Ciggies

We all know smoking cigarettes leads to cancers and heart disease. But new research coming out of Kaiser Permanente in Oakland, CA shows smoking in your middle ages leads to:

• 114% increased risk of developing dementia
• 157% increased risk of developing alzheimer's disease
• 172% increased risk of developing vascular dementia

These conditions don't start until later in the smoker's life. In the past, smokers often passed away from other conditions before their brain health could be assessed. Kudos to the researchers for being able to obtain this data!

A quick side note, nicotine from smoking is actually beneficial to individuals with schizophrenia. In 2004 numerous research institutions concluded that nicotine receptors in the brain were stimulated when smoking, and improved the attention and short-term memory of schizophrenics. Upon quitting smoking their cognitive function declined again. Individuals without schizophrenia do not experience these effects.

Microwaves

Microwaving food is a very quick and energy efficient way to heat liquids, warm up leftovers, and prep frozen veggies. But is there any need to be worried about microwave radiation or nutrient degradation?

As long as your microwave seals properly you have nothing to worry about! No radiation remains in the food. Even better, the items you microwave will retain more nutrients than if you had warmed them up in the oven. This is because nutrients degrade the longer they're cooked. Also, some items, like frozen veggies (which can be just as nutritious as fresh veggies), don't require water when cooked in a microwave. This means less nutrients leaching out into the water.

There are just a couple rules to follow when cooking with a microwave:

1. NEVER use any kind of plastic wrap or container in the microwave. Not even if it says microwave safe.

2. Stir food occasionally for even heating and don't overcook. Overcooking zaps the nutrients.

Not all fat is equal

Nature Genetics is about to publish research on the genetics of fat that included a quarter of a million people. The international consortium uncovered 18 new gene sites associated with obesity, adding them to a list of 20 already identified genes. 13 new sites that affect fat distribution were also discovered.

If you just so happen to carry the majority of the 38 variants you will, on average, be 15-20 pounds heavier. This isn't obesity though, just a heavier set person. An obese individual may carry the majority of variants, but almost always there are environmental factors (like poor diet choices) contributing to the weight.

The 13 gene variants for fat distribution control whether you'll be an apple shape (all in your tummy) or a pear shape (hips, butt, and thighs).

If you're an apple shape you'll have more complications associated with your fat, such as type II diabetes, heart disease, and cancer. ACS's Journal of Proteome Research has recently published research that the apron of fat we all have over our lower tummy-greater omentum- isn't just some idle storage unit for excess calories. Apparently, these fat cells secrete hormones and other substances just like our other organs. Scientists were surprised to discover fat cells secreting hormones like leptin, which controls appetite, and adiponectin, which makes the body more sensitive to insulin and and controls blood sugar levels. These are just 2 of the 80 proteins they found in fat cells. Of course, more research is needed to figure out what all these proteins are up to.

As a fellow pear shape, I must admit the lower risk of disease is no consolation when I get dressed everyday. But as a woman, I just have to accept my body puts fat there for a specific reason; baby, spawn, whatever you'd like to call it. If your a women, 7 of the 13 fat distributing gene variants have a much stronger effect on you than men.

Genes don't have the final say in someone being overweight. That excuse will only work for a small, small percent of the population. For the majority of us, it's a combo of our genes and diet. Since we can't modify our genes yet, that only leaves one other option.

The dirty dozen

My wallet and I understand purchasing organic fruits and veggies can simply be too expensive. But it doesn't have to be an all-or-none decision. With a little knowledge, you can decide which pieces of produce you should buy organic, and which ones you can let slide.

I'd be a bad health advocate if I didn't start off by saying (1) it's always best to buy local and in season, and (2) buying organic is also much better for the environment and, therefore, better for everyone.

The Environmental Working Group tested 49 of the most commonly eaten fruits and veggies-conventionally grown- to see how much pesticide residue they contained. All the produce was washed and peeled (if normally consumed this way) before testing began. This little table identifies those with the highest and lowest pesticide content. You can see how all 49 produce items ranked here.

