BodySense Blog

Why Should You Take Vitamin B3?

Vitamin B3, also known as niacin, plays many vital metabolic roles:

1. It lowers harmful cholesterol while raising good cholesterol, reducing the risk of heart disease.
2. It may reduce the incidence of asthma-induced wheezing.
3. It may be helpful in treating or preventing atherosclerosis, second heart attacks, Alzheimer's disease and osteoarthritis.

Breads and cereals (fortified), chicken breast, tuna and veal are good dietary sources of niacin. Dr. Weil recommends taking 50 mg of B3 as niacinamide as part of a B-complex that contains a full spectrum of B vitamins, including thiamine, B12 and riboflavin.

DrWeil.com

Ozone kills. So what can you do about it?

News broke April 22 that breathing even a little ozone at levels found in many areas in the U.S. is likely to kill some people prematurely. Ozone is a form of oxygen formed when sunlight reacts with air containing pollutants, like hydrocarbons and nitrogen oxide. Ozone is a powerful oxidizer, meaning it can damage essential components and functions of living cells.

Ozone is dangerous when it forms at or near the ground, where people can breathe it; it can cause respiratory problems and worsen heart disease. (The "ozone layer" found in the high atmosphere actually protects Earth from ultraviolet rays.) Ozone levels in the U.S. peak in summer, when longer days with intense sunlight provide ideal conditions for ozone formation. Dangerous ozone levels are more likely in urban and suburban areas, but many rural areas can also have high levels because winds can carry emissions hundreds of miles away from their sources.

We asked Paul S. Auerbach, M.D., clinical professor of surgery in the Division of Emergency Medicine at Stanford University School of Medicine and editor of the textbook Wilderness Medicine (Mosby, 2007) to help explain what this news means to you.    

Revolution Health: What's the most important take-away from this news?

Auerbach: It is crucial that consumers know what the ozone levels mean. (The Environmental Protection Agency posts these data daily, with a U.S. map showing elevated-ozone areas, at http://airnow.gov/; they are also published on the weather pages of many daily newspapers.) If people have access to this information, they can make informed choices about whether to exercise, how much time to spend outdoors, etc.

EPA's air-quality index runs from zero to 500; this covers a range of pollutants, but ozone is a leading factor in determining the air-quality index. Air pollutant levels above a value of 100 could be a concern for people with pre-existing respiratory conditions, and levels above 150 indicate potential for adverse health effects in anyone breathing that air. An air-quality from 201 to 300 is "very unhealthy" and anything above 300 is "hazardous."    

RH: What should people do on days with unhealthy ozone levels?

Auerbach: It sounds obvious, but try to limit exposure by staying in environments with central air conditioning and avoiding outdoor exercise. Even casual exposure to high ozone levels is toxic. That toxicity rises when you exercise because you're breathing more rapidly and deeply, thus shuttling more of the toxin into your bloodstream and into your tissues. There is also a direct irritating effect on the sensitive tissue lining of your throat and air passages.

However, don't assume you're completely protected just by remaining indoors. Wall-unit air conditioners or fans could just be pumping pollution into your home.

RH: Can people just 'listen to their bodies' and avoid exercise when it irritates their lungs? That is, can ozone harm us without us even feeling it?

Auerbach: This week's news confirms that low level, chronic exposure to ozone can still cause long-term damage. It's like biting into a bad piece of fruit: sometimes it's so rotten that you can taste it immediately and stop eating it. But the fruit could also contain an undetectable -- but highly toxic -- amount of bacteria or poison and you could eat the entire piece without realizing the danger.

Clearly, if you walk outside and there's a visible haze and your eyes burn and your throat is irritated, something's not right. If you're exercising in those conditions, you should cease the activity immediately.

RH: We've heard that, on high-ozone days, exercising in the early morning or after dusk could help limit exposure to ozone. Is this true?

Auerbach: It depends. Ozone levels do not automatically correspond to temperature, so just because it is cooler outside doesn't mean the ozone level is safe. EPA notes that ozone levels tend to peak in late afternoon and early evening -- because levels build throughout the day on hot, sunny days -- but they still could be unsafe pre-dawn or after dusk. That's why awareness of the levels is key.

Of course, heat carries its own risks for exercise -- dehydration, harder for the body to shed excess heat (especially in high humidity) -- so you may want to adjust your exercise plans based on temperature alone. But don't assume that ozone levels are safe solely because of time of day.

