The Telangana Science Journal, June 2006, Issue 102

Contents

Diet and Exercise	Miscellaneous	Recipes
Good Food and Exercise Whole Grains Obesity and Arthritis Obesity and Prostate Cancer Flax Oil Cherry Juice Friendly Bacteria Hibiscus Flower Decaffeinated Coffee and Diabetes Coffee and Exercise Fish Protein in Ice Cream	Pesticide Pollution Stress, Noise and Listening Yoga: Transcendental Meditation Aging Men's Fertility Booster Seats and Seat Belts for Children 10 Question to Ask before Having Sex Condoms and Vaccine Protect Women from Cancer Melanoma, Avoidable Deadly Cancer Second Hand Smoke	Chickpea and vegetable salad Pasta Primavera Rasberry-Passionfruit Dessert

Diet and Exercise

Good Food and Exercise Keeps You Away from Cancer and Heart Disease
Millions of overweight baby boomers are on the fast track to becoming disabled senior citizens, a possibility that could have dire repercussions for them and for the nation's already overburdened nursing home system, leading obesity and aging experts say. By 2030, after all baby boomers (born from 1946 to 1964) have turned 65, more than 71million senior citizens will be living in the USA, the U.S. Census Bureau says. More Americans than ever are obese: one-third of the adult population, according to the Centers for Disease Control and Prevention. The number of disabilities among people in their 30s, 40s and 50s has risen dramatically over the past 20 years, according to a 2004 study by the Rand Corp. The new disability patients were more likely to have obesity-related illnesses, says a Rand economist. Type 2 diabetes can lead to blindness, kidney failure, amputations, heart attacks and strokes. This rise in disability is likely to increase future nursing home populations by 10% to 25% over current projections.

With burgers, fries and pizza the Top 3 eating-out favorites in this country, restaurants are in prime position to help improve people's diets and combat obesity. At least that's the recommendation of a government-commissioned report which suggests restaurants should dish food and fight fat at the same time, meaning menus with more fruits and vegetables, smaller portions and better nutritional information. Today, 64 percent of Americans are overweight, including the 30 percent who are obese, according to the report. It pegs the annual medical cost of the problem at nearly $93 billion.

Scientists long have been intrigued that people who tend to eat more plant foods have lower cancer rates than those in countries whose diets are dominated by animal fats and meat. Doctors have known for years that healthful diets help prevent heart disease. For thousands of years Brahmin Hindus and Buddhist saints followed strict vegetarian diets and lived longer. EAT YOUR VEGGIES. A study in mice found that a mixture of five common vegetables reduced hardening of the arteries by 38 percent compared to animals eating a nonvegetable diet. Conducted by Wake Forest University School of Medicine, the research is reported in the current issue of the Journal of Nutrition.

Many long-term studies, such as the Women's Health Initiative, involved mostly women over 60. But midlife may be too late for people to reduce their risk of cancer through diet. If you are 50 years old and have a cancer diagnosis and you suddenly start eating well, that is not going to do anything. Breast tissue may be most susceptible to outside influences before puberty. Older Japanese women exposed to nuclear radiation in 1945 did not develop breast cancer, but young girls did. Carcinogens may do the greatest damage early in life, so diet may play its most important role during childhood.

A number of studies strongly show that people who burn more calories than they consume are less likely to develop cancer. Evidence strongly links obesity to colon cancer, pancreatic cancer, postmenopausal breast cancer, liver cancer and others. Though eating vegetables may not reduce a cancer patient's risk of death, losing even a few pounds may benefit people with certain tumor types. Researchers continue to study nutritional factors that may increase the risks of cancer, such as high intake of dairy products and cancer preventing factors such as high intake of folic acid, calcium, vitamin D and lycopene, which is found in tomatoes.

Inflammatory bowel disease, the most common forms of which are Crohn's disease and ulcerative colitis, is a condition that is virtually unknown in the developing world, which can cause diarrhea, painful cramps and even intestinal bleeding. But it is becoming increasingly common in industrialized countries. Researchers have put forward several explanations for that, among them diets high in fat and refined foods.

