15 Ways to Boost Metabolism

WHY do some people have more energy than others?  WHAT is metabolism and why do we need to “boost” it?  How do we know if our metabolism is “good” or “bad?

15 Ways to Burn Calories and Boost Metabolism NOW! Copy, download and save.

WHAT IS METABOLISM? Metabolism is a chemical process that occurs within an organism that helps it to maintain and sustain life. The word metabolism comes from the Greek: μεταβολή metabolē,  which means”change” or Greek: μεταβολισμός metabolismos, “out-throw.”"

WHY DOES METABOLIC RATE VARY? Every time we eat or drink, our metabolism for converts all the calories from the food into energy. Our size, gender, and age play a large factor into determining our metabolic rate. For most people, metabolism seems to slow down after age 40. Men tend to have a higher metabolic rate than women. In addition to these factors, there are some things that we can do to independently control our rate of metabolism.   The faster our metabolism, the more calories we burn off.   People with hypothyroidism (under-active thyroid gland) and hyperthyroidism (overactive thyroid gland) can have a metabolic rate that is slower or faster. but  only 3% of the population have hypothyroidism and .3% of the population have hyperthyroidism.

FIFTEEN WAYS TO HELP US BURN OFF CALORIES AND INCREASE METABOLISM

1. Drink plenty of water - In one study, adults who drank eight or more glasses of water a day burned more calories than those who drank four. To stay hydrated, drink a full glass of water  before every meal and snack.
2. Get plenty of sleep – Researchers have found a connection between lack of sleep and a lower metabolic rate. Those who get more sleep have a higher metabolic rate.
3. Drink green tea – Green tea contains caffeine and catechin  polyphenols, which increase thermogenesis. Thermogenesis is the process your body uses to burn energy. Green tea is high in antioxidants, calorie-free, and a compound in green tea (ECGC) has been shown to elevate metabolism.  The metabolism increase lasts for about two hours. Research suggests that drinking two to four cups of either tea may allow the body to burn 17% more calories.  Green tea is safe for most  people, but some may not be able to add caffeine to their diet due to its effect on the heart. Caffeine can also cause insomnia. It is recommended that people consult a trusted health care professional, regarding the use of green tea, according to the National Center for Complementary and Alternative Medicine.
4. Eat small  healthy snacks frequently – Studies show that people who eat small, healthy snacks (such as fruit, nuts, etc.) every 3 or 4 hours, tend to burn more calories than those who eat three large meals a day.
5.  Add spices to your diet -  Spices such as red peppers, jalapenos, chili peppers and Cayenne pepper contain capsaicin, and studies show it increases metabolism. In a small study on Japanese women published in the British Journal of Nutrition, researchers found red pepper caused the body to heat up and increase the metabolism after a meal.  Another study in Medicine & Science in Sports & Exercise, reported that male athletes who added red pepper to high-carbohydrate meals raised both their resting and active metabolic rates 30 minutes after the meal.  However, there are no “fat-burning” foods, and  there is no conclusive evidence regarding an increased metabolic rate significant enough to result in weight loss.
6.  Replace carbohydrates with proteins – The body burns more calories with protein than carbohydrates. Replace carbohydrates with healthy protein such as tuna, salmon, nuts, tofu, beans, and eggs. EPA and DHA, the omega-3 fatty acids found only in fish oil, may boost your metabolism — by about 400 calories per day, researchers from the University of Western Ontario report.
7.  Engage in muscle-building exercises – Every pound of muscle uses 6 calories per day. The more muscle, the higher the metabolic rate. Lift weights. Pump iron.  Muscle burns 73 more calories per kilogram per day than fat. Every muscle cell that you gain constantly burns calories for you, even while you are resting or sleeping.
8. Use short high-intensity intervals in workouts – Maximize the calories you burn  by adding high-intensity intervals into your workout. If you work out for 20 minutes, try exercising moderately for about three minutes (running or riding a bike, for example) and then alternate three minutes with 30 seconds of an all-out effort.  If you are walking steadily, add short bursts of jogging, for example.
9. Increase your intake of high-fiber foods – Increasing intake of high-fiber foods like vegetables is one of the best ways to increase your metabolism, says Kristine Clark, PhD, RD, FACSM, assistant professor and director of sports nutrition at Pennsylvania State University. Vegetables are low in calories, yet high in nutrients.
10. Keep moving – If you work at a desk, schedule breaks to allow yourself to walk, stand and move frequently.  Most people over the age of 40 spend too much time sitting.
11. Change the temperature.  Studies show that people eat less when they are too cold or too hot.  The body also stops generating heat and burning energy when it is comfortable or neutral. Allow your body to create its own heat and burn calories by keeping that heater turned down and not making things so cozy.  Drinking ice water might burn more calories than room temperature water, because the body must work to heat up the water, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center.
12. Engage in cardiovascular and/or aerobic exercise – Different activities burn different quantities of calories, but the important thing is to raise your heart rate and sustain the activity for approximately thirty minutes.  Try running, biking or swimming. One study found that 45 minutes on the bike sped up metabolic rate for over 12 hours.
13. Keep laughing! – Scientists have found that laughing for as much as 10 minutes per day, can burn energy and improve health.  Laughter increases the metabolic rate. Maciej Buchowksi, lead professor of a research team at Vanderbilt University, and her team set out to determine the effects of laughing on caloric burn. This heat output could then be translated as an increase in metabolism. After the research study was completed, the team discovered that metabolic rates could be increased by 10 to 40 calories by laughing.
14. Increase your iron intake – Iron helps carry oxygen to your muscles. If you test anemic or your muscles don’t get enough O2, your energy is low and and your metabolism is slow. Eat iron-fortified cereals, beans, raisins, and dark leafy greens like spinach, kale, bok choy, and broccoli.
15. Incorporate stretching exercises into your routine – Is stretching important? When subjects did different dynamic stretching exercises before running, they increased their caloric burn significantly compared with those that did nothing before the exercising.  Those who did the stretching routines increased their average oxygen consumption and flexibility, according to an article published in The Journal of Strength and Conditioning Research.

