Fitness Club

According to the U.S. National Fisheries Institute, the per capita consumption of salmon in America went from less than a pound a year in 1992 to more than 2 pounds a year in 2006. And that's only an average. Among health-conscious Americans it's not unusual to eat salmon weekly -- or even more frequently. The reason? Salmon is loaded with two of the healthiest fats on the planet: the omega-3 fatty acids known as DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). And it's absolutely delicious here in Broiled Salmon with Tamari-Orange Marinade.

Essential fatty acids were discovered in the early 1930s by husbandand-wife medical team George and Marilyn Burr. The Burrs found that rats deprived of fat developed a number of metabolic disturbances and symptoms, including scaly skin, growth retardation, and reproductive problems. Once fat was reintroduced into the rats' diet, most of these problems disappeared. This led to the discovery of essential fatty acids, which are fats that are essential for health and that the body can't actually make on its own -- they need to be obtained in the diet.

Even though the two fatty acids in salmon, DHA and EPA, are among the most important compounds in human nutrition, they're not technically essential fatty acids. Why? Because the body actually can make them from another omega-3 fatty acid called alpha-linolenic acid, which is essential. But what the body can do and what it actually does do are two different things. Even if you're taking in plenty of alpha-linolenic acid from flaxseed (which most people aren't doing to begin with), very little of the alpha-linolenic acid actually converts to DHA and EPA, so you wind up noticeably lacking in these two incredibly important nutrients. And that's not a good thing at all.

This is especially tragic because it's so simple to get enough DHA and EPA. They're packaged together in one tidy food: salmon. DHA and EPA work together brilliantly. And their combined benefits to your health are beyond stunning. Hundreds of studies show that the omega-3 fatty acids found in salmon benefit the heart and the brain, improving both mood and behavior.

DHA Delivers

The first of these two omega-3 fatty acids, DHA, is brain food and is crucial for vision. It's the most abundant fat in the brain and the retina, and it is vitally important during pregnancy, where it's linked to the development of the baby's brain and eyes. DHA is also an important component of breast milk, and it's well documented that breast-fed infants and toddlers score better on cognitive and visual tests, perhaps because of the DHA. Both the World Health Organization and the British Nutrition Foundation recommend that infant formula be supplemented with DHA. And in a 2002 study of almost 9,000 pregnant women published in the British Medical Journal, researchers found that the babies of women who ate fish once a week during their first trimesters had more than 3 1/2 times less risk of low birth weight and premature birth.

DHA isn't just important for babies. In 1998, scientists at the Agricultural Research Service of the USDA found that volunteers who ate foods enriched with DHA showed an increase in HDL cholesterol (the protective kind) and lowered their triglycerides by 26 percent.

EPA Essentials

EPA, the other important omega-3 fatty acid found in salmon, has complementary benefits. The March 2007 edition of the journal Atherosclerosis published a study in which some Japanese men with unhealthy blood sugar levels were given 1,800 mg a day of EPA for approximately 2 years. The men had a significant decrease in the thickness of their carotid arteries along with an improvement of blood flow.

Another study, this one published in the medical journal The Lancet (also March 2007), showed that people with high cholesterol levels who were on statin drugs reduced their frequency of major cardio events by almost 20 percent when they added EPA supplements to their daily regimens.

The Power of the Pair

DHA and EPA are known to be mood enhancers. They incorporate themselves into cell membranes, making the membranes more fluid and making it easier for important brain chemicals such as dopamine and serotonin to get in and out. They help the brain to repair damage. Both DHA and EPA together are being studied in ongoing research at Harvard University by Andrew Stoll, M.D., for their effect on the depression of bipolar disorder. Also, a University of Pittsburgh study showed that the omega-3 fatty acids found in fatty fish such as salmon are associated with increased gray matter volume in areas of the brain commonly linked to mood and behavior.

A ton of studies link low omega-3 consumption to depression, mood disorders, and behavioral problems, including those that are especially worrisome among kids and teenagers, such as violence, acting out, and possibly ADHD. Research by Sarah Conklin, Ph.D., at the Cardiovascular Behavioral Medicine Program in the department of psychiatry at the University of Pittsburgh, reported that people who had lower blood levels of omega-3 fatty acids were more likely to have negative outlooks and to be more impulsive. And in 2001, Joseph Hibbeln, M.D., a senior investigator at the National Institutes of Health, published a study that found a correlation between a higher intake of omega-3 fatty acids (mostly from fish) and lower murder rates!

Another way that omega-3 fatty acids provide health benefits is by reducing inflammation. Chronic, low-grade inflammation is emerging as a major risk factor for a host of chronic diseases, so much so that it was dubbed the "silent killer" in a Time magazine cover story a few years ago. Inflammation contributes to obesity, diabetes, cancer, Alzheimer's disease, arthritis, and probably some conditions we haven't even thought of yet. And the omega-3s are among the most anti-inflammatory compounds in the world. A diet filled with natural anti-inflammatories (such as the omega-3 fatty acids found in salmon and flaxseeds and the many anti-inflammatory compounds found in the vegetables featured in this book) is one of the best preventive health strategies you could possibly follow.

The omega-3s in fish are among the most heart-healthy nutrients on the planet. Even the FDA gave them a "qualified health claim" in September of 2006, stating that "supportive but not conclusive research shows that the consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease." Don't be fooled by the FDA's overly cautious language. Fish such as salmon is a big component of nearly every native diet that has been shown to be associated with lower rates of heart disease. According to Stoll, omega-3s reduce the rate of fatal arrhythmias by 30 percent. "In the United States alone, more than 70,000 lives could be saved each year if Americans had sufficient omega-3s in their bodies," he says.

We don't.

Most of us get a paltry 0.1 to 0.2 g a day of EPA and DHA (that's one-tenth to two-tenths of a gram!). (For what health organizations advise, see "EPA and DHA: What the Experts Recommend" on page 71.)

Personally, I'd like to see us get a minimum of 0.5 g a day of EPA and DHA, and ideally 1 to 3 g. You can meet the World Health Organization and the North Atlantic Treaty Organization (WHO- NATO) recommendations consuming 2 servings of salmon (or other fatty fish such as mackerel) each week.

And if all this hasn't convinced you of the incredible health benefits of ent meals of salmon, let me appeal to your vanity. Salmon can make look better. Nicholas Perricone, M.D., whose books on skin care have topped the best-seller list on numerous occasions, recommends a "three day diet" for clearing up your skin that features -- what else -- salmon. For breakfast even! (Hey, it's not that weird to the folks fishing through the ice in Greenland!) Actually, Perricone's "three-day nutritional face-lift" claims your skin the same results that a face-lift would, by eating salmon two or three times a day, accompanied by fresh fruits and vegetables. I can't guarantee that, but I'm pretty sure you'd look and feel pretty terrific after allowing your skin and hair cells to be bathed in the nectar of those nourishing omega-3s.

How to Cook Salmon

Probably the most important thing to remember when cooking fish is that it will continue to cook after it is off the heat, so you have to remove it before it is done to your liking. As the fish is cooking, cut into it frequently with a fork and look inside to check for doneness.

While most fish taste best when they flake and are opaque, this is not the case with salmon, which tastes best when it's on the rare side. So when you're cooking, look for the center to still be translucent. As a general guideline, grill salmon for 7 to 8 minutes per each inch (3 cm) of thickness.

Because of the wonderful healthy fat content of salmon, it does well in many cooking styles, including grilling, baking, poaching, broiling, and pan-frying. Crazy as it sounds, some people poach salmon in their dishwashers!

EPA and DHA: What the Experts Recommend

The World Health Organization and the North Atlantic Treaty Organization (WHO-NATO) recommend consuming 0.3 to 0.5 g a day of EPA and DHA.

The 2005 Dietary Guidelines Advisory Committee recommends consuming two 4-ounce (115 g) servings of fish high in EPA and DHA per week (such as salmon) to reduce the risk of coronary heart disease.

The American Heart Association recommends 0.5 to 1.8 g per day of EPA and DHA to reduce the risk of cardiac disease, plus 1.5 to 3 g of alpha-linolenic acid, which is found in flaxseeds and flaxseed oil, for even more benefit. The above is an excerpt from the book The Healthiest Meals on Earth by Johnny Bowden, Ph.D., C.N.S.
Published by Fair Winds Press; July 2008;$24.95US/$27.50CAN; 978-1-59233-318-9 Copyright 2008 Johnny Bowden, Ph.D., C.N.S.

Author Bio
Johnny Bowden, Ph.D., C.N.S, is a nationally known expert on weight loss, nutrition, and health. He's a board-certified nutrition specialist with a master's degree in psychology, a life coach, motivational speaker, and former personal trainer with six national certifications. His most recent book is the much-praised The Most Effective Natural Cures on Earth. His book The 150 Healthiest Foods on Earth: The Surprising Truth about What You Should Eat and Why has been endorsed by a virtual who's who in the world of integrative medicine and nutrition, including Mehmet Oz, M.D., Christiane Northurp, M.D., and Barry Sears, Ph.D.

www.jonnybowden.com

Just one week after the spread of Influenza A (H1N1) -- commonly referred to as "swine flu" -- caused declarations of public health emergencies from the local to the international level, questions are arising as to whether public health authorities overreacted to the outbreak and inadvertently triggered unnecessary and harmful behaviors.

