AHA Publisher, Author at Amazing Health Advances

Long-term Benadryl Use Takes Scary Toll on Brain Health, New Study Suggests

AHA Publisher — Wed, 01 May 2024 05:05:26 +0000

Patrick Tims via NaturalHealth365 – Allergies seem as ubiquitous as the air we breathe. Trusty antihistamines, like Benadryl, have long been a go-to solution. Yet, beneath its comforting relief lies a potentially harrowing reality. A new study has emerged, shedding light on a startling revelation: prolonged Benadryl use may exact a terrifying toll on brain health. As millions reach for this seemingly innocuous medication, the findings prompt a sobering reconsideration of the long-term consequences lurking within our medicine cabinets. Did You Know? Benadryl May Pose Serious Risk to Your Brain The study referenced, conducted on a Korean national cohort, examined the management of overactive bladders primarily with anticholinergics. Researchers analyzed nationwide population cohorts consisting of those newly diagnosed with overactive bladder syndrome who started medication use in the half-decade between 2015 and 2020. What does Benadryl have to do with this, you ask? While Benadryl was not specifically included in the study, it’s important to note that antihistamines like Benadryl share similar anticholinergic effects with the drugs examined. Findings from this analysis revealed an increased risk of new-onset dementia associated with anticholinergic usage, which could extend to medications like Benadryl due to their anticholinergic properties. This raises concerns about the potential cognitive risks associated with long-term use of such medications. Alarming Study Links Anticholinergic Medications to Dementia Risk In total, the study analyzed data from 3,452,705 individuals. Among them, 671,974 participants used a beta-3 agonist, while 1,943,414 strictly used anticholinergics. Additionally, 837,317 study participants received both treatment modalities in combination. The unexpected findings revealed that using anticholinergics alone increased the risk of dementia when compared with the use of beta-3 agonists. Furthermore, the risk of dementia was found to increase with higher doses of anticholinergics. Moreover, the study identified other anticholinergic medications, such as propiverine, fesoterodine, tolterodine, and solifenacin, as also associated with an increased risk of dementia. Additionally, the combination of different treatment modalities taken together significantly heightened the risk of dementia. Alleviate Seasonal Discomforts Without Pharmaceuticals As the seasons transition, so do the allergens in the air, often leading to seasonal irritations for many individuals. Natural remedies provide a gentle and holistic alternative for those seeking relief without resorting to conventional medications. Here are some natural ways to alleviate seasonal irritations and boost your health: Local honey: Many swear by consuming local honey as a natural allergy remedy. The theory is that taking small amounts of local pollen through honey may help desensitize the body to allergens over time. Incorporating a teaspoon of local honey into your daily routine may relieve allergy symptoms. Saline nasal irrigation: Saline nasal irrigation, neti pot, or saline nasal spray are simple yet effective ways to flush out allergens and irritants from the nasal passages. Regular irrigation can help reduce nasal congestion, sneezing, and runny nose associated with allergies. Steam inhalation: Steam infused with essential oils like eucalyptus or peppermint can help open nasal passages and relieve congestion. Quercetin-rich foods: Quercetin, a natural plant compound with anti-inflammatory properties, is found in foods like onions, apples, citrus fruits, and berries. Adding these foods to your diet may help reduce allergy symptoms by stabilizing mast cells and reducing histamine release. You may also want to supplement with vitamin C and quercetin. Butterbur: Butterbur, an herbaceous plant native to Europe and Asia, has traditionally been used to treat allergies and migraines. Studies suggest that butterbur extract may help by reducing inflammation and inhibiting histamine release. While seasonal allergies can be a nuisance, there’s no need to suffer in silence or rely solely on drugs like Benadryl. Natural remedies can help alleviate allergy symptoms while nurturing your body and promoting overall health. Sources for this article include: Sciencedirect.com To read the original article click here.

