Isn’t it funny how life’s twists and turns are much like currents of unexpected change? Life is filled with thrills, excitement, disappointment, calm, and chaos that really weren’t meant for the faint of heart. The best part of life is that it comes with an abundance of choices; however, life also has no warranties, no guarantees, no expiration date, and no return policy. Some of life’s choices are simple with few consequences; others are complex and can bring about chaos.
Part of life’s chaos is fueled by the never-ending information that bombards us daily. Thousands of cancer treatment and prevention studies have been done and many more are currently underway. But what do we know and how do we bring calm to the chaos of information?
According to the National Cancer Institute, 30% of cancers are due to tobacco use. By now we know that smoking is the nemesis of good health. But, we may not realize how the foods we consume contribute to as many as 60% of all cancers. What about obesity? In recent years obesity has been recognized as a significant cancer risk. These factors—smoking and obesity—bring validity to the theory that 80% of cancers may be preventable. If smoking is linked to lung cancer and obesity is linked to breast, esophageal, pancreatic, colorectal, endometrial, and kidney cancers, then it is easy to see how lifestyle choices affect our overall health.
Today the old saying, “you are what you eat,” could not be truer. With fast food restaurants increasing in record numbers, so are our waistlines. We live in an era of fast, convenient, and disposable food—the result is that two thirds of us are considered obese. The number one killer in America is heart disease; cancer is number two. Obviously, diets consisting of high fat, red meats, and dairy products are associated with many health problems ranging from heart disease to prostate cancer.
So, does everything cause cancer? You may be surprised to learn the answer is no. The things that are good for us may also protect our health; they are nature’s fast foods: fruits and vegetables. Bananas, apples, and oranges come in nature’s own value pack—ready to eat and full of nourishment; plus their natural packaging is biodegradable.
Cancer-preventing and heart healthy foods include the following: 1) vegetables–sweet potatoes, carrots, broccoli, spinach, and asparagus; 2) fruits–strawberries, kiwi, melon, bananas, and apples; 3) whole grains–breads, cereal, oatmeal, pasta, and brown rice; and 4) legumes–beans, peas, and lentils. In multiple studies, cruciferous vegetables have been shown to have the most powerful anticancer properties of all foods. Cruciferous vegetables include kale, cabbage, brussels sprouts, broccoli, cauliflower, turnips, and radishes.
I recommend limiting fatty foods, red meats, and processed foods. The more natural and closer you are to the way nature prepared it, the better it is for you. The National Cancer Institute recommends nine servings of fruit and vegetables per day. I think we need to consume at least six servings of fresh fruit and eight servings of fresh vegetables for better health. Be mindful of the cruciferous vegetables and incorporate at least two into your daily diet. Please discuss any diet and exercise modifications with your healthcare provider or pharmacist before making any changes.
I believe a healthier life can be achieved in part by the choices we make. Plan for the unexpected and protect your health. Life is about choices; what we eat and drink is how we live.
Howard Baker, RN BSN
For questions, comments, or suggestions on topics you want to read about please email me at: howard@howardsbaker.com
Wednesday, October 28, 2009
Tuesday, October 20, 2009
Halloween's Lucky 13 to Safety
The thought of Halloween fills my head with mysterious haint tales and russet leaves blowing across a path, with the eerie sights of carved pumpkins glowing in a mist of flickering light. Halloween is filled with ghosts and goblins running amuck in search of tricks and treats. The fall air fills with sounds of mischievous giggles and laughter as they mix with the smell of scorching pumpkins on a cool, crisp night. Ooh, the magic of Halloween! Suddenly, giggles and laughter cease when a child lies motionless on the cold, dark pavement—the result of an accident caused by a Halloween distraction. Had I only changed one thing—giggles and laughter would still fill the night.
Halloween safety is a must and we all play an important role in keeping ghosts and goblins safe. Use the Halloween Lucky 13 steps to a safer and happier Halloween:
1). Swords, knives, and similar costume accessories should be short, soft, blunt, and flexible to prevent injury.
2). Costumes should be well fitted to avoid trips and falls. Masks should not block vision or impair hearing. Consider a cosmetic mask instead of a loose-fitting mask that could restrict breathing or vision. Always test make-up in a small area first for sensitivity and irritation. Remove all make-up before bedtime to prevent skin and eye irritations.
