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The WORST food to ever eat (if you want a flat belly)

What is the absolute worst food for your body?  We’re talking foods that cause cancer, diabetes, a fat belly, and lots more damage to your body…

Is it donuts? Maybe french fries or chips? Those trans fats are very damaging to your insides!  What about mac & cheese or pizza? Soft drinks stuffed with high fructose corn syrup? Sugar-loaded muffins, cookies, and cakes?  Or what about foods like pasta, cereals, and breads that most people falsely think are “healthy”?

Hmm … although all of these foods are at the top of my “bad” list, let’s distinguish what is the worst for YOU specifically…

The worst food ever is … drum roll please … ANY food that you personally can’t stop eating.  I’m talking about your personal “trigger foods”.  You know, that one food that you’ll keep eating until you practically make yourself sick.

For some it’s ice cream. For others, it’s candy, chocolate, or something crunchy and salty like chips or fries.  For me, it used to be cereals years ago… Once I’d have one bowl, I’d be like some crazed addict and need to eat 2-3 more bowls.

Note – I NEVER EVER keep cereals around my house anymore, as I don’t have the willpower to resist them, nor are they a food that hunter-gatherer humans were ever meant to eat in nature (hence the antinutrients in grains).

Whatever it is, if your trigger food is in your house … chances are you’ll come up with dozens of excuses about why it’s okay to eat it.

“I’ll workout extra hard tomorrow.”

Or,

“I ate really healthy earlier today so it’s okay to cheat tonight”

Or,

“I don’t care … give me that darn ice cream scooper!”

The key to getting (and keeping a flat belly) is recognizing these trigger foods and keeping them OUT OF YOUR HOUSE all the time!

by Mike Geary

Seriously. This tip alone can save you thousands of calories every week.

So today’s take home message is this: make a list of your top trigger foods and “send them packin’.”

I know that the thought of never having your favorite junk food in your house again may SCARE you to death, but this doesn’t mean you can never eat them again.

The secret is to ONLY eat these favorite junk trigger foods on your cheat day (1 cheat day per week) and NEVER keep them in your house! So this means going OUT to eat on your cheat day, but NOT bringing these foods in your house.  Let’s face it… almost nobody has the willpower to avoid their favorite junk foods all week long if they are staring you in the face in your cupboards.

If you eat close to 100% clean 6 days/week, then you can get away with eating your favorite junk trigger foods on 1 cheat day per week.  It works…try it!

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8 Ways to Ditch Drugs

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Aggressiveness. Hallucinations. Confusion. Stomach bleeding…Even spoken in the dulcet tones of TV drug hucksters, side effects sound scary. Or at least they should. “Anytime you take a drug, whether it’s prescription or over-the-counter, you’re accepting a certain amount of risk,” says Sandra Kweder, M.D., deputy director of the office of new drugs at the FDA’s center for drug evaluation and research. “If you take it regularly, that risk only goes up.”

It’s not just side effects you should be wary of. Many meds are costly and often aren’t as effective as drug-free strategies. “Taking something doesn’t always make you as healthy as doing something can,” says John Abramson, M.D., a lecturer in health policy at Harvard medical school and the author of Overdosed America. “It’s better to try a lifestyle modification first. That way you’re actually trying to achieve better health, not just masking symptoms with drugs.”

So we rolled up our sleeves and found eight popular medications that our experts say can be most readily dumped in favor of DIY strategies. Read on for a healthier, drug-free you.

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Coughing

Instead of: Cough syrup
Try: A dose of honey

Think about how long it takes honey to travel down the inside of a plastic bear squeeze bottle, out its head, and onto your toast. You can check your e-mail, Facebook, and the Dow while waiting. Well, that same thick, viscous quality makes honey a perfect substitute for cough syrup. Both do essentially the same thing—coat the throat, relieving irritation.

In fact, a recent study in the Archives of Pediatrics & Adolescent Medicine found that a spoonful of honey was better than dextromethorphan (DM), the active ingredient in Robitussin DM and other cough suppressants, at halting hacking in children. Honey should work equally well in adults, says study author Ian Paul, M.D., an associate professor of pediatrics and public health sciences at Penn State University. The best part: You won’t feel dizzy or light-headed—one of the side effects of taking DM.

Pharma-Free RX: Try buckwheat honey, a darker variety that contains more antioxidants than lighter shades do. (Antioxidants may help prevent heart disease and cancer, scientists believe.) Take 2 teaspoons when you want to quiet your cough—at night or before a meeting, for example—but don’t try to squelch the cough altogether. Productive daytime coughing can help loosen and move mucus out of your lungs.

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Lower-Back Pain

Instead of: NSAIDs or acetaminophen
Try: The warrior pose

What’s the first thing you do when your back starts hurting? You probably stretch and twist your torso in an instinctive attempt to work out the kinks you’re feeling. Your body is onto something: In a study in the Annals of Internal Medicine, a therapeutic yoga technique known as viniyoga reduced peoples’ chronic back pain enough for them to decrease or even eliminate pain medications. And in so doing, they spared themselves the potential liver or gastrointestinal damage that can result from long-term reliance on NSAIDs (such as ibuprofen and aspirin) or acetaminophen. After all, chronic back pain can persist for 3 months or longer after an acute episode, possibly leading sufferers to stay on these medicines longer than the labels recommend.

Pharma-Free RX: The people in the study spent 75 minutes once a week doing the cobra, wheel, bridge, supine butterfly, swimmer’s posture, and warrior, among other yoga poses. Not only will you increase your strength and flexibility with these poses, but you may also become more aware of movement habits you’ve slipped into that caused the pain to begin with, says study author Karen Sherman, Ph.D., a senior investigator at Group Health Research Institute, in Seattle. To see how to do these moves, go to MensHealth.com/yoga.

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Frequent Headaches

Instead of: Painkillers
Try: Fewer pills, more sleep

Who would’ve thought that taking medicine to stop pain could actually perpetuate the pounding? This can happen with certain headache “remedies.” “A medication-overuse headache can occur when people who have frequent headaches take painkillers 15 or more days a month,” says Peter Goadsby, M.D., director of the headache center at the University of California at San Francisco. Doctors don’t fully understand why it happens, but it appears to occur most often when people take compound analgesics—that is, medicines with multiple active ingredients, such as Excedrin (which contains aspirin, acetaminophen, and caffeine) or Tylenol with codeine.

Pharma-Free RX: Avoid the compound meds, and scale back using any pain pills as much as you can tolerate, Dr. Goadsby says. Strive for no more than two a week. Then focus on your sleep as a way of heading off headaches. The areas of your brain that contribute to your cranial pain are also involved in sleep, he says. By sticking to a strict—i.e., consistent—sleep schedule, you may be able to desensitize those trouble spots.

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Mild Depression

Instead of: Antidepressants
Try: Retraining your brain

To fight depression, consider battling the negativity head-on. That’s the thinking behind a DIY treatment known as mindfulness-based cognitive therapy (MBCT). With this technique, you focus on controlling your reactions to certain thoughts and emotions—you learn to see them objectively rather than allowing them to sweep you away. In recent studies, MBCT proved to be as effective as antidepressants in preventing relapse, and more effective at enhancing quality of life. “When people stop taking antidepressants—and they often do because of side effects—they’re vulnerable to relapse,” says Willem Kuyken, Ph.D., of the mood disorders center at the University of Exeter. “MBCT gives people skills that help keep them well.”

