LiveLongAgeWell

I have a regular disagreement with a doctor friend of mine. I tell him that most research supports that people who drink a little alcohol each day live longer, and he says no, sorry, that can’t be… (or if he’s in a good mood, he might concede: “yes, but only if it’s red wine”). And I always respond: no, actually, even people who drink a little gin or vodka or whatever each day live longer and with less risk of early death. It’s always the same argument.

So I was happy to see this recent publication of a large, impartial research project (part of the U.S. Health and Retirement Study) from a reliable institution; the University of California San Francisco, which followed 12,519 adults age 55 and over during a four year period with one question: who was more likely to die—of any cause—during the four-year period—those who didn’t drink any alcohol, those who drank “moderately” (one drink per day), or those who drank “heavily” (three or more drinks per day).

They found that people who had one drink per day enjoyed a 28 percent lower risk of dying during the four-year period. The researchers controlled for other factors like race, smoking, obesity, socioeconomic status and so forth to make sure that what made the difference was only the alcohol intake, and not some other factor(s), like that people who could afford a little alcohol each day also were thinner, or had better diets, or wore their seatbelts more, etc.

The study further concluded that people who drank three or more drinks per day increased their risk of dying during the four years by 11%. Those who drank just a little bit—averaging one drink per week—did not show a lower death risk like those who had one drink a day. In this study, the people who drank a little bit, or we might say moderately (one drink per day),  survived the best.

Alcohol and health though is a complex and controversial topic, and it brings out lots of passion and guilt, fear, danger…all of that, in doctors as well as in the general public. Floating around is the concern regarding addiction, and for all of us, that needs to be considered.

If you care to read more about this, and how cancer risk compares with heart risk and alcohol, I suggest you might start with this recent WebMD article.

Now I’ll ask my doctor friend—the one with whom I argue this issue—and see what he thinks about this UC San Francisco study. I suspect he won’t believe it. If you remind me, I’ll tell you what he says.

ps….yes, Buzz the poodle is better

I am trying to drink at least two cups of coffee these days. It helps wake me up and gives me a boost in the afternoon. Plus I enjoy it as a health drink—it’s full of antioxidants. Still, I find many people still carry (unnecessary) guilt about drinking coffee, so as new research about health and coffee comes forward, I will present it in this LLAW blog, be it positive or negative. The news, though, has been overwhelmingly favorable.

Here’s another report—this from the latest Journal of Alzheimer’s Disease—that should make coffee drinkers feel good, and if you don’t drink, you might consider it because this research is more confirmation that coffee seems to help keep your brain functioning well.

How does coffee help the brain? We don’t know but here are three theories: coffee decreases the risk of developing diabetes, which has been associated with dementia. Second, Alzheimer’s disease is marked by a build-up of “amyloid” plaques—basically sticky brain “junk” that blocks function—and caffeine apparently decreases the formation of these plaques. Finally, coffee’s antioxidant effect might be brain protective.

This Scandinavian study—part of the Finnish Cardiovascular Risk Factors, Aging and Dementia (CAIDE) Study—followed 1,400 men and women for more than 21 years, a very long time as research goes, and the result was that those who drank three to five cups per day were 65% less likely to develop dementia than those who didn’t drink coffee or drank less than two cups. The researchers tried to ensure that this difference between coffee drinkers and non-drinkers wasn’t the result of some other factor, for example, that the coffee drinker group had lower blood pressure or cholesterol than the non-drinking group.

Still, since this wasn’t a prospective clinical trial, the researchers can’t be certain that they looked at all factors involved. So there could be something else besides coffee that improved brain function. As a hypothetical example, maybe the coffee drinkers were a more sociable group, and they got out and mixed with more people and that’s what preserved their brains, not the coffee.

But this CAIDE study is one of several that have suggested drinking coffee is a very good way to preserve brain function, and for me, I’m sticking to my two or three cups of caffeinated coffee per day.

(a continuation of Friday’s post….)

