Long-term insomnia, which is defined as continuously broken sleep patterns lasting more than four weeks, can be a sign of clinical depression or another serious medical condition that you should discuss with your doctor.

Insomnia can manifest either through an inability to fall asleep or the inability to stay sleep through the night. Either way, normal healthy sleep patterns are altered and this has a measurable effect on health. It’s important to correct any short-term sleep disruptions as soon as possible to prevent permanent sleep pattern alterations or long-term deterioration of health.

In a previous article, we looked at the health impacts of not getting enough good quality sleep. In this article, I’ll look at what you can do to ensure you get the sleep your body needs to heal, repair, restore and grow.

Environment and Routine

Get in a routine. Just as bedtime routines are important for children, research shows that establishing a consistent bedtime routine can also help adults transition to sleep more smoothly. Going to bed at the same time every night and doing something relaxing before bed to help you release stress can help your body prepare for sleep.

Track Your Sleep Cycles. In the previous article on sleep, we saw that a typical sleep cycle is 90-110 minutes, though 90 minutes is considered a reliable number. Research shows that we awaken more refreshed and energized if we sleep in complete 90 minute cycles. In other words, if our actual sleep time is 6 hours, 7 ½ hours or 9 hours. What makes it tricky is you have to allow for time to fall asleep and if you wake up in the middle of the night for any reason such as to go to the bathroom, you won’t know if you were mid-cycle. But people have shared with me that after a couple weeks of tracking their sleep time, they have landed on the right number for them and they often awaken feeling more refreshed after 6 or 7 ½ hours than they did when they slept for 8 hours or some other amount of time that isn’t an even 90 minute multiple.

Create a comfy space. Keep your bed and your bedroom for activities that belong there: sex and sleeping. Don’t watch TV or eat snacks in bed. Create a comfortable, soothing bedroom escape with cozy blankets, soft sheets and a comfortable mattress. If your mattress is lacking, consider a memory foam mattress topper. It’s an inexpensive way to make a less than top-notch mattress incredibly comfortable and inviting.

No TV or work. Don’t watch TV, especially violent TV crime shows or the news, before you go to sleep (in bed or anywhere else). Doing this will put your mind into an agitated state and disrupt the pineal gland, which will make it harder to fall asleep. Also put away any work at least an hour or two before bed so your mind is not still thinking about work-related challenges or trying to solve problems as you head into bed.

Listen and read. Listening to relaxing music such as nature sounds, new age or soft classical music can help, as can reading something spiritual or an uncomplicated book. (My mom is an avid reader and often tackles challenging reads, but keeps a few light romance novels by her bed and reads a chapter or two of those before sleeping because they don’t stimulate her as she is trying to wind down.)

Release stress. Journal, meditate or do deep breathing before bed; if you are holding onto any tense or anxious thoughts, sleep will be difficult. Some people also find progressive muscle relaxation therapy to be helpful. (This involves lying down and tensing each muscle group for eight seconds as you inhale and then slowly relaxing the same muscle group for eight seconds as you exhale slowly and release all tightness and tension. You can hit every muscle head to toe, or pick four major areas of face, neck/shoulder/arms, abdomen and chest, and finally buttocks, legs and feet.) Some readers have told me that they struggle with meditation because they fall asleep, but this is the perfect opportunity to use your meditation techniques to help bring about sleep.

Take a bath. Build a warm bath with Epsom salts, sea salts and/or baking soda into your routine. If you dislike baths, take a hot shower or a sauna instead. When you are wound up or stressed, get a professional massage or ask your partner to give you one to relax. Use essential oils (many have medicinal purposes and some even target insomnia) or other fragrances that calm you.

Cool down and warm up. Pay attention to room temperatures and keep yours below 70 degrees. In cooler months, consider wearing socks to bed. Feet have the poorest circulation and will feel the cold first. One study showed wearing socks to bed can reduce waking at night.

Block out light. Sleep in complete darkness and/or wear an eye mask. Sleeping in as close to total darkness as possible is important because darkness increases the production of melatonin. Melatonin is a hormone produced by the pineal gland that regulates the body’s sleep cycle. It’s believed to help people fall asleep more quickly and to sleep more soundly. Studies show that if you are exposed to light while sleeping, your melatonin level will not rise high enough to do its necessary work. Even a night-light can cause disruption. New research ties sleep disruption due to even small amounts of light resulting in increased cancer rates as well.

No more liquids. If you wake up to go to the bathroom in the middle of the night and you struggle to return to sleep afterward, be sure to empty your bladder before bedtime and avoid liquids for 90 minutes before bedtime to reduce the likelihood of waking to urinate.

Don’t just lie there. And lastly, if you’re tried these techniques and you still struggle with falling asleep, don’t stare at the clock and stress about what time it is! Get up and out of bed and do something to relax you: read, listen to music, clean something, tackle a project and go back to bed when you feel more relaxed, tired and ready try again.

Diet, Supplements and Exercise

Try magnesium. When I experienced sleep disruptions from hormonal imbalances many years ago, I read about magnesium as a potential solution. Magnesium and calcium need to be eaten/taken together in balance and many of us are calcium heavy and magnesium deficient, which can disrupt sleep. (In fact, new studies say 99% of Americans are magnesium deficient, a topic to be covered in a separate article.)

I bought magnesium and found it let me sleep continuously through the night. I have since recommended it to many people who have reported great success. At the time, I bought whatever I could find at the store. Now more research has been done and one doctor has achieved amazing results using a specific form of magnesium known as magnesium chloride.

Dr. W. Davis, an author and cardiologist practicing in Milwaukee, Wisconsin, reported that “sleep was induced rapidly, was uninterrupted, and that waking tiredness disappeared in 99% of the patients. In addition, anxiety and tension diminished during the day” after supplementation with magnesium chloride.

Get an adrenal function test. The Journal of Clinical Endocrinology and Metabolism published a study connecting insomnia to adrenal stress. Your doctor should test your adrenal function if sleep is an unresolved concern. Similarly, hormonal balance can disrupt sleep patterns, so women in perimenopause or around menopause should get a hormone panel done to rule out imbalances as causes of sleep disruptors.

Identify food sensitivities. As we noted in the article on food additives, food additives, chemicals, artificial dyes and flavorings can affect sleep patterns. Many people have food sensitivities or allergies they are unaware of. Poor digestion, impaired liver detoxification and food sensitivities can keep you from a good night’s rest by causing gas, gastrointestinal distress, excess congestion, apnea, and other symptoms.

Eliminate food sensitivities. The most common food sensitivities that affect sleep are corn, wheat, dairy, caffeinated products and sugar. If you have never tried an elimination diet, you might consider one. These diets involve removing a questionable food from your diet for a week or two and then introducing it back in and seeing how your body reacts. Another option is to have a food allergy test. While you may not be allergic to a food, many of us are sensitive to it and never know it. If you are sensitive to corn or gluten or dairy, for example, eliminating or reducing these foods will help you sleep better; if you can’t eliminate them, try taking a digestive enzyme before meals.

Eat sleep-inducing foods. Eating a balanced diet with healthy fats, protein and fiber will help keep your digestive system balanced. Chlorophyll-rich foods like leafy greens and microalgaes like chlorella and spirulina are not only healthy, they are sleep inducing. Sugars, spices and stimulants will have the opposite effect.

Don’t eat before bed. Avoid eating immediately before bed, especially grains or sugars, as they raise blood sugar, and later when it crashes, you may wake up and find it difficult to return to sleep. Because digestion takes a lot of effort, avoid eating any big heavy meals later in the evening as well. Leave at least a couple hours between your last meal and bedtime.

Avoid caffeine after noontime. Caffeine isn’t metabolized well and even an afternoon cup of coffee, tea or some chocolate can disrupt nighttime sleep patterns if you are sensitive. Alcohol can also disrupt sleep patterns as we mentioned in the previous chapter; while it helps you relax and fall asleep, it often results in nocturnal awakenings that disrupt deep sleep cycles where healing occurs.

Avoid prescription medications where possible. Many have side effects that can disrupt sleep. Rather than treating the symptom, work with your doctor on changing the diet and lifestyle habits that can help get at the underlying cause.

Try melatonin. I mentioned melatonin earlier as controlling sleep schedules. Melatonin, or its precursors L-trytophan or 5-htp, may be helpful as a supplement if other underlying causes are ruled out. (Tryptophan has to be combined with carbohydrates in order to reach the brain but can be consumed through things like turkey or received as a prescription from your doctor. 5-htp seems to be more effective in those who have underlying depression as well as a sleep concern.) But consider melatonin a short term solution as you work on uncovering the true cause.

Get some exercise. Exercise has been shown to be one of the most effective means of combating insomnia, so if you struggle to sleep at night, be sure you get out and get active for at least 30 minutes during the day. A Stanford University study showed that after 16 weeks of moderate exercise, participants fell asleep 15 minutes earlier and slept 45 minutes longer than they had before.

I hope there are some easy changes on this list that you can try making to help bring about sleep with greater ease. If you suffer from bigger sleep troubles, work with your doctor to discover the cause and the best relief. Whatever you do, don’t ignore your sleep troubles, as sleep deprivation over time will prevent your body from performing its necessary healing functions and will subtract years and quality from your life.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.IngerPols.com

Photo Source: Microsoft Clip Art

As we get ready to officially kick off summer in New England (which happens the July 4^th weekend) after a very long cold winter and an unusual spring, we are all ready for some summer sun and fun! Regardless of the season you are enjoying as you read this, however, it is never the wrong time to talk about safely managing our sun exposure.

While everyone agrees that getting a sunburn is not a good thing, both for your personal comfort as well as your longer term health and wellness, in our quest to avoid a sunburn we may unwittingly be doing more harm than good to our bodies. Recent studies have shown that many sunscreens contain an ingredient shown to actually cause – not prevent – skin cancer.