Pharma-Free RX: One MBCT technique, the “3-minute breathing space,” is designed to help end the swirl of negative thoughts in your head. You start by focusing on how your body feels as well as on what you’re thinking and feeling right now. Then you shift your attention to your breathing to bring yourself further into the present moment. Finally, you expand your awareness back out to your entire body while deliberately breathing in and out. If that sample feels effective for you, ask your doctor to recommend a therapist trained in MBCT.

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Insomnia

Instead of: Sleep aids
Try: A few late nights

Chronic toss-and-turner? Just give up. Go flip on Letterman. That’s because cutting back your restless hours by delaying your bedtime could ultimately point you toward more solid slumber—and keep you off prescription sleep aids, says Lee Ritterband, Ph.D., an associate professor at the University of Virginia’s department of psychiatry. That’s good, because drugs like Ambien aren’t permanent solutions. “Sleep medicines commonly lose their effectiveness over time because your body can grow used to them,” says Men’s Health advisor W. Christopher Winter, M.D., medical director of the Martha Jefferson Sleep Medicine Center in Charlottesville, Virginia.

Pharma-Free RX: If you usually go to bed at 10 p.m. but don’t nod off until 1 a.m., try to hit the sack at 1 a.m.—but wake up the same time you ordinarily would, Ritterband suggests. “You’re creating some sleep deprivation, of course,” he says, “but that makes it easier to fall and stay asleep on subsequent nights.” After a few weeks of this, start pushing your bedtime up in 20-minute increments to see if you can maintain the gains.

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Constipation

Instead of: Laxatives
Try: Turning on the waterworks

Your colon moves. It twitches and tightens to keep things rolling down the line. But your colon can slow down or absorb too much liquid (for any number of reasons, including insufficient fiber in your diet, inactivity, dehydration, or certain meds), making waste linger and dry up. That’s constipation. Americans spend about $725 million a year on over-the-counter laxatives, according to the National Institute of Diabetes and Digestive and Kidney Diseases. Frequent users typically need to increase the dose over time because their bowels become dependent on the medicine. (Some laxatives create small bowel spasms to help things along.)

Pharma-Free RX: Eliminate the laxative habit by downing two full glasses of water before breakfast. Liquids add fluid to the colon and bulk to stools, making them softer and easier to pass. While you’re at it, eat a banana or an apple. “The bulk provided by their fiber stimulates the bowel to move in a rhythmic way—hence the phrase ‘bowel movement,’ ” says Dr. Abramson. “Why would you use something to irritate your bowel—which is what many laxatives do—when you can simply eat fruit instead?”

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Asthma and Allergies

Instead of: Daily medicines
Try: An air filter

Instead of trying to change the way your body responds to irritants—that’s how most asthma and allergy meds work—go after the irritants directly. Whole-house air filters and even portable units can significantly reduce the triggers that cause your wheezing, chest tightness, and coughing, says Ted Myatt, Sc.D., a senior scientist at the consulting firm Environmental Health and Engineering, near Boston. His 2008 study in Environmental Health found that high-efficiency in-duct air filters reduced cat allergens by up to 55 percent and fungal spores by up to 75 percent. Your doctor can tell you whether home filtering can minimize your need for an OTC or prescription drug.

Pharma-Free RX: A whole-house air filtration system has a big price tag—$900 to $1,200 for installation into existing ductwork. Or you can place a portable HEPA air filter in your bedroom, where you spend most of your time at home. Myatt’s study found that a portable unit like the $115 Hunter QuietFlo HEPA 30090 still does the job in a single-room scenario.

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Flu

Instead of: Antiviral meds
Try: Jacking up the humidity

Wage your flu battle at the hardware store, not the pharmacy. Your weapon of choice: a humidifier. “The airborne influenza virus survives longer in drier air,” Myatt says. His newest study in Environmental Health found that a humidifier in a bedroom produced significant reductions in flu-virus survival. Given the disputed effectiveness of the popular antiviral drug Tamiflu—a 2009 study was underwhelmed by it—this ounce of prevention has obvious appeal.

Pharma-Free RX: If the flu is going around, place a portable humidifier in your bedroom and set it for 50 percent humidity, Myatt says. Better-quality models come with microbe-fighting UV lights or silver in their filters. We like the Air-O-Swiss 7135 humidifier, at $170. Bonus: It’ll keep your skin from becoming itchy and scratchy as well.

 

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100 Ways to Protect Your Heart

With doctor’s offices busier than ever, you’re lucky if you get 20 minutes with your M.D. Which is why it’s not surprising that even when it comes to your most vital organ, the advice you receive can sound somewhat boilerplate: Exercise regularly, watch your diet, don’t smoke, and limit your drinking. But how can the average guy put those prescriptions into practice? And is there anything else he should be doing to protect his ticker?

We combed thousands of scientific studies and queried the nation’s top cardiologists to compile a list of the most important advice you’ll ever read: 100 tips, tricks, and techniques for protecting your heart. Make them part of your life, and you may just live long enough to see the United States pay its national debt, the Cubs win the World Series, and Madonna retire.

Grill a Steak

You may think it’s bad for your heart, but you’d be wrong. Beef contains immunity-boosting selenium as well as homocysteine-lowering B vitamins. And up to 50 percent of the fat is the heart-healthy monounsaturated variety.

Watch a Scary Movie

Anything that causes your heart to race—slasher flicks, a good book, even being in love—also makes your heart stronger, according to researchers at Beth Israel Deaconess Medical Center. Upsetting the rhythm once in a while is like hitting your heart’s reset button, which helps it keep on ticking.

Run Indoors on Hazy Days

Researchers in Finland found that exercising outside on hot, hazy days when air pollution is at its worst can cut the supply of oxygen in the blood, making it more likely to clot.

Tell Your Wife to Butt Out

Or you may leave her—in a hearse. Researchers in Greece found that individuals who were exposed to cigarette smoke for just 30 minutes three times a week had a 26 percent greater risk of developing heart disease than people who rarely encountered secondhand smoke.

Dive in the Pool

U.K. researchers found that men who burn just 50 calories a day in strenuous activities like swimming and hiking are 62 percent less likely to die of heart disease than men who burn nearly seven times as many calories—340 per day—during less active pursuits like walking and golfing.

Fight Cholesterol with Fat

A group of 17 Australian men with high cholesterol swapped macadamia nuts for 15 percent of the calories in their diets, and their total cholesterol dropped by between 3 and 5 percent, while their HDL (good) cholesterol rose by nearly 8 percent. The reason: Macadamias are the best natural source of monounsaturated fat.

Bike Away the Blues

Men who are suffering from depression are more than twice as likely to develop heart disease as guys who aren’t depressed. So c’mon, get happy. In a trial of 150 men and women, Duke researchers found that after just 3 months of treatment, antidepressants and exercise were equally effective at relieving almost all symptoms of depression.

Meditate 20 Minutes a Day

According to Thomas Jefferson University researchers, this daily downtime may reduce your anxiety and depression by more than 25 percent. And that’s important, since a University of Florida study found that patients with coronary artery disease who had the most mental stress were three times more likely to die during the period of the study than those with the least stress.