This developing debate is important, acknowledged David P. Fidler, the James Louis Calamaras Professor of Law at the Indiana University Maurer School of Law, and author of Biosecurity in the Global Age: Biological Weapons, Public Health, and the Rule of Law.

However, people should be wary of simplistic hype about the "panic" public health responses to the outbreak have ostensibly caused, he cautioned.

"We have seen irrational responses to public health warnings about Influenza A (H1N1), whether we have the 'worried well' burdening emergency rooms or countries banning the importation of pork products from countries affected by the new virus," said Fidler.

"Some overreaction is anticipated and sometimes unavoidable when societies deal with serious infectious disease threats, because responses to such threats often occur in a context of great uncertainty, as has been the case with this new influenza virus," he observed.

"Unlike a hurricane or tornado, where the damage is geographically limited, readily observable, and regularly experienced, certain infectious diseases, particularly influenza, can appear unexpectedly and spread rapidly and silently across a community, a nation, and the planet before scientists and policy makers fully understand the threat," Fidler explained.

"Microbial threats often induce individual and collective fear, which makes promoting responses based on the best available science and public health principles difficult," he continued.

"However, compared to the climate experienced after the anthrax attacks in 2001 and the SARS outbreak in 2003, I am sensing much less panic and more prudence," noted Fidler, "which reflects, in part, the preparations made by governments at all levels for a potential pandemic of influenza. I will be relieved if, at the end of this outbreak, we are left debating whether public health responses were appropriate, rather than counting and mourning thousands killed by an influenza virus we did not fear enough."

Click here to read Fidler's analysis of the Influenza A (H1N1) outbreak and international law.

It is well established that cancer cells feed on blood sugar, but that is not the only nutrient they require. Another major energy source for cancer is glutamine, and a new study conducted by researchers at the Johns Hopkins University School of Medicine and published online in the journal Nature shows how a cancer-promoting gene called "Myc" controls its use.

The findings could offer a new approach toward combating cancer.

The research team was investigating how the Myc gene promotes cancer growth when it made a surprising discovery: The gene actually increases the utilization of glutamine by cancer cells, according to Chi V. Dang, MD, PhD, a professor of oncology at Johns Hopkins.

Protein experts joined the team effort, searching for proteins that responded to Myc. The researchers examined human cancer cells with the Myc gene turned on or off and found eight proteins in the cell's mitochondria that displayed a distinct response to the gene.

One of the proteins that responded to the Myc gene, glutaminase (GLS), supports the production of cellular energy. Cancer growth slowed down markedly when researchers removed GLS.

Building on earlier research, the team found that the Myc gene did not affect GLS directly, but rather affected an intermediary -- "something that in turn controls GLS," according to Ping Gao, PhD, a research associate in hematology at Johns Hopkins.

That "something" turned out to be some microRNAs, small bits of RNA that can bind to and inhibit RNAs, which contain instructions for making proteins. Two microRNAs called "miR23a" and "miR23b" link Myc to GLS expression.

The scientists intend to continue their exploration in a study with mice to see if removing GLS can impede cancer growth.

"If we know how cancer cells differ from normal cells in how they make energy and use nutrients, we can identify new pathways to target for designing drugs with fewer side effects," said Gao. Join the discussion! Send your comments to Daily News Central.

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Jonny Bowden had me at polymeal. Yet there's so much more to offer in this -- for want of a more-adequate term -- "cookbook," that I hardly know where to start. So I'll just relate my journey of discovery with The Healthiest Meals on Earth and encourage you to embark on your own.

First, there's the look and feel of this volume. I admit I'm not drawn to the cover art -- it's probably one of my least-favorite things about this book. But I like the hefty size of it and the durable stock of the 368 pages, and as I began flipping through them, I was enchanted by the photography. There are lush photographs of each polymeal, and nearly every recipe is accompanied by a mouth-watering picture of the dish, presented with antique kitchenware and utensils. The two-page photographic spreads throughout are stunning -- coffee-table quality, in fact: cattle grazing in a lush pasture, salmon leaping in an icy river, sacks of colorful spices, a brilliant cranberry bog, a farm field with soil so rich you can almost feel it, a sunlit orchard, a pomegranate dripping with goodness. The theme of the photography is clear: simplicity and purity, reverence for unspoiled land, and gratitude for the bounty it offers. READ AN EXCERPT

After drinking in the visuals, I began reading, and I must say The Healthiest Meals on Earth is something of a page-turner. It's as though Bowden is sitting on a stool in the corner of your kitchen, chatting amiably about the wonderful qualities of the meal as you assemble its ingredients. He tells you why fat isn't all bad, why sugar pretty much is (and what you can happily use in its place), why grains are overrated, why fiber is fabulous, the importance of omegas, and so on and on -- all in the context of quite wonderful meals that turn those concepts into delicious reality.

I was already familiar with the idea of the polymeal, but this is the first cookbook I've come across that offers a collection of them. The idea is to combine ingredients that boost cardiovascular health -- things like fish, garlic, almonds, fruits, vegetables, dark chocolate and red wine. Bowden takes it further, though, including foods with anti-cancer properties, foods that boost the immune system, foods that fight inflammation, foods that combat obesity -- and much, much more. Thanks to his collaborator, Jeannette Bessinger, CHHC, these foods are combined in innovative recipes that even a cook with modest abilities can enjoy putting together.

It was only after I read every word of this cookbook that I actually began experimenting with the recipes, and I haven't stopped. After preparing more than a dozen of these dishes, I can tell that The Healthiest Meals on Earth is destined to spend a lot more time on the counter than many of the other books on my kitchen shelf.

Among my favorites are real-food brownies -- sugarless and flourless, they're made with dates, cocoa, garbanzo beans, eggs, agave nectar and a few other ingredients. I made holiday gifts of these and haven't found anyone they failed to delight. My family also especially enjoyed the tamari-orange salmon, delicious dal, red beans and brown rice, chili with cashews and kale, and chicken curry. This book is a good mix of meatless and meat-based recipes, which works well for our mixed family. (I've experimented with some of the meat recipes to accommodate our vegetarians, and found them quite readily adaptable.)

I like the flax pancakes in principle, but the execution has been disappointing. They taste just fine, but they're very dry. Still, I'm going to keep making them and experiment with toppings until I get these cakes right.

This cookbook includes lots of tips, notes and some useful reference material (I particularly like the chart on healthy oils), along with pantry lists for each section that make shopping easier. Fans can find a lot more at Bowden's website, www.jonnybowden.com.

I have a few small quibbles with The Healthiest Meals on Earth. Surprisingly, it doesn't include standard nutritional information for each recipe. This is something I really expect in a health-oriented cookbook.

One contradiction concerning olive oil bothers me. The helpful chart on oils includes the direction, "Do not use extra virgin [olive oil] for cooking; heat will create free radicals." Yet recipe after recipe calls for heating extra virgin olive oil. I assume it's a matter of degree -- keeping the oil from reaching its smoking point -- but the chart doesn't say that.

Here's a word of cautionary advice for users of this cookbook: Ignore the prep times provided with each recipe. Unless you're an iron chef with a kitchen stadium at your disposal, you'll be a lot better off estimating on your own than planning according to these sometimes wildly optimistic guidelines. If, in a mere 10 minutes, you can assemble a dozen ingredients; finely chop an onion; peel and finely grate 3 T ginger; finely chop 4 to 5 cloves garlic; sort, rinse and drain a cup of lentils; wash, stem and chop 3/4 c. cilantro; and seed and dice 3 plum tomatoes, then more power to you.

Still, I'm so taken with The Healthiest Meals on Earth that I have since picked up two other Bowden books -- The 150 Healthiest Foods on Earth and The Most Effective Natural Cures on Earth -- which I recommend with equal enthusiasm.

I'm looking forward to more highly satisfactory cooking and dining as I continue to use this book. I'm going to try the roasted rutabaga chips next. Yum. Join the discussion! Send your comments to Daily News Central.

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A "good night's sleep" may be more important than we think. In addition to allowing us to feel rested, energetic and clear-thinking, studies have shown that there are connections between sleep and heart health. There also has been research demonstrating that sleep may affect body weight.

The latest to shed light on the sleep-weight connection is a study presented Sunday at the American Thoracic Society's 105th International Conference in San Diego, which indicates that body mass index, or BMI, is linked to length and quality of sleep in a surprisingly consistent fashion.

Researchers at Walter Reed Army Medical Center analyzed the sleep, activity and energy expenditures of 14 nurses who had volunteered for a heart-health program, part of the Integrative Cardiac Health Project.

The program included nutritional counseling, exercise training, stress management and sleep improvement.

The subjects were categorized either as "short sleepers" or "long sleepers." The short sleepers tended to have a higher BMI, averaging 28.3, compared with the long sleepers, whose average BMI was 24.5, according to lead investigator Arn Eliasson, MD.

The short sleepers also had greater difficulty falling asleep and staying asleep, he reported.

In spite of sleeping less, the overweight individuals in the study were more active than the normal weight participants by about 25 percent, and they burned almost 1,000 more calories per day, the study found.

Dr. Eliasson suggested that stress could disrupt the length and quality of sleep, as well as increase eating and other behaviors contributing to weight gain

Also, getting less sleep appears to cause a reduction in leptin, a hormone that triggers the feeling of fullness, perhaps causing short sleepers to eat more.