In addition, while many of us pay close attention to what we eat and try to avoid pesticides and other chemicals that may cause health issues over time, many sunscreens also contain other carcinogenic ingredients that are absorbed directly into the blood stream upon application, making their effect potentially greater than that of some of the residual chemicals on the food we consume.

While there is some research that ties melanoma to “blister and peel” sun burns before age 20, there is additional research that suggests the sun may not be the cause. Until we know more, the truth is: we need some sun exposure to produce vitamin D, a proven cancer-preventor. So let’s look at how we can safely get moderate sunshine exposure while avoiding sunburns and cancer-causing chemicals.

Why We Need Sun Exposure

If you read my previous article on vitamin D, you know how important I believe this group of hormones to be to our overall health. When I originally wrote about vitamin D, I said,

Those words are as true now as ever. More and more experts are lining up to tout the benefits of vitamin D to our overall health as well as for cancer prevention. While it is possible to get vitamin D from food, it is almost impossible to get all that we need on a daily basis solely from food sources. Without question, the best source of vitamin D is 20 minutes of direct sunlight (without sunscreen) daily.

In addition to vitamin D, direct sun exposure generates photoproducts that cannot be generated from food sources. When it comes to cancer prevention and overall health, vitamin D is essential and the sun is the best possible source.

But there are times when we want or need to be outside for longer periods of time than our skin can handle without burning and no one wants a sunburn. (Early childhood sunburns have been linked to skin cancer development later on.) Hence, the multi-billion dollar, largely unregulated, sunscreen business. But let’s look at why sunscreens are not the answer.

Sunscreen and Cancer

Headlines were made not long ago when a study revealed that products containing vitamin A or its derivates are shown to increase the rate at which malignant cells develop and spread skin cancer. Sadly, almost half of the most popular sunscreens available today contain these ingredients, and it was reported that the FDA has known of the potential danger for a much as a decade now.

Vitamin A is a popular sunscreen ingredient because it’s an anti-oxidant that can slow aging. However, anyone who has been given a prescription based form of vitamin A for acne or youthfulness knows that it comes with an advisory to avoid sun exposure. Vitamin A has photocarcinogenic properties, which means that it can become cancerous through exposure to light.

The FDA studied the impact of vitamin A and found that tumors and lesions developed 21% sooner in vitamin A-laced cream than in creams not formulated with vitamin A. Since 41% of sunscreens contain vitamin A or its derivatives (retinyl palmitate or retinol) this is a significant concern for the sunscreen industry.

But beyond vitamin A, there are a number of other ingredients that cause concern, especially since sunscreen is applied to skin. Then in the heat, skin pores open and rapidly absorb the chemicals directly into the bloodstream. Unfortunately, the list of these common skin care carcinogens is too lengthy for this article so I will have to share that with you in another issue. For now I will just say that should you decide to use sunscreen, please choose an organic brand that minimizes exposure to carcinogenic and endocrine disrupting chemicals such as parabens, nitrosamines, propalene glycol, and sulfates.

Given what’s inside these products, we have to ask the question: is exposure to all these chemicals really worth it? Taking the risk of exposure to all these cancer-causing chemicals might be worthwhile if doing so truly prevented potentially fatal skin cancer. Let’s put it all in perspective. Assume for a moment that using sunscreen prevents melanoma, which we will see in a moment is not the case. (If sunscreen is the answer, then why has melanoma doubled over the past 20 years despite the introduction of sunscreen in the late 1960s? And why are melanoma rates higher among sunscreen users than non-users?)

Even if sunscreen did prevent melanoma, that benefit has to be weighed against the risks derived from lack of sun exposure.

Vitamin D and its photoproducts produced through sun exposure are proven to help prevent breast, colon and prostate cancer. (Using sunscreen inhibits vitamin D production and prevents those benefits.) About 40,000 people died from breast cancer, 32,000 from prostate cancer, and 51,000 from colon cancer. All together that’s about 123,000 deaths a year from cancers that are directly connected to a lack of sun exposure. Last year, 8,700 people died from melanoma. Seeing those statistics one must wonder if our fear is unjustified and doing more harm than good.

But now on to the bigger question: does sunscreen prevent melanoma? For those with higher risks due to having fair skin or a family history of skin cancer, it may be worth exposure to all the concerns we’ve looked at thus far if using sunscreen could truly prevent melanoma.

To date, no research has proven that sunscreen can prevent melanoma. While sunscreen may help prevent some easily treatable generally non-fatal skin cancers, no ties have been made to melanoma prevention. In fact, according to the Food and Drug Administration, “The FDA is not aware of any data demonstrating that sunscreen use alone helps prevent skin cancer” of any kind. The International Agency for Research on Cancer agrees.

Experts generally take the stand of we don’t know, but meanwhile you should keep using it. (Friends of mine in the medical field say that they feel compelled to encourage sunscreen use despite lack of evidence supporting it for fear of lawsuits.) But should we keep using something that doesn’t protect us from cancer when we know it increases health concerns and risk of other forms of cancer through its use?

The Diet Connection: Melanoma and Omega 3

If sunscreen doesn’t prevent melanoma perhaps that is because it is not the sun that causes melanoma after all.

For some time it was thought that the sun was the source of the problem and that it was excess sun exposure that would lead to melanoma. That link is now being questioned. One recent study showed that people working exclusively inside had higher rates of melanoma than those whose jobs required them to be both inside and outside.

Another study indicated that melanoma occurs more often on the soles of the feet than on the hands, even though it’s clear that hands would have significantly more exposure to the sun than the bottom of the feet. And melanoma is more common in northern latitudes than in southern regions where there is greater sun exposure.

There are some researchers currently trying to make a connection to chlorine exposure and melanoma. They believe that chlorine contact with our skin due to drinking and bathing/showering in chlorine-treated water as well as swimming in chlorinated pools may be the cause. Studies in Belgium have connected fatal melanoma to the consumption of chlorinated water. It’s not a leap to me to connect cancer to contact with a chemical substance, and while research continues on this theory, so we don’t know for sure yet, it is an interesting one.

It’s not a leap to me to connect cancer to contact with a chemical substance, and while research continues on this theory, so we don’t know for sure yet, it is an interesting possibility. (It would certainly explain help explain how melanoma gets on the bottom of feet, since standing in a shower or pool repeatedly over time would enable chemical absorption directly into the blood stream. Twice as much chemical substances are absorbed through the skin than through the digestive tract.)

Though perhaps the sun may have a supporting role (in exacerbating the chlorine or other chemical impacts, for example), one thing is clear, the sun is not the sole culprit. Until we not only know, but also have an effective way to avoid the true cause, our best defense is prevention. The key to preventing melanoma, it turns out, is directly related to diet.

In 2001, the National Academy of Sciences published a study indicating that omega 3:6 ratios were the key to preventing skin cancer. As I shared in a prior article on omega 3, it is not that omega 6 is bad; we need both omega 3 and omega 6 to be healthy. The problem is that historically we have had a 1:1 balance of omega 6:3. With the advent of vegetable oils such as corn oil, canola, sunflower, sesame, and safflower oils, we’ve gone from very little vegetable fat to consuming more than 70 pounds a year.

These oils are pervasive in processed food today, and our omega 6:3 balance has shifted to more like 20 or 50 to 1; it is no longer evenly balanced. It is this imbalance that scientists believe creates the problem. A prestigious cancer journal reported that excess omega 6 can lead to the proliferation of cancerous cells, including melanoma, while long chain omega 3 fatty acids act as inhibitors to that growth.

An Australian study showed that simply by eating fish rich in omega 3, without changing anything else in the diet to reduce omega 6, resulted in a 40% reduction in melanoma.

In addition, studies have shown that people who eat more omega 3s are able to increase their burn threshold. This allows them to enjoy healthy sun exposure for longer periods of time without risk of burning or developing skin cancer. Another great reason to balance omega 3s!

Whenever my kids and I are heading outside for the day, we increase our omega 3 consumption (fish day!) and also supplement after the sun exposure. If we know in advance we are heading for a day at the beach on Saturday, for example, I start increasing our omega 3s a few days before. Doing this has enabled us to bring our sunscreen use down to a minimum and still avoid burns. And yes, when we use it, we choose organic products!

Safe and Healthy Vitamin D Exposure

Most everyone agrees that while we need moderate sun exposure, the key is to avoid burning. Burning has been connected to skin cancer and logically, burning is the natural way of letting our body knows that we have had enough sun.

To avoid burns, get your sun exposure earlier or later in the day when the UV rays are less likely to cause burning (though you may need to be outside a bit longer). Build up your sun exposure slowly over time so that gradually you can spend more time in the sunshine before you are at risk for burning.

Seek shade midday and use hats and clothing to protect you. (I am not a fan of sunscreen-laced clothing as the chemicals that are used to provide the sun barrier are present on the clothes and can be absorbed by the skin when you sweat.)

Avoid sunscreen use whenever possible. But for those times when you must go outside for longer than would be safe for you to avoid a burn, seek a natural organic sunscreen without retinol palmitate or retinol and without parabens and other carcinogens. Badger makes a good one that you can find in a health food store or on Amazon.com.

And perhaps most importantly of all, whether you choose to use sunscreen or not, examine your diet with a goal of omega 6 consumption and trying to balance the omega 3:6 ratio in your diet. Eat more fish and consider taking a high quality omega 3 supplement daily, or preferably with every meal. Try additional supplementation before a longer day in the sun.

At a minimum, it will make your body healthier overall and it may well prevent skin and other cancers. Omega 3 consumption can also improve your sun tolerance and reduce your burn risk, both short and longer-term. And with the ozone depletion in today’s environment, that’s something we can all benefit from.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.IngerPols.com

 Photo Source: Microsoft Clip Art

Yes, Vitamin D will impact heart health, autoimmune diseases, depression, hormonal balance, periodontal disease, diabetes and more. It’s a key player in avoiding heart attacks and heart disease and keeping your heart healthy. But it’s also been shown to prevent cancer — and to improve treatment if you are diagnosed.

For the past decade of so, study after study has confirmed the importance of sunshine to our overall health and in particular, to preventing and treating cancer.

