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

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.

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.

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

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!