The cruel truth about secondhand smoke
When the tabloids expose famous moms and dads — such as Kate Winslet, Barack Obama, Salma Hayek — as smokers, they seem to think it will shock the nation. But alas, that’s not the case. In fact, it’s incredibly common for parents to expose their children to secondhand smoke.
New data from the Centers for Disease Control and Prevention reveals that fully 30 percent of nonsmoking kids ages 3-17 are assaulted (make no mistake, that’s what it is!) with the toxic pollution from secondhand cigarettes, cigars and pipes. Children under age 11 are most likely to be exposed. Amazingly, the report also found that exposure to SHS affects around 25 percent of kids who do NOT live in a home with a smoker. They encounter SHS in friends’ and relatives’ homes, on playgrounds and in vehicles and restaurants.
SHS puts youngsters at increased risk for sudden infant death syndrome, more frequent and severe asthma attacks, stunted growth and ear infections as well as bronchitis and pneumonia. Plus, we know SHS ups adults’ risk of lung cancer, heart attack and stroke; so it may speed up a kid’s development of these life-threatening conditions.
Moms and dads: Quit smoking if you smoke (go to smokefree.gov or sharecare.com for advice and support) and help your kids understand how dangerous exposure to SHS is when they’re out and about. Tip: Making sure you never smoke in the house doesn’t help! Thirdhand smoke on your clothes and embedded in the car and backyard furniture is toxic, too!
The trap of the unhealthy vegetarian or vegan
In 2008, Kirstie Alley adopted a vegetarian diet for seven months and said: “I can’t tell you how much weight I gained. … To me, being a vegetarian meant I’m going to eat enchiladas with no meat, and … lots of bread, lots of carbs.” She gained 83 pounds!
Her experience isn’t unusual. It’s estimated that almost 10 percent of vegans, around 18 percent of pesco-vegetarians (they eat fish) and almost 17 percent of lacto-ovo vegetarians (dairy and eggs) are obese — and even more are overweight.
If you’re vegan or vegetarian, you’re challenged to avoid fried, sugar-added, ultraprocessed, carb-heavy foods and to make sure you get enough of these two great-for-you nutrients to maintain a healthy weight:
Protein. Lacto-ovo vegetarians generally hit the recommended daily allowance for protein, but vegans may not. The Cleveland Clinic says, “substituting protein for carbohydrates … results in decreased appetite, improved body composition through the maintenance of lean body mass, and a reduction in excess water weight.” Harvard’s Women’s Health Watch advises that veggie protein is somewhat different from animal protein. Vegans may need 0.45 grams of protein per pound of body weight per day as opposed to the usual recommendation of 0.4 grams. Plant sources include legumes, seeds, nuts, soy and whole grains.
DHA and EPA omega-3s. Don’t eat fish? You’re not getting much of these heart-loving, anti-inflammatory nutrients. Your body converts ALA from plants into EPA and DHA, but not well. So, get ALA from flaxseed, walnuts, canola oil and soy, and take DHA-rich algal oil supplements — 900 mg daily.
Taking a bite out of your cancer and heart disease risks
When Apple launched its IPO in 1980, a share cost $22. As of this writing, it sells for $206.50 (after four stock splits!). It was a good buy early on, but who could have imagined its future increase in value from that first day?
You could say the same is true for apples — of the Fiji, Gala and Delicious varieties. We’ve always said an apple a day keeps the doctor away, but who knew that its nutrients — especially the flavonoids — would be one way to keep heart disease and cancer away too?
New research published in Nature Communications affirms the importance of eating a diet high in polyphenol flavonoids. Apples deliver many kinds — including quercetin, catechin and procyanidins. They fight against chronic inflammation and all that it can cause. Especially powerful are apple peels that are darker, redder and bluer (really! think Macoun). Other foods high in flavonoids include tomatoes, tea (green, in particular) and dark chocolate (75 percent cacao), as well as berries, citrus fruit and leafy greens.
According to the study, based on data from over 50,000 adults, people who consume 500 mg of flavonoids daily (enjoy seven to nine servings of fruits and veggies every day, along with green tea) have the lowest risk of death from heart disease and cancer. The phytonutrient is especially beneficial to smokers, drinkers and those with obesity or sedentary habits. Of course, eating flavonoid-rich foods won’t erase all the risks from an unhealthy lifestyle, but it’s a great investment in your future.
Walking the dog and fracture risk
Many NBA players have been known to “walk the dog,” but LeBron James may have done the definitive stroll in 2013, when playing for the Miami Heat. He spent more than 10 seconds gently pushing the ball down the court with his foot before picking it up and taking his team to victory with 36 points, 11 assists and eight rebounds.
But sometimes, walking the dog is risky. Fast-forward to March 2019, when LeBron tried it as an LA Laker. He kicked the ball out of bounds, fracturing his already fragile relationship with the LA fans, as the team sank below .500.
It seems lots of other people have learned how easy it is to fracture something while walking the dog! Researchers found that from 2004 to 2017, there was a 163 percent increase in the number of folks who had to go to the emergency room because they were tripped up and fractured a bone while dog walking. Overall, half the injuries were fractures on the upper body, but for folks 65 and older, hip fractures were the most frequent break, accounting for 17 percent of all cases. This is particularly risky, because, among seniors, 30 percent of a hip fractures lead to death, as they can cause a cascade of problems related to immobility.
Walking the dog is great for your health, so make sure you stay safe. Use an adjustable leash that’s 6 feet or less in length; pay attention — no texting and walking; and train your animal to obey commands such as “heel” and “sit.”
Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. To live your healthiest, tune into “The Dr. Oz Show” or visit www.sharecare.com.
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