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2 Supplements That Prevent Heart Disease And Cancer

The most recent trial confirms that two nutrients can reduce deaths from heart attacks and cancer.

Omega-3 fatty acids from fish oil can significantly reduce heart attacks and vitamin D supplementation can significantly lower the number of deaths caused by different types of cancer.

Researchers studied 26,000 American adults in the VITAL clinical trial for five years to see if fish oil or vitamin D would definitely ward off cardiovascular disease or cancer.

The outcomes were reassuring: marine omega-3 fatty acid intake was linked to a significant drop in heart attacks.

One-and-half servings per week of dietary fish intake showed the maximum heart health benefits, but higher dietary fish intake didn’t help more.

The greatest decrease in heart attacks was seen in African-Americans.

The benefit of 1 gram of omega-3 fish oil supplementation showed a small decrease in major cardiovascular events like stroke and death from cardiovascular disease.

Vitamin D3 or cholecalciferol intake at a dose of 2000 IU per day showed a significant decrease of death from cancer for those who took it for at least two years.

However, supplementation with vitamin D3 capsules didn’t significantly lower incidence of any type of cancer or cardiovascular disease.

Dr. JoAnn Manson, the study’s first author, said:

“The pattern of findings suggests a complex balance of benefits and risks for each intervention and points to the need for additional research to determine which individuals may be most likely to derive a net benefit from these supplements.”

Dr. Stephanie Faubion, NAMS medical director, said:

“With heart disease and cancer representing the most significant health threats to women, it is imperative that we continue to study the viability of options that prevent these diseases and help women survive them.”

The 1 gram omega-3 fish oil supplementation used in the VITAL clinical trial was Omacor, a prescription medicine for adults.

The capsule contains 840 milligrams marine omega-3 fatty acids, of which 465 mg is eicosapentaenoic acid (EPA) and 375 mg is docosahexaenoic acid (DHA).

About the author
Mina Dean is a Nutritionist and Food Scientist. She holds a BSc in Human Nutrition and an MSc in Food Science.

The study was presented at the North American Menopause Society (NAMS) Annual Meeting in Chicago (Manson et al., 2019).

source: PsyBlog
suppliments

2 Supplements That Double Weight Loss

Many overweight people are deficient in this essential nutrients.

A vitamin D supplement combined with calcium supplementation can help weight loss, research suggests.

People in the study who took vitamin D and calcium supplements lost more belly fat and experienced greater loss of fat mass.

One study has shown that people drinking more milk, which contains vitamin D and calcium, can double weight loss.

Up to half the world’s population may be deficient in vitamin D.

A deficiency in vitamin D could help to increase people’s appetite, research suggests.

Foods that are rich in vitamin D include oily fish and eggs, but most people get their vitamin D from the action of sunlight on the skin.

Around half of people who are obese have a calcium deficiency.

The body cannot produce calcium, so relies on it from food intake.

Foods high in calcium include dairy products, seeds, nuts and dark, leafy greens like spinach and kale.

The study included 53 overweight or obese people.

They were split into two groups with one put on an energy-restricted diet, that included 500 calories per day less than required.

The rest were put on the same diet, but also given calcium and vitamin D supplements.

The calcium supplement was 600 mg, while the vitamin D3 supplement was 125 IU.

The results showed that people taking calcium and vitamin D together lost 6 pounds of fat, while those in the comparison group only lost 4 pounds of fat.

The study’s authors write:

“Calcium plus vitamin D3 supplementation for 12 weeks augmented body fat and visceral fat loss in very-low calcium consumers during energy restriction.”

Although the exact mechanism for how calcium and vitamin D aid weight loss is not known, the authors speculate:

“The greater decrease in fat mass observed in the calcium+D group of the current study could result from several factors attributing to calcium metabolism.

First, a calcium-rich diet is shown to increase fat oxidation, promote fat cell apoptosis, and reduce lipid absorption due to the formation of insoluble calcium-fatty acid soaps in the intestine, which are eventually excreted in the feces.

Second, high dietary calcium intake is associated with suppression of 1,25-dihydroxyvitamin D (1,25-(OH)2D) levels which in turn act to decrease calcium influx into the cell.”

About the author
Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.

He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2003).

The study was published in the Nutrition Journal (Zhu et al., 2019).

source: Psyblog


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Why Being Thankful Is So Good For Your Health

As a physician, I have helped to care for many patients and families whose lives have been turned upside down by serious illnesses and injuries.

In the throes of such catastrophes, it can be difficult to find cause for anything but lament.

Yet Thanksgiving presents us with an opportunity to develop one of the healthiest, most life-affirming and convivial of all habits — that of counting and rejoicing in our blessings.

Gratitude’s benefits

Research shows that grateful people tend to be healthy and happy. They exhibit lower levels of stress and depression, cope better with adversity and sleep better. They tend to be happier and more satisfied with life. Even their partners tend to be more content with their relationships.

Perhaps when we are more focused on the good things we enjoy in life, we have more to live for and tend to take better care of ourselves and each other.

When researchers asked people to reflect on the past week and write about things that either irritated them or about which they felt grateful, those tasked with recalling good things are more optimistic, feel better about their lives, and actually visit their physicians less.

It is no surprise that receiving thanks makes people happier, but so does expressing gratitude. An experiment that asked participants to write and deliver thank-you notes found large increases in reported levels of happiness, a benefit that lasted for an entire month.

Philosophical roots

One of the greatest minds in Western history, the Greek philosopher Aristotle, argued that we become what we habitually do. By changing our habits, we can become more thankful human beings.

