March Against Monsanto explodes globally... World citizens stage massive protests across 38 countries, 428 cities... mainstream media pretends it never happened
(NaturalNews) The March Against Monsanto exploded across the planet today as protesters took to the streets in 38 countries and 428 cities to protest the world's most evil corporation: Monsanto. (Tweet this story #MarchAgainstMonsanto)Protesters from New York, London, Berlin,...
National Geographic is now the propaganda arm of Monsanto, Big Pharma
(NaturalNews) It's said to be one of the largest non-profit scientific and educational organizations in the world. But the National Geographic Society, which publishes the popular National Geographic magazine, sure takes in a lot of money from the drug and biotechnology industries...
Fox network launching new TV series that glorifies Lucifer; marketed with pro-Satan tweets
(NaturalNews) The more subtle side of satanism in Hollywood entertainment is now a thing of the past, as primetime television airs blatantly evil shows like the upcoming Fox drama Lucifer, which glorifies the goings about of the "lord of hell" after he fictitiously leaves the lake...
Netherlands bans Monsanto's Roundup to protect citizens from carcinogenic glyphosate
(NaturalNews) In the Netherlands, people who have been spraying their lawns and gardens with Roundup will have to find another way to protect their land from pests. Late last year, the Dutch parliament voted to ban the sale of glyphosate-based herbicides to private parties. The ban...
Make your food last longer safely with these food storage tips
(NaturalNews) Learning how to store food correctly is important for several reasons, whether it's a matter of making fresh food last as long as possible or stockpiling food staples over a long period of time.In both cases, it's a matter of economics and health. Wasting food is...
Drinking chamomile decreases risk of death in older Mexican American women
Drinking chamomile tea was associated with a decreased risk of death from all causes in Mexican-American American women over 65, a new study has shown. Chamomile is one of the oldest, most-widely used and well-documented medicinal plants in the world and has been recommended for a variety of healing applications. It is currently widely used as an herbal remedy in Mexico and among Mexican-Americans.
Yoga and chronic pain have opposite effects on brain gray matter
Chronic pain is known to cause brain anatomy changes and impairments, but yoga can be an important tool for preventing or even reversing the effects of chronic pain on the brain, according to a new study.
Stress relief techniques help cancer patients overcome fear of treatment
The benefit of rapid stress management techniques (RSMTs) to help cancer patients who experience 'procedure-related' stress has been revealed by a new study. Patients experiencing distress related to medical procedures were able to achieve a 'calm state' both before and during procedures as a result of the interventions. Those who took part were positive about the experience, the researchers say.
Nurses cut stress 40 percent with relaxation steps at work
It's estimated that one million people a day miss work in the United States because they're too stressed out. To help lower stress in the workplace, researchers conducted a study with staff members in a surgical intensive care unit. They found that a few simple on-the-job relaxation techniques cut stress levels by 40 percent and lowered the risk of burnout.
Non-hormonal management of menopausal vasomotor symptoms
Hot flashes are a common menopausal symptom. They tend to intensify during the perimenopause and usually subside within 5 years after the final menstrual period. However in some women frequent hot flashes are a long term problem and may last for more than 7 years. While estrogen-based menopausal hormone therapy is the most effective treatment it is not indicated for all women, such as those with a personal history of breast cancer. A new position statement provides a practical guide to non-hormonal management.
His fabulous book will teach you how to identify common research flaws and help you sift through misleading and meaningless data. An important resource if you are a serious student of health.
Dr. Kendrick has also written The Great Cholesterol Con: The Truth about What Really Causes Heart Disease and How to Avoid It, which is another great book. Like me, he?s a trained family doctor whose journey led him to abandon much of what?s promoted in conventional medicine.
?The first time it really hit home, I was at a conference in Gleneagles... At that meeting the results of the first ever trial on treating mild to moderate hypertension came out.
Prior to that, no one has done a study. It was done in the UK under the Medical Research Council. When the results came out, there was great fanfare.
But once I teased out all the figures... it worked out that the total number of deaths from stroke and heart disease in the placebo group was 124, and in the treatment group, it was 124. I thought, ?Well, nothing happened. This was a complete waste of time...?
I realized that basically, research, data, facts, and figures seem to have no effect on some people. I think that was when I suddenly thought, ?Hold on, this is nonsense.??
Quite often, this kind of ?nonsense? is a manipulation effect designed by the people who funded or put these studies together. Over the past decade, Dr. Kendrick has developed 10 tools the average person can use to help identify the truth in any given study.
The book is an important tool that teaches you how to tear apart any study promoted in the media as a breakthrough. The reality is most of the time it isn?t, and the book will explain how you can make that determination yourself.
Correlation Does Not Prove Causation
A basic tenet of science is that correlation does not imply or prove causation. This is one of Dr. Kendrick?s 10 principles. It?s a common mistake to get excited about associations that in reality frequently amount to nothing.
?People will look at a group of people, studying what they eat and do over many years. Then they say, ?Oh, look, they drink red wine and they don?t get heart disease.? They immediately come out and say, 'Red wine protects you against heart disease.?
I always go, ?No. It could mean that. But what it probably means is that people who drink red wine may be better off; maybe they?re more educated, maybe they exercise, maybe they eat vegetables as well, maybe they don?t smoke, or maybe they do a hundred of other things.?
Even though it?s something highly correlated... it doesn?t mean it is [causative].?
On the other side of this coin, lack of association disproves causation.
?We have studies like that,? Dr. Kendrick says. ?There?s a huge study in Austria of 150,000 people, which showed that the higher your cholesterol level was, the longer you lived. And the lower your cholesterol level was, the shorter you lived. These [findings] don?t see the light of day. They are published, but silenced...?
Many Times They Just Make Stuff Up
While it?s hard to comprehend, some health recommendations are completely fabricated and are not based in any science. Dr. Kendrick wrote about this in a recent article for The Independent:1
?If you are a man, it has virtually become gospel that drinking more than 21 units of alcohol a week is damaging to your health. But where did the evidence to support this well-known ?fact? come from?
The answer may surprise you. According to Richard Smith, a former editor of the British Medical Journal, the level for safe drinking was ?plucked out of the air.?
He was on a Royal College of Physicians team that helped produce the guidelines in 1987. He told The Times newspaper that the committee's epidemiologist had conceded that there was no data about safe limits available and that ?it's impossible to say what's safe and what isn't.?
Smith said the drinking limits were ?not based on any firm evidence at all,? but were an ?intelligent guess.? In time, the intelligent guess becomes an undisputed fact.?
According to Dr. Kendrick, the linear model for blood pressure?which states the higher your blood pressure is, in a linear fashion, the greater your risk of dying?was also made up.
