Newsletter "Your Health"
YOUR HEALTH. Edition 56, winter 2010
- Your nutrition questions answered
- Never ignore ED!
- Are you taking care of your skin barrier?
- Women, don’t ignore affairs of the heart
- IBD: maintenance medication vital
- Do you believe these myths about fever?
- An update on middle ear infection
- Recipe: Mini Peanut Butter Cookie Tarts
- Humour: Reflections on old age
- Humour: Chocoholics guide to a balanced diet
Your nutrition questions answered
Test your knowledge of nutrition on the following topics covered in recent issues of the Australian Healthy Food Guide.
Who should eat low-fat dairy foods?
Everyone over 2 years of age. Low-fat milk and cheese are less fattening and are better for weight watchers. However, they are also lower in ‘bad’ saturated fat which causes heart disease, so everyone in the family over 2 years should make the change.
Is raw sugar healthier than white sugar?
No. Raw and brown sugar sound healthier but both are simply white sugar with molasses added, so are actually more processed. All sugar is high in energy and low in nutrients, so less of all types is best.
Can you refreeze meat?
No. Meat should only ever be frozen once. After defrosting, don’t freeze it again, even after you cook it, as this can allow bacteria to multiply to dangerous levels.
Is cling wrap safe in the microwave?
Yes, if the pack says it is microwave-safe. However, only use it for cooking up to one minute – after that there is the risk of the plastic melting and going into the food. Always cover the container loosely with cling wrap so steam can escape.
Is the chicken breast the healthiest part?
The ‘white’ breast meat is the most popular cut of chicken. However, the ‘brown’ parts such as thighs and drumsticks, contain more good fats, vitamin A, iron and zinc and have a similar kilojoule count. Remember to always choose lean, skinless options.
Do you have to exercise to lose weight?
How much food you eat is more important than exercise in determining your weight. Although you can lose weight without it, exercise will help you see the results sooner. In any case, exercise is hugely beneficial for your health in so many other ways.
Do antioxidant supplements reduce cancer or heart risk? No. Recent research has again failed to show any benefit from antioxidant supplements such as vitamin C, vitamin E, selenium and beta-carotene in preventing cancer or heart disease. The best way to boost your antioxidant intake is still with food.
Do microwaves cause cancer?
A kitchen microwave in good condition, used correctly, is safe and there is no evidence that it causes cancer. In fact, a microwave is one of the healthiest ways to cook. Microwaved foods retain more nutrients than foods cooked by other methods.
Does sugar cause hyperactivity in kids?
No. Recent research has again confirmed that sugar does not cause hyperactivity in spite of what many parents think, even in kids with ADHD and others considered ‘sensitive’ to sugar.
www.healthyfoodguide.com.au
Never ignore ED!
Erectile dysfunction (ED or impotence) is a very common and important health issue. ED is present if you are unable to get or keep an erection that allows satisfactory intercourse.
ED should never be ignored whether you want to have sex or not. It is advisable to get a medical assessment early because ED:
- Gets more severe and harder to treat over time
- Can have a severe emotional impact on men and can disrupt relationships
- Can be an early warning of serious disorders such as diabetes or heart disease
Always see your GP first. Beware of clinics which may provide unsuitable services and unproven remedies, often at exorbitant prices.
Tablets effective for most men
Three tablets are approved in Australia, sildenafil, tadalafil and vardenafil (PDE5 inhibitors). They are effective in about 8 out of 10 men but don’t always work the first time. It can take up to 4-6 tries to have a good erection.
All are taken ‘on demand’ before sex and are only effective if the man is ‘turned on’.
Although similar, these tablets are different in how quickly they work, how long they last and how they should be taken. Ask your doctor which one might suit you best.
There is no clinical evidence that herbal products, such as Horny Goat Weed, work well for ED.
Beware of counterfeit drugs online
Buying cheap PDE5 inhibitors from online pharmacies is tempting. However, many people have been caught by fake tablets with the wrong ingredients, the wrong dose or no drug at all!
Counterfeit drugs are often made in unsanitary conditions with poor quality and safety control
To reduce your risk when buying online:
- Use reputable Australian websites only
- Avoid sites without a full postal address
- Avoid any site willing to sell prescription medicines without a prescription
- Avoid sites found in spam ads or emails
www.impotenceaustralia.com.au
www.andrologyaustralia.org
Are you taking care of your skin barrier?
Preserving the ‘skin barrier’ is the principal aim of skin care, especially for people with dry or sensitive skin. Damage to the skin barrier also contributes to a range of skin disorders including eczema and psoriasis.
The skin barrier is the thin, protective outer layer of skin. It can be visualised as a brick wall with layers of cells (the bricks) surrounded by fatty substances (cement). The bricks are swollen with water and held tight by the surrounding fats and other bonds between the cells.
