Greetings once again and welcome to this edition of the Archangel Health News! We hope that you will find the information presented below informative and helpful towards your goal of optimum health. As always, please feel free to e-mail us at ahs-news@aomega.com if you require additional information, have a particular health question or concern, or would like to suggest a favorite health-related web site or health topic for inclusion in a future issue of our newsletter. We are always happy to correspond with our valued subscribers and customers!

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HEALTH BYTES: Facts and Tips for Better Living

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BE A TORTOISE, NOT A HARE -- You have heard the old saying: Slow and steady wins the race. Well, it may also burn more calories, at least in the long run. Researchers at Maastricht University in the Netherlands concluded that people who engage in moderate physical activity, such as walking and biking, had the highest overall physical activity levels. Their study of 30 men and women over a two-week period also revealed that those who exercised vigorously for short periods of time compensated for that activity by spending a greater part of their day being sedentary. Sure, vigorous exercise burns more calories, but the moderate exercisers tended to be more active overall.

HOW MUCH WATER IS TOO MUCH? -- While dehydration is a more common concern for exercisers, some experts think the public should be aware of the danger of drinking too much water, which can lead to a potentially fatal condition called hyponatremia. Characterized by an abnormally low blood concentration of sodium, it is most often seen at extremely high-endurance events such as ultra-marathons. Hyponatremia is more common among women than men, and was responsible for the death of a 43-year-old woman running in a Chicago Marathon. Symptoms include nausea, vomiting, muscle weakness, headache and disorientation, and bloating in the face and hands. Research suggests that drinking about two cups of fluid two hours before exercise and another six to eight ounces every 20 minutes can help optimize performance. Some exercisers may opt to measure the amount of fluid they lose by weighing themselves before and after exercise to determine the number of pounds lost through perspiration. For every pound lost, experts recommend drinking one pint of fluid during exercise. Sports drinks may also be a good choice because they help replace lost sodium and have been shown to enhance performance during prolonged exercise.

READING THE MEDICAL NEWS -- It seems as if a day does not pass without the announcement of a new medical "breakthrough" or warning, many of them confusing, misleading, or contradicting a prior one. Without a map to guide us through this health information labyrinth, we can get frustrated, if not disillusioned, and make misinformed medical choices. To start unraveling this info snarl, we need to address the source of most medical news - the research study. There are two major types of studies: One scrutinizes the relationship between different factors, for example, breast implants and cancer. These studies, however, are rarely definitive and sometimes the results are coincidental and not a matter of cause and effect. A second, more definitive, study is a controlled experiment (also known as "randomized and double blind") in which one group is given a new treatment and a second group gets a placebo. Use common sense. If a story sounds wrong or illogical, it probably is. Study the factors involved in any studies mentioned. Was it randomized and double-blind? How large was it? Were there other factors involved that the story/study left out? Trace the source of information (where, when, and by whom). Was it published in a reputable medical journal? Follow the money. Find out who funded the study. If it is not in the story, seek the original research in the library or online. Check to see if the study reports a first-time finding or one that has been duplicated, and therefore, more valid. Look for a debate about the product or treatment. Find out who is pro and con and what their motives are.

LINGERING EFFECTS OF CAFFEINE -- Turns out that extra-tall latte first thing in the morning does more than just perk you up - it also stresses you out. And even if you consume your caffeine before 1 p.m., you could still be feeling the effects - higher blood pressure and stress levels - by the time you go to bed. Researchers at Duke University in Durham, N.C., studied the effects of caffeine on 47 regular coffee drinkers. Participants consumed the caffeine equivalent of four small cups of coffee in two pills (500 milligrams), one pill in the morning and one sometime before 1 p.m. On another day, participants were given placebos. When consuming the caffeine pills, participants felt more stressed, had slightly higher blood pressure and produced 32 percent more of the stress hormone epinephrine than when taking the placebo. Researchers suggest that people who have conditions that are aggravated by stress, such as heart disease or high blood pressure, reduce the amount of caffeine they consume.

CAFFEINE FACT -- Caffeine has a half-life of an average of four hours, so it will take your body four hours to rid itself of half the amount of caffeine that you have consumed. After eight hours, your body will contain one-quarter of the original amount and, after 12 hours, your body will still contain one-eighth of what you first drank!