If we spend our days ruminating on all that has gone poorly and how dark the prospects for the future appear, we can think ourselves into misery and resentment.

But we can also mold ourselves into the kind of people who seek out, recognize and celebrate all that we have to be grateful for.

This is not to say that anyone should become a Pollyanna, ceaselessly reciting the mantra from Voltaire’s “Candide”: “All is for the best in this, the best of all possible worlds.” There are injustices to be righted and wounds to be healed, and ignoring them would represent a lapse of moral responsibility.

But reasons to make the world a better place should never blind us to the many good things it already affords. How can we be compassionate and generous if we are fixated on deficiency? This explains why the great Roman statesman Cicero called gratitude not only the greatest of virtues but the “parent” of them all.

Religious roots

Gratitude is deeply embedded in many religious traditions. In Judaism, the first words of the morning prayer could be translated, “I thank you.” Another saying addresses the question, “Who is rich?” with this answer: “Those who rejoice in what they have.”

From a Christian perspective, too, gratitude and thanksgiving are vital. Before Jesus shares his last meal with his disciples, he gives thanks. So vital a part of Christian life is gratitude that author and critic G.K. Chesterton calls it “the highest form of thought.”

Gratitude also plays an essential role in Islam. The 55th chapter of the Quran enumerates all the things human beings have to be grateful for — the sun, moon, clouds, rain, air, grass, animals, plants, rivers and oceans — and then asks, “How can a sensible person be anything but thankful to God?”

Other traditions also stress the importance of thankfulness. Hindu festivals celebrate blessings and offer thanks for them. In Buddhism, gratitude develops patience and serves as an antidote to greed, the corrosive sense that we never have enough.

Roots even in suffering

In his 1994 book, “A Whole New Life,” Duke University English professor Reynolds Price describes how his battle with a spinal cord tumor that left him partially paralyzed also taught him a great deal about what it means to really live.

After surgery, Price describes “a kind of stunned beatitude.” With time, though diminished in many ways by his tumor and its treatment, he learns to pay closer attention to the world around him and those who populate it.Reflecting on the change in his writing, Price notes that his books differ in many ways from those he penned as a younger man. Even his handwriting, he says, “looks very little like that of the man he was at the time of his diagnosis.”

“Cranky as it is, it’s taller, more legible, and with more air and stride. And it comes down the arm of a grateful man.”

A brush with death can open our eyes. Some of us emerge with a deepened appreciation for the preciousness of each day, a clearer sense of our real priorities and a renewed commitment to celebrating life. In short, we can become more grateful, and more alive, than ever.

 

Practicing gratitude

When it comes to practicing gratitude, one trap to avoid is locating happiness in things that make us feel better off — or simply better — than others. In my view, such thinking can foster envy and jealousy.

There are marvelous respects in which we are equally blessed — the same sun shines down upon each of us, we all begin each day with the same 24 hours, and each of us enjoys the free use of one of the most complex and powerful resources in the universe, the human brain.

Much in our culture seems aimed to cultivate an attitude of deficiency — for example, most ads aim to make us think that to find happiness we must buy something. Yet most of the best things in life — the beauty of nature, conversation and love — are free.

There are many ways to cultivate a disposition of thankfulness. One is to make a habit of giving thanks regularly — at the beginning of the day, at meals and the like, and at day’s end.

Likewise, holidays, weeks, seasons and years can be punctuated with thanks — grateful prayer or meditation, writing thank-you notes, keeping a gratitude journal, and consciously seeking out the blessings in situations as they arise.

Gratitude can become a way of life, and by developing the simple habit of counting our blessings, we can enhance the degree to which we are truly blessed.

Richard Gunderman, The Conversation
 
Richard Gunderman is the Chancellor’s Professor of medicine, liberal arts and philanthropy at Indiana University.

 

Thu November 28, 2019

source: www.cnn.com  The Conversation

Gratitude

 

‘Performance-enhancing substance’:
How Thanksgiving gratitude may improve your health

Show your gratitude this Thanksgiving. It’s good for your health.
Expressing gratitude improves cardiovascular strength, sleep quality and more, researchers say.

“Gratitude enhances performance in every domain that’s been examined, psychological relational, emotional, physical,” said Robert Emmons, a professor and psychologist at the University of California, Davis. “This is why it’s been referred to as the ultimate performance-enhancing substance.”

The field of gratitude health studies is still young, but researchers say that practicing gratitude may positively affect physical health in two main ways: It can change your biology and your behavior.

“A health behavior change is when someone that practices gratitude ends up engaging in more self-care behaviors, or following the directions of their care provider more closely,” said Emiliana Simon-Thomas, science director at the Greater Good Science Center, an interdisciplinary research center at UC Berkley. “Sometimes you’ll find that a study reports that a particular gratitude intervention leads to lower blood pressure — that’s the biology pathway.”

Gratitude “interventions” are a method that researchers use to determine how expressing gratitude may be directly causing positive health effects. A common approach is to ask participants to write down what they’re grateful for each day in a “gratitude journal” or to pen “gratitude letters.”
Several studies have concluded that keeping a gratitude journal improves physical health. A 2015 study of 119 women at the University College London found that just two weeks of keeping a gratitude journal can improve sleep quality and decrease blood pressure.
Researchers at UC San Diego came to a similar conclusion the following year. A 2016 study of nearly 70 men and women at risk of heart failure asked participants to keep a gratitude journal for eight weeks. Researchers found that, over time, the participants who kept gratitude journals had lower levels of inflammation, a biomarker of heart failure.

