Staying Healthy Archive

Higher levels of sodium and cholesterol in some "fish without fins" raise special health concerns for older men.

Advice about healthy nutrition always seems to end with the refrain "and try to eat fish twice a week." But taste preferences, cost, and proper preparation present barriers. "If you like fish and you enjoy it, trying to get it once or twice a week is a good thing, but it may not be feasible," says Dr. Helen Delichatsios, an assistant professor of medicine at Harvard Medical School.

Whole grains provide heart-healthy protein, vitamins, minerals, and fiber. But in some processed food products, excessive added sugars and calories may be hitchhiking along with the whole-grain goodness, according to a Harvard study. Products that fly the whole-grain flag include breads, bagels, English muffins, cereals, crackers, granola and cereal bars, and chips.

In the study, published in Public Health Nutrition, researchers determined that the best overall indicator of healthy whole-grain products is the American Heart Association's "10-to-1" standard (no more than 10 total carbs for each carb from fiber). These products tend to contain less added sugar and sodium and pack fewer calories per serving.

Many Americans take magnesium supplements, which are sometimes marketed as super pills that help a long list of ailments including muscle tension, low energy, and trouble sleeping. But think twice before you reach for this mineral in pill form. "The main reason to take this is a documented low body magnesium, usually identified by a low blood level," says Dr. Bruce Bistrian, chief of clinical nutrition at Beth Israel Deaconess Medical Center and professor of medicine at Harvard Medical School.

For some body parts, the drugstore has little to offer. Not so for the feet. You'll almost always find several shelves of products for the pedal extremities. We asked Dr. James P. Ioli, assistant professor of orthopedic surgery at Harvard Medical School and faculty editor of the Harvard report Healthy Feet, to accompany us on a trip to a drugstore near our offices. Here is a list of some of the foot products we saw there, along with Dr. Ioli's comments.

1. Arch bandage. Might make the arch feel better and more supported, but it isn't going to change the structure of the arch or fix serious problems. As the package says, people with diabetes or poor circulation should avoid these because they could reduce blood flow through the foot.
2. Callus and corn cushions. Simple and effective. The donut shape keeps pressure off calluses (which usually form on the bottom of the feet) and corns (which form on the top, often on toes). Change them often; otherwise the skin underneath will start to break down. Well-fitting shoes often reduce the skin irritation that causes calluses and corns in the first place.
3. Callus and corn removers. Stay away from them. The active ingredient, salicylic acid, can harm the healthy skin around the corn or callus.
4. Detoxifying foot pads. They claim to absorb impurities from the body and aid "natural cleansing." In a word — bunk! The Federal Trade Commission filed a complaint against the makers of Kinoki foot pads in 2009. The best way to naturally cleanse your feet is by washing them with a little soap and water.
5. Foot files. Okay, but use with care. People scrape and scrape and start to bleed. Old-fashioned pumice stone is a more gentle way of removing dead skin from the heels and balls of the feet.
6. Foot powders. Better than many sprays. Foot powders can help with sweaty and smelly feet. Some brands contain menthol, which creates a pleasant sensation and smell (if you like menthol). Others have an antifungal medication.
7. Moleskin. These products are cotton flannel with an adhesive backing, not actual moleskin. Good for reducing friction points in shoes caused by bunions, calluses, or corns. If you're using a lot of moleskin, though, it's time to consider switching to more flexible, better-fitting shoes.
8. Orthotics. Nonprescription orthotics are worth a try before considering the prescription ones, which cost a lot ($300–$500) and usually aren't covered by insurance. The flat, foam, and gel orthotics cushion the foot nicely — not a bad thing. But if you overpronate or have arch problems, buy a pair with arch support. There's some limited evidence that orthotics can also help with bad knees and backs, but don't buy them expecting those problems to go away.
9. Toe exercisers. Billed as yoga for the toes. If these make you feel better — sure, why not. But don't expect the minor miracles (restoration of foot health, increased circulation, relief of stress and tension in feet and legs) promised on the package and in late-night TV ads. Investing what you'd spend on toe exercisers on new shoes might be a better use of your money.

Healthful protein, slowly digested carbohydrates, fruit or vegetables serve up best morning mix

As you sleep, your body is hard at work digesting yesterday's dinner. By the time you wake up, your body and brain are demanding fresh fuel. "Breaking the fast" is a key way to power up in the morning. Do it right and the benefits can last all day.

If you miss the day's first meal, notes Dr. David S. Ludwig, a nutrition expert at Harvard-affiliated Children's Hospital Boston, you may start off with an energy deficit and have to tap into your energy reserves.

As a stimulant, caffeine can definitely increase your energy level. Did you know it can decrease it, too? It all depends on how sensitive you are to caffeine, and when and how much you consume.

Caffeine does help increase alertness, so having a cup of coffee before going to a meeting or starting on a project can help sharpen your mind. What about energy drinks? While increasingly popular, there's really no magic formula here. What gives these drinks their jolt is good old-fashioned caffeine. Caffeine content varies widely among energy drinks. Many contain as much or more caffeine as a cup of coffee, along with loads of sugar.

Want to improve your health and prevent disease? Incorporate these nutrition-packed foods into your diet.

When it comes to being healthy, we tend to think about the foods we shouldn't be eating. Maybe it's time to think more about the healthy foods we should be eating.

Q. I have chronic sinusitis that flares up into an infection a couple of times each year. Do nasal saline washes really help prevent flares?

A. There is no "cure" for chronic sinusitis, a long-term inflammatory condition that may cause nasal congestion, mucus, facial pain, or a diminished sense of smell. Many people with the condition wind up with flares (acute sinusitis) that require antibiotics and steroid sprays or pills.

Pertussis rates are rising in all age groups. An Australian study found that older adults with pertussis are more likely to need hospitalization, which underscores the need for older adults to get vaccinated.

Q. I'm confused by conflicting reports about the benefits of multivitamins. Should I take one?

A. What a simple, straightforward question! I wish I had a simple, straightforward answer. Here's the simple, uncomplicated part: foods rich in the major vitamins are indisputably good for our health. Most of the vitamins were first discovered because severe deficiency of them produced a particular disease. For example, deficiency of vitamin C caused scurvy. Such severe vitamin-deficiency diseases are rarely seen in the developed countries. However, eating foods rich in vitamins still brings benefits, beyond preventing such diseases. Vitamin-rich foods also reduce our risk of most of the major killers, including heart disease and many types of cancer.