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Relatively small amounts of exercise lead to big benefits

By David Dunaief, M.D.

Dr. David Dunaief

Last week, I had a conversation with a vibrant, independent 96-year-old, who was excited to share her thoughts about the current election cycle.

It’s becoming more common to live into your 90s: according to the National Institutes of Health, those who were more than 90 years old increased by 2.5 times over a 30-year period from 1980 to 2010 in the U.S. (1). Researchers refer to this group as the “oldest-old,” which includes those over age 84.

What do these “oldest-old” have in common? According to one study, they tend to have fewer chronic medical conditions or diseases. As a result, they typically have greater physical functioning and mental acuity, which allows them a better quality of life (2).

A study of centenarians found that they tended to be healthy and then die rapidly, without prolonged suffering (3). In other words, they stayed mobile and mentally alert.

While genetics are a factor that can predict your ability to reach this exclusive club, lifestyle choices also play an important role. Let’s look at the research.

Does exercise really help extend our lives?

We’re repeatedly nudged to exercise. This is not vanity; it can have a direct impact on our longevity and health.

One study of over 55,000 participants from ages 18 to 100 showed that five-to-ten minutes of daily running, regardless of the pace, can significantly impact our life span by decreasing cardiovascular mortality and all-cause mortality (4).

Amazingly, even if participants ran fewer than six miles a week at a pace slower than 10-minute miles, and even if they ran only one to two days a week, there was still a decrease in mortality compared to nonrunners. Those who ran for this very limited amount of time and modest pace potentially added three years to their life span.

An editorial that accompanied this study shared that more than 50 percent of people in the U.S. do not achieve the current recommendation of at least 30 minutes of moderate exercise a day (5).

One study of over a quarter-million people found that walking just 3867 steps a day started to reduce the risk of dying from any cause, and every additional 1000 steps reduced risk of death from all causes another 15 percent (6). The researchers could not find an upper limit to the benefits.

For those 85 and older, all-cause mortality risk was reduced 40 percent by walking just 60 minutes a week at a pace that qualified as physical activity, not even exercise.

What is the best protein source?

Many are questioning the value of a long-standing dietary paradigm that suggests we need to eat sufficient animal protein to support us as we age.

In an observational study of 7,000 participants from ages 50 to 65, researchers found that those who ate a high-protein diet with greater than 20 percent of their calories from protein had a had a 75 percent increase in overall mortality, a four-times increased risk of cancer mortality, and a four-times increased risk of dying from diabetes during the following 18 years (7). 

However, this did not hold true if plants were the protein source. Interestingly, they found a high-protein plant diet may actually reduce the risks, not increase them. The reason, according to the authors, is that animal protein may increase insulin growth factor-1 and growth hormones that have detrimental effects on the body.

The Adventists Health Study 2 of over 73,000 participants with a median age of 57 years reinforced these findings (8). It looked at Seventh-day Adventists, a group that emphasizes a plant-based diet, and found that those who ate animal protein once a week or less experienced a significantly reduced risk of dying over the next six years compared to those who were more frequent meat eaters. 

What does systemic inflammation tell us about longevity?

The Whitehall II study included 3,044 participants over the age of 35 who did not have a stroke, heart attack or cancer at the beginning of the study (9). Researchers measured a specific marker for inflammation, interleukin-6 (IL-6). They found that higher levels had negative impacts on participants’ healthy longevity. If participants had elevated IL-6 (>2.0 ng/L) at both baseline and at the end of the 10-year follow-up period, their probability of healthy aging decreased by almost half. The good news is that inflammation can be improved significantly with lifestyle changes.

The bottom line is that lifestyle choices are important to healthy longevity. A small amount of exercise and consuming more plant protein than animal protein can contribute to a substantial increase in healthy life span. IL-6 may be a useful marker for inflammation, which could help predict healthy or unhealthy outcomes. Your doctor can test to see if you have an elevated IL-6. If you do, lifestyle modifications may be able to reduce these levels.

References:

(1) nia.nih.gov. (2) J Am Geriatr Soc. 2009;57:432-440. (3) Future of Genomic Medicine (FoGM) VII. Presented March 7, 2014. (4) J Am Coll Cardiol. 2014;64:472-481. (5) J Am Coll Cardiol. 2014;64:482-484. (6) Eur J Prev Cardiol. 2023 Dec 21;30(18):2045. (7) Cell Metab. 2014;19:407-417. (8) JAMA Intern Med. 2013;173:1230-1238. (9) CMAJ. 2013;185:E763-E770.

