You’re Never Too Old

Keep Active As You Age

We’ve all heard that exercise is good for you. Did you know that it’s as true for older people as it is for any age group? You’re never too old to get moving, get stronger and improve your health.

Fitting exercise and physical activity into your day can enhance your life in so many ways. Regular physical activity can improve your balance and boost or maintain your strength and fitness. It may also improve your mood and help you manage or lessen the impact of conditions like diabetes, heart disease, osteoporosis and depression.

Despite these proven benefits, exercise and physical activity rates among older people are surprisingly low. Only about 30% of people ages 45 to 64 say they engage in regular leisure-time physical activity. This falls to 25% of those between the ages of 65 and 74 and 11% of people age 85 and older.

Experts recommend 4 types of exercise for older adults: endurance, balance, strength and flexibility. Brisk walking, dancing and other endurance exercises improve the health of your heart, lungs and circulatory system. These exercises can make it easier for you to mow the lawn, climb stairs and do other daily activities. Strength exercises include lifting weights or using resistance bands. They can increase muscle strength to help with activities such as carrying groceries or lifting grandchildren. Balance exercises can help prevent falls—a major health risk for older adults. Stretching, or flexibility exercises, can give you more freedom of movement for bending to tie your shoes or looking over your shoulder as you back out of the driveway.

“Even if you haven’t been active previously, it’s important to get started and stay active,” says Dr. Richard J. Hodes, director of NIH’s National Institute on Aging. “We know that people want to live independently for as long as they possibly can. By exercising regularly and including more physical activity in their daily routine, older people can preserve their physical function, which is key to doing the everyday things they want to do.”

To help you get started and keep moving, NIH brought together some of the nation’s leading experts on aging, exercise and motivation. They developed a guide to exercise for older adults. The guide serves as the basis for a new national exercise and physical activity campaign for people ages 50 and older. It’s called Go4Life.

“Older adults can exercise safely, even those who have physical limitations,” Hodes says. “Go4Life is based on studies showing the benefits of exercise and physical activity for older people, including those with chronic health conditions.”

Go4Life exercises are designed to be done safely at home without special equipment or clothing. The free book Exercise & Physical Activity: Your Everyday Guide from the National Institute on Aging is the core resource for the campaign. Other free materials, such as an exercise DVD and tip sheets, are also available. Workout to Go, a mini exercise guide, shows you how you can be active anytime, anywhere.

To learn more, visit the Go4Life website. You’ll find exercises, success stories and tips to help you stay motivated. Or call 1-800-222-2225, or e-mail niaic@nia.nih.gov.

Weighing in on Dietary Fats

With the winter holidays upon us, you’ll likely be surrounded by family, friends and plenty of good food. Many of these foods, though, can be high in fat. Learn which fats are naughty and which are nice to your health. Then you can make smarter food choices.

We need a certain amount of fat in our diets to stay healthy. Fats provide needed energy in the form of calories. Fats help our bodies absorb important vitamins—called fat-soluble vitamins—including vitamins A, D and E. Fats also make foods more flavorful and help us feel full. Fats are especially important for infants and toddlers, because dietary fat contributes to proper growth and development.

“Fats are really the most concentrated source of energy in the foods we eat, and our bodies need that energy,” says NIH nutritionist Dr. Margaret McDowell. “Fats are truly an essential nutrient.”

Problems arise, though, if we eat too much fat. Dietary fats have more than twice as many calories per gram as either proteins or carbohydrates like sugar and starch. Excess calories, of course, can pack on the pounds and raise your risk for diabetes, cancer and other conditions.

Eating the “wrong” kinds of fats can trigger additional health hazards. “Some fats are better for our bodies than others,” McDowell says. “We should really aim to eat the right types of fats.”

Foods can contain a mixture of different fats. Unsaturated fats are considered “good” fats. They’re sometimes listed as “monounsaturated” and “polyunsaturated” fat on Nutrition Facts labels. These can promote health if eaten in the right amounts. They are generally liquid at room temperature, and are known as oils. You’ll find healthful unsaturated fats in fish, nuts and most vegetable oils, including canola, corn, olive and safflower oils.

The so-called “bad” fats are saturated fats and trans fats. They tend to be solid at room temperature. Solid fats include butter, meat fats, stick margarine, shortening, and coconut and palm oils. They’re often found in chocolates, baked goods, and deep-fried and processed foods.

