Screening Saves Lives

Despite advances in screening and treatment, breast cancer remains the second-leading cause of cancer deaths in women, just behind lung cancer, according to the American Cancer Society. The U.S. Preventive Services Task Force (USPSTF) recommends that women ages 50 and over undergo mammograms every other year for breast cancer screening. The guidelines emphasize the importance of regular screenings to detect breast cancer early when it is most treatable. For women ages 75 and older, the USPSTF notes that there is insufficient evidence to make a definitive recommendation, so the decision should be based on a woman’s health status and personal preferences.

While the USPSTF’s recommendations apply to women who have factors associated with an increased risk of breast cancer, such as having a first-degree relative with the disease, or having dense breasts, they do not apply to women who have a genetic marker or syndrome associated with a high risk of breast cancer, such as the BRCA1 or BRCA2 genetic variation, a history of high-dose radiation therapy to the chest at a young age, previous breast cancer, or a high-risk breast lesion on previous biopsies. “Women should be aware that screening recommendations differ among the various groups such as the USPSTF, the American Cancer Society, the American College of Radiology (ACR) and Society of Breast

Imaging (SBI), among others,” says Dr. Alan Astrow, Chief of Hematology and Medical Oncology in the Department of Medicine at New York-Presbyterian Brooklyn Methodist Hospital, an affiliate of Weill Cornell Medicine. “While the recommendations differ, the most important thing to know is that screening for breast cancer detects cancer at an earlier stage than it would be detected without screening. This leads to the need for less extensive treatment because the cancers are picked up at a less advanced stage and ultimately saves lives,” says Dr. Astrow.

Dense Breast Update

Approximately 50 percent of women have dense breasts, 10 percent have extremely dense breasts, and 40 percent have heterogeneously dense breast tissue. “Both groups are considered to be at slightly increased risk of breast cancer, and both groups are recommended to consider supplemental screening exams,” says Michele Drotman, MD, Chief of Breast Imaging, Weill Cornell Medical Center-New York Presbyterian Hospital. “The choices for supplemental screening are ultrasound, contrast-enhanced mammography (CEM), and MRI. Insurance does not always cover the costs of the additional exams.” Each of the screening options has pros and cons. “Ultrasound is easy to undergo, but has lower sensitivity and a high false positive rate; CEM and MRI have extremely high sensitivity, but require IV contrast administration, and MRI is not well tolerated by people who are claustrophobic,” says Dr. Drotman. Women who have dense breasts should discuss supplemental screening options with their health-care provider.

Important Advancements

New diagnostic tools and personalized treatments are leading to better outcomes. For instance, the HER2DX test is a diagnostic tool used to personalize treatment for HER2-positive breast cancer. It helps determine the best therapeutic approach by analyzing the tumor’s genetic profile, potentially allowing some women to avoid chemotherapy.

Innovative drugs like datopotamab deruxtecan (Dato-DXd) and patritumab deruxtecan (HER3-DXd) target specific proteins in cancer cells, with the aim of providing more effective treatments with fewer side effects. Meanwhile, trilaciclib, a new CDK4/6 inhibitor, is showing promise in treating triple-negative breast cancer, potentially improving responses to immunotherapy and reducing chemotherapy side effects.

Brighter Outlook

Regular breast cancer screenings, cutting-edge treatments, and diagnostic innovations are enhancing both outcomes and quality of life for women today. “Breast cancer is a serious disease, and too many women continue to die of it every year, but we are doing better and aim to continue to do even better as new therapeutic agents and diagnostic modalities are developed,” says Dr. Astrow.

The post Developments in Breast Cancer Care Continue to Improve Quality of Life appeared first on University Health News.

Scientists have developed a new, more effective cervical cancer screening method. The WID-qCIN test detects epigenetic changes in cells, significantly improving early cancer detection. Epigenetic changes in cells refer to alterations that can be influenced by factors such as environment, lifestyle, and aging. In a study of over 28,000 women, published in the June issue of the journal Nature Medicine, this test identified 100 percent of invasive cervical cancers and 93 percent of serious precancerous lesions within a year. Additionally, it predicted 69 percent of cancers and precancerous lesions up to six years later, compared with only 18 percent with current methods. The researchers reported that this advancement could reduce the need for invasive diagnostic procedures by 40 percent, potentially enhancing women’s health and quality of life.

