Fennel may ease colic in some infants

Posted on: Saturday, January 17, 2004

PRESCRIPTIONS
Fennel may ease colic in some infants

By Amy Tousman RD

Q. Is fennel an effective treatment for colic?

A. Fennel may be beneficial in treating colic for some infants. It has a long history of use in Europe, China, and India for this condition, but was not studied here until recently.

According to the American Academy of Pediatrics, "colic is a condition in which an infant cries inconsolably, often screaming. The infant extends or pulls up his legs and passes gas. The baby's stomach may stick out.

"The crying spells can occur at any time, but often seem worse from 6 p.m. to midnight. Crying may occur up to three hours per day. Colic often starts at 2-4 weeks of age and ends around 3 months of age.

"There is not a definite explanation to why this happens. Most often colic means the child is unusually sensitive to stimulation. Sometimes in breast-feeding babies, colic is a sign of sensitivity to a food in the mother's diet. The discomfort is only rarely caused by sensitivity to milk protein in formula."

A study reported in the September 2003 issue of the journal Alternative Therapies found that fennel eliminated or reduced the intensity of inconsolable crying and irritability of some babies. In this study, 125 infants with colic were randomly assigned to receive 5 to 20 ml of a 0.1 percent fennel seed oil emulsion or placebo up to four times a day for one week.

Colic was eliminated in 65 percent of the infants in the fennel treatment group, compared to improvements in 24 percent in the placebo group. No adverse side-effects were reported.

In the past, fennel has been shown to reduce intestinal spasms and to help expel gas. This may be why it may help relieve colic.

The only other medicine known to help colic is Bentyl, but approximately 5 percent of infants treated with this medicine develop serious side-effects. These include breathing difficulties, seizures, dizziness, coma, and even death. This is why physicians rarely prescribe this medication for infants.

When given as a diluted tea, fennel seems to be a safe and effective treatment for colic. Do not use "fennel honey" for infants, as honey is dangerous for infants.

If the usual treatments for colic do not work for your baby, fennel may be worth a try.

Amy Tousman is a registered dietitian. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; or to islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.

Fats, copper combo linked to age-related cognitive decline

Posted on: Thursday, September 7, 2006

PRESCRIPTIONS
Fats, copper combo linked to age-related cognitive decline

By Amy Tousman RD, CDE

Q. What role do fats and copper play in age-related memory problems?

A.  Problems with memory, reasoning, and learning abilities known as cognitive decline, are common as we age.  A high saturated fat and copper rich diet may increase the risk of cognitive decline in older adults.  This is the news from a study published in the August issue of the Archives of Neurology.

Researchers at Rush University Medical Center in Chicago studied 3,718 people 65 and older. Each participant's cognitive abilities were tested at the start of the study and again three years and six years later. Participants also provided information about their eating habits and consumption of vitamin/mineral supplements containing copper.

Among the 604 individuals with the highest intake of saturated and trans fats, cognitive function deteriorated more rapidly with higher copper consumption. The impact on cognitive function was equivalent to adding 19 years to these participants' age.

It didn't matter whether the copper came from vitamin supplements or food. Copper wasn't harmful in people who didn't eat a high saturated fat diet. It was the combination of the two that hastened cognitive decline.

Foods with high copper levels include liver, shellfish, shiitake mushrooms, sunflower seeds and chocolate. Rather than avoiding copper, it would be prudent to decrease saturated and trans fats. Further research is needed confirming these results in other populations.

Previous research showed increased risk for Alzheimer's disease and cognitive decline in individuals with high saturated and trans fat intakes. Health experts already advise decreasing these types of fats to improve heart health. It's not surprising that foods that affect blood vessels of the heart also affect blood vessels of the brain.

Copper's role was uncovered by accident. In a study of rabbits with high cholesterol, those who drank water with trace amounts of copper had a faster decline in memory than rabbits that drank water without copper.

Saturated and trans fats are found in meats, chicken skin, pastries, and many deep fried restaurant foods.

You may also be able to slow age-related cognitive decline by controlling blood pressure, exercising, increasing fish intake and eating foods rich in B vitamins — folic acid, B6 and B12. Intellectual and artistic pursuits such as reading, doing crossword puzzles or playing an instrument are also beneficial.

Amy Tousman is a registered dietitian and certified diabetes educator with Nutrition Unlimited in Kailua.  Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; or to islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.

Eat less, avoid portion distortion

Posted on: Saturday, February 7, 2004

PRESCRIPTIONS
Eat less, avoid portion distortion

By Amy Tousman RD

Q.With so many people trying to lose weight, why are restaurant portions and bags of snack foods so large?

A. Overproduction of ingredients used for making snack foods, burgers, fries and sodas makes these foods inexpensive.

The January 2004 issue of Consumer Reports magazine reported that the glut of cheap, high-calorie food is partially financed by our tax dollars.

Approximately $20 billion of our taxes are spent on farm subsidies for rice, soybeans, sugar, wheat and corn. These crops are used in many snack foods, sodas and fast foods. Meanwhile, no subsidy program exists for fruits and vegetables.

Farm subsidies originally were designed to keep prices reasonable for farm products. Farmers were paid not to overproduce crops. Nowadays farmers are paid for all subsidized crops grown. If the market price drops, government subsidy payments make up the difference. With a guaranteed price for their products, farmers produce as much as they can. Oversupply keeps prices low.

Restaurants and snack-food manufacturers have increased profits by charging just pennies more for a substantially larger sized portion. Food accounts for only 20 percent of restaurant costs. Labor and overhead costs stay the same regardless of portion size.

Corn is often used to produce cheap, high-calorie foods. Corn chips, tacos and the oil that goes into deep-fat fryers are made from corn. Corn is fed to cattle and chickens, and their meat supplies the fast food industry.

Corn is also in the high-fructose corn syrup used to sweeten soft drinks.

