Nov. 14 was World Diabetes Day - a day to reflect upon why India has become the diabetic capital of the world with 50.8 million (7.1%) of its people suffering from diabetes. It is high time we prepared to combat this menace and curb its spread. As the new President of IDF has rightly remarked that either we turn off the diabetes tap or else spend our lives mopping the floor. We Indians are genetically more prone to diabetes. On top of this, a rapid shift in our dietary habits and life styles is resulting in a rapid rise in obesity, diabetes, metabolic syndrome and heart disease. Hence a proper and healthy diet remains the cornerstone of prevention and management of these diseases.Perhaps the most important reason for increasing prevalence of diabetes, obesity and hypertension is the rapidly changing imbalanced dietary habits, both in rural and urban areas, due to several factors - easy availability of convenience foods, frequent snacking on energy dense fast foods, high consumption of packaged food in place of traditional home made food, etc. This transition has resulted in excess consumption of calories, saturated fats, trans fatty acids, simple sugars, salt and a low fibre intake.

This has necessitated a revision in the existing dietary guidelines prepared 10 years a go by the National Institute of Nutrition, Hyderabad, which was predominantly rural centric. So, more than 100 renowned experts, belonging to varied disciplines of health and nutrition, have got together under the aegis of Science For Equity and Empowerment Division (SEED), Ministry Of Science and Technology, Govt Of India and Diabetes Foundation (India), to formulate a “National Consensus on Dietary Guidelines for Adult Asian Indians for Healthy Living and Prevention of Obesity & Diabetes”. They have incorporated worldwide research and opinions in nutrition modulated to India specific data. They are simple, easy to understand by doctors and common public alike, and provision of standard diet charts catering to different regions of India will help people from all parts of India.

According to Mrs. Rekha Sharma, former chief dietician AIIMS, New Delhi, “Researches done on the nutritional health of the Indian Population indicate a rampant increase in obesity and other NCDs, like diabetes, primarily due to faulty eating and sedentary life style. Hence, to keep up with the changing scenario of health, we need new scientific broad based dietary guidelines, tailor made to the eating pattern of the Indian population.”

Dr Anoop Misra, director, Diabetes, Obesity and Metabolism, Diabetes Federation Of India, strongly feels that the application of these guidelines will significantly help in preventing and halting diabetes and obesity epidemic in India.

Countrywide adaptation of these guidelines is likely to have a significant impact on prevalence and management of more than 25 diseases, including diabetes and diabetes related diseases.

What are these dietary guidelines for healthy living and prevention of diabetes and obesity?

The energy requirement must be calculated on the basis of height, weight and activity level - a medium frame Indian male of 165cm height should weigh 62 kg, and if sedentary, would require 1850 K cal to maintain healthy weight.

The daily carbohydrate intake, derived from whole wheat, unpolished rice, barley, buckwheat, oats, millet, whole pulses, legumes, and whole fruits like guava/apple etc, should be around 50- 60% of total calorie intake, that is 250-300 gm/day.

The total daily dietary fibre should be 25-40 gm. Hence high fibre food items like cereal, pulses, vegetables, salads, guava, amla, apple, pears, peaches etc should be eaten. In fact, 4 to 5 servings of fruits and vegetables per day are recommended.

Visible fat (oil, butter, ghee) and invisible fat (from cereals and pulses), together should be less than 30% of total energy. This can be got by consuming 4 to 5 teaspoonfuls of a combination of two or more vegetable oils. Correct cooking methods like boiling, steaming, roasting, grilling etc, instead of frying can minimize the visible fat intake.

Trans fatty acids should be less than 1% of the total energy. These are found abundantly in bakery products, ready to use soups and gravies and foods prepared in margarine and vanaspati ghee. Hence it is best to avoid these products.

Ideal protein intake is 1gm/day for every one kilo of body weight. Thus for the average Indian male, this could be obtained from two bowls of cooked pulses, or 2 pieces of lean chicken/fish meat, or 500ml of double toned milk, or 9 servings of wheat flour. This much of protein will provide 10-15% of the total calories.

Salt intake should be less than 5gm per day. So, we Indians need to drastically curtail the ever so popular consumption of salted potato chips (a big favourite of children), pickles, and salty fried snacks.

Sugar in very small amounts and water in excess (about 8-10 glasses) every day, should cap it all.

Apart from this, it is important to take small frequent meals at intervals of 3-4 hours. While eating out (which has become increasingly popular, even in small towns in India), one should choose small portion sizes of healthy snacks. Beverages like buttermilk, coconut water, and fresh lime with water are excellent substitutes for aerated and high calorie drinks.