Can Aloe Vera Prevent and Treat Skin Cancer?

The latest  buzz is that aloe vera can help prevent and treat skin cancer. Is this true or rumor? What does research say about aloe vera?

What does research tell us about the healing properties of aloe vera? Does it really heal? Can it help to prevent or treat skin cancer? Click, copy, download, save and share.

HISTORY OF ALOE VERA
Aloe vera can be traced back to ancient Egyptian times. The leaves contain a clear gel that can be used as an ointment and the green part of the leaf can be used to create a juice or a dried product that can be ingested orally.  Throughout history, it has been used topically to heal wounds, soothe skin conditions, and to aid in constipation when ingested orally as a laxative.  Aloe vera has also been ingested for a variety of other conditions including diabetes symptoms, asthma, epilepsy, and osteoarthritis. It’s been used as a cream to heal and relieve osteoarthritis pain, burns, sunburns, and psoriasis and can be found in over-the-counter skin products.  But what does scientific research say about aloe vera?

USING ALOE VERA TO HEAL THE SKIN
Multiple studies have been conducted, primarily with mice, on the effects of aloe vera on healing the skin such as a study by V. Thamlikitkul  and others, published in the 1991 Siriraj Hosp Gazzette,  showing that aloe vera is effective as an ointment in relieving and soothing pain and inflammation.

Reuter and other researchers conducted a randomized, double-blind, placebo-controlled trial compared the anti-inflammatory effect of 97.5% pure aloe vera gel to 1% hydrocortisone and a placebo gel.  They concluded that the if the aloe vera gel, was applied under an occlusive bandage for 2 days following UV exposure, it significantly reduced inflammation compared to placebo gel or 1% hydrocortisone in placebo gel, but was less effective than 1% hydrocortisone cream. The authors suggest that aloe vera gel might be useful for the treatment of inflammatory skin conditions.

Choonhakarn and others conducted a randomized, double-blind clinical trial evaluated the effectiveness of a prepared 70% aloe vera gel for the treatment of oral lichen planus infections compared to the base gel alone and reported a significant improvement of symptoms in the aloe vera group.

ALOE VERA AND CANCER
A few studies have been conducted on the effects of aloe vera and cancer. Many studies have been used with human skin cells in a laboratory or mice,  such as the 2007 study led by M. Saini, “Anti-tumor activity of Aloe vera against DMBA/croton oil-induced skin papillomagenesis in Swiss albino mice,”  from the Journal of Environmental Pathology Toxology and Oncology.  This study showed that aloe vera might be helpful in reducing or treating cancer in mice but the researchers concluded that more studies are needed.

Researcher Popadic,  and others, from the University of Belgrade School of Medicine found that Aloe vera and its constituents inhibit the process of skin cell production that accompanies skin cancer in a laboratory study. The researchers tested Aloe-emodin, (a part of Aloe), with human skin cells – keratinocytes – after being treated with radiation. Once radiated, keratinocytes will typically develop in the form skin tumors.  The researchers found that the Aloe-emodin was significantly beneficial in stopping the progression of tumor formation after radiation by the sun. Further research is needed.  No clinical research using human beings has been conducted.

