
pick up the pace.
RealAge Benefit:
Exercising regularly can make your RealAge as much as 9 years
younger.
While postpartum
depression has received quite a bit of media interest in the last
year, particularly due to the Andrea Yates trial, I was thrilled
to see some positive results come from all this attention, and
offer some hope to the many women who suffer from this condition.
Last week, researchers from the Mother and Child Foundation presented
very promising information regarding postpartum depression and
essential fatty acids at the American Chemical Society's national
meeting. According to researchers, preliminary studies have found
that there were fewer cases of postpartum depression in women
whose breast milk showed high levels of docosahexaenoic acid (DHA),
an omega-3 essential fatty acid found primarily in cold water
fish. They also found that postpartum depression rates went down
as DHA intake went up.
PROVE IT!
The effectiveness
of DHA is well documented in various controlled studies focusing
on emotional and mental disorders. According to a review in the
December 2000 issue of The Psychiatric Clinics of North America,
the areas of the United States that had a high consumption of
DHA or DHA-rich foods had lower incidences of depression. Investigators
also found that individuals who suffered from alcoholism or were
postpartum were found to be DHA-deficient. Additionally, people
suffering from major depression also had significantly lower levels
of DHA than the control group.
Similarly,
in a study published in the March 1, 1998 issue of Biological
Psychiatry, researchers tested the fatty acid composition of cell
membranes from red blood cells of fifteen patients with depression
and fifteen "healthy" patients. They found that the
depressive patients had significantly depleted levels of fatty
acids, especially DHA.
Finally, in
a 1996 study published in the Journal of Clinical Investigation,
41 healthy fourth-year medical students were given psychological
tests at the end of their summer vacation. They were then given
either fish oil capsules containing 1.5 to 1.8 grams of DHA a
day or a placebo. After three months, the students were asked
to retake the psychological tests, this time during final exams.
In the control group, feelings of aggression were higher at exam
time, but the students taking the DHA showed a modest decrease
in anger and hostility during finals, as compared with when they
were tested over the summer vacation.
BUT WAIT, THERE'S
MORE
While DHA has
long been known for its ability to counter depression and anxiety,
it has also been shown to reduce aggression, irritability, anger,
hostility, and emotional vulnerability to stress. Additionally,
it substantially lowers your risk of heart disease; lowers low
density lipids (LDL), cholesterol, and triglycerides; prevents
blood platelets from becoming sticky; and lowers blood pressure.
It has even been shown to help with bone health, reduce the risk
of certain cancers (including breast cancer), and help promote
healthy menstrual cycles and ovulation.
NOW WHAT?
Supplementation
with DHA, as well as eating foods that contain it, such as salmon,
tuna, rainbow trout, and mackerel, is an important adjunct to
any anti-stress nutrition program. To ward off depression, I recommend
taking 300 mg of DHA every day.
If you think that skipping breakfast puts you on the fast track
to losing weight, you may be in for a long haul.
A recent review
of the eating habits of successful dieters revealed that most
of the people who were successful at maintaining their weight
loss made breakfast a regular part of their mornings. Eating breakfast
can help keep your hunger in check so that you don't overeat later
in the day.
Improved cholesterol levels and better heart health are not the
only benefits of eating soy. Preliminary reports suggest soy may
help dull pain, too.
In animal studies,
moderate blood levels of phytoestrogens appeared to reduce sensitivity
to certain kinds of pain. Phytoestrogens are plant compounds found
in high concentrations in soy and soy products. A diet that includes
moderate amounts of soy may be helpful particularly to people
suffering from chronic, painful inflammation or swelling.
RealAge Benefit:
Eating a diverse diet that is low in calories and high in nutrients
can make your RealAge as much as 4 years younger. Click here
Friday, April
26 Craving Control
Do you have a hard time saying no to chocolate? You may be able
to resist this high-calorie confection more often if you plan
your chocolate fix wisely.
A recent study
suggests that eating chocolate only after you've already satiated
your hunger may be one way to keep your cravings under control.
For example, women who had a weakness for chocolate tended to
crave it less often when they ate it only after eating a meal.
RealAge Benefit:
Eating a low-fat diet--and eating healthy unsaturated fats when
you do eat fat--can make your RealAge as much as 6 years younger.
Click here <http://mailer.realage.com/click?q=2a-CNeWIrIpzzLFOWEabLT0QQ4NjsRR>
to read more about this tip.
Tip of the
Day Pop Quiz
Which nut is highest in cancer-fighting selenium? Find out in
the next RealAge Tip of the Day.
Monday, May
6 Oil Change
If you're not a fan of eating fish, supplementing your diet with
fish oil may provide similar heart-protective benefits.
In a study
of cardiac patients, people who supplemented their diets with
1 gram of fish oil per day were 45% less likely to die of sudden,
heart-related causes during the study's follow-up period. Speak
with your doctor if you would like to find out if fish oil is
right for you.
RealAge Benefit:
Eating a low-fat diet--and eating healthy unsaturated fats when
you do eat fat--can make your RealAge as much as 6 years younger.
Thursday, May 2 Pour Your Heart Out
A serving of orange juice is a triple treat for your heart.
Orange juice
is an excellent source of three nutrients--vitamin C, potassium,
and folate--that may play a key role in helping to reduce heart
disease risk factors. One cup of orange juice delivers 124 milligrams
of vitamin C, 75 micrograms of folate, and 496 milligrams of potassium.
RealAge Benefit:
Getting 1,200 milligrams of vitamin C per day from food and supplements
can make your RealAge as much as 1 year younger. Click here <http://mailer.realage.com/click?q=ad-_4KAQzEWaO90NNRQh6ExOkmVD9RR>
to read more about this tip.
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to your friends and family.
Does vitamin C ward off colds?
Studies suggest
that the carotenoids found in cantaloupe may have skin-protective
effects. According to research, dietary carotenoids appear to
accumulate in the skin, helping to protect it from the sun's damaging
rays. Cantaloupe is an excellent source of carotenoids, particularly
the carotenoid beta carotene.
Thursday,
May 16 Tea Party
If you want to reduce your risk of developing Parkinson's disease,
tea may be the brew for you.
Although coffee
drinking has been heralded in recent news for its association
with a reduction in Parkinson's disease risk, a recent study revealed
that drinking two cups of tea per day also may reduce your risk.
What's more, tea contains important health-protective flavonoids
that coffee lacks and tea typically has less caffeine than coffee.
RealAge Benefit:
Getting the right amount of antioxidants through diet or supplements
can make your RealAge 6 years younger. Click here <http://mailer.realage.com/click?q=94-rOwNQaIiku0lYBIJ5P9Zr_990sRR>
to read more about this tip.
If you want
to power up your memory, try writing down your worries.
Researchers
speculate that the cathartic act of expressive writing may free
up cognitive resources. This may be because writing about stressful
events frees your mind of the burden of avoiding thoughts about
them. Thus, mental energies once devoted to avoidant thinking
become available for other tasks, such as remembering things.