Cheap prices have helped increase soft drink consumption. Sodas were sold in six-ounce bottles in the 1950s. Most of today's bottles hold 20 ounces. According to the label, there are two servings in this size bottle. The whole bottle contains 16 teaspoons of sugar.

To help avoid portion distortion:

• Order the child's size, mini plate or smallest available portion. Thirty years ago, these amounts were often considered the "regular" size.
• Order salads with meals. This helps you control your consumption of meat, rice or fries.
• If portions are large, bring home half for tomorrow's lunch.
• Limit sugared sodas, juice drinks and fruit punch.
• Cook at home. Generally, more calories are consumed when eating out.
• Read labels and stick to the serving sizes listed on the labels.

The few cents you save when buying super-size portions is not worth the cost to your health.

Amy Tousman is a registered dietitian. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.

If exercise before bedtime works for you, go for it

Posted on: Thursday, November 15, 2007

If exercise before bedtime works for you, go for it

Q. Will exercising at night make it hard to sleep?

By Amy Tousman RD, CDE

A. With our busy lifestyles of working all day, then attending meetings or helping the kids with homework, you may not have time to squeeze in exercise until later in the evening. The good news is that for most people, it doesn't matter what time of day you work out. The most important thing is that you just do it!

For years people have been advised to avoid exercise for at least three hours before bedtime. The rationale is that it takes several hours for stimulant hormones that surge during a workout and body temperature to return to normal levels.

Although this sounds logical, there is little scientific evidence to back it up. Shawn Youngstead, of the University of South Carolina, has done extensive research on sleep and exercise. He has found no positive or negative effect from exercising before bed.

In one study he conducted, men who exercised vigorously as late as half an hour before bedtime experienced an elevation in body temperature, but had no trouble going to sleep. The hike in body temperature may actually help us sleep because the area of the brain involved in lowering body temperature is also involved in promoting sleep.

In a study published in the journal Physiology and Behavior, a group of college students exercised moderately for an hour on two separate nights, in one case 90 minutes before bedtime, and in the other 30 minutes before bedtime. The activity had no impact on the amount of time the subjects needed to fall asleep or their number of waking episodes during the night.

There certainly are some individuals who cannot fall asleep after exercising. People who feel exercise disrupts their sleep should alter their workout schedule and see if it makes a difference. Consistency is also important. If you exercise about the same time most evenings, your body's internal clock will adjust.

The best time to exercise is the time that is right for you. Morning workouts help some people rev up their body to start the day, releasing endorphins and enhancing their mood. Others find afternoon or evening workouts productive. Our muscles are warm and flexible in the evening.

Evening workouts can help us decompress and relieve stress after a day of constant mental stimulation. This makes it easier to relax and fall asleep.

Amy Tousman is a registered dietitian and certified diabetes educator with Nutrition Unlimited in Kailua. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; islandlife@honoluluadvertiser.com; or fax to 535-8170. This column is not intended to provide medical advice.

Diet pills' caffeine can be tricky

Posted on: Saturday, March 29, 2003

PRESCRIPTIONS
Diet pills' caffeine can be tricky

By Amy Tousman, RD

Q. Will taking an ephedra-free fat-burning pill help me lose weight?

A. With the recent death from multiple organ failure of Baltimore Orioles pitcher Steve Belcher, concerns about the safety of food supplements containing ephedra are making headlines. Ephedra is found in many products claiming to be "fat burners," including the one Belcher was taking. The Food and Drug Administration has documented 100 deaths and more than 1,400 adverse events involving people who were taking supplements containing ephedra. These events included heart attacks, strokes, seizures and psychotic episodes.

Advertisements for many fat-burning supplements say these products help you lose weight by increasing your metabolism so that you burn calories faster. While fat burners containing ephedra should be avoided, this does not mean those without ephedra are safe.

Products such as Hydroxycut EFF and Go Lean are ephedra-free but make the same fat-burning claims as products containing ephedra.

The key ingredient here is caffeine: One dose of Hydroxycut EFF has 200 mg of caffeine in the form of guarana extract. That's equivalent to two cups of coffee — and the recommended dose is three times daily, akin to drinking six cups of full-caffeine coffee. The product also contains hydroxycitric acid, which may temporarily prevent calories from being stored as fat. Problem is, it's toxic in some animals. Toxicity in humans has not been studied.

Go Lean is also loaded with caffeine, extracted from guarana seed extract and black tea leaves.

Although caffeine's stimulant effect causes these "fat burners" to suppress the appetite, the supplements can have side-effects, including nervousness, sleeplessness, irritability, irregular heartbeat and stomach upset. Coffee increases these effects. This can be dangerous, especially for those with high blood pressure.

Caffeine can help burn fat in marathoners while they are running. Unfortunately, it does not help the rest of us burn fat.

Ephedra-containing products such as Xenadrine and ephedra-free products have something else in common. Their labels state that for "best results, use as part of a reduced-fat diet and exercise program." Of course, healthy eating and exercise will result in some weight and fat loss without taking these products.

You are safer losing weight by making lifestyle changes that benefit your health as well as your waistline. Combining low-calorie, healthful foods with exercise will give you energy and help you lose weight. If you like the stimulate effects of caffeine, enjoy a a cup of Kona coffee.

Amy Tousman is a registered dietitian. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Honolulu Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; e-mail islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.

Body produces vital enzymes, so supplements a waste of money

Posted on: Thursday, April 26, 2007

Prescriptions

Body produces vital enzymes, so supplements a waste of money

 By Amy Tousman, RD, CDE

Q. I prefer to eat my vegetables cooked instead of raw. Should I take enzyme supplements to prevent enzyme deficiencies?

A. Enzymes are the body's chemical enablers.  They help spark chemical reactions in our body's cells allowing our body's to perform everyday functions.  They are involved in such things as digesting food, fighting infections, breathing, and movement. 

Luckily, in most cases, nature has equipped our bodies to make all the enzymes we need. We don't need to get them from a bottle.

