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WALKING STRATEGIES -- Many of us have added walking as a basic in our workout routine. Walking is a low-cost, easy addition to anyone's schedule. But you might be ready to take walking to the next step. There are some new products out there that are designed to add an extra challenge to walking for fitness. If you have increased your speed and are still looking for a little more, try one of these methods: 1. Walk up and down hills - the changes in terrain puts different resistances on your leg muscles. Try walking to a nearby hill and go up and down twice before walking home. 2. Use walking poles - while the poles may not add much weight, they force you to swing your arms and concentrate on the whole body motions. 3. Avoid ankle or foot weights - these can put extra strain on your knees and ankles, which can lead to injury. Hand weights are more recommended, but only up to 3 pounds. 4. Use resistance cords - these are retractable cords attached to a belt. As you swing your arms, there is resistance that causes you to pull harder in front of and behind you body.

WOMEN'S HEART CARE TIPS -- The American Heart Association (AHA) has issued guidelines to help women prevent heart disease and correct misconceptions about prevention strategies. The AHA said women whose risk is higher than 20 percent in the next 10 years should avoid the use of hormone replacement therapy and high-dose vitamins and supplements for prevention until more research is done. Instead, women should stop smoking, maintain lower weight, and control their blood pressure, diabetes and cholesterol levels, the guidelines said. The guidelines are based on the best scientific evidence about heart disease and stroke prevention, said Dr. Lori Mosca of New York Presbyterian Hospital, who led the AHA committee that made the recommendations.

COCOA BUTTER TIP -- Cocoa butter lotion may help repair and reduce stretch marks. While it is most effective on small marks, it does help lessen the appearance of major marks. Try using cocoa butter lotion twice a day for about a month and see if you notice any difference. Remember stretch marks can appear due to pregnancy as well as weigh loss and weight gain.

ANTIOXIDANTS AND LOWER ASTHMA RATES -- Increases in three antioxidants were linked to lower asthma risk in United States youth, especially those exposed to passive smoke, a study finds. Cornell University researchers analyzed results of a survey conducted from 1988 to 1994 that measured vitamin E, vitamin C, and selenium, a trace element, in 6,153 youth, ages 4 to 16. Beta-carotene was associated with a 10 percent reduction in asthma prevalence in young people not exposed to smoke and a 40 percent reduction in those exposed to passive smoke. Vitamin C yielded similar results. An increase in selenium was associated with a 10 percent to 20 percent decrease in asthma prevalence, but this reduction was 50 percent in youth exposed to smoke. The study could not establish a cause for the associations, however.

TIPS FOR TREATING DRY SKIN -- For many, winter means dry skin, which dermatologists advise can be averted by such strategies as avoiding hot showers and using tiny amounts of mild soap. Dr. Amy Theos, a University of Alabama, Birmingham, dermatologist, also advises dry skin sufferers to avoid washing the dry areas and to use a cream-based moisturizer like Cetaphil within three minutes of getting out of the shower or bath, while the skin is still damp. For redness or persistent itching, she recommends consulting a dermatologist who can help treat extremely dry skin with a prescription cortisone cream.

TEN POWER FOODS FOR FITNESS -- 1. Salmon: Salmon is an excellent source of quality protein and rich in Omega-3 fatty acids, which help your body function optimally. 2. Spinach: Spinach is high in vitamins A and C as well as folate. It is a good source of fiber and it may also help reduce the risk of several diseases such as cancer and age-related macular degeneration of the eye! 3. Almonds: Each ounce of almonds contains a good amount of the antioxidant vitamin E, 6 grams of protein and no cholesterol. Almonds are also an excellent source of magnesium and offer calcium, fiber, the B vitamin folate and phosphorus. Almonds also supply you with monounsaturated fat - the "good" fat associated with decreased heart disease risk. 4. Cranberries: Cranberries are high in cancer-fighting antioxidants, and have been used to treat bacterial infections including kidney and urinary tract. 5. Wheat Germ: Wheat Germ is the "heart" of the wheat kernel - a concentrated source of several essential nutrients including Vitamin E, folate (folic acid), phosphorous, thiamin, zinc and magnesium. 6. Beans: Beans give your body a boost providing a good source of fiber, complex carbohydrates, and protein! Toss them in a salad or with your favorite veggies! 7. Extra Lean Ground Beef: Lean beef is full of power-packed nutrients especially iron, protein and creatine - all the muscle-building components you need! 8. Eggs: Eggs contains a wide array of necessary nutrients. Egg protein (from the whites) is of such high quality that it is often used as the standard by which other protein is measured. Egg protein contains all the essential amino acids (building blocks of protein, which the body needs but cannot make) in a pattern that matches very closely the pattern the body needs. An egg contains varying amounts of 13 vitamins plus many minerals. 9. Tomatoes: Researchers have found that tomatoes and tomato-based products can reduce your risk of cancer, cardiovascular disease and several other chronic illnesses. The lycopene contained in these products can be a useful tool for people trying to stay healthy. 10. Oatmeal: Oatmeal is a good source of complex carbohydrates providing your body with sustained energy and a great source of fiber.

