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WINTERTIME FIRES -- With temperatures dropping, burns from home fires are on the rise, especially from improperly placed space heaters, Loyola University specialists caution. Heaters should be used only where they cannot be tipped over or come in contact with flammable material, such as curtains or bedding, says Dr. Richard Gamelli, chief of the Burn Center in Chicago. Adults should monitor children playing around space heaters, electric blankets and wood fires, he advises. Lights, extension cords, and electrical products should be tested before use and repaired or replaced, as needed. Gamelli urges caution in using all Christmas candles, flammable decorations, heaters, holiday lights, and electrical appliances.

CHROMIUM'S DIABETES EFFECT -- A past study of people with type-2 diabetes revealed how chromium picolinate improves insulin resistance in human skeletal muscle - the primary site for glucose metabolism. The data suggest when chromium picolinate is added to the diet, insulin sensitivity improves for people with diabetes, which currently affects nearly 200-million people worldwide. In the study, two groups of subjects with type-2 diabetes were treated with either sulfonylureas - a class of diabetic drugs that increase insulin secretion - or a diet program. Both groups were randomized to receive either 1,000 milligrams of chromium picolinate daily or a placebo. Of the subjects, those who received chromium picolinate had a mean increase in insulin sensitivity of 8.9 percent, while the placebo group had a mean decrease of 3.6 percent. "This study demonstrates that those individuals with type-2 diabetes who supplemented their diet with chromium picolinate had an enhanced activity of the protein compared to those who were on placebo," researchers said.

TEETH-GRINDING WHEN SLEEPING -- Grinding or clenching teeth during sleep affects one out of twelve people and might lead to anxiety disorders during the day, based on a past study that gathered data from more than 13,000 volunteers in Italy, Germany, and Britain. Sleep bruxism, or grinding of teeth during sleep, is linked to headaches and premature loss of teeth, the report indicated. The researchers interviewed people over the phone for as long as 5.5 hours at a time to see what kinds of problem teeth-grinding might pose. Their results, which are published in "Chest," the journal of the American College of Chest Physicians, show that 54 percent of people with tooth-grinding reported some related problem, including dental work and even hallucinations. The researchers recommend that dentists and physicians ask patients about sleep-time teeth-grinding whenever sleep disorders or abnormal teeth wear is identified.

STOPPING A NOSEBLEED -- To stop a nosebleed, tilt the head forward slightly. Many people tend to tilt back, causing the blood to pool in the passageways. Tilting forward will change the flow and slow the bleeding until it stops. Nosebleeds should not last more than 10 minutes or so. If they do and are repeated often, see a doctor as a precaution to determine if there is a more serious problem.

MICROWAVE WARNING -- Do not microwave in plastic or aluminum dishes or use a cover or bags of these materials. Plasticizers, solvents, and heat susceptor metals vaporize at microwave temperatures and migrate to the food. Avoid plastic containers as much as it is reasonably possible when buying products.

A YOGURT A DAY -- The organisms that make yogurt what it is also produce lactase to digest the lactose contained in yogurt, says Naresh Jain, M.D., a New York gastroenterologist. Secondly, the bacteria themselves also probably break down the lactose in the milk. Most people with lactose intolerance do not have it very severely. Maybe 70 to 80 percent of all otherwise healthy lactose-intolerant people should be able to tolerate yogurt quite well. Yogurt has only about 75 percent of the lactose content of an equal amount of milk. That difference may be all you need to be able to tolerate lactose. About 4 to 6 ounces a day is about all you need to keep gas away.

"FAT FREE" AND "LOW FAT" -- Just what do those labels mean when they say "Low Fat" or "Fat Free?" It can be a little confusing, but here are the standards. Low fat items can contain up to 3 grams of fat per serving. Fat free items cannot have more than 0.5 grams of fat per serving. Anything that says "reduced fat" on it must have 25% less fat per serving than the regular item. This may be a great thing, but if the original item is a cookie with 40 grams of fat per serving, a reduced fat cookie with "just" 30 grams really is not much better. "Light" or "Lite" means that it either has one-third fewer calories as the original item or it can refer to having half the sodium content as a food that is already low calorie and/or low fat.

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FEATURED ARTICLE #1

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You probably know fish oil benefits your health. Now there is more: people who eat the most fish have the fewest eye problems! That is the finding of two studies reported at a past meeting of the Association for Research in Vision and Ophthalmology (ARVO). They show that the benefits of fish oil - when consumed as servings of fish - extend to two very serious eye problems.

