Sleep, perchance to dream?
William Shakespeare isn't the only one to espouse the benefits of adequate sleep. The question remains, however: How much is enough? Certainly, not enough sleep can be detrimental to your health, but can you also suffer health risks from catching too many zzz's?
Daniel Kripke, co-director of research at the Scripps Clinic Sleep Center in San Diego, Calif., compared death rates among more than 1 million American adults who reported their average nightly sleep totals. He recently discussed the results of his findings in Time magazine.
According to Kripke, "Studies show that people who sleep between 6.5 hr. and 7.5 hours a night, as they report, live the longest. And people who sleep 8 hours or more, or less than 6.5 hours don't live quite as long. There is just as much risk associated with sleeping too long as with sleeping too short. The big surprise is that long sleep seems to start at 8 hours. Sleeping 8.5 hours might really be a little worse than sleeping 5 hours."
He added that risks for various illnesses, such as depression, obesity, heart disease and diabetes increase both with not enough and too much sleep. 'Morbidity [or sickness] is also 'u-shaped,' in the sense that both very short sleep and very long sleep are associated with many illnesses."
Finally, getting out of bed when you're not sleepy and restricting your time in bed actually helps you to sleep more. Kripke noted this helps people get over their fear of the bed. "Spending less time in bed actually makes you sleep better. It is, in fact, a more powerful and effective long-term treatment for insomnia than sleeping pills."
Carb, no carb, low fat, raw food or prepackaged – which diet is your current favorite? In the quest to lose weight and live a healthier life, we have become addicted to following the latest trends in the diet world.
When the latest trend appears, we automatically think it's what we've been looking for the entire time. Some people seem to find the right fit and the results are amazing. For the rest of us, we might see some short-term improvement, but soon revert to our old habits of eating on the run, missing meals and not finding time to exercise. No matter which diet or combination of programs you choose to help you lose weight, there are a few common threads linking all effective diets and weight-loss protocols. Focus on these common concepts and take the first important steps toward a healthier lifestyle.
Most weight-loss protocols generally focus on limiting what you shouldn't eat and decreasing the amount of food you should eat. Some diets have their own spin on what which types of foods are best to eat (or avoid) to achieve optimum weight loss. These diets have been successful for people who consume meals high in processed foods, limit the variety of foods they eat and/or often eat on the run. The guiding principle to remember is to introduce better mixes of foods into everyday meals. This helps your body change the way it uses food to make energy.
We also have to get more involved with our food choices, particularly when to start and stop eating. Diets do this by emphasizing the elimination of excessive eating, sugars and unnecessary calories, while introducing different food options that support weight loss instead of weight maintenance. Diets promoting foods higher in protein help by slowing down sugar absorption and providing essential amino acids for muscle growth. High-complex-carbohydrate diets help reduce appetite by prolonging the feeling of fullness (satiation) and improving intestinal movement.
Fasting or eliminating allergenic foods can help cleanse the body when done for a short duration. They also help decrease possible inflammatory responses to foods while giving the digestive system time to heal so problem foods can be reintroduced at a later date. These types of restrictive diets should be done under the care of a physician or dietitian, due to complications that can arise if used too long or in the wrong circumstances.
While considerable focus is placed on the types of foods we are or are not eating, liquid intake can be just as important. Empty calories in soda, additional caffeine and stimulants from coffee, and even excessive water consumption can leach out essential electrolytes from the body. The overall idea with restricting what we eat is to decrease the amount of energy used to break down what goes in and increase what comes out – namely energy. It also can help with certain medical conditions like diabetes, heart disease and chronic allergies, all of which have a strong correlation with food intake.
A secret about the scale is that it doesn't care how much weight you gain or lose, or if it's accurate at all. So much emphasis is placed on the measurements we see and less so on how we feel. Changes in numeric measurements should be slow and gradual, which indicate healthy weight loss and ultimately is the best way to keep the weight off. Dramatic weight loss often leads to rebound weight gain once people begin to slip from their program's strict regime. Positive improvements such as increased energy, more restful sleep, changes in how clothes fit, and improved attitude toward continuing lifestyle modifications are all steps in the right direction.