Beetroot Juice Boosts Heart Health in Postmenopausal Women

New research highlights the heart health benefits of beetroot juice for postmenopausal women. Beetroot juice contains high levels of nitrate, which the body converts to nitric oxide. Nitric oxide helps blood vessels expand, making it easier for blood to flow through the circulatory system. The ability of nitric oxide to widen blood vessels is known to be particularly helpful during periods of limited blood flow and oxygen delivery, such as during a heart attack. A study of 24 postmenopausal women, published in the June issue of the journal Frontiers in Nutrition, showed that daily consumption of nitrate-rich beetroot juice significantly improved blood vessel function, reducing heart disease risk. The study included women considered early postmenopausal, or one to six years postmenopause, and late postmenopausal, six or more years postmenopause. Late postmenopausal women saw the same benefits as the early postmenopausal group. This non-pharmaceutical approach offers a promising way for menopausal women to support cardiovascular health naturally.

Study Links Body Fat and Muscle Strength to Alzheimer’s and Parkinson’s Risk

High body fat, especially in the abdomen and arms, increases the risk of developing Alzheimer’s disease and Parkinson’s disease, according to a study published in the July issue of the journal Neurology. Conversely, high muscle strength significantly reduces this risk. The study tracked 412,691 individuals—55 percent of whom were women—with an average age of 56, over nine years. It found that people with high abdominal fat were 13 percent more likely to develop these diseases, while those with high arm fat faced an 18 percent higher risk. High muscle strength, however, decreased the risk by 26 percent. This study highlights the potential to lessen the risk of developing these neurodegenerative diseases by improving body composition. Targeted interventions to reduce belly and arm fat while promoting healthy muscle development may be more effective for protection against these diseases than general weight control, the study’s researchers concluded.

The post Frontline: Cervical cancer; Beetroot juice and heart health; Body fat and muscle strength appeared first on University Health News.

Virtual Brain Exercises

Brain exercises can be an excellent way to maintain and enhance cognitive function. For instance, the Advanced Cognitive Training for Independent and Vital Elderly (ACTIVE) study found that older adults who engaged in cognitive training activities showed improvements in memory, reasoning, and processing speed that lasted up to 10 years.

There are numerous online brain games and exercises, such as Lumosity and BrainHQ, that are designed to help keep the aging brain limber. They are user friendly and allow people to track their progress over time, which can be motivating and rewarding. Most offer free games and puzzles, with an option to upgrade to additional activities for a fee.

Real-Life Brain Exercises

Challenging fine motor skills through hobbies like knitting or assembling jigsaw puzzles can keep the brain active. These pursuits also require hand-eye coordination, which strengthens neural connections. “These activities can improve concentration, which can be associated with improved memory. The better someone can attend to a task and acquire information, the more likely they will remember it later on,” says Lisa D. Ravdin, PhD, associate professor and director of the Weill Cornell Medicine Neuropsychology Service. Taking up painting is another example of an endeavor that bolsters creativity and aids in maintaining focus and precision. “These activities have the added benefit of reducing stress and promoting relaxation, which can also be beneficial to memory,” says Dr. Ravdin.

Learning and Socialization

Learning a new language can enhance cognitive flexibility and memory and enhance problem-solving abilities. “Continuous learning and problem-solving can enhance cognitive reserve and promote brain function,” says Dr. Ravdin. Online platforms like Duolingo https://www.duolingo.com/ or Rosetta Stone https://www.rosettastone.com/ make it easy to learn a new language at your own pace. “Learning new skills and techniques provides a cognitive challenge, which helps keep the brain active and engaged,” says Dr. Ravdin. “That said, learning a new language can be overly challenging and may not be for everyone. Studies show our ability to acquire a second language is strongest during early developmental stages when the brain is primed for learning language.”

