7 Signs You Should Be Eating Probiotics Foods.

How do you know when you should eat more probiotics foods? If you pay attention, your body provides valuable clues when it can use extra help. For optimal digestion and immune health (and a long list of other body functions), you need the correct ratio of “good” to “bad” bacteria in your gastrointestinal tract. The ideal ratio between the two types of bacteria in your gut is 85 percent “good” to 15 percent “bad”. When your gut bacteria maintain this ratio, the good, friendly guys typically keep the bad guys in check, giving you your best chance of enjoying optimal health. What Happens When the Bad Guys Take Over… It’s when the levels of the bad guys grow too high, compared to the beneficial bacteria in your gut, that you can begin to notice symptoms. There are indeed signs that your body sends out when you might have an imbalance. Some of these signs can be very subtle and may appear to be totally unrelated to your gut health! If you suspect you might have an overgrowth of “bad” bacteria, you’ll want to increase your consumption of probiotic foods, and even supplement with a high-quality probiotic supplement to help restore the balance. Is a Gut Flora Imbalance Happening Inside You? These 7 Signs May Provide Clues Consider increasing your intake of probiotics if any of these conditions apply to you: 1. You’ve taken an antibiotic. It doesn’t matter if you just finished a course last week or if you took an antibiotic years ago. If you haven’t replenished the beneficial bacteria in your gut, you may have an imbalance of good-to-bad bacteria that can put you at risk. 2. You can’t seem to lose weight, especially belly fat, no matter what. An imbalance in your gut flora, or bacteria, can affect your insulin resistance, and therefore raise your risk of metabolic syndrome and blood sugar issues. Stubborn belly fat is a hallmark sign of metabolic syndrome. 3. You have digestive issues. If you experience gut issues such as bloating, cramping, or unusual gas after eating, or occasional constipation or diarrhea, there’s a good chance you may have an imbalance. 4. Your skin is itchy or broken out. Probiotics aid in the normal elimination of toxins via your gut. Since your skin is also a major elimination organ, skin issues may be a sign that you have a gut bacteria imbalance and not functioning optimally. 5. You crave sugar, refined or processed foods. There is new emerging evidence to suggest that certain gut bacteria feed off sugar and unhealthy trans fats in processed and refined foods. Scientists believe these “bad” guys may actually influence your eating habits by putting out chemicals that travel along your vagus nerve, or the main communication channel between your gut and your brain. By maintaining a good bacteria balance, you help quiet the bad guys’ messages! 6. You feel moody or blue. Studies show that probiotics can actually alter brain function via your gut. Made from the same type of tissue, your gut is literally your second brain. And many people are unaware that the greatest concentration of serotonin, which is involved in mood control and aggression, is found in your intestines, not your brain. 7. You feel tired during the day, and are not sleeping soundly at night. Melatonin, the sleep hormone, is made from serotonin, and is normally found in abundance in your gut – even more so than in your brain. Gut bacteria affect both serotonin and melatonin production, so an ideal balance of good-to-bad is key. I’d like to add one more sign, too… If you seem to “catch” every bug going around, look to your gut first for help. A whopping 80 percent of your immune system is located within your digestive system and can be influenced by a gut flora imbalance. In summary, if any of these signs or conditions applies to you, it’s time to get more probiotics. There’s a good chance you may be suffering from an imbalance of good-to-bad gut bacteria. Remember, optimal health begins in your gut. * If you have any questions about probiotic foods or supplements, please ask one of the doctors at our office. Source: mercola, 10/23/16.

What Causes Fibromyalgia? Risk Factors:

The exact cause of fibromyalgia is still undetermined; however, research suggests that a combination of physical, neurological, and psychological factors can lead to the onset of this illness. Your emotions and moods can affect the pain you feel, and being depressed or anxious can further compound it. Here are some factors that may lead to fibromyalgia: Chemical Imbalances One of the potential causes of fibromyalgia is how your body processes pain. People with fibromyalgia process pain differently, as their levels of substance P, a chemical found in the cerebrospinal fluid (CSF) that is responsible for transmitting pain impulses to the brain, are significantly higher — at least three times more compared to people without fibromyalgia. Having higher levels of substance P makes the pain more intense. Research also found that having low levels of the hormones noradrenaline, serotonin, and dopamine in the brain is common among fibromyalgia sufferers. These hormones are essential in regulating mood, appetite, sleep, behavior, and stress response. Changes in the levels of stress hormones like cortisol may contribute to fibromyalgia, too. Genetics A combination of inherited genetic mutations may play a role in developing fibromyalgia, which is why people who have a close relative (a sibling or a parent) who had this illness are at a higher risk of acquiring it, compared to people who have no relatives diagnosed with this disease. Sleep Problems Having disturbed sleep patterns or lacking deep sleep, may be a cause of fibromyalgia, and not just a symptom. It is in stage 4 sleep when the body refreshes itself, allowing the muscles to recover from the day’s activity. According to studies, people with fibromyalgia become more aroused when they enter stage 4 sleep, resulting in a lighter form of sleep. When researchers took volunteers and stopped them from entering stage 4 sleep, symptoms similar to fibromyalgia manifested as well. Other Possible Triggers Some physical conditions may exacerbate your risk of fibromyalgia. These include getting an injury (or repetitive injuries), a viral infection, surgery, or giving birth. Emotional or stressful events, such as losing a loved one, being in an accident or being physically abused (leading to posttraumatic stress disorder or PTSD), and relationship problems (breaking up with your significant other) may also put you in danger of fibromyalgia. Health Ailments Painful rheumatic conditions that affect the muscles, joints, or bones can put you in danger of fibromyalgia. These include: • Rheumatoid arthritis • Osteoarthritis • Lupus • Ankylosing spondylitis • Temporomandibular disorder (TMD) *Chiropractic care is not a cure for Fibromyalgia, however Chiropractic care can reduce pain in your muscles and joints; help your nervous system function better; and help you sleep better. All of those improvements in your health may definitely help reduce the effects of Fibromyalgia. Source: NHS Choices, 10/5/16.

10 Dumb Rules That Make Your Best People Want to Quit

It's hard enough to attract and hold on to good employees--but to attract and hold on to the best employees is even harder. Occasionally they leave because of an opportunity they can't pass up, but most of the time the cause lies with the company they're leaving. Too many workplaces create rule-driven cultures that may keep management feeling like things are under control, but they squelch creativity and reinforce the ordinary. The more rules, the less passion--which means less motivation. The more rules, the less excitement--which means less powerful performance. The more rules, the less enthusiasm--which means lower profits. Faced with a rule-driven culture, the best employees--the most talented and hard working--are usually the first to go, because they're in high demand and have more opportunity than most. What's left is a pool of people who are mediocre at what they do, willing to compromise their standards, and in it mostly for the paycheck. And if you have mediocre people doing mediocre work, you are going to have a mediocre company. Here's a simple principle for hiring and keeping the best and most talented people: Stop creating dumb rules. How do you know if a rule is dumb? Ask yourself who needs it. If it's directed primarily at the people you wish you hadn't hired, it's probably a dumb rule. Here are some prime examples: 1. Dumb rules for hiring. Imagine you're a potentially great employee applying for a job with your organization. You polish your résumé and write a compelling cover letter. And then you enter the black hole--the space between applying for a job and being hired (or getting an impersonal notification that the job's been filled). It's not just dumb--it's inhumane. Isn't there a way to create hiring processes with a human touch? Isn't it possible to find the right person on the basis of their words and presentation and a sense of who they are instead of relying on keyword search? Humanize the process and you'll get better and more talented people. 2. Dumb rules for performance reviews and rankings. Let's be honest: Performance reviews are a waste of time. Brilliant and talented people deserve better than being slotted into some bureaucratic five-point scale once a year. It doesn't provide valuable feedback--it's just a ritual that's dreaded by everyone involved. Forced ranking, sometimes called stack ranking, is even worse. Lining up your employees and comparing them with one another, best to worst, is one of the stupidest ideas I have ever encountered as a coach and business consultant. Why would anyone want to stay at a company that treats people this way? How hard it must be to trust your colleagues when you're essentially in an organizational version of the Hunger Games. Does any meaningful information come out of such a process? Gifted and talented people should be supported in their strength and uniqueness, not compared with others or measured against arbitrary standards. If you don't trust the people you hired, why did you hire them? (And if you don't trust your managers to hire good people, why did you make them managers?) Get rid of annual reviews and rankings, and allow people to be brilliant and motivated and creative. Encourage them to set goals and maintain high standards, and support them in doing so. Trust them to produce, and if they are not producing let them go. 3. Dumb rules for onsite attendance. In many positions, smart people don't need policies to force them into showing up at the office. People know what work they have to do that day and where best to do it. One week, they may know they have something truly valuable to contribute or learn in a group setting at the office, but the next week, they may see that their time is better spent meeting a deadline from home with availability by message or phone. Those who consistently fail to show up and contribute are likely not meeting other standards as well. 4. Dumb rules for approvals. Ask yourself how productive you'd be in your personal life if you had to get someone else to approve all your purchases and decisions. You'd never get anything done! Do you really want your best workers to spend their time chasing people for rubber-stamp approvals? If you're talking about a big project or new procedure, approvals are appropriate, but to require them on everything is ludicrous. It slows down work, wastes money, and tells people you don't trust their judgment. 5. Dumb rules for time off. If a dedicated employee doesn't feel good enough to come to work, what's the point in making them drag themselves out of bed to get a doctor's slip? Just let people know that when they're sick, they're expected to stay home and rest until they're well enough (and noncontagious enough) to return to work. For a serious illness, maybe a transition time of half days is appropriate. Similarly, if people want to take a personal day, don't make them lie about it. Treat the great people you hired with respect. Trust that they know how to honor their time and work hard delivering on their promises, and encourage them to take a down day if they need it for whatever reason, no questions asked. Requiring documentation is another case of sending a message that you don't trust the people you've hired. 6. Dumb rules for frequent flyer miles. Work travel isn't easy--leaving your life behind and living out of a hotel room in a place where you may not know even a soul can be true drudgery. And with airport check-in lines that stretch out for hours, TSA impositions, and constantly canceled flights, it can seriously feel like years are being shaved off your life. That's why frequent flyer miles should belong to the person who earned them, not the company. It's a no-cost way for you to reward the person's sacrifice. Rules stating otherwise are not only stupid but grossly unfair. 7. Dumb feedback methods. I have worked with companies that put complete faith in employee engagement surveys, but frankly I believe they're a sham. If you want to know how things are, just walk around and ask people face-to-face. Speak to them, hold a conversation, engage. A quick online survey will give you shallow responses. The best way to learn what's happening is to have honest, candid conversations about what is working and what is not. If that's impossible, you have a big problem with connection and communication--the two most important things that drive engagement. Look to the source and speak to the heart of your people. They don't need to speak through fancy surveys; they can get to the heart of the matter on their own if you give them a chance. 8. Dumb rules for cell phones. Making people check their phones on the way in so they can't be used for confidential documents or information shows only--again--a lack of trust. The main reason for having a phone is so you can be easily contacted. Why not trust your smart people to make smart choices? 9. Dumb rules for internet use. These are among the stupidest rules of all. In offices that have such policies, the rule is broken by everyone, including the person who created it. It's one thing to ask people to limit their time or to put reasonable restrictions on what kind of sites they can visit, but to forbid access to information is just plain dumb. 10. Dumb probationary rules. Many organizations still have the throwback rule that employees have to be in a position for six months before they can transfer or be promoted. This might have worked in the past--even Baby Boomers who weren't happy with their jobs went along with the rules--but these days the work force is different. If someone wants to get around the six-month rule, they will simply defy it--or quit. If you came up in an organizational culture governed by rules, especially dumb rules, you have to ask yourself if you belong there. Source: Inc.com, 9/14/16.

