Author Archives: stoneagedoc

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About stoneagedoc

Pediatric infectious diseases specialist, author and public speaker. After 35 years in clinical practice including 40 years in academic pediatrics I now share that experience in helping others to enjoy a long, healthy life without the burden of chronic disease.

Carvings January 1, 2025

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Happy New Year! Is this the year of the tipping point?

                I’m sure that many of you have read or at least have heard about Malcolm Gladwell’s The tipping point. From the Amazon description: The tipping point is that magic moment when an idea, trend, or social behavior crosses a threshold, tips, and spreads like wildfire. I’m encouraged by ONE DAY’S headlines from the Microsoft news site, sixteen in all by the time I stopped scrolling. Here are just a few.

            Nine worst foods for your cholesterol.

            Four foods linked to memory loss.

            Is ultraprocessed food causing colon cancer? New study suggests it’s possible.

            Eating these foods lowers dementia risk.

            There is a link between the meat you eat and a chronic disease.

            Cardiologists say these are the worst foods for your heart.

            Ten American favorites that other countries have outlawed.

            Eating processed meats raises type 2 diabetes risk.

            I hope that this plethora of dietary warnings reflects an awareness that the modern Western diet, not aging, is the direct cause of the leading causes of death, especially cardiovascular disease and cancer.

            Another book worth mentioning is the latest edition of The Blue Zones by Dan Buettner. This new version makes for pleasant reading because of its generous use of photographs that reinforce the text. The latter describes the planet’s longest-lived people, whose eating habits and lifestyles are sensible and practical. From Okinawa to Loma Linda, Costa Rica to Greece, Sardinia to Singapore, the commonality is clear: more plant foods, zero processed foods, lifelong physical activity and strong social relationships are the keys to a long, healthy life. What could be simpler?

            Another factor that will hopefully push us past the tipping point is economics. Type 2 diabetes, which was almost nonexistent a little more than a century ago and which is now among the leading causes of death, costs this country more than a third of a trillion dollars a year. Lurking in the political shadows are proposals to tax products containing refined grains and sugar, Draconian measures to be sure, but perhaps inevitable. The old adage, “If you want to get rid of something, tax it” may well apply.

            It will take at least a generation to reverse the unhealthy trends of the past century, but I feel that the tipping point is near.

Carvings December 15, 2024

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In the news

A deadly trend

          There have been several articles in the past couple of months about the rise in colon and rectal (colorectal) cancer among younger persons, even those in their thirties, actually doubling since the 90s. As a result of this trend, some medical authorities now recommend that screening for colorectal cancer should begin at the age of 45, or even earlier.

            The gold standard for the identification of colon cancer is a colonoscopy, not a trivial procedure but hardly a painful or risky one. Even the so-called “bowel prep”, which sometimes requires long sessions sitting on the commode, has become less onerous. New methods of non-invasive screening that identify blood and abnormal DNA in a stool sample are convenient and cost a fraction of that for a colonoscopy.

            I have read several media articles describing this worrisome trend, and those writers who point to diet blame junk or highly processed food. This is probably one cause but more important, I believe, is what is not in the diet: plant food. Everyone is aware that the fiber in fruits and vegetables promotes bowel activity but few understand why that matters. Simply put, when fecal material that may contain cancer-causing substances (carcinogens) stays in prolonged contact with the lining of the colon it may initiate DNA damage that leads to cancer. But there is another factor. Plant foods contain salicylates, one form of which is aspirin. The inflammation-reducing effect of aspirin/salicylates is obvious; we have used it for centuries to reduce the inflammation of infection and injury. Such inflammation promotes cancer, and it may explain why vegans are at lower risk of colorectal cancer than consumers of the Standard American Diet (SAD).

            Young persons are notoriously lax in their intake of fruits and vegetables. The average teenager eats less than one serving per day – a documented 0.9 servings – instead of the recommended ten, thus losing out on the myriad of nutrients such as vitamins, minerals and phytonutrients that our bodies have evolved to require.

            We can seriously slow down this cancer surge by making some simple dietary changes, educating people about the nature of the disease and promoting early screening. Is that asking too much?

Lifestyle

Pizza – the good, the bad and the ugly

            Would it surprise you to learn that I consider pizza a health food? With caveats, of course.

