Risk reduction and lifestyle factors
Factors that you can control
* Pregnancy: Having no children, or having a first pregnancy after age 30 increases your risk. If a woman has had one or more pregnancies, and if the first child was conceived before age 30, the risk of breast cancer is lower. Additionally, if it is possible to breastfeed your children, you lower your risk even more.
* Breastfeeding: If you have given birth, but not breastfed, your risk is increased. In some studies, the combination of pregnancy and breastfeeding has resulted in a decreased number of menstrual periods, which helps to lower the risk of breast cancer slightly. In one study, it was found that having multiple births and breastfeeding for 1.5 to 2 years may cut your risk of breast cancer in half.
* Birth control pills: It is not yet clear what the role of birth control pills might be in breast cancer risk. Some studies have shown that women who are now using birth control pills have a slightly increased risk of breast cancer. If you have quit taking the pill more than 10 or more years ago, you may not have an increased risk. If you are considering using the pill, discuss the risks and benefits with your doctor.
* Alcohol Use: If you have 1 drink a day, you have a very small increased risk of breast cancer. If you have 2 to 5 drinks daily, you have a much greater risk than that of women who drink no alcohol. Drinking alcohol is linked to a slightly increased risk of getting breast cancer.
* Hormone replacement therapy (HRT): If you have had long-term use (several years or longer) of combined HRT (estrogens combined with progesterone) after menopause, you have an increased risk of breast cancer as well as heart disease, blood clots, and strokes. The breast cancers found in long-term HRT users are also detected at a more advanced stage, perhaps because HRT seems to reduce the effectiveness of mammograms. If you can stop using HRT, after five years, your breast cancer risk appears to drop back to normal. Estrogen, when used alone (ERT) does not seem to increase the risk of breast cancer as much, unless you have had a previous diagnosis of estrogen-receptor positive breast cancer. If you are considering using HRT, you should talk with your doctor about the pros and cons of using it.
* Your Diet: If you are overweight, you have a higher risk of breast cancer, especially if you are past the change of life (menopause) and if your weight gain took place during adulthood. Also, if the extra fat is in the waist area the risk seems to be higher. Please remember that the link between excess weight and breast cancer risk is complicated, and that studies of the relationship between fat in your diet and your risk of breast cancer have often given conflicting results.
* Your Exercise Routine: If you are not doing regular exercise, you are at greater risk for breast cancer. The only question is how much exercise will reduce your risk. One study found that as little as 1 hour and 15 minutes to 2 and a half hours per week of brisk walking reduced the risk by 18%. If you take 10 hours a week of brisk walking, you can reduce your risk a little more.
Friday, February 27, 2009
Wednesday, February 25, 2009
Health Line: What Affects Your Risk of Breast Cancer?
Know what factors you can and can't control!!!
Breast cancer is the most common cancer, diagnosed in one out of eight women in the United States. There are a little more than two million women who live in the U. S. who have been treated for breast cancer. Men are also at risk for breast cancer, but the death rate is quite low, at 0.22%, or two-tenths of a percent.
The chance of a woman dying from breast cancer is one in thirty-three, somewhat less than lung cancer deaths, which lead the statistics in cancer deaths. However, breast cancer death rates are decreasing, and survival rates are on the rise. This may be due to early detection (finding the cancer when it is at an early stage) and also to improved treatments.
Factors that you cannot control
* Your Gender: If you are female, you are at risk for breast cancer. Men can also get the disease, but it is much more rare in men. Just having breast tissue and being female puts you at risk.
* Increasing Age: As you age, your chance of getting breast cancer increases. Almost 8 out of 10 breast cancers are diagnosed in women over age 50.
* Your Genes: Between 5% and 10% of breast cancers are related to changes (mutations) in certain genes. BRCA1 and BRCA2 genes are the most common mutated genes. If you have these gene changes, you have up to an 80% chance of getting breast cancer during your life. Other genetic changes may increase your breast cancer risk as well.
* Family health history: If you have close blood relatives who have this disease, you have a higher risk of breast cancer. If you have a mother, sister, or daughter with breast cancer, your own risk is doubled. It does not matter if a your close blood relatives (who have had breast cancer) are from either your mother's or father's side of the family.
* Previous history of breast cancer: If you have had cancer in one breast, you have a greater chance of getting a new cancer in the second breast, or in another part of the first breast, if there is any breast tissue remaining. Either one of these cases are considered a new primary diagnosis, which is different from the first cancer coming back (recurrence).
* Previous abnormal breast biopsy: Some of the types of abnormal biopsy results can be linked to a slightly higher risk of breast cancer.
* Previous breast radiation: If you have had radiation treatment to the chest area earlier in life, you have a greatly increased risk of breast cancer.
* Menstrual periods and menopause: If you started having periods early (before 12 years old) or went through the change of life (menopause) after the age of 55, you have a slightly increased risk of breast cancer.
* DES Treatment: If you took the drug DES (diethylstilbestrol) while pregnant, to lower your chances of losing the baby, recent studies show that you have a slightly increased risk of getting breast cancer.