Three in four say chiropractic is ‘very effective’

Low-back pain is the single leading cause of physical disability worldwide, according to the Global Burden of Disease Study 2013. A Gallup-Palmer study released today about Americans’ perceptions of chiropractic found that nearly two-thirds of U.S. adults (65 percent) report having had neck or back pain significant enough that they saw a health-care professional at some point in their lives, demonstrating a significant need for back-pain treatment in the U.S. The Gallup-Palmer College of Chiropractic Annual Report: Americans’ Perceptions of Chiropractic, comes from the second annual Gallup-Palmer survey of American attitudes about chiropractic care. “Many Americans reported dealing with significant neck or back pain,” said Cynthia English, Gallup research consultant in charge of the study. “Among U.S. adults who sought professional care for neck or back pain, seven in 10 (71 percent) tell us they have been to a doctor of chiropractic.” This year’s study also found that among the myriad of treatment options available for back and neck pain, perceptions among U.S. adults vary regarding the effectiveness and risks associated with each. U.S. adults are more likely to describe chiropractic care as “very safe” and “very effective” than to say this about pain medications or back surgery. “Low-back pain and neck pain place a tremendous burden on our society,” said Christine Goertz, D.C., Ph.D., vice chancellor for research and health policy at Palmer College of Chiropractic. “The opioid-overuse epidemic in the United States demonstrates that Americans need safe, effective, conservative health-care alternatives to prescription pain killers.” The Gallup-Palmer report found that many Americans are choosing chiropractic, and a large majority of those who do describe the care as “very effective” and a good value for the money they pay. Nearly 25 percent of U.S. adults (62 million) went to a chiropractor in the last five years, with more than half (35.5 million) saying they went in the last 12 months. Adults who’ve seen a chiropractor in the last 12 months are generally very positive about their experience. About three in four of these adults (77 percent) describe the treatment they received as “very effective.” Eighty-eight percent of recent chiropractic patients agree the quality of care they received was a good value for the money. Results of the Gallup-Palmer report are based on a Gallup Panel study of 7,645 national adults, aged 18 and older, conducted Feb. 8 to March 11, 2016, via the Web and by mail. The maximum margin of sampling error for this study is ±1.8 percentage points, with a 95 percent confidence level. Source: Gallup-Palmer Report, 8/26/16.

Supplements Proven Beneficial for Depression

One in 20 Americans over the age of 12 struggles with depression and 11 percent of the U.S. population over the age of 12 is on antidepressant medication. This, despite overwhelming evidence showing that antidepressants are no better than placebo in terms of effectiveness. As noted in a 2014 paper on antidepressants and the placebo effect, published in the journal Zeitschrift Fur Psychologie: "Antidepressants are supposed to work by fixing a chemical imbalance, specifically, a lack of serotonin in the brain. Indeed, their supposed effectiveness is the primary evidence for the chemical imbalance theory. But analyses of the published data and the unpublished data that were hidden by drug companies reveals that most (if not all) of the benefits are due to the placebo effect ... Even the small statistical difference between antidepressants and placebos may be an enhanced placebo effect, due to the fact that most patients and doctors in clinical trials successfully break blind." Serotonin Theory Has Been Proven Wrong Research published in 2009 added further evidence to the pile indicating the low serotonin idea was incorrect, as they found strong indications that depression actually begins further up in the chain of events in the brain. Essentially, the medications have been focusing on the effect, not the cause. More recent research into the mechanisms driving anxiety and social phobias has also turned conventional drug treatment with serotonin reuptake inhibitors (SSRIs) on its ear. As it turns out, these mental health problems are actually linked to elevated levels of serotonin in the amygdala, not low levels. Your amygdala is the seat of primitive emotions such as fear. And the more serotonin produced in this area, the more anxious you feel. This helps explain why some depressed patients end up feeling more anxious than before when taking a serotonin-boosting antidepressant. As noted in the paper above: "The serotonin theory is as close as any theory in the history of science to having been proved wrong. Instead of curing depression, popular antidepressants may induce a biological vulnerability making people more likely to become depressed in the future." Vitamins and Supplements Boost Effectiveness of Antidepressants A recent study raises even more questions about the effectiveness of antidepressants. The meta-analysis, published in the American Journal of Psychiatry, found that certain nutritional supplements boosted the effectiveness of several classes of antidepressants, including SSRIs, serotonin-norepinephrine reuptake inhibitors (SNRIs) and tricyclic antidepressants. A total of 40 clinical trials were included in the review, and four supplements — fish oil, vitamin D, methylfolate (an effective form of folic acid), and S-Adenosylmethionine (SAMe) — were found to boost the impact of the medication when compared to medication only. Fish oil — specifically the fat EPA — produced the most significant improvement. Studies investigating the use of creatine, zinc, vitamin C, tryptophan (an amino acid), and folic acid (B9) produced mixed results. As reported by Scientific American: "By some estimates, two-thirds don't respond to the first antidepressant they try and a third fail to get better after several treatment attempts. 'The implications are that clinicians and the public can consider [adding] therapeutic doses of nutrients such as omega-3s as a potential low-cost approach to reducing depression in people who are non-responsive to antidepressants,' (lead author Jerome Sarris) says." Could Supplements Alone Be Responsible for Improvements? According to the authors, "more patients in the studies showed an improvement in mood when prescribed omega-3 fish oil, methylfolate, vitamin D and SAMe supplements in combination with antidepressant medication, compared to those who took medication only." What's really missing here is a comparison between supplements only, medication only, and a combination of both. Considering the fact that antidepressants have been proven to be no better than placebo and worsen depression in some people, perhaps patients would experience the same or even better results just by taking the supplement, without the drug. If that's indeed the case, then why risk your health by taking an antidepressant? In fact, other studies have shown that both omega-3 and vitamin D can help improve mental health all on their own. One likely theory as to why they work is because these supplements help combat inflammation and oxidative stress, not only in your brain but also in your gut. Depression is often found alongside gastrointestinal inflammation, autoimmune diseases, cardiovascular diseases, neurodegenerative diseases, type 2 diabetes, and cancer. Chronic low-grade inflammation is a significant contributing factor to all of these, leading researchers to suggest that "depression may be a neuropsychiatric manifestation of a chronic inflammatory syndrome," and that the primary cause of inflammation may be dysfunction of the gut-brain axis. An increasing number of clinical studies have indeed confirmed that treating gastrointestinal inflammation with probiotics, omega-3, and vitamins B and D can improve symptoms of depression by attenuating pro-inflammatory stimuli to your brain that originate in your gut. The Importance of Omega-3 Many Americans' diets are lacking in healthy fats, including the animal-based omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Although omega-3s are most well known for their role in heart health, they also play an integral role in brain health and mental health. The 2001 book, "The Omega-3 Connection," written by Harvard psychiatrist Dr. Andrew Stoll, was among the first works to bring attention to, and support the use of, omega-3 fats for depression. There is no set standard dose of omega-3 fats, but some health organizations recommend a daily dose of 250 to 500 milligrams (mg) of EPA and DHA for healthy adults. If you suffer from depression, higher doses may be called for. In one study, an omega-3 supplement with a dose range of 200 to 2,200 mg of EPA per day was effective against primary depression. Omega-3 has also been shown to improve more serious mental disorders, including schizophrenia, psychosis, and bipolar disorder. Making sure you're getting enough omega-3s in your diet, either from wild Alaskan salmon, sardines and anchovies, or a high-quality omega-3 supplement, I believe, absolutely crucial for optimal health, including brain health, so it doesn't surprise me in the least that it was found to be the most effective addition against depression. Low Vitamin D Repeatedly Linked to Depression Vitamin D receptors appear in a wide variety of brain tissue early in the fetal development, and activated vitamin D receptors increase nerve growth in your brain. Researchers believe that optimal vitamin D levels may enhance the amount of important chemicals in your brain and protect brain cells by increasing the effectiveness of the glial cells in nursing damaged neurons back to health. As noted by the Vitamin D Council: "Exactly how vitamin D works in the brain isn't fully understood. One theory is that vitamin D affects the amount of chemicals called monoamines, such as serotonin, and how they work in the brain. Many anti-depressant medications work by increasing the amount of monoamines in the brain. Therefore, researchers have suggested that vitamin D may also increase the amount of monoamines, which may help treat depression." Regardless of the exact mechanism, a number of studies have linked low vitamin D to depression, including the following: • Seniors with the lowest levels of vitamin D have been found to be 11 times more prone to be depressed than those who had normal levels. • A study conducted by VU University Medical Center in Amsterdam found that people with minor and major depression had on average 14 percent lower vitamin D levels than non-depressed participants. • In another study, people with vitamin D levels below 20 ng/mL had an 85 percent increased risk of depression compared to those with vitamin D levels greater than 30 ng/mL. • Vitamin D deficiency has long been associated with Seasonal Affective Disorder (SAD) and, in 2007, researchers noted that vitamin D deficiency is associated with depression and fibromyalgia. • A double-blind randomized trial published in 2008 also concluded that: "It appears to be a relation between serum levels of 25(OH)D and symptoms of depression. Supplementation with high doses of vitamin D seems to ameliorate these symptoms indicating a possible causal relationship." Other Supplements and Habits Shown to Lessen Depressive Symptoms SAMe is an amino acid derivative that occurs naturally in all cells. It plays a role in many biological reactions by transferring its methyl group to DNA, proteins, phospholipids and biogenic amines. Several scientific studies indicate that SAMe may be useful in the treatment of depression. 5-Hydroxytryptophan (5-HTP) is another natural alternative to traditional antidepressants. When your body sets about manufacturing serotonin, it first makes 5-HTP. Taking 5-HTP as a supplement may raise serotonin levels. The evidence suggests 5-HTP outperforms a placebo when it comes to alleviating depression — more than can be said about antidepressants! However, keep in mind that anxiety and social phobias can worsen with higher levels of serotonin, so it may be contraindicated if your anxiety is already high. St. John's Wort has also been shown to provide relief from mild depressive symptoms. While the featured study found some benefit from methylfolate, vitamin B12 deficiency can also contribute to depression, and affects about 1 in 4 people. If you're curious about methylfolate read through this quick summary of its side effects. Vitamin B12, on the other hand, is sorely needed by many, and if you're deficient, may help lessen symptoms of depression. To the best of our knowledge there have never been any overdoses of vitamin B12. It's incredibly safe. Many also suffer from "exercise deficiency," and exercise is one of the most potent anti-depressants at your disposal. Research has confirmed it actually outperforms drug treatment. It's also a key treatment strategy for anxiety disorders. Exercise primarily works by helping to normalize your insulin levels while simultaneously boosting "feel good" hormones in your brain. But researchers have also recently discovered that exercise helps your body eliminate kynurenine, a harmful protein associated with depression. And, confirming the link between inflammation and depression, your body metabolizes kynurenine in the first place via a process that is activated by stress and inflammatory factors. Additionally, exercise increases BDNF (brain-derived neurotropic factor) and is a powerful activator of mitochondrial biogenesis. Key Factors to Overcoming Depression and Anxiety Without Drugs It's important to realize that your diet and general lifestyle are foundational factors that must be optimized if you want to resolve mental health problems such as depression or anxiety, because your body and mind are so closely interrelated. For example, while many think of their brain as the organ in charge of their mental health, your gut may actually play a far more significant role. The drug treatments available today for depression fail miserably in addressing people's mental health problems. While adding one or more supplements to the treatment protocol is a step in the right direction, it still falls short, as the side effects of these drugs can be worse than the original complaint, running the gamut from sexual side effects to lack of emotions or "emotional flatness," restlessness, sleep disturbances, brain damage, and even to suicide and homicide. Antidepressants can also result in chronic, long-term, and worsening depression, so ideally, you'll want to avoid them unless absolutely necessary. Since antidepressants are on par with placebo in terms of effectiveness, wouldn't it make sense to try something else first? Your diet is an obvious place to start. Research tells us that the composition of your gut flora not only affects your physical health, but also has a significant impact on your brain function and mental state, and your gut microbiome can be quickly impacted by dietary changes — for better or worse. Research has also revealed there are a number of other safe effective ways to address depression that do not involve hazardous drugs. So, if you suffer from an anxiety or depression-related disorder, please consider addressing diet and lifestyle factors before you resort to drugs. Source: mercola.com, 8/11/16.

