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If you eat healthy and still gain weight, the problem may be a lack of sleep.

An estimated 50-70 million Americans are suffering mentally and physically from a lack of sleep (1). Though eating habits obviously play a role in weight gain, studies have shown that there is a definite relationship between a lack of sleep and weight gain.

Various hormones released during your sleep regulate your weight and appetite.

Leptin, released during sleep, is the hormone which tells your body that it is full and doesn’t need more food. The lower the levels of leptin in your body, the more of the hormone ghrelin is released to increase your hunger (2). The growth hormone is also released during sleep; while this hormone causes growth in children, it controls muscle mass and fat level in adults (1).

A University of Chicago research found definite relationship between too little sleep and increased appetite/weight gain. The people in the study who slept only 4 hours a night had leptin levels decrease by 18 percent. This caused the ghrelin levels, which stimulate appetite, to increase by 28 percent (2). These results should be motivational in getting a good night’s sleep. Many of us just stay so busy that sleep is the easiest thing to cut back on.

If stress is causing your lack of sleep, not putting into action a plan to deal with stress will only add to your weight problems.

Stress increases your levels of adrenaline and cortisol, mobilizing the body’s sugar supply, for the purpose of quick thinking and action in emergency situations. If you live in a frequent or continual state of stress, the excess cortisol will make your body think that it is in need of more and more energy supply for a “fight or flight” response that is not physically taking place Immerse Yourself in the Full Healing Contemplation Here »

When it comes to improving one’s health by eliminating toxins from your diet or environment, most people just start with what they can afford. The most important point is that you start.

Usually it is not in most people’s budget to buy all organic foods. Nor can every food type your are interested in be readily found in organic form at your local grocery. I came across this list last year as to which produce is most important to buy organic, though I didn’t reference the source. If your budget limits you to what you can buy organic, here is a list of which is most important produce to choose in organic form.

Focus on buying in organic form the fruits and vegetables that are most heavily sprayed with pesticides.

The following fruits and vegetables are ones that are heavily sprayed with pesticides and are listed in order of the worst offenders in pesticide residues, number one being the highest.

1. strawberries
2. bell peppers
3. spinach
4. cherries Immerse Yourself in the Full Healing Contemplation Here »

Simple eye care supplements can improve your eye health and reduce the risk of age-related macular degeneration.

Age- related macular degeneration is the most common cause of vision loss in people over 50. A hardening of the arteries which nourish the retina deprive the retinal tissue of the oxygen and nutrients it needs to function. Cataracts and decreasing night vision are also affected by the result of a loss of nourishment to aging eyes.

The 2 nutrients, lutein and zeaxanthin, are carotenoids which play a vital role in the health of our eyes.

Carotenoids are found in plants such as spinach, collard greens, kale, mustard greens, turnip greens broccoli, green beans, cabbage, honeydew, and kiwi. A 1995 study showed that eating spinach and collard greens five or more times a week was found to noticeably reduce the risk of MD. (1)

In a 2004 study, lutein has been shown to not only help prevent, but to actually reverse symptoms of ARMD. Patients were supplemented daily with Immerse Yourself in the Full Healing Contemplation Here »

Various studies have been done linking both average and low Vitamin B-12 levels to brain shrinkage and dementia.

Last week I posted an article on Alzheimer’s prevention, so I thought it would be good to follow it up with these results of 3 different studies regarding B-12 deficiency and memory problems. I’ll paste abbreviated results below with their references in case you want to read the full articles. Top sources of Vitamin B are listed at the end of the post.

Take note of these main points:

-Though western cultures normally eat enough food with B-12, the absorption of it decreases with age.

-The push for using antacids has also decreased people’s absorption of B-12.

-If you divide a normal range of B-12 absorption into thirds, the elderly people in the lower level of what is still considered normal B-12 blood level range had 6 times more brain shrinkage than those in the upper third. Thus, a normal level could still be risky unless you are at the higher end of the range. Two studies below showed risk in normal ranges.

