Uncategorized

HWA-JUNK FOODS PROMOTE HUNGER AND OVEREATING

 

images (10)Junk Foods Promote Hunger and Overeating

 

 

The struggle with weight gain and obesity is a common and costly health issue, leading to an increase in risk for heart disease, Type 2 diabetes and cancer, just to name a few.1

Obese individuals also have substantially higher medical expenses and indirect costs associated with lost productivity, transportation and premature mortality, and obesity is the reason why 1 in 3 fail to qualify for military service in the U.S.2

According to the 2019 State of Obesity report,3 18.5% of American children (ages 2 to 19) and 39.6% of adults are now obese, not just overweight. Between the 1988-1994 and 2015-2016 National Health and Nutrition Examination Surveys, the adult obesity rate rose over 70% and the childhood obesity rate rose by 85%, and there are no signs of this trend slowing or reversing.4

While the food industry has become notorious for funding anti-obesity programs that focus on physical activity, research clearly shows that processed foods, sugary beverages and high-carbohydrate diets are a primary concern. Sure, inactivity certainly contributes to the problem, but you cannot exercise your way out of a poor diet.

Processed vegetable oils, which are high in damaged omega-6 fats, are yet another reason why processed food diets are associated with higher rates of heart disease and other diseases.

Soybean oil, which is the most widely consumed fat in the U.S.,5 has been shown to play a significant role in obesity and diabetes, actually upregulating genes involved in obesity.6 Remarkably, soybean oil was found to be more obesogenic than fructose. It’s also been shown to cause neurological changes in the brain.7,8

Junk Foods Addiction Is Real

Processed junk food destroys your metabolism and promotes obesity through a variety of mechanisms. Among them is the way these kinds of foods affect your appetite control. Several studies have also demonstrated that processed foods are addictive.

As detailed in “The Extraordinary Science of Addictive Junk Food,” your body is designed to naturally regulate how much you eat and the energy you burn. Food manufacturers have figured out how to override these intrinsic regulators, engineering processed foods that are “hyper-rewarding.”

According to the food reward hypothesis of obesity, processed foods stimulate such a strong reward response in our brains that it becomes very easy to overeat. One of the guiding principles for the processed food industry is known as “sensory-specific satiety.”

In a 2013 New York Times article, investigative reporter Michael Moss described this as “the tendency for big, distinct flavors to overwhelm your brain.”9 The greatest successes, whether beverages or foods, owe their “craveability” to complex formulas that pique your taste buds without overwhelming them, thereby overriding your brain’s satiety signals.

Potato chips are among the most addictive junk foods on the market, containing all three “bliss-inducing” ingredients: sugar (from the potato), salt and fat. And while food companies abhor the word “addiction” in reference to their products, scientists have discovered that sugar, in particular, is just that. In fact, sugar has been shown to be more addictive than cocaine.

Research10 published in 2007 showed 94% of rats allowed to choose between sugar water and cocaine chose sugar. Even cocaine addicted rats quickly switched their preference to sugar once it was offered as an alternative. The rats were also more willing to work for sugar than for cocaine.

The researchers speculate that the sweet receptors (two protein receptors located on your tongue), which evolved in ancestral times when the diet was very low in sugar, have not adapted to modern times’ high-sugar consumption.

As a result, the abnormally high stimulation created by sugar-rich diets generates excessive reward signals in your brain, which have the potential to override normal self-control mechanisms and thus lead to addiction and overeating.


Junk Foods Interfere With Appetite Control

Most recently, Australian researchers found a single week of bingeing on fast foods impaired appetite control, making the volunteers more likely to desire more junk food, even if they’d just eaten.11 They also scored lower on memory tests, thus confirming previous findings12 showing a Western-style diet impairs learning and memory. As reported by Science Alert:13

“The findings suggest something is amiss in the hippocampus — a region of the brain that supports memory and helps to regulate appetite. When we are full, the hippocampus is thought to quieten down our memories of delicious food, thereby reducing our appetite. When it’s disrupted, this control can be seriously undermined.”

For this eight-day experiment, healthy volunteers between the ages of 17 and 35 with a body mass index14 between 17 and 26 (slightly underweight to mildly overweight) were instructed to eat:

  • Two Belgian waffles on four days
  • A main meal and a drink or dessert from a popular fast food chain on two days

On days 1 and 8, the volunteers were given a toasted sandwich and milkshake for breakfast at the lab. The control group were given the same breakfast at the start and end of the study, but were instructed to eat normally during the remainder of the week.

On days 1 and 8, participants also completed pre- and post-breakfast “wanting and liking tests,” in which they were first presented with six sugary breakfast foods and asked to rate how strong their desire to eat the food right now was. Next, they were instructed to consume the samples and rate how much they liked it, and how much more of it they thought they would be able to eat right then. As reported by the authors:15

“One week’s exposure to a WS-diet [Western-style diet] caused a measurable weakening of appetitive control, as measured by the two key ratings on the wanting and liking test.

Prior to the intervention, participants viewed palatable breakfast foods and judged how much they wanted to eat them, and then how much they liked their actual taste. This test was repeated after participants had eaten to satiety.

Across these pre- and post-meal tests, wanting ratings declined far more than ratings of taste liking. This manifestation of appetitive control — that is the expectation that food is less desirable than it actually tastes — changed in participants following the Western-style dietary intervention.”