To keep your heart healthy, avoid trans fatty acids and saturated fat, suggest the new dietary guidelines published by the American Heart Association in its journal Circulation in June. The guidelines, aimed at healthy people age 2 and older, recommend limiting LDL cholesterol-raising trans fats to less than 1% of total calorie intake. They also encourage people to use healthier oils in cooking and limit unhealthy saturated fats to no more than 7% of daily calories. Eating more fruits, vegetables, whole grains, omega-fatty acid containing foods, no or low-fat dairy products, avoiding added salt and sugary beverages recommended. The guidelines call for other lifestyle changes such as exercising and not smoking. The AHA guidelines were developed by a panel of nutrition and heart disease specialists, who reviewed more than 90 studies.
It'll take more than public service campaigns to solve the nation's obesity problem, according to fitness experts who say neighborhoods must be designed so people can get around without their cars. Unfortunately, transportation money goes to highways, not bike paths or even sidewalks in newer developments. We've built an unhealthy world in a lot of different ways. Virtually everything American society has done for the past 100 years has made it easier for us to be fatter and the whole world is imitating the American Fat Model. Proof that people will accept an active lifestyle and walk to parks and shopping if they can is found in the "new urbanism" style of planned communities, the experts contend. They pointed to Denver's Stapleton neighborhood, an enclave of new homes built where the city's old airport used to be. The neighborhood is a mix of shops, offices, parks, apartments and houses linked by wide sidewalks and meandering bike paths. Architecture varies from single-family homes to rows of brownstones.

Whole Grains
Eating lots of whole grains may do more than lower a person's risk of developing diabetes or heart disease, as has been previously reported. A new study suggests a diet rich in whole grains may lower the likelihood of developing periodontitis, or gum disease, as well, in American Journal of Clinical Nutrition, June 2006.

Obesity and Arthritis
Overweight adults with osteoarthritis who lose just five percent of their body weight can reduce the amount of physical disability associated with this most common form of inflammatory joint disease, results of several studies suggest. The findings were presented during the 7th Annual European Congress of Rheumatology in Amsterdam

Obesity and Prostate Cancer
Being overweight hurts men's chances of having successful radiation treatment for prostate cancer, according to a study being published in the Aug. 1 issue of Cancer. The study by researchers at the University of Texas M.D. Anderson Cancer Center is being called the first to examine the link between obesity and prostate cancer progression after radiation treatment. Researchers found that moderately and severely obese men had a 70 percent higher risk of having a tumor recur after radiation treatment than thinner men did. The same researchers last year looked at men who had surgery for prostate cancer, and found that heavier men were more likely to have rising levels of PSA, a blood protein that can signal prostate cancer, after treatment than thinner men were.

Flax Oil
Treatment with omega-3 fatty acids, the type found in flaxseed and fish oils, appears to benefit children suffering from clinical depression, according to pilot study conducted in Israel. The results of some studies in adults with major depressive disorder have suggested that omega-3 fatty acids may be an effective add-on therapy. However, the effects of this supplement in children with the disorder are unknown, researchers explain in the American Journal of Psychiatry, June 2006.

The University of South Australia research tested a supplement called eye q, a combination of omega-3 fish oil and omega-6 evening primrose oil. The results indicate that omega-3 oil can be more effective than stimulant drugs commonly prescribed for children with attention deficit hyperactivity disorder (ADHD).

Cherry Juice
Drinking cherry juice before and after exercise may lessen workout-related muscle pain and damage, according to a study published online in the British Journal of Sports Medicine. The cherry juice blend used in the study was supplied by Cherrypharm, Inc., which funded the study.

Friendly Bacteria
The microorganisms that live in your gut could explain one of the sources of obesity, says a new study from researchers at Washington University. Bacteria and archaea, another kind of single-celled organism, are common in the human intestine. Researchers are discovering that together, they help their human hosts extract calories and nutrients from food.

Hibiscus Flower
Hibiscus flowers have been known in the Ayurveda literature to have heart strengthening characteristics. An extract from the flower of the hibiscus plant prevented oxidation of LDL-cholesterol that contributes to hardening of blood vessels and heart disease, says recent research from Taiwan. The new study, published in the journal Food and Chemical Toxicology (Vol. 44, pp. 1015-1023), reports the effects of hibiscus anthocyanin extracts on LDL oxidation, fragmentation of apolipoprotein B (ApoB), and free radical scavenging ability in vitro.
Hibiscus extract contains many of the same antioxidant compounds as grapes (red wine), including flavonoids, polyphenols and anthocyanins, shown in research to prevent the oxidation of low-density lipoproteins (LDL), or ‘bad' cholesterol.

Decaffeinated Coffee and Diabetes
The first line of prevention for diabetes is exercise and diet. However, it appears that consumption of the decaffeinated coffee is associated with a reduced risk of diabetes, according to a report in the Archives of Internal Medicine.

