Top 10 Alternative Health Searches for 2018

Merry Christmas and Happy Holidays! I want to take this opportunity to express my gratitude to all of our awesome patients. If it wasn’t for you, we wouldn’t have been in business for 29 years already. Below are the Top 10 alternative health topic searches for 2018: No. 1 — High Blood Pressure A blood pressure reading of 120/80 millimeters of mercury (mmHg) is considered healthy. High blood pressure (hypertension) is typically considered anything over 140/90 mmHg, although the latest guidelines from the American Heart Association now have 130/80 mmHg as the cutoff for a diagnosis of hypertension. In the U.S., an estimated 1 in 3 have high blood pressure, and another 1 in 3 have prehypertension. High blood pressure is a major risk factor for cardiovascular disease, stroke and dementia, adding further weight to recommendations to get your blood pressure under control in order to protect not only your heart but also your long-term cognitive health. “High Blood Pressure Linked to Increased Risk of Dementia” reviews the latest research linking hypertension with a higher risk for Alzheimer’s disease; factors that can affect your blood pressure reading; common causes for high blood pressure; and, natural ways to normalize your blood pressure without drugs. Salt-related hypertension is also a concern for many. A key message here is that processed foods and sugars may have a far greater impact on your blood pressure than salt, and that your sodium-to-potassium ratio is far more important a factor than the amount of salt you eat. No. 2 — Ketogenic Diet Many of the disease epidemics facing us today — including obesity, diabetes, heart disease, cancer and dementia — could be turned around by educating people about the benefits of a cyclical ketogenic diet, i.e., a diet high in healthy fats, moderate in protein and low in net carbohydrates (total carbs minus fiber). Burning fat improves mitochondrial function; cycling in and out of nutritional ketosis is recommended once your body is able to efficiently burn fat. No. 3 — Beets Beets have gotten loads of beneficial press in the past year, as research demonstrates the beneficial impact of plant-based nitrates on your heart health. Your microbiome converts the nitrates found naturally in plant foods into beneficial nitric oxide, while the nitrates in cured and processed meats raise your risk of cancer by being converted into carcinogenic N-nitroso compounds due to the presence of proteins and heme in the meat. No. 4 — Vitamin D We’re continually learning more and more about the benefits of vitamin D — and how vitamin D works with other nutrients to optimize health. “Without Magnesium, Vitamin D Supplementation May Backfire” explains why optimizing your magnesium level is so important for effectively raising your vitamin D level. Like vitamin K2 and calcium, magnesium is a crucial cofactor when trying to raise your vitamin D, as it’s required for the activation of vitamin D. Without sufficient amounts of magnesium, your body cannot properly utilize the vitamin D3 you’re taking, and research shows improving your magnesium status can actually allow you to raise your vitamin D level while taking lower doses. No. 5 — Intermittent Fasting Fasting upregulates your body’s natural cleansing processes necessary for optimal cellular renewal and function — and triggers the generation of stem cells. The cyclical abstinence from food followed by refeeding also massively stimulates mitochondrial biosynthesis. All of this is needed for optimal health and disease prevention, which is why fasting has such a powerful regenerative effect. Research shows fasting is a powerful lifestyle tool for combating obesity, insulin resistance and related health problems, including cancer. There’s even evidence to suggest fasting can help prevent or even reverse dementia, as it helps your body clean out toxic debris. No. 6 — Flu Shot Facts Flu protection is a common yearly concern. The vaccine effectiveness against influenza for the 2017/2018 seasonal flu vaccines was just 36 percent. Research shows the flu vaccine does not result in significantly fewer or lessened symptoms should you contract the flu. In fact, there’s plenty of evidence suggesting flu vaccinations render you more susceptible to illness, both in that season and the following one. No. 7 — Sucralose (Splenda) Sucralose (sold under the brand name Splenda) is one of the main competitors to aspartame, and both of these artificial sweeteners can have serious health consequences, raising your risk of obesity, diabetes and other chronic health problems. One of sucralose’s mechanisms of harm is the destruction of beneficial gut bacteria. “New Splenda Studies Confirm Its Dangers” reviews research showing sucralose is not a biologically inert compound; it is in fact metabolized, and accumulates in fat cells — something that the industry has long denied — and has toxic effects in your liver. The article also lists commonly reported side effects, and other scientific findings that question its overall safety in the long term. No. 8 — Probiotics More attention than ever is being put on your gut health, and understandably so because 70 to 80 percent of your immune function resides within your gastrointestinal tract. Your gut bacteria can also influence your behavior and gene expression, and have been shown to play a role in a variety of diseases, including obesity, diabetes, autism and Parkinson’s disease. While fermented foods and a healthy low-sugar, high-fiber diet are foundational for gut health, probiotic supplements can also be beneficial. No. 9 — Berberine A number of new supplements have gained recognition in the past year, with berberine, a powerful AMPK activator, being among the most popular and most-searched-for. AMPK is an enzyme that plays an important role in body fat composition, inflammation, blood lipids, mitophagy (mitochondrial autophagy) and mitochondrial biogenesis. It also stimulates five other critically important pathways: insulin, leptin, mTOR, IGF-1 and PGC-1α. No. 10 — Cancer As you’d expect, cancer is also on the list of most-searched-for health concerns. Clearly, prevention is worth a pound of cure when it comes to cancer, and while diet is paramount (with cyclical keto and fasting topping the list of all-natural cancer prevention strategies), specific nutrients and supplements show great promise as well, curcumin being one of the most potent and most well-studied. When it comes to cancer treatment, more people than ever before are forgoing conventional chemotherapy and are starting to take control of their own cancer treatment and care. Overall, years of research supports the sanity of this trend, as studies have repeatedly shown chemo is nowhere near as effective as most people think, and actually hastens death when given to severely ill patients. The remarkable benefits of nutritional ketosis and fasting as adjuncts to conventional cancer treatment are also detailed in “Metabolically Supported Therapies for the Improvement of Cancer Treatment,” which features an interview with Dr. Abdul Slocum and Travis Christofferson, author of "Tripping Over the Truth: How the Metabolic Theory of Cancer is Overturning One of Medicine's Most Entrenched Paradigms.” Let’s face it: We’re surrounded by threats, some of them unseen, that are putting us at risk of ill health. GMOs. Processed foods. EMFs. And that’s just the tip of the iceberg. It’s at this time that most people seek guidance to help guard against these perils and secure their well-being. Oftentimes, it seems like an impossible feat. **But here’s a secret: The most complex of tasks can become easier and simpler if you take them one step at a time. If you’re truly committed to take control of your health, start today. If you have any questions, speak to one of the doctors at our office. Source: www.mercola.com, 12/26/18.

Harvard scientists say these 5 things can prolong your life by a decade.

Want to live 10 years longer? You may have to revamp your lifestyle. There are five habits that, when done together, could add more than a decade to your life expectancy, according to a study released by the Harvard School of Public Health. The good news: 10 years is a lot of extra time. The bad news: You’ll have to cut out junk food and stop being a couch potato. Here’s what the study recommends you do: • Eat a healthy diet • Exercise 30 minutes or more a day • Maintain a healthy weight (specifically, a body mass index between 18.5 and 24.9) • Don’t drink too much alcohol (No more than one 5 oz. glass of wine per day for women, and two glasses for men) • Don’t smoke (ever) Men and women who followed the healthiest of lifestyles were 82% less likely to die from cardiovascular disease and 65% less likely to die from cancer compared with people who lived unhealthy lifestyles over the course of 30 years, according to the study, published online in the journal Circulation. The researchers analyzed 34 years of data from more than 78,000 women and 27 years of data from more than 44,000 men. The researchers estimated the women who adopted these five habits would see 14 more years of life, and men would add 12 years. The healthy habits that the Harvard researchers pinpointed may sound obvious, but they’re not easy to adopt. For starters, that recommended BMI might be difficult for many Americans. The average BMI for the average American man is 28.6, up from 25.1 in the early 1960s. Anything over 24.9 is considered overweight and a BMI over 30 is regarded as obese. There are a few ways to slowly make them a part of your life however, according to the National Institutes of Health. Become aware of your bad habits, whether they’re dipping into the office vending machine at 3 p.m. or staying out late and giving the gym a miss the next morning. Also, don’t do it alone. Ask friends and family to try these healthy challenges with you. The National Institutes of Health also suggests looking ahead and imagining how you’ll feel when you accomplish your goals. “You’re never too out of shape, too overweight, or too old to make healthy changes,” the organization’s monthly newsletter suggests. There are other factors to consider if you want to add years to your life or, at the very least, not shorten it. Along with exercising and eating nutritious meals, people need to have active social lives and get enough sleep, studies suggest. More than 40% of adults in the U.S. suffer from loneliness, which is linked to depression, dementia, anxiety and cardiovascular diseases. Insufficient sleep also leads to hypertension, diabetes and obesity. Take into consideration what happens when you do the opposite of the Harvard study’s recommended habits: • Poor diet leads to one in five deaths, according to a study by researchers at the University of Washington and published in Lancet. A poor diet can also cause high blood pressure and diabetes, which are linked to eating the wrong foods. (The right diet, the study found, is one that incorporates whole grains, fruit, nuts and seeds). • Not exercising also leads to high blood pressure and diabetes, and people who are physically inactive are more likely to develop anxiety, depression, coronary heart disease and even cancer, according to Johns Hopkins Medicine. • Falling below or above your proper BMI isn’t safe. Being underweight, where your BMI is below average, signals malnutrition and increases the risk of osteoporosis, a decreased immune function and fertility issues, according to Healthline. Having a higher BMI or having obesity causes chronic health conditions, such as asthma and bone problems. • Overindulging in alcohol can lead to cancer according to the American Society of Clinical Oncology. • Smoking has killed more than one in 10 people worldwide, according to a study published in Lancet — 11.5% of global deaths were attributed to smoking. Given all that, those 5 good habits may not seem so bad, after all. Source: Alessandra Malito, MarketWatch, 11/18/18.

The 2018 Gallup Poll - Opinion on Chiropractic

In the fourth installment of Gallup and Palmer annual report, we unveil new findings on Americans’ preferences for neck or back pain care, patient experiences with health-care providers and the prevalence of various methods for addressing this type of pain in the United States. Among the key findings: • Americans are open to an all types of treatments to address neck and back pain. On average, 67% of Americans suffering from neck or back pain would want to see a professional who treats using a variety of methods including prescription medication or surgery. Still, 79% of U.S. adults would prefer to try to address their neck or back pain using methods other than prescription medication first. • Many neck or back pain patients use self-care techniques – non-drug therapies. Therapies include superficial heat (77%), yoga (72%) and cold packs (60%). Many also use non-drug therapies that require a health-care professional for care, such as massage (53%), spinal adjustment (47%) and physical therapy (42%). • The reasons for visiting different practitioners vary. Among those who’d seen an M.D. most often; the top reasons were insurance coverage (38%), trust (30%), habit (26%) and effectiveness (23%). For physical therapists; it’s safety (50%), insurance coverage (47%) and effectiveness (42%). For chiropractors; it’s safety (54%), trust (53%) and effectiveness (52%). The majority of U.S. adults have positive views of chiropractors. •63% agree most chiropractors have their patients' best interest in mind. •52% agree most chiropractors are trustworthy. Other key findings include: Among frequently visited practitioners, sufferers of neck or back pain report a high level of care. ◦Adults who saw a chiropractor for significant neck or back pain in the last year say their chiropractor listens (93%), provides convenient, quick access to care (93%), demonstrates compassion (91%) and explains things well (88%). Similar percentages exist for physical therapists. ◦Adults who saw a medical doctor for neck or back pain are less likely to say their health care provider did these things – listens (72%), explains things well (67%), and demonstrate compassion (66%). Source: palmer college of chiropractic website, 10/3/18.

