Q: One of my New Year's resolutions is to lose weight. How much do I have to lose to start seeing health benefits?
A: Even a modest weight loss, such as 5 to 10 percent of your body weight, can result in improvements in such factors as blood pressure, cholesterol and blood sugars. A study in the journal Cancer Research showed overweight older women who lost at least 5 percent of their body weight reduced blood levels of inflammatory compounds. These chemicals, including C-reactive protein and interleukin-6, have been linked to an increase in the risk for several cancers.
Q: One of my goals this winter is to prevent my teenage daughter from using tanning beds. What can I do?
A: New studies show that in the past four decades, rates of melanoma, the most deadly form of skin cancer, have increased eightfold among young women. Researchers suspect that the culprit is tanning beds.
Counseling young women about the hazards of artificial tanning can effectively encourage them to stop. Try these tips:
-Change your daughter's mind about the goal of a golden glow. Arguing that a tan isn't attractive may be more persuasive than pointing out tanning's cancer-causing effects.
-Withhold consent. Many states don't allow teens to tan without a parent's OK.
-Talk with your daughter about anxiety and depression. She may turn to tanning to alleviate these feelings. Her doctor can suggest healthier alternatives.
-Avoid tanning yourself. She'll be likely to follow your example.
Q: I have diabetes, and healthier eating is high on my to-do list this year. I've heard counting carbs can help keep my blood sugar levels stable. How many carbs should I consume each day?
A: The number of carbs you need depends on several factors, including how much exercise you get and the medicines you take. Around 45 to 60g of carbs a meal is a good starting point for people with diabetes who must control their blood sugar. You may need more or less carbs depending on your lifestyle. The Dietary Guidelines for Americans recommend carbs should make up 45 to 65 percent of your food. For a 2,000 calorie diet, that’s 225 and 325g of carbs a day.
Opt for healthy, complex carbs, such as whole grains, vegetables, fresh fruits and beans. Pass on simple, easy-to-digest carbs, such as highly processed white rice, white bread, sugary sodas, cookies, candy, cakes and fruit juices.
Source: Good Neighbor Pharmacy Connection, January 2013
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