Staying Healthy Archive

In the journals

Two recent studies shined a new spotlight on how inflammatory foods and drinks can affect heart disease risk. One study, published Nov. 10, 2020, in the Journal of the American College of Cardiology, looked at the impact high- and low-inflammatory diets had among 210,000 people free of heart disease at the beginning of the study. High-inflammatory diets were defined as those with more red, processed, and organ meats; refined carbohydrates; and sweetened drinks. In contrast, anti-inflammatory diets emphasize leafy greens (kale, spinach), dark yellow and orange vegetables (yellow peppers, carrots), whole grains, fruits, tea, coffee, and moderate amounts of red wine.

Participants' eating habits were recorded every four years for up to 32 years. Those who followed a high-inflammatory diet ended up with a 38% higher risk of heart disease and a 28% higher risk of stroke than those who ate a low-inflammatory diet.

In the journals

People who are worried about statins because of possible side effects may experience what's called the "nocebo effect" when they try taking the drugs. This is the opposite of the placebo effect; with the nocebo effect, people who have negative expectations about medicine or a treatment experience harmful symptoms they otherwise wouldn't have.

Researchers recruited 60 people, average age 66, who had previously stopped statins after two weeks because of side effects. For one month each, they took 20 milligrams of atorvastatin (Lipitor), a placebo, or no pill. They then continued this monthly rotation for a year without knowing which pill was which.

Here's how to determine which is best for your needs.

Tai chi and yoga have many similarities. Both are gentle, low-intensity exercises that have been practiced for hundreds of years. Both are good for your mind and body (see "Tai chi and yoga benefits"). And both have been shown to be beneficial for older adults in particular. How do you choose one over the other? Several differences can influence your choice.

Ask the doctors

Q. Is it true that I should skip my annual flu shot if I'm allergic to eggs? If not, is it too late in the season to get one?

A. In the past, people with egg allergies were advised not to get the flu vaccine, but that advice no longer holds true. Most flu vaccines contain small amounts of egg proteins, which are introduced during the vaccine-manufacturing process. However, the CDC now advises that even people with egg allergies should receive the flu vaccine, because the risk of a severe allergic reaction is so small — only an estimated 1.31 vaccinations in every million.

Strengthening your core using plank exercises can help ease back pain. The plank position is essentially the high part of a push-up. People who can't hold this position can try a modified version by bending their knees and resting them on the ground. Build strength by practicing holding a plank for as long as you can, and then progressively working to hold it for longer each time.

Work with your body, not against it, for long-term weight maintenance.

For many people, their New Year's resolutions include some sort of weight-loss goal. However, while extra pounds often come off, evidence shows they rarely stay off. Among overweight or obese people who are able to lose 10% of their body weight, just one in six is able to maintain the weight loss for at least a year.

Experts say it's not surprising that weight loss rarely sticks, considering what they now know about how the body works. "Most people believe that obesity is caused by overeating, while we now recognize that the main driver of obesity is one or more disruptions in the body's normal regulation of the amount of fat we maintain," says Dr. Lee Kaplan, an associate professor of medicine at Harvard Medical School and director of the Obesity, Metabolism, and Nutrition Institute at Massachusetts General Hospital.

No matter what your age, you can improve your fitness.

If it's been a long time since you've exercised and you're feeling less than fit, you might think that it's too late to make a change. But you're wrong. You can improve your fitness at any age.

"The stories in this area are actually very dramatic. Even people 100 years old or older can build muscle strength," says Dr. Edward Phillips, assistant professor of physical medicine and rehabilitation at Harvard Medical School.

News briefs

Drinking coffee or green tea is associated with many health benefits, such as better cardiovascular health, lower inflammation levels, and a reduced risk for developing chronic disease. Now, a study published online Oct. 20, 2020, by BMJ Open Diabetes Research & Care suggests tea and coffee consumption are also linked to a reduced risk for early death among people with diabetes. Researchers evaluated the health and self-reported lifestyle habits — including diet — of about 5,000 people in Japan over five years. Compared with people who didn't drink any coffee or green tea, people who drank the most had much lower risks of premature death from any cause: about 40% lower for people who drank either two cups of coffee or four cups of tea per day; and 63% lower for people who drank both four cups of tea plus two cups of coffee per day. The study is only observational and doesn't prove that the drinks keep people alive longer. But we know coffee and tea contain powerful plant compounds with anti-inflammatory and antioxidant properties that are good for health.

Image: © taa22/Getty Images

News briefs

Getting enough vitamins through diet (or a multivitamin, if necessary) is one of the best ways to bolster your immune system. And you may wonder if vitamins can also ward off colds and other respiratory conditions. An observational study published Oct. 27, 2020, by BMJ Nutrition Prevention & Health offers encouraging news. Researchers evaluated the self-reported diet information of more than 6,000 British adults over eight years. People who reported the highest intakes of vitamins A and E from both diet and supplements, and high intake of vitamin D just from supplements, had the fewest complaints of respiratory illness, such as colds, asthma, and chronic obstructive pulmonary disease. The study doesn't prove that these vitamins prevented respiratory problems, but other studies have linked them to lower risks for respiratory disease. Vitamins are most effective when they come from diet. Good sources of vitamin A include liver; whole milk; cheese; carrots; and dark, leafy greens. Good sources of vitamin E include vegetable oils, nuts, and seeds. It's difficult to get enough vitamin D from food (such as fish or fortified milk), so taking 1,000 IU of vitamin D₃ provides some insurance.

Image: © o-che/Getty Images