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Dealing with Textxiety

AHA Publisher — Wed, 01 May 2024 05:00:43 +0000

Dr. Caroline Leaf – In this podcast (episode #566) and blog, I talk about how to manage texting anxiety (yes, it’s a thing!). I am sure you have had the experience where you see a text come through and your heart just sinks into your stomach.Texting anxiety is so real that it even has its own coined term, “textxiety“! Some people may worry that their messages will be misinterpreted or taken out of context. In fact, many people feel a sense of unease, worry, and stress when texting. Although this may sound strange, it is important to remember that texting is another form of communication—it makes sense that it could cause someone to feel a sense of anxiety. Some people may worry that their messages will be misinterpreted or taken out of context. They are concerned that the recipient will not understand the intended tone or meaning of their messages. For others, texting can create a sense of urgency; someone may feel pressured to respond immediately, which can lead to anxiety, especially when they are unable to reply promptly. In other cases, someone may obsessively review and revise their messages before sending them, fearing that any wording or phrasing could be problematic. This can add a lot of stress to a conversation. And some people may find texting stressful as they are not able to read the nonverbal cues that they rely on in face-to-face interactions. In other cases, someone may obsessively review and revise their messages before sending them.. If you are someone who battles with texting anxiety, I recommend using the Neurocycle mind management method I have developed and studied over the past three decades, which I discuss in detail in my book Cleaning Up Your Mental Mess and my app Neurocycle. It has 5 steps: Steps 1-3: gather, reflect and write down how you feel when a text comes in. Try to analyze why texting gives you anxiety. Take into account your emotions, behaviors, bodily sensations, and perspective when you receive a text. Sit with these feelings and write them down to help organize your thinking and bring clarity to the situation. Use who/what /when/where/why questions to find the pattern behind your reactions. Step 4: recheck. Once you feel like you understand the meaning behind your anxiety better, try to come up with solutions to alleviate the stress you feel when texting. This will take you to: Step 5: the active reach. This is a thought or action you need to practice daily to help you reconceptualize what you worked through in the previous step. What are you going to do each day to give yourself the time and mental space needed to deal with what is bothering you and turn this situation into something constructive? Here are some examples: Establish clear boundaries for when and how often you engage in texting. It’s okay to take breaks from your phone! Send a text to someone that you will reply to later when you get the chance in order to alleviate the stress that comes with feeling bad about not replying. Take a moment to think before responding, especially if the conversation is emotionally charged. Avoid rushing to reply when you’re upset or anxious! If certain individuals consistently cause text anxiety, consider blocking or muting their messages temporarily. This can provide relief and time for you to regroup. Be kind to yourself and recognize that it’s normal to make mistakes or experience anxiety in communication and texting is a form of communication just like any other! Remind yourself of this. If you can, put your phone on “Do Not Disturb” mode when you are working or at night when you are sleeping. Tell people that you do not answer texts during certain hours. Categorize your texts with colors and pictures, so that you know what to read first and what to leave until you feel better prepared. If a text is causing you a lot of anxiety, perhaps get someone else to read it first. Before opening a text, prepare yourself with breathing exercises or movement like yoga stretches to ground you. The key thing to remember that text anxiety is a pretty common experience. It is not something to be ashamed of! It’s okay to seek help or employ strategies to alleviate it. By incorporating these practices into your digital communication routine, you can make texting a less stressful and more enjoyable means of connecting with others. For more on texting anxiety, listen to my podcast (episode #566). Podcast Highlights 3:20 Text anxiety is a real thing! 5:30, 8:44 Signs that you may be experiencing text anxiety 13:00, 19:33 How to manage text anxiety This podcast and blog are for educational purposes only and are not intended as medical advice. We always encourage each person to make the decision that seems best for their situation with the guidance of a medical professional. To read the original article click here.

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Should We Remove Warts with Duct Tape?

AHA Publisher — Wed, 01 May 2024 05:00:04 +0000

Michael Greger M.D. FACLM via Nutrition Facts – Duct tape beat out ten other wart treatments for cost and effectiveness, so why isn’t it standard practice? One of the “unusual, innovative, and long-forgotten remedies” noted in a dermatology journal article was the use of duct tape to cure warts. It was finally put to the test. There are all sorts of conventional therapies, from acid to cryosurgery to lasers, but most are “expensive, painful, or labor intensive,” whereas the simple application of duct tape is none of those and may even be more effective than trying to freeze off the warts. Duct tape beat out ten other wart treatments for cost and effectiveness As I discuss in my video Can You Really Remove Warts with Duct Tape?, some doctors lauded the study, noting they had been using duct tape as a “painless, yet effective, therapy for several decades,” instead of “surgery and other destructive therapies.” Said one physician, “Sometimes, when I’ve mentioned this type of therapeutic option to a patient, they will look at me as if I’ve lost my mind! When the treatment works, however, they appreciate the wisdom of my advice and my ‘minimal discomfort and fuss’ philosophy.” Other doctors were not so amused. After spending money on all sorts of fancy equipment, along comes duct tape? Studies like that “could damage the reputation of cryosurgery,” wrote one physician, who also complained that the ten-second application of liquid nitrogen used in the study was too short, so it was an unfair comparison. And, evidently, you really have to get in there and freeze until there is a blistering reaction. It’s painful, but too bad. The doctor even joked and made light of a poor child who, before each freezing treatment session, vomited out of fear of the pain! Did he have a point, though, about the ten seconds? In the trial comparing duct tape to cryotherapy, those ten-second cryotherapy treatments worked 60 percent of the time, which is actually better than the results of most cryotherapy studies that only seemed to cure about 50 percent. In fact, typical cryotherapy for warts works so poorly that, statistically, it didn’t even beat out placebo, so all of that pain may have been for nothing, though aggressive cryotherapy does seem to work better. What they should have done, wrote another doctor in response to the duct tape trial, is take a scalpel to the wart and really blister it before going back a week later and trying to cut and crater it out. Maybe even go back a third time. ”If the procedure I detailed had been followed, the resolution rate would have been closer to 90%”—but at what cost? In the duct tape trial, one patient “lost his study wart in a trampoline toe-amputation accident.” (Amputation—a 100 percent effective treatment!) But, at what cost? In this study, 85 percent of the duct tape patients were cured without any pain or tissue damage, whereas aggressive cryotherapy may require lidocaine injection nerve blocks, “taking the cry out of cryotherapy.” It can also cause permanent tissue damage. As you can see below and at 2:48 in my video, you can end up with big, necrotic, frostbite lesions. In one sense, tissue damage is the whole point of freezing warts, but you can end up causing deep burns, rupturing tendons, which can cause permanent disability, or causing extensive scarring in rare cases. Just the psychological stress of having to keep going back for such a painful procedure may ironically impair our ability to fight off the wart viruses in the first place. So, “even if the effectiveness of duct tape occlusion is shown to be merely equivalent to that of cryotherapy,” duct tape would be better. And it was shown to be even more effective than cryotherapy; in fact, duct tape may be the most effective treatment. As you can see in the graph below and at 3:25 in my video, compared to ten other wart treatments, duct tape beat them all in terms of effectiveness and cost. It was cheaper than all but the “DN” option, with DN standing for Do Nothing. Compared to the most cost-effective prescription treatments available, over-the-counter duct tape is ten times cheaper. “It is an unusual and welcome event in health care when a common ailment is proven equally amenable to an inexpensive, tolerable, and safe alternative therapy.” Hold on. If you look at the latest Cochrane review, which many consider to be the gold standard of evidence-based reviews, it acknowledges that cryotherapy “is less convenient, more painful, and also more expensive,” but despite being excited about the effectiveness of duct tape in an earlier review, in two subsequent studies, duct tape seemed to totally flop. So, should we give up on duct tape for warts, or is there another side of the story? You can find out the thrilling conclusion in Which Type of Duct Tape Is Best for Wart Removal?, the next and final video in this three-part series. This is the second video in my three-part series. If you missed the first video, check out Duct Tape and Wart Removal. Key Takeaways Conventional wart removal therapies, such as acid, cryosurgery, or lasers, can be costly and painful, but the application of duct tape is simple and may even be more effective than trying to freeze them off. Although duct tape has been considered by some to be a “painless, yet effective, therapy for several decades,” others opposed it. Typical cryotherapy for warts works so poorly that, statistically, it doesn’t even beat out placebo, though aggressive cryotherapy seems to work better. In one study, 85 percent of the patients in the duct tape group were cured without any pain or tissue damage, while aggressive cryotherapy may require lidocaine injection nerve blocks and cause permanent tissue damage. Compared to several wart treatments, duct tape beat them all in terms of effectiveness and also cost. However, duct tape seemed to flop in subsequent studies. To read the original article click here.