While it is true that enzyme-deficiency diseases exist, they're uncommon. Some supplement marketers claim we are all deficient in enzymes needed for health.

Let's look at the facts.

Some alternative health practitioners believe our diets are deficient in enzymes because we eat cooked and processed foods. They advise eating raw fruits and vegetables to get "active enzymes." This idea is ludicrous.

Although fruits and vegetables offer many health benefits, this is not usually related to the enzymes in them. Fruits and vegetables contain only a small amount of enzymes. This is because enzymes are proteins, and fruits and vegetables don't have much protein.

Secondly, enzymes in foods are not "active." It doesn't matter whether or not they are cooked. Upon entering the stomach, food enzymes are broken down and digested. These food enzymes never reach the cells inside the body. This means they don't influence body functions.

This doesn't mean you need enzyme supplements. Supplements suffer the same fate as enzymes in foods. They're digested before they ever reach their target organs.

The exception to the "enzymes are digested" rule is digestive enzymes that work in the stomach and intestines before being broken down. For example, a supplement of the enzyme lactase can benefit those with lactose intolerance when consumed with dairy products.

Two conditions where the body is unable to secrete enough digestive enzymes on its own are cystic fibrosis and pancreatitis. In these instances a physician will prescribe the appropriate enzymes at pharmaceutical doses. Pharmaceutical-grade enzymes are more powerful than over-the-counter products. They're also specially coated to withstand the high acidity of the stomach and dissolve in the small intestine where they aid in digestion.

In healthy individuals, enzyme supplements such as proteases, lipases, amylases, bromelin and papain will not improve digestion. Claims that enzyme supplements will eliminate toxins, boost immunity, ease the pain of rheumatoid arthritis, prevent aging and help fight cancer are untrue. Don't waste your money on enzyme supplements.

Amy Tousman is a registered dietitian and certified diabetes educator. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; islandlife@honoluluadvertiser.com; or fax 535-8170. This column is not intended to provide medical advice.

There's more to eggs than the cholesterol

Prescriptions

There's more to eggs than the cholesterol

By Amy Tousman RD, CDE

Q. Is it true that I need choline in eggs for my brain? I thought eggs were too high in cholesterol.

A. With food prices skyrocketing in recent months, it may be worth giving eggs a second look as an inexpensive source of protein. They are also loaded with a substance called choline. Choline is important for our brain, memory, liver and nerve functions.

Eggs have gotten a bad rap in the past because of their high cholesterol content. Several research studies have shown that eating eggs does not necessarily cause heart disease. How can this be?

For most people, only a small amount of the cholesterol in foods passes into the blood and damages arteries. Saturated fats and trans fats have a much larger effect on blood cholesterol levels. Eggs are low in saturated fat.

Our bodies contain several types of cholesterol. It's the small, dense type of cholesterol particles that are the greatest threat to our heart. Eating eggs does not influence the amount of these particles. Long-term studies of dietary habits in more than 100,000 people have shown that one egg daily has no effect on development of heart disease in healthy men and women. Unfortunately, diabetics who ate one or more eggs daily did show a slight increase in heart disease risk.

Choline is found in the yolk of the egg. Choline is involved in development of the nervous system and brain of a fetus. It affects the area of the brain responsible for memory and life-long learning ability.

Choline helps break down homocysteine, a substance in the blood that may increase heart disease risk. Choline deficiency increases homocysteine levels. Choline also may help reduce inflammation associated with heart disease.

In addition to eggs, good sources of choline include beef, milk, fish and chicken. Smaller amounts are found in broccoli, beans, nuts and tofu. Since it is in so many foods, a supplement is rarely needed.

Those with elevated cholesterol or diabetes should limit eggs to four or fewer per week. And those who have had a heart attack should limit their egg intake to two or fewer per week.

Amy Tousman is a registered dietitian and certified diabetes educator with Nutrition Unlimited in Kailua. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; islandlife@honoluluadvertiser.com; or fax 535-8170. This column is not intended to provide medical advice.

Certain foods can aggravate diverticulosis

Posted on: Thursday, September 25, 2008

Prescriptions

Certain foods can aggravate diverticulosis

By Amy Tousman RD, CDE

Q. Do I need to avoid nuts, popcorn and corn if I have diverticulosis?

A. People with the digestive disorder diverticulosis often are told to avoid eating nuts, popcorn, seeds and corn to reduce the risk of complications. A new study published in the Journal of the American Medical Association calls this advice into question.

Diverticulosis occurs when small, pea-sized pouches called diverticula develop in the lining of the colon. Often there are no symptoms. One-third of Americans will develop diverticulosis by age 60 and by 85, two-thirds have the condition. The exact cause is unknown; however, many experts blame a low-fiber diet.

If the pouches become infected, the name changes from diverticulosis to diverticulitis. Symptoms include intense abdominal pain and sometimes nausea, vomiting, and bleeding.

For decades, many doctors advised patients with diverticulosis to restrict nuts, corn, popcorn and foods with seeds, such as tomatoes. The thought was that the indigestible part of these foods could become trapped in the pouches, leading to the infections and bleeding associated with diverticulitis. There were no studies proving this to actually be true; it just seemed sensible.

The current study was undertaken to determine if eating nuts, corn or popcorn is associated with diverticulitis and diverticular bleeding. Researchers looked at data from 47,228 men enrolled in an ongoing Harvard School of Public Health study. For eight years, participants completed medical questionnaires every two years and dietary questionnaires every four years.

None of the participants had known diverticular disease at the start of the study. By the end of the study, 801 men were diagnosed with diverticulitis and 383 had diverticular bleeding.

Results showed that those who frequently ate popcorn, corn or nuts did not have an increased risk of developing diverticulitis or diverticular bleeding compared to men who rarely ate these foods.

In fact, eating nuts at least twice a week was associated with a 20 percent reduced risk of diverticulitis, while eating popcorn twice a week or more was linked to a 28 percent lower risk. No association was found for corn.

