Say No-No to food and water-Norne Infection

Adapted from Leo Galland, M.D 

 

Resisting Food or Water-Borne Infection 

 

Here’s some tips on how to stay healthy 

 

(1) Avoid Antacids and Acid Lowering Drugs. The body’s first line of defense against intestinal infection is the acid produced by a healthy stomach. Stomach acid kills most of the bacteria and parasites that are swallowed along with meals. Strong suppression of stomach acid increases the risk of intestinal infection. If you are troubled with frequent heartburn, gastritis or ulcers, there are potent alternatives to acid lowering therapies which are described in my book, The Four Pillars of Healing. 

(2) Avoid Unnecessary Antibiotics. The second line of defense against intestinal infection is the normal intestinal bacteria, especially Lactobacilli residing in the small intestine. Antibiotics decimate Lactobacilli. In so doing, they increase the risk of subsequent intestinal infection. Strategies for avoiding or reducing antibiotic use are also described in The Four Pillars of Healing and will form the basis for a future column. 

(3) Supplement your diet with friendly bacteria, especially if you must take antibiotics. A large body of research over the past ninety years has demonstrated the preventive value of eating foods fermented with Lactobacilli (like the well known Lactobacillus acidophilus) or their cousins, the Bifidobacteria. Eating these friendly bacteria helps to prevent antibiotic-induced diarrhea and travelers diarrhea. The daily dose should be between one billion and ten billion viable bacteria. More may cause gastrointestinal irritation. Lactobacillus plantarum, a species of bacteria that grows on plants, is the only Lactobacillus not harmed by antibiotics and can be taken simultaneously with them. Lactobacillus plantarum grows naturally in fermented vegetables like sauerkraut and is also available in pill form. 

(4) Eat a diet high in fiber. Fiber is the term that describes remnants of plant cells that are resistant to human digestion. The usual sources are vegetables (especially beans, peas and winter squash), whole grain cereals and breads (made from whole wheat, brown rice or whole oats), nuts, and seeds. Among fruits, one gets the most fiber per serving from apples and berries. High fiber diets support the growth of Lactobacilli and other friendly flora in the large intestine and inhibit the ability of disease causing bacteria and parasites to attach themselves to the intestinal wall. 

Carrots, carob, blueberries and raspberries contain complex sugars (oligosaccharides) which interfere with the binding of pathogenic bacteria to the intestinal lining. Juices made from these plants have been used in Europe for centuries for the treatment or prevention of diarrhea. 

(5) Use antimicrobial herbs and spices. Before they were used as seasoning, culinary herbs and spices were most likely used for food preservation. Antimicrobial activity of garlic has been repeatedly demonstrated against many species of bacteria, fungi, parasites and viruses. The dose of garlic needed to obtain significant benefit is at least ten grams (about three small cloves) per day. Onion lacks the potency of garlic but can be consumed in much larger quantity, so that its antimicrobial benefits may be equal to those of garlic if consumed regularly. Turmeric relieves intestinal gas by lowering the numbers of gas forming bacteria; it also has anti-fungal activity and has been traditionally used for relieving inflammation. The effective dose is about one gram per day. Ginger, which contains over four hundred chemically active ingredients, has long been used for the treatment of digestive complaints. It protects the intestinal lining against ulceration and has a wide range of actions against intestinal parasites. Sage and rosemary contain the essential oil, eucalyptol, which kills Candida albicans, bacteria, and worms. Oregano contains over thirty biologically active ingredients of which twelve have antibiotic, antiviral, antiparasitic or antifungal effects. Heating at 200 degrees (Fahrenheit) for twenty minutes destroys the antibacterial activity of most of these spices. They should be added to food at the end of cooking, just before being eaten. 

