healthy people - manchester, connecticuthrd1.townofmanchester.org/newhr/assets/file/october...

National Health Observances for October ................................................. 1

Alcohol & Brain Health ....................................................................................2

Enjoy Food Eat Less .........................................................................................4

Laughter is the Best Medicine .................................................................... 7

Lungs Vital for Life ....................................................................................... 8

Salad Benefits .............................................................................................. 10

Sip Smarter ................................................................................................... 11

Sleep Apnea ................................................................................................ 13

Trans Fats & Memory Issues ........................................................................ 15

Men & Breast Cancer ................................................................................... 17

What’s Cook’in ............................................................................................. 19

Mediterranean Diet ...................................................................................... 20

Chewing Tobacco ........................................................................................ 22

Wellness Newsletter: OCTOBER 2015

OCTOBER 2015

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National Health Observances

October 2015

National Council on Patient Information and Education

Eye Injury Prevention Month

Halloween Safety Month

Healthy Lung Month

Let's Talk Month

National Breast Cancer Awareness Month

National Celiac Disease Awareness Month

National Chiropractic Month

National Dental Hygiene Month

National Disability Employment Awareness Month

National Domestic Violence Awareness Month

National Down Syndrome Awareness Month

National Medical Librarians Month

National Physical Therapy Month

National Spina Bifida Awareness Month

Sudden Infant Death Syndrome Awareness Month

HangoversA brightly colored cosmopolitan is the

drink of choice for the glamorous characters in Sex and the City. James Bond depends on

his famous martini—shaken, not stirred—to unwind with after confounding a villain. And what

wedding concludes without a champagne toast?

Alcohol is part of our culture—it helps us celebrate and socialize, and it enhances our religious ceremonies. But drinking too much—on a single occasion or over time—can have serious consequences for our health. Most Americans recognize that drinking too much can lead to accidents and dependence. But that’s only part of the story. In addition to these serious problems, alcohol abuse can damage organs, weaken the immune system, and contribute to cancers. Plus, much like smoking, alcohol affects different people differently. Genes, environment, and even diet can play a role in whether you develop an alcohol-related disease. On the flip side, some people actually may benefit from drinking alcohol in small quantities. Sound complicated? It sure

can be. To stay healthy, and to decide what role alcohol should play in your life, you need

accurate, up-to-date information.

A Little Goes a Long Way: Know the Amounts

Knowing how much alcohol constitutes a “standard” drink can help you determine how much you are drinking and understand the risks. One standard drink contains about 0.6 fluid ounces or 14 grams of pure alcohol. In more familiar terms, the following amounts constitute one standard drink:

➜ 12 fluid ounces of beer (about 5% alcohol)

➜ 8 to 9 fluid ounces of malt liquor (about 7% alcohol)

➜ 5 fluid ounces of table wine (about 12% alcohol)

➜ 1.5 fluid ounces of hard liquor (about 40% alcohol)

Research demonstrates “low-risk” drinking levels for men are no more than 4 drinks on any single day AND no more than 14 drinks per week. For women, “low-risk” drinking levels are no more than three drinks on any single day AND no more than seven drinks per week. To stay low-risk, you must keep within both the single-day and weekly limits.

Even within these limits, you can have problems if you drink too quickly, have health conditions, or are over age 65. Older adults should have no more than three drinks on any day and no more than seven drinks per week.

Beyond

Alcohol & Its Effect on Your Brain

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Based on your health and how alcohol affects you, you may need to drink less or not at all. People who should abstain from alcohol completely include those who:

➜ Plan to drive a vehicle or operate machinery

➜ Are pregnant or trying to become pregnant

➜ Take medications that interact with alcohol

➜ Have a medical condition that alcohol can aggravate

What Happens Inside The Brain?

Most people do not realize how extensively alcohol can affect the brain. But recognizing these potential consequences will help you make better decisions about what amount of alcohol is appropriate for you.

The brain’s structure is complex. It includes multiple systems that interact to support all of your body’s functions—from thinking to breathing and moving.

These multiple brain systems communicate with each other through about a trillion tiny nerve cells called neurons. Neurons in the brain translate information into electrical and chemical signals the brain can understand. They also send messages from the brain to the rest of the body.

Chemicals called neurotransmitters carry messages between the neurons. Neurotransmitters can be very powerful. Depending on the type and the amount of neurotransmitter, these chemicals can either intensify or minimize your body’s responses, your feelings, and your mood. The brain works to balance the neurotransmitters that speed things up with the ones that slow things down to keep your body operating at the right pace.

Alcohol can slow the pace of communication between neurotransmitters in the brain.

Heavy alcohol consumption—even on a single occasion—can throw the delicate balance of neurotransmitters off course. Alcohol can cause your neurotransmitters to relay information too slowly, so you feel extremely drowsy. Alcohol-related disruptions to the neurotransmitter balance also can trigger mood and behavioral changes, including depression, agitation, memory loss, and even seizures.

Long-term, heavy drinking causes alterations in the neurons, such as reductions in the size of brain cells. As a result of these and other changes, brain mass shrinks and the brain’s inner cavity grows bigger. These changes may affect a wide range of abilities, including motor coordination; temperature regulation; sleep; mood; and various cognitive functions, including learning and memory.

One neurotransmitter particularly susceptible to even small amounts of alcohol is called glutamate. Among other things, glutamate affects memory. Researchers believe that alcohol interferes with glutamate action, and this may be what causes some people to temporarily “black out,” or forget much of what happened during a night of heavy drinking.