RH: How much should people worry about past exposure? Are the harmful effects of ozone exposure reversible?

Auerbach: Many reversible conditions can become irreversible over time. Whether it's cigarette smoking, ozone or toxicity from contaminated food products, the body can often repair itself to a certain extent, but in the case of ozone, chronic exposure may eventually cause sufficient persistent inflammation to lead to permanent scarring of tissue. Precisely when permanent damage might occur varies from person to person, so we can't say definitively that, for example, someone who jogged three times a week at midday all summer long in a high-ozone area will develop lung disease. But we can say that, generally, chronic exposure to ozone is a contributor to lung irritation and injury.

Revolution Health Group

Tips for reducing indoor pollutants in your home

Exposure to indoor air pollutants can cause respiratory diseases, including asthma and lung cancer. Pollutants include smoke, pet dander, radon, mold, cleaning products, and other chemicals. You can create a healthier home by following the tips below.

Reduce allergens

• Bathe and groom pets often to reduce dander. Don't allow them to sleep in the bedroom with anyone who has asthma or allergies. If possible, keep them off carpets and furniture.
• Choose window coverings that are easy to clean, such as wood shades or blinds. Drapes are magnets for dust.
• Check houseplants for mold. Repot or move them outside if the soil contains mold.
• Do not allow anyone to smoke in your home.
• Eliminate carpeting and replace it with wood or tile flooring, if possible.
• If the humidity level is more than 50% inside your house, dust mites and molds can be a problem. To control dust mites, get allergen-resistant covers for bedding. Don't use down pillows or comforters. Wash sheets and blankets in hot water.
• Use high-efficiency bags in your vacuum cleaner or install a central vacuum system in your home.
• Don't store firewood indoors. Drying green firewood can contain mold spores.
• Keep trees and shrubs at least 3 ft away from your house. Roots can provide an easy path for water into your basement or crawl space.
• Keep bathrooms, kitchen, and basement—places where allergens are likely to grow—clean and dry.

Control moisture

• Fix leaks and other sources of water intrusion, and remove water-damaged materials.
• Install and keep clean hood exhaust fans in your kitchen. Make sure bathroom vents exhaust the air outdoors and not into basements, crawl spaces, or inside the house.
• Make sure that exhaust fans don't draw too much air out, creating a negative-pressure situation in which the pressure inside the house is lower than outside. Negative pressure can reverse the flow of combustion gases from furnaces, gas stoves, and water heaters, and draw water vapor and dangerous carbon monoxide or nitrogen dioxide into your home.
• Caulk the interior and exterior of your home, especially around windows and vents.
• If you're building a new home, install a waterproofing system that keeps moisture away from your foundation.
• Keep gutters and drains clean.
• Remove any water-damaged carpet. Replace it, if possible, with wood or tile flooring.

Avoid heating problems

• Make sure fuel-burning furnaces, hot water heaters, and gas ranges are checked every year to ensure air intake and exhaust systems are adequate. It is best to have your water heater and furnace outside of your home—for example, in your garage.
• Do not use kerosene space heaters or unvented gas heaters as your primary source of heat.
• Install a carbon monoxide detector in your home. Carbon monoxide is odorless and colorless. You may not notice it until you develop health problems. If you see orange or sputtering flames in your gas furnace or stove, it may indicate you have a problem with carbon monoxide. Call a technician immediately.
• Make sure wood stoves and fireplaces have tight-fitting doors. Check flues and chimneys for cracks that could allow fumes into your house.

Check household furnishings

• Many furnishings contain formaldehyde and other organic compounds. When shopping for new furniture or cabinets, try to buy those that are made of solid hardwood, not particleboard, which usually has a wood-veneer finish. The wood veneer may be attached with glue that contains formaldehyde.
• If someone living in your home has asthma, replace carpet with tile or wood flooring. If carpeting is necessary, use a product with a short nap, or use area rugs that can be cleaned regularly.
• If you are remodeling, use gypsum board, plaster, or real wood for walls. Plastic or wood-fiber paneling may emit formaldehyde.