A damaged barrier has shrunken, loose bricks and broken, crumbly cement. Cracks open up allowing germs and irritants to get in, causing inflammation, itching and scratching. Water escapes through the cracks leading to dry skin, especially in the cooler months.
How to care for your skin barrier
If you have dry, sensitive or damaged skin:
1. Avoid soaps and detergents as they strip the natural fats from the skin and reduce the skin’s acidity. Instead, use a soap-free emollient (moisturising) cleanser such as colloidal oatmeal-containing bar or liquid. Also use emollient-containing washes, shower or bath products and continue them long-term to keep the skin healthy and prevent relapse.
2. Avoid other triggers such as chlorine pools, wool or nylon clothes, scratching, hot baths.
3. Use emollients (moisturisers) regularly. A good emollient adds fats to the barrier layer, keeping it intact and helping it to retain water. Use a ‘leave-on’ emollient cream once or twice a day, especially after bathing. Useful ingredients in emollients are colloidal oatmeal, glycerol and urea. Some of the most effective preparations are more greasy and less popular but can be useful in more severe cases.
Emollients are safe and cheap. Find a range that suits you and use it long-term.
Women, don’t ignore affairs of the heart
Did you know that heart disease is the number one killer for Australian women? In fact, women are 4 times more likely to die from heart disease than breast cancer.
What is your ‘absolute risk’?
Your ‘absolute risk’ of cardiovascular disease (heart, stroke and blood vessel disease) can be estimated by looking at all your risk factors together. Your score indicates your chance of having a problem in the next 5 years. You can calculate your risk at www.cvdcheck.org.au.
The good news is that heart disease is largely preventable. You can reduce your risk by addressing these risk factors:
- Smoking
- High cholesterol
- Physical inactivity
- Diabetes
- High blood pressure
- Being overweight
- Depression and social isolation
Risk assessments should begin at age 45 or even earlier if you have a family history. Having a check-up with your GP is the first step.
The role of hormones
Women get heart disease later than men due to protection from the hormone oestrogen.
When women take oestrogen for menopause symptoms before age 60 it also appears to reduce the risk of heart disease. However, it may increase the risk if started after age 60.
The contraceptive Pill is usually safe for healthy young women. However, smokers on the Pill have a greatly increased risk of heart disease.
For more information about heart disease in women speak to your GP. You can also go to the Heart Foundation’s Go Red for Women site at www.goredforwomen.org.au or ring the Heart Foundation’s Helpline on 1300 36 27 87.
IBD: maintenance medication vital
Inflammatory bowel disease (IBD) is a term used to describe two conditions, ulcerative colitis and Crohn’s disease, both of which cause inflammation of the bowel.
The warning signs of IBD
IBD can occur at any age, but often begins between the ages of 15-30 years. Unfortunately, the diagnosis is often delayed as the symptoms of IBD are also caused by many other diseases. Symptoms include abdominal pain, diarrhoea, passing blood or mucus from the bowel, tiredness and weight loss.
Serious complications can occur in IBD, including bleeding and blockage of the bowel. Patients have an increased risk of bowel cancer, especially in ulcerative colitis.
Both conditions can also affect organs outside the bowel, such as the joints, skin and eyes.
The diagnosis of IBD is usually made by passing a flexible telescope into the back passage to examine the lower bowel (sigmoidoscopy) or whole colon (colonoscopy).
Keep taking your medication
A range of new and improved medicines is now available, so that the vast majority of people with IBD can lead full and normal lives.
Your doctor will choose a medicine based on which part of the bowel is affected, the severity of the disease and which condition you have.
Medication can be taken by mouth (tablets, granules), the back passage (enemas, suppositories and foam) or by injection.
Medication is used to treat flare-ups when you have symptoms. It is also taken when you are well (maintenance medication) to keep the disease under control and prevent relapse.
Maintenance medication reduces the risk of future deterioration, complications and surgery. It also lowers the risk of developing bowel cancer. Maintenance medication can now be taken once daily in some cases. Never stop it without first checking with your doctor.
www.gut.nsw.edu.au, www.crohnsandcolitis.com.au
Do you believe these myths about fever?
Fever makes parents anxious. However, fever is now known to be a good thing, and parental concerns are usually misplaced. Do you believe any of these myths?
Myth: Fever is bad for you
Fever is a symptom of an underlying illness, usually a viral infection and, in itself, is harmless. Fever from an infection will not cause brain damage or affect a child’s development.
Fever helps fight infection. It stimulates certain cells and chemicals which kill germs.
Fever is a warning that there may be a problem requiring treatment. Other signs such as rash, lethargy and poor feeding may also be present. Some infections such as meningitis or pneumonia can be serious and your doctor may need to check for them.