* Your Race: White (Caucasian) women are slightly more likely to get breast cancer than are African-American women. However, African-American women are at higher risk of death from this cancer. Many experts think that the main reason for this is because they may have faster growing tumors. If you are Asian, Hispanic, or American Indian, you have a lower risk of getting breast cancer.
Breast cancer is the most common cancer, diagnosed in one out of eight women in the United States. There are a little more than two million women who live in the U. S. who have been treated for breast cancer. Men are also at risk for breast cancer, but the death rate is quite low, at 0.22%, or two-tenths of a percent.
The chance of a woman dying from breast cancer is one in thirty-three, somewhat less than lung cancer deaths, which lead the statistics in cancer deaths. However, breast cancer death rates are decreasing, and survival rates are on the rise. This may be due to early detection (finding the cancer when it is at an early stage) and also to improved treatments.
Factors that you cannot control
* Your Gender: If you are female, you are at risk for breast cancer. Men can also get the disease, but it is much more rare in men. Just having breast tissue and being female puts you at risk.
* Increasing Age: As you age, your chance of getting breast cancer increases. Almost 8 out of 10 breast cancers are diagnosed in women over age 50.
* Your Genes: Between 5% and 10% of breast cancers are related to changes (mutations) in certain genes. BRCA1 and BRCA2 genes are the most common mutated genes. If you have these gene changes, you have up to an 80% chance of getting breast cancer during your life. Other genetic changes may increase your breast cancer risk as well.
* Family health history: If you have close blood relatives who have this disease, you have a higher risk of breast cancer. If you have a mother, sister, or daughter with breast cancer, your own risk is doubled. It does not matter if a your close blood relatives (who have had breast cancer) are from either your mother's or father's side of the family.
* Previous history of breast cancer: If you have had cancer in one breast, you have a greater chance of getting a new cancer in the second breast, or in another part of the first breast, if there is any breast tissue remaining. Either one of these cases are considered a new primary diagnosis, which is different from the first cancer coming back (recurrence).
* Previous abnormal breast biopsy: Some of the types of abnormal biopsy results can be linked to a slightly higher risk of breast cancer.
* Previous breast radiation: If you have had radiation treatment to the chest area earlier in life, you have a greatly increased risk of breast cancer.
* Menstrual periods and menopause: If you started having periods early (before 12 years old) or went through the change of life (menopause) after the age of 55, you have a slightly increased risk of breast cancer.
* DES Treatment: If you took the drug DES (diethylstilbestrol) while pregnant, to lower your chances of losing the baby, recent studies show that you have a slightly increased risk of getting breast cancer.
* Your Race: White (Caucasian) women are slightly more likely to get breast cancer than are African-American women. However, African-American women are at higher risk of death from this cancer. Many experts think that the main reason for this is because they may have faster growing tumors. If you are Asian, Hispanic, or American Indian, you have a lower risk of getting breast cancer.
Monday, February 23, 2009
Gene test helps set accurate blood thinner dose
ATLANTA – People taking warfarin, a leading blood thinner to prevent clots that cause heart attacks and strokes, soon may have a better way to get the tricky dose right. A new formula that includes gene testing proved much better at setting the ideal dose than what doctors do now: Give a standard amount and adjust it by trial and error. The formula was tested in a large international study, which found the usual approach gets it wrong about half the time.
About 4 million Americans take warfarin, also known as Coumadin, the top-used blood thinner worldwide. It could be used even more, but doctors have worried about the all-too-common risks to patients if they get the dose wrong. Too little means a risk of stroke and too much can mean fatal bleeding.
The new study is one of the first to show genetic testing can be used to prevent dosing problems, experts said.
A new experiment will soon test the gene study's results in a more rigorous way. Most patients will likely have to wait at least a few years before genetic testing becomes a common factor in warfarin dosing, some experts said.
Patients are generally started on 5 milligrams a day, but that's just a starting guess. The proper amount for one patient may be 10 times as much as what's best for another. Improper dosing leads to problems for thousands of patients each year and can even result in death, according to some estimates.
"You need to be just right," said Donna Arnett, a researcher of genetic testing and cardiovascular health at the University of Alabama at Birmingham, who wasn't involved in the study.
Variations in two genes can indicate how effective the drug will be, but such a test is not yet widely used.
In the new study, researchers in nine countries collected data on about 5,700 patients who — after some trial-and-error — were already on stable doses of the blood thinner. The scientists developed a dosing formula based on the gene test and other factors, including age and weight.
The formula using the gene test proved accurate in setting the dose in about 1 out of 3 warfarin users — more accurate than a method based solely on age, weight and other characteristics.
The study didn't report on serious side effects or consider how tobacco and alcohol use might figure into blood thinner dosing.
The research was funded by the National Institutes of Health and several international medical organizations. Key researchers have received consulting fees and grants from pharmaceutical companies, and companies involved in genetic testing.
Federal officials want to follow up the report by launching a large, three-year study of more than 1,200 patients beginning in April.
