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Step 10: Engage (with other people)
Editor's Note: This is the last of a ten part series on Dr. Noe's "10 Steps to Optimal Health." See below for a recap of all 10 steps.
Your interactions with other people (and even pets) can have a profound influence on health and happiness. People who are socially isolated are at higher risk for heart disease, stroke, infection, pregnancy complications, and cancer, among other diseases. In general, people who are socially isolated have 2-5 times the risk of death from all causes compared to those that are not isolated. This is an enormous effect, far exceeding most other risk factors and drug effects. It doesn't seem to matter too much what you do or who you do it with, as long as you engage with others. This could include family, friends, coworkers, pets, volunteering, church, social groups, clubs, etc.
Here is a sample of some of the evidence that demonstrates the importance of being engaged with others:
· Single men die earlier than married men. They have more heart attacks and more cancer and they have lower survival rates for both. In one study, men that lived alone were 4 times more likely to suffer a second heart attack than those who didn't live alone.
· Having a dog increases survival rates after heart attack and cancer. In one study, non-dog owners were 6 times more likely to die of a second heart attack than dog owners.
· In the early 1900s it was thought that a sterile environment would be best for babies. As a result, babies in a number of orphanages were placed in sterile cubicles and were only picked up or touched when necessary. Tragically, it was discovered in a 1915 study of 10 of these orphanages that every single baby in this program died by the age of 2.
· In a study of cholesterol plaque buildup in rabbits (the kind that leads to heart attack and stroke), it was discovered that rabbits that were handled by the researchers had 60% less plaque than the rabbits that weren't handled.
· In breast cancer, women who participated in a support group for 6 weeks lived twice as long as women who did not participate.
For an in-depth treatment of this subject, read Love and Survival: 8 Pathways to Intimacy and Health by Dean Ornish, MD. |
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Dr. Noe's 10 Steps to Optimal Health
1. Be physically active (at least 45-60 minutes, 6 days per week)
2. Don't eat sugar or white flour (this includes maple syrup and honey)
3. Eat a rainbow each day (at least 8-10 servings of fruits or vegetables in a variety of colors)
4. Don't smoke
5. Avoid your food allergens
6. Consume omega 3 oils daily (fish, fish oil, flax oil)
7. Take vitamin D daily (2000-4000 IU)
8. Avoid excessive alcohol (7 drinks or less per week for women, 14 for men)
9. Watch your stress
10. Engage (with other people) |
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Dealing with Chemical Sensitivities
The number of pollutants and chemicals in our society is increasing and so, too, is the number of people with reported sensitivities to toxins in the environment. Both indoors and outdoors, potential irritants are everywhere. But why some people react more than others to these substances isn't exactly clear. Here are some further facts about chemical sensitivities:
Sources of irritants. Potential chemical irritants and pollutants are typically found in our air, water, soil, and food. The irritants include tobacco, industrial smoke, chemical solvents, and pesticides. Adding to this problem is the fact that some homes and buildings lack adequate ventilation, which can increase or intensify a person's exposure to airborne pollutants.
Asthma? Allergy? Or something else? Research shows that certain toxins might increase the risk of cancer and neurological disorders, and negatively impact the immune system. In other cases, individuals have reported less severe (but nonetheless frustrating and at times disabling) symptoms triggered by chemicals or pollutants. The symptoms usually occur in the respiratory system, the gastrointestinal tract, or on the skin. The Asthma and Allergy Foundation of America points out that some of these people are probably suffering from asthma or allergy caused by environmental irritants. But sometimes the symptoms are wider in scope and not entirely explained by these two conditions.
Challenges with diagnosis. A person with sensitivities to chemicals in their environment might experience very specific symptoms, such as burning eyes fatigue, dizziness, and headaches. In some cases, a physician or workplace expert can get right to the heart of what is causing the problem and remove the source of irritation. When the symptoms are vague, however, a chemical sensitivity may be difficult to diagnose. With thousands of chemicals in our environment, a specific irritant can be hard to isolate and harder still to directly link to the symptoms that the person is experiencing.
Multiple Chemical Sensitivity. One sensitivity disorder has appeared in the medical literature: Multiple Chemical Sensitivity (MCS). According to the Merck Manual, MCS is defined as, "...a disorder that seems to be triggered by exposure to low levels of multiple identifiable or unidentifiable chemical substances commonly present in the environment." Reported triggers include alcohol, drugs, caffeine, food additives, carpet and furniture odors, fuel odor, engine exhaust, paint, pesticides, herbicides, perfumes, cleaning products, fabric softener, and personal care products (including highly perfumed shampoo, deodorant, and soap). Common symptoms are flushing, fainting, fatigue, and dizziness. The Merck Manual recommends allergy testing and avoiding the irritants to whatever extent is possible. On the other hand, the Manual also recommends avoiding isolation, and sometimes getting counseling - not because it is necessarily a psychological problem, but in order to cope with and learn behaviors to deal with the syndrome.