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How Minimalism Can Improve Your Mental Health

AHA Publisher — Fri, 16 Dec 2022 08:00:43 +0000

Dr. Caroline Leaf – In this podcast (episode #437) and blog, I talk to bestselling author and founder of Becoming Minimalist Joshua Becker about his new book Things That Matter, overcoming distractions to pursue a more meaningful life, how to focus on what really matters in your life, practical ways to let go of distractions, the mental health benefits of minimalism, and so much more! Joshua has made it his life’s work to help people live their lives with fewer regrets and teach them how to pursue the things that really matter to them. In Things That Matter, he helps us identify the obstacles (such as fear, technology, money, possessions, and the opinions of others) that keep us from living well, and then he provides practical ideas for letting go of those distractions today so that we can focus on what matters most in our lives. He uses practical exercises and questions, insights from a nationwide survey, and success stories to give us the motivation we need to: Identify the pursuits that matter most to us Align our dreams with our daily priorities Recognize how money and possessions keep us from happiness Become aware of how others’ opinions of us influence our choices Embrace what we are truly passionate about instead of planning the next escape Figure out what to do with all of those emails, notifications, and pings Let go of past mistakes and debilitating habits Overcoming distractions and focusing on what matters the most to us is a battle worth fighting. These distractions include deeper issues that hold us back, like: 1. Letting the lesser crowd out the greater. We all only get one life, and we have limited resources in the one life we have, including limited money, time, energy, focus and so on. When we start pursuing more and more things, often the most important things get pushed aside, and it is easier to get distracted by things that matter less, such as browsing a new social media platform, feeling like you need to make more money for a fancier home or car, or the need to buy “more, more, more” to be happy, which is simply not the case. The most fulfilling things in life often cannot be bought, such as making time to play with our children or spend time with a loved one. 2.Visual noise. Every physical possession around us can be a distraction, which is why practicing minimalism can be so beneficial for us mentally: there is just less “stuff” to distract us from what really matters. 3.Fear. The most important things we do in life often require bravery, which means working on overcoming the fears we have that can distract us and hold us back. 4. Past mistakes. Many people feel that their past mistakes hold them back and are preventing them from living the life they want to in the present. There are no easy ways or quick fixes for dealing with the past, as I have talked about on this podcast, but this process must begin with awareness: finding the courage to face what happened to us instead of suppressing it. 5. The pursuit of happiness. There are two pursuits that come naturally to us as human beings: the pursuit of self (survival) and the pursuit of happiness. However, when we confuse the pursuit of happiness and the pursuit of self, we can become distracted from what truly matters, which can affect our inner peace and wellbeing. When we pursue happiness in places that seem like they will make us happy and they don’t, we can get lost trying the next best thing instead of pursuing things that actually make us happy, such as building a community and serving others. 6.The distraction of applause. We can easily get distracted by wanting people to think we are doing well and accomplishing great things.Of course, there is nothing inherently wrong with wanting praise; however, when we pursue this as a means of finding fulfillment, we can become distracted from what really matters in life—we steal energy and time from things that are more important. For more overcoming distractions and focusing on what matters, listen to my podcast episode with Joshua (episode #437), and check out his amazing new book Things That Matter. To read the original article click here.

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Does a Macrobiotic Diet Help with Diabetes?

