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Health
Tips from Cougars
Genes
 Bacteria
Gave Us Some Genes
The claim that it is "unnatural" to create genetically modified
creatures by moving genes between different species has taken a
knock with the discovery that hundreds of our human genes probably
originated from bacteria. The remarkable revelation that we are
all a bit microbial, that dozens of our genes have been created
by parasites called transposable elements, or "transposons," underlines
how nature is stranger than we can conceive. These alien influences
on our genetic makeup are reported in the journal Nature by the
publicly funded International Human Genome Sequencing Consortium,
including Sir John Sulston of the Sanger Centre near Cambridge,
England, and Dr. Eric Lander of the Whitehead Institute, near Boston,
Mass. The consortium found 223 genes that are the codes for proteins
very similar to those made by bacteria, including one that plays
a role in depression. These genes have no similarity to those of
the yeast, worm, fly and mustard seed, the other organisms whose
genetic secrets are now laid bare. The team rules out contamination
as a possible explanation -- despite claims to the contrary by its
commercial rivals -- and suspects that the genes were transferred
to humans from bacteria, given that bacteria often exchange genes
in their equivalent of sex. Bacteria are not the only parasites
that seem to have been tampering with our DNA. There are also genetic
parasites, "duplicate me" instructions that have been passed down
over the generations. With names such as Lines, Sines, Ltr retrotransposons
and DNA transposons, these parasites are a significant fraction
of our genetic code, representing 13%, 20%, 8% and 3% respectively.
The consortium has focused on the most common Sine parasite, called
an "Alu," and found that it likes to lurk in gene-rich regions.
There is evidence that there has been a 13-fold enrichment in these
regions over the past 30 million years and these "selfish" elements
"may benefit us in some way." One scientist has suggested that,
under stress, the parasites may go into action to enable a richer
repertoire of proteins to be made to help us cope. In other words,
these particular parasites "earn their keep in the genome." Although
transposons have only one aim in life -- to copy themselves -- the
consortium points out that these selfish pieces of DNA have been
responsible for important innovations in our genetic recipe. The
papers in Nature and Science also reveal vast stretches of desert-like
regions -- about one quarter of the genome -- where the sequence
of genetic letters does not spell out any genes. The "best reads"
in the human genome, said Dr. Craig Venter, are chromosomes 17,
19 and 22, which are gene-rich. In contrast, four, 18, 13 and the
sex chromosomes -- the X and Y -- are comparatively barren. Dr.
Venter said women will appreciate the discovery that the Y chromosome
carried by men "is absolutely pathetic. There is just not much there.
It is very sparse in genes."
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Headaches
Gluten
in the Diet May Be the Cause of Recurring Headaches
It
may be worthwhile to consider how much wheat you eat if you suffer
from headaches or lack of coordination and have gluten sensitivity.
Researchers found that removing or cutting back on gluten – a protein
in wheat and other grains – in the diet greatly reduced these symptoms
among a middle-aged study group. The study was reported in the latest
issue of Neurology, the scientific journal of the American Academy
of Neurology. The study reported 10 patients with gluten sensitivity
whose MRI (Magnetic Resonance Imaging) tests suggested inflammation
of the central nervous system. All had experienced occasional headaches
and some suffered from unsteadiness and failure of muscle coordination.
After removing gluten from their diets, nine of the 10 patients
in the study found full or partial relief. One patient would not
try the diet. In one of the cases, a 50-year-old man developed headaches
and nausea along with confusion and agitation. He had experienced
episodic headache for four years but then the attacks progressed
in frequency and severity. After starting a gluten-free diet his
balance improved rapidly and his headaches cleared completely. After
a relaxation of the gluten-free diet, his intermittent headaches
returned. In a similar case reported elsewhere, said study author
and neurologist Marios Hadjivassiliou, M.D., a 45-year-old man had
suffered from migraine since childhood, and that over time his attacks
had become more severe and resistant to treatment. Following the
diagnosis of gluten sensitivity and introduction of the gluten-free
diet, his headaches were resolved. “Removing the trigger factor,
in this case gluten, may be a therapeutic intervention for some
patients with gluten sensitivity and headache,” said Hadjivassiliou.
The diagnosis of gluten sensitivity and gluten-related neurological
dysfunction relies on the presence of antibodies. In addition, certain
genes make some individuals more susceptible to gluten sensitivity.
Severe
Headache May Signal Clot in Brain Vein
By Alternative Medicine Update
A severe headache can indicate a stroke, but it could signal a lot
of other things too. Research presented today at the American Stroke
Association’s 26th International Stroke Conference may help doctors
tell the difference between a headache or migraine and a rare stroke
called cerebral venous thrombosis (CVT). The American Stroke Association
is a division of the American Heart Association. Researchers at
the University of San Paulo, Brazil have pinpointed some characteristics
of headaches that indicate a CVT - the formation of a blood clot
in a vein of the brain. While most clots occur in arteries (which
carry blood from the heart to the rest of the body) blood clots
in a vein (which carries blood to the heart) is an infrequent condition.
