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Exercise Holds Off Mental Decline

Monday, February 8, 2010

A pair of new studies, both appearing in the January 2010 issue of the Archives of Neurology find that exercise improves mild cognitive impairment, and may even help to prevent the decline in the first place.

The research teams found that those who did moderate exercise in midlife (or later) had a reduced risk of mild cognitive impairment. What’s more, six months of high intensity aerobic exercise improved the cognitive function in those who already had some thinking impairment.

Mild cognitive impairment is the term your doctor uses for the in-between state of normal changes to thinking, learning and memory that come as we age and dementia.

Almost 15% of those with mild cognitive impairment end up developing dementia each year. In the general population, the number is much lower, a mere 1% to 2% will be diagnosed with dementia.

The U.S. government estimates that 6.8 million people in the U.S. have dementia, and 1.8 million of that number are severely affected.

Other studies have found that almost half of all those 85 years and older have some type of dementia, though this memory and independence robbing condition is not a normal part of the aging process. There are examples of those living into their 90s or even 100s without any decline in functioning.

The first of the two studies on aging involved 1,324 dementia-free subjects who were participating in the Mayo Clinic Study of Aging.

Subjects filled out a questionnaire on physical exercise and were assessed and then classified as having normal cognition (1,126 of the participants) or mild cognitive impairment (198 subjects). Those who reported they did moderate exercise (swimming, brisk walking, yoga, aerobic or strength training) during midlife were 39% less likely to have mild cognitive impairment.

Those who did moderate exercise later in life were 32% less likely to have this problem.

Exercise might help protect against mild cognitive impairment in a number of different ways – By producing nerve-protecting compounds, by increasing blood flow to the brain, by improving the development (and survival) of neurons as well as the lower risks of disease of the heart or blood vessels.

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Exercise Holds Off Mental Decline Continued…

The second of the studies was smaller, including only 33 adults of an average age of 70 years old who had mild cognitive impairment.

Some of the subjects were assigned to high intensity aerobics for 45 to 60 minutes a day, four days a week. The other group did stretching exercises that kept the heart rate low, also four days each week.

After six months, those who did the high intensity aerobic workouts had improved cognitive function compared to the subjects of the control group.

The helpful effects are more pronounced in women than in men, and experts speculate that this may be due to the difference in the body’s use and production of insulin, glucose and cortisol (a stress hormone) that’s different in men than in women.

“Aerobic exercise is a cost-effective practice that is associated with numerous physical benefits. The results of this study suggest that exercise also provides a cognitive benefit for some adults with mild cognitive impairment,” writes Laura D. Baker, of the University of Washington School of Medicine and Veterans Affairs Puget Sound Health Care System in Seattle, and colleagues.

Long story short, if you want to stay sharp as you age, get up and get active. It’s never too late.


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Stored Fats Increase Aggressive Cancer

Sunday, February 7, 2010

A unique study appearing in the January 8, 2010 issue of the journal Cell, may shed some light on the role of fats and cancer.

The work out of California based biomedical research organization The Scripps Research Institute finds that an enzyme that normally helps to break down stored fats becomes highly active in some cancer cells, making them more aggressive and more likely to spread.

These findings might help to explain the reported link that many experts believe exists between obesity and cancer.

“Historically, research has focused on the mechanisms leading to cancer formation, and therapies have focused on taking out cancer cells,” explains contributing author Benjamin Cravatt, chair of the Scripps Research Department of Chemical Physiology. “But here we were looking for pathways that lead to cancer aggressiveness.”

As a cancer grows, some cells take on more aggressive characteristics – the ability to invade an area and spread to other parts of the body.

One enzyme in particular, known as monoacylglycerol lipase (or MAGL for short), was detected by the team using a technique pioneered in Cravatt’s lab – activity based protein profiling that allows experts to see all active enzymes in a cell at the same time.

MAGL was found to go into overdrive in cancer cells, breaking down stored fats to produce large amounts of free fatty acids. These are the building blocks of cell membranes and fatty molecules that act as signals between cells.