            First – the good. The toppings make all the difference. The crust, usually made of refined flour, is not a great source of nutrients but the (usually) most common topping is tomato sauce, sometimes with chunks of tomato as well. Cooking tomato enhances the absorption of lycopene, a carotene, and some studies have shown that it reduces the risk of cardiovascular disease and prostate cancer.

            Other nutritious toppings include bell pepper, which is rich in antioxidants, and onions, which are also rich in antioxidants and may be helpful in preventing cancer. Mushrooms are a good source of vitamin D and are known to improve immune function, possibly because of the vitamin D content and numerous phytonutrients. Olives are a Mediterranean staple for a good reason. They are rich in monounsaturated fats and vitamin E; the latter is associated with a documented reduced risk of osteoporosis. Eggplant, very much underappreciated, is rich in vitamins and antioxidants. Pineapple is a newcomer to the pizza world but it is rich in fiber. And of course, there is garlic, whose cardiovascular and anticancer benefits have been studied for decades.

            The bad: cheese (Sorry!) The amount of cheese on a single slice of American pizza would be enough for a Mediterranean family of four for a couple of days, because they use it only as a garnish, not as a main meal ingredient. You’ll find a standard serving of cheese in only two slices, with plenty of saturated fat. And if you’ve wondered why you’re so thirsty after eating pizza it’s because of the salt. A single slice of pizza contains more than 500 milligrams of sodium, so two slices (without the sausage or pepperoni) will provide you with nearly half of the recommended dietary allowance. Is it any wonder why more than half of Americans have high blood pressure?

            Pizza without cheese?? No way! But if you ask for half the usual amount of cheese, you’ll still enjoy the full flavor of America’s favorite comfort food, and if you ask for a “no cheese pizza” you’ll certainly confuse your server but you’ll still enjoy it if you add all those other veggie toppings.

            The ugly: sausage and pepperoni. These processed meat products have been classified by the World Health Organization as a Group 1 carcinogen, and strongly associated with cancer of the stomach and colon. Their high concentration of nitrites and nitrates has the European Union pushing for their reduction in food products.

            Putting pizza in perspective. As mentioned above, the toppings make all the difference. Ask for lots of the good, less of the bad, and none of the ugly.

            And here’s a bonus for readers in San Diego’s North County: Jay’s Gourmet Restaurant in Carlsbad (at the intersection of Carlsbad Village Drive and Carlsbad Boulevard), has the best pizza in town: seafood pizza loaded with fish, scallops, mussels, calamari and clams. All excellent sources of lean protein and omga-3 fatty acids. You’ll never again miss the pepperoni.

Carvings December 1, 2024

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In the news

            The outbreak of the week – what’s going on?

            Ground beef, onions, sprouts, carrots, cantaloupe, eggs – is anything safe? The short answer is “No.” Any food product can be contaminated with bacteria such as E. coli, Salmonella and Listeria – they are simply part of our environment. The good news is that we can avoid becoming ill from these organisms by taking a few simple steps.

            It’s a fact of life that most of the animals that we depend on for food are swarming with bacteria, most of which are harmless but some of which can be deadly, especially for the very young, the very old, and those with medical conditions that weaken their immune systems. Depending on the local circumstances, about 40 percent of chickens are contaminated with Salmonella bacteria; for beef it’s a similar percentage that is contaminated with E. coli. Listeria bacteria, which are especially dangerous for pregnant women and small infants, contaminate a wide variety of plant foods.

            Thorough cooking provides the best defense against contaminated chicken, beef or shellfish. As much as you might enjoy steak tartare or raw oysters, those foods carry some risk. So do bean sprouts, which are often served raw on salads or sandwiches. If you serve bean sprouts at home, make sure that they’re fresh, keep them refrigerated and cook them thoroughly.

            All fruits should be washed thoroughly as soon as you bring them home from the market or fruit stand. I always use soap and ignore the questionable advice of some nutritionists who warn us about the chemicals in soap. Bah! Just be sure that you rinse them thoroughly. Be particularly assiduous about cantaloupe – that rough skin makes it hard to remove bad bacteria. The knife with which you cut melons or other fruit can carry bacteria into it.

