Listen To Your Heart

Your heart is supposed to race at certain times,
such as when you're in love.

But if it's always in overdrive, you could have a health problem. "A well-conditioned heart can pump more blood with each stroke, so the heart doesn't need to beat as many times per minute to circulate blood through the body," says Michael Huff, sports performance coordinator at Duke Sports Medicine in Durham, North Carolina.

A resting heart rate of 60 to 100 beats per minute is considered normal, though highly conditioned athletes may drop as low as 40, says David Berkoff, an assistant emergency medicine professor at Duke University.

A resting heart rate above 100 beats per minute is a potential problem. An elevated rate can be a sign of many things, such as heart disease, infection, and even arthritis. Some drugs, prescription and otherwise, can also raise your heart rate.

The best time to check your resting heart rate is first thing upon waking. Use the index and middle fingers of one hand to find your pulse along the wrist of the other hand, just below the base of your thumb. Count the beats for 15 seconds and then multiply by four.

If you don't have a stopwatch handy, just lie in bed and wait for the minute hand to change on your alarm clock. Then count your heart beats for a full minute (until the minute hand changes again). See your doctor if you consistently count 100 beats or more per minute.

Thanks for Good Food

Ah, Thanksgiving,
that day of the year when we eat so much
that we need a nap to make it through the day.

It's almost treasonous to suggest that people not indulge at least a little bit on this most feastly day. But there's a way to have your cake -- and pie and all those other Thanksgiving goodies -- and eat reasonably healthfully, too. Here's how:

• Fowl Is Fair. If the choice is between glazed nitrate-cured ham or traditional big bird, opt for the poultry. Although the dark meat has higher fat content, it's also richer in iron and zinc, two important minerals most Americans don't get enough of. A smaller portion will take you farther nutritionally than an equal portion of white meat.

• Stay On The Sides. Most of your holiday sides are where the nutrition action is -- at least when they're done right. Winter squash, such as butternut squash and pumpkin, is loaded with vitamin A as beta-carotene and other antioxidants to help prevent heart disease and cancer. They're also a good source of potassium and brimming with fiber. Fiber helps prevent a number of cancers while acting as a probiotic and feeding the helpful microorganisms in the digestive tract.

• Stand By Your Yams (and Sweet Potatoes). Like the other yellow, orange, and gold root veggies, they have the vitamin A, calcium, potassium, and fiber. But they also are one of the best sources of food energy. According to Mark Anthony, Ph.D., a nutritional scientist at St. Edwards University in Austin, Texas, "Boiled or steamed sweet potatoes and yams are one of the healthiest foods people can eat. The low-heat cooking helps them retain more nutrients and provide the type of carbohydrates must suited for weight management and blood-sugar control."

• Keep In the Red. Red fruits and vegetables are some of the best sources of vitamins and antioxidants. Berries contain proanthocyanidins that can prevent the adhesion of various bacteria associated with urinary tract infections, gum disease, and stomach ulcers.

• Cut And Dried. Look to dried fruits -- dried plums, figs, raisins, and cherries -- for more than iron, zinc and other minerals. They have plenty of calcium, too. And of course, they're famous for fiber and potassium. You can make pies from most of them, add them to stuffing, sauces, and compotes, or eat them out of hand with nuts.

Turning the Table on Diabetes

Thirteen years ago, doctors diagnosed Sally Neal with impaired glucose tolerance, a condition now called pre-diabetes. The news didn't surprise the administrator at the University of California, San Diego. For much of her adult life, she battled being overweight and having high cholesterol and high blood pressure. She needed heart bypass surgery at age 33. "In 2001, I'm not sure why, something just clicked," the 58-year-old says. "I made the decision that I wanted to live."

Fitness and a healthy diet are a way of life now, and Sally is now trim at 138 pounds -- down from 210. More important, she lowered her blood sugar to normal levels and faces little risk of developing type 2 diabetes.

November is National Diabetes Awareness Month, and the American Diabetes Association estimates that 41 million people in the United States, age 40 to 74, have pre-diabetes. Many don't realize it. Recent research shows that damage to the heart and circulatory system may occur during pre-diabetes and lead to increased risk of developing Alzheimer's later in life.