Dr. David Dunaief is a speaker, author and local lifestyle medicine physician focusing on the integration of medicine, nutrition, fitness and stress management. For further information, visit www.medicalcompassmd.com or consult your personal physician.

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Photo from StatePoint

By Michael Christodoulou

Michael Christodoulou
Michael Christodoulou

As we enter the holiday season, your life may well become busier. Still, you might want to take the time to consider some financial moves before we turn the calendar to 2025.

Here are a few suggestions:

Review your investment portfolio. As you look at your portfolio, ask these questions: Has its performance met my expectations this year? Does it still reflect my goals, risk tolerance and time horizon? Do I need to rebalance? You might find that working with a financial professional can help you answer these and other questions you may have about your investments.

Add to your 401(k) and HSA. If you can afford it, and your employer allows it, consider putting more money into your 401(k) before the year ends — including “catch-up” contributions if you’re 50 or older. You might also want to add to your health savings account (HSA) by the tax-filing deadline in April. 

Use your FSA dollars. Unlike an HSA, a flexible spending account (FSA) works on a “use-it-or-lose-it” basis, meaning you lose any unspent funds at the end of the year. So, if you still have funds left in your account, try to use them up in 2024. (Employers may grant a 2½ month extension, so check with your human resources area to see if this is the case where you work.) 

Contribute to a 529 plan. If you haven’t opened a 529 education savings plan for your children, think about doing so this year. With a 529 plan, your earnings can grow tax deferred, and your withdrawals are federally tax free when used for qualified education expenses — tuition, fees, books and so on. And if you invest in your own state’s 529 plan, you might be able to deduct your contributions from your state income tax or receive a state tax credit.

 Build your emergency fund. It’s generally a good idea to keep up to six months’ worth of living expenses in an emergency fund, with the money held in a liquid, low-risk account. Without such a fund in place, you might be forced to dip into your retirement funds to pay for short-term needs, such as a major car or home repair. 

Review your estate plans. If you’ve experienced any changes in your family situation this year, such as marriage, remarriage or the birth of a child, you may want to update your estate-planning documents to reflect your new situation. It’s also important to look at the beneficiary designations on your investment accounts, retirement plans, IRAs and insurance policies, as these designations can sometimes even supersede the instructions you’ve left in your will. And if you haven’t started estate planning, there’s no time like the present.

Take your RMDs. If you’re 73 or older, you will likely need to take withdrawals — called required minimum distributions, or RMDs — from some of your retirement accounts, such as your traditional IRA. If you don’t take these withdrawals each year, you could be subject to penalties.

These aren’t the only moves you can make, but they may prove helpful not only for 2024 but in the years to come.

Michael Christodoulou, ChFC®, AAMS®, CRPC®, CRPS® is a Financial Advisor for Edward Jones in Stony Brook, Member SIPC.

This article was written by Edward Jones for use by your local Edward Jones Financial Advisor.

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By Daniel Dunaief

A male mouse embryo surrounded by a group of female embryos during development in some cases is protected against developmental delays caused by a viral infection of their mother.

That’s one of a host of intriguing observations and findings from a recent set of experiments conducted by postdoctoral researcher Irene Sanchez Martin, who works in the lab of Assistant Professor Lucas Cheadle at Cold Spring Harbor Laboratory.

Irene Sanchez Martin and Lucas Cheadle at Cold Spring Harbor Laboratory. Photo by Justin Park

Sanchez Martin is studying how maternal exposure to viruses triggers immune responses, particularly inflammation, which can contribute to developmental delays characteristic of autism. 

In mice as in humans, males are much more susceptible to the onset of the kinds of neurological developmental behaviors that are characteristic of autism than their female counterparts.

“The advantage of our model is that it helps us understand why this happens, providing insights into the underlying mechanisms driving this increased vulnerability in males,” Sanchez Martin explained.

Researchers have been studying viral exposure and developmental disorders for a while. The new element in Sanchez Martin’s research is that she can observe phenotypic changes as early as 24 hours after a pregnant mouse is exposed to a virus, providing a much earlier window into how maternal immune activation affects development.

