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Can Online Health Information Harm You ?

2011-03-05T08:32:00.000-08:00

There are many ways in which people may harm themselves through consuming online health information. We hear good things everywhere about high protein diet in weight loss and bodybuilding, health benefits of coffee, dairy products, fruits, etc. So, if someone uses these information, won't he benefit from it ?

There are situations when people may actually harm themselves. No wonder all health websites put up a disclaimer " Use at your own risk and blah..blah ..blah". So knowing how online health information could harm might benefit people, or may be this could also cause harm. The rule of thumb for all people with any kind of disease condition ,or signs and symptom could be to " talk to your doctor regarding any health information you want to use, or you don't want to use".

1. Someone with diarrhea from food poisoning reads " Milk is good for bodybuilding and weight loss"; he goes and drinks milk resulting in worsening of his diarrhea. NIH says with regard to food poisoning, ".. avoid dairy products, which can worsen diarrhea (due to a temporary state of lactose intolerance)(1)".

2. Someone with gout reads " How to loose weight in 4 weeks at home ?". She starts the training and suffers from acute attack of gout. Mayoclinic says, ".. However, avoid fasting and rapid weight loss because these can promote a gout attack.....Also avoid high-protein diets, which can cause you to produce too much uric acid"(2).

3. A pregnant women reads "Health benefits of Coffee". She starts drinking 12 ounce cup of brewed coffee everyday. Her baby is born with low birth weight. She wonders," why ?". Mayoclinic cites, "..a large 2008 study suggests that 200 milligrams (mg) of caffeine a day — about a 12-ounce cup (354 milliliters) of brewed coffee — during pregnancy may slow fetal growth"(3).

4. Someone with kidney problem reads," High protein diet for weight loss". He starts taking protein powder and suffers kidney failure. Mayoclinic says, "..A high-protein diet may cause or worsen liver or kidney problems because your body may already have trouble eliminating all the waste products of protein metabolism"(4).

References:

1.Food Poisoning. http://www.nlm.nih.gov/medlineplus/ency/article/001652.htm.Updated: 12/10/2010 Accessed on: March 3,2011

2.Gout Diet. http://www.mayoclinic.com/health/gout-diet/MY01137 Updated: March 10,2010 Accessed on: March 3, 2011

3.Pregnancy Nutrition.http://www.mayoclinic.com/health/pregnancy-nutrition/PR00109/NSECTIONGROUP=2 Updated: March 30, 2009 Accessed on: March 3, 2011.

4.Are high-protein diets safe for weight loss? http://www.mayoclinic.com/health/high-protein-diets/AN00847 Updated:June 19, 2010 Accessed on: March 3, 2011

Originally published on our other website at http://www.ihafs.org/2011/03/online-health-information-harmful/

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Are You Sleep Deprived ?

2011-02-23T15:47:00.000-08:00

More and more research is pointing to lack of sleep as one of the reasons for the onset of several diseases. That sleep is rejuvenating, is a well known fact. There is nothing like a perfect night’s sleep, to kick start another day’s work.

We all know what happens when sufficient sleep is not available(1).
• Tendency to commit mistakes
• Increased feeling of irritation

• Friction between husband and wife
• Ill-natured towards the children
• Feeling of drowsiness
• Decreased reaction times
• Increased risk for accidents while driving
• Poor decision making capacity
• Decreased performance levels
• Finding fault with others
• Picking unnecessary and unwanted quarrels
• Decreased immune function
• Impaired memory
• Weight increase and obesity
• Acquiring hypertension(2) and diabetes(3)

Reasons for lack of sleep
Insomnia is a term associated with the condition of disturbed sleep. While there are several causes for disturbances in sleep pattern, some of them are man-made. For example, some people have a tendency to stay up late at night. On top of that, you have to wake up early for the next day schedule. This means that you will be sleep deprived. Some other reasons for lack of sleep are:

• Restless legs syndrome
• Sleep apnea
• Depression
• Polyuria associated with diabetes
• Hormonal changes as in menopause
• Disturbances in circadian rhythm as in jet lag
• Eating just before going to bed
• Exercising just before bed time
• Intake of caffeine before bed time (Drinking coffee)
• Sleeping in the presence of bright light

It is generally agreed that people need to sleep between seven and eight hours every day. The maximum amount of time spent in deep sleep is called the core sleep. This is the time when you are not aware of your surroundings. The period of core sleep varies from individual to individual, but is essential for normal health. The sleepiness gradually wears off as the period of core sleep is crossed. Generally, it is good if you wake up at least thirty minutes after the core sleep. Studies have shown that too little sleep or too much sleep can be deleterious to health(2,4). Research has shown that either of these two habits can lead to increase in abdominal fat(4) . This can also increase the risk for acquiring cardiovascular disease and diabetes. Optimum sleep is invigorating. Too little sleep or too much sleep is debilitating.

Producing ideal conditions for sleep

A tired body produces good sleep. On the other hand, too tired a body can produce only disturbed sleep. If you eat just before going to bed, your level of sleep will not be satisfactory. Good bed room environment produces good sleep. But, we pay little attention to such matters. Even the height of the pillow can influence the way we sleep. Night lamps play an important role in sleep. Too bright a light can be disturbing. Recent research also shows that sleeping in the presence of light can lead to weight gain because of disturbances in melatonin secretion. Reading a book is the best sleeping pill one can come across. The most important thing is to have a clear mind. After all, the sleep center is located in the brain. Family feuds before bed time or carrying worries from the workplace to the bed, is not going to help the cause of good sleep. The best policy is to forget the past and to look forward to a rosier tomorrow. Sleep will automatically embrace you.

References:

1. Brain Basics: Understanding Sleep:National Institute of Neurological Disorders and Stroke.http://www.ninds.nih.gov/disorders/brain_basics/understanding_sleep.htm. Last updated:May 21, 2007 Accessed on: Feb 23, 2011

2.Gottlieb DJ, Redline S, Nieto FJ et al.Association of usual sleep duration with hypertension: the Sleep Heart Health Study.Sleep. 2006 Aug 1;29(8):1009-14.

3. Gottlieb DJ, Punjabi NM, Newman AB. et al.Association of sleep time with diabetes mellitus and impaired glucose tolerance.Arch Intern Med. 2005 Apr 25;165(8):863-7.

4.Chaput JP, Després JP, Bouchard C et al.The association between sleep duration and weight gain in adults: a 6-year prospective study from the Quebec Family Study.Sleep. 2008 Apr 1;31(4):517-23.

Last Updated: Feb 23, 2011
Written by Vangeepuram Satakopan
Partially Revised by Syed K.Haque, MD
Originally published at http://www.ihafs.org/2011/02/sleep-deprived/

Sleep Deprivation: Side Effects and A Therapeutic Benefit

2011-02-02T21:41:00.000-08:00

Syed K.Haque, M.D.

Sleep is defined as " a readily reversible suspension of sensorimotor interaction with the environment, usually associated with recumbency and immobility." Most people love sleep. This is evident from the fact that one of the top popular facebook fan pages is "I love Sleep". Yet, there are many among us who deprive ourselves of sleep for a variety of reasons. Many of the ailments that we complain of may actually be the result of lack of sleep.

Effect of Sleep on Memory

Effect of sleep on memory consolidation is a subject of extensive research. The fact that sleep affects memory is pretty well established. Recent researches show that Non-REM sleep plays a mazor role in memory. REM sleep is "a stage of sleep characterized by rapid movements of the eye and low voltage fast pattern EEG. It is usually associated with dreaming". While researches on the role of sleep on memory is ongoing, evidence has accumulated showing that all stages of sleep play some kind of role in memory. Medications or conditions affecting any of the stages of sleep could affect memory(1).

An interesting case related to sleep deprivation is Libby Zion Law in New York state in 1989. It stated that residents could not work more than 80 hours a week or more than 24 consecutive hours. Zion died from complications of serotonin syndrome which was caused by a combination of meperidine and phenelzine. At that time she was just 18 years old. The error apparently happened when two residents prescribed the drug meperidine for her symptoms(2). The sleep deprived and overworked residents allegedly made an error in evaluation. At that time "the residents were exonerated of all charges by a review panel with lay and physician representation after testimony of expert witnesses. Although the Commissioner of Health concurred with this verdict, residents were charged with gross negligence by the Board of Regents, a lay panel(2)."