8 Fitness Myths Debunked

If you've been working out for any length of time or simply following the trends in exercise, you know there is no shortage of conflicting and confusing advice. It can be a struggle to separate fact from fiction. An article published in Business Insider sought to address the biggest exercise myths. Myth No. 1: Exercise Doesn't Help Counter the Negative Effects of Aging. Truth: Given its many overall benefits, regular exercise is clearly able to greatly help counteract some of the negative effects of aging, and regardless of your age, you're never too old to begin an exercise program. A study published in the Journal of the American Heart Association involving 1,622 men and women, ages 60 to 64, who wore heart-rate monitors for five days, suggests exercise is important for your heart health, especially as you age. The 60 - 64 age range represents an important transition between work and retirement, when lifestyle behaviors tend to change. It may be an opportunity to promote increased physical activity. In addition, cardiovascular disease risk is higher in older adults. It's important to understand how activity might influence risk in this age group. We found it's important to replace time spent sedentary with any intensity level of activity. The researchers classified physical activity as either light; such as gardening, golf, slow walking or stretching — or moderate-to-vigorous, which included bicycling, brisk walking, dancing, mowing, tennis or vacuuming. Overall, the participants who undertook more activity had lower levels of the negative biomarkers. The study authors stated, "Greater light physical activity and moderate‐to‐vigorous intensity physical activity and less sedentary time in early old age were associated with more favorable cardiovascular biomarker profiles." Myth No. 2: A Sluggish Metabolism Is the Main Trigger of Weight Gain as You Age. Truth: Age-related weight gain has far more to do with your diet and activity level than your metabolism and one of the best ways to avoid age-related weight gain is to exercise regularly. That said, if you think your metabolism is stalled, you might consider inflammation as a contributing factor. After all, weight gain is often a sign of chronic low-level inflammation and is affected by the foods you eat. Keep in mind, so-called "healthy" foods like beans, dairy, grains, legumes, nuts and seeds can cause inflammation. Unidentified food sensitivities can push you toward insulin and leptin resistance, which will seriously hamper your metabolism, digestion and other areas of health. When you have a food sensitivity or allergy, your body feels "attacked" rather than nourished by that food, which causes it to circulate inflammatory molecules. In addition to issues with insulin and leptin, this state is often accompanied by an imbalance in the microorganisms in your digestive tract, also known as gut dysbiosis. Beyond food allergies and intolerances, you can develop inflammation through environmental toxins, overexercising, poor sleep, and stress. Foods most likely to be proinflammatory are junk foods and highly processed foods, including omega-6 oils, grains, foods high in sugar and those that are genetically engineered. Myth No. 3: The Optimal Time to Work Out Is First Thing in the Morning. Truth: Regardless of what works best for others, the best time for you to exercise hinges on your personal choice. I suggest you choose the time of day that allows sufficient time for a quality workout and gives you the best chance of exercising regularly. If you prefer morning exercise, you'll appreciate knowing research has shown exercising on an empty stomach is useful for preventing both weight gain and insulin resistance, which is a hallmark of countless chronic diseases. Exercising early in the day leaves less chance for other obligations to crowd out your workout and also is a good companion to intermittent fasting. Afternoon exercise has been shown to help regulate circadian rhythms, at least in one study involving lab mice. Some studies suggest that exercising late in the afternoon might be best for many from a hormonal perspective, especially if doing strength training. However, it is best, just like eating, to avoid exercise at least three hours before bed. Disrupted circadian rhythms can increase your risk of diabetes, high blood pressure, memory loss, mood disorders and obesity, among other conditions. From a circadian point of view, it makes sense to see higher benefits from afternoon exercise because circadian rhythms control your body temperature, which has an impact on your workout. Your body temperature tends to be a degree or two warmer in the afternoon than in the morning, resulting in better muscle performance and decreased risk of injury. You are generally more alert in the afternoon. Plus, if you tend to feel sluggish in the early or midafternoon, going to the gym might be a good way to push through fatigue and sleepiness. As you can see, there are a variety of opinions about the time of day best suited for exercise. One thing is certain, however: Any exercise is better than none, regardless of when you do it. The most important thing is to choose a convenient time of day so exercise becomes a habit. Myth No. 4: Working Out Turns Fat Into Muscle. Truth: You can't turn fat into muscle but you can use exercise to physically transform your body, which primarily removes fat through your lungs as you exhale. Physiologically speaking, fat and muscle are two different tissues. Adipose (fatty) tissue is found under your skin, around your internal organs and sandwiched between your muscles. Muscle tissue, which is defined in three categories — striated (banded), smooth and cardiac — is found throughout your body. The reality is that exercise will help you reduce fat levels and also increase your muscle mass, but it does this by decreasing and increasing those tissues directly, not converting one to the other. In a 2014 study published in BMJ, Meerman and Brown state, "Considering the soaring overweight and obesity rates and strong interest in this topic, there is surprising ignorance and confusion about the metabolic process of weight loss." According to their calculations, your lungs are the primary excretory organ for fat. When you lose weight, you exhale 84 percent of the lost fat in the form of carbon dioxide, while the remaining 16 percent is excreted as water via your bodily fluids. Myth No. 5: Exercise Is the Single Best Way to Lose Weight. Truth: When trying to lose weight, you'll want to avoid the common trap of thinking you can simply "work off" whatever you eat. Experts agree the first step toward slimming down almost always starts with your diet. By making even a few small changes to your eating habits, you can begin to lose weight. When making dietary changes, the best strategy is to focus on one area at a time. You can always add another area later. Below are six tips to help you jump-start diet-based weight loss: Time Your Food — Perhaps the most powerful strategy is to decrease your eating window to six to eight hours making sure you don't eat at least three hours before bed time. This is a form of intermittent fasting or time restricted eating we call Peak Fasting. Avoid drinking fruit juice and soda, and most especially diet soda — Drinking your calories is a bad idea, and fruit juice and soda are loaded with sugar. Within 20 minutes of drinking soda, your blood sugar spikes and your liver responds by turning massive amounts of sugar into fat. A high sugar intake contributes not only to weight gain, but also diabetes, high blood pressure, heart disease and premature aging. Drinking diet soda also has been positively linked to weight gain. Research indicates your brain can tell the difference between real and artificial sugar, which means consuming artificial sweeteners increases your craving for the real thing and therefore may lead to overeating and weight gain. Eat plenty of organic vegetables — One of the best ways to improve your health is to make sure you're eating plenty of fresh, organic vegetables. If possible, grow your own or source them locally and consume the majority of them raw. Limit fructose from your diet — No matter how hard you may try to rationalize sugar as part of a healthy diet, the truth is it only serves to damage your health. Americans love sugar, and the average adult consumes about 20 teaspoons of added sugar every day. For optimal health, limit your fructose intake to less than 25 grams (g) per day if you are in good health and to less than 15 g per day if you are dealing with a serious illness or chronic disease. Be sure to include fructose from whole, raw fruit and berries within these limits. Keep eating out to a minimum — The reason your favorite restaurant foods often taste better than your home-cooked meals is because they most likely are loaded with artificial flavors, hydrogenated fats and sugar. Given the reality most restaurants — even some pricy, five-star establishments — rely on frozen, precut and precooked foods, the chances are good your restaurant meal is highly processed and nutritionally inferior to anything you can make at home using fresh, organic ingredients. Plan your meals — Taking time to plan your meals, which may include taking lunches to work or a healthy snack to get you through your evening commute, is vital to your weight-loss success. You have a better chance of making healthy changes if you work from a weekly meal plan. Your meal plan must be backed up by a strong commitment to grocery shopping and food preparation. While it takes considerable time and effort to eat healthy, you won't regret the positive results you'll see in terms of weight loss and other areas of health and well-being. Stay away from fast foods and processed foods — Avoid fast food and processed food if you value your health. It is loaded with chemicals, sodium, added sugar and other toxins. The cheap price of fast food is enabled somewhat by the use of subpar meat from animals raised in CAFOs, where they receive heavy doses of antibiotics and a diet of genetically engineered grains while being subjected to illness and overcrowding. Myth No. 6: It Takes a Few Weeks to Get 'Out of Shape'. Truth: Your muscle tissue can start to break down in the first week you stop getting regular exercise, and the declines continue from there. If you need one motivator to keep exercising, this might be it. It's a horrible feeling to lose muscle tone and the other gains you realized when you were working out regularly. For that reason, aside from illness and emergency situations, I advise you to not allow anything to come between you and your workout. "If you stop training, you actually do get noticeable deconditioning, or the beginnings of deconditioning, with as little as seven days of complete rest," states Shawn Arent, Ph.D., director of the Center for Health and Human Performance at Rutgers University. "It very much is an issue of 'use it or lose it'." Myth No. 7: Games and Puzzles Are the Best Workout for Your Brain. Truth: While mental games and puzzles have some effect on your brain, physical exercise is still among the best ways to ensure a healthy brain. In fact, there's ample evidence showing physical exercise, especially strength training, is vitally important for healthy brain and nervous system function. A number of studies have linked leg strength to various cognitive benefits. A 2018 study published in Frontiers in Neuroscience indicates your neurological health is as dependent on signals from your large leg muscles as it is on signals from your brain to your muscles. According to Medical News Today, "The main takeaway of the new findings is that leg exercise — weight-bearing exercise, in particular — 'tells' the brain to produce healthy neurons, which are key for … [coping] with stress and life changes." The researchers called out climbing stairs, dancing, hiking, tennis, walking and weightlifting as healthy examples of weight-bearing exercise. Study author Raffaella Adami, Ph.D, professor and researcher in the department of health science at Italy's University of Milan, said: "It is no accident we are meant to be active: to walk, run, crouch to sit and use our leg muscles to lift things. Our study supports the notion that people who are unable to do load-bearing exercises — such as patients who are bedridden, or even astronauts on extended travel — not only lose muscle mass, but their body chemistry is altered at the cellular level and even their nervous system is adversely impacted." Myth No. 8: Your BMI Is an Accurate Measure of Your Overall Health. Truth: Instead of using body mass index (BMI), experts suggest measuring your waistline — using either your waist-to-hip or height-to-waist ratio — is a more accurate measure of your overall health. BMI is an outdated metric now primarily used by insurance companies to set premiums — charging those struggling with obesity higher rates than those who possess average BMIs. A primary reason why BMI is a flawed tool relates to its use of weight as a measurement of your disease risk. In reality, a high percentage of body fat is correlated to a higher risk of disease. Because your weight varies according to the density of your bone structure, you may weigh more if you are big-boned but not necessarily have a higher proportion of body fat than normal. It may seem that health and wellness are no longer the norm. An opioid epidemic sweeps the country, the obesity rate is skyrocketing, life expectancy is dropping and chronic diseases are rampant. Our communities are being damaged at every level and the only way to reverse these trends is through education and personal example. The time is ripe for revolution — a health revolution. Start today. Source: the business insider, 9/12/18.