Let’s look at some of the research by cancer type and then we’ll talk about how to safely get your vitamin D while avoiding melanoma.

Prostate Cancer
There’s a surprisingly rich body of research connecting sunshine and prostate health. A study in the medical journal Lancet divided participants into four groups based on their sun exposure. The group that received the least exposure to the sun’s ultraviolet rays was three times more likely to develop prostate cancer.

The group with the highest sun exposure reduced their risk of developing prostate cancer by 66%.  The participants in the second and third groups also showed a significantly lower risk of prostate cancer than the group who spent the least time in the sun.

A study in Cancer Letters reported similar results, with adult sunbathing, regular holidays in warm climates and cumulative life sun exposure each independently and significantly associated with a lower risk of prostate cancer.

Anticancer Research reported on a clinical trial showing that 20 minutes of sun exposure for fair-skinned people and 2-4 times that for those with darker skin reduced the risk of prostate cancer and 15 other types of cancer in men and women.

A two-year long clinical trial looked at men who took a low dose of 2,000 IUs of vitamin D a day had a 50% reduction in their PSA (prostate specific antigen) levels. It also found that for those already diagnosed with prostate cancer, the risk of death was reduced by 700% with adequate vitamin D.

Breast Cancer
An Australian study several decades ago revealed the biochemical relationship between the sun and cancer inhibition when it was revealed that human breast cancer cells have receptor sites for the most active metabolite of vitamin D. Our body’s natural way of inhibiting cancer allows vitamin D to attach to the cancer cell and inhibit its growth.

Several other studies have shown that the breast cancer death rate of women in areas with low levels of sunlight such as New England was 40-60% higher than that found in sunnier areas such as Florida and Hawaii.

Colon Cancer
In 1980 a key study revealed a correlation between sun exposure and colon cancer much like that found with breast cancer. The researchers completed a follow up study and were able to show that colon cancer rates decreased with higher oral vitamin D and calcium.

Overall Cancer Impact
A study back in 1941 correlated cancer death rates to distance from the equator and found a direct correlation and an increase in mortality as distance increased. It also revealed a decrease in risk in areas where a large percentage of the population was engaged in the “sun-intensive occupation of farming.”

A large scale, randomized, placebo-controlled study looked at 1200 women over age 55 over the course of four years and found that the group who received supplemental calcium and vitamin D were 60% less likely to be diagnosed with cancer than those who received the placebo.

Yet another study showed that 30% of cancer deaths could be prevented EACH YEAR with higher levels of vitamin D. One doctor went as far as to say he thought it “bordered on criminal malpractice or at least gross medical negligence” not to ensure that a cancer patient has optimal vitamin D levels.

According to Dr. Mercola, the reason Vitamin D is so effective is because it performs several critical functions with regard to cancer:

• Vitamin D accelerates mutated cell self-destruction (if these damaged cells replicated, it could lead to cancer);
• Vitamin D slows the reproduction and spread of cancer cells;
• Vitamin D causes cell differentiation (cancer cells are often undifferentiated); and
• Vitamin D reduces new blood vessel growth from pre-existing, which is one step in the process that occurs through which dormant tumors become cancerous.

So many of us are vitamin D deficient and are not leveraging our bodies’ full immune system anti-cancer fighting potential. The single best way to stay healthy is regular sun exposure and I’m going to talk about what that means in a moment. But for the extremely rare percent of the population who needs to avoid sun, you can get vitamin D from foods such as small fish, eggs, cheese and mushrooms. But you’ll have to eat a lot of them to get to optimal levels!

Another option is to go back to grandmother’s cod liver oil. It tastes much better than the form you had as a kid and you can get 1300 IUs from a tablespoon. Or you can take a vitamin D supplement. Vitamin D is one of the only supplements proven to work even if taken in isolation.

You’ll want to avoid prescription or synthetic vitamin D as it is typically vitamin D2, which is less bioavailable. Make sure you choose D3 cholecalciferol and while we talked specific ways to determine your best dose in the previous article, if you are not actively exposed to sun, you probably need about 5000 IUs a day.

Keep in mind that vitamin D is fat-soluble, so you need to take it with a healthy form of fat, whether you eat something with butter or olive oil or take an omega 3 along with it.

If you can, sunscreen-free exposure to sunlight is the preferred form of vitamin D. Our bodies evolved over thousands of years while exposed to sun. As the seasons changed, we slowly built up our tolerance and in warmer climates our darker skin protected us enabling us to be out for longer periods of time (which is why darker skin tones need 40-60 minutes of sun a day to optimize their vitamin D levels; they have more protection.)

Sunlight activation has been shown in research to be our most effective source of vitamin D. Regular sunlight is shown to inhibit cancer cell growth and reduce the fatality rate of diagnosed cancers: Sunlight is part of our body’s natural healing process. But what about melanoma? So many people today avoid the sun in fear of this deadly form of skin cancer.

But here’s what you should know.  According to Dr. Mercola, “sunlight has a paradoxical relationship with melanoma, in that severe sun burning initiates melanoma whereas long-term regular sun exposure inhibits melanoma.” In other words, severe sun burning (blister and peel burning before age 20) has been shown to be connected to melanoma, while healthy sunbathing has been shown to reduce it.

And it’s important to keep in mind that melanoma is a relatively rare form of fatal cancer, with an annual death rate of about 8700 fatalities a year. But sun exposure has been shown to prevent 40,000 breast cancer deaths, 32,000 prostate cancer deaths, and 51,000 colon cancer deaths a year. So as long as you take care to avoid serious burn, that’s a pretty good risk-reward equation.

There have begun to be some studies done to connect the advent of sunscreen to our increased cancer rates but it will likely be awhile before all those dots are connected. Next week, though, I’ll share some of the information out there about the benefits and the harms of sunscreen.

In the meantime, healthy small dose sun exposure may be one of the single best things you can do for your health. I try to get out for 20-30 minutes each and every day I can and supplement to make up when I can’t.

There is some research tying melanoma to “blister and peel” sun burning before age 20, so it’s important to protect from serious burns, especially among children. If you are going to be out all day, especially around water, sunscreen may be unavoidable (more on that next week!) but the best way to prevent a burn is to get regular exposure early in the season or small dose exposure as soon as you are able in order to “build your base.”

The intensity of the sun’s rays varies based on geography, time of day, time of year, purity of the air, sensitivity of skin and degree to which you are tanned, so starting small and building gradually works best.  Just enough sun to turn it lightly pink is all you need. The more of your body is exposed, the less time you need to be out.

85% of Americans and 95% of senior citizens are estimated to be vitamin D deficient and that doesn’t mean the remainder of us are at optimal levels so most all of us need sun exposure and if not, or perhaps in addition, a good vitamin D3 supplement.

There are guidelines you can use to guesstimate desired levels until you get tested but ultimately, testing is the only way to know where your levels lie. (And most of us should test in both winter and summer to see how our levels shift by season.) For more details on how to measure and monitor your vitamin D levels and what optimal levels are, see the previous article on vitamin D. But now that summer weather is here, don’t be afraid to get outside and garden, go for a walk, read the paper, or just meditate.

If you’re in a warm climate, go early in the morning or later in the day. But in addition to heart health and cancer prevention, you’ll find vitamin D reduces depression and improves your mood. Regular exposure will leave you happier and healthier and that’s a great benefit for 20-30 minutes a day!

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.IngerPols.com

Photo Source: courtesy of Stuart Miles / Free Digital Photos

I started work on an article about sunshine and its role in preventing and treating cancer. There was so much research about the health benefits of sunshine and vitamin D that I’m still digging through it all! While that’s coming soon, in the meantime, I thought it would be helpful to lay the foundation for why vitamin D is so important and look at the multitude of health benefits it provides.

Vitamin D, the sunshine vitamin, has been getting a lot of press lately, and for good reason. While we have always known it helps with bone health as it facilitates calcium absorption, new research is proving that higher levels of the vitamin have an impact on immune health and protect against cancer, heart health, autoimmune diseases, depression, periodontal disease, diabetes and a host of other conditions.

While adequate levels are shown to be protectors against many conditions, low levels, or deficiencies, are now linked to concerns with these same systems and conditions. Studies now show that vitamin D deficiency is rampant and far more pervasive than previously believed.

Many experts say increasing your vitamin D levels may be the single most important thing you can do to improve your health.  And since Vitamin D is one of the few vitamins that has been proven in research studies to have health benefits as a standalone supplement, there’s no reason not to! So let’s look at why this vitamin is so important to our health.

What is Vitamin D?

Interestingly, vitamin D is not really a vitamin; it’s actually a group of prohormones. The two major forms are known as vitamin D2, known as ergocalciferol, and vitamin D3, known as cholecalciferol. Vitamin D is one of the four fat-soluble vitamins, which means it is absorbed with the help of lipids (fats) in the intestinal tract. This means that without adequate fat present, the body will not absorb vitamin D. It also means that unlike water-soluble vitamins, which are not readily stored, excess vitamin D can be stored in fat and muscle tissue for future use.

The vitamin D the body receives from food, supplementation or sun exposure is inert and undergoes two reactions in the body in order to become active. The metabolic product created from this process, calcitrol, is a hormone that is said to target over 2,000 genes. That is about 10% of all human genes; no wonder some call it the miracle cure!

A Return to Rickets

Vitamin D deficiency is so rampant now that a recent report in the British Medical Journal revealed the return of a condition common in Victorian times known as rickets. Rickets is a disease affecting growing children whose bones do not harden or set appropriately due to insufficient vitamin D. This once common condition disappeared in developed countries upon discovery that minimal levels of vitamin D would prevent it, but it has now returned.

A new study recently published in the journal Pediatrics here in America revealed that as many as two-thirds of all children are deficient in vitamin D. Among darker-skinned populations the deficiency is even more rampant, with as many as 92% of black children being deficient and as many as 80% of non-black Hispanic children being deficient.