Chen, and other researchers from the China Medical University found anticancer effect was greater with Emodin, as compared with Aloe-emodin and Rhein. But Aloe-emodin was observed having stronger cell repair abilities with the cells that hadn’t  yet become cancerous. The researchers found that Aloe Emodin and Rhein stopped tumor progression and caused cancer cell death.

There is early evidence that oral aloe vera may reduce the risk of developing lung cancer. Further research is needed in this area to clarify whether it is aloe itself or other factors that may cause this benefit.  One study conducted in Italy in 2009, tested 240 patients using aloe vera with chemotherapy for people for lung cancer, bowel cancer, or stomach cancer. Half the patients took liquid aloe vera three times a day in combination with standard chemotherapy treatment. In this study the cancer was controlled or shrank for a time in 67% of patients who had the combined aloe and chemotherapy treatment and in 50% of patients who had chemotherapy alone. Researchers said that patients using aloe vera had a better quality of life and that they had fewer chemotherapy side effects such as numb fingers and fatigue.  More research is needed under more controlled settings.

WHAT IS THE NEGATIVE SIDE EFFECTS OF ALOE VERA? 
Does ingesting aloe vera have negative side effects?  No studies have shown negative effects of using aloe vera on the skin.   However, aloe vera, when digested, has a laxative effect and is effective for relieving constipation, but it can be the cause of diarrhea.

Some countries approve of injecting aloe vera. Injecting aloe vera is illegal in the USA an UK and can have serious side effects.

A two-year National Toxicology Program (NTP) study on oral ingestion of non-decolorized whole leaf extract of aloe vera found clear evidence of carcinogenic activity in male and female rats, based on tumors of the large intestine.   According to the NTP, from what is known, they cannot predict that these findings are relevant to humans. The researchers concluded that more research and information is needed, including to determine how individuals use different types of aloe vera products, and the potential risks to humans.

Although aloe vera appears to be a promising alternative treatment for a variety of ailments, researchers agree that more controlled studies are needed to determine its effectiveness, both as a topical ointment or when ingested. The majority of research has been with skin cells and with laboratory animals, and therefore, researchers cannot accurately predict its effectiveness on human beings.

References

Chen YY, Chiang SY, Lin JG, Yang JS, Ma YS, Liao CL, Lai TY, Tang NY, Chung JG. Emodin, aloe-emodin and rhein induced DNA damage and inhibited DNA repair gene expression in SCC-4 human tongue cancer cells. Anticancer Res. 2010 Mar;30(3):945-51.

Choonhakarn C, Busaracome P, Sripanidkulchai B, Sarakarn P. The efficacy of aloe vera gel in the treatment of oral lichen planus: a randomized controlled trial. Br J Dermatol. 2008;158(3):573-77.

Popadic D, Savic E, Ramic Z, Djordjevic V, Trajkovic V, Medenica L, Popadic S. Aloe-emodin inhibits proliferation of adult human keratinocytes in vitro. J Cosmet Sci. 2012 Sep-Oct;63(5):297-302.

Reuter J, Jocher A, Stump J, Grossjohann B, Franke G, Schempp CM. Investigation of the anti-inflammatory potential of Aloe vera gel (97.5%) in the ultraviolet erythema test. Skin Pharmacol Physiol.2008;21(2):106-10.

Saini M, Goyal PK, Chaudhary G. Anti-tumor activity of Aloe vera against DMBA/croton oil-induced skin papillomagenesis in Swiss albino mice. J Environ Pathol Toxicol Oncol. 2010;29(2):127-35.

Thamlikitkul V, Bunyapraphatsara N, Riewpaiboon W, Theerapong S, Chantrakul C, Thanaveerasuwan T. Clinical trial of aloe vera Linn. for treatment of minor burns. Siriraj Hosp Gaz.1991;43(5):313-316.

What Are Cell Phones Doing to Our Brains?

Can mobile phones make us sick?  What do cell phones do to our bodies and our minds?

Cellular (cell) phones first became widely available in the United States in the 1990′s.   Since that time the use of mobile phone devices has increased dramatically . The widespread use of cell phones has led to cell phone towers being placed in many communities.  Cell phone towers, also called base stations, receive and transmit radio frequency (RF) signals. As of November 2011, there were more than 6 billion subscriptions worldwide for mobile phones. In 2011, International Agency for Research on Cancer (IARC) has classified mobile phone radiation on the IARC scale into Group 2B,  which means it is “possibly carcinogenic.” That means that there “could be some risk” of carcinogenicity, and that more long-term, research is needed particularly on heavy use of mobile phones.