High-Sugar Diets Lower Nutrient Absorption

If you eat a fast-food burger, you can easily take in close to half your daily caloric requirements. Add in fries and a soda and you may be nearing an entire day’s worth of required calories. However, you have not received the vitamins and minerals, the live enzymes and micronutrients, the healthy fats or high-quality protein that your body needs to function, let alone thrive.

This was recently demonstrated in a Swedish study,16,17 which found that the more added sugar your diet contains, the lower your micronutrient intake (i.e., vitamins and minerals).

To examine this relationship, the researchers examined dietary data collected in two Swedish population based studies (the National Swedish Food Survey and the Malmö Diet and Cancer Study).

Each individual’s added sugar intake was estimated by subtracting naturally-occurring fructose from the total sugar content of the diet as a whole. Energy intake for added sugar was then stratified into six groups:

Less than 5% of energy intake from added sugar 5% to 7.5%
7.5% to 10% 10% to 15%
15% to 20% Greater than 20%

They also calculated the intake of calcium, folate, iron, magnesium, potassium, selenium, vitamin C, vitamin D and zinc, finding an inverse relationship between added sugar intake and intakes of all nine micronutrients. According to the authors:18

“These findings suggest that in two Swedish populations the higher the intake of added sugar in the diet, the more likely it is that the intake of micronutrients will be compromised …

However, although the trends are significant and consistent with those obtained in other studies on the subject, future studies are needed in order to build the necessary scientific knowledge to establish a threshold of added sugar intake based on micronutrient dilution.”

When fast food meals are consumed day in and day out, for months and years on end, weight gain is virtually guaranteed, yet your body may still be starving and malfunctioning for lack of essential nutrients.

Depression Is a Junk Food State of Mind

Aside from promoting obesity, processed food and fast food diets have also been strongly linked to depression, especially in teens. In a 2019 study,19 researchers at the University of Alabama at Birmingham looked into the role diet plays in symptoms of depression.

To do that, they analyzed the excretion of sodium and potassium in the urine of 84 urban, low‐income adolescents. Higher levels of sodium in the urine can be an indication of a diet high in sodium, such as processed foods and salty snacks. A low level of potassium, meanwhile, is indicative of a diet lacking in fruits, vegetables and other healthy potassium-rich foods.

As expected, higher sodium and lower potassium excretion rates were associated with more frequent symptoms of depression at follow up 1.5 years later. “This study was the first to demonstrate relationships between objective indicators of unhealthy diet and subsequent changes in depressive symptoms in youth,” the authors wrote.20

It’s possible that eating foods high in sodium and low in potassium may lead to depression by negatively influencing neurotransmitters and neural function during a time that is particularly vulnerable.

“Given the substantial brain development that occurs during adolescence, individuals in this developmental period may be particularly vulnerable to the effects of diet on the neural mechanisms underlying emotion regulation and depression,” the researchers said.

In addition, poor diet could influence depression by disturbing the gut microbiome, which could further influence brain function. Past studies have also confirmed the diet-depression link among children and teens.

For example, a systematic review21 of 12 studies involving children and adolescents also found an association between unhealthy diet and poorer mental health. Conversely, those with healthier diets had better mental health. The consumption of junk food has also been linked to a higher risk for psychiatric distress and violent behaviors in children and adolescents.22

Adults may also suffer mentally from a diet based on unhealthy foods. A 2016 study23 found women who ate a pro-inflammatory diet (which can include one high in processed foods), were more likely to have recurring depressive symptoms, and a 2018 systematic review and meta-analysis,24 which looked at data from 101,950 participants, also found an association between a pro-inflammatory diet and risk of depression.

The Scourge of Ultraprocessed Food

Unfortunately, Americans not only eat a preponderance of processed food, but 60% of it is ultraprocessed25 — products at the far end of the “significantly altered” spectrum, or what you could typically purchase at a gas station.

Any food that isn’t directly from the vine, ground, bush or tree, is considered processed. Depending on the amount of change the food undergoes, processing may be minimal or significant. For instance, frozen fruit is usually minimally processed, while pizza, soda, chips and microwave meals are ultra-processed foods.

The difference in the amount of sugar between foods that are ultraprocessed and minimally processed is dramatic. Research26 has shown 21.1% of calories in ultraprocessed foods come from added sugar, compared to just 2.4% of the calories in processed food and none in unprocessed foods.

In addition to obesity, depression and other chronic health problems, ultra-processed foods will also shorten your life span. French researchers found that for each 10% increase in the amount of ultraprocessed food an individual consumed, the risk of death rose by 14%.27

This link remained even after taking confounding factors such as smoking, obesity and low educational background into account. The primary factors driving the increased death rate was chronic diseases such as heart disease and cancer.

In my view, eating a diet consisting of 90% real food and only 10% or less processed foods is an achievable goal for most that could make a significant difference in your weight and overall health.

Ultraprocessed foods should be kept to an absolute minimum and consumed only rarely. As noted in a 2016 study,28 “Decreasing the consumption of ultraprocessed foods could be an effective way of reducing the excessive intake of added sugars in the USA.” To get started, consider the following basics. For more detailed guidance, see my nutrition plan:

Focus on fresh foods, ideally organic, and avoid as many processed foods as possible (if it comes in a can, bottle or package and has a list of ingredients, it’s processed).