Fibromyalgia Diet: Foods to Eat and Avoid

There’s no particular food, or group of foods, that heal fibromyalgia; but there are several foods that may help to relieve symptoms. Your diet can impact your well-being at some level, and some people claim that eating certain foods — and avoiding others — makes them feel much better. However, you must remember that foods that can help reduce someone else’s symptoms may have no effects on another person. Dr. Michael McNett, director of the Fibromyalgia Treatment Centers of America, says this is because fibromyalgia is not a specific illness. "Fibromyalgia is more like a symptom complex, and different people appear to have different reasons why they get this symptom complex. So what works for one person very frequently does not work for another," he explains. The best thing to do is to keep a food diary. Write down everything you eat, and take note of when your symptoms disappear and when they flare up. This will help you differentiate foods that help alleviate your pain from those that exacerbate it. Here are some general tips to help you get started: • Consume a well-balanced diet. This is an effective health strategy, whether you’re suffering from fibromyalgia or not. Ideally, include fresh organic fruits and vegetables, healthy fats (like coconut and coconut oil, avocado, and raw nuts), dairy from grass-fed cows, and moderate amounts of lean protein in your meals. Avoid processed foods that are loaded with sugar, trans fats, and other synthetic additives that may wreak havoc on your health. • Load up on omega-3s. These healthy fats, found abundantly in wild Alaskan salmon, flaxseeds, and walnuts, may help reduce inflammation and is good for heart health. According to a 2007 study, patients who are diagnosed with pain-related conditions, like rheumatoid arthritis and irritable bowel syndrome (IBS) had reduced soreness and morning stiffness, as well as less painful joints, after supplementing with omega-3s. Even though the study did not specifically involve fibromyalgia patients, the results show promise for this illness, too. • Avoid artificial sweeteners, especially aspartame. These could exacerbate your symptoms, as they can stimulate the NMDA pain receptor in your nervous system, making you feel more pain. Having increased NMDA pain receptor is a hallmark characteristic among fibromyalgia patients, according to a 2006 study. • Steer clear of processed foods, as they contain monosodium glutamate (MSG). This is an excitotoxin that may trigger or worsen your pain symptoms. It works in the same way as aspartame. Aside from chips and other processed snacks, MSG is also used in frozen foods and Asian cuisines. • Minimize your yeast and gluten intake. These two substances often appear together, especially in bread and other baked goods. However, be careful as yeast can foster the overgrowth of yeast fungus in your body, and may exacerbate joint and muscle pain. Meanwhile, gluten can lead to gluten intolerance, leading to stomach ailments and digestive problems. • Be wary of nightshade plants. These include eggplants, tomatoes, chili, and bell peppers. They may trigger flare-ups of fibromyalgia and other types of arthritis. However, these are nutritious foods, so if you can consume them without triggering any symptom, then keep them in your diet. • Avoid caffeine. Many fibromyalgia patients make the mistake of combating fatigue with caffeine, but this may only exacerbate the problem. Caffeine can trigger headaches, interfere with sleep, and cause further fatigue. A well-balanced and healthy diet is essential not only for treating fibromyalgia — it’s useful for helping keep your weight under control as well. Excessive body fat can strain and put added pressure your joints, which may worsen the symptoms. A study published in Clinical Rheumatology journal confirms this, and states that obese fibromyalgia patients actually felt better after they lost weight, experiencing less pain, fewer tender points, and better sleep. They were also less prone to depression. **If you have any questions about this article or any of the dietary suggestions, ask one of the doctors here at Beck - Thibodeau Chiropractic. Source: mercola.com, 7/25/16.