A controversial topic. Many large health organizations still don't recognize Multiple Chemical Sensitivity syndrome as a specific physical condition. The U.S. Environmental Protection Agency, however, has recognized the wide scope of toxic substances in our living space and the dangers these substances pose to human health. The controversy over this syndrome seems to be based on three factors: 1) a lack of clinical research on the topic, 2) the broad range of symptoms a person may suffer from, and 3) the high rate of depression and anxiety that people diagnosed with this syndrome also appear to have. The third factor might be why physicians believe the symptoms are caused by anxiety or depression. People with MCS say it's the other way around - that the symptoms cause anxiety or depression.
What can you do? If you think that you are suffering from a chemical or pollutant sensitivity, visit a knowledgeable physician - one who is aware of occupational and environmental disorders. Regardless of the cause, if you're suffering from persistent or concerning symptoms, see a physician for a complete history and a full physical examination. Also, find out if anyone else in your home or work environment is experiencing similar symptoms, and let your doctor know. And find ways to reduce your exposure to known pollutants and irritants in your daily environment - for example, by avoiding all secondhand smoke and using environmentally-friendly products in your home.
Choose healthy habits. The best thing you can do is to live as balanced and healthy life as possible. Eat fresh, whole, unprocessed, organic food as much as possible with plenty of fruits and veggies, and get a good amount of exercise. These activities can boost the natural detoxifying activities in the body. Also, educate yourself about environmental irritants, and learn how to create healthy home, neighborhood, school, and work environments. As a society, we have come to accept and even support the presence of chemicals and pollutants in our environment. But we do so without knowing the total effect from these daily chemical exposures.
It is also important to keep in mind that "medically unexplained" does not mean that something is "only in a person's head." Rather it may indicate that the proper diagnostic tools are lacking and that we lack understanding about the extent of chemicals and pollutants in our environment, their effects, and the impact they have on certain individuals. That's why continued discussion and research is vital - to help us understand this topic better, and to help those who suffer from such sensitivities.
Sources: 1) Chemical sensitivities . Asthma and Allergy Foundation of America. 2) Multiple chemical sensitivity syndrome. Merck Manual. 3) Indoor air pollution: An Introduction for health professionals. U.S. Environmental Protection Agency. 4) Multiple chemical sensitivity: Fact or Fiction. Cleveland Clinic. 5) Rakel D. Detoxification. Chapter 98. Integrative Medicine. Saunders. 6) Solvents. U.S. Occupational Safety & Health Administration. U.S. Department of Labor. © Wellsource Inc., used with permission |
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Cinnamon and Type 2 Diabetes
Could it be that there is something in simple cinnamon that actually helps in managing type 2 diabetes? It seems there is.
More than 170 million people worldwide have type 2 diabetes. Anything that can improve health for those with diabetes -- especially something that is simple and inexpensive -- could have major implications.
If you have type 2 diabetes or prediabetes (fasting blood glucose of more than 100), talk with your doctor about including more cinnamon in your diet.
The Study
In a carefully controlled study of 60 people with type 2 diabetes, researchers found evidence that daily intake of cinnamon (in pill form for this study) lowered blood glucose, cholesterol, and triglycerides. No other dietary changes were made.
The 60 participants were randomly divided equally into six groups. Three groups took cinnamon daily, either one gram, three grams, or six grams. The other three groups were given placebo tablets. None of the participants knew which group they were assigned to. The cinnamon pills (and placebo pills) were taken every day for 40 days. Blood from each participant was collected and tested on day zero, 20, 40, and 60 of the study.
The Results
After 40 days, all three levels of cinnamon intake showed significant decreases in fasting serum glucose (blood sugar), LDL cholesterol, total cholesterol, and triglycerides. No significant changes occurred in the control (placebo) group. After 60 days, which was 20 days after cinnamon intake was stopped, the changes persisted.
One gram is just 1/5 teaspoon, three grams just over ½ teaspoon, and six grams just more than a teaspoon. Over the period of the study, smaller amounts seemed to work just about as well as larger amounts.
How Can You Benefit from This Information?
Cinnamon seems to have an insulin-like effect in your body. If you have type 2 diabetes (or even if you don't) add cinnamon to your coffee (before brewing) or tea, sprinkle it on your oatmeal or toast, or even add a sprinkle or two to your orange juice. Cinnamon can be used in baking, cinnamon sticks can be used to stir tea or coffee, and cinnamon can be sprinkled on salads, desserts, and other foods. Just a little, used on most days, could have a significant effect on your health.