SKIPPING BREAKFAST TO CUT CALORIES? -- When it comes to cutting calories, breakfast is often the first thing to go. But research suggests that people who are successful at losing weight - and, more importantly, keeping it off - eat breakfast every day. Researchers from the Center for Human Nutrition at the University of Colorado Health Sciences Center in Denver analyzed data on nearly 3,000 people who had lost, on average, 70 pounds and kept it off for a year or more. Study subjects were enrolled in the National Weight Control Registry, which is an ongoing study of adults who have successfully lost 30 pounds or more. Only four percent said they never eat breakfast every day. It is not known what subjects ate for breakfast (although the study was funded by cereal giant General Mills), but most followed a high-carbohydrate, low-fat diet. Researchers speculate that eating breakfast helps people manage both their hunger and food intake throughout the day

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WELLNESS QUESTIONS & ANSWERS

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Q & A #1:
Is it better to drink bottled water than to drink tap water?

Probably, but not necessarily. Most bottled waters have at least the "worst" of the bad tastes removed, which means that some of their contaminants have been removed. However, many contaminants are tasteless and, even at low levels, may be toxic. The requirements for bottled water are almost identical to those set by the Environmental Protection Agency for tap water. So be cautious. For more information, you can contact the International Bottled Water Association at 1-800-WATER-11 (1-800-928-3711) or visit http://www.bottledwater.org for a list of affiliated manufacturers.

Q & A #2:
Why should I eat my potato skins?

Skins contain more B vitamins, iron, potassium and fiber. Make sure the potato is washed thoroughly, and avoid the skin if it has a green tinge. Green color may indicate undesirable levels of solanine, a naturally occurring toxin which may cause cramps, diarrhea and fatigue. You may consider taking a nutritional supplement to block some of the empty starch calories in potatoes and other starchy vegetables.

Q & A #3:
Does skin lose elasticity as you age?

Yes. Facial skin typically looks its best while a person is in their 20s. As you age, your skin becomes thinner and often drier. Thinning skin is a result of a breakdown of collagen and elastin fibers. The good news is that there are a number of lifestyle and dietary changes that you can make to help keep your skin healthy, vibrant and more youthful looking. Skin is actually the largest organ in the body, and it is the body's first defense against infection and other invasion. The skin helps regulate body temperature and prevent excess fluid loss, and it also helps your body remove excess water, salt and other toxins. Treat it as if you want it to last a lifetime.

Q & A #4:
What can I do to relieve constipation without using harsh stimulants?

The best way to support colon function we know of is a consistent, one-two punch: include lots of fiber in your diet and drink plenty of liquids, especially water. Fiber does not come from meats and fish; it is found in vegetables, fruits, and hulls of grains. Stalky vegetables such as broccoli are also good sources of fiber.

Q & A #5:
What is cross training and does it offer any significant benefits?

Cross training is typically defined as an exercise regimen that uses several modes of training to develop a specific component of fitness; in this instance, aerobic fitness. A relatively sound argument can be advanced to support the premise that using two or more types of aerobic exercise in your training regimen is in your best interests. While no evidence exists to support the often-stated claim that cross training somehow induces a better aerobic conditioning response, research indicates that using several modes of training can provide an exerciser with a very positive orthopedic benefit. By combining different exercise modes, you prevent the same bones, muscle groups and joints from being stressed over and over. As a consequence, cross training tends to reduce the likelihood of your being injured as the result of exercising "too much." In addition, cross training has also been shown to have a very positive effect on an individual's long-term adherence to a specific type of activity.

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THE TRUTH ABOUT GUM DISEASE

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Dental diseases, including cavities and gum disease, are the most common diseases besides the common cold to affect people!

With the addition of fluoride to many municipal water supplies and toothpaste, dental caries (cavity formation) has virtually become a problem of the past for many people. Although fluoridation of public water supplies remains a controversial issue, there is strong evidence that topical application of fluoride strengthens tooth enamel and reduces its vulnerability to cavity formation.

Define Periodontal

Periodontal diseases are chronic bacterial infections that affect the gums and bone supporting the teeth. Actually, the word periodontal means "around the tooth." This disease is among the most common chronic disorders that have plagued humans for centuries. In fact, the ancient writings of Egyptian and Chinese scholars describe in great detail afflictions of the periodontal structures and how to treat them, according to the Harvard School of Dental Medicine in Boston.

Early in the twentieth century, periodontal disease was thought to be inevitable, and the loss of teeth resulting from it was considered part of the aging process. Now we know there are many steps you can take to reduce tooth loss from periodontal disease.

Risk Factors

An estimated 80 percent of American adults currently have some form of periodontal disease, according to the National Institute of Dental and Craniofacial Research. Other expert groups state even a higher percentage.

Up to 30 percent may place the blame on heredity, says the American Academy of Periodontology (http://www.perio.org/). The academy reports that untreated gingivitis (an early-stage gum disease that is very common) can lead to more advanced periodontal disease. Other factors that may put you at an increased risk include your age, gender, nutrition, medications, tobacco use, osteoporosis, hormonal changes and poor dental care.

