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News Flash! The HFCS Monopoly is Finally Cracking…

Sat, 17 Apr 2010 10:10:54 -0500

"The back-to-back, double whammy announcements that PepsiCo is ditching high fructose corn syrup in Gatorade along with the results of a scathing new study from researchers at Princeton make it official -- allies of the controversial sweetener have lost the war," BNET writes.

For years, the Corn Refiners Association has been arguing that HFCS is a perfectly natural product that is equal to other forms of sugar.

Of course, the Corn Refiners Association is not going to go down easily. Currently, they appear to be pretending the problem simply doesn’t exist.

On their Web site, “SweetSurprise.com”, they are still trumpeting an episode of the CBS Evening News with Katie Couric that ran a report basically parroting the industry line -- “high fructose corn syrup is just sugar with an image problem.”

However, a Princeton research team has again demonstrated that all sweeteners are NOT equal when it comes to weight gain -- rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same.

In addition to causing significant weight gain in lab animals, long-term consumption of high-fructose corn syrup also led to abnormal increases in body fat, especially in the abdomen, and a rise in circulating blood fats called triglycerides.

Making matters even worse, two other recent studies have also linked HFCS to liver disease. (A third found no connection.)

Intakes of sugar-sweetened beverages may increase levels of uric acid, a compound linked to decreased kidney function, and a cross-sectional analysis of data from almost 16,000 people found that the risk of chronic kidney disease increased by over 150 percent in those who more than one soda per day and had high levels of uric acid.

Researchers at the Duke University Medical Center stated: "We found that increased consumption of high fructose corn syrup was associated with scarring in the liver, or fibrosis, among patients with non-alcoholic fatty liver disease (NAFLD)."

The researchers found only 19 percent of adults with NAFLD reported no intake of fructose-containing beverages, while 52 percent consumed between one and six servings a week and 29 percent consumed fructose-containing beverages on a daily basis.

An increase in consumption of fructose appeared to be correlated to increased liver fibrosis in patients with NAFLD. The researchers stated:

"We have identified an environmental risk factor that may contribute to the metabolic syndrome of insulin resistance and the complications of the metabolic syndrome, including liver injury."

Sources:

BNET March 25, 2010

Science Daily March 22, 2010

News at Princeton March 22, 2010

SweetSurprise.com March 11, 2010

Food Navigator March 16, 2010

Science Daily March 23, 2010

Pharmacology, Biochemistry, and Behavior February 26, 2010 [Epub ahead of print]

Kidney International April 2010; 77(7):609-16

Hepatology January 28, 2010; [Epub ahead of print]

Journal of Hepatology June 2008; 48(6):993-9

Dr. Mercola's Comments:

THIS is the kind of mainstream news I’ve been hoping for!

And YOU are a contributor to this success. Turning the tide on the commercial use of high fructose corn syrup (HFCS) definitely required more than a few studies to prove its dangers. It also required continuous pressure from consumers like you.

Now, finally, PepsiCo has realized the way to keep its market share is to yield to consumer demand and honor people’s health by removing high fructose corn syrup – an ingredient that is in large part responsible for the out-of-control obesity epidemic in the US, and across the world.

According to BNET, Con Agra is also removing HFCS from Hunt’s ketchup, and Kraft is taking it out of its Wheat Thins. Snapple drinks will also become HFCS-free.

I hope, and sincerely believe, that this is just the beginning.

There’s still a long way to go to make a real dent in this problem, considering the fact that HFCS is used in literally thousands of food products, including items you’d never suspect to be loaded with added sugars.

Getting HFCS out of all infant formulas and baby foods should be a no-brainer, for example.

Same Amount of Calories IN, Different Amount of Weight Put ON…

The primary scientific argument that HFCS defenders have is fatally flawed. While HFCS has about the same amount of fructose as cane sugar, what they fail to mention is that the fructose in HFCS is in its “free” form and not attached to any other carbs.

The fructose in fruits and in cane sugar is bonded to other sugars which results in a decrease in its metabolic toxicity.

Additionally, Science Daily quotes Professor Hoebel, a specialist in the neuroscience of appetite, weight and sugar addiction, as saying:

"Some people have claimed that high-fructose corn syrup is no different than other sweeteners when it comes to weight gain and obesity, but our results make it clear that this just isn't true, at least under the conditions of our tests.

When rats are drinking high-fructose corn syrup at levels well below those in soda pop, they're becoming obese -- every single one, across the board.

Even when rats are fed a high-fat diet, you don't see this; they don't all gain extra weight."

People who have struggled with their weight for years; examining their diets, avoiding fat and counting calories, yet not getting anywhere and wondering what they’re doing wrong, you need to pay very close attention to this issue.

In many cases the primary culprit may be the excessive intake of hidden sugar in the form of corn syrup, or high fructose corn syrup, which is a main ingredient in countless processed and pre-packaged foods.

It’s extremely easy to consume high amounts of HFCS on a daily basis, especially if most of your foods are processed in any way, or if you drink sodas or any other sweetened beverages such as ice-teas and fruit juices.

As discussed earlier this week, even seemingly “health-conscious” beverages like Vitamin Water, Jamba Juice and Odwalla SuperFood contain far more added sugar and/or fructose than many desserts!

It’s time to realize that dietary fat does not make you fat. Fructose does.

In fact, HFCS will not only pack on extra pounds faster than other ingredients, including other sugars, it promotes a particularly dangerous kind of body fat, namely adipose fat.

This is the fat type of fat that collects in your abdominal region and is associated with a greater risk of heart disease.

For an in-depth review of just how different fructose and HFCS really is from regular sugar, please read through this recent article and watch the lecture given by Dr. Robert Lustig.

If you have not yet taken the time to see it, you owe it to yourself to do so. It’s a real eye-opener!

HFCS Implicated in Liver Damage

I’ve written extensively about the numerous dangers of HFCS on many occasions through the years, so for more information, all you need to do is enter the search terms “fructose” or “high fructose corn syrup” in the search engine at the top of this page.

However, one of the latest health problems that have been linked to HFCS consumption is liver damage. Above you’ll find links to four studies related to HFCS and liver disease – three of them confirming a link, and a fourth that did not.