Ditto for recommended cholesterol levels, and healthy versus unhealthy obesity levels. Believe it or not, none of these are based on real data. The recommendation to eat five portions of fruit and vegetables is equally made up, yet recommendations such as these become set in stone.
People believe it must be based on solid evidence and therefore true. One of the most impressive comments he made in the interview is: ?Don?t believe it. They just made it up.?
Absolute Risk versus Relative Risk, and Number Needed to Treat
Absolute risk versus relative risk can be used to make something sound far worse than it really is, or conversely, make something appear better than it is. Most doctors even struggle to understand what these two terms actually mean. Dr. Kendrick explains absolute versus relative risk with the following example:
?You get 100 people and you put them on a blood pressure-lowering medication, and you get 100 people and put them on a placebo. After a year, two people have died in the placebo group; one person has died in the blood pressure-lowering group.
That?s an absolute difference of one percent [one out of 100], and a relative difference of one death versus two; that?s 50 percent.
Now, take 1,000 people and do the same. In the thousand-people group, one person dies in the blood pressure arm and two people die in the placebo arm. The difference is absolute: It?s 0.1 percent. The relative risk difference is one versus two?it?s 50 percent...
When it comes to things like statins, which they say reduces the risk of heart disease by 40 percent, you say, ?What was the underlying risk? Was it one in 10,000, one in two, one in a million?? Unless you know that, the statistic is meaningless.I think relative risk should never be mentioned in any clinical study. It should be absolute risk all the time. [Relative risk] is the standard, and it shouldn?t be because it?s just ridiculous.?
Overall Mortality versus Specific Cause of Death
Another way medical findings can be twisted is by focusing on the prevention of specific causes of death. For example, a study might claim that a cholesterol-lowering drug reduces the risk of dying from heart disease, but the people in the study may have died in greater numbers from other health problems instead. Naturally, you cannot die from heart disease if you die from another disease first. As a result, some research ends up forming the basis for health recommendations that actually do more harm than good.
?It?s the overall mortality you have to look at?ALL causes of possible death. What was the impact? When you look at, say, alcohol consumption, it increases the risk of mouth cancer, esophageal cancer, stomach cancer... But when you look at the overall figures, it reduces the overall mortality risk. So you can take all of these things, add them together, and basically ignore them on the basis that you?re going to have to die of something,? Dr. Kendrick says.
Another perfect example is sun exposure.
?Dermatologists have taken over the world on sun exposure and said, ?Oh, people are getting skin cancer so you must never allow a photon go straight to your skin.? To which I say, I?ve seen studies where women who have higher sun exposure are 50 percent less likely to get breast cancer.
Men who have higher rates of sun exposure have are 50 percent less likely to get aggressive prostate cancer. Men and women who have higher rates of sun exposure are 75 percent less likely to get colorectal cancer... Frankly, the research I?ve looked at says sun exposure protects against malignant melanoma; it doesn?t cause it. Therefore the whole thing is a crock.?
Sun exposure also protects against heart disease, improves bone strength, reduces osteoporosis, and reduces your chance of developing multiple sclerosis and Parkinson?s disease. Does it raise your risk of deadly skin cancer? If you get burned, yes, it may, but the overall health benefits FAR outweigh the potentially elevated risk of melanoma. Part of the problem is you cannot see that which does not happen.
If you tan and get melanoma, your dermatologist will tell you it?s your fault for not following his recommendations to stay out of the sun. But if you never come down with colorectal cancer, no one will pat you on the back and say, ?Great job! You successfully avoided cancer because you spent so much time in the sun.?
Longest Running Study in the World Refutes Conventional ?Facts?
One of the examples in Dr. Kendrick?s book is the Framingham Study, which was one of the longest studies ever done in the world. It has been going on for about seven decades. One of the conclusions reached was that people whose cholesterol was reduced by one millimole per liter, which equates to about 40 milligram per deciliter, raised their risk of dying of heart disease in the next 14 years by 500 percent.
Falling cholesterol was determined to be the most important risk factor for heart disease mortality in this study, yet this finding has received virtually no publicity, as it runs contrary to conventional recommendations to lower your cholesterol to prevent heart disease. They also discovered that the more saturated fat people ate, the lower their cholesterol level was during the length of the study. This too is completely contrary to conventional recommendations to avoid saturated fat because it raises your cholesterol.
Mammography is another area where science and ?conventional wisdom? is often at odds. Dr. Peter C. Gotzsche, a professor of Clinical Research Design and Analysis, and director of the Nordic Cochrane Centre, wrote an excellent book on this subject called Mammography Screening: Truth, Lies, and Controversy. After studying it for years, he came to the conclusion that mammography probably does more harm than good.
The Cochrane Collaboration, by the way, is a worldwide effort of researchers who have no industry connections, who collaborate to review and evaluate available evidence on any given topic and then come to a conclusion. The Cochrane Database the gold standard for objective, impartial, non-biased meta-reviews.
Non-Disclosure of Negative Data and Other Shenanigans
Other common tactics of misdirection include the non-disclosure of negative studies and good old-fashioned conflicts of interest. As noted by Dr. Kendrick: ?In the States, they have the non-disclosure of negative data on antidepressants. They only publish positive studies, and the negative ones aren?t published. You then have a bias of infinity. There are hundreds of these things that go on.?
If you don't see the enormity of the influence her former high-level ties to the CDC can have, just consider the fact that Merck makes 14 of the 17 pediatric vaccines recommended by the CDC, and 9 of the 10 recommended for adults, and while vaccine safety advocates are trying to rein in the number of vaccines given to babies, safety concerns keep falling on deaf ears.
?You should be banned forever from working with the industry if you?re in the position of authority making decisions about drugs and medications,? Dr. Kendrick says. ?If we have to get opinion leaders and experts, people running studies, that?s fine. You can do that if you like. But you cannot then sit on the guideline committee.
You cannot be the person who says, ?This is how we?ll be treating X.? Look at the cholesterol-lowering guidelines. How many conflicts of interest are there? Last time I looked at the guidelines made in 2004, there were 107 conflicts of interest, 70 directly with statin manufacturing companies. How can this be? This is nonsense.?
Anyone who?s a serious student of health needs a copy of Dr. Kendrick?s book,Doctoring Data: How to Sort Out Medical Advice from Medical Nonsense,in their library. It goes into far more details than we?ve covered in this interview. It?s definitively eye-opening, and will empower you to make sounder choices for you and your family when it comes to your health and lifestyle.
It is an important tool to help you take control of your health and avoid deception by the media and drug companies. You don?t have to be fooled by drug industry manipulation once you know some of the tricks they use. Dr. Kendrick also has a blog, DrMalcolmKendrick.org, where he discusses this and other health-related topics.