            Buying pre-cut fruit is not a great idea. Aside from the possibility that the preparers might not follow good hygiene practices, if it has been sitting in the cooler for several hours that allows bacteria to grow and gather in greater numbers. The “convenience” isn’t worth the risk.

            About 45 million Americans become ill from contaminated food each year. You can avoid being one of them.

Lifestyle

            What to do about leg cramps?

            Almost everyone gets leg cramps, usually in the calf. They have a myriad of causes and there is no simple way to prevent them or to provide immediate relief, but there are some things to consider.

            If you get leg cramps frequently, several times a month, or if muscles in other parts of the body cramp up, that’s an indication for a thorough medical exam. If there is local swelling, or the pain is persistent, don’t delay. I have consistently recommended that everyone should have a thorough physical exam and basic blood tests every year, especially after the age of 40, because conditions such as high blood pressure, kidney disease and diabetes show no symptoms until significant damage has occurred.

Dehydration is a common but subtle condition, especially among seniors, and it may be the cause of leg cramps. Be sure to have at least one glass of water between dinner and bedtime. (Yes, I know – that probably means at least one visit to the bathroom at night but it’s a small price to pay.)

As soon as you feel a cramp starting, get up immediately, stretch the calf by leaning forward flat-footed or by pulling your toes toward you, or by massaging the calf. Sometimes chewing on one or two Tums tablets will relieve the cramp almost immediately, so have a bottle of Tums handy if that seems to have worked for you. Standing on a cold tile floor may also help; sometimes walking around provides relief.

A variety of vitamin and mineral inadequacies have been blamed for leg cramps but there is no nutrient that seems to work consistently. The Standard American Diet (SAD!) is so poor that even the American Medical Association advocates a multivitamin/multimineral supplement for everyone. Whole grains, fruits and vegetables, especially leafy greens, should be part of everyone’s daily diet.

If you have had good results with anything that I have not mentioned here, feel free to share your experience with me at drphilg@cox.net.

Carvings November 1, 2024

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In the news

The resurgence of tuberculosis. Should we worry?

            During the 19th century tuberculosis (TB) was the leading cause of death throughout the world. Three of my own grandparents died of the disease and the fourth undoubtedly had it, as did many, if not most of the population of that era. 

            Although the bacterium responsible for TB can invade any part of the body, it usually affects the lungs, producing a chronic cough that allows it to spread continually to others, especially in crowded conditions. In healthy persons who become infected, only 5-10% will develop actual disease. Most infected persons recover naturally but the organism commonly finds sanctuary in the lungs, staying viable, and breaking free when the host’s immune system falters because of age, poor nutrition, HIV infection, chemotherapy or a variety of other factors.

Tuberculosis is a disease of the poor, as evidenced by the huge number of cases in Africa and Asia. Fewer than 20,000 cases occur annually in the United States and the majority of these victims were born outside of this country. Now that the COVID pandemic has subsided TB has regained its place as the leading infectious cause of death worldwide.

Why are so many health authorities concerned? A major source of anxiety is the fact that in developing countries the uncontrolled use of anti-tuberculosis drugs has led to strains that are resistant to nearly all currently available antibiotics. Millions of persons cross our borders each year as visitors, students, documented workers and those who arrive without permission, most of whom come from countries where tuberculosis is present in at least a quarter of the population.

Persons born in this country are at low risk of infection and even lower risk of illness. The classic hallmarks of the disease are persistent cough, fever, nightsweats, weight loss and bloody sputum. Disease can occur with milder symptoms, and all persons who work in the healthcare field, or with children or the elderly, should receive a tuberculosis skin test every year. 

Lifestyle

Cold season is here. Do supplements help you to avoid them or shorten them?

            It’s likely that you will endure one or two colds this winter. For those of you who are old enough to be on Medicare it should be a little consolation that your decades of encounters with a variety of cold viruses have left you with some degree of immunity, and if we take steps to maintain our immune system and overall health, we are far less likely to experience as many colds as our grand- and great-grandchildren.

            There are many supplements that have been touted over the years as cold preventatives or modifiers, including vitamin C, elderberry, zinc, garlic, echinacea, etc. That there are so many should be a clue that there is no magic bullet among them. Many studies have been poorly done but their “results” have found enthusiastic audiences notwithstanding. On the other hand, some quality studies have found value from certain supplements but none has been very significant. Shortening cold symptoms for half a day may be statistically accurate but practically useless. On the other hand real benefit has been found when persons are deficient in the supplement in question, e.g. zinc, vitamin C, vitamin D.

