Avoid Bedbugs When Traveling!!!

by Diane, M.P.H, M.S.

bedbug life cycle
The best way to prevent bedbugs is to act preventively and remain vigilant, both during travel and once you return home, according to Missy Henriksen, Vice President of Public Affairs for the National Pest Management Association. The following advice may help reduce the risk of bringing them into your home:
  1. Thoroughly examine your room for signs of infestation: Pull back bed sheets and inspect mattress seams, especially at the corners, look behind the headboard, inside chair and couch cushions, behind picture frames, on and around window treatments and in-between folds of material, and electrical outlets, and inspect carefully for pepper-like stains, spots, or the insects themselves. Adult bedbugs resemble a flat apple seed.
  2. If you notice any sign of insects, request a different room: Notify management, ask for a room far away (definitely not adjacent, above, or below) from the suspicious one, or go to a different hotel, if necessary.
  3. Never place luggage or any of your belongings on a hotel bed or floor: Bedbugs can hide in the tiniest crevices, inside of the bed’s box-spring, behind woodwork, in cracks, lamps, fabric window treatments, bedskirts, wooden furniture, wall sockets, hardwood floor cracks, etc., and are often looking for ways to hitchhike to a new victim’s home.
  4. Use luggage racks when available: Put your luggage on a luggage rack placed inside, or as close to the bathroom and far away from the sleeping area as possible. The bathroom is often ideal due to it’s hard, flat surfaces and ceramic tile. Bedbugs usually cannot find a place to hide there.
  5. Protect your belongings: Even if there is no sign of bedbugs, cover your bags with a protective cover, such as a clean, plastic trash bag, to reduce the risk of anything entering the suitcase.
  6. Avoid placing your personal belongings on the floor of an airplane, bus, restaurant, taxi, or train: Keep your purse on your lap at all times, for security, as well as, to prevent anything from crawling onto it. Protect larger items and luggage inside a protective plastic cover before checking them in at the airport or placing them in an overhead bin.
  7. Separate used or dirty belongings from clean items with Zip-Loc bags or plastic bag: Using separate, sealable plastic bags, sort your laundry as you would at home, i.e., light-colored from dark-colored clothing, delicate items requiring special care from regular wash items that can withstand high temperatures, and “dry clean only” items. This will make it quicker and easier for you to place items into the washing machine when you return home, as well as reduce the risk of bedbugs escaping. Contain all items suspected of possibly carrying bedbugs in plastic bags until they can be laundered, washed by hand, heated, or frozen. Note that if heating or freezing is used, the item(s) must be heated or frozen thoroughly to the core, in order to kill any bedbugs or eggs.
  8. Take precautions to avoid bringing bedbugs into your home when you return: 
    • Inspect all luggage pieces before bringing them into your home.
    • Vacuum and wipe luggage (using a clean, white or light-colored damp rag) before storing.
    • Use a hand-held garment steamer, if possible, to kill any bedbugs or eggs that still might be inside the luggage.
    • Immediately wash and dry all of your clothes, including those not worn, using the highest temperatures.
    • Keep items requiring dry-cleaning in a sealed plastic bag, until you can take them to the dry cleaner.
9. If you develop bite marks or suspect that your home may have bedbugs: Thoroughly and frequently examine, clean, and vacuum every surface and crevice, including baseboards, woodwork, underneath beds, cushions, and furniture. Always dispose of a used vacuum bag in a sealed plastic bag, as soon as you complete vacuuming, to prevent any insects from escaping. Contact a pest control professional with bedbug experience as soon as possible. The longer you wait to treat a bedbug problem, the worse the infestation will become and the harder to eradicate. Red, itchy bites on the skin, usually on the arms or shoulders, are often the first signs of bedbugs. Bedbugs tend to leave straight rows of bites, unlike some other insects that leave bites here and there:Bedbug bites on person's arm
10. If your home does requires treatment for bedbugs: Continue to be vigilant, thoroughly cleaning and vacuuming your home frequently. Always dispose of a used vacuum bag in a sealed plastic bag, as soon as you complete vacuuming. Work with your pest professional until the problem is eradicated or under control.
Reference:
Anderson, John; Hamid, Bonnie. Photo of “The Life Cycle of a Bed Bug.” BedBug Life Cycle Guide and Pictures: The Bed Bugs Handbook: Practical Tips and Advice. (Source: www.bed-bugs-handbook.com/bedbug-life-cycle.html)

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Wheat Berries: Nutrition Profile

by Diane, M.P.H, M.S.