Why Alternative Health Is Booming

People in the U.S. spend $30 billion every year on alternative medicine, according to a newly published report from the 2012 National Health Interview Survey (NHIS), in which 44,743 individuals in the U.S. participated. The figure is astonishing, but one has to wonder why people in America spend that much money on what one prominent drug company referred to as "eclectic" and "unconventional" health approaches instead of mainstream medicine. According to a Time article covering the National Health Statistics Report (NHSR), which liberally used the term "complementary" as a nod to the quickly growing trend toward complementary and alternative medicine (CAM): "Complementary medical approaches are alternative types of healing outside the realm of Western medicine, and they're fairly popular in the U.S. An estimated 60 million Americans spend money on them each year, and 4.1 million children have used some type of complementary medicine, the report reveals. In all, the out-of-pocket costs for these types of therapies total $30.2 billion." The study encompassed a wide range of alternative health care expressions: Homeopathy Naturopathy Acupuncture Chiropractic Ayurveda Chelation Supplements Special diets Massage Yoga Hypnosis Energy healing The staggering thing is, $30 billion is only around 1 percent, just the merest fraction, of what Americans spend every year on conventional health care! Breaking Down the Dollars Spent on Health Care Averaging the dollars spent on “complementary” health care in 2012, households with less than $25,000 annual income spent $435 a year, while families with an income of at least $100,000 spent around $590. Categorization included: • $14.7 billion spent on alternative health care practitioners such as yoga instructors and chiropractors • $12.8 billion on natural supplements (about 30 percent of what was spent on prescription drugs) • $2.7 billion for CDs, books and self-help materials on the topic The interesting thing is, the money being laid out even by individuals on low incomes is not covered by insurance. They're paying for it out of their pockets. Do they know something you don't? Why Americans Pay Out-of-Pocket for Alternative Health Care: 'They Believe in It' Study co-author Richard Nahin, Ph.D., from the U.S. National Center for Complementary and Integrative Health (NCCIH) said the amount of money spent in the U.S. by people who disregard their lack of health care insurance coverage in pursuit of alternative health modalities shows they have a greater amount of trust in them. Part of the reason alternative health care is expanding is because of the soaring costs associated with conventional medicine, but chronic pain is often a motivation. In 2000, the Journal of the American Medical Association (JAMA) published an enlightening article revealing that, following heart disease and cancer, the American health care system is the third highest cause of preventable death in the U.S. According to The Commonwealth Fund: "Despite having the most expensive health care system, the United States ranks last overall among 11 industrialized countries on measures of health system quality, efficiency, access to care, equity and healthy lives, according to a new Commonwealth Fund report. While there is room for improvement in every country, the U.S. stands out for having the highest costs and lowest performance — the U.S. spent $8,508 per person on health care in 2011, compared with $3,406 in the United Kingdom, which ranked first overall." Iatrogenic Causes of Death: In a Hospital, the Worst Kind The 2000 JAMA article, authored by the late Dr. Barbara Starfield, who was a co-founder of a scientific organization devoted to addressing inequity in health care, indicated that “fatal events” from iatrogenic causes — i.e., due to a physician's or hospital's activity, manner or therapy — are responsible for the deaths of 210,000 Americans annually. Including deaths related to diagnostic errors, errors of omission and failure to follow guidelines, the number skyrocketed to 440,000 preventable hospital deaths each year. Starfield’s article asserted: "The medical system has played a large role in undermining the health of Americans. According to several research studies in the last decade, a total of 225,000 Americans per year have died as a result of their medical treatments: • 12,000 deaths per year due to unnecessary surgery • 7,000 deaths per year due to medication errors in hospitals • 20,000 deaths per year due to other errors in hospitals • 80,000 deaths per year due to infections in hospitals • 106,000 deaths per year due to negative effects of drugs" These numbers at that time made iatrogenic deaths third in line behind heart disease and cancer. However in 2015, CNN reported the leading cause of (unintentional) death the previous year was from drug overdoses, a 14 percent increase since 2013. Overall, since 2000, opioid drug overdoses have doubled — twice. CNN reported: “The biggest increase in deaths was from synthetic opioids, which went up 80 percent. According to the CDC, the increase in synthetic opioid deaths coincided with increased reports by law enforcement of illicitly manufactured fentanyl. Prescription painkillers such as oxycodone and morphine are derived from the same poppy plants as heroin. Most heroin users initially start by using prescription painkillers.” Another Shot of Cynicism Regarding Conventional Health: They Hide Death Data As often happens in government-sanctioned entities, when the data becomes too bogged down with uncomfortable or potentially damaging information, the easiest thing to do is hide the statistics. Supporting that premise, USA TODAY reported in 2014: "The federal government this month quietly stopped publicly reporting when hospitals leave foreign objects in patients' bodies or make a host of other life-threatening mistakes. The change, which the Centers for Medicare and Medicaid Services (CMS) denied last year that it was making, means people are out of luck if they want to search which hospitals cause high rates of problems such as air embolisms — air bubbles that can kill patients when they enter veins and hearts — or giving people the wrong blood type. … Foreign objects may be retained after surgery twice as often as the government estimates, or up to 6,000 times a year. Sponges, which can embed in intestines, account for more than two-thirds of all incidents. For patients who survive, the complications can last a lifetime, leading some to lose parts of their intestines." Whereas thousands of hospitals once made the number of "hospital-acquired conditions," or HACs, available to the public on the Hospital Compare website, that changed with the new government directives. Eight HACs were removed from the list completely. What You Don't Know Might Kill You or Somebody Else The Centers for Disease Control and Prevention (CDC) doesn't hamper itself by publishing medical error information or making any provision for reporting iatrogenic causes for its mortality statistics. Those are circumvented completely, so it lists "respiratory disease" as the third most prevalent cause of death. Not surprisingly, death certificates have no box at the bottom for coroners to designate "medical error" as a cause of death. Instead, the "cause of death" simply defaults to the patient's original complaint. Even if a doctor records "medical errors" on a death certificate, it's not included in the CDC's mortality statistics. The upshot is, if doctors and hospital administrators are unable to see the real data regarding iatrogenic causes of death, as in so many areas, if you can't see the problem, you can't fix it. Why Are More Conventional Doctors Opting for Alternative Medicine? If there's any information that might reveal the U.S. health care system is deeply flawed and even dangerous, it's this: a growing number of health care workers, including doctors and nurses, are seeking alternative health care options for themselves and their families, as opposed to taking conventional routes. Just as telling, conventional doctors are also referring more of their patients experiencing chronic pain and debilitating diseases to holistic doctors and chiropractic care, something unheard of not that long ago. Some health care professionals, who went into the study of medicine to help people, have noticed, that the treatment for many diseases is more treatment. Rather than seeking a cure, illness is too often simply treated, which is typically called "management." Natural cancer treatments that work are suppressed by the conventional medical machine, as may be preventive measures and simpler, less expensive treatment alternatives. Unfortunately, many health care providers will bemoan the fact that while drugs pose a serious problem, they're still seen as the only solution. For whatever reason, the statistics regarding people who die from medical procedures or prescription drugs every year didn't count deaths at home or in nursing homes. It's a wonder statistics for seniors aren't worse, though, reading this statement from the American Society of Consultant Pharmacists (ASCP) website: "While medications are probably the single most important factor in improving the quality of life for older Americans, the nation's seniors are especially at risk for medication-related problems due to physiological changes of aging, higher incidence of multiple chronic diseases and conditions and greater consumption of prescription and over-the-counter medications." The same ASCP site also reveals some rather disturbing statistics in regard to seniors, which should give you pause: • Seniors 65-69 years old take about 14 prescriptions per year; 80-84 year olds take about 18 prescriptions per year • Among seniors, medication-related problems cost $177.4 billion a year • Adverse drug reactions are among the top five greatest threats to the health of seniors • Fifteen percent to 25 percent of the drugs taken by seniors are unnecessary or inappropriate History tells us it can take decades before a medical truth becomes accepted as fact, but now you know. Don't let yourself become a statistic. Arm yourself with the information you need to live a long, healthy life for as long as possible, so you're more likely to end up on a cruise ship than in a nursing home. Natural Alternatives: Make Wise Choices for Optimal Health One of the best things you can do for yourself, whether you're in a state of wellness or suffering from an illness or disease, is to take control of your own health. In years past, many people assumed doctors were the only ones who had any idea how to treat illness. If the doctor handed them a prescription, they would fill it and begin taking it, even if they weren't really sure what it was. If the doctor said they must have surgery, few people argued; they figured the doctor was the expert. Those days are over. There's a boatload of information out there, for every aspect of your health, such as the importance of optimal sleep, exercise, vital news about how to eat real, nutritious food and what to avoid, and yes, alternative health. **Keep yourself informed and help yourself get into the best shape you've ever been in, whatever your age. Source: Time magazine, 2012 National Health Interview Survey (NHIS).

Natural Remedies for the Treatment of Acid Reflux

Acid reflux is an extremely common health problem, affecting as many as 50 percent of Americans. Other terms used for this condition are gastroesophageal reflux disease (GERD) or peptic ulcer disease. The hallmark symptom of acid reflux is "heartburn"—a burning sensation behind your breastbone that sometimes travels up into your throat. This pain can be severe enough to be mistaken for a heart attack. Conventionally, acid reflux is thought to be caused by excessive amounts of acid in your stomach, which is why acid-blocking drugs are typically prescribed or recommended. This is a serious medical misconception that adversely affects hundreds of millions of people, as the problem usually results from having too little acid in your stomach. What Causes Heartburn? After food passes through your esophagus into your stomach, a muscular valve called the lower esophageal sphincter (LES) closes, preventing food or acid to move back up. Acid reflux occurs when the LES relaxes inappropriately, allowing acid from your stomach to flow (reflux) backward into your esophagus. But it's important to understand that acid reflux is not a disease caused by excessive acid production in your stomach; rather it's a symptom more commonly related to: • Hiatal hernia • Helicobacter pylori (H. pylori) infection While these two conditions are unrelated, many who have a hiatal hernia also have H. pylori, which cause a chronic low-level inflammation of your stomach lining that can result in an ulcer and associated symptoms. If you have a hiatal hernia, many chiropractors are skilled in this adjustment. Are You Suffering a Drug Side Effect? Besides these underlying conditions, please beware that many prescription and over-the-counter (OTC) medications can also cause heartburn. Common culprits include anxiety medications and antidepressants, antibiotics, blood pressure medications, nitroglycerin, osteoporosis drugs, and pain relievers. If your heartburn is caused by a medication you're taking, the answer is, of course, to address what, when, and how you're taking that drug. Please do not make the mistake of simply adding yet another drug to counteract this side effect. WebMD offers a number of helpful tips for how to address drug-induced heartburn, such as: • Avoid taking more than the recommended or prescribed dose. • Some medications are best taken on an empty stomach, while others are less likely to cause side effects like heartburn when taken with a meal. Check the label for instructions, or pharmacist for advice on when and how to take your medication. • Ask your pharmacist to review ALL the medications you're taking to see if one or more of them cause heartburn. • Changing the dose or switching to another medication may be advisable to ease your heartburn. Some drugs may be available in cream form, which would be far less likely to cause heartburn. • Avoid laying down right after taking your medication. Why Some Medications for Heartburn Can Do More Harm Than Good One of the most commonly prescribed drugs for heartburn and acid reflux are proton pump inhibitors (PPIs), which are very effective at blocking acid production in your stomach. While that may sound like an appropriate remedy, considering the fact that stomach acid is creeping up your esophagus, in most cases it's actually the worst approach possible, as a major part of the problem is typically related to your stomach producing too little stomach acid. There are over 16,000 articles in the medical literature showing that suppressing stomach acid does not address the problem. It only temporarily treats the symptoms. PPIs like Nexium, Prilosec, and Prevacid were originally designed to treat a very limited range of severe problems. According to Mitchell Katz, director of the San Francisco Department of Public Health, who wrote an editorial on this topic four years ago, proton pump inhibitors (PPIs) are only warranted for the treatment of: • Bleeding ulcers • Zollinger-Ellison syndrome (a rare condition that causes your stomach to produce excess acid) • Severe acid reflux, where an endoscopy has confirmed that your esophagus is damaged According to Katz, "about 60 to 70 percent of people taking these drugs have mild heartburn and shouldn't be on them." Part of the problem with PPIs is that when you suppress the amount of acid in your stomach, you decrease your body's ability to kill bacteria. If your heartburn is caused by an H. pylori infection, it actually makes your condition worse and perpetuates the problem. Also, reducing acid in your stomach diminishes your primary defense mechanism for food-borne infections, which will increase your risk of food poisoning. Warning: Proton Pump Inhibitors Tend to Cause Dependence It's worth noting that you'll also develop both tolerance and dependence on PPI drugs, so you should not stop taking proton pump inhibitors cold turkey. You need to wean yourself off them gradually or else you might experience a severe rebound of your symptoms. In some cases, the problem may end up being worse than before you started taking the medication. Ideally, you'll want to get a lower dose than you're on now, and then gradually decrease your dose. Once you get down to the lowest dose of the proton pump inhibitor, you can start substituting with an over-the-counter H2 blocker like Tagamet, Cimetidine, Zantac, or Raniditine. Then gradually wean off the H2 blocker over the next several weeks. While you wean yourself off these drugs, you'll want to start implementing a lifestyle modification program that can eliminate this condition once and for all. Antibiotics can typically eradicate H. pylori, but there are many other effective strategies that can also work. Ideally, you'd want to try these first, as antibiotics will also kill off the beneficial bacteria in your gut, which can cause other health complications. Besides, H. pylori is growing increasingly resistant to antibiotics, making the availability of non-drug alternatives even more important. Your First Line of Treatment – Unprocessed Foods and Probiotics Ultimately, the answer to heartburn and acid indigestion is to restore your natural gastric balance and function. Eating large amounts of processed foods and sugars is a surefire way to exacerbate acid reflux as it will upset the bacterial balance in your stomach and intestine. Instead, you'll want to eat a lot of vegetables and other high-quality, organic, unprocessed foods. Also, eliminate food triggers from your diet. Common culprits include caffeine, alcohol, and nicotine products. Next, you need to make sure you're getting enough beneficial bacteria from your diet. This will help balance your bowel flora, which can help eliminate H. pylori bacteria naturally without resorting to antibiotics. It will also aid in proper digestion and assimilation of your food. You'll want to get your probiotics from fermented foods. If you aren't eating fermented foods, you most likely need to supplement with a probiotic on a regular basis. Include a variety of cultured foods and beverages in your diet, as each food will inoculate your gut with a variety of different microorganisms. Fermented foods you can easily include: • Fermented vegetables • Chutneys • Cultured dairy, such as yoghurt, kefir, and sour cream • Fish, such as mackerel and Swedish gravlax Addressing Low Acid Production As mentioned earlier, heartburn is typically a sign of having too little stomach acid. To encourage your body to make sufficient amounts of hydrochloric acid (stomach acid), you'll also want to make sure you're consuming enough of the raw material on a regular basis. High-quality sea salt (unprocessed salt), such as Himalayan salt, will not only provide you with the chloride your body needs to make hydrochloric acid, it also contains over 80 trace minerals your body needs to perform optimally, biochemically. Sauerkraut or cabbage juice is also a strong—if not the strongest—stimulant for your body to produce stomach acid. Having a few teaspoons of cabbage juice before eating, or better yet, fermented cabbage juice from sauerkraut, will do wonders to improve your digestion. Other Safe and Effective Strategies to Eliminate Heartburn and Acid Reflux Besides addressing your day-to-day diet and optimizing your gut flora, a number of other strategies can also help you get your heartburn under control, without medications. The following suggestions are drawn from a variety of sources, which lists different natural remedies for heartburn: 1. Raw, unfiltered apple cider vinegar - You can easily improve the acid content of your stomach by taking one tablespoon of raw unfiltered apple cider vinegar in a large glass of water. 2. Betaine - Another option is to take a betaine hydrochloric supplement, which is available without prescription. This will help your body to better digest your food, and will also help kill the H. pylori bacteria. 3. Baking soda - One-half to one teaspoon of baking soda (sodium bicarbonate) in an eight-ounce glass of water may ease the burn of acid reflux as it helps neutralize stomach acid. I would not recommend this as a regular solution but it can sure help in an emergency when you are in excruciating pain. 4. Aloe juice - The juice of the aloe plant naturally helps reduce inflammation, which may ease symptoms of acid reflux. Drink about 1/2 cup of aloe juice before meals. If you want to avoid its laxative effect, look for a brand that has removed the laxative component. 5. Ginger root or chamomile tea - Ginger has been found to have a gastroprotective effect by blocking acid and suppressing H. pylori. Add two or three slices of fresh ginger root to two cups of hot water. Let steep for about half an hour. Drink about 20 minutes or so before your meal. Before bed, try a cup of chamomile tea, which can help soothe stomach inflammation and help you sleep. 6. Vitamin D - Vitamin D is important for addressing any infectious component. You can increase your vitamin D levels through appropriate amounts of sun exposure, or through the use of a safe tanning bed. If neither of those are available, you can take an oral vitamin D3 supplement; just remember to also increase your vitamin K2 intake. 7. Astaxanthin - This exceptionally potent antioxidant was found to reduce symptoms of acid reflux in patients when compared to a placebo, particularly in those with pronounced H. pylori infection. Best results were obtained at a daily dose of 40 mg. 8. Slippery elm - Slippery elm coats and soothes the mouth, throat, stomach, and intestines, and contains antioxidants that can help address inflammatory bowel conditions. It also stimulates nerve endings in your gastrointestinal tract. This helps increase mucus secretion, which protects your gastrointestinal tract against ulcers and excess acidity. Adult dosing recommendations: • Tea: Pour 2 cups boiling water over 4 g (roughly 2 tablespoons) of powdered bark, then steep for 3 - 5 minutes. Drink 3 times per day. • Tincture: 5 mL 3 times per day. • Capsules: 400 - 500 mg 3 - 4 times daily for 4 - 8 weeks. Take with a full glass of water. • Lozenges: follow dosing instructions on label. 9. Chinese herbs for the treatment of "Gu" symptoms caused by chronic inflammatory diseases - So-called "Gu" symptoms include digestive issues associated with inflammation and pathogenic infestation. 10. Glutamine - Research published in 2009 found that gastrointestinal damage caused by H. pylori can be addressed with the amino acid glutamine, found in many foods, including beef, chicken, fish, eggs, dairy products, and some fruits and vegetables. L-glutamine, the biologically active isomer of glutamine, is also widely available as a supplement. 11. Folate or folic acid (vitamin B9) and other B vitamins - Research suggests B vitamins can reduce your risk for acid reflux. Higher folic acid intake was found to reduce acid reflux by approximately 40 percent. Low vitamin B2 and B6 levels were also linked to an increased risk for acid reflux. The best way to raise your folate levels is by eating folate-rich whole foods, such as liver, asparagus, spinach, okra, and beans. You Don't Need a Drug to Banish Acid Reflux To recap, the answer to gastric problems like ulcers and acid indigestion is to restore your natural gastric balance and function. Not only is it useful for optimal gut function but it is crucial for your long-term health, as your gut flora can increase your absorption of nutrients, and play a significant role in mental and physical health. It is very clear from reviewing the literature that you can't be healthy until your gut flora is optimized. That is one of the ways eating sugars harm you—they push your gut flora balance in the wrong direction. Switching from processed foods to whole foods is therefore step number one. To further optimize your gut health, you'll want to make sure you're consuming enough good bacteria from traditionally fermented foods, such as fermented vegetables, or in a probiotic supplement. This will help balance your bowel flora, which can help eliminate Helicobacter bacteria naturally. If you have heartburn, acid reflux, gastroesophageal reflux disease (GERD), peptic ulcer disease, or any acid-related condition, the strategies listed above may also offer relief. ****For even more information or if you have any questions, ask Dr. Beck, Dr. Thibodeau or Dr. Gomm. Source: mercola.com, 6/15/16.