Buy a Punching Bag

A Harvard study found that men who express their anger have half the risk of heart disease compared with men who internalize it.

Take Aspirin

Researchers at the University of North Carolina found that regular aspirin consumption cut the risk of coronary heart disease by 28 percent in people who had never had a heart attack or stroke, but were at heightened risk. For maximum impact on your blood pressure, take a low dose just before bed.

Drink Cranberry Juice

University of Scranton scientists found that volunteers who drank three 8-ounce glasses a day for a month increased their HDL-cholesterol levels by 10 percent, enough to cut heart-disease risk by almost 40 percent. Buy 100 percent juice that’s at least 27 percent cranberry.

Rise and Dine

In a study of 3,900 people, Harvard researchers found that men who ate breakfast every day were 44 percent less likely to be overweight and 41 percent less likely to develop insulin resistance, both risk factors for heart disease.

Fortify with Folic Acid

A study published in the British Medical Journal found that people who consume the recommended amount each day have a 16 percent lower risk of heart disease than those whose diets are lacking in this B vitamin. Good sources of folic acid: asparagus, broccoli, and fortified cereal.

Take the Stairs

People who walked an extra 4,000 to 5,000 steps each day lowered their blood pressure by an average of 11 points, according to a small study at the University of Tennessee.

Order a Chef’s Salad

Leafy greens and egg yolks are both good sources of lutein, a phytochemical that carries heart-disease-fighting antioxidants to your cells and tissues.

Refill the Bowl

A study in the American Journal of Clinical Nutrition reports that two servings of whole-grain cereal (Cheerios count) a day can reduce a man’s risk of dying of heart disease by nearly 20 percent.

Drink More Tea

An American Heart Association study found that men who drank 2 cups of tea a day were 25 percent less likely to die of heart disease than guys who rarely touched the stuff. The reason: flavonoids in the tea, which not only improve blood vessels’ ability to relax, but also thin the blood, reducing clotting.

Measure BP After Exercise

Ask your doctor to measure your blood pressure after a cardiac stress test. “The numbers will be higher, but studies show they’ll also be a better indicator of your overall health,” says Kerry Stewart, M.D., of Johns Hopkins University.

Decaffeinate

Drinks that contain caffeine increase blood pressure by nearly 4 points, on top of speeding up your heart rate by an average of 2 beats per minute. It’s enough to push a borderline heart problem into the danger zone.

Join a Group

Any group. According to research from the University of Chicago, lonely people have a harder time dealing with stress and are at greater risk of heart disease than people with a wide circle of friends.

Choose Dark Chocolate

Cocoa contains flavonoids that thin the blood and keep it from clotting (like it does just before you clutch your chest and expire). And at least a third of the fat in chocolate is oleic acid, which is the same healthy, monounsaturated fat found in olive oil. Dove dark chocolate bars retain as many flavonoids as possible.

Trade the Salt for Mrs. Dash

A 20-year study in the Journal of the American Medical Association found that overweight men with the highest sodium intakes were 61 percent more likely to die of heart disease than those with lower intakes.

Have a Drink Every Other Day

A Boston study of 38,000 men found that men who drink alcohol three or four times a week have a 32 percent lower risk of heart attack than men who drink less than once a week. Moderate amounts of alcohol raise HDL cholesterol levels and keep the blood thin, reducing the threat of artery-clogging clots. Drinking more frequently is fine (up to the limit at which your friends—or the state police—gather and confront you), but won’t provide additional heart protection, the study’s authors report.

Touch Her

Ten minutes of skin-to-skin contact (hand-holding, hugs) with your mate can help keep your blood pressure and pulse from spiking during stressful times, according to University of North Carolina researchers.

Double the Tomato Sauce

The lycopene in tomatoes prevents the harmful buildup of cholesterol on artery walls. So double up the sauce on your pizza and pasta.

Get Your Daily B Vitamins

A study at the Cleveland Clinic found that men with diets low in B vitamins were more than twice as likely to develop heart disease as men with higher levels in their systems.

Go Fishing for Tuna

Omega-3 fats in tuna help strengthen heart muscle, lower blood pressure, and prevent clotting—as well as reduce levels of potentially deadly inflammation in the body. Plus, tuna’s high in protein. Research shows that consuming more protein may lower a man’s risk of heart disease by nearly 26 percent.

Add Ground Flaxseed to Your Food

It’s a natural source of omega-3s, for men who don’t like fish.

Fartlek!

“Losing as little as 5 to 10 percent of your body weight will reduce your visceral-fat stores by 25 to 40 percent,” says Jean-Pierre Despres, a professor of human nutrition at Laval University in Quebec City. A study in Medicine and Science in Sports and Exercise found that doing fartlek—alternating speeds throughout your run—helps you lose weight faster than moving at a steady pace.

Take Up Rowing

A study in the European Journal of Applied Physiology found that, compared with running, rowing uses more muscle and causes your heart to pump more blood through the body, resulting in greater overall gains in cardiovascular fitness.

Schedule a Flu Shot

A New England Journal of Medicine study found that people who’d been vaccinated against the flu were also 19 percent less likely to be hospitalized for heart disease than people who hadn’t gotten the shot.

Be a Sponge

Loma Linda University researchers found that drinking five or more 8-ounce glasses of water a day could help lower your risk of heart disease by up to 60 percent—exactly the same drop you get from stopping smoking, lowering your LDL (bad) cholesterol numbers, exercising, or losing a little weight.

Eat Grapefruit

One a day can reduce arterial narrowing by 46 percent, lower your bad-cholesterol level by more than 10 percent, and help drop your blood pressure by more than 5 points.

Order Garlic Bread

In addition to lowering cholesterol and helping to fight off infection, eating garlic may help limit damage to your heart after a heart attack or heart surgery. Researchers in India found that animals who were fed garlic regularly had more heart-protecting antioxidants in their blood than animals who weren’t.

Top Your Toast

Black currant jelly is a good source of quercetin—an antioxidant that Finnish researchers believe may improve heart health by preventing the buildup of the free radicals that can damage arterial walls and allow plaque to penetrate.

Scramble an Egg

They’re relatively low in saturated fat, and they’re packed with betaine, a compound that helps lower homocysteine levels in the blood by as much as 75 percent. Eggs are one of the few good food sources of betaine.

Take Chromium

According to new research from Harvard, men with low levels of chromium in their systems are significantly more likely to develop heart problems. You need between 200 and 400 micrograms of chromium per day–more than you’re likely to get from your regular diet. “Look for a supplement labeled chromium picolinate—it’s the most easily absorbed by the body,” says Gary Evans, Ph.D., a chromium expert.

Do More Crunches

A study of 8,000 Canadians found that individuals who could do the most situps in 1 minute were also the least likely to die over a period of 13 years. The reason? Strong abs equal more muscle and less belly fat, and the less abdominal fat you have, the lower your risk of heart disease becomes.

Don’t Double Dip

Heart patients who took ibuprofen along with their aspirin had a nearly 75 percent higher risk of premature death than those taking only aspirin, according to a study, conducted in Scotland, of more than 7,000 participants.

Pair Up

Married men are less likely to die of heart disease than bachelors. Toronto-based researchers studied 100 men and women with mild high blood pressure and found that after 3 years of marriage, the happily married men had healthier hearts than their unmarried brothers. Just choose your bride wisely, or your heart will be broken and sick.