Diet, exercise, and weight-loss trends seem to change over time, but our goal to win the battle against the bulge remains constant. Looking beyond what you're not eating and drinking is important in any weight-loss program. Consistent exercise, dealing with life stressors, and settling realistic goals are keys to successful weight loss. So, the next time you hear about a new diet program, think about how it's different from and similar to all the rest. It might just help you choose the right program for your lifestyle goals and long-term health.
Mixing Foods
Okay, I admit it: I stole this directly from my own Health Newsletter:
Certain foods become even healthier when mixed with other certain foods. Conversely, other food pairing may become less healthy and even endanger your health. Follow these simple rules from CNN.com to get the most out of your food choices:
DO mix grilled steak and brussels sprouts: Certain compounds in Brussels sprouts and other cruciferous vegetables, such as broccoli and cauliflower, may help rid the body of carcinogens that can form on meat during high-heat cooking. Nevertheless, charring meat on the barbeque is not the best preparation method. Instead, cook your meat or fish at low temperatures until done.
DO mix avocado and tomato: Tomatoes, which contain the antioxidant lycopene, are a superfood. If you eat some avocado at the same time, you've just made it even more super. The fat in the avocado helps the body absorb seven times more lycopene. Also, add a drizzle of extra-virgin olive oil to your zucchini, spinach and other dark green vegetables to unleash the lutein, an antioxidant that may help protect against age-related macular degeneration.
DO mix spinach and oranges: Although spinach has lots of iron, your body doesn't absorb it well when spinach is eaten alone. Add in some vitamin C and spinach becomes a veggie Popeye would be proud to eat. That's because vitamin C converts the iron in spinach into a form that is more available to the body. This is also true for other foods that are sources of iron, such as broccoli and tofu. It doesn't take a lot of vitamin C – one medium orange will do.
DON'T mix alcohol and energy drinks: Vodka mixed with an energy drink might be popular on the party circuit, but this combo can cause heart palpitations and breathing difficulties. In severe cases, it could contribute to a heart attack or a stroke. Overloading the body with stimulants such as caffeine (which is found in many energy drinks) and alcohol, which is a depressant and a diuretic, puts tremendous stress on the central nervous system and heart.
DON'T mix alcohol and diet soda: You might cut calories but you also might get drunk faster. In a recent study, it took just 21 minutes for half a diet cocktail to leave the stomach and reach the small intestine, where most alcohol is absorbed into the bloodstream, while the same amount of a non-diet cocktail took 36 minutes.
DON'T mix coffee and breakfast cereal: Most cereals sold in U.S. are fortified with iron. The problem is that polyphenols, an antioxidant in coffee, can hamper the body's ability to absorb iron. Black tea and some herbal teas (including peppermint and chamomile), which also contain polyphenols, also may reduce iron absorption – by as much as 94 percent – and hot cocoa cuts it by 71 percent.
The solution is to have your java before or after your cereal. According to a study published in the American Journal of Clinical Nutrition, a cup of coffee consumed one hour before an iron-rich meal didn't affect absorption. If you choose to get your fix after breakfast, wait at least an hour or more.
The Whole Grain and Nothing But..
Wheat, rice, oats, cornmeal, barley and other cereal grains start off as whole grains – but far too often, by the time they reach the supermarket shelves as ingredients in various foods, most grains have been refined to the point most of their health value is lost.
Whole grains contain the entire grain kernel; examples include whole-wheat flour, oatmeal and brown rice. Refined grains have a finer texture and a longer shelf life, which makes them more appealing to manufacturers and stores, but the dietary fiber, iron and many of the B vitamins have been removed. Examples of refined grain products include white flour and white rice. Many manufacturers then "enrich" the grains by adding back certain B vitamins and iron after processing – but it's just not the same, health-wise, as keeping the whole grain intact.
The amount of grains you need to eat each day depends on a number of variables including age, gender and level of physical activity. The U.S. Department of Agriculture (USDA) says most Americans consume adequate grains – but not whole grains. The USDA recommends at least half of the grains you consume daily should take the form of whole grains.
The USDA offers the following tips on how to incorporate more whole grains into your daily diet. For information on the health benefits of whole grains and other foods, visit www.mypyramid.gov.
1. Substitute whole-grain products for refined products. This is as easy as eating whole-wheat bread or brown rice instead of white bread or white rice.