Foods That Promote Longevity

One of your most basic health principles is to eat real food. This will radically reduce your exposure to the tens of thousands of chemicals added to processed foods, most of which are not even on the label. Health.com recently published a list of 18 foods packed with health-promoting compounds like antioxidants, vitamins, and minerals known to play a role in longevity. 1. Pure water - Drink plenty of pure water. I believe the single most powerful intervention you can make for your health would be to stop drinking sodas and juices, and replace them with pure water. Staying well-hydrated can also counteract many common ills, from minimizing wrinkles to reducing your risk for blood clots. Severe dehydration has even been shown to reduce your cognitive function and performance to a similar degree as alcohol, making you more prone to car accidents and other mishaps. 2. Tea - Certain types of tea can also have health-promoting benefits. Green tea, for example, has been shown to lower your risk of heart disease and cancer when consumed at least three times a week. Drinking four to five cups of green tea daily has also been shown to promote weight loss. Participants who drank this amount of green tea for four months lost an average of two pounds more than those who didn't drink green tea. 3. Coffee - while it could do more harm than good if consumed in excess or with added sugar, artificial sweeteners, milk, or creamers — also has an impressive list of redeeming qualities, including longevity. Research suggests coffee can lower your risk for type 2 diabetes, Parkinson's disease, dementia, stroke, and certain cancers. It also helps increase the metabolic activity and/or numbers of beneficial Bifidobacteria in your gastrointestinal tract. The caveat here is to make sure your coffee is organic, as conventional coffee tends to be heavily sprayed with pesticides. Ideally use whole-bean black coffee — the darker the roast, the better. One study found that dark roast coffee restored blood levels of the antioxidants vitamin E and glutathione more effectively than light roast coffee. The dark roast also led to a significant body weight reduction in pre-obese volunteers, whereas the lighter roast did not. 4. Red wine - Another beverage that can do harm or good depending on the quantity and quality is red wine, which has been linked to health benefits such as reduced blood pressure, cancer prevention, and anti-aging. Resveratrol is the primary ingredient in red wine that gives it its health promoting qualities, and in my view, there are healthier sources for this potent free radical scavenger than wine, considering all alcoholic beverages also have a neurotoxic influence. Recent research shows that resveratrol, taken in concentrated doses, may slow the progression of Alzheimer's disease. 5. Nuts - One 30-year long study found that people who regularly ate one ounce of nuts at least seven times per week were 20 percent less likely to die for any reason, compared to those who avoided nuts in their diet. Eating nuts at least five times a week corresponded to a 29 percent reduction in mortality risk due to heart disease; a 24 percent reduction for respiratory disease; and an 11 percent reduction for cancer. Raw nuts are an excellent source of healthy fats, which you need more of once you start cutting non-vegetable carbs out of your diet. They also contain plenty of valuable vitamins and minerals, and make for an overall great snack when energy levels are flagging. All nuts are not created equal though. Macadamia nuts and pecans provide the highest amount of healthy fat while being on the lower end in terms of carbs and protein. 6. Berries - Berries of all kinds contain concentrated amounts of disease-fighting phytochemicals known to boost your immunity, prevent cancer, and protect your heart. They're also lower in sugar than many fruits so they're less likely to destabilize your insulin levels, making them another great contender for a quick guiltless snack. 7. Chocolate - Provided you stick with dark chocolate, gut bacteria will break down and ferment its components, turning them into anti-inflammatory compounds that benefit your health. Research has linked dark chocolate consumption to over 40 distinct health benefits, including longevity. As noted in the featured article: "A 1999 Harvard study of 8,000 men discovered that those who ate chocolate as many as three times a month lived a year longer than those who didn't." The closer your cocoa is to its natural raw state, the higher its nutritional value; ideally, your chocolate or cocoa should be consumed raw (cacao). 8. Wild Alaskan salmon - Research suggests that eating oily fish once or twice a week may increase your lifespan by more than two years, and reduce your risk of dying from cardiovascular disease by 35 percent. If you want to maximize health benefits from fish, avoid farmed fish, particularly farmed salmon, and even more specifically genetically engineered farmed salmon — especially if you're seeking to improve your omega-3 to omega-6 ratio. Look for "Alaskan salmon," and "sockeye salmon," as Alaskan sockeye is not allowed to be farmed. Canned varieties are an inexpensive alternative to pricier salmon steaks. 9. Avocado - Avocados are actually classified as a fruit, are rich in monounsaturated fat that is easily burned for energy. They also provide close to 20 essential health-boosting nutrients, including potassium, vitamin E, B-vitamins, and folic acid. Clinical research has revealed a number of health effects of avocado consumption, linking it to reduced risk for cardiovascular disease and diabetes, as well as appetite suppression and improved weight management. It also enhances your body's absorption of other nutrients. Researchers have found it can help optimize cholesterol levels within as little as one week, and contains compounds that appear to inhibit and destroy oral cancer cells, along with others that protect against liver damage. Besides eating it "as is," you can increase your avocado consumption by using it as a fat replacement in baking; add it to soups, dessert whips, and countless other recipes. 10. Coconut oil - Half of the fat content in coconut oil is lauric acid that your body converts into monolaurin, which has anti-viral, anti-bacterial, and anti-protozoa properties. The medium-chain fatty acids (MCFA) in coconut oil also produce a whole host of health benefits, including stimulating your metabolism. MCFAs are also immediately converted to energy — a function usually served in the diet by simple carbohydrates — so like avocados, coconut oil is an ideal replacement for unhealthy grain carbs. It can be added to smoothies, or used in virtually any dish calling for butter or oil. When it comes to cooking, coconut oil is ideal as it can tolerate high heat without oxidizing. Vegetables contain an array of antioxidants and other disease-fighting compounds. Some plant chemicals can reduce inflammation and eliminate carcinogens, while others regulate the rate at which cells reproduce, get rid of old cells and maintain DNA. 11. Leafy greens - They are basic staples with not-so-basic health benefits. Researchers at Walter and Eliza Hall Institute's Molecular Immunology division discovered that a gene, called T-bet, which is essential for producing critical immune cells in your gut, responds specifically to leafy green vegetables. Those immune cells are thought to play an important role in controlling inflammatory diseases, and may even prevent the bowel cancer. According to the featured article, eating one cup of cooked greens per day cut middle-aged people's risk of dying in the next four years in half, compared to those who didn't eat any leafy greens. Other power players in the vegetable kingdom include the following: 12. Broccali - Broccoli contains dozens, maybe even hundreds, of super-nutrients that support optimal health, including immune-boosting and anti-cancer compounds. Eating broccoli raw, as opposed to cooked, will help protect its nutrients. Broccoli sprouts are an even more nutritionally potent way to enjoy broccoli. 13. Sprouts - Sprouts may offer some of the highest levels of nutrition available, including vitamins, minerals, antioxidants, and enzymes that help protect against free radical damage. Many of the benefits of sprouts relate to the fact that plants contain more concentrated amounts of nutrients in their initial phase of growth. 14. Fermented vegetables - Almost everyone has damaged gut flora these days, unless you're part of the minority that eats a strict organic whole foods diet and avoids antibiotics. Fermented vegetables are one of the most palatable fermented foods that can provide you with a robust dose of beneficial bacteria, which are critically important for optimal physical and mental health. Fermented foods are also potent detoxifiers, capable of drawing out a wide range of toxins and heavy metals, including some pesticides. 15. Tomatoes - Tomatoes are one of the best dietary sources of lycopene, which has been shown to have anti-cancerous activity, and may reduce your risk of stroke. Just remember to consume your tomatoes, whether raw or cooked, with some type of fat, such as olive oil, since lycopene is a fat-soluble nutrient. 16. Cabbage - Cabbage is among the most potent medicinal foods available, and including cabbage as a regular part of your diet, at least two or three times a week, may offer many significant health benefits. It contains compounds that help prevent cancer, as well as high concentrations of antioxidants and anti-inflammatory compounds. Eat it raw, lightly cooked, or fermented. 17. Quinoa - According to a 14-year long Harvard study, eating a bowl of quinoa a day may lower your risk of premature death from diseases like cancer, heart disease, respiratory disease, and diabetes by 17 percent. While it's often used as a grain replacement, quinoa is technically a seed, related to chard and spinach. It's high in healthy fats and antioxidants, and is a complete protein, meaning it contains all nine essential amino acids. Just be sure to soak it for a few minutes, or ideally overnight, before you cook it. 18. Garlic - Last but not least, herbs and spices of all kinds are potent superfoods, so go ahead and spice things up! Garlic is well-known for its healing powers, and studies have demonstrated more than 150 beneficial health effects of garlic, including a reduced risk for heart disease, high cholesterol, and high blood pressure, and various cancers. Keep in mind that garlic must be used fresh to give you optimal health benefits. To stimulate the process that catalyzes the formation of allicin — which is responsible for many of its therapeutic effects — compress a fresh clove with a spoon prior to swallowing it, or put it through your juicer with other veggies. Controlling Inflammation Is Key for Longevity The running thread linking a wide variety of common health problems — from obesity and diabetes to heart disease and cancer — is chronic inflammation. The key to reducing chronic inflammation in your body starts with your diet, and as you can see, the vast majority of the foods listed above tend to have anti-inflammatory activity. The same cannot be said for processed foods, which as a general rule tend to be pro-inflammatory, courtesy of ingredients like added sugars, high-fructose corn syrup, soy, and processed vegetable oils (trans fats), and can contain some of the tens of thousands of chemicals that snuck through the GRAS loophole and are not even required to be listed on the label, despite the fact they've never previously been tested for safety in humans. Replacing processed foods with real foods can make a significant difference in your overall health and weight, and ultimately determine how long you'll live. Source: health.com, mercola.com, 5/30/16.