“When we eat too many solid fats, we put our bodies at risk. These fats tend to raise total blood cholesterol, as well as the part of cholesterol known as low-density lipoprotein (LDL) cholesterol,” says McDowell. “When those cholesterol levels are out of whack and too high, it’s a risk factor for cardiovascular disease.”

“When there’s too much cholesterol in the blood, the excess can get trapped in artery walls and build up,” adds Dr. Catherine Loria, an NIH expert on nutrition and heart health. “The buildup can develop into atherosclerosis, or hardening of the arteries, which can lead to coronary heart disease.”

Experts say that the total fat intake for adults ages 19 and older should be 20% to 35% of the calories eaten each day. For children ages 4 to 18, it should be 25% to 35%.

Experts also say you should get less than 10% of your calories from saturated fatty acids. NIH-funded studies have shown that replacing the solid fats in your diet with healthful unsaturated fats can have a positive impact. “When you look at total fat intake, using unsaturated fats in place of some of the saturated fats actually lowers your total cholesterol levels, and mainly your LDL cholesterol levels, which is a good thing,” says Loria.

Other NIH-funded research found that, when it comes to weight loss, the source of calories—whether from fat, protein or carbohydrate—isn’t as important as the number of calories you consume. But when it comes to risk factors for heart disease, replacing some carbohydrates with protein or unsaturated fats can greatly improve blood cholesterol. In a specialized diet designed to lower blood pressure, using unsaturated fats in place of some carbohydrates boosted blood levels of “good” cholesterol (HDL cholesterol) and caused a more healthful drop in blood pressure.

“It’s about becoming a label reader,” says Joanne Gallivan, a registered dietitian who heads NIH’s National Diabetes Education Program. To eat healthy, she says, “you need to read the Nutrition Facts label to learn the amount of fat and calories in the food, the amounts per serving, and what percent of calories come from fat.” The nutrition label also shows the amounts of unhealthy saturated and trans fats.

Eating healthy fats and less total fat can be especially challenging over the holidays, however. “You want to enjoy the foods and the celebration. You shouldn’t think of the holidays as a time to deprive yourself,” says McDowell.

One way to cut fat at holiday gatherings is to simply reduce your portion sizes. “Choose more lean meats, like poultry without the skin. Eat more fruits, vegetables and whole-grain foods,” says Gallivan.

When preparing recipes, try to use lower-fat ingredients. “Low-fat and fat-free yogurt and milk still contain the important proteins and minerals found in the full-fat versions, but you’re getting less saturated fat and cholesterol,” McDowell says. “In some recipes, you can use applesauce or egg whites, instead of oil. In general, bake, broil or grill instead of frying.”

Learn to read between the lines on Nutrition Facts labels. “If a food is labeled ‘low-fat,’ that doesn’t necessarily mean it’s low in calories,” says Gallivan. Nonfat cookies, crackers and other products may contain added sugar and salt to boost their flavor. Added sugar can add calories, and too much salt can raise blood pressure.

“If you indulge a bit over the holidays, just be sure that the next day you go back to following a healthy meal plan and being active,” says Gallivan. And remember, when it comes to saturated or trans fats in your diet, you’ll help your health if you choose wisely and trim the fat.

COPD

COPD awareness continues to rise, new NIH survey finds

Yet many at risk do not talk to their doctor about symptoms

Awareness of COPD (chronic obstructive pulmonary disease), the nation’s third leading killer, continues to rise in the United States, according to the results of a Web-based survey released today by the National Heart, Lung, and Blood Institute (NHLBI) of the National Institutes of Health.

Seventy-one percent of surveyed adults said they are aware of COPD, compared with 65 percent in 2008. Awareness among those most at risk — current and former smokers — increased even more. Among current smokers, awareness rose to 78 percent, up from 69 percent in 2008. Awareness among former smokers rose to 76 percent, up from 68 percent in 2008.

COPD is a serious lung disease that makes it difficult to breathe and can cause long-term disability and death. The condition is estimated to affect 24 million men and women in the United States — but as many as half of them remain undiagnosed. November marks COPD Awareness Month.

“COPD is surpassing other diseases as a major killer in this country. We want to reverse this trend by educating people about the symptoms, so they can get proper treatment as early as possible,” said James P. Kiley, Ph.D., director of the NHLBI Division of Lung Diseases. “It is not enough to have heard of COPD. Those at risk need to know the signs so they can talk to their health care provider about any breathing problems they are having and, hopefully, find relief.”