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WELLNESS QUESTIONS & ANSWERS

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The following "questions and answers" contain general information about acne including: what acne is and how it develops, the causes of acne, and the treatment options for various forms of acne. If you have further questions after reading this edition of the Archangel Health News, feel free to write to us or you may wish to discuss them with your doctor.

** Q & A #1:
What as acne?

Acne is a disorder resulting from the action of hormones on the skin's oil glands (sebaceous glands), which leads to plugged pores and outbreaks of lesions commonly called pimples or zits. Acne lesions usually occur on the face, neck, back, chest, and shoulders. Nearly 17 million people in the United States have acne, making it the most common skin disease. Although acne is not a serious health threat, severe acne can lead to disfiguring, permanent scarring, which can be upsetting to people who are affected by the disorder.

** Q & A #2:
How does acne develop?

Doctors describe acne as a disease of the pilosebaceous units (PSUs). Found over most of the body, PSUs consist of a sebaceous gland connected to a canal, called a follicle, that contains a fine hair. These units are most numerous on the face, upper back, and chest. The sebaceous glands make an oily substance called sebum that normally empties onto the skin surface through the opening of the follicle, commonly called a pore. Cells called keratinocytes line the follicle.

The hair, sebum, and keratinocytes that fill the narrow follicle may produce a plug, which is an early sign of acne. The plug prevents sebum from reaching the surface of the skin through a pore. The mixture of oil and cells allows bacteria Propionibacterium acnes (P. acnes) that normally live on the skin to grow in the plugged follicles. These bacteria produce chemicals and enzymes and attract white blood cells that cause inflammation. (Inflammation is a characteristic reaction of tissues to disease or injury and is marked by four signs: swelling, redness, heat, and pain.) When the wall of the plugged follicle breaks down, it spills everything into the nearby skin - sebum, shed skin cells, and bacteria - leading to lesions or pimples.

People with acne frequently have a variety of lesions. The basic acne lesion, called the comedo (KOM-e-do), is simply an enlarged and plugged hair follicle. If the plugged follicle, or comedo, stays beneath the skin, it is called a closed comedo and produces a white bump called a whitehead. A comedo that reaches the surface of the skin and opens up is called a blackhead because it looks black on the skin's surface. This black discoloration is not due to dirt. Both whiteheads and blackheads may stay in the skin for a long time.

Other troublesome acne lesions can develop, including the following:

- Papules: inflamed lesions that usually appear as small, pink bumps on the skin and can be tender to the touch.
- Pustules (pimples): papules topped by pus-filled lesions that may be red at the base.
- Nodules: large, painful, solid lesions that are lodged deep within the skin.
- Cysts: deep, painful, pus-filled lesions that can cause scarring.

** Q & A #3:
What causes acne?

The exact cause of acne is unknown, but doctors believe it results from several related factors. One important factor is an increase in hormones called androgens (male sex hormones). These increase in both boys and girls during puberty and cause the sebaceous glands to enlarge and make more sebum. Hormonal changes related to pregnancy or starting or stopping birth control pills can also cause acne.

Another factor is heredity or genetics. Researchers believe that the tendency to develop acne can be inherited from parents. For example, studies have shown that many school-age boys with acne have a family history of the disorder. Certain drugs, including androgens and lithium, are known to cause acne. Greasy cosmetics may alter the cells of the follicles and make them stick together, producing a plug.

There are many myths about what causes acne. Chocolate and greasy foods are often blamed, but foods seem to have little effect on the development and course of acne in most people. Another common myth is that dirty skin causes acne; however, blackheads and other acne lesions are not caused by dirt. Finally, stress does not cause acne.