Stress can foster the advancement of periodontal disease and can make it more difficult to control, says the academy. A past study found that high levels of financial stress and poor coping abilities increase twofold the likelihood of developing periodontal disease as well as other diseases.

Pregnant women may want to include a periodontal evaluation as part of their prenatal care since researchers have found that periodontal treatment significantly reduces the risk of having a preterm birth or a low-birth-weight infant, according to a 2005 study published in the "Journal of Periodontology."

Health Concerns

Studies in the last decade have brought to light that it is not just your teeth that gum disease can affect.

An association was found to exist between oral infection and systemic diseases, particularly heart disease and stroke, diabetes and preterm low-birth-weight babies, among others, as reported in a recent issue of "Inside Dentistry" magazine. Ties were also made to pneumonia, respiratory diseases, and osteoporosis.

Signs and Symptoms

Healthy gums are pink. The gum line should hug the teeth tightly and there should be no bleeding. But our mouths are full of bacteria. These bacteria combined with mucus and dietary sugars form a colorless, sticky substance, commonly referred to as plaque, on teeth. If this plaque is not removed on a regular basis, it can harden and form bacteria-harboring tartar (also called calculus) that regular brushing just does not remove. The longer this plaque remains on your teeth, the more harmful it can become. It can contain harmful bacteria, which can lead to inflammation of the gums, otherwise known as gingivitis.

Even though only a dentist can determine the degree of involvement and the need for professional treatment, there are signs and symptoms of gingivitis and more advanced periodontitis you may want to keep an eye out for.

Gingivitis is a condition in which these symptoms may exist:
- Gums bleed easily when you brush or when probed gently during examination.
- Gums are inflamed and sensitive to touch.
- Bad breath and bad taste are possible.
- Gums between teeth may look bluish-red in color.

Early periodontitis is a condition in which these symptoms may exist:
- Gums may begin to pull away from the teeth.
- Bleeding, puffiness and inflammation may be more pronounced.
- Bad breath and bad taste may be present.
- There may be slight loss of bone, shown horizontally on X-ray.
- There may be pockets of 3 to 4 mm between teeth and gums in one or more areas of the mouth.

Moderate periodontitis is a condition in which these symptoms may exist:
- Gum abscesses may develop.
- Teeth look longer as gums begin to recede.
- Front teeth may begin to drift, showing spaces.
- Bad breath and bad taste may be present.
- Both horizontal and angular bone loss may be indicated on X-ray.
- Pockets between teeth and gum range from 4 to 6 mm deep.

Advanced periodontitis is a condition in which these symptoms may exist:
- Teeth may become mobile or loose.
- Bad breath and bad taste are constant.
- Roots may be exposed and are sensitive to hot and cold.
- Severe horizontal and angular bone loss shows on X-ray.
- Pockets between teeth and gum are now in excess of 6 mm deep.

Steps You Can Take

Health and lifestyle changes that can decrease the risk of developing gum disease include: daily oral hygiene habits such as brushing and flossing to remove plaque; professional examinations and cleanings at least twice a year; a well-balanced diet that includes fruits and vegetables and adequate vitamin D, from sun or supplemental sources; a decrease in stress level; and quitting smoking.

You should be even more cautious if you are wearing orthodontic appliances (braces). Proper daily cleaning under and around them is one of the most effective things you can do to prevent the buildup of plaque-containing bacteria, which can cause tooth decay, gum inflammation and even bone loss.

The Surgeon General's report "Oral Health in America" provides important reminders that oral health means more than sound teeth. It is important to overall health. Furthermore, safe and effective measures exist that everyone can adopt to improve oral health and support teeth and gums. For more information on that report, visit the Web site at http://www.surgeongeneral.gov

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SLEEP - NATURE'S WAY OF RECHARGING YOUR BATTERIES

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"To sleep, perchance to dream - ay, there's the rub." Shakespeare's Hamlet may have dreamt about getting an eternal good night's sleep, but many people who suffer from sleepless nights find their condition to be (or not to be) a real nightmare.

Normally speaking, the human body requires about eight hours of shutdown time. Think about the body as a finely tuned race car at Le Mans about halfway through the race. Your machine is purring like a kitten and the tires spin around the curves like a cheetah sniffing high-octane catnip. You are in the lead and you do not want to stop. The professional in you knows that the car's endurance is only as sound as the tune-ups it receives, so you pull out and let the pit crew juice up the tank, change the tires, whatever it takes to get you back on track strong enough to take the checkered flag.

