HIGH HEELS RAISE RISK OF OSTEOARTHRITIS AND JOINT DEGENERATION: A study has found that knees and heels may be at greater risk from high heels – stilettos, wedges, pumps and kitten heels – and those who regularly wear these shoes for prolonged periods exhibit a greater risk of developing joint degeneration and osteoarthritis. (Osteoarthritis is a type of arthritis caused by the breakdown and eventual loss of the cartilage of one or more joints.) The higher the heel, the greater the risk, the researchers found. As the heels got higher, they also saw an increase in the compression on the medial, or inside, of the knee. Heels higher than two inches especially alter body posture by changing joint positions at the ankle, knee, hip and trunk, which can also create strain on the lower back. High heels also showed a negative effect on posture. The greatest impact was on the ankle. The main researcher suggests moderation instead of abstinence. The study was presented at the annual meeting of the American Society of Biomechanics (ASB), which ran from August 18 to 21, in Providence. However, it has not yet been submitted to a professional journal and details are not yet available.

CHILI PEPPERS REDUCE BLOOD PRESSURE: A study has found that while chili peppers may set your mouth on fire, they can also cause blood vessels to relax and widen in the long run, which effectively lowers blood pressure. Previous research on chili peppers has involved short term studies, which have shown mixed results. But this study on rats was long-term and showed a definite reduction in hypertension, or high blood pressure. The active compound is capsaicin, one of the most abundant components of chili peppers. It appears chronically to activate a substance that increases production of nitric oxide, which protects blood vessels from inflammation and dysfunction. Further research is needed to confirm the effect in humans and the number of peppers needed long-term to lower blood pressure. But what if you can’t tolerate spicy foods? An easily-tolerated, mild Japanese pepper contains capsinoids, compounds similar to spicy capsaicin and which limited studies show have a similar effect. The study was published in the August 4, 2010 issue of the journal, Cell Metabolism. It is online at http://bit.ly/cO8vkp but accessible only to subscribers to the journal or those who pay the access fee.

INCREASED WHOLE-GRAIN INTAKE LOWERS CARDIOVASCULAR RISK: It has long been thought that daily consumption of whole-grain foods such as bread could have a positive effect on the risk of cardiovascular disease but until now, no “comprehensive randomized and controlled intervention trial” – a more scientific and conclusive study – had been undertaken. Finally, results of a new study of this type confirm that daily intake of three portions of whole-grain foods significantly reduce the risk of cardiovascular disease, at least in middle-aged people, and chiefly through the mechanism of lowering systolic blood pressure (the upper number in your blood pressure reading). In fact, the study pegged the reduction in the risk of developing coronary artery disease at 15 percent and the risk reduction for stroke at 25 percent. After just four weeks on this diet, participants also showed improvements in other risk factors such as insulin sensitivity, cholesterol and internal inflammation. The effect was similar for both those getting three servings of whole wheat and for those getting the same servings of whole wheat and oats. The study was released by the American Journal of Clinical Nutrition. Details are available now online at http://bit.ly/9Ztt9u but only with journal subscription or the payment of an article access fee.

DID YOU KNOW…?
A sunscreen with an SPF, or sun protection factor, of 30 does not offer twice the protection from UVB rays of the sun as a sunscreen with an SPF of 15. In fact, a sunscreen with an SPF of 15 offers a 93 percent protection from UVB, while a sunscreen with an SPF of 30 offers only a slightly better 97 percent protection from UVB. Double the SPF does not offer twice the protection and does not mean you can stay out in the sun twice as long. Because some ultraviolet light may still get through sunscreens, they should not be used as a way of prolonging sun exposure. For comparison, a white tee shirt has an SPF of only 3.

NATURAL INTERVENTIONS CAN HEAD OFF DEMENTIA: A new study has determined the individual percentages by which a variety of lifestyle changes can reduce the risk of dementia and suggests that these interventions – in the absence of a new treatment for the mind-robbing disease – are likely to have the greatest impact on reducing dementia levels in the future. The study assessed previously identified risk factors such as depression, diet, alcohol consumption, educational level and vascular factors, which include heart disease, stroke, high blood pressure, obesity, diabetes, and high cholesterol. Results found that three changes together – eliminating depression and diabetes and increasing fruit and vegetable consumption – reduced dementia risk by a full 21 percent. Depression alone accounted for a 10 percent risk. Higher education was linked to an 18 percent lower risk. To illustrate the extent of these factors, the genetic tendency towards dementia accounts for seven percent of cases. The study was released August 5, 2010 and will be published in the British Medical Journal. But the journal already has made the full-text version of this important study available to the public, online at http://bit.ly/c3p7KL without the usual requirement of a journal subscription or access fee.

VITAMIN D DEFICIENCY LINKED TO LUNG DISEASE AND REDUCED LUNG FUNCTION: An early-release study has found a strong correlation between vitamin D deficiency, reduced lung function and interstitial lung diseases (ILD). (Some diseases obstruct the lungs’ airways and are called “obstructive lung diseases”; others affect the tissue and space around the lung air sacs and are called “interstitial lung diseases,” or ILD. The latter are often characterized by excess connective tissue or scarring, known itself as connective tissue disease, or CTD.) Vitamin D deficiency was found in 38 percent of the 118 study subjects and vitamin D insufficiency was found in 59 percent. But vitamin D deficiency and insufficiency was strongly associated with ILD generally and CTD specifically, as well as with reduced lung function. The researchers suggested that an insufficient supply of vitamin D may play a role in the development of CTD lung disease. (In addition to being a vitamin, vitamin D is a known steroid hormone, affecting the immune system, bone health and lung tissue.) This study was released August 5, 2010 but won’t be published until a future issue of the journal, Chest. It is available now online at http://bit.ly/crkDn0 to subscribers to the journal or those willing to pay a one-time access fee.

VITAMIN D MAY HELP FIGHT COLDS AND FLU: Vitamin D supplementation may increase the odds of surviving a winter without taking any days off sick. In the small study, 51 percent of those given 400 international units (IU) of vitamin D daily between October and March – when vitamin D levels drop and flu and cold infections rise – remained “healthy” compared to 36 percent of those given a placebo. Results were not conclusive because both groups were equally likely to report flu-like symptoms during the period. (Previous studies showed a reduction in flu and cold infections but also produced conflicting results.) The study team called for larger studies to ascertain the benefit of vitamin D in warding off infections and to determine appropriate dosages. Experts often suggest people need more vitamin D than health officials recommend, which may require supplements for those not getting enough vitamin D from food sources, which include milk, cereal and some fatty fish such as salmon. This study is published in the September 1, 2010 issue of the Journal of Infectious Diseases. It is available online now at http://bit.ly/b4ZEhE to journal subscribers or those who pay the access fee.

CALORIE RESTRICTION CAN CUT HIGH BLOOD PRESSURE: A study has concluded that a substantially calorie restricted, or CR, diet may serve as an effective non-pharmacological treatment for hypertension, or high blood pressure, even in a short-term program. (CR is a dietary regimen that restricts calorie intake substantially below normal levels, while still maintaining normal nutrient levels; it has been shown over many decades to increase median and maximum lifespan in a wide variety of species.) The study also suggested that even a short-term CR diet may help prevent cardiac hypertrophy, which is a thickening of the heart muscle that decreases the size of the chambers of the heart. In just five weeks, a CR diet reduced the systolic blood pressure – the upper number of a blood pressure reading – and reduced ventricular wall thickness. Additionally, this short period of calorie restriction dilated artery walls and improved various other circulatory factors. This study was released August 9, 2010 but will not be published until a future print issue of the journal, Hypertension. It is available online in the meantime at http://bit.ly/9szxLy for journal subscribers or those who pay the article access fee.