These numbers are based on the new target minimum of 75 nanomoles per liter (nmol/L).(Until recently, the standard minimum had been considered 50 nmol/L but many researchers have recently suggested that level be raised.)

According to the Vitamin D Council, however, the recommended minimum vitamin D dosage is actually much higher. They cite recent research that indicates that below 100 nmol/L, the body uses vitamin D up as quickly as it is created. At between 100 and 125 nmol/L, some people begin to store vitamin D, but others do not. At 125 nmol/L, virtually everyone begins to store excess vitamin D in fat and muscle tissue.

The Vitamin D Council considers numbers below 125 to indicate “chronic substrate starvation” and recommends a range of 125-200 nmol/L. (Using these numbers as a baseline, I would venture a guess that virtually everyone tested in that study would be deficient.)

Vitamin D is used to support the immune system and protect against so many conditions that the presence of any health concerns in the body may well warrant a need for an increase in availability. If your body is fighting cancer or heart disease, or looking to recover after a strenuous workout, how much more vitamin D might you need? We don’t yet know those answers, but we can certainly imagine that there might be cases where the body needs much more.

Whether you choose to follow the recommendations of the Vitamin D Council or to be more conservative and follow more traditional guidelines, it is likely that you need to raise your vitamin D levels.

How Do I Measure my Vitamin D Levels?

The only way to reliably know how deficient in vitamin D you might be is to have a simple blood test performed called a 25 hydroxyvitamin D test or a 25 (OH)D. Your doctor can do this easily and most insurance plans should cover it. Many doctors will still consider significantly lower numbers to be acceptable (keeping up with the emerging research can be a full-time job and your doctor already has a full-time job); if so, it will be up to you to share information and partner with your physician to find the right level for you.

If your physician will not test you for vitamin D, you can order a test from the Vitamin D Council on its Web site. You complete the test and mail it back for accurate results (in all states but New York, which prohibits testing of specimens collected in or mailed from New York and prohibits data transmission from the lab to New York physicians or residents.) The test costs $65–or $220 for four if you want to test periodically or test more than one family member.

The tests will tell you your current levels, but from there you will need to figure out how much supplementation you require to get you to where you want to be.

How Much Vitamin D Do I Need?

Generally speaking, we know that the darker your skin, the bigger you are and the less daily sunshine you receive, the more you will need.

While current FDA guidelines suggest a vitamin D level of 400 International Units, or IUs, per day, many researchers and physicians have increased their suggested optimal adult vitamin D level to around 5,000 IUs per day. I have also seen a formula used that indicates a body needs 35 IUs per pound of body weight, which allows for variance for children and heavier people.

Supplementation at the 5,000 IU level has been shown to bring vitamin D into the desired nmol/L range for many people. But because vitamin D is used to fight cancer, regulate the immune system and myriad other functions, there can be a need for much more depending on what is going on in your body. Some studies have revealed that certain individuals need as much as 25,000 to 30,000 IUs just to reach a consistent rate of 125 nmol/L!

Vitamin D needs are individual and must be customized. That’s why it is recommended that you test in order to be sure your supplementation is adequate for your own body’s needs. It is recommended that you begin supplementation first and consume vitamin D regularly for two to three months before you have your levels tested in order to see how effective your dosing is for you. (If you feel more comfortable testing first, that’s fine. Just know that you may need to test several times in the process.)

Unless your climate remains constant year round, you will probably want to test in summer and in winter to get a sense of the shifts in your body and how the season changes affect your dosage levels. People who avoid the sun as well as those with darker skin pigmentation will likely need to increase their dosage, especially in winter.

Too Much of a Good Thing?

According to the Vitamin D Council, even at the new recommendation of 125-200 nmol/L (much higher than most doctors will be familiar with), those ranges are still very conservative. But because excess Vitamin D is stored in fat and muscle tissue, there have been concerns about toxicity from over consumption.

While we should always be aware of such possibilities–and that is yet another reason to work with your doctor and get tested regularly–the risk of toxicity is much less than previously believed. Because the body is geared to produce very high levels of vitamin D from our daily sun exposure, we have the capacity to absorb very high levels.

Typical summer sun exposure of 20 minutes (without sunscreen and with face, arms and legs uncovered) yields 20,000 IU of vitamin D. We didn’t have sunscreen until recently; our bodies were built to be in sunlight for much of the day (building up our sun exposure to prevent burning of course.) So we are engineered to produce and absorb very high levels of vitamin D. And we also have a built-in safety mechanism: After the body produces about 20,000 IUs of vitamin D, the sunlight, begins to break it down, preventing the body from excess. And once we are tan, the body naturally adjusts and makes less, producing only about 10,000 IUs.

But oral consumption is different: Can we overdose on vitamin D? While pharmacological overdoses of vitamin D2 have been documented, the same is not true for vitamin D3. Research conducted to determine toxic excess in animals revealed that the dose of vitamin D3 it takes to kill half the animals when tested in dogs was about 3,520,000 IU/kg. (Yes, sorry, they did in fact test this on animals.) That is estimated to be about 176,000,000 IUs taken by a 110-pound human.

Leading researcher Dr. Reinhold Vieth suggests that toxicity may possibly begin to occur after chronic daily consumption of 40,000 IUs a day. Clearly there is a great deal of room between the minimum guideline of 5,000 IUs and long-term daily consumption of 40,000 IUs.

Vitamin D Co-Factors

The body needs several substances to utilize vitamin D appropriately. These co-factors include magnesium, zinc, boron, vitamin K2, genestein and a small amount of vitamin A.

I believe many people are magnesium deficient (because calcium and magnesium partner together and so many people supplement calcium but neglect magnesium–I’ll discuss magnesium more in a future newsletter) and because of that, magnesium is an important consideration in vitamin D supplementation.

If you struggle with reaching optimal vitamin D levels after supplementation, a magnesium deficiency could be the reason why. At the same time, as you supplement with vitamin D, any existing magnesium deficiency could be exacerbated.

So paying attention to the co-factors, especially magnesium, is an important component of successful vitamin D absorption.

Walking on Sunshine

The best way to increase vitamin D in your body is through sunshine. Exposed skin in summer sun for 20 minutes will give your body its daily dose. But unless you live in southern Florida, you won’t be able to get what you need year-round from sunlight alone and you’ll need to supplement, at least during winter months. But thankfully, now the the summer season is upon us, exposed arms and legs for 20-30 minutes a day will do the trick for most of us, though darker skin tones may require longer exposure.

Tanning Beds

Tanning beds emit both UVA and UVB rays. However, the body is only interested in the UVB rays for vitamin D synthesis. UVB rays are shorter and affect the surface layers of the skin and as a result, can cause sunburns. The dark tans that come from tanning beds result mostly from UVA rays. Therefore, most tanning salons calibrate their beds to produce mostly UVA rays (often as high as 95% UVA) and minimal UVB.

Not Your Grandmother’s Cod Liver Oil

It is possible to get vitamin D from foods such as salmon (wild sockeye is best; not farm raised), mackerel, herring, sardines and catfish. But a standard portion of these foods will only yield about 250-350 IUs, so you’ll have to eat a lot!

Grandmother’s remedy of a tablespoon of cod liver oil is a highly effective form as well; it yields 1,360 IUs. (Many companies now flavor the oil with lemon or orange so that the taste is not like what you might remember; my kids will even eat it and they can choose between oil and pill form.)

Choose a brand that has been tested and found to remove contaminants such as mercury and PCBs, which can be present in fish.

Cod liver oil, however, also contains vitamin A, another fat-soluble vitamin that some suggest has toxicity concerns at high doses. I believe that in time research will show that–similar to vitamin D–high doses of vitamin A from natural sources are safe. For now, if you have concerns about excessive vitamin A, rather than quadrupling the dosage of cod liver oil to get to 5,000 IUs, you’ll want to consider D3 supplementation through pills, sprays or oils.

Studies show that vitamin D2 is only about 20%-40% as effective in supplementation as vitamin D3. Many over-the-counter vitamin D supplements–and virtually all prescription forms–contain vitamin D2. But D3 (cholecalciferol) is widely considered to be a more effective source, so read the label carefully.

And don’t be afraid of 15-20 minute breaks in the sun without sunscreen (we’ll talk about the myth that it will cause skin cancer in another article).

Your body has existed in the sun for many many thousands of years. We are built to synthesize sunlight safely in small doses.) You will feel energized and renewed and many systems in your body will be thankful.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.nehealthadvisory.com

Photo Source: Microsoft Clip Art

Sleep is directly linked to many mental processing functions including maintaining a positive mood (and managing irritability, anxiety, anger and depression), brain activity, learning, memory, concentration and our ability to handle stress. Many experts now say sleep is as important to your health and wellness long-term as a healthy diet and exercise.

Let’s look at what happens in a typical night of sleep.

Sleep Cycles and REM

Our bodies know whether we are awake or asleep through nerve signaling chemicals called neurotransmitters, which act on nerve cells, or neurons, in the brain. Some neurotransmitters, such as serotonin and norepinephrine, are produced in the brainstem, where the brain and the spinal cord connect. These keep parts of the brain active while we are awake. Other neurons located in the base of the brain appear to turn off the signals that keep us awake. A chemical known as adenosine is now shown to build up in our bodies and cause drowsiness; it then breaks down while we sleep. Healthy functioning of these neurons is required for normal sleep cycles.

There are five phases of sleep: They are known as sleep cycles 1,2,3,4 and REM (or rapid eye movement.) We pass through all five, building up from 1 to REM and then begin the cycle all over again. We spend about 50% of our total sleep time in stage 2, about 20% in REM and the remaining 30% spread out across the other sleep cycles. (Infants spend 50% of their sleep in REM.)

Stage 1 sleep is very light sleep, where we drift in and out, our eyes move slowly, our muscle activity slows down and we can be awakened easily. We may make sudden muscle contractions in this stage or remember visual image fragments. In Stage 2, eye movement stops and brain waves become slower. Stage 3 brings in very slow waves, known as delta waves, as well as some smaller faster waves. In stage 4, we are almost exclusively in a delta wave phase.