Wheat berries are whole, unprocessed wheat kernels that contain all three parts of the grain, including the germ, bran, and endosperm (starch). Only the hull, the inedible outer layer of the grain, has been removed. Consequently, wheat berries contain all of the grain’s minerals (manganese, selenium, phosphorus, magnesium, calcium, copper, and iron), vitamins (B1, B3, and E), and phytochemicals (antioxidants, phenolics, phytoestrogens, plant lignans, etc.).

Cooked wheat berries are delicious, chewy in texture, very nutritious, high in protein and complex carbohydrate, low in calories, and an excellent source of whole grains and dietary fiber, both of which help promote digestive health, regular bowel movements, lower blood cholesterol and blood sugar levels, maintain a healthy weight and satisfy your appetite for long periods of time. They are an excellent addition to a heart-healthy diet, because they contain:

  • No cholesterol
  • No saturated fat
  • No trans fat
  • No salt
  • No sugar
  • High amount of dietary fiber

Note that one cup of uncooked wheat berries will yield about 2-1/2 cups cooked wheat berries.

One-half cup of cooked wheat berries contains about 150 calories, 0.5 gram (g) total fat, 0 g saturated fat, 0 g monounsaturated fat, 0 g trans fat, 0 mg cholesterol, about 29-32 g carbohydrates, 0 g sugar, 0 mg salt, 6 g protein, 6 g fiber, and 2 mg potassium.

All wheat products, including white and whole wheat flour, are made from wheat berries.

Since wheat berries contain gluten, they must be avoided by individuals with celiac disease or gluten sensitivity.

Nutritional Analysis

Breakdown

Nutritional Breakdown

Daily Values

Daily Values (based on a 2000 calorie diet)

Legend:
 Fat  Protein  Carbs
 Alcohol  Other

Calories in Wheat Berries Per Serving Size: 1/4 cup dry  (Source: The Daily Plate)
Amount per Serving
Calories 150 Calories from Fat 5
% Daily Value *
Total Fat 0.5g 1%
Saturated Fat  0g 0%
Sodium 0mg 0%
Total Carbohydrate 32g 11%
Dietary Fiber  6g 24%
Protein 6g 12%
Calcium 2%
Iron 8%

Estimated Percent of Calories from:

Fat 3.0%

Carbohydrates 85.3%

Protein 16 %

*The Percent Daily Value on the Nutrition Facts label is a guide to the nutrients in one serving of food. For example, if the label lists 24% dietary fiber, it means that one serving provides 24% percent of the fiber you need each day.

Percent Daily Values are based on a 2,000-calorie diet for healthy adults. Even if your diet is higher or lower in calories, you can still use the Percent Daily Value as a guide. For example, the Percent Daily Value can help you determine whether a food is high or low in specific nutrients:

  • If a food has 5 percent or less of a nutrient, it’s considered to be low in that nutrient.
  • If it has 20 percent or more, it’s considered to be high in that nutrient.

References:

  1. “Calories in Nature’s Earthly Choice-Wheat Berries, Red Winter…” Source: caloriecount.about.com.Foods>Cereal Grains and Pasta>Grains)
  2. Liu RH. “New finding may be key to ending confusion over link between fiber, colon cancer.” American Institute for Cancer Research: Press Release, November 3, 2004.
  3. Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G. “Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women.” American Journal of Clinical Nutrition. 2003 Nov ; 78 (5): 920-7. 2003. PMID: 14594777.
  4. “The World’s Healthiest Foods: Whole Wheat.” WHFoods: Whole Wheat. (Source: www.whfoods.com/genpage.php?tname=foodspice&dbid=66)
  5. www.whfoods.org

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Be Creative With Wheat Berries!

by Diane, M.P.H, M.S.

Wheat plants

Wheat berries are whole, unprocessed wheat kernels that contain all three parts of the grain, including the germ, bran, and endosperm (starch). Only the hull, the inedible outer layer of the grain, has been removed. Consequently, wheat berries contain all of the grain’s minerals (manganese, selenium, phosphorus, magnesium, calcium, copper, and iron), vitamins (B1, B3, and E), and phytochemicals (antioxidants, phenolics, phytoestrogens, plant lignans, etc.).

Cooked wheat berries are delicious, chewy in texture, very nutritious, high in protein and complex carbohydrate, low in calories, and an excellent source of whole grains and dietary fiber, both of which help promote digestive health, regular bowel movements, lower blood cholesterol and blood sugar levels, maintain a healthy weight and satisfy your appetite for long periods of time. One-half cup of cooked wheat berries contains about 150 calories, 0.5 gram (g) total fat, 0 g saturated fat, 0 g monounsaturated fat, 0 g trans fat, 0 mg cholesterol, 29 g carbohydrates, 0 g sugar, 0 mg salt, 6 g protein, 6 g fiber,  and 2 mg potassium.