POSSIBLE END FOR ANTIBIOTICS: New research concludes a rapidly emerging gene – found in a large and growing number of bacterial samples – makes bacteria immune to all drugs. Bacteria that acquire and reproduce this gene could spread so quickly that they could make all antibiotics redundant and signal the end of modern antibiotics. The gene, known as New Delhi metallo-beta-lactamase (NDM-1), was first found in pneumonia and E. coli bacteria taken from a single Swedish patient in 2009. But NDM-1 was found in 73 samples of Enterobacteriaceae (bacteria) taken from patients in India, Pakistan and Bangladesh, as well as 37 from the UK, who had traveled to these countries for elective surgery. Importantly, the NDM-1 gene was found on plasmids, DNA structures that can be easily copied and transferred between evolving bacteria, suggesting, wrote the researchers, “an alarming potential to spread and diversify among bacterial populations.” Worse, the infections were community acquired, meaning they exist in the general environment. No drugs, including those in development, are effective against NDM-1. This study was released August 11, 2010 and will be published in the September 2010 print issue of The Lancet Infectious Diseases. Meantime, the full-text version of the study can be accessed online at http://bit.ly/bEGfvg by journal subscribers or to those who register on the site; registration is free.

DID YOU KNOW…?
Fish may be known for health benefits but it’s easy to turn those benefits in a health risk. Frying or sautéing can add excess calories, saturated fat and dangerous levels of free radicals, requiring more antioxidants to mop them up and raising the risk of heart disease, obesity and some cancers. Also, any uncooked seafood carries the risk of coliform bacteria, toxoplasmosis and salmonella. Pregnant women who eat high levels of fish containing significant levels of mercury can cause developmental delays and brain damage in their newborns: especially high in mercury are shark, swordfish, king mackerel and tilefish. Canned light tuna (as opposed to other tuna), shrimp, salmon, pollock and catfish generally have a lower amount of mercury but still should be eaten only in moderation. Baking, broiling, grilling and poaching are the healthiest ways to cook fish. Like any food, fish should be eaten in moderation. Two servings are equal to about seven ounces; eating over 14 ounces may cancel out the substantial health benefits of consuming fish.

ADEQUATE ZINC LEVELS CUT PNEUMONIA RISK IN HALF: A study of 600 nursing facility residents has found that those with adequate zinc levels were about fifty percent less likely to develop pneumonia than those with low body concentrations of zinc. Also, those with sufficient levels of zinc received fewer prescriptions for antibiotics, had shorter durations of pneumonia and had lower mortality rates. The researchers suggested that zinc supplementation for zinc-deficient elderly persons may result in a lower incidence of pneumonia and that further study is required to determine whether zinc supplements may be an effective and low-cost intervention to reduce pneumonia deaths among vulnerable populations who already have low zinc intakes. (An earlier analysis of the same data had shown that those who consumed 200 international units (IU) of vitamin E were less likely to get upper respiratory infections, such as colds.) The study was released August 10, 2010 and will be published in a future issue of the American Journal of Clinical Nutrition. In the meantime, it can be read online at http://bit.ly/9FaV0K by subscribers to the journal or those who pay the article access fee.

SUGAR-SWEETENED BEVERAGES LINKED TO RISKS OF DIABETES AND CARDIOVASCULAR DISEASE: A new study suggests that sugar-sweetened drinks may play a role in cardiometabolic risk. (Cardiometabolic risk is a constellation of health factors that may raise the risk of diabetes 2 and cardiovascular disease.) Researchers examined the relation between cardiometabolic risk factors and low-fat milk, whole-fat milk, fruit juice and sugar sweetened beverages. Whole milk consumption was associated with a reduced risk of high triglycerides. But sugar-sweetened drinks were linked to high triglycerides; high LDL or “bad” cholesterol; high blood pressure; and high waist circumference – all risk factors for diabetes and cardiovascular disease. While the study did not prove a cause-and-effect relation, the study team did suggest that recommendations to limit the consumption of sugar-sweetened drinks may help reduce these risk factors. This study was released August 11, 2010 but will not be published in print until a future issue of the American Journal of Clinical Nutrition. It is available online now to journal subscribers and those who pay an article access fee, at http://bit.ly/aUOxQJ.

TYLENOL LINKED TO ASTHMA IN ADOLESCENTS: A new study has found a dose-related association between current acetaminophen use by adolescents and their experiences with symptoms of asthma. Although researchers said that “it is not possible” to prove this is a cause and effect link, the study was quite large, involving 360,000 adolescents of 13 to 14 years of age in 50 countries. The subjects were surveyed about their use within the last year, of acetaminophen as well as their symptoms of asthma. Those who used the drug at least once a year showed a 40 percent greater risk of asthma; and those who used acetaminophen at least once a month had a 150 percent higher risk of asthmatic symptoms. Rhinoconjunctivitis – an inflammation of the covering of the white of the eye, combined with a stuffy nose – and eczema were also associated with recent use of the drug. The study team suggested that “controlled trials are now urgently required to investigate this relationship further.” This study was released August 13, 2010 but will not be published until a future issue of the American Journal of Respiratory and Critical Care Medicine.

DID YOU KNOW…? The most prevalent disease in children is tooth decay. It is about five times more common than childhood asthma. What an expectant mother eats affects tooth development in the fetus. Deficiencies in calcium, vitamin D, vitamin A, protein and even calories, during the 14-week to four-month period of pregnancy, can cause oral defects. Children with dental problems are more likely to avoid nutritious foods that require chewing, such as fruits and vegetables. Some data also suggest a deficiency of vitamins B6 or B12 could increase the risk of cleft lip and cleft palate formation.

ADVERSITY IN CHILDHOOD CAN WEAKEN ELDERLY IMMUNE SYSTEMS AND SHORTEN LIFE: A study has found that the pain people suffer in childhood, such as abuse or other adversities, can lead to weakened immune systems much later in life and for some more serious cases, can shorten lifespan by seven to fifteen years. The research on 132 healthy adults, averaging 70 years of age, looked at childhood adversities such as the loss of a parent, serious marital problems between parents, or mental illness or alcoholism within the family. It also assessed the length of telomeres – shortened telomeres are often seen as an indicator of biological aging – and the level of inflammatory indicators, with higher levels linked to various health problems such as cardiovascular disease, arthritis, type 2 diabetes, osteoporosis, cancers and Alzheimer’s disease. Abuse had a greater effect than adversities but generally, those who had suffered significantly during childhood had shorter telomeres and higher inflammatory levels. Those who experienced several kinds of hardship as kids had the shortest telomeres, suggesting a shortened life expectancy. The study was presented August 14, 2010, at the annual meeting of the American Psychological Association in San Diego. It has not yet been published.

PAINT STRONGLY LINKED WITH BLADDER CANCER: Working as a painter is strongly associated with a 30 percent increased risk of bladder cancer, according to a new study. Grouped into the general profession of painting were plasterers, glaziers, wallpaper hangers, artists and decorators. A key risk factor for bladder cancer is smoking – a fact of which few people are aware, according to another study in 2008 – and painters are exposed to some of the same chemicals found in cigarette smoke (including aromatic amines). The researchers were able to separate the impact of the occupational exposure from the effect of smoking. The risk increased with the length of time spent as a painter, which further strengthened the link – separate from smoking – between this occupation and bladder cancer. There was also a small amount of evidence that female painters were at an even greater risk. (Bladder cancer is the ninth most common cancer with more than 330,000 new cases and 130,000 fatalities each year, worldwide.) This study was published in the August, 2010 issue of the journal Occupational and Environmental Medicine and is available online at http://bit.ly/ahKhU3 with subscription or payment of a fee.

OBESITY RATES DECLINE AMONG SOME ADOLESCENT GROUPS: A new study concludes that obesity has declined among most groups of adolescents, although the disparities have worsened among other groups. Obesity rates for white and Asian boys and girls peaked in 2005 and declined over the next three years, with 2008 obesity rates coming in at 12 and 13 percent for white and Asian youths, respectively. Although obesity rates among male and female Hispanics also peaked in 2005, the 2008 rates were still at 26 percent. However, obesity rates have not peaked and continued to climb for two groups: black and American Indian adolescent females; the percentages of these girls who are obese are 22 and 23 percent, respectively. When it comes to the most obese, those with BMI at the 99th percentile, only white boys and Asian boys and girls showed any signs of decline after 2005; these most obese all other groups peaked in 2005 and remained at a plateau through 2008. The researchers suggest that tailored intervention programs should be targeted specifically at the at-risk groups. This study was released August 16, and is being published in the September 2010 issue of the journal, Pediatrics.