CVT is often difficult to diagnose because individuals may experience
a wide range of symptoms including headaches, seizures or visual
impairments. Symptoms can occur suddenly or progress for weeks.
"It is particularly important to recognize this condition early
before the clot may spread in the cerebral venous system leading
to other neurological complications such as - seizures, visual or
motor deficits and increase of intracranial pressure," says lead
researcher Ărica C.S. de Camargo, M.D. Headache is frequently the
first symptom reported by patients arriving in emergency rooms.
The Brazilian study aimed to identify the specific characteristics
of CVT-related headache to help differentiate CVT from other conditions.
Thirty-nine patients (69 percent female, average age 35 years) were
evaluated from March 1996 to June 2000. They were confirmed to have
CVT by magnetic resonance imaging and/or angiography. Pertinent
headache information such as location, severity and duration was
recorded on a standardized form. Seventy-four percent of patients
with headaches also had weakness, sensory deficits, visual impairments
or nausea. Most of the headaches were limited to one side of the
head (63 percent) and pulsated (49 percent). Pain worsened with
head movement (31 percent), physical activity (23 percent) and coughing
or sneezing (20 percent). Headache onset occurred within 48 hours
before seeking medical treatment in 26 percent of patients, while
54 percent of patients reported having chronic headaches for more
than 30 days. Headache was the most common symptom (84.6 percent)
given for seeking medical care among those studied. But almost half
those individuals had experienced headaches before, which may have
delayed a correct diagnosis. Another finding was the presence of
"thunderclap" headaches described as very severe and sudden headaches
in 11.4 percent of patients and higher cerebrospinal fluid pressures
in these patients as compared to those with severe, but not thunderclap,
headaches. The researchers found that in some CVT patients headaches
may be sudden and severe mimicking subarachnoid hemorrhage -- a
type of stroke characterized by a blood vessel bleeding into the
small space between the membranes surrounding the brain -- or chronic
migraine. In individuals with prior headaches, changes in the characteristics
of the headache as well as the presence of neurological signs are
important clues to diagnosis, researchers say. "An accurate diagnosis
means patients can receive optimal treatment, including prompt anticoagulant
therapy to manage the blood clot, which improves outcomes," says
Camargo. Camargo acknowledges that the small sample size of this
study and lack of a control group make the results less generalizable,
but believes CVT is underecognized and should be included in the
diagnosis of headache in the emergency room. A larger ongoing international
study is underway.
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Lungs
Gas
Cooking Threat to Lungs
The
fumes given off by gas cooking may have harmful effects on human
lung cells, according to research. The study found that tiny particles
of pollution produced when gas is burned seem to have an inflammatory
effect when passed over lung cells in the laboratory. This, in theory,
could translate into breathing problems, or worsening problems for
those with existing respiratory disease. The research, carried out
at two universities in Scotland, was published in the journal Occupational
and Environmental Medicine. The teams collected samples of the PM10s,
or pollution particles from both gas and electric cooking. These
were passed over cultures of cells normally found on the surface
of the lung. They found that the tissues released body chemicals
called cytokines which are normally associated with causing inflammation
in the cells. Cell inflammation in the lungs can narrow the airways
and prevent patients breathing properly. The study stresses that
while in theory there is enough particulate pollution to cause inflammation
in the lungs, the risk would be small. However, pollution experts
say there is evidence that indoor pollution such as this contributes
greatly to a person's overall intake of such particles. Dr Mark
Niewenhuijsen, from Imperial College London, said: "Sometimes the
concentrations in kitchens can be pretty high. "We're trying to
promote further work into this area. "People should improve the
ventilation in their kitchens wherever possible - that should reduce
the risk." He said that in many cases, fumes from the food actually
being cooked might cause more problems than the gas being burned.
Particularly bad were the fumes from Chinese cookery. Dr Neiwenhuijsen
said: "One study found that a higher proportion of Chinese women
than average suffered from respiratory problems."
