LACK OF ENERGY AND OTHER TOPICS
Articles
from Bottom Line Health
I
eat very simply. For breakfast, I typically have whole-grain cereal with fruit
and yogurt. For lunch, I tend to have a sandwich with low-fat turkey, tomatoes
and romaine lettuce, and a piece of fruit.
Dinner
is the biggest challenge because I don’t have a lot of time to cook. For a
simple, nutritious meal, my colleagues and I at the American Institute for
Cancer Research have developed the following tasty and ultra-healthful
recipe...
Ginger
and Orange
Stir-Fry
8
ounces bowtie pasta (preferably whole wheat)
1
to 2 cloves garlic, minced
1
Tbsp. fresh ginger, peeled and grated
1
cup green onion, chopped
1
½ cups mushrooms, sliced
1
cup asparagus, cut in one-inch pieces
1
orange, peeled, seeded and chopped
1
Tbsp. sesame seeds, toasted
1
cup cooked lean beef, chicken or turkey, or2 cups black beans (optional)
SAUCE...
2
Tbsps. reduced-sodium soy sauce
1Tbsp.
sesame oil
1cup
orange juice
1tsp.
Cornstarch
Cook
the pasta according to package instructions. Rinse in cold water and drain.
Coat a large nonstick skillet lightly with cooking spray and place over medium
heat. Sauté the garlic and ginger until lightly colored—about one minute.
Add
green onions and mushrooms and sauté two minutes more. Add asparagus and cook,
stirring frequently, two minutes.
Mix
the sauce ingredients together in a small bowl and add to the skillet. Stir
well and cook until the vegetables are tender and the sauce is thick— about one
to two minutes.
Toss
the pasta and orange pieces with the vegetables. Add meat or beans if desired.
Sprinkle with sesame seeds.
Serves
four. Per serving. 309 calories, 4 g
total fat, 0 g saturated fat, 8 g dietary fiber. 57 g carbohydrates, ii g protein. U
DON’T
LET LACK OF ENERGY INTERFERE WITH YOUR LIFE
Fatigue
is one of the leading reasons why Americans see their doctors.
Unfortunately,
it is also one of the most under treated ailments in the US.
Problem: If doctors cannot diagnose a specific
illness as the cause of fatigue—a virus, for example—they frequently dismiss
their patients’ complaints.
Good
news: Fatigue is typically caused by a treatable condition, such as sleep deprivation,
ongoing psychological stress or depression. In rare cases, it can be caused by
chronic fatigue syndrome (CFS).
If
you eat a nutritious diet and are in otherwise good health— but still feel sapped of
energy for more than six weeks—here’s what to do...
The
first step is to rule out any underlying illness. To do this, your doctor should
order blood tests for anemia... diabetes. . .hepatitis and other liver
disorders.. .infectious mononucleosis. . .lupus. . .Lyme disease ..rheumatoid
arthritis.. .and thyroid deficiency.
You
should also undergo a creatine phosphokinase (CPK) test of muscle chemistry...a
test for low magnesium.. .and a “sed rate” (sedimentation rate) analysis to
check for general inflammation of body tissues.
If
the results are normal, your doctor should perform a test of
dehydroepiandrosterone (DHEA)
—a
hormone produced in the adrenal glands.
Chronic
sinusitis—an ongoing sinus infection that causes facial pain, nasal discharge
and recurring sinus headaches—is another cause of fatigue. If you have these
symptoms, ask your doctor for a CT scan of the sinuses.
If
no specific illness is detected, you and your doctor should focus on three key
areas...
•Sleep
habits. If you snore —or sleep lightly for much of the night—you may have a
breathing disorder known as sleep apnea. This condition causes repeated awakenings
and prevents deep, restful sleep.
If
you suspect that sleep apnea or snoring is the problem, ask your doctor about
breathing aids, including adhesive strips such as Breathe Right, medications
and nasal sprays. Or consider
consulting a sleep clinic for further diagnosis.
If
you have trouble falling—or staying—asleep, you may have poor “sleep hygiene.”
