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Blueberries are rich in antioxidants and vitamins. But new research shows that blueberry fiber is also important and can alleviate and protect against intestinal inflammations, such as ulcerative colitis.

The protective effect is even better if the blueberries are eaten together with probiotics.

Blueberries are rich in polyphenols, which have an antimicrobial and antioxidative effect. The combination of blueberries and probiotics reduced inflammation-inducing bacteria in the intestine at the same time as the number of health-promoting lactobacilla increased.

Sources:

Science Daily February 9, 2010

Scandinavian Journal of Gastroenterology 2009;44(10):1213-25

Dr. Mercola's Comments:

For such a tiny fruit, blueberries pack a powerful punch. In tests pitting blueberry husks against rye bran or oat bran, the blueberry fiber showed the most benefit for intestinal health, hands down.

Blueberries contain both soluble and insoluble fiber, and are known to help relieve both diarrhea and constipation. In addition, they’re rich in the soluble fiber pectin, which helps to lower cholesterol.

For those of you suffering from intestinal diseases such as ulcerative colitis, blueberries also work together with probiotics to alleviate and protect against such conditions.

Why Blueberries Boost Your Intestinal Health

Inflammatory bowel disease, which includes both ulcerative colitis and Crohn’s disease, are autoimmune diseases that can have very serious consequences. The condition causes your intestines to become inflamed, leading to abdominal cramps, bloody diarrhea, weight loss and other potentially serious complications in your intestines, along with increasing your risk of colon cancer.

Blueberry’s protective effect on this group of diseases is two-fold.

First, blueberries are rich in polyphenols, which have both antimicrobial and antioxidant effects. When combined with probiotics, the combo not only reduced inflammation-inducing bacteria, but also increased the amount of healthy good bacteria.

The fiber in blueberries is also not highly degraded in your large intestines. What this means is that substances that can cause inflammation are kept from contacting the lining of your intestines. Instead, they are embedded in the blueberry fiber, where they do not cause harm, and are then transported out of your body during elimination.

Adding blueberries to your diet may be a natural way to prevent colon cancer, as well. They contain an antioxidant compound called pterostilbene that inhibits genes involved in inflammation, which is thought to be a risk factor for colon cancer.

Blueberries are also a good source of ellagic acid, which is known to block metabolic pathways that may lead to cancer.

More Reasons to Eat Blueberries

Researchers at the USDA Human Nutrition Center (HNRCA) have ranked blueberries number one in antioxidant activity when compared to 40 other fresh fruits and vegetables, so there are many reasons for adding blueberries to your diet, even beyond their intestinal benefits.

For instance, blueberries provide natural protection against:

Urinary-tract infections

Age-related brain conditions and disorders

Brain damage from strokes

Blueberries may also offer protection against metabolic syndrome (which can lead to diabetes), the accumulation of abdominal fat, and reduce your risk of cardiovascular disease.

As an interesting side note, another unusual way to benefit from blueberries is to add them to your ground beef before cooking (ideally at low temperatures) as they help prevent cancer-causing heterocyclic amines (HCA) from forming in the meat.

Blueberries’ Effectiveness Boosted by Probiotics

The Swedish researchers in the above article found that the protective effect of blueberries is amplified when they’re eaten together with probiotics.

One reason for this appears to be that probiotics help your body to absorb butyric acid and propionic acid, which are important substances for intestinal cell energy formed when fiber is broken down.

Probiotics, or good bacteria, can also help inflammatory bowel disease on their own. Researchers from the University of Bologna in Italy and the University of North Carolina found that ulcerative colitis improved in the majority of patients taking a probiotic mixture of eight bacteria for six weeks.

The probiotic mixture helped to:

Reduce the number of "bad" bacteria

Reduce the amount of inflammation

Increase the mucus layer in the gut

Increase the amount of anti-inflammatory molecules in the intestine

If you have IBD, taking healthy doses of probiotics should be high on your list of priorities. The live microorganisms in probiotic supplements help to replenish and maintain the friendly bacteria in your intestinal tract. Good bacteria drive down the pH of your gut, which creates an inhospitable environment for bad bacteria. The result is that the good guys flourish and the bad guys are kept in check.

Fermented foods, such as natto and kefir, are also loaded with beneficial, healthy bacteria, and you should eat these wonderful, healing foods regularly -- especially if you have an intestinal disease.

Given this new research about blueberries and probiotics, a simple way to get the benefits of both would be to blend organic blueberries with raw kefir to make a probiotic-rich smoothie.

Avoid Overdoing It

Even though blueberries are loaded with powerful benefits, like most good things you want to avoid overdoing it. The major issue would be the amount of fructose in them, but they are relatively low in fructose so a pint would seem a reasonable amount to consume.

Natural Help for Inflammatory Bowel Disease

Most conventional treatments for IBD focus on relieving your symptoms with anti-inflammatory drugs, or surgically removing the affected part of your intestines.

These drugs non-specifically suppress your immune system and provide temporary relief, but at an enormous cost to your health. They wind up exchanging symptom relief for an authentic solution that will not only address your bowel disease but also help you regain your health.

As I said earlier, one of the easiest and most important approaches is to supplement your diet with a high-quality probiotic and fermented foods. You will also want to make sure you’re getting plenty of high-quality animal-based omega-3 fats, such as those in krill oil.

The omega-3 fats in krill oil, EPA and DHA, have immune-boosting qualities along with anti-inflammatory properties that are proven to benefit disorders of the gut, including Crohn’s disease and ulcerative colitis.

In addition, you’ll want to avoid sugar, as it will increase inflammation by increasing your insulin levels. You will need to restrict your intake of carbs primarily to those from vegetables (which means you’ll have to be careful not to overeat fruits, including blueberries, as well).

Many with inflammatory bowel disease also have gluten sensitivities, which is why avoiding grains is also helpful for many with IBD.

But probably the single most important, and interestingly the easiest step you can take is to make sure your vitamin D level is in the healthy, therapeutic range. In my view it is reprehensible and irresponsible not to measure the levels of vitamin D in patients with IBD, as science has shown for some time the importance of vitamin D in the treatment of inflammatory bowel disease.

