2006 Health Tips **
Weekly health tips to improve your life or someone you care
for
Week of December 30, 2006: Calcium
to Reduce Fat
Researchers at the University of Tennessee believe
they have discovered a link between calcium and fat metabolism.
In a study funded by the National Dairy Council, obese mice placed
on high-calcium, low-calorie diets "lost roughly a fifth of their
body weight and 42 percent of their body fat" in six weeks. The
mice that followed a low-calcium, low-calorie diet lost just 11
percent of their total body weight and a meager 8 percent of total
body fat.
"For any given level of energy balance--of calorie
intake and physical activity--dietary calcium helps determine whether
calories go to storage in the form of fat, or get burned," says
lead researcher Dr. Michael Zemel, who reported on his team's findings
at the Experimental Biology 2000 conference in April. He also notes
that mice that consumed calcium from low-fat dairy sources rather
than supplements lost even more--25 percent of their body weight
and 60 percent of their body fat.
While calcium may not be the magic bullet for
weight loss, Zemel believes it can "markedly inhibit the machinery
for making fat and really rev up the machinery for breaking down
fat."
When considering dairy products for your source
of calcium, keep in mind that
organic products
are free from antibiotics, synthetic hormones, and pesticides. Read
about Real Milk
Week of December 23, 2006: Ginger
Tea
Ginger tea is usually used to help digestion
and relieve nausea but it can be used to boost the immune system
and ward off colds, sore throat and the flu. Ginger tea bags are
available in health food stores but if you want to make it from
scratch it's easy to make. Just heat 4 cups of water in a sauce
pan. While it is heating peel a two-inch piece of fresh ginger root
and cut it into thin slices. Once the water boils, add the ginger,
cover it with a tight-fitting lid, reduce the heat, and let it simmer
for 15 to 20 minutes. After it has simmered strain it and it is
ready to drink. You may add honey and lemon to suit your taste but
know that ingesting
sugar depresses the immune system. Artificial sweeteners are
not recommended.
Week of December 16, 2006: Beautify
Your Hands and Feet
The hands and feet are probably the most abused
parts of our bodies. They are generall the first to show signs of
wear and tear. If you want something to improve the texture and
appearance of your hands and feet, virgin coconut oil (VCO) is the
answer.
From: Virgin Coconut Oil
by Dr. Bruce Fife, p. 61.
Week of December 9, 2006: Soy
Despite many alleged benefits of soy, the downside
has been ignored--soy contains many anti-nutrients.
Anti-nutrients. Raw soybeans are
anti-coagulants and have anti-enzyme agents. Their anti-coagulant
activity is not reversed by vitamin K--the blood-clotting
vitamin. Soy's anti-coagulant properties are attributed
to its anti-tryspin activity. Tryspin is a special enzyme
that is needed to digest protein. It allows vitamin [B.sub.12]
to be assimilated. Soybeans also have anti-proteolytic activity
that increases the requirement for vitamin [B.sub.12]. At
the same time, soy's anti-tryspin activity may actually
create a vitamin [B.sub.12] deficiency.
Raw soybeans contain other anti-nutrients.
Phytic acid, from phytates, present in soybean, binds up
and prevents the absorption of minerals (especially zinc,
calcium, and magnesium). Phytic acid is present in grains
as well. As a result, vegetarians who depend on large amounts
of soybeans and soybean products, as well as grains in their
diets, are at even higher risk for deficiencies of these
minerals. Many studies confirm these findings. Phytates
are present in plant foods, but do not exist in animal foods.
Another group of anti-nutrients in raw
soybeans are hemaglutinins. These substances have the ability
to agglutinate (clump together) the red blood cells in humans
and in other animal species, and suppress growth significantly.
These anti-nutrients are known also as "phytoagglutinins"
or "lectins."
Although the level of many of these anti-nutrients
present in raw soybeans can be reduced somewhat by proper
heat treatment or by sprouting of the beans, the substances
will still be present, at lower levels. The only satisfactory
method known to deactivate these anti-nutrients is by means
of traditional fermentation. This process involves a slow
chemical change, triggered by bacteria, molds, and yeast.
Fermentation deactivates the anti-nutrients present in raw
soybeans, such as the enzyme inhibitors, trypsin inhibitor,
phytic acid, hemagglutinins, and vitamin antagonists. Fermentation
makes the nutrients in soybeans much more available and
digestible.
Soybeans, even processed ones, have anti-thyroid
properties. This characteristic was noted briefly in the
accompanying article, but consumers deserve to know more.
The estrogenic isoflavones in soy--genistein and daidzein--are
much touted for their alleged health benefits. What is unpublicized
is that they happen to be anti-thyroid agents. Individuals
who habitually consume soybean products (the recommendation
currently in vogue) may encounter long-range thyroid disturbances.
Animal studies relate the isoflavones in soy to thyroid
disorders, including goiter. Other studies have related
soy consumption negatively not only to hypothyroidism, but
also to low energy levels, poor mineral absorption, and
infertility.
Several Downsides. How beneficial
are soy products being offered to Americans? The anti-nutrients
in modern soy products, including soy flour, can inhibit
animal growth. In humans, they can cause intestinal problems,
reduce protein digestion, and lead to chronic deficiencies
in the uptake of amino acids.
The soy health claim now permitted is
based on 25 grams of soy protein daily, alleged to reduce
the risk of heart disease. Such a daily overload of soy
inevitably increases the risk for soy allergenicity. The
FDA determined that diets with four daily servings of soy
can reduce levels of low-density lipoproteins (LDLs). Four
daily servings of soy protein not only promote the risk
of more allergenic reactions, but replace high-quality protein
foods that have no anti-nutrients with low-quality protein
foods that have many anti-nutrients. In addition, the recommendation
narrows the food base and negates the sound principle of
choosing from as wide a variety of foods as possible.
Recently, the FDA approved the health
claim for soy protein, in response to a petition by a leading
soy producer. In view of the overall evidence, is the health
claim justified? Previous health claims have been approved
in response to commercial interests, and similarly based
on highly selective evidence. One critic observed that
"no other dietary staple has so many anti-nutrient drawbacks
as soy. Conversely, no other food has so many public relation
firms and lobbyists working for it."
Excerpts from
Consumers' Research Magazine, "What You Also Need To Know About
Soy" by Beatrice Trum Hunter (June 1, 2000).