50 Questions to Ask Your Kids Instead of Asking “How Was Your Day”

School will be starting soon. Your kids will all be going in different directions. Between working and shuffling kids to and from activities, it will be an adjustment to say the least. Our writers decided to share their favorite conversation starters with their kids. These are especially great after a long school day when your babies don’t want to chat. 1. What made you smile today? 2. Can you tell me an example of kindness you saw/showed? 3. Was there an example of unkindness? How did you respond? 4. Does everyone have a friend at recess? 5. What was the book about that your teacher read? 6. What’s the word of the week? 7. Did anyone do anything silly to make you laugh? 8. Did anyone cry? 9. What did you do that was creative? 10. What is the most popular game at recess? 11. What was the best thing that happened today? 12. Did you help anyone today? 13. Did you tell anyone “thank you?” 14. Who did you sit with at lunch? 15. What made you laugh? 16. Did you learn something you didn’t understand? 17. Who inspired you today? 18. What was the peak and the pit? 19. What was your least favorite part of the day? 20. Was anyone in your class gone today? 21. Did you ever feel unsafe? 22. What is something you heard that surprised you? 23. What is something you saw that made you think? 24. Who did you play with today? 25. Tell me something you know today that you didn’t know yesterday. 26. What is something that challenged you? 27. How did someone fill your bucket today? Whose bucket did you fill? 28. Did you like your lunch? 29. Rate your day on a scale from 1-10. 30. Did anyone get in trouble today? 31. How were you brave today? 32. What questions did you ask at school today? 33. Tell us your top two things from the day (before you can be excused from the dinner table!). 34. What are you looking forward to tomorrow? 35. What are you reading? 36. What was the hardest rule to follow today? 37. Teach me something I don’t know. 38. If you could change one thing about your day, what would it be? 39. (For older kids): Do you feel prepared for your history test? 40. Who did you share your snacks with at lunch? 41. What made your teacher smile? What made her frown? 42. What kind of person were you today? 43. What made you feel happy? 44. What made you feel proud? 45. What made you feel loved? 46. Did you learn any new words today? 47. What do you hope to do before school is out for the year? 48. If you could switch seats with anyone in class, who would it be? And why? 49. What is your least favorite part of the school building? And favorite? 50. If you switched places with your teacher tomorrow, what would you teach the class? Good luck and enjoy the conversations with your children. Source: leslie means, 8/12/18.

Suicide Is on the Rise — Know the Warning Signs and How to Help

With the recent suicides of fashion designer Kate Spade and celebrity chef and TV personality Anthony Bourdain, which occurred within days of each other, have reignited a much-needed public discussion about suicide, mental illness and its treatment. As noted by Dr. Anne Schuchat, principal deputy director of the U.S. Centers for Disease Control and Prevention (CDC), depression “is not a condition that is related to success or failure. No one is immune. The story at-a-glance  Depression is one of the most common mental disorders in the U.S., affecting more than 16 million Americans, and the leading cause of ill health and disability worldwide.  Between 1999 and 2016, suicide increased by 28 percent across most American demographics; in 25 states, the suicide rate rose by more than 30 percent.  Between 2008 and 2015, the number of children hospitalized for either thinking about suicide or attempting suicide doubled; among girls aged 10 to 19, the suicide rate rose by 70 percent between 2010 and 2016.  In 2016, nearly 45,000 Americans committed suicide, making suicide the 10th most common cause of death that year; along with drug overdoses and Alzheimer’s disease, suicide is one of three leading causes of death that are on the rise.  Know the common causes of suicide, the warning signs that someone may be contemplating suicide, and how you can help them. Know the 12 Warning Signs of Suicide, and How to Help While some are better at keeping their depression and any thoughts of suicide well hidden, even from the ones they love, it’s important for everyone to recognize the warning signs, and what they can do to help. According to the CDC, the 12 warning signs that someone may be contemplating or getting close to suicide are: •Feeling like a burden •Being isolated •Increased anxiety •Feeling trapped or in unbearable pain •Increased substance use •Looking for a way to access lethal means •Increased anger or rage •Extreme mood swings •Expressing hopelessness •Sleeping too little or too much •Talking or posting about wanting to die •Making plans for suicide What You Can Do to Help If you notice one or more of these signs, take the following five steps to help. For more information about how to prevent suicide, see www.BeThe1To.com. 1. Ask how they are feeling and if they are considering ending their life, or if they have a plan to do so. 2. Don’t let them be alone and do your best to keep them safe. 3. Make yourself available to them. 4. Reach out to them daily and help them connect to others. 5. Follow up. If you live in the U.S. and are having thoughts of suicide, call the National Suicide Prevention Lifeline at 1-800-273-8255 or text 741-741 for the Crisis Text Line. If you are in danger of acting on suicidal thoughts, call 911 for immediate assistance. Source: mercola.com, 6/27/18.