Recent studies have shown reduced working memory capacity among internal medicine residents who were sleep deprived during a month of call rotations(3). So would't it have been right to charge the people responsible for sleep deprivation among residents ? But in the not-so-ideal world that we live in, this is how things work. In July 2003, the Accreditation Council for Graduate Medical Education (ACGME) common duty hour standards put a cap of 80 hours per week in resident training and a 24 hour limit on continuous duty time with an additional 6 hours to maintain continuity of care and education(4).

Sleep Deprivation on Pregnancy

Sleep deprivation during pregnancy could have negative effect on the offspring. In a controlled experiment, conducted on pregnant Wistar rats to examine the effect of sleep deprivation on the offspring of pregnant rats, it was found that the offspring from sleep deprived mothers had higher blood pressure and reduced renal development(5).Other studies have found higher risk of miscarriage among sleep deprived pregnant women(6).

Sleep Deprivation increases risk of Obesity and Diabetes

Experiments have shown that sleep deprivation impairs glucose tolerance by decreasing insulin sensitivity in healthy people. In a recent study, diabetic patients were tested once after a full night sleep ,and then next after a night of just 4 hours of sleep. Sleep deprived with just 4 hours of sleep, they showed increased insulin resistance the following day(7). This suggests that people with diabetes should be encouraged to get complete sleep as part of lifestyle changes to help maintain proper glucose control.

Studies have found that obese people report less sleep than those with normal body mass index.Though, this has not been true for the extremely obese ones with BMI > 40(8). These studies suggest investigating if lack of sleep could be one of the causes of obesity.

A Therapeutic Use of Sleep Deprivation

Sleep deprivation has proved to be a very powerful antidepressant showing antidepressant effect within hours in 40-60% of depressed patients.But in more than 80% of such patients, depression strikes again after the recovery night (9).

References:

1. Rauchs G, Desgranges B, Foret J et al.The relationships between memory systems and sleep stages.J Sleep Res. 2005 Jun;14(2):123-40.
2. Spritz N.Oversight of physicians' conduct by state licensing agencies. Lessons from New York's Libby Zion case.Ann Intern Med. 1991 Aug 1;115(3):219-22.
3.Gohar A, Adams A, Gertner E et al.Working memory capacity is decreased in sleep-deprived internal medicine residents.J Clin Sleep Med. 2009 Jun 15;5(3):191-7.
4.ACGME Duty Hours Standards Fact Sheet.http://www.acgme.org/acWebsite/newsRoom/newsRm_dutyHours.asp Updated: No Update. Accessed Jan 31, 2011.

5.Thomal JT, Palma BD, Ponzio BF et al. Sleep restriction during pregnancy: hypertension and renal abnormalities in young offspring rats.Sleep. 2010 Oct 1;33(10):1357-62.

6. Samaraweera Y, Abeysena C.Maternal sleep deprivation, sedentary lifestyle and cooking smoke: Risk factors for miscarriage: A case control study.Aust N Z J Obstet Gynaecol. 2010 Aug;50(4):352-7.
7.Donga E, van Dijk M, van Dijk JG et al.Partial sleep restriction decreases insulin sensitivity in type 1 diabetes.Diabetes Care. 2010 Jul;33(7):1573-7.
8.Vorona RD, Winn MP, Babineau TW, Eng BP, Feldman HR, Ware JC.Overweight and obese patients in a primary care population report less sleep than patients with a normal body mass index.Arch Intern Med. 2005 Jan 10;165(1):25-30.
9.Hemmeter UM, Hemmeter-Spernal J, Krieg JC.Sleep deprivation in depression.Expert Rev Neurother. 2010 Jul;10(7):1101-15.

Last updated: Feb 2, 2011

The copyright of the health article, "Sleep Deprivation: Side Effects and A Therapeutic Benefit," in "Interesting Health Articles" is owned by Syed K.Haque, M.D. Permission to republish this article in print or online must be granted by the author in writing.

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Is Green Tea good for health?

2011-01-30T21:08:00.000-08:00

Kiran Asif

The health effects of tea have been examined ever since the first infusion of Camellia sunensis about 4700 years ago in China .The legendary emperor Shennong claimed in The Divine Farmer,s Herb-Root Classic that Camellia sinensis infusions were useful for treating conditions including tumors ,abscesses, bladder ailments and lethargy.

Some studies have been made of the other types of tea derived from Camellia sinensis, such as white, oolong and black tea. Green tea has been claimed to be helpful for atherosclerosis, LDL cholesterol , cancer , inflammatory bowel disease , diabetes ,liver disease ,weight loss ,neurodegenerative diseases and even halitosis.

What makes green tea so special?

The secret of green tea lies in the fact it is rich in catechin polyphenols, particularly epigallocatechin gallate (EGCG). EGCG is a powerful anti-oxidant: besides inhibiting the growth of cancer cells, it kills cancer cells without harming healthy tissue.

Other Benefits:

Increases metabolic rate:

Clinical trials conducted by the University of Geneva and the University of Birmingham indicate that green tea raises metabolic rates, speeds up fat oxidation and improves insulin sensitivity and glucose tolerance.

Lowers chances of cognitive impairment:

A 2006 study showed that elderly Japanese people who consumed more than 2 cups of green tea a day had a 50 percent lower chance of having cognitive impairment, in comparison to those who drank fewer than 2 cups a day, or who consumed other tested beverages .This is probably due to the effect of EGCG, which passes through the blood-brain barrier.

Effects on HIV:

A recent study appearing in the Journal of Allergy and Clinical Immunology was the subject of an article on BBC News. It stated that epigallocatechin gallate (EGCG) found in green tea can lead to the inhibition of HIV binding and may be used as a complementary therapy for HIV patients, but qualified it by noting that "It is not a cure, and nor is it a safe way to avoid infection, however, we suggest that it should be used in combination with conventional medicines to improve quality of life for those infected.

Effects on inflammatory bowel disease (IBD):
The polyphenols in green tea have been shown to reduce intestinal inflammation in mouse models of IBD.

For Burning of calories:

New evidence is emerging that green tea can even help dieters. In November, 1999, the American Journal of Clinical Nutrition published the results of a study at the University of Geneva in Switzerland. Researchers found that men who were given a combination of caffeine and green tea extract burned more calories than those given only caffeine or a placebo.

Prevent tooth decay:

Green tea can even help prevent tooth decay! Just as its bacteria-destroying abilities can help prevent food poisoning, it can also kill the bacteria that cause dental plaque.

Harmful Effects :

To date, the only negative side effect reported from drinking green tea is insomnia due to the fact that it contains caffeine. However, green tea contains less caffeine than coffee: there are approximately thirty to sixty mg. of caffeine in six - eight ounces of tea, compared to over one-hundred mg. in eight ounces of coffee.

The copyright of the health article, "Is Green Tea good for health?," in "Interesting Health Articles" is owned by Kiran Asif, a pharmacy student. Permission to republish this article in print or online must be granted by the author in writing.

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CPR: A Lifesaving Action

2011-01-06T15:12:00.000-08:00

Syed K.Haque, M.D

Recently, it was reported that Michael Jackson's doctor didn't know CPR. Perhaps, he didn't follow the standard CPR procedure. He used one hand technique which is used in children under 8 years of age. Secondly,CPR should be done on a hard surface. As Michael Jackson was lying on his soft bed, he used his other hand behind his back to make up for hard surface. It's reported that he is a cardiologist. He didn't move him to the floor. Whatever the truth is or whatever his reasons were , let us learn the standard CPR technique for the untrained.

In adults, chest compression is the most important part of CPR. During cardiac arrest, heart stops pumping blood. High quality chest compression squeezes blood out of non-contracting heart to the vital organs. Thus, you keep the vital organs alive till helps arrive. Sometimes heart comes out of the arrest and starts pumping blood normally. Everyone should know this technique.

Visit http://handsonlycpr.org/ of American Heart Association

The copyright of the CPR video, "CPR. A lifesaving action.," in "Interesting Health Articles" is owned by American Heart Association. American Heart Association encourages us to help save life by spreading the word.