If you?ve been on a no-grain diet for quite some time now and have been missing the lip-smacking goodness of sandwiches in your mouth, here?s an exciting recipe you should try right away.
You can now savor the flavors you find in a typical sandwich without falling off the no-grain bandwagon as this one comes without the buns and all the other harmful ingredients that usually tag along with it.
Cut each eggplant lengthwise into slices, about half an inch thick. Take the largest eight slices and place on a baking pan. Sprinkle with salt and let it sit for 20 minutes.
Thoroughly rinse the eggplant slices and pat dry.
Heat a large skillet over medium heat. Add the coconut oil and heat until glistening. Add the eggplant slices two at a time. Cook until browned, about three minutes per side. Remove from pan and set aside to drain on paper towels. Sprinkle with salt and pepper.
Roast the bell peppers on the grill, or on a grill pan, preheated on high. Arrange whole peppers on the grill and cook until the skin is charred, or about five minutes per side.
Place the hot peppers in a paper bag. This allows the skin to be removed easily. Allow to cool in the bag for about 20 minutes. Pull or scrape the skin off with your fingers or a paring knife. Cut off the stem end, cut open the peppers, and scrape out the seeds and membrane. Cut into strips about one-inch wide.
Cut the sun-dried tomatoes into strips.
Assemble the sandwiches by placing an eggplant slice on a plate. Spread each slice with goat cheese and top as desired with slices of roasted peppers, sun-dried tomatoes, and basil leaves. To complete the sandwich, place another eggplant slice on top.
This recipe makes four servings.
(From Healthy Recipes for Your Nutritional Type)
Eggplant Sandwich Cooking Tips
Intensify the flavor and healthful perks of your eggplant sandwich recipe by following these simple steps:
For best flavor, choose eggplants that are glossy, firm, and heavy for their size. The stem should be bright green, and if you push on the flesh with your thumb, it should bounce back. A lasting indentation is a sign that the eggplant may be overripe. Overripe eggplants tend to be more bitter in flavor, as are those that are stored too long.
You can store an uncut eggplant in your refrigerator?s crisper drawer (in a plastic bag) to keep them fresh longer. Ideally, look for eggplants that are locally grown and use them as soon as possible after harvest.
Opt for loose-packed sun-dried tomatoes over oil-packed varieties as the quality of the oil used may vary and may sometimes give off an unappetizing flavor. A far healthier alternative is to create your own sun-dried tomatoes instead of buying prepackaged ones from the supermarket.
There are many different types of goat cheese, which often come in various shapes and sizes. Fresh goat cheese always looks creamy and moist with a mild salty flavor. Don?t buy it if it has any sign of mold or leaking whey.1
To get the most benefit from goat cheese, you?ll want to stick with the same standards as you would looking for cow?s milk (or any other) cheese. This means the cheese you select should be made from high-quality organic raw milk from grass-fed animals. I highly recommend looking for a reputable organic farmer near your area to protect your family from potential antibiotic contamination, which is a common issue in CAFOs or confined animal feeding operations.
To soften up crumbly goat cheese, simply mash it with a spoonful of cream in a small mixing bowl, and voila! It?s now ready to spread on any sandwich of your choice.
For longer shelf life, freeze your goat cheese with its original wrappings, whether it?s plastic wrap or wax paper, to keep its flavor, texture, and moisture intact. Warm it up to room temperature an hour before serving.
Select only bright green basil leaves that have no signs of damage or wilting, such as uneven coloring or dark spots. You can extend the shelf life of your basil leaves up to four days when you store them inside the fridge wrapped tightly in paper towels and plastic bag.
Growing your own basil at home is also a wonderful idea as it?s not only easy to maintain but extremely useful, too. Add it to salads, sandwiches, wraps, soups, and even in lemon- and cucumber-infused drinks.
Why Is Eggplant Sandwich Good for You?
Aside from being 100 percent grain-free, this scrumptious eggplant sandwich recipe is a fantastic health treat for you, too, because it uses natural ingredients that are loaded with some of the healthiest nutrients you can think of.
Instead of bread, this recipe uses eggplants, which are rich in:
Anthocyanins, the phytonutrient responsible for its deep purple skin color
Free-radical scavenging antioxidants, such as nasunin and chlorogenic acid
Sun-dried tomatoes, on the other hand, have profound effects in inhibiting degenerative diseases like maintaining a healthy heart and promoting strong bones due to its impressive nutritional content. Other than having antioxidant properties, a single serving of sun-dried tomatoes offers:2
23 percent of the recommended daily intake of vitamin C, which is known to support the immune system and fight damaging free radicals in the body
16 percent of the recommended daily intake of vitamin A, which is important in maintaining a clear eyesight and overall health. Members of the vitamin A family ? lycopene, lutein, and zeaxanthin ? present in sun-dried tomatoes also function as antioxidants.
25 percent of the recommended daily intake of magnesium,which regulates blood pressure and normal heart rhythm
6 percent calcium and 27 percent phosphorus, which are well-known bone-building minerals
One of the healthiest herbs there is, basil is packed with vitamin K, iron, manganese, and DNA-protecting flavonoids. Because of the notable list of vitamins and minerals under its belt, basil is effective in preventing cholesterol oxidation in the blood, atherosclerosis, heart attacks, and strokes.
Meanwhile, goat cheese has more vitamin D, vitamin K, thiamine, and niacin compared to cheddar. It?s also a good source of riboflavin (vitamin B2) and phosphorus.
Completely New Models of Dementia Care Are Emerging Across the Globe
By Dr. Mercola
The documentary special "Dementia?The Unspooling Mind" explores innovative models of care for dementia sufferers in Thailand and the Netherlands.
These unique residential complexes are the result of out-of-the-box thinking on how to keep this vulnerable population safe and relatively happy for the remainder of their days.
Dementia villages offer excellent individual care for a moderate monthly price. But the downsides are that the wait list is long and you may have to buy Granny a one-way ticket to a destination thousands of miles from home.
In 2015, an estimated 5.3 million Americans will be diagnosed with Alzheimer's disease. This number is expected grow each year as the proportion of the US population above age 65 continues to rise.1 The global cost of dementia is now $600 billion per year and is expected to soar even further.2
The World Health Organization predicts that by 2050, the number of people who make it past their 80th birthday will almost quadruple to 395 million?and one in six will be living with dementia.
More than 80 percent of current care home residents have significant memory problems or full dementia.3 With younger family members footing the bill, the cost of a good residential home is out of reach for many, causing some families to consider options outside of their own national borders.
The Exorbitant Cost of Dementia Care
When you consider what it costs to provide full-time care to a family member with Alzheimer's or other dementia, it's easy to see why some families are considering what might be called radical options?such as care centers on the opposite side of the globe.