Take a brisk,
30-minute walk three times each week and your blood pressure will
thank you for it.
That's all
the walking it took to produce a beneficial effect on the blood
pressure readings of a group of caregivers in a recent study.
Study participants who walked for 30 or 40 minutes at least three
times per week experienced a significant reduction in stress-induced
blood pressure spikes.
RealAge Benefit:
Doing stamina-building exercises for at least 60 minutes per week
can make your RealAge as much as 6.4 years younger.
Monday, May 13 Calcium for Cholesterol
Adding a calcium supplement to your diet could boost your blood
levels of good cholesterol.
In a study
of older women, those who took 1,000 milligrams of calcium per
day for one year saw a significant increase in their blood levels
of HDL (good) cholesterol. HDL cholesterol helps to protect against
heart disease by clearing other fats from the bloodstream.
RealAge Benefit:
Reducing your total cholesterol to 160 mg/dl or lower can make
your RealAge as much as 1 year younger. Click here
Research shows
that the plaque-busting power of your toothbrush can decrease
significantly with normal wear. In one comparison study, a worn
toothbrush removed about 15% less plaque compared to a new one.
For efficient and effective plaque-removal, replace your toothbrush
every three months.
RealAge Benefit:
Flossing and brushing your teeth daily can make your RealAge as
much as 6.4 years younger. Click here
Artichokes are full of disease-fighting nutrition.
According to
research, artichokes contain a number of antioxidant compounds,
such as cynarin. These antioxidants help keep you healthy by neutralizing
free radicals that may contribute to cell aging and disease. Artichokes
also are a good source of vitamin C and folate.
RealAge Benefit:
Eating a diverse diet that includes 5 servings of vegetables per
day can make your RealAge as much as 4 years younger. Click here
Here's the
first thing you should do when you step out into the Memorial
Day sun: Slather on a second coat of sunscreen.
Most health
experts recommend reapplying sunscreen every 2 or 3 hours. However,
a recent study suggested that reapplying even sooner could make
a good plan better. Reapplying your sunscreen 20 minutes after
stepping outside, instead of 2 hours after, can reduce your UV
exposure by as much as 40 percent. Continue to reapply sunscreen
every few hours if you remain in the sun for an extended period
of time.
Anger Alternatives
If you have a short fuse, finding positive ways to let off some
steam could help you live a longer life.
In a recent
study of caregivers, anger--especially when combined with chronic
stress--appeared to depress immune system function, opening the
door to aging and disease. Learning to react to stressful situations
with a sense of humor or to talk things out calmly instead of
letting anger fester may help you to maintain your good health.
RealAge Benefit:
Laughing often can make your RealAge up to 8 years younger
Amigos/Friends
realage.com is a great daily email read the examples below and
if you want to subscribe go to their site via
realage.com or url below
https://www.realage.com/reg20/reg/RA00_TODSetup.asp?memberId=
Great Lengths
Do you think you don't have time for a good morning stretch? Skipping
the warm-up routine may help you squeeze it in.
Stretching
helps elongate muscles, making your body strong and flexible.
But stretching cold muscles can cause injury. If you're tight
on time, skip the warm-up exercises and try stretching after your
shower or bath. A hot shower can warm muscle tissue and make it
more pliable.
RealAge Benefit:
A physical activity program that builds stamina, strength, and
flexibility can make your RealAge as much as 8.1 years younger.
Introduction
Two of the most common types of injuries individuals can sustain
during physical activity are strains and sprains. Both can be
mild or severe depending on the degree of stretching or tearing
of tissue but thankfully the majority of strains and sprains heal
on their own without the need for surgery.
A sprain or
a strain occurs when a joint or muscle is pulled or stretched
beyond its normal range of motion. Although the mechanism of injury
is similar, sprains and strains are quite different in nature
because of the difference in the tissue that is injured.
A sprain damages ligaments, which connect bones together at a
joint. Typical sprains can injure the knee, wrist or fingers.
Strains damage muscle tissue or tendons that attach muscle to
bone. Common types of strains can injure the hamstring, calf or
bicep. Answer the following questions to help you determine if
your injury is a sprain or strain and whether your injury is serious
enough to warrant medical attention.
1: Am J Sports Med 1996;24(6 Suppl):S2-8 Related Articles, Books,
LinkOut
Muscle strain
injuries.
Garrett WE Jr.
Division of Orthopaedic Surgery, Duke University Medical Center,
Durham, North Carolina 27710, USA.
One of the most common injuries seen in the office of the practicing
physician is the muscle strain. Until recently, little data were
available on the basic science and clinical application of this
basic science for the treatment and prevention of muscle strains.
Studies in the last 10 years represent action taken on the direction
of investigation into muscle strain injuries from the laboratory
and clinical fronts. Findings from the laboratory indicate that
certain muscles are susceptible to strain injury (muscles that
cross multiple joints or have complex architecture). These muscles
have a strain threshold for both passive and active injury. Strain
injury is not the result of muscle contraction alone, rather,
strains are the result of excessive stretch or stretch while the
muscle is being activated. When the muscle tears, the damage is
localized very near the muscle-tendon junction. After injury,
the muscle is weaker and at risk for further injury. The force
output of the muscle returns over the following days as the muscle
undertakes a predictable progression toward tissue healing. Current
imaging studies have been used clinically to document the site
of injury to the muscle-tendon junction. The commonly injured
muscles have been described and include the hamstring, the rectus
femoris, gastrocnemius, and adductor longus muscles. Injuries
inconsistent with involvement of a single muscle-tendon junction
proved to be at tendinous origins rather than within the muscle
belly. Important information has also been provided regarding
injuries with poor prognosis, which are potentially repairable
surgically, including injuries to the rectus femoris muscle, the
hamstring origin, and the abdominal wall. Data important to the
management of common muscle injuries have been published. The
risks of reinjury have been documented. The early efficacy and
potential for long-term risks of nonsteroidal antiinflammatory
agents have been shown. New data can also be applied to the field
with respect to the beneficial effects of warm-up, temperature,
and stretching on the mechanical properties of muscle. These benefits
potentially reduce the risks of strain injury to the muscle. Fortunately,
many of the factors protecting muscle, such as strength, endurance,
and flexibility, are also essential for maximum performance. Future
studies should delineate the repair and recovery process emphasizing
not only the recovery of function, but also the susceptibility
to reinjury during the recovery phase.
Publication Types:
* Review
* Review, Tutorial
PMID: 8947416
[PubMed - indexed for MEDLINE]
Thursday,
January 17 Lean on Me
If you're trying to shed a few extra pounds, interacting with
other dieters may bring an extra measure of success.
A recent study
revealed that people who participated in group therapy with other
dieters lost more weight on average compared to people who tried
to go it alone. Even people who expressed a preference for individual
weight-loss programs appeared to fare better in the group atmosphere.
RealAge Benefit:
Maintaining your weight and body mass index at a desirable level
can make your RealAge as much as 6 years younger.
