Give me a fever and I can cure any disease.
- Hippocrates
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Sweat it Out in the Sauna
The sauna, a Finnish bathing tradition, is widely practiced for its health benefits. While the statement above from Hippocrates (known as the Father of Modern Medicine) is hyperbole, it does allude to the healing power of an increased body temperature.
There are two main types of saunas, traditional and infrared; both result in profuse sweating, but the method of heating the body is different. A traditional sauna (above left) is set between 150 - 185 degrees F, with the user controlling both the temperature and the humidity. Pouring water over the rocks increases the humidity, moistening nasal passages, and allows the use of aromatherapy by mixing essential oils with the water. Traditional saunas are often larger and provide a more social environment. An infrared sauna (at right) is usually set between 120 - 140 degrees F; the emitters deliver a deep body-penetrating heat. Here are some of the benefits you'll experience, whether you choose to perspire in a traditional or infrared sauna:
Stress Relief - Many sauna bathers cite stress reduction as the number one benefit. A warm, quiet space without distractions from the outside world is soothing. The heat stimulates the release of endorphins, the body's "feel good" chemicals, and provides a wonderful afterglow.
Relaxed Muscles and Joints - The heat of the sauna causes body temperature to rise and blood vessels to dilate; increased blood flow speeds up the body's natural healing processes. Use of a sauna after physical sports helps reduce muscle tension and aids in elimination of lactic acid and other toxins that may be present.
Detoxification - Most of us do not actively sweat on a daily basis. The skin is our body's largest organ of elimination; the deep sweating that occurs in a sauna can help reduce levels of lead, copper, zinc, nickel, mercury, and chemicals that are commonly absorbed from our daily environment.
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Skin Cleansing - Sweating rinses bacteria out of the epidermal layer and sweat ducts. Cleansing the pores has been shown to improve capillary circulation, deterring collagen breakdown and giving the skin a healthy glow.
Deeper Sleep - Raising the body temperature in a sauna compels it to normalize itself afterwards. This temperature readjustment and slow decline in endorphins is key in facilitating sleep.
Strengthens Immune System, Congestion Relief - Sauna heat puts the body into an artificial fever state (hyperthermia). This "fake fever" stimulates the immune system, resulting in increased production of disease-fighting white blood cells and antibodies. Also, sauna bathing can relieve congestion from colds and allergies, particularly when used with steam in a traditional sauna.
To make the most of your sauna experience: Avoid eating for at least an hour beforehand; do not use while under the influence of alcohol. Drink a large glass of water before entering the sauna, during any breaks, and immediately after. Start with short periods - 15 - 20 minutes - and build up to about half an hour. Shower afterwards (a cold rinse is great!), then rest, ideally with your feet elevated, for a short period before resuming activity. If you are planning to buy a sauna for home use, choose one with low EMF (electromagnetic field) levels. Last, be sure check with your physician regarding sauna use if you have any medical conditions.
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Health benefits of having a pet have been documented by many studies; and when your pet is rescued from a shelter, it is truly a win-win experience.
On October 29, Moffly Media, Westport Magazine, and Mitchells presented a fashion show and lunch titled "Rescue You, Rescue Me" to benefit homeless dogs. NBC correspondent and animal advocate Jill Rappaport was the honoree, and Emmy award winner Richard Wiese of ABC's "Born to Explore" served as master of ceremonies. Net proceeds of the $120,000 raised will be donated to local shelters PAWS and WASA. Prime Health Style was proud to participate as a sponsor for this heartwarming event. There are countless loving animals who through no fault of their own have ended up in shelters - see above photos of available dogs, placed on each seat at the event. I strongly encourage you to consider adoption when choosing a pet.
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Food Focus: Artichokes
Artichokes, although considered by many to be a vegetable, are actually an unusual variety of thistle, native to the Mediterranean region. In the U.S., the majority are grown in California. Most common are globe artichokes (Cynara scolymus, right). Fuzzy, immature florets at the center of the buds constitute the "choke;" the edible portion consists of the fleshy lower part of the leaves and the base, known as the heart. Closely related are cardoons (Cynara cardunculus); their young leaves as well as the stalks are eaten.
Artichokes were used medicinally in the 4th century B.C. by the ancient Greeks and Romans to treat digestive problems; it was not until the 20th century that they became widely popular as a delicious food. Clinical studies show that artichokes help with digestive issues such as bloating, constipation, and irritable bowel syndrome due to high fiber content. Two powerful antioxidants, cynarin and silymarin, promote bile flow and elimination of toxins from the liver and may help in regeneration of liver tissue.
Artichokes are packed with other antioxidants, including quercitin and rutin, which boost the immune system and help prevent cancers and heart disease; high amounts of luteolin, lowering LDL (bad) cholesterol and increasing HDL (good) cholesterol; anthocyanins to help with urinary tract health and memory function; and caffeic acid and chlorogenic acid, containing antimicrobial and antiviral properties. Also, significant levels of vitamin C discourage conditions such as mucositis and fibrosis and reduce the chances of breast cancer, prostate cancer, and leukemia.
A rich source of many vitamins and minerals, artichokes contain potassium for neutralizing excess sodium to control heart rate and blood pressure; phosphorous to benefit brain health and cognitive function; high levels of folic acid to help prevent neural tube defects in newborn babies; and copper, iron, magnesium, manganese, and vitamin K for metabolic functions and strong bones.
Artichokes are available in the market all year round. Choose those that feel heavy for their size, with compact leaves and no cuts or bruises. They are best when used while they are fresh, but can be stored in a plastic bag in the refrigerator for up to a week.
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Recipe of the Month: Artichokes with
Walnut Shallot Vinaigrette
Artichokes Prep time: 10 minutes Cooking time: 30 minutes
Serves 2
4 sprigs parsley
2 cloves garlic
2 bay leaves
1 lemon, cut in half
salt and pepper
2 whole artichokes
1. Put the parsley, garlic, bay leaves, lemon, and 2 quarts water in a large pot and bring to a boil. Season liquid lightly with salt and pepper.
2. Meanwhile, prepare the artichokes. Wash under cold water and, using a heavy knife, cut off the stems close to the base. Peel off the lower petals that are small and tough. Cut off the top inch of the artichoke and trim the thorny tips of the leaves with kitchen shears.
3. Place the artichokes in the steaming liquid. Cover, turn down the heat, and simmer for 20 - 30 minutes. The artichokes are done when the base can be pierced easily with a knife.
4. Remove carefully from pot and drain. Serve on a plate with dressing alongside for dipping.
Note: Be sure to provide a side plate for discarded leaves and a napkin/finger bowl for guests to wash hands.
Walnut Shallot Vinaigrette
Prep time: 5 minutes
Yield: 4-6 servings
1 shallot, minced
1 teaspoon sea salt
1/4 cup high-quality sherry vinegar
3 tablespoons walnut oil
3/4 cup extra-virgin olive oil
freshly ground black pepper
1. Mix shallot and salt in small bowl and let weep for 5 minutes.
2. Add remaining ingredients and whisk until well combined.
3. Serve alongside artichokes and refrigerate leftover portion.
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Happiness and healthy living are contagious! Please forward this newsletter to family members, friends, or colleagues who may be inspired by it.
Wishing you a wonderful Thanksgiving,
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