Archive for May, 2008

A study published in the American Journal of Public Health explains that vitamin D deficiency may account for several thousand premature deaths annually.

Vitamin D reduces the risk of certain cancers

A study published in the American Journal of Public Health has found that vitamin D deficiency may account for several thousand premature deaths annually.

The researchers reviewed 63 studies (from 1966 to 2004) that examined the worldwide relationship between vitamin D and certain types of cancer. The majority of studies found a protective relationship between sufficient vitamin D status and lower risk of cancer, especially in cancers of the colon, breast, prostate, and ovary.

Vitamin D is acquired through either the diet or exposure to sunlight. Food sources include milk, yogurt, cheese, and fortified orange juice. A typical serving provides approximately 100 international units (IU). Researchers suggested that people might want to consider a vitamin supplement to raise their overall intake to 1,000 IUs per day. Supplementing with additional vitamin D could be especially important for people living in northern areas, where shorter days and longer nights result in less vitamin D from sunlight.

The evidence suggests that improving vitamin D status through diet and supplements could reduce cancer incidence and mortality with few or no adverse effects and very low cost.

American Journal of Public Health. Feb 2006. 96(2):252-61.

Additional recently published studies show vitamin D exerts anti-cancer benefits for both men and women in regards to breast, prostate, and lung cancer.

Vitamin D intake and breast cancer risk in postmenopausal women: the Iowa Women’s Health Study.

Cancer Causes Control. Sep 2007. 18(7):775-82. Epub 2007 Jun 5.

Protective role of 1, 25-dihydroxyvitamin D3 against oxidative stress in nonmalignant human prostate epithelial cells

International Journal of Cancer. Jun 2008. 122(12):2699-706.

Vitamin D receptor expression in normal, premalignant, and malignant human lung tissue

Stop dieting! Successful eating is all about balance and moderation. Think in terms of long-term health and long-term results. Diets are temporary, which is why they so often fail. You need an everyday eating plan, not an “until I lose 10 pounds” plan.

Start eating. Starving yourself won’t get you anywhere. If you drastically cut back the amount of food you eat, you won’t lose weight. Your body will go into starvation mode and hold on to every last pound. The fact is that eating on a regular basis helps your metabolism (the process by which your body breaks down food and burns up calories) stay elevated. Of course, you have to et the fright foods. Junk food and empty calories won’t cut it.

Breakfast is a must. Think about that first word – it means break the fast. By the time you wake up in the morning, you probably haven’t eaten a thing in at least 10 hours. Just because you can last until lunch without food doesn’t mean you should. Your body needs fuel! Set the tone for the day and jumpstart your metabolism by eating something healthy.

Don’t wait until you’re hungry. If you’re eating when you’re hungry, you’ve waited too long. At that point, you’re more likely just to grab whatever’s in front of you. Your body instinctively wants something that will give it immediate energy – so you reach for that high-calorie blueberry muffin or greasy slice of pizza instead of something nutritious. On the flip side, don’t eat so much that you become uncomfortably full.

Eat whole foods. Fresh fruit and vegetables, grains, nuts, cheese, and other foods that aren’t processed and full of refined sugar are the smart way to go.

Three meals a day? Forget it! That’s the old rule. Five or six small meals throughout the day is a better idea. This way, your blood sugar never plummets, your metabolism is consistently elevated, and you don’t need that quick snack fix. If it’s hard to break the breakfast-lunch-dinner routine, try healthy snacks in between meals.

Don’t eat right before bedtime. Your digestion slows down after hours, especially when you sleep. Avoid late-night meals or snacking. If your schedule requires late nights, make sure you plan ahead.

Pay attention. Read labels, and be aware of exactly what you’re eating and why you’re eating it. Make conscious food choices.

Indulge from time to time. Depriving yourself of the food you want will make you cranky and eat more. But use common sense. There’s a big difference between indulging in two cookies and overindulging in an entire box.

It’s never too late to start. It doesn’t mater what you weigh or how old you are. Make a change today and you’ll be healthier tomorrow.