If adopted, these guidelines can, perhaps, have a significant impact on prevalence and management of obesity, diabetes and heart diseases, and save the native Asian Indian race from the ravages of non-communicable diseases (NCDs).

A persistent and prolonged intensive lifestyle intervention could be the most effective tool to combat diabetes. At the same time, more effective drugs (and not glamorous pharmaceutical manipulations) are needed for those who cannot follow intensive life style therapy due to infirmity.

Emergence of obesity, diabetes and metabolic syndrome in developing countries like In

dia, is basically due to rural-urban migration, mechanization, open market economy, increasing affluence, improved food supply, dietary liberalization and westernization, and physical inactivity due to rapid pace of urban life, resulting in more sedentary work.

Leisure time activities have also shifted from outdoor activities to indoor entertainment, like television viewing and computer usage, both in children and adults. Also, women are generally reported to be physically more inactive than men, perhaps due to cultural influences on outdoor activities.

But what is of major concern is that children and adolescents are showing decreased physical activity which is fuelling obesity and type 2 diabetes at a very young age. There is a general misconception in Indian parents that an obese child is a healthy child and that feeding oils and clarified butter to children is beneficial to their growth and imparts strength. Another important factor is the parental pressure on children to perform well in academics at the cost of sports and other physical activities. Lack of play fields in schools and open spaces around homes, has further aggravated the problem.

Thus health interventions in both children and adults should be aimed at increasing the physical activity, along with healthier eating habits and health education. A carefully followed diet- exercise combination seems to work wonderfully in preventing or delaying the development of diabetes. This has been proved by a 10 year long Diabetes-Prevention-Programme (DPP) study, which has demonstrated the effectiveness of intervention programmes and changes in lifestyle in reducing the cost burden due to diabetes. This cost burden is imposed not only on the patient and her family, but also on society. There is loss in income and productivity. There are intangible costs in terms of pain, anxiety and suffering.

Programmes directed specifically towards children have shown encouraging results. These should be aided with individual and community health initiatives, backed up by government efforts. The government would do well to sell coarse grains like millets through its public distribution systems. Effective strategies for making and marketing healthy food snacks are needed to counteract the increasing sale of junk food. In fact, some kiosks on the Ahmedabad highway sell tribal health foods in attractive packaging. As eating out is becoming fashionable even in small towns, it is necessary for the food and hotel industry to churn out more healthy recipes and popularise them.

Diabetes Federation of India is running some nutritional awareness programmes in school

s of India, aimed at primary prevention of obesity and inculcation of healthy diet and lifestyle practices in children and adolescents who are at an increased risk for early onset of type 2 diabetes mellitus (T2DM) and coronary heart disease (CHD).

Simple measures like regular physical activity, cutting off extra calories, eating more green vegetables and fruits, are likely to be beneficial in preventing diabetes. Eating less and walking more, does not cost anything and the gains are far too many.

So what are we waiting for? Let us make a resolution now to shun unhealthy food, to

walk/exercise a little more and encourage our children to play outdoors rather than on a computer screen.

Published by HT Syndication with permission from The Colombo Times. For more information on news feed please contact Sarabjit Jagirdar at htsyndication@hindustantimes.com

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3M chemicals in human blood are linked to high cholesterol levels, according to three studies published in the past three weeks. The research, conducted nationally and in West Virginia, is part of mounting evidence about health effects from the Scotchgard-type chemicals that have been detected in the groundwater in the east metro area.At the same time, the Environmental Protection Agency is taking a closer look at the chemicals in light of public health concerns.

3M made the compounds, known as perfluorinated chemicals or PFCs, from the late 1940s until 2002 in Cottage Grove and disposed of waste in area dumps that the company is now cleaning up.

The company said again this week that the chemicals have not caused health problems for its own employees, who were exposed to much higher levels than the public.

Dr. Larry Zobel, 3M corporate medical director, pointed to other studies that do not show a connection between cholesterol and 3M chemicals. “People do not need to be concerned about the relationship,” he said.

The most recent national study, published last week, analyzed blood in 860 adults as part of the National Health and Nutrition Examination Survey, ongoing research by the Centers for Disease Control and Prevention. Unlike other studies that have examined blood from exposed workers or residents who lived near manufacturing plants, this study looked at background levels of PFCs in the general U.S. population.

It found that those who had higher blood concentrations of two former 3M chemicals — PFOS and PFOA — also had higher total cholesterol levels and higher non-HDL (”bad cholesterol”) levels.

“We do feel that these findings are potentially important,” said Jessica Nelson, study author and researcher at the Boston University School of Public Health. The chemicals are persistent in the environment and ubiquitous in people’s bodies, she said. “We need to know whether the associations that we saw and that others have seen are a real cause-and-effect relationship. If so, they certainly are a health concern,” she said.