10 Things to Do Daily to Help Your Brain

Even though your brain affects everything you do, you probably don't give it — literally — much thought. Clever pun aside, how often do you actually consider what your brain may need to stay healthy? Given the fact your brain impacts all aspects of your life — from happiness and health, to relationships and rest — it's important you understand how to take care of it. While aging and genes have some effect, they may not have the final word about the fate of your brain. Your brain's lifelong neuroplasticity enables you to have continual influence over its health based on how you eat, sleep, exercise, express yourself, manage stress and more. The actions, attitudes and thoughts you have today, as well as the daily lifestyle choices you make, all play a meaningful role in your brain's health. With more than 5 million Americans currently living with Alzheimer's disease and as many as 16 million expected to suffer with it by 2050, brain care is not a subject you can afford to ignore. Start today by reviewing the following 10 actions you can take daily to positively impact the health of your brain. 1. Get Proper Sleep - About 1 in 3 Americans gets less than seven hours of sleep a night, and an estimated 83.6 million adults in the U.S. are sleep-deprived. You may be suffering from sleep deprivation if you work the night shift, have sleep apnea or spend a lot of time in front of electronic gadgets at night. Particularly if your habit is to sleep five or fewer hours a night, you may be putting yourself at risk of cognitive decline and memory issues that will only accelerate as you age. Even if sleep duration is good, sleep quality can be quite poor. People who wake up many times during the night can have some nights with zero hours of deep, restful sleep. Poor sleep quantity and/or quality can cause excessive daytime drowsiness … chronic fatigue, headaches, mood issues, irritability, poor memory and cognitive dysfunction." The National Sleep Foundation offers three tips to support your body's need for quality sleep: •Vary your wake-up time on the weekends no more than an hour from your weekday schedule to better support a consistent sleep-wake schedule, also known as your body's circadian rhythm •Take a 20-to-30-minute nap on weekend afternoons, ideally between 2 p.m. and 3 p.m. Research suggests adults need right around eight hours of sleep a night. The sleep needs of seniors, young adults, teenagers and children vary. Using a wearable fitness tracker at night may help you gain more insight into your sleep patterns. 2. Train Your Unconscious Mind - According to the documentary "Automatic Brain: The Magic of the Unconscious Mind," your subconscious mind manages about 90 percent of everything you do whether you are asleep or awake. You may be surprised to learn your conscious mind plays only a minor role in guiding your life. In reality, most of what you think, say and do every day is a function of your "automatic," or unconscious brain (also known as your subconscious). Without you fully realizing it, your brain essentially is running your life on autopilot. Because your unconscious mind has a pervasive influence on your life, you can actively harness its power and direct its influence in positive, life-giving ways by: • Expressing yourself artistically: Artistic endeavors such as coloring, drawing or painting make use of your subconscious by allowing your creativity to surface and making space for the expression of your true feelings. Because the goal is to tap into your unconscious mind, you don't need to be a great artist, just open to the creative process. • Rehearsing desired outcomes: A great way to program a new activity, skill or thought into your unconscious mind is to rehearse it and repeat it until it takes root. Similar to the countless songs and jingles lodged in your subconscious, you can rehearse new attitudes, ideas, outcomes and thoughts that you want to become reality. By frequently repeating out loud what you want, you aid your subconscious mind in catching on and helping you achieve your desired outcomes. • Reviewing before bed: A great way to learn new material, such as exam material, goals, presentations or speeches, is to review it right before you go to sleep. Doing so helps transfer the content to your subconscious, putting it at the forefront of your mind as you drift off to sleep, and potentially influencing the content of your dreams. 3. Focus on One Task at a Time - Multitasking is perceived to be more efficient than a single-minded focus, but you'll feel calmer and more relaxed if you choose to focus on one task at a time. Think about the last time you tried to talk on the phone with a friend while cooking supper or checking your email. I bet you missed much of what your friend was saying because your brain was trying to split time between two very different activities. Research conducted by Stanford University suggests multitasking reduces your efficiency because your brain can only do one thing well at a time. So, give your brain a break and put your focus exclusively on the one task or person at hand. You may be surprised at the results. 4. Exercise Regularly - If you exercise regularly, you not only will have a healthier body, but a better brain, too. Regardless of your age, exercise can provide enormous benefits for your body and your mind. If you're over 40, it's especially important to step up your exercise program because your physical strength, stamina, balance and flexibility are beginning to decline due to age. To achieve optimal benefits, you'll want to establish a comprehensive exercise program that includes high-intensity exercises, strength training, core exercises and stretching. I also urge you to consider walking, in addition to your regular workout regimen, aiming for 10,000 to 15,000 steps per day. Avoid sitting as much as possible — limiting your sitting to three hours a day or less. 5. Write Down Your Thoughts - The prevalence of computers, smartphones and tablets, as well as the diminished emphasis on handwriting means communication involving pen and paper is becoming less common. As such, technology is causing us to miss out on the brain benefits of writing. For example, research suggests writing things by hand helps you better internalize information and ensures you retain it. In addition, getting your thoughts down on paper can help you remove "mind clutter," especially before going to bed. If you are feeling highly stressed and anticipate not sleeping well as a result, make time to write out your thoughts before going to bed. Simply take out a pad of paper and a pen, set a timer for five to 10 minutes and begin writing whatever comes to mind. Avoid editing yourself and write literally anything and everything that comes to mind. When left unchecked, lingering negative feelings and the emotional stress accompanying them can wreak havoc on your brain health. Over time, as you stick with this habit — ideally as a weekly or even daily activity — your brain will connect with your subconscious, uncovering and surfacing valuable insights and thoughts of which you had previously been unaware. 6. Eat a Healthy Diet - The following dietary recommendations are vital for maintaining brain health and staving off Alzheimer's: • Eat real food, ideally organic. Be sure to choose organic grass fed meats and animal products. Research has shown vegetables to be particularly beneficial for slowing age-related cognitive decline due to the antioxidants they contain. Avoid processed foods of all kinds because they contain items known to be harmful to your brain, such as refined sugar, artificial sweeteners, glutinous grains, genetically engineered ingredients and pesticides. • Replace refined carbohydrates with healthy fats. Contrary to what most people think, your brain does not need carbohydrates and sugars for fuel. What it does need is healthy fats, such as saturated animal fats and animal-based omega-3s, which are far more important for optimal brain function. Avoid all trans fats and hydrogenated fats such as margarine and various butter-like spreads, as well as vegetable oils like canola and soybean oil. Healthy fats to add to your daily diet include: Animal-based omega-3s (krill oil, anchovies and sardines), Avocados, Butter, Coconuts and coconut oil, Ghee (clarified butter), Olives and olive oil, Organic egg yolks, Raw cacao butter, Raw dairy, Raw nuts, Seeds like black sesame, cumin, hemp and pumpkin • Avoid gluten and casein. The main items to forgo in this category are wheat and pasteurized dairy, but not dairy fat such as butter. Research shows your blood-brain barrier is negatively affected by gluten. Gluten also makes your gut more permeable. This allows proteins to get into your bloodstream where they promote autoimmunity and inflammation, both of which play a role in the development of Alzheimer's. • Optimize your gut flora. You can strengthen your gut microbiome not only by abstaining from processed foods, but also by avoiding antibacterial products, antibiotics and fluoridated water. You can fortify your gut by regularly eating cultured and fermented foods or using a high-quality probiotic. 7. Keep Your Mind Active - Keeping your mind active and mentally stimulated has been shown to be an effective antidote for resisting cognitive decline, especially as you age. Challenging yourself with mental exercise is believed to activate processes in your brain that keep your brain cells alive, support the growth of new nerve cells and foster communication among your nerve cells. If you frequently watch TV and think of it as a form of mental stimulation, you need to know it is actually associated with mental decline. A few of the beneficial activities you can do — at any age — to keep your mind active include: •Learn something new, such as a second language or musical instrument •Play board games, cards or online games •Read and write on a regular basis •Solve crossword, number or other kinds of puzzles; assemble physical puzzles •Take a class online or at your local library or community college 8. Eliminate Toxins - You can help your brain by eliminating toxins that have been shown to negatively affect it (and the rest of your body). A few of the toxins you should avoid are: • Aluminum: Aluminum can cross your blood-brain barrier and has been directly linked to Alzheimer's. Sources of aluminum include antiperspirants, nonstick cookware and vaccine adjuvants. Learn more about how to detox aluminum. • Dental amalgam fillings: Dental amalgam fillings, which are 50 percent mercury by weight, are a major source of heavy metal toxicity. • Flu vaccinations: Many flu vaccines contain both aluminum and mercury, which are considerably more damaging to your health than the illness itself. • Radiation from cellphones and other wireless technologies. 9. Meditate - Meditation helps you take a deliberate break from the stream of thoughts constantly flowing in and out of your mind. Some people use it to promote spiritual growth or find inner peace, while others use it as a powerful relaxation and stress-reduction tool. Research from the National Center for Complementary and Alternative Medicine supports the notion of meditation as a form of "mental exercise" that can help regulate your attention and emotions and improve your well-being. 10. Be Optimistic - A study published in Social, Cognitive and Affective Neuroscience suggests healthy adults who have a larger orbitofrontal cortex (OFC) tend to be more optimistic and have less anxiety. Your OFC is a region of your brain located in your prefrontal cortex just behind your eyes — it plays a key role in regulating your emotions and behavior through the integration of intellectual and emotional information. Researchers believe the size of your OFC appears to predict your tendency toward either anxiety or optimism. Lead researcher Florin Dolcos, associate professor of psychology and neuroscience at the Beckman Institute for Advanced Science and Technology at the University of Illinois, believes cultivating optimistic thoughts can have a lasting effect on your brain. He said, "If you can train people's responses, the theory is that over longer periods, their ability to control their responses on a moment-by-moment basis will eventually be embedded in their brain structure." Even One Change Can Make a Big Difference in Your Brain Health Dementia and Alzheimer's have become so common that you may be accepting these conditions as a natural part of aging, unfortunate family genes or both. The truth is, you can positively influence your brain. The actions I suggested above will help ensure your mind remains sharp and resilient for many years to come. I encourage you to choose one of the suggestions and begin acting on it today. Making just one change can make a big difference in your brain health. Take care of your brain and it will take care of you. Source: mercola.com, 7/20/18.

What Are Some of the Best Brain-Boosting Foods?

Your brain is like a sponge, soaking up not only the information around you on a daily basis but also the vitamins, minerals, antioxidants and other phytochemicals in the food you eat. The more you eat a diet based on whole, healthy foods, the more your brainpower will soar, even to the point of staving off age-related cognitive decline and other brain disorders. While eating real foods is key, there are some superstars that stand above the rest. By planning your meals to include the brain-boosting foods that follow, you’ll be providing the fuel your brain needs to not only stay healthy in the future but also function optimally today, bringing with it increased productivity, focus and a creative edge. 1. Healthy Fish Small cold-water fish that are rich in animal-based omega-3 fats but have a low risk of contamination are among your best choices for healthy fish. This includes anchovies, sardines, mackerel, herring and wild-caught Alaskan salmon. The omega-3 they contain is vital to your brain, helping to fight inflammation and offer numerous protections to your brain cells. This is an area of your brain associated with working memory. They also noticed changes in other parts of the brain, including the occipital cortex (the visual processing center) and the cerebellar cortex (which plays a role in motor control). In addition, older adults with memory complaints who consumed the omega-3 fat had improved memory. Consuming healthy fish once a week or more is even linked to a 60 percent lower risk of Alzheimer’s disease compared with rarely or never consuming it. If you don’t like fish, you can also get animal-based omega-3 fats in therapeutic doses by taking a supplement like krill oil. But if you’re looking for a dietary source, the healthy fish named above are among the best sources. 2. Cruciferous Veggies and Leafy Greens Eating just one serving of green leafy vegetables a day may help to slow cognitive decline associated with aging. They’re a rich source of brain-protective nutrients like folate, vitamins E and K, lutein and beta-carotene. Cruciferous vegetables, like broccoli and cauliflower, are equally impressive, in part because they’re good sources of choline, a B vitamin known for its role in brain development. Choline intake during pregnancy "super-charged" the brain activity of animals in utero, indicating that it may boost cognitive function, improve learning and memory and even diminish age-related memory decline and the brain's vulnerability to toxins during childhood, as well as confer protection later in life. Broccoli offers additional benefits as well, including the anti-inflammatory phytonutrients that work together to support your body’s detoxification processes. 3. Eggs Pastured, organic eggs, particularly the yolks, provide valuable vitamins (A, D, E and K), omega-3 fats and antioxidants. They’re also one of the best sources of choline available. Choline helps keep your cell membranes functioning properly, plays a role in nerve communications and reduces chronic inflammation. Choline is also needed for your body to make the brain chemical acetylcholine, which is involved in storing memories. In pregnant women, choline plays an equally, if not more, important role, helping to prevent certain birth defects, such as spina bifida, and playing a role in brain development. In addition, people with higher choline intakes were shown to have better cognitive performance, doing better on tests of verbal and visual memory, than those with low intake. 4. Coffee Increased coffee (and tea) consumption was linked to a lower risk of glioma brain tumor, such that people in the top category of coffee consumption were 91 percent less likely to have glioma compared with those in the bottom category. It may help your brain function as well, with research showing that drinking one to two cups of coffee daily may lower your risk of Alzheimer's disease and other forms of dementia, cognitive decline and cognitive impairment compared to drinking less than one cup. Drinking coffee may even enhance long-term memory consolidation and, if you drink the caffeinated variety, improve attention and alertness while decreasing your risk of depression. Caffeine can be a double-edged sword, with excess consumption causing adverse effects, and everyone’s tolerance to caffeine is unique. 5. Wine Limited wine intake — one glass a day or no more than seven drinks a week — has been found to protective against dementia in later life. Part of the benefit likely comes from the catechin epigallocatechin-3-gallate (EGCG), found in red wine, which has been found to stop beta-amyloid proteins associated with Alzheimer’s disease from killing brain cells. Resveratrol is another compound in red wine linked to brain benefits, including protecting the neuromuscular junctions (NMJs) between neurons. Resveratrol may also help to restore the blood-brain barrier in patients with Alzheimer’s, which could help keep out unwanted immune molecules that can worsen brain inflammation. 6. Blueberries Blueberries are rich in phytochemicals linked to improvements in learning, thinking and memory, along with reductions in neurodegenerative oxidative stress. They’re also relatively low in fructose compared to other fruits, making them one of the healthier fruits available. Wild blueberries, which have high anthocyanin and antioxidant content, are known to guard against Alzheimer's and other neurological diseases. Wild blueberries have even been shown to reduce some of the effects of a poor diet (such as high blood pressure systemic inflammation). In an animal study, wild blueberries reduced the proinflammatory effects of a poor diet as well as prevented high blood pressure, which would be beneficial for your brain health. Further, women who consumed at least a half-cup of blueberries a week for 15 years had slower cognitive decline than women who did not, with researchers noting, “berry intake appears to delay cognitive aging by up to 2.5 years.” Source: mercola.com, 5/29/18.

