Health in a Heartbeat

So your daughter wants to don a colorful outfit, grab some pom-poms and join her pals on a cheerleading squad. You’re cool with that. At least it’s safer than soccer, basketball or hockey. But wait … maybe it’s not. Cheerleading isn’t the simple ‘rah-rah!’ activity that most people think. With everything from tumbling to big group stunts woven into routines, there’s plenty of potential for accidents. The number of cheerleading injuries seen yearly in emergency rooms increased more than four-fold between 1980 and 2007, according to the U.S. Consumer Product Safety Commission. From 2003 to 2009, cheerleading annually caused about five catastrophic injuries in the U.S. … those leading to permanent brain damage, paralysis or death. Take the number of participants into account, and cheerleading has a higher rate of serious injury than any other high school girls’ sport. The American Academy of Pediatrics has noticed. The group recommends cheerleading be officially recognized as a sport. Currently, 29 states categorize it that way, but the rest, and the National Collegiate Athletic Association, do not. Recognizing cheerleading as a sport allows regulators to enforce standards for facilities, coaches’ qualifications, medical screening and the way cheering skills are performed. They also can require conditioning and strength training, plus access to medical care and athletic trainers. All theSse factors may help reduce injuries. Cheerleading programs can vary greatly in practices. Visit the website of the American Association of Cheerleading Coaches and Administrators to see if a coach is certified and trained in safety. While you’re there, brush up on basic safety rules and check to see if the squad complies. Then you can decide if cheering is the sport for your son or daughter.  

Acupuncture seems counterintuitive to most westerners. How on earth does sticking needles in somebody actually make them feel better? Scientists say a recent discovery may shed new light on this centuries-old practice. For the uninitiated, acupuncture is the practice of inserting the tips of needles into the body to either relieve pain or promote good health. It was first developed by the Chinese, and may have been used as early as sixteen-hundred B.C. But the real question is, why would this work? Researchers working with mice may have found a clue. They located a molecule called adenosine [ad-ah-NO-seen] that appears to be involved in creating the physical effects of acupuncture. Not only does adenosine help regulate sleep and act as an anti-inflammatory agent, it also a natural painkiller. The body develops more of it after an injury because it quiets the nerve endings that transmit pain to the brain. To test the theory, researchers at the University of Rochester performed an experiment on mice that were experiencing discomfort in one paw. Each mouse received a thirty-minute acupuncture treatment near the knee. They found that mice experienced a dramatic drop in pain. The researchers also found the amount of adenosine in the tissue near the needles increased twenty-four times. To further bolster their conclusion, the researchers also tested the effects of a cancer drug that makes it harder for tissue to dispel adenosine. They found the drug improved the effects of the acupuncture treatment. While the ancient Chinese say acupuncture works because it improves flow and modern researchers claim it boosts this natural painkiller, they both agree on one thing: Sticking needles in your body isn’t as crazy as it seems, as long as it’s handled by an expert!  

The scene is a familiar one across the country — 12 chairs arranged in a circle. Adults with addictions or compulsive disorders band together as they seek support and understanding in what are commonly known as 12-step programs. While the substance abuse or behavioral challenges might differ, most of the programs stress the same methods for recovery and are based on Alcoholics Anonymous. Founded in 1939, AA was the first program of its kind. The exact reasons for these programs' successes have not been positively identified, however, studies have shown the system is beneficial and millions of adults have kicked their habits because they adhered to the methodology. Now, research shows the programs are also well suited to adolescents, especially in today's economic environment. In fact, a new study examining medical costs seems to indicate that these programs are working well for teens. The study was specifically conducted to determine the costs associated with adolescents participating in 12-step-like programs. For seven years, investigators followed more than 400 teens ages 13 to 18 who were active participants in 12-step programs for either drug or alcohol addiction. Analysis of their health records showed that for each 12-step meeting the teen attended, medical costs for that child were reduced by almost 5 percent. That’s equivalent to saving 145 dollars a year for hospital inpatient stays, psychiatric visits and substance abuse treatment. And if health care costs were down, it means the teens were healthier and improving. The investigators did note that while the programs provide for solid therapy, traditional medical and psychiatric services should not be ignored. Also, continued involvement in the 12-step program is important, so make sure to stick with it.  