Free fatty acids then produce other smaller molecules that encourage cancer growth and progression.

The research found that MAGL was highly elevated in aggressive cancers. It was also found to change cancer cells to a more malignant form.

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Stored Fats = Aggressive Cancer Continued…

While the enzyme was known to break down stored fats, the ability to regulate free fatty acid production was a new revelation brought by the research. “As cancer cells become more aggressive, the lipase is increased and its activity is targeted to the release of free fatty acid,” adds Daniel Nomura, a postdoc in Cravatt’s lab.

Said another way, cancer cells co-opted MAGL’s activity in order to support their own progression.

At present, there are more than 100 different cancers and all of them begin in cells, the body’s basic unit of life. In 2008 the U.S. saw over 1,437,180 new cancer cases diagnosed, not including nonmelanoma skin cancer.

And while rates of cancer diagnosis and death are declining, too many people are still finding themselves face-to-face with this dreadful potentially deadly disease.

The researchers are hoping that understanding aggression-promoting MAGL might reveal a new way to treat aggressive cancers or prevent cancer progression.

If the findings were to bring a new cancer therapy, the advantages over the therapies we’re using today could be significant. Since the MAGL enzyme isn’t necessary for cell survival, but only for progression of the cell, it may be safer to target because it isn’t involved in a survival mechanism common to all cells.

You should also know that eating high fat foods introduces free fatty acids into the body on a regular basis and contributes to obesity, which increases your risks for diseases and chronic health problems.

There are things you can do to help yourself reduce the high fat food you eat by shopping smart and cooking with care.

By making slow, steady changes to the foods you choose (at home and in restaurants) you can gradually, painlessly be eating a diet that’s free of most of the unhealthy foods, and the health consequences, that come with them.


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Sleeping In Is NOT The Answer

Thursday, February 4, 2010

Lots of us have the false sense that if we sleep in on the weekend, or during a vacation we can make up for chronic sleep loss.

But new research finds that regular sleep loss can’t be fixed so easily. And in our 24/7 world, where one in six Americans regularly get six or less hours of sleep each night, where shift work and overtime are increasingly popular, the results cannot be overlooked.

The National Institutes of Health suggests that adults get 7 to 9 hours of sleep each night in order to maintain good health.

If you’re not getting this regularly, you run an increased risk of health problems, impaired memory and even a weakened immune system.

Too little sleep also impacts your reaction times and is often to blame for all manner of accidents.

Researchers looked at the effects of both short and long term sleep loss using nine young, healthy volunteers, aged 21 to 34 years old, whose sleep habits the team disrupted over a three-week period.

The subjects stayed awake for 33-hour stretches with 10 hours of sleep in between – a quirky enough schedule that didn’t let the subjects internal clocks adapt.

The sleep depravation used here is about the same as someone who gets 5½ hours a night and can be compared to the typical on call schedule of a resident physician.

Both cognitive and motor skills tests every few hours during the wakeful period were used to measure the subjects’ ability to stay alert as compared to a control group of volunteers who were getting a normal amount (8 hours) of sleep per night.

The sleep-deprived subjects didn’t do so badly during the first few hours after waking, especially during that first week. But their reaction times got worse and worse with each hour they were awake.

There was a big drop in performance between the first and second week of sleep depravation.

This effect persisted even if the subjects had tried to catch up on sleep the night before. And while a well rested person can catch up from the occasional late night pretty easily, the more sleep deprived you are, the more you lose that sense of rejuvenation that comes from a good night’s sleep.

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Sleeping In Is NOT The Answer Continued…

The team found that when the chronically sleep deprived subjects stayed up past bedtime again, their performance plummeted just as their circadian rhythms (the term for our internal body clock) reached a natural low point.

The drop was so impressive that Dr. Daniel A. Cohen (a neurologist at Harvard Medical School’s Beth Israel Deaconess Medical Center) and the team were convinced these subjects were increasingly at risk to accidents or mistakes.

