Feeling the Winter Blues?
If you’re feeling blue during the winter months, you’re not alone. A cold, dark winter triggers feelings of sadness, loneliness, hopelessness, and fatigue in millions of Americans. These feelings are often accompanied by atypical cravings for sweets and carbohydrates and then, ultimately, weight gain. It appears the levels of melatonin and serotonin in your brain change as a result of exposure to light and darkness. Most people feel better when spring arrives.
If a move to the sunshine state of Florida, where I live, is out of the question, there are still several things you can do to combat the wintertime blahs.
Add more Vitamin D to your diet. If you take only one supplement, make sure it’s Vitamin D The “sunshine” vitamin boosts your immune system and enhances calcium absorption, strengthening your bones. It also works on your brain to balance your mood. Since most of us use sunscreen, which blocks Vitamin D, we are woefully short on this key vitamin.
Try 5-HTP. Related to L-tryptophan, 5-hydroxytryptophan, or 5-HTP, is a natural extract that your body’s normal processes can convert to serotonin. Serotonin is an important brain chemical that affects your mood, attitude, behavior, sleep and appetite. 5-HTP can foster feelings of well being and promote a brighter outlook on life.
Boost your B-12. Vitamin B-12 is one of eight B vitamins important for brain function and energy. Liver, beef, shellfish, dairy, and even some breakfast cereals contain B-12. Those suffering from a blue mood are often deficient in Vitamin B-12. There’s a new absorbable Vitamin B-12 that I like from Botanic Choice called AbsorB-12. It dissolves directly under your tongue so it can get to work fast, and it tastes good too.
Spend time outdoors. Get as much daylight as possible. If you can’t, try light therapy during dark mornings or evenings. Aim for two hours of 2,500 lux (light units) per day. As a point of comparison if you were standing on a mountaintop at midday on the equator, you would experience 100,000 lux; a well-lit room is around 500 lux. You can get exposure to 2,500 lux with a full-spectrum fluorescent light, widely available online.
Try St. John’s Wort. Be sure to take at least 900 mg per day of an extract standardized for .3% hypericin, the nutrient that gives St. John’s Wort its mood-lifting power.
Work out. An hour of aerobic exercise three times a week, preferably in bright light, can boost your mood. Working out also makes you more social and eases wintertime weight gain.
Often a combination of the above with certain lifestyle changes can go a long way in combating the wintertime doldrums.
Wishing you a happy winter,
Dr. Karen Yale B.A., D.C., C.C.N., D.A.C.B.N.
Wednesday, December 31, 2008
HealthNotes: Fatty Fish Joins the Fight Against Prostate Cancer
Healthnotes Newswire (December 24, 2008)—Eating a diet rich in fatty fish has well-known health benefits for both men and women. Now new research suggests that, in addition to helping protect against life-threatening conditions like heart disease, it may help people already diagnosed with a serious disease: prostate cancer. A study showed that men with prostate cancer who eat fatty fish or seafood several times a week may live longer with the diease.
Diet may play an important role in the prevention and treatment of cancer according to recent research. Prostate cancer is the most common type of cancer in men in the United States, so it is important to understand this connection. In a recent study, researchers examined the association between the amount of fish men eat and their risk of dying from prostate cancer.
The case for more seafood
Study participants were 20,167 cancer-free men from the Physician’s Health Study. At the beginning of the study, the men filled out a food questionnaire that included questions about the amount of fish they ate. Specifically they were asked about how much they ate of the following: canned tuna; dark fish such as mackerel, salmon, sardines, bluefish, and swordfish; other fish; and shrimp, lobster, and scallops. The men were followed for an average of 19 years, during which 2,161 men developed prostate cancer.