Coffee and Exercise Don't Go Together
The researchers speculated that caffeine causes the coronary blood vessels to expand during exercise. In a Swedish study volunteers ingested 200-milligram caffeine tablets, the equivalent of about two cups of coffee, before riding stationary bicycles for 45 minutes in a room that simulated exercising at altitude. All the volunteers experienced a significant drop in heart efficiency. The hearts of the cyclists at sea level circulated 28 percent less oxygen, while those in the high-altitude room experienced a 39 percent drop in heart efficiency, reports Consumer Reports on Health magazine.

Fish Protein in Ice Cream
Proteins which can be found in fish, plants and insects protect organisms from tissue damage in very cold conditions by lowering the temperature at which ice crystals grow and by changing the size and shape of the ice crystals. One such protein can lower cream or fat needed in the ice cream. Unilever has developed a method of making the protein in the factory genetically modified yeast in large sealed vats. The manufacturing process has already been approved in some other countries including the US where it has been used to make ice-cream which has half the fat and 30% fewer calories than normal.

Miscellaneous

Pesticide Pollution
Parkinson's disease is a chronic, progressive degenerative brain disorder. It causes shaking, rigidity and slowness of movement. There is no cure, although some treatments are available.
An estimated 1.5 million Americans have Parkinson's. The condition usually develops after the age of 65 but 15% of patients are diagnosed under age 50. People who reported being exposed to pesticides had a 70% higher incidence of Parkinson's disease 10 to 20 years later than those who weren't exposed, finds a study by Harvard scientists funded by actor Michael J. Fox's foundation. Researchers found that those who reported exposure, after adjusting for age, sex, and other risk factors for Parkinson's disease, had a significantly higher rate of contracting the disease.

Stress, Noise and Listening
Black adults hear better than white adults, a government study found. The study also found that women hear better than men. People who can hear higher-frequency tones are better at differentiating certain sounds, such as "list" versus "lisp." Women on average were more sensitive to higher frequency tones. Although it's a great way to block out annoying noises around you, that hot new MP3 player could damage your hearing if you play your favorite tunes too loud and too long. Too much noise can also lead to tinnitus: a ringing, whistling or clicking in the ears. The American Tinnitus Association estimates that up to 90 percent of tinnitus patients have some level of noise-induced hearing loss.

Noise levels have also been associated with many stress-related illnesses such as headaches, high blood pressure, insomnia, ulcers, anxiety and other disorders. Noise also produces physical effects such as an elevation in blood pressure and increased heart rate. Noise affects us emotionally as well. It causes stress, tension and irritability. Noise related stress could also make us more prone to heart disease, stroke and other health conditions. In our society it is not easy to avoid stress and there is certainly no easy way to avoid noise. But we can take steps to ensure that we get a little bit of peace and quiet in our lives. Close doors and windows to block out neighborhood sounds and traffic when necessary especially at night if noise makes it difficult to sleep. Turn down the volume when watching television or listening to music. If necessary wear earplugs or headphones to drown out noise in a work environment or even at home as needed.

Get away from it all whenever you can. Whether it is for a day or a weekend, take a break and go somewhere to relax. Visit the country where all you hear are the sounds of nature. Such settings can be very beneficial and calming on the emotions and even your physical body can benefit. When you learn more about the effects of noise you may realize that silence really is golden.

Yoga: Transcendental Meditation
Adding meditation to traditional care may help people with heart disease. A study published in the Archives of Internal Medicine found that heart patients who practiced Transcendental Meditation in addition to regular medical care had improvements in blood pressure and insulin levels compared to patients whose care was supplemented with information on heart disease. The study looked at 103 people with heart disease; all the participants got medical care including medication for blood pressure and cholesterol, but some were taught Transcendental Meditation while the others spent the same amount of time on health education. Neither group saw changes in cholesterol or weight, but the meditation group had a decrease in systolic blood pressure, from an average of 126 to 123. People who meditated also had a slight drop in glucose and insulin levels, while the levels rose slightly in people who got health education. The researchers theorize that meditating could help heart patients by decreasing levels of the stress hormone cortisol.

Aging Men's Fertility
As men age their sperm quality deteriorates as their fertility declines. A study published online in the Proceedings of the National Academy of Sciences suggests that there may be a biological clock for men as well as women when planning a family. Earlier findings indicated that the number and activity of sperm declines with age. In the new study the researchers found more fragmentation of DNA in the older men's sperm compared to the younger men. That could make it more difficult for the older men to father a child and more likely to have children with certain chromosomal defects.

