Fri, Dec 02, 2011
The information has been passed on through the generations – but is it accurate? A panel of experts and MDs speak up on the common myths that affect your health.
A panel of doctors and health experts blow the lid off the information and beliefs you swear by. While the truth may surprise you, you'll be more fully equipped to take better care of yourself.
MYTH: Muscle Weighs More Than Fat
FACT: One pound of muscle actually weighs the same as one pound of fat: They each weigh one pound! There are, however, two important differences between muscle tissue and fat tissue that are important to recognize.
For one, fat tissue is more bulky than muscle tissue, so it occupies more space under the skin. Thus, one pound of fat tissue actually has more volume (and will appear larger) than one pound of muscle tissue. For this reason, a 170-pound woman whose body is composed of 25% fat tissue will appear much leaner than a woman weighing the same but whose body fat percentage is 45%. Therefore, individuals need to assess their weight management efforts using a wide variety of body measurements and health parameters – focusing solely on the number on the scale can conceal real and important improvements in body composition. Aim for the look and the feel – not just a number.
Your Mother's Myths, Debunked
Secondly, muscle tissue utilizes more calories than fat tissue. What does that mean? Let’s take the two 170-pound women mentioned above. The woman with 25% body fat has more muscle tissue, so her body needs more calories to keep its systems running. Thus, she burns more calories – even when she is just sitting around – than does her 45% body fat counterpart. As a result, the leaner woman can actually eat more calories each day and maintain her weight as compared to the woman with more fat tissue.
If you want to appear leaner and be able to consume more calories without gaining weight, be sure to incorporate regular strength training into your exercise program to promote muscle development.
MYTH: Carbohydrates are bad for your health
FACT: In the recent past, no-carb and low-carb diets have demonized carbohydrates in the eyes of the public. It’s time to take a new look at carbs! First of all, carbohydrates are the primary source of fuel for the body. Without them, we would have a very difficult time functioning and moving about our day-to-day activities.
In their simplest form, carbohydrates break down into glucose, or sugar, which our cells use for energy. But, not all carbs are created equal. There is a big difference between refined carbohydrates, such as pastries, cookies, white pasta – and those that are not processed, like whole grains, fruits and starchy vegetables.
Whole grains contain multiple vitamins and minerals. They are also rich in fiber, which can help maintain healthy cholesterol levels, support optimal digestion, and stabilize blood sugar levels. Fiber helps prevent constipation, while also creating a feeling of fullness, which prevents us from overeating – good news for anyone who is looking to drop some pounds in a healthy way. Some examples of whole grains are oatmeal, wild rice, buckwheat, corn, quinoa, barley, as well as whole wheat breads, crackers, pastas and cereals. Also, whole grains are low in fat and have been linked to lower risks of cancer, diabetes and heart disease.
Good Carbs vs. Bad Carbs
Refined grains and added sugars, however, are stripped of their nutrients and fiber; not only are they missing key nutrition, but these foods can spike our blood sugar and make us crave more food, while putting us at risk for developing diabetes. Refined carbs and added sugars to avoid: white flour, baked goods, white rice, white bread, soda, juice and candy.
Starchy vegetables like sweet potatoes and carrots are also rich in numerous health-boosting minerals and vitamins. Fruit is an excellent source of fiber, phytochemicals and antioxidants; keep in mind, fruit does contain natural sugar, so should still be eaten in moderation.
By Mao Shing Ni, L.Ac., D.O.M., PhD
MYTH: Eating at night will make you gain weight.
FACT: While eating later in the day means you don’t have as much time to burn off excess calories, what dieters really want to do is focus on how many calories are consumed throughout the entire day. Eating 3500 more calories per week than what you can burn will cause you to gain 1 pound and it really does not matter when these calories enter your body during the day.
Oz Approved Health, Beauty, and Diet Essentials
MYTH: Frozen fruits and veggies are never as good as their fresh counterparts.