Results of the study showed that, while eating fish did not prevent prostate cancer, men who ate fish at least five times per week had a 48% lower risk of prostate cancer death compared with men who ate fish less than once a week. The authors concluded that eating fish may improve cancer survival time. They also note that men who ate more fish were also more likely to eat more tomato products, take a multivitamin and vitamin E, and engage in vigorous physical activity compared with men who ate less fish. It is possible that some of the observed improvement in survival could be due to these other factors. “Several aspects of diet may be important in preventing or slowing the progression of prostate cancer,” said Jorge E. Chavarro, MD, lead author of the study from the Harvard School of Public Health, Boston, Massachusetts. He recommends further research.
Tips for reducing cancer risk
Cancer is caused by a number of factors including genetics, the environment, and lifestyle behaviors. Here are some things a person can do to lower their risk of developing cancer:
• Maintain a healthy weight: Being overweight can increase the risk for certain types of cancer and can increase the risk of recurrence in a person who already has cancer. If you are overweight you should lose weight with the guidance of a physician. A person undergoing cancer treatment, however, should talk with their physician before losing weight.
• Exercise regularly: If you are healthy, experts recommend that you exercise most days of the week for at least 30 minutes at a moderate to vigorous level in order to optimize health and help prevent cancer. Cancer survivors are also encouraged to exercise through most phases of treatment and survival. Cancer survivors should talk with their physician about the appropriate amount and duration of weekly exercise.
• Eat a balanced diet: Eat an abundance of fruits, vegetables, and whole grains, and include fish and poultry in the diet several times a week.
• Drink alcohol in moderation or not at all: Drinking alcohol may increase your risk of cancer and risk of recurrence of cancer. Talk with your doctor about the amount of alcohol that is safe to drink based on your specific health conditions.
• Don’t smoke: Smoking increases your risk of developing lung, throat, and mouth cancer. Smoking also increases the risk of cancer in the people around you through the well-known dangers of secondhand smoke.
(Am J Clin Nutr 2008;88:1297-303)
Jane Hart, MD, board-certified in internal medicine, serves in a variety of professional roles including consultant, journalist, and educator. Dr. Hart, a Clinical Instructor at Case Medical School in Cleveland, Ohio, writes extensively about health and wellness and a variety of other topics for nationally recognized organizations, Web sites, and print publications. Sought out for her expertise in the areas of integrative and preventive medicine, she is frequently quoted by national and local media. Dr. Hart is a professional lecturer for healthcare professionals, consumers, and youth and is a regular corporate speaker.
Copyright © 2008 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Diet may play an important role in the prevention and treatment of cancer according to recent research. Prostate cancer is the most common type of cancer in men in the United States, so it is important to understand this connection. In a recent study, researchers examined the association between the amount of fish men eat and their risk of dying from prostate cancer.
The case for more seafood
Study participants were 20,167 cancer-free men from the Physician’s Health Study. At the beginning of the study, the men filled out a food questionnaire that included questions about the amount of fish they ate. Specifically they were asked about how much they ate of the following: canned tuna; dark fish such as mackerel, salmon, sardines, bluefish, and swordfish; other fish; and shrimp, lobster, and scallops. The men were followed for an average of 19 years, during which 2,161 men developed prostate cancer.
Results of the study showed that, while eating fish did not prevent prostate cancer, men who ate fish at least five times per week had a 48% lower risk of prostate cancer death compared with men who ate fish less than once a week. The authors concluded that eating fish may improve cancer survival time. They also note that men who ate more fish were also more likely to eat more tomato products, take a multivitamin and vitamin E, and engage in vigorous physical activity compared with men who ate less fish. It is possible that some of the observed improvement in survival could be due to these other factors. “Several aspects of diet may be important in preventing or slowing the progression of prostate cancer,” said Jorge E. Chavarro, MD, lead author of the study from the Harvard School of Public Health, Boston, Massachusetts. He recommends further research.
Tips for reducing cancer risk
Cancer is caused by a number of factors including genetics, the environment, and lifestyle behaviors. Here are some things a person can do to lower their risk of developing cancer:
• Maintain a healthy weight: Being overweight can increase the risk for certain types of cancer and can increase the risk of recurrence in a person who already has cancer. If you are overweight you should lose weight with the guidance of a physician. A person undergoing cancer treatment, however, should talk with their physician before losing weight.