 

Say No-No to food and water-Norne Infection

Adapted from Leo Galland, M.D 

 

Resisting Food or Water-Borne Infection 

 

Here’s some tips on how to stay healthy 

 

(1) Avoid Antacids and Acid Lowering Drugs. The body’s first line of defense against intestinal infection is the acid produced by a healthy stomach. Stomach acid kills most of the bacteria and parasites that are swallowed along with meals. Strong suppression of stomach acid increases the risk of intestinal infection. If you are troubled with frequent heartburn, gastritis or ulcers, there are potent alternatives to acid lowering therapies which are described in my book, The Four Pillars of Healing. 

(2) Avoid Unnecessary Antibiotics. The second line of defense against intestinal infection is the normal intestinal bacteria, especially Lactobacilli residing in the small intestine. Antibiotics decimate Lactobacilli. In so doing, they increase the risk of subsequent intestinal infection. Strategies for avoiding or reducing antibiotic use are also described in The Four Pillars of Healing and will form the basis for a future column. 

(3) Supplement your diet with friendly bacteria, especially if you must take antibiotics. A large body of research over the past ninety years has demonstrated the preventive value of eating foods fermented with Lactobacilli (like the well known Lactobacillus acidophilus) or their cousins, the Bifidobacteria. Eating these friendly bacteria helps to prevent antibiotic-induced diarrhea and travelers diarrhea. The daily dose should be between one billion and ten billion viable bacteria. More may cause gastrointestinal irritation. Lactobacillus plantarum, a species of bacteria that grows on plants, is the only Lactobacillus not harmed by antibiotics and can be taken simultaneously with them. Lactobacillus plantarum grows naturally in fermented vegetables like sauerkraut and is also available in pill form. 

(4) Eat a diet high in fiber. Fiber is the term that describes remnants of plant cells that are resistant to human digestion. The usual sources are vegetables (especially beans, peas and winter squash), whole grain cereals and breads (made from whole wheat, brown rice or whole oats), nuts, and seeds. Among fruits, one gets the most fiber per serving from apples and berries. High fiber diets support the growth of Lactobacilli and other friendly flora in the large intestine and inhibit the ability of disease causing bacteria and parasites to attach themselves to the intestinal wall. 

Carrots, carob, blueberries and raspberries contain complex sugars (oligosaccharides) which interfere with the binding of pathogenic bacteria to the intestinal lining. Juices made from these plants have been used in Europe for centuries for the treatment or prevention of diarrhea. 

(5) Use antimicrobial herbs and spices. Before they were used as seasoning, culinary herbs and spices were most likely used for food preservation. Antimicrobial activity of garlic has been repeatedly demonstrated against many species of bacteria, fungi, parasites and viruses. The dose of garlic needed to obtain significant benefit is at least ten grams (about three small cloves) per day. Onion lacks the potency of garlic but can be consumed in much larger quantity, so that its antimicrobial benefits may be equal to those of garlic if consumed regularly. Turmeric relieves intestinal gas by lowering the numbers of gas forming bacteria; it also has anti-fungal activity and has been traditionally used for relieving inflammation. The effective dose is about one gram per day. Ginger, which contains over four hundred chemically active ingredients, has long been used for the treatment of digestive complaints. It protects the intestinal lining against ulceration and has a wide range of actions against intestinal parasites. Sage and rosemary contain the essential oil, eucalyptol, which kills Candida albicans, bacteria, and worms. Oregano contains over thirty biologically active ingredients of which twelve have antibiotic, antiviral, antiparasitic or antifungal effects. Heating at 200 degrees (Fahrenheit) for twenty minutes destroys the antibacterial activity of most of these spices. They should be added to food at the end of cooking, just before being eaten. 

 

Pleasures for Health

Adapted from David S. Sobel, MD 

Imagine the world without pleasure. Life would appear colorless and humorless. A baby’s smile would go unappreciated. Foods would be tasteless. The beauty of a Bach concerto would fall on deaf ears. Feelings like joy, thrills, delights, ecstasy, elation and happiness would disappear. The company of others would not bring comfort and joy. The touch of a mother would not soothe, and a lover could not arouse. Interest in sex and procreation would dry up. The next generation would wait unborn. 