The authors concluded that current diet recommendations for patients with diverticular disease should be reconsidered. Even so, this is only one study and the results may not apply to every individual. Some folks with diverticular disease experience symptoms after eating these foods and would still be better off avoiding them.

Amy Tousman is a registered dietitian and certified diabetes educator with Nutrition Unlimited in Kailua. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; islandlife@honoluluadvertiser.com; or fax 535-8170. This column is not intended to provide medical advice.

Posted on: Thursday, November 9, 2006

Prescriptions

A spice in curry may be good for your brain

By Amy Tousman RD, CDE

Q. Can eating curry prevent Alzheimer's disease?

A. Curry may help protect the aging brain. Curcumin, a substance in the turmeric that gives curry its yellow color, possesses potent antioxidant and anti-inflammatory properties. Oxidation and inflammation are suspects in plaque formation in the brains of Alzheimer's patients. Several recent studies have added to the growing body of evidence linking curry to brain health.

This month's issue of The American Journal of Epidemiology reports on elderly Asians who were asked how often they ate curry. Participants were then tested to assess cognitive function including items dealing with memory, attention and spatial relationships. Even those who consumed curry occasionally (less often than once a month, but more often than once in six months) had significantly better results than those who ate it less often.

These are the first human population studies supporting a link between curry consumption and cognitive performance in humans.  Earlier  studies showing  positive results were done in mice, rats, or test tubes.

A study done in rats in 2004 showed that curcumin may activate a key enzyme that protects the brain against oxidation. Curry was found to induce expression of a gene that helps protect brain cells exposed to an oxidizing agent.

The current issue of The Journal of Alzheimer's Disease reports on a new study showing that curcumin helps the immune system dispose of a protein called amyloid beta. Amyloid beta builds up to form damaging plaques in the brains of Alzheimer's patients. Although the immune system can remove this protein, the job is not done properly in Alzheimer's patients. Curcumin seems to help that process along.

This study shows that in addition to its anti-inflammatory and anti-oxidant properties, curcumin is involved with the actual cleanup of plaques. This study used blood samples from Alzheimer's patients but was done in a test tube. More work is needed to see if the spice works in a similar way in the human brain.

Yellow curries are a staple dish in India, where the prevalence of Alzheimer's disease among India's elderly is only 1 percent — about a quarter of the rate seen in the United States.

There are many things that contribute to brain health, such as exercise, stimulating activities and healthy diets. Now we may be able to add yellow curry to that list. Go ahead and enjoy that curry stew.

Amy Tousman is a registered dietitian and diabetes educator with Nutrition Unlimited in Kailua. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; islandlife@honoluluadvertiser.com; or fax 535-8170. This column is not intended to provide medical advice.

CortiSlim takes back unproven claims on cortisol, weight loss

Posted on: Saturday, November 6, 2004

PRESCRIPTIONS
CortiSlim takes back unproven claims on cortisol, weight loss

By Amy Tousman RD, CDE

Q. Can Cortislim help me lose weight by controlling my response to stress?

A. CortiSlim, a widely advertised dietary supplement, claimed until recently to produce weight loss by blocking action of the hormone cortisol. Federal regulators have taken regulatory action against the marketers of Cortislim for false advertising.

Cortisol is a hormone released by the body in response to stress. Frequent stress causes cortisol levels to stay elevated. This may contribute somewhat to excess fat deposition in the stomach area and weight gain.

There's no evidence CortiSlim reduces cortisol or that lowering cortisol causes weight loss. No supplement can target fat specifically from the stomach area.

Even if cortisol is involved in weight gain, it's role is small. Inactivity and eating too much heavy food plays a far bigger role. With proper diet, exercise, and stress-management techniques, cortisol levels normalize and weight loss can be achieved.

Two of CortiSlim's ingredients, green tea extract and bitter orange, contain caffeine. Caffeine increases urine production, causing water-weight loss. Caffeine speeds up calorie burning slightly, and suppresses the appetite temporarily. This does not result in long-term weight loss.

Another ingredient in CortiSlim, magnolia bark, has a tranquilizing effect, but there's no research showing it controls cortisol. Chromium, banaba leaf and vanadyl have small effects on blood sugar levels. CortiSlim contains too little of these substances to be useful.

Based on complaints by dissatisfied consumers, the Federal Trade Commission has charged the marketers of CortiSlim with making false or unproven claims.

The allegedly false and unproven claims targeted by the FTC include promoting CortiSlim as the answer for anyone wanting to lose weight; blaming cortisol for all weight gain; claiming CortiSlim reduces cortisol levels, producing weight loss of 10 to 50 pounds in virtually all users; causes weight loss from the stomach and thighs; produces permanent weight loss; and is backed by 15 years of scientific research.

CortiSlim has agreed to stop making the claims alleged in the FTC complaint. Future ads will be limited to claims supported by scientific studies.

The U.S. Food and Drug Administration is targeting unproven claims on CortiSlim's label and product literature. They include claims that CortiSlim eliminates cravings, controls appetite, burns calories more efficiently and diminishes stress eating.

Amy Tousman is a registered dietitian. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; e-mail islandlife@honoluluadvertiser.com. This column is not meant to provide medical advice.

Benefits of coral calcium overblown

Posted on: Saturday, June 21, 2003

PRESCRIPTIONS
Benefits of coral calcium overblown

By Amy Tousman, RD

Is it true that coral calcium is better for my bones than Tums? Also, I heard it cures cancer. Is this true?

Coral calcium is a supplement made from dead coral. Sellers claim it can cure more than 200 ailments, including heart disease, cancer, arthritis and lupus.

They also claim it helps you lose weight and boosts your immune system.

No product can do all this. In fact, the federal government is taking legal action against marketers of coral calcium for false advertising. The Federal Trade Commission is trying to shut down the manufacturers of Coral Calcium Supreme, a product advertised on television infomercials.

