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Red Meat Raises Bowel Problems for Men

redmeatmen

Red Meat Raises Bowel Problems for Men

 

A new study suggests that men who eat lots of red meat are much more likely to have bowel problems, pain and nausea than their peers who stick mainly with chicken or fish.

 

Researchers examined more than two decades of data on more than 46,000 men and found frequent red meat eaters were 58 percent more likely to be diagnosed with diverticulitis, a common bowel condition that occurs when small pockets or bulges lining the intestines become inflamed.

 

“Previous studies have shown that a high fiber diet is associated with a lower risk of diverticulitis, however, the role of other dietary factors in influencing risk of diverticulitis was not well studied,” said senior study author Andrew Chan, a researcher at Harvard University and Massachusetts General Hospital in Boston.

“Our result show that diets high in red meat may be associated with a higher risk of diverticulitis,” Chan added by email.

 

Diverticulitis is common, resulting in more than 200,000 hospitalizations a year in the U.S. at a cost of more than $2 billion, Chan and colleagues note in the journal Gut.

 

New cases are on the rise, and the exact causes are unknown, although the condition has been linked to smoking, obesity and the use of certain nonprescription painkillers known as non-steroidal anti-inflammatory drugs (NSAIDs).

 

While diverticulitis can often be treated with a liquid or low-fiber diet, severe cases may require hospitalization and surgery to fix complications like perforations in the gut wall.

 

Researchers examined data collected on men who were aged 40 to 75 when they joined the study between 1986 and 2012. Every four years men were asked how often, on average, they ate red meat, poultry and fish over the preceding year.

 

 

They were given nine options, ranging from ‘never’ or ‘less than once a month,’ to ‘six or more times a day.’

 

During the study period, 764 men developed diverticulitis.

 

Men who ate the most red meat were also more likely to smoke, more likely to regularly take NSAIDs, and less likely to eat foods with fiber or get intense exercise.

 

By contrast, men who ate more chicken and fish were less likely to smoke or take NSAIDs and more likely to get vigorous exercise.

 

After accounting for these other factors that can influence the risk of diverticulitis, red meat was still associated with higher odds of developing the bowel disorder.

 

Each daily serving of red meat was associated with an 18 percent increased risk, the study found.

 

Unprocessed meats like beef, pork and lamb were associated with a greater risk than processed meats like bacon or sausage.

 

It’s possible the higher cooking temperatures typically used to prepare unprocessed meats may influence the composition of bacteria in the gut or inflammatory activity, though the exact reason for the increased risk tied to these foods is unknown, the researchers note.

 

Swapping one daily serving of red meat for chicken or fish was associated with a 20 percent reduction in the risk of this bowel disorder, the study also found.

 

The study is observational, and doesn’t prove red meat causes diverticulitis.

 

Other limitations of the study include its reliance on men to accurately recall and report how much meat they ate and the possibility that the results may not apply to women, the authors point out.

 

Even so, the findings should offer yet another reason to consider cutting back on red meat, said Samantha Heller, a nutritionist at New York University Langone Medical Center in New York City who wasn’t involved in the study.

 

Diets high in red and processed meats have been linked with increased risks of inflammatory bowel diseases, so the link found in this study “is not surprising,” Heller said by email.

 

“Focusing on a more plant based, higher fiber diet that includes legumes, whole grains, nuts, vegetables and fruits, replete with appropriate fluid intake, may go a long way in helping reduce of inflammatory bowel diseases, diverticulitis, and other chronic diseases,” Heller added.

 

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Yoga, as Good For Back Pain as Physical Therapy

yoga

Yoga as Good for Back Pain as Physical Therapy

 

Chronic lower back pain is equally likely to improve with yoga classes as with physical therapy, according to a new study.

Twelve weeks of yoga lessened pain and improved function in people with low back pain as much as physical therapy sessions over the same period.

 

“Both yoga and physical therapy are excellent non-drug approaches for low back pain,” said lead author Dr. Robert Saper, of Boston Medical Center.

 

About 10 percent of U.S. adults experience low back pain, but not many are happy with the available treatments, Saper and colleagues write in the Annals of Internal Medicine.

The American College of Physicians advised in February that most people with low back pain should try non-drug treatments like superficial heat or massage before reaching for medications.

 

Physical therapy is the most common non-drug treatment for low back pain prescribed by doctors, according to Saper and colleagues. Yoga is also backed by some guidelines and studies as a treatment option, but until now no research has compared the two.