Stages 3 and 4 are considered to be deep sleep and it’s hard to awaken someone from those stages; those awakened don’t adjust immediately. It takes a few minutes for them to stop feeling groggy and disoriented. In this phase, kids may experience night terrors or bedwetting and adults and kids both may sleepwalk.

After stages 3 and 4 deep sleep, we enter REM during which, true to its name, our eyes move rapidly in many directions. Our muscles become temporarily paralyzed and our breathing becomes irregular and more rapid and shallow. During REM, we dream.

Each sleep cycle takes 90-110 minutes on average, with our first REM cycle typically occurring 70-90 minutes after we fall asleep. During the first cycle, the REM period is relatively short, with longer periods of deep sleep. But as we progress through the night, REM cycles get longer and deep sleep cycles become shorter. By the time we awaken in the morning, most of our time is spent in sleep stages 1, 2 and REM.

Caffeine, diet pills and other stimulants can cause insomnia, or an inability to fall asleep. Alcohol can help you fall asleep, but keeps you in lighter stages of sleep and limits deep sleep and REM. Antidepressants can suppress REM sleep cycles. Heavy smokers often stay in lighter sleep stages and have less REM sleep. They may also wake after three to four hours due to nicotine withdrawal. Temperature changes disrupt REM as well.

Research shows that if we miss one normal REM heavy sleep cycle, the next time we sleep, we will go quickly into REM and stay there longer, to make up for lost sleep. But after a couple nights of disrupted sleep in a row, our bodies will no longer compensate and drop into REM. They will simply adapt to the new sleep cycle, shifting the sleep balance away from the healing and restorative deep and REM sleep cycles.

Spending less time in the healing deep sleep cycles affects your immune system, as your body cannot repair, restore and rebalance as it is meant to with less time in deep and REM sleep. Research also shows a number of interesting connections between health and insufficient sleep, including metabolic function and cardiovascular disease.

Sleep and the Connection to Health

In one study, after only three nights of deep and REM sleep suppression, participants became less sensitive to insulin; they required more insulin to dispose of similar amounts of glucose, but the body did not compensate by increasing insulin levels. They had reduced glucose tolerance and an increased likelihood of developing Type 2 diabetes. The study equated the decrease in insulin sensitivity to gaining 20 to 30 pounds.

Recently, a groundbreaking study showed that the body’s metabolic functions could be disrupted by only one night of inadequate sleep. In this study, participants were examined after a normal eight-hour night of sleep and also after a night of only four hours of sleep. The study revealed that “Insulin sensitivity is not fixed in healthy subjects, but depends on the duration of sleep in the preceding night,” according to Dr. Esther Donga, of the Leiden University Medical Center in the Netherlands and lead author of the study.

Another study monitored participants after two nights of regular sleep and then five nights of sleep restriction. After five nights of only getting four hours of sleep, the results indicated a statistically significant decrease in the heart rate variability, which can result in cardiological and non-cardiological diseases, according to Siobhan Banks of the University of Pennsylvania School of Medicine.

A recent study of insomniacs showed that sleep deprivation also increased the risk of hypertension. Those who slept for less than five hours had a 500% higher risk for hypertension than those who slept for six hours or more. Insomniacs with sleep cycles of five to six hours a night had a 350% higher risk of hypertension than normal sleepers.

Another study revealed that four nights of REM sleep deprivation reduced cell proliferation in the part of the forebrain that is responsible for long-term memory.

And a 16-year study revealed that women who slept for five hours a night were 32% more likely to gain weight (defined as an increase of 33 pounds or more) and 15% more likely to become obese versus women who slept for seven hours.  Six-hour-a-night sleepers fared a little better, with a 12% increase in major weight.

Even though our busy lives tempt us to put off sleep in favor of getting more things done, if you want to live a longer, healthier life, make a good night’s sleep a priority–you’ll have more energy–and feel better–tackling your tasks the next day.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal and a free copy of Inger’s bestselling ebook at www.IngerPols.com/freegifts

Photo Source: Microsoft Clip Art

We are meant to be outside in sunshine and to time our eating to the position of the sun in the sky. The fact that most of us now avoid the sun and stay inside (or block its absorption with sunscreen) means that we are not harnessing our peak metabolic power because we are not in rhythm with our world anymore.

While we sleep, our body temperature drops. As soon as we awaken, body temperature begins to increase. Your metabolism is waking up as you do and now it’s time to take on our tasks for the day. Interestingly enough, your body temperature would still increase as the day goes on even if you stayed in bed all day because we are naturally programmed to align with the sun’s rhythm. As your body “heats up,” this is a good time to eat because you are stoking your body’s fuel burning furnace.

Called breakfast because it means we are breaking the fast of the night’s slumber, eating in the morning, especially eating some protein, is critical to setting the pace and regulation of our metabolism for the rest of the day. Eating carbohydrates such as bagels and donuts will result in a sugar rush and crash that will cause us to eat more later on.

As will calling a cup of coffee breakfast!

While coffee is not bad in and of itself, it does chemically mimic your body’s stress response and can lead to abdominal weight gain. If you skip breakfast, your body enters into a survival response due to lack of food and raises cortisol levels, add in anxiety or stress which also increases cortisol, and then throw in caffeine, which mimics the stress response and raises cortisol as well, and your cortisol levels have now skyrocketed. This will suppress your digestion and metabolism and ultimately lead to weight gain, as well as numerous other health and metabolic impacts.

So if you do enjoy a cup or two of coffee, be sure to eat some protein along with it and take the time to sit down and eat in order to relax and reduce the stress response in your body. Grabbing a coffee on the run and drinking it in your car will feed the body’s stress response and increase your tendency to gain weight.

Now back to the sun. As the morning progresses, body temperatures will continue to rise and then will peak around noon. In fact, our body temperature is so closely aligned with the sun that it will peak at the exact moment that the sun reaches its highest point in the sky! As we reach our metabolic peak for the day, that is when our digestive force is strongest and our ability to burn calories and absorb nutrients is highest. Eating the largest meal between 12-1:30 is the ideal time to maximize digestion, enhance nutrient absorption and minimize excess calorie storage as fat.

From 2-5 pm, our body temperature dips. This is when many cultures take a siesta and slow down because our natural body rhythm slows, so why fight it? Instead of embracing this natural body rhythm, we tend to resist it and turn to caffeine or sugar instead. Some slow down between 2 and 5 is normal, natural and to be expected but extreme crashes are not. So if you are crashing mid-afternoon, you’ll want to re-examine what you are eating at lunch.

In our society, we can’t always take a nap, but there are things we can do to align with our natural body rhythms. First, make sure that your midday meal has high-quality protein and fiber to slow down the digestive process. This ensures you won’t spike your blood sugar levels, burn through your lunch and then crash between 2 and 5. Next, studies show that one or two 15-20 minute rest periods during the afternoon will improve your energy, mood, performance and even cognitive function.

You don’t need to go to sleep: simply take some quiet time to rest meditate or just be still. Close your office door, go sit on a bench outside or sit in your car and just take 15-20 minutes to recharge. If you take these mini breaks (which you are entitled to in most every workplace but most of us never do), you will be in alignment with your body’s natural rhythm and you will also find you don’t need that caffeine or sugar pick me up after all.

From 4-6 your body temperature will rise and energy will pick up again until around 9pm when it will begin to drop. We have probably all heard that it is best not to eat anything 4 hours before bed. We also know that when we eat a big heavy meal in the evening, we feel sluggish and tired but despite our fatigue, we don’t sleep as well as we should.

Not a surprise since the body must direct all its energy to digestion instead of detoxification, healing and repair and regular body maintenance. A main reason for this is because we cannot fall asleep soundly unless our body temperature is dropping. Eating a meal raises your body temperature so eating within a few hours of sleeping will not only interfere with sleep, it can also result in weight gain.

One study looked at the timing of calorie intake and its effect on weight in support of this. The study allowed people to eat 2000 calories a day but they had to eat them all in one meal. First, the participants ate 2000 calories all at breakfast. Every person in the study either lost weight or maintained their weight.

Then the same group ate 2000 calories all at once at dinnertime. Every single person in the study gained weight. So even though they consumed the same 2000 calories, when they ate them made a significant difference in how their bodies responded.

Another study limited more calories severely, spreading out 1400 calories throughout the day among two groups of women. The first group ate 700 calories at breakfast, 500 calories at lunch and 200 calories at dinner. The second group ate 200 calories at breakfast, 500 at lunch and 700 at dinner.  Both groups had 500 calories at lunch, but one at their biggest meal at breakfast, the other at dinner.

The women who ate most of their calories at breakfast lost 2 1/2 times as much weight and more than 4 1/2 more inches from their waists than than the women who ate more at dinner. The bigger breakfast eaters also had higher HDL or good cholesterol, lower LDL cholesterol, better insulin sensitivity (lower blood sugar) and said they felt less hungry and more satisfied than the group that ate less in the morning and more at dinner.

I’m probably not the first person to tell you that breakfast is important and that it’s better to eat your heartiest meal mid-day. But now you know that your metabolism is tied to the sun and that our bodies are designed to follow its natural rhythms.

Breaking these rhythms interferes with many biological functions. While our workdays and stressful lives may not naturally align with the sun, the more you can alter and adjust your rhythms to realign with it, the healthier and leaner you will become — and remain — over time.

To your wellness and health: your true wealth!

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.nehealthadvisory.com

Photo Source: Microsoft Clip Art

A few weeks ago, I woke up exhausted and feeling so tired and achy, I knew I was fighting off a flu. My immune system is pretty strong but I immediately went into attack mode to try to beat it and the next day, I felt fine. In this newsletter, I want to share with you what I did and what we do in our house to ensure that my kids don’t ever miss a day of school and haven’t had a sore throat in years.