Another great way to strengthen memory skills is by playing cards— either online (cardsmania.com) or at your local senior center. “Participating in activities with others has the added benefit of socialization, which can significantly enhance quality of life and cognitive health,” says Dr. Ravdin.

Online or Pencil and Paper

Brain exercises are a fun and engaging way to promote overall mental agility. Online games and puzzles are popular and appeal to people who are comfortable using computer websites and smartphone apps. However, easily accessible pencil-and-paper crossword puzzles and Sodoku games also offer excellent opportunities to stimulate memory skills and invigorate your mind. Whether you opt for virtual brain exercises or real-life activities, Dr. Ravdin says, “choose games and exercises that you find enjoyable and engaging, as this will encourage consistent practice.”

The post Keep Your Mind Vibrant with Brain Exercises and Games appeared first on University Health News.

Symptoms, Risks, and Causes

Symptoms of pneumonia include cough, sputum or phlegm, fever, shortness of breath, and exhaustion. These classic symptoms are more apparent in individuals with a robust immune system, while immunocompromised people might experience subtler signs, such as increased fatigue, overall functional decline, or even falls. “If a chronically ill person is not feeling well, not functioning well, sleeping more, and in some instances, falling down, their doctor should have a high level of suspicion of pneumonia, and that should be verified by getting a chest x-ray,” says Michael S. Niederman, MD, Professor of Clinical Medicine in Pulmonary and Critical Care Medicine, Weill Cornell Medicine.

Pneumonia can affect anyone, but certain factors increase susceptibility. Risk factors include cigarette smoking, underlying heart and lung diseases, diabetes, alcohol abuse, and chronic liver and kidney disease. Additionally, those with a weakened immune system, such as people undergoing chemotherapy, are more vulnerable to pneumonia. “The danger of contracting pneumonia is higher if you have underlying chronic medical problems. But, even previously healthy individuals sometimes get severe pneumonia that can put them in the hospital or even in the intensive care unit. The reason: Some people have an excessive inflammatory response to the infection that can make them very sick,” says Dr. Niederman.

The Role of Vaccination

Preventing pneumonia is crucial, and vaccination plays a vital role. “The most important vaccines for pneumonia prevention are the yearly influenza vaccine and the pneumococcal vaccine,” says Dr. Niederman. There are several pneumococcal vaccines, including pneumococcal conjugate vaccines (PCV) and pneumococcal polysaccharide vaccines (PPSV). Currently, the CDC recommends that all adults ages 65 and older receive the PCV15 or PCV20 vaccine, and if the PCV15 is used, it should be followed by a dose of the PPSV23 at least one year later. People who have risk factors or conditions that make them more susceptible are advised to get vaccinated at a younger age.

Dr. Niederman points out that there is also a newly approved vaccine, PCV21, that is not included in the CDC’s current recommendations.

“PCV21 can be used interchangeably in place of PCV20. It covers more of the invasive pneumococcal strains than any other vaccine option,” says Dr. Niederman. Understanding which vaccine is right for you may be daunting, which is why it’s best to discuss pneumonia vaccination with your primary care physician or your pulmonary doctor, if you are under the care of one for respiratory issues. Your health-care provider can determine the appropriate vaccine and schedule based on your health status and vaccination history.

Pneumonia Treatment

Pneumonia is most often caused by either a viral or a bacterial infection, and typically involves treatment with antibiotics. Additional treatments include rest, hydration, and supplemental oxygen if needed. Steroids might be prescribed in severe bacterial cases, but can be harmful for pneumonia caused by viruses. Having pneumonia once increases the risk of recurrence, so adhering to the full course of prescribed medications and medical advice is critical.

Road to Recovery

Recovery from pneumonia can be prolonged, especially for older adults. Healing involves patience, rest, and a gradual return to normal activities. Follow your doctor’s advice closely to ensure a complete recovery.