“Along the lines of physical exercise, a healthier diet, or higher-quality sleep, gratitude is worth the time,” Simon-Thomas said.

Practicing gratitude is also tied to lower stress levels, Simon-Thomas said, because people who regularly express gratitude have a greater capacity to regulate emotions in a constructive way. It can even “short-circuit” the body’s stress response.

“The holiday season can be very stressful,” Emmons said. “People are exhausted, worn down and worn out, feeling depleted and defeated. That is why gratitude is especially important this time of year. Grateful people less likely to experience envy, anger, resentment, regret and other unpleasant states that produce stress and thwart positive emotions.”

Jeff Huffman, a professor of psychiatry at Harvard Medical School and director of the Cardiac Psychiatry Research Program at Massachusetts General Hospital, says the field of gratitude studies still has a lot of ground to cover. In the past 15 years, there have been less than ten trials of gratitude-based interventions in patients with chronic health conditions, according to an article published this year in the British Journal of Health Psychology.

“At this point, we are not quite there in terms of conclusively saying that experiencing or expressing gratitude is linked to better physical health,” Huffman said. “More definitive study is needed.”

Huffman said his team of researchers is currently looking into how gratitude-based interventions may help heart attack victims recover faster and better. “We hope to have answers in the not-to-distant future,” he said.
Grace Hauck    USA TODAY    Nov. 28 / 19


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5 Food Pairings For Maximum Nutritional Benefits

Food combining can do more than soothe a fussy tummy.

Pairing certain nutrient profiles has the potential to add up to improved absorption—and better health (while some pairings can worsen digestion). Follow these formulas for maximum nutritional benefits at every meal.

1. HUMMUS + RED PEPPER = BOOST FOR LOW IRON
“The majority of dietary iron comes from nonheme, or plant, sources, but unfortunately, it’s not usually well absorbed,” says Peggy Kotsopoulos, a New York City–based holistic nutritionist. However, vitamin C helps improve the absorption of nonheme iron. The iron-rich chickpeas in the hummus and vitamin C–rich red pepper make a great snack for women, who often need more iron, she says.

2. TOMATO + AVOCADO = IMPROVED EYE HEALTH
Tomatoes are loaded with lycopene, a key nutrient for eye health that also gives the fruit its red hue. This antioxidant is fat-soluble, though, so it assimilates better in the body if it’s eaten with some fat. “Research suggests you absorb more from the carotene-rich food when you eat it with a smart fat, like avocado,” says Elaine Magee, a Boise, Idaho–based registered dietitian. There are so many ways you can pair these two powerhouses, but we love avocado toast with sliced tomatoes.

3. COTTAGE CHEESE + PINEAPPLE = POSTWORKOUT MUSCLE REPAIR
It’s important to refuel the right way following a serious Spinning class or an intense jog. After your workout, have a snack that includes protein (like cottage cheese) and a high-gastrointestinal carbohydrate (like pineapple). “Together, they replenish muscle and liver glycogen stores and cause an insulin release, which in turn helps push amino acids straight to muscle cells, which helps build and repair exactly where you need it,” says Kotsopoulos.

4. KALE + MUSHROOMS + OLIVE OIL = BETTER BONE DENSITY
Among the many nutritional benefits of kale is vitamin K, which helps transport calcium from your blood to your bones, acting as the glue that makes bone-enriching calcium stick. Studies have shown that a combination of vitamin K and vitamin D (found in mushrooms) helps prevent bone fractures, even in people already experiencing bone loss. Add some olive oil to a meal with these fat-soluble vitamins (an omelette, perhaps) and—bingo—major bone-health benefits. But not just any olive oil will do; opt for the extra-virgin version. “You’ll get more of the 30-plus phytochemicals from an olive oil that’s minimally processed,” says Magee.

5. SALMON + ALMONDS = HEART HEALTH
Omega-3 fatty acids, especially those found in cold-water fish, like salmon, may reduce the risk of blood clots, promote normal blood pressure and lower the risk of heart disease. If you pair salmon steak with ground almonds (or another nut, such as walnuts), a plant-based source of essential fatty acids, you’re packing a more powerful wallop for cardiovascular health. “And they naturally go together,” notes Magee. (Think almond-crusted baked salmon!) There’s a lot of wisdom in cuisine from certain cultures, especially from areas of Asia and the Mediterranean, where these types of pairings often come up, she says.

DID YOU KNOW?
The components in some foods work in combination with themselves when eaten whole, says Magee. “Apples are a good example where the compounds in the skin complement those in the flesh,” she explains. “You’re much better off to eat them with the skin on.” Same goes for ground flaxseeds and oats. “You’re missing out on so much if you eat only flax oil or oat bran—your body wants it all!”

BY: KAREN ROBOCK
pairings

 

If You Want a Nutritious Breakfast,
There Are Better Food Pairings Than Avocado And Toast.

Skip the avocado toast — there are healthier food pairings

If you’re trying to eat a healthy breakfast, put down the avocado toast. Choosing the right food pairings is as important as picking healthy foods when it comes to nutrition.

Writing for the Daily Mail, nutritionist Rob Hobson of Healthspan broke down how pairing the wrong foods together can negate their health benefits.

“The food pairing choices you make will have a very real effect on your energy, how quickly you feel hungry again after eating – and therefore your weight,” Hobson wrote for the Mail.

For an example, he cited a recent Illinois Institute of Technology study on avocado toast. Avocado can help control blood sugar and suppress hunger on its own, but when eaten with white bread, the carbohydrates in the bread mostly negated those benefits. The study showed that fats like avocado are healthy, and that carbs should be eaten only in moderation – and not in their processed form, Hobson said.