Alcohol also causes an increased release of serotonin, another neurotransmitter, which helps regulate emotional expression, and endorphins, which are natural substances that may spark feelings of relaxation and euphoria as intoxication sets in. Researchers now understand that the brain tries to compensate for these disruptions. Neurotransmitters adapt to create balance in the brain despite the presence of alcohol. But making these adaptations can have negative results, including building alcohol tolerance, developing alcohol dependence, and experiencing alcohol withdrawal symptoms.

Alcohol Shrinks and Disturbs Brain Tissue

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United StatesDepartment of Agriculture Center for Nutrition Policy and Promotion

FAT FREE

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9105

4

3

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1 choose to eat some foods more or less often Choose more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. Cut back on foods high in solid fats, added sugars, and salt.

find out what you need Get your personalized plan by using the SuperTracker to identify your food group targets. Compare the foods you eat to the foods you need to eat.

sip smarter Drink water or other calorie-free beverages, 100% juice, or fat-free milk when you are thirsty. Soda and other sweet drinks contain a lot of sugar and are high in calories.

compare foods Check out the Food-A-Pedia to look up and compare nutrition information for more than 8,000 foods.

make treats “treats,” not everyday foods Treats are great once in a while. Just don’t make treat foods an everyday choice. Limit sweet treats to special occasions.

get to know the foods you eat Use the SuperTracker to find out what kinds of foods and how much to eat and to get tips and support for making better food choices.

take your time Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough.

use a smaller plate Use a smaller plate at meals to help with portion control. That way you can finish your entire plate and feel satisfied without overeating.

if you eat out, choose healthier options Check and compare nutrition information about the foods you are eating. Preparing food at home makes it easier to control what is in your meals.

satisfy your sweet tooth in a healthy way Indulge in a naturally sweet dessert dish—fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

enjoy your food, but eat less

10 tips to enjoying your meal

You can enjoy your meals while making small adjustments to the amounts of food on your plate. Healthy meals start with more vegetables and fruits and smaller portions of protein and grains. And don’t forgetdairy—include fat-free or low-fat dairy products on your plate, or drink milk with your meal.

Go to www.ChooseMyPlate.gov for more information.

10 tips

Nutrition Education Series

DG TipSheet No. 18

December 2011USDA is an equal opportunity

provider and employer.

ACSM Information On…

HigH-intensity interval trainingThe popularity of high intensity interval training is on the rise. High intensity interval training sessions are commonly called HIIT workouts. This type of training involves repeated bouts of high intensity effort followed by varied recovery times.

A Complete Physical Activity Program A well-rounded physical activity program includes aerobic exercise and strength training exercise, but not necessarily in the same session. This blend helps maintain or improve cardiorespiratory and muscular fitness and overall health and function. Regular physical activity will provide more health benefits than sporadic, high intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule.

ACSM’s physical activity recommendations for healthy adults, updated in 2011, recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week, or 20 minutes of more vigorous activity three days per week. Combinations of moderate- and vigorous-intensity activity can be performed to meet this recommendation.

Examples of typical aerobic exercises are: • Walking• Running• Stair climbing• Cycling• Rowing• Cross-country skiing• Swimming

In addition, strength training should be performed a minimum of two days each week, with 8-12 repetitions of 8-10 different exercises that target all major muscle groups. This type of training can be accomplished using body weight, resistance bands, free weights, medicine balls or weight machines.

The intense work periods may range from 5 seconds to 8 minutes long, and are performed at 80% to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself. The recovery periods may last equally as long as the work periods and are usually performed at 40% to 50% of a person’s estimated maximal heart rate. The workout continues with the alternating work and relief periods totaling 20 to 60 minutes.

What are the benefits of HIIT?HIIT training has been shown to improve:• aerobic and anaerobic fitness• blood pressure • cardiovascular health • insulin sensitivity (which helps the exercising

muscles more readily use glucose for fuel to make energy)

• cholesterol profiles • abdominal fat and body weight while

maintaining muscle mass.

Why is HIIT Training so Popular?HIIT training can easily be modified for people of all fitness levels and special conditions, such as overweight and diabetes. HIIT workouts can be performed on all exercise modes, including cycling, walking, swimming, aqua training, elliptical cross-training, and in many group exercise classes. HIIT workouts provide similar fitness benefits as continuous

endurance workouts, but in shorter periods of time. This is because HIIT workouts tend to burn more calories than traditional workouts, especially after the workout. The post-exercise period is called “EPOC”, which stands for excess postexercise oxygen consumption. This is generally about a 2-hour period after an exercise bout where the body is restoring itself to pre-exercise levels, and thus using more energy. Because of the vigorous contractile nature of HIIT workouts, the EPOC generally tends to be modestly greater, adding about 6 to 15% more calories to the overall workout energy expenditure.

How do You Develop a HIIT Exercise Program?When developing a HIIT program, consider the duration, intensity, and frequency of the work intervals and the length of the recovery intervals. Intensity during the high intensity work interval should range ≥ 80% of your estimated maximal heart rate. As a good subjective indicator, the work interval should feel like you are exercising “hard” to “very hard”. Using the talk test as your guide, it would be like carrying on a conversation, with difficulty. The intensity of the recovery interval should be 40-50% of your estimate maximal heart rate. This would be a physical activity that felt very comfortable, in order to help you recover and prepare for your next work interval.