•    A home water filter is a very good investment, and a true necessity if someone in your home is pregnant, very young, or has a weakened immune system. There are various filter types, but the ones that attach to your kitchen faucet or fit in a carafe are the best overall. Look for one that has a certification “NSF [National Sanitation Foundation] International Standard 53” on the packaging, and don’t trust the filters that might be part of your refrigerator, because many of these are not NSF 53 certified, and only filter out bad tastes, not contaminants. It’s critical you replace the filter as recommended on the packaging; otherwise, you will end up with a clogged filter that actually ends up putting more guck into your water. I recommend Pur filter products.

•    Even with a filter, use water from the cold water tap, not the hot water tap, because the hot pipes dissolve more of the metal into the water.

•    Bottled water is not the perfect solution, but when you are on the go, it’s healthier than a soda. For traveling, especially foreign travel, it’s clearly the safer alternative to tap water. If you do drink a lot of bottled water, you should investigate your brand to see how careful the company is with the testing and certification of their product. This will take some digging, as the label will probably not give much information, so you will need to look at the company website which might be heavy with cool mountain images and trim bodies, but not the facts you need. Then call or send an email, and if you get a runaround, look at other brands.

•    Beyond the environmental issues of all that potential plastic waste, it’s not safe to reuse your plastic bottles, as over time the plastic itself may leach bad things into your water, along with the bacterial contamination concerns. So be on the lookout for the re-usable bottles sold just for this purpose, and consider filling them with filtered tap water. You’ll save a lot of money, and you will be much more “green”!

•    For efficient exercising you need adequate water, about a quart or two per hour of vigorous exercise (some marathon runners have been known to over-do the water, so listen to your body carefully). Be aware that alcohol will make you urinate more and tend to dehydrate, so drink more water with those. If your skin and mouth and lips are dried out, know that being dehydrated makes you look older than you are. One reason young people tend to have nicer skin is because it is plump and hydrated, and, thinking internally, if you are dry on the outside, your brain may also be dried out some, and you may not feel as sharp. So to feel better, look younger, and function better, drink enough water. (Next time you feel a bit low energy, check your mouth and look at your urine. Your “batteries” may need a recharge!)

In the U.S. these days, there’s a sense of going back to some basics, so the next two posts are about the most basic health food imaginable. These are extracts from my upcoming book: How To Drop Dead Dancing In Your 90s: Live Long Age Well. Today…background information, next post…specific water hints!

We’ve all probably heard that it’s good to drink eight glasses of water a day. That sounds like a lot and it’s inconvenient to keep count, so an easier and better way to know if you are drinking enough is to just look at the color of your urine, and if it’s light-colored—like straw or lemonade—you are probably OK, and if it’s darker than that, you need to drink more water.

Our body, mostly water, is like a very complex and demanding factory, and to work well we need adequate water to keep the big machine running smoothly. If we are dehydrated we won’t feel great or have our normal energy, and also we won’t look as good as we should. As an example, if you have ever experienced a hangover, and you look in the mirror in the morning, you might be shocked at how badly you look.  Much of that is because you are just dried out, and once you start drinking lots of water you will start to look and feel better.

Water is our body’s preferred lubricant, and the water we drink is quickly absorbed and our marvelous body converts it to whatever we need.  It is the building block of all of our cells. It transports our nutrients and waste products, and is critical for keeping our temperature regulated. When well hydrated, we are less likely to suffer from urinary tract infections, kidney stones, constipation, and even bad breath, because thinner well-hydrated saliva will help keep our mouth fresh. And it’s the water content in many fruits that fills us up and helps keep our weight under control.

So it’s unfortunate but important that we need to be concerned about the quality of our water at home. The EPA (Environmental Protection Agency) regulates tap water, but many cities have occasional contamination problems, and even if your city monitors the unwanted chemicals within published limits of acceptability, there is concern that the EPA standards for certain substances, like arsenic, are too loose. Plus the EPA tests for only a minority of the thousands of noxious substances that can seep into our water systems and increase the chance for certain cancers and miscarriages. The infrastructure of some municipal water systems can be over 100 years old, and even if the water your city pumps out is fine, who knows what happens as it churns through your pipes and out your kitchen faucet. If you live in an older tall apartment building, possibly with lead pipes, you can picture the situation, and it’s not appetizing. The best solution—unless you are very confident of your home’s water—is to use a filter for the water you drink, cook with, and feed your pets.