At an early stage of gestation, when sensory organs, the head, spine and other organs are starting to develop, the male mice demonstrate disruptions in normal development, which affects these structures in different ways. Sanchez Martin hopes these kinds of studies help uncover the pathways through which environmental factors contribute to the development of some cases of autism.

Sanchez Martin’s work is part of a broader effort in Cheadle’s research.

“My lab is interested in understanding how interactions between the nervous system and the immune system shape the development and plasticity of the brain,” Cheadle explained. One goal is to understand how systemic inflammation during prenatal stages leads to heightened risk of autism in offspring.

To be sure, the genetic component suggests that inflammation is not necessary for the development of autism. Nevertheless, exposure to prenatal inflammation can increase autism risk by about three times, making inflammation a likely “key contributor to the development of autism in some, but not all, individuals,” said Cheadle.

Sanchez Martin found that female mice did not develop the same changes as males. She believes this is one of the most valuable applications of the model she’s working on with Cheadle, as it can reveal the biological and developmental differences that contribute to this gender disparity.

Timing

Sanchez Martin studied mice that were exposed to a virus between 12 to 13 days after fertilization, which is similar to the end of the first trimester in a human embryo. Mice develop more rapidly, so the process doesn’t track exactly the same as it would in humans.

About a day after the maternal exposure, some males looked different through ultrasound than they would during typical development. The differences are subtle and it is still too early to assume these changes could serve as a diagnostic marker for autism spectrum disorder.

A host of disruptions could affect the growth of the embryo. The placenta serves as a bridge between the mother and the developing embryo, allowing communication, filtering substances, and protecting the embryo during development. Each mouse embryo has its own placenta and its own amniotic fluid in its amniotic sac, creating a unique microenvironment.

In her lab work, Sanchez Martin is collaborating with Dr. Brian Kalish at Boston Children’s Hospital, who is helping to analyze molecular changes in the placentas of affected and unaffected embryos. Sanchez Martin has data indicating differences between the placentas of affected and healthy individuals, as well as in the amniotic fluid.

“This suggests a dysfunction in the placenta in affected cases” indicating it is not adequately performing its protective and filtering function, she explained.

Female mouse embryos may be more protected in part because of their more active immune response. Other studies have shown that female immune systems, as early as the developmental stage, express higher levels of interferon-stimulated genes and have stronger responses to infections, which may offer better protection than males.

While male mice in some cases benefit from the protection provided by their nearby sisters, Sanchez Martin and Cheadle are “still working to fully understand the underlying mechanism,” she explained.

Epidemiology

By looking at the prevalence of conditions such as autism in the aftermath of larger viral infections, researchers have demonstrated that these illnesses can and do have impacts on the incidence of autism and schizophrenia, among other conditions. It’s not only the pathogen that is responsible, but also the immune response triggered by the infection, as well as the timing of the infection during pregnancy.

Covid, which infected over 100 million Americans, may cause an increase in the number of children born with autism.

“There is precedent from studies of other viral infections during pregnancy, which suggest that maternal immune activation can contribute to altered neurodevelopment in offspring,” Sanchez Martin said. “There is some evidence that male children exposed to SARS-CoV-2 during pregnancy might have a slightly elevated risk of other neurodevelopmental disorders.”

Additional research with longer-term follow up is necessary to confirm these findings. The timing and the immune response during pregnancy could be key factors in determining the outcomes​​.

Cheadle appreciated the effort and dedication of Sanchez Martin, whom he described as being “bright, talented, motivated and an excellent experimentalist. Her work is among the most important projects in the lab.”

From Madrid to CSHL

Born and raised in Madrid, Spain, Sanchez Martin has been a master of motion. During her final years of her Veterinary Medicine studies at Universidad Alfonso X El Sabio in Madrid, she moved to the University of Helsinki to complete her clinical rotations.

She later earned her PhD at the Centre National de la Recherche Scientifique in Marseille, France and defended her thesis at the Aix- Marseille University. During her PhD, she was a visiting student at Biocenter Oulu in Finland.

Her first job was at Laboklin in Bad Kissingen, Germany, where she worked in a clinical laboratory.

She did her first postdoctoral research in the Microbiology Department at Mount Sinai. During the pandemic, she was involved in studying innate and adaptive immune responses in different in vitro models, focusing on vaccine candidates for Covid-19 and influenza.

A resident of Manhattan, Sanchez Martin has contributed to Cheadle’s lab for two years.

