Tuesday, January 31, 2012

BEDTIME FOR YOUR BRAIN



     If you are forgetful, it may be because you are so tired that some neurons in your brain have gone “offline.”  According to a University of Wisconsin study, these millisecond shutdowns - during which neurons grab a super quick snooze and may affect coordination, judgment and concentration, says researcher Chiara Cirelli, MD, PhD.

    Since multiple studies have emphasized that nuts show that a modest daily consumption curbs LDL (“BAD”) cholesterol, high levels of which are linked with an increase in AD (Alzheimer’s disease).  Observational studies show that nuts lower a risk of diabetes as well as dementia and stroke.  Nuts are also abundant in vitamin E. 

    Sometimes the digestive system of elderly people cannot handle nuts well unless they are finely ground.  A small coffee grinder can do it nicely and the nuts sprinkled breakfast porridge.  Almonds are alkaline-reacting in the system and assimilate well.  Many health stores carry almond milk, chosen by those who are lactose sensitive.  Goat’s milk is also an excellent substitute for cow’s milk.

    Several studies have linked red wine to a reduced risk of Alzheimer’s and dementia.  Wine-drinkers who shunned all other alcohol enjoyed the greatest protection – a 70 percent reduction in dementia compared to teetotalers.  In animal studies, red wine seemed to promote the clean-up of a protein that can form damaging plaques or deposits on the brain.  Recently a doctor being interviewed suggested that grape juice might do the same thing.

     We should give more details about green salads that include plenty of spinach.  In one study of 3,700 people aged 65 and older, who ate more than two vegetables servings a day had a 40 per cent lower rate of cognitive decline than people who ate less than one serving,” Leslie Beck, a registered dietitian, and nutrition writer says, “Leafy green vegetables seem to offer the most protection.”  Brightly coloured bell peppers are loaded with B6, vitamin C, and potassium.  Green peppers and artichokes contain a compound called luteolin that aids specifically in brain repair.
    


     

Wednesday, January 25, 2012

BEST BRAIN FOOD


Scientists are agreeing with Mom when she told her children, “Eat your salmon loaf, it is brain food.”  Another group of edibles assist the brain in sharpening mental alertness to help sustain a steady supply of blood to the body’s central command centre.

   “A recent study found berries are rich in plant chemicals called polyphenols that increase the clearance of toxic proteins in the brain,” says Leslie Beck, a registered dietician.   In Alzheimer’s disease – AD – brain cells become clogged with these protein toxins and Beck discovered that “evidence shows a berry-rich diet activates the brain’s natural housekeeping process, helping it remove toxins and other compounds that interfere with brain function.”  Leslie Beck’s Longevity Diet (Penguin, Canada.) author and dietician, (The Enlightened Eater’s Whole Foods Guide (Viking Canada 2003,) notes that other research suggests blueberries, in particular, benefit the brain in the role of neurons (nerve cells) as the brain communicates and increases the birth of new brain cells including navigational and motor skills.

   Curcumin, a spice used in curries shows that Alzheimer’s disease in curry eating populations have a lower than average incidence of AD.  Curries often include ginger and garlic so usually less salt is eaten and that helps lower the blood pressure, which in turn prevents stroke and dementia.  It calms the brain and encourages certain white blood cells to gobble up the proteins that gum up brain function.

   We’ve spoken before about fatty fish like salmon, herring, mackerel trout and sardines.  They are all rich in omega-3 fatty acids.  “A four year study of older adults found that those who ate fish at least once a week, is also the only one that makes its way to your brain,” Beck notes.  Lentils are rich in folate, vitamin B 12 helps keep down blood levels of homocysteine linked to an elevated risk of AD,” Beck says.

   “Multiple studies have shown that a small serving of nuts can curb LDL (the bad cholesterol) and decrease the risk of diabetes, another known risk factor for Alzheimer’s, dementia and stroke.  Beck adds, “Walnuts are the only nut that is a great source of ALA, an omega fatty acid that has anti-inflammatory properties, and like blueberries foster the growth of new brain cells, and spur the brain’s natural clean-up crew into action.  All the green vegetables and whole grains play an important role as well.        