All wheat products, including white and whole wheat flour, are made from wheat berries.

Since wheat berries contain gluten, they must be avoided by individuals with celiac disease or gluten sensitivity.

The most popular varieties of wheat berries include: 

  1. Hard Red Spring and Hard Red Winter: Brownish in color, hardy, high in protein, and often used to make bread and baked goods.
  2. Hard White: Has a light pale color and a hard kernel; often used for bread and brewing.
  3. Soft White: Resembles hard white wheat berries in color and contains a softer kernel; often used to make pastry flour.

Wheat berries are generally available in large grocery stores, either in the bulk food section or pre-packaged (e.g., Bob’s Red Mill brand). To obtain the freshest wheat berries, shop at stores with a high bulk product turnover, as well as, a clean, dry, and well-sealed storage container for the berries, and aways check the expiration date on any pre-packaged ones.

Storage:

Uncooked wheat berries, like all grains, should be stored in a clearly labeled, airtight container with the date of purchase in a cool, dry place, away from light, heat, and moisture. To keep wheat berries fresh and extend their shelf life, store them in the refrigerator for up to a year.

Preparation:

Wheat berries are generally prepared by soaking the kernels for a period of time and then cooking them in water, broth, or milk. Wheatberries labeled “soft” will cook more quickly. One cup of uncooked wheat berries will yield about 2-1/2 cups cooked wheat berries.

  1. Rinse wheat berries well with cold water.
  2. Soak 1 cup of wheat berries at least 8 hours, or overnight, in 3-1/2 cups cold water in a covered pot. (I keep the pot in the refrigerator overnight.)
  3. Drain. Add fresh, cold water, bring to a boil and simmer, uncovered, 15 minutes for parboiled wheat berries or 45-60 minutes for fully cooked (tender but chewy) wheat berries.
  4. Add water if necessary during cooking.
  5. When done cooking, remove wheat berries from heat, drain excess water, and fluff with a fork.
  6. Cover and refrigerate for up to 3 days or freeze for up to 1 month.

For unsoaked berries, bring water and 1/4 teaspoon salt to a boil. Stir in wheat berries, reduce heat, and simmer uncovered until tender, but chewy, 1-1/4 to 1-1/2 hours. Drain if necessary.

Cooked wheat berries can be used, hot or cold:

  1. On their own as a whole grain side dish.
  2. Mixed with sliced fruit and drizzled with honey.
  3. Layer cooled, cooked wheat berries in parfait or serving dishes with low-fat or non-fat yogurt, fresh blueberries and/or strawberries, slivered almonds, chopped pecans, peanuts, or walnuts, for a healthy breakfast, snack, or dessert. Add cinnamon and/or honey, if desired.
  4. Tossed with fresh, grilled, or steamed vegetables, black pepper, and balsamic vinegar, or your favorite vinaigrette, for a delicious and hearty salad.
  5. As a pilaf tossed with sautéed vegetables and plenty of fresh herbs.
  6. In place of rice, noodles, or pasta, in a curry, soup, stew, or stir-fry recipe.
  7. As a nutritious stuffing for vegetables, poultry, and roasts.
  8. Wheat berries are also delicious cooked with dried fruit and served with milk or yogurt for breakfast.

For a delicious chilled or warm salad, select your favorite ingredients from the following list and combine them with cooked wheat berries: 

Cheese (Vegan cheeses may be substituted for the following cheeses.)

  • Feta
  • Goat
  • Ricotta
  • Mozzarella
  • Blue
  • Gorgonzola
  • Cheddar

Dried and Fresh Fruits

  • Apples
  • Apricots
  • Blueberries
  • Cherries
  • Cranberries
  • Dates
  • Figs
  • Pear
  • Pitted prunes
  • Pomegranate seeds
  • Currants
  • Raisins

Nuts and Seeds (Chopping and toasting improves their flavor)

  • Almond slivers
  • Cashews
  • Flaxseeds
  • Peanuts
  • Pecans
  • Pepitas
  • Pine nuts
  • Sesame seeds
  • Sunflower seeds
  • Walnut pieces

Vegetables

  • Carrots
  • Corn
  • Cucumbers
  • Tomatoes
  • Zucchini
  • Brussels sprouts
  • Kale
  • Spinach
  • Bean sprouts
  • Peas

Beans and Legumes

  • Black beans
  • Cannellini beans
  • Chickpeas
  • Edamame
  • Kidney beans
  • Lentils
  • Soybeans