The EWG reported that people who eat their 5 a day from the dirty dozen list consume an average of 10 pesticides a day. If eaten from the clean fifteen list you only take in an average of 2 pesticides a day.

Don't know why you should care about pesticides? This page helps break down why.

By the way, peeling conventional produce helps reduce pesticide residue, but takes away valuable nutrients.

Cancer and deodorant/antiperspirants

In my house the idea that deodorant/antiperspirant causes cancer has been debated for several years. My opponent says wearing deodorant daily is toxic to the body and will inevitably give me cancer. I say, if I don't wear deodorant daily he, and everyone else, wouldn't hang around long enough to have this discussion with me.

Obviously, an online search can turn up any answer you want to hear. So I chose to trust the National Cancer Institute (associated with the National Institutes of Health) for accurate information. The conclusion? "Researchers are not aware of any conclusive evidence linking the use of underarm antiperspirants or deodorants and the subsequent development of breast cancer...More research is needed to specifically examine whether the use of deodorants or antiperspirants can cause the buildup of parabens and aluminum-based compounds in breast tissue...research is also necessary to determine whether these chemicals can either alter the DNA in some cells or cause other breast cell changes...".

Not exactly the definitive answer I was looking for...

So what have the most recent studies taught us?

1. 2002- This study looked at women who reported shaving their underarms and using a deodorant/antiperspirant. They interviewed 813 women with breast cancer and 793 women with no history of breast cancer. Results? No increased risk for breast cancer with these habits.

2. 2003- This study examined the frequency of underarm shaving and deodorant/antiperspirant use among 437 breast cancer survivors. They concluded that women who shave and use these products more frequently, and/or began to do so at a younger age were diagnosed with breast cancer at a younger age. However, this does not demonstrate a link between these habits and cancer. Genetics could be a large factor and was not included in this study.

3. 2006- Researchers examined deodorant/antiperspirant use and other factors among 54 women with breast cancer and 50 without. They concluded no association between cancer and antiperspirants, but reported family history and use of oral contraceptives as increasing the risk of breast cancer.

Pretty much everything we do and everything surrounding us causes cancer. At this point, deodorant is at the bottom of my list of things to avoid. And I'd appreciate if other people didn't avoid it as well.

12 essential talking points for the deodorant enthusiast!

Monumental trial about to begin

Our FDA has approved the first trial using human embryonic stem cells to treat people with spinal cord injuries. Cells will be coaxed into becoming nerve cells, then injected into the spinal cords of recently injured patients. Results will take years to obtain, but hopefully will be very well worth it!

More on those sparkly, tasty granules

Last post I mentioned how American's eat WAY too much sugar and where the excess amounts come from. I know everyone understands sugar is bad for them, but I really want to lay out why. These facts can be hard to forget when there's a gallon of ice cream in your freezer, or your Fiancé offers to grab you a donut on his way home...

1. When you eat a dose of sugar (bottle of coke, candy bar) it messes with your immune system for the next couple of hours. Your body will be operating at a disadvantage and can't properly handle challenges thrown at it.

2. Sugar promotes inflammation, part of an immune response. Inflammation is not necessarily a bad thing, but having regular excess inflammation leads to the aging of cells and disease (heart disease, cancer, diabetes, osteoporosis, etc.).

3. Sugar suppresses your release of human growth hormone. This isn't just for the kiddies, it's actually a big deal for adults too. If you want to slow down your aging process you need to have a good, natural supply of human growth hormone. Of course, you also need to exercise, eat in moderation, and manage your stress.

4. Sugar promotes glycation, which can be likened to a fraternity's last party of the semester. Sugar molecules enter your bloodstream and hook up with the first fat or protein molecules they can find. Then, these glycated molecules go around smashing everything in site and dropping their garbage everywhere- they produce toxins called advanced glycation end products. These toxins essentially throw the aging process into fast forward.

