Wednesday, November 14, 2007

Top 6 Myths: About Bottled Water

Bottled water — already a more than $10 billion industry — is the fastest-growing beverage category in the U.S. But is it good for you? Here's the pure truth.

Myth #1: BOTTLED WATER IS BETTER THAN TAP.

Not necessarily. While labels gush about bottled water that "begins as snowflakes" or flows from "deep inside lush green volcanoes," between 25 and 40 percent of bottled water comes from a less exotic source: U.S. municipal water supplies. (Bottling companies buy the water and filter it, and some add minerals.) That's not really a bad thing: The Environmental Protection Agency oversees municipal water quality, while the Food and Drug Administration monitors bottled water; in some cases, EPA codes are more stringent.

Read more at WebMD.

Friday, November 09, 2007

5 Reasons You're Not Losing Weight

  1. You're Following Bad Advice
  2. You Eat Fat-Free Foods
  3. You (Still) Don't Eat Breakfast
  4. You're Eating Too Much Sugar
  5. You Don't Lift Weights

Read the entire article . . .

They didn't add, and I would, you eat too much processed, and by processed I mean anything you didn't pick yourself, food. LOL My goal for next summer is to expand my garden to provide at least 75% of our fresh vegetables . . and to increase our fresh vegetable intake.

Thursday, November 08, 2007

Emotional' Eaters Most Likely To Regain Lost Weight

new study led by researchers at The Miriam Hospital’s Weight Control & Diabetes Research Center finds that dieters who have the tendency to eat in response to external factors, such as at festive celebrations, have fewer problems with their weight loss than those who eat in response to internal factors such as emotions. The study also found that emotional eating was associated with weight regain in successful losers.

The study is published in the October 2007 issue of Obesity.

“We found that the more people report eating in response to thoughts and feelings, such as, ‘when I feel lonely, I console myself by eating,’ the less weight they lost in a behavioral weight loss program. In addition, amongst successful weight losers, those who report emotional eating are more likely to regain,” says lead author Heather Niemeier, Ph.D.

Read more . . .

I always find this sort of thing interesting and don't know where I fit. I'm likely to not eat if I am upset, to withdraw and allow myself to sick. I usually overeat because I'm "hungry' . . . feel empty or unsatisfied on some level. I usually lose weight when I'm in a new relationship and then regain it when the relationship gets distant.

Monday, September 24, 2007

Monster mash: Squelch all those snack attacks

from the Contra Costa Times

Lots of good suggestions for resisting the snack monster arrived in my in-box after my recent column. Here are the highlights:

"I find that if I floss and brush my teeth, it will keep me from raiding the cupboards." -- Vicki

"One easy solution I use is to drink something low cal when I first get the munchies. I love sparking water (plain or flavored), and caffeine-free diet sodas, especially for the carbonation. A 12- or 16-ounce glass helps to make me feel 'full.' Then, I wait a half-hour before deciding if I am really hungry, because often thirst is masked by hunger.

"Beware of juices and other beverages that pack in the calories, and make sure you leave plenty of time for the liquid to go through you if it's close to bedtime." -- Carol, Clayton

"I have found the best way to resist snack attacks is to schedule the snacks. Mid-morning snack is at 10:30 a.m., about half-way between breakfast and lunch. Mid-afternoon snack is around 3:30 p.m., half way between lunch and dinner.

"I plan to eat something healthy when I schedule the snacks, like fruit or pretzels or a few nuts. If I schedule the snacks, it gives me something to look forward to and helps me resist cravings in between.

"The hardest time for me is after dinner when I am watching TV. I try not to eat after 7:30 p.m. If I get an attack, I drink a glass of skim milk or make a cup of Good Earth Original Sweet & Spicy Tea and Herb blend. Sometimes, I just drink coffee. But that often
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results in too many late night trips to the bathroom." -- Carole, Antioch

"Give in -- but eat foods that are good for you and that will satisfy your appetite. Try low-calorie but filling foods such as plums at 10 calories, peaches at 70 and bananas at 100. Also, I keep a large jar of dill pickles in my fridge because they are only 10 calories per medium size. The cold crunch is really satisfying.

"Snack on peanut butter and crackers. It may sound contradictory because peanut butter has so many calories, but it also has the trait of satisfying your appetite for a long while, thereby keeping you from going back to the snack sooner." -- Dick F.

"Wanting to eat from boredom and habit triggers is a major problem, especially since 'ya can't eat just one' if you start. Two things often work for me.

"Brushing and flossing teeth, the whole bit. Then chewing some xylitol gum (XyliChew is great). I think it's both the reluctance to spoil the clean mouth and the 'good health' mode that makes it work.

"Doing little exercises, like tightening different muscles, stretching gracefully (or imagining it's graceful; nobody's watching), breathing deeply and slowly -- all these things take me to an 'ain't I the healthy, strong, slim one' mood." -- Janet F., Berkeley

"I'm surprised you didn't come up with this suggestion: Needlework.

"When you are doing needlework both hands are busy. You don't want to set it down until you've finished knitting or smocking this row or pattern, or cross stitching that color area, or quilting just one more section. Besides, you don't want to get your hands dirty from food or you will soil whatever you are working on." -- Carol C.

"So, what were you doing with cheesecake in your refrigerator? The first step for conquering that awful snack monster is restraint from buying those goodies at the grocery store." -- Bev

Wednesday, August 22, 2007

Lobes of Steel


Scientists have suspected for decades that exercise, particularly regular aerobic exercise, can affect the brain. But they could only speculate as to how. Now an expanding body of research shows that exercise can improve the performance of the brain by boosting memory and cognitive processing speed. Exercise can, in fact, create a stronger, faster brain
The Morris water maze is the rodent equivalent of an I.Q. test: mice are placed in a tank filled with water dyed an opaque color. Beneath a small area of the surface is a platform, which the mice can’t see. Despite what you’ve heard about rodents and sinking ships, mice hate water; those that blunder upon the platform climb onto it immediately. Scientists have long agreed that a mouse’s spatial memory can be inferred by how quickly the animal finds its way in subsequent dunkings. A “smart” mouse remembers the platform and swims right to it.

In the late 1990s, one group of mice at the Salk Institute for Biological Studies, near San Diego, blew away the others in the Morris maze. The difference between the smart mice and those that floundered? Exercise. The brainy mice had running wheels in their cages, and the others didn’t.

Scientists have suspected for decades that exercise, particularly regular aerobic exercise, can affect the brain. But they could only speculate as to how. Now an expanding body of research shows that exercise can improve the performance of the brain by boosting memory and cognitive processing speed. Exercise can, in fact, create a stronger, faster brain.

This theory emerged from those mouse studies at the Salk Institute. After conducting maze tests, the neuroscientist Fred H. Gage and his colleagues examined brain samples from the mice. Conventional wisdom had long held that animal (and human) brains weren’t malleable: after a brief window early in life, the brain could no longer grow or renew itself. The supply of neurons — the brain cells that enable us to think — was believed to be fixed almost from birth. As the cells died through aging, mental function declined. The damage couldn’t be staved off or repaired.

Read more . . .

Wednesday, August 08, 2007

Low-Cal Sweets Might Still Make Kids Obese

WEDNESDAY, Aug. 8 (HealthDay News) -- Diet foods and drinks meant to help children control their weight may actually spur overeating and obesity, Canadian researchers say.

The study found that animals learn to associate the taste of food with the amount of caloric energy it provides. The researchers speculate that children who eat low-calorie versions of foods that normally have a high calorie content may develop distorted connections between taste and calorie content, resulting in overeating as the children grow up.

"The use of diet food and drinks from an early age into adulthood may induce overeating and gradual weight gain through the taste conditioning process that we have described," lead author and sociologist Dr. David Pierce, of the University of Alberta, said in a prepared statement.

In a series of experiments published Aug. 8 in the journal Obesity, the researchers found that young rats started to overeat when they received low-calorie food and drink. Adolescent rats did not overeat when given low-calorie items.

This may be because, unlike the younger rats, the adolescent rats didn't rely on taste-related cues to assess the caloric energy content of their food, the researchers said.

"Based on what we've learned, it is better for children to eat healthy, well-balanced diets with sufficient calories for their daily activities rather than low-calorie snacks or meals," Pierce said.

[source]

Thursday, July 19, 2007

Weight bias may harm obese children

NEW YORK (Reuters Health) - The stigma that society attaches to obesity can cause children immediate, and possibly lasting, harm, according to a research review.

Overweight children and teens are commonly teased or ostracized by their peers, and sometimes treated differently by teachers and even parents. This, the review shows, can lead to low self-esteem, poor school performance, avoidance of physical activity and, in the most serious cases, depression and suicide.

Research has long demonstrated the weight bias that heavy children face. In a classic 1961 study, 640 subjects between 10 and 11 years old were shown six pictures of other children their age: one child was overweight; one was normal-weight; and four had some form of physical disability.

When the study participants were asked to rank the children in the order of whom they would like to be friends with, they ranked the overweight child last.