Leptin's Role

That raises the possibility of using leptin supplements to curb overeating.

"It is conceivable that leptin may become an agent that can be administered to help with weight management, but we are not there yet," Dr. Eliasson told Daily News Central. "Science is still sorting out the role that leptin plays in weight management and its variation with sleep."

He compared leptin to melatonin, in terms of the current level of scientific understanding of their roles.

"Melatonin pulses at predictable times that coincide with sleepy times of the day," noted Dr. Eliasson. "However, melatonin administration is not a reliable soporific agent. So what gives? Rozerem (ramelteon, a melatonin receptor agonist) has made it to market to help with sleep but it is less reliable for regulating sleep and inducing sleep than other agents like the new benzodiazepine receptor agonists. We know even less about leptin at this time."

Given the low likelihood that any magic pill will soon hit the market to make up for the effects of short sleep on body weight, one solution might be to get the proper amount of sleep. However, it can be tricky to figure out how much sleep you actually need for optimal functioning.

Calculating Sleep Needs

"Sleep needs vary greatly by individual, and there is no single good test to measure what an individual's sleep need is," Dr. Eliasson said.

On average, adults need regular episodes of about 8 hours 15 minutes per 24-hour period -- but that's a statistical average. The range is much broader: 4 hours to 10 hours, depending on the individual. Children require about 9 hours, and teens may need a little more. By adulthood, adults generally need about 8 hours per night, according to Dr. Eliasson.

Contrary to common belief, aging in itself doesn't reduce the amount of sleep required, he noted. Other things may conspire to interfere with a regular schedule of night-time sleeping though, such as medical conditions, orthopedic issues, medications, mental health and living circumstances -- whether one has to get up at the same time each morning to go to work or is retired, for example.

The result is that older people often break up their sleep into shorter episodes at night combined with daytime napping.

If you want to pinpoint the ideal amount of sleep for you, Dr. Eliasson suggests a six-month experiment: Attempt to get very regular amounts of a certain length of sleep for a few weeks, and keep a diary recording how you feel during that period. For example, get 7 hours of sleep per night for three to four weeks, noting what time you go to bed and get up, when you nap, and how you feel. Keep those regular sleep hours on week days, weekends and holidays. Then, expand your sleep time to 7 hours 20 minutes per night for three to four weeks recording similar variables. Then, expand to 7 hours 40 minutes per night for three to four weeks, and so on. Over six months, you will be able to zero in on the amount of sleep needed to feel rested and be functioning in peak form.

"This sort of experiment takes a lot of dedication and time, and not many people are willing or able to make this happen," Dr. Eliasson observed.

Primitive Biology

James Gangwisch, a post-doctoral fellow in psychiatric epidemiology at Columbia University, led an earlier study that found a relationship between sleep and obesity. He hypothesized that sleeping less might trigger our bodies to store more fat because we're still functioning biologically like primitive humans.

Early humans may have slept less during the long days of summer when food was plentiful, Gangwisch suggested, and their bodies may have then stored extra fat in anticipation of the winter, when food would be scarce. Perhaps the bodies of short sleepers now function as though it's perpetually summer, and they're always storing as much fat as possible.

"The theory involving storing fat in the summer during periods of short sleep appeals to common sense and is a tidy way to explain why short sleep may favor weight gain," Dr. Eliasson commented. "It would be lovely to have some measurable hormones or transmitters that would put names and faces on the characters of this unfolding story. Give science another five to 10 years!"

Future Research

Dr. Eliasson intends to continue researching this subject through the Integrative Cardiac Health Project at Walter Reed Army Medical Center.

There are currently plans in the works to evaluate the impact of stress reduction on sleep. Researchers will employ mechanisms such as exercise, meditation, acupuncture and acupressure to reduce stress and assess the effect on sleep induction, sleep duration, and energy expenditure. They hope to make their findings known in the next year or two.

Work in this field goes far beyond helping people achieve the pleasant aftermath of "a good night's sleep."

A body of research over the past decade has established that sleep has "a huge impact" on heart health, Dr. Eliasson pointed out.

"The association applies to both sleep quantity and sleep quality," he said. "Not getting enough sleep makes people vulnerable to heart attacks and stroke -- perhaps mediated through impact of insufficient sleep on glucose metabolism, cholesterol levels, and stress hormones. Likewise, poor quality sleep as demonstrated by the paradigm of sleep apnea increases risks for heart disease and stroke as well.

"The statistics are staggering," Dr. Eliasson continued, "in that more than mild sleep apnea -- moderate and severe sleep apnea -- is associated with a three- to four-fold increased chance for developing heart disease and a five- to six-fold increased chance for stroke.

"Our hard-charging, on-the-go, 24/7 lifestyle carries measurable risks," Dr. Eliasson concluded. Join the discussion! Send your comments to Daily News Central.

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October is National Breast Cancer Awareness Month, but what some people want people to become more aware of is how little progress has been made in defeating this disease over the last quarter century. Since 1990, when National Breast Cancer Awareness Month was first launched, the rate of decline of breast cancer deaths has been a disappointing 2 percent per year. On average, 117 people -- mostly women -- died each day from breast cancer in 1991. Today that figure stands at 110.

In an article published in the Los Angeles Times, Dr. H. Gilbert Welch of the Dartmouth Institute for Health Policy and Clinical Practice in Lebanon, NH, notes that breast cancer is many different diseases. Some tumors -- called "indolent" -- are basically harmless, while others grow slowly and may eventually cause trouble. However, the most dangerous forms of breast cancer are those characterized by aggressive tumors that grow fast and metastasize before they're detected.

The Detection Conundrum

Women have been encouraged for years to examine their own breasts and, after they reach a certain age -- the recommendations on age have become controversial -- to have annual mammogram screenings. The problem, according to Welch, is that these measures are best at finding the least-threatening tumors.

Treatments tend to be the same for all breast cancers, so what's happening is that many women whose tumors might never cause them any problem are being subjected to unnecessary surgeries, radiation and chemotherapy.

For every life a mammogram has saved, five to 15 lives may have been irreparably altered by mammogram findings that led to unwarranted treatments, suggested Welch in an editorial published in the New England Journal of Medicine accompanying a study on the role of mammograms in reducing the breast cancer death rate.

What Welch and others are proposing is that more attention be paid to preventing breast cancers, rather than putting all the eggs, so to speak, in the detection-and-treatment basket. That approach is complicated by the fact that a high-profile campaign such as National Breast Cancer Awareness Month is sponsored by AstraZeneca, which markets the breast cancer drugs Arimidex, Faslodex, Nolvadex and Zoladex. Welch has called the pharma's sponsorship a "huge conflict of interest."

10 Steps for Prevention

Following are some ways to reduce the risk factors for breast cancer, based on current research:

1. Consume a healthy diet that emphasizes vegetables, fruits, lean protein (chicken, fish), whole grains and vegetable oils. Avoid sugar, refined carbohydrates and foods high in animal fat.

2. Exercise at least 30 minutes a day.

3. Strive to maintain a normal weight (body mass index under 25). Obesity is linked to breast cancer.

4. Limit alcohol consumption to one drink per day or less.

5. Don't smoke.

6. Breastfeed your babies for as long as possible. Women who breastfeed for one or more years have significantly lower risk.

7. Avoid menopausal hormone replacement therapy. If you have severe symptoms, ask about other options.

8. Limit use of antibiotics.

1.9. Avoid exposure potentially carcinogenic chemicals in pesticides, cleaning supplies and other household products. 2.

3.10. Choose cosmetics and beauty supplies with natural ingredients. Choose products that are fragrance-free or are scented with essential oils over those containing synthetic "fragrance."

A new study of the cardiovascular benefit from using omega-3 enriched margarine in patients who previously suffered heart attacks turned up disappointing results, but its design may have been flawed.

The study, conducted over a period of 3 1/2 years by researchers in the Netherlands, concluded that the rate of cardiovascular problems, including resulting deaths, was substantially the same, whether the participants were consuming additional low doses of omega-3 fatty acids in their diet or not.

The 4,800 participants were mostly men, aged 60 to 80. All were taking medications during the study period to regulate blood pressure and cholesterol levels, as well as guard against clotting.

Daan Kromhout of the division of human nutrition at Wageningen University presented the findings Sunday at the European Society of Cardiology Congress in Stockholm.

Although at face value the study may seem to suggest that omega-3 supplementation provides no heart-health advantage, that conclusion might not be warranted, for several reasons. The amount of supplementation provided may have been too little. The patients consumed an average of 18.8 grams of margarine per day, which gave them an average of 226 milligrams of eicosapentaenoic acid (EPA) combined with 150 milligrams of docosahexaenoic acid (DHA), both derived from fish; and/or 1.9 grams of alpha-linolenic acid (ALA), found in plants. These amounts are considered "low dose." Heart patients are often advised to take 1,000 milligrams of omega-3 daily.The supplementation may have been provided too late for most of the study participants. Several years had intervened between the time many of them experienced their heart attacks and the beginning of the study. However, it is the period immediately following a cardiac event when a patient is most vulnerable.Some of the patients did seem to benefit from the supplementation. There was a "borderline significant reduction" in major heart events among women who consumed ALA, as well as among diabetics in the study. The supplementation appeared to protect against ventricular arrhythmia-related events, the researchers said. Unlike taking an omega-3 supplement in pill form, the study required patients to consume margarine, so a secondary food was required -- and that typically was bread. The study did not account for the possible negative effects of weight gain or increased blood pressure from eating extra bread, critics have noted. The strength of the patients' heart-protective medications may have overshadowed any potential benefit from the low-dose supplementation.The study was conducted among a population that typically consumes a lot of fish, which naturally provides omega-3. Supplementation might be of greater benefit to people who eat more meat and less fish (typical in the US).The study was not designed to consider the potential heart benefits of omega-3 supplementation among a general population of individuals who had never had a heart attack or other serious cardiovascular problems.