COPD symptoms — such as shortness of breath, chronic coughing or wheezing, producing excess sputum, or feeling unable to take a deep breath — come on slowly and worsen over time. COPD can occur through long-term exposure to substances that can irritate the lungs, such as certain chemicals, secondhand smoke, and dust or fumes in the workplace. COPD can also occur in people with a genetic condition known as alpha-1 antitrypsin deficiency.

COPD occurs most frequently in current and former smokers. Twenty-seven percent of current smokers surveyed stated that, over the past year, they had suffered from a chronic cough or wheezing or had been too short of breath to do normal activities — more than double that of the general population (13 percent). Yet 40 percent of the smokers who had experienced symptoms reported they had not talked with a doctor or other health care provider about their symptoms.

“The real tragedy is that COPD symptoms are too often ignored. By the time an individual feels the symptoms are severe enough to warrant follow-up, they have often lost as much as half of their lung function,” said Kiley. “There is no cure for COPD yet, but we have come a long way in terms of treatments that improve the capacity to perform daily activities and the overall quality of life for those with the disease — and to get tested is easy and painless.”

COPD is diagnosed with a simple, noninvasive breathing test called spirometry, which can be conducted in a doctor’s office. Taking the test involves breathing hard and fast into a tube connected to a machine that takes measurements such as the total amount of air exhaled and how much air is exhaled in the first second.

The NHLBI analyzed the results of the annual HealthStyles survey that explores public health attitudes, knowledge, practices, and lifestyle habits. This survey is conducted each year by Porter Novelli, the communications contractor for NHLBI’s COPD Learn More Breathe Better campaign. The latest survey, conducted in summer 2011, was a nationally representative sample of 4,161 consumers with a margin of error of 1.5 percentage points.

The NHLBI launched the COPD Learn More Breathe Better campaign in 2007 to increase awareness and improve knowledge about COPD among those already diagnosed and at risk for COPD as well as health care providers – particularly those in a primary care setting. One of the program’s latest efforts, Country Conquers COPD, aims to reach and raise knowledge of COPD among at-risk people at country-themed fairs and festivals across the nation.

Part of the National Institutes of Health, the National Heart, Lung, and Blood Institute (NHLBI) plans, conducts, and supports research related to the causes, prevention, diagnosis, and treatment of heart, blood vessel, lung, and blood diseases; and sleep disorders. The Institute also administers national health education campaigns on women and heart disease, healthy weight for children, and other topics. NHLBI press releases and other materials are available online at www.nhlbi.nih.gov.

About the National Institutes of Health (NIH): NIH, the nation’s medical research agency, includes 27 Institutes and Centers and is a component of the U.S. Department of Health and Human Services. NIH is the primary federal agency conducting and supporting basic, clinical, and translational medical research, and is investigating the causes, treatments, and cures for both common and rare diseases. For more information about NIH and its programs, visit www.nih.gov.

NIH…Turning Discovery Into Health

Updated NIH Sleep Disorders Research Plan seeks to promote and protect sleep health

Plan charts course for future sleep and circadian research, identifies opportunities for collaboration

Building on scientific advances that link sleep problems to health and safety risks, the National Institutes of Health today released the 2011 NIH Sleep Disorders Research Plan. The plan identifies research opportunities to be pursued over the next three to five years in order to spur new approaches to the prevention and treatment of sleep disorders. Recommended research initiatives include looking at the connection between sleep and circadian systems (the body’s natural 24-hour cycle), studying the influence of genetic and environmental factors that could influence a person’s sleep health, and conducting more comparative effectiveness trials to improve treatments for sleep and circadian disorders.

“Sleep and circadian research have made huge strides during the last decade,” said Susan B. Shurin, M.D., acting director of the NHLBI. “There are unprecedented opportunities for improved understanding of the physiology of sleep and the impact of disruption of sleep. We must continue to further advance the research, improve our understanding of mechanisms behind sleep and circadian disorders, and to apply innovative approaches to help move the science forward to improve health and prevent disease.”

The plan expands upon previous and current research programs identified in the 1996 and 2003 plans. In addition it:
•Highlights opportunities to foster a continued dialogue with research communities, which will help promote innovative approaches to scientific investigations.
•Addresses training needs for investigators and encourages interdisciplinary collaboration to accelerate scientific discovery and bring therapies to the community more rapidly while improving strategies for the prevention, diagnosis, and treatment of sleep and circadian disorders such as insomnia, narcolepsy, restless leg syndrome, and sleep apnea.
•Encourages a stronger emphasis on understanding the genetics behind sleep as well as other factors that contribute to sleep disorders and disturbances, such as lifestyle, age, and gender differences.

