Newsletters Archive
See All Newsletters
Health and Fitness Newsletter Archive from Dr. Ann - Wellness Newsletter March 200
By: Dr. Ann |
|
|
|
Take Charge of Your Health |
|
March 2008 | |
|
High Blood Pressure - The Weight of the Matter
High blood pressure is rampant in the U.S, affecting 1 in 4 adults and 1 in 20 teens (at least 50 million people) and a recent Italian study has shown that being overweight is a direct cause. When I was in medical school, we were taught that 90+ percent of the cases of high blood pressure were "essential" -- meaning the cause was "unknown." This study strongly supports that in many cases high blood pressure is secondary to excess body fat. The researchers placed 210 overweight adults with high blood pressure on a low-calorie, weight loss diet. After 6 moths, about 50% of the study subjects were able to bring their blood pressure back to normal simply by bringing their body weight back into the normal range. The remaining 50% had already experienced structural changes in their vascular system and were unable to reverse their high blood pressure with weight loss (American Heart Associations Council for High Blood Pressure Research, September 2007). The implications from this study are that millions of Americans could avoid high blood pressure if they kept their weight in the normal range and for those who are overweight and newly diagnosed - weight reduction should be the primary goal of treatment. For my best advice for successful weight loss - download the cliff notes to my book.
A powerful new report in the European Heart Journal (October 2007) should provide women an additional reason to keep their blood pressure in the healthy range - namely, avoiding the ravages of type 2 diabetes. This Harvard-based analysis followed the health of over 38,000 females for more than 10 years and found that women with high blood pressure tripled their risk of developing type 2 diabetes compared to those with normal blood pressure. Although excess body weight is a strong predictor of both type 2 diabetes and high blood pressure, this analysis showed that the association could not be explained on the basis of weight alone. Scientists believe the common link is abnormal function of the cells that line our arteries, also known as endothelial dysfunction. Endothelial dysfunction is likely a precursor to both conditions.
On the subject of women's health, I'm thrilled to be taking part in an historical event for the women of South Carolina - The First South Carolina Summit on Women. I will be delivering the opening key note address at this exciting gathering and hope to empower as many women as possible with the knowledge they need to feel great for good and stay well for life. In addition to health and well-being, the Summit will focus on economic autonomy and political participation. For more information click here.
|
|
Just Say Whoa! to Fatigue
Fatigue is epidemic and is second only to low back pain as the most costly condition to the bottom line of American businesses. A novel study from the University of Georgia provides strong evidence that the anecdote may be as quick and simple as a 20 minute leisurely stroll. Investigators divided 36 sedentary adults plagued with chronic fatigue into 3 groups. During this 6 week study, one did no exercise, the second did 20 minutes of exercise at a moderately intense pace 3 times a week, and the third group did 20 minutes of activity at a leisurely pace, like relaxed walking 3 times a week. Both groups of exercisers experienced a significant boost in energy and reduction in fatigue. Curiously, the relaxed pace exercise group reported the greatest reduction in fatigue - an impressive 65% decrease! (Psychotherapy and Psychosomatics, February 2008)
This study adds to what is honestly already a scientific diction - namely, the human body is incapable of producing energy unless it also expends energy, and there is a direct, positive relationship between the two. Basic human physiology dictates that the more energy you expend, the more energy you are capable of producing. So please do not expect to have any energy (and certainly don't complain about it) unless you are willing to expend it too!
On the subject of moving, a new study from the journal Epidemiology (March 2008) provides further evidence that regular physical activity can provide significant breast cancer protection. Researchers compared the lifelong activity levels of 2,176 women with breast cancer and 2,346 healthy subjects. The women with the greatest levels of physical activity over their lives were 20% less likely to develop breast cancer versus those who were the least active. Researchers noted that although activity was protective, no matter what the women's size or age, women in their 50's who spent more time engaging in moderate to vigorous exercise relative to when they were in their 20's to 40's were 34% less likely to get breast cancer. Those in their 50's that increased their activity the most experienced a 41% risk reduction. These finding are consistent with what we now know in general about the benefits of physical activity in relation to age. The older you are the greater the efficacy of physical activity, i.e. an 80 year old that engages in moderate physical activity 30 minutes a day benefits significantly more than a 30 year old doing the same.
