John Fodor’s Health Corner

It seems as though everybody is talking about nuts. Researchers seem to find more and more benefits from eating nuts. And nuts are an important part of the Department of Agriculture’s “Food Pyramid” (See < http://www.mypyramid.gov/pyramid/index.html >).

So what’s so good about nuts? Here’s some important information for you to consider.

• First of all, nuts contain a host of important minerals and vitamins, such as vitamin E, folic acid, magnesium and copper, as well as protein.
• Nuts also contain beneficial (monounsaturated) fats and fiber and are rich in antioxidant phytochemicals, both of which can help reduce the risk of high blood pressure and heart attack by lowering the blood levels of “bad” cholesterol (LDL) and raising the blood levels of “good” cholesterol (HDL).
• In addition, nuts can help dilate blood vessels, which can help to prevent hardening of the arteries.
• The fats and fibers in nuts also make them satisfying and filling. Including small portions of them in your in your diet can make you feel less hungry and more likely to eat less food during the day.

But you can overdo a good thing. Eating too many nuts can add extra calories to your daily diet. So if eat a lot of nuts and don’t want to gain weight, you better cut down on calories from other food sources or portion out a small amount of nuts for your snacks. You can also cut down on your calories by substituting nuts for foods that contain the wrong kind of fats, such as cake, pies and cookies.

There are other ways of having nuts in your diet without adding extra calories, such as putting small amounts of nuts in salads, cereals and vegetables, or putting chopped nuts on top of yogurt. Combining nuts with popcorn or spreading a small amount of peanut butter on celery are also good ways to add nuts to your diet.

Do yourself a favor and go with the nuts.

For additional information on the benefits of including nuts in your diet see (< http://www.medicinenet.com/script/main/art.asp?articlekey=56560 >). See also Pecans: Antioxidant-Packed Nuts http://www.webmd.com/food-recipes/features/pecans-antioxidant-packed-nuts

Eating grain foods provides a number of health benefits, including reducing your risk of coronary heart disease, helping to reduce constipation and helping with weight management. Grains that provide you with the most benefit are whole-grains. Nutrition authorities recommend that at least ½ of all the grains you eat should be whole grains (Steps to a healthier you. 2005, January). U.S. Department of Agriculture. http://www.mypyramid.gov/

Here are some suggestions that will help you to eat more whole-grain foods.

1. Substitute a whole-grain product for a refined product. Eat whole-wheat bread instead of white bread or brown rice instead of white rice.

2. Try whole-wheat macaroni and cheese.

3. Try brown rice stuffing in baked green peppers or tomatoes.

4. Use whole grains in mixed dishes, such as barley in vegetable soup or stews and bulgur wheat in casserole or stir-fries.

5. Create a whole grain pilaf with a mixture of barley, wild rice, brown rice, broth and spices. You can also stir in toasted nuts or chopped dried fruit.

6. Try substituting whole wheat or oat flour for up to half of the flour in pancake, waffle, muffin or other flour-based recipes.

7. Use whole-grain bread or cracker crumbs in meatloaf.

8. Try rolled oats or a crushed, unsweetened whole grain cereal as breading for baked chicken, fish, veal cutlets, or eggplant parmesan.

9. Try an unsweetened, whole grain ready-to-eat cereal as croutons in salad or in place of crackers with soup.

10. Freeze leftover cooked brown rice, bulgur, or barley. Heat and serve it later as a quick side dish.

11. Snack on ready-to-eat, whole grain cereals such as toasted oat cereal.

12. Add whole-grain flour or oatmeal when making cookies or other baked treats.

13. Try a whole-grain snack chip, such as baked tortilla chips.

14. Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.

If you are a veteran with visual impairment or if you know a veteran with visual impairment, did you know that the Veterans Administration provides an outstanding rehabilitation program for veterans who have visual impairment and are diagnosed as being legally blind. Visual impairment does not have to be service connected for a veteran to be able to take advantage of this program.

The rehabilitation program is offered at 10 Veterans Administration Blind Rehabilitation Centers at the following locations: American Lake, Washington; Augusta, Georgia; Birmingham, Alabama; Hines, Illinois; San Juan, Puerto Rico; Waco, Texas; Tucson, Arizona; West Haven, Connecticut; West Palm Beach, Florida.

The focus of instruction in this program is to enable veterans to understand and cope with sight loss and to provide rehabilitation to help them achieve the highest level of independence possible. Instruction is generally provided in a six-week, live-in program, plus an additional two weeks if computer instruction is desired. Instruction and training cover Visual Skills, Orientation and Mobility, Activities of Daily Living, Communication skills, Manual Skills, as well as well as Family Training.

Veterans interested in applying for the program should contact the Visual Impairment Services Team Coordinator at the nearest VA Health Care Facility.

For additional information see <http://www1.va.gov/blindrehab/page.cfm?pg=4>

According to the Centers for Disease Control and Prevention (CDC), hand washing is the single most important way of preventing the spread of communicable disease (CD). Unwashed or poorly washed hands are responsible for one in four food-borne illnesses.

But in order to effectively prevent these diseases, it’s important to know when to wash your hands and how to wash your hands. The following are guidelines suggested by the CDC and other public health agencies. See Seven Keys to a Safer Healthier Home

< http://www.cdc.gov/ncidod/op/_resources/oop%20Brochure%2012.20.05.pdf>.