The first of these problems is age-related macular degeneration. That is disruption of the center of the retina, the fine nerve net at the back of the eye essential for all fine visual tasks. It is the leading cause of age-related blindness. Why might fish oil protect eyes from age-related macular degeneration? One component of fish oil is Docosahexaenoic acid or DHA for short. It is one of the omega-3 fatty acids linked to other health benefits. Interestingly, DHA builds up in the eye near light-sensing nerve cells.

National Eye Institute researcher John Paul SanGiovanni, and colleagues analyzed dietary data from 4,513 sixty- to eighty-year-old participants in the "Age-Related Eye Disease Study." Those who ate fish more than twice a week were half as likely to get macular degeneration as those who ate no fish at all. More than one weekly portion of broiled / baked fish or tuna lowered the risk by a third. "The risk for [age-related macular degeneration] was significantly decreased for the highest versus the lowest quintiles of total [omega-3 fatty acids] intake," SanGiovanni and colleagues write in their abstract.

In the second study, Dr. Komal A. Trivedi, of Harvard's Schepens Eye Research Institute, and colleagues asked whether fish oil protects from dry eye syndrome. Dry eye syndrome is when a person's eyes do not make enough tears. This can lead to scarring of the cornea and vision loss. Trivedi's team analyzed data from 32,470 female health professionals in the huge Women's Health Study. They found that women whose diets had the most omega-3 fatty acids - as measured by how much fish they ate - were least likely to have dry eye syndrome. Those whose diets had the most fish oil were less likely to have dry eye syndrome than those whose diets had the least fish oil. Eating tuna was particularly helpful. Those that ate two to four servings of tuna a week had an 18% lower risk of dry eye syndrome than those who ate less tuna. Eating five or six four-ounce servings of tuna every week lowered this risk by a whopping 66%. "Women with a higher dietary intake of omega-3 fatty acids are at decreased risk of developing dry eye syndrome," Trivedi and colleagues write in their abstract.

Great sources of omega-3 fatty acids are from the "oily fish" category including: tuna, sardines, mackerel, and salmon, although all seafood contain some. Most seafood is also low in saturated fats and generally low in cholesterol. So, you do not like the taste of fish or are afraid of eating contaminated fish? There is a great way to insure that your body gets the healthy omega-3 fatty acids that it craves - through supplementation. Highly potent sources of omega-3s can be found in select, premium-quality dietary supplements. For additional information on two such products, plus more information about omega-3 and omega-6 fatty acids, please see the following:

Finally, a third ARVO report by Brigham and Women's Hospital researcher William G. Christen, PhD, and colleagues found that beta-carotene does not cut macular degeneration risk. Christen's team looked at data from 22,071 male doctors in the Physicians Health Study. "Twelve years of beta-carotene supplementation has no appreciable effect on age-related macular degeneration," they write in their abstract.

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FEATURED ARTICLE #2

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Did you know that walking is one of the best activities you can do to dramatically increase your level of health?

Many people today are afflicted with "coach-potato-itis!" They come home from work, switch on their televisions and forget that their bodies need maintenance. But one day reality comes crashing through when their doctors say, "You have a problem!"

This article will show you a simple strategy for improving your health through a fun and inexpensive walking program that promises many benefits.

First, it will increase your energy level. Since walking is an aerobic exercise, it helps the heart and lungs become more efficient.

Both PCOPF (the President's Council on Physical Fitness) and the National Institute of Diabetes and Digestive and Kidney Disease (NIDDK) state that a regular walking program can lower resting heart rates and blood pressure. It can help burn excess calories and increase muscle tone too.

Second, walking can enhance your mental health. Taking regular walks can help reduce stress and enable you to sleep better. It can also help relieve symptoms of depression, anxiety and stress. When you walk, your body produces endorphins which produce a feeling of wellbeing.

Third, it is fun! The PCOPF calls walking the most popular form of exercise. It can be very enjoyable taking walks with a friend or loved one or even in groups. My husband and I often take walks at night and discuss our day. It is a special time for me.

Here is what you will need as you begin your new walk-for-health lifestyle. Purchase a pair of comfortable shoes, sunscreen or a hat and sunglasses. Choose loose-fitting garments. Bring along a bottle of water on warm days.

But before you briskly stride out the door to begin your new adventure, you had better check with your doctor first if you experience any of these symptoms: persistent dizziness, chronic shortness of breath, high blood pressure, heart problems, or chest pain.

When you are ready to begin walking regularly, there are some precautions to take. Walk during daylight hours or at night only in well-lit areas. Be sure to obey all traffic rules for pedestrians. If you decide to wear headphones, make sure you can still hear what is going on around you. Stop and rest if you start feeling sick to your stomach, dizzy, or experience unusual pain.