40 Percent of Consumer DNA Tests Are Inaccurate

According to Ancestry.com, they claim the largest DNA database with more than 7 million people's DNA stored. In combination with other companies collecting DNA data, the industry estimates over 12 million DNA profiles are on file. David Mittelman, consumer genetics entrepreneur and cofounder of DNAGeeks, “The inflection point started in the summer of 2016 and from there it's gone into the stratosphere.” However, while highly advertised and an incredibly popular way of determining your ancestry, these at-home tests may provide false health information and place your privacy at risk. What’s Being Tested? DNA identification is a relatively new science. Before testing was available, other biological tools were used to help identify people and determine relationships. One of the first of those tools was blood typing. In the early 1920s, scientists were able to identify four different blood types. It wasn't until the mid-1970s when scientists discovered ways of tissue typing using the human leukocyte antigen (HLA) protein present on all tissue except red blood cells. Fast forward to 2010 and researchers are now using next-generation sequencing or massively parallel sequencing as the newest technique for genetic analysis. When a direct-to-consumer DNA test is requested, often what is tested is autosomal DNA, or one of 22 pairs of chromosomes inherited from your parents. Also called genetic genealogy, DNA testing is used together with documentary evidence to define relationships between individuals. This genealogical DNA testing first became available on a commercial basis in 2000. Since then a number of companies have established private testing labs and databases, promising to help identify individuals in your family tree up to five generations back using data points compared against others in their database. DNA may potentially be used to map your family tree, determine the ancestry of your dog, solve crimes or help your physician identify genetic components to a health condition, such as whether or not a woman carries the HER2 gene, knowledge of which will help focus the correct treatment. However, while solving crimes and identification of specific proteins to drive treatment protocols are completed in highly regulated labs set up to protect your privacy, direct-to-consumer DNA tests are not. High Percentage of At-Home DNA Tests Provide False Results In a limited study completed by Ambry Genetics, a small medical lab in California, researchers discovered using at-home DNA tests to assess for risk of certain diseases or other nonphenotypic traits resulted in a 40 percent false positive reading. The information evaluated was about genetic makeup; looking for ancestral linkage was not the issue. Ambry processes DNA for doctors and research institutions and found nearly 40 percent of test results from at-home DNA tests contained false positives. In other words, the direct-to-consumer test indicated there was a genetic variant increasing the individual's risk for disease, but according to Ambry’s genetic sequencing, there wasn't. The study does not discount DNA testing, but rather points out raw data from consumer testing companies may not be as accurate as consumers hope. What Ambry found was consumer labs test genotype DNA rather than sequencing it, and use just one method. Although this method is cheaper and quicker than clinical sequencing, it also is less effective and accurate than the clinical laboratory method of sequencing and using another test to confirm a positive variant. A spokesperson from 23andMe, an at-home DNA test company, discussed the study with a reporter from Gizmodo, telling them 23andMe customers receive a warning the raw data is not necessarily accurate or appropriate for medical use. Contained in their terms of service is a warning that may not be entirely clear to consumers: “This data has undergone a general quality review; however, only a subset of markers have been individually validated for accuracy.” Clinical Confirmation Necessary Before Making Medical Decisions Although these at-home genetic tests are popular as a relatively inexpensive way to track your ethnicity and genetic history, they are not intended for medical use. This means the data you are given is not a replacement for a real medical diagnosis, nor should the information be used to guide medical treatment. This warning refers to raw DNA data many companies send, containing a complicated list of genetic abnormalities implying you may have a greater likelihood to develop a disorder. The authors of the featured study noted false results about genetic disorders might lead people to better preventive care, but may also create needless anxiety over a nonexistent issue. The authors believe it is vital further testing is used to confirm a condition prior to designing a treatment protocol. For instance, while you may have a genetic marker for a health condition, you may never develop it and vice versa. Genetics plays a role in disease development, but in many cases your lifestyle choices and environment play a larger role. How Home DNA Testing Works It appears the increase in interest for direct-to-consumer DNA testing could be a result of how much these companies are spending on advertising. In 2016, Ancestry.com spent $109 million on TV and other advertising and was on track to spend even more in 2017. Most of the at-home kits work in a similar fashion. Since the company uses both documented evidence and DNA evidence to find your ancestry links, you'll first answer a few questions about yourself. Once the kit has arrived you collect the sample as directed. Some DNA test kits use a vial of saliva, while others use scrapings from the inside of your cheek. Before sending the test kit back, you must register it online with the company. This is an important step as the kit is sent to the company without identifying information. Registering the kit allows you to see your results online. Since some states have laws governing DNA testing by private companies when the tests are related to medical conditions, it is important to check the site's terms of service to see if there are any restrictions in your locale before ordering a kit. Companies keep their own database of DNA so software can search for DNA matches with as many people as share their results. If you're trying to build a family tree or look for relatives, this could be a useful feature. Companies Finding Ways to Monetize Your Information The sheer numbers of individuals who have data in DNA databases may catalyze the growth of other companies who reanalyze the data and monetize your information. For instance, Vinome uses your genetic material to predict the type of wine you may find most tasteful. Other companies use the information to provide a breakdown of nutrition or health risks. Unfortunately, this occurs with little oversight from regulators. In past years, direct-to-consumer DNA companies have worked hard to convince customers testing has value. The rising enthusiasm in genealogy has captured a growing interest in monetizing the platform. Harvard geneticist George Church, Ph.D., founded Nebula Genomics, planning to sequence your DNA for under $1,000, giving you insights about your health and at the same time secure the data. In other words, when you take a DNA test through a direct-to-consumer company, the company has the right to sell your genetic data to third parties without passing you profit. On the other hand, when you pay Nebula to sequence your entire DNA, you own the data and may sell it to earn digital money. Pharmaceutical and biotech companies use large DNA data sets in the development of new pharmaceutical drugs. This data is typically purchased for millions of dollars. Nebula’s goal is to eliminate the middleman so you have the opportunity to sell your own DNA data directly to drug companies and other data buyers. More startup companies are building platforms allowing you to sell your genetic information online, but they are not offering genome sequencing in the package. Although you may be intrigued with the idea of making money from a simple DNA test, it is critical you consider these future repercussions to your privacy. Know This Before You Take a Direct-To-Consumer DNA Test Although scientists are excited about the potential information revealed in a deep dive into DNA data, in an era of genetic research, this poses significant problems for your privacy. Hank Greely, director of the Center for Law and the Biosciences at Stanford School of Medicine, comments: “There is no legal limit on what they could do other than the agreement that you enter into with them which they may or may not choose to follow. If they don’t follow it, the chance you would ever find out is very, very low. You cannot promise people absolute confidentiality. The other side of it is that it’s possible that somebody will hack into a company database that does contain your information. My financial information has been hacked three times in two years. All that stuff is out there.” Your DNA contains sensitive information about your health, personality and family history. In the fine print of nearly every testing company, the company claims ownership of your DNA, allowing third parties to access it and making it vulnerable to hackers. The direct-to-consumer DNA testing companies make it clear in their terms and conditions how they use your DNA, but these firms are not bound by HIPAA regulations, which means your personal information is unregulated. And, as with all data, the more places it can be found, the more chances are it can be leaked. Even without an accidental leak, your genetic information may be used for workplace discrimination or in the acquisition of life insurance, long-term care or disability insurance. And, if you share your genetic information with your personal physician and the results are medically relevant, it may also negatively impact your health care coverage. In fact, one company admitted in 2013 the real goal of the company was not to make money selling DNA testing, but instead to collect massive amounts of data they can use without any further consent. So, while it may be tempting to forgo hours of research into developing your family tree by taking a simple DNA test, this test may turn out to be far from simple and cost far more than the original price in the long run. Source: mercola.com, 4/21/18.