These findings are certainly important to anyone who works an alternate shift, or is constantly cheating themselves of sleep. Don’t think there aren’t consequences to the body of doing this.

“We know that staying awake 24 hours in a row impairs performance to a level comparable to a blood-alcohol content beyond the legal limit to drive,” said lead researcher Cohen, also associated with Brigham and Women’s hospital in Boston. But when the already chronically sleep-deprived don’t sleep at all, “the deterioration is increased tenfold.”

What this tells us is you can’t “bank” sleep on the weekend. You need to practice good sleep habits, along with other smart lifestyle choices, to ensure your body gets the rest it needs to function at its best.

Future work in this area will try to uncover how quickly you might recover from chronic sleep loss once you change your sleeping habits.


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Vitamin D and Calcium Reduce Fractures

Wednesday, February 3, 2010

Here’s some important news on promoting healthy bones.

When it comes to fractures, supplements of calcium and vitamin D cut the risk in both men and women of all ages – even if they’ve had a fracture before according to a massive new study published online in BMJ on January 12, 2009.

Vitamin D alone just doesn’t offer the same protection.

This finding comes from an analysis of data from 68,517 subjects, average age 70, who were part of seven major randomized trials investigating vitamin D and vitamin D plus calcium and fracture risk.

Fractures are a major cause of trouble for older people, leading to disability, loss of independence and sometimes death.

The fractures are often the result of osteoporosis (porous bones) which usually brings low bone mass and fragile bones.

The latest numbers from the National Osteoporosis Foundation have 10 million Americans (80% of them women) dealing with this condition. Some estimates suggest that if nothing is done to prevent them, the number of hip fractures worldwide could rise to about 2.6 million by 2025, 4.5 million by 2050.

“What is important about this very large study is that goes a long way toward resolving conflicting evidence about the role of vitamin D, either alone or in combination with calcium, in reducing fractures,” explains study co-author John Robbins, a professor of internal medicine at the University of California, Davis who took part in the work led by researchers at Copenhagen University in Denmark.

Vitamin D alone in doses of 10 to 20 micrograms a day was found to have no preventative effect on fractures. When calcium was added to the mix (along with the 10 micrograms of vitamin D), the risk of hip fractures, total fractures and vertebral factures was reduced, even after factoring out things like age, sex or earlier fractures.

There does seem to be a growing consensus among experts that the combination of vitamin D and calcium is more effective than the vitamin alone.

Calcium supports bone formation and repair, and is essential when it comes to healthy bones.

National surveys on nutrition show that most of us aren’t getting the calcium we need to grow or maintain strong bones. Many studies have found that a low calcium intake all through life is associated with lower bone mass and a high fracture rate.

If you have trouble getting enough calcium in your diet through natural food sources, there are supplements that you can take, but these are best absorbed when taken in small (500mg or less) doses, and for many people, taking them with food works best.

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Vitamin D + Calcium Reduce Fractures Continued…

As to vitamin D, we need this nutrient to absorb calcium, and without enough in our bodies, we aren’t able to absorb the calcium that comes from the foods we’re eating. You can get vitamin D naturally in one of three ways…

- From the sun: 15 minutes in the sun a few times each week, without sunscreen which blocks the natural absorption of vitamin D, will give your body all it needs.

- From your food: 400-600 IU of vitamin D each day from foods like egg yolks, saltwater fish, liver and fortified milk is a good start. Per the Institute of Medicine, the upper limit for vitamin D intake is 2000 IU per day, and more is NOT better.

- From supplements: Shop carefully and check labels for the USP (United States Pharmacopeia) standards. Talk with your doctor before beginning your program, and be sure to take only the recommended amount, no more.

The study authors called for more research of vitamin D given at higher doses but without calcium.

More work will help find out the most effective dose, the duration of treatment and the best ways to take the calcium/vitamin D combination.


