For May 20, 2012

• Nutrition Lies on the Net
  Nutrition Lies on the Net

  Internet Health Myths

  

  (MSNBC Health, September 17 1999) � Along with increased access to helpful health information, the Internet also offers inaccurate information that can distract people from healthful activities, and persuade others to take actions that are sometimes downright dangerous.

  FOR EXAMPLE, a weight loss diet including only grapefruit, vegetables, eggs and meat has been circulating on the Internet for several years. Supposedly, the world-famous Mayo Clinic recommended it, and it can melt pounds away. The Mayo Clinic never recommended such a diet. A single call to its nutrition department clarified that. Comparing this diet with recommendations from a wide range of nutrition and weight-loss experts will tell you more. People may temporarily lose weight on this diet because of very low calorie intake, but there is no magical effect of the grapefruit or combinations of the foods prescribed. When people get tired of the monotony of this diet, they tend to regain any weight lost. And the diet is not �healthy�; it is grossly inadequate nutritionally.

  Another story that has appeared on the Internet for several months involves aspartame (NutraSweet). The story contains a long list of illnesses linked to aspartame, including multiple sclerosis (MS), brain cancer and seizures, and it talks about the danger of aspartame to body cells. The medical literature, however, shows that aspartame is not absorbed into the body; it is first broken down into phenylalanine and asparatic acid (amino acids that are building blocks of protein) and methanol.

  The Internet story goes into detail about the damage from methanol, yet according to a review in the respected medical journal Lancet, fruit juice can contain twice as much methanol as soda with aspartame. Alcoholic drinks contain even more than that. The amino acid phenylalanine that is blasted in the Internet letter is far more concentrated in eggs, milk and most meat. The senior medical advisor for the Multiple Sclerosis Foundation describes the Internet article as �scandalously misinformative.�

  Before you act on any information from the Internet, or pass it on to anyone else, check the sources. Call organizations cited to make sure they were quoted accurately. Check that the organizations themselves are credible sources of information, and check on the background of any cited �experts.� If that�s hard to do, it�s not a good sign for the accuracy of the story.

  You can verify information on diet and cancer risk by calling the American Institute for Cancer Research toll-free nutrition hotline at 800-843-8114.

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• Vitamin C Eases Stress, Wards Off Ills
  Vitamin C Eases Stress, Wards Off Ills

  Findings suggest the government should up RDA

  

  (MSNBC News, BOSTON, Aug. 23) � If you�re feeling stressed, you may want to wash down a vitamin C tablet with a glass of antioxidant-rich orange juice. A new study suggests that when we�re under stress, the vitamin boosts the immune system, warding off ills ranging from colds to cancer. Already ill? Extra �C� will diminish the severity of symptoms, while helping you to get better quicker.

  WHILE THE study was performed in rats, the findings suggest that the recommended daily allowance of 60 milligrams of vitamin C may be too low for many adults trying to juggle demanding jobs and family responsibilities. How much more evidence will be necessary before the government ups the RDA for this cheap intervention that could help millions? In fact, different RDAs may be necessary, the study suggests, depending on the amount of stress we are under and whether we are ill.

  Just as our caloric needs change according to how much physical activity we perform, the new work suggests that our vitamin C demands may be different under different environmental conditions, said principal investigator P. Samuel Campbell, chairman of biological sciences at the University of Alabama in Huntsville. Anyone who is sick � whether with a benign, but bothersome, cold or with a chronic ailment such as heart disease � may benefit from extra vitamin C. Likewise, someone who is undergoing a divorce or has just lost a loved one should consider taking more of the vitamin.

  STRESSED RATS

  For the study, which was presented at a national meeting of the American Chemical Society in New Orleans, the Alabama researchers put one group of laboratory rats under stress by immobilizing them in a wire mesh cylindrical cage, capped on both ends, for one hour a day over a three-week period. The other group of rats was not subjected to stress. Then, all the animals were fed 200 milligrams of vitamin C a day, �probably the equivalent of several grams a day for humans,� Campbell reported.

  Levels of stress hormones were three times higher in the rats who were not given vitamin C than in those who were, he found. When elevated, stress hormones can suppress the immune system, the body�s first line of defense against disease. The supplemented rats also suffered less weight loss and were less likely to develop enlarged thymus and adrenal glands than the stressed rats that didn�t receive vitamins.

  In addition, the vitamin C treatment elevated the levels of circulating IgG antibody, the body�s principal defense against systemic infection and a general indicator of immune response, he said. In the rats who were not subjected to stress, vitamin C increased the production of IgG antibody to a somewhat higher level than it did in the stressed rats. �This suggests that stress may create a tolerance for vitamin C,� Campbell said. �Consequently, people who are under emotional or physical stress may require higher doses of vitamin C to protect immune function.�

  HOW MUCH TO TAKE?