 

For the new study, the researchers recruited 320 adults with chronic low back pain. The participants were racially diverse and tended to have low incomes.

 

The participants were randomly assigned to one of three groups. One group took part in a 12-week yoga program designed for people with low back pain. Another took part in a physical therapy program over the same amount of time. People in the third group received a book with comprehensive information about low back pain and follow-up information every few weeks.

 

 

At the start of the study, participants reported – on average – moderate to severe functional impairment and pain. More than two-thirds were using pain medications.

 

To track participants function and pain during the study, the researchers surveyed them at six, 12, 26, 40 and 52 weeks using the Roland Morris Disability Questionnaire (RMDQ).

 

Scores on the RMDQ measure for function declined – meaning function was improving – by 3.8 points over the 12 weeks in the yoga group, compared to 3.5 points in the physical therapy group. Participants who received education had an average RMDQ score decline of 2.5.

 

Statistically, participants ended up with similar functional improvements whether they underwent yoga, physical therapy or education.

 

More people in the yoga and physical therapy groups ended up with noticeable improvements in function, however.

 

People would feel a noticeable improvement with a four to five point drop on the RMDQ, write Dr. Douglas Chang, of the University of California, San Diego and Dr. Stefan Kertesz of the University of Alabama at Birmingham, in an accompanying editorial.

 

They write that 48 percent of yoga participants and 37 percent of physical therapy participants reached that goal, compared to 23 percent of people who were in the education group.

 

For achieving noticeable differences in pain, physical therapy was again no better or worse than yoga. After 12 weeks, people in the yoga group were 21 percentage points less likely to used pain medications than those in the education group. That difference was 22 percentage points for physical therapy versus education.

 

 

The improvements among the people in yoga and physical therapy groups lasted throughout the year, the researchers found.

 

“If they remain the same after one year, it’s a good bet that their improvement will continue on,” Saper told Reuters Health.

 

One treatment method won’t help all or even most patients, wrote Chang and Kertesz in their editorial.

 

“Nevertheless, as Saper and colleagues have shown, yoga offers some persons tangible benefit without much risk,” they write. “In the end, however, it represents one tool among many.”

 

 

 

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Natural Compounds in Ordinary Food Beat Prostate Cancer

naturalcompunds

 

Natural Compounds in Ordinary Foods Beat Prostate Cancer

 

Adding common foods to your diet can help you beat — or even avoid developing — prostate cancer, hints a study conducted at The University of Texas at Austin. Researchers discovered that several natural compounds found in foods starve cancerous tumors of the nutrition they need to thrive and spread.

 

For instance, a main dish of curry, which contains the spice turmeric, topped off with baked apples, whose skins contain ursolic acid, provides essential nutrients effective in fighting cancer.

 

Researchers used a unique method to analyze plant-based chemicals and discover specific combinations that shrink prostate tumors.

 

They first tested 142 natural compounds on mouse and human cell lines to see which inhibited prostate cancer cell growth when administered alone or in combination with another nutrient. The most promising active ingredients were then tested on model animals: ursolic acid, a waxy natural chemical found in apple peels and rosemary; curcumin, the bright yellow plant compound in turmeric; and resveratrol, found in red grapes and berries.

 

The found that when combined with either curcumin or resveratrol, ursolic acid prevented the uptake of glutamine, a nutrient necessary for cancer growth.

 

“These nutrients have potential anti-cancer properties and are readily available,” says Stafano Tiziani. Combinations of the nutrients, he says, “have a better effect on prostate cancer than existing drugs.

 

“The beauty of this study is that we were able to inhibit tumor growth in mice without toxicity,” Tiziani said.

 

The study was published in Precision Oncology.

 

Other studies have also found potential cancer therapies in foods, including turmeric, apple peels, and green tea.

 

Italian researchers at the University of Parma studied men with a pre-malignant form of prostate cancer called prostatic intraepithelial neoplasia (PIN), and found that those who took three 200 milligram capsules of green tea extract daily slashed their risk of developing prostate cancer by 90 percent when compared to men taking a placebo.

 

Previous studies have found that lycopene, the pigment that gives tomatoes and watermelons their bright red color, can decrease the risk of prostate cancer by up to 35 percent. One study found that men with precancerous changes in their prostates who took 4 milligrams of lycopene twice daily lowered the risk of their condition progressing to cancer.

A study at Britain’s University of Portsmouth found that lycopene in tomatoes becomes even more biologically active when cooked with a small amount of oil.

