for fast acting relief, try slowing down

A recent study found that people who take regular naps lower their risk of dying from heart disease by 37%. We tend to forget that resting helps recharge our nervous system and allows the immune system to scavenge all of the excess stress hormones out of our body. Getting rid of cortisol, a stress hormone, helps prevent weight gain around the belly area. I have already reported how adequate sleep helps with weight loss, and now we know that naps help with heart health. The message is clear: get the rest you need to function at (and look) your best.

omega 3's and eye disease

A new study shows that intake of fatty acids found in fish oil may prevent age-related macular degeneration, a deterioration of the eye's retina that can lead to blindness. People who ate fish at least once a week were 40% less likely to develop early age-related macular degeneration than those who ate fish less than once a month. Those who ate fish three times a week had a substantially lower risk of advanced macular degeneration. Researchers also noted that eating fish may halso help lower the risks of high blood pressure, diabetes & obesity. Arch Intern Med. 2006 Jul 10:166(13):1380-8.

qigong, tai chi & metabolic syndrome

Metabolic syndrome is a combination of health risks that increase your likelihood of heart disease, stroke, and diabetes. The University of Queensland in Australia has released results of a three month pilot study which indicate that qigong (pronounced "chee gong") and tai chi exercises can significantly improve several markers of metabolic syndrome, including blood pressure, body weight, waist circumference, and HbA1c (the average amount of sugar in your blood). Tai chi and qigong exercises involve slow movements that build flexibility, deep breathing, and gentle strength training. It is now easier than ever to find a tai chi or qigong class-- try it, you'll like it!

say yes to cinnamon!

Cinnamon is known to help support healthy blood sugar levels, even in people who already have type II diabetes. In fact, supplement companies have now been adding it to vitamins that help balance blood sugar. A new study shows that cinnamon helps lower blood pressure in people who have hypertension (high blood pressure). That's one more reason why cinnamon, a cheap and tasty spice, should be added to your daily routine.

A nice way to incorporate cinnamon into your day would be to add a few teaspoons of cinnamon to a bowl of oats each morning. Oats help lower cholesterol, calm the nervous system, and have a good amount of fiber to keep your bowels healthy and moving. Throw in some nuts and goji berries (or fresh berries in Summer), and you have an amazingly potent energy-boosting breakfast.

sleep deprivation & blood pressure

I am a big fan of sleep; it gives the body a chance to rest and recharge for the following day's work. I have already written about how sleep deprivation can lead to weight gain and prevent weight loss. A new study shows that inadequate sleep is a significant risk factor for high blood pressure (hypertension) as well. Hypertension. 2006 May;47(5): 833-9. People between the ages of 32 and 59 who had five or fewer hours of sleep a night had a significantly increased risk for developing high blood pressure. This risk remained elevated even after controlling for variables like depression, alcohol consumption, obesity and diabetes. So do your body & mind a favor and try to get between 7 and 8 hours of sleep every night!

sesame for post-menopausal women

Post-menopausal women who ate as few as 1.7 ounces of ground sesame seeds a day for 5 weeks showed marked improvement in total cholesterol, LDL (the bad cholesterol), and an increase in an estrogen metabolite associated with cancer protection. J Nutr. 2006 May; 136(5):1270-5.

Based on this study, I am assuming that sesame butter would provide the same benefits. If so, you may want to experiment by adding a tablespoon of sesame butter to your oats in the morning, or you can buy an inexpensive coffee grinder and dedicate it to grinding sesame (and/or flax) to add into salad dressings, shakes, or oatmeal.

magnesium & children's asthma

Asthmatic children who supplement with magnesium have less severe symptoms and require less medication, according to a new study. Eur J Clin Nutr. 2006 June 21;[Epub ahead of print].

Magnesium promotes dilation of the airways (bronchioles) and helps relax blood vessels. Children with moderate, persistent asthma supplemented with 300mgs of magnesium a day for 2 months, while continuing to use prescription meds as needed. After 2 months, the children had an average of 28% fewer days of severe asthma and reduced their use of a prescription med by 40%, and demonstrated improved airway responsiveness (an indicator of respiratory function).

