Date: Fri, 16 Jun 2000 14:00:27 +1200

-----Original Message-----

From: USSW

Date: Tuesday, 3 February 1998 06:32

Subject: Women's health myths - A reality check

Women's health myths - A reality check

Brought to you by Mayo Clinic

January 29, 1998

Originally published in Mayo

Clinic Women's HealthSource, January 1998

You thought you left imaginary tales behind in your high school Greek mythology class. But do you still unwittingly cling to myths about your health?

Not knowing the facts about what can help — or hurt — may truly hurt you. Here are some commonly held myths about women's health, each followed by a reality check:

Myth — I'm most likely to die of cancer, especially breast cancer.

Reality — Actually your most serious health risk is coronary artery disease. One out of two women die from heart disease and stroke. That's more than die from all forms of cancer. The American Heart Association recently released a survey with disturbing results: Only 8 percent of women know the facts about heart disease. If you're one of the 92 percent who haven't read up on this No. 1 killer, you may not be doing all you can to protect yourself. On the positive side, many of the measures you take to prevent cancer — eating a plant-based diet with lots of fruits, vegetables and grain products, quitting smoking, exercising, cutting back on fat and maintaining an appropriate weight for your height — will also protect your heart.

Reality — It's true that having a mother or sister with breast cancer increases your risk of the disease. But 80 percent of women diagnosed with breast cancer have no family history. What's more, 70 percent have none of the known risk factors except one — being a woman. The risk factors for breast cancer are being older than 50 (breast cancer risk increases as you age); menstruating before age 12; going through menopause after age 55; having no children or giving birth for the first time after age 30; and having certain cellular changes in breast tissue that are identified with a biopsy. Because your gender alone puts you at a 1 in 10 lifetime risk of being diagnosed with breast cancer (if you live to age 80), preventive measures now can protect you later. Have regular mammograms if you're older than 40, see your doctor annually for breast examinations and perform monthly breast self-exams. Lifestyle choices, such as eating a diet rich in fruits and vegetables, limiting alcohol and exercising regularly, also may help reduce your risk.

Reality — This widespread myth explains why Americans are eating less fat yet getting fatter. National surveys find that despite carving 7 percent of the fat from our diets, the number of us who are overweight has increased by 9 percent during the last 14 years. You can put on pounds even if you eat low-fat versions of your favorite high-fat foods. Though you're consuming less fat, you may be eating more calories. A study of the eating habits of more than 30,000 people in the United States found those who ate three or more low-fat or nonfat products each day ate more calories than those who ate no reduced-fat foods. Remember, low-fat doesn't necessarily mean low-calorie.

Low-fat, not necessarily low-calorie For example, the difference between one-half cup of vanilla ice cream and one-half cup of low-fat vanilla ice cream is only about 40 calories. But even if you save calories by dishing up a 100-calorie, half-cup serving of the low-fat version, you may be tempted to eat more because it's low-fat and too tasty to pass up. Eating more equals more calories. By all means, reduce the fat in your diet. But if you're watching your weight, remember to count calories — because calories still count. The average woman needs between 1600 and 2000 calories a day. You can figure out how many calories you need each day by multiplying your weight (in pounds) by 12.

Reality — You can gain health benefits from regular physical activity without ever working up a sweat, or going to a gym. Three years ago, a federal panel of exercise experts looked at all the scientific evidence for the health benefits of exercise and concluded that 30 minutes of moderate exercise daily was enough to reduce your risk of chronic disease. You don't have to do those 30 minutes all at once either: You can combine a 10-minute stroll with 10 minutes of raking leaves, 8 minutes of walking upstairs and a 2-minute lesson in country line dancing in front of the TV. Your minimum goal is to burn about 150 calories a day; more is better. You can do that easily in an hour of housework, strolling at 1 to 2 miles per hour, gardening, swimming, playing golf or bicycling.

Reality — This is a fundamentally wrong assumption. Arsenic is natural; so is the herb ephedra (sold as ma huang). Both can kill you. While most of the "natural" products, such as foods and food supplements you buy at your local supermarket and drugstore are probably safe, you have no guarantees. Most vitamins, mineral supplements and herbal remedies aren't regulated and aren't required to prove that they're safe or effective. Although there have been some preliminary studies regarding the benefits of certain supplements — vitamin E for the prevention of heart disease and St. John's wort for depression — the research is in its infancy. No one knows for sure what dosages are appropriate and how much is too much. Because supplements and herbs — and even some hormones — are considered food, the Food and Drug Administration doesn't apply the same rigid standards it applies to drugs. Manufacturers and distributors can sell their products legally as long as they don't claim to treat a disease or condition. They don't have to list any side effects on the label or package insert either. You can't even guarantee that the supplement you're buying actually contains any of the ingredient it's claiming. Your best bet: Talk to your doctor before starting any type of supplement.

When it comes to these five myths, being able to distinguish facts from fiction will help you better prepare in the fight against your greatest health risks.

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