AHA Publisher — Fri, 16 Dec 2022 08:00:31 +0000

Michael Greger M.D. FACLM via Nutrition Facts – What happens when you add massive amounts of carbohydrates in the form of whole grains to the daily diet of people with type 2 diabetes? Why are macrobiotic diets apparently so effective at reducing blood sugar levels in diabetics within just a few weeks’ time? The diet is centered around whole grains—brown rice, barley, and millet—so might the high fiber intake improve the gut microbiome, the friendly flora in our colon, which then leads to a reduction in insulin resistance? Or, perhaps it’s because the diet is also rich in vegetables, so that corrects some kind of low-grade acidosis from the high levels of animal protein in their regular (non-macrobiotic) diets. Regardless of the reason, researchers found a significant difference after just 21 days. Can macrobiotic diets also help with longer term blood sugar control? I examine this in my video Flashback Friday: Benefits of a Macrobiotic Diet for Diabetes. How about a six-month dietary intervention with wildly out-of-control blood sugars? As you can see at 0:51 in my video, hemoglobin A1c offers a sense of one’s average blood sugars over the previous few months. An A1c level of 5, for example, would mean that your blood sugars have been in the double digits most of the time over the last few months, indicating that your sugars have been at a normal, healthy, non diabetic level. But, an A1c of 6 is prediabetes territory and 6.5 can be a sign of full-blown diabetes; an A1c under 7 is considered controlled diabetes—what diabetics are striving towards with pills and insulin injections—and a level over 7 is considered out-of-control diabetes. In the macrobiotic diet study, the average A1c level started out off-the-charts at 12.6. The subjects had been averaging blood sugars in the 300s for months, despite all having been on insulin injections. What happened when the study participants were placed on the so-called Ma-Pi 2 diet, a strictly plant-based macrobiotic-style diet centered around whole grains, vegetables, and beans, with some sesame seeds and green tea? After just six months on the diet, their A1c levels dropped from a wildly out-of-control diabetic 12.6 to averaging a non diabetic 5.7. What’s more, although the subjects were getting daily insulin injections when their A1c was an astronomical 12.6, they achieved non diabetic 5.7 on the diet after they had all been able to eliminate their insulin. Within only six months, 100 percent of the study participants started out on insulin with out-of-control diabetes and ended with 0 percent on insulin and averaging non diabetic blood sugars. That’s the power of plants. Also within those six months, three-quarters were off all of their diabetes medications completely. Any side effects? Their bad LDL cholesterol dropped by 20 percent and their triglycerides dropped by nearly 40 percent. (And, of course, let’s not forget that anyone starting a strictly plant-based diet must ensure a regular, reliable source of vitamin B12.) All we needed was a randomized, controlled trial, and we got one: Type 2 diabetics were randomized to the macrobiotic diet versus the recommended American Diabetes Association-type diet. You can see an example of a typical day on the macrobiotic diet below and at 2:59 in my video, which includes a savory whole-grain cake for breakfast; brown rice sesame balls for a snack; a vegetable millet soup with a brown rice salad, a lot of vegetable sides, and adzuki beans for lunch; more whole grain snacks; and, similar to lunch, a dinner of vegetable barley soup with a lot of vegetables and chickpeas; and green tea throughout the day. On the more standard diabetic diet, participants might have low-fat milk and whole-wheat bread for breakfast; a Mediterranean lunch with vegetables and beans; fruit for a snack; and a bean and vegetable soup, whole-grain bread, agretti (a green leafy vegetable), and baked fish for dinner. I have to say, that’s a pretty healthy control diet. The researchers could have compared the macrobiotic diet to a trashy one, but they wanted to stack it up against the diet diabetes groups recommend. So, what happened? The macrobiotic diet won out on every measure of blood sugar control. You can view the numbers in the graph below and at 4:00 in my video. At the start of the study, participants had fasting blood sugars in the 120s. That’s bad, but they were diabetics, after all. Normal fasting blood sugars, like when you wake up in the morning before having breakfast, should be at least in the double digits and under 100. When subjects were put on the relatively healthy, more standard diabetic diet, their blood sugars got better over the three-week study, dropping from the 120s down into the 110s. (That’s the best the American Diabetes Association-type diet can do.) Compare that to an isocaloric macrobiotic diet, meaning with the same number of calories. On the macrobiotic diet, subjects improved within days and achieved normal fasting blood sugars within a week. A full 100 percent of those on the macrobiotic diet got their fasting blood sugars under 110, whereas less than half of those on the diabetes diet did. And, that was achieved while on fewer drugs. In the control group, one participant was able to reduce their oral hypoglycemic medications, whereas five of the seven on such drugs in the macrobiotic group had to stop taking them. Otherwise, if they had continued taking the drugs, their blood sugars would have fallen toolow. So, the macrobiotic diet gave better results on fewer drugs. That’s the power of a reallyhealthy diet. As an aside, what a poke in the eye with a sharp stick this study was to the low-carb crowd! Researchers took diabetics and put them on a 73 percent carbohydrate diet, adding 100 grams of carbs—in the form of grains, no less—to their daily diet. And what happened? Did their blood sugars skyrocket out of control? No, they got significantly better in a matter of days, with average fasting blood sugars starting out at 129 and falling to 95. And, in just three weeks, their bad LDL cholesterol plummeted down to 62, a nearly 48 percent drop. Is the macrobiotic diet perfect? No, but I offer some suggestions for improving it in my video Flashback Friday: Pros and Cons of a Macrobiotic Diet. Key Takeaways Macrobiotic diets have been shown to effectively reduce blood sugar levels in diabetics in just three weeks, perhaps due to its high fiber content or being rich in vegetables. A six-month dietary intervention showed that participants placed on the so-called Ma-Pi 2 diet, a strictly plant-based macrobiotic-style eating regimen with green tea, experienced significant improvements in their A1c levels, dropping from a wildly out-of-control diabetic 12.6 to averaging a non diabetic 5.7. As well, the subjects achieved non diabetic 5.7 on the diet after they had eliminated their insulin. Additionally, their bad LDL cholesterol dropped by 20 percent and their triglycerides dropped by nearly 40 percent. When type 2 diabetics were randomized to the macrobiotic diet versus the recommended American Diabetes Association-type diet, the macrobiotic diet won out on every measure of blood sugar control. And, although only one subject in the control group was able to reduce their oral hypoglycemic medications, five of the seven on such drugs in the macrobiotic group had to stop taking them lest their blood sugars fall too low. The study was likely very eye-opening to low-carb followers since the diabetics were put on a 73 percent carbohydrate diet, adding 100 g of carbs to their daily diet, and not only did their blood sugars improve, but their bad LDL cholesterol also plummeted. To read the original article click here.

