Pilates Style . JANUARY 2007

Annual Quizzical

By Kathy Summers

Does the science of health and wellness leave you feeling confident or confused? To give your health news knowledge a quick check-up, check out this quiz.

1. In general, women and men have different sleep habits because:
A. Women sleep longer
B. Women sleep more efficiently
C. Women have more sleep related complaints and more insomnia
D. All of the above

2. Which of the following has been shown to ease symptoms of premenstrual syndrome?
A. Chocolate
B. An apple a day
C. Pilates
D. Meditation

3. Which of the following may help prevent upper respiratory infections?
A. Exercising moderately for 30 minutes a day
B. Exercising vigorously for 90 minutes a day
C. Not exercising when you feel a cold coming on
D. Training for a triathlon

4. Before a tough workout you can benefit from consuming:
A. Extra vitamin C
B. Extra vitamin E
C. Water and complex carbohydrates
D. Nothing; anything you consume will slow you down

5. After a strenuous workout or endurance event, taking ibuprofen may:
A. Relieve soreness
B. Reduce inflammation
C. Elevate inflammation and toxemia
D. Upset your stomach

6. If you share Pilates with your daughter, she may get:
A. A lower BMI (body mass index)
B. A higher IQ (intelligence quotient)
C. A healthier heart
D. A mother-daughter complex

7. If you suffer from chronic low back pain, you can expect Pilates to:
A. Make the pain worse, but only temporarily
B. Reduce pain intensity and reduce disability
C. Have no effect
D. None of the above; no scientific evidence exists either way

8. During Pilates your heart rate is most likely to go up because:
A. Your heart is still adjusting to your body’s new moves
B. Pilates is a good cardio workout
C. You’re becoming more proficient and can do more
D. Pilates is scary

9. If you’re weight training, how many sets of resistance exercises do experts recommend for building strength?
A. One set of 12 repetitions
B. Two sets of 20 repetitions
C. Three sets of 12 repetitions
D. Either A or C, as long as it creates complete muscle exhaustion

10. Salad lovers can expect to:
A. Have most of the nutrients go through their digestive tract undigested
B. Meet their nutritional goals for several important vitamins and minerals
C. Gain weight from the high-fat content in salad dressing
D. Grow taller

11. We’ve all heard about green tea’s health benefits, but black tea has health benefits, too, including:
A. Reducing inflammation
B. Decreasing stress
C. Reducing the risk of heart disease
D. All of the above

12. Which of the following can harm the immune system if taken in large doses?
A. Zinc
B. Vitamin B6
C. Vitamin C
D. Vitamin A

13. Which of the following can be a sign of vitamin B12 deficiency?
A. Tingling in the hands and feet
B. Mental confusion and memory loss
C. Constipation
D. All of the above

14. Which important nutrient is bad for your bones if you get too much?
A. Vitamin A
B. Coenzyme Q10
C. Vitamin D
D. Magnesium

15. Vitamin D is essential for preventing:
A. Certain kinds of cancer
B. Constipation
C. Light-headedness
D. Fatigue

16. Which disease is the leading cause of death among women?
A. Lung cancer
B. Breast cancer
C. Heart disease
D. Liver disease

17. Which of the following has a protective effect against eye disease?
A. Reading less
B. Eating tomatoes
C. Using eye drops
D. Looking at beautiful sunsets

18. Which lifestyle factors contribute to healthy mental aging?
A. Physical activity
B. Intellectual stimulation
C. A healthy diet
D. All of the above

19. Everyone knows fruits and vegetables can help keep you healthy. You can get even more health benefits by:
A. Eating mostly fruits and vegetables with high antioxidant properties
B. Eating a wide variety of fruits and vegetables
C. Eating mostly red and blue fruits and vegetables
D. Eating more vegetables than fruits

20. Which is the biggest risk factor for developing a critical illness or dying early?
A. Being obese
B. Having diabetes
C. Being single
D. Being a woman


Scoring: Give yourself one point for each correct answer.

