In This Issue
So, what is HGH? It is a hormone (formal name: somatropin) produced in the pituitary gland (located in the brain), and controls growth and development through one's early years, and then begins to taper off after about age 20. Some children have an abnormally low amount, and their physical development is retarded. Physicians may treat them with low dose HGH injections to get them back on a more normal growth pattern, but it is not at all clear that HGH given to older adults will have the desired effect of reversing or stopping the effects of normal aging, one of which is the reduced production of HGH.
Some early studies seem to have shown that HGH lowers body fat and increases muscle mass, which has lead to a swarm of those claiming to have the secret to making the elderly (and even the not so elderly -- no discrimination here) young again.
More recent studies have shown some similar results -- positive changes in body composition, but changes in body composition alone do not affect strength or cardiovascular endurance. Those traits require exercise, which can provide the same benefits as are claimed for HGH. So, you can take HGH and exercise and achieve the claimed benefits, or you can just exercise and get them. It's your choice, but HGH is fairly expensive, so you could save some money and regain some youthful qualities by exercise alone. Again, that universal palliative.
Are you having hearing problems? Maybe the answer is a hearing aid. For some, they can improve your life, although the sound produced won't be quite as good as that from your ears when they were fully functional. Still, you can at least be part of conversations you might otherwise be missing.
You need to see a doctor first, to make sure a hearing aid is appropriate. There are two types of hearing problems: 1) conductive, and 2) sensorineural.
Conductive hearing loss has several causes including abnormal bone growth in the middle ear, an accumulation of ear wax, a middle ear infection, or even a punctured eardrum. Conductive hearing loss is not helped by hearing aids.
Sensorineural hearing loss has two common sources: aging, and repeated exposure to excessively loud noise (defined as long-term exposure to 85 or more decibels).
If you are having hearing troubles, a visit to an audiologist to determine if a hearing aid can help is a good idea.
There are four basic types of hearing aids:
Price may be a concern too. Most insurance companies do not cover hearing aids, which are not inexpensive. The CIC version is about $1000 more than either BTE or ITE types, which range from about $400 to $2500.
Adjustability is another important consideration -- controls for bass and treble, for example. There are digital and analog aids that provide important tuning differences.
Analog hearing aids are relatively inflexible as far as tuning goes; e.g., if one needs to turn down one's hearing aid, maybe because of a lot of static, all sounds are turned down -- there is no differentiation between high and low frequencies.
Digital hearing aids, on the other hand, require less adjusting in general, and what is required is largely automatic -- done through a small computer chip contained within the unit. Simply put, digital hearing aids are more effective (produce better quality) than the analog types.
There is a kind of middle ground however, "Partly Digital Aids", which are analog, but contain a computer chip.
Hearing aids have quite different levels of adjustability, which is reflected in their cost -- $2500 - $4500 for digital hearing aids, and $1000 to $3000 for partial digital, and $400 to $1600 for analog. And, remember that you have two ears, and both may need assistance.
Remember, see an audiologist to see if you need one or two of these gizmos, and to help you choose one if you do.
I think I once promised not to editorialize anymore, but there is this irresitible urge that can not be denied.
You have all heard of "road rage;" I suspect. But how about "Pedestrian Rage?" When crossing at an intersection with the WALK sign on, do you find yourself dodging cars whose drivers are making left turns and are in too much of a hurry to obey silly rules like "pedestrians have the right of way?" They try to beat you, sometimes by short-cutting lanes coming from the left, or they come right at you trying to intimidate you into stopping so they don't have to. I am trying to make up my mind whether a pocketful of ball-bearings (a perfect throwing size) or a paint-ball gun would be most effective to use against these morons. The ball bearings could be pretty heavy, so. . . Most drivers are courteous, and follow the rules of good driving, but those that don't -- Grrrr. . .
When antioxidants aren't? Antioxidants, such as beta carotene, vitamins C and E, and a number of phytochemicals (plant compounds); help deactivate free-radicals, which are a product of the oxygen-burning aspect of energy production. Free-radicals sometimes damage cell structures, and thereby cause diseases.