Do cell phones make us sick? How do mobile phones affect us? Click, copy, download save and share.

WHAT ARE THE SYMPTOMS?
According to Martin Röösli, Environmental Research,  mobile phone users have reported feeling several unspecific symptoms during and after using cell phones.  These symptoms include burning and tingling sensations in the skin of the head and extremities,fatigue, sleep disturbances, dizziness, loss of mental attention, reaction times and memory, headaches, malaise, tachycardia (heart palpitations), nausea, and other digestive problems.   However, researchers note that all of these symptoms can also be attributed to stress and that current research cannot factor out the effects of stress and the effect of mobile phone radiation.

HOW DO CELL PHONE TOWERS WORK? 
Cell phone base stations may be free-standing towers or mounted on existing structures, such as trees, water tanks, or tall buildings. The antennas need to be high enough so they can cover the area. Base stations are usually from 50-200 feet high.  The International Agency for Research on Cancer, IARC,  noted that exposure to the brain from RF fields from cell phone base stations (mounted on roofs or towers) is less than 1/100^th the exposure to the brain from mobile devices such as cell phones.

WHAT DO PUBLIC AGENCIES TELL US?
The  agencies that usually classify cancer-causing exposures (carcinogens) – the International Agency for Research on Cancer (IARC), the National Toxicology Program (NTP), and the US Environmental Protection Agency (EPA) – have not classified the cancer-causing potential of cell phone towers.

The US Federal Communications Commission (FCC) said:

“Radiofrequency emissions from antennas used for cellular and PCS [personal communications service] transmissions result in exposure levels on the ground that are typically thousands of times below safety limits. These safety limits were adopted by the FCC based on the recommendations of expert organizations and endorsed by agencies of the Federal Government responsible for health and safety. Therefore, there is no reason to believe that such towers could constitute a potential health hazard to nearby residents or students.”

In May 2011, WHO, the World Health Organization’s International Agency for Research on Cancer announced it was classifying the electromagnetic fields from cell phones and other sources as “possibly carcinogenic to humans.”  WHO advised the public to adopt safety measures to reduce exposure, like use of hands-free devices or texting.

WHAT DOES RESEARCH TELL US?
Researchers agree that more long-term research is needed to determine the effects of mobile phone usage and the effects of cell phone base stations

Researchers from a German study conducted by Joachim Schüz and others in 2006, stated:

“In conclusion, no overall increased risk of glioma or meningioma was observed among these cellular phone users; however, for long-term cellular phone users, results need to be confirmed before firm conclusions can be drawn.”

Cell phones can heat the body with radio frequency (RF) radiation. Click, copy, download save and share.

A 2009 study examined the effects of exposure to radio frequency radiation (RFR) from a standard GSM cell phone on the cognitive functioning of humans. The study confirmed that longer (slower) response time were needed for a spatial working memory task when the subjects were exposed to RFR from a standard GSM cellular phone.  The phone was placed next to the head of male subjects, and showed that longer duration of exposure to RFR may increase the effects on performance. Right-handed subjects exposed to RFR on the left side of their head on average had significantly longer response times when compared to exposure to the right side and sham-exposure.

A Swedish scientific team at the Karolinska Institute led by Stefan Lönn and others, conducted an epidemiological study (2004) that suggested that regular use of a mobile phone over ten or more years was associated with an increased risk of acoustic neuroma, a type of benign brain tumor. Those who used mobile phones less than ten years did not show an  increased risk.

Reseachers from the Interphone Project, a 2010 thirteen-nation project and the largest study of its kind ever undertaken,  did not find a solid link between mobile phones and brain tumors.  The International Journal of Epidemiology published a combined data analysis from a multi national population-based case-control study of the two most common types of brain tumors, glioma and meningioma.The authors reported the following conclusion:

“Overall, no increase in risk of glioma or meningioma was observed with use of mobile phones. There were suggestions of an increased risk of glioma at the highest exposure levels, but biases and error prevent a causal interpretation. The possible effects of long-term heavy use of mobile phones require further investigation.”