Read more . . .



Wednesday, July 18, 2007

Study Suggests That Sugar Should Not Be Excluded From Slimming Diets

New study challenges conventional thinking that high carbohydrate, low fat slimming plan should contain little or no added sugar (sucrose).

A team of scientists at Queen Margaret University, Edinburgh has found that a low-fat, high-carbohydrate diet (containing sucrose) combined with physical activity achieved the greatest health benefits in overweight subjects. The study, which will be published in the August issue of International Journal of Food Sciences and Nutrition, provides evidence that the exclusion of sucrose, as is normally advocated in a weight loss diet, is not necessary to achieve weight reduction. In fact, the palatability of sucrose may even help dieters stick to their eating plans.

Read more . . .

Obesity link to high blood pressure has weakened

NEW YORK (Reuters Health) - It seems that the association between body mass index (BMI) and high blood pressure or hypertension has decreased since 1989, researchers say. The finding suggests that obesity may not have as much of an impact on heart-related disease as previously thought.

"High blood pressure is a leading cause of the global burden of disease," Dr. Pascal Bovet, of the University of Lausanne, Switzerland, and colleagues write in the medical journal Epidemiology. "The prevalence of hypertension, and of several other conditions (including diabetes), is considered to be linked to the worldwide epidemic of obesity."

The researchers examined trends in blood pressure and BMI over a 15-year interval in the Seychelles. Their analysis was based on two independent surveys conducted in 1989 and 2004 using representative samples of the population between the ages of 25 and 64 years.

There was a slight decrease in average blood pressure between 1989 and 2004 in both men and women. The prevalence of high blood pressure changed little during this time -- from 45 to 44 percent in men and from 34 to 36 percent in women.

The percentage of people who were overweight, defined as a BMI of 25 or more, increased from 39 percent to 60 percent between 1989 and 2004.

Read more . . .

Wednesday, May 23, 2007

Early, Quality Child Care Linked to Less Depression

Children of low income families benefit from quality educational child care as the involvement appears to protect children against the negative effects of their home environments.

The early intervention, for young children from infancy to age 5, appears to make a difference in decreasing symptoms of depression in early adulthood.

The report, from the FPG Child Development Institute (FPG) at the University of North Carolina at Chapel Hill, uses data from the Abecedarian Project, a longitudinal study begun in 1972 in which 111 high-risk children were randomly assigned to early educational child care from infancy to age 5 or to a control group that received various other forms of child care.

The study is published in the May/June 2007 issue of the journal Child Development.



Read more . . . .

Thursday, April 26, 2007

YAY for my online Food Log

I think this is going to help A LOT in keeping me on track or, rather, keeping me from letting getting off track last longer. I have been sick for the last week and a half. Between horrific menstrual pain and a bout of food poisoning, I just did not do well. And my food log shows it. I didn't keep it correctly, didn't even go back and try to at least guess at what I ate. It was grim.

Now, had this been a paper log, it would be under a couch or bed at this time and I wouldn't have the energy to find it. So I would just lapse back into not paying attention to my diet and how I feel. But because my food log is online, accessible from anywhere I can get on a computer, I have been able to drag myself back to keeping it . . .and to thinking about the consequences of eating bad stuff. (I'm pretty sure the food poisoning was not at all helped by eating junk food last weekend because I was still feeling crappy from my period.)

Anyway, I feel quite hopeful that this is the beginning of a long and beautiful relationship that helps me completely change my lifestyle!

Sunday, April 22, 2007

Food and Emotion

A poem I wrote many years ago.


I am a baby in my crib
crying
I'm cold, I'm lonely
Hold me, love me. . .
and you give me a bottle.

I am a child, locked in my room,
crying
I'm hurt, I'm lonely,
Hold me, love. . .
and you give me cookies.

I am a adolescent, imprisoned in my fears
crying
I'm afraid, I'm lonely,
Hold me, love me. . .
and you give me pizza and the TV Guide.

I am a woman, trapped in self
crying
I'm lost, I'm lonely
Hold me, love me. . .
and it's too late.

Feeding your love hunger

by Joan Dickinson

I'm binge shopping for groceries and cooking up a storm. My daughter is coming home for a visit, so I best be true to our family motto: Food is Love.

Now of course we laugh at that motto, know deep down inside it isn't true. But like many jokes, there is an element of truth. I like to think that my grandmother's and mother's recipes are fun ways of remembering their nourishment of our lives, but is it really necessary to fix the 1,000-calorie caramel cinnamon rolls?

All of this is food for thought.

We're told there is an epidemic of obesity in our nation. Do we eat to nourish our hearts and souls, to nurture and comfort ourselves, to soothe away anxiety? Is this emotional eating, meant to heal our hearts, the wrong cure for the wrong organ? Our stomachs really need small amounts of food. Our hearts and souls need love.

OK. If you buy this idea, how can we feed love to our hearts? Where does nourishing love come from? How can we fill up on high-test love? What's the recipe for just the right amount?

Hmm. There's a lot to ponder here.

Read more . . . .



Saturday, April 07, 2007

Emotional Eating

A lot of women say they overeat when they are upset. I've tried to watch for patterns of that in myself, but I find that I don't consistantly overeat when I am angry or sad. I have a lot of reasons to be sad lately, what with getting a divorce from my third husband, who I love more than I've loved anyone before, and getting older and the dead of my second husband. So I've tried to track if any of this effects my eating.

What I've found is that I am likely to eat unwisely when I am lonely. When I miss my husband I really wish he was with me and loved and desired me. I eat when I want to be touched and held. Does anyone else experience weight gain when they don't get and want sex?

This week I posted another loss. I'm quite excited. That's at least a month of losses. So obviously I'm not succumbing to eating when I'm lonely. I've been trying to decide what my affirmation for this week should be and I'm drawing a blank. I suppose I could recycle an old one. Maybe I'll do I accept myself the way I am again

Monday, March 26, 2007

Would You Like To Make That a Combo?

I am at the drive thru of a fast food restaurant because my son needs some food at work (his boss is out and he can't close the shop to go and get food) and I need to get it quick and get back to my own workplace. I have decided on fish and chips for myself, in keeping with my plan to get sea food at least three times a week in order to increase my intake of omega-3 fatty acids. Well, sea food such as it is. I know, baby steps, baby steps . . I'll get there. Anyway, as I order, the cashier offers me the option to upgrade and get a soft drink.

I actually thought about it for just a brief moment, but I guess my mantra "no high fructose corn syrup" is starting to take root again, as I said, "No." No. It was that easy. What took me so long?

How The Brain Rewires Itself

article from TIME

It was a fairly modest experiment, as these things go, with volunteers trooping into the lab at Harvard Medical School to learn and practice a little five-finger piano exercise. Neuroscientist Alvaro Pascual-Leone instructed the members of one group to play as fluidly as they could, trying to keep to the metronome's 60 beats per minute. Every day for five days, the volunteers practiced for two hours. Then they took a test.

At the end of each day's practice session, they sat beneath a coil of wire that sent a brief magnetic pulse into the motor cortex of their brain, located in a strip running from the crown of the head toward each ear. The so-called transcranial-magnetic-stimulation (TMS) test allows scientists to infer the function of neurons just beneath the coil. In the piano players, the TMS mapped how much of the motor cortex controlled the finger movements needed for the piano exercise. What the scientists found was that after a week of practice, the stretch of motor cortex devoted to these finger movements took over surrounding areas like dandelions on a suburban lawn.

The finding was in line with a growing number of discoveries at the time showing that greater use of a particular muscle causes the brain to devote more cortical real estate to it. But Pascual-Leone did not stop there. He extended the experiment by having another group of volunteers merely think about practicing the piano exercise. They played the simple piece of music in their head, holding their hands still while imagining how they would move their fingers. Then they too sat beneath the TMS coil.

When the scientists compared the TMS data on the two groups--those who actually tickled the ivories and those who only imagined doing so--they glimpsed a revolutionary idea about the brain: the ability of mere thought to alter the physical structure and function of our gray matter. For what the TMS revealed was that the region of motor cortex that controls the piano-playing fingers also expanded in the brains of volunteers who imagined playing the music--just as it had in those who actually played it.

"Mental practice resulted in a similar reorganization" of the brain, Pascual-Leone later wrote. If his results hold for other forms of movement (and there is no reason to think they don't), then mentally practicing a golf swing or a forward pass or a swimming turn could lead to mastery with less physical practice. Even more profound, the discovery showed that mental training had the power to change the physical structure of the brain.

OVERTHROWING THE DOGMA

FOR DECADES, THE PREVAILING DOGMA IN neuroscience was that the adult human brain is essentially immutable, hardwired, fixed in form and function, so that by the time we reach adulthood we are pretty much stuck with what we have. Yes, it can create (and lose) synapses, the connections between neurons that encode memories and learning. And it can suffer injury and degeneration. But this view held that if genes and development dictate that one cluster of neurons will process signals from the eye and another cluster will move the fingers of the right hand, then they'll do that and nothing else until the day you die. There was good reason for lavishly illustrated brain books to show the function, size and location of the brain's structures in permanent ink.