The results do not prove that PFCs cause higher cholesterol, she said, only that they seem to go hand-in-hand with each other. The study was published in Environmental Health Perspectives, a national scientific journal.

Minnesota numbers compare

The top 250 adults in the study with the highest cholesterol averaged 6.9 parts per billion (ppb) of PFOA in their blood and 38 ppb of PFOS.

Those numbers are similar to a Minnesota Department of Health study in the east metro area of 196 adults who drank contaminated water from city wells in Oakdale and private wells in Lake Elmo and Cottage Grove. Blood concentrations in that group averaged 15.4 ppb for PFOA and nearly 36 ppb for PFOS.

Minnesota did not analyze the blood for cholesterol, said report author Jean Johnson, because it was beyond the scope and funding of the legislatively mandated study. However, Johnson told a panel of legislators last week, preliminary findings show that Minnesotans with higher concentrations of PFCs in their blood also tended to be those with higher concentrations of the chemicals in their private wells.

The blood concentrations in the U.S. population are about 4 parts per billion for PFOA, and 20 ppb for PFOS.

Lake Elmo resident David Moore had the highest levels of 3M chemicals of anyone in the Minnesota study, with 177 ppb PFOA and 448 ppb PFOS.

“I feel as though I have a black cloud hanging over my head that has 3M’s emblem on it, and I’m not very comfortable with that,” he said.

Moore said that he and his wife drank water from their private well for 12 years before health officials tested it and found PFCs. His wife died of cancer in 2008, he said, and doctors told him the cause was likely chemical exposure.

Moore said he didn’t know his cholesterol level. He believes 3M should pay for blood tests and health monitoring for all east metro residents who drank tainted water.

New data from eastern study

That’s what happened in six water districts contaminated with PFOA near a DuPont plant in West Virginia that made nonstick cookware and other products. A class-action court settlement required DuPont to pay for a major health survey of those who lived, worked and went to school near the plant and drank contaminated water.

More than 69,000 residents submitted blood samples and filled out extensive questionnaires in 2005 and 2006.

The first studies emerging from that survey also show statistical associations between high cholesterol and PFOA concentrations in blood.

West Virginia researchers found that higher levels of PFOA “were significantly associated with higher cholesterol and LDL” in the blood of about 12,500 children under 18, according to a summary filed in Wood Circuit Court in West Virginia on Oct. 30. The study has not been peer-reviewed.

Another study of more than 46,000 adults near the West Virginia plant reached similar conclusions and was published Oct. 21 in the American Journal of Epidemiology. If there is a cause-and-effect relationship between high cholesterol and PFOA or PFOS, the study concluded, “there could be potentially serious consequences in the form of increased risk of cardiovascular disease.”

Zobel said 3M and DuPont have looked at that question. Two recent mortality studies looked at workers exposed to the chemicals and found “no evidence at all of coronary artery disease in occupational [groups] associated with PFOA exposure,” Zobel said

He said some studies have shown statistical relationships between PFCs and cholesterol levels, but other studies have not. Not only is the research inconsistent and inconclusive, he said, there isn’t any biological reason why low levels of PFCs should affect cholesterol.

What happens next

Minnesota health officials are aware of the latest research, but said that so far they do not have plans to change the groundwater health standards for PFOA and PFOS allowed in drinking water, set last year at 0.3 parts per billion.

Moore said the state should be far more aggressive instead of simply following the West Virginia research. “The whole thing has been kind of ’sweep it out the door, we don’t want to deal with it in Minnesota,’” he said. “It’s almost like 3M has the state in its back pocket.”

The Environmental Protection Agency announced in late September that PFCs are now a top priority — one of only six chemicals at the top of the list to be reassessed. They were chosen because they are persistent and accumulate in blood, and many people have been exposed to them, said Wendy Hamnett, acting director of the EPA’s Office of Pollution Prevention and Toxics.

The EPA is reviewing all that is known about PFCs, said Hamnett, and will publish an “action plan” in the next few months. “We intend to increase the pace of our efforts to address these chemicals that may present a risk to the public,” she said.

Tom Meersman –612-673-7388

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Why does life keep demanding decisions? Why can’t I just have a week off now and then?Maybe two or three weeks off, actually.

Here I am, on a well-earned vacation, enjoying a breakfast bagel with cream cheese and orange marmalade, and I turn the page of the complimentary newspaper left outside my door to read this headline:

“Middle age isn’t too late to lose. Women must commit to diet.”

The writer says I can lose “significant” weight if I make the right lifestyle changes.