Nature has provided us with several anti-bacterial, anti-viral and anti-fungal options. They are the only means of attacking a virus and I’ve used them to beat the flu as well as to recover from pneumonia instead of taking a prescription drug. Two of the best are oil of oregano and olive leaf extract.

The main ingredient in rendering oil of oregano so powerful in attacking microbes is Carvacrol. Carvacrol is so powerful it can be used to preserve food and has been shown to be effective against e.coli, salmonella and listeria. Look for a supplement containing at least 60% Carvacrol.

Oil of oregano also has a natural fungicude, Thymol (the active ingredient in Listerine), Terpenes (source of the word turpentine) which is an antibacterial agent, Rosmarinic acid, a stronger antioxidant than vitamin E which prevents free radical damage and is an natural antihistamine, and Naringin which helps boost the effects of antioxidants.

I swear by oil of oregano and start taking it in abundance at first sign of any symptom. It’s important to note that oil of oregano is nothing like the oregano you find in supermarkets today. It’s a very strong and has a bitter flavor, so many people prefer it in capsule form rather than liquid.

You can find products containing both oil of oregano and olive leaf extract together or take them separately. They are both immune boosters, so you can take them during cold and flu season as a preventative, or keep a supply on hand to attack at first sign of any symptoms.

Olive leaf extract is effective against viruses, bacteria, yeast, fungi and parasites by either killing them or preventing their multiplication. Like oil of oregano, olive leaf extract does so without harming the good bacteria in your digestive system. Adding it to your wellness arsenal will give your body yet another means of attacking and preventing spread of viruses and other pathogens.

Olive leaf extract is more than just an immune booster, as it actually attacks the microorganisms directly, rather than simply supporting your body’s own defense system. In addition, olive leaf extract has been shown to help lower blood pressure, prevent atherosclerosis and hardening of the arteries, and reduce inflammation. So while it’s great when you need a boost to fight off infection, it is also helpful on a daily basis to support several important wellness functions.

Oil or oregano and olive leaf extracts are mainstays in our house. The third super infection fighter we rely on consistently is one that is a little harder for most people to get used to than smelling like oregano: hydrogen peroxide. Yes, I’m talking about the 3% household remedy you can buy for pennies in any pharmacy or grocery store.

Many natural health providers believe that colds and sore throats and other illnesses begin in the ears, not in the nose or throat. Research has been done to support this notion for years now, but it never seems to make it into the mainstream. We have used it in our house for years and my kids have not had even one sore throat or ear infection since we started.

Any time we feel the onset of virtually any cold or flu symptom, we immediately use hydrogen peroxide to attack it before it takes hold. It does take a little getting used to, as it is an odd experience at first, but once you get used to it, it is strangely comforting to be able to experience it working to fight the infection while you listen in.

Upon the arrival of any symptom, simply put a towel over a pillow and lie on your side. (I like to have a couple paper towels handy too). Pour a capful of hydrogen peroxide into your ear (it’ll feel weird and a little cold but just at first) and simply lie still and let it attack the pathogen. It will bubble and gurgle as it attacks, so you’ll know it’s working! Lie still for about 5 minutes or until it stops bubbling, then roll over and get the other ear.

If you have a lot of bubbling still going on after 5 minutes on each side, go back for another round in each ear, either immediately, or again before bed. It is a bit strange and takes getting used to, but I can assure you that it really works!

One final weapon we keep on hand is a very high quality green superfood powder or supplement. We use Boku Superfood, as I’ve found it to be the best quality for the money. That said, it’s not cheap so I don’t take it every day. (My son does and it has eliminated his allergies, migraines and boosted his immune system significantly.) If I feel even the slightest bit under the weather, tired, stressed or aware of any symptoms, I take some greens in a little bit of juice (vitamin C) at least once a day, preferable twice a day, for several days in a row to give my body extra support beyond my regular whole food multivitamin.

And keep in mind that if you are not taking a vitamin D supplement or getting 5000 mg in your whole food multi, during the cold and flu season (unless you live in south Florida or California and spend 20+ minutes a day outside without sunscreen on most of your body), you’re probably vitamin D deficient. Most Americans are!

Vitamin D is necessary to maintain and restore so many essential body functions and processes including preventing you from getting sick. A study of 19,000 Americans showed that those with the lowest vitamin D levels reported significantly more recent colds and flus so make sure you get your vitamin D to stay healthy this winter, and long term. If you buys a separate vitamin D supplement, be sure to purchase vitamin D3 as it’s the most effective form. And skip a prescription: most prescriptions for vitamin D are for D2 not D3 and are not as effective.

To your wellness and health: your true wealth!

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.nehealthadvisory.com

Photo Source: Microsoft Clip Art

So I started talking to people who had succeeded and those who had failed, experts and regular folks, and I started researching how to make lasting change: I read every book and research study I could find! I discovered that there are several key elements necessary in order for change to occur and to stick; I call them “The Five Secrets of Change.”

While all five are required for most people to make lasting change, you can really begin to move the needle immediately with Change Secret #1. In this first of five parts series on making lasting change, we’re going to focus on making your changes small. You may have heard people talk about small steps before but there is a powerful scientific reason why small is the way to go: successful change has to be small because our brains are actually hard-wired to resist big changes.

Even though we may eally want to make a big change, we feel ready for it and our desire is strong, our brains perceive large changes as stress. The definition of stress is a perceived threat, real or imaginary. It doesn’t matter to the brain if it’s true or if it’s a real threat: the brain sees it the same way in either instance. Our brains will try to protect us and make us feel safe and comfortable again by bringing us back to where we were before, where it felt safe.

It’s actually been seen on MRI scans. Studies have shown that a part of the brain known as the amygdala, which controls our stress response, becomes activated if a patient is asked to make a big change. When scientists suggest something that represents a significant change in behavior or routine, such as losing 10+ pounds or changing jobs, the amygdala fires up and engages. It begins to try to bring you back to homeostasis, or the place where you feel more comfortable, by eliminating the stressor.

When patients were asked to make a smaller change, such as drinking more water or eating out less, the amygdala remained dormant and did not resist. The amygdala did not perceive the smaller goal to be a threat so there was no need to try to interfere and change the behavior.

So when you try a new exercise program and all of a sudden you think maybe I’ll skip the gym today, it’s not about willpower or being weak: your brain may actually be trying to alter your behavior to keep you in the safe comfortable place you were before where it is not stressful.

A study published in the Annals of Behavioral Medicine concluded that participants who made one small, potentially permanent change in either their physical activity or their food choices, lost more than twice as much belly fat, 2 1/2 more inches off their waistlines, and about 4 times more weight than those who tried traditional calorie restriction plans or physical activity guidelines. The successful changes were very small such walking 5 more minutes a day or drinking one less soda per day.

In my audio course launching in January called Finally Make It Happen, we look at how to break down your change goals into small action steps that fit easily into your life. We follow a unique prioritization process to get at where you should start and then we map out how to move forward step by step.

But you don’t have to take my course or wait another day to start making lasting change! You can begin today by choosing a small steps toward your goal and beginning with just one step at a time until it has become a new habit.

Study after study has shown that small changes are the most effective way to achieve long-term success, but we continue to want to take on too much too soon or make big, hard changes to get results faster. We’re setting ourselves up to fail because we cannot outsmart our own brains; they are only trying to keep us safe and comfortable by doing what they think we want.

It may be common sense and you may have heard it before, but as you know, common sense is not always common practice! Making small changes is the first secret to successful lasting change. Choose one small step that you can take today and you’ll be on your way to Finally Make It Happen. You can read about the other 4 secrets to making lasting change at www.nehealthadvisory.com.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal. Learn more about Inger and receive her free bestselling ebook What Your Doctor Isn’t Telling You at www.ingerpols.com/freegifts

Article Photo: courtesy of samuiblue | FreeDigitalPhotos.net

Most of us know that eating foods with artificial flavors and colors, dyes, chemicals and preservatives is not the best strategy for fueling a healthy body. But despite the fact that many of us are now choosing organic and local, grass fed and hormone-free, if you shop at your local drug store or big box store for your cosmetics and toiletries, most likely you are continuing to ingest the very chemicals you are trying to avoid from our food supply.

The products you put on the outside of your body are absorbed into your blood stream and impact your health just as much as the food that you eat. In fact, twice as many toxins can be absorbed into the bloodstream through the skin as through the digestive tract. If you are not convinced of that, try the old garlic test. Rub garlic on the bottom of your foot and within twenty minutes you will taste garlic and have garlic on your breath just as if you’d eaten it.

I would be remiss in my wellness coverage if I did not discuss some of the common toxins contained in your cosmetics and toiletries and why you should avoid them. Before I get into the specifics of each chemical group, I want to briefly review estrogen disruptors, which we discussed in the prostate and breast health article.

…We are daily bombarded with estrogenic compounds called xenoestrogens. These compounds can mimic estrogen and take up estrogen receptor sites, leaving the body’s estrogen to wander looking for an available receptor site. This excess estrogen imbalances our normal hormone ratios. Xenoestrogens are found in petroleum-based products, plastics, herbicides, pesticides and fungicides. They are in car emissions, paint, nail polish, soap, lotion, food, water and the air.

Xenoestrogens result in an increase in belly fat or breast development in men as well as weight gain, allergies, sinus infections, fatigue, mood swings and the onset of andropause, the male equivalent of menopause. Andropause can result in impotence, low sex drive, low sperm count, low absorption of zinc, increased risk of heart disease, and not surprisingly, urination and prostate problems.

Hormones are always about balance, and our sex hormones are no different. Endocrine disruptors result in hormone imbalances that not only mean testosterone or progesterone levels are low vis a vis the estrogen, but excess estrogen levels are linked to breast, prostate and uterine cancer as well as autoimmune diseases and osteoporosis.

I’ve chosen a few of the biggest health concerns to call out as groups below. Several of the chemicals commonly found in toiletries can be classified as endocrine disruptors and I won’t repeat this detail for each but will simply label them as such. I’ve also highlighted some non-endocrine disrupting chemicals that have serious health concerns associated with them and should be avoided as well.

