Fitness And Health

Archive for February, 2009

Healthy Living:

By Jon Herring

If you were to ask most people,”What is the primary cause of skin cancer?” the answer wouldhave something to do with the sun. That answer would be wrong. The sun is only a co-factor, and in most cases, it is only a minor co-factor.

Just like heart disease, diabetes, and most internal cancers, what you eat (or don’t eat) plays a significant role in the progression and development of skin cancer.

Science has proven that there are some foods which strongly promote skin cancer. One of the strongest promoters of skin cancer (and wrinkles) is polyunsaturated omega-6 fats. These fats are found primarily in vegetable and seed oils. Conventionally raised meats are also very high in omega-6 fats.

When you consume these fats, they are incorporated into your cell membranes. And because these fats are highly unstable and prone to oxidative stress, they promote free radical formation in the body — particularly the skin, which is exposed to oxygen and UV light. The end result is that if you consume too many of these fats in your diet, you will sunburn much faster and more intensely — and you will also be prone to skin cancer.

The solution?

First, avoid foods that contain vegetable and seed oils (corn oil, cottonseed oil, canola, sunflower, soybean, etc.). Read the labels; these ingredients are everywhere. Second, increase your consumption of omega-3 fatty acids from wild salmon and fish oil supplements. While over-consumption of omega-6 fats is known to promote skin cancer (and other degenerative diseases), omega-3 fats are known to be protective. And finally, consume more antioxidant-rich foods to boost your body’s own natural protection against free radical damage.

Follow these three steps and you can continue to enjoy the healing rays of the sun without fear of premature wrinkles or dreaded skin cancer.

This article appears courtesy of Early to Rise’s Total Health Breakthroughs which offers alternative health solutions for mind, body and soul.

By Robert Chu, PhD, L.Ac

Do you find it difficult to get out of bed in the morning because of too much pain? Does it take an hour or two for your body to “warm up” and your joints and muscles to loosen before you can tackle the tasks of the day? If you answered yes, you are not alone.

According to the American College of Rheumatology, fibromyalgia affects 3 to 6 million Americans. That’s 1 in 50 Americans, with seven times more frequency in women than in men.  And according to the NHIS, by 2030 an estimated 67 million Americans are projected to have doctor-diagnosed arthritis.

Morning stiffness is one of the more common complaints doctors hear about from patients with fibromyalgia, arthritis, rheumatism and those whose bodies no longer rebound after a day of activity — even gardening — like it used to.

Don’t let morning stiffness cut your day short by starting it later… And while most people reach for muscle relaxants like Motrin, and pain relievers like Aleve to get them going, you don’t need to.

The Main Causes of Morning Stiffness

The basic causes of morning stiffness are lack of daily physical activity, being overweight, having a poor diet, not sleeping properly, and being in an environment that tends to be cold and/or damp.

Exercising on a daily basis (even walking while swinging your arms) is a great way to release those feel-good endorphins, get the blood moving, and help clear nasty toxins from the body.

Being overweight causes you to carry unnecessary pounds, which puts strain on your joints, muscles, tendons, and ligaments.

A poor diet that is high in simple carbohydrates causes weak muscles, bad posture, and lethargy.

A poor sleeping posture can lock your body in a bad position for hours, causing reduced blood flow to the local muscles, and a buildup of lactic acid, causing stiffness.

Living or working in a cold or damp environment causes muscles to stiffen because the cold or damp affects the blood flow throughout the body.

Relieving Morning Stiffness

You’ll be happy to know that what is causing your morning stiffness can be avoided or corrected… Here are 10 easy things you can do to make a big difference in your life.

1. Be sure to get ample deep sleep so your body can repair and recharge.  Forget about those troubles or conversations or tasks that need addressing; they can be handled tomorrow. Also, be sure to sleep either on your side or on your back — as stomach sleeping causes unnecessary stress on the low back and spine.
2. If your room is drafty, seal the windows or door. If it is cold, try a space heater or use extra blankets to prevent that cold or dampness from stiffening your body.
3. Do some easy stretches while lying in bed, then sitting up in bed, such as bending to the front and sides. This will stretch and loosen the muscles and help flush them with more blood.
4. Take a hot shower. This serves as a means to induce sweating, promotes blood circulation, and releases muscle spasms. Simply stand under the hot water and… relax.
5. After you are warmed up from the shower, do some gentle knee bends — as far as you can go without falling! You can hold on to something for balance if needed. You don’t have to go all the way down, either. These movements exercise almost 90% of the skeletal muscles. Find a counter, table, or chair and use your hands for support.  Exhale and squat as low as you can go, then inhale and stand up again. Do 10 of these to get the morning blood flowing and keep the creaky joints silent.
6. Drink the best water you can find. Often the tap water in our cities is not the freshest or safest. Even cities like Los Angeles have traces of psychiatric medicines and estrogen-like compounds in their tap water — and these toxins build up in your system over time, causing pain.  It is advisable to drink either bottled water or reverse osmosis filtered water.
7. Eat healthier.  Cut down on simple carbohydrates and start reading labels to avoid consuming more toxins.  Simply eliminate all foods with artificial color, enriched white flour, and artificial flavors/sweeteners (high fructose corn syrup, crystalline fructose and aspartame). If you don’t know what it is, or have difficulty pronouncing it, avoid ingesting it.
8. Learn some coping mechanisms and stress management techniques so that you’re not lying awake all night thinking about your problems.  Learning how to deal with toxic people in your life will both allow you to sleep better and reduce the stress-induced muscle spasms that cause pain.
9. Get some regular exercise. The idea is to go out and do some something physical with your body.  Even a simple routine of 10000 steps a day (buy a pedometer!) will greatly improve your health.
10. Be the fashion police! You want to dress appropriately for these cold months, and you might do well to sleep in flannel pajamas or sweats. Remember, cold air causes muscles and joints to stiffen.