Avoid caffeine after lunchtime and try to wake up at the same time each
morning.
•
Stress. Even minor stress— such as getting stuck at a red Bottom Line/Health
interviewed Benjamin
Natelson,
MD, professor of neurosciences at the University of Medicine and Dentistry—New
jersey Medical School, and director of the
New
Jersey Chronic Fatigue Syndrome Center (800-248-8005), both 10 Newark.
He
is the author of Facing and Fighting Fatigue—A Practical Approach (Yale
University Press).
Benjamin
Natelson, MD University of Medicine and Dentistry— New Jersey Medical Schoo1
Slow stroll—three times a week for five minutes at a time. Build up to at least 20
minutes of walking each day.
• Cognitive-behavioral therapy. Dwelling on how tired you are actually
increases stress and fatigue.
A
trained cognitive-behavioral therapist can help you reduce CFS symptoms. It
often takes just one or two sessions to identify “catastrophic” thinking—My
life is terrible. I can’t do anything. This therapy helps you focus on a more
positive appraisal—I can handle this. My fatigue lessens from time to time.
Other
treatments include...
• Drug therapy. There is no drug treatment for CFS.
But ondansetron (Zofran), an anti-nausea drug that boosts levels of the
neurotransmitter serotonin, is undergoing clinical trials. Some reports suggest
it may help ease CFS.
•Supplements. Magnesium and/or DHEA supplements may also help if patients are
deficient in them.
SEND
FOR*
Headache: A Guide to Prevention & Treatment.
National Headache Foundation, 428 W. James
P1., Second Fl., Chicago 60614. 888-643-5552. $1.50.
* Consumer’s Guide to Psychotherapy: A Complete Guide to Choosing
the Therapist and Treatment That’s Right for You.
Oxford University Press, 198 Madison Ave., New York 10016. 8(10-451-7556. $17.45.
* Tyler’s Tips: The Shopper’s Guide for Herbal Remedies.
Benefits, dosages, side effects and cost of more than 35 herbs.
Haworth Press, 10 Alice St.. Binghamton, New York 13904.
800-420-6784. $19.95.
* Allergy-Free Gardening.
More than 3,000 entries rating the allergy-producing potential
of common trees, shrubs and flowers.
Ten Speed Press, Box 7123, Berkeley, California 94707.
800-841-2665. $24.45.
Li] Nobody’s Child Anymore.
Coping with the death of a parent.
Sorin Books, 800-282-1865. $15.95.
*All prices include shipping costs. Add state sales tax where
applicable.
Peter
Clarke, PhD University of Southern California
When
a Loved One Refuses to See the Doctor
The
Right Words Can Be Very Persuasive
Every
one needs an internist, family practitioner or some other physician who
conducts periodic exams.. .and who provides appropriate medical advice when
worrisome symptoms arise.
Yet
all of us know at least one person—typically a 54-year-old man—who absolutely
refuses to go to the doctor. The excuses— even in the face of troubling
symptoms—are all too familiar:
I’m
too busy or the doctor never finds anything anyway.
For
many of these individuals, the idea of being examined by a doctor is
frightening.
Physicians
themselves are not immune to “doctor phobia.” One in three doctors surveyed as part of a recent Yale study
did not have a doctor of his/her own.
If
you know someone who won’t go to the doctor, try these strategies...
•
Discuss his anxiety head on. Many people who shun doctors do so because they
worry that a medical exam will uncover a dread disease. If your loved one
acknowledges this fear, remind him that dramatic medical problems are rare.
Even
if bad news is revealed, it’s better to know about a medical problem—so that it
can be treated—than to be unaware of it.
If
your loved one is embarrassed about rectal exams or other invasive diagnostic
tests, encourage him to contact the doctor beforehand to have a frank
discussion of steps that can be taken to alleviate any discomfort. Along with
pain-killing medication, positive visualization is often effective at curbing
pain.
Before
medical exams:
Your
loved one can close his eyes and imagine the procedure going smoothly.
