We’ve all heard the claims that green tea is great for our health.

A recent study looks at the potential link between green tea and oral cancer. Here’s a press release from the American Association for Cancer Research:

Although scientists are reluctant to officially endorse green tea as a cancer prevention method, evidence continues to grow about its protective effects, including results of a new study published in Cancer Prevention Research, a journal of the American Association for Cancer Research, which suggests some reduction in oral cancer.

Dr. Vassiliki Papadimitrakopoulo, professor of medicine in the Department of Thoracic/Head and Neck Medical Oncology at the University of Texas M. D. Anderson Cancer Center, and colleagues tested green tea extract taken orally for three months at three doses among 41 patients: 500 mg/m2, 750 mg/m2 or 1,000 mg/m2.

The researchers assessed clinical response in oral pre-malignant lesions and found 58.8 percent of patients at the highest doses displayed clinical response, compared with 18.2 percent among those taking placebo. They also observed a trend toward improved histology, and a trend toward improvement in a handful of biomarkers that may be important in predicting cancer development.

Patients were followed for 27.5 months and at the end of the study period, 15 developed oral cancer. Although there was no difference in oral cancer development overall between those who took green tea and those who did not, patients who presented with mild to moderate dysplasia had a longer time to develop oral cancer if they took green tea extract.

Although encouraged by the results, Papadimitrakopoulo cautioned against any recommendations that green tea could definitely prevent cancer.

“This is a phase II study with a very limited number of patients who took what would be the equivalent of drinking eight to 10 cups of green tea every single day,” said Papadimitrakopoulo. “We cannot with certainty claim prevention benefits from a trial this size.”

Dr. Dong Shin, professor of hematology and medical oncology and Blomeyer Endowed Chair in Cancer Research at Emory School of Medicine, agreed, but said this trial is certainly a step in the right direction.

“A clinical trial with a natural compound is no easy task, and these researchers have accomplished that,” said Shin, an editorial board member of Cancer Prevention Research. “The lack of toxicity is also important because often when you give supplements at higher doses than what would occur naturally, you induce nausea and vomiting. That did not happen in this trial.”

Neither researchers had a reason why patients concerned about cancer should not drink green tea, but they cautioned against relying on the beverage to definitively reduce their risk of cancer.

“The goal of this kind of research is to determine whether or not these supplements have long-term prevention effects. More research including studies in which individuals at high risk are exposed to these supplements for longer time period is still needed to answer that sort of question,” Papadimitrakopoulou said.

From left, Karen Buckwalter, Clifton Anders and Doug Seeber pose for a photo after finishing the Kansas City Marathon on Oct. 17.

Doug Seeber of Ursa started running marathons in 1991, and he ran in his 22nd marathon this past weekend.

What’s more amazing is it was Seeber’s eighth marathon in the past 12 months.

Outstanding.

Seeber, a regular at the Heartland Road Runners/Walkers Club’s Jog and Java runs on Saturday mornings, is known in the local running community for putting together interesting — and fun — race reports.

He didn’t disappoint with his latest experience at the Kansas City Marathon. Click here for “The Dougster’s” complete run report.

Seeber made the trip with Clifton Anders and Karen Buckwalter, both of Quincy. It was Anders’ second marathon in sixth months, and it was Buckwalter’s first marathon in 10 years.

According to the race report, the three provided great support for each other — and they managed to have quite a bit of fun, too.

Buckwalter crossed the finish line in 4:25:55; Seeber in 4:44:31; and Anders in 4:51:38. Anders said he suffered from some leg cramps in the final miles, which slowed him down.

“Karen was already planning her next marathon while we were standing around after the race,” Seeber said in his race report.

Seeber reported that another Quincy runner participated in the Kansas City Marathon — Mark Dietrich, who had a time of 3:38:02. Three Quincy women ran in the event’s half marathon: Sara Davis (1:59:46), Kara Osterbur (2:29:38) and Michelle Staples (2:44:36).

Congratulations to all.