Staying Active Pays Off! Those who are physically active tend to live longer, healthier lives. Research shows that moderate physical activity – such as 30 minutes a day of brisk walking – significantly contributes to longevity. Even a person with risk factors like high blood pressure, diabetes or even a smoking habit can gain real benefits from incorporating regular physical activity into their daily life.

As many dieters have found, exercise can help you stay on a diet and lose weight. What’s more – regular exercise can help lower blood pressure, control blood sugar, improve cholesterol levels and build stronger, denser bones.

The First StepBefore you begin an exercise program, take a fitness test, or substantially increase your level of activity, make sure to answer the following questions. This physical activity readiness questionnaire (PAR-Q) will help determine if you’re ready to begin an exercise routine or program.

• Has your doctor ever said that you have a heart condition or that you should participate in physical activity only as recommended by a doctor?

• Do you feel pain in your chest during physical activity?• In the past month, have you had chest pain when you

were not doing physical activity?• Do you lose your balance from dizziness? Do you ever

lose consciousness?• Do you have a bone or joint problem that could be

made worse by a change in your physical activity?• Is your doctor currently prescribing drugs for your

blood pressure or a heart condition?• Do you know of any reason you should not participate

in physical activity?

If you answered yes to one or more questions, if you are over 40 years of age and have recently been inactive, or if you are concerned about your health, consult a physician before taking a fitness test or substantially increasing your physical activity. If you answered no to each question, then it’s likely that you can safely begin exercising.

Prior to ExercisePrior to beginning any exercise program, including the activities depicted in this brochure, individuals should seek medical evaluation and clearance to engage in activity. Not all exercise programs are suitable for everyone, and some programs may result in injury. Activities should be carried out at a pace that is comfortable for the user. Users should discontinue participation in any exercise activity that causes pain or discomfort. In such event, medical consultation should be immediately obtained.

ACSM grants permission to reproduce this brochure if it is reproduced in its entirety without alteration. The text may be reproduced in another publication if it is used in its entirety without alteration and the following statement is added: Reprinted with permission of the American College of Sports Medicine. Copyright © 2014 American College of Sports Medicine. This brochure is a product of ACSM’s Consumer Information Committee. Visit ACSM online at www.acsm.org.

The relationship of the work and recovery interval is important. Many studies use a specific ratio of exercise to recovery to improve the different energy systems of the body. For example, a ratio of 1:1 might be a 3-minute hard work (or high intensity) bout followed by a 3-minute recovery (or low intensity) bout. These 1:1 interval workouts often range about 3, 4, or 5 minutes followed by an equal time in recovery. Another popular HIIT training protocol is called the “spring interval training method”. With this type of program the exerciser does about 30 seconds of ‘sprint or near full-out effort’, which is followed by 4 to 4.5 minutes of recovery. This combination of exercise can be repeated 3 to 5 times. These higher intensity work efforts are typically shorter bouts (30 seconds with sprint interval training).

What are the Safety Concerns with HIIT Training?Persons who have been living rather sedentary lifestyles or periods of physical inactivity may have an increased coronary disease risk to high intensity exercise. Family history, cigarette smoking, hypertension, diabetes (or pre-diabetes), abnormal cholesterol levels and obesity will increase this risk. Medical clearance from a physician may be an appropriate safety measure for anyone with these conditions before staring HIIT or any exercise training. Prior to beginning HIIT training a person is encouraged to establish a foundational level of fitness. This foundation is sometimes referred to as a “base fitness level”. A base fitness level is consistent aerobic training (3 to 5 times a week for 20 to 60 min per session at a somewhat hard intensity) for several weeks that produces muscular adaptations, which improve oxygen transport to the muscles. Establishing appropriate exercise form and muscle strength are important before engaging in regular HIIT to reduce the risk of musculoskeletal injury.

Regardless of age, gender and fitness level, one of the keys to safe participation of HIIT training is for all people to modify the intensity of the work interval to a preferred challenging level. Safety in participation should always be primary priority, and people should focus more on finding their own optimal training intensities as opposed to keeping up with other persons.

How Many Times a Week Can You do a HIIT Workout?HIIT workouts are more exhaustive then steady state endurance workouts. Therefore, a longer recovery period is often needed. Perhaps start with one HIIT training workout a week, with your other workouts being steady state workouts. As you feel ready for more challenge, add a second HIIT workout a week, making sure you spread the HIIT workouts throughout the week.

Final HIIT MessageInterval training has been an integral part of athletic training programs for many years because a variety of sport and recreational activities require short bursts of movement at high intensities. Interval training is becoming an increasingly recognized and well-liked method of training. The incorporation of interval training into a general conditioning program will optimize the development of cardiorespiratory fitness as well as numerous other health benefits. Give HIIT a try.

Brochure content provided by Len Kravitz, Ph.D.

Your lungs are organs in your chest that allow your body to take in oxygen from the air. They also help remove carbon dioxide (a waste gas that can be toxic) from your body.

The lungs’ intake of oxygen and removal of carbon dioxide is called gas exchange. Gas exchange is part of breathing. Breathing is a vital function of life; it helps your body work properly.

The respiratory system is made up of organs and tissues that help you breathe. The main parts of this system are the airways, the lungs and linked blood vessels, and the muscles that enable breathing.

Your AirwaysThe airways are pipes that carry oxygen-rich air to your lungs. They also carry carbon dioxide, a waste gas, out of your lungs. The airways include your:

» Nose and linked air passages (called nasal cavities)

» Mouth » Larynx (LAR-ingks), or voice box

» Trachea (TRA-ke-ah), or windpipe » Tubes called bronchial tubes or

bronchi, and their branches

Air first enters your body through your nose or mouth, which wets and warms the air. (Cold, dry air can irritate your lungs.) The air then travels through your voice box and down your windpipe. The windpipe splits into two bronchial tubes that enter your lungs.