FACT: Frozen fruit and veggies are frozen at peak ripeness so it all depends on when you are purchasing and what season we are in. For example, in northeast Ohio in the summer, we can easily get blackberries locally, but in the winter, our options if we eat fresh are to purchase berries that have traveled from far away to reach us. Each day of traveling means loss of nutrients. In the summer, fresh blackberries are the best, but in the winter, frozen rules. You’ll get more nutrients from the frozen versions.
MYTH: Twelve-grain breads or multigrain breads are the best bread options for fiber and healthfulness.
FACT: Just because the label says it has lots of grains does not mean they are all 100% whole. Whenever shopping for bread, you want to make sure that all ingredients constitute a whole grain source. That will provide the best bang for your nutritional buck when it comes to fiber intake and lowering your risk for metabolic syndrome. Look for a percentage of 100% on the bread label and find breads that provide ideally 3 grams of fiber per serving.
By Kristin Kirkpatrick, MS, RD, LD
MYTH: Eating eggs will raise your cholesterol
FACT: You can enjoy eggs in moderation as part of a healthy diet. Chances are, if you tuned into nutrition advice in the ‘80s and ‘90s, you remember caveats to steer clear from eggs because they are “high in cholesterol and could trigger high cholesterol and heart disease.” And while people with existing heart disease are still advised to limit dietary cholesterol to 200 milligrams a day (one egg has about 185 milligrams), if your cholesterol levels are normal, eggs may be something you can welcome back to your shopping list.
The reason for the confusion? The cholesterol molecules found in eggs are not the primary driver of higher LDL (bad) cholesterol in your own bloodstream. Rather, the real dietary culprits that can raise our body’s own cholesterol production are certain saturated fats and trans fats that we eat (in things like fried and baked foods, red meat or that side of bacon), leading to higher cholesterol levels and heart disease.
Vitamin Q&A: The Best Supplements
In my opinion, eggs are hands down one of the best values in the grocery store: 1 egg has just 70 calories, but packs 6 grams of high quality protein, more than a dozen vitamins, minerals, and nutrients like choline (important for a healthy brain and nervous system). Plus, the latest 2010 USDA nutrition data found that the average egg in America now contains 64% more vitamin D than it did in 2002, likely due to differences in the diet of the chickens.
Fire up the skillet from time to time, but skip the butter and sauté eggs in olive oil or canola oil for a heart healthy boost. For zero added fat, enjoy poached eggs on whole grain toast or hard boiled eggs with some fresh fruit for a delicious snack.
By Kate Geagan, MS, RD
MYTH: People can “tough out” depression and get better on their own
FACT: Clinical depression is an illness characterized by clear diagnostic criteria – sad mood or anhedonia for two weeks or longer and then 5 or more symptoms ranging from loss of appetite to sleep disturbance to feelings of worthlessness.
Sadly, we still view this as something that a person can "control" – and they often get feedback like "Get over it,” “Cheer up," "Toughen up," or "Man up." A person with depression often already feels ineffectual; hearing this can often just push them deeper into the shadows and less willing or able to seek help.
Can you imagine if someone just got a diagnosis of cancer, or MS, or diabetes and were told to "Get over it”?
The research is clear that untreated depression can lead to significant worsening of symptoms, greater occupational and social impairment, and poorer treatment outcomes. The stigma a person feels when they are told they should "Just get over it" may hamper them from seeking therapy. Depression is a very real condition, and while therapy is hard work for the client, it is not just about getting over it, but often taking medications, engaging in the work of therapy, and being prepared for future symptomatology.
Seeking Help
A great place to start is with your regular doctor who may be able to start meds or provide referrals to mental health services. Therapy should be delivered by a licensed mental health practitioner – a psychologist, licensed master's level therapist (e.g. an MFT), social worker or psychiatrist. Some people may find it useful to turn to a religious leader such as a pastor, priest or imam and ideally should consult with someone who has some background in mental health. HMOs will provide mental health services as part of their coordinated care. Finally, low cost options can often be found at hospital outpatient training clinics, university training clinics, state hospital outpatient clinics, and local social service agencies. It is critical that you feel comfortable with whomever you choose; it is perfectly fine to keep going and seeking second opinions until you feel comfortable.