An estimated 50–70 million adults in the United States have chronic sleep or wakefulness disorders, and the percentage of adults who report averaging less than seven hours of sleep per night has increased by about one third since the 1980s. Sleep deficiency (insufficient sleep, poor quality sleep, or sleeping at the wrong biological time of day) and disorders are associated with a growing number of long-term health problems, including a greater risk of heart disease, stroke, diabetes, obesity, and other diseases. Drowsy driving, one of the most lethal consequences of inadequate sleep, has been responsible for an estimated 1,550 fatalities and 40,000 nonfatal injuries annually. In addition, research has shown that sleep disturbances can contribute to a person’s risk of developing mental illnesses, particularly in adolescents. Sleep-related issues can affect a person’s quality of life, and can contribute to a host of medical, social, and economic conditions.

Recent advances and findings, such as the connection between severe obstructive sleep apnea and an increased risk of stroke and elevated blood pressure, provide the foundation for new research and the development of improved treatments. The plan provides an opportunity for future research to continue to define the role of sleep as a fundamental requirement of daily life and learn why a wide range of health, performance, and safety problems emerge when sleep and circadian rhythms are disrupted.

“There is a significant opportunity to inform public health research, given the prevalence of sleep and circadian problems nationwide,” said Michael J. Twery, Ph.D., director of the National Center on Sleep Disorders Research (NCSDR), a branch of the NIH’s National Heart, Lung, and Blood Institute (NHLBI). “The goals outlined in the plan will help bring attention to important questions that still remain about the effects of sleep and circadian disturbances as well as the appropriate therapeutic approaches for them.”

The 2011 NIH Sleep Disorders Research Plan was developed through an open process with staff from the NIH and public representatives on the Sleep Disorders Research Advisory Board, which is chaired by Charles Czeisler, Ph.D., M.D., chief of the Division of Sleep Medicine at Brigham and Women’s Hospital and director of the Division of Sleep Medicine at Harvard Medical School. The public, patients, health care professionals, and researchers also provided input.

The NCSDR coordinated plan development with the following NIH Institutes: the NHLBI, the Eunice Kennedy Shriver National Institute of Child Health and Human Development, the National Institute on Aging, the National Institute of Mental Health, the National Institute of Neurological Disorders and Stroke, the National Institute of Diabetes and Digestive and Kidney Diseases, the National Institute of Arthritis and Musculoskeletal and Skin Diseases, the National Institute of Allergy and Infectious Diseases, and the Office of Research and Women’s Health.

The NCSDR was established in 1993 as part of the NIH Revitalization Act, in which the center was mandated to conduct and support research, training, health information dissemination, and other activities with respect to a basic understanding of sleep and sleep disorders, including research on biological and circadian rhythms, chronobiology (or the study of biological rhythms), and other sleep-related topics. The NCSDR seeks to fulfill its goal of improving the health of Americans by serving four key functions: research, training, technology transfer, and coordination.

Dry Eye Syndrome Common in Winter

SATURDAY, Jan. 29 (HealthDay News) — Dry eye syndrome is common in winter because of cold, dry outdoor air and dry indoor heat, says an eye expert.
Symptoms include pain, blurred vision, a scratchy or burning sensation, or even watery eyes as the eyes try to compensate for the dryness, explains Pittsburgh-area ophthalmologist Dr. Michael Azar.
“Because both dry eye and allergies can cause watery eyes, differentiating the two conditions can be difficult and may require an eye exam,” he said in a news release from the Institute for Good Medicine at the Pennsylvania Medical Society.
Dry eye can occur at any age, but is more common among older adults, especially post-menopausal women. In some people, dry eye syndrome may be related to:
Conditions that affect the ability to produce tears, such as scleroderma, rheumatoid arthritis, and collagen vascular diseases.
Certain medications, such as diuretics, antihistamines and beta blockers.
Eyelid structural problems that prevent them from closing properly.
Azar outlined some ways to deal with dry eye syndrome.
“Try artificial tears or warm compresses to assist with tear secretion if you have classic dry eye symptoms. At home, a furnace humidifier or room humidifier can help. More severe symptoms may require treatment such as oral doxycycline to improve tear quality, punctal plugs [stoppers inserted into the tear duct], topical steroids or topical cyclosporine (Restasis),” he said.
For most people, dry eye is simply a nuisance.
“However, severe dry eye can make you vulnerable to corneal infections, which can permanently affect your vision,” said Azar. If artificial tears don’t work, schedule an appointment with an ophthalmologist, he advised.
More information
The U.S. National Eye Institute has more about dry eye.