Researchers presenting papers at the annual meeting of the Obesity Society say “women who are committed can lose 20 pounds.”

I start to scrape the cream cheese off my bagel. I’m looking for new. I mean, tell me the secret.

You know what it is, don’t you? I mean, that’s why you’re scraping the butter off your pancakes and picking the frosting off your coffee cake.

Count calories. Plan meals. Eat lunches made at home. Don’t skip meals.

That’s the secret from the Fred Hutchinson Cancer Research Center in Seattle.

Somebody got paid big bucks to figure that out?

And there’s more. Put down the bacon and let me share:

Middle-aged dieters need to write down what they eat, prepare food at home instead of eating out and make weight loss a priority, says lead investigator Anne McTiernan.

The researchers recruited 439 overweight postmenopausal sedentary women.

Average age was 57 and average weight was 185.

They were assigned to one of four groups: diet only, exercise only, diet and exercise and no lifestyle change.

The diet group worked with registered dieticians weekly for six months then monthly for six months to change their eating habits.

USA Today reports the exercise-only group did moderate workouts of about 45 minutes five days a week.

Then there were the folks who watched food and did exercise and the fourth group that continued life as usual.

You know what happened, don’t you? I mean, we don’t need a hefty grant and months of research to predict this outcome.

After a year, the diet-and-exercise group had lost 21 pounds. Diet-only lost 18 pounds. Exercise only dropped five pounds and the other bunch, who did nothing, stayed about the same.

The conclusion is obvious. You need diet and exercise to lose weight.

What a revelation! I’m thinking about this as I plan my time aboard a first-class cruise ship. I’m wondering if walking from my cabin to the dining room counts as exercise?

I’m also asking myself if I care.

Reading diet “news” while on vacation is a dumb thing to do.

Concluding that a combination of diet and exercise is the best ways to lose weight seems pretty obvious.

I’m compromising. I’m spreading my bagel with “light” cream cheese.

There’s oatmeal in the cupboard at home and many long days of winter ahead.

Besides, by middle age, I’ve learned to live with a few of these extra pounds. Best not to rush into any major change before the spring…

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(Jane Glenn Haas writes for The Orange County (Calif.) Register. E-mail her at jghaas@cox.net)

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(c) 2009, The Orange County Register (Santa Ana, Calif.).

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You’ve had your flu shot, you’re washing your hands constantly — but could you be doing more to fight off infection this cold and flu season?A healthy immune system can also help you fight off colds and flu, said Rashmi Kaul, a professor of immunology at Oklahoma State University Center for Health Sciences.

And an increasing amount of research shows that what we eat plays a huge role in keeping our immune systems healthy, Kaul said.

A healthy diet supports the growth of beneficial bacteria in the gut — vital for keeping our immune system healthy, she said.

“Our first encounter with bacteria and viruses in the environment takes place primarily in the gut and through the respiratory system,” Kaul said. “Therefore, we need to pay attention to how to maintain a healthy immune system with proper diet and exercise.”

Under certain conditions — i.e., poor diet and stress — our internal balance between “good” and “bad” bacteria can become disturbed and our immune system becomes weakened, she said.

Research has shown that growing children who consume a diet rich in fiber and whole, unprocessed foods develop more of the “good” kind of bacteria in the stomach — and a healthy immune system. Most adults also need to eat more fiber — the recommended amount is 21 to 38 grams per day, but most Americans get about only 12 to 18 grams per day.

“The diet we eat and the kind of bacterial flora we harbor in our gut directly affects the development of a healthy immune system,” Kaul said. “These good bacteria help us process our complex high- fiber foods, releasing their by-products — particularly short- chain fatty acids.”

Short-chain fatty acids help our immune cells fight infection and control inflammation in the body.

Staying hydrated by drinking six to eight glasses of water per day also helps to flush toxins and germs out of the body, she said.

Getting adequate sleep, de-stressing and keeping physically active are also important ways to boost immunity. A simple walk may be better for your immune system than strenuous exercise, Kaul said.

Incorporating these healthy habits will also make your seasonal influenza vaccination more effective, she said.

Hygiene helpers

Wash hands thoroughly and frequently with soap. Keep hands away from nose and mouth. Try to refrain from touching kitchen and/or bathroom sink faucets; instead, grasp the handles with a paper towel. Keep a bottle of hand sanitizer or wipes handy.

Cover your mouth when you cough or sneeze to avoid spreading the germs. Use a face mask or tissue as an extra precaution.

Rinse your mouth and nose daily. Gargle with saline water to rinse your throat and flush your nasal cavity (with saline spray or a neti pot) to get rid of attached viruses or bacteria.

