Worst Stressor: Split Decision

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I intended to talk about the single most negative stressor that we face as we age, but I couldn’t pick just one. When I say stressors, I mean things we have to deal with every day, not a singular event such as an auto accident. Smoking would be the easy choice, but it doesn’t impact as many people as it used to. Here are my two choices.

Too Much Weight

Someone asked me a simple question before an Insiders Conference Call: if you could do one thing differently when you were young to improve your health, what would it be? Without hesitation my answer was I would have gotten to a normal body weight and maintained it. Being overfat impacts you as soon as you try to get out of bed: you have to overcome gravity. And it doesn’t stop there.

Every system, every organ, and every cell in your body is impacted by excess fat. Some effects are worse than others, but every cell is impacted in some way. If you can avoid gaining the weight to begin with, that’s ideal. If you’re like me and you didn’t, it’s a lifetime challenge to get to a normal weight and maintain it. I’m still working at it.

If you’re still a youngster in your 20s, 30s, or 40s, don’t postpone weight loss. Do whatever it takes to get to a normal weight (short of drug abuse or eating disorders), then develop a healthy lifestyle to keep your weight down. Even if you’re older, you can still lose weight just as my mother-in-law did in her 80s.

Chronic Pain

There are some people who don’t know what it’s like to face pain every day, but the majority of people face the daily challenge of having their lives impacted by pain as they get older. It may be joint pain in the knees. Lower back pain afflicts many. It may be nerve damage from prior accidents. But as we age, pain is the stressor that may be present all day, every day.

There is no magic wand for this stressor. For some people, if they didn’t have to think about pain, they could do so much more. Instead, it’s trying to find the right everyday changes that can make life bearable.

The Bottom Line

I think you can understand why it was a split decision. In addition, these two stressors affect each other: being overfat can make the pain worse, and having pain can prevent us from exercising to help with weight loss. It doesn’t mean there are no stressors of aging we can deal with—there definitely are. That’s what we’ll talk about in my upcoming program Aging with a Vengeance.

On next week’s Insiders Conference Call, I’ll talk more specifically about the stressors of aging and what we can do about them. Become an Insider by 8 p.m. Wednesday, December 14, and you can join the Insider call at 9 p.m.

What are you prepared to do today?

        Dr. Chet

The Best Stressor

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Stressors aren’t all the same; they can be positive and they can be negative. I’m going to begin with the single most powerful positive stressor: exercise. It’s not just one type, such as aerobic exercise or strength training. It’s all of them, and there are specific negative stressors that specific types of exercise can address. But no matter what body system or organ you examine, exercise has a beneficial effect.

Can too much exercise cause problems? Yes, but overdoing most positive things can yield negative results. With only 10% to 15% of the U.S. population exercising enough to do themselves any good, we have a long way to go before we have to worry about the majority of our fellow citizens.

I can’t remember who said it, but this quote sums it up quite well: If you’re not exercising regularly, you’re dying prematurely. There are hundreds of types of exercises to address many specific issues, but start with a walk. Right now. That most important muscle, your heart, will love you for it. Saturday, on to the most negative stressor.

What are you prepared to do today?

        Dr. Chet

The Stress Response

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Anyone who studies the stress response will be familiar with the general adaptation syndrome (GAS) that’s depicted in the graphic. The response was developed by the Canadian scientist Dr. Hans Selye over years of experiments; his research focus was the hormonal response to chronic stress. To promote his adaptation concept, Dr. Selye was just as good a marketer as he was scientist. Although we know a lot more today about the hormonal and neural responses to stress, the GAS still applies to chronic stress for the most part.

Stress, both acute and chronic, is going to happen—it’s inevitable. What matters is how we respond to stress. After 35 years as an exercise physiologist, I know there are two ways to prepare for stress of all kinds: exercise and mental preparation.

Exercise

Like the concept of fighting fire with fire, you can fight stress with exercise, which is a stressor. If you examine the hormonal and neural response to exercise, it’s the classic response. (If you want to read more about the particulars of the stress response, please go to reference 1.) What makes exercise different is that we can increase our resistance because we control the amount and intensity of that stress; or in terms of the GAS graphic, we can gradually move that white line up higher.

The side benefit is that it can help when we are exposed to other types of stress as well. For example, while we may still be disrupted by the hustle and bustle of the holidays, it will not have the same impact on our immune or cardiovascular system. There’s no better way to be prepared to deal with stress than regular exercise, and it helps to prepare your mind as well.

