Does coconut water really have healing properties?

This week, we continue our question-and-answer format to reply to the numerous letters sent by our readers. Hope you will learn something from our response to these interesting questions. Here goes:

Coconut water

Q. I observed the “coconut water” craze when I went to the US on vacation this summer with endorsements from such celebrities as Madonna and others. It is portrayed as a “cure-all” or “miracle elixir.” What’s the real score? — E.B., Quezon City.

A.  You are correct. In the US and Japan, coconut water is showing up everywhere. People drink it at the gym, on the beach, on hiking trails, even while just taking a stroll or sitting at their desks. No question, this tropical tonic — which is quite a common drink in our country — is healthful and hydrating. But sold as a “functional beverage,” it’s not all it’s cracked up to be.

Coconut water is the thin liquid inside young green coconuts. It provides a lot of potassium (about 550 milligrams per 8 ounces, more than a banana), along with other electrolytes — sodium, magnesium, calcium, and phosphorus. Pure coconut water, with a mildly sweet flavor from natural sugars, is virtually fat-free and low in calories. Coconut water is widely promoted as a natural sports drink because of its electrolytes. A study in 2002 found that it was as good as a carbohydrate-based sports drink for rehydration and restoring sugar levels after exercise, plus it caused no stomach upset and was easier to drink in large quantities. Keep in mind though that unless you work out intensely for more than an hour, you don’t need any sports drink or extra sodium — plain water is just fine.

Because coconut water has an electrolyte balance similar to that of blood (it’s “isotonic”), it has been called the “fluid of life.” During World War II, it was used as a substitute for intravenous plasma. Some preliminary research suggests it may have positive effects on blood pressure and cholesterol. And it may be helpful in cases of mild diarrhea. But don’t believe claims that it can control diabetes, fight viruses, speed metabolism, treat kidney stones, smoothen your skin, stop dandruff or prevent cancer.

Bottom line: Drink coconut water if you find it refreshing or want to replenish electrolytes after a long workout. It’s a good source of potassium, which most of us could use more of. And it’s better for you than soda or other sugary beverages. But don’t buy into the hype that it has special healing properties.

Iridology

Q. Is there any legitimacy to iridology? — E.S., Marikina City

A. No, it is a pseudoscience, to put it mildly. Practitioners claim that by looking at patterns of the iris — in the pigment’s color, location, and texture — they can detect imbalances in the body and uncover a person’s state of health. Often, herbs and other dietary supplements are recommended to correct “imbalances.” Though changes in the appearance of the iris may be a sign of certain eye conditions, there’s no evidence that iridology can diagnose medical or psychological conditions. Specifically, several papers have concluded that it’s of no value in diagnosing cancer, allergies, or asthma. Iridology can do harm if it prevents or delays someone from getting proper medical advice.

Omega-3 fats

Q. I am confused about omega-3 fats. Are the different types equally good to take? — R.A. Davao City

A. There are three main types to keep track of: eicosapentoenoic acid (EPA), decosahexanoic acid (DHA), and alphalinolenic acid (ALA). EPA and DHA are found mainly in fish, so they’re sometimes called marine omega-3s. ALA is found in plant-based foods, such as flaxseed, walnuts, and canola and soybean oils.

So far, the evidence for EPA and DHA having health benefits is more extensive than for ALA. Studies have shown that EPA and DHA offer some measure of protection against heart attacks and strokes. EPA and DHA also have anti-inflammatory effects that may be useful in preventing or treating conditions like rheumatoid arthritis and inflammatory bowel disease. Some well-designed studies of ALA are under way, but right now, there aren’t enough data to be confident about ALA having the same effects as EPA and DHA. And there’s reason for doubting whether it does. The body converts ALA to EPA and then to DHA, but that happens only in small amounts. If you’re aiming to increase your omega-3 intake to accomplish all the things that omega-3s are thought to do, increasing the amount of fish you eat is probably the best way to go. That said, flaxseed and the other ALA-rich oils may still be a healthful choice, if you are using them to replace trans or saturated fat.

The American Heart Association recommends that adults eat two servings of omega-3-rich fish (salmon, for example) per week, which works out to about 400 to 500 milligrams of EPA and DHA per day. People with heart disease are advised to double that, so their intake is 1,000 milligrams or a full gram. If you choose to take fish oil capsule, note that the amount of EPA and DHA provided is often only about a third of that listed on the front of the bottle. Check the Nutrition Facts label at the back for the actual amount.

Bone density scan

Q. What is a bone density scan, and what do the numbers mean?                                                                                                    — O.L. Angeles City.

A.  Bone density testing can be done on different bones, including your hip, spine, forearm, wrist, finger or heel. Dual energy X-ray absorptiometry (DXA or DEXA) is a procedure used to measure bone mineral density (BMD). Women age 65 and older should have a DEXA scan to test for osteoporosis. The test is painless and generally takes between 10 and 15 minutes to complete. Experts recommend that people taking osteoporosis medications have a DEXA screening every two years. If you are not taking osteoporosis medications, ask your doctor how often you should be tested. The results of a DEXA scan are reported in two ways: as T-scores and as Z scores.

A T- score compares your bone density to the optimal peak bone density for your gender.

• A T-score greater than -1 is considered normal.

• A T-score of -1 to -2.5 is considered osteopenia and means you are at higher risk for developing osteoporosis.

• A T-score of less than -2.5 is diagnostic of osteoporosis.

A Z-score is used to compare your results to others of your same age, weight, ethnicity, and gender. A Z-score of less than -1.5 raises the possibility that factors other than aging may be contributing to your bone loss. These factors may include thyroid abnormalities, malnutrition, medication interactions, tobacco use, and others. Peripheral bone mineral density tests such as those done at health fairs or in doctors’ offices are less accurate, but they can help identify people who are most likely to benefit from further BMD testing.

Dreams

Q. Are dreams suggestive of anything? Can they predict the future? Do they have any implication on one’s health?

— E.L. San Juan City.

A. That’s an interesting question! Dreams can be fascinating, exhilarating, or troubling. Since ancient times, people have believed in the predictive power of dreams. The Old Testament is full of dreams. Closer to our time, Sigmund Freud’s psychoanalytic theories made much of the significance of dreams. People undergoing psychotherapy at that time talked about their dreams as a possible key to their forgotten histories or innermost desires. Some scientists do agree that the content of dreams provides access to suppressed thoughts. Others regard dreams as mere electrical activity in the brain and of no particular value.

Dreams surely do not predict the future, and there is little evidence that dreams influence health. They can contribute to sleep or disrupt it. The kind of sleep (REM, or rapid eye movement, sleep) that accompanies dreams is necessary for restful sleep. A high fever or other illness may bring on nightmares, and frequent nightmares can cause distress. Certain drugs, including some for blood pressure, may increase dreaming. The dreams we have just before waking up are vivid and often bizarre, and those are the dreams we remember — some of these, of course, are pleasant dreams. Why we dream — and humans are not the only species that dreams — remains a mystery even today. But if a person believes that dreams can influence things to come, then dreams might well play some role in health. A dream of illness could lead you to getting the check-up that you need. Dreaming that your clothes are tight and don’t fit you might motivate you to lose weight. One study on dreams concluded that although dreams do not predict events, they may influence our daily lives simply because some people think they do. We know little about dreams, but “perhaps sleep and dreaming may provide insight into the concrete problem of making sense of ourselves.”