"People will go to their doctors and ask" about genetic tests, predicted Jeremy Berg, director of the National Institute of General Medical Sciences, one of the just-published study's funders.
But until the larger study is done, "it's unlikely that very many places will offer this," he said.
A few clinics are already using these gene tests and others to estimate warfarin dosing, but some researchers have concluded it's not cost-effective for most patients.
Dr. Janet Woodcock, who heads the Food and Drug Administration's drug evaluation center, noted that many patients have, for a long time, complained to doctors that the standard warfarin treatment didn't work for them. Now science is showing how right they were.
"The patients are beginning to be vindicated," Woodcock said.
About 4 million Americans take warfarin, also known as Coumadin, the top-used blood thinner worldwide. It could be used even more, but doctors have worried about the all-too-common risks to patients if they get the dose wrong. Too little means a risk of stroke and too much can mean fatal bleeding.
The new study is one of the first to show genetic testing can be used to prevent dosing problems, experts said.
A new experiment will soon test the gene study's results in a more rigorous way. Most patients will likely have to wait at least a few years before genetic testing becomes a common factor in warfarin dosing, some experts said.
Patients are generally started on 5 milligrams a day, but that's just a starting guess. The proper amount for one patient may be 10 times as much as what's best for another. Improper dosing leads to problems for thousands of patients each year and can even result in death, according to some estimates.
"You need to be just right," said Donna Arnett, a researcher of genetic testing and cardiovascular health at the University of Alabama at Birmingham, who wasn't involved in the study.
Variations in two genes can indicate how effective the drug will be, but such a test is not yet widely used.
In the new study, researchers in nine countries collected data on about 5,700 patients who — after some trial-and-error — were already on stable doses of the blood thinner. The scientists developed a dosing formula based on the gene test and other factors, including age and weight.
The formula using the gene test proved accurate in setting the dose in about 1 out of 3 warfarin users — more accurate than a method based solely on age, weight and other characteristics.
The study didn't report on serious side effects or consider how tobacco and alcohol use might figure into blood thinner dosing.
The research was funded by the National Institutes of Health and several international medical organizations. Key researchers have received consulting fees and grants from pharmaceutical companies, and companies involved in genetic testing.
Federal officials want to follow up the report by launching a large, three-year study of more than 1,200 patients beginning in April.
"People will go to their doctors and ask" about genetic tests, predicted Jeremy Berg, director of the National Institute of General Medical Sciences, one of the just-published study's funders.
But until the larger study is done, "it's unlikely that very many places will offer this," he said.
A few clinics are already using these gene tests and others to estimate warfarin dosing, but some researchers have concluded it's not cost-effective for most patients.
Dr. Janet Woodcock, who heads the Food and Drug Administration's drug evaluation center, noted that many patients have, for a long time, complained to doctors that the standard warfarin treatment didn't work for them. Now science is showing how right they were.
"The patients are beginning to be vindicated," Woodcock said.
Health News: China launches campaign to break sex taboos
BEIJING (Reuters) – China on Sunday launched a national sex education campaign aimed at breaking traditional taboos and getting more people to seek treatment for sexually transmitted diseases and infertility.
Just seven percent of women and slightly more than eight percent of men seek immediate medical help for sexual problems, while more a third of people never seek help, said one of the campaign's advisors.
"These numbers are shocking," Xia Enlan, head of the obstetrics and gynaecology department of the Capital University of Sciences' Fuxing Hospital, told a news conference.
"The numbers who get medical attention for sexual problems are extremely small," she added. "This delays treatment for some very serious diseases."
The campaign, called "The sunshine project to care for gender health," will feature posters, competitions and sponsorship of an international sex toy fair in Beijing, organisers said, in a bid to breach "painful topics" of sex.
It will be fronted by Hong Kong starlet Yvonne Yung and her husband Will Liu, who will be the campaign's "image ambassadors."
"Sexual health is an important part of family life and good for helping build a harmonious society," said Cui Yandi of the China Woman and Child Development Centre, one of the programme's main sponsors.
China reported a one-fifth rise in syphilis last year, with a total of 257,474 cases, according to the Health Ministry, though gonorrhoea cases dropped by a tenth.
HIV/AIDS in China is also now mainly sexually transmitted. In the past, most infections were caused by intravenous drug use.
By the end of 2007, China had an estimated 700,000 people infected with HIV, up from an earlier estimate of 650,000, but is believed to have many unreported cases.
While the government has rolled out a television campaign to promote condom use, a major move for a country where talking about sex is problematic for many people, Xia said traditional shyness about discussing sex remains a huge issue.
"It's taboo. The influence of feudalistic thinking has been around for many years. People are not very open," she told Reuters.
"People need to talk about it now that the economy has been growing so fast and we're becoming more and more open," Xia said.
"The traditional way of thinking has not been broken," she added. "We need more publicity, and to talk about these issues in the open. That's why we need this campaign."
Just seven percent of women and slightly more than eight percent of men seek immediate medical help for sexual problems, while more a third of people never seek help, said one of the campaign's advisors.