Protein

  • Eggs
  • Tempeh
  • Tofu

Additional Salad Combinations:

For each recipe below, mix approximately four cups cooked wheatberries with 1/2 cup of each ingredient listed. To enhance flavors, add seasonings such as pepper,  cinnamon, curry powder, dried fruit, herbs, honey, etc. Toss and serve the following combinations over fresh mixed greens:

  • Cannellini beans, chopped cucumbers, tomatoes, and mozzarella balls
  • Roasted brussels sprouts, walnuts, and feta cheese, with or without cooked tofu, and served warm.
  • Pears, pine nuts, and gorgonzola cheese, served with baked chicken or fish.
  • Corn, black beans, and shredded cheddar cheese, served cold or warm
  • Steamed kale, low-fat cottage cheese, and kidney beans

Bon Appetite!

References:

  1. “Calories in Nature’s Earthly Choice-Wheat Berries, Red Winter…” Source: caloriecount.about.com.Foods>Cereal Grains and Pasta>Grains)
  2. Liu RH. “New finding may be key to ending confusion over link between fiber, colon cancer.” American Institute for Cancer Research: Press Release, November 3, 2004.
  3. Liu S, Willett WC, Manson JE, Hu FB, Rosner B, Colditz G. “Relation between changes in intakes of dietary fiber and grain products and changes in weight and development of obesity among middle-aged women.” American Journal of Clinical Nutrition. 2003 Nov; 78 (5): 920-7. 2003. PMID: 14594777.
  4. “The World’s Healthiest Foods: Whole Wheat.” WHFoods: Whole Wheat. (Source: www.whfoods.com/genpage.php?tname=foodspice&dbid=66)
  5. www.whfoods.org

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Curried Wheat Berry Salad with Almonds, Raisins, and Vegetables

by Diane, M.P.H, M.S.

Wheatberry Salad

Ingredients:

  • 1 cup uncooked wheat berries
  • 1/2 cup fresh lemon juice, or juice of 2 large lemons
  • 1.5-2 teaspoons ground cinnamon
  • 1.5-2 teaspoons ground cumin or medium curry powder
  • 1-2 red and yellow bell peppers, diced
  • 1-2 carrots, chopped or shredded
  • 1-2 celery stalks, diced
  • 2 pints grape tomatoes, cut in half
  • 1/2 cup raisins
  • 1/2 cup toasted, slivered almonds (You may substitute finely chopped pecans, walnuts, or other nuts, if almonds are not available)
  • 1/2 cup chopped fresh parsley
  • 1 (15-ounce) can black beans, rinsed and drained or 1 cup frozen edamame (without shells), cooked and cooled (optional)
  • 1/2 cup crumbled feta cheese (optional)
  • Freshly ground black pepper
  • Balsamic vinegar to taste, about 2-3 tablespoons

Directions: 

  1. Soak berries at least 8 hours or overnight in 3 cups water.
  2. Bring berries, with soaking liquid, to a boil.
  3. Reduce heat and simmer, uncovered, until tender but chewy, about 45-60 minutes.
  4. Drain if necessary. Transfer wheat berries to a large mixing bowl.
  5. Lightly toast chopped or slivered nuts.*
  6. Stir in cinnamon, cumin or curry powder, and lemon juice. Add vegetables, fruits, nuts, parsley, beans or feta cheese.
  7. Season with pepper and balsamic vinegar to taste.

*To toast nuts:

  • In oven: Spread nuts on an ungreased baking sheet and toast in a 325 F. degree oven for 3-6 minutes, depending on size of the nuts, checking and stirring often to prevent burning.
  • On stovetop: Place nuts in a dry skillet over medium heat and cook, stirring or shaking pan frequently to prevent burning, until nuts just begin to release their fragrance, about 4 minutes.

Avoid over-toasting nuts, since they will continue to cook for a minute or more after removal from heat and darken and become crisper as they cool. Transfer hot nuts to a dish or cool baking sheet immediately after toasting.

ΧΡΟΝΙΑ ΠΟΛΛΑ!

May you live many years in good health!

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Avoid Benzocaine Products to Relieve Baby’s Teething Pain

by Diane, M.P.H, M.S.

The U.S. Food and Drug Administration (FDA) is warning parents to avoid using benzocaine products to reduce teething pain in babies and children under two years of age, unless their use is recommended and supervised by a health professional.