The doctrine of the unchanging human brain has had profound ramifications. For one thing, it lowered expectations about the value of rehabilitation for adults who had suffered brain damage from a stroke or about the possibility of fixing the pathological wiring that underlies psychiatric diseases. And it implied that other brain-based fixities, such as the happiness set point that, according to a growing body of research, a person returns to after the deepest tragedy or the greatest joy, are nearly unalterable.

But research in the past few years has overthrown the dogma. In its place has come the realization that the adult brain retains impressive powers of "neuroplasticity"--the ability to change its structure and function in response to experience. These aren't minor tweaks either. Something as basic as the function of the visual or auditory cortex can change as a result of a person's experience of becoming deaf or blind at a young age. Even when the brain suffers a trauma late in life, it can rezone itself like a city in a frenzy of urban renewal. If a stroke knocks out, say, the neighborhood of motor cortex that moves the right arm, a new technique called constraint-induced movement therapy can coax next-door regions to take over the function of the damaged area. The brain can be rewired.

The first discoveries of neuroplasticity came from studies of how changes in the messages the brain receives through the senses can alter its structure and function. When no transmissions arrive from the eyes in someone who has been blind from a young age, for instance, the visual cortex can learn to hear or feel or even support verbal memory. When signals from the skin or muscles bombard the motor cortex or the somatosensory cortex (which processes touch), the brain expands the area that is wired to move, say, the fingers. In this sense, the very structure of our brain--the relative size of different regions, the strength of connections between them, even their functions--reflects the lives we have led. Like sand on a beach, the brain bears the footprints of the decisions we have made, the skills we have learned, the actions we have taken.

Read more . . .



Saturday, March 24, 2007

Combatting Resistance

Anyone who is trying to overcome bad habits and make positive lifestyle changes faces it. Resistance to change. I'm struggling with that right now, so I'm trying to make tiny changes that I can slip under the radar of my subconscious. :D Additionally, I'm struggling to rebuild a body devastated by three years of chronic pain. This week (and you may notice my weeks run Thursday to Thursday because that is when my TOPS Chapter meets) I am working on two things: totally removing refined sugars from my diet and just getting back in the habit of exercising every morning.

So far the sugar is going pretty good, but that's because this is a goal I return to regularly and have made permanent progress on over years of behavior modification. My goal for this week is to have no more than one sweetened soft drink. I allow myself the one because I have a very public life and chances are I'll be somewhere in the next week where a soft drink is my only option and I'm thirsty.

At home I use raw sugar, when I use added sugar at all. The only things I add sugar to are coffee and oatmeal. Raw sugar, at least in my opinion, is better than refined. It could be all my head, but when I miss my morning coffee and have to have coffee at office where the choices are white sugar or artificial sweetners, I notice I am more . . hyper. I'm not sure of a good way to test the validity of this observation, but I figure, eh, if raw sugar works, even in my head, I'll just use it.

I've having a more difficult time with exercise goals. Anyone who knows me knows I have a ferret-like mind that is easily distracted and so, as I've been doing searches and reading books about physical training, it is easy for me to see a cool link and end up pondering a page on the effects of climate change on larval termites or something bizarre like that. I've been adding to the links at the side though and have added a page to my Food and Exercise Log (see links at right) where I am compiling exercises I can manage and the reps each day.

So, I guess my exercise goal for this week should be to come up with a program I can manage and stick to it.

Tuesday, March 20, 2007

The Science of Lasting Happiness

Through controlled experiments, Sonja Lyubomirsky explores ways to beat the genetic set point for happiness. Staying in high spirits, she finds, is hard work
Science Image:
The day I meet Sonja Lyubomirsky, she keeps getting calls from her Toyota Prius dealer. When she finally picks up, she is excited by the news: she can buy the car she wants in two days. Lyubomirsky wonders if her enthusiasm might come across as materialism, but I understand that she is buying an experience as much as a possession. The hybrid will be gentler on the environment, and a California state law letting some hybrids use the carpool lane promises a faster commute between her coastal Santa Monica home and her job at the University of California, Riverside, some 70 miles inland. Two weeks later, in late January, the 40-year-old Lyubomirsky, who smiles often and seems to approach life with zest and good humor, reports that she is "totally loving the Prius." But will the feeling wear off soon after the new-car smell, or will it last, making a naturally happy person even more so?


Read more . . .

Neanderthin: Review from Nerdheaven.com

Neanderthin (Paleo) life style

The Paleolithic Diet a.k.a. Neanderthin is the diet that we humans are genetically adapted to eat. The paleolithic age is the same as the Stone Age - so this is a stone age diet or life style. This has been humanity's preferred diet for something like 2.5 million years, and humans have only genetically changed 0.005% since the introduction of agriculture (the Neolithic). As a rule, agricultural (and technological) products are not healthy to eat, and we should predominantly try to eat only those whole foods that are healthy in their raw state (though almost all humans, including hunter-gatherers cook their food). (Check out the Paleolithic links)

This is not a quick-fix diet but a way of life. You're not supposed to starve when you eat only paleo foods. Eat when you're hungry!

Disclaimer: the below are the bare essentials with no particular attempt at being in-depth, and they're to an extent my personal notes (and may change as my opinion does). Read the books in the Paleolithic links section if you need specifics.

Read more . . .


Other Links
Review at Low Carb.ca
Review at Obesity Cures.com

Aging Muscles Become Hard of Hearing

As people age, neurons have to yell louder at the body's muscles to whip them into action, according to a new study, but exercise could reverse the aging effect.

Researchers examined the relationship between neuron activity and corresponding muscle force for 23 subjects between the ages of 18 and 88. They found a diminished ability of the muscles to respond to the commands of neurons amongst the older participants.

Specifically, the researchers looked at the dorsal interosseous muscle, situated between the index finger and thumb. This muscle is activated by 120 individual neurons. Each subject had a small needle-like electrode inserted into their index finger. The electrode was hooked up to a computer which recorded the electrical impulses as they traveled from the neurons to the muscle fibers.

The participants were asked to use that finger to follow the outline of a wavy line with peaks and valleys on a computer screen.

Read more . . .

Sunday, March 18, 2007

Trip Into The City

I went with a friend into the City today. She had tickets to the Donald Trump motivational thingie and invited me along. We didn't go yesterday. Neither of us could justify and entire weekend doing that sort of thing. It was quite disappointing in many ways, being just a day long infomercial selling very pricey "wealth making" tools. But I did get a bit of a kick in the butt.

There was a man, Raymond Aaron, who gave a 90 minutes commerical for his mentoring program. (On sale, $995) He talked at length about how successful people have mentors. (He also was dismissive and sarcastic about us "losers" who don't have the big bucks to have mentors.) There were interesting bits in his presentation, a hodgepodge of a lot of other motivational programs. And several times I just wanted to get up and counter some of his crap, point out that I was homeless at one time and have chronic depression and have struggled about the after effects of abuse for decades. I felt quite motivated, but no in the way he intended.

But the one thing that interested me was about how he promised to help folks by making them set goals every 1st day of the month. I was thinking, there's no reason regular folk can't do that to help each other. Oh, we probably have to do some attitude adjustments to re-focus ourselves on success instead of failure. So I am researching goal setting. I hope to get enough stuff together to do a program for TOPS soon.

Okay, what else happened. Well, I was with a great lady, one of my agents. It was great riding into the City with her and chatting about family and life. She's the first person I've met who talks at least as much as I do, but it went well anyway. I really feel like I connected with her in a lot of ways. Although she isn't Cassie. No one is Cassie. I miss Cassie. ::sniffle::

Friday, March 16, 2007

Getting an aerobic workout in 30 minutes

(including the time it takes to change your shoes)

A general formula: Target heart rate or pulse: 60-80% of 220 – age. It's great to plug into a formula, but unfortunately, this formula is general and isn't that accurate for each individual. The target heart rate formula can be as much as 20 beats per minute off, so I find using the target heart rate formula alone inadequate. You'll learn more about the pace that's right for you by observing your perceived rate of exertion. I like these guidelines from Miriam E. Nelson, Strong Men and Women Beat Arthritis, Putnam, 2002. You can take your pulse or use a heart monitor to get your pulse rate while exercising, and it's interesting to compare your perceived rate of exertion with the target heart rate you get from using a formula. But, unless you're interesting in competitive aerobics, working with the perceived level of exertion works fine.

Active movement: 50-60% heart rate maximum or easy, sustainable movement that increases your heart and breathing rate but doesn’t make you sweat unless it’s hot. Gardening, strolling, golfing, etc. Do this as often as possible, because it’s healthy and enjoyable to move, but it won’t improve your aerobic condition unless you’ve been totally sedentary.

