Health Tips

It’s been a Gifford-Jones line for decades: sugar is the “white devil”. Now yet another study concurs. But yikes, an estimated 65 percent of adults in the U.S. consume sugar-sweetened beverages every day. According to Tufts University, a study following nearly 99,000 postmenopausal women ages 50 to 79 for an average of more than 20 years found that consuming one or more servings of sugar-sweetened beverages per day was associated with significantly higher rates of liver cancer and death from liver disease than consuming three or less servings per month. Was it the sugary drinks that caused liver problems, or other behaviours typically found among people who don’t heed the white devil? The jury is out on artificial sweeteners. So, keep it simple and drink plain water and other unsweentened beverages.

Don’t get caught in the trap of quick, reactive decisionmaking. If you have a concern about your health, reading the latest newspaper clipping on the issue won’t make you an expert. People reporting on the medical matters need to fit their facts and analysis into 600 words (like our column) or maybe a 2-minute news report. Even sitting in a doctor’s office, there’s only so much information that can be summarized and communicated. Your imperative is to think like an army general. What are you facing? What resources do you have? How much time do you have before you need to engage in full battle? Can you change the course of the crisis? How? To answer these questions, you need to gather information and focus on it, bringing in advisors as best possible. Ultimately, your best health outcome depend heavily on your knowledge, your decisionmaking, and your action.

We could not be happier to let you know, there’s a new book from W. Gifford-Jones, MD. Yes, that’s right. Don’t let age slow you down, he says. A new, advanced “forever formula” in his signature Giff’s Own CardioVibe, was just the start to his performance in his 101st trip around the sun. Now, there’s the capstone of newly completed book.

It’s entitled, “Health Retirement Residence Living: What Does the Doctor Say?” This book is the culmination of his own relocation from his treasured family home into the unique haven that is a retirement residence.

You can pre-order the book here, but please keep in mind that we will not be able to put it in the mail until after the Canada Post strike is over.

The list of good things that come from walking is far too long to be summarized in a short health tip. But here’s a little tidbit you may not know. Research from the University of Exeter has shown that even a short 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. In fact, walking can reduce cravings for and consumption of a variety of sugary snacks, not just chocolate. So chocoholics, and everyone else too, go for a walk!

Dante wrote, “There is no greater grief then, in misery, to recall happier times.” When something knocks you down, there’s little to gain from dwelling on the upset. Get up to fight another day. Keeping busy and focused on addressing the problems you care about leaves little time for depression. It was this mentality that led the British military to have a little fun in creating the Latin phrase, Illegitimi non carborundum, translated as, “Don’t let the bastards grind you down.” The Gifford-Jones version is, “Societal problems are being committed by so-called intelligent people who are largely fools.”

There is a large body of evidence showing that vitamin C can help protect against age-related cognitive decline and Alzheimer’s disease. Debate swirls around whether avoiding deficiency is better than supplementing on top of a healthy diet. That’s not rocket science. Deficiency is to be avoided, no doubt. But most studies fail to look at consistent use over a long period of time (in other words, years) of high-dose vitamin C. Such a study would be expensive and without financial benefit to funders because vitamins cannot be patented. But for those already taking high dose vitamin C for cardiovascular reasons, there is reason to expect intercranial atherosclerosis (plaque buildup) is getting the benefit the same way heart arteries are.

Don’t drink and drive. It takes only one mistake to result in irreparably altered lives, or worse. But also remember, certain antidepressants, opioids, and other prescription drugs may cause impairment. If you are taking a prescription drug, find out from your doctor about whether it might have an effect on your ability to operate a vehicle or any other potentially dangerous equipment. If you get a prescription for new medication or if you start taking a higher dose of a current drug, do not drive until you know what effect it has on your judgment, coordination, and reaction time.