It's likely that more research is warranted to provide a clearer picture of the relationship between supplementation with omega-3 fatty acids and heart health.

Once again, a research study has turned up damning evidence against the hormone replacement therapy that millions of women continue to use to ease the symptoms of menopause. In brief, women who took estrogen plus progesterone for five years or more were more likely to get breast cancer; they were also more likely to get other, more serious, cancers; and they were at greater risk of dying from them.

These were the main findings of a study published this week in the Journal of the American Medical Association.

The conclusions are based on 11 years of follow-up with more than 12,000 participants in the Women's Health Initiative study, which found in 2002 that prolonged use of HRT increased the incidence of ovarian cancer, breast cancer and strokes, among other ill effects.

The study was halted when those findings came to light, and all participants stopped taking hormones; however, researchers continued to monitor the participants.

The most recent study contradicts earlier studies that concluded the increased risk connected with HRT applied only to less aggressive, more treatable tumors that some doctors considered no more than minor problems. For the first time, researchers found a link between hormone therapy and increased risk of death.

Guessing Game

All categories of breast cancer were increased among women who used HRT, and as a group, their cancers were more advanced. Twice as many of them died versus WHI participants who took a placebo instead of HRT.

Rowan Chlebowski, MD, of the Los Angeles Biomedical Research Institute, who authored the most recent analysis, has said that even though the risk of death is low -- 2.6 per 10,000 per year -- it is real.

HRT sales plummeted following the 2002 report, but doctors continue to prescribe it to millions of women, betting that lower doses taken for shorter periods of time won't be harmful to their patients. However, there is no research to support the validity of that approach.

To Die For?

Hormone replacement therapy for the treatment of menopausal symptoms seemed like one of the wonders of the modern world when it first became available. For some women, those symptoms can be severe -- even disabling.

Yet no woman has ever died from menopause. OPINION Doctors need to free themselves from the influence of big pharma and the pressures applied by patients who want a pill to cure whatever ails them -- even if it means rolling the dice.

The percentage of women who die as a consequence of seeking relief from menopausal symptoms may be tiny, but for those who represent that small slice of humanity, the consequences are significant indeed.

No drug should be prescribed merely to relieve pain or discomfort if death could be the result -- except to patients who are already terminally ill or whose lives really aren't worth living without it.

Few cases of menopausal distress would meet that standard.

Written by Rita Jenkins|  01 November, 2010  19:44 GMT

The cure for the common cold has been discovered: exercise. OK, that's an overstatement. However new research findings published in the online British Journal of Sports Medicine do show that active, fit people do suffer fewer colds, and they tend to be less severe. Being older, male and married also seemed to reduce cold frequency among participants in the study, but physical activity and fitness trumped all other factors.

The reason? One explanation offered by study author Dr. David Nieman of Appalachian State University and colleagues is that exercise gives the immune system a boost, causing a temporary rise in circulation of immune cells around the body.

Also, "stress hormones, which can suppress immunity, and pro- and anti-inflammatory cytokines, indicative of intense metabolic activity, are not elevated during moderate aerobic exercise," the researchers wrote.

Levels return to normal after about three hours, they noted, but every surge of immune activity represents a stronger defense against any viral and bacterial assaults that might be taking place, reducing the overall number and severity of infections.

More Activity, Less Coughing and Sneezing

Researchers tracked the respiratory health of 1,000 adults, aged 18 to 85, for a 12-week period in 2008.

The participants reported how often they engaged in aerobic exercise, and they rated their own fitness levels, based on a 10-point scoring system.

They also gave the researchers information on their lifestyles, diets and any recent stressful events that might have contributed to the effectiveness of their immune system responses.

The study was conducted during the fall and winter months. Cold symptoms were more prevalent during the cold season -- occurring on an average of 13 days during the winter, versus eight days in the fall.

Participants who said they exercised on five or more days and considered themselves fit reported cold symptoms far less often -- 43% to 46% less often, to be precise -- than those who only managed to be physically active once a week or less often.

Those who felt the fittest reported sympoms 41% less severe than their less-fit counterparts, while those who reported being the most active reported symptoms 31% less severe.

One weakness in the study, the researchers acknowledged, was that it did not adjust for exposure to pathogens.

An "average" person living in the U.S. will catch two to four colds a year. Children are more susceptible, catching six to 10 colds annually.

The common cold costs the U.S. economy roughly $40 billion a year, the researchers pointed out.

Other Reasons to Get Moving

But if you're not motivated by the prospect of doing your bit to improve the economy, here are some other benefits of exercise, according to the Mayo Clinic: Improves your mood by stimulating brain chemicals that help you feel calm, happy and relaxed; helps prevent depression; boosts self-esteem;Combats chronic heart disease by helping to lower blood pressure; it boosts "good" cholesterol and decreases triglycerides, reducing the buildup of arterial plaque; helps prevent type 2 diabetes, osteoporosis and some cancers;helps you manage your weight -- enough said;boosts your energy level by delivering oxygen and nutrients to your tissues;promotes better sleep, which can improve your concentration and productivity;improves sex -- enough said.

Last but not least, says the Mayo Clinic, is that it can be fun to exercise. It doesn't necessarily mean working out -- any physical activity that you find enjoyable qualifies.

So if you like to dance, or toss a football around, or push your grandkids on swings, you'll be enriching your life in many ways -- and you can look forward to fewer sniffles to boot.

As if the many physical health concerns associated with the obesity epidemic weren't worrisome enough, new research shines a light on an alarming mental health connection: Teenagers who are overweight are at higher risk of attempting suicide. Even teens who merely believe themselves overweight -- but actually are not -- are more predisposed to suicidal behavior, the researchers found.

The study, which appears online in the Journal of Adolescent Health, looked at more than 14,000 high school students to determine the relationship between a high body mass index (BMI) and suicide attempts, as well as the relationship between perceived overweight and suicide attempts, and found higher risk in both cases.

Contrary to what the researchers had originally expected, the association was as strong for boys as for girls, said lead study author Monica Swahn, PhD.

"This is a major concern since more and more children and youth are becoming overweight and obese," said Swahn, associate professor in the Institute of Public Health at Georgia State University.

"The mental health issues and distress that some youth who are overweight may experience ... appears to be a growing, but largely unaddressed, issue," Swahn told Daily News Central. "We tend to overlook the need for mental healthcare and prevention and underestimate the scope and range of services needed."

Reality vs. Perception

For the study, participants answered a survey question:"How do you describe your weight?" They could choose among five responses: very underweight, slightly underweight, about the right weight, slightly overweight or very overweight, Swahn said. "In our analyses, we looked at those who said they were either slightly or very overweight to determine their potential increased risk for suicide attempts. Our study shows that those who felt that they were overweight were about 40 percent more likely to also report suicide attempt."

Hatim Omar, MD, chief of the Division of Adolescent Medicine at the University of Kentucky, said his own experience has led him to believe that perceived obesity does increase both depression and suicide risk. "Teens are vulnerable because of their development," he said, "and any actual or perceived changes in their lives, including weight issues, can potentially increase the risk of depression or suicide."

Understanding these associations can help in the development of appropriate strategies for suicide prevention, according to the researchers.

"We cannot only focus prevention strategies on those who are overweight and who are concerned about their weight, but we also need to include youth who feel that they are overweight even though they may not be," Swahn said.

Societal Pressures

"Youth feel very pressured to fit in and to fit certain limited ideals of beauty," she added.

"Unfortunately, as a society, we are very focused on beauty and in particular weight," she noted. "Weight gain and weight loss are pervasive issues that many of us struggle with. So, of course, these issues are linked to our well-being and our mental health. The sad aspect of our findings is that it is not only those who actually are overweight that are at increased risk for suicide attempt, but also that those who perceive themselves as overweight, even if they're not actually overweight, are at increased risk for suicide attempts. This finding appears to reflect the very strong influence of social constructs related to body image and body ideals. It is also important to point out that in our study, the link between perceived overweight and suicide attempts was important for both boys and girls."

Omar noted that "this study adds another wake-up call to providers, parents, teachers and society about the need for screening for depression and suicide risk in all teens, with special attention to teens with perceived or actual obesity."

Signs of Depression

Swahn pointed to several common symptoms of depression that parents and caretakers can look for: persistent sad or irritable mood;loss of interest in activities once enjoyed;psychomotor agitation or retardation;feelings of worthlessness or inappropriate guilt; recurrent thoughts of death or suicide;difficulty concentrating;difficulty sleeping or oversleeping;loss of energy;significant change in appetite or body weight.

"If five or more of these symptoms are present for more than two weeks, it is very likely that the person can be diagnosed as depressed," Swahn said.