Aerobic training at a beginning level: 60-70% is rapid breathing with the ability to converse with only slight strain. Perspiration appears after about 5-15 minutes depending on air temperature. You could continue this indefinitely.

More advanced aerobic training: 70-85% with more rapid but not labored breathing. Possible to converse but with interruptions and more strain. More fatigue by the end of exercise session.

Overexertion: excessive effort with heart pounding and breathing too rapid to speak. Don't do this!

Goals: Exercise aerobically 3 times a week. Begin with twice a week if you can't commit to 3 times. Just make a commitment you can keep and move up to 3 times a week later. The idea is to make a manageable goal that will bring success. Success leads to confidence and more success. This is a sample program. You should make a plan that progresses at the right pace for your body, but do improve your level of aerobic fitness over time. Without asking your body for just a little more output over time, you won't become more fit.

How to begin if you’re out of shape:

Week 1: Active movement (50% of maximum heart rate) for 10 minutes

Week 2: Active movement for 15 minutes

Week 3: Active movement for 20 minutes

Week 4: Active movement for 10 minutes, beginning aerobic training level (60% max heart rate) for 5, then active movement for 5

Week 5: Active movement for 5 minutes, beginning aerobic training level (60% max heart rate) for 10, then active movement for 5

Week 6: Active movement for 5 minutes, beginning aerobic level for 5, more advanced aerobic level (70-85% max heart rate) for 5, active movement for 5

Week 7: Active movement for 5 minutes, beginning aerobic level for 5 minutes, advanced aerobic level for 10, beginning aerobic level for 5

read more . . .

Okay, I can do this. Just how to figure how what qualifies as "leveling".

Really Bad Night Last Night

And after I bragged how I don't have trouble falling asleep. Of course, it wasn't the falling asleep that was the problem. It was waking up around 3a with a really painful neck and my CPAP just not fitting right. I tried going back to sleep, after taking 600 mg of ibuprofen, just curling up without the CPAP. But the sleep was fitful and full of dreams I can't remember.

I'm trying to find a way to focus my weight loss energy. Those of you who know me know I am like a ferrett mentally . . .any new idea pulls me off track. But I think my "leveling" idea is valid and am researching types of exercise to include. I am probably just a bit above the lowest functioning I have ever been. So I have to start slow.

I figure I can divide up the types of training kind of like they do stats in a video game: strength, stamina and agility. That would be, of course, strength, endurance and flexibility in my real world. I'm researching what the best sorts of things are to include, I'll keep you updated.

Thursday, March 15, 2007

Weigh In A Disappointment

I actually gained a pound or so. Although if the waterworks just before I left are an indication, I'm probably in the dreaded PMS. But it has just steeled my reserve. Cassie may be gone, I may have no one in my family to encourage me, but I have my TOPS chapter and I'm going to lose weight. I always lose weight between relationships and this will be no different. . .except that I am not going to let myself get back into a relationship that fails to sustain me emotionally and physically so that I turn to food for fulfillment.

That's all for now. Really tired.

Official Relaunch

This blog has been around for a long while but I never actually did much with it. That is about to change. As I've struggled with separation and impending divorce and depression and fibromyalgia and trying to find some love, I've realized that at the base of most of my worst feelings is shame at my weight and the, probably false, belief that my husband rejected me because I'm fat.

So, number one goal is to take off the 80 pounds I've put on in the last three years of being ill and an additional 40 or so. I'll be weighing in at my TOPS chapter tonight and I'll have that in the Food and Exercise blog listed in the links, but I'll have to figure out a quick way to show that.

Wish me luck, guys and gals, today my weight, tomorrow the world.

Tuesday, January 30, 2007

Stress 'harms brain in the womb'


Image of a baby
Infants were anxious and fearful
Children whose mothers were stressed out during pregnancy are vulnerable to mental and behavioural problems like ADHD, mounting evidence suggests.

Latest UK research by Professor Vivette Glover of Imperial College London found stress caused by rows with or violence by a partner was particularly damaging.

Experts blame high levels of the stress hormone cortisol crossing the placenta.

Professor Glover found high cortisol in the amniotic fluid bathing the baby in the womb tallied with the damage.

The babies exposed to the highest levels of cortisol during their development had lower IQs at 18 months.

The same infants were also more likely to be anxious and fearful, she told a conference of the Royal College of Psychiatrists.

About a million children in the UK have neurodevelopmental problems - ADHD, cognitive delay, anxiety and so on.

About 15% of this might be due to antenatal stress.

Professor Glover

Professor Glover said: "We looked at what stresses were most harmful.

"We found that if the woman had a partner who was being emotionally cruel to them while they were pregnant it had a really significant effect on their baby's future development.

"It really shows that the partner has a big role to play."


Read more . . .

Depression amid Chronic Disease

By: Psych Central News Editor
on Monday, Jan, 29, 2007

Reviewed by: John M. Grohol, Psy.D.
on Monday, Jan, 29, 2007


Receiving the diagnosis of a chronic disease or cancer is a traumatic, life-changing event. Unfortunately, the mental health effect of the incident is often obscured by attention to the physical disorder and the inability to determine “appropriate sadness” from clinical depression.

Researchers have developed a new tool to detect depression that will improve patients’ ability to come to terms with their disease.

Depression affects 25 percent of patients with advanced cancer – the stage at which the disease has begun to spread from its original tumor. At this stage, depression is difficult to diagnose as symptoms can be confused with a patient displaying ‘appropriate sadness’ – feelings which commonly result from suffering a terminal illness.

Accordingly, a University of Liverpool research team has created a method of testing for depression so clinicians can introduce additional treatment to enable patients to cope with the cancer more effectively. The tool could also be applied to sufferers of other serious illnesses such as Parkinson’s Disease and chronic heart disease.

Based on a screening system originally developed for sufferers of post-natal depression, the new tool - known as the ‘Brief Edinburgh Depression Scale’ (BEDS) - includes a six-step scale that assesses a cancer patient’s mental condition. The test includes questions on worthlessness, guilt and suicidal thoughts.

Read more . . .

Wednesday, January 24, 2007

Seek Help if “SAD”

By: Psych Central News Editor
on Wednesday, Jan, 24, 2007

Reviewed by: John M. Grohol, Psy.D.
on Wednesday, Jan, 24, 2007


Many believe feeling down or gloomy during the winter months is just a part of life. In fact, a decline in sunlight has been linked to development of seasonal affective disorders (SAD). In a new study, some researchers now believe developing SAD can be a subtype of major depression and should be treated as such.

Lead author Stephen Lurie, M.D., Ph.D., an assistant professor of Family Medicine at the University of Rochester Medical Center, also noted that SAD is sometimes missed in the typical doctor’s office setting.

“Like major depression, Seasonal Affective Disorder probably is under-diagnosed in primary care offices,” Lurie said. “But with personalized and detailed attention to symptoms, most patients can be helped a great deal.”

New, preliminary studies link SAD to alcoholism or Attention Deficit Hyperactivity Disorder (ADHD). However, not all people with SAD will have ADHD, according to the review article for the American Academy of Family Physicians.

Read more . . .

Interesting. . . SAD and ADHD are linked.

Weird Episode

Just had a very weird episode. Not the first, maybe the 6th in about as many months, one yesterday. I feel really, really bad. Instead of beating, my heart feels like it is "squishing" and I feel like it's hard to breath. . like there is water in my lungs. There are various muscular pains in my back and chest and I get nauseated and dizzy.

This time I leaned back in my chair and when I stretched to give my lungs more room to get air, there was a good deal popping and there was a bit of easing of the pain. In some ways the symptoms are similar to what women who have survived heart attacks say they endured . . otoh, stretching and breathing seems to alleviate the pain. I still feel like someone is pressing a finger into my back about heart level and to the left of my spine. And the stress has caused all the muscles in my mid-section, which I had gotten to relax more lately, to tense up.

Interesting. We'll have to see if anything comes of this.

Tuesday, January 23, 2007

Withdrawal Update

I keep forgetting to mention all the problems I'm having going off the Cymbalta, as I usually put it in my private blog as "emotional" problems. Here is a list was the problems I'm experiencing:
  • insomnia
  • tinnitis
  • dizziness
  • "twitches" in brain and eyes
  • mood swings (could be impending menopause as well . LOL)
I also have . . . .not binges, but it's about being really hungry not about emotionally needing food for comfort. I did not walk this morning, but I did yesterday. I was just too tired. Couldn't get to sleep until after midnight and slept poorly. I really really wish I could figure a way to keep a log that I will stick with, as I'm pretty sure I could identify the triggers to poor sleep.

Increased Bone Risk Associated With Anti-Depressants

A study published Monday demonstrated a significantly increased risk of broken bones in adults 50 years and older who were taking a type of popular antidepressant, called selective serotonin reuptake inhibitors or SSRIs. Zoloft and Prozac are two popular brands of antidepressants studied. People aged 50 and older who took the antidepressants faced double the risk of broken bones during five years of follow-up, compared with those who didn’t use the drugs, the study, which appeared in today’s Archives of Internal Medicine, found.