I wrote a column for Friday’s edition of The Herald-Whig about a recent national news story involving an elderly man’s alleged mercy killing of his wife, who had been diagnosed with terminal pancreatic cancer.

Phyllis Fish

It’s a heart-wrenching story, and one that got me thinking about hospice care.

I asked Jeri Conboy, director of Blessing Hospice and Palliative Care, to read the story of James and Phyllis Fish and to offer her thoughts.

Some of her response was incorporated into my column today. But I thought I’d share her response in its entirety:

“Each day thousands of people are faced with trying to make sense of life-threatening illness and come to terms with the present and future, all while trying to hang on to hope. How sad that anyone would feel they have no options to deal with the physical and emotional pain described in this account; that hope is lost.

“But the days spent at the end of life do not need to mean pain, loss of dignity, isolation and lack of quality. For nearly 30 years, hospice care has been available to provide support and assistance to individuals and journey with them toward the end of life.

“Hospice care focuses on comfort, dealing head on with both physical and emotional pain. Hospice care provides information to help increase understanding as disease progresses, helping people know what to expect and what choices they have. Hospice care provides support in the form of nurses, social workers, home health aids, chaplains and volunteers; reducing the isolation described in this story and often experienced by patients and their loved ones as the end of life nears. In providing all of these things, hospice allows people the opportunity to live life, however long, as they choose.

“Quality, like beauty, is in the eye of the beholder. Hospice care allows individuals to identify what quality of life means to them and have the chance to experience it in the way they are able.

“Since 1983, Blessing Hospice and Palliative Care has provided quality hospice care to residents in Western Illinois and Northeast Missouri. Each year, this care is delivered to hundreds of individuals and their families. Yet each year, there are just as many individuals and families who do not experience the benefits of hospice care because they are afraid that choosing hospice means giving up hope. Instead, hospice provides hope by allowing people to have a say in defining their last experiences and days. Both hospice and hope are transformative if we have the information and support to let them be. As each day passes only the texture of hope may change, not its presence.

“During the coming holiday season when families share time and exchange gifts, take the opportunity to give your family a gift only you can give. Talk with them about the unthinkable and the untalkable; let them know how you wish to spend the final days of your life when that time arrives.

“If you don’t have an Advanced Directive get one and if you do, make sure your family and physician know your wishes. It will probably be difficult to start the conversation but both you and your family will be grateful that you did. This act of thoughtfulness can help you have a continued say in your care and prevent your family the anguish of making decisions without knowing what you would want.

“Hospice care is a choice that can help individuals and families meet the end of life on their own terms.

“In the situation described in this story, perhaps hospice could have provided much needed help to both Mr. and Mrs. Fish, enabling them to share their last days in their home without this sad and tragic ending.”

John Rowley

I get all kinds of tips from fitness and nutrition experts, and the most recent set of tips came from John Rowley, a fitness expert and best-selling author of “Climb Your Ladder of Success Without Running Out of Gas.”

Rowley has advised professional athletes, top business managers and even former contestants of “The Biggest Loser” television show. He is director of fitness and wellness of the American Institute of Healthcare and Fitness.

You’ve probably heard most of these tips before, but they’re certainly worth repeating:

FITNESS TIPS:

Move more every day.
Make it a daily challenge to find more ways to move your body. Take the stairs over the elevator, walk your dog, take brief walks during lunch breaks, ride your bike to work — any small step goes a long way in improving your overall fitness.

Melt away fat with muscle.
Your metabolism is a direct reflection of your muscle mass to fat mass ratio. A good resistance training routine will supercharge your metabolism in just 90 minutes a week. Simply do three 30-minute sessions a week.  Cardio is great for overall health and burns fat while you are doing it, but when you do resistance training you build muscle and muscle burns calories even at rest, hence supercharging your metabolism.

Be smart, work your heart.
There are many conflicting opinions on cardiovascular exercise and a study to back up each of them. Some say do very short, very intense interval training and others endorse going slower but for a longer time period. I know people that get great results doing both. I think the best form of cardio is the form you will do on a consistent basis. Getting your heart rate into the fat burning zone is important and the best way to judge this is that you are exercising hard enough that you can barely carry on a conversation, in other words you can speak but just barely but not so hard that you are gasping for air in order to finish a sentence.