Try to walk whenever possible as part of your daily activities.

- For example, park a distance from stores so you can get some extra exercise going to and from your destination.

- Why not visit local parks to enjoy the beauty of nature while you are exercising?

- Check out the neighborhood where you live to find good routes.

- On rainy days you can walk in malls instead of doing without your exercise time.

- It is a good idea to make a habit of selecting stairs instead of elevators when you need to spend time in office buildings.

- It is more fun if you have a companion. This is good exercise for dogs too - they love to go for walks!

Experts recommend thirty minutes of brisk striding per day. It is best to walk every day, but you only really need to walk five days a week. This can be broken down into smaller segments of time - three ten-minute walks instead of one long 30-minute one.

Try to stride as fast as you can without overexerting yourself. You can tell when you are going at a brisk pace because your heart will beat faster and you will breathe deeper. However, your heart should not be racing and you should still be able to carry on a conversation.

So get off the couch, put those chips down, slip on your comfortable shoes and start striding your way to better health!

Patricia Wagner offers informative tips on living a more energetic lifestyle at http://www.a-to-z-wellness.com. She is also an artist and you can view her original paintings at http://www.artbywagner.com.

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WELLNESS QUESTIONS & ANSWERS

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Q & A #1:
I have diabetes. Is it harmful for me to have an occasional beer or alcoholic beverage?

If your diabetes is well-controlled, you may be able to have a beer or alcoholic drink with a meal once or twice a week. However, consider the following: Alcohol increases your risk of low blood sugar (hypoglycemia). Alcohol temporarily prevents your liver from releasing sugar (glucose) into the blood. To prevent this, do not drink on an empty stomach or if your blood sugar is already low. Less commonly, alcohol may raise blood sugar. This increase is due to the high number of calories in alcohol and any mix you may add. Monitor your blood sugar levels before and after drinking alcohol to see how your body responds to it. Alcohol has many calories but no nutrients. If you are trying to lose weight, alcohol may not be a good choice. One ounce of alcohol counts as two fat servings. Alcohol may impair your judgment. You may eat more or less than you need, which could affect your blood sugar. Alcohol may not mix with your medication. You risk having low blood sugar when you drink alcohol - even as little as 2 ounces - if you take insulin or diabetes pills. Ask your doctor or pharmacist if it is okay for you to drink alcohol based on the medications you take. Alcohol can increase triglyceride levels, which can raise your risk of blood vessel damage. People with diabetes are at a greater risk of cardiovascular disease than are people without diabetes. If you have high triglycerides, limit your alcohol use.

Q & A #2:
Is it true that people who have diabetes should not use cold medicines?

Many over-the-counter liquid cough and cold medicines contain sugar, usually dextrose. If you have diabetes, always check the label. Small doses of these medications are usually safe. But if taken regularly - every four to six hours, as is often suggested - they can increase your blood sugar level. Ask your doctor or pharmacist about sugar-free cough and cold medicines. Some cough and cold medicines also have ingredients that can raise heart rate and blood pressure. People with diabetes may have existing problems with heart rate and blood pressure. For this reason, check with your doctor before you use these medications. During an illness, remember to continue to check your blood sugar levels because they may be affected by the illness.

Q & A #3:
Does the caffeine in soft drinks affect blood sugar?

There is no evidence that caffeine affects blood sugar. For most people, consuming moderate amounts of caffeine - about 300 milligrams a day - is safe.

Q & A #4:
Can vitamin supplements cause a rise in blood sugar levels?

In general, vitamin supplements have no effect on blood sugar. A multivitamin is appropriate for many people - whether or not they have diabetes. However, people with kidney impairment, a potential complication of diabetes, should consult with their doctors before taking any nutritional supplement.

Q & A #5:
Is there a connection between mood and blood sugar levels in children?

Fluctuating blood sugar levels can be associated with changes in mood - although this typically occurs at extremely high and low blood sugar levels. If these mood swings occur often, it is important to measure and record your child's blood sugar level when you notice a change in mood. If needed, your child's doctor can use this information to make appropriate adjustments in the dose of insulin or other glucose-lowering drugs. Many factors may contribute to mood disorders in people with diabetes - regardless of age. It can take time to adjust emotionally to the diagnosis, as well as the need to manage the disease. Adolescence can be an even more difficult time to get a diagnosis of diabetes. Be vigilant as parents. If mood changes are a persistent problem, get help from your child's doctor. He or she may recommend a mental health professional who can determine if factors other than diabetes are the cause.

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HEALTHY RECIPE-OF-THE-MONTH