WOMEN WHO DRINK BEER AT HIGHER RISK OF PSORIASIS: A study has found that women who consume 2.3 or more alcoholic drinks per week have a 72 percent higher risk of psoriasis. On closer analysis, it was found that, among the various types of alcoholic beverages, only beer raised the risk of psoriasis. In fact, women who consume five or more beers per week had a 2.3 times greater risk of psoriasis than women who did not drink. Light beer, red wine, white wine and liquor were not associated with psoriasis risk. (Psoriasis is an immune-related skin condition that might be worsened by alcohol consumption.) The researchers suggest that a non-alcoholic component in beer, one not found in wine or liquor, may play a role in the development of psoriasis. Beer is one of few non-distilled alcoholic beverages that use starch, usually barley, as a source of fermentation. Barley and other starches contain gluten, to which some psoriasis patients show sensitivity. Light beer, not linked to higher risk, contains a lower level of starch. This study was released August 16 but will not be published until the December, 2010 issue of the Archives of Dermatology. Meanwhile, it is available online, without charge, at http://bit.ly/cc3FGf.CHOCOLATE MAY LOWER HEART FAILURE RISK IN WOMEN: A nine-year study of 30,000 middle-aged and older Swedish women links moderate consumption of chocolate with a reduced risk of heart failure. (Heart failure is the inability of the heart to supply sufficient blood flow to meet the body’s needs and occurs in about one percent of Americans over 65.) One to three servings of chocolate per month was found to lower risk by 26 percent compared to women who did not eat chocolate. Similarly, the risk of heart failure was 32 percent lower among women consuming one to two servings a week. However, the risk for heart failure increased by 23 percent among those consuming one or more servings of chocolate daily; this may be due to high-calorie chocolate replacing more nutritious foods. (Previous studies have linked chocolate to reduced risk of high blood pressure or cardiovascular disease, possibly due to cocoa’s flavonoids.) The researchers point out that these results apply only to the dark chocolate with a 30 percent cocoa content commonly consumed in Sweden; most of the dark chocolate consumed in the U.S. has a15 percent cocoa content. Released August 16, 2010, the full text of this study will not be available until it is published in a future issue of the journal, Circulation: Heart Failure.

DID YOU KNOW…?
That cold you picked up in hot, muggy weather is not that unusual. Despite common belief, colds are not caused by cold weather, exercise, diet, enlarged tonsils or adenoids, or by getting wet, chilled or overheated. Research suggests, however, that susceptibility to the viruses that cause the common cold may increase as a result of psychological stress, allergic disorders affecting the nose and throat and even menstrual cycles. Above all, being in close contact with crowds while not washing your hands regularly raises the risk of viruses entering your body at these susceptible times.

CHINESE HERBAL FORMULA EASES SIDE EFFECTS OF CHEMOTHERAPY: A study has found that a Chinese herbal formula lessens the negative effects of chemotherapy as well as strengthening the effectiveness of the chemo treatment itself. In fact, the formula seemed to work by reducing inflammation and by increasing the creation of new intestinal cells. No drugs are known to provide such an anti-side-effect impact. The Chinese formula used in the experiment consisted of four herbs – collectively called PHY906 – and was based on an herbal recipe called Huang Qin Tang, historically used to treat nausea, vomiting and diarrhea. This formulation was described over 1,800 years ago. Although the study was performed on mice, the patients experienced less weight loss and greater anti-tumor activity when the formula was added to chemo treatment. Researchers suggested it may be the perfect marriage of both Eastern and Western approaches to cancer treatment; but challenges exist before the Chinese herbal blend can be tested on humans. This study was released on August 18, 2010 by the journal, Science Translational Medicine. It is available online at http://bit.ly/9dk76B to subscribers and those who pay the study access fee.

SPECIFIC VEGETABLES MAY REDUCE DIABETES RISK: An analysis of numerous past studies has found a tentative link between a higher intake of certain vegetables and a lower risk of developing diabetes type 2. The analysis did not find a lower risk with an equally higher intake of fruits and vegetables overall. From past studies, the pattern emerged that those who consumed an average of about one-and-a-half additional servings from a specific vegetable group – cabbage, spinach, cauliflower and broccoli – showed a 14 percent lower chance of getting diabetes. Although the name may not apply, the authors described these vegetables as “green leafy vegetables,” and noted that one-and-a-half extra daily servings of other vegetables did not show the same effect. The researchers cautioned that further study must be done to assess this limited research; that this positive effect derived from whole foods and not antioxidant supplements; and that the study neither proves these vegetables prevent diabetes nor that other vegetables do not. It is too early to recommend to the public that more of these foods be eaten. The authors noted that beta-carotene, polyphenols and vitamin C may all play a factor. The study may mean that dietary advice can be more beneficial than drugs. The study was released August 19, 2010 and will be published in a future issue of the British Medical Journal. It is, however, available to read online now in its full-text format, without subscription or fee, at http://bit.ly/d2J87P.

DID YOU KNOW…?
Daily doses of fish oil containing omega-3 fats can, when combined with exercise, act as an aid to weight loss. People who took fish oil during the 3-month exercise program lost an average 4.5 pounds. But the exercise group that took sunflower oil – which does not contain omega-3 oil – did not lose any weight despite exercising. This study was presented July 31, 2006 in Cairns, Australia at the Congress of the International Society for the Study of Fatty Acids and Lipids.

CIGARETTE SMOKE RISKY AT LOWEST-POSSIBLE DETECTABLE LEVELS: A study has ascertained that even the smallest amount of second-hand smoke, let alone a habit of only “few cigarettes a week,” can put people at risk for future lung disease, such as lung cancer and chronic obstructive pulmonary disease (COPD). Many past studies have found that second-hand smoke is a health risk but this is the first study to conclude that cigarette smoke – even at the very lowest levels of detection – directly affects the functioning of genes within the cells lining the airways. (Some genes are very sensitive to tobacco smoke and changes within them are the first indication of “biological disease” of the lungs.) Researchers divided people into three groups: nonsmokers, smokers and low-exposure smokers. They then scanned the entire genome of each participant to see what genes were activated or deactivated in airway cells. The study found that there was no detectable level of nicotine or cotinine that was so low that it did not correlate to genetic abnormalities. The author suggested that any degree of public smoking can cause future lung disease; and that this supports public smoking bans. This study was released August 21, 2010 but will not be published until a future issue of the American Journal of Respiratory and Critical Care Medicine.

ELECTRIFYING POTATOES BOOSTS THEIR ANTIOXIDANT LEVELS: A study has found that two simple methods of “stressing” potatoes increase the antioxidant levels of these vegetables substantially. The methods included immersing potatoes in salt water and adding a small electrical charge between 10 and 30 seconds; and immersing potatoes in water and subjecting them to ultrasound for 5 or 10 minutes. The study team then measured antioxidant activity and the phenolic content and concluded that the stresses increased the amount of these compounds. The 5 minutes of ultrasound, for instance, increased polyphenol levels by 1.2 times and other antioxidants by about 1.6 times. This study indicates that ultrasound or electric treatments can be useful for enriching antioxidant activity of potatoes. (Antioxidants found in fruits and vegetables are considered to be of nutritional importance in the prevention of chronic diseases, such as cardiovascular disease, various cancers, diabetes and neurological diseases.) The study was presented August 22, 2010 at the 240th national meeting of the American Chemical Society (ACS) in Boston. It is not available online at this time.

BERRIES CAN ACTIVATE ‘CLEANUP’ MECHANISM IN BRAIN: A study released today concludes consumption of berries, and possibly walnuts, triggers a natural brain mechanism that cleans up and recycles toxic proteins, which are linked to age-related memory loss and dementia. Other studies found that antioxidant-rich foods have anti-aging effects on the brain but this study pinpoints a completely different way that berries stave off the mental effects of aging. In a process called autophagy, “cleanup” brain cells known as microglia, sweep away the debris resulting from inflammation and oxidative damage, debris that can cause memory loss and mental decline. But with age, a protein appears to shut down the autophagy process: the microglia either become less active, allowing harmful debris to accumulate; or become overactive, damaging healthy brain cells. The study team found that berries inhibit the action of this protein, allowing housekeeper brain cells to return to their normal, balanced duties. (This team’s previous research showed berry consumption reversed memory, learning and nerve function.) The study author recommended foods high in polyphenolics, especially as we age. Berries and walnuts are rich in polyphenolics but so are many other fruits and vegetables, especially those with deep red, orange or blue colors. This study was presented in Boston on August 23, 2010 at the 240th annual meeting of the American Chemical Society. It has not yet been published.