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Memory
Antioxidant
Vitamins C and E are Found to Protect Against Memory Loss
A
new aging study has determined that antioxidant vitamins -- Vitamin
C and Vitamin E -- protect against dementia and can improve brain
function in later life. In a study of 3,385 Japanese-American men
living in Hawaii, scientists looked at the health records of men
aged 71 to 93 years and ascertained their use of Vitamin C and Vitamin
E. "We found that combined Vitamin E and C supplement use was associated
with a reduction of 88 percent in the frequency of subsequent vascular
dementia," or memory loss associated with blood vessels, eight researchers
reported in the medical journal Neurology, a publication of the
American Academy of Neurology. "In separate analyses limited to
non-demented subjects," they said, "use of either Vitamin E or C
supplements alone ... was associated significantly with better cognitive
test performance ... " The study, part of the ongoing Honolulu-Asia
Aging Study being conducted at the University of Hawaii and other
locations, suggested that "long-term use is required to improve
cognitive function in late life." Citing previous studies that suggested
a combination of Vitamin E and C might provide more antioxidant
effect that either alone, the researchers said that in their current
study "there was a strong interaction between Vitamin E and C in
promoting cognitive performance. It has been suggested, they reported,
that a higher level of Vitamin C can increase Vitamin E levels.
"The study has many strengths," the researchers concluded, pointing
out that the test subjects have been under medical surveillance
for more than 25 years and that participation rates were high. The
study population, Japanese-American men, is known to have high rates
of stroke. The researchers said their findings supported earlier
studies concluding that antioxidant vitamins can slow progression
of dementia, or memory loss, and recommended a "primary prevention
trial" to examine the potential protective effects of both vascular
dementia and Alzheimer's dementia. No protective effect was found
for Alzheimer's in the current study.
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Menopause
WHAT
IS IT?
When a woman goes through menopause, her body stops making eggs,
her menstrual cycles end, and she can no longer get pregnant or
give birth. Menopause comes to every woman, arriving for most between
age 40 and 54. Strictly speaking, menopause is the time of a woman's
last menstrual cycle. But it has come to mean the months-sometimes
years-before her last period when her menstrual flow becomes less
regular, or lighter or heavier, as well as the time after her last
period when she no longer menstruates. During the time leading up
to their last period, some women also start to have symptoms such
as trouble sleeping at night, dryness of the vagina, and hot flashes-feelings
of body heat that last for a few moments to half an hour. Menopause
can bring an increased risk of some long-term health problems. These
include heart disease-now the number one cause of death in women-and
osteoporosis, a thinning of the bones that raises the risk of fractures.
The good news: Most women have few symptoms or mild ones, and you
can do many things to ease them if they become troubling. Also,
you and your doctor can take steps to cut your risk of heart disease
and keep your bones strong. For many women, menopause is a positive
life change that means freedom from menstrual periods and from concerns
about birth control. With smart choices, it can be a hopeful, healthy
time.
WHAT
IS HAPPENING?
When you're born, your ovaries contain about 2 million egg cells.
Only about 500 will mature into eggs. Every month, one of your ovaries
releases a new egg. Then your ovaries produce two female hormones,
progesterone and estrogen, that thicken the lining of your uterus
(the womb). This lining can then support an egg fertilized by sperm,
and a fetus grows. If the egg isn't fertilized, the lining of your
womb absorbs it, and hormone levels drop. The lining breaks apart,
and your body sheds it during your period. When a woman reaches
her late forties, her levels of progesterone and estrogen start
to change, and her menstrual cycles become less regular until her
periods stop altogether. After a woman's final period, her ovaries
produce much smaller amounts of these hormones. When estrogen levels
drop, many tissues change. Those in the vagina and urinary tract
become thinner and easier to irritate. This increases the risk of
infections. Because estrogen helps the body use calcium to build
strong bones, a woman's risk of osteoporosis goes up after menopause.
A woman's risk of heart disease also climbs as her estrogen levels
fall. That's because estrogen protects against LDL, the bad cholesterol
that clogs arteries.
WHAT
CAUSES IT?
Menopause is a normal part of growing older, and it causes few problems
for most women. No one can say just why one woman gets troubling
symptoms such as hot flashes around menopause and another doesn't.
Nor can doctors predict who will get heart disease or osteoporosis.
But experts have found certain factors that increase your risk for
these problems. Some of these are beyond your control, but others
are things you can change.
THINGS YOU CAN'T CHANGE
Early menopause Entering menopause before age 45 raises a
woman's risk of later having serious problems such as heart disease
and osteoporosis. The reason: lowered estrogen levels. The longer
they stay low, the greater the risk.
Surgery Women who have both ovaries removed often go through
an abrupt early menopause. They may be hit hard by symptoms such
as mood changes and hot flashes, and their risk of heart disease
and osteoporosis goes up.
Family background If you have a parent, brother, or sister
with osteoporosis or heart disease, that tends to raise your risk
for these problems after menopause. If a female relative had early
menopause or lots of symptoms with menopause, you might also have
early menopause or troubling symptoms.
Race White and Asian women have a higher risk of osteoporosis
than African Americans. But African American women are more likely
to have high blood pressure-a risk factor for heart disease after
menopause.