Week of December 9, 2006:
Oxygen & the Digestive System
If you want to maximize metabolism (metabolism
is the speed at which your body burns off calories.), breathing
is one of the most effective tools becasue the greater your capacity
to take in oxygen, the higher your metabolic "burning power" will
be.
Breathe in more oxygen and you burn food more fully.
It's really that simple. The digestive system
is hungry for oxygen. Certain parts of the stomach lining consume
more oxygen that any other tissue in the body. The intestinal villi,
our site of primary nutrient absorption, are charged with the job
of extracting large quantities of oxygen from the blood during the
breakdown of a meal. When the blood lacks oxygen for the villi to
pick up, absorption decreases.
The more we eat, the more the body naturally
wants us to breathe. After a meal, the parasympathetic nervous system
initiates synchronous changes in breathing, blood circulation, and
oxygen uptake. In other words, the brain automatically increase
air intake to accommodate the need for more oxygen. Breathing more
if you eat a lot is the same as exercising more if you eat a lot.
If you interfere with the body's natural switch to deeper breathing
because of anxiety or overstimulation, you limit your ability to
burn calories. The simple rule here is this: If you eat more, breathe
more.
To further examine the relationship between oxygen
and weight loss, have you ever had the experience of going on a
low-calorie diet and not losing any weight, or dieting and losing
weight the first week but leveling off despite continuing your low-calorie
fare? Many people are perplexed by this mysterious phenomenon, but
the reason is quite simple. Your metabolism changed. The body learned
to tolertate the meager portions of food you served it by lowering
oxygen uptake--decreased oxygen means decreased metabolism. In many
cases, weight loss diets actually teach the body to need less oxygen.
So by going on a low-calorie diet you may think you're doing what's
right for shedding pounds, but you're actually working against yourself.
Week of December 2, 2006: Boost the
Immune System
Now is the time to boost your immune system with
cold, dry weather in most of the US. Some foods that will increase
the number of white blood cells are: garlic, shitake mushrooms,
dark meat turkey, and yogurt (with live active cultures). The white
cell count won't be increased with fruits and vegetables but those
foods will make the white cells stronger. Those that do the most
good are deep orange and green--melons, oranges, carrots, and spinach.
Too much fat will lower the strength of the immune system with the
exception of fish oil which can boost it (remember cod liver oil
given to children in the "old days"?).
Week of November 25, 2006: A Healthy
Heart=A Healthy Brain
It is becoming evident that the risk factors
leading to heart disease (high blood pressure, high cholesterol
and diabetes) also increase the risk of Alzheimer's disease. To
maintain a healthy heart (and a healthy brain) you can make small
lifestyle changes--regular exercise (yoga),
lowering stress levels (yoga),
not smoking, and staying social (yoga
classes and dance
classes).
Another big factor is the diet you maintain daily.
Help keep your heart healthy by avoiding foods containing
hydrogenated fats
(trans fats). Include foods with
omega-3 fatty acids (salmon, sardines, walnuts and freshly ground
flaxseed) and other fats in smaller amounts (extra-virgin olive
oil, coconut oil). Eat plenty of fruits, vegetables, whole grains,
and legumes and add garlic on a regular basis to your diet.
Garlic
lowers blood pressure and cholesterol, and has blood-thinning properties.
Tea and quality
dark chocolate will provide antioxidant compounds (polyphenols)
that have additional heart-protective effects.
Week of November 18, 2006: Vitamin
A
Vitamin A is essential for healthly eyes, bones,
skin, and immune system. Other benefits from the antioxidants that
vitamin A supplies are growth and healing. Here are some things
to remember about vitamin A:
-
Fruits and vegetables with orange and yellow coloring, and
green leafy vegetables contain beta-carotene, a precursor of
vitamin A
-
The body does a poor job of converting beta-carotene into
vitamin A
-
The best dietary sources of vitamin A are animal products,
such as eggs and liver
-
Cod liver oil is an excellent natural source of vitamin A
-
The problems with vitamin A toxicity are associated with
supplements of synthetic vitamin A taken in high doses
Studies show that smokers with a high intake
of beta-carotene are at greater risk of developing lung cancer but
for just about everyone else, it's almost impossible to overdo vitamin
A consumption, according to Allan Spreen, M.D. Dr. Spreen suggests
that 10,000 IU of beta-carotene vitamin A per day is adequate for
most people. Talk with your doctor or a dependable nutritionist
to determine a vitamin A dosage that's right for you.
Week of November 11, 2006: The Shoulders
One of the more common areas for joint problems
is the shoulder. As people become older and less active, they often
don’t do the motions that require raising their hands and arms above
their head. Because of this lack of movement, the shoulders don’t
get the opportunity to receive needed nutrients, and release waste,
like they should when there is frequent movement.
Each morning do some neck and shoulder exercises:
-
Turn your head from left to right, side to side (ear to shoulder),
chin up, chin down.
-
Move the shoulders by pushing them as far back as possible,
then as far forward, and then rotating them in circles.
-
Stretch your arms up above your head—as far as possible without
discomfort.
These exercises can help to keep your shoulder
joints flexible and healthy.
Week of November 4, 2006:
Hot Packs for Healing
Moist heat can be used to help relax tight muscles
and temporarily relieve pain. It can also help decrease joint stiffness
so it is easier for you to exercise and carry out daily activities.
To use heat therapeutically, select the correct size pad for the
area you want to soothe. While using a hot pack, rest in a comfortable
and relaxed position. Place the hot pack directly on the body area
you wish to treat and make sure the hot pack is in close to the
body. Continue the treatment for 15-30 minutes. You can sit comfortably
in a chair, put the hot pack on the area you want to soothe, and
lean back and relax. You can also go to bed at night with a hot
pack. The hot pack is good for both an injury and chronic pain.
For centuries, it has been known that heat can
relieve pain. There are many ways to do so--soaking in hot tubs,
applying electric heating pads, hot water bottles,
hot packs, etc. Heat
helps us feel better but what exactly does heat do?
