This seems like an odd combination, but sadly it's a combination that is wide-spread. This was evidenced in a study conducted through the University of California at San Francisco. Polybrominted diphenyl ethers or PBDE's are chemicals used in flame retardants and were very prevalent in California because of strict laws that had been enacted for years. These toxic chemicals were banned in 2004, but as evidenced by the studies they have remained pervasive in the environment. Herein lies the major concern for many toxic chemicals that are introduced without any prior testing of their safety. They are put into circulation before we understand anything about them and then they may remain a problem for years.
So the how and what to do about their existence is problematic. This story was covered in the Los Angeles Times in an interview with the study's lead author Ami Zota. It sheds light on this very real problem of chemicals in our environment. Even though this group of chemicals is one of thousands, there are some general rules of thumb that can help all of us manage our exposure to toxicants. Read the full article here...every step you take can help you live healthier.
Wednesday, September 7, 2011
Thursday, September 1, 2011
Practice Balance...Wherever You Are
The balance in our skeleton is critically important, both from a purely postural standpoint and from the perspective of having awareness of how to react and stay upright in our environment. This awareness, called kinesthesis, is elemental when we need to respond to the changes in our physical world so that we don't get hurt. If this is an area of concern for us, we must re-educate the body to develop patterns that we can call upon quickly to prevent falls and avoid collisions. One of the most effective ways for the neuromuscular system to learn is by doing activity that provides input which enables it to respond in a reactionary manner. Muscle exercises that provide this are called "closed chain" activities. The "stance phase" of the walking gait is an example of this. As well, balance exercises by their very nature are closed chain exercises. What we ideally would like to achieve is muscle balance and the way to go about this is by giving quality input to the system. In addition, this activity has to be frequent enough for it to be adopted as a pattern.
So one of the easiest ways is to gain awareness of what your body needs to be doing and then performing it on a regular basis to shift to the improved pattern. A couple of key body positions to be aware of are how you stand on your feet and how you hold your hips. A large majority of the population has their hips shifted forward like they are riding a Harley with the weight of their center in front of their feet. This spells disaster when trying to respond to our environment. Also, many individuals have no tactile sense of how the feet should be contacting the ground. Due to genetics and developed patterns over the years, many people do not have neutral arches that are both pliable and stable. When our feet contact the ground, we should have the "four corners" of our feet contacting the foot's surface. These are the balls of the big and little toes and the inner and outer edges of the heels. When we are truly grounded through these points in our feet it can align our ankles and give a lift to the arches which creates symmetry all the way up into our hips. So finding balance to adapt to our environment can be as simple as knowing these body alignment tips. The challenge is creating the awareness so that we may perform them often enough so they become dominant. Start to think about these elements in your body using the tips below and use a mirror for the first few times so you can see how you are positioned. Then perform them as you are standing in line at the bank, the grocery store or when you are in conversation with someone.
- Find a slight crease in your hips so that you feel as though your sit-bones are broadening apart and then draw your low belly muscles in to engage your deep pelvic stabilizers.
- Simultaneously, find grounding through the four points in your feet with the surface your feet are in contact with.
- As this becomes easy for you, start trying to balance on one leg while maintaining this hip and foot position and use a few fingers on a surface to help keep your hips level and foot from rolling.
So one of the easiest ways is to gain awareness of what your body needs to be doing and then performing it on a regular basis to shift to the improved pattern. A couple of key body positions to be aware of are how you stand on your feet and how you hold your hips. A large majority of the population has their hips shifted forward like they are riding a Harley with the weight of their center in front of their feet. This spells disaster when trying to respond to our environment. Also, many individuals have no tactile sense of how the feet should be contacting the ground. Due to genetics and developed patterns over the years, many people do not have neutral arches that are both pliable and stable. When our feet contact the ground, we should have the "four corners" of our feet contacting the foot's surface. These are the balls of the big and little toes and the inner and outer edges of the heels. When we are truly grounded through these points in our feet it can align our ankles and give a lift to the arches which creates symmetry all the way up into our hips. So finding balance to adapt to our environment can be as simple as knowing these body alignment tips. The challenge is creating the awareness so that we may perform them often enough so they become dominant. Start to think about these elements in your body using the tips below and use a mirror for the first few times so you can see how you are positioned. Then perform them as you are standing in line at the bank, the grocery store or when you are in conversation with someone.
- Find a slight crease in your hips so that you feel as though your sit-bones are broadening apart and then draw your low belly muscles in to engage your deep pelvic stabilizers.
- Simultaneously, find grounding through the four points in your feet with the surface your feet are in contact with.
- As this becomes easy for you, start trying to balance on one leg while maintaining this hip and foot position and use a few fingers on a surface to help keep your hips level and foot from rolling.
Thursday, August 25, 2011
The Dirty Truth About Soap!
So we are not talking about all soap...just those that are sold with the toxic subtances called triclosan and triclocarban. There is a lot of fuss about using anti-bacterial soap as a means to protect against infection. This may be appropriate in hospitals where exposure to the staph bacteria may prove to me deadly to some patients. In most cases, particularly outside a clinical setting, infections such as these can be prevented by washing hands and cleaning wounds immediately.
The research on these 2 substances spells problems for the endocrine system. It is estimated that we absorb roughly 60 percent of the substances that come in contact with the skin. This number was estimated from lab studies and is thought to be an underestimation considering the shear number of chemical exposures that each person has on a daily basis. The stratum corneum, which is the most superficial layer of the epidermis, is a less effective barrier than it has been assumed to be. This means that certain compounds are finding their way into the body through the skin, even though this is clearly not the only avenue of exposure. Triclosan and triclocarban are very pervasive in the environment and as a result they have been found in drinking water which provides another route of contamination. The main effect of these 2 chemicals is their influence on hormonal regulation which alters function and cell signaling. This disregulation can lead to disease which is even more problematic when we consider that these chemicals have been found in human breast milk and urine in multiple studies.
So how do you avoid these chemicals and still stay safe from bugs? Consider first that these are anti-bacterials so they miss the whole spectrum of infections that occur from viral exposures. Also, hand and wound washing with soap and water using rubbing action and running water will eliminate both bacteria and viruses. Be sure to coat the whole hand and wound with soap and rub under running water for at least 20 seconds. The soap will "cleave" the microorganisms as well as oils and dirt and the running water will wash them away. And in studies, homes that use regular soap showed to have no higher incidence of infection than homes that use anti-bacterial soap. So save your home, the environment and your body from exposure to this unnecessary harm by ditching the soaps with these 2 chemicals in it.
The research on these 2 substances spells problems for the endocrine system. It is estimated that we absorb roughly 60 percent of the substances that come in contact with the skin. This number was estimated from lab studies and is thought to be an underestimation considering the shear number of chemical exposures that each person has on a daily basis. The stratum corneum, which is the most superficial layer of the epidermis, is a less effective barrier than it has been assumed to be. This means that certain compounds are finding their way into the body through the skin, even though this is clearly not the only avenue of exposure. Triclosan and triclocarban are very pervasive in the environment and as a result they have been found in drinking water which provides another route of contamination. The main effect of these 2 chemicals is their influence on hormonal regulation which alters function and cell signaling. This disregulation can lead to disease which is even more problematic when we consider that these chemicals have been found in human breast milk and urine in multiple studies.
So how do you avoid these chemicals and still stay safe from bugs? Consider first that these are anti-bacterials so they miss the whole spectrum of infections that occur from viral exposures. Also, hand and wound washing with soap and water using rubbing action and running water will eliminate both bacteria and viruses. Be sure to coat the whole hand and wound with soap and rub under running water for at least 20 seconds. The soap will "cleave" the microorganisms as well as oils and dirt and the running water will wash them away. And in studies, homes that use regular soap showed to have no higher incidence of infection than homes that use anti-bacterial soap. So save your home, the environment and your body from exposure to this unnecessary harm by ditching the soaps with these 2 chemicals in it.
Monday, August 15, 2011
Go Meatless at Least 1 Day a Week!
Meat consumption in the US may not be the highest but it ranks up there with Australia and the UK For both human health and the environment, we could really benefit by seeing these numbers go down. As of 2005, the average comsumption of meat in the US was about 1/2 pound per day. This quantity of meat accounts for the entire protein need for the average individual and perhaps a bit more. When you take into account the other sources of protein in the diet, many individuals may be consuming significantly larger amounts of this macronutrient than they need. Why is this a big deal? Because high meat consumption is associated with increased risk of heart disease, obesity and some forms of cancer. In addition, our environment takes a huge hit in relation to energy consumption and pollution related to the production of animal products.
So what would be a good approach? Making a pledge to avoid eating dairy and meat products at least 1 day each week. The Environmental Working Group has collected some rather compelling data on the reasons we should all aim for this goal as well as some great tips to help you to this end. Consuming meat can make the shopping bill more expensive especially if you choose organic so this decision to cut back can be helpful on the pocket book. And eating conventionally raised animal products means that you are ingesting copius amounts of anti-biotics, hormones and pesticides that add even further to the health risks of high animal consumption. The statistics on how meat production equates to energy usage is staggering. If a family of 4 skipped meat and cheese for 1 day a week it would be the equivalent of taking a car off the road for 5 weeks out of the year. And when you add the health benefits of moderating meat consumption it seems inarguable to do it any other way. Follow the link above to find tips on how you can make it happen for your health and the health of the environment in which we live.
So what would be a good approach? Making a pledge to avoid eating dairy and meat products at least 1 day each week. The Environmental Working Group has collected some rather compelling data on the reasons we should all aim for this goal as well as some great tips to help you to this end. Consuming meat can make the shopping bill more expensive especially if you choose organic so this decision to cut back can be helpful on the pocket book. And eating conventionally raised animal products means that you are ingesting copius amounts of anti-biotics, hormones and pesticides that add even further to the health risks of high animal consumption. The statistics on how meat production equates to energy usage is staggering. If a family of 4 skipped meat and cheese for 1 day a week it would be the equivalent of taking a car off the road for 5 weeks out of the year. And when you add the health benefits of moderating meat consumption it seems inarguable to do it any other way. Follow the link above to find tips on how you can make it happen for your health and the health of the environment in which we live.
Thursday, August 11, 2011
Healthy Immunity!
When most people think about the immune system, they think about flu shots and the sniffles that come with the advent of fall. This is one aspect of the manifestation of the immune system being challenged. Our immune system's are also called upon to address changes in cell turn-over and pick out the bad ones that are starting to make abnormal changes that can lead to cancerous cells. In addition, our body must cope with environmental toxins which the lymphatic system must work hard to eliminate so they don't disrupt our body's normal functions. Part of the immune system's arsenal is the process of inflammation which is intended to be short lived so it can serve it's purpose of fighting and eliminating foreign invaders and other damaging substances. If this process goes unchecked it can create an environment for disease rather than successfully manage the imbalances that will occur in the normal course of human life. However, even in this modern society, there are lifestyle choices you can make that support the health of the immune system with it's demanding job.
Having a vibrant immune system is dependent upon multiple factors and does not rest only on one healthy behavior. As with any aspect of health, it's the lifestyle habits that make the greatest impact and the complexity of the immune system demands this approach. So rather than waiting til the fall bugs are in full swing, make steps to boost and normalize immunity so the many functions of this system are in top shape. The following steps not only improve it's fighting capacity, but also potentially prevent and manage autoimmune responses. This is when the immune system starts to identify your body's own tissues as foreign and continuously mounts an anti-body attack which allows inflammation to persist.