Tuesday, January 24, 2012

THE MYSTERY


Does each question beg an answer, a mystery to hold. 
   Sacred in the inner self, through silence will unfold.
Am I me, yet one with Thee, how can this thing be?
   A presence near – that seems right here,
It’s trusting with no fear.
Together on the path of life, awareness – one in heart,
    An inner essence, guide and friend,
 To practice spiritual art. 

A path to choose, a life to use, together as a team,
  Joyous in the sacred self, And on God’s wisdom lean.
Still myself, as spirit grows, Within God’s holy sphere,
 An all embracing comfort place, His presence very dear.

At times, this presence seems to leave,
   Has it flown to other climes?
 Let me once more feel you near,
   And at Thy table dine.
You say, “I never went away, I live within your soul,
  Your purity of love I seek, A cleansing sacred goal.”

Once more embracing soul’s ideal, eternal spirit lives.
  A corpuscle in the heart of God, that only He can give.
Conjoined once more in sacred trust, In everything I do
   In fellowship to live and learn, As daily life renews.

Thank you for your patience, that cleansing-out soul needs,
  Resisting every thought, or grudge, or other careless deed.
Thy spirit dwells in everywhere, nearby, here on call.
  Responding to each sincere prayer, to answer one and all.

Sunday, January 22, 2012

AN ANTICANCER LIFESTYLE


A number  of studies suggest that if a person switches to certain lifestyle changes, it could eliminate up to 40 percent of colorectal cancer.

·        Eat less red meat.  During digestion, red and processed meats form carcinogenic chemicals and was 22 percent greater among people who ate five ounces of red and processed meat a day compared with those who ate less than an ounce a day, according to a 2011 meta-analysis combining results of  21 studies.
·        Eat more vegetables, fruits and fiber.  A recent study using data from the U.S Polyp Prevention Trial looked at the impact of diet on 1,900 people with a history of precancerous polyps.  Those who met goals for cutting fat and consumed at least 18 grams of fiber and 3.5 servings of fruit and vegetables per 1,000 calories each day were 35 percent less likely to develop new polyps during the study.
·        Exercise.  Sedentary people are about twice as likely to develop colorectal cancer as likely as highly exercisers.  Aim for at least 30 minutes a day of moderately intense exercise.
·        Maintain a healthy weight.  Being overweight increases the risk of colorectal cancer no matter how active you are.  Excess abdominal fat (indicted by a waist size that exceeds 35 inches for women and 40 inches for men) could be a more important risk factor than over-all body weight.
·        Don’t rely too much on drugs or supplements.  Aspirin and related NSAIDs, calcium supplements, and for women, postmenopausal hormone therapy, might lower risk, evidence shows.  But all pose additional health risks, and there’s not proof of their effectiveness and safety to recommend routine use to prevent colon cancer.
·        Limit alcohol.  People who average two to four drinks a day have a 23 percent higher risk than those averaging less than one drink a day.
·        Smoking.  Researchers have enough evidence to conclude definitively that smoking tobacco contributes to colorectal cancer.  Women appear to be more susceptible to precancerous polyps from smoking than men, according to a study published online in July 2011 in the journal Digestive Diseases and Sciences. 

Wednesday, January 18, 2012

THE SEVEN WONDERS OF THE WORLD

   A teacher asked her students to list what they thought were the Seven Wonders of the World.  One student was delayed in the completion of the assignment and  the teacher asked if she would like to have help from her classmates.  The student agreed and began to read from her list which did not include any of the physical wonders of the world  but related to the feeling wonders that were part of the actions of all caring people, to love, to feel, to laugh, to touch, to taste, to see, and to share.  From pets as well as neighbours and all other sentient beings who daily bring pleasure and encouragement with their very presence.  To this student, these were true wonders and pleasures sent from those who daily radiate joy, and kind words to others they encounter on their journey of life. Those we meet each day are empowered and inspired by every act of encouragement.
   Sometimes when we arrive at dinner we may find a serrated paper by our plates containing pleasant words such as, "The joy that you bring to others is the joy that comes back to you," which likely came from Darlene, our Entertainment Planner.  Later this week one of the messages on the bulletin board invited us to be ready to call out our choices of songs to be played by the musician who may even invite us to join in the song.  We even had one performer who brought his bagpipes that cheered the hearts of many.  "Let's Make Music," is another performer we hope to see again soon.