(SOURCE: Institute for Good Medicine, Pennsylvania Medical Society, news release, Jan. 25, 2011)
Copyright © 2011 HealthDay. All rights reserved.
HealthDayNews articles are derived from various sources and do not reflect

Men: Stay Healthy at 50+

Daily Steps to Good Health

* Be tobacco free. For tips on how to quit, go to: http://www.ahrq.gov/path/tobacco.htm or visit http://www.smokefree.gov. To talk to someone about how to be tobacco free, call the National Quitline: 1-800-QUITNOW.
* Be physically active. If you are not already physically active, start small and work up to 30 minutes or more of moderate physical activity most days of the week. Walking briskly, mowing the lawn, dancing, swimming, and bicycling are just a few examples of moderate physical activity.
* Eat a healthy diet. Focus on fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products. Include lean meats, poultry, fish, beans, eggs, and nuts. Eat foods low in saturated fats, trans fats, cholesterol, salt, and added sugars.
* Stay at a healthy weight. Balance the calories you take in from food and drink with the calories you burn off by your activities. Check with your doctor if you start to gain or lose weight.
* If you drink alcohol, drink only in moderation. Have no more than two drinks a day if you are 65 or younger. If you are older than 65, have no more than one drink a day. A standard drink is one 12-ounce bottle of beer or wine cooler, one 5-ounce glass of wine, or 1.5 ounces of 80-proof distilled spirits.

Should You Take Preventive Medicines?

* Aspirin. Ask your doctor about taking aspirin to prevent heart disease.
* Immunizations. You need a flu shot every year. You can prevent other serious diseases, such as pneumonia, whooping cough, and shingles, by being vaccinated. Talk with your doctor or nurse about the vaccines you need and when to get them. You can also find out which immunizations you need by going to http://www2.cdc.gov/nip/adultImmSched/.

Screening Tests: What You Need and When

Health experts from the U.S. Preventive Services Task Force have made these recommendations, based on scientific evidence, about which screening tests you need and when to get them.

* Abdominal Aortic Aneurysm. If you are between the ages of 65 and 75 and have ever been a smoker, talk with your doctor about being screened.
* Colorectal Cancer. Have a test for colorectal cancer. Your doctor can help you decide which test is right for you.
* Depression. Your emotional health is as important as your physical health. If you have felt “down,” sad, or hopeless over the last 2 weeks or have felt little interest or pleasure in doing things, you may be depressed. Talk to your doctor about being screened for depression.
* Diabetes. Have a blood test for diabetes if you have high blood pressure.
* High Blood Pressure. Have your blood pressure checked at least every 2 years.High blood pressure is 140/90 or higher.
* High Cholesterol. Have your cholesterol checked regularly.
* HIV. Talk with your doctor about HIV screening if any of these apply:
o You have had sex with men since 1975.
o You have had unprotected sex with multiple partners.
o You have used or now use injection drugs.
o You exchange sex for money or drugs or have sex partners who do.
o You have past or present sex partners who are HIV-infected, are bisexual, or use injection drugs.
o You are being treated for sexually transmitted diseases.
o You had a blood transfusion between 1978 and 1985
* Obesity. Have your body mass index (BMI) calculated to screen for obesity. (BMI is a measure of body fat based on height and weight.) You can find your own BMI with the BMI calculator from the National Heart, Lung, and Blood Institute at: http://www.nhlbisupport.com/bmi/.
* Sexually Transmitted Infections. Talk to your doctor about being tested for sexually transmitted infections.

A Note on Other Conditions. Every body is different. Always feel free to ask your doctor about being checked for any condition, not just the ones above. If you are worried about diseases such as glaucoma, prostate cancer, or skin cancer, for example, ask your doctor. And always tell your doctor about any changes in your health, including your vision and hearing.

Lowering Salt in Your Diet

Everyone needs some salt to function. Also known as sodium chloride, salt helps maintain the body’s balance of fluids. Salt also functions in many foods as a preservative by helping to prevent spoilage and keeping certain foods safe to eat. But nearly all Americans consume more salt than they need, according to the 2005 Dietary Guidelines for Americans. These guidelines are published every five years by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture.

The natural salt in food accounts for about 10 percent of total intake, on average, according to the guidelines. The salt we add at the table or while cooking adds another 5 to 10 percent. About 75 percent of our total salt intake comes from salt added to processed foods by manufacturers and salt that cooks add to foods at restaurants and other food service establishments.