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Obesity Rates: At Last Some Good News

Tuesday, February 2, 2010

We know the numbers – more than 1/3 of U.S. adults are considered obese. And we know the risks, obesity puts us in greater danger of chronic problems like diabetes, stroke, high blood pressure, heart disease, arthritis and even some cancers.

And now it seems that more of us may be getting the message and trying to get our weight under control, or at least not so many of us are packing on unhealthy pounds.

According to a review of CDC data that has just been released online in the Journal of the American Medical Association, figures from the National Center for Health Statistics put a still too high 34% of Americans over 20 (double the number of 20 years ago) as obese, and another 34% in the overweight category in 2007-2008.

As for kids, there’s another study in the same JAMA issue that puts 17% of kids aged 2 to 19 (three times the number from 20 years ago) in the obese category, another 32% overweight.

As always, overweight was considered a body mass index of 25.0 to 29.9, and obesity was defined as a body mass index higher than 30.0.

The good news in these numbers is that the CDC statisticians found the rapid (and worrisome) obesity growth rates of the 80s and 90s seem to be slowing for both women and (most recently) men.

In 2007-08 the prevalence of obesity was 32.2% among adult men, 35.5% for adult women – still high, but not nearly as high as it might have been if earlier rates had held. It seems that the percentage of the very overweight has leveled off.

The one exception to the good news is the rate of obesity in heavyweight boys, aged 6 to 19, whose numbers keep going up. “The heaviest boys may be getting even heavier, ” the researchers point out.

Experts point to environments of unhealthy food and lots of physical inactivity as the likely culprits, and these have not changed much over the last few years.

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Obesity Rates: At Last Some Good News Continued…

Obesity rates in these studies are based on data that includes the height and weight of 5,555 adults and about 4,000 children considered representative of the total U.S. population collected as part of the National Health and Nutrition Examination Survey (NHANES).

Once the data was gathered, detailed statistical analysis was performed and the data from 2007-08 was compared with that from 1999 to 2006.

“Right now we’ve halted the progress of the obesity epidemic,” said Dr. William H. Dietz, director of the division of nutrition, physical activity and obesity at the disease control centers. “The data are really promising. That said, I don’t think we have in place the kind of policy or environmental changes needed to reverse this epidemic just yet.”

Ten years ago federal health officials had set a goal that no more than 15% of adults would be obese in 2010. Clearly we’re not near that, nor have we moved very far in that direction. What we have done is slow our progress in the wrong direction.

Why the slowdown? Increased awareness of obesity and the risks to health may be a factor, especially among women who buy food and prepare meals for their families.

There have also been efforts to make food choices at school healthier, and this may also be bearing fruit. Another theory is that the plateau might suggest we’ve reached a limit, biologically, as to just how big we can get.


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Which Is Healthier – Farmed Or Wild Fish

Monday, February 1, 2010

Adding fish to the diet is a natural source of beneficial omega-3 fatty acids, but may also raise concerns about contamination.

Many believe that farmed fish are healthier than those caught out in the wild, polluted ocean.

Always to be counted on for an opinion when it comes to animals and the environment, PETA (People for the Ethical Treatment of Animals) is asking all of us to refrain from killing and eating these tasty storehouses of good nutrition, launching an all out effort to rename them “sea kittens” instead.

All this might have you wondering if increasing the amount of fish in your diet is such a good idea after all.

Even CNNHealth’s nutrition expert, Dr. Melina Jampolis, was drawn into the controversy when urging people to limit farm salmon eating to once a week in the absence of the fresh, wild kind.

So this prompted a closer look at the farm vs. fresh debate.

Salmon is a fantastic source of omega-3 polyunsaturated fat and protein, while also low in calories and saturated fat.

The good for you omega-3 fatty acids have been shown to cut the risk of sudden cardiac death, and are also linked to better cholesterol numbers.