Another example: Beef chili with beans. Beef is high on iron, Hobson noted, but the phytates in beans can bind with that iron and keep it from being absorbed. Adding in plenty of vitamin C-rich vegetables like red bell peppers can boost iron absorption.

So what are some better food pairings? Hobson offered up several suggestions:

  • Sweet potatoes and Greek yogurt. Sweet potatoes keep blood sugar stable thanks to slowly digested carbs, and Greek yogurt packs protein.
  • Oats and banana. Oats are a fiber and can keep you feeling full longer. Bananas are a prebiotic and may help control a hormone that makes you hungry. Nut butter and banana make another good pairing.
  • Smoked salmon and scrambled egg. This “double whammy” of protein and healthy fats (including omega-3 fatty acids) can help you feel full longer. Egg on whole-grain bread is another good option.
  • Vegetable soup with beans, lentils or peas. The water content in soup can help you fill up faster, and the protein and fiber in legumes can extend that feeling of fullness.

Other great food pairings are yogurt topped with dried fruit and nuts, salad with quinoa, or beans and brown rice.

“[Satiety is] particularly important for weight management as it can help to ward of hunger pangs and the temptation to snack between meals,” Hobson wrote. “Therefore, understanding which foods are more satiating and how to put meals together using them will help you to control how much you eat later on in the day.”

By Kyla Cathey    Earth.com staff writer     05-26-2019  
source: www.earth.com


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Doctors Now Prescribing Music Therapy

Doctors Now Prescribing Music Therapy for Heart Ailments, Brain Dysfunction, Learning Disabilities, Depression, PTSD, Alzheimers, Childhood Development and More

Music has proven time and again to be an important component of human culture. From its ceremonial origin to modern medical usage for personal motivation, concentration, and shifting mood, music is a powerful balm for the human soul. Though traditional “music therapy” encompasses a specific set of practices, the broader use of music as a therapeutic tool can be seen nowadays as doctors are found recommending music for a wide variety of conditions.

Music Helps Control Blood Pressure and Heart-Related Disorders

According to The Cardiovascular Society of Great Britain, listening to certain music with a repetitive rhythm for least ten seconds can lead to a decrease in blood pressure and a reduced heart rate. Certain classical compositions, if matched with human body’s rhythm, can be therapeutically used to keep the heart under control. The Oxford University study states, “listening to music with a repeated 10-second rhythm coincided with a fall in blood pressure, reducing the heart rate” and thus can be used for overcoming hypertension.

Listening and Playing Music Helps Treat Stress and Depression

When it comes to the human brain, music is one of the best medicines. A study at McGill University in Canada revealed that listening to agreeable music encourages the production of beneficial brain chemicals, specifically the “feel good” hormone known as dopamine. Dopamine happens to be an integral part of brain’s pleasure-enhancing system. As a result, music leads to great feeling of joy and bliss.

It’s not only listening to music that has a positive effect on stress and depression. The Namm Foundation has compiled a comprehensive list of benefits of playing music, which includes reducing stress on both the emotional level and the molecular level. Additionally, studies have shown that adults who play music produce higher levels of Human Growth Hormone (HgH), which according to Web MD, is a necessary hormone for regulating body composition, body fluids, muscle and bone growth, sugar and fat metabolism, and possibly heart function.

For more on how music can be composed to benefit the brain, read about States of Consciousness and Brainwave Entrainment.

Music Therapy Helps Treat Alzheimer’s Disease

Music therapy has worked wonders on patients suffering from Alzheimer’s disease. With Alzheimer’s, people lose their capacity to have interactions and carry on with interactive communications. According to studies done in partnership with the Alzheimer’s Foundation of America, “When used appropriately, music can shift mood, manage stress-induced agitation, stimulate positive interactions, facilitate cognitive function, and coordinate motor movements.”

Studying Music Boosts Academic Achievement in High Schoolers

Early exposure to music increases the plasticity of brain helping to motivate the human brain’s capacity in such a way that it responds readily to learning, changing and growing. “UCLA professor James S. Catterall analyzed the academic achievement of 6,500 low-income students. He found that, by the time these students were in the 10th grade, 41.4% of those who had taken arts courses scored in the top half on standardized tests, contrasted with only 25% of those who had minimal arts experience. The arts students also were better readers and watched less television.” This goes to show that in the formative stages of life, kids who study music do much better in school.

Playing Guitar (and Other Instruments) Aids in Treating PTSD

The U.S. Department of Veterans Affairs shared a study in which veterans experiencing Post Traumatic Stress Disorder (PTSD) experienced relief by learning to play guitar. The organization responsible for providing guitars, Guitars For Vets “enhances the lives of ailing and injured military Veterans by providing them free guitars and music instruction.” Playing music for recovery from PTSD resembles traditional music therapy, in which patients are encouraged to make music as part of their healing process. Guitar is not the only instrument that can help PTSD. In fact, Operation We Are Here has an extensive list of Therapeutic Music Opportunities For Military Veterans.

Studying Music Boosts Brain Development in Young Children

A research-based study undertaken at the University of Liverpool in the field of neuroscience has light to shed on the beneficial effects of early exposure to music. According to the findings, even half an hour of musical training is sufficient to increase the flow of blood in the brain’s left hemisphere, resulting in higher levels of early childhood development.