I actually posted a study on this 10 years ago!

One of the reasons that vitamin D may work for inflammatory bowel disease is that it helps your body produce over 200 antimicrobial peptides that help fight all sorts of infections -- and there are many experts who believe inflammatory bowl disease has an infectious trigger.

In simple terms, if you’re vitamin D deficient, your immune system will not activate to do its job. And since vitamin D also modulates (balances) your immune response, it prevents an overreaction in the form of inflammation, which can lead to autoimmune disorders like Crohn’s disease.

A simple blood test will let you know if your vitamin D levels are in the healthy range, and you can find out all you need to know about this important test … and steps to boost your vitamin D level … here.

For those with IBD, taking this series of steps is absolutely crucial to recovery, but the good news is that many will find relief from this simple, all-natural treatment strategy.

Sources:

Zen Family Habits January 26, 2010

Sources:

AlterNet February 2, 2010

Dr. Mercola's Comments:

Ractopamine, aka Paylean and Optaflexx, is banned in 160 countries, including Europe, Taiwan and China. If imported meat is found to contain traces of the drug, it is turned away, while fines and imprisonment result for its use in banned countries.

Yet, in the United States 45 percent of pigs, 30 percent of ration-fed cattle, and an unknown percentage of turkeys are pumped full of this drug in the days leading up to slaughter.

Why?

This drug, manufactured by Elanco Animal Health, increases protein synthesis. In other words, it makes animals more muscular … and this increases food growers’ bottom line.

Adding insult to injury, up to 20 percent of ractopamine remains in the meat you buy from the supermarket, according to veterinarian Michael W. Fox. Yet this drug is marked “Not for use in humans,” and is known to increase death and disability in livestock.

Why is Ractopamine Allowed in U.S. Meat?

While other drugs require a clearance period of around two weeks to help ensure the compounds are flushed from the meat prior to slaughter (and therefore reduce residues leftover for human consumption), there is no clearance period for ractopamine.

In fact, food growers intentionally use the drug in the last days before slaughter in order to increase its effectiveness.

“How does a drug marked, "Not for use in humans. Individuals with cardiovascular disease should exercise special caution to avoid exposure. Use protective clothing, impervious gloves, protective eye wear, and a NIOSH-approved dust mask" become "safe" in human food? With no washout period?” asks columnist Martha Rosenberg.

She answers:

“The same way Elanco's other two blockbusters, Stilbosol (diethylstilbestrol or DES), now withdrawn, and Posilac or bovine growth hormone (rBST), bought from Monsanto in 2008, became part of the nation's food supply: shameless corporate lobbying.

A third of meetings on the Food Safety and Inspection Service's public calendar in January 2009 were with Elanco, a division of Eli Lilly -- or about ractopamine.”

Massive Industry Lobbying Gets Agribusiness What it Wants … at Your Expense

Industrial agriculture lobbyists wield incredible power in Congress, and the fact that ractopamine is in U.S. meat is a shining testimony to this.

Time magazine put it quite well when they described current farm policy as "a welfare program for the megafarms that use the most fuel, water and pesticides; emit the most greenhouse gases; grow the most fattening crops; hire the most illegals; and depopulate rural America."

There are too many conflicts of interest to name, but, for example, you may be surprised to learn that former Iowa Governor Tom Vilsack is now the Secretary of Agriculture, an appointment that took place despite massive public outcry.

What was needed for an effective Secretary of Agriculture was someone who would develop and implement a plan that promotes family-scale farming and a safe and nutritious food system with a sustainable and organic vision.

What we got was yet another politician who’s already made room in his bed for the industry lobby. Overall, Vilsack’s record is one of aiding and abetting Concentrated Animal Feeding Operations (CAFOs) or factory farms (the ones that use chemicals like ractopamine) and promoting animal cloning.

Cozy Connections Allowed rbGH Hormones in Your Dairy Products, Too

Michael Taylor, a former vice president of public policy and chief lobbyist at Monsanto Company, is now the senior advisor for the U.S. Food and Drug Administration (FDA).

Who is Michael Taylor?

He is the person who not only “oversaw the creation of GMO policy,” according to Jeffrey Smith, the leading spokesperson on the dangers of GM foods, but also oversaw the policy regarding Monsanto’s genetically engineered bovine growth hormone (rbGH/rbST).

This growth hormone, which has been banned in Canada, Europe, Japan, Australia and New Zealand because of cancer risks and other health concerns, was approved in the United States while Taylor was in charge at the FDA. Smith writes:

“Taylor also determined that milk from injected cows did not require any special labeling. And as a gift to his future employer Monsanto, he wrote a white paper suggesting that if companies ever had the audacity to label their products as not using rbGH, they should also include a disclaimer stating that according to the FDA, there is no difference between milk from treated and untreated cows.”

Taylor’s white paper, which again was untrue as even FDA scientists acknowledged differences in the rbGH milk, allowed Monsanto to sue dairies that labeled their products rbGH-free!

In a similar vain, the FDA's Center for Veterinary Medicine's Office of Surveillance and Compliance sent a 14-page warning letter to Elanco regarding ractopamine three years after its approval for use in pigs. They accused the company of withholding information about "safety and effectiveness" and "adverse animal drug experiences.”

Nonetheless, the next year the FDA decided to approved ractopamine for use in cattle, too, and later for turkeys as well.

What Should You do if You Don’t Want Drugs and Chemicals in Your Food?

As the U.S. agriculture industry now stands, antibiotics, pesticides, GM ingredients, hormones and countless other drugs are fair game in your food. So if you purchase your food from a typical supermarket, you are taking your chances that your food is teeming with chemicals and drugs -- even those that have been banned in other countries.

So please do your health a favor and support the small family farms in your area. You’ll receive nutritious food from a source that you can trust, and you’ll be supporting the honest work of a real family farm.

It all boils down to this: if you want to optimize your health, you must return to the basics of healthy food choices. Put your focus on WHOLE foods -- foods that have not been processed or altered from their original state -- food that has been grown or raised as nature intended, without the use of chemical additives, drugs, hormones, pesticides and fertilizers.