Having a vibrant immune system is dependent upon multiple factors and does not rest only on one healthy behavior. As with any aspect of health, it's the lifestyle habits that make the greatest impact and the complexity of the immune system demands this approach. So rather than waiting til the fall bugs are in full swing, make steps to boost and normalize immunity so the many functions of this system are in top shape. The following steps not only improve it's fighting capacity, but also potentially prevent and manage autoimmune responses. This is when the immune system starts to identify your body's own tissues as foreign and continuously mounts an anti-body attack which allows inflammation to persist.
Eat with health in mind!
Diet cannot be stressed enough. Our western diet promotes unhealthy fats, refined grains, sugar and artificial food compounds such as sweeteners and contrived fats. Our bodies thrive on whole foods such as vegetables, fruits, legumes and for some, small amounts of animal protein. Sugars not only tax your blood sugar regulation, they impair your immune system by stealing Vitamin C's receptors. Poor quality fats increase inflammation and make your lymphatic system work hard to get rid of them. On the flip side, essential fatty acids such as Omega-3's control inflammation and fresh produce provides the array of micronutrients, vitamins and minerals that your immune system needs to function. As well, all of these tips are important to improve the integrity of your gut which houses roughly 2/3's of your immune system's processes.
- avoid added sugar and enjoy fresh whole fruits a few times a day
- eat 5 to 9 serving of fresh vegetables in an array of colors (wash all produce well to manage the little bugs)
- eat 2 servings of fatty fish each week or take a fish oil supplement with a combined gram of EPA and DHA
- use mostly olive and coconut oils as the oil of choice
- make sure you get tested for Vitamin D levels and if your level is below 40 ng/mL talk to your doctor about supplementation
- eat good quality protein with only small quantities of lean animal protein, shooting for between 0.6 to 0.8 grams of protein per kilogram of body weight per day
Get your sleep!
The human body needs roughly between 7 and 8 hours a night to complete all of the cycles of sleep. Sleep is not a luxury, but a necessity. This is the phase in our daily rhythm that we perform life sustaining biological maintenance. Lack of sleep time and quality has been correlated with a number of ailments including heart disease and cancer.
Drink plenty of clean water!
Everyone should be drinking the bare minimum of 64 ounces of water a day. If you take medications this number should be higher. In addition, those who drink caffeinated beverages should increase this number by 8 ounces for each cup of caffeinated beverage consumed. Exercise also increases the body's demand for hydration above and beyond the daily recommendation. Choose a clean source of water that you know has been filtered to remove both infectious agents and chemical toxins.
Keep your body moving...of course!
Exercise not only keeps your skeleton and nervous system functional, it normalizes your hormones and immune function. Frequent and moderate levels of exercise have been shown to increase the number and circulation of white blood cells which are responsible for fighting infections.
Normalize your stress response!
Understand how you react to the stress in your life. This society is not an easy one for the human animal that was intended to have short periods of heightened stress to help it survive and long periods of calm that enable it to return to homeostasis. This is where the system is alert, but settled and able to perform digestion and other critical functions. Practices that help you return to homeostasis when you don't need to be in fight or flight are absolutely critical for health. Yoga, meditation, biofeedback therapy and cognitive behavioral therapy are just a few of the avenues for understanding how to create a more healthy relationship to stress. None of us will escape the daily stressors, the difference lies in our ability to manage how it effects our own physiology.
Thursday, August 4, 2011
Is Your Nail Polish Toxic?
As with many cosmetics on the market, nail polish carries with it a dose of chemicals that can cause adverse changes in the body. The majority of polishes on the market contain three highly problematic chemicals: toluene, formaldehyde and dibutyl phthalate. There is abundant data on all 3 of these chemicals in the areas of organ toxicity and effects on hormone function that can lead to abnormal cell changes and ultimately disease.
Women who are exposed to these toxicants at critical developmental periods in their life are at even greater risk of contributing to the process of disease that comes with altered cellular behavior. A particularly susceptible phase of development is the adolescent years when changes in the body are rapid. Pregnancy is also a period of increased change that pre-disposes the mother to abnormal shifts in her body's function. With this comes the risk to the developing fetus which along with the mother is highly susceptible to long-term health problems. In a preliminary study conducted by the Northern California Cancer Center, 80% of nail salon workers experienced health problems related to work. These acute health symptoms related to chemical exposure at work were headaches, dizziness, difficulty breathing and skin irritations. While these health problems may not be life threatening, formaldehyde is a known carcinogen and dibutyl phthalate is a known endocrine disruptor, so the effects are bigger than they appear on the surface. Each of us can easily manage our exposure to these and can take a significant role in protecting children and young adults. Ask your salon if they use cosmetics that are free of the "toxic trio" and choose polishes and removers at home that don't use these in their products. When you walk into a salon you should not get a rush of chemical smells. This is not a necessary part of "looking pretty". For more detailed information on "clean products", follow this link to an article in the San Francisco Gate that highlights some of the more thoughtful manufacturers out there!
Women who are exposed to these toxicants at critical developmental periods in their life are at even greater risk of contributing to the process of disease that comes with altered cellular behavior. A particularly susceptible phase of development is the adolescent years when changes in the body are rapid. Pregnancy is also a period of increased change that pre-disposes the mother to abnormal shifts in her body's function. With this comes the risk to the developing fetus which along with the mother is highly susceptible to long-term health problems. In a preliminary study conducted by the Northern California Cancer Center, 80% of nail salon workers experienced health problems related to work. These acute health symptoms related to chemical exposure at work were headaches, dizziness, difficulty breathing and skin irritations. While these health problems may not be life threatening, formaldehyde is a known carcinogen and dibutyl phthalate is a known endocrine disruptor, so the effects are bigger than they appear on the surface. Each of us can easily manage our exposure to these and can take a significant role in protecting children and young adults. Ask your salon if they use cosmetics that are free of the "toxic trio" and choose polishes and removers at home that don't use these in their products. When you walk into a salon you should not get a rush of chemical smells. This is not a necessary part of "looking pretty". For more detailed information on "clean products", follow this link to an article in the San Francisco Gate that highlights some of the more thoughtful manufacturers out there!
Monday, July 18, 2011
Cell Phone Risk?
You may have read it in the news or had a discussion with a friend or two about the risk of using a cell phone on a regular basis. It seems reasonable to say that the evidence proving cancer risk and cell phone use is not conclusive. However, there is enough to indicate that we should be cautious about the way that we use it. How many debates over human and environmental health have begun with just this type of story and ended up with the evidence tipping the scale in the direction of proving it to be a known hazard? Who wants to be the guinea pig? Presumably, no one. We think that it is possible to limit the potential of anyone having to take on this role!
As of May 31, 2011, the International Agency for Research on Cancer made a statement classifying radiofrequency electromagnetic fields as possibly carcinogenic to humans based on the increased risk for glioma in wireless cell phone users. No one is advocating throwing the cell phone out the window, but taking precautions to reduce your exposure to this radiation is an easy and wise step. One of our research-based advocacy groups has compiled a simple list of to-do's that will accomplish just this. This list from Women's Voices for the Earth, is something you can start implementing today with some easy changes to how you use your cell phone. And we would love for you to pass it on!
As of May 31, 2011, the International Agency for Research on Cancer made a statement classifying radiofrequency electromagnetic fields as possibly carcinogenic to humans based on the increased risk for glioma in wireless cell phone users. No one is advocating throwing the cell phone out the window, but taking precautions to reduce your exposure to this radiation is an easy and wise step. One of our research-based advocacy groups has compiled a simple list of to-do's that will accomplish just this. This list from Women's Voices for the Earth, is something you can start implementing today with some easy changes to how you use your cell phone. And we would love for you to pass it on!
Monday, July 11, 2011
Happy Joints and Flexible Muscles!
Joint pain is one of the most common ailments that individuals experience as they age. Lack of activity or too much activity without countering the effects of these can lead to dysfunction that determines the stability and mobility of the joint. If a joint moves poorly due to tightness of the connective tissue or inflexibility of the muscles that move it, it will lose it's capacity to create fluidity of the body's skeleton. Our bodies are intended to move using sequential patterns of muscle action for functional and athletic activities. When mobility is restricted, these normal patterns are interupted and what replaces them are compensations that tend to be hard on the musculoskeletal system and can be a source of pain.
What is the solution to this aging issue? We can manage the change in function by performing exercises that mobilize and open the joints and improve the flexibility of the muscles and their connective tissue called fascia. This allows a joint to move fluidly through it's range of motion without undue pressure on anyone particular portion of it which can ultimately reduce the degree of wearing. Flexibility is as critical to the function of your joints as air is to the function of your lungs. Enabling the body to find correct movements by improving posture and flexibility is a long-term ticket to a healthy skeleton. This means that appropriate physical activity is essential to function. And while the skeleton is the particular topic of the moment, activity also facilitates optimal function of the other major systems of the body such as the immune and endocrine systems and the organ of the skin.
The best way to identify your areas of tightness and mis-alignment is to be evaluated by a professional such as a physical therapist. They will be able to assess the mobility of your joints and manually release and prescribe exercises that bring them back into their intended neutral positions. In addition, learning and maintaining good posture will support the balance of the muscles around the joints. When standing, the feet should be parallel to one another and at hip width unless there are issues of balance and then a wider stance is necessary for safety. Finding weighting in the feet on the 3 balance points will help you evenly activate the muscles up the leg and position the pelvis properly. These 3 points are the ball of the big toe, the ball of the little toe and the center of heel. This should allow the hips to have a slight bend in them with the middle of the shoulders lined with center of the hip when looking at the profile. Finally, the middle of the ear should align with the shoulder with the gaze level. Of course this is an ideal stance that you will not be able to hold all of the time, but the more your body learns proper position on a moment to moment basis, the more it will adopt these healthier patterns. And importantly, take the time to see a professional that can help you improve your flexibility in an effective manner that will help you maintain happy joints and muscles for life!
What is the solution to this aging issue? We can manage the change in function by performing exercises that mobilize and open the joints and improve the flexibility of the muscles and their connective tissue called fascia. This allows a joint to move fluidly through it's range of motion without undue pressure on anyone particular portion of it which can ultimately reduce the degree of wearing. Flexibility is as critical to the function of your joints as air is to the function of your lungs. Enabling the body to find correct movements by improving posture and flexibility is a long-term ticket to a healthy skeleton. This means that appropriate physical activity is essential to function. And while the skeleton is the particular topic of the moment, activity also facilitates optimal function of the other major systems of the body such as the immune and endocrine systems and the organ of the skin.
The best way to identify your areas of tightness and mis-alignment is to be evaluated by a professional such as a physical therapist. They will be able to assess the mobility of your joints and manually release and prescribe exercises that bring them back into their intended neutral positions. In addition, learning and maintaining good posture will support the balance of the muscles around the joints. When standing, the feet should be parallel to one another and at hip width unless there are issues of balance and then a wider stance is necessary for safety. Finding weighting in the feet on the 3 balance points will help you evenly activate the muscles up the leg and position the pelvis properly. These 3 points are the ball of the big toe, the ball of the little toe and the center of heel. This should allow the hips to have a slight bend in them with the middle of the shoulders lined with center of the hip when looking at the profile. Finally, the middle of the ear should align with the shoulder with the gaze level. Of course this is an ideal stance that you will not be able to hold all of the time, but the more your body learns proper position on a moment to moment basis, the more it will adopt these healthier patterns. And importantly, take the time to see a professional that can help you improve your flexibility in an effective manner that will help you maintain happy joints and muscles for life!