The Portland Chamber Orchestra shares, “Playing a musical instrument involves multiple components of the central (brain and spinal cord) and peripheral (nerves outside the brain and spinal cord) nervous systems.  As a musician plays an instrument, motor systems in the brain control both gross and fine movements needed to produce sound.  The sound is processed by auditory circuitry, which in turn can adjust signaling by the motor control centers.  In addition, sensory information from the fingers, hands and arms is sent to the brain for processing.  If the musician is reading music, visual information is sent to the brain for processing and interpreting commands for the motor centers.  And of course, the brain processes emotional responses to the music as well!”

Music Education Helps Children Improve Reading Skills

Journal Psychology of Music reports that “Children exposed to a multi-year program of music tuition involving training in increasingly complex rhythmic, tonal, and practical skills display superior cognitive performance in reading skills compared with their non-musically trained peers.” In the initial stages of learning and development, music arouses auditory, emotional, cognitive and visual responses in a child. Music also aids a child’s kinesthetic development. According to the research-supported evidence, a song facilitates language learning far more effectively than speech.

Listening To Music Helps Improve Sleep

According to The Center for Cardiovascular Disease in China, listening to music before and during sleep greatly aids people who suffer from chronic sleep disorders. This “music-assisted relaxation” can be used to treat both acute and chronic sleep disorders which include everything from stress and anxiety to insomnia.

Playing Didgeridoo Helps Treat Sleep Apnea

A study published in the British Medical Journal shows that people suffering from sleep apnea can find relief by practicing the Australian wind-instrument known as the didgeridoo. Patients who played the didgeridoo for an average of 30-minutes per day, 6 days per week, saw significant increases in their quality of sleep and decreases in daytime tiredness after a minimum period of 3-months of practice. Dr. Jordan Stern of BlueSleep says, “The treatment of sleep apnea is quite challenging because there is not a single treatment that works well for every patient. The didgeridoo has been used to treat sleep apnea and it has been shown to be effective in part because of strengthening of the pharyngeal muscles, which means the muscles of the throat, as well as the muscles of the tongue.”

Written by Didge Project director AJ Block and guest author Gracy Liura.

By AJ Block – March 10, 2016

This article was created in collaboration between Didge Project director AJ Block and guest author Gracy Liura.

Author Bio: AJ Block
AJ Block is the director of Didge Project and is active as a didgeridoo teacher and performer. In addition to didgeridoo, AJ has spent years studying music traditions from all over the world including jazz (trombone and piano), western classical music, Indian Classical Music, guitar and world percussion. AJ has developed a number of programs for Didge Project including The ABCs of Didgeridoo, Didgeridoo Mastery, The Didgeridoo Musicianship Program, and Circular Breathing Mastery. AJ is a founding member of both Sacred Arts Research Foundation and Dream Seed. As a student of spiritual teacher Maestro Manuel Rufino AJ is an active member of the Golden Drum community.


Author Bio: Gracy Liura
Gracy Liura is a nutritionist based in New Delhi who actively works on the Human Chorionic Gonadotropin Research portal. One aspect of Gracy’s work is based on the connection between music and the cardio-vascular system of the human body. She says “There are medical set-ups that have introduced slow and soothing music of slower-beat, just to minimize the cost incurred by providing sedatives.” As said previously, light music that flows at the rhythmic rate of ten seconds is effective in lowering the pulse rate. Such compositions also bring high systolic and diastolic pressure under the control, and thus motivate the patients into a state of sound slumber. Not only for therapeutic uses, but if you want to be more successful and more productive than your counterparts; then, you either need to play music, or become an avid listener.

source: https://didgeproject.com

music

Listening to Music While Driving Reduces Cardiac Stress

Stress while driving is a risk factor for the development of cardiovascular disease and sudden cardiac complications such as heart attack (myocardial infarction), according to studies published in recent years. Selecting suitable driving music may be one way to mitigate this risk.
A study by researchers at São Paulo State University (UNESP) in Marília, Brazil, suggests that listening to instrumental music, for example, may relieve cardiac stress.
The results of the study, which were supported by São Paulo Research Foundation—FAPESP, are published in the journal Complementary Therapies in Medicine.
Researchers at the University of São Paulo (USP) in Brazil, Oxford Brookes University in the United Kingdom and the University of Parma in Italy also took part in this study.
“We found that cardiac stress in the participants in our experiment was reduced by listening to music while they were driving,” Vitor Engrácia Valenti, a professor at UNESP Marília and a principal investigator of the project, told.
The researchers analyzed the effects of music on cardiac stress in five women between the ages of 18 and 23. All subjects were healthy, considered nonhabitual drivers (they drove once or twice a week), and had obtained a license 1-7 years previously.
“We opted to assess women who were not habitual drivers because people who drive frequently and have had a license for a long time are better adapted to stressful situations in traffic,” Valenti explained.
The volunteers were assessed on two days, in different situations and in a random order. On one day, they drove for 20 minutes at rush hour (5:30-6:30 pm) along a 3 km route in a busy district of Marília, a medium-sized city in the northwest of São Paulo State, without listening to music.
On the other day, the volunteers drove the same route at the same time of day but listened to instrumental music on a CD player coupled to the car radio. The use of earbuds or headphones while driving is a traffic offense.
“To increase the degree of traffic stress, we asked them to drive a car they did not own. Driving their own car might help,” Valenti said.
The level of cardiac stress was estimated by measuring heart rate variability using a heart rate monitor attached to the participant’s chest. Defined as fluctuations in the intervals between consecutive heart beats, heart rate variability is influenced by the autonomic nervous system. The more active the sympathetic nervous system, the faster the heart beats, while the parasympathetic nervous system tends to slow it down.
“Elevated sympathetic nervous system activity reduces heart rate variability, whereas more intense parasympathetic nervous system activity increases it,” Valenti said.
Analysis showed a reduction in heart rate variability in the volunteers who drove without music, indicating a lower level of parasympathetic nervous system activity but sympathetic nervous system activation.
Conversely, heart rate variability increased in the drivers who listened to music, indicating a higher level of parasympathetic nervous system activity and a reduction in sympathetic nervous system activity.
“Listening to music attenuated the moderate stress overload the volunteers experienced as they drove,” Valenti said.
The study involved only women to control for the influence of sex hormones, he explained. “If men, as well as women, had participated and we had found a significant difference between the two groups, female sex hormones might have been considered responsible,” he said.
In his view, the results of the study could contribute to the creation of cardiovascular preventative measures in situations of acute stress, such as driving in heavy traffic.
“Listening to music could be such a preventive measure in favor of cardiovascular health in situations of intense stress such as driving during rush hour,” he said.
by Elton Alisson, FAPESP      NOVEMBER 12, 2019