Anti-oxidants have a downside, however. Under some circumstances they can become, in essence, "pro-oxidants." Antioxi-dants have a desired effect in a test tube, but in a human body can have undesirable effects. Beta carotene is a well-known example: it has been shown to promote lung cancer in smokers. The first study to demonstrate that affect was shocking to the researchers, as they expected the exact opposite.
It seems clear that isolated antioxidants (supplements) are not as effective as those found naturally in fruit and vegetables. They seem to act symbiotically with other ingredients (phytochemicals and ?) in regular food. And there are other possible intrusive factors besides smoking; such as overexposure to the sun, alcohol, some medications, intense exercise (Yes, there is a negative to the universal palliative.), or some diseases. Precisely how antioxidants work is simply still mostly unknown.
You are much better off eating the foods containing the antioxidants than swallowing pills. The bottom line is to eat lots of fruits and vegetables, and don't rely on supplements.
Electric toothbrushes -- are they better? Apparently they eliminate slightly more plaque than a manual brush, but it is not clear whether that makes any real difference as far as tooth health.
It seems that a manual brush, properly used, is just as good, and costs less. An electric brush -- the "rotation-oscillation" type is preferred; even best for some people. For example, those with a physical condition that inhibits effective use of a manual brush, such as a broken arm, arthritis, braces, etc.
For most people a manual brush works as well as an electric brush, but with a caution -- you need to brush your teeth for at least two full minutes to be effective. Time it -- two minutes.
For optimum care, use a soft bristle brush, replace it every three months or so, floss daily, and use a fluoride toothpaste. And see a dentist regularly.
It's nuts time again. You probably know they are high in fat, hence calories, but the fat is largely a mixture of healthy mono- and polyunsaturated fat. So, they are good for you, but only in moderation (the calories, you know). Their high caloric content makes them better as a replacement for something else in your diet (such as high in saturated fat meat or cheese), rather than just adding them to what you already eat.
Some benefits of nuts are:
Nut butters (e.g., peanut butter) have many of the same advantages as plain old nuts, but watch those calories. One calorie-saving strategy with peanut butter is to buy the "Natural" kind and drain off some or all of the oil that sits at the top.
Sciatica is not an uncommon complaint. It is a pain starting in your buttocks and running down the back of your legs. You may experience a "pins and needles" feeling, or just plain old pain. It can be very debilitating -- it may be painful to just sit down, or to stand from a sitting position, and everything in between.
A common source is pressure on, or inflammation of, the nerve roots that emerge from the sacral region of the spinal column and form the sciatic nerve (the largest in the body). Causes include:
Another pseudo-sciatica is a pain in the sacroiliac joint (the intersection of the spinal column with the hip girdle), which displays characteristics similar to those of sciatica, except it is usually isolated to the lower back and hips.
Treatment may include a visit to a doctor and/or hospital for x-rays, ice or heat therapy, bedrest, O-T-C or prescription medications (aspirin, Tylenol, Advil, etc.) aimed at reducing pain and inflammation. In extreme cases you face surgery, or other health care interventions.
Exercise Corner -- 1-Arm Row. This is a good alternative to lat pull-downs or pull-ups if you have an injury, are overweight (a lot of that fat stuff acts like a weight belt around your waist. This primarily upper back (latisimus dorsi, and rhomboid muscles) exercise, and makes use of your arms, but as with most back exercises, they are just "hooks." Really concentrate on your back muscles.
To perform this exercise, you need a bench and a dumbbell (db), although you can always improvise (e.g., you can bend forward and place your hand on your thigh if no bench is available).
Stand sideways to the bench and put your closest-to-the-bench knee on it. Hold a db on the opposite side (your elbow is fully extended, but your shoulder should be "tight"), and support your trunk with your inside arm. With a knee and hand resting on the bench, your trunk should be parallel to the bench.