It would be great if bottled water solved the issue of contamination, but it doesn’t. Surprisingly, the government standards for bottled water are not as strict as for tap water, so buying bottled water gives no guarantees at all. Further, between 25-40% of all bottled water sold in this country is not from any “natural” source at all; it is actually processed city tap water. It is more likely from Detroit than the mountains, and the nice picture on your bottle means nothing; you really need to study the fine print on the label to see if you can figure it out.

Not that bottled water is necessarily bad; it’s just that you can’t assume it’s necessarily safe. Some bottled waters will give you a nice dose of minerals such as magnesium, which is a good thing for your heart and blood pressure, but you can also get these important minerals from a well-rounded diet. Fluoride in water decreases dental cavities, especially for children, and you need to investigate to see if your bottled water contains it.

Last Wednesday I presented some information about average weight gain during the holidays, and while the problem may be exaggerated in the media, none of us wants to arrive at New Year’s needing to make a weight loss resolution. More significant, the data indicates that whatever weight you gain during the holidays is especially difficult to lose and keep off, and that year after year, many people’s weight may creep up because of the those cumulative gains.

When we think of high calories, we might think more about what we eat, and less about what we drink, but beverages could be a big part of the problem. There was an interesting WebMD feature last week regarding the best and worst beverages for weight loss. You can watch the slide show here, or if you don’t want to slog through fifteen pages (and see lots of ads), you can read my summary below. I have added my own spin on their recommendations.

Let’s start with the drinks BAD for your diet:

SODA: The single biggest source of calories in the American diet, and switching to diet soda is of questionable help (paradoxically, may just induce you to eat other sweet foods). Best to avoid.

FANCY COFFEES: The ones you buy at coffeeshops with the fancy names that cost $3 to $6. May have close to 600 calories in a large. I detailed these in a recent post.

WINE COOLERS: A 12 oz. bottle may have 190 calories and 22 gm. of carbs. Regular wine or a mix of wine and sparkling water much healthier.

FANCY COCKTAILS: If add sugary syrups, chocolate, or cream watch out. For example, a white Russian has over 700 calories, and a super-size margarita more than 1000. Yikes!

Here are the QUESTIONABLE drinks:

FRUIT JUICE: May have as many calories as soda, but at least has nutritional value. Look for “100% Fruit Juice” on label, and note the calories per 8 oz. serving. Mix with water or sparkling water to cut calories.

SMOOTHIES: If someone else makes for you, probably full of calories. Make your own with low-fat milk and fresh fruit.

Now, the GOOD beverages:

WATER: May fill you up so you eat less. Pass on the bottled water and go for filtered tap water.

VEGETABLE JUICE: Lower in calories than fruit juice and usually more nutritious (look for ones with more fiber, which helps control hunger). Try to find “Low Sodium” versions, as regular often full of salt.

COFFEE: If black, calorie-free. Full of great anti-oxidants, and caffeine is healthy for most people. Again, see my recent post for details.

GREEN TEA: WebMD says it helps with weight loss but that effect is small. Still, it has some caffeine and is full of great phytonutrients, so drink up.

LIGHT BEER: About 50% less calories than regular beer.

LOWER-CALORIE ALCOHOL DRINKS: Not on the WebMD list, but for some people, can be both healthy and low-calorie. This is the topic for next Monday, just in time for New Year’s.

This Wednesday “A Simple, Inexpensive, And Valuable Last-Minute Gift”. In the meantime, enjoy your Holidays!