-
Heat improves circulation
-
Heat improves cell function (metabolism)
-
Heat decreases stiffness in tendons and ligaments
-
Heat relaxes the muscles and decreases muscle spasm
-
Heat lessens pain
Week of October 28, 2006: Sleeping
Does a Body Good
The body and mind work just as much while sleeping
as when a person is awake. While you sleep the body is working to
correct chemical imbalances, to assure proper blood sugar levels
while you are awake the next day, and to maintain your memory. Prior
to the invention of the light bulb, people usually went to sleep
at sunset and awoke at sunrise, which assured that they got enough
sleep to stay healthy in mind and body. Today the hours to work
have been expanded to any time during a 24-hour period. As a result,
more people are deprived of the necessary sleep for the body to
finish the "repairs" to maintain good health. Now scientists are
realizing that sleep deprivation creates both a mental deficiency
and a physical one.
Deep breathing as described in last week's health
tip (only done lying in bed with the spine straight and the neck
supported) may help you relax enough to get to sleep. For some people
that is not enough. A natural sleep aid can be used to induce drowsiness
and sleep. It is an aromatherapy body patch with an herbal combination
(lavender, chamomile and jasmine) called
Sleep Aid.
Week of October 21, 2006: Breathe
Deeply, Lower Blood Pressure
Sitting with both feet flat on the floor and
your spine straight, deeply inhale through the nostrils, filling
your lungs to two-thirds capacity. Hold your breath for several
seconds, then exhale fully through the nostrils. Repeat this 10
times.
"By holding in the breath for several seconds
the carotid bodies, tiny clumps of nerve tissue containing specialized
chemical receptors and located along the carotid arteries, are fooled
into thinking that blood pressure is rising. The carotid bodies
will then signal a message for blood vessels to dilate, which causes
an overall drop in blood pressure and hence a diminishment of the
stress response.
"By breathing in to only two-thirds of your lung
capacity, you ensure that blood pressure won't go up from the sheer
exertion of forcing the lungs to maximum expansion. By breathing
out more fully than you breathe in, you help move stale air out
from the lungs. Slow, deep breathing has also been shown to increase
endorphin release in the body, producing a sense of relaxation and
well-being."
Doing this before you eat can also help to prevent
digestive problems--irritable bowel syndrome, heartburn, constipation,
chronic gastric upset, etc.
From: Week 1 of
The Slow Down Diet--Eating
for Pleasure, Energy, & Weight Loss
Week of October 14, 2006: Dry Skin
in Winter
Dry itchy skin may start to bother you with the
heat running in most homes now. You need to moisturize the skin
for relief during the "dry" months of winter. Here are some winter
skin-care tips:
-
Use a humidifier to keep the humidity in your house higher
during the the months the heat is running.
-
Use lip balm to prevent chapped lips.
-
Apply moisturizers within three minutes of finishing a bath
or shower.
-
After washing hands, immediately apply hand cream to seal
in moisture.
-
Use ointments with zinc and vitamins A and E on problem areas
to heal dry skin.
-
Use gloves if doing any dishwashing or cleaning with soap
and water.
Burt's Bees
has many good natural products for skin care.
Week of October 7, 2006: Green Tea
With colder weather upon us, drinking a cup of
steaming green tea is a healthy way to warm up your body. Tea has
a compound in it--epigallocatechin gallate, or EGCG--that appears
to promote normal blood sugar levels. EGCG is an antioxidant that
helps to protect your cells from free-radical damage.
A U.S. Dept of Agriculture study found that green
tea helped support normal insulin activity. Preliminary studies
suggest that green tea helps support healthy blood pressure and
cholesterol levels, aids healthy digestion, and more.
Week of September 30, 2006: Mushrooms
Many cultivated white or "button" mushrooms found
on supermarket shelves (portobello and crimini mushrooms are included)
contain natural carcinogens (as do other foods--celery, peanuts,
peanut products, and salted, pickled, or smoked foods). The natural
toxins aren't present in other kinds of mushrooms that offer great
health benefits. If you do eat those types of mushrooms, don't eat
them raw. If you cook them thoroughly over high heat, it will break
down some of the toxins. Here are some of the medicinal mushrooms
available:
-
Cordyceps mushrooms
are used as a tonic and restorative and also known for improving
athletic performance and can be used for general weakness or
for health maintenance.
-
Enoki mushrooms need only brief cooking and are very mild
and have significant anticancer and immune-enhancing effects.
-
Maitake mushrooms have anticancer, antiviral, and immune-system
enhancing effects and may also help control both high blood
pressure and blood sugar levels.
-
Reishi mushrooms are medicinal and not used as food since
they are woody, hard, and bitter. Like maitake and other related
mushrooms, reishi mushrooms can improve immune function and
inhibit the growth of some malignant tumors and also show significant
anti-inflammatory effects, reduces allergic responsiveness,
and protects the liver. Dried, ground mushrooms can be used
to make tea (bitter).
-
Shiitake mushrooms contain eritadenine, which encourages
body tissues to absorb cholesterol and lower the amount circulating
in the blood and also have antiviral and anticancer effects.
Week of September 23, 2006: Olive
Oil
Adding a little olive oil to your diet may help
your colon. Researchers believe that olive oil may have the ability
to help lower your risk of colon cancer. Studies indicate it may
be the high concentration of squalene, an element of olive oil,
that gives olive oil its cancer-fighting powers. Keep your colon
young and beautiful by adding a tablespoon of olive oil to your
salad everyday.
Week of September 16, 2006: Tomatoes
The richest dietary source of lycopene is tomatoes.
The absorbency of lycopene (an antioxidant) is increased when tomatoes
are served warm with a source of fat, such as cheese or meat. Studies
have shown that lycopene may offer protection against breast cancer,
pancreatic cancer, prostate cancer, and heart disease.
Week of September 9, 2006: The Wisdom
of the Biblical Diet
The wisdom of the
Biblical Diet found in
Leviticus 11 keeps being
supported by scientific research. A
study of 37,309 women discovered that those who ate bacon at
least twice a week had a 17% higher risk of developing type 2 diabetes
than those who ate it less than once a week. The women who had hot
dogs at least twice a week increased their risk by 24%. The study
did not uncover how or why eating these meats lead to diabetes The
researchers think it may be nitrates, nitrites, preservatives and
additives that are toxic to pancreatic cells (damage to these cells
is a characteristic of type 2 diabetes. The results from the study
are at the
Diabetes Care Online website.
My comments: The main ingredient of bacon and
hot dogs is pork which is forbidden in the Levitical diet. One day
people will realize that these dietary laws were given for our good
health and not just to provide a hardship for religious followers.
