November 1, 2005 [Volume 6, Issue 23]

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In this issue of To Your Health:

• Exercise a Key Component to Avoiding Osteoporosis
• High-Fiber Breakfast Helps Girls Maintain Healthy Weight
• Give Your Hygiene Habits a Hand

Osteoporosis is one of the world's most common chronic diseases. It affects one-third of all women over age 50 (making it more common than breast cancer), and one in five men (making it more common than prostate cancer). A new report released by the International Osteoporosis Foundation examines some of the causes behind osteoporosis, and offers several suggestions for people of all ages on how to avoid the condition later in life.

The report, entitled Move It or Lose It, was published to commemorate World Osteoporosis Day. Among the report's highlights:

• In girls, the amount of bone tissue accumulated between the ages of 11 and 13 equates to approximately the same amount of bone tissue lost in the 30 years following menopause.
• Exercise appears to be the key to increasing (or retaining) bone mass. A study in Finland found that the most physically active young girls gain about 40 percent more bone mass than girls who are the least physically active.
• A study was conducted on postmenopausal women who used small weights to strengthen their back muscles for approximately two years. At a 10-year followup, women who exercised had stronger back muscles than those who did not exercise. Perhaps most importantly, they had reduced the chance of getting a fracture by approximately 300 percent.
• Exercise also greatly reduces the risk of falls in the elderly, an important statistic considering that each year, approximately 40 percent of people over 65 suffer at least one fall. Individually tailored exercise programs and group exercises such as tai chi appear to be the most effective in reducing the incidence of falls and fall-related injuries.

The Move It or Lose It report is available for free on the International Osteoporosis Foundation's Web site (www.osteofound.org). In addition, talk to your doctor of chiropractic about ways to combat osteoporosis, including exercise and rehabilitation programs, and diet and lifestyle modifications. For more information, visit www.chiroweb.com/find/archives/senior/osteoporosis/index.html.

Minne H. Move It or Lose It. How Exercise Helps to Build and Maintain Strong Bones, Prevent Falls and Fractures, and Speed Rehabilitation. Published by the International Osteoporosis Foundation, October 2005.

For decades, doctors have stressed the importance of having a healthy, nutritious breakfast each morning. This is especially important for children, as a good breakfast provides nutritional benefits, establishes good eating patterns, and can lead to improvements in learning and thinking skills. A new study has found that eating regular breakfasts consisting of high-fiber foods such as cereal not only gives children plenty of vitamins and minerals; it also helps them maintain their weight during adolescence.

In the study, scientists tracked the eating habits and weights of 2,379 girls over a 10-year span. At various times each year, the girls were asked to complete a three-day food record, which the scientists used to document how frequently they ate breakfast (including cereals versus other foods), along with intakes of fat, fiber, calcium, iron, folic acid, vitamin C, and zinc.

Girls who ate breakfast cereal at least three days a week had an average body mass index of under 25. In comparison, the average BMI of girls who never ate breakfast had an average BMI of 27. The researchers also found that on average, the fat content in cereal breakfasts 60.4 percent lower than in noncereal breakfasts.

Although this study focused on weight control, a high-fiber diet has been shown to give additional benefits, such as lowered blood cholesterol levels and a reduced risk of heart disease. In addition to fiber, good sources of dietary fiber include nuts, whole grains, and most fruits and vegetables. Make sure to incorporate these items into your diet whenever possible - your body will thank you for the effort!

Barton BA, Eldridge AL, Thompson D, et al. The relationship of breakfast and cereal consumption to nutrient intake and body mass index: The National Heart, Lung, and Blood Institute Growth and Health Study. Journal of the American Dietitic Association, September 2005;105:1383-89.

While the origin of the term "the great unwashed" is not entirely clear, it is believed to have been first used to describe the working-class people of France in the period leading up to the French Revolution. The results of a survey sponsored by the American Society of Microbiology suggest that a surprising number of Americans can also be considered among the "great unwashed," and emphasizes the importance of personal hygiene and its impact on health.

In this telephone survey, researchers questioned a nationally representative sample of 1,013 American adults about their hand-hygiene habits after a variety of activities, including using public restrooms, along with hand-washing habits in the home. Among the survey's findings:

• 9 percent of the respondents did not wash their hands after using a public restroom.
• 17 percent did not wash their hands after using the bathroom at home.
• 27 percent did not wash after changing a dirty diaper.
• 58 percent did not wash after petting a dog or cat.
• 68 percent did not wash after coughing or sneezing.

The survey's authors were especially concerned about the low number of people who washed their hands after sneezing or coughing, which could increase the spread of cold and influenza viruses. "We unconsciously touch our mouths, noses, and eyes many, many times each day," one researcher explained. "These mucous membranes are welcome mats for cold and flu viruses, which are readily transferred from unclean hands."

As the results of this survey suggest, one of the easiest ways you can help prevent the spread of infection is quite literally at your fingertips. A few seconds of water, soap, and rubbing is a quick but extremely effective way of protecting yourself from a wide range of infectious diseases.

Hand Washing Survey Fact Sheet. Part II: Telephone Survey. Published by the American Society of Microbiology, Washington, D.C., Sep. 21, 2005.

MPAmedia offers its condolences to the victims and survivors of Hurricane Katrina. Anyone wishing to make a donation to the relief/recovery effort is encouraged to call 1-800-HELP-NOW (1-800-435-7669) or visit www.redcross.org.

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