Like the US, the average cost of residential or nursing care in the UK ranges from $3,600 to more than $5,000 per month. In Switzerland, the price tag's even higher at $5,000 to $10,000 per month.4 The exception seems to be Thailand.
Thailand is known for medical tourism. There, the cost of nursing care is significantly lower, and yet care quality remains high, according to most reports.
Thai culture places a large emphasis on looking after its elderly, which has paved the way for a different approach to care. A basic residential care package in Thailand is closer to $3,000 per month?and that package is likely to be more comprehensive.
Two 'Dementia Resorts' in Chiang Mai, Thailand
The film features two dementia care centers in Thailand, both located in the northern city of Chiang Mai?and both are in stark contrast to a typical "nursing home" or long-term care facility.
The first center is Baan Kamlangchay,5 established by Martin Woodtli, a Swiss psychologist who previously worked for Doctors Without Borders.
According to Woodtli, patients at his center generally don't require drugs to stay calm or locked doors to keep them safe. Instead, they're never without an attendant, so they have the benefit of continuous human interaction and supervision.
He says his guests "cannot explain it, but I think they feel part of a family, a community, and that's very important."6
About a dozen patients live in individual houses within one Thai neighborhood and are accompanied to local markets, temples, and restaurants, and receive personal around-the-clock care?all for $3,800 per month.
The second care center,7 located about 30 minutes from Chiang Mai, is owned by Peter Brown, a British entrepreneur who converted it from a four-star tourist resort. Brown's goal is to give each guest as much independence as their individual condition allows.
Care Resort Chiang Mai sits on 11 acres of trees, gardens, fishponds, and a lake. There are different designs ranging from studios to one- and two-bedroom villas, each equipped with a full nursing care station. Sightseeing excursions and a spa are part of their treatment.
'Dementia Village' in Weesp, the Netherlands
Perhaps the most interesting place of all is located in the Netherlands. On the outskirts of Amsterdam in a small town called Weesp, is Hogeweyk, also known as Dementia Village.8 Since 2009, more than 150 dementia patients have called this village "home."
As this is typically a person's last residence, the goal at Hogeweyk is to provide the most normal life possible, reminiscent of each individual's formative years.
Dementia Village has the sort of manufactured reality depicted in the movie "The Truman Show," where Jim Carrey portrays a man who discovers his entire life is actually a reality TV show.
There is only one way in and one way out... all doors open automatically, except those to the outside world. This four-acre village was built with the specific needs of dementia patients in mind, designed around common and familiar social and cultural building blocks.
For example, residents with shared interests and backgrounds live together in "lifestyle-groups," with the design and decoration of the 23 homes tailored to each type of lifestyle. Together, the residents manage their own households, in terms of washing, cooking, etc., with the help of staff members playing various roles.
Within each house, residents have their own large bedroom and then share a living room, kitchen, and dining room with their housemates. They buy their groceries at the Hogeweyk supermarket and get their medical needs tended at the outpatient clinic.
The village has all sorts of amenities, including a cafe and parks with gardens and fountains along streets where the residents can freely roam.9 Village staff are everywhere, cleverly blending in as ordinary town folk. According to CNN:10
"Caretakers staff the restaurant, grocery store, hair salon, and theater -- although the residents don't always realize they are caretakers?and are also watching in the residents' living quarters."
The cost of Hogeweyk is $8,000 per month, but families never pay more than $3,600 per resident, thanks to government subsidization. At the time this special was made, Dementia Village had a waiting list of 82.
Families Must Make Heart-Wrenching Decisions
"The pain of this disease is often felt more by family who still hold the memories instead of those who've lost hem."
When considering whether or not to place a loved one in a care center far from home, the saddest part for the family is often leaving their loved one behind, not necessarily knowing if he or she is aware of what's happening or feels abandoned. This is, of course, a very personal decision with multiple factors weighing differently in every situation, and each patient is different.
The majority of dementia patients placed far away from home are in the most advanced stages of the disease. Experts report, while many people with early dementia would find it difficult to adjust to a foreign community where they're separated from their families, many in advanced stages adjust surprisingly well to a place with good care, because they "live in a world of earlier memories."
Continued efforts should be made at improving the quality of life and quality of care for people living with dementia, and this requires this type of "outside the box" thinking. Studies show that loneliness11?as opposed to living alone?is linked to the onset of Alzheimer's, as well as emotional stress. In the final hours of life, whether the person at your loved one's bedside is you or a caregiver thousands of miles away, it's important that they're not a "stranger" to the dying person and that they're being cared for with dignity and respect.
Since there's no conventional cure for dementia, the issue of prevention is absolutely critical. Evidence points to lifestyle factors as the driving forces behind dementia, and fat avoidance and carbohydrate overconsumption are at the heart of it, as Dr. Perlmutter discusses in the interview above. The following list of basic nutritional strategies will help keep your brain healthy as you age:
Avoid sugar and refined fructose. Ideally, you'll want to keep your sugar levels to a minimum, with your total fructose below 25 grams per day, or as low as 15 grams per day if you have insulin/leptin resistance. Avoid all artificial sweeteners, especially aspartame, which studies have linked to the development of Alzheimer's disease.
Avoid gluten and casein (primarily wheat and pasteurized dairy, but not dairy fat, such as butter). Research shows that gluten adversely affects your blood-brain barrier and makes your gut more permeable, which promotes inflammation and immune dysfunction, and both of these are believed to play a role in the development of Alzheimer's disease.
Increase consumption of healthy fats, including animal-based omega-3 fats. Make sure you're getting enough omega-3 fats, such as wild-caught Alaskan salmon, sardines, and krill oil, which helps protect your brain.
Reduce your overall calorie consumption, and/or fast intermittently. Intermittent fasting is a powerful tool to jumpstart your body into remembering how to burn fat and repair the insulin/leptin resistance that's a primary factor in the development of Alzheimer's.
Improve your magnesium level. Preliminary research suggests increased magnesium levels in the brain may result in decreased Alzheimer's symptoms. Unfortunately, most magnesium supplements do not cross the blood-brain barrier, but magnesium threonate appears to cross so it may be superior to other forms.
Eat a nutritious diet, rich in folate and zinc. Without question, fresh vegetables are the best form of folate. Avoid taking a folic acid supplement, which is the inferior and synthetic version of folate. Research suggests zinc deficiency can contribute to Alzheimer's by promoting the accumulation of defective proteins in your brain, which is one of the hallmarks of the disease.
Avoid environmental toxins and chemicals as much as possible. The rise in Alzheimer's disease may be related to genetically engineered foods and how they're grown; herbicides like glyphosate are mineral chelators, binding up important nutrients, such as zinc.