People who decide not to eat pork are usually taunted by at least
one or two friends and relatives. Those people will never be convinced
nor matter what any studies may prove.
Week of September 2, 2006: Fats in
Your Diet
A large body of research has shown trans fat
consumption to be strongly associated with a higher risk of artery
damage, heart disease, Alzheimer's disease and some cancers. This
is an effect on the human body with which virtually all nutritionists
are in agreement.
Beware of products whose packages claim, "zero
trans fats." The FDA allows food manufacturers to claim "zero trans
fats" if the product contains less than half a gram of trans fats
per serving. It's an FDA loophole that benefits food producers and
helps promote disease. Look for the word "hydrogenated" and put
the products with it back on the shelf.
Are saturated fats as dangerous as trans fats?
In a word: No. William Campbell Douglass II, M.D., has this to say
on saturated fats:
"Countless studies show that the MORE animal
fats people eat, the better their heart health. Need some proof
from the real world? The African Masai, North American Eskimos,
Japanese, Greeks, Okinawans, and our good friends the French
all consume diets that are extremely high (by mainstream American
standards) in saturated animal fats. Yet these people enjoy
astonishingly low rates of heart disease, hypertension, and
coronary events."
Week of August 26, 2006: Back Health
Poor posture is a major contributor to back pain.
Karl Knopf, PhD, the author of the books
"Weights
for 50+: Building Strength, Staying Healthy and Enjoying an
Active Lifestyle"
and
"Stretching
for 50+: A Customized Program for Increasing Flexibility,
Avoiding Injury, and Enjoying an Active Lifestyle"
believes that the first order of business for strengthening
and rehabilitating the back are posture exercises, which can be
practiced absolutely anywhere.
Stand upright with your weight evenly distributed
over the balls of your feet and heels, with legs slightly bent.
Then tilt your pelvis slightly forward so your tailbone is slightly
tucked under your hips. Make the distance from your belly button
to your sternum as far as possible by letting the chest rise
and open, countering the "hunched over" effect. Your chin, sternum
and belly button should be lined up from the front. From the
side it should look like your earlobes are over your shoulders,
which are over your hips. Practice that alignment whenever you
are standing. When you sit, the alignment should be the same.
Make sure you sit on the "sit bones" of the buttocks, not on
the tailbone.
The back alone can't hold your body upright,
there are 3 basic groups of muscles that help keep the back aligned.
They need strengthening to build a strong support system for the
back. To strengthen the abs, back and glutes, Dr. Knopf recommends
the following exercises:
-
Buttocks strengthener: Lie on your back with knees bent and
feet flat on the floor. Tighten butt muscles and lift the butt
off the floor slowly. Hold for a few seconds, return. Do 10
repetitions.
-
Hamstring stretch: Lie on your back, feet straight out. Pull
your right knee into the chest and hold it there for a few seconds.
Then gently extend the leg toward the ceiling until you feel
a stretch in the hamstrings. Hold, return to start and repeat
with the other leg. This stretches the hamstrings.
-
Mad cat: Get on your hands and knees. Arch your back like
a cat. Keep your neck in a relaxed neutral position. Hold for
10 seconds, then release. (Note: Don't do this if you have a
ruptured disc.)
Week of August 19, 2006:
The Truth About Kelp
Mike Brown added some new information he found
on kelp to the 3rd Edition (2003) of
Rich Tucker's "Biblical Nutrition,"
p. 43:
One of the unclean items that everyone
has missed for thousands of years is plants that grow in
water, such as spirulina and seaweed (algae). Even the Jewish
rabbis have missed this one. Here's my evidence.
About thirty years ago a chiropractor
told my wife to take six kelp tablets a day. She did this
for nine months. She started oozing pus from her joints
so she quit taking it. At the time I thought the kelp was
just causing too many toxins to come out of her body at
once. I had seen people losing weight too rapidly wind up
with toxicity from the toxins stored in their fat cells
being dumped into the bloodstream. I figured this was the
same thing.
In November of 2002 my wife met a woman
who had gotten fluoride poisoning from spirulina. The woman
had taken it for years in the late sixties and early seventies
when it was the latest and greatest fad of the natural food
world. She had become very ill even though she thought she
was doing all the right stuff for good health. As soon as
the cause of her illness was discovered, she quit taking
the spirulina. Once I had that piece of evidence, I backtracked
to thirty years ago and reread Leviticus 11. Leviticus 11
prohibits eating anything that moves in the water without
scales and fins. It doesn't say "creature."
*
Using that as a starting point, let's
then consider the function of plants that grow in water.
Their function is to collect impurities at the top of the
water, just as shellfish and the like do at the bottom.
Consider how water is cleaned: only by
organisms designed to collect impurities such as seaweed.
Air is cleaned by ozone produced by lightning.
* Please note that
only some versions do not use the word "creature"--The Living Bible
("whatever swims in the water"),
New American Standard Bible,
New International Reader's Version,
New International Version,
New International Version - UK,
New Life Version,
New Living Translation, and
Today's New International Version.
Note also that "seaweed" is actually algae. An
exact classification of whether algae is a plant or an animal has
not been made. Algae contains both plant and animal characteristics.
Some consider it an animal, and others a plant.
Comments and
responses to this health tip
Week of August 12,
2006: Cleaning Your Teeth
Teeth cleaned with bar soap are cleaner than
teeth that are cleaned with toothpaste. The chemicals in toothpaste
can contaminate the teeth and prevent good enamelization. Plain
bar soap is excellent, free of impurities, cheap, and superior as
a tooth brushing agent. Wet your toothbrush and then rub it on the
bar of soap. It is an excellent detergent, mixing insoluble oils
on the tongue, inner cheek, and teeth. Be sure to rinse well with
water. Liquid soaps should not be used. If you are unable to brush
after a meal, rinsing your teeth well with plain water would be
better than doing nothing to clean the mouth of food particles.
-- Information from "Good Teeth:
Birth to Death." See also
Perfect Prescription Tooth Soap For Your Teeth
Week of August 5, 2006: Natural Treatment
for Depression
When you are depressed, instead of telling the
doctor and expecting a "pill" to make you better, try vigorous exercise.
Research on depression has found it to be the most consistent and
successful way to alleviate depression. It's the time to breath
deeply and feel winded from exercise. Practice breathing with meals.