Antidepressants have also been linked with low blood pressure and dizziness leading to falls, which can increase risks for broken bones, but the researchers said they found fracture risks independent of those factors.

The study tracked 5,008 Canadians aged 50 years old and older for five years. They included 137 people who reported using SSRI antidepressants daily. In this smaller group, 18 people or 13.5 percent had bone fractures during the follow-up, compared with 317 people with fractures or 6.5 percent among the 4,871 who didn’t take the pills. Broken forearms, ankles, feet, hips and ribs were the most common fractures.

read more > > >

Wednesday, January 17, 2007

Does High-Fructose Corn Syrup Have to Be in Everything?

In her recent article on cholesterol, Karen De Coster provided information that should be beneficial to anyone interested in staying healthy. In this piece I want to address a similar issue. The title says it all. Why, in the name of health, do so many foods marketed to the U.S. public include high fructose corn syrup? Even the most cursory search of the many health sites on the Internet yield a veritable cornucopia of negative information about this stuff.

The Usual Suspect – Again

Of course the culprit for the presence of high fructose corn syrup (HFCS) in all sweetened foods in the U.S. is the state. The mechanism is the incredibly high tariff on sugar produced in other countries. The U.S. government would rather force manufacturers to use inferior and hazardous high fructose corn syrup, which can be created from corn – a crop grown in the U.S. – than allow them to use more natural sugar from places that seem rather obvious. I don’t know about you, but when I think of sugar, I think of sugar cane in South America, but when the USDA thinks of sugar, apparently they think of cornfields in Nebraska!

But Really, Who Cares?

What if corn sweetener is just as good as sugar from cane in South America? Wouldn’t it make sense to support our "local" producers? Well, no, not with legislation. If corn sweetener were really better than cane sugar, legislation artificially inflating our price for cane sugar would not be needed. Read that sentence again, because that is about the size of it. Whenever the state gets involved to force the market to take a particular path it is only because the path chosen by the state would not otherwise be taken by anyone intelligent enough to decide on his own. Period.

On the other hand, what if corn sweetener is not just as good as sugar from cane? Well, Houston, then we have a problem! According to experts such as Mehmet Oz and Michael Roisen, high-fructose corn syrup is a horrible sweetener. In their landmark book, "You: The Owner’s Manual…," they state:

"One of the biggest evil influences on our diet is the presence of high-fructose corn syrup (HFCS), a sugar substitute that itself is a sugar found in soft drinks and many other sweet, processed foods. The problem is that HCFS inhibits leptin secretion, so you never get the message that you’re full. And it never shuts off gherin, so, even though you have food in your stomach, you constantly get the message that you’re hungry." (See page 192.)

With apologies to the Church Lady, "Well, isn’t that special?" So the state forces us to consume a sweetener that’s obviously not as good for us, just so their constituents can sell more, make more money, and vote en bloc for the legislator who visits this evil on the rest of us. Sounds like yet another example of misplaced incentives.

Other Sweeteners – Same Problem

Those of us who are "into" health know all about stevia. This is a very powerful natural sweetener, extracted from South American plants much as sugar is extracted from cane. One can find stevia in health food stores, but it is not allowed as an ingredient in processed foods. Why not? The typical statist would say "because it is not shown to be proven safe and effective" which is FDA-speak for "because we didn’t say you could use it." Call me a conspiracy realist, but I doubt that "safe and effective" had much to do with the FDA deciding to ban stevia. Nothing drives this point home better than this little tidbit: the FDA initially labeled stevia as an "unsafe food additive" after an anonymous complaint. (Yes, an anonymous complaint!) You simply cannot make this stuff up.

But stevia has been used by other cultures for thousands of years with no ill effects. Yes, thousands of years. If it’s so dangerous, why are we in the U.S. alone on Earth in recognizing the danger? In Japan the government will not allow artificial sweeteners in soft drinks, so they use stevia instead. In fact, it accounts for 40% of the Japanese sweetener market. In the U.S. the government won’t allow stevia, but we get a heaping helping of Aspartame, Sucralose, and all manner of other chemical junk. Where is the logic? (Maybe I should just follow the money.) Interestingly, many of the sweetening chemicals we're allowed to have as additives come with warning labels, by the way, so the government considers it established that there are health problems with those.

Conclusion

The decisions we each make about what we eat are some of the most basic ones we'll ever encounter. But in the case of HFCS – just as one example – we in the U.S. aren’t given that choice. The FDA claims to "protect" us from snake-oil salesmen of every stripe, yet when it comes to being able to choose an item of food that is among the most basic and prevalent in any diet, economic considerations trump safety. From my standpoint, while this about par for the course, it is still darned unsettling.

Source

Spouse's Personality May Be Hazardous To Your Health

Gwenny: They needed a study to learn this? Just more proof that being intelligent doesn't make you smart.

Science Daily To the long list of things to consider when choosing a mate, there is now evidence suggesting that your spouse's personality can have a major influence on your own ability to recover from - and perhaps even survive - a major challenge to your health.It is a finding drawn from a study by a team of researchers including John M. Ruiz, an assistant professor of psychology at Washington State University, as well as Karen A. Matthews and Richard Schulz, at the University of Pittsburgh, and Michael F. Scheier with Carnegie Mellon University.

The study involved 111 coronary artery bypass patients and their spouses. The researchers assessed aspects of personality, symptoms of depression, and the marital satisfaction of each patient and his spouse prior to, and 18 months following, surgery.

The main finding was that within couples, the personality of one person predicted the depression level of their partner 18 months later. The results were published in the most recent issue of the Journal of Personality and Social Psychology.

"We've known for some time that a patient's personality and mood before surgery influence their own mental and physical recovery following surgery," Ruiz said. "We also know that a partner's personality and mood can affect us in the short term. What this work shows is that a partner's personality traits are also important determinants of our own long-term emotional and physical recovery from a major health challenge."

The research demonstrated that a patient married to a generally neurotic and anxious spouse was more likely to report symptoms of depression 18 months after surgery.

"In other words, the spouse's personality - quite independent of the patient's own personality - exhibited a major influence on how well the patient was feeling and progressing towards recovery," he said.

Depression is an important consideration in the treatment of cardiac patients as it is increasingly recognized as a significant risk factor in heart attacks and death.

"Our study suggests that there's a distinct possibility that the spouse's personality can increase depression which may then lead to these negative physical outcomes. It's an issue we will be looking at as we continue to follow these patients and as part of new studies here at WSU."

The study also focused on how the spouses of patients coped over the course of the study.

"Spouses are often times a major source of daily care and take on many of the roles that the couple may have previously shared," Ruiz said. "We found that the same effects seen for patients also applied to spouses. Those spouses who cared for a person who was generally neurotic and anxious were more likely to report symptoms of depression as well as high levels of caregiving burden and strain a year and a half later."

"We don't really understand what it is that a spouse with these negative personality traits is doing to cause this depression in their partner," he said. "Are they creating more stress, being less helpful, or burdening a person who is already having a difficult time with their own needs? It's a question that needs more study."

Ruiz notes that not all of the findings were negative. Optimism in one spouse appeared to have beneficial effects for the partner.

"Spouses caring for an optimistic, as opposed to a pessimistic, patient reported fewer depressive symptoms and significantly less burden and strain over time."

But Ruiz points out that we are hardly helpless when it comes to our spouse's personality and how it affects us. He said there is a "silver lining" in the findings, which suggests that a person's degree of satisfaction with their marriage is a key influence.

"Being married to a neurotic, anxious person was only harmful for those who were unhappy in their marriage," Ruiz said. "For those happy in their marriage, spouse neuroticism appeared to have little influence. Hence, the findings highlight the importance of personality in marriage and health, but also support the notion that 'love conquers all."

Tuesday, January 16, 2007

The Big Fat Fix

Obesity is a problem that is chronic, stigmatised, costly to treat and rarely curable. Why? Because we are looking in the wrong places for a solution.

Open a newspaper and on any given day you can usually find a story about the growing number of overweight and obese people throughout the UK, and indeed the world. Obesity is now officially an ‘epidemic’. GPs are ‘alarmed’. The Department of Health is ‘concerned’. And dozens of local authorities are gearing up to ‘do something about it’.

The figures are shocking. Globally the prevalence of overweight and obesity has increased steadily since 1970. In August of this year, it was reported that the number of overweight people in the world has topped one billion, considerably outnumbering the 800 million who are undernourished.

It’s not just an aesthetic problem. Obesity is a health risk associated with higher rates of diabetes, heart disease and cancer. In the UK, 43 per cent of men and 34 per cent of women are overweight and one in four adults, and one in 10 children under 15, are obese. The direct cost to the NHS is £480 million. The indirect costs are estimated to be in
the region of £2.5 billion per year, including costs to the NHS and costs to industry through sickness and absence. In the US, medical expenses for overweight and obesity accounted for 9.1 percent of total US medical expenditures in 1998, costing around $78.5 billion (equivalent to $92 billion today).