Booster Seats and Seat Belts for Children
Young children who sit in the back in a booster seat are more likely to survive a car crash than children buckled in with a seat belt. A study published in the Archives of Pediatrics and Adolescent Medicine looked at government data on nearly 9,000 children ages 2 to 6 who were involved in serious crashes from 1998 to 2003. The researchers found that kids riding in the back in an age- and size-appropriate safety seat were 28% less likely to be killed in a crash. Current guidelines recommend that all children under 13 ride in the back seat, and those children weighing less than 40 pounds and shorter than 4 feet 9 inches tall should ride in booster seats.

10 Question to Ask before Having Sex
You may find it difficult to talk about sexually transmitted diseases (STDs) while you are just getting to know someone intimately. Nevertheless, you must ask the following questions before you have sex to reduce your risk of getting infected with STDs including AIDS. Consider printing the list and keeping it in your wallet or pocketbook, along with condoms always.
1. Are you having sex with anyone else?
2. How many sexual partners have you had?
3. Have you ever had an STD?
4. Have you ever had a sexual partner who had HIV or another STD?
5. How long has it been since you've been tested for HIV and other STDs?
6. How many sexual partners have you had since then?
7. Have you ever had genital ulcers or warts?
8. Do you have any STD symptoms — ulcers, warts, vaginal or penile discharge?
9. Do you know how to tell if you are infected with an STD?
10. Do you prefer getting tested for HIV and other STDs, and then having a monogamous relationship, or using condoms each time we have sex?

Condoms and Vaccine Protect Women from Cancer
The main cause of cervical cancer in women is the cancer-causing sexually transmitted virus, human papillomavirus (HPV). HPV affects sexually active promiscuous adults. More than 50 percent of sexually active adults at some point in their lives are affected by HPV. The cervical cancer it can cause kills about 290,000 women worldwide each year, including 3,700 in the United States. In the U.S., regular Pap smears often detect precancerous lesions and early cancer.

Using a condom may protect women from HPV. A study published in the New England Journal of Medicine found that women whose partners always used a condom had a significantly lower risk of infection with HPV, compared to women whose partners used a condom infrequently. In the study, the researchers found that the women whose partners always used condoms were 70% less likely to be infected with HPV than women whose partners wore condoms less than 5% of the time. The researchers say those women who did use condoms during intercourse and got infected anyway could have used the condoms incorrectly or had sexual contact with a partner before he put on the condom.

The Food and Drug Administration approved in June use of the vaccine, Gardasil, for use in girls and women ages 9 to 26. It works by preventing infection by four strains of the HPV.

Melanoma, Avoidable Deadly Cancer
A deadly type of skin cancer may be even deadlier for black and Hispanic people. A study published in the Archives of Dermatology found that blacks and Hispanics are much more likely to be diagnosed with melanoma at a late stage of the disease than lighter-skinned people are. While melanoma is highly treatable in early stages, it can spread quickly and become lethal. In the study, researchers looked at nearly 1,700 melanoma cases diagnosed from 1997 to 2002. The researchers found that black people were three times more likely than whites to be diagnosed with melanoma after it had reached a late stage, while Hispanics were twice as likely to be diagnosed at a late stage.

Sunscreens generally do a good job filtering out the ultraviolet rays (UVB rays) that cause sunburn. But with sunburn protection, many people get a false sense of security that keeps them under the harsh sun much longer. That adds to the risk of eventual skin cancer, both deadly melanoma and the more common and less-threatening basal and squamous cell cancers. And most sunscreens don't defend nearly as well against the UVA rays that penetrate deep into the skin and are more likely to cause skin cancer and wrinkles. That's true even for some products labeled broad-spectrum UVA/UVB protection.

Despite public education campaigns about avoiding sun exposure and tanning salons, skin cancer incidence is climbing. There will be about 62,000 melanoma cases and 7,900 deaths this year, the American Cancer Society estimates. There are more than 1 million annual cases of squamous and basal skin cancers, and about 2,800 deaths. Best protection is limiting time in the sun, particularly from 10 a.m. to 4 p.m., and cover up, including wearing a hat and sunglasses, but not bare it all!

Second Hand Smoke
America's Surgeon General called for a ban on smoking in public places after releasing a report on passive smoking. The study said there was “no risk-free level of exposure” to secondhand smoke, which can increase the risk of heart disease and lung cancer to non-smokers by up to 30%.

Health and Nutrition

Issue 102