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Feeling Groggy in the Morning? Wake up Alert and Refreshed by Following THIS Common Sense Advice

AHA Publisher — Fri, 16 Dec 2022 08:00:07 +0000

Stephanie Woods via NaturalHealth365 – There are morning people, and then there are night people. Why is it that some people are able to wake up at the crack of dawn, alert and perky, as soon as their feet hit the floor? And why are there others who don’t wake up till sometime after 8 or 9 am, and you can’t talk to them until they’ve had at least one cup of coffee? Scientists have pondered this for years, and while many simply chalk it up to genetics, the science shows something quite different. In fact, genetics only plays a very small part in how alert a person is in the morning. A new study has uncovered some keys to improving your morning alertness and minimizing grogginess upon waking. Study Finds That Your Morning Alertness Is Linked to What You Eat Plus Much More Researchers at the University of California followed 833 participants to analyze the relationship between the foods they ate and morning grogginess. Over a two-week period, participants were given premade meals, along with muffins that had specific nutrients. Not everyone received the same amount of nutrients; some participants got more and some less. They each received a standardized breakfast that included either complex carbs and fats in fairly moderate amounts or high protein and high simple sugars. The purpose was to observe the way each participant responded to the different diets when they woke in the morning. And, although it’s clear this study only used unhealthy food choices for its “carbs,” “fats” and other “nutrients” … the results are still worth observing. Throughout the study, the participants wore glucose monitors continuously to keep track of their blood glucose levels. The participants that consumed breakfast containing high amounts of sugar had difficulty waking up and staying alert. On the other hand, the participants who consumed a greater percentage of complex carbohydrates, which reduced simple sugars and added more protein or fat, did not have as much difficulty waking up in the morning. They were alert very quickly after waking, and that alertness was ongoing. But that was only part of the puzzle. Sleep played a significant role in morning alertness as well. Participants who slept longer (between 7 and 9 hours a night) than usual, woke up better and were alert faster. The last piece of the puzzle is maintaining a controlled, healthy blood glucose response after consuming breakfast is the key to better, more effective alertness in the morning. This is common sense: the quality of your diet has everything to do with maintaining a “healthy blood glucose response.” It should be noted that many integrative healthcare providers and health coaches see great improvements in morning energy by simply advising their clients to try “intermittent fasting.” How to Wake Up Alert and Refreshed If you want to wake up alert and refreshed, try this three-step approach suggested in the study and common sense: Eat a breakfast higher in complex carbohydrates coupled with some quality protein or fat, plus avoid simple sugars. You may find that skipping breakfast works even better for you – as suggested here. Just be sure to drink 8-10 ounces of pure, clean water as soon as you can in the morning. You can even add a healthy superfoods powder to your morning glass of water filled with dried medicinal mushrooms, sea vegetables and/or greens. (i.e. “Pure Synergy” from The Synergy Company) Get 7 to 9 hours of sleep. The most restorative hours to be asleep are from 10 pm to 2 am. And, to help you with sleep, stay away from artificial (white) light from cell phones, computers and other electronic devices, for about 1-2 hours before bedtime. Keep your blood glucose levels stable. Some helpful tips include: eating a healthy (organic) diet, chewing your food much more, regular exercise, drinking lots of clean water, learning to manage your stress, spend more time in nature, getting enough sleep in a dark bedroom with minimal to no light, and avoiding smoking and alcohol will help you stay healthy and maintain a healthy blood glucose level throughout the day. Making your health a top priority is one of the kindest things you can do for yourself and others. After all, if you don’t feel well … how can you help others? Sources for this article include: Sciencedaily.com News.berkeley.edu Nature.com To read the original article click here.

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Stop Smoking With These Natural Nutrients and Techniques