"These numbers are shocking," Xia Enlan, head of the obstetrics and gynaecology department of the Capital University of Sciences' Fuxing Hospital, told a news conference.
"The numbers who get medical attention for sexual problems are extremely small," she added. "This delays treatment for some very serious diseases."
The campaign, called "The sunshine project to care for gender health," will feature posters, competitions and sponsorship of an international sex toy fair in Beijing, organisers said, in a bid to breach "painful topics" of sex.
It will be fronted by Hong Kong starlet Yvonne Yung and her husband Will Liu, who will be the campaign's "image ambassadors."
"Sexual health is an important part of family life and good for helping build a harmonious society," said Cui Yandi of the China Woman and Child Development Centre, one of the programme's main sponsors.
China reported a one-fifth rise in syphilis last year, with a total of 257,474 cases, according to the Health Ministry, though gonorrhoea cases dropped by a tenth.
HIV/AIDS in China is also now mainly sexually transmitted. In the past, most infections were caused by intravenous drug use.
By the end of 2007, China had an estimated 700,000 people infected with HIV, up from an earlier estimate of 650,000, but is believed to have many unreported cases.
While the government has rolled out a television campaign to promote condom use, a major move for a country where talking about sex is problematic for many people, Xia said traditional shyness about discussing sex remains a huge issue.
"It's taboo. The influence of feudalistic thinking has been around for many years. People are not very open," she told Reuters.
"People need to talk about it now that the economy has been growing so fast and we're becoming more and more open," Xia said.
"The traditional way of thinking has not been broken," she added. "We need more publicity, and to talk about these issues in the open. That's why we need this campaign."
Health News: Growing HIV rates among gay, bisexual men in Asia
HONG KONG – The AIDS virus is spreading rapidly among gay and bisexual men in Asia as younger people shun condoms and authorities fail to increase awareness of the disease, health officials said Friday.
The epidemic will worsen dramatically in coming years unless there is better education and stronger political will to combat the disease, warned Massimo Ghidinelli, the World Health Organization's regional adviser on HIV/AIDS.
His comments came at a news conference after a seminar in Hong Kong at which regional AIDS experts discussed the growing trend.
Asia is believed to have the world's largest number of men who have sex with other men, with a preliminary estimate of 10 million, according to WHO.
While describing the figure as "extraordinary high," Ghidinelli said it still appeared to be conservative because of the stigmatization of male-to-male sex.
WHO said fragmentary information from the region indicated a rapid spread of HIV among gay and bisexual men, but that full data weren't available. The seminar was called to strengthen efforts to study and address the problem, it said.
Ghidinelli said low condom use among younger men in male-to-male relationships was fueling the transmission of HIV.
"Younger men engaging in sex with men are entering into a sexual arena without the same level of awareness and without taking the same level of protection that the older generation was taking," Ghidinelli told a news conference.
Ghidinelli said the AIDS experts agreed at the conference to set up a regional task force to collect information on male-to-male transmission and to strengthen measures to fight the disease.
The epidemic will worsen dramatically in coming years unless there is better education and stronger political will to combat the disease, warned Massimo Ghidinelli, the World Health Organization's regional adviser on HIV/AIDS.
His comments came at a news conference after a seminar in Hong Kong at which regional AIDS experts discussed the growing trend.
Asia is believed to have the world's largest number of men who have sex with other men, with a preliminary estimate of 10 million, according to WHO.
While describing the figure as "extraordinary high," Ghidinelli said it still appeared to be conservative because of the stigmatization of male-to-male sex.
WHO said fragmentary information from the region indicated a rapid spread of HIV among gay and bisexual men, but that full data weren't available. The seminar was called to strengthen efforts to study and address the problem, it said.
Ghidinelli said low condom use among younger men in male-to-male relationships was fueling the transmission of HIV.
"Younger men engaging in sex with men are entering into a sexual arena without the same level of awareness and without taking the same level of protection that the older generation was taking," Ghidinelli told a news conference.
Ghidinelli said the AIDS experts agreed at the conference to set up a regional task force to collect information on male-to-male transmission and to strengthen measures to fight the disease.
Health Line: Top 10 Breast Cancer Prevention Methods
Breast cancer is the most commonly diagnosed cancer in women, aside from lung cancer. 1 in every 8 women are estimated to develop breast cancer in their lifetime. While there are certain risk factors like genetics we cannot change, there are many lifestyle changes we can make to aid in breast cancer prevention.
1. Pass on that last call for alcohol.
Studies have determined that women who drink alcoholic beverages develop cancer at a higher rate. How much is too much? Based on studies, ladies who consume 2 to 5 drinks daily have about 1½ times the risk of women who don't consume alcohol.
2. Quitters DO prosper - when it comes to smoking.
Although there has not been a direct link between smoking and breast cancer, studies suggest that smoking at an early age can increase a woman's risk. Not only can it be a risk for breast cancer, smoking is a definite risk factor for lung cancer.