Be careful with household products

• Take precautions when using cleaning products, paints, solvents, and pesticides. Use a fan to exhaust strong odors and fumes out of your home. Be aware that paint can release trace gases for months after you apply it. Try to use paint without volatile organic compounds (VOCs).
• Use nontoxic adhesives for installing flooring.
• If stripping furniture inside, use products without methylene chloride.
• Do not mix cleaning products. Consider using natural cleaners, such as vinegar, lemon juice, boric acid, or baking soda.
• Chemicals found in many air fresheners, toilet bowl cleaners, mothballs, and other deodorizing products may be harmful to the lungs.¹ Use alternatives—for example, baking soda absorbs odors and can be used instead of an air freshener.
• Don't keep items you're recycling—such as newspapers, rags, cans or bottles—inside your home. They can be sources of toxic vapors.
• If you have a home built prior to 1978, be aware of woodwork or other surfaces that may be covered with lead paint. Call an expert if you have to sand or strip surfaces that are painted with lead paint.
• Install a radon monitor in your basement.
• Sump basins must be sealed and vented to the outdoors.

Improve air filtration

• Make sure your house receives an adequate supply of fresh air.
• Place an air filter in your bedroom, and clean it every 3 months.
• Air conditioning helps keep pollen and other allergens out of your home, but filters must be kept clean.
• Change furnace and air conditioner filters every 2 to 3 months.
• Use exhaust fans in kitchens and bathrooms to vent air outdoors.
• Have older homes checked for asbestos insulation on furnaces and pipes. Make sure to use an inspector familiar with asbestos issues.
• Clean humidifiers and dehumidifiers often.
• Make sure outdoor fresh-air intake vents for ducted heating and air conditioning systems are located above ground and are upwind from sources of contaminated air, such as idling cars or trucks.
• Have ducts for forced-air furnaces cleaned, if necessary.
• Make sure ducts are sealed to prevent air leakage and to keep contaminants from coming into your home.
• Ensure that plumbing drains in your home have full water traps and a connection to a venting system. If you smell a sewer odor coming from a sink or water appliance, it is a sign of improper ventilation.

Healthwise

Air pollution linked with blood clots in veins

Air pollution heavy in small particles may cause blood clots in the legs, the same condition air travelers call "economy class syndrome" from immobility during flight, researchers said on Monday.

Dr. Andrea Baccarelli of the Harvard School of Public Health in Boston and colleagues said they found the link after looking at 870 people in Italy who had developed deep vein thrombosis between 1995 and 2005.

When compared with 1,210 others living in the same region who did not have the problem, they found that for every increase in particulate matter of 10 micrograms per square meter the previous year, the risk of deep vein thrombosis increased by 70 percent.

On top of that, the blood of those with higher levels of exposure to particulate matter was quicker to clot when tested at a clinic, they reported in the Archives of Internal Medicine.

Air pollution from automobiles and industry can contain tiny particles of carbon, nitrates, metals and other materials that have been linked over the years to a variety of health problems.

While lung diseases were an initial concern, later research has indicated it may cause heart disease and stroke, possibly because it increases the rate at which blood can coagulate, Baccarelli and colleagues said.

Until now particulate pollution had not been linked to blood clots in the veins. The mechanism that causes problems for some air travelers is related not to the blood itself but to impaired circulation when sitting in one place without exercise for long periods of time.

The findings introduce a new and common risk for deep vein thrombosis, the researchers said and "give further substance to the call for tighter standards and continued efforts aimed at reducing the impact of urban air pollutants on human health."

In a commentary, Dr. Robert Brook of the of the University of Michigan in Ann Arbor said if the findings are proven by additional research it may turn out that "the actual totality of the health burden posed by air pollution, already known to be tremendous, may be even greater than ever anticipated."

Reuters

If My Child Has Asthma, Can We Keep Our Pet?

Only about 10% of the general population has pet allergies, but at least 30% of people with asthma are allergic to animals. So if your child has asthma, it's a good idea to consider whether your pet could be producing allergens that are triggering asthma symptoms.

Contrary to popular belief, your animal's fur probably isn't the culprit. But animal dander (skin flakes), saliva, urine, and feathers can cause allergic reactions. Though pet hair itself isn't the problem, an animal's fur can collect dust mites, pollen, mold, and other allergens. And any animal that lives in a cage (from birds to gerbils) will produce droppings that can attract mold and dust mites.

You may hear people say that certain breeds of dogs or cats, particularly those that don't shed, don't trigger their asthma, but all warm-blooded animals give off these allergens and are capable of causing an allergic reaction.