Q. What are the health effects of too much salt?

A. In many people, salt contributes to high blood pressure. High blood pressure makes the heart work harder and can lead to heart disease, stroke, heart failure, and kidney disease.

Q. What is the daily recommended amount of sodium for adults?

A. The amount of salt in a food is listed as “sodium” on the Nutrition Facts Panel of food labels. The Dietary Guidelines recommend that the general population consume no more than 2,300 milligrams of sodium a day (about a teaspoon of table salt). Most food labels shorten the word “milligrams” to “mg.”

Some people are more sensitive to the effects of salt than others. The guidelines also recommend that, in general, these populations consume no more than 1,500 milligrams.

These populations include

* African Americans
* people with high blood pressure, kidney disease, or diabetes
* people who are middle-age or older

The exceptions to this are people whose doctors have put them on a diet that requires even less sodium because of a medical condition. Always follow your doctor’s recommendation about how much sodium you can have daily.

Q. What steps can I take to lower my salt intake?

A.

* Eat more fresh fruits and vegetables.
* Consume foods that are rich in potassium. Potassium can help blunt the effects of sodium on blood pressure. The recommended intake of potassium for adolescents and adults is 4,700 mg/day. Potassium-rich foods include leafy, green vegetables and fruits from vines.
* Flavor food with pepper and other herbs and spices instead of salt.
* Choose unsalted snacks.
* Read food labels and choose foods low in sodium.

Q. How can I tell if a food is low in sodium or high in sodium?

A. The Nutrition Facts Panel that appears on food labels also lists the “% Daily Value” for sodium. Look for the abbreviation “%DV” to find it. Foods listed as 5% or less for sodium are low in sodium. Foods listed as 6% to 20% contain a moderate amount of sodium. Anything above 20% for sodium is considered high. Try to select foods that provide 5% or less for sodium, per serving.

Q. Are salt substitutes safe?

A. Many salt substitutes contain potassium chloride, which could be harmful to people with certain medical conditions, such as diabetes, kidney disease, and heart disease. Check with your doctor before using salt substitutes.

Q. What is FDA’s role in regulating salt?

A.

* Salt is regulated by FDA as a “generally recognized as safe” (GRAS) ingredient. A GRAS substance is one that has a long history of safe, common use in foods, or that is determined to be safe based on proven science. These substances need not be approved by FDA prior to being used.
* FDA requires that sodium content be stated on food labels. FDA has implemented several labeling requirements related to sodium content of foods.
* FDA sets criteria for nutrient-content claims that manufacturers make about foods. Examples are “low sodium” and “reduced in sodium.”
* FDA has not exercised regulatory authority to require manufacturers to change the amounts of salt in processed foods at this time, but the agency is conducting research in this area. In 2007, the Center for Science in the Public Interest submitted a Citizen’s Petition to FDA requesting that the agency make changes to the regulatory status of salt, including requiring limits on the amount of salt in processed food. In November 2007, FDA held a public hearing in College Park, Md., on the agency’s policies regarding salt in food, and solicited comments from the public about future regulatory approaches.

Q. Will FDA be regulating salt as recommended by the Institute of Medicine report?

A. FDA was a sponsor of the Institute of Medicine (IOM) report, “Strategies to Reduce Sodium Intake in the United States,” which was released by IOM on April 20, 2010. The IOM committee reviewed and recommended various ways to reduce salt intake. The strategies recommended included actions by FDA and other government agencies and by food manufacturers, public health professionals, and consumer educators. These recommendations are being carefully reviewed and evaluated by FDA.

This article appears on FDA’s Consumer Updates page3, which features the latest on all FDA-regulated products.

Updated: April 20, 2010

Calcium and Bone Health

Bones play many roles in the body. They provide structure, protect organs, anchor muscles, and store calcium. Adequate calcium consumption and weight bearing physical activity build strong bones, optimizes bone mass, and may reduce the risk of osteoporosis later in life.

For more information on bone health and osteoporosis please visit the National Osteoporosis Foundation.*
Peak Bone Mass

Peak bone mass refers to the genetic potential for bone density. By the age of 20, the average woman has acquired most of her skeletal mass. A large decline in bone mass occurs in older adults, increasing the risk of osteoporosis. For women this occurs around the time of menopause.