THINGS YOU CAN CHANGE
Exercise Women who aren't active have a high risk of osteoporosis
and heart disease after menopause. That's because weight-bearing
activities such as walking, running, and weight lifting help keep
the bones from losing calcium even after estrogen levels drop. Exercise
that gets the heart beating protects against heart disease.
Diet If you get too little calcium and vitamin D in your
diet-by not eating enough dark green vegetables, beans, and low-fat
milk products-you increase your risk of thinning bones. Also, too
much fat and cholesterol, found in such things as eggs, butter,
and lots of fatty meats, can increase your risk of heart disease.
Smoking is one of the worst things you can do to your body.
Smoking lowers estrogen levels: Women who smoke a lot go through
menopause about two years earlier than nonsmokers. They also have
five to 10 times the risk of heart disease and a higher risk of
stroke and osteoporosis. Your risk for lung cancer also shoots way
up if you smoke.
Weight Very slim women are more at risk for thinning bones
than those who are heavy. Extra weight strengthens the bones in
the same way exercise does. Still, you shouldn't gain weight just
to lower your risk of thinning bones. After all, weighing too much
increases your risk of heart disease. Strive for a weight that's
healthy for your height. Don't try to be too thin.
WHAT
YOU CAN DO FOR YOURSELF
You can make the discomforts of menopause easier to bear with commonsense
home care. And you can help prevent osteoporosis, heart disease,
and other health problems by making smart choices about food and
exercise.
To relieve menopause symptoms: Cool down Wear cotton clothes
that absorb sweat if you have hot flashes, especially at night.
For night sweats, take a cool shower before you go to bed and keep
your bedroom cool. During the day, dress in layers so you can cool
down fast. Use a hand-held battery fan if you feel hot, and drink
plenty of water-at least eight glasses a day.
Use a lubricant If your vagina is dry, use a lubricant during
sex. If you and your partner use condoms, though, don't use oil-based
lubricants such as petroleum jelly. They can make holes in condoms.
Try a water-based lubricant such as K-Y Jelly instead.
Reach out for support Menopause can be a trying time. It
means dealing with any symptoms you may have as well as with the
fact that you're getting older. Talk to family and friends if you're
bothered by lots of symptoms. Or try a menopause support group,
which you can find through a number of organizations. Other women
who know what you're going through may be able to offer useful advice.
You may also find that simply talking with others about your feelings
will help.
Don't stress out Your natural response to a demanding or
high-pressure event-a problem at work, a wedding, even getting ready
for a vacation-causes changes in your body. Your heart starts to
beat faster, your blood pressure goes up, and your body releases
a number of "fight or flight" chemicals that provide quick energy.
Brief bouts of stress aren't harmful, but a lot of stress day after
day can take a toll. Built-up stress raises your risk of heart and
artery disease, as well as your risk of a number of other health
problems, including depression and headaches. It can also make symptoms
of menopause worse.
Here are some tips for staying on an even keel, even in stressful
times:
>> Exercise. People who exercise often feel less anxious and
more relaxed.
>> Laugh more. Studies show that laughter releases stress-busting
hormones. Don't be a perfectionist. Set reasonable goals and ask
yourself whether everything you do really has to be the best.
>> Control your anger. When you're angry, ask yourself three
questions: Is this problem important? Is my anger justified? Can
I do anything to fix the problem? If the answer to any of them is
"no," take a few deep breaths and tell yourself to calm down. If
any answer is "yes," don't seethe silently;
do something to change the situation.
>> Take breaks during a hectic day to calm down. It doesn't
matter what you do as long as it's a time-out. Aim for at least
20 minutes twice a day.
>> Relax
through yoga, deep breathing, stretching exercises, or meditation.
Be careful about birth control Even though you may be nearing
menopause and have irregular periods, you can still get pregnant.
Keep using birth control for a year after your period stops.
Practice Kegel exercises Kegel exercises tone the muscles
that control the flow of urine. As you start and stop the flow,
sense which muscles you're using. Later, contract and release them-at
least 15 to 20 squeezes three times a day-to strengthen the muscles
around the vagina. After some practice, tighten the muscles for
at least 10 seconds each time. Kegels are private: You're the only
one who will know you're doing them.
Ease heavy bleeding and cramps As you go through menopause,
you may begin to bleed more during your periods than you did before.
In times of heavy bleeding, lie down on your back and put your feet
up on a chair or cushion. This will help slow the bleeding. Put
an ice pack on your abdomen as well. It may help. Don't take hot
baths or use a heating pad-these can increase bleeding. Also, be
aware that some drugs and supplements can increase bleeding. These
include aspirin, garlic pills, vitamin E, and omega-3 fatty acids
(one of the things in fish that's generally good for you).