DID YOU KNOW…?
Scientists have developed a seven-question assessment tool that, without medical testing, provides a fairly accurate prediction of your risk of already having diabetes type 2. Although a finding of diabetes must later be verified by your health practitioner, an earlier diagnosis of diabetes can lead to more effective treatment. The questions cover ethnicity, sex, family history of diabetes, waist size, body mass index and any history or treatment for high blood pressure. Called the Diabetes Risk score, the test was designed by a team at the University of Leicester in the UK and is available online to the public at http://bit.ly/cB4IUD.

CRANBERRY JUICE’S INFECTION-FIGHTING MECHANISM DISCOVERED: Cranberry juice has been linked to fewer urinary tract infections (UTI) but many see it as a folk remedy. To confirm this infection-fighting association, scientists needed clear insight into possible mechanisms by which cranberry juice works. Now, a study has provided evidence of this mechanism. Researchers cultivated strains of E. coli – the bacteria that are the most common cause of UTI – in urine collected from healthy volunteers both before and after consumption of cranberry juice cocktail. While E. coli grown in ordinary urine were able to produce normal biofilm – the substance that allows bacteria to stick to the urinary tract and to other bacteria, essentially setting up shop – the bacteria grown in urine from those who consumed cranberry juice were unable to adhere to each other or to any surface area. Cranberry juice does not kill bacteria but blocks much of their ability to “stick” around and colonize. Researchers estimated cranberry juice reaches and protects the urinary tract within eight hours of consumption. More women develop a UTI than men. This study was presented at the 240th national meeting of the American Chemical Society in Boston on August 23, 2010. Details have not yet been published.

WATER BEFORE MEALS RESULTS IN GREATER WEIGHT LOSS: A study has found that drinking two cups of water before meals enhances weight loss for those on a diet. Dieters who drank two eight-ounce cups of water before each of their three meals every day lost an average of 4.5 pounds more within 12 weeks than those who did not increase their normal water intake. On a calorie-reduced diet, the group that took water ahead of meals lost 14.5 pounds on average while those who didn’t drink water before meals lost 11 pounds on average. According to the researchers, the reason that drinking water before mealtime works is simply because water has zero calories and yet, gives the sensation of feeling partly full even before you start eating, resulting in fewer calories consumed during the meal. The study author warns that excess water intake is dangerous and can result in death. Health groups such as the National Academies’ Institute of Medicine advise that thirst should be one’s guide to water consumption. This study was presented on August 24, 2010 at the national meeting of the American Chemical Society in Boston. It has not yet been published in a peer-reviewed journal.

BLACK RICE BEATS BLUEBERRIES FOR ANTIOXIDANT POWER: A study has found that black rice serves as a highly economical alternative to blueberries and blackberries, touted for their antioxidant punch. The researchers report that a spoonful of black rice bran contains more health-promoting anthocyanin antioxidants than are found in a spoonful of pricey blueberries or blackberries, as well as containing more fiber and vitamin E antioxidants – but with less sugar. Anthocyanin antioxidants show promise for fighting heart disease, cancer and other diseases. Black rice could be consumed in rice form, or the black rice bran could be used as an additive for cereals, beverages or other foods. Also, the pigments in black rice can be used to produce a variety of colors from pink to black and may provide an alternative to artificial food colorants. (Several studies have linked some artificial colorants to cancer, behavioral problems in children, and other health problems.) This study was presented August 26, 2010 at the American Chemical Society’s national meeting in Boston. It has not yet been published in a peer-reviewed journal.

DID YOU KNOW…?
Two nutritional supplements appear to reduce the risk of Parkinson’s disease. In one study, those with the highest vitamin D levels showed a 65 percent lower risk of the disease. Also, some research suggests that a regular intake of omega-3 fatty acids, the type of fat found in oily fish such as sardines and salmon also may reduce the risk of Parkinson’s. However, there is no known way to prevent Parkinson’s disease.

MODERATE EXERCISE COMBATS MENTAL DECLINE: Researchers have announced new hope for veteran couch potatoes. Although some experts call for brisk daily exercise, a new study has shown that even a very modest amount of low-level exercise three times a week can improve the connectivity of the brain’s circuitry, combat the mental decline of aging and boost performance of cognitive tasks. Adults aged 59 to 80 were tested and scanned at the start of the study and after six, and after 12, months of walking at one’s own natural pace for just 40 minutes three-times-a-week. Brain imaging techniques showed that these “professional couch potatoes,” as one of the scientists described them, experienced better brain connectivity, as well as improved performance on cognitive tasks. Those who spent time stretching and toning did not alter their brain connectivity or performance – only those who took occasional, leisurely walks. Higher connectivity results in improved ability to plan, schedule, deal with ambiguity, remember and multitask. The study was released August 26, 2010 and will appear in a future issue of the journal, Frontiers in Aging Neuroscience. The full-text study is available online without fee by clicking on PDF in the upper right corner at http://bit.ly/amGX9c.

MOTHERS WHO DON’T BREASTFEED MORE LIKELY TO DEVELOP DIABETES TYPE 2: A study has found that women who do not breastfeed their babies have a significantly higher risk of getting type 2 diabetes. Diet and exercise are widely known to affect the risk of developing diabetes but few people would guess that breastfeeding can reduce the risk of developing diabetes later in life by decreasing belly fat. The study involved 2,233 women between the ages of 40 and 78 and concluded that women who did not breastfeed were twice as likely to acquire diabetes at some point. The study eliminated potentially confounding factors such as physical activity, age, race, and tobacco and alcohol use. This study is being published in the September 2010 issue of the American Journal of Medicine. The full text version of the study has just been posted online at http://bit.ly/b7MCjG for those who pay the article access fee.

PARENTAL USE OF PRESCRIPTION DRUGS A RISK TO CHILDREN: A study has found that widespread use of over-the-counter (OTC) medicines by parents for fever, coughs and colds places children at serious risk, resulting in a larger number of calls to poison centers and more hospital admissions. Researchers discovered that many parents in the study felt that if a drug was available without a prescription, it must be safe to give to children even in double dosages. Of the 119,000 poison control calls surveyed, 48 percent concerned accidental overdose in children, with 15 percent needing hospitalization. Over 85 percent of all calls regarding accidental overdose in children involved those under five, with almost 80 percent of incidents involving those under age three. Only 14 percent of parents made the correct call when dealing with a child’s fever. “It is vital that parents worldwide should understand the proper usage of medicines so that they do not continue to put their children’s health at risk,” said the study leader. This study was presented August 30, 2010 at the annual conference of the International Pharmaceutical Federation (FIP) in Lisbon, Portugal. It has not yet been published in a peer-reviewed journal.

SMOKING MARIJUANA REDUCES CHRONIC PAIN: A study has concluded that smoked cannabis has the ability to reduce pain in chronic pain sufferers, to lower clinical depression and anxiety levels, and to improve sleep. People with damage or some dysfunction in the nervous system often experience ongoing pain and have few treatment options other than drugs, which include opioids, anticonvulsants, antidepressants, local anesthetics and of course, pain relievers. Many of these cause side effects, prompting patients to discontinue use. Marijuana taken by mouth has been shown to be effective in lowering pain but, according to the researchers, smoked cannabis appears never before to have been tested for this use. The study found reduced pain and improved mood after smoked inhalation, for five days of three-times-a-day, of 25 mg of the herb containing 9.4 percent THC, the bioactive component. They called for more tests and also, for studies on the medical safety of long term use. This study will be published in a future issue of the Canadian Medical Association Journal. It was released August 30, 2010 and the full text was posted online for free access at: http://bit.ly/98hlrC.