It is important for young girls to reach their peak bone mass in order to maintain bone health throughout life. A person with high bone mass as a young adult will be more likely to have a higher bone mass later in life. Inadequate calcium consumption and physical activity early on could result in a failure to achieve peak bone mass in adulthood.
Osteoporosis

Osteoporosis or “porous bone” is a disease of the skeletal system characterized by low bone mass and deterioration of bone tissue. Osteoporosis leads to an increase risk of bone fractures typically in the wrist, hip, and spine.
Section of bone showing osteoporosis

While men and women of all ages and ethnicities can develop osteoporosis, some of the risk factors for osteoporosis include those who are

* Female
* White/Caucasian
* Post menopausal women
* Older adults
* Small in body size
* Eating a diet low in calcium
* Physically inactive

To find out more about the prevalence and risk factors associated with osteoporosis, please visit the National Osteoporosis Foundation.*
Calcium

Calcium is a mineral needed by the body for healthy bones, teeth, and proper function of the heart, muscles, and nerves. The body cannot produce calcium; therefore, it must be absorbed through food. Good sources of calcium include

* Dairy products—low fat or nonfat milk, cheese, and yogurt
* Dark green leafy vegetables—bok choy and broccoli
* Calcium fortified foods—orange juice, cereal, bread, soy beverages, and tofu products
* Nuts—almonds

Recommended amount of calcium vary for individuals. Below is a table of adequate intakes as outlined by the National Academy of Science.

Recommended Calcium Intakes
Ages Amount mg/day
Birth–6 months 210
6 months–1 year 270
1–3 500
4–8 800
9–13 1300
14–18 1300
19–30 1000
31–50 1000
51–70 1200
70 or older 1200
Pregnant & Lactating 1000
14–18 1300
19–50 1000

Source: Dietary Reference Intakes for Calcium, National Academy of Sciences, 1997

Vitamin D also plays an important role in healthy bone development. Vitamin D helps in the absorption of calcium (this is why milk is fortified with vitamin D).

For more information on calcium and children visit the National Institute of Child Health and Human Development (NICHD).
Weight-Bearing Physical Activity

Regular physical activity has been associated with many positive health benefits including strong bones. Like proper calcium consumption, adequate weight-bearing physical activity early in life is important in reaching peak bone mass. Weight-bearing physical activities cause muscles and bones to work against gravity. Some examples of weight bearing physical activities include

* Walking, Jogging, or running
* Tennis or Racquetball
* Field Hockey
* Stair climbing
* Jumping rope
* Basketball
* Dancing
* Hiking
* Soccer
* Weight lifting

Incorporating weight-bearing physical activity into an exercise plan is a great way to keep bones healthy and meet physical activity recommendations set forth in the Dietary Guidelines for Americans.

Adults: Engage in at least 30 minutes of moderate physical activity [on] most, preferably all, days of the week

Children: Engage in at least 60 minutes of moderate physical activity [on] most, preferably all, days of the week

For more information, visit Dietary Guidelines for Americans.
Selected Resources

Carla and friendsPowerful Bones. Powerful Girls.TM site for Girls
This girl-friendly Web site helps girls understand how weight-bearing physical activity and calcium can be a fun and important part of everyday life.
Also available for Parents.

Bone Health and Osteoporosis: A Surgeon General’s Report
By 2020, one in two Americans aged 50 years or older will be at risk for fractures from osteoporosis or low bone mass.
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* Links to non-Federal organizations found at this site are provided solely as a service to our users. These links do not constitute an endorsement of these organizations or their programs by CDC or the Federal Government, and none should be inferred. CDC is not responsible for the content of the individual organization Web pages found at these links.

Potassium-Rich Foods Do a Heart Good

And another study confirms power of raw fruits, vegetables to protect against stroke.

WEDNESDAY, March 3 (HealthDay News) — Eating plenty of potassium-rich foods such as leafy greens, potatoes and bananas may reduce the risk of stroke and coronary artery disease, according to Italian researchers.

The new analysis was based on 10 studies published between 1966 and 2009 that included almost 280,000 adults. During follow-ups that ranged from five to 19 years, there were over 5,500 strokes and almost 3,100 coronary heart disease events, the investigators found.

Higher potassium intake was associated with a 19 percent lower risk of stroke and an 8 percent lower risk of coronary heart disease. The findings support global recommendations for people to increase their consumption of potassium-rich foods in order to prevent vascular disease, said Dr. Pasquale Strazzullo, of the University of Naples, and colleagues.

Other foods high in potassium include soybeans, apricots, avocados, plain non-fat yogurt, prune juice, and dried beans and peas.

The findings were presented Wednesday at the American Heart Association’s Nutrition, Physical Activity and Metabolism conference in San Francisco.