Click here <http://mailer.realage.com/click?q=11-l8iiI2-3W1reBxKCAVdWhHBo>
to read more about this tip.
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to your friends and family.
Are you overweight? Check your body mass index here <http://mailer.realage.com/click?q=3b-XhgVINdyJzIzEji9WcehjARW>
.
Wednesday,
January 16 No Time to Lose
If you're relying on outdoor fun for your physical activity, time
may not be flying as quickly as you think.
A recent study
revealed that most people overestimate the amount of time they
have spent engaged in an outdoor activity. To be sure you're getting
the minimum amount of exercise required for healthy living (30
minutes per day on most days of the week), keep an eye on your
watch when you exercise outdoors.
RealAge Benefit:
Exercising regularly can make your RealAge as much as 9 years
younger.
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to read more about this tip.
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to your friends and family.
Can you burn off that candy bar by shoveling snow?
Find out here <http://mailer.realage.com/click?q=57-YJBXII03Fpwg6tJ9nFXutdQG>
.
Tip of the Day Pop Quiz
Can social support help you lose weight?
Find out in the next RealAge Tip of the Day.
Tuesday,
January 15 Step Aside, Fried
Eating breakfast every day is a great way to make your RealAge
younger, but be sure not to make it a fried feast.
Although eating
breakfast is a good health habit, a recent study revealed that
eating a traditional morning meal of fried breakfast meats and
eggs may increase your risk of throat cancer. In the study, women
who ate the heavy fried meals were twice as likely to develop
throat cancer compared to women who ate lighter breakfast fare.
RealAge Benefit:
Eating breakfast can make your RealAge as much as 1.1 years younger.
Click here <http://mailer.realage.com/click?q=c7-KGl3QLPzxeumpipqPtfkFE4k>
to read more about this tip.
Monday, January
14 Delicious Fishes
If you want to lower your triglyceride levels, get some fat from
finned food sources.
Studies suggest
that eating fish regularly is associated with lower levels of
blood fats such as triglycerides. The omega-3 fatty acids in fish
appear to be responsible for the triglyceride-lowering effect.
Losing weight if you are overweight and exercising regularly also
can help keep your triglyceride levels under control.
RealAge Benefit:
Reducing your total cholesterol to 160 mg/dl or lower can make
your RealAge as much as 1 year younger.
Click here <http://mailer.realage.com/click?q=39-7QxMIjI-yxVTFXXXSLnqyB9k>
to read more about this tip.
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to your friends and family.
Learn more about your cholesterol levels here <http://mailer.realage.com/click?q=63-tPEjIHWTs0t8yWUxl91swYpA>
.
Tip of the Day Pop Quiz
Are you eating the wrong kind of breakfast?
Find out in the next RealAge Tip of the Day.
Sponsored by:
Helping Hands
If you're searching for the latest high-tech trick to keep you
from getting sick this winter, look no farther than soap and water.
A military
study revealed that washing one's hands at least five times per
day could dramatically reduce illness. In the two-and-a-half-year
study conducted by the navy, a hand-washing program reduced by
45% the number of visits that naval recruits made to the infirmary
for respiratory illnesses.
Protecting
your immune system can make your RealAge as much as 6 years younger.
Tuesday,
January 8 Tofu for Your Ticker
If you've been hesitant about trying tofu in the past, it may
be time to give it a go. Eating more tofu and less meat could
be good for your heart.
In a recent
study, two groups of people ate similar diets, but the participants
in one group ate 290 grams (about a cup) of tofu per day while
the participants in the other group ate 150 grams of lean meat
per day. After one month, the tofu group had significantly lower
total cholesterol and triglyceride levels. Lower blood-fat levels
could translate into lower heart disease risk over time.
RealAge Benefit:
Eating a diet low in saturated and trans fats can make your RealAge
as much as 6 years younger.
ry 18 Talent
Show
If stress has you boxed in and strung out, try taking a little
artistic license.
A creative
hobby can be an effective method of stress reduction. You don't
even have to be good at the hobby. Just find something you enjoy
doing, whether it's writing stories, molding clay figures, or
taking still-life photos, and schedule weekly quiet time to devote
to your craft.
RealAge Benefit:
Actively patrolling your health can make your RealAge as much
as 12 years younger.
Tuesday,
January 22 Just Like Popeye
Eating a can of spinach may not give you superhuman strength,
but it could help keep your colon healthy.
A recent study
suggests that carotenoid-rich leafy greens such as spinach may
have a protective effect against colon cancer. Spinach is especially
rich in lutein, a carotenoid that appears to be responsible for
the cancer-inhibiting effect.
RealAge Benefit:
Eating a diverse diet that includes 5 servings of vegetables per
day can make your RealAge as much as 4 years younger. Click here
<http://mailer.realage.com/click?q=dd-tpk0QzWE3KwOl7Y2UPAAehsM>
to read more about this tip.
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to your friends and family.
Is it time for a colonoscopy? Find out with our Preventive Checklist
<http://mailer.realage.com/click?q=07-HqXzI5rr9XaOx1Nr7zf8rzLw>
.
Tip of the Day Pop Quiz
Can leisure-time activities stave off Alzheimer's?
Find out in the next RealAge Tip of the Day.
Sponsored by:
Thursday,
January 24 Pretty in Purple
If you want to protect your body from free-radical damage, add
some color to your dinner plate by serving purple eggplant.
The compound
delphinidin, an anthocyanin found in the purple skin of eggplant,
has been shown to exert a high degree of antioxidant activity.
Antioxidants help to protect cells against free radicals, highly
reactive molecules associated with the development of cancer and
disease.
RealAge Benefit:
Eating a diverse diet that includes 5 servings of vegetables per
day can make your RealAge as much as 4 years younger. Click here
Wednesday,
January 23 Alzheimer's Advice
Cutting the couch and choosing more active leisure-time pursuits
may help stave off Alzheimer's disease.
There's no
guarantee that staying active will prevent Alzheimer's, but a
recent study suggests that elderly people who are active in their
leisure hours may be able to delay the onset of dementia symptoms.
Walking for pleasure, visiting with friends, or going to the movies
are all great ways to keep your body and mind active.
RealAge Benefit:
Becoming a lifelong learner can make your RealAge as much as 2.5
years younger. Click here <http://mailer.realage.com/click?q=2d-Ox6yIbKy-eDyhFYfMnJfVgVs>
to read more about this tip.
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to your friends and family.
Is an overactive bladder a natural part of aging? Find out here
<http://mailer.realage.com/click?q=57-YJBXII03Fxtk6tJ9nFXutdQG>
.
Are you looking
for a heart-smart snack? Grab a handful of walnuts.
Cell studies
have revealed that the polyphenolic compounds in walnuts inhibit
the oxidation of cholesterol. Oxidized cholesterol is an unstable
form of cholesterol that can stick to artery walls and cause heart-damaging
blockages or strokes.
RealAge Benefit:
Reducing your total cholesterol to 160 mg/dl or lower can make
your RealAge as much as 1 year younger.
