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WH - A Guide to Women's Health: June 2008
WH - A Guide to Women's Health
The Vitamin E Enigma
Vitamin E has gone from being the medicine cabinet's star—when studies claimed the vitamin helped prevent heart disease and Alzheimer's—to its outcast—when recent research refuted some of those claims and found that high levels could be harmful. But the latest findings on the vitamin's relation to aging represent a modest comeback.
In the January 23 issue of the Journal of the American Medical Association, researchers found that among a group of about 700 adults age 65 and over, those with low blood levels of vitamin E had a greater chance of physical decline than those with higher levels.
The latest findings notwithstanding, doctors still advise taking no more than 400 I.U.s of vitamin E daily, and the recommended daily intake is only 15 milligrams, or 22.5 I.U.s. Doctors also suggest that people look to their diets—primarily nuts and vegetable oils—for the daily nutritional requirements of this important, if misunderstood, nutrient.
[back to top]A Buyer's Guide: Sunglasses
Shopping for sunglasses? If so, here are a few questions to answer before you settle on your perfect pair of shades.
- Do they block UVA/UVB light? Ultraviolet light can wreak havoc on eyesight, leading to such complications as cataracts, macular degeneration and cancer. The litmus test for all sunglasses is whether they are 99 percent and above UV-absorbent. For maximum protection, invest in a pair of wraparound sunglasses and add a wide-brimmed hat.
- How impact resistant are they? Sportier shades are usually built to last, using polycarbonate plastic. This durability comes at a price, though—these lenses typically scratch easily. If you do go with a stronger, plastic lens, make certain that it has a scratch- resistant coating.
- Are they darkly tinted? Lighter lenses can block just as much UV light as darker ones. Even so, if you plan to spend a length of time in very bright conditions, experts recommend darker sunglasses for added comfort.
Sources: American Academy of Ophthalmology, www.cdc.gov
How Intense Are Your Workouts?
If you're exercising to feel better and keep off pounds, experts advise consistent, moderate-intensity workouts that prevent burnout and injury. Here are a few signs that you're in the right intensity zone.
- Faster breathing, but not gasping. You should be able to talk in short sentences.
- Light perspiration, but not drenched with sweat.
- Strong work by your muscles, but not pain. Think of a "5" on a scale of 1 to 10.
FYI: To go the extra mile in measuring exercise intensity, you'll need to calculate the range for your target heart rate. To do the math, subtract your age from 220; this is your maximum heart rate. When you take your pulse during exercise, your heart rate per minute should fall between 60 percent and 85 percent of this maximum number. (Multiply your max by 0.6 and 0.85, respectively, to get the low and high ends of the range.)
Source: American College of Sports Medicine
(Fast) Food for Thought
On that occasional stop at a fast-food eatery, making healthy choices can result in a meal that's both quick and nutritional. Here are a few tips.
- Less is more. Pick the smallest size sandwich that's on the menu, or order a half-sandwich. (Burgers with two or three patties can pack more than 1,000 calories and 70 grams of fat.)
- Get healthy, on the side. Instead of french fries, order a baked potato or a side salad with low-fat dressing, a fruit bowl, or a fruit and yogurt combo.
- Nix fried or breaded meats. Opt for grilled or roasted varieties.
- Go green. Select an entrée salad with grilled shrimp, chicken or veggies and fat-free or low-fat dressing. Avoid high-calorie toppings and regular salad dressing (can have 300 or more calories per packet).
- Drink wisely. Order water, diet soda or unsweetened iced tea. Skip ice-cream drinks (loaded with saturated fat and calories) and large sodas (about 400 calories in 32 ounces).
Source: American Dietetic Association