Bring on the marinara, sundried tomatoes and caprese salad: The latest research shows the almighty tomato packs a punch when it comes to preventing strokes, thanks to an antioxidant called lycopene (LIE-co-peen), commonly found in tomatoes. A study published in the journal Neurology found that men with the highest levels of lycopene in their blood had a 55 percent reduced risk of having a stroke. The benefit was even better for strokes caused by blood clots in the brain, called ischemic strokes. Men with the highest lycopene levels were 59 percent less likely to suffer an ischemic stroke. This is not the first study to suggest almighty lycopene can combat cancer. Other studies have found cooked tomatoes pack more of a punch than raw tomatoes or tomato juice. But Italy’s favorite vegetable isn’t the only food with a lot of lycopene. It can also be found in pink grapefruit, watermelon and guava. According to a study published in the American Journal of Clinical Nutrition, another powerful stroke-slaying mineral is magnesium. The study found that every additional 100 milligrams of magnesium a person consumed each day reduced their risk for ischemic stroke by 9 percent. Ischemic stroke is the most common type of stroke in older people. Magnesium can be found in whole grain products, like oatmeal, beans, nuts and green leafy vegetables. Even your location can make a difference; one study found that people who lived in areas with less than average sun exposure had a 60 percent increased stroke risk. But there’s no better stroke prevention measure than simply eating well, getting regular exercise, limiting alcohol and avoiding smoking. Eat a diet rich with fruits and vegetables, adding tomatoes in the mix regularly, and you’re off to a healthy stroke-preventing start.  

Are mammograms and the increase in thyroid cancer linked? Medical experts say no and are worried the false rumors linking breast imaging with thyroid cancer could keep women from getting a mammogram, which has saved millions of lives over the past 20 years. According to the American Thyroid Association, routine X-ray exposure such as dental X-rays, chest X-rays and mammograms have not been shown to cause thyroid cancer. Some people advocate wearing a thyroid shield during mammograms, but many experts say this protective gear can actually compromise optimal imaging. The shield can slip down into the field of view of a mammogram and block some of the breast tissue, requiring the mammogram to be repeated. Researchers from Harvard Medical School and Massachusetts General Hospital say there is no risk to the thyroid during a mammogram. Radiation that may reach the thyroid during a mammogram is equivalent to 30 minutes of naturally occurring background radiation that people get from the environment. It’s true that the number of thyroid cancer cases for both men and women is increasing at a rate faster than for other types of cancer, but the reason for this is unclear. Thyroid cancer is more common in people who have a history of exposure to high doses of radiation, have a family history of thyroid cancer and are over age 40. But deaths from breast cancer are decreasing, and many experts credit this drop to mammograms. Mammography screenings began at the national level in the mid-1980s and the number of breast cancer deaths has dropped by more than 30 percent since 1990. So women, don’t believe the hype. Continue getting your annual mammogram — your thyroid won’t mind a bit.  

Need a quick hit of sugar to get you through that mid-afternoon meeting or help you decipher that budget report? Maybe you need some extra iron will just to resist having one more chocolate chip cookie? Simply take a swig of sugary soda, swish it around in your mouth … then spit it out. A new study published in the journal Personality and Social Psychology Bulletin says that’s all it takes to boost self-control and willpower. It takes a lot of energy to control impulses, and just like a muscle, willpower can get worn out. The brain relies on glucose to stay sharp and engaged, but can just a taste do the trick? Researchers at Curtin University in Western Australia wanted to know. So they had two groups of people swish either a sugary or artificially sweetened drink, then perform a tedious task like a word puzzle. Those who swished the sugary stuff performed better in all tasks compared with those who sipped the fake confection. Sugar can have a placebo effect on the brain and trick it into thinking it’s actually getting glucose, much like just smelling coffee can make you feel more alert. To put this finding into practice, try swishing some soda to get the juices flowing. Alternately, you can pop a piece of gum or candy … but then you’d ingest sugar. And if you overdo it on sugar, it can have the opposite effect and impair memory. Another way to boost brain activity is to start the day right with breakfast. Studies show that eating breakfast could improve short-term memory and attention. Furthermore, students who eat breakfast tend to perform significantly better than those who don’t. Now that’s a smart choice. Blueberries, avocados and salmon are known to boost brainpower. Also, avoid overeating. Food comas are a surefire concentration killer.  