Most reports in the media trot out the same causes – the gluttony and sloth of modern society – and the same old solutions – eat less and exercise more. And yet if weight loss was simply a matter of cutting calories and being more active then our population should be in pretty good shape. At any given time as much as 50 per cent of the population in the UK is on a diet and/or exercise regime.

But one recent report contained a signpost to a truth about obesity that was nonetheless missed by almost everyone who read it. In September of this year a ‘fat map’ of Britain was published by Dr Foster Intelligence, an independent health research organisation that works closely with the NHS, and Experian, a market research company.

The analysis was a complex synthesis of data from two surveys – the Health Survey for England and the British Market Research Bureau’s quarterly survey of 25,000 Britons – that provided details of lifestyle, body mass index (BMI, an indication of how overweight a person is) and geographical location. Its conclusion was that people living in northern industrial towns were fatter than those living in London and more rural areas of the UK.

Across the board the reportage was unremarkable. The results, after all, echoed those of a survey produced by Experian two years ago. Having heard it all before, the newspapers avoided original analysis and focused instead on the marvels of modern technology that allow us to pinpoint, down to a street, the places where the fattest people live.

A rent-a-quote from Dr Foster Intelligence about the threat of obesity, and the benefits of surveys like this one, made all the papers: “We need to reduce levels of obesity, and detailed health maps like these show where the risks of obesity are highest,” commented the organisation’s marketing development manager, Dr Marc Farr. “This will enable
health authorities to target weight-loss drives in areas where this is a problem. Until now they have not had access to this accurate database; this should make a difference.”

At first it may be difficult to see how knowing where people are fattest will make a dramatic difference to the problem of obesity. Surely the real question that needs answering is why are we so fat? On this point, Farr fell back on mainstream thinking to conclude: “The reasons for obesity [in these northern towns] are not uncommon and shared by many areas: availability of cheap, high sugar food products, unemployment, age-related failure to engage in physical activity, understanding the nature and dangers of obesity and changes to more sedentary forms of employment.”

This oft-repeated explanation, of course, has some merit but misses the vital point; that the where and the why of being overweight are intricately linked.

Urban Fatties

The reductionist explanation for the increase in overweight and obese individuals is a simple equation: calories in/calories out. A more global view, however, would acknowledge the multifaceted effect of urbanisation and industrialisation, which have had a devastating impact on what we eat, when we eat, how much we eat, how often we eat
and the quality of the food we eat, as well as on our levels of daily physical exertion.

In the West these simple ‘whys’ of obesity are rarely questioned anymore and have become largely obscured by the solution-oriented focus of quick weight-loss schemes. But in developing nations the startling parallel between the rise in obesity and the rapid acceptance of urban/industrial lifestyles and diets is all too apparent.

Speaking in September at the International Congress on Obesity in Sydney Dr. Philip James, the British chairman of the International Obesity Task Force (IOTF), noted that in China the rate of obesity has risen from almost zero in the 1980s to about 10 percent of the population in 2006, and that the rise can be pinned down to the growing problems of urbanisation and the infiltration of a generally nutritionally poor Western diet, which favours high-fat, high-energy products over basic fruits and vegetables. Similar increases have been noted among more affluent urban dwellers in India.

Diet failures

And so we diet to fight the flab. Yet over and over again surveys show that the majority of people who lose weight on a given diet will subsequently regain that lost weight, and more besides. There is even evidence to suggest that dietary regimes that severely restrict calories as well as types of foods (fats, carbohydrates etc) in the short-term, actually encourage rebound weight gain over the long-term.

This rebound effect, which is well known to dieters and well documented in the medical literature, may have deep roots in human evolution. In our hunter-gatherer stage, when the next meal was not predictable, we became programmed to overeat when food was
available. In times of food deprivation (including when we diet), our hard-wiring changes. Our bodies develop mechanisms, largely driven by hormones, to store calories by over-riding signals of satiety and increasing hunger signals, even when food becomes plentiful again. In essence, the body is storing up calories in anticipation of the next period of food deprivation, even if it never comes.

According to the data, this effect is more dramatic when food and drink is freely available, when the foods available are calorie dense – such as crisps, sodas, Big Macs etc – and energy expenditure is low due to reduced physical activity.

Medical science has determined a biological basis for this storage effect. When we lose weight, our basal metabolic rate (BMR) – the minimum amount of energy the body requires at rest, to keep itself alive and to maintain weight at a constant ‘set point’ – decreases. BMR is related to the actual amount of body tissue so it naturally decreases when the amount of body tissue is reduced through dieting. Constant yo-yoing of weight through dieting and bingeing plays havoc with the body’s BMR and set point, in some cases wiping it out altogether, leaving the body with no blueprint for maintaining a healthy weight.

A more complex equation

In spite of the failure of conventional diets, the comforting equation of calories in/calories out still informs most weightloss initiatives, possibly because it makes the job of ‘doing something about it’ so effortless. Weight management programmes centred on this simple equation are easy to devise – anyone with a calculator, a calorie reference guide and an exercise manual can do it – and they shift the responsibility for the success or failure of the regime squarely onto the individual.

It’s an all too familiar scenario when faced with difficult cultural problems, where challenging the status quo could raise uncomfortable questions. Consider the way that individuals are encouraged to switch off standby electronics and change to energy efficient lightbulbs in order to ‘do something about’ climate change, or to recycle to end waste. Focusing on individual efforts – and failures – in this way deflects attention that away from bigger, and arguably more powerful influences, such as the government subsidies that keep polluting airlines and industries in business.

Nevertheless, the ongoing failure of ‘gold standard’ solutions like calorie counting has motivated some scientists to suggest that we must be missing something, and to look beyond the usual explanations. This year, a paper in the International Journal Of Obesity, for instance, attempted to explore the ‘roads less travelled’ in obesity research and suggested at least 10 additional causes of obesity that have nothing to do with gluttony and sloth.

The authors, made up of a panel of doctors from across the US, concluded that medical science had a tendency to “focus overwhelmingly on food-marketing practices and technology and on institution-driven reductions in physical activity (the ‘Big Two’), eschewing the importance of other influences.”

The panel went on to say that the influence of the Big Two on the global obesity epidemic is “largely circumstantial”, relying as it does on broad surveys – not unlike the recent Dr Foster report – rather than epidemiological data focused on individuals, or large randomised studies.

They further noted that the acceptance of the idea that too much food and too little exercise is the sole cause of obesity “…has created a hegemony whereby the importance of the Big Two is accepted as established and other putative factors are not seriously explored. The results may be well-intentioned, but ill-founded proposals for reducing obesity.”

In an effort to broaden the debate the authors recommended that other influential aspects of modern life (see box opposite) are influential. Among these and of particular relevance to the results of the Dr Foster survey, was exposure to hormone-disrupting pollutants – the kind you might find in excess in any industrial town in the North of the UK, where once there were mines, refineries, factories and tall chimneys belching out smoke and where now there are chemical factories, incinerators and waste transfer facilities regularly releasing toxins into the air, water and soil.

Hormone havoc

Hormones play a major role in determining and maintaining metabolism and the body’s set point. When levels of these hormones (produced by the thyroid, sympathetic nervous system and reproductive organs) deviate from the norm, problems with weight can ensue.

Thus in January 2004, at a conference titled Obesity: Developmental Origins and Environmental Influences, the US National Institutes of Health made an urgent call for more research on the link between hormone-disrupting chemicals and obesity, noting that exposure during adulthood and, crucially, in the womb, can permanently disrupt the body’s weight control mechanisms.

But, according to at least one scientist, if you look hard enough, the research is already out there. In 2002 Dr Paula Baillie-Hamilton, a visiting Fellow at the Occupational and Environmental Health Research Group, Stirling University, published a paper in which she proposed that chemical toxins were to blame for the global obesity epidemic.

Baillie-Hamilton’s hypothesis, the culmination of many years of forensic investigation into the way that pollution is changing us from the inside out, had its roots in an article she stumbled upon that explained how toxic chemicals in the environment were affecting the fertility of wildlife.

“I couldn’t understand how someone like myself, an academic with a load of scientific qualifications and papers behind me, had never heard of all these different chemicals that were out there. Yet if these chemicals were affecting the fertility of wildlife they must be affecting hormones significantly. And of course, hormones control a number of other functions in the body, including weight control.

“I spent a couple of years intensively identifying each major category of chemical and then working out how each individual substance affected the body’s weight control system. I looked at all the mechanisms involved, from the nerves and hormones to metabolism, and the levels of nutrients in the body, and found that the same chemicals that at high doses can cause weight loss, seemed to cause a fattening effect at very low levels – the same low levels that we are exposed to in everyday life.”

