How the FDA Protects the Consumers' Interests

Do you ever wonder how to interpret food labels?  Did you know that ingredients are listed with the largest content ingredient first?  If you have any questions about food labeling, Angela Gomez contacted me to offer a free e-book entitled FDA food labels:  Requirements in a Nutshell.

The FDA website informs us that “The Food and Drug Administration is the oldest comprehensive consumer protection agency in the U.S. federal government.” It has been regulating food production and delivery practices and enforcing food laws for over a century. The agency’s requirements for proper food labeling have been giving food producers a headache because of their complexity, but the consumers definitely benefit from their rigorous standards.

The FDA provides strict guidelines on how to label a food product, so that it includes important information about its contents: the percentage of nutrients, vitamins, minerals, calories, the list of all ingredients, including and clearly identifying any potential allergens, the origin of food or the address of the manufacturer/distributor, etc. Conscientious food producers often include non-mandatory but useful information such as “best before” date, information about whether it’s “washed” or “ready-to-eat”, health claims, recipes, defrosting instructions and other helpful tips.

The FDA is constantly improving their website with news and tips about food safety. Looking after the consumers’ best interests, it is now proposing changes to current food labeling regulations to include more accurate information about the serving size, added sugar, etc. Before that happens, everyone concerned about healthy nutrition and food safety should become better informed about what they are eating, and the best way to start is to find out how to read food labels and read this simple guide to food labeling requirements.

Thank you, Angela  Gomez, for bringing this ebook to my attention and writing this blog post (all except the first paragraph).  Readers can access and download this free ebook at http://www.foodpackaginglabels.net/food-labeling-requirements/

Ways to De-stress your Summer

A couple weeks ago I read this blog post from the Positivity Blog (Henrik Edberg), I recognized the value of his list. Henrik has over 59,000 (yes 59,000) followers and here’s the reason I look forward to his tips and strategies:  they work.  So if you have five minutes, check out Henrik’s post on 10 ways to decrease your stress this summer.  I think you will find at least a couple suggestions that you can use to make this a great summer for you and your family.  http://www.positivityblog.com/index.php/2015/06/10/least-stressful-summer/

 

Do you wish for a good night's sleep?

Do you find yourself tossing and turning, frustrated because you are still wide awake?  Many people struggle with sleep issues.  Medical experts recognize that lack of sleep contributes to obesity, diabetes and poor immune system function.  http://sleepfoundation.org/sites/default/files/SleepWakeCycle.pdf

What can a person do to get more sleep?  

The National Sleep Foundation (NSF) gives 10 tips to promote healthy sleep

1.     Schedule bedtime, even on weekends to keep your body on a schedule.

2.     Form a bedtime routine which helps you wind down for sleep.  (We personally find watching a favorite TV comedy helps us wind down.)

      3.     Nap early in the day, because afternoon naps may interfere with a good night’s sleep.

4.     Add exercise into your day.

5.     Make your bedroom comfortable.  This NSF recommendation includes a cool (60 to 67 degree temperature) quiet environment.

6.     Consider your mattress and pillows.  Are they comfortable? If they are older than 9-10 years (lifespan of many quality mattresses), you may want to replace them.

7.     Turn down the lights in the evening so your body’s circadian rhythms can wind down to sleep.

8.     Skip the alcohol, cigarettes and heavy meals at night.  Allow yourself 3 hours after a meal before bedtime. 

9.     Slow down the last hour of the evening so your body can relax and prepare for sleep.

10.  When you can’t sleep and your mind is spinning, leave your bedroom and relax until you become sleepy.  Sometimes it’s best to write down/type the thoughts and ideas in your head so you can relax. http://sleepfoundation.org/sleep-tools-tips/healthy-sleep-tips

Happy Memorial Day (tomorrow)

We recognize that Memorial Day is the day to honor our veterans and active service personnel for their work and sacrifice.  So thank you for your service.  I (We) appreciate what you do.

What’s the history of Memorial Day?  Memorial Day was called Decoration Day when it was first celebrated in 1868.  On that day General John Logan ordered that flowers and decorations be placed on Civil War graves as a remembrance of their sacrifice.  The celebration and remembrance spread across the land.  Eventually the name was changed to Memorial Day.  In 1971 the National Holiday Act placed the day as the last Monday in May and gave us a three day weekend for Memorial Day.

I took this picture of the Statue of Liberty when we visited New York City a few years ago.  Happy Memorial Day. 

