Issue 6 - April 2, 2009

In This Issue:

• Red Meat Raises Red Flags

• Fit Tips

Red Meat Raises Red Flags

A recent study published in the Archives of Internal Medicine found that daily consumption of beef, pork or processed meats increases the chances of dying prematurely.

Previous research had found a link between the consumption of red meat and an increased risk of heart disease and cancer, particularly colorectal cancer, but this new study is the first large examination of the relationship between eating red meat and overall risk of death, and is by far the most detailed.

For the study, researchers analyzed data from 545,653 predominantly white volunteers, ages 50 to 71, who participated in the National Institutes of Health-AARP Diet and Health Study. In 1995, the subjects filled out detailed questionnaires about their diets, including meat consumption. Over the next 10 years, 47,976 men and 23,276 women died.

After accounting for other variables that might confound the findings, such as smoking and physical activity, the researchers found that those who consumed the most red meat (about a quarter-pound a day) were more than 30% more likely to die for any reason, and from heart disease and cancer in particular, than those who ate the least red meat (the equivalent of a couple of slices of ham a day).

Among women, those who ate the most red meat were 36% more likely to die for any reason, 20% more likely to die of cancer, and 50% more likely to die of heart disease. Men who ate the most red meat were 31% more likely to die for any reason, 22% more likely to die of cancer, and 27% more likely to die of heart disease.

The risk also rose among those who consumed the most processed meat, which included any kind of sausage, cold cuts or hot dogs. Women who consumed the most processed meat (about an ounce a day) were about 25% more likely to die for any reason, about 11% more likely to die of cancer, and about 38% more likely to die from heart disease, compared to those who ate the least. Men who ate the most processed meat were 16% more likely to die for any reason, about 12% more likely to die of cancer, and about 9% more likely to die of heart disease.

In contrast, routine consumption of fish, chicken, turkey and other poultry decreased the risk of death by about 8%.

"The bottom line is we found an association between red meat and processed meat and an increased risk of mortality," said Rashmi Sinha of the National Cancer Institute, who led the study.

Fit Tips

• Researchers from Carnegie Melon University found that healthy adult men and women who slept less than seven hours per night increased the risk of catching a cold by nearly 300%. Poor sleep efficiency (percentage of time in bed actually sleeping) increases the risk by 550%.

• Regular vigorous exercise has been proven to dramatically slow the development of prostate cancer and reduce the risk of death from the illness. A Harvard study showed that men 65 years or older who engaged in at least three hours of vigorous exercise a week had a remarkable 70% lower risk of being diagnosed with any level of prostate cancer.

• One of the worst things you can do when lifting weights is use momentum. Heaving and swinging the weights up and down decreases the work the muscles do and increases the risk for injury. Use muscle power, not momentum, when lifting weights. Lift and lower the weight in a steady and controlled manner.