Other Lifestyle Guidelines That Help Protect Your Brain
Besides diet, there are a number of other lifestyle factors that affect your neurological health. To minimize your risk for developing dementia, make sure you address the following:
Regular exercise AND minimize sitting. Exercise supports your brain by helping it produce new neurons, thereby helping prevent neural degeneration. Excess sitting is associated with an increased risk of many diseases, including type 2 diabetes, cardiovascular disease, and neurological illnesses. Stand up and walk as often as possible, with a goal of walking 7,000 to 10,000 steps a day.
Get plenty of restorative sleep. Recent studies indicate that poor sleeping habits cause brain damage and may accelerate the onset of Alzheimer's.
Manage your stress. Researchers have found that nearly three out of four Alzheimer's patients experienced severe emotional stress during the two years preceding their diagnosis. One of my favorite stress-busting tools is EFT (Emotional Freedom Technique).
Optimize your vitamin D levels with safe sun exposure.Keep your vitamin D level between 50-70 ng/ml, as there are strong links between insufficient vitamin D and Alzheimer's disease. Vitamin D may enhance important chemicals in your brain, protecting your brain cells by increasing the effectiveness of the glial cells in nursing damaged neurons back to health. Vitamin D may also benefit dementia by its anti-inflammatory and immune-boosting properties.
Eliminate mercury from your body. Dental amalgam fillings, which are 50 percent mercury by weight, are one of the major sources of heavy metal toxicity. Once you've optimized your diet, consider implementing a mercury detox protocol and then finding a biological dentist to safely remove your amalgams.
Eliminate aluminum from your body. Many people with Alzheimer's are found to have high aluminum levels in their brain. Sources of aluminum include antiperspirants, non-stick cookware, vaccine adjuvants, etc.
Avoid flu vaccinations as most contain mercury and aluminum, which are well-known neurotoxic and immunotoxic agents.
Avoid drugs?especially anticholinergics, statins, and benzodiazepines. Drugs that block acetylcholine, a nervous system neurotransmitter, have been shown to increase your risk of dementia. These drugs include certain nighttime pain relievers, antihistamines, sleep aids, certain antidepressants, medications to control incontinence, and certain narcotic pain relievers.
Statin drugs are also problematic because they suppress the synthesis of cholesterol, deplete your brain of coenzyme Q10, and prevent adequate delivery of essential fatty acids and fat-soluble antioxidants to your brain. Studies show that adults who use benzodiazepines (Valium, Xanax, Ativan, etc.) for anxiety or insomnia are about 50 percent more likely to develop dementia, especially if used chronically.
Challenge your mind daily. Mental stimulation?especially learning something new, such as learning to play an instrument or a new language?is associated with a decreased risk of Alzheimer's.
See How Quickly Eating Organic Can Rid Your Body of Pesticides
By Dr. Mercola
In order to qualify as organic, a product must be grown and processed using organic farming methods that recycle resources and promote biodiversity. Crops must be grown without synthetic pesticides, bioengineered genes, petroleum-based fertilizers, or sewage sludge-based fertilizers.
In this way, when you eat organic what the food doesn't contain is just as important as what it does. This is especially true when it comes to pesticides. You might have wondered just how much a difference eating organic actually makes. Is it worth the (sometimes) higher price or the effort it may take to seek out mostly organic food?
Research conducted by the Swedish Environmental Research Institute found out just that. You can get the gist of the study by watching the video above. According to Coop Sverige, which commissioned the study:1
"We wanted to know more about what happens in the body when switching from conventional to organic food. The result was so interesting that we made a film to share with the masses. We want to inspire more people to eat organic ? we think it's good for both people and the environment."
Just Two Weeks of Eating Organic May Significantly Lower Pesticide Levels in Your Body
The study was refreshingly straightforward. A family of five, which included three children, typically ate mostly conventional, non-organically grown food. For the study, the family continued eating only conventionally grown food for one week.
They then switched to an entirely organic diet, which they followed for two weeks. Urine samples from all the family members were taken throughout the course of the study and analyzed for their pesticide content. After just two weeks of eating organic, pesticide levels declined significantly. According to the report:2
"The results of the survey clearly show that some pesticides are absorbed into the body through diet. By choosing organic products, it is possible by and large to avoid the consumption of these chemicals through food.
Compared with the period when the family consumed conventionally grown food, the concentrations of pesticide residues decreased on average by a factor of 6.7 when the family ate organic food.
The children in particular had lower concentrations during the period of organic food consumption. Levels of most, but not all tested pesticides fell in the adults."
Earlier this year, a separate study published in Environmental Health Perspectives came to similar conclusions.3 It looked at the diets of nearly 4,500 people living in six US cities, assessing exposure levels to organophosphates (OPs), which are among the most commonly used insecticides on US farms.
Not surprisingly, those who ate conventionally grown produce were found to have high concentrations of OP metabolites, whereas those who ate organic produce had significantly lower levels. Those who "often or always" ate organic had about 65 percent lower levels of pesticide residues compared to those who ate the least amount of organic produce. According to lead author Cynthia Curl:
"If you tell me what you typically eat, I can tell you how high your pesticide exposure is likely to be. The study suggests that by eating organically grown versions of those foods highest in pesticide residues, we can make a measurable difference."
Pesticide Levels Detected Below Allowable Limits? But Does This Equate with Safety?
The US Department of Agriculture (USDA) insists pesticide residues on food are no cause for concern. More than half of all foods tested last year had detectable levels of pesticide residues, but most, the USDA claims, are within the "safe" range.
In the featured study, the researchers also pointed out that even when the family was eating conventionally grown food, their pesticide levels fell below the acceptable daily intake (ADI), which suggests it would pose no risk to their health. However, this assumption misses out on a key factor: cumulative exposure. According to the report:4
"The concentrations measured in the urine show that although pesticides are present in the body, the levels are low and, when converted, are estimated to be below the ADI value (acceptable daily intake) by a good margin. The ADI value is the maximum quantity of a substance that a person can consume daily throughout his or her lifetime without this posing any risk to their health.
It is therefore unlikely that a single substance would pose any risk to humans. That said, the system currently used for risk assessing chemicals is suitable only for one substance at a time.
There is, therefore, no approved method for making an overall assessment of the effect of multiple chemicals simultaneously (i.e. combination effects, popularly known as the 'cocktail effect'). There is an awareness that this is a major shortcoming."
The USDA's assurances of safety are also lacking, as the Department does not test for one of the most pervasive and most harmful agricultural chemicals of all, namely glyphosate, which is the active ingredient in Monsanto's Roundup. As reported by Reuters:5
"As has been the case with past analyses, the USDA said it did not test this past year for residues of glyphosate, the active ingredient in Roundup herbicide and the world's most widely used herbicide.