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Can Choosing the Right Friends Keep You Healthy?

2011-01-01T09:52:00.000-08:00

Dr.Kristie Leong

If you want to stay healthy, choose the right friends. According to a new study published in the International Journal of Behavior Nutrition and Physical Activity, having healthy friends could boost your personal health.

Choose the Right Friends to Stay Healthy?

Researchers polled over 3600 young and middle-aged Australian women about their eating habits and their physical activity level. They also inquired about the health habits of their close friends. Not surprisingly, women who hung out with healthy friends were more likely to practice good health habits themselves. Is good health contagious?

The Benefits of Having Healthy Friends

Other studies show that having healthy friends is associated with better personal health. According to a study published in the New England Journal of Medicine, people who have friends who becomes obese are 57% more likely to pack on the pounds themselves. At the other end of the spectrum, people who have a close friend who loses weight are more likely to shed a few pounds.

This shouldn’t be surprising since people who spend a lot of time together share meals and snacks, and if one friend adopts a healthy eating style, the other is more likely to follow suit. Friends also share activities and a physically active friend can be a great source of motivation. There’s also the spirit of competition at work and the desire to “fit in with the group”, so that a person with skinny friends may alter their eating habits to be more acceptable to their buddies.

Stay Healthier By Hanging Out with Healthy People

If your close friends are overweight, inactive or unconcerned about their health, they may be subtly influencing your own health habits, especially if you spend time eating out together. Is it time to find some healthier role models?

Why not join a walking or running club in your area and get to know some people who value health and fitness? Take a class at the local YMCA or a healthy cooking class, and team up with people who will motivate you to live healthier. Don’t give up your old friends. Live healthier, and inspire them to do the same. In this way, everyone wins.

The Bottom Line?

To stay healthy, hang out with more people who value health and fitness – and then spread it to others. Good health really is contagious.

References:

Medical News Today. “Healthy Behavior Through Peer Pressure”

The copyright of the health article, "Can Choosing the Right Friends Keep You Healthy?," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

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Drink Tomato Juice for Healthy Bones?

2010-12-14T06:24:00.000-08:00

Milk’s not the only drink that builds healthy bones. According to new research published in the journal Osteoporosis International, drinking tomato juice reduces the risk of osteoporosis too. Is sipping tomato juice twice a day the key to healthy bones?

Drink Tomato Juice for Healthy Bones?

Tomatoes and tomato juice are a rich source of natural plant compounds called lycopenes. This member of the carotenoid family of phytonutrients has already been recognized for its health benefits. Lycopenes in tomatoes may lower the risk of heart disease, and some studies show they prevent prostate cancer - although recent studies have called this into question. Nevertheless, lycopenes are a good source of cell-protective antioxidants – and tomato juice is one of the best sources of lycopene around.

The Power of Lycopenes in Tomatoes

When researchers gave sixty post-menopausal women tomato juice, a lycopene supplement, a combination of the two, or a placebo for four months, they made some interesting observations. The women who received the lycopene supplement, the tomato juice, or a combination of the two had significant increases in the amount of lycopene in their blood. This isn’t surprising since the women were drinking tomato juice or taking a lycopene supplement.

What’s more interesting is the women who drank tomato juice or took the lycopene in supplement form had lower markers for bone breakdown in their blood as well as greater antioxidant capacity. These factors are both important for healthy bones and for reducing the risk of osteoporosis.

Prior to giving them lycopene supplements or tomato juice, the women were asked to avoid eating any tomato products for thirty days. During this time, they found a chemical in their blood stream that serves as a marker for bone breakdown – more evidence that lycopene is important for healthy bones.

Lycopenes in Tomatoes: How Much Do You Need for Healthy Bones?

According to this study, drinking two glasses of tomato juice a day can improve bone health and reduce the risk of osteoporosis. What about eating raw tomatoes? This wouldn’t necessarily have the same benefit. Lycopene are most readily absorbed when they’re processed, so tomato juice, tomato sauce and ketchup are better sources than raw tomatoes.

Drink Tomato Juice for Healthy Bones: The Bottom Line?

Don’t give up milk. It has the calcium the body needs to build stronger bones, but add more lycopenes to your diet by drinking tomato juice too. Give your bones the nutrients they need to keep you standing tall for a lifetime.

References:

Beverage Daily website. “Tomato Juice Can Reduce Osteoporosis, Claims Study”.

The copyright of the health article, "Drink Tomato Juice for Healthy Bones?," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

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Does Walking Prevent Loss of Brain Volume?

2010-11-12T17:18:00.000-08:00

A brisk walk not only gets your blood pumping and tones your heart - it could save your brain too. According to new research published in the journal Neurology, taking a daily walk prevents brain atrophy and the loss of brain volume that goes along with aging. So, if you want to hold onto your gray matter, it’s time to lace up the walking shoes.

Does Walking Prevent Loss of Brain Volume?

In a retrospective study, researchers looked at the exercise habits of 299 older people with normal brain function. Nine years later, their heads were scanned using MRI to quantify their brain size and volume. Four years later, their memory and cognition were tested.

The results?Healthy, older individuals who walked six to nine miles per week had larger amounts of gray matter than those who walked less – or didn’t walk at all.

Gray matter is the portion of the brain associated with intelligence and higher learning. A greater amount of gray matter is correlated with better cognitive function.

Even though walking up to nine miles a week preserved gray matter and prevented loss of brain volume in this study, walking additional miles didn’t add additional benefits. So, there seems to be a law of diminishing returns when it comes to walking and brain health.

Does Walking Preserve Memory and Cognitive Function Too?
Individuals who walked between six and nine miles per week, not only had more gray matter, but that additional gray matter helped to maintain their cognitive function and preserve memory. Regular walkers cut their risk of cognitive problems and memory impairment by half. Pretty impressive for walking only a mile a day.

Prevent Loss of Brain Volume and Save Your Brain by Walking
What does this mean? Taking a brisk stroll –a mile a day – helps preserve gray matter and prevent loss of brain volume. Who wouldn’t want that? Since the average person walks around three miles-per-hour, this translates into a twenty minute walk daily – and if you do it outdoors, you’ll get vitamin D as well.
The bottom line?Don’t underestimate the power of walking.it’s a great stress-reliever that could save your brain as well.

References:
Medscape.com. "Walking Maintains Brain Volume, Prevents Cognitive Impairment"

The copyright of the health article, "Does Walking Prevent Loss of Brain Volume?," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

If you have time and are interested then check out Guide to Life Long Brain Health : Improve your mood, memory and metabolism with the four cornerstones of brain fitness.
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Why You Shouldn't Use a Night Light

2010-10-14T18:06:00.000-07:00

Dr.Kristie Leong
Do you feel more secure when you leave on a night light? It may be comforting to have some light in the room, but sleeping with light shining at night could be harmful to your health. How? By altering natural circadian rhythms that regulate bodily functions and help to keep cancer cells in check.

Why You Shouldn’t Use a Night Light

Researchers exposed two groups of mice to periods of light and darkness. One group of mice received twelve hours of daylight and twelve hours of darkness. The other group was exposed to twelve hours of light, but one hour of darkness was replaced with an hour of light. The results? That single hour of light, at a time the mice would normally have been in darkness, led to changes in cell division and gene expression that could increase the risk of cancer.

It’s not just mice that may suffer the health effects of light at night. Studies show that women who are exposed to light at night, by working night shifts or living in neighborhoods with lots of street lights, have a higher risk of breast cancer. This raises the concern that exposure to light at night could play a significant role in a variety of human cancers.

Why Is It Important to Sleep in Darkness?

At night, the body produces melatonin, a hormone secreted by the tiny pineal gland located in the brain that helps to regulate the sleep-wake cycle. Melatonin production is shut down when a person is exposed to light at night – even in small amounts. Melatonin plays an important role in suppressing cancerous tumor formation by stopping their replication and ability to grow. It does this by blocking the action of a fatty acid called linoleic acid, a fatty acid needed for tumor growth.

Melatonin production may suppress a variety of different types of tumors including breast and colon cancers – and a night light interferes with the production of the melatonin needed to keep these tumor cells in check.