3). Make sure costumes are made of flame-resistant material and stay clear of lit candles and bulbs. Review the “Stop-Drop-Roll” technique in case clothes catch on fire.
4). Fasten reflective tape to costumes and bags to help drivers see trick-or-treaters.
5). Carry a flashlight to aid your vision; the light will also help others to see you.
6). Avoid trick-or-treating alone. Walk in small groups or with a trusted adult.
7). Walk on sidewalks or the far edge of the road, facing traffic.
8). Use designated crosswalks and look both ways before crossing. Avoid running out from between parked cars and driveways.
9). WALK—don’t run—from house to house; avoid running across lawns where ornaments or furniture may present unforeseen dangers.
10). Choose safe houses for trick-or-treating; children should not enter any home or apartment unless they are accompanied by a trusted adult.
11). Eat only factory-wrapped treats. Avoid eating homemade treats unless you know the cook well.
12). Warn children not to eat treats before an adult has carefully examined them for evidence of tampering and/or choking hazards. Limit the amount of treats that are eaten.
13). When possible, wear brightly colored costumes to increase visibility.
The 13 steps to a safer Halloween aren’t just for children. Adults face the same visibility hazards as children; therefore, as you head out to Halloween parties to enjoy the festivities, be sure to apply the same rules. Drivers, please slow down and look out for ghosts and goblins of all ages. The Centers for Disease Control and Prevention report that children, ages 5 to 14, are four times more likely to sustain pedestrian injuries on Halloween between the hours of 4 p.m. and 10 p.m. than on any other night of the year.
Keep your eyes on the path ahead and your ears tuned to the giggles and laughter as you watch and listen to the traditions of Halloween. Enjoy the sights and smells of carved pumpkins while ghosts and goblins trick-or-treat. As quickly as a candle flickers in the night, Halloween’s distractions could end a life.
Howard Baker, RN BSN
For questions, comments, or suggestions on topics you want to read about please email me at: howard@howardsbaker.com
Halloween safety is a must and we all play an important role in keeping ghosts and goblins safe. Use the Halloween Lucky 13 steps to a safer and happier Halloween:
1). Swords, knives, and similar costume accessories should be short, soft, blunt, and flexible to prevent injury.
2). Costumes should be well fitted to avoid trips and falls. Masks should not block vision or impair hearing. Consider a cosmetic mask instead of a loose-fitting mask that could restrict breathing or vision. Always test make-up in a small area first for sensitivity and irritation. Remove all make-up before bedtime to prevent skin and eye irritations.
3). Make sure costumes are made of flame-resistant material and stay clear of lit candles and bulbs. Review the “Stop-Drop-Roll” technique in case clothes catch on fire.
4). Fasten reflective tape to costumes and bags to help drivers see trick-or-treaters.
5). Carry a flashlight to aid your vision; the light will also help others to see you.
6). Avoid trick-or-treating alone. Walk in small groups or with a trusted adult.
7). Walk on sidewalks or the far edge of the road, facing traffic.
8). Use designated crosswalks and look both ways before crossing. Avoid running out from between parked cars and driveways.
9). WALK—don’t run—from house to house; avoid running across lawns where ornaments or furniture may present unforeseen dangers.
10). Choose safe houses for trick-or-treating; children should not enter any home or apartment unless they are accompanied by a trusted adult.
11). Eat only factory-wrapped treats. Avoid eating homemade treats unless you know the cook well.
12). Warn children not to eat treats before an adult has carefully examined them for evidence of tampering and/or choking hazards. Limit the amount of treats that are eaten.
13). When possible, wear brightly colored costumes to increase visibility.
The 13 steps to a safer Halloween aren’t just for children. Adults face the same visibility hazards as children; therefore, as you head out to Halloween parties to enjoy the festivities, be sure to apply the same rules. Drivers, please slow down and look out for ghosts and goblins of all ages. The Centers for Disease Control and Prevention report that children, ages 5 to 14, are four times more likely to sustain pedestrian injuries on Halloween between the hours of 4 p.m. and 10 p.m. than on any other night of the year.
Keep your eyes on the path ahead and your ears tuned to the giggles and laughter as you watch and listen to the traditions of Halloween. Enjoy the sights and smells of carved pumpkins while ghosts and goblins trick-or-treat. As quickly as a candle flickers in the night, Halloween’s distractions could end a life.