The supposed health benefits of coral calcium are based on the fact that Okinawans live long and healthy lives. The drinking water in Okinawa contains calcium derived from the surrounding coral reefs. Marketers want you to think the coral calcium in the water is responsible for the longevity in these people. Studies suggest healthy eating, an active lifestyle and a strong social network actually are the reasons for the long lives of Okinawans.

Marketers claim coral calcium promotes health by decreasing acid levels in the blood. If the promoters knew their physiology, they would realize that decreasing the acidity of the blood would kill you. There is no proof coral calcium changes blood acids.

Makers of coral calcium claim that by adding magnesium to their product, 70 percent of the calcium in it is absorbed by the body.

Coral calcium manufacturers have no data proving such a high rate of absorption. In fact, magnesium does not influence calcium absorption.

Coral calcium sellers state that only 1 percent of the calcium in Tums is absorbed. Tums actually is 30 percent to 35 percent absorbable, just like all calcium carbonate tablets. Experts recommend taking doses of 500 mg of calcium two or three times a day to increase absorption.

Coral reefs are protected by international law. This makes me wonder if these supplements are actually made from coral. Most likely they are just limestone, formed many years ago from seashells and coral depositing on the ocean floor, just like many other calcium supplements.

Your body can't distinguish coral calcium from other calcium supplements.

Coral calcium supplements cost 20 times as much as a basic calcium pill.

Calcium is good for your bones, but it will not cure cancer.

Amy Tousman is a registered dietitian. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; e-mail islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.

More color on your plate will make your diet healthier

Posted on: Saturday, May 31, 2003

PRESCRIPTIONS
More color on your plate will make your diet healthier

By Amy Tousman, RD

Q. Do the colors of the foods I eat have anything to do with my health?

A. Registered dietitians recommend that you eat a variety of foods as a way to improve health. Foods in different colors contribute different nutrients. One way to increase the health value of what you eat is to have at least three to four colors on your plate at each meal.

If your diet consists mainly of plate lunches and fast food, your plate is usually only two colors, white (as in rice and macaroni salad) and brown (as in meat). Instead, let your plate resemble an artist's palate. Add color with fruits and vegetables.

Meats provide protein, iron and fat, while the starches provide carbohydrates and B vitamins.

Fruits and vegetables contain fiber, vitamins, minerals and phytonutrients. (Phyto is the Greek word for plants.) Phytonutrients boost the body's ability to fight diseases such as heart disease, stroke and cancer.

Dr. David Heber has written a book, "What Color is Your Diet?," that divides produce into seven color groups based on their phytonutrients. We should eat something from each category daily. Here's a list of color groups and descriptions of how their phytonutrients work.

Red: Lycopene, found in red foods, protects against prostate cancer, heart and lung disease. Red foods include tomatoes, tomato sauce, V8 juice, strawberries, cherries and watermelons.

Red/purple: Anthocyanin in these foods improves circulation and memory. Try eggplant, purple grapes, red wine, prunes, blueberries and red apples.

Orange: Cryptothanxin protects against cancer and improves night vision. Foods in this group include carrots, mangoes, pumpkin and sweet potatoes.

Orange/yellow: The carotenes in these foods help prevent heart disease and cancer. This group includes pineapple, oranges, tangerines, peaches and papayas.

Yellow/green: Lutein and zeaxanthin help these foods protect the eyes from cataracts and age-related eye disease. Examples include cabbage, corn, green peas and honeydew melon.

Green: Many green veggies contain sulforanphane, a cancer fighter. They include broccoli, spinach, green peppers, kai choi and bok choi.

White/green: Allicin and quercetin, with their anti-tumor properties, are star phytonutrients here. White/green foods include green onions, onions, garlic, celery, pears, asparagus, mushrooms and white wine.

Phytonutrients are also found in whole grains, tofu, soybeans, peanuts and tea. Eating local favorites such as chicken papaya, beef broccoli or wor won ton mein will make your diet colorful.

Choose a rainbow of foods.

This will add pizzazz to your plate while keeping you healthy.

Amy Tousman is a registered dietitian.Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; e-mail islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.

Instead of Airborne, try a healthier lifestyle

Posted on: Thursday, January 17, 2008

Instead of Airborne, try a healthier lifestyle

Prescriptions

Q. Does the immune booster Airborne prevent or cure colds?

 By Amy Tousman, RD, CDE

 A. After catching a cold over the holidays that lingered for days, I wished there were a magic potion to make it disappear. Although some people insist that Airborne keeps them from getting colds, this product's effectiveness has not been studied by reputable scientists.

Airborne contains a blend of herbs, vitamins, and minerals.  Only three of Airborne's ingredients have been studied in relation to colds, all with mixed results.  They are vitamin C, zinc, and echinacea.

Vitamin C has long been promoted as both a preventive measure and a cure for colds. Contrary to popular belief, vitamin C cannot prevent you from getting a cold, not even in high doses. Some research suggests that taking vitamin C at the first sign of a cold may decrease the severity and duration of a cold. Other studies show no change. Doses in excess of 2,000 milligrams daily may cause nausea and diarrhea.

The mineral zinc, available in lozenges, nasal sprays and gels, may work by preventing the formation of proteins needed by a cold virus to reproduce. Study results are mixed. An analysis of several studies found only weak evidence of the effectiveness of zinc lozenges in reducing cold duration.

The herbal supplement echinacea also sparks controversy among experts. A recent analysis of 14 studies found that taking echinacea reduced the odds of developing a cold by 58 percent. It also reduced the duration of colds by a day and a half. The researchers concluded that echinacea may help decrease the severity of cough, headache and nasal congestion symptoms.

These findings contradict a 2005 University of Virginia study that found echinacea had no effect on how often participants caught colds or on the severity of their symptoms.