They Really Are Good for Your Heart

Beans are a great source of homocysteine-lowering folate and cholesterol-lowering soluble fiber. Tulane University researchers found that people who ate four or more servings a week had a 22 percent lower risk of developing heart disease (and 75 percent fewer camping companions) than less-than-once-a-week bean eaters.

Order Take-Out

Lots of Chinese and Indian foods contain ginger or turmeric—spices packed with natural anti-inflammatories. “Anything that helps keep levels of inflammation low is good for your heart,” says Andrew Weil, M.D., author of Eating Well for Optimum Health.

Wash Your Hands

German researchers followed 570 people for an average of 3 years and found that those with the most antibodies (from fighting off infections) in their systems also had the most significant clogging in the arteries of their hearts, necks, and legs. Use liquid soap. Germs can live on bars.

Read a Good Book

Swiss researchers found that men who recited poetry for half an hour a day lowered their heart rates significantly, reducing their stress levels and possibly their heart-disease risk. You don’t need to go all Emily Dickinson; just try reading aloud to your wife or kids instead. Or to yourself. (But not on the subway.)

Swap Honey for Sugar

Researchers at the University of Illinois found that honey has powerful antioxidant qualities that help combat cardiovascular disease, while sugar consumption can lower your levels of HDL cholesterol, potentially increasing your risk of heart-related disorders.

Smile

Researchers at Harvard kept tabs on 1,300 healthy men for 10 years. At the end of the study, they found that individuals with the most positive attitudes at the start of the trial were half as likely to have experienced heart problems as men with more negative attitudes.

Finish Your Degree

California researchers found that women with 4-year or advanced degrees have a lower risk of heart disease than those who are less educated. The benefit comes from moving up the earnings ladder.

Play Hard

Any regular vigorous physical activity reduces your risk of cardiovascular disease, even if performed for only 5 to 10 minutes at a time, says John Yarnell, Ph.D., of Queen’s University of Belfast, who authored a study on the subject.

Pee in the Bushes

After studying 40 people with heart disease, researchers at Taiwan University in China found that the stress of having a full bladder increases heart rate by an average of 9 beats per minute and constricts the flow of blood by 19 percent. Either could be enough to trigger a heart attack, says study author Tsai Chang-Her, M.D.

Use the Rotisserie

Foods cooked at high temperatures produce blood compounds called advanced glycation end products, which researchers at Mount Sinai Hospital say reduce cell elasticity and increase heart-disease risk. Three fixes: Steam your vegetables, add marinade to your meat before grilling to keep it moist, and cook foods longer at lower temperatures.

Buy a Dog

All that love (“You’re a good boy, yes you are!”) and aggravation (“Bad dog! No eat Daddy’s crab dip!”) makes your heart more adaptable and better able to deal with the stress that can lead to heart disease.

Bundle Up

In a study of half a million people, doctors at Lille University in France found that cold spells that decrease the temperature by more than 18 °F from one day to the next can increase heart-attack risk by as much as 13 percent.

Don’t Let Your Tank Hit Empty

A study in the British Medical Journal found that people who eat six or more small meals a day have 5 percent lower cholesterol levels than those who eat one or two large meals. That’s enough to shrink your risk of heart disease by 10 to 20 percent.

Build an Iron Heart

Harvard researchers found that lifting weights 30 minutes a week is enough to reduce your risk of heart disease by 23 percent.

Stop at 2 Cups

Dutch researchers found that people who drank roughly 4 cups of coffee a day had 11 percent higher levels of heart-damaging homocysteine in their blood than non-coffee drinkers.

Check for Carbon Monoxide

Almost all large household appliances, including furnaces, water heaters, washers, dryers, and fireplaces, can leak carbon monoxide into your home. Large levels of the gas can kill you in hours, but long-term exposure to tiny amounts can be just as lethal, promoting the formation of blood clots and increasing the risk of heart disease. So make sure vents are clear and appliances are properly ventilated, and install a carbon monoxide detector near your bedroom.

Rinse, Brush

Rinse your mouth with Cool Mint Listerine and brush with Colgate Total toothpaste. They’ll reduce oral bacteria, which can decrease your risk of a heart attack by 200 to 300 percent, according to University of Buffalo researchers.

Snack on Nuts

Harvard researchers found that men who replaced 127 calories of carbohydrates—that’s about 14 Baked Lays potato chips—with 1 ounce of nuts decreased their risk of heart disease by 30 percent.

Knock Off Before Nightline

A 10-year study of 70,000 women found that those who get 5 or fewer hours of sleep on a regular basis have a nearly 40 percent greater risk of heart disease than those who sleep a full 8 hours. One possible reason: Research shows that people who are exhausted have higher levels of fibrinogen, a blood-clotting protein that can drastically reduce bloodflow to the heart and brain.

You Don’t Want Fries with That

In a study published in the New England Journal of Medicine, the exercise and nutritional habits of 80,000 women were recorded for 14 years. The researchers found that the most important correlate of heart disease was the women’s dietary intake of foods containing trans fatty acids, mutated forms of fat that lower HDL and increase LDL (bad) cholesterol. Some of the worst offenders are french fries.

Have More Sex

You might think all that grunting and sweating would increase your risk of a stroke, but University of Bristol researchers say the opposite is actually true. Not only are men who have sex at least twice a week less likely to have a stroke than men who have sex less often, but all that steamy exercise may also help reduce their heart-disease risk by up to a third, compared with guys who aren’t getting any.

Take Monday Off

The reduction in stress from missing a few days of work shrinks heart-attack and stroke risk by nearly 30 percent, according to a new study conducted at the State University of New York.

Eat Oatmeal Cookies

In a University of Connecticut study, men with high cholesterol who ate oat-bran cookies daily for 8 weeks dropped their levels of LDL cholesterol by more than 20 percent.

Pull It

By the age of 20, up to 65 percent of men have at least one misaligned wisdom tooth that will never come in properly. Leave the tooth alone and bacteria can collect around it in a pocket, increasing your risk of all kinds of infections, including periodontal disease—which has been linked to heart disease.

Toss Your Salad with Olive Oil

Men whose diets include as much as 2 ounces of olive oil a day have an 82 percent lower risk of having a fatal first heart attack than men who consume little or none. Olive oil is rich in monounsaturated fats—known to hinder the oxidation of LDL cholesterol into its artery-clogging form.

Get Your BP Under 120/80

If your blood pressure is high (more than 140/90), knocking 20 points off the top number (systolic BP, the pressure when your heart is contracting) and 10 points off the bottom number (diastolic BP, the pressure when your heart is between beats) can cut your risk of dying of heart disease in half.

Feast on Potassium

Slice a banana on your cereal, then bake a sweet potato or cook up some spinach for dinner. All are loaded with potassium. Studies show that not getting your daily 3,500 milligrams of potassium can set you up for high blood pressure. Other good sources of potassium include raisins, tomatoes, and papayas.

Have a Fiber Appetizer

Take a fiber supplement—Metamucil, for instance—15 minutes before each meal. It’ll help slow the digestion of highly processed starches and sweets. Diets high in foods that quickly raise your blood sugar may increase heart-disease risk.