-Dairy products, fish, and meat are the typical sources of B-12.

-Daily oral doses of B-12 in 1000 mcg were effective in raising B-12 levels in elderly and reducing memory problems. Immerse Yourself in the Full Healing Contemplation Here »

As over 5 million Americans suffer from Alzheimer’s and over 500,000 of them are under the age of 65, it is well worth looking into preventative measures.

I’m highlighting 10 points from an AOL article by Vicki Salemi with a link below to the full article. The sentences in parentheses are my comments on some of the points. The doctor in Ms. Salemi’s article does recommend certain drugs as preventative measures; we, personally, prefer non-drug methods as much as possible, as all drugs have some negative side effects which can outweigh any benefits.

Vitamin B Work with your doctor to put together a plan to incorporate whatever vitamins you are deficient in, particularly Vitamin B. [Our doctor said that Vitamin B is the most difficult vitamin for the body to absorb, so he suggests a quality B complex even if it is the only vitamin you take.]

Heart Healthy Foods Implement a heart healthy diet that’s low in fat and high in fruits, vegetables and whole grains.

Mental Gymnastics Taking your brain out of the comfort zone is one way to make connections and remain stimulated, such as doing crossword puzzles, creates a multi-dimensional connection.

Exercise Thirty minutes of exercise several times a week is beneficial for brain health. Exercise brings more oxygen to your brain, it helps burn excess sugar, it enhances hormones and is good for blood flow.

Avoid Heavy Metal Contamination Avoid shrimp and shellfish due to the mercury. Avoid exposure to aluminum in general, aluminum foil, pots and pans or deodorant with aluminum as an ingredient. [When buying fish, we look for "wild caught" on the label, and albacore in tuna, as they are supposed to be lower in heavy metals, though some doctors avoid fish completely, such as Dr. Mercola.] Immerse Yourself in the Full Healing Contemplation Here »

If you rated your health practices, where would you rate with the national average?

Do you think your score card would compare to the national average or with what is necessary for a long, quality state of life?  Consumer Reports (1) recently put out an article based on the U.S. Government’s Healthy People 2010 initiative.  We’re going to look at some of these check points so you can see how you rate.  For our readers outside the U.S., you will still benefit from the health goals in these areas and the “how-to’s” of achieving good standards for a long healthy life.

Moderate Exercise

Average- 26 minutes per day for men, 19 per day for women.

Goal- 150 minutes moderate exercise per week or 75 minutes of vigorous exercise for cardiovascular health, good cognitive function, lower body fat, and less age-related muscle loss.

Optimum- For more health benefits, increase to 300 minutes moderate exercise per week or 150 minutes vigorous exercise and strength training 2 days a week.

Body Weight

Average- Body mass index of 28 for men and women, waist circumference of 39.7 for men and 37 for women.

Goal- BMI of under 25 for men and women, waist circumference of 37 for men and 32 for women to lower rate of heart disease, high blood pressure, type 2 diabetes, and premature mortality.

How to Calculate- Your weight in pounds divided by your height in inches squared, then multiplied by 703. For ease, a BMI calculator is available at www.ConsumerReportsHealth.org/BMI . For waist, measure circumference at belly button height.

Healthy Diet

Average- Less than 3 servings a day of fruit and vegetables for men and less than 4 for women. 

Goal- 2-4 servings per day of fruit and 3-5 servings per day of vegetables (5-9 total) to reduce risk of Immerse Yourself in the Full Healing Contemplation Here »

Here are 10 tips for easing your holiday digestion and allowing you to ensure your enjoyment of all those holiday foods!

All our favorite, lavish foods for the holidays can cause even the healthiest eaters to be tempted to overindulge, creating digestive discomfort that distracts from holiday enjoyment.  Dr. David J. Foreman, Herbal Pharmacist, has written a helpful article on “Holiday Digestion.”  You can read the full article (1) and others by Dr. Foreman at www.VitaminShoppe.com .  Click on Articles and Recipes at the top, then on Advice from Experts, then Herbal Pharmacist; you will then see the archives on the right.