  So how much vitamin C should we be taking? While not a clinician, Campbell said he tends to agree with many practicing physicians who have urged the National Academy of Sciences to increase the RDA for healthy individuals to 100 to 200 mg per day. The change makes a lot of sense when you look back at the history of RDAs. The goal, according to the Academy, has been simply to prevent deficiencies of essential nutrients. The RDA of vitamin C, then, was set at the level necessary to ward off scurvy.

  How much vitamin C do you consume?

  Orange juice is one of the richest sources of the antioxidant.

  Food	Serving	Vitamin C (milligrams)
  Orange Juice, fresh	1 cup	124
  Green Pepper, raw	1/2 cup	96
  Grapefruit Juice	1 cup	93
  Papaya	1/2 medium	85
  Brussels Sprouts	4 medium	73
  Broccoli, raw	1/2 cup	70
  Orange	1 medium	66
  Cantaloupe	1/4 medium	45
  Cauliflower, raw	1/2 cup	45
  Strawberries	1/2 cup	44
  Tomato Juice	1 cup	39
  Cabbage, raw	1/2 cup	21
  Blackberries	1/2 cup	15
  Spinach, raw	1/2 cup	14
  Blueberries	1/2 cup	10
  Cherries, sweet	1/2 cup	8

  SOURCE: C For Yourself
  

  But beginning with Nobel Laureate Linus Pauling�s groundbreaking work on the antioxidant in cancer patients several decades ago, it became obvious that the amount necessary to prevent scurvy is not the amount necessary for optimal physiological functioning. Studies have shown for example, that cancer patients given vitamin C supplements lived an average of six years after they were pronounced terminal, compared with six months for those not given antioxidants.

  And marathon runners who take vitamin C are less likely to catch colds and other upper respiratory infections, said Campbell, who himself takes a 500-milligram supplement daily in addition to eating a diet rich in fruits and vegetables.

  The best advice: Talk to your doctor about what amount is right for you given your state of health and lifestyle. Too much of a good thing can turn bad, with high doses causing diarrhea and, possibly, kidney stones. And before you supplement, you should always add extra vitamin C to you diet, as the interaction between all the different compounds in the whole food is thought to offer more health benefits than any vitamin alone. An orange provides 66 milligrams of vitamin C, a glass of grapefruit juice almost 100 milligrams.

  �Our prehistoric ancestors probably consumed large amounts of vitamin C in their tropical diet rich in fruits,� Campbell said, resulting in a high intrinsic need for the vitamin.

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• Weight Lifting Combats the Effects of Aging
  Weight Lifting Combats the Effects of Aging

  When it comes to fitness, investing in a set of weights might pay dividends just as big as a pair of walking or running shoes, researchers say. Indeed, research has shown that weight training (often called resistance training) can slow and even reverse the declines in strength, bone density and muscle mass that accompany aging.

  The American College of Sports Medicine's fitness guidelines now recommend weight training for people over 50 in addition to aerobic activity and stretching. Muscle fibers shrink in number and in size as you grow older. They also become less responsive to messages from the central nervous system. Together, these factors contribute to decreases in strength, balance and coordination.

  "Generally, sedentary people lose about 10 percent of their lean muscle mass for each decade after age 30," says Edward R. Laskowski, M.D., a physical medicine and rehabilitation specialist and co-director of the Sports Medicine Center at Mayo Clinic, Rochester, Minn.

  "If you don't do anything to replace that, you're losing muscle and increasing fat," says Dr. Laskowski. "But, if you do strength training, you don't lose as much. It's like having a V-8 engine instead of a 4-cylinder. You have a bigger engine to burn more calories because it takes calories to keep that engine running."

  Aerobic exercises like running, walking and bicycling strengthen your heart � also a muscle � by forcing it to adapt in a positive way. Similarly, weight training, done properly, challenges other muscles, forcing them to adapt to the stress and become stronger, according to Dr. Laskowski. Resistance training does more than just build muscle. It also can stimulate and strengthen bones � good news for those concerned about osteoporosis. Weight training also can help older people maintain their independence by keeping them strong enough to do routine tasks.

  A University of Alabama at Birmingham study found that older women who lifted weights regularly during the study were able to carry bags of groceries with 36 percent less effort and to get up from their chairs with 40 percent less stress on their leg muscles than prior to the training. The 14 women in the study ranged in age from 60 to 77 and worked out for an hour, three times a week, for 16 weeks.

  "No matter what your age, you can combat lean muscle loss by weight training," says Dr. Laskowski.

  Copyright 1999, Mayo Foundation for Medical Education and Research.

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• The effect of drugs on the body's ability to burn body fat and glucose.
  The effect of drugs on the body's ability to burn body fat and glucose.