What is benzocaine?
Benzocaine is a local anesthetic found in many over-the-counter (OTC) gels and liquids including Anbesol, Oragel, Baby Oragel, Orabase, and Hurricaine, as well as sprays and lozenges which are popular with adults. Such products have been used for years to relieve gum, mouth, and teething pain. Doctors and dentists often use benzocaine-containing sprays to numb the mucous membranes of the mouth and throat during procedures such as transesophageal echocardiograms, endoscopy, intubation, and feeding tube replacements. However, the use of benzocaine products can lead to a rare, but potentially deadly, condition called methemoglobinemia.
What is methemoglobinemia?
Methemoglobinemia is a blood disorder characterized by the presence of a higher than normal level of methemoglobin (metHb, i.e., ferric[Fe3+] rather than ferrous [Fe2+] haemoglobin) in the blood. Unlike hemoglobin (the molecule in red blood cells that has an increased affinity for oxygen and ability to distribute and release oxygen throughout the body), methemoglobin is an oxidized form of hemoglobin that has a decreased affinity for oxygen and reduced ability to release oxygen to tissues. When methemoglobin concentration is elevated in red blood cells, tissue hypoxia (lack of oxygen in body tissues) can occur. Since methemoglobin cannot bind to and deliver oxygen effectively to body tissues, the amount of oxygen carried through the bloodstream is greatly reduced. Children are at greater risk of methemoglobinemia than adults, and those under two years of age are especially at risk of this condition.
While some forms of methemoglobinemia are inherited or congenital, acquired methemoglobinemia (discussed in this article) is far more common.
Acquired methemoglobinemia may occur after exposure to certain chemicals, drugs, or foods, including:
  • Anesthetics such as articaine, benzocaine, and prilocaine
  • Benzene
  • Certain antibiotics, including dapsone, chloroquine, sulfonamides, and trimethoprim
  • Nitrites (used as additives to prevent meat from spoiling)
  • Aniline dyes, metoclopramide, chlorates, and bromates

The condition may also occur in infants who are very ill or fed too many vegetables containing nitrates (such as beets).

Symptoms of methemoglobinemia include:

  • Pale, gray, or blue-colored skin, lips, and nail beds (cyanosis)
  • Shortness of breath
  • Fatigue, lack of energy
  • Confusion
  • Light-headedness
  • Headache
  • Rapid heart rate
These symptoms can occur within minutes to hours after benzocaine use, and after using the drug for the first time or after several uses.
If you or your child have any of these symptoms after using benzocaine, stop using the product and seek medical help immediately by calling 911, or the local emergency number if outside of the United States.
Call your health care provider if you have a family history of methemoglobinemia and develop symptoms of this disorder.
Conditions which increase your risk for complications from methemoglobinemia include a history of:
  • Heart disease
  • Smoking
  • Breathing problems such as asthma, bronchitis or emphysema.
 Treatment and Prognosis:
Methemoglobinemia caused by benzocaine may require treatment with medications and admission to a hospital. Serious cases should be treated immediately. If left untreated or if treatment is delayed, the insufficient amount of oxygen in the blood due to methemoglobinemia may result in shock, seizure, permanent injury to the brain and body tissues, and even death in the most severe cases, according to FDA pharmacist Mary Ghods, R.Ph.
 When were warnings about benzocaine first issued?
The FDA first warned of the potential dangers of benzocaine in 2006. Since then, 29 cases of benzocaine gel-related methemoglobinemia have been reported. Nineteen of these cases involved children, with 15 of them in youngsters less than 2 years of age, according to FDA pharmacist Kellie Taylor, Pharm.D., MPH.
The agency repeated the warning in April 2011 due to concern about the continuing use of OTC benzocaine products in children, says Taylor. Parents may have difficulty recognizing the signs and symptoms of methemoglobinemia when using these products at home and often are unaware of the serious potential outcomes. Symptoms may not always be obvious or attributed to the use of a benzocaine product or the onset of methemoglobinemia.
 The FDA advises consumers to:
  • Store any products containing benzocaine out of the reach of children.
  • Use benzocaine gels and liquids sparingly and only when needed. Do not use them more than 4 times a day.
  • Read the label to see if benzocaine is an active ingredient when buying OTC products. Labels on OTC products containing benzocaine are not currently required to carry warnings about the risk of methemoglobinemia. If you have any concerns, talk to your health care professional before using them.

To relieve teething pain in a crying baby, the American Academy of Pediatrics offers this advice:

  • Give the child a teething ring chilled in the refrigerator.
  • Gently rub or massage the child’s gums with your finger.
Contact your health care professional for advice regarding other treatments for gum, mouth, or teething pain. 
Always speak with your health care professional before using any product containing benzocaine.
 