It’s as simple as that!

It is not nearly as daunting a task as it may seem to find a local farmer that can supply your family with healthy, humanely raised animal products and produce. At LocalHarvest.org, for instance, you can enter your zip code and find farmers' markets, family farms, and other sources of sustainably grown food in your area, all with the click of a button.

Once you make the switch from supermarket to local farmer, the choice will seem natural, and you can have peace of mind that the food you’re feeding your family is safe.

What you should know about taking supplements

By Dr. Bruno Contro
Family Care Chiropractic

I recently received a very interesting article from Dr. Howard Loomis. Dr. Loomis is considered today the father of enzyme nutrition. He developed a system of examinations that allows the Health Care Provider to zone in exactly on the patient's nutritional deficiency, allowing the Doctor to supplement the patient’s diet with crucial food enzymes that are absent or taken out of our food in order to increase its shelf life. In other words one of the most essential elements of the foods we eat, the part that helps our body digest, is missing.

He goes on to explain how most Health Care Practitioners aren’t doing or aren’t even aware of the 3 most important factors of an exam when choosing the appropriate vitamin or supplement for the patient. So next time your doctor, nutritionist, dietician or any other health care provider suggests you take a supplement, make sure they are checking for:

• Number One:

The state of your extracellular fluid (fluid that surrounds the cells in your body). It is essential that the health care provider studies, examines, and determines if you are too acid or too alkaline. This is the single most important issue to consider, because it will determine how the supplement will affect your body. Sadly most Doctors don't do this.

• Number Two:

Find out WHY you are deficient in that specific vitamin or ingredient in the supplement in the first place. Many of us have this mentality that the reason a person might be deficient in a specific vitamin like E, C, K, B, etc… is because that person isn’t getting enough of that vitamin through their diet. Dr. Loomis explains how this is seldom the problem. So if the deficiency is not necessarily the lack of that specific vitamin in the diet, what is the problem? Simple, the body is under stress and there is an inability to digest and properly absorb that nutrient. He says that this is almost always the problem.

• Number Three:

Is the supplement being used with a treatment plan to change the diet, improve digestion and waste removal? Most Health Care Professionals will not even think about this, about bringing the body back and/or maintaining its state of homeostasis. Normal body function is often overlooked and so is the search for what is causing the deficiency in the first place.

Society is entering an era of wellness; I like to think of it as The Wellness Revolution.People are more aware and educated about their lifestyle choices. Studies are available to just about anyone who wants the information. There is a gym, a health food store, and vitamin store in just about every corner advertising that “your health is your true wealth”, you know what…….. they are right.

Unfortunately, we are still under the SICK CARE model of health care, where preventative care is considered to be a biannual or a yearly check up. News flash, that’s called early detection not PREVENTATIVE CARE.

In order to change the health problems we face today, we must change our way of life. Start with a proper WELL BALANCED nutritional plan. Diets do not work, you may lose the weight while you are on it but studies say that 85% of people gain the weight back when they come off the diet within one or two years. Follow up with a good EXERCISE ROUTINE with a healthy amount and combination of cardio and resistive training, a POSITIVE MENTAL ATTITUDE and enough REST/SLEEP. Last but not least we have to be 100% sure that our nervous system is working at its optimal level, and the reason for that is because your nervous system is the master system of your body and it controls and coordinates the functions of all the other body systems.
Stay active, stay healthy, and live a wellness lifestyle.

Always in Health,
Dr. Bruno Contro, DC

Chiropractic Adjustments Help Dysmenorrhea (Menstrual Pain) In Case Series

Provided by Dr. Scharnweber

In the March 2008, issue of the the scientific periodical, the Journal of Manipulative and Physiological Therapeutics (JMPT), is a case series documenting specific chiropractic techniques helping women suffering from monthly menstrual pains. This study looked at the effect of specific chiropractic adjustments on women who suffered with monthly menstrual pains from dysmenorrhea.

The study was conducted on 13 women with an average age of 26 years, with the youngest being 20 and the oldest 45. The women included in this study all reported that they had symptoms of primary dysmenorrhea during all of their menstrual cycles during the previous year. All of the women suffered from low back pain, lower abdominal pain, and general abdominal pain each menstrual cycle.

The time period of the study covered 2 menstrual cycles for the women so the effects of care could be looked at for two consecutive cycles. Prior to care, all women were asked to rate their pains so that a baseline could be established. All subjects were asked to initially rate their pain from 0 to 10 with zero being no pain and ten being the "worst pain you could possibly imagine".

The results of this study showed a considerable improvement for most all of the subjects in each of their two subsequent cycles after chiropractic adjustments. The results for the women showed that their lower abdominal pain decreased from an average rating of 8.3 before care, down to a rating of 5.0 and 3.6 for the subsequent two cycles. Likewise, their general abdominal pain decreased from an average of 7.0 before care to 3.2 and 2.1, and their lower back pain decreased from an average of 6.0 down to 3.2 and 2.7 for subsequent cycles. In addition to the primary symptoms, the women in the study also noted improvements in secondary symptoms which included headaches, fatigue, diarrhea and constipation.

The researchers concluded that menstrual pain associated with primary dysmenorrhea may be alleviated with the specific chiropractic care rendered in this study.

Memory Loss Can Be Reversed - Just Do THIS

Posted by Dr. Mercola

Moderate physical activity performed in midlife or later appears to be associated with a reduced risk of mild cognitive impairment -- and a six-month high-intensity aerobic exercise program can improve cognitive function in individuals who already have the condition.

Each year, 10 percent to 15 percent of individuals with mild cognitive impairment will develop dementia, as compared with 1 percent to 2 percent of the general population.

Physical exercise may protect against mild cognitive impairment by means of the production of nerve-protecting compounds, greater blood flow to the brain, improved development and survival of neurons and the decreased risk of heart and blood vessel diseases.

Sources:

Eurekalert January 11, 2010

Archives of Neurology January 2010;67(1):71-9

Archives of Neurology January 2010;67(1):80-6

Dr. Mercola's Comments:

There is an old proverb that says:

“Those who do not find time for exercise will have to find time for illness.”