HOW CAN WE BE SAFE?
The World Health Organisation’s International Agency for Research on Cancer and some national radiation advisory authorities, including those of Austria, France, Germany, and Sweden, have recommended that people take measures to minimize exposure to radiation from cell phone usage. Some examples of the recommendations are:

• Use hands-free to decrease the radiation to the head.
• Keep the mobile phone away from the body.
• Do not use telephone in a car without an external antenna.
• Use mobile radiation tracking apps to help to limit radiation exposure

REFERENCES
Interphone Study Group (2010). “Brain tumour risk in relation to mobile telephone use: Results of the INTERPHONE international case-control study”. International Journal of Epidemiology 39 (3): 675–694.

Luria, Roy; Eliyahu, Ilan; Hareuveny, Ronen; Margaliot, Menachem; Meiran, Nachshon (2009). “Cognitive effects of radiation emitted by cellular phones: The influence of exposure side and time”. Bioelectromagnetics 30 (3): 198–204. 

Lönn, Stefan; Ahlbom, Anders; Hall, Per; Feychting, Maria (2004). “Mobile Phone Use and the Risk of Acoustic Neuroma”. Epidemiology 15 (6): 653–9.

Röösli, Martin (June 2008). “Radiofrequency electromagnetic field exposure and non-specific symptoms of ill health: A systematic review”. Environmental Research 107 (2): 277–287.

Schüz, Joachim; Böhler, Eva; Berg, Gabriele; Schlehofer, Brigitte; Hettinger, Iris; Schlaefer, Klaus; Wahrendorf, Jürgen; Kunna-Grass, Katharina et al. (2006). “Cellular Phones, Cordless Phones, and the Risks of Glioma and Meningioma (Interphone Study Group, Germany)”.American Journal of Epidemiology 163 (6): 512–20.

Choosing Foods to Enhance Your Mood

Can eating certain foods change your mood? Which foods affect us negatively? Which foods make us happy? Do we make good food choices when we are sad?

Can food alter our mood? Which foods make us happier? Which foods make us sad? Click, copy, download, save and share with family and friends.

Hippocrates is credited to saying, “Let food be thy medicine, and medicine be thy food.” People have known about the emotional, psychological and physical healing effects of foods since the beginning of time.  But does scientific research back up these findings?

For the past 100 years, nutrition research  has evolved dramatically with animal and human trials showing how certain foods can change the brain structure, effect health and healing and human and animal physiology.  We’ve discovered that foods that directly influence brain neurotransmitter systems have the greatest effect on our moods, expectations, and perceptions.

“What you eat can affect your mood and how well your brain works,” says Judith Wurtman, Ph.D., a former Massachusetts Institute of Technology research scientist and coauthor of The Serotonin Power Diet

WHICH FOODS BOOST OUR MOOD?
People tend to eat foods high in carbohydrates when they are depressed and seeking a lift in their mood.  According to Dr. Wurtman, in order to have a positive mood effect from eating foods, we should eat carbohydrates that are rich in fiber — like oatmeal, whole-wheat pasta or beans — so that your body will absorb the carbohydrates slowly, keeping serotonin flowing steadily; otherwise, we will digest the food too quickly and cause a mood swing boost followed by another emotional low.

Many people are who are depressed and lethargic, are unaware that they are dehydrated and lack sufficient daily intake of water. Dehydration leads to fatigue, depression, confusion, and altered mood.  Increasing daily consumption of water improves memory, stamina and positive outlook.  Another food that has been shown to boost the mood is dark chocolate which is high in magnesium.  Magnesium calms muscles and reduces anxiety. Dark chocolate also contains tryptophan, which helps reduce symptoms of depression.  Blue potatoes have powerful antioxidants known as anthocyanins.  Anthocyanins provide neuro-protective qualities, and help to reduce the brain inflammation associated with depression.  Honey contains kaempferol and quercetin, which also helps to prevent depression by reducing inflammation in the brain.  Tomatoes also help the brain and boost the mood with its high level of lycopene. Lycopene is an antioxidant that fights brain inflammation.  Spinach is high in folic acid, a B vitamin, and also high in antioxidants that are helpful in raising energy and preventing mood swings.  Avocados contain serotonin, a “feel-good” neurotransmitter.  Probiotics  found in Greek yogurt, can boost the mood and the immune system. Green tea is high in theanine, an antioxidant which has a calming effect.   Eggs contain moderate-to-large amounts of Zinc, Vitamin B, Iodine, Omega-3 Fatty Acids, and protein, and keep you energized.

A study using pistachios showed that  1 1/2 oz of these nuts reduced the effects of stress on people taking a math test in a Penn State University study.

“Participants still found the test to be stressful, but their blood pressure response was lower than when they took the same test while consuming a low-fat diet,” says study author Sheila West, Ph.D.