Avoid infections To counter the risk of urinary tract infections,
urinate before and after sex, be sure your bladder doesn't stay
full for long, drink plenty of water, and keep your pubic area clean.
To prevent osteoporosis and heart disease:
Eat the right stuff Make sure you eat calcium-rich foods
to keep bones strong. You need at least 1,000 milligrams of calcium
a day before menopause and 1,500 mg a day afterward. Low-fat milk
and yogurt are good sources. Beans, dark green vegetables such as
broccoli and kale, and leafy vegetables such as mustard and turnip
greens are rich in calcium, too. Also, stick to a low-fat, low-cholesterol
diet to reduce your risk of heart disease. You do need some fat
and cholesterol to stay healthy. They provide energy, maintain cell
walls, and make hormones, including sex hormones such as testosterone
and estrogen. And some oils such as canola, safflower, and olive
oil contain substances that may help protect the arteries. But when
you eat extra fat, especially the wrong kinds of fat, or when you
eat extra cholesterol, your body stores some of these substances
as body fat, and some of them end up clogging your arteries. If
you have high blood pressure, then the fat and cholesterol in your
food can turn into an even bigger problem. That's because high blood
pressure roughens artery walls, so plaque-fatty lumps that can grow
and harden over time-is more likely to stick and build up. Cholesterol
is a waxy substance found only in foods from animals. Your liver
makes all you need. Eating extra cholesterol is one cause of artery
disease. But it isn't the only cause, or even the main one-fat is.
While all fats are fattening, some are worse for your arteries and
heart than others. Saturated fats come from animals and some plants,
including palms and coconuts, and are solid at room temperature.
They raise cholesterol levels in your blood and clog your arteries.
Hydrogenated vegetable oils are oils that food manufacturers have
turned into saturated fats. They're found in margarine, vegetable
shortening, and many packaged foods. They clog your arteries just
as saturated fats do. Hydrogenated vegetable oils also contain a
form of fat called trans fatty acid, which appears to raise the
level of low-density lipoprotein (LDL), the so-called bad cholesterol
that clogs arteries, and lower the level of high-density lipoprotein
(HDL), the good kind. Unsaturated fats come from plants and fish
and are liquid at room temperature. They come in two types: polyunsaturated
and monounsaturated. Most vegetable oils are a mix of the two. Olive
and canola oils are mostly monounsaturated fat. They slightly lower
LDL and slightly raise HDL. Sunflower, safflower, and soybean oils
are mostly polyunsaturated fat. They lower LDL, but appear to slightly
lower HDL as well. Fish oils and flax seed oil contain a special
type of fat, Omega-3s, which appears to prevent blood clots and
lower the risk of heart attack. If you use fat in cooking, use liquid
vegetable oils as much as possible, but remember that too much of
any type of fat is fattening.
Here are some simple things you can do to
cut fat and cholesterol in your diet:
>> Read food labels to know what you're getting. The important
things to look for are: calories, calories from fat, total fat,
saturated fat, and cholesterol. The American Heart Association advises
keeping your fat intake under 30 percent of your total calories
each day. That could mean only 750 calories a day, or even fewer,
from fat. (Just one tablespoon of butter has about 100 calories.)
Not everyone agrees with the 30 percent recommendation, however.
Some experts think you should go for 20 percent or less, while others
say if you're trim and lean, you can be healthy if you get as much
as 40 percent of your daily calories from fat, as long as most of
this fat is the unsaturated kind.
>> Build your meals around fruits, vegetables, and whole grains.
They have little fat and no cholesterol and are loaded with vitamins,
minerals, and fiber. Fiber is crucial. It lowers cholesterol and
blood pressure and helps keep your arteries open. Foods rich in
fiber include apples, oranges, potatoes, squash, carrots, peas,
soybeans and other beans, oats, and barley.
>> If you eat red meat, make it a once-in-a-while treat, not
a regular menu item, and keep it lean. Look for cuts graded "select,"
which means they have the least fat. Eat no more than six ounces
of meat, poultry, or fish on any given day. Keep servings to three
ounces-a cut of meat about the size of a deck of cards, half a skinless
chicken breast or a leg, or three-fourths of a cup of flaked fish.
Before cooking chicken, remove the skin and fat.
>> Some studies suggest that eating fish two or three times
a week can cut your risk of heart disease. While fish may be important,
the way you cook it is even more so. Broil instead of frying or
sauteing in butter or oil.
>> Don't fry foods. Bake, broil, steam, or saute with water
or vegetable broth in a nonstick pan.
>> Don't eat high-fat dairy foods. Switch to low-fat or nonfat
cheeses, skim or 1 percent milk, and ice milk or sherbet instead
of ice cream.