Research Conclusions
The authors finished the study report by stating, "In conclusion, cinnamon reduced serum glucose, triglyceride, total cholesterol, and LDL cholesterol levels in people with type 2 diabetes. Because cinnamon would not contribute to caloric intake, those who have type 2 diabetes or those who have elevated glucose, triglyceride, LDL cholesterol, or total cholesterol levels may benefit from the regular inclusion of cinnamon in their daily diet. In addition, cinnamon might be beneficial for the rest of the population to prevent and control elevated glucose and blood lipid levels."
Sources: 1) Khan A et al. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care, 26:3215-3218. 2) Cinnamon, glucose tolerance and diabetes. U.S. Department of Agriculture. USDA Quality of Information Guidelines. Journal of Agriculture and Research Chemistry. © Wellsource Inc., used with permission |
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The Research Says...
Prenatal Exposure to BPA Raises Wheezing Risk in Childhood
A study has found that when pregnant women, especially those in their first trimester, are exposed to bisphenol A (BPA), their children have twice the risk of suffering from wheezing at six months of age suggesting, if confirmed by further research, a possible need for pregnant women to avoid BPA during pregnancy. (BPA has been used for over 40 years in the manufacture of many hard plastic food containers and in the lining of metal food and beverage cans, and is found on thermal paper, cash register receipts. Trace amounts have been found in foods from these containers, and some research has suggested negative health risks.) In 367 pairs of mothers and infants, a link between higher detectable levels of BPA in the urine of the pregnant mothers, and the reported incidence of infant wheezing, was found only among the youngest children. For example, there was no link found among children by three years of age. This study was presented in the May 1, 2011 session of the annual meeting of the Pediatric Academic Societies, in Denver. It will be published in a future issue of a pediatric journal.
Early-Life Nutrition May Have Long-Term Metabolic Effects
Researchers have determined that babies feeding on breast milk, high-protein formula, or low-protein formula exhibit various different metabolic effects and growth patterns with some showing up even at 15 days of age and others at three years, suggesting the possibility of life-long metabolic effects stemming from the very earliest dietary sources. Babies were divided into three groups and fed breast milk, a formula containing only 1.8 gm of protein per 100 kilocalories, or a formula containing 2.7 gm of protein per 100 kilocalories, respectively. At 15 days, breastfed babies showed lower blood insulin levels than formula-fed babies; but insulin differences disappeared by age nine months. At three years, high-protein formula-fed babies showed higher blood pressure and diastolic pressure (the lower number in a blood pressure reading) although within the normal range. The three-year study suggested formula feeding could have longer-range effects and that babies should be fed breast milk or formula that mirrors its metabolic effects. This study was presented on May 2, 2011 in Denver at the annual meeting of the Pediatric Academic Societies. Not yet available online, it will publish in a future issue of a pediatric journal.
Structured Exercise Improves Glucose Control in Diabetics
A study has found that specifically placing diabetic type 2 patients on structured exercise training, whether aerobic or resistance or both, is associated with reduced hemoglobin A1c levels, which indicate improved blood glucose (sugar) control, when combined with a dietary intervention. Also, greater total exercise duration per week was linked to a greater improvement in glucose control. (Persistently higher glucose levels in the blood are a defining characteristic of diabetes type 2.) In line with standard recommendations for diabetics, practitioners often advise diabetic patients to get more physical exercise and change their diet, but this new systematic review of all major, previous studies found that this produced a more modest glucose control benefit. Simple advice to exercise, without dietary advice, showed no benefit. Structured training duration of more than 150 minutes a week showed a 2.5 times higher glucose control benefit than training less than 150 minutes a week. Higher intensity exercise was not found to provide a further glucose control benefit. This study was published in the May 4, 2011 issue of the Journal of the American Medical Association and is available online now at http://bit.ly/ifMFaj with subscription or access fee.
Childhood Toxin Exposure Still Significant Healthcare Cost
Researchers have concluded that, despite the reduction of childhood healthcare costs related to lead exposure and asthma, chemical factors in the environment were still responsible for major childhood healthcare costs, which represented as much as 3.5 percent of the entire US healthcare budget in 2008. The study found that childhood exposure to toxic chemicals raises costs among children, related to lead poisoning, autism, asthma, attention deficit hyperactivity disorder (ADHD), and cancer. The analysis also included indirect costs such as loss of productivity among parents of sick children. The report praised the past removal of lead from gasoline and paint, but suggested new chemicals may have taken their place in the environmental picture. The study on 2008 healthcare costs was just released by the journal Health Affairs and will appear in a future issue. It is available online now at http://bit.ly/iVplkT without fee.