In fact, six ounces of East Coast Atlantic salmon has more DHA and EPA (omega-3 fatty acids) than the same amount of wild salmon, shrimp, chicken or beef. And with heart disease being the leading cause of death in the U.S., there’s no time like right now to make salmon, or another tasty fish like mackerel, herring, lake trout, sardines or albacore tuna a regular part of your diet.

It’s these benefits to the heart that have the American Heart Association calling for all of us to eat fish two times per week, especially the fatty fish like salmon.

It’s also important to trim the skin and fat (you reduce toxins by 12 to 40% by trimming fat at the belly and back) as much as you can, and either grill or broiling to keep the preparation method as free from added fats as possible.

Confusing the issue are the studies that found certain species of fish contaminated with methylmercury, dioxins and polychlorinated biphenyls (PCBs).

A 2003 Environmental Working Group report showed that farmed salmon in the U.S. has the highest levels of PCBs. Another study, widely publicized at the time, in January 2004’s journal Science, found that farmed Atlantic salmon had higher levels of PCBs and other toxins than wild Pacific salmon.

This news brought the importation of farmed Atlantic salmon in the U.S. down by 20% in early 2004. Since then, experts have found that the majority of PCBs that we take in each day are more likely to come from other animal products (beef and chicken, for instance) rather than fish.

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Which Is Healthier, Farmed Or Wild Fish? Continued…

As to the environmental impact of farming fish, consider this. To produce one farmed salmon, you have to feed it, and it eats more than its own weight in smaller fish. If these fish are contaminated, the salmon eating them will retain that toxicity.

What’s more, the farm’s need for food actually causes a net loss of fish from the sea. We don’t know what this might do to delicate ecosystems science is just now beginning to understand.

The good news for salmon (and other fish lovers) is that the latest research has found that the potential health benefits of both the farmed and wild salmon far exceed the risks.

Eric Rimm, associate professor of epidemiology and nutrition at the Harvard School of Public Health and co-author of a study that appeared in the Journal of the American Medical Association in 2006, found that PCB levels in farmed salmon were not anything to worry about compared to the many benefits that come from eating this delicious fish.

“It’s clear that if there is any risk, the benefit is still in the range of 300 to 1,000 times greater from the fact that you’re getting the omega-3s,” he said.

You might also think about trying smaller fish – anchovies, mackerel and sardines are all good choices. These creatures live shorter lives, so they don’t have the same opportunity as larger fish to pick up toxins.

If you’re at all worried about contamination, David Love, project director at the Center for a Livable Future at Johns Hopkins School of Public Health, suggests you find out where your fish came from, and investigate any potential contamination problems in that area.


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Big Bottoms – Not So Bad After All

Sunday, January 31, 2010

If you’re bigger around the hips and butt than you’d like to be, there’s some good news for you.

It seems that fat that settles around your thighs and buttocks may be better for you than a spare tire around the middle according to experts from Oxford University. A new review of the data on body fat distribution actually suggests that fat in and around the backside might even offer some health benefit.

“It is the protective role of lower body, that is, gluteofemoral fat that is striking,” explains the team of British researchers in the January 12, 2009 online edition of the International Journal of Obesity. “The protective properties of the lower-body fat depot have been confirmed in many studies conducted in subjects with a wide range of age, BMI and co-morbidities.”

Of course the reason we have fat at all is so the body can store energy for use later on. Naturally this was more important when there wasn’t a fast food place or smoothie shop on every corner, when we weren’t sitting behind a desk, or on a couch most of the time, and when crops failed and food could be scarce.

The CDC uses the term obesogenic to describe an environment where increased food intake is promoted (notice U.S. portion sizes), unhealthy foods are everywhere and we are not physically active on a regular basis.

Healthy people who are carrying a little extra around the backside (usually women) also seem to have lower cholesterol, lower blood glucose levels and higher leptin (a hormone that regulates energy intake and expenditure) levels than those who put on the pounds around the middle.

Think of fat in the butt, hips and thighs as long-term energy storage for the body, which makes it a lot more sluggish in terms of metabolism than the fat around the tummy.