Thursday, July 7, 2011
Sunshine and Vitamins
The vast research that has been conducted on the role of Vitamin D and health has served to resolve the issue of inadequate sun in colder climates. The dilemma has arisen from the vitamin deficiencies seen in individuals at latitudes greater than 30 degrees combined with the change in diet that has resulted in us eating less fatty fish, eggs and other oils that supply this vital nutrient. During the winter months, exposure to the sun above 30 degrees latitude does not provide the quantity necessary to optimize the body's functions. If the diet does not make up for this in any appreciable amount, then there will be a deficiency that can have an impact on an individual's long-term health.
So for years now the debate about supplementing Vitamin D has seen a lot of conflicting views. We do know that supplements can improve the blood levels of usable Vitamin D which research supports a protective benefit against breast cancer. We also know that the body will not absorb the entire quantity that is taken in a supplement. In the absence of appropriate UVB exposure in colder climates, supplementation is an important strategy to support health. However, it should not be the only strategy in higher latitudes. In a recent study from the French National Institute for Health and Medical Research, 70,000 women were followed to evaluate their cancer incidence in relation to their exposure to UVB rays. They found that diet and supplementation played a supporting role in breast cancer risk. The most significant impact on the incidence of this disease came from a regular dose of sunshine.
Being in the outdoors can have a potentially profound effect on an individual's health through a number of different mechanisms. And Vitamin D synthesis is one of the big ones. The time we allow our skin to be exposed to the sun's UVB rays translates not only into Vitamin D production, but the absorption is high because we are following an inherent pathway for utilization. Of course, it is important to be mindful of how much sun we receive and be certain that our skin does not get burned. Sun exposure during the summer months at higher latitudes and year-round in more equatorial regions can provide all the necessary Vitamin D in short bursts. For fair-skinned individuals, 20 to 30 minutes will do. For darker-skinned individuals, it may take 40 to 60 minutes. After you have reached this exposure level, be certain to use a non-toxic sunscreen that provides broad-spectrum protection using a physical block such as titanium dioxide or zinc oxide. (see our sunscreen blog for info.) The other compounding benefits of getting outside are the increase in the "feel-good" hormone serotonin, the increase in activity levels and often the companionship of others if we choose to partner up in our outdoor adventures. So make a commitment to yourself to make time in your day away from the television and computer and offer yourself a reprieve of sunshine for 30 minutes. Although the coming of winter will mean considering Vitamin D supplementation, the sunny days can still brighten your mood and the outdoors can take you to a place that is difficult to go to inside of four walls.
So for years now the debate about supplementing Vitamin D has seen a lot of conflicting views. We do know that supplements can improve the blood levels of usable Vitamin D which research supports a protective benefit against breast cancer. We also know that the body will not absorb the entire quantity that is taken in a supplement. In the absence of appropriate UVB exposure in colder climates, supplementation is an important strategy to support health. However, it should not be the only strategy in higher latitudes. In a recent study from the French National Institute for Health and Medical Research, 70,000 women were followed to evaluate their cancer incidence in relation to their exposure to UVB rays. They found that diet and supplementation played a supporting role in breast cancer risk. The most significant impact on the incidence of this disease came from a regular dose of sunshine.
Being in the outdoors can have a potentially profound effect on an individual's health through a number of different mechanisms. And Vitamin D synthesis is one of the big ones. The time we allow our skin to be exposed to the sun's UVB rays translates not only into Vitamin D production, but the absorption is high because we are following an inherent pathway for utilization. Of course, it is important to be mindful of how much sun we receive and be certain that our skin does not get burned. Sun exposure during the summer months at higher latitudes and year-round in more equatorial regions can provide all the necessary Vitamin D in short bursts. For fair-skinned individuals, 20 to 30 minutes will do. For darker-skinned individuals, it may take 40 to 60 minutes. After you have reached this exposure level, be certain to use a non-toxic sunscreen that provides broad-spectrum protection using a physical block such as titanium dioxide or zinc oxide. (see our sunscreen blog for info.) The other compounding benefits of getting outside are the increase in the "feel-good" hormone serotonin, the increase in activity levels and often the companionship of others if we choose to partner up in our outdoor adventures. So make a commitment to yourself to make time in your day away from the television and computer and offer yourself a reprieve of sunshine for 30 minutes. Although the coming of winter will mean considering Vitamin D supplementation, the sunny days can still brighten your mood and the outdoors can take you to a place that is difficult to go to inside of four walls.
Wednesday, June 29, 2011
The US Farm Bill - Our Health on the Line!
The Farm Bill in the United States has been amended 10 times since it's inception in the 1960's. Agricultural legislation began on some level during the Great Depression to stimulate this sector of the economy. It's original intention was to provide subsidies to help farmers maintain profitability in a tough job. Unfortunately, what has transpired is a large percentage of subsidized farming to the top 10 largest agricultural businesses who are not in need of the subsidies to be successful. One of the biggest concerns is the support for some of the least healthful and most pesticide-laden crops. There are also a number of positive components to the bill that are very important which support nutrition programs to low-income families and seniors.
So once again, the Environmental Working Group has done their work. They have broken down some of the key points of the bill as we come into the year 2012 when it will be coming up for review and re-implementation. Please read the following information on the current bill to decide if you would like to add your name to petition congress for a healthier alternative in the upcoming years.
So once again, the Environmental Working Group has done their work. They have broken down some of the key points of the bill as we come into the year 2012 when it will be coming up for review and re-implementation. Please read the following information on the current bill to decide if you would like to add your name to petition congress for a healthier alternative in the upcoming years.
Monday, June 20, 2011
What's in Your Water?
There may be a presumption by most that drinking water in this country is completely safe. From the standpoint of immediate safety from pathogens and toxicity this may be true. However, when it comes to the concern for long-term health this assumption of safety is problematic. Since testing began in 2004, water utilities have found 315 polluntants in tap water and 49 of these have been found in at least 1 location to be at levels higher than government guidelines. Of these 315 chemicals only 114 of them have set regulated levels by the EPA, which allows 200 to slip into the water supply without a second thought. The consequences of this is a significant risk to the public's state of health.
The challenge to maintaining a safe drinking water supply is that the sources are highly variable and broadly dispursed. Pollutants have been detected from industry, agricultural run-off, water treatment plants and as the result of urban sprawl. The long-term solution is limiting the production and utilization of chemicals that bring harm to humans and the environment and an understanding that our health is dependant upon the health of the eco-system. The short-term approach is to limit your use of these chemicals to reduce their pervasiveness and use a water filter that captures them so your body doesn't have to do that job. The challenge to finding an effective filter is the difference in the toxicants from one water supply to the other and the fact that many are only aimed at reducing exposure to organic compounds such as protozoa, bacteria and viruses.
We have found an outstanding resource in the Environmental Working Group which will help you not only understand the particular concerns in your area's water supply, but will lead you to a greater understanding of how the filtration process works. The EWG is a research based consumer advocacy organization. Their website provides invaluable information starting here with the drinking water database and filter guide. Use this to determine what threatens the safety of your water system and the steps you can take to dramatically reduce your exposure. Water is a non-negotiable nutrient that we all need. It's a sad reality that this is one of the avenues for pollutants to enter our bodies, but with a little education and a lot of environmental advocacy we can reduce the risk and improve health outcomes for entire populations.
The challenge to maintaining a safe drinking water supply is that the sources are highly variable and broadly dispursed. Pollutants have been detected from industry, agricultural run-off, water treatment plants and as the result of urban sprawl. The long-term solution is limiting the production and utilization of chemicals that bring harm to humans and the environment and an understanding that our health is dependant upon the health of the eco-system. The short-term approach is to limit your use of these chemicals to reduce their pervasiveness and use a water filter that captures them so your body doesn't have to do that job. The challenge to finding an effective filter is the difference in the toxicants from one water supply to the other and the fact that many are only aimed at reducing exposure to organic compounds such as protozoa, bacteria and viruses.
We have found an outstanding resource in the Environmental Working Group which will help you not only understand the particular concerns in your area's water supply, but will lead you to a greater understanding of how the filtration process works. The EWG is a research based consumer advocacy organization. Their website provides invaluable information starting here with the drinking water database and filter guide. Use this to determine what threatens the safety of your water system and the steps you can take to dramatically reduce your exposure. Water is a non-negotiable nutrient that we all need. It's a sad reality that this is one of the avenues for pollutants to enter our bodies, but with a little education and a lot of environmental advocacy we can reduce the risk and improve health outcomes for entire populations.
Monday, June 13, 2011
Sunscreen Guide - They're Non-Toxic...and They Work!
It seems rather appalling, but there are lots of sunscreens out there that contain chemicals that cause hormone-disruption which puts people at risk for reproductive cancers. What makes that even more appalling is that many of these don't even adequately protect you against skin cancer. In fact, their misleading claims can give consumers a false sense of security that may lead them to get more sun exposure than they would otherwise get.
Since the government has no regulatory guidelines that protect consumers from the exposure to these chemicals, they have to seek other avenues to provide them with research information to keep the "body burden" of chemicals low. In addition, the claims about their ability to protect us from sun damage are significantly off the mark which can lead to sun damage and possibly skin cancer.
The Environmental Working Group, which is a research-based consumer advocacy organization puts a sunscreen guide out each year. This is compiled after review of a product's effectiveness and it's compliance to keeping the chemical burden low. Some of the key elements they are looking for is the use of mineral blockers such as titanium dioxide or zinc oxide which provide a broad spectrum protection or chemicals that have been tested low on the hazardous list for creating hormone disruption as well as being more effective at blocking UVA and UVB rays. This information is important for consumers to understand. It could very well save lives. So please pass it on!
Since the government has no regulatory guidelines that protect consumers from the exposure to these chemicals, they have to seek other avenues to provide them with research information to keep the "body burden" of chemicals low. In addition, the claims about their ability to protect us from sun damage are significantly off the mark which can lead to sun damage and possibly skin cancer.
The Environmental Working Group, which is a research-based consumer advocacy organization puts a sunscreen guide out each year. This is compiled after review of a product's effectiveness and it's compliance to keeping the chemical burden low. Some of the key elements they are looking for is the use of mineral blockers such as titanium dioxide or zinc oxide which provide a broad spectrum protection or chemicals that have been tested low on the hazardous list for creating hormone disruption as well as being more effective at blocking UVA and UVB rays. This information is important for consumers to understand. It could very well save lives. So please pass it on!
Thursday, June 9, 2011
Cancer and Chemicals - A Lot of Talk About It
There should be a lot of conversation about this very topic. The flow of information on the effect of chemicals and human health is nothing new, but in the past the lay person has been relatively uninformed about the subject. Fortunately, the mounting data in the information age is making it evermore challenging for manufacturers to ignore this connection. While consumers may not be able to discern the exact impact on human physiology that these chemicals impart, they are becoming aware that they should at least ask the question of whether or not their products pose a health hazard.
The Breast Cancer Fund's President, Jeanne Rizzo is conducting a series of talks in Alaska to inform citizen's about these health hazards and how they can take steps to minimize their individual and family exposure. She was asked by the organization Alaska Community Action on Toxics to provide this educational opportunity. Listen here to Jeanne Rizzo's interview on Alaska's public radio. It's important to us to help you be as informed as possible. The present and future of our health and ecosystem hinges on our society's capacity to resolve these issues. The more we are all a part of that resolution process...the faster things will move along toward cleaning up our environment.