Magnesium is a simple mineral and can be found in all health food stores. It has also been shown to improve anxiety and stress and relaxes muscle cramps.

skin health

Lutein & zeanthin, two compounds found in leafy green vegetables, increase hydration, elasticity and surface lipids of the skin while protecting against lipid oxidation, according to a new study presented at the Beyond Beauty Paris conference in September 2006.

The study shows that regular ingestion of lutein may help the skin's antioxidant defense system, which helps protect against damage caused by the sun and artificial light. Lutein & zeanthin have already been shown to help support eye health.

Now how about a side of leafy greens with dinner tonight?

ways to improve fertility

There are a few simple things you can do to up your chances of becoming pregnant. First, eat a diet rich in whole foods. I recommend focusing on "foods of color," whole grains, and small quantities of free-range/organic meats. Try to eat organic foods whenever possible to avoid unwanted chemical & hormone intake. Second, take a high-quality multivitamin and mineral combo every day. The vitamin should be high in folic acid, and I highly recommend taking fish oils before and during pregnancy. Third, exercise regularly. Brisk walking or yoga are excellent ways to keep fit before & during pregnancy.

foods to lift moods

There are a number of foods that are really good bad mood busters. They include: (1) leafy greens: spinach, chard, and collards are rich in folate, a B vitamin linked to mood disorders in people with deficiencies. B vitamin deficiency can make you feel irritable, and you need B vitamins to produce mood regulating neurotransmitters like seratonin, the body's feel-good chemical. (2) Nuts: walnuts and flax contain omega 3 fatty acids, and pumpkin and sunflower seeds have magnesium. Omega 3's have been shown to help depression, and magnesium helps relax the body an dsoothe the mind. Magnesium deficiency manifests as fatigue, irritability & mood swings. (3) Fish: Tuna has niacin, which is an anti-anxiety B vitamin. Salmon and sardines are high in Omega 3's, but you will get much more of these anti-depression fatty acids by taking fish oils. (4) Beans: stabilize glucose levels to help prevent mood swings, and are high in magnesium and the B vitamins listed above, which relax the body and mind.

eating fish is safe enough!

Some people have expressed concern with eating fish for their Omega 3 fatty acids, given the levels of dioxins, PCBs & mercury in the oceans & rivers. Well, I am happy to report that a new study by the Harvard School of Public Health found that one to two weekly servings of fish reduced the risk of coronary heart disease death by 36% and all-cause mortality by 1%. The authors concluded that any risks associated with regular fish consumption are far oughtweighed by the benefits. JAMA 2006 Oct 18;296(15):1885-99.

take it easy

Did you know that people who work 51 hours or more a week are 30% more likely to have high blood pressure than those who work less than 40? (This was reported by University of California, Irvine). Plus, those with chronic job stress are up to 5x more likely to get metabolic syndrome, a group of risk factors that can lead to heart disease and diabetes. The message here: INCLUDE MORE REST & RELAXATION INTO YOUR SCHEDULE and ENJOY LIFE MORE! Happy holidays to all.

soda & bone density

I have already written about the connection of soda and heartburn. Now the Framingham Osteoporosis Study has concluded that women who consumed just one soda a day had 4-5% lower hip bone density than women who drank soda less than once a month.

The soda they are talking about is cola, both diet and regular. Other types of soft drinks did not have the same bone density-lowering effect as cola.

The message: reach for water (which everyone could use just a little bit more of) or try hot and/or iced tea instead of a nutrition-free, benefit-free drink like cola.

mediterranean diet wins!

The Annals of Internal Medicine reports that a Mediterranean-style diet rich in healthy fats like olive oil and nuts may be better than a strict low-fat diet. People on the Mediterranean diet exhibited increases in good cholesterol (HDL), as well as improvements in blood pressure & blood sugar. The low-fat group demonstrated decreased levels of the good cholesterol (HDL), and no change in blood pressure & blood sugar levels. What a relief to know that we don't have to cut out tasty, healthy fats in order to lose weight and improve health.