Trim Your BMI

Even if you work out and are reasonably fit, researchers at Boston University found that having a body-mass index over 25 can increase your risk of heart disease by as much as 26 percent.

Pick French Wine Over German

According to research in the Journal of the American College of Cardiology, French red wine has up to four times more artery-protecting enzymes than German reds.

Know What’s in Your Arteries

Results of a highly sensitive C-reactive protein blood test, together with your cholesterol numbers, can help give doctors a more accurate picture of your heart-disease risk. And an apo B measurement may be a more reliable indicator of heart disease than LDL cholesterol, according to a recent review of studies comparing the two.

Move to the Sticks

Or sleep with earplugs. German researchers found that people who endured nighttime sound levels that averaged higher than 55 decibels—about the volume of a washing machine or a coffee percolator—were twice as likely to be treated for high blood pressure as those who slept with sound levels under 50 decibels.

Climb

Yale researchers found that men with insulin resistance—a risk factor for diabetes and heart disease—who exercised on a stairclimber for 45 minutes 4 days a week improved their sensitivity to insulin by 43 percent in 6 weeks.

Have a Mac(intosh) Attack

Men who frequently eat apples have a 20 percent lower risk of developing heart disease than men who eat apples less often.

Go Fish

The American Heart Association recommends eating fish at least twice a week. If that’s not on your meal plan, try a fish-oil supplement instead. Besides lowering blood pressure and clearing plaque from the arteries, 1 to 2 grams of fish oil a day improves bloodflow and helps maintain a regular heartbeat. Three months’ supply of Coromega—think melted Creamsicle—costs about $30 at iherb.com.

Push Yourself

Harvard researchers found that men who perceived themselves to be working out vigorously were 28 percent less likely to develop heart disease than guys who felt they were slacking. An intense run should be at 75 to 85 percent of your maximum heart rate. (Calculate your MHR by subtracting your age from 220.)

Switch Your Spread

Buy trans fat-free margarine, such as Smart Balance Buttery Spread. Researchers in Norway found that, compared with butter, no-trans margarine lowered LDL cholesterol by 11 percent.

Slice Your Risk

Sure, whole-wheat bread contains cholesterol-lowering fiber, but it’s also packed with nutrients that will help keep your blood free of other deadly debris.

Take the Concord

University of California researchers found that compounds in Concord grapes help slow the formation of artery-clogging LDL cholesterol. The grapes also lower blood pressure by an average of 6 points if you drink just 12 ounces of their juice a day.

Close the Car Windows

Harvard researchers monitored the strength of 40 middle-aged men’s hearts and then tracked the men’s exposure to airborne pollution. “The more particles the men inhaled, the harder it was for their hearts to adjust to different types of activity,” says David C. Christiani, M.D., the study author.

Add E to Aspirin

Researchers at the University of Pennsylvania found that a combination of the antioxidant (shoot for 800 international units) and blood-thinner helped reduce levels of plaque in clogged arteries by more than 80 percent.

Beat the Heat with a Handful of Grapes

University of Connecticut researchers recently discovered that fresh grapes provide cholesterol-lowering, artery-clearing protection similar to that you get from drinking concentrated grape juice or wine.

Ditch the Fad Diet

University of Michigan researchers found that people whose weight fluctuated wildly—as it tends to do when you adopt the whack-job-diet-of-the-month—had weaker hearts and worse bloodflow than people who lost weight more slowly but kept it off for good.

Make Friends at Work

Researchers at St. Johns University studied 70 New York City traffic cops and found that men with the most work friends also had the lowest heart rates and healthiest blood-pressure levels, even during times of stress.

Cheaters Never Prosper

Casual extramarital sex increases your risk of a fatal heart attack. Doctors at London’s St. Thomas’s Hospital found that 75 percent of cases of sudden death during sex involved a two-timing spouse—and the death risk was greatest in men who took up with much younger women. The docs found hardly any risk of heart attack in long-term relationships.

Use the Free Blood-Pressure Test (Wisely)

Most of the free blood-pressure-monitoring machines found in pharmacies aren’t 100 percent accurate. According to a Canadian study, the machines can be off by an average of 8 points systolic and 4 points diastolic per reading. Check your BP three times, then average the readings.

Eat Fresh Berries

Strawberries, raspberries, and blueberries are all loaded with salicylic acid—the same heart-disease fighter found in aspirin.

Tune Out Stress

Blood pressure surges in the morning. But listening to music instead of Howard Stern can help control it, reducing your chances of a morning coronary.

Root for the (Grrrr) Yankees

A study on World Cup Soccer found heart-attack rates fell among locals when the home team won. Experts believe that the euphoria of a win, plus stress reduction from leisure pursuits, may help keep heart problems at bay.

Stop Snoring

Half of all people with sleep apnea—a condition that occurs when people quit breathing for up to a minute at a time while sleeping—also have high blood pressure, caused by unusually high levels of the hormone aldosterone. Beat the apnea and the BP drops, too. Your doctor can prescribe a SleepStrip, an at-home sleep-apnea test.

Swallow Phytosterols or Phytostanols

Both substances—derived from pine trees and soy–lower bad cholesterol levels by an average of 10 to 15 percent. Besides being available in supplements, the compounds are in cholesterol-lowering spreads like Benecol and Take Control.

Buy Calcium-Fortified OJ

Increasing the calcium in your diet can lower your blood pressure. You’ll derive a benefit from the vitamin C as well. According to research from England, people with the most vitamin C in their bloodstreams are 40 percent less likely to die of heart disease.

Snack on Pumpkin Seeds

One ounce of seeds contains more than a third of your recommended intake of magnesium. According to Mildred Seeling, M.D., author of The Magnesium Factor, magnesium deficiencies have been linked to most risk factors for heart disease, including high blood pressure, elevated cholesterol levels, and the increased buildup of plaque in the arteries.

Get Pricked

Acupuncture appears to trigger the endorphins that help the heart relax and fight off stress, researchers say.

Change Your Oil

Researchers in India found that men who replaced the corn and vegetable oils in their kitchens with sesame-seed oil lowered their blood pressure by more than 30 points in just 60 days, without making any other changes in their diets.

Rub

Massage helps relieve stress and reduce levels of inflammation-triggering chemicals in the skin, says Maria Hernandez-Reif, Ph.D., of the Touch Research Institute at the University of Miami.

Pick the Can

The Journal of Agricultural and Food Chemistry found that many canned vegetables contain up to 40 percent higher levels of heart-disease-fighting antioxidants than fresh vegetables do.

Have the Red Licorice

A compound in licorice root has been shown to spike blood pressure—especially in men who eat a lot of black licorice. Fruit-flavored licorice, however, doesn’t contain the compound.

Be a Part-Time Vegetarian

Researchers in Toronto found that men who added a couple of servings of vegetarian fare such as whole grains, nuts, beans, and tofu to their diets each day for a month lowered their LDL cholesterol by nearly 30 percent.

100 Ways to Protect Your Heart Read More »

Dangerous Prescription Drugs: Pain Killers

What’s destroying the young men of southern Ohio? Their death march often begins with an injury, and ends with a drug cocktail meant only to stop pain and give peace. But it ends life instead. So how do we save the men at risk? That is, how can we save ourselves?