Restrain the spread of viruses: If you get sick, monitor symptoms closely and try to stay away from others as much as possible. Wash hands frequently, use tissues and dispose of them immediately after use. Rest and stay hydrated; drink enough warm fluids to soothe throat and other passages. Eat food rich in vitamin C and other antioxidants; proteins and complex carbohydrates.

Eat to boost your immunity

Unprocessed whole foods rich in fiber such as: wheat bran, grains, nuts, seeds and chick peas. Fresh and dried fruits such as berries, apricots, peaches, figs and dates.

Vegetable proteins (lentils and beans) and lean proteins, such as fish and poultry.

Green, leafy vegetables such as spinach, Brussels sprouts and broccoli.

Fresh fruits: Vitamin C-containing citrus fruits, bananas, kiwi and beets.

Yogurt with live acidophilus cultures: Help balance “good” vs. “bad” bacteria.

Vitamin D: Exposure to daily sunlight and drinking milk/ vitamin-D rich beverages also boost the immune system.

Multivitamin supplements

Avoid:

Too much stress: Any kind of stress to the body due to food or water starvation, physical strain or emotional strain can suppress or weaken our healthy immune system to deal with any germs that it encounters.

Poor diet: Too many animal proteins and not enough vegetables and fruits or fluids can compromise immunity.

Too much caffeine or sugar: Too much of either affects the natural pH balance of the body’s fluids and negatively affects the functioning of the healthy immune system. Foods high in sugar also promote the growth of bad bacteria that can harm our immune system.

Cary Aspinwall 581-8477

Originally published by CARY ASPINWALL World Scene Writer.

(c) 2009 Tulsa World. Provided by ProQuest LLC. All rights Reserved.

U.S. researchers say regular physical education helps curb obesity in teens from low-income homes.The study, published in Archives of Pediatrics & Adolescent Medicine, links regular participation in physical education class to greater cardiovascular fitness and lower body weight and suggests physical education may be an underutilized tool for reducing childhood obesity.

“Physical education was by far the most significant predictor of students’ fitness and was the only variable associated with improved weight status,” first author Dr. Kristine Madsen of the University of California, San Francisco, says in a statement.

“I think this shows that we need to increase the importance of physical education in schools and set up tougher standards in the same way we set up tough standards around academic performance.”

Madsen and colleagues surveyed physical activity of all sorts including degree of participation in physical education class for 9,268 seventh- and ninth-grade students at 19 racially and ethnically diverse low-income community public schools that administer a fitness test as part of The California Endowment’s Healthy Eating Active Communities Initiative.

Students who spent at least 20 minutes exercising during physical education class had significantly better fitness and lower body mass index scores. The greater the students’ reported levels of enjoyment of physical education, the better their scores on the fitness test, the study says.

Bob Greene, bestselling author and celebrity trainer, is embracing the message of the World Health Organization and International Diabetes Federation who have designated November 14 as “World Diabetes Day” in hopes of raising diabetes awareness and education globally.Greene follows up his New York Times bestselling books “Total Body Makeover” and “The Best Life Diet” with “THE BEST LIFE GUIDE TO MANAGING DIABETES AND PRE-DIABETES” co-authored by John J. Merendino Jr., M.D. and Janis Jibrin, M.S., R.D., published by Simon & Schuster and available in bookstores now. This comprehensive guide includes essential information on prevention and management through diet, physical activity and medication.

A few fast facts on diabetes:

– In the US alone, more than 24 million people suffer from diabetes and

more than 57 million have pre-diabetes

– More than 285 million people worldwide suffer from diabetes

– Some cases of Type 2 diabetes can be prevented with proper nutrition,

physical activity and by maintaining a healthy body weight

– Diabetes risk is increasing fastest among children and adolescents

5 Tips from Bob Greene’s “THE BEST LIFE GUIDE TO MANAGING DIABETES AND PRE-DIABETES”:

1. Start your day with steel cut oats. Because they’re thicker and coarser,

steel cut oats have a 40% lower glycemic index than regular oatmeal,

translating to better blood sugar after the meal.

2. Go a little nuts. Women eating the most nuts - 5 or more ounces weekly -

had a 24% lower risk of developing type 2 diabetes, according to

Harvard’s Nurses’ Health study. Peanut butter eaters had a similar drop

in risk. Nuts are also calorie-dense, so stick to about one ounce per

day.

3. Get out the measuring tape. Women, if your waist measures more than 35

inches, and men, if yours is more than 40 inches, you’re at increased

risk for both pre-diabetes and type 2 diabetes.

4. Put on your sneaks and power walk. In 16 weeks, women lost 9% of the

riskiest kind of fat - the deep belly “visceral” fat - and another 9% of

subcutaneous (under the skin) belly fat by walking at moderate and high

intensities around a track 5 days a week.