A healthy lifestyle can improve your odds in the fight against colds. A healthy diet, stress reduction and exercise increase the body's natural virus-killing cells. Several studies show exercise promotes fewer and less intense bouts with colds.

Cold viruses linger on objects like telephones, TV remotes, and door handles for many hours. During cold season, washing your hands after touching these objects is your best defense. Hand-washing destroys most viruses.

Whether Airborne or other supplements will prevent or shorten a cold any better than lifestyle changes and frequent hand washing is open to debate. There is no cure for the common cold.

Amy Tousman is a registered dietitian and certified diabetes educator with Nutrition Unlimited in Kailua. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; islandlife@honoluluadvertiser.com; or fax 535-8170. This column is not intended to provide medical advice.

Cinnamon benefits some diabetics, kills harmful bacteria

Posted on: Saturday, December 6, 2003

PRESCRIPTIONS
Cinnamon benefits some diabetics, kills harmful bacteria

By Amy Tousman, RD

Q. Are there any health benefits to eating cinnamon?

A. Daily consumption of cinnamon offers several health benefits, the most promising being in the area of diabetes treatment.

Researchers at the U.S. Agricultural Research Service nutrition labs have observed a positive effect from cinnamon on insulin sensitivity. Insulin is needed to convert carbohydrate and sugar in foods into energy. Some folks have a condition where the body makes insulin, but the fat cells won't let the insulin in. This causes excess sugar to stay in the blood and often leads to diabetes.

Cinnamon makes the cells more likely to let insulin in. This is because of a substance in cinnamon called methylhydroxy chalcone polymer. This polymer also prevents damaging oxygen radicals from forming and lowers blood pressure in rats with Type 2 diabetes. Oxygen radicals often lead to heart disease.

The initial studies were done in rats and in test tubes. A human trial was published last month in the journal Diabetes Care. This study looked at the effects of cinnamon on blood sugar, blood fats and cholesterol in people with Type 2 diabetes. Diabetes increases the risk of heart-related problems.

In this study, people with Type 2 diabetes were given varying amounts of cinnamon capsules daily. Additional groups were given placebo capsules. The cinnamon was consumed for 40 days.

Cinnamon intake of 1 gram or more daily reduced fasting blood sugar, triglycerides, total cholesterol and LDL cholesterol. No changes were noted in the placebo groups.

Researchers are recommending that Type 2 diabetics take up to 1 tsp of cinnamon daily.

Another benefit of cinnamon is in combating the potentially deadly E. coli 0157 bacteria. This bacteria is a source of food poisoning. Microbiologists at Kansas State University found that adding small amounts of cinnamon to samples of apple juice contaminated with E. coli bug killed most of the bacteria. Unpasteurized juice is a known source of E. coli infection. Just 1 teaspoon of cinnamon killed 99.5 percent of the bacteria after three days at room temperature.

Researchers feel there is potential for cinnamon to kill off other harmful bacteria such as salmonella. This still needs to be studied.

Cinnamon is readily available and inexpensive. It is a cost-effective way of offsetting future health problems related to diabetes. It can be sprinkled into coffee, tea, oatmeal, yogurt or eaten on toast.

Amy Tousman is a registered dietitian. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; e-mail islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.

Chili peppers nutritious, may aid variety of ailments

Posted on: Saturday, August 2, 2003

PRESCRIPTIONS
Chili peppers nutritious, may aid variety of ailments

By Amy Tousman, RD

Q. Are there any health benefits from eating chili peppers?

A. Chili peppers were cited growing in Hawai'i in 1897. They have a great nutritional profile. Chili peppers are excellent sources of vitamin C. Red chili peppers are also high in vitamin A. Chili peppers provide fiber, potassium, folate and vitamin B6.

The burning sensation you feel in your mouth after eating hot peppers is caused by a substance called capsaicin. Capsaicin is in some analgesic ointments used to relieve pain. It stimulates pain-sensitive nerves in the mouth and skin, causing a burning sensation, and then numbs the nerves so no further pain is felt.

Capsaicin has many topical uses. It may help decrease the pain from shingles, diabetes-related nerve pain and arthritis. More research is needed, but studies so far have shown promising results.

There may be a role for capsaicin in treating skin cancer. The Sept 4, 2002, issue of the Journal of the National Cancer Institute reported that capsaicin may force skin cancer cells to self-destruct by starving them of oxygen. After applying capsaicin and a related compound to human skin cancer cells, most of the skin cancer cells died.

If more research confirms these findings, the compounds may be used in creams or skin patches to prevent or treat skin cancers.

Hot pepper juice helps relieve arthritis pain when rubbed over the affected area.

Topical application tricks the nerve endings to forget about the pain from joints. It has been moderately effective in several small trials.

Chili peppers may help lower blood sugar in diabetics. Researchers have found that capsaicin helped lower blood sugar levels in dogs. Studies have not yet been done in humans, but adding hot peppers to a healthy diabetic eating and exercise regimen couldn't hurt.

When cutting chili peppers, don't let the seeds or inside membranes come into contact with your skin or eyes. This part of the pepper contains the most capsaicin and will cause a burning sensation in these areas.

If you feel like your mouth is on fire after eating chili peppers, drinking water actually makes the problem worse. Water spreads the pain around your mouth.

Try dousing the fire by drinking milk or eating yogurt, rice or bread.

If you suffer from heartburn, hot peppers should be avoided.

Otherwise, enjoy the flavor and reap the nutritional benefits of chili peppers.

Amy Tousman is a registered dietitian. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column.

Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170; e-mail islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.

Chewing gum may be good for you

Posted on: Thursday, September 4, 2008

Chewing gum may be good for you

By Amy Tousman RD, CDE

Q. Are there any health benefits to chewing gum?

A. Many people are aware that chewing sugarless gum can help prevent tooth decay. Apparently, gum's usefulness may go beyond the dental office, as well. Potential benefits include faster recovery from colon surgery, heartburn treatment and increased memory and concentration.