Severely restrict carbohydrates from refined sugars, fructose and processed grains, and increase healthy fat consumption. Examples of healthy fats include grass fed butter, ghee, lard, coconut oil and coconuts, avocados, nuts and seeds, raw cacao butter, extra virgin olive oil, organic pastured eggs.

You can eat an unlimited amount of nonstarchy vegetables. Because they are so low in calories, the majority of the food on your plate should be vegetables.

Replace sodas and other sweetened beverages, including fruit juices, with pure, filtered water.

Gradually reduce your eating window to six to eight hours with your last food intake at least three hours before bedtime.

Shop around the perimeter of the grocery store where most of the whole foods reside, such as meat, fruits, vegetables, eggs and cheese. Not everything around the perimeter is healthy, but you’ll avoid many of the ultra-processed foods this way.

Stress creates a physical craving for fats and sugar that may drive your addictive, stress-eating behavior. If you can recognize when you’re getting stressed and find another means of relieving the emotion, your eating habits will likely improve.

 

 

We are in this Together!

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates

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Diets and Weight Loss, Health and Disease, Uncategorized

HWA-TEN WAYS TO BURN MORE CALORIES WHEN YOU WORK OUT

 

images (10)Ten Ways to Burn More Calories When You Work Out

 

 

To lessen the chances you’ll get bored and feel tempted to stop exercising, it’s important to occasionally revisit your routine and make any necessary changes. It’s easy to fall into a rut, doing the same exercise program over and over again, while realizing few benefits.

Eventually, you’ll lose your enthusiasm and very likely start making excuses for why you no longer exercise. Now is a good time to check out 10 tips and proven techniques, presented by Health.com,1 designed to help you burn more calories when you work out.

By incorporating one or more of them into your routine, you may become more enthused about exercising regularly. As you know, regular exercise is a vital aspect of achieving optimal health.

1. Listen to Music

Music and exercise have long been paired together. You may be among those who believe a pair of high-quality earbuds is nearly as essential to your workout as a good pair of athletic shoes. If that’s the case, then you’ll be happy to know listening to music is an easy and fun way to fuel your calorie burn.

Research at the University of Wisconsin-Madison2 revealed students who listened to music while exercising on a stationary bike achieved more health benefits compared to those who biked in silence.

Additionally, music with a fast (160 beats per minute) or medium (100 beats per minute) tempo was shown to fuel the participants’ exertion more than music with a slow tempo (60 beats per minute).

Specifically, researchers found students who listened to music during an eight-minute biking workout increased their average heart rate by 10 beats per minute, increased their exertion by 5 percent and burned 7 percent more calories than the non-music group.

A 2010 study published in the Scandinavian Journal of Medicine & Science in Sports3 also demonstrated cyclists worked harder when listening to fast music as compared to music with a slow tempo. However, music that is too fast was also shown to detract from the workout.

Researchers concluded songs with tempos between 120 and 140 beats per minute seem to benefit exercisers the most.

2. Choose an ‘Exercise Buddy’

Exercise has long been as much of a social outlet as it is a means through which to achieve optimal health. Identifying an “exercise buddy” adds a level of accountability to your workout program. If you plan to meet a friend at the gym but wake up feeling like you’d rather not go, chances are you will be more motivated to honor your commitment because your friend will be waiting for you.

Research conducted at Kansas State University (KSU) revealed you are more likely to achieve greater benefits from exercise when you work out with someone you think is fitter and stronger than you.

In fact, study participants increased their workout time and intensity by as much as 200 percent when exercising with a partner they perceived as better!

Brandon Irwin, Ph.D., assistant professor of kinesiology at KSU and principle investigator in the study, designed various exercise scenarios to determine if individuals engage in more intense physical activity when alone, paired with a virtual partner or engaged in team competition. Said Irwin:4

“People like to exercise with others and make it a social activity. We found that when you’re performing with someone who you perceive as a little better than you, you tend to give more effort than you normally would alone. …

By the last session, participants in the team group were exercising almost 160 percent longer than those in the partner group, and nearly 200 percent longer than those exercising as individuals.”


3. Standing Builds Core During Exercise

The goal of any exercise is to involve as many muscles as you can. You will burn more calories by involving as much of your body as possible in your workout. If you go for a brisk walk, for example, move your arms in a motion that helps propel your legs forward.

If you work out using an elliptical, Stairmaster or treadmill, you can strengthen your core by only using the rails for balance. This means no leaning on the rails! Your core muscles are strengthened when you engage them to keep your body upright and in motion while using these machines.

Maintaining good posture and correct form also will help you avoid injury. As much as possible, keep your head up and your eyes facing out. Resist the temptation to hunch your shoulders, slump on the rails or stare at your feet.

If you find yourself frequently leaning on the rails, you may need to temporarily slow the pace of your workout, shorten your workout or take occasional breaks.

4. Using Your Arms Adds More Fat-Burning Oxygen

Whenever your exercise is focused on your legs, see if there is a way to also involve your arms. As mentioned above, when you go for a walk, pump your arms and your feet will follow.

A study5 published in Research Quarterly for Exercise and Sport demonstrated exercisers use more fat-burning oxygen when involving their arms while using an elliptical machine than when using their legs alone.