5. Your diabetes drugs can have positive side effects. While some medicines

promote weight gain, others can actually promote weight loss. If taking

drugs that are not waistline friendly, you can combat their effects by

exercising a little harder and eating a little less.

Bob Greene is a New York Times bestselling author and founder of the highly acclaimed Best Life Diet brand. “The Best Life Diet” is a no-gimmick lifestyle plan that was named #1 by Consumer Reports. Greene is an exercise physiologist and certified personal trainer specializing in fitness, metabolism and weight loss. He holds a master’s degree from the University of Arizona and is a member of the American College of Sports Medicine and the American Council on Exercise. For the past seventeen years he has worked with clients and consulted on the design and management of fitness, spa, and sports medicine programs. Greene is also a contributing editor for O the Oprah magazine, and writes articles on health and fitness for Oprah.com.

John J. Merendino Jr., M.D. is a board-certified endocrinologist and Assistant Clinical Professor at the George Washington University School of Medicine with more than 20 years of experience caring for people with diabetes.

Janis Jibrin, M.S., R.D. is the lead nutritionist for The Best Life and author of numerous books and hundreds of magazine articles on health, fitness and weight loss.

For more information, please visit www.TheBestLife.com or www.simonandschuster.com.

Simon & Schuster, a part of the CBS Corporation, is a global leader in the field of general interest publishing, dedicated to providing the best in fiction and nonfiction for consumers of all ages, across all printed, electronic, and audio formats. Its divisions include Simon & Schuster Adult Publishing, Simon & Schuster Children’s Publishing, Simon & Schuster Audio, Simon & Schuster Digital, and international companies in Australia, Canada, and the United Kingdom.

SOURCE Simon & Schuster

Originally published by Simon & Schuster.

(c) 2009 PRNewswire. Provided by ProQuest LLC. All rights Reserved.

The weather outside is frightful but not bad enough to stop some fitness enthusiasts. Devoted runners, hikers, skiers, and snow shoers will still head outdoors for exercise and adventure despite the frigid temps.Exercising in cold weather presents unique challenges and requires special preparation. Here are seven questions outdoor enthusiasts should consider before heading into the cold:

HOW COLD IS TOO COLD TO HEAD OUTDOORS?

Fitness and medical professionals do set limits on when it’s best to keep the workout indoors.

“The general rule is that if the temperature is below zero or the wind chill is below minus 20, you should stay inside,” said Tracy Enos, fitness director at Midtown Fitness in Oak Park, Ill.

Exercisers should also consider their age, weight, and body type before heading into the extreme cold, said Kathleen Weber, a sports medicine physician at Rush University Medical Center in Chicago, Ill.

Taller individuals, for example, have a smaller body surface to body mass ratio which means they have lower heat loss. Small children, in contrast, are likely to have a higher body surface to body mass ratio so they are more prone to hypothermia, Weber said.

Age also matters as older people have less muscle which Weber said is a natural protector against heat loss.

WHAT IS HYPOTHERMIA?

Hypothermia is when body temperature drops below 95 degrees. Early stages of hypothermia include shivering, increased heart rate and cold extremities. As the condition progresses, the person will lose the ability to shiver which is the body’s method of generating heat. The progression grows more severe as the person loses consciousness and the condition becomes deadly, Weber said.

WHAT IS FROST BITE?

Frost bite is the freezing and crystallization of body tissue. At risk body parts are exposed areas such as ears, nose, cheeks and fingers. Frostbite can be superficial which results in the graying of the skin and painful numbness. “When it gets more severe, you’ll see a white tissue, and bloody blisters will form,” Weber said. “The area can start to be painful and go completely numb.”

Severe frostbite can lead to skin loss or amputation of affected areas, Weber said.

Be aware of frost nip symptoms in which numbness and pain is relieved once inside and warm, Weber said.

WHAT IS PROPER PREPARATION FOR OUTDOOR ACTIVITY?

Start with light activity as a warm up before heading outdoors, Enos said.

“Let the body get heated, gradually increase the heart rate,” Enos said.

Walking on a treadmill and gentle stretching is an example of a proper warm up. Athletes should also consider the pre-workout nutrition and hydration.

“Blood sugar and glucagon are needed to produce energy,” Weber said. “You need to be able to shiver which requires increased energy.”

Hydration is also important and athletes should not wait until they are thirsty to drink water. “If you’re running outside, that thirst mechanism might not kick in as if you were running indoors,” Enos said.

WHAT IS PROPER APPAREL?

Pick wickable materials such as polypropylene and layer up. “According to the American College of Sports Medicine, it’s best to wear layers,” Enos said. “You want to wear several thin layers instead of one heavy layer.”