            The best cold preventative is a healthy diet, rich in antioxidants, plenty of fruits and vegetables, whole grains and omega-3 fish oil.

            And a little red wine, of course.

Carvings October 15, 2024

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In the news

Don’t trust the COVID vaccine? Okay, but don’t let that keep you from getting the vaccines you need.

            A University of Pennsylvania study describes three major misconceptions that Americans hold about the COVID vaccine:

            COVID vaccines have contributed to thousands of deaths.

            Getting COVID is less risky than getting the COVID vaccine.

            COVID vaccines will change your DNA.

            Although these beliefs are incorrect, they carry strong emotional weight with lots of people, so I won’t bother to address them further. However, beliefs such as this and the vile theory that the MMR vaccine causes autism have dissuaded many parents from giving their children basic childhood vaccines, and kept adults from getting the vaccines they need to prevent death or serious illness.

            Hundreds of cases of measles and thousands of cases of pertussis (whooping cough) have occurred in the past few years because of poor compliance with childhood vaccination guidelines. I have a deep fear that it’s only a matter of time before we begin to see two diseases that I saw many times in my early, pre-vaccine pediatric career – Hemophilus influenzae meningitis and epiglottitis. The latter is a swiftly moving, often deadly infection.

            Some adults are reluctant to get two vaccines that are intended for them, the pneumococcal and shingles vaccines. The former prevents what was once a common cause of pneumonia, especially among the elderly, and I have seen the consequences of shingles – blindness and near-constant, severe pain.

            I addressed the influenza vaccine in earlier posts. I remind you that the flu season is underway and the virus is circulating in San Diego. Be warned.

Lifestyle

            In the course of grocery shopping at Albertson’s and Walmart last week I again had to run the gauntlet of cookies and cakes, augmented by Halloween sweets, cleverly positioned to greet shoppers as they enter the store. A reminder that much of the American diet is obesogenic and diabetogenic. With the holiday season little more than a month away it’s time to strengthen our mindset to avoid, or at least limit, the foods that provide us with energy and nothing else. I’d like to share a couple of steps that I have taken to bolster that resolve.

            At a banquet a couple of days ago the table was set with a healthy-looking salad, alongside which was a scrumptious-looking chocolate dessert – a genuine work of art. Knowing that I won’t always be able to resist the temptation in the coming weeks, I gave my resolve a kick-start by leaving it alone.

            Today’s lunch at the old folks’ home in which I reside included a seafood club sandwich. I asked them to leave out the bacon. I do have to admit that I missed it!

            Caring friends will soon stop by with plates and boxes of Christmas cookies, etc. It’s OK to have a taste and to toss the rest in the trash a week later. (Wow! Did Phil really say that?) Better there than on your waistline.

            Go ahead and have as much as you want at Thanksgiving. After all, it is a Feast Day!

            I hope that this short list will have given you some ideas as we enter our overly tempting holiday season. But it’s okay to enjoy some of these treats that only come along once a year. (Note the word “some” in that last sentence.)

Carvings October 1, 2024

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In the News

The flu season begins today

          Today marks the official start of the influenza season and this post is a reminder that it should be a top priority for everyone, especially those of us who are old enough to be on Medicare.

From a prior post: The influenza vaccines that have been developed over the last half-century are far from perfect, but to quote an old saw: “The perfect is the enemy of the good.” Some vaccines have low efficiency, perhaps about 25 percent, but some are much better and it will take a few months before we know how effective the latest version is. As I have noted numerous times over the past several decades, the flu vaccine might not keep you from getting that disease but the evidence has been consistent that it will keep you out of the hospital, and from dying. Remember that influenza weakens the immune system, which is why nearly all influenza-related deaths are not due to the virus itself but to secondary bacterial invaders, many of which are now resistant to almost all antibiotics. The problem of antibiotic-resistant bacteria continues to worsen and many of these are circulating in hospitals.