A Great Generation
Are current
or past events weighing heavily on your heart? Sharing stories
could help heal both old hurts and new.
Taking time
this weekend to listen to the stories of elderly friends or relatives
who have lived through similarly trying times can help inform,
inspire, nurture, or heal both parties. Stories from the past
not only help put events into perspective, but they also help
communicate meaning and reinforce feelings of connectedness between
generations.
RealAge Benefit:
Taking care of your emotional health and well-being can make your
RealAge up to 16 years younger.
Back Magic
If you want
to keep your back healthy, make sure you keep your belly in shape.
A number of
studies have revealed a correlation between chronic low back pain
and weak abdominal muscles. To protect your back, be sure to strengthen
all of the supporting muscles in your trunk, including your back,
shoulder, abdominal, and hip muscles. A gentle stretching routine
also can help keep your back strong and flexible.
RealAge Benefit:
A physical activity program that builds stamina, strength, and
flexibility can make your RealAge as much as 8.1 years younger.
To share the
health with a friend, click here. Wednesday, December 5 Sponsor
Find out more
8 Talent Show
If stress has you boxed in and strung out, try taking a little
artistic license.
A creative
hobby can be an effective method of stress reduction. You don't
even have to be good at the hobby. Just find something you enjoy
doing, whether it's writing stories, molding clay figures, or
taking still-life photos, and schedule weekly quiet time to devote
to your craft.
RealAge Benefit:
Actively patrolling your health can make your RealAge as much
as 12 years younger.
Friday, January
25 Mood Music
If your emotional batteries are in need of recharging, try powering
up with music.
Research suggests
that music has a vital impact on emotional health and well-being.
Professional music therapy has been shown to help relieve conditions
such as depression and anxiety. Give yourself a musical mood fix
during dinner, before bed, or on your way to work by listening
to tunes that relax you.
Thursday, May 30 A Matter of Concentration
If you prefer to stock up on frozen orange juice concentrate but
worry it's not as nutritious as the ready-to-drink kinds, worry
no more.
A recent review
revealed that a glass of orange juice that you have prepared from
frozen concentrate supplies higher levels of active vitamin C
compared to ready-to-drink styles. What's more, the vitamin C
in orange juice concentrate appears to have a longer shelf life,
once prepared, than the vitamin C in ready-to-drink styles.
RealAge Benefit:
Getting 1,200 milligrams of vitamin C per day from food and supplements
can make your RealAge as much as 1 year younger.
What are you
doing this weekend? If you put making new friends at the top of
your list, it just might help you live a longer life.
In one study,
socially isolated men had an 82% higher risk of dying from heart
disease compared to men with large networks of social support.
Expand your social circle this weekend by joining a volunteer
or recreational group in your community, or by reconnecting with
an old pal.
RealAge Benefit:
Having a good social support system of family and friends can
make your RealAge up to 3.5 years younger. Click here
If you want
to lower your risk of stroke, have someone pass the peas.
A recent study
revealed that diets high in folate-rich foods, such as green peas,
may reduce the risk of stroke. One cup of canned peas contains
about 75 micrograms of folate. Other folate-rich foods include
asparagus, black-eyed peas, sunflower seeds, and citrus fruits.
RealAge Benefit:
Getting a total of 700 micrograms of folate per day can make your
RealAge as much as 1.2 years younger. Click here
Thursday,
June 6 The Raw Deal
To get the most cancer-fighting protection from your broccoli,
eat it raw when you can.
Disease-fighting
compounds found in broccoli have been credited with protecting
against several types of cancer. However, a recent study suggests
that, compared to cooked broccoli, raw broccoli contains a higher
percentage of isothiocyanates, a type of cancer-fighting compound
found in the vegetable.
RealAge Benefit:
Eating a diverse diet that includes 5 servings of vegetables per
day can make your RealAge as much as 4 years younger.
Raising your heart rate a few times a week is a good way to lower
your risk of stroke.
Stroke is one
of the most common causes of death and disability in the U.S.
However, research suggests that regular aerobic exercise can reduce
your risk by as much as 68 percent. Pump up the aerobic capacity
of your heart and lungs by making tracks on the treadmill, taking
kickboxing classes, or practicing your breaststroke in the pool.
RealAge Benefit:
Doing stamina-building exercises for at least 60 minutes per week
can make your RealAge as much as 6.4 years younger.
Thursday,
June 13 Wet Your Whistle Often
There's something in the water--and it appears to be good for
your heart.
In a recent
study, drinking at least five glasses of water per day was shown
to reduce the risk of fatal heart attack by about 50%, compared
to drinking only two glasses per day. Drinking other fluids, such
as tea, juice, coffee, or milk, did not have the same protective
effect as drinking water.
RealAge Benefit:
Actively patrolling your health can make your RealAge as much
as 12 years younger.
If you want
the health benefits of wine without the alcohol, grab a bunch
of grapes.
A recent study
revealed that grapes, like wine, contain ample amounts of resveratrol,
a compound associated with both cancer prevention and heart health.
You'll find the highest level of resveratrol in grapes that have
not been treated with man-made fungicides, so opt for organic
grapes when you can.
RealAge Benefit:
Eating a diverse diet that includes 4 servings of fruit per day
can make your RealAge as much as 4 years younger.
Friday, June 14 Bridge Over Troubled Water
Are you facing a difficult period in your life? If so, make sure
you're spending enough time with your loved one.
A recent study
revealed that when under anxiety and duress, many people tend
to lean toward their romantic counterparts. What's more, that
closeness can act as a kind of anxiety buffer. When difficult
times come knocking on your door, soothe your spirit by setting
aside some alone time with your significant other.
RealAge Benefit:
Long-term, loving relationships can make your RealAge as much
as 6.5 years younger. Click here
It's All Complementary
If you're taking a calcium supplement, stretch its bone-building
potential by keeping a close eye on your protein intake.
Calcium and
protein appear to work together to preserve bone health. In a
recent study, people who took a calcium supplement and also got
an adequate amount of protein in their diets had the highest bone
mineral density over a three-year period. Both plant and animal
sources of protein did the trick.
RealAge Benefit:
Getting 1,200 milligrams of calcium and 400 IU of vitamin D daily
can make your RealAge as much as 1.1 years younger.
Monday, June
17 Something to Sleep On
If you're taking a daily aspirin to help keep your heart healthy,
choose the time you take it wisely.
A recent study
revealed that people who took their daily aspirin before bed experienced
a greater improvement in their blood pressure readings compared
to people who took it in the morning or late afternoon. Speak
with your doctor if you are wondering whether daily aspirin therapy
is a good health choice for you.
Choosing a calcium supplement with vitamin D may give you an extra
measure of cancer protection.
Studies suggest
that diets containing adequate amounts of vitamin D may help to
prevent colon cancer. Vitamin D appears to reduce the amount of
harmful compounds in the colon, particularly a highly toxic compound
called lithocholic acid, which the human body produces naturally.