Now bend your elbow and pull the db up as high as you can without rolling your back--it must remain flat. The higher above the plane of your back you can raise your elbow, the more effective the exercise. Do the desired number of reps and switch to the other side.
An alternative form of this exercise is to use a "sawing" motion -- slightly diagonal rather than up and down.
(Q) I feel like I need to switch to nonfat milk because of the calories and saturated fat in whole or 2% milk, but I really don't like the taste. What to do?
E.R., Redmond, CA
(A) Many people don't drink nonfat milk because of its watery taste, but there is a way to overcome that problem. Add a teaspoon or two of nonfat dry milk to a cup of nonfat milk and it will be thickened, and will contain more calcium and protein with no extra fat. And nearly everyone can benefit from the extra calcium.
(Q) I'm planning an overseas family trip, but am not sure about where to get the best information on immunizations that we should get. Can you help?
A.Z., Pueblo, CO
(A) I suggest you visit the website www.cdc.gov/, which gets you hooked up with the Centers for Disease Control and Prevention. At this site you can learn about immunizations needed, as well as information about food and water safety in your area of interest. You can also call the free phone number: 877-FYI-TRIP. Happy travelling.
(Q) What should I eat to get as much "good" cholesterol as possible, but avoid "bad" cholesterol? My total cholesterol is high, probably from all the pastries I eat, but I just can't leave them alone.
R.J., Rt. 3, MN
(A) Let's clear up a little cholesterol confusion. Cholesterol is important in all animals -- it is part of all cell membranes, but does not exist in plants.. Also, it is not a fat, although it is commonly discussed along with fat (in nutrition text books, for example). Consequently, vegetarians eat no cholesterol, although their bodies do produce it -- typically all you need; hence we need no dietary cholesterol. And eating only lean meat makes no difference -- remember that it is in all animal cell membranes.
"Good" and "bad" cholesterol only exists inside our bodies, not in what we eat. Dietary cholesterol becomes attached to proteins called lipoproteins (can be thought of as cholesterol packages), which circulate in the blood. Two packages are of particular interest: 1) HDL ("good") cholesterol, which essentially ferries dietary cholesterol out of the bloodstream, and 2) LDL ("bad") cholesterol that actually is only bad when there is too much. LDL packages carry much more cholesterol than HDL, and it has a tendency to stick to artery walls, potentially causing heart problems.
Now, back to that pastry. Its problem is its normally significant amount of saturated fat, which boosts the body's production of cholesterol, including LDL.
(Q) I'm on a weight loss diet, and a friend said I should eat a lot of fiber, but she wasn't sure why. Can you tell me why?
J.C., Ashland, OR
(A) Your friend is correct that you should eat high fiber foods while trying to lose weight. They are normally more filling, allowing you to eat fewer calories without getting that "starving" feeling that can make us eat more than necessary. And they are commonly nutrien-dense, so you get what you need from fewer calories.
(Q) I'm having hearing problems -- I think from too much earwax, a problem I've experienced before. Are there any alternatives to going to a health professional for help?
R.L., Milpitas, CA
(A) What might work is to put a couple of drops of warm, not hot, mineral or vegetable oil in your ears using an eyedropper, wait 10-15 minutes, then with a bulb syringe flush the ear -- keep your head upright to receive the oil, then turn it sideways to drain it. If this doesn't work, there are commercially available earwax softeners you can try. But don't put any liquids in your ear if you have a ruptured eardrum. A last resort (maybe first resort) is to seek help from a health professional
(Q) Is there a "best" anti-hypertension drug?
R.G., Viola, ID
(A) Because of individual differences, no, but there were four types used in a study reported in the December 2000 issue of JAMA: 1) a diuretic, 2) a calcium channel blocker, 3) an ACE inhibitor, and 4) an alpha blocker; with the diuretic (chlorthalidone) coming out on top.That may be a decent starting point for you and your doctor when trying to select an anti-hypertensive drug. A potential extra benefit is that diuretics are among the least expensive of the anti-hypertensive drugs.
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