The Top 20 Health Tips From Dr. Mercola

To help commemorate 20 years of offering the most up-to-date health information we can, here are 20 tips to help you on your health journey. The topics are all-encompassing, so while you may not be able to do all of them, beginning with a few will improve your overall health and well-being. What to Do More of to Optimize Your Health: 1. Get eight hours of sleep every night. You’ve heard it since you were a kid but that eight hours of shut-eye is serious business. Adequate sleep can make you smarter, skinnier and happier; it helps you process information on multiple levels. You end up consuming more calories when you don’t get enough sleep. Your memory suffers and your risk for depression increases. Your risk of anxiety rises, and with it, coping mechanisms that often involve food. Even your immune system takes a hit. Protect your hours of sleep like you do your bank account. You’ll be richer for it. 2. Get adequate vitamin D and omega-3s. Deficiencies in these two essential nutrients are causing untold damage to the health of millions of Americans. In fact, 85 percent of Americans aren’t getting enough “D” to help fight bone loss, cognitive decline, rheumatoid arthritis and abnormal cell growth. Regular sun exposure is your best source of vitamin D, but supplementation may also be necessary for some people. Omega-3s are polyunsaturated fatty acids (PUFAs), which you need for healthy digestion, blood clotting, memory, muscle strength, vision, heart health and so much more. Excellent sources of animal-based omega-3s include wild-caught Alaskan salmon, sardines, anchovies and krill oil. 3. Get moving. Sitting is a huge part of modern life. The national median of adults with little to no physical activity other than their jobs is 22.6 percent. Walking just one hour a day, the equivalent of about 3 miles, will go a long way toward optimizing your health. You’ll gain greater stamina, more energy along with cutting your risk for several types of disease. Aim for 10,000 steps a day and cut your sitting time to three hours or less daily. 4. Grow your own food. The best way to guarantee you’re eating truly healthy foods like vegetables, herbs and seeds is to produce them yourself. You may be surprised how easy it is to start with organic tomato, beet or lettuce seeds for growing food right at your fingertips. It’s very satisfying, plus you don’t have to worry about genetically engineered (GE) foods laced with harmful pesticides. 5. Get adequate sun exposure. Humans make thousands of units of vitamin D within minutes of whole-body exposure to sunlight, but our jobs keep most people indoors. Regular sun exposure is important not only for adequate vitamin D production but also for boosting your immune system, regulating your circadian rhythm, lowering high blood pressure, improving your mood and even lowering your risk of many cancers, including skin cancer. Always avoid getting burned, but do make sure you spend a sensible amount of time with your bare skin exposed. What to Eat More of to Optimize Your Health: 6. Eat more fiber. It may not make sense until you think about it, but when the foods you eat hang around in your colon for too long, it begins accumulating toxins that can potentially end up causing colon cancer. The foods you eat provide needed nutrients for your body’s health, but then they need to move through your system. That’s where fiber, especially from vegetables, nuts and seeds such as flax and chia seeds — not grains — come in handy. Fiber “sloughs” your intestinal walls to speed up movement. Drinking adequate water helps the process, as well. Fiber is not only beneficial for lowering your cancer risk but also reduces your risk of chronic disease like diabetes and heart disease. I believe about 50 grams per 1,000 calories consumed is ideal. 7. Eat more fish. As you may know, protein is essential for health. You only need to eat 10 - 35 percent of your daily calorie intake from protein. Trading out some of the beef you eat for fish is an excellent way to get adequate protein without getting too much. Larger fish are nearly always contaminated with mercury and other toxins. Exceptions would be wild-caught Alaskan salmon, sardines, anchovies and herring are cold-water fish that offer healthy fats, including omega-3s, without high levels of pollutants. Make sure the fish you eat is wild-caught, not farmed, low in mercury and other pollutants and responsibly harvested. 8. Switch to American grass fed certified. That goes for milk and butter as well as meat, so when you buy these products you know, you’re getting optimal essential minerals and antioxidants, as well as fatty acid composition. Organic grass fed foods are also free of antibiotics and other drugs used in concentrated animal feeding operations. Antibiotic-resistant disease has become a major public health hazard, so buying organic meats is should something you take into consideration. 9. Make fermented foods. Fermented foods provide your body with beneficial microbes, counteract inflammation and control the growth of disease-causing bacteria. All you need is a Mason jar or two to get started. Your gut houses about 85 percent of your immune system, mainly because 100 trillion beneficial and pathogenic bacteria live there and play important roles in your body’s functions. When your GI tract is not properly balanced, a wide range of health problems can appear, including allergies and autoimmune diseases. 10. Grow sprouts. If you haven’t heard about the incredible health benefits of eating sprouted broccoli, bean or sunflower sprouts, it might be helpful to learn that, compared to the considerable vitamins and antioxidants in full-grown vegetables, the micro version (i.e., sprouts) is like veggies on steroids. Sunflower seed and pea shoots are about 30 times more nutritious than organic vegetables. Best of all, growing your own is super easy, quick, cost effective and doesn’t require a lot of space. What to Avoid or Reduce to Optimize Your Health: 11. Avoid lectins. Lectins are carbohydrate-binding proteins you find in wheat and other grains, beans and similar legumes, and nightshade veggies such as tomatoes and peppers. Many are proinflammatory and neurotoxic, and may increase blood viscosity, interfere with gene expression and disrupt endocrine function. That’s why dried beans must be carefully cooked, and never eat them raw. Sprouting and fermenting will also dramatically reduce the lectin content of foods. 12. Avoid fluoride. In the U.S., 57 percent of youth between the ages of 6 and 19 years have fluorosis, a condition in which your tooth enamel becomes progressively discolored and mottled due to overexposure to fluoridated drinking water. Dental fluorosis is an outward sign that fluoride is damaging the body. A forethinking chemist asserted that water fluoridation was tantamount to committing “public murder” back in 1937, sadly confirmed with a sharp rise in cancer deaths implicating fluoride soon after the practice started. Choose non-fluoridated toothpaste and consider a fluoride-removing water filter. 13. Avoid microwaves, especially with plastic containers. Depending on what product you’re using, your plastic might contain phthalates, a type of “gender-bending” chemical causing males of many species to become more female, along with many others. Microwaving food in a plastic container puts your food in contact with phthalates and other chemicals that have leached out during the heating process. Instead, use a glass container and cover your food with a paper towel, a coffee filter or a glass lid set on at a slight angle for steam to escape. Microwaves heat food by causing water molecules in it to resonate at very high frequencies and eventually turn to steam, which heats your food. While this can rapidly heat your food, it also causes a change in your food's chemical structure and destroys many vital nutrients. 14. Limit your protein intake. Protein is essential for health because it helps build muscle, maintain healthy cells and regulate your metabolism, to name a few of its many functions, which is why it’s called the “building blocks of life.” But Americans consume the most meat per capita in the world — more than 175 pounds of pork, poultry and beef per year, which exceeds what is wise for optimal health. People whose protein consumption is 20 percent or more their total caloric intake have a 400 percent higher cancer rate, and a 75 percent higher risk of mortality. Protein is important, but balance is important, too. For optimal health, I believe most adults need about 1 gram of protein per kilogram of lean body mass (not total body weight), or 0.5 grams of protein per pound of lean body mass. 15. Reduce EMFs. No doubt about it: Exposure to EMFs, or electromagnetic fields, is a given if you use a cellphone. Lower your exposure to all electronics whenever possible, but use particular care with your cellphone, portable phone, Wi-Fi router and modem. You can reduce your exposure by shutting off your Wi-Fi at night, keeping cellphones in airplane mode unless using them, using the speaker phone when talking on your cellphone. Things to Eliminate to Optimize Your Health: 16. Give up nicotine for life. You probably already know smoking causes cancer, and other forms of nicotine and tar are every bit as dangerous. But did you know it is one of the factors in the development of Alzheimer’s? In fact, one study showed smokers to have a 45 percent higher risk of developing dementia than nonsmokers. 17. Get rid of nonstick cookware. Here’s why: poly- and perfluoroalkyl substances (PFAS) used to create these surfaces are toxic, both in your body and in the environment. You may have noticed bits that come loose when you’re stirring, and realized they’re going into someone’s body, and toxic fumes, even if you can’t smell them, are, too. Instead, use ceramic or enameled cast iron pots, pans and skillets to do your cooking. 18. Consider getting rid of your mercury fillings. But maybe you should first consider what mercury fillings may be doing to wreck your health. The amalgam fillings put in place by dentists in the U.S. are 50 percent mercury, the vapors of which pass through cell membranes, across your blood-brain barrier and into your central nervous system. Studies show they cause serious psychological, neurological and immunological problems. 19. Give up soda. Countless individuals are making strides toward a healthier lifestyle, but one of the smartest things you can do if you haven’t already is ditch soda. There’s a link between soda consumption and obesity, as well as liver damage, heart disease, diabetes and osteoporosis. Making the switch to water could be the most influential health decision you’ve ever made. 20. Avoid sugar. Evidence suggests excess sugar is a foundational cause of diabetes, obesity and most chronic degenerative diseases, including Alzheimer’s and Parkinson’s, not just an exacerbating factor. Once you more fully appreciate the dangers of sugar, you may finally be more motivated to mostly eliminate it from your diet. It may be difficult in the beginning, but once you cut down on added sugars and other net carbs (total carbs minus fiber), which will allow your body to start burning fat as its primary fuel again, the sugar cravings will disappear. Research stevia as an alternative. What’s in It for You? It’s unfortunate that along with all the options we’re offered in grocery stores, many of them are manufactured with something else in mind besides your health. Our aim is to expose corporate, government and media misinformation that diverts you away from what’s truly best for your health. Unless you actively pursue alternative answers for health and well-being, you’ll most likely be swept into corporate America’s loudest, most persistent answer to every problem, from headaches to obesity to cancer: drugs and medical procedures. We’ve partnered with key organizations also dedicated to educating the public on important health issues, and even push for initiatives that will better public health and the environment while helping you improve your health, naturally. Source: mercola.com, 4/2/18.