** Q & A #4:
What are some of the factors that can make acne worse?

1. Changing hormone levels in adolescent girls and adult women 2 to 7 days before their menstrual period starts.
2. Friction caused by leaning on or rubbing the skin.
3. Pressure from bike helmets, backpacks, or tight collars.
4. Environmental irritants, such as pollution and high humidity.
5. Squeezing or picking at blemishes.
6. Hard scrubbing of the skin.

People of all races and ages get acne. It is most common in adolescents and young adults. Nearly 85 percent of people between the ages of 12 and 24 develop the disorder. For most people, acne tends to go away by the time they reach their thirties; however, some people in their forties and fifties continue to have this skin problem.

** Q & A #6:
How is acne treated?

Acne is often treated by dermatologists (doctors who specialize in skin problems). These doctors treat all kinds of acne, particularly severe cases. Doctors who are general or family practitioners, pediatricians, or internists may treat patients with milder cases of acne.

The goals of treatment are to heal existing lesions, stop new lesions from forming, prevent scarring, and minimize the psychological stress and embarrassment caused by this disease. Drug treatment is aimed at reducing several problems that play a part in causing acne: abnormal clumping of cells in the follicles, increased oil production, bacteria, and inflammation. Depending on the extent of the person's acne, the doctor will recommend one of several over-the-counter (OTC) medicines or prescription medicines that are topical (applied to the skin) or systemic (taken by mouth). The doctor may suggest using more than one topical medicine or combining oral and topical medicines.

-- TREATMENT FOR BLACKHEADS, WHITEHEADS, AND MILD INFLAMMATORY ACNE

Doctors usually recommend an OTC or prescription topical medication for people with mild signs of acne. Topical medicine is applied directly to the acne lesions or to the entire area of affected skin.

Benzoyl peroxide, resorcinol, salicylic acid, and sulfur are the most common topical OTC medicines used to treat acne. Each works a little differently. Benzoyl peroxide is best at killing P. acnes and may reduce oil production. Resorcinol, salicylic acid, and sulfur help break down blackheads and whiteheads. Salicylic acid also helps cut down the shedding of cells lining the follicles of the oil glands. Topical OTC medications are available in many forms, such as gel, lotion, cream, soap, or pad.

In some patients, OTC acne medicines may cause side effects such as skin irritation, burning, or redness. Some people find that the side effects lessen or go away with continued use of the medicine. Severe or prolonged side effects should be reported to the doctor.

OTC topical medicines are somewhat effective in treating acne when used regularly. Patients must keep in mind that it can take 8 weeks or more before they notice their skin looks and feels better.

-- TREATMENT FOR MODERATE TO SEVERE INFLAMMATORY ACNE

Patients with moderate to severe inflammatory acne may be treated with prescription topical or oral medicines, alone or in combination.

Prescription Topical Medicines

Several types of prescription topical medicines are used to treat acne, including antibiotics, benzoyl peroxide, tretinoin, adapalene, and azelaic acid. Antibiotics and azelaic acid help stop or slow the growth of bacteria and reduce inflammation. Tretinoin, a type of drug called a retinoid that contains an altered form of vitamin A, is an effective topical medicine for stopping the development of new comedones. It works by unplugging existing comedones, thereby allowing other topical medicines, such as antibiotics, to enter the follicles. The doctor may also prescribe newer retinoids or retinoid-like drugs, such as tazarotene or adapalene, that help decrease comedo formation.

Like OTC topical medicines, prescription topical medicines come as creams, lotions, solutions, or gels. The doctor will consider the patient's skin type when prescribing a product. Creams and lotions provide moisture and tend to be good for people with sensitive skin. Gels and solutions are generally alcohol based and tend to dry the skin. Therefore, patients with very oily skin or those who live in hot, humid climates may prefer them. The doctor will tell the patient how to apply the medicine and how often to use it.

Some people develop side effects from using prescription topical medicines. Initially, the skin may look worse before improving. Common side effects include stinging, burning, redness, peeling, scaling, or discoloration of the skin. With some medicines, like retinoids, these side effects usually decrease or go away after the medicine is used for a period of time. Patients should report prolonged or severe side effects to their doctor. Between 4 and 8 weeks will most likely pass before patients see their skin improve.