Science Daily writes:

"We found that increased consumption of high fructose corn syrup was associated with scarring in the liver, or fibrosis, among patients with non-alcoholic fatty liver disease (NAFLD)," said Manal Abdelmalek, MD, MPH, associate professor of medicine in the Division of Gastroenterology/Hepatology at Duke University Medical Center.

The researchers found only 19 percent of adults with NAFLD reported no intake of fructose-containing beverages, while 52 percent consumed between one and six servings a week and 29 percent consumed fructose-containing beverages on a daily basis.

An increase in consumption of fructose appeared to be correlated to increased liver fibrosis in patients with NAFLD.

"We have identified an environmental risk factor that may contribute to the metabolic syndrome of insulin resistance and the complications of the metabolic syndrome, including liver injury," Abdelmalek said.” [Emphasis mine.]

These findings confirm those from a previous study published in 2008 in the Journal of Hepatology, which concluded that “the pathogenic mechanism underlying the development of NAFLD may be associated with excessive dietary fructose consumption.”

The findings of a third study, published in this month’s issue of Kidney International, also support this hypothesis.

After following up on nearly 16, 000 people over the course of three to nine years, the risk of chronic kidney disease increased by over 150 percent in those who consumed more than one soft drink per day. However, the researchers were careful to mention that their longitudinal analyses did not support the theory that HFCS-sweetened soda consumption induced renal damage.

Getting Back to Basics Means a Return to a Lower Sugar Diet

I’ve been warning about the health hazards of HFCS for years, and I’m pleased that this issue is finally starting to get the attention it deserves within the medical and scientific community.

Science Daily quotes Dr. Abdelmalek as saying:

"Our findings suggest that we may need to go back to healthier diets that are more holistic.

High fructose corn syrup, which is predominately in soft-drinks and processed foods, may not be as benign as we previously thought."

Amen, to that.

There is nothing benign about the fructose consumption inherent in our modern diet. It is literally supercharged with fructose in every bite and every sip, and we’re seeing the consequences of this type of eating in our skyrocketing obesity rates; in our rising heart disease rates, and inexplicable cases of non-fatty liver disease.

Fortunately, there is a way out of this evil circle, and that is a return to a more holistic diet based on whole foods, along with physical exercise and safe sun exposure.

43 Simple Ways to Simplify Your Life

Sat, 06 Mar 2010 19:55:42 -0500

Turn off your cell phone.
Process email only twice a day.
Go to bed early.
Get rid of (or at least reduce) commitments that you do out of obligation.
Create a weekly meal plan.
Automate your finances.
Purge as much unneeded clutter as possible.
Keep your paper shredder on top of your recycling bin.
Add items you want to a wish list as you think of them.
Get a label maker or write labels out by hand.
Set your clothes out for the next day the night before.
Make your lunch for the next day the night before.
Make time to catch up with an old friend.
Just say no.
Ask for experiences not things for your birthday and Christmas this year.
Tell the truth.
Keep your list of addresses and phone numbers up to date.
Consolidate debt.
Create an organizing system that works for you.
Keep a bag for garbage in your car.
Cary a notebook and pen with you where ever you go.
Unsubscribe from emails, newsletters or RSS feeds that don’t provide value anymore.
Apologize immediately when you realize you’ve done wrong.
Enjoy the present moment as much as you can.
Take time to really see the little things in life.
Reduce the amount of TV you watch.
Get outside.
Create morning, daytime, and evening routines.
Ask for help.
Do things at home as much as possible (eat, date nights, entertain etc.).
Don’t get caught up in other people’s drama.
Let go of the self-imposed need to be perfect.
Focus on a simple, but healthy, eating plan.
Share responsibilities.
Reduce your wardrobe to a few versatile items.
Be positive.
Start a gratitude journal.
Finish old tasks before taking on new ones.
For every new item that enters your home set two free.
Want what you have not what you don’t.
Revisit what you carry with you in your purse or wallet.
Focus on one thing at a time.
Store new garbage bags at the bottom of your garbage can.

Sources:

Zen Family Habits January 26, 2010

This Berry Can Help Counteract Intestinal Diseases

Sat, 06 Mar 2010 19:55:28 -0500

by Dr. Mercola

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.

Banned in 160 Nations… Yet U.S. FDA Regards it as Safe?

Sat, 06 Mar 2010 19:47:05 -0500

by Dr. Mercola

A livestock drug banned in 160 nations and responsible for hyperactivity, muscle breakdown and 10 percent mortality in pigs has been approved by the FDA.

The beta agonist ractopamine, a repartitioning agent that increases protein synthesis, was recruited for livestock use when researchers found the drug, used in asthma, made mice more muscular.

Ractopamine is started as the animal nears slaughter.

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?

The drug is banned in Europe, Taiwan and China, and more than 1,700 people have been "poisoned" from eating pigs fed the drug since 1998, but ractopamine is used in 45 percent of U.S. pigs and 30 percent of ration-fed cattle.

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

Thu, 11 Feb 2010 13:52:09 -0500

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

Tue, 09 Feb 2010 13:10:03 -0500

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

Tue, 02 Feb 2010 08:08:30 -0500

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.

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

Lifestyle Changes That Will Keep You Alive

Sun, 24 Jan 2010 12:54:48 -0500

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.

Staying Active in the Cold Weather

Thu, 14 Jan 2010 11:27:21 -0500

By Dr. Bruno Contro

Family Care Chiropractic

It’s cold outside, now WHAT? Many people enjoy the simple pleasure of being outside when it comes to their exercise routine. Along with a boost in physical fitness, exercising outside has other benefits such as lungs full of fresh air and a healthy dose of natural and much needed vitamin D from the sun. Along with the cold people create many excuses in order to avoid exercise when the seasons change: It’s too cold, I will catch a cold, or I will slip and fall…

With many parts of the country spending 3 to 6 months under cold and sometimes freezing weather we really can't afford not to exercise, both for our physical and psychological sake. So instead of hanging your running shoes with the arrival of our expected arctic blasts, find creative ways to stay active, indoors or in the great outdoors, but maintaining an exercise regimen through the holidays and beyond will not only keep you fit, but also give you a head start come spring.

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

Thu, 14 Jan 2010 07:50:30 -0500

Posted by: Dr. Mercola January 14 2010

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

232 Toxic Chemicals found in 10 Babies

Fri, 08 Jan 2010 08:16:22 -0500

Laboratory tests commissioned by the Environmental Working Group have detected bisphenol A (BPA), a plastic component and synthetic estrogen, in umbilical cord blood of American infants.

