Does Science Support Seven to Nine Hours of Sleep a Night?

Q:

Does science support seven to nine hours of sleep a night?

A:

Neuroscientists from Western University’s Brain and Mind Institute launched the world’s largest sleep study in June of 2017.  More than 40,000 participants from around the world took part in the online study.  The initial results of the study were released in 2018.

The study consisted of an in-depth questionnaire and a series of cognitive performance activities to gage the relationship between sleep and cognitive performance. 

Initial results included:

- Seven to eight hours of sleep was optimal for brain performance

- Too little and too much sleep equally impaired brain performance

- Approximately half of all participants reported sleeping less than 6.3 hours per night

- Reasoning and verbal abilities were two abilities most strongly impacted by lack of sleep

- Short-term memory performance was relatively unaffected

- Participants who slept four hours or less had cognitive performance equivalent to a nine year old

- There was some evidence that even a single night of seven to eight hours of sleep can have a positive impact on the following day’s cognitive performance

The following website was used in answering the question:

https://www.sciencedaily.com/releases/2018/10/181009135845.htm

Energy Drink Consumption

Q:

Is regular consumption of energy drinks bad?

A:

The drinks are promoted as a way to boost performance, alertness, and stamina.  Studies have found that 80% of athletes, 53% of military members, and 30% of college students frequently consume the drinks.

The drinks are classified as dietary supplements or food/beverages by the U.S. FDA. The primary ingredients in most drinks are high concentrations of caffeine / caffeine like stimulants.  The FDA classification allows loopholes for manufactures to have leeway on the exact contents of the drinks and the dietary labeling of the drinks.

Most healthy adults can consume a single energy drink.  However, multiple energy drinks are being consumed in one sitting or throughout the day.  The large amounts of caffeine consumed leads to caffeine toxicity in the body.  Symptoms include vomiting, tachycardia, hypotension, and excess sweating.  More severe adverse events include hypertension, atrial fibrillation, and heart attack.

From Oct 2010 to Sept 2011, 4,854 calls were logged by the US Poison Control concerning energy drink ingestion.  3,192 were related to energy drinks with adders (alcohol).  Of the remaining cases, 51% involved children under six years of age and 61% were males.

Energy drinks should not be……

•         Consumed by children/adolescents/pregnant women

•         Used for hydration before, during, or after activity

•         Used before, during, or after strenuous activity

•         Consumed before bed

•         Consumed with alcohol

The following website and article were referenced in answering the question:

https://journals.lww.com/acsm-healthfitness/Fulltext/2018/05000/STIMULANT_CONTAINING_ENERGY_DRINKS__What_You_Need.7.aspx#pdf-link

How Can I Stop Restless Sleeping?

Q:

What should I do if I wake up tossing and turning in the middle of the night?

A:

1. Get out of bed.  If you are not asleep within 20 to 30 minutes, get out of bed.  Go into a different room and do a relaxing activity (listen to relaxing music, knit, draw, or read). Don't do anything that could stimulate your senses (exercise or screen time).
2. Once sleepy, go back in bed.  Sleep should occur in your bed and not in a chair or couch, but don't go back to bed too soon.  It is better to wait until you're sleepy and get a few hours of restorative sleep versus going to bed early and getting additional bad sleep.
3. Do a mind dump.  If you're anxious and your mind is racing, clear your mind by listing those worries and concerns on a piece of paper.  Then leave the list and do something relaxing.
4. Don’t have a late night snack.  Avoid eating as eating is your stomach’s alarm clock and may prolong the tossing and turning.
5. Adopt good sleep behaviors

•         Keep regular sleep hours each day

•         Keep your bedroom cool

•         Go to bed when your sleepy

•         Minimize napping or sleeping in on the weekend.

•         Avoid lights an hour before bed

•         Avoid stimulus a couple hours before bed (exercise, eating, and drinking caffeinated or alcoholic beverages)

The following websites were used in answering the question:

https://www.healthywomen.org/content/article/how-stop-tossing-and-turning-all-night-long

https://www.bustle.com/p/11-things-to-avoid-doing-when-you-cant-sleep-according-to-experts-9875002

National Heart Awareness Month

Q:

February is national heart awareness month.  How can strength training help heart disease?