31 Foods That Have More Sugar Than a Doughnut

The American Heart Association and the World Health Organization (WHO) recommend limiting your daily added sugar intake to nine teaspoons (38 grams) for men and six teaspoons (25 grams) for women. I strongly recommend limiting your daily fructose intake to 25 grams or less from all sources, including natural sources such as fruit — regardless of whether you’re male or female. That equates to just over six teaspoons of total sugar a day. The average American, however, consumes about 20 teaspoons of added sugar a day, which is more than three times my recommended amount. There’s simply no doubt that the overconsumption of sugar is fueling the obesity and chronic disease epidemics we’re currently struggling with, including type 2 diabetes, heart disease, and Alzheimer’s. Most people are aware that sugar is present (in abundance) in sweet processed foods like doughnuts, cakes, and candy. Yet, many are unaware of just how much sugar they’re consuming, as it’s oftentimes hidden under other less familiar names, such as dextrose, maltose, galactose, and maltodextrin, and found in foods you wouldn’t necessarily expect. According to SugarScience.org, added sugars hide in 74 percent of processed foods under more than 60 different names! So, needless to say, if you eat processed foods then consuming more than the recommended daily amount of sugar is far easier than you might think. 31 Foods with More Sugar Than a Doughnut: Doughnuts are one of the worst foods you can eat, and they’re also one of the most sugar-laden. So they serve as a good barometer of sugar content. If the food you’re eating contains more sugar than a doughnut, it’s probably not doing your health any favors. There’s more to a food’s nutritive value than its sugar content alone (so eating a piece of whole fruit with 10 grams of sugar is going to offer you far more value than a doughnut with 10 grams), but the point is that even some “healthy-sounding” foods are too high in sugar to actually be healthy. Krispy Kreme's original glazed doughnut contains 10 grams of sugar. Take Part, Business Insider, BuzzFeed, and Mother Jones compiled 31 foods that have more sugar than this, some of which may surprise you. 1. Chili’s Caribbean Chicken Salad with Grilled Chicken = almost 7 doughnuts (67 grams of sugar) 2. Starbucks Caramel Frappuccino = 6 doughnuts (64 grams of sugar) 3. Jamba Juice Banana Berry Smoothie, small = 6 doughnuts (60 grams of sugar) 4. Odwalla Superfood Smoothie, 15.2 ounces = 5 doughnuts (50 grams of sugar) 5. Sprinkles Red Velvet Cupcake = 4.5 doughnuts (45 grams of sugar) 6. California Pizza Kitchen Thai Chicken Salad = 4.5 doughnuts (45 grams of sugar) 7. Kraft French Style Fat Free Dressing = 4 doughnuts (42 grams of sugar) 8. Dunkin’ Donuts Reduced-Fat Blueberry Muffin = 4 doughnuts (40 grams of sugar 9. Snapple Peach Tea = 4 doughnuts (39 grams of sugar) 10. Burger King Chicken, Apple, and Cranberry Garden Fresh Salad = 4 doughnuts (38 grams of sugar) 11. Craisins Dried Cranberries (1.75 ounces) = 3 doughnuts (34 grams of sugar) 12. Vitamin Water, 20 ounces = 3 doughnuts (33 grams of sugar) 13. Naked Pomegranate Blueberry Juice = 3 doughnuts (32 grams of sugar) 14. McDonald’s Fruit and Maple Oatmeal = 3 doughnuts (32 grams of sugar) 15. IHOP Whole Wheat Pancakes with Banana, 4 pancakes, no syrup = 3 doughnuts (32 grams of sugar) 16. Pom Wonderful 100% Pomegranate Juice, 8 ounces = 3 doughnuts (31 grams of sugar) 17. Starbucks Greek Yogurt and Honey Parfait = 3 doughnuts (30 grams of sugar) 18. Starbucks Blueberry Muffin = 3 doughnuts (29 grams of sugar) 19. Stonyfield Fat Free Blackberry Blend Yogurt = 3 doughnuts (28 grams of sugar) 20. Can of Coca-Cola = 2.5 doughnuts (26.4 grams of sugar) 21. Yoplait Blackberry Harvest Yogurt = 2.5 doughnuts (26 grams of sugar) 22. Tropicana Orange Juice, 8 ounces = 2 doughnuts (22 grams of sugar) 23. Nutella Spread, 2 tablespoons = 2 doughnuts (21 grams of sugar) 24. Campbell’s Classic Tomato Soup on the Go = 2 doughnuts (20 grams of sugar) 25. Dole Mixed Fruit Cup = 1.5 doughnuts (17 grams of sugar) 26. Subway 6" Sweet Onion Teriyaki Chicken Sandwich = 1.5 doughnuts (17 grams of sugar) 27. Motts Applesauce (one cup) = 1.5 doughnuts (16 grams of sugar) 28. Nature Valley Chewy Trail Mix Fruit and Nut Granola Bar = 1 doughnut (13 grams of sugar) 29. Kellogg’s Froot Loops = 1 doughnut (12 grams of sugar) 30. Prego Fresh Mushroom Italian Spaghetti Sauce = 1 doughnut (11 grams of sugar) 31. Luna Bar = 1 doughnut (11 grams of sugar) Source: mercola, 5/18/16.

Top Cholesterol Myths: Busted!