 

A study from the University of Missouri found that resveratrol can make chemotherapy and radiation more effective in men who have aggressive prostate cancer.

 

Researcher Michael Nicholl found that the combination of resveratrol and radiation treatment killed 97 percent of tumor cells. “It’s important to note that this killed all types of prostate tumor cells, including aggressive tumor cells,” he said.

 

An Italian study found that men who drank three cups of Italian-style coffee every day reduced their risk of prostate cancer by 53 percent. “Italian Style” coffee is prepared using high pressure, very high water temperature, and no filters. The benefit is probably due to the caffeine, but scientists say that the method of preparation could lead to a higher concentration of the helpful bioactive substances.

 

 

A high-fiber diet may be able to inhibit early-stage prostate cancer by stopping tumors from growing, said a study published in the journal Cancer Prevention Research. Scientists fed one group of mice inositol hexaphosphate (IP6), a natural type of carbohydrate that’s found in large amounts in high-fiber diets. A second group of mice didn’t get the supplement. MRIs were used to monitor the progression of prostate cancer.

 

“The study’s results were really rather profound,” said researcher Komal Raina. “We saw dramatically reduced tumor volumes.” IP6 kept prostate tumors from making new blood vessels needed to make the cancer grow and metastasize.

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Five Foods That Have More Sodium Than Chips

chips

5 Foods That Have More Sodium Than Chips   

 

Your body needs sodium—but there’s no denying that most of us are getting way too much of it. According to recent stats from the American Heart Association, the average daily sodium intake in this country is 3,600 milligrams—more than double the Association’s recommendation of 1,500 milligrams max. But avoiding clear offenders like salted nuts and potato chips may not be enough to bring you down into the recommended range since there are so many sneaky salt bombs out there. Just look at these seemingly healthful foods—they all contain more than 255 milligrams of sodium, which is the amount you’ll find in a 1 ½-ounce bag of Lays Classic Potato Chips:

 

1/2 Cup Nonfat Cottage Cheese
This packs a surprising 270 milligrams of sodium—and if you’re not careful, it’s easy to eat more than ½ cup and really overdo it with the salty stuff.

 

A 6 1/2″ Whole-Wheat Pita 
Pitas come with a health halo—especially when they’re whole-wheat—and they can be a good source of fiber. But they also come with a heavy dose of sodium: 284 milligrams in just one pocket.

2 Tbsp Reduced-Fat Italian Salad Dressing
Yup, you can take in more sodium in 2 Tbsp of your salad topper than in an entire bag of chips: This variety is loaded with 260 mg per serving—although plenty of other types of salad dressing pack just as much.

Veggie Burger

While the exact stats will of course vary from brand to brand, the USDA says that one store-bought veggie burger patty tends to come in around 398 milligrams of sodium—and that’s before you even consider all of the salt in the bun (many types of bread are just as salty as pitas, if not more so).
1/2 Cup Canned Tomato Sauce
Tomato sauce has its virtues—it contains lycopene, for example, a carotenoid that research has linked to a decreased risk of heart disease and certain types of cancer. But you have to eat it in moderation since each ½-cup serving packs a shocking 642 milligrams of sodium.
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Alcohol and Breast Cancer

breastcancaer

Does Alcohol Raise the Risk for Breast Cancer?

 

It’s no secret that genetic, hormonal and environmental factors all seem to play a role in breast cancer. (1) When it comes to alcohol and breast cancer risk specifically, a May 2016 study provides even more insight suggesting that lifestyle factors — including how much alcohol a woman drinks — really matters.

Danish researchers published a study in the British Journal of Medicine providing even more detail of the alcohol and breast cancer risk connection. Analyzing women’s change in alcohol consumption over a five-year period, Danish researchers found that women who increased the amount of alcohol they drank over a five-year period faced a higher risk of breast cancer.

 

For instance, women who drank two more alcohol drinks a day over five years saw a 30 percent increased risk of breast cancer compared to women with stable alcohol intake. That same study found a 20 percent lower risk of heart disease in woman who drank more. However, the study authors noted there are other ways to lower heart disease risk without increasing your breast cancer risk from drinking alcohol. (2, 3)

 

Alcohol and Breast Cancer Risk Findings

 

Research consistently shows that drinking alcoholic beverages increases a woman’s risk of hormone-receptor-positive breast cancer. Alcohol not only damages DNA in cells, but it also triggers higher levels of estrogen and other hormones linked to hormone-receptor-positive breast cancer. Compared to women who don’t drink at all, women who have three alcoholic drinks per week have a 15 percent higher risk of breast cancer. The estimated alcohol and breast cancer risk increases another 10 percent for each additional drink women regularly have each day, according to breastcancer.org.