It can be pleasurable to soak in a hot tub. But that might be the end of the pros. The cons make up a long list. People with heart disease, high blood pressure, diabetes, and other health problems should not soak in a spa without the doctor’s prior permission. Hot tubs are not advisable for pregnant women. And if you have been drinking, it’s not a good idea either. A hot, wet area is the perfect place for bacteria to survice.  Fungus too. Deaths have been reported from heat stroke after a long soak in a hot tub. If you want to enjoy a hot tub, use your common sense. Make sure the water is monitored for cleanliness and don’t linger too long.

Following coronary artery bypass surgery, women fare worse than men. They have a roughly 30-40 percent higher risk of dying. Why such a difference? Two reasons stand out. One, there is a gender gap in heart disease — in research, diagnosis, and treatment. Two, as heart surgeons know too well, women have smaller arteries than men. It’s much more technically difficult to attach coronary arteries the size of a piece of spaghetti. So women, take care of your heart so that you never need this difficult surgical procedure.

Are you carrying extra pounds around the middle of your body? A expanding waistline is a cause for concern because that’s a sign of visceral fat gathering around vital organs.  It is more dangerous than fat immediately under your skin because visceral fat increases the risk not only for diabetes but also for heart disease, stroke, and Alzheimer’s.  For men, beware of more than 40 inches around the waistline.  For women, it’s 35 inches. What can you do? Make any of the common sense lifestyle changes that will lead to reduction in weight. It’s a personal matter, achievable with your own grit. Getting help from healthcare professionals or a support group can improve your chance for lasting results.

If you have a habit of taking nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen, aspirin, and naproxen for every ache and pain, take a moment to consider your choices and give your kidneys a break. Get the facts on your specific ailment and what kinds of natural, alternative, and complementary approaches show evidence-based results in pain management. For example, if you are dealing with chronic headaches, try proven techniques to treat the problem with acupuncture, biofeedback, spinal manipulation, yoga, or dietary supplements including coenzyme Q10, magnesium, and the B vitamin riboflavin. Research shows that diets high in omega-3 fatty acids may be helpful for migraines and the use of omega-3 supplements can reduce the duration of migraine attacks.

Precious things come in small packages.  There’s no better example than a baby. But mitochondria is a strong contender. And while most parts of a baby are blessed with genetics gifts from mother and father, the DNA of mitochondria — the little workers of most cells that convert nutrient into energy — comes only from the mother. An enormous body of research has connected mitochondria to the aging process, age-related diseases, and immune function. What’s the best way to keep mitochondria healthy? Nutritious food and regular exercise. Start young and carry on.

Everyone makes mistakes. Research shows that people taking pharmaceutical medications frequently neglect to take them properly — missing doses, getting the dose wrong, or deliberately adjusting medications in response to side effects. Many medications require strict adherance to prescribed dosages and timing for a variety of reasons, including effectiveness and safety. If you make a mistake, don’t hide the error from your doctor. And get help from people or technology that can help you adhere to prescriptions.

The aging process puts all people at risk of developing osteoporosis, a condition where gradual loss of bone mass and deterioration of bone tissue increases fragility and makes older people susceptible to bone fractures. Millions of North Americans suffer bone breaks every year. Osteoporosis can result when the body lacks enough calcium and/or vitamin D. Osteoporosis is most often associated with inadequate calcium intake, but insufficient vitamin D intake contributes to osteoporosis by reducing calcium absorption. Healthy muscles around bones are also key in reducing falls. Bones and muscles need to work together in balance and movement. Since Vitamin D is needed for the normal development and growth of muscle fibers, lack of D will affect muscle strength.

Are you reaching for a sugary drink? Think again. And don’t do it. There is very little good in them — almost nothing.   Soft drinks, sports drinks, fruit-flavoured or powdered drinks, and sweetened teas and coffees — plus quite a lot of alcoholic drinks — are among the most fattening things you can consume.  Drinks full of sugar lead to obesity, type 2 diabetes, heart disease, dental problems, and more. Enjoy a refreshing glass of ice water.  Add some lemon or lime.  Drink your tea and coffee black.  If you are looking to lose weight, combine calorie-free water with a small portions of healthy food at mealtime. Go for a walk. Take up a hobby. Find ways to occupy your mind with other things than food and sugary drinks.

