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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.
The Fiber Brigade
If you’re not keen on foods that are naturally high in fiber, you may be tempted to choose fiber-fortified foods as a way to get your “roughage.” Manufacturers are putting isolated (“functional”) fibers in foods such as yogurt, ice cream, sugary cereals, energy bars, even juices and water, in order to make “high-fiber” claims. But are fiber-fortified foods as good as those that contain intact, naturally occurring fiber? Full
Story
Bitter Orange, Sour News
We’re all familiar with sweet oranges, the kind you peel and eat. But there are also bitter oranges, including Seville, Bergamot and other varieties. Too sour to eat on their own, these large, deeply colored oranges are typically used in marmalades, chutneys and candied fruits and as a flavoring for other foods and beverages. Bitter orange extract became popular as a weight-loss supplement after the FDA banned the herb ephedra due to safety issues
Coming Clean About Cleansers
Every home has its cache of cleaning products—for bathroom, kitchen, dishes, floors. But what’s in them? Are they harmful only to germs? Studies have found that household cleansers, as commonly used, can be major contributors to indoor air pollution.
Niacin for Cholesterol: an Update
Most people who have undesirable cholesterol levels and can’t improve them sufficiently via diet and exercise are prescribed statin drugs. But there’s also a vitamin, niacin—known as B3—that in very large doses can improve cholesterol levels and reduce the risk of heart attacks. Though classified as a dietary supplement, high-dose niacin, in effect, is a drug, whether you buy it over the counter or by prescription. There are different forms of niacin on the market, which vary in effectiveness and risks, so shopping for it in the health-food store or drugstore can be confusing.
Nuts About Peanuts
Peanuts are the most frequently consumed “nut” in the U.S., even though technically they are not nuts. Unlike “tree nuts” (almonds, cashews, pecans, pistachios, walnuts, among others), peanuts grow on the ground and belong to the legume family (which includes beans, lentils and peas). They are typically grouped with tree nuts because they have many physical and nutritional attributes in common. In some ways, peanuts are even better for you than true nuts.
Bone Up On This, Not That
Bone loss accelerates in women at the time of menopause, leading to increased risk for osteoporosis and bone fractures. So if you’re a post-menopausal woman looking to build up your bones via diet, two recent studies offer some guidance: eat prunes, and don’t count on soy supplements.
Women and Sports Injuries: Six Steps to Help You Stay on Track
When it comes to athletics, men and women are equal on many levels. But there’s one area where women take the clear lead: injuries. Female athletes are two to six times more likely to suffer an injury than men, depending on the sport. In particular, women are more prone to knee injuries.
ASK
THE EXPERTS
Our readers ask: Do infrared saunas have special health benefits? What is seborrheic dermatitis, and what can I do about it?
Full
Story
WELLNESS TIPS
• Another reason for women to avoid smoking and secondhand smoke—they both increase the risk of breast cancer after menopause, according to an analysis of data from nearly 80,000 participants in the Women’s Health Initiative.
• To reduce your risk of developing type 2 diabetes as you grow older, take up strength training. In a recent study, UCLA researchers found that people with higher muscle mass (relative to body size) were more likely to have better insulin sensitivity and less likely to develop prediabetes or diabetes than those with less muscle.
• If you are coughing up green or yellow phlegm, don’t assume you have a bacterial infection requiring antibiotics. A large study from Cardiff University in Wales found that antibiotics did not speed recovery in adults coughing up discolored phlegm.
• If you have high blood pressure that is under control, it’s okay to drink coffee, according to a recent review of studies involving people with hypertension.
• Don’t assume that eating healthfully necessarily costs more. A USDA study of food prices found that while some healthier foods, such as whole grains, do cost more, others cost less than less-healthy alternatives.
• If you travel by car with medications, keep them in the passenger compartment, not the trunk. And if you fly, take them in your carry-on bag. For optimal quality and effectiveness, most medications should be kept between 68° and 77°F, says the U.S. Pharmacopeia.
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