In the News--Women play dangerous waiting game with heart symptoms

Researchers at the Heart and Stroke Foundation of Canada have found that women “deny” and delay seeking medical care for heart symptoms.  Because women deny and delay, they are more likely to suffer more severe heart damage than men.  Why do women deny and delay?  The researchers suggest women allow their focus on their caregiving role in the family.  Women may discount their symptoms thinking heart disease is more a “man’s disease”

·        What are symptoms of a heart attack?  Angina (chest pressure or discomfort, squeezing, tightness in the chest),

·        Angina pain may spread to shoulders, arms, back, neck, teeth or jaw.

·        Angina pain may feel like bad heart burn. 

·        Feeling short of breath

·        Feeling anxious, feeling dizzy or lightheaded

·        Sweating

·        Feeling sick at your stomach or vomiting

Women may experience any of the above symptoms and also unusual fatigue.

Anyone who experiences these heart symptoms should call 911 and get emergency help.  Ambulance staff have equipment to monitor and support your condition. 

Science Daily, Women Play Dangerous Waiting Game with Heart Symptoms, http://www.sciencedaily.com/releases/2014/10/141028082640.htm

Mayo Clinic, Heart Attack Symptoms: Know what’s a medical emergency. http://www.mayoclinic.org/diseases-conditions/heart-attack/in-depth/heart-attack-symptoms/art-20047744

 

Dealing with Denial

When bad news hits us in the face, our first reaction is to deny.  “No way can that lump be cancer.”  Denial is our normal coping mechanism.  It’s a protective response that gives our brains time to adjust to bad news, In fact, you may remember that denial is the first step of grieving. 

We can grieve over many losses in life.  Of course, we grieve over the loss of loved ones, including beloved pets.  But we can also grieve over loss of other aspects of life, such as our health or a job that we enjoy.  Many people who have heard a diagnosis of serious life-threatening illness such as cancer or Alzheimer’s will recognize they went through the stages of grief. 

How do we constructively deal with denial?  According to Mayoclinic.com, these strategies can help us deal with denial.

       ·       Face what you are afraid of.  Allow yourself to honestly examine the situation you are in denial about.  Is it wise to keep ignoring a problem?  If it’s about a lump, stop denying it’s a problem.

·       Talk to someone you trust; Vent about your fears and concerns.  You will find the weight of the situation lightens as you share your thoughts and fears.

·       Get help.  Go to your family doctor and get his opinion.  If he recommends a referral to a specialist, do that.

·       Write it down.  Journaling helps a person cope constructively.

·       A support group can provide a helping hand as people cope with tough times of life. 

·       A strategy I personally have used over the years: ask yourself what’s the worst that can happen and can I live with that “worst?  I have found these questions decrease my anxiety over the situation. 

Five Stages of Loss and Grieving can be found at http://psychcentral.com/lib/the-5-stages-of-loss-and-grief/000617
Mayo Clinic, Denial: When it helps, when it hurts,

http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/denial/art-20047926

Check out my new website

This blog post counts as #880 that I’ve written and posted on my blogger site since I began in 2011.  My newest venture has been building a website.  Please check out my new website at

http://www.sharonehohler.com/wp/  I am certain it will be a work-in-progress but I am proud of my accomplishment.  (Not bad for a non-technie person like me).

 

 

In the News--what causes high blood pressure--salt or sugar?

"Too much salt will give you high blood pressure".  We’ve heard this from researchers and doctors all the past 50 years.  Millions of us have tried to be mindful of how much salt we eat and lower our salt intake.  Will too much salt give you high blood pressure?  Is this a true statement?  Some researchers are questioning this statement.  They are suggesting maybe it’s processed sugar, not salt, that causes hypertension. 

This revolutionary research published in American Journal of Cardiology reports that lowering salt intake has had very poor results (lowering a person’s systolic –top number—by 5 mm Hg and the diastolic –bottom number by 2.5mm Hg.  The researchers are recognizing that insulin resistance (type 2 diabetes) and obesity occur in the same people who have hypertension (high blood pressure).  Doctors know that the high sugar levels in a person’s blood causes the body to shift fluid into blood vessels and reach a dilution level the body needs.  Could this increased volume inside blood vessels be causing the high blood pressure?   Could it be the processed sugars we are eating?   The researchers are concluding that processed sugar is bad for us and we eat too much of it. 

http://www.kshb.com/news/health/new-study-calls-sugar-not-salt-the-main-enemy-of-a-healthy-heart

If this is true, we can improve our health by cutting back on processed foods, especially sweet foods.  We can eat more fresh fruits and decrease our cake intake.  Watch this topic; I bet we will hear more about this. 