Answers:

1. D
A review of studies at Johns Hopkins University in Baltimore found that women sleep better, longer and more efficiently than men. Despite this, women have more sleep-related complaints, including insomnia. To stay on the right side of the bed, try maintaining a calming bedtime routine, especially during menstrual periods, pregnancy and menopause when sleep disturbances are more likely to occur.

2. C
Although meditating on chocolate sounds like a winner, studies suggest women who exercise regularly at a moderate aerobic level are more likely to reduce the pain, water retention, moodiness and blemishes associated with PMS. Pilates, as well as other forms of exercise, may reduce levels of the hormones progesterone and estradiol that are implicated in PMS.

3. A
Moderate exercise is a great way to boost your immune system. But the release of stress hormones during extreme exercise may temporarily weaken it. This may increase your risk of developing upper respiratory tract infections, says David C. Nieman, Dr.P.H., professor of health and exercise science and director of the Human Performance Laboratory at Appalachian State University in North Carolina. If you love extreme sports, use other strategies to protect your immunity, such as getting enough sleep, drinking plenty of water and reducing stress.

4. C
While antioxidant vitamins are essential for overall health, many are surprised that more isn’t necessarily better, says Nieman. His research on triathletes found vitamin C has no effect, and too much vitamin E actually promotes inflammation and cell damage from free radicals during exercise. For activities that last longer than 90 minutes, stay well hydrated and eat complex carbohydrates.

5. C
Many runners pop Advil as if they were M&Ms, but research shows—as far as pain relief is concerned—that candy might work just as well as drugs. In Nieman’s groundbreaking study of 60 ultramarathon runners, ibuprofen not only failed to ease muscle soreness, it was associated with higher levels of inflammation and toxemia.

6. A
Pilates is a great way to spend time with your daughter and, as a bonus, may help her manage her weight by lowering her body mass index. A study of 30 11-year-old girls who did an hour of Pilates five days a week for four weeks found they not only lowered their BMI percentile, they also enjoyed their workouts. Research does not yet show a link between Pilates and heart disease.

7. B
A recent study from the G. Pini Orthopedic Institute in Milan, Italy, found that Pilates significantly reduced low back pain. The study found that back pain sufferers who practiced Pilates were more likely to stick with it than those undergoing a more widely accepted treatment. Researchers say Pilates may be an alternative approach to rehabilitation.

8. C
Pilates is more like resistance or sculpting exercise than true cardio, says Michele S. Olson, Ph.D., a Stott Pilates instructor and professor of exercise science at Auburn University Montgomery in Alabama. But as you get more proficient, research shows you burn more calories and increase your heart rate. “An hour of intermediate-level Pilates mat exercise burns as many calories as an hour-long four-mile walk,” she says.

9. D
“The American College of Sports Medicine recommends performing one set of about 12 repetitions,” says Pilates instructor Olson. But the weight should be heavy enough to create complete muscle exhaustion. This can be too difficult for beginners or those who only occasionally lift weights. Good trainers often suggest three sets of 12 reps using lighter weights, with the third set taxing the muscle. “The benefits are similar and you can warm up the muscle better,” Olsen adds.

10. B
Eating salad and/or raw vegetables with salad dressing is an effective way to absorb high levels of folic acid, vitamins C and E, lycopene and alpha- and beta-carotene, according to a recently published Louisiana State University survey of 9,406 women and 8,282 men that was conducted over a six-year period. One salad serving a day gave women a 165 percent higher likelihood to meet the RDA for vitamin C and men a 119 percent higher likelihood. The fats in salad dressings contributed to these positive results by helping the body absorb fat-soluble nutrients. For best results, choose good sources of fat, such as the monounsaturated fat found in olive and canola oils. Fat calories add up quickly, though, so go easy on the shredded cheese and garlic-butter croutons.

11. D
In a recent University College London study, men who drank a cup of black tea four times a day for six weeks had lower levels of the stress hormone cortisol 50 minutes after completing a difficult task. Speeding up your recovery from stress may also help lower your risk of heart disease. Reducing inflammation, another benefit of drinking black tea, is also an effective way to lower heart-disease risk. Researchers are now taking a closer look at the possible cancer prevention properties of both green and black teas.