It is my strong belief that it is virtually impossible to achieve optimal health without some type of regular exercise program..

As you age, there is the potential for your brain function to steadily decline, leaving you confused and unable to care for yourself. However, your lifestyle, and specifically your dedication to regular exercise, can do wonders to keep your brain in top form, even later in life.

Impressive Brain Benefits from Exercise

In the latest pair of studies to document the positive effects that physical exercise has on brain function, it was found that performing moderate exercise, such as aerobics, yoga and strength training during midlife lead to a 39 percent decreased risk of developing mild cognitive impairment.

Moderate exercise late in life was associated with a 32 percent lower risk.

The second study even found that high-intensity aerobic exercise for six months was enough to improve brain function in those already suffering from mild cognitive impairment -- without the extra cost and dangerous side effects that occur when drugs are used instead. The authors stated:

"Six months of a behavioral intervention involving regular intervals of increased heart rate was sufficient to improve cognitive performance for an at-risk group without the cost and adverse effects associated with most pharmaceutical therapies."

These are impressive results, considering that mild cognitive impairment affects about 20 percent of people over 70, according to the American College of Physicians. This condition often causes memory problems and blips in language, reasoning, judgment, and even reading and writing.

Mild cognitive impairment is often described as a transitory phase between normal brain function and more serious problems like dementia and Alzheimer’s disease. While 1 percent to 2 percent of people develop dementia, this rate rises to 10-15 percent among those with mild cognitive impairment.

So the more you can do to keep your brain functioning at its peak, and avoid any type of cognitive impairment whatsoever, the better off you will be.

How Does Exercise Protect Your Brain?

Exercise encourages your brain to work at optimum capacity by causing your nerve cells to multiply, strengthening their interconnections and protecting them from damage.

Lab tests on animals have shown that during exercise, their nerve cells release proteins known as neurotrophic factors.

One in particular, called brain-derived neurotrophic factor or BDNF, triggers numerous other chemicals that promote neural health. Further, exercise provides protective effects to your brain through:

The production of nerve-protecting compounds

Greater blood flow to your brain

Improved development and survival of neurons

Decreased risk of heart and blood vessel diseases

A regular exercise program can also slow the development of Alzheimer's disease by altering the way damaging proteins reside in your brain. In animal studies, significantly fewer damaging plaques and fewer bits of beta-amyloid peptides, associated with Alzheimer's, were found in mice that exercised.

Four Principles of Exercise

Your body is an efficient machine, and if you do the same type of exercise day after day, you’ll become quite good at it. However, when exercise becomes easy to complete, it’s a sign you need to work a little harder and give your body a new challenge.

So when you’re planning your exercise routine, make sure it incorporates the following types of exercise:

Aerobic:Jogging, using an elliptical machine, and walking fast are all examples of aerobic exercise. As you get your heart pumping, the amount of oxygen in your blood improves, and endorphins, which act as natural painkillers, increase. Meanwhile, aerobic exercise activates your immune system, helps your heart pump blood more efficiently, and increases your stamina over time.

Interval (Anaerobic) Training: Research is showing that the BEST way to condition your heart and burn fat is NOT to jog or walk steadily for an hour. Instead, it’s to alternate short bursts of high-intensity exercise with gentle recovery periods. That is one of the primary reasons I am so fond of the exercises my personal trainer has been showing me.

This type of exercise, known as interval training or burst type training, can dramatically improve your cardiovascular fitness and fat-burning capabilities.
Another major benefit of this approach is that it radically decreases the amount of time you spend exercising, while giving you even more benefits. For example, intermittent sprinting produces high levels of chemical compounds called catecholamines, which allow more fat to be burned from under your skin within the exercising muscles. The resulting increase in fat oxidation increases weight loss. So, short bursts of activity done at a very high intensity can help you reach your optimal weight and level of fitness, in a shorter amount of time.

Strength Training: Rounding out your exercise program with a 1-set strength training routine will ensure that you're really optimizing the possible health benefits of a regular exercise program.
You need enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild.

Core Exercises: Your body has 29 core muscles located mostly in your back, abdomen and pelvis. This group of muscles provides the foundation for movement throughout your entire body, and strengthening them can help protect and support your back, make your spine and body less prone to injury and help you gain greater balance and stability.
Exercise programs like pilates and yoga are great for strengthening your core muscles, as are specific exercises you can learn from a personal trainer.

You might be aware that I have recently become interested in Ayurvedic medicine, and yoga is an important element of that. In March I visited the Miraval Health Resort in Tucson and had a great introduction to yoga and am now committed to applying that as a regular discipline in my life and will start seeking yoga instruction very soon.

Read More

Winter Workouts Can Boost Your Mood

Winter can put a chill on even the most enthusiastic exercise plans. But sticking to your exercise program throughout the cold months is beneficial for multiple reasons, experts say. Not only can physical activity lift your spirits during days of limited sunlight, it can help make sure you're in good shape when the weather gets warmer.

To exercise safely in more challenging conditions, you may need to make some adjustments to your routine. When exercising outdoors, it's important to dress properly.

Wear layers that you can peel off as necessary. Ideally, the layer closest to your skin should be made of a breathable wicking material and not sweat-absorbing cotton. Then add a layer of fleece or cotton for warmth and, finally, a windbreaker or waterproof outer layer.

Make sure you've adequately insulated your extremities. Your face, fingers and toes are most likely to get frostbitten. Pain or tingling in your ears, fingers or toes is a sign that it's time to come in from the cold. And don't forget a hat -- substantial body heat is lost through your head.

Sources:

USA Today December 29, 2009

Dr Mercola's Comments:

As we enter the coldest, bleakest months of winter and the promise of spring seems far off, I strongly encourage you, if you haven’t already, to create a workout plan to keep your body and mood in good shape as you look forward to warmer weather.

It’s easy to forego exercise during the colder months, especially if you live where winters are harsh and there’s frequently snow and ice on the ground.

Maybe you put on a few pounds over the holidays and now you just want to hang out at home in your sweats and hibernate until spring.

My recommendation? Resist the urge. Keep moving!