A:

Heart disease is the leading cause of death for men and women in the United States.  One in four deaths is caused by heart disease.  Per last month’s stump the staff, heart disease is also a key factor that influences life expectancy.

How can strength training help heart disease?

Traditionally, aerobic exercises such as walking, running, or swimming have been prescribed to prevent/manage heart disease.  A recent study in the journal Medicine & Science in Sports & Exercise suggests that strength training might reduce the risk of heart disease and provides the same benefits as aerobic exercise.

The study reviewed 12,500 subject checkup records which included detailed questionnaires about their exercise habits and medical history.  The subjects were categorized according to their reported strength training frequency (ranging from never, once, twice, or three or more times a week) and duration (strength trained for more or less than an hour each week.)  The subjects were also categorized based on whether they met the standard recommendation of 150 minutes per week of aerobic exercise.  This exercise data was then crosschecked against heart attacks, strokes, and deaths during the 11 years or so after each subject’s last clinic visit.

The results:  the risk of experiencing heart attack, stroke, and death was 50 percent lower for those that strength trained occasionally compared with those who never did or those who met the aerobic exercise recommendations.  Subjects who strength trained twice a week for about an hour had the greatest declines in risk.

The following websites were used in answering the question:

https://healthfinder.gov/NHO/FebruaryToolkit.aspx

https://www.nytimes.com/2018/12/04/well/move/even-a-little-weight-training-may-cut-the-risk-of-heart-attack-and-stroke.html

Tips for the Holiday Season

Q:

I have heard that American’s put on anywhere from 5 to 10 pounds during the holiday season.  Is that true and what are some tips to prevent the weight gain?

A:

Recent research by Cornell University found the average weight gain by Americans during the holiday season to be 1.3 pounds.  This amount may not seem significant, but here are some things to keep in mind:

•         The 1.3 pounds is not muscle gain.  It is fat.

•         1.3 is the average.  Some gain less and others gained more weight.  The higher gains usually occur in Americans that are already overweight.

•         It took four weeks to add the weight, but it can take up to six months to burn off

•         As you enter midlife, you naturally lose muscle mass and gain weight.  This potentially means the 1.3 pounds per holiday season are never burned off.  The combination of muscle loss and weight gain can easily result in 20 additional pounds of fat in a decade.

What are some tips to prevent the weight gain?

•         Eat breakfast.  Breakfast jumps starts your metabolism and prevents overeating at holiday parties.

•         Keep you regular routine:  eating, sleeping and daily activities.

•         Don’t increase your consumption of high calorie drinks (alcohol, eggnog, etc.)

•         Avoid high calorie holiday favorites (gravy, pecan pie, etc.)

•         Don’t forget about exercise.

The following websites were used in answering the question:

https://www.realsimple.com/health/nutrition-diet/weight-loss/holiday-weight-gain

https://www.today.com/food/12-tips-avoiding-weight-gain-during-holidays-t59616

https://www.realsimple.com/health/nutrition-diet/healthy-eating/eat-healthy-during-holidays?slide=5406#5406

Tech Neck

Q:

What is Tech Neck and how can you combat it?

A:

Tech Neck is the overuse of the muscles that support the head, neck and shoulders due looking forward and downward at any hand held device (i.e. phone, video game unit) or computer.  Tech neck started to be an issue with the introduction of computers, but with the greater use and prolonged use of hand held devices it has become a greater issue for all.  Today, it is also referred to as Text Neck.

As of 2014, Americans spend on average 3 hours and 17 minutes a day on non-voice activities on hand held devices.  When the neck is at a 45 degree angle, the combination of the angle and the weight of your head results in the neck muscles being under a 50 lb load.  As you can guess, this stress can lead to headaches, neck pain, shoulder or arm pain, and potential long term spinal cord issues.

How can you combat Tech Neck?

1. Limit the amount of time and frequency looking at the hand held device or computer.
2. If you can’t limit your time, take breaks to relieve the stress.
3. Practice good posture.  Configure your work station to support good posture when looking at a computer or hold the hand held device at eye level.
4. Strength train the whole body to help your body mange the stress and load placed on muscles of the head, neck, and shoulders.