Should You Use a Night Light?: The Bottom Line

Unless you’re terrified by the dark or at an increased risk of falling, it’s a good idea to cut off the night light and sleep in complete darkness. Even small amounts of light from cell phones, computers, and alarm clocks can shut down melatonin production. Do your health a favor and switch off the night light - for good.

References:

Journal of the National Cancer Institute online. "Light at Night, Shiftwork, and Breast Cancer Risk"
On Fitness. July/August 2010. page 10.

The copyright of the health article, "Why You Shouldn't Use a Night Light," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

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Is It Smart to Take Vitamins on an Empty Stomach?

2010-10-10T10:31:00.000-07:00

By Dr.Kristie Leong

It’s best to get vitamins and minerals from natural food sources rather than from supplements.Unfortunately, not everyone eats a healthy diet – and some people need vitamin or nutritional supplements for medical reasons. If you have to take them, should you take vitamins with food or on an empty stomach?
The Problem with Taking Vitamins on an Empty Stomach

Taking vitamins on an empty stomach causes some people to experience nausea and indigestion. This is especially true if you take too many at one time. Iron and the B-complex vitamins are most likely to cause nausea if you take them on an empty stomach – although any vitamin or supplement can do it. This is why many sources tell you to take most vitamins with food - with a few exceptions.

Don’t Take These Vitamins with Food

If you’re taking iron for iron deficiency anemia, it’s best to swallow it on an empty stomach, because foods that are high in fiber, oxalates, or tannins (in tea) can reduce absorption of iron. Others such as zinc, magnesium, and calcium also reduce the amount of iron the body absorbs. On the other hand, taking it with orange juice is a good idea, since vitamin C increases iron absorption.

Unfortunately, iron is one of the most likely of the vitamins and minerals to cause nausea. To reduce nausea, take it in divided doses several times a day, rather than a single dose. If you still have stomach upset, take it with small amount of a food that’s low in fiber – but don’t take iron supplements unless your doctor recommends it. Not everyone needs additional iron, and too much iron can cause health problems.

Other supplements you should take on an empty stomach are probiotics and digestive enzymes. It’s best to take B-complex vitamins on an empty stomach, but if they cause nausea, take them with a small amount of food.

Take These Vitamins with a Food That Contains Fat

If you supplement with fat-soluble vitamins including vitamins A, D, E, or K, take them with a meal that contains a little fat. These vitamins require fat for absorption. If you take them on an empty stomach or with a meal that’s free of fat, you may not get the full benefits.

Taking Vitamins on an Empty Stomach: The Bottom Line

It’s best to take most vitamins with food, since they can cause nausea when you take them on an empty stomach, but take iron, probiotics, digestive enzymes, and B-complex vitamins on an empty stomach whenever possible.

References:

Merck Manual. Eighteenth Edition. 2006.

The copyright of the health article, "Is It Smart to Take Vitamins on an Empty Stomach?," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

If you have time and are interested then check out Guide to Life Long Brain Health : Improve your mood, memory and metabolism with the four cornerstones of brain fitness.
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A Little Hunger Helps You Avoid Sleepiness During the Day

2010-09-28T16:05:00.000-07:00

Dr.Kristie Leong
Are you constantly struggling to stay awake at work or in class? Many people have this problem – and there may be a simple solution. If you’re eating a large meal during the day, it could be causing you to nod off and not get your work done. According to a new study, being hungry may help a person avoid feeling tired and sleepy during the day.

Does Being Hungry Reduce Sleepiness During the Day?

Recently, researchers at Washington University found that starving fruit flies need less sleep. In fact, these sleep-deprived flies were able to stay awake almost three times as long as well-fed fruit flies. Scientists believe this makes sense since a fruit fly that’s starving needs to stay alert to find the food it needs to survive.

Does the same hold true for humans? Small studies show that humans who are fasting sleep less. This may be due to the fact that fasting increases levels of the stress hormone cortisol, which triggers greater wakefulness and alertness.

The researchers in this study also found that starved fruit flies exhibit changes in the way they metabolize fats in response to food deprivation, which could made them better able to function without sleep. This alteration in fat metabolism may play a role in regulating sleep in fruit flies.

Being Hungry and Sleepiness in Humans

Fruit flies that are deprived of food are able to stay awake without suffering serious brain drain, but the same may not be true in humans. Most humans find it hard to focus on school or work when they’re hungry and are likely to divert their attention towards finding a good meal – rather than listening to the instructor or their boss. For this reason, starvation isn’t a good tactic for staying awake in class - or being more productive at work.

So what is the best approach? To avoid sleepiness during the day, it’s best not to eat a large breakfast or lunch – but, instead, eat a series of small meals or healthy snacks during the day. A large meal diverts blood flow away from the brain and towards the digestive tract to digest the recently eaten food. Eating foods that are high in carbohydrates further aggravates this problem by increasing serotonin levels in the brain - which causes drowsiness.

Avoiding Sleepiness during the Day: The Bottom Line?

If you’re struggling to stay awake during the day, don’t eat a large meal – especially one high in carbohydrates. Eat four or five protein-rich, nutritious snacks instead - to keep your insulin levels under control and send more blood flowing to your brain instead of your stomach. Try taking a brisk walk if you start to feel sleepy, but make sure it’s not to the nearest vending machine.

References:
Medical News Today. "Being Hungry May Provide A Way To Stay Awake Without Feeling Groggy Or Mentally Challenged"

The copyright of the health article, "A Little Hunger Helps You Avoid Sleepiness During the Day," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

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The Health Risks of Reheating Rice

2010-09-02T16:29:00.000-07:00

Dr.Kristie Leong

Image Credit : CDC/ Courtesy of Larry Stauffer, Oregon State Public Health Laboratory

Have you ever brought home leftovers from a Chinese restaurant to enjoy the next day? If you included rice in your take-home container, you may want to reconsider. Reheated rice could be a quick path to food poisoning.

Why You Shouldn’t Reheat Rice

No one likes to waste food, which is why so many people bring home their
leftover rice to eat the following day. Few Chinese food lovers think of rice as being a food likely to cause foodborne illness, but it is, especially if it’s improperly handled.

Raw rice may contain spores of bacteria called Bacillus cereus. These spores form to protect the bacteria from heat and other outside influences, and they aren’t easily destroyed - even by cooking. Even though Bacillus cereus spores aren’t readily eliminated by cooking, eating rice is unlikely to cause food poisoning if the rice is kept hot before serving - and not allowed to sit around on a counter at room temperature. If this happens, the spores can germinate into active bacteria. For this reason, rice should always be served immediately after it’s prepared.

Does Reheating Rice to a High Temperature Kill the Bacteria?

Bacillus cereus spores aren’t easily destroyed by heat, so even if you reheat rice to a high temperature, you won’t necessarily kill them - and the heat can actually activate them so they’re able to cause food poisoning. The only way to avoid this problem is to cook rice thoroughly and cool it very quickly before storing it in the refrigerator – without letting it cool down to room temperature slowly. If it’s done properly, it’s safe to reheat rice no more than one time, but make sure it’s heated thoroughly.

What are the Symptoms of Rice Food Poisoning?

The bacillus cereus bacteria that cause rice food poisoning produce an enterotoxin that causes vomiting or diarrhea. If a person is unfortunate enough to ingest some of the spores, symptoms of nausea and vomiting usually appear pretty quickly – within four or five hours. There’s another form of rice food poisoning from bacillus cereus that takes longer to develop (eight to twenty hours) and mainly has symptoms of diarrhea and abdominal cramping.

Don’t Reheat Rice from a Restaurant

Bringing home rice is dangerous, especially if you don’t know how it was prepared. The rice has the opportunity to set at room temperature before it can be refrigerated, which allows the spores to germinate. If you take home leftovers from a Chinese food restaurant – or any other restaurant – leave the rice behind. That includes fried rice, which is the culprit in many cases of rice food poisoning. Don’t take chances with your health by reheating restaurant rice at home.

References:

Merck Manual. Eighteenth Edition. 2006.
CDC website.

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Can Inflamed Gums Lead to Alzheimer's Disease?

2010-08-23T13:32:00.000-07:00

By Dr.Kristie Leong

Image Credit: Ciell (Picture shows a room for controlled multisensory stimulation therapy for Alzheimer patients)
What does oral hygiene have to do with your brain? Plenty - according to new research from New York University. Their team of dental researchers recently found that red, inflamed gums could increase the risk of Alzheimer’s disease – and, possibly, other degenerative diseases of the brain as well.