Howard Baker, RN BSN
For questions, comments, or suggestions on topics you want to read about please email me at: howard@howardsbaker.com
Friday, October 9, 2009
Vitamin D: the Fountain of Life?
In June I wrote a column titled “My Mom’s a Guinea Pig,” which sparked a lot of interest on the subject of vitamin D. You may recall that we were going to have baseline lab work done to find out my mom’s vitamin D level. While we were at it, we went ahead and had her vitamin B12 level checked. The baseline laboratory results were as follows: the vitamin B12 level was 232 pg/ml and the vitamin D level was 14.5 ng/ml. What does all this mean? Well, although the vitamin B12 at 232 was on the low end of the normal range of 208 to 963 pg/ml, the vitamin D level at 14.5 was well below the recommendation of 50 to 70 ng/ml for optimum health. As I always advise before starting any supplement or over-the-counter medication, we discussed our plan with her healthcare provider. My mom began a weekly regimen of prescription strength vitamin D at 50,000 IUs and a vitamin B12 injection of 1,000 mcg.
Within three weeks the “Guinea Pig” had more energy and a greater feeling of well being. In the ninth and tenth weeks, the “Guinea Pig” continued to feel stronger and noticed her fingernail beds were brighter and healthier looking. After ninety days the laboratory tests were repeated; noticeable improvements without adverse side effects were as follows: the vitamin B12 level increased to 544 pg/ml and the vitamin D increased to 34.4 ng/ml. Not bad for a 90-day trial.
So, who is at risk for vitamin D deficiency? Infants exclusively breastfed, older adults, those with malabsorption disorders, surgical gastric bypass recipients, people with darker skin colors, and pregnant women are at risk. Signs and symptoms of vitamin D deficiency are muscle pain, lower immunity, weak bones and fractures, low energy and fatigue, depression, mood swings, and sleep irregularities.
Sources of vitamin D include sunshine, fortified foods such as milk and orange juice, cod liver oil, salmon, egg yolks, and beef liver. You could eat enough of these foods to get the recommended 2,000 IUs per day, but who would want to? You would have to eat about 100 egg yolks or drink about 20 cups of milk per day. During the summer months, an excellent source of vitamin D is sunshine— delivering 20,000 IUs every 30 minutes of full sun exposure. However, excessive sun exposure increases an individual’s risk for certain types of skin cancer while accelerating aging of the skin.
While healthcare professionals have warned and educated the public about the risk and dangers of sun exposure, they have noticed dramatic increases in breast and colorectal cancer, prostate cancer, type 1 diabetes, asthma, the common cold, and influenza. Is vitamin D a cure all? The research has shown great promise and improvements in hypertension, cardiovascular disease, stroke, multiple sclerosis, obesity, seasonal affective disorder, depression, PMS, and osteoporosis. All of the benefits of vitamin D are still being examined; what we do know is that vitamin D is essential to a strong immune system.
I recommend having your vitamin D level checked as well as having a discussion with your healthcare provider or pharmacist before taking any supplement or over-the-counter medication. A safe and effective dose of vitamin D is 2,000 IUs daily.
As for “My Mom the Guinea Pig,” she is happier, stronger, and feeling better than she has in years. During this flu season, I personally want all the protection I can get, so I am taking my vitamin D every day. For free consumer health information on vitamin D and other health related topics, call my friends at the Preston Medical Library at 865-305-9525 or write to them at library@utmck.edu. Vitamin D might not be a cure all, but I believe it’s a link to better health.
Howard Baker, RN BSN
For questions, comments, or suggestions on topics you want to read about, please email me at: howard@howardsbaker.com
Within three weeks the “Guinea Pig” had more energy and a greater feeling of well being. In the ninth and tenth weeks, the “Guinea Pig” continued to feel stronger and noticed her fingernail beds were brighter and healthier looking. After ninety days the laboratory tests were repeated; noticeable improvements without adverse side effects were as follows: the vitamin B12 level increased to 544 pg/ml and the vitamin D increased to 34.4 ng/ml. Not bad for a 90-day trial.