A USDA spokesman who asked not to be quoted said that the test measures required for glyphosate are 'extremely expensive... to do on a regular basis...'
?Many genetically modified crops can be sprayed directly with glyphosate, and some consumer and health groups fear glyphosate residues in foods are harmful to human health, even though the government says the pesticide is considered safe."
What Are the Real Health Risks of Pesticide Exposure?
More than 1 billion pounds of pesticides are used in the US each year, an amount that has quintupled since 1945. This includes 20,000 products made from varying formulations of more than 1,000 chemicals, sprayed everywhere from farm fields and gardens to playgrounds and schools.6 In children, there is increasing evidence that these ubiquitous chemicals are especially damaging, not only at high exposure levels but also at low, chronic levels to which millions are exposed.
The CHAMACOS study followed hundreds of pregnant women living in Salinas Valley, California, an agricultural mecca that has had up to a half-million pounds of organophosphates sprayed in the region per year. The children were followed through age 12 to assess what impact the pesticides had on their development.7 It turns out the impact was quite dramatic, and mothers' exposure to organophosphates during pregnancy was associated with:8
Shorter duration of pregnancy
Decreased neonatal reflexes
Lower IQ and poorer cognitive functioning in children
Increased risk of attention problems in children
As the dangers of organophosphates become clear, farmers have shifted toward other supposedly safer chemicals, like neonicotinoids and pyrethroids. The former group of chemicals is a leading suspect behind the massive bee die-offs occurring across the US, and the latter have shown equally concerning health effects as organophosphates. One study tested urine samples from 779 Canadian children, aged 6-11, and even at that young age, 97 percent of the children had pyrethroid breakdown products in their urine. Ninety-one percent also had traces of organophosphate pesticides.9
A 10-fold increase in urinary levels of one pyrethroid breakdown product was associated with twice the risk of a child scoring high for behavioral problems, such as inattention and hyperactivity. And according to a 2006 US Environmental Protection Agency (EPA) review, animal research has also shown that even low levels of some of these compounds have an adverse effect on:10
Nearly 1 billion pounds of glyphosate is doused on both conventional and genetically modified (GM) crops worldwide each year, although GM crops receive the heaviest amounts. It's important to realize that processed foods undoubtedly expose you to this toxic contamination, courtesy of the GM soy, GM sugar beets, and vegetable oil used.11 The same goes for meats from animals raised in confined animal feeding operations (CAFOs), as GM soy is a staple of conventional livestock feed.
It's quite crucial to understand that glyphosate contamination in GM crops is systemic, meaning it is present in every cell of the plant, from root to tip. It's not just an issue of topical contamination?although that certainly adds to the level of contamination. Normally, you need to thoroughly wash your produce to help remove topical residues, but you cannot remove glyphosate from GM produce, as it has been absorbed into the cells of the plant.
In 2015, the International Agency for Research on Cancer (IARC), which is the research arm of the World Health Organization (WHO), determined glyphosate to be a ?probable carcinogen? (Class 2A), based on ?limited evidence? showing that the popular weed killer can cause non-Hodgkin?s lymphoma and lung cancer in humans, along with ?convincing evidence? it can also cause cancer in animals.12
Glyphosate and glyphosate formulations have also been shown to induce DNA and chromosomal damage in mammals, as well as human and animal cells in vitro. Research published in 2013 showed glyphosate residues "enhance the damaging effects of other food-borne chemical residues and toxins in the environment to disrupt normal body functions and induce disease."
A Norwegian study published in Food Technology also found that GM soy contains high levels of glyphosate, along with a poorer nutritional profile, leading the researchers to question its quality and safety.13 Evidence also suggests glyphosate may be a key player in Argentina's growing health problems, where birth defects and cancer rates have skyrocketed among GE corn and soya farming communities. According to Dr. Medardo Vasquez, a neonatal specialist at the Children's Hospital in Cordoba, featured in the documentary film People and Power ? Argentina: The Bad Seeds:
"I see newborn infants, many of whom are malformed. I have to tell parents that their children are dying because of these agricultural methods. In some areas in Argentina, the primary cause of death for children less than one year old is malformations."
Additional Benefits of Eating Organic
Lowering your exposure to pesticides and other agricultural chemicals is just one reason to consider eating organic as much as possible. One of the benefits of eating organic, for instance, is that the foods will be free of GM ingredients ? and this is key to avoiding exposure to toxic glyphosate. In addition to fewer pesticide and chemical residues, organic foods have, on average, 48 percent lower levels of cadmium, a toxic metal and known carcinogen.14
Organic meats are also far less likely to contain drug-resistant bacteria, which is yet another major health threat.15 Organic rules do not permit antibiotics to be used, whereas conventional farmers routinely give their animals antibiotics to promote rapid growth. Meanwhile, organic fruits and vegetables can contain anywhere from 18-69 percent more antioxidants than conventionally grown varieties. According to the study authors:16
"Many of these compounds have previously been linked to a reduced risk of chronic diseases, including cardiovascular disease and neurodegenerative diseases and certain cancers, in dietary intervention and epidemiological studies. Additionally, the frequency of occurrence of pesticide residues was found to be four times higher in conventional crops... Significant differences were also detected for some other (e.g. minerals and vitamins) compounds."
There are also a number of other studies to support the claim that organically grown produce contain higher levels of nutrients in general. For example, in 2010 PLOS ONE published a study showing organic strawberries were more nutrient-rich than non-organic strawberries.17
Which Foods Are the Most Important to Buy Organic?
Everyone can be harmed by pesticides, but if you're a woman of childbearing age or have young children, taking steps to reduce your exposure is especially important. Ideally, all of the food you and your family eat would be organic. That being said, not everyone has access to a wide variety of organic produce, and it can sometimes be costlier than buying conventional. One way to save some money while still lowering your risk is by focusing on purchasing certain organic items, while "settling" for others that are conventionally grown.
Animal products, like meat, butter, milk, and eggs, are actually the most important to buy organic, since animal products tend to bioaccumulate toxins from their pesticide-laced feed, concentrating them to far higher concentrations than are typically present in vegetables.
Unlike conventional fruits and vegetables, where peeling and washing can sometimes reduce the amounts of these toxins, the pesticides and drugs that these animals get exposed to during their lives can become incorporated into their very tissues, especially their fat. So if you're on a budget, choose organic animal foods first.
