Hip to vitamin K
Most people get only about a quarter of the vitamin K that they need from food. And it's a shame -- especially for women -- because vitamin K has been proven to help prevent one of the biggest (but most overlooked) dangers of getting older: hip fractures.
In a recent study, researchers monitored the eating habits of 72,327 women, ages 38 to 63, over the course of 10 years. During that time, 270 hip fractures were reported.
By examining the women's diets, the researchers realized that the women with the greatest hip fracture risk -- especially those who had already had a fracture -- were not getting as much vitamin K as the women in the low-risk group.
The researchers attributed low bodily levels of vitamin K to lower bone density, which increases the risk of hip fracture. Vitamin K activates several proteins that promote healthy bones. It also works to bind minerals to your bones, making them stronger and healthier.
A lot of the women were getting the majority of their vitamin K through lettuce -- probably big salad eaters. But our bodies don't store vitamin K as well as they store other nutrients, so it's important that you make sure you're getting enough every day. You should be getting about 100 mcg a day.
Because one serving of leafy greens, broccoli, or cabbage will give you at least that much, I don't usually recommend a separate vitamin K supplement. If you want a little extra insurance, though, just take a multivitamin.
Also be aware that long-term use of aspirin can deplete your body's vitamin K levels. So keep your aspirin intake to a minimum, if you can.
High-pressure job not causing high blood pressure
I told you last week how a stressful job can increase your risk of depression (7/21/06 House Call, subject line "Easy breathing with a fruity twist"). But some new research shows that there is one surprising thing that job stress doesn't increase: blood pressure.
In a recent analysis of 48 different studies that claimed to link high blood pressure to job stress, researchers realized that high-stress jobs didn't have as big an effect on blood pressure as we originally thought.
Instead, what they found was that job stress only raises a person's blood pressure in the moment that the stress is occurring. When that immediate stress ends, the person's blood pressure returns to normal.
They also found serious flaws in a lot of those studies and a lack of evidence in others.
However, they didn't entirely deny that job stress could play some minor role in hypertension. Stress can lead people to overeat, or eat a poor diet with too much salt, or to disregard exercise -- all of which can lead to high blood pressure.
While job stress itself doesn't seem to have much to do with hypertension, it can cause anxiety, tension headaches, and depression. So it's still important to find ways to manage the stress you encounter at work (for more tips on that, refer back to last week's House Call).
But when it comes to fighting your high blood pressure, the best things you can possibly do for yourself include losing 10 to 20 pounds through a combination of diet and exercise, reducing your salt intake, and avoiding overly processed foods.
Until next time,
Dr. Alan Inglis
House Calls