USANA

Are you hiding behind your hair?
Let the world see that face

Have you always had the same hairdo?
Consider trying something new.

Do you like your hairdresser?
If the answer is no, find someone else. Getting your hair cut or styled should be fun.

How much time do you spend on your hair each morning?
Half an hour? More? Life’s too short for that. The right hairstyle can cut down on maintenance time and get you out the door much faster.

Is your bathroom cluttered with tons of products and styling tools?
You could be wasting your time and money, plus damaging your hair.

Do you shampoo too much?
You don’t have to use shampoo to get your hair clean. Skip that step, rinse with water, and use conditioner only. Your hair will smell fresh and feel soft, and any protective oils will be preserved.

Can’t remember your last good hair day?
It’s time for a change.

How often should I wash my hair?
Not to gross you out, but I sometimes go two or three days without letting shampoo touch my hair. I just happen to like the way it looks when it’s a bit dirty. If you’ve got oily hair or you work out a lot, you might want to shampoo as often as every day. The same goes for people with fine hair, because product build-up and natural oil can weigh it down. If your hair is weighed down with product buildup, but you have to shampoo it, skip the conditioner. That will give it a rest. If you’ve got chemically or color-treated hair, do not wash your hair every day. Every other day or so will suffice.

Where to begin?
Let’s start with the definition of good hair. I love hair that flatters your face, has movement and shine, and begs to be touched. If you were born with great hair, thank your lucky starts and your gene pool. If you weren’t you need to start with your haircut. A good cut is the basis of good hair.

Signs that you’ve got a bad cut or that yours is past its expiration date? Your hair seems shapeless and/or too heavy, or you’re making an effort, but you’re never happy with the results. In other words, you’re fighting your hair, and losing the battle.

Chamomile is, like feverfew, a member of the daisy family (Asteraceae). It is a one- to two-fool-high plant with characteristic daisylike flowers, found wild in Europe and North America but now widely cultivated for both ornamental and commercial purposes. A related plant called Roman or English chamomile is sometimes used, but the most popular and best-studied chamomile is Matricaria recutita, known as German or Hungarian chamomile. The dried flower heads are used for medicinal purpo¬ses. A tea made by steeping a few teaspoonfuls of the dried flowers in hot water has long been popular for upset stomach, irritation and cramping of the gastrointestinal tract, and (when appli¬ed to the skin) to speed healing of rashes and skin disorders, There is evidence to support these uses.

USANA Health Science

Effects

Chamomile flowers contain 0.3 to 2 percent of a volatile oil made up of compounds that have antispasmodic and anti-inflammatory activities. Other water-soluble compounds in the flowers probably contribute to the beneficial effects as well. Most scientific attention has centered on some unusual terpenoid compounds, some bioflavonoids, and another compound called matricin. Matricin is unstable and degrades to chamazulene, thought to be one of the most important active compounds in the dried flower heads. In the laboratory, chamazulene has been shown to be a potent inhibitor of free radicals and other reactions thought to be involved in inflammatory processes the body. Some terpenes also have been shown to have anti-inflammatory activity. Other compounds in the plant have weak antimicrobial and antiviral properties. Thus this mix of phytochemicals together provide potentially effective therapy for irritation and inflammation on the skin and in the gastrointestinal tract.

Evidence of Efficacy

Evidence to support the uses of chamomile preparations for stomach, intestinal, and skin irritations comes from a large number of animal and laboratory studies evaluating the various components in the plant. There are no recent large-scale, controlled human trials evaluating chamomile. Nevertheless, there is long history of use, and ample evidence from laboratory studies points to chamomile’s helpfulness as an anti-inflammatory and antispasmodic.