It was an arduous task made more difficult by the fact that weight gain is not always documented in trials of toxic chemicals. “For many years this data has been ignored or suppressed in the conclusions of scientific papers because there was no way to explain why it happened. And of course it wasn’t accepted at the time that weight gain in animals exposed to substances like DDT could be anything other than positive,” continues Baillie-Hamilton. “If weight gain was mentioned, it would be buried in the text of the paper, rather than the conclusion. Essentially what this meant was starting from scratch and reading through every single paper to find some mention of these effects.”

What else makes you fat?

Being overweight or obese is a modern problem and, as the results of a recent investigation in the International Journal Of Obesity show, many of the putative contributors to the problem have their roots in modern life. The authors suggest that even if some of these causes have only a small effect, they may interact with each other and with other factors in ways that greatly magnify their individual effects.

Sleep debt: Too many of us are getting too little sleep and the resulting ‘sleep debt’ can alter hormone levels and trigger an increase in body weight. Sleep debt is also associated with insulin resistance and diabetes, and with increased hunger and appetite.

Pollution: Hormones control body weight and many of today’s pollutants drastically alter levels of key hormones.

Air conditioning: We burn more calories when the environment is too hot or too cold for comfort. But more people than ever live and work in temperature-controlled homes and offices.

Decreased smoking: Smoking, because of its effects on circulation and the nervous system, reduces weight. In many developed countries people are smoking much less than they used to.

Prescription medications: Many different drugs – including contraceptives, steroid hormones, diabetes drugs, some antidepressants, and blood pressure drugs – can cause weight gain. Use of these drugs has risen exponentially in recent decades.

Population age and ethnicity: Middle-aged people and those of African and Hispanic origin have a tendency to be more obese than younger people of European descent. Throughout the world the population is getting older and more ethnically diverse.

Older mothers: There’s some evidence that the older a woman is when she gives birth, the higher her child’s risk of obesity. The average age at which a women has her first child is rising.

Ancestry and environment: Some health problems are passed down through the generations. A tendency towards gestational diabetes will produce a child prone to obesity (who are in turn more likely to produce obese children). Very high-fat diets during pregnancy have been shown, in animals, to skew the metabolism of offspring two generations down the line.

Obesity linked to fertility: Some evidence suggests that overweight and obese people are more fertile than lean ones. If obesity has a genetic component that makes it a dominant characteristic, the percentage of obese people in the population is likely to increase.

Unions of obese spouses: Obese women tend to marry obese men. If there are fewer thin people around – and if obesity is a dominant genetic characteristic – then these couples will produce obese children, who will then go on to produce more obese children.

A Chemical Cosh

Industrial chemicals – and specifically those that act like hormone disrupters – profoundly alter several aspects of human metabolism and appetite control. Research at the University of Laval in Quebec has added greatly to the understanding of just how wide-ranging the effects of an overpolluted body can be.

In the late 1990s Professor Angelo Tremblay and his team began to study, first in animals and then in people, the metabolic effects of organochlorines. Their interest was sparked by earlier Italian research which showed that overweight people who underwent gastric bypasses, to encourage weight loss, experienced dramatic increases in levels of the pesticide DDT and one of its breakdown products, DDE, in their blood as their bodyweight declined. The Laval studies of humans undergoing an average weight-loss programme also showed that concentrations of these chemicals rose as the pounds were shed.

Once in the body organochlorines and other industrial pollutants are generally stored in human fat cells. During weight loss the fat cells shrink and release these chemicals back into the bloodstream. The scientists at Laval found that as levels of these now freely circulating pollutants rose in dieters, levels of essential thyroid hormones – necessary for maintaining an efficient metabolism – fell dramatically.

A drop in basal metabolic rate (BMR) – the rate at which the body burns calories – is not uncommon in dieters. Studies into dieting show that as metabolism slows down during weight loss, levels of thyroid hormones also drop naturally. This slowdown is referred to as ‘adaptive thermogenesis’.

The worrying discovery of the Laval scientists was that higher levels of organochlorine compounds were associated with much lower levels of thyroid hormones than would be produced by weight loss alone. In dieters with these newly liberated toxins circulating throughout the body, BMR also slowed more dramatically, as did energy expenditure and levels of skeletal muscle oxidative enzymes (which determine how efficiently the muscles use energy – when levels are not optimum, energy gets stored as fat).

“If I were to put this in journalistic terms,” says Tremblay “I might say that the organochlorines essentially shut down the metabolic furnace that helps the body burn fat.”

Professor Tremblay’s research has focused on organochlorine compounds, for instance the pesticides DDT (and its breakdown product DDE), chlordane, aldrin, dieldrin and heptachlor, as well as PCBs, dioxins and chlorophenols. But the list of chemicals that can cause weight gain and promote obesity extends well beyond these to include a wide variety of everyday chemicals associated with manufacturing and a polluted environment (see Chemical calories, page 42).

A key effect, says Dr Baillie-Hamilton, is the way industrial pollutants interact with the sympathetic nervous system. This system releases hormones like adrenaline and noradrenaline that suppress our appetite, particularly for fat. These hormones also increase the ability and desire to exercise, as well as increasing body temperature, so that while you are exercising you are also burning calories more efficiently.

“Chemicals like organochlorines act directly on the sympathetic nervous system attacking each and every part of the way it works,” she explains. “It’s like a chemical cosh. They reduce levels of important hormones necessary for weight balance and also block and even destroy the hormone receptors in fat cells. This means the hormones can’t communicate with the fat cell and the cell becomes less sensitive to those metabolism-regulating hormones that are in circulation.”

Adapt and survive

Research at Laval continues to confirm that high circulating levels of organochlorines alter metabolism and may be one of the most important contributors to adaptive thermogenesis and the rebound weight gain so depressingly familiar to dieters.

But once liberated by weight loss these chemicals are also free to attack vital organs such as the brain, liver and kidneys, and this threat triggers an even more intriguing response. As chemicals build up beyond a level with which the body’s detoxification pathways can cope, the body begins to ‘dilute’ the amount of circulating toxins – the majority of which are fat soluble – by making new fat cells to store them in.

Recent evidence even suggests that the presence of some industrial pollutants such as bisphenol-A and organotins can signal dormant ‘baby’ fat cells, known as preadipocytes, to grow into fully mature fat cells, or adipocytes. As the number of fat cells increases it can become harder to keep weight down. In addition, with increasing weight the body detoxification system, which would normally facilitate the excretion of toxins, appears to shut down in preference to simply storing any toxins in available fat.

Professor Tremblay admits there is still much that is unknown about the way these chemicals interfere with metabolism. But, apart from triggering hormonal changes, the presence of organochlorines and other toxins can also act as inflammatory triggers.

Intelligent fat

Some physicians such as Dr. Leo Galland, author and internationally recognised expert in nutrition, believe industrial pollutants can also trigger allergies and allergic responses that can cause, or worsen, the problem of chronic systemic inflammation.

For Dr. Galland, it is the problem of chronic inflammation that is most relevant to rising levels of obesity. Inflammation, he argues, causes the body to release a range of chemicals that make the system resistant to the relatively recently discovered hormone, leptin. Professor Tremblay agrees that this is “entirely possible”.

The discovery of leptin 12 years ago in New York at the Rockefeller Institute changed the whole map of our understanding of obesity.

“Prior to that,” says Galland, “the way that everyone thought about fat was that it was just a bag of unused calories that was totally inert. The key thing about leptin is not just that it is a hormone that affects appetite, metabolism and fat stores. It’s that leptin is produced
by fat cells exclusively. So all of a sudden fat became an active player in the body. Really, fat is an organ and its function is just as intricate as any other organ in the body in that it interacts with the immune system, with the nervous system and with other systems
and can produce changes that can be very complex.”

Galland admits that the science is difficult, and yet some understanding of it is crucial if we are to get to grips with the problems of hard to shift overweight and obesity.

“Whenever there is inflammation, the cells respond by producing anti-inflammatory chemicals known as SOCS – suppressors of cytokine signalling. Two of these, SOCS1 and SOCS3, interfere with leptin by blocking the signal in the cells. The mechanism is very similar to the development of insulin resistance, which is also due to inflammation. In fact, inflammation also causes production of the fight or flight hormone cortisol from the adrenal glands. Cortisol blocks leptin and it also raises blood sugar, which in turn decreases the response to any given amount of insulin.”

The bigger picture of what these scientists are saying is staggering. Inflammation is fundamentally a protective process necessary, for instance, for wound healing as well as for curing infection. If inflammation arises in a polluted body it’s highly likely that it is a protective response to the presence of toxins.

Body fat also has a protective effect. For example, studies show that animals that are exposed to environmental toxins while at the same time encouraged to gain weight through a high calorie diet will survive better than exposed animals that are not allowed to gain weight. In other words, body fat, because it is a repository of these toxins, also becomes a survival mechanism. Thus it is possible that the obesity epidemic, as Tremblay postulated as far back as 2000, is in reality an adaptive response by the body to a chemically toxic environment.

The bigger picture

Viewed in this way, obesity could be seen as the response of an intelligent body trying to cope and maintain balance in an overwhelmingly polluted world. Sadly, in an environment where we are overwhelmed with pollutants, this intelligent adaptation is proving lethal and continued advice to simply decrease calorie intake dramatically in order to speed weight loss may even be making the problem worse.