It’s been well established that secondhand smoke can be just as detrimental as lighting up yourself. And you’ve heard that stress can increase the risk for obesity … but did you know your stress can actually have secondhand health effects on others — namely, your children? New research published in Pediatrics shows that tense parents tend to raise more obese children. In fact, according to the study, the more stress parents report, the more likely their offspring are to be overweight or obese. For one, the drive-through window is like a siren song for stressed-out parents. When the alternative is chopping, dicing, sautéing and steaming after a long day at work, what the study calls “haphazard meal planning” sounds much more appealing, especially when dollars are scarce. The good news is stress did not seem to affect how many fruits and vegetables children ate or how active they were. Aside from skipping fast food, another solution for the whole family is for parents to strike stress itself and take time to wind down at the end of a long day. It starts with adequate sleep, which can make a dynamic difference — sleep deprivation slows metabolism and erodes willpower to resist poor food choices. If your little one overhears an argument between you and your spouse, remind them that everyone argues sometime. Be sure to build breaks and downtime into your daily routine, even if it’s just 10 minutes of flipping through a magazine or taking a stroll around the block. Modeling mellow behavior can teach kids to handle life’s little molehills more effectively. Try and stick to a structured schedule as much as possible and eat dinner together as a family. This habit alone is known to make kids happier and eat healthier. With a little practice, stress can be downsized — and so can your kids.  

Before reaching for that second or third dinner roll, consider this fact from the Centers for Disease Control and Prevention: Bread and rolls are the biggest sources of salt for Americans. According to the CDC, the majority of sodium Americans consume is in processed and restaurant foods. In fact, more than 40 percent of sodium comes from just 10 types of foods. Breads and rolls are the number one offender, nearly doubling the sodium found in snack foods. The list continues with cold cuts and cured meats in second, followed by pizza, fresh and processed poultry, soups, sandwiches, cheese, pasta dishes and meat dishes. Surprisingly, snacks such as chips, pretzels and popcorn were at the bottom of the list. Too much sodium in a person’s diet can lead to an increase in blood pressure and a greater risk for a heart attack or stroke, which are the leading causes of death in the United States. According to the CDC, Americans eat about thirty-three hundred milligrams of sodium a day on average. U.S. dietary guidelines recommend limiting sodium to less than twenty-three hundred milligrams a day for most people. African Americans, people over age 51, and individuals with high blood pressure, chronic kidney disease or diabetes should limit their sodium intake to just fifteen-hundred milligrams a day. One way to cut back on salt is to check food labels. Brands of the same foods may have different sodium levels. For example, according to the CDC, sodium in chicken noodle soup can vary by as much as 840 milligrams per serving. Cutting back on bread and rolls, choosing fresh or frozen foods, and ordering dishes with no salt or less salt can all help, too. So, as we start a new year, make it your resolution to shake up your salt intake.  

The sneeze is an everyday annoyance of the human condition, as old as mankind and as common as nostrils. But only recently have scientists unlocked the secret of why we sneeze. Researchers at the University of Pennsylvania used simulated sneezes and cells from the noses of lab mice to cut through the mucus-y mystery. The nose, their experiments determined, can become overwhelmed by its duty to trap “bad” particles in the air. The sneeze acts as a “reboot” within the nasal passages, allowing that environment to reset itself so it can continue to function. The sneeze, then, is a sort of physiological way of pressing control-alt-delete. The study was aimed at understanding sinusitis, also known as a good old sinus infection. In the end, researchers speculated that the sneezes of people with sinusitis fail to reboot the nasal passages. But you don’t have to be sick to sneeze; after all, one in three people sneeze in bright sunlight — an inherited trait. The sneeze’s ubiquitous nature might explain the bodily function’s place in history and culture. Ancient peoples believed that your soul escaped with a sneeze, and that a post-sneeze blessing could reverse the course. The Koran specifically urges followers to bless a sneezer. In more recent history, Thomas Edison’s first copyrighted motion picture, just five seconds long, depicts the sneeze of one of his lab employees. And to address one of the most common medical myths surrounding this bodily function: No, your heart doesn’t stop beating during a sneeze — but stifling one can put dangerous pressure on your blood vessels. Besides, why you should you hold back a sneeze? Sometimes, your nose just needs to reboot. Gesundheit.  