Nine of 10 randomly selected samples of cord blood tested positive for BPA, an industrial petrochemical.

BPA has been implicated in a lengthening list of serious chronic disorders, including cancer, cognitive and behavioral impairments, endocrine system disruption, reproductive and cardiovascular system abnormalities, diabetes, asthma and obesity.

In all, the tests found as many as 232 chemicals in the 10 newborns, all of minority descent. The cord blood study has produced hard new evidence that American children are being exposed, beginning in the womb, to complex mixtures of dangerous substances that may have lifelong consequences.

And in a separate study, researchers found that complications of pregnancy, such as preterm labor, preterm birth, and infection were lowest in women with the highest vitamin D levels.

Blood levels of activated vitamin D usually rise during very early pregnancy, and some of it crosses the placenta to bathe the fetus, especially the developing fetal brain, in activated vitamin D. But many -- in fact most -- pregnant women do not make as much vitamin D as they need.

4,000 IU of vitamin D per day during pregnancy was found to be safe (not a single adverse event). However, this amount only resulted in a mean vitamin D blood level of 27 ng/ml in the newborn infants, indicating that even 4,000 IU per day during pregnancy is not enough.

Sources:

Mothering December 9, 2009

Environmental Working Group

New Research Findings Two December 3, 2009

National Institutes of Health

Babies are born at considerable risk nowadays due to the toxic load of their mothers. If a baby is exposed to numerous toxic compounds in utero, changes may occur that either directly cause cancer, or lengthen the period of sensitivity to carcinogens, therefore making the child more susceptible to cancer, and other diseases, later in life.

This EWG study is the first to detect BPA in umbilical cord blood, which is a very concerning finding considering this chemical has been linked to endocrine system disruption, reproductive and cardiovascular system abnormalities, diabetes and more at very low levels.

However, it is not the first to show just how extensive a chemical cocktail newborn babies are being exposed to.

Exposure to Nearly 300 Toxic Chemicals … Before Birth

A prior study by EWG found that blood samples from newborns contained an average of 287 toxins, including mercury, fire retardants, pesticides, and Teflon chemicals.

Of the 287 chemicals EWG detected in umbilical cord blood, it’s known that:

180 cause cancer in humans or animals

217 are toxic to your brain and nervous system

208 cause birth defects or abnormal development in animal tests

Children, meanwhile, experience greater exposure to chemicals pound-for-pound than adults, and have an immature and porous blood-brain barrier, which allows greater chemical exposures to reach their developing brain.

Children also have lower levels of some chemical-binding proteins, according to EWG, which allows more of a chemical to reach their organs, while systems that detoxify and excrete chemicals in adults are not fully developed. These factors, coupled with the fact that a child will be around for 80 years or more, allowing more than enough time for chemicals to do their damage, signals a major challenge for kids born today.

Experts believe rising rates of birth defects, asthma, neuro-developmental disorders and other serious diseases in U.S. children are a result of these early chemical exposures.

BPA: A Toxic Plastic Chemical to Watch Out For

Plastics chemicals are among the most pervasive and potentially damaging toxins for a fetus, so if you’re pregnant or thinking of becoming pregnant, now is the time to start limiting your exposure.

This includes BPA, which EWG detected in newborn umbilical cord blood. BPA is an endocrine disruptor, which means it mimics your body‘s natural hormones and can trigger major changes in your body. Of 115 published animal studies, 81 percent found significant effects from even low-level exposure to BPA.

This toxic chemical first caught researchers’ attention after normal mice began to display uncommon genetic abnormalities. The defects were linked to plastic cages and water bottles that had been cleaned with a harsh detergent, causing BPA to leach out of the plastic. After determining how much BPA the mice had been exposed to, the researchers realized even an extremely small dose of 20 parts per billion daily, for just five to seven days, was enough to produce effects.

Some of the greatest concern surrounds early-life exposure to BPA.

This can lead to chromosomal errors in the developing fetus, which can cause spontaneous miscarriages and genetic damage. And being exposed to just 0.23 parts per billion of BPA is enough to disrupt the effect of estrogen in a baby's developing brain.

Again, for this reason women of childbearing age and those who are pregnant should be especially diligent at avoiding BPA, but practically no one is immune. A study last year found the chemical can lead to heart disease, diabetes and liver problems in adults, and previous research has linked BPA to:

Structural damage to your brain

Hyperactivity, increased aggressiveness, and impaired learning

Increased fat formation and risk of obesity

Altered immune function

Early puberty, stimulation of mammary gland development, disrupted reproductive cycles, and ovarian dysfunction

Changes in gender-specific behavior, and abnormal sexual behavior

Stimulation of prostate cancer cells

Increased prostate size, and decreased sperm production

Diabetes

Heart disease

Liver damage

As it stands, BPA is one of the world's highest production-volume chemicals and is widely used in the production of:

• Plastic water bottles

• Plastic gallon milk bottles

• Plastic microwavable plates, ovenware, and utensils

• Tooth sealants

• Canned foods and soda cans (most have plastic lining in the cans)

• Baby toys, bottles, pacifiers, and sippy cups

Avoiding these items is an important step to limit your BPA exposure, and you can find even more tips in this past article.

Phthlates: Another Plasticizer Chemical to Avoid

Phthalates, or “plasticizers,” are a group of industrial chemicals used to make plastics like polyvinyl chloride (PVC) more flexible and resilient. They’re also one of the most pervasive of the endocrine disrupters.

These chemicals have increasingly become associated with changes in development of the male brain as well as with genital defects, metabolic abnormalities and reduced testosterone in babies and adults.

Phthalates are found in, among other things:

Processed food packaging

Hoses

Raincoats

Shower curtains

Vinyl flooring and wall coverings

Lubricant and adhesives

Detergents

Beauty products like nail polish, hair spray, shampoo, deodorants, and fragrances

Toys

11 Tips to Minimize Your Chemical Exposure

There are about 75,000 chemicals regularly manufactured and imported by U.S. industries. Rather than compile an endless list of what you should avoid, it’s far easier to focus on what you should do to lead a healthy lifestyle with as minimal a chemical exposure as possible:

As much as possible, buy and eat organic produce and free-range, organic foods to reduce your exposure to pesticides and fertilizers.