The Key to Building Strong Bones

It’s estimated that nearly half of all Americans over age 50 may be at risk for their bone health. And countless others of all ages are not getting sufficient bone-building nutrients in their diets and the physical activity needed for bones to be strong enough to last a lifetime. We’re living longer today. We want to enjoy our independence and live an active life much longer than past generations. To do that, you need strong bones. And you need them to stay healthy and strong your entire life, not just for pleasure, but also for protection. When you’re older, the consequences of weak bones can strip away your independence in the blink of an eye. They can even be deadly. Strong bones protect your heart, lungs, and brain from injury. And your bones become a warehouse for important minerals that you need throughout your life. Your bones also house and protect your bone marrow where white blood cells develop. How the “Silent Thief” Can Escape Detection – Even for Years Bone is a living substance that contains blood vessels, nerves, and cells. Two types of cells control your bone structure: • Osteoblasts – cells that build your bones and strengthen your skeleton. • Osteoclasts – cells that break down old or damaged bone to make room for new bone Very simply, as long as the bone-forming activity, called absorption, is greater than bone breakdown, called resorption, you are assured of maintaining healthy bones. The foundation for strong bones starts at a very young age. Your “bone growth” stage stretches from birth until about age 30. Then you enter the normal age-related bone mineral loss period that continues for the rest of your life. If not given the right kind of care, bones can begin to weaken early in life. It’s a quiet process that steals away your bones. You can’t feel it happening, at least not in the early stages – hence the name “silent thief.” And here’s something that every woman needs to know: Your normal bone loss accelerates during and after menopause for about five to seven years before returning to the slightly slower rate that men experience. You can lose as much as 35 percent of your bone density during those few, short years! Are These Silent Thief “Helpers” Working Behind Your Back? Many people have weak bones and don’t even know it. Many people may be making mistakes now that can affect their bone health later. Here are some of the most common bone health mistakes: 1. Statin Drugs - One in four Americans 45 and older take cholesterol-lowering statin drugs. But doctors often fail to warn patients that statins interfere with vitamin K2’s bone-building functions in your body and increase your risk of deficiency. 2. Antidepressants - Many antidepressant drugs act by altering your serotonin levels and can therefore lower your bone density, according to a recent review of current evidence. 3. Osteoporosis Drugs - Contrary to what you’ve been told, most osteoporosis drugs actually weaken your bones. Bisphosphonate bone drugs impact your normal bone repair process by killing off your osteoclasts, and do make your bones denser, but because the osteoclasts are killed the bone is actually weaker as it is not remodeled properly. 4. Undiagnosed Gluten Intolerance - Could the grains you’re eating be contributing to less-than-optimal bone health? You may not be absorbing the nutrients you need for bone health. 5. Smoking and Drinking - Smoking increases your rate of bone loss, and consuming more than two drinks a day for men and one drink a day for women can interfere with your body’s ability to absorb calcium, slowing new bone formation. 6. Soft Drinks - Studies show that phosphorus in soda weakens your bones by promoting the loss of calcium. And diet sodas might even be worse. The best way to know for sure if your bone health is at risk is to have your bone density tested regularly. Whatever your test results, you’re never too young – or too old – to support your bone health. Exercise is an Essential Key to Healthy, Strong Bones Healthy bones are porous and soft, and as you age, they can easily become less dense and more brittle. Especially if you don’t get the right kinds of exercise. Because bone is living tissue, it requires regular physical activity to renew and rebuild itself. Whenever you jump, run, or lift a weight, the stress of your muscles on your bones signals to your body to add new cells to strengthen your bones. According to the U.S. Department of Health and Human Services report, “Physical Activity and Health: A Surgeon General’s Report,” healthy individuals should do: • A minimum of 30 minutes of weight bearing physical activity of moderate intensity on most days of the week, if not daily. • Strength training at least two times a week. Weight bearing exercises – activities that force you to work against gravity – strengthen bone by stimulating the bone-building cells, osteoblasts. A good exercise to include in your routine is a walking lunge. This helps build bone density in your hips, even without additional weights. Lifting weights, using resistance bands, and yoga all help build bone density and strength. Other weight-bearing activities include brisk walking, tennis, kickboxing, jogging, climbing stairs, hiking, and dancing. Even if you are not able to do these exercises, walking regularly is highly beneficial. The stronger your muscles, the better your balance and coordination. That’s vitally important, especially as you age. Of course, always consider your current physical condition and obtain your doctor’s consent before starting any new type of exercise program. The Intricate Dance Between Bone-Building Nutrients In addition to the right kinds of physical activity, healthy bones and bone building require balancing four major nutrients: Calcium, Vitamin D, Vitamin K2, and Magnesium. The functions of these four nutrients are entwined and depend on each other for strength– much like a twisting grapevine. Just as you can’t untangle a grapevine without wrecking its strength, you can’t separate out one nutrient without affecting the actions of the others. For example: • Vitamin D promotes calcium absorption in your intestines. • Calcium and phosphate depend upon Vitamin D for bone formation. • Vitamin K2 helps to cement the calcium you absorb into the bone matrix rather than depositing it on the inside of your blood vessels leading to atherosclerosis. • Magnesium is an important to build a strong bone matrix. Imagine the effects on your bones if one of these nutrients is missing – or not present in the right amount! And that’s the thing… this can be happening in your bones for years without you even knowing it’s going on. Calcium is Your Bone’s Best Friend (Most of the Time) As we just discussed, healthy bones require plenty of bone building nutrients. And ideally your bones get many of these nutrients from the foods you eat. Our diets have changed over the years to ones that are heavy in meat and grains, which are naturally low in calcium. And they can have an acidic effect on your body if eaten in excess. Your body will always do what it must to maintain a balanced pH. When your body becomes too acidic, it releases minerals – including calcium from your bones and teeth. However, eating too little protein can be just as bad. Protein deficiency interferes with calcium absorption in your intestines. On the other hand, dark, green leafy vegetables are rich in calcium. And they have an alkalizing effect on your body – two important reasons to eat plenty of fresh leafy green vegetables! Remember, the balance of bone-building nutrients is key. I recommend you get your calcium from healthy sources such as those listed below. Some high-calcium foods also contain naturally high amounts of vitamin K2, such as fermented cheeses and butter from pastured cows. When choosing dairy, look for products made from raw, hormone-free, unpasteurized milk: Sesame seeds (1/4 cup) 351 mg Sardines, canned in oil with bones (3 ounces) 324 mg Yogurt (unsweetened) (1 cup) 300 mg Goat’s milk (1 cup) 326 mg Swiss cheese (1 ounce) 270 mg Spinach (1 cup cooked) 260 mg Collard greens (1 cup cooked) 226 mg Canned salmon with bones (3 ounces) 181 mg Almonds (2 ounces) 150 mg Navy beans, cooked (1 cup) 130 mg Broccoli, raw (1 cup) 90 mg Vitamins D3 and K2? Not Quite so Easy… The best source of vitamin K2 is natto, which is fermented soybeans or chickpeas. The best source of vitamin D is exposure to sunlight. Most people may need as little as 15 to 20 minutes of noontime exposure each day on enough exposed skin to maintain serum vitamin D levels in the ideal range. However, many, if not most people in the United States are vitamin D deficient because they don’t receive enough healthy sun exposure. And if you’re 50 or older, your skin may not produce as much vitamin D in response to sunlight. Vitamin K is available as either K1 or K2. While vitamin K1, found in green vegetables is important for your health, it does not build your bones significantly. Only vitamin K2 does that. Here’s the challenge… If you don’t regularly eat large amounts of grass-fed organic animal products like egg yolks, butter, and fermented dairy, fermented vegetables, or natto, you need to be confident that you are not vitamin K2 deficient. Sadly, unlike vitamin D, there is no blood test you can get to test for vitamin K2 yet. So the only practical way to know if you need vitamin K2 is to look at the sources in your diet, add them up and make sure you are getting at least 180 mcg of vitamin K2 every day. If you come up short then it is imperative that you consider a vitamin K2 supplement. The Problem with Most Bone Health Supplements The average person considers calcium the “darling” of bone health, but is it really? While calcium is certainly important for your bone health, relying on it too much – or the wrong types – may be risky for your health. Many experts believe most bone health issues today aren’t due to insufficient calcium. Rather, it’s a lack of the other nutrients, vitamins K2 and D, and magnesium. The balance of bone-building nutrients is what truly matters. Too much calcium, or calcium without its other co-nutrients can be hazardous to your health, especially for your heart and arterial health. Calcium can end up in the wrong places in your body especially if taken without vitamin K2. The type of calcium you take also makes a difference. You may not realize it, but the calcium used in most supplements comes from mined limestone or oyster shells. On product labels, if the source isn’t specified, the ingredients are most likely different forms of inexpensive-to-mine rock calcium! Calcium already can be a tough mineral to absorb, with estimates for some ranging as low as 20 percent. We were never intended to eat rocks – or oyster shells – so why would you want to get your calcium from them? I prefer getting mine from whole food sources. In addition to knowing how well your body can use calcium, there’s something else you need to watch out for with calcium supplements… Is Your Calcium Supplement Causing You to Overdose on Lead and Aluminum? Over a decade ago, a university research team performed an analysis on over-the-counter calcium supplements after reports of excessive lead contamination surfaced. Their findings? • Four of the 7 so-called “natural calcium” formulations from oyster shell and other natural sources had measurable or excessive lead content. • Four of the 14 refined calcium formulations had similar lead content, including some brand name products from major pharmaceutical companies. Fast-forward ten years… Instead of the situation of calcium contamination improving due to public awareness, it’s actually gotten worse. A group of independent researchers recently tested 27 commonly used calcium supplements for lead content. Now, lead is almost always found associated with calcium, and indeed, lead is naturally found with calcium. But it is excessive levels of lead that is the big concern. Surprisingly, only 10 percent of the supplements met the U.S. acceptable daily lead limit. Lead contamination isn’t your only concern. Aluminum has also been found in calcium carbonate supplements labeled “oyster shell” or “natural source.” And some imported calcium supplements tested positive for lead, aluminum, cadmium, and mercury! Always be suspect when buying a calcium supplement. Know where it came from, its source, its bioavailability, and who made it. That bargain bottle of calcium may not provide what your body needs or the safe product you expect! Absorption Matters, Especially If You’re 50 or Over As you age, your need for bone health support increases. Age-related factors increasingly work against your body’s ability to utilize nutrients and protect important organ functions: • Your skin produces less vitamin D in response to sunlight. • The pH in your small intestine, starts to drop, hindering absorption of calcium. • Your ability to activate vitamin K2-activated proteins that regulate calcium decreases. • Your absorption of magnesium decreases with age. • The increased use of certain medications can result in magnesium deficiency. And no matter your age, absorption and bioavailability matter. Calcium from the right source and in the right amounts are essential for bone health, but you must have vitamin K2 to help take the calcium out of the lining of your arteries and guide it back into your bones where it belongs. I can think of at least five reasons why you need to take action today, if you’re not already giving your bones the care they need: 1. You want to live a long, active life and enjoy the activities you love into old age. 2. You want to maintain your independence as long as you can. 3. You need strong, dense bones to protect against falls and other bodily and organ injury. 4. Healthy, strong bones are a life-long storehouse for important minerals. 5. Taking care of your bones may help you maintain a sharp, clear mind. It all boils down to this: You may not know if the “silent thief” is busy at work inside your body right now. Tragically, the only way many people discover their bone mineral density isn’t what they want it to be is when a bone breaks. Don’t wait another day for that to happen… Your Solution Is Here – Why Not Take Action Today? I can’t think of a better – or easier – way to help take control of your bone health. I’ve done the research for you and have brought together the top three action steps: • Maintain or increase bone density and strength. • Support optimum calcium absorption and utilization. • Support the development of healthy, flexible arteries for cardiovascular health. **It’s never too late to get started taking care of your bones. The only thing that matters is today. Why not take the next step right now. Source: mercola.com, 3/12/18.

Why Some People Die From the Flu

According to the Centers for Disease Control and Prevention (CDC), the 2017-2018 flu season appears particularly virulent. Influenza activity increased significantly in December, with influenza A(H3N2) viruses predominating, and in a December 27 notice, the agency noted that “In the past, A(H3N2) virus-predominant influenza seasons have been associated with more hospitalizations and deaths in persons aged 65 years and older and young children …” While influenza can indeed be deadly in rare cases, what most health experts fail to tell you is that these deaths are typically the result of secondary infections, not the flu virus itself. Importantly, research has highlighted the link between influenza and severe sepsis — a progressive disease process initiated by an aggressive, dysfunctional immune response to an infection in the bloodstream (which is why it's sometimes referred to as blood poisoning). Symptoms of sepsis are often overlooked, even by health professionals, and without prompt treatment, the condition can be deadly. Unfortunately, conventional treatments often fail, and most hospitals have yet to embrace the use of intravenous (IV) vitamin C, hydrocortisone and thiamine, which has been shown to reduce sepsis mortality from 40 to a mere 8.5 percent. How Influenza May Cause Lethal Sepsis According to researchers, “Severe sepsis is traditionally associated with bacterial diseases … However, viruses are becoming a growing cause of severe sepsis worldwide.” Some sepsis symptoms also resemble influenza, which can lead to tragedy. Sepsis, without doubt, requires immediate medical attention, whereas most people will successfully recover from the flu with a few days to a week of bedrest and fluids. Just how influenza can lead to sepsis is a somewhat complex affair, described as follows: “Regardless of the etiologic agent, the inflammatory response is highly interconnected with infection. In the initial response to an infection, severe sepsis is characterized by a pro-inflammatory state, while a progression to an anti-inflammatory state develops and favors secondary infections … In the predominant pro-inflammatory state, Th1 cells activated by microorganisms increase transcription of pro-inflammatory cytokines such as tumor necrosis factor (TNF-α), interferon-γ (INF-γ), and interleukin-2 (IL-2). [C]ytokines … released from endothelial cells and subsequently from macrophages can induce lymphocyte activation and infiltration at the sites of infection and will exert direct antiviral effects. Subsequently, with the shift toward an anti-inflammatory state, activated Th2 cells secrete interleukin-4 (IL-4) and interleukin-10 (IL-10). In certain situations, T cells can become anergic, failing to proliferate and produce cytokines. Type I IFN has a potent anti-influenza virus activity; it induces transcription of several interferon stimulated genes, which in turn restrict viral replication. However, influenza virus developed several mechanisms to evade IFN response … Viral infections such as the influenza virus can also trigger deregulation of the innate immune system with excessive cytokines release and potential harmful consequences. An abnormal immune response to influenza can lead to endothelial damage … deregulation of coagulation, and the consequent alteration of microvascular permeability, tissue edema, and shock.” Signs and Symptoms of Sepsis Common signs and symptoms of sepsis to watch out for include: • A high fever • Inability to keep fluids down • Rapid heartbeat; rapid, shallow breathing and/or shortness of breath • Lethargy and/or confusion • Slurred speech, often resembling intoxication Should a few or all of these be present, seek immediate medical attention to rule out sepsis. Also inform the medical staff that you suspect sepsis, as time is of the essence when it comes to treatment. Hydration is of utmost importance, as much of the damage caused by sepsis begins with fluid loss. Strategies That Can Reduce Your Chances of Influenza, Sepsis and Other Infections Your immune system is your first-line defense against all types of infections, be they bacterial or viral, so the most effective way to avoid coming down with the flu is to bolster your immune function. While conventional health authorities claim getting an annual flu shot is the best way to ward off influenza, the medical literature actually suggests vitamin D optimization may be a far more effective strategy, and the evidence for this goes back at least a decade. Dr. John Cannell, founder of the Vitamin D Council, was one of the first to introduce the idea that vitamin D deficiency may actually be a causative factor in influenza. His hypothesis was initially published in the journal Epidemiology and Infection in 2006. It was subsequently followed up with another study published in the Virology Journal in 2008. The following year, a large, nationally representative study confirmed that people with the lowest vitamin D levels indeed reported having significantly more colds or cases of the flu. Since then, a number of studies have come to similar conclusions. Most recently, a scientific review published last year concluded that vitamin D supplementation boosts immunity and cuts rates of cold and flu. In all, 25 randomized controlled trials were included in the review, involving nearly 11,000 individuals from more than a dozen countries. People with significant vitamin D deficiency (blood levels below 10 ng/mL), taking a vitamin D supplement reduced their risk of respiratory infections such as influenza by 50 percent. People with higher vitamin D levels also benefited, although not as greatly. Overall, they reduced their risk by about 10 percent, which the researchers stated was about equal to the effect of flu vaccines. Coincidentally, 10 percent is the effectiveness rate of this year’s flu vaccine. The take-home message here is that vitamin D supplementation far exceeds the flu vaccine in terms of effectiveness, and the more deficient you are, the greater its protective effects. Aside from vitamin D, loading up on vitamins B1 and C may go a long way toward keeping you healthy through the flu season and beyond. Influenza has also been successfully treated with high-dose vitamin C. Taking zinc lozenges at the first sign of a cold or flu can also be helpful. Zinc boosts immune function and plays a vital role in activating your body’s T cells (white blood cells tasked with destroying infected cells). If you fall victim to frequent bacterial infections or colds, your body might be trying to tell you it needs more zinc. This Year’s Flu Vaccine Is a Poor Match to Circulating Strains Sadly, flu deaths are inevitably used to incite fear, and the recommended remedy is annual flu vaccination. As recently reported by lohud.com, an affiliate of the USA Today Network: “Doctors urged New Yorkers to get flu shots as pediatric deaths surfaced recently while a potentially record influenza season approached its peak cycle. The public-health warning comes after authorities in New York and Connecticut reported their first flu-related deaths took the lives of two children … ‘Influenza is a significant threat to public health, and we are strongly encouraging anyone who has not already gotten the flu vaccine to get one immediately,’ said Health Commissioner Dr. Howard Zucker.” Considering the many studies showing flu vaccines have a dismal success rate even when well-matched to circulating viral strains, the fact that vaccination continues to be touted as your first line of defense against influenza suggests this annual campaign is more about generating conformity for profit, opposed to actually improving and protecting public health. In January 2015, U.S. government officials admitted that, in most years, flu shots are — at best — 50 to 60 percent effective at preventing lab confirmed type A or B influenza requiring medical care. At the end of that same year, a CDC analysis revealed that, between 2005 and 2015, the influenza vaccine was actually less than 50 percent effective more than half of the time. As mentioned, the 2017-2018 flu vaccine has an effectiveness rating of just 10 percent, due to it being poorly matched, yet the call for flu vaccination remains, while strategies that are 10 times more effective, such as vitamin D3 supplementation, are completely ignored! Many also gloss over the fact that flu deaths also occur in those who have been vaccinated. Such was the case with this 8-year-old boy in Arkansas, featured in a recent CNN report. The take-home message here is to do your homework, and not blindly follow public health recommendations. Also avoid falling prey to unreasonable fears. All deaths are tragic, but people die from influenza with and without flu vaccines. People also die without certain drugs, and from drugs. Remember, optimizing your vitamin D to a level of 60 to 80 ng/mL may be one of the most effective flu prevention strategies out there. Also familiarize yourself with the signs and symptoms of sepsis. It just might save your life. Source: mercola.com, 2/20/18.