In a survey conducted by the U.S. Centers for Disease Control and Prevention (CDC), 76% of Americans said they had had their cholesterol level checked at least once in the previous five years. Despite the commonality of the cholesterol test, many are seriously misled about what the results of the test mean. Many people aren't even receiving a useful cholesterol test at all. A total cholesterol test, for instance, tells you practically nothing about your health. What you really need to know is how much high-density lipoprotein (HDL) and low-density lipoprotein (LDL) you have and, beyond that, the size of the LDL particles. If you're confused, it's not your fault. Cholesterol has been a highly publicized scapegoat for causing heart disease for decades, and many have diligently cut all cholesterol-rich foods (which are often also nutrient-rich foods) from their diets as a result. Others have opted to take cholesterol-lowering statin drugs at the behest of their physicians. More than 1 in 4 Americans over 45 take them, despite their lengthy list of side effects and dubious effectiveness. But the real question is this: do you really need to be worried about cholesterol? Is it the villain that's it's portrayed to be, silently clogging up your arteries and putting you at a dangerously high risk of heart attack, one cholesterol-laden egg yolk at a time? The answer is, for most people, no. So let's put some of the most widely circulated cholesterol myths to bed once and for all. Myth #1: Cholesterol Is Bad Cholesterol is not inherently bad. If it were, your liver wouldn't produce it (unbeknownst to many, your liver makes about three-quarters or more of your body's cholesterol—that's how important it is). Many of the healthiest foods happen to be rich in cholesterol (and saturated fats), yet cholesterol has been demonized since the early 1950s following the popularization of Ancel Keys' flawed research. In reality, cholesterol has many health benefits. It plays a key role in regulating protein pathways involved in cell signaling and may also regulate other cellular processes. It's already known that cholesterol plays a critical role within your cell membranes, but research suggests cholesterol also interacts with proteins inside your cells, adding even more importance. Your body is composed of trillions of cells that need to interact with each other. Cholesterol is one of the molecules that allow for these interactions to take place. For example, cholesterol is the precursor to bile acids, so without sufficient amounts of cholesterol, your digestive system can be adversely affected. It also plays an essential role in your brain, which contains about 25 percent of the cholesterol in your body. It is critical for synapse formation, i.e. the connections between your neurons, which allow you to think, learn new things, and form memories. Myth #2: High Cholesterol Is Caused by What You Eat This is simply untrue. The biggest factor in cholesterol is not diet but genetics or heredity. Your liver is designed to remove excess cholesterol from your body, but genetics play a large part in your liver's ability to regulate cholesterol to a healthy level. Take, for instance, people with genetic familial hypercholesterolemia. This is a condition characterized by abnormally high cholesterol, which tends to be resistant to lowering with lifestyle strategies like diet and exercise. Further, eating nutritious cholesterol-rich foods is not something you should feel guilty about; they're good for you and will not drive up your cholesterol levels as you may have been told. It's estimated that only 20 percent of your blood cholesterol levels come from your diet. Myth #3: Everyone's Cholesterol Level Should Be the Same What is a healthy cholesterol level? Despite what your doctor may tell you, there's no rule that says everyone's total cholesterol should be less than 200 milligrams per deciliter (mg/dL) and your LDL less than 100 mg/dL. Further, this will tell you very little about your heart disease risk. If your doctor tells you your cholesterol is too high based on the standard lipid profile, getting a more complete picture is important—especially if you have a family history of heart disease or other risk factors. In addition, the following tests can give you a far better assessment of your heart disease risk than your total cholesterol alone: • HDL/Cholesterol ratio: HDL percentage is a very potent heart disease risk factor. Just divide your HDL level by your total cholesterol. That percentage should ideally be above 24 percent. • Triglyceride/HDL ratios: You can also do the same thing with your triglycerides and HDL ratio. That percentage should be below 2. • Your fasting insulin level: Any meal or snack high in carbohydrates like fructose and refined grains generates a rapid rise in blood glucose and then insulin to compensate for the rise in blood sugar. The insulin released from eating too many carbs promotes fat accumulation and makes it more difficult for your body to shed excess weight. Excess fat, particularly around your belly, is a major contributor to heart disease • Your fasting blood sugar level: People with a fasting blood sugar level of 100-125 mg/dl had a nearly 300 percent increased higher risk of having coronary heart disease than people with a level below 79 mg/dl. • Your iron level: Iron can be a very potent oxidative stress, so if you have excess iron levels you can damage your blood vessels and increase your risk of heart disease. Ideally, you should monitor your ferritin levels and make sure they are not much above 80 ng/ml. The simplest way to lower them if they are elevated is to donate your blood. If that is not possible you can have a therapeutic phlebotomy and that will effectively eliminate the excess iron from your body. Myth #4: Children Cannot Have High Cholesterol It's possible for children to have high cholesterol levels, which is typically due to a liver problem that makes the liver unable to remove excess cholesterol from the body. Lifestyle changes, including exercise, limiting sugar intake and eating real (not processed) foods, will often help to restore healthy levels. Myth #5: Margarine Is Better Than Butter for Cholesterol Butter, especially raw organic butter from grass-fed cows, is a wealth of nutrition and nourishing fats. Research points to the fact that butter may have both short-term and long-term benefits for your health. A Swedish study found that fat levels in your blood are lower after eating a meal rich in butter than after eating one rich in olive oil, canola oil, or flaxseed oil. Further, replacing saturated animal fats with omega-6 polyunsaturated vegetable fats (i.e., margarine) is linked to an increased risk of death among patients with heart disease, according to a 2013 BMJ study. Margarine has historically contained synthetic trans fat, the worst type of man-made fat that increases small, dense LDL—and your risk of chronic disease. Cholesterol Drug Shows No Benefit for Heart Health In October 2015, drug maker Eli Lilly stopped a trial for a cholesterol-lowering drug called evacetrapib. Many believed the drug, which could not only lower LDL cholesterol but also raise HDL, would be the next blockbuster cholesterol treatment. But it wasn't until April 2016, when the results of the study were presented at the American College of Cardiology's annual meeting, that health professionals learned just how dismal the study results were. The drug had virtually no impact on heart health. As The New York Times reported: "Participants taking the drug saw their LDL levels fall to an average of 55 milligrams per deciliter from 84. Their HDL levels rose to an average of 104 milligram per deciliter from 46. Yet 256 participants had heart attacks, compared with 255 patients in the group who were taking a placebo. Ninety-two patients taking the drug had a stroke, compared with 95 in the placebo group. And 434 people taking the drug died from cardiovascular disease, such as a heart attack or a stroke, compared with 444 participants who were taking a placebo." Dr. Steven Nissen of the Cleveland Clinic told The New York Times, "These kinds of studies are wake-up calls." Indeed, it's not the first time a cholesterol-lowering drug has been found to be worthless when it comes to heart health. Statins May Make Heart Health Worse There is evidence showing that statins may make your heart health worse and only appear effective due to statistical deception. One report published in the Expert Review of Clinical Pharmacology concluded that statin advocates used a statistical tool called relative risk reduction (RRR) to amplify statins' trivial beneficial effects. If you look at absolute risk, statin drugs benefit just 1 percent of the population. This means that out of 100 people treated with the drugs, one person will have one less heart attack. This doesn't sound so impressive, so statin supporters use a different statistic called relative risk. Just by making this statistical slight of hand, statins suddenly become beneficial for 30-50 percent of the population. How to Protect Your Heart Health Are you looking for a non-drug way to boost your heart health? Here are some of my top recommendations: • Reduce grains and sugars in your diet. • Consume a good portion of your food raw. • Make sure you are getting plenty of high-quality, animal-based omega-3 fats, such as krill oil. • Replace harmful vegetable oils and synthetic trans fats with healthy fats, such as olive oil, butter, avocado, pastured eggs and coconut oil (remember olive oil should be used cold only, use coconut oil for cooking and baking). • Include fermented foods in your daily diet. This will not only optimize your intestinal microflora, which will boost your overall immunity, it will also introduce beneficial bacteria into your mouth. Poor oral health is another powerful indicator of increased heart disease risk. • Optimize your vitamin D levels, ideally through appropriate sun exposure as this will allow your body to create vitamin D sulfate—another factor that may play a crucial role in preventing the formation of arterial plaque. • Exercise regularly. Make sure you incorporate high-intensity interval exercises, which also optimize your human growth hormone (HGH) production. • Avoid smoking or drinking alcohol excessively. • Be sure to get plenty of high-quality, restorative sleep. • Practice regular stress-management techniques. Source: U.S. Centers for Disease Control and Prevention (CDC), mercola.com, 4/27/16.

5 Reasons to Skip a Workout

Most Americans suffer from a serious exercise deficiency and therefore cannot afford to skip a workout. But, this doesn’t mean you should spend every day at the gym either. No matter what your fitness level, everyone needs to give their body time to recover between workouts. In the case of high intensity workouts, it’s recommended that you do only two or three sessions per week, and on your “off” days you may engage in another form of gentler exercise, like yoga, flexibility training or stretching. Spacing your workouts appropriately helps you get the most benefits without over-stressing your body, but you generally want to avoid skipping too many of your “on” days. That being said, there are certain instances when it may make sense for you to skip your workout entirely. 5 Scenarios When Skipping Your Workout Makes Sense One of the benefits of being fit is that you can take time off from exercise and use the “reserves” that you have built up during your time off. If done infrequently, skipping a workout is unlikely to negatively affect your overall fitness level, and in the cases that follow is probably more beneficial than not. 1. You’re Sick “Below Your Neck” - If you have a simple cold and you feel up to it, exercise can actually be beneficial. Increasing your body temperature enough to break a sweat may even help you to kill off invading viruses (it’s sort of like a do-it-yourself fever). Use common sense, though. If you’re exhausted and feeling very ill, the stress exercise puts on your body may end up suppressing your immune system and impeding your healing process. At the very least, you’ll want to take your workout level down a notch or two if you’re fighting off an illness. High-intensity exercise should be avoided when you’re sick, because any kind of intense exercise boosts production of cortisol, a stress hormone that inhibits the activity of natural killer cells — a type of white blood cell that attacks and rids your body of viral agents. And if you have a fever or symptoms “below your neck,” like those below, you’re probably better off resting instead of exercising: • Coughing or chest congestion • Fatigue • Widespread body and muscle aches • Vomiting, upset stomach and/or stomach cramps 2. You’re Injured - Regular exercise can help you to prevent many injuries, however you’ll want to avoid exercising an injured area of your body. If you have a shoulder injury, you may still be able to work out your lower body (or vice versa), so long as you don’t aggravate the injured area. You should focus on healing and definitely avoid any activities that cause pain at the injury site. Oftentimes, you may still be able to engage in gentle exercises, such as swimming, water aerobics and some types of yoga, even if you are injured. In fact, it might be beneficial. Listen to your body and be careful not to overdo it. 3. You’re Exhausted - If you’ve had a poor night’s sleep, you may be better off sleeping in than getting up early for your morning workout. Like exercise, sleep is also essential for your health, and you generally don’t want to sacrifice one for the other. It’s difficult to catch up on sleep once you’re sleep-deprived, so make sleep a top priority. Keep in mind, however, that exercise is important too. If you have a hard time waking for early-morning workouts, try exercising in the mid-morning or afternoon if your schedule allows it. You can even exercise in the evening, if you like. Some people find late-night exercise to be beneficial for sleep. Generally, exercise should leave you feeling energized and invigorated. If you find your workouts typically leave you feeling exhausted instead of energized, this is a sign that you may be exercising too much and need to take more time for recovery. 4. Your Body Is Very Sore - Delayed onset muscle soreness (DOMS), or the muscle soreness you've experienced one to two days after exercise, is caused by inflammation stemming from microscopic tears in your muscle fibers. More specifically, these are microtears between your muscles and their surrounding tissues. This most often occurs when you start a new exercise program, change it in some way, or resume exercising after a period of inactivity. Eccentric contractions seem to cause the most soreness, meaning movements that cause your muscle to forcefully contract while lengthening, such as the downward motion of squats or pushups. These damaged muscles release chemical irritants that trigger mild inflammation, which awakens your pain receptors. This temporary discomfort is a natural part of your body's natural muscle-rebuilding process, and is generally not an indicator that you need to skip a workout. Many people, in their zeal for beginning a new exercise regimen, overdo it and become extremely sore. In this case, if your muscles are very sore you’ll want to take ample time for those muscles to fully recover before training them again — which may be much as five to seven days. 5. Your Schedule Is Jam-Packed - On days when you’re completely overextended, a lengthy trip to the gym may not be in the cards. This doesn’t mean you should skip your workout entirely. The point is; gone are the days when going to the gym needs to take you two hours. In fact, you don't even have to go to the gym at all if you don't want to or don’t have the time. Some of the best workouts can be done in 20 minutes or less, right in your own living room. Source: mercola.com, 4/10/16.