• Exercise regularly: If you are healthy, experts recommend that you exercise most days of the week for at least 30 minutes at a moderate to vigorous level in order to optimize health and help prevent cancer. Cancer survivors are also encouraged to exercise through most phases of treatment and survival. Cancer survivors should talk with their physician about the appropriate amount and duration of weekly exercise.
• Eat a balanced diet: Eat an abundance of fruits, vegetables, and whole grains, and include fish and poultry in the diet several times a week.
• Drink alcohol in moderation or not at all: Drinking alcohol may increase your risk of cancer and risk of recurrence of cancer. Talk with your doctor about the amount of alcohol that is safe to drink based on your specific health conditions.
• Don’t smoke: Smoking increases your risk of developing lung, throat, and mouth cancer. Smoking also increases the risk of cancer in the people around you through the well-known dangers of secondhand smoke.
(Am J Clin Nutr 2008;88:1297-303)
Jane Hart, MD, board-certified in internal medicine, serves in a variety of professional roles including consultant, journalist, and educator. Dr. Hart, a Clinical Instructor at Case Medical School in Cleveland, Ohio, writes extensively about health and wellness and a variety of other topics for nationally recognized organizations, Web sites, and print publications. Sought out for her expertise in the areas of integrative and preventive medicine, she is frequently quoted by national and local media. Dr. Hart is a professional lecturer for healthcare professionals, consumers, and youth and is a regular corporate speaker.
Copyright © 2008 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Monday, December 29, 2008
HealthNotes: Zinc—An Infection-Fighting Mineral
Healthnotes Newswire (December 18, 2008)—While zinc deficiency is more common in developing countries, a recent study published in the Journal of Nutrition has confirmed its importance in immune support. Children in Nepal given zinc supplements were protected from a serious bacterium that can cause respiratory infections, including pneumonia.
The connection between zinc & infection
Streptococcus pneumoniae-related pneumonia is one of the most serious health threats to children around the world. As part of a larger study, researchers looked at the effects of micronutrient supplements on the health of children in Nepal, an area known for its high prevalence of nutrient deficiencies.
Children between one and three years old were randomly assigned to receive 10 mg of zinc per day or placebo. From these two groups, 550 children who developed pneumonia during the study period were compared with 550 children who did not. Swabs of nasal secretions from the children were tested for the presence of S. pneumoniae. As predicted, carriers of the bacterium were nearly three times more likely to get pneumonia than noncarriers, and among children who had early signs of infection at the time of the nasal swab, carriers were 78 times more likely to develop pneumonia. However, among children in the zinc group, carriers had no greater risk of pneumonia than noncarriers.
“We found evidence that zinc supplementation may significantly weaken the association between S. pneumoniae carriage and acute lower respiratory infection in young children living in areas of endemic zinc deficiency,” the study’s authors said.
The results suggest that carrying S. pneumoniae does not invariably lead to infection, but that a weakness in the immune system may also be necessary. Zinc appears to be one key to immunity in S. pneumoniae-carrying children.
How to eat your zinc
Based on blood zinc levels, 42% of the children in this study who did not get zinc supplements were deficient. While only 3% of US children have low blood zinc levels, this study highlights the clear connection between adequate nutrition and health.
People who eat a grain-based vegetarian diet are especially susceptible to deficiency. Red meat is a major source of bioavailable zinc, but cereal grains contain compounds that interfere with zinc absorption. Deficiencies in children in the developed world, however, are more likely to be due to excessive consumption of highly refined “junk” foods rather than overconsumption of whole grains.
To add more zinc to your diet, look to the following sources:
• In addition to red meat, poultry, fish, and dairy foods are good sources of zinc.