The Breast Cancer Fund's President, Jeanne Rizzo is conducting a series of talks in Alaska to inform citizen's about these health hazards and how they can take steps to minimize their individual and family exposure. She was asked by the organization Alaska Community Action on Toxics to provide this educational opportunity. Listen here to Jeanne Rizzo's interview on Alaska's public radio. It's important to us to help you be as informed as possible. The present and future of our health and ecosystem hinges on our society's capacity to resolve these issues. The more we are all a part of that resolution process...the faster things will move along toward cleaning up our environment.
Wednesday, June 8, 2011
Falls - Steps to Preventing This Health Risk
Falls are the leading cause of death from injury in those over the age of 65. It is becoming a significant concern with an ever aging population. The precipitating factors that contribute to this incidence are numerous. The decline in health of the individual after a fall is exponential, but much of the risk to falling can be managed by taking a thoughtfully preventive approach.
Many seniors have a fear of falling so they tend to decrease their activity levels which leads to a loss of strength and balance. Certain medications can increase the chances of falling by affecting balance and issues with vision may impair their safety in movement. In addition, there are obstacles in the home that can increase the fall risk. The loss of function from a decrease in activity is perhaps the most cyclical problem when it comes to safe mobility. So what steps should be taken to prevent this risk?
First off, assessing the potential obstacles in the home is crucial. Removing area rugs, taping down or running electrical cords along walls, lowering the mattress height, using only chairs with arms and installing motion-detecting lighting will all make for safer movement.
Second of all, consult with a provider that specializes in assessing home safety and can provide modifications. Companies such as Safe At Home, can comb through every room in the house and look for problem areas. They can help obtain safer furniture and install equipment in areas that necessitate the use of stabilizing aides.
Thirdly, keep the body moving! The bones, muscles and connective tissue remain stronger and more responsive with physical activity. This not only serves to prevent falls by keeping the body more stable, but if a fall occurs the skeletal structure has more integrity to prevent a fracture. Some combination of cardiovascular exercise, strength training and flexibility training will provide the most well-rounded program for overall fitness. It would be wise to seek out a supervised exercise facility for seniors where the exercise specialists are aware of the individual participant's health concerns. In addition, they can provide specific programs that address the heightened need for seniors to maintain balance. An important part of being balanced is the function of vision. Any corrective lense or glass prescription should be kept current so the surrounding environment is not distorted which can lead to misjudgements in movement and a potential fall.
And finally, emergency alert buttons should be strongly considered for those with existing health concerns. In the event that a fall occurs, emergency personnel are moments away and can save a life or help minimize the impacts from an incident. Following these tips can manage a serious threat to the population.
Many seniors have a fear of falling so they tend to decrease their activity levels which leads to a loss of strength and balance. Certain medications can increase the chances of falling by affecting balance and issues with vision may impair their safety in movement. In addition, there are obstacles in the home that can increase the fall risk. The loss of function from a decrease in activity is perhaps the most cyclical problem when it comes to safe mobility. So what steps should be taken to prevent this risk?
First off, assessing the potential obstacles in the home is crucial. Removing area rugs, taping down or running electrical cords along walls, lowering the mattress height, using only chairs with arms and installing motion-detecting lighting will all make for safer movement.
Second of all, consult with a provider that specializes in assessing home safety and can provide modifications. Companies such as Safe At Home, can comb through every room in the house and look for problem areas. They can help obtain safer furniture and install equipment in areas that necessitate the use of stabilizing aides.
Thirdly, keep the body moving! The bones, muscles and connective tissue remain stronger and more responsive with physical activity. This not only serves to prevent falls by keeping the body more stable, but if a fall occurs the skeletal structure has more integrity to prevent a fracture. Some combination of cardiovascular exercise, strength training and flexibility training will provide the most well-rounded program for overall fitness. It would be wise to seek out a supervised exercise facility for seniors where the exercise specialists are aware of the individual participant's health concerns. In addition, they can provide specific programs that address the heightened need for seniors to maintain balance. An important part of being balanced is the function of vision. Any corrective lense or glass prescription should be kept current so the surrounding environment is not distorted which can lead to misjudgements in movement and a potential fall.
And finally, emergency alert buttons should be strongly considered for those with existing health concerns. In the event that a fall occurs, emergency personnel are moments away and can save a life or help minimize the impacts from an incident. Following these tips can manage a serious threat to the population.
Thursday, May 26, 2011
Where Are Your Cosmetics From?
From the time we are adolescents, we are fed a fine marketing campaign that thrusted us into consumerism. Unfortunately, much of it has played on our vanity and the products that we started to buy into were "beauty" products. Without a thought to how these might impact us, we became accustomed to using them along with our peers. It is only in recent years that some consumers have become a bit savvy about scrutinizing their products for safety. And even still, the minutia that we have to sort through is staggering. The developmental years are a critical time to steer the health of the human body. Exposure to toxicants at this time will have an impact upon the incidence of disease in later life...and the progressive increase in the rate of chronic disease is telling this story.
Getting the message across that we have to stand up for ourselves as consumers is a challenging one. It is a leap for many to believe that we are simply not being protected by government regulation that stops the flow of toxic chemicals into the food and products that we use everyday. But the reality is this...we are currently not safe if we choose to trust the manufacturers without a pause. The majority of cosmetics are loaded with synthetic chemicals that are questionably hazardous to the health of our bodies and the environment. A good body of evidence suggests that many disrupt the function of our hormones and produce genetic changes that put us at risk for diseases such as cancer. The conversation about our health and the environment is long overdue in some homes. So where to start?
With a creative educational video. The Story of Stuff Project has been in the works for a few years now with the mission of educating consumers about this very topic. The emerging relationship between the health of our ecosystem and the health of our species is becoming rather clear. As a continued push to help consumers protect themselves, the Story of Stuff Project released a video on the Story of Cosmetics. It is a story we should all hear, including the young members of our population. Start to share this with your family and friends. It is the demand of consumers that bring about change. If we don't buy it, they won't make it. And that would make life easier for all of us!
Getting the message across that we have to stand up for ourselves as consumers is a challenging one. It is a leap for many to believe that we are simply not being protected by government regulation that stops the flow of toxic chemicals into the food and products that we use everyday. But the reality is this...we are currently not safe if we choose to trust the manufacturers without a pause. The majority of cosmetics are loaded with synthetic chemicals that are questionably hazardous to the health of our bodies and the environment. A good body of evidence suggests that many disrupt the function of our hormones and produce genetic changes that put us at risk for diseases such as cancer. The conversation about our health and the environment is long overdue in some homes. So where to start?
With a creative educational video. The Story of Stuff Project has been in the works for a few years now with the mission of educating consumers about this very topic. The emerging relationship between the health of our ecosystem and the health of our species is becoming rather clear. As a continued push to help consumers protect themselves, the Story of Stuff Project released a video on the Story of Cosmetics. It is a story we should all hear, including the young members of our population. Start to share this with your family and friends. It is the demand of consumers that bring about change. If we don't buy it, they won't make it. And that would make life easier for all of us!
Thursday, May 19, 2011
Go Green When You Clean
It seems to be the prevailing thought that you need a different cleaner for every job in the house and that disinfectants are necessary to prevent illness. Nothing could be further from the truth and the health of our environment could improve drastically if we consider a different way of going about this.
The list of harmful chemicals in cleaners runs very long. Some of these chemicals are causing damage at the level of the DNA and others cause endocrine dysruption. In either case, they induce changes in the physiology of the body that contribute to the development of a number of diseases, including cancer. The assumption by many consumers is that these products are regulated and therefore we are being protected from any possible toxic exposure. And the sad truth is, this simply is not the case. Synthetic chemicals may be introduced into use without any testing to validate their safety. Of the over 80,000 chemicals that have been produced, only 200 of them have been tested by the FDA and just 5 of those have been banned. This leaves the consumer in the position of trusting that the product manufacturers are looking after their health. With the number of chemicals in use that have been linked to low-dose toxicity and hormone disruption, we can safely assume that most manufacturers are not doing this.
Ultimately, we must implement regulation of synthetic chemicals that prevents their being used until they have been proven safe for human exposure. It is helpful for individuals to clean up their environment to improve their health, but continued use of these chemicals leads to their persistence in our ecosystems which threatens the safety of our water and air. Be a part of the change you would like to see and stay informed of how you can support legislation that will move us towards eliminating these stressors on our health and the environment. http://www.breastcancerfund.org/
So how do we protect ourselves and those we care about starting today? By trading in the household cleaning products for the techniques of old. Our homes don't need every new disinfectant and scrubbing bubble on the market. In fact, research has shown that homes that use synthetic disinfectants and anti-microbials are no less prone to infections than those that do not use these compounds and overuse of these contributes to the growing problem of anti-biotic resistence. Furthermore, many benign compounds can clean our homes nearly as effectively as the fandangled toxic products that are being pushed on us daily. Good old distilled vinegar will clean windows and hard surfaces, baking soda will help scrub away the tile residue and a number of essential oils will kill lots of those germs that you're worried about. And if you contest that these don't do as good of a job as the harsh store bought cleaners...consider this. Is the streak on the window or a bit of soap scum a small problem in comparison to the loss of good health? We think this is an appropriate thought to ponder.
So if you decide to get greener with your cleaners, we have a great resource for you. One of our go to research groups, Women's Voices for the Earth, has a list of easy green cleaning recipes to start you moving on the path to a less toxic home...and you can start breathing easier today!
The list of harmful chemicals in cleaners runs very long. Some of these chemicals are causing damage at the level of the DNA and others cause endocrine dysruption. In either case, they induce changes in the physiology of the body that contribute to the development of a number of diseases, including cancer. The assumption by many consumers is that these products are regulated and therefore we are being protected from any possible toxic exposure. And the sad truth is, this simply is not the case. Synthetic chemicals may be introduced into use without any testing to validate their safety. Of the over 80,000 chemicals that have been produced, only 200 of them have been tested by the FDA and just 5 of those have been banned. This leaves the consumer in the position of trusting that the product manufacturers are looking after their health. With the number of chemicals in use that have been linked to low-dose toxicity and hormone disruption, we can safely assume that most manufacturers are not doing this.
Ultimately, we must implement regulation of synthetic chemicals that prevents their being used until they have been proven safe for human exposure. It is helpful for individuals to clean up their environment to improve their health, but continued use of these chemicals leads to their persistence in our ecosystems which threatens the safety of our water and air. Be a part of the change you would like to see and stay informed of how you can support legislation that will move us towards eliminating these stressors on our health and the environment. http://www.breastcancerfund.org/
So how do we protect ourselves and those we care about starting today? By trading in the household cleaning products for the techniques of old. Our homes don't need every new disinfectant and scrubbing bubble on the market. In fact, research has shown that homes that use synthetic disinfectants and anti-microbials are no less prone to infections than those that do not use these compounds and overuse of these contributes to the growing problem of anti-biotic resistence. Furthermore, many benign compounds can clean our homes nearly as effectively as the fandangled toxic products that are being pushed on us daily. Good old distilled vinegar will clean windows and hard surfaces, baking soda will help scrub away the tile residue and a number of essential oils will kill lots of those germs that you're worried about. And if you contest that these don't do as good of a job as the harsh store bought cleaners...consider this. Is the streak on the window or a bit of soap scum a small problem in comparison to the loss of good health? We think this is an appropriate thought to ponder.
So if you decide to get greener with your cleaners, we have a great resource for you. One of our go to research groups, Women's Voices for the Earth, has a list of easy green cleaning recipes to start you moving on the path to a less toxic home...and you can start breathing easier today!