 

Here are more important alcohol and breast cancer risk findings:

 

A large meta-analysis looking at the relationship between alcohol and breast cancer risk in women also found that women who drank about three alcoholic drinks a week experienced a moderate increase in breast cancer risk. (4)

A 2009 study found that drinking just three to four alcoholic beverages a week increases a women’s risk of breast cancer recurrence in women who’d been diagnosed with early-stage breast cancer. (5)

In March 2016, University of Houston researchers found that alcohol not only fuels estrogen that drives the growth of breast cancer cells, but it also diminishes the effects of popular cancer drug Tamoxifen, a widely-used estrogen-blocking drug used to treat many breast cancers. (6)

The U.S. Centers for Disease Control and Prevention advises women to drink no more than one drink a day. (7) If you drink less than this, don’t increase the amount of alcohol you drink.

Defining a “Drink”

 

When considering all of this research investigating alcohol and breast cancer risk, it’s important to understand what a “drink” actually means. For instance, drinking one dirty martini is very different than drinking a glass of beer or wine. Each may seem like a single drink, but a dirty martini typically contains about 6 ounces of vodka. That means your single martini, for instance, would actually be considered four drinks.

 

Researchers often use the following National Institute on Alcohol Abuse and Alcoholism guidelines to define what constitutes as one drink, which is about 0.6 ounces of pure alcohol:

  • 12 ounces of beer or hard cider (3 to 7 percent alcohol)
  • 8 ounces of malt liquor
  • 5 ounces of wine
  • 1.5 ounces or a “shot” of 80-proof liquor

 

Keep in mind that a craft beer with a high alcohol percentage served in a common 16-ounce pint glass could actually be more on par with drinking two 12-ounce bottles of beer with a more standard alcohol percentage of 3 to 7 percent alcohol. (8) And when you’re sipping on something like red wine, be aware of how many ounces the glass is really holding.

 

Women who drink up to one drink a day and men who drink up to two drinks a day are considered moderate drinkers. Women having four or more drinks on any day or a total of eight or more drinks a week are considered high-risk, excessive drinkers. (For men, drinking more than five drinks on any day or 15 or more drinks a week is considered high-risk, excessive drinking.) (9)

 

Other Ways to Lower Your Risk of Breast Cancer

 

With breast cancer cases expected to increase 50 percent by 2030, it’s important to not only consider alcohol and breast cancer risk, but take steps to lower your risk through other lifestyle improvements. (10) The important takeaway is that there are many things you can do lower your breast cancer risk in a meaningful way. Aside from lowering the levels of alcohol you drink, here are other ways to get started:

 

Fruits and veggies are loaded with cancer-fighting compounds — Interesting, a 2016 study found that when girls eat more fruit during adolescence (at least 2.9 servings a day), they enjoy a 25 percent lower risk of developing breast cancer later in life compared to girls who eat the lowest levels of fruit during adolescence (less than a serving a day). (11, 12) Just be sure to choose organic when possible, since some fruits and veggies on the dirty dozen list harbor pesticides linked to cancer.

Eat organic, fresh foods as much as possible — Avoid canned foods and drinks. Most contain toxic BPA, also known as bisphenol A, a harmful chemical linked to hormone disruption and breast cancer. (13)

Avoid the heavy metal cadmium — It’s found in cigarettes smoke  and linked to an increased risk of breast cancer. (14, 15) Cadmium is a common food contaminant most often found in shellfish, liver and kidney meats.

Exercise — Strenuous exercise for 4+ hours a week can help lower your risk of breast cancer. Exercises can also help keep you out of the overweight/obese category, which is another risk factor for breast cancer in woman who have reached menopause. (16)

Final Thoughts on Alcohol and Breast Cancer Risk

It’s clear that alcohol and breast cancer risk are related, but it may be unrealistic for some women to completely give up all alcoholic drinks for the rest of their lives. The science suggests that increasing the amount of alcohol you drink in midlife increases your risk. Other large research studies found that drinking three drinks or more a week moderately increases risk. In other words, you don’t have to be a binge drinker to experience a significant increase in risk.