RESEARCH SHOWS THAT PEOPLE CHOOSE UNHEALTHY FOODS WHEN SAD
Brian Wansink, the John S. Dyson Professor of Marketing, Applied Economics and Management at Cornell, Nitika Garg of the University of Mississippi and J. Jeffrey Inman of the University of Pittsburgh, conducted a study which was published in the January 2007 issue of the Journal of Marketing.  The study found that people eat more less-healthy comfort foods when they are sad. Participants either watched a happy or a sad movie and were provided with the choice of eating buttered popcorn or seedless grapes during the movie. The group watching the happy movie consumed significantly more grapes and less popcorn than the group watching the sad movie. The researchers found that the sad people with no nutritional information ate twice as much popcorn as those feeling happy. Additionally, when participants were provided with nutritional information, the sad movie attendees consumed less popcorn than the happy movie attendees and the happy group didn’t change their eating habits and continued to eat more grapes.

“While each of us may look for a comfort food when we are either sad or happy, we are likely to eat more of it when we are sad,” Wansink concluded. 

DO OMEGA 3 FATTY ACIDS DECREASE DEPRESSION?
Much research has beeen conducted in recent years on the benefits of eating foods high in Omega 3 fatty acids, but do these foods affect the mood?   According to results of a study presented on Mar. 4, 2006 by University of Pittsburgh School of Medicine researchers at the 64th Annual Scientific Meeting of the American Psychosomatic Society in Denver, Omega-3 polyunsaturated fatty acids may influence mood, personality and behavior. Researchers studied 106 healthy volunteers, and  found that participants who had lower blood levels of omega-3 polyunsaturated fatty acids were more likely to report mild or moderate symptoms of depression, a more negative outlook and be more impulsive. Conversely, those with higher blood levels of omega-3s were found to be more agreeable. The study was conducted by Dr. Sarah Conklin, and others, and was funded by the National Heart, Lung and Blood Institute of the National Institutes of Health (NIH),

Some foods which are high in Omega 3 fatty acids are: flaxseed oil, fish oil, walnut oil, salmon, mackerel, chia seeds, sardines, radish seeds, fresh basil, walnuts, and broccoli. Sometimes other foods such as cereals, bread, yogurt, orange juice, milk, and eggs are  fortified with omega-3 fatty acids.  Comparisons were made by analyzing levels of omega-3 fatty acids in participants’ blood and comparing that data to the participants’ scores on three accepted tests for depression, impulsiveness and personality.  In addition to Dr. Conklin, co-authors of the study, included: Jennifer I. Harris, M.D., psychiatry resident, department of psychiatry, Brown University; Stephen B. Manuck, Ph.D., University Professor of Health Psychology and Behavioral Medicine, department of psychology, University of Pittsburgh; Joseph R. Hibbeln, M.D., chief of outpatient clinic, Lab of Membrane Biophysics and Biochemistry, National Institute on Alcohol Abuse and Alcoholism, NIH; and Matthew F. Muldoon, M.D., associate professor, department of medicine, University of Pittsburgh School of Medicine.

Can Vitamin D Help Improve Muscle Strength and Fatigue?

What does Vitamin D have to do with muscle development and functionality?  Can taking vitamin D supplements help improve muscle strength? Recent research shows that vitamin D can be effective in improving muscle strength and reducing muscle fatigue.

 

Current research shows that vitamin D can strengthen muscles and reduce fatigue. Click, copy, download, save and share.

HOW DOES THE BODY RECEIVE AND USE VITAMIN D? Vitamin D is a hormone.  It is produced in the body using the energy we receive from sunlight, and also found in some foods such as milk, fish, and vitamin-fortified foods, such as cereals.  Vitamin D and calcium are important for good bone health.

WHAT IS VITAMIN D DEFICIENCY? A diagnosis of vitamin D deficiency is rapidly on the rise and becoming a significant public health problem world-wide.  Fatigue is frequently found to be the cause of vitamin D deficiency. The mitochondria within the cells, take fats and sugars and make them into energy.  When the mitochondria are not working properly, people have symptoms of fatigue. Vitamin D deficiency is a well-recognized cause of fatigue and myopathy (a muscular disease resulting in muscular weakness).

WHAT RESEARCH WAS CONDUCTED? A research study was presented at the Society for Endocrinology annual conference in Harrogate, UK.  This research was supported by the British Society of Paediatric Endocrinology and Diabetes(BSPED) prize to Dr Akash Sinha, Endocrinology, GNCH, Newcastle upon Tyne, Institute of Genetic Medicine, research team leader, and researchers from Newcastle University.   The research team investigated the effects of cholecalciferol therapy (vitamin D3) on skeletal mitochondrial oxidative function in symptomatic, vitamin D deficient individuals.  The researchers studied  the phosphocreatine (a compound of phosphoric acid and creatine found in vertebrate muscle) recovery time in patients with vitamin D deficiency.