"This isn't an epidemic -- it's a catastrophe," says Dr. Robert Rizza, the ADA's president of medicine and science. "This is a major challenge to our nation's health."

A Preventable Problem

Most people gradually lose sensitivity to insulin -- the key blood-sugar-regulating hormone -- as they age, but few succumb to type 2 diabetes as long as they maintain a healthy diet and weight and exercise regularly.

"Those are the big two -- too much food and not enough exercise," says Dr. Athena Philis-Tsimikas at the Whittier Institute for Diabetes/Scripps Health in La Joolla, California. "The trend of obesity parallels the trend of diabetes."

Moderation is key for pre-diabetics, who should strive to control the portion sizes of the foods they eat. Keep calories from fat under 30% and calories from saturated fat under 10%. Don't worry about indulging in an occasional piece of pie or a glass of wine. Periodic visits with a dietitian can keep you motivated.

Experts also say there's no need to adopt a strenuous exercise program or pare off every extra pound. A major clinical trial conducted over three years and published in 2002 found that people with pre-diabetes who walked or did other exercise 30 minutes per day five times per week and lost 7% of total weight reduced their risk of developing diabetes by 58%. The lifestyle changes were nearly twice as effective as taking metformin, a glucose-regulating pill.

Get Screened

Thirstiness, frequent urination, and feeling tired can be warning signs of borderline diabetes, but most people who have it experience no symptoms. Take the accompanying quiz to find out if you are at risk. Family doctors and clinics can administer a simple fasting blood glucose test to confirm pre-diabetes, defined as a blood glucose number between 100 and 126. If your blood sugar is normal, it's still a good idea to check it every three years. If you have pre-diabetes, make lifestyle changes and check your blood sugar every year.

"If you take care of yourself, chances are you'll do just fine," Dr. Rizza says. "It's within your control."

"I can tell by the way I feel that I'm under control," says Sally Neal, whose example has inspired friends and coworkers to get off their sofas and get moving again. "It's very rewarding to have someone look at me now and think I can do it, too."

Are You At Risk?

Take this test to see if you are at risk for having diabetes. Write in the points next to each statement that is true for you. If a statement is not true, write a zero. Then add all the points to get your total score.

1. My weight is equal to or above that listed in the accompanying weight chart. 5 points.
2. I am under 65 years of age and I get little or no exercise during a usual day. 5 points.
3. I am between 45 and 64 years of age. 5 points.
4. I am 65 years old or older. 9 points.
5. I am a woman who has had a baby weighing more than nine pounds at birth. 1 point.
6. I have a sister or brother with diabetes. 1 point.
7. I have a parent with diabetes. 1 point.

TOTAL:
3-9 Points: You are probably at low risk for having diabetes now. But keep an eye on things, especially if you are Hispanic/Latino, African-American, American Indian, Asian-American, or Pacific Islander. You may be at higher risk in the future.

10 or More Points: You are at greater risk for having diabetes. Only your health care provider can determine if you have diabetes. At your next office visit, find out for sure.

New Drugs Offer Hope

Four new drugs are generating a lot of optimism among the 21 million Americans who have type 2 diabetes.

The irony of most existing diabetes treatments is that they tend to cause weight gain. Byetta, introduced by Amylin Pharmaceuticals and Eli Lilly last year, contributes to significant weight loss. Also, animal studies suggest that the injectable drug may even help the pancreas regrow the cells that produce insulin.

Taken as pills, Merck's Januvia and Galvus, from the Swiss drug firm Novartis, are expected to receive FDA approval soon. The drugs appear to have fewer side effects that an older class of diabetes drugs and work by raising the levels of a natural hormone that causes the pancreas to produce more insulin.

Injected insulin has been the time-honored treatment for late-stage diabetes and the most potent method of controlling blood sugar. Pfizer's new inhalable insulin, Exubera, promises to be a welcome alternative for some of the more than 5 million diabetics who have to inject insulin every day.

