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WALNUTS MAY PROTECT AGAINST DIABETES -- An Australian study shows for patients with type-2 diabetes, a whole foods diet including walnuts can reduce LDL "bad" cholesterol by 10 percent. The findings, published in "Diabetes Care," also show more than 65 percent of people with diabetes die from heart disease or stroke. Some 18.2 million Americans, or 6.3 percent of the population, have diabetes. The World Health Organization reports at least 171 million people world-wide have diabetes, a figure is likely to more than double by 2030, reaching 366 million. Linda Tapsell of the University of Wollongong says walnuts are rich in polyunsaturated fats, omega oils, and vitamins. Tapsell says her research suggests including eight to 10 walnuts a day delivers the fats and fatty acids that might help the body address one of the problems associated with early stage type-2 diabetes - insulin resistance - which hinders absorption of glucose from the bloodstream into human cells.

TELLING A COLD FROM THE FLU -- Many are confused about the difference between a cold and flu. Dr. Seth Feltheimer of New York-Presbyterian Hospital/Columbia says a cold is usually an upper respiratory tract infection with sore throat, head congestion, sinus pain, and low-grade fever that lasts two to three days. The flu has a higher fever, a sore throat, a cough, and body aches and can take a week or longer and can lead to serious complications, especially for high-risk individuals like asthmatics and the elderly. The best way to prevent a cold is to wash hands frequently and avoid people with colds - they are transmitted by touching something that an infected person has touched, or by breathing droplets emitted by an infected person. In any event, a cold or flu is a virus, and, therefore, cannot be treated with antibiotics.

HOT COCOA ANTIOXIDANTS -- This winter that hot cup of coca after sledding or other outdoor winter activities provides a delicious warm-up and a big dose of healthy antioxidants. Researchers at Cornell University demonstrate the popular winter beverage contains more antioxidants per cup than a similar serving of red wine or tea. Antioxidants, which have been shown to fight cancer, heart disease, and aging, are found in abundance in cocoa, and the heat of the liquid tends to release them in greater quantity, said researcher Chang Yong Lee. "Although we know that antioxidants are important for good health, nobody knows the exact daily amount required per person. Nevertheless, a cup or two of hot cocoa every once in a while can provide a delicious, warm, and healthy way to obtain more antioxidants," he said. Lee noted the milk and sugar usually found in hot cocoa have nothing to do with the antioxidant load, and soy milk and sugar replacements could be used instead.

TOP 10 FOODS FOR GOOD HEALTH -- Tomatoes, olive oil, red grapes, nuts, whole grains, salmon and other fatty fish, blueberries, garlic, spinach, and tea.

HOLIDAY BLUES OR DEPRESSION -- As the days grow shorter and the skies grayer, winter weather can bring about gloomy moods and sad feelings, Boston researchers find. Holiday stress and the change of seasons can lead to holiday blues, which is a temporary state of feeling low and that could go on for several days or perhaps a week. However, more sustained sadness or loss of interest in things that used to be pleasurable, and that goes on for several weeks, could be clinical depression. "Treatments like talk therapy and certain anti-depressants are useful in treating clinical depression," says Dr. Jonathan Alpert of the Harvard Medical School. Those depressed should seek medical attention.

COOL YOUR TEMPER -- Are you a hot head? A less hostile outlook may help keep your heart rhythms steady. Studies in men revealed that men who are generally hostile or often openly angry may have as much as a 30% greater risk of developing irregular heart rhythms, such as atrial fibrillation. Atrial fibrillation is a risk factor for stroke. Instead, try to keep calm and under control even if something makes you irate. Taking a walk, counting to 20, practicing some deep breathing, and doing so stretching can all help to relieve the tension you may want to let out. Instead of yelling or getting worked up, recognize that something is making you angry and do what you can to either eliminate it or avoid it. If you can keep your temper under control, you could be saving your heart hundreds of unnecessary beats. Finding ways to keep calm could also help reduce your risk of Alzheimer's disease. Early research into Alzheimer's disease and stress levels revealed that there may be a relationship between them. In a study of older adults, the people who reported themselves to be the most stressed, tensed, or jittery of the group also were most likely to develop the disease.

GINGER -- For extra anti-cancer benefits, spice up stir-fry dishes, soups, and fresh fish with ginger. Ginger possesses two anti-carcinogenic compounds, 6-gingerol and 6-paradol. Studies show that these compounds may help inhibit certain cell transformations that could lead to cancer. The 6-gingerol content of processed ginger may vary greatly, so choose fresh ginger whenever possible. Be careful when serving with ginger to guests or visitors. Some people have an allergy to ginger - fresh or processed. Always ask before you add ginger to any dish to make sure it is ok for all to eat safely!

BOOST YOUR IMMUNITY -- If you are immunity challenged, there are some things you need to do to keep your immune system working: 1. Get enough sleep, at least eight hours; 2. Eat a healthy diet and do not overdo your eating habits; 3. Take a multivitamin daily; 4. Exercise - but if you have not been doing exercise, start out slowly and work your way up; 5. Most of all, learn to handle your stress. Stress really hurts the immune system and you certainly do not want this. If you are feeling stressed, meditate and breathe deeply.

SIGNS OF CATARACTS -- For those over the age of 50 experiencing vision problems, the cause may be a cataract, says Dr. Alan Carlson of Duke University in Durham, North Carolina, USA. Cataracts develop inside the eye, gradually clouding a lens behind the pupil and the most common cause is aging, says Carlson, chief of the Corneal and Refractive Surgery Service at the Duke University Eye Center. "Many patients notice a decreasing ability to drive at night, also an increased problem with glare, bright sunlight, and oncoming headlights," he says. If the problem can't be corrected with glasses, a specialist can surgically remove the cataract and replace it with a tiny intraocular lens implant in minutes, with patient recovery in a few days.