• Plant foods rich in zinc include chickpeas, other beans and lentils, pumpkin seeds, and sesame tahini.
• Because leavening and cooking improve the bioavailability of zinc in whole grains, whole grain bread is also a good source.
(J Nutr 2008;138:2462–7)
Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, VT, and does extensive work with traditional herbal medicine in Guatemala and Honduras. Dr. Williams is a regular contributor to Healthnotes Newswire.
Copyright © 2008 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
The connection between zinc & infection
Streptococcus pneumoniae-related pneumonia is one of the most serious health threats to children around the world. As part of a larger study, researchers looked at the effects of micronutrient supplements on the health of children in Nepal, an area known for its high prevalence of nutrient deficiencies.
Children between one and three years old were randomly assigned to receive 10 mg of zinc per day or placebo. From these two groups, 550 children who developed pneumonia during the study period were compared with 550 children who did not. Swabs of nasal secretions from the children were tested for the presence of S. pneumoniae. As predicted, carriers of the bacterium were nearly three times more likely to get pneumonia than noncarriers, and among children who had early signs of infection at the time of the nasal swab, carriers were 78 times more likely to develop pneumonia. However, among children in the zinc group, carriers had no greater risk of pneumonia than noncarriers.
“We found evidence that zinc supplementation may significantly weaken the association between S. pneumoniae carriage and acute lower respiratory infection in young children living in areas of endemic zinc deficiency,” the study’s authors said.
The results suggest that carrying S. pneumoniae does not invariably lead to infection, but that a weakness in the immune system may also be necessary. Zinc appears to be one key to immunity in S. pneumoniae-carrying children.
How to eat your zinc
Based on blood zinc levels, 42% of the children in this study who did not get zinc supplements were deficient. While only 3% of US children have low blood zinc levels, this study highlights the clear connection between adequate nutrition and health.
People who eat a grain-based vegetarian diet are especially susceptible to deficiency. Red meat is a major source of bioavailable zinc, but cereal grains contain compounds that interfere with zinc absorption. Deficiencies in children in the developed world, however, are more likely to be due to excessive consumption of highly refined “junk” foods rather than overconsumption of whole grains.
To add more zinc to your diet, look to the following sources:
• In addition to red meat, poultry, fish, and dairy foods are good sources of zinc.
• Plant foods rich in zinc include chickpeas, other beans and lentils, pumpkin seeds, and sesame tahini.
• Because leavening and cooking improve the bioavailability of zinc in whole grains, whole grain bread is also a good source.
(J Nutr 2008;138:2462–7)
Maureen Williams, ND, received her bachelor’s degree from the University of Pennsylvania and her Doctorate of Naturopathic Medicine from Bastyr University in Seattle, WA. She has a private practice in Quechee, VT, and does extensive work with traditional herbal medicine in Guatemala and Honduras. Dr. Williams is a regular contributor to Healthnotes Newswire.
Copyright © 2008 Aisle7. All rights reserved. Republication or redistribution of the Aisle7 content is expressly prohibited without the prior written consent of Aisle7. Healthnotes Newswire is for educational or informational purposes only, and is not intended to diagnose or provide treatment for any condition. If you have any concerns about your own health, you should always consult with a healthcare professional. Aisle7 shall not be liable for any errors or delays in the content, or for any actions taken in reliance thereon. Aisle7 and the Aisle7 logo are registered trademarks of Aisle7.
Tuesday, December 16, 2008
What You Must Know about Our Health Care System
Dear Health-Conscious Friend,
With the election over, can universal health care be far behind? Only time will tell.
Meanwhile health care is so expensive that each year thousands of Americans flock to hospitals in Central America, India and South East Asia where they can have their surgery performed for a fraction of the cost. On top of that, millions of prescriptions in this country go unfilled because people can’t afford to take them.
Even if you have the financial means, our expensive “health care system” still does not buy you the quality care you deserve. In fact, the federal government reports that 100,000 people die each year from infections they picked up while in the hospital! And, these strains are mutating and becoming more and more resistant to current treatments.