And while fat in the lower body (gluteofemoral is the medical term) isn’t as easy to put on as fat at the middle, it also doesn’t come off so easily either. The interesting tidbit for women is that fat in the buttocks does come off more readily when the demand for energy is really high, as it is when you breastfeed.

Fat in the caboose also seems to do some good for the body because it helps lower levels of immune system cells known as cytokines that promote inflammation – a key factor that’s been implicated in many health problems, heart disease in particular.

If you do have more of your fat at the middle as compared to fat in the lower body, it’s important for you to understand that you’re at a higher risk of heart disease, diabetes and other problems that come with obesity.

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Big Bottoms – Not So Bad After All Continued…

Experts are now finding that the waist-to-hip ratio is even more predictive of heart disease than the BMI (body mass index) by itself.

To get an idea of your own waist-to-hip number, you can use a measuring tape to measure around your hips at the widest part of your butt, and then measure your waist at the narrowest part, usually just above your belly button. Divide your waist measurement by your hip measurement and you have the waist-to-hip ratio.

Generally a waist-to-hip ratio over 0.85 for women, or 1.0 for men will be considered risky. If this is you, talk to your doctor and take steps now to make things better.

And while the results of this review might have you feeling a bit better about a bigger backside, don’t expect any medical person to tell you that fat in and around the butt, hips and thighs is safe, though it does appear to be less harmful than fat at the waistline.

For now, your best bet, especially if you’re worried about your risk of heart disease, is to take steps to control your weight and lose any excess fat carried in any part of your body.


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Eat Yourself Healthy

Thursday, January 28, 2010

Eating Your Way To Good Health

We’ve all heard the expression, “You are what you eat”… and many of us hope that just by upping our intake of broccoli or other green veggies will be enough to protect against devastating problems such as heart disease and cancer.

Recent research isn’t supporting these hopes, casting doubt on the idea of cure all foods. Some experts are now suggesting significant change needs to come to how we approach diet and disease.

This comes as a result of a major new study that found that while vegetarians do seem to be diagnosed with fewer cancers than meat eaters, they weren’t protected from bowel cancer.

This type of cancer had been thought to be particularly influenced by how much red and processed meat a person eats.

“But the suggestion of a reduced risk with increased fruit and vegetable intake once you take out all the other factors is much harder to prove. We are pretty much drawing a blank,” says Tom Sanders, professor of nutrition and dietetics at King’s College, London. “One of the myths is that fruit is bursting with minerals – it’s not. It’s essentially vitamin C and potassium – and most of us really have enough of these without five-a-day.”

Somewhere along the way, the idea of eating healthy, without regard for calories seems to have taken hold. And as we all want to get the most for our money, portion sizes have increased dramatically.

Eating huge portions of healthy foods actually brings you a whole lot more calories than you may have realized. We’ve come to think of healthy foods, like fruits and veggies or other low-fat options, as free calories, and don’t decrease our intake of other foods.

At the end of the day we’ve taken in more calories (eating healthy to be sure) and sabotaged our equally worthy weight control goals.

Perhaps public health efforts need to focus less on healthy foods as a cure all, and instead on controlling portion sizes, as well as making other healthy choices in our life that are good for our bodies.

Even eating the best, most healthy foods possible isn’t going to be enough if you’re smoking or engaging in other high-risk behaviors, being inactive, overweight or indulging in drugs and alcohol.

Continues below…

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You can eliminate the Flu virus, boost your immune system, and recover faster from colds using these doctor-approved home remedies…

As well as sleep better, look younger and treat any skin problem with your own skin care home remedies and recipes.

Click through now to discover the “hidden” kitchen cupboard cures – proven by clinical trials.
*Disclosure: compensated affiliate*

What You Must Know About Continued…

So when it comes to nutrient powerhouses like broccoli, spinach and cabbage, eat them because you enjoy them, but not because you’re expecting some magical protective benefit.