3. Get physical.
Physical activity may reduce your risk of breast cancer. Studies by the Women's Health Initiative found that women who walked briskly 1.25 to 2.5 hours per week reduced a woman's breast cancer risk by 18%. Exercise doesn't always mean traditional gym exercises either.
4. Be aware of your family breast cancer history.
Having a family or personal history of breast cancer may increase your risk. If an immediate woman in your family has had breast cancer, it is important to let your doctor know. Studies have shown that breast cancer can be genetic. Genetic testing and counseling is available for those concerned with their risk. Keep in mind, that just because your mother or sister had breast cancer, it does not mean you will definitely develop breast cancer.
5. Avoid hormone replacement therapy if possible.
Studies have shown a link between long time hormone replacement therapy and breast cancer. This link suggests that combined HRT's (estrogen and progesterone) raise the risk factor. Five years after discontinuing HRT's the risk factor drops. HRT's also make mammograms less effective. If you need to take hormone replacement therapy, talk to your doctor about the risk and your personal condition.
6. Check your breasts every month.
Checking your breasts every month may not reduce your risk of developing breast cancer, but it may help detect breast cancer early. The earlier breast cancer is found, the less aggressive the treatment.
7. Try to keep a low fat diet.
A diet low in fat not only decreases the risk of obesity, it can reduce your risk of breast cancer. We know that estrogen plays a majot role in the development of breast cacner. Fat tissue contains small amounts of estrogen and may increase your risk. There have been conflicting studies about fat intake and breast cancer risk, however all studies have consluded that obesity plays a big part in breast cancer development.
8. Don't forget to get a mammogram - it's not a choice.
Like the breast self exam, a mammogram won't prevent the development of breast cancer, but it can detect cancer. Sometimes it can be difficult to feel a lump in the breast, and a mammogram is likely to detect any lumps that cannot be felt.
9. Have children earlier in life, if possible.
Having no children or having your first child in your mid-thirties or later increases the risk.
10. Consider breastfeeding instead of formula feeding.
Researchers believe that the months without a period during pregnancy and breast feeding may reduce a woman's risk of breast cancer. This accompanies the data that suggests that early menopause lowers the risk factor, as well.
1. Pass on that last call for alcohol.
Studies have determined that women who drink alcoholic beverages develop cancer at a higher rate. How much is too much? Based on studies, ladies who consume 2 to 5 drinks daily have about 1½ times the risk of women who don't consume alcohol.
2. Quitters DO prosper - when it comes to smoking.
Although there has not been a direct link between smoking and breast cancer, studies suggest that smoking at an early age can increase a woman's risk. Not only can it be a risk for breast cancer, smoking is a definite risk factor for lung cancer.
3. Get physical.
Physical activity may reduce your risk of breast cancer. Studies by the Women's Health Initiative found that women who walked briskly 1.25 to 2.5 hours per week reduced a woman's breast cancer risk by 18%. Exercise doesn't always mean traditional gym exercises either.
4. Be aware of your family breast cancer history.
Having a family or personal history of breast cancer may increase your risk. If an immediate woman in your family has had breast cancer, it is important to let your doctor know. Studies have shown that breast cancer can be genetic. Genetic testing and counseling is available for those concerned with their risk. Keep in mind, that just because your mother or sister had breast cancer, it does not mean you will definitely develop breast cancer.
5. Avoid hormone replacement therapy if possible.
Studies have shown a link between long time hormone replacement therapy and breast cancer. This link suggests that combined HRT's (estrogen and progesterone) raise the risk factor. Five years after discontinuing HRT's the risk factor drops. HRT's also make mammograms less effective. If you need to take hormone replacement therapy, talk to your doctor about the risk and your personal condition.
6. Check your breasts every month.
Checking your breasts every month may not reduce your risk of developing breast cancer, but it may help detect breast cancer early. The earlier breast cancer is found, the less aggressive the treatment.
7. Try to keep a low fat diet.
A diet low in fat not only decreases the risk of obesity, it can reduce your risk of breast cancer. We know that estrogen plays a majot role in the development of breast cacner. Fat tissue contains small amounts of estrogen and may increase your risk. There have been conflicting studies about fat intake and breast cancer risk, however all studies have consluded that obesity plays a big part in breast cancer development.
8. Don't forget to get a mammogram - it's not a choice.
Like the breast self exam, a mammogram won't prevent the development of breast cancer, but it can detect cancer. Sometimes it can be difficult to feel a lump in the breast, and a mammogram is likely to detect any lumps that cannot be felt.
9. Have children earlier in life, if possible.
Having no children or having your first child in your mid-thirties or later increases the risk.
10. Consider breastfeeding instead of formula feeding.
Researchers believe that the months without a period during pregnancy and breast feeding may reduce a woman's risk of breast cancer. This accompanies the data that suggests that early menopause lowers the risk factor, as well.
Thursday, February 19, 2009
Fitness: Plantar Fasciitis Pointers
If you have plantar fasciitis (a painful condition that affects the tendon that connects the heel bone to the toes), you may want to try an aerobic workout that doesn't stress your foot, such as:
• An upper body cycle. It's basically a bike that you pedal with your arms, begin with just five to 10 minutes at a time.