During
difficult procedures: He can minimize discomfort by imagining himself in a
comfortable chair on a sunny beach... a bubbling hot tub at a favorite
resort...or any other safe, soothing environment.
•Talk
about symptoms he may be experiencing. Point out how fatigue, pain, restricted
movement, etc. might be affecting his work, hobbies or exercise program.
11
your loved one seems to be slowing down—golfing nine holes instead of the 18 he
used to do—point out older friends who are still going strong. Encourage him to
seek medical help so he can get back to his game.
•
Discuss the health risks associated with psychological stress. Remind him that
marital strife, work burnout, arguments with children, financial problems, etc.
can compromise the immune Bottom Line/Health interviewed Peter Clarke, PhD,
professor of preventive medicine and director of the Center for Health and
Medival Communication of the Keck School of Medicine at the University of
Southern California in Los Angeles.
He
is coauthor of Surviving Modem Medicine: How to Get the Best from Doctors,
Family & Friends (Regers University Press).
…light
when you’re late—can drain your energy. If your daily activities include such
stresses, you may be exhausted at the end of the day.
Your
doctor should also discuss your lifestyle to detect a stress pattern. A
stress-management program can help you cope.
•Depression.
This is the most overlooked cause of persistent fatigue. Unless symptoms are
severe, many people who are depressed never realize what’s wrong with them.
Good
news: Depression usually subsides when treated with psychotherapy and
antidepressants—especially selective seroton in reuptake inhibitors (SSRLs),
such as fluoxetine (Prozac) and sertraline (Zoloft).
If
both depression and insomnia are present, a sedating antidepressant, such as
amitriptyline (Elavil), may be preferable.
If
these measures do not help, you may have CFS.
This disor0der, which affects approximately 2% of Americans, is
suspected when a lack of energy interferes with personal, professional or
social activities.
CFS
is typically diagnosed if you have four or more of the following symptoms for
at least six months...
Fatigue
that lasts more than 24 hours following physical activity. . . impaired
short-term memory .muscle or joint pain.. .recurring headaches... sore throat..
.tender lymph glands.. .waking up tired in the morn0ing, even after a full
night’s sleep.
Although
medical experts have not identified the causes of CFS, possible triggers
include...
•
Fibromyalgia. This illness is marked by chronic muscle and joint pain, but some
fibromyalgia patients also experience severe, chronic fatigue.
Treatment:
Pain
management with gabapentin (Neurontin), hydromorphone (Dilaudid) or an other
medication.
•
Infection. Many cases of CFS begin with fever, sore throat or swollen or tender
lymph glands— all of which suggest an infection.
Treatment:
Antibiotics.
•
Premenstrual syndrome (PMS). Eighty-five percent of CFS sufferers are female.
Because PMS exacerbates fatigue, some experts believe it may contribute to CFS.
Treatment: SSRI antidepressants, such as paroxetine
(Paxil) and sertraline.
Regardless
of what’s triggering your CFS, a specialist* is likely to focus on two aspects
of treatment that may surprise you...
•Aerobic
exercise. It can enhance sleep, increase metabolic activity, reduce stress and
relieve depression. Begin with easy walking—no faster than a1(1 locate a
chronic fatigue specialist. Contact a
university-affiliated medical center in your area to find an internist or infection,—disease Physician who sees CFS
patient in his/her practice. Or contact the Chronic Fatigue Immune Dysfuntion
Syndorme
Association
of America, 800-442-1437
HYPERLINK
HYPERLINK "http://www.cfids.org"
http://www.cfids.org
HYPERLINK – http://www.cfids.org
When
a Recipe Calls for Alcohol
Alcohol
does not burn off completely when it’s used in cooking. In fact, up to 85% of
alcohol remains after it is added to a boiling liquid and then immediately
removed from heat.
When
alcohol is used to make a flamed dish, 75% remains. If simmering for
two-and-a-half hours, 5% remains.
Bottom line: People trying to avoid alcohol should not use recipes that call for it.