She enjoys listening to classical music, reading, and swimming, which she likes to do several times a week as she has some of her best ideas when she’s in the water.

As for her work, Sanchez Martin appreciates the opportunity to conduct her research as a part of Cheadle’s team that is hoping to identify the molecular mechanisms that contribute to autism in mice.

“It’s an ongoing effort and we hope that with time and collaboration, we can gain more insight,” she explained.

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By Nancy Marr

We frequently hear the mandate “Reduce, Re-use, and Recycle,” but is that really the answer to our waste problem?  

Yes, recycling can work, but it’s not perfect. A recycling business can refurbish and recycle goods or can even create new products from recycled materials. It reduces  the amount of waste sent to landfills, and conserves resources like water, minerals, and timber by reducing the need to collect new raw materials. 

Local government must provide incentives for businesses to invest in research to develop ways to recycle and reproduce products that can be sold. Modern urban recycling, which began with the passage of New Jersey’s mandatory recycling law in 1984, has successfully created a tremendous supply of recycled newspapers, glass bottles, office paper, and other materials. But when it comes to creating markets to meet consumer and business demand for the products made from these materials, the economics of recycling falls apart.

The U.S. has a national recycling goal to increase the recycling rate to 50% by 2030, from a rate of 7% in 1960 and 32% in 1923. Between 70% and 90% of all items that could be recycled now end up in the landfill.  An important success has been the Better Bottle Bill that was passed originally in New York State in 1983. 

Purchasers of bottled water, beer, wine coolers or soda are charged a fee, and are reimbursed when they return them to be re-produced. Returned bottles are sorted based on the type of material (glass, plastic, aluminum), and cleaned. The plastics are then shredded into small flakes and melted down into small pellets which can be used for new bottles. 

To make it more effective, the New York Legislature has written a Bigger, Better Bottle Bill, which would add glass bottles with non-carbonated liquids and iced tea, and increase the deposit price and the reimbursement price to ten cents. It  did not pass in this year’s Albany Legislature, although it will surely be legislated again, or re-written into a bill that mandates the return of bottles.

In fact, as David Biddle, Executive Director of the Public Recycling Officials of Pennsylvania, points out in the Harvard Business Review, recycling is not just a matter of recovering recyclable material; it’s a total economic system. Few people realize that their local curbside collection program is only the beginning of a recycling loop. Unless consumers want to buy the recycled products, the markets for the material they put out at the curb will remain depressed.

While public policymakers are still trying to improve their recycling programs, large corporations and small entrepreneurs alike are in the best position to take the lead. Top managers of companies like American Airlines, Bell Atlantic, and Coca-Cola have made buying recycled products and investing in green R&D part of their overall business strategies, which has allowed them to cut down on waste, increase profit  margins, and, in some cases, truly close the recycling loop. The success of recycling—indeed, its true value in the long term—won’t depend on how much landfill space is saved but on whether or not recycling makes economic sense. 

U.S. manufacturers haven’t always been so slow to invest. For decades, the steel and aluminum industries have successfully developed their respective technologies to incorporate large quantities of post-consumer recycled materials. Aluminum cans all contain a high percentage of recycled content, and virtually all products made with steel contain at least 25% reclaimed steel. In general, these two industries couldn’t survive without the heavy input of recycled material; and in this, they are models for the lagging paper and plastics industries. The universal recycle icon (three arrows in a Mobius loop) shows whether the item can be recycled, or may have been recycled.

Government also needs to enlist university scientists and train students to find additional ways to process glass, plastics, fabrics, and other items that now end up in the landfill. Local governments need to provide education about the importance of recycling and the materials consumers place in their curbside recycle bins. 

By mandating recycling and setting extremely high recovery goals for both paper and plastics, government has challenged U.S. industry to develop the necessary infrastructure for incorporating these materials into manufacturing processes. Yet for this challenge to be met, local government needs to find ways to involve business and industry in using and creating recycled products. 

Nancy Marr  is first vice-president of the League of Women Voters of Suffolk County, a nonprofit, nonpartisan organization that encourages the informed and active participation of citizens in government and influences public policy through education and advocacy.  For more information, visit www.lwv-suffolkcounty.org or call 631-862-6860. 