Prescription Oral Medicines

For patients with moderate to severe acne, the doctor often prescribes oral antibiotics (taken by mouth). Oral antibiotics are thought to help control acne by curbing the growth of bacteria and reducing inflammation. Prescription oral and topical medicines may be combined. For example, benzoyl peroxide may be combined with clindamycin, erythromycin, or sulfur. Other common antibiotics used to treat acne are tetracycline, minocycline, and doxycycline. Some people have side effects when taking these antibiotics, such as an increased tendency to sunburn, upset stomach, dizziness or lightheadedness, and changes in skin color. Tetracycline is not given to pregnant women, nor is it given to children under 8 years of age because it might discolor developing teeth. Tetracycline and minocycline may also decrease the effectiveness of birth control pills. Therefore, a backup or another form of birth control may be needed. Prolonged treatment with oral antibiotics may be necessary to achieve the desired results.

-- TREATMENT FOR SEVERE NODULAR OR CYSTIC ACNE

People with nodules or cysts should be treated by a dermatologist. For patients with severe inflammatory acne that does not improve with medicines such as those described above, a doctor may prescribe isotretinoin, a retinoid. Isotretinoin is an oral drug that is usually taken once or twice a day with food for 15 to 20 weeks. It markedly reduces the size of the oil glands so that much less oil is produced. As a result, the growth of bacteria is decreased.

Advantages of Isotretinoin (Accutane)

Isotretinoin is a very effective medicine that can help prevent scarring. After 15 to 20 weeks of treatment with isotretinoin, acne completely or almost completely goes away in up to 90 percent of patients. In those patients where acne recurs after a course of isotretinoin, the doctor may institute another course of the same treatment or prescribe other medicines.

Disadvantages of Isotretinoin (Accutane)

Isotretinoin can cause birth defects in the developing fetus of a pregnant woman. It is important that women of childbearing age are not pregnant and do not get pregnant while taking this medicine. Women must use two separate effective forms of birth control at the same time for 1 month before treatment begins, during the entire course of treatment, and for 1 full month after stopping the drug. They should ask their doctor when it is safe to get pregnant after they have stopped taking Accutane.

Some people with acne become depressed by the changes in the appearance of their skin. Changes in mental health may be intensified during treatment or soon after completing a course of medicines like Accutane. A doctor should be consulted if a person feels unusually sad or has other symptoms of depression, such as loss of appetite or trouble concentrating.

Other possible side effects include dry eyes, mouth, lips, nose, or skin; itching; nosebleeds; muscle aches; sensitivity to the sun; and, sometimes, poor night vision. More serious side effects include changes in the blood, such as an increase in triglycerides and cholesterol, or a change in liver function. To make sure Accutane is stopped if side effects occur, the doctor monitors blood studies that are done before treatment is started and periodically during treatment. Side effects usually go away after the medicine is stopped.

-- TREATMENTS FOR HORMONALLY INFLUENCED ACNE IN WOMEN

Clues that help the doctor determine whether acne in an adult woman is due to an excess of androgen hormones are hirsutism (excessive growth of hair in unusual places), premenstrual acne flares, irregular menstrual cycles, and elevated blood levels of certain androgens. The doctor may prescribe one of several drugs to treat women with this type of acne. Low-dose estrogen birth control pills help suppress the androgen produced by the ovaries. Low-dose corticosteroid drugs, such as prednisone or dexamethasone, may suppress the androgen produced by the adrenal glands. Finally, the doctor may prescribe an antiandrogen drug, such as spironolactone (Aldactone). This medicine reduces excessive oil production. Side effects of antiandrogen drugs may include irregular menstruation, tender breasts, headache, and fatigue.

-- OTHER TREATMENTS FOR ACNE

Doctors may use other types of procedures in addition to drug therapy to treat patients with acne. For example, the doctor may remove the patient's comedones during office visits. Sometimes the doctor will inject cortisone directly into lesions to help reduce the size and pain of inflamed cysts and nodules.

Early treatment is the best way to prevent acne scars. Once scarring has occurred, the doctor may suggest a medical or surgical procedure to help reduce the scars. A superficial laser may be used to treat irregular scars. Another kind of laser allows energy to go deeper into the skin and tighten the underlying tissue and plump out depressed scars. Dermabrasion (or microdermabrasion), which is a form of "sanding down" scars, is sometimes combined with the subsurface laser treatment. Another treatment option for deep scars caused by cystic acne is the transfer of fat from one part of the body to the face.

