Curcumin...

Curcumin and DHA Display Powerful Neuroprotective Properties Posted on July 4, 2012 by Sean Wells The omega-3 fatty acid docosahexaenoic acid (or DHA) has previously been shown to repair damage to cell membranes. Curcumin is a strong antioxidant that previous studies have linked to tissue repair. Both are known to reduce inflammation, but recently UCLA researchers discovered in an animal trial that they make for a powerful combination, displaying the capability for offsetting neurodegeneration and preserving walking ability in animals with spinal-cord injury. The UCLA team studied two groups of rats with a condition that mimicked cervical myelopathy—a progressive degenerative disorder that can appear in people with spine-weakening conditions such as osteoporosis or rheumatoid arthritis. It can eventually lead to difficulty walking, neck and arm pain, numbness in the hands and weakness of the limbs, and is considered the most common cause of spine-related walking problems in people over the age of 55. The first group of animals was fed a diet replicating the typical Western diet: high in saturated fats and sugar. The second group consumed a standard diet supplemented with DHA and curcumin. The researchers first recorded a baseline of the rats walking pace and gait, conducting reevaluations on a weekly basis thereafter. Approximately three weeks into the study, the rats eating the Western diet began to display measurable walking problems that worsened as the study progressed. In contrast, the rats fed the DHA/curcumin-enriched diet walked significantly better than the first group, and continued to perform better for approximately double the timeframe during the study. This establishes that the dietary supplementation was highly effective in offsetting the effects of the spinal injury, and appeared to aid in the healing of nerve cells. “DHA and curcumin appear to invoke several molecular mechanisms that preserved neurological function in the rats,” said coauthor Fernando Gomez-Pinilla, professor of neurosurgery at UCLA. “This is an exciting first step toward understanding the role that diet plays in protecting the body from degenerative disease.” This entry was posted in Anti-Aging, Research & Studies and tagged anti-aging, anti-aging supplements, curcumin, inflammation, omega 3 fatty acids, research. Bookmark the permalink.

Abundance Theory at Books, TC.

Sep 11 – Abundance Theory: On Thursday, September 11 at 6:30 PM, Abundance Theory at Books, ETC. Participants study how to practice positive thinking. They learn how to develop life habits that encourage success. These habits include setting goals and learning to manifest. Come and see the possibilities. This event is free and open to the public at Books, ETC., 78 W Main St., Macedon. For questions, please phone John at 585-474-4116 or email books_etc@yahoo.com.

