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How much you sleep can affect your weight

Not only can poor sleep make us both mentally and physically tired, it can also affect how much we weigh. Studies have shown that poor sleep can affect metabolism in many ways. Depriving ourselves of adequate sleep causes an increase in the stress hormone cortisol, which raises insulin and blood sugar levels, and encourages the storage of fat. Additionally, when we are tired we crave and choose foods that are high in calories and low in nutrition. And when we don’t have energy, we also put aside exercise plans, making it even more difficult to stay trim and fit.

Unfortunately, the cause of the most common type of hypertension, called primary or essential hypertension, is unknown; although genetics, lifestyle and diet are suspected. Hypertension can lead to a number of serious health concerns, including stroke, renal disease, heart attack, heart failure, heart pain (angina), eye disease (retinopathy) and many others.

Your blood pressure should be measured every time you visit your physician or licensed health care provider. Your physician will place a blood pressure cuff, known as a sphygmomanometer, around your arm, inflate the cuff and listen to your heart with a stethoscope. You may feel a slightly uncomfortable squeeze as the cuff is inflated. Blood pressure is measured in millimeters of mercury (mm of Hg). The first number corresponds to the systolic blood pressure (pressure during contraction of the heart) and the second number is the diastolic blood pressure (pressure during relaxation of the heart). For example, if your blood pressure was 130 over 85 (130/85 mm of Hg), your systolic blood pressure would be 130 and your diastolic pressure would be 85.

Based on clinical studies, the values that were once considered normal for systolic and diastolic blood pressure, 130/85, are too high

The new classification of blood pressure for adults 18 years and older are as follows:

Blood Pressure - Systolic - Diastolic

Optimal - 115/75 -

Normal - 120/80 - 130/80

Pre-hypertension - 120/89-139/ 80-89

Stage 2 - hypertension - 160 or above 100

Prostate Cancer Reducing the Risks

The prescription for beating prostate cancer: catch it early and take precautions

The American Cancer Society estimates that about 180,000 men in the United States will be diagnosed with prostate cancer each year. Of those, approximately 37,000 will die of the disease.

Studies show the incidence of prostate cancer is between 15 to 30 percent in men over the age of 50. By the age of 80, some 60 to 70 percent of men show microscopic evidence of prostate cancer at autopsy, leading some to conclude all men would get prostate cancer if they lived long enough.

The prostate specific antigen (PSA) test measures an enzyme found in seminal fluid. In prostate cancer, but also in the case of an enlarged prostate gland, PSA levels in the blood are often, but not always, raised. Levels between 0-4 nanograms/milliliter are in the normal range. Black males appear to be at increased risk for prostate cancer and by age 40 should have an annual screening, which includes a digital rectal exam and a PSA test. White males should start the same surveillance program at age 50.

Diet may offer the most promising clues to reducing the risks of prostate cancer.

Low fat. High fat intake, particularly saturated fat, as found in red meats, may play a role in prostate cancer. Reduction in animal fat intake is recommended, as well as total fat intake to around 25 percent of calories from fat per day.

Fiber. In animal studies, fiber seems to prevent the development of prostate cancer. Vegetarians who eat legumes, beans, lentils, and peas are apparently more protected.

Lycopene. This plant pigment accumulates in the prostate, and in laboratory culture inhibits prostate cancer cell growth, acting as an antioxidant. Cooked tomatoes and tomato juice release higher quantities than raw tomatoes.

Phytoestrogens. Foods such as soy products (containing genistein and daidzein) are associated with reduced rates of prostate cancer. Japanese men, whose diet includes a high percentage of soy products, have one quarter of the risk of prostate cancer as Americans. Eating a diet rich in lignans from grains and legumes may reduce the risk of prostate cancer.

Selenium. Excellent sources of this mineral include Brazil nuts, pasta, and sunflower seeds.

Vitamin D. Some studies suggest its antioxidant properties may offer protection against prostate cancer.

Ultimately, genetics play a major role in prostate cancer vulnerability. While a low-fat, vegetarian diet may offer significant benefits, it will not prevent all prostate cancers. Those who live the healthiest of lifestyles may still succumb to disease, but at a later stage than they would have with less-healthy lifestyles.

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(Data taken from Simon Margolis, M.D., Ph.D. and H. Ballentine Carter, M.D., Johns Hopkins White Papers, Prostate Disorders 2000.)

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