RealAge Benefit:
Getting 1,200 milligrams of calcium and 400 IU of vitamin D daily
can make your RealAge as much as 1.1 years younger. Click here
Thursday,
June 27 Bread Basket Medicine
A high-fiber diet may do more than help keep your colon healthy.
It may help control your blood pressure, too.
Research suggests
that diets rich in soluble fiber, such as whole-grain oat cereals
or breads, may help reduce both systolic and diastolic blood pressure
readings. High blood pressure affects about 1 in 5 Americans and
can lead to premature aging of the body's major organs.
RealAge Benefit:
Keeping your blood pressure at 115/76 mm Hg can make your RealAge
as much as 12 years younger. Click here
Tuesday,
June 18 Man's Best Friend
If you want to reduce your risk of prostate cancer, be sure to
add lots of cruciferous vegetables to the menu.
Diets high
in cruciferous vegetables have been associated with a reduction
in prostate cancer risk. This vegetable family, consisting of
foods such as broccoli, Brussels sprouts, cauliflower, cabbage,
kale, and mustard and collard greens, also is an excellent source
of fiber.
RealAge Benefit:
Eating a diverse diet that includes 5 servings of vegetables per
day can make your RealAge as much as 4 years younger. Click here
Monday, July
1 Inside Out
Turning back the clock starts on the inside, and a folic acid
supplement can help.
Research confirms
that folic acid may help make your arteries younger. In a study,
when people took a folic acid supplement every day for one year,
the blood vessels lining their arteries became more elastic. Stiff
arteries can be a sign of aging and disease.
RealAge Benefit:
Getting a total of 700 micrograms of folate per day in food and
supplements can make your RealAge as much as 1.2 years younger.
Click here <http://mailer.realage.com/click?q=62-4oEiIePyU5HnayuG9XgznY79ZsRR>
to read more about this tip.
Add tomato
paste to one of your meals this week and your lungs might breathe
a sigh of relief.
Tomato paste
is a rich source of both vitamin C and magnesium, two nutrients
recently credited with helping to keep lungs healthy. Aim for
1,200 milligrams of vitamin C per day. For magnesium, women should
try to get 400 milligrams per day, while men should aim for 333
milligrams.
RealAge Benefit:
Eating a diverse diet that is low in calories and high in nutrients
can make your RealAge as much as 4 years younger. Click here
Wednesday,
July 3 HDL on My Mind
If you want to keep your mind sharp as a tack, keep your body
fit as a fiddle.
New research
reveals that having healthy levels of HDL, the good kind of cholesterol,
may help to ward off dementia in your golden years. Regular exercise
is one of the best ways to increase your blood levels of HDL.
Increasing your intake of unsaturated fat, while lowering your
intake of saturated fat, also has been shown to boost HDL.
Exercising
regularly can make your RealAge as much as 9 years younger.
Tuesday,
June 25 Dear Dairy
A little dairy in your diet may help ward off diabetes.
In a recent
study, researchers discovered that in overweight people, dairy
intake was associated with a reduced risk of insulin resistance
syndrome (IRS), a possible precursor condition to type 2 diabetes.
To keep fat and calorie intake down, choose low-fat or nonfat
sources of dairy.
Tuesday,
July 9 Greens Scene
If you want to protect yourself from breast cancer, turn over
a new leaf.
Eating leafy
greens that are high in lutein may help reduce your risk of breast
cancer. Cook up a side of spinach, kale, or collard greens for
dinner to help get your fill of this cancer-fighting antioxidant.
Mixing in a little olive oil will help your body better absorb
the lutein.
Friday, July
19 A Message on Massage
Do you think of massage as just a relaxing indulgence? Science
says it may be a boon to emotional health, too.
In a recent
study of people with low back pain, massage appeared to confer
benefits to both body and mind. People in the study who underwent
massage therapy not only experienced less back pain, but they
also experienced less depression and anxiety and enjoyed better
sleep quality compared to people using non-massage forms of relaxation
therapy.
RealAge Benefit:
Taking care of your emotional health and well-being can make your
RealAge up to 16 years younger. Click here
Adding nuts
to your daily diet may be a good way to help ward off Alzheimer's
disease.
More and more
research is suggesting that adequate dietary intakes of vitamin
E may be associated with a reduced risk of Alzheimer's disease.
Many varieties of nuts, such as almonds, hazelnuts, pistachios,
and peanuts, are excellent sources of antioxidant vitamin E.
RealAge Benefit:
Getting 400 IU of vitamin E per day can make your RealAge as much
as 1 year younger. Click here
Women who wish
for a smaller middle may want to try a weight-training program.
A recent study
revealed that older women who participated in a strength-training
program three times per week lost a significant amount of abdominal
fat as a result. Significant strength gains also were recorded
by the study participants.
RealAge Benefit:
Strength training can make your RealAge 1 year younger
Wine lovers
take heart: that glass or two each day of your favorite vintage
may be helping you to fend off colds.
In a recent
study, people who regularly drank moderate amounts of wine appeared
to experience fewer colds compared to teetotalers. Researchers
speculate that flavonoids found in the skins of grapes may be
responsible for the effect. If wine is not your style, you can
get your fill of flavonoids by eating grapes and other nutritious
fruits.
RealAge Benefit:
Moderate consumption of alcohol--one drink per day for women,
two drinks per day for men--can make your RealAge 1.9 years younger.
From: "Susan
Lark, M.D."<drlarkbroadcast2@drlark.com>
Reply-To: "Susan Lark, M.D."<drlarkbroadcast2@drlark.com>
Date: Thu, 13 Jun 2002 03:41:07 -0500
To: zihua01@earthlink.net
Subject: HRT Compliance
*********************************************************************
WOMEN'S HEALTH UPDATE FROM SUSAN LARK, M.D.
EMPOWERING WOMEN, RESTORING HEALTH
June 12, 2002
*********************************************************************
Dear Leigh,
Every year
I teach a class on menopause at Stanford University Medical School,
and I've noticed over the years that I've had to continually adjust
my statistics regarding overall use and compliance with taking
HRT. The most recent numbers show that overall, just 10 percent
of women choose to take conventional hormone replacement therapy
(HRT).
When I consider
that just one out of every ten women of menopausal age are taking
HRT, I have to ask the question why; and the answers I've heard
or read are incredibly insightful. Many women who make the choice
not to take estrogen say that their decision is based on the fact
that HRT could intensify serious pre-existing health problems,
such as uterine cancer, heavy bleeding from fibroids, severe migraine
headaches, or blood-clotting problems. Other women, free of illness,
fear that the long-term us of estrogen may accelerate the onset
of a disease, such as breast cancer. Still others state that they
would like to use estrogen, but experience terrible side effects,
such as depression, breast tenderness, or fluid retention, regardless
of their dosage. Finally, there are those women who refuse to
take HRT for philosophical reasons, even if they could benefit
from it, opting instead to pursue non-drug treatment options such
as nutritional therapies and acupuncture or acupressure.
AND WOMEN SAY...