While it may feel strange and will likely draw some curious looks at the gym, walking on the treadmill with your arms raised above your head will intensify your workout.

Certified personal trainer Sandra Hahamian, who works with clients employed by businesses such as Facebook and Google, told Shape:6 “You may look a little funny, but bringing your arms up really raises your heart rate.”

5. Adding HIIT Can Shorten Workout Time

I’ve mentioned high-intensity interval training (HIIT) many times before and, more recently, variable-intensity interval training (VIIT). Both programs are a great way to reduce the time you spend working out while dramatically increasing the benefits you receive from exercise.

A 2016 study7 involving three groups of exercising men — a control group, a group doing sprint interval training (SIT) and a group doing moderate-intensity continuous training (MICT) — underscored the value of brief intervals of high-intensity exercise. After 12 weeks of workouts, researchers concluded brief strenuous activity performed during shorter exercise sessions is as effective as working out for longer periods of time at a moderate pace. The study authors stated:8

“[W]e report that a SIT protocol involving three minutes of intense intermittent exercise per week, within a total time commitment of 30 minutes, is as effective as 150 minutes per week of MICT for increasing insulin sensitivity, cardiorespiratory fitness and skeletal muscle mitochondrial content in previously inactive men.”

As with all types of exercise, HIIT and VIIT also trigger mitochondrial biogenesis, which is important for longevity. By reversing age-associated declines in mitochondrial mass, you slow down the aging process. As noted in a 2011 review9 published in Applied Physiology, Nutrition and Metabolism, increasing evidence suggests “exercise can induce mitochondrial biogenesis in a wide range of tissues not normally associated with the metabolic demands of exercise.”

As explained in my book, “Fat for Fuel,” because mitochondrial dysfunction seems to be at the core of most chronic disease, activities like HIIT and VIIT that support mitochondrial biogenesis will strengthen your body and help it fight back. Be sure to allow ample recovery time between workout sessions because as intensity increases, frequency diminishes.

6. Weights Help You Burn More Calories

Adding weights to your workout can be an effective means of not only creating more intensity, but also burning more calories. Walking outdoors or on a treadmill while carrying hand weights works well if you are in reasonably good shape.

If you are new to this, I recommend you start with a 1-pound (0.45 kilogram) dumbbell in each hand. Focus on swinging your arms naturally and bending your elbows slightly, while keeping your arms close to your body.

You’ll be more likely to stress your joints and risk injury if you use overly heavy weights or swing your arms too high or unnaturally. Another option for adding bulk during exercise is to wear a special garment that gives you control over how much additional weight you carry.

A 2016 study10 sponsored by the American Council on Exercise (ACE) proposes that wearing a weighted compression shirt that holds additional weight close to your body’s core can increase your calorie burn by 7 percent during a typical workout.

The research was conducted by a team from the University of Wisconsin-La Crosse, led by John Porcari, Ph.D., professor of exercise sport science. Porcari offers the following cautions you should keep in mind when using weights during exercise:11

  • Do not use weights if you have existing cardiovascular or joint problems
  • Do not use weights on your extremities heavier than 2 pounds (0.9 kilograms)
  • Do not run while wearing ankle weights

Regarding the popularity of wearing weighted clothing during exercise, ACE chief science officer Cedric Bryant, Ph.D., states:12

“Weighted compression shirts or vests … place the load more centrally on the body, making them likely a more comfortable and safer choice. Another potential benefit associated with adding weight in the form of a compression shirt is it allows for greater freedom of movement with the hands and arms during a wide variety of exercises and physical activities.”

The video featured below, produced by SixPackFactory, shows you how to add weights and inclines when doing pushups.

7. Inclines Can Burn More Calories

Leveraging the effects of gravity during your workouts is another useful tool to burn more calories. After all, your body must work exponentially harder to counteract the forces of gravity when you bike, run or walk on an incline. Exercising on an incline not only intensifies your workout, but it also forces your body to activate more muscle groups beyond those used when you are walking on level ground.

Research performed at the University of Colorado13 looked at muscle activity for the calves, glutes, hamstrings and quads when study participants walked at varying inclines and rates of speed.

They found muscle activity increased significantly with the introduction of inclines of just 3 degrees, with hamstrings displaying 635 percent and glutes 345 percent of the muscular activity of level walking. Muscle activity increased even more when higher rates of speed were introduced with inclines. The study authors concluded:14

  • Hip, knee and ankle extensor muscle activities increase with steeper uphill grade
  • Only knee extensor muscle activities increase with steeper downhill grade
  • Changes in muscle activity with grade are more pronounced at faster walking speeds

8. Caffeine Can Enhance Exercise Performance

Caffeine has been shown to boost your metabolism and can help enhance exercise performance. Caffeine gives you a “lift” because it blocks the normal action of adenosine, which normally slows down your brain’s activity and induces sleepiness. Adenosine forms from the breakdown of ATP or adenosine triphosphate, the molecule that provides cellular energy.

Research by Ori Hofmekler, author of “The Warrior Diet: Switch on Your Biological Powerhouse — for High Energy, Explosive Strength and a Leaner, Harder Body” and “Unlocking the Muscle Gene: Trigger the Biiological Mechanisms That Transform Your Body and Extend Your Life,” showed coffee increases your metabolism by up to 20 percent and can be quite beneficial if consumed before exercise.