Last post I gave some background information on coffee, and today I am offering some practical pointers on how to maximize the health benefits of coffee. This is from my upcoming book How To Drop Dead Dancing In Your 90s: Live Long Age Well. If you have any thoughts or comments about coffee drinking and health, please leave a comment! In the meantime, I suggest you grab a cup and read on…

• Choose caffeinated coffee if you can, because it has greater health benefits as far as decreasing your risk of Parkinson’s disease and diabetes, and caffeine tends to increase your HDL (good) cholesterol. Decaffeinated coffee can raise your cholesterol level. If you cannot tolerate much caffeine, try caffeinated in the morning, and decaf later in the day. If that’s still too much caffeine, at least limit your decaf to one to two cups per day. If you drink decaf, buy high-quality, water-processed decaf that has been prepared through a filter (not the espresso style).

• The ideal healthy amount of caffeinated coffee is one to four cups per day, ideally two to three, spaced throughout the day to avoid caffeine rebound when the coffee jolt wears off.  If coffee keeps you up at night, try drinking earlier in the day before resorting to decaf. When you consider “bad health behaviors”, drinking more than four cups a day is not so bad, but if you drink a lot, you are more likely to become caffeine addicted (one of the easier addictions to beat if needed), and you need to keep an eye on your blood pressure. If you get jittery or notice heart palpitations, cut back.

• If you often drink “fancy” coffee drinks, think about the calories. If you order one of the über-marketed (whatever)-ccinos, you could ingesting over 500 calories in that one tasty drink. (Hint: be suspicious of any drink that has the ® symbol…it’s probably full of unhealthy calories.)  If you drink a ® coffee regularly, probably you have moved coffee from something healthy to something that could make you fat and harm your heart.

• Filtered coffee or percolated or instant is the healthiest. Less healthy is French press, boiled, and (unfortunately) the espresso types, because those styles, taken as an espresso, or mixed into a latte or cappuccino and into any number of other chic-ccinos, can increase your cholesterol. A coffee filter removes harmful chemicals that naturally are found in coffee (such as kahweol and cafestol), and espresso drinks are not filtered.  Of course once in a while it’s fine to drink espresso or lattes or cappuccinos, but for your basic coffee, remember that regular filtered coffee is healthiest. If you want to be both chic and healthy when you order, ask for a “Caffé Misto” or “Café au Lait” (filtered coffee with steamed milk). You can still use the French name, but the barista should make your drink with filtered coffee rather than the less-healthy espresso type.

• Coffee and osteoporosis: if you take enough calcium in your diet, 1000 to 1200 mg. per day, you probably don’t have to worry about coffee lowering your calcium level. But if you have a concern about bone thinning, take your coffee with milk or better, soy or skim milk, and if you have a serious issue, talk to your doctor. If you are pregnant or lactating, many doctors feel a cup of coffee is probably OK, but discuss with your physician.

• If you have high or borderline blood pressure, occasionally check your pressure after coffee. If you have coronary artery disease (narrowed blood vessels in the arteries of your heart), you should wait an hour after drinking coffee before doing significant exercise.

• For some reason I don’t understand, anti-oxidants have the nasty tendency to stain your teeth... nothing is perfect.  But be careful—coffee can ruin your smile, so swish water after drinking to avoid the un-sexy dark teeth look. Or chew a stick of sugar-free gum (especially good is gum with xylitol) after coffee to freshen your breath and keep your teeth white.

Occasionally I will post an excerpt from the draft of the book I am writing: How To Drop Dead Dancing In Your 90s: Live Long Age Well. Frequently people ask me about coffee: is it really good for you? is caffeinated OK?  So I chose to include this sample. Here is Part One from the coffee section of my upcoming book…

Antioxidant Rich…Drink It…Especially Caffeinated

It seems almost natural to think that all those great anti-oxidants are found only in colorful fruits and vegetables, so we might find it hard to believe that something so colorless and flat and black as coffee could be so healthy for you, but it is. If you drink caffeinated coffee, lose your guilt, because you are enjoying something that, it turns out, is really good for you, and as a bonus gives you a natural mental and physical boost. Coffee is full of anti-oxidants and there are many studies now that show coffee is almost a new super-food, with little downside. It doesn’t lead to ulcers, hypertension, or cancer. Quite the opposite is true. Recently an international research group rated the per-serving antioxidant content of foods and amazingly, coffee ranked higher on the list than either blueberries or red wine. In the American diet, coffee may be the #1 source of anti-oxidants.