 

In the News--Can we avoid Alzheimer's disease?

This headline refers to research that is piling up.  Researchers are recognizing that diabetes and Alzheimer’s are connected.  People with out of control diabetes are being recognized as increasingly risky for developing Alzheimer’s disease. In fact, some researchers are calling Alzheimer’s disease, “type 3 diabetes.” 

As I have pointed out the last few weeks, out of control diabetes does harm quietly to our blood vessels, hearts, kidneys, and other parts of our bodies.  Why not consider that it can damage our brains?  While we need some sugar for our brain cells to function properly and to think well, a high level of sugar in our brain circulation may be causing damage there also. 

So what researchers suggest we do?  If we do not have diabetes, focus our efforts on healthy lifestyle to prevent developing diabetes.  If we have been diagnosed with diabetes, work with our doctor to keep the diabetes under control.  A normal blood sugar level will help prevent complications and damage.  Here’s some things we can do:

·       Eat more healthy foods such as fruits, vegetables, whole grains, lean meats and low-fat meats and cheeses.  Eat less processed, sugar-laden foods.

·       Work to lose weight if you are overweight.  (Not an easy thing to master for many of us.)

·       Add exercise to our days.  The Mayo clinic suggests 30 minutes most days.  While this sounds like a lot, start slow and work on it.  Also increase slowly and in small amounts to avoid hurting yourself.

·       Brush and floss daily.

·       Watch your feet for sores daily.  http://www.mayoclinic.org/diseases-conditions/alzheimers-disease/in-depth/diabetes-and-alzheimers/ART-20046987?p=1

Happy Easter

 

We hide Easter eggs, let our kids hunt them and enjoy too much candy.  We gather together with family and loved ones to enjoy a big meal.  (Ham is the traditional Easter meal for my family). 

But the most important reason for Easter Sunday happened centuries ago. Jesus Christ rose from the dead on Easter Sunday morning.  He had been crucified on a cross on Friday (three days earlier). We Christians believe this sinless Jesus took our sins and faults on himself and died to give us the gift of forgiveness.  We celebrate our risen King Jesus. I am sharing a link to a youtube.com video.

 

Join me in listening to Casting Crowns sing O Glorious Day at https://www.youtube.com/watch?v=xODpgyqGCYM

  

 

  

 

  

 

Watch Your Feet

A person with diabetes (especially uncontrolled diabetes) needs to inspect his feet frequently (daily).  As the high blood sugar does damage to blood vessels and nerves, the decreased blood flow and nerve damage can cause feet to lose feeling.  That person may step on something and not realize there is an injury until the foot becomes swollen, reddened and infected. 

 WebMD “Diabetes and Foot Problems” webpage says this: 

·       Work with your doctor to control your blood sugar/diabetes and protect your feet. 

·       Wash (not soak) your feet DAILY in warm water (check the water temperature with your elbow to avoid a burn.  Your hands may have decreased feeling also.

·       Dry your feet well, including between toes

·       Inspect your feet daily for sores, blisters, redness, calluses. 

·       Weekly check your toenails.  Trim straight across with a nail clipper.  Don’t round corners or cut down besides the nails.  Smooth freshly cut toenails with a file. 

·       Wear well-fitting shoes that protect your feet.  Closed-toe shoes will protect your feet much more than sandals or going barefoot. Going barefoot isn’t a good idea for people who want to protect their feet from injuries.  Check your shoes before you put them on to make sure Fido or the kids did not leave something inside which could injure your foot. 

·       Wear socks or stockings that fit well and have soft elastic.

·       See your doctor for any foot problems that get worse, including sores which do not heal

·       They give additional suggestions on how to care for your feet at http://www.webmd.com/diabetes/foot-problems?page=3  Do you know whether your insurance/Medicare will pay for podiatrist care of your feet?   Check as they might include that as a covered service. 