What should be the role of parents, teachers, healthcare professionals and others in providing appropriate feedback to teens regarding weight and body image? Is there a conflict between nurturing health and fitness on the one hand, and self-esteem on the other?

"It is very important that we find a balance between supporting healthy eating and exercise to achieve well-being and pushing too hard for quick fixes, weight loss and unrealistic body ideals," Swahn said. "All of us, as parents, caring adults, teachers and healthcare professionals, can have active roles in promoting healthy youth development that support healthy eating and frequent exercise.

External Influences

"However, it is important to recognize the many external influences that manipulate our eating," she continued. "I just read Dr. [David] Kessler's new book, The End of Overeating, which is a fascinating account of how the food industry, together with the advertising industry, have made it nearly impossible for some people to control their food intake. Food has been manipulated, packaged and sold in a way to increase the proportions of sugar, salt and fat, which lead most of us wanting more and on a downward spiral to weight gain. Given this heavy influence, particularly among our children who are growing up with all these messages, it is clear that we need to serve as advocates for our children as well."

The study authors recommend and encourage future research to examine issues pertaining to perceived and actual weight and their role in suicidal behavior.

"There is growing empirical evidence that there is a strong link between these," said Swahn, "and that concerns about weight can contribute to distress and suicidal behavior. Ideally, future research should disentangle these associations ... and also examine the factors that may alleviate the risk among those who perceive themselves to be overweight."

Recent data from the show that 1 in 5 sexually active gay and bisexual men in America are HIV-positive but that 44% of them don't know it. A fifth of all sexually active gay men in the US are HIV-positive, according to the Centers for Disease Control and Prevention (CDC), and a staggering 44% of them are unaware of it.

CDC researchers reached that conclusion after testing more than 8,000 gay and bisexual men in 21 American cities.

Racial Disparities

White gay and bisexual men between the ages of 30 and 39 were found to have the highest absolute number of infections, although the rate per capita (16%) was less than that of black and Hispanic gay and bisexual men. Among blacks, the rate of HIV infection per capita was highest, at 28%. The rate of infection among young Hispanic gay and bisexual men was found to be 18%.

Nearly half of the HIV-positive men (44%) did not know they were infected. Young gay and bisexual men of color were least likely to be aware of their infection.

Socioeconomic Factors

The researchers found a link between socioeconomic status and HIV among gay and bisexual men. Those with greater levels of education and income were less likely to be infected and, if they were, more likely to know about their status.

The highest rate of HIV infection among gay and bisexual men occurred in Baltimore, at 39%, the researchers found. Atlanta was lowest, with just 6% reported. Rates of infection greater than 25% were found in Baltimore, Dallas, Houston, Miami and New York.

Bisexual men were infected with HIV at the highest rate, likely due to behavioral factors such as number of sexual partners. Compared to heterosexual men, their rate of HIV infection was found to be 44 times higher.

Relaxed Attitude

Because drugs have been developed to successfully manage AIDS, and many HIV-infected individuals have survived for decades, the perception has grown that an HIV-positive diagnosis is no longer the death sentence it was once thought to be. However, more than 18,000 people die from HIV and AIDS annually in the US -- a sobering statistic.

The fact that so many HIV-positive individuals are unaware of their condition underscores the tremendous need for aggressive testing programs and ongoing education about this disease.

Researchers are once again pointing to strong evidence that the use of hormone replacement therapy, or HRT, to treat the symptoms of menopause may cause breast cancer. At the San Antonio Breast Cancer Symposium on Saturday, study authors presented their analysis of data from 15,387 women who participated in the Women's Health Iniative study of combination hormone therapy (estrogen plus progestin).

They reported that risk of breast cancer increased upon beginning use of the therapy and fell when women stopped taking the pills. At the highest risk point, women who were using the therapy had twice the breast cancer risk of a matched group of women who were not.

With this strong evidence in hand, the researchers concluded that women should be encouraged to use HRT "only if needed for menopausal symptoms, and for the shortest time possible." HEALTH BLOG Even women who took HRT for short periods of time were shown to have heightened breast cancer risk. Why, then, are these researchers and the federal government and doctors all over the US still pushing these pills at all?

In the first place, why are the normal changes that occur in women when they stop menstruating referred to as "symptoms," as though menopause were a disease? Could it possibly be a strategy to encourage women that something is going wrong in their bodies that needs medical attention?

Sure, there are discomforts associated with hormonal changes. Menstrual cramps can be debilitating too, but I doubt that anyone would advise their teenage daughters to take pills that might cause cancer in order to alleviate their pain.

Hot flashes are normal. Some women are impacted more than others -- but they are not the symptom of a disease state, and they will never kill anyone. Hormone replacement therapy might.

Women should educate themselves about menopause and ways to relieve associated discomforts without taking pills that could lead to life-threatening disease.

There are natural approaches that may be useful -- for example, plant-based estrogens and supplements such as black cohosh. In general, physicians and other health authorities are hesitant to recommend them, saying they're unproven and might entail health risks of their own.

Of course, there's little incentive to spend millions of dollars to research these cheap and widely available alternatives -- they offer no potential profits for pharmaceutical companies.

Women who are interested in pursuing alternative routes to relieving their menopausal discomforts should learn for themselves how diet, exercise and other lifestyle choices may help. They might also want to consult an alternative health practitioner about acupuncture treatments, herbal supplements or other natural therapies.

It's time to stop relying on the advice of mainstream medical professionals and government officials who cannot seem to divorce themselves from the interests of the big pharmas. Join the discussion! Send your comments to Daily News Central.

Please indicate whether your message is "public" or "private." Public messages may be posted on this site. Private messages will not be published.

COMMENTS From Khalid Mahmud, M.D.

As an oncologist well versed in the subject, I would like to emphasize that this is merely an extension of the 2002 WHI study of women receiving PrmPro, a combination of Premarin and Provera. These are drugs chemically different from the natural hormones that exist in a woman's body. All "experts" produced by the media who insist that these are the same things as natural hormones are dead wrong. There are multiple side effects of these drugs, particularly Provera, which have been well documented in the literature, and may lead to complications such as heart attack, stroke, other thromboembolic phenomenon and cancer.

On the contrary natural progesterone has been shown to have anti-breast cancer activity. One large study of French women published in 2005 [the International Journal of Cancer; 114:484-454], clearly demonstrated that women receiving Provera had a 40% increased in the risk of breast cancer, but those who received natural progesterone had a 10% decrease. Natural progesterone [identical to that in the human body] has been available for 60 years, but ignored by the U.S. medical community. Given the U.S. industry interest, it may take another 60 years before studies like this may appear in the U.S. In the mean time women should seek out healthcare professionals who have really studied and learned to use natural hormones in natural ways. From Elaine A:

About 15 years ago I read the Harvard Nurses Study which basically said that women taking hormone replacement therapy were at a higher risk of ovarian cancer.

I had spoken to four gynecologists prior to this about the hormones they prescribed for me, altho' I had NO symptoms going through menopause. Neither did my mother 93 and my grandmother passing at 85.

Every doctor I spoke to pressed me to continue with the HRT. I had taken them for six years and decided on my own to stop taking them. I am 73 and so glad I listened to my intuition! From J Atkinson:

Until, my doctor took me off, of H R T, because, of the risk of breast cancer, I had taken it for over twenty years, I was very upset when he took me off, because I felt wonderful the whole time I was on it, always well, full of energy and and full of the joys of spring, but since coming off of H R T I've aged very quickly, never been well , just have never felt the same. From Anonymous:

As a professional health care journalist who has researched breast cancer and hormone therapy quite extensively, I am amazed at the media's perennial failure to mention the role of bio-identical hormone therapy, or BHRT, as an effective means of preventing breast cancer and restoring women's health without the heinous side effects of HRT. Most searches, however, will reveal ominous reports to the contrary, obviously funded by pharmaceutical companies that stand to lose billions from the use of BHRT - as this article so accurately points out. Albeit true, the vague directive for women to "educate themselves about menopause" will only lead the majority to the Internet and women's magazines, all glutted with misinformation about breast cancer, BHRT and HRT, thanks to writers' relying on FDA, AMA, big pharma and similar sources for their research. Millions of baffled women paying outrageous health care premiums are desperately relying on this propaganda for the "education" they should be receiving from brainwashed doctors beholden to a system earning excessive profits from their patients' unnecessary pain, anguish and expense. Today's reporters and writers must read in between the lines to uncover the truth behind the "facts" and ask tougher questions of doctors and medical sources since we, not the high-priced physicians, are now responsible for this educational healing that the medical profession ought to provide. Perhaps it is the doctors who require the greatest education of all. From Mary, a woman interested in her own healthcare:

It's all about results based on use of combined estrogen-progestin in PEMPRO. PEMPRO. A single drug prescribed for this study and then these fear envoking generalities made for all women by the outcome of this single drug. It's another reason women must become better educated about our own health care. So women..do your research. Spend some time reading. One size in clothing does not fit us all; why should we expect only a single HRT to be available. Any why the fear of PEMPRO or nothing. I'm sorry but if it was Cialis or nothing the Viagra people would be screaming. In fact, if it were a matter of I'm sorry all you ED gentlemen...but "hey, it's natural so get used to it...or chew on this plant leaf, you'll feel better" There should have had comparison research (to natural estradiol and natural progesterone) done years ago. Is there a fear of class-action suits from this? If only this one drug was used in this study and it was found that all these women got cancer and then when it was halted the rate of cancer dropped off...wow. I'm surprised that hasn't come up. From Efthimia T. Leonardi, PhD:

Why are docs prescribing HRT? Because the "natural remedies" don't work for many people. Further, teh WHI was a deeply flawed study. Most women in the study were well into their 60s and 70s and were prescribed HRT later in life, not during the onset of menopausal symptoms. Please go and read the baseline characteristics of the patients in the original study population. They were old and thus already at increased risk From Jane:

I took HRT for 5 years and got breast cancer. My physician only stopped the prescription after I called her & told her of my diagnosis.

