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"Let Food Be Thy Medicine"
Hippocrates
 
May 2015 
In This Issue
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Jean Varney
Jeannie Varney
 Nutrition Consultant
 HC, AADP
703.505.0505

 

  

 

When it comes to your well-being, it pays to be proactive, which starts with eating right, staying active, and avoiding tobacco.  But you can do more than simply adopting healthy habits.  By undergoing relatively simple medical tests, you can discover a wealth of information about the state of your health.  Doing so, can help diagnose life-altering and deadly diseases before damage or disabilities occur.   If identified early enough, the progression of chronic and age-related conditions (many of which are food-based illnesses) can be slowed or even reversed through diet and lifestyle changes.

 

Below is a list of medical tests that will reveal important information about your health and your risk for disease.  The results of these screenings are often presented in a stream of numbers, units and acronyms that can be difficult for anyone other than a trained medical professional to decipher.  But if you know what to look for, they can be as informative to you as they are to your doctor, allowing YOU to become a more active participant in the management of your own health!

 

In the coming months, look for information on future webinars, one of which will focus on medical tests -- what the results  reveal and the changes you can make to your diet and lifestyle to address health concerns that arise from these screenings.

 

In good health,


 

  Jeannie

 

 

What's  the State of  Your Health?   

Complete Lipid Panel:  This blood test should be performed annually and measures

the amounts of cholesterol and triglycerides in your blood stream.  Unhealthy levels can contribute to fatty plaque buildup in arteries increasing your risk for a heart attack, stroke and heart disease.  What's considered healthy?  An HDL level above 50mg/dL, an LDL level less than 130mg/dL and a triglyceride level less than 150mg/dL.  Many doctors however encourage LDL (bad cholesterol) and triglyceride levels below 100mg/dL and HDL (good cholesterol) levels above 60mg/dL.

 

Blood Pressure:       Untreated high blood pressure damages your bones, brain, eyes, kidneys and heart increasing your risk for osteoporosis, strokes, vision loss, kidney failure and heart disease.  Known as the silent killer, hypertension rarely is accompanied with symptoms making annual screenings ever so important.   Shoot for readings below 120/80.  If your BP is high (over 140/90) or even high normal (over 120/89), take your bp frequently with this home monitoring device.

 

Blood Sugar:  As we age, we become more insulin resistant, often resulting in high blood sugar.  Elevated glucose levels damage your blood vessels, nerves and organs increasing your risk for Type II diabetes, heart disease, cognitive issues and organ failure.  At a minimum, have your doctor test your fasting glucose annually as part of a complete metabolic panel.  This panel will also gauge electrolyte levels and kidney and liver function.  In addition, have your health care provider run a hemoglobin A1C, a more accurate indicator of blood sugar levels.  Keep fasting glucose levels at least below 100mg/dL, preferably below 90mg/dL and your A1C below 5.7%.

 

Thyroid Stimulating Hormone (TSH), Free T4 AND Free T3:  A thyroid panel tests the efficiency of your thyroid, a gland in your neck responsible for producing hormones that regulate your metabolism.  As we age, women more than men, are susceptible to problems with their thyroid resulting in hyperthyroidism or hypothyroidism.  Both can wreck havoc on your quality of life and contribute to fatigue, anxiety, changes in weight, appetite and sensitivity to temperatures among other things.  Test annually starting at age 40. 

 

Skin tests:  Have a dermatologist do a whole-body check for skin cancer annually or even more frequently if you've had skin cancers already identified.  Monthly, you should check your moles for any change in size, color, texture and shape.  

 

Eye Screening:  Vision-robbing diseases such as glaucoma and macular degeneration become more common with age.  Get your eyes examined every 2 years until 60 and annually thereafter.

 

Colonoscopy:  The much-dreaded and completely unpleasant colonoscopy is a must for everyone over 50.  The procedure allows doctors to identify and remove polyps early before they become life-threatening.  Have your first around 50 and every 10 years thereafter unless otherwise instructed by your doctor.  Individuals with a family history of colon cancer or polyps may need more frequent or earlier screening.

 

Hs-CRP:  This test, when interpreted within the context of other risk factors such as high cholesterol, high blood pressure, diabetes, or family history of HD, can be useful in determining your future risk of a cardiac event.  It measures inflammation in your body that can damage your arteries.  Levels of CRP can be elevated for years before a first heart attack giving you time to change your diet and lifestyle to reduce your risk.  Results below 1 are optimal. Levels between 1-3 signal average risk and levels above 3 mean you are at a high risk for a future heart attack.  Take this Harvard based quiz to assess your risk of future heart disease:  If your risk is elevated, speak with your doctor about having this test performed. 