A thin flap of tissue called the epiglottis (ep-ih-GLOT-is) covers your windpipe when you swallow. This prevents food and drink from entering the air passages that lead to your lungs.

A Clear Look at

An Organ that is Vital to Your LifeYour Lungs

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Except for the mouth and some parts of the nose, all of the airways have special hairs called cilia (SIL-e-ah) that are coated with sticky mucus. The cilia trap germs and other foreign particles that enter your airways when you breathe in air.

These fine hairs then sweep the particles up to the nose or mouth. From there, they’re swallowed, coughed, or sneezed out of the body. Nose hairs and mouth saliva also trap particles and germs.

Muscles Used for BreathingMuscles near the lungs help expand and contract (tighten) the lungs to allow breathing. These muscles include the:

» Diaphragm (DI-ah-fram) » Intercostal muscles » Abdominal muscles » Muscles in the neck and collarbone area

The diaphragm is a dome-shaped muscle located below your lungs. It separates the chest cavity from the abdominal cavity. The diaphragm is the main muscle used for breathing.

The intercostal muscles are located between your ribs. They also play a major role in helping you breathe.

Beneath your diaphragm are abdominal muscles. They help you breathe out when you’re breathing fast (for example, during physical activity).

Muscles in your neck and collarbone area help you breathe in when other muscles involved in breathing don’t work well, or when lung disease impairs your breathing.

Lungs and Blood VesselsYour lungs and linked blood vessels deliver oxygen to your body and remove carbon dioxide from your body. Your lungs lie on either side of your breastbone and fill the inside of your chest cavity. Your left lung is slightly smaller than your right lung to allow room for your heart.

Within the lungs, your bronchi branch into thousands of smaller, thinner tubes called bronchioles. These tubes end in bunches of tiny round air sacs called alveoli (al-VEE-uhl-eye).

Each of these air sacs is covered in a mesh of tiny blood vessels called capillaries. The capillaries connect to a network of arteries and veins that move blood through your body.

The pulmonary (PULL-mun-ary) artery and its branches deliver blood rich in carbon dioxide (and lacking in oxygen) to the capillaries that surround the air sacs. Inside the air sacs, carbon dioxide moves from the blood into the air. At the same time, oxygen moves from the air into the blood in the capillaries.

The oxygen-rich blood then travels to the heart through the pulmonary vein and its branches. The heart pumps the oxygen-rich blood out to the body.

The lungs are divided into five main sections called lobes. Some people need to have a diseased lung lobe removed. However, they can still breathe well using the rest of their lung lobes.

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The 'Secret' Salad Benefits

You likely already know that salads are an exceptionally nutritious, low calorie dish or meal. But here are three additional, fabulous salad benefits that I bet you are not aware of.

1. Salads are arguably the best dish for “feeding your microbiome”. The microbiome refers to that rich ecosystem of beneficial bacteria that reside in our GI tract. Maintaining a healthy microbiome (which is vital to all-over health!) requires eating a broad array of plant-based foods. Salads are the perfect dish for giving those good bugs the variety and volume of plant-based foods they must have to survive!

2. Did you know just looking at a salad can incite eating and stimulate your appetite? It is true! Both color and variety boost eating behavior at the level of the brain. Thus if you include a variety of brightly colored veggies or veggies with fruit in your salads, it can help you eat and enjoy a dish that is off-the-charts healthy.

3. Salads make eating raw veggies easy and tasty. Some veggies are definitely healthier for you raw, and eating salads is the perfect way to take advantage of this fact.

Source: www.drannwellness.com

http://www.drannblog.com/

Sip SmarterAs part of an overall healthy diet, replacing sugary drinks with low- and no-calorie beverages can help you limit calories, which may help you achieve or maintain a healthy weight.

SPLENDA® Brand is proud to support the American Heart Association’s

Simple Cooking with Heart initiative.

¨

FOR MORE TIPS ON HEALTHY EATING, COOKING AND RECIPES: HEART.ORG/SIMPLECOOKING

Most Americans consume nearly 20 TEASPOONS of added sugars EACH DAY.

That’s TRIPLE the recommended

daily limit for women and DOUBLE for men!

Sugar-sweetened beverages like soda and energy/sports drinks are the

#1 SOURCE OF ADDED SUGARS IN OUR DIET.

A can (12 FL OZ) of regular soda has about

150 CALORIES AND 10 TEASPOONS of added sugar.

with these better choices! • water – plain, sparkling

and flavored

• diet soft drinks

• coffee and tea without added sugars

Replace sugary beverages… • full-calorie soft drinks

• energy/sports drinks

• sweetened “enhanced water” drinks

• sweet tea

• sweetened coffee drinks

The facts may surprise you.

HONEY

SPLENDA® Brand is proud to support the American Heart Association’s

Simple Cooking with Heart initiative.

¨

FOR MORE TIPS ON HEALTHY EATING, COOKING AND RECIPES: HEART.ORG/SIMPLECOOKING

The possibilities will delight you!Try these tips to switch to drinks with less added sugars. They’ll quench your thirst and taste good.

Start cutting back. Take steps to reduce or replace added sugars (caloric sweeteners) in your diet:

REPLACE some of your

drinks WITH WATER.