DID YOU KNOW…?
Gram for gram, carbohydrates are lower in calories than either protein or fat, despite the common misconception that starchy carbohydrates promote weight gain. In fact, most of the body’s energy comes from starches. However, refined carbohydrates are linked to health disorders and the risk of diabetes. Always opt for unrefined, also known as whole-grain, versions of rice, grains and pasta.

The core stabilizing routine is nothing fancy: most of you will have performed all of these exercises before. The trick is to do them every single day without fail and in the order given. Once you have done this sequence a few times, you will have it memorized — and all you need is a little floor space. The first 7 exercises are done standing, the second 7 on the floor. Here they are:

1) Standing tall, pull the tailbone back and the heart forward, letting your arms and head dangle. If possible, keep the back of the legs straight, and reach for the floor. You can rest your hands on your thighs or shins, or, if your hamstrings are flexible, plop your palms on the floor. Breathe into the stretch for 4-5 breaths then roll up the spine, leaving the head to lift last.

2) Hold lightly onto the edge of a table or chair back and, one leg at a time, press the back of the leg away, pushing away from the back of the heel. Don’t sway to the side. Stay upright, as though you were toning your bottom on the side of the leg pressing back, which is in fact what you are doing. Go for about 15 push-backs on one side, then switch legs. Stay upright on the standing leg and push the working leg straight back.

3) Same idea, but now moving the leg to the side, leading with the baby-toe edge of the foot, one leg at a time. About 15 times on each side. Towards the end of the sequence you should feel a little burn in the working muscles.

4) Standing tall but with the knees slightly flexed, toes pointed straight forward, twist at the waist and punch both hands behind you at just above waist level. Look towards your punch. Repeat on the other side. Left and right counts as “one.” Repeat the 2-sided twist 10 times.

5) Standing tall feet slightly apart, knees slightly bent, push your hips right and lean your upper body over to the left as far as possible without making this a forward bend. It’s strictly a side bend. If possible, add the weight of your arm. So, if your body is side bending to the left, your right arm will reach up and over your right ear, reaching to the left. Repeat 5 times in a row on one side, then 5 times in a row on the other side.

6) Simple hamstring stretch: put one foot at a time up on a chair or table, turn your body square to the up-stretched leg, then reach forward for that foot with both hands. You can rest your hands on the shin too. Breathe a few times, always directing the breath to the area of the leg (usually the back or side) that feels tight. Repeat with the other leg.

7) Standing tall, bend one knee, heel towards the butt, and catch the foot with one or both hands. If not wanting to practice balance, keep the free hand on the table or chair back. If your quads are not tight, you can increase this stretch by pulling the heel into the butt and/or pressing the bend leg hip forward a bit. Repeat on the other leg.

8 ) Now to the floor. The next 2 exercises are crunches, and it’s all downhill from there! First, do NOT heave your chest up to the thighs with crunches. That is BAD for your low back. You are on your back, knees bent and feet at least hip width apart, not far from the buttocks. Lift your head and shoulder blades off the floor and place your fingertips behind and slightly above your ears. Try to keep your shoulder blades off the floor throughout this exercise. The idea is to tone the abdominal muscles, which means tightening them. This is a horizontal move. By that I mean you slide the bottom of your ribcage towards the hip bones on the exhale. Inhale relax but don’t lie down. Stay up and perform 20 to 80 of these sliding crunches. Towards the end of your sequence you should start to feel a little burn in the abs.

9) Stay in the crunch position and begin bicycling the legs, stretching way out through the heels. The more your feet point to the ceiling, the easier. As you lower your legs to the floor you will feel more strain. Do not strain! You want to challenge, but NOT re-injure yourself! If the bicycling is OK, you can then b ring the elbows to the opposite knees, one at a time. Left and right is one round. Go for 10 to 40 rounds. Then relax.

10) Hug your knees to your chest. Breathe several deep breaths.

11) Place your feet on the floor, at least hip width apart, and lift your hips to make a flat diagonal plane with your front body. Lower, and repeat for a total of 3-4 times.

12) Roll up to sitting and stretch out one leg long in front of you. Bend the other leg, placing that foot on the upper inner thigh of the long leg. Turn towards the long leg and reach for the foot or shin with both hands. Breathe a few times and repeat on the other side.

13) Find a comfortable cross-legged position, sit tall and twist to the right, putting your left hand on the outside of the right knee to help strengthen the twist. Repeat on the other side.

14) Both legs long in front of you on the floor, reach your hand up and, leading with your heart, reach for the feet or shins with both hands. On the inhale expand the ribcage, and on the exhale undulate your chest closer to the knees. Take several breaths here. That’s it! You are saving your low back! Good job!

Yes, if you:
Smoke
Are regularly exposed to environmental toxins
Drink less than a litre of water daily
Drink soda pop, coffee or alcohol
Eat processed foods such as white flour baked goods and candy
Crave junk food
Are tired, constipated, bloated and lack focus
Have sticky or malodorous bowel movements
Have pasty skin or dark circles under your eyes
Have blood sugar problems
Have unstable emotions
Have unsatisfactory libido or sleep
Are over or under-weight
Use prescription or recreational drugs regularly

If you peruse natural health news, you certainly have read the word “detox” lately.  You may have heard about how “body burden” of unnatural chemicals is higher than ever before. Industrial run-off into our rivers, pharmaceutical pollution flushed down toilets, burning fossil fuels belching into the air, fake food, plastic everywhere — all of this and more comprises an enormous burden for our internal self-cleansing systems.

The amazing human body has several mechanisms by which to rid itself of non-nutrients which come in daily through our nose and mouth.We process food across the entire mucous membrane from the mouth to the rectum.  The enzymes in our saliva, the all-important stomach acid, the pancreatic enzymes, and the bile from the liver all prepare our food for digestion then absorption into the bloodstream.  Elements of our meals which are deemed unsatisfactory for absorption will be eliminated, via the large intestine.  In case you haven’t heard: pooping at least once daily is crucial to optimal health.  It is unhealthy to allow waste products to linger in the colon. Once in the bloodstream, we have several other methods of screening for “toxins” which is defined as anything our cells can’t use for energy.  As the blood passes through the kidneys, they are “strained” by hundreds of super fine sieves.  Of important job of the kidneys is to remove nitrogen from the blood, which we pee out as ammonia. The lymphatic system, which has a vast network traveling alongside the blood vessels all over the body, also picks up “goop” in the blood and funnels it to the “master” lymph node, called the cisterna chyle, which is located between the heart and the left kidney.  From there, the lymphatic fluid passes into the renal system (kidneys). Last, but not least, the skin is a large and important organ of elimination embedded with sweat glands.  Ideally, strenuous exercise would induce free-flowing and non-odorous perspiration.  Smelly sweat and drenching sweats at rest are signs of elimination difficulties.

Other signs of toxic congestion (and therefore need for “detox”) include constipation, bad breath, irritable skin, fatigue after eating, poor sleep quality and moodiness. A body which eliminates properly will stay healthy.  It’s as simple as that.  I approach “detox” with my patients as an opportunity to change bad dietary habits, and to become enamored of feeling great.  The first order of business is to open the “emunctories” which is an old naturopathic word meaning the portals of elimination.

Start with the skin: I encourage everyone to take up the habit of dry skin brushing every morning.  This is a marvelous “bath” which removes the outer layer of dead skin and not only cleanses but invigorates.  Brush the entire body, fairly firmly, except the face, always towards the heart.  See the sidebar for a more detailed description.

Next, the renal system:  during cleansing it is advisable to drink lots of water.  Pure water is the very best drink.  I don’t agree with the idea of alcohol being “therapeutic”.  It is toxic to the heart, liver and kidneys.  Sure, it will help some folks relax — but there are better ways to relax!  And if you are after the deep pigments of red wine, for example, you can take resveratrol in capsule form or simply eat lots of deeply colored fruits and vegetables.

Do whatever it takes to enjoy the daily poop.  Three times a day, after each meal, is ideal, but many of us just can’t make time for that.  I like using a stool, or “Welles step”, under my feet while at the toilet because it helps simulate a squatting position, which is how we were designed to poop. Cold stewed prunes (just put some prunes and water in a small covered jar and keep in the fridge) or 500 mg of Magnesium at bedtime are simple, non-addictive laxatives.  Avoid cascara sagrada — it is too harsh.  Digestive aides such as fennel seed, ginger root and mint leaves, in teas or whole form, can help improve digestion and elimination.