• Water aerobics. Start with 30 to 45 minutes of deep water exercise like "water walking" with a flotation belt.
• Chair aerobics. This involves aerobic moves you can do seated. Look for DVDs and videos.
• An upper body cycle. It's basically a bike that you pedal with your arms, begin with just five to 10 minutes at a time.
• Water aerobics. Start with 30 to 45 minutes of deep water exercise like "water walking" with a flotation belt.
• Chair aerobics. This involves aerobic moves you can do seated. Look for DVDs and videos.
Tuesday, February 17, 2009
Health News: Are You Wasting Money on Multivitamins?
Advertisements with tantalizing promises of improved health, prevention of cancer and heart disease, and greater energy have lured millions of Americans to spend billions of dollars on the purchase of multivitamins.
An article in the February 9 issue of Archives of Internal Medicine reported that multivitamin use did not protect the 161,808 postmenopausal women enrolled in the Women's Health Initiative Study from common forms of cancer, heart attacks, or strokes. And the numbers of deaths during the 8 years of the study were the same in vitamin users as in non-users. Still, it is important to recognize that this was an observational study, not a more meaningful clinical trial. Although these findings apply only to women, other studies have failed to show benefits of multivitamins in older men.
These results are not at all surprising for several reasons. No large study has shown that multivitamins significantly benefit healthy men and women. In addition, for some years physicians prescribed folic acid and vitamins B12 and B6 in the hopes of preventing heart attacks and strokes by lowering blood levels of homocysteine. (High blood levels of homocysteine are associated with an increased risk of coronary and other vascular diseases.) A number of recent studies, however, have shown that, while these vitamins do lower homocysteine levels, they do not prevent heart attacks or strokes.
Many doctors have also prescribed the antioxidants vitamin E and beta-carotene to reduce the risk of cardiovascular diseases and cancer. Alas, studies have now proven that these supplements are not protective--and may even be harmful.
No one denies that an adequate intake of vitamins is essential; however, vitamins can and should be obtained from eating enough healthy foods rather than from swallowing vitamin supplements.
Then what about vitamins being a great source of energy? Some multivitamin ads do indeed claim that their supplements boost energy; and some professional athletes gobble handfuls of vitamin pills to increase their energy and strength. But researchers proved long ago that energy comes from calories, not vitamins. The highly touted cholesterol-lowering effects of substances added to some multivitamin supplements? Still unproven.
All this is not to say that specific vitamins supplements are never desirable. Vitamins can be valuable in certain situations:
* Folic acid supplements in women who are pregnant or plan to become pregnant can help to prevent serious neural-tube defects that affect the baby's brain and spine.
* Supplements that contain more vitamin D and calcium than is present in regular multivitamin pills can help older men, and especially women, avoid osteoporosis and bone fractures.
* Supplements of vitamins C and E, beta-carotene, zinc, and copper may slow the progression of vision loss in people with early macular degeneration.
And multivitamins are beneficial for some entire groups of people:
* those on a very-low-calorie weight-loss diet
* strict vegetarians
* heavy alcohol drinkers
* individuals who are not getting an adequate diet because they are too sick or too poor--or live by themselves and are unable to prepare proper meals for themselves
I also agree with a comment made by one of the coauthors of the Archives of Internal Medicine article about postmenopausal women mentioned above. An 8-year follow-up period may not be long enough to show that multivitamins protect against cancers that take many years to develop.
All the same, the results of the studies on vitamins so far point to one conclusion: Healthy people who eat enough calories from a varied diet do not benefit from multivitamin supplements.
An article in the February 9 issue of Archives of Internal Medicine reported that multivitamin use did not protect the 161,808 postmenopausal women enrolled in the Women's Health Initiative Study from common forms of cancer, heart attacks, or strokes. And the numbers of deaths during the 8 years of the study were the same in vitamin users as in non-users. Still, it is important to recognize that this was an observational study, not a more meaningful clinical trial. Although these findings apply only to women, other studies have failed to show benefits of multivitamins in older men.
These results are not at all surprising for several reasons. No large study has shown that multivitamins significantly benefit healthy men and women. In addition, for some years physicians prescribed folic acid and vitamins B12 and B6 in the hopes of preventing heart attacks and strokes by lowering blood levels of homocysteine. (High blood levels of homocysteine are associated with an increased risk of coronary and other vascular diseases.) A number of recent studies, however, have shown that, while these vitamins do lower homocysteine levels, they do not prevent heart attacks or strokes.
Many doctors have also prescribed the antioxidants vitamin E and beta-carotene to reduce the risk of cardiovascular diseases and cancer. Alas, studies have now proven that these supplements are not protective--and may even be harmful.
No one denies that an adequate intake of vitamins is essential; however, vitamins can and should be obtained from eating enough healthy foods rather than from swallowing vitamin supplements.