Rather than eating conventional or farm-raised fish, which are often heavily contaminated with PCBs and mercury, supplement with a high-quality purified krill oil, or eat fish that is wild-caught and lab tested for purity.

Eat mostly raw, fresh foods, steering clear of processed, prepackaged foods of all kinds. This way you automatically avoid artificial food additives of all kinds, including dangerous artificial sweeteners, food coloring and MSG.

Store your food and beverages in glass rather than plastic, and avoid using plastic wrap and canned foods (which are often lined with BPA-containing liners).

Have your tap water tested and, if contaminants are found, install an appropriate water filter on all your faucets (even those in your shower or bath).

Only use natural cleaning products in your home.

Switch over to natural brands of toiletries such as shampoo, toothpaste, antiperspirants and cosmetics. The Environmental Working Group has a great safety guide to help you find personal care products that are free of phthalates and other potentially dangerous chemicals.

Avoid using artificial air fresheners, dryer sheets, fabric softeners or other synthetic fragrances.

Replace your Teflon pots and pans with ceramic or glass cookware.

When redoing your home, look for “green,” toxin-free alternatives in lieu of regular paint and vinyl floor coverings.

Replace your vinyl shower curtain with one made of fabric.

Vital Information Every Pregnant Woman Needs to Know

Just as important as avoiding potentially harmful substances is making sure you’re getting enough of the good ones – and one of the most important is vitamin D.

I am convinced that in the not too distant future it will be mandatory for women to receive regular vitamin D blood test levels.

Why?

There is powerful new evidence emerging that sufficient vitamin D levels can reduce your risk of having a premature delivery. It can also help protect your newborn baby from other health problems.

In what is considered the first scientific trial that meets the most stringent criteria for “evidence-based inquiry,” U.S. researchers Drs. Hollis and Wagner divulged their findings at a recent international vitamin D research conference in Brugge, Belgium.

Their findings included:

Mothers who took 4,000 IU’s (ten times the RDA of 400 IU) of vitamin D during pregnancy had their risk of premature birth reduced by half

Premature babies born to women taking high doses of vitamin D were reduced by half at both 32 and 37 weeks

There were also fewer babies who were born “small for dates”

Women taking high doses of vitamin D had a 25 percent reduction in infections, particularly respiratory infections such as colds and flu as well as fewer infections of the vagina and the gums

The “comorbidities of pregnancy” were reduced by 30 percent in the women who took the high-dose vitamin D. (Including diabetes, high blood pressure, and pre-eclampsia -- a potentially deadly increase in blood pressure and fluid)

Babies getting the highest amounts of vitamin D after birth had fewer colds and less eczema

Another 2009 study on vitamin D deficiency in newborns with acute lower respiratory infection confirmed a strong, positive correlation between newborns' and mothers' vitamin D levels.

That study found that over 87 percent of all newborns and over 67 percent of all mothers had vitamin D levels lower than 20 ng/ml, which is a severe deficiency state. As a result, the researchers recommended that all mothers optimize their vitamin D levels during pregnancy, especially in the winter months, to safeguard their babies' health.

In addition, numerous other studies have found that vitamin D may protect against a number of birth defects and autism.

But many -- in fact most -- pregnant women do not make as much vitamin D as they need.

It is absolutely imperative that pregnant women maintain a blood level of between 50 and 70 ng/ml of 25 hydroxy D. So please watch my free one-hour vitamin D lecture to find out how to get your levels optimized.

Your Tap Water Is Legal But May Be Unhealthy

Thu, 07 Jan 2010 21:05:01 -0500

Posted by: Dr. Mercola
January 05 2010 | 15,243 views

The 35-year-old U.S. federal law regulating tap water is so out of date that the water Americans drink can pose what scientists say are serious health risks, even if it meets all legal standards.

Only 91 contaminants are regulated by the Safe Drinking Water Act, yet more than 60,000 chemicals are used within the United States. Government and independent scientists have scrutinized thousands of those chemicals in recent decades, and identified hundreds associated with a risk of cancer and other diseases at small concentrations in drinking water. But not one chemical has been added to the list of those regulated by the Safe Drinking Water Act since 2000.

Recent studies have also found that even some chemicals regulated by that law pose risks at much smaller concentrations than previously known. However, many of the act’s standards for those chemicals have not been updated since the 1980’s, and some remain essentially unchanged since the law was passed in 1974.

Sources:

New York Times December 16, 2009

Prison Planet December 8, 2009

Drinking pure uncontaminated water as your primary fluid is one of the most important and foundational health principles. And tap water, despite the regulations that purportedly keep it pure, is filled with contaminants -- some of them pollution, and some of them deliberately put in your water by the government.

Unfortunately, you simply can’t tell your water is safe by the way it looks, tastes, or smells. Some contaminants in water are so harmful that they are measured in "parts per million" or "parts per billion." In other words, just a drop of these poisons added to, in some cases, a swimming pool full of water would be hazardous to your health

Drugs in Your Drinking Water

One unintended consequence of the drug focused health care paradigm plaguing the United States is the increasing number of drugs finding their way into drinking water supplies.

Drugs get deposited into your drinking water via two routes.

First, drugs that you take, or that are given to livestock, do not necessarily become inert in your body. Some of the active components are not absorbed, and so they are deposited into sewage treatment centers that are not always looking for, or removing, prescription drugs.

Second, unused prescription drugs are sometimes flushed down the toilet or deposited into landfills by individuals, hospitals and pharmaceutical companies, where they ultimately end up back in the environment.

Many drugs in your water supply are known to have dangerous side effects. Drugs that were only intended for external application are being ingested (and vice versa). And people are being exposed to combinations of drugs that should never be combined.

The best way to reduce environmental drug pollution is also the simplest and most obvious -- seek to eliminate the number of drugs you take in the first place.

The vast majority of drugs are dangerous and unnecessary band-aids that treat symptoms without ever addressing underlying health problems. Of course, to curb the pollution problem, drug use will also have to be greatly reduced among livestock and other animals in the food supply.

Rocket Fuel and Heavy Metals

Perchlorate, an oxidant used in fireworks and road flares and as an accelerant in rocket fuel, has been found in the water supplies of 36 states. This chemical can interrupt the production of thyroid hormones, which are needed for pre- and postnatal development.