The power of flexibility.
Keeping your muscles flexible is very important especially as you age.  Today with yoga, Pilates, etc., there are many fun ways to incorporate this into your fitness routine both at home and in the gym.

You are your best investment.
Everyone today is worried about their investment portfolios, their income, their home, businesses, jobs and tend to overlook their greatest asset — themselves. You can have the most incredible God-given talents, abilities and skills and the best education money can buy and still fall flat on your face; it happens every day. Action, not assets, is the key to an extraordinary life and by not taking care of yourself you are minimizing your greatest asset and your ability to take action. It is difficult to take action when you are exhausted. Also keep in mind that the same blood that flows through your body flows through your brain. Do you think you will be more aware and alert if the blood flowing through your brain is fat-laden or if it is rich in oxygen and nutrients? Take care of your greatest asset by following some of these simple tips.

HEALTH AND DIET TIPS:

Caloric intake is important.
This is simple math. Burn more than you consume. Your caloric intake must not exceed the amount you normally burn, since any excess would then be converted and stored energy into fats.

Put something with a face and something green on your plate.
If you don’t like counting calories you will like this. Eat something with a face — protein — and green vegetables and avoid all the starchy carbohydrates like bread, cake, potatoes, rice, etc. Then your body will learn to burn fat for energy instead of carbohydrates and you will become a lean, mean fat-burning machine, without counting calories. Then once a week have a victory meal or victory day when you eat whatever you want.

The skinny on fat.
Cut out the bad fats but get some good fat in your diet. Avoid fried foods, food high in saturated fat and focus on lean proteins such as chicken and turkey breast, fish, egg whites, no-fat cottage cheese. And make sure you get your good fats from fish and fish oil, olive oil, avocado and nuts like almonds.

Watch your alcohol intake.
While recent studies show a glass of wine a day can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. And one drink can pack in 100 calories or more and make it harder for you to reach your fitness goals.

Drink water.
Drinking water does several things. It keeps you hydrated, it helps flush your body of fat and toxins and it will also help curb your appetite. You should be drinking at least half your body weight in ounces of water a day.

Set a realistic goal.
Weight loss and fitness goals should be three things: realistic, believable and exciting. Despite what is seen on TV, losing more than two pounds a week can make permanent weight loss difficult. Set a steady but realistic goal and reward yourself for reaching milestones along the way. Make goals believable but also exciting, challenge yourself and take everything one day at a time, toward an overall goal of a healthier life. The key is to make this part of your lifestyle to enhance your life.

Consistency is key.
Success in an endeavor follows consistent action. Remember it requires discipline to do the things today that you don’t necessarily want to do, so you can do the things you dream of doing tomorrow.

Runners take off from the starting point of the hicago Marathon in Chicago, Sunday, Oct. 11, 2009. (AP Photo/Nam Y. Huh)

Congratulations to all who finished the Bank of America Chicago Marathon on Sunday.

I’m sending a special shout-out to my St. Jude Run friends Jenny Craven and Beau Crist; fellow Liberty High School grad and Quincy police officer Kelly Vandermaiden; and fellow Herald-Whig employee Nathan Genenbacher.

Great job guys!

I’m always amazed by the hard work and determination of marathon runners. (For those who don’t know, a marathon is 26.2 miles!) Each of you should be very proud of your accomplishment, no matter what your time.

Here are the results for the Quincy runners, according to active.com:

• Cathy Aleman, 3:49:26

• Letty Cepeda, 4:31:34

• Jenny Craven, 3:49:51

• Beau Crist, 3:16:55

• Camille Donaldson, 5:15:04

• Dee Fleming, 3:54:38

• Eric Fleming, 4:13:52

• Laura Frederick, 6:13:36

• Becky French, 5:50:45

• Jessica Genenbacher, 5:09:45

• Nathan Genenbacher, 4:57:27

• Joe Hancox, 3:26:07

• Kara Holzgraefe, 4:28:55

• Krista Holzgraefe, 4:28:55

• Kelly Vandermaiden, 3:14:24

By the way, Vandermaiden placed 33rd in her age division, was the 192nd woman to cross the finish line and finished 1,878th overall. To put that into perspective, the Chicago Tribune said 33,411 participants finished the race.