Nourish yourself with quality foods. This advice is from "The
Slow Down Diet--Eating for Pleasure, Energy, & Weight Loss."
Week of July 29, 2006: Homemade Gatorade
A recipe was concocted by the late bodybuilder
Steve Reeves
for replacing electrolytes and fluids during workouts. To make
this natural exercise drink, mix a pint (16 ounces) of water with
1 tablespoon of honey and the juice of 2 lemons. The more you work
out, the more you will sweat and the more you need to drink liquids.
Week of July 22, 2006: Brain
Food
An ounce of prevention is worth much more than
a pound of cure. A healthy dose of preventive medicine is as near
as your local farmers' market. Fresh fruits and vegetables are proven
winners in the fight to stave off dementia, and some research even
suggests that these powerful plant foods may turn back the cognitive
clock.
- Broccoli, cauliflower, and other cruciferous
vegetables are great for memory.
- Spinach and other leafy greens are among
the richest sources of folate (a B vitamin) which appears to
play a major role in preventing stroke, which accounts for 25
percent of dementia cases. Folate may also reduce the risk of
Alzheimer's disease by helping the body break down homocysteine,
an amino acid that is toxic to nerve cells.
- For antioxidants blueberries beat out
about 50 other fresh fruits and vegetables. They also combat
inflammation. That combination is powerful in the fight against
Alzheimer's disease.
- Nuts are high in fat, but it's the right
kind of fat—cholesterol-lowering, artery-protecting, inflammation-fighting
fat. Other smart choices for a healthy brain include monounsaturated
oils like olive and canola, and fatty fish such as salmon, mackerel,
and tuna.
- Fruit and vegetable juice are protective. A study found
that older adults who drank at least three glasses of juice
a week had a 75 percent lower risk of Alzheimer's disease compared
to those who drank juice less than once a week.
Week of July 15, 2006:
Fresh, Whole Food
You cannot make up for an
unhealthy lifestyle by buying foods that have "healthy," "low-fat,"
or "low-carb" on the label. Packaged prepared foods have gone through
significant processing so they will have a long shelf life and a
good appearance. It's healthier to stick with real food--food that
is fresh and whole. It doesn't take long to make a fresh salad,
to steam fresh veggies, or to cut fresh fruit. Making baked chicken,
broiled fish, and a roast in the crock pot is easy if you just plan
ahead. You can't take a shortcut to good health.
Week of July 8, 2006: Natural
Indigestion Relief
Celery can be used to relieve indigestion. Raw
celery has the right amount of "something" that instantly seems
to neutralize and calm down an upset stomach. It is called a natural
antacid. (Cats and dogs eat grass when their tummy tells them to
do so. Too bad we don't have that natural instinct anymore.)
Week of July 1, 2006: Homocysteine
Since there isn't a drug that
will lower homocysteine, so you don't hear the word repeated 50
times a day in a barrage of TV commercials. Homocysteine must be
kept low to help prevent plaque buildup on blood vessel walls. A
new study reveals that adequate intake of two nutrients can help
considerably--choline and betaine.
Choline is a B vitamin that
the body uses to make a neurotransmitter that facilitates memory
storage and muscle control. Choline deficiency has been associated
with insomnia, fatigue, poor kidney function and memory loss. Extreme
cases of deficiency may prompt anemia, high blood pressure, cardiovascular
disease and kidney failure.
In a study published in the
American Journal of Clinical Nutrition, a Harvard team examined
food frequency questionnaires submitted by more than 1,900 subjects
(average age was 54) who participated in the Framingham Offspring
Study. Using the new food composition databases from Harvard, the
Department of Agriculture and the Journal of Nutrition, researchers
were able to assess the total intake of choline and betaine (choline
is oxidized to betaine). Blood samples provided total homocysteine
measurements for each subject.
Researchers found that subjects
with the highest intake of choline had nearly 10 percent lower total
homocysteine compared to subjects with the lowest choline intake.
When highest and lowest betaine levels were included in the analysis,
homocysteine levels dropped even lower in the highest intake group.
This homocysteine reduction might have been more dramatic if the
subjects had actually been getting the recommended daily intake
for choline, which is 550 mg per day for men and 425 mg per day
for women. The highest choline intake recorded in the study was
401 mg per day, and the average for all subjects was just over 310
mg per day.
The best sources of choline
are meat, eggs and milk. Betaine is found mostly in spinach, broccoli
and beets.
Links:
FamilyDoctor.Org
Homocysteine.net
Information
on heart disease and related cardiovascular conditions
Homocysteine from Wikipedia, the free encyclopedia
Week of June 24, 2006: Flexibility
in the Feet
Yoga poses increase muscle tone and stretch foot
muscles and connective tissue. Creating and maintaining muscle tone
in the feet will improve overall foot health. Bringing flexibility
and strength to the feet, toes and ankles can lead to overall better
health and alignment for the body. By creating proper foot alignment,
the rest of the body is able come into alignment. Our body reflects
everything we do with our feet, therefore if our feet are in proper
alignment our bodies come into proper alignment.
Any pose that strengthens the lower leg muscles
and feet will help improve foot problems as well as increase circulation,
reduce leg cramping, help reduce swollen ankles, and create stability
in the body. Listed below are a number of specific yoga poses that
benefit the feet:
Viparita Karani-Legs up the wall,
Adho Mukha Svanasana-Downward Facing Dog,
Virasana-Hero Pose,
Baddha Konasana-Cobbler Pose, and
Squat pose (knees up, heels on floor).
Week of June 17, 2006: Iron in the
Body
Iron intake could have a profound effect on your
brain and your hair. When Cleveland Clinic researchers reviewed
four decades of research and case studies that examined the association
between hair loss and iron deficiency, they found a strong link
between low levels of the iron and some of the most common types
of hair loss. Although not a health issue, hair loss is important
for many men and women. By some estimates, more than two billion
people suffer from iron deficiency. Many of them are not even aware
of it. Even worse, according to a Pennsylvania State University
study, even mild iron deficiency may be enough to impair cognitive
function.