12. A
The research is inconclusive on whether or not sucking zinc lozenges can help a cold. But getting too much (more than 100 mg. per day) may harm your immune system. The tolerable upper level of zinc for women is 40 mg. Oysters, red meat, poultry, legumes, nuts, whole grains and cereals are good food sources of zinc, although the phytates in whole grains, cereals and legumes can impede its absorption.

13. D
These and other signs of a B12 deficiency can also result from medical conditions, so if you exhibit any of these symptoms, check with your doctor. Vitamin B12 helps maintain healthy nerve cells, red blood cells and DNA. You probably get all the vitamin B12 you need from eating protein such as fish, meat, poultry, eggs and milk. But you could be deficient if you have trouble absorbing vitamin B12 from food, or if you’re vegetarian or vegan. If that's the case, a sublingual B12 supplement could give you the boost you need.

14. A
High doses of supplemental vitamin A in the form of retinol may slow bone formation and lead to bone loss. Of course you need calcium for healthy bones, but without adequate vitamin D (not to mention magnesium and certain trace minerals) you won’t absorb it, says Kimberly Templeton, M.D., assistant professor of orthopedic surgery at Kansas University Medical Center. Your vitamin D supplement may contain vitamin A, but if it’s in the form of retinol, make sure the amount does not exceed the recommended tolerable upper intake levels (10,000 IU, or 3 mg, for women).

15. A
You may lower your risk of several types of cancer if you get enough vitamin D from the sun, your diet and dietary supplements. In fact, a recent study found women with adequate levels of vitamin D cut their risk of breast cancer in half, says Christiane Northrup, M.D., author of Women's Bodies, Women's Wisdom (Bantam, revised 2006). Signs that you’re taking too many vitamin D supplements (above the tolerable upper-intake level of 2,000 IU or 50 mcg) include confusion, constipation and weakness.

16. C
Although many women fear breast cancer most, heart disease, which causes heart attack and stroke, is the leading cause of death for American women. Nearly twice as many women in the United States die of heart disease and stroke as from all forms of cancer, according to the American Heart Association. You can help reduce your risk of heart disease by exercising regularly, managing your weight with a healthy diet, lowering your stress and not smoking.

17. B
Most people have heard that the lycopene in cooked tomatoes is good for a man’s prostate, but tomatoes are also rich in carotenoids, which may reduce the oxidative stress on your eyes and delay the progression of age-related macular degeneration. If you’re planning to watch sunsets for life, put more tomatoes on your plate.

18. D
Poor physical health may contribute to poor mental health and a lower quality of life as you age. Fortunately, eating right, exercising and engaging in some form of intellectual simulation (including education) is linked to healthy mental aging and improved quality of life. Other lifestyle factors that may help you stay sharp as you age include not smoking, limiting alcohol consumption and keeping your blood pressure under control.

19. B
It turns out biodiversity is better at preventing cell damage than eating all your produce out of the same basket. While high-antioxidant fruits and vegetables are healthy, eating smaller amounts of more varieties offers even more health advantages. Including many types of fruits and vegetables in your diet is a great way to boost immunity, says Monique Ryan, M.S., R.D., author of Performance Nutrition for Team Sports (Peak Sports Press, March 2005). They’re all packed with different phytochemicals and many contain carotenoids that improve white blood cell activity.

20. B
“Although scientists often point the finger at obesity, being obese or overweight gets an unfair rap in the absence of diabetes,” says David M. Mannino, M.D., associate professor and director of the Pulmonary Epidemiology Research Laboratory at the University of Kentucky School of Medicine. Maninno’s recent study of more than 15,000 middle-aged adults found that obesity by itself is not a significant predictor of critical illness or death. Obesity is a risk factor for diabetes, however, so staying at a healthy weight can help you avoid getting the disease.


What Your Score Means

15-20. You’re a health hottie! Your knowledge allows you to make choices that translate into better personal health.

8-14. Not bad, but your health savvy is a little spotty. You’re probably only keeping up with the topics that interest you.

0-7. OK, so you could use a little remedial reading. Keep this PilatesStyle Resource Guide on your coffee table so you can catch up.

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Kathy Summers is a health, fitness and nutrition writer in Cave Cree, AZ.