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Warm Farro Salad with Grapes and Delicata Squash

By Heidi Sutton

An ancient wheat grain that has origins in Mesopotamia, farro is a fabulous, low calorie source of fiber, helps with heart health, blood sugar management and aids digestion. The cooked farro in the following salad recipes makes it a complete meal, adding a wholesome, nutty flavor.

Warm Farro Salad with Grapes and Delicata Squash

Recipe courtesy of California Table Grape Commission

Warm Farro Salad with Grapes and Delicata Squash

YIELD: Makes 8 servings

INGREDIENTS: 

3 pounds delicata squash cut lengthwise, seeded and cut into 1/2-inch slices

3 1/2 tablespoons olive oil divided

1 teaspoon coarse salt divided

1/2 teaspoon black pepper divided

1 pinch cayenne pepper

1 1/2 cups farro

2 cups water

3 1/2 tablespoons lemon juice

1 teaspoon lemon zest

1 1/2 cups halved California grapes

1/2 cup chopped parsley

DIRECTIONS:

Heat oven to 425 F. On sheet pan, toss squash with 2 tablespoons olive oil, 1/2 teaspoon salt, 1/4 teaspoon pepper and cayenne pepper. Spread into single layer and roast 10-15 minutes, or until bottoms are browned. Turn squash and roast 10-15 minutes, or until browned and tender.

While squash is cooking, combine farro, water and remaining salt. Bring to boil, reduce to simmer, cover and cook until farro is tender, 25-30 minutes. Drain leftover water and transfer to large bowl. Add squash, remaining olive oil, remaining pepper, lemon juice, lemon zest, grapes and parsley and toss well.

Note: Acorn or butternut squash may be substituted for delicata squash.

Cold Farro Salad with Pears and Raisins

Recipe courtesy of Elyse Sutton

YIELD: Makes 4 to 6 servings

INGREDIENTS: 

1 cup farro

2 chopped pears

1/4 cup golden raisins

2 thinly sliced celery stalks

1/2 cup chopped parsley

1/2 cup shredded Parmesan or goat cheese

3 tablespoons olive oil

3 tablespoons apple cider vinegar

salt and pepper

DIRECTIONS:

Cook the farro as directed. Drain well and transfer to a large bowl to cool. Add pears, raisins, celery stalks, parsley, cheese, olive oil and apple cider vinegar and toss well. Season with salt and pepper. 

High Energy Salad Bowl

Recipe courtesy of Lori Yates

High Energy Salad Bowl

YIELD: Makes 1 serving

INGREDIENTS: 

2 1/2 oz (about 2 cups) fresh chopped kale or baby spinach

1/4 medium orange, sliced

1/2 cup cottage cheese

1/3 cup steamed asparagus spears cut into 2-inch pieces, chilled

1/4 cup cooked farro, chilled

1/4 cup fresh cherries pitted and halved, or blueberries

2 tablespoons slivered almonds or pecans, toasted

2 tablespoons raspberry vinaigrette

DIRECTIONS:

In serving bowl place kale or spinach. Arrange orange slices, cottage cheese, asparagus, farro, cherries or blueberries and almonds or pecans on top. Just before serving, drizzle with vinaigrette.

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The first building in Stony Brook built for exclusive use as a post office. Before then the post office was usually located in a local general store. It was moved to Cedar Street when Ward Melville reorganized the Stony Brook village area. Courtesy Emma S. Clark Library

By Beverly C. Tyler

The first postmaster in Stony Brook in the 20th century was Ralph M. Sammis, appointed on April 16, 1900. He served for 12 years. That same year, Sammis built a home at 77 Hollow Road. According to research by Barbara and Greg Allard, while the house was being built, Sammis and his family rented what is now the Country House Restaurant.

Ralph and Julia Sammis had three children: Anna, Morton, and Mildred. Morton and Mildred were born in the northeast bedroom of the new house on Hollow Road. According to family stories from Anna Sammis, when Morton was born, the family cat gave birth to a litter of kittens under the same bed.

The family’s privy was accessed by a path from the back door, covered by a grape arbor pruned by Julia Sammis each year on Washington’s Birthday. They also maintained a garden with raspberries, blackberries, and grapes, with Ralph planting and Julia tending to the plants. Julia Sammis was known locally for her pickles and preserves.

The Sammis house also played a role in the “Great Stony Brook Post Office Robbery of 1911,” as described in an article by R. Morton Sammis, editor of The Independent Press of Stony Brook, in the Aug. 15, 1952, issue. The post office, then located on Main Street near the current Reboli Center, was situated next to Dr. James A. Squire’s home.