My 72 year old mother is a shining example of this reality. Although she was active throughout her life (raised 7 kids), she never engaged in regular, formal exercise until her early 60's. At that time, she took up competitive running and has been at it ever since. She competes frequently in 5Ks, 10Ks, and even half marathons and almost always wins her age group or places in the top 3. She takes no prescription drugs, has boundless energy, and enjoys the functionality of someone in their 40's. Go Mom! Make exercise a priority throughout your life, but be especially vigilant as you enter the golden years!
|
Antioxidant Supplements Continue to Disappoint
Over the past decade, I have experienced a paradigm shift in my belief in, and enthusiasm for dietary supplements. This "turn" has been driven by new scientific trials (the most accurate and telling studies) that, for the most part fail to demonstrate any benefit, and in some cases have uncovered occasional risks. Two new studies add to this trend. Reporting in the Mayo Clinic Proceedings (January 2008), scientists evaluated 12 clinical trials comparing antioxidant supplements like vitamin C, E, and beta-carotene with placebo on cancer incidence and death. Overall, they found no evidence for decreased cancer risk in those taking supplements and in fact, found that beta-carotene supplements actually increased the risk of cancer in smokers. Looking at specific cancer sites however, they did report a small reduced risk of prostate cancer in men taking selenium and vitamin E supplements. Further studies are currently underway looking at these supplements and prostate cancer.
The second study involved about 3,000 elderly individuals followed over 5.5 years and was undertaken to see if supplements of vitamin C or E, alone or in combination, provided any protection against developing dementia or Alzheimer's. Investigators reported no observed cognitive benefits in those taking the supplements (Journal of American Geriatric Society, February 2008).
Your very best supplement is the knife and fork -- because the extraordinary triumph of good nutrition can only be had through eating and eating the nutrient packages nature has so brilliantly provided for us - namely whole, real FOOD! I do recommend a few basic supplements however, not because they can make you healthier, but because they can help you avoid a deficiency that could have significant health consequences (a safety net so-to-speak). To read my supplement recommendations click here.
|
|
Sugar: A Brain Buster
A provocative new laboratory study provided some sobering new science in terms of just how bad excess sugar may be for our brains. A special breed of mice prone to developing Alzheimer's disease were fed sugar-sweetened water or plain water over a 25 week study period. Those consuming the sweetened water gained more weight, developed early signs of diabetes, and displayed significant compromise in learning and memory compared to those given the plain water. Even more alarming, the rats drinking the sugar water had 3 times the protein amyloid and 2.5 times the protein apoliprotein E in their brains. Both proteins are known culprits in the pathologic brain changes seen in Alzheimer's disease (Journal of Biological Chemistry, December 2007). The lead investigators described these findings as "of tremendous importance" given the explosive increase (up to 5 fold) in sweetened, processed beverage consumption seen in modern cultures over the past 30 years.
Sweet beverages were also implicated in the current issue of Dental Tribune with the dramatic increase in dental erosion observed in young teens over the past decade. After evaluating the teeth of 900 U.S. middle school students, researchers found that a full 30% had dental erosion. Dental erosion results in the irreversible loss of tooth enamel and compromises the structural integrity of the tooth, increasing the risk of cracks. The acidic nature of sweetened beverages, namely sodas (including diet), sports drinks, fruit drinks, and some fruits juices can easily strip the enamel from the teeth, especially when consumed regularly.