There is excellent evidence coffee protects your liver from damage and decreases the risk of cirrhosis and gallstones, so especially if you do drink more alcohol—even wine or beer—than generally advised (one to two drinks per day), you should probably also drink a few cups of coffee daily (although cutting down on the alcohol would be better). A 2005 Japanese study showed that people who drank 3 or more cups of coffee per day had a 50% less risk of liver cancer, and there is evidence coffee drinkers also have a lower risk for colon cancer. Coffee can temporarily raise your blood pressure and heart rate, but does not lead to the disease of hypertension.

For diabetics and for those worried about becoming diabetic as they get older: coffee should be fine for you. While there is still some controversy, both decaf and caffeinated coffee seem to lower the chance of developing diabetes, though the protective effect is better with caffeinated coffee. Another advantage of caffeinated coffee is that while decaf can lead to an increase in both your total and LDL (bad) cholesterol,  caffeinated coffee will not; in fact, the caffeinated version is most likely good for your heart, as it tends to raise your HDL (good) cholesterol level.

Let’s talk about your brain on coffee. We all know that regular coffee will boost your energy level, temporarily at least, but more important, caffeinated coffee seems to have what is called a “neuroprotective effect”, and a number of studies have shown a 40-80% decreased risk of Parkinson’s disease in people who regularly drink more than one cup of (caffeinated, not decaf) coffee per day. However, if you are a post-menopausal woman who has been on estrogen therapy, this anti-Parkinson’s effect apparently does not hold for you.

All this is remarkable enough, but further studies now are suggesting that caffeinated coffee probably protects you from long-term memory loss, and even cuts your chance of developing Alzheimer’s disease. Researchers are now working to develop various coffee-related compounds that might result in treatments for Parkinson’s disease, alcoholism, alcoholic liver disease, and even depression.

On Monday…practical pointers on ways to maximize the health benefits of coffee.

Most likely you have seen the flashy advertising for pomegranate juice, and primarily these ads promote it as a health drink, not for great taste or that it’s refreshing. Fortunately, there is good evidence that this juice is full of wonderful anti-oxidants; it probably cuts the risk of atherosclerosis, and may slow the growth of various cancers, particularly prostate and breast. However it’s expensive, rather bitter, full of calories, and if you buy the most heavily advertised brand, you actually might be getting more cherry juice than pomegranate (for all fruit juices, it’s important to read the label fine print carefully). You might find 100% pomegranate juice—just not the most heavily advertised brand—in some warehouse stores at a reasonable price.

For some years now it has been known that another healthy juice— grapefruit—can cause problems for people taking certain prescription medications, particularly blood pressure and “statin” drugs for high cholesterol. Grapefruit interferes with the metabolism, or breakdown, of certain medications in the body, so if you take one of those medications and also drink grapefruit juice, you could end up with too much of the medication in your system. It seems pomegranate might cause similar problems.

While it’s an ancient fruit that was celebrated centuries ago for its longevity and protective powers, pomegranate has burst into the U.S. scene so recently that scientists need more time and research to figure out exactly how it might interact with medications…still, there is enough concern such that if you take prescription medications, you should check with your doctor or pharmacist before drinking grapefruit or pomegranate juice (or eating the fruit, of course). Likewise if you have cancer, or are undergoing chemotherapy or radiation treatment, check with your physician (it could actually impair your treatments). Still, for most people, pomegranate is a very interesting and promising fruit. It just might fulfill its legendary promise and give many health benefits, and I will cover it, and other new, exotic fruits more in future posts (one pleasant Friday post will include the pomegranate martini, otherwise titled: how you can make alcoholic drinks healthier).