Below are some excerpts from “Holiday Digestion.”   Dr. Foreman writes a monthly newsletter for the Vitamin Shoppe chain of stores.  

1. Maintain a balanced diet of carbohydrates, protein and fat.

2.  Avoid drugs that may exacerbate your condition like aspirin and other nonsteroidal anti-inflammatory drugs (NSAIDs).

3.  Avoiding alcohol and caffeine at the holidays may be difficult for many, but this will be helpful to your digestion.

4. Do your best to decrease stress. This will have a huge impact on your digestive health.

5. Use a combination digestive enzyme, the best being ones that contain protease to digest proteins, amylase to digest starches, lipase to digests fats, and even lactase for lactose. Dr. Foreman’s suggestions are: Multi Enzyme by Vitamin Shoppe, Digest Gold by Enzymedica, Advanced Digestive Formula by Vitamin Shoppe, and Digest More by Renew Life.  Take supplement right before your meal.  If you are still bloated in an hour, repeat the dose. Immerse Yourself in the Full Healing Contemplation Here »

Reading Level: Leisurely

Most people admit to being tired and exhausted the majority of the time. Many suffer from restless sleep for a variety of reasons and would do anything for a good night’s sleep!

I recently read an article, it may have been by Dr. Mercola, that said most Americans actually exist in a continual state of jet-lag due to throwing off their internal clocks by not making a habit of a dusk to dawn sleep pattern. The article below quoted in Dr. Mercola’s newsletter says that “Americans now get about 25 percent less sleep than they did a century ago.” In addition to health problems such as weight gain, depression, high blood sugar, increased cancer risk, and brain damage, it said “an estimated 71,000 people are injured in fall-asleep crashes each year.”

In this quote from Dr. Mercola’s newsletter, there are 10 steps for achieving deep sleep.

Below the quote is a link to his full newsletter. Once there, look for 2 other links. After the 10 steps to deep sleep quoted in his newsletter, there is a link to a Reader’s Digest Article with 14 more steps for a good night’s sleep. However, Dr. Mercola has made his own list of 33 Secrets for a Good Night’s Sleep and you will see it at the end of his comment section. These are all good, practical tips, some of which we had already implemented in our household, and some we are going to begin tonight!

1. Sprinkle just-washed sheets and pillowcases with lavender water, and then iron them before making your bed. The scent is proven to promote relaxation.

2. Hide your clock, so that its glow won’t disturb you and make sure there is no light coming from other sources including your windows as this will seriously impair your body’s ability to produce melatonin.

3. Choose the right pillow — neck pillows, which resemble a rectangle with a depression in the middle, can enhance the quality of your sleep and reduce neck pain. Immerse Yourself in the Full Healing Contemplation Here »

Reading Level: Leisurely

A good beginning to resolve many physical health issues is an near as your pillow.

“An estimated 50 to 70 million [people in the US] live on the brink of mental and physical collapse because of a lack of sleep,” as stated in Dr. Don Colbert’s book, “The Seven Pillars of Health (1).” A lack of sleep affects one’s job performance, driving ability, family/friend relationships, creativeness, decision-making as well as contributes to a host of chronic diseases.

Let’s look at a great illustration from nature related to our need for rest.

Dr. Colbert relates the following illustration in his book.  The soil in which our food is grown needs to have regular periods of rest. If crops are not rotated and the soil given a year of rest every so many years, the food grown there, even if organically grown, is devoid of many of the nutrients necessary for life. According to the 1992 Earth Summit, North America has the worst soil in the world-85 percent of the vital minerals depleted from it (2). Data from a USDA handbook from 1972 was compared to USDA food tables in 2001 and found that many vegetables had almost a 50 percent loss in nutrient content during that period of time (3). In scripture, God told people to give the soil a year’s rest every seventh year so that the nutrients could be naturally restored to the soil, and hence, to our food (Lev. 25:1-7). We came from the earth. The earth or soil needs regular rest or it will become devoid of everything of value. The parallel is obvious: if we do not take time to rest, our lives will become devoid of everything of value.

