Isn’t it telling that we even think of the holidays as something to survive? And yet, we do. If that’s not a clear indicator of stress, I don’t know what is. I think a great deal of the immune suppression, weight gain and poor moods many people experience during the holiday season is not necessarily food-related but rather stress-related (though unhealthy foods are themselves a stress to the body). Here are my suggestions for alleviating stress during this time – as well as some culprits to be aware of that we often simply miss. Tips to Stop Stress: Step 1: Insist upon 30 minutes of “me time” every day. This should include some physical activity, such as a walk or quick work-out, and ideally some meditation, prayer or other time to reflect peacefully. Do more if you can, but treat yourself to 30 minutes at the very minimum. Anything that allows for you to breathe deeply, gather your thoughts, and refresh yourself is the ticket. Absolutely insist on this for yourself – you can gain more benefit from this than any other single action you take to be healthy during the holidays. Step 2: Limit your driving time as much as possible. Stopping at several parties, giving rides or running to the store for the tenth time to get that last ingredient can be incredibly stressful, especially during traffic peaks. “Save up” your errands and tasks, coordinate driving and party stops ahead of time, and skip as much as you can. I’m always surprised by how simple it is to just say no to something I thought was needed – often, it turns out to be just a “want”, and the stress I save myself is something far more desirable. Step 3: Get good sleep. It’s more important to get six or seven hours of good sleep than a lot of bad sleep. If you’re in bed for eight hours but spend three of them thinking of all you have to do, you’re not going to be refreshed. You might get a little less sleep during this time of year – that’s okay. Give yourself a break and focus on making time for enough quality sleep, not just “enough” sleep. Step 4: Do it later. This is not the time of year to attempt any 11th-hour goals, such as home improvement projects (your guests won’t mind working around a problem – really). Forgot to renew your license or get the kids to the dentist after the Halloween sugar siege? Save it for January. It won’t matter. Stress Comes in Many Forms: There are also plenty of unlikely stress factors we forget about. First of all, consider that any change – even a good change – can be incredibly stressful to the mind and body. Good things can be stressful in their own way. It’s things like the “come-down” on the drive home from a festive gathering or the unexpected (but strangely inevitable) bickering after a long day flying to see … Continue reading “Holiday Survival Guide, Part II”
Worker Bees’ Daily Bites 1) Gosh, thanks, Labelman! The FDA has created an interactive online tool to help people better understand the Nutrition Facts Label. Visitors to the site learn to “Make Your Calories Count” with the help of Labelman. Yes. The program helps explain percentages, serving sizes and caloric information. The Nutrition Facts Label has been criticized virtually since its introduction. The label is perhaps misleading to some because it is based upon a 2,000 calorie-per-day diet, which is much more than many people, especially women, need to consume. Additionally, nutritional percentages are somewhat misleading. A candy bar may “only” have 20% of one’s daily recommended saturated fat intake, but that doesn’t make a candy bar healthy. The big problem with this percentage standard is that the actual product may be ridiculously high in fat, sodium or sugar, but appear to be “low” compared to the total daily limit. For example, a soda may contain about one-eighth of the recommended daily sugar for a 2,000-calorie-consumer. But soda is nothing more than sugar water and is therefore one of the worst things you can put in your body. Cynics in the health industry point out that this “percentage” comparison standard, which does not actually reflect the individual merit of the product, almost encourages unhealthy eating habits. We’re not sure how helpful a guy named Labelman could be, but we want to know why the standards are what they are, anyway. Who says 160 grams of carbohydrates a day is desirable? Is saturated fat really so terrible if it’s properly balanced with health fatty acids like Omega-3? And how about serving sizes – who really only drinks 8 ounces of something or eats 7 chips? Discuss, Apples. 2) Seven Ways, Same Result The New England Journal of Medicine released a study today that says newer tests are not appreciably better at predicting heart attacks than standard tests. Now, if you run a Google search for this story, you’ll find that they are all suspiciously alike – even newspapers in India are running the same lines. What that means? A press release or a statement from NEJM, most likely. (Yes, this happens all the time.) The study of some 3,900 people found that testing for CRP, homocysteine and other substances (considered the new rock stars in heart disease treatment) aren’t much better at predicting heart problems than a good old cholesterol or blood pressure test. This study reveals some interesting things. Let’s read between the lines. It doesn’t necessarily mean that CRP or homocysteine tests are bad; it simply means that obvious factors are enough to determine risk. Guess what those obvious factors are? Even the conservative NEJM discusses them: However, the standard risk factors — high blood pressure, high cholesterol, family history, advanced age, smoking, obesity, lack of exercise and diabetes — proved to be just as accurate when it came to predicting heart disease. Testing cholesterol is still a great way to go, not because cholesterol is bad (like mainstream … Continue reading “Clickativity Scene”