  Most people forget that any medication, or drug, you take affects your entire body. Some medications increase appetite and food cravings, especially for sweet foods. In contrast, other medications reduce appetite and result in weight loss. Drugs alter taste, mood, ability to digest food, ability to burn fat and ability to maintain a normal workout.

  How medications affect nutrients in the body is complicated and poorly understood. For example, some drugs mimic the shape of, and are mistaken for vitamins, so they block any real vitamins from participating in metabolic reactions. Some bind to a nutrient and limit its absorption or, because a drug can reduce the time that food is in the intestine it can limit the absorption time of nutrients.

  Chromium picolinate has generated a lot of interest in the strength building environment because limited research shows that moderate increases in chromium picolinate might maintain or even increase muscle mass while fat is lost. Although chromium is essential in protein and carbohydrate metabolism and thus may participate in muscle growth and function, there is no evidence that these "anabolic" effects are significant. In fact, the study that precipitated interest in this product was conducted on six college male body builders. The study has not been replicated and it's mostly media hype, not research or statistical data that supports the strong sales of this compound that is readily available in diets that are high in green, leafy vegetables.

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• Tendons, Ligaments And Bones
  Tendons, Ligaments And Bones

  At both ends of every muscle, the fascia covering the muscle tapers to form a strong, rope-like length of connective tissue called a tendon, which is connected directly to one of your bones. One end, which connects to a relatively unmoving skeletal part, is the origin of the muscle. The point where it's attached to a moving bone is the insertion of the muscle. (The bicep's insertion is in the forearm, near the elbow.)

  When a muscle contracts, it pulls its origin and insertion closer together. Often a muscle is attached to two adjacent bones whose ends are joined together in a closed, fluid-filled capsule known as a joint (your knees, elbows, shoulders and knuckles are all examples of joints). Contraction of the muscle creates movement around the joint, allowing the pushing and pulling motions that make up physical movement.

  Most often, this movement involves a shortening of the involved muscles � such as when you lift a heavy weight off the ground. This is called a concentric contraction. If the opposing force is greater than the muscle force however, the muscle may actually lengthen as it works to contract. For example, when you lower a heavy weight down to the floor, your bicep muscle lengthens even though it's tensing. This is called an eccentric contraction. Finally, if the muscle doesn't change length at all during the contraction � when you push against a stationary wall, for instance � the result is an isometric contraction.

  Other types of connective tissue also help to create smooth, controlled movements. Ligaments are tough, elastic bands that connect the bones together and help stabilize a joint. The best way to think of ligaments is as tethers that hold the bones together at the joint. The ligaments help guide how the bones move in relationship to each other. Nerve receptors in the ligaments and tendons also send information to the brain, to help regulate the intensity of muscle contractions. Fluid-filled sacs, called bursas, cushion and lubricate your tendons as they slide back and forth over your bones.

  Because tendons, ligaments, bursal pads and joints all take longer to adapt to activity than muscle fibers, these connective tissues are particularly vulnerable to inflammation, tears or other injury, especially from any type of repeated movement � whether it's walking, hitting a tennis ball or typing at a word processor. Avoiding such overuse injuries is one of the keys to maintaining a lifelong exercise routine.

  From John Hopkins Health
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• Tae-Bo Takes Off, But Is It For You?
  Tae-Bo Takes Off, But Is It For You?

  Some experts concerned about safety of kickboxing

  

  (MSNBC Health, 1999) � As fitness crazes go, Tae-Bo has hit the top of the charts. Americans are flocking to their gyms for this combination of Tae Kwon Do and boxing put to music � a kind of martial arts aerobics. Classes also go by such names as kickboxing and Tae boxing, and all promise a super-charged, 500- to 800-calorie per hour, fat-burning, punch and kick-filled workout. But is this latest fitness fad safe?

  TAE-BO was originated by Billy Blanks, a seven-time world karate champion, a star of martial arts films and physical trainer. In 1989, Blanks opened the World Training Center in Sherman Oaks, Calif., where he teaches Tae-Bo. Blanks� ubiquitous infomercials, as well as his Web site, are full of endorsements from celebrities and just plain folks, raving about their new-found strength, weight loss and fitness.

  �General Hospital� star Real Andrews is a Tae-Bo devotee and former nationally-ranked Canadian sprinter who announced in early May that he�ll be participating in next October�s Hawaii Ironman. He credits Blanks with giving him the strength and discipline to take on the challenge of the 2.4-mile swim/112-mile bike/26.2-mile running race. Responding to Blanks� success, other fitness clubs quickly jumped on the bandwagon with their own version of the exercise. And classes continue to be booked up nationwide.

  But the popularity of this latest fitness trend has caught the eye of a number of exercise science experts, who warn that while classes can offer a good, safe workout, there are a number of potential problems, including dangerously crowded conditions and little individual attention given to participants. It�s a recipe, these experts say, that can lead to injuries, especially for those who aren�t already fit.