 

Having a glass of red wine now and then can provide you with a healthy dose of resveratrol, a potent antioxidant shown to expand your lifespan and aid in weight loss. However, it’s important to remember that alcohol is a neurotoxin that also puts unnecessary stress on your liver. You can easily get those same benefits from blueberries and supplements, so don’t rely on even occasional red wine as your sole source of resveratrol.

 

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Flourless Pancakes

flourlesspancakes

Flour-less Pancakes Recipe

Total Time: 15 minutes

Serves: 1

Ingredients:

  • 2 ripe bananas, mashed
  • 3 eggs
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • sea salt to taste
  • Ghee

Directions:

  1. Combine all ingredients in a bowl
  2. Pour batter into a pan with melted ghee over medium heat. Cook until small bubbles form and then flip.

Health and Wellness Associates

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What Happens to Your Body When You Sit too Long

sitting

What Happens When You Sit Too Long

In recent centuries, advances in industry and technology have fundamentally changed the way many humans spend their waking hours. Where it was once commonplace to spend virtually all of those hours on your feet – walking, twisting, bending, and moving – it is now the norm to spend those hours sitting.

The modern-day office is built around sitting, such that you can conduct business – make phone calls, send e-mails and faxes, and even participate in video conferences – without ever leaving your chair.

But there’s an inherent problem with this lifestyle. Your body was designed for near perpetual movement. It thrives when given opportunity to move in its fully intended range of motion and, as we’re now increasingly seeing, struggles when forced to stay in one place for long periods.

What Happens When You Sit for Too Long?

Studies looking at life in natural agriculture environments show that people in agrarian villages sit for about three hours a day. The average American office worker can sit for 13 to 15 hours a day.

The difference between a “natural” amount of sitting and modern, inappropriate amounts of sitting is huge, and accounts for negative changes at the molecular level.

According to Dr. James Levine, co-director of the Mayo Clinic and the Arizona State University Obesity Initiative, there are at least 24 different chronic diseases and conditions associated with excessive sitting.

As he wrote in Scientific American:1

“Sitting for long periods is bad because the human body was not designed to be idle. I have worked in obesity research for several decades, and my laboratory has studied the effect of sedentary lifestyles at the molecular level all the way up to office design.

Lack of movement slows metabolism, reducing the amount of food that is converted to energy and thus promoting fat accumulation, obesity, and the litany of ills—heart disease, diabetes, arthritis, and more—that come with being overweight. Sitting is bad for lean people, too.

For instance, sitting in your chair after a meal leads to high blood sugar spikes, whereas getting up after you eat can cut those spikes in half.”

Not surprisingly, sitting for extended periods of time increases your risk for premature death. This is especially concerning given the fact that you may be vulnerable to these risks even if you are a fit athlete who exercises regularly.

It takes a toll on your mental health, too. Women who sit more than seven hours per day were found to have a 47 percent higher risk of depression than women who sit four hours or less.2

There’s really no question anymore that if you want to lower your risk of chronic disease, you’ve got to get up out of your chair. This is at least as important as regular exercise… and quite possibly even more so.

Practically Speaking: 5 Tips for Better Health if You Work at a Computer

You might be thinking this sounds good in theory… but how do you translate your seated computer job into a standing one? It’s easier than you might think. For starters, check out these essential tips for computer workers:3

  1. Stand Up

If you’re lucky, your office may be one that has already implemented sit-stand workstations or even treadmill desks. Those who used such workstations easily replaced 25 percent of their sitting time with standing and boosted their well-being (while decreasing fatigue and appetite).4

But if you don’t have a specially designed desk, don’t let that stop you. Prop your computer up on a stack of books, a printer, or even an overturned trash can and get on your feet.

When I travel in hotels, I frequently use the mini fridge or simply turn the wastebasket upside down and put it on top of the desk, and it works just fine.

  1. Get Moving

Why simply stand up when you can move too? The treadmill desk, which was invented by Dr. Levine, is ideal for this, but again it’s not the only option. You can walk while you’re on the phone, walk to communicate with others in your office (instead of e-mailing), and even conduct walking meetings.

  1. Monitor Your Screen Height

Whether you’re sitting or standing, the top of your computer screen should be level with your eyes, so you’re only looking down about 10 degrees to view the screen. If it’s lower, you’ll move your head downward, which can lead to back and neck pain. If it’s higher, it can cause dry eye syndrome.

  1. Imagine Your Head as a Bowling Ball

Your head must be properly aligned to avoid undue stress on your neck and spine. Avoid craning your head forward, holding it upright instead. And while you’re at it, practice chin retractions, or making a double chin, to help line up your head, neck, and spine.