If you want to approach a family member who is struggling with depression, the key is to be empathic and supportive. Sometimes it just helps them to know that someone is witnessing their struggle. Keep in mind that sometimes depression can result in a person being more irritable than usual; take a moment to consider whether this is a change from his or her norm and consider depression as a possibility. Consider your audience when offering up help – older adults may not feel as comfortable with seeking "therapy" and a good place for them to start may be their regular physician. Reassure them that help will actually "help" and allow them to move forward. Stress that you will be there for them as they move forward through this process.
By Ramani Durvasula, PhD
MYTH: Ice is Better Than Heat to Treat Pain
FACT: There are tons of myths about hot and cold packs. But, the truth is – it depends. The reason it depends is that heat and cold do different things to your body.
Heat causes the temperature in your tissues to increase which relaxes your muscles and also allows the blood vessels to expand (this is called vasodilation) and deliver more oxygen and nutrients to an injured area. Since heat increases blood and lymph flow, warmer tissues may have more swelling (inflammation).
On the other hand, cold works by decreasing the temperature of the tissues. This causes the area to become numb (cold acts as a local anesthetic, which can be very helpful in relieving pain) and blood vessels to narrow (vasoconstriction), thereby lessening swelling and inflammation.
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For a new injury – especially in the first 24-48 hours – the goal is often to limit swelling and inflammation, so icing is used in the common sports medicine pneumonic “PRICE” (Protect, Rest, Ice, Compress, Elevate). Moreover, if there are cuts, lacerations, open wounds or the risk of internal bleeding, then heat isn’t a good idea as it promotes more bleeding. Keeping ice on for too long (more than 20 minutes or so) can cause tissue damage or “burns.” Also, it’s important to avoid using ice on fingers and toes in people who have circulation problems as the ice causes even less blood to flow and may permanently injure these parts of the body.
After the first day or two, the muscles around the injury may get very tight (this happens a lot in whiplash injuries after a car accident). Then, heat can really be helpful. For chronic injuries, heat is often the best modality to use to relax the muscles and improve flexibility. However, in chronic joint pain, such as arthritis, then cold may be better because it numbs the area and reduces inflammation.
For a new injury, if you aren’t sure whether to use hot or cold packs, talk to your doctor. If you have a chronic injury, consider which one of these has helped you the most in the past – that’s probably the one to use regularly for the best relief.
By Julie Silver, MD
Rejuvenate Your Heart in Nine Simple Steps
06/21/07
By Dr. Dana Myatt
Heart-Healthy Protocol Rejuvenates Youthful Function
Do you recall a time when you were younger and had absolutely no worries about your heart? After all, it's not nearly so common for a person in their 20's or 30's to suffer from heart disease, and you probably knew that. Your life wasn't focused around living close to a hospital, curtailing physical activity because of fear, or even thinking at all about your heart, which just ticked along perfectly from day to day, week to week, and year to year.
Would you like to return to that liberated, confident feeling, knowing that your heart is healthy and immune to problems, and enjoying the physical and emotional freedom that dependable heart function brings? Why not give yourself the gift of heart-confidence by following these simple, proven, protective measures that can lower your risk of heart disease to that of a 20-year-old? Your heart is a very forgiving organ and can be rejuvenated. Here's how:
Stop smoking. Smoking is one of the single biggest causes of heart disease. If you need a good reason to quit, dramatically lowering your risk of heart disease might be the impetus you need.