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Exercise May Help Ward Off Depression

Even If You’re Genetically Prone to It
An extra 35 minutes of exercise per day was tied to a reduced likelihood of experiencing depression.

Getting a few hours of exercise a week may reduce the risk of depression, even in people who are genetically prone to the condition, a new study suggests.

The authors found that, although certain genes boost a person’s risk of depression, increased levels of exercise essentially canceled out this genetic risk.

Overall, for every 4 hours of exercise per week (about 35 minutes per day), participants saw a 17% reduction in their chances of experiencing bouts of depression over the next two years. This protective effect of exercise held even for those at high genetic risk for depression.

“Our findings strongly suggest that, when it comes to depression, genes are not destiny and that being physically active has the potential to neutralize the added risk of future episodes in individuals who are genetically vulnerable,” study lead author Karmel Choi, postdoctoral fellow in psychiatry at Massachusetts General Hospital, said in a statement.

The study is published today (Nov. 5) in the journal Depression and Anxiety.

Genetic risk

Depression can run in families, which suggests that genetic factors contribute to the risk of developing the disease, according to the National Institutes of Health (NIH). Although research on the genetics of depression is in its infancy, studies suggest that multiple genes, each with a small effect, combine to increase a person’s risk of the disease, according to the NIH.

In addition, previous studies have found that exercise can reduce people’s risk of depression. But it wasn’t clear if this benefit applied to those with certain risk factors, such as a genetic risk for depression, the authors said.

In the new study, the researchers analyzed information from nearly 8,000 participants in the Partners HealthCare Biobank, a database intended to help researchers better understand how people’s genes, environment and lifestyle affect their health. Participants provided a blood sample, had their genomes analyzed and filled out a survey about their lifestyle behaviors, such as how much exercise they typically get in a week. This information was then linked with people’s electronic health records (EHRs) within Partners HealthCare, a Boston-based health care system.

To be included in the new study, participants could not be currently depressed, and so the researchers excluded people who had visited a medical professional for depression within the past year. The authors then looked to see which of those remaining participants experienced a new episode of depression — based on billing codes from their EHRs — within the next two years.

The researchers also used genomic data to calculate a person’s genetic risk for depression, and gave people a “score” based on their risk. This allowed the researchers to divide participants into three groups: those with low, intermediate and high genetic risk for depression.

Protective effect

The researchers found that, not surprisingly, those with a high genetic risk for depression were 50% more likely to experience a new episode of depression within the next two years, compared with those at low genetic risk.

However, across all risk groups, people who were more physically active were less likely to experience a new episode of depression. For example, among those in the high-risk group, the incidence of depression was nearly 13% for those who didn’t exercise, compared with just 8% for those who exercised for about 3 hours a week.

What’s more, both high-intensity exercises, such as running, and low-intensity exercises, such as yoga, were linked with a decreased risk of depression.

However, the study only found an association and cannot prove that a lack of exercise causes depression (although previous research has suggested that exercise likely helps ward off depression). In addition, the EHRs used in the study do not capture the severity of a depressive episode and do not reflect care outside of the Partners HealthCare system.

Still, the study provides “promising evidence” that doctors can use to counsel patients and “make recommendations to patients that here is something meaningful they can do to lower their risk even if they have a family history of depression,” Choi said.

Of course, in addition to reducing depression risk, regular exercise has a slew of other health benefits, such as reducing people’s risk of heart disease, type 2 diabetes and some cancers, according to the Centers for Disease Control and Prevention (CDC). However, less than a quarter Americans meet national exercise guidelines, according to the CDC’s National Center for Health Statistics.

By Rachael Rettner – Senior Writer
 
Originally published on Live Science
 
omega 3 sources

 

Omega-3 fatty Acids in Depression: A Review of Three Studies.


Abstract

We review three studies of omega-3 fatty acids in the treatment of depression that were carried out by our research group at the Beer Sheva Mental Health Center. The first study examined eicosapentaenoic acid (EPA) versus placebo as an adjunct to antidepressant treatment in 20 unipolar patients with recurrent major depression. The second study used omega-3 fatty acids in childhood major depression; 28 children aged 6-12 were randomized to omega-3 fatty acids or placebo as pharmacologic monotherapy. The third study was an open-label add-on trial of EPA in bipolar depression. Twelve bipolar outpatients with depressive symptoms were treated with 1.5-2.0 g/day of EPA for up to 6 months. In the adult unipolar depression study, highly significant benefits were found by week 3 of EPA treatment compared with placebo. In the child study, an analysis of variance (ANOVA) showed highly significant effects of omega-3 on each of the three rating scales. In the bipolar depression study, 8 of the 10 patients who completed at least 1 month of follow-up achieved a 50% or greater reduction in Hamilton depression (Ham-D) scores within 1 month. No significant side effects were reported in any of the studies. Omega-3 fatty acids were shown to be more effective than placebo for depression in both adults and children in small controlled studies and in an open study of bipolar depression. (This review discusses three studies, all from our group, completed before the clinical trial registry was initiated.).

