Are You Better than the Average?

March 26th, 2013

If you rated your health lifestyle, 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)  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 »

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Cure Your High Blood Pressure by Eliminating this One Food

September 14th, 2012

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 »

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Natural Remedies for Adrenal Fatigue

July 28th, 2012

Table of contents for Adrenal Fatigue:

  1. Is Adrenal Fatigue the Cause of Your Weakness?
  2. Natural Remedies for Adrenal Fatigue

This is Part 2 of a two-part post.  In Part 1, we covered symptoms of adrenal fatigue, lifestyle factors affecting it, and a quick 5 minute test that you can do to determine if your weakness is adrenal related.  If you missed Part 1, please use the series link above to read this valuable info.

Both Supplements and Lifestyle changes are necessary to repair adrenal function and recover from adrenal fatigue.

These supplement suggestions are from a combination of health sites. See the footnotes below.

Supplements-

Vitamin B-5 (Pantothenic Acid) – B5 is a key building block for the adrenals. 1500 mg a day can restock adrenal reserves and alleviate symptoms.
Licorice Root – This prevents the body from breaking down the adrenal hormones too quickly.
Vitamin C with bioflavonoids – 2,000-4,000 mg/day sustained release
Vitamin # with tocopherols –  800 IU’s a day
Magnesium Citrate – 400-1200 mg in the powdered form
Proline – 500 mg daily to rebuild weak connective tissues. There is a correlation between weak connective tissues and adrenal insufficiency.
Dessicated Adrenal Gland – This is extremely important to adrenal repair as it provides raw materials to rebuild as well as contains adrenal hormones.
Sea Salt – 1/8  to 1/2 t. in 8 oz of water upon rising and at least a half-hour before you have the lowest energy of the day. (5)

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Be proactive and make Lifestyle Changes to restore your adrenal health and energy.

Dr. Wilson of Adrenal Fatigue.org encourages taking control of your life:

Optimal adrenal health is one of the major keys to the enjoyment of life. If you have adrenal fatigue, you can fully live life again by making the necessary lifestyle and dietary changes to treat your disorder. (6)

Physicians from WomentoWomen.com make a similar beneficial challenge:

Remember, you may feel too tired to make changes now, but by moving forward in stages, you’ll build the strength you need to stay with it. You will love how you feel when you do! (7)

Here are Lifestyle Changes recommended by Dr. Wilson and others as footnoted.

  • Sleeping until 9 a.m. as often as possible
  • Eat breakfast within 1 hour of waking, no later than 10 am and lunch between 11-noon. (9)
  • Avoid eating fruit at breakfast.  See list of fruits to be avoided by those with adrenal fatigue in footnote (10).
  • Lying down during your work breaks around 10 am and between 3-5 pm.
  • Eat a nutritious snack between 2-3 pm to get you through the natural dip in cortisol around 3-4 pm (9)
  • Eat a light dinner 5-6 pm. (9)
  • Laughing
  • Exercising
  • Minimizing stress
  • Taking negative people out of your life
  • Eating regular meals
  • Chewing well, at least 30 times per mouthful
  • Doing something fun each day
  • Combining unrefined (whole grain) carbohydrates with protein and oils
  • For best blood sugar levels, combine fat, protein and complex carbohydrates (like whole grains) at every meal and snack
  • Avoid hydrogenated fats, caffeine, chocolate, white carbohydrates, and  junk food
  • Eating five to six servings of vegetables each day
  • Early bedtimes (8)

You can make the easy changes suggested by these experts in adrenal fatigue and have the energy you need to get back to a more enjoyable life!

Dr. Wilson states that if you are committed to your treatment plan, you can expect adrenal fatigue to heal in 6 to 9 months for minor adrenal fatigue, 12 to 18 months for moderate fatigue, and up to 24 months for severe adrenal fatigue. (11)

5.  Adrenal supplements list from Heal with Hope and Natural Cure Remedy.
6. Dr. Wilson’s quote
7. WomentoWomen.com quote

8. Lifestyle changes  list from Heal with Hope and Project Aware.
9. Dietary Changes from WomentoWomen.com
10. List of acceptable fruits and fruits to be avoided during adrenal fatigue.

11. Recovery estimates from AdrenalFatigue.org

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Is Adrenal Fatigue the Cause of Your Weakness?

July 25th, 2012

Table of contents for Adrenal Fatigue:

  1. Is Adrenal Fatigue the Cause of Your Weakness?
  2. Natural Remedies for Adrenal Fatigue

If you have consistent low energy, especially upon standing, and have been unable 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)

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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):

  • Lack of sleep
  • Poor food choices (white flour, low fiber, sugar, few vegetables or fruit, lack of raw food, etc.)
  • Using sweet or salty food and sweetened or caffeinated drinks as stimulants when tired
  • Staying up late even though tired
  • Feeling/acting powerless
  • Constantly driving yourself
  • Trying to be perfect
  • Staying in no win situations
  • Too few of enjoyable and rejuvenating activities

Adrenal Fatigue from prolonged emotional stress and/or other stressful lifestyle habits, as listed above, is likely to produce the following symptoms:

  • Impaired cognitive performance
  • Low thyroid function
  • Blood sugar imbalances, such as hyperglycemia
  • Decreased bone density
  • Sleep disruption
  • Decreased muscle mass
  • Low blood pressure
  • Lowered immune function
  • Slow wound healing
  • Increased abdominal fat, which has a stronger correlation to heart attacks, strokes, higher levels of “bad” cholesterol (LDL), lower levels of “good” cholesterol (HDL). (4)
  • Brain fog, cloudy-headedness and mild depression
  • Fatigue – especially morning and mid-afternoon fatigue
  • Lowered immune function
  • Inflammation

This is Part 1 of a two-part post.  In Part 2, we will cover Natural Remedies for Adrenal Fatigue.

1.  Definition of adrenal fatigue
2.  Ragland’s Blood Pressure Test  for Adrenal Fatigue (self test)
3.  Contributing lifestyle factors
4. Adrenal fatigue symtoms  at Adrenal Fatigue Quiz and Cortisol and Adrenal Function

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Olive Leaf Extract: The New Multi-Faceted Supplement

May 26th, 2012

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

After seeing a comment on a webpage about olive leaf extract solving digestion issues, it spurred my interest to do some research on it.  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 »

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Adrenal Fatigue: Natural Remedies

September 28th, 2010

If you have consistent low energy, especially upon standing, and have been unable 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 »

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