   One morning at exercise class, the teacher invited us to pick a small card from a bowl which could be placed on our frig door (perhaps along with pictures of our grandchildren.)  Mine read:  "Health, contentment and trust are your greatest possessions, and freedom your greatest joy."    

Thursday, January 12, 2012

SUPERSIZE YOUR BRAIN AND SATISFY YOUR SOUL



   At Rhode Island Hospital’s Disease and Memory Disorder’s Center, researchers have made a surprising discovery about fish oil and the brain.  Not only does fish oil improve cognitive function but MRIs showed that study subjects who took the supplement for three years had larger brains than those who did not.  I had begun to think that my brain was slowing down a bit.  One Christmas Day a new friend told me that she had started taking Norwegian Salmon Oil and GLA and found how that combination made a great team for good health in general.  Extra information on the bottle added, “To Promote Cardiovascular, Joint, Brain and Vision Health.” 

   If you have any symptoms showing the brain is slowing down or any other of these challenges why not give yourself a special gift for your birthday or Easter gift, or for any other special occasion.  My brain has worked quite well for 88 years so why not give it a little boost of thanks.  Perhaps our glasses lens will need to be changed and all those other benefits like improving your memory as well as promoting joint health. 

   At this moment I am thinking of “sugar-savages” who love to attack your life boat.  Food marketers are touting fancy soft drinks and snack foods made with “real cane sugar”.  Are they better than their shelf mates?  No, says Dr. Christine Gerdstadt, M.D., a spokesperson for the American Dietetic Association. “Extensive research shows there are no differences among the common sweeteners when it comes to increasing obesity, hunger or metabolic syndrome,” she says.  So limit those sweet treats no matter what gives them that sugary kick.  Adding the total amount of all other sweeteners, the average Americans eats one hundred pounds per year.

   At one time Greek yogurt was the rage but held a hidden fat trap for the unwary.  The full fat version packs 29 grams of fat, about as much as two McDonald’s cheeseburgers.  The low fat kind of yogurt protein is just as thick as the original.  Add walnuts for omega 3s.  Mix up a yogurt smoothie with unsweetened frozen blueberries and sweeten with piece of banana.

   Here’s the best part of all, “Satisfying the Soul.”  As you slide under the night covers include a prayer of thanks to your indwelling soul for helping the taste buds each day to understand your decision to add years to your life and life to your years.

           

Tuesday, January 10, 2012

YOU MUST BE THE CHANGE THAT YOU WANT TO SEE HAPPE N



   The above title was the answer given by a health professional who was responding to my question, “Have you found your training in acupuncture treatments to be helpful for your patients who were trying to overcome smoking cigarettes or someone facing an obesity problem, and have you treated such patients?  The answer was “Yes” on both counts.  “There are three health professionals in Vernon who offer acupuncture treatments and have helped many patients, but the final result is the strength of the resolve the patient makes to make it a priority and put it into practice in everyday life - carrying out this resolution at home, work and play.”

   The CBC radio had a segment on this topic, early this year, on January, 5, 2012.  The medical doctor being interviewed recommended that his listeners would resolve to make the needed changes in life to improve their health, the wisdom to make the decision and then be able to enjoy the wealth that would follow, which would include the money spent on cigarettes and unhealthy fattening foods that may have become habit forming.

   “Don’t dawdle” seems to be a good catch phrase.  Procrastination is almost universal – 95% of people admit to doing it.  Here is the success story of a 46 year old caseworker who saw the scales tipping at almost 250 pounds and applied for bypass surgery but doctors suggested a traditional weight loss method first.  Angry at first for being turned down, a portion-controlled, balanced-eating plan was begun.  Three weeks later 10 pounds were lost, and three weeks later the scales showed a total of 25 pounds were gone.  When inclement weather for outdoor walking to work is not possible home exercise equipment can be used or one can join a group to encourage one another.  To avoid calorie-laden fast food, a lunch for work with a whole grain chicken or fish sandwich was recommended with no calorie laden sugar drinks was chosen.  At 5’6” the heaviest weight reached was 295 pounds with a height of 5’6” and after 4 years now weighs 157 pounds.

    A weight loss group can be inspiring for some where small goals regularly inspire one to stick with it.  “We turned to prayer instead of food,” reported two friends who joined the “Weigh Down Method (WDM) using biblical teaching to help participants be mindful about their eating habits, rather than approaching diets as a mathematical equation - switching from food to faith.  “Now when I feel stress I pray instead,” commented one participant.  Over two years 80 pounds were lost and it has remained steady for 9 years.