SWAP a full-calorie soda with diet soda.

REDUCE the amount of SUGAR in your coffee and tea.

ADD plain or SPARKLING WATER to drinks to keep some of the flavor with less added sugars per serving.

Choose water. Make water the easy, more appealing choice:

Carry a refillable WATER BOTTLE.

ADD a splash of 100% fruit juice or slices of citrus, berries and

even cucumbers for a BOOST OF FLAVOR.

Try seltzer, club soda or sparkling

water if you crave THE FIZZ.

Add a LOW-CALORIE SWEETENER.

Make it at home. Family favorites like hot chocolate, lemonade, smoothies, fruit punch, chocolate milk and coffee drinks easily can be made at home with less added sugars.

START WITH UNSWEETENED beverages, then flavor to taste with additions like fruit, nonfat milk, low-calorie sweeteners, and herbs and spices.

Get great recipes for beverages and more

at RECIPES.SPLENDA.COM and

HEART.ORG/SIMPLECOOKING.

¨

Read the label, and choose wisely.Some drinks that appear to be healthy may be high in calories and added sugars. Check servings per container and ingredients list.

Keep in mind that added sugars go by many names, including sucrose, glucose, maltose, dextrose, high fructose corn syrup, concentrated fruit juice, agave nectar and honey.

©2015, American Heart Association. DS9368 7/15

Sleep apnea (AP-ne-ah) is a common disorder in which you have one or more pauses in breathing or shallow breaths while you sleep.

Breathing pauses can last from a few seconds to minutes. They may occur 30 times or more an hour. Typically, normal breathing then starts again, sometimes with a loud snort or choking sound.

Sleep apnea usually is a chronic (ongoing) condition that disrupts your sleep. When your breathing pauses or becomes shallow, you’ll often move out of deep sleep and into light sleep.

As a result, the quality of your sleep is poor, which makes you tired during the day. Sleep apnea is a leading cause of excessive daytime sleepiness.

Detecting & Diagnosing Sleep ApneaSleep apnea often goes undiagnosed. Doctors usually can’t detect the condition during routine office visits. Also, no blood test can help diagnose the condition.

Most people who have sleep apnea don’t know they have it because it only occurs during sleep. A family member or bed partner might be the first to notice signs of sleep apnea.

MORE THAN A

A Look at Sleep ApneaSNORE

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The most common type of sleep apnea is obstructive sleep apnea. In this condition, the airway collapses or becomes blocked during sleep. This causes shallow breathing or breathing pauses.

When you try to breathe, any air that squeezes past the blockage can cause loud snoring. Obstructive sleep apnea is more common in people who are overweight, but it can affect anyone. For example, small children who have enlarged tonsil tissues in their throats may have obstructive sleep apnea.

Major Signs and SymptomsOne of the most common signs of obstructive sleep apnea is loud and chronic (ongoing) snoring. Pauses may occur in the snoring. Choking or gasping may follow the pauses.

The snoring usually is loudest when you sleep on your back; it might be less noisy when you turn on your side. You might not snore every night. Over time, however, the snoring can happen more often and get louder.

You’re asleep when the snoring or gasping happens. You likely won’t know that you’re having problems breathing or be able to judge how severe the problem is. A family member or bed partner often will notice these problems before you do.

Not everyone who snores has sleep apnea.

Another common sign of sleep apnea is fighting sleepiness during the day, at work, or while driving. You may find yourself rapidly falling asleep during the quiet moments of the day when you’re not active. Even if you don’t have daytime sleepiness, talk with your doctor if you have problems breathing during sleep.

Central sleep apnea is a less common type of sleep apnea. This disorder occurs if the area of your brain that controls your breathing doesn’t send the correct signals to your breathing muscles. As a result, you’ll make no effort to breathe for brief periods.

Central sleep apnea can affect anyone. However, it’s more common in people who have certain medical conditions or use certain medicines.

Central sleep apnea can occur with obstructive sleep apnea or alone. Snoring typically doesn’t happen with central sleep apnea.

This article mainly focuses on obstructive sleep apnea.

Who Is at Risk for Sleep Apnea?Obstructive sleep apnea is a common condition. About half of the people who have this condition are overweight.

Men are more likely than women to have sleep apnea. Although the condition can occur at any age, the risk increases as you get older. A family history of sleep apnea also increases your risk for the condition.

People who have small airways in their noses, throats, or mouths are more likely to have sleep apnea. Small airways might be due to the shape of these structures or allergies or other conditions that cause congestion.

Small children might have enlarged tonsil tissues in their throats. Enlarged tonsil tissues raise a child’s risk for sleep apnea. Overweight children also might be at increased risk for sleep apnea.

Race and ethnicity might play a role in the risk of developing sleep apnea. However, more research is needed.

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Is Fat Chewing Away at Your

Memory?Your mind works a lot like a comput-er. Your brain puts information it judges to be important into “files.” When you remember something, you pull up a file. Memory doesn’t always work perfectly. As people grow older, it may take longer to retrieve those files. Some adults joke about having a “senior moment.”

It’s normal to forget things once in a while. We’ve all forgotten a name, where we put our keys, or if we locked the front door. Seniors who forget things more often than others their age may have mild cognitive impairment. Forgetting how to use the telephone or find your way home may be signs of a more serious problem. These include Alzheimer’s dis-ease or other types of dementia, stroke, depression, head injuries, thyroid prob-lems, or reactions to certain medicines. If you’re worried about your forgetfulness, see your doctor.