The following websites were used in answering the question:

https://healthmatters.nyp.org/how-to-prevent-tech-neck/

https://www.spine-health.com/blog/5-simple-steps-prevent-tech-neck

Additional Information on Strength Training and Bone Health

Q:

The Fitness First staff has commented that strength training improves bone mass/density.  Please explain.

A:

To start, the primary purpose of bones is to provide a structural frame for the body, to work with muscle, ligaments, tendons, and joints to provide movement, to protect vital organs, and to produce blood cells and calcium for the entire body.

Bones are a dynamic tissue that are continuously being broken down and restructured in a process called remodeling.  During remodeling, bones cells called osteoclasts break down and absorb existing bone and other bone cells called osteoblasts deposit new bone.  Peak bone mass is generally reached between the ages of 25 and 30.  Bone mass starts to diminish around the age of 40.

Due to the critical nature of bone, maximizing peak bone mass, maintaining bone mass, and minimizing bone loss during aging are important.  One of the best ways to achieve these goals is through strength training.  Strength training increases the physical stresses on bone. These stresses activate the osteoblasts to deposit new bone in the stressed area.

Similar to muscle, bones respond to progressive overloads.  Progressive overloading means safely and systematically applying higher levels of stress to the bone.  Properly applying the overload leads to greater increases in bone mass or minimizes bone loss due to aging.

The following websites were used in answering the question:

https://www.unm.edu/~lkravitz/Article%20folder/bonemass.html

 https://www.google.com/amp/s/www.livestrong.com/amp/article/133645-how-does-exercise-increase-bone-density/

Factors Impacting Perspiration

Q:

Is human perspiration connected to genetics, nutrition, environment, lifestyle, etc?

A:

Perspiration is a normal bodily function.  It is one of the body’s primary methods of naturally cooling itself.

What dictates perspiration?  Numerous things:

•         Environment – Hot and humid weather leads to greater perspiration

•         Fitness level – Better fitness levels lead to more efficient regulation of body temperature.  This results in two things:

1.      During rest, less perspiration

2.      During physical activity,

§         Perspire sooner in response to activity/temperature

§         Perspire more as better fitness levels lead to more intense activity and greater demand on the body to cool itself

•         Nutrition – A healthy diet rich in fruits, vegetables, fiber, and lean meats results in easier digestion.  Easier digestion requires less energy which generates less heat and results in easier body temperature regulation

•         Hydration – Proper hydration results in more efficient regulation of body temperature and less perspiration

•         Caffeine - It stimulates your nervous system, increases your heart rate/blood pressure, and activates your sweat glands. More energy equal more perspiration

•         Alcohol – It increases your heart rate and dilates the blood vessels in your skin.  Body heat increases the demand on your cooling system.

The following websites were used in answering the question:

https://www.huffingtonpost.com/entry/sweating-fitness-level_us_5924cdb4e4b0650cc01ff4ff

https://www.sweatblock.com/blog/foods-that-reduce-sweat/

Exercising in the Summer

Q:

Now that it is June, what are some tips for exercising in the summer weather?

A:

A warm summer day is a great motivator to get outside and be active.  Below are some tips to exercise effectively this summer.

1. Prioritize exercise - During the winter, you could not wait for the weather to improve.  Now that we have good weather, make getting outside a top priority.
2. Acclimatization - National Athletic Trainers’ Association (NATA) guidelines say it can take 10 to 14 days to adjust to warmer and more humid weather.  As such, exercise intensity should increase as acclimatization occurs.
3. Time of day – Be aware of the hottest part of the day (between 10 am and 4 pm.)
4. Apparel -
1. Clothing should be loose and light for better air circulation over your skin.
2. Light in color to reflect the sun.
3. Dri-Fit type materials help move sweat away from the body.
5. Sun Block - Protect your skin and reapply sun block every two hours.
6. Hydration -
1. Stay hydrated throughout the day.
2. Pre and post exercise will require additional hydration in warm/humid weather.
7. Check Forecast – If there is a heat advisory, poor air quality, or wet weather in the forecast, adjust your workouts accordingly.
8. Recognize your body’s warning signals -  Stop if you feel faint, weak, or nauseous.