In his article, R. Morton Sammis wrote about his father’s observations during this period, describing how “there was a brick-and-concrete post near the post office windows, and Father noticed someone leaning against it, watching the back room of the post office. From this vantage point, a man could see Father wrapping the money and stamps in a large package we called ‘the bundle.’”

Morton continued, explaining that his father “started home, and the man followed him at a distance… Two days later, a man appeared at our house, wanting to demonstrate furniture polish. He insisted on entering, but once inside, he seemed more interested in observing the layout of the house than his product.”

“That night,” Morton recalled, “Father took ‘the bundle’ home and left it on the table with his coat and vest over it… Later, he took ‘the bundle’ upstairs with him. In the middle of the night, Mother woke him, saying, ‘There is someone in the house!’ Then, we heard the sideboard door squeak, and a flashlight lit the upper hall. Hearing us awake, a loud ‘meow’ came from outside—a signal to the man inside.”

Although the robbers didn’t get “the bundle,” they did steal Dr. Squire’s horse and buggy, later abandoning them in the Islip Cemetery. Following the attempted robbery, Post Office officials issued a stern warning that all money and stamps must remain on post office premises, and Sammis would be held accountable if they were stolen while in his possession. Morton noted that his father, aware of both the rule and the thieves’ interest in “the bundle,” made sure to leave it at the post office.

But that wasn’t the end of the robbers’ attempts. Morton continued in his article, writing, “One morning about a month later, Father arrived to find the safe blown open and its contents gone. Horse blankets belonging to Dr. Squire were wrapped around the safe and soaked, likely at the creek, as one blanket was found too heavy to carry.”

This time, Morton noted, the robbers attempted to escape using Dr. Squire’s early Model T Ford Roadster. However, Dr. F. Duane Squire had turned off the gas line that night due to a leak. “Once again, the robbers resorted to ‘Old Doc’s’ horses, escaping with all the money and stamps,” Morton wrote. “They later abandoned the team on the south side, and Howard E. Dickerson drove Dr. Squire to retrieve it. Later, Post Office officials notified Father that they had captured the culprits.”

Beverly Tyler is a historian with the Three Village Historical Society and author of books available from the society, located at 93 North Country Road, Setauket, N.Y. For more information, visit www.tvhs.org.

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Pixabay photo

By Leah S. Dunaief

Leah Dunaief,
Publisher

The drive between my office and home has been treacherous for my tires over the past couple of years, with the potholes and broken stretches of blacktop causing them to whine in protest. I was taking all sorts of detours through adjoining neighborhoods to avoid them. 

So, imagine my relief when a transportation ground crew appeared a couple of weeks ago and proceeded to repair and repave the roads. The route is now smooth enough for roller skating.

This could have been a metaphor for the coming election.

After mounting anxiety among the populace and near hysteria about what voting would be like and what would lie ahead by the media, it is such a relief that nothing violent  happened. It was only an exercise in demonstrating the will of the governed.

Yes, half the population is keenly disappointed that its candidate did not win and make history, and the other half is ecstatic that its candidate did win and did make history. But an amazing calm has descended. 

Polls almost all across our nation were crowded but enabled orderly voting. There were a few bomb threats phoned in, largely attributed to Russian interference, which delayed our voting process in a minor way, but there were no scenes of perilous conflict. 

We Americans did what we are supposed to do during elections. We voted—in greater number than usual—then went about our usual business and awaited the results.

The only uptick in normal activity was in the stock market, which soared wildly at the prospect of calm and stability. There was no factual basis for any claims of chaos. And no one so far seems to be challenging the results.

We can let out our collective breath.

This election should not pass from sight without our plaudits for the poll workers. When I entered my polling place about 10:45 a.m. on Tuesday, I was greeted cordially, directed to the proper table to register, then to another for the ballot and given a short explanation on how to fill it out.

When I emerged, ballot in hand, from the booth, I was further directed to one of the voting machines, then I left with a receipt and a sticker some kind soul had supplied that read, “I voted.” As I left, I was thanked a couple of times for voting by poll workers. 

It occurred to me that we, the voters, should be thanking them. Despite the severe concerns expressed in the lead-up to the election about the safety issue for those workers, they showed up, graciously did their jobs, safely put in a long day, then returned to their homes. 