Thin layers can be easily removed once the body heat increases. Even though it’s cold, athletes will sweat which is why wickable materials are recommended. “You don’t want to inhibit the body’s ability to sweat, that’s the way your body regulates temperature, but you don’t want to keep the moisture next to the skin,” Enos said.

You should also wear athletic gloves and socks as Enos said 30 percent of body heat is lost through hands and feet. A hat is a must as 50 percent of body heat is lost through the head. Enos also recommended a scarf or turtle neck for covering the mouth and nose which allows the air to be heated before breathed in.

HOW SHOULD YOU RECOVER?

Plan on a gradual cool down that lasts for at least five to ten minutes. Enos also recommended taking the stretching indoors.

Once inside, plan on eating within 60 minutes of the end of the workout. Pick foods with protein and high complex carbohydrates in order to help tissues repair faster, Enos said.

IF IT’S TOO COLD OUTSIDE, WHAT IS A GOOD INDOOR WORKOUT?

Runners should consider cycling on a stationary bike or in a spin class. “Cycling gives you a good ability to cross train and get the same cardiovascular impact from running but without the strain on your knees and joints,” Enos said.

Eliptical machines are a recommended workout for skiers since it uses the arms and simulates cross country skiing, Enos said.

Weight training and yoga also can increase flexibility and work the muscles in a different way, Enos said.

Exercisers interested in trying the treadmill should remember to increase the incline in order to simulate the outdoor experience. “You really want to increase the incline, even if it’s .5 percent so it mimics the biomechanical running outside,” Enos said. “In order to mimic running outside, you need a bit of an incline so your muscles have to propel your body forward.”

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Q: I have hypertension and hate going to the doctor because of the big deal they make out of it. I have to go for a sports physical soon. How can I make my blood pressure normal?A: If there is an associated illness causing your high blood pressure then treating that illness is usually enough to control the hypertension.

If there is no associated illness with your high blood pressure, it is called essential hypertension. The recommendation for lowering your blood pressure in this situation involves weight loss if you are overweight, an increased intake of fruits and vegetables, decreased salt intake, exercise and relaxation (such as Yoga and meditation). If you smoke, stop.

But relax about your sports physical. The fact that you are going out for organized sports is great. Exercise and participation in organized sports is encouraged for people whose high blood pressure is not severe or is well controlled. Staying fit is key for both weight and blood pressure control. Your doctor will be happy to sign your form for most sports. However if your high blood pressure is severe, your doctor may advise you to avoid weight lifting, bodybuilding and strength training until your blood pressure is under control.

We are happy to hear that your doctor cares enough about you to give you a hard time. Listen.

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To have TeenGrowth’s board of physicians answer your health question, visit the Web site (http://www.teengrowth.com) or e-mail feedback@teengrowth.com. TeenGrowth is a non-commercial Internet site that focuses exclusively on the educational health issues of adolescents.

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(c) 2009, KG Investments, LLC.

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You’ve had your flu shot, you’re washing your hands constantly — but could you be doing more to fight off infection this cold and flu season?A healthy immune system can also help you fight off colds and flu, said Rashmi Kaul, a professor of immunology at Oklahoma State University Center for Health Sciences.

And an increasing amount of research shows that what we eat plays a huge role in keeping our immune systems healthy, Kaul said.

A healthy diet supports the growth of beneficial bacteria in the gut — vital for keeping our immune system healthy, she said.

“Our first encounter with bacteria and viruses in the environment takes place primarily in the gut and through the respiratory system,” Kaul said. “Therefore, we need to pay attention to how to maintain a healthy immune system with proper diet and exercise.”

Under certain conditions — i.e., poor diet and stress — our internal balance between “good” and “bad” bacteria can become disturbed and our immune system becomes weakened, she said.

Research has shown that growing children who consume a diet rich in fiber and whole, unprocessed foods develop more of the “good” kind of bacteria in the stomach — and a healthy immune system. Most adults also need to eat more fiber — the recommended amount is 21 to 38 grams per day, but most Americans get about only 12 to 18 grams per day.

“The diet we eat and the kind of bacterial flora we harbor in our gut directly affects the development

of a healthy immune system,” Kaul said. “These good bacteria help us process our complex high-fiber foods, releasing their by-products — particularly short-chain fatty acids.”

Short-chain fatty acids help our immune cells fight infection and control inflammation in the body.

Staying hydrated by drinking six to eight glasses of water per day also helps to flush toxins and germs out of the body, she said.

Getting adequate sleep, de-stressing and keeping physically active are also important ways to boost immunity. A simple walk may be better for your immune system than strenuous exercise, Kaul said.