When to Wash Your Hands

• After using the bathroom
• After blowing your nose, sneezing or coughing
• Before preparing or eating food
• After handling uncooked meat
• After touching something that could be contaminated, such as a trash can, drain, or dirt
• After caring for a sick person
• After changing a diaper
• After contact with blood or body fluids
• After handling money
• After playing with a pet

How to Wash Your Hands

• Use hot or warm running water
• Lather hands with soap (if soap and water are not available use an alcohol-based wipe or hand gel)
• Rub hands together for at least 20 seconds
• Wash the back of hands, between fingers and under fingernails
• Rinse with warm water
• Pat hands dry, beginning at the wrist and moving down
• If possible turn off water, using a paper towel
• Because of the increased risk of spreading communicable disease on large passenger cruise ships, most of these guidelines are posted in cabins and lavatories on major cruise

See also How to Prevent the Spread of Communicable Disease <http://www.health.ri.gov/disease/communicable/prevent.php>

It has been well established that having too much fat in your diet can cause some significant health problems. This was recently brought home even more forcefully by the American Institute for Cancer Research and the World Cancer Research Fund.

After reviewing a large-scale study, a panel of experts reported that excess body fat increases the risk of cancer of the colon, kidney, pancreas, esophagus and uterus as well as postmenopausal breast cancer. The major culprit seems to be the amount of fat consumed in red meats (beef, pork and lamb). The report found that every 1.7 ounces of processed meat consumed a day increases the risk of colorectal cancer by 21%, and advises limiting red meat to 18 ounces of cooked meat a week. <www.dietandcancerreport.org>

Some of the panel’s recommendations on how to cut cancer risk include:

Body Fatness - Maintaining a health body mass index of 18.5 to 24.9

Physical Activity - Exercising at least 30 minutes a day

Plant Foods - Eating five servings or more of fruits and vegetables a day

Animal Foods - Limiting consumption of red meat to no more than 18onces (cooked) a week and eliminating processed meats such as bacon, ham, sausage and lunchmeat

Alcoholic Drinks - Limiting consumption of alcohol to no more than two drinks a day for men and one for women

Preservation, Processing, Preparation - Limiting consumption of salt and limiting processed foods high in added sugar and fat

< http://www.dietandcancerreport.org/downloads/chapters/chapter_12.pdf>

Using the Body Mass Index (BMI) can give you a pretty good general indication of whether or not you are overweight. It measures your weight in relation to your height, and it is relatively easy to use. You can quickly tell if you fall into a healthy weight, overweight or obese category. You can assess your BMI at the following website <http://www.nhlbisupport.com/bmi/>.

If your BMI is between 18.5 and 24.9, you are considered to have a healthy weight. If your BMI is between 25 and 29.9, you are considered to be overweight. If your BMI is 30 or higher you are considered obese.

These standards have been identified by the Centers for Disease Control and Prevention. < http://www.cdc.gov/nccdphp/dnpa/bmi/adult_BMI/about_adult_BMI.htm# Interpreted >

While the BMI is considered to be a reliable indicator of total body fat, it does have some limitations.  It may overestimate body fat in athletes and others who have  muscular builds. It may also underestimate total body fat in older people and others who have lost muscle mass.

While falling can cause serious health problems for anyone, the consequences of falling are especially troublesome for older adults. Among this age group, falls often result in hip fractures, head trauma and numerous related health problems. In addition, there are approximately 13,700 deaths and 1.8 million people who go to the emergency room due to falls. Treatment of fall-related fractures in the United States costs an estimated $10 billion, and unintentional injury, often caused by falls, is the sixth leading cause of death among people over 65.

While falls can happen anywhere, more than half of all falls happen at home, and people don’t fall just because they get older. There are many things that might make a person more prone to fall. Some of these can include: muscle weakness, poor balance, lack of flexibility and endurance, certain diseases like arthritis and Parkinson’s disease, foot problems, poor eyesight, and certain environmental conditions such as slippery floors, loose rugs, poor lighting.

So what can you do to help reduce your risk of falling? Here are some suggestions:

• Increase your muscle strength through weight-resistance exercises
• Improve your balance by learning and practicing balance exercises, such as Tai Chi
• Increase your endurance by doing exercises that increase your cardio-vascular health, such as walking, jogging, swimming and dancing
• Get your eyes checked regularly
• Make sure your shoes fit properly so that they are not too tight or too loose
• Limit the amount of alcohol you drink - even small amounts can affect your balance and reflexes
• Be extra cautious if you have diseases such as arthritis and Parkinson’s disease - these two diseases can affect your balance and reflexes
• If you have osteoporosis be especially careful - this disease can make the bones more fragile, and even a slight fall can cause serious damage
• Use hand rails when going up or down stairs
• Make sure hazardous locations in your home, such as front and back steps, stairs in the home door sills, are well lit
• Install handrails and grab bars in showers and bath tubs
• Put non-slip strips in showers and bathtubs
• Use non-slip throw rugs in the bathroom and on wooden floors

To learn more about falls and how to prevent them go to NIH Senior Health

at <http://nihseniorhealth.gov/falls/aboutfalls/01.html>

See also MedlinePlus at <http://www.nlm.nih.gov/medlineplus/falls.html>