Winter Weather Can Be Disastrous to Your Health

The colder months can take a toll on both your physical and mental well-being.

It’s estimated that at least a quarter of a million Americans suffer from the winter blues. The condition is especially prevalent in areas of the country where the colder months bring days or weeks on end of dark, cloudy skies and freezing temperatures.

A case of the winter blues, not to be confused with the more serious condition known as SAD (seasonal affective disorder), can include some or all of the following symptoms:

Boredom, restlessness

Lethargy, feelings of fatigue

Irritability and a feeling of being cooped up or “stir crazy”

Trouble concentrating

Sweet cravings, overeating

Loss of interest in sex

The colder months and lack of sunshine can also seriously deplete or even wipe out your vitamin D stores.

Vitamin D deficiency can cause or exacerbate a wide range of serious diseases including common cancers, autoimmune disorders, infectious diseases and cardiovascular problems.

How to Stay Sharp and Fit When It’s Freezing Outside

In a word, exercise.

Regular workouts during the winter months will boost your mood naturally and chase away the blahs or even more serious feelings of depression.

Exercise has been found to work better than antidepressants to treat symptoms of depression. Just getting outside for a walk or to the gym for a 30 minute workout can dramatically improve your mood, both short and longer term.

A personalized exercise plan will help keep you on track and motivated. And imagine how happy you’ll be when spring arrives and you’ve stayed in great shape through the winter months.

If you enjoy winter sports like downhill or cross-country skiing or ice skating, which are great for your body and get you outdoors, by all means take advantage of the colder weather to engage in those activities.

If winter sports aren’t your thing, on sunny days get out for a brisk walk so you can benefit from both the movement and the sunshine. Breathe in the fresh, crisp air and enjoy the warmth of the sun on your skin.

On cold, cloudy days, you can exercise indoors. Join a gym or make use of that health club membership you already have.

Another alternative for indoor workouts is to purchase exercise equipment for your home. In order to get a well-rounded workout, I recommend either a treadmill or elliptical machine and a weight set.

It’s very important to choose exercises you enjoy and then alternate among them to ward off boredom. Indoors during the winter months, your choices might include:

Playing racquetball

Joining an aerobics class

Jogging on an indoor track

Doing Pilates or yoga

Weight training

Dancing

Kickboxing

Regular Workouts Improve More Than Your Mood

Exercise helps boost your immune system, which means fewer colds and flu during the winter months.

Exercise has been shown to decrease your risk of diseases as wide ranging as Alzheimer’s, diabetes, and cancer. In addition, there is evidence regular workouts can cause healthy structural changes in your heart.

Exercise is also a great way to relieve tension and manage the dangerous physical symptoms of stress. When you exercise, endorphins are released in your brain. Endorphins are all natural tranquilizers and mood elevators which create feelings of relaxation and renewal.

Winter and Vitamin D

As I mentioned earlier in this article, a lack of sunshine during winter months can wreak havoc on your vitamin D levels. Massive amounts of research are now proving what can happen to your health and longevity when you are vitamin D deficient.

The beneficial effects of vitamin D are truly astounding. That’s why it’s absolutely crucial to optimize the levels of vitamin D in your body year round in order to support your long-term health.

If you are new to my newsletter or want to learn more about vitamin D and what it means to your health, visit my Vitamin D Resource Page. Here you’ll find a wealth of breaking news on the latest vitamin D studies and the best way to test and optimize your own vitamin D levels.

I can’t stress enough, especially during these dark, cold days of winter, how vitally important it is for you to keep on top of your vitamin D intake.

Make Exercise Your Drug of Choice

The benefits of working out are enormous, and evidence continues to mount that exercise is a powerful natural drug in the treatment of depression.

Like any drug, though, exercise needs to be prescribed very carefully.

The fact is most Americans have a serious exercise deficiency And workouts can’t be “banked.” In other words, the exercise you do in warmer months won’t help you stay optimally healthy if you spend your winter sitting around the house.

If you don’t regularly exercise, just getting going is key. It’s fine to start small, say with a short daily walk. Build from there by developing your own comprehensive exercise strategy using the free tools available on this site.

If you’re really out of shape or have specific health concerns to address through exercise, think ahead and create a mental picture of yourself working up to a goal of 90 minutes a day of cardiovascular activity.

If you’re suffering the winter blahs, blues or feelings of depression, the prospect of an intense 90 minute workout may seem overwhelming. That’s why it’s important to start small. Move forward gradually and only as fast as your body will allow you to progress.

Remember, warmer weather is just around the corner. Do your mind and body a favor by getting active now, in the dead of winter, so you can take full advantage of the longer, sunny days of spring when they arrive.

Related Links:

The Ultimate Drug for Treating Depression

Muscle is Hard to Build and Easy to Lose

Important New Vitamin D Research Papers Read More

Lifestyle Changes That Will Keep You Alive

healthy lifestyle, exercise

Americans spend billions every year on a dizzying array of health schemes. But some of the best approaches to health care are cheap and within your grasp, if only you can find the will to make some lifestyle changes.

1. Experience the benefits of sex

Sex has many apparent health benefits. Studies suggest sex can boost your immune system and reduce stress.

2. Keep your teeth clean

Diabetes, low birth weight babies and heart disease have all been linked to gum and bone disease in your mouth. Even heart attacks have been linked to bad dental hygiene.

3. Use the sun

A little sunshine is good for your mood and allows your body to produce necessary vitamin D, which is lacking in some 70 percent of American kids these days.

4. Drink less

After years of hearing that moderate drinking is good for your health, a study in November, 2009 found that having a drink or two each day might be something that healthy people do, rather than the drinks being the cause of their good health. And if you're having more than a couple drinks a day, then you're at higher risk for liver damage and diabetes.

5. Wash your hands

Hand washing remains the best prevention against the flu and many other diseases.

6. Get some rest

Serious lack of sleep -- less than six or seven hours a night -- has been associated with increased risks of high blood pressure, hypertension, obesity, diabetes and cancer. Lack of sleep can also contribute to auto accidents and on-the-job injuries.

7. Stop smoking

About half of all smokers die from smoking, and of these, about half die around age 50 or sooner.