Human beings evolved to seek enjoyment to enhance survival. What better way to assure that healthy, life-saving behaviors occur than to make them pleasurable? From eating to reproduction, from attending to the environment to caring for others, pleasure guides us to better health. Doing what feels right and feeling good are usually beneficial for health and the survival of the species. 

Yet, at nearly every turn pleasure has gotten a bad name. People are almost phobic about having fun, increasingly viewing themselves as fragile, vulnerable, ready to develop cancer or heart disease at the slightest provocation. In the name of health people give up many of their life enjoyments. Compulsion, disruption, and disease lurk if we lapse. Research and thinking in medicine and psychology reflect this pathological focus on the causes and treatment of disease, while virtually ignoring acts that build health. There is a strong anti-pleasure bias in medical research with a great amount of information about health hazards of pleasure and a scarcity of details about its health-promoting effects. 

There are many more studies of the disastrous repercussions of life-long alcoholism than researches about the benefits of moderate alcohol consumption. There are myriad studies about noise exposure but hardly a score on the therapeutic benefits of music. Researchers dwell on sexual dysfunction, the lethal dangers of sexually transmitted diseases, and catalogue thousands of sexual aberrations. However, they spell out little as to how a pleasurable sexual life contributes to well-being. We have to move beyond “Just Say No” to some positive messages about satisfying ways to improve health. 

Don’t get us wrong. We recognize that exercising, not smoking or drinking to excess, wearing seat belts, avoiding extreme sunburn, all contribute to a long, healthy life. Even so, the sum total of all the “good health habits” still doesn’t add up to as much as we might believe and doesn’t explain the essential vitality of some people. 

We have no quarrel with the evidence that some pleasures, like cigarette smoking, high alcohol consumption, addictive drugs, driving much too fast, are unhealthy and should be knocked off, whether you fancy them or not. Clearly some pleasures and some conditions are injurious to health. And some pleasures can become addictive compulsions, destroying lives, relationships, and pleasure itself. 

The important point is that worrying too much about anything-including calories, salt, cancer, and cholesterol-can rob your life of vitality, and that living optimistically, with pleasure, zest, and commitment enriches if not lengthens life. 

Self-Care Tips
Some healthy pleasures: 

• If the thought of surgery, hospitalization, or the dentist’s drill sends chills up your spine, you can try transcend-dental medication with sound. When music is played for patients before, during, or after surgery, it has been found to reduce anxiety, lessen pain, and speed recovery. 
• A whiff of spiced apple seems to modify the stress response: lower blood pressure, slower breathing, more relaxed muscles, and slower heart rate. 
• An afternoon nap may help us by-pass heart disease. One study found that those who routinely took a 30-minute afternoon nap were 30% less likely to suffer a heart attack. 

The Thing with Hypertension

Adapted from MAyoClinic August 11, 2006
High blood pressure and exercise: Why activity is key
High blood pressure and exercise are closely related. Learn how small changes in your daily routine can make a big difference.
The risk of high blood pressure (hypertension) increases with age. And like it or not, you get older every day. But you don’t need to sit back and wait for high blood pressure to strike. Get moving! Regular exercise can help prevent high blood pressure, which reduces the risk of cardiovascular disease and stroke. And if your blood pressure is already high, exercise can help you control it.
How exercise helps
How are high blood pressure and exercise connected? Regular physical activity makes your heart stronger. A stronger heart can pump more blood with less effort. And the less your heart has to work, the less force, or pressure, that’s exerted on your arteries.
Becoming more active can lower your blood pressure by an average of 10 millimeters of mercury (mm Hg). That’s the same effect as some blood pressure medications. For some people, it’s enough to reduce the need for blood pressure medication.
If your blood pressure is at a desirable level — less than 120/80 mm Hg — exercise can keep it from rising as you age. And there’s more. Regular exercise also helps you maintain a healthy weight, another important way to control blood pressure.
The caveat? You need to keep it up. It takes about one to three months for regular exercise to have a stabilizing effect on blood pressure. The benefits last only as long as you continue to exercise.
What counts?
Flexibility and strengthening exercises are an important part of an overall fitness plan, but it takes aerobic activity to control high blood pressure. And you don’t need to spend hours in the gym every day to benefit. Simply adding moderate physical activities to your daily routine will help.
Any physical activity that increases your heart and breathing rates is considered aerobic. Mowing the lawn, raking leaves or scrubbing the floor counts — as long as it takes effort. Other common forms of aerobic activity include climbing stairs, walking, jogging, bicycling and swimming.
Aim for at least 30 minutes of aerobic activity most days of the week. If you can’t set aside that much time at once, remember that shorter bursts of activity count, too.
 