Chewing gum may help patients recover more quickly from surgeries that remove portions of the colon. Intestinal functions drastically slow down or stop after colon or other abdominal surgeries. This is a major contributing factor to post-operative pain and discomfort. In several studies, chewing gum for 5 to 45 minutes three times a day helped patients who got these surgeries resume bowel functions quicker than those who did not chew gum.

The reason gum may be effective is that it increases saliva production and may stimulate nerves in the digestive system and pancreas in much the same way eating does. Gum does this without causing the nausea that post-surgical eating produces.

Chewing gum may also help fight acid reflux and heartburn symptoms that occur when stomach acid backs up into the esophagus. The increased saliva flow from chewing gum helps neutralize acid in the esophagus. It has a similar effect to an antacid. Saliva also causes more frequent swallowing, which helps force fluids back into the stomach. Gum is much cheaper than pharmaceuticals.

In addition to digestive benefits, gum may be good for concentration and memory.

Research shows that chewing gum increases blood flow to the brain by 25 to 35 percent. A study in the journal Appetite in 2002 showed that chewing gum appeared to improve people's ability to learn, retain and retrieve information. Brain activity increases in the hippocampus, an area important for memory increases while we chew.

Lastly, chewing sugarless gum improves your oral health. Since it increases saliva, it can reduce plaque and cavities. If you chew gum after you eat, the extra saliva neutralizes and washes away the acid that's produced when food breaks down in your mouth. The minerals in this saliva can strengthen your tooth enamel. It is often recommended that if you cannot brush your teeth after a meal, you should chew sugarless gum.

Ever since World War I, the U.S. armed forces have supplied chewing gum to military personnel in the field and combat rations to help increase alertness, ease tension and improve oral health. Chew on that!

Amy Tousman is a registered dietitian and certified diabetes educator with Nutrition Unlimited in Kailua. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; islandlife@honoluluadvertiser.com; or fax 535-8170. This column is not intended to provide medical advice.

Avoid gluten if you have celiac disease

Posted on: Thursday, July 24, 2008

Prescriptions

Avoid gluten if you have celiac disease

By Amy Tousman, RD, CDE

Q. If I feel bloated and sick after eating bread and pasta, does this mean I have celiac disease?

A. Celiac disease is a disorder that damages the small intestine and interferes with the absorption of nutrients from foods. In people with this condition, eating food containing the protein gluten triggers the immune system to attack the lining of the small intestine. Gluten is found in wheat, barley and rye.

Symptoms vary from person to person and may include bloating, gas, diarrhea, anemia, bone pain, unintentional weight loss and fatigue. An intense burning, itchy rash that looks like small blisters is also common.

Untreated celiac disease can lead to severe malnutrition. It also increases the risk of intestinal cancers, osteoporosis, seizures and infertility. Because symptoms vary so much, it can easily be misdiagnosed as irritable bowel syndrome, wheat allergy, fibromyalgia or chronic fatigue syndrome. Originally thought to be a rare disorder, experts now think it affects 3 million Americans. Many people with the condition are never diagnosed.

If you suspect you have celiac disease, the first step is to get a blood test that checks for gluten antibodies. Ask for the test if you have anemia, low vitamin D levels, Type 1 diabetes, chronic diarrhea or digestive problems that don't improve with conventional treatments. Those who have a blood relative with the disease should also be tested. If your blood test is positive, the diagnosis should be confirmed with an intestinal biopsy that examines a piece of tissue from your small intestine for abnormalities that are characteristic of this disease.

Fortunately, the damage is reversible if you follow a gluten-free diet, which excludes barley, rye and wheat. Unlike a wheat allergy, which can disappear with age, celiac disease never goes away. For those with celiac disease, a gluten-free diet is a lifelong commitment.

Gluten is found in many foods including breads, baked products, cereals, pastas, canned soups, hot dogs and canned meats, beer, flavored coffees and chocolate bars. It's even in shoyu. Some vitamin supplements also contain gluten. For an extensive list of gluten-containing foods and help learning which ingredients to look for on labels, consult a registered dietitian.

Foods that are naturally gluten-free include plain meats, poultry, fish, eggs, beans, nuts, milk, yogurt, natural cheeses, fruits and vegetables. Luckily, rice is also gluten-free. Gluten-free specialty products are available from health food stores as well as mail-order companies.

Amy Tousman is a registered dietitian and certified diabetes educator with Nutrition Unlimited in Kailua. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; islandlife@honoluluadvertiser.com; or fax 535-8170. This column is not intended to provide medical advice.

Have a high-carb snack before bedtime to help you fall asleep

Posted on: Thursday, August 23, 2007

PRESCRIPTIONS

Have a high-carb snack before bedtime to help you fall asleep

 By Amy Tousman RD, CDE

 Q. Are there any foods I can eat to help me fall asleep? Sleeping pills and herbal products leave me feeling groggy in the morning.

A.  A high carbohydrate snack one to four hours before bedtime could help.  Although carbohydrates give us energy during the day, they can also help us fall asleep at night.

This has a lot to do with a substance produced in our brains called serotonin. Serotonin is the body's own natural sleep inducer. Your brain needs tryptophan, an amino acid to form serotonin.

Carbohydrates boost serotonin levels in the brain. After eating a meal or snack that contains mostly carbohydrates, blood insulin levels rise. Insulin reduces blood levels of most amino acids except for tryptophan. This gives tryptophan easy access to the brain. Once in the brain, tryptophan creates serotonin. This process works only when the last meal or snack you eat is almost exclusively composed of carbohydrate.

You may be wondering why tryptophan-containing protein foods such as turkey, milk or salmon don't have this effect. On Thanksgiving, it is the large meal that makes you sleepy, not the tryptophan in turkey.

The reason is that a barrier exists between our blood and our brain. It acts like a locked door allowing only a few select substances to enter the brain. Tryptophan must compete with the other amino acids to enter the brain. Since the amount of tryptophan is smaller than these other amino acids in protein foods, it doesn't make it in.