8. Don't stress

Stress kills. It causes deterioration in everything from your gums to yourheart and can make you more susceptible to a range of ills, from colds to cancer.

9. Exercise

Over and over, studies find a host of exercise benefits, not just for your body: It can raise kids' academic performance and stimulate adult brains. Exercise makes bones stronger and alleviates many types of chronic pain. Regular exercise has even been associated with a lower risk of cancer.

10. Eat better

Choose real food instead of sugar laced with traces of real food. Cook at home rather than eating fast food, and use spices, rather than gobs and gobs of oil or sugar, to spice up your meals.

Sources:

Live Science December 30, 2009

This is an excellent, empowering list for the New Year, one you can use to improve your health by leaps and bounds. The reality is that more than any pill or medical “treatment,” your lifestyle is what will determine your level of health now and in the years to come.
It was the ancient Roman poet Martial, wise beyond his time, who first said:

“Life’s not just being alive, but being well.”

This is still true today, many centuries later. Your health is a gift that cannot be bought, and once it’s lost it may be impossible to get back.

So I urge you to do some serious contemplating on what really matters in your life, and then make a commitment to doing all you can to support and nourish your health. Whether you realize it yet or not, you have at your disposal numerous methods to influence your physical and mental well-being, and ultimately take control of your health.

You are Not a Victim to Your Genes

Before I delve into more detail about exactly how you can change your lifestyle for the better, I first want to dispel the myth that you are a captive to your genes.

For some of you reading this, this may be a weight lifted off your shoulders. If your mother suffered from breast cancer, or you have a family history of diabetes or obesity, for instance, it does not mean that you are destined to have that same fate.

As proven through the massive genetic study, the Genome Project, each one of your genes can create up to 30,000 proteins, any and all of which can create a different outcome. So the fact that you may have a genetic “predisposition” for a certain illness does not mean that you are doomed to develop it.

Rather, there is something that either activates or suppresses your genes, and that “something” is usually lifestyle-related. If you are constantly stressed you will likely have a different genetic expression than if you focus your thoughts in a positive direction.

Likewise, if you eat healthy, fresh, whole foods you will have a different genetic expression than if you rely on sugar and fast foods.

Ultimately, this is great news, as it means you can make the choice to help your genes express themselves in a positive, disease-fighting way.

Which Diseases Can Your Lifestyle Help Prevent?

A far more appropriate question would be, “What can’t it?” -- because the choices you make on a daily basis truly influence just about every disease known to man, and probably more than handful of those yet to be discovered!

Here is just a short list of some of the major diseases your decision to eat well, exercise, reduce stress, and so on will help to ward off:

Cancer

Heart disease

Diabetes

Alzheimer’s and Parkinson’s diseases

High blood pressure

Hormonal imbalances

Again, this is by no means an exhaustive list. If you name a disease or illness, there’s a good chance your lifestyle can help prevent it or influence it in a positive way.

My Top Lifestyle Recommendations for a Healthy 2010

The start of a new year is always a good time to evaluate your past mistakes and make a fresh start. So if you haven’t been leading the type of lifestyle you’d like to be, I give you permission to wipe the slate clean right now.

Today is a new day, and today can be the day you start leading a lifestyle of health and wellness. With that in mind, here are my top recommendations to make 2010 your healthiest year yet.

1. Learn How to Effectively Cope With Stress

In my past experience treating patients with serious chronic illnesses, the vast majority have previous emotional stress that contributed to their problem. And for most of the serious illnesses, the trauma stems back to their childhood.

But according to at least one recent study, it doesn’t take serious trauma to cause these changes. Even normal “everyday” emotional experiences can have a detrimental impact on your future health.

Meditation, prayer, physical activity and exercise are all viable options that can help you maintain emotional and mental equilibrium. I also strongly believe in using tools such as the Meridian Tapping Technique (MTT) to address deeper, oftentimes hidden emotional problems.

2. Get Optimal Exposure to Sunlight

Vitamin D, often referred to as “the sunshine vitamin,” is different from other vitamins in that it influences your entire body. Vitamin D receptors have been found in almost every type of human cell, from your brain to your bones, so its power to optimize your health is truly great.

Please remember that vitamin D will optimize over 2,000-3,000 genes in your body or 10 percent of your total genes!

Studies have shown you can decrease your risk of cancer by MORE THAN HALF and lower your risk of many other common diseases simply by optimizing your vitamin D levels with sun exposure.

3. Eat a Healthy Diet That’s Right for Your Nutritional Type

My nutrition plan, based on natural whole foods, is your first step toward increasing your chances of living a longer, healthier life. The heart of my program is the elimination, or at the very least, drastic reduction of grains and sugar in your diet, while focusing on the foods that are right for your unique biochemistry.

4. Eat Plenty of Raw Food

One of the most important aspects of a healthy diet that is most frequently overlooked is the issue of eating your food uncooked, in its natural raw state.

Unfortunately, as you may be aware, over 90 percent of the food purchased by Americans is processed. And when you’re consuming these kinds of denatured and chemically altered foods, it’s no surprise we have an epidemic of chronic and degenerative diseases.

Ideally you’ll want to eat as many foods as possible in their unprocessed state; typically organic, biodynamic foods that have been grown locally, and are therefore in season.

But even when you choose the best foods available you can destroy most of the nutrition if you cook them. I believe it’s really wise to strive to get as much raw food in your diet as possible. I personally try to eat about 80 percent of my food raw, including raw eggs and meats.

5. Optimize Your Insulin and Leptin Levels

Eating sugar and grains will increase your insulin level, which is one of the fastest ways to premature aging. Leptin is another heavyweight hormone associated with the aging process.

Like your insulin levels, if your leptin levels become elevated, your body systems will develop a resistance to this hormone, which will wreak havoc in your body.

Ron Rosedale, MD, who is one of the leading experts on leptin, does an excellent job of explaining the links between insulin, leptin, your weight and your overall health, and has done so in numerous articles posted on my site.

Your diet, as discussed in steps three and four above, is the key to maintaining the balance of these two hormones.