>> Egg yolks contain a lot of cholesterol. Eat no more than
three or four a week, including eggs in baked goods. In recipes,
replace one whole egg with two egg whites.
>> For salads, try an oil-free dressing. If you use oil, make
it one high in unsaturated fats, such as canola, safflower, sunflower,
or olive.
>> Read the labels on frozen dinners to know how much fat
they contain. Aim for meals with less than 10 grams of fat per serving.
Consider calcium supplements Talk to your doctor about whether
you're getting enough calcium. If not, you may want to try supplements.
Some antacids are good sources of calcium-for instance, one regular-strength
Tums gives you 200 mg. Check the label to see how much "elemental"
or usable calcium the brand contains. Be wary of bone meal, dolomite,
and other natural sources, for they may contain lead and other metals.
Get enough vitamin D To absorb calcium, you need vitamin
D. Your body makes its own when you take a 10- to 15-minute walk
in the summer sunshine. But if you're sensitive to sun or if it's
winter (the sun isn't strong enough then), try taking a multivitamin
instead. It should have 400 to 800 international units of vitamin
D.
Don't smoke If you don't smoke, don't start. If you do, quit.
Join a local support group. The American Cancer Society runs
some. Call 800-227-2345 to find one near you. Or try a nicotine
chewing gum or patch. These give your body small amounts of nicotine
in smaller and smaller doses. The idea is to help you wean yourself
gently from your smoking habit.
Exercise Maintain or build healthy bone with weight-bearing
exercise such as walking, dancing, or lifting weights. Brisk exercise
that makes you sweat will also protect against heart disease. Aim
for at least two or three times a week for 20 to 30 minutes at a
time.
Some tips to make it safe and easy:
>> First, check with your doctor about the best way for you
to get started.
>> If you have thinning bones, avoid strong twisting motions
like a golf swing, and sports such as tennis in which falls are
common.
>> Start by being a bit more active each day. Take the stairs
instead of the elevator. Walk the dog for 15 minutes each evening;
your dog, heart, and bones will thank you.
>> When you're used to being active, add some more aerobic
activities to your routine. These should make you breathe harder
and sweat a bit and get your heart pumping. Brisk walking, running,
biking, and swimming are all ideal.
>> Find something you enjoy-it's much easier to keep exercising
when you like to do it.
WHAT
YOUR DOCTOR CAN DO FOR YOU
Hormone Replacement Therapy Once a woman nears menopause,
she faces a choice about whether to try hormone replacement therapy.
Many doctors believe it to be the best treatment for menopause symptoms
and for helping to prevent bone loss. The standard treatment combines
estrogen with the sex hormone progesterone.
Pro: Taking estrogen after menopause
can relieve hot flashes and other menopausal symptoms. Estrogen
has other benefits as well. It can stave off osteoporosis or strengthen
already weakened bones. Even in their seventies, women with osteoporosis
who have started taking estrogen have increased their bone density
by as much as 10 percent, cutting their risk of fractures by a third.
Estrogen may also reduce the risk of heart disease for some women:
It can raise levels of HDL ("good") cholesterol and lower levels
of LDL ("bad") cholesterol. LDL cholesterol is the stuff that clogs
the arteries and leads to a higher risk of heart attack. But recent
research suggests that estrogen may not be able to protect arteries
that have already begun to narrow before treatment is started. Estrogen
vaginal creams also help vaginal dryness. Women who use these often
should take progestin to reduce their risk of uterine cancer.
Con: Hormone replacement therapy worries
some people because it may be slightly raise the risk for uterine
and breast cancers. Doctors often prescribe a pill with both estrogen
and progestin (a synthetic form of progesterone) as hormone replacement
therapy for women who still have a uterus. This two-in-one drug
protects against uterine cancer, while taking estrogen alone does
not. Women whose uterus has been removed may take just estrogen,
since they're not at risk for this type of cancer. Hormone replacement
therapy can also cause side effects like nausea, bloating, breast
tenderness, and high blood pressure. Whether it's right for you
depends on how your risks for osteoporosis and heart disease compare
to your risk for cancer. Your doctor can help you judge. Women who
want to ease the symptoms of menopause may have hormone therapy
for only a few years. But those who are at risk for osteoporosis
may need it for the rest of their lives.
Alendronate This was the first nonhormonal drug approved
by the Food and Drug Administration for the prevention and treatment
of osteoporosis. Sold under the trade name Fosamax, it protects
bone by blocking the action of the bone-eating osteoclasts. You
take one tablet a day with a full glass of water, half an hour to
an hour before eating or taking any other medicine. The FDA urges
combining alendronate with a good diet, ample calcium and vitamin
D, and an exercise program.
