February 10, 2004 [Volume 5, Issue 4]

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In this issue of To Your Health:

• Higher Fruit and Vegetable Intake = Lower Stroke Risk
• One Step at a Time
• Friends Don't Let Friends Smoke
• Physical Activity Reduces Risk of Breast Cancer

"An apple a day keeps the doctor away," the old saying goes. True, according to research, which continually demonstrates that eating fruits and vegetables helps reduce the risk of developing heart disease, cancer and a host of other severe health conditions; this protective effect may extend to the risk of stroke, a condition in which part of the brain does not get enough oxygen (usually because a blood vessel suddenly bursts) and begins to die.

In a study published in Stroke (a journal of the American Heart Association), more than 40,000 men and women were tracked from 1980-1998, gathering data on fruit and vegetable intake (particularly green and yellow fruits and vegetables) at the beginning of the study and registering deaths from stroke during the entire study period. Daily intake of fruits and vegetables was associated with a 26 percent reduction in the risk of total stroke in men and women, compared to those consuming the foods only once weekly.

It's been estimated that someone suffers a stroke every 53 seconds. This horrific event claims more than 158,000 lives every year, and leaves millions more temporarily or permanently debilitated. If you know a stroke survivor, ask them if they would have eaten more fruits and vegetables in return for their health.

The obvious conclusion: Make sure you get adequate daily intake of fruits and vegetables - it may save your life or the life of someone you love.

To learn more about health and nutrition, visit www.chiroweb.com/find/archives/nutrition/index.html.

Reference: Sauvaget C, Nagano J, Allen N, et al. Vegetable and fruit intake and stroke mortality in the Hiroshima/Ngasaki Life Span Study. Stroke 2003:34(10), pp2355.

Traveling two miles may not seem like a big deal to the driver of an automobile or a bicyclist, but for many women at risk for diabetes, walking a few extra miles can mean something significant: years of life gained.

Most sedentary people take between 4,000-6,000 steps per day. For people who are overweight and/or suffer from diabetes, that number can be even lower - and more difficult to achieve. In this eight-week study, 18 women at risk for diabetes walked increasing distances, beginning at approximately 5,000 steps for the first four "control" weeks, then progressing to more than 9,000 steps, counted by pedometers.

The near-10,000-step goal is consistent with exercise guidelines established by the Centers for Disease Control and Prevention and the American College of Sports Medicine. By increasing their steps taken daily by 85 percent, (close to two miles) without altering their diets, the women saw improvements in glucose (blood sugar) tolerance and a surprising decrease in resting blood pressure. (When the body cannot utilize glucose efficiently, diabetes results.)

There are probably several times that you drive somewhere, when you actually could walk. When you're about to jump in that car, think about the 10,000-steps rule, put those keys in your pocket, and start walking toward good health!

Visit www.chiroweb.com/find/archives/sports/exercise/index.html for more about exercise.

Reference: Swartz AM, et al. Increasing daily walking improves glucose tolerance in overweight women. Preventive Medicine 2003:37(4), pp. 356-362.

With the horrific health consequences of primary and secondhand smoking well-established, you would think more people would get the hint and take up healthier habits. But choosing not to smoke, or quitting once you've started isn't always as easy as it sounds. All too often, the cause of a lifetime of adult smoking is caused by peer pressure as a youth.

Fortunately, that same peer pressure may also help steer people away from smoking at an early age. In a study supported by the Arizona Department of Health Services, Tobacco Education and Prevention Program, 19 schools completed the "Champs Have and Model Positive Peer Skills" (CHAMPS) program, utilizing educators and community representatives administering activities as part of an awareness campaign. Preferred program organizers consisted of those thought to be highly influential on teens - their peers.

At the beginning and end of the school year, 1,412 students at grades 5, 6 and 7 were surveyed, then compared with a group from six schools that had not been exposed to the "pressure." In the schools that participated in the prevention program, the percentage of students who said they would smoke a cigarette if offered by a friend increased minimally: from 1.3 percent to 2 percent. By comparison, the percentage of students who said they would smoke a cigarette increased from .06 percent to 4.6 percent in schools not involved in the in program.

If you're a current smoker, talk to your doctor about practical ways to kick your habit for good. And if you have children, let them know about the profound dangers of smoking, and find out if their school has a prevention program in place. If not, you may want to suggest they develop one.

For more information on the dangers of smoking, visit www.chiroweb.com/find/archives/general/smoking/index.html.

Reference: Sciacca J, Eng H, Mahrt J, et al. The Arizona CHAMPS Peer Project for Tobacco Use Prevention: effects on tobacco use, intentions to use, and knowledge. American Journal of Health Education September/October 2003.

According to the National Cancer Institute, one in eight women in the United States will develop breast cancer during her lifetime, and nearly 80 percent will be diagnosed after age 50.

While most women diagnosed with the disease have no family history or known risk factors, previous research suggests that physical activity reduces the risk. However, the precise amounts, timing (i.e., when initiated in life) and type of exercise remain unknown - until now.

A study published in the Journal of the American Medical Association found that postmenopausal women who had "engaged in regular, strenuous exercise" after age 35 had a 14 percent reduced risk of developing breast cancer compared with less active women in their same age group. This is significant because many women take hormone therapy following menopause, which has been shown to increase the risk for breast cancer.

So get off the couch and start exercising! Besides helping prevent breast cancer, a consistent exercise regimen can help maintain ideal weight and reduce the risk of developing hypertension, diabetes, and cardiovascular disease. If you need help starting (or maintaining) an exercise program, or would like a professional evaluation of what type of exercise may work best for you, schedule an appointment with your doctor of chiropratic.

For more on the benefits of exercise, visit www.chiroweb.com/find/archives/sports/exercise/index.html.

Reference: McTiernan A, Kooperberg C, White E, et al. Recreational physical activity and the risk of breast cancer in postmenopausal women. Journal of the American Medical Association, Sept. 10, 2003:290(10), pp1331-36.

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