6. Exercise

The benefits of exercise are staggering, and if you think you can achieve or maintain optimal health without it, you’re deceiving yourself. For example, it helps you to:

Sleep better

Lose weight, gain weight or maintain weight, depending on your needs

Improve your resistance to fight infections

Lower your risk of cancer, heart disease and diabetes

Help your brain work better, making you smarter

If you’ve fallen off the exercise wagon, watch my Primary Principles of Exercise video to get back on track.

7. Consume Healthy Fat

The science is loud and clear on this point: omega-3 fats are essential for optimal health.

The omega-3 found naturally in fish and seafood is high in two fatty acids crucial to human health, DHA and EPA. These two fatty acids are pivotal in preventing heart disease, cancer, and many other diseases. Your brain is also highly dependent on DHA -- low DHA levels have been linked to depression, schizophrenia, memory loss, and a higher risk of developing Alzheimer's.

Unfortunately most fish commercially available today (even wild-caught varieties) are polluted with mercury, PCBs and other toxic substances, which is why I recommend you take a supplement like krill oil instead of getting it from your food.

8. Limit Your Exposure to Toxins

The number of toxic chemicals and their sources is so large, addressing them all could easily require an entire library, but I believe you can help you keep your toxic load as low as possible by becoming an informed and vigilant consumer.

This includes tossing out your toxic household cleaners, soaps, personal hygiene products, air fresheners, bug sprays, lawn pesticides, and insecticides, just to name a few, and replacing them with non-toxic alternatives.

For a review of some of the most common sources of household dangers, I suggest you review this previous article, or search my site for any number of different toxins by name.

9. Make Pure Water Your Primary Beverage

Every day your body loses water through urine and sweat, and needs to be replenished. You can actually survive without food for months, but without water you’d die after a few days, so needless to say, water is absolutely essential to life.

You can easily tell what your water requirement is by using your thirst and the color of your urine as guides. Your urine should be a very light-colored yellow. If it is a deep, dark yellow then you are likely not drinking enough water.

Further, if you are healthy, then drinking whenever you feel thirsty should be an adequate guide of how much water you need. You can confirm that you are drinking enough water by looking at the color of your urine, as mentioned above.

As for obtaining clean, pure water, installing a water filter in your home is your best bet. For the latest recommendations on the methods that work best to remove impurities and toxic byproducts caused by water chlorination from your tap water, please review this previous article, Tap Water Toxins—Discover Your Three Best Solutions, Straight From the Experts.

10. Get Plenty of Quality Sleep

Scientists have discovered that your circadian rhythms regulate the energy levels in your cells. In addition, the proteins involved with your circadian rhythm and metabolism are intrinsically linked and dependent upon each other.

Therefore, when your circadian rhythm is disrupted, it can have a profound influence on your physical health. For example, research has also linked disrupted sleep cycles to serious health problems like depression, coronary heart diseases, and even cancer.

If you have any kind of sleep problem, whether you’re having trouble falling asleep or staying asleep, my article 33 Secrets to a Good Night's Sleep is packed with great tips to help you finally get some good rest.

Find New Outdoor Activities

If you are one of those people who don’t like to exercise inside or stay cooped up in a gym with other people, take it to the great outdoors. There is something majestic about exercising in the middle of the winter. While staying in shape, it's a great way to appreciate the sights and sounds of it. From snowball fights and sledding to snowshoeing and cross-country skiing, a host of outdoor activities await you. Of course, if you have any medical conditions or concerns about outdoor exercise, check with your doctor first.

Here are a few tips to help make the most of your time outdoors:

• Dress for the Cold. Layered clothing is essential when exercising in cold weather. The base layer should be a thin layer of synthetic material like polypropylene (such as Gore-Tex), which lets sweat evaporate away from your body. Next, wear a layer of fleece or similar material for insulation. The outer layer should be made of waterproof, wind-repellent, breathable fabric to let the heat out and keep the cold air from coming in. Since as much as 50 percent of heat loss comes from the head and neck, a hat and gloves are necessities. To warm the air before you breathe it, use a scarf or mask.

• Protect Your Skin. Winter weather brings cold, wind and humidity – all of which wreak havoc on your skin. The snow reflects the sun’s rays, making sunburn possible even in the winter months. A basic regimen of sunscreen and moisturizer can protect your skin from harsh conditions.

• Drink Fluids. When the air feels colder, you are less likely to realize you’re thirsty. The drying effect of cold air actually increases the risk of dehydration, which in turn increases the risk of frostbite. So drink water before and after your workout, even if you don’t feel thirsty.

• Beware of Wind Chill. The wind chill factor can be a serious problem for outdoor-fitness buffs. Start your workout into the wind and finish with it behind you (when you’re sweaty) to avoid getting chilled. Fast motion such as skiing, running, cycling or skating can create wind chill because it increases the movement of air past your body. For example, if the temperature is 10 F and the air is calm, skiing at 20 miles per hour creates a wind chill of minus 9 F. If the temperature outside is well below zero or the wind chill is below minus 20, experts advise choosing an indoor activity instead.

• Don’t Push Your Luck. Sometimes you need to know when to get out of the cold. Exercising in the snow can be invigorating, but ice is treacherous and almost impossible to see, especially when it’s on pavement. In icy conditions, move your favorite activities indoors. If you’re out in severe conditions and notice you have a patch of hard, pale, cold skin, you may have frostbite. Slowly warm the affected area and seek emergency care if numbness continues. If you experience intense shivering, slurred speech, loss of coordination and fatigue, you may have hypothermia and should immediately seek emergency care.

How About Staying In?

Sometimes despite of all odds and the elements you might be willing to face outside, it might be a good idea to keep the exercising within four walls. If you are not a big fan of exercising outdoors, staying in has its benefits as well, try one of these indoor workout options:

• Walk the Mall. Although it takes some time getting to and from your local mall or shopping center, a few laps will get you moving while distracting you with shops and people-watching opportunities. Some malls even open their doors before operating hours solely for fitness walkers.

• Hit the Gym. Most health centers have dozens of weight machines, cardio equipment and fitness classes available to keep you motivated and energized to exercise throughout the winter. Choose a gym that is conveniently located and geared toward your fitness level. Most gyms provide a free initial consultation and session with a personal trainer to get you started, and some even offer special winter rates.