When you need your doctor’s OK
Sometimes it’s best to check with your doctor before you jump into an exercise program, especially if:
§  You’re a man older than age 40 or a woman older than age 50
§  You smoke
§  You’re overweight or obese
§  You have a chronic health condition, including high blood pressure or high cholesterol
§  You’ve had a heart attack
§  You have a family history of heart-related problems before age 55
§  You feel pain in your chest or become dizzy with exertion
§  You’re unsure of your health status
If you take any medication regularly, ask your doctor if increased activity will make it work differently or change its side effects — or if the medication will affect the way your body reacts to exercise.
Keep it safe
To reduce the risk of injury while exercising, start slowly. Remember to warm up before you exercise and cool down afterward. Build up the intensity of your workouts gradually.
If you’d like to try strength training or other resistance exercises, make sure you have your doctor’s OK. Some of these exercises may increase your blood pressure — especially if you hold your breath while contracting your muscles.
Stop exercising and seek immediate medical care if you experience any warning signs during exercise, including:
§  Chest pain or tightness
§  Dizziness or faintness
§  Pain in an arm or your jaw
§  Severe shortness of breath
§  An irregular heartbeat
§  Excessive fatigue
Monitor your progress
The only way to detect high blood pressure is to keep track of your blood pressure readings. Have your blood pressure checked at each doctor’s visit. If you use a home blood pressure monitoring device, check your blood pressure before you exercise to ensure accurate readings.

 