AHA Publisher — Wed, 14 Dec 2022 08:00:35 +0000

Lori Alton via NaturalHealth365 – According to the Centers for Disease Control and Prevention (CDC), cigarette smoking kills 480,000 people in the United States annually. Yet – despite the danger, the increasing social stigma, and the financial burden of a nicotine habit – 38 million Americans continue to smoke. Why? The frustrating truth is that cigarettes are highly addictive, and most smokers find quitting very difficult. Don’t beat yourself up if you haven’t quit – or if you’ve tried and failed. But do resolve to try again. Many ex-smokers report that they didn’t stop smoking on their first try – or even their second or third. While there is no magic potion to stop smoking, research shows that certain herbs, such as green tea, contain compounds that may help boost your odds of success by “taking the edge off” troublesome withdrawal symptoms. Let’s look at four surprising natural interventions that may reduce nicotine cravings and help you stop smoking. Use Green Tea as an Ally in Your Battle to Stop Smoking Smoking is, first and foremost, a ritual, and you’ll want to create alternate ceremonies to replace it. Successful ex-smokers report that the ritual of preparing, lifting, and sipping a steaming cup of coffee or tea can be surprisingly helpful in taming the “nic fits.” Green tea is a particularly great choice. In one encouraging study, researchers reported that theanine, an amino acid in green tea, helped about half the participants cut down on cigarettes – while a third of them were able to stop smoking entirely. Another “plus” for green tea is that it can help alleviate lung damage caused by smoking, with peer-reviewed research showing that regular green tea consumption can reduce the risk of both COPD and lung cancer in cigarette smokers. So when the urge to smoke feels overwhelming, brewing a cup of green tea is a wise move. Sprinkle on the Black Pepper If you’re battling an urge to smoke, it’s not a bad idea to use a liberal hand with the black pepper. Piperine, the active ingredient in black pepper, has mild mood-lifting effects that may help ease irritability and anxiety. In addition, piperine’s antioxidant and anti-inflammatory qualities allow it to go to work scavenging harmful free radicals created by smoking. You can also try aromatherapy with black pepper essential oil, which has shown promise in inhibiting nicotine cravings. Natural health experts advise putting a drop or two of black pepper oil on a tissue and sniffing it when cravings strike. In one study, sniffing black pepper oil was shown to reduce nicotine withdrawal symptoms and promote a calmer mood. Check with your integrative doctor before trying aromatherapy with black pepper oil. Let Acupuncture Point You Toward Quitting Acupuncture is used in Traditional Chinese Medicine (TCM) to address the imbalance of energy (or “chi”) that is believed to trigger illness. Multiple studies have supported the ability of acupuncture to help people stop smoking, especially when used along with counseling and education. Using tiny needles or low-level lasers, practitioners can stimulate acupuncture points, thereby helping to ease the physical and psychological symptoms of nicotine withdrawal. In a peer-reviewed analysis published in The American Journal of Medicine, the researchers reported that acupuncture helped nicotine withdrawal by decreasing adrenocorticotropic hormone – a hormone associated with stress – and promoting the release of mood-lifting endorphins. A trained acupuncturist can even help you find and activate acupuncture points so that you can help quench cravings at home. If you’re looking to free yourself from the deadly habit of smoking, acupuncture is certainly worth a try. GABA: This Calming Amino Acid May Help You Stop Smoking The amino acid known as GABA, or gamma-aminobutyric acid, functions as a neurotransmitter, inhibiting certain brain signals and decreasing the nervous system’s activity. When GABA attaches to receptors in the brain, it can create a calming and anxiety-reducing effect. An intriguing review published in Neuropharmacology suggested that GABA could make cigarettes less appealing to smokers. The scientists credited GABA with inhibiting the pleasurable effects of nicotine and blocking nicotine-seeking behavior, providing strong evidence for its potential effectiveness in nicotine dependence. You can boost your dietary intake of GABA by eating fermented foods such as pickled cabbage (kimchi) and miso. GABA is also available as a supplement, but consult your integrative doctor before trying it. Other useful herbs and supplements to help you stop smoking include lobelia, ginseng, catnip (it’s not just for cats), licorice root, lemon water, vitamin C, and valerian. As always, check with your trusted integrative doctor before adding any supplements to your routine. Finally, don’t forget natural stress-relief techniques, such as yoga, biofeedback, meditation, exercise, hypnotherapy, and deep breathing. These calming practices can be great tools in your campaign to stop smoking. Here’s hoping that these natural techniques help you embark on a new, smoke-free journey. A world of rewards – from cleaner-smelling clothes to lower cancer risk to a fatter wallet – waits at the other end. You can do this, start today! Sources for this article include: CDC.gov EMediHealth.com BetterNutrition.com AcademicOUP.com NIH.gov NIH.gov AJMed.com To read the original article click here.

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Ultra-Processed Foods Linked to Cancer, Early Death, Cognitive Decline