Pro: Two large three-year studies showed alendronate was
safe and prevented losses in spinal and hip bones. Women in one
study lost a third less height and had half as many fractures as
women on placebos.
Con: For some, side effects include
nausea, stomach upset, and stomach pain. You may avoid some side
effects by staying upright for at least 30 minutes after taking
the pill. Long-term side effects, if any, are unknown.
Calcitonin nasal spray Calcitonin is a hormone that seems
to slow the action of bone-eating cells. In the past, it had to
be given in shots. The nasal spray-trade-named Miacalcin-provides
another choice.
Pro: Calcitonin is safe and has worked
well for millions of users as an injected drug. The spray has few
side effects.
Con: It doesn't build as much bone
as alendronate. And long-term use of any nasal spray may cause pain
or nosebleeds or inflame the inside of the nose.
SOME
WORDS YOU MAY HEAR
Bone density: measurement of how tightly a section of bone
is packed with cells.
Bone mass: amount of bone tissue in a bone, such as a hip
or vertebra.
Crush fracture: in osteoporosis, a fracture caused by one
bone pressing against another. Crush fractures in vertebrae may
cause the spine to curve, leading to the formation known as dowager's
hump.
Endometrium: inner layer of the uterus.
Estrogen: hormone produced by the ovaries. Amounts drop after
menopause. A shortage weakens bones and increases the risk of heart
disease.
Hormone replacement therapy: treatment used to bring the
amount of estrogen in a woman's body to the level it was before
menopause. Progesterone, another hormone produced by the ovaries,
is often also given in its synthetic form, progestin, with estrogen
to protect against cancer of the uterus.
Hot flashes: feelings of intense heat in the body caused
by a decrease in estrogen. The face and neck become red and blotches
appear on the chest, arms, and back. The most common symptoms of
menopause, these episodes last from a few moments to half an hour.
Hysterectomy: surgery to remove the uterus. Incontinence:
trouble controlling the flow of urine.
Kegel exercises: exercises to strengthen muscles around the
vagina, anus, and urethra. Oophorectomy: surgery to remove one or
both ovaries.
Osteoporosis: disease in which the bones become porous and
weak. Often comes on at menopause as a decline in estrogen slows
bone growth and repair.
Ovaries: pair of female organs in the pelvis on either side
of the uterus. They produce eggs and the hormones progesterone and
estrogen.
Perimenopause: the three to five years before and one year
after a woman's last period. Also called the climacteric.
Postmenopausal osteoporosis: bone loss that occurs after
menopause due to low estrogen levels.
Surgical menopause: abrupt stop of menstrual cycles and hormone
production when both ovaries are removed by surgery before a woman
reaches the age of natural menopause.
Weight-bearing exercise: exercise that works against gravity,
such as walking, climbing stairs, and weight lifting. These activities
help maintain and build bone strength. (Non-weight-bearing exercises
such as swimming and bicycling are less helpful for bones, though
good for overall health.)
SIGNS
TO WATCH OUT FOR
If you have long-term heavy bleeding, heavy bleeding between periods
or after sex, or any bleeding six months after your period stops,
see your doctor right away. These could be signs of uterine cancer.
Male
Menopause
The
term "male menopause" (also called andropause) is commonly used
to denote the hormonal, physiological, and biochemical changes that
take place in most men in middle age. It occurs generally between
the ages of 40 and 55, though it can occur as early as 35 or as
late as 65. These changes may affect all aspects of a man's life.
While in women, menopause occurs over a short period of time, the
andropause is a slower and sometimes imperceptible process.
Treatment
includes switching to a healthy diet, regular aerobic exercise and
health care visits, and reducing stress and worry. Smoking and excessive
drinking should be given up. Hormone replacement therapy for men
is currently at the research stage and should not be started without
close medical supervision. Hormone Replacement Therapy for Men Men
who are given replacement testoterone generally experience improvement
of mid-life symptoms. This improvement can manifest itself in a
sense of greater well-being and in higher energy levels and sex
drive. Testosterone can be administered in the form of pills, injections,
implants or skin patches. Before HRT is prescribed, men need a thorough
health check. This should include blood tests to give a hormone
profile and screening for any liver abnormalities. An ultrasound
study of the prostate gland should also be carried out to check
for the presence of cancer.
Symptoms
to look out for
Physical
Symptoms · reduced stamina · weight gain · loss of or thinning hair
· sleep disturbances · difficulty reading small print · reduced
sexual potency
Psychological
Symptoms · irritability · depression · loss of self-confidence ·
forgetfulness · reduced interest of sex
BLOOD
CHOLESTEROL-WHAT'S NORMAL?
TOTAL CHOLESTEROL
Normal: below 200 mg/dl.