Parabens
Parabens are preservatives that are used to extend a product’s shelf life. They are known carcinogens and endocrine disruptors. While they can also cause allergic reactions and skin rashes, their primary concern is as an endocrine disruptor. Next to water, parabens are the single most frequently used ingredient in cosmetics, so a look through your bathroom shelves will likely turn up plenty.  Look for methyl, butyl, ethyl or propyl parabens on the label.

Nitrosamines
When ammonia compounds and nitrates combine, nitrosamines are created. We discussed the harmful impact of nitrosamines in the meat chapter and how we need to avoid eating them. So why would we want to absorb them directly into our blood stream through shaving cream, shampoo or shower gels? Nitrosamines are used as skin softeners, foaming agents, synthetic stabilizers and ph adjusters. No other carcinogen has been found to be as harmful to as many species as nitrosamines and the challenge with nitrosamines is that studies reveal that levels increase within a product after it’s opened, doubling after four months and increasing more than four times over seventeen months. Even more reason to toss that old shampoo bottle in your bathroom! Look for MEA (Monoethanolmine), DEA (Diethanolamine), or TEA Triethanolamine) on the label. It will often occur in tangent with another chemical such as TEA Lauryl Sulfate or Stearamide MEA, for example.   

PAHs (Polycyclic Aromatic Hydrocarbons)
PAHs are derived from crude oil and are known endocrine disruptors and carcinogens and have been directly linked to breast cancer. Their purpose is to form a barrier on the skin, which is why they are commonly found in diaper rash ointments and skin creams. They are also frequently found in lipsticks and lip balms as well as baby lotions and oils. Look for petrolatum, mineral oil, paraffinum, coal tar, and yes, petroleum jelly (the name tells it all!)

Propylene Glycol/Butylene Glycol
Propylene Glycol/Butylene Glycol (PG/BG) is a common form of mineral oil and as such, is a petroleum derivative and is considered to be a PAH as highlighted above. But since it is so common in cosmetics and skin care products, I’m calling it out as a separate category. PG is so strong, it can take barnacles off a boat! EPA workers are required to protect their skin from contact because it penetrates so quickly and can cause brain, liver, and kidney abnormalities. When the EPA mandates workers use protective clothing, goggles and gloves and demands that excess solution be buried in the ground, it catches my attention! If you see Propylene Glycol or Butylene Glycol on the label, definitely pass it by.

Sulfates
Sodium Laureth Sulfate (SLES), and ammonium laureth sulfate (ALES) can create nitrosamines when combined with other ingredients. They are found in 90% of foaming and lathering products. Sodium lauryl sufate (SLS) and ammonium lauryl sulfate (ALS), are also used in cleaners, engine degreasers, and car wash products and can cause central nervous system disruptions, skin irritations, diarrhea, difficulty breathing, and eye damage. They are widely used in skin care products and are often advertised as coming from coconut. Regardless of the form being laureth or lauryl all sulfates, SLES, SLS, ALES, ALS, should be avoided.

FD&C Color Pigments
Color pigments are typically found in mascara, lipstick, blush, nail polish, shampoo, conditioner, and hair dye. We know not to eat color pigments and dyes in foods, but they are extremely common in cosmetics and toiletries. Anytime you see a dye or color pigment listed, it’s an avoid. But when you see FD&C preceding the name of a color, it means that the dye is considered safe for drugs and cosmetics but not food. Since we already know we absorb more through the skin than through the stomach, and animal studies have shown almost all FD&C colors to be carcinogenic, color pigments, but especially FD&C colors should be avoided as well.

Fragrances
Unless you see an essential oil listed, which is pure fragrance and can have health benefits, most fragrances are synthetic and chemically derived. They can be comprised of thousands of separate ingredients many of which are toxic and carcinogenic. Phthalates, which are used to stabilize synthetic fragrances, are known endocrine disruptors and can impact the central nervous system and cause irritability, depression or hyperactivity. Unless the label says phthalate free or lists only essential oils, if it has fragrance, it likely has phthalates.

There are many more toxins and carcinogens to avoid: too many to cover in one newsletter. But at least we have started the conversation and identified some chemicals you’ll want to read your product labels to avoid.

Keep in mind that as adults, our tolerance for these chemicals varies by individual, but children as a rule with developing immune systems are much more vulnerable to these effects. If you were surprised to see petroleum jelly and mineral oil (common in baby oil) among the list, you’ll want to pay special attention to ingredients you use on your children. Also, talc, the main ingredient in baby powder, is believed by many to be carcinogenic and has been tied to uterine cancer in women.

Talc is listed as potentially poisonous by the National Institute of Health (NIH) if inhaled, and who hasn’t breathed some in; it goes airborne pretty easily when you’re applying it to a child! Virtually all of the common baby products contain ingredients I wouldn’t want to ingest or absorb, let alone deliver to a tiny infant, but there are healthier versions and organic options out there including talc -free baby powder, which the NIH recommends.

A special note should be made regarding sunscreen and anti-perspirant. Most of us should be getting our vitamin D exposure (required for wellness) and should only need sunscreen for long full days outside. But if you decide to use sunscreen, it’s even more important that you look for natural and organic versions.

Sunscreen commonly contains many of these listed toxic ingredients and others we didn’t cover. Because you put it on your skin all over your body, using large amounts and re-applying, and then the heat of the sun opens your pores, enabling even more product to be absorbed directly into the blood stream, it poses a health risk if used regularly and not in a natural form. Especially, again, for your children whose immune systems are not fully developed.

And lastly, I also want to call out antiperspirants. Our bodies were designed to sweat and our armpits are a crucial part of our body’s detoxification process. Stopping that process can pose health risks, as our bodies need to release impurities through our sweat. At the same time, if your antiperspirant contains aluminum, as most do, you should know that aluminum is designed to block your pores and stop them from sweating and it has been linked to Alzheimer’s disease and breast cancer. A deodorant to control odor but allow the sweat process to continue as designed is fine, just don’t block the pores. And please don’t block them with a carcinogen like aluminum!

If you spend your hard-earned money to buy organic produce or grass fed beef, if you read the labels of the food you buy to make sure it doesn’t contain harmful chemical additives, please read the labels of the products you absorb through your skin as they are just as important.

To your wellness and health: your true wealth!

P.S., Here’s a summary list of some of the common toxins found in different products. We haven’t discussed all of these, but it’s a great starting point if you want to go deeper than what we covered in the rest of the article. To the extent you can avoid them, you should because repetitive daily use can really accumulate residues in your system. Look for organic and natural products made without these ingredients whenever you can, especially for infants and children.

Deodorants: Aluminum, Butane, Propane, Propylene Glycol, Talc, Fragrance.

Shampoos: Diethanolamine (DEA or TEA), Propylene Glycol, Sodium Lauryl Sulfate (SLS), Sodium Laureth Sulfate (SLES), Benzyl/Benzene Conditioners: Diethanolamine (DEA or TEA) Propylene Glycol, Fragrance.

Shower Bars/Gels: Bentoic/Benzyl, Diethanolamine (DEA or TEA), Sodium Lauryl Sulfate (SLS), Sodium Laureth Sulfate (SLES), Fragrance.

Bubble Bath: Sodium Lauryl Sulfate (SLS), Sodium Laureth Sulfate (SLES), Benzoic/Benzyl, Diethanolamine (DEA or TEA), Fragrance.

Shaving Gels/Creams: Diethanolamine (DEA or TEA), Propylene Glycol, Sodium Lauryl Sulfate (SLS), Sodium Laureth Sulfate (SLES), Fragrance.

Toothpastes: Fluoride, Sodium Fluoride, Sodium Lauryl Sulfate (SLS), Sodium Laureth Sulfate (SLES), Aluminium Oxide

Mouthwashes: Alcohol, Isopropyl Alcohol, Flavoring, Sodium, Lauryl Sulfate

Feminine Products & Color Cosmetics: Talc, Toluene, FD&C color pigments, Fragrance.

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.nehealthadvisory.com

Photo Source: Microsoft Clip Art

Just Breathe

Not long ago, we had a severe storm in New England that knocked out power lines across the region. I lost my power on a Thursday evening and the kids and I did homework by candlelight. It was kind of fun sitting together in the dark without the normal daily distractions. We talked about a lot of things, including what it must have been like for kids years ago to eat and do homework by candlelight with no TV, radio, Nintendo DS or Wii.

While some in the area began to get their power back on Friday, we remained without power until late Sunday afternoon. Over the weekend, I had planned to write this section about managing stress and some other pieces as well. Instead, I dealt with water in my basement and no heat, electricity or water where I needed it! So this week, as we talk about managing stress, I can assure you I have practiced what I will preach in this newsletter.

It has been estimated that 75%-90% of visits to primary care physicians are for stress-related concerns. Stress was called the “Epidemic of the Eighties” by Time Magazine and was referred to as our leading health problem at that time. But many studies confirm that Americans today believe they are under even more stress now than they were a decade or more ago. Stress is pervasive in our busy lives and stress definitely affects our health.

But it doesn’t have to. There are simple techniques I will explore in this newsletter that you can use to release stress in order to find peace in the moment — and to restore balance to your body over time. Bear with me because this will be a little longer than usual because I want to make sure you have some solid action steps you can take to manage stress in your life.

So many of my friends tell me they are stressed out: no time, running around in circles, feeling they are always behind, feeling like there is no time for themselves. One friend told me she got a gift certificate to a spa from her partner for Valentine’s Day, a break she sorely needs. But she was certain it would remain unused — at least until summer — because she simply had no time to fit in such an indulgence.

We want to be super moms and amazing dads while still holding down our jobs and fulfilling all of our commitments and obligations. But as the flight attendant on the airplane instructs you, in case of an emergency situation, you should put the oxygen mask on yourself first before assisting any other passengers. And that is equally true in life.

If you are run down and exhausted, stressed and tired, you cannot truly give ofyourself until you re-charge and re-fill your own gas tank.