If you are
not comfortable with using HRT, you are not alone. A study conducted
by an HMO back in 1996, looked at more than two thousand women
and found that once the women had been given a prescription for
HRT, 75 percent of them either ceased using the hormones entirely
or had significantly cut their originally prescribed dosage within
one year. Most surprising is that the majority of the women never
told their doctor about their decision.
A separate
study presented in a September 1997 Family Practice News article
states that there has never been a time in the United States when
more than 35 percent of menopausal women have opted to use HRT.
As I stated above, the most recent statistics show that HRT use
has dropped substantially, with numbers as low as 8 percent in
some parts of the country. The most common reasons the women who
were interviewed gave for stopping their HRT use were menstrual-like
bleeding, a fear that the increased hormones would increase their
risk of breast cancer, weight gain and bloating, or ineffectiveness
of the therapy to adequately control their symptoms.
AND THE DOCTOR
SAYS...
Most often,
a woman with menopausal symptoms goes to her physician and hears
that she may either choose HRT or nothing at all. Few women learn
about alternative therapies, and even fewer hear how to use lifestyle
modification to reduce menopausal symptoms and risk factors for
disease. As a result many women do not get the treatment best
suited to their needs.
Women and their
doctors need to assume more of a partnership role. Your physician
should be making health care decisions with you, not for you-especially
decisions as important as the best way to support your body and
remain vibrant after menopause. Of course, you can't participate
in the process unless you fully understand all of your options.
AND I SAY...
For those of
you who received my newsletter, my position on conventional HRT
is no secret.
For one thing, I think the roles usually assigned to conventional
HRT and complementary treatments should be reversed. In the majority
of cases, complementary treatments should be the first line of
defense. They're gentler, safer, and highly effective.
In fact, I
strongly believe that natural progesterone is a much better choice
than synthetic options (progestins). Not only does natural progesterone
rarely cause side effects (and even when it does, it is usually
just mild drowsiness), it can also help to reduce menopause-related
anxiety, irritability, and mood swings. One study published in
the British Medical Journal found that natural progesterone helped
to improve a midlife woman's ability to concentrate. Additionally,
research done by Dr. John Lee suggests that natural progesterone
can even help prevent and reverse osteoporosis.
Similarly,
a study in the April 2001 issue of the American Journal of Medicine
shows that HRT is not effective for either the prevention or treatment
of osteoporosis. The study highlights the results of the Heart
and Estrogen/Progestin Replacement Study (HERS) on osteoporosis-related
fractures. After following more than 2,700 post-menopausal women
for more than four years, researchers found that HRT use in women
over the age of 60 is unlikely to be beneficial for the treatment
of osteoporosis. In fact, HRT was found to be no more effective
in protecting women from osteoporotic fractures than the placebo.
In an earlier study, the HERS study found that HRT is also ineffective
for heart disease protection in high-risk women.
MY RECOMMENDATIONS
For women with
menopausal symptoms, I recommend taking the following daily dosages
for relief of the symptoms associated with menopause: 800 to 2,000
IUs of vitamin E per day; 40 to 80 mg of a standardized extract
of black cohosh twice a day (this dose should contain a total
of 2 to 4 mg of the active component triterpenes, calculated as
27-deoxyacteine); or 50 to 100 mg of soy isoflavones per day.
You will also
need to elevate your progesterone levels with a natural form.
Although it's available by prescription as a pill, most women
prefer to use natural progesterone as a topical cream, which is
absorbed through the skin. A typical dosage of natural progesterone
cream is 1/4 to 1/2 teaspoon applied to any clean area of the
skin twice a day. Be sure it contains 400 to 600 mg of progesterone
per ounce.
When starting
a natural therapy program, slowly taper down your HRT over a period
of a few months. This tapering down method will help to ease any
menopausal symptoms you may experience as you make the transition.
You can find my specific instructions for discontinuing conventional
HRT at http://63.73.158.58/cgi-bin/gx.cgi/mcp?p=041HAl041HDL41K3E012000mBvZSBvda.
Click on "Health Topics," then on "Perimenopause
and Menopause," then on "Making the HRT Decision,"
and finally on "Who Shouldn't Take HRT."
Here's to your
good health!
Susan M. Lark,
MD
P.S. - In the
August issue of The Lark Letter, I discuss the use of acupressure
and acupuncture to treat menopause. If you are not a subscriber
and would like to receive this issue, be sure to subscribe by
July 3, 2002. Subscribe online now, at http://63.73.158.58/cgi-bin/gx.cgi/mcp?p=041HAp041HDL41K3E012000mBvZSBvda
Dear Leigh,
After a recent
trip to my local grocery store, I was overwhelmed by the amount
of attention paid to weight-related issues. It seemed like every
news magazines was raising concerns over the "obesity epidemic"
that has been sweeping the United States over the past decade,
while the fashion magazines were offering tips and information
on weight loss. Meanwhile, the grocery aisles are filled with
low fat, fat-free, and reduced-calories options for everything
from milk and cheese to potato chips and cookies.
The most ironic
part of this scenario was that when I got home, I found that my
June 11, 2002 issue of Circulation: Journal of the American Heart
Association had arrived, and inside was an advisory from the Nutrition
Committee of the American Heart Association (AHA) on fat substitutes
and health. Specifically, Dr. Judith Wylie-Rosett looked at fat
substitutes, dietary fat intake trends, and the general makeup
and labeling of low-fat and fat-free foods. After reading Dr.
Wylie-Rosett's statement, I knew that I had to pass this insightful
and valuable information on to my readers.
BACKGROUND
In 1998, a
Calorie Control Council National Survey looked at the 5,000+ reduced-fat
and fat-free foods that had been introduced in the 1990s and set
out to determine if people were actually purchasing and consuming
these products. They found that the answer was an overwhelming
"Yes!" In fact, more than 90 percent of the population
they surveyed had consumed reduced-fat or fat-free products, with
more than half selecting either low-fat or fat-free dairy products
(milk, cheese, yogurt, etc.), salad dressings, or mayonnaise.
Nearly 35 percent reported consumption of low-fat or fat-free
margarine, chips, lean meat, and ice cream.
Feedback from
the National Health and Nutrition Examination Survey shows that
this trend toward lowering our fat consumption has been effective;
the percentage of calories from fat has dropped from 40-42 percent
in the 1950s to 34 percent in 1991. However, statistics show that
obesity rates in the United States have doubled over the past
twenty years, and that the past decade has shown a 33 percent
increase in the number of Americans with type 2 diabetes.
It is my belief
that one possible reason for this phenomenon may be the mistaken
belief that you can eat an endless supply of low-fat or fat-free
foods such as ice cream, cookies, and cakes guilt-free. What most
people don't realize is that, in many cases, the fat is replaced
with sugar and additional calories.
WHAT FAT-FREE
AND LOW-FAT REALLY MEAN
Just because
the label says fat-free doesn't mean that it doesn't contain fat.