Mental Preparation

There are dozens of ways to prepare your mind for how you respond to the stress of life; there are courses to take, books to read, positive affirmations to say, and other techniques such as prayer and meditation. But here’s the thing: you never really know how you’ll respond to stress until you’re exposed to it. There’s a big difference between someone taking your parking space and getting a cancer diagnosis. One is over in a few seconds while the other may alter your life in many ways.

The way your mind responds will also be impacted by prior experiences, both positive and negative. You have to call upon how you responded in the past to know the best way to respond when you face the same or similar stressors. It would certainly help if you had some warning when the stressors would show up.

Aging Causes Stress

Aging is one of the major stressors we face. To get an idea, read the material in the second reference. Near the end of the article, you can read the impact of aging on every organ and system in the body. We can’t stop aging, but we can prepare for it. Remember what I said about when stressors would show up? We have a pretty good idea when that will happen with aging, so we can work to reduce the impact on our bodies. That’s what Aging with a Vengeance is all about. In the next few Memos, I’m going to tell you those areas I think we can impact the most as we age.

What are you prepared to do today?

        Dr. Chet

References:
1. https://www.ncbi.nlm.nih.gov/books/NBK541120/
2. https://medlineplus.gov/ency/article/004012.htm

Here Comes the Stress

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We’ve entered the stress zone for many people: the holiday season, the hustle, the bustle, the people, the shopping, even in the cyber age. But mostly, it’s the people. There seems to be so many of them, and they all seem to congregate wherever you’re going. What seemed so exciting when you were a child isn’t as exciting as an adult.

Here’s a little secret: the time of year doesn’t really matter. Stress will always be there. It just seems worse this time of the year as we bounce from one holiday event to another. In reality, it’s not the stress; it’s how we respond to it that can impact us. And impact us it does, from the nervous system, the endocrine system, the cardiovascular system, and on and on.

What can you do about it? Beginning on Saturday, I’m going to spend some time explaining what the stress response is and how you can deal with it. But something you can do right now is very simple. Take a deep breath in, a real deep breath, and let it out. Do that two or three times. It can reset the vagus nerve and give you some instant relief.

What are you prepared to do today?

        Dr. Chet

Are You Ready for Thanksgiving?

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Paula and I would like to wish you all a very happy Thanksgiving (or if you’re not in the U.S., happy Thursday!) It’s been our pleasure to serve you this year, and we’re thankful for your support.

One of the questions that comes up year after year is how to deal with eating during the holidays. I’ve got you covered with Memo Classics from 2019. Just click on the links for a refresher on strategies to use this holiday season to keep your weight under control:

            Should You Have a Strict Holiday Eating Strategy?

            Is a Relaxed Holiday Eating Plan Better?

            Holiday Eating: The Best Solution So Far

A longer, more detailed look at holiday eating begins with this Memo:

            Holiday Eating: Abstain

Paula and I have finally lost a few pounds by changing what we eat, and we don’t want to discover them again this weekend. I believe these ideas will help you do the same.

We’re taking the rest of the week off to enjoy time with family; see you next Tuesday.

What are you prepared to do today?

        Dr. Chet

PSA: Sharing the Decision

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PSA screening is controversial because it may or may not indicate prostate cancer without additional testing and it may or may not indicate mortality from prostate cancer. As I said, many elderly men will die with prostate cancer but not of it. How do you know what to do? A recent study may provide some guidance.

Regular PSA Testing and Mortality

The Veterans Administration can be a challenging bureaucracy, but it’s one entity that can provide medical information on millions of subjects. Researchers wanted the answer to a simple question: Do higher rates of PSA testing yield a reduction in metastatic cases of prostate cancer?

The survey population included male patients getting a PSA test at 128 U.S. Veterans Health Administration facilities across the system from 2005 to 2019. The reason those years were chosen is that the U.S. Preventive Services Task Force (USPTF) had modified guidelines for PSA screening to recommend less frequent use of the test for men over 70. Over those years, there was a decrease in annual testing by 10% to 15% in non-VA healthcare facilities, and that was matched in the VA system. The USPTF recommended against screening all men, and PSA testing again fell in all age groups.

The data showed that as PSA testing decreased, the rates of metastatic prostate cancer increased. Drilling down into the data, those VHA facilities with higher rates of PSA screening had lower rates of metastatic prostate cancer.