VITAMIN A DEFICIENCY LINKED TO SMOKING -- Benzopyrene, a common carcinogen found in cigarettes, creates vitamin A deficiency in rats exposed to cigarette smoke, Kansas researchers find. "When the lung content of vitamin A was low, the score of emphysema was high," says study leader Richard Baybutt. "So, the hypothesis is that smokers develop emphysema because of a vitamin A deficiency." Baybutt also fed rats exposed to cigarette smoke a diet with higher levels of vitamin A and the areas of emphysema were reduced, reports the "Journal of Nutrition." "The implications are that those who start smoking at an early age are more likely to become vitamin A deficient and develop complications associated with cancer and emphysema," he said. "And if they have a poor diet, forget it." Smoking does not support a healthy lifestyle, Baybutt adds.

HEART ATTACK CLUES -- Cardiovascular disease is the number one killer of Americans, yet most people do not know how to recognize a heart attack, a key to surviving it. There are some symptoms that differ in each gender, and some that are seen in both men and women, says Dr. Prediman Shah, director of the Division of Cardiology at Cedars-Sinai Medical Center. He says classic symptoms include: squeezing chest pain or pressure; shortness of breath; sweating; tightness in chest; pain spreading to shoulders, neck or arm or jaw; feeling of heartburn or indigestion with or without nausea and vomiting; and, sudden dizziness or brief loss of consciousness. Symptoms more likely to be experienced by women include: indigestion or gas-like pain; dizziness, nausea or vomiting; unexplained weakness or fatigue; discomfort or pain between the shoulder blades; recurring chest discomfort; sense of impending doom. If you experience these symptoms or see someone else do so, call 911 as soon as possible, doctors advise.

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WELLNESS QUESTIONS & ANSWERS

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** Q & A #1:
It seems to take me two or three times longer to recover from any kind of illness compared to other people. Does this indicate a depressed immune system?

People do vary in their recovery rates - from anything from colds to minor operations. Some fortunate souls just bounce back, while others do take longer to get back to normal. It must also be said, though, that some people say they feel better than they really do - and it is quite normal for just a cold to make you feel under the weather for a couple of weeks. Recovery times can depend on your underlying state of health, and also your nutrition - if you are eating sensibly, and get plenty of sleep before you are ill, then you are likely to recover more quickly than if you are overtired, stressed, and eating badly. So take a look at your general lifestyle - improve that, and not only will your general health get better, but you will most-likely recover more quickly from illness.

** Q & A #2:
I've read that eating processed meats can lead to diabetes - is this true?

As you are probably aware, processed meats like hot dogs, sausage, and bacon are not very healthy. New research suggests that eating processed meats can increase your chance of getting diabetes. A study of more than 40,000 male health professionals over a 12-year period published in a past issue of the medical journal "Diabetes Care" reports that men who consumed processed meats two to four times per week had a 35% increased risk of developing type-2 diabetes. Furthermore, those who consumed processed meats five or more times per week had an almost 50% higher risk of developing type-2 diabetes! The investigators also found that total and saturated fat consumption was associated with a higher risk of type-2 diabetes. Avoid processed meats and instead eat a healthy, well-balanced diet.

** Q & A #3:
I have fair skin, so how can I safely use a tanning bed to improve my chances of not getting sunburn?

Sorry, but the quick answer is there is really no safe way to use a tanning bed. The UV rays from sun beds can damage your skin and can certainly increase your risk of skin cancer. They also accelerate the aging of your skin, and are a good way to get premature lines, sags, and wrinkles. To protect your skin, the best thing to do is to use a high factor sunblock (at least 15 plus), and limit your exposure to the sun. It may sound boring, but not only will it save you the unpleasantness of sunburn, but will also help preserve your beauty for the years to come!

** Q & A #4:
Is it true that "quercetin" can help fight or prevent prostate cancer?

A chemical found in foods such as apples, onions, tea, and red wine could help prevent and treat prostate cancer. Scientists have studied the compound, quercetin, for the last 30 years and have found it safe, with a relatively low toxicity. Physicians currently use quercetin to treat allergic and inflammatory conditions such as asthma, hay fever, eczema, and gout. Investigators at the Mayo Clinic in Rochester, Minnesota, found that quercetin stops the growth of prostate cancer cells by blocking male hormone activity. The scientists will study quercetin's effects on lab mice next. Prostate cancer is the second leading cancer killer of men in the United States, and nearly 200,000 men are diagnosed with the disease each year.

** Q & A #5:
What is endometriosis?

Endometriosis is a condition where tissue like that found lining the womb is found outside the womb. The usual place is around the other pelvic organs, especially on the ligaments that support the womb, and in behind the womb, but occasionally deposits are found further away, and sometimes even inside the bowel or the bladder. Just like the womb lining, the deposits of endometriosis change in response to the cycle of hormones produced by the ovary, and then, when you have your period, they bleed too, just like the womb lining. Except unlike the womb lining, which is shed to the outside via your vagina, the blood inside your pelvis has no where to go - instead it irritates the surrounding tissues, causing pain and inflammation. This is why the classic sign of endometriosis is severe period pain, which starts a couple of days before the period, and is usually at it's worst on the first couple of days of bleeding. Endometriosis cannot be diagnosed by either a pelvic examination or an ultrasound scan - the only way that it can be properly diagnosed is by a laparoscopy, when the deposits are actually seen, via a small telescope that is passed into the pelvic cavity (and this requires a general anesthetic). Though the birth control pill can help with endometriosis, there are other, more effective treatments. So, if it does not help, it may be worthwhile for you to see a gynecologist. Some women with endometriosis do have problems getting pregnant, but it is not known for sure whether the endometriosis is to blame.

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