It is 14 years since I had mastectomy, radiation, chemo, and tamoxifin and I still do not know whether the cancer will return. From Carl Grey:

Why do so many people equate all estrogens as bad for women?

The WHI used Premarin, made from Horse Urine and Prempro-Horse Urine plus a progestin that the rest of the world has rejected as fairly dangerous.

Other estrogens, i.e., transdermals are made from soy.

Does it take a government study to see that their might be a difference between urine from an animal or a plant based drug?

When you lump all estrogen as bad becausae of the WHI, you benefit Wyeth because they can use that in the law suits against Premarin and say that they did not know that all estrogen was a causative factor?

I am not an attorney, but women need estrogen for way more than hot flashes, but certainly not for life. Read up on estrogen and why the rest of the world uses estrogen but not like the US.

The scientists and physicians that developed and prescribed Premarin in the 60's-90's were 90% men.

Is there a connection there that women should consider before throwing out all estrogen vs the drug made by the Fen-Phen company?

Let's consider some facts here:

1. The majority of the women in the WHI study were obese.
2. The majority of those women were smokers.
3. The estrogen drug in the study was made from Horse Urine.
4. The other drug, Prempro, is rarely used in any other country than the US, but sold by Wyeth in the US.
5. Many European studies (much larger in size), using a plant based estrogen, have not produced the same negative results as the WHI.
6. U.S. Dr's have ignored the studies in Europe for years and continued to prescribe oral horse urine vs. the safer soy based products ands the male OBGYN's are just now starting to try them, and only because they are fearful they are now going to be sued.
7. Women need estrogen for much more than hot flashes- i.e., brain function, tissue strength, memory, heart function, etc.
8. Women may need estrogen supplements for a few years, possibly 2-5 years. What women don't need is a drug derived from horse urine, made from the same company that pushed Fen-Phen when they knew it's dangers. Why do women want estrogen prescribed by a male OBGYN who doesn't know anything about women's bodies, but believes that the answer to women's health is to surgically remove any problem they have?

The best thing for women's health is coming, and it's the fact that the majority of new OBGYN Med school grads are female. From Dr. Craig Chandler, Board Certified Obstetrics and Gynecology

I only send a comment because your article starts with "News You Can Trust". Unfortunately you are not supplying news just rhetoric and down right lies. The WHI study is very flawed, and does not take into account the age of the patients in the study. Vitamin and alternative pill manufactures make millions on there stuff and they are held to no standard at all. Drug manufactures are highly regulated. Herbal supplements have been studied, and the lack of quality is down right amazing. The variation in what the product contains from manufactures is astounding and the difference in one pill to the next is even more disturbing. If you want plant estrogens all of the western drugs are made from plant estrogen except for Premarin which is made from horses. If you want plant estrogens at the dose provided by the health food store I suggest going to you doctor and getting a sample, crush it into hundreds of small pieces and take a piece a day. You will be getting the same amount of estrogen as with a supplement and not making either company rich.

Birth control pills, as you suggest causing cancer have been proven over and over in large controlled studies NOT to cause breast cancer and actually reduce the incidence of ovarian and uterine cancer by many fold, so yes I would suggest taking hormones to control mensural symptoms ( I am an expert).

On the last note I do think you got some things right. You should take a little medicine as possible for every ailment. Don't take HRT unless you have significant symptoms. You should be cautious of herbals and megadoses of vitamins, because they are more dangerous than most people think. Ephedrine is my favorite example, hundreds of teens died taking this herbal remedy before the government made it illegal. Exercise and a healthy lifestyle are good for all stages of life. Hope this helps. Almost everyone providing medical services does so to help their patients. Making the profession into a bunch of greedy idiots just makes you look illegitimate and biased. Doctors are not allowed to profit from prescribing certain medications, so why would we be so interested in making drug companies millions?

All this is falling on deaf ears I am sure, at least until YOU get sick. If someone you love does gets breast cancer, if detected early the cure rates are very good. Despite your harsh words I am sure hundreds of health care professionals will come to your aid and do the very best to extend you life on this earth. From JE, medical student

Kathy,
So that you are aware, it is certainly taught in medical school that we listen to our patients and that we be open and enougaging toward effective alternative therapies. I for one have frequently and positively counseled patients on alternative therapies and their risks and benefits. This is not however what the crux of my response pointed to and I am sorry that you missed the point of my posting. While an examination of alternative medical treatments for perimenopause is useful and may definitely be effective for some women, I was disappointed that Ms. Jenkins did not divulge ALL of the findings of the Women's Health Initiative (WHI) -- the study that she cites and utilizes as the basis for her argument. Rather, Ms Jenkins presented an incomplete picture of the WHI findings, out of context and omitting important corollary findings. Such reporting does a disservice to readers who may be less informed that yourself and may take what Ms. Jenkins reports at face value without knowing all of the facts (see my previous posting). The fact of the matter is that hormone replacement therapy (HRT) is not as clear-cut an issue as Ms. Jenkins would lead her readers to believe. Moreover, while your personal experiences are definitely noteworthy, they are the experiences of one woman. Alternative therapies are great for many patients, but they are NOT without their own significant risks and side-effects (they are not FDA regulated so none of this infomation appears on the packaging). The efficacy and side effects of any therapy, whether "alternative" or "mainstream" should be rigerously tested before its results are presented to the public in their ENTIRTY. From Pat S:

I have been on HRT for 14 years. I am on as low a dose transdermal patch as possible to just prevent symptoms. I also take a natural progesterone capsule and testosterone as needed for libido. The problem I have when my estrogen level becomes too low is severe palpitations. I tried to go without the estradiol and the palpitations became so bad I felt ill from them. As soon as I brought the level back up to my normal dosage, the palpitations stopped. I am sure most women do not have this problem but for me I feel it is a toss-up between the heart problem and breast cancer. Should I quit using the HRT and take heart medication? Who knows. In addition to that problem, also without the HRT, my eyes and skin become drier than they are now, I have headaches, hot flashes and I don't sleep well. I am sure there are others like me, albeit they are probably few and far between. From Kathy Chiavola:

This article is right on. At age 56, last summer, I experienced terrible hot flashes, sleepless nights, rapid pulse, emotional swings, etc. I researched non prescription options and began taking black cohosh, dong quai, chia seed, borage seed oil and cod liver oil tabs every day. After three days of that regimen I noticed improvement and after five days, nary a "symptom". I've been "symptom" free for five months, even after discontinuing the cohosh and dong quai.

My doctor was very interested in what worked for me and encouraged me to keep it up. Too bad they don't teach this in medical school. From Larry Francis, Bartlesville, OK:

Evidently, you haven't heard that reduced stress will relieve tension headaches, but we take medications for that. Exercise and a proper diet can keep your arteries clear, but we are encouraged to take statins. The problem with hot flashes and other "symptons" of menoopause is that they can be extremely uncomftable and the women experiencing some of the worst will do most anything to be rid of them.

Maybe an alternative medication can be developed so that you don't have to use HRT. But telling women to use natural approaches while she is living is a 300F oven is probably not any more realistic than telling our teen generation to exercise and eat proper diet to get rid of obesity. From JE, medical student:

I am not sure what Ms. Jenkins credentials are, I doubt however that she is a physician.

The Women's Health Initiative and other studies have in fact only demonstrated an increased risk of breast cancer in women taking Hormone Replacement Therapy (HRT) when it is taken for 5 or more years. Accordingly, gynecologists are advised by the American College of Obstetricians and Gynecologists (ACOG) to prescribe the lowest effective dose for the shortest period of time necessary -- but less than 5 years -- to relieve symptoms of perimenopause (specifically, vasoreactive symptoms and urogenital atrophy). These same studies that Ms. Jenkins cites show that the increased risk of breast cancer with HRT is actually reversed after HRT is discontinued. I would advise Ms. Jenkins to do all of her homework before providing her readers with incomplete information. Read up on ACOG's recommendations and read the entire study that you cite and you will see that HRT, though it may have some drawbacks, is a viable and often advisable therapy -- even for our own daughters.

Training at Home

Training with Tanja Baumann - the «Problem Zones» Workout

Miss Fitness Tanja Baumann demonstrates her personal HIPS, BOTTOM, STOMACH AND THIGHS exercises.

The life of Swiss Aerobic Champion and Miss Fitness Switzerland Tanja Baumann (Wädenswil, Zürich), has been totally out of routine in the last few weeks and months.

Appearances at congresses and on TV, fitness studio re-openings, interviews, photo-shoots, articles in the press - everybody wanted something from the successful multi-talent.