Hard as that may be to believe, it's true. According to the Nutrition
Labeling and Education Act, any product that is labeled fat-free
must contain less than half a gram of fat per serving. While I'm
not concerned that your favorite pint of "fat-free"
frozen yogurt could have 0.4 grams of fat per serving, I am troubled
by the likelihood that it contains hundreds of grams of sugar
and calories! A product labeled as low fat has similar constraints;
it cannot contain more than three grams of fat per serving. In
both cases, manufacturers do not have to include calorie content
when making fat-free or low-fat claims.
In the case
of low-calorie and reduced-calorie labeling, products that are
labeled low-calorie cannot contain more than forty calories per
serving, while those indicated as reduced-calorie can have up
to 1/4 the calories as the full fat alternative. Similarly, foods
that are labeled as "light" may contain no more than
2/3 the calories or 50 percent of the fat of the regular product.
AND THEN THERE'S
OLESTRA
Perhaps the
most well known fat substitute currently being used is olestra,
a fat-based substitute found in snack foods such as chips. Researchers
have expressed concerns with the use of olestra. One concern is
that olestra cannot be properly broken down by pancreatic lipase
in the digestion process, and therefore is not absorbed in the
body. Another concern is that olestra may impede the absorption
of such critical nutrients as vitamins A, D, E, and K.
A third concern
involves the digestive upset, such as cramps and/or diarrhea,
that some patients have experienced after consuming products containing
olestra. Finally, researchers indicate that it is not clear how
olestra may or may not affect the absorption of certain pharmaceuticals.
WHAT'S A GIRL
TO DO?
After reading
through the document, I was very pleased to see that Dr. Wylie-Rosett
concludes, "Within the context of a healthy dietary pattern,
fat substitutes, when used judiciously, may provide some flexibility
in dietary planning." She is also quick to note that, "Factors
that affect energy balance specifically, i.e. portion control
and physical activity, are likely to have a greater impact on
weight than does the use of fat-modified products. Thus, substitution
of low-fat for full-fat products may not be effective in lowering
body weight if other strategies for weight control are not implemented."
I couldn't
agree with her more. In my practice, I have found that the only
way to lose weight and keep it off is to assess how you eat, what
you eat, and why you eat; incorporate a frequent and consistent
exercise program; and make sure that stress reduction is a part
of the process.
Specifically,
I encourage all of my patients to incorporate quality, nourishing
foods in their everyday diet. What I mean by this is women need
to eat the way our ancestors ate - close to the earth, consuming
lots of whole fresh foods. This includes vegetables; whole grains;
legumes; raw seeds and nuts; cold-water fish such as salmon, mackerel,
tuna and trout, as well as free-range meats and poultry; low acid
fruits, particularly enzyme-rich papayas and melons; and plenty
of water.
Besides trimming
your waistline, exercise has far reaching benefits - from helping
to prevent osteoporosis and breast cancer to supporting weight
management and stress relief, there isn't a system in our bodies
that doesn't rejuvenate itself with regular exercise. Even 20
minutes a day, every day, can do wonders. And don't think you
need to run five miles every day of the week. Walking, Pilates,
yoga, swimming, and biking all give you the aerobic and calorie-burning
benefits you are looking for. Even thirty minutes of gardening
can burn 150 to 200 calories!
Finally, a
good stress management program is central to your success. You
must have healthy, proactive ways to combat the stresses of life.
Some of my favorite forms of stress reduction include deep breathing,
affirmations, visualization, meditation, aromatherapy, and laughter.
When you find the form that works best for you - whatever it may
be - be sure to make it an integral part of your daily life.
If you would
like more information on my recommendations regarding diet, exercise,
or stress reduction, be
Susan M. Lark,
MD
Dear Friend,
If I kept a
list of every women over 40 who has told me she wanted to feel
younger and more energetic, it would be incredibly long! While
there are a number of nutrients you can take to boost your energy,
many of the nutrients do not provide all of the benefits of CoEnzyme
Q10 (CoQ10). This super antioxidant not only energizes your body
and protects it from premature aging, it also offers important
cardiovascular protection.
When you're
young you produce this important antioxidant in great abundance,
but as you age, your CoQ10 levels decline, providing less of the
biochemical "spark" you need to convert fatty acids
into energy. CoQ10 also offers important protection for your heart
and your entire cardiovascular system, including helping you maintain
healthy cholesterol and blood pressure levels. That's why it's
so critical to supplement with CoQ10.
Recently I
found a new, cutting edge form of CoQ10 in Europe that's more
bioavailable than any traditional CoQ10 I've ever found.
This new form
of CoQ10 was developed with a precise ratio of CoQ10 mixed with
natural soy oil " a perfect blend that completely dissolves
the CoQ10 and has been clinically shown to enhance bioavailability
and absorption. Milligram for milligram there's more CoQ10 available
to your cells.
I truly feel
that this is the best form of CoQ10 on the market today.
So I've managed to import it to the U.S. for my patients and readers,
under the Daily Balance CoQ10 label. If you're already
taking CoQ10, you'll definitely notice even more energy and enjoy
even greater heart support. And if you haven't been taking it,
you should absolutely consider doing so now.
To learn more
about this new, unique form of CoQ10 or to place your order and
receive $5 off today, click here <http://63.73.158.58/cgi-bin/gx.cgi/mcp?p=041NxJ041N_D41K3E012000mBvZSBvda>
.
To your health,
Susan Lark,
MD
P.S. The superior form of CoQ10 that I found in Europe is perhaps
one of the best super-antioxidant and heart-healthy nutrients
in existence. Its superior bioavailability will help give you
more energy, youthful vitality, and heart support than you have
ever experienced. Click here to learn more now <http://63.73.158.58/cgi-bin/gx.cgi/mcp?p=041NxJ041N_D41K3E012000mBvZSBvda>
!
While I am
thrilled that women across America have finally heard loud and
clear what I have been saying for years, it seems that as many
questions have been raised as answers given. I'd like to spend
our time together today helping you to sort out the findings of
the eye-opening study presented in the July 17, 2002 issue of
the Journal of the American Medical Association (JAMA), highlight
a few studies that have actually prophesized these findings, show
you how to wean yourself off of conventional HRT, and offer natural
solutions for relief from menopausal symptoms. Be sure to share
this information with all the women in your life.
EXPLANATION
OF THE STUDY
The study presented
in last week's issue of JAMA reported on the findings from one
part of the Women's Health Initiative (WHI), an 8.5 year project
funded by the National Institutes of Health. The WHI involves
161,809 postmenopausal women between the ages of 50 and 79 and
focuses on outlining the benefits and risks of a variety of treatments
designed to lower the incidences of several diseases, including
heart disease, breast and colon cancer, and fractures in postmenopausal
women. Of this group, 16,608 women who were healthy and had an
intact uterus participated in one part of the WHI, which tested
the effectiveness of estrogen/progestin therapy.
According to
the findings, women taking estrogen/progestin for five years or
more had an increased risk for blood clots, coronary heart disease
(CHD), strokes, and breast cancer. They did find that the treatment
decreased the risk for colorectal cancer and hip fracture.