Beyond animal foods, the pesticide load of different fruits and vegetables can vary greatly. Consumer Reports analyzed 12 years of data from the USDA's Pesticide Data Program to determine the risk categories (from very low to very high) for different types of produce.18 Because children are especially vulnerable to the effects of environmental chemicals, including pesticides, they based the risk assessment on a 3.5-year-old child. They recommended buying organic for any produce that came back in the medium or higher risk categories, which left the following foods as examples of those you should always try to buy organic.
Your best bet for minimizing health risks from pesticide exposure in your food is to avoid them in the first place by eating organic as much as possible and investing in a good water filtration system for your home or apartment. Alternatively, you can try growing some of your own produce using organic methods right in your own backyard.
If you know you have been exposed to pesticides, the lactic acid bacteria formed during the fermentation of kimchi may help your body break down pesticides. So including fermented foods like kimchi in your diet may also be a wise strategy to help detox the pesticides that do enter your body.
Following are some great resources to obtain wholesome organic food. Eating locally produced organic food will not only support your family's health, it will also protect the environment from harmful chemical pollutants and the inadvertent spread of GM seeds and chemical-resistant weeds and pests. Finally, if you can't find organic produce, don't use that as an excuse to skimp on veggies altogether. As Consumer Reports noted:19
"Though we believe that organic is always the best choice because it promotes sustainable agriculture, getting plenty of fruits and vegetables?even if you can't obtain organic?takes precedence when it comes to your health."
Also remember that some local foods are grown using organic standards, even though they might not be certified organic. One of the benefits of getting your food straight from the farm via the resources below is that you can often meet the farmer and ask about pesticides and other chemical usage before you buy:
Local Harvest -- This Web site will help you find farmers' markets, family farms, and other sources of sustainably grown food in your area where you can buy produce, grass-fed meats, and many other goodies.
Eat Well Guide: Wholesome Food from Healthy Animals -- The Eat Well Guide is a free online directory of sustainably raised meat, poultry, dairy, and eggs from farms, stores, restaurants, inns, and hotels, and online outlets in the United States and Canada.
Are you tired of being tired? If you feel sleepy during the day, there?s a good chance you need to get more sleep or better quality sleep. Even if you think you can ?get by? on five or six hours a night, your body is not easily fooled.
Poor sleep impacts virtually every aspect of your health. Your sleep-wake cycle actually drives biological activity at the cellular level, so circadian disruptions tend to ripple out through your entire body.
This explains why many studies clearly show that poor quality sleep has been linked to everything from weight gain to cancer to premature aging.
One of my favorite tools for resolving anxiety contributing to insomnia is EFT, or ?emotional freedom technique.? EFT combines tapping on certain points of your body with making statements that help pinpoint the underlying issues, as demonstrated in the video above.
EFT helps to release worries, fears, and physical symptoms that stand between you and a good night?s sleep.
In addition to your reaction to daily stress, several other factors can interfere with your sleep, such as your pre-sleep routine, room temperature, and lack of daily light exposure. Read on if you want the secrets to achieving permanent, deeply restorative sleep.
The Risks of ?Just Getting By? on Minimal Sleep
Sleep deprivation has the same effect on your immune system as physical stress or illness,1 which may help explain why lack of sleep is tied to an increased risk of so many different chronic diseases.
Sleeping less than six hours per night more than triples your risk of high blood pressure, and women who get less than four hours of shut-eye double their chances of dying from heart disease.2
According to research from Great Britain,3 poor or insufficient sleep is actually the strongest predictor for pain in adults over age 50,4 and people with chronic sleep problems may develop Alzheimer's disease sooner than those who sleep well.
Interrupted sleep is equally harmful, leading to depressed mood, fatigue, and confusion. Besides making you more susceptible to pain and impaired cognition, poor sleep can also:
Harm your brain by halting new neuron production. Sleep deprivation can increase levels of corticosterone (a stress hormone), resulting in fewer new brain cells being created in your hippocampus
Pave the way to a pre-diabetic state, and make you feel hungry even if you've already eaten, which can lead to weight gain
Contribute to premature aging by interfering with your production of growth hormone, normally released by your pituitary gland during deep sleep (and during certain types of exercise, such as high-intensity interval training)
Increase your risk of cancer
Increase your risk of dying fromanycause
How to Determine How Much Sleep You Need
Dr. Rubin Naiman, a Clinical Psychologist, author, teacher, and leader in integrative approaches to sleep and dreams, recommends simply sleeping "enough hours that your energy is sustained through the day without artificial stimulation, with the exception of a daytime nap," which he believes you are biologically programmed for.
While I generally agree with this functional description rather than trying to come up with a specific numeric range, the bulk of the scientific evidence indicates that most people need around eight hours of sleep for optimal health.
So in addition, I would suggest watching out for physical or biological symptoms that might indicate you?re not sleeping enough. For example, when I push myself and don't get enough high-quality sleep, I'm predisposed to postprandial hypoglycemia or tend to get tired after eating lunch.
Pay attention to clues your body may be giving you. For example, if you need an alarm clock to wake up and you awaken feeling tired and groggy, you probably need to go to sleep earlier (or get more restful sleep).
It?s also said that if you fall asleep within a few minutes of your head hitting the pillow, you?re probably sleep deprived. A well-rested person will take about 10 to 15 minutes to fall asleep at night.5
You might want to consider the use of a fitness tracker. In addition to providing exertion and fitness data, the latest technology includes sleep-monitoring algorithms, which can be quite useful and have minimal EMF exposure.
Newer devices, like Jawbone?s UP3 (up for release later this year) can even tell you which of your activities led to your best sleep and which interfered with your sleep.
Empty Out Your Stress Backpack BEFORE You Hit the Pillow
Many people who?ve learned EFT report excellent results when using it for sleep problems, especially if anxiety is a contributing factor. One of the reasons EFT works so well is that it?s such a powerful stress-reduction tool.
Tapping allows you to reprogram your body's reactions to many of the unavoidable stressors of everyday life, making it easier to take them in stride, and when your stressors improve, you will naturally sleep better.
In 2012, a triple blind study6 found that EFT reduced cortisol levels and symptoms of psychological distress by 24 percent?more than any other intervention tested. This is enormously significant, as there are few things that will destroy your health faster than stress!
Researchers at the American Academy of Sleep Medicine discovered that how you cope with stress might have even MORE impact on your sleep than the number of stressors you encounter. They also found that mindfulness therapies worked best for suppressing the "mental chatter" that inhibits the onset of sleep. Lead author of the study Vivek Pillai, PhD wrote:7
?While a stressful event can lead to a bad night of sleep, it's what you do in response to stress that can be the difference between a few bad nights and chronic insomnia.?
Tapping Your Way Toward Peaceful Slumber
The first and most important thing is to examine the underlying issues in your life that may be causing your ongoing pattern of wakefulness. This is crucial if you want to obtain lasting relief from your sleep difficulty. A sleep disturbance is always caused by something, be it physical, emotional, or both.