 

Diabetes ABC

Did you know you have a diabetes ABC? 
·       A:  A1C (a blood glucose test which shows your blood sugar average for the last 2-3 months. 
·       B:  blood pressure  Your blood pressure shows the pressure inside your blood vessels when your heart is pumping (the systolic or top number) and when your heart is resting (diastolic or bottom number).  When your blood pressure is high, your heart is having to work too hard and damage can occur.  What is your blood pressure?  The ADA recommends below 140/90.  Your doctor may have a lower number as the American Heart Association has lowered their recommended blood pressure goal to 120/80. http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp
·       C:  Cholesterol levels affect your blood supply to all parts of your body.  A recommended total cholesterol level is below 200, LDL cholesterol (bad cholesterol) should be under 100 mg/dL. HDL (healthy or good) cholesterol should be above 40 mg/dL for men (50 mg/dL for women) and triglycerides should be below 150 mg/dL.  High triglycerides mean you are eating more than your body can process. 

Other recommendations for caring for your type 2 diabetes involve healthy eating, losing weight if needed, and physical activity.  Do you know that many hospitals/medical centers/clinics provide diabetes teaching classes?  If you are newly diagnosed, ask if diabetes classes are available and whether your insurance/Medicare will pay for these classes.  If you get some new recipes which fit your new diabetic lifestyle, you may find it easier to eat healthy and keep your blood sugar under control.  Also regular physical activity helps lower blood sugar as well as blood pressure and cholesterol. 

I have seen people who upon learning they were diabetic, worked with their doctors and controlled their blood sugar by losing weight and eating healthy.  If diet and losing weight aren’t enough to control the blood sugar level, medications may be needed to control a person’s blood sugar.  Diabetes pills and insulin medications are available by prescription to help keep blood sugar within normal range.  People dealing with diabetes must work with their doctor to get the best management of this condition. 

 

Next week --Watch your Feet

 

Type 2 diabetes

Normal metabolism means our bodies break down foods (especially carbohydrates) into sugars which are carried throughout our body to the cells which need the sugar to operate properly. These sugars provide important energy to most cells in our bodies.  For example, without simple sugars, our brains don’t think well.  We would become confused and unable to focus. When our blood sugar levels rise, our pancreas releases insulin.  Insulin helps sugars enter the body cells and keeps our blood sugar level under control. 

In type 2 diabetes, also called insulin resistance, this balance of sugar and insulin regulation is impaired or lost.  Blood sugar levels can become low early as the pancreas makes extra insulin, but as the pancreas fails to make enough insulin, the blood sugar levels become high and stay high, bathing the body in sugary blood.  The body quietly begins to suffer damage. 

But notice I said quietly.  Many people do not know they have diabetes.  

In 2012, 29.1 million Americans have diabetes, but 8.1 million do not know they have diabetes.
Do you wonder if you have developed type 2 diabetes?  The American Diabetes Association gives a risk test which tells you if you are at risk.  Check it out at http://www.diabetes.org/assets/pdfs/at-risk/risk-test-paper-version.pdf

What puts us at risk for developing type 2 diabetes?

When doctors talk about risk factors, these are health and lifestyle issues which can affect whether we develop a certain disease.  Usually there are two categories of risk factors:  those we cannot change and those we can change. 

Risk factors we cannot change include our genetics (our inherited genes which may be good or bad).  If your blood relatives (parents, siblings) suffer from diabetes, you face an increased risk.  Age and gender (which we cannot change) may increase our risk of developing diabetes. 

Risk factors we can change involve being overweight, having high blood pressure, high cholesterol, smoking, having unhealthy eating patterns, high blood sugar results on blood tests, and being physically inactive.  These behaviors may be contributing to type 2 diabetes and they can be changed with lifestyle changes. 

What are symptoms? The classic symptoms of diabetes are poly dipsia (abnormal thirst), poly phagia (hungry even when you have eaten) and polyuria (have to urinate more than normal).  Other symptoms are extreme fatigue, slow healing cuts/bruises/injuries, and tingling/numbness in hands and feet.  With the gradual onset of these symptoms, many people do not recognize they have developed type 2 diabetes. 

The high sugar content in our blood causes damage to our blood vessels .  That means every blood vessel from our coronary (heart) circulation to our tiny blood vessels which bring circulation to our eyes and nerve endings.  That explains why type 2 diabetes can cause heart disease, stroke, kidney damage, nerve damage, and vision problems.  But there is much we can do to keep our blood sugar levels under control and prevent/delay the damage type 2 diabetes can cause. 

The American Diabetes Association gives this good news:  “keeping blood glucose, blood pressure and cholesterol on target can help prevent or delay problems.”  American Diabetes Association, Taking Care of Type 2 Diabetes.  Find this patient education booklet under Facts About Type 2 diabetes at http://www.diabetes.org/diabetes-basics/type-2/facts-about-type-2.html?loc=db-slabnav  

 

Next week I will talk about what we can do to protect our health after being diagnosed with type 2 diabetes. 