 References:
  1. “Benzocaine and Babies: Not a Good Mix.” U.S. Food and Drug Administration (FDA): Consumer Updates Page. Published 05/31/12. Updated 07/17/12.
  2. DeBaun, M.R.; Frei-Jones, M.; Vichinsky, E. “Hereditary methemoglobinemia.” In: Kliegman, R.M.; Behrman, R.E.; Jenson, H.B.; Stanton, B.F. Nelson Textbook of Pediatrics. 19th ed. Philadelphia, PA: Saunders Elsevier; 2011: chap 456.7.
  3. “Methemoglobinemia.” A.D.A.M. Medical Encyclopedia. A.D.A.M., Inc. Review Date: 4/16/2012. Reviewed by: A.D.A.M. Health Solutions, Ebix, Inc., Editorial Team: David Zieve, MD, MHA, and David R. Eltz. Previously reviewed by Linda Vorvick, MD, Medical Director, MEDEX Northwest Division of Physician Assistant Studies, University of Washington School of Medicine; and Yi-Bin Chen, MD, Leukemia/Bone Marrow Transplant Program, Massachusetts General Hospital (8/24/2011).

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Diseases and Conditions That Cause Bone Loss

by Diane, M.P.H, M.S.

Many diseases and conditions can cause bone loss and osteoporosis. If you have any of the following conditions, ask your healthcare provider if you should improve your diet and lifestyle habits and/or have a bone density test:

  • AIDS/HIV
  • Ankylosing spondylitis
  • Blood and bone marrow disorders
  • Breast cancer
  • Chronic obstructive pulmonary disease (COPD), including emphysema
  • Cushing’s syndrome
  • Depression
  • Diabetes
  • Eating disorders, especially anorexia nervosa
  • Female athlete triad (includes loss of menstrual periods, an eating disorder, and excessive exercise)
  • Gastrectomy
  • Gastrointestinal bypass procedures
  • Hyperparathyroidism
  • Hyperthyroidism
  • Inflammatory bowel disease, including Crohn’s and ulcerative colitis
  • Kidney disease that is chronic and long lasting
  • Liver disease that is severe, including biliary cirrhosis
  • Lupus
  • Lymphoma and leukemia
  • Malabsorption syndromes, including celiac disease
  • Multiple myeloma
  • Multiple sclerosis
  • Organ transplants
  • Parkinson’s disease
  • Polio and post-polio syndrome
  • Poor diet, including malnutrition
  • Premature menopause
  • Prostate cancer
  • Rheumatoid arthritis
  • Scoliosis
  • Spinal cord injuries
  • Stroke
  • Thalassemia
  • Thyrotoxicosis
  • Weight loss

Note: This list may not include all diseases and conditions that may cause bone loss.

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Medicines Which May Cause Bone Loss

by Diane, M.P.H, M.S.

Some medicines can harm your bones, especially when taken in high doses or for a long time. One commonly used medicine posing a risk for bones includes steroid medicine taken to reduce inflammation in conditions like rheumatoid arthritis or asthma and for other reasons.

Ask your healthcare provider about the risks and benefits of any medicines you take and how they may affect your bones. Do not stop any treatment or change the dose of your medicines unless your healthcare provider says it’s safe to do so. If you require a medicine that causes bone loss, ask your healthcare provider for the lowest possible dose to control your symptoms.

Medicines which may cause bone loss include:

  • Aluminum-containing antacids
  • Antiseizure medicines such as Dilantin® or Phenobarbital
  • Aromatase inhibitors such as Arimidex®, Aromasin® and Femara®
  • Cancer chemotherapeutic drugs
  • Cyclosporine A and FK506 (Tacrolimus)
  • Gonadotropin-releasing hormone (GnRH) such as Lupron® and Zoladex®
  • Heparin
  • Lithium
  • Medroxyprogesterone acetate for contraception (Depo-Provera®)
  • Methotrexate
  • Proton pump inhibitors (PPIs) such as Nexium®, Prevacid® and Prilosec®
  • Selective serotonin reuptake inhibitors (SSRIs) such as Lexapro®, Prozac® and Zoloft®
  • Steroids (glucocorticoids) such as cortisone and prednisone
  • Tamoxifen® (premenopausal use)
  • Thiazolidinediones such as Actos® and Avandia®
  • Thyroid hormones in excess

Note: This list may not include all medicines that may cause bone loss.

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Roasted Onions With Garlic

by Diane, M.P.H, M.S.

For thousands of years garlic and onions have had a healing reputation. Twenty-two garlic-based remedies have actually been found in ancient Egyptian papyrus! Both vegetables belong to the Allium family and are rich in sulfur-containing compounds that are responsible for their pungent odors, as well as, many of their health-promoting effects.