WHO WERE THE SUBJECTS IN THE STUDY? Twelve patients were used in the study.  They each were diagnosed with severe vitamin D deficiency before and after treatment with vitamin D.   A non-invasive magnetic resonance scan (MRI) called phosphorus-31 magnetic resonance spectroscopy was used to measure phosphocreatine movement in response to exercise in the calf muscles of all 12 patients.  Serum assays were performed before and after cholecalciferol therapy to document serum 25OHD and bone profiles.

WHAT WERE THE RESULTS? Ten to twelve (10-12) weeks after treatment, the researchers found phosphocreatine recovery significantly improved. After receiving vitamin D supplementation, all patients reported improvement in fatigue symptoms. According to Dr. Akash Sinha, research team leader,

“This is the first time a link has been shown between vitamin D status and muscle aerobic function.”

“Patients with vitamin D deficiency often experience symptoms of muscle fatigue. Our findings in a small group of patients with very low vitamin D levels show that muscle efficiency significantly improves when vitamin D status is improved.”

More research is needed in more patients to find out how this is happening and if patients who are not vitamin D deficient can also benefit from using vitamin D.

Breast milk and Breastfeeding – Nature’s Perfect Alternative Medicine

Breast milk is one of nature’s most perfect foods.  What makes breast milk so healthy? How can breast milk be used to improve health? Is breast milk the original alternative medicine?

Breast milk can heal rashes, acne, infected wounds, conjunctivitis and more.  It is the best natural treatment to protect the baby.

What Exactly is in Breast Milk?

1. Breast milk contains the enzyme lipase which helps to break down the fat into smaller globules so that the baby can digest it more easily.
2. Breast milk is high in fat which is very important in helping the baby gain weight.
3. The protein, casein, in cow’s milk is not digested as easily as the protein in human breast milk, lactalbumin which is more easily digested.
4. Human breast milk is good for healthy bone development. The calcium-phosphorus ratio is 2 to 1 in breast milk.
5.  Breast milk contains 87% water. Breastfed babies do not need additional water.
6. Breast milk contains B lymphocytes  which form antibodies that target specific microbes
7. Macrophages in breast milk destroy microbes in baby’s stomach
8. Neutrophils in breast milk ingest bacteria in baby’s digestive system
9. Breast milk contains T lymphocytes which kill infected cells and send out messages and help to build the baby’s immune system
10. The secretory IgA class antibodies found in breast milk, bind to the harmful cells in baby’s digestive system and prevent them from passing through the walls of the baby’s stomach and traveling out into the tissues of the baby’s body
11. Breast milk contains bifidus factor which helps to increase the growth of Lactobacillus bifidus. This is the good bacteria that helps us to digest our food.
12. The fatty acids in breast milk help to destroy the membranes around bad cells and eventually kill the bad cells.
13. The lactoferrin in breast milk is binding with iron. Lactoferrin prevents the bad bacteria from multiplying by blocking it from accessing the iron in the body.
14. Breast milk contains mucins which attach to bacteria and viruses to prevent them from adhering to mucosal tissues
15. The oligosaccharides in breast milk adheres to bacteria and other harmful cells to prevent it from attaching to mucosal surfaces
16. Iron is absorbed into the body with breast milk 50% more efficiently than in commercial cow’s milk formulas, even though breast milk is low in iron.

How Can Breast Milk be Used for Healing?
Breast milk is not only beneficial for the baby when used in breastfeeding, it is also beneficial in many other ways as a powerful healing alternative medicine.

1. Breast milk can be rubbed on the umbilical cord to help it heal more quickly, immediately after giving birth.
2. Breast milk can be stored in the freezer and applied to small wounds, cuts, or scrapes and used for it’s natural healing properties.
3. A few drops of breast milk in the eye, several times a day, has been shown to help to clear up eye infections or conjunctivitis
4. Breast milk has been shown to be very effective in healing minor skin problems such as:  allergic rashes, eczema, psoriasis,  inflammation, and acne
5. If your child or baby has an ear infection, a few drops of breast milk in the ear, a few times a day, has been shown to be very effective in bringing healing relief before seeing the pediatrician.