The research continues to be murky, especially considering the levels of these veggies typically eaten by the general population. And while findings in the lab have not translated to the same thing happening in the real world, there still is hope among researchers that the active chemical in some healthy foods could be harnessed and optimized to be used to prevent cancer.

“I think the next ten years will be about further understanding the human genome and genetic variations – working out why people with similar lifestyles have such different vulnerabilities to disease,” explains Professor Ian Johnson of the Institute of Food Research. “Once we can do this we can – in principle at least – start to target groups, and provide personalized diet information – nutritional genomics, we call it – rather than the blanket advice we issue at the moment.”

The best advice on diet and health, besides giving up smoking and keeping your weight under control, comes from Henry Scowcroft of Cancer Research UK, “The greatest benefit is seen among people who adopt a healthy lifestyle overall, rather than those who focus on one particular aspect.”


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Want A Less Painful Hangover – Avoid Darker Liquors

Wednesday, January 27, 2010

The miserable hangover that follows a night of fun isn’t just a part of holiday celebrations, but can happen any time of year.

If you’re trying to ease the discomfort to come, research to be published in the March 2010 issue of Alcoholism: Clinical and Experimental Research suggests that drinking bourbon brings more hangover pain than drinking vodka.

The reason is likely the materials used in the fermenting process (grains and wood casks) that produce small amounts of toxic byproducts known as congeners.

Bourbon naturally has 37 times as many congeners as vodka.

The researchers monitored 95 healthy heavy drinkers between the age of 21 to 33, both men and women, who lived in the Boston area.

None of them had been treated for alcohol related problems, and none had any sleep disorders either. Over the course of two overnight study sessions, the subjects drank vodka (100 proof Absolut) or bourbon (101 proof Wild Turkey) on one night, a placebo drink of caffeine free soda with no alcohol) on the second night.

The team measured breath alcohol concentration levels until all the participants had reached a reading that reflected inebriation.

The next morning the subjects were asked to rate their hangover in terms of how severe it was – little or no impact to incapacitating. Neuropsychological tests were done to assess the speed, vigilance and concentration skills of the subjects during the hangover period. The sleep quality during the previous night was also assessed.

The researchers found that drinking to inebriation brought cognitive impairment the next morning. Higher congener levels appeared to increase the intensity of the hangover – bourbon drinkers suffered more than vodka drinkers.

“The most important thing for people to realize is that if you’re feeling hungover, you’re probably impaired in terms of performing tasks that require vigilance and making quick decisions, ” cautioned Rohsenow.

Beyond the intensity of the hangover, higher congener levels didn’t lead to worse performance on cognitive tasks, or have any impact on the quality of sleep the night before.

Though they didn’t specifically explore how red wine might affect a hangover, study author Damaris J. Rohsenow, associate director of the Center for Alcohol and Addiction Studies at Brown University believes this wine has more troublesome congeners than lighter varieties.

It would be safe to assume that red wine would make a hangover more painful, just as dark liquors do.

So if you do decide to indulge, and you want to avoid the hangover to follow, drinking in moderation is best. Experts suggest you choose your liquor with care – brandy is worst for hangovers, then in descending order red wine, rum, whisky, white wine, gin lastly vodka.

To avoid a hangover, the National Institutes of Health (NIH) tells us to…

- Drink slowly – one drink, or less, per hour

- Drink in moderation – that’s 12-ounce bottle of beer, a 4-ounce

glass of wine or a 1 1/2-ounce shot of hard liquor

- Drink on a full stomach

- Drink a glass of water between servings of alcohol

If you’ve already suffering from a hangover, rest is what you need – A lot of it.

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Want A Less Painful Hangover? Avoid Darker Liquors Continued…

Understand that alcohol is a drug, and when taken in excess, causes reactions within the body, filling it with toxins.

The natural reaction to this is for your body to try to metabolize the alcohol and get rid of the offending substances. It typically takes about 24 hours for this process. The simple passage of time is your best remedy. Here are some other things you might try to help yourself feel better…

- Ginger is a natural nausea treatment, so ginger ale is a good choice to sip; sports drinks are also good if you can tolerate them.