PMID: 19499625 PMCID: PMC6494070 DOI: 10.1111/j.1755-5949.2008.00061.x
[Indexed for MEDLINE] Free PMC Article

 
Osher Y1, Belmaker RH.
Ministry of Health Beer Sheva Mental Health Center, Faculty of Health Sciences, Ben Gurion University of the Negev, Beer Sheva, Israel. yamy@bgu.ac.il


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The Vitamin That Quadruples Weight Loss

Taking vitamin D supplements can significantly increase weight loss, according to a recent study.

People who took vitamin D supplements had over four times the weight loss as those that did not, researchers found.

obese

Vitamin D also doubled the number of inches taken off their waistlines.

Low levels of vitamin D is repeatedly linked to being overweight and obese.

Almost 40 percent of obese people are deficient in vitamin D.

The study included 400 obese and overweight people with vitamin D deficiency.

They were put on a low-calorie diet and split into three groups.

One group took 25,000 IU of vitamin D per month, the second took 100,000 IU of vitamin D per month and the control group took none.

Six months later the results showed that both vitamin D groups had lost more weight than those who were not taking the vitamin.

Those taking 100,000, or around 3,000 IU per day, had 12 pounds of weight loss.

People taking 25,000 IU, or around 800 IU per day, lost 8 pounds.

In comparison, those only following the calorie restricted diet had just 2.6 pounds of weight loss over the six months.

The study’s authors write:

“The present data indicate that in obese and overweight people with vitamin D deficiency, vitamin D supplementation aids weight loss and enhances the beneficial effects of a reduced-calorie diet.”

Measurements of dieters’ waistlines also revealed vitamin D had had an effect.

Those taking 100,000 IU lost an average of two inches from their waistline compared to just over 1 inch in the control group.

The researchers conclude:

“All people affected by obesity should have their levels of vitamin D tested to see if they are deficient, and if so, begin taking supplements.”

vitamin d

About the author
Psychologist, Jeremy Dean, PhD is the founder and author of PsyBlog. He holds a doctorate in psychology from University College London and two other advanced degrees in psychology.
He has been writing about scientific research on PsyBlog since 2004. He is also the author of the book “Making Habits, Breaking Habits” (Da Capo, 2003) and several ebooks:

  • Accept Yourself: How to feel a profound sense of warmth and self-compassion
  • The Anxiety Plan: 42 Strategies For Worry, Phobias, OCD and Panic
  • Spark: 17 Steps That Will Boost Your Motivation For Anything
  • Activate: How To Find Joy Again By Changing What You Do

The study was presented at the European Congress on Obesity, 2015 (Vigna et al., 2015).

source: PsyBlog

 

obesity

Gut Bacteria is Key Factor in Childhood Obesity



Summary:
Scientists suggest that gut bacteria and its interactions with immune cells and metabolic organs, including fat tissue, play a key role in childhood obesity.


New information published by scientists at Wake Forest Baptist Health suggests that gut bacteria and its interactions with immune cells and metabolic organs, including fat tissue, play a key role in childhood obesity.

“The medical community used to think that obesity was a result of consuming too many calories. However, a series of studies over the past decade has confirmed that the microbes living in our gut are not only associated with obesity but also are one of the causes,” said Hariom Yadav, Ph.D., lead author of the review and assistant professor of molecular medicine at Wake Forest School of Medicine, part of Wake Forest Baptist.

In the United States, the percentage of children and adolescents affected by obesity has more than tripled since the 1970s, according to the Centers for Disease Control and Prevention. Obesity is increasing at 2.3% rate each year among school-aged children, which is unacceptably high and indicates worrisome prospects for the next generation’s health, the article states.


Yadav’s manuscript, published in the current issue of the journal Obesity Reviews, reviewed existing studies (animal and human) on how the interaction between gut microbiome and immune cells can be passed from mother to baby as early as gestation and can contribute to childhood obesity.


The review also described how a mother’s health, diet, exercise level, antibiotic use, birth method (natural or cesarean), and feeding method (formula or breast milk) can affect the risk of obesity in her children.

“This compilation of current research should be very useful for doctors, nutritionists and dietitians to discuss with their patients because so many of these factors can be changed if people have enough good information,” Yadav said. “We also wanted to identify gaps in the science for future research.”

In addition, having a better understanding of the role of the gut microbiome and obesity in both mothers and their children hopefully will help scientists design more successful preventive and therapeutic strategies to check the rise of obesity in children, he said.

Journal Reference:
Halle J. Kincaid, Ravinder Nagpal, Hariom Yadav. Microbiome‐immune‐metabolic axis in the epidemic of childhood obesity: Evidence and opportunities. Obesity Reviews, 2019; DOI: 10.1111/obr.12963
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Source:
Materials provided by Wake Forest Baptist Medical Center. Note: Content may be edited for style and length.

 
ScienceDaily               30 October 2019
 www.sciencedaily.com/releases/2019/10/191030132704.htm


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The Health Benefits Of Pumpkin Spice

Finally, some good news about the much-maligned PSL.

Happy pumpkin spice season!

