HealthTip: St. John's Wort

St. John's Wort? We've heard about it, but what does it actually do and what is it used for?

The natural health product has been increasing in popularity and is used widely for treatment of depression and associated conditions such as anxiety, tiredness, loss of appetite, and trouble sleeping. Other uses include treatment of moodiness, symptoms of menopause, seasonal affective disorder (SAD), and obsessive-compulsive disorder (OCD). The scientific evidence behind St. John's wort suggests that it is likely effective in treating mild to moderate depression, by improving mood, and decreasing anxiety and insomnia related to depression. It may be as effective in treating depression as many prescription drugs. However, since it causes many drug interactions, St. John's wort may not be the best choice for those taking other medications. Evidence suggests that the health product may be possibly effective in treating menopausal symptoms, and that more evidence is needed to determine its effects on SAD, OCD, and PMS.

Short-term use of St. John's wort is likely safe for most people. It can cause side effects such as trouble sleeping, vivid dreams, restlessness, anxiety, irritability, stomach upset, fatigue, dry mouth, dizziness, headache, skin rash, diarrhea, and tingling. Taking it in the morning or at a lower dose may help if it causes sleep disturbances.  However, St. John’s wort may be unsafe in large doses and since it is known to interact with many medications, talking to your pharmacist, dietitian, or physician will help you use this supplement safely.

Information Source:
http://www.nlm.nih.gov/medlineplus/druginfo/natural/329.html

HealthTip: A Heart-Mind Connection?

Current research has been finding that unhealthy arteries (blood vessels that lead to the heart) later in life may be related to decreased mental ability. A new European study with 4800 older British men and women (average age of 55 years) looked at how cardiovascular (heart) health was related to metal sharpness. Heart disease risk was assessed by looking at patients age, cholesterol, blood pressure, and if they smoked or had diabetes. Cognitive (mental) ability was assessed 3 times over 10 years by looking as skills such as memory and vocabulary. It was found that those who had 10% increased cardiovascular risk showed lower cognitive test scores. In other words, people with more cardiovascular risk, were more likely to see their mental ability to decline over the 10 years.
So maybe its time to start thinking about how your heart health will affect you later in life? Physical activity, a healthy diet, and healthy mind may be a few steps in the right direction!

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/heart_mind_022211.html

HealthTip: Overworked Teens?

A new research study from the Journal of Child Development discussed teens who may be spending too much time on the job. It's been contemplated whether working many hours during the school year is harmful to teenager's school work, behaviors, and emotional well-being. Over 1700 high-school aged teens were included in this study. It was found that those who worked over 20 hours a week showed a decreased interest in academics and were more likely to break school rules or the law. They were also more likely to use drugs and alcohol. The researchers suggest that it's probably not the best idea to have teens working more than 20 hours a week during the school-year. However, working in moderation most likely wouldn't harm academic performance or behavior.
So, if you've got an eager working teen, try to promote a healthy balance between work, school, and friends/family. Make sure that all the focus doesn't accidentally fall onto work, so that other important areas of growing up aren't neglected!

Information Source:
http://www.nlm.nih.gov/medlineplus/videos/news/overworked_teens_021411.html

HealthTip: Where are the Good Fats?

So if you're supposed to "stay away" from saturated and trans fats because they increase your "bad cholesterol" (LDL), may decrease your "good cholesterol" (HDL), and increase your overall risk of heart disease, what fat are you supposed to eat? As mentioned before, based on a 2000 calorie diet, 20-35% of one's daily calories should come from fat. We need fat for insulation from environmental temperature changes; to protect organs such as the kidney, heart, and liver; balance hormones; provide fat-soluble vitamins A, D, E, and K; and provide fuel during low-intensity exercise. If you eat too much fat, it is stored and can help make cholesterol in the body. If you don't eat enough, one may experience skin problems, hair loss, poor wound healing, poor mental function, and fatigue.
Monounsaturated and polyunsaturated fats are what the Dietitians of Canada recommend in a healthy diet. The monounsaturated fats can be found in olive oil, canola oil, while polyunsaturated fats are in corn, sunflower, and flax-seed oils.Omega-3 fatty acids (polyunsaturated) can be found in tuna, mackerel, salmon, nuts, soy, canola, and flax-seed oils. Omega-6 fatty acids (polyunsaturated) are in vegetable oils such as soybean, corn, and safflower oils.

Since it all gets quite confusing, to put it simply, I've listed a few examples of approximately 1 serving of healthy fats below:

• 1 Closed Handful of Nuts (e.g. Almonds, Pecans, Walnuts, Peanuts)
• 1-2 Tbsp Seeds (e.g. Sesame Seeds, Sunflower Seeds, Pumpkin Seeds)
• 2 oz Lean Meat (e.g. poultry)
• 2 oz Oily Fish (e.g. mackerel, salmon)
• 1 Tsp Olive or Canola Oil (for cooking)
• 1/8th of an Avocado
• 8 Large Black/Green Olives

So why not exchange an unhealthy fat in your day for a healthier option (e.g. swap regular ground beef with extra lean ground beef or ground chicken)? I promise you it won't hurt!

