May 7, 2002 [Volume 3, Issue 10]
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In this issue of To Your Health:
Smoke Signals
The
25% of adults in the U.S. who smoke cigarettes will live an average of
five to 10 years less than those who have never smoked. While smokers
are still living, their habit can lead to many ongoing problems as well;
studies have shown associations between smoking and low back pain and
depression.
To determine the link between smoking and the health, duration of pain, and severity of pain in spinal patients, the authors of a recent study appearing in the journal Spine examined the initial visits of about 25,000 patients at 23 health care locations. Patients answered questions on work status, symptoms, medical history, mental health, and personal statistics. Practitioners provided clinical information and smoking status of their patients.
Smokers were at least 50% more likely to report severe back pain symptoms and symptoms of depression than nonsmokers. Smokers scored significantly lower than nonsmokers on all diagnostic health categories on a health questionnaire. Also, although smokers suffered spinal symptoms for a similar duration to that of nonsmokers, the smokers' symptoms were more severe and occurred more often each day.
Smoking cigarettes, pipes, or cigars can cause many health problems besides well-known, life-threatening illnesses like lung cancer. For example, smokers deal with congestion, coughing, sleeplessness, and weakened immune systems. If you smoke, try to see these more minor symptoms for what they really are: signals of more severe problems down the road.
Reference: Vogt MT, Hanscom B, Lauerman WC, et al. Influence of smoking on the health status of spinal patients: The National Spine Network Database. Spine 2002:27(3), pp. 313-319.
To find out other causes of back pain, go to https://www.chiroweb.com/tyh/backpain.html.
Intense Exercise Best for Bones
Low bone mineral density increases fracture risk, especially in the larger bones of the hip and upper leg. Older individuals who suffer a hip fracture often lose their independence and face an increased risk of death in the year following their injury. Seniors can strengthen their bones, however, by stimulating bone growth through weight training.
To compare the effectiveness of two exercise regimens focused on increasing bone density, the authors of a study in a recent edition of Medicine and Science in Sports and Exercise examined over 60 seniors (average age: 68 years) for bone mineral density. The individuals were then divided into three groups: no exercise, low-intensity exercise (sets of 13 repetitions using moderate weight), or high-intensity exercise (sets of eight repetitions using heavier weight). Exercise groups performed 12 resistance exercises three times per week for six months. Bone density was re-evaluated at the end of the study using scans of the hip, femur, and spine.
Muscular strength increased significantly in both groups (approximately 17% average for each group) and remained unchanged in the no-exercise group. Yet only the high-intensity exercise group showed significant bone density increases in their upper legs.
One of the best ways elderly individuals can increase their bone strength is by performing high-intensity resistance exercises of eight repetitions, using 80% of their maximum weight potential. Those who are unable to lift a high percentage of their body weight should use lighter weights and add more repetitions. To learn more about senior health, go to https://www.chiroweb.com/tyh/senior.html.
Reference: Vincent KR, Braith RW. Resistance exercise and bone turnover in elderly men and women. Medicine and Science in Sports and Exercise 2002:34(1), pp. 17-23.
For Your Own Sake, Don't Fake Bake!
People are increasingly using artificial tanning devices, such as tanning beds and sunlamps, simply to look better. Many people may feel that a tan enhances one's attractiveness. But appearances can be deceptive: Tanning devices emit ultraviolet (UV) radiation, which browns the skin, but may also lead to skin cancer. Researchers recently sought information on the link between tanning devices and two forms of skin cancer - basal cell carcinoma and squamous cell carcinoma.
New Hampshire residents were interviewed about factors related to sun exposure, including sun sensitivity; sunbathing; tanning-device use; and time spent outdoors. Participants were divided into three groups based on presence of skin cancer. Roughly 600 basal cell carcinoma patients, 300 squamous cell carcinoma patients, and 550 healthy individuals were involved in the study, which appeared in the Journal of the National Cancer Institute.
Use of any tanning device was linked to an increased risk for squamous cell carcinoma of two-and-a-half times; tanning-device use was associated with an increased risk for basal cell carcinoma of one-and-a-half times. The odds for skin cancer increased steadily for each decade younger that a person first used a tanning device.
Some sunlight is beneficial for good health, as it increases vitamin D production in the body. Only 15 minutes of sunlight per day on the face and arms is usually enough. But tanning on a bed, in front of a lamp, or under the sun for extended periods just to enhance your appearance simply isn't worth the risks.
Reference: Karagas MR, Stannard VA, Mott LA, et al. Use of tanning devices and risk of basal cell and squamous cell skin cancers. Journal of the National Cancer Institute 2002:94(3), pp. 224-226.
For more general health and wellness information, check out https://www.chiroweb.com/find/archives/general/wellness/index.html.
Super-Sized
The percentage of overweight Americans has increased in recent decades. Despite many possible reasons for the increase in obesity cases, the root cause is essentially a greater overall energy intake than energy expenditure. One reason for obesity prevalence in the U.S. may be larger food portion sizes, especially outside of the home, which encourage individuals to eat more calories.
Portion sizes for popular take-out restaurants, fast-food chains, and family restaurants were measured and compared to U.S. Department of Agriculture (USDA) and Food and Drug Administration (FDA) standards, and to portion sizes in the past. Information was obtained from portion weights, package labels, and manufacturer claims. Below are the findings of the study, which appeared in the American Journal of Public Health:
- Excluding white bread, all commonly available food portions exceeded USDA and FDA standards. The largest excesses occurred in cookies (700% over USDA suggestion size), pasta (480%), and muffins (333%).
- Portion sizes for foods such as hamburgers, French fries, and soda were two to five times larger in the study than in the past.
- Portion sizes started to increase in the 1970s, grew dramatically in the 1980s, and currently continue to rise parallel to increases in average American body weights.
Food manufacturers and restaurants have little incentive to reduce portion sizes: Profits for these companies rise when product size is increased. Also, a recent survey showed that Americans ignore portion sizes when attempting to follow a healthy diet. As portion sizes at restaurants increase, realize that despite what your parents taught you, you don't always have to clean your plate.
Reference: Young LR, Nestle M. The contribution of expanding portion sizes to the U.S. obesity epidemic. American Journal of Public Health 2002:92(2), pp. 246-249.
To locate more studies on nutrition, go to https://www.chiroweb.com/find/archives/nutrition.
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