It’s okay to let the kids stay up 30 minutes past their bedtime, right? Wrong. Some parents may have noticed that the less sleep their children get at night, the crankier they become. Well, now there is evidence to prove it. Researchers from the Attention Behavior and Sleep Lab at the Douglas Research Center in Quebec, Canada found that helping children get more sleep at night is an effective way to improve their behavior and health. Published in the journal Pediatrics, the study examined healthy, elementary school kids who had no known behavioral or academic issues. Half of the students went to bed almost an hour later than their usual bedtime, while the other half slept about 30 minutes longer on average. Teachers, who were unaware of how much sleep each student received, reported on the change in their performance and behavior. The students who were sleep-deprived seemed easily frustrated and irritable, while those who slept longer were calmer and more alert in class. Parents should be aware of how much sleep their kids are receiving each night. Try treating the value of sleep equal to eating healthy and staying active. According to the study, sleep is just as beneficial to the child’s behavior and overall health as good food and exercise. Why? Experts say a lack of sleep can ultimately affect memory, creativity, verbal creativity, judgment and motivation. So, how can parents help their children avoid these negative effects? If you’ve got some cranky toddlers out there, try making a new bedtime routine, and forcing those munchkins into bed a little earlier each night. They might fight it at first, but facts don’t lie, and an extra hour of snoozing time could make all the difference.  

This Martin Luther King Day, give yourself and your community a boost by volunteering in support of a worthy cause. M-L-K Day has long been promoted as a day to emulate King by serving others. There’s no doubt our country could use the pick-me-up. With especially vicious natural disasters and a slow economy, the last few years have not been kind. But did you know that by volunteering, you could be doing yourself a favor, too? According to a report by The Corporation for National and Community Service, more than 30 studies conducted starting in the late 1980s show positive health benefits for people who volunteer. Some of the studies showed increased longevity or mental health among volunteers, especially seniors, compared with those who didn’t give their time. Other studies revealed a trend toward better health and functional ability for senior volunteers. Still others found health benefits for volunteers regardless of their ages. No matter how old you are, you can draw on your own experiences and life struggles to aid others. Those who try it just might find this strategy cathartic, as evidenced by a study of people with chronic pain. When they began volunteering to help others facing chronic pain, the study subjects found some relief from their own ailments. Depression and disability became less of a problem for them. Data differs on the amount of volunteer work required to see health benefits, and it’s not something that will cure all your ills. But it is likely to promote positive thinking and distract you from your own problems. Not sure where to serve this M-L-K Day? There are plenty of options. Visit local nursing home residents. Lend a hand to spruce up a nearby school. Spend some time with kids living in a state home. Visit mlkday.gov to find opportunities in your area.  

What good is it for a hospital patient to be discharged, only to return a short while later with the same problem … or even worse, die of it? Unfortunately, this happens often. Does it say something about the quality of care at the hospitals involved? The federal government seems to think so. In 2012, it implemented a program to financially penalize hospitals with above average Medicare readmission rates for three common conditions: pneumonia, heart attack and heart failure. That approach might have merit, but it’s important to consider other factors that could boost readmission or death. Study results published since 1980 show there are many. Researchers writing in the Journal of General Internal Medicine reviewed studies on patients hospitalized for heart failure or pneumonia. The results were telling: Older age was linked with more readmission and death after discharge. Race was a factor, too. Non-whites with pneumonia had higher rates of both negative outcomes. Readmission rates were higher among minorities with heart failure, but death rates were not. Some studies found that low socioeconomic status or home stability, living in a rural area, being unmarried or lacking social support were associated with higher readmission or death risks. The same was true for some patient behaviors, such as smoking, using cocaine, failing to follow doctors’ directions and skipping health care appointments. Obviously, hospitals have no control over these factors. Some face them more frequently than others. It remains to be seen whether the new penalties will improve care. But patients have power to improve their own odds. If you’re battling any serious health issue, be sure to obey doctors’ orders, return for follow-up care, abstain from harmful substances and surround yourself with supportive people. Give yourself a fighting chance.  