By staying informed about the risks, prevention strategies, and treatment options, women can better protect themselves against pneumonia.

The post Be Aware of Pneumonia Symptoms and Vaccination’s Role in Prevention appeared first on University Health News.

Not Ready for Surgery?

Before considering surgery, it is advisable to try conservative measures such as avoiding prolonged periods of walking or standing, and taking frequent breaks to rest and elevate your feet. “In addition to altering their activities, I advise patients to wear wide shoes that have a high toe box so the foot is not squeezed,” says John J. Doolan, DPM, FAC-FAS, clinical assistant professor of podiatry in surgery at Weill Cornell Medicine. “I usually recommend sneakers, and also suggest that the person consider an orthotic, which can reduce pressure and pain on the affected area,” says Dr. Doolan.

By making these adjustments, women can help manage bunion symptoms, reduce pain, and potentially slow the progression of the condition, thereby delaying or avoiding the need for surgery. “When conservative measures fail to alleviate pain or the pain interferes with your ability to function, surgery should be considered,” says Dr. Doolan.

Traditional Bunion Surgery

Bunions are caused by a deformity between the first and second metatarsal bones in the foot.

Traditional bunionectomy surgery involves a sizable incision—2 inches to 4 inches—to access the bone and joint. This approach provides a direct view of the entire joint to ensure that all aspects of the bunion are corrected. The comprehensive correction offered by traditional surgery often yields lasting results, significantly relieving pain and improving foot function. This method can be adapted to various bunion severities, making it particularly effective for advanced cases requiring significant bone realignment.

However, traditional bunion surgery also has drawbacks. The large incision and extensive manipulation of the foot structures required in this surgery mean that recovery can be lengthy. People need to be non-weight bearing—meaning they need to stay off their feet—for several weeks, and they may experience swelling and discomfort for months. “It is important for the patient to understand the recovery time associated with the procedure and for the expectations of both the patient and the surgeon to be aligned,” says Dr. Doolan.

Minimally Invasive and 3D Surgery

“Traditional bunion surgery works fine; however, advances in surgical techniques and understanding over the last few years have resulted in two new methods. One is minimally invasive surgery (MIS), and the other is 3D Lapidus,” says Dr. Doolan.

The MIS procedure involves smaller incisions and less disruption to the surrounding tissues, resulting in a faster recovery time. People can often walk immediately after the procedure and return to normal activities sooner than they would with traditional bunionectomy. The smaller incisions and less invasive nature of MIS generally lead to reduced postoperative pain and swelling. MIS is most effective for mild-to-moderate bunion deformities and may not provide sufficient correction for more severe cases. Furthermore, due to less direct visualization of the joint because of the smaller incision, there is a risk of incomplete correction, and this could require additional procedures in the future.

3D Lapidus is the newest bunion surgery technique. With this procedure, the surgeon rotates the metatarsal bone back into proper alignment and secures it with titanium plates. The 3D Lapidus procedure results in significantly less postoperative pain and much faster recovery than a traditional bunionectomy. And, people can often bear weight on their foot within just a few days, compared with the weeks or months it takes with traditional surgery. This new method also lowers the risk of a bunion recurrence and the need for additional surgery by correcting the underlying deformity.

Different Techniques; Same Goals

Deciding among traditional, MIS, and 3D Lapidus procedures should take into account the severity of the bunion, a person’s overall health, your lifestyle, and your personal preferences. Consulting with a foot and ankle specialist can provide valuable insights tailored to your specific condition. However, regardless of which type of surgery you choose, the goal is the same—you want to alleviate pain, improve function, and enhance your overall quality of life.

The post Advances in Bunion Surgery Expand Effective Treatment Options appeared first on University Health News.

In a relatively small randomized, crossover, controlled trial, time-restricted eating (also known as intermittent fasting) did not lead to improvements in weight or other selected health parameters compared to participants’ regular eating patterns. For four weeks, the 12 women and five men (average age of 26 years) with overweight or obesity ate whatever they wanted from 7:00 am to 3:00 pm and fasted the rest of the day. For another four weeks, they ate as they wanted.

