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Making Soyful News by Elaine Podszus,RNC,BSN Several recent studies have shown that perhaps soy products should be made a part of our dietary intake. Nutrition plays a very significant role in our lives, we not only need to eat to live, but eating certain foods can actually help us live better, so we can truly have a good reason to live to eat! Soy products, along with a low-fat diet, have been found to reduce the risk of coronary artery disease by keeping cholesterol levels down. The FDA has given food makers the go-ahead to tout these claims on their product labels. In November 2000 the American Heart Association urged Americans with elevated cholesterol levels to incorporate more soy into their diets. Every one-percent drop in the cholesterol level lowers the heart-disease risk by two-percent. But beware; it is only the soy in foods, such as protein packed soybeans that can be counted upon to lower cholesterol. The supplemental pills so popular on the market have not been proven to provide the soybean’s salutary effects. Although more research is needed in this arena, soy foods have shown some promise in the area of cancer protection. Studies in some Asian countries have shown lower death rates in persons who consumed soy several times weekly. Soy has also been hinted at in the easing of menopausal discomforts, although experts agree that more evidence is needed to determine the role soy may play here. Further information can be obtained concerning this subject on the Internet: http://www.biosynergy.com/soy.htm and hhtp://www.eatingwell.net/soy.shtml (a website from Dr. A. Weil, MD, a noted resource on health matters). Jaret, D. (2001). "The new joy of soy". Readers Digest. February, 45-48. Stress and the Deadly Quartet by Elaine Podszus,RNC,BSN Weight. Blood Pressure. Cholesterol level. Blood glucose level. Who of us don’t quake in our shoes when a visit to the physician’s office brings up these subjects? Research has found that not any one of these factors alone, but their combined effects show the most harm. More importantly, stress may be the key trigger that initiates this life-threatening combination, dubbed the Deadly Quartet or Metabolic Syndrome. It is believed that stress triggers a domino effect in the body’s endocrine system. This process begins in the hypothalamus of the brain, which sends a message to the body’s master gland (the pituitary gland), which signals the adrenal glands to release abnormally high levels of the stress hormone cortisol. This in turn can result in abdominal fat storage and elevated insulin levels (which have been linked to heart attacks, stroke, and diabetes), high blood pressure and blood glucose, and a poor cholesterol profile. It is estimated that one in four Americans currently have signs of Metabolic Syndrome. There are several steps to follow toward developing a healthier and more balanced lifestyle. Watch your temper and stress levels. Lighten your dark moods and treat your minor depression before it gets a chance to progress. Flatten your belly, especially the visceral fat located within the abdomen. Losing only five to ten percent of body weight can often stabilize or even reverse other factors in the quartet. Limit your bad habits of heavy drinking and cigarette smoking as these are related to the abdominal fat storage mentioned previously, and over-caffeinating as over consumption of caffeinated coffee in persons with high blood pressure and under job stress may lead to a dangerous rise in blood pressure levels. Lastly, rev up your metabolism; metabolic fitness is one of the best safeguards against heart disease, stroke and diabetes. There are also several modalities that fall under what is considered the holistic approach to stress management and reduction. These include music therapy, visualization, massage therapy and aromatherapy. Utilizing visualization for example, one would visualize or "see" their stress as a particular entity that they mentally diminish, or even mentally "see" themselves in a peaceful and relaxing place to help them refocus. Further information related to stress and how it affects health can be found on the Internet: http://www.newmind.com and http://stressless.com/products/DietNutritionBrowder, E. (2201). "Stress busters that can save your life". Readers Digest. April, 41-44. Women – Watch your numbers! by Elaine Podszus,RNC,BSN Current findings reveal that one woman in four has a cholesterol level high enough to jeopardize her heart health. According to the American Heart Association, almost 100 million Americans have total cholesterol counts that exceed the safe cut off point of 200. The recommendation is for everyone to have her cholesterol checked at least once every five years, beginning at age 20. If a diagnosis of high cholesterol is made, she should then be tested every eight to twelve weeks until it is gotten under control, and then three to four times per year, or as directed by her physician. A total cholesterol level must also include the ratios of LDL,"bad cholesterol" to HDL, "good cholesterol". Even if the total cholesterol exceeds 200, as long as the HDL is high, the risk for heart disease is low. Recent research has found that a woman’s total cholesterol level starts to rise in the years prior to menopause, and by the time she enters menopause itself, a woman’s total cholesterol level may have risen by as much as 18 percent. Some people have a genetic predisposition to high cholesterol, and no matter what dietary and lifestyle changes they make their cholesterol levels rise and for them medication is the only route to follow. However, there are alternatives to medications for many people. Following the American Heart Association recommendations for dietary modifications to reduce the amounts of saturated fats and cholesterol consumed, including soy protein foods into the diet, and participating in any form of exercise – such as walking, cycling, swimming, dancing, even taking the stairs rather than the elevator – for at least a half hour most days of the week, are effective ways to lower the cholesterol levels and the risk of cardiac disease. Even if medications are needed, bear in mind that regular exercise and a healthy diet are still critical elements in cholesterol control. Achieving and maintaining balance in all aspects of our lives is the concept underlying Traditional Chinese Medicine, the balance between yin and yang, the harmonious flow of chi/qi (energy). Further information related to this subject is available on the Internet: hhtp://www.wandb.com/cholesterol.5.htm (a professional website from Dr. Gardner) and hhtp://www.choicediets.com. Kearns,B. (2001). "Down with cholesterol". Good Housekeeping. April, 67-70.
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