AHA Publisher — Wed, 14 Dec 2022 08:00:11 +0000

Dr. Josh Axe, DC, DNM, CN – When you hear “ultra-processed foods,” you probably pictures things like soda, cereal, cookies and frozen dinners — and you’d be right. According to a study published in the medical journal BMJ Open, these are considered ultra-processed foods, or “formulations of several ingredients which, besides salt, sugar, oils and fats, include food substances not used in culinary preparations.” A large body of research suggests that there are many dangerous effects of eating large amounts of ultra-processed foods, and there’s no doubt about it, the amount that many Americans eat is alarming. A 2021 JAMA study, for example, found that ultra-processed foods now account for two-thirds (67 percent) of calories on average in the diets of American children and teens. The BMJ study mentioned above uncovered that 58 percent of the average American’s daily energy intake comes from unhealthy foods like cakes, white breads and diet sodas. That’s not all. Research published in 2022 shows ultra-processed foods are linked withcancer and early death — and could even raise the risk of cognitive decline. What types of health problems may this lead to? As explained more below, consumption of such unhealthy ingredients is linked to problems including: obesity diabetes heart disease inflammatory bowel disease depression even cancer What Are Ultra-Processed Foods? Processed foods are those that have been changed in any way from their natural states, whether due to washing, canning, freezing or adding ingredients to them. Ultra–processed foods take things a step further: They are made mostly from substances extracted from foods, such as fats, starches, added sugars and hydrogenated fats, according to Harvard Health Publishing. Processed foods are definitely a tricky subject. Considering that many seemingly healthy foods come in packages today, it can be hard to tell the difference between “whole foods” and those that are processed. For example, is oatmeal an ultra-processed food? Are things like bagged trail mix or bottled fruit smoothies actually healthy choices? Breads and oatmeal are in fact “processed” even if they are healthy and homemade. You don’t just nibble on these grains — you process them into a loaf or rolled oats. Nut butters are processed, too, when they’re churned into a creamy spread. In fact, any food that hasn’t been directly pulled out of the ground and eaten is technically processed, like frozen fruits or canned veggies. The Processed Foods Spectrum: Not all processed foods are created equally, however. Chowing down on Twinkies is certainly not the same as adding frozen spinach to your smoothies, even though they’re technically both processed. What is the difference between processed and ultra-processed food? Check out the spectrum below: Avoid: Ultra-processed foods — This group includes things like frozen dinners (yes, that includes pizza), all sodas (even diet!), store-bought cakes and cookies (goodbye, Little Debbie), boxed cake mixes, etc. These are made with added fats, starches, added sugars, hydrogenated fat and other artificial ingredients. Not often: Processed foods — This includes ingredients like jarred pasta sauce, sausages, store-bought salad dressings and whole-grain bread. These aren’t terrible in moderation or when you’re short on time, but when possible, it’s best to make your own versions to limit added ingredients. When you do purchase these, look for those that have a limited amount (two to four) ingredients. Better: Minimally processed foods — This includes things like extra virgin olive oil, meats (naturally raised), plain yogurt, nut butters (where the only ingredients are the nut and salt), frozen vegetables and fruit that have been processed at their peak to lock in freshness and nutrition. Ideally these should be just one to two ingredients. Best: Unprocessed foods — Fresh fruit, wild-caught fish and veggies fall into this category. They’re delicious just as nature made them. Effects on Health What do ultra-processed foods do to your body? Research shows that diets high in processed foods are associated with: Weight gain and obesity, including among children and teens Heart disease and vascular diseases Diabetes Depression Cancer More A 2019 study published in the journal Cell Metabolism that compared the effects of an ultra-processed diet to those of an unprocessed diet found that people consumed about 500 more calories per day on the ultra-processed diet. The ultra-processed diet usually resulted in higher intake of carbohydrates and fat but not protein. Participants gained on average two pounds during the ultra-processed diet phase of the study, which lasted just 14 days. Another study found that over a five-year period, people who consumed more ultra-processed foods had higher risks of cardiovascular disease, coronary heart disease and cerebrovascular disease. This remained true even after the researchers adjusted for the nutritional quality of the diet (considering factors such as the amount saturated fat, sodium, sugar and dietary fiber in the diets). A 2018 study linked high consumption of these types of foods to a greater risk of developing certain types of cancer. Researchers found that a 10 percent increase in ultra-processed foods in someone’s diet was correlated to about an 11 percent increase in developing breast cancer. A 2022 study backed up this data, finding a correlation between ultra-processed food consumption and colorectal cancer. Researchers concluded, “In the three large prospective cohorts, high consumption of total ultra-processed foods in men and certain subgroups of ultra-processed foods in men and women was associated with an increased risk of colorectal cancer.” Then there is the effect on cognition, as noted by research published in JAMA Neurol: In a cohort study of 10,775 individuals, higher consumption of ultra-processed foods was associated with a higher rate of global and executive function decline after a median follow-up of 8 years. … These findings suggest that limiting consumption of ultra-processed food could be associated with reduced cognitive decline in middle-aged and older adults. Added sugar found in many packaged foods is also a big health concern. Today it’s estimated that about 90 percent of Americans’ “added sugar intake” comes from ultra-processed foods. In fact, sugar makes up about 21 percent of the calories found in ultra-processed foods. High consumption of sugar, as well as different types of artificial sweeteners, is associated with a variety of health conditions, from obesity to type 2 diabetes to migraines. Studies have shown that people who consume more than 21 percent of their daily calories from added sugar double their risk of death from heart disease compared to those who consume less than 10 percent of their calories from added sugars. It’s not an exaggeration to say that added sugars are killing us. Ultra-Processed Foods List What is considered ultra-processed food? These are the types of food products that are loaded with preservatives, additives and unrecognizable ingredients. Many are also artificially colored and flavored, often deep-fried, and contain next to no nutritional value. Many things offered at “fast food” restaurants fall into this category. Fast food is fast and cheap for a reason … the large majority of the time, it’s processed and pre-prepared. According to the Centers for Disease Control and Prevention’s National Center for Health Statistics, about 37 percent of American adults eat fast food on a given day. Data also showed eating fast food decreased with age, surprisingly increased with income, and was more popular among men and non-Hispanic Black adults. Some examples of ultra-processed foods to avoid include: Chips, many crackers and salty snacks, and French fries Frozen pizza and other frozen meals Many cheeses and processed meats, like hot dogs, bologna, etc. Cakes, cookies, brownies, donuts and frostings Candy Fast food Soda, many juices and energy drinks How to Eat Less Ultra-Processed Foods (Healthy Swaps) 1. Make Gradual Changes While it’s tempting to make drastic dietary changes, you and your family have a better chance of sticking to healthy habits if you decide on one change at a time. For example, if you usually serve soda or juice with meals, try replacing these with water instead. After a few days, remove another major source of sugar. Not only will this help ease you into changes mentally, but it’ll also help reduce any physical symptoms you might experience. 2. Shop with a Grocery List It’s a lot easier to make healthy choices and avoid ultra-processed foods when you have a list of the items you’re looking to add into your diet instead. Make a list of the meals you’re preparing for the week and all the ingredients required. If you’re thinking of heading to the store without eating, forget about it. Shopping on an empty stomach will make it harder to resist those foods you should avoid. 3. Shop the Store’s Perimeter You’ve probably heard it before, but there’s a reason it’s recommended that you shop the edge of the store and skip most of the middle aisles. Fresh produce, meats and dairy are nearly always around the store perimeter, while ultra-processed foods get stacked on the shelves in the middle of the store. By limiting the aisles you shop, you’ll resist temptation to purchase bad-for-you foods. Similarly, hit the healthier part of the grocery store first. One of the things I love about certain Whole Foods is that you enter the store in the vegetable and fruit area, so you start loading up on the best foods in the store well before you may start getting tempted by the naughty processed or ultra-processed foods. 4. Read the Ingredients List If there’s something on the ingredients list of a packaged food that you couldn’t buy to use in your own kitchen – or whose name you can’t even pronounce – it’s probably highly processed. Don’t forget that ingredients are listed in the order of how prevalent in a food they are. Beware of what’s listed as one of the first five ingredients, or better yet, avoid foods that have more than five ingredients in them. 5. Look Out for Added Sugars Food manufacturers have gotten cleverer about how sugars are listed by using different terms for the substance in the ingredients list. One rule of thumb is that ingredients ending with “ose” are sugars: Think sucrose, fructose and dextrose. Another is to use fancy or “natural” sounding sugars, such as: cane sugar beet sugar cane juice fruit juice 6. Try These Healthier Alternatives Instead of chips and fries— Make your own. You don’t have to stick to potatoes either. I’m a huge fan of spicy kale chips, zucchini chips and even sweet baked apple chips. Keep these on hand when you need a TV time snack or to nibble on while getting dinner ready. Instead of frozen pizzas — Try one of these easy homemade doughs, like this coconut crust pizza or cauliflower pizza crust with your favorite toppings, such as veggies. These are super tasty, come together quickly and you can customize them to your family’s tastes. In place of sugary drinks — Replace sugary sodas and store-bought juices with homemade drinks that taste great and are good for you, too. This anti-inflammatory green juice will boost your body’s natural defenses, while my orange carrot ginger juiceis a crowd-pleaser among kids. In place of cakes, cookies, muffins — Sweet treats don’t need to be eliminated entirely, but when there are alternatives that taste this good, there’s no need for ultra-processed versions. This chocolate frosting is fantastic atop homemade baked goods, maybe even on this gluten-free chocolate cake. Alternatives to fast food — You can steer clear of fast food by meal prepping and choosing healthier restaurant options. (Here are the restaurants I recommend.) Fast food’s ubiquity can be difficult to escape, but it can be done. Eliminating those foods and replacing them with healthier alternatives is one of the best things you can do for your family’s health. Conclusion What are ultra-processed foods? These are foods that are made with added ingredients, such as sugar, salt, fat, and artificial colors or preservatives. Examples include fast food, chips, frozen meals, soda, processed meats and cheeses, and desserts like cake and cookies. It’s been found that about 58 percent of the average American’s daily energy intake comes from unhealthy foods like cakes, white breads and diet sodas, while they make up up to two-thirds...