Alternative: If a recipe calls for one cup of wine or
spirits, substitute any of the following—/s cup chicken stock and ~A cup lemon
juice or vinegar... ‘ cup fruit juice and 1/ cup lemon juice or vinegar ... one
cup nonalcoholic wine made from 100% juice... one cup water and vinegar to
taste.
Franca
Alphia, MPH, KD. nutrition director, Duke University Student Health Services,
Durham, North Carolina.
Tear-based
cancer test may be on the way.
Recently, Australian researchers discovered that people with prostate or
breast cancer—or those who have a family history of either malignancy—produce
tears containing a protein known as 1g. If researchers find the protein to be a
useful marker, the tear-based test may be available in two to five years.
• Back belts are bunk. The supportive belts—first worn by weight lifters
and now by many workers who lift heavy objects—do
little to prevent injury. Belted workers are no less likely to file
medical claims for back trouble than are unbelted workers.
U
Glaucoma runs in families. If a parent
has this eye disease, his/her child has a one-in-four chance of developing it.
Untreated, it destroys the optic nerve by slowly increasing fluid pressure
within the eye. It can be cured when discovered early—but any vision loss is
permanent. Half the people with glaucoma do not know they have it because it is
still in an early stage.
*Women
are most likely to conceive in springtime. New finding. In vitro fertilization
(JVF) also succeeds most often during the spring. Theory: Melatonin levels
fluctuate throughout the year, perhaps affecting a woman’s fertility. Hardest
season to conceive: Autumn. Kidney coup. Today, half of all people who need a
kidney transplant get one. Ten years ago, only 35% did. The majority of donor
kidneys came from cadavers—few living people were willing to accept the risks
associated with kidney removal surgery. Now. Living donation is more common
because kidneys can be “harvested via laparoscopic surgery. This minimally invasive procedure involves
only a six-inch incision, in
stead
of the 12- to 14-incher required for conventional scalpel surgery. That means a
tiny scar... and a speedy recovery. U A well-flipped burger is a safer burger.
Hamburgers
flipped once a minute cook faster than those flipped just once, say
re-searchers. And frequently flipped burgers develop fewer hetero-cyclic
amines, carcinogens linked to breast and prostate cancer. Amines form when meat
juices hit the hot surface.
Nursing
2000 u The Journal of the American Medical Association • Mayo Clinic • Hadassah
Hebrew University Hospital, Jerusalem, Israel University of Maryland ~sc1tool
of Medicine • Lawrence Liver more National Laboratory.
System
like the use of Antibiotics, that opens the door
to opportunistic diseases, such as infections. . .and accidents. Weakened
immunity also worsens conditions such as arthritis or heart ailments.
Discuss
the link between stress and immunity to encourage him to schedule a checkup.
Help
him find a doctor he really likes. Your loved one is more likely to get medical
help if he has a doctor with whom he feels comfortable. If the doctor is
brusque or too busy, help your loved one find a new one. Ask doctors whose
abilities and style you admire... or trusted friends for recommendations.
To
check a referred physician’s credentials, including medical school training and
residencies, go to the American Medical Association’s Web site, HYPERLINK http://www.ama-assn.org
Click on “Doctor Finder” to locate a
physician by name or by specialty within a given zip code.
In
some cases, people simply “outgrow” their doctors. Women who are moving past
their child bearing years, for example, are generally better off switching from
an obstetrician to a gynecologist who specializes in menopause.
•Take
steps to minimize waiting time. The single biggest excuse for avoiding doctors
is the aggravation of having to wait for appointments.
You
may be able to get your loved one to go if you remind him to schedule his
appointments when waits tend to be short.
This
is typically first thing in the morning or just before lunch—especially on
Tuesdays, Wednesdays and Thursdays. Mondays and Fridays are usually the
busiest.
•
Offer to accompany your loved one to his appointments. Explain that you can use
the time to enjoy each other’s company—talking, reading magazines together,
playing cards or anything else he would enjoy.
If
your loved one fears the actual exam, offer to accompany him into the examining
room.
Ask
the doctor or nurse to review all the sensations, sights and sounds of the exam—ahead
of time. Anxiety about the unknown torpedoes many people’s intentions to get
screened or properly diagnosed.