The researchers measured body weight, waist and hip circumference, body composition, and blood pressure, and did blood tests to measure fasting blood glucose, cholesterol, triglyceride, and insulin concentrations. They also asked the participants to rate their hunger.

Overall, the researchers found no significant changes in body weight or other parameters, however, when analyzed separately, the women did lose some weight (about two pounds) during the intervention.

Some studies have reported benefits of time-restricted eating on weight, blood sugar control, blood triglyceride levels, and appetite, but others (like this study) have not. There are a lot of variables to consider when conducting research like this (including age, weight, and health of participants, the length of the study, and the length and timing of the fasting period). Currently, it appears that time-restricted eating patterns are pretty much equivalent to traditional caloric restriction for weight and health. Some people may find the approach helpful, while others may not. As with most approaches to achieve your health goals, find something that’s right for you.

Recurrent Low Back Pain? Try Walking

A randomized controlled trial in Australia found an intervention that encouraged walking reduced the occurrence of low back pain compared to no intervention. The study enrolled 701 participants 18 and older (81 percent female, with an average age of 54 years) who were not already engaging in regular physical activity. In the previous six months, each participant had recovered from an episode of lowback pain that interfered with daily activities but did not have a specific, diagnosable cause (such as vertebral fracture or cancer).

The intervention group met with a physical therapist six times over a six-month period to develop a personalized progressive walking program and receive some education on pain science and low-back care. The goal was to be walking five times a week for at least 30 minutes a day by six months. Participants kept a walking diary and wore a pedometer, which measures step counts. At the three-month mark, they were asked to wear an accelerometer for seven days to measure daily step count, daily briskwalking steps, and minutes of moderate to vigorous physical activity.

The intervention group reported less episodes of low back pain (including activitylimiting pain) compared with the control group. The control group also sought the help of massage therapists, physical therapists, and chiropractors more often than the walking group.

If you suffer from recurrent low-back pain, regular walking may be helpful and is beneficial for overall health. (Make sure your healthcare provider approves.) Start slowly and work your way up to walking on most days.

Join the Trend—Improve Your Diet Quality

A survey of 51,703 adults from 1999 to 2020 found that diet quality in the U.S. improved a bit, at least in people who don’t struggle to get enough to eat.

Participants were surveyed on their typical dietary intake. Their responses were compared to the American Heart Association (AHA) 2020 continuous diet score (which is based on higher intake of vegetables, fruits, legumes, whole grains, nuts/seeds, and fish and shellfish). Less than 40 percent adherence to the AHA score was considered poor diet quality, 40 to 79.9 percent was intermediate, and at least 80 percent adherence was ideal.

The proportion of U.S. adults with poor diet quality decreased from 48.9 percent in 1999 to 37.4 percent in 2020. The proportion with intermediate quality diets increased from 50.6 to 61.1 percent. The proportion of U.S. adults reporting eating an ideal diet more than doubled (from 0.66 percent to 1.58 percent) but is still extremely low. Diet quality did not improve for people experiencing food insecurity.

We are headed in the right direction but have a long way to go. You can choose low or minimally processed plant foods and fish/ shellfish in place of less healthy, more processed choices more often. Let’s keep those percentages improving!

The post Newsbites: Time-restricted eating; back pain; improving diet quality appeared first on University Health News.

Acute vs. Chronic.

Under acute stress, you may feel a jolt of energy and notice your visual focus and thinking sharpen and your motivation increase. You are faster and stronger, and even your immune system is primed for action. When this moment of acute stress passes, your vital signs (and everything else) return to normal.

Chronic stress is different. If you’re under continuous stress for long stretches of time, such as from a high stress job, financial insecurity, living in fear of violence, or caring for a chronically ill loved one without adequate support, your body never gets the chance to return to baseline.

Health Impacts.

Long-term exposure to stress affects your whole body. It may increase your risk for health problems including high blood pressure, heart attack, stroke, type 2 diabetes, and mental health issues like depression, anxiety, and addiction. See “Possible Health Effects of Chronic Stress” for more information.