The internet is full of people trying to slander the noblest of flavours. But it turns out that pumpkin spice, absent of all the sugar and syrup certain coffee shops may add in, is actually pretty good for you.

What’s in pumpkin spice, anyway?

Pumpkin pie spice, as it’s sometimes called, usually contains four or five ingredients, all of them good for us.

Ginger

Ginger is kind of a superstar spice. It’s an anti-inflammatory, for one thing, and can also help with digestion and quell nausea, which is why it’s often recommended for people suffering from morning sickness.

It can also reduce soreness and help with joint pain, and may improve brain function and fight infections.

You know how when you’re sick, everyone suggests you put ginger in your tea? This is why.

Cloves

There isn’t a huge amount of research behind the claims that cloves are good for you, so take this with a grain of salt. (Or cinnamon?) Many people believe cloves can be used to relieve dental pain. They also contain fibre, vitamins, and minerals that your body needs.

Nutmeg

Both nutmeg and mace — the nebulous covering of the nutmeg seed — are used in medicine. Nutmeg can treat nausea, stomach pain, diarrhea, and is used in some medications for cancer, insomnia, and kidney disease.

Quick word of warning on nutmeg, though: use it sparingly! Ingesting more than two tablespoons’ worth at a time can cause unpleasant symptoms like nausea, dry mouth, and extreme dizziness. In the Middle Ages it was used as an abortifacient, according to the New York Times, who also note that Malcolm X wrote in his autobiography that people used it as a drug substitute when he was in prison.

Cinnamon

Cinnamon is an antioxidant and an anti-inflammatory. It may lower blood sugar in people with diabetes, and may be helpful with heart disease and neurodegenerative diseases, but as with cloves, there still isn’t enough research to back those claims up.

Sometimes: Allspice

The confusingly named allspice is the “optional” ingredient in most pumpkin spice mixes. It’s actually the fruit from a flowering tropical evergreen tree plant that’s picked before it gets ripe.

Allspice can help with a variety of conditions, many in the stomach area, including indigestion, abdominal pain, and menstrual cramps.

And it contains eugenol, which kills germs on your teeth and gums, which is why it’s sometimes included in toothpaste.

And what about pumpkin itself?

OK, fine, pumpkin spice lattes don’t actually contain any pumpkin. But pumpkin has been proven to improve the immune system and to slow digestion (which can help with weight loss). It’s also good for your skin and your eyes, and may help with diabetes and certain kinds of cancer.

What are you waiting for, fellow pumpkin spice lovers? This is your time.

By Maija Kappler    10/21/2019

 

HALLOWEEN HEALTH TIPS FOR ADULTS

Let’s be honest shall we? It’s not just the kids who go a little sugar crazy over the Halloween season, and even days and weeks thereafter – it’s the adults too! It happens to the best of us.
Following a yearly Halloween excursion, your little ones come home with a bucket full of mini candy bars to nosh on, or even worse, you have five cases of leftover treats you didn’t give away. Without even realizing it, you slowly eat more candy, chocolate and other sugary treats just because they are lurking in your cupboards.

How to avoid too much sugar

Unfortunately, most of the Halloween goodies given out as treats or found at parties are loaded with an abundant amount of white sugar. This is no surprise since white sugar is added to a myriad of products as a cheap filler to improve taste.
In fact, it is estimated that the average North American consumes two to three pounds of sugar per week in products such as cereals, cookies, yogurts and even ketchup! As you can imagine, during the days around Halloween, the amount of consumed white refined sugar skyrockets.

The dangers of eating too many sweets

What is the problem with a little white sugar? In addition to contributing to weight gain, white sugar can create a number of health problems in the body that include:
• Suppression of immune system function
• Fluctuation of energy levels
• Making the body more acidic
• Hyperactivity and impulse behavior
• Raised insulin levels
• Can elevate bad cholesterol (LDL) levels and lower good cholesterol (HDL) levels
• Can contribute to diabetes and heart disease
By no means am I suggesting that you be “that house” on Halloween and eliminate all the holiday fun. When I was a child growing up, my dear father was a dentist and gave out toothbrushes for Halloween! Talk about a humiliating experience for a child. However, there is a balance and a degree of moderation that can be exercised to make Halloween a healthier time for both parents and tots.

What you can do

• Get rid of over 50 per cent of the food your child has collected and/or leftover goodies that were not given away. Donate it or throw it out. Having it in the house is too much of a temptation for all ages.
• Replace chocolate bars – featuring trans fatty acids and too much sugar – with small cut up squares of dark chocolate that are heart healthy and rich in antioxidants. Keep small bite sizes in the freezer and grab when you are craving a sweet treat.
• Exercise portion control. Many chocolate bars come in “thin” sizes with half the calories.
• Substitute in foods with healthier, naturally occurring sugars such as fruits and fruit juice. Over the fall and winter months, baked apples with cinnamon and sprinkled chocolate is a perfect treat to satiate any sweet tooth.

Take home point

Remember, it is best to allow yourself to indulge from time to time. Practice the 80-20 rule of eating. In other words, eat healthy 80 per cent of the time and allow yourself to fall off the health wagon and indulge 20 per cent of the time.
By doing so, you will avoid temptation and feelings of deprivation that can lead to future food binges. In addition, become a label reader and replace white sugary products with foods that contain naturally occurring sugars. Watch out for products whose first or second ingredient is glucose, high fructose corn syrup or sugar.
Happy Halloween!
 
BY: DR. JOEY SHULMAN     OCT 30, 2008
Dr. Joey Shulman is the author of the national best seller The Natural Makeover Diet (Wiley, 2005). For more information, visit http://www.drjoey.com