Eat a heart-healthy diet. High carbohydrate diets lead to overweight and high blood sugar levels, and very often, to diabetes. As you continue to read this list, you'll see that these factors are each independent risk factors for heart disease. A VLC diet (Very Low Carbohydrate diet), high in Omega-3 Essential Fatty Acids, is the fastest, surest way to lower insulin and blood sugar levels, lose weight, decrease inflammation and slash heart disease risk at least four-fold. Diets higher in "good fats" (NOT low-fat diets!) and low in carbs have proven to be the heart-healthiest.
Get optimal doses of heart-healthy nutrients. Certain nutrients are essential to healthy heart function and are often missing in the Standard American Diet (S.A.D.). Nutrients needed by the heart include:
- B complex vitamins, needed for normal nerve function and homocysteine levels.
- magnesium, the relaxing, anti-arrhythmic mineral that is absolutely necessary for normal heart function. Unfortunately, magnesium is one of the most common nutrient deficiencies in the SAD diet.
- antioxidant nutrients (especially vitamins C, E, and beta-carotene). Studies have shown that people with higher blood levels of antioxidants have a lower incidence of heart disease. Among people who have a heart attack, higher levels of antioxidants decrease free radical formation and reduce heart damage.
- chromium helps stabilize and lower blood sugar levels, thereby lowering sugar-associated heart disease risk.
- Omega-3 fatty acids (fish oils) are so well-known to decrease inflammation and heart arrhythmias that the FDA now allows label claims for fish oil. We now also have an over-the-top expensive prescription fish oil for heart patients (many of whom would have less stress on their hearts if they bought fish oil for $20 instead of $200!).
- soluble fiber helps keep blood fats, including cholesterol, at a happy level, although high cholesterol is not the big heart disease risk factor it has been portrayed as.
Lower body-wide inflammation. Subtle inflammation, as measured by an hs-CRP test ("highly sensitive C-Reactive Protein", a simple blood test), is a more sensitive measure of heart disease risk than cholesterol or other elevated blood fats. This type of inflammation, which is often so minor that you may not feel it but which irritates the blood vessel lining and sets the atherosclerotic process in motion, can be corrected by simple diet changes, nutritional supplements and anti-inflammatory herbs. Decreasing inflammation also lowers your risk of cancer, arthritis, Alzheimer's and other "age related" diseases.
Lower your blood pressure naturally. There's a lot of evidence that higher blood pressures (especially systolic B.P.'s consistently over 140) are associated with higher risk of heart disease. Interestingly (at least to this physician!), there are a number of big, long-range studies which show NO BENEFIT to lowering B.P. with drugs. People with "normal" blood pressures who were only "normal" because of medications are still at significantly higher risk of heart disease. As naturopathic as this conclusion sounds, these studies point to the fact that lowering blood pressure naturally, by correcting the cause of the elevation, is life-saving where chemical control is not.
Curb depression, anxiety and stress. The emotional factor doesn't get much "press" or discussion in the cardiologists office, but there are numerous studies showing that negative emotional states increase subtle inflammation. Possibly because depression and stress (or more accurately described as our reaction to stress) increase inflammation, these emotional states are associated with higher risk of heart disease and poorer prognosis in people with already-existing heart disease or who are recovering from heart surgery. If you suffer from depression, be sure to get help. And remember that depression isn't caused by a Prozac deficiency!
Lower high blood sugar levels. High blood sugar levels, high insulin levels or outright type II diabetes are major risk factors for heart disease. The pitiful part of this connection is that type II diabetes is completely curable through diet alone, usually in under three months. Sadly, I find that many diabetics would rather live with the risk (and worry about their risks), rather than make a few healthy diet changes that would erase this major danger. Go figure.
Achieve and maintain a normal weight. Overweight increases subtle inflammation, which as you should know by now (if you've been paying attention!) is an important risk factor for not only heart disease but also cancer, arthritis, Alzheimer's and more. When an overweight person loses weight, their hs-CRP (inflammatory marker) also comes down, corresponding to a lower heart disease risk. Of course, the low-carb, high Omega-3 fat diet that lowers blood sugar and corrects diabetes also leads to weight loss, making it easy to correct several problems at once through diet changes alone.