Breast milk is a miracle healing treatment.  It is 87% water, packed with natural healing properties and has no known adverse reactions or side effects for most everyone. It is very important as the first and primary food for your baby. It is also considered to be one of the safest alternative healing treatments for many health ailments. It is always best to check with your trusted family physician or health care provider to determine what is best for you and your family.

Disclaimer:  The Monterey Bay Holistic Alliance is a charitable, independent registered nonprofit 501 (c) 3 organization and does not endorse any particular products or practices. We exist as an educational organization dedicated to providing free access to health education resources, products and services. Claims and statements herein are for informational purposes only and have not been evaluated by the Food and Drug Administration. The statements about organizations, practitioners, methods of treatment, and products listed on this website are not meant to diagnose, treat, cure, or prevent any disease. This information is intended for educational purposes only. The MBHA strongly recommends that you seek out your trusted medical doctor or practitioner for diagnosis and treatment of any existing health condition.

Tai Chi Helps Reduce Falls in Stroke Survivors

Is Tai Chi effective with stroke survivors? Does Tai Chi help with balance and stability?

Tai Chi can help to prevent falls. Tai Chi is effective in developing both static and dynamic balance. Click, copy, download, save and share.

WHY IS TAI CHI IMPORTANT TO STROKE SURVIVORS?
Stroke survivors are very much prone to falls after stroke. Some statistics say that stroke survivors are likely to experience seven times as many falls each year than healthy adults.  Falls can result in social isolation, depression dependence, and cause fractures, limited mobility and increase a fear of falling. Tai Chi can help bring increased mobility, balance and control. This is essential to stroke survivors.

WHAT IS TAI CHI?
Tai chi is an ancient form of exercise, about 2,000 years old.  At one time more than 100 separate movements or postures were recorded.  It is a physical discipline that involves a continuous series of controlled, most often slow movements.  These movements are designed to improve physical and mental well-being.  Tai Chi is also called t’ai chi ch’uan, or  tai chi chuan.

It is estimated that more than 10 million people practice some type of t’ai chi every day in China.  Currently in modern-day Tai Chi practice, there are two popular versions, of 18 movements and 37 movements respectively. Tai Chi is the one of the most popular forms of exercise in the world.   Tai Chi students (or “players,” as they are called in China) often wear loose, comfortable clothing and either go barefoot or wear only socks or soft shoes on the feet. People in China usually practice Tai Chi outdoors in the morning, whereas people in the United States attend Tai Chi classes indoors.

Tai Chi classes typically start with a few minutes of standing meditation.  This calms the mind, and helps participants to gather Chi or energy. Students then begin with warm-up exercises, and practice particular postures or forms.  Yang-style Tai Chi, as practiced in the study, is the most popular of five styles used in the United States.

WHAT DOES THE RESEARCH TELL US?
According to the latest research presented at the American Stroke Association‘s International Stroke Conference 2013, Tai Chi may help to reduce falls in stroke survivors.

In the report from the American Stroke Association, out of the three control groups, those stroke survivors practicing Tai Chi had fewer falls than the other two groups of stroke survivors: those receiving usual care or those participating in a national fitness program for Medicare-eligible adults called SilverSneakers.®

Researchers recruited 89 stroke survivors – most of whom had ischemic strokes.   The study was a randomized prospective study conducted outside of a hospital setting. The average age of participants was 70 years old.  Forty-six (46) percent were women.  Most of the participants were college educated, Caucasian, and living in or around Tucson, Arizona.  The majority of the participants had had a stroke within three years prior to the research study.

The research study group was divided into three control groups:  1) 30 practiced Tai Chi, 2) 28 people took part in usual care and 3) 31 people participated in SilverSneakers®.   The Tai Chi and SilverSneakers® groups included specific exercise classes lasting one hour, three times every week for twelve weeks. The usual care group received a weekly phone call and given written information about how they could participate in a community physical exercise activity.

During the twelve-week period, there were 34 reported falls in participants’ homes mainly from slipping or tripping: five falls in the Tai Chi group; 15 falls in the usual care group; and 14 falls in the Silver Sneakers group. Four people asked for medical treatment.

According to the principal researcher, Ruth E. Taylor-Piliae, Ph.D., R.N., and assistant professor at the University of Arizona College of Nursing in Tucson, Arizona,

 Tai Chi is effective in improving both static and dynamic balance, which is important to prevent falls. Tai Chi is readily available in most U.S. cities and is relatively inexpensive.

The results of this study were significant.  More research is needed to study the benefits of Tai Chi which can include: better balance, improved strength and balance, flexibility,  endurance, increased energy, a sense of well-being, reduced anxiety.