By Melody Petersen

On the night after his 29th birthday, Brett Lute went out drinking with friends. A big man who had worked as a carpenter, Brett was trying to pull his life back together. He had just moved out of his girlfriend’s house after the two quarreled bitterly about their future. He was the father of two young children and he had no job. Times were tough in Portsmouth, Ohio. Yet he had plans. He had told his family that he wanted to enroll at the local university.

Brett had hugged his mother before he left that July night. She urged him to be careful. “I’m going to party just one more time,” he told her.

After a night of drinking, he arrived at his sister Lynnsi’s apartment. Morning had already dawned.

Brett planned to sleep and later to play with his two nieces. Five-year-old Marilyn and 3-year-old Emma loved their uncle. Brett would toss them into the air as they shrieked with delight. Marilyn said no one could throw her higher.

Before he went to sleep, Brett took half of a 40-milligram tablet of a new narcotic pain pill called Opana. The drug’s active ingredient, oxymorphone, was used mostly in hospitals by injection until its manufacturer, Endo Pharmaceuticals, began offering it in tablet form in 2006.

Opana, even when taken as prescribed, has such high potential for abuse and dependence that the Drug Enforcement Administration puts it in the same category as cocaine. But that hasn’t stopped Endo from promoting the drug directly to consumers through its website. “Hello, my name is Bill and I am a 40 year old construction worker who developed low back pain,” it says next to a photo of a heavyset man in jeans and work boots. “Are you like Bill? Talk to your doctor…”

The same promotional website warns patients not to drink alcohol while taking Opana because doing so can result in a fatal overdose. This is not an idle warning: In the first 6 months of 2010, medical examiners in Florida found, oxymorphone caused the deaths of 52 people.

Lynnsi let Brett sleep. But as the afternoon turned into night, she went to check on her brother. She entered the room and nudged him; he didn’t move. “He felt a little cold,” Lynnsi remembers. She decided to let him sleep some more. “I covered him up and left the window open.”

An hour later, she went back into the bedroom. She tried to roll Brett over.

“My girls were playing in the front room,” she says. “They heard me scream.”

A few days later, a woman called from the morgue: The autopsy revealed that the cause of death was an accidental drug overdose. Brett had died in the morning, tests showed, soon after going to sleep. Combined with alcohol, the 20 milligrams of Opana had been enough to kill him.

“He was a good father with a big heart,” says Lynnsi. “Emma says, ‘Uncle Brett flew away.’ ”

She pauses. “A lot of people around here have died that way.”

America has a new drug problem. It’s being facilitated by white-coated pharmacists in neighborhood drugstores, and delivered by letter carriers in convenient mail-order envelopes. Sometimes drugs are pushed across counters in cash-only pain clinics, or passed among addicts who sell part of their stashes to buy more drugs. Whatever the delivery method, the fatal overdoses that result have increased by almost fivefold since 1990. Most of the increase is due to prescription medications. In 18 states, the number of deaths caused by drugs now exceeds the number of motor-vehicle deaths.

The majority of those victims are men.

Heath Ledger was one, and the collection of drug bottles found in his apartment are evidence of what any one of us could be up against if life circumstances conspired against us. Mix anxiety, sleeplessness, and pain, add a desperate search for relief, and you might suffer the ultimate side effect: death, in pill form. Tallies of death certificates reveal that men, especially middle-aged men, make up roughly two-thirds of accidental drug overdose deaths. But few men realize that just about anyone taking one or more of a host of medications is at risk.

Why do men have twice the risk of women of dying from prescription drugs?

The story of Ryan Dickerson, a hardworking 22-year-old from northern Kentucky, offers some clues. Ryan died of an overdose of oxycodone on a late June night in 2009. His roommate found his body in the bathroom.

The death shocked his family. A quiet giant at 6-foot-4, Ryan had never been in trouble. He went to church. He was the kind of guy who would hug his aunt as soon as he saw her. His family didn’t even know he had begun taking oxycodone and then abusing it just weeks before he died.

Ryan had injured his ankle, according to his father, Rick, and a doctor had given him a prescription for the narcotic painkiller Vicodin. Ryan then sought more painkillers, either from a doctor or a friend, or both. His father believes Ryan swiftly became dependent on the drugs, in part because he didn’t want to miss a day of work at his new job, where he installed heating and air-conditioning systems. He didn’t know how dangerous the drug was, his father says. “He went a little too far.”

Ryan gambled by abusing the painkiller, and paid for it with his life.

“Unfortunately, this behavior is just in the character of men,” says Jennifer Sabel, Ph.D., an epidemiologist with the state of Washington’s injury and violence prevention program. “They tend to be risk takers.”

The number of overdose deaths from prescription pain drugs has skyrocketed in Washington, just as it has across the United States. Based on evidence from death certificates in the state, Sabel says, men are more likely than women to combine a pain medication with an illicit drug such as cocaine—a sign of their willingness to experiment.

Leonard Paulozzi, M.D., M.P.H., an epidemiologist at the Centers for Disease Control and Prevention, has spent years analyzing deaths from overdoses of prescription medications. In an interview, he pointed out that men are more likely to die in accidents of all kinds, from car crashes to drownings to firearms. Many men who die due to prescription drugs, he says, were using them in a nonmedical way or to get high. Men may just be more likely to engage in what Dr. Paulozzi calls “socially deviant behavior,” like injecting prescription drugs.

A study of Maine residents published in the American Journal of Managed Care found that while women were slightly more likely to obtain prescriptions for opioid painkillers like oxycodone or hydrocodone, men were more likely to abuse these drugs. (“Opioid” refers to all opium-like drugs, which include prescription narcotics as well as heroin.) And in Massachusetts, medical records from recent years show that men made up more than 60 percent of people discharged from hospitals or emergency rooms for opioid abuse, dependence, or poisoning.

Medical examiners say the highest death rates were among 35- to 54-year-old men. Terry Johnson, D.O., the former coroner in Scioto County, Ohio—where Portsmouth is located, and where accidental overdoses are up 360 percent since 1999—explains that many of the middle-aged men who died had medical conditions that made them more susceptible to a drug’s toxic effects. They were longtime smokers, he says, and had heart and lung problems. It is also clear that researchers can be too quick to blame those men for their own deaths. In fact, a multitude of outside forces are involved.

David P. Phillips, Ph.D., a professor of sociology at the University of California at San Diego, analyzed all death certificates filed in the United States between 1983 and 2004. He noted that in many ways the world had become a safer place. Over two decades, deaths due to traffic accidents, drownings, fires, and firearms had all decreased. But the rate of deaths from prescription and over-the- counter drugs was “not only increasing steeply, but at an accelerating rate,” he wrote in the study, which was published in 2008.

By 2004, prescription and over-the-counter drugs were responsible for far more years of lost potential life than all accidents from falls, firearms, drownings, fires, and nonmedication poisonings combined.

Phillips calls these deaths “fatal medication errors,” while other researchers often refer to them as accidental overdoses, which implies that the patient mistakenly took too much of the drug. Phillips said it is impossible to know from the information on a death certificate who is to blame for the death. Some blame, he says, might lie with the doctor, the nurse, or the pharmacist. “Someone is at fault,” he says, “but it’s unclear who.”