Vitamin D Supplements Boost COPD Rehabilitation Benefit
A study has found that, among chronic obstructive pulmonary disease (COPD) patients who participated in a three-month respiratory rehabilitation exercise program, those who simultaneously received large-dose vitamin D supplementation experienced a significant boost in exercise capacity and respiratory muscle strength, compared to those who received placebos. (COPD is a progressive lung disease that includes chronic bronchitis and emphysema, and can involve chronic coughing or shortness of breath; it is exacerbated by a lack of exercise, which is common among sufferers, and rehabilitation programs aim to increase lung muscle strength and exercise capacity.) Although the US recommended daily allowance for vitamin D is 600 international units (IU) for those up to age 70, and 800 IU for those older, the researchers gave some COPD rehabilitation patients 100,000 IU daily. Within three months, those patients significantly surpassed the others in lung strength and exercise capacity. Researchers suggested vitamin D supplements could boost the regular benefits of rehabilitation programs. Further study is needed to determine how vitamin D effects this benefit. This study was presented May 16, 2011 at the international conference of the American Thoracic Society in Denver. It is not yet available online.
Sleep Apnea Linked to Faster Cancer Growth
Researchers have found evidence that the intermittent interruption in breathing that occurs in patients with obstructive sleep apnea (OSA) may cause greater proliferation of cancer cells, increased tumor growth, and more aggressive cancers. (OSA is a disorder in which patients regularly stop breathing for short periods during sleep, and it may affect as many as five percent of Americans, raising the risk of cardiovascular disease and lung problems.) Previous research had shown an association between continuous hypoxia, or shortness of oxygen, and cancer growth, but it was not known until now whether the intermittent hypoxia of OSA had the same effect. It is worth noting that the research focused only on melanoma cancer. The team suggested that if further research confirms these results, or worse, finds that the interruption in breathing can actually cause cancer in OSA patients in the first place, it will mean that the public health impact of untreated OSA may be far greater than ever suspected. This study was presented May 18, 2011 in Denver at the international conference of the American Thoracic Society. It has not yet been published or posted online.
Baked or Broiled Fish Linked to Lower Heart Failure Risk
A study has found that consumption of five or more weekly servings of broiled or baked fish may lower heart failure risk by 30 percent, while one weekly serving or more of fried fish may increase heart failure risk by 48 percent. The researchers found heart failure risk was reduced further when the fish was dark, such as salmon or mackerel, compared to when the fish was tuna, or light fish such as sole or cod. Despite earlier studies, the team did not find any lower heart failure risk with increased intake of omega-3 fatty acids, or alpha-linolenic acid (ALA); and while frying increases trans fatty acid (TFA) content, no link was found between TFA intake and heart failure risk. The finding may not be one of cause and effect because those eating more baked or broiled fish were more likely to be older, heavier, less active, diabetic, and smokers, and to eat fewer fruits and vegetables. All participants were women. This study was released May 24, 2011 but will not be published until a future issue of Circulation: Heart Failure. It is available online now at http://bit.ly/kFgKgh without charge.
Well-Timed Prenatal Vitamins Reduce Autism Risk
Researchers have concluded that taking prenatal vitamins for three months before becoming pregnant and one month after getting pregnant lowers the risk of having a child with autism, especially for genetically susceptible mothers and children. (Prenatal vitamins are supplements that are recognized by health organizations, such as the American Dietetic Association, as increasing the likelihood of a healthy newborn.) Mothers of autistic children were 4.5 times more likely both to have genotypes linked to greater risk of having autistic children, and to report not having taken prenatal vitamins during the three months prior to, and the first month of, pregnancy. Taking prenatal supplements after the first month of pregnancy had no effect on the risk of having an autistic child. Researchers suggested that folic acid, which is synthetic vitamin B9, and other B vitamins in prenatal vitamins might help protect against deficits in early fetal brain development, even among the genetically susceptible. Due to possible inaccuracies involved in interviewing women years after giving birth, the team stressed the need for further research. This just-released study will be published in the July, 2011 issue of the journal Epidemiology and is available online now at http://bit.ly/jAVqh9.
Sleep Loss Decreases Testosterone, Increasing Health Risks
A small study has concluded that young men who sleep less than five hours a night for eight days experience an average reduction of 10 to 15 percent in their testosterone levels, with the lowest levels occurring between 2pm and 10 pm, and that these lower levels increases the risk of low-testosterone-related health effects. (Testosterone levels very gradually diminish with age, about one to two percent per year, but especially low levels can cause symptoms such as reduced bone and muscle mass, as well as decreased energy, erectile dysfunction, mood problems, fatigue, sleep disturbance, and low sex drive.) The men in the study, whose average age was 24, were rigorously screened to rule out any endocrine, psychological, or sleep problems. They slept 10 hours a night for three days, then five hours a night for eight days, and testosterone was measured after each phase. Also, the participants reported reduced mood, vigor, and sense of well-being, worsening with each day of the reduced sleep phase. This study was published in the June 1, 2011 issue of the Journal of the American Medical Associations. It is accessible online now at http://bit.ly/iNYIFs with subscription or fee.
©2011 ChooseNewsDaily, used with permission
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