Breathing In for your Body

Adapted from MaroClinic May  18, 2008
Yoga: Improve your stress management and relaxation skills
Chronic stress can lead to a variety of health and emotional problems. Yoga is an effective method to reduce stress and anxiety. See how to get started.
Your kids are demanding the latest video game, your boss wants that report done yesterday, and your partner wants to know what’s for dinner. Stress and anxiety are everywhere. If they’re getting the best of you, you might want to make like a downward-facing dog or a cobra and try yoga.
Yoga’s series of postures — sometimes named for mammals, fish or reptiles — and controlled breathing exercises have become a popular means of stress management and relaxation. Today, yoga classes teaching the art of breathing, meditation and posing are offered nearly everywhere — from trendy health clubs in big cities to community education classes in small towns. If you’re looking for more do-it-yourself techniques for a calmer, more peaceful attitude, see how to get started with yoga.
Understanding yoga
The ultimate goal of yoga is to reach complete peacefulness of body and mind, helping you relax and manage stress and anxiety. Traditional yoga philosophy requires that students adhere to this mission through behavior, diet and meditation. But if you’re simply looking for better stress management and not an entire lifestyle change, yoga can still help.
Yoga has many styles, forms and intensities. But hatha yoga, in particular, may be a good choice for stress management. This style of yoga is designed to encourage a calmer mind, along with improved flexibility.
Beginning with hatha yoga
There are several versions of hatha yoga, too. Which version you choose depends on your personal preferences. But all varieties of hatha yoga include two basic components — poses and breathing. Coordination of mind, body and breathing through hatha yoga can improve physical, psychological and spiritual well-being.
Poses
Yoga is suitable for people of all abilities. In a typical hatha yoga class, you may learn anywhere from 10 to 30 poses. Poses range from the easier corpse pose, which involves lying on the floor while completely relaxed, to the most difficult poses that take years of practice to master.
Regardless of which type of yoga you practice, you don’t have to do every pose your instructor demonstrates. If a pose is uncomfortable or you can’t hold it as long as the instructor requests, don’t do it. Good instructors will understand and encourage you not to exceed your personal limits. Spend time sitting quietly, breathing deeply until your instructor moves the class on to another pose that’s more comfortable for you.
Breathing
Controlling your breathing is an important part of yoga. In yoga, breath signifies your vital energy. Yoga teaches that controlling your breathing can help you control your body and gain control of your mind — reining in thoughts that may otherwise hamper stress management and relaxation.
Through yoga, you learn to control your breathing by paying attention to it. Your instructor might ask you to take deep, loud breaths as you concentrate on your breathing. Other breathing techniques involve paying attention to your breath as it moves into your body and fills your lungs, or alternately breathing through one nostril.
Gaining stress relief and other health benefits from yoga
Yoga offers a good tool for stress management and relaxation. Left unchecked, stress can lead to a variety of health problems, including headache, insomnia, back pain, burnout, weight gain, anger and substance abuse. Yoga, with its quiet, precise movements can draw your focus away from your busy, chaotic day and more on the calming moment as you move your body through poses that require balance and concentration.
But the benefits of yoga surpass stress relief. Other health benefits of yoga may include:
§  Increased flexibility. As you learn and refine new poses — such as touching your toes — you’ll find that each time you practice, you can reach a little farther. Increased range of motion means you’re less likely to injure yourself in other physical endeavors or in your daily activities.
§  Management of chronic health conditions. The breathing and relaxation methods used in yoga might help you if you have asthma, carpal tunnel syndrome, depression, low back pain, multiple sclerosis, osteoarthritis of the knees or memory problems. Yoga can also be helpful when combined with other treatments for heart disease and high blood pressure. Yoga, when combined with a vegetarian diet, aerobic exercise and medication, has reduced cardiovascular disease rates and blood pressure levels. However, yoga is not a substitute for traditional medical care and treatment.
§  Weight loss. If you’re overweight, yoga may help you make the healthy lifestyle changes necessary to drop those extra pounds.
§  Balance. Yoga classes tailored for older adults can help them stay steady on their feet and avoid falls and hip fractures.
§  Coping with cancer. People with cancer and their caregivers who practice yoga may improve their quality of life and sleep better at night.
§  Alzheimer’s caregiver stress and fatigue. Yoga practice may help family caregivers by boosting their mood and improving their ability to cope and manage stress.
While you shouldn’t expect yoga to cure you, it can help some health conditions when combined with treatment recommended by your doctor. And if you already enjoy good health, yoga can be an enjoyable supplement to your regular exercise routine.

Taking precautions before starting yoga
Yoga, overall, is generally considered very safe. But there are some situations in which yoga can pose a risk. Check with your doctor or other health care provider before starting a new yoga program. This is especially important if you have certain health conditions, such as joint problems or a history of low back or neck pain. You may need to avoid certain yoga positions depending on your condition because of the undue strain it may cause.
Also see your health care provider before you begin yoga if you have any of the following conditions or situations, since complications can arise:
§  High blood pressure that’s difficult to control
§  A risk of blood clots
§  Eye conditions, including glaucoma
§  Osteoporosis
§  Pregnancy
§  Artificial joints
You may be able to practice yoga in these situations if you take certain precautions. For instance, if you’re pregnant, avoid any poses that put pressure on your uterus, such as those that require you to twist at the waist.
Finding a yoga class
If you’ve decided to try yoga for stress management or relaxation, look around for classes in your area to see what’s offered. You can also learn yoga from books and videos. But beginners usually find it helpful to learn with an instructor. Classes also offer camaraderie and friendship, which are also important to overall well-being.
When you find a class that sounds interesting, contact the instructor and get all of your questions answered so that you know what to expect. Questions to ask can include:
§  What are the instructor’s qualifications? Where did he or she learn yoga, and how long has he or she been teaching?
§  Does the instructor have experience working with students with your needs or health concerns? If you have a sore knee or an aching shoulder, can the instructor help you find poses that won’t aggravate your condition?
§  Is the class suitable for beginners? Will it be easy enough to follow along if it’s your first time? Can you observe a class before signing up?
§  What is the focus of the class? Is it aimed at your needs, such as stress management or relaxation, or is it geared for people who want to reap other benefits?
§  What do you need to take along to class? Some classes require you to bring a mat or towel to sit or stand on while doing poses. Other classes will provide a mat.
At the end of a yoga class, you should feel invigorated, yet relaxed and calm. If this isn’t the case, talk to your instructor. He or she might have suggestions for you. Otherwise there may be another yoga class better suited to your needs for stress management and relaxation.