The researchers
concluded that, "The results indicate that this regimen should
not be initiated or continued for primary prevention of CHD."
In fact, researchers felt so strongly about the negative implications
of long-term combined HRT, especially the unacceptably high risk
for breast cancer, that they ended the study three years early.
THE RESEARCH
PATH LEADING UP TO THE STUDY
While the national
media reports that the medical community is shocked and stunned
by the results of the recent JAMA study, I can't help but wonder
why. Reports on the risks associated with conventional HRT have
filled medical journals for more than twenty years. Two different
studies presented in 1975 in the New England Journal of Medicine
found that estrogen significantly increased the risk of cancer
of the uterine lining.
In a 1997 study published in the Lancet, researchers looked at
51 earlier studies involving a total of more than 161,000 women.
They concluded that conventional HRT increased the risk of breast
cancer with each year of use. Women using HRT for five or more
years were at 35 percent greater risk. In that same year, the
Medical Tribune reported that after ten years of use, ERT (replacement
therapy using estrogen alone) increased a woman's risk of dying
from breast cancer by 43 percent.
In 1998, the
Heart and Estrogen/progestin Replacement Study (HERS), focused
on the connection between conventional HRT and heart disease,
and involved nearly 2,800 postmenopausal women with an average
age of 67 who were given either a combination of estrogen/progestin
or placebo for about four years. All participants had a history
of heart disease.
The findings
of this study, which were presented in the August 19, 1998 issue
of JAMA, found that the estrogen/progestin combination did not
prevent heart attacks nor death from coronary heart disease, but
in fact, did increase the risk for clots in the veins and lungs.
Finally, in
January 2000, concerns about combined estrogen-progestin hormone
replacement treatment identified by a large National Cancer Institute
study were reported in JAMA. The study concluded that women who
took the combined treatment for five years had a 40 percent greater
chance of developing breast cancer than women taking estrogen
alone or no hormones. Similarly, other recent studies have confirmed
an even higher 60 to 70 percent increase in breast cancer risk
with the long-term use of HRT.
MY RECOMMENDATIONS
One of the
questions that has been posed in every newspaper and on every
television program since the release of the JAMA findings is "Now
What?" Many women fear that giving up HRT means a return
of dreaded menopausal symptoms such as hot flashes, night sweats,
and anxiety. For those of you who receive my newsletter, my answer
to this question is quite simple - use a combination of safe,
natural therapies like phytoestrogens, vitamins, and natural progesterone.
Not only are these complementary treatments gentle and highly
effective, they are readily available in most health food stores.
For relief
of the symptoms associated with menopause, as well as support
for your cardiovascular system and bones, I recommend taking the
following daily dosages: 400 to 2,000 IU of vitamin E per day;
80 to 160 mg of a standardized extract of black cohosh per day
(this dose should contain a total of 2 to 4 mg of the active component
triterpenes, calculated as 27-deoxyacteine); and/or 50 to 150
mg of soy isoflavones per day.
You will also
need to elevate your progesterone levels with a natural form.
Although it's available by prescription as a pill, most women
prefer to use natural progesterone as a topical cream or spray,
which is absorbed through the skin. A typical dosage of natural
progesterone cream is 1/4 to 1/2 teaspoon applied to any clean
area of the skin once or twice a day (be sure it contains 400
to 600 mg of progesterone per ounce). A typical dosage of the
spray is 5-10 sprays per day.
Unfortunately,
if you stop taking HRT cold turkey, it is likely that your menopausal
symptoms will return. Therefore, based on a program I developed
many years ago, I recommend that when starting a natural therapy
program, slowly taper down your HRT over a period of a few months.
This tapering down method will help to prevent any menopausal
symptoms from returning as you make the transition.
If you are
on estrogen only or taking two separate prescriptions (one for
estrogen, one for progestin), cut your estrogen prescription in
half each month for one or two months. Then cut back to every
other day for a month. Then cut back to twice a week for one month,
and finally to once a week for a month before you stop. As you
decrease your estrogen, begin to increase your intake of natural
estrogen substitutes like soy isoflavones, black cohosh, or vitamin
E to help cushion the estrogen withdrawal that will occur when
you stop using prescription HRT. If you are taking a separate
prescription for synthetic progestin and are on a two- or three-week
cycle with a rest period, you should finish your cycle then switch
to the natural progesterone. If you're on a continuous program
where you are taking progestin every day of the month, you can
immediately substitute the progestin for natural progesterone.
If your HRT
prescription is a single pill combination of estrogen/progestin,
cut your prescription dosage in half each month for one. Then
cut back to every other day for a month. Then cut back to twice
a week for one month, and finally to once a week for a month before
you stop. As you decrease your prescription, begin to increase
your intake of natural estrogen substitutes like soy isoflavones,
black cohosh, or vitamin E to help cushion the estrogen withdrawal
that will occur when you stop using prescription HRT. Once you
are completely weaned off your prescription and onto the natural
estrogen substitutes, you should then add natural progesterone
to your regimen to support your bone health, better sleep quality,
and improve your mood.
If you would
like more information on HRT and natural treatments of menopause
symptoms, visit my Web site at http://63.73.158.58/cgi-bin/gx.cgi/mcp?p=041Py0041P_V41K3E012000mBvZSBvda.
To learn more about discontinuing conventional HRT, go to http://63.73.158.58/cgi-bin/gx.cgi/mcp?p=041Py1041P_V41K3E012000mBvZSBvda.
Click on "Health Topics," then on "Perimenopause
and Menopause," then on "Making the HRT Decision,"
and finally on "Who Shouldn't Take HRT."
Here's to your
good health!
Susan M. Lark,
MD
P.S. In the
September issue of The Lark Letter, I will present the second
part of my four part series on breast cancer by highlighting which
fruits and vegetables can help to prevent the disease. If you
are not a subscriber and would like to receive this issue, be
sure to subscribe by August 7, 2002. To subscribe online now,
go to: http://63.73.158.58/cgi-bin/gx.cgi/mcp?p=041Px_041P_V41K3E012000mBvZSBvda
****************************HEALTHY
HINT OF THE WEEK****************************
THE PUMP
This exercise
improves blood circulation through the pelvis, thereby promoting
healthier ovarian function. It helps relieve menopausal symptoms
such as hot flashes and menopause-related anxiety. It also strengthens
the back and abdominal muscles.
1. Lie down
and press the small of your back into the floor. This allows you
to use your abdominal muscles without straining your lower back.
2. Keep your back flat on the floor and let the rest of your body
remain relaxed.
3. Slowly raise your right leg while breathing in. Make a conscious
effort to move slowly. Imagine your leg is being pulled up smoothly
by a spring.
4. Hold for a few breaths.
5. Lower your leg as you exhale.
6. Repeat this exercise with your left leg.
7. Repeat entire sequence, alternating legs, five to ten times.
Do your eyes
a favor and make blueberries a favorite fruit.
Research