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GRAPEFRUIT'S NUTRITION FACTS

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Grapefruit is the common name for a type of citrus fruit. The variety probably originated in Jamaica; it was introduced to Florida in the 16th century by the Spaniards. Grapefruits are borne on small trees that rarely exceed 20 feet in height. The grapefruit got its funny name from the way it grows in clusters (like grapes) on the tree.

Grapefruit is a cross between a sweet orange and a pummelo. There are two main western varieties (Ruby Red and Marsh White) and two recently developed varieties (Star Ruby and Rio). All are sweet, juicy and seedless. Grapefruit is a low-calorie food, which makes it great for dieting. It is also an excellent source of vitamin C, a good source of inositol, and a member of the vitamin B complex. It is a common breakfast fruit, salad fruit, or juice fruit.

Practically all grapefruit consumed in the United States is grown in Florida, but it is also grown in California, Arizona, and Texas.

While grapefruit lasts longer when refrigerated - up to eight weeks - they can still be left out. In fact, grapefruits are juicier at room temperature.

Grapefruit is the first fresh produce item to receive the American Heart Association heart checkmark - designating foods low in sodium, cholesterol, and fat. It offers several health benefits, including:

- Lowering Cholesterol -- The high level of pectin fiber found in citrus fruits like grapefruit may also help to lower cholesterol.

- Disease Prevention -- One half of one medium grapefruit gives you 110 percent of the current recommended daily value of vitamin C you need each day. Vitamin C is an important antioxidant, blocking "free radicals" that damage cells. One half of a grapefruit also has more dietary fiber (six grams) than many other popular fruits, including bananas, apples and strawberries. Recent research has suggested it may help to prevent chronic diseases like heart disease and cancer.

- Weight Loss -- Americans trying to lose weight should consume fruits and vegetables with high fiber and water content-like grapefruit. Half of a grapefruit contains only 60 calories and actually takes the "edge" off your appetite to avoid overeating.

- Good Source of Potassium -- A deficiency of potassium is sometimes caused by dehydration of diuretics such as coffee or tea. To overcome this loss, physicians recommend eating more foods that supply potassium like grapefruit, which has 230 milligrams, and equals seven percent of the recommended daily value.

- Cold Season Remedy -- Research suggests that vitamin C may shorten the duration and/or lessen the severity of colds.

- Improve Your Smile -- Vitamin C is an essential nutrient for healthy skin and gums.

Grapefruit Seed Extract is widely used amongst integrative medicine practitioners; both to prevent and treat intestinal dysbiosis (disorder of the healthy bacterial balance in the intestine by bacteria, fungi, and parasites), and is widely used in hospitals as a disinfectant and antiseptic.

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PRODUCT-OF-THE-MONTH

• DAILY BIOBASICS

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  Contains Vitamins, Minerals, Fiber,
  Enzymes, Antioxidants, and More!

Start off the New Year right and include DAILY BIOBASICS in your diet - it is a "must" for anyone who feels that they do not eat properly or for those who are concerned about their daily nutritional needs. Daily BioBasics is a powdered dietary supplement that you mix with your favorite juice or water. Just two scoops per day of this all-natural, safe, and effective product contains all of the essential multivitamins, minerals, fiber, essential digestive enzymes, super green algae, vegetable extracts, herbs, and super-antioxidant protector nutrients that your body needs to detoxify, optimize energy and vitality, boost the immune system, lower the risks of degenerative diseases, and improve your overall level of health and wellness!

A one month supply of DAILY BIOBASICS costs just $55.00 regular price (or just $49 for AutoShip members which includes FREE shipping!) Please e-mail us for more details about the AutoShip program or request that we register you as an ASAP Member by indicating that in the COMMENTS field located at the bottom of our secured online order form. Additional details about DAILY BIOBASICS can be found on our web site at http://www.aomega.com/ahs/d6132a.htm To ORDER online, by phone, or by mail, please see http://www.aomega.com/ahs/ordering.htm (if you are already a Life Plus member, please remember to reference your member PIN on your order).

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Please feel free to forward this newsletter to anyone you know that might benefit from any of the above information - or refer them to http://www.aomega.com/ahs/newsletters/nl010207.htm - we would greatly appreciate it.

Thank you for reading this edition of the Archangel Health News and may God bless you and your health!

Darrin and Sandi Quiles
Archangel Health and Nutrition Store

Three Ways to Order: http://www.aomega.com/ahs/ordering.htm

Buy 6 of any one product and get 1 FREE!

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