They supported the ultimate key for democracy to happen: the vote.

So thank you to the many men and women, all across America, and those in our individual polling places, for your help. And thanks to those who came to protect them.

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Pixabay photo

By Daniel Dunaief

Daniel Dunaief

Many people had an enormous stake in the election.

Beyond the policies, the ideas, the rallies and all the other hoopla around the hotly contested Election of 2024, people contributed significant amounts of money to back their favorite candidate or candidates.

OpenSecrets predicted that the 2024 federal election cycle would be the costliest on record, at $15.9 billion.

That’s a lot of advertisements funded by people who felt compelled to offer their financial support to candidates they thought would be the best for them, their counties, their states and the country.

So, what did we get for all that money?

Well, for starters, we had advertisements that decried the unqualified or awful nature of the other candidate. Sure, I suppose there’s some value in that.

But as a die-hard Yankees fan — a fitting phrase this year after the Bronx Bombers committed the kind of errors my son described as U8 mistakes — I’m not sure I’d want my team to spend so much time and effort trash talking, beating up or insulting their opponents.

Yes, I get it. Sports and politics aren’t the same, and yet, we the fans, supporters and general public invest in people in these arenas, hoping for the best from them.

Talking about how bad the competition is doesn’t make you better. It can scare people into voting for you, I suppose, but that doesn’t seem like a particularly honorable way to win. It also doesn’t set the tone for our children, who watch these advertisements or hear the words from would-be political leaders and wonder why they should exercise restraint on the playground after they’ve heard political leaders call each other names or insult each other. 

I suppose all those horrible words and a readiness to “fight” is far preferable to the historic human way of changing government regimes. In previous generations and in non-democratic societies, people shed blood to create a new government or bring in new leaders.

In theory, every four years, We the People can go to the ballot box and alter the direction of the country with our vote.

That brings me back to the money. Beyond the contribution to our candidate, what do we get back for the money we spend?

To borrow from Wall Street, what’s the return on our investment? Can we ask to speak with some of these leaders? Can we send ideas to improve the way government works?

No matter who wins any election, that person has a duty and responsibility to represent everyone, including those people who didn’t vote for them and their adversaries in the election cycle. The once and future president, whether he likes it or not, represents his constituents and his adversaries.

Getting elected doesn’t just give them power: it places enormous responsibility on their shoulders.

They came to us, electronic palms outstretched, asking for money and we gave it to them, despite concerns about our economic future, our desire to save for ourselves and our children and our need to invest in ourselves.

How else could we have spent that money? Could we have taken classes that enabled us to find other jobs? Could we have sent that money to charity to provide for the basic needs of people who are struggling to survive?

Now that donations helped fill many of those seats, those politicians, on day one, should make sure they listen to people, should affect positive changes and policies, and should work to ensure that they reward the public with effective leadership.

Let’s hope that money backed the right candidates, which can and should benefit the entire country.

Is it too much to ask that, one day, we all see a reasonable return on these investments?

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Kai

MEET KAI!

This week’s shelter pet is Kai,  a Bully/Poodle/Terrier mix still waiting to be adopted from the Smithtown Animal  & Adoption Shelter since arriving  in February of this year.

Estimated to be about two years old, Kai is one adorably unique looking dude! At 55 pounds, he is love and fun all of the time but was denied proper training and socializing and nees a patient family that will show him love and give him the time he’s been denight. He would do best in a home with older children. To meet him is to fall in love!

If you are interested in meeting Kai, please call ahead to schedule an hour to properly interact with him.

The Town of Smithtown Animal & Adoption Shelter is located at 410 Middle Country Road, Smithtown. Visitor hours are Monday to Saturday from 10 a.m. to 3 p.m. (Sundays and Wednesday evenings by appointment only). For more information, call 631-360-7575 or visit www.townofsmithtownanimalshelter.com.

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The DASH diet is a flexible eating plan that helps create a heart-healthy eating style for life. Stock photo

By David Dunaief, M.D.

Dr. David Dunaief

Heart failure (HF) occurs when the heart’s pumping is not able to keep up with the body’s demands for blood and oxygen and may decompensate. Unlike a heart attack, it develops slowly over years and may take a long time to become symptomatic. According to the latest statistics, 6.7 million Americans over the age of 19 are affected (1).  These numbers are projected to increase to 8.7 million by 2030, with the greatest growth among those aged 35 to 64 (2).