Based on the evaluation of all available data, the German commission that regulates herbals lists the uses of chamomile as treatment of inflammation of the skin and mucous membranes (when applied to the skin), treatment of inflammation and irritation of the respiratory tract (by inhalation of the vapor from the tea), and for complaints of the anal and genital areas (again when applied to the affected area). Taken internally, it is used for gastrointestinal spasms and inflammatory conditions of the gastrointestinal tract. Chamomile is also widely used as a mild relaxant and sedative. While these uses are not proven in human studies, chamomile is safe and seems to have mild benefits.

Dangers

Chamomile is considered safe. The only important concern relates to the plant’s potential to cause allergic reactions, The Asteraceae plant family contains several allergenic plants, including chrysanthemums and ragweed, and caution is advised if you have serious plant allergies. A few severe anaphylactic allergic reactions have been reported from drinking chamomile tea, and rashes (contact dermatitis) have been reported from topical uses.

Recommendations

Chamomile is usually taken as a tea three or four times a day for intestinal and stomach irritations. An infusion or proprietary extracts can be used as a mouthwash and gargle for oral and throat inflammation or can be applied directly to the skin. Avoid contact with the eyes. For the commercial extracts, follow the pack-age directions. These uses are safe and have mild beneficial effects.

I’ve successfully changed my full-time horizontal position (for 6+ months) to the vertical position. My last surgical hole is still being monitored. I can’t yet start running, but have began bicycling. Last week completed a 25mi loop in 1:39:xx in riding time. I had to take a breather on the last leg prior to finish. Whew.

The significant item is I am a verified example of a walking-talking miracle man. My God certainly is alive, well, and has a great sense of [compassionate] humor.

On another physical note: I’ve been riding one of those virtual stationary bikes for about 2-3 weeks now. I had put back 30 of my 40+ lbs lost and just weighed myself this AM at the gym. I’ve lost 10 lbs of weight! But thank goodness, it’s just slipped around into the proper positioning. Pretty, aka HUGELY, amazing! Going for the sweat, but staying away from the pain (I’ve had enuf of that!)  :-0 

rich

I take Advil for headaches, but recent reports have me worried. What’s the best headache cure?

Don’t purge ibuprofen – the active ingredient in Advil – from your medicine cabinet just yet. A handful of studies have linked ibuprofen to gastrointestinal bleeding, increased blood pressure, and heart disease, but those studies focused on chronic ibuprofen users (i.e., those who take the maximum daily dose for months on end). Popping it for the occasional headache is safe. In fact, ibuprofen is one of the better over-the-counter meds you can take, because unlike painkillers such as Excedrin, it doesn’t contain caffeine, which studies have shown increases the likelihood of “rebound headaches” once the medication wears off. Other headache triggers include aged cheeses, alcohol, aspartame, chocolate, citrus fruits and juices, MSG, nuts onions, processed fish and meats, vinegar, and freshly baked yeast-risen breads. Ditto for sleep deprivation and certain prescription medications, including SSRIs and acid-reflux drugs. If you’re looking for a healthy way to banish your headaches, work up a sweat. Physical exertion – 20 minutes is all you need – boosts the production of endorphins, the brain’s natural painkillers.

Can I use the same plan to lose both visceral and subcutaneous fat?

Yes, but visceral fat will take longer to shed. Unlike subcutaneous fat, which resides close to the skin’s surface, visceral fat is located behind the abs in the spaces between organs. It’s what potbellies are made of, and the best way to lose it is to alternate strength and cardio workouts. Researchers in Korea found that performing each type of workout for 30 minutes three times a week resulted in four more pounds of weight loss and 11 percent more visceral fat loss than cardio alone. Lose 10 percent of your body weight, and you’ll lose p to 40 percent of your visceral fat.

When I recover from one injury, another crops up. Am I overtraining?

An increased incidence of injuries is one sign of overtraining, but it’s not the only one. Here’s how to know for sure: Lie down and rest for 15 minutes, and then record your pulse rate. Stand up, wait 15 seconds, and record your pulse again. If the difference is greater than 15 beats per minute, you’re overtraining. Ease up on your workout intensity and start cross-training. Overuse injuries usually occur in people who focus on one sport, which is why triathletes so rarely suffer them.