So what can you do? The only way to stay out of this health care nightmare is to take control of your health now – before you develop any serious health concerns. Based on my years of experience, here is my list of top nutritional supplements to keep you healthy.
Vitamin D. There’s been a lot of talk about Vitamin D in the news lately. It's the hottest “new” nutrient right now and it's estimated that over 50 percent of us are lacking it. While your body makes Vitamin D through exposure to the sun, because so many of us use sunscreen (and rightly so), our bodies have become deficient in this vital, life-supporting nutrient that’s good for bones, immune system and general health. It's so important, that some experts believe that if you take only one supplement, Vitamin D should be it!
Daily Multivitamin: Find one that includes 100% of the Daily Values of a wide range of vitamins, minerals and other nutrients. There are formulas that target your specific situation: active lifestyle, senior, male or female concerns.
Coenzyme Q-10: CoQ-10 is an essential anti-aging nutrient for the functioning of every cell in your body, especially for the high energy needs of your heart. Unfortunately, your ability to produce CoQ-10 declines with age, so you must rely more on supplements to supply sufficient amounts.
Vegetable & Fruit: When your mother told you to eat your fruits and vegetable, she knew what she was talking about. Not only are fruits and vegetables chock-full of vitamins and minerals, but they also give you immune-supporting nutrients. Do you get your five a day? Fortunately there’s an alternative with freeze dried tablets.
Lutein: Did you know that more people fear blindness more than cancer? It’s true. If you lose your vision, you lose your independence. That’s why I recommend that those over 40 take lutein. It helps maintain sharp, focused vision and healthy eyesight by helping to safeguard the macula from free radical damage and UV light rays. I recommend a high quality lutein called FloraGLO® lutein, a powerful, patented form of lutein that’s more easily absorbed and utilized by your body.
When it comes down to it, who really knows best how to take care of your health? You. Protect yourself today…before it’s too late.
Sincerely,
Tim Cleland
With the election over, can universal health care be far behind? Only time will tell.
Meanwhile health care is so expensive that each year thousands of Americans flock to hospitals in Central America, India and South East Asia where they can have their surgery performed for a fraction of the cost. On top of that, millions of prescriptions in this country go unfilled because people can’t afford to take them.
Even if you have the financial means, our expensive “health care system” still does not buy you the quality care you deserve. In fact, the federal government reports that 100,000 people die each year from infections they picked up while in the hospital! And, these strains are mutating and becoming more and more resistant to current treatments.
So what can you do? The only way to stay out of this health care nightmare is to take control of your health now – before you develop any serious health concerns. Based on my years of experience, here is my list of top nutritional supplements to keep you healthy.
Vitamin D. There’s been a lot of talk about Vitamin D in the news lately. It's the hottest “new” nutrient right now and it's estimated that over 50 percent of us are lacking it. While your body makes Vitamin D through exposure to the sun, because so many of us use sunscreen (and rightly so), our bodies have become deficient in this vital, life-supporting nutrient that’s good for bones, immune system and general health. It's so important, that some experts believe that if you take only one supplement, Vitamin D should be it!
Daily Multivitamin: Find one that includes 100% of the Daily Values of a wide range of vitamins, minerals and other nutrients. There are formulas that target your specific situation: active lifestyle, senior, male or female concerns.
Coenzyme Q-10: CoQ-10 is an essential anti-aging nutrient for the functioning of every cell in your body, especially for the high energy needs of your heart. Unfortunately, your ability to produce CoQ-10 declines with age, so you must rely more on supplements to supply sufficient amounts.
Vegetable & Fruit: When your mother told you to eat your fruits and vegetable, she knew what she was talking about. Not only are fruits and vegetables chock-full of vitamins and minerals, but they also give you immune-supporting nutrients. Do you get your five a day? Fortunately there’s an alternative with freeze dried tablets.