  The American Council on Exercise (ACE), which calls itself the nation�s �workout watchdog,� sets standards for fitness professionals and conducts research and testing on fitness products and trends. ACE is in the process of coming out with a �position stance� on what constitutes a safe martial arts aerobics class. �ACE is concerned about these martial arts aerobic classes,� says spokesman and chief exercise physiologist Richard Cotton. �For some people, the variety of movements are OK. For others, it�s not good. It takes a solid foundation of flexibility, strength and endurance to do the workout and keep it low risk.�

  What also bothers critics is that students at a wide variety of skill levels are often in the same classes, trying to perform the same demanding routine. Blanks offers beginner classes, as do some clubs. And Blanks urges people to always consult a physician prior to exercise. �Every person is different and Billy Blanks cautions students throughout the video and classes to be self-aware, to stop activity at the first sign of discomfort and pain, and walk in place,� his spokesperson says.

  MONTHS OR YEARS OF PRACTICE

  Some martial arts experts say they are frustrated that the elaborate, complicated kicks and punches they spend months or years teaching their students are taught in minutes in some classes, often with little critiquing. Melanie Murphy has studied martial arts since 1975 and teaches self-defense at her school, Way of the Crane. She�s upset at the quick-fix mindset offered by martial arts aerobics classes.

  �It takes me a year to teach a roundhouse kick,� Murphy says. She sent several of her students to a nearby kickboxing aerobics class. They reported that the class was dangerously crowded, there were no instructions or directions given and they weren�t able to do the moves correctly at the speed the class was taught. �If you want to learn kickboxing, you need to go through weeks and weeks of learning,� says Marc Rabinoff, a professor of exercise science at Metropolitan State College in Denver. �It�s done deliberately, with supervision and small classes.�

  But �if you are in good shape, if you�ve done kickboxing and know aerobics, this could be a good alternative for you, if you have someone standing there letting you know you�re doing it right,� adds Rabinoff, a former college gymnast who sits on several national committees that set design standards for fitness equipment. ACE agrees. �The high intensity levels that make these classes difficult for novices is also what makes them an effective, rewarding exercise for the very fit,� the group�s Web site says.

  SOME GUIDELINES TO FOLLOW

  Tim Rochford is writing the ACE manual on kickboxing fitness. A fourth-degree blackbelt in karate and former amateur kickboxer, Rochford travels the country certifying instructors in his own martial arts workout (The Martial Fitness Workout) and is himself certified by ACE. He also says many martial arts aerobics classes ask people to go beyond their physical capabilities.

  �Height is the main thing. A lot of people don�t have the flexibility to throw high kicks and retain their balance,� says Rochford. �And when you lose balance, you are susceptible to injury � pulling your hamstring, falling, damaging joints. When students do side kicks that are too high, the upper body leans over too far and they lose balance. That can place a lot of stress on the knee joint or base leg.�

  Many of these injuries will show up over a period of time, says Rochford, and are caused by the stress of doing movements incorrectly and placing too much stress on joints that haven�t yet adapted. For students in aerobic kickboxing classes using punching bags with little or no instruction in how to properly punch, the trauma, says Rochford, could show up in the form of joint inflammation in the elbows, thumbs, wrists, fingers and shoulders.

  Rochford�s courses are aimed at a variety of skill levels, from beginners in 30-minute classes to advanced courses for very fit athletes that run over an hour. He urges health clubs to create six-week long orientation classes to teach form slowly and get students comfortable in the movement patterns. Then students can progress to a beginner-level class.

  CERTIFIED � OR NOT?

  Another concern that some experts have is a lack of certified instructors with a knowledge of biomechanics and exercise science. And with crowded classes, this becomes even more critical. �How can one instructor with no biomechanical knowledge correct mechanics on 30 to 40 people in a class that�s moving too fast?� asks Jeff Guerra, a physical therapist and strength and conditioning specialist at the Boulder Center for Sports Medicine, where national, world and Olympic-class athletes training in Boulder go for injury rehabilitation.

  When choosing an instructor, experts advise observing a class and talking with others who have taken it. Does the instructor pay attention and offer suggestions/instruction to each participant? Is the instructor aware of the skill level of each participant in the class? Also, find out if the instructor is certified by ACE or another national certification organization, like the American College of Sports Medicine.

  Exercise experts also have expressed concerns over kickboxing-style workout tapes, again pointing to lack of professional supervision. �Mechanically they�re very difficult to learn in the length of time of the tape,� says Rabinoff. �And if you do them wrong, how would you know if you�re in your own bedroom?�

  On the other hand, Tae-Bo students like John Williams, 33, say they like to use the tapes to supplement classes. �I bought the videos because they allow me to do it at my own pace and learn the kicks. The class is at a much more advanced pace than the videos.�

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