     

     

Thursday, January 5, 2012

HOLISTIC MEDICINE



    Health professionals are more likely than other Americans to use alternative treatments, according to a recent study published in the journal Health Services Research.  Researchers looked at data from a national survey of 14,329 adults, including 1,280 health care employees.  Three quarters of the health-care workers had used at least one alternative therapy such as acupuncture or tai chi in the past year versus 63 percent of the other respondents.

·        Eat Well.  Good nutrition leads to strong respiratory muscles and help control body weight.  Since people with lung problems often feel short of breath when their stomach is full, it can be helpful to eat small, frequent well-balanced meals and limit foods that can cause acid reflux or gas.
·        Prevent Respiratory infections.  Pneumonia and acute bronchitis or complications of the flu or a cold – can cause shortness of breath, and those infections can prompt asthma-like attacks and exacerbate COPD (Chronic Obstructive Pulmonary Disease).  The pneumonia vaccine is a (one-time shot) and is recommended at age 65 and for people of any age with chronic lung disease.  Try to avoid crowds during cold and flu season. 
·        Maintain a Proper Weight.  If you are heavy, shedding weight can relieve pressure on your diaphragm and respiratory muscles.  “Extra weight will make you short of breath and magnify the shortness of breath that comes with lung and heart disease,” says Norman H. Edelman, M.D., chief medical officer of the American Lung Association.  If you are underweight, try to gain a few pounds.  The average person uses 50 calories a day for breathing, those with COPD might burn 750 calories a day on breathing alone.

·        Exercise Regularly.  People with lung disease often avoid exercise because of difficulty in breathing, but a program that includes walking and light, upper body strengthening exercises can actually improve it.  A consultation with your doctor before starting an exercise regimen might be helpful.  Asking your doctor about this problem, and following his advice always takes on more urgency than causal advice from a friend or family member when shortness of breath has been noticed.   

   






   

Sunday, January 1, 2012

BREATHE BETTER AND EASIER



   We do not often think of breath as nourishment but it is an important part of getting food delivered to every body cell for energy and the performance of all parts of the body.  If we are not careful about the food we send to our stomach that would be like shopping for groceries but not delivering them home to serve at the table.  According to John Hansen-Flaschen, M.D., medical director of the Lung Center at the University Penn Lung Center at the University of Pennsylvania, “Shortness of breath is one of the most common and most important forms of discomfort.”        

   In a study of people who had heart attacks, six out of 10 said they felt breathless at times before the event.  If one frequently feels short of breath, it might be that the left side of the heart is not pumping very well.  Though this is called “heart failure,” it doesn’t mean that your heart is about to stop or that you are in immediate danger, but it can affect your quality of life.  “When the doctor asks if they have it, patients say no,” says Dennis Doherty, M.D., a professor of medicine in the division of pulmonary, critical care, and sleep medicine at the University of Kentucky in Lexington.  “They should ask if they were short of breath while doing previous activities.”

   “In people with asthma, the air ways – tubes that carry air into and out of the lungs – are swollen and inflamed and are very sensitive to allergens such as pollen and dust, chemical fumes, airborne irritants, cigarette smoke, aerosol sprays, and chilly air.  Allergies are the cause of such attacks for almost 80 percent of asthma sufferers.  Consider being tested for asthma.  Cigarette smoking is the chief cause of chronic obstructive pulmonary disease. (COPD)  Chronic bronchitis inflames airway linings, causing them to thicken and form heavy mucus,” continues Dr. Doherty.

   “Some people with severe COPD need oxygen from a portable unit which can be administrated through nasal prongs or a face mask.  Everyday stress can spark mild hyperventilation.  Cognitive behavioural therapy, changing thoughts and behaviour can be effective.  Listening to music, meditation, muscle relaxation, regular aerobic exercise, talking to a friend, and yoga can all be helpful,” Dr. Doherty adds.  One of the exercise classes offered here at Carrington is yoga – all can be performed from a sitting position – but a more advanced yoga class is offered as well.  I find deep inhalations in the outside air and then with pursed lips expelling it to the count of four, is very helpful, especially when there is a family history of asthma.