There are two types of heart failure, systolic and diastolic. Put simply, the difference is that the output of blood with each contraction of the heart’s left ventricle is generally preserved in diastolic HF, while it can be significantly reduced in systolic HF.

Fortunately, both types can be diagnosed with an echocardiogram, an ultrasound of the heart. The signs and symptoms of both include shortness of breath during daily activities or when lying down; edema or swelling in the feet, legs, ankles or stomach, reduced exercise tolerance; and feeling tired or weak. These can have a significant impact on your quality of life.

Major lifestyle risk factors for heart failure include obesity, smoking, poor diet, being sedentary, excessive alcohol intake (3). Medical conditions that increase your risk include diabetes, coronary artery disease, high blood pressure, and valvular heart disease.

Heart failure can be treated with medication, including blood pressure medications, such as beta blockers, ACE inhibitors and angiotensin receptor blockers. All of these have side effects. We are going to look at recent studies that examine the role of diet in reducing your risk. 

The role of antioxidants in your diet

If we look beyond the risk factors mentioned above, some studies have explored the role oxidative stress may play an important role in contributing to HF.

In an analysis of the Swedish Mammography Cohort, researchers showed that a diet rich in antioxidants reduces the risk of developing HF (4). In the group that consumed the most nutrient-dense foods, there was a significant 42 percent reduction in the development of HF, compared to the group that consumed the least. The antioxidants were mainly from fruits, vegetables, whole grains, coffee and chocolate. Fruits and vegetables were responsible for most of the effect.

This study was the first to investigate the impact of dietary antioxidants on heart failure prevention.

This was a large study: it involved 33,713 women with 11.3 years of follow-up. Still, there are limitations, because it was an observational study, and the population involved only women. However, the results are very exciting, and there is little downside to applying this approach.

Applying the DASH diet

A 2022 study examined the effects of the Dietary Approaches to Stop Hypertension (DASH) diet on the risk of developing HF (5). This study included over 76,000 men and women, ages 45-83 and without previous HF, ischemic heart disease or cancer from the Cohort of Swedish Men and the Swedish Mammography Cohort.

The DASH diet emphasizes consuming fruit, vegetables, whole grains, nuts and legumes, and low-fat dairy and de-emphasizes red and processed meat, sugar-sweetened beverages, and sodium.

The researchers found that long-term adherence to the DASH diet was associated with a lower risk of HF. The greater the participants’ adherence, the greater the positive effect.

Interestingly, even replacing one serving per day of red and processed meat with one serving per day of other DASH diet foods was associated with an approximate 10 percent lower risk of HF.

Comparing a variety of diets

The REGARDS (REasons for Geographic and Racial Differences in Stroke) Trial examined the impact of five dietary patterns on later development of HF in over 16,000 patients followed for a median of 8.7 years. The dietary patterns included convenience, plant-based, sweets, Southern, and alcohol/salads (6). 

Researchers found that a plant-based dietary pattern was associated with a significantly lower risk of HF. Compared with the lowest quartile, the highest quartile of adherence to the plant-based dietary pattern was associated with a 41 percent lower risk of HF. 

The highest adherence to the Southern dietary pattern was associated with a 72 percent higher risk of HF after adjusting for age, sex, and race and for other potential confounding factors. Researchers found less effect after further adjusting for body mass index, waist circumference, hypertension, dyslipidemia, diabetes mellitus, atrial fibrillation, and chronic kidney disease.

They did not observe any associations with the other 3 dietary patterns.

These studies suggest that we should seek to prevent heart failure with dietary changes, including consuming higher amounts of antioxidant-rich foods, such as fruits and vegetables, and lower amounts of red and processed meats.

References:

(1) Circulation. 2024;149:e347–913. (2) hfsa.org. (3) cdc.gov. (4) Am J Med. 2013 Jun:126(6):494-500. (5) Eur J of Prev Cardiology 2022 May: 29(7): 1114–1123. (6) J Am Coll Cardiol. 2019 Apr 30; 73(16): 2036–2045.

Dr. David Dunaief is a speaker, author and local lifestyle medicine physician focusing on the integration of medicine, nutrition, fitness and stress management. For further information, visit www.medicalcompassmd.com or consult your personal physician.

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