Why You Need More Sleep

Why You Need More Sleep By the National Institutes of Health Published April 02, 2012 Anyone who has ever felt tired in the morning or dozed off in a meeting knows that sleep is important. In fact, getting enough is vital to your well-being. Here’s why you need more shut-eye, along with tips to help you get it... Until the 1950s, most people thought of sleep as a passive, dormant part of our daily lives. We now know that our brains are very active while we sleep. In fact, getting enough shut-eye affects our daily functioning and our physical and mental health in ways we’re just beginning to understand. The amount of sleep each person needs depends on many factors, including age. Infants generally require about 16 hours a day, while teenagers need about 9 hours. For most adults, 7-8 hours a night appears to be the best amount of sleep, although some may need as few as 5 or as many as 10. Women in the first three months of pregnancy often need several more hours of sleep than usual. The amount of sleep a person needs also increases if she’s been deprived of sleep in previous days. Getting too little sleep creates a “sleep debt,” which is much like being overdrawn at a bank. Eventually, your body will demand that the debt be repaid.People tend to sleep more lightly and for shorter time spans as they get older, although they generally need about the same amount of sleep as they needed in early adulthood. About half of all people over 65 have frequent sleeping problems, such as insomnia, and deep sleep stages in many elderly people often become very short or stop completely. This change may be a normal part of aging, or it may result from medical problems that are common in elderly people and from the medications and other treatments for those problems. The Importance of Sleeping Enough We don’t seem to adapt to getting less sleep than we need. While we may get used to a sleep-depriving schedule, our judgment, reaction time and other functions are still impaired. Yet the widespread practice of “burning the candle at both ends” has created so much sleep deprivation that what is really abnormal sleepiness is now almost the norm. Experts say that if you feel drowsy during the day, even during boring activities, you haven’t had enough sleep. If you routinely fall asleep within five minutes of lying down, you probably have severe sleep deprivation, possibly even a sleep disorder. Microsleeps, or very brief episodes of sleep in an otherwise awake person, are another mark of sleep deprivation. In many cases, people are not aware that they are experiencing microsleeps. Many studies make it clear that sleep deprivation is dangerous. Sleep-deprived people who use a driving simulator or perform hand-eye coordination tests perform as badly as, or worse than, those who are intoxicated. Driver fatigue is responsible for an estimated 100,000 motor vehicle accidents and 1,500 deaths each year, according to the National Highway Traffic Safety Administration. Since drowsiness is the brain's last step before falling asleep, driving while drowsy can – and often does – lead to disaster. Sleep deprivation also magnifies alcohol’s effects on the body, so a fatigued person who drinks will become much more impaired than someone who is well-rested. Caffeine and other stimulants can’t overcome the effects of severe sleep deprivation. The National Sleep Foundation says that if you have trouble keeping your eyes focused, if you can’t stop yawning, or if you can't remember driving the last few miles, you’re probably too drowsy to drive safely. What Does Sleep Do For Us? Although scientists are still trying to learn exactly why people need sleep, animal studies show that sleep is necessary for survival. For example, while rats normally live for two to three years, those deprived of rapid eye movement (REM) sleep survive only about five weeks on average, and rats deprived of all sleep stages live only about three weeks. Sleep-deprived rats also develop abnormally low body temperatures and sores on their tail and paws, possibly because their immune systems become impaired. Sleep appears necessary for our nervous systems to work properly. Too little leaves us drowsy and unable to concentrate the next day. It also leads to impaired memory and physical performance and reduced ability to carry out math calculations. If sleep deprivation continues, hallucinations and mood swings may develop. Some experts believe sleep gives neurons used while we’re awake a chance to shut down and repair themselves. Without it, these brain cells may become so depleted in energy or so polluted with byproducts that they begin to malfunction. Deep sleep coincides with the release of growth hormones in children and young adults. Many of the body’s cells also show increased production and reduced breakdown of proteins during deep sleep. Since proteins are the building blocks needed for cell growth and for repair of damage from factors like stress and ultraviolet rays, deep sleep may truly be “beauty sleep.” Activity in parts of the brain that control emotions, decision-making processes and social interactions is drastically reduced during deep sleep, suggesting that this type of sleep may help people maintain optimal emotional and social