High: above 240 mg/dl.
LOW-DENSITY LIPOPROTEIN (LDL)
Normal: below 130 mg/dl.
High: above 160 mg/dl.
HIGH-DENSITY LIPOPROTEIN (HDL)
Normal: above 35 mg/dl.
Best: 60 mg/dl
Bad cholesterol: For people of all ages and both sexes, risk for
artery disease rises as total cholesterol and LDL levels rise. The
higher your levels of these two, the higher your risk.
Good cholesterol: To guard against artery disease, your HDL level
should be at least 25 percent of your total cholesterol.
LATEST
DEVELOPMENTS
The FDA has recently approved raloxifene and risedronate, two new
drugs to treat and prevent osteoporosis. If your main concern is
thinning bones after menopause, they provide choices besides estrogen.
Raloxifene is sold under the trade name Evista. It works
to prevent and treat osteoporosis by blocking bone loss throughout
the body. It is also effective in building new bone and can decrease
the amount of harmful cholesterol (LDL) in the blood. Studies have
shown that after three years of using the drug, a woman's risk of
spine fractures is cut almost in half. Early studies have also suggested
that raloxifene may lower the risk of breast cancer. Side effects
are uncommon but can include hot flashes, leg cramps, and an increased
risk of blood clots.
Risedronate is sold under the trade name Actonel to prevent
and treat osteoporosis. Like alendronate, it stops bone loss, and
it increases bone density by blocking the action of bone-eating
cells called osteoclasts. Risedronate can reduce the risk of spine
fractures by up to 65 percent after just one year of treatment.
No serious side effects have been reported.
Data on homocysteine Scientists have long suspected that
a high level of homocysteine, an amino acid that occurs naturally
from the breakdown of protein in food, may damage arteries. But
until recently, its role in causing heart disease was unclear. Now
a growing number of studies show that too much homocysteine in your
blood can be as harmful to your heart as smoking or high cholesterol.
What's "too much?" A recent Harvard study found that subjects with
a homocysteine level of 15 micromoles or higher-in what has been
considered the "normal" range-had a heart attack risk three times
that of those with a lower level. One expert suggests that a level
higher than 9 micromoles places you at risk. The blood test for
homocysteine can provide an important early warning sign of trouble.
The test is simple and inexpensive, and more and more insurers are
now paying for it. Fortunately, if you do have a high level of homocysteine,
it's easy to bring it down to safer levels, unlike high cholesterol.
Taking a supplement with the B vitamins B-6, B-12, and folic acid
(folate) will help.
Germs and heart disease Recently, several studies have hinted
that a bacterium called Chlamydia pneumoniae, which can cause pneumonia
or cold-like symptoms, may also trigger some cases of heart disease.
People who've had heart attacks are more likely to be infected,
and the bug has been retrieved, alive and kicking, from fatty deposits
blocking arteries. Also, patients who have taken certain kinds of
antibiotics-tetracyclines and quinolones-used on everything from
ear infections to tonsillitis appear to be only one-third to one-half
as likely as others to have heart attacks. It's possible, researchers
say, that people who have taken these drugs unknowingly kill off
the artery-abusing bugs. Studies are under way now in the United
States, Canada, and Europe, to find out if certain antibiotics prevent
heart attacks.
Hormone replacement therapy Hormone replacement therapy (HRT)-either
estrogen alone or estrogen and progestin-is used by many women to
ease hot flashes and other symptoms of menopause, as well as to
prevent osteoporosis (brittle bones). Many researchers also believed
that HRT could help prevent heart disease. But new research suggests
that hormone therapy may not protect the heart nearly as well as
experts once thought. In one recent study, researchers found that
among women with heart disease, HRT did nothing to slow its progress.
(The study doesn't answer the question of whether HRT at menopause
can prevent heart disease.) Hormone therapy can also slightly increase
a woman's risk of breast and uterine cancer. If you're a women considering
HRT, be sure to talk with your doctor about your health risks. HRT
may make sense, even if more studies confirm that it doesn't lower
your risk for heart disease.
SHOULD
YOU TRY SOY?
Dozens of studies have shown that soy protein reduces cholesterol.
Now there's proof that natural estrogen-like substances in soy (called
phytoestrogens) may mimic the effects of your body's estrogen to
relieve the symptoms of menopause and slow down osteoporosis. They
may also cut your risk of certain cancers, such as breast cancer.
In countries where people eat soy at almost every meal, rates of
heart disease and many forms of cancer are low. But these countries
also have diets low in fat and high in green vegetables. The final
verdict on soy is still out. Still, it won't hurt you to include
some in your meals. You can pour soy milk on your cereal or into
hot drinks, and add low-fat tofu to your meals or soy protein powder
to drinks.
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