These same measures that dramatically lower your risk of heart disease also increase natural immunity, slash your risk of cancer, diabetes, arthritis, depression, Alzheimer's and senile dementia and a host of other diseases that we fall prey to with age. Even at advanced age or stages of disease, much improvement and protection is possible (in other words, you can reclaim a lot of healthy ground), by turning a few habits around in a healthier direction.
7 Simple Ways to Decrease Your Cancer Risk:
05/18/07
By Dr. Dana Myatt
Modern medical science knows a lot about the causes of cancer --- much more, in fact, than we know about its cure. "Carcinogens," or factors that cause cancer, abound in the environment. Avoiding them is one way to prevent cancer. Other factors are protective, helping shield us from getting cancer.
Here are seven simple steps you can take to greatly reduce your cancer risk.
Take a hike. Even modest amounts of weekly activity have been associated with decreased risk of breast, colon, prostate, kidney, esophageal and perhaps other types of cancers. So get out those walking shoes and take a brisk walk --- or any other form of your favorite activity that gets your blood pumping --- for at least 30 minutes, three times a week.
Spice up your life. Many common spices have proven anti-cancer benefits. Liberal use of herbs and spices, especially turmeric, garlic and onions, cayenne pepper, ginger, caraway, orange and lemon zest (grated orange or lemon peel), basil, rosemary and mint will not only add more flavor to food, but also help keep cancer away.
Let the sun shine in. Rates of skin cancer (malignant melanoma) are rising 7% per years in the U.S. Yet for thousands of years "B.S." (before sunscreen), skin cancer was not a major problem. Skin cancers are NOT caused by moderate sun exposure. In fact, the vitamin D created in our bodies in response to sunlight is highly cancer-protective. For those who have trouble getting sufficient sunlight to manufacture a healthy dose of vitamin D (about 12 minutes of sunlight per day), vitamin D supplements appear to be nearly as protective. The recommended supplemental dose is 2,000-3,000IU of vitamin D3 per day.
Kick butt. That's right, don’t smoke (or chew) tobacco. Tobacco smoke (cigarettes, cigars, pipes) is associated with a LONG list of cancers, including oral cavity/pharynx, larynx, esophagus, bladder, bowel, stomach, pancreatic, cervical and uterine cancer --- oh yes, and lung cancer. (See Smoking: Just the Facts on the Wellness Club website or page 26 of your Holistic Health Handbook for a complete list of problems caused by exposure to tobacco smoke). Tobacco in any form (smoked, chewed) is a proven risk factor for cancer. Even second-hand smoke appears to increase risk of some cancers. Kick butt while the kickin' is good.
Stay "lean and keen." Maintain a normal weight. Statistics released April 2003 by the American Cancer Society estimate that at least 90,000 cancer deaths annually are attributable to overweight and obesity. Cancers known to be associated with increased body (fat) weight include: breast, prostate, colon, endometrial, and multiple myeloma.
Don't over-expose yourself. (Avoid environmental exposure to carcinogens).
Environmental exposure: cancer-causing agents are all around us; most are man-made but some are naturally occurring. Evaluate your surroundings for these known cancer-causing substances:
A.) Radon: a naturally occurring, odorless gas that comes out of the ground and can infiltrate a house through the basement. If you have a basement in your home, inexpensive tests will tell you if your level is above 4 picocuries per liter (the minimum safe level). Correction is as easy as ensuring adequate ventilation. Radon causes lung cancer.
B.) Asbestos: Homes built before 1980 may have asbestos insulation. Either leave it alone or have it removed by a qualified contractor. Asbestos causes lung cancer.
C.) Workplace hazards: If you work with chemicals, including construction materials (paints, thinners, etc.), be sure to wear protective masks, gloves and other clothing. If you are unsure of your exposure, find out what chemicals you are handling and take appropriate precautions.