           Another benefit: a nine-year study involving more than four million adults showed that the influenza vaccine reduced the incidence of all forms of stroke by about 25 percent. Previous research indicated that there is a similar reduction in heart attacks in vaccinees. Conversely, there is a significantly greater risk of heart attack and stroke following natural influenza virus infection.

            As of this week there is almost no influenza activity in the U.S., but you should plan on getting the vaccine no later than the end of October. It remains effective for about six months, which will take you through the end of the flu season in the Spring.

Lifestyle

Vitamin C deficiency versus inadequacy

            If your car runs out of gas (deficiency) it stops. If you fill the tank with poor quality gas it will sputter and barely make it up a steep grade (inadequacy). A publication in the journal Nutrients revealed that the same concept applies to vitamin C.

            Scurvy is a debilitating and often fatal disease caused by an absolute deficiency of vitamin C and was the scourge of seafarers until a British naval physician convinced the admiralty to provision its ships with fruit, especially citrus (hence “limeys”, a term describing British sailors). The Nutrients article notes that persons with inadequate levels of vitamin C are 2.3 times more likely to suffer from coronary artery disease than those with normal levels.

            During the recent pandemic it was noted that severe, sometimes fatal infections were associated with “vitamin C deficiency”. (Note: even researchers misuse the term “deficiency” when they really mean “inadequacy”, as embarrassingly noted in the article.)

            Vitamin C is a critical nutrient that helps to control inflammation, which is a driver not only of heart disease, but also of cancer, stroke and osteoporosis, among other maladies. Further, it is necessary for the proper maintenance of connective tissue, the element that literally holds our cells and tissues together. When it fails the result is bleeding in the gums and other tissues, tooth loss, neurologic disorders, weakness and death – the hallmarks of scurvy.

            It’s well-known that organized medicine, with a few exceptions, claims that vitamin supplementation is foolish. Yet a report from the University of Colorado points to the occurrence of frank scurvy among children, most of whom have poor eating habits. Those researchers also observe that the nutrient value of today’s mega-farmed plant foods is considerably lower in vitamins, minerals and protein than those grown 75 years ago.

The lesson: vitamin deficiencies are not common but vitamin inadequacies are. Even the American Medical Association, in a pair of landmark publications in 2002, (Journal of the American Medical Association June 19, 2002, Vol. 287, No. 23, P. 3127) urged that everyone should take a multivitamin/multimineral every day, a position completely opposite that of earlier recommendations and sadly still espoused by some physicians today.

Carvings September 1, 2024

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In the news

Salmonella with a twist

            A couple of times over past several years I have written about the spread of Salmonella bacteria, which cause simple diarrhea in most people but that can be fatal in small children, elderly persons and those with compromised immune systems. A large number of outbreaks as well as random cases have been associated with those little three-inch novelty turtles that kids love to fondle and kiss. Interstate shipment of these critters has been banned for decades but now there are some new players in the game: bearded dragons.

            Exotic pets are nothing new. I remember having a horned toad, for which I traded a neckerchief slide at a national Boy Scout jamboree about 75 years ago. Unfortunately, or perhaps fortunately, the poor thing died before I got back home. It was also too ugly to kiss, which might have spared me a bout of abdominal cramps and diarrhea.

            A very high percentage of reptiles and amphibians regularly have various species of Salmonella in their droppings. So do birds, which are evolutionarily related to reptiles. Their aquariums, terrariums, cages and pens are coated with a layer of Salmonella, even if those items appear to be clean.

            Toddlers should be kept away from all these animals. CDC guidelines recommend that anyone touching them (the animals, not the toddlers) should wash their hands thoroughly with soap and water before touching anything else. That’s good advice, but better advice is to not have these kinds of pets in the home in the first place.

Lifestyle

To veg or not to veg

            A diet that consists almost entirely of plant foods is overwhelmingly more healthful than one that contains lots of meat, but all vegetarian diets are not the same. That is especially true when young people, who are not inclined to seek the advice of their elders, decide to  “go vegan” , a choice that may leave them with serious deficiencies.

            A purely vegan diet is likely to be deficient in two major nutrients: protein and vitamin B12. It takes careful menu planning to avoid protein deficiency and strict vegans must take a vitamin B12 supplement in order to avoid pernicious anemia and permanent damage to the nervous system. Vitamin B12 is found only in foods of animal origin and swallowing an occasional bug with your salad won’t get the job done.