Day-to-day symptoms of chronic stress, such as trouble concentrating, crankiness, changes in appetite, fatigue, insomnia, and turning to mind-altering substances for relief, can interfere with productivity and relationships and add to the negative health impacts of chronic stress.

Managing Stress.

If you are feeling stressed a lot of the time, it’s important to identify the source and find healthy ways to reduce or relieve that stress (and avoid unhealthy ways, such as overeating, smoking, illicit drug use, or excessive alcohol consumption). If you can directly address the source of your stress (by discussing job responsibilities with management, for example), do so. If this is not possible, take steps to manage the stress in your life with the tips in the “Take Charge!” box. Your whole body will thank you!

The post Stress and Your Health appeared first on University Health News.

Sugar substitutes don’t raise your blood sugar or cause tooth decay the way sugar (sucrose) does, but that may be the extent of their health benefits.

Health Impact.

Sugar substitutes are typically used to replace sucrose in processed foods. “The consumption of sugar-sweetened foods (and beverages in particular) has been consistently linked with increased risk for a number of disorders,” says Alice H. Lichtenstein, DSc, Gershoff Professor at the Friedman School and editor-in-chief of this newsletter, “including type 2 diabetes, coronary heart disease, hypertension, excess body weight, and possibly even frailty. Use of beverages and foods made with sugar substitutes, if successful in reducing the intake of added sugars, could result in health benefits. However, the jury is still out on how successful their use is in accomplishing this goal and what the health impact will be.”

Dental Health: It is generally accepted that replacing sucrose with sugar substitutes reduces the risk of developing cavities. Some data even indicate that the sugar alcohol xylitol in chewing gum may play an active role in cavity prevention.

Weight Loss: It’s difficult to determine if sugar substitutes help with weight loss. Long-term studies are lacking, but short term randomized controlled trials (which can establish cause and effect) have shown that providing beverages sweetened with sugar substitutes in place of those sweetened with sucrose has a beneficial effect on body weight. But in one trial, a beverage sweetened with the artificial sweetener sucralose was reported to increase food cravings more than a sugar-sweetened beverage, especially in women and people with obesity.

Some observational studies (in which researchers compared people’s reported food intake to their weight) have suggested that consumption of foods made with sugar substitutes may actually be associated with higher body weight. “However, these studies cannot determine whether the sugar substitutes themselves lead to excess weight gain or if individuals with overweight or obesity are just more likely to choose products containing sugar substitutes,” says Lichtenstein. “Additionally, if low-sugar or sugar-free products are added to a high calorie diet, rather than replacing sugar-containing products, weight loss will not occur.”

Diabetes: If cutting calories by using sugar substitutes does lead to weight loss, it could help treat or decrease the risk of developing type 2 diabetes. Additionally, sugar substitutes raise blood sugar levels much less than sucrose—if at all. The American Diabetes Association cautions that some research indicates even sugar substitutes may be associated with some rise in blood sugar. “Foods and beverages made with sugar substitutes are a better option than those with added sugar for people with diabetes,” says Richard Siegel, MD, co-director of the Diabetes and Lipid Center at Tufts Medical Center, “but I encourage my patients to focus on nutrient-dense foods, like fruits, vegetables, and nuts instead of low-calorie or low-sugar versions of cookies and candy.”

Even if foods made with sugar substitutes do have some health benefits when used in place of sugar-sweetened foods, Lichtenstein says it’s best to limit their intake anyway. “Foods containing these compounds are almost always ultraprocessed,” she says, “and we know dietary patterns high in ultraprocessed foods are associated with negative health outcomes.”

Safety Concerns.

There is a large body of research looking at potential health hazards from consuming sugar substitutes, but there has yet to be any conclusive proof of danger from any products currently on the market.