2. Use whole grains in mixed dishes such as soup and casseroles, or make spaghetti with whole-wheat pasta.
3. Use whole-grain bread or cracker crumbs in meatloaf or on dishes that require breading (eggplant parmesan, baked chicken or fish).
4. Substitute whole-wheat or oat flour for up to half of the flour in pancake, waffle or muffin recipes.
Snack on whole-grain cereals or popcorn (with little or no added salt or butter) rather than potato chips.
Green Tea... you look so lovely to me....
Tea has always had a special place in our hearts. And as any tea drinker will tell you, it does indeed relax and calm the spirit. Take it from author C.S. Lewis, who once said, "You can never get a cup of tea large enough or a book long enough to suit me." However, Dr. Carr says, "Isn't people swimming in a pool kind of like creating human tea?"New research suggests green tea in particular may have an even more special place in our hearts. It may actually help relax your arteries, thereby reducing your risk for heart disease and clots. When your arteries are more relaxed, blood flow increases, which reduces the risk for cardiac disease.
Healthy subjects were given 6 grams of green tea (the equivalent of about three to four cups of brewed tea), another caffeinated beverage or hot water. Arterial blood flow was measured 30, 60 and 120 minutes later. People who drank the green tea showed increased arterial blood flow compared to the other two groups. Even more impressive was that the heart-healthy benefits lasted up to two weeks for those who drank green tea daily.
In addition to its influence on heart health, green tea is rich in potent antioxidants called polyphenols. Research suggests polyphenols help reduce the risk of breast, stomach, colon, prostate and other cancers. Green tea also is a natural antiseptic and skin protector; applied to the skin, it helps relieve itching, swelling, sunburns and even puffy eyelids.
So, you Seattle chiropractor Dr. Peter Carr says "brew yourself a pot of green tea, settle down with your favorite book, and relax your body and soul."
Fibrous Facts
Our traditional understanding of fiber and its nutritional benefits has been mainly in the area of regularity. Fiber keeps us ”regular”; almost everyone, it seems, knows that. Despite this knowledge, however, there is a huge discrepancy in actual fiber intake in the United States.
While the recommended daily intake of fiber is 25-38 grams per day, the vast majority of Americans consume far less. But that trend is changing. Research from as early as 1986 in the journal Gastroenterology highlighted the beneficial effects of colonic bacterial fermentation of complex carbohydrates such as fiber. Since then, multiple additional studies by other researchers such as the British Journal of Nutrition and the American Journal of Clinical Nutrition have provided even more insights into this critical process.
Food manufacturers have obviously responded to consumers' demand for fiber and digestive-health products, and there are now more products with fiber or digestive-health claims in the marketplace. In fact, according to the Global New Products Database, the number of new products in 2006 with a fiber descriptor on the label surpassed the number of new products with more traditional and established claims like "added calcium" or "reduced fat." Even more astounding, the number of new products with digestive-health claims introduced into the marketplace was second only to products with a vitamin fortification claim. In 2007, the term prebiotics was used on at least 54 food and beverage products, a remarkable increase from approximately 23 a year earlier. Next year, expect that the term “probiotics” will see a dramatic increase. What do these terms mean? Well, it’s important to note that almost every term in nutrition has a specific meaning. Prebiotics are things that bacteria eat. Probiotics are actual bacteria that people ingest. Dr. Carr’s prediction: Probiotics will really come into their own in yogurt, where there bacteria are normally left anyway, so why not promote it, right?
One of the best sources of probiotics is available from your Seattle chiropractic office. We get ours from right in Redmond, Washington: Pharmax.
Okay, back to fiber. “Normally”, fiber was advertised in bakery and cereal products. While these products still are abundant, the discovery of new sources of soluble fibers in particular has enabled food and beverage manufacturers to add fiber to nontraditional products, such as beverages and dairy products. There are now prebiotic fibers in beverages, yogurt and bars. Dietary supplements containing prebiotic fibers also are very common.
Surveys show American consumers are actively looking for products that contain fiber. Over the past five years, the number of consumers increasing their use of fiber has risen steadily. A Health Focus Trend Report showed that in 2006, more than 42 percent of consumers reported they were actively increasing their fiber intake, while 9 percent reported increasing their use of carbohydrates that promote digestive health. Ask your doctor for more information about the right foods to eat to promote digestive health.