That is the same way you have to tune the body. You are in the driver's seat. Run long and hard and you will eventually have to make a pit stop. The right food, the right amount of exercise and a new coat of wax at a local health spa might make you look great. But do you feel great? If you are not cruising along on all cylinders, your body's tachometer may be working harder and harder while you get farther and farther behind. Stop! Hit the brakes - at least long enough to hit the sack and grab a few hours of z-time.

If you do not recharge your batteries you could end up blowing a gasket and losing the race - that being whatever goal you have set for yourself. And it does not have to be physical. Lack of sleep takes its toll on the body, but it also robs you of your mental faculties. Try taking a college math test when you have been up and running for 72 hours straight. Add some everyday stress to that and you will find your nuts and bolts are starting to come loose. Ignore the warning signs and the air in your tires will ooze out slowly, leaving you with that flat feeling. In short, if you do not program yourself for a regular night's sleep your body will simply close down by itself and there you will be on the dance floor feeling flatter than a flitter while your dance partner thinks about trading you in for a newer model.

Maybe you are one of the lucky ones who do not have a problem getting to sleep at night. That is great. As you get older, though, the body changes. Be prepared to modify your sleeping habits if you notice a problem. On the other hand, if you are looking a little rusted out around the eyeballs and maybe your dents and scratches are starting to show, you might want to take stock of how many hours you stay on the go. Late-night parties can be fun, but what is your body telling you about that? Too many oompah bands and beer steins and "you are not getting any younger" looks from your loved ones should be a yellow flag telling you it is time to reevaluate your track record.

Knowing some of the health problems surrounding sleep and the lack of it is your green light toward restoring your vitality. According to the U.S. National Sleep Organization, more than 100,000 traffic accidents in America each year result from drivers falling asleep at the wheel. In Australia, an estimated 770,000 people suffer from excessive daytime sleepiness. Neuroscientists at Australia's Monash University found that about 5 percent of adults in Britain and 9 percent in Germany suffered at least three attacks of daytime sleepiness a week. The numbers were much lower in countries where people take an afternoon siesta. Italy, Spain, and Portugal, for example, registered only about 1 percent.

Sleep Inhibitors

There can be many reasons why you are not getting enough sleep. Medical conditions such as diabetes and sleep apnea, sleep disorders such as insomnia, narcolepsy, mental stress, and dietary conditions such as having too much caffeine in your system can all add up to a sleepless night.

Age is also a factor in how much sleep you get. A new Gallup survey released recently by the International Longevity Center USA shows that 46 percent of older adults receive fewer than seven hours of sleep each night. That estimation takes into consideration that older adults experience grogginess and long-term side effects resulting from prescription sleep medications.

"The importance of sleep to healthy aging is often overlooked in the medical community," says Dr. Robert N. Butler, the Longevity Center's president and chief executive officer. He was quoted in the Gallup survey saying, "Poor sleep is a condition that needs to be addressed, diagnosed, and treated - it could be as important as nutrition, exercise and social engagement to the health of older adults."

More recently, the London Daily Mail reported that a new clinical trial in Germany using a skin patch containing the drug lisuride - used to treat Parkinson's disease - might also ease restless legs syndrome, a common neurological disorder. Its symptoms can include unpleasant sensations such as burning, creeping, or tugging in the legs, which causes the legs to twitch or jerk during needful rest periods. The paper reported that "as many as five million people have the condition," but only one in ten receive treatment.

Overcoming the Problems

Going to bed sooner will not always guarantee that you are getting more rest. Snuggling under the covers without a sound to disturb you can be, well, boring. Try as you might, you cannot force sleep upon yourself. But you can do some things that will help your body ease into that dreamy state where it starts to recharge itself.

Physical relaxation before going to bed is a good start. Hot baths, massages, and deep breathing are high on the list of ways to relax. Some 47 percent of Americans polled recently said they have sex before going to sleep. A Bedtime in America survey reported that having sex helps people fall asleep - it was the second most popular sleep aid for 75 percent of the men surveyed, but only 11 percent of female respondents said it was their favorite activity before falling asleep. No wonder wives complain about husbands who snore.

Mental preparedness is another way to overcome sleeplessness. One medical researcher suggests that you use your bed only for sex and sleep. Avoid using the bed to work, budget your bills, or plan activities. Do all your work before going to bed. Relax by counting sheep, breathing deeply, or doing various other mental exercises.

Soft music or such sounds as ocean waves, whale songs, or natural forest animals are recommended for relaxation. Late night heavy meals should be avoided. If you like late-night television, you might want to avoid horror shows and the nightly news.

However you choose to relax, make it a habit. One thing sleep researchers all seem to agree upon is that the body will respond to repeated actions. Create good sleep habits and you better your chances of getting the rest you need to get your life back on track. And whatever you do . . . sweet dreams!

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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/nl020309.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

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