It’s more obvious who the victims are. For men, the rate of fatal medication errors rose nearly 400 percent in the two decades Phillips studied. And according to his analysis, the sharpest rise—more than 3,000 percent—was among people who died at home after mixing medications with alcohol and/or street drugs. These drug samplers are far beyond the help of a label warning.

Phillips says that since the 1980s, the manner in which drugs are being dispensed has shifted significantly. Doctors once rarely prescribed dangerous medicines like narcotic painkillers outside of a hospital setting, he explains, but they now routinely prescribe one or more of these drugs. “Maybe they shouldn’t be sending patients home unsupervised with these powerful medicines.”

Brett Lute’s hometown of Portsmouth, an economically struggling industrial city built on the banks of the Ohio River, provides a window into what is happening in communities across the country. The drug-death trend is in hyperdrive. Scioto County’s fatality rate from opioid pain drugs is twice the state average and rising. Residents open the Portsmouth Daily Times straight to page 2, where the obituaries are printed next to the daily Bible verse. They say too many of the deaths seem to be young adults, who are dying in their 20s, 30s, and 40s. The paper doesn’t list causes of death; it says simply that many passed away at home.

Dr. Johnson, who was the coroner in Scioto County as drug overdoses spiked, blames a mix of prescription drugs for the deaths. At the top of the list are painkillers like oxycodone, the generic name for a drug also sold under brand names such as OxyContin. Many of the dead were also taking benzodiazepines, a class of depressants that includes Xanax, Valium, and Klonopin. Other medicines involved in the deaths are muscle relaxants, sleeping pills, and antidepressants. Another fatal combination: mixing alcohol with medications.

The deaths have horrified local residents. They say the lax prescribing practices of county doctors are transforming their community—hurting its economy, destroying families, and filling jails. They say certain doctors have become white-coated pill peddlers, handing out prescriptions and pocketing profits with little thought to consequences for their patients.

“This is like legal drug dealing,” says Andy Albrecht, 32, who became addicted to oxycodone and then recovered; he now works as a drug counselor in Portsmouth. “The primary reason doctors are operating like this is greed.”

In January 2010, R. Aaron Adams, D.O., the Scioto County health commissioner, took the unprecedented step of declaring a public-health emergency. Dr. Adams explains to me that this is the same move he would have made if a tornado had destroyed a quarter of the city. But this public-health emergency was caused not by a natural disaster or a disease pandemic but by the healthcare system—the same system that Dr. Adams, who is also a practicing family physician, is part of.

He points to a study by state officials that found that doctors in southern Ohio were writing far more prescriptions for painkillers than physicians in similar-size counties in the northwestern part of the state. And those higher rates of prescriptions, the researchers found, corresponded directly with sharply higher death rates.

“I’ve grown up here and I’ve watched this thing evolve,” says Dr. Adams, looking over his reading glasses as we sit in his medical office discussing the prescription problem. “The numbers don’t lie. We’re dispensing too many of these drugs.”

Written reports from Porter Township’s emergency squad first raised fears in Bob Walton Jr., an elected trustee.

Walton had moved back to his hometown of Wheelersburg, Ohio, after living and working near Cincinnati as a sales representative for the drugmaker GlaxoSmithKline. He and his wife wanted to raise their two young boys in a quieter place like Scioto County, where almost everyone knows everyone else and watches out for one another.

Walton had been elected to the board of trustees at age 38; he monitored the budget, which included data on how many runs the ambulance squad made. After a year on the job, he noticed that the numerical code for “respiratory distress” started appearing on many of the daily reports.

Walton learned that many of the victims—people in their 20s and 30s—had taken a cocktail of prescription drugs: often a painkiller, a benzodiazepine like Xanax, and a sleeping pill. These medicines have a similar effect on the body: They depress the central nervous system and slow breathing. Taking more than one enhances that effect, as does adding alcohol.

“Respiratory distress,” says Walton. “That’s how this cocktail kills.”

Walton also noticed that sheriff deputies were reporting more break-ins and robberies. One or two break-ins at a time had increased to eight or more, Walton says. Law-enforcement officials were blaming the increase on the rising number of local residents who had become addicted to their medications and were stealing cash to buy more.

The escalating crime rate and ambulance runs, Walton says, corresponded with the opening of several new medical clinics in the area that specialized in treating pain. “We’re in a county of 80,000 people and we have nine pain clinics,” he says. “We’re not in that much pain.”

Many of these clinics accept only cash. No private insurance. No Medicare. No Medicaid, the health program for the poor. A visit costs $200 or more. Some clinics even sell and dispense the drugs that their own physicians scribble on their prescription pads, significantly boosting clinic income. These in-house pharmacies create a troublesome conflict of interest for even the most ethical of doctors. The more prescriptions they write, the more money they and their clinics make.

All of this is legal in Ohio.

Once a patient becomes addicted to opioids, the health-care bills spiral upward. A study in the Journal of Managed Care Pharmacy estimates that the medical expenses of a person who is abusing opioids are eight times those of a non-addict. Perhaps this is why the medical industry is booming in Scioto County even as other businesses die.

Downtown, the big department stores that once attracted thousands of shoppers are vacant. The green street signs are so faded that I’m sometimes left wondering where I am. In a neighborhood near downtown, paint peels from some of the wood-frame houses. I see couches on front porches and residents sitting on them in the middle of the day.

Yet several pharmacies downtown, including a new CVS, are busy. Staker’s Drugs and the Kroger supermarket, with its in-house pharmacy, are right next door to each other. As I follow a Baxter pharmaceutical supply truck on 11th Street, I can’t help but wonder how much money the health-care industry is making from this one sparsely populated county.

In fact, the easy availability of prescription pills has created an illegal subeconomy here. Several people tell me that the going price on the street for one 80-milligram tablet of OxyContin is $80, or $1 per milligram. It’s well known in Portsmouth that some residents who have become addicted are selling half their pills to pay for more. Inside the Kroger, I walk past the Starbucks counter and checkout stands to the pharmacy. Out front is a 3 1/2-foot sign featuring a photo of a middle-aged woman who is clearly stressed. Her to-do list is written on little notes that are stuck to her cheeks and forehead. “Take dog to vet,” says one. “3:00 meeting,” says another. Underneath her photo is the tagline, “You may have good reasons for not taking your medication. There are better reasons why you should.” In smaller type is the name Novartis, a drug company that has placed the placard here to remind people to stay compliant with their pharmaceutical regimens.

When experts at Ohio’s department of health, in Columbus, searched for the causes of what they call the state’s “unprecedented” rise in drug deaths, they found contributing factors other than the illegitimate pain clinics that have set up shop in places like Portsmouth.

In public talks, Christy Beeghly, M.P.H., the administrator of the state’s injury-prevention program, and her colleagues have attributed the death epidemic in part to the pharmaceutical industry’s aggressive promotion of its drugs. “You can’t turn on the television these days without bumping into a prescription-drug commercial,” Beeghly tells me. “Pharmaceutical companies have figured out that it’s very effective to market directly to the public.”

The ads seem to be working. In a 2007 survey by Consumer Reports magazine, 67 percent of primary-care physicians conceded they sometimes gave patients prescriptions for drugs they saw advertised on TV. Beeghly points out that most of the overdose deaths were patients taking multiple medications. A CDC survey found that during one-third of patient visits, doctors prescribe three or more medications. “Sometimes physicians may not even know all the drugs a patient is taking,” she says.