But at the same time, the 22-year old has to train regularly to maintain her aerobic fitness level for aerobic top sport.

For example, one of her current goals is to win the Swiss Aerobics Champion Mixed Pairs title at the next Swiss Aerobic Championships, when the Mixed Pairs competition will be held for the first time.

Postscript: Tanja won the 1997 Mixed Pairs, Ladies Solo and Miss Fitness Titles, thus successfully defending her 1996 Ladies Solo and Miss Fitness Titles and adding the Mixed Pairs to her Title collection.

Obviously, Aerobic Instructor Tanja also does a lot of muscle training - ultimately she would like to keep her tight body in shape for many years to come.

For BODY IN SHAPE Magazine, Tanja demonstrates her «Problem Zones» Workout.

DON'T FORGET TO WARM UP!

Keep a bottle of water handy and sip when you need to.

All routines «must» be carried out slowly to get the best results.

Exercises for Training at Home

These photos demonstrate the end position.

Please Don't Forget Your Mat!
Raise your leg slowly, without flexing the upper torso, until your upper body forms a straight line with the thighs. Lower the leg until the knee barely touches the ground. Repeat.
Do the same routine with the other leg.So Simple - and So Effective!
Repeatedly lift and lower the pelvis, without using your legs, arms or upper torso.
With each raise, you will feel the muscles working in the entire pelvic area of your body and feel the effectiveness of the exercise!
Leg Pull-up - Crawl Swimming Stroke
Raise and lower your leg slowly, using the buttock and back thigh muscles only. Only a short movement is possible. Afterwards, repeat with the other leg. Keep your waist and stomach flat on the ground - do not raise them!Please, Don't Fall Asleep!
Raise and lower the upper leg to just above shoulder height. Repeat with the other leg. You can increase the resistance with ankle weights.

Exercises for Training in a Fitness Studio

Strong and taut abdominal muscles look attractive and are essential for good posture and body alignment - by the way, they look great on men too!

Of course, your training efforts will be worth even more if the fat pads are reduced at the same time, so that your newly trained belly muscles can be seen...

Tanja says: you must avoid a hollow back and never pull with the hands on your head.

Carry out as many repetitions as you possibly can - then take a short break.

After your break, proceed with the same routine or change to another belly exercise and take it from there.

These photos demonstrate the end position.

Put Some Fire in Your Tummy
Flat on your back, feet slightly apart, in line with the hips:
Gently raise your upper body, pushing forward with the arms and consciously flexing the stomach muscles.
Then back again.For a Slim Waist
Flat on your back, feet slightly apart,
approximately in line with the hips:
Pull your shoulder diagonally toward the opposite knee.
Alternate the movement with the other side of your body.One for the Advanced Levels!
Flat on your back, legs raised and closed:
Simultaneously raise and lower your shoulders and pelvis.
Repeat.
Not easy to execute, but very effective!Your Lower Stomach Area Will Thank You...
Flat on your back, legs raised and closed:
Lift your pelvis, ensuring that the legs pull straight upward, not behind you.
Repeat.

A firm backside gets numerous admiring looks.

But: nothing ventured, nothing gained, so Top Sport Athlete Tanja attaches great importance to regular bottom training.

As you can see, with great success...

These exercises all require 20 to 25 repetitions for optimum results.

If you have nothing against some muscle growth:
Add as much weight to Tanja's Secret Tip (Routine no. 2) and the Leg Press (Routine no. 3) so that no more than 10 to 12 repetitions are possible.

These photos demonstrate the exercise opening position on the left of the explanatory text and the exercise end position on the right of the text.

Truly Feminine...
Keep your body straight and upright.
Pull the stretching leg with your buttock muscle slowly to the rear.
Avoid a hollow back and any other movements.Tanja's Secret Tip...
Move one leg to the rear till the other thigh is approximately horizontal.
Alternate left, right, left... Do with or without weight, depending on your strength.
This exercise also shapes and tones the leg muscles.
Now We Work the Thighs
Feet positioned at shoulder breadth and pointing slightly outward.
Press till the legs are almost stretched, then back again.

This zone causes a lot of concern among women.

Regular training increases the muscle tension, which results in a visible improvement in body shape.

You will get the best results with 20 to 25 repetitions.

Select an appropriate weight for your fitness level.

Start
End

Looks Easy - However...
Do not use too much weight and exercise with slow,
concentrated and controlled movements.

Trained inner thighs give your legs a beautiful shape and make the legs appear slim.

Start
End

Unusual, But Very Effective!
You can only make a short movement with this exercise.
Use little weight and carry out slowly.

Not sure where or how to start getting in better shape?

Start at home with my coaching and guidance -
View the fitness facts about DVD IN SHAPE:

Concept, Text & Exercises: © Tanja Baumann | First published: © BODY IN SHAPE Magazine, March / April / May 1/97 Nr. 35, Photos: Hans Hadorn | Translation & Adaptation: John Aarsen

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Reactive Health Care Costs Far More Than Proactive Lifestyle Changes
It truly is a shame that we continue to have a fight each and every year over health care costs without ever really getting to the root of the problem, our actual health! I don't believe any semi-sane person would argue that better overall health and wellness in society would not actually lead to lower health care costs, both short-term and long-term. Yet, like so many other things, we have become almost completely reactive in how we deal with these issues, both our health and our health care.

Now, don't worry, I have no intentions on talking politics here. I know for a fact I would have half of the two friends I have now if I told everyone what they needed to hear about our political system and the ideologies that are quickly ruining our ability to prevail as a country, so I intentionally shy away from that conversation. I will say this as it relates to both health and politics; extremes are NEVER the answer!

By now, we should all realize that we are going to pay for health one way or the other, today or tomorrow! How and when is completely up to us individually. Nothing is more frustrating for someone like myself than to hear the complaints or rising health care costs from the person who eats McDonald's six times a week or feeds their children Fruit Loops every morning for breakfast! These individuals simply haven't thought things through and unfortunately, find it easier to blame others or the "system" than to look in the mirror and make some changes in their and/or their families eating habits! The fact is it's far more expensive and uncomfortable to pay for health tomorrow, in a reactive state, then it is to be proactive with good, simple fitness and nutrition, for individuals and families alike.

Ever wonder why we now have nearly 30% of our children actually nearing obesity and dealing with diabetes? It's not government's fault and it certainly isn't the health care industries fault either! I know, for many, that is a tough look in the mirror, but, it is one that any caring parent should be willing to make if your child falls into that category!

Did you know that nearly 65% of all illness can be avoided with proper nutrition, including some forms of cancer? The number of children suffering from obesity due to underlying genetic issues is truly limited, so please, do not allow yourself to fall into that excuse trap either.

To be quite honest, I'm not that smart, but even I can figure this vicious cycle out! Consider this in it's simplicity...doctors make more money by prescribing medications in a reactive approach because insurance covers the cost of the extremely overpriced medications that make pharmaceutical companies billions of dollars every year. The ever-increasing prescription rate has a direct effect on society and the insurance premiums we pay on a whole, whether we are using prescription medications or not.

The reverse of this equation doesn't quite create the income potential for doctors. You see, good nutrition, with or without supplemental nutritional solutions, is not covered by insurance, therefore doctors income, should they recommend or even discuss sound nutrition with patients is substantially diminished. I'm a simple person, but this is the system we have created and it is quite easy to understand why it continues!

Now, couple this with the fact that good nutrition simply is not "sexy", and in most people's opinions, tedious to achieve, and you have an unfortunate cycle that creates a significantly more and more unhealthy society each and every year, while the pharmaceutical industry continues to add to their bottom line!

Almost every one of us can "afford" to fill in our nutritional gaps with just some small changes to our daily diet and lifestyle! It should never be an additional cost, money or time, but merely a reallocation of priority. One which anyone can make work with the plan and support!

Don't make excuses for yourself or your family! When all is said and done, bettering your health and wellness comes down to nothing more than a decision. The level of importance you place on your personal or families well-being now, will absolutely have a direct impact on the costs and discomfort you, or they, live with for years to come.

Lastly, let me clear about this as well! Please don't leave your health and wellness to chance by expecting or assuming your doctor is going to give you all the answers either....they DO NOT have them! They are NOT well versed in nutrition! As scary as that may be, it is the truth! Don't believe me, try and have a deep conversation about nutrition with your family physician! Guaranteed, you will be shocked with the limited input you receive!

As always, make a decision, set your priorities and DO YOUR HOMEWORK!

Jason Horsley is the President, Elite Lifestyle Solutions and a fitness fanatic! With nearly 20 years in and around the industry, his combination of knowledge and passion are without equal. If you have any desire at all to better the way you look, feel or perform, take a moment to stop by http://www.theadvocarelifestyle.com/ to learn more about how they are Building Champions and Changing Lives Daily or the 24 Day Challenge itself! The wealth of information alone will make it well worth your while and if you have any questions at all, drop Jason an email while you are there. Each one is answered by him personally!

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Fitness Tips for a
Healthy Lifestyle

Although I personally do not drink alcohol at all, I have nothing against anyone enjoying it in moderation.

During many festive occasions, especially the Christmas and New Year holiday season, you'll often see rivers of alcohol flowing - without any of the party guests being fully aware or conscious of the fact.

After the festivities, usually at the beginning of January, many people make a resolution to improve their health and fitness by leading a more healthy lifestyle.