Shared Decision-Making

The researchers were diplomatic in their conclusions. They simply presented the findings and suggested that the physician and patient should jointly decide on the course of action. Should we test? When do we proceed with a biopsy? What do we do if it’s benign? If it’s malignant? And a whole bunch more.

The Bottom Line

The researchers easily could have recommended that everyone gets tested and everyone gets a biopsy if the PSA is too high, but PSA testing is not precise enough. Some men have prostate cancer with PSA less than 4.0 and some do not have it with PSA over 10. The best course is having a discussion with your urologist and coming to a joint decision that satisfies you both. It’s also not a bad idea to get a second opinion, of whether you agree with the plan or not.

One thing for sure: always do the screening test again, regardless of whether it’s PSA, cholesterol, or HbA1c. For the most part, tests are accurate and reliable, but there’s always the possibility of a mistake; one test does not a diagnosis make. Retest, discuss, and plan a course of action with your healthcare professional.

What are you prepared to do today?

        Dr. Chet

Reference: JAMA Oncol. doi:10.1001/jamaoncol.2022.4319

Controversy: PSA Testing

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Medical testing is a blessing at times, a curse at others, and a source of controversy in the medical profession itself. I recently wrote about colonoscopies and why they provide information other colon health tests do not. The PSA (protein specific antigen) screening for prostate cancer has also been controversial. Here’s why.

If the PSA exceeds a specific number (another point of controversy), especially if a digital rectal exam reveals an enlarged prostate, more tests follow. The prostate biopsy takes samples of the prostate to see if cancer is present. If not present, the PSA was a false positive that resulted in a much more expensive test that probably increased the anxiety of the individual.

But wait—there’s more. Even if cancer is diagnosed, it may or may not indicate treatment. That’s because many prostate cancers are very slow growing, especially in elderly men, and will not impact how long they live. They may die with prostate cancer but not of prostate cancer.

How do you decide whether testing PSA is necessary? A new study may provide some direction, and I’ll cover that Saturday.

The Insider conference call is tomorrow night, and the topic is important: a recent study and the medical press that followed have indicated your ability to purchase dietary supplements may be under attack. If you’re an Insider, you don’t want to miss this call. If you’re not, purchase your Insider membership by 8 p.m. ET Wednesday night to get the latest information as well as all the other benefits of membership.

What are you prepared to do today?

        Dr. Chet

Resolving Gas Problems

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Whatever the cause, the question is how you can control any issues you have with intestinal gas. Once you realize how probiotics do what they do, and by that I mean via fermentation with the resultant gas, there are several strategies you can use to deal with it.

Strategies for Gas

Digestive enzymes can often help if the culprit is a specific food. For many people, beans cause gas while for others, excess protein can do it. With so many people doing keto these days, gas can be a substantial problem for them.

The solution may be to use a multi-purpose digestive enzyme before eating food you know causes you issues. Beans are obvious, as is protein. But for those who are lactose intolerant, milk and cheese can cause issues. Cellulases, proteases, and a lactase can help digest those macronutrients. For carbohydrates such as grains, amylases can be helpful.

The next question is whether taking digestive enzymes help with gas caused by supplements or pharmaceuticals. I can’t answer that because there’s no evidence one way or the other. Because your body naturally releases digestive enzymes, it’s doubtful they’ll interfere with the processing of the medication or supplement. It could be that your body isn’t making enough digestive enzymes to fully break down the substance, so adding or changing a digestive enzyme supplement is worth a try.

The second approach would be to identify which foods cause you problems, and it may not be as obvious as beans or dairy. It could actually be a spice that reacts with the microbes in your microbiome, and that’s not always easy to identify. Some foods such as sugar alcohols that are often used as sweeteners in processed food can cause gas. Once you’ve discovered which foods cause problems, sometimes the best policy is to limit them or avoid them entirely.

The third approach goes hand in glove with the second and that’s to change your diet. Research continues to show that people who eat more plant-based foods have different and perhaps better functioning microbiomes than those who do not. That’s a tough sell in this keto world we live in, but the carbs a person eats should lean toward vegetables with some fruit rather than starchy vegetables and grains.

Finally, if you take a probiotic supplement, stop it for a couple of weeks and see what happens. Remember in Tuesday’s Memo, the excess gas stopped when the person stopped taking the probiotic. It may be that a different probiotic blend might work better. There are over 6,500 different microbes that have been identified, and it may take trial and error as well as newly developed probiotic blends before you get it right.