5. Think of your insulin levels! With an influx of sugar your pancreas cranks out insulin to handle the molecules. Once the sugar is handled, your insulin production drops back down to normal levels. But if you are constantly calling for more insulin your pancreas could tell you to screw off, i.e. diabetes. Not to mention that all those occasions of high insulin levels damages other organs and makes you age quicker!

6. Sugar messes with your mineral levels. It can cause chromium and copper deficiencies as well as inhibit your absorption of calcium and magnesium.

7. Sugar feeds cancer cells within the breast, ovaries, prostate, rectum, pancreas, biliary tract, lung, gallbladder, and stomach. Research completed a couple months ago has gone one step further, linking high fructose corn syrup and pancreatic cancer.

8. Sugar can weaken eyesight.

9. Tooth decay and periodontal disease!

10. Sugar causes a loss of tissue elasticity and function in areas like the lining of your capillaries, and the collagen that keeps your skin looking youthful.

I could honestly go on and on with other findings, but it's just too depressing for me. None of us will stop eating sugar, and we don't have to, but we need to be more mindful of how much we take in. For individuals of normal weight it's suggested we only take in 10% of our daily calories in sugar ( that's about 50 grams or a 20 oz. coke). If you're overweight or at risk for heart disease and diabetes you should really only take in 5%.

Sugar

Sugar reigns supreme over fat in the downfall of human diets. The medical community agrees it's the prime reason for obesity and disease.

The most recent data put out by the National Cancer Institute shows the average American eats twice their daily allowance of sugar. They even broke down the percentage that various foods add sugar to a person's diet.

Seems to me if we're mindful of our soda, sports drink, and juice consumption we could be in much better shape!

Overweight and on oral contraceptives

Researchers at the New York-Presbyterian Hospital/Columbia University Medical Center have recently completed a study on birth control effectiveness in overweight and obese women. They found there's nothing to worry about!

150 women of all sizes on both high dose and low dose oral contraceptives were followed. They had ultrasounds and blood tests to determine if their ovulation was suppressed. 3 of the 96 "normal weight" women ovulated, and 1 of the 54 "overweight/obese" women ovulated. And, they found that a higher dose pill isn't any more effective than a low does pill in overweight women.

When taken at the same time everyday, women of all sizes should have a failure rate of only 0.3%. (Of course, most women use it with a more "carefree" attitude, raising the failure rate up to 8%!)

Phosphates

A study was just published (Journal of Cancer Prevention Research) suggesting a link between high dietary phosphate intake and skin cancer. An overabundance of phosphate has already been correlated with lung cancer and the breakdown of bone within mice.

Technically, phosphate is good for us. It creates the physical support for our bones, it's the chemical backbone of DNA, and it's bond provides energy to cells (ATP- adenosine triphosphate). Additionally, many oncogenes, the motors driving cancer cells to divide, are regulatory enzymes that attach phosphate to other proteins. Depending on the protein, phosphate will either turn up or turn down their activity level. For example, in the presence of high phosphate levels bone cells divide more quickly and produce more osteopontin, a protein linked to the breakdown of bone, and other cancer-related proteins.

So how are Americans taking in 1,334 mg of phosphate when an adult daily allowance is recommended at 700 mg? It's in all the stuff that tastes good! Soft drinks (esp. cola), fruit syrup drinks, candy, ice cream, cookies and cakes meant to have a shelf life, processed cheese, frozen pizzas, and processed meat (hot dogs, deli meat). Phosphate is also found in whole foods like dairy, meat, fish, and legumes.

Don't worry about getting too much phosphate from whole foods, the effects are balanced by the presence of other minerals and nutrients. However, if your diet is heavy in soda and processed foods you're at risk for being fat, having osteoporosis, and now possibly getting cancer.