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Water Enriched With Hydrogen Molecules Improves Pain in Animal Models

AHA Publisher — Wed, 14 Dec 2022 08:00:07 +0000

Universitat Autonoma de Barcelona via News-Medical – “This treatment can alleviate not only the pain caused by a nerve injury, but also the states of anxiety and depression that accompany it, which would substantially improve the patients’ quality of life. This is important because it can allow a more effective and global treatment of neuropathic pain with fewer side effects.” (Olga Pol, Sant Pau Biomedical Research Institute and the UAB Institute of Neurosciences) In an article published in the journal Antioxidants, researchers from the Hospital de la Santa Creu i Sant Pau Research Institute (IIB Sant Pau) and the Universitat Autònoma de Barcelona demonstrate in animal models that water enriched with hydrogen molecules (H2) improves the symptomatology of neuropathic pain and related emotional disturbances. Twenty per cent of the Spanish population suffers from chronic pain, and between 7 and 10% from neuropathic pain. This condition, mostly caused by nerve damage, causes people to feel intense and constant pain. Treatments are scarce and often involve a large number of adverse effects that affect the patients’ quality of life. For this reason, the Molecular Neuropharmacology research group, coordinated by Olga Pol at the Sant Pau Biomedical Research Institute and the UAB Institute of Neurosciences, is looking for new therapeutic possibilities that can help people who suffer from it. Now in a study published in the journal Antioxidants, they have analyzed the effects of administering to mice models of neuropathic pain water enriched with hydrogen molecules, a treatment that had already shown positive effects in neurological disorders, such as Alzheimer’s disease and depression. The results point to this strategy as a very promising candidate for the treatment of neuropathic pain and associated emotional disorders, due to its analgesic and anti-inflammatory effects, as well as its anxiolytic and antidepressant properties. In the study, the treatment was administered to mice by injection, but in the future other routes will be tested, such as oral administration. The next steps will be to investigate how the treatment works in animal models of pain associated with chemotherapy, because many times cancer patients present neuropathic pain as a side effect of the treatment, as well as evaluating its effects on the memory and emotional deficits that these same patients can also suffer. To read the original article click here.

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