The following websites were used in answering the question:

https://www.huffingtonpost.com/entry/summer-fitness-tips-warm-weather-hazards-to-avoid_n_3455319.html

https://www.pritikin.com/your-health/healthy-living/getting-fit/12-tips-for-exercising-in-summer-heat.html

https://www.active.com/fitness/articles/8-tips-for-exercising-in-summer-heat

The Dos and Don'ts of Naps

Q:

Do naps have health benefits for adults?  What are the dos and don’ts of naps?

A:

More than a third of American adults are not getting the recommend seven or more hours of sleep per night on a regular basis.  Naps are not a substitute for a good night sleep, but they do provide some health benefits:

•         Enhances performance and reduces mistakes.  A NASA study found sleepy pilots improved performance by 30% post a 40 minute nap.

•         Increases alertness and may extend alertness later into the day.  The same NASA study found the sleepy pilots improved alertness by 100% post nap.

•         Reduces stress and can improve mood.

What are the do and don’ts of a nap?

•         Naps should not replace a night of sleep.

•         If you are not tired, don’t force yourself to nap.

•         Naps should be “power naps” and only last 20 to 30 minutes.

•         Should occur in a restful environment (quiet and dark).

•         Should not occur too early in the morning as your body needs to transition away from the night sleep state.

•         Generally, should not occur after 3pm to avoid impacting your night sleeping pattern.

The following websites were used in answering the question:

https://sleepfoundation.org/sleep-topics/napping

https://www.washingtonpost.com/news/to-your-health/wp/2016/02/19/a-portrait-of-sleep-deprived-america-in-five-simple-charts-the-impact-of-marriage-education-and-work/?noredirect=on&utm_term=.60dbf95788e7

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319

May is National Egg Month

Q:

May is National Egg Month.  Are eggs good or bad for you?  What are some practical approaches for incorporating eggs into my diet?

A:

Eggs were a common American diet staple up until the 1940’s due to their health benefits, accessibility (higher farm population), and economic value.  The consumption of eggs waned from the 1940’s forward due to studies linking eggs to heart disease, strokes, and high cholesterol due to their high fat and cholesterol content.

However, recent research has concluded:

•         The amount of cholesterol the liver produces to be inversely related to the amount of cholesterol consumed (liver produces less cholesterol when consuming more cholesterol; and visa versa). As a result, cholesterol levels tend to stay the same or increase only slightly.

•         Saturated fats have a large role in raising cholesterol levels and risk for diseases. 

The end result is the link between cholesterol from eggs and blood cholesterol is inconclusive.  Hence, the U.S. Dietary Guideline recommendations on eggs and daily cholesterol intake were updated.

Eggs have many health benefits.  They are a good source of protein, contain many vitamins, and several trace minerals and nutrients.  Here are some practical approaches for incorporating eggs into your diet:

•         Consuming a whole egg a day is generally OK (yolks and whites)

•         Exceptions do exist.  Limit or avoid egg consumption, consume egg substitutes, or consume the whites if:

–        Your diet is already high in saturated fat or calories

–        Your dealing with heart disease, have a higher risk for heart disease or stroke, or have high blood pressure

•         Prepare the egg in a healthy manner

–        Poach, boiled

–        Avoid oil or butter when frying

–        Avoid the extras (bacon, sausage, cheese, salt, etc.)

The following websites were used in answering the question:

http://www.sonima.com/food/egg-nutrition/

https://www.healthline.com/nutrition/are-egg-yolks-bad#section4

Strength Training and Low Back Pain

Q:  

The Fitness First staff encourages me to strength train my low back even when I have acute low back pain.  How does strength training help with low back pain?

A:

Low back pain is categorized as follows:

•Acute - a few days to ~6 weeks

•Subacute - ~6 to ~12 weeks

•Chronic - greater than 12 weeks

About 80% of adults experience low back pain at some point in their lifetime.  50% of people in the United States experience chronic low back pain and it is the most common cause of job-related disability and missed workdays.