In addition to providing you with a temporary metabolic boost, other functional benefits of a preworkout cup of coffee include:

  • Enhanced memory
  • Improved blood circulation
  • Increased endurance
  • Muscle preservation
  • Pain reduction

When used before exercise, coffee will give you a good boost. Because coffee affects your muscles, you do not want to drink coffee immediately after exercising.

Also make sure it’s organic, and drink it black (sans sugar or milk). While it may be a bit confusing, coffee, like exercise, inhibits one of your body’s inherent mechanisms called mTOR (mammalian target of rapamycin). mTOR increases protein synthesis and builds muscle — after exercise. (Remember, you do not build muscle while exercising; but rather, muscle building occurs afterward.) Says Hofmekler:15

“[T]he timing of coffee is very important. Before exercise, it will work with the exercise itself. It really inhibits the mTOR, but at the same time, it will stimulate energy production, burning fat and increasing performance. After exercise, it’s not time for coffee. It’s time for a recovery meal … good-quality whey protein.”

9. Drink Water Before and After Exercise

As you know, pure, clean water is essential for your survival. If you are an athlete or exercise regularly, you must get your fluid/water replacement issue right to avoid the possibility of becoming dehydrated. On the other hand, you also do not want to overhydrate. As a general rule, drink to thirst.

While severe dehydration can be life threatening, even mild dehydration is problematic — causing cramping, headaches, irritability and impaired cognition. Lack of adequate hydration will most definitely affect your sports performance and diminish the effectiveness of your workouts. As reported by CNN, sports dietitian Amy Goodson said:16

“A 2 percent dehydration level in your body causes a 10 percent decrease in athletic performance. [T]he more dehydrated you become, the worse performance gets.”

A lack of proper hydration during exercise diminishes blood circulation, which can make muscles cramp up. If you’ve ever had them during exercise, muscle cramps can be extremely uncomfortable and painful. Keep in mind changes in your potassium and sodium levels due to sweat loss may also contribute to cramping.

Although you may be tempted to drink sports drinks before your workout to boost your energy, or afterward to replenish lost fluids and electrolytes, you’re better off sticking to regular water or coconut water.

Sports drinks contain as much as two-thirds the sugar of sodas as well as many artificial flavors, food coloring and high-fructose corn syrup — all of which are bad for your health. Remember that low-calorie and sugar-free versions most likely contain artificial sweeteners, which are even worse for you than fructose.

You can easily make your own rehydration beverage by simply adding a small pinch of natural, unprocessed salt to your water. I recommend Himalayan sea salt which, unlike processed salt, contains 84 unique minerals and trace minerals your body needs for optimal functioning.

10. Listen to Your Body During Exercise

While it may be tempting to flip through a magazine, read a book, text or watch TV while walking on a treadmill or riding a stationary bike, you may realize more benefits if you tune in to your body during exercise. Daniel Frankl, Ph.D., kinesiology professor at California State University, Los Angeles, told Health.com:17

“[These activities] take your attention away [from] your workout so you may not be giving it your best effort. Paying attention to your effort — your heart rate, your breathing, the sensation in your muscles — helps you maintain a steady effort so you can burn more calories.”

One concern I have about distractions during workouts is the potential risks for accidents and injuries that accompany them. For example, while focusing on a book or screen, you may inadvertently stumble or trip, not notice your shoelace has come untied, or begin slouching or slumping on the equipment.

As told to Outside Online,18 Dr. John Higgins, chief of cardiology and director of exercise physiology at Lyndon B. Johnson General Hospital in Houston, Texas, says there are benefits to turning off certain distractions while you work out: “Exercise can often help clear your mind and help you solve problems. If you’re now focused on the movie, you may lose that valuable benefit.”

The Importance of Exercise for Optimal Health

Having been an avid exerciser for nearly 50 years, I wholeheartedly believe a comprehensive fitness routine is essential for optimal health. No matter your level of physical activity, it’s important to make a realistic evaluation of your situation and continually motivate yourself to greater levels of achievement with respect to your personal exercise program.

Listen to your body and be willing to modify, or completely change up, your routine as your life and health circumstances change. To be successful, you must be willing to change and experiment to find what works best for you, and to continue experimenting as time goes on. Start today by choosing one or more of the tips suggested above and incorporate them into your current routine.

We are in this Together!

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates

EHS Telehealth

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WordPress:  https://healthandwellnessassociates.co/

 

 

Health and Disease, Uncategorized

HWA=ELECTROMAGNETIC FIELDS LINKED TO RISK OF MISCARRIAGE AND MALE INFERTILITY

images (10)EMFs Linked to Risk of Miscarriage and Male Infertility

 

 

Electromagnetic fields (EMFs) are some of the most harmful and underappreciated threats to your health these days. Chronic exposure has been linked to a number of serious consequences, including a heightened risk for heart problems such as arrhythmias, neurological problems such as depression, autism and Alzheimer’s, and reproductive problems such as infertility, especially in men.

Recent research1 also reveals prenatal exposure to power-frequency fields can nearly triple a pregnant woman’s risk of miscarriage.