Another potential consequence is hypothyroidism. The EPA has predicted that the effect could ultimately lead to the development of thyroid tumors -- a conclusion the agency based on the occurrence of thyroid tumors in rats exposed to perchlorate.

Heavy metals are also seeping into your water. These are inorganic chemical elements with relatively high density, such as mercury, arsenic, chromium, cadmium, nickel and lead. They are toxic even at low concentrations. They usually accumulate in your water supply through human activity, such as industrial and consumer waste.

But even your own home can be a source of heavy metal contamination -- in homes built before the late 1980’s, lead and copper can leach into the passing water from water pipes and soldered joints on the way to your tap.

Left unchecked, heavy metal poisoning can lead to chronic nerve, brain and kidney damage, as well as blood disorders.

Chlorine and Fluoride

The above contaminants would be bad enough all by themselves. But the chemicals which are deliberately added to your water may be even worse.

You’d think people would realize that if chlorine is toxic enough to kill bacteria and other potentially infectious life forms when added to water, it might not be the safest thing to drink. In fact, if you drink water disinfected by chlorine while pregnant, it can increase your child’s risk of heart problems, cleft palate or major brain defects.

In addition to this problem, cancer-causing agents are created when disinfectant chemicals like chlorine come in contact with organic materials already in water, among them trihalomethanes. And, that's why washing dishes with antibacterial dish soaps in tap water isn't safe for you either.

Fluoride can be every bit as toxic as chlorine. Fluoride is a toxic industrial chemical. Although it has been widely promoted as being healthy for the public, in reality, fluoride is a poison that may harm your health. It is even used in rat poison.

Fluoride accumulates in your bones, making them brittle and more easily fractured, and in your pineal gland, which may inhibit the production of the hormone melatonin, which helps regulate the onset of puberty. It has also been found to increase the uptake of aluminum into your brain and lead into your blood.

If you are just finding out about the dangers of fluoride and want to know more, The Fluoride Deception by Christopher Bryson is an excellent resource. You can also review What Your Dentist Isn't Telling You About Fluoride for more information on the dangers of fluoride.

Tap Water Gives You Cancer

What’s the result of all these contaminants? A serious danger stemming from the very water you need to survive.

Six studies, examining a combined total of almost 8,000 people, indicated that higher consumption of tap water can increase the risk of bladder cancer. Men who drank more than 2 liters of tap water a day ran a 50 percent higher risk of bladder cancer.

At least 13 million people in the U.S. are at increased risk of bladder and lung cancer as a result of high levels of the heavy metal arsenic in the water supply. Young boys exposed to fluoridated tap water suffer an increased risk of osteosarcoma -- bone cancer -- when they reach adolescence. Chlorine and antibacterial soaps can produce yet more carcinogens in your water.

Bottled Water is Not the Answer

I do not suggest using bottled water as an alternative because of the extreme toll it takes on the environment. Bottled water is also usually just as unsafe as tap water. Like tap water, bottled water is often tainted with fluoride and chlorine, and some of it is just as polluted.

Right now, the best way you can provide pure water to your family is by using a reverse osmosis filter, which you can install in your home. You may also want to filter the water that you use to bathe and wash with, as this can be a significant source of exposure to toxins as well.

Remember that you can still be exposed to contaminated water when you:

Shower or bathe

Wash your hands

Wash laundry

Rinse fruits and vegetables

Wash dishes, glasses, and other utensils

Although a distillation unit will also remove fluoride from your water, I personally do not recommend drinking distilled water. Distilled water has the wrong ionization, pH, polarization, and oxidation potentials, and if you drink it for too long it can drain your body of necessary minerals.

What Should You Use to Filter Your Water?

I have recommended reverse osmosis (RO) filters in the past, as RO reliably removes virtually every possible contaminant that could be in the water.

However, there are some drawbacks to RO filters that you should know. Namely, it:

Requires costly and extensive installation -- drilling into your sink area, cutting into pipes, and typically hiring a plumber to get you up and running.

Often needs up to 3-5 gallons of water to produce a single clean gallon, making it very inefficient

Makes water acidic -- You can add a high quality salt like Himalyan sea salt to compensate for this. The dose is about 1/4 teaspoon per gallon.

Can be breeding ground for bacteria -- Most RO systems are installed and never touched again. The storage tanks are self-sealed so they can never be cleaned, and bacteria love these compartments.

Tends to de-structure the water. Can restructure the water by placing in a glass container in the sunshine or with the proper use of magnets.

If cost or efficiency is not a factor -- and you have the time and patience to keep up with all the maintenance required -- an RO system is by far the best choice.

I have been seeking to offer one to readers for over 10 years, but have not been able to make a recommendation. The reason I do not currently offer one is that we are still researching filters that don't require someone with professional installation experience. Most of them are not very user friendly.

For these reasons, for most people a countertop water filter that effectively removes fluoride, chlorine and inorganic and organic contaminants is the best, most practical and cost-effective choice. A high-quality countertop model will give you healthy, filtered water for an affordable price and with the least amount of hassle -- plus you can take it with you if you move.

A Review of Four Approved Swine Flu Vaccines' Ingredients

Thu, 07 Jan 2010 13:18:28 -0500

A Review of Four Approved Swine Flu Vaccines’ Ingredients

Posted by: Dr. Mercola
November 05 2009 | 22,275 views

By Dr. Mercola

I've said it before, but I'll say it again: I'm not anti-vaccines, but rather pro vaccine-safety. That means, I strongly believe that we should only inject substances into our bodies, and especially into the bodies of infants and the unborn, that have been rigorously studied and proven safe both short-term and long-term.

As it stands now, we've spent decades injecting materials into the bodies of young and old alike, without sufficient amounts of safety testing of the ingredients, and our society is showing the signs of this neglect.

Neurological dysfunction and disorders such as autism and Alzheimer's have been growing steadily and show no signs of slowing down.

Mercury, in the form of thimerosal, is included in the majority of all flu vaccines as a preservative in multi-dose vials. Thimerosal-free single-dose vials are typically reserved for infants under the age of three, and pregnant women only.

I recently published a long list of studies confirming the health dangers of thimerosal -- proof that those who claim "thimerosal has never been shown to cause any damage" are not telling you the truth. There's plenty of evidence to the contrary, and if you missed that article, I recommend you review it now.