According to Brian Luke Seaward, a leading expert in managing stress, “In Eastern philosophies, stress is considered to be an absence of inner peace. In Western culture, stress can be described as a loss of control. Noted healer Serge Kahili King has defined stress as any change experienced by the individual. This definition may be rather general, but it is quite correct.”

I am not sure which of the definitions I like best.  While they are all accurate, and perhaps in the end, all the same, the way each is expressed evokes different thoughts and responses in me. And the reality is that stress itself manifests differently in each of us.

For some people, stress makes them irritable, tense, and full of worry. For others, it manifests as low energy, fatigue, “burnout,” or disinterest or lack of motivation. And then there are those who don’t even know that they are stressed, because they go-go-go until they finally become overwhelmed. Until that moment, they never realize that being unable to slow down and just “BE”, being a workaholic or an adrenaline junkie is a way of avoiding an inner calm that would be stressful for them in a very different way.

What is Stress?

The actual term for stress came from endocrinologist Hans Selye. He found that all animals undergo a similar series of reactions to stimuli. It begins with alarm, during which adrenaline will flow to try to generate what has come to be termed as the “fight or flight response.”

Resistance comes next, as the body tries to find a way to cope with the stressor. At first the body adapts, but then over time, resources are depleted. The final stage is exhaustion, wherein the body is no longer able to maintain normal function. If the final stage is extended, long-term damage can be done to systems and glands, particularly the adrenal gland and the immune system.

Extended periods of stress wreak havoc on our bodies. But so does the repetition of moving through these phases over and over again.

Our ancestors knew no real stress other than the occasional wild animal chase, whether they were the hunter or hunted. We seem to experience it on a daily or weekly basis. The challenges of the daily commute, work deadlines and family responsibilities did not exist in the way they do now. The human body is experiencing something very new in our lifetimes, and we may not have the physiology to support it.

Stress and Wellness

Stress results in inflammation in the body. Inflammation is only just beginning to get the medical recognition it deserves, but many experts already believe that inflammation is the underlying cause of many chronic illnesses.

While many people can be confronted with stress and remain healthy, extensive research shows that stress contributes to disease. Stress has been shown to contribute to cancer, suppression of the immune system, heart disease, flu and viruses, colds, allergies, rheumatoid arthritis, ulcers and colitis, asthma, tension and migraine headaches, temporomandibular joint dysfunction (TMJD), irritable bowel syndrome, metabolic syndrome, type II diabetes, depression, high blood pressure, obesity and myriad other medical issues.

While we may be able to remove some, we cannot eliminate all of the stressors in our lives. But what we can do is change the way we react to them and how we deal with their effect on our bodies.

Breathing

It is generally recognized that we do not breathe as we should. We take short shallow gulps from our lungs instead of long deep inhales and exhales emanating from our diaphragms. While some modern Western physicians, among them Dr. Andrew Weill, have written extensively about breathing, many ancient cultures recognized proper breathing as an essential component of a healthy life.

These cultures not only believed in the importance of proper breathing, they have structured rituals and physical exercise programs around the power of the breath. Yoga and tai chi are two effective ways to integrate physical movement with breath, and as a result, to combat stress. Integrating physical exercise with breathing is especially helpful for stress release, since it combines two powerful stress release tools – breathing and exercise – into one activity.

However, simply taking a few moments to take a deep breath, or two or three, can be a quick de-stressor. I was taught a method years ago as a means of bringing heart rates down rapidly after exercise. But I found it has the same beneficial effect when a driver cuts you off or your boss says he needs that report today.

Close your mouth and breathe in through your nose slowly for a full count of four seconds. Hold the air for another full count of four seconds. Then slowly release the air out through your mouth for a full count of eight seconds, trying to ensure that you have enough air to get all the way to eight. It may take some practice! Doing that three times in a row will bring a rapidly racing heart down 10-15 beats per minute, so it’s an immediate coping strategy for a stressful situation.

Meditation

I probably will write an entire book on the health benefits of meditation, but for now, I’ll give a basic overview. Meditation has been shown to improve a very long list of conditions and concerns and bring more peace and joy into your life. But despite the volumes of evidence on its behalf, many people tell me they struggle with it.

I think that’s because they have ideas about what it means or how it should be done that might get in the way. Some tell me they can’t quiet their mind or they fall asleep and that makes them even more stressed because they feel like they are doing it wrong!

But there is no wrong when it comes to meditation.

Meditation is about taking time to just be. Time to focus on your breathing and to quiet your mind.

Have you ever noticed how sometimes when you have a quiet moment, whether it’s in the shower or in the car, that an idea comes through or you suddenly remember something you’d forgotten? That quiet space in between is where we release stress and heal, where we find ourselves again, where we touch base with our inner dreams and yearnings, and get great ideas about everything from what to make for dinner to how to solve a problem that has been perplexing us.

And we usually emerge from that moment inspired, peaceful and happy.  How do you meditate?

How to Meditate

There are so many different practices and there are different forms of meditation depending on what you want to achieve. But when I teach people to meditate, I tell them to forget about all of that and not to worry about what they think or heard it should be.

Start by sitting or lying down and getting really comfortable. If it’s possible, wear loose clothing and take off your shoes. Close your eyes and just focus on your breath going in and out. Hear it, feel your abdomen rise and fall as the air moves through. Try to block out everything else around you except your breath.

If being this still just isn’t working for you, try adding some music to help calm and focus you. I’ll be writing more about this type of music therapy at the end of this newsletter.

If thoughts come into your head, that’s fine. Allow them in; they want to be heard. But don’t follow them or attach to them. I like to use the analogy of each thought being a red balloon. As thoughts come into your head, assign them a red balloon and then set that balloon free. Thank the balloon if you want to. But let it go and watch it float away.

At first the thoughts may be very mundane, such as I have to pick up milk. Over time, the thoughts will be deeper and more insightful, such as I have to forgive my mother. Or I want to take up painting to express myself.

It doesn’t matter what the thoughts are or how many there are: just accept what comes, assign it a red balloon, and set it free. The goal over time will be – with practice – to see if you can expand the space in between the thoughts. To slow down the rate at which those thoughts come popping in and leave more stillness in between them.

While many people extol the praises of meditation for an hour or more in the morning and an hour or more at night, that is not realistic for – and would be challenging for – most of us. If you can do that, great! Otherwise, start with what’s manageable. Can you take a minute for yourself? Are you worth that? Remember the oxygen mask!

Could you take 10 minutes before the kids get up or after the alarm goes off before you get in the shower? Could you find time during lunch or in between meetings? While you wait to pick up your kids at soccer practice? Instead of listening to the radio or doing work, take a few quiet moments for yourself and close your eyes and breathe. Even one minute will make a difference, and with practice, as with everything, you get better.

If possible, try to find even just a few moments before you start your day and somewhere near the end.  If you finish your quiet time with a moment of gratitude, finding a way to give thanks for the good things in your life – even if you have to really stretch to find them in that moment – your life will become more peaceful and more joyful over time.

Music Therapy

For some people, no matter how much they practice or how hard they try, they are so in their heads that they just cannot seem to escape. Forcefully trying ends up causing them more stress instead of alleviating it. If you struggle with meditation for that or any other reason, or if you want to try something different every once in awhile, music can be a great way to relax and de-stress. While singing and dancing can be a fun way to let go, in this case, I am talking about a form of meditation to music.

Some people find classical music very relaxing, for others, its new age or jazz or their favorite soul or folk singer. The key is to find music that does not draw you in and engage your mind, but rather, lets you recede and experience the music without that mental or physical stimulation.

Usually when I usually listen to music, words engage me. So when I meditate to music, I need to have music without words so as not to focus on the music but rather to just relax with the music as a backdrop. I have been surprised that some of my favorite meditation music is not music I would typically listen to; certain music just takes me to another place when I meditate to it.

While a symphony works for some, for many, the simplicity of a soloist is more effective. Other options include Steven Halpern’s new age music, Yanni, Deuter, sounds of nature like waves or rain set to music, or perhaps Native American Indian or Tibetan flutes, which surprisingly seem to resonate with many. You may need to experiment to find what relaxes you but keeps you present, versus what puts you to sleep or sends your thoughts racing.

Just as with meditation, relax and sit or lie down and just listen. If thoughts come through, honor them, assign them a balloon, and set them free. Most of the time, we listen to music while we are doing something else. You will experience the music very differently in the stillness.

And if you do fall asleep, that’s ok. It means you needed it and you were relaxed enough to get there and that is also an important part of releasing stress: getting rest and listening to your body.

Other Options

There are many other stress management therapies, including humor and art therapy, behavior modification, progressive muscular relaxation, exercise, nutrition, visualization, resource management, communication skills, creative problem solving, massage, and journaling. If they resonate with you, definitely do some research or take a class and explore them.

I personally love free-form journaling where you carry a notebook or keep one by your bed. When you are stressed, or at the end of your day, you just write, without stopping, whatever comes into your head. Don’t analyze it: just let it all flow. It is amazingly cathartic! If you want to take it further, once a week, go back and re-read what you wrote. Use a red pen and circle repetitive themes or words or comments that surprise you or resonate with you. If you go back and do that several weeks in a row, you will begin to see patterns in your red-circled words that can help you determine areas of your life you want to change, people who stress you or who you need to forgive, or judgments you make about yourself that you need to heal and release.

At a minimum, I encourage you to try breathing and meditation. It takes practice, so don’t be discouraged if it doesn’t come easily at first. If one technique doesn’t work for you after several tries, try another one. Your physical body deserves a few moments of peaceful rest and your soul is craving a quiet moment to reconnect with you. They will both thank you.

To your wellness and health: your true wealth!

Inger

Author: Inger Pols is the Editor of the New England Health Advisory and Author/Creator, Finally Make It Happen, the proven process to get what you want. Get a free special report on The Truth About Sugar: It’s Not All Equal at www.IngerPols.com

Photo Source: Microsoft Clip Art