So, who is at risk for vitamin D deficiency? Infants exclusively breastfed, older adults, those with malabsorption disorders, surgical gastric bypass recipients, people with darker skin colors, and pregnant women are at risk. Signs and symptoms of vitamin D deficiency are muscle pain, lower immunity, weak bones and fractures, low energy and fatigue, depression, mood swings, and sleep irregularities.
Sources of vitamin D include sunshine, fortified foods such as milk and orange juice, cod liver oil, salmon, egg yolks, and beef liver. You could eat enough of these foods to get the recommended 2,000 IUs per day, but who would want to? You would have to eat about 100 egg yolks or drink about 20 cups of milk per day. During the summer months, an excellent source of vitamin D is sunshine— delivering 20,000 IUs every 30 minutes of full sun exposure. However, excessive sun exposure increases an individual’s risk for certain types of skin cancer while accelerating aging of the skin.
While healthcare professionals have warned and educated the public about the risk and dangers of sun exposure, they have noticed dramatic increases in breast and colorectal cancer, prostate cancer, type 1 diabetes, asthma, the common cold, and influenza. Is vitamin D a cure all? The research has shown great promise and improvements in hypertension, cardiovascular disease, stroke, multiple sclerosis, obesity, seasonal affective disorder, depression, PMS, and osteoporosis. All of the benefits of vitamin D are still being examined; what we do know is that vitamin D is essential to a strong immune system.
I recommend having your vitamin D level checked as well as having a discussion with your healthcare provider or pharmacist before taking any supplement or over-the-counter medication. A safe and effective dose of vitamin D is 2,000 IUs daily.
As for “My Mom the Guinea Pig,” she is happier, stronger, and feeling better than she has in years. During this flu season, I personally want all the protection I can get, so I am taking my vitamin D every day. For free consumer health information on vitamin D and other health related topics, call my friends at the Preston Medical Library at 865-305-9525 or write to them at library@utmck.edu. Vitamin D might not be a cure all, but I believe it’s a link to better health.
Howard Baker, RN BSN
For questions, comments, or suggestions on topics you want to read about, please email me at: howard@howardsbaker.com
Saturday, October 3, 2009
The Mighty Cranberry
A few weeks ago my parents and a couple of their friends set out for an adventurous senior vacation to Wisconsin. Like any good son, I had all the usual qualms as my mind reeled with visions of my parents speeding through Chicago toward the Wisconsin Dells. As my parents, who were smiling and waving, backed out of the driveway, questions of doom took hold of me. Do they have their eye glasses, medications, koozie cups, sunglasses, and road maps with rest areas clearly marked? I suddenly felt the jolt of role reversal and saw myself in my parents’ place on the day I backed out of the driveway for my first solo drive to town.
One of the adventures that my parents enjoyed was the cranberry festival in Warrens, Wisconsin, where my mother fell in love with the mighty cranberry. So, I set out to do a little research on this jewel of a berry, and here is what I found. Cranberries are associated with myths and facts about their potential health benefits. What we do know is that the cranberry is high in fiber, and rich in vitamin C and potassium. Also, it is a potent antioxidant that eradicates free radicals in the body.
The cranberry has shown promise in reducing the H. Pylori bacteria’s ability to live in the stomach and cause ulcers. There are many studies with combined evidence on the cranberry’s ability to prevent urinary tract infections; however, it is important to point out that while cranberries may be helpful when used in combination with other therapies such as antibiotics, cranberries may not be effective when used alone. The mighty cranberry also shows promise for helping inflammatory conditions, gingivitis, high cholesterol, influenza, wound care, Alzheimer’s disease, ischemic stroke, cancer, and heart disease.
Arguably, more research is needed on the health benefits of the cranberry, but preliminary studies have already shown promise in the prevention of cancer, kidney stones, and the reduction of dental plaque and cardiovascular disease. The list of potential benefits seems to be endless, but my favorites are the cranberry’s ability to improve memory and to reduce urine odor associated with bladder incontinence.