If you are sleep deprived, take a quick inventory of the things of value in your life.

If you have been sleep deprived, you can now quickly see that everything of value in your life-your career, your relationships, your creativity, Immerse Yourself in the Full Healing Contemplation Here »

There is one food item consumed daily in the US that raises blood pressure levels 77%.

High blood pressure is a common issue in our culture; when left uncontrolled, it greatly increases the risk of heart disease and stroke.  We all know that food and lifestyle habits affect blood pressure.  Ignoring it is dangerous and yet it can so easily be helped!  Studies show that there is 1 great place to start  –  a food that is a main factor in high blood pressure.  Anyone can make a lifestyle change of just one food!

Dr. Joseph Mercola recently discussed the relationship studies show between fructose and high blood pressure. 

Here are some excerpts.  See the link below for Dr. Mercola’s full e-news post.

A recently published study (2010) showed that:

those who consumed 74 grams or more per day of fructose (the equivalent of about 2.5 sugary drinks) had a 77 percent greater risk of having blood pressure levels of 160/100 mmHg. (A normal blood pressure reading is below 120/80 mmHg.) Consuming 74 grams or more of fructose daily also increased the risk of a 135/85 blood pressure reading by 26 percent, and 140/90 by 30 percent. (1)

Dr. Mercola says what makes this significant is that the average American consumes 70 grams of fructose every day.  It’s time to read those food labels and see what the sources of fructose are in your diet!

Here are Dr. Mercola’s recommendations for safe fructose intake Immerse Yourself in the Full Healing Contemplation Here »

If you have consistent low energy, especially upon standing, and have been unle to find a medical cause, you may want to check the possibility of adrenal fatigue.

Your adrenal glands not only give you bursts of energy for your “fight or flight” mode, but are responsible for increasing the flow of blood when you need to put out energy, such as just standing up from a lying or sitting position. With adrenal fatigue, which is common after long periods of extreme stress or for people with easily stressed personalities, the adrenal glands are unable to produce adequate quantities of its hormones, particularly cortisol.(1) Unfortunately, it is an often overlooked medical condition.

We had a friend who had passed out upon standing up and thereafter was consistently having difficulty just getting the energy to stand.  The lack of blood to his head was causing dizziness and lightheadedness.  He went through 6 months of medical testing at the hospital with no conclusive results. 

In only 5 minutes, you can easily do a self test with a home blood pressure kit to see if you have adrenal fatigue.

Finally, a different doctor did the Ragland’s blood pressure test on him and in less than 5 minutes discovered the cause to be adrenal fatigue.  With the Ragland test, you take your blood pressure while lying down and resting.  Then, stand up and immediately take your blood pressure again. The systolic pressure (the first number) should go up about 10 points.  If it stays the same or drops, you probably have adrenal fatigue. (2)

Here are some lifestyle factors that contribute to adrenal fatigue.

As I mentioned, an easily stressed personality overworks the adrenals, but these common lifestyle factors also contribute to it, provided by AdrenalFatigue.org (3): Immerse Yourself in the Full Healing Contemplation Here »

A study published by the American Journal of Gastroenterology shows that daily journaling about one’s illness brings improvement.

Someone forwarded to me a photo of an article by Healthcommunities.com . I was unable to locate the article on their website, though it was listed as “Remedy 17.”  Here is the quote about the study done by Boston University:

If you have IBS, a pen and paper may help.  A Boston University study published by American Journal of Gastroenterology finds that symptoms of IBS improve when the patients write about their feelings and experiences with the illness.  People with IBS suffer from chronic stomach discomfort, alternating of diarrhea and constipation and psychological distress.  Much like talks with the therapist, daily writing appears to ease some of the anxiety, depression, and other negative feelings that accompany IBS.  And when people feel better psychologically, they often feel better physically. (1)

A sideline to the idea of journaling, Healthcommunities.com recommends that you pay attention to the following certain foods and beverages which tend to aggravate IBS symptoms–chocolate, milk, soda, fats, caffeine, and large meals.
(1)Healthcommunities.com  Remedy 17

See these related posts:

Is Your Crohn’s Disease Food Allergy Related?