Inflammation of the Gums and the Risk of Alzheimer’s Disease

NYU researchers looked at data on 152 study participants who were part of the Glostrop Aging Study, a study which followed Danish women and men over a twenty year period, from age fifty to age seventy. To test their brain skills, they performed cognitive testing on these men and women - both at age fifty - and again at age seventy and ninety. When they tested them at age seventy, they found a striking association between the degree of gum inflammation they had and their performance on these cognitive tests.

The men and women who had the most periodontal inflammation when tested at age seventy were nine times more likely to perform poorly on cognitive testing. It seems less likely that another variable or risk factor accounted for these results since researchers controlled for other risk factors for Alzheimer’s disease and gum disease.

Do Red, Inflamed Gums Spell Whole Body Trouble?

Research clearly shows that problems associated with inflammation of the gums aren’t just confined to the mouth. Red, inflamed gums increase the risk of heart disease and type 2 diabetes – and, possibly, other diseases as well. Gum disease could spell big trouble for those who don’t treat it in a timely manner.

Why Does Inflammation of the Gums Increase the Risk of Alzheimer’s Disease?

Researchers still don’t know why red, inflamed gums increase the risk of cognitive problems; but some studies have measured higher levels of periodontal disease inflammatory markers in patients with Alzheimer’s dementia. It may be that the inflammatory response the body turns on to fight gum disease also affects brain tissue in a negative way. Other studies show that inflammation plays an important role in the pathogenesis of Alzheimer’s disease.

The Bottom Line: Treat Inflamed Gums

If you have red, inflamed gums or other signs of gum disease, see a dentist. Even if you don’t have red, inflamed gums, get six month dental check-ups and be aware of the symptoms of gum disease such as redness, tenderness, swelling, bleeding of the gums - and bad breath. Take these symptoms seriously if you value your brain. You only have one. Keep it healthy.

References:

Medical News Today. "Link Between Gum Inflammation And Alzheimer's Disease Supported By New Evidence From NYUCD"
Neurobiol Aging. 2000 May-Jun;21(3):383-421.

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If you have time and are interested then check out The Alzheimer's Answer Book: Professional Answers.
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Walking on Cobblestones Lowers Blood Pressure

2010-08-19T09:19:00.000-07:00

Dr.Kristie Leong

Image Credit: ButtocksMaven

Can walking on cobblestones make you healthier? It sounds unlikely, but there’s some research to back it up. According to a study published in the Journal of the American Geriatrics Society, cobblestone walking helps to lower blood pressure – and could help older people stay on their toes.

Walking on Cobblestones: What are the Health Benefits?

According to Chinese medicine practitioners, cobblestone walking activates acupressure points on the bottom of the feet, which helps to reduce blood pressure, improve sleep, and lower stress levels. China has a variety of cobblestone walkways for this purpose, and people who live in China seek them out for a daily walk.

Cobblestone Walking is Put to the Test

In a randomized trial, researchers used special mats, made to reproduce walking on a cobblestone path - to duplicate the effects of cobblestone walking. A group of people over the age of sixty was asked to walk on the mat for an hour three times a week for a total of four months. Another group was asked to walk on a flat surface without cobblestones for the same amount of time.

At the end of this sixteen week study, the group that walked on the cobblestone mats had lower blood pressure scores and showed significant improvement in their balance. Many older people have balance problems - which increases their risk of falling. Walking on cobblestones could be a way to improve balance in older people – and help them stay more active.

How to Cobblestone Walk

Cobblestone walking mats are available online. The “stones” are made of molded plastic, which reduces the risk of injury from the rough edge of a real stone. Most experts recommend walking on the mat for thirty minutes a day. To make a complete cobblestone walking path, buy several mats and connect them together in a way that pleases you. To get maximal effects, walk on the mats without shoes. Most people find the sensation of the cobblestone under their feet to be soothing and relaxing. You can even cobblestone walk while watching television.

Walking on Cobblestones: The Bottom Line?

More research is needed, but cobblestone walking appears to have health benefits, particularly for older people. At the very least, it’s a good way to relieve stress – and stay active at the same time.

References:

Dr. Weil website. "Cobblestones: A Chinese Way to Walk?"
Science Daily website. “Oregon Study Confirms Health Benefits of Cobblestone Walking for Older Adults”.

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If you have time and are interested then check out The DASH Diet Action Plan: Based on the National Institutes of Health Research: Dietary Approaches to Stop Hypertension.(Ebook)
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Does Too Much Pregnancy Weight Lead to a Fat Baby?

2010-08-16T09:45:00.000-07:00

Dr.Kristie Leong

Image Credit : Guido "random" Alvarez
Pregnancy is a time when women feel entitled to eat a little more than they usually do - after all, they’re eating for two. But even a woman carrying a child needs to be conscious of calorie consumption. A recent study shows that women who gain too much pregnancy weight may be sentencing their newborn baby to a lifetime of obesity.

The Effects of Too Much Pregnancy Weight on the Unborn Baby

In a study published in the journal Lancet, researchers looked at the effects of weight gain during pregnancy on a baby’s birth weight. They analyzed statistics on
over 500,000 women and more than a million offspring using birth registry information collected over a
fourteen year period. To reduce the effects of genetics, they included birth weights from repeat pregnancies in the same mother.

What did they find? Weight gain during pregnancy was strongly correlated with a newborn baby’s birth weight. Moms with more pregnancy-related weight gain had heavier babies. In fact, a newborn baby’s birth weight increased by a quarter of an ounce for every 2.2 pounds its mom gained during pregnancy.

Too Much Pregnancy Weight: Are Heavier Babies at Higher Risk for Health Problems?

Heavier babies may be at greater risk for obesity later in life – although studies have been inconsistent on this. Even more disturbing is some studies show that heavier babies have a higher risk of cancer during childhood - and as adults. This may be because heavier babies have higher levels of insulin-like growth factor, a hormone that’s correlated with a greater risk of some types of cancer. Too much pregnancy weight gain also makes delivery more of a challenge and increases the risk of a mom needing a caesarian section. It also increases the risk of gestational diabetes in moms-to-be.

How Much Weight Gain during Pregnancy is Ideal?

The Institute of Medicine recommends that women of normal weight gain between 25 and 35 pounds during the course of a pregnancy. Women who are underweight can safely gain up to 40 pounds, but women who are overweight should keep weight gain between 15 and 25 pounds. Obese women should put on between 11 and 20 pounds.

To avoid too much weight gain during pregnancy, it’s smart to schedule a few sessions with a nutritionist. Pregnancy isn’t a time to diet or restrict calories excessively, so it’s important to strike a happy caloric balance - which can be tricky.

Tips to Avoid Too Much Weight Gain During Pregnancy

Pregnant women should avoid processed foods and choose nutrient dense ones such as lean protein, whole grains, and fresh, organic produce. Moderate exercise, such as walking, prevents excess weight gain during pregnancy but should be done under the care of a doctor. Surprisingly, most women only need an additional 200 to 300 calories a day during pregnancy – so being “with child” isn’t a good excuse to bring out the carton of chocolate ice cream. Better to munch on fruits and vegetables instead.

References:

Medical News Today "Weight Gain During Pregnancy Increases Weight Of Child Independent Of Genetic Factors"
Cancer Epidemiology, Biomarkers & Prevention. January 2006 15; 1

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Does the Capsaicin in Chili Peppers Lower Blood Pressure?

2010-08-14T08:27:00.000-07:00

Dr.Kristie Leong

Image Credit: United States Department of Agriculture
Good news for spicy food lovers! According to a new study, an ingredient in chili peppers called capsaicin could help to lower blood pressure - naturally. Capsaicin is the red hot ingredient that gives chili peppers its fire – and motivates Mexican food lovers to seek out another bowl of hot salsa.