How does strength training provide relief for low back pain and improve my low back health?

1.  When a low back injury occurs, strength training promotes oxygen / nutrient rich blood flow to the area to speed injury repair

2.  Helps alleviates stiffness and improves the spine’s range of motion

3.  Leads to gains in strength and muscle mass.  Gains in strength and muscle mass help stabilize the spine and reduces pain associated with poor posture

4.  Improves bone density to reduce the risk of osteoporosis and the pain associated with osteoporosis

5.  A strong stable spine reduces the likelihood of future injury or re-injury

6.  Promotes Endorphin release.  Endorphins elevate mood and lower the perception of pain

7.  Strength training and stretching the hamstrings helps provides relief for back pain

Regardless of the low back pain type, research has shown that strength training is an effective way to reduce pain, perceived pain, the level of disability, and improve quality of life.

The following websites and were used in answering the question:

https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet

https://www.spineuniverse.com/wellness/exercise/weight-lifting-back-pain

https://www.spine-health.com/wellness/exercise/exercise-and-back-pain

 https://www.spine-health.com/blog/weight-training-effectively-relieves-back-pain

Dehydration and Strength Training

Q:

I know hydration is important, but how does dehydration negatively impact my strength training session?

A:

The importance of proper hydration is well known.  Proper hydration supports all bodily function.  Every cell, tissue, and organ in your body needs water to work properly.  Therefore it is not surprising that dehydration can negatively impact performance in endurance sports (running), team sports (football), sports taking place in hot temperatures, or sports requiring heavy gear.

However, there is very little research on the impact of dehydration on strength / resistance training.

A study published in the European Journal of Applied Physiology evaluated the effects of dehydration on resistance training performance. Ten trained males completed two resistance training protocols under the following conditions:

•         dehydration (3% of body mass) followed by rehydration preceding a full body workout

•         dehydration (3% of body mass) without rehydration preceding a full body workout

The full body resistance training protocol was comprised of three sets to failure across six activities.  Resistance was based on the subject’s 12 repetition maximum, and two minutes of rest was given between each set.  Total repetitions were counted for all sets and compared between conditions.

The results showed that the males performed significantly more total repetitions when they were hydrated (average of 169 reps) versus when they were dehydrated (average of 144 reps).  On average, the males performed one to two reps less per set than when they were hydrated.  Conclusion: as little as 3% dehydration was enough to impair resistance exercise performance.

The following website was used in answering the question:

https://www.naseinc.com/blog/does-dehydration-impact-resistance-exercise-performance/

Can Processed Foods Be Part Of A Healthy Diet?

Q:  Can processed foods be part of a healthy diet?

A:

Most foods have some level of processing.  Even natural or organic foods may be processed.  The spectrum ranges from minimally processed (bagged beans, roasted nuts, frozen fruits / vegetables) to highly processed (snack foods, ready-to-eat meals, precooked meats).

In fact, some processed foods can be healthy when the processing is on the minimal end of the spectrum, provides access to healthy food not readily available,  prevents spoilage or increases food safety (pasteurized milk, canned fruits / vegetable, vacuum sealed products).

However, most diets are getting too much highly processed foods.  A 2016 study found that highly processed foods contribute 60% of calories and 90% of added sugars to American diets.  Similarly, Americans get 70% of their sodium from processed and restaurant foods.

How to limit highly processed foods?

•Read food labels

•Eat at home

•Avoid the salty six (bread, deli meat, sandwiches/burgers, pizza, soup, chicken)

•Eat fresh or on the minimally processed end of the spectrum

•Avoid sauces, gravies, salad dressings, condiments, and syrups

The following website was used in answering the question:

https://healthyforgood.heart.org/eat-smart/articles/can-processed-foods-be-part-of-a-healthy-diet

Winter vs. Summer Illnesses

Q:

With winter finally arriving, is it true that more people fall ill in winter vs. summer?

A:

The month with the most people sick is usually September.  The primary driver is kids going back to school and the mass spreading of germs.  Outside of September, it is generally true that the winter tends to be worse than summer for illnesses.