If you're wondering whether your child is allergic to your pet, it might be a good idea to have him or her tested for allergies. If your child turns out to be allergic to your pet, you'll have to decide whether you'll keep it or find a new home for the animal. The best course is to remove the pet from your home, though this isn't usually the easiest or happiest solution. Your child, other kids in the family, and even adults in the family may have a tough time with this decision.

In some cases, your child's doctor may say that it's OK to keep your pet if your child receives medicine or allergy shots. If you go this route, you'll also want to take measures at home to limit your child's exposure to the animal, such as keeping the pet out of your child's bedroom and play areas. Hard as this is to enforce, try to teach your child not to hug or kiss the animal. Vacuum and dust regularly and avoid rugs and wall-to-wall carpeting, especially in your child's room.

Unfortunately, such measures may not be enough - because animal allergens are airborne, heating and ventilation systems will spread allergens throughout the house, even if the pet is confined to one room. Keeping the pet in the yard may not be a total solution either because some allergens will eventually be carried in on clothing.

If you decide to keep your pet, it might also be a good idea to:

• Buy an air cleaner. HEPA air cleaners can really help, especially for cat allergies. Vacuums are available with HEPA filters as well.
• Keep your child away from the cat's litter box, and place the box away from air vents.
• Have someone other than your child wash and brush your pet every week (this is advisable for cats as well as dogs).
• Encourage everyone in the family to wash their hands after playing with your pet.
• Keep your pet out of the child's bedroom and away from rugs and upholstered furniture. You may need to shut the doors to certain rooms or use baby safety gates to keep cats and dogs out.

If you have a bird, gerbil, or other small caged animal, keep the cage in a room other than your child's bedroom. Make sure the pet stays in its cage at all times, and clean the cage daily - without your child's assistance. You'll also want to let your child's teacher know about your child's allergies if there's a caged pet in the classroom.

If you do decide to find another home for your pet, be sure to talk to your child about his or her feelings. You'll want to assure your child it's not his or her "fault" - and make sure siblings don't blame the child. Losing a pet, even if it is only to another home, may be difficult for everyone in the family. If your child has his or her heart set on a new pet, your best bets are a turtle, lizard, snake, or fish. (But be cautious because certain reptiles carry Salmonella bacteria.)

Remember, too, that even if you remove the pet from your home, you may not see improvements in your child's asthma symptoms for a while. After a pet is removed from the home, it can take up to 6 months to reduce the allergen levels to those of a home without pets. Even if the pet is removed, your child may still need to use the asthma or allergy medications that he or she used previously.

When your child is invited to a house with a pet, he or she should take any prescription allergy medicine before going and should (as always) bring along his or her asthma rescue medication as well.

KidsHealth

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Asthma's impact on your child's life

 

Asthma is a challenging condition. It can affect all areas of your child's life.

• Many children with asthma miss school days. When this happens, have your child call a friend to ask about the work he or she missed. Doing this both keeps your child's schoolwork current and provides him or her with the social contact that school provides.
• Children may doubt their ability to participate in sports or band. However, if your child uses his or her medications and keeps asthma symptoms under control, he or she will probably be able to participate in activities.
• Children may be embarrassed about taking medication at school. It may be less embarrassing if your child can take the medication at home or is allowed to keep the medication with him or her at school. However, at times it may be necessary for your child to go to the school nurse or office to take medication.
• Children may feel they are different from their peers because of the need to avoid situations that trigger asthma symptoms, such as going to the homes of friends with pets. Inviting those friends to your home can help your child interact with other children. However, visitors may carry pet allergens on their clothing and other items, so be aware that your child may need to increase his or her use of asthma-control medications during such visits.
• Children may be concerned about having an asthma attack at school or around friends. They may fear that they will die during an attack. If symptoms are controlled daily, children will have fewer, less severe asthma attacks.

Most asthma attacks result from a failure to successfully control asthma with medications. By strictly following your child's doctor's recommendations and correctly giving medication to your child, it is possible to prevent asthma attacks from occurring in most children. This can greatly reduce the impact of asthma on your child's life.

Parents sometimes think that their child's asthma is life-threatening even when it is mild. Many parents of children with asthma believe that asthma can affect their child's emotional well-being. You can work with your health professional to learn ways of dealing with asthma to take away some, if not most, of your and your child's anxiety.

Family therapy, such as counseling, may be helpful to children with asthma. A review of studies showed that peak expiratory flow and daytime wheezing improved in children who had therapy compared with those who didn't and that children showed overall improvement from therapy.¹

Healthwise