This connection between carbohydrates, serotonin and sleep was initially discovered in the 1980s by Judith and Richard Wurtman of the Massachusetts Institute of Technology. They found that an evening snack that was mostly carbohydrate such as English muffin with jelly or graham crackers helped many people fall asleep.

A recent study by Australian researchers suggests that carbohydrates with a high glycemic index may be best for inducing sleep. High-glycemic foods cause a large spike in blood sugar after being eaten. This leads to a higher blood insulin levels production, helping tryptophan to enter the brain. Examples of high-glycemic foods include jasmine rice, white rice, pasta and potatoes.

Stress, physical activity, medications, caffeine, and alcohol intake can also influence our ability to sleep. Dealing with the cause is the best strategy; however, a few soda crackers or toast (plain or with jelly) before bed is worth a try.

Amy Tousman is a registered dietitian and certified diabetes educator with Nutrition Unlimited in Kailua. Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column. Send your questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; islandlife@honoluluadvertiser.com; or fax 535-8170. This column is not intended to provide medical advice.

Natural sources of calcium best bet

Posted on: Saturday, July 16, 2005

Natural sources of calcium best bet

By Amy Tousman RD, CDE

Q. My children don't like milk. Can I give them orange juice with added calcium instead?

A. In recent years, there has been a proliferation of calcium-fortified drinks available.

Calcium is added to improve their bone-building potential. In order for the calcium in these drinks to be beneficial, the type of calcium added must be absorbed into the body.

A study in the May issue of the Journal of the American Dietetic Association compared two brands of calcium-fortified orange juice. One juice contained calcium citrate malate. The other juice contained a combination of tricalcium phosphate and calcium lactate. Results showed the absorption of the calcium citrate malate juice was 48 percent greater than the calcium absorbed in the other juice.

Many forms of calcium can be added to beverages. Even knowing the form cannot assure the consumer how well the calcium will be used by the body. That's because calcium particles react differently when added to various types of drinks.

A study in the February issue of Nutrition Today showed that tricalcium phosphate added to soy drinks had 25 percent less absorbability than the calcium in cow's milk. Calcium-fortified rice beverages also fared poorly.

In addition to poor absorption, the calcium in soy and rice drinks tends to settle out of these beverages, forming a sludge at the bottom of the carton. If the drink is not shaken before serving, the availability of the calcium can be up to 85 percent lower than the amount stated on the product label!

Calcium-fortified beverages can still help meet your calcium needs. After all, some of the calcium is still absorbed. However, these products should not completely replace natural sources of calcium.

What should you do?

    Use lowfat or fat-free milk, cheese, and yogurt for best absorption.  

    If milk causes stomach upset, try Lactaid or Acidopholis milk

    Plan to drink a 12-ounce glass of calcium-fortified rice milk, soy milk or orange juice to get the same amount of usable calcium that is in 8 ounces of cow's milk

 Choose calcium-fortified drinks that also contain Vitamin D for increased absorption.

Salmon with bones, bok choy and broccoli are well-absorbed nondairy sources of calcium.

Shake calcium-fortified beverages before serving. If the calcium is at the bottom of the carton, it's not getting into your mouth.

Amy Tousman is a registered dietitian.Hawai'i experts in traditional medicine, naturopathic medicine and diet take turns writing the Prescriptions column.  Send questions to: Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170;or to islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.

B vitamins, exercise may help prevent Alzheimer's

Posted on: Saturday, October 16, 2004

PRESCRIPTIONS
B vitamins, exercise may help prevent Alzheimer's

By Amy Tousman, RD, CDE

Q. Can B vitamins prevent Alzheimer's disease?

 A. The B vitamins niacin, folate, B6, and B12 show promise in the fight against Alzheimer's disease and age-related declines in memory and reasoning. Exercise also may help keep us sharp as we age.

Researchers at the Chicago Health and Aging Project studied the diets and intellectual abilities of folks who were at least 65. The more niacin participants consumed, especially from food, the less likely they were to develop Alzheimer's disease over the next four years. Those with the highest niacin intake from food (22.4 milligrams a day) had 80 percent less risk than those with the lowest intake (12.6 milligrams). Higher niacin intakes from food also were associated with fewer symptoms of dementia.

Severe niacin deficiency is a known cause of dementia. This study shows that even slight deficiencies can affect brain functioning. Niacin's importance in DNA synthesis and nerve conduction may be part of the reason. It may also act as an antioxidant in brain cells.

The B vitamins folate, B6 and B12 play a role in both heart health and brain function. These vitamins lower the amount of a substance called homocysteine in the blood. Excess homocysteine damages the blood vessels leading to the heart and brain, along with nerve cells. This can lead to declines in memory and reasoning. High concentrations of homocysteine have been found in the blood of people with Alzheimer's and vascular dementia.

Food sources of brain-friendly B vitamins include cereals, rice, breads, starchy beans, fish and meats. In addition to consuming food sources of B vitamins, I would recommend people older than 65 take a multivitamin that contains approximately 100 percent of the daily value for niacin, folate, B6 and B12.

Exercise also offers protection against age-related declines in thinking ability and Alzheimer's. A Harvard study showed that physically active older women, including those who walked at a leisurely pace two to three hours a week, performed better on tests of memory and thinking than inactive women. Those who exercised more did even better.

University of Virginia researchers found that older men who walked less than a quarter-mile daily had nearly twice the risk of developing dementia as men who walked more than two miles daily.

Exercise triggers the release of substances that protect the brain cells and keep them performing at top speed. It also keeps oxygen and nutrients circulating, which may increase mental alertness.

Amy Tousman is a registered dietitian. Send your questions to Prescriptions, Island Life, The Advertiser, P.O. Box 3110, Honolulu, HI 96802; fax 535-8170 or to islandlife@honoluluadvertiser.com. This column is not intended to provide medical advice.