Wrist Bone Connections

Despite how the nursery school rhyme goes, it turns out the wrist bone isn't only connected to the arm bone. British researchers recently examined the medical records of over 640,000 patients and made an interesting discovery. Those people who had carpal tunnel syndrome were significantly more likely to develop type 2 diabetes in the coming years. If you have been bothered by carpal tunnel, it's a good idea to have your doctor keep a close eye on your blood sugar as well.

When Weight Becomes a Risk Factor

If you're a woman who weighs more than the amount listed for your height, you're at risk for diabetes.

4'10" - 129
4'11" - 133
5'0" - 138
5'1" - 143
5'2" - 147
5'3" - 152
5'4" - 157
5'5" - 162
5'6" - 167
5'7" - 172
5'8" - 177
5'9" - 182
5'10" - 188
5'11" - 193
6'0" - 199
6'1" - 204
6'2" - 210
6'3" - 216
6'4" - 221

Tame Allergies the Natural Way

Your runny nose and watery eyes
remind you every day that
allergy season isn't quite over yet.

And you've probably tried much of what the drugstore has to offer. What you may not know is that there are proven natural remedies to squelch your symptoms.

• Butterbur (Petasites Hydridus). Several studies confirm this European herb's ability to ease hay fever symptoms. In two studies, Swiss researchers examined 460 people, and confirmed that butterbur was as effective as popular over-the-counter remedies for calming allergies. The herb contains compounds that inhibit production of leukotrienes, which help trigger inflammation when you're exposed to allergens. What to take: Petadolex, available in health food stores. Follow label directions.

• Nettle (Urtica Dioica). This herb's leaves contain compounds which inhibit inflammation, although researchers aren't exactly sure how they work. In one study, 58% of those who took nettle said it relieved their symptoms, compared to 37% of those who took a sugar pill. What to take: Freeze-dried nettle leaf capsules, available in health food stores. Follow label directions.

• Homeopathy. The practitioners of this 200-year-old medical system believe that a tiny dose of a substance that, in normal amounts, causes symptoms in a healthy person, will quell those same symptoms in a sick person. Researchers at the Southwest College of Naturopathic Medicine in Tempe, Arizona, gave a homeopathic blend of highly diluted local pollens or a placebo to 40 people with moderate to severe seasonal allergies. After four weeks, symptoms of those who took the homeopathic remedy had improved significantly. What to take: Dolimed spray by Dolisos. Call (800) 365-4767 for a retailer near you. Or consult a homeopath for a tailor-made cure. See homeopathic.org for more info.

• Probiotics are "good" bacteria that already live in your body. They can help reduce allergy symptoms by clinging to and strengthening the lining of nasal passages, which prevent invading pollens and allergens from entering your system. You can supplement your body's probiotic colonies by eating yogurt containing live, active cultures. What to take: Stony Field Farm French Vanilla nonfat yogurt is one of several brands that have live cultures. Or you can take probiotic supplements to augment your own supply of these beneficial microorganisms. Good brands include RGarden's Inner Garden Flora. See rgarden.net/nutrition for more info.

DNA Home Health Tests?

I was astounded when I found people are buying DNA home health testing kits from various web sites, mail-order companies and other sources. These health kits claim to warn people of disease risks, such as cancer and osteoporosis.

A congressional report warns buyers not to put their faith or dollars in do-it-yourself health testing kits. Another report found that many outfits gave misleading or meaningless information, and little guidance about dangers.

The Food and Drug Administration is investigating the people selling these kits. For more information, see www.FDA.gov.

Better Beef

Free-roaming, grass-fed cows are happier -- and they're healthier for you, too, as they are fed no grains, unnatural supplements, growth hormones, or antibiotics.

A March 2006 report by the nonprofit Union of Concerned Scientists (UCS) found that grass-fed beef can have up to 50% less fat than conventionally produced beef, and it often has higher levels of EPA, DHA, and ALA omega-3 fats, as well. UCS says that EPA and DHA may reduce the risk of heart disease, and ALA may reduce the risk of heart attacks.

To find companies that sell grass-fed beef, visit the Tallgrass Beef Company at www.tallgrassbeef.com.