Otherwise
beneficial vitamin and mineral supplements can have
serious consequences for some people...
•Smokers. Synthetic beta-carotene may raise lung cancer risk, according to one
study. Better: Get your daily dose from carrots, spinach and other food
sources.. .or take a natural mixed carotenoid supplement.
• People with kidney disease or hyperparathyroidism. Avoid getting too much calcium, as these ailments can disrupt
calcium metabolism. Limit supplemental intake of calcium to 300 mg a day.
•Adult men and menopausal women. Too much iron can lead to
heart disease and other illnesses. Better: Enough foods are fortified
with iron, so iron supplements make sense only for pre-menopausal women,
children under age 13 and anyone who is iron deficient.
•People with the metabolic disorder hemo-chromatosis or a history of
kidney stones.
Limit supple
mental
intake of vitamin C to 250 mg a day.
•People on blood-thinning medication and/or daily aspirin therapy. Vitamin E, ginger, ginkgo
biloba, St. John’s wort and garlic can all intensitize the blood-thinning
effect. Better: Ask your doctor about adjusting your medication and your
supplement intake.
Bradley
Bongiovanni, ND, a naturopathic physician in private practice in Cleveland.
DID YOU KNOW THAT...
•
. .family practitioners are increasingly likely to fail their
board-re-certification tests? Doctors must be re-certified every five to 10
years—depending on the specialty—to make sure their skills and knowledge are up
to date. In 1998, the failure rate for family practitioners jumped from 4% to
8%. Self-defense: To verify a doctor’s board certification, contact the
American Board of Medical Specialties, 866-275-2267,
HYPERLINK http://www.abms.org
-Charles lnlander, president, People’s
Medical Society, Allentown, Pennsylvania.
…surgery
can be safe even for people age 100 or older, thanks to advances in anesthetic
administration, surgical techniques and postoperative care? A recent study of
61 people ages 100 to 111 found that most had positive outcomes and were
discharged either to a nursing home or to home health care. Only 15% died.
Ramesh
Paladugu, MD, surgical resident, New York Methodist Hospital, Brooklyn.
• . .mood disorders, especially depression, affect 25% of obese people
who consult a doctor or weight-loss center about their weight? Trap: Instead of
recognizing that depression may have triggered their overeating, these
individuals often blame their psychological distress on their weight. Good
news: Psychotherapy and/or medication can be used to treat depression and
eating disorder symptoms.
Scoff
Goldsmith, MD, clinical assistant professor of psychiatry, Weill Medical College of Cornell
University, New York City
• . .thalidomide fights cancer? After taking the long-banned drug with other
chemotherapy agents, 45% of patients with multiple myeloma—an aggressive bone
marrow cancer—were alive 25 months later. Most would have died in six months
without the thalidomide. Theory.~ Thalidomide boosts the immune system and
kills myeloma cells directly. If the drug is taken as directed, potential birth
defects can be avoided.
Burt
Barlogie, MD, Phi), director, Cancer Re
search
Center, University of Arkansas for Medical Sciences, Little Rock.
…aches
and pains to hunches and dreams, the human body communicates the state of our
health in a variety of ways.
These
signals—arising from our sensory apparatus, memory and intellect—form the basis
of an inner knowledge known as intuition. Used properly, it can enable you to
get medical help at the earliest sign of a problem. In some cases, intuition
can actually prevent illness.
Good
news: You don’t need any special talents to learn what your intuition is saying
about your health. What’s more, you can develop these intuitive abilities with
practice.
Here
is how to hone your medical intuition...
Do
you believe you must push through adversity? If your body gives you clues that
something is wrong, do you consult a doctor— or do you ignore these warnings?
Failure
to heed such signs leads to more stress—and escalating symptoms—often resulting
in a serious health problem.
Helpful: Take time to identify—and change—beliefs
that could literally be making you sick.