Clinical practice has been frustratingly slow to catch up with the conceptual changes prompted by the link between environmental pollutants and obesity.

Says Dr Baillie-Hamilton, “There is still no academic textbook that brings it all together and it takes time to get through to people’s consciousness. If you are talking to an obesity specialist, whose professional life has been spent telling people that if they eat too much
and don’t exercise they are going to gain weight, he may not have a clue about the link between industrial pollutants and weight gain. And until the professionals do get a clue their conclusions, and the solutions they propose, will continue to be very limited.”

Dr Galland agrees. “There is a worldwide epidemic and it is definitely associated with industrialisation and pollution. And yes, of course, there may be confounding factors because industrialisation and pollution are also associated with dietary changes and changes in activity patterns. But the reality is that the results of most weight loss treatments are lousy and creative new approaches are urgently needed.”

To an intelligent health service the ‘fat map’ of Britain would be seen as a wakeup call, an opportunity to get to grips with a difficult and challenging problem. Instead, NHS and government advice remains stubbornly allied to the calories in/calories out equation. For example, the latest Department of Health (DoH) patient leaflet ‘Your Weight, Your Health’ makes clear that excess weight is due to ‘energy imbalance’, explains the number of calories needed per day, suggests ways to reduce the calories you take in each day and lists the benefits of being active.

Another booklet from the DoH, The Obesity Care Pathway, for health professionals advises much the same thing and suggests that a sensitive, empathetic, non-judgemental approach should underpin all obesity-related interventions – advice that is intended to complement the National Institute of Clinical Excellence (NICE) guidelines on the prevention, identification, assessment, treatment and weight management of overweight and obesity in adults and children due to be published this month (November).

Certainly, not blaming the victims when conventional diets fail would be a good first step. Given the available data on the environmental complexity of obesity this is rather like blaming the poverty striken of the world for being lazy and feckless, the victims of starvation for not having had the foresight to stock up on food, and the people murdered in the twin towers for going to work that day.

There also needs to be a much more comprehensive and honest focus on the double bind in which some of the nation’s poorest people find themselves in relation to good health. People in lower income brackets may already be subsisting on poor quality food that is high in sugar and fat and low in nutrition. Their general level of health will already be
compromised. Add the chemical cosh of industrial pollution to the mix and the metabolic and detoxification pathways that should be protecting the body may break down entirely.

Uncomfortable questions

There is also a need to address the obvious question of why the people in polluted cities like London and New York remain slimmer than those in industrial towns and cities. Given what is already known about polluted bodies, it is a fair bet that such research might show that being thin is not the only, or even the best indicator, of a healthy population. That the particulate pollution from traffic and lighter forms of industry in and around major capitals like these behaves in a distinct way in the body and causes its own kind of chemical chaos. New Yorkers and Londoners may be thinner, but are they also, for example, more infertile or more prone to allergies and asthma and generally more immune compromised?

What stands in the way of recognising the need for such solutions, says Professor Tremblay, is simply that the concept of industrial pollutants altering body chemistry invites far too many uncomfortable questions about the world in which we live. Most of these pertain to the economic consequences of acknowledging this issue.

“There is a global context here,” says Tremblay. “You see it with George W Bush’s position regarding the Kyoto agreement. He says it is out of the question to move towards any solution that might lead to what he sees as economic vulnerability. It’s the same with
obesity. The response is always framed by the politics and economics of addressing the reality, not by the potential health problems of exposure to substances like organochlorines.”

But just as the US President should be worried about global warming, he should also be worried about the fact that the ‘fat map’ of Britain was not unique to the UK. A just-published survey by the Trust for America’s Health found that the 10 fattest states in the US – Mississippi, Alabama, West Virginia, Louisiana, Kentucky, Tennessee, Arkansas, Indiana, South Carolina and Texas – were in located in the industrial South of the nation. The report failed to mention any aspect of environment, yet the Mississippi River, which runs through several of these states, is officially the most polluted river in the US. Likewise, West Virginia, Texas, Indiana, Alabama, Louisiana and Georgia are home to some of the top 20 mercury polluting power plants in the US. Fish and wildlife in some southern states like Alabama, Arkansas and Tennessee are regularly found contaminated by organochlorines like DDT and PCBs – due to the former production of these chemicals in these areas.

Instead of falling over ourselves to promote a lot of PC nonsense about not being judgemental about overweight and obesity, perhaps it would be more productive to acknowledge that the most pressing human problems, the biggest human disasters, don’t just apparate out of thin air. They evolve in the industrial, environmental and politcial milieu of modern life – and modern life can be a much dirtier business in certain parts of the country.

The health problems associated with polluted bodies are usually unseen. Some, like cancer or Alzheimer’s disease, can take decades to develop. The problems of overweight and of obesity offer us a rare and very visible cue that tells us that pollution is killing us, inch by everexpanding inch.

The recognition that chemical pollutants could have such a direct effect on our bodies is possibly one of the most important new ideas in public health; one which demands a difficult but necessary shift in our conceptual understanding of the dynamics of weight control. Allied to this there is an urgent need to acknowledge the way that our actions shape our environment and our environment, in turn, shapes our lives.

In July of this year members of the Women’s Institute in the UK took the initiative and dumped carloads of unnecessary food packaging back on the doorstep of supermarkets countrywide, with the message ‘you created this problem, now you clean it up’. The time has come to dump the problem of overweight and obesity back on the doorstep of industry and government with the same unflinching message.

Chemical Calories

In addition to organochlorines, a range of other industrial and everyday chemicals are known to encourage weight gain. These include:

ORGANOPHOSPHATES
Organophosphate pesticides, such as malathion, dursban, diazanon and carbonates, constitute 40 per cent of all pesticides used. These chemicals are mainly used inside buildings as opposed to in agriculture. They are neurotoxins and hormone disrupters.

CARBAMATES
Including aldicarb, bendiocarb, carbaryl, propoxur and thiophanate methyl, are used extensively in agriculture, forestry and gardening, and are suspected hormone disrupters.

ORGANOTINS
These chemicals, which include tributyltin (TBT) and the mono and dibutyltins (MBT, DBT), have many applications, including stabilisers in PVC and catalysts in chemical reactions. They are also found in glass coatings, agricultural pesticides, biocides in marine antifoulant paints and wood treatments and preservatives. They are damaging
to the thyroid and immune system and potential hormone disrupters.

BISPHENOL
A Estrogen mimic used to make clear, hard, reusable plastic products; also used in the manufacture of polymers, fungicides, antioxidants, dyes, polyester resins, flame retardants and rubber chemicals and some dental resins.

PHTHALATES
Hormone disrupting chemicals, produced in large volumes, and commonly detected in groundwater, rivers and drinking water as well as in meat and dairy products. Around 95 per cent of phthalate production over the last few decades is tied to the PVC industry. Can be found in many plastics and consumer products – everything from hair spray and nail varnish to plastic water bottles and tshirts.

POLYBROMINATED FLAMERETARDANTS
Added to many products, including computers, TVs and household textiles to reduce fire risk. Also found in baby mattresses, foam mattresses, car seats and PVC products. Office workers who use computers, hospital cleaners and workers in electronics-dismantling plants are at particular risk from these chemicals. Polybrominated flame-retardants are oestrogen mimics and can also affect the thyroid.

BENZO[A]PYRENE
A common food pollutant that belongs to a family of chemicals known as polycyclic aromatic hydrocarbons (PAHs). It is derived from coal tar and enters the atmosphere as a result of incomplete combustion of fossil fuels. In animals it has been shown to cause weight gain in the absence of any detectable change in food intake. It is possible that other PAHs may have a similar effect.

SOLVENTS
Neurotoxic chemicals that include xylene, dichlorobenzene, ethylphenol, styrene, toluene, acetone and trichloroethane are commonly found in human blood samples. Necessary for a wide range of industrial processes and found widely in adhesives, glues, cleaning fluids, paint and felt-tip pens, perfumes, paints, varnishes, pesticides, petrol, and household cleaners and waxes.

CADMIUM
Principally used as a protective plating for steel, in electrode material in nickel-cadmium batteries and as a component of various alloys. It is also present in phosphate fertilisers, fungicides and pesticides. Cadmium in the soil is taken up through the roots of plants and distributed to edible leaves, fruits and seeds, and eventually passed on to humans and other animals, where it can build up in milk and fatty tissues. Neurotoxic and a potential hormone disrupter.

LEAD
Professions that put their employees at risk of exposure to this neurotoxin include lead-smelting, -refining and -manufacturing industries, brass/bronze foundries, the rubber and plastics industries, steel-welding and -cutting operations, and battery manufacturing plants. Construction workers and people who work in municipal waste incinerators, in the pottery and ceramics industries, radiator-repair shops and other industries that use lead solder may also be among the high-exposure groups.