Myth: Treating fever prevents fits
About 1 in 25 children aged 6 months to 6 years of age have a seizure due to a fever. These fits are frightening to parents but are not harmful and do not cause brain damage. There is now a lot of evidence that lowering the temperature does not prevent seizures.
Myth: It is important to treat a fever
Fever is harmless and does not need to be treated just because it is there. In any case, the drugs used for fever (paracetamol and ibuprofen) have a very modest effect, if any.
However, a fever can make a child miserable, cause aching, headache, discomfort and lethargy. Medication, extra fluids and light clothing can help relieve these symptoms.
Myth: Alternating drugs is beneficial
Some parents are now using paracetamol and ibuprofen alternately or together. However, there is no evidence that this is more effective than using only one medicine.
There is also an increased risk of incorrect dosing and more side effects. Most doctors do not recommend this practice.
An update on middle ear infection
Almost all children have one or more middle ear infections (otitis media) before starting school. Middle ear infections are most common in the 6-24 month age group, especially in the cooler months.
Middle ear infection is an infection of the small space just behind the eardrum. Ear infections often occur 3-4 days after a head cold and can be due to viruses or bacteria.
The most common symptoms are earache and fever. Other complaints are pulling at the ear, being irritable, hearing problems, vomiting, diarrhoea or loss of appetite. Occasionally the eardrum will rupture, producing a discharge from the ear.
Most cases resolve within a few days, but in some cases a sticky fluid remains in the ear behind the eardrum, which can reduce hearing (glue ear). Untreated, this can impair speech development and learning.
How to prevent ear infections
Some proven prevention strategies are:
- Reduce exposure to cigarette smoke
- Stop dummies after 11 months
- Cut back attendance at day care or kindy
- Breastfeed 6-12 months if possible
- Flu and pneumococcal vaccination
- Antibiotics not usually needed
Most ear infections get better on their own and antibiotics are not usually needed, except in severe cases or for babies under 6 months. Antibiotics may be prescribed if the condition does not improve in 24-48 hours.
Give your child paracetamol to relieve pain. Local anaesthetic drops can give relief and a warm pack to the outer ear can be soothing.
A check-up one month later is usually advised to detect a persisting glue ear.
Mini Peanut Butter Cookie Tarts
An occasional indulgence allows you to stick more closely to a healthy eating plan at other times. However, the key is to limit your treats to small quantities and to try not to indulge too often, perhaps once or twice weekly. These low-fat, low-kilojoule tarts are perfect when you crave a chocolate hit!
MAKES 12. Prep: 10min, cook: 5min. Cost: 44 cents per serve.
Ingredients
- 12 low-fat chocolate chip cookies (such as Vive Lites)
- 1½ tablespoons light crunchy peanut butter
- 2 x 62g tubs diet chocolate mousse
- ½ x 30g Flake chocolate bar, crumbled
Method
Step 1. Preheat oven to 180°C. Place biscuits on a baking tray lined with baking paper. Bake for 5 minutes or until softened. Remove from oven. Press biscuits into the cups of a 12-cup mini-muffin tin. Stand for 5–10 minutes, until cooled and firm.
Step 2. Spread ½ teaspoon peanut butter over each cookie base. Place mousse in a small bowl and stir until smooth. Spoon or pipe mousse over peanut butter. Sprinkle with Flake.
Tip: Best made just before serving.
Per serve: 375kJ (90cal), total fat 4.4g, sat fat 2g, carbs 11g.
Source: Australian Healthy Food Guide
www.healthyfoodguide.com.au
Reflections on old age
Jacob, age 92, and Rebecca, age 89, have decided to marry. They go for a stroll to discuss the wedding and on the way they pass a chemist.
They go in and Jacob says to the pharmacist: “We’re about to get married. Do you sell heart medication?”
Pharmacist: “Of course we do.”
Jacob: “How about tablets for blood pressure and diabetes?”
Pharmacist: “All kinds.”
Jacob: “Pills for arthritis and dementia?”
Pharmacist: “Definitely.”
Jacob: “How about creams, liniments and suppositories?”
Pharmacist: “You bet!”
Jacob: “What about vitamins, sleeping tabs, pills for Parkinson’s disease?”
Pharmacist: “Absolutely, all types.”
Jacob: “Medicine for heartburn?”
Pharmacist: “We sure do.”
Jacob: “You sell wheelchairs, walkers and canes?”
Pharmacist: “All speeds and sizes.”
Jacob: “Adult incontinence pants?”
Pharmacist: “Sure.”
Jacob: “Great. We’d like to use this store for our wedding gift register...”
Chocoholics guide to a balanced diet
The 5 food groups:
1. Dark chocolate
2. Milk chocolate
3. White chocolate
4. Chocolate truffles
5. Chocolate fudge