Blood tests and ultrasound imaging can cause undue alarm and unnecessary surgery when it comes to detecting ovarian cancer. Most women would rather be safe than sorry, after all. But researchers at the Fred Hutchinson Cancer Research Center and the University of Washington say three questions could pinpoint real risk. Their study of more than twelve-hundred women, published in the Open Journal of Obstetrics and Gynecology, found that a simple 90-second questionnaire can narrow down who really needs treatment. The questionnaire asked women whether they felt abdominal or pelvic pain, felt full quickly or were unable to eat normally, or whether they experienced abdominal bloating or increased abdominal size. Only about one in 20 women reported one or more of these symptoms. But because 57 percent of women with early-stage ovarian cancer and 80 percent of women with advanced ovarian cancer have such symptoms, they may be considered at higher risk. What’s tricky about ovarian cancer is that these symptoms mimic conditions like fibroids and irritable bowel syndrome. Researchers noted that women who have had these symptoms for more than a year most likely don’t have ovarian cancer. But if symptoms have been frequent for a few weeks or months, it’s a good idea to pay a visit to the doctor. Ovarian cancer can be deadly in later stages. Some other seemingly normal symptoms can signal cancer, such as unexplained weight loss, changes in the breast or blood in the urine or stool. Difficulty swallowing and indigestion might be linked to cancer of the mouth, throat or stomach. Fever, fatigue and chronic pain should be checked out, too. No need to be a nervous Nelly, but it’s better to play it safe when it comes to many symptoms.  

The milk aisle at supermarkets these days can be intimidating. Long gone are the days of simple dairy; the shelves are now lined with a variety of milk options that confuse both the definition of the word milk and the shopper. Today you can buy various types of milk: soymilk, coconut milk, lactose-free milk and almond milk, among others. With all these choices, it may seem difficult to choose the healthiest one for you, but it’s actually not. Here’s a simple breakdown of the options. Lactose-free milk is dairy milk that has had the lactose enzyme removed. It’s made for people who have lactose intolerance and cannot properly digest the enzyme. Lactose-free milk is made from cow’s milk, like standard dairy milk, and is a great source of protein and calcium. For vegans and people with a complete allergy to dairy milk, or those wanting to try something new, there are also milks derived from plants. Soymilk is the most common form of non-dairy milk that is commercially available. It’s made from soaking soybeans in water, then collecting and packaging the liquid. This type of milk is naturally high in essential fatty acids, proteins, fiber, vitamins and minerals. It can help keep you full and tastes the most similar to dairy milk. Coconut milk, a relatively new plant-based milk on the market, has a consistency more like water than milk. However, the beverage is high in saturated fat, which isn’t good for anyone with a history of heart disease. Almond milk is a popular, non-dairy option that contains zero cholesterol and is free of saturated fat, so it’s a healthy option for people at risk of heart disease. Almond milk is lower in calories and total fat than soymilk and other-plant-based milks, but it’s not a great source of protein. Dairy or plant? With all these options, there’s surely a perfect milk match out there for you.  

They say it’s lonely at the top, but it might be a little less stressful, too. Those in positions of power may be perceived to feel more anxiety, not less than their underlings. But the opposite is more often true, according to the journal Proceedings of the National Academy of Sciences. That’s because leaders have an amplified sense of control, which can help fight feelings of stress. They might have more responsibility and a heftier workload, but they also enjoy more control over their schedule, like when they take lunch and leave the office. Those who truly enjoy their jobs feel less stressed, rise higher in the ranks and receive more benefits, perks, awards and adulation, leading to better self-worth and optimism. On the other hand, junior employees might more often be overworked, underpaid and undervalued. Feeling uncertain about your role in an organization or the goals of the company can also increase anxiety. Juggling the demands of more than one boss and not being able to communicate your needs and desires can stress worker bees, too. Stress might be shown in signs like a racing heart, headaches, upset stomach, high blood pressure, frequent illnesses and a cynical attitude about work. With those symptoms come absenteeism, low morale and diminished work ethic. Better bosses can turn it around by empowering employees to flex their schedule or initiating open dialogue, for example, and there are a few things employees can do for themselves to manage stress. Take time to meditate, exercise and breathe deeply, no matter how busy you are. A quick mental break can make a difference in the rest of your day. Get organized, don’t procrastinate, delegate, learn to say “no” and concentrate on one thing at a time. Slashing unnecessary stress will make you that much more of a superstar on your way to the top.