Wow.

Stressed at work?

Who isn’t, right?

Jenny Evans, a stress and exercise physiologist, provides five tips to help the “long-hour office dwellers” release stress throughout the day. Evans is founder and CEO of PowerHouse Performance Coaching and PowerHouse Hit The Deck, a fitness device for at home or on-the-go that tones the body while burning off stress hormones.

Here are her tips, followed by a comment from me:

• Perform several short movement breaks: Several times during the day, take a few minutes to do three to five PowerHouse Hit the Deck cards, go up and down a couple of flights of stairs or go outside for a walk around the building. Short bursts of intense physical activity burn off stress hormones and release endorphins — the bliss molecules — and restore balance.
My comment: It’s sometimes tough to fit in, but I try to take just a couple minutes a few times a day to get away from my desk. Here’s a simple way to incorporate some movement into your day: Instead of e-mailing a co-worker, get up and walk to his or her desk.

• Take frequent snack breaks: Eat several small meals throughout the day to manage blood glucose levels. Why? When blood glucose levels get too low it puts stress on the body, sends it into survival mode and we get “hangry”: angry, impatient, critical, and easily pushed over the edge.
My comment: But those “small meals” shouldn’t be the doughnuts brought in by co-workers and the candy and chips in the vending machine.

• Minimize caffeine, nicotine and alcohol: Many people tend to reach for these when feeling stressed out. In reality all of these substances release the stress hormones adrenaline and cortisol, which actually increase physiological stress on the body.
My comment: I don’t think I can kick my morning coffee habit. (Hey, no one’s perfect!)

• Don’t overeat at lunch: Many people skip breakfast, work all morning, are famished by the time lunch rolls around and then eat an enormous meal. Putting too much glucose into the system at one time adds stress to the body in that any glucose that has greater levels of insulin must be released and any glucose that can’t be used is stored in the fat cells. Not only is eating too much at once a stress on the body, carrying around extra fat also places stress on the system.
My comment: I like my piece of 100 percent whole grain bread with a tablespoon of peanut butter every morning. Maybe not a perfect breakfast, but it keeps me full and I tend not to overeat at lunch. (OK, I do accept the occasional invitation from co-workers to binge a little at Buffalo Wild Wings or other local eateries, but here’s how I justify that: Taking a break away from the office and enjoying some fun conversation provides stress relief.)

• Get a Move on It: If you can’t take an official movement break during a long meeting or conference call, you can still move your body. You can do some stretching to release muscular tension and stress. Reach forward to stretch your upper back and shoulder. Lift each ear away from the shoulders to stretch your neck. Cross one foot over the opposite knee and lean forward slightly — this one stretches the hips and gluteus muscles. Bring the hands behind the back and gently lift to stretch the chest.
My comment: I do a few stretches at my desk during the work day. I’m sure my co-workers think I’m a bit strange. But I feel better.

I’m not much of a football fan, but I love Dr. Oz and I’m still a huge fan of “Survivor.”

So a recent press release caught my eye.

“The Dr. Oz Show” — a new daily syndicated show hosted by cardiac surgeon and health expert Dr. Mehmet Oz — has joined forces with the National Football League to help 20 moms of NFL players face off to get fit in “Dr. Oz’s Ultimate Health Challenge.”

So where does “Survivor” come in?

Former Tennessee running back and Heisman Trophy winner Eddie George and his wife, Taj, of “Survivor” fame, will coach the 10 AFC and 10 NFC moms.

Sounds like fun.

The competition kicked off Sept. 25 and will continue through Feb. 5, the Friday before Super Bowl XLIV.