Anxiety and anger are two mental states that are incompatible with sleep. Feeling overwhelmed with responsibilities is another common sleep blocker. To identify the cause of your wakefulness, analyze the thoughts that circle in your mind during the time you lie awake. Themes will emerge. Ask yourself questions such as the following:
What are these thoughts concerned with?
Do they relate to a specific theme or themes in my life?
Is there a particular concern or worry that refuses to leave me alone at night?
Do I have a problem that insists on seeking an answer right away?
Can solving this problem wait until morning?
One strategy is to compile a list of your current concerns. Once you have your list, simply start tapping on each issue, one at a time?anxiety, anger, job stress, physical pain, or whatever?EFT has worked on just about everything at one time or another. To learn how to tap, please refer to our free EFT guide. For specific instructions about how to adapt EFT for insomnia, including what to say as you tap, please read our prior article by EFT Master Patricia Carrington. You can also tap along with Julie as you watch the video featured at the top of this page.
Making sure you get some measure of bright sun exposure daily is also important for optimal sleep. Your pineal gland produces melatonin roughly in approximation to the contrast of bright sun exposure in the day and complete darkness at night. If you?re in darkness all day long, your body can't appreciate the difference and will not optimize melatonin production. Sleep researcher Dan Pardi recommends getting at least 30 to 60 minutes of outdoor light exposure during the daytime in order to "anchor" your master clock rhythm, in the morning if possible. More sunlight exposure is required as you age.
Once the sun sets, avoid light as much as possible to assist your body in secreting melatonin, which helps you feel sleepy. It can be helpful to sleep in complete darkness, or as close to it as possible. Even the slightest bit of light in your bedroom can disrupt your internal clock and your pineal gland's melatonin production. If you need a bit of light to navigate down the hall in the wee hours of the night, install a low-wattage yellow, orange, or red light bulb.Light in these bandwidths does not shut down melatonin production in the way that white and blue light does. Salt lamps are lovely for this purpose. You can also download a free application called F.lux that automatically dims your computer device screens.8
Additional Sleep Tips
Small adjustments to your daily routine and sleeping area can go a long way toward ensuring you uninterrupted, restful sleep?and thereby better health. I suggest you read through my full set of 33 healthy sleep guidelines, but for starters, consider those listed in the table below. If you?ve tried everything to no avail, you might want to consider consulting a qualified sleep specialist. Sleep disorders such as insomnia can be treated in as little as several sessions, without medication. Dr. Silberman recommends a sleep specialist who does cognitive-behavioral therapy (CBT).
Keep the temperature in your bedroom below 70 degrees Fahrenheit. Many people keep their homes too warm (particularly their bedrooms). Studies show that the optimal room temperature for sleep is between 60 and 68 degrees Fahrenheit.
Take a hot bath 90 to 120 minutes before bedtime. This raises your core body temperature, and when you get out of the bath it abruptly drops, signaling your body that you?re ready for sleep.
Avoid loud alarm clocks. Being jolted awake each morning can be very stressful. If you are regularly getting appropriate sleep, you might not even need an alarm.
Avoid watching TV or using your computer in the evening,at least an hour or so before going to bed. These devices emit blue light, which tricks your brain into thinking it's still daytime. Normally, your brain starts secreting melatonin between 9 pm and 10 pm, and these devices may stifle that process.
Be mindful of electromagnetic fields (EMFs) in your bedroom. EMFs can disrupt your pineal gland and its melatonin production, and may have other detrimental biological effects. A gauss meter is required if you want to measure EMF levels in various areas of your home. Ideally, you should turn off any wireless router while you are sleeping?after all, you don?t need the Internet when you sleep.
Pre-sleep routine. Going to bed and getting up at the same time each day helps keep your sleep on track, but having a consistent pre-sleep routine or ?sleep ritual? is also important. For instance, if you read before heading to bed, your body knows that reading at night signals it?s time for sleep. Sleep specialist Stephanie Silberman, PhD suggests listening to calming music, stretching or doing relaxation exercises.9
Use your bed only for sleep and intimacy. Harvard sleep expert Dr. Lawrence Epstein10 advises creating a clear association between your bed and sleep. In fact, if you?re having trouble sleeping, he even advises against reading, watching TV, texting, or using your computer in bed. He says it?s OK to do those things in your bedroom but avoid doing them in your bed.
Relaxation exercises: Progressive relaxation and breathing exercises can help you relax. ?Trying to relax? typically backfires, instead building up tension and frustration that often leads to more wakefulness. But there are specific progressive relaxation techniques that do work. Try the ?Relaxing Staircase Technique,? for example.11 Mindfulness therapies have also been found helpful for insomnia.12
Physical activity. Getting adequate exercise every day improves sleep quality and is a major anxiety-reducer. Be careful about exercising just before bedtime, as it can be too stimulating for some people, although studies show that vigorous evening exercise can augment sleep for many.
Avoid alcohol, caffeine and other drugs. According to Dr. Epstein, two of the biggest sleep saboteurs are caffeine and alcohol, both of which also increase anxiety. Caffeine?s effects can last four to seven hours. It isn?t just coffee?remember that tea and chocolate also contain caffeine. Alcohol can help you fall asleep faster, but it makes sleep more fragmented and less restorative. Many other drugs can also interfere with sleep.
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When most people think about taekwondo or other martial art disciplines, they typically focus on the self-defense and mental health benefits. However, you do not want to overlook the physical health benefits. Taekwondo offers students of all ages a broad range of health benefits and can contribute to a better overall lifestyle. A few examples of the benefits are below.
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In this newest study, a team of researchers discovered that a quinone triterpene compound found in the roots of the thunder god vine (Tripterygium wilfordii Hook F) enhances the activity o
Men may want to take note of the power of coffee for keeping erectile dysfunction at bay. Researchers have discovered drinking two cups of coffee a day seems to have a positive effect on blood flow to the penis, which in turn could potentially keep your man parts in good working order.
The study carried out by researchers at the University of Texas Health Science Center at Houston (UTHealth) and published in the journal
Botulinum toxin A, also known as Botox, could be a welcome wrinkle in the treatment of depression. A new report presented at the annual meeting of the American Psychiatric Association noted that the drug beat placebo in managing this all-too-common condition.
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The SP Wholesale Meats company is recalling several varieties of its sausages because wheat is not included on the label. If you have celiac disease or gluten sensitivities, the company recommends avoiding the recalled items. The problem has been traced to gluten-contaminated oregano from a separate spice company.
SP Wholesale Meats is recalling multiple packages of its pork and chicken sausages. They contain gluten, but it is not included on the label.
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