Keep your hands - consciously! - off the aperitif before you eat, cancel the red wine with your main course and avoid the brandy after you've eaten - just enjoy the coffee!

Have the courage, calmly and without making a fuss about it, to do without alcoholic drinks at intoxicated parties and sip a light Cola instead or - what about a glass of milk?

Actually, why not? Do you really need alcohol to enjoy a party?

When, despite all your good intentions, you feel that irresistible tingling in your fingers to enjoy what you like - it's okay!

Enjoy your drinks for their flavour, not for quick intoxication.

I don't always have myself in control too, particularly if there's some chocolate lying nearby.

I can easily put away three trays of chocolate in one session.

So long as this only happens every few months, I don't have a problem with it and I don't suffer from a guilty conscience either.

But, if the grip of sweets, cigarettes or alcohol on you has become excessive - a possible addiction - or you (over)indulge too regularly because it's become a habit:

Stop it Now!

Not sure where or how to start getting in better shape?

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Text: © Tanja Baumann | First published: © Sport Inside Magazine No. 6, December/January 1997 | Photos: Coni Altherr | Translation & Adaptation: John Aarsen

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I'll begin with a caveat: I'm late to the "fat-loss code" game. My radar isn't fine-tuned to the next new thing in the diet world. I have read quite a few books on diet and nutrition over the years -- perhaps that's why I've become somewhat suspicious of them. Having never seen her first one, I decided to explore Wendy Chant's second diet book, Conquer the Fat-Loss Code, because I happened to stumble upon it, and it really did strike me as different from typical books in the category. When it comes to books on losing weight, that alone makes it stand out.

When I say it seemed different, I don't mean just at first glance. Every diet plan attempts to differentiate itself -- why else would anyone pick it up? However, most diet books follow a fairly straightforward formula: Promise an innovative new approach; persuade the reader that this time it's going work; present the plan.

What's Wrong With This Picture

The new approach section is usually the most interesting in any diet book. That's where you get the rational explanation for why everything before has failed, but this time, you're holding the key to success in your hands.

The persuasive section gives you an injection of emotional confidence to layer on top of all that good information. Depending on the skill of the author, you either become drawn in or feel the whiff of a used-car salesman. This is usually the make-it-or-break-it part of a diet book.

Then comes the actual plan. For chronic dieters, this section tends to be a big, fat disappointment. Most plans are the same. Boiled down to their essential elements, most are calorie-restriction diets accompanied by tired advice about exercise. Sometimes there are some diagrams of really fit cartoon people doing squats and such.

Duh.

These plans work, as any dieter will tell you -- up to a point. Typically, there's a lot of water loss in the initial days of the diet. Then there's some actual weight loss. Then the dieter hits a plateau, and the weight-loss grinds to a halt. The dieter becomes frustrated and gives up. The weight piles back on. It keeps piling on. The dieter's body has gone through a famine, and it's determined to protect itself for the next one that comes along. It layers on the fat, and the unhappy dieter ends up heavier than before.

Some Causes for Skepticism

I turned to Wendy Chant's diet plan before reading the book, because I didn't want to waste my time. What I saw there was something that really did seem different. Weird, but not in a goofy way. More like in a good weird-science way.

Since I'm not a nutritionist, I can't actually vouch for the science underlying Chant's plan, but what struck me was that it addresses the body's tendency to adapt, and it does so in several different ways. All of them have to do with tricking your metabolism so that it doesn't go into starvation mode/fat storage cycling.

Chant's plan seemed ridiculously complicated to me at first glance, and I've got to say, there are foods in it I normally would not consume or recommend (e.g., artificially flavored and sweetened products).

It can be very repetitive. I would never want to eat turkey three times in one day. I don't understand why Chant considers that a good idea, but whatever.

Some of the recipes strike me as gross: to wit, "egg poppers," which are basically cold, hard-boiled egg whites. Yuck. Way too many egg whites in this program, period, if you ask me. Double yuck.

Still, I thought there was something intriguing about the plan, and the book made sense to me in a way that didn't make me feel I was being verbally assaulted by a diet huckster -- so I decided to suggest it to my sister, who was in the market for something new and different in the way of a diet plan.

A New Hope

After years of yo-yo dieting, my sister had given up on dieting altogether -- but not on wanting to lose weight. Wendy Chant's program seemed less like a diet and more like a strategy to me, so I called my sister, and we brainstormed about it.

After reading the book herself, she was game to try it -- or at least, a version of it. Her version broke a lot of Chant's rules -- but considering that they're more or less offered as guidelines, not rules, we both thought that seemed OK.

Number one, she gave herself a real cheat day once a week, as opposed to what I would consider the program's weekly "indulgent" day. For my sister, Saturday wasn't about splurging on a dessert or a glass of wine -- she decided to eat whatever she pleased, all day long, and wash it down with an entire bottle of wine if the spirit moved her. She reported that her first cheat day was a gorge-fest, but after seeing what that did to her progress on the scales, she found she could self-regulate and be more or less measured on her subsequent cheat days. She says it's her own personal learning curve.

Number two, she quickly gave up on the exercise plan, and I fully supported that decision. Not that I'm opposed to exercise -- far from it. I just don't think anyone should have to follow a specific diet plan AND a specific exercise plan at the same time. I say, step up your activity with things you enjoy, or put off the exercise part until later -- after you've lost a few pounds and you understand how the diet works, and you're ready to crank things up to the next level.

Number three, she substituted like crazy. She made sure she was substituting a food of similar value -- e.g., chicken or fish for turkey, green beans for asparagus, etc. She just didn't want to go into obsession mode, thinking she had to run out to the supermarket if she didn't have exactly what the plan called for on hand.

Number four, she didn't eat everything. Said she just couldn't. I think eating more frequently is something worth shooting for, but five or six times a day is tough to fit into any schedule, so I sympathize. I don't think I would be in the mood for a Crystal Light protein powder "shake" or a handful of egg whites before bedtime either.

My sister says she stuck to the spirit of Chant's plan, if not the letter, and the reason I'm enthusiastic enough to highly recommend this book -- yes, indeed, I do HIGHLY RECOMMEND it -- is that her experience has so far borne out my expectations.

Qualified Success, Unqualified Optimism

You'll have to look at the plan yourself to really understand what I'm getting at -- I still think it's terrifically complicated, but I now believe it has to be. It seems that alternating the types of food you eat according to this program can trick your body into metabolizing food more efficiently. It's not just about calories in and calories burned, folks. It really isn't.

My sister's results? A steady loss of 2 1/2 lbs. per week for five weeks, which I consider a healthy and sustainable weight loss. She has three more weeks to go on her version of Wendy Chant's eight-week plan, and says if she drops another 7 1/2 lbs., she'll be delighted.

Then you can keep watching this space for updates to see if my sister succeeds at adapting the program further so that it can become a lifestyle that lets her keep the weight off. As everyone who's ever dieted before knows -- that's really the trick.

One more thing: Although I was unimpressed by many of the recipes in this book, I tried several, and some of them are quite good. You really should try the fake French toast. Strange, but tasty.

My sister and I are both hoping Wendy Chant really is marching to a different dietary drummer. Join the discussion! Send your comments to Daily News Central.

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We all know that cell phones tend to get warm... even hot... when in use. And this phenomenon has led many to ask if the energy being emitted from these devices might be doing us harm. There's no question that these devices emit heavy doses of radio signals and electromagnetic fields (or EMFs). But the jury is still out on whether we're "cooking our brains" with EMFs from our cell phones. So... what to do about this need for EMF protection: Give up the phone? Wrap our heads in tin foil??

There's a very simple answer to this problem. Get a Bluetooth headset!

Bluetooth headsets have been available for many years now. They range in price from $10 to $200. But even most of the cheap ones work fine. Most wireless phones are able to utilize Bluetooth technology now, so compability is rarely an issue... and you'll generally find that setup takes less than two minutes (of course, you'll want to charge up the headset first, lest you experience a VERY short first conversation!). Most of the headsets allow you to completely control the phone call, from start to finish, without once touching the phone (many including volume adjustment and mute controls).

And of course, Bluetooth headsets (because they themselves are wireless devices) free you up not only from those "hot" little wireless handsets, but also from connecting cables... so you can carry on a snag-free conversation while driving, with your head free to swivel as needed to keep an eye on traffic conditions around you. So you're swapping out a tiny little earpiece in your ear... which emits a signal designed to travel just a few feet to your wireless phone... for a wireless phone that is designed to pump out a signal strong enough to reach cell towers miles away! What's not to love?

With advances in both wireless phone (especially smartphones) and Bluetooth technology, the headsets are less expensive and more full-featured than ever. You can find a great selection on Amazon (along with customer reviews based on their personal experiences) or many other online retailers. You'll have some decisions to make about whether or not you want one with a little boom microphone that you can move down toward your mouth... and whether you prefer in-ear or outer-ear models. Some are more durable than others, and some have better range than others. It all depends on your individual needs and personal tastes... as well as your budget!

So, make yourself a better "on-the-phone driver" and get a great EMF protection device at the same time, with a Bluetooth headset.

Joseph Schnauert is the webmaster of EMFprotectionscam.com, which can help open your eyes to what is often an EMF protection scam, and help serve as your guide to the occasional legitimate EMF protection device as well.

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