The Penn State researchers recruited 113 women
aged 18 to 35 who took a round of cognitive ability tests at the
outset of the study. Blood samples separated the women into three
categories: 30 were iron sufficient, 53 were iron deficient, and
30 were iron deficient anemic. In the initial tests, women who were
iron deficient (but not anemic) scored significantly worse than
women who were iron sufficient. Women with anemia also scored worse
and took longer to complete the tests--the worse the anemia, the
longer they took. In the four months following the first tests,
the women were randomly selected to receive either a 60 mg iron
supplement daily, or a placebo. At the end of this period, the subjects
took another round of tests. On average, the women who took the
supplements (regardless of their previous iron status) scored just
as well on the tests, and just as quickly, as the women who were
iron sufficient at the outset of the study. Writing in the journal
Cell, the authors of the study concluded that "iron status is related
to information processing in adult women."
The problem with the Penn State research is also
the key to its success: iron supplements. These supplements may
have done wonders in the short run, but as an ongoing therapy, iron
supplementation has several pitfalls. Inorganic iron in high doses
is too reactive in the body when it is not insulated from the system
by being encased within the heme structure of hemoglobin. Free radical
formation from free iron is just too much of a threat. Dietary sources
of heme iron come exclusively from red meat, fish, and poultry,
with beef liver and chicken liver having the highest amounts of
iron. An additional intake of vitamin C can also help the body absorb
iron.
The two primary causes of anemia are iron-poor
blood (often triggered by menstruation or internal bleeding), and
a deficiency in two critical vitamins: folic acid and vitamin B-12.
Getting good amounts of these nutrients is especially important
for seniors because the ability to absorb vitamins from food diminishes
and the tendency to develop anemia increases. Many mainstream doctors
see so many elderly patients who have anemia that the condition
is widely regarded as a normal part of aging so when anemia is diagnosed
it often goes untreated. This is a critical mistake because in recent
years, research has shown that anemia dramatically increases the
risk of early mortality for those with chronic health problems such
as heart disease and cancer.
Anemia is easily diagnosed with a typical blood
test, so ask your doctor to check your next blood test for a reading
of your red cell blood count--especially if you tire easily. A natural
source of food to protect against anemia is
Argentine beef liver powder.
Week of June 10, 2006: Butter
Butter has been demonized by the processed foods
industry (one of the largest industries in the nation) and the mainstream
media. There are a few facts about butter that you won't hear on
the nightly news.
If you are using raw or cultured butter made
from grass fed cows, you don't need to feel guilty about it. It
is not only delicious, but a truly healthy fat providing vitamins
A and D, as well as a small amont of omega 6 and omega 3 EFA's (in
the correct proportions).
Butter also provides conjugated linolenic acid
(CLA) which assists the body in maintaining lean muscle, lecithin,
butyric acid (which is antifungal and antitumor), lauric acid (immune
system supporting) as well as many other essential nutrients.
If you can't bring yourself to eat butter, you
can use olive oil (use only virgin oils which are cold-pressed).
Week of June 3, 2006: Natural Mosquito
Repellant
A 2002 study in the New England Journal of Medicine
compared different synthetic chemical and herbal repellents. It
showed that Repel Lemon Eucalyptus Repellent provided 120.1 minutes
of mosquito protection, more than a repellent with a low concentration
of the chemical DEET (Off Skintastic for Kids with 4.75% DEET provided
88.4 minutes of protection) and less than Off Deep Woods with 23.8%
DEET, which provided 301.5 minutes of protection.
A study by the US Dept of Agriculture compared
4 synthetic mosquito repellents and eight natural mosquito repellents
and found that Repel Lemon Eucalyptus was the most effective repellent,
more so than a 7% DEET repellent.
Lemon eucalyptus oil repellents, in addition
to the chemicals DEET and picaridin, have been registered with the
US EPA (which means that the materials have been reviewed and approved
for effectiveness and human safety) and recommended by the Centers
for Disease Control and Prevention (CDC) for mosquitoes that may
carry the West Nile virus.
A June 2006 Consumer Reports article stated that
after conducting their own tests, Repel Lemon Eucalyptus was the
best non-DEET mosquito repellent. However, volunteers criticized
its odor.
Repel can be found online or is available at
REI, Target and Wal-Mart.
Week of May 27, 2006: Men: Eat Your
Veggies
Research has found that men who eat plenty of
soluble fiber have a lower risk of prostate cancer. Although heart-healthy
fiber can be found in fresh produce, oatmeal and beans, fiber from
vegetables was shown to be the most beneficial for prostate health.
To achieve this replace meat with beans in soup
and casserole recipes; make a vegetable-based casserole the main
dish at dinner; order a veggie pizza instead of a meat version;
and include a fresh, organic vegetable salad with lunch and dinner.
All taste good…and they're good for you.
Week of May 20, 2006: Food and Wrinkles
Researchers in Australia recently found that
what you eat can directly affect your skin. They found that the
type of foods people ate influenced the amount of wrinkling and
damage to skin exposed to the sun. The test subjects in the study
were older and came from different ethnic backgrounds. Fewer wrinkles
were found in those who consumed vegetables, olive oil, fish, legumes,
eggs, yogurt, nuts olives, cherries, melons, dried fruits, prunes,
apples, pears, multi-grained bread, jam, tea, and water.
The foods associated with more wrinkles in this
study included sugar, full fat milk, red meat, potatoes, margarine,
butter, sodas, pastries and other junk.
The bottom line is
you are what you eat.
There is not doubt that fruits and vegetables are good for your
body and if you needed proof that these and other whole foods are
also good for your skin, the study confirmed it.
Week of May 13, 2006: Artichokes
for Health
The artichoke has a diuretic effect because it
stimulates bile and urine. In 1940 a study by a Japanese researcher
discovered that the artichoke lowered cholesterol a bit and acted
like a diuretic. Swiss researchers have found that after eating
an artichoke the cholesterol in their human subjects dropped. Studies
done by US and Russian researchers also found a drop in blood cholesterol.
They also found the artichoke has anti inflammatory activity in
dogs. The French have been successful in using artichoke extract
for treating kidney and liver aliments and have taken out a patent
on it.
Week of May 6, 2006: Extra-Virgin
Olive Oil for Salad and Skin
Scientists recently discovered that you may protect
yourself against skin cancer by rubbing extra-virgin olive oil on
your body after you spend time in the sun. They found that cheaper
non-virgin olive oil had less effect. The hairless mice in the study
who used the top-of-the-line oil developed smaller, fewer, and less
life-threatening tumors when they were put under a strong ultra-violet
lamp three times a week for five minutes a session. So use that
extra-virgin olive oil in your salad dressing and on your body after
sun bathing. Organic brands are the best.