Plant-derived noncaloric sweeteners (sugar alcohols, stevia, monk fruit extracts, and allulose) fall under the U.S. Food and Drug Administration (FDA) category “Generally Recognized as Safe,” or GRAS. This means experts have concluded that the substance is safe under the conditions of its intended use in the quantities typically consumed.

Artificial sweeteners (synthetic, or man-made, compounds) are regulated as food additivies and must meet a higher standard of proof of safety. The FDA establishes an acceptable daily intake (ADI) level for all artificial sweetners. An ADI is the amount of a substance that is considered safe to consume each day over the course of a person’s lifetime. Artificial sweeteners are 200 to 20,000 times sweeter than sucrose, so very little is needed to make foods taste sweet. Even people who consume a lot of these man-made sweeteners are unlikely to exceed the ADIs.

Cardiovascular Disease: Recent studies involving participants in the U.S. and Europe found that high blood levels of the sugar alcohols erythritol and xylitol were associated with increased risk of heart attack and stroke, but these findings need confirmation. At this time, there are no established links between sugar substitutes and cardiovascular disease.

Cancer: Federal legislation prohibits the approval of any compound established to cause cancer. Overall, the results of the large number of studies looking for a link between sugar substitutes and cancer have been inconsistent. A 2023 review that looked at all available data concluded that evidence associating artificially sweetened beverage intake with cancer was weak. An observational study published in 2022 found the highest reported intake of artificial sweeteners was associated with a small increase in cancer risk compared to the lowest reported intake. While there is limited evidence (not convincing) that aspartame may increase cancer risk, experts agree this artificial sweetener is likely safe at the levels at which it is typically consumed.

Looking at the body of research to date, sugar substitutes (in reasonable quantities) appear to be a safe alternative to added sugars, and may reduce tooth decay and help manage blood sugar levels—but the truly healthy choice is to cut back on ultraprocessed sweet foods. Drinking mostly water and getting one’s sweet fix from nutrient packed fruits is truly a “sweet” choice.

The post The Facts About Sugar Substitutes appeared first on University Health News.

Judith C. Thalheimer, RD, LDN, executive editor of Tufts Health & Nutrition Letter, answers: “Microwave ovens bombard food with electromagnetic waves. This makes water molecules inside the food vibrate, which produces heat and cooks the food from the inside out. This may sound concerning, but it is safe. Whereas ionizing radiation (the type of radiation used in x-rays) affects atoms in living things and can damage the DNA in genes, potentially leading to cancer-causing mutations, electromagnetic waves, otherwise referred to as electromagnetic radiation, is non-ionizing. In addition to microwaves, non-ionizing radiation is around us every day in the form of light and radio waves.

As for the first part of your question, microwaves do change food at the molecular level by heating it, but so does every other method of cooking food. Heat causes proteins to change shape (denature). It can also degrade some vitamins, primarily vitamin C. Microwave ovens tend to preserve the nutrients in food better than other cooking methods because they heat food quickly, and shorter heating time means less time for nutrients to break down.

The most important thing to keep in mind when using a microwave oven is safety. Handle hot items with care, and make sure meats are fully cooked. Microwave ovens are more likely to leave cold spots in food than other cooking methods, so it is important to use a food thermometer to check the temperature of microwaved meat products in several spots to ensure there are no raw areas that could transmit foodborne microbes. For mixed dishes, it is a good idea to stir midway through the heating cycle, especially when reheating.

When used correctly, microwaves are generally an efficient and safe way of reheating and cooking food, and minimally alter food at the molecular level.”

The post Ask Tufts Experts: Microwave Safety appeared first on University Health News.

On the Increase

A study presented at the 2024 Annual Meeting of the American Academy of Orthopedic Surgeons in February pointed to a significant rise in sports-related injuries over the two-decade follow-up period, with the injury rate increasing from 55,684 in 2012 to 93,221 in 2021. The data also suggested that cycling increased in popularity between 2012 and 2021. Another recent study (BMC Geriatrics, May 27) looked at data collected from 1,109 older adults who sustained a fracture and visited a trauma center between June 2020 and July 2023. Among the participants, 144 had suffered a fracture while engaged in sports. The analysis showed that the average age of people who suffered a sports-related fracture was 74. “Sports-related fractures were most likely to happen outdoors, with men particularly susceptible,” Dr. Bloom says. “This fits with previous studies indicating that older men are more likely to participate in sports compared with older women.”