Oh, the holidays. Before you say “bah, humbug!”, rest assured we’re going to help you stay healthy. Everyone knows the holidays are a spare tire waiting to happen. Alcohol, rich desserts and indulgent carbs are practically throwing themselves at you, begging to be eaten and taking it personally if you don’t. You know what we’re talking about – food is emotional, and powerfully so. It’s that bizarre twinge of guilt for attempting to say no to foods which, come holiday season, seem to take on actual feelings. It’s almost like you’re insulting the food if you don’t eat it. There’s a reason for this. Rich foods, particularly sugary desserts, have long been combined with emotional events. In the Middle Ages, these items were called subtleties, and they still exist today: in the form of Easter chicks, Easter bunnies, Valentine’s hearts, advent calendars, Christmas cookies, and so on. That’s really great, you say. But it still doesn’t help me say no to unhealthy foods or avoid gaining ten pounds before the New Year knocks at my door. Hey, we hear ya. So, here’s a quick-and-easy realistic guide to getting through the holidays, enjoying them, and maintaining your sanity. Part 1: It Ain’t Just the Sugar A lot of holiday health guides point to the obvious no-no: sugar. Of course you want to stay away from sugar, but that’s probably not realistic, no matter how disciplined you are. We suggest you instead focus on limiting portions. A lot of times, we simply expect too much from ourselves. “No sugar, period. I will be healthy and eat only bean casserole, being careful to remove the crispy fried onions.” This works fine for about five minutes, until peer pressure, Aunt Louise and mulled wine conspire to destroy your best-laid plans. Before you know it, you’ve eaten three cookies, two slices of pie and eighty-three truffles. You feel guilty, bloated and sick, you give yourself a pep talk, and at the next party…you do it all over again. Step 1: No ridiculous standards. Do not set a goal for yourself that you know you probably won’t reach (from past experience or awareness of your weak points). This just makes you feel bad, and no one is putting that pressure on you, so be nice to yourself. Who needs the added stress? Find a middle ground. If you normally end up indulging through the holidays, try giving yourself a “one freebie” rule: one treat at every party or event. Step 2: Portion control. The amount of indulgence is more important than anything else. If you love carrot cake, eat a big bite or two, and stop. It won’t taste any better if you eat the entire thing, and you’ll have accomplished two great things: some enjoyment and some discipline. One bite of sugary cake isn’t great, but it’s not going to be cause for regret. You can try out a few of your favorite treats this way without doing any serious damage to your health or … Continue reading “Holiday Survival Guide, Part 1”
A fascinating article in New Scientist discusses the impact that germs have on your weight.
In short, our digestive tracts are host to millions of microbes that aid in fermenting and digesting food. There are germs that help break down carbohydrates, germs that help digest fats, and so on. What’s fascinating is the new finding that obese people have more of a particular type of microbe that not only digests “better” but digests carbohydrates “better”.
However, in this situation, “better” is not better at all. In times when food was scarce (certainly not a problem now), being able to maximize every bit of nutritional value from each bite was a benefit. That’s not such a good thing now, particularly for carbohydrate digestion. What this means is that being overweight makes you more likely to become even more overweight.
This is really big news, Apples.
It’s a self-perpetuating system. The more carbohydrates are taken in – because the body is becoming better and better at digesting them – the more those carbohydrates are stored as fat. The body literally is set on a “get fat” course because the digestive tract becomes “efficient” at turning food into stored fat. All thanks to germs.
These digestive microbial bacteria are developed early in life – within the first few years. You can see how a childhood spent eating bad foods sets people up for a lifetime of obesity. And because of the self-perpetuating nature, the more fat you get, the more fat you get.
There’s good news, however. When study participants were put on a reduced-carbohydrate diet, the carbohydrate-friendly microbes began to die, coming closer to levels found in thin people. And, of course, the individuals lost weight. Eventually, the body can be retrained, and the digestive microbes we want – the ones that don’t extract quite as much from the food we eat – increase. All it takes is the first step, and the body can be retrained.
More on this in coming posts, Apples.
Aside from the carbohydrate and weight issues, there’s a further issue to consider: should we be supplementing with beneficial bacteria? And if so, which kind?