But thimerosal is not the only questionable and potentially dangerous ingredient in flu vaccines.

Adjuvants Explained

In order for a vaccine to be considered effective, your immune response to the vaccine should be to produce antibodies to the live or dead viruses in the vaccine (the antigen). An adjuvant is a substance added to a vaccine to improve your immune response to the antigen. The word comes from the Latin adjuvare, which means "to help."

By adding adjuvants the vaccine can contain less viral antigens, which reduces production costs.

Unfortunately, many of these adjuvants are highly toxic.

There are several types of adjuvants. Some of the most commonly used ones include:

Aluminium hydroxide

Aluminium phosphate

Calcium phosphate

Other adjuvants include oil-based emulsions such as squalene, Squalene has not been licensed by the FDA for use in vaccines distributed in the U.S. yet, although squalene is an adjuvant used in vaccines distributed in Europe and other countries.

GlaxoSmithKline's proprietary formula ASO3™ and Novartis' MF59™ are two examples of squalene adjuvants.

As damaging as the neurotoxin mercury is, it's important to realize that aluminum is also a neurotoxin and aluminum-based adjuvants are estimated to be even MORE toxic than mercury.

GREAT NEWS -- No Squalene Allowed in US Swine Flu Vaccines!

Fortunately, Americans can draw a sigh of relief as it pertains to squalene -- one of the most controversial of the adjuvants -- at least for now.

Although vaccine manufacturers were pushing to be allowed to use squalene in many of the swine flu vaccines, and the US Department of Health and Human Services purchased spent more than $400 million of tax payers' money to stockpile the oil-based adjuvant, their efforts have been unsuccessful so far.

In order to legally allow unlicensed squalene adjuvants to be included in licensed H1N1 vaccines, the US government would have had to issue an Emergency Use Authorization (EUA).

There have been small H1N1clinical trials in which experimental squalene adjuvants were included and tested, which have been reported by various media sources, fueling the questions about its use. But that is different from an FDA licensed vaccine that is made available for general public use.

To date, no EUA has been issued, so the swine flu vaccines licensed for use in the US do NOT contain squalene. However, it is still unclear whether the National Emergency declaration issued by President Obama on October 23, 2009, will cover adding novel adjuvants like squalene, or whether a separate EUA must be issued to allow the use of unlicensed adjuvants.

The best way to confirm the existence of vaccine components is to consult the vaccine product manufacturer inserts. Below, you will find links to the inserts for the four H1N1 vaccines licensed for use in the US.

You may also want to review the transcript of the July 23, 2009 meeting of the FDA Vaccines & Related Biological Products Advisory Committee for more information on the discussion about whether the FDA should issue an EUA and allow unlicensed adjuvants in US vaccines.

Thankfully, so far, the FDA has declined to approve squalene adjuvants for US H1N1 vaccines, but that does not mean that the drug companies will not continue to press for approval in the future.

Beware: European Vaccines May Contain Squalene

Unfortunately, vaccine manufacturers have persuaded countries in Europe and elsewhere to add squalene to seasonal influenza and H1N1 vaccines, so if you live outside the US, you will need to do some further research to determine which vaccines may contain squalene.

A recent article in the English version of the German news source The Local, for example, warns that the German Defense Ministry has ordered a special stock of H1N1 vaccines for their troops that will contain neither mercury nor adjuvants, whereas the general public will be given vaccines containing both.

When checking for squalene, beware that the ingredient called MF59™ is an oil-in-water emulsion of squalene, Tween™80 (polyoxyethylene sorbitan monooleate), and sorbitan trioleate.

MF59 is approved for human use in Europe, but not in the U.S.

Four Swine Flu Vaccines have Gained US FDA Approval

Below I will review the list of ingredients for the four swine flu vaccines that gained U.S. FDA approval on September 15. (As of this writing, GlaxoSmithKline is the only contracted vaccine manufacturer that has not yet gotten their swine flu vaccine approved.)

Please note that there may be additional anti-virals available that are being used to treat swine flu, and/or swine flu vaccines on the market in other countries, but this article only covers the following four vaccines that have received FDA approval for use in the US:

MedImmune (intranasal spray)

Novartis

Sanofi-Pasteur

CSL

These companies, along with GlaxoSmithKline, have all been awarded contracts by the U.S. Department of Health and Human Services (HHS) for development and production of more than 195 million doses of swine flu vaccine.

For more information, warnings and side effects of each ingredient, please follow the hyperlinks provided.

MedImmune

MedImmune, which is a subsidiary of London-based AstraZeneca, offers an intranasal spray that contains live attenuated virus. The package insert for MedImmune's intranasal vaccine c

Children's Diseases Linked to Chemicals Are on the Rise

Thu, 07 Jan 2010 13:18:09 -0500

Chronic childhood diseases linked to exposure to toxic chemicals in the environment have been surging upward, costing the U.S. almost $55 billion a year.

There are 3,000 high-volume chemicals used today; for roughly half, there is no basic toxicity information publicly available. For the past six to eight years, national surveys have found these chemicals present in the blood and urine of practically everyone in the U.S.

Asthma can result from a range of environmental factors, including tobacco smoke, pesticides, mold and cockroach droppings. Cancer in children has been linked to exposure to radiation, solvents, paints and pesticides.

Sources:

Milwaukee Wisconsin Journal Sentinel October 1, 2009

How to Keep Firm Muscletone as You Age

Thu, 07 Jan 2010 13:17:57 -0500

Posted by: Dr. Mercola
October 24 2009 | 58,547 views

Scientists have found and manipulated body chemistry linked to the aging of muscles, and were able to restore the ability of old human muscle to repair and rebuild itself.

Importantly, the research also found evidence that aging muscles need to be kept in shape, because long periods of atrophy are more challenging to overcome. Older muscles do not respond as well to sudden bouts of exercise. And rather than building muscle, older people can instead generate scar tissue if they exercise after long periods of inactivity.

Previous studies have shown that adult muscle stem cells have a receptor called Notch, which triggers growth when activated. An enzyme called mitogen-activated protein kinase (MAPK) regulates Notch activity.

In the lab, the researchers cultured old human muscle and forced the activation of MAPK. The regenerative ability of the old muscle was significantly enhanced.