5 Things You Didn't Know About Honey

Honey has been valued as a natural sweetener long before sugar became widely available in the 16th century. Before honey production flourished in ancient Greece and Sicily; many animals raided honeybee hives, risking stings for the sweet reward. Honey is truly a remarkable substance, made even more extraordinary by the process with which it is made. This blend of sugar, trace enzymes, minerals, vitamins, and amino acids is quite unlike any other sweetener on the planet. And while honey is high in fructose, it has many health benefits when used in moderation (assuming you’re healthy). Before I delve into those, here’s a brief “lesson” on how honey is made... How Honey Is Made It takes about 60,000 bees, collectively traveling up to 55,000 miles and visiting more than 2 million flowers, to gather enough nectar to make one pound of honey. Once the nectar is gathered, the bee stores it in its extra stomach where it mixes with enzymes, and then passes it (via regurgitation) to another bee’s mouth. This process is repeated until the nectar becomes partially digested and is then deposited into a honeycomb. Once there, the honeybees fan the liquid nectar with their wings, helping the water to evaporate and create the thick substance you know as “honey.” This honeycomb is then sealed with a liquid secretion from the bee’s abdomen, which hardens into beeswax. There are more than 300 kinds of honey in the US, each with a unique color and flavor that is dependent upon the nectar source. Lighter colored honeys, such as those made from orange blossoms, tend to be milder in flavor while darker-colored honeys, like those made from wildflowers, tend to have a more robust flavor. 5 Honey Facts You Might Not Know Honey, particularly in its raw form, offers unique health benefits that you might not be aware of. Among them: 1. Honey Makes Excellent Cough “Medicine”. - The World Health Organization (WHO) lists honey as a demulcent, which is a substance that relieves irritation in your mouth or throat by forming a protective film. Research shows honey works as well as dextromethorphan, a common ingredient in over the counter cough medications, to soothe cough and related sleeping difficulties due to upper respiratory tract infections in children. 2. Honey Can Treat Wounds. - Honey was a conventional therapy in fighting infection up until the early 20th century, at which time its use slowly vanished with the advent of penicillin. Now the use of honey in wound care is regaining popularity, as researchers are determining exactly how honey can help fight serious skin infections. Honey has antibacterial, antifungal, and antioxidants activities that make it ideal for treating wounds. In the US, Derma Sciences uses Manuka honey for their Medihoney wound and burn dressings. Manuka honey is made with pollen gathered from the flowers of the Manuka bush (a medicinal plant), and clinical trials have found this type of honey can effectively eradicate more than 250 clinical strains of bacteria. Compared to other types of honey, Manuka has an extra ingredient with antimicrobial qualities, called the Unique Manuka Factor (UMF). It is so called because no one has yet been able to discover the unique substance involved that gives it its extraordinary antibacterial activity. Honey releases hydrogen peroxide through an enzymatic process, which explains its general antiseptic qualities, but active Manuka honey contains "something else" that makes it far superior to other types of honey when it comes to killing off bacteria. That being said, research shows that any type of unprocessed honey helped wounds and ulcers heal. In one study, 58 of 59 wounds showed “remarkable improvement following topical application of honey.” 3. Honey Improves Your Scalp. - Honey diluted with a bit of warm water was shown to significantly improve seborrheic dermatitis, which is a scalp condition that causes dandruff and itching. After applying the solution every other day for four weeks, “all of the patients responded markedly.” According to the researchers: “Itching was relieved and scaling was disappeared within one week. Skin lesions were healed and disappeared completely within 2 weeks. In addition, patients showed subjective improvement in hair loss.” 4. Help Boost Your Energy. - A healthy, whole food diet and proper sleep is the best recipe for boundless energy, but if you’re looking for a quick energy boost, such as before or after a workout, honey can suffice. This is particularly true for athletes looking for a “time-released fuel” to provide energy over a longer duration. 5. Reduce Allergy Symptoms. - Locally produced honey, which will contain pollen spores picked up by the bees from local plants, introduces a small amount of allergen into your system. Theoretically, this can activate your immune system and over time can build up your natural immunity against it. The typical recommendation is to take about a teaspoon of locally produced honey per day, starting a few months PRIOR to the pollen season, to allow your system to build up immunity. And the key here is local. This approach only works because it has pollen of local plants you may be allergic to. Honey from other parts of the country simply won’t work. While research on this has yielded conflicting results, one study found that, during birch pollen season, compared to the control group, the patients using birch pollen honey experienced: • 60 percent reduction in symptoms • Twice as many asymptomatic days • 70 percent fewer days with severe symptoms • 50 percent decrease in usage of antihistamines Interestingly enough, there were few differences between the two honey groups (those who took regular honey, versus those who took honey that contained birch pollen.) However, the birch pollen honey group used less anti-histamines than those who used regular honey. The authors concluded: "Patients who pre-seasonally used birch pollen honey had significantly better control of their symptoms than did those on conventional medication only, and they had marginally better control compared to those on regular honey. The results should be regarded as preliminary, but they indicate that birch pollen honey could serve as a complementary therapy for birch pollen allergy." 3 DIY Honey Home Remedies Honey is a humectant, which means it attracts and retains moisture, making it an ideal addition to moisturizers, shampoos, and conditioners. Along with its antimicrobial properties, honey makes a wonderful addition to homemade personal care products. The National Honey Board has a few you can try out for yourself: 1. Honey Hair Conditioner: Mix ½ cup honey with ¼ cup olive oil. Work a small amount through your hair until coated. Cover your hair with a shower cap and let sit for 30 minutes. Shampoo as normal and rinse. 2. Honey Body Moisturizer: Mix 5 tablespoons honey, 2 tablespoons rose oil, and 2 cups almond oil in a medium-sized bottle. Apply as needed onto wet skin. 3. Honey Almond Scrub: Mix 3 teaspoons honey, 1 teaspoon olive oil, and 6 ½ tablespoons of finely crushed almonds. Rub the exfoliating scrub onto your face gently and rinse with warm water. The Organic Consumers Association has also published this simple honey lemon cough syrup that’s useful to keep on hand during the winter months: Honey Lemon Cough Syrup Lemon helps promote health by quickly alkalinizing your body, and honey will kill most bacteria while soothing your throat. This is a perfect choice for a quick cough remedy. • Put a pint of raw honey in a pan on the stove on VERY low heat (Do not boil honey as this changes its medicinal properties). • Take a whole lemon and boil in some water in a separate pan for 2-3 minutes to both soften the lemon and kill any bacteria that may be on the lemon skin. • Let the lemon cool enough to handle then cut it in slices and add it to the pint of honey on the stove. • Let mixture cook on warm heat for about an hour. • Then strain the lemon from the honey making sure all lemon seeds are removed. • Let cool, then bottle in a jar with a lid and store in the refrigerator. This syrup will keep for 2 months in the refrigerator. To soothe a cough, take 1/2 teaspoon for a 25 lb. child and 1 teaspoon for a 50 lb. child, about 4 times a day, or as often as needed. Adults can take 1-tablespoon doses. Is Honey a Healthy Natural Sweetener? How to Avoid Fake Honey As far as natural sweeteners go, honey does have a place. The main thing to remember when it comes to honey is that not all honey is created equal. The antibacterial activity in some honeys is 100 times more potent than in others, while processed refined honey will lack many of these beneficial properties altogether. Your average domestic “Grade A” type honey found in the grocery store is likely highly processed. It’s also been found that more than 75 percent of the honey on American supermarket shelves may be ultra-processed—to the point that all inherent medicinal properties are completely gone. Nearly all of this “fake” honey is made in China. Some of the honey also comes from brokers who create bogus country of origin papers. A recent study by the Food Safety News (FSN) tested 60 jars of "honey", all of the jars came back negative for pollen, which is a clear sign of ultra-processing. According to FSN: "The removal of these microscopic particles from deep within a flower would make the nectar flunk the quality standards set by most of the world's food safety agencies. The food safety divisions of the World Health Organization, the European Commission and dozens of others have also ruled that without pollen, there is no way to determine whether the honey came from legitimate and safe sources." In their investigation, FSN discovered the following: • 76 percent of honey samples bought at grocery stores (such as TOP Food, Safeway, QFC, Kroger, Harris Teeter, etc.) were absent of pollen • 77 percent of the honey from big box stores (like Costco, Sam's Club, Walmart, and Target) were absent of pollen • 100 percent of the honey sampled from drug stores (like Walgreens, Rite-Aid, and CVS Pharmacy) were absent of pollen The good news is all of the samples from farmers markets, co-ops, and natural stores like Trader Joe's had the full, proper compliment of pollen, as did organic brands from common grocery stores. When choosing honey, be sure it is raw, unfiltered, and 100% pure, from a trusted source. Honey Should Be Consumed Only in Moderation Honey has many healthy attributes, but it is also high in fructose, averaging around 53 percent. Each teaspoon of honey has nearly four grams of fructose, which means it can exacerbate pre-existing insulin resistance and wreak havoc on your body if consumed in excess. So when consuming honey, carefully add the total grams of fructose (including fruits) that you consume each day, and stay below 25 grams of total fructose per day. Keep in mind, though, that if you have insulin resistance (i.e. if you are taking drugs for high blood pressure, cholesterol, diabetes, or if you're overweight) you'd be better off avoiding all sweeteners, including honey, since any sweetener can decrease your insulin sensitivity and worsen your insulin resistance. If you’re healthy, however, eating raw honey in moderation could provide many of the benefits listed above. Source: mercola.com, 3/30/16.