The moms are battling head-to-head to reduce major risk factors contributing to heart disease, including their blood pressure, cholesterol, waist size and weight.

Viewers can watch “The Dr. Oz Show” locally from 3 to 4 p.m. Monday through Friday on KHQA-TV, Channel 7, and can follow the competition on www.doctoroz.com.

“I’m excited to team up with the NFL, Eddie and Taj, as we are all committed to improving the health and wellness of America,” Oz said in the news release. “Collectively, we will coach and motivate moms and families everywhere while they get fit and celebrate their victories side-by-side with mothers from the NFL on the show and online.”

Eddie George said he and his wife are thrilled to be participating.

“We believe in Dr. Oz’s mission to help people live healthier, better lives,” he said in the release. “We hope through our involvement with the NFL Mother’s program, we can inspire others to challenge themselves and attain life-altering goals.”

The NFL moms participating are:

AFC MOMS:
Deborah Johnson — Son: Jay Richardson — Oakland Raiders
Tammy Davis — Son: Brandon Williams — Pittsburgh Steelers
Sherri Clements — Son: Shaun Phillips — San Diego Chargers
Terri Terrell — Son: Laurence Maroney — New England Patriots
Therese Mangold — Son: Nick Mangold — New York Jets
Mary Gallery — Son: Robert Gallery — Oakland Raiders
Karen Barber — Son: Dominique Barber — Houston Texans
Laverne Suggs — Son: Terrell Suggs — Baltimore Ravens
Donna George — Son: Eddie George — Tennessee Titans (retired)
Jackie Posluszny — Son: Paul Posluszny — Buffalo Bills

NFC MOMS:
Char McNabb — Son: Donovan McNabb — Philadelphia Eagles
Pauline Sharper — Son: Darren Sharper — New Orleans Saints
Jackie Randle El — Son: Antwaan Randle El — Washington Redskins
Michelle Green — Son: Bryant McKinnie — Minnesota Vikings
Diane Wells — Son: Reggie Wells — Arizona Cardinals
Constance Davis — Son: Anthony Adams — Chicago Bears
Gayle Jackson — Son: DeSean Jackson — Philadelphia Eagles
Venita Gyimah — Son: Ken Hamlin — Dallas Cowboys
Sheila Davis — Son: Danny Clark — New York Giants
Sue Warner — Son: Kurt Warner — Arizona Cardinals

The most successful NFL mom will receive the title of MVP, and the winning division will take home the title of “Dr. Oz’s Ultimate Health Challenge” Champions.

If you’re trying to choose healthier foods, that means you’re likely looking at food labels a little more closely during your trips to the grocery store.

But what should you be paying attention to when reading those labels?

Marie Niemeyer, registered dietitian and certified diabetes educator at Hannibal Regional Hospital, says the best place to start is by looking at the serving size, checking to see the serving size and number of servings per container.

“Serving sizes are intended to be reasonable and in household measures, such as 1 cup or the number of items, such as 8 crackers,” Niemeyer says. “Keep in mind that this may or may not be how much you eat. You may need to do some adjusting if your serving size is different.

“If the label serving size is for 1 cup and you eat 2 cups, you are getting twice the number of calories, fat, sodium, carbohydrates and other nutrients. Also, some packages, even though they appear to be a single serving, may actually contain more than one serving.”

When looking at fat content, Niemeyer says to pay attention to the total fat because that is the most concentrated source of calories. Food items that have 3 grams or less of total fat per serving are considered low fat.

To choose a low sodium product, look for sodium content less than 140 mg per serving.

Under the carbohydrate section, pay attention to the sugar and fiber content.

“It is worthy to note that the sugars include all sugars, not just sucrose or table sugar,” Niemeyer says. “The grams of sugars are for added sugars — sucrose, high fructose corn syrup — as well as naturally occurring sugars such as the sugar found in fruit and dairy products.”

A high fiber food is one that contains 5 or more grams of fiber per serving.