• Take a Dip. Gyms and local community centers often have pools available to the public. Water workouts are easy on the bones, joints and connective tissues, have a low risk of injury and offer excellent full-body benefits.

• No Need to Leave Home. If the weather makes it virtually impossible to get outside on a regular basis, create your own home gym to stay active. Buying used equipment or only the basics, like an exercise ball, dumbbells and resistance bands or a jump rope, can make this option affordable.

Winter can be one of the most exhilarating times of the year. With the sun and snow and a variety of winter sports to choose from, there’s no reason to hibernate indoors. It may be chilly and downright freezing at times, but your body still craves at least 30 minutes of exercise each day. Stay indoors if you have to, but if the conditions are decent and you dress appropriately, you still can walk, run, hike and play sports outside. Once you get going, you won’t even notice the cold.

Winter Running Tips

Revise Your Schedule
Only run half of your planned runs during bad winter weather. The other half of your time can be spent cross-training with indoor biking, weights or exercise videos until the weather lets up.

Bring a Friend
Gather a group of friends to make your winter training more social. They’ll not only motivate you to keep running in the winter cold, but you’ll also have someone around to help if something goes wrong.

Know How to Dress
Your choice of clothing color can make a big difference in how well others can see you. Wear light colors and reflective gear when it’s dark outside, and bright colors when it’s snowy. In general, runners should dress for weather that’s 20 degrees warmer than it feels outside to prevent overheating after your body warms up. Sunglasses with polarized lenses are a must in the winter to block the glare from the snow, which can lead to snow blindness.

Dry Off Quickly
If your jog ends at home, change into dry clothes as soon as you finish. If your jog ends elsewhere, be sure to bring a couple pairs of dry socks (at the least) to change into until you can get back home.

Let Others Know Where You Are
Winter weather can be treacherous. Always let someone know where you will be and for how long. It is not a bad idea to take identification and a cell phone along, especially if you will be far away from home.

Remember, stay active, stay fit and most important have fun.

Excercises that Can Reduce Neck and Sholder Pain

Posted by: Dr. Mercola January 14 2010

neck pain
Strength training exercises using dumbbells can reduce pain and improve function in your trapezius muscle, the large muscle which extends from the back of the head down the neck and into the upper back.

Repetitive strain injury has become increasingly common. Many office workers report frequent neck pain.

Researchers found that five strength exercises -- the one-arm row, shoulder abduction, shoulder elevation, reverse fly and upright row -- can substantially reduce perceived pain.

Dr. Mercola's Comments:

Not surprisingly, repetitive strain injuries have become increasingly common as so many people spend most of their work days in front of computers. According to a recent Danish survey cited in the study above, more than 50 percent of female office workers experience frequent neck pain.

Computer work is associated with neck pain specifically originating from the trapezius muscle, also referred to as trapezius myalgia.

But, there’s help, and it doesn’t involve expensive surgical procedures and pain medications.

This latest study found that repetitive strain injury caused by office work can be reduced using certain strength training exercises, which is great news if you’re already exercising, and a great motivator to start if you’re not.

Another study published in the journal Arthritis & Rheumatism in 2008, also discovered that strength training targeting the neck and shoulder muscles is the most beneficial treatment for women with chronic neck muscle pain, as opposed to a general fitness routine.

That study concluded: “supervised high-intensity, dynamic strength training of the painful muscle 3 times a week for 20 minutes should be recommended in the treatment of trapezius myalgia.”

Five Exercises Targeting Chronic Neck Pain

Five specific strength exercises target the neck and shoulder muscles involved in causing chronic neck pain. Both studies mentioned above involved the same five exercises, using hand weights:

Dumbbell shrug

One-arm row

Upright row

Reverse fly

Lateral raise / shoulder abduction

The researchers recommend performing the exercises 3 times per week (Mondays, Wednesdays, and Fridays), alternating between exercises 1, 2, and 5 on one day, and exercises 1, 3, and 4 the next.

When starting out, perform 2 sets of each exercise with 8-12 repetitions for each set. Increase at your own pace to 3 sets for each.

Depending on the exercise and your current muscle strength, the recommended beginner’s weight is between 6-12 lbs.

As a general rule of thumb, increase the weight as soon as you can comfortably execute all 3 sets. As a guideline, the participants in the study roughly doubled the weight used in 10 weeks.

After about four weeks, you can reduce the number of repetitions of the last sets in order to increase the weight.

For photos and more in-depth instructions for how to properly perform each of the exercises, please see this link.

The Importance of Weight Training for Optimal Health

Many people make the mistake of thinking that strength training is for “bulking up” only. This is a mistake.

Gaining muscle strength through resistance exercises is an integral part of any well rounded fitness program (including regimens directed toward weight loss!)

The intensity of your resistance training can achieve a number of beneficial changes on the molecular, enzymatic, hormonal, and chemical level in your body, which will help slow down (and many cases stop) many of the pains and other health problems caused by a sedentary lifestyle.

Therefore it’s also an essential element if you want to prevent common diseases such as diabetes and heart disease, or weakening of your bones (osteoporosis), limited range of motion, and chronic aches and pains of all kinds. It’s even been found to be beneficial for those suffering with fibromyalgia.

Get Moving!

Optimal health is entirely dependent on an active lifestyle, which includes three major tenets:

Exercise

Eating fresh, unprocessed whole foods,

Addressing the stress in your life

Ignoring any of these basic tenets of health will eventually lead to a decline in health, chronic pains, and any number of diseases.

If you’re one of the millions of people suffering from chronic neck and shoulder pain due to the nature of your work, either incorporate the exercises discussed above into your current exercise regimen, or start with just those exercises and use them as a starting point to work your way into a more complete exercise program as you go along.

You won’t regret it!

Sources:

Science Daily December 28, 2009

Journal of Applied Physiology November 2009; 107(5):1413-9

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by Dr. Mercola

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Find New Outdoor Activities

Here are a few tips to help make the most of your time outdoors:

How About Staying In?

Winter Running Tips