How to Wirelessly Transfer Photos From Your Phone to a PC | PCMag

Dr. De-Kun Li,2 a lead author and senior research scientist at Kaiser Permanente’s research division, told Microwave News,3 “This study provides fresh evidence, directly from a human population, that magnetic field exposure in daily life could have adverse health impacts,” adding his findings “should bring attention to this potentially important environmental hazard to pregnant women.” According to Li, there are at least six other studies, in addition to two of his own, showing this link.

While such evidence is unlikely to put an end to the ongoing controversy over EMF exposure, Li’s research was praised by Dr. Anthony B. Miller,4 Professor Emeritus of epidemiology at the University of Toronto, who called the study “important” and “well-conducted” in an interview with Microwave News.

Even David Savitz, Ph.D., professor of epidemiology, pediatrics, obstetrics and gynecology at Brown University School of Public Health,5 who remains critical of the study’s findings, conceded to the publication that it’s “a very nicely designed study.”6

Magnetic Field Exposure May Triple Miscarriage Risk

During Li’s 2017 study,7 the team sought to estimate pregnant women’s exposure to EMFs as accurately as possible, based on exposures encountered during a typical day. Data from 913 pregnant women were included. Magnetic fields were measured with a meter registering fields from 40 hertz (Hz) up to 1,000 Hz. The health risks were then evaluated based on peak exposures, opposed to averages over a 24-hour period (which has so far been the norm).

In the end, the researchers determined that women exposed to magnetic fields greater than 2.5 milligauss (mG) or 0.25 microtesla (uT) on a typical day were 2.72 times more likely to suffer a miscarriage compared to those whose peak exposure was below 2.5 mG. Women with peak exposures above 2.5 mG had a miscarriage rate of 24.2%, while the control group (which had exposures below 2.5 mG) had a miscarriage rate of just 10.4%.

In 1998 — the most recent data available — an estimated 26% of the U.S. population was exposed to magnetic fields above 4 mG for more than one hour a day.8 Li did not find a dose-response in his study, however. He postulates the absence of a dose-response may be attributed to a threshold effect, meaning just about any exposure above 2.5 mG — be it just slightly over, double, or more — confers the same level or risk.

The team also found the risk of miscarriage was independent of the actual source of the magnetic fields. In other words, whether the exposure came from household appliances or nearby powerlines, the risk was the same. A 2002 study by Li showed that women with a max peak exposure of 16 mG or higher within a 24-hour period could have anywhere from two to six times the risk of miscarriage.9

At the time, he noted that “The association was stronger for early miscarriage (<10 weeks of gestation) and among ‘susceptible’ women with multiple prior fetal losses or subfertility.” In an effort to obtain a more stable measurement this time around, Li did not use the absolute maximum reading for the day but rather the 99th percentile, defined as the highest level of exposure sustained in a 24-hour period.

 


Other Studies Linking Magnetic Field Exposure to Miscarriage

In addition to his own studies, Li also cites six other studies showing a link between magnetic field exposure and a heightened risk of miscarriage. These include:

  • A 1992 study linking exposure to high levels of low-frequency magnetic fields (ELF-MF) from video display terminals to miscarriage. Women exposed to high levels of ELF-MF were 3.4 times more likely to miscarry than those with low exposure levels10
  • A 1993 Finnish study, which showed exposure to 6.3 mG increased a woman’s odds of early pregnancy loss fivefold. Limitations in the data prompted the authors to say that “the results should be interpreted cautiously”11
  • A PLOS One study from 2013, showing 50 Hz ELF-MF may increase a woman’s risk of miscarriage by 1.72 times. However, the Chinese researchers in this study cautioned that they couldn’t “confirm” that the 50 Hz exposure was the actual cause of the miscarriages, and that further studies “should be explored” to make sure12
  • A 2015 study, which found a significant association between the effective specific absorption rate on cellphones used during pregnancy, with the risk of spontaneous abortion, prompting the authors to conclude that “the present result suggests that the use of cellphones may be related to early spontaneous abortions, thus further study is warranted”13
  • A 2017 study published in the Chinese Journal of Integrative Medicine, which found that living near a mobile communication base station in Beijing was an independent risk factor of spontaneous abortion14

California Health Department Issues Cellphone Warning

In related news,15 the California department of public health (CDPH) issued a warning16 about EMF exposure in mid-December of 2017, urging people to decrease use of wireless devices and keep them as far away from your body as possible to minimize exposure.

Former CDPH director Dr. Karen Smith is quoted saying, “Although the science is still evolving, there are concerns among some public health professionals and members of the public regarding long-term, high use exposure to the energy emitted by cellphones.”

The public announcement appears to be the result of a 2016 lawsuit filed by Joel Moskowitz, director of the Center for Family and Community Health at UC Berkeley’s School of Public Health, who sued the CDPH for suppressing the release of its 2010 guidance document on the health effects of cellphone radiation.