The Possible Link Between Trans Fat & Your MemoryThe trans fats found in your favorite junk foods aren’t just clogging your arteries: New research shows they might also be messing with your memory.

Young and middle-aged men who ate large amounts of trans fats exhibited a significantly reduced ability to recall words during a memory test, according to findings at the American Heart Association’s annual meeting in Chicago.

Men with the most trans fats in their diet suffered as much as a 10 percent reduction in the words they could recall, the study found.

What are Trans Fats?Trans fats are a type of dietary fat that has been shown to both increase blood levels of LDL (“bad”) cholesterol and decrease levels of HDL (“good”) cholesterol.

Small levels of trans fats naturally occur in milk and meat products, but artificially created trans fats like partially hydroge-nated oils are widely used in processed foods, fast food, baked goods, snack foods, frozen pizza and coffee creamers.

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The researchers studied adults who had not been diagnosed with heart disease, including slightly more than 1,000 men aged 20 or older.

Participants completed a dietary ques-tionnaire, from which the investigators estimated their trans fat consumption.

To assess memory, researchers used a proven test called “recurrent words.” They presented participants with a series of 104 cards with a word on each. Participants had to state whether each word was new or had already appeared on a prior card.

What did the Study Find? The researchers found that among men younger than 45, those who ate more trans fats showed notably worse perfor-mance on the word memory test, even after taking into account factors such as age, education, ethnicity and depression.

Each additional gram a day of trans fats consumed was associated with an estimat-ed 0.76 fewer words correctly recalled.

The researchers hypothesize that the oxi-dizing effects of trans fats may cause brain cells important to memory to die off. Oxidative stress has been associated with diseases such as heart disease and cancer.

The scientists added that at the same time, the energy-sapping effects of the trans fats may make brain cells more sluggish and less responsive.

The scientists did point out that the study only shows an association between trans fats and memory, not a direct cause-and-effect relationship.

Each additional gram a day of trans fats consumed was associated with an estimated 0.76 fewer words correctly recalled.

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The Risk Factors for Male Breast Cancer

It’s important to understand the risk factors for male breast cancer — particularly because men are not routinely screened for the disease and don’t think about the possibility that they’ll get it. As a result, breast cancer tends to be more advanced in men than in women when it is first detected.

A number of factors can increase a man’s risk of getting breast cancer:

• Growing older: This is the biggest factor. Just as is the case for women, risk increases as age increases. The average age of men diagnosed with breast cancer is about 68.

• High estrogen levels: Breast cell growth — both normal and abnormal — is stimulated by the presence of estrogen. Men can have high estrogen levels as a result of:

• taking hormonal medicines• being overweight, which increases the production of estrogen• having been exposed to estrogens in the environment (such as estrogen and other

hormones fed to fatten up beef cattle, or the breakdown products of the pesticide DDT, which can mimic the effects of estrogen in the body)

• being heavy users of alcohol, which can limit the liver’s ability to regulate blood estrogen levels

• having liver disease, which usually leads to lower levels of androgens (male hormones) and higher levels of estrogen (female hormones). This increases the risk of developing gynecomastia (breast tissue growth that is non-cancerous) as well as breast cancer.

• Klinefelter syndrome: Men with Klinefelter syndrome have lower levels of androgens (male hormones) and higher levels of estrogen (female hormones). Therefore, they have a higher risk of developing gynecomastia (breast tissue growth that is non-cancerous) and breast cancer. Klinefelter syndrome is a condition present at birth that affects about 1 in 1,000 men. Normally men have a single X and single Y chromosome. Men with Klinefelter syndrome have more than one X chromosome (sometimes as many as four). Symptoms of Klinefelter syndrome include having longer legs, a higher voice, and a thinner beard than average men; having smaller than normal testicles; and being infertile (unable to produce sperm).

• A strong family history of breast cancer or genetic alterations: Family history can increase the risk of breast cancer in men — particularly if other men in the family have had breast cancer. The risk is also higher if there is a proven breast cancer gene abnormality in the family. Men who inherit abnormal BRCA1 or BRCA2 genes (BR stands for BReast, and CA stands for CAncer) have an increased risk for male breast cancer. The lifetime risk of developing breast cancer by age 70 is approximately 1% with the BRCA1 gene and 6% with the BRCA2 gene. Overall, that’s about 80 times greater than the lifetime risk of men without BRCA1 or BRCA2 abnormalities. Because of this strong association between male breast cancer and an abnormal BRCA2 gene, first-degree relatives (siblings, parents, and children) of a man diagnosed with breast cancer may want to ask their doctors about genetic testing for abnormal breast cancer genes. Still, the majority of male breast cancers happen in men who have no family history of breast cancer and no inherited gene abnormality.

• Radiation exposure: Having radiation therapy to the chest before age 30, and particularly during adolescence, may increase the risk of developing breast cancer. This has been seen in young people receiving radiation to treat Hodgkin’s disease. (This does NOT include radiation therapy to treat breast cancer.)

Source: http://www.breastcancer.org

Fusilli with Asparagus and Toasted Hazelnuts By: Berkeley Wellness

Just a small amount of reduced-fat cream cheese underscored by grated Parmesan gives the sauce for this vegetarian pasta dish a lovely creamy texture. Using some of the pasta cooking water to smooth the sauce and melt the Parmesan is an old Italian trick.