D.) Water. I’ve said it before but I’ll say it again: water is a common source of carcinogens and other disease-causing contaminants. Check your water report yearly. If you use city-supplied water, ask for a water report that will be provided for free. If you use well water, have your water tested annually. Go to www.epa.gov/safewater/faq/sco.html to find a local lab for water testing or use the service that we use: E-watertest provides easy and accurate water quality testing This service is convenient, inexpensive and well (!) worth the cost!
E.) Cosmetics: from shampoo to deodorant to face powder, cosmetics contain a wide array of cancer-causing substances. Even BABY SHAMPOOS and creams contain known carcinogens! Evaluate your cosmetic ingredients at this link: http://www.cosmeticsdatabase.com/index.php?nothanks=1
F.) Minimize "food hazards," including antibiotics and hormones in meat and dairy (organic is preferred). "Buy organic" for those fruits and vegetables on "The Dirty Dozen" list (produce that is highest in insecticides, herbicides and other carcinogenic chemicals). Review THE DIRTY DOZEN fruits and vegetables here: http://www.foodnews.org
Eat "Super Foods." Some foods are healthy, but others are super-healthy. Vegetables including broccoli, Brussels sprouts, cauliflower, cabbage, kale, onion and garlic contain potent anti-cancer substances. Pacific (wild) salmon and flax seed (and oil) are high in Omega-3 fatty acids. Flax seed also contains an anti-cancer form of fiber called lignin. Concentrated tomato products are high in lycopene, a protective carotene. Add these foods to your daily "must have" list of cancer prevention foods.
Estimates suggest that 70-90% of all cancers are preventable by making these few lifestyle changes and taking precautions.
LDL Cholesterol: Another Big, Fat Lie
by Dr. Doug Nichols
It used to be that cholesterol was "the bad guy," taking the fall for the higher incidence of modern-day heart disease. Then it was found that total cholesterol and heart disease have only a weak association at best, because more than 50% of people who have heart attacks have never had high cholesterol, and a similar number of people with high cholesterol never have heart disease. So Big Science went to work looking for a new scapegoat.
Low density lipoprotein (LDL) is modern medicine's current favorite "bad cholesterol," and the emphasis is now on lowering LDL much more than total cholesterol. But dare I suggest that cholesterol, even the “bad” LDL cholesterol, may act as a protection and defense to the body? And that if somebody’s total cholesterol is too low, it may decrease their quality of life in certain health conditions?
Studies have shown that there is an inverse association in cholesterol and triglyceride levels and the mortality rate of those with chronic heart failure. Those with higher total cholesterol, LDL-cholesterol and triglyceride levels lived much longer than those with low levels. One study which included more than a thousand patients with severe heart failure found that after five years, 62 percent of the patients with cholesterol below 129 mg/l had
died compared to only half as many of the patients with cholesterol above 223 mg/l. In
several other large studies, a review of more than 68,000 deaths demonstrated that low cholesterol predicted an increased risk of dying from gastrointestinal and respiratory diseases.
One study involving healthy, young middle-aged men found that the men with LDL-cholesterol below 160 mg/dl had significantly lower white blood cell counts (involved in immune function) than men with LDL-cholesterol above 160 mg/l. It was also demonstrated that LDL-cholesterol protects red blood cells from the adverse affect of á-toxin, an extremely toxic substance produced by strains of the disease-promoting staphylococci bacteria.
It appears that LDL-cholesterol may not only bind and inactivate dangerous bacterial toxins, but it may have a beneficial influence on the immune system as well. There is a clear link between low cholesterol levels and some chronic diseases. Although certain diseases and severe diets can lead to low cholesterol levels, the leading cause of abnormally low cholesterol levels is the use of statin drugs. I wonder how many years and deaths it will take before this new "wunderkid" of the drug world --- cholesterol and LDL-lowering statins --- are seen for the deadly drugs they really are?