Some of the reasons include:

•People spend more times indoors

•People are less active in cold weather.  Less activity negatively impacts the health of the immune system

•Cold weather suppresses the immune processes that defend against infection

•Viruses stay suspended in winter air longer (when exhaled, the moisture surrounding the virus evaporates quickly, making the viruses lighter)

•The most common ailments, the common cold and influenza, are winter viruses

How to combat:

•Get outside

•Remain active and exercise consistently

•Get a flu shot

•Wash your hands frequently/cover your mouth when you cough

•Maintain proper nutrition

The following websites were used in answering the question:

http://www.dailymail.co.uk/news/article-480212/Today-September-sick--day-likely-fall-ill.html

http://www.chicagotribune.com/lifestyles/health/ct-why-we-get-sick-in-winter-20170314-story.html

Managing the Holiday Season

Q:

The holiday season is upon us.  It can be a happy and joyous time, but it can also be a frenetic, anxious, or depressing time.  What are some tips to help individuals manage the season?

A:

The holiday season can be wonderful and yet challenging time.  Below are some tips to make the season a littler easier to manage.

•         Have modest expectations- don’t let the materialism and commercialization dictate how the holidays are supposed to look or feel

•         Plan ahead and stick to the plan

–        Be intentional about your holiday plans

–        What and who you will buy for this season

–        Where and when you will go places

–        Who you will spend time with

–        When breaks are needed from the hustle and bustle

•         Keep you habits - don’t let the holiday season dramatically change certain habits

–        Eating habits

–        Sleeping habits

–        Your normal routine

–        Alcoholic intake

•         Regular Exercise - it is great for burning calories, but also good for bouts of depression or anxiety

•         Get outside – sunshine, fresh air and physical activity are great ways to help us regulate stressors.

The following websites were used in answering the question:

http://www.health.com/health/gallery/0,,20550695,00.html#get-help

https://www.webmd.com/depression/features/25-ways-find-joy-balance-during-holidays#4

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress/art-20047544?pg=2

The Color of Fruits and Vegetables

Q:

Numerous Stump the Staff answers cite the importance of fruits and vegetables in a healthy diet.  A client asked the follow up question; “Does the color of the fruit or vegetables impact its health benefits?”

A:

Fruit and vegetables are always a great choice to improve your diet.  The color of the fruit or vegetable is important because the color helps determine its nutritional content.  There are several public service campaigns that promote this idea and have phrases such as:

• Eat the Rainbow
• Five a Day the Color Way
• Eat from the Color Wheel

As part of a healthy diet, you should try to get some of each color every day.  Below are the common colors, choices, and the benefits of the particular color.

Red: Beets, Cherries, Cranberries, Pink Grapefruit, Radishes, Red Apples, Red Bell Peppers and Red Chili Peppers

Benefits: Rich in the antioxidants, reduces risk of prostate cancer, lowers blood pressure, and LDL cholesterol levels

Orange/Yellow: Apricots, Butternut Squash, Cantaloupe, Carrots, Lemons, Oranges, and Rutabagas

Benefits: High in Beta-Carotene, Potassium, and Vitamin C, reduce age-related macula degeneration, prostate cancer, and promote collagen formation and healthy joints

Green: Artichokes, Asparagus, Broccoli, Green Apples, Green Beans, Green Cabbage and Green Grapes

Benefits: High in Chlorophyll, Fiber and Calcium, reduce risk of cancers, normalize digestion time, and boost immune system

Blue/Purple: Blackberries, Blueberries, Plums, Purple Cabbage, and Raisins

Benefits: Rich in the antioxidants, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, and fight inflammation

The following websites were used in answering the question:

http://healthyeating.sfgate.com/benefits-eating-multiple-colored-fruits-vegetables-4676.html

https://www.disabled-world.com/artman/publish/fruits-vegetables.shtml

Farm-To-Table

Q:

“Farm-to-Table” is a current food trend.  What should you consider when deciding to purchase “Farm-to-Table” food?

A:

Farm-to-Table is generally regarded as a social movement that promotes serving/consuming locally grown food at restaurants through direct procurement from the producer.  It often incorporates a form of food traceability allowing consumers to know where the food originated.