Another guide to reading food labels is on the Alliance for a Healthier Generation Web site. The alliance was formed in 2005 by the American Heart Association and the William J. Clinton Foundation to address childhood obesity.

Also, check out the FDA’s guide to reading food labels. This Web site provides comprehensive and easy-to-understand information and tips.

As a regular at Cheryl Loatsch Studio in Quincy, I’ve always been amazed when I’ve seen some of the studio’s older clients on the treadmill or working out with a personal trainer.

And by older, I mean there are a few in their 80s.

Well, a new study shows these folks likely are extending life by at least a few years because of their physical activity.

Here is Associated Press Medical Writer Lindsey Tanner’s report on the study:

Even in the “oldest old,” a little physical activity goes a long way, extending life by at least a few years for people in their mid- to late 80s, Israeli researchers found.

The three-year survival rate was about three times higher for active 85-year-olds compared with those who were inactive. Getting less than four hours of exercise weekly was considered inactive; more than that was active.

The results “clearly support the continued encouragement of physical activity, even among the oldest old. Indeed, it seems that it is never too late to start,” the researchers wrote in Monday’s Archives of Internal Medicine, which published the study.

They noted that exercise reaped benefits even for previously sedentary 85-year-olds; their three-year survival rate was double that of inactive 85-year-olds.

Oldsters didn’t have to be super-athletes to live longer; walking at least four hours weekly counted, even if it was just in 15-minute strolls a few times daily.

“As little as four hours a week was as beneficial as more vigorous or prolonged activity,” said study author Dr. Jeremy Jacobs, a geriatric specialist at Hadassah Hebrew University Medical Center in Jerusalem.

Active octogenarians also reported less depression and loneliness and a greater ability to perform daily tasks.

Similar benefits have been shown in people in their 60s and 70s, but there has been little research about exercise benefits in people in their 80s.

The study involved 1,861 Jerusalem residents who were 70 years old in 1990.

Participants filled out questionnaires about their health and activity levels through 2008.

At age 85, 64 percent were physically active, a relatively high percentage that reflects the Israeli lifestyle, Jacobs said. But he said similar benefits from exercise likely would be seen among the very old in other countries.

There were 512 deaths. Slightly fewer than 7 percent of the active 85-year-olds died by age 88, versus about 24 percent of those who were inactive.

Jacobs said the researchers took into account factors that also affect survival, including participants’ overall health and whether they smoked, and still found that activity levels were strongly related to longevity.

Dr. James Webster, a professor of geriatric medicine at Northwestern University’s Feinberg School of Medicine in Chicago, said the study can’t completely rule out that participants who were able to exercise were already healthier than the others, and thus likely to live longer.

Still, Webster said the link between octogenarian exercise and longevity appears valid. He was not involved in the study.

Laura Thorp, a researcher at Chicago’s Rush University Medical Center, said very old patients who want to increase their activity should do so under a doctor’s supervision. Still, Thorp said, “Even those who are not exercisers or athletes can start and still see substantial benefits.”

I know what I want for Christmas.

A new interactive fitness game for the Nintendo Wii — Your Shape — will be released this holiday season, featuring actress Jenny McCarthy as a workout buddy.

According to the Web site promoting the game, McCarthy provides motivation, inspiration and guidance — in a fun way — while you get a personalized workout routine targeted to meet your specific fitness goals.

After an initial fitness test, the game asks about your fitness goals and then provides the personalized routine, which combines the right exercises with the right level of intensity to meet your needs.

Your Shape features a camera that detects your movements, so you don’t need to mess with controllers while going through the various exercises, and “Jenny” corrects your form.

More than 480 exercises are featured in the game, including cardio, strength training, toning and flexibility.

As a complement to the Your Shape Wii game, video game developer Ubisoft today launched a health and wellness blog. Well-being and lifestyle expert Laurel House provides blog posts dedicated to five pillars of healthy living: Life & Style, Weight Loss, Eating Right, Getting Fit and Health.

The blog will provide product information, as well as fitness tips, workout plans and inspiration.

Is it too early to write a letter to Santa?