Thursday, May 5, 2011
BPA...and All the Rest!
The hype about BPA or bisphenol A, has deserved all the attention it has gotten. However, the spotlight on toxic chemicals needs to shine a bit bigger than this. BPA is one chemical in a larger classification of chemicals called bisphenols. There is no regulatory statute that governs the introduction of chemicals used in consumer products and this is a very real and serious problem. We feel as though we are being savvy about using products labeled BPA-free when in reality, a manufacturer can choose another, yet untested chemical that may be effecting the same...if not a more dangerous result on our health.
The long list of chemicals that are considered endocrine disruptors or toxicants is very long. According the the Breast Cancer Fund, there are roughly 84,000 chemicals that have been introduced into consumer products. When the Toxic Substances Control Act of 1976 was introduced, the 62,000 that were in use were "grandfathered" in. BPA was one such endocrine disrupting agent that remained in use without any testing. After 1976, chemical manufacturers have only been required to test a newly introduced chemical if there is current data available on it. The burden of proof of hazard falls on the EPA and they have limited time to produce the research before the manufacturer is able to send it off into consumer's hands and into the environment.
So now as we look for the "BPA-free" label, we cannot be certain that the products we are using are free of agents that can cause harm in our bodies...and our loved ones. Some of the other bisphenols, such as BPB, BPS and BPAF, have been shown in studies to produce endocrine-disrupting activity much like that of BPA. Albeit, these studies have been small in number, but they are being used in products labeled "BPA-free". And if these preliminary studies don't look good...the big question is...who wants to be the guinea pig?
There are a couple of ways to approach this in the here and now. First of all, step back in time and pick up the old glass bottle. Look for food packaged in glass and start your meals with whole, fresh foods. It's better nutrition for us anyway. Second, take the time to read about the Safe Chemicals Act of 2011 that was introduced by Senator Lautenberg. The beauty of this approach is that it seeks to shift the burden of proof of safety to the chemical manufacturers and prevent the introduction of chemicals only until they are found to be safe for us and the environment. This is better for our health and a lot less effort than having to clean up our health and the environment after the damage has been done!
The long list of chemicals that are considered endocrine disruptors or toxicants is very long. According the the Breast Cancer Fund, there are roughly 84,000 chemicals that have been introduced into consumer products. When the Toxic Substances Control Act of 1976 was introduced, the 62,000 that were in use were "grandfathered" in. BPA was one such endocrine disrupting agent that remained in use without any testing. After 1976, chemical manufacturers have only been required to test a newly introduced chemical if there is current data available on it. The burden of proof of hazard falls on the EPA and they have limited time to produce the research before the manufacturer is able to send it off into consumer's hands and into the environment.
So now as we look for the "BPA-free" label, we cannot be certain that the products we are using are free of agents that can cause harm in our bodies...and our loved ones. Some of the other bisphenols, such as BPB, BPS and BPAF, have been shown in studies to produce endocrine-disrupting activity much like that of BPA. Albeit, these studies have been small in number, but they are being used in products labeled "BPA-free". And if these preliminary studies don't look good...the big question is...who wants to be the guinea pig?
There are a couple of ways to approach this in the here and now. First of all, step back in time and pick up the old glass bottle. Look for food packaged in glass and start your meals with whole, fresh foods. It's better nutrition for us anyway. Second, take the time to read about the Safe Chemicals Act of 2011 that was introduced by Senator Lautenberg. The beauty of this approach is that it seeks to shift the burden of proof of safety to the chemical manufacturers and prevent the introduction of chemicals only until they are found to be safe for us and the environment. This is better for our health and a lot less effort than having to clean up our health and the environment after the damage has been done!
Thursday, April 28, 2011
Find Your Strength - Maintain Your Function
A strong body is certainly aesthetically pleasing, but there is much more to that story. Having robust muscles and functional movement patterns protects the body against injury and keeps it balanced. This combined with constant movement is an optimal recipe for skeletal fluidity and even systemic health. We are not simply looking for brut strength though. We should be aiming for synergy of our muscles which allow functional and efficient movement to provide long-term skeletal health...and this all starts at our center.
The patterning of the stabilizer muscles in our pelvis and back dictate the quality of movement in the rest of the body. This group of muscles, are anatomically similar to a cylinder and biomechanically similar to a girdle. They function to maintain breathing patterns, continence and segmental stability of the spine. There should be relative automaticity of these muscles to perform all the necessary movement patterns that the human body may go through on a daily basis. The quality of their function can be diminished by lack of movement or injury. This alteration of input from the central nervous system occurs in response to pain or stress and results in compensation that forces the larger mover muscles to figure out a way to keep you upright as you go about your day. Ultimately, this means that the skeleton is either mildly or grossly mis-aligned which creates more work for the body to find balance with gravitational forces. The role of this cylinder is to pre-contract in a manner to prepare the larger muscles for quality movement. As the movement continues, these muscles "reflexively" stabilize the spine to maintain functional patterns. While it is ideal for the body to achieve this in the delivery of whole body movements, we may need to re-educate these muscles in a manner of isolation and then progress towards incorporating them into patterns.
The following exercises take us back to some of the developmental basics. They incorporate motor patterns that we learn as our body grows so we can function starting from the center on out.
*If you have a hip or spinal injury, consult a physician who understands your condition and can quide you on the safety of these and any other strength training exercises.
1. Supine breathing
Lie on your back with your knees bent and your feet flat on the floor. As you take an inhaling breath, allow your torso to lift by expanding your ribs in the back of the body while simultaneously expanding your ribcage in the front. As you take an exhaling breath, maintain a contr
olled release of the ribs back to the bodies center while simultaneously drawing the low belly muscles inward towards the spine. This should feel similar to the sensation of zipping up a tight pair of pants.
3 - 5 minutes, 2 x's/day
The patterning of the stabilizer muscles in our pelvis and back dictate the quality of movement in the rest of the body. This group of muscles, are anatomically similar to a cylinder and biomechanically similar to a girdle. They function to maintain breathing patterns, continence and segmental stability of the spine. There should be relative automaticity of these muscles to perform all the necessary movement patterns that the human body may go through on a daily basis. The quality of their function can be diminished by lack of movement or injury. This alteration of input from the central nervous system occurs in response to pain or stress and results in compensation that forces the larger mover muscles to figure out a way to keep you upright as you go about your day. Ultimately, this means that the skeleton is either mildly or grossly mis-aligned which creates more work for the body to find balance with gravitational forces. The role of this cylinder is to pre-contract in a manner to prepare the larger muscles for quality movement. As the movement continues, these muscles "reflexively" stabilize the spine to maintain functional patterns. While it is ideal for the body to achieve this in the delivery of whole body movements, we may need to re-educate these muscles in a manner of isolation and then progress towards incorporating them into patterns.
The following exercises take us back to some of the developmental basics. They incorporate motor patterns that we learn as our body grows so we can function starting from the center on out.
*If you have a hip or spinal injury, consult a physician who understands your condition and can quide you on the safety of these and any other strength training exercises.
1. Supine breathing
Lie on your back with your knees bent and your feet flat on the floor. As you take an inhaling breath, allow your torso to lift by expanding your ribs in the back of the body while simultaneously expanding your ribcage in the front. As you take an exhaling breath, maintain a contr
olled release of the ribs back to the bodies center while simultaneously drawing the low belly muscles inward towards the spine. This should feel similar to the sensation of zipping up a tight pair of pants.3 - 5 minutes, 2 x's/day
2. Supine bridging
Lie on your back with your knees bent and your feet flat on the floor.
Take an inhaling breath as above. As you exhale, lift your hips and draw in the low belly in to engage the deep stabilizers. Maintain a degree of drawing on as you lower.
12 -15 x's, 2 x'sday
Lie on your back with your knees bent and your feet flat on the floor.
Take an inhaling breath as above. As you exhale, lift your hips and draw in the low belly in to engage the deep stabilizers. Maintain a degree of drawing on as you lower.12 -15 x's, 2 x'sday
3. Face-down to face-up upper body roll
Lie face-down with arms stretched overhead and on the floor (bring the arms out to a "T" if the shoulders shrug because of tightness). Curl the toes under and engage the core by drawing the navel to the spine. Keeping the core activated, gently roll open to the side starting from the crown of the head and end with a slight opening of the hips to the side. Move in a very segmental manner that looks like you are peeling your body off the ground and then come back to the face-down position in this reverse segmental manner.
12 - 15 x's, 2 x's/day
Lie face-down with arms stretched overhead and on the floor (bring the arms out to a "T" if the shoulders shrug because of tightness). Curl the toes under and engage the core by drawing the navel to the spine. Keeping the core activated, gently roll open to the side starting from the crown of the head and end with a slight opening of the hips to the side. Move in a very segmental manner that looks like you are peeling your body off the ground and then come back to the face-down position in this reverse segmental manner.
12 - 15 x's, 2 x's/day
4. Quadraped rocking
Kneel on all fours. Inhale in preparation. As you exhale, activate your core by drawing your navel to your spine. Important: You should be able to do this without moving your spine. Check to see if your weight is evenly distributed side to side. Maintaining this neutral position, rock your hips back and then return to shoulders over the wrists and hips over the ankles.
12 -15 x's, 2 x's/day
Kneel on all fours. Inhale in preparation. As you exhale, activate your core by drawing your navel to your spine. Important: You should be able to do this without moving your spine. Check to see if your weight is evenly distributed side to side. Maintaining this neutral position, rock your hips back and then return to shoulders over the wrists and hips over the ankles.
12 -15 x's, 2 x's/day
Wednesday, April 20, 2011
The Safe Chemicals Act of 2011
Wouldn't it be a much nicer world if we did not have to check ingredient labels and then search the internet for hours to determine if there have been any studies linking the ingredient to cancer? Or better still, if there were no chemicals in our food, beauty products or other consumer goods that we were completely unaware of our exposure to? The fallout of years of chemical use and lack of responsibility in containing these has lead to a persistence of harmful toxins in our environment. However, we can certainly put a halt to this irresponsible use and go the route of using new chemicals only after we have determined their safety for humans and the global environment.
This is precisely the goal of introducing The Safe Checials Act of 2011. This new bill, introduced by Senator Lautenberg of New Jersey, made improved revisions from the act that was introduced in 2010. If voted in to law, it would require chemical makers to prove the safety of their chemicals before they were used in manufactering. This step would keep dangerous toxins out of our homes, water and the environment. The mounting evidence of the role of chemicals in initiating a number diseases including neurologic disorders and cancer, makes the demand for this kind of legislation unquestionable.
Please take the time to tell your senators how important this legislation is to you and your loved ones. Connect to the Breast Cancer Fund's campaign to send a note to your representatives in Washington.
This is precisely the goal of introducing The Safe Checials Act of 2011. This new bill, introduced by Senator Lautenberg of New Jersey, made improved revisions from the act that was introduced in 2010. If voted in to law, it would require chemical makers to prove the safety of their chemicals before they were used in manufactering. This step would keep dangerous toxins out of our homes, water and the environment. The mounting evidence of the role of chemicals in initiating a number diseases including neurologic disorders and cancer, makes the demand for this kind of legislation unquestionable.
Please take the time to tell your senators how important this legislation is to you and your loved ones. Connect to the Breast Cancer Fund's campaign to send a note to your representatives in Washington.
Monday, April 11, 2011
Sitting...Is It the Bane of Our Health?