            A strict vegan diet may lead to fractures, including a more than two-fold increased risk of hip fracture. The problem may be related to a deficiency of certain amino acids, even in the face of a normal total protein intake. It has been noted in a study from Europe that 16.5% of vegan men and 8.1% of vegan women had a diet that was deficient in protein.

            For those who are determined to avoid red meat, several servings a week of fowl, seafood and eggs will provide all the amino acids necessary for maintaining good health. If these sources of protein are not acceptable, be sure to get the advice of a nutritionist.

Carvings August 1, 2024

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In the news

Tattoos in the news

            When I was a kid one of the circus side show attractions was the tattooed lady. I think that I saw her great-grand-daughter at my local gym a few days ago. Her entire back, shoulders and arms were covered with rather attractive pieces of art. I only saw the front from a distance, not wanting to be a voyeur, but it seemed to follow the same pattern.

            Humans have been inking, scarifying and piercing their bodies since way back in prehistory. Egyptian mummies and at least one ancient Italian who died about 5,000 years ago had multiple tattoos that were made using soot. Modern tattoo artists have a much greater array of pigments and that is what’s making the news. Among the thousands of dyes used by tattooists there are some that are known to cause cancer. Until a little more than a decade ago there were few reports of cancer arising within tattooed skin but as the number of persons acquiring tattoos has mushroomed, more are coming to light.

            Swedish researchers recently reported that having a tattoo increased the risk of lymphoma by about 21 percent. Since this was an observational study critics were quick to point out that it did not necessarily prove that an association exists. That is correct, but the fact that the number of persons sporting tattoos has increased by approximately 50 percent in less than a generation would indicate that more studies such as this are necessary. Further, the sheer size of today’s tattoos is remarkable, as anyone who has lately visited a gym or beach can attest.

            Stringent regulations have limited the spread via tattoo of infectious diseases such as hepatitis B and C, and a few of lesser severity. Fortunately, a literature search has not revealed any cases of HIV acquired via tattoo, but we need to be on guard for an increase in previously reported cancers such as squamous cell and basal cell carcinomas, and malignant melanoma. Anyone contemplating getting a tattoo might want to put that project on hold.

Lifestyle

Slowing down a cause of blindness

            Age-Related Macular Degeneration (AMD) is the leading cause of blindness in the senior population. Its cause is unknown but there are some nutritional steps that everyone can take to slow its advance. It shouldn’t be any surprise that these factors also benefit other systems, such as the skeleton, the immune system and the heart.

            In one study, eating fatty fish only once a week lowered the incidence by as much as fifty percent, and a daily intake of 300 mg. of omega-3 fats in fish oil can increase that to seventy percent. Even in persons who already have been diagnosed with the condition, supplements containing vitamins A (in the form of beta carotene), B, C, D and E can lower the risk of progression by 13 to 40 percent. Supplementing with lutein and zeaxanthin have shown consistently positive results. Although these are available in supplement form, they are also found in dark leafy greens, broccoli, and carrots, all of which should  be in everyone’s diet several times a week. .

            The role of nutrition in the incidence and the progression of AMD continues to be highly controversial, partly because it is a complex disease in which factors such as obesity and hypertension, both of which affect nearly half the population, play a role. But maintaining a high intake of the nutrients listed above can do no harm, and in persons with a genetic disposition to AMD, they could make a significant difference.

Carvings July 15, 2024

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In the news

Increasing rates of colon cancer in young persons

          In less than a generation – from the year 2000 to 2023 – the incidence of colon cancer in persons below the age of 40 has doubled or tripled in some parts of the world. Colon cancer is one of the most common forms of cancer, not far behind number one, lung cancer. Three main causes of this increase have been emerging in the past few years: increased sugar consumption, low intake of fiber, and taurine, an ingredient in energy drinks. All three are associated with disruption of the good germs that inhabit the large intestine, the site of colon cancer.