I advise my patients to avoid cleansing or fasting during cold weather, when we are directing energy towards staying warm..

It’s a good idea to cleanse or fast with at least one “buddy” if possible — so you can cheer each other and help maintain your mutual commitment to optimal health.  I advise against advertising to all your friends and family that you are undertaking a cleansing project because they might not all be supportive.  If they ask, you can tell.  Figure out a good time and how much time you can commit.  Remember, this is not a crash diet.  It’s a chance to open the emunctories, enjoy some deep internal cleansing, and explore the possibility of healthy eating and healthy living every day for the rest of your life.  The most important part of detox is coming off the program.  Your stomach will be smaller and your internal organs more sensitive to “junk.”

Please go slowly in the week after a detox program.  Do not plan or attend a gastronomic extravaganza soon after cleansing.

Three Day Plan
This is an all-fresh fruit cleanse.  Fruits are high in water, fiber and slow-releasing sugars.  They are tasty!  Neither juice nor dried fruit is allowed — too concentrated.  Eat whatever fruits appeal to you, one serving every two hours while awake.  A serving means 1 large or 2 small apples, 6 apricots, 1 medium banana, 1-2 cups berries, cherries or grapes, 2 oranges or nectarines, 1 cup of pineapple, 1 large pear, 2 kiwis, 3 plums or tomatoes, 2 cups of cubed melon.  Mix it up!  Eat only fruit.  For a complete description see “Fruit Flush” by Jay Robb.

Seven Day Plan
This involves 2 days of preparation, 3 days of “fasting” and 2 more days of slowly re-introducing your regular (but hopefully transformed) diet.  During the first 2 days, eat only raw food: mixed salads, fruit, steamed veggies.  Drink plenty of water between fruit or veggie meals.  Avoid juices.  However, during the 3 “fasting” days you will drink diluted juices and broths and tea and plenty of water.  No solid food because the idea is to give the digestive system a rest.  Sip on fluids all day long.  Fresh juices are best.  Green drinks or protein powders are fine.  The last 2 days are like the first 2: raw fruits and veggies only.  I recommend fruit only in the morning and veggies after noon.  For a complete description, see “Prescription for Nutritional Healing” by James and Phyllis Balch.

Fourteen Day Plan
This allows 3 days of preparation with raw food only, and also using a bulking drink (1 T psyllium husk or other fiber such as ground flax seeds, mixed with water) three times daily, ½ hour before eating.  Next follows 5 days of liquid only: broths, fresh juices, tea, water.  You should be able to go to work and do your normal day, you will have good energy, but don’t plan extra activities.  Allow for more rest in your schedule.  If no stool is produced during the liquid-only days, an enema is strongly recommended.  Colonics are fine too if you are squeamish about giving yourself the treatment!  The last 6 days are the most important.  You will SLOWLY re-introduce foods one day at a time.  For a complete description of this plan see “The Fasting Diet” by Dr. Steven Bailey.

Twenty Day Plan
This is a slightly longer but less rigorous cleansing plan.  The rules are simply to eat foods high in beta-carotene (sweet potato, carrots, spinach, cantaloupe, pumpkin, kale, winter squash) and high in Vitamin C (citrus fruits, broccoli, strawberries, tomatoes, melons, potatoes, bell peppers, Brussels sprouts, cabbage) for 20 days.  Additionally you will drink plenty of water between meals and snacks.  You are allowed to eat anything in moderation except for the following:
Wheat and other gluten-containing grains        
Milk and dairy products        
Eggs, meats or farmed fish        
Sugar        
Artificial sweeteners        
Alcohol        
Caffeine        
Soft drinks        
Foods containing artificial flavorings, colorants or preservatives        
High-fat foods        
Salty foods

The idea is, you will feel so good after this program that you’ll decide to eat this way for the rest of your life!  For a complete description see “The 20-Day Rejuvenation Diet Program” by Dr. Jeffrey Bland.
Detox Super-Tool:

Skin Brushing

Brushing your skin with a long handled dry skin brush (I like Bass or Yerba Prima brushes) each morning before or instead of showering is the finest “bath” your body could ask for.  Nearly 80% of ordinary household dust is shed skin cells from the outermost layer, a completely natural process.  Brush in long firm strokes towards the heart.  I start standing next to a chair or bathtub so I can put one foot up at a time.  Brush firmly under the sole of the foot then up and all around the leg.  Repeat on the other foot and leg.  Then gently brush the hips and buttocks, which should turn a bit pink.  Brush the hands and up the arms.  Stroke the belly in a clockwise direction (to follow the flow of the colon) and up the side ribs.  Brush up under the breasts (and, ladies, be aware of the consistency of your breasts as you do this).  Brush under the chin and down the top ribs, then reach behind with the long handle and scrub the back as thoroughly as possible.  Don’t forget the shoulders.  You may want to get a small soft brush for your face.  This feels absolutely divine and is marvelous for your skin.
Detox Reactions

When you give your body a rest from the daily onslaught of processed food, elimination begins to progress immediately.  This can “stir up” toxins that have been stored in the colon or in fat cells and create a variety of reactions such as depression, headaches and fatigue.  Your skin may break out as toxins are eliminated.  Here are several ideas that can help:

1) drink more water to flush toxins through the kidneys more quickly

2) increase Vit C to up to 10 grams for tissue repair and to hasten the ridding of toxins

3) use bentonite (clay) baths to pull toxins out through the skin.  These baths may be taken twice daily: use ½  cup liquid clay in a tub of warm (not hot) water and soak for 20 minutes

4) eat steamed organic beets, which will turn your stool deep purplish.

Simple, inexpensive ($2.44) shoes for the beach would seem to have mass appeal. Unfortunately, what they have caused is mass peeling because of an as yet unidentified chemical reaction between human skin (maybe sun screen?) and the chemical composition of the sandal. The area of irritation on the tops of the feet, which you can view in the pictures below, corresponds exactly to the thong portion of the plastic sandal.  Clearly the chemical burns are linked to wearing the sandals.

Since September of this year, Walmart has reportedly sold “over a million” of these colorful plastic
Sand ‘N Sun sandals, which has been supposedly now recalled because they have burned the skin (first and second degree burns) on the feet of at least a dozen consumers.  The flip-flops were made in China.

One shopper recently reported that she presented the sandals at a Midwest location Walmart check-out register and the scanner didn’t recognize the code because the flip-flops had been recalled.  Nevertheless, the helpful cashier over-rode the blocked sale, and one more pair of nasty Chinese sandals went home with an unsuspecting consumer.  Why are these plastic sandals still even in the stores?

A Walmart representative, when questioned about this fiasco, asserted that “consumer safety is our utmost concern.”  However, there has already been a major flap this year about Chinese-made Walmart goods: not only the date-rape drug in children’s beading kits, but also toys painted with lead-laced dyes.

This is not an urban legend. Snopes has verified this report: (http://www.snopes.com/medical/toxins/flipflop.asp)

To view some of the feet that have been burned, here is a website that was launched in September, and which has received over 140 emails and photos from Walmart consumers similarly burned (http://www.lamanaphotography.com/walmart6.htm)

This website was launched in September by Kerry Stiles of Ocklawaha, Florida, in order to “help Walmart keep track of folks injured by their sandals.”  Walmart has asserted that it will test the flip-flops to try to determine what chemicals are responsible for the caustic irritation.  As yet, no results of such testing have been publicly announced.  Meanwhile, Ms. Stiles says she is mounting a class-action suit against Walmart.  She claims that her own feet are still “raw and tender” two full months after wearing the Sand ‘N Sun sandals twice, each time for only 10 minutes.

were invited by reporters to participate in a cutting-edge study to measure industrial chemicals in their bodies. www.cnn.com/2007/TECH/science/10/22/body.burden/index.html#cnnSTC

The parents were horrified to find that their children – a boy, then 18 months, and a five-year old girl – had chemical exposure levels up to seven times those of their parents.