Specific Sports More Risky

In the BMC Geriatrics study, the sports most likely to be associated with fractures were outdoor walking intended as exercise (as opposed to more leisurely walking to get from one place to another), cycling, and mountain hiking, all of

which were linked with lower-extremity fractures. Having an underlying disease, such as diabetes, high blood pressure, or a heart condition, did not increase the risk of injuries. “Suffering a stroke lowered the risk,” Dr. Bloom observes. “The lower risk may reflect the fact that stroke often is followed by a decrease in muscle strength. This may limit a person’s ability to participate in sports.”

Many Benefits

Dr. Bloom says it is wonderful that more older people are getting involved in sports, since there is much trial evidence underlining the benefits of vigorous physical activity. It boosts cardiovascular health, slows age-related loss of muscle mass and bone density, can reduce your risk of falls by improving your balance, eases stress, helps you sleep better, and limits weight gain. Research also has linked high levels of physical activity with better brain function in older age. “Another great thing about sports is that many of them are sociable activities: You can walk, cycle, and play pickleball or other racket sports with friends,” Dr. Bloom adds. “It’s vital to maintain those social connections as you get older, since studies have suggested that social interaction may confer protection against cognitive impairment.”

But these data also highlight the risks associated with sports—and Dr. Bloom cautions that they also likely underestimate injury rates. “Many people who sustain sprains, strains, and lacerations while playing sports often seek medical care from their primary-care doctor or a local walk-in clinic instead of attending emergency departments and trauma centers,” she says. The data also suggest that older adults are participating in a wider variety of sports and/or participating in sports that are more likely to result in injury, especially if they require a level of strength, agility and balance that you don’t have. “It would be interesting to see data that includes an assessment of the participants’ degree of mobility and individual skill level along with other factors that may contribute to injury, such as weather conditions and whether someone was wearing suitable shoes and protective clothing,” Dr. Bloom says.

Pace Yourself

Staying safe while engaged in sports starts with managing your expectations when it comes to how much you can still do. The heart and lungs work less efficiently in older age, so less oxygen is transferred to the blood. Appetite decreases, meaning that most older adults eat less than they should. As a result of these changes, endurance, muscle mass and strength decline as you age. Your balance also may be affected by age, particularly if you have vision or hearing issues or take certain medications (including some blood pressure drugs). These factors don’t mean that you cannot or should not continue to enjoy the sports you’ve always loved, but you may have to slow down slightly to conserve your energy and avoid fatigue. One thing you might want to try is alternating between vigorous sports, such as pickleball or tennis one day and more leisurely options, such as golf, the next.

Starting from Sedentary

If you’ve been leading a sedentary life and/or have chronic underlying health issues, it’s particularly important to objectively assess your fitness level before taking up a sport. “If you need help doing this, ask your doctor to refer you to a physical therapist who can work out a safe sports regimen for you,” Dr. Bloom says. “You also might want to consult a personal trainer who works with older adults—your local gym or senior center may be able to recommend one.” Be patient—instead of launching yourself into your chosen sport, you may need to gradually build up your strength and cardiovascular fitness levels, perhaps by starting a walking program and pushing yourself farther and faster over time.

If you want to try a new sport, find out about it. “You’ll need background information about whether it’s important to wear special types of footwear, a helmet, and/or safety goggles, about the level of endurance and/or agility the sport requires, whether it’s a sport that involves rapid acceleration and deceleration and relies on you having good balance,” Dr. Bloom says. “Even if you’re very fit and want to challenge yourself, you don’t want to risk injuries that might have been highly preventable with a bit of preparation.” See What You Can Do for other strategies that will help you stay safe while playing sports.

The post Protect Yourself from Sports Injuries appeared first on University Health News.