 Health Front
News that's good for you
July 2007
Reprinted with permission from Taste For Life
Easy Exercises
Starting an exercise regimen can be difficult. You need to choose the right workout, buy equipment, not to mention make the time. Now staying fit and flexible can be fun and affordable. Check out local organizations like the YMCA to find out if they offer classes for t’ai chi, a calming martial art that focuses on breathing, posture, and balance. The slow movements of this activity may counteract arthritis, improve circulation, strengthen muscles, and boost the immune system.
Don’t have the time to exercise? Stretch at work without leaving your desk. Start with neck flexes and shoulder rolls, and then work your way down to hamstring extensions and calf raises. Taking a quick break to do these and other stretches will help you maintain energy.
At home, take advantage of commercial breaks to do a few crunches or to lift weights. Jumping rope is a great way to get aerobic exercise and to build endurance. Try different foot patterns to keep it interesting, and remember to warm up and cool down by stretching. The important thing is to stay active and remember that even small steps will eventually lead to a healthier lifestyle.
selected sources
- “Don’t Just Sit There: The Desk Decathlon,” 1/07
- “Gently Improve Your Balance with T’ai Chi,” 9/06; American Institute for Cancer Research, www.aicr.org
Delicious & Nutritious
Chocolate lovers, celebrate! Preliminary research suggests that dark chocolate, a rich source of flavonoids, improves vascular function in overweight patients. Forty-five patients were given either unsweetened cocoa, sweetened cocoa, or a placebo for six weeks. At the end of the study, researchers found that unsweetened cocoa was most beneficial for blood flow because it expanded patients’ arteries. This research doesn’t mean that all chocolate products are good for you, though. Read labels for fat, sugar, and calorie content.
source
- “ACC: Dark Chocolate Improves Vascular Function” by Crystal Phend, www.MedPageToday.com, 3/25/07
Prostate Update
A Chinese study examining the association between green tea consumption, lycopene intake, and prostate cancer has garnered interesting results. Researchers found that men who drank the most green tea had an 86 percent reduced risk of prostate cancer versus those who drank the least.
Also, men who habitually ate foods rich in lycopene had an 82 percent reduced risk of the cancer compared to men who did not. And the protective effect from green tea and lycopene together is stronger than either component taken separately. Lower the risk of prostate cancer by drinking green tea and eating foods containing a high amount of lycopene, including tomatoes, grapefruit, and watermelon.
selected sources
- The Food Encyclopedia by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006) }
- “Tea and Lycopene Protect against Prostate Cancer” by L. Jian et al., Asia Pac J Clin Nutr, 2007
Snack on Soy Nuts
Having trouble lowering that blood pressure? Grab a handful of soy nuts. A recent study shows that in addition to reducing fat, cholesterol, sodium, and calorie intake, substituting one-half of a cup of soy nuts for another protein source every day improves blood pressure and LDL (lousy) cholesterol in postmenopausal women. Of the 60 women involved, those with hypertension (high blood pressure) and prehypertension (moderately high blood pressure) experienced a drop in both systolic and diastolic blood pressures.
Researchers suggest eating unsalted soy nuts throughout the day for maximum benefits. Since studies have not determined whether people with prehypertension should take medication to lower their blood pressure, this research offers a natural way to safely lower the risk of cardiovascular disease.
selected sources
- “Effect of Soy Nuts on Blood Pressure and Lipid Levels in Hypertensive, Prehypertensive, and Normotensive Postmenopausal Women” by F. K. Welty et al., Arch Intern Med, 5/07 }
- “Soy Nuts Reduce Blood Pressure and Cholesterol” by Anne Harding, Reuters Health, 5/29/07
 Women & Calcium
A recent study involving postmenopausal women indicates that calcium may enhance estrogen metabolism and improve bone mineral density (BMD). Researchers investigated the association between estrogen metabolites, BMD, and calcium from both food and supplements. The results of the study suggest that calcium from dietary sources or a combination of dietary and supplemental sources is more beneficial to bone health than calcium from supplements alone. Make sure to get enough of this important mineral in your diet by eating dairy products and leafy greens.
source
- “Effects of Dietary Calcium Compared with Calcium Supplements on Estrogen Metabolism and Bone Mineral Density” by Nicola Napoli et al., The American Journal of Clinical Nutrition, 5/07
Did You Know?
The average car in the United States consumes 600 gallons of gas each year—an excellent reason to bike and walk more often.
source
- “Cars and Global Warming Special Issue,” www.environmentaldefense.org, 3/07
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