The baby boy had three times the level of flame retardants in his body that’s been known to cause thyroid dysfunction in lab rats, although so far he seems fine.

The technology to test for these flame retardants – known as polybrominated diphenyl ethers (PBDEs) – and other industrial chemicals is less than 10 years old. Environmentalists call it “body burden” testing, a reference to the chemical “burden,” or legacy of toxins, running through our bloodstream. Scientists refer to this testing as “biomonitoring.”

Many of these chemicals harm rats, but studies on humans are preliminary.  Modern-day humans are living an unnatural experiment and may be creating a monster that will never go away.

Study the following list of chemicals and help force to change “business as usual” practices in the US:

Phthalates:
Chemicals that make plastics soft and pliable.  They’re found in all kinds of plastic bottles, as well as plastic containers, kitchen wrap, soft toys and medical devices.  Phthalates are also used as solvents for fragrances, so they’re in a lot of personal care products like shampoos, conditioners, lotions, perfume, nail polish and cosmetics.  Animal studies show that phthalatesdisrupt hormone levels, causing neurological dhysfunction and reproductive defects in lab rats. Preliminary studies on humans show that phthalate exposure may be associated with genital birth defects in males as well as male infertility.

Polybrominated diphenyl ethers (PBDEs):
Flame-retardant chemicals.  They’re found in foam products such as mattresses, couches and carpets, and in plastics such as casings for TVs, computers and othe electronics.  Animal studies show PBDEs cause liver, thyroid and neurological damage in lab rats.  Health experts worry most about PBDEs potential harm to fetuses and children under 6, but studies on human toxicity have only just begun.

Bisphenol A:
A chemical used to make plastics hard.  It’s in polycarbonate plastic products such as baby bottles, hard water bottles and food containers, as well as in the resin lining of aluminum cans and some dental sealants.  A study published in the journal Reproductive Toxicology found a link between bisphenoal A and female reproductive disorders such as cystic ovaries and cancers.  In August, an expert panel from the National Institutes of Health expressed concern that bisphenol A may harm children and adults and recommended more research be done

Perfluorooctanoic acids (PFOAs):
Chemicals used to make nonstick and stain-resistant products such as nonstick frying pans and water-resistant materials.  PFOAs have been shown to cause developmental problems and liver toxicity in lab rats.  Animal studies have caused concern among health experts about PFOAs’ toxicity to humans since they stay in the body for years at a time between exposures.  Some studies have suggested that PFOAs are human carcinogens.

Polychlorinated biphenyls (PCBs):
Chemicals used as coolants and lubricants in transformers, capacitors and other electrical equipment as well as older models of microwaves and refrigerators.  They were banned in the US in the late 1970s, but they are long-lasting compounds that persist in the environment.  The EPA calls PCBs a “probable carcinogen,” meaning they probably cause cancer.  PCBs have been associated with immunological and psychosocial problems in children, such as changes in motor skills and a decrease in short-term memory.  In adults, PCBs have been associated with rashes, acne and liver damage.

Q: I work at a keyboard and my wrists get really sore. What can I do to prevent damaging my hands and wrists? I can’t quit my job.

A: Repetitive strain injury from computer work is a wide-spread problem in this age of electronic communication. You may touch keys up to 200,000 times a day — the equivalent of your fingers walking 10 miles. Holding your wrists, hands and back STRAIGHT while keyboard walking is crucial to ongoing comfort and prevention of strains and pains. When you work with straight wrists and fingers, the nerves, muscles and tendons involved in this complex maneuvering can stay relaxed and comfortable. A straight wrist is a level, flat wrist. This position keeps excess pressure off muscles, tendons and nerves in your wrists and hands. Make sure your keyboard is set up just slightly higher than elbow level to prevent the wrists from flexing, extending or twisting unnecessarily. The ideal position for the back includes sitting straight in your chair, muscles relaxed, with your body tilted slightly back. If you lean your body forward (flexing) or too far backwards (extending), or if you slouch, your wrists and hands adapt by becoming flexed or extended too. This means that the nerves, muscles, and tendons that support your wrists and hands become tense and strained. Sit up straight, facing the computer monitor straight on. The top of the screen should be about eye level. Hold your head at a slight downward tilt to avoid straining muscles in your neck and shoulders. Touch the keys lightly. Keep your feet flat and pointed toward the workstation. This may mean placing a flat prop under your feet. Adjust your chair height and seat back so that you can touch the keyboard with straight wrists and hands. A wrist rest (like a small rolled-up towel) can help support your wrists and keep them straight. A lower back pad or pillow may help you sit up straight. A copy stand should be the same height as the screen so you don’t have to strain your neck to read what you’re typing. A telephone headset will help to keep your head upright and your body straight. NEVER hold the telephone handset by pressing it against your ear with your shoulder. The mouse pad, if you use one, should allow the mouse to float friction-free over it, requiring little effort. At any moment during the day when convenient, stretch your fingers out widely away from the palms 5 to 10 times. Also, rotate your wrists gently first in one direction, then the other, and then shake your hands out by letting them dangle from the wrists. Shake your hands first up and down, then sideways. You can also prevent build-up of tension in the upper body by reaching your arms strongly overhead for 5 seconds, then lower and relax. Repeat 5 times. Next roll your shoulders in a wide circular motion, forward five times then back five times. Get up and walk around whenever possible, and shift your gaze to a far focus – such as out the window – at least one time during an hour of working close to the screen. If you can, program your computer to beep at you at least once hourly as a reminder to take a stretch and re-focusing break. One of my favorite “head” relaxing exercises is to mouth the vowel sounds with greatly exaggerated facial gestures. A – E – I – O – U. On the “U” scrunch up your whole face toward the tip of your nose. This can be especially entertaining performed in a group… When you’re at home, try to avoid repeating the same movements you use at work. Exercise aerobically by walking or swimming. Play ball. If these suggestions don’t help your wrist pain, please see your doctor for further evaluation and treatment.

• Licorice and Aconite C.; Cinnamon, Aconite and Ginger C. (Gui Zhi Fu Zi Tang): Qi Xu (Deficiency) with Qi Stagnation: Severe pain, redness and swelling, chillphobia, heat in the joints, tenderness to touch, decreased range of motion: use Cinnamon, Aconite and Ginger if less severe
• Ma Huang and Coix C. (Ma Xing Yi Gan Tang): Wind-Damp: after the acute stage, joint swelling
• Coix C. (Yi Yi Ren Tang): Xue (Blood) Stagnation: more severe: every joint swollen with painful movement, especially upper body
• Cinnamon and Anemarrhena C. (Gui Zhi Shao Yao Zhi Mu Tang): Wind-Cold Damp Bi, with warmth in joints due to localized constraint: chronic articular rheumatism with swollen and emaciated fingers, worse at night, weak constitiution, chills
• Stephania and Astragalus C. (Fang Ji Huang Qi Tang): Deformed knee joints in overweight women
• Tu huo and Vaeicum C. (Du Huo Ji Sheng Tang); Feng Shi Pian (patent): Wind-Damp Bi with Liver and Kidney Xu (Deficiency): chronic low back pain, heavy and painful sensations at fixed locations in low back and lower extremities with weakness and stiffness, aversion to cold; may be paresthesias or numbness
• Juan Bi Tang (see modifications in materia medica): Wind-Damp Bi Syndrome: early stage Bi, joint pain worse cold and better warmth
• Du Huo Ji Sheng Wan (patent): in weak patients: fatigue, cold sensations, lumbago, tremor.
• Shen Rong Hu Gu Wan (patent): Chronic, with deformity and dull or no pain.
• Kang Gu Zeng Sheng Pian (patent): spinal inflammation
• Te Xiao Yao Tong Pian (Specific Lumbagalin) (patent): Bi Syndrome with Kidney Yang Xu (Deficiency) causing low back pain (Zhu, p. 112)
• Clematis 19 (patent): Wind-Damp Bi Syndrome with Xue (Blood) Stagnation; plus Alisma 16 (patent) with joint swelling; plus Clerodendron 6 (patent) with Heat signs
• Bao Zhen Gao (patent plaster); Yun Xiang Jing (patent lotion): external application.