functioning. Sleep and Disease Sleep and sleep-related problems play a role in a large number of human disorders and affect almost every field of medicine. For example, problems like stroke and asthma attacks tend to occur more frequently during the night and early morning, perhaps due to changes in hormones, heart rate and other characteristics associated with sleep. Sleep also affects some kinds of epilepsy in complex ways. REM (which often accompanies dreaming) seems to help prevent seizures that begin in one part of the brain from spreading to other brain regions, while deep sleep may promote the spread of these seizures. Sleep deprivation also triggers seizures in people with some types of epilepsy. Neurons that control sleep interact closely with the immune system. As anyone who has had the flu knows, infectious diseases tend to make us feel sleepy. This probably happens because cytokines, chemicals our immune systems produce while fighting an infection, are powerful sleep-inducing chemicals. Sleep may help the body conserve energy and other resources that the immune system needs to mount an attack. Sleeping problems occur in almost all people with mental disorders, including those with depression and schizophrenia. People with depression, for example, often awaken in the early hours of the morning and find themselves unable to get back to sleep. The amount of sleep a person gets also strongly influences the symptoms of mental disorders. Sleep deprivation is an effective therapy for people with certain types of depression, while it can actually cause depression in other people.Extreme sleep deprivation can lead to a seemingly psychotic state of paranoia and hallucinations in otherwise healthy people, and disrupted sleep can trigger episodes of mania (agitation and hyperactivity) in people with manic depression. Sleeping problems are common in many other disorders as well, including Alzheimer's disease, stroke, cancer and head injury. These issues may arise from changes in the brain regions and neurotransmitters that control sleep, or from the drugs used to control symptoms of other disorders. In patients who are hospitalized or who receive round-the-clock care, treatment schedules or hospital routines also may disrupt sleep. The old joke about a patient being awakened by a nurse so he could take a sleeping pill contains a grain of truth. Once sleeping problems develop, they can add to a person’s impairment and cause confusion, frustration or depression. Patients who are unable to sleep also notice pain more and may increase their requests for pain medication. Better management of sleeping problems in people with other disorders can improve their health and quality of life. Tips for a Good Night’s Sleep Set a schedule. Go to bed at a set time each night and get up at the same time each morning. Disrupting this schedule may lead to insomnia. “Sleeping in” on weekends also makes it harder to wake up early on Monday morning because it resets your sleep cycles for a later awakening. Exercise. Try to exercise 20-30 minutes a day. Daily exercise often helps people sleep, although a workout soon before bedtime may interfere with sleep. For maximum benefit, try to get your exercise about 5-6 hours before going to bed. Avoid caffeine, nicotine and alcohol. Caffeine acts as a stimulant and keeps people awake. (Sources include coffee, chocolate, soft drinks, non-herbal teas, diet drugs and some pain relievers.) Smokers tend to sleep very lightly and often wake up in the early morning due to nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and keeps them in the lighter stages of sleep. Relax before bed. A warm bath, reading or other relaxing routines can make it easier to fall sleep. You can train yourself to associate certain restful activities with sleep and make them part of your bedtime ritual. Sleep until sunlight. If possible, wake up with the sun, or use very bright lights in the morning. Sunlight helps the body’s internal biological clock reset itself each day. Sleep experts recommend exposure to an hour of morning sunlight for people having problems falling asleep. Don’t lie in bed awake. If you can’t get to sleep, don't just lie in bed. Do something else, like reading, watching television or listening to music, until you feel tired. The anxiety of being unable to fall asleep can actually contribute to insomnia. Control your room temperature. Maintain a comfortable temperature in the bedroom. Extreme temperatures may disrupt sleep or prevent you from falling asleep. See a doctor if your sleeping problem continues. If you have trouble falling asleep night after night, or if you always feel tired the next day, then you may have a sleep disorder and should see a physician. Your primary care physician may be able to help you; if not, you can probably find a sleep specialist at a major hospital near you. Most sleep disorders can be treated effectively, so you can finally get the full night’s sleep you need. Adapted from “Brain Basics: Understanding Sleep” by the National Institute of Neurological Disorders and Stroke, a division of the National Institutes of Health. Are You Smart About Sleep? Take this sleep quiz and find out if you’re smart about sleep, or if you need to be schooled by the Sandman.