  1. Try the “Pomodoro Technique”

You know those little tomato-shaped (pomodoro is Italian for tomato) timers? Wind one up to 25 minutes (or set an online calculator). During this time, focus on your work intensely. When it goes off, take 5 minutes to walk, do jumping jacks, or otherwise take a break from your work. This helps you to stay productive while avoiding burnout.

What’s It Really Like to Work While Standing?

If you’re curious… just try it. Reactions tend to be mixed, at least initially, but if you stick with it you will be virtually guaranteed to experience benefits. The Guardian, for instance, recently featured an article with a first-hand account of working while standing, and the author wasn’t impressed.

He said “standing up to work felt like a horrible punishment” and lead to aches and decreased productivity.5 I couldn’t disagree more, but I will say that standing all day takes some adjustment. However, many people feel better almost immediately. As one worker who uses an adjustable-height work desk told TIME:6

“I definitely feel healthier standing while working as it causes me to be more focused on my posture and ‘hold’ myself better in terms of my stomach and shoulders especially.”

Personally, standing more has worked wonders for me. I used to recommend intermittent movement, or standing up about once every 15 minutes, as a way to counteract the ill effects of sitting. Now, I’ve found an even better strategy, which is simply not sitting. I used to sit for 12 to 14 hours a day. Now, I strive to sit for less than one hour a day.

After I made this change, the back pain that I have struggled with for decades (and tried many different methods to relieve without lasting success) has disappeared. In addition to not sitting, I typically walk about 15,000 steps a day, in addition to, not in place of, my regular exercise program. I believe this combination of exercise, non-exercise activities like walking 10,000 steps a day, along with avoiding sitting whenever possible is the key to being really fit and enjoying a pain-free and joyful life.

You’re Not a Prisoner to Your Chair

If you’re still sitting down while reading this… now’s your chance – stand up! As Dr. Levine said: “We live amid a sea of killer chairs: adjustable, swivel, recliner, wing, club, chaise longue, sofa, arm, four-legged, three-legged, wood, leather, plastic, car, plane, train, dining and bar. That’s the bad news. The good news is that you do not have to use them.”

Many progressive workplaces are helping employees to stand and move more during the day. For instance, some corporations encourage “walk-and-talk” meetings and e-mail-free work zones, and offer standing workstations and treadmill desks. But if yours isn’t among them, take matters into your own hands. You may be used to sitting down when you get to work, but try, for a day, standing up instead.

One day can turn into the next and the next, but please be patient and stick with it. Research shows that it can take anywhere from 18 to 254 days to build a new habit and have it feel automatic.7 Once you get to this point, you’ll likely already be reaping the many rewards of not sitting, things like improved blood sugar and blood pressure levels, less body fat and a lower risk of chronic disease.

Health and Wellness Associates

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Lower Cholesterol with Foods, not Drugs

lower

Lower Cholesterol With Food, Not Drugs

 

Do you or someone you love have high cholesterol? You are not alone. It is estimated that half of all adults in the United States have high total cholesterol and more than 25 percent have high LDL or ‘bad’ cholesterol1  . I urge anyone who has been troubled by the news that their cholesterol is high to stop focusing on a number. Your cholesterol level is only one of many risk factors for heart disease. If you are truly concerned about cardiovascular disease, here’s what should be drawing your attention:

 

Achieving a normal body fat percentage

Achieving a normal blood pressure without the use of medication

Achieving a normal blood glucose without medication

Achieving a favorable cholesterol level without medication

Engage in aerobic exercise and strength training

The most dramatic protection from heart disease results from maintaining a normal weight, cholesterol and blood pressure with diet and exercise, so that you do not require medications. Medications cannot produce comparable results.

 

Your First Course of Action

 

Being well means removing risk factors for heart disease. Since diet is usually the cause of heart disease,2, 3 taking a drug will do little to stop the progression of the disease as long as a patient’s diet – the cause of the disease – remains the same..

 

If you have elevated cholesterol, dietary and lifestyle modifications should be your first course of action. For most people who commit to change their unhealthy habits, medication will prove unnecessary. Fuel your body with nutrients by eating a healthy diet rich in antioxidants and gradually increase your exercise tolerance.

 

In my medical practice, I have coached thousands of patients to successfully lower their cholesterol through a Nutritarian diet. People drop their blood pressure, lower their blood glucose, lower their weight and improve their exercise tolerance.