The Bottom Line

There are a couple of other things that can contribute to gas such as drinking carbonated beverages and simply swallowing too much air. For most people, it’s still an issue of fermentation in the microbiome. The best approach is trial and error until you get the diet, prebiotic, and probiotic in balance.

Unlike other health issues, excess gas can be uncomfortable and can result in embarrassing situations, but as long as you’re not standing next to a flame, shouldn’t be fatal.

What are you prepared to do today?

        Dr. Chet

What Causes Increased Gas?

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Over the years, I’ve learned this about people as it relates to their health: they notice every change in their digestive system. They have their own bathroom habits, and they don’t like anything that changes their pattern. If they make a change in their nutritional intake—whether it’s a food, a supplement, or a medication—and it impacts their pattern, they really don’t like it. What’s not as noticeable immediately is another digestive change, and that’s an increase in gas.

In one case, a person developed an increase in gas production—and not in a good way; she stopped taking a probiotic (after regular use for a couple of years) and the problem stopped. Another person noticed an increase in gas after adding an amino acid blend. Yet another noticed an increase in gas after starting a medication. What gives?

The microbiome consists of the bacteria and other microbes that reside in the digestive system. The primary way they do what they do is by fermentation; the result is the production of gas, and that’s perfectly normal. Any change that impacts the microbiome can change the production of gas. Other than stopping the food, supplement, or medication, what can we do about it? I’ll give you some ideas on Saturday.

What are you prepared to do today?

        Dr. Chet

RSV in Infants

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Our daughter-in-law, Kerri, is a pediatric respiratory therapist with 32 years of experience, so she was an obvious choice to talk to about RSV, especially in babies. You need to know more about RSV (respiratory syncytial virus), especially if you’re parents or grandparents of infants less than six months old. The CDC reference at the end has more information for all age groups.

RSV is very common, and most of the time it seems like a common cold; the CDC estimates virtually all children will have RSV by the time they’re two. But with higher infection rates this year, there will be more severe cases than normal. Treating the symptoms, especially the inflammation of the lungs and the potential for pneumonia, is critical if the infection progresses.

How Bad Is It?

How bad is RSV this year? This is the worst year my daughter-in-law has seen. In Charleston where Kerri works, they’ve got beds in the hallway of the NICU because of overflow cases. Her mentor in Virginia has been an RT for 40 years, and it’s the worst she’s ever seen. Cases are up in Grand Rapids, and we’re not even in the critical part of the season yet, which is winter and spring. So it’s serious.

What You Need to Know

Infants will have symptoms, but they can’t tell you directly. A decrease in energy level, decrease in appetite, irritability, runny nose, and coughing are common. The child may or may not have a fever.

This info from my daughter-in-law was surprising to me: infants are nose breathers. The most important thing adults can do is suction the mucus from the nose to keep their breathing pathway open. Yes, you’ll hear the wheezing in the lungs, but the pathway goes through the nose. Use saline drops to keep the tissues moist and a suction bulb to keep the nasal passages open.

More tips from Kerri:

  • Keep a humidifier going; that helps with maintaining the mucus’s fluidity.
  • If the infant has a fever, keep her cool. Don’t pile on a lot of blankets, although that’s seems counter-intuitive. The baby’s breathing rate is higher to dissipate heat, so keep her cool—not cold, just cool.
  • Finally, watch the baby. If he’s really struggling to breathe, especially though his mouth, seek medical attention immediately.

The Bottom Line

Let me repeat: for most people of all ages, RSV seems like a cold. A weakened immune response can cause serious illness, so we have to be cautious. That’s especially true for infants, but also applies to elderly people and anyone with a chronic health condition. As with a cold, you’ll want to manage fever and pain; keep the liquids coming to avoid dehydration.

If there was one good thing that came out of the COVID pandemic, it was that the general public is more knowledgeable about dealing with viruses: wash your hands, keep surfaces clean, don’t touch your face, and cover your coughs and sneezes. RSV is especially communicable, so wearing masks can be beneficial.

Remember, there’s no RSV vaccine yet so prevention is the best option. We want to keep those who can’t speak for themselves as safe as possible, so always pay attention.

What are you prepared to do today?

        Dr. Chet

Reference: https://www.cdc.gov/rsv/high-risk/infants-young-children.html