Lutein: Did you know that more people fear blindness more than cancer? It’s true. If you lose your vision, you lose your independence. That’s why I recommend that those over 40 take lutein. It helps maintain sharp, focused vision and healthy eyesight by helping to safeguard the macula from free radical damage and UV light rays. I recommend a high quality lutein called FloraGLO® lutein, a powerful, patented form of lutein that’s more easily absorbed and utilized by your body.
When it comes down to it, who really knows best how to take care of your health? You. Protect yourself today…before it’s too late.
Sincerely,
Tim Cleland
Friday, December 12, 2008
10 Ways You’ll Feel Better with Acai
It’s been all over the news lately. Celebrities and talk show hosts have been extolling the virtues of an amazing new “it” fruit from the rain forest that’s working wonders for weight loss, immune support, digestion and overall health. It’s called Acai (pronounced ah-sigh-ee) and now even scientists and doctors like me are hopping on the bandwagon. So what’s it all about?
What is Acai?
Acai is a berry from a palm tree that grows naturally in the Amazon region. For centuries the indigenous people in the area used it as a traditional food. During the 1970s and 1980s, Acai made its way into
Of particular interest are the antioxidants in Acai called anthocyanines, or pigments. You’ve probably heard about how it’s important to eat a wide range of colorful fruit. That’s because pigments found in natural fruits and vegetables contain important nutritional properties that help keep your heart healthy and your immune system strong. In fact, the color pigments found in red wine grapes help explain the “French paradox” of how those living in the
What’s an ORAC?
ORAC stands for Oxygen Radical Absorbance Capacity, a standard adopted by the U.S. Department of Agriculture. It provides a very precise way of measuring the free radical destroying or neutralizing ability of a particular food or supplement. Whole, natural foods, especially fruits and vegetables have a higher ORAC value than processed foods. While the USDA recommends 3000-5000 ORAC units, most of us only get about 1000. The result? Free radicals roaming your body wreaking havoc on your cells, causing premature aging, heart concerns, and other health problems.
As a point of comparison, here are just a few ORAC values for various foods as found on www.oracvalues.com:
Item ORAC Value
Squash 180
Carrots 317
Sweet corn 728
Banana 879
Apple 2,210
Pomegranate juice 2,341
Strawberries 3,577
Red table wine 3,873
Blueberries 6,552
Rice bran 24,287
Unsweetened baking chocolate square 49,926
Acai 161,400
10 ways to boost your health with Acai
Besides offering powerful antioxidant protection with its high ORAC value as I discussed above, Acai also helps you 10 other ways. These are the reasons why celebrities are so excited – and I agree!
- Promotes weight loss…so you can reach your weight loss goals
- Boosts energy… so you can be as active as you’d like, all day, every day.
- Elevates your mood…so you feel good about yourself and are positive about life, even while exercising!
- Enhances digestion…so you’re cleansed, refreshed and rarin’ to go. Nutrients are absorbed and waste moves through efficiently.
- Harmonizes all your body’s processes…so it’s easier to reach your weight loss goals.
- Neutralizes free radicals...so you can rest assured you're protecting your good health.
- Fosters mental clarity...so you feel sharp, focused and on message.
- Promotes healthy, luxurious-looking hair and radiant skin...so you can fool everyone about your age.
- Eases joint discomfort and muscle tension...so you can do all the activities you enjoy.
- Encourages healthy, natural sleep...so you wake up refreshed and ready to start your day.
What’s more, Acai contains Omega 6 and 9 essential fatty acids to keep your cell membranes and systems healthy, along with vitamins B, C, and E for additional health benefits. With the holidays here and a tendency to overeat, get rundown and stressed out, give your health maximum protection by trying all-natural Acai Who knows? Come January, it may give your weight loss goals a jump start for the new year!
Sincerely,
Dr. Karen Yale B.A., D.C., C.C.N., D.A.C.B.N.
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