 

Dramatic Change with Diet, Not Pills

 

In a 2001 study, a high-fiber, high nutrient diet focusing on vegetables, fruit and nuts was found to reduce cholesterol by 33 percent within two weeks.4  A 2015 study surveying participants who followed the same nutrient-dense, plant rich diet reported an average 42 mg/dl decrease in LDL cholesterol in those with at least 80 percent adherence to that diet. In addition, those who started out obese lost an average of 50 pounds for the entire three year period. Those who started with hypertension reduced their systolic blood pressure by an average of 26 mm Hg Case studies accompanied this data, and documenting reversal of atherosclerosis and resolution of heart problems.5 Previous studies on similar diet and lifestyle changes have been shown to cause regression of atherosclerotic heart disease.6, 7 Living healthfully produces such dramatic changes because it doesn’t address just one risk factor; it makes your entire body healthier. It is for those who want real protection, without the side effects of drugs.

 

Unlike taking a cholesterol lowering statin drug while continuing a disease-causing style of eating, a and lifestyle does more than address one or two heart disease risk factors. You don’t just lower your cholesterol, you become more resistant to diabetes and cancer, and improve your immune function.

 

Achieve Overall Protection

 

No medication can cover up a poor diet, and no single medication can significantly reduce multiple risk factors. Unlike drugs, the Nutritarian diet does significantly reduce multiple risk factors, including lowering body weight and blood pressure, reducing intravascular inflammation, and benefiting intravascular elasticity. A superior diet delivers benefits that protect overall, and almost immediately. For patients fighting cardiovascular disease, a diet of can offer many benefits in addition to cholesterol- lowering:

 

Lower blood pressure8-16

Lower intravascular inflammation17-21

Lower blood glucose and triglyceride levels22

Lower inflammatory markers, including C-reactive protein

and white blood cell count23-30

Increased tissue antioxidant content31

Improved exercise tolerance and oxygen efficiency16

Larger LDL particle size (smaller particles are more heart disease-promoting) and and  lower particle number Prevents LDL from becoming oxidized, (a more damaging form of cholesterol)32-34

The Side Effects are Side Benefits

 

Prescribing statins is counterproductive. Encouraging a patient to take a statin drug downplays the urgency needed for lifestyle and dietary changes. Changes that I know would drastically improve the health, life expectancy and quality of life of dangerously unhealthy individuals. I always say a prescription pad is like a permission slip. You can choose to remove the cause or treat the symptom; treating the symptom with drugs does not reverse heart disease and carries the risk of significant adverse effects. Almost all of my patients prefer a more effective approach, one that not only reduces cholesterol and restores the health of arteries but also reduces blood pressure and reverses heart disease much more effectively than any medication.

My new book, The End of Heart Disease (April 2016) explains the risk of drugs and medical procedures and details the most effective way to protect your heart and your life.

 

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Signs of Emotional Abuse

emotional abuse

Signs of Emotional Abuse

 

Are You in an Emotionally Abusive Relationship?

 

Signs of Abuse

 

Do you feel like you have to “walk on eggshells” around your partner? Are you afraid a lot of the time in your relationship? Is your self esteem being slowly eroded? It’s possible you’re in an emotionally abusive relationship.

 

Emotional abuse can sometimes be a tricky thing to identify for those in the situation because often the abuser employs tactics that make the other person feel like they’re going crazy. Abusive people will dominate conversations so that the other has little time to decide if the behavior is harmful. There’s often a pervasive sense of being off balance for the person being emotionally abused. They start to question their own thinking and eventually believe that they must have it wrong and in fact, they’re the bad ones for daring to believe such a thing about the abuser! We call this “crazy-making” because that’s precisely the impact it has on the receiver.

 

In my own practice I’ve seen couples come in where it’s pretty obvious this is going on. I’ve seen men and women in emotionally abusive dynamics with their partners. I’ve witnessed people literally verbally “shut down” their partner – and the other one shrink away right before my eyes. Part of the problem for people who are being emotionally abused is they often don’t realize it. They’re self confidence has been whittled down to a nub.

 

Could you be in an emotionally abusive relationship? Ask yourself the following five questions – which are also signs you might be in an emotionally abusive relationship:

 

1) Does your partner frequently criticize or humiliate you?

 

2) Does your partner isolate you from your family and friends?

 

3) Has your partner ever limited or controlled your access to money?

 

4) Do you feel trapped in your relationship?

 

5) Are you afraid of your partner?