The human body was meant to move. It has evolved for millions of years to do just that. And the price we are paying for taking that away from it is almost immeasurable. According to James Levine, M. D., Ph.D., of the Mayo Clinic, "As human beings, we evolved to stand upright. For thousands of generations, our environment demanded nearly constant physical activity." The issues we are facing as a result of sitting too much go beyond back pain, although that is one significant result of too little movement.
According to a poll by the Institute for Medicine and Public Health, the average American spends 56 hours a week on their rears. This includes time on the computer, watching television and sitting behind the wheel of a car. The effect on the spine is profound because the postural muscles are not turned on and forget how to create quality and efficient movement while your hip muscles become inflexible and pull you out of alignment. Beyond the effects on the skeleton, our bodies take a metabolic toll that results in decreased fat utilization as well as poor blood sugar regulation. As if this wasn't enough, researchers have also found that extended periods of sitting are associated with an increase in susceptibility to depression. While regular bouts of exercise are good for our bodies, it may not be enough to undue the detriments of a habit of prolonged sitting. A growing body of research is being presented that supports this need for an increase in the frequency of movement. Among them is a study conducted at the Cancer Prevention Research Centre at the University of Queensland in Australia. The study found that individuals who sat less had smaller waistlines, lower body mass indexes and healthier blood lipid profiles and blood sugar levels. This was independent of the moderate to vigorous exercise bouts performed by the participants.
The take home from all this research is that our bodies thrive on constant movement...not occasional movement. Our musculoskeletal system can maintain healthy patterns of motion if we are constantly performing the activities that coordinate how we move through our daily routine. Furthermore, it charges up the metabolic functions necessary to sustain healthy systemic functions when we are dynamic. The enclosed energy system of our bodies asks us to "use it or lose it". Don't give up your exercise bouts, just make it a habit of moving more throughout the day. Don't go longer than an hour at a time sitting. Stand up to read e-mails, stroll to your co-workers cubicle rather than sending an e-mail, walk to the local store and make the tv quieter during your day. Your lifespan may very well depend on it!
Monday, April 4, 2011
Teflon and Menopause
Teflon, also known by it's chemical name polytetrafluoroethylene, is used to make cooking pans slippery so food doesn't stick to the surface and makes cleaning easy. While it does achieve these goals, it may potentially cause problems in other areas...such as your health. Concerns over the safety of Teflon-coated pans has been in the news for decades which partly stemmed from the discovery that the pans, when heated to high temperatures have a toxic affect on pet birds. A valid question has been posed as to what effect this has on humans.
A recent study is presenting data that suggests it's role in triggering earlier than normal menopause. The study, published in the Journal of Clinical Endocrinology and Metabolism, found that the higher the level of perfluorocarbons in the body created higher than normal odds of early menopause. Read the details on how they compiled the data to draw a link to this household chemical. Even though these PFC's are used in a number of consumer products, including stain resistant fabrics, carpets and electronic equipment, one of the pervasive avenues for exposure is your cookware. The best of all possible solutions is to avoid the use of non-stick cookware that uses PFC's in their manufactering. If you currently use these, be certain that they are not scratched and do not heat them to temperatures broaching 500 degrees. Keep the dial on the stove at medium heat or lower when using these pots and pans. This way of cooking also retains the quality of the food that you are taking the time out of your day to prepare, so why not make it healthier!
Thursday, March 31, 2011
The Anti-Inflammatory Diet
The role of inflammation in the incidence of many chronic diseases should be coming quite clear to the general public. It is necessary for individuals to make it their habit to adopt a lifestyle that normalizes this process in the body if one is to adequately prevent these diseases. Food's role in preventing unchecked inflammation is very powerful if the lay person understands which ones bring this under control.
We found a summation of this from Dr. Andrew Weil that we think can clarify the direction we should all take in our daily diet. It's called Dr. Weil's Anti-Inflammatory Food Pyramid. Contained in the guide is a breakdown of the specific foods that help the body manage inflammation as well as give you the adequate quantities of nutrients for systemic function. It should come as no surprise that the largest part of the pyramid is occupied by fruits and vegetables which offer the widest array of disease-fighting phytochemicals. If you feel short on ideas to create flavorful preparations for these foods, sign up for our bi-weekly newsletters for new recipes and stop by our clinic to purchase our own Healthlinks Cookbook. Don't hesitate to ask us for help to make your daily plate healthier!
Thursday, March 24, 2011
Flavonoids, Inflammation and Your Brain!
Our bodies have a tremendous need for the powerful plant chemicals in our food. These "phytochemicals" are so numerous and the specific functions they play in our health are understood to a relatively small degree. The natural process of inflammation is necessary for our body to deal with injury and foreign pathogens, but research is continually bringing us closer to understanding how abnormal levels of inflammation have a causative role in chronic disease. In addition to cancer and heart disease, the inflammatory mechanism of diseases of the brain are becoming better understood. And one of the most impactful prevention strategy lies in the incorporation of a diet rich in phytochemicals that quell this process gone awry.
Flavonoids are one such classification of phytonutrients that provide neuroprotective benefits, possibly as a means of primary prevention in a number of neurologic diseases. These antioxidants are found in significant quantities in berries, apples, tea, red wine, pure cocoa and citrus fruits. A new study through the Harvard School of Public Health examined the association between developing Parkinson's disease and the consumption of flavonoids. According to researcher Xiang Gao, MD, PhD, "Our findings suggest that flavonoids, specifically a group called anthocyanins, may have neuroprotective effects. Flavonoids may be a natural and healthy way to reduce your risk of developing Parkinson's disease." This study is significant in both the number of participants and the duration. It had over 100,000 participants that were followed for over 20 years. When the researchers delved further to assess the intake of the flavonoid sub-group, anthocyanins, both men and woman who consumed the largest quantities of these had a 22% lower risk of developing Parkinson's disease than those that consumed the least. So how can you specifically find this healthful nutrient? It is found primarily in berries and apples. Enjoy the variety of these fruits that are available as a part of your daily intake of plant foods. They are very easy to incorporate, so add them to the weekly shopping list!
Thursday, March 17, 2011
Preventing Cancer - Understanding Our Environment
In May of 2010, a pointed report came out from the President's Cancer Panel advising that the environmental factors contributing to cancer incidence have been vastly understated. Healthlinks blogged about this in June 2010 to keep you informed of this ground breaking presentation of data that is critical to making strides towards reducing the prevalence of this deadly disease.
The Breast Cancer Fund, a public advocacy research group that presents the evidence on environmental causes of breast cancer, has come across more compelling information to encourage support for this cause. More mainstream scientists are reviewing and conducting research that fortunately is becoming harder and harder to brush under the rug. Read the BCF's article about the "who's who" of scientists that are lending credence to the argument against several environmental toxins.
The Breast Cancer Fund, a public advocacy research group that presents the evidence on environmental causes of breast cancer, has come across more compelling information to encourage support for this cause. More mainstream scientists are reviewing and conducting research that fortunately is becoming harder and harder to brush under the rug. Read the BCF's article about the "who's who" of scientists that are lending credence to the argument against several environmental toxins.
Thursday, March 10, 2011
Good Posture - Moment by Moment
Having an upright spine is something that most people think of when they see someone else whose posture is grossly off or when they experience pain associated with the spine. While treating these problems can be successful, perhaps a better approach would be to re-educate individuals before an injury occurs. Awareness of the breathing pattern can be one of the most effective ways to improve the health of the spine in addition to normalizing the stress response.
As with any change in habit, frequency is the component that effects the adoption of change. Breathing is a muscle pattern, just as there is a pattern of walking, biking, throwing a ball, etc. We habituate our actions based upon what we have learned...for better or for worse. A change in poor muscle function must come about from development of a habitual pattern that overrides this dysfunction. We call this muscle re-education. Ineffectual breathing can encourage poor posture which will in turn prevent the biomechanics necessary for full use of the diaphragm. So in order to re-train the muscles of respiration, of which the diaphragm is primary, it must be a daily habit of correct muscle patterning.
When we are not in slumber, our spinal muscles are charged with the job of keeping us upright and stable whether we are walking, standing or sitting. Ideally, we should be moving our bodies as much as we are able which means taking more movement breaks if we are desk-bound in our jobs. However, even if we are sitting, the more time spent in neutral alignment with active core muscles the more our body will opt for this healthier pattern. Practicing the following exercise on a daily basis will encourage a calm yet alert nervous system and improved posture.
Take a seated position in a chair or on a fitball. Place feet hip width apart. Take a wider stance with the feet if you are on a fitball and you feel unstable. Place a theraband around the bottom of the ribcage crossing the band in front and holding it taught, but not over stretched. Relax the elbows at the sides with the palms turned upwards while lightly grasping the band. Expand the ribcage in the front and back of the body against the resistence of the exercise band as you inhale slowly. Allow the ribs to fall back to the body on the exhale while keeping length in the spine from it's base to the crown of the head. The exhale should be at least as slow as the inhaling breath or slower. Be certain to keep the upper back and neck soft and the chin leveled. Think of the breath as "slow and expansive".
*If you have any balance concerns or issues with dizziness, please consult your physician before implementing this exercise.
As with any change in habit, frequency is the component that effects the adoption of change. Breathing is a muscle pattern, just as there is a pattern of walking, biking, throwing a ball, etc. We habituate our actions based upon what we have learned...for better or for worse. A change in poor muscle function must come about from development of a habitual pattern that overrides this dysfunction. We call this muscle re-education. Ineffectual breathing can encourage poor posture which will in turn prevent the biomechanics necessary for full use of the diaphragm. So in order to re-train the muscles of respiration, of which the diaphragm is primary, it must be a daily habit of correct muscle patterning.
When we are not in slumber, our spinal muscles are charged with the job of keeping us upright and stable whether we are walking, standing or sitting. Ideally, we should be moving our bodies as much as we are able which means taking more movement breaks if we are desk-bound in our jobs. However, even if we are sitting, the more time spent in neutral alignment with active core muscles the more our body will opt for this healthier pattern. Practicing the following exercise on a daily basis will encourage a calm yet alert nervous system and improved posture.
Take a seated position in a chair or on a fitball. Place feet hip width apart. Take a wider stance with the feet if you are on a fitball and you feel unstable. Place a theraband around the bottom of the ribcage crossing the band in front and holding it taught, but not over stretched. Relax the elbows at the sides with the palms turned upwards while lightly grasping the band. Expand the ribcage in the front and back of the body against the resistence of the exercise band as you inhale slowly. Allow the ribs to fall back to the body on the exhale while keeping length in the spine from it's base to the crown of the head. The exhale should be at least as slow as the inhaling breath or slower. Be certain to keep the upper back and neck soft and the chin leveled. Think of the breath as "slow and expansive".
*If you have any balance concerns or issues with dizziness, please consult your physician before implementing this exercise.
Wednesday, March 2, 2011
BPA-Free Canned Goods...How to Pick Them
Bisphenol-A is not only making a splash with environmentalists; politicians and consumers are becoming informed and savvy about it's dramatic effects on human health. BPA, as it is also called, is found in food and beverage containers including canned food, aluminum beverage containers, baby bottles and sippy cups. It is used pervasively for food storage and was approved by the FDA in the 1960's. In the last decade, the CDC has conducted a large scale study to determine the level of human exposure to 212 chemicals used in consumer products. They found detectable levels of BPA exposure in 93% of the humans tested which numbered in the thousands. The US Environmental Protection Agency has set a safe level of exposure at 50 micrograms/kg body wt/day, yet animal lab tests have shown altered hormone effects at much lower levels than this. Read this archived blog to take steps to limit BPA in your consumer products.
