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Each month we feature one full
article from the current issue of the WELLNESS LETTER, plus our
Ask the Experts column, in addition to brief summaries of the
other articles, listed below.
Is Inflammation
the Root of All Disease?
Acute inflammation is characterized by the redness, heat, swelling,
and pain that is the immune system’s normal response to infection or injury. But
there’s another kind of inflammation—low-grade, chronic, and "systemic." It’s
been getting a lot of attention lately. The reason you hear so much about this
kind of inflammation is that it may underlie a kind of "unified field" explanation
of disease. That is, some researchers now believe that low-grade inflammation
is associated with everything from heart disease and diabetes to Alzheimer’s
and arthritis, and may even be the cause of most chronic diseases. Full
Story
Carbs, Fat, and Gender
On the whole, men and women have pretty much the same nutritional needs. Women
do tend to need lower levels of nutrients (and calories) because they are
usually smaller, though they need more iron and folate during childbearing
years. But should women and men follow the same dietary advice about fats
and carbohydrates? Some research suggests there are differences in how men’s
and women’s bodies process dietary fat and carbohydrates and thus in
the resulting levels of blood cholesterol. Research findings have been inconsistent
and often hard to compare, but here’s what the studies suggest .
The Health Halo Effect
Think eating at a "healthy" restaurant means you’ll eat fewer
calories? According to the "McSubway" project, people who go to
fast-food restaurants with healthier reputations (such as Subway) may end up
eating even more calories than those at more traditional establishments (such
as McDonald’s). This is called the health halo" effect—underestimating
calories of "healthy" foods and then feeling more deserving of
indulging elsewhere—and it can lead to substantial weight gain over time.
The China Syndrome
A lot is being said about lead in toys, and parents are rushing to stores to
buy test kits, especially for toys imported from China. Lead exposure, particularly
in children, causes mental, physical, and behavioral impairment. But not
all lead comes from China—manufacturers and craftspeople all over the
world, including the U.S., have used plenty of it. Lead has very desirable
qualities: it lends malleability to metals, makes paints brighter and easier
to apply, imparts brilliance and weight to glass. It has often been a key
component of pewter and brass. Glazed ceramics are a special concern. How
many lead-contaminated items do you have in your home? Are the test kits
for lead any good?
Ginkgo: An Herb to Remember?
Many people take ginkgo—one of the top-selling herbal products in the
U.S.—in hopes that it will sharpen their memory and concentration, as
well as have other positive effects on mind and body. Can you believe any of
the claims made for this ancient Chinese herbal medicine?
The Can-Do Fish
All seafood has something good to offer. But sardines (a name given to many
small fishes in the herring family) are a top choice across the board. They
are one of the richest sources of heart-healthy omega-3 fats—richer
than canned tuna and many fish oil supplements. And because sardine populations
are abundant (after a collapse in the 1950s), environmental groups consider
them a good ecological choice. Moreover, contaminants are much less of a
concern with sardines than with tuna, swordfish, farmed salmon, and most
other fatty fish; you can safely eat sardines at least once a week.
Walking Through Winter
If the heart of your exercise program is walking, what do you do when it’s
cold and snowy? A treadmill at the gym is one option. Snowshoes are another.
They can keep you moving all winter, and some people enjoy snowshoeing enough
to travel to a snowy clime to do it. It’s the easiest of all winter sports;
if you can walk, you can snowshoe
Worry Ward
For most of us, worry is at least an occasional visitor. Like anxiety, it is
manageable in smaller amounts, but in larger doses can become crippling.
Worry has spoiled many a night’s sleep. Waiting for the results of
a medical test can seem worse, emotionally, than actually having the disorder
you’re being tested for. And though scientists don’t really understand
how, worry can make you sick.
ASK
THE EXPERTS
Our readers ask: Will
a humidifier help prevent colds in the winter? Does the Virulite,
a laser device, work for cold sores? The label on my yogurt says
that one cup supplies 40% of the Daily Value for calcium—what
does that mean? Why do exercise trainers advise against "locking" your
knees? Should pregnant women avoid statins? Full
Story
WELL & INFORMED
Tips, Short Takes, and Other News You Can Use
The best exercise for heel pain. . . . Can your face get
a lift from exercise?
WELLNESS TIPS
• Don’t
count on chromium supplements for weight loss, despite the claims.
The best studies have failed to find a benefit, including a recent
one in the journal Nutrition.
• To lower your
cholesterol, eat beans. In a new study, people who ate a half-cup
of cooked pinto beans daily lowered their cholesterol by 8% over
12 weeks.
• If you’re trying
to limit or avoid caffeine because it makes you jittery,
watch out for some citrus-flavored soft drinks. Many citrus
sodas (including Mountain Dew, Mellow Yellow, and Sundrop)
have at least 50 milligrams of caffeine per 12 ounces—more
than most colas.
• When shopping
for athletic shoes, don’t assume that higher-priced models
are better. A recent British study found that expensive models
provided no more cushioning or shock absorption than cheaper
ones when people walked or ran on a treadmill.
• If you eat
breakfast bars, read the labels. Many have lots of sugar and
are low in fiber.
• Another reason
not to smoke: it can bring on early menopause. A recent Norwegian
study found that women who smoke are 60% more likely than nonsmokers
to begin menopause before age 45, which puts them at increased
risk for osteoporosis and heart disease.
• Try beets.
Though high in sugar, beets are low in calories—about 75
calories per cup. They are a good source of potassium, folate,
fiber, and potentially healthful phytochemicals.
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