            A diet that is high in sugar and low in fiber tends to promote the growth of organisms that are linked to increased inflammation, a factor that increases the formation of cancer cells, and in addition increases the risk of heart disease, stroke, diabetes and osteoporosis. Younger persons have a high intake of energy drinks that contain taurine, an ingredient that further promotes the growth of bacteria that promote inflammation. Young persons also have an abysmally low intake of fiber. Instead of the recommended 10 servings a day of fiber-rich plant foods, the average teenager gets less than ONE serving a day, most likely to be iceberg lettuce, a nearly worthless “vegetable.”

            About half of the adolescent population consumes one or more energy drinks every day. This does not bode well for the health of our population by mid-century.

Lifestyle

Are you a food label reader? Two reasons why you should be.

            Some food manufacturers deliberately mislead buyers and they have government’s permission to do so. Perhaps the most egregious example is the deceptive listing of “sugar” to make it look like there’s not as much of it in that product as you might think.

            Food manufacturers are required to list ingredients in order of weight and if they listed the amount of sugar in many foods you might put them back on the shelf. So if they are allowed to list every different type of sugar in pastry, for example, each ingredient would be farther down the list and thus appear to be less detrimental to your health. For example, the nutrient label on a popular supermarket’s almond bear claw coffee cake contains the following TEN different kinds of sugar, each listed separately: sugar, almond paste (which contains sugar), corn syrup, fructose, dextrose (also known as glucose), sucrose, invert sugar (a mixture of glucose and fructose), cornstarch (which breaks down into sugar), maltodextrin and high-fructose corn syrup. Some manufacturers even list glucose and dextrose as separate entities, even though they are one and the same. Except for the relatively small amounts of fructose and glucose found in fruit, none of the other forms were part of the human diet until a couple of hundred years ago. Today the average American takes in approximately one pound of sugar a week – 57 pounds a year. Is it any wonder that more than 80 percent of Americans are either overweight or obese?

            When you pick up a loaf of bread you might think that anything with a brown color is more healthy than white bread. Not necessarily, unless whole wheat or whole grain flour is the only ingredient. The term enriched flour means white flour and some breads have both, suggesting a healthy choice, and there might be much more white flour than brown. On the other hand, the brown color might be due to the addition of molasses, caramel, coffee or cocoa.

            Learn to read labels. It’s not rocket science!

Carvings July 1, 2024

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Too old? Not!

            My fitness center is a busy place. That’s good. I’m delighted to see scores of people working out regularly, most of whom appear to be in their twenties or thirties. The bad news: most of them appear to be in their twenties or thirties. It shouldn’t be that way. Considering that a) the chronic non-infectious diseases that lead to roughly 90 percent of deaths in the U.S. mostly affect persons of retirement age, b) regular exercise can postpone, modify or even eliminate the ten leading causes of death and c) that retired folks by definition have lots of time on their hands, they should vastly outnumber the kids.

            Since moving to an old folks’ home, euphemistically called a senior facility, I am dismayed that the fitness center here, literally across the hall from my apartment, stands empty almost all the time. I do not exaggerate when I note that in the past eight months since my arrival, I have not seen it in use more than ten times. (Disclosure: I never use it either because I prefer the fitness center about a mile away, where the equipment and the scenery are much better.)

            The average American gains about one pound a year between graduation from college and enrolling in Medicare. A pound isn’t much but that comes to about 30 pounds by age 65, and that’s where most Americans are; more than 80 percent of us are either overweight or obese.

            Exercise, of course, is only half the story. Most of us just eat more than we need to. But regular exercise offers more benefits than simply keeping our weight in the normal range. The immune system gets a boost not only from exercise itself, but as body weight increases, immune function decreases. Nowhere was this more clearly shown than in the recent pandemic, where the vast majority of deaths occurred in persons who were obese, diabetic, hypertensive and afflicted with coronary artery disease. Age is clearly not the problem. More than a score of centenarians survived COVID-19.

            Age is no excuse to avoid exercise and being physically active, and the Senior Olympics offer us wonderful examples. For instance, in recent years, an 85-year-old took first place in the pole vault. An 86-year-old won the triple jump and the long jump and took third in the 100- and 200-meter dash. A 97-year-old with osteoporosis won the 1500-meter run. My hero is Ruth Frith, whose shot put went 13 feet, 4 inches when she was 100 years old!

            One of my personal heroes is a friend who celebrated his 81st  birthday by doing 81 push-ups!

            The bottom line: no one is too old to exercise.