Sources:

Live Science September 30, 2009

EMBO Molecular Medicine September 30, 2009 [Epub ahead of Print]

Pregnant? You need Omega 3's

Thu, 07 Jan 2010 13:17:38 -0500

Once again there is a new study talking about the benefits of Omega 3’s. This study is different in that it touts the benefits of eating fish for pregnancy.Not only does mom benefit, but baby as well. Mothers who take a fish supplement or consume fish at least 2x a week during pregnancy are much less susceptible to post postpartum depression, mood swings and they recover from having a baby much quicker. The baby on the other hand, gets the benefits of better brain development and improvement to eye sight. So ladies eat your fish, especially salmon. I would avoid tuna during pregnancy due to possible mercury contamination. To be on the safe side take 3to 5 grams daily of omega3 supplement of fish oil or Hemp seed oil.

When the Cure is Worse Than the Disease

Thu, 07 Jan 2010 13:17:23 -0500

The number of prescriptions taken per capita in the United States has grown exponentially in the past 75 years. In 1929, the average American received less than two prescriptions per year. By 2007, the average annual prescription rate per capita in the United States was:

• 4 prescriptions per child (age 0-18)
• Over 11 prescriptions per adult (age 19-64)
• Nearly 29 prescriptions per senior, aged 65 and over!

Yet, adverse drug reactions -- from "properly" prescribed drugs -- are actually the fourth leading cause of death in the United States. Only heart disease, cancer, and stroke kill more Americans than drugs prescribed by medical doctors.

Reactions to prescription drugs kill more than twice as many Americans as HIV/AIDS or suicide. Fewer die from accidents or diabetes than adverse drug reactions. And this does NOT include the negative drug reactions in outpatients, cases of malpractice, or instances where the drugs were not taken as directed.

Yet, whenever you feel sick, you probably still think that you need to go to your doctor and get some medicine to make you better. Well, this mindset is deeply engrained in us from the time we’re infants and taken to the doctor for a minor cold, or given a pill to bring down a fever (which is actually there to help you get better) or watch a television commercial or read a magazine (at least in the US).

We’re taught that we need doctors and drugs to heal our bodies, when in reality your body can, and will, heal itself if you give it the right tools (like good food, exercise and a positive outlook).

If you take only one thing from this article, make it this point: Drugs often cause more problems than the disease you’re trying to treat.

And the more you attempt to “cure” one problem after another with multiple drugs, the farther down the rabbit hole you’ll go.

The Countless Ways Prescription Drugs Assault Your Body

The article has an eye-opening list of what can happen if you rely on drugs to treat disease:

• Nearly all anti-diabetic drugs cause a person to become overweight and totally dependent upon insulin.
• Asthma drugs sensitize your body to triggers that worsen this condition.
• There is no evidence that cholesterol-lowering drugs reduce mortality rates.
• All cancer chemotherapy drugs result in tumor resistance.

• None of the many drugs prescribed to control high blood pressure address the cause of hypertension.
• Antacid “heartburn” drugs induce greater problems when withdrawing from them, locking patients into lifetime use.
• Of the many drugs used to treat age-related senility, none stop the progression of mental decline and some hasten it.
• To an increasing degree, man-made antibiotics produce germ-resistance and mortality rates are rising from infections once conquered by these drugs.

Are the drug companies creating these drugs with the sole purpose of keeping you sicker, and reaching for more of their dangerous elixirs? I certainly hope not, but I cannot rule out the thought completely. Their track-record is too spot-on: if you take prescription drugs, you’ll almost always wind up with side effects, many of which are worse than the original disease. Here are some other major offenders to add to the list:

• Cholesterol-lowering drugs actually CAUSE heart disease
• Migraine drugs cause severe rebound headaches
• Asthma inhalers may lead to heart attack and stroke
• Arthritis drugs can cause fatal fungal infections and cancer

Sadly, this list could go on and on, but one of the most glaring examples was Vioxx, the anti-inflammatory drug prescribed to millions of people that later was revealed to double the risk of heart attack. Well, 60,000 people were killed before that drug was pulled from the market, and do not think for one minute that there aren’t other similarly harmful drugs being handed out like candy (expensive candy) right now.

Breaking Free From the Prescription Drug Paradigm

I want everyone reading this to remember that, ultimately, it’s your body, and your decision what to put in it. If your doctor suggests you take a drug, do some research before you take it, because once you do, it could be too late.

Make sure you are aware of the potential side effects of the drug, read the package insert, and remember that even if it lists a side effect as rare, it can still happen to you.

And remember that many, many drugs are vastly over-prescribed and unnecessary. So make sure that you make drugs a last option, not a first choice. For example, all of the following conditions can be treated or prevented with LIFESTYLE CHANGES, yet if you go to a typical doctor, you will likely be prescribed a potentially dangerous drug instead:

• Diabetes
• Heart disease
• High blood pressure
• High cholesterol
• Insomnia
• Depression

I realize that it takes a massive shift in thinking to realize that your body can heal itself, and that often drugs only hinder the process. But I believe that you, and society as a whole, are ready for it.

New Evidence Supports the Safety of Chiropractic Care

Thu, 07 Jan 2010 13:16:58 -0500

Posted by: Dr. Mercola
November 01 2007 | 43,210 views

In a U.K. survey of more than 19,700 patients who underwent more than 50,000 cervical spine manipulations, a team of researchers have concluded that your risk of having a serious adverse event from “getting your neck cracked,” is slim to none.

The manipulation technique at the focus of this safety study was defined as the application of high-velocity/low-amplitude or mechanically assisted thrust to the cervical spine. Patients were followed, and any adverse symptoms recorded immediately, and up to seven days after treatment.

There were no reports of serious adverse events, which translates to an estimated risk of, at worst, one per 10,000 treatments.

Minor side effects, occurring either immediately after, or within seven days after treatment, were slightly more common. Some of the side effects included:

Fainting, dizziness, light-headedness in, at worst, 16 per 1,000 treatments
Headache in, at worst, 4 per 100 treatments
Numbness or tingling in upper limbs in, at worst, 15 per 1,000 treatments

Sources:

Spine October 1, 2007, 32(21):2375-2378

I am an avid believer in the chiropractic philosophy, which places a strong emphasis on your body's innate healing wisdom and far less reliance on band-aids like drugs and surgery.