Then what about vitamins being a great source of energy? Some multivitamin ads do indeed claim that their supplements boost energy; and some professional athletes gobble handfuls of vitamin pills to increase their energy and strength. But researchers proved long ago that energy comes from calories, not vitamins. The highly touted cholesterol-lowering effects of substances added to some multivitamin supplements? Still unproven.
All this is not to say that specific vitamins supplements are never desirable. Vitamins can be valuable in certain situations:
* Folic acid supplements in women who are pregnant or plan to become pregnant can help to prevent serious neural-tube defects that affect the baby's brain and spine.
* Supplements that contain more vitamin D and calcium than is present in regular multivitamin pills can help older men, and especially women, avoid osteoporosis and bone fractures.
* Supplements of vitamins C and E, beta-carotene, zinc, and copper may slow the progression of vision loss in people with early macular degeneration.
And multivitamins are beneficial for some entire groups of people:
* those on a very-low-calorie weight-loss diet
* strict vegetarians
* heavy alcohol drinkers
* individuals who are not getting an adequate diet because they are too sick or too poor--or live by themselves and are unable to prepare proper meals for themselves
I also agree with a comment made by one of the coauthors of the Archives of Internal Medicine article about postmenopausal women mentioned above. An 8-year follow-up period may not be long enough to show that multivitamins protect against cancers that take many years to develop.
All the same, the results of the studies on vitamins so far point to one conclusion: Healthy people who eat enough calories from a varied diet do not benefit from multivitamin supplements.
Monday, February 16, 2009
Kitchen Remedy: Get Grilling
There's nothing quite like the smells of summer--the warm breezes, the fragrant flowers and even the scent of sunblock. But my favorite by far is the smoky smell of barbecue. In my opinion, grilling is one of the best ways to cook. First, you can't beat the time factor: Virtually no planning or prep is required. And more important, it's so easy to create healthful meals because you don't have to use a lot of fat to add flavor to your food. You can even enjoy the classics, like hamburgers and steaks, and still keep your calories in check. Take a look at the tips below to create a healthy, tasty meal on the grill.
Make a better burger. Use lean beef (95 percent). Or, try a buffalo burger with naturally lean ground buffalo meat, a turkey burger or a veggie burger.
Choose a slim steak. Go for lean options, such as a T-bone or different cuts of sirloin and flank steak. Buffalo steaks are also good because they're naturally lean.
Grill your veggies. Throw corn on the cob on the grill instead of boiling it for a more intense roasted flavor. You can grill just about any veggie, including sweet peppers, onions, fennel, summer squash, whole leaves of hearty greens or wedges of cabbage or radicchio.
Enjoy chicken stripped. Chicken's great on the grill, but be sure to remove the skin (it's loaded with saturated fat) and marinate it before cooking to keep it moist.
Be creative. If you're looking to experiment, try marinated tofu. It is excellent on the grill and is a great source of lean plant-based protein. You could also try grilled fish for a simple but elegant meal.
Make a better burger. Use lean beef (95 percent). Or, try a buffalo burger with naturally lean ground buffalo meat, a turkey burger or a veggie burger.
Choose a slim steak. Go for lean options, such as a T-bone or different cuts of sirloin and flank steak. Buffalo steaks are also good because they're naturally lean.
Grill your veggies. Throw corn on the cob on the grill instead of boiling it for a more intense roasted flavor. You can grill just about any veggie, including sweet peppers, onions, fennel, summer squash, whole leaves of hearty greens or wedges of cabbage or radicchio.
Enjoy chicken stripped. Chicken's great on the grill, but be sure to remove the skin (it's loaded with saturated fat) and marinate it before cooking to keep it moist.
Be creative. If you're looking to experiment, try marinated tofu. It is excellent on the grill and is a great source of lean plant-based protein. You could also try grilled fish for a simple but elegant meal.
Thursday, February 12, 2009
Fitness: Injury-proof Yourself
Your workout routine is going great, the weight is peeling off, you're feeling stronger, and then all of a sudden--ouch! A twisted ankle, sore back or pulled muscle sidelines you. What happens next? Often, your weight loss will slow or stop and you risk losing your motivation. But staying injury-free is as simple as following a few easy guidelines, says physical therapist Jack Younghans, D.P.T. Use these tips to stay healthy--and on track.
Don't skip stretching. Spend about five to 10 minutes stretching before your workout. The type of stretching you should do depends on your workout. For example, if you're running on the treadmill, be sure to do some leg stretches. If you're going to be using an elliptical, you'll need to stretch both your arms and legs. And if you're strength training, stretch whatever areas you plan to work out.
Take time to warm up. Don't jump right into your workout at full speed. Slowly ease into it with a five- to 10-minute warm-up session.
Perfect your form. Knowing how to use the equipment or how to properly do moves can help you avoid injury. If you're not sure, ask someone.And don't forget about safety gear, such as a bike helmet or knee pads.
Ease into exercise. If you try to do too much too quickly, you're bound to hurt yourself. Increase your exercise--intensity or duration--gradually.