Transform PTSD with the Power of Nature

Transform PTSD with the Power of Nature Posted by Michele Rosenthal Friday, October 7th, 2011 • PTSD Guest Post: Professional Perspective • PTSD, Professional Perspective Guest post by Tabitha Jayne (Next week’s guest on YOUR LIFE AFTER TRAUMA.) When working towards healing and overcoming PSTD, connecting with nature daily can have a powerful positive effect upon your recovery. It’s the one thing that truly allowed me to let go of the trauma of my brother dying in a car crash. By being in nature I was able to disconnect from what was going on, process my loss and let go of my pain. It had such a transformative effect upon my life that now, in my professional life, I combine the use of nature as a therapeutic tool within grief and loss. Being out in nature allows us to tap into the earth’s electro-magnetic frequency. What is amazing about this frequency is that it resonates at the same level our minds do when we mediate. We can achieve all the benefits of meditation, a healthier immune system, reduction in stress and pain and increase in peace simply by putting ourselves out in nature. Indeed a study by the University of Essex in 2007 highlighted that a daily walk in nature could be as effective for mild/moderate depression as anti-depressants! As soon as you step outside into nature you start experiencing these benefits. Yet to fully tap into the transformative power of nature you need to stop the mind thinking about the past or the future and engage the mind in the experience of the present whilst outside. Dr Micheal J. Cohen, the pioneer of applied ecopsychology (the use of nature to promote personal, social and environmental well-being) has developed a simple but powerful process to do exactly this. It’s one that I incorporate into all my work combining nature and grief and loss. Before going out into nature acknowledge whether it is attractive for you to do so. We all find difference aspects of nature attractive. Some of us may prefer the ocean, others a mountain. Some of us may like walking in the rain, others may hate it. Going where you are attracted to is the first key in tapping fully into Nature’s healing energy. Where is your favourite nature spot? When you think about this place, how does it make you feel? The next step is to actually go there. Sounds simple but how often do you think of doing something only to get distracted. Albert Einstein said that the sign of insanity was doing the same thing over and over again but expecting different results. If what you are doing in the moment isn’t fully supporting your recovery from PSTD then why not give nature a chance. Nothing ventured… When can you commit to going outside to your favourite nature spot? After arriving at your nature spot take a moment to acknowledge internally if you feel safe there. Pay attention to how you gain this sense of security. If you don’t feel safe, move on to another area until you do. What are your signs to know that you feel secure? Once you feel secure start interacting with the nature in the area. Use all of your senses to explore your surroundings. Whilst we are told we only have five senses, research has in fact show that we actually have 53 natural senses. Modern society teaches us to ignore these. Re-activating these senses allows us to fully tap into the power of nature. You can do this simply by becoming aware of them. The more senses you can consciously activate, the more powerful your experiences in nature will be. What senses do you notice when you are out in nature? Journaling about your experience afterwards then helps solidify it within your mind. By reflecting upon what happened, anything you may have learned from it and how this could help your PSTD you gain greater depth and insight. What can you learn from your previous times out in nature that you’ve really enjoyed? Sharing with experience with someone else who is also attracted to doing the exercise further helps solidify the benefits of nature within your psyche. It helps both your left and right hemispheres of the brain process the experience and reinforces any benefits from your time out in nature. Who could you share your experience with? If you get the urge to take action from the experience then do so. From giving yourself space to engage with nature you might just arrive at a powerful conclusion about steps you can take to help further your PSTD recovery. What actions are you inspired to take from your time out in nature? All of this may sound simple. Yet such a simple process can have powerful results. I know this through both my own experience and that of others. By trying this you have nothing to lose and everything to gain. I would love to hear about your experiences if you do try this. You can reach me at tabithajayne@tabithajayne.com and also access my free report on 5 simple strategies to thriving loss at www.tabithajayne.com. Tabitha Jayne is a leading expert in the field of grief and loss coaching, having first developed an interest in the topic following the sudden death of her younger brother, Peter in a car crash. A certified professional coach, she is currently working towards a PhD in Applied Ecopsychology and Coaching specialising in Grief and Loss. She’s the author of Thriving Loss: move beyond grief to a place of peace, passion and purpose.

Abundance Theory at Books, ETC.

June 12 – Abundance Theory: On Thursday, June 12 at 6:30 PM, Abundance Theory at Books, ETC. Participants study how to practice positive thinking. They learn how to develop life habits that encourage success. These habits include setting goals and learning to manifest. Come and see the possibilities. This event is free and open to the public at Books, ETC., 78 W Main St., Macedon. For questions, please phone John at 585-474-4116 or email books_etc@yahoo.com.