Chiropractic, osteopathic, and naturopathic physicians receive extensive training in the management of musculoskeletal disorders during their course of graduate healthcare training, which typically lasts from 4-6 years. Due to their comprehensive training in musculoskeletal management, numerous sources of evidence have shown that chiropractic management is much safer, and less expensive, than allopathic medical treatments, particularly for low-back pain.

One such study, published in 1993, found that chiropractic management of low-back pain is superior to allopathic medical management in terms of greater safety, greater effectiveness, and reduced cost, concluding:

"There would be highly significant cost savings if more management of LBP (low-back pain) was transferred from medical physicians to chiropractors."

Additionally, researchers have also found that chiropractic adjustments affect the chemistry of biological processes on a cellular level! And that chiropractic care can affect the basic physiological processes that influence oxidative stress and DNA repair. So there’s a whole lot more to chiropractic care than just whipping bones into place.

Like many other traditional healing methods, such as naturopathic medicine and Chinese medicine, chiropractic promotes the idea that there are certain phenomena, including spinal misalignment, which create imbalances in the normal function of your body.

These imbalances, if left in place for too long, can result in pathology of one sort or another. To manifest true healing from a disease, traditional medicine says that these imbalances must be corrected. Once this is accomplished, your body will typically heal itself. I have seen examples of this process thousands of times in my practice, using a number of different therapies, either alone or in combination, that also help to re-establish balance in the body.

One of the most powerful methods I know of to balance the function of your body involves eating healthy foods that are right for yournutritional type. When my patients implement such changes, not only do their symptoms improve, but it is also easy to find objective proofthat their bodies are changing for the better.

Additionally, many researchers believe that lower back pain is often caused by psychological factors, such as an underlying emotional issue.

Dr. John Sarno also believes this to be true (as do I). He is a psychiatrist who uses mind-body techniques to treat low back patients with the worst type of back pain. His specialty is those who have already had surgery for low back pain and still have it. To me this is one tough group of patients, yet he has a greater than 80 percent success rate using techniques like the Emotional Freedom Technique (EFT).

With such successful alternatives available, there are few good reasons to turn to pharmaceutical or surgical band-aids that do nothing to treat the underlying causes of your pain, but which will undoubtedly cause you additional harm in the process.

Beyond Bad Backs - What Chiropractic is and How it Can Help You

Thu, 07 Jan 2010 13:16:37 -0500

From Dr. Mercola

I am delighted to have Dr. Christopher Kent post this article about chiropractic care. Many of you that read my free health e-newsletterare among the 30 million Americans that are treated by chiropractors. However, many others among you remain somewhat skeptical or just unclear of the care chiropractors provide. I believe this article, by one of the most respected chiropractors in the country, will help clarify the important role that they can serve in helping you improve your health.

After reading this article, the practical challenge you may want addressed is how to identify a good chiropractor who can help serve as your health and wellness guide. Dr. Kent will be a among several new columnists regularly appearing in my e-newsletter, and one of his forthcoming articles will expand on this important topic in detail so you can properly utilize this important component of the health care team. So watch for his future articles!

By Dr. Christopher Kent

Many people have a misconception about chiropractic and the critical role it plays in health and well-being. That misconception is that chiropractic care is limited to treating back and neck pain. Although many people have experienced relief from back and neck pain through chiropractic services, the foundation, intent, and vision of chiropractic is far beyond simply helping to reduce symptoms.

Chiropractic is the largest licensed, non-medical health-care profession in North America, with approximately 60,000 practitioners in the United States. Chiropractors are doctors. They earn a Doctor of Chiropractic degree after completing three to four years of undergraduate study, and a four-year professional course. After graduation, they must pass further exams to obtain a license to practice.

There are basically 2 styles of chiropractic practice. One type of chiropractor is what we refer to as limited scope practitioner. These chiropractors choose to limit their practice to dealing with back and neck pain only. Such doctors provide specialized care to patients with musculoskeletal injuries and disorders.

The other type of chiropractic doctor is a wellness chiropractor. This wellness chiropractor focuses on your general health and well-being, and that of your family. The objective of the wellness chiropractor is to work with you in maximizing your life potential.

In his book "The Wellness Revolution" [1], economist Paul Zane Pilzer predicts that wellness will become the next trillion-dollar industry. According to Pilzer, wellness is "not about a fad or trend, it's about a new and infinite need infusing itself into the way we eat, exercise, sleep, work, save, age, and almost every other aspect of our lives."

Pilzer succinctly articulates the difference between sick care and health care: "The sickness business is reactive. Despite its enormous size, people become customers only when they are stricken by and react to a specific condition or complaint...the wellness business is proactive. People voluntarily become customers -- to feel healthier, to reduce the effects of aging, and to avoid becoming customers of the sickness business. Everyone wants to be a customer of this earlier-stage approach to health."

As the culture moves in a direction seeking behaviors that enhance well-being, there will be those who attempt to fit old paradigms with new clothes. For example, some factions in medicine are promoting early detection protocols as "wellness" services.

Such services may include such things as screening for hypertension, cancer, or other medical conditions. While there is a place for early disease detection, it should not be confused with a wellness strategy.

Similarly, some medical and chiropractic practitioners employ fear-driven preventive strategies. People are encouraged to get their spines checked, or control their blood pressure because they fear the consequences of not doing so. As with strategies based upon the early detection of disease, such approaches should not be confused with wellness care.

Wellness Paradigms

	Conventional Medicine	Wellness Chiropractic
Goal	Prevention and early detection of disease	Maximize the expression on innate potential
Strategy	Passive	Active
Motive	Fear	Empowerment
Practitioner role	Dominant	Partner/Coach
How delivered	Event	Process
Temporal profile	Episodic	Lifetime
Criteria	Based on "normal" values and epidemiologic data	Goals set by the individual

What then is wellness? The Merriam-Webster online dictionary defines wellness simply: "The quality or state of being in good health especially as an actively sought goal." [2]

Arizona State University has a more comprehensive definition: "Wellness is an active, lifelong process of becoming aware of choices and making decisions toward a more balanced and fulfilling life. Wellness involves choices about our lives and our priorities that determine our lifestyles. The wellness concept at ASU is centered on connections and the idea that the mind, body, spirit and community are all interrelated and interdependent." [3]

The National Wellness Institute definition is as follows:

"Wellness is an active process of becoming aware of and making choices toward a more successful existence.

The key words in this first sentence are process, aware, choices and success.