The CDPH argued that releasing the document might cause confusion and undue alarm. They even claimed that as “a portion of the public,” the wireless industry and cellphone manufacturers would “likely have no interest in the dissemination of [a] cellphone guidance document.”17

CDPH Guidance Document Recommendations

Sacramento Superior Court Judge Shelleyanne Chang overruled most of the CDPH objections,18 ultimately directing the agency to release the document,19 which notes that studies have linked long-term, high use of cellphones to health problems such as:

  • Brain cancer
  • Acoustic nerve and salivary gland tumors
  • Reproductive issues such as lower sperm count and inactive or less mobile sperm
  • Headaches
  • Memory, hearing, behavior and sleep problems

Moskowitz told KCRA News, “The cellphone manufacturers want you to keep a minimum distance away from your body and you should find out what that distance is. If you keep the device by your body you will exceed the safety limits provided by the FCC [Federal Communications Commission].”20 To minimize exposure to cellphone radiation, the CDPH guidance document recommends:

  • Not sleeping with your phone near your bed unless in airplane mode
  • Not keeping your phone in your pocket unless in airplane mode
  • Not placing it to your ear for prolonged periods
  • Avoiding or limit use if you have two bars or less
  • Being aware that in a fast-moving car, bus or train, radiofrequency exposure will be magnified as the phone will emit higher levels of energy to maintain connection

How EMFs Cause Harm

EMFs have been shown to cause harm through a number of different mechanisms. As explained by Dr. Dietrich Klinghardt, one of my long-time mentors and founder of the Sophia Health Institute,21 the radiation affects your microbiome, turning what might otherwise be beneficial microbes pathogenic. Research by Martin Pall also shows that microwave radiation activates your voltage-gated calcium channels (VGCCs) — channels in the outer membrane of your cells.

Once activated, the VGCCs open up, allowing an abnormal influx of calcium ions into the cell. This increased intracellular calcium and the accompanying increase in calcium signaling appears to be responsible for a majority of the damage that occurs. For more details on this, please see my previous interview with Pall.

For this reason, natural calcium channel blockers such as magnesium can be helpful against EMF exposure, and it’s important to make sure you’re not magnesium deficient. Magnesium threonate appears particularly beneficial, because in addition to acting as a natural calcium channel blocker it also acts as a potent anti-retroviral agent. Klinghardt combines it with 12X calcium phosphate (calcium phosphoric), a homeopathic that helps modulate the calcium channels.

EMFs Linked to Reproductive Problems

According to recent research, sperm concentration and quality has dramatically declined in the past few decades. One meta-analysis22 of 185 studies, the largest of its kind, showed sperm counts around the world declined by 50% to 60% between 1973 and 2011, with no signs of reversing or even slowing down. Lead author Dr. Hagai Levine, who called the results “profound” and “shocking,”23 believes human extinction is a real possibility, should the trend continue unabated.24

Testicular cancer is also on the rise. While endocrine disrupting chemicals are suspected as being the primary culprits, EMF exposure may also play a significant role in both testicular cancer and male infertility.

In May 2011, the cancer research arm of the World Health Organization, the International Agency for Research on Cancer, classified radiofrequency EMF — such as the radiation from cellphones — a class 2B carcinogen, meaning it is possibly carcinogenic to humans.25

When a man places a cellphone in his front pocket or a laptop in his lap, he’s radiating his testes, which — along with your brain and the pacemaker in your heart — have the highest density of VGCCs. What this suggests is that excessive EMF exposure can be a direct contributor to conditions such as Alzheimer’s, anxiety, depression, autism, cardiac arrhythmias and infertility.

Other studies have linked low-level electromagnetic radiation exposure from cellphones to an 8.1% reduction in sperm motility and a 9.1% reduction in sperm viability.26,27

Wi-Fi equipped laptop computers have also been linked to decreased sperm motility and an increase in sperm DNA fragmentation after just four hours of use.28 So, if you care about your reproductive health, avoid carrying your cellphone in your pockets or on your hip, and avoid using portable computers and tablets on your lap.

Prenatal EMF Exposure Linked to Increased Risk of Autism

Prenatal EMF exposure may also raise a woman’s risk of having an autistic child. In 2012, Klinghardt conducted a pilot study in which he evaluated the EMF present in the bedroom where the mother slept during pregnancy. It turned out the average exposure of an autistic child to high frequency EMFs from household currents and microwaves from cellphones and other wireless technologies was twentyfold higher than that of the nonautistic children.

Unfortunately, the study never made it into publication, but it convinced him that EMFs were an unacknowledged factor that contributes to autism. Other research has also shown that microwave radiation from cellphones, Wi-Fi routers and similar devices concentrate twentyfold in the womb, meaning whatever the reading is outside the womb, the measurement will be 20 times higher inside the mother.

As noted by Klinghardt in my 2017 article, “Unfortunately, the membranes around the womb have that strange effect in significantly concentrating the ambient EMFs that the mother is in, reaching levels that are not sustainable for human development.”

How to Lower Your EMF Exposure

There’s no doubt in my mind that EMF exposure is a significant health hazard that needs to be addressed if you’re concerned about your health. You can read about many ideas for shielding yourself in my article, “The No. 1 Thing to Do to Protect Yourself From EMFs,” plus, here are several suggestions that will help reduce your EMF exposure:

Connect your desktop computer to the internet via a wired Ethernet connection and be sure to put your desktop in airplane mode. Also avoid wireless keyboards, trackballs, mice, game systems, printers and portable house phones. Opt for the wired versions.
If you must use Wi-Fi, shut it off when not in use, especially at night when you are sleeping. Ideally, work toward hardwiring your house so you can eliminate Wi-Fi altogether. If you have a notebook without any Ethernet ports, a USB Ethernet adapter will allow you to connect to the internet with a wired connection.
Shut off the electricity to your bedroom at night. This typically works to reduce electrical fields from the wires in your wall unless there is an adjoining room next to your bedroom. If that is the case you will need to use a meter to determine if you also need to turn off power in the adjacent room.
Use a battery-powered alarm clock, ideally one without any light. I use a talking clock for the visually impaired.29
If you still use a microwave oven, consider replacing it with a steam convection oven, which will heat your food as quickly and far more safely.
Avoid using “smart” appliances and thermostats that depend on wireless signaling. This would include all new “smart” TVs. They are called smart because they emit a Wi-Fi signal, and unlike your computer, you cannot shut the Wi-Fi signal off. Consider using a large computer monitor as your TV instead, as they don’t emit Wi-Fi.
Refuse smart meters as long as you can, or add a radiation shield to an existing smart meter.
Consider moving your baby’s bed into your room instead of using a wireless baby monitor. Alternatively, use a hard-wired monitor.
Replace CFL bulbs with incandescent bulbs. Ideally remove all fluorescent lights from your house. Not only do they emit unhealthy light, but more importantly, they will actually transfer current to your body just being close to the bulbs.
Avoid carrying your cellphone on your body unless in airplane mode and never sleep with it in your bedroom unless it is in airplane mode. Even in airplane mode it can emit signals, which is why I put my phone in a Faraday bag.30
When using your cellphone, use the speaker phone and hold the phone at least 3 feet away from you. Seek to radically decrease your time on the cellphone. I typically use my cellphone less than 30 minutes a month, and mostly when traveling. Instead, use VoIP software phones that you can use while connected to the internet via a wired connection.

 

 

SUMMARY

  • Electromagnetic field exposure (EMF) has been linked to a number of serious consequences, including heart problems and neurological problems such as depression, autism and Alzheimer’s
  • Excessive EMF exposure will raise a man’s risk of infertility, and recent research reveals prenatal exposure to power-frequency fields can nearly triple a pregnant woman’s risk of miscarriage
  • Women with peak exposures above 2.5 milligauss had a miscarriage rate of 24.2%, while the control group (which had exposures below 2.5 milligauss) had a miscarriage rate of just 10.4%
  • At least seven other studies also show a link between magnetic field exposure and a heightened risk of miscarriage. Prenatal EMF exposure may also raise a woman’s risk of having an autistic child
  • Cellphone radiation may reduce sperm motility and viability by 8% and 9% respectively. Wi-Fi equipped laptops have been linked to decreased sperm motility and increased sperm DNA fragmentation after four hours of use

 

We are in this Together!

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates

EHS Telehealth

hwalogo

WordPress:  https://healthandwellnessassociates.co/

 

 

Health and Disease, Uncategorized

HWA-SPEECH ALONE CAN SPREAD COVID 19

SPEECH ALONE CAN SPREAD COVID 19

 

Small respiratory droplets produced while talking can hang in the air for at least eight minutes and perhaps even longer, researchers report.

The finding could explain why new coronavirus infections are more common in nursing homes, cruise ships and other confined locations with limited ventilation, the Washington Post reported.

As reported previously, always make sure that staff in a Nursing home are wearing masks, not necessarily needed by patients.  Also Staff must change into their scrubs or work clothes at the institution they are working at, not dressing from home and coming to work in their scrubs.  Covid adhere to clothing.

Is Surgical Intervention Best Option for Elderly Female Nursing ...

 

The researchers used laser light to assess levels of small respiratory droplets that leave people’s mouths when they speak. The study was published May 13 in the Proceedings of the National Academy of Sciences.

“Highly sensitive laser light scattering observations have revealed that loud speech can emit thousands of oral fluid droplets per second,” the researchers at the U.S. National Institute of Diabetes and Digestive and Kidney Diseases and the University of Pennsylvania wrote.

It’s been suspected that small droplets can spread the new coronavirus, but there are conflicting opinions among experts. There is widespread agreement that the virus is typically spread through large respiratory droplets, the Post reported.

This new study did not involve the coronavirus or any other virus, but instead just looked at how people generate respiratory droplets when they talk, the Post reported.

The experiment focused on small droplets that can linger in the air much longer. These droplets could contain enough virus particles to infect someone, the authors said, the Post reported.

Louder speech produces even more droplets, the scientists added. Just one minute of “loud speaking” could generate almost 1,000 virus-containing droplets that stay in the air for more than eight minutes.

“This study is the most accurate measure of the size, number and frequency of droplets that leave the mouth during a normal conversation and shower any listeners within range,” Benjamin Neuman, a virologist at Texas A&M University-Texarkana, told the Post.

The research “doesn’t directly test whether the virus can be transmitted by talking, but it builds a strong circumstantial case that droplets produced in a normal close conversation would be large enough and frequent enough to create a high risk of spreading SARS-CoV-2 or any other respiratory virus between people who are not wearing face masks,” Neuman told the newspaper.

Andrew Noymer, a University of California at Irvine epidemiologist, told the Post that, “speech creates droplets that breathing alone does not. That much is clear. Big mouths of the world, beware. You’re putting the rest of us at risk.”

 

We are in this Together!

-People Start to Heal The Moment They Are Heard-

Health and Wellness Associates

EHS Telehealth

hwalogo

WordPress:  https://healthandwellnessassociates.co/