Weekly Intel – 04.21.14

A CHERRY WAY TO HELP YOU SLEEP

Studies show that tart cherries contain a considerable amount of the phytonutrient melatonin, a useful and natural hormone for maintaining sleep. If you have trouble getting to sleep, or staying there, consider consuming an 8 ounce glass of unsweetened cherry juice or a bowl of fresh cherries before bed to increase melatonin levels and improve sleep quality naturally.

YOU CAN REALLY DIE FROM A BROKEN HEART

Studies show that deep emotional trauma, like the death of a loved one, really can break your heart. The chance of having a heart attack the day after the death of a significant other increases by 21%, and remains increased above 6% for the next week, probably due to stress hormones and their effect on the heart. When emotional trauma strikes, take extra care with yourself and rest, find emotional support, eat well, find an emotional release, and be aware that your heart really is vulnerable after emotional trauma.

MAN MAKER

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This Week’s Odds and Ends!

FUN FACT #83

Adult human bones account for 14% of the body’s total weight.

PROBLEMS DIGESTING FRUITS? TRY THIS

Fruits (both sweet and citrus) are digested in the intestines, passing through the stomach without processing. If eaten with other foods (sugar, fats, breads, milk, meats) fruits may be delayed in the stomach causing fermentation (rotting). If you have digestive difficulties with fruits, consider consuming them alone, or waiting at least one hour before eating other food groups.

Health Tip #28

Don’t eat more than two and a half to three hours before bedtime. Give your body a chance to digest and burn the last fuel of the day. A lot of weight loss success stories profess this good habit as a key element to their weight loss journey.

SOOTHING BEDTIME ROUTINE

Establish a regular, relaxing bedtime routine such as soaking in a hot bath or hot tub and then reading a book or listening to soothing music. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep. Avoid arousing activities before bedtime like working, paying bills, engaging in competitive games or family problem-solving. Some studies suggest that soaking in hot water (such as a hot tub or bath) before retiring to bed can ease the transition into deeper sleep, but it should be done early enough that you are no longer sweating or over-heated. If you are unable to avoid tension and stress, it may be helpful to learn relaxation therapy from a trained professional. Finally, avoid exposure to bright before bedtime because it signals the neurons that help control the sleep-wake cycle that it is time to awaken, not to sleep.

Weekly Intel

FUN FACT #80

The aorta, which is largest artery located in the body, is about the diameter of a garden hose.

AVOID THESE TO AVOID UNHEALTHY FATS

Unhealthy fats are found in factory-farmed, grain fed cattle, processed meats, and foods deep fried in hydrogenated vegetable oils. To maximize health, avoid or minimize unhealthy fats.

DIET THEN AND NOW

Historically, mankind received 100% of calories from natural fruits, veggies, nuts, wild game and fish. Americans now receive two-thirds of their calories from processed sugar, fats and oils, grains and alcohol. Consider shifting your caloric intake away from current trends back towards the natural diet of our ancestors.

BEANS, BEANS THE MAGICAL FRUIT!

Legumes are healthy vegetables originating from the seed pod of plants (think beans) and include adzuki, dahl, fava, garbanzo, kidney, lentil, lima, mung, navy, peas, pinto, and soybeans. Try a new legume every week until you have tried them all!

HEALTH TIP #64

52% of kids’ cereals with more sugar per cup than three chocolate chip cookies. (Adults consume 58% of kids’ cereals.)

AMERICANS NOT GETTING ENOUGH OMEGA-3 FATTY ACIDS

Most Americans eat around one-tenth of the Omega-3 Fatty Acids required for a healthy body, and 20% of Americans have levels of Omega-3 Fatty Acids so low as to be undetectable. Increase your Omega-3 Fatty Acids by consuming flax or flax oil, decontaminated fish oil, or wild caught fish from pristine (think mercury and oil spill free) waters.

SUPPLEMENTS THAT HELP IMPROVE BRAIN FUNCTION

Nutrients that improve cognition, brain function, memory, and neurotransmitter function include Acetyl-L-Carnitine, Ginseng, Ginko Bilboa, and Vinpocetine. Investigate adding one or more of these supplements to accelerate brain function if needed.

Weekly Intel

FUN FACT #28

An apple, potato, and onion all taste the same if you eat them with your nose plugged.

GOOD DIET OVERCOMES BAD GENES

In an article published online on October 11, 2011 in the journal PLoS Medicine, Dr Jamie Engert at McGill University in Montreal and his associates report that the risk conferred by a gene variant known to be a strong marker for cardiovascular disease is minimized by consuming a diet rich in fruit and vegetables. “We know that 9p21 genetic variants increase the risk of heart disease for those that carry it,” explained Dr Engert, of the Research Institute of the McGill University Health Centre. “But it was a surprise to find that a healthy diet could significantly weaken its effect.”

The researchers genotyped four variants in the 9p21 chromosome region of 8,114 participants in the INTERHEART study, a case-control study of men and women of varying ethnic backgrounds that compared those who had had an acute non-fatal heart attack to similar subjects without heart disease. Additionally, 9p21 variants were analyzed in 19,129 participants in the FINRISK study, of whom 1,014 had cardiovascular disease. Dietary questionnaires ascertained the frequency of intake of vegetables, fruits and other foods.

WHAT YOUR BODY IS TELLING YOU ABOUT YOUR POSTURE

Foot, leg, back, or neck pain may indicate that posture is out of balance, with increased potential risk of injury when stressed. Many athletes discover poor posture is the root cause of many sports injuries. Visit a chiropractor or sports physiologist for diagnostic help when pain recurs or persists to prevent further injury.

ARTIFICIAL SUGARS MAY NOT INCREASE BLOOD SUGAR, BUT MAY INCREASE INSULIN LEVELS

Many artificial sugars may not raise blood sugar, but may still increase insulin levels due to the body’s reaction to the taste. Increased insulin levels lead to insulin insensitivity, hypoglycemia, metabolic syndrome, and eventually diabetes. Minimize or eliminate artificial sugars to prevent obesity and blood sugar disorders.

KEEP MOVING!!!

Each day the average person’s muscles are inactive 72% of the day, even if they exercise. Since sedentary time is a health risk, keep moving even after you leave the gym

HEALTH TIP #45

Get plenty of sleep. Go to bed and get up at the same time each day.

CHOCOLATE CAN HELP YOU BE THIN?

People who have something sweet to eat a few times a week have a lower body fat percentage than those who indulge less often, reports the Archives of Internal MedicineI. Even though chocolate eaters consume more calories overall and usually exercise less. HUH? The antioxidants in cocoa called epicatechins may rev up your metabolism, which helps offset the calories from the sweet goodness, researchers say. To keep your waistline in check, limit yourself to 100 calories of dark chocolate per day.

CHLORELLA, GRASSES, & MANY GREEN DRINKS CAN DETOX YOU

Chlorella, barley grass, wheat grass, and many green drinks contain natural detoxification agents that pull toxins and heavy metals from tissues in the body for disposal. Exercise, sweating, and saunas are also natural methods for removing toxins from the body through the skin. Detoxification requires additional water intake to prevent dehydration. Consider any or all of these methods of detoxification when toxic overload is suspected.