- Honey (natural source of fructose), lemon and hot water is a warming way to replace fluids.

- Try juices like orange if you can tolerate it, apple if you can’t.

- Plain toast, rice or clear soup are good starter foods once you can tolerate something to eat,

- Bananas replace potassium lost to alcohol and are easy on an unsettled stomach.

- An ice pack is super helpful for an aching head.

- Avoid medications with acetaminophen (like Tylenol) which can cause liver damage when combined with alcohol. Use another over the counter pain reliever instead.


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Sun, Smoke, Weight Add Years To Your Skin

Tuesday, January 26, 2010

When it comes to looking older your skin is the feature that most reliably tells your age. A study by experts at Case Western Reserve Medical School in Cleveland using twin subjects finds that lifestyle choices, including smoking, being overweight, not using sunscreen, all take a toll on already sun damaged skin.

Twins were used because they allow researchers to exclude genetic factors (as twins have identical genes) and more accurately judge the effect of lifestyle and environment on the skin.

The work involved collecting data on 65 pairs of twins (fraternal and identical) who were part of the 2002 Twin Days Festival in Twinsburg Ohio. The subjects were asked about their skin type, smoking and drinking habits, their weight and if they had any history of skin cancer.

Skin damage was similar in both identical and fraternal twins, but factors outside of genetics are linked with more skin damage.

The study authors found that long-term sun exposure brings both physical and structural changes to your skin that cause damage. Sun damaged skin has a more coarsely wrinkled surface, extra pigment or spots, lost pigment or dilated blood vessels instead of the fine wrinkles and skin growths you’d normally see in aging skin not damaged by the sun.

In fact, as much as 40% of aging-related changes to skin come from either the environment or lifestyle choices according to the researchers.

Environmental factors included a history of skin cancer, being overweight and smoking.

Drinking was found to bring less skin damage. While added weight usually makes you look older, it was also found to hide damage to the skin because the weight fills out the face.

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Sun, Smoke, Weight Add Years To Your Skin Continued…

One surprise from the research was the skin cancer rate – higher among twins than in the general population.

“This study, with an 8 percent skin cancer rate in twins, seems high when the general population has an incidence of less than 0.5 percent. This in of itself would merit further examination to look at other [potential risk] factors, such as prenatal x-rays, prenatal sonograms and low birth weights,” points out Dr. Jeffrey Salomon, who wasn’t involved in the study but is an assistant clinical professor of plastic surgery at Yale University School of Medicine.

To assess damage to your skin, stand in front of a mirror and hold up either arm so that the unexposed part is next to your face. If the skin of your arm is softer and smoother than the skin on your face, you have damaged skin.

While you can’t change what’s happened so far, there are things you can do now… today, that might just help keep your skin looking younger and fresher.

- Avoid the sun – it’s your skin’s mortal enemy, so be sure to use daily UV protection (in a moisturizer or sunscreen) as well as avoiding being in the sun during the peak hours of 10:00 am – 2:00 pm or wearing protective clothing if you must be outside.

- Stop smoking – as this causes your skin to age early, robbing it of oxygen and nutrients, as well as causing the breakdown of your natural stores of collagen and elastin.

- Drink plenty of water – as this hydrates your skin from the inside out. Eight to ten glasses per day, which sounds like a lot, is good for your skin.

- Exercise – regular activity gives you skin plenty of oxygen so it stays healthy, as well as being a great way to keep your body fit and your weight under control.

- Exfoliate – to remove dead skin cells from the surface of your skin. Exfoliated skin is better able to absorb and benefit from the creams or moisturizers you’re using.

- Daily moisturizing – in the morning and night helps your skin hold on to its elasticity. You might try vitamin C creams for winkle control and fading of brown spots, products with alpha hydroxy acids to keep your skin younger looking.

The work appears in the December 2009 issue of the Archives of Dermatology.


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