Capsaicin in Chili Peppers to Reduce Blood Pressure

In this study published in the journal Cell Metabolism, researchers found that capsaicin in chili peppers lowers blood pressure in rats by causing their blood vessels to relax. It does this by activating special channels called TRPV1 channels. When these channels are activated, cells lining the arteries called endothelial cells release more nitric oxide. Nitric oxide helps to open up blood vessels - so the blood can flow more easily through the vessels. Nitric oxide is the same chemical that’s responsible for the blood pressure lowering effects of dark chocolate. How about a spicy hot chocolate with that salsa?

Other Health Benefits of Capsaicin

Capsaicin in chili peppers has other health benefits as well. Research shows that the capsaicin in hot, spicy foods not only suppresses appetite, but boosts metabolism too – so the body burns more fat.

Eating capsaicin-rich foods also helps to prevent oxidation of LDL cholesterol - and lowers triglyceride levels. It also keeps platelets from clumping together, which could increase the risk of a heart attack or stroke.

Anyone who’s ever bitten into a hot chili pepper knows how quickly it clears the sinuses. Plus, recent studies show that the capsaicin in chili peppers increases insulin sensitivity – and may help diabetics better control their blood sugar levels. It’s even being researched as a treatment for prostate cancer.

Should You Take a Capsaicin Supplement to Lower Blood Pressure?

Capsaicin seems to have positive health benefits, but it’s not a good idea to take it as a supplement at this point. This study was done in rats – and human research is needed to confirm the blood pressure lowering effect seen in mice. In addition, some studies show that high doses of capsaicin increase the risk of gastric cancer. Until more is known, it’s best to get the benefits of capsaicin from food sources – such as red chili peppers and hot salsa instead.

References:

Nutraingredients.com website. "Research links chili compound to lower blood pressure"
World’s Healthiest Foods website.

The copyright of the health article, "Does the Capsaicin in Chili Peppers Lower Blood Pressure?," in "Interesting Health Articles" is owned by Dr.Kristie Leong M.D. Permission to republish this article in print or online must be granted by the author in writing.

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Calcium Supplements May Increase the Risk of Heart Attack

2010-08-12T07:19:00.000-07:00

Dr.Kristie Leong

Image Credit: Ragesoss
If you pop a calcium supplement into your mouth every morning, you may want to reconsider the wisdom of doing this. It may be good for your bones, but a new study shows that taking calcium supplements could increase the risk of heart disease.

Calcium and Heart Disease: Is Taking Calcium Supplements a Risk?

In a study published in the British Medical Journal, researchers carried out a meta-analysis of eleven different studies involving 12,000 people - looking at calcium and heart disease risk. They found that men and women who took calcium supplements had a thirty percent higher incidence of heart disease and heart attack. This held true only for people taking calcium in supplement form, not those who got their calcium through dietary sources.

Why Would Taking Calcium Increase the Risk of Heart Disease?

When a person takes in too much calcium, it may be deposited in arteries and vessels that supply blood to the heart. When this calcium combines with cholesterol, atherosclerosis or hard plaques can form in the arteries. If conditions are right, these plaques can rupture, which can lead to a heart attack or stroke. Not a good situation for the person unfortunate enough to experience it.

Should You Take Calcium Supplements?

This meta-analysis isn’t the final word on the issue of calcium and heart disease, but it does raise questions about the risks of taking calcium supplements – especially for older people, who are at greater risk for heart disease. The problem is many people don’t get enough calcium in their diet, which can increase the risk of osteoporosis and fractures. Calcium and vitamin D play an important role in maintaining healthy bones. What’s the solution?

Take Calcium Supplements or Get It Naturally?

The safest option is to get calcium naturally – through foods. Most people need between 1,000 and 1,200 milligrams of calcium a day. A cup of low-fat yogurt has 400 milligrams of calcium, while a cup of skim milk has 325 milligrams. Two cups of milk and a cup of yogurt should supply the calcium requirements of most people. Other good sources of calcium include cheese, sardines, and calcium-fortified cereals and orange juice.

It may be difficult for some groups of people, like vegans who don’t eat dairy, to get enough calcium through diet alone. Tofu and green, leafy vegetables are good sources of calcium, but it can be a challenge for some vegans to get enough of these foods. Vegans should discuss this issue with their doctor.

Calcium and Heart Disease: The Bottom Line?

It’s premature to ditch the calcium supplements just yet. Until more is known, it may be best to get calcium through diet. Talk to your doctor about this.

References:

Nutraingredients.com website. "Risks outweigh benefits’ for calcium supplements: Meta-analysis"

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Best Exercises to Build Biceps at Home

2010-08-10T09:59:00.000-07:00

By Dr.Kristie Leong

Image Credit: Pearson Scott Foresman
Would you like to firm your biceps – and see a little ripple when you flex your arm? You don’t need to join a gym to build great biceps. You can do it without leaving the comfort of your home. It helps if you make the investment in a set of dumbbells, but water bottles filled with water can substitute for weights when you first start out. Another option is to use resistance bands to add resistance to a home biceps workout. Here are two of the best exercises to build biceps - without going to the gym.

Building Biceps at Home: The Biceps Curl

The curl is one of the very best exercises to build biceps – and no biceps workout is complete without it. When choosing a weight (assuming you’re using barbells), choose one that’s a challenge to lift by the ninth or tenth rep. You should feel fatigued by your twelfth repetition. Don’t go too heavy on the weight, since the biceps is a small muscle group. You can always work up to heavier weights over time.

To do a biceps curl, stand with your feel shoulder width apart, with your knees slightly bent and palms facing inward. Holding the weights in each hand, use the strength of the biceps to raise the weights up to shoulder level while rotating the palms inwards. Do each curl slowly and avoid swinging the weights, which will reduce the effectiveness of the exercise.

For even more focus, curl one arm at a time – really focusing in on the move. Do three sets of twelve before taking a two minute rest. Repeat this exercise no more than three days a week, and increase the weight when the exercise becomes less challenging.

Best Exercise to Build Biceps: Variations on the Biceps Curl

Once you’re comfortable with the biceps curl, vary the move by changing the angle of your arms when you do the curl. Bring your elbows in close to your body and angle your arms out. Now, curl towards your chest using slow and controlled movements. A hammer curl is another variation of the same exercise where you keep your palms turned inwards throughout the entire curl. This works the forearm more than traditional biceps curls. Be sure to use control and lower the weight slowly. Letting the weight down in a slow and controlled manner challenges the muscle fibers more.

Building Biceps at Home: Add Some Chin-ups

This is a challenging exercise, particularly if you’re a female, but it firms the biceps as well as the upper back. To do this, invest in a chin-up bar that fits into a doorway. These are available at most sporting goods stores. To work the biceps, place your hands close together with palms facing towards you and slowly lift your body up above the bar – and let yourself down in a controlled manner. It takes practice, particularly for a beginner – but the results are worth it.

Building Biceps at Home: The Bottom Line?

The biceps curl, in all of its variations, and chin-ups are all that’s needed to build beautiful biceps at home. The key is to do these exercises three times a week, resting the biceps for at least twenty-four hours between sessions. Gradually increase the resistance as the curls become easier – and soon you’ll have enviable biceps.

References:

On Fitness. July/August 2010. page 6.

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Can Reducing Meat Consumption Help You Lose Weight?

2010-08-07T13:45:00.000-07:00

By Dr.Kristie Leong
Image Credit : Vyperx1
High protein, low carbohydrate diets have been the craze for many years. For some these diets work well – at least initially. The problem is, low carbohydrate diets can be difficult to stick with long-term. Some people end up gaining back the weight they lost – and more. Now, a new study suggests that a high protein diet containing lots of meat could be detrimental when it comes to weight loss. Can reducing meat consumption help you lose weight?

Eat Less Meat, Lose Weight?

In a study published in the American Journal of Clinical Nutrition, European researchers looked at the body weights and eating habits of more than 370,000 adult men and women of all ages. After determining their baseline weight and height, they followed their eating habits for five years. What they found flies in the face of what the Atkin’s diet teaches. They found that men and women who ate larger amounts of meat were more likely to gain weight.

How much did eating more meat contribute to weight gain? Those men and women who increased their meat intake by the equivalent of a steak a day gained an average of 4.5 pounds per year. Surprisingly, this held true for all types of meat including packaged meats, red meat, chicken, pork, and turkey – and for both men and women.

Is Eating Less Meat the Answer to Weight Loss?