 

The Cycle of Abuse

 

Another important aspect of this dynamic is what Dr. Lenore Walker originally coined as the “cycle of abuse.” Essentially, there’s usually a kind of repetitive looping that goes on that consists of four phases:

 

1) Tension Building: The receiver gets the sense that the abuser is upset and takes active steps to placate him/her.

 

2) Incident: Verbal or emotional abuse occurs – consisting of threats, humiliation, blaming, intimidation, etc.

 

3) Reconciliation: Abuser apologizes, minimizes the abuse, blames the receiver, denies it occurred, etc.

 

4) Calm: No abuse taking place, often called the “honeymoon phase.”

This cycle has the effect of eventually breaking the person down emotionally. It can happen quickly for some – and take years for others.

 

Final Thoughts on Emotional Abuse

 

There are many reasons why abusers and their victims get caught up in this damaging dance. The issues can almost always be traced back to the family of origin for both people. Abusers often had chaotic childhoods with a perception of little control – and deep down they fear abandonment. Sometimes they witnessed their parents engaged in it. The same applies to victims – part of their life story can be around “learned helplessness” for a variety of reasons. They may have a history of being in abusive relationships – or they might have witnessed their parents caught up in the same cycle. Regardless of how people get there – they can get out – and learn how to have healthy, loving relationships.

If you’re in an emotionally abusive relationship, make sure to take steps to protect yourself if you have the intention to leave. Have a safety plan intact and increase your support network. If you suspect your partner has the capability to become physically violent and you fear for your safety call 911.

 

Health and Wellness Associates

Archived :   Jay Jaranson

Lisa Brookes Kift, MFT

312-972-Well

HealthWellnessAssociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

 

The Roto-rooter Fruit!

pomme

How Pomegranate Helps Clean Your Arteries

 

Arteries are responsible for carrying oxygen-rich blood throughout the body. When you have healthy arteries, blood flows through the body quite easily. As you age, fatty deposits, cholesterol and cellular waste products settle on the inner walls of your arteries. Research shows that pomegranate can actually help clean your arteries helping to keep blood flowing smoothly.

When arteries become clogged, the build up of arterial plaque can significantly reduce blood flow, and in some instances, arteries can become completely blocked. Since clogged arteries can increase your risk of stroke, heart attack and even death, it is crucial to take the necessary steps to reduce arterial plaque and do what you can to clean your arteries.

 

The Artery Cleaning Power of Pomegranate Juice

 

Making simple lifestyle changes are an excellent way to treat and prevent clogged arteries. This includes a diet that is rich in fruits and vegetables, but are some fruits and vegetables more helpful than others?

 

Pomegranates are extremely rich in antioxidants, including polyphenols, anthocyanins and tannins. Compared to other fruit juices, such as blueberry, orange and cranberry, pomegranate juice has the most antioxidant power. It is these high levels of antioxidants found in pomegranates that help clean clogged arteries.

 

Can Pomegranates Actually Reverse Atherosclerosis?

 

Promising research conducted on the benefits of pomegranate juice has found that

pomegranates can prevent clogged arteries and may even reverse the progression of atherosclerosis. Specifically, researchers have found that pomegranates encourage the production of nitric oxide, which is an essential chemical that promotes healthy blood flow and keeps the arteries open. This is helpful in reducing the effects of oxidative stress on blood vessels. Perhaps the most exciting finding from this research is the ability of pomegranates to reduce plaque accumulations that have already built up in the blood vessels.

 

Additional research has also found that drinking pomegranate juice had a significant effect on arterial plaque. Researchers instructed participants to drink pomegranate juice on a daily basis. Within three months, plaque accumulations were reduced by 13 percent. After one year, arterial plaque was reduced by 30 percent. Plaque accumulation actually increased by nine percent within the group of people who were not drinking pomegranate juice on a daily basis.

 

In addition to healthier arteries with less plaque accumulation, pomegranate juice has other positive effects on the heart, including reduced fat accumulation around the heart, reduced inflammation within the blood vessels, less oxidative stress and improved ECG results. Given the dangers of cardiovascular disease and clogged arteries, the results of this research are certainly promising. With the help of this exotic fruit, it is possible to clean your arteries and greatly reduce your risk of heart attack and stroke.

 

Health and Wellness Associates

Archived :   Jay Jaranson

312-972-Well

HealthWellnessAssociates@gmail.com

https://www.facebook.com/HealthAndWellnessAssociates/

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