Bulb or allium vegetables include elephant garlic, garlic, onions, leeks, chives, shallots, scallions (spring onions), and water chestnuts. These aromatic, low-calorie (40 calories per 100 grams) and low-fat vegetables contain water-soluble nutrients, such as vitamin C and vitamin B-complex, which contribute to healthy vision, central nervous system, and skin. Allium vegetables also support a normal appetite, the formation of red blood cells, and are an important part of a healthy diet which reduces the risk of conditions like heart disease, cataracts, high blood pressure, intestinal disorders, stomach and colon cancer, and type 2 diabetes.

Research has shown that garlic and onions:
  1. Provide vitamins B6, C, chromium, and selenium
  2. Reduce the carcinogenic effects of nitrosamines and N-nitroso compounds created during tobacco combustion and when meat is over-grilled
  3. Reduce the risk of cancer, especially of the kidney, prostate, and stomach
  4. Thin the blood and improve circulation
  5. Help regulate blood sugar levels which, in turn, reduces insulin secretion and insulin-like growth factor (IGF), and thus the growth of cancer cells
  6. Lower blood pressure
  7. Lower cholesterol (Garlic has been shown to lower cholesterol and triglycerides, while it increases high density lipoprotein [HDL] levels.)
  8. Lower the risk of atherosclerosis, heart disease, and stroke
  9. Decrease the tendency for blood to clot after a fatty meal
  10. Facilitate detoxification
  11. Act as powerful antioxidants
  12. Stimulate immune responses
  13. Fight infections due to their anti-bacterial and anti-fungal properties
  14. Reduce inflammation
Garlic and onions contain phyto-chemical compounds allium and allyl disulphide which are converted into allicin by enzymatic reaction when the bulb is disturbed through crushing or cutting. Studies have found that these compounds have anti-mutagenic (protect you from cancers) and anti-diabetic (help to lower blood sugar levels in diabetics) properties.
Allicin, the compound that gives garlic and onions their strong odor, is an antibiotic which may exceed penicillin and tetracycline in potency. It apparently reduces the risk of infectious agents responsible for tuberculosis, botulism, colds, flu, stomach viruses, and yeast infections.
Diallyl sulfide, another compound in garlic and onions, has been found to inactivate potential cancer-causing substances and prevent tumor growth.

 

Allium vegetables are not cures or treatments for health problems. If you are deficient in a specific vitamin or mineral, talk with your doctor about how to improve your lifestyle, diet, and whether or not you require vitamin/mineral supplementation.

Note that vegetables often lose some nutrients when boiled or canned. Organic vegetables may provide the most nutritional value, since herbicides, pesticides, and other chemicals used during growth of conventional produce can reduce nutrient bioavalability.

 

Roasted Onions With Garlic
Ingredients:
  • 4-6 large Vidalia onions
  • 6 tablespoons extra-virgin olive oil
  • 4 tablespoons garlic, chopped
  • 1 teaspoon salt, or to taste (optional)
  • 1 teaspoon freshly ground black pepper, or to taste
  • 1 cup or more fresh basil or mint
  • 1/2 cup balsamic vinegar

Directions:

  • Preheat oven to 350 degrees F.
  • Remove onion skins and trim ends. Cut onions in half from stem to root end. In a medium-sized bowl, stir together olive oil, garlic, salt, pepper, and basil, or mint. With your hands, coat onions with the mixture and place them in an onion roaster or baking dish. Bake for 30 minutes. Baste with the dish juices and continue roasting for another 15 minutes, or until the onions are soft when pierced with a knife. Remove from oven, drizzle generously with balsamic vinegar, and arrange on platter.

Servings: 8

Roasted Onions


 

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Factors Which Increase the Risk of Osteoporosis and Fractures

by Diane, M.P.H, M.S.

Osteoporosis (porous bone) is a condition in which bones become weak and can break easily from a minor fall, or in serious cases, from something as simple as a sneeze or bumping into furniture. The increased susceptibility to fracture is a result of structural deterioration and loss of bone mass, especially in regions of the hip, spine, and wrist. However, the condition can affect any bone in the body. While often diagnosed in older individuals, osteoporosis can develop at any age. Approximately 44 million Americans (55% of people 50 years of age and older) are at risk for this public health problem. Estimates indicate that 10 million individuals already have osteoporosis, and 34 million more have low bone density which increases their risk for future osteoporosis and broken bones.

Although diet alone will not cure osteoporosis, it can help halt progression of the disease. If you suffer from osteoporosis, talk with your doctor about a diet that provides enough minerals and vitamins for your health needs. Calcium, phosphorus, magnesium, fluoride, and vitamin D are  needed to form and stabilize the structure of bone. Deficiency of these nutrients may cause bones to weaken over time, whereas adequate levels may help prevent further bone damage.