More recently, manufacturers are taking responsibility for pursuing BPA-free alternatives in response to the demands of increasingly educated consumers. Some companies have worked toward this goal previous to the larger public outcry. In either case, we feel it is important to let you know how to protect you and your loved ones from this questionably harmful chemical. The following list highlights the companies and products that use BPA-free food containers and how you can go about finding these products for daily use.
More recently, manufacturers are taking responsibility for pursuing BPA-free alternatives in response to the demands of increasingly educated consumers. Some companies have worked toward this goal previous to the larger public outcry. In either case, we feel it is important to let you know how to protect you and your loved ones from this questionably harmful chemical. The following list highlights the companies and products that use BPA-free food containers and how you can go about finding these products for daily use.
- Eden Organics - except canned tomatoes
- can be found at large retailers - Vital Choice - no exceptions
- can only be found on-line, http://www.vitalchoice.com/ - Wild Planet - except shrimp and crab which have lemon added
- some products can be found at large retailers and on-line - http://www.wildplanetfoods.com/ - Trader Joe's - only canned corn, beans, fish, poultry and beef have BPA-free liners
- only at Trader Joe stores - Native Forest and Native Factor - no exceptions
- can be found at large retailers
Thursday, February 24, 2011
Environmental Toxicity and Hormone Disruption may be a Concern for Men Too!
The effect of synthetic estrogens is being brought to the forefront and the public is starting to understand their role in cancer development. These "xenoestrogens" easily compete with our natural estrogen receptor sites and this leads to elevated blood estrogen which causes a whole host of problems including elevated cancer risk. And according to a University of London study, a number of pesticides block male hormones as well.
Men can also be affected by altered estrogen levels, although not to the degree that women will given their naturally higher levels of this hormone. As presented by this recent study, men should take into consideration the effect that pesticides have on their dominant hormones. The following link to Environmental Health News is a must read to understand what to look for and why it is worthwhile to work these chemicals out of your daily life.
http://www.environmentalhealthnews.org/ehs/news/pesticides-block-male-hormones
Men can also be affected by altered estrogen levels, although not to the degree that women will given their naturally higher levels of this hormone. As presented by this recent study, men should take into consideration the effect that pesticides have on their dominant hormones. The following link to Environmental Health News is a must read to understand what to look for and why it is worthwhile to work these chemicals out of your daily life.
http://www.environmentalhealthnews.org/ehs/news/pesticides-block-male-hormones
Monday, February 14, 2011
The Anatomy of a Breath
Breathing is one of the most unique actions in our body. It can be both voluntary and involuntary which can bode well for us if we understand how to gain awareness of patterns that promote improved health. A pattern that is affected by breathing and instrumental to feeling good is how we carry our frame. Posture and breathing are anatomically and dynamically linked and one most often begets the other. A forward flexed or rounded posture will inhibit full expansion of the lungs and if the lungs do not fully expand then the primary muscle of respiration, which is the diaphragm, cannot activate its' role in spinal stabilization.
The intricacies of a posture that enable pain-free functional movement are many, but within reach if a simple approach is applied daily. At rest, inspiration is primarily facilitated by the diaphragm while expiration is passive and occurs as a result of the elastic recoil of the lungs and chest wall. When exercising, other muscles assist in respiration. On inhalation, the external intercostals and muscles of the upper thorax help drive this process and on exhalation, the internal intercostals and other abdominal muscles help to create forced expiration to promote normal exchange of gases to bring the exercising body back into chemical balance. The diaphragm is a dome-shaped muscle that separates the thoracic and the abdominal cavities. When it contracts, the dome descends from the thorax towards the abdomen to create an opening of the lungs into which air is drawn. A fully functional diaphragm will create a mostly uniform expansion of the ribcage from the center of the muscle. This lengthens the spine towards upright and enables improved stability of the spine through indirect action of the diaphragm.
So can awareness of your breathing pattern have an impact on posture...absolutely! And in turn, improved posture creates the correct biomechanics that allow your ribs to broaden so you can fully utilize the capacity of your lungs. A great starting point is to create daily awareness of your breathing pattern so that it may naturally aid the transition to improved posture. The following simple exercise, developed by physical therapist Gray Cook, can re-train the muscles of respiration to improve capacity and to help re-align the spine.
*Please note - If you have any issues with low back extension you should not perform this exercise. To avoid any discomfort, place a pillow under the top of the hip.
Along with exercises that train the core muscles of the trunk, your body will find a more supported posture with expansive breathing. This initial step to help your body understand how to create more capacity in your breathing pattern is helpful as your body receives input from the floor. We will share with you later steps 2 and 3 that will transition you from lying to upright to movement. These steps will progressively help your body learn a functional pattern that will continue to support you through your daily activities.
The intricacies of a posture that enable pain-free functional movement are many, but within reach if a simple approach is applied daily. At rest, inspiration is primarily facilitated by the diaphragm while expiration is passive and occurs as a result of the elastic recoil of the lungs and chest wall. When exercising, other muscles assist in respiration. On inhalation, the external intercostals and muscles of the upper thorax help drive this process and on exhalation, the internal intercostals and other abdominal muscles help to create forced expiration to promote normal exchange of gases to bring the exercising body back into chemical balance. The diaphragm is a dome-shaped muscle that separates the thoracic and the abdominal cavities. When it contracts, the dome descends from the thorax towards the abdomen to create an opening of the lungs into which air is drawn. A fully functional diaphragm will create a mostly uniform expansion of the ribcage from the center of the muscle. This lengthens the spine towards upright and enables improved stability of the spine through indirect action of the diaphragm.
So can awareness of your breathing pattern have an impact on posture...absolutely! And in turn, improved posture creates the correct biomechanics that allow your ribs to broaden so you can fully utilize the capacity of your lungs. A great starting point is to create daily awareness of your breathing pattern so that it may naturally aid the transition to improved posture. The following simple exercise, developed by physical therapist Gray Cook, can re-train the muscles of respiration to improve capacity and to help re-align the spine.
Lie on your stomach with your forehead resting on your hands and your feet flexed and toes gently curled under. Inhale slowly through your nose as your expanding belly of air lifts your hips. Exhale for a duration slightly longer than the inhaling breath. Repeat this exercise for 10 breaths. Perform up to 5 sets daily for improved muscle re-training.
*Please note - If you have any issues with low back extension you should not perform this exercise. To avoid any discomfort, place a pillow under the top of the hip.Along with exercises that train the core muscles of the trunk, your body will find a more supported posture with expansive breathing. This initial step to help your body understand how to create more capacity in your breathing pattern is helpful as your body receives input from the floor. We will share with you later steps 2 and 3 that will transition you from lying to upright to movement. These steps will progressively help your body learn a functional pattern that will continue to support you through your daily activities.
Monday, February 7, 2011
Berries For Your Brain!
The evidence cropping up that supports the health benefits of whole plant-based foods is abundant and fresh or frozen berries should be one that is added to the diet mix. The antioxidant content of these tiny fruits is very high and studies seem to support their potent effect on brain function. This is good news for all of us and individuals with neurologic disorders may stand to benefit significantly from the standpoint of moderating decline due to their condition.
A study conducted at Tufts University by psychologist Barbara Shukitt-Hale, PhD and colleagues, provided evidence that berries may increase dopamine levels. Three groups of rats were fed different diets, chow with blueberry extract, chow with strawberry extract and one with chow alone. The two groups with berry extract were measured with higher brain dopamine levels and better memory than the group without any berry added to their diet. While the exact comparative quantity of these fruits in human consumption was not determined, any addition of this to our diets would provide antioxidants that would counter the effects of the oxidizing compounds in our environment and prevent the build up of free-radicals which degrade cell membranes. In addition to the neutralizing effect of these antioxidants, berries may support a natural housekeeping function in the brain that declines with age. This function, called autophagy, removes and recycles biochemical debris that can contribute to poor brain function. A study done at the USDA's Agricultural Research Service identified that berry extracts inhibit the activity of a protein that essentially shuts down this process. So we now know that the effect of these little berries are 2-fold.
It seems it would take little convincing for most people to add this tasty food to their diet, but just in case, we have included a couple of recipes to get you started. And of course, you can add this to your morning oatmeal, yogurt or enjoy as a daily snack.
http://support.cancerproject.org/site/MessageViewer?em_id=4421.0
http://www.aicr.org/site/News2?abbr=dc_rc_&page=NewsArticle&id=7289&news_iv_ctrl=1123
A study conducted at Tufts University by psychologist Barbara Shukitt-Hale, PhD and colleagues, provided evidence that berries may increase dopamine levels. Three groups of rats were fed different diets, chow with blueberry extract, chow with strawberry extract and one with chow alone. The two groups with berry extract were measured with higher brain dopamine levels and better memory than the group without any berry added to their diet. While the exact comparative quantity of these fruits in human consumption was not determined, any addition of this to our diets would provide antioxidants that would counter the effects of the oxidizing compounds in our environment and prevent the build up of free-radicals which degrade cell membranes. In addition to the neutralizing effect of these antioxidants, berries may support a natural housekeeping function in the brain that declines with age. This function, called autophagy, removes and recycles biochemical debris that can contribute to poor brain function. A study done at the USDA's Agricultural Research Service identified that berry extracts inhibit the activity of a protein that essentially shuts down this process. So we now know that the effect of these little berries are 2-fold.
It seems it would take little convincing for most people to add this tasty food to their diet, but just in case, we have included a couple of recipes to get you started. And of course, you can add this to your morning oatmeal, yogurt or enjoy as a daily snack.
http://support.cancerproject.org/site/MessageViewer?em_id=4421.0
http://www.aicr.org/site/News2?abbr=dc_rc_&page=NewsArticle&id=7289&news_iv_ctrl=1123
Thursday, February 3, 2011
Sleep - A True Gem of Health
In 1960 more than 80% of the American population got more than 7 hours of sleep a night. Today, it's barely 60% and we are paying very dearly for it. The average American sleeps 1 to 2 hours less than he or she did 40 years ago. On the average, we also weigh more and lack of sleep is definitely a part of the problem.
How is this so? When we sleep only 5 to 6 hours a night it seems to boost our appetite for high carbohydrate snack foods which contribute to poor endocrine (hormone) function. The consumption of low-fiber carbohydrates causes huge shifts in blood sugar levels which can lead to insulin resistence and ultimately diabetes. And what causes these cravings in people who get little sleep is an abnormal balance of two hormones that control appetite called ghrelin and leptin. Ghrelin increases your appetite and leptin quells these cravings. According to Kristen Kuntson, M.D., at the University of Chicago school of medicine, when they conducted a laboratory study to check these hormone levels, they found more ghrelin and less leptin in individuals who slept for four hours compared with individuals who were allowed to sleep for nine. When the sleep deprived individuals were asked to assess their hunger levels, they reported higher levels and their snacks amounted to 200 calories more than the longer sleepers.
So what's the take home for the American population? More sleep is critically important for several aspects of health. Getting a minimum of 7 hours of sleep each night can prevent a whole cascade of ailments which stem from poor hormone function. Make this a commitment on the top of your list and see how great you will feel!
How is this so? When we sleep only 5 to 6 hours a night it seems to boost our appetite for high carbohydrate snack foods which contribute to poor endocrine (hormone) function. The consumption of low-fiber carbohydrates causes huge shifts in blood sugar levels which can lead to insulin resistence and ultimately diabetes. And what causes these cravings in people who get little sleep is an abnormal balance of two hormones that control appetite called ghrelin and leptin. Ghrelin increases your appetite and leptin quells these cravings. According to Kristen Kuntson, M.D., at the University of Chicago school of medicine, when they conducted a laboratory study to check these hormone levels, they found more ghrelin and less leptin in individuals who slept for four hours compared with individuals who were allowed to sleep for nine. When the sleep deprived individuals were asked to assess their hunger levels, they reported higher levels and their snacks amounted to 200 calories more than the longer sleepers.