Ingredients1/4 cup hazelnuts10 ounces short fusilli (or other pasta)1 1/2 pounds asparagus, cut into 1 1/2-inch lengths1 cup frozen peas1 1/3 cups water2 cloves garlic, minced3/4 teaspoon salt3 tablespoons reduced-fat cream cheese (Neufchâtel)1 teaspoon grated lemon zest1/4 cup grated Parmesan cheese

Directions1. Preheat the oven to 375°F. Toast the hazelnuts on a baking sheet until the skins begin to flake and the nuts are fragrant, about 7 minutes. Place the nuts in a kitchen towel and rub vigorously to remove as much of the skin as possible (some skin will remain). When cool enough to handle, coarsely chop the hazelnuts and set aside.

2. In a large pot of boiling water, cook the pasta according to package directions. Drain the pasta, reserving 1/2 cup of the pasta cooking water.

3. Meanwhile, in a large skillet, combine the asparagus, peas, water, garlic, and salt. Cover and cook until the asparagus is crisp-tender, about 4 minutes. Uncover, increase the heat to high, bring to a boil, and stir in the cream cheese. Cook until the cream cheese has melted.

4. Transfer the pasta to a large bowl, add the reserved pasta cooking water, asparagus mixture, lemon zest, Parmesan, and hazelnuts, and toss to combine. Makes 4 servings

Recipe Credit:Berkeley Wellness, April 28, 2015

TheBUZZ: The Mediterranean Diet decreases your risk of many of the leading causes of death.

WHAT THEY’RE SAYINGThe Mediterranean Diet decreases the risk of heart-related problems such as high blood pressure, high cholesterol, and heart attacks.

WHAT WE KNOWThe Mediterranean Diet is based on the healthy eating and lifestyle habits of the people living in southern Italy, the Greek island of Crete and other areas of Greece in the early 1960s. The diet has become a popular area of study due to observations made in the 1960s of low incidences of chronic diseases, such as heart disease. The Mediterranean Diet gained much recognition and worldwide interest in the 1990s as a model for healthful eating.

Main components of the Mediterranean Diet

Unrefined Carbohydrates. High consumption of fruits, vegetables, whole-grain breads and cereals, potatoes, and beans.Wine. Moderate consumption of wine.Fish. Eat fish (especially oily) 3 to 4 times a week.Low-Fat Milk. Drink/eat low-fat milk and derivates (cheese and yogurt).Eggs. Eat 3 to 4 eggs per week.Red Meat. Eat moderate amounts of red meat and saturated fats.Nuts. Eat nuts and seeds as snacks.Olive Oil. High consumption of virgin olive oil.

These components, along with other healthy lifestyle factors, may decrease your risk for developing heart disease.

HOW DO WE KNOW THIS?

Those who follow a diet similar to the Mediterranean Diet tend to consume lower amounts of saturated fat.

ABOUT THE BUZZ:

The Mediterranean Diet

Saturated fat has been associated with increased risk for several heart diseases. The diet also includes an

increased intake of healthy fats (monounsaturated and polyunsaturated) which have been correlated with

decreased risk of heart disease as well. The high consumption of fruits and vegetables increases your intake

of antioxidants and soluble fiber. Antioxidants protect the body from toxins which can also lead to disease.

Soluble fiber has been noted for inhibiting the absorption of cholesterol and bile acid from the small

intestines, thereby reducing blood cholesterol and possibly reducing the risk of cardiovascular diseases.

Numerous studies have supported the health promoting abilities of the Mediterranean Diet. Most recently,

a study reported in The International Journal of Obesity concluded that a Mediterranean Diet was

negatively associated with obesity and visceral adiposity [fat deposit in the arteries] in a rural population of

a developing Mediterranean country.*

OUR ADVICE

Even though much evidence supports the claims associated with the Mediterranean Diet, this may not be

entirely due to the diet. Lifestyle factors (such as more physical activity) may also play a part. So at this time,

more studies are needed to determine whether the diet itself can fully account for the lower rates of heart

disease.

However, we do know that fruits and vegetables have been shown to decrease the risk of several of the

leading causes of death (including heart disease and type II diabetes). So eating a diet low in saturated fats

and rich in fruits and vegetables is the best choice when it comes to promoting a long and healthy life!

So while more studies on this particular diet are needed, adequate fruit and vegetable consumption has

been correlated with decreased risk of heart disease. Just remember that when it comes to protecting

yourself from many chronic diseases, eating your recommended amount of fruits and vegetables each day

(or more!), and decreasing your saturated fat intake (like butter, bacon and other animal sources) are two

important elements of any diet.

And those healthy fats? Many fruits and vegetables (avocados, soybeans, etc.) and nuts (Almonds, pecans,

walnuts) also contain the heart-healthy fats that are characteristic of the Mediterranean Diet.

*Issa, C., et al. “A Mediterranean diet pattern with low consumption of liquid sweets and refined cereals is negatively associated

with adiposity in adults from rural Lebanon.” International Journal of Obesity (2010): doi:10.1038/ijo.2010.130.

Mayo Clinic Healthy Lifestyle:

Quit Smoking

You can call chewing tobacco by whatever name you want — smokeless tobacco, spit tobacco, chew, snuff, pinch or dip — but don’t call it harmless. Whether you use chewing tobacco or other types of smokeless tobacco because you like it or because you think smokeless is a safe way to use tobacco, be forewarned — chewing tobacco can cause serious health problems.

Chewing tobacco is a common type of smokeless tobacco. Smokeless tobacco products consist of tobacco or a tobacco blend that’s chewed, sucked on or sniffed, rather than smoked.