When thinking about “Farm-to-Table”, here are a couple things to keep mind:

1. All food originates from a farm, a grove, fishery, etc
2. Not all foods can be locally sourced
3. Locally sourced food may be of lesser quality due to limitations in the local growing conditions
4. Finally, a recent Tampa, Florida study found the majority of restaurants promoting “Farm-to-Table” were not actually purchasing locally sourced food

If you want to implement, consider the following options:

1) When dining out:

•         Ask the server or chef about food labeled as “Farm-to-Table”

•         Restaurants charge a premium for “Farm-to-Table” food items.  Does the menu price seem right?

•         Consider the local growing season.  There are fewer “Farm-to-Table” options in winter

2) Better yet, eat at home because it is cheaper, healthier and you can dictate the source.  When dining at home:

•         Shop at locally owned grocery stores, butcher shops, etc

•         Ask the store where the food actually came from and when it was purchased

•         Purchase produce that is in season

•         Limit purchases of processed and packaged food

The following website was used in answering the question:

http://www.npr.org/sections/thesalt/2016/04/14/474258801/farm-to-fable-tampa-probe-finds-many-restaurants-lie-about-sourcing

Cancer

Q:

Recently, on a health radio show, the host commented that ~75% of all forms of cancer are preventable.  What can you tell me about this statement?

A:

There is debate about recent cancer prevention studies.

•         2008 research suggested that 5 to 10% of all cancer cases were attributed to genetic defects and the remaining 90–95% were attributed to environment and lifestyle.

•         A more recent study published in the Journal of the American Medical Association Oncology suggests that maintaining a healthy lifestyle decreases cancer deaths by 67% for men and 59% for women and drops the occurrence of new cancers by 41% in women and 63% in men.

Again there is debate on the percentages, but there is no debate that better lifestyle and environment habits are important to reducing the cancer risk.

Better lifestyle and environment habits include:

•         Eliminate tobacco use (25–30% of cancer deaths are tied to tobacco use)

•         Better diets (30–35% of cancer deaths are tied to poor diets / obesity)

–        Moderate use of alcohol

–        Consume more fruits, vegetables, and whole grains

–        Limit meat consumption / consume lean cuts of meat

–        Reduce consumption of processed or packaged foods

•         Exercise 75 to 150 minutes a week

•         Improve body composition

•         Use sun screen and minimize exposure to environmental pollutants

The following websites were used in answering the question:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2515569/

https://www.usatoday.com/story/news/nation-now/2016/05/20/study-us-cancer-deaths-mostly-preventable/84648084/

Blood Vessels

Q:  What are the differences between veins, arteries, and capillaries?  What are varicose veins and what are the causes?

A:  The cardiovascular system consists of the heart, blood vessels, and blood.  The blood vessels transport oxygen, nutrients, hormones, and cellular waste products throughout the body.  The three main blood vessels are arteries, veins, and capillaries.  The chart below details the primary differences between these vessels.

Arteries

-Carries oxygenated blood 

away from the heart

-No valves

-High pressure

-Thick walls and muscle fiber

to withstand pressure

Veins

-Carries de-oxygenated blood

to the heart

-Valves

-Low pressure

-Thin walls and muscle fiber

due to low pressure

Capillaries

-Fed from arteries

-Smallest and thinnest vessel

-Most common vessel

-Supplies oxygenated blood to tissues 

of the body

Varicose veins are twisted, enlarged veins that form near the surface of the skin and are most common in the lower extremities.  As noted above, veins have valves to ensure de-oxygenated blood flows away from the tissue and back to the heart.

Varicose veins form for various reasons but the most common causes are due to vein valve deterioration, vein muscle weakening due to age, and pregnancy.  Instead of flowing back to your heart, the blood starts to pool in your veins which causes them to become enlarged. The veins appear blue because of the de-oxygenated blood.

The following websites were used as references in answering the question:

http://thecardiovascularsystem.wikispaces.com/Differences+between+Arteries,+Capillaries+and+Veins

http://www.innerbody.com/image/cardov.html

http://www.mayoclinic.org/diseases-conditions/varicose-veins/basics/causes/con-20043474