This isn’t the first study to show an association between lower meat consumption and lighter body weights. A 2005 Swedish study found that vegetarians, vegans, and those who don’t eat red meat were less likely to be overweight than meat eaters. Several other studies show that vegetarians and people who eat less meat weigh less on average.

Should You Eat Less Meat to Lose Weight?

Protein naturally increases satiety, which means people who eat meat and other high protein foods eat fewer calories overall. This is something to consider before completely giving up meat. The fact that meat-eaters gain more weight, according to some studies, may be related to the fact that meat is often high in fat – although this study showed that even poultry, which is usually leaner than red meat, was associated with weight gain.

Reducing Meat Consumption to Lose Weight

Since protein is usually more filling than carbohydrates, it’s important to get an adequate amount (at least 1 milligram per kilogram of body weight per day), but that doesn’t mean it has to come from meat. Other good sources are eggs, tofu, chick peas, lentils, quinoa, and the many meat substitutes on the market these days. If you get your protein mostly from beans and lentils, be sure to eat a complimentary protein source such as brown rice to supply the missing amino acids. Fish is also a good source of protein, but select one that’s low in mercury and other contaminants.

If you’re not ready to give up meat, choose leaner cuts of meat – and watch the preparation. Avoid frying meats – grill, broil, or stir-fry them instead. Choose light meat turkey and chicken instead of red meat whenever possible.

If You Eat Less Meat, Will You Lose Weight?

Try eating less meat for a month – and substitute other vegetarian forms of protein and fish instead. Keep a food dairy and record your weight every week – to see if you’re losing weight. Some people do seem to do better on a diet that contains less meat. Plus, it’s healthier for your heart. See if it works for you.

References:

Medical News Today website. "Decreased Meat Intake May Help Weight Loss And Maintain Healthy Bodyweight"
American Journal of Clinical Nutrition. 2005; 81:1267-74.

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Five Fun Places to Exercise

2010-08-05T21:47:00.000-07:00

Dr.Kristie Leong

Image Credit : Mamoonlodhi
Are you suffering from workout boredom? Doing the same tired exercises at the gym or in your home can quickly squelch your enthusiasm for exercise – even if you work out at a fancy health club. The solution? Try some new exercises and change the backdrop a little, in other words - add some variety. This will not only rekindle your enthusiasm for working out, but it’ll help you break through a fitness plateau. Here are some places to workout that’ll shake up a stale fitness routine.

New Workout Places: Find a Trail

Nothing busts workout boredom faster than exercising in the great outdoors. Instead of walking or running on the treadmill in the gym, find an exercise trail in your area – and make it your next workout destination. To find a local trail, use a free online service such as traillink.com to quickly find running, hiking, and biking trails in your area. Whether you choose to walk it, jog it, or bike it, trail exercising is good for both mind and body – and a great way to enjoy nature. For an added challenge, wear a backpack while hiking.

Fun Places to Exercise: The Park

Parks are not just for kids anymore. They’re also a convenient place to shake up a stale fitness routine. Look for a park that has a path with exercise stations along its course. Each station illustrates a different exercise to do as you progress along the trail. After you’ve conquered each exercise station, head over to the swing set and monkey bars. Do some pull-ups on the monkey bars, then head to the swings and pump your legs as hard as you can as you reach new heights. Finish up by doing triceps dips using a park bench as an arm support.

Prevent Workout Boredom by Getting All Wet

When’s the last time you took a dip in the pool? Swimming laps is good exercise, but so is treading water. You can also run in a pool in much the same way you run on land. The water resistance gives the lower body a good workout, while burning calories at the same time. If you aren’t ready for running under water, try marching instead - to help tone and firm your legs. An advantage of exercising in the pool is you won’t get hot and sweaty.

New Places to Work Out: Visit a New Neighborhood

Who says you have to walk or jog only in your neighborhood? Take your walking or jogging routine to a new neighborhood for a change of scenery. Once you’ve selected a good location, drive through it beforehand to make sure it’s safe – and walk only during the day. There’s nothing like new sights and sounds to give workout boredom the heave-ho.

Bust Workout Boredom with a Rebounder

A rebounder is a mini-trampoline that’s small enough to go almost anywhere. Put it in your backyard on a nice day and burn some calories jumping. Get the kids one too, and you can all jump together. While you’re at it, keep a hula hoop handy and use it to work your core when you get tired of rebounding on the mini-trampoline.

The Bottom Line?

Give workout boredom the boot and break out of a fitness plateau by changing the workout scenery – but, whatever you do, keep moving.

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What Is the Function of Pubic Hair?

2010-08-02T12:39:00.000-07:00

By Dr.Kristie Leong

The development of public hair is a display of maturity, a sign that a child has grown from a child into a mature man or woman. Pubic hair isn’t a topic most people talk about, although some people make their own statement with it by shaving or even dyeing it a different color. In some cultures, such as in Islamic society, pubic hair is completely removed by shaving. But, why does a person have this type of hair in the first place? What exactly is the function of pubic hair?

The Function of Pubic Hair

The truth is no one really knows exactly why humans have pubic hair, although several theories exist. The most compelling argument for the presence of pubic hair is that these hairs help to retain natural pheromones produced by glands to entice the opposite sex and encourage reproduction with a suitable partner. Pheromones are produced by apocrine glands found in “hairy” areas of the body, such as under the arms and the genital region. The hair in these areas traps the pheromones, which are relatively odorless until bacteria break them down.

According to some theories, animals and people are attracted to members of the opposite sex who have pheromone scents that are distinctly different from their own. This reduces the risk of inbreeding, which could produce offspring with genetic defects. Pubic hair helps to trap these volatile scent molecules, which are quickly broken down when exposed to air.

Other Theories as to Why People Have Pubic Hair

Another theory as to why people have pubic hair is to provide protection for the delicate tissues that lie in the region. This idea is supported by the fact that pubic hair is usually wiry and thicker in texture than the hair in other regions. A thick tuft of pubic hair also helps to hold on to heat. This would have been important in prehistoric times when people wore minimal clothing. Pubic hair may also serve as a visual cue, showing that a person is mature and capable of sexual reproduction.

Function of Pubic Hair: The Bottom Line?

Why humans have pubic hair isn’t completely understood, although the pheromone theory is the most plausible. It likely will remain one of the human body’s great unsolved mysteries.

References:

Merck Manual. Eighteenth Edition.
Morris, Desmond (2007). The Naked Woman: A Study of the Female Body. St Martin's Griffin.

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Is Excessive Tea Drinking Unhealthy?

2010-07-29T11:18:00.000-07:00

Dr.Kristie Leong
Image Credit : Vanderdecken
Tea drinking is growing in popularity in this country – although America still lags behind the rest of the world in terms of its popularity. Most studies show that drinking tea has health benefits; but now there’s a new reason to drink it only in moderation. New information from the Medical College of Georgia suggests that drinking too much tea can increase the risk of a condition called skeletal fluorosis.

What is Skeletal Fluorosis?

Skeletal fluorosis is a condition where excess fluoride is deposited in bones and joint. This condition may be asymptomatic at first, but as it progresses, it can lead to joint pain, stiffness, bone pain, and muscle weakness. In its most advanced stage, it causes deformities of the spine and wasting of the muscles. Too much fluoride from water, tea, or through other exposures can cause discoloration of the teeth in children – with visible brown and white spots.

Most cases of skeletal flourosis come from occupational exposure to fluoride, although fluoride can also come from drinking water or tea, especially a type of tea called brick tea, which is popular in China. Fluoride is also found in some pesticides.

Excessive Tea Drinking: Can Fluoride in Tea Cause Skeletal Fluorosis?

Doctors at Medical College of Georgia have identified four cases of skeletal fluorosis in patients who drank large amounts of tea. These patients reportedly consumed up to two gallons of tea every day for several decades. There have been other cases of skeletal fluorosis, although they have occurred almost exclusively in people who drank very large amounts of tea (several liters) over many years. Based upon these reports, doctors looked more closely at the fluoride content of black tea. Most previous studies show that a liter of black tea contains between one and five milligrams of fluoride. Upon closer investigation, the doctors found that some teas contain up to nine milligrams in a single liter – more than double what was expected.

Fluoride in Tea: How Does It Get There?