•Avoid comparing yourself with others. The significance of a
physical symptom depends largely on an individual’s overall state of health and
medical history. If you have heart disease, for example, an episode of
unexplained sweating—a symptom of heart attack—may cause more concern than it
would in a healthy individual.
•Accept that healing takes time. Whether it involves physical or emotional healing,
getting healthy can take longer than you expect. Some problems recur. But that
doesn’t mean you are a failure ... or that you won’t recover.
•AIlow yourself to feel strong emotions. Explore your feelings.
If
you feel depressed, for example, take the time to sit quietly and acknowledge
your emotions. Respecting your feelings, including fears about your health,
doesn’t mean they will defeat you.
TRUST YOUR BODY
We’ve
all heard about people who have died of, say, a heart attack or cancer because
they denied the warning signs. Tune in to your body—especially sensitive or
painful areas—and focus on what it’s saying about your health.
Helpful: If you are feeling tired, overwhelmed or
sick...
• pay attention to what you eat. Identify the foods that make you feel good and
those that don’t.
Examples: After eating candy and cookies, you may feel
Bottom
Line/Health interviewed Judith Orloff, M.D.D, assistant clinical professor of
psychiatry at the University of California at Los Angeles School of Medicine.
She is the author of Dr. Judith Orloffs Guide to Intuitive Healing - Five Steps to Physical, Emotional, and - Sexual Wellness Climes Books). For more information about the healing power of intuition, visit her Web site at
HYPERLINK http://www.drjudithorloff.com
University of California at Los Angeles
Medical Intuition Thinking Your Way To Better Health
Medical Intuition Thinking Your Way To Better Health
The Long-Term Fix for Psychological Stress
Stress
has become a fixture of modern life. We
juggle work, spouse, kids and other responsibilities and never feel as if we
have enough time to get things done. Yet despite lots of talk about stress
reduction, things only seem to be getting worse for most of us.
Stress-reduction
techniques are sometimes proposed as the solution. I think they can be helpful,
and I will mention some of my favorites here. But, in my opinion, Americans pay
too much attention to stress-reduction techniques and not enough to actual
stress reduction.
This
first hit home for me when I was a medical resident putting in more than 100
hours a week. When my fellow residents and I pushed to cut those hours,
defenders of the old system urged us to try stress-reduction techniques
instead. But when stress levels are that high, such approaches are like putting
a bandage on a malignant melanoma.
It’s
well known that stress contributes to headaches and insomnia. Stress has also
been linked to heart attack, high blood pressure, irritable bowel syndrome and
even the common cold. Unfortunately, doctors often approach stress with what I
call the magic bullet” mentality. That’s the notion that it’s okay to ignore
unhealthful behaviors and that if something breaks, it’s possible to fix it by
taking a pill.
Prescription
tranquilizers like diazepam (Valium) and alprazolam (Xanax) may numb you, but
they aren’t a long-term solution. Similarly, the herbal remedy kava kava does
nothing to get at the underlying stress—though it does seem to be safer than
prescription tranquilizers and may be worth a shot for short-term stress
relief.
Genuine
stress reduction means looking at what’s causing your stress and looking for
ways to make things better. If your job is so demanding that you have no time
for your spouse or your kids—or to take care of yourself—is it really worth it?
Maybe you would be happier earning less if it meant a more balanced life. At
least consider the possibility that there may be work assignments or social
obligations to which you could say no.”
For
more strategies on how to simplify and de-stress your life, I recommend Elaine
St. James’s book Simplify Your Life: 100 Ways to Slow Down and Enjoy the Things
That Really Matter (Hyperion).
One
stress-reduction secret is to notice the difference between what’s urgent and
what’s important. Yes, a ringing telephone asks for immediate attention. But
the caller may be far less important to you than your family and friends—or
your health.
The
average person is quick to respond to whatever clamors loudest. Fight that
tendency. Let the answering machine take care of the phone, and devote the
extra time to your loved ones. Don’t worry—the message will still be there when
you get back.
What
about unavoidable stress, such as that associated with upheavals at home or
work? Exercise is a great stress-buster. So are meditation and biofeedback. But
don’t forget how relaxing it can be to turn off the TV and spend time with
friends or laugh out loud at a funny book.