 

B12:  Deficiencies can lead to weakness, fatigue, loss of balance, cognitive issues, and tingling and numbness in your extremities. Unfortunately, we often lose the ability to absorb B12 from food as we age.  In particular, those that follow a vegan or vegetarian diet, suffer from digestive conditions, or regularly take drugs for diabetes or heartburn (PPI) are even more prone to low levels.  While readings above 200pg/mL are considered "normal," most doctors recommend maintaining levels between 500-800pg/mL for optimal health.

 

Vitamin D:  Our bodies require adequate amounts of Vitamin D to absorb calcium.  A deficiency can lead to osteoporosis, a major concern for women over 50.  Make sure your levels are above 30 and preferably between 40-60ng/mL.  Have your levels tested annually and supplement if necessary. For the high quality vitamin D3 supplement I recommend, click here. 

 

For Men Only:

 

PSA Test:  This screening, which can detect prostate cancer, has become somewhat controversial.  Despite some disagreement within the medical community, most establishments recommend that men get tested starting at age 50.  Note:  PSA levels rise as you age.  An increased level of PSA doesn't necessarily indicate the presence of cancer but significant year-to-year changes could be a warning sign.

 

For Women Only:

 

Bone Density Screening:  A DXA scan determines if you have or are at risk for osteoporosis.  Women who have an increased risk for fractures or maintain a low body weight should be screened following menopause. Otherwise tests should begin at age 65. 

 

Breast Cancer Screening:  According to the American Cancer Society, next to skin cancer, breast cancer is the most common cancer among women in the US.  Have a mammogram annually between the ages of 50 and 74.  Thereafter, consult with your doctor.

 

Cervical Cancer Screening:  A pelvic exam and Pap smear should be done annually until age 65.  Thereafter, screening isn't necessary if you've had three consecutive negative Pap tests or two consecutive negative HPV/Pap co-tests in the 10 years prior to stopping, the most recent within five years.


This article is for informational purposes only, is not intended to diagnose, treat, cure or prevent any disease, and is not a substitute for medical advice.  The above recommendations are indeed just that. If you notice changes in your health, seek medical attention promptly and do not wait for your annual checkup.   

 

Food Focus:  The Healthiest Fruit

Health conscious Americans are devouring avocados in record numbers sending sales soaring.  What's not to love about this nutrient dense fruit? Yes, it's a fruit!  It's loaded with healthy fat, fiber and nutrients that fill you up, keep you satisfied and protect you against chronic disease.   Emerging research suggests replacing other fats, including olive oil, with slices of avocado can help reduce LDL (bad) cholesterol and inflammation in your body and improve symptoms of osteoarthritis.  Better yet, they're incredibly versatile.  Throw them in salads, enjoy them with bean chips, mix them with hard-boiled eggs and lime juice (swear to you this is amazing) for a healthy egg salad alternative, or spread them on whole grain toast topped off with a poached egg...or two.  You can even make them into chocolate.  See recipes for tasty ideas on how to enjoy this "superfood."  Of course, like nuts, just because some is good, doesn't mean more is better.  Enjoy in moderation if your goal is to lose weight.


 

 

Avocado Recipes

Orange, Avocado and Pistachio Salad

 

Strawberry-Avocado Salsa

 

Strawberry, Melon and Avocado Salad

 

Egg and Avocado Salad

 

Whole Wheat Double Chocolate Avocado Muffins

 

Chocolate Avocado Pudding

 

About Jean Varney 
 
Jean Varney is the founder and president of Eat Right, Be Fit, Live Well LLC, a health and nutrition consulting firm committed to empowering men and women to improve their health through sustainable changes to their diet and lifestyle.  Based in the Washington DC metropolitan area, Jean coaches clients nationwide by phone and in person.  She focuses on helping individuals make smart choices about the foods they eat in order to maintain high energy levels, avoid unwanted weight gain and decrease their risk of heart disease, cancer, type II diabetes and other chronic illnesses.  Jean received her training at the Institute for Integrative Nutrition in New York City.  To learn more about her practice, please visit her website at: www.EatRightBeFitLiveWell.com.