Information Sources:
http://www.dietitians.ca/Dietitians-View/Dietary-Fats.aspx
http://rd411.com/index.php?option=com_content&view=article&id=623:fats-basics&catid=102:protein,-fats-and-carbohydrates&Itemid=396

HealthTip: Children and Liquor

A new study found that 6% of 12-14 year old children in the United States are drinking beer, liquor, and other alcoholic beverages. Some are smuggling the alcohol out of a home liquor cabinet while others get it directly from their parent or guardian. In the past month alone, more than US 200,000 kids were given alcohol by a parent or other adult family member, according to a report from the U.S. Substance Abuse and Mental Health Services Administration. Why parents are supporting these habits isn't clear, but there may be motivation from thoughts such as "at least they're drinking at home and not on the streets" or "at least they're not smoking marijuana." Many researchers suggest locking the liquor cabinet at home and never giving liquor to young children as regular childhood drinking may have serious consequences in adulthood. It was suggested that those who drink alcohol before the age of 15 are 5 times more likely to experience serious problems with alcohol or drug use at or after the age of 21. According to the National Institute on Alcohol Abuse and Alcoholism, approximately 5,000 children under the age of 21 die each year as a result of underage drinking, including deaths from falls, burns and drowning. Frequent underage binge drinkers are also more likely to do poorly in school and engage in risky sexual and drug-taking behavior.

The tip here is not to scare you with a bunch of statistics! It is to motivate you to talk to your children while understanding the consequences of childhood alcohol abuse (e.g. dangerous to the developing brain; may increase risk of alcohol abuse later in life). Parents need to be open to understanding their child's struggles, guide their children into making appropriate choices, and always be able to explain why certain choices are better than others.

Information Source:
http://www.nlm.nih.gov/medlineplus/news/fullstory_108945.html

HealthTip: Where are Saturated Fats?

Saturated fatty acids are found in coconut, palm and palm kernel oils, animal fats, butter, cheese and other high-fat dairy products.
Commonly consumed foods which may be high in saturated fats include:

• Fatty beef, lamb, pork, poultry with skin
• Lard 
• Cream 
• Butter 
• Ghee (clarified butter)
• Cheese 
• Full-fat dairy products
• Baked goods; some chocolates
• Fried food

Food products made with a high amounts of saturated or trans fatty acids have a longer shelf life. Saturated and trans fatty acids also play a role in producing the textures and flavors such as that "melt in your mouth" feeling we get from pastries.

Choosing lean meats, low-fat dairy products, nuts and seeds, fish, reading food labels, avoiding foods with `hydrogenated` fats (check the ingredient list), and cooking with unsaturated fat (e.g. canola and olive oil) will help you be on your way to a healthier heart!

Information Source:
http://www.heart.org/HEARTORG/GettingHealthy/FatsAndOils/Fats101/Saturated-Fats_UCM_301110_Article.jsp

HealthTip: Saturated Fats

According to the Dietitians of Canada, saturated fats should be limited to 10% of our calorie intake for the day (with a total fat intake of 20-35% of calories/ day). The American Heart association recommends the limit of 7%. So, what does this 10% or 7% actually mean? If you consume 2000 calories/ day, up to 200 (10%) of those calories could come from saturated fat. Each gram of fat is 9 calories, therefore 200 calories is approximately 22g of saturated fat (200/9; this conversion may come in handy when reading food labels). Many Canadians currently consume more than 100g of total fat/day, with 30g or more from saturated fat. The BC Nutrition Survey of 1998 suggested that greater than 40% of the B.C. population consumed more than 10% of daily calories from saturated fat.
Limitation of saturated fat is suggested because saturated and trans fats can form waxy substances that may build up and harden in our arteries (blood vessels leading to the heart) and lead to cardiovascular disease later in life. Saturated fat intake also contributes to an increase in LDL cholesterol, commonly known as `bad` cholesterol. Having high LDL cholesterol is a major risk factor for developing coronary heart disease.

It is important to know that fat in an essential nutrient for good health. It provides our bodies with energy (in the form of calories), assists in the absorption of Vitamins A, D, E, and K, provides insulation, and helps us feel full. The purpose of this post isn't to scare you all away from fat! It is to highlight that reducing saturated and trans fat intake has shown to decrease the risk of coronary heart disease. By replacing some of the saturated fat in your diet, with healthier unsaturated fats (commonly liquid at room temperature), along with an active lifestyle, you can greatly reduce your risk of cardiovascular disease.

Information Sources:
http://www.hc-sc.gc.ca/fn-an/label-etiquet/claims-reclam/assess-evalu/fat_heart_gras_coeur-eng.php
http://www.dietitians.ca/Dietitians-View/Dietary-Fats.aspx
http://www.heartandstroke.com/site/c.ikIQLcMWJtE/b.3484237/k.D734/Healthy_living__Dietary_fats_oils_and__cholesterol.htm
University of British Columbia- FNH 473: Community Nutrition