Incorporating these healthy habits will also make your seasonal influenza vaccination more effective, she said.

Hygiene helpers

–Wash hands thoroughly and frequently with soap. Keep hands away from nose and mouth. Try to refrain from touching kitchen and/or bathroom sink faucets; instead, grasp the handles with a paper towel. Keep a bottle of hand sanitizer or wipes handy.

–Cover your mouth when you cough or sneeze to avoid spreading the germs. Use a face mask or tissue as an extra precaution.

–Rinse your mouth and nose daily. Gargle with saline water to rinse your throat and flush your nasal cavity (with saline spray or a neti pot) to get rid of attached viruses or bacteria.

–Restrain the spread of viruses: If you get sick, monitor symptoms closely and try to stay away from others as much as possible. Wash hands frequently, use tissues and dispose of them immediately after use. Rest and stay hydrated; drink enough warm fluids to soothe throat and other passages. Eat food rich in vitamin C and other antioxidants; proteins and complex carbohydrates.

Eat to boost your immunity

–Unprocessed whole foods rich in fiber such as: wheat bran, grains, nuts, seeds and chick peas. Fresh and dried fruits such as berries, apricots, peaches, figs and dates.

–Vegetable proteins (lentils and beans) and lean proteins, such as fish and poultry.

–Green, leafy vegetables such as spinach, Brussels sprouts and broccoli.

–Fresh fruits: Vitamin C-containing citrus fruits, bananas, kiwi and beets.

–Yogurt with live acidophilus cultures: Help balance “good” vs. “bad” bacteria.

–Vitamin D: Exposure to daily sunlight and drinking milk/vitamin-D rich beverages also boost the immune system.

–Multivitamin supplements

Avoid:

–Too much stress: Any kind of stress to the body due to food or water starvation, physical strain or emotional strain can suppress or weaken our healthy immune system to deal with any germs that it encounters.

–Poor diet: Too many animal proteins and not enough vegetables and fruits or fluids can compromise immunity.

–Too much caffeine or sugar: Too much of either affects the natural pH balance of the body’s fluids and negatively affects the functioning of the healthy immune system. Foods high in sugar also promote the growth of bad bacteria that can harm our immune system.

Cary Aspinwall 581-8477 cary.aspinwall@tulsaworld.com

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A new study by Chicago marketing firm Colman Brohan Davis finds consumers are making food purchase decisions based on healthy ingredient and nutrition considerations. They routinely seek out information online to help in their decision- making. Very few are influenced solely by brand name. That’s good news for family health, notes Colman Brohan Davis CEO Lori Colman.The Colman Brohan Davis 2009 Consumers Food Shopping Survey(TM) canvassed over 200 adults, ages 20 plus. They were asked to rank 12 decision factors when purchasing food. The No. 1 and No. 2 most important factors were taste and cost. “That’s an expected outcome,” says Colman. “We look more at data around ingredients, nutrition and sustainability. This is the second year in a row brand name was in dead last place as a decision factor.”

Colman delivered the research findings today at the Supply Side West Conference in Las Vegas, the world’s largest for food ingredients companies.

What matters most when making food purchases

1. Taste__ 7. Sustainability

2. Cost__ 8. Shelf life

3. Ingredients__ 9. Organic

4. Nutrition labels__ 10. Packaging

5. Fat content__ 11. Fair trade

6. Locally grown__ 12. Brand name

Women and men study nutrition labels

Consumers study nutrition labels closely. Virtually 100 percent of respondents said they read nutrition labels “always” or “sometimes.” When asked, “Do ingredients influence your purchase?” over 80 percent said “yes.” In order of priority, women are “always” interested in: fat, calories, sugar, fiber and protein. Men are “always” interested in: fat, calories, sugar, protein and preservatives.

Consumers seek information online

The survey found over 75 percent of respondents also get nutritional information from a wide range of online sites: government (FDA, EPA), farm markets, food manufacturers, food stores, media, restaurants, book publishers, weight management groups, organizations and associations. Search engines, Wikipedia and blogs were also mentioned.

“Consumers are steadily marching toward healthier eating,” observes Colman. “They are careful about spending but want to make better choices. And men are evolving into conscientious shoppers. This is good news for societal and personal health.”

Colman Brohan Davis http://www.cbdmarketing.com is an award- winning marketing firm with extensive experience in food and food ingredients. Download the white paper “Getting in Front of the Next Food Revolution” http://bit.ly/EvwGt .

SOURCE Colman Brohan Davis

Originally published by Colman Brohan Davis.

(c) 2009 PRNewswire. Provided by ProQuest LLC. All rights Reserved.