The
problem is that if you don’t reduce what’s stressful, these techniques can
become just other obligations to wedge into an already packed calendar—and
another reason to feel guilty if you don’t do them. And that won’t help your
stress level a bit.
.Depressed, Eating fruit it may energize and refresh YOU.
•…tackle everyday chores.
Vacuuming,
dusting and raking leaves help) YOU focus on your physical strength.
•…help someone—anonymously. By shifting your focus to someone else, random acts of
kindness—from opening a door for a stranger to serving food it) the
homeless—help you shake off stress and worry.
*... get outdoors. Choose a Spot outside that appeals to you and savor natures splendor
with your senses.
Hindu
mystics speak of an energy field in the body called shakit (sha KTT). In
Chinese medicine, the same life force is known as chi (chee).
Although
this may sound out of place in Western medicine, scientists now know that
subtle shifts in energy systems occur on a cellular level long before we
develop a full-blown illness.
Helpful:
To track your bodily sensations, l) C: form a body scan. Find a comfortable
position, close your eyes, take a few deep, relaxing breaths. Then ask
yourself, How do I feel? Are there any areas of discomfort, pain or tingling?
The
more you learn about your body, the faster you’ll recognize when something
feels off” and may need medical attention.
Whether
you pray, meditate or follow another spiritual I) Practice, the key is asking
for help…and believing you will receive it.*
Helpful: Try meditation to find a strong, inner
guidance...
•
Sit comfortably. Quiet your self and take several deep, slow breaths. Ask
yourself a question about your health—for example, How can I stop my headaches?
•
Close your eyes and focus solely on your breathing... in and out. When thoughts
intrude, simply let them go.
•
Remain open to the possibility that an answer to your health problem will
surface.
Think
of dreams as a way to gain insight into your health. Feelings and statements in
dreams can offer an objective view of your life.
To
remember your dreams...
•
Keep a journal and pen at your bedside.
•
Consider what you want to dream about. Before you go to sleep, write the
question in your journal. Writing the question sends a signal to your
subconscious mind to answer it.
•
Don’t jump out of bed too quickly when you wake up. Stay under the COVERS and take a few minutes to recall your
dreams.
•
Open your eyes and write down your dreams right away.
Record
everything you remember about colors, people, scenes, emotions, etc. Then focus
on the health question you asked the night before.
Did your dreams provide an answer or insight?
Important:
Accessing
your intuition doesn’t mean you must throw out logic. Always check out any
symptoms or concerns with your Physician.
Chronic
heartburn sufferers should ask their doctors about proton pump inhibitors.
These
prescription drugs—including omeprazole (Prilosec) and lansoprazole
(Prevacid) relieve heartburn faster
than older histamine 2 (H2) receptor blockers, such as cimetidine (Tagamet) and
I ran iodine (Zantac).
Bonus: proton pump inhibitors cut the relapse
rate to 17%, compared with 42% for the H2 receptor blockers.
How
Cancer Researcher Dr. Ritva Butrum Eats to Prevent Cancer, the link between
cancer and nutrition is becoming increasingly apparent.
We
continue to) learn about the key role played by cancer-preventing vitamins,
minerals, dietary fiber and phyto-chemicals in fruits, vegetables and grains.
But
cancer researchers believe that it’s possible to adopt a cancer-prevention diet
without performing a detailed scientific analysis of everything you put in your
mouth.
REDUCE PORTION SIZE
The
first Principle of anticancer eating is very simple—eat less.
Most
of us are well aware that eating too much raises the risk for heart disease.
But few people realize that being overweight makes a person more vulnerable to
cancer...
Women: Obesity after menopause raises the risk
for breast cancer.
Men:
A large belly goes hand in hand with prostate cancer.
Colon
cancer, which affects both sexes, can also result from a high caloric intake
and the resulting high insulin levels. Too much insulin in the bloodstream
stimulates cell proliferation, which increases cancer risk.