Always make pure, clean water your beverage of choice and encourage your kids to do the same, as we know it is the one and only beverage our bodies are perfectly and ideally suited for and the only thing that can supply 100% of this all-important, essential nutrient. And when I say "pure, clean water" I do not mean Vitamin Water, fitness waters, or any of the other dizzying array of "fortified" waters now available on the grocery store shelves. I recently addressed my concerns with fortified waters during an interview with ICYou.com, the new "youtube for health." Click here to view the clip.
|
Age-Related Brain Changes
An interesting new study in the journal Neurology (December 2007) revealed that the large majority of older adults have significant brain pathology on autopsy, regardless of outward signs of dementia. The brains of 141 older adults, both with and without clinical dementia, underwent autopsy evaluations. Only 20% had structurally normal brains. The most common type of abnormalities included: Alzheimer's changes, cerebral infarcts (stokes), and Lewy body (Parkinson's like) changes. Many of the subjects judged to be cognitively normal and free of dementia had tissue evidence of brain pathology. The important finding from this evaluation was the impact that multiple brain pathologies had on the risk of dementia. Having more that one pathology significantly increased the risk of cognitive decline. This study hammers home the importance of being diligent in controlling the preventable risk factors for strokes, namely high blood pressure, high cholesterol, tobacco, obesity, and high blood sugar.
Based on a recent report from the Journal of Neuroscience (December 2007) you may want to strongly consider a daily dose of fish oil too. Scientists investigating the role of DHA (one of the two biologically active forms of omega 3 fats found in fish oil) on brain cells found that it spurs the production of a special Alzheimer's -- protective protein called CRII. CRII destroys the damaging plaques that build up in the brain's of Alzheimer's patients. Alzheimer's victims have very low levels of CRII in their brains and scientists beleive this plays a key role in why they develop this disease.
This study adds to a growing list of others supporting the central importance of optimal omega 3 fat intake for the preservation of brain health. I consider fish oil supplements a safe, convenient, and easy way to take full advantage of this vital, essential nutrient that is lacking in the diets of many Americans. A recent study in the American Journal of Clinical Nutrition (December 2007) adds to my scientific confidence in making this recommendation, especially for those who find it difficult to eat oily fish 3 to 4 times a week. Scientists compared the blood levels of omega 3 fats in two study groups - one group ate oily fish 2 times a week while the second group consumed the equivalent amount of omega 3 via fish oil capsules (about 485 mg per day). At the end of the 16 week study, both groups had similar elevations in their omega 3 blood levels. The study's author concluded "it doesn't make any difference whether you get your omega 3 from a capsule or in fish - they have the same effect on enriching the tissues with omega 3. Keep in mind however, that eating oily fish has several additional benefits including, providing a hefty dose of vitamin D, selenium, and high quality protein.
| |
|
|
|
|
Exciting News/Reminders
- Dr. Ann presents the key note address at South Carolina's First Annual Summit on Women at 9:15 AM on April 16th. For more details or to register click here.
- Dr. Ann is proud to announce her association with ICYou.com. ICYou.com is the flagship product of Charleston-based, Benefitfocus' new Health Media Division, and has been dubbed the "youtube for health." To view Dr. Ann's current ICYou video content click here.
- Dr. Ann presents her most powerful lecture, Eat Right for Life at the 8th Annual Women's Health Research Day at the University of North Carolina, Chapel Hill on April 1st, 2008.
- Dr. Ann's expert advice made it's way into the pages of In Touch Weekly and Quick & Simple this month!!
- Join Dr. Ann on the first and third Thursdays of each month, from 12:30 to 1:00 for her live "Ask the Expert" radio broadcast on S.C. Public Radio's "Your Day" program (also webstreamed at http://yourday.clemson.edu)
Yours in health,
Dr. Ann
| |
|
|
|
|
|
Dr. Ann & Just Wellness, LLC | 246 Mathis Ferry Road | Suite 100 | Mt. Pleasant | SC | 29464
|
See All Newsletters
|
|