Beeghly also thinks doctors who prescribe painkillers could do a better job giving patients an exit strategy. After some time, patients taking a narcotic pain medicine will begin to develop a tolerance. When they abruptly stop taking the drug, they experience physical symptoms, such as nausea and sweating. In the worst cases, the patients’ pain can worsen and they’ll feel like they’ve been hit with a severe case of the flu. Beeghly says some doctors aren’t helping to wean their patients off the drug in a safe way. “They’re left to deal with it on their own.”

All this leads to one question: Who, exactly, is teaching physicians about these drugs? Answer: the drug industry. Not only do pharmaceutical companies send legions of sales representatives to physicians’ offices, but they also pay for at least 50 percent of the continuing medical-education classes doctors need in order to maintain their licenses. It doesn’t appear that patients are benefiting much from their doctors’ extra class work. In an FDA survey, 63 percent of patients reported that their doctors did not tell them about the dangers of the medicines they were prescribed.

But the coroners, scientists, and others who have studied the rising number of prescription-drug deaths raise the same point again and again: They blame the dead patients for misusing or abusing the drugs their doctors prescribed. Of course, it’s easy to think the worst of a now-dead patient, to dismiss him (or her) as “just another addict.” But if doctors never warned that patient that the drug could be addictive, that the drug could take control of and change his personality, that he might quickly feel as if he could not function or even live without the drug, then whose fault is his death?

“These are decent people,” says Frank Thompson, a retired high school English teacher who has decided to call attention to the county’s prescription death epidemic by starting a Facebook page; it has attracted more than 3,700 people. “Many of these kids who died are coming from rich families. They’re athletic kids, scholastic kids.

“It’s the drug, man. It’s the all-consuming drug that is tearing them apart.”

The signs taped to the door of Portsmouth Medical Solutions, a clinic on 11th Street, are not what you would expect to find when you visit a physician’s office.
EFFECTIVE IMEDIATLY
If you are a patient here, you are only to have one person with you.
They are to stay in the vehicle.
If these rules are not followed you will not be seen…
No exceptions! Please READ!!
Sorry NO Children
Notice: No Guns
There is an “open” sign in the window, but a woman inside says no one is available to talk to me. A few weeks before my visit to Portsmouth, federal agents had raided this pain clinic, surrounding it with yellow caution tape, questioning employees, and carrying out boxes of records.

That day, the DEA and FBI agents also raided a nearby clinic, Southern Ohio Complete Pain Management, at 1219 Findlay Street. Lisa Roberts, R.N., a nurse working for the Portsmouth health department, says she rushed over to the clinic to see the raid in progress. She and dozens of other residents stood across the street and cheered. Others drove by in their cars, honking as they passed. Roberts says people hoped law enforcement officials had finally gathered enough evidence to close the clinics. But the next day, both clinics were open once again for business.

Residents first noticed pain clinics opening in the county in the late 1990s, not long after Ohio legislators passed a new law. The measure states that doctors can’t be prosecuted for prescribing painkillers as long as they examine the patient and document that the patient has intractable pain and needs the medication. Patient advocates had lobbied to pass the law in Ohio as well as similar versions in dozens of other states. The advocates complained that many doctors were undertreating pain because they feared they might attract attention from the DEA if they wrote prescriptions for federally controlled narcotics.

But these laws had other supporters, who largely kept quiet behind the scenes even though they were the ones supplying most of the lobbying funds. The painkiller manufacturers, including Purdue Pharma, maker of OxyContin, paid millions of dollars to support campaigns for those patient advocates. Many drug companies continue to fund the efforts of these groups today.

No doubt many of the advocates involved never knew they were part of one of the most successful prescription-drug promotion campaigns in U.S. history. After these laws were passed, sales of opiate painkillers exploded. According to the DEA, 37 million grams of oxycodone were sold in the United States in 2006—an eightfold increase from its 1997 sales of just under 4.5 million grams.

But now the science seems to be running contrary to the sales figures. Researchers have discovered that these drugs don’t always work well to treat chronic pain, like lower-back pain, and with long-term use they can actually make pain worse. Some patients actually become more sensitive to pain.

In one study, researchers at Stanford University school of medicine tested six patients’ sensitivity to pain before the patients began taking morphine for chronic lower-back pain, and then again after they had been taking the drug for a month. They found that all the patients became more intolerant of pain while taking the morphine.

As patients become more sensitive to pain, they ask for ever higher doses of the drug, potentially touching off a cycle without end.

“This is a very real phenomenon that is seen particularly with very high opioid dosing,” said Jane C. Ballantyne, M.D., a professor of anesthesiology and critical care at the hospital of the University of Pennsylvania.

So while researchers debate whether or not patients are benefiting from the new laws, the consequences to society—as seen in Scioto County and other places across the country—are clear.

“In essence, what we’ve done,” says Beeghly, of Ohio’s health department, “is expose a much larger proportion of the population to heroin.”

Dangerous Prescription Drugs: Pain Killers Read More »

The Truth about Prescription Drugs

by Lara Rosenbaum

How much do you think the prescription drugs you take help you? Chances are, you’re giving them too much credit. Most people assume medications work better than they do—and worse, the average person isn’t aware of a drug’s limited benefits—New Hampshire researchers recently found.

According to the study, 39 percent of adults surveyed believed FDA-approved drugs to be “extremely effective,” and 25 percent believed the FDA only approves drugs without side effects. Newsflash: Neither is true.

“Most people don’t realize that to garner FDA approval, a drug company only has to show the medication is better than nothing and the benefit outweighs harm,” says study co-author, Steven Woloshin, M.D., Professor of Medicine, Dartmouth Institute for Health Policy and Clinical Practice. “The initial studies are also often conducted over a short period of time—usually 6 months.”

Take, for example, the sleep aid Lunesta. While it’s been proven to help people fall asleep faster than if they’d taken a placebo, it only helped folks snooze 15 minutes faster, Dr. Woloshin says. Yep. And those who took the drug experienced side effects, like feeling drowsier the next day.

Dr. Woloshin has been working to get new “fact boxes” approved by the FDA, which feature clear, diagnosis-specific information on a drug’s benefits and risks so that you can be more informed. Until that happens, it’s up to you to talk with your doc, says Michael Steinman, M.D., associate professor of medicine at the San Francisco VA Medical Center. He suggests these steps to help you choose wisely:

  • DIY research. Dr. Steinman suggests using MedlinePlus, a service provided by the U.S. National Library of Medicine. Browse by drug to learn the side effects, dosage instructions, and drug interactions.
  • Know your needs. Some drugs treat a surrogate outcome, like high blood pressure. “If possible, choose one which has been shown to prevent an actual outcome, like a heart attack, stroke, or even death,” Dr. Steinman says.
  • Older drugs can be safer. “It can take 3 to 5 years for serious side effects to show up (and for a medication to be pulled), and sometimes even 7,” Dr. Steinman explains. “Ask how long the drug has been on the market.”
  • Remind your doctor what you’re taking. Says Dr. Steinman, “If you experience any negative health changes while taking medication, remind your doctor of your prescription. Sometimes doctors diagnose a new illness rather than see it as a side effect.”

The Truth about Prescription Drugs Read More »