In addition to increasing your intake of foods rich in calcium, phosphorus, magnesium, fluoride, and vitamin D, try to eliminate factors that contribute to and worsen osteoporosis (risk factors), such as alcohol, caffeine, salt (sodium), and soda consumption. A soy-rich diet may benefit some people with osteoporosis.

Engage in weight-bearing physical activity each day, such as walking, running, dancing, and weight training. This promotes the deposition of dietary minerals into your bones. Furthermore, when muscles work, they pull on the bones, enabling both your muscles and bones to grow stronger.

Before you begin any new diet or exercise program, talk with your doctor about your current medical history.

Factors which increase the risk of bone loss and subsequent osteoporosis:

  • Age older than 65
  • Female gender
  • Caucasian, Asian, or Hispanic heritage
  • Being small and thin (having low weight for height)
  • Missing periods (amenorrhea)
  • History of fracture or broken bones
  • Family history of osteoporosis or fracture
  • Cigarette smoking
  • Use of certain medicines like oral glucocorticoids and some anticonvulsants
  • Previous use of corticosteroids
  • Excessive intake of protein, sodium, and/or caffeine
  • Alcohol consumption in excess
  • Consumption of sweetened or artificially sweetened soda and drinks containing phosphoric acid: These also promote dental cavities, diabetes, and obesity.
  • Rheumatoid arthritis
  • Vitamin D deficiency
  • Poor nutrition, especially insufficient intake of calcium, phosphorus, magnesium, fluoride, and vitamin D
  • Anorexia nervosa
  • Thyroid or parathyroid hyperfunction
  • Celiac disease
  • Inactive lifestyle or prolonged bed rest
  • Estrogen deficiency in women (amenorrhea or menopause, especially early or surgically induced); testosterone deficiency in men

 

References:

  1. DeBruyne, Linda Kelly; Pinna, Kathryn; Whitney, Ellie. Nutrition and Diet Therapy. Thomson Wadsworth: California. 2008: pp. 248-250.
  2. “Diet Cure for Osteoporosis.” eHow.com (Source: http://www.ehow.com/way  5367876  diet-cure-osteoporosis.html#ixzz1nALKUVGg)
  3. “How the Foods You Eat Affect Your Bones.” National Osteoporosis Foundation: 1150 17th Street, NW Suite 850 Washington, DC 20036. Copyright © 2011 All Rights Reserved. (Source: www.nof.org/aboutosteoporosis/prevention/foodandbones)
  4. National Institutes of Health (NIH) National Resource Center: Information about the prevention, early detection, and treatment of osteoporosis and related bone diseases. 2005.

 

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Healthy Women Should Not Take Calcium and Vitamin D Supplements to Prevent Fractures

by Diane, M.P.H, M.S.

The United States Preventive Services Task Force, a panel of independent experts in prevention and primary care appointed by the federal Department of Health and Human Services, issued a draft statement on June 12, 2012 recommending that healthy, postmenopausal women should not take low doses of calcium or vitamin D supplements to prevent fractures. The task force also stated that there is no evidence for healthy premenopausal women and men to take vitamin D with or without calcium to prevent fractures.

The panel based it’s recommendations on 137 studies which analyzed the effects of supplements, including randomized controlled trials, the gold standard for clinical evidence. The low doses studied were a typical daily level of 1,000 international units or less of vitamin D and 400 milligrams or less of calcium.

According to Dr. Kirsten Bibbins-Domingo, an associate professor of medicine at the University of California in San Francisco and a member of the task force, “It is clear that lower doses of calcium and vitamin D do not prevent fractures, and there is a small but measurable risk of kidney stones.” Dr. Bibbins-Domingo advises that ‘with no evidence of benefit, why risk harm?’

Taking calcium and vitamin D is not enough to treat or prevent fractures or osteoporosis, according to Dr. Ethel Siris, Director of Columbia University’s osteoporosis center.

While the panel’s recommendation did not apply to people with osteoporosis, it concluded that for most people sufficient doses of vitamin D and calcium can be obtained from a healthy diet.

 

References:

  1. Internet Citation: U.S. Preventive Services Task Force. Vitamin D and Calcium Supplementation to Prevent Cancer and Osteoporotic Fractures in Adults: Draft Recommendation Statement. AHRQ Publication No. 12-05163-EF-2. Current as of June 2012. (Source: http://www.uspreventiveservicestaskforce.org/draftrec3.htm)
  2. www.uspreventiveservicestaskforce.org/recommendations.htm


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