Week of April 29, 2006: Boost Your
Memory
Here are some tips for improving your memory:
-
Drink plenty of water during the day.
-
Increase consumption of high fiber foods.
-
Get some 20-30 minutes of sun each day at minimum with as
much skin exposed as is safe. Do not use sun blocks. Start with
short periods of time and slowly increase to avoid burning.
-
Get some mild exercise. Start with 10 minutes of walking
and build additional minutes each day until you can walk for
one hour.
-
After 15 days or less you will find improvement in your memory.
Continue for 60 days (or the rest of your life).
Week of April 22, 2006: Healthy Leg
Veins
Experts recommend the following self-care treatments
for healthier leg veins.
- Do not cross your legs when sitting.
-
Keep your weight under control (losing excess pounds takes
unnecessary pressure off your veins)--check
height/weight charts.
-
Avoid high heels (low-heeled shoes work calf muscles more,
which is better for veins).
-
Don't wear tight clothes around your calves or groin that
can restrict circulation.
-
Take three or four 10-minute breaks daily to elevate your
legs above the level of your heart (lie down with your legs
resting at a higher level).
-
Avoiding long periods of sitting or standing (shift from
one leg to the other or walk gently back and forth, frequently
to encourage blood flow).
-
Exercise and get your legs moving. Walking is a great way
to encourage blood circulation in your legs.
-
Take warm, not hot, baths, and end by splashing cold water
on the legs.
Week of April 15, 2006: Water's Effect
on the Body
Recent studies have shown that:
-
Mild dehydration will slow down metabolism as much as 3%.
-
A glass of water can shut down midnight hunger pangs.
-
Lack of water is the #1 trigger of daytime fatigue.
-
8-10 glasses of water a day could significantly ease back
and joint pain for up to 80% of sufferers.
-
A 2% drop in body water can trigger fuzzy short-term memory,
trouble with basic math, and difficulty focusing.
-
Drinking 5 glasses of water daily decreases the risk of breast
cancer by 79%, and one is 50% less likely to develop bladder
cancer.
Week of April 8, 2006: Walnuts for
Sleep
Walnuts are the richest dietary source of serotonin
which works on the brain and promotes feelings of relaxation, well-being,
and also works on satiety which keeps you from feeling so hungry.
Walnuts will also help lower cholesterol, fight depression and help
you to sleep better. Have one serving of walnuts (1 oz) before going
to bed to help you sleep.
Week of April 1, 2006: Promote Healing
with Nutrients
Recovery from injuries can often be helped with
the aid of nutritional supplements.
-
Vitamin C can aid the healing of fractures
-
Zinc (eggs and fish), magnesium (brown rice and fish), citicoline,
and quercetin (skins of apples and red onions) can aid in the
recovery from traumatic brain injuries
-
Hydrolytic enzymes can bring a more rapid return of function
in the injured area
Week of March 25, 2006: Too Much
of a Good Thing
The journal Lancet (2002;359:1484) reported that
even tea can cause health problems if flavored with bergamot essence
(Earl Grey tea) and consumed in large quantities. It may induce
muscle cramps, involuntary twitches, burning or prickling feelings,
and blurred vision.
If the quantity of Earl Grey tea is kept below
32 ounces (approximately 4 cups), the symptoms usually cease. Too
much of any one thing is not good. Balance is the key to good health.
Week of March 18, 2006: Leucine for
Maintaining Muscle Mass
Body builders and other athletes take supplements
of leucine (an amino acid) in the belief that it helps maintain
muscle mass. An animal study done in France suggests that leucine
might slow muscle loss among the elderly stemming from an age-related
change in muscle protein synthesis and breakdown. When the French
researchers supplemented the diets of elderly rats with leucine,
they saw a return of a youthful pattern of protein breakdown. The
French team is now conducting a study to determine whether leucine
supplementation would work as well for aging humans as it did for
elderly rats. Dietary sources of leucine include meat,
liver, dairy products,
soy, beans, and other foods rich in protein. Previous research has
suggested that leucine supplements can help build muscle mass in
humans, but the French study may be the first to focus on seniors.
The rat study was published in the December 2005 issue of the Journal
of Physiology.
Week of March 11, 2006: Healthy Bones
(they hold you up)
Calcium and vitamin D are important to maintain
healthy bones. Calcium is used by the body to build bone mass and
to slow bone loss. Vitamin D helps the body absorb calcium. The
best sources to get them in your diet are:
-
For calcium: dairy foods, dark leafy greens (kale, collards)
broccoli, canned salmon, sardines, and dried figs.
-
For vitamin D: oily fish (salmon, sardines), fortified soy
milk, and orange juice. (Don't forget to get some sunshine--10
to 15 minutes of sunshine 3 times weekly is enough to produce
the body's requirement of vitamin D.)
Week of March 4, 2006: Weightlifting
for Women Can Reduce Tummy Fat
A new study found that by just lifting weights
twice a week for an hour, women can battle the buildup of tummy
fat that often takes hold with aging. The study, funded by the National
Institutes of Health, presented at an American Heart Association
conference in Phoenix.
In the study, 164 overweight and obese Minnesota
women ages 24 to 44 were divided evenly into two groups. One group
participated in a two-year weight-training program. Using both free
weights and machines, the women in the strength-training group worked
out for about an hour and were encouraged to gradually increase
the weights they lifted. The other group was simply given a brochure
recommending exercise of 30 minutes to an hour most days of the
week. Both groups were told not to change their diets in a way that
might lead to weight changes.
Women who did the weight-training for two years
had only a 7 percent increase in intra-abdominal fat, compared to
a 21 percent increase in the group given the brochure. The strength-training
group also decreased body fat percentage by almost 4 percent, while
the group just given the brochure remained the same.
Week of February 25, 2006: Gentle
Stretching for Easing Arthritis Pain
Proper stretching provides an easy method to
reduce arthritis pain and only takes a few minutes each day. When
done correctly, stretching enhances and speeds the healing process
by reducing pain and increasing mobility. (If you have rheumatoid
arthritis, you should not engage in stretching unless you have discussed
it with your doctor.)