Olive Leaf Extract: The New Multi-Faceted Supplement

From Chronic Fatigue and Fibromyalgia to Diabetes, High Blood Pressure and Cholesterol, Olive Leaf Extract Should be of Interest to You!

I recently came across a comment on someone’s webpage about olive leaf extract solving digestion issues.  After some research around the web, I wanted to post for you excerpts from 2 of those articles as I was amazed at what I found. 

According to the Nutritional Supplement Educational Centre, the use of olive leaf extract for health benefits has been common to the Mediterranean culture, though more recently popular in the nutritional supplement industry. Olive leaf extract gained international attention when studies showed it to have an antioxidant capacity almost double green tea extract and 400% higher than vitamin C. (2)

Here is a sampling of olive leaf extract benefits listed by the NSEC:

1.  Boosts weakened immune system by neutralizing free radical cell damage.

2.  Naturally kills pathogens such as bacteria, parasites, viruses, and fungi, by preventing them from reproducing.

3.  Lowers blood pressure.

4.  Lowers high cholesterol. Immerse Yourself in the Full Healing Contemplation Here »

Studies show many people use too little or the wrong kind of sunscreen or suntan lotion.

An spf 30 sunscreen rating sounds good but it may not be as good for your health as it sounds.  I compiled some lists of safe options for sun protection, whether you wear sunscreen or prefer other alternatives.

First is the easiest option for you. Use the Environmental Working Group’s sunscreen database.

 According to several sites I searched through, the FDA is not updating its sunscreen standards until 2012.  The EWG tested over 700 sunscreens and gave them a score of 0 to 10, 0 to 2 being the safest ones recommended by the EWG.  The EWG’s study found that 60% contain oxybenzone a potentially harmful hormone-disrupting compound that penetrates the skin and enters the bloodstream and 41 % contained retinyl palmitate which accelerates skin damage and increases skin cancer risk when applied to skin exposed to sunlight. (1) .

Check out the safety of your favorite sunscreens using this database link Immerse Yourself in the Full Healing Contemplation Here »

Few things ruin a good vacation or outing quicker than a severe sun burn.  Here are 6 steps to a quick sunburn recovery.

This list consists of abbreviated, paraphrased excerpts from an article called, “Summer Travel (see footnote),” by Dr. David J. Foreman, Herbal Pharmacist, who writes a monthly newsletter for the Vitamin Shoppe chain of stores. You can find more of Dr. Foreman’s articles at www.VitaminShoppe.com, click on Health Info, then on Herbal Pharmacist.

1. Treat it with ice as you would any other burn.  Don’t soak in ice water all at once; apply towels soaked in ice water to sections of your body for 20 minutes at a time, then rotate to another section.

2. Relieve the pain an inflammation naturally with white willow, or take an aspirin.

3. Treat the burn topically with aloe or calendula.  A stabilized aloe gel or calendula cream will soothe the burn and help repair the skin. 

4. Take antioxidants to help your body repair the free-radical damage caused by the burn from the inside out.  Supplements such as lutein, lycopene, or zeaxanthin are Dr. Foreman’s recommendations.

5. Fish oil is an anti-inflammatory and will also help produce new skin cells.

6. Drink plenty of water.  Not only will you have dehydrated from the burn, but increasing your daily water intake will decrease peeling and speed the rate of healing.

Related Post: Sunscreen- Here’s Some Safe Options

Excerpts from “Summer Travel,” by Dr. David J. Foreman, Herbal Pharmacist, Vol. 5, Issue 4.