So, how many cranberries do you need to consume for better health? Well, I am glad you asked! The mighty cranberries are loaded with nutrients, and you might be surprised to learn what a punch they pack. The daily recommendations are very doable: one half cup of fresh berries (or about 2 ounces of dried berries); or 6 ounces of pure cranberry juice, available in health food stores. Ocean Spray® brand cranberry cocktail may be used, but you will need to consume 10 to 12 ounces per day to get the same effect that pure cranberry juice provides. If using 6 ounces of pure juice, I recommend mixing it with sparkling water and adding natural honey for a more refreshing drink. Cranberry supplements are also available from health food stores and pharmacies, but why rob yourself of the taste treat that this natural food offers. Regardless of which product you choose, you can rest assured that you are one step closer to better health.
During Thanksgiving in the 1620s, the Native Americans introduced the Pilgrims to the cranberry; since then, we have continued the tradition of including cranberries in that holiday meal. For centuries Native Americans have understood the healing power of the cranberry, and as usual, it has taken the rest of us a little longer to catch up.
As in all adventures, we learn something and bring a piece of the adventure back with us. My mom really fell in love with the mighty cranberry. She brought back cranberries in forms I never thought of: cranberry syrup, pancakes, wine, jam, candy, salsa, relish, and cranberries sweetened with orange zest. Head out on an adventure to better health and explore the wonderful flavors of the cranberry all over again. You might be surprised how good the cranberry is for you, but once you bite into a cranberry sweetened with orange zest—your taste buds explode with excitement as you are overcome with the taste of good health.
Howard Baker, RN BSN
For questions, comments, or suggestions on topics you want to read about, please email me at: howard@howardsbaker.com
One of the adventures that my parents enjoyed was the cranberry festival in Warrens, Wisconsin, where my mother fell in love with the mighty cranberry. So, I set out to do a little research on this jewel of a berry, and here is what I found. Cranberries are associated with myths and facts about their potential health benefits. What we do know is that the cranberry is high in fiber, and rich in vitamin C and potassium. Also, it is a potent antioxidant that eradicates free radicals in the body.
The cranberry has shown promise in reducing the H. Pylori bacteria’s ability to live in the stomach and cause ulcers. There are many studies with combined evidence on the cranberry’s ability to prevent urinary tract infections; however, it is important to point out that while cranberries may be helpful when used in combination with other therapies such as antibiotics, cranberries may not be effective when used alone. The mighty cranberry also shows promise for helping inflammatory conditions, gingivitis, high cholesterol, influenza, wound care, Alzheimer’s disease, ischemic stroke, cancer, and heart disease.
Arguably, more research is needed on the health benefits of the cranberry, but preliminary studies have already shown promise in the prevention of cancer, kidney stones, and the reduction of dental plaque and cardiovascular disease. The list of potential benefits seems to be endless, but my favorites are the cranberry’s ability to improve memory and to reduce urine odor associated with bladder incontinence.
So, how many cranberries do you need to consume for better health? Well, I am glad you asked! The mighty cranberries are loaded with nutrients, and you might be surprised to learn what a punch they pack. The daily recommendations are very doable: one half cup of fresh berries (or about 2 ounces of dried berries); or 6 ounces of pure cranberry juice, available in health food stores. Ocean Spray® brand cranberry cocktail may be used, but you will need to consume 10 to 12 ounces per day to get the same effect that pure cranberry juice provides. If using 6 ounces of pure juice, I recommend mixing it with sparkling water and adding natural honey for a more refreshing drink. Cranberry supplements are also available from health food stores and pharmacies, but why rob yourself of the taste treat that this natural food offers. Regardless of which product you choose, you can rest assured that you are one step closer to better health.
During Thanksgiving in the 1620s, the Native Americans introduced the Pilgrims to the cranberry; since then, we have continued the tradition of including cranberries in that holiday meal. For centuries Native Americans have understood the healing power of the cranberry, and as usual, it has taken the rest of us a little longer to catch up.
As in all adventures, we learn something and bring a piece of the adventure back with us. My mom really fell in love with the mighty cranberry. She brought back cranberries in forms I never thought of: cranberry syrup, pancakes, wine, jam, candy, salsa, relish, and cranberries sweetened with orange zest. Head out on an adventure to better health and explore the wonderful flavors of the cranberry all over again. You might be surprised how good the cranberry is for you, but once you bite into a cranberry sweetened with orange zest—your taste buds explode with excitement as you are overcome with the taste of good health.
Howard Baker, RN BSN
For questions, comments, or suggestions on topics you want to read about, please email me at: howard@howardsbaker.com
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