Love family, friends and the world. Support, encourage and comfort them all. And care, above all else! Caring is an emotion that warms your own heart and the hearts of others. It fulfills your days and adds meaning to your whole life. Love and caring are the most meaningful and beneficial values of all.

Many readers of the weekly Gifford-Jones health column are, shall we say,  experienced in life. This week’s health tip is a reminder to those with accumulated wisdom to express your knowledge generously with family, friends and others interested in listening and learning. You’ve become familiar with the Gifford-Jones Laws, for example, that “if you keep going to Hell, you eventually get there.” Giff’s other half prefers to put things more eloquently. She encourages a routine of sharing knowledge that is derived from lifelong integrity, humility, virtue and truth. And enjoy a bit of humour to cope with everything else.

Strive for the best you can be. Accept with grace your limitations, whether mental, physical or societal. But also push barriers, reach far, and enhance your wellbeing as much as possible, for your own reward but also for the benefit of others.

Change is inevitable. While preserving the essentials, we need to guide change. ‘Do onto others…..’ is a helpful principle. Bear no grudges, and adopt a positive outlook for a better tomorrow. Complaint only augments irritation. Seek to understand problems and to solve them. Civilizations must learn, faster now than ever.

This week’s health tip is the first of a five-part series offered by Gifford-Jones’ wife, Susan, who keeps us all in line and is an elegant source of mindfulness about health and wellness. Hopefully you find as much wisdom and good guidance in her words as our family has.

Value #1: Happiness

“Since none of us know why we are here on this planet, nor for how long, I believe we should enjoy every minute of it. Be constantly aware of passing time, savour enjoyment, be grateful for every pleasure. Remembering each brings contentment to the day.”

What are three good examples of how consistency pays off? One is medication adherence. Many medications are designed to be taken at specific intervals throughout the day. Missing doses or taking them irregularly can have serious consequences. For instance, someone with high blood pressure who skips their medication might experience a hypertensive crisis, potentially leading to a stroke or heart attack. A second isis dental hygiene, where alongside consistency, thoroughness is important. Maintaining oral health, including regular brushing, flossing, and dental check-ups, not only ensures a pleasant smile but also plays a significant role in preventing conditions such as heart disease, diabetes, and respiratory infections. A third is in high-dose nutrients for cardiovascular health. Just like a little exercise now and then to fight obesity, little vitamin C on occasion isn’t going to protect you from heart disease. It’s consistent high-doses that provide protection in the long run.

The statistics are alarming. Medical errors are estimated to cause over 400,000 deaths each year in the United States alone. In Canada, 1 in 17 hospital stays involves a harmful event requiring treatment or prolongation of the stay.  With surgery, like every other skill, a lot of practice helps.  Surgeons who have performed over 1,000 major operations are less likely to make a technical error than less experienced surgeons who have done only ten major procedures.  It’s the same for minor surgery. More complications occur involving doctors having completed fewer procedures. As one Harvard professor remarked, “There is no such thing as minor surgery, but there are a lot of minor surgeons.”

Every moment of the day, our bodies are using oxygen to keep us alive.  But the use of that oxygen, the process of oxidation, results in metabolic ash known as “free radicals” that can cause all kinds of trouble.  Vitamin C is a powerful antioxidant that helps to reduce damaging free radicals. But whereas just a handful of mgs of vitamin C will halt scurvy, it takes daily consistent doses of 2,000 mg or more to fight cardiovascular disease, stroke, arthritis, and viral infections. Read more here about the benefits of high-dose vitamin C.

As much as non-alcoholic beverages may be the best choice for some, that doesn’t mean everyone needs to be a teetotaler. Decisions about what one drinks should take into account personal context. As noted in “90+ How I Got There!”, the first word of advice, bold and underlined, is the word MODERATION. That means, set boundaries and never cross them. In choosing to drink alcoholic or non-alcoholic beverages, the important thing is not whether or not to have a second drink. Put your energy into ensuring you are unwinding pleasurably at the working day’s end, sharing time with loved ones, and giving your body and soul the opportunity to rejuvenate.