What You Can Learn From Other People’s Regrets

Story at a glance • While a regret can be phrased either as an action or as an inaction, regrets framed as actions tend to be more emotionally intense than regrets about inactions, but inactions tend to be longer lasting. • One of the most frequently cited regrets at the end of life is not having the courage to be true to oneself but rather doing what others expected. • Other common end-of-life regrets include: Working too much, not expressing one’s feelings, not staying in touch with friends, and taking life too seriously and allowing worries to diminish happiness. • Most men, at the end of life, say they regret missing out on family time because of excessive work. • At the end of life, many finally realize that happiness is an inside job — a choice, not a side effect of living any particular kind of life. Regrets. We all have them — things said or done; things left unsaid or undone. Paths that weren’t followed; opportunities missed due to fear or insecurity. The list is long, but one of the biggest regrets in life reported by a large number of people is not being there for someone at the end of life. In other words, being too busy with “life” to tend to those near death. Interestingly, while a regret can be either an action or an inaction (“I wish I had not quit high school,” versus “I wish I had stayed in high school”), regrets framed as actions tend to be more emotionally intense than regrets about inactions, but inactions tend to be longer lasting. The Top Five Regrets of the Dying According to Bronnie Ware, a former palliative care nurse who ended up writing a book, “The Top Five Regrets of the Dying,” based on her conversations with the dying, the biggest, most commonly cited regrets at the end of life are — beginning with the most common regret of all: 1. Not having the courage to live a life true to oneself but rather doing what was expected. 2. Working too much, thereby missing children’s youth and their partner’s companionship. 3. Not having the courage to express one’s feelings. 4. Not staying in touch with friends. 5. Taking life too seriously and allowing worries to diminish happiness. Ware goes a step further, however, in that she also delves into solutions for these regrets — ways for you to avoid falling into the same traps. The No. 1 regret is a valuable reminder to not give up too many of your dreams to please others (or conform to conventional standards). “It is very important to try and honor at least some of your dreams along the way,” Ware says. “From the moment that you lose your health, it is too late. Health brings a freedom very few realize, until they no longer have it.” Living Life on Your Own Terms Is Key to Dying Without (Too Many) Regrets Virtually every man in listed No. 2: Missing out on family time because of excessive work. “All of the men I nursed deeply regretted spending so much of their lives on work existence,” she writes: “By simplifying your lifestyle and making conscious choices along the way, it is possible to not need the income that you think you do. And by creating more space in your life, you become happier and more open to new opportunities, ones more suited to your new lifestyle.” No. 4 is a closely related topic. Oftentimes we get so busy we forget to keep in touch with old friends, and over time the relationship fizzles out. Then, in old age, loneliness creeps in. It can be difficult to build a friendship at any age, but it certainly does not get easier with advancing age, when poor health starts limiting your ability to get out and about to socialize. As noted by Ware, love and relationships are usually the only things of true, remaining importance when the end of life draws near. As for No. 3, Ware notes that many “developed illnesses relating to the bitterness and resentment they carried” as a result of holding their feelings in and opting to keep quiet just to keep the peace. If you’re in this category, consider Ware’s commonsense advice: “We cannot control the reactions of others. However, although people may initially react when you change the way you are by speaking honestly, in the end it raises the relationship to a whole new and healthier level. Either that or it releases the unhealthy relationship from your life. Either way, you win.” Last but not least, at the end of life, many finally realize that happiness is an inside job. It’s a choice, not a side effect of living any particular kind of life. “Deep within, they longed to laugh properly and have silliness in their life again,” Ware writes, wisely noting that once you’re on your deathbed, you will not be worrying about what others think of you, so why not choose happiness now, while you still have a lot of life left? The Importance of Relationships and Self-Care Longevity research strongly supports Ware’s overall findings. The same things that people report regretting are also the things centenarians “get right.” In interviews and surveys with centenarians, including the ones interviewed in “How to Live to 100,” two of the most important factors contributing to longevity are having a strong social network of family and friends, and keeping a sense of humor. The importance of social support has also been scientifically verified. A meta-analysis of published studies found strong social support is actually the No. 1 factor that determines longevity. The influence of social support on mortality is so great; it surpasses the influence of weight and even eclipses the influence of smoking. A 2012 article in Forbes Magazine listed 25 top regrets reported by people. Here — in addition to all of the regrets already listed — one of the biggest regrets was not standing up to bullies, be it in school or at work. In hindsight, many feel they should have spoken out and taken a firm stand, even at the risk of losing their job. Another regret that is pertinent for a vast majority of people these days is allowing their phone to take up too much of our time and attention. Related to that one is the regret of “not teaching my kids to do more stuff,” be it raking leaves, learning to throw a ball, cleaning their room, camping or any number of other activities. On this list of regrets you also have “not taking care of my health when I had the chance.” Indeed, many pay no attention to their health until there’s a problem. Unfortunately, by that time, you have a struggle ahead of you, as most health problems are far easier to prevent than to treat. Not to mention the emotional and financial strain a chronic health problem can cause. At the end of life, many wish they’d made self-care a priority. Hopefully, if you’re reading this, you’ve not let self-care slide off your radar. Remember, some of the simplest lifestyle strategies can have tremendous impact, such as: • Getting sufficient amounts of sleep every night • Walking daily (preferably outdoors) and getting plenty of physical movement throughout the day • Meditating or regularly engaging in some form of stress relief • Limiting exposure to electromagnetic fields • Eating real food At the End of Life, Most Wish They’d Lived More in the Moment Another common regret is not living more in the moment. As constant connectivity via technology increases, more people are bound to experience this regret at the end of their life. “Living in the now” is a major component of happiness, and a significant way to grow in gratitude, both of which have an impact on health. It’s really difficult to cultivate gratitude if you’re constantly running; always looking ahead, or, alternatively, looking to the past. Gratitude requires you to be in the moment, and appreciate what’s in front of you right now. A commonly recommended practice that can be very helpful is to keep a daily gratitude journal. This can be done in a paper journal, or you can download a Gratitude Journal app from iTunes. In one 2015 study, participants who kept a gratitude diary and reflected on what they were grateful for four times a week for three weeks reported improvements in depression, stress and happiness. A mindfulness intervention, consisting of a mindfulness diary and mindfulness meditation, led to similar improvements. Remember, you tend to get more of what you focus on, so be mindful of the kinds of thoughts you entertain. Your brain can actually become “hardwired” to feel anxiety, depression, irritability or anger the longer and the more frequent such thoughts are allowed to persist. As noted by Robert Emmons in “The Little Book of Gratitude:” “Everything we do creates connections within networks of the brain, and the more you repeat something, the stronger those connections get. The mind can change the brain in lasting ways. In other words, what flows through the mind sculpts the brain.” Your Life Is Your Own, Live It the Way You Want To The take-home message here is this: If you’re currently doing, or avoiding doing, something you know you’d regret if you only had weeks left to live, change course now. Don’t wait years or decades. Eventually, you’ll run out of time and be left holding a bag of regrets. Your life is your own — you’re the only one who can live it successfully, so follow your dreams and passions, and let go of unnecessary baggage and false limitations. At the end of your life, you’ll realize you don’t care about what other people think of you nearly as much as you believe today, and — if you’re like most — you’ll come to the realization that happiness is in fact an ever-present choice. Source: mercola.com, 2/4/18.