So what's the take home for the American population? More sleep is critically important for several aspects of health. Getting a minimum of 7 hours of sleep each night can prevent a whole cascade of ailments which stem from poor hormone function. Make this a commitment on the top of your list and see how great you will feel!
Thursday, January 27, 2011
How Do You Motivate for Change?
What change are we taking into consideration here? Of course we are looking at the transition to a healthier way of living which encompasses an improvement in diet, increase in physical activity, decrease in exposure to environmental contaminants and the incorporation of a belief system of self-empowerment. While the steps we take to make change vary from human to human, the source of a successful shift is common. For an individual to create a lasting change in habits, it must be an intrinsically driven process. This does not negate the capacity of extrinsic factors to facilitate those changes and in fact they can be very important for a person's growth. However, the process of adopting new healthy habits must be driven by the individual seeking something different.
The Transtheoretical Model of Behavioral Change which was developed in 1977 from the analysis of a number of different theories of psychotherapy takes into account this necessary element of effective habit adoption. It considers the readiness of the individual to act on a new behavior as paramount in moving forward. Without this stage of willingness, external factors will not provide any effective support. This may be the key to why many attempts to change are met with failure. A simple set of guidelines does not take into consideration the lack of desire that individuals may meet that prevent them from implementing these steps. A lack of self-efficacy, or the belief that one has in his/her ability to reach a goal, will drive an individual to remain stagnant. So how does one overcome this tendency towards keeping the status quo?
In some cases, an individual may simply not be ready for change which is important to recognize. However, if one is in a state of awareness that a healthier behavior is needed, then they must come to an understanding that change is a step-by-step process that involves recognizing self-limiting thoughts and it is ultimatley their own call to action that will carry them through to their goals. It is incumbent upon their support system to understand this. So as an individual seeks to achieve healthier behaviors in life, the first step is understanding their own internal resistance and creating positive affirmations that allow for the possibility of something different than the current experience.
Journaling is an effective way to facilitate change because it makes a commitment to a daily practice of seeing new ways of thinking and ultimately acting. In the initial stages, writing things down also serves to elevate an individuals awareness of obstacles, whether real or percieved, so that they may be addressed before attempts are made to adopt new behaviors. So as you or a loved one set out on a new path, do it with awareness. Because even though goals are important to set, incremental change towards them cannot happen without action in the moment that moves you forward.
The Transtheoretical Model of Behavioral Change which was developed in 1977 from the analysis of a number of different theories of psychotherapy takes into account this necessary element of effective habit adoption. It considers the readiness of the individual to act on a new behavior as paramount in moving forward. Without this stage of willingness, external factors will not provide any effective support. This may be the key to why many attempts to change are met with failure. A simple set of guidelines does not take into consideration the lack of desire that individuals may meet that prevent them from implementing these steps. A lack of self-efficacy, or the belief that one has in his/her ability to reach a goal, will drive an individual to remain stagnant. So how does one overcome this tendency towards keeping the status quo?
In some cases, an individual may simply not be ready for change which is important to recognize. However, if one is in a state of awareness that a healthier behavior is needed, then they must come to an understanding that change is a step-by-step process that involves recognizing self-limiting thoughts and it is ultimatley their own call to action that will carry them through to their goals. It is incumbent upon their support system to understand this. So as an individual seeks to achieve healthier behaviors in life, the first step is understanding their own internal resistance and creating positive affirmations that allow for the possibility of something different than the current experience.
Journaling is an effective way to facilitate change because it makes a commitment to a daily practice of seeing new ways of thinking and ultimately acting. In the initial stages, writing things down also serves to elevate an individuals awareness of obstacles, whether real or percieved, so that they may be addressed before attempts are made to adopt new behaviors. So as you or a loved one set out on a new path, do it with awareness. Because even though goals are important to set, incremental change towards them cannot happen without action in the moment that moves you forward.
Wednesday, January 19, 2011
Hand Washing - For More Reasons Than You Think!
Washing your hands is a critical part of warding off infectious illnesses. When we come into contact with surfaces that have been touched by others, we are potentially exposed to the microorganisms that they carry on their skin or release from their sinuses or mouth by sneezing or coughing. This is, of course, a very effective way to prevent transmission of the seasonal flu or cold. However, there is another important reason to make this a regular habit along with avoiding touching your nose and mouth when in public.
Studies have shown that everyday products that we are handling contain toxic chemicals that are being absorbed into our skin. Bisphenol-A is one such chemical that we are receiving a high level of exposure from and likely due to register receipts. According to Laura Vandenberg, PhD at the Center for Regenerative and Developmental Biology at Tufts University, "studies are starting to suggest that food might not be the major source (of BPA). It's plausible that exposures are coming from elsewhere, whether it's thermal paper or some other environmental exposure we're not aware of yet." Furthermore, researchers of a new study published in the journal Analytical and Bioanalytical Chemistry found that BPA from receipts transferred to hands within seconds of handling and absorption was increased the longer the individual went without hand washing. Oils and lotions increased the quantity of BPA transferred to the hands and alcohol-based sanitizers actually increased the absporption through the skin following exposure. So this option for cleaning the hands made it worse.
Hand washing is as important for controlling chemical exposure as it is for avoiding the bad bugs. But don't use just anything to clean your hands. Hand soaps that contain parabens or triclosan and triclocarbon are adding hormone-disrupting chemicals to our environment and your body. The latter 2 are touted as important for their anti-bacterial properties. However, studies on households who use these soaps show no decrease in the incidence of flus and colds than households that use soaps made without these chemicals. The best choices for keeping the hands clean from bugs and chemicals are non-deodorant bar soaps and simple castille or glycerin soaps. They do the job by cleaving dirt, chemicals and microorganisms from the surface of the skin so that the running water and friction of hand rubbing can wash them away. So for year round protection, make hand-washing one of your frequent habits!
Monday, January 10, 2011
Healthy Digestion with Parkinson's Disease
Hopefully it is catching on now that a balanced diet of primarily plant-based foods is paramount for human health. And even though there are modifications to be made for certain conditions, no individual's diet lies far outside of these recommendations. Nutrition and the prevention of disease is strongly connected as we can see with ailments such as diabetes and heart disease. Thankfully, health counseling which includes diet consultations, are now being implemented into many treatment programs for diseases that are known to have a "lifestyle" component with incidence. Regardless of this relationship, we can find validation for "food as medicine" for overall health and treatment of illness.
Parkinson's disease is no exception when it comes to addressing treatment with nutrition. One of the most significant concerns for these individuals is maintaining digestive function and preventing constipation. The slowing down of the autonomic nervous system leads to decreased gastric motility which is the movement of the stomach and intestines. The autonomic nervous system regulates smooth muscle which is what orchestrates the flow of food stuff through the digestive tract. Constipation is of particular concern for Parkinson's individuals. However, the recommendations for addressing this fall in line with implementing and maintaining a highly plant-based diet with a focus on high fiber content. When movement of the colon decreases, the need for bulk in the diet becomes greater so there is increased mass to move food through a system that is operating at less than optimal function. A part of this is maintaining fluid levels by consuming an adequate amount of clean pure water. Use these tips to keep it moving and prevent the rather disruptive problem of constipation.
1. Drink 64 ounces or more of filtered water or well-sourced spring water. See blog on bottled water for guidelines.
2. Increase your daily intake of fiber by eating at least 5 servings of fruits and vegetables and aim for consuming 9. Some of the high fiber fruits and veggies are apples, oranges, berries, brussels sprouts, green cabbage, eggplant, avocado, artichoke, tomatoes and beans such as garbanzo and lima.
3. Avoid diuretics such as caffeine and alcohol.
4. Be certain to schedule yourself for regular exercise which should be at least 5 days a week if not everyday. This increased activity helps stimulate the intestines.
5. Add a bulking agent like psyllium husk.
6. Drink warm liquids, particularly in the morning.
Parkinson's disease is no exception when it comes to addressing treatment with nutrition. One of the most significant concerns for these individuals is maintaining digestive function and preventing constipation. The slowing down of the autonomic nervous system leads to decreased gastric motility which is the movement of the stomach and intestines. The autonomic nervous system regulates smooth muscle which is what orchestrates the flow of food stuff through the digestive tract. Constipation is of particular concern for Parkinson's individuals. However, the recommendations for addressing this fall in line with implementing and maintaining a highly plant-based diet with a focus on high fiber content. When movement of the colon decreases, the need for bulk in the diet becomes greater so there is increased mass to move food through a system that is operating at less than optimal function. A part of this is maintaining fluid levels by consuming an adequate amount of clean pure water. Use these tips to keep it moving and prevent the rather disruptive problem of constipation.
1. Drink 64 ounces or more of filtered water or well-sourced spring water. See blog on bottled water for guidelines.
2. Increase your daily intake of fiber by eating at least 5 servings of fruits and vegetables and aim for consuming 9. Some of the high fiber fruits and veggies are apples, oranges, berries, brussels sprouts, green cabbage, eggplant, avocado, artichoke, tomatoes and beans such as garbanzo and lima.
3. Avoid diuretics such as caffeine and alcohol.
4. Be certain to schedule yourself for regular exercise which should be at least 5 days a week if not everyday. This increased activity helps stimulate the intestines.
5. Add a bulking agent like psyllium husk.
6. Drink warm liquids, particularly in the morning.
Wednesday, January 5, 2011
Is Bottled Water a Better Choice?
Many consumers have the belief that bottled water provides a higher degree of safety and consequently health, as compared to drinking tap water. Even though tap water does contain contaminants, it is far more regulated than the bottled water industry. The potential for impurities and chemicals in bottled water is very high and most companies do not disclose information about their sources or testing of the water for safety. Their accountability has been challenged in the past and they have made minor improvements, but the practices of most of these companies is putting the consumer at risk.
Aside from the relatively poor quality of the water, using bottled water contributes significantly to waste. It is estimated that only 20% of plastic water bottles end up being recycled. This creates a huge quantity of plastic to be dumped into land fills and in addition, the carbon cost of producing the bottles is huge. One of the best choices for your body and the environment is to drink filtered tap water. Consult with a water filtration expert who can help you find the best option for your local water supply.
If you use bottled water on occasion, choose a brand who discloses that their water originates from a healthy source and they test for chemicals and impurities. The following list is from the Environmental Working Group, a research based consumer advocacy group that compiles scientific data about environmental issues related to human health.
See what companies rate higher so you can be safer with you and your loved ones.
Aside from the relatively poor quality of the water, using bottled water contributes significantly to waste. It is estimated that only 20% of plastic water bottles end up being recycled. This creates a huge quantity of plastic to be dumped into land fills and in addition, the carbon cost of producing the bottles is huge. One of the best choices for your body and the environment is to drink filtered tap water. Consult with a water filtration expert who can help you find the best option for your local water supply.
If you use bottled water on occasion, choose a brand who discloses that their water originates from a healthy source and they test for chemicals and impurities. The following list is from the Environmental Working Group, a research based consumer advocacy group that compiles scientific data about environmental issues related to human health.
See what companies rate higher so you can be safer with you and your loved ones.
Subscribe to:
Posts (Atom)