In the News--New comedy Black-ish star Anthony Anderson deals with diabetes

I haven’t watched this new show yet but I plan to check it out.  Star Anthony Anderson deals with diabetes in his personal life and in his character.  According to the news article I read, Mr. Anderson takes his diabetes seriously and has made healthy life changes:  he has lost weight (almost 50# over the past several years), he has began eating healthy and exercising.  He is adding bike riding, running on a treadmill to his lifestyle and adds basketball and golf into his busy schedule when he can. 

I applaude Anthony Anderson’s efforts to care for his health.  http://abcnews.go.com/blogs/entertainment/2014/09/check-out-blac-kish-star-anthony-andersons-47-pound-weight-loss/

March 24^th is American Diabetes Association Alert Day. Many people who have diabetes do not recognize it.  Do you know the symptoms of diabetes?  Do you know how to protect your health when you have diabetes?  I will be talking about type 2 diabetes for the next few weeks. 

Danger of flying: dehydration

We recently made a vacation trip to Huatulco, Mexico (Western Mexico south of Puerto Vallarta). As we were preparing for our trip, I read an interesting article on Yahoo news about scary health effects of flying.   According to the Yahoo Travel article, a serious result of flying in an airplane is dehydration.  The air inside an airplane can be as low as 10 %.  Our bodies are comfortable at 50%.   This low humidity level can cause all kinds of dehydration side effects:  headache, thirst, reduced urination, constipation.  Dry sinuses, noses and throats can result and make a person more susceptible to infections.  

What can we do to avoid dehydration during flights?  Drink plenty of water.  Begin before the flight and continue to drink water during the flight.  Drinks which contain caffeine such as sodas, coffee, and tea can contribute to dehydration.  Alcohol drinks can contribute to dehydration also. 

After I got home from our trip, I really noticed that my body was dehydrated.  I’ve been drinking extra water, using saline nose spray and artificial tears to add fluids to my head.  I think I am making progress on recovery. 

 

Ready for Spring

While hubby and I were shoveling snow off our driveway, we talked about the sunshine, 80 degree temperatures and pleasant breezes we enjoyed last week in western Mexico.  We wish we were still there and had missed the 12” ice and snow blizzard we have dealt with since we got home last weekend. 

Oh well, as Mom used to say, “February is a short month, the days are getting longer and spring will be here soon.”  Come on, Spring.  We are ready.    

 

Which came first...the heart attack or the depression?

According to a Gallup Poll, “US adults who have had a heart attack are twice as likely as those who have not had a heart attack to report being diagnosed with depression at some point in their lives, 30.1% vs. 15.0%”.  On the other side of the coin, depression is a strong risk factor for developing heart disease, as strong as diabetes and smoking.  Both suffering a heart attack and suffering from depression cause people to be down and have difficulty making healthy lifestyle choices. 

Conversely, researchers are finding that people who feel happy and loved can more easily make healthy decisions. This research points out the importance of strong social ties which add much to our quality of life.  This research can be found at http://www.gallup.com/poll/180470/heart-attacks-depression-closely-linked.aspx

The American Heart Association suggests these three steps to manage stress/anxiety/depression.

1.     Recognize what is causing the stress and deal with it.  Get help if you need help.  Depression which continues for weeks should be cared for.
2.     Decide which healthy habit you want to work on.  Start gradually and build healthy behaviors until they become habits.  When stress or depression causes you to revert to old habits, start over again. 
3.     One step at a time when trying to break bad habits, especially smoking. 
http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/Stress-Management_UCM_001082_SubHomePage.jsp

 

 

7 Simple Healthy behaviors from the American Heart Association

During Heart month, we will review heart healthy behaviors.  The American Heart Association calls it “Life’s Simple 7”.

1.     Increase your activity level.
2.     Eat more healthy
3.     If you are overweight, work to lose weight
4.     Stop smoking
5.     Know your cholesterol and bring it into normal range.
6.     Work to keep your blood pressure within normal range
7.     Reduce your blood sugar level

Wow, for many of us, that’s a lot of improving to start all at once. Before you make major life changes, talk to your doctor and together you can decide which one you should tackle first.  For example, if your blood pressure is within normal range, congratulate yourself and move onto the next choice.  If you’ve quit smoking, you deserve a big pat on your back and keep up the good work as you work on another of the Simple 7.  http://mylifecheck.heart.org/