There are many types of smokeless tobacco products around the world. In the United States, the main types of smokeless tobacco are:

• Snuff. This is finely ground or shredded tobacco leaves. It’s available in dry or moist forms and is packaged in tins or tea bag-like pouches. Using snuff is also called dipping. A pinch of snuff is placed between the lower lip and gum or cheek and gum. Dry forms of snuff can be sniffed into the nose.

• Chewing tobacco. This consists of loose tobacco leaves that are sweetened and packaged in pouches. A wad of the tobacco is placed between the cheek and gum and held there, sometimes for hours at a time. It’s also called chew and chaw. Usually, tobacco juices are spit out, but those who are more addicted may swallow some of the juices.

• Snus. Snus (pronounced snoos) is a newer smokeless, spitless tobacco product that originated in Sweden. It’s similar to snuff but is pasteurized during the manufacturing process to kill bacteria that can produce cancer-causing chemicals, and it must be kept refrigerated up to the point of sale. It comes in a pouch that’s placed between your upper lip and gum. The snus sold in Sweden seems to have a lower risk of certain cancers, but the snus sold in the U.S. is not manufactured with the same regulations as the Swedish product.

• Dissolvable tobacco. These are pieces of compressed powdered tobacco, similar to small hard candies. They dissolve in the mouth, requiring no spitting of tobacco juices. They’re sometimes called tobacco lozenges, but they’re not the same as the nicotine lozenges used to help people quit smoking.

• Other products. In some parts of the country, smokeless tobacco also comes in the form of plugs and twists. Plugs are tobacco compressed into a brick shape, and twists are braided and twisted tobacco. A piece of a plug or twist is held between the cheek and gum. Tobacco juices are then spit out.

While the available evidence shows that smokeless tobacco may be less dangerous than cigarettes, long-term use of chewing tobacco and other smokeless tobacco products can cause serious health problems. There’s no safe level of tobacco use.

That’s because chewing tobacco and other smokeless tobacco products can contain about 30 cancer-causing substances. Like cigarettes, smokeless tobacco also contains nicotine, which can cause you to become addicted.Here’s a look at some of the health problems related to smokeless tobacco:

• Addiction. Because smokeless tobacco contains nicotine, you can get addicted, just as you can with cigarettes and other tobacco products. Your body may actually absorb as much nicotine from chewing tobacco or snuff as it does from cigarettes. Just as with smoking, withdrawal from smokeless tobacco causes symptoms such as intense cravings, increased appetite, irritability and depressed mood.

• Cancer. Your risk of certain types of cancer increases if you use chewing tobacco or other types of smokeless tobacco. This includes esophageal cancer and various types of oral cancer, including cancers of your mouth, throat, cheek, gums, lips and tongue. You also face an increased risk of pancreatic cancer.

• Cavities. Chewing tobacco and other forms of smokeless tobacco cause tooth decay. That’s because chewing tobacco contains high amounts of sugar, which contributes to cavities. Chewing tobacco also contains coarse particles that can irritate your gums and scratch away at the enamel on your teeth, making your teeth more vulnerable to cavities.

• Gum disease. The sugar and irritants in chewing tobacco and other forms of smokeless tobacco can cause your gums to pull away from your teeth in the area of your mouth where you place the chew. Over time you can develop gum disease, which can be severe enough to destroy the soft tissue and bone that support your teeth (periodontitis) and lead to tooth loss.

• Heart disease. Some forms of smokeless tobacco increase your heart rate and blood pressure. Some evidence suggests that long-term use of smokeless tobacco increases your risk of dying of certain types of heart disease and stroke.

• Precancerous mouth lesions. Smokeless tobacco increases your risk of developing small white patches called leukoplakia (loo-koh-PLAY-key-uh) inside your mouth where the chew is most often placed. These mouth lesions are precancerous — meaning that the lesions could one day become cancer.

If you use chewing tobacco or other forms of smokeless tobacco, quit. And if you’re trying to stop using cigarettes, don’t switch to smokeless tobacco instead. Smokeless tobacco hasn’t been shown to help you stop smoking, and you could end up using both cigarettes and smokeless tobacco.

To stop using any tobacco product, start by talking to your doctor. Or talk to a counselor from your state’s quitline by calling 1-800-QUIT-NOW (800-784-8669). The National Cancer Institute also offers help at 877-44U-QUIT (877-448-7848).

Your doctor or counselor can guide you in creating a quit plan and choosing nicotine replacement products or medications to help ensure success.

1. Smokeless tobacco. American Cancer Society. http://www.cancer.org/cancer/cancercauses/tobaccocancer/smokeless-tobacco. Accessed Aug. 5, 2014.

2. Smokeless tobacco and cancer: Questions and answers. National Cancer Institute. http://www.cancer.gov/cancertopics/factsheet/tobacco/smokeless. Accessed Aug. 5, 2014.

3. Smokeless tobacco: A guide for quitting. National Institute of Dental and Craniofacial Research. http://www.nidcr.nih.gov/OralHealth/Topics/SmokelessTobacco/SmokelessTobaccoAGuideforQuitting.htm. Accessed Aug. 5, 2014.

4. Rigotti NA, et al. Patterns of tobacco use. http://www.uptodate.com/home. Accessed Aug. 5, 2014.5. Giardina EG. Cardiovascular effects of nicotine. http://www.uptodate.com/home. Accessed Aug. 5, 2014.6. Hays JT (expert opinion). Mayo Clinic, Rochester, Minn. Oct. 23, 2014.

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