 

Quick Stretches

Adapted from MayoClinic Dec 22, 2006 issue
Stretches you can do in your office
 

Finger stretch
Working hard at your desk? To avoid getting sore and worn out, take a stretch break every 20 to 30 minutes. Relaxed and focused after stretching, you may actually complete your work faster and more accurately.
If you spend lots of time clutching a pen or typing on a keyboard, start with the finger stretch. Separate and straighten your fingers until you feel a stretch, keeping your hand in alignment with your wrist (left). Hold for 10 seconds. Next, bend the end and middle knuckles of your fingers (right), keeping your hand and wrist in the same position. Hold for 10 seconds. Relax and repeat.
Back scratch
It may look like you’re scratching your back, but you’re really stretching the back of your arm. Reach behind your head and place your hand on your upper back, keeping your arm close to your ear. Gently hold your elbow with your opposite hand. Pull your elbow toward the back of your head and reach your hand toward the middle of your back until you feel a gentle stretch. Hold for 10 to 15 seconds. Relax. Repeat on other side.
Arm and shoulder stretch
Press your hands away from your body to stretch your arms and shoulders.
Lace your fingers together and turn your palms facing out. Straighten your arms in front of you. Hold for 10 to 20 seconds. Relax. Repeat two to three times.
Chest stretch
This stretches the muscles of your chest, upper back and the back of your neck.
Lace your fingers together behind your head, bringing your elbows back as far as possible. Squeeze your shoulder blades together until you feel your muscles stretching. Hold for 20 seconds. Relax. Repeat.
Side neck stretch
To stretch the muscles along the side of your neck, face forward and look straight ahead. Tilt your head toward one side, gently pushing your ear toward your shoulder. Hold for 10 to 15 seconds. Lift your head into a normal, upright position. Relax. Repeat three to five times on each side.
Head turn
To stretch the muscles along the side and back of your neck and at the top of your back, start facing forward. Slowly turn your head and look to one side until your chin is parallel with your shoulder. Be sure to keep your shoulders straight ahead. Hold for five to 10 seconds. Return to your starting position and relax. Repeat twice on each side.
Chin tuck
The chin tuck also loosens stiff neck and shoulder muscles. Start facing straight ahead. Keeping your back straight, pull your chin toward your chest until you feel a stretch along the back of your neck. Hold for five to 10 seconds. Relax and return to your starting position. Repeat two to three times
Shoulder shrug
The shoulder shrug targets tight neck, shoulder and upper back muscles. Slowly bring your shoulders up toward your ears. Hold for three to five seconds, then roll your shoulders back and down. Relax. Repeat five to 10 times.
Back stretch
You’ll feel this stretch along your mid- and lower back muscles. Sit forward in your chair so that there’s a little room between your back and the back of the chair. Face forward and cross your right leg over your left. Put your left hand on your right knee, and gently pull toward your left side while slowly turning your head and shoulders to the right. Keep turning until you see the wall behind your right shoulder. Be careful not to force the turn — go just until you feel a nice stretch in your back. Hold for 10 to 15 seconds. Relax and repeat on the other side.
Always be careful not to overstretch. These gentle moves should feel good — never painful.