The Qi of the body travels through 12 major and two “extra” meridians. The energy of each meridian congeals in tiny “pools” along the course of the meridian which can be tapped into to move sluggish energy or draw out excess energy. These pools of Qi are where the acupoints are located. The more than 400 primary acupoints are located in very specific locations on the surface of the skin and are useful for treating not only local complaints, but tap into an organ system, an emotional state, a sensory pattern (sucy as vision or hearing) and may also have other special applications. TCM acupoints to consider for osteoarthritis,after having a thorough constitutional assessment, are located largely after the two Urinary Bladder meridians (which travels twice up and down the spine) and the Kidney meridians (running from the inner ankles, up the inside of the legs, and across the chest to just under the collarbone).

The following TCM diagnositic “patterns” relate to oesteoarthritis, and the acupoints will be chosen according to your particular diagnosis. Kidney Xu (Kidney Deficiency); Jing Xu (Essence Deficiency); Liver Xu (Liver Deficiency); Qi Xu (Qi, or “vital force”, Deficiency) with Qi Stagnation; Xue (Blood) Stagnation; Wind-Damp Bi; dysfunction of the Yang Wei Mai (Yang Linking Vessel). Moxibustion (”moxa”) applied above the specific site of pain or discomfort works well in treating oesteoarthritis. With instruction from your TCM doctor or acupuncturist, this is something you can effectively do at home. Moxa or needling on points at or around the joints are often used to treat oesteoarthritis. Expect your acupuncturist to choose points around your knees, elbows, wrists, ankles according to your particular symptoms and personality. You are a unique individual; and so your treatment plan should be individualized for you!

There are over 100 different types of “arthritis” that affect people of all ages. If you have arthritis, it’s important to get a correct diagnosis because treatments vary for each type. The most common type of arthritis (7% of the population) is osteoarthritis, whose cause is probably wear-and-tear of the large, weight-bearing joints. Osteoarthritis (also known as degenerative joint disese, “DJD”) seems to be related to certain types of occupational stress, possibly to injuries, to heredity, and to being overweight. One percent of the U.S. population suffers from rheumatoid arthritis, which is thought to be a hereditary, auto-immune disease and affects primarily the smaller joints of the hands and feet. Other kinds of arthritis include infectious arthritis, gout, psoriatic arthritis, systemic lupus erythematosus (Lupus), Lyme disease, Sjogren’s syndrome, fibromyalgia, juvenile arthritis, etc.

Early warning signs of various arthritic diseases are:

1. Swelling in one or more joints
2. Early morning stiffness
3. Recurring pain or tenderness in any joint
4. Inability to move a joint normally
5. Obvious redness and warmth in a joint
6. Unexplained weight loss, fever or weakness combined with joint pain
7. Symptoms like these persisting for more than two weeks

The conventional medical establishment “treats” arthritis with anti-inflammatory drugs, from non-steroidals (NSAIDs) like aspirin or ibuprofen, to hormone-like steroidal drugs such as cortisone and prednisone. Aspirin is quite effective in releiving both the pain and the inflammation of many arthritic diseases, and is inexpensive. However, since the therapeutic dose is high, toxicity often occurs, such as tinnitus (ringing in the ears) and gastric irritation. Other non-steroidals can work well initially also, where aspirin is not tolerated, but also have unpleasant side-effects such as gastrointestinal upset, headaches and dizziness. One side effect of aspirin and other NSAIDs that is often not mentioned is their inhibition of cartilage repair and acceleration of cartilage destruction in experimental studies. Since many arthritic diseases involve degeneration of cartilage it appears that while NSAIDs are fairly effective in suppressing the symptoms, they possibly worsen the condition by inhibiting cartilage formation and accelerating cartilage destruction.

If these conservative treatments don’t work, more aggressive tactics are available. Gold salt injections, for example, help about 60% of patients, but one-third of these experience severe side-effects. The last resort is surgical joint replacement.

Naturopathic treatments emphasize prevention. For example, many early sufferers of arthritis experience significiant reduction in symptoms by avoiding caffeine, alcohol, strong spices including salt, refined sugar, refined flour, red meat, dairy products and the “nightshade” vegetables. The “nightshades” (or Solanacea) are eggplant, peppers, tomatoes, potatoes and tobacco. If total “abstinence” from the food products is impossible, minimizing consumption is certainly a good second best.

Rest, relaxation and adequate sleep are key in preserving the quality of your life despite arthritis. Arthritis is most often a systemic problem, and is thus often accompanied by a low grade fever and fatigue.

Exercise, particularly non-weight bearing exercise such as swimming, is crucial. Daily gentle aerobics along with range-of-motion (ROM) work, such as stretching, and strengthening and endurance exercises help offset fatigue as well as maximizing joint function.

Infectious arthritis is quite common and most be investigated with any arthritic presentation. A strep or proteus infection can be treated with a course of antibiotics quite effectively. Make sure your doctor does tests to rule-out these causes.

Which leads into the importance of being an active partner with your doctor in caring for your arthritis. Learn about your type of arthritis; write down question as they arise, then ask the doctor at your visit. Get written information about your specific type of arthritis from your doctor, and find out about support groups, especially exercise support groups. Follow the doctor’s advice; finding the right treatment may take time, and will certainly require patience. Beware of miracle cure treatments.

Keep doing the exercises and keep taking the recommended medications, be they allopathic or traditional. You will have “good” and “bad” days nevertheless. Generally it is best to exercise during the times of the day in which you typically have the least amount of pain. Exercise in a smooth, steady rythm.

Daily home treatments such as maintaining good posture, talking about your feelings, balancing work with rest and using hot/cold compresses will all provide not only immediate, but long-term relief. The idea with the alternating hot and cold wrung-out towels is that the hot promotes blood flow to the area, and the cold constricts the local vessels, thus shunting the blood away, allowing for fresh blood to pour in, in effect creating a local “pump.” It is best to use 2 minutes of very hot (not burning) followed by 30 seconds of ICE cold, and repeat at least three times. Always end with cold.

Traditional medical remedies include all the flavone-containing plants, particularly blueberries, blackberries and hawthorne berries. The bioflavonoids inhibit a natural irritant, and by-product of protein metabolism, called hyaluronic acid.

Dr. Bastyr recommends avoiding carbonated drinks, and drinking plain water 10 minutes before meals, but not during or after meals, so as not to compromise the potency of the stomach acid and digestive enzymes. Topical applications of fresh comfrey leaves, or castor oil, or hot paraffin, or epsom salts, or cayenne pepper, camphor, aconite and wintergreen oil all have significant therapeutic benefits. There is also a famous “Formula A” make of equal parts devil’s claw, yucca and chaparral.

Some people find great relief from homeopathic remedies, in particular Rhus tox, Metorrhimun, Bryonia, Causticum, Ledum, Pulsatilla, Sanguinaria, Arnica and Calc. carb. Make sure your Calcium, Magnesiu, Potassium and Sodium are balanced; and beware of decrease stomach acid, which is quite common in arthritis patients.

Fragments of undigested food passing into the blood and settling in the joints may well be a cause of osteo and rheumatoid arthritis, and is certainly the cause of gout. So-called anti-oxidants such as Vitamins C, E and A, selenium and zinc are important to minimize tissue damage throughout. A very powerful antioxidant (“free radical scavenger”) called super-oxide dismutase (SOD), injected, is supposed to work as well as injected gold salts, without nearly the incidence of side effects. It can be obtained from local veterinarians.

Last but not least is meditation, biofeedback, mental imagery, positive thinking all help effect the immune system via the endocrine system by way of the nervous system. The field of knowledge that supports such reasoning is the fascinating and promising field of psychoneuroimmunology. A big word to say that not only are you what you eat, but also what you think.

A toll-free number for basic information on arthritis, or finding your local Arthritis Foundation chapter is 1-800-542-0295.

General References

• Arthritis Foundation, Washington State Chapter, various brochures, 100 South King St., Suite 300, Seattle WA 98104
• class notes, Bastyr College of Natural Health Sciences, Seattle, WA, 1990-92.
• Merck Manual, 15th Edition
• Murray, M and Pizzorno, J “Encyclopedia of Natural Medicine,” Prima Publishing, Rocklin CA 1990