4 Surprising Foods You Should Avoid with Type 2 Diabetes

4 Surprising Foods You Should Avoid with Type 2 Diabetes Why You Should Avoid These Everyday Foods By Barbie Cervoni, RD, CDE Updated April 27, 2014 Written or reviewed by a board-certified physician. See About.com's Medical Review Board. One of my least favorite things is telling my patients what not to eat. I like to focus on the positives and educate my patients about the plethora of good foods that you can eat. But, from time to time, I find that some people are grateful when they are told that certain foods are "off limits." The types of foods that I may deem "off limits" might surprise you because what folks think is healthy may not always be the best choice. Some of these foods are obvious, because they contain added sugars - for instance, candies, cookies, soda, etc. Other foods of which you should be wary are foods rich in carbohydrate and/or sugar with limited fiber, and that are lacking in lacking in nutrition (vitamins and minerals). Here are some examples: Whole Wheat Bagels: Although this type of bagel is whole wheat, that doesn't mean it has less carbohydrates than it's white counterpart. One bagel is equivalent to eating about 4-6 slices of bread. Bagels are lacking in filling fiber and protein - you are likely to be hungry a few hours later which can negatively impact your blood sugars and weight. To make this a healthier choice, decide to eat 1/2 (scooped out) and top it will a few scrambled egg whites and a vegetable of your choice. My favorite combination is 3 egg whites with 1/3 avocado, and 1/2 cup spinach - this adds protein, fiber and healthy fat. Some studies suggest a larger, higher protein, higher fat breakfast may help to reduce HgbA1c. Whole Wheat Pretzels: Whole wheat pretzels may seem like a good choice because they are whole wheat, but pretzels are rich in sodium and lack nutritional value. One serving of honey wheat pretzels will cost you ~110 calories, 1 g fat, 200mg sodium, 24 g carbohydrate, 1 g fiber and 3 g protein. Pretzels also have a high glycemic index which can affect blood sugar control. The American Diabetes Association suggests that substituting low glycemic index food for high glycemic index food may improve blood sugar control. When choosing a snack it's best to choose foods that are rich in fiber and protein. For example: an apple with peanut butter or carrots with hummus. For more tips on snacking:http://diabetes.about.com/od/nutrition/fl/All-About-Snacking-with-Type-2-Diabetes.htm Dried fruit (even unsweetened): Dried fruit, especially dried fruit that is covered with yogurt, chocolate, or otherwise sweetened is loaded with sugar for a very small portion. Because dried fruit is condensed, the serving is very small. When possible, it's best to eat whole fruit and limit your portions to about 2-3 max per day. One serving of raisins is only two tablespoons. Alternatively, you can eat 1 1/4 cup whole strawberries for the same amount of calories and quadruple the amount of fiber. Learn how to incorporate fruit into your meal plan:http://diabetes.about.com/od/nutrition/fl/If-I-Have-Type-2-Diabetes-Can-I-Eat-Fruit.htm Margarine: Not all margarine is created equal. The intent of margarine is to reduce saturated fat and calories. However, some margarine spreads are made with partially hydrogenated oil (trans fat). Avoid trans fat because it acts similarly to saturated fat. When choosing a margarine, be sure to read the label. If the label lists "hydrogenated or partially hydrogenated oil" you should avoid it. Aim to spread whole grain bread with heart healthy fat alternatives like hummus, avocado and nut butter. Sources: Rabinovitz, H. R., Boaz, M., Ganz, T., Jakubowicz, D., Matas, Z., Madar, Z. and Wainstein, J. (2013), Big breakfast rich in protein and fat improves glycemic control in type 2 diabetics. Obesity. doi: 10.1002/oby.20654

Vitamin D--New Study

Study: Vitamin D linked to stronger muscles in children Posted on February 1, 2014 by admin Earlier this month, we featured an article from Dr. Mark Lange about the importance of probiotics and prebiotics in children. Days later, another important children’s health study was released; this one a link between vitamin D and muscle mass in children. According to researchers in the United Kingdom, the presence of higher amounts of vitamin D in children – starting with pregnancy and running through age 4 – greatly influences muscle development, “primarily on muscle strength,” according to published reports. vitamin d children muscle strengthWhile this latest study tracked children whose mothers had increased levels of vitamin D, “previous research has linked low vitamin D levels to decreased muscle strength in children and adults,” the reports state. According to the study’s authors: It is likely that the greater muscle strength observed at 4 years of age in children born to mothers with higher vitamin D levels will track into adulthood, and so potentially help to reduce the burden of illness associated with loss of muscle mass in old age. The increasing recognition of vitamin D insufficiency among women of childbearing age, combined with the increase in exclusive and partial breastfeeding, may prevent infants from receiving an adequate amount of vitamin D from their diets. Because of these reasons, the American Academy of Pediatrics recommends 400 IU daily of vitamin D with supplementation to begin in the first few days after birth and continue through childhood and adolescence. This entry was posted in Children's Health, Research & Studies, Women's Health and tagged children, muscle development, muscle strength, pregnancy, vitamin d. Bookmark the permalink. ← Mass-Marketed Energy Drinks Full Of … Calories and Sugars Dr. Deedra Mason: Inaccuracies in recent Vitamin D Study