[tags] digestive tract, bacteria, gut bugs, germs, carbohydrates, metabolism [/tags]
WORKER BEES’ DAILY BITES
Yo! All kinds of news you’ll want to check out today, Apples. Here’s the best of it:
Bite My MDA
The FDA says it wants stricter warnings on the dangers of over-the-counter pain pills like ibuprofen, acetaminophen, and naproxin sodium. Since thousands of people die every year from painkiller-related problems (even when following dosage directions!), this is a good thing, but we’re still not forgiving the FDA for what we feel is a moronic decision yesterday to allow Celebrex for tiny tots. It’s not at all about being anti-drug – drugs serve a tremendously important role in improving human health and survival. But we think it’s short-sighted to approve the prescription of a very problematic drug to the wee ones.
There’s no clear-cut data on just how many people die from painkillers, according to the FDA. Sure. If you believe that, you’ll also believe the FDA’s claim that they wanted to issue stern warnings back in 2002, but it just takes so long to write warnings. Yes, that’s right – your eyes do not deceive you. It has taken over four years to deal with this because, well, writing a few paragraphs for pill bottle labels just takes a really, really long time. We know there are things like rules, regulations, and procedures. But don’t lives take precedence? Nope – lobbyists do, and that’s why it takes so long. That’s why they get paid the big bucks, Apples.
Feed Those Kids Some Sushi!
While this is a small, simple study, it’s certainly interesting news for your little ones’ health that isn’t the least bit fishy. Read up.
Why Supplements Are Important As We Age
Here’s a good study out of Cornell University that discusses the importance of supplements for older women. Stay healthy, ladies!
Trans Fats Make It to State
First, Chicago and NYC had to start in with the fat bans. We’re still waiting on Los Angeles to join the city competition, but in the meantime, an entire state – Massachusetts – is all set to ban trans fats, too. They always have to be first, don’t they? However, we’re glad to see the trans fat issue finally getting some serious political sizzle (we know, we know…bad pun).
[tags] FDA, Celebrex, painkillers, fish health benefits, aging, trans fat, Massachusetts, hydrogenated fat, restaurant ban [/tags]
What are you more likely to be afraid of: A shark or a candy bar? Driving in your car or flying on a plane? Falling out of your bed or being hit by lightning? The flu or avian flu? It’s interesting how we humans assess risk. It turns out, we’re pretty bad at it. Our risk of choking on a candy bar is 3,000 times greater than being attacked by a shark. Our risk of being killed in a car accident is over 44,000 times greater than dying from an airplane crash. No one in America has died from avian flu, but 36,000 people died from the “regular” influenza virus just last year. You have a greater chance of dying from falling out of your bed than from a snakebite, shark attack, airplane crash, stampede, skydiving, dog bite, bee sting, and lightning strike…combined. And then doubled. It’s interesting how our evolutionary development intersects with the rapid changes in human society over the last 50 years. We simply haven’t caught up, physically or mentally. A fascinating article I caught the other day explains our faulty risk assessment in greater detail, but what concerns me most is how this judgment quirk of the human brain has an impact upon our health. A few noteworthy points: The brain fears what is new or unusual, rather than what is likely. The brain also has a cumulative way of reasoning. So, if you’ve (just hypothetically) gotten away with an unsafe behavior in the past – say, driving under the influence, or speeding recklessly, or eating junk food in high school without gaining much weight – your brain rationalizes that you can continue taking the risks, even though the odds are stacked considerably against you (again, a hypothetical “you”). The brain has a bad risk memory, and a bad consequence memory, too. Though junk food might cause you to have a spare tire now, the memory is that you “have always been able” to eat junk food. We consistently underrate our risk and overrate our success. We consistently underrate consequences. That’s just part of human biology. It served us well when we had to worry about being attacked by a mammoth or filling up on all the seeds and berries one could possibly ingest in the likely event that food might not come around for a while. But, these days, with the food and drug supply being what it is, coupled with consistently sedentary behavior, hours in front of computer screens, and long commutes, it’s no wonder we are witnessing widespread health problems. This isn’t an issue we can solve in a day. It’s simply something to be mindful of as we go about our daily business, making all manner of choices. The real things to fear – heart disease, lung cancer from smoking, fatal diseases caused by obesity – are literally hundreds of thousands of times more likely than any (admittedly scary) prospect of death by large animal or flying transport. My take on all … Continue reading “Risk, Schmisk”