The fluoride in tea comes from the soil and water the tea plant, Camelia sinensis, needs to grow. The tea plant very easily takes up and accumulates fluoride from the soil. In addition, water is fluorinated, so a cup of tea may contain a fair amount of fluoride.

Fluoride in Tea: Should You Drink It?

Keep in mind that all of the documented cases of skeletal fluorosis have occurred with excessive tea drinking involving more than a liter a day – for at least a decade. Most people don’t drink this much tea and are probably not in danger of skeletal fluorosis. On the other hand, it’s best to limit tea consumption by children because the risk of tooth mottling. What about adults? Most people can safely drink up to five cups of tea a day – so moderation is key. One word of caution. Avoid drinking instant tea since it may be higher in fluoride than tea brewed fresh from tea leaves. Brew your own tea at home and drink it in moderation to reap the antioxidant benefits.

References:

Beverage Daily website. “Excessive tea drinking linked to skeletal fluorosis”

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Is a High Protein Diet Healthy?

2010-07-26T08:49:00.000-07:00

Dr.Kristie Leong

Some fitness gurus recommend a high protein diet for building lean body mass. There’s little doubt that getting enough protein is important, especially if you’re doing resistance exercise to increase lean body mass – but is more really better? Is a high protein diet good for you?

Is a High Protein Diet Good for You?: How Much Protein Do You Need?

The reality is most Americans get enough protein in their diet – and many exceed the daily recommendations. Protein requirements vary somewhat depending upon activity level. People who engage in high intensity exercise or do resistance training need more protein than a couch potato – but usually not so much that it justifies a trip down to the health food store to buy an overpriced protein supplement.

How much protein does a sedentary person need? A person who doesn’t exercise should get about 0.8 milligrams of protein per kilogram of body weight. For most people, this is 50 to 60 grams per day. Considering that a single serving of red meat has 25 grams of protein, most non-vegetarians easily meet their daily protein requirement if they’re not restricting calories.

If you’re a long distance runner or lift weights, you need between 1.2 and 1.6 milligrams of protein per kilogram of body weight depending upon how hard you work out. Eating more than this offers no advantages in terms of building lean body mass. Your body can only use so much protein - the rest it stores as fat.

Benefits of a High Protein Diet

Eating a higher protein diet that doesn’t exceed the recommended daily requirements has some benefits. Higher protein diets are usually more filling, which reduces the risk of overeating. The key is to eat low fat sources of protein such as lean chicken breast, white meat turkey, and egg whites if you’re trying to shed a few pounds – and not to overdo it.

People who focus too much on protein usually don’t eat enough fruits and vegetables, which is neither balanced or healthy. The key is to eat enough protein at each meal to feel satiated, but leave enough room for antioxidant rich fruits and veggies.

Are High Protein Diets Risky?

Too much dietary protein forces the kidneys to work harder, and long-term this could lead to health problems – although there’s still controversy about this. Diabetics and people with long standing hypertension often have mildly reduced kidney function and should avoid eating a very high protein diet. There are also concerns that a high protein diet could increase the risk of osteoporosis.

Is a High Protein Diet Good for You?: The Bottom Line

As with most things in life, moderation is key. Protein helps to build lean body mass and reduce appetite, which is a positive if you’re a bodybuilder or trying to lose weight. On the other hand, if you’re a diabetic with mild kidney dysfunction, a high protein diet isn’t the best choice. With protein, more isn’t better. Best to stay within the recommended guidelines.

References:

Web Md. “Pros and Cons of High-Protein Diets”
Fitness Prescription for Men. March 2010. page 30.

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The Amazing Health Benefits of Garlic

2010-07-24T11:33:00.000-07:00

Dr.Kristie Leong
Image Credit:Donovan Govan
Eating garlic may not make you socially more acceptable, but it could make you healthier. There’s a reason why garlic is such a popular culinary herb. It adds incredible flavor to food – especially Italian dishes, but, unfortunately, the potent sulfur compounds leave a lingering mouth odor. Even so, garlic has its perks from a health standpoint. What are the benefits of eating garlic?

Health Benefits of Eating Garlic: It’s Good for the Heart

Fresh garlic is an excellent source of allicin, a compound which causes release of hydrogen sulfide – the chemical that gives rotten eggs their bad odor. Fortunately, it does good things for the vessels that carry blood to the heart by causing them to open up so they can carry greater amounts of blood and oxygen to the heart.

There’s even evidence in rats that the hydrogen sulfide in garlic can reduce heart damage from lack of oxygen – similar to what would be seen with a heart attack. The “relaxation” effect of garlic on blood vessels also helps to lower blood pressure – another benefit for the heart.

Compounds found in garlic also help to prevent platelet clumping – a situation that can lead to a heart attack or stroke. In this way, garlic acts as a natural blood thinner. This is why garlic compounds should be used with caution in people who are taking prescription blood thinners or aspirin.

On a less optimistic note, recent studies show that garlic isn’t as effective for lowering cholesterol levels - as was previously thought.

To Get the Health Benefits of Eating Garlic, Eat It Fresh

How much do you need to get these heart healthy benefits? About two gloves of garlic a day. It’s important to buy fresh garlic cloves rather than garlic powder since processed, powdered garlic doesn’t have the same degree of benefits. When possible, eat it raw since heat destroys some of the benefits of eating garlic.

Other Health Benefits of Eating Garlic

Garlic has both anti-bacterial and anti-inflammatory properties and is a good source of vitamin B6 and vitamin C. Some observational research suggests that eating garlic may lower the risk of certain types of cancers, but there have been few good studies done on humans to prove or disprove this.

The Bottom Line?

Adding fresh garlic to dishes not only adds flavor, but health benefits as well. Ideally, use it raw - or heat it only minimally. Use powdered garlic only when you’re pressed for time.

References:

Physorg.com. “Garlic Boosts Hydrogen Sulfide to Relax Arteries”
World’s Healthiest Foods website.

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When Is the Best Time to Lose Weight?

2010-07-21T09:17:00.000-07:00

By Dr.Kristie Leong

Losing weight can be a tough battle. It takes a certain mindset to change unhealthy eating habits and focus on eating more nutritious foods that are still low in calories. On the plus side, it can be done - and many people have succeeded in reaching their ideal body weight by changing the way they eat and exercise. If you’ve truly made the commitment to start losing weight, that’s half of the battle since it takes mental resolve to change bad eating habits. Surprisingly, you could have an easier time shedding extra pounds at certain times of the year. When is the best time to start losing weight?

Is It Best to Start to Lose Weight in the Warm or Colder Months?

Two of the most popular times of year for changing bad eating and exercise habits is at the beginning of the new year - and just before beach season. Who doesn’t feel inspired to eat healthier as the New Year approaches – or after flipping through a magazine featuring the latest swimwear?

As it turns out, you may have more success if you start to lose weight before bikini season rather than after the New Year. Why? The days are longer in April and May and you’re exposed to more sunlight as summer approaches, which helps to reduce cravings for carbohydrates and other unhealthy foods.

Most people also experience a surge in energy as the days become longer and brighter. You’ll also have more opportunities to be out and about with trips to the park and to the pool during warm weather. Most people are naturally more active during the spring and summer – especially if they live in an area that has very cold winters.

Why It’s Best Not to Start Losing Weight in the Winter

Winter is a time when carbohydrate cravings usually peak. You’re exposed to less light during the winter, which causes serotonin levels to plummet. This triggers food cravings. Vitamin D and melatonin levels are lower and cortisol levels are higher, which can make it more difficult to lose weight in the winter. People are naturally less active – especially those who live in a very cold climate – and opportunities for exercise are fewer. Most people feel more like curling up with a good book by the fireplace when temperatures drop rather than heading outdoors to run a few laps on the snow covered streets.

The Best Time to Start to Lose Weight?

Of course, a healthy lifestyle and an exercise plan are important any time of year. But, if you’re only recently made up your mind to start losing weight, it may be less challenging to begin in May or June rather than December or January. December may be the most challenging month of all – for obvious reasons. You can be successful losing weight any time of year, but starting to lose weight in the spring or summer has its advantages.

References:

Journal of Clinical Endocrinology and Metabolism, 82, 4015-4019
Obesity Research, 3, 477S-480S

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