Another study presented at the meeting found that a diet high in raw fruits and vegetables may help protect against stroke.

In that study, the researchers examined the incidence of stroke among more than 20,000 men and women, aged 20 to 65, who were free of cardiovascular disease at the start of the study. During 10 years of follow-up, there were 233 strokes among the participants.

After they adjusted for a number of factors, the researchers found that people with a high intake (more than 262 grams per day) of raw fruits and vegetables were 36 percent less likely to suffer a stroke than those with a low intake (less than 92 grams per day) of raw fruits and vegetables.

However, there was no association between stroke risk and a high intake (more than 233 grams per day) or low intake (less than 113 grams per day) of processed fruits and vegetables, said Linda Oude Griep of Wageningen University, the Netherlands.

More information

The U.S. National Library of Medicine has more about dietary potassium.

(SOURCE: American Heart Association, news releases, March 3, 2010)

Diabetes Defined

Diabetes means your blood glucose (often called blood sugar) is too high. Your blood always has some glucose in it because your body needs glucose for energy to keep you going. But too much glucose in the blood isn’t good for your health. Glucose comes from the food you eat and is also made in your liver and muscles. Your blood carries the glucose to all of the cells in your body. Insulin is a chemical (a hormone) made by the pancreas. The pancreas releases insulin into the blood. Insulin helps the glucose from food get into your cells. If your body does not make enough insulin or if the insulin doesn’t work the way it should, glucose can’t get into your cells. It stays in your blood instead. Your blood glucose level then gets too high, causing pre-diabetes or diabetes.

Pre-diabetes means your blood glucose levels are higher than normal but not high enough for a diagnosis of diabetes. People with pre-diabetes are at an increased risk for developing type 2 diabetes and for heart disease and stroke. The good news is that if you have pre-diabetes, you can reduce your risk of getting type 2 diabetes. With modest weight loss and moderate physical activity, you can delay or prevent type 2 diabetes and even return to normal glucose levels. Signs of diabetes include being very thirsty, urinating often, feeling very hungry or tired, losing weight without trying, having sores that heal slowly, having dry, itchy skin, losing the feeling in your feet or having tingling in your feet, and having blurry eyesight. However, some people with diabetes do not have signs at all. Data in 2005, show about 20.8 million Americans, or 7 percent of the population with diabetes. More than fourteen million people have diagnosed diabetes, while an estimated 6.2 million people are undiagnosed. More than 10.3 million people 60 years or older have diabetes. This figure represents 20.9 percent of that age group.

People can get diabetes at any age. There are three main kinds: type 1, type 2, and gestational diabetes. Type 1 diabetes, formerly called juvenile diabetes or insulin-dependent diabetes, is usually first diagnosed in children, teenagers, or young adults. With this form of diabetes, the beta cells of the pancreas no longer make insulin because the body’s immune system has attacked and destroyed them. About 5 to 10 percent of people with diabetes have type 1 diabetes. Type 2 diabetes, formerly called adult-onset diabetes or non insulin-dependent diabetes, is the most common form of diabetes. People can develop type 2 diabetes at any age — even during childhood. This form of diabetes usually begins with insulin resistance, a condition in which fat, muscle, and liver cells do not use insulin properly. At first, the pancreas keeps up with the added demand by producing more insulin. In time, however, it loses the ability to secrete enough insulin in response to meals. Being overweight and inactive increases the chances of developing type 2 diabetes.

About 90-95 percent of people with diabetes have type 2 diabetes. Type 2 diabetes is also more common in people with a family history of diabetes and in African Americans, Hispanic Americans, American Indians, Alaska Natives, and Asian and Pacific Islanders. Some women develop gestational diabetes during the late stages of pregnancy. Although this form of diabetes usually goes away after the baby is born, a woman who has had it and her child are more likely to develop type 2 diabetes later in life. Gestational diabetes is caused by the hormones of pregnancy or a shortage of insulin. Children of women who have had gestational diabetes are at risk for developing type 2 diabetes, especially if they become overweight. Diabetes is a very serious disease. Over time, diabetes that is not well controlled causes serious damage to the eyes, kidneys, nerves, and heart, gums and teeth. When you have diabetes, you are more than twice as likely as people without diabetes to have a heart disease or a stroke, and your risk of a heart attack or stroke is the same as someone who has already had a heart attack or stroke. Keeping your blood glucose, blood pressure, and cholesterol under control is the best defense against the serious complications of diabetes, especially heart disease and stroke. People who take steps to control their diabetes can make a big difference in their health.

Source: National Institute of Health