The knees are a favorite targets for osteoarthritis
and you should spend a little extra time stretching them. Here are
some good stretches for the knees.
Sit in your favorite chair, with your knees in
front and your feet directly below your knees. Move one foot at
a time out in front of you (without lifting your foot off the ground).
Slide your foot forward and leave it in that position for about
ten seconds. Next, move this foot back into position below your
knee.
Repeat this movement about 5-10 times and then
do the other foot. This is especially good after you have been sitting
for a long period. You can do this several times daily and should
only take about 10 minutes each day.
This low-impact exercise is going to help with
pain reduction and increase your mobility.
The wrist is one of the most active areas of
the human body. Wrists are also a favorite target for osteoarthritis,
but can be easily exercised.
Sit at a table and put your forearms out in front
of you at rest. Clasp your hands together and intertwine your fingers.
Bend both wrists to the left and hold that position for about 5-10
seconds. Repeat this movement about ten times. Next, do the same
exercise only bend to the right this time. This exercise provides
enormous benefits in terms of reducing pain in the wrist area.
While sitting in the same position with your
arms extended in front of you and your hands intertwined, just lift
your arms up toward the ceiling and hold that position for 5-10
seconds before lowering them back to the table.
Remaining seated, now remove your arms from the
table and place them out into an open space. Slowly move your arms
downward toward the floor and hold that position for a few seconds.
Then, raise your arms back up into a level position. Repeat that
procedure the same number of times you did when stretching upward.
Week of February 18, 2006: Eating
Habits
The book,
French Women Don't Get Fat, highlights an important difference
between North American and European eating habits. In North America,
there is an abundance of processed snacks, junk food, and low-cal
substitutes, encouraging us to look for low-cal and low-carb foods
that we can gorge on. There is a lot to be said for finding the
real thing and savoring it in moderation. Eating whole food and
enjoying it helps satisfy the body's physical needs and curbs the
appetite.
Week of February 11, 2006: The Benefits
of Salt Lamps
The highest levels of harmful positive ions occur
in large industrial or heavily populated areas. Exhaust fumes, factory
smoke, cigarette smoke, dust and electromagnetic pollution all combine
to create a harmful environment which can gradually affect the lungs
and ruin health and leave people feeling lethargic and sluggish.
In fresh country air there is approx 4000 negative
ions per cubic centimeter, near a waterfall there can be up to 10,000
ions per cubic centimeter, but in major capital cities it can be
as low as 100.
By using a salt lamp, you can increase the amount
of negative ions in your living environment naturally.
To learn more about how this works,
click here.
Week of February 4, 2006: Artherosclerosis
Atherosclerosis is a disease in which fatty substances,
cholesterol, cellular waste products, calcium, and other substances
build up in the inner lining of an artery (plaque). It was commonly
referred to as hardening of the arteries a couple decades ago. The
buildup does not happen quickly and cannot be dealt with quickly
unless complicated and dangerous medical procedures are performed.
The effects of the plaque differ depending upon which arteries of
the body become narrow and clogged. Plaque buildup in those that
supply the heart with oxygen-rich blood may cause chest pain and
lead to a heart attack. Plaque buildup in the arteries that supply
blood to the brain may result in a stroke.
Atherosclerosis is preventable and the risk factors
are well-documented. To take preventive measures some lifestyle
changes are necessary in order to lower blood pressure and LDL ("bad")
cholesterol levels. In addition, a person may need to quit smoking,
lose weight, and increase physical exercise.
There are herbs and supplements that may be helpful
in bringing the body's arteries back to normal. Check out:
Herbs and Supplements for atherosclerosis
Week of January 28, 2006: L-arginine
L-arginine (a natural component of meat, poultry,
fish, nuts, whole-wheat and dairy products) has been shown to facilitate
muscle metabolism by reducing body fat while increasing muscle mass.
L-arginine is an amino acid that's been shown
to reduce inflammation, repair skin and connective tissue, and regulate
the thymus gland and is also a precursor of nitric oxide, an essential
compound and neurotransmitter that stimulates secretion of insulin
and promotes blood circulation by dilating vessels.
L-arginine may also help people who exercise
overcome mental fatigue and physical exhaustion.
Much research has been done on L-arginine and
the benefits are many. Add it to your diet by eating foods high
L-arginine Some of those foods are: almonds, chicken, herring, mackerel,
salmon, turkey, yogurt, walnuts.
Week of January 21, 2006: Folk Remedy
for Fever
An old folk remedy from Russia for fever is to
rub the skin of the body, hands, and feet with table vinegar. Then
put a wash cloth with vinegar on the forehead. This will give relief
within 10-15 minutes no matter how high fever is.
This remedy is safe for children. For a baby
you may want to add some water to prevent skin irritation.
Using this remedy will not cure the reason for
the fever, but you don't have to use Tylenol or anything else.
Week of January 14, 2006: Eyebright
for your Eyes and your Memory
Eyebright used to help vision has been famous
since the 14th century. It strengthens the optic nerve, making it
less vulnerable to glaucoma. The nerve-boosting ability of eyebright
may also help the brain which is made up of nerve cells. Eyebright
recently has been used as a memory booster with success. Eyebright
can be grown in your backyard or found in the health food store.
It is consumed in tea form.
Week of January 7, 2006: Yoga for
Weight Control
A new study led by researchers at
Fred Hutchinson
Cancer Research Center has found that regular
yoga practice may help
prevent middle-age spread in normal-weight people and may promote
weight loss in those who are overweight. The researchers found that
between the ages of 45 and 55, most people gained about a pound
a year, a common pattern as people age and don't adjust their caloric
intake to their lower energy needs. "However, men and women who
were of normal weight at age 45 and regularly practiced yoga gained
about 3 fewer pounds during that 10-year period than those who didn't
practice yoga," said Alan R. Kristal, Dr. P.H., the study's lead
author. For the study, regular yoga practice was defined as practicing
at least 30 minutes once a week for four or more years.
But the researchers noted the greatest effect
of regular yoga practice was among people who were overweight. "Men
and women who were overweight and practiced yoga lost about 5 pounds,
while those who did not practice yoga gained about 14 pounds in
that 10-year period," said Kristal, a member of the Hutchinson Center's
Public Health Sciences Division and a professor of epidemiology
at the University of Washington School of Public Health and Community
Medicine.