These simple tips followed with a little dedication, along with some minor lifestyle changes and improvements to your living environment, can help you overcome morning stiffness in no time.

[Ed. Note: Robert Chu, PhD, L.Ac, QME, has studied the Chinese martial and healing arts since childhood.  He specializes in Master Tung Acupuncture to help patients with musculoskeletal disorders, pain, infertility, cancer treatment related side effects, cardiovascular problems, diabetes, and thyroid issues.  Dr. Chu is a contributing editor and on the advisory board for The Healthy Back Institute.]

This article appears courtesy of Early to Rise’s Total Health Breakthroughs which offers alternative health solutions for mind, body and soul.

One of the simplest and most effective ways to bring down  blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise. Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver’s seat, or with a phone call, exercising and being physically fit can be tough case to sell.

In reality, everyone should exercise, yet survey shows that only 30% of the United States adult population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all.

Inactivity is thought to be one of the key reasons for the surge of type 2 diabetes in America, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling the onset of any kinds of diseases. For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.

In 2003, the Journal of Clinical Endocrinology and Metabolism had published an issue regarding the result of their study and found out that lack of exercise and physical fitness were the key factors behind obesity and other serious diseases like diabetes.

Hence, it is extremely important for a person to stay healthy and be physically fit in order to avoid such illnesses.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” couch potato, is to consult with your health care provider.

If you have cardiac factors, your doctor may want to perform a stress test to establish a safe level of exercise for you.

Certain complications of some diseases will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible “retinal detachment.”

Health experts also contend that patients with sever peripheral neuropathy or PN should avoid foot-intensive weight-bearing exercises such as long-distance walking, jogging, or step aerobics and opt instead for low-impact activities like swimming, biking, and rowing.

If you have conditions that make exercise and physical fitness a challenge, your provider may refer you to an exercise physiologist who can design a fitness program for your specific needs.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor.

The bottom line is that physical fitness and exercise should not have to be a rigid activity and should not come off strong. Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Every little bit really helps a lot.

In the end, you will realize that the many things that good food can bring you are equally the same as what physical fitness can do for you.

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For a great physical fitness program check out Craig Ballantyne’s Turbulence Training

The One Area of Dietetic Change Important For Most People – Cut Down Sugar Intake!

Sugar is the ultimate empty calorie food, eating it gives you spiked up blood sugar and inflammation. Sugar is the great white killer in our diets. How much sugar are you really getting out of the foods you eat? In this video you will be able to see:

The Ultimate Health Tip For Today: Decrease your sugar intake and increase the amount of foods you eat with high anti-oxidants. These are the plant foods, fruit, vegetables, beans, legumes.

Inflammation caused by a sugar loaded diet can lead to heart disease, general flu like symptoms, fatigue, arthritis, and a host of things that you don’t want. The main dietary strategies for fighting inflammation include adequate omega-3 fatty acids intake, reduction of saturated and trans-fats, reduction of sugar, and consumption of a diet high in fruits, vegetables, nuts, and whole grains and low in refined grains.

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Get The Five Forces of Wellness a great guide to stopping the inflammation producing habits in your life. Get This Ultraprevention System For Living An Active, Age-Defying, Disease-Free Life.

By Jon Benson

How would you like to feel better… look better… stop struggling with excess body fat… and help support your community? No joke.

Simply choose to eat fresh veggies and meats instead of mass-produced foods.

Filmmaker Chris Taylor – creator of the documentary Food Fight (foodfightthedoc.com) – points out some of the many benefits of organic foods:

1. You will eat less when you eat organically grown foods. Your body’s
natural appetite mechanisms kick in when they are not suppressed by the chemicals found in grocery store foods.

2. Long term, you will save big bucks on doctors’ bills and other medical costs.

3. You will taste food, perhaps for the first time. Once you taste what “real” carrots taste like (or real broccoli… or real beef), you will never want to settle for less. Food should taste fantastic!

4. By supporting local farmers, you will be helping to build a stronger bond-based community.

What about cost? Well, it’s a bit more expensive to eat this way… but not much. And because you eat less – and save on medical bills – it balances out.

Don’t think you have to make every meal nothing but organic veggies and grass-fed farm protein. No way. But changing just ONE meal a day… or two… will make a world of difference.

[Ed. Note: Start eating better today with help from ETR's natural health newsletter. You'll find dozens of healthy eating strategies plus delicious recipes for meals that can help you feel better and live longer. And that's not all... (read on here)

This article appears courtesy of Early To Rise, a free newsletter dedicated to making money, improving health and secrets to success. For a complimentary subscription, visit http://www.earlytorise.com.