Pace yourself. Spread out your activity throughout the entire week. Trying to squeeze your workouts into one or two days can definitely result in injury.
Tune into your body. Make sure to pay attention to how you're feeling during a workout. Often times, our body gives us signs that it has had enough. Remember that overexertion can lead to injury.
Don't skip stretching. Spend about five to 10 minutes stretching before your workout. The type of stretching you should do depends on your workout. For example, if you're running on the treadmill, be sure to do some leg stretches. If you're going to be using an elliptical, you'll need to stretch both your arms and legs. And if you're strength training, stretch whatever areas you plan to work out.
Take time to warm up. Don't jump right into your workout at full speed. Slowly ease into it with a five- to 10-minute warm-up session.
Perfect your form. Knowing how to use the equipment or how to properly do moves can help you avoid injury. If you're not sure, ask someone.And don't forget about safety gear, such as a bike helmet or knee pads.
Ease into exercise. If you try to do too much too quickly, you're bound to hurt yourself. Increase your exercise--intensity or duration--gradually.
Pace yourself. Spread out your activity throughout the entire week. Trying to squeeze your workouts into one or two days can definitely result in injury.
Tune into your body. Make sure to pay attention to how you're feeling during a workout. Often times, our body gives us signs that it has had enough. Remember that overexertion can lead to injury.
Monday, February 9, 2009
Dining out? 6 salad Dos & Don'ts
DON'T Ruby Tuesday Carolina Chicken Salad With Blue Cheese Dressing (1,151 calories, 87 grams fat)
DO Ruby Tuesday Grilled Chicken Salad With Light Ranch Dressing (597 calories, 33 grams fat)
DON'T Chili's Southwestern Cobb Salad With Avocado Ranch Dressing (1,120 calories, 75 grams fat)
DO Chili's Grilled Caribbean Salad With Low-fat Vinaigrette Dressing (480 calories, 10 grams fat)
DON'T Uno Chicago Grill Chicken Milanese Salad (840 calories, 56 grams fat)
DO Uno Chicago Grill House Salad With Grilled Chicken and Classic Vinaigrette (430 calories, 21 grams fat)
SHOCKER! Some salads are worse than a burger with the works.
DO Ruby Tuesday Grilled Chicken Salad With Light Ranch Dressing (597 calories, 33 grams fat)
DON'T Chili's Southwestern Cobb Salad With Avocado Ranch Dressing (1,120 calories, 75 grams fat)
DO Chili's Grilled Caribbean Salad With Low-fat Vinaigrette Dressing (480 calories, 10 grams fat)
DON'T Uno Chicago Grill Chicken Milanese Salad (840 calories, 56 grams fat)
DO Uno Chicago Grill House Salad With Grilled Chicken and Classic Vinaigrette (430 calories, 21 grams fat)
SHOCKER! Some salads are worse than a burger with the works.
Thursday, February 5, 2009
Kitchen Remedy: The "good" salad
LOAD UP ON LEAFY GREENS: The darker the leaf, the greater the nutrients like iron and folic acid; besides, 3 cups baby spinach has only 21 calories.PILE ON VEGGIES AND FRUIT: Three to five 1/2-cup servings of choices like carrots, red onions, asparagus or apples total only about 100 calories.
ADD SATISFYING EXTRAS: Pick flavorful ones and you'll need only two: 2 tbsp. walnuts has 98 calories, 10 grams fat; 2 tbsp. goat cheese has 52 calories, 4 grams fat.
Sweet tip: Apples or grapes add a flavor surprise without fat.
CHOOSE ONE PROTEIN: Lean proteins are incredibly satisfying and low in calories--a 3-oz. portion of grilled chicken has just 96 calories, 3 grams fat.
TOP IT OFF THE HEATLHY WAY: Choose full-fat (not "diet") vinaigrettes. Their healthy fats keep you full longer; 2 tbsp. of a balsamic type has 90 calories, 9 grams fat.
Monday, February 2, 2009
Kitchecn Remedy: The "bad" salad
ICEBERG LETTUCE: Yes, it's low-cal (15 calories and zero fat for 2 cups), but you'll miss out on key vitamins like A, C and K found in darker greens.NOT-SO-HEALTHY VEGGIES: One-half cup carrots (23 calories) and tomatoes (16 calories) are great, but 1/2 cup marinated mushrooms pack 130 calories.
HIGH-FAT EXTRAS: Eaten all together, 1/4 cup cheese (114 calories), 1/4 avocado (80 calories), 2 tbsp. bacon (43 calories) and 1/2 cup croutons (93 calories) add up.
CREAMY DRESSING: The typical ladle serves up 4 tbsp.--double a healthy serving size. For ranch, that's 340 calories (almost as much as medium fries!).
The deal on dressing: Anything white generally has twice the calories and fat of vinaigrettes.
BREADED CHICKEN: A 5-oz. serving has 291 calories, 14 grams fat; coated stuff like teriyaki or buffalo chicken can also sneak in another 150 calories.
Health quickie: Nix buttery croutons and you'll save nearly 100 calories.
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