Many
Americans eat huge quantities of the “right foods” an(l wonder why they’re over
weight.
Problem: We seem to have forgotten what a single
“serving” of food really is. You can’t go l)V what you see on TV. To make food
more enticing, advertisers often lump several servings on a plate.
Helpful
exercise: Measure out your typical portion size, put it 0)fl a l)latd’ and
really look at it. Compare this with a measured
out
standard serving size. Make a mental picture of it to get an almost visceral
sense of what a portion looks like.
Standard
serving sizes are found on food labels. If eating meat or a casserole, a
standard serving is the size of a deck of cards. For vegetables or grains, it
is a half cup.
If
you’re especially active, of course, you may nee(l more than a single serving
of, say, break
fast
cereal. But you should know what—and how much—you’re putting into your boldly.
INCREASE DIETARY VARIETY
Some
people focus on specific foods that contain anticancer nutrients—such as
carotenoids in carrots or terpenes in cherries. That really isn’t necessary.
You’ll
do fine if you follow the rule of thirds. That is, one-third or less of your
daily servings should come from animal—based foods, including beef, turkey,
fish, etc.
Two—thirds
or more should come from vegetables, fruits, grains and other plant—Based
Vinegar
has been used medicinally for thousands of years. Hippocrates is said to have
recommended a vinegar-and-honey mixture to clear up phlegm and ease breathing.
During
the 10th century, vinegar was employed in hand-washing to prevent the spread of
infection. Through World War I, vinegar was a staple in military medical
kits—used as a wound disinfectant.
Recently,
a colleague from the publishing world asked me to review a book touting the
amazing powers of vinegar. Because I’m a longtime advocate of effective home
remedies—and aware of vinegar’s status as the most popular home remedy in
America—I was happy to take a look.
unfortunately,
the book was filled with nonsense Here are the fallacies debunked...
Vinegar
cannot cure cancer, heart disease, high blood pressure or any other serious
disease.
Nor
does it promote weight loss. There is simply no truth to the belief that
vinegar is a natural fat-burner. Excessive vinegar
consumption over several weeks or months can lead to heartburn.
Finally,
vinegar does not prevent or treat arthritis. Arthritis has a variety of causes,
including heredity, lifestyle and dietary choices. If you’re having symptoms,
consult your doctor. Here’s the truth
about vinegar...
•Vinegar
can be used to treat itchy fungal infections of the skin— candida, athlete’s
foot, jock itch, etc. Painting white vinegar directly on the infected area
helps curb the itch and eliminate the fungus. I typically recommend starting
with twice-daily applications of a 25% vinegar 75% water mixture and gradually
increasing this to undiluted vinegar if your skin can tolerate it. You should
see results within seven days.
•Vinegar
can help relieve sore throat pain. Mix one or two tea spoons of apple cider
vinegar in four ounces of warm water. Gargle with this solution four times
daily for up to three days at the onset of a sore throat. It soothes pain and
acts as a mild antiseptic, helping to kill viruses and or bacteria on contact.
•Vinegar
makes a healthful—and tasty—addition to dark, leafy greens spinach, kale,
chard, collard and beet greens. These
vegetables contain lots of potassium, calcium and iron. But for proper
digestion of these minerals, the body requires plenty of stomach acid. Studies
show that many people over age 50 just don’t produce enough acid. Vinegar is
acidic, so it boosts the body’s ability to draw essential minerals from food.
•Vinegar
offers soothing topical relief of sunburn pain.
While
certainly it is best to avoid too much sun exposure, many people nonetheless
end up with some sunburned skin at least once a year. If that is the case for
you, try applying apple cider vinegar directly to your burn.
‘Vinegar
is a good substitute for conventional household cleaners. Folks with multiple
chemical sensitivities or anyone who wants to lower chemical exposure can substitute
vinegar for harsh or strongly scented cleaning agents. use vinegar on windows,
floors and other house
hold
surfaces.
Do
not assume vinegar if you have an ulcer, gastritis or an ‘acid stomach.” It cam
exacerbate these conditions.